S2S Training: Week 13 of 14

Week 13 Theme: RACE TAPER / Tune-Up Run

• Tuesday 4 mi easy with strides
• Wednesday 45 min Z2 singletrack
• Saturday Trail half
• Weekly mileage ~21 miles

>> Tune-Up Half Marathon (Oct 17): Treat this as a strictly controlled effort at target 50k pace/effort—do not race it at full half-marathon pace. Use it to dial in your gear, shoes, and starting rhythm one week before the main event.

Monday

short dog walks

Tuesday

6.6 mi @ 8:42/mi

Nice cool morning makes for speedy miles in the dark!

Wednesday

3.5 mi singletrack

45 mins on the trails at SCRA just as prescribed. Kept the effort easy and just enjoyed the miles in the woods with pup! I'm done with mid-80s temps though... come on, it's mid October!

Thursday

30 min work walk

Friday

Rest

Saturday

Sadlers Creek Stumble - Trail Half Marathon - 13.75 mi @ 9:14/mi

Ummmmmm holy crap what a run!! 

This race was SUCH a confidence boost. I felt so strong the whole way, ran WAY faster than planned, managed 3rd overall female, and generally loved this run.

Started out a little unsure how I'd do based on an incredibly poor night of sleep (camping and wind! plus maybe one beer more than I should have had) but thankfully the race didn't start until 8:45 so I had plenty of time to get myself up, get some food and coffee, and prepare for the day.

The pre-race starting line excitement was so fun - giving last minute hugs to other racers and wishing everyone good luck!

The race is a 6.8-mile loop, so the half marathon consists of just two laps. I'd planned to go steady/easy on the first lap and push the second one if I still felt good. Estimated maybe 1:15 per lap with a goal of being around 2:30 or a bit under. 

Did not follow that plan at ALL. The first lap went by way faster than intended... just a few minutes over an hour (1:03 to be exact). Felt strong and decided to cruise through the start/finish and see what the second lap would be. 

Lap #2 was only slightly slower (1:04) for a total of 2:07 and good enough for a third place overall female finish!!

Side note: apparently someone dropped down from one of the longer races into the half marathon category and bumped me off of the podium, but awards had already been given so I got to keep the award/title. 

Regardless, this was such a great day on the trails - perfectly chilly fall weather, amazing trail conditions, and all systems firing just right. A great confidence boost going into next weekend!

Weekly summary

All systems are go - we good!!! ✅✅✅

S2S Training: Week 12 of 14

Week 12 Theme: Rest & Recovery Focus (Max 1 hr runs)

• Tuesday 4 mi easy
• Wednesday 45 min singletrack
• Friday 3 mi easy
• Weekend 1 hr trail run + long hike

Monday

2.5 mi walking tour

Traveling for work this week in New Orleans, took a walking "Voodoo & Vampires Tour" which was entertaining!

Tuesday

6.3 mi @ 8:56/mi

Morning run along the NOLA Riverfront... middle miles speedy once I got to the riverwalk path and had to dodge unhoused individuals (one who decided he wanted to run along ahead of me for about half a mile). 

Thankfully the time change to Central timezone made a sunrise run feel not quite so early despite being up late last night. 😅

Wednesday & Thursday

Walk and Travel

Two more days in New Orleans for a work trip, no exercise but a good bit of walking around. Return travel on Thursday was mostly walking through airports!

Friday

4.4 mi singletrack

Got in a nice hour at Yo Mama's House this morning after dropping D off at school. This run kind of covers both the singletrack miles from Wednesday and the Friday easy run... not really but it's what I got!

Saturday

6.3 mi @ 9:02/mi

Ran roads in the hurricane! Hurricane Isaias was blowing through all day on Saturday so I went out midday for the hilly loop near my house. Off and on rain and wind gusts made it interesting but overall it was fairly enjoyable!

Sunday

4.7 mi hike

After all the rain yesterday, I figured a waterfall would be pretty impressive so I got the kids out for a walk in the woods. One was much more enthusiastic about it than the other. 😂

Week Summary

✅ Tuesday 4 mi easy - done with extra

✅ Wednesday 45 min singletrack - basically did Friday, not Wednesday

🟨 Friday 3 mi easy - optional so not red, did miles Friday

🟨 Weekend 1 hr trail run + long hike - an hour run but not trail; hike was not long but was a hike

17 miles total this week is exactly where I was supposed to be but man it feels like slacking!!

S2S Training: Week 11 of 14

Week 11 theme: Aerobic Maintenance Block

• Tuesday 5 mi Moderate Hill
• Wednesday ~5 mi (50 min)
• Friday 3 mi Easy
• Saturday 12 mi Trail (2,000 ft gain)
• Weekly total ~25 mi

Monday

1.3 mi ruck 20#

Got a new (to me) bullet ruck 15L in Everglades Camo so had to take it for a spin on the morning pup walk.

