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