Training has been elevated in the past three months. I'm purely 'listening to my body' and when I feel able to do more mileage, I put it in. If my body needs a rest day, or two, I relent. This has resulted in my weekly mileage hovering between 70-90 miles. I also try to mix in a 'recovery week' for every three hard weeks of training. That recovery week tops out between 30-40 miles, and the purpose is to reap the benefits of the aforementioned training.
My main priorities are as follows:
- Alternate weekends with either one 6/7/8 hour run, or back-to-back 4 to 5 hour runs. These runs are normally based in the Cougar/Squak/Tiger/Si trails, and include plenty of elevation change, if possible.
- Two back to back 2+ hr runs during the week, on trail. Anywhere from 1,000 - 2,000 ft of elevation.
- Recovery runs, slower the better, that last from 4-8 miles, once or twice a week.
- Speed work on roads usually every two weeks (less than 60 minutes).
I have a little over two weeks until Miwok, and so I have a long run planned on Saturday, a longish run on Sunday, and then proceed into a two week taper. I'm planning a 40% reduction in mileage next week, and some short runs days the week of, along with more rest days.
|Squak Mountain in the mist.|
|Dash Point State Park after some rain.|
|Holy crap SUN on Squak.|
|Suns out, guns out. (South Hill Bluffs)|
|Dash Point State Park.|