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)


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


Matthew Bradford 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!