Sunday, April 22, 2012

Weekly Training Summary (4/16/12 – 4/22/12) : Post Bull Run Run Ease Back Week


One week after Bull Run Run 50 mile, and aside from one or two sore spots, it looks as if base training for Badwater is complete.  It is time to go full throttle into training with 84 days (12 full weeks) to go until the big day in July.

This week we hit the $8,000+ mark in fundraising for the Challenged Athletes Foundation in connection with the 2012 Badwater Ultramarathon.  In exceeding $6,000 in donations for CAF we are entitled to a full refund of our Badwater entry fee of $995, and, as in past years, that refund will head straight to CAF as an additional donation.  You can still donate to this great cause.  Simply click on the CAF logo in this post or on the right hand sidebar and donate today!


Total Miles This Week – 47.40
Total Miles Prior week – 71.50
Total Miles This Month – 156.10
Total Miles This Year – 1,086.10
30-Day Rolling Total – 313.80

Monday, April 16, 2012
5:30 AM – 20 minute stationary bike + 20 minutes core work.

Tuesday, April 17, 2012
5:47 AM – 3.10 miles in 28:18 (9:08 pace)
4:45 PM – 1 hour 45 minutes of strength training: chest, biceps and core.

Wednesday, April 18, 2012
5:22 AM – 5.20 miles in 43:23 (8:20 pace)

Thursday, April 19, 2012
5:08 AM – 6.00 miles in 54:40 (9:06 pace)
6:00 PM – 1 hour 30 minutes of strength training: triceps, shoulders and core.

Friday, April 20, 2012
5:43 AM – 4.30 miles in 39:04 (9:05 pace)
12:02 PM – 5.80 miles in 53:48 (9:16 pace)

Saturday, April 21, 2012
6:13 AM – 16.00 miles in 2:40:00 (10:00 pace) with Wayne B. at Rockefeller State Park.
1:23 PM – 7.00 miles in 1:04:14 (9:10 pace) on the North/South County Trail.  Jumped at the change to get a second run in sunny, 77 degree temps when the girls decided to go bike riding.

Total for the day of 23.00 miles in 3:44:14 (9:45 average pace).

Sunday, April 22, 2012
12:00 PM – 1 hour 30 minutes strength training, core and spin, including 200 push ups.

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