Well, somehow August is here already, so I guess it’s as good a time as any to provide a little training update. July has been mostly easy-paced running with numerous MAF [Maximum Aerobic Function] sessions included in the schedule to keep the effort level somewhat consistent. I’ve also been more focused on running for time, rather than distance, with a weekly goal of 8 hours running per week for the last 2 weeks in June/first 2 weeks in July, before stepping things up to 9 hours of running per week for the last couple of weeks.
I closed out July with 310 miles (see below for a brief summary) for a nice average of 10 miles per day, but the best news is, my legs are feeling great right now. Worth a mention, but not planned – I also have a 78 day run-streak going on at the moment too, which no doubt will come to end on my UK vacation later this month where I’m looking forward to enjoying several non-running days. I’m also excited about the Mount Ephraim 10K on August 14th and a rare chance to race in the UK. Apparently it’s a bit of a hilly course, so for someone coming from pancake-flat Virginia Beach, it should be an interesting event.
July mileage breakdown:
- June 27 – July 3: 61 miles including 2 “long runs” of 12 miles each
- July 4 – July 10: 65 miles including a local 5K in 17:45 and a “long” run of 11 miles
- July 11 – July 17: 71 miles including numerous incline treadmill workouts and a 20 mile long run
- July 18 – July 24: 73 miles including a couple of back-to-back 12 milers
- July 25 – July 31: 71 miles including a hot local 5K in 18:43 and a 16 mile long run
So, not much anaerobic running at all this month, which has allowed me to get back on the excellent Kinetic Revolution 30 Day Challenge. The challenge was devised by Sports Rehab Therapist & Running Coach, James Dunne, and is broken up into 5 stages, with each stage lasting 6 days as follows:
- Basic Mobility & Balance Training
- Basic Strength & Core Training
- Intermediate Mobility & Plyometric Training
- Resistance Band Training
- Running Technique Drills
I’m currently on Stage 2 and am pretty pleased with the results so far. Hip strength and mobility appear to be improving, so I’ll try to stick with the challenge and look forward to more gains in the coming weeks. The challenge is FREE and well worth checking out if you’re looking to transform your running. Each day James prescribes a specific 10-15 minute set of targeted techniques, drills and exercises, specifically chosen to make you a stronger, faster runner in 30 days. Good stuff!