Marathon Trainers - Week of July 5 & 12 - IT IS SUMMERTIME, BABY!!!

Hey ya'll marathoning peeps.  Another week in the books.  Hot sticky and ugly here.  Hope you all fared better.  Bob is climbing mountains in Japan, BigG is recovering from a big trail race, what's up with everyone else? 

BTW - Sorry for the formatting - not quite used to some of the changes....

June 5
Another Dam 50K

Mailbox Head: Finish strong and healthy /

June 12
R.U.T.S [Run Under The Stars]

Tim1: 50 miles (10 hour endurance run) /

Lake Merritt Half Day, Oakland, CA

bhearn: goal: not sure yet, but would like to run at least 100K. 65 or 70 miles would be better! It's a flat, 3.1M loop. Could be warm, though /

June 19
Grandma's

Trent: TBD

June 20
Mohican 50 Miler

Sportigirl: sub-10 hour /

July 4
Foot Traffic Flat marathon (Portland, OR)

bhearn: 3:15

July 25
San Francisco Marathon

bhearn: 3:20

September 18
USAF Marathon (Dayton, OH )

Tim: 3:10

October 3
Twin Cities

BigGahoona: sub-4:37 (PR)

October 10
Chicago

Runninlaw: 3:25

zrun: 3:20

Mohawk Hudson River Marathon

JenSparks: TBA

November 6
Indianapolis Monumental Marathon

swallen1: 3:45

November 7
New York

Hawk: TBA

RunningINnyc: TBA

November 13
Chicamauga

Jebba: sub-3:45

Another solid week for me, with two good workouts.  If I weren't a little afraid of karma, I'd say I'm back in pre-stress-fracture shape.

M - 4 miles, plus 500 swim

T - Rest

W - 5 miles, Yasso 800's at 3:20-3:30 (93 degrees, btw!)

Th - 4.5 easy

F - Bike 16 miles

Sat - 10.5 slow

Sun - 4 @ Half-marathon pace (7:45, neg split)

Total - 28 (right on schedule!)

Hope you all had good weeks!

Steve

37.6 miles of easy running last week.  This week starts official training.  Here we go!

Lots of steamy miles this week with a couple of impromptu doubles padding the totals.  Whatever it takes :)

M - 6.2 Easy

T - 9.6 including 3 x (800m-600m-600m) @ 5K effort, 90 seconds recovery, 5 minutes between sets.  Pace pretty consistent averaging about 1:39 per lap.  

W - AM:  8 Easy, PM: 6.7 - went to track workout (was going to do it with son but he bagged it).   Wound up doing 6 400s with the group, starting out fairly easy, felt good and surprised myself by building to 1:27, 1:26 for the last two.

Th - 10.4 Easy

F - 4.9 Very Easy

S - 9.4 with 4 MP miles which averaged about 7:30 but were likely a little harder than MP

S - AM: 16.5 easy with group - actually they built up to 7:30ish pace the last couple miles which was definitely not so easy.  PM:   3.1 at track with kids, didn't let him get out of it this time.   Jogged a 5k at 9min/mi pace with older son, while 8-year old brother joined us for laps 1, 4, 7, 10 and 12.

Total - 74.7 Miles

It was a good week and I am starting to see progress.  Also went to a local park that does cross country kids races Tuesday nights, so we will do again that this week.  Then it is off to Buffalo at the end of the week with a 4 mile race Friday.   Hope everyone is having a great summer!

Happy Monday and big cooling vibes to everyone!  I'm sweating through the miles like you all and trying to catch those conditions that offer a bit of respite when I can.   After this week I'm cussing out my lacking ability to plan better and get to yoga - my body isn't a big fan of me right now and I need to change that.   Yoga tonight FOR SURE!  

Next Saturday will be my first race in awhile, a 4 miler through CP.  It'll be a steamy one for sure but I'd still like to put my best foot forward.

M - rest

T - 8 ez mi w/4x strides

W - 7 ez mi

T - 10 mi w/7 x 90 sec hill sprints

F - 12.55 ez mi

S - 6 ez mi

S - 16 mi

Total = 59.55 mi

Last week was a paltry 22.2 miles. 

Tues 3

Wed 4.2

Thu 5

Sun 10 mile LR

I need to get with the program.  My goal was to run every run as it's scheduled this week: 

Monday 3

Tuesday 8

Wed 4

Thu 5xhill

Fri Rest

Sat 8m pace

Sun 16

But after looking at that schedule - it might be too much for my stupid gimpy tendon which was twingey on yesterday's 10 miler. bah.  Aging is for the birds.

