Post your training W/E Aug 14 2005

Monday- Easy 5 because I'm recovering from hematuria lol.

Tuesday-7 easy

p.m. 5 easy by myself. Need some sleep tonight

Wednesday- Easy 11 in the evening in 80 mins. Felt really good because I started off slow. Did some strides.

Tuhrsday- Easy 5 in 37 mins a.m. Also did some calisthenics.

pm moderate 8 in 58 mins or so. Did a good ab workout and 200 push ups plus these back things.

Friday-5 miles real easy to get ready for 5k tomorrow.

Saturday-3 mile wu, 5k in 15:59, 3 mile cd. Can't believe I barely broke 16 like that lol. Thought I could've gone faster, but the heat and humidity was up there.

Sunday- Moderate 14 in 1:38:30 with the last mile in 6:35

mon-

am; 5.5 mi

pm;8 mi hard

tues-4mi easy

wed-off

thurs-off

fri-10mi decent

sat-off

sun-1hr easy.

Another pr stairmaster week. 25 hours and 20 minutes at 190 steps/minute.

M 6m 37:00

T 6m 38:13

W 6m 36:34

R 6m 35:04

F 6m 34:55

S 6m 35:47 w/ 4x400 75,72,71,70

S 7.25m 47:01

Sunday- 4PM 60:00 with some hills; 9:30 PM 45:00 easy

Monday- 5:30 PM 17 miles in 1:54, 1st half at 7:00/mile, second half at 6:25, closing 3 miles at 6:00

Tuesday- 7:30 AM 40 min easy w/ 6x150 strides, drills, 2 miles of it barefoot; 5:30 PM 10.5 miles hard very hilly and hot

Wednesday- 5:30 PM 90:00 hilly on grass/trails, exhausted

Thursday- 7:15 AM 11:44 easy, shins sore so I called it

Friday- 6:00 PM 1:40 very hilly, about 14-14.5 miles

Saturday- 11:30 AM 7 miles easy with 14:00 barefoot, 5 laps of sprint straights/jog curves

83 miles or so, also did about 10 minutes of "core" work every day, another solid summer base week, a little worried after Thursday but I think things are all better. Try to hit 90 next week spreading it out a little more.

Mon - 3mi tempo @ 16:40

Tues - 4 mi Trails

WEd - 3mi Trails

Thurs - off

Fri - 8 mi Trails

Sat - 3 X 1 mi hill repeats + 2mi

Sun - off

WHeeeeee a whole 23 miles this week. I hate summer.

Bump

Any advice for an old guy that has just rid himself of health / injury issues? Besides "stay healthy and don't get injured" ;-)

Sun- sleep until 10. large cup of coffe.

Mon- Light strides, run flight of stairs at work.

Tues- Still visualizing and minor stretching. great walk.

Wed- Took day off.

Thurs- 3 mile run through park

Fri- Easy day. big race tomorrow.

Sat- run the Dammit Run in 58:00 minutes.

CO-Runner wrote:

Post'em if you've got'em

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Mon - Off

Tue A.M. 21:00 easy 10 x 100m, 6:00 easy

P.M. 24:00 easy

Wed - off, 12 hrs @ work

Thur A.M. 30:00 easy

P.M. 30:00 easy

Fri P.M. 30:00 moderate, with a few faster accelerations

Sat P.M. 23:00 easy 10 x 100 - 150m on gravel path, 21:00 easy temps in the 50s, drizzle.

Sun A.M. ~1:00:00 hike

P.M. 45:00 moderate with 2 x 100m and 4 x ~175m striders

*******************************************************

50+ hours at work this week and we're in the middle of selling/buing a house. I should be able to ramp up relatively quickly once things settle down in Sept.

Why put the little comment at the bottom? If you ran like a p***y this week just own up to it. Don't make excuses!!!!!!!

I'm currently preparing for cross. This week was a solid(ish) week for me. I usually try to finish my runs with a combined last 2km of 6:50-7:10Mins (then a slower Km as a warm down) then some sprints on grass. All my running is on marked trails, this week I stayed off the hills. Weeks total was 70-75Miles.

Mon Apr8:

1:08 - 3:50-4:15/Km + 6X30m Sprint

Tue Apr9:

6X1000m(Track), 2:45Recovery (2:54,:57,:57,:58,:56,:52)

Wed Apr10:

Am: Weights/Core

Pm: 1:05 - 3:30-3.50/Km + 4X30m Sprint

Thu Apr11:

Am: 25mins + Stretch Session

Pm: 1:20 - 3:35-4:00/Km + 4X30m Sprint

Fri Apr12:

25mins + Stretch Session and Weights

Sat Apr13:

4X2km Loop (on trail), 2:45-3:00Recovery, 6:02-6:10

Sun Apr14:

1:40 - 3.45-4.15/Km

Pikkle-I would be interested to see how our weeks compare....post your training.