2.3 mi trail walk

SCRA trails were busy for the NICA time trial during practice, so Ivy and I stuck with walking back and forth to spectate. She got adorably excited every time D would ride by.

Tuesday

6.6 mi @ 8:56/mi

Another week of early neighborhood loops. Much cooler this time!

Wednesday

1 mi morning walk 

4 mi singletrack (50 min)

Felt very slow and tired this evening. I think the little tastes of fall weather makes the heat more difficult to handle! Ivy and I were both sluggish.

Thursday

45 min work gym

Yay strength!

Friday

4 mi @ 10min/mi

Easy solo miles on the Gold Line - chose to run without the pup since she'd been rather tired and I worried she'd protest.

1.5 mi walks

Lunch walk plus a little exploration with kiddo in the evening at Poinsett Bridge

Saturday

16 mi w/ 2,300 ft vert

Originally planned a 14 mile loop in Dupont with some moderate elevation but felt good and wanted a couple more miles so rounded out 16 miles. Started at Fawn Lake, Reasonover Creek Trail, Airstrip views, ventured up to Bridal Veil Falls, looped Burnt Mountain, crossed Corn Mill Shoals, then looped Fawn Lake at the end. Started sprinkling just at the end but man, this felt great! A little bit of fall color coming in 😍

Sunday

5 mi @ 10:16/mi

Recovery swamp rabbit miles... flat and easy pace.

Weekly Summary

✅Tuesday 5 mi Moderate Hill - exceeded, 10k

✅Wednesday ~5 mi (50 min) - done at 50 mins

✅Friday 3 mi Easy - extra credit at 4 mi

✅Saturday 12 mi Trail (2,000 ft gain) - hit the vert, exceeded miles

Total weekly miles = 35 miles

Definitely went above and beyond, but feeling good and strong - was afraid of being short some miles but now feeling good!

S2S Training: Week 10 of 14

Week 10 Training Theme: Early Taper / Volume Drop (Max 1 hr runs)

6.2 mi Hill Repeats
~5–6 mi (60 min)

Friday 4 mi Easy

Saturday 1 hr Trail Run (~6 mi)

Sunday 1 hr Trail Run or Long Hike

~22–26 mi weekly goal

So this plan was made thinking I didn't have any freedom during the weekend, but it turns out I have Saturday open so I'm going to go for some bigger miles/vert than the plan calls for. 

Monday

3.25 mi @ 11:09/mi pup run

Didn't necessarily need the miles but had to take advantage of some slightly cooler temps and get some pup miles.

Tuesday

6.55 mi @ 9:20/mi

Got in some early loops around the neighborhood because of a crazy upcoming workday. Had not done a really early run from the new house yet but it was an adventure and was super happy to get it done. Was HUMID as all get out though...

Wednesday

5.2 mi 60 minute singletrack

OMG FALL WEATHER!!! Took the pup out during D's practice time and oh what a glorious run we had! The gray windy cool weather all day just set the perfect mood for an evening in the woods.

saw a snek fren

Thursday

40 min work gym

Fiddle farting around in the gym, but I'm sore (the next day) so... I guess it did something.

Friday

2.2 mi @ 12:30/mi

Wanted to attempt a 4 mile run with Ivy but she only could stand for 2 today. I think I wore the poor gal out, even with cooler temps!

2.6 @ 8:55/mi

Finished up the rest of Friday's easy miles on my own at lunch.

Saturday

11 mi trail run w/ 3,900ft elevation

Big morning at Table Rock State Park!

First off, this gloriousness

Goal was to hit the 2 big peaks in a Y-shaped path, and that's exactly what we did! First, ascending Table Rock trail to its end with a beautiful overlook to Stool Mountain. Could not get over how clear it was!

Someone's pants??

Then back along the Ridge Trail to connect over to Pinnacle Mountain. Did a run/walk/fartlek sort of run to break up the uphill death marching and it worked really well!

Felt super strong the entire way, so much different than the last time running here. The weather gets a lot of credit for that!

1.3 mi glow kayak

Paddling under the full moon! Not a lot of distance covered but certainly a fun event.

Sunday

4.5 mi @ 11:09/mi

Recovery run on the SRT fueled by a Waffle House All-Star breakfast. 😂

Week Summary/Review

35 miles run - more than goal!

🟨6.2 mi Hill Repeats - mileage and repeats yes, hilly - not so much

✅Wednesday ~5–6 mi (60 min) singletrack - yesssss

✅Friday 4 mi Easy - good enough

Saturday 1 hr Trail Run (~6 mi)

Sunday 1 hr Trail Run or Long Hike

✅Weekend long miles - soooo happy with this run!