Training Week 5/21

Training for the week 5/21 to 5/27 was, again, right where I wanted.

Early in the week I was able to get in a Treadmill Incline Run and a mid-distanced tempo run, and then I was able to rest up for a weekend 50 mile ultra-marathon at Pineland Farms. It went well enough for me to run 8:20:36 over unrelenting rolling terrain through grassy farm land and dense, dark forests. Running 8:20:36 was good for 25th place of 200 registrants and 7th AG M40-49.

Although I know I can go under 8 hours on a 50 mile race, I still nailed a PR for the distance by 55 minutes. What can I tell you? It was a soft PR. But I’m psyched about it! I was in rough shape toward the end, but either way, I was still in control, still running, and now one step closer in mind and body towards the Canadian Death Race!

Week 5/21

Mon: 4.5 miles, easy – road
Tues: 5.65 miles, social – road
Tues II: 4 mile Treadmill Incline Run, including 35 min @ 14-15% – treadmill
Wed: 9 miles, easy-start, tempo-finish – road
Thurs: 6.5 miles, easy – trails
Fri: 4.5 miles, easy – road
Sat: 3 miles, easy – road
Sun: Pineland Farms 50 miler: 8:20:36, 25th place, 7th AG (51 miles on the day) – trail

Total miles: 89 miles

Quality Workouts

Tuesday: 4 mile Treadmill Incline Run in 40 minutes:
o WU – 5 min ramp from 2 incline to 8%
o 26 min @ 12% grade as follows: 2 min @ 11:16 pace (5.3 mph) + 2 min @ 10:09 pace (5.9 mph)
o 10 min @ 12% grade @ 10:09 pace (5.9 mph)

Sunday: Pineland Farms 50
*3.5 mile loop followed by 3 loops of 25K (15.5 miles)
o 3.5 miles: 29:09
o 25K Loop 1: 2:23:35
o 25K Loop 2: 2:29:38
o 25L Loop 3: 2:58:13
**Lap three got ugly, but I stayed in control and was still running.

Next Week

Goal for the coming week will be to recover from Pineland Farms 50 Miler. Period. This weekend is a rest weekend, so I’ll pick up again next week. In the meantime, I have some nags and pulls from Pineland Farms that I hope to get rid of this week.

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