[Runninlaw]

<p>Hi everyone!  I hope you are surviving these brutal temps - or at least getting perfect running weather if you are in the South!  Nice work on your 20K <strong>Hawk!</strong></p>
<p> </p>
<p><span style="text-decoration:underline;">January 2011 - 50K</span></p>
<p>gobi</p>
<p> </p>
<p><span style="text-decoration:underline;">February 2011 - 64K</span></p>
<p>gobi</p>
<p> </p>
<p><span style="text-decoration:underline;"><span style="text-decoration:underline;">February 27 -</span> Last Chance for Boston marathon</span></p>
<p>Mailbox Head</p>
<p> </p>
<p><span style="text-decoration:underline;">March 3, 2011 - Little Rock Marathon</span></p>
<p>Runnin-from-the-law: 3:45</p>
<p> </p>
<p><span style="text-decoration:underline;">March 9, 2011 - Canyonlands Half</span></p>
<p>nadra24</p>
<p> </p>
<p><span style="text-decoration:underline;">March 12 - the Tom King Half Marathon. </span></p>
<p>Jebba: sub 1:44:30.<span style="display:none;"> </span></p>
<p> </p>
<p><span style="text-decoration:underline;">March 2011 - 50K</span></p>
<p>floridaboiler</p>
<p> </p>
<p><span style="text-decoration:underline;">March 2011 - 100K?</span></p>
<p>gobi</p>
<p> </p>
<p><span style="text-decoration:underline;">April 3, 2011 - Cherry Blossom 10 miler</span></p>
<p>CMJHawk86:  sub-65</p>
<p> </p>
<p><span style="text-decoration:underline;">April 10, 2011 - St. Louis Marathon</span></p>
<p>SeaPig</p>
<p> </p>
<p><span style="text-decoration:underline;">April 18, 2011 - Boston</span></p>
<p>bhearn:  sub-3</p>
<p>loopy</p>
<p>jenruns</p>
<p>Ileneforward</p>
<p> </p>
<p><span style="text-decoration:underline;">May 1, 2011 - Eugene Marathon</span></p>
<p>Runninlaw:  3:25</p>
<p> </p>
<p><span style="text-decoration:underline;">May 1, 2011 - Broad Street Run 10 miler</span></p>
<p>CMJHawk86:  sub 65</p>
<p> </p>
<p><span style="text-decoration:underline;"><span style="text-decoration:underline;">May 1  </span> Flying Pig Marathon</span></p>
<p>Mailbox Head</p>
<p> </p>
<p><span style="text-decoration:underline;">May 21, 2011 - Ogden Marathon</span></p>
<p>nadra24</p>
<p> </p>
<p><span style="text-decoration:underline;">June 4</span><span style="text-decoration:underline;">   </span><span style="text-decoration:underline;">Another Dam 50k</span></p>
<p>Mailbox Head</p>
<p> </p>
<p><span style="text-decoration:underline;">June 8, 2011 - Grandma's</span></p>
<p>Runnin-from-the-law: 3:45</p>

 

[Runninlaw]

<p>This week was a cut-back week for me.  It will be the lightest mileage week for me now until my taper.  It was a good idea given that I finally bumped up my mileage last week.  The good news was that even though the mileage was less, I bumped up my paces a bit.  Unfortunately every mile was run on the treadmill since it was so darn frigid here.  However, the good news is that it made me pick up the pace a bit and I threw in a lot of goal marathon pace miles.  I don't normally do a lot of MP miles, so this is a bit of an experiment this time around.</p>
<p> </p>
<p>M: rest / arms & abs</p>
<p> </p>
<p>T:  8 easy (8:52); last mile at goal marathon pace / abs</p>
<p> </p>
<p>W: 5 progressive (8:24) - finished at sub-7 pace</p>
<p> </p>
<p>R:  5 easu (9:07) / abs</p>
<p> </p>
<p>F: 5 progressive (8:4) - last mile at GMP / arms & abs</p>
<p> </p>
<p>Sa:  8 progressive (8:37)</p>
<p> </p>
<p>Su:  13 with last 2 miles at GMP (8:45) / arms & abs</p>
<p> </p>
<p><strong>Total: 44</strong></p>
<p> </p>
<p>It is going to be another really cold week (at least in the early mornings), so I'll be on the TM much of this week.  I am really hoping for reasonable temps (above 0) for my long run this weekend as I have 17 on tap.</p>

