Week summary 2/25-3/3

2/25/2013
Mon- rest/recovery from Ragnar del sol ultra.

IT band is pretty dang tight but manageable.

2/26/2013
Tues- AM: 1:00 hr easy pace

2/27/2013
Wed- AM: 8 miles @ 5:45 pace

Track tempo run, not my favorite running surface but IT band was solid today and pace was easily sustainable for a "tempo". Time to pick it up.

Thurs- AM: 1 hr. easy pace

PM: 30 min. easy pace

IT band got angry so my easy pace was all I could give. Foam rolled following the PM run and that seemed to help quite a bit.

Fri- AM: extra 1.5 hrs of sleep.

I am thinking of counting that time as training...

PM: Treadmill- 30 min @ 15% incline followed by 3 x 4:1 intervals @ 15% (4 min. 4.5 mph and 1 min 10 mph) 16 min on stairmaster at full capacity (162 stairs per min).

This was pretty intense.

Sat- AM: 1:45 hrs on the bluff

Left at 6:00 which meant no headlamp! Sweet glorious single track. It has been too long my dear friend. I carried 16 oz of a carb/electrolyte blend from the local Complete Nutrition that seemed to keep my metabolic monster at ease.

PM: 1:45 hrs. Mtn. bike on the bluff with the girls

So towing 60 lbs of babies in the 40+ lbs bike trailer down and back up around 1000' vert on sandy trails was killer. What the heck was I thinking.

Sun- AM: 1:30 hrs hike to Big Rock w/Mom.

I almost lost a few appendages to frostbite and probably could have been quicker in ice skates due to icy trail conditions but regardless, the views made it worth it.

Week total: 9.25 hrs

Recap- consistency! Now start inching up total time (quite a ways off of Killian's 30+ hr weeks :) but I have a life. I also have an incredible family that supports my ultra antics and puts up with me when I am grumpy because I missed a run.