How was it?
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Recovery week for me.
Easy runs, some biking, some hiking and a few weights. My half marathon last Sat was a bit rougher on my old bones than I expected.
Highlights:
Tue 60:00 moderate with 8 x ~100m striders
Sat - 1:05:00 on the 'mill doing hill intervals, maintaining the same pace changed the grade for hard efforts/recovery.
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This week started with a bang and ended with a whimper. I felt some achilles soreness on an easy run with my wife and son Friday afternoon. When I set out for my Saturday workout, it started a little tender and was getting slightly worse, so I turned around and called it a day. Sunday I decided not to chance it, and just biked beside my wife on her run. I'll take at least one more day off to make sure it's healed, then try to ease back into things.
Mon (AM) - 6 easy
(PM) - 6.1 easy
Tues (AM) - 16.5 incl 12k + 8k @ 3:38/147ish bpm (real good confidence builder)
(PM) - 3.2 real easy with my son
Wed - DNR (paper to write, deadline)
Thurs - 12.4 easy
Fri (AM) - 8.3 easy incl 4.3 with my wife
(PM) - 3.8 on trails with my wife and son, really nice run!!
Sat - 1.3, bagged my planned workout (woulda been 8k @ 3:30/km)
Sun - DNR (achilles bugging me)
That's just shy of 58 miles. A little light for marathon training, but CIM's still on the radar. Have a great week, everyone!
0 running
0 stairmaster
0 everything
One more week of this to see if it helps my back and then I am back on the stairmaster. If it does help my back, I will stay off the stairmaster until I am able to run again.
rip why not do vo2max workouts,they are intens but hell its way shorter 16-30 minutes 4 times a week use all rest to recover take a warm bath etc.
Thats what i would do if your back cant handle with the hours
my week was a simple but efficient
monday: swimming 4000 meters mainly eas stuff with some form sprints
tuesday: running session 3 x 6 minutes hard(5k - vo2max pace)also some squats,leg extension to improve sprint power
wednesday: swimming 3000 meters with 1000 meters kicking included.Hard but fun.
thursday: 6 km decent pace(4'/km) then 2 x 400 68s and finally 200 28.6s.THen to think last year i couldnt break 70 seconds for 400m.in total 10km running including everything.
friday: swimming 1000 meters hard reps
saturday: 40 minutes easy running + 3000m swimming
sunday:rest
Decent week for Nov weather...high winds still hanging around. Y'day was not unlike previous Sunday w/HIGH WIND ADVISORY.
Sat drove to club ride but as I was loading my bike, noticed a rear tire flat. I hate it when that happens. Changed it and rushed off. Ran into ITD (inexplicable traffic delay) just miles from exit. Arrive 15 minutes after when I thought ride started. Lot was empty...good news. They started at 10, not 9!
Mon: 27miles/18.4mph, strong winds, 54 degrees
Tue: 29.5m/18.1mph, hilly route, see deer
Wed: 38 min run, damp
Thu: 19m on demanding mtn bike trail, went okay
Fri: 39 min run in sanctuary, see 2 deer
Sat: 35m/18.3mph w/club, (first time w/them since July), nice to see plenty of familiar faces on pretty (breezy) morn
Sun: 35.5m/17.8mph, VERY STRONG southwest wind, Dang
Heyyyyy, I'm back finally...
Mon 6 easy @ 8:30/per
Tue 2 mile warmup,10 min tempo, fartlek for 14 min, 2 mile cooldown
Wed 9 easy @ 8:30/per
Thur Off
Fri Off
Sat 10K race (38:05) 2 mile warmup/down
Sun 16 at 2:12:00
47 miles for the week
After my 10/30 marathon, I got an infected blister. Let me just say, if you've never had anything like that before, pray that you never do. I could not touch my foot because of the pain, and was on antibiotics and painkillers for a while. Fortunately that is behind me, but I didn't walk for the better part of a week, so this past week was an attempt just to get back into running.
M - 1 hour on the stairmaster, then 20:00 running at 7:30 pace.
p.m. - 30:00 running at 7:20 pace.
T - 50:00 on the eliptical, then 30:00 running at 6:55 pace.
W - 30:00 running at 6:40 pace.
p.m. - 30:00 on the eliptical, then 30:00 running at 6:57 pace.
Th - biked 13 miles to work, then ran 6 miles at 6:20 pace .(foot still hurting, especially late in the run).
p.m. biked home.
F - 20:00 on the eliptical, then 50:00 running at 6:25 pace.
Sa - biked to and from weekly low-key 5k (14 miles). Did 6+ miles of warm-up and cooldown. Ran the 5k in 16:02, w/ the first mile in about 4:56. This was my first sub-5:00 mile in over a year! Developed a new blister in the process, in the same location - dammit.
Su - 8.7 miles at 7:00 pace. Intended to be a pretty easy run, but I would have picked it up more in the second half because I felt good. I didn't because of "Sabre". Just before the 2m mark, a German Shepherd decided to tag along. He then proceeded to stick with me for the next 7 miles! By the last 2, he was really dragging. At that point though, I wanted him to make it home with me, so I could help him get back to where he belonged. We finally made it, and after some phone calls for me, and two large bowls of water for him, I drove Sabre back to his owner. I'm assuming Sabre slept pretty well last night.
Total: 51.5 miles
Another 5:10 worth of cross-training
Mo 8 miles progressive
Tue 7 miles easy
Wed 8 miles medium
Thu 6miles tempo run 35:10;last 1k in 3:00
total of 11 miles
Fri 3 miles easy
Sat 13 miles medium
Sun 7 miles medium
Total: 56 miles