Sunday, March 25, 2012

Weekly Training Summary (3/19/12 – 3/25/12) : Hanging Out At 90 Miles


Many, many thanks to all those who voted on the Umstead 100 poll, and also to the over 30 folks that send emails on the subject with thoughts/advice, etc…  From a polling perspective, 141 people voted yielding the following results :

81 (57.45%) Run 100 Miles Targeting 21-Hour Finish
36 (25.53%) Run 100 Miles Targeting 24-Hour Finish
22 (15.60%) Run 50 Miles
02 (01.42%) Do Not Run

For sure, I will be running at Umstead next weekend.  I feel pretty good about where I am physically, and since running Iron Horse 100 on February 18, haven’t lost much in training with weekly mileage of 40.4, 85.1, 52.9, 90.0 and 90.40.  My body appears to be getting used to handling the transition from running 100 to regular training with minimal recovery.

So, the plan will be to not taper or reduce mileage too much for Umstead, treating the race as an excellent opportunity to train for Badwater, working on hydration and nutrition among other things.  To do that effectively, it looks as if the distance to run will be the full 100.

Total Miles This Week – 90.40
Total Miles Prior week – 90.00
Total Miles This Month – 301.40
Total Miles This Year – 811.40
30-Day Rolling Total – 346.40

Monday, March 19, 2012
5:52 AM – 3.00 miles in 27:36 (9:12 pace).  Easy run to start the week.
12:23 PM – 6.00 miles in 54:00 (9:00 pace).  North/South County Trail.

Tuesday, March 20, 2012
5:09 AM – 6.00 miles in 54:41 (9:06 pace)

Wednesday, March 21, 2012
5:00 AM – 8.00 miles in 1:03:35 (7:57 pace).  11 seconds faster than the same speed workout last week - 4 x 1k (.18 mile recovery in between), 8 x .25 miles (.15 mile recovery in between), and 10 x 100 meters (.04 mile recovery in between).  Splits were :

1k        .25 mile     100 meter

4:21     1:43           25.0
4:23     1:44           25.6
4:26     1:51           24.8
4:27     1:52           24.2
            1:44           26.0
            1:44           24.1
            1:47           24.4
            1:42           25.3
                              25.2
                              25.0

1:53 PM – 7.00 miles in 1:03:35 (9:26 pace).

Thursday, March 22, 2012
4:27 AM – 10.30 miles in 1:34:58 (9:13 pace).

Friday, March 23, 2012
5:58 AM – 3.20 miles in 28:18 (8:50 pace).
11:36 AM – 7.80 miles in 1:09:11 (8:52 pace).

Saturday, March 24, 2012
4:55 AM – 20.50 miles in 3:13:49 (9:27 pace)

Sunday, March 25, 2012
7:41 AM – 18.60 miles in 2:39:48 (8:35 pace).  Had a blast at the Boston Blowout 30k race with Aaron, Peter L., Frank and Emmy.

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