First here are some statistics and highlights:
• 863.5 miles
• 60 runs averaging 14.4 miles per run
• 15 runs of 20 or more miles
• Longest run 50 miles at Bull Run Run
• Hills: At least 1 hill session per week including three 24 mile sessions on Perkins Drive at Bear Mountain. This is a 4 mile long hill with 1200 feet of gain.
• 4 days skiing
• 8hrs of heat training in the sauna
My plan going forward is to continue to keep my average run up in the 15 to 20 mile range while still only running 4 days per week. Continue cross training with lots of core work. I will have long runs of about 50 miles every other week for the next month with shorter back to backs of 15 to 20 miles during the off weeks (next 3 big runs below):
• TNF Bear Mountain 50 miler 5/5
• Grand Canyon Rim to Rim to Rim 47 miles 5/19
• TNF DC 50 miler 6/2
Following DC I will substitute long hill repeats at Bear Mountain every other week on June 16th and 30th. I will likely increase those to 32 miles, 4 repeats with 20 milers the following days.
|This is why I am so focused on hills!!!|
Hope everyone else is seeing results from whatever training you are doing. No doubt it will pay off on race day.