Week 35: Aug. 27 – Sep. 2

Monday (H – MR. HYDE):

  • I πŸ’œ Uphill Pain
  • Thompson’s Treadmill
  • AO2.5
  • 9:12am
  • 9-10.5mph of 6x3min reps w/2:30 rec.
  • WU: 1mi, 7:30 (7:30)
  • H: 4.7mi, 32:xx (7:01)
  • CD: 1mi, 7:30 (7:30)
  • 1,224′
  • (Bike: 24.5mi, 1:17:11, 19.1mph)

Tuesday:

  • Spicer Recovery Jog
  • Spicer Lake
  • BP, BF
  • 8:05am
  • tired!, humid
  • 7mi, 54:28 (7:46)
  • 4x30sec strides
  • 428′

Wednesday (L):

  • NORTH FACE 50k PREVIEW
  • North Face WI Preview
  • AS3
  • 10:05am
  • preview of 50k, felt great, Tailwind x2, overgrown horse trails, sore hip, too tired to bike
  • 18.7mi, 2:17:14 (7:20)
  • 1,916′

Thursday:

  • Spicer Float
  • Spicer Lake
  • ALP3
  • 9:02am
  • recovered but hip sore still
  • 7mi, 55:54 (7:59)
  • 6x30sec strides
  • 423′
  • Indoor Bike: 20:01

Friday (T – RETRIBUTION):

  • Smooth-Sailing Progressive Tempo
  • Thompson’s Treadmill
  • AO2.5
  • 8:40am
  • just rolled!, hip felt better, smooth progression
  • WU: 1mi, 7:30 (7:30)
  • T: 5mi, 27:44 (5:33)
  • CD: 1mi, 7:30 (7:30)

Saturday:

  • Granor Farm Night Trot
  • Granor Farm
  • AO2.5
  • 9:22pm
  • at night, humid
  • 7mi, 50:44 (7:14)
  • 6x30sec strides
  • 220′

Sunday (M – Medium Long Run):

  • 10x Gentle Hardwoods
  • Bendix Woods
  • ALP3
  • 9:09am
  • started tired but came alive!
  • 11mi, 1:28:40 (8:03)
  • 2,392′

Totals:

  • Run Miles = 66.4mi
  • Run Time = 8h14m
  • Run Vert. = 6,690′
  • XT Time = 1h37m12s

Notes:

  • Felt great this week…my workouts have been money recently. Course Preview went smoothly! Feeling fit. Onwards.

Week 34: Aug. 20-26

Monday (H – RAGE):

  • Zooming Rage
  • Bendix Woods
  • NBM
  • 11:05am
  • 3x Hill Cycle hard, 5:58 + 5:45 + 5:03
  • WU: 0.5mi, 4:33 (9:00)
  • H: 2.7mi, 16:58 (6:09)
  • CD: 0.5mi, 3:53 (7:40)
  • 449′
  • H/G
  • (Rehab)

Tuesday:

  • Wet Roads
  • 1000N Block +
  • AOV3, BF
  • 8:03am
  • sluggish, trotted easy
  • 5mi, 37:32 (7:30)
  • 6x30sec strides
  • 266′
  • Bike: 17mi, 51:52, 19.7mph

Wednesday (L – DELUSION):

  • Long Run w/Jake
  • Bendix Woods
  • ALP3
  • 11:20am
  • rolling the trails w/Jake, so fun!
  • 14mi, 1:47:12 (7:39)
  • 1,637′

Thursday:

  • Feeling Bouncy and Carbed-Up πŸ•πŸΊ
  • Spicer Lake
  • ALP3
  • 9:30am
  • bouncy and hydrated from beers w/Jake
  • 5mi, 38:21 (7:39)
  • 4x30sec strides
  • 299′
  • Rehab
  • Bike: 15.2mi, 46:06, 19.8mph

Friday (V – DISTORTER):

  • Monoghetti Cruiser
  • Olive Track
  • AOV3, AGDD4, BF
  • 8:37am
  • moved decently, some bounce in my step
  • WU: 0.5mi, 4:06 (8:06)
  • V: 3.6mi, 19:54 (5:27)
  • CD: 0.4mi, 4:18 (8:40)

Saturday:

  • Clearing Brainspace
  • Hudson/Walker
  • AO2.5
  • 7:24pm
  • apathetic and angry
  • 5mi, 36:05 (7:12)
  • 6x30sec strides
  • 246′

Sunday (M – Medium Long Run):

  • Rhythm Hill Cycles
  • Bendix Woods
  • ALP3
  • 10:09am
  • found a rhythm, humid!
  • 8mi, 59:27 (7:26)
  • 1,147′

Totals:

  • Run Miles = 47.5mi
  • Run Time = 5h49m
  • Run Vert. = 4,275′
  • XT Time = 1h37m58s

Notes:

  • Stepped down the volume this week. Been monitoring my left shin, but it’s always been a process. Getting amped up for more training but trusting the process. Time to step it up these next two weeks before North Face. I’ll be slightly undertrained but fit, no less. Onwards.

