Sunday, March 4, 2012

Weekly Training Summary (2/27/12 – 3/04/12) : Good Start Towards July’s Goals


An incredible rush of excitement always accompanies the honor and privilege of being accepted to participate in the Badwater Ultramarathon.  Even though the journey in Death Valley sits 133 days in the distance, the simple receipt of the acceptance email jump-starts the initial quest of “preparation.”  This week was just that, and, only two weeks removed from the Iron Horse 100, a perfect confirmation that all systems are in working order.  I will need to decide on how to approach Umstead 100 (March 31) given that Badwater and training for it is top priority - run the 50-mile option vs run 100 miles but at a slower targeted pace.  I suppose we can leave that decision to a later date.

Total Miles This Week – 85.10
Total Miles Prior week – 40.40
Total Miles This Month – 68.10
Total Miles This Year – 578.10
30-Day Rolling Total – 302.60

Monday, February 27, 2012
4:59 AM – 3.00 miles in 28:26 (9:28 pace).  Easy recovery run.
6:00 PM – 40 minutes of strength training – Chest, Back and Core

Tuesday, February 28, 2012
5:03 AM – 6.00 miles in 49:06 (8:10 pace).  A speed work day of 5 x 1k + 7 x 100m repeats, with splits of:

1k – 4:18, 4:17, 4:19, 4:20 and 4:15
100m – 25.1, 23.6, 24.3, 25.2, 23.1, 25.2 and 24.8

6:00 PM – 30 minutes of Plyometrics training.

Sauna, 20 minutes at 184 degrees.

Wednesday, February 29, 2012
4:47 AM – 8.00 miles in 1:13:46 (9:13 pace).
6:00 PM – 40 minutes of strength training – Biceps, Triceps and Core.

Thursday, March 1, 2012
5:12 AM – 7.30 miles in 1:08:13 (9:21 pace).  Hill repeats, 6 x .40 miles.
3:30 PM – 30 minutes of strength training – Legs and Back

Sauna, 20 minutes at 183 degrees.

Friday, March 2, 2012
4:38 AM – 4.00 miles in 32:21 (8:05 pace).  A speed work day of 5 x 500m, 5 x 200m + 2 x 100m, with splits of:

500m – 2:03, 2:08, 2:06, 2:05 and 2:11
200m – 49.2, 49.5, 48.2, 50.0, and 48.1
100m – 25.1 and 23.9

Saturday, March 3, 2012
5:09 AM – 19.20 miles in 2:58:31 (9:17 pace).  It was a rainy and dreary day.  After running 9.00 miles in 1:24:04 (9:20 pace) in and around my neighborhood, I took a short drive to Rockefeller State Park and continued another 10.20 miles in 1:34:27 (9:16 pace). 
1:27 PM – 9.00 miles in 1:27:07 (9:40 pace).

Daily total – 28.20 miles in 4:25:38.

Sauna, 20 minutes at 183 degrees.

Sunday, March 4, 2012
5:13 AM – 18.40 miles in 2:50:10 (9:14 pace).  Unlike yesterday, it wasn’t rainy.  Like yesterday, I started in and around my neighborhood with 8.40 miles in 1:16:48 (9:08 pace) before heading to the North County Trail for another 10.00 miles in 1:33:22 (9:20 pace).
1:00 PM – 10.20 miles in 1:35:52 (9:23 pace).

Daily total – 28.60 miles in 4:26:01.

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