Week four of AC 50K training was one of those "lost" weeks. I missed two hours mid week, but made up about an hour and forty minutes on the weekend. What resulted was a decent introduction to the back to back long run. Back to back runs on the weekends are a staple of the ultra runner. They really boost the time spent on your feet, and give you lots of experience running on tired legs. I felt the effect of a strong foundation of base miles the second day, as my muscles outlasted my ankles and hips. More cross training and core work are on the horizon...
Monday: ~3 hours back country skiing with Twirly and friends
Saturday: 3:45 hilly run in the Marin Headlands
Sunday: 96 minute recovery jog
Totals: 29.51 miles, Elevation gain: 5,446', Avg HR 127
Saturday's run in the Marin Headlands was spectacular, and once again provided a downpour to make things interesting. I drove to the Tennessee Valley trail head after attending a Footfeathers clinic on training for ultra distance races. Tim always puts on an entertaining forum, complete with anecdotes and plenty of laughs. Topics included periodization, heart rate specific training strategies and theories, training volume and specificity. It provided me some more insight into the method behind Tim's madness. And there was food.
The run ended up being 3:45 and bit over 18 miles. I was pretty wrecked at the end, but got in a 9 mile recovery jog on Sunday, thus beginning four months of back to back runs in preparation for American River 50 in April.
Here are the details from Saturday's adventure: