Sunday, April 10, 2011

WIR–April 09, 2011

With Boston now one week away I worked on my run volume.  I know that I sound like a broken record but the recovery week following the Mardi gras marathon and them the bike crash (6 weeks ago) the following week really threw me off of my game.  I never would have imagined that coming into Boston I would be struggling to get my run volume up.  I mean, I would have thought that I would have been able to do this 3 weeks ago and I would be in full taper mode.  Well, I do respond well to high frequency / high volume training.  I was not crazy but I ran 7 times in 5 days for a total of 54 miles (average of 10.8 per day @ 7:46 average pace) this week.  The last two weeks saw a total of 97 miles spread over the course of 12 runs with 4 full days off from running (97 miles / 10 days of running equals 9.7 miles per day).

I had briefly thought about stacking a few more mile on Saturday morning.  I had someone to run long with or I had someone to run fast with – I also had a group ride that looked like fun.  Well, Friday morning was the first rough run of the week.  I had run morning and night on Thursday for a total of 14 miles.  The Friday morning run was extremely humid and had a touch of summer.  It was slower by about 20 seconds per mile for the same intensity.  I also added another run a lunch on Friday.  This one had me knocking on the door of fatigue.  When I got home from work I was cooked.  I took a brief nap.  I was done.  Saturday would be a complete rest day (yard work).

Next week will be a couple days of running and a lot more on the bike and swim.  See you in Boston!

TIME 9:10 hours (down .35 - last week 9:45) :
SWIM – 0 yards (down 5500 yards)
BIKE – 42.5 – (up 1)
RUN – 54.0 miles (up 11 miles)
STRENGTH – 0 minutes (same)

RunHoursPerWeekNEW

I am pretty happy with the build over the last month.

5 comments:

Matty B. said...

Looking good, dude! Can't wait to hear how you dominate Boston (or, at least, give it your best shot).

Take lots of pics for me!

Papa D said...

Get ready for Boston and the great time I hope for you. Just doll up in your best Favor Fav outfit and enjoy.

Wish I was going to be there with you.
Always so proud of you.

Happy Feet 26.2 said...

I love your approach to Boston. Go and have a GREAT time. Enjoy the moment! Carpe Diem!

it's all about pace said...

Looking forward to your Boston performance

Kurt @ Becoming An Ironman said...

Say "hi" to Kenmore Square for me, will you? I miss my big city home!