Sunday, May 23, 2010

Weekly Training Summary (Badwater Training Week 3 of 10)

Three weeks down, and this one was consistent and tough.  I've come to the realization that next weekend's Pineland Farms 50 Mile Race will end up as a training run, despite the thoughts I had early in the year of aiming for a sub-9:00 finish.  As a very smart friend of mine said, "Badwater is your "A" race, right?  No sense in wasting time tapering for Pineland Farms!"  So, Week 4 of Badwater training will pick up right where this past week left off...hitting the hills and adding more miles. Then, Brian K. and I are heading to Colorado for a 3-day long training session with a very, very special friend (who just so happens to be one of the very best ultra-runners in the business).  She's is going to run us into the ground for 3 days of high altitude training.  We will call it hell-weekend.  More on that in a separate post.

So far, injury is good!

Monday, May 17, 2010
AM - 8 miles in 1:16:19.
PM - Core work.

Tuesday, May 18, 2010
AM - Hill Repeats (8), 7.50 miles in 1:07:54 - Original plan was to get in 15 repeats.  Work constraints got in the way, and despite getting up at 4:15 AM to meet Eric at the park, I had to cut it short.  Still, my legs are toast.  As Brian says, we will be blessed to just survive this training.
PM - 5 miles in 48:41.

Elevation Profile of AM Hill Repeats

Wednesday, May 19, 2010
10.5 miles in 1:40:55.

Thursday, May 20, 2010
AM - Hill Repeats (10+), 9.75 miles in 1:28:15 - Shorter hill. Pushed harder and felt way better than Tuesday morning repeats.
PM - 4.5 miles - The best run that I have ever had, simply because it was the first run ever with my 9 year old daughter, Julia.  We have no idea how long it took (but she does know that she did the first 1.6 miles at 10:30 pace), but for something like this time doesn't matter at all.

Elevation Profile of AM Hill Repeats
Friday, May 21, 2010
AM - 14.50 miles in 2:17:49 at Rockies with 1,230 feet of climbing.
PM - Core work.

Elevation Profile of AM Run

Saturday, May 22, 2010
26.2 miles in 3:58:23 at Rockland Lake State Park (flat pavement) - In theory, the weekend back-to-back long runs are supposed to be at an "easy" pace.  I surely ran the first 13.1 easy (in about 2:05).  Running with 2:55 marathoner Aaron, we ran the second 13.1 in around 1:53, including mile splits of 8:28, 8:00 and 8:30 for miles 23, 24 and 25. My original plan was to run this entire run shooting for a 10:00 min/mi pace. I'm sure the flatness of this course and the many Canada Geese (my nemesis) along the way helped make the pace a little quicker.

Sunday, May 23, 2010
26.2 miles in 4:13:14 with approximately 2,600 feet of elevation gain - Did something rare today and ran alone. It has been a long time since I've run an entire long run in solitude, and it is easy to forget how "lost" you can get with your thoughts when out there on your own.  Speaking of "lost", series finale of Lost tonight !

Elevation Profile of Sunday's Long Run

NEXT WEEK'S GOAL:  Survive Pineland Farms 50 Mile.

Updated comparison of this year's Badwater training to last year's :


  1. Tony,

    Great training summaries! It brought a smile to my face that Julia ran with you!

    Keep up the great training,

    :) Dusty

  2. Another solid week Tony. I am back from Vegas so see you out there.

  3. All I can say is ... ouch. Makes my measily marathon on Sunday look like tea and crumpets.
    Best of luck ... enjoy the journey.