monday - strand bike ride (22 miles 1:12) in the am, moderate effort around coronado and down the strand. felt good to be out and riding.
north fortuna run (5.5 miles 0:57) from mast parking lot up to north fortuna summit. calves were really tight on the long climbs on the way out. i definitely notice a decline in my turn over and pace on the descents. a fun run with victor.
tuesday - trail run (3.6 miles 0:36) exploring the trails behind intuit. fun little excursion.
wednesday - trail run (6.1 miles 0:56) more explorations behind intuit, the climbs felt a bit sluggish, including calf tightness.
thursday - modified black mountain camino del sur loop run (8.1 miles 0:59). 5th fastest time, and fastest pace (slightly longer than the usual loop due to some trails at the end). felt very strong throughout the run, enjoyed the climbs (all moderate grades). again i found myself lacking turn-over and pace on the descents.
mission trails run (3.1 miles 0:28) easy shake out run at mission trails with randy. started at kumeyaay parking area, ran towards equestrian center under 52, turned back to road and towards the dam then back to the parking lot. legs were definitely a little sluggish after this mornings effort. still really enjoying being out and trying to get in some faster efforts
friday - b2b trail head run (4.6 miles 0:48) with lacy. my lungs and legs aren't liking the return to elevation. i was breathing hard and struggling on the climbs. felt good to be out for a fun jaunt in the not so cold snow.
saturday - VRB group run (11.5 miles 2:20). another venture on many of the same trails as yesterday with some fun additions. again my legs and lungs do protest the altitude. feeling a little sluggish on the climbs in addition to the effects of altitude and cold weather. a fun run with a good group of people, it's good to be back on the group runs after missing a number of them
sunday - slick rock run (10.1 miles 2:11) fun little jaunt in moab. my legs were definitely feeling the weeks efforts and welcomed a leisurely (read a good amount of walking and enjoying the views:) jaunt in somewhat warmer weather.
retrospective: i definitely notice a decline in my turn over and pace on the descents, perhaps it's time to start throwing in some higher effort 1/2 mile and mile repeats. my first big week in some time, lets see if i can keep the trend going. I'm going for consistency in 2014, and feel as though i might want to have some faster efforts.
summary:
run time: 9:18
total time: 10:30
distance: 74.82 miles
TSS: 621
climbing: 5,391'
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