RunningAHEAD - Topic: Training Week 2/4-2/10

spaniel

Feeling the growl again

posted: 2/11/2008 at 8:16 AM

While the log is good I know there are a decent number of us that don't use it for one reason or another. I thought it may be good to have a weekly thread where those who want to can share their training and check in on how others are doing without opening all the logs. This also gives a chance to discuss training issues coming from the week. M - AM, 6 miles easy 6:58 pace on tm. PM, 6 miles easy 6:53 pace on tm T - 8 miles easy 6:58 pace on tm W - 8 miles on tm total; 2 mile warmup 6:58 pace, then 8X(2min @ 5:00 pace / 2min @ 10:00 pace), cooldown ~2miles to finish. R - lunch, 6 miles easy on tm 6:45 pace. PM, 6 miles easy 6:58 pace on tm. F - 2 mile warmup 6:48 pace then 4 mile tempo 22:43 (5:41 avg), then 2 mile cooldown. Sa - 16 miles easy 6:51 pace Su - 6 miles easy 6:58 pace on tm Total for week: 70 miles Acheived a PR of 46 miles on a treadmill in one week....yuck. I've been trying to hit 70 miles for quite awhile and never pull it together and run in the 50s; this was my first 7-day week since at least July or August. Speed is coming back slowly though I still have a ways to go. I'd like to be back in 1:12 HM shape by early May but I don't know if I'll make that deadline.

"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

Tchuck

SMART Approach

posted: 2/11/2008 at 9:53 AM

Spaniel, Good job on 70 mile week. You will get it back. My log isn't even worth posting as I am slowly trying to bounce back from upper hamstring tendonitis/bursitis. A few exta lbs of weight and decreased conditioning has me bummed and I am a very low mileage runner. I have had this pain since last April after pushing a bit more than I should in training and then softball starting (sprinting) which took it over the edge. Did get some cortisone shots 6 weeks ago which helped quite a bit. I can at least sit now without too much pain. Doesn't hurt when I run but after I can feel a bit. BUT, whenever I do a bit extra, I feel I shouldn't have. Decided to do a 5k on Saturday just to test it and see how out of shape I have gotten going from 22 miles a week to 10-12 miles a week w/ several 2 week stretches off. Well, I was 2 minutes above last years time in same race. Sure lost a lot but it was fun to let loose a bit. It has been a long while. Didn't hurt at all during race but just felt it the rest of day. No reinjury though. I am trying to do the right things and see what happens. I am doing a half marathon in May even if I have to jog it.

Run Coach. Recovery Coach. Founder of SMART Approach Training, Coaching & Recovery

Structured Marathon Adaptive Recovery Training

Safe Muscle Activation Recovery Technique

www.smartapproachtraining.com

JimHowe

posted: 2/11/2008 at 11:55 AM
modified: 2/11/2008 at 2:26 PM

Mon – 5 miles 8:40 pace Tue – 6 miles 8:30 pace Wed – 12 miles (2 x 4 miles up and back on moderate grade at 7:58, then 10 x 100 hill charges at 2-mile effort, jog a couple minutes, then 4 x 60 at 800 effort on flat, cool down with 2 more easy) Thu – 5 miles 8:20 pace Fri – 5 miles 8:20 pace Sat – 10 miles incl 8k race in 31:25 (6:23, 6:19, 6:16, 6:16, and 6:11 for last .97) new seniors PR. Sun – 14 miles on grass loop at 8:10 pace TOTAL – 57 Miles Have been having nagging, non-running related physcial problems past few weeks but have been able to keep up with training. Saturday's race was a big surprise considering I'd run it last 3 years and never come close to breaking 32. I thought last year might have been as good as it's going to get, but might have another good year or 2 left in me. Pointing for a 10-miler on Mar 1, which is start of USATF series for 2008.

Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33

Hannibal Granite

posted: 2/11/2008 at 2:10 PM

Andy, Thanks for starting this thread. I wasn't sure if anyone would start (or if I should start) a general training thread like we had on CR due to all the user groups set for specific distances. Mon – 4 miles 7:20 pace Tue – 8 miles 7:28 pace Wed – 3 miles 7:10 pace Thu – off Fri – 7 miles 7:03 pace Sat – 8 miles total with 5-k race (3rd overall in 18:12) Race report in racing forum under 1st race since July Sun – off TOTAL – 30 Miles I had a very slight hamstring pull at the end of last week so I cut the distance of a couple runs this week and took a Thursday off to make sure it was healed. It was a little tight after the race, which is why I took sunday off as well. I want to be as careful as I can with injuries now as I have had several in the past few years and although it has taken me awhile to learn I know that it is better to take a day or two off here and there as necessary than run through pain for weeks as something gets worse then have to take a few weeks off . I think it is fine now as my run today (Monday) was great.

"You NEED to do this" - Shara

spaniel

Feeling the growl again

posted: 2/12/2008 at 2:00 PM

Jim - nice PR, congrats!

"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

JimHowe

posted: 2/13/2008 at 1:16 AM

Thanks Andy. Is there going to be a continuation into this week or start a new thread?

Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33

spaniel

Feeling the growl again

posted: 2/13/2008 at 10:32 AM

I (or any else) can start a new thread weekly. Scrolling through a long single thread doesn't seem very efficient to me.

"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

posted: 2/16/2008 at 5:07 PM
modified: 2/16/2008 at 5:16 PM

M - 5.1M (Easy Road - 6:47 pace) T - 5.1M (Easy Road - 6:51 pace) W - 5.1M (Medium Treadmill - 6:42 pace) R - 6.5M (Easy Road & Trail- 7:24 pace / Ran w/ friends) F - 7.5M (Easy Road- 6:53 pace / Felt a little flat + small cold started) Sa - 5.1M (Easy Road - 7:11 pace / Feeling a little run down) Su - 1.5M Warm up 5.0M Race - 29:13 / 5:51 pace - First time running sub 6 Min - Ran 5:32 1st mile - Ran easy 3 to 4.5 and then picked it up last .5M. Not great, but not bad - Planned to run it as a tempo. Have no idea how to hurt, need to learn how to race again... 1.5M cool down Total for week: 42.4 miles Would like to be around 60M a week. Ran for 12 weeks, but the miles seemed to average high 30's. Would like to get in shape to race in the 15's for 5K. Need to incorp. some speed...Hope to stay healthy and run a sub 2:40 marathon in the fall.

Mandy Simpson

posted: 2/17/2008 at 12:44 PM
modified: 2/18/2008 at 1:30 PM

ooops - posted in the wrong week

Training Week 2/4-2/10 (Read 607 times)