Sunday, June 5, 2011

Badwater Training Week In Review (May 30 to June 5)

Recovery week after last Sunday's Pineland Farms 50 mile?  Not.  It was more like a recovery 2-3 days.  Thanks to a re-activation special at Club Fit, heat training in the sauna has begun and I was surprised how difficult (and boring) it is when you first start out.

Monday, May 30
OFF

Tuesday, May 31
3:22 PM - 2.00 miles in 20:36 (10:18 pace) as an easy return to running after Sunday's 50.  A lovely 87 degrees out.  20 minutes in sauna.

Wednesday, June 1
2:57 PM - 5.00 miles in 53:04 (10:36 pace).  I ran this with Wayne at a very easy pace (he is returning from / battling injury).  Temperatures were again in the upper 80s.  15 minutes in sauna.

Thursday, June 2
2:05 PM - 6.70 miles in 1:03:54 (9:32 pace).  A cooler day and an improved pace (again, running with Wayne). 25 minutes in sauna.

Friday, June 3
5:30 AM - 9.00 miles in 1:18:55 (8:45 pace).

4:13 PM - 5.50 miles of speed-work at the track, doing a modified ladder workout that looked like this:
1.00 in 9:52 warm-up
0.25 in 1:44
0.25 in 2:20 recovery lap
0.50 in 3:25
0.25 in 2:14 recovery lap
0.75 in 5:11
0.25 in 2:19 recovery lap
0.50 in 3:22
0.25 in 2:16 recovery lap
0.25 in 1:34
0.50 in 4:33 recovery lap (2)
0.25 in 1:41
0.50 in 4:53 cool-down

Saturday, June 4
6:02 AM - 18.20 miles in 3:01:20 (9:57 pace).  25 minutes in sauna.

Sunday, June 5
6:19 AM - 15.00 miles in 2:26:54 (9:47 pace).  Out-and-back on the paved North/South County Trailway.

Totals for the week:

Running Miles - 61.40
Sauna Time - 1 hour 25 minutes

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