Time: 821:04
Distance: 171.17 km
That was a big week of running for me. It definitely took a little more out of me than I expected, but the work was there. I had some solid efforts playing queenmaker for Meagan in a tempo and on the track and I helped out my buddy Matt with a fartlek midweek. The warm weather just has to be right around the corner and maybe I'll hit the track for a little injection of speed.
Showing posts with label week in review. Show all posts
Showing posts with label week in review. Show all posts
Sunday, March 31, 2013
Sunday, March 24, 2013
Week in Review
Time: 613:52
Distance: 144.15 km
This had to be one of my better weeks of training this spring. It wasn't so much the mileage that made it solid, but the intensity. I had a good effort with Meagan on Weds. morning before taking her to the airport and then came back on Thursday with a solid morning run and an uptempo NRFTW 5k workout. I was pretty sluggish the rest of the week, but the pace was still averaging around 4:00 when I was purposely slowing down.
All I need now is for the weather to cooperate and I think ripping a few bigger workouts on the track will put me in a good place.
Distance: 144.15 km
This had to be one of my better weeks of training this spring. It wasn't so much the mileage that made it solid, but the intensity. I had a good effort with Meagan on Weds. morning before taking her to the airport and then came back on Thursday with a solid morning run and an uptempo NRFTW 5k workout. I was pretty sluggish the rest of the week, but the pace was still averaging around 4:00 when I was purposely slowing down.
All I need now is for the weather to cooperate and I think ripping a few bigger workouts on the track will put me in a good place.
Sunday, March 17, 2013
Week in Review
Time: 644:17
Distance: 148.00 km
I got in a solid week of training capped with a pair of 23 km runs on Saturday and Sunday. I was pleased with both efforts on the track helping Meagan get into top shape. The nearly 8 mile tempo on the track showed I am strong in the 5:20-5:30 range and in a good spot to start working on the 5:05-5:15 type stuff. The 300s on Friday night were a nice shakeout and kept the legs loose.
Distance: 148.00 km
I got in a solid week of training capped with a pair of 23 km runs on Saturday and Sunday. I was pleased with both efforts on the track helping Meagan get into top shape. The nearly 8 mile tempo on the track showed I am strong in the 5:20-5:30 range and in a good spot to start working on the 5:05-5:15 type stuff. The 300s on Friday night were a nice shakeout and kept the legs loose.
Sunday, February 24, 2013
Week in Review
Time: 570:38
Distance: 136.21 km
A decent week of training for being on the road most of the week and dealing with cold/rainy weather. There wasn't too much intensity but I made the most of a couple efforts by finishing the run relatively hard. I can tell the legs are in a good place to increase the training in the next few weeks.
Distance: 136.21 km
A decent week of training for being on the road most of the week and dealing with cold/rainy weather. There wasn't too much intensity but I made the most of a couple efforts by finishing the run relatively hard. I can tell the legs are in a good place to increase the training in the next few weeks.
Sunday, February 17, 2013
Week in Review
Time: 452:09
Distance: 108.54 km
The day off pretty much killed the possibility of having a respectable training week. The good is that I'm healthy and opted to play it safe rather than push the limits when the conditions wouldn't allow for a decent run. At this stage of the year, it's better to take a day off than risk slipping on ice or blowing up my Achilles. I did get in a light workout with Meagan and some hard minute efforts during NRFTW. I just need it to warm up for the real work to begin.
Distance: 108.54 km
The day off pretty much killed the possibility of having a respectable training week. The good is that I'm healthy and opted to play it safe rather than push the limits when the conditions wouldn't allow for a decent run. At this stage of the year, it's better to take a day off than risk slipping on ice or blowing up my Achilles. I did get in a light workout with Meagan and some hard minute efforts during NRFTW. I just need it to warm up for the real work to begin.
Sunday, February 10, 2013
Week in Review
Time: 488:16
Distance: 116.04 km
The Blizzard of 2013 put a bit of a wrench in this week's training, but it allowed me to get caught up on the blog, recover from my cold and rest my legs. I'm almost ready to commit to a couple races this spring, maybe even a marathon. I was able to help Meagan prepare for the Mercedes Half Marathon with her wave tempo earlier in the week and did a little more specific work on the treadmill after the storm. It will be interesting to see how the next week shapes up as right now there are huge snow banks all over town and the sidewalks aren't all that passable. It might be back to the YMCA for more treadmill action.
