Monday, September 22, 2008
Grindstone Training, Week #14, September 15-21
Secluded Farm Trails
Oh, how I love the taper!!! I sleep more, eat more, and begin to plan for race logistics. This week I allowed myself plenty of rest after the tough workouts from last week, and it was a good thing. The weather is starting to cool off now, leaves are falling, and running seems effortless, almost too easy---is that my training or just the cooler fall temps? I hope it's the former, though I certainly don't mind the latter. The 14-day forecast looks like race day will be sunny, lows in the 50s (40s on the ridges) and highs near 80 (low 70s on the ridges). Perfect!
This week was very easy, total mileage in the high-30s, which is fine. I feel very prepared and would like to come into the race very hungry to run, and feeling recovered from the past 14 weeks:
Monday, September 15: Off, sleep late
Tuesday, September 16: Lift upper body and core
Wednesday, September 17: WU 10 minutes, then 2x 2 miles on rolling dirt at tempo pace (7:20) with 2 minutes recovery between, then 30 minutes easy. Total miles, about 8.
Thursday, September 18: Swim 500, run in pool to shake out legs
Friday, September 19: Easy 1.5 hour trail run near my house with my dog, HR below 120. Miles, about 7.
Saturday, September 20: Medium paced trail run with Ryan Henry and Jeff Wilbur on the Rivanna Trail and Ragged Mountain Reservoir trails, 2.5 hours (about 15 miles). Ryan is training for Gstone and he told me his biggest fear is that I will beat him. Have no fear, Ryan! You are in great shape. Have confidence in the training you did all spring and in your 10+ years of running ultras :-) If you start out slow with me, you will have a great race, I promise.
Sunday, September 21: Glorious cool morning! I ran the Carter's Mountain/Secluded Farm trails (above and below) with Bill. I felt great and ran up to the top in my fastest time ever, 12:01. This climb is a steep grade on dirt road which I typically run in 12:30-13:00. The downhill is a real quad trasher and my legs felt great, especially after the harder hill climbs. I absolutely love these trails! After climbing the mountain, we ran the 2-mile boardwalk section all the way to Monticello, then back down to the Secluded Farm Trails for more singletrack fun. Total miles, about 8ish.
Later in the day, we (the family) went back up to Carter's Mountain to buy apples, apple cider, doughnuts, and to soak in the gorgeous afternoon views of the Blue Ridge Mountains. This is one of our favorite family traditions...we have been coming up to Carter's for apples and hay rides ever since the kids were babies. Afterwards, Rusty drove the kids home while I walked down the mountain with Jack via the Secluded Farm trails, about 3 miles. Jack met another Aussie Shepherd on the trail and had a blast playing in the woods (that's him below at 3 months...he's a year old now and much bigger!)
A side note...I thought I'd celebrate the beginning of the Gstone taper phase with a new blog design and layout. I love the blue and green colors and the ability to post pics on the sidebar, too. I lost some of my links in the process of changing over to the new layout, so please send me your links so I can include them.