Sunday, June 27, 2010

The early bird doesn't get heat exhaustion

This is turning out to be one of the hottest summers in recent memory. So far I've been able to not let it affect my marathon plan - but it makes things like hydration and nutrition absolutely essential. Next week I plan on running over 100 miles for the first time since February of 2009. It's not just about getting through the week, but it has to feel comfortable - I have another six weeks of 100+ mile weeks planned before Chicago - including my highest week ever, 120 miles planned for mid-August.
Each week is going to be a little different in July - next week I'm swapping a 5k for my interval workout and running a 22 miler in the middle of the week, the week 7/5-7/11 will also be over 100 miles with my last V02 max workout and a tempo workout, 7/12-7/18 is the Great Lakes Relay week - a 280 mile relay over 3 days in Northern Michigan with 10 guys per team. After that I'll be focusing on getting quality tempo workouts in and by early August I'll have my first marathon pace run. So lots of varied challenges coming up - at least I can't claim to be bored!

Last Week
Monday: 8 miles
Tuesday morning: 4 miles
Tuesday evening: 12 miles 5X1 mi I pace 800 rest (5:06.2, 5:04.8, 5:03.8, 5:03.1, 4:59.9)
Wednesday: 11 miles
Thursday: 13.5 miles
Friday: 6 miles
Saturday: 20 miles 4X1 mi @ T pace with 1 min rest
Sunday: 10 miles
Total: 84.5 miles

Next Week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday morning: 9 miles
Tuesday evening: 7 miles
Wednesday: 22 miles
Thursday: 14 miles
Friday morning: 5 miles
Friday evening: 8 miles
Saturday: 10.5 miles
Sunday: 12 miles 5k
Total: 105 miles


Schmidt said...

I like how you are trying to vary your weeks up. I sometimes feel that my weeks are way too planned (Sunday long run, Monday track workouts, etc) but I hardly change them at all.
And if you haven't done it before, you'll love the Great Lakes Relay. I grew up in Michigan and did the race a number of years ago. I think it was 2002. Anyway, I had a blast. My only word of advice is to try and be careful not to get lost. You'll drop a lot of time and energy running around those trails / backroads. Have fun!

Ben said...

Where are you from in Michigan Schmidt? I grew up in Ann Arbor. I did my first GLR last year - it was a lot of fun and I'm looking forward to this year.

RM said...

Ben - just wanted to make sure you realized Schmidt is in fact the one and only Hawaiian Ryan

Ben said...

It took me awhile - but, I did realize that. Although I don't think that "Hawaii" Ryan and I have ever met.