March 2021 Week 14 Training 2021 Leadville 100 Trail Run

“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

Photos from Saturdays run at Northshore Trail in Grapevine TX

March 2021 Week 12 Training 2021 Leadville 100

"Beware the fury of a patient man" John Dryden. 

Sometimes it is not about achieving a personal record at a race or event. It's about laying the groundwork today, preparing you for the future bigger goal. The goal that truly brings out your passion. 

Week 11 of training was another positive step towards finishing the Leadville 100 in August. This past Saturday's planned training race/run at the Grasslands Marathon was a perfect break from the daily training routine. My main goal for Grasslands was to run at a steady ultra 100 effort under 11 to 12-minute mile pace and work on taking in plenty of water and calories. I successfully ran the first 14 miles just under an average of 11 minutes per mile taking in 200 calories every 3 miles and drinking about 18 to 20 ounces of water every hour. Around mile 14 my stomach started holding water and sloshing not dispursing the water and nutrition into my system as needed. When the stomach starts holding water dehydration has likely started and sure to get worse. Even though my legs still felt great I decided to use this opportunity to work on my nutrition. Had I maintained the pace and focused on finishing at a faster time I would have risk finishing sore and dehydrated and requiring additional recovery time taking away from future training. I finished the day averaging just under 13-minute miles and was able to get my stomach back on track digesting water and nutrition over the last few miles.  

Tip - Nutrition in a 100-mile race is of top importance. If you become dehydrated within the first 20 miles of a 100-mile race you will surely be in for a very long day. What I learned from Saturday's run - Drink more water and start adding a little more salt/electrolytes into my running plan.  

 

Week Eleven recap (Training Race week)

Tuesday's 6 -mile Progression Run. A nice easy warm-up gradually progressing mile 6 to an 8.11 pace. Heart rate raised a little higher than normal for that pace. I am sure the warmer temps raised the HR. Legs felt great.  

Thursday I ran 8 miles on the trails at a steady easy effort, working in a few short strides. Legs felt great and ready to sun Saturdays marathon

Saturday 26 miles at Texas Grasslands - 14 miles at a moderate easy effort legs feeling strong. finished mixing in power hiking and running and working out a dehydration/electrolyte issue 

Sunday  2 mile power hike working in a few short strides. Working out soreness and getting ready for another week of training. 

Week 11  finished out with 42 total miles, 2,227' of climbing, and 2,366' of descending.  

My planned Workouts for Week 12

Week 12 - Week Ending March 28, 2021

Monday - Monday is my Recovery Day

Tuesday - 7-mile road run @ 2 WU - 2 SS - 1Rec - 2 SS (Goal for this run this week increase my fitness running 4 total miles at or near tempo effort )

Wednesday - 30-minute Plyometrics workout (for muscle power, fitness, and fatigue resistance) 

Thursday - 8 road miles 2-mile warmup 6 @ half marathon to marathon effort  (Goal for this run work on fitness and endurance increasing my perceived easy effort pace)

Friday - 30 Min strength workout (for fatigue resistance, muscle power)

Saturday - 15-mile trail run (Run steady at a moderate easy ultra effort, work on nutrition)

Sunday - 16 miles @ (CRP) 10-miles warming up running two full loops of technical and steep trails - then 6 X Fast-paced Quad busting downhill Repeats/power hike up -Trails with significant climbing (for endurance, fatigue resistance, muscle power)

* You can see how each run progresses in my Strava feed below

March 2021 Week 11 Training 2021 Leadville 100

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

 

March 2021 Week 10 Training 2021 Leadville 100

It has been said that long-distance ultra running is actually an eating contest that people happen to run at. I can say from experience the need to take in massive amounts of calories during a long-distance ultra is not exaggerated. For me staying on top of nutrition and hydration has always been an issue. Knowing this to be a weak link I have started introducing many different choices of foods and calories during my weekend long runs to see what works best for me. So far I have ingested between 100 and 200 calories every 2 to 3 miles of gummy worms, dried cranberries, almonds, and gels. Many more fun foods to come =)   

This coming week is a stepback week designed to give my body additional time to recover by reducing the weekly total miles. My current training plan emphasizes running as fast and easily as possible for a very long time. Most of the miles I run during any given week are run during the weekends with my long runs. Reducing this week's weekend-long runs gives me a chance to increase the effort of the weekday shorter distance runs and still benefit from the overall reduced weekly mileage for recovery purposes.  

 

Week nine recap 

Tuesday's 6 -mile road run at a moderate effort. My legs felt ok however I did not want to overdo this workout and possibly affect the weekend long runs.

Thursday I ran 8 miles on the trails warming up for 1 mile and feeling a little sore. Again as the week's training was geared towards the weekend-long runs I finished at an easy effort so I could save my legs.

