Monthly Training (March 2016)

Week 1 (Feb 28 – Mar 5)

Sunday

Off – travel (note: I hate West coast-to-East coast travel more than anything in the world)

Monday

Off

Tuesday

Afternoon workout – :45 with a 10 minute tempo in the middle. The tempo section was pretty uphill and into the wind, so it wasn’t the confidence builder that I was hoping it would be, but it at least felt nice to get the legs moving.

Wednesday

Off

Thursday

Morning bike – :30 in White Building

Friday

Off

Saturday

Afternoon run – :30 run at Blue Marsh Recreational Area, where the Naked Bavarian is going to be tomorrow. It is very pretty out there (even though there’s no leaves on any trees and everything is dead). It definitely doesn’t seem like it’s that hilly, which will probably make for a fast race tomorrow.

Week 2 (Mar 6 – Mar 12)

Sunday

Naked Bavarian 26.2

Monday

Off (duh)

Tuesday

Afternoon bike – 1:00 outside (!!!) out and back on Whitehall; I’m amazed at just how attached I feel to bike. I can honestly understand why people drop thousands of dollars on bikes and bike equipment. It really is a ton of fun, and definitely a great recovery tool.

Wednesday

Afternoon run – 1:00 with Gary at Scotia; I have a little arch(?) pain in my left foot and my legs got tired at about 45 minutes, but other than that, I’m running pretty well.

Thursday

Off, but my arch/foot is feeling better

Friday

Afternoon bike – 1:30 out east of town; outside of failing to unclip at a busy intersection and completely eating it while like 20 cars drove by, it was a fun ride, and definitely more useful than running

Saturday

Morning run – 1:45 on the fire roads at Tussey with Gary and a couple of his buddies; we averaged sub-8 pace, and although it was a bit quicker than I was thinking it was going to be, it was still pretty enjoyable. We need to start doing more of these fire road runs to keep some speed in there.

Week 3 (3-13 to 3-19)

Sunday

Morning run – 2:30 out at Shingletown with Gary; we had three pretty substantial climbs and still averaged in between 10 and 11 min/mile, so it was definitely a run that made us work pretty hard. It was also pretty slick with the rain, so the trails were even more technical than they normally are.

Monday

Morning lift

Tuesday

Morning bike – :30 in white Building

Afternoon workout – 12 x 1 minute up Sunset hill; I did it with Jacob, and we were continually making it past the tree that we normally get to, so it seemed like we were doing better than normal. Hopefully I’ll be able to carry some of this speed into Boston, but I know I should probably try to hit the track once or twice before then.

Wednesday

Morning workout – the 26 hours from the Tuesday morning bike through the Wednesday noon run are definitely the hardest of the week.

Afternoon run – 1:00 with Gary at Scotia; legs are definitely tired, but it was a good run. Twas very warm, so it was sweaty, which is so nice to have in mid March

Thursday

Morning bike – :30 in White Building

Afternoon run – :50 with Allie around campus; my legs are definitely tired

Friday

Off – I got off work late, and I was waaaaaaaay too tired to run before going to The Machine

Saturday

Morning run – 3:00 with Gary and Boggs at Shingletown; it was definitely a little cold, and there was a ton of climbing. It was honestly a good 3 hours, and my legs were definitely sore after, but we were moving pretty well through the entire time.

Week 4 (3-20 to 3-26)

Sunday

Morning run – 1:45 with Gary, Boggs, and two other people who came out for the Anthym group run at Scotia; we moved pretty well though the big loop and little loop that we did. It was definitely faster than I was anticipating, but even with that 3 hour run yesterday, I felt good.

Monday

Morning lift

Tuesday

Morning bike – :30 at White Building

Afternoon workout – 3 x (1, 2, 3) fartlek with 60 seconds in between. I didn’t feel that bad, but it wasn’t that long of a workout. We’ll see how my hour tempo is this weekend.

Wednesday

Morning lift

Afternoon run – :60 with Gary at Scotia

Thursday

Afternoon run – :60 with Allue at Tussey. It was my birthday so I forced her to come.

Friday 

Afternoon run – :60 on roads; drove down to Pittsburgh for Easter in the afternoon so I had to do it earlier.

Saturday 

Morning workout – :60 tempo with Allie biking next to me. We did this at North Park, so there were a good amount of hills. I was able to hit almost exactly 6 minute pace for the hour (probably got like 6:02 or so), so it was a very promising pre-Boston workout.

Week 5 (3-27 to 4-2)

Sunday

Morning run – :45 with Allie at North Park

Monday

Morning lift

Afternoon run – :45 on roads

Tuesday

Morning bike – :30 in White Building

Afternoon workout – 10 min tempo (5:55-6 min/mile pace), followed be 5 x 1 min “hard” with 1 minute rest between; it was a relatively short workout, but with the speed, it turned out to be pretty hard on the legs. It was a great workout to have a few weeks out from Boston.

Wednesday

Morning lift

Afternoon run – 1:00 with Gary and Mike out on the Lower Trail of Shingletown

Thursday

Morning bike – :30 in White Building

Afternoon run – 1:00 of very painful running out on AccuWeather trails; I don’t know why my legs are so dead, but with a 3 hour run on Saturday, I’m expecting a tough weekend.

Friday

Off

Saturday

Morning run – 3:30 on an extended Ironstone loop with Gary and Boogs; very hilly, steep climbs and super technical. We were all dead and dehydrated by the end of it, but it was a nice feeling to be able to finish a run like that when my legs were still dead from the last week. I think it’s time to think about tapering for Boston.

Advertisements

One thought on “Monthly Training (March 2016)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s