|Cal-Pac Conference Champs!|
Mon, Oct 31
PM: easy 5mi - WJU/Wildcat Blvd
Easy shakeout with the team. Quads pretty tore up from Hilloween yesterday, but everything else ok other than that.
Tue, Nov 1
PM: 10mi - Springview Track
2mi wu followed by 3x2mi in 11:24 (5:55, 5:29); 10:56 (5:25, 5:31); 10:55 (5:24, 5:31) with 1/4mi jog between each. 2mi cd. Worked out in fivefingers and may have been a tad too much for my calves as my right one in particular was pretty tender afterward. Otherwise, great workout and each 2mi repeat felt almost too smooth.
Wed, Nov 2
AM: easy 7.5mi (1,500') - Backside of Park
Alternated taking the trail and road up to the top of the hill and down. Energy levels and legs felt great.
PM: easy 8mi (500') - Through Rocklin
Just cruised the streets at night. Starting to get noticeably cold here in norcal finally. A little on the tired side this evening. Right calf still tender.
Thur, Nov 3
AM: easy 4mi - Springview
Enjoyable run in the rain.
PM: easy 5.1mi (2,692') - Treadmill
Fri, Nov 4
AM: 4.5mi (500') - Pacific Union College
Ran around the xc course cheering on our guys and gals as they competed in the Cal-PAC Conference Championships. Women came away with a hard-fought and well-deserved 3rd place showing, while the men captured the conference title! In the men's race, it came down to a 34-34 tie between us and Holy Names University, however, our 6th place man edged out their 6th place man for the all-important tie-breaker. Just goes to show that in cross-country, EVERY place counts. So proud of the men and women, and, for Head Coach Parker Daniells for taking home Coach of the Year. What a great end to the season. Unfortunately didn't send anyone to NAIA nationals (Ben missed it by 1 place), but we finished the season strong and with a title, can't complain about that.
Sat, Nov 5
AM: easy 4mi - Springview
Legs wanted to run today, but held back due to a hard evening run planned. Right Achilles/calf tight, uncomfortably so.
Late PM: moderate-hard 18.57mi, 2:02:53 (1,000') - Through Rocklin
Started this run at 6:40-ish pace I would guess for the first half, then dropped down to mid-6's and eventually sub-6 for the last 3mi's. Felt my calf the entire time, but didn't worsen so I kept going. Not the smartest thing to do, but hopefully I didn't aggravate it too much. Run felt amazing though. Never felt like I was pushing it or exerting myself, good stuff.
Sun, Nov 6
OFF - Calf/Achilles pretty tight so I spent most the day attacking it with recovery love.
Vert - 6,192'
Miles - 376.75 (12.15mi/day)
Vert - 59,732' (1,927'/day)
This week ended up turning into more of a down week. With recovering from Hilloween and then taking care of my body, the right decision was made to back off this week. However, I didn't back off from a few solid, quality runs which were big confidence boosters. As I write this today (Tuesday), I just got done running 14mi with no calf/Achilles pain. Monday weirded me out a bit as I still felt pain here and there after just doing a super easy 4mi. But today, it feels ok. Still gonna love on it with recovery stuff (icing, massage, stretching, and foam roller), but continue to move forward with some more building-type training as TNF 50 quickly approaches. It's not set in stone, but Dakotas recent r2r2r run has got me pumped to perform my own variation here. I was thinking Canyon2Canyon2Canyon, in other words, a race-like time-trial from Michigan Bluff to Pacific Slab Mine and back. ~24mi, 7,000' of gain. Hopefully the body is up for it, should be fun.