Week 13: Mar. 26 – Apr. 1

Monday:

  • Improved Quad
  • Bendix Woods
  • AS3
  • 10:36am
  • Improving
  • 8.4mi, 1:07:22 (8:01)
  • 991′
  • Hip/Glute
  • THA (make-up for 3/22)

Tuesday:

  • Mellow Morning
  • Spicer and back
  • ALP3
  • 10:53am
  • Left quad is 95%, muddy and wet, felt great
  • 10mi, 1:10:03 (7:00)
  • 551′
  • Rehab, THA
  • Indoor Bike: 30:01, 127 HR

Wednesday (L – Doomslayer):

  • KHT Preview
  • Kal-Haven Trail
  • AOV3
  • 12:34pm
  • Quick, 153 HR
  • 20mi, 2:09:10 (6:27)
  • 518′

Thursday:

  • Rainy Spicer Lake
  • Spicer and back
  • ALP3
  • 8:08am
  • Rainy, felt good, 4x strides
  • 9mi, 1:09:05 (7:40)
  • 528′

Friday (T – Broken Promises):

  • Cruise Intervals
  • Bendix Woods
  • AS3
  • 8:03am
  • Little tired
  • WU: 1.5mi, 13:32 (8:58), T: 5.5mi, 40:39 (7:18), CD: 1.6mi, 13:01 (8:06)…= 8.6mi
  • 1,008′

Saturday:

  • For Pleasure
  • Spicer via 1000N
  • AS3
  • 7:40am
  • Felt solid!
  • 12mi, 1:31:11 (7:36)
  • 906′

Sunday (M – Medium Long Run):

  • Burn’Em 🍻 w/Sid
  • Ambler Flatwoods from Burn’Em
  • BP
  • 11:04am
  • Moving well w/Sid, beers after
  • 14.2mi, 1:44:54 (7:23)
  • 571′

Totals:

  • Run Miles = 82.3mi
  • Run Time = 9h58m
  • Run Vert. = 4,970′
  • XT Time = 0h30m1s

Notes:

  • Finally got the legs back underneath me. Quad is healed. I ate like crap this week…a lot of pastries at work. Just craving calories. Oh, well. Mileage was decent this week but climbing was poor, as expected. Now that I’m back in the swing of things, it’s time to stick to the process and grind away, session after session. No more neglecting my supplementary work, either! Onwards!

Week 12: Mar. 19-25

Monday:

  • Knotted Quads
  • Baroda
  • AOV3
  • 10:17am
  • Quads hurt but on the mend
  • 2.6mi, 20:20 (7:49)
  • 105′
  • Vibram 5Fingers
  • Yard
  • VFF
  • 5:39pm
  • $
  • 2mi, 15:56 (7:57)
  • 190′
  • Hip/Glute

Tuesday:

  • Wind, Loosening the Quads
  • Hudson Block
  • AO2.5
  • 10:52am
  • Windy
  • 4.6mi, 32:27 (7:03)
  • 233′
  • Vibrams
  • Yard
  • VFF
  • 4:57pm
  • Chilly
  • 2mi, 15:12 (7:35)
  • 115′

Wednesday:

  • Quads Still Sore
  • Spicer and back
  • AS3
  • 8:22am
  • Gorgeous morning but chilly
  • 9mi, 1:07:50 (7:32)
  • 617′

Thursday:

  • Limped
  • Town and back
  • AO2.5
  • 9:06am
  • Left quad hurts!
  • 10mi, 1:12:21 (7:14)
  • 703′

Friday:

  • OFF

Saturday:

  • OFF

Sunday:

  • OFF

Totals:

  • Run Miles = 30.2mi
  • Run Time = 3h44m
  • Run Vert. = 1,962′
  • XT Time = 0h0m0s

Notes:

  • Recovery from Chuckanut was going perfectly and I was feeling just dandy up until my Thursday road run. I hardly made it back home from town. My left quad is strained but, as I type this, it’s feeling better and I’m gonna test it tomorrow. My Saturday massage at the Mak seemed to help. Onwards.

