I finally wrote the post about my training plan, which you can read here. The summary version is that I’m training for a 50K in mid-July. This is what was on the plan for the week:
- Monday: rest day/restorative yoga.
- Tuesday: 6 easy miles.
- Wednesday: 6x hill sprints with 4+ miles total, lower body strength.
- Thursday: cycle class.
- Friday: 5.5 trail miles (~1,000 feet elevation gain), upper body strength.
- Saturday: rest day.
- Sunday: long run, ~11 miles with 1,000+ feet elevation gain.
And what actually happened:
Rest day: 40-minute restorative yoga video.
6 easy….ish miles. I think I was still recovering from last week’s long run, since my pace was a lot slower than my usual easy pace and my legs didn’t start to feel loosened up until about 4 miles in.
4.5 miles with 6x hill sprints, and lower body strength. I realized once I started this training plan that the trail up the hill I usually use for hill sprints is actually less steep than the 20%+ grade recommended by my plan, but I found a significantly steeper off-trail spot that seems to have the desired effect of my legs being the limiting factor in a 10-second sprint.
I was exhausted today, so replaced the cycle class with a rest day.
Upper body strength workout. I planned to go for a trail run after an optometrist appointment in the afternoon, but I had forgotten I was getting my eyes dilated. The dilation made the sun way too bright to be outside for that long, so I pushed the run to the weekend.
I decided I’d rather do the long run first of my two weekend runs, so switched it to Saturday. I found some low-traffic dirt roads with decent hills for 11 miles and just under 1,000 feet elevation gain. Also ended up with some sunburn due to forgetting sunscreen and wearing shorts.
5 neighborhood miles, 1.5 of them with Kara. I had planned to move Friday’s trail run to today, but Saturday I woke up with the back of my right ankle feeling a bit stiff and sore. It felt fine on Saturday’s run once I got warmed up, but as it’s mostly bothering me on the stairs, a steeper trail run didn’t sound like a good idea. Fortunately, this week is a recovery week, so I’ll take the next couple days off and hope it goes away.
26.6 miles, 1,500 feet elevation gain, 2 strength workouts, 1 yoga session.