Tuesday, June 9, 2009

Western States 100 - Week 3 and 4

“I have set the Lord always before me; because He is at my right hand I shall not be moved. Therefore my heart is glad, and my glory rejoices; my flesh also will rest in hope.” Psalm 16: 8,9

This has been a hectic couple of weeks. Last Friday I retired from the Marine Corps after 20 years of service and my time has been split between running and finalizing the details for that event. The ceremony and post party went over great and now I get ready to start the next chapter in my life. Even with all of the commotion of the retirement I was able to continue to get some good final hard training weeks in.

Week 3 training continued to focus on the tempo and fartlek running; however I had a couple of good long runs. I started out on the hills of the Bull Run Conservancy for a great 13 mile Memorial Day run and then took to the WO&D trail for the rest of the weekday running. We spent the weekend at Lake Anna and I took a good 12 mile run on Sunday in the Lake Anna State Park. I ended up with 68.2 miles for the week and felt pretty good about the pace that I was running.

I knew that week 4 was going to be a busy week and that most of my miles would come during the weekdays, so I went out heavy on the WO&D trail. Monday I got both an AM and PM run commute for a total of 15.5 miles at about a 7:30mpm pace, 8 miles on Tuesday and then a big 15.5 mile AM and 8 mile PM commute on Wednesday for a 23.5 mile day. The only run I got over the weekend was a great 5.4 mile run at the Bull Run Battlefield with my good friend Randy, who was in from California for the retirement festivities. By the way, Randy had just completed his first marathon the week prior to coming out to Virginia (San Diego Rock and Roll Marathon)—nice job Brother, I’ll see you in October for the MCM. I ended up week 4 with 58.4 miles and am now looking to start into my tapering process for the 27 June WS100.

With the bulk of the training complete, I feel that I am better shape than I was last year. The speed training has made a big difference in my fitness level and I hope that it is enough to get me to Auburn under 24 hours. I will keep the blog posts rolling in and hopefully they will be a little more frequent now that I have a little more time on my hands. Run Strong!

God Bless and Semper Fi,
Training for 25-31 May: Weekly Mi (68.2), May Mi (284.8), 2009 Mi (1045.2)

Mon: 13 mi- Bull Run Conservancy
Tues: 5 mi- Crossramp, Upper Body Lift
Wed: 8 mi- AM Run Commute WO&D Trail, AB
Thurs: 15.5 mi- (Tempo) 8 mi-AM / 7.5mi-PM Run Commute WO&D Trail, AB
Fri: Off
Sat: 14.7 mi- Bull Run Battlefield
Sun: 12 mi- Lake Anna State Park

Training for 1-7 June: Weekly Mi (58.4), June Mi (58.4), 2009 Mi (1103.6)

Mon: 15.5 mi- (Fartlek) 8 mi-AM / 7.5mi-PM Run Commute WO&D Trail, AB
Tues: 8 mi- AM Run Commute WO&D Trail, AB
Wed: 23.5 mi- 15.5 mi-AM / 8 mi-PM Run Commute WO&D Trail, AB
Thurs: 6 mi- Crossramp, Upper Body Lift
Fri: Off
Sat: 5.4 mi- Bull Run Battlefield
Sun: Off


  1. Enjoy the taper process Mike. Get some good rest. I'll be pulling for you. I think mentally you're in the right mindset as well. Confident in your training with some good miles and experience under your belt. Be sure to continue with your 'don't go out too fast' mindset, especially if it is a warm day. Enjoy the experience and look forward to getting all the details later this year.

  2. God id following our every day actions and nothing can stop us now.

  3. Very good pics....nicely written article....:)
    thanks for this good work...:)

  4. Very impressed how you planned your life after retirement....Thanks alot for sharing with all of us... Wish you a very happy life MIKE...Thanks again


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