Sunday morning, while eating breakfast, I started doing a bit of math in my head. After adding up the weekly miles – 93 at the time – I decided that I needed to finish the week with over 100 miles. Not sure if this was the best idea I’ve ever had, but I opted to head out for an 8 miler in the afternoon, which gave me 101 miles for the week of training. The triple-digit week was not by design. In fact, this week was supposed to be my last week of ‘off time’ from any ‘real’ training. Not sure what to make of it, but as I now launch into a more structured training schedule, I’m psyched to have another 100-mile week under my belt. Check out the details from the week that was:
Monday – 11/26/12
AM: Solid morning. Headed out County Road #10 and Lost Canyon Road for a 2 hour run. 14 miles total. Was feeling relatively good physically. The brain was focused and fairly sharp this morning too. Cold morning – running from 5:00am to 7:00am. SU. 2 hours running. 14 miles running.
PM: Snuck out for a short run during the work day. Jogged for 45+ minutes and covered about 5 miles. Beautiful day. So glad I got out on the Contour Trail. Amazing what a mid-afternoon run will do for mental clarity, focus, and positivity. 45 minutes running. 5 miles running. Beautiful day.
Tuesday – 11/27/12
AM: Gold Basin Road – 12 miles. Woke up feeling sluggish and had to ease my way into this run. Body felt great during the second half of this 1.5 hour outing. Ran out-and-back on Gold Basin Road. Crisp morning. 1.5 hours running. 12 miles running. SU.
PM: Spin Bike Class – Escalante Fitness Center. This lunch hour class is fantastic. I can ‘spin’ all day long in lower gears, but once I am forced to actually pump out some wattage – that is when my legs get cooked. About 50 minutes total time on the bike. Sweat a ton. Great workout. 1 hour training. Spin Bike Class.
Wednesday – 11/28/12
AM: Out for a short-and-easy 1 hour run. Feeling tired and drained this morning. Made it out for a 1 hour run out-and-back on County Road #10. After this, I largely felt disjointed all day long – just not in a good groove. 1 hour running. 7 miles running. SU.
Thursday – 11/29/12
PM: After work, in the later PM – went out for a solid Signal Peak run from my office. Ran out cemetery trail to Tomichi Village and up the road from there to the top of Signal Peak. This was my 82nd Signal Peak Summit YTD. Beautiful sunset. Ran most of the run in the dark, with a fading headlamp. 1.75 hours running. 10 miles running. SU. Night time (after work) running is not my favorite – but this run was much needed.
Friday – 11/30/12
AM: Up and out in the morning. Ran from 5:00am to 7:00am out-and-back on County Road #10 and Lost Canyon Road. Beautiful morning. Body was feeling pretty good today too. Came back substantially faster than I went out. I am loving this particular run – gradual climb on the way out, and the opposite on the way home. Also, I think out-and-back runs are my favorite type – just something about ’em. 2 hours running. 14 miles running. SU.
Saturday – 12/1/12
AM: Headed out on a run with friend Chris Dickey. Great run from 5:15am to 7:15am. Ran through town to the University Track, and then up to Signal Peak. This was my 83rd Signal Peak Summit YTD. Always love running with Chris – we end up talking about running, the local community, newspapers, media, family, etc. Great outing. Running-wise though, I was not feeling any pep. 2 hours running. 12 miles running. SU.
PM: Spent the whole day raking leaves! Awesome. Then at 4:30pm, I headed out for a short run while pushing Jordan in the stroller. Great run on the Van Tuyl Loop. Beautiful late afternoon. I felt pretty amazing – peppy, snappy, quick, strong. Not really sure why? 30+ minutes running. 4+ miles running.
Sunday – 12/2/12
AM: Awesome run. Out early for a 16-mile out-and-back run on Gold Basin Road. Felt okay on the way out – consistent energy, okay legs. For most of the return though, my running felt almost effortless. There is quite a bit of downhill on the way back, but it is the best I’ve felt in a long time. 2 hours running. 16 miles running. SU.
PM: Another really good day at home. Went out at 4:00pm for a 1 hour run while pushing Jordan in the stroller again. I really like getting to run with Jordan! Fun stuff. Ran out-and-back on the Frontage Road – pushing the stroller. Running fairly slow (or so the GPS says) but my body felt great. 1 hour running. 8 miles running.
Week totals –
15 hours training. 14 hours running. 101 miles running. Higher Volume Week!
My body feels the healthiest that it’s felt in several months. The left foot pain, although still present, has dissipated, and the right knee stiffness is getting better. (More mobility work finally!) At the present, I’ve started my first ‘training month’ in preparation for the 2013 Ultra season. What does this mean you ask? Mostly, this is just a slight mental shift from ‘jogging when I want to’ – to instead – ‘more structured running’. My volume will actually dip back down into the ’60-miles-per-week-range’ over the next couple of weeks, but my intensity will go up, as will my core-strength work and AIS stretching routine. I’m looking forward to running faster, but mostly – I’m stoked to begin the training process for 2013. Here’s to a good build-up. Thanks for reading. Live well. Train well. DC