M: 11 s&d
T: 9 w/ 4-mile tempo in 22:57
W: 9
T: 7 s&d
F: 9 / 6 hill sprints
S: 12
S: 7 / 5 s&d
Total - 75
The anticipation for cross country builds
M: 11 s&d
T: 9 w/ 4-mile tempo in 22:57
W: 9
T: 7 s&d
F: 9 / 6 hill sprints
S: 12
S: 7 / 5 s&d
Total - 75
The anticipation for cross country builds
LSD jogger wrote:
LSD jogger wrote:
Monday 12k
Tuesday 20k with 20 x 100m in the middle
Wed 16k
Thurs 20k hilly fartlek run
Fri 12k + 10 short hill sprints pm weights: deadlifts, squats, pull ups and dips
Saturday 16k progressive run in 64 minutes
Sun plan on doing 24k
Total volume: 120k
Fixed it, went as planned.
Monday 20k
Tuesday 12.2k with 16 x 100
Wed 16k hilly fartlek run
Thursday 20k over rolling hills
Friday am 16.8k with 3.4k warm up, 5k tempo in 16 minutes, 8.6 k cool down
Pm weights+ 8k easy
Saturday 12k easy
Sunday am 20k pm 12k
Total: 136 kilometres
Finally hit 70mpw in singles!
M - 10
T - 10 and strides
W - 10 with 6 tempo
Tr - 10 and strides
F- 5
Sa - 15
Su - 10 and strides
Good week for me and looks like others are doing well too! Probably gear up training in 2ish weeks.
Solid week in a good groove lots of climbing
M - 8 w/1,100ft (6:56/mi)
T - 8 (6:24/mi)
W - 11.6 (6 am +5.6 pm) w/2,200ft
Tr - 8 w/1,100ft (7:05/mi)
F- 7 w/800ft (7:21/mi)
Sa - 5.4 (6:54/mi)
Su - 12 w/1,600ft (7:23/mi)
total: 60mi
Good week for me
Monday: 5.5 miles 6:39 pace @3:00 PM, 10 miles 7:07 pace NIGHT
Tuesday: 4.5 miles 6:49 pace @3:00 PM, 8.5 miles 6:47 pace NIGHT
Wednesday: 4.5 miles 6:43 pace @4:00 PM, 4.2 miles 6:53 pace first part NIGHT 4.2 miles 7:15 pace second part NIGHT
Thursday: 5 miles 7:02 pace run at gym @4:00 PM, 9 miles 7:30 pace NIGHT
Friday: 4 miles 7:07 pace run at gym @4:00 PM, 9 miles 6:56 pace NIGHT
Saturday: 2 mile warmup 8:00 pace 4xmile 3:00 standing rest in 5:00, 4:56, 5:10, 5:15 2.7 mile cooldown 7:36 pace
Sunday: 4 miles 7:30 pace run at gym @3:00 PM, 4 mile tempo 5:40 average pace (6:01, 5:31, 5:41, 5:29) 2.7 mile cooldown 7:38 pace
Total: 88.0 miles 6:56 average pace
Sorry, forgot to post this last week.This week went pretty decently for me! Ended up running all 7 days(though 2 of which were low mileage.
Monday-4 miles recovery.
Tuesday- 9.5 miles with fartlek in the middle of 5x(4 min hard, 3 minutes easy).
Wednesday-9.5 miles easy in two runs.
Thursday- 9.5 miles easy in 2 runs.
Friday- Interval workout: Original plan was 4x1 mile, but the 95 degree heat prevented that plan. Ended up doing a stepdown latter of 1600, 800m jog, 1200, 800m jog, 800, 400m jog, 600, 200m jog, 400. Splits were 5:35, 4:07, 2:40, 1:52, 1:10.
Saturday- 3.5 miles super easy
Sunday- 12 miles at 6:56 pace on rolling hills.
Total Mileage: 56.5
Overall, a solid week with my first real interval sort of workout of the summer. Still not anywhere near the shape I want to be in, but definitely starting to feel more fit.
