I am back on a structured training program as I prepare for the Superior Trails 50 miler in September. I had just talked to someone related to the event yesterday and she said to train hills and root awareness. Her comments made me a bit anxious but it also is a nice seed to inspire this block of training.

I have decided to follow the ultra program on Hal Higdon’s site. That plan is basically 5 days a week running with 2 easy days, 1 day of mile repeats at 10k pace, 1 long run, 1 day of race pace effort which eventually changes to another long run as the program progresses. This program will hopefully keep me from doing too much speed work and provide a fairly balanced program. I also like the simplicity of the plan which is exactly what I need right now.

I will be visiting new weekly mileage peak of 75 miles so it will be interesting to see how that goes during the summer months in the south and how the body responds.

I will also try and keep up with 2 days of weights/core and at least 60 mins (not miles!) of cycling per week.

This past week was a pretty exciting week because I am finally building up some moderate mileage levels (near 40 miles) and my knee continues to get better every day. I would say it is probably at 85-95% right now and I will continue to use my laundry list of recovery methods.

My long run this week was a bit brutal due to the hot and humid conditions. There was actually sweat dripping off the front of my visor. How that happens, I have no idea. I would consider it a good detox session with the amount of sweat flowing out of every pore of my body. The cold recovery drink with blueberries sure tasted great afterwards!

It’s time to start getting into that training groove as the weekly miles continue the gradual climb.

The Weekly Low-Down:

run: 39.35 miles (5 sessions: 5, 8, 5, 12.76, 8.59)

bike: 70 mins

weights/core:2

Happy Training!

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