Before I start my weekly post, I want to offer my condolences to adnrew63…..that’s rough, man. I send prayers to you, your family, and his friends. With that, I hope that you can find some solace through the camaraderie shared on this thread. Yes, this thread is primarily about racing and training, but these activities are inseparably commingled with all the aspects of our lives.
*************************
Week 100
*************************
Wow! Week 100! I really had no idea whether or not we’d keep this rolling for so long (and to the many, many months prior to that in the weekly format…from back when BHRR1 started this whole thing), so here’s to you 50+’ers who’ve been at it for the long haul. I guess it’s what we distance runners do! So I share a toast to each one of you..
I finally got back to 50 miles for this week! I even ran a race (although it was so low key, it was really more of a hard tempo). Did my week in 8 runs; here’s how the week’s log reads:
Sun: 5.0 easy
Mon: 6.0 mostly easy +post-run+upper+statics
Tue: 9.0 easy w/3 on grass
Wed: 8.1 w/4-3-2-1 cut-down laps on the “track” (1 lap recovery).
Thur: 7.3 easy w/4.7 on grass
Fri: 9.6 easy (5.2 am, 4.4 pm) w/7.7 on grass + post-run
Sat: 5.0 w/5k XC “race” (19:42)
Reflections:
1) Ran over 20 miles on grass this week; my quads are feeling a little beat up today.
2) Wednesday’s track workout was done where the pace was dropped by about 5s/lap for each rep: 89s, 84s, 80s, 75s. The one lap recovery was at about an 8:20/mile pace, and remember that you have to add about 5 to 6 s/lap (6.7%) to compare to standard 400 track….but there is that small hill, haha.
3) Clearly, I didn’t taper properly for the XC race, but I didn’t decide until Friday evening to run it. It was meant as a “rust buster”, given I’d not raced all spring. Most the people at the race were there for the cause (human trafficking), and not to “race”, so I won the thing by a couple of minutes, so it was really was more of a hard tempo run for me. It was very hilly, and the ground seemed more uneven than when I ran it last year; my time was 26 sec slower than last year, too.
4) Comparing mileages for the 8 weeks of training March and April of last spring to this spring:
2012: 55.2,56.6,34.2,54.2,53.7,57.5,45,51.7: Total-408 miles and 4 races
2013: 52.1,32.1,43.9,30.5,22.8,28.4,46.8,50.0: Total-307 miles and 1 race
I know that mileage and races isn’t the full picture, but it is a useful barometer (I also had a few more 10+ mile days last spring). In those respects, I’m way behind where I had wanted to be by this point in the year, but not all has been in my control---such is life.
Alan B, thanks for the recap; sounds like it was both an entertaining and informative evening. Wish I could have made it.
OK, those are my ramblings for the start of this week. All things considered, it was a good week. Running remains my go-to respite from all the other things going on in life. Hope you are all getting in some good training and racing.
Cheers!