Saturday, June 21, 2014

Training update 6-21-14

  Well, it has been two weeks since the Boogie 50 miler and I'm thinking maybe the recovery is at least complete enough that I can now begin to focus on the big goals that are coming up over the next several months. I took a few days off and then eased back into  things for the first week but I did resume the cross training a little earlier but went a little easier on those the first week too.

  This second week I eased my mileage up about to normal again and will probably finish up the week with 50 miles and those were under some tough conditions with mornings in the 70's with super yucky humidity and afternoons in the mid to  high 90's. Even under those conditions I was able to get in some quality running and the longest run was just a 12 miler..
   My next goal is to run well at Grandfather Mountain and it works out great that my main focus in the training is hill work for the next few weeks anyway. I made it over to my favorite place for max effort hill repeats at The NC Museum of Art which is a perfect spot with two challenging hills  opposite of each other and both near exactly 1/4 mile. I was very happy to nail the workout and had some zip doing it. The rest of the miles this week went well too.  I did a cut down run on Thursday am and then on Friday I had planned to run easy but it turned into another cut down run but itwas still easy ! I did do a double on Tuesday and hopefully if time allows I will being increasing the doubles to at least two or three days a week over the summer.  I also did some 20 second strides on two of the runs this week and plan to continue squeezing those into at least two or three runs per week or either hill sprints depending on where I run.

   I was also back to normal with all of the cross training although due to time restraints I skipped Thursday. I was still able to get in 6 workouts for the week so I am happy with that.

  If everything goes well and according to plan I hope to get in between 50 to 60 miles a week over the next two weeks and focus on the hills again and a little pace work.  I also hope to get in at least close to a 20 miler next weekend.

 Well, that's it for now. I'll update again in a couple of weeks.

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