5/18/2012 was the start of my taper for the Old Dominion 100 Mile Cross Country Run.
5/18/2012 - Off
5/19/2012 - 10 miles, 2500' gain, 1:16, hard effort from Mill D North to Desolation Trail to Desolation Lake to ridgeline + a bit farther back. Ran hard on the way up, ran as hard as my legs could handle on the way down, absolutely flying down the mountain. So much fun.
5/20/2012 - 10 miles, same as day before, but in 1:51, with Mark.
That caps off the week of 5/14/2012, which I unusually split up, as previously described.
Week of 5/21/2012
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Monday - Off
Tuesday - 3 miles, flat, 30 minutes, easy jogging with Holly.
Wednesday - 6 miles, track. Just wanted to get a short moderately hard effort in my legs, so I did a 2 mile warm-up followed by 800 meters in 2:39, 400 meter jog, 1600 in 5:34, 400 meter jog, 1600 in 5:31, 400 meter jog, 800 meters in 2:38, 400 meter jog. Nice and short. I felt like it would be strenuous to go any faster since I have absolutely no speed right now, but these paces felt pretty sustainable. The goal wasn't to burn myself out, but I figured I could've done this twice back to back before things got super hard. Remember that this was at the U of U track at 5000', so it's a bit slower than it otherwise would be.
Thursday - 18 miles, 5000' gain, 3:22, with Mark. Church Fork up from the road to the Pipeline Trail, along Pipeline to Elbow Fork, up to Lamb's Canyon Pass, all the way to the bottom on the other side, and back. Felt good. A bit longer than it should've been during a taper, but the beauty of the high mileage running I've done over the past numerous months is that a 3 hour and 22 minute mountain run at easy-moderate effort takes absolutely nothing out of me at this point.
Friday - Off
Saturday - 12 miles, 3000' gain, 90-something if I recall correctly? Road to Terraces to Bowman Fork to Alexander Basin to trailhead, back down the road. Should've been 11, but I hadn't run this trail in forever and got off into an old mining trail, adding an extra half mile up and half mile down before I realized that I had screwed up. Took it pretty moderately until the connection to Alexander Basin, at which point it was snowing and cold, so I sped up to get done faster. Ran the last 3.3 down the road in 17:2x, but this isn't actually fast at all considering that the road is all a nice downhill from Alexander Basin to where I started.
Sunday - 7 miles, 2500' gain, with Mark. Road to Terraces to Bowman Fork just shy of Alexander Basin Turnoff and back. Video footage of me almost crashing into the bushes and off the side of the trail on the way down:
Weekly Total: 46 miles, 10500' gain. Perfect taper week with some decent efforts thrown in, but far less mileage than normal.
Music: I've been on a fusion kick:
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