Wheeler Farm Loops

Great day of ski touring. In the morning we skied the same area as yesterday afternoon, which was still holding some lingering powder from the storm on Tuesday. Goes to show that you can almost always find powder in the backcountry if you're willing to work a bit for it.

After lunch we skinned up to the ridge between LCC and Silver Fork and had perfect corn/slush conditions on the way down. Hero snow.

PM - 7 miles. Horsepark.

AM - 7 miles.

PM - 7 miles + 8 x 100m strides. Did a couple Wheeler Farm loops w/ Andrea.

AM – 18 miles. LT Shuffle: 8 x 5 / 1 minute efforts (5 minutes LT, 1 minute easy, 1 minute 3K/5K, 3 minutes easy. Repeat x 8. Same idea as last week.). Average pace for the 5 minute efforts was 4:59/mile and for the 1 minute efforts was 4:41/mile. Average pace for the whole run was ~6:05/mile.

PM - 4 miles w/ Andrea. Wheeler Farm loops.

Splits:

I fell apart a bit at the end, but I finished the workout as planned because those last two reps were still the most important efforts... that's where the stimulus for adaptation was happening, even though I slowed down. And this was another reminder that you can't let a 4:52 mile accidentaly happen in the beginning of a half-marathon.

Got switched down from the Grandma's Marathon to the Bjorklund Half Marathon this morning. Sarah Culver is the best athlete coordinator in the business!!!

AM - 8 miles.

PM - 5 miles, most w/ Andrea.

AM - 5 miles. 

On my way to Atlanta for a couple days (work meeting). I hate leaving when it's snowing! Luckily I'll be back in time to ski on Sunday and the conditions should still be excellent.

PM - 4 miles + 8 x 100m strides. Just ran laps around Centennial Park. Feeling lethargic today... probably fighting off whatever knocked Andrea out a few days ago. If I wake up sick, I'll scratch from the meet tomorrow night. Too close to Cherry Blossom to take chances. Hoping a good night of sleep helps and I'll be able to give it a go.

AM - 4 miles. Decided to scratch from the 5000 tonight after this shakeout run. I'm fighting off just a touch of a cold, and a late-night race in the rain isn't the way to get it out of my system. I'll aim for a medium-long run this weekend instead, and wait until next week before doing anything intense. I would rather be over-conservative in this situation... no sick/injured racing this year. I'll get a shot at a 5K PR in June when I'm actually in shape for it, so I'm not worried about missing this one. I do wish I wasn't spending another night here and was just heading home after my meeting ends, though.

PM - 7 miles. Mostly around Georgia Tech's campus.

AM - 6 miles. Another downtown Atlanta jog before flying back to SLC.

PM - 18 mile long run w/ 10 x 45 second surges (5K effort, 90 second float) during the last couple miles. Wasatch Blvd / BCC 7-11 / Holladay loop. 6:29/mile avg pace (77%). Hilly and windy!

Glad I skipped the 5K last night. The race wasn't very fast. The extra recovery days helped me 1) fend off catching a cold and 2) not aggrevate a somewhat tender spot (probably an adhesion) in my left upper hamstring. It wasn't noticeable while running, but I felt it while massaging on Wednesday. I was able to get rid of it by Friday morning, and then waited a bit longer before doing anything faster than jogging.