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!