Stop it, or I'll start crying.

CO-Wimp wrote:

Why put the little comment at the bottom? If you ran like a p***y this week just own up to it. Don't make excuses!!!!!!!

Dark Donkey,

A few Q's:

Does your CC season start in Sept?

What else have you done as part of your base (ie:how many weeks have you been doing this type of training/milaege)?

Do you find doing track workouts helps your CC?

Do you find that those sprints do anything (Wouldn't it be better to do them when you are 'fresh' so you can really go 100%)?

M-25min jog + strides + 80sec hard + 8min jog

T-warmup + 1000m + 2x1500m + 1000m + cooldown

W-0

T-56min easy

F-38min easy

S-26min jog + 6x200m strides + 25min jog

S-47min tempo

Mon-30 min easy

Tu-6 mi easy and 6x100 strides

Wed-4 mi warm up, 4x1600, 4 mi warm down

Th-7 mi easy

Fri-6 mi easy

Sat-off

Sun-15 mi, alternating easy mile with mile at MP

last week was high of 44 kilometers(29mi), this week will be to probably a bit higher then usual(i just ran another 10 miler in less then an hour) and even harder then last week(intervall wise).Well here's how last week went

monday i had an interval session 4 x 4 minutes with 3 minutes walking.I went uphill at 12 km/hour and downhill at 20 - 22 km/hour on those repeats both where hard to the legs but on a different way.After this i went for an addittional 2 minutes hard.After that i did almost an hour of strength

tuesday i went for an easyer 6 km run(4mi) it was thresshold actually,but that doesnt feel hard compared to the day before.

wednesday i had my new polar with running sensor.I went for another 4 x 4 session totalling 28 minutes.The wearlink feels more comfortable then the traditional heart rate sensor.The speed wasnt exact with the treadmill yet.

thursday i did a calibration and now i feel it works quite good.Till the moment i think its quite accurate.A good way to test fitness now.I can check both pace and heart rate.you can do it anyway you like km/hour minutes a km or in miles.And you see total distance after it with average heart rate.The best thing of all is it cost me just as much as when i bought my old s210.And it does that and more.in the evening i wen for a correct run watch sayd 9.5 km(or 6 mi) i knew the run and my watch had it just right!

Friday i did some indoor cycling intervals with sprints on the end.After that i did some strengthening for an hour.

Saturday i ran ocne more just to test my bloody watch and was amazed nce more by its accurasy,someone on a bike accompanyd me.I ran 4.8 km the bike had 4.78 km.The distance can easily be explained by running not just behind the bike.

Sunday went on a 8 km run

that was my week

1. My season starts midway through september.

2. I have been doing a pretty comprehensive weight program for the past 3 or 4 months.

As I have been coming back from a severe injury for a long time I have considered my build-up to be progressively developing over the past 4 months (an unusually long base phase). The past 3 months I have gone from 45miles/week-75-80Miles/week. Most of the build up was simply longer steady pace running with strides. Now that XC is fast approaching I have incorporated 1 or 2 workouts a week. About a month ago I had some pretty solid tempos included most weeks.

3. No I don't find track workouts help much for crossy at all. If anything I find them somewhat detrimental-usually if I were to do a track workout without building into it I am left feeling sore and tight for days after (depending on the workout). Last week I simply did a session in my flats as my coach was there watching some other athletes compete.

4. At this point I can't directly tell if the sprints are affecting my speed. A while ago I read that a lot of top runners (especially some notable ones from east africa, such as Geb) do sprints after each run to recruit their fast twitch fibers. I think if anything it has helped me with form and stride length. I guess the idea behind doing the sprints at the end of the workout is that it simulates finishing fast at the end of a race.

monday 1h10

tuesday 1h05 and a swim

wednesday 1h25

thursday 1h10 and a swim

friday off

saturday 20min warmup 6mile tempo 20min warm down

sunday 1h48

Where has Cze gotten too?

Mon: 29miles/18.3mph, routine ride

Tue: 32m/18.2mph, hilly, pass deer watching from side of road

Wed: 29m/23.2mph, group ride

Thu: 20m mtn bike ride, felt average

Fri: 29m/18.0mph, not mentally into it

Sat: 44m/21.7mph, w/Mike Scannell, fine masters runner & strong on the bike

Sun: 25m/18.5mph, following final measurement of Detroit Marathon

Have been test-trotting 10 min at a time on injured hamstring. Things seem okay.