Wednesday, July 27, 2011

Training Update 7/24/11 - 140 Mile Week

            I finished off my first 140 mile week in a while on Sunday with a 14 mile morning, and a 5 mile afternoon. Each day this week I ran between 19 and 22 miles, wearing my usual sweat pants and long sleeve shirts on most of my morning runs. This week had 3 workouts; Monday was a short 10 x 100m fast, 100m easy during a 12 mile run, Wednesday was 5 x 1 mile at 10k effort on the track, and Saturday was a 16 mile steady state with a fast finish.

            Mondays’ workout was meant to be fairly simple; the 100 on/100 off was just like doing strides at the end of a run, however Lemoncello made me work a lot harder than that and I was hurting pretty bad after 10 strides. Lemon went on to do 20, show off. Then Wednesday was another tough day for me, I averaged 4:52 on my mile repeats, but once again was shown up by Lemon as he averaged 4:40 with his last one at 4:32. We had 3 minutes rest between each repeat, and I gladly took every second of it. Running fast up at altitude while attempting 140 miles in a week is just hard.

            Fortunately the workout Saturday went a lot better for me. Our workout was a 16 mile fast finish long run, which ended being more like a steady state workout. Lemon and I warmed up 3 miles with Scott and Aaron, then we did our drills and strides before beginning our long workout. The plan was to run our first 12 miles in 5:20-5:30 pace per mile, then drop it down the last 4 miles to as fast as we can. We started off fine with a 5:27, then the next 2 miles were a little quick 5:14 and 5:11. After that and already losing about 10 seconds on Lemon, I backed off to 5:20’s again.

            I managed to stay between 5:18 and 5:25 until 12, and then it was time to pick it up. I wasn’t sure if I was going to be able to pick it up very much, but fortunately I had just taken my gels and had a caffeine rush going. The last 4 miles I ran 5:04, 5:13, 5:03, and 4:59 and averaged 5:15 for the 16 mile fast long run. Lemon was nice enough to only beat me by 50 seconds this time. Either way, it was a solid workout. Thanks to Greg and Tim for driving along the whole way and handing us fluids every three miles.

Monday             AM: Distance run with 100/100 fartlek from Gregs. 12 Miles in 1:21:02.
                        PM: Easy run from home. 8 miles in 51:58.

Tuesday            AM: Distance run from Buffalo Park. 14 miles in 1:31:20.
                        PM: Easy run from home. 6 miles in 40:39.

Wednesday        AM: Workout at Coconino Track with Lemon. 3 mile w/u, then 5 x mile in 4:49, 4:54, 4:53, 4:52, 4:51 w/ 3 minutes rest, then 3 mile c/d. 12 miles in 1:16:40.
                        PM: Easy run from home. 7 miles in 47:03.

Thursday           AM: Distance run at Bagel Run. 14 miles in 1:31:36.
                        PM: Easy run from Cooper with Jordan. 6 miles in 39:59.

Friday               AM: Distance run at Campbell Mesa. 14 miles in 1:33:01.
                        PM: Easy run from home with Tim. 6 miles in 41:39.

Saturday            AM: Workout at Lake Mary with Lemon. 3 mile w/u then 16 miles fast in 1:24:50 (5:27, 5:14, 5:11, 5:22, 5:17, 5:22, 5:25, 5:22, 5:20, 5:25, 5:21, 5:24, 5:04, 5:13, 5:03, 4:59), then 3 mile c/d. 22 miles in 2:06:30.

Sunday             AM: Distance run from home. 14 miles in 1:31:12
                        PM: Easy run from home. 5 miles in 33:15.

Week Total: 140 miles (102 on singles, 38 on doubles).

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