Week 39: Sep. 24-30

Monday (H – ANGER):

  • 10x1min Uphills on Timothy
  • Timothy Rd.
  • AO2.5
  • 10:16am
  • springy and strong, 10x Timothy
  • WU: 1mi, 7:23 (7:22)
  • H: 3.9mi, 26:16 (6:43)
  • CD: 0.9mi, 7:18 (7:18)
  • 400′
  • (Bike: 15.5mi, 48:50, 19.1mph)

Tuesday:

  • Muddy Recovery Jog at Bendix
  • Bendix Woods
  • ALP3
  • 9:20am
  • muddy/humid
  • 6mi, 48:40 (8:06)
  • 4x30sec strides
  • 535′
  • Bike: 15.4mi, 45:42, 20.2mph

Wednesday (L – DOOMSLAYER):

  • Windy Long Run w/Surges
  • Town and Hudson Lake
  • AO2.5
  • 11:02am
  • felt so strong, did DOOMSLAYER instead of CLOSURE
  • 14mi, 1:27:55 (6:17)
  • 883′

Thursday:

  • Grand Mere Dirt Roads and Thornton
  • Grand Mere + Thornton
  • AOV3
  • 9:50am
  • nice and easy jog
  • 6mi, 44:xx (7:20)
  • 6x30sec strides
  • 318′
  • Bike: 13.4mi, 40:xx, 20mph

Friday (T – YOGI BOREALIS):

  • Double Tempo Part 1 and 2
  • Thompson’s Treadmill
  • AO2.5
  • 9:02am
  • so easy and smooth!
  • WU: 1mi, 7:30 (7:30)
  • T1: 2mi, 11:06 (5:33)
  • rec.: 0.6mi, 5:00 (8:34)
  • T2: 2mi, 10:54 (5:27)
  • CD: 1mi, 7:30 (7:30)
  • (Bike: 12.1mi, 37:xx, 19.4mph)

Saturday:

  • Easy Run off the Bike from Work
  • New Troy Loop
  • AOV3
  • 7:13pm
  • sensual run in amazing weather
  • 7mi, 49:xx (7:00)
  • 315′
  • Bike: 12.1mi, 36:xx, 19.7mph

Sunday (M – Medium Long Run):

  • Med. Long w/4mi @ Marathon-ish Pace
  • Town Loop
  • AO2.5
  • 7:32am
  • 3up > 4M > 3down, smooth!
  • 10mi, 1:05:xx (6:31)
  • 498′

Totals:

  • Run Miles = 57mi
  • Run Time = 6h30m
  • Run Vert. = 3,104′
  • XT Time = 3h29m

Notes:

  • This was a good week. Getting used to flat roads and moving quickly and comfortably. I love variety! Onwards.

Week 38: Sep. 17-23

Monday:

  • OFF

Tuesday:

  • OFF

Wednesday:

  • OFF

Thursday:

  • OFF

Friday:

  • Eyes Ahead to Indy Marathon
  • Spicer Lake
  • ALP3
  • 8:01am
  • wet trails, last warm day
  • 4.1mi, 31:14 (7:37)
  • 315′
  • (Bike: 25.4mi, 1:12:57, 20.9mph)

Saturday:

  • OFF

Sunday:

  • Resetting the Body
  • 900E
  • AO2.5
  • 8:01pm
  • clearing the head
  • 1.7mi, 11:38 (6:50)
  • 33′

Totals:

  • Run Miles = 5.8mi
  • Run Time = 0h42m
  • Run Vert. = 348′
  • XT Time = 1h12m57s

Notes:

  • Recovered well. Blister is healing. Time to go full force back into training. Indy Marathon scares me. Time to get ready. Onwards.

