Week five is a good week to consolidate the mileage increases over the past several weeks. With a very minimal increase this week, it is an opportunity to recover and regroup as the mileage climbs higher over the next few weeks. Make sure you're living like a clock, getting into a routine with rest, diet, stretching, strength-training, etc.
Extra-credit opportunities for week five are 2 x 15' and 1 x 30'.
Regarding extra-credit, mostly it's meant for those who are easily able to get all their weekly mileage in one run per day. The extra-credit gives you an opportunity to add up to three additional light runs for the week. For those with heavier mileage targets, many of you are already running more than once each day.
And lastly, speaking of re-connecting, I had an opportunity to visit with Morgan in his home state - he took me on a tour of the southern and eastern parts of Oahu and it certainly was beautiful. It was great to see his hometown of Kailua and below is a picture Kailua Beach, I believe.
56 comments:
Exactly 44 this week with one 15 minute extra credit session. I was great most of the week, but my long run felt bad. I'm getting my wisdom teeth out this Thursday so I'll miss a couple days (I'm hoping for only two days off, three at most).
Ran about 37 miles this week, had a really good threshold run on wednesday, and felt good all week so I actually ended up hitting 2 miles over my quota by saturday, so I took today off. (well, I ended up kayaking 12 miles today, so I still did something). And I also lifted this week with my old team, making sure to get in some squats and the circuit.
53 this week. I've been feeling a little tired lately, but I think I'll feel better next week. Did the 5,4,3,2,1 fartlek on Monday. Tempo with the group Wednesday sitting out the 4th mile.
I ran 39 + 3x15' this week. I did 7x1' hard with 2' easy for my fartlek, and ran a 4 mile tempo in around 27:20.
I'm getting more in shape I think, but I still feel very sluggish and tired. I got my blood test results back and found out my ferritin is still lower than it needs to be. Hopefully this weeks small mileage increase will help...
Hope everyone else is doing well!! Miss you guys!!
ran 49 this week. I've been pretty busy working so i was unfortunately not able to make the PPRC group for the morning runs. Hopefully I will be able to make it this week and do some extra credit as well.
I ran 37 this week, which was 7 miles less than my goal. I missed Wednesday and Thursday after getting teeth pulled. I felt good on the days that I was able to run, and hopefully I'll be back on track next week.
Hey!
So I was 3 miles short this week because I had a little accident while we were putting a new roof on the cabin. So I didn't get my 3 miles in today making me short for the week. But I think I'll be back up in running order tomorrow. So that put me at 32 for the week.
64 for the week. ran the fartlek with joe monday on freedom park, which kinda sucked. wednesday i felt better though, ran a 5 mile tempo with pprc. we started out conservative running 5:55, then 6:01, after that we picked it up to like 5:48 5:44 and 5:30, or something around those times. completed another widowmaker on saturday, and finished the week feeling strong.
22-Jun : 26 miles
Ferratin test Tuesday..yay...not!!
fourty 3 for the week. rip billy mays
week four:
wait for it, wait for it..69...+15'EC.
all singles, 1,2,3,2,1 on monday w/ equal rec., felt really sloppy. in fact felt bad all week until friday where i did 5 in 29:11. 16 real slow on saturday
Got in 47 for the week. Had some interesting runs in NYC and met Olympic gold medalist/Tech Grad Derrick Adkins at the National track and field hall of fame. The track there is pretty cool and derrick really wants to see tech come up there sometime for an indoor meet. All in all another strong week.
37 mi for the week. Ran some in Pompano beach Fl and some at home. Fl was actually cooler than atl.
Hello from the great state of Kansas! Got my 60 miles in for the week. Billy explained the fartlek and for the tempo we did 5 miles at 5:47 pace. DJ and I did our long run through sections in Manhattan KS, which is surprisingly more hilly than expected. All is well though. Ready to see everyone for the 4th.
got my mileage back up with 50 this week. did a 5 mile tempo and a 3´ on 1´ off x7 fartlek. long run was 13. my schedule works out so i pretty much have to run in the afternoon everyday so the heat is killing me!
Hey guys, I just got back last night/this morning. I didn't get in as much running as I had planned but I did get in some good runs at altitude before and after the three day hike. I will be getting back into the schedule this week.
