Training 4/6-4/19

April 6
3 miles easy w/ Tanner on CR 210

April 7
3 x (5 x 200) on CR 140 @ goal mile pace, one-minute rest in between. Range of 35-39 on the 200s. Average was right at 37. 4.94 miles total.

April 8
Am: Saddle Ridge loop counterclockwise in 39 minutes; 5 miles.

Pm: 2.67 with Tanner on CR 250

April 9
7.58 miles steady in 61 minutes on CR 220 and 221. About 1000 ft. elevation gain.

April 10
3.44 easy w/ Tanner on CR 210

April 11
4 x 15-second max hill sprints; 35 minutes aerobic around Shavano’s horse.
4.3 miles total

April 12
9.77 miles steady in 79:22 from Mears Junction to Marshall Pass. About 1500 elevation gain.

April 13
3.32 miles w/ Tanner on CR 210

April 14
Am: Failed 400s workout; tired and felt a slight strain in the quad. Did the first 5 averaging 80 on 60 seconds rest and then called it quits. 4.1 miles total.
Pm: Saddle Ridge Loop; 5 miles in 38:30. Windy AF.

April 15
3 miles easy on CR 250 w/ Tanner

April 16
5.5 miles on CR 220 in 42:30 w/ 6 30-second surges. Very windy again.

Skipped the afternoon run. Not much sleep. Nagging quad niggle. No races the next 4.5 months. When in doubt, do less.

April 17
3.45 miles easy w/ Tanner on CR 250

April 18
No track available in Salida, so I’m improvising with speed workouts on the roads. Today decided to do 5 x 1 minute at goal mile pace (sub 5) w/ two minutes rest. Did this on the downhill road section of CR 250. Intermittently strong headwind, so barely managed to hit the splits, and the last one hurt like hell. Started off w/ plyos, a 3-minute tempo interval, and strides. Finished with a 4-mile cooldown on 250 (21 up, 15:30 down). 6.9 total.

April 19
7.9 miles on CR 220 in 60:06. Felt strong. 33:30 out and 26:36 back.

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I think I’m going to abandon doubles for the time being. My body prefers two 40-minute runs compared to one 80-minute run, but between work, baby, and life, just not enough time in the day to get out twice right now.