Weekly Training: 5/09/11 – 5/15/11

The buildup in mileage over the past 5 weeks followed by a slight taper this week put me exactly where I wanted to be for the 2011 U.S. 15k Trail Running Championships in Spokane, WA on May 14th. Although I didn’t have the amount of base training under my belt that I did for this race last year (it was held 2 months later in the Summer in 2010), I still had enough to defend my National Masters Title. As it currently stands, I have won 4 U.S. Masters trail running championships in the last 12 months.

The heavy training prior to this week zapped my immune system and I came down with a pretty serious head cold 2 days before the race. It slowed me down a little, but I really don’t think it was much of a factor in the race. Now that I have defended my title, I can focus on getting healthy and ready for the U.S. Half Marathon Trail Championships in Bend, OR on June 12th.

• Total Training Time – 11:02:41
• Total Running Time – 11:02:41
• Total Running Miles – 75.4
• Total Elevation Gain – 7,325′

Monday May 9th – 02:24:50

1. Trail Run – 7.1 miles, 1:14:25
2. Trail Run – 6.12 miles, 1:10:25

Tuesday May 10th – 02:029:21

1. Trail Run – 10.37 miles, 1:47:15
2. Road Run – 5.53 miles, 42:06

Wednesday May 11th – 01:22:50

1. Road Run – 7.83 miles, 1:02:34
2. Road Run – 2.44 miles, 20:16

Thursday May 12th – 00:47:51

1. Road Run – 6.07 miles, 47:51

Friday May 13th – 00:00:00

1. REST Day – 15 hours of travel to Spokane!

Saturday May 14th – 01:52:18

1. Race Warmup – 2 miles, 19:29
2. U.S. 15k Trail Championships – 9.76 miles, 59:10 (7th overall, U.S. Masters Champion)
3. Race Warmdown – 4.12 miles, 33:39

Sunday May 15th – 02:05:27

1. Road Run – Alki Beach – 14.04 miles, 2:05:27

Weekly, Monthly and Yearly training totals can be found at http://runningraw.com/training.html