I've wrapped up my training for Lean Horse 100 Mile Trail Run. Last week I had real strong workouts; my track workout was faster, my tempo run was quicker, my hills were stronger and my long run was a piece of cake.
I haven't run tempo runs in past training. For the last 6 weeks I've been running a 10 mile tempo run which began at a 815 minute mile average 6 weeks ago and ended at a 748 minute mile average last week. I like that! My heart rate average began at 173 during each session and ended at an average of 168.
For hills I went to Powder Ridge as there was road construction heading East into the Twin Cities over the weekend, I didn't want to bother with that. I was able to run 8 hours of the ski hill and the tubing hill for variation. As I was leaving I was told by the caretaker that I was welcome to come and run the hills any time during the summer. I haven't seen a caretaker out there at all when I have run hills in the past. I was happy he wasn't there to tell me I was trespassing. I was glad to have finished my workout before the thunder and lightening storm hit as I was driving home.
Sunday was my final long run. I slept in, not reaching the trail until 630. With the later start I knew Topaz would become too warm to get in a full 40 miles so I decided to run 20 with him on trail and finish up on my own later. With the recent rains a few of the ponds where he likes to lay had adequate water for him to drink and soak. We ran 20 miles and then headed for home.
I changed out of my Inov 8s into my Ascis road shoes, mixed up some Heed, grabbed some gels and left him at the door. He screamed in agony as I went running down the driveway. Poor pup. He just couldn't understand that he would become too warm running 40 miles at 80F.
The road run went very well. I left my iPod at home, wanting to visualize/meditate as I ran, practicing some of the Running Within techniques I have been studying. I ran the 6 miles into Big Lake, stopping at Cobornes to refill, off around the lake 2 times, back to Cobornes and then home. Total for road run = 23 miles, trail run = 20 miles. Not a bad day!
As I was nearing home I was wondering what I would do first: eat the steel cut oats that I had in the crock pot or jump into the pool. I didn't realize I had made a decision until I was stripping out of my ishy running clothes and jumping into the refreshing pool. Ah, how wonderful! The oats post swim tasted pretty wonderful, too.
Today Topaz and I went for our final summer vacation morning trail run. My 8 weeks of summer vacation has come to an end. Tomorrow I head back to work. It's been a wonderful summer but summer vacation can't last forever. It will be nice to have a pay check again :)
Now I need to formulate my new workout schedule between the boys fall sports, school and working. The first few weeks are always take a bit of getting used to.