Monday - coronado shake out (2 miles 0:18). easy shake out run prior to swimming. a nice break from climbing and good opportunity to shake out my legs a little bit.
swim (500m 0:30). easy swim from tidelands park in coronado. good to be in the water
Tuesday - torrey pines hills (6.8 miles 1:17). some hill repeats with victor, brandon, mindy, stacia and deborah. roughly a 1 mile climb up torrey pines followed by core work and burpees. descend and re-ascend torrey pines, repeat core work and burpees before getting off onto some trails descending almost to the beach and climbing back up with some good hard efforts before the final descent down to the beach. a fun little descent winding through hard pack dirt overlooking the pacific. and a nice little final push along the beach back to the cars.
Wednesday - day off to eat and be merry
Thursday - penasquitos out and back (8.5 miles 1:14). took a little effort to drag myself out for this one. fun little run with victoria. felt like a pretty good effort on the way out and slightly easier on the return. had some little warnings of tightness in my right achilles and numbess in the same foot. reminding me it's time to get back into the stretches and achilles rehab. the trip back felt a little easier and was slightly slower, but all in all a good effort and fun outing.
liberty station tempo effort (10.75 miles 1:32). definitely feeling this mornings run on my legs for this one. fortunately there was a reprieve at the turn around, some core work and stairs. a fun little group effort. they tend to push pretty well on the out portion, then sit back a bit on the return. i was more interested in getting back and eating, so pressed the effort as much as anyone was interested in following on the return, still stopping at the water stops. the final mile was a solid push finally able to drop tyler within the last 1/2 to 1/4 mile. he hung on pretty strong for much of the way back. it took all i had left in me, both strength and desire to suffer. a nice little cap on the weeks hard efforts. time to rest up a bit and hope i have some good mileage left in my legs for the weekend.
Friday - shake out run (4.59 miles 0:43). very difficult to drag myself out of bed for this one. a fun little jaunt with mike kelley. legs very heavy after yesterdays effort. this pace as plenty fast and plenty long. good company and feeling better at the finish than when we started. all in all a great way to say good by to san diego.
Saturday - bv trails out and back (11.3 miles 2:20). this week seems to have fully caught up to me. legs are absolutely worthless today, and to add a little salt, the stomach turned on me too. since i was accompanying Jamie and her friend, i decided to press a bit further than i would have on my own. i ultimately opted to cut it short and turned around before they were ready. a painful reminder that there are good days and bad days, and the balance can only be off briefly before it is righted. still great to be out with good people enjoying dirt and sunshine.
Sunday - Day off - still feeling a little off and tired, i'm going to take another day and rest a bit.
Retrospective: a solid week with 2 hard efforts (tuesday and thursday). 2 fun days to remind me of the discomfort i am able to subject myself to, and a fun little attempt at finding some of the speed which is buried underneath the desire to endure that discomfort. a couple of good days on monday and friday with the best of company. saturday served as a solid reminder that one cannot continue to reach into the well and pull out solid performances: there will be days needed to recover and allow the benefits of hard efforts to be reaped.
Summary:
Total Time: 7:16
Running Time: 7:16
Distance: 44 miles
TSS: 518
Climbing: 2,771'
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