Weekly Training Wrap - 5/13 - 5/19

Lot to say this week, so let's get to it. First of all, the obligatory injury update. I finally broke down and got a cortisone shot in my left knee. I probably did this two weeks too late. There is good reason to believe this will relieve at least some of my symptoms. And, in fact, I had a decent week of training. However, this injury has been up and down for two and a half months now, so I will not claim victory quite yet.

Training update: I am way behind. I have a 50 miler in 8 weeks and I am way undertrained. Below is a graph of Joel Friel's Advanced Trimp from my training this year:

Trimp is a mesure of how much aerobic work you are doing. You get higher numbers by either spending more time aerobic training or by spending more time in higher zones. Weeks 1 - 7 of this year were training for my Old Pueblo 50. As you can see, a solid week for me around 600. A peak week is more like 800 - 900. Before my Cheyenne Mtn DNF, I managed to start putting together some good weeks again, including three runs of 2.5 hours or more. But my choice to shutdown after Cheyenne sent me close to zero. What's this all mean? Not a total loss. But, I am behind.

This week I managed a Trimp number of 730, my fourth highest of the year. However, I achieved that number with the use of some biking. I rode 45 miles this week, mostly in Zones 1 and 2. I realize this is not specific training, but it may be a tool I have to lean on for the remaining 8 weeks. If I can do some riding, a few midweek runs, and one long trail run each week, then I should be able to race at a reasonably high level. I have also been pushing the strength training hard, way harder than most recreational endurance athletes. I will continue to aim for 3-4 hours a week of that kind of work. (Note that strength training is more than weights).

Anyway, one day at a time, but I am satisfied with training for at least one week.

Day	Miles	Notes
Monday	Off	PT and Core Training
Tuesday	Off	PT and Core Training
Wednesday	Off	PT and Core Training
Thursday	5	Easy Miles
Friday	Off	PT and Strength Training
Saturday	5	Easy Miles
Sunday	17	Trail Long
Total	27	About 4200 Feet Vertical