Week 9: Feb. 26 – Mar. 4

Monday (H – Anger):

  • Anger: 8x800m on Timothy Rd.
  • Timothy Rd.
  • AOV3
  • 9:14am
  • 8x800m up n downs: 2:55/2:27, 2:52/2:22, 2:52/2:19, 2:53/2:17, 157 HR but 181 MAX!
  • WU: 1mi, 8:09 (8:08), H: 4mi, 33:57 (7:16), CD: 2mi, 15:21 (7:40)…= 7mi
  • 551′
  • Hip/Glute

Tuesday:

  • Indiana Dunes via Kemil w/Sid
  • Indiana Dunes via Kemil
  • AS3
  • 2:19pm
  • W/Sid, 60F, moved well, 4x uphills
  • 8mi, 58:17 (7:17)
  • 1,010′
  • Rehab, THA
  • Bike: 11.6mi, 38:00, 18.4mph, 137 HR

Wednesday (L – Closure):

  • Closure: VERT! Almost Chuckanut Ready.
  • Bendix Woods
  • ALP3
  • 12:45pm
  • Solid effort, progressed, 6x3mi out n backs: 25:56, 25:58, 25:52, 25:00, 23:41, 22:41, 144 HR
  • 19mi, 2:35:46 (8:12)
  • 3,009′
  • Hip/Glute

Thursday:

  • Mud Trot w/Kevin Morby 🎧
  • Spicer and back
  • BP
  • 1:28pm
  • Mud puddles, windy, trotted easy, 4x strides
  • 8mi, 1:01:45 (7:41), 31:23 / 30:23
  • 607′
  • Rehab, YB7
  • Indoor Bike: 23:01, 124 HR

Friday (T – Yogi Borealis):

  • Yogi Part 1 and 2
  • LaPorte YMCA Treadmill
  • AO2.5
  • 8:27am
  • Sweaty, legs didn’t wanna climb hard, Part 1 = 8mph @ 8,6,4% x2 (160 HR), Part 2 = prev. x1 + 10-10.3mph flat (162 HR)
  • WU: 1.5mi, 11:15 (7:30), T: 3mi, 22:30 (7:30), 3mi, 19:45 (6:35), CD: 1.5mi, 11:15 (7:30)…= 9mi
  • 1,425′
  • Hip/Glute

Saturday:

  • Sunlight Recovery
  • Town and back
  • AOV3
  • 8:35am
  • Sun, sluggish then peppy, 4x downhills
  • 9mi, 1:01:49 (6:52)
  • 525′
  • Rehab, THA
  • Indoor Bike: 20:00, 120 HR

Sunday (M – Medium Long Run):

  • Grim n Grit in Hardwoods. Devil’s Lake, WI, tomorrow.
  • Bendix Woods
  • AS3
  • 8:40am
  • Grim grittiness in Hardwoods x12
  • 13mi, 1:41:26 (7:46)
  • 2,107′
  • Hip/Glute

Totals:

  • Run Miles = 73.7mi
  • Run Time = 9h21m
  • Run Vert. = 9,233′
  • XT Time = 1h21m1s

Notes:

  • Not much to say. On the horse and don’t plan on dismounting for awhile. Hills and strength. Pound the legs. No rest for the weary. Onwards, yo. Off to Wisconsin for training camp.

Week 8: Feb. 19-25

Monday:

  • Easy Up: 1,372′
  • Thompson’s Treadmill
  • AO2.5
  • 11:33am
  • Easy climbing, energy is solid, 5x uphills
  • 5mi, 40:49 (8:10)
  • 1,372′
  • Hip/Glute
  • Hip/Glute (make-up for last 2/18)

Tuesday:

  • Flood
  • 1000N Block + Add-On
  • AOV3
  • 10:37am
  • Flood, snow is gone, 60F and humid, 5x strides
  • 5mi, 36:19 (7:15)
  • 463′
  • Rehab, YB7
  • Indoor Bike: 30:01, 125 HR

Wednesday (L – Brother Benjamin):

