Summary - 3/4 to 3/24/2013

3/4 to 3/10/2013 - Taper week to LBL trail marathon

3/4 - Monday - 4.6 miles/ 3.7 running
am- real easy at fittek 60 m at 107 hr

3/5 - Tuesday - 4.7 miles/ 3.4 running
am- bike path , easy 2 x 1.7 miles in 18.50 at 127 hr & 18.08 at 132 hr

3/6 - Wednesday - 2 miles/ 1.4 running
am- fittek 27.27 at 97 hr

3/7 - Thursday - 4 miles/ 3.4 running
am- fittek easy 50.36 at 111 hr

3/8 - Friday -0 miles - 1st rest day of year

3/9 - Saturday - 26.2 miles trail race in Grand Rivers
6:30am - 5h 17 m 54 s  (12.08 pace)
see previous post on race

3/10 - Sunday - rest day - tired - very sore in quads
(hindsight comment - should have walked some)

3/11 to 3/17/2013- recovery runs


3/11 - Monday - 2 miles/ 1.4 running
am- fittek - tired

3/12 - Tuesday - 2.5 miles/ 2 running
pm - fittek - tired and sore

3/13 - Wednesday - 6 miles/ 3.7 running
am- fittek - 60 mins better
pm- walk dogs at trails cold windy

3/14 - Thursday - 3.1 miles/ 3.1 running
am- bp loop 35.37 at 130 hr - still feel tired

3/15 - Friday - 4.5 miles/ 2.5 running
am/pm - tired

3/16 - Saturday - 6.6 miles/ 3.7 running
9am- fittek - 60 mins + 60 mins of weights - I've decided to start back with a regular weight routine with arms and legs.....at LBL race my legs seemed weak and got sore earlier than I remember they should

3/17 - Sunday - 9 miles/3.5 running
8am- easy 5 mile trial in 65 mins walking 5 mins at start of each mile
1pm-fittek - walk uphill at 2mph at 15% incline
4pm-walk dogs

Note: I forgot what it is like to recover from a hard marathon.  I should have gotten more sleep and only did 30 min easy runs in pm....allow myself to sleep more in am.

3/18 to 3/24/2013 - more recovery


3/18 - Monday - 4.7 miles/ 3.8 running
am- fittek

3/19 - Tuesday - 7 miles/ 6.3 running
pm - bp with gregg - felt better but extreme cold/windy 10deg , 2 x 2miles in 21.46 at 131 & 20.22 at 147
am- tergat loop 2miles in 22 mins very cold

3/20 - Wednesday - 5.5 miles/ 5.5 running
am- in dark bike path/LOW road loop, all run, 62.11 at 131hr, extreme cold and windy 5 deg, should not have run outside in shorts . my legs hurt from running into wind, stupid me

3/21 - Thursday - 5 miles/ 4 running
am- fittek - workout - 15 min warmup + 10 x 2 mins fast in 9.50-10 min pace w/ 1 min walk at 4mph + cooldown of 15 mins
(Hopefully this is the first of a weekly speed session of 20 minutes total fast.  I plan to vary the time and paces.  The paces will be 10:00 down to 8:30 pace.  Goal is to do a little bit of speed to get ready for some shorter races.)

3/22 - Friday - 5.5 miles/ 5.5 running
am- same LOW/BP loop as Wednesday, 60.54 at 135, not as much wind, still very cold.

3/23 - Saturday - 11.8 miles/ 11.6 running
8 am-  2 loops of allerton shrocth trail w/ chris. 32-42 deg, no wind, nice
2.07.51 in 143/164hr
1st loop -walked first 2 mins then ran all the loop back to car in 64.45 at 138hr ( 10:58)
2nd loop - same as above in 63.05 at 150 hr, ran harder the last 20 minutes
good 2 hour run

3/24 - Sunday - 2.2 miles/1.6 running
1pm- fittek 30 minutes warmup at 104hr + weights