Week 18: Apr. 30 – May 6

Monday:

  • Trot + Hike b4 Kevin Morby in Madison
  • Ice Age Trail
  • ALP3
  • 10:36am
  • Trot/hike before Morby, left foot angry
  • 4.3mi, 50:05 (11:38)
  • 715′

Tuesday:

  • OFF

Wednesday:

  • Bike: 30.2mi, 1:35:51, 19mph, 148 HR

Thursday:

  • THA

Friday:

  • OFF

Saturday:

  • OFF

Sunday:

  • Bike: 40.5mi, 2:05:48, 19.3mph, 146 HR

Totals:

  • Run Miles = 4.3mi
  • Run Time = 0h50m
  • Run Vert. = 715′
  • XT Time = 3h41m39s

Notes:

  • Heal, foot, heal. Optimistic sometimes. Pessimistic other times. Onwards.

Week 17: Apr. 23-29

Monday (H – Mr. Hyde):

  • Mr. Hyde Reps via David Roche (145 AVG HR, 1,372′)
  • Thompson’s Treadmill
  • NBM, AO2.5
  • 11:00am
  • Reps at 8% at 8-10mph, strong and easy
  • WU: 2mi, 15:43 (7:51), H: 8mi, 59:23 (7:25), CD: 2mi, 14:57 (7:28)…= 12mi
  • 1,372′

Tuesday:

  • Birds and Raccoons
  • Spicer and back
  • AS3
  • 8:49am
  • Felt solid, energy is good, effort is under control, 4x uphills
  • 10mi, 1:16:51 (7:41)
  • 643′
  • 5Fingers. Big One Tomorrow.
  • Yard
  • VFF
  • 8:05pm
  • Smooth trotting
  • 2mi, 15:17 (7:37)
  • 121′

Wednesday (L – Penitence):

  • Penitence Part I, II, and III
  • Bendix Woods
  • AS3, ALP3
  • 12:13pm
  • Decent, last run part was aborted
  • Run: 13.5mi, 1:44:31 (7:44), Bike: 18mi, 1:02:51. 17.2mph, (132 HR), Run: 4mi, 31:37 (7:54)…= 17.5mi
  • 2,721′

Thursday:

  • Gentle Flow in the Sun
  • Town Loop
  • AO2.5
  • 9:12am
  • Gentle and focused, 4x strides
  • 10mi, 1:09:46 (6:58)
  • 489′
  • Memories
  • NPCC Course/Track
  • NBM
  • 6:51pm
  • Beautiful evening
  • 3.3mi, 26:15 (7:55)
  • 184′

Friday (T – Retribution):

  • Shake-Out b4 Tempo 2nite
  • Spicer and back
  • AS3
  • 7:57am
  • Shake-out, right shin is bothersome
  • 5mi, 38:32 (7:42)
  • 356′
  • Uphill Progressive Tempo (1,676’…154 AVG HR)
  • Thompson’s Treadmill
  • AO2.5
  • 8:13pm
  • Uphill progression @4 – 4.5%, 154 HR
  • WU: 1mi, 7:23 (7:23), T: 7.5mi, 51:52 (6:55)…= 8.5mi
  • 1,676′

Saturday:

  • OFF

Sunday:

  • OFF

Totals:

  • Run Miles = 68.3mi
  • Run Time = 8h32m
  • Run Vert. = 7,559′
  • XT Time = 1h2m51s

Notes:

  • Solid week of training until sharp pain in left foot during my uphill treadmill tempo. I didn’t hesitate to take Saturday and Sunday off. It still hurts. Time will tell. Apathetic. Onwards.

Week 16: Apr. 16-22

Monday:

  • Bendix Trot
  • Bendix Woods
  • AS3
  • 12:26pm
  • Gentle in the mud, snowing, cold, feeling decent
  • 10.9mi, 1:27:06 (7:55)
  • 1,394′

Tuesday:

  • Easy Eleven
  • Spicer and back
  • AS3
  • 8:51am
  • Ground = half frozen / half mud
  • 11mi, 1:23:10 (7:33)
  • 892′

Wednesday:

  • Lost in Unfortunate Thought
  • Bendix Woods
  • AS3
  • 11:00am
  • Trying to focus in
  • 11mi, 1:25:26 (7:46)
  • 1,411′
  • Hip/Glute

Thursday:

  • For Loved Ones
  • Spicer and back
  • AS3
  • 9:06am
  • Sunny and 40F, thinking of Nate
  • 12mi, 1:27:46 (7:17)
  • 843′

Friday:

  • Short on Time
  • Town and back
  • AO2.5
  • 8:49am
  • Sunny and warming up!
  • 9mi, 1:01:31 (6:50)
  • 459′
  • Minimus in Moonlight
  • Yard and BCA
  • NBM
  • 9:08pm
  • Moonlight jog
  • 3mi, 22:06 (7:20)
  • 115′

Saturday:

  • North and Back
  • North Country Roads
  • AO2.5
  • 7:32am
  • Decent run
  • 9mi, 1:02:03 (6:53)
  • 612′

Sunday:

  • Easy and Efficient Hill Cycles
  • Bendix Woods
  • AS3
  • 8:42am
  • Peppy and efficient, Hill Cycle (easy) x10
  • 12mi, 1:28:27 (7:22)
  • 1,788′

Totals:

  • Run Miles = 78
  • Run Time = 9h37m
  • Run Vert. = 7,513′
  • XT Time = 0h0m0s

Notes:

  • Solid week after Kal-Haven. No specifics and ran around 90 minutes each day. Legs feel good. Time for two solid weeks of about 108mi and 119mi heading into Ice Age week. Let’s bring the focus. Let’s bring the pain. Onwards.

