Hey all - kicking off the thread for this week I've got to run out the door to a friend's baby shower, but I'll update with my training this evening. In the meantime, looking forward to hearing from y'all.
Hey all - kicking off the thread for this week I've got to run out the door to a friend's baby shower, but I'll update with my training this evening. In the meantime, looking forward to hearing from y'all.
Bumping this one up.
Anyways, this week was 64 miles running, plus 3:00 on the bike and an hour of pool-running. As the next step to figuring out my breathing problems (as well as other digestive issues), I had a doctor send a camera into my stomach this week � he did find some inflammation, and took some biopsies � the next step is waiting to see what those reveal. The foot is still not 100% -- the pain is minimal, but I�m just not getting a lot of �spring� from that foot. But it continues to improve, so that�s good.
My week broke down like this.
Monday: In the morning, 9 miles at very easy pace outside on dust trail (9:16), followed by upper body strength work. In the evening, 6 miles at very easy pace outside (8:56 pace)
Tuesday: In the morning, 90 minutes on the bike at easy effort. In the evening, an hour of pool running.
Wednesday: In the morning, 10.5 miles on the treadmill, including a baby tempo workout of 2 intervals of 1.5 miles at 6:48 pace; with a half mile easy jog between (my plans for a tempo workout were foiled by the gym�s broken AC). In the evening, 4.5 miles very easy outside (8:46 pace) plus a yoga class.
Thursday: No training: Medical procedure in the morning; video games and sleeping in the afternoon.
Friday: In the morning, 12.5 miles on the treadmill, including a tempo workout of 3x1.75 miles at 6:48 pace, with quarter mile jogging recovery. Sadly, this was challenging enough to establish that I have lost fitness. In the afternoon, a yoga class and 3 miles very easy outside (8:46 pace)
Saturday: 90 minutes on the bike at easy effort, plus upper body strengthwork.
Sunday: 14 miles on the treadmill, including 15 intervals of 400m on/ 400m off, with the �on� at 5K pace (6:18), and the off at very easy pace (9:13). Not a true speed workout, just re-educating the legs to faster running, hence the extended recoveries. Followed with leg strength work, and then 4 miles very easy outside for heat acclimation (9:06 pace).
Looking forward to hearing from the rest of you :)
awesome job darkwave! you sure are a milage beast(:
if you dont mind, what are your PR's? &how do you bold it?
the week for me...
monday: 4 miles at4 miles at 7:36 pace! first run back in about a week!
tuesday: 4 miles at 6:36 pace
wednesday: 5 miles at 6:40 pace
thursday: 4 miles at 6:28 pace! (only reason this was SO fast was because i got caught at .25 miles in a horrible thunderstorm! of course it ended 10 minutes after i got back) &flashlight tag w. boyfriend(;
friday: 4 miles on track with friend, well she didnt run with me but im convincing her to do XC! time was 26:13!
saturday: 4 miles easy in 29:25 (my true "easy" pace, since im not doing any workouts, im just going an a comfortable pace that my body is telling me too)
sunday: 8 miles on dreadmill(bc its 107degrees) in 55:53.
progression run because i felt great! last 1/2 mile was under 3:00 and first half was like 3:50(;
lets hear it ladiesss!
Sunday- 13 mile long run (6:46 pace)
Monday- Am-5miles pm-5miles
Tuesday- 2mile warm up 16by 1:15Hard 1:00Easy 2mile cooldown.
Wednesday-am-3miles pm-5miles plus drills
Thursday-Am- 7.5 miles plus drills pm-5miles
Friday- 10 min warm up 4mile tempo (23:40) 2.5 mile cooldown.
Saturday- 6miles
SUnday- 9 miles at 6:50 pace 2miles @ 6:15-20 pace. Picked it up the last 300 around 5:00 pace. *Felt pretty good.
Monday- am- 4miles pm- 6 miles
darkwave, it's great to see you ramping back up and throwing in some speed, too. sweet07 and runner girl, nice fast work by both of you.
guess i'm a little late this week, but it's due to a long-weekend trip to los angeles to attend to some family business. i managed just short of 70 miles in six days, even with the travel (i just got up early and was back before the rest of the gang had arisen). i followed last sunday's trail race win (which i reported on last week) with a three-hour easy trail run the following day and a long-hill rep session on friday. my saturday run included a few gently downhill miles on a very cambered dirt road, and then my hip began hurting during sunday's run. i'm hoping it settles out in a day or two, or i'll be forced to DNS this coming saturday's 33-mile trail race, which would bum me out. i'll see what magic my ART/chiro guy can do for me this afternoon.
Nice job, y'all. I was traveling this week too (funny how it interferes with important stuff like the internetz).
Good luck with Saturday's race, NLS -- I hope you're able to run it.
As for the question about mileage -- I tend to run best off of high mileage with most of it at a slow pace, so I run a lot more than most. My PRs are a bit slower than others in this thread :) 19:45 for the 5K, 40:53 for the 10K, 68:02 for the 10 mile, and 1:32:17 for the half.
As for bolding, you use HTML tags. like this: bolded text, but substitute for ]. Make sense?
Whoops -- and fail. Let's just send you here: http://www.ironspider.ca/format_text/fontstyles.htm
wow great job runner girl.
and ok this is my try at bold!
i hope it worked.
so far for this week if you all are curious
monday: 5 miles easy. around 7:10-7:15 pace
tuesday: 2 miels easy at 7:05 pace 2 miles of :30 sec stride :30 sec. easy did at 6:35 pace, eassy. then 2 mile cool
wednesday: OFF :(
thursday: 7 miles at 6:39 pace on a nice trail with some slight hills
I NEED TO START RUNNING FAST. ITS KILLING ME
and thanks darkwave for help with the bold,&THOSE ARE NOT SLOW TIMES
if this doesnt work(bold), then kill me(:
keeep it up ladies
Tuesday I did a really fast sprint fartleck to mix things up. 5(50sec hard 35 sec hard 15 sec hard) With equal rest. It teaches your body how to accelerate. That was my only speed workout of the week. I am running a four mile road race tommorow. Are any of yall doing a road race?
Sweet07- How old are you? Are you in highschool or college?
Nice work on your training!
no road race for me, but i will indeed run the 33-miler tomorrow before working the finish line for the remainder of the day for the slower 33-milers and the 50-mile runners. all should be okay with my back/hip, provided i don't catch my right toes and trip on any of the multitude of roots and ruts that constitute the trail. i see my hands-on physical therapist again today and already know that a little bit of drugs will keep the pain at bay. (i awoke with a migraine, and the excedrin that helps to ameliorate it also eases my running-related pains.)
good luck with the four miler, runner girl, and wishing the rest of you a nice weekend -- it'll be heating up again here in the northeast, but race conditions should still be okay through midday saturday.
Glad to hear everyone's running! I had my first race since April tonight, a somewhat hilly 5k where i managed to run 19:41 (under 20 was my goal, so I'm pleased). Shows I am somehow in halfway decent shape despite starting to run again only 5 weeks ago. This will also be a fairly high mileage week for me, at just over 50. So things are looking good! Happy 4th, everyone!