Training for the week 6/18 to 6/24 was awesome. Mid-week base miles, long run of 5:45 in the mountains with ~6000 feet of ascent on the weekend, and my 4th ever win in a 5K, all of which made for a quality week with lots of good miles for the Canadian Death Race.
Mon: 5 miles, easy – road
Tues: 5.65 miles, social – road
Tues II: 8.5 miles, tempo – road
Wed: 11.5 miles – trails
Thurs: 8 miles, easy – road
Fri: 4 miles, easy – road
Sat: 18 miles in 5:45 w/~6000 feet ascent. Gunstock Mountain to (almost) Mt. Major plus another go up Gunstock – mountain
Sun: 6 miles, Rosanne’s Rush For Research 5K, WIN in 18:09 – trail
Total miles: 66 miles
Tuesday: 8.5 mile tempo run on bike path near work. Went out aggressive and worked into race pace. Solid run in just over 50 minutes.
Wednesday: 11.5 mile trail run, two loops in Ward Reservation.
Saturday: 18 miles, ~6000 feet of ascent, in 5:45 from Gunstock to Mt. Major. Added another go up Gunstock to call it a day. Hot. Ran out of water. Shoes failed. Not great confidence for the slow pace I was moving at, but good time on feet.
Sunday: Rosanne’s Rush For Research 5K, 18:09, WIN, took the lead at the start and led the rest of the way. Felt strong and light on my feet. Trails on course helped with that. Splits: Mile 1: 5:37, Mile 2: 5:53, End (1.1 mi.): 6:38 (purposely slowed down for final quarter mile to honor my buddy)
Goal for the coming week will be to stretch and recover in the early part of the week, put in some solid mid-distance base miles in the middle part of the week, and go long on the weekend. Much like last week.