A recap weekly/biweekly/monthly or however I decided to do it. A week is determined in my plan as Monday thru Sunday. 1 month is from 1st to last day.
After a pretty miserable ultra leadup and training cycle in the spring, I finished the Finger Lakes 50 mile. This training cycle kicks off week 1 with coach Chris Vargo in leadup to Oil Creek 100 mile on October 11.
August 4 – August 10 (7 days)
Goal Mileage Week: 22-35 miles (0/3/6/5/0/8/5)
Weekly Running Goal: Begin the buildup back up to run a 100 mile!
SCHEDULED: REST DAY
RECAP: Normal Monday rest day.
TITLE: Hill Repeats PLACE: Linear Park TYPE OF RUN: Hill Repeats
DIST/TIME/PACE: 5.1/49:25 ELEVATION: +180 / -174 RTR/TE: 7/4.1
RECAP: nothing special, just getting some short easy miles in.
Weight: 165, Rate This Run: 7, Training effect: 4.1, Recovery Time: 38,
SCHEDULED: 6 miles
TITLE: RSG Course Reroute PLACE: Dryer Rd Park TYPE OF RUN: Hard Trail
DIST/TIME/PACE: 4.5/54:38 ELEVATION: +673 / -696 RTR/TE: 8/3.3
RECAP: Met up with Eric to reroute the RSG course. We added Pinball which adds a ton more turns and fun downhill right after comign up Owls Maze. Figure we lost about 3/4-1mi between Chutes/Owls/Pinball with the turns via GPS. I will go back out with the cadence sensor as I believe this is right near 5.25-5.5mi.
Weight: 163.9, Rate This Run: 8, Training effect: 3.3, Recovery Time: 24,
SCHEDULED: 5 mile
TITLE: Medved Mess the Dress Run PLACE:BCP TYPE OF RUN: Easy + Strides
DIST/TIME/PACE: 6/58:19 (53:47 8:58mp) ELEVATION: +256 / -249 RTR/TE:8/4.5
RECAP: Flat and faster group run at BCP. Welden and Eric led us around, at 2 mi I split off to do my prescribed training then rejoined the group. IT was a nice night for a nice run and only got bit a couple times, and hit some thick deep mud for a small section.
2mi WU: 19:28 9:43
5×20 sec repeats: 5:50/5:41/7:43/5:14/6:14
2mi CD: 21:52 10:55
1.38 extra 9:17
Weight: 163, Rate This Run: 8, Training effect: 4.5, Recovery Time: 48,
RECAP: Day off!
SCHEDULED: 8-10 mile
TITLE: 4x Coyote 4×4 PLACE: South Ellison TYPE OF RUN: Trail Run
DIST/TIME/PACE: 8.8/1:42 ELEVATION: +1,834 / -1,847 RTR/TE: 9/4
RECAP:  – A good morning for a trail run with friends. Joined this morning for a tour of the 4×4 loop wiht Jamie and Tim, Jeff and Michelle also came and ran together. It was good running with them as its been quite a while. We ran the first couple together before Jamie took off at blistering speeds. It was a fun morning and the first time I got 4 loops in…!
Weight: 165, Rate This Run: 9, Training effect: 4., Recovery Time: 72,
SCHEDULED: 5-6 mile
RECAP: Late night out with friends, waking up late then spent the day at the amusement park for my daughters 10th birthday. Got home around 8 and was way past tired to do any running.
WTD Mileage/HRS/EL: 24.41/ 4:24 / +2903/-2932
MTD Mileage/HRS/EL: 51.06 /10:59/ +6476/-6480
YTD Mileage/HRS/EL: 1079.72/ 208:58 / +113550/-112466
LTD Mileage: 5602.24 (from 2/20/2011)
TRAINING: 24.41 (100%) RACING: 0mi (0%)
Start/End Weight: 162 / 165
Start/End CTL: 110/108
Just getting some low key low mileage runs in that were pretty good.
A little tired this week, but not from running. Life and diet have made me a little tired, just trying to keep up.
One foot in front of the other.
Devils Path! Once that is out of the way /I have back to back weeks of Dam Good and Monster Marathon.