Mon, April 2
PM: Easy 4.5mi, :36 - Springview
Legs heavy from the weekend with Joe. + 10min barefoot + strides/form drills + light core
Tue, April 3
PM: Easy 7mi, 1:02 (500'/500') - Cavitt/Pioneer Express/Granite Bay
Started with Sara and while she flew off the front, I trudged along. No pep or power in the legs on the ups. Still heavy. Out in :31, back in :31.
Wed, April 4
PM: Easy 4mi, :30 - Springview
Legs finally coming around. Feeling better, about 90%.
Thur, April 5
PM: Easy 4mi, :30 - Springview
Same as yesterday.
Fri, April 6
PM: Easy 2.5mi, :20 - Springview
Legs feel about 95%, ready to go mentally though.
Sat, April 7
AM: 50mi's, 6:10:27 (4000'/3,200') - American River 50
3rd place overall, age group winner, 10th fastest time ever for 20-29 age group. Altimeter racked up 4,800' of gain, but without the small bumps, I think 4k is more realistic.
PM: Cryotherapy Clinic in Granite Bay
I've become a firm believer in cryotherapy for deep recovery within the muscle/tissue. It works. I would suggest any fellow ultrarunner give it a shot following a hard race/effort.
Sun, April 8
Off - Spent time with family for Easter in Yuba City (my fam) and Natomas (Sara's fam). Jumped on the trampoline for 15min to get some blood moving around. Actually felt good jumping around.
Miles - 72
Time - 9hrs 08min
Vert/Desc - 4,500'/3,700'
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Mon, April 9
Off - Minor soreness. So, I intentionally didn't do cryotherapy after WTC (wanted to train through with beat up legs), but did after AR. My body was way more trashed after AR than WTC, but I feel infinitely better now than I did after WTC. In short, cryotherapy does what an ice bath can't quite do (on a much deeper level). I have no affiliation with the company/clinic, I just believe this stuff works in terms of fast(er) recovery.
Tue, April 10
PM: 6.5mi's, :46 - Through Rocklin
Legs felt about 90% back to normal. Ran with the team, felt good. + core
Wed, April 11
PM: 13mi bike, 1:05 (1,200') - Through Rocklin
Want to be smart and not rush too quickly back into things, so the bike sounded like a good idea to switch it up. Biked from home over to the backside of Park and did 3 easy repeats. Felt good.
Thur, April 12
PM: Easy 5.1mi, 1:01 (3,500') - WJU Treadmill @ 13%
Nothing felt "off" so I took that as a good sign. Kept the effort mellow and just focused on form and turnover. + weights +core. Thankful to be back to 100%.
Fri, April 13
PM: Easy 11mi, 2:07 (1,800'/1,800') - Twin Rocks to Long Bar & Back
Interesting run. Felt lightheaded and woozy :30 in. Felt like maybe I was low on cal's (probably didn't eat enough the night prior or that morning). Popped a gel and felt better. Bonkiness came back at the 1:15 mark, popped a gel again, fine. 1:45, out of gels, bonks returned. Had to walk a mile until my body stabilized itself and then was able to jog 1.5mi's back to my truck.
PM: Easy 2.5mi, :20 - Chico State University
Jogged the warmup with the 5k guys and then a little later, the 5k girls.
Sat, April 14
AM: 7.1mi, 1:08 (2,112') - Treadmill
mi w/u, then 2mi's @ 10% (5.5-6mph), easy flat mi @ 1%, 2mi @ 10% (same), easy flat mi+ (same). Felt relaxed and easy.
PM: 4.25mi, :30 - Chico State University
Moderate jog on the rugby field next to the track. +10min barefoot. Some nice pr's from the guys in the 1500 - Thomas (4:11.3), Wayne (4:11.9), and David (4:12.55).
Sun, April 15
AM: 1.5mi, :12 - Springview
Was out supporting Sara during the 'Run Rocklin 5k'. She was shooting for sub-19 (her pr coming in was a 19:05 on the track in 2007). Sara blazed an 18:28 (5:57/mi) to take 5th overall, and 1st female, on a course that is not entirely flat. Proud of her and all the hard work she's put in!
PM: Easy 3.75mi, :30 - Springview
Resting the legs for some harder efforts this upcoming week.
Miles- 41.75
Time- 7hrs 39min
Vert/Desc- 8,612'/3,000'
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A nice down-week with a little quality mixed in. Now that the flatter/faster early-season classics are behind, I can focus on just getting into the canyons regularly and upping the vertical (this gorgeous weather sure helps).
However, there is one more "flatter battle" to contend. I told the WJU guys that I'd challenge them in a 5k at the last meet of the season, May 5th at Sac State. They appear to be keen on beating their coach (which I hope they do!), but I won't go down without a fight! The following week, I'll finally get my Rocky-Mountain-fix in Fort Collins, Co. Quad Rock 50 will be a fun time with great people. I will definitely be in over my head, so the expectations on the racing-side of things are low, but the expectations on the fun-side are quite high. Looking forward to playing around in Nick's backyard.
After 2 hard races, though, my focus is just to take care of my body and stay healthy.
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