Quad Rock training week 14

I needed my training to begin to peak in week 14. Quad Rock is in 20 days (at this writing), and I won't get much adaptation to workout loading in the last 13 days. Weeks 14 and 15 would be my last opportunities to get faster and stronger before the race. Fortunately, a return to good health and favorable weather helped make this my best week yet. 13 hours, 8 minutes all training 42.7 miles running 8,550 feet D+ running and treadmill The first block of my training was dedicated to power and pure speed, The second to intense aerobic efforts. This last block is about going up and down technical mountain trails at my race pace or a bit faster. In practice, I push pretty hard for half of each climb, run the downhills as fast as I can, and otherwise keep it easy, but not slow. I did three workouts like this, plus two shorter tempo runs at Pineridge Open Space, which is flatter than the Quad Rock course. Five days of comfortably hard to just plain hard running, a recovery ride on Tuesday,…