Mon: AM - 8.1 miles easy with 6x30s pick-ups (7:17); PM - 4.3 miles easy (7:22)
Tue: AM - 10.4 miles with 10x2:00 on/1:30 off fartlek. Plan was to run at 5K effort. I don't think I got down to 5K effort till the last 2 reps. Legs took a while to get going, probably still waking up (4:45am run); PM - 4.2 miles easy (7:24)
Wed: AM - 10.2 miles easy (7:04); PM - 4 miles easy (7:24)
Thu: AM - 7 miles easy (7:14); PM - 3.3 miles easy (7:32)
Fri: 10.5 miles including 2x3M Tempo (17:34, 17:04). Tempo felt tougher than the times reflect, most likely because of the altitude and the body still waking up (4:30am run). Splits were 17:34 (5:53, 5:53, 5:47) and 17:04 (5:44, 5:43, 5:37). According to an online running calculator, the altitude effect at 3950 ft elevation is ~6 seconds slower per mile. Regardless of pace, I think I put in the right effort.
Sat: 20.1 miles long run (6:54). No pushing the pace in this long run. Ran the first 10 miles nice and easy in 71min and then hanging around 6:40-6:45ish for the 2nd half of the run.
Sun: AM - 8.2 miles easy (7:07); PM - 3 miles easy. Only the morning workout was scheduled for the day. I didn't want to hang out indoors so I decided to go to Franklin Mountain State Park. Ran/hiked a half-mile on the Ron Coleman Trail to Smugglers Pass (5500 ft). When I got back down I continued on for a mile out and back on McKelligon Canyon Rd.
Weekly Total: 93.4 miles on 12 runs/7 days.
Another good week of training at altitude. Some statistics: I've averaged 90.7 miles/week over the last 7 weeks with 6 of the weeks over 90 miles. My monthly average from July - September was 359 miles/month or 82.9 miles/week. I'm certainly getting in the base and volume I wanted to for the marathon.
Some photos from my run at Franklin Mountain.
|Ron Coleman Trail|
September 29 - October 5
Mon: AM - 10 miles easy (6:55); PM - 3.5 miles easy (7:15). First run in El Paso at 3950 ft elevation.
Tue: AM - 10.3 miles with 12x1:00 on/off fartlek. Ran at 5k-10k effort.; PM - 4.3 miles easy (7:12)
Wed: AM - 8.1 miles easy (7:05); PM - 4.3 miles easy (7:16)
Thu: AM - 11.2 miles including 10x3:00 at HM-10K effort with 90s rec. I can feel the effects of altitude. First 5 reps was at 5:43-5:48ish and then got down to 5:25ish pace for the last couple reps.; PM - 4.3 miles easy (7:16)
Fri: AM - 8.3 miles easy (7:05); PM - 3.1 miles easy (7:32)
Sat: 18 miles long run (7:00). Started my long run at 4:35am, which is going to be the norm since I have to be at work early.
Sun: 8.4 miles easy (7:14)
Weekly Total: 93.9 miles on 12 runs/7 days
Good week of volume at moderate altitude (3950 ft). This is the 1st of 5 weeks in El Paso for work. If I can continue putting in this volume for the remaining weeks I'm in El Paso, then I'll be a very happy man.