M - 7
T - off
W - 12.5 (impromptu long run)
T - 8
F - 6.5
S - 7.5
S - 5.25
46.75 total yay
Really tired ? from working a lot this week but this is my last full week working and my last full weekend in Oregon. Good job this week fellas (and ladies).
Mon: Off
Tue: 3 miles am (8:11 pace) - This run happened in the very early morning.
8.5 miles pm ( 2.0 WU, 4.4 WO, 2.0 CD) - Workout was 4 x 5:00 with 2:30 jog in between. Splits were 6:15, 5:56, 6:24, 6:25, then the time remaining.
Wed: 11.4 miles at a hilly trail (7:56 pace)
Thurs: 6 miles am (7:54 pace) - Was very sore so I wanted to take it easy.
4 miles pm (8:03 pace) - This happened after weights. I did strides afterwards.
Fri: 9.8 miles (2.5 WU, 5 WO, 2.3 CD): Workout was 5 mile tempo at current marathon to half marathon pace. Splits were 5:52, 6:06, 6:04, 5:58, 5:59. So the tempo pace was around 5:59-6:00. Satisfied with it, but let me know your thoughts. Please note that I'm training for a half marathon and I'm planning to do 2 8k races before the half.
Sat: 5.0 miles am (7:51 pace)
8.1 miles pm (7:45 pace) - Did 8 x100m strides.
Sun: 15.0 miles - Ran at Waddle Creek trail near Santa Cruz. The trail was hilly, steep, and dangerous at halfway point that there was a bit of walking. Pace was at 8:24, but I had some good splits before the hills. Pretty much the mileage is what mattered on that day.
Total: 71.1
Still banged up a little bit, but I'm taking care of myself.
Finally getting back into the swing of things after 2 years of injuries. Hoping to get below 26 to start the season
PR's
800: 2:06
Mile: 4:18
3000m: 8:34
5000m: 14:57
8k xc: 25:04
Haven't run the same in two years, but feeling good finally and ready to PR already. Step one is chasing a sub 26
Back in the Carl Lewis era I was a 800m runner who NEVER trained for shorter or longer races but I had
Sub 22 sec natural 200m speed
Sub 1:50 800m
25:37 8km won local race by 2 minutes, it made the papers
If I can run sub 26 8km without focusing on it, surely you guys will succeed in your quest.
Well I am coming off of a long hiatus so we will see if couch to sub 26 is possible I guess
PRs:
5k- 15:54
8k- 27:25
10k- 33:42
M: 10
T: 8 s&d
W: 8 w/ 2-mile tempo 11:22, 8x200 avg 34
T: 8
F: 7
S: 11 w/ 5k race 16:16, post race did one more mile in 5:10 before cooling down
S: 13 averaged 7:05, last 3 in around 6:15
Total - 65
Humidity sucked this week. Race Saturday was okay, just not used to running that fast yet. Sub 26 may not be too far off.
nice, lexrun. seems like a pr in the 5k may be just around the corner.
training for me this week:
Monday: 4 miles 7:30 pace @3:00 PM, 7 miles 7:35 pace NIGHT
Tuesday: 4 miles 7:30 pace @4:00 PM, 5 miles 7:20 pace NIGHT (stopped many times due to stomach problems)
Wednesday: 6 miles 7:00 pace @4:00 PM, 5 miles 6:04 pace first part NIGHT 4 miles 7:11 pace second part NIGHT
Thursday: 4 miles 7:07 pace @4:00 PM, 8 miles 7:23 pace NIGHT
Friday: 4 miles 7:08 pace @4:00 PM, 9 miles 7:08 pace NIGHT
Saturday: 4 miles 6:00 pace first part NIGHT 2 miles 7:22 pace second part NIGHT 4 miles 7:40 pace third part NIGHT
Sunday: 3.5 miles 7:30 pace @5:00 PM
Total: 73.9 7:09 average pace
Been having some stomach problems that have cut a few of my runs short this week/caused me to run slow. Trying to figure it out.