  • Bro Ben: Climbing Strong in Hardwoods
  • Bendix Woods
  • SS4
  • 12:36pm
  • Strong climbs in mud, Hardwoods Cycle x15, solid work
  • 14mi, 1:47:15 (7:39)
  • 2,536′
  • Hip/Glute

Thursday (L – Brother Hezekiah):

  • Bro Zeke: Back 2 Back
  • Bendix Woods
  • AS3
  • 1:36pm
  • Another strong climbing day, Carlisle linked w/Hardwoods
  • 14mi, 1:50:06 (7:52)
  • 2,409′
  • Rehab, THA
  • Indoor Bike: 20:01, 126 HR

Friday:

  • Bloodflow
  • Rickerman, Buffalo, Cleveland
  • AOV3
  • 8:17am
  • Wet, bloodflow, easy, 5x downhills
  • 5mi, 39:25 (7:52)
  • 427′
  • Hip/Glute

Saturday (V – Dystopia):

  • Dystopia: 1/2 Time Fartlek
  • Olive Track and Bourissa
  • NBM, AGDD4
  • 8:08am
  • Fit!, improving, paces = 5:38, 8:23, 5:27, 8:10, 5:31, 8:05, 4:59, 7:54, 5:05, 7:41, 4:57, 8:30, 158 HR
  • WU: 0.5mi, 4:09 (8:14), V: 5.1mi, 31:32 (6:05), CD: 0.5mi, 4:14 (8:23)…= 6.1mi
  • 164′
  • Rehab, YB7
  • Indoor Bike: 22:01, 124 HR

Sunday:

  • Front Yard
  • Spicer Lake
  • AS3
  • 9:17am
  • Muddy, took it easy, end of down week, speed climbs and descents tomorrow
  • 6mi, 48:25 (8:03)
  • 420′
  • Hip/Glute

Totals:

  • Run Miles = 55.2mi
  • Run Time = 7h2m
  • Run Vert. = 7,789′
  • XT Time = 1h12m3s

Notes:

  • Down week was solid. Both Long Runs were solid with climbing at a decent pace. My speed session on Saturday was gold. Ready for two hard weeks before Chuckanut week. Onwards, baby.

Week 7: Feb. 12-18

Monday:

  • Lil ⬆️ (1,372′)
  • Thompson’s Treadmill
  • AO2.5
  • 9:49am
  • Flat-climb-flat, time to work on strength
  • 8mi, 1:03:06 (7:53)
  • 1,372′
  • Hip/Glute
  • Hip/Glute (make-up for last 2/9)

Tuesday:

  • City Music
  • Town
  • AOV3
  • 10:22am
  • Cold, 6x uphills
  • 8mi, 56:04 (7:00)
  • 538′
  • Rehab, THA
  • Nordic Ski: 6.8mi, 1:10:18, 5.9mph, 137 HR

Wednesday (L – Doomslayer):

  • Doomslayer: Rolling Rollers
  • Michigan/Saugany Loop from Maple Grove
  • AOV3
  • 11:26am
  • Wore shorts, rollers, 41F, moved decently, post-work, 150 HR
  • 19mi, 2:07:48 (6:43)
  • 1,480′
  • Hip/Glute

Thursday:

  • Warren Dunes Roads
  • Rainy Recovery
  • AOV3
  • 11:49am
  • Flat and rainy recovery, 6x strides
  • 8mi, 1:03:00 (7:52)
  • 528′
  • Rehab, YB7
  • Indoor Bike: 21:02, 121 HR

Friday (T – Broken Promises):

  • Broken Promises: Up n Flat (Chuckanut Prep.)…1,189′
  • LaPorte YMCA Treadmill
  • AO2.5
  • 8:30am
  • Slept in truck last night, felt ok, work @11mph on the flats and 7mph on climbs, Chuckanut prep., 162 HR
  • WU: 1.5mi, 11:15 (7:30), T: 6mi, 40:30 (6:45), CD: 1.5mi, 11:15 (7:30)…= 9mi
  • 1,189′

Saturday:

