Training... Mixing it up

For several years I have only run 3 days a week. I am a runner and running is my passion. I have found I am just as fit and competitive as when I ran 6 or 7 days a week. I cross-train the other days by swimming and cycling. This has given me another sport to participate in... triathlons. With this routine I run no junk miles and run between 20 and 30 miles a week. I can extend it to between 30 to 40 when I train for ultras.

I run a hill interval, tempo, and long run each week. The long run is my favorite and it is between 12 and 20 miles. Usually I use the long run to increase my weekly mileage. The tempo run is my yard stick to check progress and fitness (6 to 8 miles). The hill interval is my least favorite (5 to 6 miles). It is the hardest run of the week, but I derive the most benefit from this run. I bound up the steep part and this suffices for speed work.

Hill Run Intervals

I run 3 different runs a week. I run one tempo, a long run, and then a hill interval run. This is the run I dread til it is over, but it provides me with some of my most productive workouts. This is the hardest run of the week. I run hills and then run repeats up a steep 100 yard incline. This is my substitute for speed work. My favorite run is a long trail run and I look forward to it. The tempo run is used to evaluate fitness and progress.

Ramping up for Dizzy 50

The 15 milers during the summer are starting to pay off. Started ramping up mileage last week with a 16-mile long run. This week I was able to go 18 miles and maintain a good pace. Today I ran a 7.96-mile tempo run at a sub 7 minute pace. Things are starting to come together. Signed up for Dizzy 50 first of this month. I will be doing 18 and 20-mile long runs most Saturdays till then. All the pieces are in place.

18 miles Saturday:
8:03 over first 6 miles
8:06 over 12 miles
8:07 over 18 miles
18.03 miles in 2:26:25

Back to the pool this week.