Week of Nov. 7 ~ 13
68.7km / 42.7 mi. 7:09 running time
Two days rest after the Half effort on Sunday.
Club workout - 2000m x 3. Total 12.2k
Started ok, but legs felt very tired, so slowed. 2nd and 3rd quads were sore, so took it very easy.
70 minutes very easy.
80 minutes, at a decent pace coming back.
Also a gym workout.
11C, slight rain
90 minutes very easy.
17.4k trail run (123 minutes) with 10 other people on my favorite Ome trail.
A bear has been sighted out there recently, so the hikers (of which there are not many) all had bells, but he/she didn't show.
This is the trail with constant up/down and a large number of very steep places, where you step up rocks and roots - very good for the leg muscles. We went out at a very easy pace, and picked up a bit coming back. About I guess 2.7k from the end is a spot where I always used to go hard, so muscle memory kicked in and I kicked in to the end. It's rolling up/downs, with a long downhill to the finish. I used to run that stretch (5 years and more ago) in around 11:00 on my fast days, and today did 12:19, which was pretty good on tired legs.
So a good workout, which together with last Sunday's tempo-paced Half, should hold me in good stead for the Half next Sunday. Serious tapering this week!
45 minutes ago