RunningAHEAD - Topic: Committed Deux -- spring marathon comeback (page 2)

spaniel

Feeling the growl again

posted: 1/20/2009 at 9:09 PM

Week of 12/8: M- off T- off W- 8.25 miles on tm. 2 mi wu 6:58, 10X(1min 10mph@8% / 1min 6mph@2%), 7min 6:58 pace, then 4X(1min10mph@10% / 2min 6mph@2%), 1 mile cd 6:58 pace. R- off F- off Sa- off/food poisoning Su-off/still sick Total for week: 8.25 miles 3 years ago this week: M- 10 easy 6:38 T- 2 mile wu 6:52, 4 mile tempo 5:52, tired. 3 mile cd 6:58 W- 8 easy 6:45 R- 2 mile wu, then 10minON(5:27) / 5minOFF(6:18) /8minON(5:33) /4minOFF(6:27) /6minON(5:43) /3minOFF(6:25) /4minON(5:40) /2minOFF(6:25) /2minON(5:35). Short cd .5 miles for 10 in 59:47. F- off Sa- 4 sub-7 on tm Su- 16 easy 6:49 avg. Total for week: 58 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

mrakers

posted: 1/20/2009 at 9:10 PM

I am going to bookmark this thread to follow. Figure if I am going to try to PR, it won't hurt to follow someone trying to PR at least an hour ahead of me. Anyways, what half are you planning on running in March? That's when I am planning on my half, too.

spaniel

Feeling the growl again

posted: 1/20/2009 at 9:13 PM

Week of 12/15 M-6 easy on tm 6:50 T- 2 wu, then 10X(1min 10mph@8% / 1min 6mph@2%). Cramps, cooldown for 5.5 total W- off R- 15min wu 6:58, 10X(1min 10mph@8% / 1min 6mph@2%), 6min 6:58, 4X(1min10mph@10% / 2min 6mph@2%) and <1mile cd. 8 total, 1min reduction in rest from last time did this workout f- 10 easy 6:40 sa- 9 easy on tm 6:50 su- 12 easy 6:53, tired. total for week: 50.5 miles 3 years ago this week: m- off t- am, 1.75 miles w/wife 10:40 then 8.25 more 6:40 w- off r- off f- off sa- am, 10 easy 6:43. pm, 3 wu 6:45 then 4 mile tempo 5:40 pace, 3.25 cd 7:10 pace for 10 total, a little tired su- 16 easy 6:58, tired total for week: 46 miles cd.="" 8="" total,="" 1min="" reduction="" in="" rest="" from="" last="" time="" did="" this="" workout="" f-="" 10="" easy="" 6:40="" sa-="" 9="" easy="" on="" tm="" 6:50="" su-="" 12="" easy="" 6:53,="" tired.="" total="" for="" week:="" 50.5="" miles="" 3="" years="" ago="" this="" week:="" m-="" off="" t-="" am,="" 1.75="" miles="" w/wife="" 10:40="" then="" 8.25="" more="" 6:40="" w-="" off="" r-="" off="" f-="" off="" sa-="" am,="" 10="" easy="" 6:43.="" pm,="" 3="" wu="" 6:45="" then="" 4="" mile="" tempo="" 5:40="" pace,="" 3.25="" cd="" 7:10="" pace="" for="" 10="" total,="" a="" little="" tired="" su-="" 16="" easy="" 6:58,="" tired="" total="" for="" week:="" 46=""></1mile cd. 8 total, 1min reduction in rest from last time did this workout f- 10 easy 6:40 sa- 9 easy on tm 6:50 su- 12 easy 6:53, tired. total for week: 50.5 miles 3 years ago this week: m- off t- am, 1.75 miles w/wife 10:40 then 8.25 more 6:40 w- off r- off f- off sa- am, 10 easy 6:43. pm, 3 wu 6:45 then 4 mile tempo 5:40 pace, 3.25 cd 7:10 pace for 10 total, a little tired su- 16 easy 6:58, tired total for week: 46 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: 1/20/2009 at 9:17 PM

Week of 12/22: M- off T- off W- 5.5 miles total w/ 5X~1min hill repeats (HARD) R- off F- off Sa- 10 miles on tm 6:42 Su- 8 miles on tm. 2 wu 6:52, 5 at 6:00, 1 cd 6:42 Total for week: 23.5 miles 3 years ago this week: M- 6 miles sub-7 T- off W- Am, 8 miles 6:56. PM, w wu 6:55 then 6 mile tempo 5:51, 3.25 cd 7:03 for 12.25 total R- 10 miles 6:55 F- AM, 10 miles. PM, 2 wu then 10X(2minON/2minOFF); for 40min workout, 5:57 avg. Cooldown for 10.5 total. Sa- AM, 12 easy. PM, 5.25 sub-7 on tm. Su- 18 mod. easy mid-6 pace. Total for week: 92 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: 1/20/2009 at 9:22 PM

