2013 Training Log – Week 45

If I could script the perfect week of training, this one would be a very close match.  No big mountain adventures, but I had all of the other bases covered with some faster efforts, hills, treadmill, night run, a group long run, dog walks, and two solid outings on the bike.

This wasn’t planned or expected, but I have learned to recognize when it’s time to roll and this was one of those weeks.  I was set up well with two lighter weeks coming into this one, and the weather and work cooperated nicely.

I introduced some early-morning treadmill hiking this week.  I have done similar things in the past with good results.  I get up at 05:00 and hike for .5 mile at a 10% incline, and then ramp it up to 15% for another mile.  I’m a slow hiker, so hopefully this will help me improve on that as well as build some strength without much impact.  It’s also a good way for me to keep working on my problematic calves.  This makes for 1,000′ of climbing in 25-27 minutes and is a good way to start the day.

I also signed up for a premium membership on Strava.  I actually signed up for the site almost 2 years ago, but I didn’t ever use it.  I’ve been enjoying it lately, and have found it to be a good source of motivation.  I know that can cut both ways, and many people get burned out on it.  I didn’t need any of the premium features, but felt like I wanted to show somewhat of a commitment to using it to further my training and racing goals.


Monday – 1.5 TM hike, 7.8 run

Over the past couple of years I have gotten away from doing steady tempo effort runs.  I really like them, and I seem to respond well to that type of training.  A run in the mid-7 pace range used to be a very rare sight on my training log, but I’m starting to see them pop up more frequently now.  Today’s 7:35 came naturally and I just went with it.


Tuesday – 1.5 TM hike, 11.1 run

Steady run on some hills.


Wednesday – 22.5 bike, 8.3 run

Big wind out of the north at Cherry Creek.  There was one particular hill where I was struggling to maintain 12 mph going down, but averaged over 22 coming back up with the wind at my back.

Tough ride in the wind. #windblows

Met up with Stu later that night for some miles on the East/West Trail. The wind was all gone, and it turned into a very pleasant night.

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Thursday – 14.6 run

Steady long-ish run in 2 hours.

Feeling blue. #run


Friday – 1.5 TM hike, 7.7 run

Slow jog.  Tapering for the pancake run!

All the leaves are brown and the sky is grey. #fall

Found this guy on the trail trying to catch some weak rays on this overcast day.

Just chillin. #snake #forked


Saturday – 19.5 run, 16.3 ride, 1.9 walk

Time for Woody’s Third Annual Pancake Run.  This has turned into a great November tradition, giving us a chance to get together and run a long loop at a time when everyone is usually winding down into off-season mode.  We ran a nice rolling 20 miler through the Highland’s Ranch Backcountry.

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The weather was shaping up to be fantastic for this time of year.

Time to run. #sunrise

We cruised along at a nice conversational pace for the most part.  Mostly  a recovery jog for the rest of the group, but I was working at a steady training effort and ended up with a 154 average heart rate for the day.  That was just right, I’ll get some decent benefit out of it.

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Woody hooked us up with a great aid station halfway through. Beer and donuts, breakfast of champions.

Aid station. #refreshment

And we are the champions.

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I’m happy with this shot I was able to grab when I spotted the trail wrapping back along the other side of the drainage we were running along.  Not bad for firing from the hip at 8 minute pace.

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Wrapped up the the morning with some good eats back at the house, including some brown sugar encrusted bacon that was incredible!  I left the gathering and met up with my family for lunch, then did some shopping at Home Depot.

I spent the afternoon raking leaves and mowing the lawn, and every time I walked into the garage my bike was calling to me.  It was such an incredibly nice day that I couldn’t ignore it any longer.  I wrapped up the yard work and bolted for Waterton Canyon as the shadows were getting long.

My legs are tired. Again. #shutuplegs

My legs were tired, but for the first time in the last two months since I started getting back on the bike I had a decent sensation of power.  It was awesome to feel my pedalstroke getting smoother and less like a jackhammer.

When I got home I took the dog out for a couple of miles to wrap up a great day.

Walking the dog on after a fine fall day.  #corgi #happydog


Sunday – 2.5 walk, 3.0 TM run

Took my little batman shadow for a nice walk in the morning, then hopped on the treadmill for a few easy miles.

Walking my little #batman #shadow.


Total – 81 run, 38 bike, 15:32

Posted on November 11, 2013, in photography, run, training. Bookmark the permalink. Leave a comment.

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