I did not have a good week. After traveling and running the half last weekend I was tired Monday and Tuesday...and then I let that mess up the rest of the week too. Friday night I had a headache that didn't go away until late last night
so that affected my running as well.Last week:
M: rest rest
T: 3 rest
W: rest rest
T: 4 rest
F: rest rest
S: 3 3.1. I forgot to stop my watch but I think it was about 11mpm and a high heart rate. That's way off what I would normally do, so I blame the headache
S: 10 3.0 Bagged the 10 because of my head, felt guilty and did 3 with Kona. Didn't take my watch or HRM because I was pissy after Saturday's run..but Sunday wasn't any betterTotal: 20 6.1
This week's plan:
S: 11Total: 21
This plan actually coordinates well with my work schedule, so I'm optimistic. Yesterday I thought I was coming down with something but today I feel better, so who knows.
As far as holiday plans, my family is so laid back I can pretty much do what I want. Usually when I go home I run all my favorite old trails, but I'm flying instead of driving this year so I won't have quite as much freedom. It'll probably be a lot of neighborhood running - HILLY neighborhood running.
(needs a bigger dick)
2007-12-10 9:49 AM
M- 45 Min @ 140 M- 45 min @ 138
T- 65 Min @ 160 T- Snow shoveling, push things back one day
W- 55 Min @ 145 W- 69:20 @ 160
Th- 65 Min @ 160 Th- 54 min @ 142
F- Off F- 65:29 @ 159
Sa- 55 Min @ 145 Sa- 49:42 w/out HR monitor. Felt OK with not wearing it and keeping my pace down
Su- 100 Min @ 150 Su- 123 min @ 152
I had 40.3 miles for the week, up from 35.3 the previous week. Very happy to hit 40.
M- 45 min @ 140
T- 65 min @ 160
W- 55 min @ 145
Th-65 min @ 160
Sa- 55 min @ 155
Su- 105 min @ 150
I think I am ready to add one day of speed work but need to find an indoor track to do so at this point.
Thanks for bringing this thread back again this week Mini.
How are you going to work around holiday travel? I was just worrying about this today. I have been adding miles for about 6 or 7 weeks now so I might use it as a down week. I have a friend coming in from Chicago for the Monday Night Football game (Bears v. Vikes) next Monday, then I go out of town that Friday through Sunday to the in-laws. I will just try to fit in some running where I can but not feel bad if I don't. The actual week of Christmas should be back to normal for me.
Last week 3 runs 29.66 miles
2 bike rides 16.13 miles
3 weight days
This week Mon: weights(chest, shoulders, arms)
Tue: 65 min running, abs
Wed: 40 min biking, back, abs, legs
Thu: weights(chest, shoulders, arms)
Fri: 40 min biking, back, abs
Sat: 70 min running, abs, legs
Sun: Rest Day
Not traveling far so shouldn't be an issue getting my workouts done. Though gym will be closed on christmas(obvious), so only weights for the 24th or 25th. Otherwise a rest day.
I'm not planning anything I'm just going to go out and run, anytime I plan anything it always fall through anyways so no more planning for me
Arms, Core and Stairs today
word of warning, doing hard core work and then doing stairs, tends to make pushing it to hard a little to easy, so I think I'm going to split those two things up
oh well what doesn't kill you will make you stronger
(Pea counting punk)
2007-12-10 11:33 AM
Last week I said I'd do what my body allowed and here is what I did:
M: 15.1 total @ 7:37 including 9.2 @ 7:07 pace with a HR of 155.
T: 12.1 @ 8:20, so slow for a HR of 131 on avg.
W: 9.9 @ 8:02, avg HR 140. 6.1 @ 8:39, 125avgHR
T: 15 total @ 7:31 including 8.4 @ 6:56 pace with a HR of 155 (getting better)
F: 9.9 @ 7:57, avg HR 134 6.5 @ 7:53, 127 avgHR (finally getting close to normal)
S: 16.9 @ 7:31, avg HR = 140
S: 8.7 slow with the club @ 8:03
100.2 miles for the week.
The plan for this week:
M: 3.4 miles in the AM, shakeout PM: 2400 test, 10-12 miles
T: 12 @ 140
W: 10 @ 145, 6 @ 135 or lower (strides)
T: 15 w/ 1 hour @ 155
F: 10 @ 140
S: 5 @ 135 or lower (strides)
S: 4.5 mile race, ~8 with the warm up and down
Even with the wicked weather we had here it didn't interfere with my running too much. Have to run a little slower on the ice, hurdle some snowbanks, deal with temps below zero but it wasn't bad.
M-6 miles. Can't do hills anymore because the sledders have taken over.
T-Used to be my rest day but now it will be my x-country ski night.
W-8 miles w/tempo run
Th-Downhill skiing night
Now that we've got snow I need to adjust my schedule to get skiing in too. I still want to hit around 40 miles/week.
Wow - XC skiing is really the opposite of rest! If we move to MI I really need to try that.
Do you use YakTrax or anything in the snow?
I go pretty easy when I'm out there, no hills just loops around the park. It's good for my arms. I didn't know MI was a possibility, that's where I'm from originally. Winter lasts a longtime here, skiing is a good alternative for me.
I haven't used YakTraks, that might be a good Christmas idea.
Right now MI looks like the strongest possibility
Let me know if you land there. I've only been to MSU so don't remember much about the town.
Hey Zeps have a stair case handy?
The one from my basement.
In addition to lack of hills we also have a lack of tall buildings.
hahahaha it's the opposite here, we have tons of hills and stairs
2007-12-10 1:38 PM
Last week's plan:
M: 7-9 easy (150)
T: 2 w/u, 5 X 1 mile @ 7:20 w/ 1 minute recovery, 2 w/d
W: 6 easy (150)
T: 2 w/u 6 X 800 @ 3:25 w/ 1:30 recovery
F: 6-8 easy
S: 12 long, 1st half @ 160, 2nd half @ 175
S: 6 easy (150)
Monday:9 miles, HR 150, 8:41 pace, 1:18:09
Felt good but the wind took my breath away!
Tuesday: off the plan because of miscommunication
2 mile w/u @ 150 HR
Hour @ 170 (ended up with 7.6 miles/7:53 pace)
2 mile w/d @ 150
= 11.6 miles
Wednesday:Easy 6.5 miles, HR 148, pace 8:35, 55:50
2 mile warm up
6 X 800 with 1:30 jog in between (3:23, 3:24, 3:24, 3:25, 3:24, 3:25)
2 mile warm down
=7.8 miles total
Friday:CRAPPO run. 6.5 miles, the whole time I wanted to stop
The plan was:
12 miles: 6 @ HR 160, 6 @ HR 175
Actual: 6 miles/HR160/8:08 pace/48:49
6 miles/HR175/7:51 pace/47:04
Total: 12 miles/HR167/8:00 pace/1:35:53
I am a little disappointed with the second half of the run. I was guessing that my avg pace for HR175 would be more like 7:40. But oh well. That wasn't the point of this run!
Sunday:Easy 6.8 miles, HR 147, 8:33 pace, 58:09
M: 7-9 easy (150)
T: 2 w/u, 2 X 20 minutes @ 7:20 w/ 3 minute recovery, 2 w/d
W: 6 easy (150)
T: 2 w/u 7 X 800 @ 3:25 w/ 1:30 recovery
F: 6-8 easy
S: 14 long @ 160
S: 6 easy (150)
2007-12-10 4:36 PM
let's see...oh yes, i ran.
2011-08-31 3:58 PM