Monday: black mtn carmel mtn loop. speed work. legs felt fresh for the first time in a very long time. i wsa able to cruise effortlessly up the climbs and through the run, very fun. the effort caught up with me between 4 and 5 miles and it became a concerted effort to maintain the effort. a lot of fun to run "fast"
Tuesday: pre-rehab run. legs are a little tired this morning from yesterday's effort. some slight lethargy.
post rehab run. legs are feeling the earlier run and rehab work. a little tired though still able to maintain steady state forward motion. i can feel a bit sluggish from last weeks near complete lack of effort.
Wednesday: kov loop: 1st longer effort since black hills run and right foot issues. started out a little behind schedule so pressed the first 7 miles to meet mike at mission trails. then a comofrotable effort for the next 4 miles, at which point the course turned slightly downhill and the pace picked up for the final 3 - 4 miles. can definitely feel the weeks earlier effort and some fatigue from doing squats yesterday. trying to stay with the "fast" theme for the week
Thursday: DAY OFF - legs too tired and there were too many excuses i found to not run.
Friday: black mtn camino del sur loop: easy effort, ball of right foot is a little tender from wednesday's outing. ran in glycerin 9s today, felt very soft and cushy, though quite odd with the big bulky heel. based on the current state of my foot, if i wish to continue running, i'm going to need to incorporate these shoes in more of the longer stuff until the foot is completely recovered. the run was a bit lethargic overall, still trying to shake off the sloth accumulated from the 5 days off. though my legs were heavy today, they continued to turn over without any additional complaints.
Wanderings from the shop: easy run from the shop. legs a little sluggish, mainly running with Kariem and catching up.
Saturday: Swallow weld loop. started out a bit heavy in the legs and lungs. had some gi issues, for 2 of the miles, other than that things went pretty well. had some issues on a couple of the descents which forced slow descents.
Sunday: Lake jennings loop: another attempt at a faster effort. legs still don't have the speed i'm hoping to get, guess it doesn't happen overnight. one thing for sure, i'm feeling a bit lethargic and beat up. i seem to be ok plugging away, but just can't seem to get too much speed. i'm going to have to focus on eating and sleeping better, i want to have a decent showing at the 50 next weekend, though it's not mandatory, and i'll be content to plug away slowly if that's the way the day falls out.
Retrospective: trying to run fast several times a week is challenging. my legs are quite heavy i think from a combination of last weeks complete lack of activity and this weeks trail by fire approach. i'm somewhat pleased with the fact that today's run felt pretty sluggish and like it would be much longer then it turned out to be, and pretty comparable to wednesday's effort, with the pace more consistent throughout. now it's time to figure out a game plan for next weeks trip to leadville for the Silver Rush 50 will i try to pile on some good miles before i get out there or will i sit back on the mileage a little bit and try to run fast? 1 thing for sure, it's highly unlikely to be fast as it will never drop below 9,800' and as i've heard coming from sea level to that elevation is a recipe for failure.
Summary:
Total Time: 12:06
Run Time: 10:21
Other: 1:45
Distance: 70.3
TSS: 645
Climbing: 6,680'
1 comment:
Very cool - Keep it up!
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