Training: Week of December 23 to 29 ...

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8 Replies Last post: Jan 1, 2008 2:41 PM by JPGarland

JPGarland

775 posts since
Dec 7, 2007

Dec 30, 2007 2:13 PM

Training: Week of December 23 to 29

I realize that many if not most if not all of the erstwhile posters on the weekly-tally page are gone, but I figure I'd try to keep it going anyway.

So here's my week's running:

I was able to get in 49 or so this week, most in quite a while:

Sunday: After Friday's (6 at 37:53) and Saturday's (14 at 1:30) fast runs, took it easy and got 6.22 in a light rain, in just over 40;
Monday: Christmas Eve. Nice weather, up the Parkway path, 7.22 miles in 53.
Tuesday: Christmas. Head to the track. Warm enough for shorts and t-shirt. 20 minute tempo; 5600m. 6.5 with wu/cd (and strides).
Wednesday: Ready to go but a hard, cold rain made this the day I took off for the week.
Thursday: Take it easy is the mantra. So 7 at 51:55. Ended up getting lost a mile from where I grew up but did run up a killer hill past my childhood house, and the hill I credit with making me a very good uphill runner!
Friday: Things quiet at the office. Put on shorts and a shirt and headed to Central Park. Lap plus a lower loop. That's 8+ in 56:21, plus
a mile w/u and a mile c/d on Fifth Avenue.
Saturday: Easy again. Had to turn back at flooded bridge. Got in 12 miles at 1:26:30. One mile slower than last week, but perfect in terms of training for November's race.

hubitron

140 posts since
Dec 14, 2007

1. Dec 30, 2007 8:39 PM

in response to: JPGarland

Re: Training: Week of December 23 to 29

Mostly aerobic mileage/progressions for me this week. Built back up to a hair less than 70 miles this week after recovering from a calf strain.

Mon 10.7 aerobic
Tue 8.4 aerobic
Wed 10.4 aerobic
Thu 8.4 aerobic
Fri 10.2 easy
Sat 13.1 with some pseudo tempo running
3:00 half, 3:15 half alternating for last few miles of run
Sun 8.6 easy

Maybe will add some more quality next week, or week after. I'm still babying this calf thing, since it's the second calf strain I've had in the last few months.

obsessor

488 posts since
Dec 14, 2007

2. Dec 31, 2007 7:57 AM

in response to: JPGarland

Re: Training: Week of December 23 to 29

perhaps some of the regular posters will return after the holidays. If not, maybe this is just the start of a slow death.

This was my weakly effort.

M: 10 - some effort, but mostly cruising.
Tu: off Christmas Day.
W: 7 easy
Th: 10 with hills
F: off for no good reason.
Sa: 32 in about 2" of snow. Longest training run (in time) yet - 4:05! ugh. Good run, though. Saw only one other runner the whole time.
Su: 11 on the TM. Though I was tired from the day before, I quickly ramped up to 6:00/mi, and just stayed there, easily, flowing. Not that that is fast, but it's just that it felt easy, after the slog through the slippery stuff, all bundled up the day before.

~70mi.

BorntoRunDave

103 posts since
Dec 14, 2007

3. Dec 31, 2007 12:28 PM

in response to: JPGarland

Re: Training: Week of December 23 to 29

S: 2@6:10 warmup, 15.5@6:54 - last few miles through in some splits like 6:06,6:10,6:18

M: 12@7:04 - stupid decision to run on an achilles that was tight

T: Off - Achilles was sore

W: Off - Achilles + Xmas

R: 1.5@6:39 on treadmill + 30 minutes on ellpiical machine - average HR was 165 (87%)

F: Off - work kept me late

S: 8.5@7:04 - Achilles a lot better

~39 - Lowest total since before Boston.

Well, this year I set PR's in everything from 5k (16:13) to marathon (2:49). I feel like I have a lot of room to improve also. I finished this year with 3236 miles for a 62 week weekly average for the year - definitely an all time high for me. Also, this was the first year in my brief running life where I didn't have a major injury - just litle stuff once in a while. I feel the hard work definitely paid off and hope to improve in 08.

JPGarland

775 posts since
Dec 7, 2007

4. Dec 31, 2007 12:34 PM

in response to: BorntoRunDave

Re: Training: Week of December 23 to 29

Dave, It seems as 16:13 would translate to way faster than 2:49. I'm not going to see sub-17 again, but ran a 2:48 in 2006. Why the discrepancy? You seem to have the miles.

BorntoRunDave

103 posts since
Dec 14, 2007

5. Dec 31, 2007 1:36 PM

in response to: JPGarland

Re: Training: Week of December 23 to 29

JPGarland wrote:Dave, It seems as 16:13 would translate to way faster than 2:49. I'm not going to see sub-17 again, but ran a 2:48 in 2006. Why the discrepancy? You seem to have the miles.

I think mostly bad luck. I was shooting for 2:40-2:43 this year at Boston and the headwind did me in along with an ill-timed bathroom stop at 8.

I think since they I'm capabable of sub 2:40 assuming I put the proper training in.

JPGarland

775 posts since
Dec 7, 2007

6. Dec 31, 2007 2:04 PM

in response to: BorntoRunDave

Re: Training: Week of December 23 to 29

Ah! I didn't know it was at Boston 2007. How about NY 2008?

BorntoRunDave

103 posts since
Dec 14, 2007

7. Jan 1, 2008 11:36 AM

in response to: JPGarland

Re: Training: Week of December 23 to 29

JPGarland wrote:Ah! I didn't know it was at Boston 2007. How about NY 2008?

Well, as far as 08 goes, all my goals are on hold. My wife is expecting our first child in March so this put a damper on Boston in 08 and anything else for the first half of the year. I can only hope to stay in good shape - I'm hoping to get 40-50 miles a week on average from now until the summer but I don't think I have a clue what I'm getting myself into

A fall marathon is only a small thought in my mind right now...

JPGarland

775 posts since
Dec 7, 2007

8. Jan 1, 2008 2:41 PM

in response to: BorntoRunDave

Re: Training: Week of December 23 to 29

Can't argue with those priorities.

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Dec 30, 2007 2:13 PM

Training: Week of December 23 to 29

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