This is the details of my 1st week of training for the year 2014. It officially started with my “Evaluation Run” on an Oval Track. Mondays are supposed to be my rest/recovery days but I’ve decided to have such “evaluation run” which is the popularly known as Balke Test.
Monday: “Evaluation Run” (Oval Track)
Distance: 5.5 Kilometers or 3.44 Miles Time: 30 Mins. Average Pace: 5:27 mins/K
Tuesday: Road Run With Dirt Road
Distance: 10 Kilometers or 6.2 Miles Time: 57:37 Mins. Average Pace: 5:45 mins/K
Wednesday: Road Run With Dirt Road
Distance: 11.21 Kilometers or 7 Miles Time: 1:07:18 Hrs Average Pace: 6:00 mins/K
Thursday: Pastolan Trails
Distance: 11.9 Kilometers or 7 Miles Time: 1:41:27 Hrs Average Pace: 8:35 mins/K
Friday: Oval Track/Tempo Run
Distance: 10 Kilometers or 6.2 Miles Time: 57:14 Mins Average Pace: 5:43 mins/K
Saturday: Easy Long Run (Road Run With Dirt Road)
Distance: 16.13 Kilometers or 10 Miles Time: 1:41:34 Hrs Average Pace: 6:17 mins/K
Sunday: Easy Long Run (Road Run With Dirt Road)
Distance: 20.1 Kilometers or 12 Miles Time: 2:17:06 Hrs Average Pace: 6:39 mins/K
Total Distance: 84.84 Kilometers or 53 Miles
Total Time: 9:12 Hours (approximate)
In my browsing on the Internet, I was able to visit the blog of Sage Canaday, a former elite runner of the Brooks Hansons Distance Project. Sage Canaday was the youngest athlete at the 2008 US Olympic Marathon Trials. He has the fastest American time at the Mt. Washington Road Race and has a course record at the White River 50. In one year and half as an ultra runner, he won 50K, 50-Mile, and 100K ultra trail races.
The following video was taken from his blog and he is here to discuss the importance of marathon speed training in ultra trail races. Enjoy the video.
So, lace up, get out of the door and run!