Friday, August 31, 2007
Training begins officially on Monday, September 3. I have thrown in a bunch of racing over the last few weeks just to see how fit and what type of pain I can endure. I struggled with the first race (and the course was long) but was happy with my effort on the second one. I actually raced without holding anything back. I had to surge several times and find another gear (which has been deeply hidden) maintain a lead and win this race. The time was slow but I was racing for the win. As the men's times were slow too, I am guessing the course may have been a little long. Athletics Alberta seems to be doing a poor job of ensuring that the "run alberta series" and "timex races" are accurately measured. Oh well, I was happy with my effort.
Sunday I am going to run a 5km, and to be honest I cannot remember when I last did a 5km race. It should be fun. I thought that I might as well race before kicking off training on Monday. I plan on running as hard as I can and throwing up at the end!
I plan on posting my weekly workouts here for all to see. I hope to average around 65 to 70 miles per week of running, one swim, two bikes and two weight workouts. This is a far cry from mileage prior to 2003 when I averaged 80 to 120 miles a week. I feel my body can handle the 70 mile mark still, and have been averaging around 45 to 55 throughout this year.
Training planned for week 1 September 3 to 9:
Monday 7 mi easy run and 60 km bike and weights
Tuesday AM: 30 min easy PM: 15 min w-up; Intervals/ 7 x 1000 meter. 200 meters recover; 15 min easy cl-dwn
Wednesday 10 mi moderate
Thursday AM: 30 min easy PM: 15 min easy; 30 min tempo run at 1/2 marathon pace; 15 min easy
Friday 6 miles and weights
Saturday 18 miles long run
Sunday AM: 100km bike and PM: easy 2000 m recovery swim
Total distance: Run ~65 miles; Swim 2000m; Bike: 160 km; Weights x 2
If anyone wants to hook up for some workouts, drop me an email. Tuesday's I will be at Capital Hill Park, for the most part, with a gang of women.