Party’s over! This week wraps up my “off” season.  It has been 7 weeks since the Slickrock 100 and I have been keeping the training pretty low key in that time.  Unlike previous years, I have continued running consistently during the downtime, just at a reduced volume – averaging 38 miles per week (two weeks in the 60s, two in the 40s, two in the 20s, and a dinky little two miler the week after Slickrock).  Hopefully that little bit of maintenance will set me up well for 2012.

I ate whatever I wanted, whenever I wanted.  Put on a few pounds.  Did some fun running with family and friends.  Now it’s time to get serious about next year.

Monday
Run – 7.1 miles
Saucony Kinvara

I treated this run as an experiment. I certainly would have felt justified in taking the day off to let my calves recover. They are very sore and tight from Saturday’s 20 miler in the Trail Gloves. I felt like getting out for a few slow miles today, as uncomfortable as it was, would set me up for feeling better later on in the week. Rather than dragging it out. We’ll see how that pans out… The run was slow and uncomfortable, I even had to walk up a couple of small hills because my calves were so blown. Everything else felt great, and I was jogging along nicely by the end.

Tuesday
Run – 7.2 miles
Merrell Trail Glove

Another slow day. Jogged around the boneyard. Had to stop 4x to let the calves settle down.

Wednesday
Run – 13.4 miles
Merrell Trail Glove

Calves still very tight, but I was back to running today instead of jogging along. Sort of a medium tempo with 150 average heart rate.

Thursday
Run – 3.1 miles
VFF KSO

Turkey Trot in Castle Rock. Jogged and walked with my daughter as she zipped along in her wheelchair.

Friday
Run – 10.1 miles
Merrell Trail Glove

Solid run at the boneyard. Ran steady (147 avg), not too hard, but not easy. Stopped one time to let the calves relax. They are doing much better.

Saturday

OFF

Painting and working around the house from sunup until late at night.

Sunday

OFF

Ditto Saturday

Total: 41 miles / 6:48 / 402 TSS

Pic of the week – Artist’s rendering, since I didn’t actually take a picture:

While we were painting, I put this on the wall.  Stumped the kids – they needed a hint to figure it out.

Got in some solid running this week.  I spent 5.5 hours of my training time this week in the 160+ range for heart rate.  That means two things.  My fitness declined a whole lot in the last 6 weeks or so as I took some down time, but no true time ‘off’.  So now my heart rate is pretty high for a given workload.  The other thing it means is that I worked hard this week and spent some time in the uncomfortable zone.  Week one of ramping the training back up is in the bag.

Monday
Run – 10.3 miles

Heart rate and pace were well into the tempo zone, but breathing was nice and relaxed.

Tuesday
Run – 7 miles

Slow recovery day.

Wednesday
Run – 10.3 miles

Good hilly tempo run. Worked hard and felt good doing it.

Thursday
Run – 7 miles

Felt dead after yesterday’s effort. Kept wanting to stop and walk, but just jogged easy.

Friday
Run – 4.2 miles

Easy jog at the Boneyard. They mowed all the weeds so it’s feasable to run there again. Threw in a few pushups, pullups, and dips.

Saturday
Run – 20.8 miles

Woody’s Pancake Trail Run.

What can I say about this one?  It was a great day on great trails with great people.  Woody put out the call, and a super group of runners showed up.  I was scheduled to work Saturday morning, but made arrangements to get it done before the run.  I was on the laptop before 5am patching a server and thankfully it all went smoothly so I was able to wrap up and make the drive over.

I am fat and out of shape now, after going on a serious junk binge for the last 6 weeks.  This run hurt me, but I was glad to hang on for the most part.  Finally cracking with about a mile and a half to go.  Kind of frustrating when everyone else seemed to pretty much be at a conversational level of effort.  Totally OK in my book, though.  I’d have to go back about 4 years to a time when I could even come close to pulling off a run like that in November.  So I’ve got some pounds to take back off, but things are looking good for 2012 and I’m ready to get rolling again.

I carried a camera all day and got off one shot.  I was too busy watching my RPM needle sitting on the redline.  I stopped for about 8 seconds to snap this one and it took me 5 minutes to latch back on!  The camera stayed in the pocket after that… 🙂

I also took a rookie digger by catching a toe on the tiniest little stump and finding myself on the ground in the blink of an eye.  It was about the most gentle fall I’ve had, almost all slide and very little impact.  Only Brad and Jaime were witness to that one, and Jim pointed out how the blood had spattered from my wound clear over to my other leg.  Cool.

I ran in the Trail Gloves.  I’ve gone longer in them, but never at this speed.  Everything held up well.  My feet were good and my calves didn’t explode.  They will be sore for a few days for sure, but I think they are finally starting to adapt.  I’ve focused quite a bit on making that weak link stronger and it’s starting to pay off.

Woody was a most excellent (and generous!) host in opening his home and providing food and drink for everyone.  Thanks!

Sunday
Run – 2 miles

Hiked on the treadmill at 15% incline. Calves are sore from yesterday’s run.

Total: 61.6 miles / 8:52 / 726TSS

Pic of the week – Pancake Trail Run (Woody’s photo):

A bit of a down week, which is just fine this time of year.  While I didn’t rack up many miles, the runs were all high quality.  Feeling good and ready to ramp it back up this week.

Monday
Run – 7 miles

Felt good. Threw in 2 cruise intervals. So nice to have my injuries mostly under control – and take full strides without wincing or tensing up.

Tuesday
Run – 6.5 miles

A little pressed for time so had to keep it short.

Wednesday
Off

Way too much going on to run.

Thursday
Run – 10.3 miles

Good steady run on a very nice day. Tempo effort.

Friday
Off

Focused on projects around the house.

Saturday
Run – 21 miles

This one should count for 30 with all the wind. Man, that was some slow going at times. Pretty much just a long jog.

Sunday
Off

Total: 45 miles / 6:34

Pic of the week – Snow tires!  First time in the 25 winters I’ve driven.

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