Week 11: Mar. 12-18

Monday:

  • Calm n Quiet at P. Crk.
  • Potato Creek
  • AS3
  • 10:54am
  • Felt smooth, quiet, dusting of snow
  • 9mi, 1:11:17 (7:55)
  • 909′
  • Hip/Glute
  • Rehab, YB7 (make-up for 3/6)

Tuesday (T – Retribution):

  • Retribution: Light Progressive Tune-Up Tempo (148 HR)
  • Thompson’s Treadmill
  • AO2.5
  • 12:24pm
  • Solid tune-up, effortless, 148 HR
  • WU: 1mi, 7:30 (7:30), T: 7mi, 40:17 (5:45), CD: 1mi, 7:30 (7:30)…= 9mi
  • 0′
  • Rehab, THA
  • Hip/Glute (make-up for 3/5)

Wednesday:

  • Pre-Flight
  • Warren Dunes
  • AS3
  • 1:03pm
  • Jogged, bored, 6x uphills
  • 10mi, 1:19:31 (7:57)
  • 1,358′
  • Hip/Glute

Thursday:

  • OFF

Friday:

  • Exploring the Local Grounds
  • North Bellingham roads
  • AOV3
  • 9:17am
  • Glorious weather, ready to get dirty
  • 6.3mi, 45:39 (7:13)
  • 308′

Saturday (R/L – Chuckanut 50k)

  • CHUCKANUT 50k Sufferfest
  • Chuckanut 50k
  • ALP3
  • 8:00am
  • 26th place, FUN n HARD
  • 32.2mi, 4:21:56 (8:07)
  • 5,630′

Sunday:

  • OFF

Totals:

  • Run Miles = 66.6mi
  • Run Time = 8h32m
  • Run Vert. = 8,205′
  • XT Time = 0h0m0s

Notes:

  • Good Week. Amazing travels. A lot of “firsts” for me. Chuckanut went well for what it was worth. Unbelievable course. So much fun and pain. I’ll be back, Bellingham. Until then, onwards.

Week 10: Mar. 5-11

Monday (H – Rage):

  • West Bluff Reps @ Devil’s Lake
  • Devil’s Lake, WI
  • ALP3
  • 12:29pm
  • West Bluff round-trips x4, cold and WINDY!, 147 HR
  • WU: 1mi, 7:44 (7:42), H: 5.8mi, 57:20 (9:47), CD: 1mi, 7:28 (7:25)…= 7.8mi
  • 2,464′

Tuesday:

  • Locating IAT (Timm’s Hill area) – abort
  • Timm’s Hill area
  • ALP3
  • 4:50pm
  • Aborted due to snowpack
  • 0.8mi, 6:57 (8:40)
  • 59′
  • Rib Mountain – Wausau, WI
  • Rib Mountain
  • ALP3
  • 6:23pm
  • Backside of ski resort, headlamp, quad-crush, 5x uphills
  • 7.6mi, 1:02:30 (8:12)
  • 1,327′
  • Nordic Ski: 8.3mi, 1:29:08, 5.xmph, 14x HR

Wednesday (L – Delusion):

  • Delusion: ICE AGE TRAIL
  • Ice Age Trail
  • ALP3
  • 11:21am
  • Snowy singletrack, easy and solid, 141 HR
  • 24mi, 3:27:28 (8:38)
  • 3,766′

Thursday:

  • Easy w/Strides. Track Tomorrow.
  • Spicer and back
  • AS3
  • 1:42pm
  • Easy, cold, frozen ground, 5x strides
  • 8mi, 1:02:45 (7:50)
  • 590′
  • Rehab, THA
  • Indoor Bike: 20:01, 123 HR

Friday (V – Distorter):

  • Light Monoghetti
  • Olive Track and Town
  • AOV3, AGDD4
  • 7:51am
  • Didn’t go to the well, not much pep, not sore, 163 HR
  • WU: 2.5mi, 20:29 (8:11), V: 3.6mi, 20:05 (5:37), CD: 2.5mi, 19:42 (7:52)…= 8.6mi
  • 224′

Saturday:

  • Spring Freeze
  • Spicer and back
  • AS3
  • 8:09am
  • Sunny and frozen, floated, 5x downhills
  • 9mi, 1:09:05 (7:40)
  • 563′
  • Rehab, YB7
  • Indoor Bike: 23:39, 123 HR

Sunday (M – Medium Long Run):

  • No Rest for the Weary
  • Bendix Woods
  • AS3
  • 7:42am
  • Smooth, foot wound
  • 15mi, 1:58:30 (7:54)
  • 2,270′

Totals:

  • Run Miles = 80.9mi
  • Run Time = 11h
  • Run Vert. = 11,257′
  • XT Time = 2h12m48s

Notes:

  • Had fun traveling to my Wisconsin nooks this week. Lot of hills for a flatlander. Feeling so strong. Not tapering. Onwards.