This week I sent in applications for both A-OK 50K and 3 Days of Sylamo. Since A-OK is only two weeks before 3 Days, I'm going to treat it as a final long run. As 3 Days is eight weeks away, now is good time to set goal milage and workouts for the upcoming weeks.
1/21 - 1/27: The upcoming two weeks will be used for ramping up the miles. I'll need to stretch out some of my usual runs during the week and keep doing longer trial runs on the weekends. I'll include a tempo run and hill workout this week but no track workout until next week. The target milage is 55 miles.
1/28 - 2/3: Again, still increasing milage this week and including a track workout. The goal is to run around 65 miles this week.
2/4 - 2/10: This week I'll be running a mock "3 Days". That is consecutive 20 and 30 milers on Saturday and Sunday, followed a 12 miler on Monday of the following week. Most likely, the 20 will be at Lake Thunderbird, the 30 on the road around Lake Stanely-Draper and the 12 out east on Lindsey. In addition to the 50 miles of the mock run during this week, I'd like to run an additional 35-40 miles. Mostly in the form of easy runs with one 7 mile tempo run.
2/11 - 2/17: Monday of this week is the last day of the mock "3 Days". I'll want to cut back the milage slightly this week from the previous week and run 70 miles. Mostly easy runs, with a 14 miler over the weekend and one speed work out during the week.
2/18 - 2/24: This will be a week to maintain the miles and keep healthy. The goal milage is 75 miles. A hill workout on the weekend and a speed workout will be the only special runs this week.
2/25 - 3/2: A-OK takes place on Sunday of this week. This will be my last long run and as such I should run it easy, around 4:45. The total miles for this week should be around 80 miles. The remaining 50 miles should be mostly easy with a 10 mile tempo run on Monday or Tuesday.
3/3 - 3/9: The focus for this week is recovery and taper. Goal milage is around 30 miles, mostly in the form of easy road runs, nothing longer than 1o miles, and at most one run of this length.
3/10 - 3/16: This is race week, I'll run less than 7 miles before Friday (the first day of 3 Days) in the form of two runs, one about 5 miles and another of only 2 miles. Together with the race, this week's miles will be close to 100 miles.
Running moment of the week: On Tuesday of this last week, Chisholm and I ran for an hour on the trails at Lake Stanely-Draper. I've run on the Jeep road by the lake and the paved road around the lake since December's ice storm, but this was my first time on the trails since then. This area sustained a lot of damage from the storm, especially in comparison with the trails at Lake Thunderbird. At Lake Stanely-Draper, there were several large limbs cut down and moved off to the side of the trail. Some of the trail has been rerouted and it appears to me that a southern portion of the green loop has been abandoned. At Lake Thunderbird, it is hard to find any evidence of the ice storm.
1/14 - 1/20
total miles: 45.1
time: 6:04
YTD total miles: 140.7
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