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.

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.

Thursday – 14.6 run

Steady long-ish run in 2 hours.

Friday – 1.5 TM hike, 7.7 run

Slow jog. Tapering for the pancake run!

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

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.

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

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.

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

And we are the champions.

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.

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 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.