I like to stop and evaluate my training and programming every once and a while, so I think a new evaluation is due:
Basically I won't be changing anything in the near future.
My goals right now are to be strong in the primary lifts and have the endurance to finish longer (ultra-ish) runs.
My template has been pretty simple overall - 4ish days of lifting per week following the strength portion only of crossfit football. These lifts are usually squat, deadlift, some type of press, and an olympic pull. I have cut out almost all metcon work, though occasionally (once a week or biweekly) I will get something short, heavy, and fast in the mix.
Running-wise is where I have changed the most from last year. 3 runs/week is standard, comprised of one hill workout, one interval workout (usually on the track and high intensity), and a long hilly trail run in the area of 8-12 miles. The long runs have been where I have been making great progress and really been trying to put my focus. Using this method I have made some great physical adaptations to distance without putting in huge amounts of miles.
On the running days I will also typically throw in some core work after, usually with hollow rocks (which I have found to be the most potent and helpful of ab exercises) and pushups.
My recovery has been pretty much right where I want it, and I feel benefits from the strength gains I have made in the weight room translating to the trails. Long runs are almost always done in a state of fatigue or soreness from the previous day, and I have gotten comfortable going long in less than ideal conditions.
My next big race will be a 50k in late September (I have already chosen the race, just need to wait for my paycheck to come in so I can nail it down - more on that later) and my first ultra-effort. I plan to make the following changes in order to prepare specifically for this race:
- Addition of one more medium length run during the week - this will come probably after a lifting session and will be a quick 45-60 minutes depending on the day and how I feel. Trails/hills if possible.
- Modifying the long runs - Leadville taught me that I need to spend more time walking/hiking the hills of these races, so I plan to do so during my long runs while also extending their duration. Instead of mileage goal it might be easier to go by time. I think a good peak in training would be back to back day long runs of say 3 hours and 2 hours, 4 hours and 2 hours, or something in that ballpark.
- Tinkering with nutrition and hydration on long runs - this is where I need to get as comfortable as possible. Need to make sure I can run with all the supplies I will need come race day.
Really excited. Being in the company of all the trail lovers this weekend really made me want to take the next step up. It's becoming addicting.
