With the pattern of three weeks up and one week down, it mean that this week was a down week. Down weeks are the best!
Onto the numbers: 7/11, Monday: Off 7/12, Tuesday (Cathance: 7.1, 1:07:14): Pace was aided by actually being picked up and carried by all the deer flies. Brutal. 7/13, Wednesday (Johnson/88: 7.2, 56:36): Schedule was funky at work, so I had the chance to sneak out midday. It was HAWT! Plan was for a workout that I will call the Nate Dawg: 30 seconds hard, 90 seconds easy for 8 times per set. I did two sets of 8 with four minutes easy in between with a 10-minute warm-up and cool-down. Interesting workout. Sounds easy, but it wasn't all that easy. It's basically a structured fartlek. I did have to look at my watch a lot, which annoyed me, but otherwise it's a good workout. I'll definitely be hitting this one again. Also of note: new shoes! They're amazing in every way...especially the color...
7/14, Thursday (Heath Plus, 4, 36:09): Dragged a bit on this one, so perhaps the workout was harder than I thought. 7/15, Friday (Vermont, 7.8, 1:12:47): Now, that was an awesome run. Headed to Vermont to crew at the Vermont 100 and had the chance late on Friday to get out on the country roads with John and Jamie. We had a blast--including sprinting into a radar gun--and I felt great despite the heat. Running is the best.
Vermont looks like this.
7/16 & 7/17, Saturday & Sunday: Off due to crewing Amy at the Vermont 100. Crewing is an endurance event unto itself. And, unfortunately, we didn't get to crew the whole 100 miles, as a foot injury knocked her out at 58.5 miles. Total bummer, but ultrarunning is a cruel mistress. If it were easy, it'd be a called a Tough Mudder...
So, there it is a solid down week. Getting back after it this week. Fingers crossed.
After bemoaning my lack of consistency and flow over the last two weeks, this week really came together. It wasn't perfect, but it's the type of week that should be the paradigm moving forward. And, the resurrection of the blog is what this type of course correction is all about. It gave me a solid look at how exactly how things were going and how to correct them. Since I don't have the time or discretionary cash for a coach, it's like submitting a weekly training log to a coach--you know, without the knowledge or objectivity. Otherwise, exactly the same. As always, I'm an idiot.
Onto the numbers:
7/4, Monday: No running, but we did go on a groovy little hike as a family.
7/5, Tuesday (Cathance: 7, 1:10:04): Started sluggish, but ended up being a really solid run.
7/6, Wednesday (Mt. Ararat: 4.1, 34:26): Also started sluggishly, but this one was really encouraging. I could've definitely pushed harder and added more repeats. It's still early in the training cycle, so I didn't want to overcook things. More of these to come.
7/7, Thursday (Heath Plus: 4.2, 37:22): Easy recovery jog. Again, also started a little draggy.
7/8, Friday: Off
7/9, Saturday (Brunswick: 18, 2:36:23): Prior to this run, I struggled a bit to determine the right location--I'm not really sure why. After hemming and hawing, I decided to run to the ocean from my house. And, much like my prep for this run, it was never great, but it was never awful. All that being said, this was exactly the run that I needed. The mental training is just important as the physical, and this was a mental test. I was never really into it--before or during--but I'm really happy about that. I got it done. And, in ultrarunning, sometimes that's really all it takes.
7/10, Sunday (Bradbury: 5.8, 1:02:04): An easy, early morning, recovery run in the rain to check the course marking for the Bradbury Scuffle. Legs felt good, and I was probably more tired at the end of the day due to standing all morning helping out during the race. With Stone Cat on the radar, I decided to not race the summer series this year, and this weekend confirmed my choice. With a Sunday race, I wouldn't have run as long on Saturday, and I would've beat myself up on Sunday. Glad I didn't take that route--gotta be smart.
