Sunday, July 12, 2009

GLR week

My TWSS equivalent training group in Ann Arbor, before I moved to Baltimore, included some guys who organize a team for the Great Lakes Relay every year. I always wanted to run - but I always had a conflict. The GLR starts on the east side of the state (about the same latitude as Green Bay, WI) and finishes in Empire, MI on the Lake Michigan side. In between are 264.75 miles broken into 54 legs run by 10 guys.

The nice thing about the GLR is that it is run over three days and each day has a manageble number of miles so that you're done each day by mid-afternoon (knock on wood). Much more civilized than the "run through the night" option that lots of these long distance relays seem to use.

As you can see from the voluminous nature of my training summary for last week - I've started to kick up the intensity. The Jack Daniels training book that I'm following for my goal Army 10 miler race suggests running three hard workouts or two hard workouts and a race per week.

Looking back on my marathon training - I had only one week with three hard days in a week. For my 10 miler training I'll have about 7-8 weeks with three hard days. So, although I won't be running as many miles as I did for Boston - it will be an adjustment. Of course no other week will have three "hard" days in a row like I've got this week.

Last Week:
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday afternoon: 10 miles 2X(800,1600,800) (2:34, 5:07, 2:30;2:30, 4:56, 2:21) 90 sec rest after 800 & 2 min after 1600
Wednesday: 10 miles
Thursday: 12.5 miles 3X2mi @ tempo (5:32+5:32=11:04; 5:24+5:29=10:53; 5:17+5:23=10:40)
Friday: 6 miles
Saturday: 10 miles 4X(200m R pace 200m jog 200m R pace 400m jog 800m R pace 400m jog)(33.3, 35.9, 2:20.7; 33.1, 34.1, 2:20.5; 32.9, 34.1, 2:20.8; 35.0, 35.7, 2:19.5)
Sunday: 16 miles
Total: 75.5 miles

This Week:
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday afternoon: 10 miles track workout
Wednesday: 6 miles
Thursday: 4 miles
Friday: 15 miles GLR ~7 miles
Saturday: 16 miles GLR ~11 miles
Sunday: 16 miles GLR ~ 8 miles
Total: 79 miles

1 comment:

ledz21 said...

I like the event, good run, good result and good post.