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| Training week 2/11 - 2/17 (Read 353 times) |
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posted: 2/18/2008 at 2:52 AM |
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... |
"Talent" is a cop-out for not wanting to try harder.
marathon - 2:28
HM - 1:09:53
10K - 30:57
5K - 15:18 (2nd half of above 10K) |
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Rhode Runner view log |
posted: 2/18/2008 at 3:10 AM
modified: 2/21/2008 at 11:01 PM |
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) |
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posted: 2/18/2008 at 2:55 PM |
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
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PR's
1-Mile: 4:42 (1995)
5-K: 15:55 (1999)
10-K: 32:30 (2000)
15-K: 50:18 (2001)
1/2 Mar: 1:13:15 (2000)* 1st half of marathon listed below
Mar: 2:49 (2000) |
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| view log |
posted: 2/18/2008 at 5:00 PM
modified: 2/18/2008 at 5:40 PM |
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  |
Masters PR's:
40's - 5k 16:39; 10k 33:48, 10m 56:25, HM 1:15:27, Marathon 2:43:12
50's - couch potato
60's - 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33 |
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MandyS view log |
posted: 2/18/2008 at 6:31 PM |
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. |
2008 targets:
5k - 21mins (22.29 21.55), 10k - 45mins (49.38 48.12 47.19), HM - 1hr45 (1.50.08 1.44.10 1.40.41), M - 4 hours (3.46.41)
"It is not the mountain we conquer, but ourselves" - Sir Edmund Hillary |
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| view log |
posted: 2/18/2008 at 8:23 PM |
Quote from Jim24315 on 2/18/2008 at 5:00 PM: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
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.
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"Talent" is a cop-out for not wanting to try harder.
marathon - 2:28
HM - 1:09:53
10K - 30:57
5K - 15:18 (2nd half of above 10K) |
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| view log |
posted: 2/19/2008 at 2:29 PM |
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. |
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| view log |
posted: 2/19/2008 at 3:31 PM |
| Quote from spaniel on 2/18/2008 at 8:23 PM: 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. |
Masters PR's:
40's - 5k 16:39; 10k 33:48, 10m 56:25, HM 1:15:27, Marathon 2:43:12
50's - couch potato
60's - 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33 |
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posted: 2/19/2008 at 5:00 PM |
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 |
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