Ultra Run Training - Week In Review 2/15/10 - 2/21/10

What a week! Many challenges with sick kids, work, etc.

I just finished my weekly long run and I'm exhausted, but very satisfied. Here is my training week:

2/15/10: Run - 7.2 miles, 55:20 = 7:41 pace. Skips, grapevines, stairs, planks, pushups, curls.

2/16/10: AM Warm up Run - 1.5 miles, 13:42, AM weights - Upper Body, 35 minutes. Lunch Run: 5.5 miles, 44:45, 800 WU,(9x400s: 1:38, 1:37, 1:36, 1:35, 1:34, 1:33, 1:32, 1:31, and 1:30) (400RBI) 800 CD

2/17/10: Lunch Run - 6 miles, 52:55 - 800 WU, 2 miles build up to 3%, last 1.25 miles @ 7:13 pace, 400 CD. PM BIKE RIDE - 10 miles, 45 minutes

2/18/10: AM Run - 6 miles, 49:34. Lunch Run - 4.25 miles, 37:27, 800 WU, then 8:40 for 3 miles, then 8:00 pace for 800, then 7:13 pace for 800, 400 CD

2/19/10: Run - 6 miles, 50:58, 1 mile WU, 4x200 hills 6% @ 6:31 pace (400RBI), then 8:06 pace for remaining miles, with various grades of 1 or 2%.

2/20/10: Long Run - 19.87 miles, 180 minutes, 9:06 pace!! 10k split - 54:54, 13.5 miles split - 2:03:30, last 10.1k - 56:30. Felt great for most of the run. The last 2miles or so were challenging. Big improvement from last week's run which was much shorter and at a 10:16 pace (however the ice and snow slowed me down a bit).

2/21/10: Planned rest day.

Totals for the week:
Run: 56.32 miles
Bike: 10 miles
Swim: 0 oops.
Weight: 180.0 lbs (-2.8)