Week 33: Aug. 13-19

Monday (H – ANGER):

  • 12x1min – Timothy Rd.
  • Timothy Rd.
  • AO2.5
  • 9:50am
  • rusty, 12x1min
  • WU: 1mi, 7:41 (7:39)
  • H: 4.6mi, 32:25 (7:02)
  • CD: 0.9mi, 7:53 (7:53)
  • 427′
  • H/G
  • (H/G)
  • (Bike: 30.7mi, 1:38:50, 18.7mph)

Tuesday:

  • Jog to Spicer
  • Spicer Lake
  • BP, BF
  • 8:55am
  • felt bouncy, encouraged
  • 7mi, 51:21 (7:20)
  • 381′
  • 4x30sec strides
  • Rehab, THA
  • Bike: 10.2mi, 30:30, 20.1mph

Wednesday (L – CLOSURE):

  • Progressive 16x Hill Cycle
  • Bendix Woods
  • ALP3
  • 10:40am
  • dew point was killer, tired legs but felt decent
  • 15mi, 1:55:05 (7:40)
  • 2,575′
  • H/G

Thursday:

  • Spicer before Signing a Lease in the ADKs
  • Spicer and Back
  • BP, BF
  • 8:40am
  • tired but came alive
  • 7mi, 53:56 (7:41)
  • 6x30sec strides
  • 325′
  • Bike: 13.6mi, 42:16, 19.3mph

Friday (T – YOGI BOREALIS):

  • Double Tempo Part Uno + Dos
  • Thompson’s Treadmill
  • AO2.5
  • 8:51am
  • crisp and smooth, bouncy
  • WU: 1mi, 7:30 (7:30)
  • T1: 2.5mi, 14:10 (5:40)
  • rec.: 0.6mi, 5:00 (8:20)
  • T2: 2.5mi, 13:43 (5:29)
  • CD: 1mi, 7:30 (7:30)
  • H/G
  • (Rehab)

Saturday:

  • Halfway Asleep but Laser-Focused
  • Town and Back
  • AOV3
  • 7:18pm
  • tired, 12h work shift earlier
  • 7mi, 54:11 (7:41)
  • 6x30sec strides
  • 259′

Sunday (M – Medium Long Run):

  • Water Tower Jog
  • Water Tower Run
  • AOV3
  • 7:43pm
  • felt strong, after 9.5h of work
  • 11mi, 1:16:06 (6:55)
  • 548′

Totals:

  • Run Miles = 63.3mi
  • Run Time = 7h45m
  • Run Vert. = 4,797′
  • XT Time = 3h21m37s

Notes:

  • Solid week. Worked a lot of hours but found a way to fit in my training. Time to focus a little harder and build on what I’m creating. I’m feeling very competitive and I’m coming to cut out some hearts at North Face…plain and simple. Onwards.

Week 32: Aug. 6-12

Monday:

  • Sand Pit
  • Warren Dunes
  • AS3
  • 11:11am
  • humid/buggy
  • 5mi, 46:45 (9:21)
  • 864′
  • 6x30sec strides
  • H/G

Tuesday:

  • Baldwin
  • Baldwin Rd.
  • AOV3
  • 10:03am
  • sluggish
  • 5mi, 38:45 (7:44)
  • 128′
  • 4x30sec strides
  • Rehab, YB7
  • Bike: 25mi, 1:15:58, 19.8mph

Wednesday (L – BROTHER BENJAMIN):

  • 15x Hill Cycle
  • Bendix Woods
  • ALP3
  • 2:19pm
  • felt great, 15x Hill Cycle
  • 14mi, 1:49:33 (7:49)
  • 2,448′
  • H/G

Thursday (L – BROTHER HEZEKIAH):

  • Back 2 Back. Feeling Good.
  • Warren via Sawyer
  • AS3
  • 8:10am
  • another long one
  • 14mi, 1:53:23 (8:06)
  • 2,395′
  • Rehab, THA
  • Indoor Bike: 30:01

Friday:

  • Sweat Trot
  • 1000N Block +
  • AO2.5, BF
  • 7:38am
  • just trotted
  • 5mi, 40:24 (8:04)
  • 266′
  • 6x30sec strides
  • H/G

Saturday (V – DYSTOPIA):

  • Darkness in the Valley
  • River Valley Track
  • AOV3
  • 5:01am
  • early/dark, happy to fit it in, headlamp
  • WU: 0.4mi, 3:47 (7:41)
  • V: 5.1mi, 29:54 (5:52)
  • CD: 0.4mi, 4:02 (8:13)

Sunday:

  • Sick
  • Spicer Lake
  • ALP3
  • 8:33am
  • sick, could hardly run
  • 3.2mi, 32:12 (10:04)
  • 210′

Totals:

  • Run Miles = 54.2mi
  • Run Time = 7h16m
  • Run Vert. = 6,424′
  • XT Time = 1h35m59s

Notes:

  • Another successful-ish week coming back from injury. I’m happy with it overall, although there were weak areas that I need to get better in. Onwards.