BigG - down with gimpy tendons!  I hope this week ends up a lot better.

zrun and Maria - that is some super solid mileage - nice going!

swallen - Yay!  I am glad to hear you are feeling so strong!

jebba - good luck on starting your training.  Looks like you have a solid base and are ready to go!!

I only had about 28 miles last week.  Darn tummy issues completely prevented me from running long.  I am a little concerned because it has been 2 weeks in a row sans long run, but I am trying to have confidence in my mile training (which dictated long runs max at 80 minutes anyway).  Plus, I have 11 weeks post-miler to crank on the miles.

The good news is that I had 2 solid speed workouts.

On Tuesday, we were doing 400s at mile pace.  I was at or just below that pace for all of them.  It was hot and hard, but I was able to hit the paces.

Saturday I did 600s and wasn't as good at hitting the mile pace, but I am hoping that is because (1) it was insanely hot; and (2) I had serious tummy issues going on.  We'll see.  Less than 2 weeks to go to my mile race.

I've got Big Gahoona beat in the paltry category - only 18 last week for me. Well, only 18 running. I did cycle about 40 or so last week. I've got a sweet new (actually used) road bike, an old Litespeed and after getting some work done on it at the shop and getting it back, I've been getting used to my good-as-new toy.

I haven't officially started marathon training yet (2 weeks to go) so I can still run more or less whatever I feel like, or cross-train (primarily cycle) if I prefer. I've got another 5k this Friday night, my 7th of the season. Still looking for that breakout sub-19 race. Seems like I'm on a plateau right now.

Nice work by all who are back in formal training...and Mindi you'll be ready for that mile race. I've got one coming up too, 7/28, club championship mile and 3000m track races actually.

Quote:

Originally Posted by CMJHawk86 

I've got Big Gahoona beat in the paltry category - only 18 last week for me. Well, only 18 running. I did cycle about 40 or so last week. I've got a sweet new (actually used) road bike, an old Litespeed and after getting some work done on it at the shop and getting it back, I've been getting used to my good-as-new toy.

 

I haven't officially started marathon training yet (2 weeks to go) so I can still run more or less whatever I feel like, or cross-train (primarily cycle) if I prefer. I've got another 5k this Friday night, my 7th of the season. Still looking for that breakout sub-19 race. Seems like I'm on a plateau right now.

 

Nice work by all who are back in formal training...and Mindi you'll be ready for that mile race. I've got one coming up too, 7/28, club championship mile and 3000m track races actually.

Have fun on your new toy!

And thanks re my race.  My track workout last night went really well so I am starting to feel hopeful.  Hopefully it won't be as insanely hot and humid on race day as it has been lately.
 

M - 5.3 Miles Easy @ 8:44

T -  Rest

W- 6.3 Miles Easy @ 9:06

Th - 6.4 @ 7:33 in 92 degree heat..Ugh, followed by 16.1 on bike @ 16 MPH.

F - Rest

S - Steamy group road/trail run in 90% humidity, 10.1 miles @ 8:02

Su - 11.2 Miles @ 7:33 pace up and down the paved river trailway.

Totals 39.25 Run & 16.1 Bike

Still no Fall marathon on the calendar yet, just enjoying not really being on a schedule still, but trying to keep a 40-ish mile base, but soon I'll commit to something...

Damn this weather is not pleasant to work out in! 

Monday Slacker

Tuesday Slacker

Wednesday 8

Thursday 4.3

Friday Rest

Saturday 16 LR

Sunday 8 @MP

Total 36.3 miles

Better, but not great. I still missed 2 days of running. Goal this week is to run every day as scheduled.  Easy 3 after work tonight.

Hey everyone!  Was busy at work and did not get a chance to start a new thread for last week yet.  But I see Johnny and BigG already posted their weeks - so let's continue on this thread for last week too, so we aren't too disjointed.  Sorry for any confusion.  Any of you moderators - feel free to revise the thread title.  :)

My week was light again.  And I was very queasy with an icky stomach most of the week.  Fortunately by Friday it was MUCH better.  I was very swamped at work, so deadlines and lots of hours replaced running.  I did get in 4 runs for 32 miles.  2 runs included nice quality speedwork, one was an easy 8.5 miler, one was a 12 mile death march in the excruciating heat.

Capital Mile is Sunday!!  I am not sure if I am ready or not.  But I am excited.

Hope you are all handling the heat ok.  The heat finally broke here and of course today is a rest day. 

