Mon, 16-Jun-2008: Scheduled day off. Travel to NYC. Arrived at NYC very late and ended up in a smoking room.
Tue, 17-Jun-2008: 45-70 mins recovery run. Did this in the hotel treadmill in NYC. 5.9-6 mph at 1% grade for 45 mins and 10 min cool down with walking. Supposed to be recovery run but HR was high probably because of being tired due to lack of sleep and the hot gym.
Wed, 18-Jun-2008: 75-90 mins in zone 2 and 3a. 10-15 mins in zone 2, rest in 3a. 10-12 strides for 30 secs with recovery of 1:30-2:00. If doing it on the TM use 7-10-12% grade and add 5-10 secs to stride duration. 30 mins running at 5.6 mph at 1% grade, 12 strides-first 7 at 5.6 mph and 7-7.5% grade for 45 secs and 1:15 recovery, next 3 at 5.8 mph and 7-7.5% grade for 45 secs and 1:15 recovery, last 2 at 5.9 mph and 7-7.5% grade for 45 secs and 1:15 recovery, rest of the run at 6.0 mph and 1% grade. 3 min cool down.
Thu, 19-Jun-2008: Uphill Tempo effort, 20-25 mins WU in zone 2 and 3a, 40-45 mins at TPace HR in the upper 150s, 15 min CD. Did this run on the TM at the hotel gym again. 20 min WU with the first 5 minutes walking. 40 mins at 5% grade and 5.6 mph. 10 mins cool down walking. Felt good but HR was not in required zone though. Maybe that’s why I felt good!
Fri, 20-Jun-2008: 45-70 min recovery run. Decided to drive from home to Sheridan, WY to pace a friend in one stretch rather than break it up over Thu and Fri. Found out the hard way that there is a 64 mile stretch with no gas station. Fortunately a state trooper drove by a minute after I ran out of gas. He was extremely nice to drive me to Kaycee, WY and back to get some gas. Phew. Given that I’ll be pacing 53 miles I decided to bag the recovery run unless you count the fact that I picked up my runner at around 11:00pm. Yeah. That’s it. I did do the recovery run.
Sat, 21-Jun-2008: Pacing Terri at Big horn 100. Terri was having a great race. She was ahead of her fastest projection and was looking good when I picked her up at Pacer Junction around 11:00pm. But the wheels started coming off slowly and she had to fight through some tendon inflammation. We covered the ~53 miles in 19:xx but Terri was a trooper and finished in 31:10. For the first 12 hours of pacing my stomach had gone south. I had to visit the bushes multiple times until I figured out what the problem was. Anytime I tried to run (trying to encourage Terri to run) my stomach cramps kicked in. Finally it occurred to me that it could be because of gas and, lo and behold, letting it rip whenever I felt the pressure build solved the problem. Until that time I was surviving on water and Mountain Dew. After that I was able to eat salt and potatoes with no issues. Felt a little sore and tired when done with pacing. Slept like a log through the night.
Sun, 22-Jun-2008: Nada. Zip. Drove back home from Sheridan, WY after meeting Scott at the BH awards ceremony breakfast. And this time I did not run out of gas although I was pushing my luck. Will I ever learn? Surprisingly I was only mildly sore and my quads felt great.
Summary: Overall a great week. I was afraid I was not going to be able to get all the workouts in due to work but it turned out much better than I expected. I got all the key workouts in and felt good.
