Training Recap #21 as of Dec 22, 2019

Training recap #21 covers ten (10!) weeks from October 21 to December 22, 2019. Apologies that I have not posted in a long time, and I will resume regular “programming” with the next and final update for 2019, and commit to consistent updates in 2020. During the previous 4-week training session #20, I ran 77 miles on 18 days.

Training Period #21 Goals

My overarching goal continues to be healing from my plantar fasciitis, and to rebuild my foundation (aerobic, strength, speed, mobility, etc.).

Quick Summary

• During the 10 weeks, I covered 241 miles on 43 days of running (70%). My average run was 5.6 miles.
• I completed 11 long runs of 8 – 13 miles.
• I added quality to my workouts with sets of 300 meter hill repeats on two different days. However, given my goal to rebuild my foundation and avoid injuries, I subsequently decided to postpone additional hard workouts for the time being.
• On October 31, I signed up for my first ultra marathon, the Dam Yeti 50 miler in Damascus, Virginia on June 6, 2020.

Week 1: Back to the Hills

• 19.5 miles on 5 days of running.
• Highlight: 3 mile warmup in Waveny Park, followed by 6x 300 meter hill repeats with jog back down. I was ready to add quality to my training with a challenging hill repeat workout, and I was happy with the outcome.

Week 2: More Miles

• 31.25 miles on 6 days of running.
• Highlight: 8 mile long run on Saturday, followed by 5 miles on Sunday, for a weekend total of 13 miles.

Week 3: Brutal Training Week

• 36 miles on 6 days of running.
• Highlights: 3 mile warmup in Waveny Park, followed by 8x 300 meter hill repeats with jog back down on Thursday. 12 mile long run on Saturday, followed by 5 miles on Sunday, for a weekend total of 17 miles.

Week 4: Business Cuts Into Miles

• 22 miles on 4 days of running (business dinners on 2 evenings unfortunately reduced my running).
• Highlight: Back to back 8 mile runs on Saturday and Sunday, for a weekend total of 16 miles.

Week 5: Business Cuts Into Miles

• 22 miles on 4 days of running (business dinners on 2 evenings unfortunately reduced my running).
• Highlight: Back to back 8 mile runs on Saturday and Sunday, for a weekend total of 16 miles.

Week 6: Slow Start, Strong Finish

• 30.5 miles on 6 days of running.
• Highlight: Started week with a couple of short runs, but finished with 10-mile long run on Saturday, and 8 miles on Sunday, for a weekend total of 18 miles.

Week 7: 40-Mile Week

• 40 miles on 6 days of running.
• Highlight: 3-day total of 25 miles, with 10 miles on Friday, 5 miles on Saturday, and a second 10-miler on Sunday. Crazy.

Week 8: Business Dinners Wreak Havoc (Again)

• 21 miles on 3 days of running (business dinners on 3 evenings unfortunately reduced my running – again!).
• Highlight: 13-mile long run on Sunday, longest yet, to bring weekly mileage over 20 miles. A little extreme.

Week 9: No More Excuses

• 16 miles on 3 days of running (business trip to Seattle, including red-eye flight back to New York).
• Highlight: Exhausted from business trip, ran 10-mile long run on Sunday.

Week 10: Meh

• 24 miles on 4 days of running.
• Highlight: Another 13-mile long run on Saturday, followed by (only) 3 miles on Sunday, for weekend combined 16 miles.