Weekly Total: 55.52 miles and 5,869 feet of vert
Monday: Tempo Workout: 9.59 miles and 360 feet of Vert
Warm up
10/8/6/4/2 minute intervals @ RPE 7-8 (Threshold) with 2 min recovery @ RPE 4 after each
Cool Down
Notes: I did this workout with Megan and aimed for 8:45 min/mile pace for the intervals, that pace felt pretty easy to maintain, Megan was awesome at helping me keep a solid pace (not running way too fast). Usually I like to do workouts alone, I think Megan is an exception to this. The time flew by and I felt great.
Lift (New movements this week!)
Squat/ Pull Day
3×5 Barbell Pause Backsquat @ 115lbs
3×4 Barbell Snatch Grip DL @ 115lbs
Accessory 1
2×8 DB Ground to Overhead @22.5lb dumbbells
2×8 DB Front Rack Reverse Lunges @22.5lb dumbbells
Accessory 2
2×8 Alternating DB Pullovers @10lb dumbbells
2xFailure Ring Rows (TRX bands)
Tuesday: Easy Run: 5.65 miles and 1574 feet of vert
Notes: Foothills trail with Twig and Louise
Wednesday: Run with 6×30 second hill strides: 7.29 miles and 426 feet of vert
Notes: nothing exciting, ended it at the gym to go straight into optional uphill treadmill
UHTM: 1 mile and 500 feet of vert
Notes: 4mph @10% very easy jogging, great way to add some extra vert and z2 stimulus, I was given this as an optional 30 minutes, I did 15 minutes because I have a very busy day
Lift
Squat/ Press
3×5 Barbell Front Squats @95lb
3×5 Barbell Push Press @65lb
Accessory 1
2×8/Side Mixed Rack Lateral KB Step Ups @45lb
2×8/Side Top Down DB Bench Press @20lb dumbbells
Accessory 2
2×8 DB Thrusters @20lb dumbells
Thursday: Easy Run: 3.35 miles and 685 feet of vert
Notes: Triple Tree with Twig, we had the trail to ourselves, it was muddy, wet, and actively snowing, I was on the phone with Emma (my sister) for almost the whole time
Friday: Long Run with Surges: 16.67 miles and 685 feet of vert
Notes: A new road distance PR for me, I started with Megan for the first hour and then ran one hour in 5 minute intervals with 30 second surges at the 4:30 mark on my timer. It was fun. The last 40 minutes was challenging running back to my house. My pelvic floor felt so tight and fatigued during these last few miles. I’ve never had that happen before but I think road running is its own kind of brutal/ different force on the body. After an hour of being home I finally felt better. It snowed A LOT overnight so that is why I did this workout on the road.
Saturday: Second Long Run Easy: 4.44 miles and 1466 feet of vert
Notes: Foothills with Twig. Twig was being really frustrating today and the trail was super sloppy. I totally bailed on going for the whole two hours and just called it a day.
Sunday: Easy run with 5 x 20 second hill strides: 7.53 miles and 669 feet of vert
Notes: I did this workout today so I could have my rest day on Monday. The weather was awesome minus some very strong headwinds. Strides felt awesome on my legs. The cemetery is a great place to do strides. I am excited for a rest day tomorrow.
Lift (I did my lift today so it is farther from race day)
Squat/ Pull Day
4×4 Barbell Pause Backsquat @ 95lbs
3×4 Barbell Snatch Grip DL @ 115lbs
Accessory 1
3×8 DB Ground to Overhead @22.5lb dumbbells
3×8 DB Front Rack Reverse Lunges @22.5lb dumbbells
Accessory 2
3×8 Alternating DB Pullovers @12lb dumbbells
3xFailure Ring Rows (TRX bands)
Weekly Reflection
Nothing too exciting to say other than I had a great full week of training and I thought my threshold workout and strides were fun. I can tell all the road running and speed work is really paying off and it has only been a couple of weeks of actually working on it. I think road running is something I would like to focus more on while I am in PT school or at least while I am in the very busy parts of it just because it is so accessible and requires way less time than training for full blown ultra marathons. Dare I say that I am thinking about signing up for a full marathon at some point in 2027? Yes, I know I still have not published a RUFA report and this post is a week late!
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