Week 5: Jan. 29 – Feb. 4

Monday (H – Mr. Hyde):

  • Mini Chuckanut Simulator
  • Thompson’s Treadmill
  • AO2.5
  • 9:48am
  • Mini Chuckanut simulator, tempo-climb-drop-climb-drop-climb-tempo, 151 HR
  • WU: 1mi, 8:34 (8:34), H: 5mi, 38:02 (7:36), CD: 1mi, 8:34 (8:34)…= 7mi
  • 1,372′
  • Hip/Glute

Tuesday:

  • Birch Tree + Bourissa while Truck is in the Shop
  • Birch Tree + Bourissa + Town
  • AS3
  • 9:38am
  • Truck at Garoutte’s, first time at Birch Tree, sunny + cold, 4x uphills
  • 7mi, 54:01 (7:43)
  • 610′
  • Rehab, THA
  • Indoor Bike: 23:00, 123 HR

Wednesday (L – Penitence):

  • Penitence Part I, II, and III
  • Spicer Lake and back x2
  • BP
  • 9:00am
  • Solid!, 18mph S wind, bouncy
  • Run: 7.5mi, 55:57 (7:27), 28:21 out and 27:39 back (143 HR), Indoor Bike: 58:22, (125 HR), Run: 7.5mi, 51:43 (6:53), 26:40 out and 25:05 back (149 HR)…= 15mi
  • 1,243′
  • Hip/Glute

Thursday:

  • Dad’s Loop + Add-On
  • Bendix Woods
  • AS3
  • 12:41pm
  • Felt peppy again, cold/strong wind!, Dad’s 4.xmi loop in 31:20, 4x strides
  • 7mi, 53:54 (7:42)
  • 994′
  • Rehab, YB7
  • Indoor Bike: 20:01, 124 HR

Friday (T – Retribution):

  • Retribution: Progressive Tempo
  • LaPorte YMCA Treadmill
  • AO2.5
  • 8:09am
  • Strong tempo, 5:40, 5:36, 5:33, 5:30, 5:27, 164 HR
  • WU: 1mi, 7:30 (7:30), T: 5mi, 27:38 (5:32), CD: 1mi, 7:30 (7:30)…= 7mi
  • 0′
  • Hip/Glute

Saturday:

  • Gentle. Ran 5mi w/Dad during his 33-miler!
  • Bendix via Cemetery
  • ALP3
  • 9:01am
  • Partial w/Dad, gentle recovery, 4x downhills
  • 7mi, 59:32 (8:30)
  • 909′
  • Rehab, THA
  • Indoor Bike: 20:01, 124 HR

Sunday (M – Medium Long Run):

  • Medium Long on Hardwoods Loop
  • Bendix via Olive Chapel
  • ALP3
  • 8:54am
  • 5in of snow, strong, Hardwoods x9
  • 11mi, 1:26:34 (7:52)
  • 1,657′
  • Hip/Glute

Totals:

  • Run Miles = 61mi
  • Run Time = 7h39m
  • Run Vert. = 6,785′
  • XT Time = 2h1m24s

Notes:

  • Another week down. Fitness is coming on strong. I feel almost as fit as I did back in the Fall when I was prepping for TNF Cali. Hard to tell. This upcoming Friday is GVSU 5k. I want it to be a fun, no-stress effort, yet hard! Time to move these ultra legs.

