A relatively quick recovery following the American River 50 allowed for a solid week of training. Here's how it looked:
Monday (Apr. 8): off
Tuesday (Apr. 9): PM 10 miles, 1hr:16, 7:31/mile, out-and-back on the Cap City trail. After two days off following the AR50, I was back out the door. Not feeling great, and my legs are still a bit tight/sore, but feeling good enough to run again.
Wednesday (Apr. 10): PM 10 miles, 1hr:15, 7:26/mile, out-and-back along the Lakefront trail. Same story this afternoon as yesterday.
Thursday (Apr. 11): AM 6 miles, :44, 7:25/mile, out-and-back on Cap City Trail. Still feeling general fatigue and my legs are still feeling heavy. PM 12 miles, 1hr:24, 7:04/mile, along Monona Bay to an Arb loop (road). Finally feeling stronger since the weekend: legs more responsive, body feeling more rested.
Friday (Apr. 12): PM 20 miles, 2hrs:25, 7:14/mile, out-and-back on Southwest bike trail. My legs were finally feeling more fully recovered from the AR50, so I had a longer effort in the afternoon.
Saturday (Apr. 13): AM 16 miles, 1hr:47, 6:42/mile, 2 x 3mile repeats, Arb (road). 6 mile warm up, then 3 miles in 17:29 (5:50, 5:52, 5:47); 1 mile easy, then another 3 miles in 17:28 (5:52, 5:54, 5:42); 3 mile cool down. Felt good to pick up some speed.
Sunday (Apr. 14): PM 15 miles, 1hr:46, 7:01/mile, SMR loop + hills. 4 miles easy, then 5 x 150m hill; 5 miles easy, then 3 x 250m hill; 1 mile easy, then 3 x 350m hill; finished with 2 easy miles.
Weekly Totals: 89 miles, 10hrs:45. A strong week following the race last weekend. I ended the week feeling rather rested, which is promising for the upcoming week.