Miwok – T minus 15 weeks

aye aye aye captain.

I’ve decided to have a go at keeping a somewhat accurate log of my Miwok training.

At first I was just going to throw the distance/time of my long runs into my outlook calendar, but after thinking about it more, there really is a whole lot more involved with my preparation than simply just building mileage for my first 100k run.

I have a pretty busy schedule with a mix of run specific workouts, strength training, active recovery and all important rest.  Each week I’ll throw a recap with some highlights up onto the blog, specific workouts, learning’s, aches and pains, and notes on what is working and what isn’t.

This week in training…

Monday
Strength training:  21-15-9 reps of 40lb dumbbell squat press and burpees for time: 11:13
Motivation: Trans Rockies info night at NSA

Tuesday
AM: Boxing class
PM: Zone 3 workout on treadmill.  15 minute warm up then 3 sets of 3 minutes @8.4(low) 3 minutes @8.9(high)

Wednesday
Rest

Thursday
AM: Boxing class
PM: LGRR track workout – 10X400 with 300m hard 100m recovery

Friday
Strength training:  200 pushups in 9:08, standing dumbbell military press 40lbs 5 sets of 10.

Saturday
Rest

Sunday
Long run 2 hours 15 minutes.

Notes

1. Poison – 6 x stubbies of Rickards White, 1 x shot absinthe, 1 x shot tequila
2. Body – right knee tendinitis a bit niggly at the beginning of long run Sunday, then periodically through out specifically on downhills.  Need to be more proactive in treatment, with yoga and massage and proper post workout stretching.  Will avoid squats until it starts to feel better.
3. Fuel – Long run fuel of 1 bottle Accelerade fruit punch flavour, 3 x Accelerade chocolate gels.
4. Overall – a good training week with all key workouts complete.  Couldn’t plan a Saturday morning run due to work commitments which allowed me to play a bit with friends on Friday night, finding the perfect balance for the week.