10/5/09

Week 9 - Running by feeling

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bike 25.2 total miles (+btw 50mi)
swim 2.88 total miles
run 32.45 total miles (82% - 88% MHR)

This week I am getting used to running for time, intensity and feeling instead of mileage. It's interesting. According to a regular marathon (+tri) training plan I should be in the 40+ miles per week range by now but my upcoming events are on hilly trails. It's a little tricky to predict running times on those, but I can expect anywhere from 10 - 14mph pace.

I was checking out my LSD run in comparison to last week's and was able to go a little farther in less time, but that's also because the trail was a little less arduous! I'm doing the long run after swimming and biking also, so I am already a little 'warmed up'. I wanted to say tired, but once I get out to to Marin Headlands and see nature's bounty, I forget about that. The mind is a funny thing - at first, running up that long 1.5 mi climb up miwok trail seemed a chore, but after I did my loop (miwok, old springs, marincello bobcat) I did the miwok hill again and it seemed easier. I wanted to do Alta and Rodeo valley trail but it was easy to miss the trail marker. hmm.

I didn't get up into the 90% range on my speedwork this week because the location was crowded with the Hardly Strictly Bluegrass traffic. When people are drunk and they see you running fast it is a comedic moment for some reason. I tried to run in the street with the cyclists but now that it's getting dark earlier need more lights. The 1/2 watt black diamond LED headlamp wasn't bright enough so I upgraded to the 1 watt.

Swimming is getting easier for me now that I have put the time in to work on all the little pieces of the stroke and improve my weak spots. It's a never-ending process. Balance is a little tricky sometimes I turn over too far. More sidekick drills. Endurance and speed here I come. I just got the book "Swimming Even Faster" by Maglischo. It's a big heavy textbook, though. Reminds me of school days.

This is what the training plan looks like:
mon: rest
tue: easy run - 45min - 1 hr
wed: hill repeats - 1.5 - 2hrs
thurs: swim - 40min - 1hr
fri: speed intervals: 1 - 1.5hrs
sat: easy day, swim or bike - 1 - 2 hrs
sun: BRICK swim, bike, run! - 6 hrs

bike to work - 50mi (4 - 5 hrs) per wk is so routine I hardly consider it a part of the plan

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The sunset was so beautiful that I wasn't really annoyed that my right shifter died on my bike after this picture was taken. Time to give the klunker some TLC.

6 comments:

Jo Lynn said...

Those trails are pretty challenging. But, oh so pretty. ;)

Dustin said...

Thanks for the encouragement. This will be my first 100 and the first race over 40 miles.

aron said...

i think switching away from training for mileage would definitely take some getting used to. nice job on the week!

PunkRockRunner said...

Wow! I was reading your posts and "wow" was the only word that came to mind. I wish I had the discipline that you do when it comes to training.

To be fair, you have the best swim/run/bike playground ever. Aquatic Park is awesome & Miwok is off-the-charts.

I look forward to reading about your future adventures.

All the best!

Rick Gaston said...

You did Miwok again after you did a loop in the area? Nice! You are getting used to the hills.

fuzzbuzz said...

you.rule.period.

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