Weekly Training Rundown Feb 6-Feb 12

by Denny Mayo on Feb 13, 2012 6:00 AM PST in Training

Let's hear everyone's training for last week in the comments. Here's what the SN editors ran.

Mayo: 25 total. After last week's disappointing weekend I got back on track this week.

Tuesday: 3 miles (8:24 pace). Had to hold myself back a bit given the level of angst I built up after missing last weekend's runs.
Wednesday: 6 miles (8:51 pace). This was a pretty good 6 miler -- early morning, not too cold, and the Mall was quite empty.
Thursday: 4 miles (8:19 pace). Fresh legs helped push a relatively quick 4 mile.
Saturday: 2 miles (8:07 pace). Managed to run during the 15 minutes of high wind and a small amount of snow. Brutally cold heading west, uncomfortably warm once I came back east.
Sunday: 10.5 miles (9:26 pace). Really, really cold and windy start to the run. A few walk breaks, but overall a nice and promising run.

Next week: 6/3/5/4/14

kleph: finally got past the 20 mile barrier for the week (20.61). so i guess it is time to consider the initial six week conditioning period over and start getting down to the nitty gritty of getting in running shape. the average pace for the week was right under 9 min/mile -- pretty much what i expected given the drag on my pace from the trail run on saturday.

Monday: 5.36 miles. first time back at the track and it was just about as brutal as i remembered. did 3,200 meters with race pace on the straights and recovery pace on the turns. finished with 4 X 400m at 5K pace. one mile warmup and cooldown as well.
Wednesday: 4 miles, 7:54 pace. a recovery run that turned into a tempo effort. did every mile faster than the last.
Thursday: 5 miles, 8:57 pace. a recovery run that ended up pretty much as i hoped.
Saturday: 6.23 miles, 10:27 pace. the return of the south mountain trail run. i've got a six-mile loop that ascends more than 700 feet or so but isn't so technically challenging as to defeat the purpose. as usual, the first time back leaves me pretty sore afterward.

I'll probably be trying to hold at this schedule with only limited addition to the distances over the next several weeks.

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and since i know dances with rocks will be bringing it with the photos

here’s a shot i took on my saturday trail run at phoenix’s south mountain:

SB Nation's The Historical: Because all those games way back when matter.

by kleph on Feb 13, 2012 6:02 AM PST reply actions 1 recs

no pictures this week.

That is an great shot, my kind of place. I want to get out to Az for some running. Rumblings of my group doing the Rim2Rim2Rim this fall but I don’t see it fitting in the schedule.

41 miles this week though it didn’t feel like a productive week of training.

Tuesday: 7 miles, speed / dexterity workout. Good fast run.
Wednesday: 4 miles. Abductor muscle flare up. First time it stopped me from running. Walked a good portion of the way in.
Thursday: 5 miles. Hills. Crap workout.
Saturday: 15 miles. Was leading a no-drop group so the pace was slow with intermittent stops at trail intersections so we wouldn’t lose people. Was a nice sunny and brisk day at 35 degrees.
Sunday: 10 miles. Normally a recovery run but since Saturday was slow, picked up the pace at points.

Start PT on the abductor this week and hoping it responds quickly. At this point, pushing the pace at all seems to aggravate it.

On the plus side, my new Hokas should arrive today. I’ve been wearing my true size which is a about a half size small for the trails since stock has been extremely limited the past 4 months. Not a big deal on the flats or uphills but on the downhills my toes slide forward and hit the front, costing me a few toe nails in the process.

by dancing.with.rocks on Feb 13, 2012 6:53 AM PST up reply actions

now is the time to be out here

it’s cool but not cold in the valley and even up toward flagstaff it’s not so bad as to be unbearable. come summer it will get so hot they warn people against running with their dogs since… well, they might die.

SB Nation's The Historical: Because all those games way back when matter.

by kleph on Feb 13, 2012 7:04 AM PST up reply actions

heat heat and more heat

We had an evil summer last year. 100 days above 100 degrees. I did a race in August up in Washington at mild elevation (8,000 feet) and it was easier to breathe there than the average hot and humid days we were having in central Texas.

Even still, I won’t be doing AZ trails in the summer time. Zane Grey 50 is late April and that is certainly an attractive race to do sometime.

by dancing.with.rocks on Feb 13, 2012 7:32 AM PST up reply actions

right now i'm trying to get a good enough base of conditioning

to survive the onset of the heat. the one upshot about it is that if you can survive (the 110 degree hill repeats are the single worst thing i’ve ever endured in training), when the temperatures drop in october you suddenly have this huge reserve of strength and your times simply plummet. if handled correctly, it’s a great way to prepare for an early-fall marathon.

SB Nation's The Historical: Because all those games way back when matter.

by kleph on Feb 13, 2012 7:42 AM PST up reply actions

Great shot, Kleph

South Mountain is an amazing place to get some hiking/running in.

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by Cory Williams on Feb 13, 2012 7:34 AM PST up reply actions

One lonely run of 3 miles last week...

Crap week, just have to sigh and shake my head and lace my running shoes back up. Starting over tonight with a 4-5 miler, then my goal is alternating 2 and 3 milers with an easy 10 this weekend, then a mini-taper of 4/3/2/r/r/r/13.1 on the next Sunday.

by Lady Commenter on Feb 13, 2012 9:35 AM PST reply actions

First run since Jan 3

3 miles at the indoor track at the Y due to bad weather. Other than that, it couldn’t have gone in any better!

by BrianS on Feb 13, 2012 9:50 AM PST reply actions

Hudson

Whoops, guess who forgot to add his training week in the post! So here it is in the comments:

Monday: 1900-yard swim
Tuesday: 3.64 mile workout; warmed-up with 2 miles and then ended with some hill repeats.
Wednesday: 2100-yard muscular endurance swim (longest swim since my Half Ironman back in September. Feels good to be getting back into it.
Friday: 4-mile run at a fast (for me) 8:23 pace. Probably a bit too fast, based on Saturday’s results.
Saturday: 9-mile run. Took me longer than I would have like (1:23; a 9:14-pace), but considering I was ready to call it quits after two miles, the strong wind and snow, and a couple walk breaks I needed, I’m pretty pleased with it overall.
Sunday: 50 minutes on the bike indoors with some light strength training and stretching

by Ryan Hudson on Feb 13, 2012 1:23 PM PST reply actions

Whoops x 2

16 miles total: 5 on Wednesday, 5 more on Saturday and 6 on Sunday. Still finding it difficult to get myself out there for a long run. Hopefully this week.

by Tom Ziller on Feb 13, 2012 9:28 PM PST reply actions