Tuesday, July 19, 2011

Training Update 7/17/11

Another great week of training in the books, spent 3 days in California with Carolyn, then came back up to Flagstaff to find it warmer and more humid than normal. The humidity and heat is still nothing compared to what it will be like in Daegu, so I’m still wearing my long sleeve shirts and pants to warm myself up more. The week started easy for me, getting just mileage in Monday through Wednesday, then on Thursday I had a solid hill circuit workout at Buffalo Park with Danny Mercado. Friday was easy distance and on Saturday Lemoncello and I had a progressive long run, which went really well. Sunday was another easy distance day.

The hill circuits that we do in marathon training are pretty simple, but end up being pretty tough on the legs after 4 loops. You can see the loop and elevation chart in the link above, as well as a brief description of the workout. The map is fairly accurate, and you can zoom in on the elevation chart to see how steep the route is. This workout is a fartlek run over hills, and it can get pretty tough after a couple loops. I ran pretty close to the best I have done on this circuit; running the 800m long hills between 2:28-2:30 and my 2-mile loops in 13:25, 12:50, 12:30, 12:20.

Our progressive long run had no real specifications other than to continually run faster throughout the loop. You can click the link above as well to view the loop and the elevation chart. Feel free to zoom in on the elevation chart to get a good feel for the hills. On this loop we like to break it down into 3 sections; running up to Wing Mountain, running around Wing Mountain, and running back to the parking lot. Each section is approximately 7 miles (we have to add on .2 miles at the end to get 21).

So for a progressive long run we figured we would just run each section faster than the last. This wasn’t too difficult as the loop normally runs that way anyway. Our times for each of the 7 miles were approximately 47:50, 43:40, and 39:50. Our total time for the 21 miles was 2:11:23, which works out to about 6:15 pace. And as an added bonus I was rocking full tights and 2 long sleeves for the long run as well.

It was a good week, and I put in 130 miles, with 6 doubles. I have not run this much mileage in a while, so I’m pretty excited to be doing it again and feeling pretty good. Not to mention that I get to eat so much more delicious food afterwards.

Monday:            AM: Distance run from Carolyn’s house, 10.5 miles in 1:09:00.
                        PM: Easy run from Carolyn’s house, 8 miles in 51:45.

Tuesday:           AM: Distance run from Parents’ house, 12 miles in 1:16:25.
                        PM: Easy run from Carolyn’s house, 6 miles in 41:15.

Wednesday:       AM: Distance run from Carolyn’s house, 12 miles in 1:20:54.
                        PM: Easy run from Home (back to Flagstaff), 6 miles in 40:34.

Thursday:          AM: Workout at Buffalo Park, Hill Circuits with Danny Mercado, 3 mile w/u, 3 mile c/d. 14 miles in 1:30:30.
                        PM: Easy run from Home with Jeremy Acosta, 6 miles in 42:08.

Friday:              AM: Distance run from Gregs’ with Lemoncello and Brett, 12 miles in 1:22:00
                        PM: Easy run from Home with Tim Jeffreys, 4.5 miles in 32:36.

Saturday:           AM: Progressive Long run with Lemoncello and Fasil, 21 miles in 2:11:23

Sunday:             AM: Distance run from Home with Tim, 14 miles in 1:31:56.
                        PM: Easy run from Home, 4.5 miles in 30:47.

Week Total: 130 miles; 95 in singles, 35 in 6 doubles.

Thanks for reading,


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