Wednesday, February 24, 2010

2010 Running Update

For Base 1 running I managed to average 60 miles a week plus I got around to measuring out my weekly running routes. It turns out I'm running faster than I thought. On average I'm sustaining 7:45-7:50 pace. The weekly easy long runs are slow, but no slower than 7:59 pace. As expected and disappointing the obvious is, one bad run or a run cut short kills the weekly run mileage. This past week, I hit all seven runs but after a killer bike interval workout, I was too toasted to run 60 minutes and survived only 30 minutes.

The shoe situation finally came around. I'm happy with the new Nike LunarTrainer replacement shoes. After seven days of running in them, they felt fine. I may consider using them for IM Wisconsin. The other option is the new Nike LunarRacer.

Bike and swim training continues at status quo: three swims and three bikes. I hit my swimming benchmark: 20x100 on 1:15 with 10 seconds rest with it feeling comfortable. I opt to mix is up with every other set of 5 using the pull buoy. For the time being, pulling that fast is easier than normal swimming.

The only other comment is that I've decided to forgo the recovery week for Phase 1 of training (Base 1-3). Since I view the work leading up to Triple T as essentially prep work, it makes sense. The volume isn't all that high, 15 hours per week, and the intensity is manageable. It breaks down to 13 workouts/wk; no days off; 7 runs/wk, 3 swims/wk, and 3 bikes/wk. The running has been steady with no tempo work, just trying to keep it at sub 8 min pace. Let me clarify this some more. What I mean by no tempo work is that I am not spending time at sub 7 minute pace. Yes, on my 60 minutes runs I usually run about 7:20-7:40 pace but for me that still is zone 2. The bike has one zone 4 workout (15-20 x 2:20/:40EZ), one 60 minute ride (zone 1), one long ride 2-3 hrs (zone 1-2). Swimming is so vanilla flavored that it is not worth discussing.

Running Volume:
January wk 3 - 55 miles
January wk 4 - 60 miles
February wk 1 - 60 miles
February wk 2 - 60 miles
February wk 3 - 60 miles
February wk 4 - 60 miles
March wk 1 - 60 miles
March wk 2 - 60 miles
March wk 3 - 60 miles
March wk 4 - 56 miles
March wk 5 - 35 miles
April wk 1 - 60 miles
April wk 2 - 60 miles
April wk 3 - 60 miles

No comments: