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.