Training for Trail Running – Week Three Progress

Training for Trail Running – Week Three Progress

Feeling Good

Week three is done and dusted with the targets accomplished. The muscle soreness from the week before was not a factor this week. The muscles have adapted to the new/extra workload that I have put on them and are now noticeably a little stronger.

I will look at increasing the elevation over the oncoming weeks along with the leg and buttock strength exercises.

The week went as follows:

DAY

TRAINING

DISTANCE

ELEVATION

Monday AM

Easy run

Ocean swim

10 min leg & core workout

10.4km

726m

227m

Monday PM

Rest

Tuesday AM

Easy run

Ocean swim

10 min leg & core workout

10.4

876m

193m

Tuesday PM

Run with hill repeats

6km

101m

Wednesday AM

Easy run

Ocean swim

10 min leg & core workout

6.3km

841m

70m

Wednesday PM

Run

12.2km

153m

Thursday

REST DAY

Friday AM

Run

Ocean swim

10 min leg & core workout

10.7km

749m

225m

Friday PM

Run

8.8km

132m

Saturday AM

Run

14.7km

170m

Sunday AM

Trail run

15.2km

590m

TOTALS

Running  94.8km

Swimming 3192m

1857m

Total kilometers were about the same as last week being around the 90km. Total kilometers will stay around the same for the next few weeks with the elevation gains increasing steadily.

New Friends, New Trails

The Sunday morning trail running was my best run for the week. I commented on a trail runner’s effort (that I follow) and said we should go for a run some time. He replied that would be great, the date was set and a new friendship made.

Rui Sequeira is a solid trail runner who not only goes well in his age group section but also podiums in some decent trails races. In the coming weeks I look forward to getting to know Rui more and discovering the many trails he knows so well in and around Sintra, Portugal.

Together with Paulo and Dan, two other friends I have made through the running community, we had a great morning out on the trail.

Happy running!

Andrew.


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