47 miles for the week. felt a little sluggish this week, but things went ok anyways. i tripped and fell TWICE this week while running, so my hands and knee are all skinned up. i went to the river saturday for a 10 mile long run, which was a much needed change from running around atlanta. the trails are not closed, they just rerouted the more dangerous parts.
im going to chicago this week. im pumped! betsy, any suggestions on stuff to do?
^^^^HEY-OH^^^^^
im dissappointed that i'm the first one to appreciate mark's weekly milage total
I got in my 51 miles last week. Did the fartlek with tim and then did the tempo with billy, joe, and greg. Then did my long run at the river. Im not going to do any extra credit running wise until I am certain that my shin can take it, but I will start swimming some.
Ran 25 for the week. I did some cross training as well. My ankle is still holding up. Hopefully I can start some real running soon.
ran 39 this week w/ 2x15' EC.... did a 1 2 3 2 1 guy with equal rest on monday... tempo run was alright and I had a solid 9 mile long run. ran on some trails yesterday to change it up a bit...hope all is well with everyone. PPRC might have a new camper for a couple days in late july...hope KA was fun joeeeeee
Ran exactly 47 last week. it was an ok week of running. My left foot has been hurting but i've been running pretty hard lately and i think my body's just adjusting. i've eased my pace back a little bit so that'll help.
38 this week. was 1 mile short but had a busy weekend doing some rock climbing and some hiking in the great outdoors. Long run of 9 miles was really nice around the big lake I was at.
Weather where I am is perfect..sorry for all you PPRC kids
Veronica-- heal up quick. remember that time i fell running with yall on the downtown loop?
right on time w/ 62 this week. half of it was in beautiful, hilly KA. Did the tempo w/ PPRC Wednesday in 28:58. feelin great.
mark - EH OH!!
veronica - I bet your knees are all skinned up
ah...ah.......ah............ah (JJ laugh)
39 for the week. Staying on target for my mileage and feeling pretty good. I also jumped into a light weight training/toning class at the Omni a few times last week.
84 + 2 x 15'. Front half of the week was a little less than ideal, but finished strong. 4 mile tempo run and 18 mile long run. Legs are feelin healthy and I'm lookin forward to seeing everyone back in the ATL.
39 for the week.. shins are a little sore but all in all things are going well... my 7 mile on Thursday went really well and I went about 7 pace... long runs are starting to feel a lot better and hopefully tempo runs will follow in similar fashion
veronica, my first suggestion would be go to a white sox game, since they are awesome and beat the cubs 3 times in the past 2 weeks... but other than that, you definitely have to check out michigan ave and run along lake michigan... the trail next to it goes on for quite a while... oh, and make sure to get some pizza from anywhere because chicago pizza is pretty much the best ever
sorry for the late post...just got in from oregon a little while ago...44 last week, didn't get in a tempo wednesday due to travel and got the mileage in saturday but it was all split up because of my race..my race was rather rurnt as well but it's all good i've got a lot of work to do, and it was awesome watching the meet in oregon..i got anna willard's autograph btdub and she was behind me on one of my flights today..it's so beautiful out there, got in one more run this morning on some trails but i'll be taking the next few days off.
53 miles this past week, and i've been feeling great. not pushing anything too hard, just running based on how good i feel. my best run of the week was probably my long run (did 12 with fartlek in the middle). everything's getting stronger
Still wondering if rurnt is really a word lol
Hey all!!!
Got 34 miles in this week....feeling better each and everyday! Its been super hot here as well, keepin the thermometer well above 95!!! Didn't get any extra credit in but the fartlek and threshold runs were both very productive efforts!!! Miss you guys!!!
oh, HAPPY BELATED BDAY PHIL!!!!!!!
hey hey!!!
39 for the week....so fun havin some of the GT peeps out to the farm!!!! hopefully more can come next time! hope you all have great plans for the 4th and keep up the good work...this is me cheerin all you guys on, even on your easy days BILLY!!
oh ya, and RIP billy mayes, mj, and farah
55 miles last week.
just runnin.
still clockin.
good job annie!!!!!! and mary!!!!!! sounds great!!!!!
DJ--I meant what I said....
I hit 39 this week. I was still a little sore for a couple of days from weights. But my running is feeling good and my weekly tempo runs are definitely improving as well as my long runs! Hope everyone has a good 4th of July!
