Here are the last two weeks of running lined up together:
MARCH 15- MARCH 21
M- AM 72 min, 10 miles
T- AM 63 min, 9 miles
W- AM 91 min, 14 miles @ 6:30 pace
PM 41 min, 6 miles
T- 140 min, 18 miles
F- AM 43 min, 6 miles
PM 43 min, 6 miles
S- 115 min, 15 miles
S- 75 min, 11 miles
TOTAL: 95 miles, 11 hrs 23 min, 7:11 min/mile
MARCH 22- MARCH 28
M- AM 66 min, 10 miles
PM 42 min, 6 miles
T- WORKOUT, AM 8 miles @ 6:40, 8 miles @ 6:30
PM 8 miles @ 6:40, 8 miles @ 6:30
Actual: AM 8 miles (50:38), 8 miles (49:37)
+ 2 mile warmup and 2 mile cooldown (28:12)
PM 8 miles (50:28), 8 miles (50:01)
+ 2 mile warmup and 2 mile cooldown (29:36)
Total speed workout miles: 32
Avg min/mile during workout: 6:16.75
Total miles run: 40
Avg min/mile total: 6:28.09
W- AM 46 min, 6 miles
PM 44 min, 6 miles
T- AM 89 min, 12 miles
PM 42 min, 6 miles
F- AM 96 min, 14 miles
PM 42 min, 6 miles
S- CRUD, 168 min, 17 miles
C2 Yoga, 75 min
PM 40 min, 6 miles
S- AM 139 min, 16 miles
PM 48 min, 6 miles
TOTAL: 151, 18 hrs 42 min, 7:25 min/mile
So, I've been off of the blog for a brief stint. Mostly, I had nothing to write about. The week after Salida was a bit boring with mainly recovery miles. This week was quite a bit different. Originally, I had intended for the weeks to be somewhat similar mileage-wise (somewhere around 130). But two days after Salida I felt some muscle soreness that told me I might want to back off a little before proceeding to the serious training. So, after a full week of recovery I was ready to start my last week of high mileage before American River.
This week was not only going to be high mileage, but also quite experimental. I had been given advice from several people on how to train for this race. Some said long tempos would do the trick. Others said high, consistent mileage is the key. I also heard a few people tell me that quality is the biggest factor. What I ended up with was a mixture of all three.
On Monday I decided to get in a solid 16 with my roommate to start off the week well. There isn't too much to add to that, other than I felt great from the lower mileage week.
Tuesday was a mixture of craziness. It was my day off of work and I had chosen to do my big workout for that reason. Seeing that it was warm and sunny outside, I changed my plans a bit to avoid driving to the start of my workout and ended up running 2 miles to warm up.
Once I got to mile marker 31.5 on the Sante Fe Trail, I took off my jacket and knotted it into the handhold on my water bottle, setting it next to the marker. I had originally wanted to do
the first of four 8-mile repeats at 6:40 min/mile. The first mile was on pace, but felt way too comfortable. I began to lengthen my stride and without much more effort found myself hitting the 2 mile mark at 12:50. Even though this was much too fast, I still felt great and decided to keep up the effort for the rest of the way, hitting 8 miles in 50:38. At this point I caught my breath and took a gel and a swig of water. The next round was a bit faster (49:37) and by the end I was desperate for a drink of water. Reaching down to my jacket for my water bottle, I noticed it was no longer there. Someone had actually taken the time to unknot my jacket from the water bottle, and just steal the water bottle. Cost of jacket: ~ $100. Cost of water bottle: ~ $22. This will rack my brain for weeks, months, maybe even years. So, after the second 8-mile jaunt I ran home 2 miles, empty handed, and took an ice bath and a nap to prepare myself
for the next workout.
Running back out to the start, I met my friend Harsha at the mile marker. He was going to run one of the 8 mile time trials with me and it felt great to have some company. So we set out at a comfortable pace. However, by the second mile the pace had increased significantly and Harsha's left hamstring was starting to bunch up. I learned shortly after this that he had already run for 2.5 hours that day. He told me to go on, and I made my way to the 4 mile turnaround point. Coming back, I saw Harsha again and he joined me for the last 3 miles or so to the finish. On the way we met Larry on his bike, and he paced me the entire way back to a time of 50:28. Setting out north for the last 8 mile split, it began to rain and I tried to stay as close to Larry as I could to avoid the cold rain. At this point I could feel my body start to become indifferent to the discomfort I was feeling. I felt the same at 7 minute pace as I did at 6. As I noticed this, I began to push harder and harder.
By the time we made it to the 4 mile mark, the rain had increased and it was getting windier by the second. Harsha met us there and I took a quick sip of gatorade before heading back alone. As I entered the final mile the rain turned into ice pellets and I hammered a 6 flat mile to get to my rain jacket as soon as possible. I crossed the line in 50:01. After quickly putting on my jacket and retrieving my water bottle (this one didn't get stolen) I ran home very awkwardly, being pelted by freezing raindrops the entire time. Being in my apartment for only about 10 minutes, I heard my neighbor exclaim, "HOLY SH*T!!!". I ran outside, and to my amazement saw a winter wonderland. About 2 inches of snow had fallen in that short amount of time. All I could do was laugh. What an interesting day....
The rest of the week went by very well. I had a few longish runs on my own and one with CRUD in another blustery, frigid outing. And to cap off the week, I finished a 16 miler with a new friend named Peter Maksimow. He is new to the Inov-8 team, and will definitely be a threat this year at Mt. Washington. Check out his profile here.
Altogether, I think this week went very well. I managed to rack up a personal record for the amount of miles run, as well as getting in a very solid workout in preparation for American River. The key points for success were: I had 4 runs that were 1:29:00 or higher, a 40 mile workout, ran 151 miles and scheduled in 7 recovery runs. If I can manage to recover well this week I believe I will be a very dangerous competitor in this race.