Daily Quote: "You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a "stepback" week, where we reduce mileage to allow you to gather strength for the next push upward." --Hal Higdon, "Hal Higdon's Marathon Guide"
I normally follow the above advice for my long runs, and also have a stepback week every third week, which is the same plan that most marathon training schedules strive. This year is no different as I start my base building with a 15 mile Long Run. My Long Runs are on Wednesdays so my wife doesn't feel deprived of my free time on the weekends. I do know that I have only 22 weeks until the RNR Las Vegas Marathon on December 6th.
8:00 a.m. Long Run. 15 miles. Time 2:30. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 142 bpm. Cardiac Drift 147 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720.
Body feels good, no aches nor pain from last Saturday's 5k race. My right knee appears to be totally healed from last Fall and my right ankle that has been giving me troubles during the late Spring also appears to be healed. Next week I plan on running 16 miles, but will make it a little faster by adding progressive miles at the end of the run.
Thankfully, Wednesdays are the slowest work day of the week for us cabbies and I can recover a little bit more with less work stress.
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You are doing so awesome! I still can't imagine doing long runs on a treadmill...no matter what I do, the treadmill is just so painfully boring. :)
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