Weeks 9 & 10: Just the Facts
Monday, August 16th, 2010
This post is only a recap of the last two weeks’ training, which is part of chronicling an 18-week training cycle. Sorry, there’s nothing worth reading here — it’s just a rundown of nerdy, obsessive details that only a runner would care about — but stay tuned: I am working on a longer post about last week’s trip to Yosemite, which will have practical advice about where to run in that glorious national park.
(If you’re wondering what the following is about, please read the Week 1 post.)
Week 9:
Mileage: 41.5 (scaled back to let legs recover from Aug. 1 Skyline 50K)
# of days and time spent running: 6 days; 6 hrs, 45 min
Longest run: 15 through Piedmont and into Joaquin Miller to Redwood Bowl, then back and around Piedmont more. Good uptempo pace in second half.
Speed workout? No, legs way too dead
Cross training? No cardio XT but a lot of walking, foam rolling and balance work to speed recovery, and twice did arms/core work.
Week 10:
Mileage: Highest ever, thanks to our Yosemite trip — 83. Lots of those miles were walking on the Yosemite trails, but fast hiking in high altitude “counts” in my book.
# of days and time spent running: 6 days, approx 20 hours. The three Yosemite outings, each in the 17 – 18 mi range, took about 5 – 6 hrs each since it was very slow going and we paused a lot to enjoy the scenery.
Longest run: 21.5, from Skyline Gate to Lone Oak and back
Speed workout? No way, super slow week instead
Cross training? No, just hiking. Didn’t go to the gym at all this past week.
What I did to prevent injury: Not enough. Right knee is tweaky; nothing serious, just fatigued from all the elevation gain and loss. Icing a lot and plan to have an easier week this coming week. All in all, I am pleased I’m not beat up after this past high-milage week, which followed some intense weeks, and I’m grateful Morgan and I didn’t have any real injuries or accidents while doing Yosemite.
Tags: Running, trail running, training, ultra running, Ultrarunning, Yosemite running