Currently I am in my base building phase for the next half a year or so, until April. I follow the Maffetone Method of running. The basis behind this is you run at or under your Max Aerobic Function HR, mine is 160. You can read much about it online through a google search HERE. How I generally format my week is an early week long run, often followed by a medium run the next day. The other runs rotate between easy base runs and shorter runs with some hill or temp work mixed in.
Also I practice intermittent fasting. I generally do not eat before noon or 1. If you see an AM working, 90% of the time that was done with an overnight fast.
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Monday Feb 13
AM 20.25 miles @ 10:02 pace @ 140 bpm
This was done after a 14 hour fast with no fuel during the run. Much more so a mental run than physical.
Tuesday Feb 14
AM 12 miles @ 9:45 pace @ 141 bpm
This was an easy run up High Meadows Road. Basically it is 3 miles fairly flat followed by 3 miles straight up. Then I turned around and ran back :)
Wednesday, Feb 15
AM 100 leg kickbacks
100 situps
100 push ups
100 calf raises
100 side plank leg lifts
100 front plank leg lifts
100 prisoner squats
AM 17 miles biked in 1:10
Thursday, Feb 16
AM 20 miles @ 9:30 pace @ 141 bpm
Suuuuch a good run! Check it out, same HR as Tuesday's run but 15 seconds faster per mile during a longer run! How? I took the first 10 miles super easy and pushed the pace during the last 10, and especially 3, miles.
I also feel like I am getting much better of a workout out of the less frequent long runs compared to the 1 weekly long run, 2 weekly med runs, and 3 weekly short runs with repeats/tempo/hills/etc. Yes I am running more often with the shorter runs, but I feel like I have gotten SOO much out of doing the two 20 milers this week.
PM 7.02 miles @ 8:31 pace @ 148 bpm
PM 100 squat jumps
PM 100 sit ups
PM 100 side lunges
PM 100 side plank leg lifts
I just felt awesome, so ran into town when Desi did Zumba and rode back with her. When I was waiting for her to finish I did those exercises in the parking lot next to the car.
Friday Feb 17
PM 12 miles biked in 60 minutes
Just an easy spin up into the hills
Saturday Feb 18
recovery
Sunday Feb 19
AM 16.87 @ 10:40 pace @ 141 bpm
I was hoping for 3 hours but only got in 2:59:57 today. I ran to M Hill, tooled around on there for a bit, and then ran a few on the road.
Total Week / Year
Run: 69.12 / 383.26
Bike: 33.00 / 156.63
Form: 153
Commutes: 5
I am changing my training up a bit this week. Instead of a single long run, a few medium runs, and a few more short runs, I am cutting out all the crap and combining everything into one long run and two days recovery between. I am doing temp, hill, trail, etc work within the long runs. For example, Sunday's long run included some hill work. Thursday's run was 10 miles easy and 10 miles a bit faster.
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Monday Feb 6
PM 19.11 miles @ 10:57 pace
Most of this was a trail run on M Hill. Due to the temperature and possible incoming weather I moved to the road to simply be able to run faster and finish the run sooner. The trail pace was a 12:08 average.
Tuesday Feb 7
PM 12.14 miles @ 8:59 pace
Often I incorporate tempo work into the last half mile of a medium or long run. The last 6 miles were done at 40 seconds per mile faster than the first half, so it made for a great negative split.
Wed Feb 8
PM 6 miles @ 9:26 pace
This run I had a bad case of "if I don't sprint home I'm going to poop my pants". So that's what I did for the last half mile....
Thursday Feb 9
10.02 miles @ 8:59 pace
I cheated a bit during this run. The 30+ mph headwind was not something I wanted to deal with, so I had Desi drop me off at a trail head and I ran back :)
Friday Feb 10
6.44 miles @ 8:43 pace
I wanted to do a 1 mile test to predict a 5k time for me. There was one on Saturday and if I could come close to my 18:07 PR I would do it. I have been running very consistantly lately, but focusing on endurance and not being able to sustain 6:00 minute miles for 3.1 miles. Needless to say I did not do the 5k :p If I had done the mile 15 seconds faster I probably would have.
