Week 3: The North Face Endurance 50K Training

Monday: Core/10 Mile Ride

• Really cold ride - 41 degrees, which on the face of it didn't seem that cold, but I added sleeves and also a light hat under my helmet just in case, but could have used tights and full-fingered gloves as well, maybe a light jacket. Much colder than expected, but still a really good ride.
• Core baby! From the book, I did a series of V Sit-Ups, Knee Crunches, Crunches, Leg Raises, Crossover Crunches, Supermen, Windshield Wipers, Side Crunches, Side Hip Raises, and Supine Plank. Could not do a single Roll-Up and didn't even attempt Circles. No question I need this work!

Tuesday: 8 Mile Run

• Good run, definitely felt stronger as the run went on. First run wearing the Camelbak Ultra LR Vest - I wore it empty (except for my phone), on the off chance it would be really uncomfortable, but it was actually pretty great. With the humidity and heat coming on, I need to start thinking about hydration, especially as I get towards te 2 hour run or ride mark. Happily, Camelbak sent us some hydration packs and bottles to review here and at Women's Endurance Gear.

Wednesday: OFF

• Nice to have a free day, especially as I had my first injury, not training related though. I was outside barefoot on the driveway and kicked a soccer ball, bruising my heel on the cement. Duh. No long term damage as far as I can tell.

Thursday: 12 Mile Run

• Felt good first six miles, struggled a bit miles 7-9, a bit of second wind, then miles 11 and 12 were tough. Last run for NBs, they'll be my everyday shoes now.

Friday: Strength/Core

• First Insanity DVD: Plyometric Cardio Circuit - about 45 minutes long, I audited it, just learning the moves and doing everything half speed, for a total of about 25 minutes of the disc. All I have to say is that I have no doubt that, if you actually followed this program for 60 days, you would see results. It is relentless!

Saturday: 20 Mile Ride

• First 20 miler in a while, felt decent, getting my cycling legs (and butt) back bit by bit.

Sunday: Hills/Drills

• Same workout as last week - 9 hill repeats. Tried hitting lap on each hill repeat to measure total elevation, which worked better, but still only a total of 185 feet of elevation gain -- hard to believe that I only ran up a 20 foot hill. :)
• Had a coyote charge out of the brush and across the hill in front of me, very cool. Fumbled too slowly with the phone to get a photo, but healthy and good looking specimen.

Weekly Totals: 53.66 miles, 5:19:55.

(Training Plan adapted from Jeff Horowitz’ Smart Marathon Training)

Monday Weigh-In -- Original Weight (Day 1): 209.6, today 206.2 - a weekend of too much food and drink torpedoed any chances of weight loss success.

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