This was supposed to be another higher mileage week for me, but I ended up getting sick at the beginning of the week so I took it pretty easy until Thursday. The Cheyenne Canon hill tempo run went very good this week, with a PR for the season, though I still didn't win the Pineapple.
On Saturday, I did a very hilly, snowy trail run with CRUD. Probably not the greatest training for ATY, but sometimes it it is nice to just do a long fun run in the snow. For the Saturday long run, we started in the Garden of the Gods, ran up Rampart Range Rd a few miles, took a steep trail down into Glen Eyrie, took another trail over to the "scar", and ran up to the top of the scar, which is an old surface/strip mine.
CRUD Gang at the top of the Scar
From the scar, you basically run off a cliff and pick your way down to another trail that then winds down towards the Flying W Ranch. We then ran back into Glen Eyrie and then through the Garden of the Gods back to the start at Balanced Rock.
Today's run was the coldest so far of the season; 7 degrees when I left the house and about 20 when I finished. Unlike Saturday, however, it was beautiful; sunny with a bright blue sky, and several new inches of snow on the ground.
Looking back over my training, I've run 1016 miles in the last 17 weeks (when I started keeping track) for an average of 59.8 miles per week. During that time, I've mainly done slow running with a few hill tempo runs and one long up-tempo run (marathon in 2:51). I will do one more higher mileage week of about 70, then back off the last 2 weeks. When I taper, I typically keep running the same intensity and distance on my runs, but I just take more days off. I think the less miles you run (like me), the less you need to taper because your legs shouldn't be feeling dead. While I have hit my mileage goal (60 MPW), I have certainly not done the quality stuff I'm used to. However, I also realize that it is pretty rare for everything to go perfect in training before a goal race. If I waited for everything to be perfect in training, I'd probably never make it to a starting line. Note that the 60 MPW compares favorably with the 4 month lead-ups to both my LT100 wins, which were 46 MPW and 50 MPW.
For the race, I'm still feeling good about my goal of 165 miles. The race will also be giving me an official 100 mile split, since it is likely to be the fastest 100 I ever run. I'm shooting to go through 100 miles in 12:55, and then hope for the best for the remaining 11 hours. 65 miles in 11 hours seems doable but who knows what it is going to feel like. I'm also a bit worried about the lack of daylight. A full half of the race will be run in the dark.
Mon 12/3 – Complete day off. Sick.
Tue 12/4 – Walk 1:00:00. Still feeling bad.
Wed 12/5 – 45:00 on treadmill, 7:50 pace
Thu 12/6 – 1:35:00 Cheyenne canon (35:10 season PR) tempo and then down Columbine trail.
Fri 12/7 – 1:00:00 treadmill, 7:50 pace.
Sat 12/8 – 2:45:00 GoG, RRR, Scar. Walk 20:00
Sun 12/9 – 1:55:00 Palmer Lake. Cold and snowy; 7 degrees!
Week – 8:00:00 / 55 miles