I have fallen behind on my training updates, as the past two weeks have been very busy for the team and myself in Flagstaff. Last week we hosted our inaugural Adidas/McMillan Elite High School Training Camp. The numbers were a little small this year, but I personally feel like it was very successful. Each of us on the team were counselors for the High School kids, leading and following them on runs, giving talks about training, racing, colleges, etc. I had a lot of fun, even though it took up quite a bit of my normal resting and relaxing schedule. I feel like we made a good connection with all of the High Schoolers.
Other than helping out with the camp for most of the week, I was still able to do my normal training and get a couple really good workouts in. Since I am two weeks behind I’ll just talk about the highlights of my training. Two weeks ago I ran 140 miles with a 4 mile tempo on Wednesday and fast long run on Saturday. I ran 19:48 on the 4 mile tempo, got out a little hard and felt the lactic acid build up pretty quickly, and eventually settled into marathon pace. Saturdays long run was much better; I ran 24 miles in 2:28:20, and was much faster throughout the run than I was the last time we ran 21 on the same loop. We ran each 7 miles in 46:21, 43:55, 39:50 and 17:46 for our last 3 miles.
This past week I only ran 131 miles, which was still good considering I was juggling counselor responsibilities as well as my training. It was also a good start to my taper since I have only 24 days left until my race. My workouts last week included 8 x 200m strides during my run on Monday, 4 x 2 mile repeats on Thursday, and a Pace Change Long Run on Sunday. Thursday was a tough one since I moved the workout to the afternoon to accommodate the camp run in the morning. I managed a decent workout while staying relaxed, Running 10:12(5:03,5:08), 10:11(5:03,5:08), 10:10(5:06,5:04), 10:08(5:05,5:03) for each of my 2 miles with 3 minutes rest between.
Sunday’s long run was probably my best workout yet. Which is pretty exciting since I am just starting to taper and feel pretty good on my every day runs as well. The workouts starts by running 5 miles easy, and then starting to throw in 1 mile – 2 mile long surges during the run, while still running a medium pace on the easy sections. I ran 20 miles in 1:52:35, with my first 5 miles in 31:37 and last 15 in 1:20:58. My splits looked a little something like this: 31:37, 5:22, 5:32, 5:07, 5:45, 5:10, 5:55, 5:13, 5:04, 5:59, 5:48, 5:01, 5:01, 5:53, 4:58, 5:03. I started off a little conservative and ended with my last couple surges being faster then my 2 mile repeats were on Thursday. A great workout with a lot of positive feedback going into my last few weeks of training.
Week Ending 7/31/11 – 140 miles (100 on singles)
Monday AM: Distance run with team from my house. 14 miles in 1:32:38
PM: Easy run after core from YMCA. 8 miles in 55:59.
Tuesday AM: Distance run with team from Gregs. 12 miles in 1:20:36
PM: Easy run on own from home. 6 miles in 40:31.
Wednesday AM: Workout at Lake Mary Rd. 4 Mile tempo in 19:48 (4:44, 4:56, 5:05, 5:02). 3 mile w/u, 4 mile c/d. 11 miles in 1:05:58.
PM: Ran on own from downtown before team meeting. 6 miles in 41:01.
Thursday AM: Distance run with team at Buffalo Park. 12 miles in 1:24:50.
PM: Easy run after core with Scott. 6 miles in 41:30.
Friday AM: Distance run with team at Campbell Mesa. 13 miles in 1:30:04.
PM: Easy run with Tim from home. 6 miles in 41:47.
Saturday AM: Long run at A1 mountain with Lemon, ran much faster then last time on progressive Long Run. 24 miles in 2:28:20.
Sunday AM: Distance run with Tim at Observatory Mesa. 14 miles in 1:33:06.
PM: Easy run from NAU dorms. 8 miles in 53:38.
Week Ending 8/7/11 – 131 miles (96 on singles)
Monday AM: Easy run with Campers from NAU on FUTS. 8.5 miles in 1:01:06.
PM: Distance run with Campers at Buffalo Park, added 6 miles on my own with 200m strides. 10.5 miles in 1:06:19.
Tuesday AM: Distance run with Campers at Aspen Corners. 13 miles in 1:26:56.
PM: Easy run on own from NAU. 6 miles in 40:52.
Wednesday AM: Distance run with Campers at Grand Canyon, added 4 on my own. 14 miles in 1:33:09.
PM: Easy run with Jordan and Tim from NAU. 4 miles in 29:30.
Thursday AM: Easy run with campers at A1 Mountain. 6 miles in 42:04.
PM: Workout from Gregs House on my own. 4 x 2 miles in 10:12, 10:11, 10:10, and 10:08 w/ 3 mins rest. 3 mile w/u, 3 c/d. 15 miles total in 1:31:30.
Friday AM: Easy run with Campers from NAU. 6 miles in 41:25.
PM: Distance run with Tim from Shultz Creek. 10 miles in 1:13:46.
Saturday AM: Distance run with team at A1. 14 miles in 1:36:10.
PM: Easy run with Tim from home. 4.5 miles in 31:43.
Sunday AM: Pace Change Long Run at Lake Mary on my own. First 5 miles easy in 31:37, then 15 pace change in 1:20:58. 20 miles in 1:52:35.