sirrunsalot
The diary of a Runner's quest towards the Beijing Olympics!
training So now that I've provided a "little" bit of background I can go on forth and start making updates about my training. I want to also mention that I welcome any and all questions, those that might be over my head as far as running and training knowledge go, could probably be answered by my coach (Lorraine) who has graciously offered to do so.
Below is a "typical" week straight out of my running log. My weeks end on Saturdays and start again on Sundays. Sundays are traditionally the LONG RUN day.
Week (#28) December 16th - 22nd
Sunday: Distance: 23 miles @ 1:20PM, Pace: 6:20 Run Duration: 2h26mins (33 Degrees)
Monday: Distance: 4.5 miles @ 8:15AM, Distance: 13.50 miles, Pace: 6:24
Tuesday: Workout @ Eldorado Springs. 2 x 2 miles. Undulating road with Lorraine following & giving splits in car. Avg pace = 4:50. Distance: 11 miles total for day
Wednesday: Distance: 6.5 miles @ 8:10AM, Distance: 8.0 miles @ 4PM, Pace: 6:20
Thursday: Distance: 20 miles, Pace: 6:15, Run Duration: 2h05mins (43 Degrees)
Friday: Distance: 11 miles @ 8AM, Distance: 12.50 miles @ 3:45PM
Saturday: Workout @ Rally Sports Gym (Treadmill - too much snow/ice outside). 5 mile tempo (cruise effort). Avg pace = 5:20. Distance: 12 miles total for day.
Week's Total Mileage: 122.00 (avg: 17.43 miles per day)
So there you have a typical week. The mileage isn't ever set in stone, but is rather a range, (100 - 120 miles) which can be added to or taken away from, depending on how I'm feeling after any given workout or run. Lorraine will usually have me take 1 down week every 4 - 6 weeks (as low as 45 - 90 miles), again the exact amount depends on how I'm feeling at the time.
The long run as I mentioned is typically on Sundays, and then I'll have another mid-week long run or medium long run. During base phase -which I'm still somewhat in- I'll have the majority of my runs be very hilly. This means that if I start from the house (aprox 5,460ft elevation) I'll head up another 1,000ft or so higher. When the weather allowed for it, I would drive up to Magnolia Road, which sits over 8,000ft and climbs even further.
Along with the running, my weeks normally have 2 - 3 days of core work (I never lift any weights) and 2 - 3 days of hill sprints/drills & strides. This is done in order to work on turnover and strengthen the legs for the eventual transition to track workouts and later racing (primarily the 3,000m Steeplechase).
Peace & Love
Below is a "typical" week straight out of my running log. My weeks end on Saturdays and start again on Sundays. Sundays are traditionally the LONG RUN day.
Week (#28) December 16th - 22nd
Sunday: Distance: 23 miles @ 1:20PM, Pace: 6:20 Run Duration: 2h26mins (33 Degrees)
Monday: Distance: 4.5 miles @ 8:15AM, Distance: 13.50 miles, Pace: 6:24
Tuesday: Workout @ Eldorado Springs. 2 x 2 miles. Undulating road with Lorraine following & giving splits in car. Avg pace = 4:50. Distance: 11 miles total for day
Wednesday: Distance: 6.5 miles @ 8:10AM, Distance: 8.0 miles @ 4PM, Pace: 6:20
Thursday: Distance: 20 miles, Pace: 6:15, Run Duration: 2h05mins (43 Degrees)
Friday: Distance: 11 miles @ 8AM, Distance: 12.50 miles @ 3:45PM
Saturday: Workout @ Rally Sports Gym (Treadmill - too much snow/ice outside). 5 mile tempo (cruise effort). Avg pace = 5:20. Distance: 12 miles total for day.
Week's Total Mileage: 122.00 (avg: 17.43 miles per day)
So there you have a typical week. The mileage isn't ever set in stone, but is rather a range, (100 - 120 miles) which can be added to or taken away from, depending on how I'm feeling after any given workout or run. Lorraine will usually have me take 1 down week every 4 - 6 weeks (as low as 45 - 90 miles), again the exact amount depends on how I'm feeling at the time.
The long run as I mentioned is typically on Sundays, and then I'll have another mid-week long run or medium long run. During base phase -which I'm still somewhat in- I'll have the majority of my runs be very hilly. This means that if I start from the house (aprox 5,460ft elevation) I'll head up another 1,000ft or so higher. When the weather allowed for it, I would drive up to Magnolia Road, which sits over 8,000ft and climbs even further.
Along with the running, my weeks normally have 2 - 3 days of core work (I never lift any weights) and 2 - 3 days of hill sprints/drills & strides. This is done in order to work on turnover and strengthen the legs for the eventual transition to track workouts and later racing (primarily the 3,000m Steeplechase).
Peace & Love
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