March 31 – AM 3 Miles
PM 8 Miles with 2x1200, 1x1000, and 2x800 race pace intervals (5:15 – 5:20 pace)
PM2 1:15 bike with 125 BPM AVG HR
April 1 – AM 3 miles BE1
PM 9 miles, 1 Hour, BE 1-2
April 2 – AM 3 miles run BE1
PM 8 miles with 6x400 Race Pace intervals (between 1:12 and 1:16) workout max HR 173 BPM, average 168 BPM HR
PM2 45 minute bike on my wind trainer, 125 BPM HR AVG
April 3 – AM 3 miles BE1
PM 9 miles, 1 Hour, HR 151 BPM AVG
April 4 – AM 3 miles
PM 45 minutes, 6 miles, with 2x800m race pace intervals – pre meet
April 5 – PM 9 miles total with 5000m race at Washington university in St. Louis, 15:58 – school record and PR!
April 6 – AM 1 Hour, 8 miles, 132 BPM AVG HR
72 Miles Run
10:00 Hours Trained
My twice a week speed workouts continued this week with the addition of a race at Wash. U. on Saturday. I felt good this week, and considering my performance at the meet I think the plan and it’s one ANT workout and one interval session a week is working well. I still have a lot of fitness from cross and skiing, but my current training plan is only increasing my conditioning. During hard workouts I recover very quickly between intervals, and my morning resting heart rate is now 38 BPM while my day time resting heart rate is at 52 BPM. I think the addition of the biking on my wind trainer a few times a week is helping me to recover from my speed workouts and is helping my add additional base as well.
Year Totals:
673 Miles Run
144:30 Hours Trained
4/7/08
March 31 through April 6 Training
4/1/08
March 24 – March 30 Training
March 24 – AM 8 Miles with 4 miles at ANT pace (22:40, 5:40 pace) 178 BPM AVE HR It took a while for me to get loose for this workout, but after I did I felt good.
March 25 – AM 2 miles BE1
PM 8 miles, 53 minutes, 160 BPM HR
March 26 – AM 3 miles run BE1
PM 8 miles with 12x 400 Race Pace intervals (between 1:12 and 1:16) workout max HR 172 BPM, average 169 BPM HR, Great Workout!
PM2 55 minute bike on my wind trainer, 130 BPM HR AVG
March 27 – AM 3 miles BE1
PM 7 miles at 6:45 pace, HR 152 BPM AVG
March 28 – PM 8 Miles with 3 miles at ANT pace (16:16) HR 179 BPM AVG
March 29 – 25 Miles, 2:50:00, 135 BPM HR AVG – Great long run with Meg, good weather for this run in D.C.
March 30 – Day off
72 Miles Run
9:30 Hours Trained
This week I continued to keep my mileage up to prevent overtraining and peaking, but I also continued to do speed. In addition to my mileage and long run I did 2 longer ANT workouts and 1 shorter race pace run. This system of a long run, an ANT workout, and a short interval race pace or faster workout seems to be developing my racing speed/fitness very well. I am very fit and running well right now.
Year Totals:
601 Miles Run
134:30 Hours Trained
March 17 – March 23 Training
March 17 – AM 3 miles
PM 8 miles, 52 minutes, 155 BPM HR
PM2 Climb at CSS wall 30 minutes
March 18 – AM 3 miles BE1
PM 9 miles with 20 minutes in DE zone, 170 BPM HR
PM2 40 minutes climbing
March 19 – AM 3 miles run BE1
PM 8 miles with 10x 400 Race Pace intervals (between 1:12 and 1:14) workout max HR 172 BPM, average 169 BPM HR
March 20 – AM 2 miles BE1
PM 8 miles at 6:40 pace, HR 153 BPM AVG
March 21 – Day off
March 22 – 12 Miles, 1:14:00, 157 BPM HR AVG
March 23 – 15 Miles, 1:48:00 (about 6:00 minute pace), 158 BPM AVG HR
MHR – 38 BPM
Weight – 143
71 Miles Run
9:00 hours Trained
This week saw me do my first serious speed with a DE workout and race pace intervals. I felt good during both workouts, and my recovery rates were fast and my heart rate during both were very good. These are good signs of my fitness.
Year Totals:
529 Miles Run
125:00 Hours Trained
