How was it?
*******************************************
Mon - Scheduled day off.
Tue - 1:05:00 moderate / fast pace
Wed - Uscheduled day off - spent the evening at urgent care
Thur - 1:03:00 trail run Big Bluestem / Mesa Trail area
Fri - 30:00 easy
Sat - A.M. 90:00 hike P.M. 30:00 moderate
Sune - P.M. 25:00 w/u 20:00 tempo 17:00 c/d
M-60min easy.
T-3km jog + strides + 6x1000m (3:30 to 3:02) + 8min jog.
W-50min easy.
T-45min easy.
F-50min easy, on grass.
S-50min easy / tempo + 6x100m strides + 5min jog.
S-91min, superjog with wife to 58min, then "run" alone.
Training for sub 35min 10k on Oct 16th.
Had a big month going. Was trying to hit 900 stairmaster miles, but my legs were destroyed by thursday night. Took friday and sat morning off to recover. Six more good days will give me about 830 for 30 days, which is a little improvement over last months 827 for 31 days.(4%)
Odd you'd mention urgent care on Wednesday...I didn't feel so hot on the day myself.
Mon: 29miles/18.2mph
Tue: 38 min trot
Wed: 29m/21.6mph, couldn't hang w/da boyz, stopped after an hour and rode in w/others. First 'off' Wed eve ride all year. Didn't feel very good...something in chest.
Thu: 41 min trot, drizzly
Fri: 37 min, leg heavy. On 54 degree day, see another guy wearing long sleeves & GLOVES. Oh my...
Sat: 39 min trot, felt a little better
Sun: 35.5m/18.3mph, routine ride, strong winds
Ran on 5 days...first time for that in months.
20 years ago:
Mon: 75 min
Tue: 70 min
Wed: 70 min
Thu: 71 min
Fri: 70 min
Sat: 20 miles, 66:25/10, 59:25/10, out/back last 10 into the wind
Sun: 72 min after measuring Free Press Marathon
57 miles running
3:30+ of cross-training
Highlights were: a 16:20 5k on Wednesday night. Informal thing at work where I won by 2:30, but felt good. Took my first day off completely in a very long time on Saturday. Sunday 5-miler in 25:58, again running all alone, winning by almost 2 1/2 minutes.
Pleased with these results after taking an easier week. Hope to have another long, hard week ahead with only 5 weeks to go to goal marathon.
Mrs CO-R, is much tougher than I am, when she says "take me to the doctor" ... well its past time to go.
scotth wrote:
Odd you'd mention urgent care on Wednesday...I didn't feel so hot on the day myself.
Monday - 10.5 miles
Tuesday - 4.5 miles
Wednesday - 4 miles
Thursday - 6 miles
Friday - 5 miles
Saturday - Unscheduled day off due to a conflict with work.
Sunday - 12 miles
Usually Saturdays are a 7-9 mile day for me and Wednesdays are 10 miles. This week was just hectic with work.
scotth wrote:20 years ago:
...
Sun: 72 min after measuring Free Press Marathon
Scott,
you've been measuring the Detroit marathon for 20 years? How come? The streets shrinking or something?
Here's the week:
Mon - 10 miles easy
Tues (AM) - 8 miles easy
(PM) - 5 miles real easy with my wife
Wed (AM) - 11.5 w/8 miles @ 140-145 (6:22ish)
(PM) - 10 miles real easy with my wife
Thurs (AM) - 8 miles easy
(PM) - 3 miles real easy with my son
Fri (AM) - 6 miles easy
(PM) - 9 miles incl 3 x ~2 miles @ 140-145 (6:02-5:52)
Sat (AM) - 13 miles real easy with my wife
(PM) - 3 miles real easy with my son
Sun - 10.5 miles easy with 40 min @ 135-140 (roughly 6:40-45)
That makes around 97 miles on the week. I'll race again in three weeks - either 10k XC, 10k road, or a half marathon.
Have a great week everyone.
Pete wrote:
you've been measuring the Detroit marathon for 20 years? How come? The streets shrinking or something?
Pete, I've been measuring the Detroit Marathon since '83. For every change, a different explanation. Once, the tunnel was under construction. The year of 9/11, it was decided a month before the race that an int'l Marathon was not a good idea. Etc.
m 3.8 @ 5.45
t unplanned day off
w 7 @ 6.06
r 7 @ 6.03
f 6 @ 5.56
s planned day off
s 5k, 1st, 15.15
~30mile
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