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Training week 2/11 - 2/17 (Read 623 times)


Feeling the growl again

    M - 0 T - 0 W - 8.25 miles easy in slush/ice 6:52 avg R - 0 F - 12 miles; 4 mile warmup 6:50 avg, 6 miles moderate tempo 1st 5 6:06 pace last mile 5:45, 2 mile cooldown 6:58 avg Sa - 4 miles easy 6:58 avg Su - 0 Total for week: 24.5 miles Two nasty business trips trashed this week, we'll try again next week...

    "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

     

    Rhode Runner


      M - 5.1M / 6:42 pace T - 6M / 6:59 pace (Ran on trails w/ snow & ice - Lft knee sore) W - 0 - Sched. day off (10 days on 1 off) R - 7M / 6:55 ave pace (3 x 30/60/90 fartlek) F - 5.25M / 6:47 pace (Treadmill) Sa - 7M / 7:02 pace (Small cold for the last few days - Feeling a little run down) Su - 10M / 7:08 pace (Still feeling flat...) Total for week: 40.4M Tough week for miles... Never felt good on any run. Hope next week I can get in 2 quality runs)
      Hannibal Granite


        M - 8 miles 7:22 pace + Plyos T - 6 miles fartlek (1 minute fast - 2 minutes easy) 6:43 pace overall W - 8 miles on treadmill 7:14 pace R - 0 strained achilles on treadmill, I should've just run on the ice outside F - 0 Sa - 4 miles easy 7:35 avg Su - 12 miles 7:28 pace Total for week: 38 miles

        "You NEED to do this" - Shara

          Mon- 7 miles on grass loop 8:24 pace Tue- 7 miles on grass loop 8:18 pace Wed- 12 miles on hills incl 10 x 100 on steep section, then 4 x 70 on flat Thu- 4 miles 8:35 pace on road Fri- 6 miles on grass loop 8:30 pace Sat- 12 miles incl 6 x 1600 at 6:31 avg with 400 recovery jogs, 4 x 100 strides during cooldown Sun- 12 miles on grass loop 8:31 pace TOTAL - 60 miles; turned 62 this week Shocked
          Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33
            now i've finally found the right thread..... M - 5.8km RACE point to point with total 350m of climb. 38.26 - about 30s faster than last time. 6.36 pace T - 10.1km EASY (1.00.22 - 5.59 pace) W - weights Th - 10km EASY (1.01.00 - 6.06 pace) F - rest day Sa - 10km EASY (1.02.20 - 6.14 pace) Su - 18.2km LONG (1.51.29 - 6.08 pace) Total for week: 54.1km Hoping to push this up over 60km next week for the first time as well as go back to my normal 2 weights sessions.


            Feeling the growl again

              Mon- 7 miles on grass loop 8:24 pace Tue- 7 miles on grass loop 8:18 pace Wed- 12 miles on hills incl 10 x 100 on steep section, then 4 x 70 on flat Thu- 4 miles 8:35 pace on road Fri- 6 miles on grass loop 8:30 pace Sat- 12 miles incl 6 x 1600 at 6:31 avg with 400 recovery jogs, 4 x 100 strides during cooldown Sun- 12 miles on grass loop 8:31 pace TOTAL - 60 miles; turned 62 this week Shocked
              Nice workouts. I'm still figuring out how to make up for no longer having local hills. I'm looking forward to decent weather, when I can put my daughter in a playpen in the shade and do my mileage on the 1k grass loop on my property and workouts on my 400m oval.

              "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

               

                Sun: Easy 7 + strides Mon: Easy 8.15 Tue: 3 x 1 mile tempo on treadmill w/ 1 minute rest. Average 6:15 Wed: Am: 4 recover PM: 4.5 easy + strides Thurs: Easy 6.2 Fri: Crappy 3k race in 10:02 Sat: 6 Easy 48 mile down week. Next week hopefully will be around 65 miles, which will be my highest ever.
                  Nice workouts. I'm still figuring out how to make up for no longer having local hills. I'm looking forward to decent weather, when I can put my daughter in a playpen in the shade and do my mileage on the 1k grass loop on my property and workouts on my 400m oval.
                  Thanks Andy. I'm sure I need the hills more than you. No doubt I've lost some muscle mass from aging. Other than hilly terain to run on it sounds like a very cool setup you have with a 1k stretch of grass and a track to run on right in your own backyard. And here's always the treadmill you can set on an incline to simulate hills--not the same as the natural ones but better than nothing.
                  Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33
                    Andy and all, This is a good thread idea. I may not post much, but it's interesting to see what you guys are doing as you train for certain distances. Keep it going if you can... Thanks, Steve

                    2014 - Get 5k back under 20:00.  Stay healthy!