Mon - Noon: 4.5 miles (700') easy. Falls loop.
PM: 6 miles (500') easy. Valley.
Tues - AM: 10 miles intervals. Small group this week. Workout went: mile, 2 mile, mile, 2 mile. Ran with Scott who was doing the workout at MP in preparation for his shot at a 2:49 marathon on Saturday in Rhode Island. The 6:30s felt way harder than they did on the bike path at American River, but overall my legs were just tired. No niggles really to speak of. Anyway, the digits: 6:29, 12:56, 6:08, 13:10.
PM - 9 miles (1,900') easy. Falls - Spring Creek - Stout - Loggers - Carey Springs - Towers - Herrington - Spring Creek - Soderberg - home long. Legs felt good.
Weds - Noon: 8.5 miles (1,700'). Falls - Spring Creek - Stout - Loggers - Carey Springs - Towers - Herrington - Spring Creek - Soderberg. Felt great - hardly any residual funk in the legs.
PM: 11.5 miles (2,500'). 38e - Bluesky - Towers - Secret Trail - Westridge - Rock - Audra - Southridge - home long. Felt a little tired toward the end of this one, but certainly no more than in the middle of a big training block. If recovery from Western States goes half as well as this, then I may even be able to race Hardrock.
Thurs - Noon: 6 miles (500') easy. Valley. Slop factor was high after overnight snow.
PM: 8.5 miles easy. Bike paths with small FCTR group.
Fri - Noon: 9 miles (1,900') easy with Aaron. Falls - Spring Creek - Stout - Loggers - Carey Springs - Towers - Herrington - Spring Creek - Soderberg - home long. Legs felt good.
PM: 5 miles (1,000') easy. Falls long.
Sat - PM: 12.5 miles (1,300') steady. Out and back on 38e to '6 mile point,' home long way. 43:20 out (6 miles), 49 back (6.5 miles).
Sun - 13 miles (800') w/Jason O on the Foothills trail and at Pineridge.
Total: 103.5 miles (12,800')
Bounced back well from American River, so was able to get back after it from Tuesday. Dana was out of town all weekend, so I had to front load the week a bit and then scrap for time Saturday and Sunday. Lucky for me, neighbors and friends gave me an hour and a half looking after the kids Saturday and Sunday, so was able to get out and cover some miles. No such luck today (Monday), but that's okay. Zero days are good.
Towers is on this Thursday. For once, I don't have a race two days later so I plan to finally take a stab at reclaiming the title after what seems like a lot of jogging on the hill this year. As always, everyone and anyone is welcome to join the fun beginning at 6:00 pm from the lower Horsetooth parking lot (Soderberg). Times and other stuff from two weeks ago here.
Oh, and it would appear that July 30th has been designated National (well...Local) Towers Day. Yes, '24-hours of Towers: The Run' is on! Details.
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"Bounced back well..." Hell, you roared back.
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