Here's how the week went:
Monday: super-easy
AM: 5.2 miles in 42 minutes on the trail loop behind Legend High School. Enjoyed the light rain. We get so little rain on the Front Range, so I try to enjoy it when the sky opens up a bit.
Tuesday: intervals
AM: 10.3 miles in 1:18 at the Legend High School track, followed by some cooldown miles on the trail, all with Scott. Warmed up with 3x100-meter striders at a comfortably hard and fast pace. Then I went into the meat of my workout: 4x800 at 2:42, 2:50, 2:48 and 2:49, each with a 400-meter recovery at about 2:00. I would have liked to get in a few more 800s, but my breathing was off because of allergies, so I did 2x400 at (a slow) 1:23 and 1:24 with a 400-meter recovery in between. Definitely felt the Cheyenne Mountain 50K in my legs. Finished off with some trail running behind Legend High School. Nice to have some good company.
Wednesday: easy
AM: 9.7 miles in 1:13 out on Buffaloberry and then on the Legend High School trail loop. Legs felt good.
Thursday: tempo
AM: 10.5 miles in 1:15 on city streets. My allergies were still affecting my breathing but I still managed a decent run and decent splits. Splits were: 1) 8:27 (warm-up), 2) 6:25, 3) 6:06, 4) 6:15, 5) 6:09, 6) 6:15, 7) 7:33 (begin cooldown), 8) 8:24, 9) 7:32, 10) 7:53, 10.5) 3:54. I would have liked to get another 1-2 miles at tempo pace, but my allergies made breathing a little difficult for such intensity.
Friday: easy
AM: 10.8 miles in 1:22 out on the Tomahawk loop followed by the Legend High School trail. Skies were gray and the air cold. Otherwise felt good, especially a day after my tempo run.
PM: 4.2 miles in 35 minutes on the Cherry Creek Trail single-track during my lunch hour. Legs felt super fresh.
Total miles for day: 15
Saturday: long
AM: 15.3 miles in 1:53 on the Forest Hills loop followed by the trail loop behind my house. Legs felt incredible. Would have liked to run several more miles but needed to get home, seeing as how we had family visiting over the weekend. The weather was more cold and more gray.
PM: 4 miles walking at a brisk pace with family. 58 minutes.
Total miles for day: 15.3 running, 4 walking
Sunday: long
AM: 13.5 miles in 1:43 on the Tomahawk loop and Legend High School trail. Legs a little fatigued. Needed to get back so we could get to breakfast for Mother's Day. Cold, gray and very foggy. I haven't seen the mountains since Thursday--it's that overcast on the Front Range.
PM: 3.5 miles on the treadmill.
Total miles for day: 17
Weekly totals:
- 82.9 miles run
- ~5,000 feet of climbing
- 4 miles walked
- Total training: 11:31
- 9 total runs
- Averaged 7:58 (includes walking)
- Push-ups and core work
- 1,243 miles run
- 118 miles biked
- 6.55 miles walked
I've added Udo's Oil to the mix, taking the recommended tablespoon each day, and I've begun to notice even speedier recovery between workouts. I already knew Hammer Recoverite, which I take after every workout, speeds up recovery, but it's nice to boost things even further with some Udo's Oil in my oatmeal, salads, eggs, sandwiches, etc. Udo's should be used cold and should never be heated. Maybe something to try?
***
I rarely comment on race results, but I have to say I was pretty amazed by Dakoka Jones' performance at the Transvulcania Ultra in the Canary Islands this past weekend. Dakota, who hails from Colorado, beat out Kilian Jornet and a very stout field of international talent, besting the previous course record by 33 minutes. At just 21 years of age, Dakota, who goes by "Young Money," has a hell of a bright future in this sport and will certainly be in major contention at this year's Hardrock 100. And, he also happens to be a really nice kid (being that I'm almost twice his age and he just hit the tender age of 21, I consider him a kid). Click here for an interview Dakota did with Bryon over at irunfar.com after the race.
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