Y'all's "slacker" weeks make my good weeks look bad. Runninlaw: You're ready.

Officially week 4 of marathon training, and I'm right on schedule, but ahead of pace.  Yay!

M - Rest (core work, weights)

T - 6 miles, w/ 2 x 1 @ 6:50 - 7:00

W - 4 miles easy

Th - Bike 16 miles

F - 3.5 miles easy

S - 12 (9 trails am, 3 pm)

Sun - 5.5 (4.3 @ mp 8:00)

Total - 31 miles (plus 16 bike)

Steve

argh, I already blew my goal of running every run this week as scheduled.  Bad house drama last night interfered with my wee 3 mile run and I wasn't able to get up for 8 this a.m.  SO, revised schedule is to run tomorrow's 4 today at lunch, today's 8 tomorrow morning and yesterday's 3 miler on Friday which would normally be a rest day.  Got all that? 

Actually, I was just very late posting last week's July 5 totals RL, but I'll post the Jul 11th now too, as it looks like this is the thread for both weeks:

M - Rest

T - Rest

W - 34.3 miles very hilly bike ride 

Th - 11.15 mile late day run in hellish heat @ 7:58

F - 6.4 miles progression run (9:45 -> 7:21) on another sweltering mid afternoon

S - 12.05 mile easy run @ 8:38 plus 55.4 mile bike with some monster hills, several breaks, and one bike change.  Started at 6AM and didn't end til nearly 1PM.  What a day...almost a HIM minus the swim

Su - 10.5 miles easy run @ 8:27 on the Paved Genesee river trailway

Totals 40.1 Run & 89.7 Bike

Wow - nice bike miles, Johnny!

BigG - uh oh.  I hope things calm down some and you get those runs in.

I have been unsuccessfully suffling this week too.  I wanted to get 5-6 in this am, but my stomach was not cooperating with that plan. :(

Johnny B, you're blowing me away on the bike miles. I better get to work.

I had a good week of training last week, but a dud race. Another 5k, and I just kinda fell on my face (figuratively, not literally). I ran 20:49, a horribly sub-par time and PW for the year, in 90F + humid evening temps. Amazingly I managed to finish 7th overall and win my AG, though. Maybe the conditions put a hurt on everyone?

28 miles cycling on Saturday. Then I played almost the full match in soccer on Sunday in 95F heat.

The abbreviated summer racing season winds up for me over the next two weeks or so. Next Wednesday is the club mile and 3000m track championship meet, then the following Tuesday is the club 5k championship race. After that it's all about the long journey to the Big Apple, 11/7.

I'll start reporting my daily totals soon. Right now I'm still trying to keep it in laid-back summer mode.

Mindi - 5:45. You can do it.

Ugh!  This weather has had me down on the mat a few times in the past two weeks, but like Rocky, I keep getting back up, sometimes at the standing 8 count. 

And, like Runninlaw, as the weather gets worse, it seems to effect my stomach.  Yuck!

Anyway, here's how it looks:

m - rest

t - 5.2 easy

w - 8 tempo in the AM; 8 slog fest in the PM

t - 4.4 ez

f - 4.1 miles intervals w/ 2 x 1 mile @ 6:55 pace

s - 15 long hot and sweaty

s - 13 hilly miles on the bike

Total:  44.7 miles running; 13 on the bike

m - thurs:  rest (travel for work and felt sick)

f - 6.1 intervals w/ 4 x 1 mile @ 6:45 or quicker

s - 7 ez

s - 2.5 ez

total:  15.6 miles 

I'm back in the groove now, but the weather is still Blech!!

Yo yo yo... late check-in for me.   Last week was meh / OK.  I tweaked my hammy and aggravated my piriformis running mile repeats on Tuesday and forced another unplanned rest day + me being more cautious when doing hill sprints.   And my 4 mile race on Saturday was a wash -- I HATE the heat and just don't operate optimally in it despite being fairly well acclimated by now.  Oh well, will keep trying to inch forward.

I do have some positive news to add though - got back to the yoga studio last week, twice, and can feel the difference already!  It's amazing to me that I don't make time for such a wonderful 90 minutes - my body and I are def. on better terms now.

Mindi - Good luck on Sunday!!!!

Swallen – Nice work, keep it up!

Big G – Hang in there, you’re a determined one!  Plus you have all that great fuel C is cooking up for you on a regular basis, right?  J

Johnny – You always spend a lot of time on the bike?   Or is this part of less running/more other stuff?

Hawk – Summer conditions put the hurt on most attempts to race, shake it off.  My race was also a suckfest!

