Monday: 13 miles, 2000' gain, upper Campus to 5-way and back + 2 miles of extra jogging to and from work, with Holly (whose first birthday is on the 22nd, which I guess makes her almost 7 in "people years"), and Adrian Shipley for main run.
Tuesday: 16 miles, 2000' gain, far end of research park to 5-way and back + 2 miles of extra jogging to and from work, solo.
Wednesday: 16 miles, 2000' gain, 5 miles of literally running errands by foot + upper campus to 5-way and back, with Adrian for main run.
Thursday: 10 miles, 8 on treadmill at easy pace (high 7s pace) + 2 miles jogging to and from work, solo, obviously
Friday: Off, spent the night at a Christmas party preparing for the next day's long day (ie, eating Christmas cookies and drinking cognac... hah...)
Saturday: 30 miles, 7000' gain, about 4 1/2 hours (ie around 9 minute pace, so nice and easy), + 2 1/2 hours of skiing, first 72 or 73 minutes with Adrian Shipley, before he turned around to get to work, solo after that, with no music or anything else. This day was obviously a bit on the long side. Upper campus to city creek canyon via shoreline to top of city creek (using as much trail as possible instead of roads to gain an extra mile on both the way up and down in the canyon), back down the trail, and back to upper campus. The climb out of City Creek to the 5-way (around 1500' or so) was pretty tough after the previous 22 miles, but I made it through OK. I think the main reason for toughness of the climb was the intentional calorie/hydration semi-deficit (no breakfast before-hand and only 600 calories + 15 ounces of water for the 30 miles). Finished feeling a bit hungry, but satisfied with how far my metabolism has rebounded since the whole mono incident that trashed it. After running, I went up to Brighton and skied for 2 1/2 hours with old HS cross country teammate Bill Mennell. Overall, this day proved to be really useful for making sure my mental fortitude was where it needs to be as I go into a 24 hour race in a couple weeks with far less than ideal training. I was not happy to have to go up a big climb after 22 miles of minimal calories and hydration, but this is the type of challenge that, when passed, makes me feel ready to tackle the big stuff.
Sunday: 5 miles, super easy, treadmill. Shaking out the legs after quite a bit of physical activity the day before.
Weekly Total: 90 miles, 13000' gain. I was originally thinking I'd do around 100, but didn't have a chance to get out on Friday. I thought about doubling Saturday/Sunday, but figured that the recovery was more important than an arbitrary mileage goal. 2 1/2 hours of pretty intense non-stop skiing (ie, skiing moguls and then bombing the groomers as hard as possible) probably gives my legs the same workout as the extra 10 miles anyway. Pretty satisfied with the week and as of Monday, I got a nice start to this next week with fresh legs.
The next week will probably be a little bit more miles, but with a lot less gain, due to flying home to Minnesota tomorrow. The goal is to once again hit the miles feeling fresh and rather than one long day, I'll probably shoot for back to back longer days on Friday/Saturday. That's still up in the air depending on Christmas Eve plans, etc, but I'm looking forward to a good week on my favorite Minnesota routes.
Monday, December 19, 2011
Monday, December 12, 2011
Week of 12-5-11
Monday: 12 miles + PhD Oral Qualifier. Started parking a mile from work to be able to get an extra 2 miles in by jogging there and back, so I had that plus an easy 10 miles on a treadmill at night. Jogged in a mile, took and passed my rather intense PhD oral qualifying exam, jogged a mile back to the car, then went to the gym and did 10 miles. Took it easy (first 9 at 7:45-8:00 pace, then sped up a bit for a 6:00 last mile).
Tuesday: 9 miles, 2000' gain: 2 miles to and from work then 7 miles in Holbrook Canyon with Adrian Shipley. The canyon was ridiculously icy and had a ton of creek crossings, so this run was more fun than anything and took about an hour.
Wednesday: 16 miles, 3000' gain: 14 miles from Jewish Community Center with Adrian Shipley and Holly (the pooch), up dry creek, along shoreline trail to just above the final drop down to City Creek, and back, then the now typical 2 miles of jogging to and from work.
Thursday: 2 miles, was short on time, just did the jogging.
