Early Summer Training Block

After recovering from the Ice Age 50 Mile, I started a training schedule that I hope will get me optimally ready for my next couple big races. The two races on the calendar that I am really hoping to be primed for are Six Days in the Dome (SDD) and the World 100k Championships (WR100k) in Qatar. This first block of training is going to focus heavily on strength and volume with a bit of speed. As SDD gets closer, and during the time between SSD and WR100, I will focus more heavily on speed. Below are a few of the key workouts that I have done the past three weeks:

Progression Run

  • 11.5 mile warmup
  • Strides (4x100)
  • 4 mile progression run
    • 5:51
    • 5:46
    • 5:23
    • 5:08
  • 2.5 mile cool-down

Notes: Legs were definitely sore and tired from the day before. Mainly from the walking lunges (400m forward and 2 x 100m sideways) and the Romanian deadlifts). I was a bit worried this one would fall off the tracks. Felt harder than normal, but was expecting that to be the case.

Progression Run

  • 5 mile warmup
  • 4 x 1600m progression
    • 5:46
    • 5:34
    • 5:23
    • 5:04
  • 5 mile cool-down

Notes: Felt better than on the last progression run, but could definitely feel the 83 miles in the four days prior.

1000m Intervals

  • 6.5 mile warmup
  • Strides
  • 5 x 1 kilometer (3:05, 3:05, 3:04, 2:59, 2:58) with 3 minute jog rest between.
  • 7 mile cool-down

Notes: I felt pretty good on these. It was warm, so I was definitely feeling it a bit near the end. Happy with how sub 3 minutes felt on those last two.

Bluff Repeats

  • 20 mile trail and bluff repeats at Pheasant Branch Conservancy Bluff
  • 7 x bluff loop (approx. 9 min. per loop)

Notes: I felt really smooth on these bluff repeats. I was only planning on five, but decided to tack on two more after feeling strong on the first five.

Back-to-Back Long Runs

  • Day 1: 5 hours on Omaha trails (36.5 miles)
  • Day 2: 3 hours, 9 minutes, on Omaha bike path (24.33 miles)

Notes: On my way out to California, I stopped in Omaha, NE to help Kaci Lickteig with her last big Western States 100 training weekend. This worked out perfect for me, as I was looking to do a high volume week and back-to-back long runs. Legs felt really good on both days. Very warm and humid.

Weekly Mileage Summaries

5/26/2014 to 6/1/2014 128.50 Mi
 Monday 5/26/2014 23 Mi  
 Morning Normal Run 15 Mi 1:47:00
 Afternoon Normal Run 8 Mi 57:00
 Tuesday 5/27/2014 0 Mi  
 Wednesday 5/28/2014 21 Mi  
 Afternoon Normal Run 21 Mi 2:22:40
 Thursday 5/29/2014 18 Mi  
 Afternoon Progressio... 18 Mi 1:58:00
 Friday 5/30/2014 22 Mi  
 Morning Normal Run 12 Mi 1:24:00
 Afternoon Normal Run 10 Mi 1:10:00
 Saturday 5/31/2014 23 Mi  
 Morning Normal Run 17 Mi 1:57:43
 Afternoon Normal Run 6 Mi 43:00
 Sunday 6/1/2014 21.5 Mi  
 Morning Progression  14 Mi 1:30:00
 Afternoon Normal Run 7.5 Mi 53:00

6/2/2014 to 6/8/2014 99.50 Mi
 Monday 6/2/2014 7 Mi  
 Afternoon Normal Run 7 Mi 50:00
 Tuesday 6/3/2014 12 Mi  
 Afternoon Normal Run 12 Mi 1:25:00
 Wednesday 6/4/2014 17 Mi  
 Afternoon Interval W... 17 Mi 1:52:00
 Thursday 6/5/2014 8 Mi  
 Morning Normal Run 8 Mi 57:00
 Friday 6/6/2014 9.5 Mi  
 Morning Normal Run 9.5 Mi 1:08:37
 Saturday 6/7/2014 21.5 Mi  
 Morning Hill Training 13.5 Mi 1:39:00
 Afternoon Hill Training 8 Mi 57:00
 Sunday 6/8/2014 24.5 Mi  
 Morning Normal Run 18.5 Mi 2:03:35
 Evening Normal Run 6 Mi 41:00

6/9/2014 to 6/15/2014 155.08 Mi
 Monday 6/9/2014 16 Mi  
 Afternoon Normal Run 16 Mi 1:51:00
 Tuesday 6/10/2014 20 Mi  
 Afternoon Normal Run 20 Mi 2:18:00
 Wednesday 6/11/2014 20 Mi  
 Afternoon Hill Training 20 Mi 2:21:00
 Thursday 6/12/2014 20 Mi  
 Afternoon Normal Run 20 Mi 2:25:00
 Friday 6/13/2014 18.25 Mi  
 Morning Normal Run 8 Mi 55:39
 Afternoon Normal Run 10.25 Mi 1:14:45
 Saturday 6/14/2014 36.5 Mi  
 Morning Long Run 36.5 Mi 5:00:00
 Sunday 6/15/2014 24.33 Mi  
 Morning Long Run 24.33 Mi 3:09:00