100% Humidity 100% of the time on a busy week schedule with 1000 miles of travel!
My training this week was not as effective as I would have hoped but what I am beginning to learn in the world of adult running is that priories are essential in balancing a life that we all want to lead. Some of us have families, jobs with weird and long hours, responsibilities of which we have no control, etc. I am not making excuses for the things that I didn’t get done but it seems to me that if I want to accomplish something great I might have to sacrifice something small and trivial. I didn’t do that this week and I am now looking at my training log in despair. Tomorrow is another day and I have 8 weeks to cram in miles and the essential workouts!
Training plan adjustments must be made to the expectations of heat and humidity and travel!
Monday – 0
Tuesday – 13
Wednesday – 12
Thursday – 5
Friday – 11
Saturday – 8
Sunday – 14
Counting Up or Counting Down?
Week # 4 into my training and I realized I only have 10 to go. I am torn mentally/emotionally between the distance I have covered in the last 4 weeks of training and the paralyzing fact that I only have 10 to go to be as prepared as I would like. In the past 4 weeks I have consistently rehabbed an acute injury while building up from 35, to 45, to 65, and now to 75 miles! It is not your typical 10% increase that you will find in most books but those are guidelines anyhow right? WHO HAS TIME FOR GUIDELINES!The bulk of my training this week came in an 8 x Mile Session I performed with one of my athletes and now training partner. I allotted two minutes rest and ran them in an average of 5:34 pace. I was happy considering the confidence I have at this point in training. I packed in the miles the next 3 days leading into the Michelin 5k where I paced my girlfriend Victoria to a 16:59. We ran as we planned running the first mile in 5:30, cutting down to 5:25, and closing in 5:20! A little kick at the end and we snuck under 17 minutes! We turned that effort into our first LR of the week followed by another LR effort of 13 miles at Paris Mountain! Tomorrow will be a rest day for me and my body will be thankful!
Monday – 10 Easy
Tuesday – 12 (8 x Mile) 2 Min rest 5:30s
Wednesday – 10
Thursday – 10
Friday – 10
Saturday – 10 (5k in 17 minutes tempo)
Sunday – 13
Monday – 8
Tuesday – 6
Wednesday – 10 (14 x 400 in 76-78 with 45 rest)
Thursday – 6
Friday – 8
Saturday – 6 up and down Paris Mountain
Sunday – Sprint Tri and cool downed an additional 10 miles giving me about 16 total effort
I am about 1 week from being able to crank out some big miles in preparation for the big chunk of running needed to gain the result that I am seeking at Spinx. On top of these miles I am integrated into a full strength and preventative rehab program to bring me back faster and stronger than I was before!
Spinx Marathon Training
I am focusing on the foundation of my training with weeks in advanced training already written out. I know what key workouts I am doing this week as well as week 12 of this plan. It gives me a sense of purpose for each workout as well as a sense of security that we have a blue print and a vision of what we want to build in the future.
Had a fun time racing the last GTC All Comers meet and paced 2 miles at 5:20 pace for 6 laps!
Monday – 7
Tuesday – 7 + 6 Lap time trial at 5:20 pace
Wednesday – 6
Thursday – 4
Friday – 3 + 15 Mile Bike Time Trial + 400 Meter Swim Time Trial
Saturday – 8
Sunday – 6 + 4
Total Effort = 50
Feeling much stronger than last week and my diet is stipend greatly now in preparation for my training race vs my racing weight. ( on average I train 4 pounds heavier than I race) I am racing the Greenville Triathlon next weekend and the Michelin 5k the following weekend. These are fitness assessors and not my B-A races. I indicated in my previous week that we should all write down our racing schedules annually and label A-B-C races for importance and timeline reasons.
Question of the week: When building an empire what tools do you need? When building a city what tools do you need? When building a building, what tools do you need? What do you need to build tools?
Spinx Marathon – “THE PLAN, THE SUPPORT, THE GOAL”
- Training Journal
- Resources (I am a personal trainer and coach so I am lucky enough to surround my life with positive environments and nutrition..
- Athletes/Colleagues (its always nice to confirm training concepts with people with a great knowledge and skill base)
Running to a Cause and Running for a Cause!
The 4th of July is marked in history well with great men, great stories, and great victories. On that day in 1776 men and women united in one great effort to declare their own freedom of tyranny and control from an unjust system of government. Those men and women ran TO a cause that they felt was greater than the safety of their own lives. How many of us can say that we have done the same. I have never had the privilege but I thank those who have from the bottom of my heart. For the sole reason that they ran TO that cause I am able to run FOR my cause.
On September 27th this year Without Limits will be hosting a 5k at Lake Conestee Park to support a soldier who sacrificed a great deal to give us the freedoms we have today. Sergeant Bradley Walker lost both his legs and one arm when he came across an IED. He lives two hours away in Tennessee and all proceeds will be going to rebuild a home that he can live a life he deserves! This is my cause of running and I hope you many of you can join us in this effort. We are accepting donations through this website and registration can be found on the GTC directed http://run-cal.com/
Details can be found on this site under “Races”
Bradley Walkers Personal Page