Another Couple of weeks are done, and we are now 3 days until the start of the World Championships, and 11 days until my race. I am starting to get pretty excited, nervous, and mostly anxious to be over in Korea for the big day. I have started to taper my mileage a little bit, hitting ‘only’ 122 and 115 miles over the past two weeks. Training is going very well and I have been feeling pretty sharp on my workouts and fresh on my regular runs. It is a pretty exciting feeling to have a marathon coming up with pretty much everything leading up to it going in the right direction.
Two weeks ago I continued to taper down my mileage from 131 to 122 miles, which included an easier fartlek on Wednesday at Buffalo Park, and a Fast Finish Steady State run on Saturday. Wednesday was long, but simple, 25 x 1 minute on, 1 minute off, just running loops around Buffalo Park. Even with the unsteady pace I was averaging 5:50-5:55 per mile and feeling pretty comfortable. It was nice to touch on a little bit of speed and turnover. Saturday was meant to be more of a race simulation, which assumes the race will go out in a slower pace due to the heat and humidity. I started the 14 mile workout at a moderate pace, with the intention of running faster each mile, and running the last 4 miles close to an all out effort. The workout went exactly as expected until the last 4 miles, where I actually surprised myself with how good I felt, and ran faster than I thought I would. My splits were: 5:46, 5:40, 5:40, 5:40, 5:33, 5:28, 5:27, 5:22, 5:19, 5:15, 5:03, 5:01, 5:01, 4:47 (1:15:08).
This past week, I dropped my overall training again down to 115 per week, just a slight taper, still hitting some good distance runs throughout the week. I didn’t have any big workouts; generally at this point in my training I always feel that I am as fit as I can be, so I worry about overdoing it with a big workout that might have a drastic effect. So I kept things simple, had a solid long run on Tuesday, out at A1 Mountain again. Martin and I ran the loop out there in 2:12:06, easier than the last couple of times, but felt much more comfortable the whole way.
Thanks for taking the time to catch up with me!
Nick
Week Ending 8/14/11 – 122 miles
Monday AM: Easy Run from Sinagua Middle school with guys, recovery run from yesterdays workout. 8 miles in 1:00:03.
PM: Easy Run with Scott and Brauny after core. 4 miles in 29:14.
Tuesday AM: Distance Run with guys from Trina House. 13 miles in 1:30:13.
PM: Easy run with Tim. 6 miles in 41:07.
Wednesday AM: Workout at Buffalo Park, ran 3 mile w/u, then 25 x 1 min on, 1 min off Fartlek (8.5 miles), then 3 mile c/d. 14.5 miles in 1:29:48.
PM: Easy run from home. 4.5 miles in 30:00.
Thursday AM: Distance Run with guys at Bagel Run. 11 miles in 1:14:30.
PM: Easy Run with Brauny after Core. 5 miles in 34:50.
Friday AM: Distance Run with guys at Campbell Mesa. 13 miles in 1:28:54.
PM: Easy Run from home. 8 miles in 56:52.
Saturday AM: Workout at Lake Mary Road. 10 min w/u, then 14 mile fast finish run in 1:15:08. Splits = 5:46, 5:40, 5:40, 5:40, 5:33, 5:28, 5:27, 5:22, 5:19, 5:15, 5:03, 5:01, 5:01, 4:47. 10 min c/d. 17 miles in 1:45:08.
Sunday AM: Distance Run from home by myself. 10 miles in 1:09:57.
PM: Easy run with NAU guys in Bellmont. 8 miles in 55:32.
Week Ending 8/21/11 – 115 miles.
Monday AM: Distance Run with guys at Buffalo Park. 11 miles in 1:10:51.
PM: Easy run with Jordan after core. 6 miles in 39:28.
Tuesday AM: Long Run with Martin at A1 Mountain. 21 miles in 2:12:06.
Wednesday AM: Distance Run with guys from Gregs. 10 miles in 1:09:24.
PM: Easy run with Tim from home. 4.5 miles in 29:50.
Thursday AM: Distance Run with Tim at Buffalo Park. 10 miles in 1:08:42.
PM: Easy Run with Brauny after core. 4 miles in 29:36.
Friday AM: Distance Run with Martin from Gregs house. 12 Miles in 1:18:46.
PM: Easy run with Tim from Lake Mary Road. 4.5 Miles in 30:31.
Saturday AM: Distance Run from home by myself out to Kachina Wetlands. 13 miles in 1:25:59.
PM: Easy run with Jordan and Danny from Cooper. 5.5 miles in 39:37.
Sunday AM: Distance Run with Martin, Danny and Brauny at A1 Mountain. 14 miles in 1:31:53.
Hope you will have a fantastic race in Daegu! Good luck!
ReplyDeleteBest of luck, Nick!
ReplyDeleteNolan and i will be cheering for you all
the way from Michigan.
Can't wait till race day!
All the best to you! Have a great race!
ReplyDeleteHi Nick,
ReplyDeleteI hope you have a great race - your training sounds like it is coming along nicely. I do have a couple questions if you don't mind me asking. First, you mentioned you have managed to stay injury free for the most part - if there was one or two things you could contribute that to - what would it be? With such high mileage and no stress fractures - do you attribute that to anything in particular - supplements? nutrition? plyometrics? I am currently in medical school and looking to increase my mileage if possible from about 80-90 a week to around a 100 but want to do it injury free so I am looking for any tips you may be willing to give for what your routine in staying injury free is?
Hi Nick
ReplyDeleteMy name is Zvi Adller and i am the Editor in chief at www.who-is-thegreatest.com , a new user-content "hall of fame 2.0" project, online since June 2011 and growing in numbers each day.
We would love to post an entry about your athletic achievements, let me know if you are interested so can get more details.
You can see an example to the end result here
http://www.who-is-thegreatest.com/content/47-points-blake
Your feedback will be much appreciated.
Thanks