Going to run again tonight 6-11 miles. Will hit 80-85 for the week.
LSD jogger wrote:
LSD jogger wrote:
Fixed it, went as planned.
Monday 20k
Tuesday 12.2k with 16 x 100
Wed 16k hilly fartlek run
Thursday 20k over rolling hills
Friday am 16.8k with 3.4k warm up, 5k tempo in 16 minutes, 8.6 k cool down
Pm weights+ 8k easy
Saturday 12k easy
Sunday am 20k pm 12k
Total: 136 kilometres
Monday am 12 kilometres easy pm 8 kilometres+ weights
Tuesday am 18 kilometres with 6.4 kilometer tempo
Wed 9 kilometres+ weights
Thursday zero, life got in the way
Friday 16 kilometer hilly fartlek + weights
Saturday pm 12 kilometres
Sunday 32 kilometres in 2: 30
Total 105 kilometres
Goal next week is to double everyday
Monday: 5.0 miles
Tuesday: 5.0 miles am 7:56 pace
8.0 miles pm 7:38 pace
Wednesday: 10.9miles. 2.5 WU, 6 workout, 2.4 miles CD... workout was 6 x mile at tempo pace. 5:37, 5:38, 5:40, 5:38, 5:44, 5:41
Thursday: 12 miles at a hill trail. 8:00 pace
Friday: 7.0 miles at 7:50 pace
Saturday: 7.1 miles am at 7:38 pace
5.0 miles pm at 7:42 pace
Sunday: 16 miles at 7:00 pace. Was supposed to do 5 mile tempo after 9 miles, but the winds destroyed me.
Total: 76.3 miles (PR!)
Week was a bit odd due to some foot pain that resolved itself with a day of rest. Overall happy with the week even though the total was low.
M - 6 w/ 1300ft
T - 10 (2 runs) w/ 1,500ft
W - 9 w/1,100 ft
Tr - 5 foot pain started
F- rest day
Sa - 7 w/ 900ft
Su - 15.7 w/ 3,000ft v tired after this
total: 52.8
Weird week because I was traveling...
M - 8.5 with 6 tempo / 4.5 and strides
T - 8.5 / 4
W - 15
Tr - 8.5 / 4 and strides
F- off (all day driving)
Sa - 5.5ish at 7k feet, strides
Su - 0 ( all day driving)
Total - 58ish in 5 days, Saturday of last week trough Thursday of this week was 77 miles in 5 day ( ouch).
Time to get back into the swing of things!!
M - 5.5
T - 6
W - 9ish
Tr - 8
F - 8 and strides
Sa - 8
Su - 17 or 18? Got really lost on a trail when I meant to run 14
Total - 61.5
Traveling is done!! Hopping back into things next week with a workout or two
Monday 15 kilometres
Tuesday 23 kilometres
Wednesday weights + 12 kilometres
Thursday 20 kilometres
Friday weights + 10 kilometres
Saturday 16 kilometres
Sunday 16 kilometres
Total: 112 kilometres
This week plan is to double everyday this week.
Monday: Rest, but lifted weights
Tuesday: 4.0 miles am 7:49 pace
8.0 miles pm 7:31 pace (wore zoom flys)
Wednesday: 2.5 WU, 5.1 WO, 2.4 CD. Workout was 1 min-2-3-2-1-2-3-2-1 Recovery was 1-2-3-2-1-2-3-2-1. Average was 6:34 for the workout. Hard paces were for sure under 6.
Thursday: 6 miles am 7:42 pace
4 miles pm 7:50 pace, then lifted
Friday: 2.5 WU, 4.6 WO, 2.4 CD. Workout was 5 x 4:00, 2:30 recovery. Average Pace was 6:25. Hard paces were 5:40-low 5:50.
Saturday: 7.1 am 7:40 pace
5.0 pm 7:31 pace
Sunday: 14.5 miles at 7:20 pace.
Total: 68.8 miles
80 mile week coming up