45 Mile Week

I reached 45 miles last week. I had a 5 mi base with a + Nike 14.35 mi, 2:21:08, 11.7 mi trail, 1:52:39, hr 120, long run on Sat. I've also determined my S Boulder Ck/Boulder Ck trail to Eben Fine park warm up is 1.58 mi and cool down is .78 mi for a total of 2.36 I record as 2.5. I want to cut the long run to 2 hours so I'll need to increase the base to 5.5 to maintain this weekly mileage. Dots and Nots Equalons have 560 mi, about 55/45 on Dots. My new blue Equalons start Tue 3/13.

Base Training Plan

I'm halfway through building up my running base to the point I can start marathon training Jan 1, 2007. I injured my leg in August 2005 and have been unable to run a marathon since then. Oct 1, 2006 I started a 13 week base training plan that called for running 3 m every day. I increase my long run in 10% steps so that by the end of base training I will be running 12 m. I divided base training into two halves. The first 6 weeks I ran 3 m on 3 successive days and the long run on day 4. I have 3 bearded collies, also known as Beardies, so it worked out I would take a different one for each of the 3 m runs. I started with Mindy on day 1 because she is sloooow and makes for a good recovery run. Day 2 was Brodie, Mindy's puppy. Brody is fast and running with him is a good tempo run. Third, was Kailey who will run at any pace I choose but she's going to pull on the leash no matter how fast I go. It should be apparent why I do not run with all three. I tried it once and a squirrel ran across the trail. Brodie tried to get it, Kailey ignored it, and Mindy tried to run away. I run by myself on the long days. This schedule worked well until last week when I reached the 6 m long run. I run in the morning and anything longer than 6 m is going to make me late for work. So for the last 7 weeks of base training I am running long on Saturdays, 2.5 m tempo (6 m with warm-up and cool-down) on Tuesdays, and 3 m with a Beardie the other 5 days. Brodie runs on Thursday for a mini tempo and Mindy goes on Sunday for recovery from the long run. I am really thankful I can run 30 minutes every day. It's a short distance but after not being able to run consistently for a year, it is great. Hopefully I will be fit enough at the new year to begin serious marathon training.