Saturday I ran 19 trail miles at Northshore. This run felt great! I started early running 10 miles of the more technical sections alone at a nice even ultra effort. At mile 10 I met with a couple of friends who had 9 trail miles planned for the day and finished with them. This was one of my better long runs for this training cycle and it is always an encouragement to see improvement from training. 

Sunday I ran 10 trail miles at CRP getting in some vertical training on the day after a long run. All went well and it was one of my most recent good days running at CRP. 

Week 9  finished out with 43 total miles, 3,432' of climbing, and 3,517' of descending.  

My planned Workouts for Week 10

Week 10 - Week Ending March 14, 2021

Monday - Monday is my Recovery Day

Tuesday - 6-mile road run @ Vo2 work  (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 - an easy effort trail run that I will attack 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 -  12 miles  Road and Trails mix at WEFG (More of a recovery run with a local running group for fun and socializing)

Sunday - 8 miles road at a steady easy effort with a local running group for fun and recovery so I can get ready for next week's training. 

* You can see how each run progresses in my Strava feed below

 

March 2021 Week 9 Training 2021 Leadville 100

The basic training theory of running a 100-mile race is similar to that of a marathon in that the process is still about tearing down your body in a systematic way than allowing it to recover stronger and more resilient for the increased training stimulus yet to come. Some weeks you feel strong, capable, and ready to double the workload. Other weeks you are amazed that you just made it out alive. This is the exact reason that I have a systematic and living training plan that helps keep me focused on the bigger goal of finishing The Leadville 100.  

Tip: Knowing the purpose of each workout and remembering your final goal can help keep you from running harder than you should when you feel on top of the world, or skipping more of a workout than necessary when you are riding the struggle bus through the longest week of your life.

 

Week eight recap 

Tuesday's 6 -mile run included a 2-mile warmup, 2-mile tempo, followed by a 2-mile cooldown. After running 20 miles on the previous Saturday my tempo miles felt like tempo effort however did not reach a typical tempo pace. 

Thursday I ran 8 miles on the trails warming up for 2 miles and then finishing the last 6 miles at about trail marathon effort. The run was a little more difficult than normal however did finish as planned

Saturday I ran 15 miles on a flat crushed gravel trail that once again became the only open trail in the area as we ended the week with rain. The run played out as a 4-mile warmup, followed by 4 miles at an encreased effort and finishing the last 7 miles at an easy ultra effort.   

Sunday I had a planned 11 mile run with 6 x downhill repeats. My run ended as an 8-mile snail effort trail run with 3 x downhill repeats. I was feeling the effects of the previous days run and had the added bonus of 70 degrees with 95% humidity 

Week 8  finished out with 37 total miles, 1,946' of climbing, and 2,031' of descending.  

My planned Workouts for Week 9

Week 9 - Week Ending March 7, 2021

Monday - Monday is my Recovery Day

Tuesday - 6-mile road run @ Whatever feels good  (Goal for this run this week is to keep the weekly miles above 40 and allow recovery for the weekend-long runs)

Wednesday - 30-minute Plyometrics workout (for muscle power, fitness, and fatigue resistance) 

Thursday - 8 miles trail run @ Whatever feels good  (Goal for this run this week is to keep the weekly miles above 40 and allow recovery for the weekend-long runs)

Friday - 30 Min strength workout (for fatigue resistance, muscle power)

Saturday -  20 miles Trails ultra effort or slower (for fatigue resistance & Endurance)

Sunday - 10 miles @ (CRP) easy effort -Trails with significant climbing (for endurance, fatigue resistance, muscle power)

* You can see how each run progresses in my Strava feed below

 

Feb 2021 Week 8 Training 2021 Leadville 100

Week seven started how week six ended with bitter cold and snow-covered roads and trails. Living in North Texas this weather is highly unusual and almost never lasts more than one or two days. Oh well, I still have Leadville to run in August and plenty of training miles to run between now and then. Weather-related the week's priority became logging a 40+ mile week and less about specific run workouts. True to Texas fashion we ended this week in the high sixties with sunshine and warmth. I am cautiously happy about the sunny warmer weather because I know what is coming this summer.    

 Week seven recap 

Tuesday's 6 -mile run was limited by the weather became a run in the snow at a slow steady pace.  

Thursday I ran 5.25 miles on snow-packed trails at a solid steady-state effort.

Friday I worked in a 3 mile run on the slushy roads with a few 15 seconds surges to make up for some of Tuesday's missed VO2 work and Thursday's 3-mile shortage. 

Saturday I ran 20 moderate to easy effort trail miles on a flat crushed gravel trail that became the only open trail in the area as the snow started melting.      

Sunday I ran 7 road miles on tired legs at a slow easy effort

Week 7  finished out with 41 total miles, 1,454' of climbing, and 1,365' of descending.  

