I did two key workouts this week. The first was a tempo-interval workout on Tuesday where I ran 2 x 2 miles at my half marathon pace (6:55 or so). I was a little surprised that I could hit this workout. It hurt, but I did it. On Saturday I did a long run with huge vertical (roughly 4K) and I simulated my race day nutrition and hydration strategy. It was flawless, almost easy. Before the run I ate a packet of PocketFuel to satiate hunger. During the run I consumed more about 80 oz of fluid (800 calories) and four gels. I would say that my pace was sustainable for a 50 mile run, particularly since Old Pueblo is just about half that amount of vertical.
The key now is to continue to execute. I may pick up my miles just a bit for a few key weeks -- namely when there are some back-to-back efforts -- but I will not sacrifice the cross-training that I have established. This next week is supposed to be a cut-back week and I will likely take it.
Before leaving, here is a quick update on how my November training went:
- 175 miles with about 15K of vertical
- I ran 20 times for an average of 8.7 miles per run and a total of 26 hours
- Longest run was 20 miles
|Monday||Rest||P90x - Yoga|
|Tuesday||7||Tempo Invertals - 2 x 2 miles at half marathon pace|
|Friday||Rest||P90x - Legs, Back, and Ab Ripper X|
|Saturday||20||Deer Creek Canyon Long|
|Total||46||About 5400 vertical feet|