Week 15: Apr. 9-15

Monday:

  • North Country Trail
  • North Country Trail
  • ALP3
  • 3:14pm
  • 6in of snow, really quiet
  • 6.1mi, 53:30 (8:46)
  • 253′
  • Caberfae Peaks in Snowstorm!
  • Caberfae Peaks
  • ALP3
  • 5:25pm
  • Empty ski resort, snowstorm grind!
  • 6.1mi, 1:03:25 (10:23)
  • 1,998′

Tuesday:

  • Tahquamenon Falls in the Snow!
  • Tahquamenon Falls
  • ALP3
  • 2:01pm
  • Snowshoe trails, gorgeous, tough footing
  • 6.6mi, 57:18 (8:41)
  • 1,060′
  • Munising
  • Munising
  • AOV3
  • 5:14pm
  • Lethargic
  • 5.4mi, 38:46 (7:10)
  • 669′

Wednesday:

  • Presque Isle Path Shake-Out
  • Presque Isle + Bikepath
  • AOV3
  • 9:31am
  • Morning shake-out
  • 4.1mi, 29:33 (7:12)
  • 285′
  • 4 Peaks w/Neal
  • 4 Peaks in MQT
  • ALP3
  • 2:06pm
  • Snowy peaks w/Neal Collick
  • 9.9mi, 1:33:11 (9:22)
  • 2,135′

Thursday:

  • Ice Age Flow!
  • Ice Age Trail
  • ALP3
  • 10:39am
  • Rhythm, 60F and sunny!, 1 gel
  • 18.9mi, 2:29:25 (7:54)
  • 2,963′

Friday:

  • Spicer Pre-Race
  • Spicer and back
  • BP
  • 8:44am
  • Pre-race, monitoring shin
  • 8mi, 58:58 (7:22)
  • 446′

Saturday (R/L – Kal-Haven Trail Run):

  • Kaaaaal-Haaaaaven FTW
  • KAL-HAVEN TRAIL RUN
  • AO2.5
  • 7:00am
  • Groove!, WIN!, rain/cold
  • 33.9mi, 3:35:33 (6:21)
  • 768′

Sunday:

  • OFF

Totals:

  • Run Miles = 99.1mi
  • Run Time = 12h39m
  • Run Vert. = 10,574′
  • XT Time = 0h0m0s

Notes:

  • Infusco was under remodeling this week, so I had four days to travel north and do my thing. I felt lethargic for the first half of the week but still got in decent training in awesome secluded places, mostly in the snow of the north. 4 Peaks Run w/Neal was seriously awesome and it rejuvenated my week! My Ice Age Run was perfect and I feel very confident on that course. The week was capped off by arguably my best running performance of all time, the Kal-Haven Trail Run. Onwards I go. Focusing on Ice Age.

Week 14: Apr. 2-8

Monday:

  • Wine Fields
  • Wine Country in Baroda
  • AS3
  • 2:25pm
  • Felt peppy, 5x uphills
  • 9mi, 1:01:09 (6:48)
  • 525′
  • Hip/Glute

Tuesday:

  • New Troy Loop from Buckland’s
  • New Troy Loop via Buckland’s
  • AO2.5
  • 1:08pm
  • Rainy, heavy stomach, 5x strides
  • 9mi, 1:03:43 (7:04)
  • 514′
  • YB7

Wednesday (L – Brother Benjamin):

  • Slow Train. All Terrain.
  • Warren Dunes and Weko from Buckland’s
  • ALP3
  • 11:50am
  • Slow is still hard, 2 gels and 20oz water, all types of weather
  • 25mi, 3:19:40 (7:59)
  • 3,704′

Thursday:

  • Warren at Night
  • Warren Dunes and Red Arrow
  • ALP3
  • 8:05pm
  • Felt tired, mentally not there, slow, grind
  • 16mi, 2:08:37 (8:02)
  • 1,558′
  • Rehab, THA

Friday:

  • Trash
  • Town and back
  • AOV3
  • 9:00pm
  • Felt like shit again, no mojo or groove
  • 9.2mi, 1:03:43 (6:55)
  • 505′

Saturday (V – Dystopia):

  • 1/2 Time Fartlek
  • River Valley Track
  • AO2.5, AGDD4
  • 9:15am
  • Felt great, back on track, paces = 5:32, 7:11, 5:30, 7:02, 5:31, 7:07, 5:14, 7:04, 5:13, 6:57, 4:52, 7:24
  • WU: 2.5mi, 20:51 (8:19), V: 5.3mi, 31:29 (5:54), CD: 0.5mi, 4:08 (8:10)…= 8.3mi
  • 158′

Sunday:

  • Spicer + Walk w/Greg T.
  • Spicer and back
  • BP
  • 8:49am
  • Easy, gorgeous morning, walked some w/Greg T.
  • 9.4mi, 1:09:07 (7:21)
  • 584′

Totals:

  • Run Miles = 85.9mi
  • Run Time = 10h42m
  • Run Vert. = 7,546′
  • XT Time = 0h0m0s

Notes:

  • Another week in the books. Up and down. Felt bad and good. Felt weak and strong. Track workout was great. One of my Long Runs was great. Ate like shit. Worked a lot. Off to greener pastures. Heading north this week. My TRUE home. Onwards.