Week 4: Jan. 22-28

Monday (H – Rage):

  • Mt. Randall Rage
  • Warren Dunes
  • ALP3
  • 10:52am
  • Quad-burner, honest work, windy and overcast on the Dunes, 6x 0.5mi reps on Randall: 6:28/6:10, 6:53/6:00, 6:54/5:48, 150 HR
  • WU: 0.5mi, 3:55 (7:40), H: 3mi, 33:14 (10:56), CD: 0.5mi, 4:10 (8:17)…= 4mi
  • 1,582′
  • Hip/Glute

Tuesday:

  • Easy
  • Bendix Woods
  • ALP3
  • 10:39am
  • Recovery, sluggish legs from Dunes, wet snow, 5x uphills
  • 5mi, 41:43 (8:20)
  • 666′
  • Rehab, YB7
  • Indoor Bike: 22:01, 124 HR

Wednesday (L – Delusion):

  • “U better be willing to give up your life for this, because I am.” -Brady
  • 900N, Spr. Crk., Buffalo, HLR, home
  • AOV3
  • 10:16am
  • Felt great, icy roads, cut pace down, rollers
  • 14mi, 1:36:14 (6:52)
  • 1,112′
  • Hip/Glute

Thursday:

  • Sunny Recovery
  • Warren Dunes
  • AS3
  • 1:01pm
  • After work, sunny, 5x strides
  • 5mi, 39:18 (7:50)
  • 696′
  • Rehab, THA
  • Indoor Bike: 30:00, 130 HR

Friday (V – Distorter):

  • Solo Monoghetti
  • Olive Track and Bourissa
  • AS3, AGDD4
  • 8:00am
  • 12mph wind from S, paces = 5:06/5:53, 4:58/5:50, 5:02/5:51, 5:04/6:02, 5:04/5:53, 5:09/6:12, 5:11/6:01, 5:07/6:26, 4:56/6:17, 5:38/6:00, 5:17/6:02, 5:12/6:13, 5:15/5:52, 5:30/6:00, 171 HR
  • WU: 0.5mi, 4:07 (8:11), V: 3.6mi, 20:02 (5:33), CD: 0.5mi, 4:38 (9:08)…= 4.6mi
  • 158′
  • Hip/Glute

Saturday:

  • New Ridges at Grand Mere
  • Grand Mere
  • ALP3
  • 9:25am
  • New trails from Wishart entrance, good climbs and descents, 5x downhills
  • 5mi, 41:43 (8:20)
  • 827′
  • Rehab, YB7
  • Indoor Bike: 20:01, 129 HR

Sunday (M – Medium Long Run):

  • Easy Eight
  • Dunn/Wintergreen and back
  • AO2.5
  • 9:07am
  • Quicker than normal
  • 8mi, 51:53 (6:29), 26:30 out and 25:28 back
  • 237′
  • Hip/Glute

Totals:

  • Run Miles = 45.6mi
  • Run Time = 5h40m
  • Run Vert. = 5,276′
  • XT Time = 1h12m2s

Notes:

  • Week 4 was a step-down week in terms of volume. It went smoothly. Time to ramp it up and wrap my mind around racing quickly on a track again, with Chuckanut as the ultimate goal. Onwards.

Week 3: Jan. 15-21

Monday (H – Anger):

  • Hill Reps on Timothy
  • Timothy Rd.
  • AOV3
  • 10:52am
  • Slick/snowy roads = poor traction, 14x1min Hill Reps w/jog-downs, paces = 6:22, 5:44, 5:50, 5:53, 5:51, 6:01, 5:34, 5:44, 5:40, 5:56, 6:10, 5:39, 5:47, 5:32, 156 HR
  • WU: 1mi, 8:04 (8:00), H: 5mi, 35:47 (7:09), CD: 1mi, 7:58 (7:56)…= 7mi
  • 712′
  • Hip/Glute

Tuesday:

  • Powder!
  • Bendix Woods
  • ALP3
  • 10:33am
  • -6F wind, powdery snow, 6x uphills
  • 7mi, 1:05:09 (9:18)
  • 951′
  • Rehab, THA
  • Nordic Ski: 4.1mi, 50:21, 5mph, 132 HR

Wednesday (L – Closure):

  • Closure: Infusco Loop
  • Loop from Infusco thru New Troy and Beyond
  • AOV3
  • 10:58am
  • Traction was hit or miss, Clif Shot @11.5mi, progressed the pace/effort, 151 HR
  • 15mi, 1:46:18 (7:05)
  • 1,064′
  • Hip/Glute

