Training for the week 7/16 to 7/22 was, like the week before, exactly where I wanted it. Coming off a six hour run, my last before the Canadian Death Race, at the tail end of the week prior, this week, now three weeks out from the race, was about starting to scale back on high mileage long runs but yet still keep the mid-week mileage so that, in reality although the week will have a tapered total mileage, the real taper wouldn’t start after mid-week. And that’s exactly what I did. A great week all around, though I was feeling a bit beat up — or maybe it was run down.
Mon: 3.5 miles, easy – road
Tues: 8 miles, semi-tempo – road
Tues II: 7 miles, semi-tempo in 96F mid-day high heat and humidity – road
Wed: 11.5 miles – trails
Thurs: 8 miles, sluggish to start, honest rest of the way – road
Fri: 4 miles, easy – road
Sat: 12.5 miles in 2 hours @ Bradley Palmer w/Henry – trails
Sun: 10 miles in 1:45 @ River Trail w/Bob Luss. – trails
Total miles: 62 miles
Tuesday: Double tempo runs, the first in the morning of 8 miles, the second 7 at noon on bike path near work. Noon run was 96F with high humidity. Both runs solid.
Wednesday: 11.5 mile trail run, two loops in Ward Reservation.
Saturday: 12.5 miles in 2 hours @ Bradley Palmer w/Henry.
Goal for the coming week — which is two weeks out from the Death Race — will be to continue on with taper, get comfortable in my new hydration pack, stretch the chronic tender spots so that they stay good, and get back some zing in the legs.