I've never run 75 miles in one week before, and I feel pretty good. It's been a hard week of running and I'm glad it's over. I'm just thankful that I was able to do it. I know that God helps those who help themselves, so I put in the leg work, but I always ask God to help me through pretty much everything. And all evidence points to Him listening and helping!
Yesterday I ran 8 miles instead of 5 because I did not do the afternoon run the day before. My body just pleaded for the afternoon OFF of running on Friday, so I listened. It worked because yesterday I cranked out the 8 miles in an average of 8:10's while pushing the toddler in the jogging stroller, and felt so fresh. And today was even better.
I was out the door at 6:30 a.m. and ran a 2.45 mile warm up including 4 x 100 strides. Changed into the Brooks Racers and then ran the 8 x 1Ks at 5K pace or faster (target pace was 4:00 for each 1K, or a 6:27 mile average). I took 2 minutes active recovery between each interval. I set the Garmin to beep at the 1K mark and just ran... did not even look at the thing once during the intervals and went straight by feel. Here's how they panned out.
4:00
3:58
3:51
3:52
3:54
3:56 (My legs began to feel like bricks here)
4:01 (I thought I was running super fast on this one, but obviously I wasn't)
3:53
I ran a 2 mile cool down. I felt like I was working pretty hard, but like I was still in good control of my form and not gasping for air like at the end of most races lately. I was very happy with the workout, and when I talked to Miguel, he was pleasantly surprised. He had actually given me a goal of 4:00-4:06 for each of these, based on my recent 5K time from the end of June.
Anyway, to celebrate my 75 mile week I am going to have some good red wine tonight and yummy pot roast sandwich with sauteed onions, bell peppers and shredded cheese. Can't wait!
For those interested in seeing how Miguel Nuci trains, here is the link to his Motion Based training log.
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9 comments:
Boy GB, these are some quality--and quantity--workouts. It sounds like just what you need to get that LT down and improve your marathon performance(which gets harder as you become faster). Nice work.
Woohoo!! Go GB. Congrats on your mileage PR!
You are a soooper-doooper speedster runner. Nice work. Very inspiring. Can't wait to see how you do back on the trails! :-)
GB, Great week. I'm amazed that we ended up on such similar schedules without coordinating them.
I peaked at 75 miles this week before tapering for a 10M race on August 2. You peaked at 75 miles this week before tapering for a half on August 3.
Then we're both training for December marathons that are six days apart.
I look forward to training "with" you for the next 20-21 weeks.
John
Very nice (b)log. Congratulations on mileage record. I am jealous. I am closing in on mine as well. Its "bare"ly 39 but I am sure I will make it soon.
The GB2008 Running Machine is at it again. Way to go speedy. Can I borrow some talent?
Hey GB,
Are you still considering any future ultras?
~Jo Lynn
Some goooooood Miles, Congrats !!
I've been thinking about this for a couple of months now and I think I'm gonna do it. Ditch triathlon next year and just focus on my running. I'll still do the bike rides to help with the running but no swimming and no triathlon races. The other thing I was thinking about is upping my weekly mileage. I hover around 50-60mpw which is fine for 100k and less but I bet I'd do better in the 100s if I put in more like 75-85 mpws. What do you think? I think I need more mileage overall.
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