Blog Archives

Week 14 (taper)

Week of 5/28/12 – 6/3/12

This is 50k training month 4 week 2 (taper week)

The 8-9 days before the race should consist of no more than 3 days running with no more than 30 minutes each run.

Target HR 154-164 BPM.

Monday – Rest.

Tuesday – 00:30:08, 2mi, 15’03”, 151 bpm.

Wednesday – Rest.

Thursday –00:30:01, 2.18mi, 13’45″/mi, 156 bpm.

Friday – Rest.

Saturday – 00:17:44, 1mi, 17’45″/ mi, pushing a jogger. Later in the day bruised my left forefoot slipping on the stairs. LOL

Sunday – Rest.

Week totals:

Mileage: 5.18mi

Hours: 01:17:53

Notes:

Tues: Felt crummy. Headache and tired.

Thur: Felt great!

Fri: Went ziplining. Followed with a huge lunch. Treated myself at REI to a new visor and nutrition for the 50k.

Upcoming week:

Jun 4 Monday 50k

Week 13

Week of 5/21/12 – 5/27/12

This is 50k training month 4 week 1

Target HR 154-164 BPM.

Monday – Rest planned.

Tuesday – Rest planned.

Wednesday – 1 hour in the morning, 1 hour in the evening

  • Actual: 00:54:47, 4mi, 13’42″/mi, 159bpm. Daytime.
  • No evening run.

Thursday – 1 hour in the morning, 1 hour in the evening

  • Actual: Rest.
  • Actual: Rest.

Friday – Rest

Saturday – 3 hour 30 minute run.

  • Actual: Rested.

Sunday – Rest.

Week totals:

Mileage:

Hours:

Notes:

Upcoming weeks

Week of 5/28-6/3 taper

May 29 @30 mins only
May 31 @30 mins only
Jun 4 Monday 50k

The 8-9 days before the race should consist of no more than 3 days running with no more than 30 minutes each run.

Week 12

Week of 5/14/12 – 5/20/12

This is 50k training month 3 week 4

Target HR 154-164 BPM.

Monday – Rest planned.

;

  • Actual: 00:58:44, 4.27 mi, 13’44″/mi, 153bpm. 64°F Mostly cloudy 12mph winds, 56% humidity.

Tuesday – 1 hour in morning, 1 hour in the evening planned.

  • Actual: 01:23:03, 5.87 mi, 14’09″/mi, 161bpm. 66°F Partly cloudy 15mph winds, 52% humidity.
  • Actual: 01:00:01, 4.00 mi, 15’00″/mi, 148bpm. 52°F Evening, 7mph winds, 83% humidity.

Wednesday – 1 hour in the morning, 1 hour in the evening

  • Actual: 01:00:02, 4.28 mi, 14’00″/mi, 157bpm. 61°F Scattered clouds 12mph winds, 72% humidity.
  • Actual: 01:00:01, 3.86 mi, 15’31″/mi, 147bpm. Evening.

Thursday – 1 hour in the morning, 1 hour in the evening

  • Actual: 01:00:01, 4.45 mi, 13’29″/mi, 159bpm. 61°F Partly cloudy 17mph winds, 59% humidity.
  • Actual: 01:01:58, 4.45 mi, 13’55″/mi, 153bpm. 52°F Evening, overcast, 9mph winds, 77% humidity.

Friday – Rest
Saturday – 3 hour 30 minute run. Actual: Rested.

Sunday – Rest.

  • Actual:03:03:22, 12.56 mi, 14’35″/mi, 149bpm. Evening.

Week totals:

Mileage: 43.74

Hours:

Notes:

Monday: Due to the guilt of no runs over the past weekend and the shin twinge, has led me to go for an easy run today. Also sore throat and some itchy red eyes.

Tuesday: Run 1: No shin issue.

Sunday: Long training run from 9:30pm-12:30pm. Two handhelds with 300 calories each of HEED. Full 70 oz. hydrapak of water. Salt stick start and after 1st and 2nd hour into the run. Experience blurry left eye staring mid run. Had it before during other late night long training runs.Think the eye is tired. Temporary.

Upcoming weeks

This is 50k training month 4 week 1
Week of 5/21-5/27
Do same as last week.

