One: I need to run/train at elevation more often.
Two: Hills. Do more hills. Do more hills on trails.
I'm still buzzing from Ragnar Wasatch Back. I'm still in awe of the strong women of the Bird Machine (3rd place in women open division).
I upgraded to Strava Premium (although the free version still rocks). Now my runs receive a suffer score which rates how hard I worked. My Ragnar runs were rated Extreme and Epic.
Base-Training: Week Two RecapMonday: 4.3 miles recovery run (using heart rate monitor, bpm <143. This is hard, especially when running uphill.)
Tuesday: 4.3 miles easy run on treadmill
Wednesday: 6.5 miles speedwork,
Thursday: 6 miles + 4 x 20-second strides
Friday: Ragnar Wasatch Back 1st leg-7.2 miles, hill run
Saturday: Ragnar Wasatch Back 2nd & 3rd legs-9.6 miles + 4 x 20-second strides & 3.1 miles
Sunday: Rest or
Total Mileage: 41.2 miles
Week 3 is unusual because I am off work Monday-Wednesday to catch up on sleep and recover from the weekend. Moving from the track to the road for this week's speed work.
Base-Training: Week ThreeGoal Mileage: 44 miles
Monday: 5 miles recovery run with Nani
Tuesday: 6 miles run with Nani + sleep late
Wednesday: 7 miles with three miles at tempo + sleep late
Thursday: 4.4 miles + Cycle class
Friday: 1.0 mile warm-up jog, Tabata class, 4.3 treadmill miles 8x30 seconds @ 6% incline, Cycle class.
Saturday: 4.0 miles easy run with Nani + Cycle class
Sunday: 13.0 miles with 8 x 2 min hard/2 min easy