This past week of training was a solid one. I feel great and I am looking forward to running the Spring Desert Ultra 50 miler this weekend in Fruita, CO. (I give a little pre-race update with this video clip) (See below). My week started out with a long 24 mile road run on Monday in the cold and snow and culminated with a great 15 mile trail run on Signal Peak, (My 6th trip up Signal Peak for the week), on Sunday in 60 degree temperatures and me running without a shirt for the first time. I was lucky enough to get out and run with Ryan Burch thrice and Tim Parr twice this week, which helped me to keep the momentum and energy high.
The body held up well as I became more diligent this week with recovery methods; stretching, icing, and rolling. I am trying to establish a more significant recovery routine and this week was a good step in the right direction. This last week was also a very productive one for me in terms of getting through my task lists and putting goals down on paper; I always feel better when I can accomplish many things during a week. So; watch the video below as I detail the Fruita 50 miler a little and then below that, feel free to read about the past week and month of training.
This week was super. Here are the details:
Monday April 5, 2010: AM: 24 miles on the road in 3 hours. Minimal nutrition. Feeling great. SU/PU. I ran from my place around the south town loop and all the way out Gold Basin Road to the Saguache County Line. Good run. Legs a little heavy; but the mind was ‘into it’ for sure and by the end I was clipping off some good mile splits in the low ‘7’s. Solid way to start the week in the snow, rain and wind. Love it.
Tuesday April 6, 2010: AM: 14 miles on Signal Peak with an add-on. Best I have felt in a while. Snappy and positive. Snowing pretty hard with ‘light’ snow during this run. Crazy. Good feeling. In the PM I was outside in a blizzard removing the bridges from the rivers on the Nordic Trails in Crested Butte. Cold and good. My 24th trip up Signal Peak this season. (Since February 2).
Wednesday April 7, 2010: AM: 14 miles with Ryan Burch on Signal Peak again. Solid run. Better feeling even than yesterday. I love running at 5:15 AM (start time with Burch). Climbing is feeling better and better. Strength afterwards. PM: With Timmy Parr. We did a new loop. 2 hours + with some good climbing. Beautiful weather. We ran out and did ‘More Carnage’: our name for the loop, came back down the ridge and hit Signal Peak again. Solid day. Solid Climbing. Good. 14 + miles with Parr. 28 for the day with some good climbing. A little more strength and energy is high.
Thursday April 8, 2010: AM: 15 miles on Signal Peak and an add-on. This was a fast ascent of the peak and some fast running on the way down. Also; rolling on the flat contour trail toward the end of the run. Probably 16 miles; but I don’t know for sure… got rid of the Garmin. A little strength afterwards. In the PM I went up to CB for an AIS stretching session with Bill Smith. I always feel better after getting this work done; thanks Bill!. Bill also got me going on more of a routine I can implement on my own. Feeling good about that.
Friday April 9, 2010: AM: 15 miles with Burch starting at 5:15 am. Did Signal Peak again (#28) and then a larger add-on. Rolling during the add-on. Climbing felt ‘off’ but the flats felt very fast and good. I am bouncing along on the flats. Gotta get better at translating this to the ups. Suggestions from you ‘mountain-goats’ out there? PM: With Annie at Main Street Gym: did my full strength routine and felt good about it. I was not ‘slogging’ through the strength today; feeling like I am making big gains in core strength and leg strength (hips, glutes, etc). Digging it. Then we went out to Hartman Rocks for our first Hartman’s run of the Spring! I did a 9+ mile loop with 3×6 min and 2×3 min hard thrown-in ‘fartlek style’. Felt good and springy. The last 6 ‘minute-r’ I stopped at 3 minutes (blew up) and instead made it 2×3 min. Nice to be at Hartman Rocks again in the beautiful sunshine. Total of 24 + miles today with hard running. Solid strength today too. 105 miles for the week.
Saturday April 10, 2010: AM: Long run with Burch. We drove out and parked on Gold Basin Road. Ran up and down on Gold Basin Road for our first 12 miles. Burch then peeled off and I carried on at Hartman Rocks. Ran up Bambi’s Trail and then out on most of the back of the Sage Burner course and came down to the base area and ran the road in. 4 hours 10 minutes running time for about 30 miles. Most of the run felt sluggish and slow. So nice to be out in the high desert though.. so nice. The last 5 miles coming back to town and our house on the roads felt fantastic: I was in a rhythm and clicking off 7:00 minute miles. Feeling very positive about this long run. In the PM: out for a good 60 minute shake-out on Contour Trail… flat terrain. I actually did feel very good on this slow run. 5 hours + of running today and I am feeling positive about it. About 37 miles total.
Sunday April 11, 2010: In the afternoon I went out and ran Signal Peak and an add-on again. (#29 up Signal). (6th trip up Signal this week). 2 hours 10 minutes. Was able to run without my shirt for the first time all year; great, although I am still pretty pasty-white. I’ll get there. Beautiful day out on the trails. Did an add-on that felt amazing and was rolling through the last 40 minutes very quickly and springy. Onward….
Ryan Burch and I heading out on the Saturday long run
Week in Review: 21 hours 45 minutes of running. 156 miles. Solid strength training. Good ‘interval’ session. Good long run. 6 trips up Signal Peak meaning pretty good ‘Vertical Volume’ too. Fitness is happening. The body is coming around at just the right time leading up to the Spring Desert Ultra 50 miler. This was (most likely) the best week of running training I have had in 1.5 years and it was one of my highest mileage weeks I have ever had. (Top 5 all time for me). Body is holding up very well. Looking forward to Fruita. Pitter Patter.
Month in Review: I was traveling for much of the winter, including a month straight from February 15 – March 15. So; my winter volume was mostly in the 60’s and 70’s per week. When I was gone for that entire month, I was at sea level and had the opportunity to run fast on a daily basis; I think this greatly helped my leg strength. Anyway; my real training build-up did not start until that Monday, March 15, 2010. Since then and until this Sunday, April 11, 2010: (28 days): 73 hours of running. 506 miles. Good strength. Good long runs. Consistent hard runs. Good vertical climbing volume. Solid. A bit of cross-training in there too. This is exactly how I needed to start off the spring-time training. I needed to ‘set-the-tone’ and I have.