RunningAHEAD - Topic: Training week 25 Feb

Hannibal Granite

posted: 3/2/2008 at 11:18 PM

Mon - 6 easy 6:56 pace Tue - 4.5 easy + plyos 7:12 pace Wed - 10 easy 6:57 pace Thur - 8 easy 7:14 pace Fri - 8 easy 7:10 pace Sat - 5K Race 17:41 36th overall (out of almost 7000) 2nd in age group, Including warm up and cool down about 8 miles for the day. I wanted to go under 18:00 which I made by a pretty decent margin. I got boxed in a bit at the beginning and spent most of the first mile weaving in & out of people so I think I actually had a faster time in me. On the plus side every mile got progressively faster and from looking at the results only 2 people ahead of me had a bigger gun time - chip time diffrential (mine was 7 seconds) so for all intents and purposes I didn't get passed at all during the race which is also a plus Sun - 14.5 long run 7:06 pace - the best I've felt going this long in a long time Total for week ~ 59 miles

"You NEED to do this" - Shara

Mandy Simpson

posted: 3/3/2008 at 3:28 AM
modified: 3/3/2008 at 3:29 AM

Mon - weights Tue - 2k warm up, 5k race (22.48 - second fastest 5k ever Smile

) Wed - rest Thur - 11k easy Fri - 10k supposed to be easy but felt really really tough Sad

Sat - 12k easy - in the pouring rain - got completely and totally soaked through Angry

Sun - 23k long hilly run with a fast finish (5k significantly faster and last k 10seconds under HM pace) Total for week 63k - biggest week ever and second consecutive week over 60k Big grin

spaniel

Feeling the growl again

posted: 3/3/2008 at 9:27 AM

Great race Hannibal. Mandy, biggest week ever and still a fast 5k-- good work! M- 5 easy 6:35 pace T- 8 easy 6:37 pace W- off R- 8.25 easy 6:35 avg except 4X (3minON/2minOFF) in the middle. Abbreviated workout as it was just too early and I wasn't into it. F- 8.75 miles easy 6:31 pace. Should have done workout this day as I felt GREAT. Sa - 10 miles -- 5 warmup 6:51 pace, 4 mile tempo 5:45 avg, 1 mile cooldown. Felt kinda bad. Su - 16 miler. 1st 15 6:35 avg, last mile moderate cruise effort 5:45. Total for week - 56 miles --Not bad for a travel week and coming off a hard weekend (5-miler previous saturday 26:56 and hard long run sunday). My easy run pace is getting really quick and easy, I need to work harder on my tempos now.

"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: 3/3/2008 at 10:43 AM

Mon: 6 miles at 8:08 pace Tue: 8 miles at 8:15 overall, including 2 at 6:46 on dirt track Wed: 8 miles on grass loop at 8:30 Thu: 7 miles on grass loop at 8:25 Fri: 12 miles on grass loop at 8:26 Sat: 4 miles on track at 8:40 Sun: 11 miles in Golden Gate Park, including 10k in 39:38. First 5k up and away from ocean, then turn around and come back down. Splits were 6:40, 6:45, 6:24, 6:21, 6:05, 6:05, and 1:18 for last .2. Total – 56 miles way to go Mandy--great week!

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

Tchuck

SMART Approach

posted: 3/3/2008 at 12:02 PM

Jim Breaking 40 min in a 10K is a breeze for you now young man. Great job.

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

Structured Marathon Adaptive Recovery Training

Safe Muscle Activation Recovery Technique

www.smartapproachtraining.com

Rhode Runner

posted: 3/3/2008 at 2:04 PM

Good work by all this week...There are days that I find it hard to get out the door, but knowing that my training is public knowledge motivates me just enough. - Thanks M- 7 easy 6:46 pace T- 7 med. 6:51 pace (Felt like I was going harder than 6:50 pace) W- 5.1 Med. 6:48 pace R- 7 easy 7:03 pace F- 7.25 - Intervals + Warm-Up & Cool Down (6x800 @ 2:32 w/ .25 jog) Sa - 7 easy 6:55 pace Su - 14 easy 7:12 pace Total for week - 54 miles Had an Ok week of miles, but felt a little flat. I was pleased that I was able to run 6x800 with little problem. I can probably shorten the rest intervals, but will keep the total intervals around 3M. Plan to add a tempo this week.

JimHowe

posted: 3/3/2008 at 11:10 PM

Quote from Tchuck on 3/3/2008 at 12:02 PM:

Jim Breaking 40 min in a 10K is a breeze for you now young man. Great job.

Thanks Todd. I hope to see you back at it again real soon.

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

Mandy Simpson

posted: 3/4/2008 at 3:24 AM

thanks jim and spaniel - things are going well right now well done jim on your 10k!

Training week 25 Feb - 2 Mar (Read 469 times)