Training to circumnavigate a volcano - Week 1

A wrap up of week one training for an August 50K race

What

This was the first week of my scheduled training for a 50K race around Mount St. Helens the first weekend of August. I laid out the basics last week of my weekly training. Below is a recap of my first week.

Week One

DAY	WORKOUT	DATA
Tuesday	Easy 60 minutes
Wednesday	Cadence workout
Thursday	Easy 60 minutes
Friday	Stretching and easy recovery
Saturday	Long slow day
Sunday	Stretching and easy Recovery

😴 Start of the work week is a nice day to sleep in and recover.

🏃 Winter didn't want to quit as Monday had the first recordable snow fall in the metro are in 80 years. It was still cold this morning, but the snow had melted and it was a pleasant crisp morning.

⚡ It was tough to get the feet moving quickly again. I ran a cadence workout which is were I try and run intervals with a set cadence. I set my phone running with a metronome app and try and match a specific pace for a set time. Today I ran 2 sets of 4 x 30 seconds at 200 strides per minutes with 30 seconds rest between each, and 2 x 1 one minute at 192 strides per minute with a minute rest between. The first set isn't too rough, but I can feel it half way through the second set.

🏃 It was still chilly out this morning and there was some residual soreness in the legs from yesterday's cadence workout. Oddly enough I ran the same route as Tuesday one minute faster.

🧘‍♂️ A good stretching and core workout followed by a short run to get the blood moving

⛰️ What a beautiful morning it was. The run felt great, but I was feeling it the last 30 minutes. I haven't run over 15 miles in one go in quite a few months so it felt good to get out there, but I was dragging at the end and felt it the rest of the day.

☕ I tried to keep my heart rate in zone 2 so I ended up walking a majority of the last half of the run. I wasn't as tight as I thought I would be, a good nights sleep did wonders for recovery.

On to Week Two

I have a similar week planned for week two training. I've added a few minutes to the Sunday run to get in a bit more active recovery. I'm feeling strong heading into week two and am ready to keep the momentum going.