Training Week 8/8

Training for the week 8/8 through 8/14 was, again, where I wanted it. I was able to get in some solid runs while also starting to scale back for TransRockies.

All quality was stacked in the middle of the week with three straight days of 10 or more miles. Capping it off was a final Thursday trail run on the River Trail with Jay, my TransRockies Teammate. Adding a little fun to our last romp by the Merrimack River was how upon completion we recorded our first TransRockies audio blog, something we will do after each stage in Colorado, so stay tuned here and over at the audio blog for updates.

Audio blog: jnewt’s posterous
First post: TransRockies First Pre-Race Report

In hopes to best heal minor niggles and wiggles, I took the weekend off from anything long. So the official rest phase started on Thursday.

The week…

Mon: 5 miles easy – slow start, tempo finish
Tues: 9.5 miles social + TEMPO
Wed: 11 miles solid with some tempo pacing in 1:20:10
Thurs: 4 mile easy run
Thurs: 9.5 mile TRAIL run in ~1:24
Fri: 3.5 mile easy run, otherwise rest day
Sat: 3.5 mile easy run, otherwise rest day
Sun: 4.5 mile social TRAIL run

Total mileage: 51 miles

Quality workouts…

9.5 miles social + TEMPO WORK in 1:16:
o WU – 45 min easy social jog
o 2 x 1+ mile: 6:32, 6:59
o 2 x ~.3 miles: 2:12, 2:13
o CD – 7 min
*Purposely kept pace to TEMPO rather than proper SPEED due to left hammy/sciatic issues.

11 miles in 1:20:10
*Quality run because in middle of back-to-back-to-back 10+ mile days. Honest pace.

9.5 miles on trails w/Jay.
*Quality run because w/Jay & Tim, middle-distanced on trails, and with humidity.

Next week…

This upcoming week will be about resting up for TransRockies, which will start on Sunday. Jay and I, along with our wives, fly out this Friday to Denver. We stay a day in the city, where we will hit up some brewpubs and go to the Colorado Rockies ballgame, and then the next day it’s over to Buena Vista for race registration, and the next day our climbing party starts! Haven’t been this excited for an event probably since as far back as Ironman… or Long Course World Championships (and here) in the Netherlands!


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