#2867
Week 5 Goals: This week I want to get up near or in the 70s. Monday I want to take relatively easy, I'll probably just run at lunch or right after work. Tuesday morning I am going to run to the local high school and vote, and then in the evening I'll be at Twin Brooks for trail running (although I'll have to cut that short so I can get back to Portland in time to help out with a winter apparel clinic for the ladies at Maine Running Company.) Wednesday I hope to get in 15 miles by running home from work the long way, Thursday should be an easy double, and Friday should be like Monday. Saturday and Sunday I am going to plan on getting 4-5 hours of running between the 2 days, Saturday at Pineland and Sunday at Bradbury.
Run to Win25 Marathons, 17 Ultras, 16 States (Full List)
Future running partner.
Just out of curiosity, what kind of paces are you doing your easy runs at now?
Week 6 Goals: This week will be similar to last week, except that I'll probably run every day with no days off and I'll likely split Wednesday's mileage up between multiple runs rather than running home from work. If I can get 10 miles in during the morning, then I'll run at lunch time, otherwise I'll get my remaining mileage in when I get home from work. I'm going to plan on back to back long runs on trails next weekend again, although I should have company on Sunday so that should make it easier to keep focused and not have as many distractions as I did today (started late and stopped in the middle to chat with someone and ran really slow with some friends I found on the trail for the last 6 or 7 miles.) Hopefully that'll lead to 40 miles over the weekend. The goal will be 5-6 hours, whatever that distance winds up being. This week should be interesting. I think I'm going to make my mileage no problem, but it won't be exactly as I'd planned. No lunch run yesterday, but today I did a triple for 21+ miles and I'm going to be running home from work on Friday since Saturday a friend is putting on a fat ass style race and I'll likely be helping out with that. That could involve anywhere from 10k to 15 miles when all is said and done, so I should end up running 80-95 miles, I think, but no idea where in that range it will be. Oh well, I'll play it by ear and probably take it easy near the beginning of next week (kind of like I did this week.)
Side note: I wasn't looking for it, but my rolling 7 day average has topped 100 miles for the first time since I was in college today. Last Saturday to this Friday: 100.7 miles in 13:27:20.
Ryan
Also, let me ask, is there some easy automated way to calculate the 7-day running average using running ahead? or are you manually adding the total? I think this would be a useful thing to have in RA.
Week 7 Goals: This week I want to ramp up the mileage into the 90s before cutting back the week of Thanksgiving. I started by doing 13+ today (would have been more but I really needed to use the bathroom, and needed to rake leaves afterwards so I didn't go out to run more.) Tomorrow, I'll try to get in at least 10 miles, although depending upon weather and whether I go to work or not I might do 10-15 miles mid-day and then go do my 5+ on the trails tomorrow night with my buddies. If I get that all in, then I'll probably only run 5 miles on Wednesday and try to get a few runs in on Thursday before loading up again on Friday. This weekend I'll be aiming once again for the 6+ hours of running on the trails.
Week 8 Goals: This is a holiday week, and after my first triple digit week since graduating from college I think I'm ready for a cut back week. I'll plan around getting 20+ miles in on the trails next Sunday, but other than that I'll just take whatever comes my way. I'm not going to worry about getting out for 3 or 4 hour runs when I could be spending time with family, plus I'll have a couple of 2-3 hour drives to mix in there to get visitin' with everyone. I'll probably run 70-80 miles this week, then ramp up the mileage again the week after.
Week 9 Goals: I'll be playing this week by ear due to my calf. I'll try running for 60-90 minutes tomorrow, but those miles will all be near my house so I can cut it short if my leg starts to ache. Tuesday will be an easy 5 miles or so on the trails, and then on Wednesday I can hopefully ramp it up to 2+ hours if my leg feels okay. I'll be trying for around 30 miles on the weekend between the two days, for anywhere between 40 and 80 miles next week. Assuming everything goes well, then I'll aim for a high mileage week again the week after. I'm not working on Monday or Wednesday either week.
Week 10 Goals: I've got 4 more weeks until the 50 miler, and training is going great. This will be my last heavy week, which I should be pretty well rested for at this point. The focus of this week is going to be from yesterday through Wednesday, as I intend on running at least 20 miles on Monday and Wednesday to get 3 20+ runs in over a span of 5 days. I have Monday and Wednesday off from work so it shouldn't be too bad. Tuesday & Thursday will be easy runs, Tuesday on trails and Thursday while coaching. I should run a max of 5-6 miles each of those days (less on Thursday). If I feel I need to, then I'll take Friday off again, although Erin will be busy with a take-home essay exam so I'll probably go run for an hour just to keep out of her hair. Saturday I'd like to do 20 miles, but that will be a day of decision for 2 reasons: First, if I'm tired from these 3 20 milers leading up to it, then there's no reason to run that far. I need to start concentrating on recovery more than building strength. Second, and more importantly, if Erin is up into the wee hours of the morning writing her essay exam, then I am going to need to drive her into town to turn the exam in at the law school and that means I'd miss the run with the Trail Monsters. I'll probably take Sunday off or easy depending upon what Saturday brings. Total mileage for the week should be around 80 miles.
Week 11 Goals: Well, it's Thursday already as I write this, so this week isn't too in question. Monday I ran a tempo run on my lunch loop, the fastest I've run that 5 miles this year. I could feel last week's 3 20+ milers, but held on pretty strong and had a late measured mile into a headwind with a sub-6 time. The funny thing is that I did the same loop on Wednesday and it was one of the slowest times this year I ran on that loop, as it was snowing and even screw shoes didn't give great footing. It took me almost 10 minutes longer to run it. Tuesday was easy miles on the trails, although it was slick and I didn't have screws in my shoes so I cut the run a little shorter than usual. Today I got 6 miles in with the group I coach; I led them on a run down by the water front so we could look at the holiday lights and then came back through town. It was fun. So now I have 2 weeks and 2 days to the race. Tomorrow I have off from work, so I'm going to plan on running somewhere between 10 and 15 miles easy. Saturday I'd like to do a hash run in town, and on Sunday I'd like to get in another 8-10 miles. The next 2 weeks are going to be pretty easy when all is said and done.