Sunday, August 18, 2019

Aug 12-18

August 12
Am: 6 miles easy w/ XC team; .3 Warmup, .5 worth of strides barefoot

Super sore from the 200s yesterday. Body is just not used to running fast.

Pm: 3.8 on CR 220 in 32:09; crazy DOMS from yesterday

97 minutes total

August 13
Am: 3.69 easy w/ the team. I took it easy and ran with some freshmen today. They did a tempo, but the tempo effort barely cracked 8s, so nice and easy, which is what my body needed today.

Pm: 3.58 easy on CR 210 in 32:17, about 300 ft. of gain

69 minutes total

August 14
Am: 4.67 easy w/ the team. Started off w/ the freshman and caught up with the lead group. Some of the senior boys decided to go swimming in the river. Oh, to be 17 again.

Really feeling the back-to-back-to-back days on asphalt and concrete. I’ll run w/ the team again tomorrow, but after that, I’ll cap it at 2 days a week. I can handle running a decent amount on soft stuff right now, but hard surfaces are still too much for me.

38 minutes

August 15
Am: 6 x quarter-mile hills w/ the XC team. Tried to run w/ the lead guys again. Got dropped like a bad date. Good news is, the Salida XC team looks strong this year! Tight pack of 7 all doing 5:40 pace on a solid incline at 7,000 ft, with the last interval at 5:20 pace. Quick enough to leave me in the dust, that’s for sure. 5.11 miles

Pm: 3.77 miles on CR 250, 35:18, about 600 ft. gain. Hottest run of the year so far, I think.

93 minutes total today

August 16
43 minutes pool running and movements

August 17
Am: Fartlek on CR 220 toward Maysville, 14 x 1 on/off. Rolling hills at 8k-8500 feet. Wanted to average sub-6 on the hard sections and got there, but just barely. 5:54 average. That’s 33 seconds faster per than I was able to do a month ago (plus with 4 extra reps).

6.05 miles in 55 minutes w/ warmup and cooldown. Tossed in a couple of strides at the end.

Pm: 4.3 easy miles in 34:20 on CR 203, avg. elevation 8600, rolling hills.

(90 minutes total)

August 18
Am: 4.2 miles in 44 minutes on Colorado Trail near CR 224. Avg HR 133. Avg elevation 9600. Had my first trail tumble since the big one in February. This one was much more a more gentle fall on singletrack while running 11-minute pace uphill. No harm done. Still trying to get that proprioception back.

Finished with 1.2 mile hike w/ wife & dog

Pm: 4.37 easy in 37 minutes on CR 210. About 350 ft. gain. Second run felt recuperative with the soft dirt road compared to the rolling singletrack.

468 minutes running total plus a pool jog

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