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Committed Deux -- spring marathon comeback (Read 874 times)

spaniel

Feeling the growl again

posted: 2/12/2009 at 9:11 PM

Week of 2/2: M - 8 miles easy on tm 6:58 pace T - 15min wu on tm 6:58 pace, then 10X (1min 10mph@8% / 1min 6mph@2%) then right into 2X(1min 10mph@10% / 1min 6mph@2%), then 1min 10mph@10% / 2min 6mph@2% / 1min 10mph@10% / 2min 6mph@2%. So eliminated another 1min of recovery near end from last week with similar effort. 2mile cd 6:58 avg for 8 total. W - 8 miles easy on tm 6:42 pace R - 2 miles easy sub-7 pace; got really shakey, getting sick F - off / sick Sa - off / flu, VERY sick Su - off/flu Total for week - 27 miles Lost too much time to the flu, drat. I got the shot too. 3 years ago this week: M - AM, 8 miles easy 6:35 avg T - AM, 6 very easy 6:40 pace. PM, 3.25 mile warmup then 4X1600m w/3min, 400m jog recovery. 5:02-5:00-4:59-4:56, 4:59 avg. 1+ cooldown for 9.25 total W - 10 miles. 8.25 miles 6:41 avg, 5min fast finish at 5:02 pace. Cooldown .75 miles 6:30 pace. Pretty tired. R - 3 mile wu, then tried tempo intervals. Ran 5:41 - 5:35 with 3min jog recovery, but cramped up so ran 6:40 pace to finish 10 miles. F - off/rest Sa - 3 mile wu, then Groundhog Gallop 4-mile race. 5:18-5:08-5:22-5:20 for 21:10. Not bad, hilly 33F and raining. Cooldown for 8.5 total. Su - off/rest Total for week: 51.75 miles

"If you want to be a bad a$s, then do what a bad a$s does. There's your pep talk for today. Go Run." -- Slo_Hand

I am spaniel - Crusher of Treadmills

spaniel

Feeling the growl again

posted: 2/17/2009 at 5:33 PM

Week of 2/9: M - AM, 6 miles easy 6:47. PM, 8.25 miles easy 6:41. Still fatigued from flu. T - 1.5 mile warmup 6:40 pace, then 10minON (5:40) / 5minOFF (6:30) / 8minON (5:42) / 4minOFF (6:35) 6minON (5:38) / 3minOFF (6:35) / 4minON (5:38) / 2minOFF (6:33) / 2minON (5:24) and 1.5 mile cooldown for 10.25 miles total. W - 8 miles easy 3 at 6:42, 5 at 6:58 R - 4 miles on tm 6:42 F - 3 mile warmup 6:47, 4 mile tempo 5:58, 3.25 mile cooldown 6:43. Legs still tired. Sa - 10 miles easy 6:52 Su - 16 miles. First 15 easy to moderate 6:38 average with little pickup over miles 13-15. Last mile 5:54 not pushing too hard as still tired. Total for week: 72.75 miles Highest mileage since early fall at least; got some good soreness at fatigue in the legs to adapt to. 3 years ago this week: M - AM, 8 miles 6:38. PM, 3 mile warmup 6:40 then 7X(3minON/2minMODERATE). ON pace 5:15-5:20, MOD pace 6:00-6:20. Did 11.25 miles total, planned 10 repeats but took worst wipout of my life and hurt knee. T - 8 milels 6:25; knee a little sore still W - 75minutes hard nordic ski R - AM, 10.5 miles 7min pace with 3X(2minON/3minOFF). PM, 90 minute hard nordic ski F - AM, 60min moderate nordic ski. PM, 8.5 miles easy except for 600 foot steep climb HARD through knee deep snow. Sa - 1 hour snowshoeing Su - off Total for week: 46.25 miles After this week is when I started going crazy...

"If you want to be a bad a$s, then do what a bad a$s does. There's your pep talk for today. Go Run." -- Slo_Hand

I am spaniel - Crusher of Treadmills

spaniel

Feeling the growl again

posted: 2/22/2009 at 3:14 PM

Week of 2/16: M - off T - 15min 6:58 pace then (on tm) 10X(1min 10mph@8% / 1min 6mpg@2%) then 1x(1min 10mph@10% / 1min6mph @2%). Legs tired from last week, so had to cut workout short. 2 mile cd 6:58 avg. W - 8 easy 6:42 pace R - off F - off Sa - On tm, 2 mile warmup 6:58 pace then 5 mile tempo 5:40 pace then 1 mile cooldown 6:58 pace. Su - On tm, 12 miles 6:50 pace except miles 10-11 6:00 pace Total for week: 37 miles Yuck, mostly just lazy I guess, with everything going on.... 3 years ago this week: M - AM, 10 easy/mod 6:28 avg. PM, 12 easy 6:19 avg. T - Noon, 8 very easy 6:47 pace. PM, 3 miles warmup the attempted 8X800 w/90sec recovery. 2:28-2:29-2:28-2:27-2:27-2:28; legs trashed, so skipped #7 then jumped back in to do 8th in 2:27. 1 mile cooldown for 8.5 total. Overdid it yesterday W - AM, 8 VERY easy 7:04 pace. PM, 6 easy 6:58 avg R - Lunch, 11.5 easy 6:33 pace. PM, 4 miles with 2 miles of (1min10Kpace/1minOFF). F - 2 mile warmup 6:45 avg, then rolling, windy tempo 5:29 avg and 3.5 miles cooldown 6:49 avg. Legs still tired. Sa- AM, 6.5 easy 6:54 avg. PM, 10 miles easy 6:41 avg. -15 windchill Su- Late PM, 18.5 miles; 1st 15 6:41 pace, sped up to about 6min/mile last 2-3 miles. VERY cold. Total for week: 115 miles If only my weeks still looked like this! 5 doubles....

"If you want to be a bad a$s, then do what a bad a$s does. There's your pep talk for today. Go Run." -- Slo_Hand

I am spaniel - Crusher of Treadmills

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