Moab Red Hot 33K Training...Part III

Micah, hiking the Poison Spider Trail, looking for Alex

2009

Countdown:  almost 2 weeks...12 days...288 hours...17,280 minutes...1,036,800 seconds

February 7-13: 30-35 miles with an 8 mile long run

• Monday...6 miles in Pineridge...took advantage of my last leisurely week of sleeping in until 7:30am and going for my run whenever I feel like it, since next Monday I start my new job in Denver and have to be there by 8am.  I waited until the temperature got to 40 degrees before I set out on my run with Shadow.  Half a mile into the run my calves felt fatigued and slow.  Pushed through the fatigue and everything loosened up by mile 3.  Ate a body-warmed Sunkist fruit snack...so good!  Decided to make use of the Dixon Reservoir facilities since I happened to be passing by...ah, sweet relief!  Timber Trail all to myself today...this has got to be my favorite place to run.  The rolling single track always takes me to a contemplative state.  I cruise along thinking deep thoughts...or...nothing at all, with a smile on my face, letting my senses take in my surroundings.  Sometimes I forget I am running and feel like I am flying.  Today I thought about my love of writing, running, and my EMT work.  I enjoy these activities and in doing them I feel a sense of accomplishment and satisfaction in doing well.  Maybe not my best, since there is always room for improvement.  It's exciting to know that there will always be more to learn, new experiences to be had, techniques to perfect.  By the end of my run, I felt completely different then when I started...strong, invigorated, satisfied, accomplished.
• Tuesday...REST...since I hear there's foul weather a brewin' 
• Wednesday...4 miles around Spring Canyon Park and into Pineridge w/Shadow.  Fresh powder snow crunching underfoot, sun shining magnificently, neon green FCTR tech shirt blazing blindingly.
• Thursday...4 miles around Spring Canyon Park's snow crusted path w/Shadow.  Time--48:27, Avg.--12:06, Max--8:28.  Used the trick of telling myself,  "I'll go for a walk," to get my running butt out the door...it never ends up being a walk...might as well run, right.  Felt slow, but I can't complain about the time in the radiant sunshine.  Those UV rays and vitamin D always improve my mood.
• Friday...8 miles into Maxwell/Foothills via Pineridge/Timber Trail.  42 degrees, bright sunshine, southwesterly wind.  Enjoyed a casual pace with Shadow...after finishing my 8th mile I felt like I could have gone for another 8-12...I know I will be able to finish the 33K next Saturday, but I'm going to be really beat by the end.  Running in the snow the past couple of days has made me feel slower since it mimics the feel of running in sand.  I'm thinking that this feeling must somehow correlate to running the slick rock/sandy trails in Moab.  Hopefully my body will be prepared and I can enjoy myself for the 5+ hours it will take me to complete ~19 miles.
• Saturday...4 miles around Spring Canyon Park with Alex and Shadow.  57 degrees!  Bright Sunshine!  Northwesterly gusts of 30+ mph!  Felt faster today since the snow had mostly melted.  I started out avoiding the slushy snow and mud puddles, but then said what the heck and ran the last 3.5 miles right through the slushiest parts...it was great!  Average--10:45, Max--8:31.
• Sunday...4 miles around Spring Canyon Park and into Pineridge with Alex & Shadow.  Beautiful sunny morning with a balmy temperature of 46 degrees at 9am and into the low 70s by the afternoon!  Only needed a tank top and shorts for this run...felt so light without all my winter gear!  Surprisingly, the trails were mostly dry.  There were a few muddy spots which were easily avoided.  
• 30 miles for the week was good enough for me as I'm heading into my taper.  Alex says it is better to be under-trained then over-trained...I feel like my training has been just right.

February 14-20: 10-15 miles plus 20.5 mile race