Week of 12/29: M- off T- 2 mile wu, 4 mile tempo 5:55 avg, 2.25 cd 6:55 W- off R- off F- On tm, 15min wu 6:58 then 10X(1min 10mph@8% / 1min 6mph@2%) then 4min recover @ 6:58 then 4X(1min 10mph@10% / 2min 6mph@2%), 1.25 mile cd 6:58 for 8 miles. Sa- off Su- 16 miles, 1st 8 into wind 6:49 avg, next 7 with wind 6:31 avg, last mile 5:34. Total for week: 32.25 miles 3 years ago this week: M- off T- Am, 12 easy 6:45 W- AM, 12 easy 6:45. PM, 2 wu 6:45 pace, 4 mile tempo 5:45, 3 mile cd 6:55 for 10 total R- off F- 6 moderate 6:04 pace Sa- 10 easy 6:52 Su- 12-miler; 2 wu 6:40, 7 tempo 5:49, 3 cd 6:39. Total for week: 62 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: 1/20/2009 at 9:27 PM

Week of 1/5: M- 8 on tm 6:42 T- off W- off R- On tm, 15min wu 6:58 then 10X(1min 10mph@8% / 1min 6mph@2%) then 3min recover 6:58 then 4X(1min 10mph@10% / 2min 6mph@2%), 1.3 mile cd 6:58 for 8 total. Took out 1min recover in the middle from last time F- 8.25 easy 6:38 Sa- 5 easy on tm 6:50 Su- 16 miler; 6:44 1st 8, 6:30 next 7, last one 5:29 Total for week: 45 miles 3 years ago this week: M- AM, 6 easy 6:57. PM, 10 easy 6:43 w/8X100m accelerations in last 2 miles T- 2 miles sub-7 wu, then 8X800 w/90sec recovery. 2:35-2:34-2:34-2:39-2:36-2:33-2:32-2:28). Felt like crap, 3 mile cd sub-7. W- AM, 4.6 very slow 8+min. PM, 10.4 easy 6:42 w/10X100 accelerations in last 2 miles R- 2 mile wu 6:50, then 4 mile tempo 5:52. Piriformis syndrome bad. Limped home for 12.25 total. F- off/pain Sa- Off/pain Su- 6 easy 7 avg, PAIN Total for week: 60.25 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: 1/20/2009 at 9:36 PM

Week of 1/12: M- 8 on tm 6:50 T- off W- 15min on tm 6:58, then 10X(1min 10mph@8% / 1min 6mph@2%), then 1 min rest 6:58, then 4X(1min 10mph@10% / 2min 6mph@2%) and 1.75 mile cd 6:58, took 3min off rest time in middle from last time R- off F- 2 mile wu on tm 6:58, then 4 mile tempo 23:23 (5:51 avg), 2 mile cd 6:58 avg Sa- 10 easy on tm 6:42 Su - 6 easy 6:42 on tm Total for week: 40 miles 3 years ago this week: M- AM, 8 easy 6:38. PM, 2 wu 6:51 then 4 mile tempo 5:35 avg, 2 cd 6:45 T- Lunch, 10-miler. 7 progression 6:50 down to 6:03, tired so jogged in 6:50. PM 6 very easy 6:48. W- AM, 12 easy 6:48. PM, 4 easy 6:49 R- Noon, 3 mile wu then 10X(1min SPRINT/1minJOG). CD sub-7 for 10 total. PM, 4 easy 6:50 F- 10 very easy 6:52 Sa- 4 mile wu, then raced 3000m. 4:56@mile, finish 9:20. YUCK. No speed. 4 mile cd. Su- 18 miles. Started out 6:45, slowly accelerated so 1st 15 miled avged 6:32, last 3 miles 6:13-5:59-5:48. Total for week: 100 miles!! This was where training really started to get interesting....

"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: 2/1/2009 at 9:29 AM

Week of 1/19: M- off T- On treadmill - 15min warmup 6:58 pace, then 10X(1min 10mph@8% / 1min 6mph@2%), no rest, then 4X(1min 10mph@10% / 2min 6mph@2%), then 1.75mile cd 6:58 pace for 8 miles total W- 10 miles easy sub-6:40 pace in sunny CA R- 10 miles easy 6:34 pace in sunny CA F- off, contact lense issues Sa- 6.5 miles easy 6:48 avg Su- 8.5 miles on tm 6:42 pace; unplanned abbreviation of 16mile long run Total for week: 43 miles Half the mileage I really want but at least I am consistent with what I have, and getting in the workouts (and improving them). Three years ago this week: M- AM, 8 miles easy 7:01 avg. PM, 10.5 miles easy 6:49 avg T- 2 mile wu, then 800m in 2:18, 1 mile jog, 400m in 1:10, then 5X400m in 1:07-1:07-1:07-1:06-1:06 w/800m jog recoveries. Then 3X200 31.4-31.3-32.1 w/600m recoveries. 1 mile cooldown. Preparing for 800m relay leg. W- 12 miles easy 7:03 avg in slush R- 11 easy 6:56, legs tired F- 3.5 mile warmup, then 800m leg of DMR 1:02 - 1:11 = 2:13. Got out ok (30.5), ZERO anaerobic ability. 1.5 mile jog, then ran 5000m race. Out slow (40sec 200m), 5:11-5:08-5:09 = 16:01. Outkicked to finish despite blazing last lap of 33 flat. 2.5 mile cooldown for 11 miles on the day. Sa- AM, 8 miles easy/moderate 6:43. PM, 10 miles easy 6:35. Su - 18 miles easy 7:13 avg, legs tired Total for week: 100 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

