Trismarter’s AZ Training Camp, Day 5

Day five will go down in the books as an epic day of epic days! The plan was to get in the big run for the camp by running from one end of Trail 100 in the Phoenix Mountain Preserve to the other, and then back again. About a 20 mile trek. We were up early to get started just as the sun came up.

Dawn Patrol - Sunrise in AZ

Dawn Patrol - Team Trismarter starts the day early!

The three of us began the run together, easing into a nice steady, aerobic effort. In order for Danielle and Lou to be well supported for this long effort in the dessert, I only ran the first eight miles before driving over to the half-way point where I met them with water and food. I set up another check point at about mile 18. To my surprise, it took me nearly as long to drive to this checkpoint as it did for the two runners to run it!

The trail ahead - long run in the dessert

The trail ahead - long run in the dessert

The goal for this run was simply to get in the mileage. The run turned out to be 22.3 miles in total; a few extra miles added on due to some confusion on the trails. For both athletes this was the longest run thus far in 2012, so speed was not a concern, but rather distance and practicing fueling and hydration strategies. The course was rolling, with a couple nice hills to tackle. It was perfect terrain for our purposes, and the weather, which stayed overcast and cool, could not have been more perfect for a long run.
Looking good after 18 miles of running

Looking good after 18 miles of running

After the run, we drove back to our condo to refuel and rehydrate, stretch and relax a bit. Next on the agenda was swim. A somewhat shorter workout with a mix of strokes and intensity:

Warm up:
300 swim/200 kick/300 swim/200 kick on back
.
Main Set:
500 swim w/paddles
.
400 swim (no paddles)
.
300 swim w/paddles
.
200 swim (no paddles)
.
100 swim w/paddles
.
4x100IM on 20s rest
.
8×50 desc., 1-4 & 5-8 on 5s RI
.
Cool down:
200 non-free choice

Being that the big work for the day was done, we decided on an easy group ride to finish our day and spin out the legs. An easy 20 miles of riding, focusing on a fast cadence in light gears. Cruising around the area was a fun way to end Day five.