New Plan...

This week I decided to run a local marathon in Spring Lake. Its only in its 4th year but its supposed to be a beautiful course. The winning time last year was 2:44 and I believe that to be the course record. So my plan was to run 30 miles tomorrow and do some easy mid-distance runs during the week and shoot for a sub 2:40 for my last hard long run before I start a slow taper for my 50 miler. I did see that Todd Braje signed up for the Des Plaines River Trail 50 as well. It will be cool to see how I stack up against a speedy guy like Todd (5:30 50 mile PR). This weeks training went well, I needed no real recovery time after last Sundays 10 mile race which was nice. I wish I would've put this kind of mileage in all year. It feels good and I actually feel that I could increase it to 100 miles per week with out much effort.

09/17/2012

M- am 16 miles 7:03 pace(hilly)
T-  am 24 miles 6:47 pace felt easy
W- am 16 miles 7:07(hilly)
Th-am 8 miles 7:11
F- rest
Sat-am 12 miles 6:24 pace. progression run (hilly) avg. 6:03 last 6 miles
Sun-pm 10 miles 6:56 pace(hilly)
Total- 86 miles

First Race Since June

I ran my first race since the Lakestride 10k in June today. I wasn't really sure what to expect going into the race since it was at the end of my highest mileage week. The race was The Bridge Run in downtown Grand Rapids. It was sponsored by my running store so there were a lot of co-workers running as well. There was a 5k and 10 mile, I ran the 10. It was perfect weather for running, 55 and sunny. I only had just over a mile warm up so I felt a little stiff the first couple miles. I ran from start to finish with another local runner. We ran 5:52's the first 5 miles then picked up the pace a little averaging 5:42's the last 5 miles. I treated this run as a hard workout not a race but I took 3rd overall by .9 sec...should have sprinted. I did win $50 prize money and took 3rd overall in a field of apx. 700 people. 57:10 was my official time, a good end to the week.

09/10/12
M- am 30 miles 6:56 pace (felt I could go another 10ez)
T-  pm 10 miles 7:09 pace(hilly)
W- pm 14 miles 7:03 pace(hilly)
Th- rest
F-  pm 10 miles 7:01 pace
Sat-am 8 miles 7:00 pace
Sun-am 13 Bridge Run 10mi 57:10 5:46 pace
Total 85 miles

Test Race This Week

This weekend I'm running in The Bridge Run in Grand Rapids. The race is put on by RunGR and sponsored by Gazelle Sports(where I work). I've been feeling pretty good running higher milage so far. This Sunday will be a tough test for me. I have 85-90 miles planned for the week over six days so I may be running on tired legs. I plan on just running how I feel, which has been good. I ran 30 miles over a mildly hilly course yesterday at a 6:56 per/mi pace and felt like I had a lot left. Last week was an easy week. Now Im going to keep the mileage up for the next few weeks then start a slow taper.

09/03/12
M- pm 12 miles 6:55 pace(hilly)
T-  am 8 miles ez 7:24 pace
W- am 22 miles 7:11 pace
Th- pm 14 miles 7:02 pace(hilly)
F-  rest
Sat- am Track 10.5 miles 400m-1:16 800m-2:40 800m-2:42 3200m-11:20 1600m-5:26 400m-1:12 Didnt feel warmed up until after the 2 mile. I only ran 400m recovery between repeats. 15-20mpw West wind. Wore my new Saucony Fastwitch.
Sun-pm 3.75 7:15 pace (worked in the early am and didnt get home until 9:30pm)
Total-70.25 miles (last easy week)

Training for Des Plaines River 50 mile

In June I moved from Ludington, Mi and a 70 hour a week landscaping job to Grand Rapids and a job at a running specialty store. Over the last several years I've wanted to take my running seriously and see what I can do with better training. I've ran a few marathons(won 2) but have really wanted to tackle a 50 miler. Previously I was a 45-55 mpw runner with moderate success. This first blog is to just play a little catch up on how my training has been going. I run all my miles on the road, which is a big change. Im doing my best to manage full time work, time with my fiance and son and running.

08/06/12
M- am 16 7:03 pace(hilly)/pm 6 7:05 pace
T-  rest
W-16 6:48 pace(hilly)
Th-8 7:03 pace
F-  rest(out of town funeral)
Sat- 10 6:27 pace(hilly)
Sun- 5 6:59 pace
Total- 61 miles

08/13/12
M- 24.7 6:56 pace
T-  rest
W- 8 7:18 pace
Th- 14 6:52 pace(hilly)
F-  rest
Sat-10.3 6:20 pace 800*7 2:40avg
Sun- 5 7:13 pace
Total- 62

08/20/12
M-am 27.5 7:13 pace
T- am 5.5 7:24 pace
W-am 7 7:09 pace
Th-am 18 6:43 pace(hilly) progression run
F-  rest
Sat- 10 6:43 pace(hilly)
Sun- 6 7:15 pace
Total- 74

08/27/12
M-am 30 7:14 pace
T- am 8 7:33 pace
W-am 10 7:02 pace(hilly)
Th-am 14 6:30 pace(hilly) progression run
F-  rest
Sat-am 10 6:43 pace(hilly)
Sun- 8 6:42 pace
Total- 80
Aug. 284 miles