Last Week Before American River 50

 Mar 22- 26 miles (3:07:17) AV 7:12, First 21 Flat (7:00 pace) on Roads & Trails, then 3M climb up Fox Hollow Rd. to Ridgeline Trail-Butte TR Head (23 min), finished with down hill and flat.  Felt good.

Mar 23- 12 miles (1:23:33) AV 6:58, DAC- Pre Trail-Finger-Back-VR Bike Path LP

Mar 24- 11 miles (1:17:14) AV 7:00, Home-Rexius-Amazon x3- Back-Headwaters Hill; felt good on the hill (9:39)

Mar 25- 12 miles (1:17:18) DAC-Amazon TR x9-Back--2.5m WU, 1 mile with strides (6:17), 5x 800m On/Off- 2:41-3:14-2:44-3:18-2:43-3:17-2:44-3:18-2:44-3:14- 5M (30:02) AV 6:00 (2:43/3:16), 2.5m WD, Lift at Gym.  Tired today....windy.

Mar 26- Off (Rest) Massage

Mar 27- 13 miles (1:29:31) AV 6:55- Home-Rexius-Amazon x3- Back- Add On with Craig-Headwaters Hill.  Felt Good on Hill (9:29)

Mar 28 19.5 miles (2:07:45) Pre Trail-VR Bike Path-Pre Trail--4.25 WU- 8x strides- 10M MP Run (59:23) AV 5:56- 5.25 WD.  Felt Good.

Weekly Total- 93

Now time to rest and get ready for AR 50.  

A Bit Of Rest

After a progressive buildup in volume and intensity over the past 4 weeks and the fact that I was quite tired after last week, I decided to take a bit of a recovery week.  

Mar 15- 12.5 miles Home-Headwaters-Dillard LP-Blanton-Back (1:40) Very Tired!

Mar 16- 12 miles DAC-Pre-Finger-Valley River BP-Back (1:24:01) AV 7:01

Mar 17- 8 miles DAC-Amazon-Rexius-Back (57:48) AV 7:15, Lift at Gym, Chiro TX

Mar 18- 10 miles DAC-Pre-Finger-Theater LP-Back (1:11:00) AV 7:03

Mar 19- 0 miles, Rest, Massage

Mar 20- 12 miles Amazon Trail x12 (1:18:17), 3M WU, 1M w/strides (6:17), 4x Mile w/400R- 5:34- 1:47R- 5:36- 1:50R- 5:33- 1:43R- 5:33- 1:44R- 5M (29:23) AV 5:52.7 (5:34/1:46), 3M WD, Lift at Gym

Mar 21- 10.5 miles Home-Rexius-Amazon x1- Campus Cematary-Back (1:12:40) AV 7:05

Weekly Total- 65

Coming Along.....

Mar 8- ~26 miles (3:46), Home-Headwaters TR-Dillard-Mt. Baldy TR-Back to Dillard-Blanton-Dillard LP-Spencer Butte Summit-N. Face Butte Summit-Home w/Lewis Taylor

Mar 9- 6 miles (44:30) DAC -Pre Trail-Back, AV 7:24

Mar 10- 12 miles (1:23:00) DAC-Pre TR-Finger-Valley River BP-Back, AV 6:57

Mar 11- 12.5 miles (1:21:43) DAC-Amazon TR x10-Back--2.5 WU, 1M w/strides (6:21), 3x 2Mile w/800m Recovery- 5:49, 5:50, 3:30R, 5:48, 5:47, 3:37R, 5:50, 5:49- 7M (42:03) AV 6:00 (5:49/3:33), 2.5WD, Lift at Gym

Mar 12- 12 miles (1:26:51) DAC-Amazon-Rexius-Headwaters Hill-Dillard LP-Back, AV ~7:10

Mar 13- 12 miles (1:28:21) Home-Rexius TR-Amazon x1- Back-Headwaters Hill-Dillard LP x2-Home (2nd Half Hilly)

Mar 14- 20.5 miles (2:14:00) Valley River Bike Path LP x 3.5, Up Tempo (20M 2:10:01 AV 6:27)

Weekly Total- 101

Tomorrow will be a hilly 20 on the Ridgeline Trail if all goes well.

More Training. More Training Needed.

Mar 1- ~20 miles (3:02) Home-Headwaters-Butte Summit-Dillard-Mt Blady-Spring Blvd-Rexius-Fox Hollow Rd.-Butte Halfway-Home w/Thornley, Rielly, Nate, Eric- EZ Ups/Downs

Mar 2- 10 miles (1:11:20) DAC-Pre-Finger-Theater LP-Back, AV 7:04

Mar 3- 10.5 miles (~1:17) No Watch, DAC-Amazon TR-Rexius-Headwaters Hill-Back, Lift at Gym

Mar 4- 13 miles (1:25:26) DAC-VR Bike Path x2-Back--1M EZ, 10M Up Tempo (1:04:20) AV 6:26, 2M EZ 

Mar 5- 10.5 miles (1:15:13) DAC-Amazon TR-Rexius-Headwaters Hill-Back, AV ~7:10

Mar 6- 10.5 miles (1:13:19) Home-Rexius-Amazon x1-Campus Cemetary-Back, AV 7:02

Mar 7- 11 miles (1:11:36) Amazon Trail x11, 3M WU, 1M with 8 Strides (6:12), 4x mile w/400R Jog continuous- 5:36-1:44-5:39-1:45-5:40-1:43-5:37-1:44 (29:33) 5M AV 5:54 (5:38/1:44), 2M WD, Lift at Gym

Weekly Total - 85