 

[loopy]

<p>Hi all. Well, only 3 months until Boston, so figured I needed to start posting here and training a bit more seriously...</p>
<p> </p>
<p>Runninlaw good job on the treadmill week -- great you were able to throw in all those MP miles...</p>
<p> </p>
<p>I had a bit of a monotonous week: due to ice/snow most of the week, I did all but Monday's run on a flat, low-traffic loop near home that is 0.8 miles per lap. Then, this weekend was my DD's b-day party so had to skip the runs to get ready for the big party -- exhausting in its own way... so not exactly "rest" days...</p>
<p> </p>
<pre>
1/17 10mi 1:21:38 steep road
1/18 10mi 1:24:45 flat road
1/19 10mi 1:20:53 flat road
1/20 10mi 1:19:45 flat road
1/21 15mi 1:50:15 flat road
1/22 rest
1/23 rest
</pre>

 

[CMJHawk86]

<p>Nice miles for you both, RIL & Loopy, especially for cut-back weeks!</p>
<p> </p>
<p>My week was somewhat normal and I only made 35 miles. Of course that's partly because at 47 I have to cross-train a little more. Or so my doc says.</p>
<p> </p>
<p>Mon 1/17 - rest day, 2 mile walk @ lunchtime</p>
<p>Tue 1/18 - trail run, 6.6 miles</p>
<p>Wed 1/19 - intervals on TM, 6 x 1000m (6:40/mile pace), 6.35 miles total</p>
<p>Thu 1/20 - XT, 45 mins elliptical + 40 mins weight/core training</p>
<p>Fri 1/21 - easy TM run, 7.25 miles</p>
<p>Sat 1/22 - long trail run, 11.8 miles</p>
<p>Sun 1/23 - overnight trip to Philly, 3.5 mile recovery run</p>
<p> </p>
<p>It's cold here too, at least by our standards. Looking forward to spring!</p>

 

[bhearn]

<p>Scheduled recovery week for me as well.</p>
<p> </p>
<p>M: 4 recovery</p>
<p>Tu: 10 w/ strides</p>
<p>W: 13</p>
<p>Th: 6.1 recovery</p>
<p>F: 10.1 (super hilly trail)</p>
<p>Sa: 6.5 recovery</p>
<p>Su: 16</p>
<p> </p>
<p>Total: 65.7</p>
<p> </p>
<p>I'm beginning to get a bit worried about my Achilles. Mostly the left, but I can feel the right now as well. I was hoping to be able to take this plan up into the 80s, but I may have to scale it back into the 60s instead.</p>
<p> </p>
<p>I'm coming off of two weeks away from home, having to run first thing in the morning; perhaps that had something to do with it. I'm accustomed to running in the afternoon. Also slept 11 hours last night. Guess I needed it! And maybe now I can get some sleep, this cold or whatever it is will finally go away.</p>

 

[Runninlaw]

<p><strong>Bob</strong> - do you need new shoes?  Only time I ever had achilles problems were due to the wrong shoes (which I was burning through b/c they were wrong for my biomechanics).  I'm sure with as much experience you have you are in the right ones, but achilles issues aren't usually due to overuse (at least from what I have seen).  I hope it resolves soon.</p>

 

[jebba]

<p>Another not so hot week for me.  DD was down with strep for four days, and I fell out of love with my treadmill.  Only 28.2 miles, but I did get all my p90x workouts in.</p>

 

[bhearn]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Runninlaw</strong> <a href="/forum/thread/72312/spring-trainers-week-of-january-24-2011#post_1979202"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p><strong>Bob</strong> - do you need new shoes?  Only time I ever had achilles problems were due to the wrong shoes (which I was burning through b/c they were wrong for my biomechanics).  I'm sure with as much experience you have you are in the right ones, but achilles issues aren't usually due to overuse (at least from what I have seen).  I hope it resolves soon.</p>
</div>
</div>
<p> </p>
<p>Funny, I did just get new shoes (same model) middle of last week. It's possible I pushed the old ones too far. However, my calves/Achilles have always been my weak point, and it takes lots of stretching and extra attention to keep them from being perpetually tight. The only real injury I've had in 7 years of running was Achilles' tendonitis. That was way back in '06, but I do have to be careful. I was on the verge of that again this August, after two successive hill workouts at Big Sur, and had to take several days off (and go over a month with no marathons!).</p>
<p> </p>
<p>When I was training for Boston in '09, I had regular (every 1-2 weeks) sports massage. I think it's time I started that up again.</p>

