Last week of the August training block "Focus: Build maximal leg strength and engine before your August 29th 6-hour race."
Week 6 plan/goals: PEAK SIMULATION
- Long run = 6hr race
- 10k Hill workout: 10km Hill Strength. 1.5-mile easy warm-up. 3.2 miles of continuous hilly terrain (or 5 x 3-minute hard uphill bounds with a slow jog recovery down). 1.5-mile easy cool-down.
- Wednesday 50-60 min Zone 2 trail
- Friday 4-5 miles easy (optional)
Monday
3.2 mi pup run
Gloriously cool morning meant the pup could join me for a few miles after school drop-off time!
1.5 mi trail walk
Walked with Ivy during NICA practice.
Tuesday
6.25 mi sprint workout: 3x3x15s @ 5:05/mi
Traded hills for speedwork today and though it was hard it felt great to push pace! 3 sets of 3 surges, 15 seconds each at a target 5:05/mi pace. Basically an all-out sprint, but was pretty happy with how well I hit the targets! Garmin even gave me a 99% execution score. 🟢😁
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| Speedy spikes |
Wednesday
1 mi pup walk + 2 mi pup trail run
Didn't get the amount of running done at SCRA in the evening since mountain bike practice got cut short by thunder & lightning in the vicinity. At least had 2 miles before they called it!
Thursday
42 min work gym + 30 min walk
2 mi walk to Greenville Drive game
Friday
1.5 mi walk to find my keys
When you leave your keys on your car bumper and drive away, you end up going on a long walk to retrace your route and find them. Sheesh.
Saturday
Sunday
Recovery SUP + 3.4 mi hash run
Playing in WNC for leg recovery - stand-up paddleboarding in Lake Julian plus a short hash run in Asheville.
Week Summary
✅Long run = 6hr race - yes! 💥
✅10k Hill workout - ok, not hill workout but a very good speed workout substitute. Calling this a yes.
🟨Wednesday 50-60 min Zone 2 trail - had to cut short, but did something
🟨Friday 4-5 miles easy (optional) - took the rest option to prep for race day, calling it yellow because I didn't run but it's not a red because it was optional
40 miles for the week = strong!
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