Post Your Training W/E 12/10/06

Here's how mine was:

4th. Cycle, village & neighbourhood. No run, busy.

5th. Run over park area, 28:54. (HR 146 ave., 153 max.). Stretching & core work following.

6th. Cycle, neighbourhood. Ran for 47:15 at a w-up pace for 15 plus min., picked up pace for rest of run. (HR 136 ave., 147 max.).

7th. Mixed bag of running. Easyish w-up for 14 min., piched up pace for over 4 min., recovery run for 2 min.,, faster pick up for 5 plus min., recovery run 3 min., series of 2 1/2 min. - 4 min. faster pick ups to finish. 3 1/2 min. jog warmdown. A 46:41 run, (HR 145 ave., 158 max.).Stretching. Cycle.

8th. Cycle 6 plus miles. Ran shorter run for 25:55, block figure 8 route. (HR 140 ave., 149 max.). Msg. appt. following.

9th. No run, hike on the trail, marshalling duties.

10th. A 42:56 min. run, same route taken last week Sunday, ran it with more of a solid pace. (HR 147 ave., 156 Max.). A 4 plus min. walk/jog cooldown. Ran the route over five min. quicker than last week. Stretching following. Hmmm…nice to finish a run then come in to here on TheQ 100.3 FM radio the lusty voice of Sass Jordan, her first single, 'TELL Somebody, TELL somebody'

Monday-off (light biking)

Tuesday-2 miles, 16x100m hills, 2 miles <-- bad workout all in very bad snow

Wednesday-AM) 2, strides PM) 5, strides

Thursday-2 miles, strides, 4x1600m (1 min rec), strides, 1 mile

Friday- 6 miles, strides

Saturday-2 miles, strides, drills, sprints on road, 2 miles

Sunday-9 miles, strides

Total: 41

Some easy runs here & there...not nearly enough.

Met with the Dr. Tuesday, hernia surgery is set for December 29th. He said that I should probably be up to light jogging 2-3 weeks after, and should be able to start real running 1-2 weeks after that.

I'm disappointed that it means no Bostson this year, but the goal is to be the best runner that I can, and this is a step down that path.

CO-Runner wrote:

How was your week?

Mon - Off

Tue - Off

Wed - Off

Thur - Off

Fri - Off

Off is a four letter word in my vocabulary.

Wintery weather forced running shoes on my feet Mon-Fri this week...was dealing w/a sore but runnable heel. Seems fine now that I've 'stayed off' it 2 days while cycling.

There's a nice story on Anton Krupica in the new Trail Runner mag. He was posting his prodigious mileage on this thread earlier in the year enroute to winning the Leadville 100 mile.

Mon: 47 min run at park new to me, see 2 deer, 22d/windy

Tue: 54 min run, see 4 deer in a neighborhood, couple inches of snow

Wed: 49 min run

Thu: 48 min run, 19d/windy

Fri: 47 min run, 16d/windy

Sat: 25 miles/16.9mph, 26d/windy

Sun: 32m/17.6mph, about 48d/strong winds

Exceeded 7000 bike miles for year on Sunday, a cycling PR

20 years ago:

Mon: 35 min

Tue: 39 min

Wed: 35 min morn, 50 min eve

Thu: 38 min

Fri: 75 min

Sat: Christmas Stocking 4 mile race: 21:40

Sun: 80 min

Total: 55 miles

okay week

m: swimming 1500m +/- + weights

t: 4 x 5 minutes @ 17.0 km/h and 30m weights

w: swimming 2000m and 10 min @ 15 km/h

t: 8 x 5 min conditionning (uphill + flat + bike)

f: -

s: 4 x 5 minutes @ 17.0 km/h and 30m weights

s: 1 hour jog outside shuffling a total of 6 - 7 miles.

about 20 miles of running + 60 minutes of swimming + 2 hours lifting.