Snow. All workouts done indoors except for the 12.5 miler I just finished.
Days to Fools 50k: 24
2/22/10: AM RUN - 5.5 miles, 52:00 (2.5 WU, 1x200 @ 5:30 pace, 600, 500, 400 @ 6:00 pace, plyos, chest, bi\'s, abs). OPEN GYM: Full Court Basketball, 105 minutes
2/23/10: AM RUN - 5 miles, 46:00 (Recovery Run) LUNCH RUN - 4.63 miles, 46:00 (Recovery Run)
2/24/10: AM RUN - 4 miles, 38:18 Intervals - fast 200s, 300s, then build-up to 5% @ 8:00 pace, and back down
2/25/10: AM RUN - 6 miles, 49:03 Short Sprints - 4x(2x50meter sprints)
2/26/10: AM RUN - 3.25 miles, 30:00, 1 mile WU, increasing to 4% and 7:13 pace, 400 CD
2/27/10: REST
2/28/10: AM RUN - 12.5 miles, 1:52:00 - 90% on snow pack trails at Shaker Lakes. Fun.
Summary: All in all, a good week - but too much speed work, not enough endurance miles.
Totals for the week:
Run: 40.88 miles
Bike: 0 miles
Swim: -
Weight: 182.0 lbs (+2.0 lbs)
Totals for the month:
Run: 180.79 miles
Bike: 22.5 miles
Swim: 3,500 meters
Weight: 182.0 lbs (-6.0 lbs)
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This is a great training tool,I used it with great success to run 3X 50k's last year. You just plug in the date and the distance, and it tells you what you should be running every day.Back to back long runs are the key, but I don't see you doing them.
ReplyDeletehttp://www.scrunners.org/ultrasch.php
Good luck with your 50k.
Digger