Training Week: Dec 29 - Jan 4

Sunday: 

• PM Run: 8.02 Mi - 1,300' - 1:04 - Easy: Trappers lap #9 of the winter. Decided to take the day easy since I have had two big weeks and felt a little tired today. 

Monday: 

• AM Run: 20.12 Mi - 1,900' - 2:59 - Long Run: Well, this was supposed to be an easy 10. I got caught up in the nice day and decided to add on a little, then a little more.. Ended up running out Brush Creek, then out the skin track towards Friends Hut. Eventually when I started post holing I decided to turn around. 

Tuesday: 

• PM Run: 8.34 Mi - 500' - 1:07 - Easy: I felt unmotivated for some reason today. Squeezed this run in just before dark. Flat and easy out Slate River Rd. 

Wednesday: 

• AM Run: 20.14 Mi - 2,900' - 2:48 - Long Run: New Years Day! I had 3 hrs planned, but finishing right at 20.14 seemed like a good idea. After the past two weeks being over 100+ miles, and doing 3 runs over 20 miles in the past 5 days I was surprised how good my legs felt. Didn't feel much different than an easy 5 mile jog... but, my left Achilles/heal was bugging me at the end.

Thursday: 

• Day Off: I'm pretty sure I have a little flare up of Bursitis. My Achilles feels fine, but its knotted up behind it and after talking to a couple people it seems like that's what it is. It's only noticeable when I have shoes on, so I am not too worried. As a precaution though, I am taking two days off from running to assess it. No need to push though and turn it into something serious.
• PM Strength Workout.

Friday: 

• AM Skate Ski: 10.82 Mi - 600' - 1:05 - Easy: After stopping in to talk to Dr Griggs and get his thoughts I headed out to the east side trails and did some flat laps. I could barely feel the Bursitis while skiing. Hopefully these two days without running will be enough to let it heal quickly. 
• PM Core Workout.

Saturday: 

• AM Skate Ski: 7.31 Mi - 400' - 1:02 - Easy: So much for doing a long skate ski.. its a blizzard out there and the trails are piling up with fresh snow. Did one lap around the west side trails but only a few were groomed this morning and even those ones had 4-5 inches on them at times.  
• PM Run: 5.51 Mi - 400' - 0:46 - Easy: The temperature dropped quite a bit since the morning ski. Wind, snow, and very slippery roads. Tested out the heal and used an older pair of shoes which I cut a notch out of the back. I could still feel it a little, but that was probably due to being hyper focused on it. At times it felt fine. I'll just have to try a little more tomorrow and see for sure. 
• PM Strength Workout.

Week Totals

Running: 62.13 Mi - 7,000' - 8:44
Skate Skiing: 18.13 Mi - 1,000' - 2:07
Core/Strength: 3 Sessions

Year Totals

Running: 25.65 Mi - 3,300' - 3:34
Skate Skiing: 18.13 Mi - 1,000' - 2:07
Core/Strength: 3 Sessions

Well.. I got a little over confident this week and ran nearly 2 hrs longer than planned on Monday (a planned recovery day) and did not completely listen to my body. My calf was a little tight and I overdid it. Running on snow for a couple hours with a tight calf following my first two high volume weeks was not smart and I'm paying for it now. Hopefully I can be back to normal training by the middle of next week and use this as a down week and a chance to adjust and improve my training schedule for the coming weeks/months. The ice pack, foam roller, ibuprofen, stick and my thumbs are going to be working overtime. Lesson learned.