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.


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3 comments:

  1. Thanks for the update Nick

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  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.

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  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!

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