Thursday, October 22, 2020

Week 10, Training for a 50K Trail Race

 This has been a recovery week, and I surely needed it. After finishing my 16 mile trail run, I spent the rest of my Sunday getting plenty of rest and recovery. Unfortunately I did not sleep well Sunday night through Wednesday night. Each night I felt like I was having hot flashes, and was nauseous. Looking at my sleep tracker I was very busy tossing and turning all those nights. Needless to say My week didn't start off well. 

Week 10 Training Plan: (6th - 18th October)

Monday: Rest and Recovery, Mobility 30+ minutes.

Tuesday: Glute & Core Strength 45 minutes, Mobility practice 30 minutes.

Wednesday: Glute & Core Strength 45 minute, Mobility Practice 30 min.

Thursday:  Easy run 3.1 miles on the flats keeping Zone 2, Strength 30 minutes.

Friday: Easy run 3.1 miles on the flats keeping Zone 2, Mobility 30 mins.

Saturday: Tour De Cure ride 4.5 hours with some significant climbing.

Sunday: Trail run 14 miles keeping Zone 2 as best I can with the hills.

Luckily Monday, Tuesday and Wednesday were rest days from running and riding but I still needed to get in my strength workouts, and my mobility workouts. I was fine doing those, but mentally I was struggling. I also felt like I was coming down with a cold. My eyes were heavy and itchy, I had a slight sore throat and some post nasal drip, not to mention my energy level was a 2 out of 10. 

By Thursday I had enough of being tired. I called off my late morning and afternoon work commitments and tried to nap. This nap was semi-successful in that I did sleep, but not for as long as I was hoping for. Needless to say I was still able to get some sleep Thursday into Friday and even woke up feeling refreshed. 

Friday I had to take my car in for service in the morning, then was going to do my run when I got home. This was a great plan especially since it was going to get into the low 90's again. On my morning run the temp was already 75 degrees when I started, but the light felt like it was 5pm. It's definitely fall even if the temps are not fall like. 

Friday evening I prepared all my food and water for Saturdays long ride. This helps me rest better knowing I'm all ready for the morning. The good news about these rides is there are plenty of places along the way to stop and refill my water bottles. The ride was going to be around 6 hours in length so I packed enough food for 200 kcal an hour plus water with Clif Hydration at 20 ounces an hour. In all the ride  went really well, we all stayed together and enjoyed a nice lunch break in Pescadero. The air was so clear that when we go to Hwy1 you could clearly see the ocean. Also by this time the temperature had risen and we were all feeling quite warm. I was able to get a few bits a pieces of video from the ride, but unfortunately during the last descent my camera flipped down and I didn't know it. When I got to the bottom of the descent I saw my camera pointing at the ground and realized I may have missed the entire Kings Mountain descent. Oh well, I'll just have to ride that road again and make sure that darn camera stays facing forward.
**Here is the video from Saturday's Tour de Cure ride.**


Sunday's run ended up getting cancelled. Long story short, my long run from last week ended up causing a strain in my left calf. It was fine most of the week, however when I got off my bike after Saturdays ride, something went pop and it hurt the rest of the day. With my event coming up in only 6 weeks I need to stay healthy so the run had to be canceled. 

These things happen in training, and you just have to go with them. When we try to push through is when we create bigger problems. So instead of running, I will be focusing on recovery through rest, ice, compression and gentle mobility exercise to keep the knee and ankle moving while I'm not running. We shall see how next week goes. 

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