Monday, June 20, 2011

Week 4 of Akron Marathon Training

It was another great week of training for me.  The weather was very cooperative this week and I was able to get a lot of good work in.  I spent most of the week riding, except for Thursday and Sunday.  Those days were solely for running.  On Friday, I had a vacation day and took advantage of the weather.  Getting my longest ride of the year in at 70 miles.  On Sunday, I participated in the Towpath 10 mile race.   I'll provide more details on the race in my recap, which should be up either tomorrow or Wednesday.  The best news of the week was that I lost another 2.8 lbs!  This brings my 4 week total to 5.6 lbs.  This will be a very important week as I am at my usual plateau mark.  I will be focusing this week on busting through it and continuing on my weight loss journey.  Hopefully with another good week of weather.  I'll be able to do that.  In other good news, it I can feel my cycling legs coming back as my average speed increased to 17.2 mph for the week.  This is pretty good for the area I live in.  Nothing too exciting to going on in the week ahead.  As of now, no races or bike tours are scheduled this week.  It has been 30 days since the Cleveland Marathon and I've been holding back a little so it will be good to accelerate things and work on getting in better shape.   My long run of the week will be 15 miles and my long ride will probably be in the 60-70 range.

Running miles for the week:  22 with an average pace of 9:12

Cycling miles for the week:  151 with an average speed of 17.2

Total miles:  173

Total calories burned:  9,005

Time spent training:  12 hours 1 minute.


Patrick said...

Sounds like a solid week past and present. You recovered well from the last marathon it seems. Keep focused with the weight!

Matty O said...

Nice job on the biking. So jealous you took Friday off haha, it was GORGEOUS OUT!

Keep pushing through the run workouts, the biking fitness and the running should click pretty well for you this year! But keep in mind, with high volume on both ends your speed will sacrifice unless you make a point to do short, fast intervals running.

Keep up the good work!