Managed to finish the week, STRONG! Got in a 10 mile run on Friday morning followed by calf and core work out. No issues with the right high achilles - that's HUGE! Yesterday I got up at 6AM for a 15 mile run with a local young bull and a bunch of U-30 triathletes. It was a beautiful blue sky morning, 55F when we started and 60's when we finished.
The course was all pavement, except that I tried to run on the grass, thru downtown Nashville. It was a hilly run which was good for the quads and prep for NF 50 Trail Run, which has more hills than calves and quads can handle. We averaged a modest 9 min/mile pace. The goal was to just put time on the legs and train at a slower pace. This is important because you do not want to go out too hot on a 50 miler, else you pay for it with a down on one knee BONK somewhere in the 30 mile zone.
Post run I iced down my right achilles and sucked down amino acids, recoverite and Aleve. It did the trick. I woke up this am popped some more Aleve, vitamins and H2O. Today is a cross training day. Swimming at the WCRC, long course, which will help the cardiovascular and endurance, with 1.5 hours of swimming. Going to jump try to get in a 2 hour bike ride before the swim. Would like to get in 3 hours of training today.
This week is a very important week to stay focused on staying healthy and not overdoing the training. I expect to get in 25 miles, all on the treadmill, 90% of which will be at a 10% grade or greater. 2 weeks out starts the taper, which admittedly I suck at, it is the hardest aspect of training. 1 week out is all about rest and staying loose while keeping weight off. Currently at 182lbs this am - which is 6-7 pounds heavier than I need to be for the NF 50 Trail Run. Thinking I go into the race at 177-178lbs, given the distance and need for strength. If I go in too light I will fade in the late stages of the race. That aint gonna happen.
Cheers!!
Looking foward to seeing you this weekend in Denver! Will make sure you don't eat or drink too much:)
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