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978 Views 6 Replies Latest reply: Jul 22, 2007 9:09 PM by pcsronbo006
ericd256 Legend 442 posts since
Nov 30, 2007
Currently Being Moderated

Dec 27, 2007 9:59 AM

workouts for week jul 15-21

sun- 5.33 in 1.12.48


eta rest of week

monday- 1 hour of weights

tuesday - 4.50 in 1 hour last 30 seconds at 8min mile pace

WENESDAY 20 MILES ON THE CYCLE IN 1 HOUR

thursdays and fridays were rest days


sat- was 3.33 walking in 1 hour to get the muscles ready for tomorows 10 k

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  • RCL043 Pro 180 posts since
    Dec 14, 2007
    Currently Being Moderated
    1. Jul 15, 2007 4:30 PM (in response to ericd256)
    Re: workouts for week jul 15-21

    Cross-training day - one hour exer. bike. Need to go two 7-milers this week, two short runs and 15 miles on Saturday. It's getting harder.

  • pmcneb Community Moderator 582 posts since
    Jan 10, 2006
    Currently Being Moderated
    2. Dec 27, 2007 9:59 AM (in response to ericd256)
    Re: workouts for week jul 15-21

    I like the idea of a one week thread.

    Monday: 4 mile walk

    Tuesday; 5.5 mile run. It is hot. 80 degrees at 6:30 am.

    Wednesday: 3.5 mile walk

    Thursday: 6 mile run. H&H again. The air temp and dewpoint should not only be 4 points apart.

    Friday: 4 mile walk

    ----



    Patty

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  • rugby1080 Pro 171 posts since
    Jul 27, 2006
    Currently Being Moderated
    3. Dec 27, 2007 9:59 AM (in response to ericd256)
    Re: workouts for week jul 15-21

    3.5 miles on the 15 th.

    I be up north on vacation until Sat. Juky 21.

    Take care,

    Rugby

    Rest the 16th, and 17th.

    12 mile long run on the 18th.
    2 mile recovery run on the 19th.
    4 mile training run on the 20th.

    Rest day today.

    Take care,

    Rugby

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  • RCL043 Pro 180 posts since
    Dec 14, 2007
    Currently Being Moderated
    4. Jul 19, 2007 6:26 PM (in response to ericd256)
    Re: workouts for week jul 15-21

    I nailed a 7-mile training run today, posting my best time for that particular course in possibly 5 years. (I can't find my 2003 training log.)  I know it's only training, but I was starting to get discouraged because my training times were consistently behind those of the last few years. I tried some uphill intervals on Tuesday; maybe that helped. In any event, I'm a little bit psyched now that I proved that maybe I'm not quite over the hill.

  • mike55760 Expert 144 posts since
    Dec 14, 2007
    Currently Being Moderated
    5. Dec 27, 2007 9:59 AM (in response to ericd256)
    Re: workouts for week jul 15-21

    Sunday was a bad day, so I moved my long run to monday. Was going for 13, cut it short when a hammy started to twinge. Got done at half past midnight and managed 11 miles in 1:43.

    Tuesday = rest day

    Wednesday was an easy 5k in 26:13

    Thursday was 2 miles in 15:20, walked 1 lap, then 2 miles in 18:00

    Friday was a rest day

    Saturday was a 1/4 marathon race. I ran a 5k pr just last week so I am hoping for a record time. Alas. Got up late, ate too close to race time, got to the race late, no portapotties at the start (small local race). The first mile is down hill, next 3 are rolling hills but the ups and downs cancel out so basically rated as flat, mile 5 is an SOB uphill climb, part of 6 rolls, then flat to the finish.

    First 4 miles in 7:08, 7:46, 7:43, 7:47. Right were I want to be, except that I am not feeling very good. Tummy troubles and intestinal issues. I decide to slack off and walk a couple of the steeper hills. Mile 5 in 11:08, mile 6 in 9:10, and 4:20 to the finish. Watch reads 55 minutes flat, about 3 1/2 minutes behind last year.

    I got what I deserved. Wasn't prepared and paid the price. A very good 4 mile run followed by a 2.5 mile jog. But no injuries and I felt better after the race. Long run of at least 13 tomorrow.

    Good luck, everybody

    edit: I lied. Still a little sore from Saturday's race. Got in 6 miles in 57:30, decided to shut it down and go long Monday night.

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  • pcsronbo006 Legend 1,323 posts since
    Dec 14, 2007
    Currently Being Moderated
    6. Jul 22, 2007 9:09 PM (in response to ericd256)
    Re: workouts for week jul 15-21

    sun - 12 mile, 2:30 run, negative split each mile
    mon - swim 2150y
    tues - 70min ride, 20min run
    wed - 1mile open water swim
    thurs - 7.5 mile run w/ 6x1mile @ Zone4. ROUGH
    fri - 30min run - z3, 1 mile open water swim
    sat - 2hr ride, 50min z3 run

    my coach is trying to kill me

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