TOTALS: Miles: 39.4 Time: 6:00 Elevation: 1,870
This week really felt like a week of training. And, it should have: it was the third of three "up weeks," and an (almost) 40-mile week, which is only my third of 2016. Plus, when I start a number of runs feeling slow or sluggish, but they end up feeling really good, then it means that my body is starting to adapt--and, hopefully, get fit. It's a feeling that I vaguely remember, and one that I like for sure. Down week on tap, then back to it, and I'm looking forward to more of the process.
This post was a bit delayed due to some work related travel, but it's tardiness is consistent with how I've been feeling about my training of late. Nothing is flowing. It's just a bit off. No idea why, but I need to start getting my act together.
Onto the numbers:
6/20, Monday: Off
6/21, Tuesday: (Longest Day 5k at Libby Hill: 2.4 warm up/2.8 race/3 cool down; 8.3 total) The training plan called for starting speed work this week, so I jumped right in with a 5k. Perhaps not the smartest move, but I survived unscathed with a decent look at where I am right now. And, right now, my cherry picking sucks, and I can barely outkick a 13 year-old. I ended up 6th overall, but I was the 4th old guy. And, yes, I did need to outkick a small child. That being said, it was a fun time with a bunch of Trail Monsters. Plus, the Libby Hill trails were fun. It would've been fun to race on more of the singletrack, but perhaps I'll get to explore more there someday.
Respect your elders...
6/22, Wednesday: Off. Plan was to run today, but a variety of life related factors made it a zero.
6/24, Friday: Off. Thought about running, but decided against junk miles.
6/25, Saturday: (Topsham ATV Trails: 15.2, 2:24:25) While I didn't feel perfect every step of the way this was a great run. Sometimes I just need to be out there alone to put it all together. This was one of those days. And, I wasn't totally alone...thanks, deer flies...
6/26, Sunday: Off...sorta. Again, a run was in the plan, but it didn't happen. However, we did get out for a hike with the whole family in Camden. My hike ended with a run to get the car, since the child was having a major meltdown around possibly pooping her pants. Oh, the joys of parenting...
TOTALS: Miles: 29 Time: 4:24 Elevation: 1,768
6/27, Monday: Off
6/28, Tuesday: (Lakefront Trail: 6.8, 53:29) My work schedule landed me in Chicago, so the Lakefront Trail was my best option. I decided that some early morning tourist running was a good option, so I head north from my hotel towards the city. While it's not my style, the Lakefront Trail is a great asset to a city the size of Chicago, and it is well-used. I can't imagine what it's like on a beautiful Saturday, as it was pretty busy with runners and bikers. Some of the bikers were ripping along, so that was a bit unnerving, but, otherwise, it was a fun, mellow run.
6/29, Wednesday: (Lakefront Trail: 7, 52:03) Second morning in Chicago, and my second workout in the cycle. Four-mile tempo at 6:55 pace. No idea why four miles or why 6:55 pace. It was uncomfortable. That being said, the south end of the Lakefront Trail was much quieter.
6/30, Thursday: Off. Had planned to run, but my travel and work schedule left me exhausted.
7/1, Friday: Off. No excuse.
7/2, Saturday: (Heath: 3.9, 35:26) Combined with the happiness of flying into Portland on Thursday, I was really happy to be back on home turf. I'm very lucky to be able to live in an awesome place. (Read: the Midwest kinda sucks.)
7/3, Sunday: (Cathance: 15, 2:40:29) Unlike last weekend, I was happy to company on this one, especially someone I've been running with for 20+ years. Nate and I solved most of the world's problems as we wandered through the Cathance and out to Head of Tides. We tacked on four trips up and down Mt. Ararat at the end for extra vert and manliness. Solid run.
TOTALS: Miles: 32.8 Time: 5:01 Elevation: 1,270
Three days one week. Four the next. It's just not as consistent as I would like right now. There are some great moments in those numbers and some solid runs, but I need to be a little more buttoned-up. I'm probably nit-picking, but I know I can do better.
Most importantly, I'm officially registered for the Stone Cat 50 Mile in November. Four months to get ready. I'm very much looking forward to it.
