Week three recap - Week three still adding stimulus to my legs and body by adding Vo2 work on Tuesday and a long-run steady-state effort on Saturday. Tuesday's run finished as the first of many future Vo2 workouts by running 3 miles of warming up and cooling down and 3 x .25 miles + 2 X .5 mile 1K efforts followed by 2 minutes recovery. Because of rain on Thursday, my Thursday run became 8 miles on the road at a recovery pace the felt much more difficult than expected. Saturday run was an encouraging 9.5 miles on the local trails at a steady ultra effort. Sunday I ran 9 slow miles on tired legs at Cedar Ridge Preserve (CRP) a local technical trail that provides some of the most significant inclines in the area. Week 3 was a success and finished out with 33 total miles, 2,726' of climbing, and 2,766' of descending.
My planned Workouts for Week 4
Week 4 - Week Ending Jan 31, 2021
Monday - Monday is my Recovery Day
Tuesday - 6-mile road workout at whatever pace feels good (Recovery run preparing legs for the remaining workouts this week)
Wednesday - 30 Minute Plyometrics workout (for muscle power, fitness, and fatigue resistance)
Thursday - 8 miles Road run - Short warmup finish @ Half to Full Marathon effort (for fatigue resistance & Endurance)
Friday - 30 Min strength workout (for fatigue resistance, muscle power)
Saturday - 12 miles Trails @ Utra effort (for fatigue resistance & Endurance)
Sunday - 15 miles @ (CRP) Trails with significant climbing (for endurance)
* You can see how each run progresses in my Strava feed below
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