Consistently Slow
Day
Plan
Actual
Commentary
Monday
Pilates
Tuesday
6
Wednesday
8
Thursday
Friday
Saturday
Sunday
14
Total
40
Run until the trail runs out.
SCHEDULE 2016--
The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff
http://bkclay.blogspot.com/
How's the pilates working out, Ron?
Do you take a class?
How's the pilates working out, Ron? Do you take a class?
YouTube videos.Now I actually need to do it more than once every two weeks.It worked great years ago.
I'm starting to get back on track now that my collarbone is healing up fairly well. The 2 weeks before that would show as big goose eggs, so happy to log my 3rd 50+ mile week in a row ending yesterday.
That week of the 24th was with all of those miles wearing a sling. Still a bit of an effort to get over 12 miles for my long run right now though, I get a big knot in my back that just gets worse and worse. Hopefully now that I've been out of the sling for 2 weeks and 100+ miles it won't be as bad on my long run this weekend. Only 32 days before my first 50K trail run so I need to get a couple long runs in over the next 2 weeks.
Age: 50 Weight: 224 Height: 6'3" (Goal weight 195)
Current PR's: Mara 3:14:36* (2017); HM 1:36:13 (2017); 10K 43:59 (2014); 5K 21:12 (2016)
I'm starting to get back on track now that my collarbone is healing up fairly well. The 2 weeks before that would show as big goose eggs, so happy to log my 3rd 50+ mile week in a row ending yesterday. 4/7/2014 – 4/13/2014: 51.0 mi 7:37:06 8:58 / mi 3/31/2014 – 4/6/2014: 52.2 mi 7:54:53 9:07 / mi 3/24/2014 – 3/30/2014: 50.9 mi 7:54:20 9:20 / mi 3/17/2014 – 3/23/2014: 32.4 mi 5:00:07 9:17 / mi 3/10/2014 – 3/16/2014: 17.3 mi 2:49:45 9:50 / mi That week of the 24th was with all of those miles wearing a sling. Still a bit of an effort to get over 12 miles for my long run right now though, I get a big knot in my back that just gets worse and worse. Hopefully now that I've been out of the sling for 2 weeks and 100+ miles it won't be as bad on my long run this weekend. Only 32 days before my first 50K trail run so I need to get a couple long runs in over the next 2 weeks.
You were close to 150 monthly miles. Go for 1 twenty miler in the next 2 weeks. if you do not get it in you will be fine. You have a decent base.
Feeling like I'm getting back into the swing of things. Got in a 17 mile long run on Saturday morning with only 1 mile of that on pavement and just knocked out 12.4 miles this evening with 2 big hills on that run.
Total for the week:
On my long run my shoulders still got pretty tight after about mile 12 but I was able to rotate my neck, shoulders, etc. and loosen back up for the most part. Didn't really even notice my shoulders tonight, but only did the 12 miles tonight.
Next week is my peak training week then starting to slow down a little bit after that. Less than 4 weeks until my first 50K.
ay
4 + ST
Moderate pace. After medium
long weekend runs Adapting
4
Ran 2 Walked 2. Tight calf.
Strength
Training
18
16
46
Peak week of training for me probably for the year.
Saturday did a 20 miler and then Sunday 11. Avg pace is slower than usual because I did a trail/pasture/brush run around my hunting property looking for shed antlers. It logged in as 6.3 miles at a 15:27 avg pace so that messed up the avg. It was a pretty decent effort though busting brush, etc. in 88 degree weather on Friday evening so the 20 miler Saturday morning ended up being tougher than I expected. Walked several times but still kept it under a 10:00 overall avg pace. It was very humid for me and I only brought 16oz of fluid and it was gone with 4 miles to go.
10:13 / mi
Streak is up to 37 days and 299 miles for an avg of 8.1 mile per day right now.
18 days until my goal 50K trail race.
I like this weekly thread, but it doesn't seem to be catching on with everyone else!
First week of my taper. Did a 13 mile MP Tempo run (2 warm up, 10 @ MP, 1 cool down) and it felt really good. I eased my way into it and just ran easy 8:10 - 8:20 pace for the last 8 miles of the Tempo portion and felt good about it. Much better than the last one.
Signed up for a Light up the Night 5K that sponsored a local charity for Saturday night. It wasn't certified but closely followed another certified course so it seemed pretty accurate. No official timing or anything like that. Lined up on the front row and about 10 college kids started out ahead of me and I reeled them in over the first mile or mile and a half. Except 3 of them running shirtless held up at around a 6:20 pace and left me in the dust. I followed the 1st female (also a college student, but not shirtless) pretty closely, but there wasn't anyone within at least a hundred yards behind me so I had a hard time pushing it too hard. Ended up crossing the line right at 22:00 on my time for an avg pace of 7:05. Not my best 5K, but my 2nd best and considering I had run 40 miles already this week before the race and am right in the middle of a marathon type training load I was pretty happy with that time. Finished 5th overall out of about 150 people. Of course they were giving prizes (coupons for a free bundt cake) to the top 3 finishers for each gender so the 3 buff college dudes got those. They finished just under 20:00 so there is no way I could have beat them.
Next week drops down to right around 50 miles with a bit of that front loaded in the week. Feeling good about the 50K, weather is going to be a huge deal this time of the year though, it could be in the mid 80's for most of the run or mid 60's. Spending 5+ hours out there 20 degrees difference in temperature could make a huge difference.
Oh well, hope everyone's training is going well. Nathan