Saturday Feb 11
Took a recovery day
Sunday Feb 11
AM 9 miles @ 9:36 pace
I tested out my new Suunto T3c today and it worked great. The footpod was right on track with my Garmin 305 GPS. I am going to transition over to the footpod since it has a huge battery life and will not die during my ultra marathons. Also a footpod will not lose signal under tree cover/bad weather and there is no wait for a signal pick up. That means no more having to put the GPS in the window or out on the porch when it is 15 degrees outside before I go run.
Total Week / Year
Run: 62.71 / 314.14
Bike: 00.00 / 123.63
Base: 575.88
Form: 84
Commutes: 5
As is the trend, another awesome week! I have been running more consistently and at more miles for a longer period of time than ever in my life. Needless to say, things are going great :)
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Monday Jan 30
PM 16.02 miles @ 12:34 pace in BASE shoes
This was an insanely technical trail run with no flat sections. The terrain was primarily dirt, mud, and large rocks.
Tuesday, Jan 31
PM 11.07 miles @ 12:22 pace in BASE shoes
Same course as Monday's run.
Wednesday, Feb 1
PM 5.01 miles @ 11:59 pace in BASE shoes.
Same course as Tuesday's run :p
Thursday, Feb 2
PM 10.65 miles @ 8:30 pace in BASE shoes
Ok I am going to come clean, truth time. This run was all with the wind :p Desi had to drive into town to instruct Zumba. So I just ran into town with the wind and when she was done she just called to see where on the bike trail I was at, and picked me up :) It was not a hard run, but nice to not have to fight the wind at all!
Friday, Feb 3
AM 5.15 miles @ 10:00 in BASE shoes
This was cool. I met my friend Nathan to do some trail running. It was nice to listen to someone else talk besides a podcast :p
Saturday, Feb 4
AM 5.87 miles biked in :38 with 950 feet of gain
AM 6.00 miles @ 8:59 pace and a 132 avg HR in BASE shoes
Very good morning. I rode my bike to a rather isolated trail head to the Black Hills National Park and locked my bike up. I then ran the six miles back home. Guess what I am going to do tomorrow?
Sunday, Feb 5
AM 6.00 miles @ 10:29 pace with a 138 avg HR in BASE
AM 5.76 miles biked in :20
This was the exact same route as yesterday, except I ran up hill all the way to my bike, and rode it back down hill. I probably only pedaled 9 times the entire ride back :p
Total Week / Year
Run: 60.00 / 251.43
Bike: 11.63 / 123.63
Base: 521.88
Form: 75
Commutes: 5
Another spectacular week. I did a bunch of running on rather technical trails at a very slow pace. Doing so was extremely enjoyable. I plan to do future long runs
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Monday Jan 23
AM 15.32 miles @ 9:00 pace and a 146 avg HR in BASE
This was an excellent 35F out and back road run. Nothing really of note happened. I did the first 7.5 miles at a very conservative pace and on the way back ever so slightly sped up.
Tuesday, Jan 24
PM 10.02 miles @ 10:53 pace and a 138 avg HR in BASE
This was a very hilly and partial trail run. As you can see from my HR the average intensity of the run was very low, but you can also see from the very slow pace (my avg pace was 12:01 at one point) I spent a lot of time either a) running very technical trail b)on super steep climbs where I basically had to walk and use my legs as walking sicks or c) going down hill very slowly to avoid slipping on ice or unseen snow covered trail.
Wednesday, Jan 25
AM 5.13 miles @ 9:05 pace and a 148 avg HR in BASE
This was a 2 mile warm up running two miles straight into the hills. I would then perform a 30 second hill interval followed by 2 minutes of easy running back down. I did six or seven 30 second repeats while slowly making my way down the hill.
