Thursday, January 26, 2012

Ramping Up

This week will be a first of three consecutive weeks of volume building. I plan to to do a pattern of three up and one down (rest). I have about three or four more weeks of base-phase training and then switch to some longer threshold workouts and continue to work on the long runs.

So far the week has gone about as well as it could. The snowshoeing the past weekend left me a bit more sore than expected on Monday and Tuesday but by Wednesday I was ready for a medium long effort with steady-state. I woke up to about a half inch of fresh snow on the roads which made for very poor footing. Instead of risking any pulled muscles I just ran the time and pushed some sections a bit more than usual. In the end I had a great run. I feel a bit tired today but I will be able catch up and gain some extra hours come this weekend.

Here is the week thus far.

Up Woodland out to Arnold roads before making my way home via Vermilion and UMD. I really took it easy on this run in hopes to ready myself for the medium distance run.
Total: 1:10:00   9.1 miles

I woke up still a bit sore and fatigued so I made a quick decision to stick to a slow, easy run. Since things were looking decent I made my way to the trails of Hartley and proceeded to loop around. Felt great and the trails were very good.
Total: 1:08:43   ~7.6 miles (easy)

Out and back on West Skyline to 28th Ave W. I managed to push a few miles near 6:40 pace but too slick to do any quality work. The run was still a very productive effort. I will be pounding out this course many times in the next 13 weeks!
Total: 1:31:00  12.7 miles

This morning I made my way to the trails of Hartley again. A bit slick but still very runnable. One complete loop and I returned home to fuel up. Looking forward to the second medium long run tomorrow morning.
Total: 1:02:11   7 miles

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