Previous weeks of 50KM training:
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Monday – 45-minute yoga class
A lovely 45 minute flow yoga class on my lunch hour. Lunchtime yoga is such a nice way to break up the day and after not going for almost two weeks my body really needed it. My upper back was actually quite sore the next day.
Tuesday – 55 minute run (4 miles / 6.4 km)
I started the morning off with the usual trail loop that I do with my friend and our dogs. I had plans to go to yoga on Tuesday night but it was my first real low-key night since being away the whole week before so I stayed in, did some house stuff and read.
Wednesday – AM: 57 minute run (4.1 miles / 6.6 km) PM: 1 hour, 55 minute run/hike (4.0 miles / 6.4 km)
This photo was taken from the bottom and we climbed to the very top of that middle peak.
So Wednesday was another double run day. I started off the day with the same trail loop from the morning before and after work I went with two friends and their dogs (too hot for Chloe) to do a hike they had done a couple weeks before. It was INSANE. So, so steep. Like actually frightening to be climbing up at a few points. I can’t believe our elevation gain wasn’t more than it was but I accidentally stopped my GPS for about a km so the 1,500 feet I measured might not be entirely accurate. Anyways, this climb was nuts and I said multiple times during the climb that I hated it. I think it was more the loose rocks that were slipping as we came down the mountain that I hated because I was seriously scared I was going to fall down. Either way, the view at the top was incredible and made the hard climb *almost* worth it.
Needless to say my quads were very, very, VERY sore the following day from all the downhill. This was an incredibly tough hike/run (we hiked to the top but ran back down) but it did make me feel a bit more confident for Squamish.
Thursday – Active Rest
No workouts on Thursday but I did spend the entire day on my feet and painting for a Day of Caring. I also had a Day of Caring on Wednesday (helping to build a sandbox – aka lots of shovelling and digging) during the day so I was EXHAUSTED by the end of last week.
Friday – 1 hour, 5 minute run (4.75 miles / 7.65 km)
Same loop as Tuesday and Wednesday morning with a little extra added on. I felt so so fatigued for this run and also crashed Friday afternoon/evening. I went to bed at like 8:30.
Saturday – 2 hours, 30 minutes (11.63 miles / 18.7 km)
Saturday long run on new trails. As mentioned yesterday this was when we had the cougar sighting. Freaky! Other than that freaky encounter this was a great run. The trails we were running on were really nice. They are very well-maintained as they are very popular cross country skiing trails in the winter so they have lots of markers and maps throughout the trail system which was awesome. Up until we saw the cougar we also loved that it was so remote so our dogs could run around and we didn’t have to worry about running into other people or dogs. I would run out here again but I either wouldn’t take Chloe or would keep her on leash and would go with a big group.
Also these trails were pretty swampy (as pictured above) and we had to spend a fair amount of time bushwhacking to get around the little swamps and our feet were also wet for about 70% of this run!
Sunday – 1 hour run (5 miles / 8 km)
Quick little shakeout run on Sunday morning in the trails. It actually felt good to move my legs again on Sunday and I always love getting Chloe out for some exercise. I was happy with how good my legs felt after the big run the day before.
Totals:
Miles / Km – 33.5 miles / 53.91 km
Miles / km to date – 296.9 miles / 477.76 km
Time on my feet – 8 hours, 30 minutes
Elevation Gain – 6,275
Yoga – 1 practice for a total of 45 minutes
Strength Training – Nada.
Chloe’s miles / km – 29.5 miles / 47.51 km
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An awesome running week but not so great on the cross-training side of things. I have also been feeling a few little tweaks like it took me a good 5 km to really warm up on Saturday’s run, my ankles and shins were SO tight and also my foot cramped up really badly last night when I was doing a strength workout at home. Little things but still, I know now is the time to prevent little things from turning into injuries so I’m really going to try and fit in more yoga this week as well as just doing more epsom salt baths and icing.
I’m definitely pleased with how good my legs felt though. With the exception of the Friday morning run, which I was really fatigued for, my legs felt really good for all my runs last week! I also spent about an extra 16 hours on my feet in general because I was on my feet ALL day on Wednesday and Thursday for work.
A good solid training week for sure that has left me feeling a little more confident about Squamish!
How was your training last week? What are your favourite injury prevention tips and tricks?
