Women's Training and Recovery and All Purpose BS Thread - 12/27/10

Awesome! That is great News darkwave. Can't wait to see you get back after it with your running! You are going to come back real strong after all that pool running.

Here's mine.

Sunday- 11 miles

Monday-am- 7 miles and 6x100s

pm- 3 miles

tuesday- 2 mile warm up

4x400s w/ 1:15 rest in 73, 74, 74, 75

1:30 jog

5 minute tempo

2 minute jog

4x400s w/ 1:15 rest 75, 76, 74, 75

2 minute jog

5 minute tempo

2 minute jog

4x400s w/ 1:15 rest 74, 73, 73, 72

Wednesday- am 5 miles

pm- 3 miles

Thursday- am 6 miles and strides

pm- 5 miles and strides

Friday- 2 mile warm up

5 mile random fartlek

2 mile cooldown

pm- 1.5 mile warm up

Form drills, and plyometrics, strides

1.5 mile cooldown

Saturday- 7 miles easy

Darkwave:

Once again, sorry to intrude on the thread, but congrats on the good news. Good plan to ease back in. From experience, I'd continue to do some of your easy stuff in the water.

Have a great 2011.

I will continue my virtual fist pumping at your surprise news, Darkwave.

This week finally felt like the beginning of a real return to running for me after the August stress fracture debacle. I ran 6 days out of 7, all at easy pace. But I ran 37.4 miles including my longest run since July, 10 miles. That's up from an average of 12 mpw since I started back six weeks ago.

I'll also note that on some days my "recovery/dawdle" pace is about 30-40 seconds per mile faster than it was before I got injured. So maybe the time off and cross-training have been good for me.

Now the blizzard's here so I'll be stuck inside on the treadmill for the time being. But I'm happy just to be running somewhat normally again. As I'm still having issues with my adductor tendon, I won't do any fast running for the time being. Patience is the watchword for 2011.

Hope everyone is staying warm and cozy.

Thanks all (and thanks to radiostar for stopping by). The plan is definitely to come back very carefully, and I suspect that I'll be at at least 50% pool running through the summer (my coach is very big on subbing pool running for easy runs).

Nice week runnergirl -- I'd love to know more about the plyos that you do.

RLAG - I'm thrilled at your progress - hopefully I can match it.

My week was 86 “miles” pool running (per my conversion below) plus 3.5 hours on the arc-trainer.

Monday: In the morning, “13.5 miles” – 2 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 25 minutes at aerobic effort. In the evening, 30 minutes on the arc-trainer.

Tuesday: In the morning, “10 miles” – 1:40 hours easy pool-running, plus strength training. In the evening, another “5 miles” – 50 minutes easy pool-running.

Wednesday: In the morning, 30 minutes on the arc-trainer plus 1:45 hours easy pool running for “10.5 miles”. Pilates at night.

Thursday: “19 miles” - 2:45 hours pool running in the morning (started by alternating 10 minutes easy/5 minutes at aerobic pace, and then ended with 25 minutes at aerobic-tempo effort). At night, 45 minutes on the arc-trainer.

Friday: “12 miles” – 2 hours pool running plus a yoga class.

Saturday: “4 miles” – 40 minutes easy pool running, plus 1:45 hours on the arc-trainer at moderate effort, plus upper body weights. I skipped my scheduled tempo pool-run for this morning in favor of a long arc-trainer workout, to see how my foot/leg handled a lengthy weight-bearing workout.

Sunday: “12 miles” – 2 hours easy pool running.

how wonderful to open the browser to such good news from everyone! let's plan on a healthy 2011 for all of us, okay?

a good week for me with just shy of 65 miles in six days, most of them on trails, but with one killer and one mild workout to go along with a lovely 2:20 trail run, half in the dark.

tuesday's killer was 30x 200 at mile race pace on the indoor track, but with the twist of varying the rest between reps as follows: 60s, 45s, 30, 15, 30, 45, 60, 45, ... down and up and down etc.

i ran them at 42-44s (my goal was to run 44s, since the only legit mile i've ever run was last month in 5:51). the idea was that if you run two too-slow reps back to back, you quit, but i made it to the end (albeit wheezing).

the other workout was supposed to be on friday, but the track was closed for the holiday, so i incorporated it into a cold, breezy road run. the thought was to do just 3x 800 with full recovery, where the first 600 of each would be 43/44s, and the last 200 would be all out. i have no idea what pace i did on the road, but the effort seemed appropriate.

this week we're visiting the in-laws, so it will consist of two ten-hour days in the car, three road runs (one including another fartlek workout, and then hopefully a couple of lovely runs in the woods to ring in the new year (or maybe a new year's 5K if my husband is up for that kind of fun).

hope those of you in the deep snow are managing okay; it didn't make it in significant quantities as far west as the finger lakes.