Week 3/19/12 – 3/25/12
Monday – Rest. 5.03 miles, 1:10:01, 13’54″/mi. Target HR 154-164 BPM. Avg HR 158 BPM. 54°F, Mostly cloudy, Wind: 6 mph.
Tuesday – 30 minute run. Forced rest.
Wednesday – 45 minute run. 3.2 miles, 00:45:32, 14’13″/mi. Avg HR 154 BPM. 63°F.
Thursday – 30 minute run. 5.11 miles, 01:16:18, 14’56″/mi. Avg HR 147 BPM. 50°F. Mostly cloudy, Wind: 14 mph.
Friday – Rest
Saturday – 1 hour 15 minutes. Rested.
Sunday – Rest
Week 3/12/12 – 3/18/12
Monday – Rest.
Tuesday – 1 hour run. Forced rest.
Wednesday – 1 hour run. 4.56 miles, 1:10:56, 15’15″/mi. Target HR BPM 135-145. Avg HR 147 BPM. 57°F, Light Rain, Wind: 13 mph.
Thursday – 1 hour run. Forced rest.
Friday – 1 hour run. 4.52 miles, 00:56:53, 12’34″/mi. New MAF range: 154-164. Stayed in range for 3.5 miles. Went anaerobic last mile. 57°F, Light Rain, Wind: 12mph.
Saturday – 1 hour 50 minutes. Forced rest.
Sunday – Rest.
Son got sick the weekend before this weekend and it cause a planned hour run on Monday to be a rest day. Basically swapping rest days.
Lost a Tues workout day this week. Will have to try to try to make it up with some intensity in other runs this week.
Wed’s target HR BPM 135-145 as my MAF range, but now thinking I can use 154-164.
Week 3/5/12 – 3/11/12
Monday – 1½ hour run. 6.01 miles, 1:30:24, 15’02″/mi. Target HR 155 bpm. Final mile cadence of 90 bpm using metronome app.
Tuesday – 1 hour run. 4.01 miles, 1:00:01, 14’56″/mi. 54°F. Scattered Clouds. Windy: 22 mph. Had to run under tree covers to avoid the cold. Avg HR 145bpm.
Wednesday – 1 hour run. 4.13 miles, 1:00:01, 14’32″/mi. 57°F. Sunny Clear. Wind: 4 mph. Avg HR 149bpm.
Thursday – Rest
Friday – 1:40 hour run. 6.32 miles, 1:40:01, 15’49″/mi. 66°F. Sunny Clear. Wind: 6 mph. Avg HR 141bpm.
Saturday – Rest. 2.17, 00:46:22, 21’16″/mi. Baby jogger outing to the park.
Sunday – Rest
Week 2/27/12 – 3/4/12
This first week I learned to use the heart rate monitor, find and practice getting to my Maffetone HR of 145bpm.
Monday – 3 miles, 29:33, 9’48″/mi. Functional Threshold Rate test with my first heart rate monitor. 1st mile easy, 2nd mile moderate, 3rd mile hard. Peaked at 198bpm.
Tuesday – Rest
Wednesday – 1 hour run. 4.84 miles, 1:04:16, 13’17″/mi. Tried to maintain close to 169bpm through the run.
Thursday – Rest
Friday – 1 hour run. 4.12 miles, 1:00:02, 14’33″/mi. Targeted HR 155-160 bpm.
Saturday – Rest
Sunday – Rest
Ru’s 50k Plan
————-
Month 1
————-
Feb 27
Week 1 will be our model for training and recovery.
Monday – Rest
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1½ hour run
Sunday – Rest
Notice that I am allowing 2 rest days after my Saturday long run.
Notice that I have factored at least 2 rest days in each week.
Mar 5
Week 2
Maintain 3 days of 1 hour runs, add 10 minutes to the Saturday long run.
Mar 12
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1 hour 50 minutes
Sunday – Rest
Mar 19
Week 4
Monday – Rest
Tuesday – 30 minute run
Wednesday – 45 minute run
Thursday – 30 minute run
Friday – Rest
Saturday – 1 hour 15 minutes
Sunday – Rest
————-
Month 2
————-
Mar 26
Week 1
Same as Week 1 of Month 1
Apr 2
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 30 minute run
Saturday – 2 hour run
Sunday – Rest
Apr 9
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 1 hour run
Saturday – 2 hour 20 min run
Sunday – Rest
Apr 16
Week 4
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour 30 minute run
Friday – 35 minute run
Saturday – 2 hour 50 min run
Sunday – Rest
————-
Month 3
————-
Apr 23
Week 1
Same as Week 2 of Month 1
Apr 30
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run in the morning, 1 hour run in the evening
Friday – Rest
Saturday – 3 hour 10 minute run
Sunday – Rest
May 7
Week 3
Monday – Rest
Tuesday – 1 hour 30 minutes
Wednesday – 1 hour 30 minutes
Thursday – 1 hour 30 minutes
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest
May 14
Week 4
Monday – Rest
Tuesday – 1 hour in morning, 1 hour in the evening
Wednesday – 1 hour in the morning, 1 hour in the evening
Thursday – 1 hour in the morning, 1 hour in the evening
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest
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Month 4 TAPER & 50K
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May 22 @30 mins only
May 24 @30 mins only
May 28 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.
NUTRITION
Nutrition is as important as the training, often overlooked and underestimated.
1. Take in 16 ounces of fluid for every hour of running.
2. For every run that lasts longer than 90 minutes, replace electrolytes with a sports drink such as Hammer Nutrition’s HEED. Be sure to avoid drinks with high fructose corn syrup and other simple sugars. Hammer’s Endurolyte Electrolyte Replacement Capsules are also a quick way to replace electrolytes on your runs.
Borrowed from http://blog.rockcreek.com/archives/make-the-rockcreek-stumpjump-your-first-50k.html