Training June 21 - 27

Monday - 16 (5, 11 with Jake Klim)

Tuesday - 15 (8, 7 at gym)

Wednesday - 14.5 (4, 10.5) ... Workout on CCT with GRC: We did 3 miles, 2 miles, 1 mile with about a half mile for rest. It was 100 degrees. We were thinking marathonish pace, but in conditions like this, during a big week in training, no pace is particularly easy. For the 3, I went 5:30, 5:26, ?, as I didn't see the last mark and ran by it -- stopped when I looked at my watch and saw more than 6 minutes. Turned around, jogged. The first rep was mostly downhill; for the second, we turned around and had a tough climb. Jake and I ran an even 11 minutes, with Chris Bain right behind us. Finished in 5:18, perhaps a second behind Klim. That rep was on a slight uphill grade as well.

Thursday - 14.5 (5, 9.5, gym) Let's face it: Training on Thursday never feels very good. These runs are very easy.

Friday - 12 with 5 strides on grass. Weather was cooler; that helped. Tried to save something for the 20-mile "Duel Ferries" workout tomorrow morning with GRC.

Saturday - 20 ... "Duel Ferries" is a classic GRC workout. We meet at Edward's Ferry, Lock 25 and Mile 30 along the C&O Canal Towpath.
Our loop consists of two 10.1 mile loops, and while the run has been completed at a casual pace, usually we make it into something of a workout. The collective mindset, I think, is that we might as well: For one, it takes everyone about an hour to get there. Also, it's entirely natural surface -- beginning with 4 to 5 miles of packed dirt which take us to the entrance for White's Ferry, where we sort of turn around onto a dirt-rock road which segues into the toughest portion: a .9 mile stretch (btw miles 6 and 7) with the sun beating down and endless view of fields on both sides. We call this stretch "Kansas."
We had a pack of 14, half of which were going the full 20. We kept everyone together through the first loop in 66 minutes and change; then, as was the plan, we picked it up. Karl Dusen, Joe Wiegner and I took it out a bit too hard. I think we realized that, too, after about 20 minutes, when we stopped at a water pump and regrouped with everyone else. As we approached Kansas, though, Jake Klim took charge and Wiggy followed suit. Karl and I hung back a bit. Then Karl gapped me. Then Wiggy gapped Jake. Then Chris Sloane caught me. There was a line of us, all of us Chicago bound, with 50 to 100 meters of separation ... and what a sight it was as we crossed through Kansas: "This is awesome," I thought. "This is why you join a team."
My stomach hurt a lot. My right calf and achilles was pretty tight. The last 20 minutes or so, though, I was able to catch a second wind and finish the loop in less than 60 minutes, for about a 5:50 avg. and a rough total of 2:05 low.
The "course record" was 2:07. Today, we put seven guys under that mark.
This was very good training.

Sunday - 10 After a long night of sleep, took it very easy this morning. My right calf is still a bit banged up and I appear to be losing a toenail on my left foot. My energy level, however, was actually pretty good.

Total - 102 ... Comments: None at the moment. Still ruminating.