NOT EVEN THEY CAN STOP ME NOW
Mo, 6/29/2015
12 miles out and around Mont Royal with 1,627ft of elevation gain in 1:28:25
* What a great park. I could definitely live/train in Montreal with this park. Great paths and millions of trails, so much variation. Great climb to the summit and then some great downhill. Plan was 8-14 mi, great motivation, felt solid. Good energy.
Tu, 6/30/2015
5 mi in 36:18, 6 x 400m uphill in 74-73-70-67-63-67, 3 mi easy with 1,312ft of gain in 1:28:00
* Original workout was 9 x 300m uphill (3 easy, 3 med, 3 hard), but wanted this CR that had 14,443 attempts, #1 in Montreal, an uphill 400m sprint. And so, I tried to figure out where it starts/stops and just hammered. Felt fast. Good work.
We, 7/1/2015
6 miles easy but progressing to steady with a Mount Royal ascent with 899ft of gain in 46:02
* Definitely fatigued from last night's FIFA Women's World Cup Semi-Final USA (2) vs Germany (0), but got out there on Canada Day in the rainy gloom to make a summit and I got going and really started running well. Depleted on downhill.
Th, 7/2/2015
10 mile Oregon Drill with 1M hard in 5:05, 8M in 1:00:17, 1M in 5:12 w/ 914ft in 1:13:20
* Bittersweet. Legs were light and powerful. But my left post-tib was cranky. Really concerned me, but kept at it. Had so much power on all the uphills, a great sign, but the downhills kept twitching the post-tib. Definitely need to see Lacey before Europe.
Fr, 7/3/2015
12 miles easy around Lake Redman with 1,385ft of gain in 1:43:02
* Starting to believe... hit up a medium-long run around the lakes, knowing it would be over-grown and wet with the fog, but I toughed it out feeling quite fluid and smooth. Post-tib was better, may need my strap, but finished up strongly.
Sa, 7/4/2015
11 mile fartlek with 4 mile trail, then 40:00 of 1:20 easy, :40 fast with 553ft of gain in 1:26:55
* Drove out to Gifford Pinchot State Park for a loop around the lake to mix it up. Poor decision in the rain, as the course was an absolute mud-fest. There was only some good running, had some good fartlek, and lost energy at the end. Good 3 days.
Su, 7/5/2015
4 mile tempo in 23:11, rec. 1', Up Hardwood 14% in 1:34 w/ 333ft of gain in 32:54
* Not sure what to run today, and changed my mind on my taper, etc. Opted to hit a 5m tempo hard, finishing up Hardwood. I figured that would recruit some muscles I haven't recruited. Had a great tempo, but fell apart last 800m, had to recover 1-min, then hammered up Hardwood. Dream world would be all continuous and power up Hardwood.
Total
67 Miles with 7,018ft of Elevation Gain
12 miles out and around Mont Royal with 1,627ft of elevation gain in 1:28:25
* What a great park. I could definitely live/train in Montreal with this park. Great paths and millions of trails, so much variation. Great climb to the summit and then some great downhill. Plan was 8-14 mi, great motivation, felt solid. Good energy.
Tu, 6/30/2015
5 mi in 36:18, 6 x 400m uphill in 74-73-70-67-63-67, 3 mi easy with 1,312ft of gain in 1:28:00
* Original workout was 9 x 300m uphill (3 easy, 3 med, 3 hard), but wanted this CR that had 14,443 attempts, #1 in Montreal, an uphill 400m sprint. And so, I tried to figure out where it starts/stops and just hammered. Felt fast. Good work.
We, 7/1/2015
6 miles easy but progressing to steady with a Mount Royal ascent with 899ft of gain in 46:02
* Definitely fatigued from last night's FIFA Women's World Cup Semi-Final USA (2) vs Germany (0), but got out there on Canada Day in the rainy gloom to make a summit and I got going and really started running well. Depleted on downhill.
Th, 7/2/2015
10 mile Oregon Drill with 1M hard in 5:05, 8M in 1:00:17, 1M in 5:12 w/ 914ft in 1:13:20
* Bittersweet. Legs were light and powerful. But my left post-tib was cranky. Really concerned me, but kept at it. Had so much power on all the uphills, a great sign, but the downhills kept twitching the post-tib. Definitely need to see Lacey before Europe.
Fr, 7/3/2015
12 miles easy around Lake Redman with 1,385ft of gain in 1:43:02
* Starting to believe... hit up a medium-long run around the lakes, knowing it would be over-grown and wet with the fog, but I toughed it out feeling quite fluid and smooth. Post-tib was better, may need my strap, but finished up strongly.
Sa, 7/4/2015
11 mile fartlek with 4 mile trail, then 40:00 of 1:20 easy, :40 fast with 553ft of gain in 1:26:55
* Drove out to Gifford Pinchot State Park for a loop around the lake to mix it up. Poor decision in the rain, as the course was an absolute mud-fest. There was only some good running, had some good fartlek, and lost energy at the end. Good 3 days.
Su, 7/5/2015
4 mile tempo in 23:11, rec. 1', Up Hardwood 14% in 1:34 w/ 333ft of gain in 32:54
* Not sure what to run today, and changed my mind on my taper, etc. Opted to hit a 5m tempo hard, finishing up Hardwood. I figured that would recruit some muscles I haven't recruited. Had a great tempo, but fell apart last 800m, had to recover 1-min, then hammered up Hardwood. Dream world would be all continuous and power up Hardwood.
Total
67 Miles with 7,018ft of Elevation Gain
