-- upper body weightlifting
04 NOV -- 29:33 -- 3.94 miles -- 814 elevation gain (hill sprints)
-- stationary bike 11 miles
05 NOV -- 41:26 -- 4.73 miles -- 759 elevation gain
06 NOV -- 1:20:20 -- 9.33 miles -- 745 elevation gain
-- upper body weightlifting
07 NOV -- 29:00 -- 2.41 miles -- 8 elevation gain (track workout, combat soccer)
08 NOV -- 4:00:55 -- 29.35 miles -- 1750 elevation gain (Rosaryville 50k, 4th overall)
09 NOV -- off -- rest
TOTAL -- 8:01:17 -- 56.84 miles -- 4502 elevation gain
Fun week! The combination of weightlifting, hills, sprints, combat soccer, biking, and racing a 50k made this week really great. I'm not sore and I feel awesome! Two weeks of training remain until the JFK 50 Mile race.
The Rosaryville 50k couldn't have gone any better. The weather was perfect - mid-40's at the start, mid-50's at the finish, clear skies. The trails were in great shape with only a few small dodge-able puddles from Thursday's rain. The chow afterwards was really good (beans, rice, salsa, and tortilla chips). Rob joined me again for this race and also ran well (5:05). I ran a few miles with the female winner (4:20), my buddy James I met at the PB&J 50k a few weeks ago (4:10, 6th overall), and most of the last loop with Karsten (3:58) until he smoked me in the final two miles. I finished in 4 hours flat, good for 4th overall and the coveted First Military Finisher:
Sorry, I have only this single picture I took with my phone to send to my photographer. LittleManCillo is still in the womb so Kar didn't participate in the 0500 wake up and subsequent 75 mile drive to the race.
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