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Week 22 Leadville Training Recap

Dimond Hill Farm – another big hill on Sunday

Sunday’s run culminated in another big hill – Dimond Hill. After yesterday’s hills I’m ready for a recovery day tomorrow.

But alas, let’s recap: Monday and Tuesday became recovery days although I started Personal Training at the Y on Monday. I did my 3-day-in-a-row running on Wed-Thur-Fri. Then on Friday when I hiked with Winnie on the icy trails with my spikes, the chain on the spikes locked and I fell on my knees – OUCH!

I iced my knees and worried about waking up the next day with knee pain.

Saturday I woke up and it wasn’t as bad as I thought. So I stretched and foam rolled and headed out for the 20 miler. It was a slog-fest for sure. I recovered well from the run except for eating too much butternut squash which is apparently a thing – it causes horrible stomach cramping from too much fiber and gas. By 8:00 the pain was gone thanks to Gas-X.

I woke up on Sunday totally recovered from knee pain and sore quads from the long run. My 10 mile run was hilly, and do-able; I felt pretty good. I tried to run as much as I could on the dirt but most of it was on the road.

I took a recovery hike with Winnie and now resting comfortably on my sofa for the rest of the night.

Trail junction on Sunday March 24 at Winant Trails

Training week 22 was a test of endurance and consistency. On the 20 miler I wanted to cut it short and make up the miles on Sunday but I knew I had to get used to long miles, tired legs and wanting to quit – I will not quit. I’m excited for the next BIG week. I’m actually looking forward to running 22 miles next Saturday and hoping that at least 50 percent of it will be on trails. I will also be adding back two-a-week weight training days.

This will happen:

The Goal – under 30 hours

Average Weight: 157

Average Resting Heart Rate: 55

Training Time: I recorded time in Dailymiles.com which ended on March 20 🙁

Total Vert: 4,048

Miles: 48.9 (includes hiking)

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Saturday – 20 Mile Long Run

The top of the hill at Carter Hill Orchard

The first 5 miles were not great. Last week the first 8 miles were good; normal. Today started out with sore, tired legs and there was a lot of walking at the start.

The down hill from the Carter Hill was tough on my quads, too. I’m not sure if I was still injured from falling yesterday on my hike or if my legs were just fatigued.

Strava data

The route was pretty much a tour of Penacook and Concord.

Contoocook River

When I circled back to Concord I knew I was going to have to do four more miles but I didn’t have the will to go back out of town so I ran around Concord.

Coming back into town the wind was at my back. I ran past the State House and home to complete 20 miles! I’m beat.

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Leadville Training Week 23 Recap

The week started off rough but got better after Tuesday. My calf injury is completely healed and I resumed my training plan. YEAH!

Wednesday and Thursday intervals were run OUTSIDE!

The ice and snow has gone from the roadways but the trails are another matter.

My Saturday and Sunday long runs were on the road. The trails are a mess after 60 degree temperatures on Friday.

Spikes are needed on the trails. So much ice!

After running 18 miles and 1,200 feet of elevation gain, I ran well on Sunday with a 10 mile run and very little elevation gain.

Saturday stats

Leadville is 14,000 feet of elevation gain so next week I’m going to beef up the elevation and head to the mountains on Sunday for a 4,000 footer hike/run.

I booked my flight and car for Leadville and Mark has booked his flight. So this is happening!

This Week:

Average Weight: 156

Average Resting Heart Rate: 51

Training Time: 9:30 (includes hiking) – no weights this week 🙁

Total Vert: 3,175

Miles: 47.9 (includes hiking)

Next Week:

Looking forward to Week 22!
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Epsom Salt baths are magical

After tweaking my calf this past weekend and knowing that I had to take care of it right so that I don’t miss anymore training I followed the advice of the massage therapist: RICE + Epsom Salt bath.

Two nights in a row of ice, stretching, foam rolling and then a hot, Epsom salt bath has cured my muscle strain. It is 100% back to normal; no pain, no more hobbling around.

Lesson learned.

While there is no scientific evidence that that epsom salt really works, it may just be the relaxing hot bath that did the trick. I’m not sure. But one thing for sure, as I get older I need to do more work to stay injury free and that includes foam rolling, stretching, weights and core work. It takes more time but I willing to do what it takes to prepare for 100 miles. 157 days until race day.

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Injury: calf strain

My left calf is still pretty sore. I think I must’ve injured it slipping on ice prior to getting on the trails on Sunday. I iced it most of Sunday and Monday. I took an epsom salt bath Monday night. The only exercise on Monday was a mile hike in the morning and a few dog walks during the day.

Today, Tuesday, the calf feels better and I am going to foam roll and then go to the Y for some elliptical and stair climbing. I can’t take the day completely off because I know me and two days off will be detrimental to training and the momentum I’ve been building.

The hope is by taking a few days off from running it will heal and I can run by Thursday.

Some exercises today:

  • Stairs
  • Rowing machine
  • Treadmill – hills
  • Upper body weights
  • Elliptical