Wednesday, October 12, 2011

How I Ran 140 Miles in One Week

Since this was the best week of training I have ever had, I would like to share it. Plus, for those that don't read my running log this is what it takes to succeed. For the record, this whole athletic thing that I am doing is all part of the 30 year plan that includes my career, and this blog. While you can say it is only physical, there is a link between the physical and the mental and the emotional, and I feel to succeed at the highest levels mentally and emotionally I personally need to physically strive for success as well.

In reverse order:


10/8Run
Rail Trail
Long21.0 mi2:10:046:12
    10/7Run
    Trails
    Recovery run11.4 mi1:31:088:00
      10/7Run
      Trails
      Recovery run8.7 mi1:01:257:04
        10/6Run
        Trails
        Medium Long Run16.0 mi2:02:297:40
          10/6Run
          Morning Run #1
          Recovery run2.6 mi22:318:40
            10/5Run
            random
            Recovery run5.5 mi45:028:12
              10/5Run
              Indoor Track
              Strides900.0 m2:304:29
                10/5Run
                random
                Recovery run4.5 mi38:318:34
                  10/5Run
                  Morning Run #3
                  Recovery run3.5 mi29:388:28
                    10/4Run
                    Track
                    Fartlek11.6 km54:477:37
                      10/4Run
                      Track
                      Recovery run3.4 mi27:468:10
                        10/4Run
                        random
                        Fartlek11.0 mi1:16:036:55
                          10/3Run
                          random
                          Recovery run9.0 mi1:10:527:53
                            10/3Run
                            random
                            Recovery run5.2 mi43:538:27
                              10/2Run
                              random
                              Recovery run7.0 mi51:027:18
                                10/2Run
                                Rail Trail
                                Long23.5 mi2:24:556:11


                                Some key things that I took away from making this such a successful week in my eyes:

                                • Sunday I ran 30.5 miles, probably my single best day of training yet and for sure my best long run yet. 
                                • Monday, Wednesday, and Thursday I averaged over 8 minutes per mile pace.
                                • I had 15 running events (I don't count the strides as separate) which means I tripled on Tuesday and Wednesday. 
                                • In total I ran 24 miles faster than 6:00 pace. 
                                • I ran the two best long runs of my life this week.
                                • On both long runs I had company for most of each run and on the 20 miler I had my sister bicycling with a gatorade bottle in support. It made a huge difference. 
                                • I slept and ate a whole lot this week. 
                                Some mistakes I made this week:
                                • I neglected the exercises and core work necessary to be successful and stay injury free. I had a plantar flare up today (Wednesday).
                                • I pushed hard to get 140 because I wanted that number of miles but the effort I put in on Thursday and Friday, while not fast was a long time and is just now in the middle of the next week hurting me. 

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