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I’m Back!

After a nice vacation visiting my wife’s parents, I am back blogging. It was a very nice break that included plenty of running as well.

I was able to complete all of my weekly workouts which was a nice bonus. The weather in the midwest was also a treat coming from the south. Those 50 degree mornings sure are nice this time of year. It was just fun, fun, fun to be outside running.

To recap the last couple weeks…

The 4th of July included a nice 10k (actually 6 miles) race up in at my wife’s hometown – Bismarck, ND. This little beauty was called the Mandan Rodeo 10k. My wife, sister-in-law, and nephew took on the 5k as well. We flew in the night before so we were a bit tired but ready to have some fun. I am guessing there were about 100 runners in total.

Mandan 10k group pic

Pre-Race Pic – All Looking Spunky and Fresh

My plan was to cap the flats at tempo pace, steady on the uphills, and relaxed on the downhills. Mandan has plenty of rolling countryside so the course was definitely not flat. My Garmin summary stated 576 ft of gain which felt like a lot.

Mandan 10k pic 1

Pic Just Before the Finish – Still Able to Crack a Smile

I averaged 7:02 min/mile (total – 42:15) for the day which was in my goal pace. I did push it a bit hard the last 1.5 miles which included downhill, uphill, and finally downhill terrain.

It was a fun event to complete my tempo training session for the week.

Last week included week one of my final four week build. I didn’t get in as much trail running as I would have liked but I did get in some very solid sessions. These next three weeks will include as much dirt as I can find for all of my long runs.

The Weekly Low-Down (2 weeks ago):

run: 39.04 miles (5 sessions: 8 miles-easy, 6 mile-easy, 6 mile – race, 12.54 mile-easy, 6.50 mile-easy)

bike: 0 mins

weights/core: 1 sessions

and…

The Weekly Low-Down (last week):

run: 56.13 miles (5 sessions: 8 miles-easy, 17.84 miles-easy, 18.25 miles-easy, 4×1 mile-tempo, 6.04 mile-easy)

bike: 0 mins

weights/core: 0 sessions

Happy Training!

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.

2 Responses to “I’m Back!”

  1. on 16 Jul 2008 at 9:56 am Kim

    Great pics, thanks for sharing Dave! Good luck training for your upcoming 50 mile race in MN!

  2. on 16 Jul 2008 at 6:30 pm David Hanenburg

    Kim – Thanks for the kind words.