Down Week

This week consisted of less running and more resting. A bunch of the guys had gone home for thanksgiving, so I ran and hung out with Reneau for most of the week. I took a down week since the previous two weeks were two of the more intense (in terms of training intensity) weeks I've had in awhile. There were no workouts this week, just running by feel. I had a planned 12k Turkey Trot the following Sunday so it was decided to focus on getting a good effort in.

I've decided to simplify the training update a bit as it will keep me motivated to keep this blog up. I'm already keeping up two logs, so I feel duplicating the training for a third time in this blog isn't really necessary, and a bit time consuming. The more in depth training can be found at www.strands.com/sethdubois (although maybe not for long).

Sunday: Long Run
am - 18.4 miles in 1:49:30 (5:57/mi)
Splits via Garmin - 6:21, 6:15, 6:02, 6:11, 5:56, 6:04, 5:48, 5:58, 5:43, 5:40, 5:55, 5:54, 6:07, 6:05, 5:59, 5:49, 5:40, 5:34.

I like to get faster long runs in every once in while. Ran with Eddie Kilburg and Reneau for a bit then added on the last 3+ miles alone. Quite controlled.

Monday:
am - 10.4 miles in 1:12:30 (6:58/mi)
pm - 45 minutes cycling, cadence between 110-120 rpm. Plus upper body strength and core circuit.

Tuesday:
am - 10 miles in 1:03:00 (6:18/mi)
pm - 4 miles in 28:10 (7:03/mi. Plus form drills and lower body strength circuit.

Wednesday:
am - 9 miles in 1:02.00 (6:53/mi)

Thursday:
am - 12.2 miles in 1:22:40 (6:47/mi)
pm - 5 miles in 33:30 (6:42/mi)

Friday:
am - 10.3 miles in 1:08:10 (6:37/mi)

Saturday: Pre-race
am - 7 miles in 48:00 (6:51/mi). Plus 6 strides after run.

Week Summary:
Volume: 86.3 miles in 9hr 25min (6:35/mi)
Doubles: 2
No workouts

A bit of a boring week. Just general running every day gets me bored, I need to mix it up with strides or workouts and whatnot. On Tuesday I did a pretty hilly run and kept it a bit faster, so that broke up the monotony. I think I would prefer to do a very light workout for my next down week, just to keep things from stagnating. Legs felt very stale during pre-race. Heavy week coming up.