Post your training W/E Nov 25

Mon: 0 miles, spent the whole day worrying about a sharp pain on the side of my right foot.

Tue: 40 minutes, foot felt a lot better.

Wed: 41 minutes in the morning and 52 minutes steady in the night, my foot finally felt perfect so I decided to do my usual Wednesday afternoon routine of drills and sprints after my run. On the fourth one I was 5 meters away from completely pulling my hamstring, what luck.

Thu: 0 miles, agh...

Fri: 0 miles, aghhh...

Sat: 45 minutes of jogging, hamstring felt okay

Sun: 1 mile wu, 14 miles steady, hamstring held up really well.

Altogether a pretty shitty week, especially considering that I was supposed to take the week off.

M - 9.55 miles on the treadmill in 1:05, after work - I hate running right after work.

T - 10.5 miles on the treadmill in 1:10, right after work. Gradually picked up the pace to about 6:20, and was throwing in some long hills. Another 20 min. on the eliptical.

W - 40 min. on the stairmaster, and 40 min. on the bike, after feeling some ITBS symptoms after last night's workout. No run today.

Th - 4.3 miles of warm-up and cooldown in heavy snow.

5k in something like 19:06 and about 4" of snow.

After coming home, decided to go back out and ran 7.3 miles, mostly around a local track. Very peaceful jog in the untouched snow.

p.m. - 5 miles at 7:00 pace on a treadmill. Almost 20 miles on Thanksgiving!

F - 25 min. on the eliptical, then 5.8 miles on the treadmill in 40:00.

afternoon - 40 min. on the eliptical and 20 min. on the stairmaster.

S - easy 9.5 miles finishing with some strides and feeling good.

S - 15 miles in 1:38:28 (6:34 pace). Ran pretty relaxed, but ended hard with a 6:07 and 5:29.

Total: 70 miles, plus 3:05 of cross-training.

Still in pretty comfortable mileage territory, so this feels easy. Next week's target of 80 will be a little more of a challenge (physically, as well as logistically). Just trying to do most of it slow, except for a few strides, and one or two harder runs each week.

Mon: 14 (AM 4, PM 10)

Tue: 12.5

Wed: 16 (AM 10, PM 6)

Thu: 14.5

Fri: 16.5 (AM 6, PM 10.5)

Sat: 7.5

Sun: 19.5

Total: 100.5

1st 100 mile week ever! Felt better as the week. Lots of extreme weather with running in the 60s a couple of days and in the teens with lots of wind a couple of days this week.

mon: swimming 30 minutes easy

tuesday: 4 x 4 minutes at 18 km/h (1 19 km/h)

wednesday: swimming 30 minutes easy

thursday: 3 x 7 minutes(just above at)

friday: 6 x 300 in 47 seconds 4-3 min jog between

saturday: 3 x 7 minutes good endurance session

sunday: rest

from now on an added speed work i think lengthy speed holding is my problem.And the session will add endurance since i'll be jogging in between instead of doeing nothing

(or doeing a long run verry iregulary of 50 min - 1 hour)

and totalling about 25 minutes but this hopefully weekly next to 3 big aerobic sessions.

i am curious wich results will follow in a couple of months

Didnt row last week.The runnign went well enough to my legs.It is the slow jogging that kills them apearantly.Good to experiment anyway.

Now I found it ...

Mon - Doc visit (woohoo) 20:00 easy and weights

Tue - Weights

Wed - 45:00 long grinding hills

Thur 45:00 easy run

Fri - 2:00:00 hike @ ~9,000ft, weights

Sat - 1:45:00 hike / 30:00 easy on the treadmill & weights

Sun - Weights / 1:30:00 moderate paced long run.

Heading back from the Friday hike near the fabulous town of Ward aka (Weird) we saw 3 moose - not that this has anything to do with training.