Tuesday, January 20, 2015

Less than 3 weeks to the USA XC Champs: Last week's training.

I'm down to the last few weeks of training before the USA XC Championships in Boulder, CO on February 7th. There is only time for a couple more high intensity workouts before heading to Albuquerque to begin adjusting to the elevation prior to the race at 5,500 feet. I am heading down on Saturday and will spend most of the first week adjusting to the altitude before getting a couple of quality sessions in before the race. Given that I spent all of December on base and strength work, I am pleased with how the workouts have progressed. It is still only January, and there is a long season ahead, so it's important not to get too fit too soon, but it's going to take a great performance in Boulder to make the top-6 and another IAAF World XC team. Finding that balance is key, but so far I think I'm on the right track.

It has been a refreshing change of pace to get a few mile repeat sessions in on grass and get off the road after a fall full of pounding the pavement. It's a different type of running altogether, and it's important for me to remind my legs how to run hard on uneven terrain. I've even been adding spikes to the mix in order to prep my calves before hammering out 12km in them during the race.

I plan on seeing Dr. John Howell at Portland Integrated Health and Medicine this week for some routine maintenance and also for another blood test before heading to New Mexico. Since I'll only be at altitude for 2 weeks, I don't expect to see much of a boost, but it will be interesting to compare the numbers to those from Flagstaff in the early fall (4 weeks at 7000 feet). I'll post the results when I come back down.

Feel free to check out last week's training below. Thanks again for reading and follow me here on Twitter for more updates.

Week 9 AM PM Strength/Drills Mileage
Monday 11.5 5.5+drills and strides 40 minutes 17

Tuesday 5 7 x mile, starting 4:47 and ending 4:25. 3 minutes rest on grass loop

Wednesday 14.5 Off 40 minutes 14.5

Thursday 11.5 + drills and grass strides 5.5

Friday 6 4 mile tempo (18:55) + 1 mile cutdown (68, 68, 67, 64), no rest (23:23 total)

Saturday 11.5 6 40 minutes 17.5

Sunday 18 Off



1 comment: