Sunday, January 18, 2009

Phase 3: week 2 of 5

I could feel disappointed last week from an intensity standpoint - I had some GI issues during the workout on Tuesday and Saturday I decided that 10 degrees was too cold for a time trial. But, I ran 42 miles in three days at the beginning of the week without taking too much of a toll on my legs. Plus, I felt pretty good on my 20 miler today. My legs used to feel weak after running for 2 hours - but, I felt strong through 2 hrs 20 min today on a hilly run in Patapsco.

This week will be my first week over 90 miles and in a nice treat I'll get to run my marathon pace run in Miami on Sunday. We seemed to have hit our worst cold snap of the year - not that we're going to see blooming flowers any time soon - but, I doubt we'll have many more days under 15 degrees.

Last week
Monday morning: 4 miles
Monday evening: 7.5 miles
Tuesday: 11.5 miles 3.5 mi warmup 2X2 mi (11:16; 11:06) with 2 min recovery 4 mi warmdown
Tuesday evening: 4 miles
Wednesday: 15 miles
Thursday: 8.5 miles
Friday: 6 miles
Saturday: 8.5 miles
Sunday: 20 miles
Total: 85 miles

This week
Monday morning: 4 miles
Monday evening: 10 miles
Tuesday: 11.5 miles 3 mi warmup 4X1 mi at I pace with 800 meter recovery 3 mi warmdown
Tuesday evening: 4 miles
Wednesday: 15 miles
Thursday: 10 miles
Friday: 12 miles 10X100
Saturday: 8.5 miles
Sunday: 17 miles - 13 at 5:45-5:50 per mile (Miami half-marathon)
Total: 92 miles


RM said...

Ben, I think that was a really great week for you. As I've been experiencing lately, the increase in mileage, particularly in the cold, is tougher to get used to. 20 miles in Patapsco is awesome, and you're looking very spry. I wish I were in a little better shape - if you're trying to run between 5:45 and 5:50 I'd do my best to run with you, but that would mean I'd have to be in my PDR shape...

Ben said...

thanks ryan. I feel pretty good - and i'll definetely have plenty of intensity in the upcoming weeks.