PM 3.02 miles @ 8:28 per mile in BASE
I just felt like runnin
Thursday, Jan 26
AM 10.05 miles @ 8:24 pace with a 144 avg HR in BASE
This was a fairly easy out and back. The second half was a 5 minute negative split on the first half, which is the way it should be :)
Friday, Jan 27
AM 5.02 miles @ 9:06 pace with a 150 avg HR in BASE
A warm up, 8x30 second hill repeats, and a cool down
PM 2.2 miles @ 8:48 pace in BASE
I ran to the liqueur store to grab a bottle of wine for Desi and I. It fit perfectly into my Camelbak.
Saturday, Jan 28
AM 3.4 miles @ 8:40 pace in BASE
AM 100 Side Plank Leg Lifts
AM 100 Push ups
AM 100 Squat Jumps
AM 100 Sit ups
I was out the door within 20 minute of waking. I want to start running more right away in the mornings.
Sunday, Jan 29
AM 3.21 miles @ 7:53 pace in BASE
PM 16 miles biked
Total Week / Year
Run: 57.37 / 191.43
Bike: 16 / 112
Base: 461.88
Form: 75
Commutes: 5
This was a really good week. I really enjoyed doing my long run on Monday and following that with one of my mediums runs instead of a rest day or a recovery run. Best run of the week? It being 8PM and hearing Desi say she wished we had some wine. So I threw my CamelBak and some running shorts on, and literally ran to the liqueur store. I bought some cheap Barefoot wine and it fit perfectly into the Camelbak.
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Tuesday, Jan 17
AM 6.07 miles @ 9:07 pace with 260 ft/mile and a 145 avg HR in BASE
PM 18.25 miles biked in 1:12:00
This was a very easy and relaxed run. I wanted to see how my right leg would do since after Saturday's run it was giving me some pain two inches below and medial of the knee when adducting the leg against resistance. Luckily, there was no pain during the run and it has gotten better everyday since the run.
Wednesday, Jan 18
AM 5.77 bikedAM 4.43 miles ran @ 10:10 pace with a 133 avg HR in FORM
AM 5.76 biked
This was a ride to a trail head, a short very easy run with a few high effort hill repeats, and another ride back home. The trail was snow covered for the most part and I ended up hitting the floor a few times from slipping on ice.
Thursday, Jan 19
AM 6.2 miles ran @ 9:24 pace with a 149 avg HR in FORM
Frankly the pace I managed surprises me. The majority of this distance was a very zig zaggy trail up and around some very steep hills at M Hill. This is one of the hills in the range that goes right through Rapid and splits the town in half. There are many trails on these hills and having them right in town is a very cool asset for the people of Rapid City.
Friday, Jan 20
AM 6.11 miles ran @ 7:41 pace with a 154 avg HR in FORMFelt like doing a faster run, obviously.
Saturday, Jan 21
PM 6.5 miles ran @ 9:25 pace in BASEA nice afternoon run up into the hills. I saw a herd of 25+ deer up there, which was very cool :)
Sunday, Jan 22
AM 6.87 miles @ 9:37 pace with a 143 avg HR in BASE
100 squat jumps
100 sit ups
100 push ups
100 tuck jumps
100 side planks w/ leg lifts
100 leg kick backs
Sick run today. All the sleet from the night before froze and was covered with snow, so it made for a very sketchy road and trail run. I ran by at least 5 cars that were stuck in the snow, and even pushed one out! I only managed to hit the ground three times :)
100 squat jumps
100 sit ups
100 push ups
100 tuck jumps
100 side planks w/ leg lifts
100 leg kick backs
Sick run today. All the sleet from the night before froze and was covered with snow, so it made for a very sketchy road and trail run. I ran by at least 5 cars that were stuck in the snow, and even pushed one out! I only managed to hit the ground three times :)
Total Week / Year
Run: 36.2 / 134.06
Bike: 29.9 / 96
Base: 404.44
Form: 75
Commutes: 4
I was very happy with this week. I toned the mileage down a bit to try some different pacing strategies. I got in lots of trail time, which was excessively relaxing. The weather was really brutal for a few days so I got in less miles and no biking during that period. The 5 day forecast looks promising for lots of miles and some cycling commutes :)
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