  • Chill
  • Roads and Spicer
  • ALP3
  • 8:52am
  • Super chill, 6x downhills
  • 9mi, 1:13:17 (8:08)
  • 591′
  • Rehab, THA
  • Indoor Bike: 23:02, 125 HR
  • Hip/Glute (make-up for 2/16)

Sunday (M – Medium Long Run):

  • Ice Sk8
  • Town Loop
  • AOV3
  • 8:38am
  • Solid run, smooth, ice everywhere
  • 13mi, 1:32:24 (7:06)
  • 732′

Totals:

  • Run Miles = 74mi
  • Run Time = 8h58m
  • Run Vert. = 6,429′
  • XT Time = 1h54m22s

Notes:

  • Finally, I’m back to a decent weekly mileage total. My Long Efforts are rising and feeling good every time. Can’t wait to get back on the trails. This next week will be a down week with emphasis on climbing. Onwards.

Week 6: Feb. 5-11

Monday (H – Apathy):

  • Apathy: Smaug’s Back on Randall Trail
  • Warren Dunes
  • ALP3
  • 10:11am
  • Tough/honest work, runnable climbs, snowy conditions, 6x Smaug w/1min recovery: 6:19, 6:27, 6:30, 6:30, 6:26, 6:29, 155 HR
  • WU: 1mi, 7:27 (7:24), H: 4.6mi, 43:00 (9:15), 0.1mi, 1:43 (10:21), CD: 1mi, 7:12 (7:09)…= 6.8mi
  • 1,720′
  • Hip/Glute

Tuesday:

  • Town n Country
  • Town n Country
  • AOV3
  • 10:03am
  • Snow!, tossed in 5x uphills
  • 7mi, 49:22 (7:03)
  • 456′
  • Rehab, YB7

Wednesday (L – Mammoth):

  • Mammoth Part I, II, and III
  • Berrien Springs from Love Creek
  • AOV3
  • 11:55am
  • Tough conditions and hilly but held it together, blowing snow, gel @8.5mi, 146 HR
  • Nordic Ski: 4.7mi, 45:24, 6.2mph (144 HR), Run: 17mi, 2:00:40 (7:06) (146 HR), Nordic Ski: 3.8mi, 45:11, 5.2mph (134 HR)…= 17mi
  • 1,421′
  • Hip/Glute

Thursday:

  • Pre-Meet like Old Times
  • NP, Cougar, and Emery
  • AS3
  • 11:24am
  • Legs had life, I’m feeling really fit for endurance, leg speed test is tomorrow!, 5x strides
  • 8mi, 1:00:09 (7:31)
  • 396′
  • Rehab, THA

Friday (R – GVSU Big Meet – 5k)

  • GVSU 5k
  • GVSU BIG MEET 5k
  • ALP3, NZV2
  • 10:45am
  • 4:50 for 1st mile, 9:14 to 3k, suffered last 2k
  • WU: 1.6mi, 12:38 (7:53), 0.9mi, 6:21 (7:03), R: 3.1mi, 15:59 (5:09), CD: 2.5mi, 19:44 (7:51)…= 8.1mi
  • 218′

Saturday:

  • Unplowed Roads. Sore Calves.
  • 900N to 1000N and back
  • ALP3
  • 8:41am
  • Unplowed roads, sore calves, race thoughts, 5x downhills
  • 8mi, 1:03:53 (7:58), 31:44 out and 32:11 back
  • 712′

Sunday (M – Medium Long Run):

  • MLR
  • Town Loop
  • AOV3
  • 8:40am
  • Snowy footing, mad, apathetic
  • 12mi, 1:35:20 (7:56)
  • 682′
  • Hip/Glute
  • Rehab, YB7 (make-up for 2/10)

Totals:

  • Run Miles = 66.9mi
  • Run Time = 8h23m
  • Run Vert. = 5,600′
  • XT Time = 1h30m35s

Notes:

  • Week 6 saw myself trying to run a fast 5k. I was out of my comfort zone but that’s why I do this shit. Plus, I never want to lose my speed. I ran a pathetic 15:59 but onwards I go. My goal this next week is to be apathetic towards the bullshit and keep grinding, eating well, and recovering. Chuckanut is gonna be painful and I want to take names.