FOUR 9 - 15 (33.4) Ville 2 Ville

Monday 9

Morning Mobility

Foam roll and trigger ball for hamstrings, ITB, and hip flexor

Track Session

LMLS. 1 up. Drills and 3 x 100m strides. Workout. Stretch.

1600m 7:26.3 - 1:30 IR (goal 7:35)

800m 3:38.5 - 2:00 IR (goal 3:40)

800m 3:38.7 - 2:00 IR

1600m 7:27.8 - 1:30 IR

Before Bed Mobility

Foam roll, trigger ball, and stick for ITB, quads/hip flexors, and calf

Tuesday 10

Morning Movement

3 circuits of {squats, push ups, plank, upward facing dog, kneeling hip stretch, child's pose, and clams}

Evening MTB Fun

The Race Face platforms and 5 10 shoes made it the single track more fun.

Maybe time running out is a gift. Jason Isbell

Wednesday 11

Morning Mobility

Foam roll and stick for hip flexors/quads, hamstrings, calf. Hip flexor stretch

KTC Run Third Creek

7 miles with an average of 8:40. 

Good stretch before bed

Thursday 12

Rest day

Friday 13

Don't panic, it's friday the 13th. I'm prepping for Ville 2 Ville.

Travel day. We had beer instead of a shakeout run.

Saturday 14

V2V Leg 5

Leg 5 was listed as the easiest of the 12 legs, but it put me in a good deal of hurt. The course had 167 feet of gain and just hair over 5 miles. Race conditions weren't optimal "Feels like 63.0°, 13 mph S wind, 77% humidity". My pace was 7:51. I faded in the last mile "7:45.3, 7:36.6, 7:53.6, 7:51.4, 8:10.6" 9 kills

V2V Leg 11

Leg 11 was listed as the 3rd hardest of the 12 legs and it lived up to the billing. The first 2 miles were uphill. The course had 425 feet of gain and was a legitimate 10k. Race conditions had worsened by Leg 11 "Feels like 79.0°, 7 mph SSW wind, 39% humidity". My pace was 8:37. "8:41.1, 8:41.1, 8:55.2, 8:29.0, 8:38.3, 8:39.0, 8:25.3" 21 kills

Sunday 15

Rest day