Week of 4/9/12 – 4/15/12
This is 50k training month 2 week 3
Target HR 154-164 BPM.
Monday – 1 hour run planned. Actual: 7.54 miles, 1:48:25, 14’22″/mi. Avg HR 160 BPM. Weather: 59°F, Cloudy, Wind: 7 mph.
Tuesday – 1 hour run planned. Actual: Rested.
Wednesday – Rest planned. Actual: Rested. Sore right foot.
Thursday – 1 hour run planned. Actual: Rested.
Friday – 1 hour run planned. Actual: 5 miles, 00:59:08, 11’49″/mi. Avg HR 168 BPM. Weather: 54°F, Mostly cloudy, Wind: 12 mph.
Saturday – 2 hour 20 min run planned. Actual: Rested.
Sunday – Rest planned. Actual: Rested.
Notes:
Monday: Add some hill. Extended this run duration to make up for a missed 2hr run on the weekend. Nutritionally: 1/3 cup of coffee pre-run. I carried a bottle of low calorie G2 spiked with one plain GU gel.
Tuesday: No time to run. Took a rest day. By the evening, right foot and ankle soreness. Bummer.
Wednesday: Rest sore right foot. Had a burrito instead of a workout. Tried on the a Brooks Pure Trail model, NB1, and Merrill Road Glove. All possibilities. Picked up a box of plain GU gels and a bottle of salt sticks.
Thursday: Foot felt good. Ran in and around the office and up and down stairs. No pain. Resting today just in case. Should test it out tomorrow.
Friday: MAF range for 2.5 miles. Went zone 3, then on to zone 4 last mile. Highest BPM was at 4.46 mile mark and was 200. Fastest mile average at 8:36. Nutritionally: 1 salt stick cap before run. This was my first time taking salt caps. Also ore-run was 1/3C of black coffee. I carried a bottle of low calorie G2 spiked with one plain GU gel and generally drank a mouthful every mile.