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Week 16: The North Face Endurance 50K Training
Thursday, August 23, 2012 11:12
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Monday: Core/20 Mile Ride
- Rain in the morning meant no ride; for some reason not ready to get on rollers in the basement, maybe need snow and cold weather. That will happen soon enough…
Tuesday: 8 Mile Run
- Beautiful morning for a run along Lake Michigan. No lights meant some very dark sections, a bit worrisome after yesterday’s storm and possible branches down. No problems in the end. Really worked on staying relaxed, not pushing the pace, ended up being a really good outing.
Wednesday: OFF
- Truly a nice day off. Started lakeside with the family, water pretty cold, but Tazer, Gaigai and I swam a bit to help them prepare for their triathlon Sunday. The actual swim will be in a pool, but OWS practice never hurts. Lunch was at the Greenbush Brewing Taproom in Sawyer, a place I’ve wanted to try for some time now–great beer and yummy sandwiches! Over to Gravity Winery, a new place on the Lake Michigan Shore Wine Trail–unique in that they serve their wines in flights of 4, whites with cheeses and reds with chocolates. Beautiful location and a friendly vineyard dog made it a good family outing.
Thursday: 10 Mile Run
- Beautiful morning for it, felt a bit creaky at first, but after warming up, it was a nice run. Decided to do a double today, 5 this morning, 5 later today. Chose a hillier route, out and back through a neighborhood with curving streets and minimal traffic.
Friday: Strength/Core
- A pool day at the in-laws, cooler than expected, but spent some time with the 2 year olds (Little Worker and Cousin), diving for toypedoes and dive sticks, over and over and over.
Incredibly relaxing day!
Saturday: 30 Mile Ride
- Sent Laima off for a Zooma training run at Busse Woods; she came back aglow, feeling good with a successful 10 miler done. Could have ridden before she left, but woke up with a muscle strain in lower back, used that as an excuse, but mostly lazy. Played with the ElliptiGo today, forgot my Garmin, so not sure how far in total, interesting machine!
Sunday: Speedwork/Drills
- Hills today – ran to the end of my neighborhood, then down to the tracks and back up again, alternating streets. 337 feet of elevation difference, not much, but a nice run on a fall-feeling morning.
(Training Plan adapted from Jeff Horowitz’ Smart Marathon Training)
Weekly Totals: 22.13 miles, all run; 3:36:34. Felt like I did a lot more than that, but with no cycling, both time and mileage very low, considering. Add in some swimming, Elliptigo, and running around with the kids, and overall a good week. Really feeling comfortable with the running now, forcing myself to relax and slow down has made it more pleasant again, not an all-out race effort every time I lace up the shoes.
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2012-08-20 06:00:40
Source: http://www.midwestmultisportlife.com/2012/08/week-16-north-face-endurance-50k.html
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