Blog Archives

Ru’s 40 Mile Plan

Ru’s 40 Mile Plan
————-
Month 1
————-

March 25
Week 1 will be our model for training and recovery.

Monday – Rest
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1½ hour run
Sunday – Rest

Notice that I am allowing 2 rest days after my Saturday long run.
Notice that I have factored at least 2 rest days in each week.

Apr 1
Week 2
Maintain 3 days of 1 hour runs, add 10 minutes to the Saturday long run.

Apr 8
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1 hour 50 minutes
Sunday – Rest

Apr 15
Week 4
Monday – Rest
Tuesday – 30 minute run
Wednesday – 45 minute run
Thursday – 30 minute run
Friday – Rest
Saturday – 1 hour 15 minutes
Sunday – Rest

————-
Month 2
————-
Apr 22
Week 1
Same as Week 1 of Month 1

Apr 29
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 30 minute run
Saturday – 2 hour run
Sunday – Rest

May 6
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 1 hour run
Saturday – 2 hour 20 min run
Sunday – Rest

May 13
Week 4
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour 30 minute run
Friday – 35 minute run
Saturday – 2 hour 50 min run
Sunday – Rest

————-
Month 3
————-
May 20
Week 1
Same as Week 2 of Month 1

May 27
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run in the morning, 1 hour run in the evening
Friday – Rest
Saturday – 3 hour 10 minute run
Sunday – Rest

June 3
Week 3
Monday – Rest
Tuesday – 1 hour 30 minutes
Wednesday – 1 hour 30 minutes
Thursday – 1 hour 30 minutes
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest

June 10
Week 4
Monday – Rest
Tuesday – 1 hour in morning, 1 hour in the evening
Wednesday – 1 hour in the morning, 1 hour in the evening
Thursday – 1 hour in the morning, 1 hour in the evening
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest

————————–
Month 4 TAPER & 40 miler
————————–

June 17 @30 mins only
June 19 @30 mins only
June 22 Monday 40 miler

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

NUTRITION

Nutrition is as important as the training, often overlooked and underestimated.

1. Take in 16 ounces of fluid for every hour of running.

2. For every run that lasts longer than 90 minutes, replace electrolytes.

3. Generation UCAN Superstarch plain and amino acid supplements

Adopted from http://blog.rockcreek.com/archives/make-the-rockcreek-stumpjump-your-first-50k.html

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Double Marathon Training Log

Week 14
12/17 – 12/23
Mon-Rest
Tue-Gym work
Wed-01:09:35, 5.0mi, 13’46″/mi, 162BPM
Thu-
Sun-Rest

Notes:
Tues-Skip rope, GHD sit-ups, shoulder, lats, dipbar leg lifts, dumbbell 2 arm kickbacks.

Week 13
12/10 – 12/16
Mon-Rest
Tue-Rest
Wed-Gym work
Thu-01:23:31, 6.7mi, 12’27″/mi, 173BPM
Fri-Sun-Rest

Notes:
Wed- Skip rope, GHD sit-ups, shoulder, lats, dips, disbar leg lifts.

Week 12
12/3 – 12/9
Mon- Rest
Tue- 01:23:45, 6.5mi, 12’52″/mi, 166BPM
Wed- 00:55:42, 4.1mi, 13’32″/mi
Thu-Sun-Rest

Notes:
Will be pushing out a double marathon for early 2013 instead of end of 2012.

Week 11

11/26 – 12/2:

Mon- 01:45:43hr, 7.6mi, 13’50″/mi,  168BPM
Tue- 01:01:39, 4.0mi, 15’23″/mi, 158BPM
Wed- Rest
Thu-Sun-Rest

Notes:

Week 10

11/19 – 11/25:

Mon-Tue  – No workout
Wed – 01:18:07, 6.3 miles, 12’22″/mi.
Thu-Sun – No workout.

Notes:
This week came off a vacation and almost right into Thanksgiving.

Week 9

11/12 – 11/18:
Vacation all week.

Week 8

Week M T W Th F S Su Week Week of
8 45 min Easy bike 1 hr 1 hr Rest  Vacation  Vacation  Vacation 8 11/5 – 11/11

11/5 – 11/11: 
Mon – 45 min spin bike planned. Actual: Rest.
Tue -1 hr run planned. Actual: 01:00:00, 4.31 miles, 13’56″/mi, 158BPM.
Wed – Rest planned. Actual: 50 min spin bike.
Th – Rest planned.
Fri – Sun – Vacation

Week 7

Week M T W Th F S Su Week Week of
7 45 min Easy bike 1 hr Rest 12 (2:36) 6 (1:18) Rest 1 hr 7 10/29 – 11/4

10/29 – 11/4: 
Mon – 45 min spin bike planned. Actual: Rest.
Tue -1 hr run planned. Actual: Rest.
Wed – Rest planned. Actual: Rest.
Th – 2:36 hr run planned.

  • Actual: 00:27:05, 1.9 miles, 14’04″/mi, 151BPM
  • Actual: 00:35:27, 3.1 miles, 11’22″/mi, no HR monitor.

Fr – 78 min run planned. Actual: 43:19:00, 3.2 miles, 13’20″/mi, 146BPM, 54°F
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Notes:
Thu – 1.9 miles easy, 3.1 miles consisting of sprints.
Fr – night run.