My planned Workouts for Week 8

Week 8 - Week Ending Feb 28, 2021

Monday - Monday is my Recovery Day

Tuesday - 6-mile road run 2 warm-up, 2 Tempo, 2 cool down  (Goal for this run this week is to work on fitness)

Wednesday - 30-minute Plyometrics workout (for muscle power, fitness, and fatigue resistance) 

Thursday - 8 miles road run at steady-state effort. Between Half and full marathon effort after warming up -  (for fatigue resistance & Endurance)

Friday - 30 Min strength workout (for fatigue resistance, muscle power)

Saturday -  15 miles Trails a little faster than ultra effort (for fatigue resistance & Endurance)

Sunday - 11 miles @ (CRP) 5-mile WU - 6 X Down Hill Repeats/power hike up -Trails with significant climbing (for endurance, fatigue resistance, muscle power)

* You can see how each run progresses in my Strava feed below

 

Feb 2021 Week 6 Training 2021 Leadville 100

When I ran Leadville in 2018 I spent much of my training focusing on preparing my legs for the notorious 5800' out and back Hope Pass climbs. From research, I knew I would be required to traverse Hope Pass twice in a relatively short period of time after already running 40 miles. Preparing for the inevitable challenge I spent many hours hammering out long climbs on a stair stepper during the months leading up to the race. My 2018 Leadville 100 experience eventually ended as I had feared, I could not make it to the top of Hope Pass before the race imposed cut off time. Interestingly, I did not miss the Leadville cutoff time because I was not prepared to climb Hope Pass. In fact, I believe I overprepared for the Hope Pass climb. My day ended that day because I had not prepared for the long and fast descents of the Leadville 100. I found that my quads were trashed by the time I made it to Hope Pass making it extremely difficult to maintain a continuous forward effort as I climbed the pass. Every time I was forced to stop and recover during the climb I lost valuable seconds and inevitably missed the Hope Pass aid station cut-off time by only 2 minutes. 

Week five recap - 

Tuesday's 6-mile run finished up as a 2-mile warm-up, 1-mile tempoish pace, 1-mile recovery, 1-mile tempoish pace, a 1-mile walk/run recovery.  I never really made it to a tempo pace for the two 1 mile sets however still exerted significant effort and finished with 6 miles as planned. 

Thursday I ran 8 trail miles at an easier effort than scheduled. I found that the Wednesday plyometrics workout left my legs a little more sore than expected. From this point forward on the Thursdays that I schedule faster-paced workouts, I will make my Wednesday Plyo workouts much easier. 

Saturday I ran 17.5 moderate to easy effort trail miles with a running friend. By the end of the run, I was feeling the fatigue and mixed in a few run-walk intervals.    

Sunday I ran 9  trail miles at the technical and hilly Cedar Ridge Preserve (CRP), running a 5mile loop at an easy warmup effort followed by running a section of the trail that has a steady half-mile hill. This allowed me to run down the hill 4 times at an increased faster effort and power hiking up. I will be prepared for the Leadville downhill sections in this year's race. =)

Week 5  finished out with 40.7 total miles, 2,900' of climbing, and 2,913' of descending.  

My planned Workouts for Week 6

Week 6 - Week Ending Feb 14, 2021

Monday - Monday is my Recovery Day

Tuesday - 6-mile road run at whatever pace feels good  (Goal for this run this week is to keep my total miles above 40 for the week - slowly pick up the pace based on how my legs feel)

Wednesday - 30-minute EZ Plyometrics workout (for muscle power, fitness, and fatigue resistance. I discovered last week that for me to be successful at my Thursday Steady State effort I must not overdo it with this workout. I will complete more difficult Plyo workouts on Wednesdays before an EZ effort Thursday runs ) 

Thursday - 8 miles Steady-state trail run - Short warmup finish @ steady moderate effort (for fatigue resistance & Endurance)

Friday - 30 Min strength workout (for fatigue resistance, muscle power)

Saturday -  20 miles Trails (for fatigue resistance & Endurance)

Sunday - 10 miles @ (CRP) 2 X 5-mile loops of technical trails with significant incline @ whatever effort I can maintain (for endurance, fatigue resistance, muscle power)

* You can see how each run progresses in my Strava feed below

 

Jan 2021 Week 5 Training 2021 Leadville 100

Week four recap - Week four and my legs are feeling strong.  Tuesday's 5-mile run finished up as a 3-mile steady-state effort after warming up for 2 miles. Thursday as planned I ran 8 road miles with friends at a solid steady-state effort. Saturday I ran 12 easy effort trail miles.  Sunday I ran 9  trail miles at the technical and hilly Cedar Ridge Preserve (CRP) focusing on hiking the inclines at a slow easy effort and running the other sections at a steady-state effort. Week 3  finished out with 35 total miles, 2,657' of climbing, and 2,739' of descending.  

