“There are no drive-thru breakthroughs. Breakthroughs take time.” Joyce Meyer
Week 13 of training and my legs once again felt durable. The main focus for the week was about loading my legs with time on feet and technical trail miles. Saturday's 20-mile trail run followed by a Sunday 11 mile trail run finished better than planned, feeling strong and ready to add additional miles. These runs focused on moving forward at a steady continuous effort while still feeling energized at the end.
Tip - This is one of many small breakthroughs or breakdowns that will occur over the full training plan. Enjoy the success and do not lose sight of your goal. Even though I currently feel ready to run and add many more miles to the upcoming week I will keep it as planned stepping back the total miles for recovery while adding speed work to help increase the pace that I feel comfortable running all day.
Week 13 recap (Weekend Back to Back Long Run)
Tuesday's 7 -mile easy road run. A nice easy 2-mile warm-up followed up by 5 miles at an easy feelgood effort. This run felt great and allowed me to keep the mileage up above 40 without affecting my weekend long runs for the week.
Thursday I ran 8 miles on the trails. A nice easy 2-mile warm-up followed up by 6 miles at a moderate steady-state effort. My legs felt great again and I finished this run strong.
Saturday 20 miles trail at Northshore - Very productive long day running on trails that provide multiple surfaces. Some technical, flat, and rolling hills provide for a solid long-run workout.
Sunday 11 miles @ (CRP) 2 full loop of technical and steep trails - working on maintaining a steady easy effort with tired legs. Lots of steep climbs and descents make for a full workout.
Week 13 finished out with 46 total miles, 3,767' of climbing, and 3,688' of descending.
Workouts for Week 14 ending April 11, 2021 (Step Back week of reduced miles and adding speed work)
Monday - Monday is my Recovery Day
Tuesday - 7-mile road run @ Vo2 work - WU 2 miles - 4x25 seconds fast tempo - 4x.25 miles fast tempo- 2x.5 miles fast tempo - 1 to 2-minute recovery between intervals - followed by 1.5-mile cooldown (Goal for this run this week is to increase my overall fitness and provide the opportunity to increase my overall easy effort pace)
Wednesday - 30-minute Plyometrics workout (for muscle power, fitness, and fatigue resistance)
Thursday - 8 miles trail run with Hill strides - Easy effort trail run attacking the hills with a hard effort (Goal for this run this week is to work on fitness and muscle power and get stronger at climbing)
Friday - 30 Min strength workout (for fatigue resistance, muscle power)
Saturday - 10 to 12 miles Road and Trails mix at WEFG (More of a recovery run with a local running group for fun and socializing)
Sunday - 6 to 8 miles road at a steady easy effort with a local running group for fun and recovery through reducing this week's total miles. Legs should be ready to start the next 4-week hard training segment starting on 4/12/21.
* You can see how each run progresses in my Strava feed below
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