Early Summer Training Block

After recovering from the Ice Age 50 Mile, I started a training schedule that I hope will get me optimally ready for my next couple big races. The two races on the calendar that I am really hoping to be primed for are Six Days in the Dome (SDD) and the World 100k Championships (WR100k) in Qatar. This first block of training is going to focus heavily on strength and volume with a bit of speed. As SDD gets closer, and during the time between SSD and WR100, I will focus more heavily on speed. Below are a few of the key workouts that I have done the past three weeks:

Progression Run

• 11.5 mile warmup
• Strides (4x100)
• 4 mile progression run
• 5:51
• 5:46
• 5:23
• 5:08
• 2.5 mile cool-down

Notes: Legs were definitely sore and tired from the day before. Mainly from the walking lunges (400m forward and 2 x 100m sideways) and the Romanian deadlifts). I was a bit worried this one would fall off the tracks. Felt harder than normal, but was expecting that to be the case.

Progression Run

• 5 mile warmup
• 4 x 1600m progression
• 5:46
• 5:34
• 5:23
• 5:04
• 5 mile cool-down

Notes: Felt better than on the last progression run, but could definitely feel the 83 miles in the four days prior.

1000m Intervals

• 6.5 mile warmup
• Strides
• 5 x 1 kilometer (3:05, 3:05, 3:04, 2:59, 2:58) with 3 minute jog rest between.
• 7 mile cool-down

Notes: I felt pretty good on these. It was warm, so I was definitely feeling it a bit near the end. Happy with how sub 3 minutes felt on those last two.

Bluff Repeats

• 20 mile trail and bluff repeats at Pheasant Branch Conservancy Bluff
• 7 x bluff loop (approx. 9 min. per loop)

Notes: I felt really smooth on these bluff repeats. I was only planning on five, but decided to tack on two more after feeling strong on the first five.

Back-to-Back Long Runs

• Day 1: 5 hours on Omaha trails (36.5 miles)
• Day 2: 3 hours, 9 minutes, on Omaha bike path (24.33 miles)

Notes: On my way out to California, I stopped in Omaha, NE to help Kaci Lickteig with her last big Western States 100 training weekend. This worked out perfect for me, as I was looking to do a high volume week and back-to-back long runs. Legs felt really good on both days. Very warm and humid.

Weekly Mileage Summaries

5/26/2014 to 6/1/2014

128.50 Mi

Monday	5/26/2014		23 Mi
Morning	Normal Run	15 Mi	1:47:00
Afternoon	Normal Run	8 Mi	57:00
Tuesday	5/27/2014		0 Mi
Wednesday	5/28/2014		21 Mi
Afternoon	Normal Run	21 Mi	2:22:40
Thursday	5/29/2014		18 Mi
Afternoon	Progressio...	18 Mi	1:58:00
Friday	5/30/2014		22 Mi
Morning	Normal Run	12 Mi	1:24:00
Afternoon	Normal Run	10 Mi	1:10:00
Saturday	5/31/2014		23 Mi
Morning	Normal Run	17 Mi	1:57:43
Afternoon	Normal Run	6 Mi	43:00
Sunday	6/1/2014		21.5 Mi
Morning	Progression	14 Mi	1:30:00
Afternoon	Normal Run	7.5 Mi	53:00

6/2/2014 to 6/8/2014

99.50 Mi

Monday	6/2/2014		7 Mi
Afternoon	Normal Run	7 Mi	50:00
Tuesday	6/3/2014		12 Mi
Afternoon	Normal Run	12 Mi	1:25:00
Wednesday	6/4/2014		17 Mi
Afternoon	Interval W...	17 Mi	1:52:00
Thursday	6/5/2014		8 Mi
Morning	Normal Run	8 Mi	57:00
Friday	6/6/2014		9.5 Mi
Morning	Normal Run	9.5 Mi	1:08:37
Saturday	6/7/2014		21.5 Mi
Morning	Hill Training	13.5 Mi	1:39:00
Afternoon	Hill Training	8 Mi	57:00
Sunday	6/8/2014		24.5 Mi
Morning	Normal Run	18.5 Mi	2:03:35
Evening	Normal Run	6 Mi	41:00

6/9/2014 to 6/15/2014

155.08 Mi

Monday	6/9/2014		16 Mi
Afternoon	Normal Run	16 Mi	1:51:00
Tuesday	6/10/2014		20 Mi
Afternoon	Normal Run	20 Mi	2:18:00
Wednesday	6/11/2014		20 Mi
Afternoon	Hill Training	20 Mi	2:21:00
Thursday	6/12/2014		20 Mi
Afternoon	Normal Run	20 Mi	2:25:00
Friday	6/13/2014		18.25 Mi
Morning	Normal Run	8 Mi	55:39
Afternoon	Normal Run	10.25 Mi	1:14:45
Saturday	6/14/2014		36.5 Mi
Morning	Long Run	36.5 Mi	5:00:00
Sunday	6/15/2014		24.33 Mi
Morning	Long Run	24.33 Mi	3:09:00