Week 6

Week M T W Th F S Su Week Week of
6 45 min Easy bike 1 hr Rest 10 (2:10) 5 (1:05) Rest 1 hr 6 10/22 – 10/28

10/22 – 10/28:
Mon – 45 min spin bike planned. Actual: Rest
Tue -1 hr run planned. Actual: 01:01:53, 3.9 miles, 15’41″/mi, 154BPM, 63°F, Mostly cloudy, Wind 8 mph, Humidity 52%.
Wed – Rest planned. Actual: 02:00:16, 8.4 miles, 14’17″/mi, 161 BPM.
Th – 2:10 hr run planned. Actual: Rest
Fr – 65 min run planned. Actual: Rest
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Week 5

Week M T W Th F S Su Week Week of
5 45 min Easy bike 1 hr Rest  9 (1:57) 4.5 (58 min) Rest 1 hr 5 10/15 – 10/21

10/15 – 10/21:
Mon – 45 min spin bike planned. Actual: 10 minute skip rope, GHD situps 3×10, Knees-to-Elbow 3×10, Lat pulldowns 3×10, seated shoulder press 3×10.
Tue -1 hr run planned. Actual: 01:33:05, 7 miles, 13’17″/mi, 165BPM, 75°F, Partly cloudy, Wind 10 mph, Humidity 65%.
Wed – Rest planned. Actual: 00:48:05, 3.69 miles, 13’01″/mi, 162BPM, 81°F, Clear, Wind 6 mph, Humidity 17%.
Th – 1:57 hr run planned. Actual:
Fr – 58 min run planned. Actual:
Sa – Rest planned. Actual:
Su – 1 hr planned. Actual:

Notes:
Mon – Create some fatigue in the gym for a good run tomorrow.
Tue – Had a good run. Trail and pavement. Did it in a fasted state. Just water and coffee prior to a late lunchtime run.
Wed – Completed back-to-back run for the week earlier than planned. Just felt right.

Week 4

Week M T W Th F S Su Week Week of
4 45 min Easy bike 1 hr Rest 8 (1:44) 4 (52 min) Rest 1 hr 4 10/8 – 10/14

10/8 – 10/14:
Mon – 45 min spin bike planned. Actual: Rest
Tue -1 hr run planned. Actual: 01:05:57, 4.4 miles, 14’51″/mi, 144BPM, 66°F, Scattered clouds, Wind 8 mph, Humidity 64%.
Wed – Rest planned. Actual: Rest
Th – 1:44 hr run planned. Actual: Rest
Fr – 52 min run planned. Actual: 01:16:16, 6 miles, 12’33″/mi, No HR Monitor, 63°F, Mostly cloudy, Wind 7 mph, Humidity 63%.
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Week 3
10/1 – 10/7:
Mon – 45 min spin bike, GHD situps, leg lifts.
Tue -1 hr run planned. Actual: 00:50:07, 4 miles, 12’31″/mi, No HR Monitor, 86°F, Clear, Wind 6 mph, Humidity 25%.
Wed – Rest planned. Actual: 01:00:09, 3.9 miles, 15’25″/mi, 147BPM, 75°F, Clear, Wind 5 mph, Humidity 57%.
Th – 1.5 hr run planned. Actual: Rest
Fr – 45 min run planned. Actual: Rest
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Notes:
Wed – Morning weight: 138.4 lbs. With fatigue legs from yesterdays run, decided to get a back-to-back run in.

Week 2
9/24 – 9/30:
Mon – 45 min spin bike, lat pulldown, shoulder press, GHD situps, leg lifts.
Tue – Rest
Wed – 01:07:22, 4 miles, 16’45″/mi, 145BPM, 66°F, Clear, Wind 7 mph, Humidity 64%
Th – Rest
Fr – 01:00:10, 4.3 miles, 13’52″/mi, 160BPM, 57°F, Cloudy, Wind 4 mph, Humidity 94%
Sa – Rest
Su – Rest

Week 1
9/17 – 9/23:
Mon – 01:00:01, 4.5 miles, 13’20″/mi, 157BPM, 63°F, Scattered Clouds, Wind 8 mph, Humidity 63%
Tue – Rest.
Wed – Rest.
Thu – Flubbbed.
Fri – Rest.

Notes:
Thur- Planned run. Actual skip for work/fan med appt.
Fri- Morning weight: 139.6lbs. Finally cracked 140. 🙂

Recovery month

Week of 6/4/12 – 6/10/12
Monday – 50K run.
Tuesday – Recover.
Wednesday – Recover.
Thursday – Recover
Friday – Recover.
Saturday – Recover
Sunday – Recover.

Week of 6/11/12 – 6/17/12
Monday – Recover
Tuesday – Recover.
Wednesday – Recover.
Thursday – 6/14 00:53:15 min run, 4 miles, 13’18″/mi, 161BPM. First run to test out legs since 50k ten days ago. Right leg problems at mile 2-3.
Friday – Recover.
Saturday – Recover
Sunday – Recover.

Week of 6/18/12 – 6/24/12
Monday – Recover
Tue 6/19 Light Stretch, 5 – 3min rounds of skip rope, Wall Ball squats, 1 mile step climber, 20min spin bike, 1 mile treadmill.
Wed 6/20 Light Stretch, 45 min spin bike, 1 mile treadmill. Evening Tae-bo DVD.
Thursday – Recover
Friday – Recover.
Saturday – Recover
Sunday – Recover.

Week of 6/25/12 – 7/1/12
Monday – 6/25 Light Stretch, 3 – 5 min rounds skip rope w/ crunches in between, 30 min spin bike, 1 mile treadmill
Tuesday – 6/26 1:17:06 hr run, 6 miles, 12’50″/mi, 162BPM. Second run post 50k. Legs held up this time. Slight twinges, but the wheels stayed on the whole time.
Wednesday – Recover. Tae-bo DVD.
Thursday – Recover
Friday – 6/29 30 min spin bike, 20 treadmill.
Saturday – Recover.
Sunday – Recover.

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.