Monday - OFF
Tuesday - INTERVALS
AM: 8.8 miles on the HOA treadmill, maxing it out on speed. 3x1 mile at 6:00 each. Legs and right ankle still feeling it from my Pikes Peak run on Sunday.
Wednesday - EASY
AM: 8 miles easy on the Tomahawk loop. Legs better.
Thursday - EASY
AM: 5 miles easy on my treadmill.
Friday - TEMPO RUN
AM: 8 miles at tempo pace in Parker. The goal was 4 miles at tempo pace--not pushing it too hard but still nailing some nice turnover--and I hit it. Splits were 1) 8:13 (warm-up), 2) 6:20, 3) 6:19, 4) 6:14, 5) 6:18, 6) 7:58 (cooldown), 7) 7:51 (cooldown), 8) 8:02 (cooldown). Very pleased with these splits even though much of it was on a decline.
Saturday - EASY
AM: 8 miles on the Tomahawk loop. Legs felt pretty good.
Sunday - MARATHON GOAL PACE
AM: 7 miles on my treadmill. With winds in Parker gusting at over 50 mph, I elected to remain indoors and run at marathon goal pace on my treadmill. Splits were 1) 7:52 (warm-up), 2) 6:39, 3) 6:39, 4) 6:36, 5) 6:35, 6) 6:35, 7) 7:55 (cooldown).
Totals for the week:
- 44.8 miles running
- 5 hours, 33 minutes
- 6 total runs
- Stretching, yoga exercises, core strengthening and push-ups.
My aggregate mileage for the year to date is about 120 off from last year due to my plantar fasciitis at the start of 2011. I'm trying not to be depressed about my yearly mileage because I'm running well right now and I'd rather perform well in races than rack up big yearly totals. We'll see where I wind up for 2011 but I would imagine I'll go north of 3,800--which is usual for me.
My Eisenhower Marathon goals are:
- Goal 1: Sub-2:55
- Stretch Goal: Sub-2:50
After Eisenhower, I'll transition to Jemez 50-Mile training, which will mean a few weeks of mountain trail running to get ready. My plan is to average 90 miles per week in the last half of April and through May. But, honestly, I think Jemez is going to be a tough race for me since I've spent so much time on the roads getting ready for the Eisenhower Marathon. I will not aggressively taper for any other races through the summer except for the Leadville Trail 100. I'll more or less train through every race on my calendar, though I'm quite sure Jemez is going to require maybe a week of recovery.
Speaking of recovery, on the advice of my new coach, who shall remain nameless for the time being, I've started consuming Hammer Recoverite after every run and I've been pleased. I'll be sticking with Recoverite through the Leadville 100 to help me stay as fresh as possible.
Challenge Yourself. Go Long. Push Your Limits. Discover Your Inner Champion.