Week Ending 8/21
Mon: rest
Tue: rest
Wed: am - 8.0 @ 7:09, pm - 5.0 @ 6:55
Thu: am - 13.4 @ 8:48 (2,750') w/ 6 x U-Con Trail (~0.75 mile hill w/ ~380' +), pm - 5.0 @ 7:29
Fri: 13.0 @ 7:58 (2,260') w/ 5 x Engelsman Loop Trail (~1.2 mile hill w/ ~460'+)
Sat: 15.0 @ 8:12 (3,140') w/ 7 x Engelsman Loop Trail
Sun: 20.6 @ 7:17 (3,670') w/ various repeat distances up the "Incline" on Aptos Creek Fire Road in Nisene. Run looked like this.....
- 4.25 mile w/u, 0.25 up (56') @ 7:13, 0.25 down @ 6:32, 0.5 up (186') @ 7:46, 0.5 down @ 6:36, 0.75 up (302') @ 7:55, 0.75 down @ 6:17, 1.0 up (488') @ 8:02, 1.0 down @ 6:47, 1.5 up (753') @ 8:53, 1.5 down @ 6:32, 2.0 up (852') @ 9:00, 2.0 down @ 6:28, 1.75 easy, 2.0 @ 5:44, 0.6 mile c/d
Total: 80.0 miles, 10hrs24min, 11,820'
YTD: 2,474.4 miles
Not a bad "recovery" week from last Sunday's race. The legs were a little more beat up than I was hoping for, so I took the first couple days of the week off. They felt good enough to get back to some road running on Wednesday, then felt good to go as far as the hills go for Thursday. As you can see from this week's training, long ups and downs will be my main focus for the next three weeks. Sunday's run felt great and I'm sure you will see a lot of use from the "Incline" out of me in the next few weeks.
Week Ending 8/14
Mon: 9.0 @ 12:57 (3,300')- Mount Tallac Summit
Tue: 9.0 @ 9:12 (2,150')
Wed: off
Thu: 10.0 @ 8:57 (2,400')
Fri: off
Sat: 10.0 @ 7:04 (500')
Sun: 31.0 @ 9:15 (5,500') - Stevens Creek 50k
Total: 69.0 miles, 10hrs47min, 13,850'
YTD: 2,394.4 miles
Another sub-par week, but at least I got some good vertical in. Not much to say about this week other than my focus hasn't been 100% since coming back from Alabama. Cap it off with an absolutely horrendous race and you can chalk this week up as one I would rather forget, training-wise.
Week Ending 8/7
Mon: rest
Tue: 6.2 @ 8:07
Wed: am - 12.0 @ 6:10 w/ 2 mile w/u, then 3 (2 min. rest), 2 (1 min. rest), 1@ tempo, and 3.6 mile c/d. Splits were (5:35, 5:35, 5:24), (5:14, 5:20), and (5:06). All done on rolling hills. pm - 5.0 @ 7:32
Thu: am - 18.0 @ 8:45 (2,740'), pm - 6.0 @ 7:33
Fri: am - 6.0 @ 7:21, pm - 5.0 @ 7:25
Sat: 32.5 @ 9:44 (7,570)
Sun: 12.0 @ 8:21 (1,400') w/ last 3 @ 5:40
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| From Saturdays long run...High above Big Basin in the Santa Cruz Mountains, with the ocean of in the distance. |
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| A few miles left on the run, but figured I would get a quick cool off in the creek. |
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| One mile to go...and a great view of the ocean. |
YTD: 2,325.4 miles
The week started off slow, but finished on a high note. A great tempo effort followed by a huge midweek long run. Then two nice trail runs on the weekend. Saturday's run at Big Basin whooped my butt with all those hills, but I managed to survive after having a mid-run low point. The pace was nice and easy. It took a while to warm up on Sunday's run, but once I did it felt great. Not sure where those last three miles came from, but it was nice to open up the stride and hammer the last few home. A good bounce back week after last week's disappointing cutback week.
Week Ending 7/31
Mon: 6.2 @ 7:17
Tue: 10.0 @ 7:34
Wed: 10.0 @ 6:43
Thu: 6.2 @ 7:19
Fri: off
Sat: off
Sun: off
Total: 42.4 miles, 5hrs03min, 0'
YTD: 2,222.7 miles
Not much to say about this week other than the Alabama heat and humidity absolutely whooped my butt. I guess I have grown a little too accustomed to the Northern Cali weather. This was supposed to be a cutback week anyways, so I decided that I would value my vacation sleep a little more, and not get up at the asscrack every morning to still suffer and sweat like a pig. I'm really not sure how I used to train here in the summer every day. Man was that brutal! Oh well, big time cutback with no fast stuff, no long run, and definitely no vertical. I needed the break and I got it.
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