Monday, March 12, 2012

Weekly Training Summary (3/05/12 – 3/11/12) : Backing Things Down / Strengthening Things Up


After a tough, solid 85 miles of training last week, end-of-week business travel to Phoenix provided the perfect opportunity to pull back a bit with an “easier” week of training.  That did not translate into a lack of long runs.  A 21.5 mile pre-work run on Wednesday was the perfect spot to squeeze in some long-mileage.  An added bonus – my good friend and business partner is an ex-marine in his 60s who is in incredible shape, and, on the weekend business trip he took me through two intense workouts that have me feeling it today.

Total Miles This Week – 52.90
Total Miles Prior week – 85.10
Total Miles This Month – 121.00
Total Miles This Year – 631.00
30-Day Rolling Total – 295.00

Monday, March 5, 2012
5:05 AM – 7.10 miles in 1:05:52 (9:16 pace)
5:20 PM – 40 minutes of strength training – Chest, Back and Core

Tuesday, March 6, 2012
5:07 AM – 6.00 miles in 53:57 (9:00 pace)

Wednesday, March 7, 2012
6:15 AM – 21.50 miles in 3:21:06 (9:21 pace)

Thursday, March 8, 2012
8:59 AM – 4.60 miles in 41:04 (8:55 pace)

Friday, March 9, 2012
5:20 AM – 2.00 miles in 18:15 (9:08 pace) before heading to Phoenix.

Saturday, March 10, 2012
4:15 AM – 4.25 miles in 36:06 (8:29 pace) as part of an over 2 hour strength training session (.25 mile intervals in between sets) that included over 250 pushups and 155 reps of bench (flat and incline) and flys.

6:30 PM – 2.25 miles in 22:30 (10:00 pace) as part of a second strength training session of about an hour and 30 minutes that included 150 pushups and additional chest and bicep exercises.

Sunday, March 11, 2012
5:15 AM – 3.20 miles in 29:31(9:13 pace) warm-up, followed by an additional 2.00 miles in 20:00 (10:00 pace) in the form of .25 mile stints during a strength training session targeting the shoulders.

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