Monday, December 29, 2008

2008 Training Summary and Notes

2008 highlights:
- Very happy with long runs and how good my feet have been. Fireblades, barefoot running keeping feet happy; better nutrition and consistency have made them better overall.
- Added barefoot runs on our back trail a few days a week for up to 20'. Amazing, totally hooked. Great to know what your best natural form feels like, instead of trying to visualize.
- Really consistent strength workouts all year. Lots of single leg strength work; very running specific. Upper, including chin ups which are the hardest thing in the world I figure.
- Consistent quality running workouts; Usually 2x a week - tempo on one day and intervals or hills on the other.
- Increased mileage near the end, and will build more into 2009. Endurance is good, speed isn't holding me back for the distances I race, so stamina needs to improve: lots of miles.
- Love training, but only completed one race. Need to race more in 2009.

Training Summary, from most recent:

Dec 22-Dec 28
M - am 38 pm 35 (plus strength)
T - am 60 (Treadmill hill tempo; 5'@10/90"j/5'@10/5'@12/90"j/10'@12/90"j/1'each@14,12,10,12,14deg; tough) pm 45 (snowshoe)
W - 112 (pack & snowshoe)
T - 120 (mostly road; easy to steady)
F - am 73 (10x~90" Bradford Hill reps; steep at bottom, then gradual) pm 20
S - 60
S - 21
Total 9:43

Dec 15-Dec 21
M – 40 (plus strength circuit)
T - am 69 pm 60 (30' trail tempo; tired)
W - am 60 pm 40 (pack run)
T - 39
F - am 52 (Treadmill hill tempo; 5x5'@8/10/12/10/8deg w/2'0 recov; good) pm 41 (snowshoe)
S - 66 (plus strength circuit)
S - 141 (spikes and snowshoes)
Total 9:48

Dec 8-Dec 14
M - am 66 pm 44
T - off
W - off (crashed this week, ugh)
T - am 41 pm 30
F - am 52 pm 41
S - 40
S - 120
Total 7:14

Dec 1-Dec 7
M - am 46 pm 59
T - am 45 pm 82 (40' trail tempo; great)
W - am 80 pm 30
T - am 45 pm 74 (~2' hill reps Newburgh; 32' total u&d; felt good)
F - am 50 pm 46
S - 271 (Fr Park)
S - 78 (sooo hungry!)
Total 15:06

Nov 24-Nov 30
M - am 45 pm 45
T - off
W - am 42 pm 40
T - am 40 pm 50 (20' trail tempo)
F - am 46 pm 30
S - 46
S - 35
Total 6:59

Nov 17-Nov 29
M - am 42 pm 42
T - 69 (31' tempo)
W - am 42 pm 31
T - am 62 pm 65 (Yarker hill reps; 10x~90"-75"; great)
F - am 30 pm 45
S - 251 (Fr Park North Perim. Best LR ever)
S - am 80 pm 37 (hungry!)
Total 13:16

Nov 10-Nov 16
M - am 46 pm 44
T - am 45 pm 81 (41' trail tempo; legs sluggish)
W - am 76 (tired) pm 32
T - am 42 pm 67 (Curl Rd hill reps; 8x~90"; great)
F - 60
S - 86
S - 217 (RT/Gould Lk; tired, but great at end)
Total 13:16

Nov 3-Nov 9
M - 42
T - am 72 pm 68 (30' trail tempo/progression; great)
W - 82 pm 31
T - am 32 pm 60 (Yarker hills reps; 8x)
F - 50
S - Biked 60 (ouch on neck, butt)
S - 184 (Fr Park; owl and deer)
Total 10:21

Oct 27-Nov 2
M - 45
T - am 45 pm 50
W - am 89 (road 8:30/mi) pm 40
T - am 49 pm 64 (30' trail tempo; legs sore)
F - off
S - 88 (sluggish)
S - 154 (nasty nasty horrible run)
Total 10:24 (89' avg)

Oct 20-Nov 1 - 4:01 total; recovery week
Oct 13-Oct 19 - 11:13 total; 47' Hilly road tempo; Track ladder (2/4/6/8/k/8/6/4/2 w/90"j); Long 135' Fr Park
Oct 6-Oct 12 - 5:57 total; Track 3xk w/2'j (4:14,4:12:4:12) tired; Long 132'
Sep 29-Oct 5 - 8:31 total; mostly recovery, some steady
Sep 22-Sep 28 - 4:13 total; Track 6x400 w/90"j (93,94,93,91,94,96) tired
Sep 15-Sep 27 - 4:37 total; Track 3 miles @ test MP (7:53,7:42,7:37) too tired so no PEC marathon;
Sep 8-Sep 14 - 1:16 total; recovery
Sep 1-Sep 7 - 7:20 total; Hali 50k in 5:36:55; Not a great day, but held it together and was happy
Aug 25-Aug 31 - 4:34 total; taper
Aug 18-Aug 24 - 5:38 total; Long 152' Fr Park tired
Aug 11-Aug 17 - 10:30 total; Long 245' Fr Park; Unplanned 24' trail/road tempo AWESOME Best Run Ever; Timed Ladder
Aug 4-Aug 10 - 10:44 total; Lake Placid long runs
Jul 28-Aug 3 - 9:22 total; Track 10x400 (94 down to 90) with 90"/j
Jul 21-Jul 27 - 12:18 total; 30' trail tempo; Track 6x1000 (4:16,4:16,4:13,4:11,4:04,4:02) with 2'/j; Long 248' Fr Park
Jul 14-Jul 20 - 10:53 total; 2 Long (191' run home on K&P and 181' Fr Park); Track 12x400 (96 to 92)

Jan 1-Jul 13 - AVERAGE WEEKLY TOTAL 7:01

4 comments:

Derrick said...

A great year of training. Look out in 2009!

Eliza said...

Wow Sara, with such a consistent year of training you must be in a very good place to tackle the K-Rock Ultra. Very inspiring!! Well actually at first read it made me feel like a lazy over the hill fat ass. Then at my 2nd reading I was just awestruck by your effort and dedication. Finally at my 3rd reading I felt the inspirational thing.
Also I agree that you should race more so....why don't you come to Richmond with me. After you finish you can come back on the course and crew for me.
HAPPY NEW YEAR!

Sara Montgomery said...

Thanks, Eliza, and Happy New Year to you. I'm very excited to see your excellent progression continue in 2009.

I am half thinking about Richmond, but the closer races get, the more I talk myself out of them it seems. I really have to work on that.

Sara Montgomery said...

I just looked up the Richmond date and it sooo doesn't work for me - too many things scheduled on that day already. I'll put my energy into cheering you on, Eliza!