Trent

Good Bad & The Monkey

posted: 2/1/2009 at 9:36 AM

Hey, you should come down to Nashville for your March HM. The Tom King half is very flat and fast, the weather is usually good (not last year; there were NAST thunderstorms) and there is a bit of a purse. Winning time in 2007 was 1:05. March 14, 2009. http://www.tomkingclassic.com/

I'm running somewhere tomorrow. It's going to be beautiful. I can't wait.

Poor baby

ndippon

Non ducor, duco.

posted: 2/1/2009 at 10:03 AM

Quote from spaniel on 2/1/2009 at 9:29 AM:

Week of 1/19: M- off T- On treadmill - 15min warmup 6:58 pace, then 10X(1min 10mph@8% / 1min 6mph@2%), no rest, then 4X(1min 10mph@10% / 2min 6mph@2%), then 1.75mile cd 6:58 pace for 8 miles total W- 10 miles easy sub-6:40 pace in sunny CA R- 10 miles easy 6:34 pace in sunny CA F- off, contact lense issues Sa- 6.5 miles easy 6:48 avg Su- 8.5 miles on tm 6:42 pace; unplanned abbreviation of 16mile long run Total for week: 43 miles Half the mileage I really want but at least I am consistent with what I have, and getting in the workouts (and improving them). Three years ago this week: M- AM, 8 miles easy 7:01 avg. PM, 10.5 miles easy 6:49 avg T- 2 mile wu, then 800m in 2:18, 1 mile jog, 400m in 1:10, then 5X400m in 1:07-1:07-1:07-1:06-1:06 w/800m jog recoveries. Then 3X200 31.4-31.3-32.1 w/600m recoveries. 1 mile cooldown. Preparing for 800m relay leg. W- 12 miles easy 7:03 avg in slush R- 11 easy 6:56, legs tired F- 3.5 mile warmup, then 800m leg of DMR 1:02 - 1:11 = 2:13. Got out ok (30.5), ZERO anaerobic ability. 1.5 mile jog, then ran 5000m race. Out slow (40sec 200m), 5:11-5:08-5:09 = 16:01. Outkicked to finish despite blazing last lap of 33 flat. 2.5 mile cooldown for 11 miles on the day. Sa- AM, 8 miles easy/moderate 6:43. PM, 10 miles easy 6:35. Su - 18 miles easy 7:13 avg, legs tired Total for week: 100 miles

Spaniel, I love reading this but you gotta give us you in your avatar. It's hard to imagine that sweet baby girl running 2:26. Post a picture!

spaniel

Feeling the growl again

posted: 2/2/2009 at 12:19 PM

Quote from Trent on 2/1/2009 at 9:36 AM:

Hey, you should come down to Nashville for your March HM. The Tom King half is very flat and fast, the weather is usually good (not last year; there were NAST thunderstorms) and there is a bit of a purse. Winning time in 2007 was 1:05. March 14, 2009. http://www.tomkingclassic.com/

You know, I had planned ahead to schedule my work trips around my March HM and now I look and somehow they conflict!!! I cannot get into my marathon tune-up race without a March qualifier, so I'm glad you brought this race to my attention...I'll have to weigh the need to come in the night before and get a hotel etc. I'll let you know what I decide. How is anything in Nashville flat?? Thanks!

"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: 2/2/2009 at 12:20 PM

Quote from ndippon on 2/1/2009 at 10:03 AM:

Spaniel, I love reading this but you gotta give us you in your avatar. It's hard to imagine that sweet baby girl running 2:26. Post a picture!

Will do, when I find anything of me that works.

"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

Jeff

Why is it sideways?

posted: 2/2/2009 at 12:22 PM

Quote from spaniel on 2/2/2009 at 12:19 PM:

How is anything in Nashville flat??

Well, they have to run it through a scrap-yard and all, but you can believe Trent. Tom King is flat and fast. Good group of folks up front, too.

Trent

Good Bad & The Monkey

posted: 2/2/2009 at 1:49 PM

I imagine we can help you find a place to stay. Yep. Flat. Weird.

I'm running somewhere tomorrow. It's going to be beautiful. I can't wait.

Poor baby

spaniel

Feeling the growl again

posted: 2/2/2009 at 1:51 PM

Quote from Trent on 2/2/2009 at 1:49 PM:

I imagine we can help you find a place to stay. Yep. Flat. Weird.

I'll let you know what I decide, thanks. I have to check schedules and see if I can even do it (I'd be gone EVERY weekend in March then....).

"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

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