When working your way through a long training plan a great way to break up the repetitiveness of day-to-day training is to work in a strategically planned training race. Training races give you a chance to see how your fitness is progressing, work on your race-day nutrition and water consumption, and enjoy the fun competitive atmosphere of the people and event. Starting this week and over the coming months, I will work in one training race each month.
This coming week is the always fun Grasslands Trail Marathon. My plan for the race is to focus on nutrition and running the race at a steady moderate/easy ultra effort. The Grasslands trail is a little flatter and less technical than many of the trails I train on however will have areas that are exposed to the sun and sections of deep sandy trail that can slow your momentum. A successful day for me will be to finish the race at a steady even effort, running based on perceived effort, hopefully under an average pace of 11 to 12 minutes per mile.
Week Ten recap (Step Back Week)
Tuesday's 6.7 -mile road run Vo2 work. Legs felt good after warming up. Finished the .25 mile sets in the mid 6s and low 7s. The .5 mile sets in the high 7s. Plenty of room for improvement with this workout as my half marathon PB less than 2 years ago was at a 7:24 pace.
Thursday I ran 8 miles on the trails running easy everywhere except up hills. I attacked the hills and it made for a difficult workout. This workout wore me out. I look forward to adding this into my training plan every few weeks and see how it progresses.
Saturday I ran 10 trail miles road trail mix. This was an easy effort run designed to lower this week's miles allowing for additional recovery for future added weekly milage
Sunday I ran/walk 6 road miles. This was an easy effort run designed to lower this week's miles allowing for additional recovery for future added weekly milage
Week 9 finished out with 30.8 total miles, 1,329' of climbing, and 1,339' of descending.
My planned Workouts for Week 11
Week 11 - Week Ending March 21, 2021
Monday - Monday is my Recovery Day
Tuesday - 6-mile road run @ 2 WU - 4 progressions (Goal for this run this week is to keep my legs loose and ready for the Saturday Grasslands Marathon)
Wednesday - 30-minute Plyometrics workout (for muscle power, fitness, and fatigue resistance)
Thursday - 8 miles easy trail run work in a few strides (Goal for this run this week is to keep my legs loose and ready for the Saturday Grasslands Marathon)
Friday - 30 Min strength workout (for fatigue resistance, muscle power)
Saturday - 26.2 miles Grassland Marathon (Run steady at a moderate easy ultra effort, work on nutrition and see how training is progressing)
Sunday - No planned miles If feeling good perhaps work in 4 miles easy
* You can see how each run progresses in my Strava feed below
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