Training Update 5/27/11

   As I have said in my previous blogs, I have a sole focus of training for the World Championships in Daegu on September 4^th. After today I will have 100 days until the race, so the time for training and building my base has begun.

   I am starting this training season coming off a 4^th place finish at the US 25k Championships in Grand Rapids. 4^th place was good enough, but it was not what I was hoping for. I was 3^rd in this race last year and I was looking to improve off of that and possibly get my first US Title. But, I didn’t have what it took that day, after a pretty solid first 7 miles my legs were done, and I fell off of the lead group.

  After the race Greg (coach) and I decided that a break was in order before our long buildup to Worlds. So I took the next week very easy, 3 days off, then 3 days of 30-40 minutes and then another day off. Now I’m in the middle of week 2 of training, having run 40-65 minutes just once each day. Nice and easy build up, but don’t worry by the time July and August come around I will be doing 140 miles over 13 runs each week.

Here is a look at what a typical 140-mile week looks like for me:

Monday             AM:  12 mi (Workout)                 PM:  6 mi

                       

Tuesday            AM:  14 mi                                 PM:  8 mi

                       

Wednesday        AM:  14 mi (Workout)                PM:  6 mi

                       

Thursday           AM:  14 mi                                 PM:  8 mi

                       

Friday                AM:  12 mi                                 PM:  6 mi

                       

Saturday            AM:  22 mi (Long Run)                PM:  Off

                       

Sunday               AM:  12 mi                                 PM:  6 mi

  Most of my distance runs are done between 6:30 and 7:00 per mile, long runs will get a little bit faster towards the end. It is a pretty significant workload at 7000ft. altitude, it is both something that I look forward to and dread at the same time. This week I’ll only hit about 60 miles, so I still have a ways to go to get to this goal mileage.

Poll Results: Which Star Wars Character Am I Most Like?

1^st Place – Tie: Luke Skywalker and Chewbacca with 11 votes a piece

3^rd Place – Obiwan Kenobi with 9 votes