Dec. 4, 2011 Training

By: Nick Bias


Nov. 28-Dec. 4, 2011


Nov. 28- 6 miles easy- KC


Nov. 29- 8 miles- Charleston- West side Drug Emp.


Nov. 30- 3 mile w/u, 8 x 400 with 2 min rec. (1st set- 78 avg, 2nd set- 74 avg.), 2 mile  c/d- Total= 8 miles- KC


Dec. 1- 8 miles hilly- From Joplin Park


Dec. 2- 1.5 miles w/u- 70 min tempo/good run= 11.12 (6:17 avg.), 1 mile c/d----------Total- 13.5 miles---- Felt good!


Dec. 3- 8 miles recovery run from Joplin Park


Dec. 4- 20 miles in 2:24---- Fast finish last 4 miles at Marathon Race Pace---------- 6:32, 6:32, 6:26, 6:09


------ Ran a little bit faster than I wanted on the first 10-15 miles but 7:15-7:20 felt very comfortable. At 16 miles just pretty much started picking up the pace for fast finish- This run gives me a lot of confidence heading into Houston 6 weeks from now.  I could definitely still the 11 mile tempo from Friday night in my legs.  I will take an ice bath probably in the next day or so to help rejuvinate legs.


Total- 71.5 miles for week.  Highest mileage in marathon build yet! I plan to go up to 75 miles in two weeks for my high week.  I don't think you need to run 90-100 miles a week if you are putting in quality miles.  I definitely think this week's 71 was quality.  :)



I would like to leave you all with a quote for this week with one of my best friends and teammates from my days at Concord University who is now back living in Tokyo, Japan- Takuya Abe- Ultimate Distance Champion. Keep up the good work!


"I feel nothing!"- Takuya Abe- Concord University---------2004 WVIAC XC Individual Champion & 2005 WVIAC Track & Field 10k & 5k Champion.

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