Road to Tor des Geants - Part 4 (Weeks of 8/7 and 8/14)

I had three more big training weeks left before Tor. For the first week back, I planned to dial it back a bit to absorb the big three week block in the Alps and make sure I was recovered.

The following week revolved around a big route I had been dreaming up in the Shenandoahs, which would be a nice long day out and test of gear / nutrition before TdG.

The third week, well I’ll save that for another post …

These two weeks took me to 170,000 feet of vert over the past 8 weeks. I was thrilled to average over 20K of vert a week for 2 months and feel strong and healthy on the other side.

Week of 8/7

It was nice this week to run some faster miles and get back to my home trails in the Shenandoahs. In the past, I’ve been knocked out for at least a week after training in the Alps. But this time around I felt well recovered, and I managed some good PRs on trail segments I’ve run dozens of times in SNP, a great sign of the fitness I’d built in the Alps.

  • Monday: rest day

  • Tuesday: 10.5 miles with 2,150 feet and 6x 20 sec hill strides

  • Wednesday:

    • 11.2 mile workout with 6x3min intervals and 4x30 sec hill strides

    • 2 mile steep treadmill hike with 2,200 feet

    • 46 minutes strength (deadlifts & squats)

  • Thursday: 11.4 miles easy with 2,000 feet of climbing

  • Friday: easy 6.7 miles

  • Saturday: 13.8 miles and 2,800 at Dickey Ridge in SNP. Set a nice PR on the 2,000 foot initial climb

  • Sunday: 16.7 miles with 5,200 feet. Easy with friends for the first part followed by a nice PR on the Leading Ridge out and back!

  • Total: 15,700 feet / 72 miles / 1h20min strength

Week of 8/14

For a long time I have wanted to link up a route in the Shenandoahs that connects the two 4,000 feet peaks with the four steep “Ridge” trails. This became a 44 mile route with 12,700 feet of climbing, which I ran unsupported on Thursday. My legs never really felt fresh from the start, but I felt strong throughout, and it was a good long day of training and a confidence boost for Tor.

  • Monday: rest day

  • Tuesday: 10.7 miles with 2,370 feet and 4x 30 sec hill strides + 28 minutes strength

  • Wednesday: 7 miles easy with 1,150 feet

  • Thursday: 44.3 miles an 12,700 feet in 10h42min (+ short hike in and out)

  • Friday: rest day

  • Saturday: short family hike

  • Sunday: 10 miles with 3,400 feet, including finally getting the Leading Ridge ascent crown and an almost 3 minute PR!

  • Total: 20,177 feet of vert / 74 miles / 1h40min strength

The race is closing in now, and most of the hard work is done!

Will WeidmanComment