Today marked a pretty good milestone most runners know about, passing the “century mark” or 100 miles in a week. The exciting part about it is that this is the first week this fall at altitude above 100 miles. In the past, a lot of my 100+ mile weeks (which there are quite a number!) I would double five days a week. This week had only three doubles (10 total runs), and the total miles on four days (Tues/Wed/Fri/Sun) was 78!
Today’s run was 2 hours and 20 minutes. We (Brent Vaughn, Kenyon Neuman, and a friend Rob who is running Chicago in two weeks) started from the Mesa Trail at 6000ft and climbed up Bear Peak to 8500ft, ran/hiked back down – which completely trashed my quads – and then picked up the pace on the rolling trails that surrounded the mountains until 2:20 was up. I was definitely bonking on this run, trying to keep up the last 50 minutes was a challenge. Not only were my legs practically rubber, I was running (pun intended!) out of glycogen. After a few drills, we then spent twenty minutes doing a Coach Jay routine that included throwing an 8lbs med-ball overhead 40 times. After a nap and watching some Philadelphia Eagles, I’ll be headed to Rally Sport for more drills and a nice easy swim.
Here is a quick glance at my training for the week
Mon: 10+ miles with strides, 20 minutes of ancillary work. 1.5 hr nap in the morning and an hour walk in the evening. 20 minute evening swim.
Tue: 13 miles total in the morning (600m hill repeats), over an hour of drills, core, med-ball work, plyos, and hurdle drills. 1 hour mid-day nap. 6 miles in the evening with a few more drills.
Wednesday: 13 miles total running up Poormans Rd (start @ 5200ft, climb to 6500ft, and back) with 20 minutes of med-ball circuit after. 75 minute leg massage followed by a 45 minute nap. Ran another 6+ miles in the evening with about ten minutes of drills.
Thursday: 6.5 miles with strides, 15 minute of drills. 30 minute nap.
Friday: 13 miles of progression run/Fartlek. Drills, skipping, med-ball high tosses, and other core followed – about 60 minutes. Saw Dr. Richard Hansen for some ART right after a well. Took a 30 minute afternoon nap and then 7 miles in the evening with another 20 minutes of drills.
Saturday: 9 miles easy with Peak To Peak high school team and 20 minutes of drills after. An hour nap followed by twenty minutes of swimming at Rally Sport.
Sunday: Two hour and twenty minute long run up and down Bear Peak (elevation started at 6,000ft and climbed to 8500ft). Equivalent to a twenty miler – not sure on actual distance but definitely less. Thirty minutes of drills and med-ball core routine. 30 minute nap and now about to head to the pool for some easy swimming.
Weekly totals: ~104 miles in 10 runs, a nap everyday, five and a half hours of ancillary work, and three swims.
Now that is a solid week of training! I am very fortunate to have Honey Milk as a sponsor! This week, I have had at least 2 every single day. In two weeks I’ll be lining up at the start line of the BAA Half-Marathon fit and ready for a challenge. I simply cannot wait!