Distance: 116.04 km
The Blizzard of 2013 put a bit of a wrench in this week's training, but it allowed me to get caught up on the blog, recover from my cold and rest my legs. I'm almost ready to commit to a couple races this spring, maybe even a marathon. I was able to help Meagan prepare for the Mercedes Half Marathon with her wave tempo earlier in the week and did a little more specific work on the treadmill after the storm. It will be interesting to see how the next week shapes up as right now there are huge snow banks all over town and the sidewalks aren't all that passable. It might be back to the YMCA for more treadmill action.
Sunday, February 3, 2013
Week in Review
Time: 602:51
Distance: 136.52 km
This week had a couple of efforts geared at getting Meagan ready for the Mercedes Half Marathon. I was sore for much of the week, but not concerned about any major niggle. The highlight of the weekend had to be running long Saturday with friends, watching USA XC champs, and going to the NB Grand Prix at the Reggie Lewis Center. It was definitely a day full of running from all aspects of the sport.
Distance: 136.52 km
This week had a couple of efforts geared at getting Meagan ready for the Mercedes Half Marathon. I was sore for much of the week, but not concerned about any major niggle. The highlight of the weekend had to be running long Saturday with friends, watching USA XC champs, and going to the NB Grand Prix at the Reggie Lewis Center. It was definitely a day full of running from all aspects of the sport.
Sunday, January 27, 2013
Week in Review
Time: 585:47
Distance: ~142.31 km
I had a solid week of training given the extent of my travel to the colder regions of the territory. I was glad to still get in the quantity, but would have liked to run something a little quicker mid-week. The race on Sunday gave me a better idea of where my current fitness sits. It's coming along and I'm encouraged to know that I could hold 5:43 pace on a hilly course. I do need to hit the 5:00 to 5:20/mile pace more in the coming weeks as part of the progression. Most importantly, I'm healthy and plugging away this winter.
Distance: ~142.31 km
I had a solid week of training given the extent of my travel to the colder regions of the territory. I was glad to still get in the quantity, but would have liked to run something a little quicker mid-week. The race on Sunday gave me a better idea of where my current fitness sits. It's coming along and I'm encouraged to know that I could hold 5:43 pace on a hilly course. I do need to hit the 5:00 to 5:20/mile pace more in the coming weeks as part of the progression. Most importantly, I'm healthy and plugging away this winter.
Sunday, January 20, 2013
Week in Review
Time: 617:57
Distance: 141.98 km
I helped out Meagan a couple of times this week doing longer workouts of an 8km tempo and then the 3 mile, 2 mile, 1 mile breakdown on the weekend. I failed terribly when attempting my own workout while out on Long Island. I should probably just aspire to be an elite female distance runner and not anything more.
Distance: 141.98 km
I helped out Meagan a couple of times this week doing longer workouts of an 8km tempo and then the 3 mile, 2 mile, 1 mile breakdown on the weekend. I failed terribly when attempting my own workout while out on Long Island. I should probably just aspire to be an elite female distance runner and not anything more.
Sunday, January 13, 2013
Week in Review
Time: 675:48
Distance: 157.58
After adding up the weekly totals I can see why my legs were tired the final couple of days. Aerobically there is still a lot to be done in order to have a successful spring. Physically I'm feel good and have been running pain free for a couple of months now. The hamstring exercises that I've been doing have really helped strengthen and stretch my right leg. In the next few weeks I'll be looking to start doing more workouts in the 3:10-3:20/km range.
Distance: 157.58
After adding up the weekly totals I can see why my legs were tired the final couple of days. Aerobically there is still a lot to be done in order to have a successful spring. Physically I'm feel good and have been running pain free for a couple of months now. The hamstring exercises that I've been doing have really helped strengthen and stretch my right leg. In the next few weeks I'll be looking to start doing more workouts in the 3:10-3:20/km range.
Sunday, January 6, 2013
Week in Review
Time: 574:52
Distance: 131.65 km
Starting the year with just over 130 km (~80 miles) is a right where I need to be. The runs this week were all relatively easy and allowed me to gain some slight fitness. It was key being able to catch up with friends from Charlotte and meet some new running partners in the BAA. My biggest take from this week is that I need to run a little faster, a little earlier in my training runs.
Usually, I head out the door around 5:00/km (~8:00/mile) pace and it doesn't get down to 4:20/km to 4:30/km until the 5 kilometer mark. I don't think there is anything wrong with running slow on my easy days, but I do think I sometimes hover in that slower range too long. Also, I'm not running 80+ minutes every morning which would warrant running my preferred slower pace for 20-30 minutes of the run. However, I typically only run 60-70 minutes in the morning.
