Base Week 7 82miles on 8 runs in 6 days:
M: 8miles recovery run on half hills/half flat
T: 13miles with Marshall at KSF on Middle Ridge Trail Loop (Hilly)
W: 10miles w/SW (16x30seconds)
T: 14miles at solid effort at Kanawha State Forrest (Hilly)
F: OFF (Was tired and on the recovery week felt it was a good idea)
S: 12miles with 6mile Steady State(32:35/5:26avg)/ 5miles on grassUC Bike Loop, Splits 5:30, 5:19, 5:23, 5:25, 5:30, 5:24S: 20miles on the Dunbar Loop from UC
Recap: Good recovery/drop of miles week. Only did the one double run day (Saturday) so that was a nice break from doubles. I did load up with a big weekend though which had me feeling pretty tired on the 20miler but I got it in with most of the last half around 6:40s so nothing special but not completely a waste of time. The steady state Saturday didn't feel good but didn't feel horrible just feeling sort of flat on these steady state runs, they make me a little scared of Tempo Pace running(5:05-10) which is only about 4-5 weeks away. But I will worry about that when it comes. I look for feel more then pace on these and right now feel is a little tougher then I would like it to be. Maybe it is the mileage I have been running the previous weeks leaving me flat on them. Long time to get really fit or faster...right now I'm getting super strong though I feel more comfortable putting in harder efforts up hills then I do on flats right now. CDR is basically a strength race and not a speed race so I might be looking good in 5 weeks for that first test race. Thursday's run was a big effort for that terrain, the hills at KSF can be tough to run on and I really felt good that day and hammered along pretty solidly.
Mountain Running: Were heading to Pocahontas County tomorrow after our UC athletic meeting for a quick little getaway before XC practice starts up with the team the following week. I would love to live in Pocahontas County and just run the miles and miles of trails for the entire summer so 3.5 days won't feel like much time but it will be enjoyable. Were looking into a cheap camp in the county to fix up and hopefully can see some good ideas this week. Wouldn't be a bad way to spend a whole summer in Nature's Mountain Playground!
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