Home› General Training Discussions

Team Ultra - Week 12 of 24

Shaughn SimmonsShaughn Simmons
in General Training Discussions

Many of us have a 2/28 Ultra race date.  I am following a 24 week Adv Balanced Marathon plan that may be hacked a little to accommodate the 50K ultra trail run I will attempt in Rock Springs, Texas on that date.  This starts me at week 12 of 24 this week.

I will be opening a weekly thread where all can play, post, lurk, and also laugh at my daily attempts.  I really, really need Cronk, Johnson, Dinohfer and others to post as often as possible.

Yesterday was a technique/recovery swim for me.

This morning did a 3X6' Z4 bike: http://www.strava.com/activities/225644895

And...did a intensity treadmill run in between meetings here at work this afternoon:

http://www.strava.com/activities/225644888

I will have to find a trail a couple of times a week as well.

Welcome all and good luck!

KMF!

 

Comments

  • tim cronktim cronk
    So far I'm really enjoying the run time with NO intervals or pace goals.... Logging more trail running than I originally thought I would ..... Accepting the slower paces and just doing the miles.....Today's 8 mile trail run is very similar terrain of the 50k I will be doing in February with steady elevation grades of gain/loss and nice surfaces.... Still exploring but it connects to a 13 mile loop and it starts 1/3 mile from the house so I see lots of miles out there... Sure beats all the road running I have done ....

    http://www.strava.com/activities/225572812/overview
  • drjohnson08drjohnson08
    Definitely looking forward to following your guy's progress! Enjoy the trails. It's harder to pace but it's a great break from the pavement.
  • Shaughn SimmonsShaughn Simmons

    No trails around my work facility so did an EZ durability run at lunch over rolling terrain.

    http://www.strava.com/activities/225903720

    I also signed up for a Jan 10 25K trail run in Bandera Texas with strong elevation changes to wake me up for the 2/28 dance.

     Tim, your downhill strides today looked great and should prove to payoff for the upcoming race.

    SS

     

     

     

     

     

  • tim cronktim cronk
    SS yeah that looks tough. Ref those strides. Coach R recommended them in my run focus and I like that idea for maximizing some speed stimulation with minimal time and impact. Last week did them uphill. Since I'm doing so much slower running I will try and get them in a couple times a week.
  • tim cronktim cronk
    Wrapped up this week with 45 miles running , 23 miles on trails although lots of my road miles I run in the gravel along the sidewalks... Speed work was 11x 30sec downhill strides on weds and 6 x 30sec uphill strides today, the rest was just running! In the pool for 1.5hrs and 5400yds , 3hrs on the bike 61 miles with about 20-30 min in Z4-5 intensity! Legs and body are tired but adjusting quite nicely to the work!

    Hope everyone else is getting in some miles and Scott Dinhofer is recovering on his couch from rotator cuff surgery!
  • Shaughn SimmonsShaughn Simmons

    Great week for you Tim!  Keep pushing/leading us! 

    I am adjusting from IMAZ.  This was week 3 out from there.  A good week for me with some nagging tightness issues from the left hamstring (which I continue to stretch) but otherwise good.

    My summary is 47 miles on the trainer with 42' of total Z4 time and 40.2 miles running with maybe 4 total Z4 miles and the rest Z1-Z3.  was able to do a trail hike/run Saturday and a hillier long run today at a steady HR with some dirt roads along the way.

    I am trying to swim twice a week focused on recovery and form as well as bike twice a week on the trainer.

    My goal is a 50K on hilly terrain come 2/28 with a 25K warm up at Bandera on 1/10.

    Scott, when you are up to it, give us a status update on that shoulder.  Hope the healing is going well.

    SS

Sign In or Register to comment.