Week of 5/28-6/3 taper

May 29 @30 mins only
May 31 @30 mins only
Jun 4 Monday 50k

The 8-9 days before the race should consist of no more than 3 days running with no more than 30 minutes each run.

Week 11

Week of 5/7/12 – 5/13/12

This is 50k training month 3 week 3

Target HR 154-164 BPM.

Monday – Rest. Actual: Rested
Tuesday – 1 hour 30 minutes planned. Actual: 01:05:49,  3.84 miles, 17’06″/mi, 141 bpm.
Wednesday – 1 hour 30 minutes planned. Actual: 01:30:01, 6.07 miles, 14’49″/mi, 156 bpm.

Thursday – 1 hour 30 minutes planned. Actual: 01:18:35, 5.42 miles,  14’29″/mi, 148 bpm.
Friday – Rest
Saturday – 3 hour 30 minute run planned. Rested.
Sunday – Rest

Week totals:

03:54:25

15.33 miles

 

Notes:

Sick Sat and Sun. Developed right shin pain on Sun.

 

Week 10

Week of 4/30/12 – 5/6/12

This is 50k training month 3 week 2

Target HR 154-164 BPM.

Monday – 1 hour run planned. Actual: 01:00:02, 4.56 miles, 13’09″/mi, 158 bpm. 72°F. Scattered clouds. 8mph winds. 53% humidity.

Tuesday – Rest planned. Actual: Rested.

Wednesday – 1 hour run planned. Actual:

Thursday – Rest planned.

Friday – 1 hour run planned. Actual:
Saturday – 3:10 hour run planned.
Sunday – Rest planned.

Week totals:

Notes:

The week’s training flubbed due to family illnesses.

Week 9

Week of 4/23/12 – 4/29/12

This is 50k training month 3 week 1

Target HR 154-164 BPM.

Monday – Rest.

Tuesday – 1 hour run planned. Actual: 01:30:44, 6 miles, 15’07″/mi, 151bpm. 68°F Mostly cloudy, winds: 10mph, humidity 60%.

Wednesday – 1 hour run planned. Actual: 01:22:48, 6 miles, 15’47″/mi, 157bpm. 68°F Mostly cloudy, winds: 8mph, humidity 60%

Thursday – 1 hour run planned. Actual: 00:56:00, 5.05 miles, 11’12″/mi, 170 bpm . 59°F, Mostly cloudy, 14mph winds, humidity 51%.

Friday – Rest. Actual: Rest
Saturday – 3 hour run planned. Actual: Rest
Sunday – Rest planned. Actual: 2:00:02, 8.51 miles, 14’06″/mi, 141BPM. Night run.

Week totals:
7hrs
25.5 miles

Notes:

Wednesday: 3 miles MAF, 4th mile around 160, 5th mile around 170, last mile 180+. Highest HR 202 bpm.

Thursday: First 2.5 miles at 160-169bpm. Miles 2.5-4 at avg 170-179bpm. Final mile 180-190bpm. Highest HR 194 bpm.

Sunday: 10pm-Midnite.

Week 8

Week of 4/16/12 – 4/22/12

This is 50k training month 2 week 4

Target HR 154-164 BPM

Monday – 1 hour run planned. Actual: 4.45 miles, 00:57:55, 13’00″/mi. Avg HR 160 BPM. Weather: 61°F, Scattered clouds, Wind: 13 mph.
Tuesday – 1 hour run. Actual: Rest.
Wednesday – Rest. Actual: Rest.
Thursday – 1 hour 30 minute run. Actual: 4.63 miles, 00:56:34, 12’13″/mi. Avg HR 164 BPM. Weather: 70°F
Friday – 35 minute run. Actual: Rest.

Saturday – 2 hour 50 min run
Sunday – Rest

Notes:

Monday: Felt good. Might need to adjust base range as a result of last Friday’s final mile where I got my HR up to 200.

Tuesday: Stood at my desk practicing one-leg stances to strengthen the lower body.

Thursday: Felt good. Might need to adjust base range as a result of last Monday’s final mile where I got my HR up to 200 again.

Week 7

Week of 4/9/12 – 4/15/12

This is 50k training month 2 week 3

Target HR 154-164 BPM.