Thursday:

  • Deer Trax
  • Bendix Woods
  • ALP3
  • 10:20am
  • Feeling fit, 6x strides
  • 7mi, 1:01:08 (8:44)
  • 816′
  • Rehab, YB7
  • Indoor Bike: 23:01, 124 HR

Friday (T – Yogi Borealis):

  • Double Tempo
  • LaPorte YMCA Treadmill
  • AO2.5
  • 9:57am
  • 10.8mph / 6mph / 10.9mph, 163 / 169 HR
  • WU: 1mi, 8:00 (8:00), T: 2.5mi, 13:49 (5:32) + 2.5mi, 13:43 (5:29), CD: 1mi, 8:00 (8:00)…= 7mi
  • 0′
  • Hip/Glute

Saturday:

  • Frozen Warren b4 Work
  • Warren Dunes
  • ALP3
  • 9:42am
  • Snow-packed trails = climbs made a little easier, awesome weather, 6x downhills
  • 7mi, 1:00:45 (8:40)
  • 1,289′
  • Rehab, THA
  • Indoor Bike: 24:00, 133 HR

Sunday (M – Medium Long Run):

  • Hazy Pot Creek w/Sid
  • Potato Creek
  • ALP3
  • 8:21am
  • Hazy, w/Sid, moved well
  • 11mi, 1:27:45 (7:58)
  • 1,155′
  • Hip/Glute

Totals:

  • Run Miles = 61mi
  • Run Time = 7h56m
  • Run Vert. = 5,984′
  • XT Time = 1h37m22s

Notes:

  • Week 3 was a great fitness-tester. I nailed the road Long Run and my threshold on Friday felt better than it did in Week 1. I’m feeling really fit right now. Couple more sessions of quick hills and track work before GVSU 5k. Time to get comfortable with being uncomfortable, however, this next week will be a decrease in mileage. Onwards, yo.

Week 2: Jan. 8-14

Monday:

  • Rolling Prairie
  • Rolling Prairie Rollers (NB) + 600N, back
  • AOV3
  • 9:47am
  • Slushy, 33F, tossed in 5x uphills
  • 5mi, 35:08 (7:01), 18:35 out and 17:21 back
  • 424′
  • Hip/Glute

Tuesday:

  • Galien Countryside
  • Galien-Buchanan Block from the Legion
  • AOV3
  • 11:14am
  • Felt tight, added in 5x strides
  • 5mi, 35:14 (7:03)
  • 289′
  • Rehab, YB7
  • Nordic Ski: 6.3mi, 1:08:20, 5.6mph, 143 HR

Wednesday (L – Brother Benjamin):

  • Brother Benjamin
  • Wee Care, Bendix, home
  • ALP3
  • 8:39am
  • Black ice on roads, trails = snowy slog, monitoring shins
  • 14mi, 2:01:15 (8:40), 1:03:17 out and 1:00:00 back
  • 1,211′
  • Hip/Glute

Thursday (L – Brother Hezekiah):

  • Brother Hezekiah
  • Olive Chapel, BWTR Course, back
  • ALP3
  • 10:01am
  • Snowmelt = icy creek trails, BWTR course in 1:19:39
  • 14mi, 1:56:38 (8:20)
  • 1,703′
  • Rehab, THA
  • Indoor Bike: 25:01, 128 HR

Friday:

  • Arctic Wind
  • BCA, 900N, back
  • AOV3
  • 10:06am
  • 22mph wind via N, ice rink, 5x downhills
  • 5mi, 36:30 (7:18)
  • 617′
  • Hip/Glute

Saturday (V – Dystopia):