Tim - my sweat brother, stay tough!

M - 90 mins yoga

T - 6.75 miles including 3 x 1 mile

W - 90 mins yoga

T - 7 ez miles a.m. / 4.2 miles p.m. w/5 x 90 secs hill sprints

F - 10.65 ez miles

S - 8.4 miles including 4 mile CP race

S - 16 mile

Total = 53 miles

New Schedule Revision!  Free 20 minute run at the Running Room tomorrow night with a free hat!  I'm gonna run the three miles there, run a couple miles there, get my free hat and then run the three miles back home.  whee!  FREE!

RNYC, just trying to get in more bike miles because my XT over the last 3 years has essentially been non-existent and I am hoping that incorporating my much loved but often ignored road bike will get me to enjoy running a bit more and provide a nice diversion. 

Hawk, I wasn't planning to get quite so many miles on the bike last week.  Four of us from the Sat morning group had planned to do 50 miles after the regular group run.  Only one of us (yours truly) ran 12+ miles beforehand.  The other three were between 6 and 8.  So I was already at a disadvantage, and then opted for my much heavier hybrid for the first half due to better gearing options on some wicked climbs.   I ended up switching to the road bike for the last half and had my fastest miles of the day miles 44 - 51. We unintentionally lost half the group about 35 miles in and it was just two of us.  We got to a point where we would come up short of the 50 or tack a few more on.  Well my buddy knew that part of town better than me, but when we came to another point that would have put us back much closer to the planned 50 and he kept going in the opposite direction, I was ready to go postal.  It was now almost noon and we were out in the land of beating sun with no shade.  Part of the reason we moved so fast at the end was just pure desire to get the hell back to the rally point and off the bikes.   Anyway, we ended up with closer to 56 and I was about as happy as I've ever been to be done with a bike ride.

Tim - nice job.  This heat blows!  And Hawk and RNYC, my race times mostly suck too.  I hate summer racing and they've all been scorchers this year.  I pine for the cool days of Autumn. 

Hey, late report from me as we just got back from our road trip to Buffalo and Cleveland.   Same story here, with a bad race and struggling in the heat.   Maybe I should get a bike :)  I am trying to forget about time and just put the miles in and trust that it will pay off come fall.

Good luck for the mile race runninlaw! Nice AG win CMJHawk (even if the time was subpar)!   Good vibes for your hammies runninginNYC and keep up the yoga!  And cooling and healthy vibes to all!   Here is my week in review.  

M - 6 Easy

T - AM: 9.7 including 2 x (4 x 800m @ 10K effort, 90 seconds recovery), 5 minutes between sets.  Averaged 3:22-3:23 and the last was 3:18.  PM:  2.4 warming up with the kids at a fun kids XC race I found in a local park.  DS was one of the older kids and finished 5th in a .75 mile course, it was cool to see him in a competitive race.

W - 7.75 Easy

Th - 8.15 Easy

F - 6.5 including 4 mile race - hot and a minute slower than last 4 mile race - bleh

S - 9 Easy

S - 18.75 on a trail around the University of Buffalo campus (with miles 9-12 at MP around 7:50).   I had planned out a 21 miler with passing a water fountain at miles 2, 12 and 19 but the water fountain was barely a dribble, and by mile 16 I was toast in the sun.  I walk/ran for a while and took a fortunate wrong turn that took me onto the campus where I found a building with a nice water fountain, drank up, and managed my way back to the hotel.

Total:  68.3

Hi all, just a quick checkin... I'm back from Japan. Boy, is it hard to get your runs in when it's so hot and humid (not to mention my time being filled with scheduled activities). The longest I managed was 7 miles, which is three laps around Osaka Castle (plus there and back).

Mt. Fuji was great, but the 6,000-ft descent on continuous steep gravel really trashed my quads. Finally, I'm about recovered, and got in a nice 8.5 yesterday. But that's it... that's my longest run between the Foot Traffic Flat Marathon, July 4th, and the San Francisco Marathon, this weekend. Not what I had in mind! Oh well. This isn't a goal race.

Ah... no more [img] tags, I see; like runningahead.com, we've moved to HTML. Huh. The last vestiges of the old coolrunning are fading away.

EDIT: I just read this. Better change my goal from 3:20 to 3:25.

Just popping in to say hi!    Looks like things are going well for everyone despite the heat. 

I fixed the thread title Runninlaw! 

Great photo Bob!  Have fun this weekend. 

You know, I just noticed that you have TCM listed on October 23, it's actually on October 3.