Big Miles week

Setting a couple of mini-goals this week:

    60+ minutes total strength work

    5+ miles total rucking distance

Monday

Did: 3.2 mi @ 9:23/mi avg + 14.5 mi bike ride + 1.5 mi ruck

Got in a pre-dawn 5k in the neighborhood - man it was swampy feeling! Ugh. But was great to get it done early. 

Dawn Patrol

At lunch, got in an hour on the road bikes with Scott - one of the perks of our usual WFH Mondays! 😊

In the evening, I took the 20# pack to D's soccer practice and rucked around the perimeter of the fields. About 1.5 miles in 30 mins and didn't feel too bad. 

Tuesday

Did: 6.38 mi @ 8:24/mi avg

Overall average pace was slowwwww today despite doing speed work on the track. Smaller group today but still good! I ended up doing 8x400m (1:37-1:43) because I couldn't muster the motivation to go more than 1 lap at a fast pace. Still, better than nothing and glad I got it done. It started to rain as we left the track which was a welcome cooldown.

Rained on!

Wednesday

Did: 2 mi ruck walk + 20 min ruck strength + 1.3 mi @ 8:34/mi run

Triple workout day! Started with a 2 mi ruck walk with the pupper in the morning on the Swamp Rabbit Trail. 

Around lunchtime I got in a 20 min ruck strength workout with some situps, pushups, squats, side-steps, and curl to overhead press all with the 20# pack. Finished with a quick loop run around the neighborhood. Felt good!

Yep, ruck pushups are still on knees. 

Thursday

Did: 6 mi Altamont climb

Ran under the lovely full moon in slightly more comfortable temps up the mountain and back! Felt very sluggish and slow but managed to run the whole way. 

Bright moon

Friday

Did: 1.16 mi @ 9:21/mi + 3.17 mi ruck and strength

Got in a quick mile around the neighborhood in the morning before heading to the office. At lunch, I put on the 20# ruck pack and hit the cross-country trails. Stopped at 9/10 of the strength workout stations along the Wellness Trail (pushups, pull-ups, squats, sit-ups, jump-ups, etc). Took about 50 minutes to get through all the stations, then finished up with the perimeter loop on the trail and covered a little over 3 miles. Had the pack on for over an hour and felt pretty good overall!

Saturday

Did: 9.03 mi @ 8:04/mi avg

Oh MAN it felt good to run fast!! Haven't done this kind of mileage/pace in quite some time and it felt super duper good. Started off with some fast friends who were doing a much longer run, parted ways when I turned around and held onto a good pace for the remainder of my run back to the start. 

Sunday

Did: 14.02 mi @ 9:17/mi + 11 mi bike ride

Long run in the morning with the partial Blue Ridge Relay team!

Sunrise over Unity Park

Team before the run!

We started off as a group from Unity Park and headed to the southern terminus of the Swamp Rabbit Trail green line. Started off with an easy pace then pushed a little towards the finish. Great time with the group - looking forward to the race next weekend!

In the evening, did a family ride to dinner - 11 miles on the Swamp Rabbit for some tacos!

Week review

- 70 mins strength

- 6.5 mi ruck distance

- 41 miles for the week (!!)

Yep, time for a step-back week!