Post Your Training W/E April 18, 2004

CO-Runner wrote:

Sun - 1:30:00 (ugly) wind gusts up to 40 MPH

Make that 50+ MPH

Mon: 37min run

Tues: 37min run

24miles/17.6mph, windy!

Wed: 49min run, trails

Thur: 39min run

61min mtn bike, good effort, not stressed, first outing on year

Fri: 49min run, trails

Sat: 32min run (legs feel trashed)

Sun: 47min run, trails

Should get new road bike next week...bought new road shoes and pedals this week. Weekend very full w/activities...skip biking.

Mon - Off

Tue - 7 miles - 59:22

Wed - Off

Thu - 30 Minutes (maybe 3 1/2 miles)

Fri - Off

Sat - Off

Sun - 2 M/warmup - 10K 41:49 (that freakin 50mph wind...ugh)

Sheik Mako Dugu thanks for the input! You Rock!

Sunday ? 14 + mi run (14/14)

Monday ? 14 + mi run (14/28) ran very easy 7:30 pace

Tuesday ? 10 mi run tm: 31:20/28:40 gradual pace increase (10/38)

Wednesday ? 14 + (1:37) (14/52)

Thursday ? 14 + again ? (1:38) (14/66)

Friday ? 5 mi run 29:00 ? (5/71)

Saturday ? 14 mi run 1:38 (14/85)

85 miles this week

what happened to my post?

seems inconsiderate

Mon 20mins split 5easy/10hard/5easy

Tue 'fun?? session' with 400m boys

500m flat out @ 65.1 secs [10 mins]

300m @ 39.2 [2mins] 200m @ 24.8

200m @ 24.0 [100mwalk] 3x100m [100mwalk]

300m relaxed through to 150 then kick @ 39.1

awesome final 150m, great race with one of the other

guys.

Weds 30mins easy - hamstrings hurting

Thu 40mins fartlek - efforts at 1500m-3k pace

Fri rest

Sat 3 x 2x500m @ 1.24 [30secs] - [2mins between sets]

6mins rest

2 x 300,200,300 @ 2.03 + 2.00 [30sec between reps] - [6mins between sets]

Sun 50 mins easy offraod

4/11 54 minute LD run at 6:37 pace

4/12 21 minute tempo run at 5:06 pace

4/13 (.35 at 4:34(5k pace)/.35 at 4:22(2 mile pace))4 sets, 2 minute rest between each set

4/14 32 minute recovery

4/15 1 mile at 4:31, nothing in legs, today off

4/16 warmup 2xmile in 4:33, 10 minute rest, 5x1000m in 2:49(4:32 pace), 75 second rest in between

4/17 28 minute recovery

Estimated weekly mileage- 33 miles

NJ1500m wrote:

4/11 54 minute LD run at 6:37 pace

4/12 21 minute tempo run at 5:06 pace

4/13 (.35 at 4:34(5k pace)/.35 at 4:22(2 mile pace))4 sets, 2 minute rest between each set

4/14 32 minute recovery

4/15 1 mile at 4:31, nothing in legs, today off

4/16 warmup 2xmile in 4:33, 10 minute rest, 5x1000m in 2:49(4:32 pace), 75 second rest in between

4/17 28 minute recovery

Estimated weekly mileage- 33 miles

Your training seems pretty low mileage, high intensity? How does this work for you? it sounds interesting

beckelay wrote:

what happened to my post?

There was another one that was yanked, "they" chopped too much?

I was pool running for 45 a day but I got evicted from the pool by the members after only three months; stupid asses.

Oh well, back to the drawing board.

I love being injured!!!!!

It works pretty well, I just can't handle much mileage with the workouts, so one has to be sacrificed, but I will be upping mileage into the 45-50 range within the next 2 weeks. Here is an interesting article on peak performance online that you can look over for some more info,

http://www.pponline.co.uk/encyc/0100.htm

I always found that I benefited from endurance through specific workouts rather than mileage.

sun-55 minutes timed run, around 9 miles

mon-6

tue-7

wed-6 with strides-3x100

thurs-6

fri-8 with strides-8x100

sat-off

sun-6, then 1xmile flat out, then 5x100 strides and form drills

this is for my base building phase, i'm still building up the mileage

bump

Mon 12th- 10 miles total. 10k time trail, went out too easy but managed a 34:12. Last year I ran a 31:31. Mono Sucks.

Tue- AM- 6

PM- 9 mile Steady state run easy.

Wed- 12 miles hard.

Thu- 9 mile recovery run

Fri- AM- 6

PM- 9 Mile steady state

Sat- 9 mile tempo with miles of 7:21, 6:16, 6:13, 5:36, 5:32, 5:32, 6:34, 6:25, and 5:22. tough but felt good.

70 total, this is a down week for me.

MON-am: 4 miles

pm: 10.5 miles~ 800, 2x600, 6x400, 6x200

TUE-am:6.5 miles

pm: 6 miles

WED-am: 4 miles

pm: 10.5 miles~ 800, 8x400, 4x200

THU-am: 5 miles

pm: 5.5 miles

FRI-am: --

pm: 5 miles

SAT-am: 13 miles~10k race

pm: 10 miles~5k race

SUN-am: 20.5 miles

pm: ---

TOTAL: 100.5 miles

Mon 4xmile with 4 min, 8 min, then 4 min recovery (4:40/mile)

Tues 7 miles (46:30)

Wed 2 sets of 400,30s rest, 800, 1 min rest, 400 with 6 min. between sets

Times: 64, 2:07, 63 second set: 65, 208, 62

Thurs 7 miles (46:45)

Fri 2 mi warm up; 8x200 in 29 with 10 sec rest; 3 mile cool down

Sat 8.5 miles

Sun 12 miles

Only a high schooler though.

I ran 3 days easy for 30 min, and seeing a chiropractor. I have partially displaced #5 disc in my lumbar which makes running tough. Lifting weights the other days.

I have no access to a pool or other machines.

Mo: 10,2km (47:00) last km hard

Tu: 20:00 Aquajogging (HR 122)

We: 14,2km (61:15) last 3,5km hard, strides (4x100m)

Th: am: 4km wu, Kusmin-Test (778m), 2,5km cd

pm: 45:30 Aquajogging (HR 115)

Fr: off

Sa: 3km wu, 1km-2km-3km-2km-1km with 90''-2'30''-3'30''-2'30'' jog rest (3:25/7:15/10:55/7:06/3:21), 4km cd

Su: 26km (2:04:30)

Mon AM: Abs & 11x700m at 1500m effort, rest 1min

Plyos (15mins WU, 15mins CD)

PM: 45 mins

Tues: AM: Abs & travel

PM: 60mins, 5xstrides & Wts (15mins CD)

Wed: AM: Abs & 16x250m @ 800m effort, rest 20 secs

Plyos (15mins WU, 15mins CD)

Thurs: AM: Abs & 2x15mins, rest 5 mins & 5xstrides

(15mins WU & 15mins CD)

PM: 45mins, wts, 15mins CD

Fri: AM: Abs & 60mins & 5xstrides

Sat: AM: Abs & 7x600m @ 3k effort, jog 200m

(20mins WU, 15mins CD)

PM: 14miles at 6:10 pace

Sun: REST/Watch London

Tough week, legs feeling trashed by Sat morning and got ass kicked by Waz! About 145km total.