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6 Replies Last post: Jan 8, 2008 7:38 AM by S Agsten  
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BorntoRunDave
103 posts since
Dec 14, 2007
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Jan 6, 2008 6:16 PM

Training: 12/31 - 1/6


Trying to restart the flame here in the CW board:

M: 9.2@6:02

Moderate/Hard Progressive Run 1st 3 in 19:05 (6:21),3.26 in 19:18 (5:55),Last 3 in 17:36 (5:52)

T: 9@6:06

Another progression run - 3m splits: 19:09(6:22),17:56(5:59),17:49(5:56)

W: 4.75@6:18 on treadmill - 2.25 on indoor track - splits: 6:09,5:48,1:22(5:28) - Total 7

R: 4m in 26:47 ( 3 wu in 20:00 - 1 cd in 6:47) - Before after track

10x400 with 200 recovery: 74,72,72,73,74,73,73,74,74,72 (avg 73)

Average 200 rec was 71

Total: 7.75

F: 4.5@6:40 on treadmill

S: 9@7:05

S: 18@7:09

Total ~65

Nice week hard week of training. Happy with the track workout considering it was my first time on an indoor track (200m).

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PeytonH
108 posts since
Dec 14, 2007
1. Jan 7, 2008 8:11 AM in response to: BorntoRunDave
Re: Training: 12/31 - 1/6

Looked like a good week to me, Dave. Hope everyone else is well and enjoying their training/running.


S: Recovery 6mls @ 7:10 + Core


M: Fartlek Run (2ml wrmup w/ Drills, 12 x 2:00 @ 3k-5k Effort w/ 1:00 Recovery Jogs, and a 3ml cooldown + 8x100m Strides; 11mls)

Easy 5mls


T: Easy 9mls + Weights


W: Easy 5mls + Core

Tempo Run (2ml wrmup w/ Drills, 6mls @ Tempo Pace (5:12's; flat stretch of road), and a 2ml cooldown + 8x100m Strides; 11mls)


R: Easy 8mls + Weights


F: Easy 6mls + 8x100m Strides

Easy 6mls


Sat: Long Run (15mls @ 6:30 Pace) + Core

Total: 82mls

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obsessor
488 posts since
Dec 14, 2007
2. Jan 7, 2008 9:42 AM in response to: BorntoRunDave
Re: Training: 12/31 - 1/6
M: 8
Tu: 10
W: 13 w/6x 1000m/800m ON/OFF @ 5:05 / 6:30 pace, through the 10k mark @ 35:09 - nice w/o
Th: 3
F: 10
Sa: 21 easy
Su: 22 with hills - fast finish, and an hour on the stairmill.

87 miles

not too bad considering last week's long run. Feeling OK.
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BorntoRunDave
103 posts since
Dec 14, 2007
3. Jan 7, 2008 10:31 AM in response to: obsessor
Re: Training: 12/31 - 1/6

obsessor wrote:M: 8

Sa: 21 easy
Su: 22 with hills - fast finish, and an hour on the stairmill.

87 miles

not too bad considering last week's long run. Feeling OK.
That's some nice weekend work there - is that something you normally fit into your regime (back to back 20's)


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obsessor
488 posts since
Dec 14, 2007
4. Jan 7, 2008 12:14 PM in response to: BorntoRunDave
Re: Training: 12/31 - 1/6
Not normally, but a few times. Last year, 2 weeks out from Grandma's marathon (2:30) I ran 21 w/intervals on Sat, 21 straight up on Sunday. It worked well. I did not plan this, really, but felt ready for another run about an hour after finishing my run on Saturday, so I decided to give it a go. Besides, I may run an ultra coming up, here, so it would be good to get a little long work in.
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JPGarland
775 posts since
Dec 7, 2007
5. Jan 9, 2008 11:32 AM in response to: obsessor
Re: Training: 12/31 - 1/6
I couldn't do back-to-backs like that. But if you're thinking ultras, maybe.

Good week for me. A Lydiard-style hill workout for speed, and got my long run to 14.75:
Sunday: Easy 7.5
Monday: Easy 8
Tuesday: Three sets of uphill drills with hard downhill running. Brutal.
Wednesday: 6.4 on local streets, easy enough, 7:02 pace.
Thursday: Off.
Friday: A meandering 6.5, 7:13 pace.
Saturday: Flat 14.75 @ 7:06, last 5+ under 7.

Weekly mileage: 49.

edited to fix pace of Saturday's run to "under 7" from "under 6."
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S Agsten
134 posts since
Dec 14, 2007
6. Jan 8, 2008 7:38 AM in response to: BorntoRunDave
Re: Training: 12/31 - 1/6

Spent last week relaxing in Kauai and running in shorts once again. It rained for the first few days- very impressive downpours they have; I think I stay drier standing in a shower! Still managed to keep up my running schedule.

Mon- 4 miles easy

Tues- 6.5 miles am with 5 x400m (approx); 6 miles pm

Wed- 7 miles

Thurs- 6.5 miles am with 6 x 200m, 4 x 600m (approx); 3 miles pm (cut the run short to get to a luau!)

Fri- off (surfing!)

Sat- 8.5 miles with 2 x 1k, 1 x 3k

Sun- 7 miles


Running in the rain this morning at 39 degrees makes last week's warm runs seem so long ago.

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