I have two options: 1) Run 20 minutes more in the morning and keep my normal pace letting me warm up very gradually or 2) Start my runs a little faster and get down to the 4:10/km or faster range earlier in the run and keep my same distance. I think option two will be the one I go with simply because of time restraints.
Distance: 131.65 km
Starting the year with just over 130 km (~80 miles) is a right where I need to be. The runs this week were all relatively easy and allowed me to gain some slight fitness. It was key being able to catch up with friends from Charlotte and meet some new running partners in the BAA. My biggest take from this week is that I need to run a little faster, a little earlier in my training runs.
Usually, I head out the door around 5:00/km (~8:00/mile) pace and it doesn't get down to 4:20/km to 4:30/km until the 5 kilometer mark. I don't think there is anything wrong with running slow on my easy days, but I do think I sometimes hover in that slower range too long. Also, I'm not running 80+ minutes every morning which would warrant running my preferred slower pace for 20-30 minutes of the run. However, I typically only run 60-70 minutes in the morning.
I have two options: 1) Run 20 minutes more in the morning and keep my normal pace letting me warm up very gradually or 2) Start my runs a little faster and get down to the 4:10/km or faster range earlier in the run and keep my same distance. I think option two will be the one I go with simply because of time restraints.
Sunday, August 26, 2012
Week in Review
Time: 793:15
Distance: 177.71 km
I would like to be able to say that this was a monster week or just another week at 160+ km, but I really have no idea. I do know that I have been able to consistently log what would equate to over 100 miles per week but I haven't added exact distance. I am feeling aerobically strong but know there is lots to work on in the 3:15 to 3:35 per kilometer range (roughly 5:15-5:35 per mile). The body is holding up without too many niggles. I have really tight hamstrings which is a combination of all the driving and running. I also have had some soreness in my left knee when ascending and descending stairs.
This week also capped off several days of aggressively wear testing some new Karhu shoes. That is both the perks of the job and a pain because I often run in shoes that are much too small. I can't complain for getting free shoes but it comes at a cost... squeezing my 10-10.5 foot into a size 9 and logging runs. However, recently I have been fortunate as we made some size 10 models to test and they are working out great. Very lightweight, responsive and fit even better.
Distance: 177.71 km
I would like to be able to say that this was a monster week or just another week at 160+ km, but I really have no idea. I do know that I have been able to consistently log what would equate to over 100 miles per week but I haven't added exact distance. I am feeling aerobically strong but know there is lots to work on in the 3:15 to 3:35 per kilometer range (roughly 5:15-5:35 per mile). The body is holding up without too many niggles. I have really tight hamstrings which is a combination of all the driving and running. I also have had some soreness in my left knee when ascending and descending stairs.
This week also capped off several days of aggressively wear testing some new Karhu shoes. That is both the perks of the job and a pain because I often run in shoes that are much too small. I can't complain for getting free shoes but it comes at a cost... squeezing my 10-10.5 foot into a size 9 and logging runs. However, recently I have been fortunate as we made some size 10 models to test and they are working out great. Very lightweight, responsive and fit even better.
Sunday, August 19, 2012
Week in Review
Time: 760:31
Distance: 172.51 km
Another week in the books. A good stride session. A fun Wicked run. A terrible race. Moving Forward. Like Karhu.
Distance: 172.51 km
Another week in the books. A good stride session. A fun Wicked run. A terrible race. Moving Forward. Like Karhu.
Sunday, July 1, 2012
Week in Review
Time: 776:20
Distance: 170.21
It's not the highest week ever, but definitely a good one. I ran 11 times and got in a nice mix of pace and distances. I am feeling good logging triple digits on a consistent basis. Just another week and making it routine.
Distance: 170.21
It's not the highest week ever, but definitely a good one. I ran 11 times and got in a nice mix of pace and distances. I am feeling good logging triple digits on a consistent basis. Just another week and making it routine.
Sunday, June 24, 2012
Week in Review
Time: 717:10
Distance: 165.08
Not as far as last week, but still pretty solid. For all you American folk out there this equals about 102-104 miles. Positive.
Distance: 165.08
Not as far as last week, but still pretty solid. For all you American folk out there this equals about 102-104 miles. Positive.
