by Ruel | Apr 24, 2012 | 50k, Training
Week of 4/23/12 – 4/29/12
This is 50k training month 3 week 1
Target HR 154-164 BPM.
Monday – Rest.
Tuesday – 1 hour run planned. Actual: 01:30:44, 6 miles, 15’07″/mi, 151bpm. 68°F Mostly cloudy, winds: 10mph, humidity 60%.
Wednesday – 1 hour run planned. Actual: 01:22:48, 6 miles, 15’47″/mi, 157bpm. 68°F Mostly cloudy, winds: 8mph, humidity 60%
Thursday – 1 hour run planned. Actual: 00:56:00, 5.05 miles, 11’12″/mi, 170 bpm . 59°F, Mostly cloudy, 14mph winds, humidity 51%.
Friday – Rest. Actual: Rest
Saturday – 3 hour run planned. Actual: Rest
Sunday – Rest planned. Actual: 2:00:02, 8.51 miles, 14’06″/mi, 141BPM. Night run.
Week totals:
7hrs
25.5 miles
Notes:
Wednesday: 3 miles MAF, 4th mile around 160, 5th mile around 170, last mile 180+. Highest HR 202 bpm.
Thursday: First 2.5 miles at 160-169bpm. Miles 2.5-4 at avg 170-179bpm. Final mile 180-190bpm. Highest HR 194 bpm.
Sunday: 10pm-Midnite.
by Ruel | Apr 16, 2012 | 50k, Training
Week of 4/16/12 – 4/22/12
This is 50k training month 2 week 4
Target HR 154-164 BPM
Monday – 1 hour run planned. Actual: 4.45 miles, 00:57:55, 13’00″/mi. Avg HR 160 BPM. Weather: 61°F, Scattered clouds, Wind: 13 mph.
Tuesday – 1 hour run. Actual: Rest.
Wednesday – Rest. Actual: Rest.
Thursday – 1 hour 30 minute run. Actual: 4.63 miles, 00:56:34, 12’13″/mi. Avg HR 164 BPM. Weather: 70°F
Friday – 35 minute run. Actual: Rest.
Saturday – 2 hour 50 min run
Sunday – Rest
Notes:
Monday: Felt good. Might need to adjust base range as a result of last Friday’s final mile where I got my HR up to 200.
Tuesday: Stood at my desk practicing one-leg stances to strengthen the lower body.
Thursday: Felt good. Might need to adjust base range as a result of last Monday’s final mile where I got my HR up to 200 again.
by Ruel | Apr 9, 2012 | 50k, Training
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.
by Ruel | Apr 2, 2012 | 50k, Training
Week of 4/2/12 – 4/8/12
This is 50k training month 2 week 2
Target HR 154-164 BPM.
Monday – 1 hour run planned. Actual: 6.38 miles, 1:30:01, 14’06″/mi. Avg HR 161 BPM. Weather: 66°F, Mostly cloudy, Wind: 10 mph.
Tuesday – 1 hour run planned. Actual: 4.31 miles, 1:00:00, 13’54″/mi. Avg HR 157 BPM. Weather: 55°F, Mostly cloudy, Wind: 10 mph.
Wednesday – Rest planned. Rested
Thursday – 1 hour run planned. Actual: 4.44 miles, 1:00:02, 13’31″/mi. Avg HR 157 BPM. Weather: 50°F, Partly cloudy, Wind: 15 mph.
Friday – 30 minute run planned. Rested.
Saturday – 2 hour run planned. Skipped, Easter weekend was busy.
Sunday – Rest planned. Skipped, Easter weekend was busy.
Monday: I basically made this the long run I didn’t do last weekend. Included some hills on this one. Thoughts about Micah True.
by Ruel | Mar 25, 2012 | 50k, Training
Week of 3/26/12 – 4/1/12
This is 50k training month 2.
Monday – Rest
Tuesday – 1 hour run. 4.41 miles, 1:01:51, 14’01″/mi. Target HR 154-164 BPM. Avg HR 160 BPM. 57°F, Overcast, Wind: 18 mph.
Wednesday – 1 hour run. Rested.
Thursday – Rest. 6 miles, 1:23:34, 13’55″/mi. Target HR 154-164 BPM. Avg HR 159 BPM. 59°F, Overcast, Wind: 5 mph, 72% humidity.
Friday – 1 hour run. Work forced a rest day.
Saturday – 1½ hour run. Not felling it, took a rest day.
Sunday – Rest
Wed: Neck pain. Probably bad posture on Tues run.
Thur: Still some neck and upper shoulder pain. Focused on posture this run. Felt so-so. I can blame it on the humidity or an empty stomach, but whatever. Got it done and pleased.
Got the news this evening that Caballo is missing. I know it’s dumb, but in mysterious way I wonder if feeling a bit off during my running today was a vibe that something ain’t right in the running universe because Micah is missing. I pray he’s safe and found.
Not feeling too hot all weekend. Think allergies are kicking in.
by Ruel | Mar 24, 2012 | Training
I’ve wrapped up four weeks of base training based on the Maf Method. I have a basic understanding of it and have faith it will improve my running and get faster with less anaerobic effort. In preparation for my upcoming first 50k, Lucho advised that I include hill training to give my legs more durability. With my focus in maintaining an aerobic heart rate during runs, I wasn’t sure how to add them in without interrupting lower heart rate training. He did say the best time to include strength training was in the beginning when there are more lower intensity workout, so I guess now is the best time.
I came across Dr. Phil Maffetone’s article “Building Speed Through Downhill Workouts” on The Natural Running Center website recommending downhill running to build speed while maintaining an aerobic heart rate. The article made sense. I was concerned about slipping into anaerobic mode hitting the hill work but I have a better sense now how to approach it.
“Using a long downhill that’s not too steep, you can train your brain to turn the legs over much more quickly than would ordinarily occur during a run on a flat course—all while staying aerobic. If you have a long steady downhill that takes you ten minutes or longer to complete, you can derive great neuromuscular benefits. It’s important to be sure the downhill is not too steep a grade, which may force a runner to overstride, putting too much mechanical stress on the feet, knees, hips, and spine. Even on the right grade, your stride length should be about the same as if you were on level ground.
If the downhill run is short, such as five minutes, you can do downhill repeats, walking or slowly running up the hill while staying aerobic to start your downhill interval again. Some treadmills can be adjusted to slant downhill, which is a nice alternative for runners.
I often suggest one or two downhill workouts per week, not on consecutive days, during the base period. Even though you’re aerobic, this workout does add more good stress to your body, and it’s best to assure recovery by not using the technique on consecutive days. When properly done, most athletes don’t feel much different from any other workout, but some may feel a slight or mild soreness in some muscles indicating the new activity. This workout need not be very long—runners can go forty-five minutes. These workouts will also help you further develop more aerobic speed.”
This essay is excerpted from Dr. Phil Maffetone’s “The Big Book of Endurance Training and Racing.”