My planned Workouts for Week 5

Week 5 - Week Ending Feb 7, 2021

Monday - Monday is my Recovery Day

Tuesday - 6-mile road workout 2 WU - 1 Tempo - 1 Recovery - 1 Tempo - 1 Recovery  (Working on my fitness)

Wednesday - 30-minute Plyometrics workout (for muscle power, fitness, and fatigue resistance) 

Thursday - 8 miles Steady-state trail run - Short warmup finish @ steady moderate effort (for fatigue resistance & Endurance)

Friday - 30 Min strength workout (for fatigue resistance, muscle power)

Saturday -  18 miles Trails @ Utra effort (for fatigue resistance & Endurance)

Sunday - 11 miles @ (CRP) 5-mile WU - 3X 1 mile Down Hill Repeats Trails with significant climbing (for endurance, fatigue resistance, muscle power)

* You can see how each run progresses in my Strava feed below

 

Jan 2021 Week 4 Training 2021 Leadville 100

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

 

Jan 2021 Week 3 Training 2021 Leadville 100

Week two recap - Week two was a successful week with a significant amount of stimulus applied to my body. I am looking forward to future gains. Tuesday's run finished as a 5-mile shakeout run with me warming up for 2 miles, running 1 mile at tempo, finishing the last 2 miles as a cool down. Thursday's run completed as planned with me running 8 miles at Northshore Trails running the first 4 miles at recovery effort and finishing the last 4 miles increasing effort. Saturday I ran a planned 18-mile training race on a technical mountain trail at an easy 100 ultra effort. I decided to take Sunday off as a recovery because of additional soreness from Saturday's race. I have learned over time to recover when needed as it is more important to make sure next week's and months training stay successful. I finished the week with 31 miles total and 26 of the 31 on trails.  

My planned Workouts for Week 3

Week 3 - Week Ending Jan 24, 2021

Monday - Monday is my Recovery Day

Tuesday - 6-mile VO2 Work 1.5 Mile WU, 4 X .25 mile 1k effort - 2 min recov, 2 X .5 mile 1k effort - 2 min recov, 1.5 Mile CD (Working on encreased fitness, muscle power)

Wednesday - 30 Minute Plyometrics workout (for muscle power, fitness, and fatigue resistance) 

Thursday - 8 miles Trail run - EZ effort with strides (for fatigue resistance)

Friday - 30 Min strength workout (for fatigue resistance, muscle power)

Saturday -  8 to 10 miles Whatever feels good (WEFG) trail if possible (for fatigue resistance)

Sunday - 15 miles Trails with significant climbing (for endurance)

* You can see how each run progresses in my Strava feed below

 

Ochawa switchbacks 25K Trail Race

Ochawa switchbacks 50K & 25K in Big Cedar Oklahoma - We made the 3.5 hr trip to southeastern Oklahoma for a long training run on highly technical and mountainous terrain. It is always enjoyable running in races as training runs. We spent a day with friends in the beautiful Oklahoma mountains running 18 miles over rocks, through streams, and climbed over 3900'. I can not think of a better way to spend 5 hours on a Saturday training for the Leadville 100. 

 

Jan 2021 Week 2 Training 2021 Leadville 100

Week one recap - With me traveling during week one I did not complete my training runs quite as planned. I do feel that week one was a successful training week and here is how it played out. Tuesday's run finished as a 5-mile progression with me finishing the last mile @ 8:06. Thursday's run completed as planned with me running 8 miles at Northshore Trails @ about perceived Marathon effort. I moved the Saturday run forward to Friday because I planned on traveling over the weekend and Friday's run became a recovery run rather than a long run with me jogging 4 miles and walking 1 mile keeping my heart rate below 120 bpm. Saturday I traveled and enjoyed visiting family and friends. Sunday morning I worked in a moderate/easy effort 10k before traveling back home. I did not complete the total miles planned for the week however still feel successful knowing that I will be racing at an 18-mile trail race on a technical course with big climbs this coming weekend.  

My planned Workouts for Week 2

Week 2 - Week Ending Jan 17, 2021

Monday - Monday is my Recovery Day

Tuesday - 5-mile 2 wu - 1 Tempo - 2 cd road run - 

Wednesday - 30 Minute strength workout 

Thursday - 8 miles Trail run - First 4 @ Recovery Effort increase effort last 4 miles

Friday - Rest Day EZ miles if I run

Saturday -  18 Mile Trail Race with a significant amount of climbing and technical areas

Sunday - 5 EZ miles

* You can see how each run progresses in my Strava feed below

Myself and a good friend stopping for a quick pic during last year's Ouachita Switchbacks Trail Race.