Friday, May 27, 2011

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 4th. 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 4th place finish at the US 25k Championships in Grand Rapids. 4th place was good enough, but it was not what I was hoping for. I was 3rd 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?
1st Place – Tie: Luke Skywalker and Chewbacca with 11 votes a piece
3rd Place – Obiwan Kenobi with 9 votes


  1. Thanks for the update Nick

  2. Nick,

    What types of workouts will you do during your base phase? Longer tempos? Intervals? Etc?

    And what kind of warm up do you do prior to a run? Personally, I don't like workouts in the AM because I never feel as warmed up if I just crawl right out of bed, but sometimes life requires them to be done first thing.

  3. Thanks for the question Mike! Sorry for the delay in answering, I'll post it my response in my latest blog.

    Thanks for reading Bobby!