July 2015

July was definitely the month where the rubber really hit the road in terms of speed workouts. I increased my training of zones 4 and 5 through VO2 Max and Anaerobic Threshold (AT) style workouts this month. Along with the increased intensity I continued to work on my aerobic strength through added miles and tempo/progression style efforts. This was possibly one of the most diverse months of training I've had so far, with a mix of track, road, trail and mountain runs!

July 1-5 (partial week)

One key stimulus for the second half of the week heading into July. Focus on VO2 Max with quarters. Also, looking to maximize running tired with long run efforts on back-to-back days at week's end.

  • Specific workouts:
    • 21.5 mile long run with quarters:
      • 3 mile warmup
      • strides: 8 x 400 meters with 400 meter recovery jog (69, 72, 73, 73, 73, 73, 71, 69)
      • 14 miles (10 with GVH)
    • Day two long run: 20 miles on the Western States Trail
  • Total: 78.8 miles

July 6-12

Key workouts for this week included some higher mileage days with a tempo effort and ladder workout, which focused on AT.

  • Specific workouts:
    • Tempo Run:
      • 2 mile warmup
      • 8 mile tempo (5:45-5:50)
      • 2.5 mile cooldown
      • My legs felt a bit flat; probably still a bit tired from Sat./Sun. workouts. Nevertheless, good workout.
    • 24.4 mile long run on the High Sierra Trail.
    • Ladder Workout: 13 mile ladder workout with emphasis on AT.
      • 3.5 mile warmup and strides
      • 3 x 1 mile with 400 meter recovery jog
      • 2 x 800 with 400 meter recovery jog
      • 1 x 400
      • 4 mile cooldown
      • Workout went pretty well considering I had 24 miles yesterday. Happy with the consistancy.
  • Total: 115.8 miles

July 13-19

The major emphasis this week was on the tempo run and an interval session of 400s and 200s working on VO2 Max. Fewer miles to help maximize recovery on the harder efforts.

  • Specific workouts:
    • Tempo:
      • 2 mile warmup
      • 10 mile tempo at 5:46.8/mi (range 5:51-5:37). Strung a bunch of 5:48s together with hardly any effort. Closed out in a 5:37.
      • 2 mile cool down.
      • Felt smoother than any of my tempos thus far in preparation for World 100ks.
    • Intervals:
      • 3 mile warmup
      • 4 x 100m strides (.5mi)
      • 10 x 400 meters with 400 meter jog recovery (71,72,72,72,72,71,72,72,72,72)
      • 2 x 200 meters (33, 33)
      • 3 mile cooldown
      • Felt pretty consistent. I was able to dial in 71-71 pretty easily. I could tell much faster wouldn't have been very sustainable though, so opted to do a couple 200s at the end.
  • Total: 94.1 miles

July 20-26

Down week on tap here. Only one key workout of 30 x 20/40s. (20 second sprints followed by 40 seconds easy).

  • Specific workouts:
    • 30 x 20/40s
  • Total: 89.1 miles

July 27-31 (partial week)

As July ended, I began a high mileage week (133.3 when you add in the two days to start August). The key workout for this partial week was a two-a-day back-to-back progression stimulus.

  • Specific workouts:
    • Same-day progression runs:
      • Round 1
        • 5 mile warmup
        • 5 mile progression (6:03-5:28)
        • 5 mile cooldown
        • Felt a bit flat when getting down near 5:30/mi. Felt very comfortable at 5:50-6:00/mi. pace.
      • Round 2
        • 3 mile warmup
        • 3 mile progression (5:42-5:27)
        • 2 mile cooldown
        • Felt pretty good despite the 15 mile progression this morning and the 90 degree heat.
  • Total: 95.6 miles

June Total: 478 miles

Strava Training Data: June 2015

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          Go-to gear for July

          • Altra One2.5 and Provision 2.0: The One2.5's super light feel has been really nice on the track for speed work and the roads for tempo/progression runs. The Provision 2.0's moderate cushion and stability was incredibly helpful on shakeout runs and recovery days after hard workouts.
          • Orange Mud Transition and Seat Wrap - This towel certainly has saved my car's interior a number of times after returning from hot dusty trail runs through the heat of the summer. I've even used it to dry off after post-run American River swims.