After 3 weeks of vo2 max workout building, and Refining Ultra strength training, it was time for a recovery week. Keep the same mileage, take out all the speed and have fun! Not having scheduled workouts meant that I could do a bunch of random trail running with friends! After the snow from last week, this week was a muddy and much warmer week and I could get back out onto the trails again.
- Monday: Easy 5 mile trail run. The trail was either slick with mud or ice, but it was a relaxed run, and fun never the less.
- Tuesday: One of my training partners (that I met at Cruel Jewel last May) invited along a friend of hers…who happened to have just signed up for Crew Jewel 100 this coming May. I thought that this called for a group run with a local trail group, so we met and headed out to the start of Tuesday Hill workout a mile away, which turned into quite an adventure. After the snow melt from Monday, and a heavy Thunderstorm that ended right before our run the creek had washed away all the bridges so we had to backtrack and cross on the rail road bridge. None of us are afraid of heights, but if you haven’t crossed a wet, slippery rail road bridge, the thing about it is that its just the wood planks across open air with foot wide gaps in between, and I had to hold onto my skinny whippet dog who kept almost slipping through the gaps. We met up with the small group and proceeded to run the hill loop, which is mostly just a trail route that doubles back and forth over all the hills in the local forest. Its not saying much since we live in a rather flat area, I think in 8 miles we got 1,200 vertical feet. The real adventure was the trek back to the car. Rather than chance losing the dog through the slats of the rail road bridge, we decided to cross the swollen creek. The worst part of this is the stream hides many large and small boulder and was freezing and fast moving, so you can easily get your foot caught in the unseen rocks below. We were in up to our chests, as the dog jumped in, I looked back to see him being swept downstream, and I fell in. Fortunately he managed to land on a large boulder and jumped out, and Erin grabbed me and we made it to the other side. The problem now was that we were on the side where we parked, and the dog was on the opposite side refusing to get back into the cold water. Fortunately Erin’s friend, Sara, had no fear and crossed back over a slippery pipe and carried the dog back over. Note to self, run from home when it rains like that, and cross the big bridge that never washes away :). Either way, it was fun, and Emmitt and I made a new trail friend. That afternoon I still did my weight lifting, but backed off on weight and reps as it was recovery week.
- Wednesday: The three of us headed back out to much drier trails for 5 miles in the woods again.
- Thursday: The dog was looking a little tired, and possibly sore from his excitement in the creek on Tuesday, so I left him at home and ran 8 miles on the road, focusing on my gait. Afternoon lifting session at the gym and sauna.
- Friday: Another easy 5 trail miles with a recovered dog.
- Saturday: I am trying to mix up long trail runs with long road runs so I can target both gait focused fast running, and technical endurance trail running. This week I opted for a long road run. I met friends who are training for a half marathon, and we did 16 miles at a 7:39 pace.
- Sunday: Woke to the sound of rain, but 53 degrees! It was like an early spring day, and after some procrastination, I got 5 miles done on the road.
Looking to the next three weeks it will be similar, more VO2 workouts, more mobility and lifting as prescribed and put together specifically for Western States and my specific weaknesses by Balanced Movement PT. Onto the pain!