Weekly Total:35.6 and 3,041 feet of vert
Monday: 30 Minute Recovery Run: 3.07 miles and 121 feet of vert
Notes: Felt surprisingly great and took my new road shoes -Nike Vomero Plus- out for a spin, Thanks for the bday present mom!
Lift Squat/Pull
Barbell Back Squats 3×3 @115lbs
Barbell RDLs 3×3 @125lbs
Accessory 1
SL DB Hip Thrust 2×6/Side @25lbs
SL DB Crossbody RDLs 2×8/Side @30lbs
Accessory 2
Eccentric Pull Ups 2x 8 with purple band
KB Gorilla Rows 2 x8/side @25lbs
Tuesday: 40 Min Easy run with 4×20 second stride: 4.25 miles and 161 feet of vert
Notes: Focused on power during the strides on a 3-5% hill… Power didn’t feel fully back -online- yet but everything else felt great, definitely would have ran longer if my coaches instructions were not to do up to 40 minutes
Wednesday: 40 minute easy run: 4.13 miles and 180 feet of Vert
Notes: Focused on having a quicker cadence, ran with Megan, this felt super easy and we practiced the beginning of the big hill in run to the pub, it actually felt way easier than I was expecting
Lift Squat/Push
5 min Backwards walking @20%
Mobility and activation warm up
Barbell Front Squats 3×3 @95lbs
Barbell Bench Press 3×3 @85lbs (near failure solo Bench PR)
Accessory 1
Overhead Barbell Walking Lunges 2×8/Side @50lbs
Push-Ups 2×10
Accessory 2
HighBox Goblet Step-Downs 2x 8/Side @25lbs
Top Down Z Press 2 x8/Side @22.5lb dumbells
Core Finisher- 5min AMRAP
10x Med ball toe touches
10x Hollow body rocks
10/Side Lateral V ups
Did 3.3 Rounds
20 minutes in the Sauna after
Thursday: 1 hour easy run with 5 x 30 second strides: 4.94 miles and 1,201 feet of vert
Notes: I ran the foothills trail with a new friend (Louise) and Twig, we hiked up to the fence and jogged back down and then finished with the strides on bridger canyon drive.
Friday: 2 hour long run: 13.18 miles and 627 feet of vert
Notes: I ran the whole Run to the Pub half marathon course with Megan and Margaret joined us for a little bit. I was shocked by the pace we ran the whole time and how easy it felt aerobically I wasn’t breathing super hard at any point. Unfortunately I did have some cramps in the back of my rib cage and then eventually down both of my sides that lasted the whole time and I also tried new nutrition I really didn’t like. I found this run to be way more mental than physical. I have never ran on a road for this long before and by mile 10 I wanted to be done running so bad even though it was cruisey and downhill. My coach told me to try a progression run if I was feeling good but I was not, however we naturally progressed the pace of the run anyways because the course has it built in with uphill at the beginning and then flats at the end. If it were not for Megan setting an amazing pace and having fun with me I would not have run this fast today. I am so excited to try for sub 2 hours at the race on the 17th and I feel pretty confident about hitting that time now. Megan is running too! I hope I can keep up with her lol.
Saturday: 90 minute easy run: 6 miles and 751 feet of Vert
Notes: South Cottonwood Trail with Twig, Louise and Margaret. I was so frustrated that the trail was a sheet of ice and this was barely a running pace but it was nice to get outside with Twig for so long. She didn’t listen to me very well and honestly it was just hard for me to focus on her with other people around. I think I need to work on more solo stuff with Twig. The run felt super easy because our pace was so slow but I was feeling a bit sore from Friday.
Sunday: Rest Day
Hour long Kirk Hill Hike with Twig: 2 miles
Notes: She found a really nice bone and we played with it the whole time. She was really good at retrieving it, I think I am finally starting to get her hooked on playing fetch. We also got to practice having her stay close to me when other people with dogs were walking by us. It was so nice to be on a trail alone today. This past week of road running definitely took a mental toll on me.
Weekly Reflection:
Recovery from RUFA went so well. It feels like that race made everything feel way easier for me all of a sudden. I still need to write the race report… I know. It was hard for me to run so little at the beginning of the week but I had so much fun on my Friday run that I didn’t care. I was also extremely busy this week as always it felt like I didn’t have any quality alone time to just lay down until after my run on Saturday. I passed my Ultra-running coaching certification and I am so happy. I hope to have my business up and running by summertime so I can get some experience coaching before school starts and keep coaching as my only job during the first semester or two. We will see where it takes me but this is definitely the start of a new journey. I am very much looking forward to a normal week of training next week. As for my 200 miles of running goal in February I made it 184.5 miles of exclusively running. I am a little bummed I didn’t hit 200 and definitely would have done some longer weekend runs just to hit the goal if I wasn’t being held accountable to recovery by a coach lol (its a good thing I am) but honestly even getting to 185 miles for me is super good considering all the extra days I took a rest on due to having company in town or just needing a rest day. I really hope I can hit 200 miles of running in March. This week had an extremely low level of vert for me as well so I hope to bring it back up to my normal amount next week. I will still be running more road than normal until Run to the Pub.
Thanks for reading if you made it this far!
Des Hikes Thru 