Last week of training before my power taper for the Buffalo Run 50 in Utah on March 24. Going to be tough to give up going out every night & "collecting data", as I call training with my still relatively new Garmin 910xt (I am completely geeking out over this data). But after many consecutive heavy weeks of training, I need rest & no better reason then for a nice 50 miler on Antelope Island to kick off the 2012 season.
Here's how the week looked:
Total: 90 miles, 14:21 time, 11,500' (cautious estimate).
Mon: 8 mile recovery @ 8:40 pace, outdoor trail/pave mix
Tue: 10 mile recov @ 8:49 pace, outdoor trail/pave mix
Wed: 12 mile TM sesh, 4,250', 2:16 work
Thu: 12 mile hill sesh, 1,000' est, 1:56 work
Fri: 15 mile track @ 7:54 pace (tempo)
Sat: 13 mile TM sesh, 4,936', 2:35 work
Sun: 20 mile @ 8:42, outdoor paved hilly trail
Garmin Calendar data #ViperData
And with that, we commence the 12 day power taper. Which I refer to as a power taper or as some call a "hard taper"; because it is short in duration, but drastic in mileage cut. Don't really have much in mind for this week other than very short runs; couple with high intensity, but very short in duration. Did some math over the weekend & here's how my last 7 thru the last 16 weeks of training have looked & hence the need for some good old fashion taper:
Trailing 7 weeks: 94.40 avg miles per week
Trailing 16 weeks: 89.89 avg miles per week
Last 7 weeks time running: 14.50, 15.20, 17.40, 15.00, 16.45, 16.11, 14.20.