Monday, March 24, 2014

Training Week 3-10-14

3/11/14 - Ran the 6 mile loop at 142 and then a 1.5 mile cool down. 
             - Did a road ride up Roselawn and Sugarloaf for a 13.5 mile loop.
3/12/14 - 6.5 mile run at the cove.  Ran the road to Buck, up Buck, across on the BRF to Hi Dee Ho and back to the parking lot.  Legs felt pretty good until hammering down Hi Dee Ho.  Quads could feel it after that.
3/14/14 - Marking at Montvale - did a 6.4 mile run and 11 mile mtn bike ride.
3/15/14 - 8.2 miles running to the greenway and back.  HR stayed pretty low on this run and made us work to hit 142.
3/16/14 - 13.1 miles running the Lewis Gale loop at 142. 
Total for the week; 41.75 miles running, 11 mtn biking, and 13.5 road biking.

This ended up being a good week following last weeks 50k and high mileage week. 

Training Week 3/3/14

The goal this week was to hit 60 miles running.  We have had the Catawba Run Around (CRA) on our schedule for a few weeks.  This is a loop of the AT from 311 to Dragon's Tooth Parking Lot, North Mtn to the Catawba Valley Trail, down to 779 (good place for aid from a staged car), up Andy Layne, and then the AT back to 311.  See all the details here -
3/4/14 - Very cold 6 mile run and 1.5 mile cool down.
           - Went to the gym at night and did 30 minutes on the stepmill at 142 HR (2740 steps) and .5
              mile cooldown.
3/5/14 - 8.75 mile run at the Cove.  Ran Songbird, Tuck-a-Way, and 4 Gorge. 
3/7/14 - 5 miles around Raleigh Court
3/8/14 - 31.25 miles on the CRA loop.  Snow on North Mtn and lots O' mud going up Andy Layne but other than that it was a good loop at a respectable pace.  Set out with 6 guys.  4 did the lite version stopping at 779 with 18 miles.  Matt and I finished up the loop.  Heading up to McAfee's was a tough climb. 
3/9/14 - 4.3 miles of random running to get in my 60 for the week.
Total for the week; 60.3 miles running

Monday, March 3, 2014

Training Week 2/24/14

This week is the Explore Your Limits 5k & 10k.  It is always hard to get in the training on race weeks.
2/25/14 - Ran the 6 mile loop in 46:09 at HR 142.  My running times have gradually come down while using the 142 training plan.  The first run was on 1/14/14 at 48:04 and in 6 weeks that time has come down almost 2 minutes.  I can tell that my pace at 142 is improving every week. 
2/26/14 - Ran at the cove.  4 gorge, down the fire road to the end of Songbird, ran Songbird and out on the road. 
2/28/14 - EYL course marking 6.5 miles.
3/1/14 - EYL course cleanup 6 miles.
3/2/14 - Ran 10.5 miles in the morning and then 4 miles later in the day.
Total for the week 45.5 mile running.