  • Dystopia: Half-Time Fartlek πŸ”₯
  • Olive Track and Bourissa
  • AS3, AGDD4
  • 8:43am
  • Snow = shoveled off, paces = 5:39/8:33, 5:36/8:01, 5:38/8:18, 5:09/8:10, 5:10/8:41, 4:59/8:44
  • WU: 0.5mi, 4:23 (8:41), V: 5mi, 31:30 (6:12), CD: 0.5mi, 4:45 (9:28)…= 6mi
  • 134′
  • Rehab, YB7
  • Indoor Bike: 20:01, 126 HR

Sunday:

  • Recovery
  • To Spicer and back
  • ALP3
  • 9:47am
  • Sore calves, smooth stride, cold
  • 6mi, 45:51 (7:38), 23:00 out and 22:52 back
  • 358′
  • Hip/Glute

Totals:

  • Run Miles = 55.1mi
  • Run Time = 7h11m
  • Run Vert. = 4,734′
  • XT Time = 1h53m22s

Notes:

  • Week 2 was solid. Just a damn good week. Consistent. Saturday’s track session was perfect, considering the conditions and my lack of recent track experience. Both Long Runs were good strength-builders on snowy trails. Getting fitter and healthier. Onwards, I go!

Week 1: Jan. 1-7

Monday:

  • Day 1
  • 1000N Block (CW) + Add-On towards HLH
  • AOV3
  • 10:07am
  • Roads = snowy, cold like -5F
  • 5mi, 37:57 (7:35)
  • 335′
  • Hip/Glute

Tuesday:

  • North/South. ❄️
  • Co. Line, Spicer, St. Line…RT
  • AOV3
  • 9:38am
  • -14F w/-29F real feel, traction was fine w/ice screws, + 4x uphills
  • 5mi, 39:57 (7:58), 20:00 out and 20:03 back
  • 382′
  • Rehab, THA
  • Indoor Bike: 31:59, 134 HR

Wednesday (L – Doomslayer):

  • Long Run Surges ⚑️
  • New Carlisle Perimeter and Town Loop to Home
  • AOV3
  • 9:36am
  • 10F and snowing, traction sucked
  • 13mi, 1:35:13 (7:19)
  • 860′
  • Hip/Glute

Thursday:

  • Treadmill @1%
  • Thompson’s Treadmill
  • AO2.5
  • 10:05am
  • 4x strides, Normatecs post-run, 1% incline
  • 6mi, 43:58 (7:20)
  • 317′
  • Rehab, YB7
  • Indoor Bike: 29:59, 132 HR

Friday (T – Broken Promises):

  • Failed Cruise Intervals
  • Thompson’s Treadmill
  • AO2.5
  • 8:55am
  • Failed Broken Promises, 10.8mph : 7mph, did 3 of 4 sets, no pep!
  • WU: 1mi, 7:48 (7:48), T: 3mi, 17:05 (5:42)…= 4mi
  • 132′
  • Hip/Glute

Saturday:

  • Consistency will Win
  • 1000N Block (CW) + Add-On past HLH into Michigan
  • ALP3
  • 8:44am
  • Snowy roads, trail shoes helped, consistency will get me fit, 4x downhills
  • 6mi, 45:38 (7:36)
  • 358′
  • Rehab, THA
  • Indoor Bike: 22:58, 132 HR

Sunday (M – Medium Long Run):

  • 🎧 Morby Out, Huron Back 🎧
  • St. Line, Hamilton Tr., back
  • AOV3
  • 8:44am
  • 20mph wind from S, decent grip, solid run
  • 9mi, 1:06:54 (7:26), 34:06 out and 32:50 back
  • 1,004′
  • Hip/Glute

Totals:

  • Run Miles = 48mi
  • Run Time = 5h54m
  • Run Vert. = 3,385′
  • XT Time = 1h24m56s

Notes:

  • All in all, a solid first week of 2018 training. Besides the botched Friday tempo, I nailed everything else I had planned, including all core, rehab, hip/glute work. Shins were monitored all week but felt stronger as the week went on, so that was a positive. I think I’m in the clear. Stayed off trails this week. Maybe I’ve become soft, but the yearning for traction won me over. Onwards.