Total Mileage: 49.5mi
Elevation Gain: 4600'
Cross-Training: None
Goal: Hopefully heal from minor injuries, taper slightly for Wakely Dam.
I'm very happy about this week. I entered the week cautiously, running uphill only on Monday to make sure the pain behind my knees that I had been dealing with was gone, and by Tuesday I was confident that I was injury free. I did dial back my workouts with the idea of beginning my taper, and while I ran a bit less than I'd planned I think 50 miles was about perfect, as I went into the week tired from the 23 miles last Sunday and ready to heal and rest.
I've stopped posting individual workouts to the training log--it started to feel like I was posting the same thing over and over--so from now on I'll just post weekly recaps and maybe the occasional report on a cool training day to the log. Instead, I'll give details on every run here in the weekly recap. I'll still keep the sidebar up to date with my last 7 days of running for those who want to follow my training more closely (and to keep track of my 7-day total at all times).
Monday: 3.5mi easy uphill on Hurricane Rd.
Tuesday: 9.5mi at Marcy Field track: step-down intervals of 2mi, 1.25mi and 1mi at 10k pace w/ 800m recovery jogs.
Wednesday: 2.5mi easy on Grist Mill Rd.
Thursday: 13mi on trail including 7.8mi tempo at MP effort in-out-in on the Marcy Dam truck trail.
Friday: Off.
Saturday: 14.5 miles easy, out and back on Bartlett Rd. Two big climbs and descents on a dirt road.
Sunday: 6.5mi easy on the soft trails at Mt Van Hoevenberg XC ski center.
Looking Ahead: This week will my easiest in a while as I taper aggressively for Wakely Dam. I hope to do one moderately hard effort on Tuesday, with easy runs every other day until race day (Saturday). I'll shoot for about 25 miles in the five days before the race, and might take one day off if my body tells me to. At this point I can't gain any fitness for the race so it's just about keeping my legs fresh and ready to run.
Elevation Gain: 4600'
Cross-Training: None
Goal: Hopefully heal from minor injuries, taper slightly for Wakely Dam.
I'm very happy about this week. I entered the week cautiously, running uphill only on Monday to make sure the pain behind my knees that I had been dealing with was gone, and by Tuesday I was confident that I was injury free. I did dial back my workouts with the idea of beginning my taper, and while I ran a bit less than I'd planned I think 50 miles was about perfect, as I went into the week tired from the 23 miles last Sunday and ready to heal and rest.
I've stopped posting individual workouts to the training log--it started to feel like I was posting the same thing over and over--so from now on I'll just post weekly recaps and maybe the occasional report on a cool training day to the log. Instead, I'll give details on every run here in the weekly recap. I'll still keep the sidebar up to date with my last 7 days of running for those who want to follow my training more closely (and to keep track of my 7-day total at all times).
Monday: 3.5mi easy uphill on Hurricane Rd.
Tuesday: 9.5mi at Marcy Field track: step-down intervals of 2mi, 1.25mi and 1mi at 10k pace w/ 800m recovery jogs.
Wednesday: 2.5mi easy on Grist Mill Rd.
Thursday: 13mi on trail including 7.8mi tempo at MP effort in-out-in on the Marcy Dam truck trail.
Friday: Off.
Saturday: 14.5 miles easy, out and back on Bartlett Rd. Two big climbs and descents on a dirt road.
Sunday: 6.5mi easy on the soft trails at Mt Van Hoevenberg XC ski center.
Looking Ahead: This week will my easiest in a while as I taper aggressively for Wakely Dam. I hope to do one moderately hard effort on Tuesday, with easy runs every other day until race day (Saturday). I'll shoot for about 25 miles in the five days before the race, and might take one day off if my body tells me to. At this point I can't gain any fitness for the race so it's just about keeping my legs fresh and ready to run.
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