On the Blog...WEEK 6 Wednesday Training - details are updated on the Google Calendar. - building on our zone 3 efforts on Wednesday - introducing loop with hills / terrain management. Sunday Training - Sunday is a combo leader lead / solo run with elevation focus - The first repeat will be leader lead and any remaining time will be solo. - 1st week of base training - 2hrs 20min - Continuous training in Zone 1 + 2. - Mark yourself away here  TERRAIN MANAGEMENT This Wednesday we are taking our zone 3 efforts onto rolling terrain. This is going to require that you modulate your efforts depending on the type of terrain you're on. - flats - uphills - downhills Try focusing more on your effort. How does zone 3 feel for you and how can you keep that effort consistent on varying terrain? If you don't adapt your effort/pace on the uphills, for example, you'll quickly move into zone 4 or 5. The same goes for zone 1 and zone 2 on your recovery phase. Make sure you're adapting your efforts throughout the loop to ensure you're being consistent and staying in the proper recovery zone. TRAIN YOUR WEAKNESS 1. If you are stronger on the uphills but get dropped on the flatter and faster terrain, this likely means your aerobic endurance is likely higher than your running economy. >>> Try shifting some emphasis to flatter, faster running. 2. If your legs get very sore and you have fatigue that lingers for several days after a long run or race with lots of elevation gain/loss >>> Try increasing your leg strength and muscular endurance in the base phase :) 3. If you get dropped on the downhills >>> Try shifting some emphasis on faster downhill running. Start with more gradual/less technical terrain (like a FSR) where you can work on building your speed. Once you gain some confidence on non-technical/gradual terrain, slowly shift to more steep and technical options. Comments are closed.
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