Sunday, May 19, 2013
One year ago this week + weak week in review.
100 miles run
2 hours biking
21900ft of climbing.
Tuesday- 21 mile day with a 12 mile run, 2200ft of vertical averaging 7:45 pace and HR 140. Very solid.
Wednesday- 30 mile run with 6500ft of vertical on Walker Ranch. Averaged ~1:16 per lap.
Friday- 18 miles running. Super solid day that had Vo2 max efforts on the bike and finished with a baby jogger run with 1300ft of climbing. And I added 20 pounds to the already 100+ pounds.
Sunday- 10 miles with 10 X 1:00 hard/ 1:00 easy. 7:30 average pace/ HR 140.
This is the identical run that George Zack and Bob Sweeney and I ran on Thursday.
One of the better run weeks I had last year. Everything clicked and the quality days were very good quality.
I'm posting this partly for people to see what I did to prepare for Mt Evans and Leadman, partly because my fragile and giant ego needs a pat on the back and part motivation for myself. Although seeing weeks like this are almost deflating.
This past week.
I had set a goal of 30 miles of jogging, and I got it by Thursday so in order to hit my goal I've rested since Thursday. How's that for doing the minimum? It turned out however that taking 3 days off from jogging was actually the smart thing to do after I got obliterated on a hard workout with George Zack and Bob. We did 10 miles in 1:26 with ~1800ft of climbing that included 10 X 1:00 hard/ 1:00 easy up a 2.5 mile climb to 9200ft altitude. I averaged 8:55 pace with an average HR of 165/ max HR 184. Got severely dropped on every interval and threw up 3 separate times. For reference, I did this identical session last year (see previous paragraph), nearly this same week, and ran it in 1:15/ 7:30 pace with an average HR of 140. And I've also run this same route in 1:06/ 6:36 pace with an average HR of 155. Ugh.
On Friday I was wasted. Saturday I was really wasted due to my 48 hour lag in fatigue. And today I'm just lazy. The workout was difficult enough that 3 days off is fine and good at this point.
It feels awesome to get back on a bit of jogging. I'll be happy to hit 30 miles again next week.