Sunday, June 17, 2012
Week in Review
Time: 804.34
Distance: ~180.52 km
No need to analyze this. I'll let the numbers do the talking.
Distance: ~180.52 km
No need to analyze this. I'll let the numbers do the talking.
Sunday, May 6, 2012
Week in Review
Time: 648:16
Distance: 137.36 km
After adding up the total, I would have expected to run more than this. I got in a few long workouts with Meagan but I guess the warm ups and cool downs weren't extended and I didn't have the opportunity to double other days. I'll still take it as the body is feeling good and my fitness is coming around. I'll need to start doing my own tempo paced runs in the 5:05 to 5:25 range for me to really start feeling strong. It has helped pacing some of Meagan's workouts in those ranges but I'm able to rest just as the effort starts to get a little more difficult. Still, it's better than not being able to train so I'll take it.
Distance: 137.36 km
After adding up the total, I would have expected to run more than this. I got in a few long workouts with Meagan but I guess the warm ups and cool downs weren't extended and I didn't have the opportunity to double other days. I'll still take it as the body is feeling good and my fitness is coming around. I'll need to start doing my own tempo paced runs in the 5:05 to 5:25 range for me to really start feeling strong. It has helped pacing some of Meagan's workouts in those ranges but I'm able to rest just as the effort starts to get a little more difficult. Still, it's better than not being able to train so I'll take it.
Sunday, January 8, 2012
Week in Review
Time: 638:21
Distance: 150.40 km
The year has started off in a good way with me getting in a workout on Monday of 2 x 5 km, hitting the track on Friday with 8 x 600m and a long progressive run on Saturday. It will take many more weeks like this to get me back into low 2:20 shape, but I'm willing to put in the work. Staying healthy is key and doing all the exercises, drills and core to supplement the kilometers.
Starting the week off in Palm Springs in the warm sunny temps made returning to Marblehead and temps in the 20s difficult. It's always been nice spending the holidays in California, but the return trip consistently sees 50 to 60 degree shifts in temps. If the snow holds off for a few more weeks, I think I actually might make it.
Distance: 150.40 km
The year has started off in a good way with me getting in a workout on Monday of 2 x 5 km, hitting the track on Friday with 8 x 600m and a long progressive run on Saturday. It will take many more weeks like this to get me back into low 2:20 shape, but I'm willing to put in the work. Staying healthy is key and doing all the exercises, drills and core to supplement the kilometers.
Starting the week off in Palm Springs in the warm sunny temps made returning to Marblehead and temps in the 20s difficult. It's always been nice spending the holidays in California, but the return trip consistently sees 50 to 60 degree shifts in temps. If the snow holds off for a few more weeks, I think I actually might make it.
Sunday, January 1, 2012
Week in Review
Time: 659:24
Distance: 148.12 km
This week saw a drop off in distance as I'm tapering alongside Meagan's schedule. I was able to run some hard strides a couple of days this week which is something I never do, but always enjoy doing. It's difficult coming to the end of a cold run and then putting in several hard strides. Being in California has taken away that excuse so I have taken advantage of feeling good (warm) at the end of a run and striding out 4-6 times.
Distance: 148.12 km
This week saw a drop off in distance as I'm tapering alongside Meagan's schedule. I was able to run some hard strides a couple of days this week which is something I never do, but always enjoy doing. It's difficult coming to the end of a cold run and then putting in several hard strides. Being in California has taken away that excuse so I have taken advantage of feeling good (warm) at the end of a run and striding out 4-6 times.
Sunday, December 25, 2011
Week in Review
Time: 760:53
Distance: 168.43 km
The distance put in this week was great as much of it was completed on the west coast. It's been nice being home wearing shorts and t-shirts. Getting out the door in the morning while on vacation is always easier knowing the sun will be up to greet you. The legs are feeling good, though a little sore after running in Annadel. I haven't done a specific workout to my training, but Meagan's are going well. The year is quickly coming to an end and I'm happy to be running healthy after missing so many weeks earlier this year with niggles.
Distance: 168.43 km
The distance put in this week was great as much of it was completed on the west coast. It's been nice being home wearing shorts and t-shirts. Getting out the door in the morning while on vacation is always easier knowing the sun will be up to greet you. The legs are feeling good, though a little sore after running in Annadel. I haven't done a specific workout to my training, but Meagan's are going well. The year is quickly coming to an end and I'm happy to be running healthy after missing so many weeks earlier this year with niggles.
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