2011 Training Log – Week 23

Another good week. Super run on Tuesday, not sure where that came from, but I went with it.

Chilling in Utah for a few days before heading up to Wyoming to run 100 miles on Friday.

MONDAY
Activity		Bike	Miles		13		Time	1:00	Avg HR	133
Frustrating ride to pick up a vehicle that was getting serviced. Disc brake whacked and rubbing, broke a bottle cage, almost ran over a lady and her kid as they were bolting across the road, it was hot – almost had to call the whaa-mbulance.

TUESDAY
Activity		Run	Miles		9		Time	1:11	Avg HR	161
Great run on the trails at the boneyard. Went from never having run a sub-10 minute lap to popping off 6 in a row in the 9:03-9:23 range.

WEDNESDAY
Activity		Run	Miles		10.2		Time	1:31	Avg HR	144
Good hilly cruise.

THURSDAY
Activity		Run	Miles		6.3		Time	:56	Avg HR	134
Easy shakeout after driving all day to Utah.

FRIDAY
Activity		Run	Miles		5		Time	1:11	Avg HR	136
Great trail run with my son in our VFFs. Hills, rocks, and 6 water crossings. We had a blast!.

SATURDAY
Activity		Run	Miles		17		Time	3:19	Avg HR	142
Final bigger run before Bighorn. Felt pretty decent. By far the best I’ve ever felt one week out from a 100 miler. Not sure if that will mean anything on race day, but I’m usually gliding in on a steep angle shot full of holes with an engine or two on fire just hoping to reach the end of the runway. Today I felt as if I was still on an upward trajectory and gaining. Kept the effort moderate, and the big 3,500′ climb came fairly easily. I hope I didn’t do too much, though. The race starts on Friday so I’m only 6 days out now.The day’s objectiveThe trail was a wee bit rocky Marker from the Squaw Peak 50 The final pitch Well-earned view Sporting my new backcountry.com trucker’s hat, love that thing Summit pano Watched two hot air balloons launch from down below Went to the firework show that night. Had a fun time with hundreds of people spread out on the grass with blankets and chairs. 3 minutes after the show started, the automatic sprinklers came on. Good times.

SUNDAY
Activity		Run	Miles		4		Time	:40	Avg HR	124
Mellow jog around a park. Really tired, had a big day yesterday.

TOTALS
Total Time	9:49

Foot Miles	51.5			Foot Time		8:49
Bike Miles	13			Bike Time		1:00