I got in 58 for the week, which included a fartlek, 4 mile tempo w/PPRC, a 95 min LR, and 2 weights sessions. Pretty tired by the end of the week so I'm enjoying an easier beginning to this week.
Haha thanks Billy!! You're doing awesome, keep it up, good job, and whatever else we say when you guys are doing the rest part of a work out haha.
Hope your knees feel better Veronica!!
Seriously guys if anyone wants to take a beach trip, let me know. Sorry it's kind of far...
Ran 47 for the week. Feeling pretty good by this point. As usual, running in Knoxville feels great, and so did a run at Kennesaw Mtn.-- much more interesting than my neighborhood. Had a pretty good tempo run as well, but decided against doing it on a track..
68 miles total
5 mile tempo in 29:10
Just saw two bears on a solo night run by headlamp.
Hey all!!!
Got 34 miles in this week....feeling better each and everyday! Its been super hot here as well, keepin the thermometer well above 95!!! Didn't get any extra credit in but the fartlek and threshold runs were both very productive efforts!!! Miss you guys!!!
oh, HAPPY BELATED BDAY PHIL!!!!!!!
Mary-
What airport would we need to fly to?
Annie-
How do you always manage to post multiple times?
Hey everyone, I know this post is super late, I had a busy beginning to my week and missed my typical monday post. I had 48 miles for the week, 2 short of my goal. I hit my long run mileage, did another widowmaker, but on Sunday felt like complete shit, so I stopped running and called it a week. I had a solid 5-4-3-2-1 fartlek with Tim and the Gary to start the week, with a tempo of 3 miles at 17:55 at the park on wednesday, so that was decent for me. A lot of me feeling shitty towards the end of the week was due to a sinus infection that I randomly got, but I went to the doctor last Friday, got some antibiotics, and it started clearing up yesterday. I feel a lot better running this week so far, so I'm not worried, it was just a tough combination last week of upping mileage and getting sick.
In other news, Joe is still sexy.
He's walking around the kitchen singing "Where the Green Grass Grows." Ohhhhh yes.
heads up pprc plans on doing our long run friday A. so we can watch the Ptree saturday morning B. cuz peachtree is closed and we can get out anyway. we'll probably hit up chatahoochee, maybe kennesaw if joe gets his way, so anyone in town who wants to meet up just holler.
Veronica - You'd fly into PHF which is in Newport News about 45 minutes from my house because AirTran goes there and is really cheap!! If for some reason you'd rather fly a different airline, the Norfolk International Airport is like 15 minutes away...
People to watch for other than myself and hickey:
Abdi
Fam
Hit 51 for the week. Was feeling a little poopy during the long run, but the tempo felt pretty good. Trying to stay consistent and lifting some too. Looking forward to the season.
Austen is an escort for one of the women, too, Greg.
last week i hit 40 miles. the fartleks have been getting much better and ive been gradually making them longer. the heat wasnt as bad this week because i chose an earlier time to run. happy 4th of july weekend!
my sister will be at peachtree, too!!! it should be pretty easy to spot her - if you say hi to me and i don't seem to know who you are, it's b/c it's megan :)
Haha remember when Coach told "you" to put on sunscreen in Miami because you were really pale? ouch.
hi everyone! hope everyone had a great fourth of july. june 21-27 i ran 22 total. i went up to cape cod for a few days and the weather was awful. i think it rained almost everyday i was there, so i got to spend some quality time on the treadmill...again. that saturday though turned out to be pretty nice so i ended up being able to do my long run around town, well i guess you could call it town. up there things are so much different. this past week i ran 23 total. started back lifting with scott, which made thursday and friday 's run horrible. i was super swore. ran the peachtree road race yesterday and about the 4 mile mark my right knee started hurting. i'm not sure if it's because i haven't been running on pavement too much this summer or what, but it still hurt today so i decided to take the day off and just ice some. hope everyone has a great week!
hey guys sorry it took me so long to post this. but last week went pretty good. I had a decently fast tempo with my high school's guys team and my other runs went well. Not my best week. Hit my milage right on (im not anywhere near my house so i dont remember exact number) :]] hope everyone had an awesome fourth!
got my 36 this week. the long runs on saturday are starting to not be such ball busters which is great!
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