Week 14 (taper)

by Ruel | May 31, 2012 | 50k, Training

Week of 5/28/12 – 6/3/12

This is 50k training month 4 week 2 (taper week)

The 8-9 days before the race should consist of no more than 3 days running with no more than 30 minutes each run.

Target HR 154-164 BPM.

Monday – Rest.

Tuesday – 00:30:08, 2mi, 15’03”, 151 bpm.

Wednesday – Rest.

Thursday –00:30:01, 2.18mi, 13’45″/mi, 156 bpm.

Friday – Rest.

Saturday – 00:17:44, 1mi, 17’45″/ mi, pushing a jogger. Later in the day bruised my left forefoot slipping on the stairs. LOL

Sunday – Rest.

Week totals:

Mileage: 5.18mi

Hours: 01:17:53

Notes:

Tues: Felt crummy. Headache and tired.

Thur: Felt great!

Fri: Went ziplining. Followed with a huge lunch. Treated myself at REI to a new visor and nutrition for the 50k.

Upcoming week:

Jun 4 Monday 50k

Week 12

by Ruel | May 14, 2012 | 50k, Training

Week of 5/14/12 – 5/20/12

This is 50k training month 3 week 4

Target HR 154-164 BPM.

Monday – Rest planned.

;

• Actual: 00:58:44, 4.27 mi, 13’44″/mi, 153bpm. 64°F Mostly cloudy 12mph winds, 56% humidity.

Tuesday – 1 hour in morning, 1 hour in the evening planned.

• Actual: 01:23:03, 5.87 mi, 14’09″/mi, 161bpm. 66°F Partly cloudy 15mph winds, 52% humidity.
• Actual: 01:00:01, 4.00 mi, 15’00″/mi, 148bpm. 52°F Evening, 7mph winds, 83% humidity.

Wednesday – 1 hour in the morning, 1 hour in the evening

• Actual: 01:00:02, 4.28 mi, 14’00″/mi, 157bpm. 61°F Scattered clouds 12mph winds, 72% humidity.
• Actual: 01:00:01, 3.86 mi, 15’31″/mi, 147bpm. Evening.

Thursday – 1 hour in the morning, 1 hour in the evening

• Actual: 01:00:01, 4.45 mi, 13’29″/mi, 159bpm. 61°F Partly cloudy 17mph winds, 59% humidity.
• Actual: 01:01:58, 4.45 mi, 13’55″/mi, 153bpm. 52°F Evening, overcast, 9mph winds, 77% humidity.

Friday – Rest
Saturday – 3 hour 30 minute run. Actual: Rested.

Sunday – Rest.

• Actual:03:03:22, 12.56 mi, 14’35″/mi, 149bpm. Evening.

Week totals:

Mileage: 43.74

Hours:

Notes:

Monday: Due to the guilt of no runs over the past weekend and the shin twinge, has led me to go for an easy run today. Also sore throat and some itchy red eyes.

Tuesday: Run 1: No shin issue.

Sunday: Long training run from 9:30pm-12:30pm. Two handhelds with 300 calories each of HEED. Full 70 oz. hydrapak of water. Salt stick start and after 1st and 2nd hour into the run. Experience blurry left eye staring mid run. Had it before during other late night long training runs.Think the eye is tired. Temporary.

Upcoming weeks

This is 50k training month 4 week 1
Week of 5/21-5/27
Do same as last week.

Week of 5/28-6/3 taper

May 29 @30 mins only
May 31 @30 mins only
Jun 4 Monday 50k

The 8-9 days before the race should consist of no more than 3 days running with no more than 30 minutes each run.