M: 4M + 10M BIKE
4M RUN 9:09, 8:30, 8:40, 7:57
890v3: 244M
10M BIKE 3:57, 3:13, 3:30, 3:37, 3:35, 3:18, 3:18, 2:59, 3:03, 3:22
T: 3M
8:57, 8:10, 8:17
890v3: 247M
W: 6M
AM: 3M 9:38, 8:39, 8:40
MR10 (B) 257M
PM: 3M
9:09, 8:17, 8:08
890v3: 250M
Th: 7M
9:05, 8:33, 8:31, 8:06, 7:56 (short break to talk to some friends), 8:17, 8:21
890v3: 257M
F: OFF
S: 13M BIKE
3:52, 3:39, 3:11, 3:21, 2:55, 2:59, 2:54, 3:28, 3:48, 3:33, 3:23, 3:10, 3:34
Su: OFF
Week: 20M + 23M
The weather is still harsh and unpredictable. It seems like the only time the weather is nice is when I'm working or after I run and by then its too late to run. Lots of rain, heat, and humidity.
The training looks pretty good. I would keep the 20-25 miles a week running, but add in the 200m workouts I posted a few weeks back. With the bike, you could probably shoot for 2 sessions 60-100min long or 3 sessions 45-60min. Of course, weather, time constraints, and how you feel will probably be the most important factors for how much you end up biking. The biking is a good supplement for aerobic conditioning and VO2max.
ReplyDeleteI'm debating on trying to qualify this fall for Boston '15. Its a huge time commitment and I would probably have to part with my summer speed training to be ready in time, but I've always wanted to run Boston at age 40. I thought I could qualify next fall, but I just realized you have to be already qualified by sept '14.
BQ training?! That's a huge commitment. Best of luck with that! If you want to start a blog to document that I'd definitely read it :)
ReplyDeleteFor the biking, do the times I'm riding (15-20ish mph) look ok? Or should it be faster/slower? I'm feeling a good muscle stimulus, but don't want to be wasting time by riding at ineffective speeds.
I honestly don't know enough about bike training and pacing to give much helpful advice. I do know its a pretty good way to cross train and keep your aerobic fitness up when the physical demands of faster paced training keeps you from going longer distances (that and the Florida summer heat/humidity). It seems like many of the good high school runners had strong aerobic backgrounds in things like swimming & biking that helped them achieve success (Lucas V and Webb come to mind). I would just go with what feels right. 15-20mph seems like a pretty good pace, especially considering you are just starting back.
ReplyDeleteI'll definitely let you know if I start a blog, and even if I don't I will probably at least write up a summary of the workouts if I go through with it.