Sunday, 10 June 2012

Triple down

Things have been going quite well as of late. Inspire by Cam Levins, I am back doing three workouts per day with the goal of doing three 60min runs per day on my easy days and two 60min and one 90min run on my hard days. It does not work everyday but every week it gets a little easier. Next week I hope to hit the magic 150mile week, but it could be tough with the ultra this Saturday.

June 4th to 10th

  • Mon am 60min, pm1 60min, pm2 60min + strength
  • Tue am 60min, pm1 75min w/ 10x400m @ 76sec w/400m crisp jog on gravel track, pm2 60min
  • Wen am 60min, pm1 60min, pm2 60min
  • Thr am 60min, pm 90min w/ 10 x 3min w/ 3min off, pm2 60min + strength + cold bath
  • Fri am 60min, pm 60min + strength + cold bath
  • Sat am 90min w/ 5 x 5min w/ 5min off
  • Sun am 60min, am2 60min, pm 60min for 135 miles for the week + strength & allot of cold bathes.

May 28th to June 3rd

  • Mon am 60min, pm 60min + squat program
  • Tue am 60min, pm 90min w/ 30 x 1min w/ 1min off
  • Wen am 60min, pm 60min + squat program + cold bath
  • Thr am 60min, pm 120min w/ 15 x 2min w/ 2min off + cold bath
  • Fri am 60min, pm 60min + squat program + cold bath.
  • Sat am 60min, pm 90min w/ 10 x 3min w/ 3min off.
  • Sun am 60min, pm 90min + cold bath for 125 miles for the week + strength.

Also I am having really good luck with a new isometric training program with resistance bands for my hips and low back. As for the long training run, I have never been a huge fan and I am finding the cumulative fatigue from doing three runs per day to be as effective as doing a long run and the recovery time is much faster and I do not fry the legs every Sunday slowing recovery and reducing quality training.

So whats coming up;

  1. Fast Trax Ultra - race director, no running:-)
  2. 5 Peaks
  3. National 10000m champs - track race, this may be a mistake and I may change my mind:-)
  4. Sinister 7
  5. National Mountain Running Championships
  6. Death Race