Monday – 1 hour run planned. Actual: 7.54 miles, 1:48:25, 14’22″/mi. Avg HR 160 BPM. Weather: 59°F, Cloudy, Wind: 7 mph.
Tuesday – 1 hour run planned. Actual: Rested.
Wednesday – Rest planned. Actual: Rested. Sore right foot.
Thursday – 1 hour run planned. Actual: Rested.

Friday – 1 hour run planned. Actual: 5 miles, 00:59:08, 11’49″/mi. Avg HR 168 BPM. Weather: 54°F, Mostly cloudy, Wind: 12 mph.
Saturday – 2 hour 20 min run planned. Actual: Rested.
Sunday – Rest planned. Actual: Rested.

Notes:

Monday: Add some hill. Extended this run duration to make up for a missed 2hr run on the weekend. Nutritionally: 1/3 cup of coffee pre-run. I carried a bottle of low calorie G2 spiked with one plain GU gel.

Tuesday: No time to run. Took a rest day. By the evening, right foot and ankle soreness. Bummer.

Wednesday: Rest sore right foot. Had a burrito instead of a workout. Tried on the a Brooks Pure Trail model, NB1, and Merrill Road Glove. All possibilities. Picked up a box of plain GU gels and a bottle of salt sticks.

Thursday: Foot felt good. Ran in and around the office and up and down stairs. No pain. Resting today just in case. Should test it out tomorrow.

Friday: MAF range for 2.5 miles. Went zone 3, then on to zone 4 last mile. Highest BPM was at 4.46 mile mark and was 200. Fastest mile average at 8:36. Nutritionally: 1 salt stick cap before run. This was my first time taking salt caps. Also ore-run was 1/3C of black coffee. I carried a bottle of low calorie G2 spiked with one plain GU gel and generally drank a mouthful every mile.

Week 6

Week of 4/2/12 – 4/8/12

This is 50k training month 2 week 2

Target HR 154-164 BPM.

Monday – 1 hour run planned. Actual: 6.38 miles, 1:30:01, 14’06″/mi.  Avg HR 161 BPM. Weather: 66°F, Mostly cloudy, Wind: 10 mph.

Tuesday – 1 hour run planned. Actual: 4.31 miles, 1:00:00, 13’54″/mi. Avg HR 157 BPM. Weather: 55°F, Mostly cloudy, Wind: 10 mph.

Wednesday – Rest planned. Rested

Thursday – 1 hour run planned. Actual: 4.44 miles, 1:00:02, 13’31″/mi. Avg HR 157 BPM. Weather: 50°F, Partly cloudy, Wind: 15 mph.

Friday – 30 minute run planned. Rested.
Saturday – 2 hour run planned. Skipped, Easter weekend was busy.
Sunday – Rest planned. Skipped, Easter weekend was busy.

Monday: I basically made this the long run  I didn’t do last weekend. Included some hills on this one. Thoughts about Micah True.

Week 5

Week of 3/26/12 – 4/1/12

This is 50k training month 2.

Monday – Rest
Tuesday – 1 hour run. 4.41 miles, 1:01:51, 14’01″/mi. Target HR 154-164 BPM. Avg HR 160 BPM. 57°F, Overcast, Wind: 18 mph.
Wednesday – 1 hour run. Rested.
Thursday – Rest. 6 miles, 1:23:34, 13’55″/mi. Target HR 154-164 BPM. Avg HR 159 BPM. 59°F, Overcast, Wind: 5 mph, 72% humidity.

Friday – 1 hour run. Work forced a rest day.
Saturday – 1½ hour run. Not felling it, took a rest day.
Sunday – Rest

Wed: Neck pain. Probably bad posture on Tues run.

Thur: Still some neck and upper shoulder pain. Focused on posture this run. Felt so-so. I can blame it on the humidity or an empty stomach, but whatever. Got it done and pleased.

Got the news this evening that Caballo is missing. I know it’s dumb, but in mysterious way I wonder if feeling a bit off during my running today was a vibe that something ain’t right in the running universe because Micah is missing. I pray he’s safe and found.

Not feeling too hot all weekend. Think allergies are kicking in.