PM Run – Gainesville State College – 11 miles – 10 sets of 30-60-90s.
We have mini-camp this week so the middle of the week is going to be really
hectic. I’m going to have to get up early just to get my morning runs in, so I decided
to bump my workout up to Monday.
I ran two loops of the
mountain bike trail with 10 sets of pickups. This workout went much better than
last week. I was faster than last week and definitely felt much better. It was
a good tune up for this week’s central park race, which features a similar
course. 19 miles for the day, good way to start off the week.
Tuesday, June 19: GEHC Trails – 8 miles – Normal morning eight
miler. With mini-camp this week I am likely going to be limited to one run a
day. I was up at 5:30 to do clips then out the door for an hour before heading
to work for the first day of mini-camp. It was a long day out in the sun and on
my feet, exhausted when I got home around 7, so only one run today.
Wednesday, June 20: GEHC Trails – 8 miles – Normal morning eight
miler. Same deal as yesterday.
Thursday, June 21: GEHC Trails – 8 miles – Normal morning eight
miler. Same story as Tuesday and Wednesday.
Friday, June 22: Central Park – 5 miles – Half-day Friday at work
meant I had some extra time in the afternoon to drive over to Central Park and
get a few miles in on the race course. I took some cool back roads and bridges
to cross Lake Lanier to get to Central Park. I got two easy laps in to survey
the course and get five in on the day. I had a little trouble finding where
exactly we were going to start the race, so I just ran from the start/finish of
last year’s race. This still allowed me to run the course and go to work on my
race plan. This course has some really fast spots and a couple that are a
little slow. I also think it’s longer than five. The most crucial part of the
race is going to be midway through the second lap. This is where I will try and
make moves because the final 800+ meters is in really tight, rooty trails.
Saturday, June 23: Dirty Spokes Central Park Trail Race – 10 miles – Ran
10 miles total. Warmed up with Mitch, won the race in 31:43 after taking it out
pretty hard and distancing myself from the pack. I ended up winning going away,
which all but assures that I will win the series for the second year in a row.
All I have to do is finish the final race and make sure Mitch doesn’t beat me
by more than 10 spots. It was smoking hot out. I was sweating from the get go,
but luckily the humidity wasn’t too bad so I wasn’t soaked until I crossed the
finish line, and dumping water on my head at the water station was a great
idea. Mitch and I ran a short cool down then I spent the rest of the afternoon
playing paintball at Nitro.
Sunday, June 24: Ft. Yargo State Park – 14 miles – After having a
little bit of a down week due to mini-camp, I hit Ft. Yargo for two loops of
the hiking trail. I didn’t make the decision to head out there until a little
bit later in the morning (around 9) and that was a mistake. It was pretty hot, moving
towards the 90s by the time I got going. I really should have gotten out there
earlier, but I brought plenty of water and the hiking trail allows for a stop
at my car and at two different camp grounds. It also follows right next to the
lake for most of the way if I ever need to cool down quick in an emergency.
Either way I got in a good long run and my legs actually felt a lot better than
I would have expected. I started off super slow because of the heat, but only
ended up running about three or four minutes slower than normal. Barberitos for
a delicious burrito afterwards.
Weekly Totals: 72 miles on 8 runs – As I said, my miles were a
little bit lower this week due to mini-camp but I was glad to get over 70 miles
again. That makes five straight weeks above 70 mpw and I feel like that has
really made a difference in both my racing and overall fitness. I feel fairly
fit, which is much better than where I was at when I started out in January and
even how I felt when I ran Mt. Tabor and the Sutallee trace. Next week should be
another 70-80 week, with a hill workout in there. I am going to need to start
getting some hills in to get ready for Sawnee Mountain.
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