Week 37: Sep. 10-16

Monday:

  • Run off the Bike
  • Spicer Lake
  • ALP3
  • 12:22pm
  • after bike session
  • 5mi, 37:41 (7:31)
  • 315′
  • (Bike: 20.8mi, 1:05:14, 19.2mph)

Tuesday (T – BROKEN PROMISES):

  • 3.5x Cruise Intervals (5:1)
  • Spicer Lake
  • NBM
  • 7:10am
  • light CI’s in perfect temps
  • WU: 1mi, 9:07 (9:11)
  • T: 3.3mi, 20:53 (6:12)
  • CD: 1mi, 8:50 (8:55)
  • 233′

Wednesday:

  • Easy Run off the Bike
  • Spicer Lake
  • ALP3
  • 10:04am
  • run off the bike, perfect weather
  • 3.3mi, 25:18 (7:33)
  • 2x30sec strides
  • 289′
  • (Bike: 16.5mi, 53:21, 18.6mph)

Thursday:

  • Leaving for WI tomorrow ✌🏻
  • Spicer Lake
  • ALP3
  • 9:21am
  • tapering sucks but it’s necessary
  • 4mi, 30:25 (7:35)
  • 2x30sec strides
  • 262′

Friday:

  • Minooka Park Shakeout
  • Minooka Park in WI
  • AS3
  • 3:55pm
  • hot trot on local cross country course
  • 3mi, 22:01 (7:19)
  • 259′

Saturday (R/L – NORTH FACE WI 50K):

  • NORTH FACE 50K (WI)
  • Kettle Moraine State Park
  • AS3
  • 7:00am
  • win, flowed then crashed then rebounded, hot
  • 31.1mi, 3:42:48 (7:09)
  • 3,317′

Sunday:

  • OFF

Totals:

  • Run Miles = 52.3mi
  • Run Time = 6h20m
  • Run Vert. = 4,793′
  • XT Time = 1h58m35s

Notes:

  • Winning feels good. Last race before my move to the ADKs. Life is a roller coaster and I’m thankful. Onwards.

Week 36: Sep. 3-9

Monday (H – APATHY):

  • 8x Hell Loop w/no O2
  • Warren Dunes
  • ALP3
  • 1:53pm
  • hill loop reps x8, hot as hell
  • WU: 1mi, 8:15 (8:12)
  • H: 5.1mi, 38:33 (7:31)
  • CD: 1mi, 8:20 (8:15)
  • 1,014′

Tuesday:

  • St. Pat’s and Bertrand
  • St. Pat’s Park
  • AS3, BF
  • 10:53am
  • hot/sunny/humid
  • 7mi, 53:21 (7:37)
  • 6x30sec strides
  • 358′

Wednesday (L):

  • Steady Dose of Discomfort
  • Bendix Woods
  • AS3
  • 7:12am
  • 23x Hill Cycle, solid
  • 22.5mi, 3:03:36 (8:09)
  • 5,497′

Thursday:

  • Rainy Recovery at Spicer!
  • Spicer Lake
  • ALP3
  • 8:47am
  • smooth recovery in the rain
  • 8mi, 59:18 (7:24)
  • 4x30sec strides
  • 537′

Friday:

  • Bendix Hardwoods Loops
  • Bendix Woods
  • ALP3
  • 8:54am
  • getting strong!, 8x Hill Cycle easy
  • 8mi, 1:04:59 (8:07)
  • 1,273′

Saturday:

  • Fall Weather Trot After Work
  • Town and Back
  • AO2.5
  • 7:41pm
  • fall weather, apathetic
  • 8mi, 52:54 (6:36)
  • 446′

Sunday (M – Medium Long Run):

  • Ready to Race!
  • Bendix Woods
  • ALP3
  • 5:50pm
  • strong 2nd half
  • 12mi, 1:30:11 (7:31)
  • 1,414′

Totals:

  • Run Miles = 73.9mi
  • Run Time = 9h29m
  • Run Vert. = 10,689′
  • XT Time = 0h0m0s

Notes:

  • Ok. Ready to race. Feeling like myself. Onwards.