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Trail Running Course


The final two key workouts from last week occurred over the weekend and included a 5 mile race and 20 mile long run with some tempo work on the back half.

The 5 mile race went pretty well. I ran it will my son, Griffin, in the jogger and was able to knock out some 6:40-6:55 miles. I also had one ~7:20 min/mile due to going up a hill with little G-man. It was a beautiful morning and a very fun event.

Little did I know that this run totally zapped my legs for the long run on Sunday. When I took off running I had absolutely nothing in my legs. I trotted in the mid-upper 8 min/miles the entire run and couldn’t budge it. I was smoked. The legs were on empty. After three weeks of some fairly solid intensity, my body had enough and said no more. So I ended running 19 miles with no tempo work. It was a bit disappointing to not be able to respond as I would have liked but such is the nature of endurance sports. Sometimes you just have to work with what is given.

With two weeks before Boston, all the work is pretty much done so no reason to push any more. I was going to do another Yassos set but that idea has quickly been aborted.

Now it is time to recover and get the body as rested as possible before the big day. Boston is two weeks from today!

The Weekly Low-Down:

run: 43 miles (6 sessions: 7, 5, 7, 5, 19)

bike:45 mins

weights/core: 1 Crossfit-type session

About the author

David Hanenburg David Hanenburg is the passionate dirt-lovin' creator of Endurance Buzz and has been playing in the endurance sports world since 2000 after knockin' the dust off of his Trek 950 hardtail thanks to a friend asking to go ride some local dirt. In 2007 he ran his first ultra on the trails and fell in love with the sport and its people. For more information on David's endurance sports journey, check out the About page.

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