Ditto on the best wishes for everyone dealing with injuries, crazy schedules, and the heat.

M: 4 m easy (8:5)
T: 8 m (8:11)
W: 5 m easy (8:27)
Th: 5 m easy w striders (8:27)
F: Off
Sa: 5k in 20:30 and 3 m warm-up/cool-down
Su: 18.6 m (9:05)

Total: 46.7

I'm back up to my peak mileage from my last cycle after bumping it up 16 miles from last week! I don't fully periodize, but I'm trying to focus mainly on easy miles right now as I build up. I also managed a one-minute PR in the 5k, although I suffered for it a bit on today's long run.

I had to miss a couple of runs this week, but I'm going to pretend I meant to and call it a "cut back" week-- lol! Things are going well, but I cannot believe how fast the summer is passing. Hurray for your 70+ miles, runinlaw! Very inspiring.

Tues 9.74 moderate
Weds 5.11 fartlek
Fri 9.83 moderate
Sun 22.1
Total - 46.78

Well, my first week of medical school I managed to get a pretty good week of training in. There isn't a whole lot I need to study right now because most of it is review, but I'm spending a lot of time studying anyway just to get myself back in the habit.

M - 8M
T - 6.5 inc 5x1k @ 3:40min/k
W - 13.5M
T - 6.5 inc 3x(400,1M) miles at 5:55 and 400's at 1:19 (pretty fresh 400s, fairly difficult miles)
F - 7M
S - 19M
S - 8M

68.5

My 19 mile run was not very good. It got hot here again and I only had 1 water stop on my route. I weighed myself when I got back and had lost 8-9lb of water on the run. No wonder I felt so bad. If the weather continues like this, I will start dropping off water bottles or do shortish loops with a water fountain. Man did that gatorade back at home taste good.

The weather shifted late in the week from cool and dry to hot and humid. I was encouraged by my mid- week run at HM pace, while putting in my first 20- miler and feel alright... considering it was 76 with 86% humidity at the start of my long run. Oh ya...first time over 50 miles!

M- Rest
T- 5 Miles @ 6:30/mi (Tempo)
W- 11.25 Miles @ 8:15/mi (Easy)
T- Rest
F- 10.75 Miles (5.00 @ 8:30/mi and 5.75 @ 6:45/mi)
S- 5.25 Miles @ 8:15/mi (Easy/Warm- Up)
S- 20.75 Miles @ 8:30/mi (Hot & Humid)

Total: 53 miles

Good job on posting 70 runinlaw and good luck everbody this week!



http://This message has been edited by Gazelle2007 (edited Aug-26-2007).

Sun: 16 total; with 10 mile race (1:03:56, 6:24 pace)
M: 4 E
T: 8 E
W: 3 E
T: 6.5 E (trails)
F: 3.5 E
S: 21 easy on hills

62 miles

A scheduled recovery week with no speed session. A good thing, since the tune-up race left me with some lingering fatigue. One final comment regarding the 10M race -- my T-pace sessions of the last couple weeks were run at 6:30-6:35 pace. In the race, I was able to hold 6:30-ish, steadily increasing the pace in the second half. Last three miles averaged 6:08 pace.

Makes me wonder if I am running my T-pace a bit slow.

Yesterday's long run was only supposed to be 18, but got lost on the trails, and ran 3 extra miles depleted for an extra 25-30 minutes. Having to suck it up on empty = good mental training?

Good weeks, all.

Roots - Yes on both questions

T= 6:21 ish for you

Terrible week. Missed a lot of runs with a rough work schedule and the rapid ramp of x 3 weeks doubling my mileage (30's to 60's) finally caught up to me.

Got three good work-outs in:

1- a hard tempo run of 9.5 miles total and 40 min. at tempo pace (6:20's) in the heat.
2- 13.5 miler with 1 mile on, .75 off. Avg. on pace 6:12 on gravel/dirt path. Total 8.5 miles of harder/tempo type running.
3- 9.74 miles solid aerobic run (not easy, not hard)
4- Skipped long run-- tomorrow (had to work the weekend, off tomorrow)

Total 38.1 miles (yikes!)


Well, that was my one cutback week for the cycle. I better hit it hard and have an abbreviated taper as I'm running out of time. But I feel healthy and am moving forward.

I got bit by a dog this week. Running at tempo pace along river path, came towards a group of walkers and what I think is an Australian Sheep Dog came running towards me. I assumed he would run alongside, but he just jumped right at me and nipped me in the left hip. It hurt and I briefly (I was doing a tempo run and didn't want to stop-- you know how that goes) yelled, "you're dog just bit me, you need to get control of it" at the group as I ran by. When it originally bit me I wheeled around and yelled get away from me you beast (I had headphones on). I thought it didn't break the skin as I saw no tear in my shorts, but when I got home there were a couple bite marks that led to large scrapes since I was running when it tried to latch on. But the cloth isn't broken so I'm assuming I'll escape getting rabies (ha!)


Joplus-- you're totally sandbagging with that time goal. Work a little on your top end speed with some hard sprints and short hill sprints and you'll crush 3:09

Runninlaw-- nice on the 70+ (I assume that 5x600 on Tues. was 5 x 1200 in those times, or you REALLY need a recovery week).

Downhill racer-- a 1 min. PR in the 5k!!!! nice.

wheaton-- get your marathon racing in the next two years before you start clinical rotations because you'll be done for a year, have another shot 4th year, then kiss goodbye the next 5-7 years depending on what you go into, unless of course you're single, unattached, and you can run and work, and nothing else. good luck with med school!