 

[Mailbox Head]

<p>Runinlaw- could you add me to the list?  I'm currently signed up for:</p>
<p> </p>
<p><span style="text-decoration:underline;">February 27</span> Last Chance for Boston marathon</p>
<p><span style="text-decoration:underline;">May 1  </span> Flying Pig Marathon</p>
<p><span style="text-decoration:underline;">June 4</span><span style="text-decoration:underline;">  </span> Another Dam 50k</p>
<p> </p>
<p>As for my week-</p>
<p> </p>
<p>M- 4 easy</p>
<p>T- 6 easy</p>
<p>W- 12 easy</p>
<p>Th- 6 easy</p>
<p>F- 6 easy</p>
<p>Sa- 20 8:15 pace</p>
<p>Su- 6 easy</p>
<p> </p>
<p>Total 60 miles</p>
<p> </p>
<p>I initially said I'd take a precautionary step back this week, but then my legs felt so good Wednesday that I didn't want to stop running.  Granted I've been holding myself to painfully slow paces, but I've been having that happen a lot lately where the only reason I stop running is in response to time constraints- makes me feel like I'm doing something right.</p>
<p>The long run on Saturday consisted of 19- 1.05 mile loops, and it turned into an impromptu progression run.  One of those runs where for a while, you don't realize you're speeding up, then every time you try to pick up the pace you feel like you've got tons left in the tank.  Really validating because all my non-long runs have been no faster than 9:50-10:00 pace. </p>
<p> </p>
<p>Nice weeks out there everyone.</p>

 

[JenRuns]

<p>Nice training, everyone!</p>
<p> </p>
<p>Rough week for me, we had some hot and humid weather and I melt in the heat--it's takes me down and makes me sick to put in a hard effort when the dew point is over 70*.  I managed to be pretty dehydrated most of the week and actually got a bad calf cramp running my cool down after the less than stellar 5k and had a terrible migraine on Wednesday that really put a hurt on the next few days.</p>
<p> </p>
<p> </p>
<div class="post-body entry-content" style="width:500px;line-height:1.4;">Monday:  10 (8:12) easy<br>
Tuesday:  11 (7:00) steady<br>
Wednesday:  10 (7:40) tempo that almost killed me.  6:29, 6:26, 6:27, 6:28<br>
Thursday:  13 (8:19) easy<br>
Friday:  5 (8:35) recovery, plus strides<br>
Saturday: 5k (19:41 ugh), 4 warm up and cool down plus strides.  1st overall female, but crappy time, I totally dogged the race since it was hot and stupidly humid out.<br>
Sunday:  15 (7:34) long<br><br>
Total: 71 miles plus one massive migraine after the tempo in the heat.
<div style="clear:both;"> </div>
</div>
<div> </div>

 

[Runninlaw]

<p><strong>Jen</strong> - it is hard to imagine heat and humidity right now!  Hydrate, hydrate, hydrate!  It is ironic b/c with all the cold here the air is insanely dry and I feel like I have really had to pay attention to my fluid intake to ensure I won't get dehydrated as well.</p>
<p> </p>
<p><strong>Bob-</strong> that makes sense - hope the calf loosens up some.  I was having some problems with that in my R leg in December.  I got some compression socks and have been wearing them during my run.  Not sure if it really helped or not, but I am having less tightness.</p>
<p> </p>
<p><strong>Mailbox -</strong> I added your races - looks like a big spring for you!  What are your goals for the races?</p>
<p> </p>
<p>Nice work everyone - it is inspiring to see all these nice miles.</p>

 

[Mailbox Head]

<p>For LCFB- no time goal, just working on my long-term goal of hitting every marathon in Ohio that I can find.  I guess as an absolute minimum, I don't want a personal worst which would be 3:39ish, but that shouldn't be too tough.</p>
<p> </p>
<p>For the Flying Pig, I'll be pacing my little brother, so hopefully it'll be under 3:50, but that's really up to him.</p>
<p> </p>
<p>Another Dam is my target right now.  Last year I did it in 5:20, so my primary goal is to PR, but realistically, I'd like to be at least under 5 hours.</p>