Sunday, March 8, 2015

Training Week 3/2/15

I'd prefer a 3 week taper for a 50k but due to the schedule I'm going with this being my big week and then a 2 week taper.
3/3/15 - Ran 7 miles of the 6 mile loop snow route and cooldown.
     Later that evening I did 30 minutes on the Stepmill
3/4/15 - Ran 9.2 around Grandin and VWCC
3/6/15 - Ran 10.2 on the icy roads in the morning and then went to the gym and did 30 minutes on the stepmill and then 30 minutes on the treadmill at grade.  Did 5 min at 8% and 6mph, 5 min at 16% at 4mph, down to 12% for 5 min at 5mph, back up to 16% at 4mph for 5 minutes and then worked back down to 8% grade.  I used my 142 HR as a guide for mph.
3/7/15 - 6.3 miles of random hood running.
3/8/15 - Ran 14.5 going to Peakwood and back.  Greenway was out due to the high waters.
Total for the week; 56.65 miles

Training Week 2/23/15

Due to the snow and the Explore Your Limits races coming up this will be a pretty slow week.  Also, this event has been causing some stress, so there's another reason to take it easy.
2/24/15 - Ran 7.65 on the 6 mile loop snow route and cool down
2/25/15 - 9.5 miles of random hood running
2/27/15 - 6.35 miles marking the EYL courses.
3/1/15 - Matt and I ran 17 miles up Mill Mountain, Roanoke Mtn in the snow, up to the Star and back to SW.
Total for the week; 40.52

Training Week 2-16-15

Since my struggle with diminishing gains last year, I've decided to go more conservative.  This year I plan to take most of the week following races off.
2/17/15 - I walked 2 miles on the treadmill
2/18/15 - Did an easy 30 min in the stepmill and walked 2 miles on the treadmill.
2/20/15 - Ran 9.65 on the Greenway and around the hood.
2/21/15 - Ran the Trough - Gauntlet loop in the snow. 
2/22/15 - 30 Minutes on the stepmill and 30 minutes of treadmill at incline.
Total for the week; 27.4 miles