Sunday, June 13, 2010

Weekly Training Summary (Badwater Training Week 6 of 10)

Weeks 1 through 5 of Badwater word....tough.  Never before in my training have I averaged over 94 miles over a 5 week period, nor have I ever had a month in which my mileage reached even close to as high as it did in May (424).  This week (at least Monday through Friday of it) served as more of a mid-way "recovery week", with more cross-training mixed in.  I tested the left groin/leg injury with a long, 35 mile run on Saturday (still feeling it a bit, but not nearly as bad as earlier in the week).  This week was also the beginning of sauna training.

Monday, June 7, 2010
45 minutes on the stationary bike followed by 1:10 session of weights and core work.  The hamstrings and quads are feeling nice and sore from this past weekend's training.

Tuesday, June 8, 2010
5 miles in 46:00.  Working out some kinks and soreness from Badwater training camp weekend.

Wednesday, June 9, 2010
40 minutes on the stationary bike followed by 45 minutes of weights and core work.  Still feeling a bit of discomfort at times in the left leg/groin, but working through it by using this week as a recovery week.

Thursday, June 10, 2010
9.25 miles in 1:26:55 at Rockefeller with Aaron.  Finally was able to get my ass out of bed at 4 AM without throwing the alarm across the room (first time since my return from Colorado).

Thursday Run Elevation Profile

Friday, June 11, 2010
35 minutes on the stationary bike.  Joined a new gym today (Club Fit) and began sauna training - 20 minutes at over 200 degrees.  Lots of stretching and rolling yesterday seemed to help with the left leg/groin situation.

Saturday, June 12, 2010
35 miles in 5:49:18 with Brennen at Rockefeller and North on the OCA.  Continued to experiment with Phix today...very nice results.  Really cool - they were representatives from the Friends of the OCA stationed at one of the weirs and we got the opportunity to actually go inside for a tour.  We took the short, "we have another 15-20 miles to run" tour, but it was pretty cool to see the inside.  What is a weir, you ask?  Weirs (also known as a waste weirs) were integral structures along the Aqueduct that provided a means of draining a section of the aqueduct tunnel for repairs or in anticipation of water overflow. The weirs were located near streams so the excess water could be diverted to them. The weirs also had openings at the top of the weir structure, hence providing a source of ventilation for the water and to help regulate the water flow through the tunnel. Each waste weir had a sluice gate which diverted excess water out of the tunnel and into a nearby stream.

Map of Today's 35-mile Run

Elevation Profile

Sunday, June 13, 2010
9 miles in 1:24:26 at Rockland Lake State Park - Flat, paved surface.
Sauna training - 35 minutes.

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

1 comment:

  1. Tony, I love these training summaries! Thanks for posting them. Way to go with your training. It will be so cool to see how your race goes with the stepped up training regime. I'll be following your progress and cheering you on at Badwater. You're awesome!

    :) Dusty