tag:blogger.com,1999:blog-8860166.post2950739429262793897..comments2024-02-11T00:54:20.373-08:00Comments on A Trail Runner's Blog: Planning My 2013 Race SeasonScott Dunlaphttp://www.blogger.com/profile/16096284778835123584noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-8860166.post-46661100985663537412013-02-15T09:47:38.978-08:002013-02-15T09:47:38.978-08:00I hear a lot about Joe! Your enthusiasm is well sh...I hear a lot about Joe! Your enthusiasm is well shared, and a big reason I am coming to check it out. Hopefully i will see you there!Scott Dunlaphttps://www.blogger.com/profile/16096284778835123584noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-44425740525471787022013-02-14T12:35:33.008-08:002013-02-14T12:35:33.008-08:00You are going to love Nueces! I live in San Anton...You are going to love Nueces! I live in San Antonio and can personally vouch for any Joe Prusaitis directed race. The man takes RDing to a whole new level.Michaelnoreply@blogger.comtag:blogger.com,1999:blog-8860166.post-54554367988745422802013-02-13T18:07:55.205-08:002013-02-13T18:07:55.205-08:00Thanks Scott! That is awesome and very insightful....Thanks Scott! That is awesome and very insightful.....gives me something to aspire to.<br /><br />GSAnonymoushttps://www.blogger.com/profile/13602305447742178722noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-87168827267830040922013-02-11T15:17:26.381-08:002013-02-11T15:17:26.381-08:00Typically I break my workouts into 3 week cycles, ...Typically I break my workouts into 3 week cycles, where each week gets a 10% boost in either distance or intensity, then I rest for 2-3 days. If I time it right, that last thing I do in a 3 week cycle is run a race (like Fort Ord).<br /><br />Here's a typical week for 2013 so far:<br /><br />Sun - Rest, Cross-Train, or Easy 8 (7:30-9 min/mile)<br /><br />Mon - 6 Miles Easy + 10-12 x hill repeats (90% effort, repeat until your legs burn the whole repeat) + target-race specific training as needed like rocks, steps, etc.<br /><br />Tue - Easy 8-10<br /><br />Wed - Tempo or Interval, which is usually 3 miles warm up + (4 x 2 miles at 6 min/mile (tempo) or 8-10 x 800 @ 2 min 45 sec (interval))<br /><br />Thur - Easy 8-10<br /><br />Fri - Long, usually 16-30 miles @ 8:30-9 min/mile with a few surges thrown in<br /><br />Sat - Easy 8-10, Rest, or Cross-Train (usually swimming after the long run)<br /><br />Overall I am ~65-75 miles/week, cresting at 85-90 at the end of week 3. I'm not a devotee to the schedule, but this is typically the mix I shoot for. If a target race is <20 miles, I will increase the speed of the tempo/interval work out and decrease rest intervals. <br /><br />I check my resting heart rate every morning, and if it's elevated, I rest until it goes back to normal. That's about it!<br /><br />SDScott Dunlaphttps://www.blogger.com/profile/16096284778835123584noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-6221085991017011972013-02-11T12:19:04.262-08:002013-02-11T12:19:04.262-08:00Scott I would love to know what your training sche...Scott I would love to know what your training schedule in any given week looks like. I'm curious as to how specific you get and what kind of paces you do on your long runs(that probably sounds silly, since they are all long runs)<br /><br />Anonymoushttps://www.blogger.com/profile/13602305447742178722noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-64298779774498182052013-02-11T09:05:18.303-08:002013-02-11T09:05:18.303-08:00You're right, Scott - it's more like 7,400...You're right, Scott - it's more like 7,400 feet. Corrected.Scott Dunlaphttps://www.blogger.com/profile/16096284778835123584noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-63587963380417051952013-02-10T21:18:22.147-08:002013-02-10T21:18:22.147-08:00This comment has been removed by a blog administrator.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-8860166.post-80602880997030092312013-02-10T20:34:42.557-08:002013-02-10T20:34:42.557-08:00Nice schedule. I get to race 'with' you t...Nice schedule. I get to race 'with' you twice this year, at Boston and Miwok. Coast to coast in three weeks.Budduccihttps://www.blogger.com/profile/16832864054228484737noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-2321338424963653132013-02-10T08:29:19.388-08:002013-02-10T08:29:19.388-08:00Does Ironman Lake Tahoe go up to 9,400 feet on the...Does Ironman Lake Tahoe go up to 9,400 feet on the bike? I thought the bike topped out on Brockway Summit.Scott Fultonnoreply@blogger.comtag:blogger.com,1999:blog-8860166.post-64784018368614287122013-02-09T18:12:30.163-08:002013-02-09T18:12:30.163-08:00I will see you there! Glad to hear your calf has r...I will see you there! Glad to hear your calf has recovered. Best of luck!Scott Dunlaphttps://www.blogger.com/profile/16096284778835123584noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-90237765739974219922013-02-09T17:31:35.874-08:002013-02-09T17:31:35.874-08:00No hundos, you're such a wimp. Ha! Looks like ...No hundos, you're such a wimp. Ha! Looks like a blast, Scott. Let me know if you need anything at IMLT. Good luck with training, and have fun (of course, I know you will)!Gretchenhttps://www.blogger.com/profile/01132576974564001603noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-13827842683128291782013-02-09T16:35:11.297-08:002013-02-09T16:35:11.297-08:00What an interesting list, Scott, you'll be eve...What an interesting list, Scott, you'll be everywhere! I'm going to focus on the MUT Grand Prix again, so Miwok will be the only race we have in common. Unless you change your mind and join us on a local ultra. Have fun on the "European Circuit" and make us proud, will you? ;-)Jean Pommierhttps://www.blogger.com/profile/12590228467214315945noreply@blogger.com