A quick review of my past week.
I took a few weeks to allow my legs to readjust to the pounding and am now hitting it hard. Over the past year, from August 2012 to September 2013 I ran 330 miles total so to say I'm out of shape is an understatement. The weight training I have done over the past year has helped a ton though and this week of hard running has been absorbed easily. I would like to try to blog more often about the training I'll be doing for the Masters Cross Country Nationals in February, we'll see if that actually happens (the blogging that is). I welcome questions too which helps to motivate me to write more.
Monday- 7.5 miles in 1:08 (9:04 pace/ 1400ft vertical) with hill strides. Easy Z2 effort over-all.
Tuesday- 3 miles easy with strides. Lift shoulders, chest, sandbag/ TRX.
Wednesday- Am) 5 miles. Strides/ drills/ plyometrics + 3 X 400 in grass and mud. All in 1:17-1:20.
Pm) 7 miles- 1:00 (8:34 pace/ 1400ft vertical) as moderate tempo effort. Moderate tempo would equate to about MAF +5-10 or what I call aerobic threshold. Still very much a fat burning state but more stressful on the structure (muscles and tendons) which can't be neglected... ever.
Thursday- 0 run. Full body lift (easy legs) with intense sandbag/ TRX. I am continually amazed at how much you can kick your own ass with the sandbag. I'll try to do a post with pictures on how to make a Bulgarian sandbag for strength training at home.
Friday- Am) 6 miles with 6 X 400 (at 8100ft altitude on a rolling road) in 75/77/72/71/75/68. Super happy, these felt quite controlled and relaxed with the exception of the 68".
Pm) 10 mile tempo run in 1:16. 7:38 pace with 1800ft of vertical between 8100-9100ft altitude.
Saturday- 6.5 miles recovery. Tired.
Sunday- 0 Rest for tomorrow's quality and to prevent exceeding 45 miles.
45 miles total.
Today is either XC course intervals (grass, hills and mud) or pushing the 400's again... or an easy run if I feel tired. I'll get warmed up and call an audible according to how my body feels.