Monday, April 30, 2012

Weekly Training Summary (4/23/12 – 4/29/12) : Peak Badwater Training Kickoff


Total Miles This Week – 85.10
Total Miles Prior week – 47.40
Total Miles This Month – 241.20
Total Miles This Year – 1,171.20
30-Day Rolling Total – 341.20

Base training is a very important part of preparing for a running event.  Building and broadening your base helps to create the proper foundation to facilitate movement into the core training phase – preparing the body to perform the workouts required in peak training, and aiding in injury prevention.  This week’s 85 miles of training wrapped up Base Badwater Training, and after a day of rest today, Peak Badwater Training begins.

Base Badwater Training started with the week immediately after Iron Horse 100 (February 20) and included two races that served training purposes – Umstead 100 and Bull Run Run 50 Mile.  Weekly mileage for the 10 weeks of base training has looked like this (most recent week on top):


Training for this week included a fun 26.2-mile run with Brennen W. at Rockefeller State Park.  Brennen and I used to get together on weekends in the Hudson Highlands before he joined the fatherhood club.  It was good to see him back in action.

Monday, April 23, 2012
5:24 AM – 6.20 miles in 56:55 (9:11 pace)

Tuesday, April 24, 2012
4:48 AM – 12.50 miles in 1:41:19 (8:06 pace).  Speed work day of 3k fast / 1k easy x 5.  3k splits were:

14:17.8 (7:41 pace)
14:31.5 (7:49 pace)
14.21.3 (7:43 pace)
14:27.7 (7:47 pace)
14:07.9 (7:36 pace)

Wednesday, April 25, 2012
5:20 AM – 7.00 miles in 1:01:17 (8:45 pace)

Thursday, April 26, 2012
5:17 AM – 5.00 miles in 46:09 (9:13 pace)

Friday, April 27, 2012
9:09 AM – 10.00 miles in 1:24:29 (8:26 pace).  Goal was to hold around 8:00 pace for first 4 miles, 8:00-8:30 pace for next 3 miles, and 9:00 pace for final 3 miles.

Saturday, April 28, 2012
6:46 AM – 26.20 miles in 4:10:47 (9:34 pace) with Brennen W. at Rockefeller State Park.

Sunday, April 29, 2012
6:27 AM – 18.20 miles in 2:53:31 (9:32 pace).

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