Training for Trail Running – Week 11
With my foot better from the weever fish sting, I was ready to have a good week of training. My back muscle, although much better was still not 100%, so I opted not to swim this week but still went in for a dip in the cold Atlantic Ocean for some cold water therapy.
In the oncoming weeks I will be looking to increase the kilometers and elevation gain. I will possibly be having some lighter weeks maybe every 3rd or 4th week to allow the body to repair and adapt.
As you can see below I am starting to do some longer runs through the week so my legs are used to being out running for longer, seeing that I plan on competing in some 30 and 40km races.
I would like to complete close to a 40km long run in training also, before competing in those distances. So mentally and physically I know I can do it.
This is how the week went –
DAY | TRAINING | DISTANCE | ELEVATION |
Monday AM | E trail run | 18.7km | 453m |
TuesdayAM | E Run | 15km | 450m |
TuesdayPM | Short hill reps | .2km | 100m |
Wednesday AM | T Run
10 min leg & core workout |
15.3km | 186m |
Thursday AM | 3k w/up, 17.5k T Run, 3k c/d | 23.5km | 471m |
Friday AM | 12k E Hill Run, 2k E Run
10 min leg & core workout |
14km | 398m |
Saturday AM | E Run | 10.8km | 240m |
Sunday | Moderate Hill Run | 20.3km | 530m |
TOTALS | Running 118.2km | 2828m |
With elevation being just over 2800m, it was a good climbing week along with hitting the distance target. With another 120km week next week I will look at doing less elevation and focus on longer, individual runs. This will help with building more endurance on my run.
Till next week,
Happy Running,
Andrew.