Monday, July 28, 2008

Back on Track - 50 mile week

It's Monday night here in my hotel room in Connecticut. I have yet another few days planned at the head office this week.

I had a great week coming back to the Pfitz plan, even if I am still slightly below the mileage right now. The TCM is 10 weeks from yesterday. I nailed 50 miles this week - the first time I have had a 50-mile week since the week of April 21st.

Recap of this past week

Mon - Rest
Tue - 6 miles recovery 8:42 pace
Wed - 11 miles general aerobic - 7:39 avg pace
Thu - Rest
Fri - 9 miles w/5 miles at 6:36 pace (tempo)
Sat - 4 miles - recovery 8:40 pace on treadmill
Sun - 20 miles - 7:37 avg pace

Total: 50 miles

I stepped up my mileage substantially compared to where it was the two weeks ago.

I had a very successful 20 mile run yesterday that I finished reasonably strong. Paces were reasonably consistent and my fastest mile was my 20th - a 7:25. Avg pace over the entire run was 7:37.

OK, I'm not where I was last Sep when I crushed 20 at 7:07 pace on a solo training run. However, it's still early days. I have two more 20-milers before TCM.

I went into this summer again focused on targeting that elusive 2:59. I've not given up on that. (Perhaps I never will). However, the CDC 1/2 Marathon is in less than 2 weeks and will give guidance on what is realistic.

I know I can set a major PR in TCM if I work hard. However, I do not want to over-work and miss out on my parenting time. It's a sensitive period in my life. Career is flying high. Running is peaking. And we have a new family.

This week will require a minor stepback. Once I get back to Chicago on Wed, we will head to Pittsburgh on Friday for Alivia's Christening. I am anticipating a 43-mile week with an important pace run on Saturday.


Todd C said...

Glad to hear your training is going well Ryan. I will be running TCM as well and trying for 3:30. I'm a little older than you, so that would be a BQ for me. It is tough to balance family, job, and running and be successful at all three but sounds like you are able to. Good luck.

jen said...

Awesome long run and great job on the 50 mile week.

You have made a ton of progress lately, and should be proud. It may not have been running-related progress, but that's not everything! :) You're still an amazing runner and your passion for it is inspiring. Keep up the good work Ryan!

Anonymous said...

wow, what a great perfomance!
I recently read in some blog about high-mileage-training vs. fast quality units. well, you seem to combine these two approaches… ;-) cheers, luke