After wins at the Ultramook 50k and the McKenzie River 50k, it is time to take a look back at some of Asher’s training leading up to both races.
7/7 Ultramook 50k
9/7 McKenzie River 50k
Average weekly mileage = 85 (102, 114, 50, 75)
Key workouts: 12 x 40s hills, 30 minute threshold, 23 minute threshold, 10 x 3/1 (10k/jog)
Long runs: 90 min w/1900′, 95 min w/2500′, 14.9 miles in 2hr 30.
Asher generally did a speed development workout per week, and everything else was very easy running. Sometimes on the trails, sometimes on the road.
Races = Mt Spence 50k, 6th place in 4:24
Average weekly mileage = ?
Key workouts: 12 x 40s hills, 8 mile tempo in 46 minutes
Long runs: 90 min, 95 min, 13.5 mile run
Key workouts: 8×3/1 (10k/jog), 10 mile tempo in 60 minutes,
Key workouts: 11 x 50′ hills, 10 mile progression in 62:15, 10×800 averaging 2:39 w/45s rest,
Long runs: 2 hours, 22.25 in 3 hours w/2474′
Races: McKenzie River 50k
Key workouts: 11 mile progression, 15 x 50′ hills, 8x1k + 4×200 (10k/1500 effort), 12×50′ hills, 6xmile + 4 x 30s (10k/”distance smooth”)
Long runs: 12 miles up Stanley peak x 2
Above, I tried to include some spark notes from the spreadsheets. To get a better idea of Asher’s training, you’ll want to take a look at his log day to day. There is a lot that is not included, including his speed development, and what his easy days look like.
Although I write Asher’s training, looking back at his log is still a huge way for me to reflect on what he did. Going through I’m asking myself and him – what do we think worked? What didn’t? What did you need more of? What do we need to do less?
With this, it is a reminder that everyone should have two things, a log and a coach. If you take running serious, but find that your training is mostly whimsical, consider our personal coaching services.