Monday:
AM - 30 minutes easy on the Track about 3.5 miles
PM - 50 minutes easy out and back in Fort Langley about 6.5 miles
Tuesday:
We did a nice workout as a team with 3 mins on and 1 min rest. I got in about 9 intervals. With 20 mins warmup and 15 mins cooldown and some strides on the track afterward I'd say it was about 10 miles, maybe a little more.
Wednesday:
My legs were a bit tired today, but I needed to get in a decent mid-long run. So I did an out and back on the Fort-to-Fort trail putting in about 90 minutes and somewhere close to 12 miles.
Thursday:
We did a hill workout today. Not that I'd really consider them all that much of a hill having run in Auburn with Jake a lot, but doing even smaller hills with my Vibrams (both of which tend to tire out calves) was good. After 20 minutes warmup we did 20 minutes of race-pace up the hill through the top of the hill to the downside and jogged easily down to the bottom of the other side and turn around and repeat. After that we did 5x15sec sprints up the hill. A nice easy 15 minutes afterwards rounded out my run. I probably put in about 8 miles today.
Friday:
Recovery prep for tomorrow's race called for only 20 minutes easy and some strides. Only got in about 3 miles.
Saturday:
Whistler Spirit Run. We went to this one last year. They changed the course a little bit so it would actually be 8k instead of the "8k" that was actually 7.5k or so last year. It was up at Whistler, a ski resort and olympic competition area for the winter olympics a few years ago. Its a bit at altitude, probably around 3500 to 4000 feet and the course is rather rugged. There isn't much of it that is actually flat, either going up or down a little everywhere (not steep mind you, just not really flat). With the rather large rocks for "gravel" along the whole trail it was more of a mountain race than a cross country meet. Mark had us use the race as a workout and basically went a little faster than tempo. I cruised along the first 6k and then picked it up a little. I caught up to Blair soon after that and we cruised along together until 1k to go where my body fritzed out and I had to slow down. With all things considered I'd say my time of 29:13 was pretty good. Unfortunately for Mark and 2 other guys they ran the wrong way on the last loop and did an extra 500-700 meters. It was strange to finish before a couple people that had been ahead of me.
With an easy 20 minute warmup and 15 minute cooldown rounding out the race we probably put in about 9 or 10 miles to round out the week.
Total mileage: ~52 miles
Running Toward God,
Jason
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