Week of June 3-9
Sun: Run 3 mi easy; Cycle 12 mi
Mon: Run 6
Tue: Run 10.5 miles, with 6000m at I-pace; ladder workout (200m-400-600-800-1000-1200-1000-800); Cycle 10
Wed: Run 6.5
Thur: Run 4.5 (trails)
Fri: Rest
Sat: Run 13 (trails)
Totals:
Run: 43.5 miles on 6 runs (6hr 26m)
Cycling: 22 miles (1r 26m)
Swim: 0.6 miles (21min)
A fairly easy week.
The highlight was the Tuesday track group. The only ones around were Tara and Scott, training for speed, so I joined their planned ladder workout. After the past few weeks of lactate threshold pace running, it felt good to mix up the pace:
2.5 warm-up
3.75 @ I-pace
1.75 recovery laps
2.5 cool-down
Workout was a ladder. 200-400-600-800-1000-1200-1000-800-600-400-200 (all with 400m recoveries)
Splits: :42/1:25/2:11/2:57/3:40/4:29/3:35/2:56 (skipped the last 600, 400, and 200)
I haven't started pulling my hair out yet, but its now less than one week until Mohican. Let the weather watch begin.
Mon: Run 6
Tue: Run 10.5 miles, with 6000m at I-pace; ladder workout (200m-400-600-800-1000-1200-1000-800); Cycle 10
Wed: Run 6.5
Thur: Run 4.5 (trails)
Fri: Rest
Sat: Run 13 (trails)
Totals:
Run: 43.5 miles on 6 runs (6hr 26m)
Cycling: 22 miles (1r 26m)
Swim: 0.6 miles (21min)
A fairly easy week.
The highlight was the Tuesday track group. The only ones around were Tara and Scott, training for speed, so I joined their planned ladder workout. After the past few weeks of lactate threshold pace running, it felt good to mix up the pace:
2.5 warm-up
3.75 @ I-pace
1.75 recovery laps
2.5 cool-down
Workout was a ladder. 200-400-600-800-1000-1200-1000-800-600-400-200 (all with 400m recoveries)
Splits: :42/1:25/2:11/2:57/3:40/4:29/3:35/2:56 (skipped the last 600, 400, and 200)
I haven't started pulling my hair out yet, but its now less than one week until Mohican. Let the weather watch begin.
4 Comments:
Hey man,
Looks like our training is very similiar. I bet you run very well at MH 100. I wish you well. rest HARD this week and plan on taking in lots of easy digestable calories on race day. Congrats on the fine BRR and 3:08!
Hope to meet you on the trails somewhere this fall.
Greg
You haven't posted all week so I'm worried this may not reach you in time but Good Luck at Mohican. Based upon your training and past performances you will do great.
Oh and forget about the weather. Prepare for everything, expect everything. Nothing you can do about it.
Just wanted to wish you luck this weekend!!! Hope you have an amazing time out on the trails :)You're going to do great!
GOOD LUCK THIS WEEKEND!!! I will be thinking of you. Long may you run.
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