Friday: 7 miles, 3000' gain, + skiing. Didn't actually get to do the extra 2 miles, but I did a nice assault of Grandeur Peak with Adrian, which was iced in quite a bit, but not overly snowy due to the minimal snowfall so far this year. Getting above 8000' for the first time in awhile, was slightly more strenuous than usual, due to loss of acclimation, but it was still a blast. The view from the top is actually the same view that I have pictured in my blog header, only this particular run had less snow and much more ice. I had a few spills on the way down (really need to get microspikes), but nothing serious, so it was a pretty awesome run. Immediately afterwards, I went home, threw on ski gear, and did 80 minutes of night skiing at Brighton.
Saturday: 23 miles, 5500' gain, by myself. City Creek Canyon along shoreline, to 5-way, to research park, back to city creek, 2/3 of the way up City Creek canyon, and back down. I took it out pretty hard for the first time this week along the first two hours and paid for it in the last bit in City Creek when my energy started dwindling due to eating a 200 calorie bar for breakfast and then eating just one small pack of M&Ms 2 hours into the run and nothing else, but I made it through OK, although slightly tired.
Sunday: 12 miles, 2500' gain, with Joe Dean and Holly. Nice and easy run, hogle Zoo along shoreline to Dry Creek, up the canyon, another 1.5 or so along Shoreline, and back. The last few miles weren't so fun. Didn't have breakfast beforehand and didn't eat anything during the run, so I was feeling exhausted by the end, especially after the previous day's effort. That being said, it seemed like a good double, as the 12 miles was entirely on relatively tired legs. Grandeur is a ridiculous amount harder than any other 7 mile run that most people will do and followed up by some hard skiing and a mountainous 23 miler that I ran pretty hard, this was a good simulation for running later in an ultra on fatigued legs. Achieved what I wanted with it, which is good.
Collin's Totals: 81 miles, 16,000' climb, one night of skiing.
Holly's Totals: 26 miles, 5500' gain. Not bad for being one year old. :)
Best week in quite awhile, but I plan on increasing on it this coming week.
Tuesday: 9 miles, 2000' gain: 2 miles to and from work then 7 miles in Holbrook Canyon with Adrian Shipley. The canyon was ridiculously icy and had a ton of creek crossings, so this run was more fun than anything and took about an hour.
Wednesday: 16 miles, 3000' gain: 14 miles from Jewish Community Center with Adrian Shipley and Holly (the pooch), up dry creek, along shoreline trail to just above the final drop down to City Creek, and back, then the now typical 2 miles of jogging to and from work.
Thursday: 2 miles, was short on time, just did the jogging.
Friday: 7 miles, 3000' gain, + skiing. Didn't actually get to do the extra 2 miles, but I did a nice assault of Grandeur Peak with Adrian, which was iced in quite a bit, but not overly snowy due to the minimal snowfall so far this year. Getting above 8000' for the first time in awhile, was slightly more strenuous than usual, due to loss of acclimation, but it was still a blast. The view from the top is actually the same view that I have pictured in my blog header, only this particular run had less snow and much more ice. I had a few spills on the way down (really need to get microspikes), but nothing serious, so it was a pretty awesome run. Immediately afterwards, I went home, threw on ski gear, and did 80 minutes of night skiing at Brighton.
Saturday: 23 miles, 5500' gain, by myself. City Creek Canyon along shoreline, to 5-way, to research park, back to city creek, 2/3 of the way up City Creek canyon, and back down. I took it out pretty hard for the first time this week along the first two hours and paid for it in the last bit in City Creek when my energy started dwindling due to eating a 200 calorie bar for breakfast and then eating just one small pack of M&Ms 2 hours into the run and nothing else, but I made it through OK, although slightly tired.
Sunday: 12 miles, 2500' gain, with Joe Dean and Holly. Nice and easy run, hogle Zoo along shoreline to Dry Creek, up the canyon, another 1.5 or so along Shoreline, and back. The last few miles weren't so fun. Didn't have breakfast beforehand and didn't eat anything during the run, so I was feeling exhausted by the end, especially after the previous day's effort. That being said, it seemed like a good double, as the 12 miles was entirely on relatively tired legs. Grandeur is a ridiculous amount harder than any other 7 mile run that most people will do and followed up by some hard skiing and a mountainous 23 miler that I ran pretty hard, this was a good simulation for running later in an ultra on fatigued legs. Achieved what I wanted with it, which is good.
Collin's Totals: 81 miles, 16,000' climb, one night of skiing.
Holly's Totals: 26 miles, 5500' gain. Not bad for being one year old. :)
Best week in quite awhile, but I plan on increasing on it this coming week.
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