My grand (training) plan for my 50 mile ultra run on my 50th birthday is to build my weekend long run up to 30km. Two weeks ago I managed my longest run ever, 25km, and had hoped to get 27km last weekend but my legs were exhausted from a week of exercise, so I managed 25km but had to walk.
This week, I de-loaded and hoped that I'd be able to get the 27km. I was also hoping that my IT band related sore knee wouldn't kick in too early, two weeks previously it had started at about the 21km mark.
27km is also a minor milestone, it is a third the distance I'll be running on my 50th.
I woke up on Saturday morning not feeling that fresh, but looking forward to heading out.
And I did it! 27.5km.
And what's more, I managed to keep my IT band issues in check, at no point did I have to stop and walk to let the pain ease, this is a major improvement!
Hopefully I'm up to 30km next weekend, the plan is then to keep at this distance for the next 6 weeks and allow my body to adapt to the distance and I am recovering quicker. I then want to start to introduce a short recovery run the day after the long run.
I then did a strength session when I got home, working on my glutes and core, this is vital to tackle the IT band issue. Exercises include:
- banded marches
- goblet squats
- Cossack squats
- Romain Deadlifts
- single leg squats
- Pallof presses
- chin-ups
- press-ups
This week I really need to focus on mobility as well as keeping my nutrition on-point.
#running #runningtraining #runningmotivation #sportsrehab