Monday, June 16: 41:10 , 4.5 mi (9:08 / mi); Quick evening tempo run on trails. Feeling good!
Wednesday, June 18: 2 hours, 12.0 mi (10:00 / mi); 7.75 miles at tempo in the afternoon on Hyland Park trails in 1:12:35 (9:21/mile), 3.25 miles easy on the same trails, including an additional climb up the ski hill, 1 mile cool-down. One of the warmer days I've run and I felt kinda slow and crappy at first, but eventually found my groove.
Thursday, June 19: 1 hour, 6.4 mi (9:23 / mi); Easy morning run through the 'burbs.
Saturday, June 21: 4 hours, 19.3 mi (12:26 / mi); Recon run of the Afton Trail 25K/50K course and a few extra miles. Felt pretty tired and maybe bonked halfway thru the run, but kept on going. Good heat and dehydration run. I definitely need more hillwork. Saw Julie, Carl, and Maria walking up a hill towards the parking lot (I managed a starstruck "Hi" to them all), saw Tom on the trails, and chatted briefly with Nancy on the trail as well. Kinda bummed I didn't realize there was a group hanging out together in the parking lot, including Keith and Alicia. It would have been a great opportunity to introduce myself and get to know everybody.
Sunday, June 22: 2 hours, 12.2 mi (9:50 / mi); 1.3 mile warm-up, 9.6 miles on trails in 1:32:00 (9:35 pace), 1.3 mile cool-down. Ran all of the hills!! Great follow up effort from yesterday's 4-hour punishment at Afton. Took no water or food on this run too. Nice confidence booster!
Weekly mileage = 54.4 miles; Much, much better than last week!! (Pats self on back)
A very solid week of training for a change. The runs in the heat and on the hills will get me better prepared for Afton, which I think is going to be a long day.
Mile Plan C
1 week ago