by Ruel | May 23, 2012 | 50k, Training
Week of 5/21/12 – 5/27/12
This is 50k training month 4 week 1
Target HR 154-164 BPM.
Monday – Rest planned.
Tuesday – Rest planned.
Wednesday – 1 hour in the morning, 1 hour in the evening
- Actual: 00:54:47, 4mi, 13’42″/mi, 159bpm. Daytime.
- No evening run.
Thursday – 1 hour in the morning, 1 hour in the evening
- Actual: Rest.
- Actual: Rest.
Friday – Rest
Saturday – 3 hour 30 minute run.
Sunday – Rest.
Week totals:
Mileage:
Hours:
Notes:
Upcoming weeks
Week of 5/28-6/3 taper
May 29 @30 mins only
May 31 @30 mins only
Jun 4 Monday 50k
The 8-9 days before the race should consist of no more than 3 days running with no more than 30 minutes each run.
by Ruel | May 14, 2012 | 50k, Training
Week of 5/14/12 – 5/20/12
This is 50k training month 3 week 4
Target HR 154-164 BPM.
Monday – Rest planned.
;
- Actual: 00:58:44, 4.27 mi, 13’44″/mi, 153bpm. 64°F Mostly cloudy 12mph winds, 56% humidity.
Tuesday – 1 hour in morning, 1 hour in the evening planned.
- Actual: 01:23:03, 5.87 mi, 14’09″/mi, 161bpm. 66°F Partly cloudy 15mph winds, 52% humidity.
- Actual: 01:00:01, 4.00 mi, 15’00″/mi, 148bpm. 52°F Evening, 7mph winds, 83% humidity.
Wednesday – 1 hour in the morning, 1 hour in the evening
- Actual: 01:00:02, 4.28 mi, 14’00″/mi, 157bpm. 61°F Scattered clouds 12mph winds, 72% humidity.
- Actual: 01:00:01, 3.86 mi, 15’31″/mi, 147bpm. Evening.
Thursday – 1 hour in the morning, 1 hour in the evening
- Actual: 01:00:01, 4.45 mi, 13’29″/mi, 159bpm. 61°F Partly cloudy 17mph winds, 59% humidity.
- Actual: 01:01:58, 4.45 mi, 13’55″/mi, 153bpm. 52°F Evening, overcast, 9mph winds, 77% humidity.
Friday – Rest
Saturday – 3 hour 30 minute run. Actual: Rested.
Sunday – Rest.
- Actual:03:03:22, 12.56 mi, 14’35″/mi, 149bpm. Evening.
Week totals:
Mileage: 43.74
Hours:
Notes:
Monday: Due to the guilt of no runs over the past weekend and the shin twinge, has led me to go for an easy run today. Also sore throat and some itchy red eyes.
Tuesday: Run 1: No shin issue.
Sunday: Long training run from 9:30pm-12:30pm. Two handhelds with 300 calories each of HEED. Full 70 oz. hydrapak of water. Salt stick start and after 1st and 2nd hour into the run. Experience blurry left eye staring mid run. Had it before during other late night long training runs.Think the eye is tired. Temporary.
Upcoming weeks
This is 50k training month 4 week 1
Week of 5/21-5/27
Do same as last week.
Week of 5/28-6/3 taper
May 29 @30 mins only
May 31 @30 mins only
Jun 4 Monday 50k
The 8-9 days before the race should consist of no more than 3 days running with no more than 30 minutes each run.
by Ruel | May 9, 2012 | 50k, Training
Week of 5/7/12 – 5/13/12
This is 50k training month 3 week 3
Target HR 154-164 BPM.
Monday – Rest. Actual: Rested
Tuesday – 1 hour 30 minutes planned. Actual: 01:05:49, 3.84 miles, 17’06″/mi, 141 bpm.
Wednesday – 1 hour 30 minutes planned. Actual: 01:30:01, 6.07 miles, 14’49″/mi, 156 bpm.
Thursday – 1 hour 30 minutes planned. Actual: 01:18:35, 5.42 miles, 14’29″/mi, 148 bpm.
Friday – Rest
Saturday – 3 hour 30 minute run planned. Rested.
Sunday – Rest
Week totals:
03:54:25
15.33 miles
Notes:
Sick Sat and Sun. Developed right shin pain on Sun.
by Ruel | May 1, 2012 | 50k, Training
Week of 4/30/12 – 5/6/12
This is 50k training month 3 week 2
Target HR 154-164 BPM.
Monday – 1 hour run planned. Actual: 01:00:02, 4.56 miles, 13’09″/mi, 158 bpm. 72°F. Scattered clouds. 8mph winds. 53% humidity.
Tuesday – Rest planned. Actual: Rested.
Wednesday – 1 hour run planned. Actual:
Thursday – Rest planned.
Friday – 1 hour run planned. Actual:
Saturday – 3:10 hour run planned.
Sunday – Rest planned.
Week totals:
Notes:
The week’s training flubbed due to family illnesses.
by Ruel | Apr 24, 2012 | 50k, Training
Week of 4/23/12 – 4/29/12
This is 50k training month 3 week 1
Target HR 154-164 BPM.
Monday – Rest.
Tuesday – 1 hour run planned. Actual: 01:30:44, 6 miles, 15’07″/mi, 151bpm. 68°F Mostly cloudy, winds: 10mph, humidity 60%.
Wednesday – 1 hour run planned. Actual: 01:22:48, 6 miles, 15’47″/mi, 157bpm. 68°F Mostly cloudy, winds: 8mph, humidity 60%
Thursday – 1 hour run planned. Actual: 00:56:00, 5.05 miles, 11’12″/mi, 170 bpm . 59°F, Mostly cloudy, 14mph winds, humidity 51%.
Friday – Rest. Actual: Rest
Saturday – 3 hour run planned. Actual: Rest
Sunday – Rest planned. Actual: 2:00:02, 8.51 miles, 14’06″/mi, 141BPM. Night run.
Week totals:
7hrs
25.5 miles
Notes:
Wednesday: 3 miles MAF, 4th mile around 160, 5th mile around 170, last mile 180+. Highest HR 202 bpm.
Thursday: First 2.5 miles at 160-169bpm. Miles 2.5-4 at avg 170-179bpm. Final mile 180-190bpm. Highest HR 194 bpm.
Sunday: 10pm-Midnite.