GRT 50k Training Week 4

Week 4 - cut back week! Each 4 week training block of my 50k training plan is a cut back week, where mileage is decreased and I can decide to skip a run and take an extra rest day if needed. It could not have coincided better with a last minute trip to Austin. I was able to take an extra rest day and enjoy my trip.

Here was what week 4 looked like:

Monday: Rest
Tuesday: Option to run 50 easy minutes or Stride Run
Wednesday: 50-65 min easy run
Thursday: Thirds Progression run: 90 min
Friday: Rest
Saturday: Rest
Sunday: Rest
Total: 16.45 miles
* McMillian 3hab, Strength, Core programs 2-3 times per week

Heading into recovery week

On Tuesday I chose to run the Stride workout since I was taking an extra rest day. The stride workout was 12, 20 second strides starting at 5k race pace progressing down to 1 mile race pace, with a warm-up and cool down. I felt really good during this workout and was glad I chose to do some speedwork instead of an easy run.

I did my thirds progression run in Austin, and enjoyed being outdoors. The Thirds Progression run is running in 30 minute blocks of time, getting faster each third.

Runner Highs:

• Stride run: I felt really strong on this run and I was impressed with my pace on the faster repeats
• Prehab: I completed all of the prehab this week, which focused on the glutes. Another problem area for me, so I really made it a priority to do these few exercises before my run
• Recovery: I enjoyed my extra day off and did not feel guilty at reducing my mileage and skipping cross training

Challenges:

• Treadmill: Just when I think I can come to terms with the treadmill, I slip backwards. I had to run on the treadmill for my easy run on Wednesday before traveling, and I felt as if the 50 minutes lasted forever. I was so bored and couldn't wait to be done. With winter still showing it's ugly face, I know I have many more runs to do on the treadmill and I really need to improve my experience when having to run on it.
• Weather: The winter weather was pretty miserable, and I struggled running in the wind and cold. While I know these types of runs challenge me both physically and mentally, I couldn't help but finish feeling a little beat up and exhausted from an effort that should not have been that difficult had the weather been a lot nicer

Week 5 begins a new training phase - the Pre-50k phase. I am looking forward to some new and more demanding runs and focusing on the next training block.