Monday Nov 20, REST
Usual scheduled rest day, did some walking around, standing desk working, light stretching, and tons of foam rolling/R8 abusing.. you know, the usual crap
Tues Nov 21, 10.3 Miles, 312′ 1h15m
Very controlled effort at the rez, keeping things consistent/autopilot-ish. Threw in 4x30s fast with 2min recovery in the last 3 miles, for a little extra stimulus.
Wed Nov 22, 11.3 Miles, 476′ 1h26m
Plan was for 4 miles easy, 12x1min fast, 1 min easy, and 4 miles back, so I decided to start the run from my front door and head towards the reservoir to hit the intervals on the cushy gravel before heading back to the house. Overall I was feeling pretty soggy out the door, but perked up when it came time to put in “the work.” Return trip was plagued by some mild heartburn, and some seriously waning motivation so I basically jogged it in, slowly removing some more rubber from the bottom of my shoes
Thurs Nov 23, 11 Miles, 1493′ 1h42m
Martha dropped me off at the TH for Sanitas so that I could out and back the swoop (lion’s lair) and run back home within the prescribed daily distance. Caught a dude on his deck near Wonderland Lake blasting “Alice’s Restaurant” so I had to join in for chorus while I passed. Overall things felt really controlled/easy, and definitely warmed up the oven for some Thanksgiving consumption.
Fri Nov 24, 6 Miles, 420′ 50m
Super casual out the front door jog on the Foothills trail. Kept things deliberately easy/ controlled before driving to Crested Butte for the weekend.
Sat Nov 25, 15.3 Miles, 2014′ 2h38m
Martha found what looked like a pretty chill trail out the front door of our Crested Butte rental, so that seemed like the best idea for some higher altitude trail running. I didn’t however plan for the terrain being either ice covered, or shoe-sucking mud for the entire route, so after knotting my fists for a while I decided that it would just have to be an adventure, and that I might as well enjoy the scenery while I’ve got it. After slogging through the day (and forgetting to eat the gel I carried) i was pleasantly surprised at the overall pace — it almost looks like running!
Sun Nov 26, 12 Miles, 2264′ 2h2m
Front Door>Wonderland Lake>Goat Trail>Red Rocks>Sanitas via Swoop>East Ridge>Goat>Dog Park>Home. Threw in 4x 30s uphill striders before leaving the Sanitas Valley and cruising back home. Legs are feeling pretty solid after a big week, and even the late-run strides felt pretty reasonable.
Summary: 66 Miles, 6978′ 9h55m
Overall a good week. My legs have felt really solid through the increased distance, and intervallic work. I’d like to get a bit more vert, but that was mostly a symptom of time/location, and I’m pretty confident that next week will be ripe for some more climbing, and speed-work while keeping the volume similar.