Road to Tor des Geants - Part 2 (Weeks of 6/27, 7/4, 7/11)
I had a great recovery after the Bighorn 100, driven in part by good fitness and in part by consistent strength work, which I believe has had a major impact on recovery.
For most of the year, I take a balanced approach to training. I keep the volume and vert at a sustainable level, helping me avoid injury and stay healthy. I mix in plenty of intensity to keep developing Vo2 Max, lactate threshold, and running economy.
But with Tor des Geants starting in 2.5 miles months, it was time for the race specific training. To survive 210 miles and 85,000 feet looming on the horizon, the sole focus over the next 10 weeks would be vertical (climbing & descending) and strength. All mountain legs all the time.
Week of 6/27: featuring the Adirondacks
This week launched me back into training after the Bighorn 100. We had a family trip planned to the Adirondacks, so I looked forward to big, steep, rugged runs in the High Peaks. To make sure I was fully recovered, I also took 2 off days and didn’t do a ton of strength work.
Monday: rest day
Tuesday: big, steep effort on Giant and Rocky Peak, my 9th and 10th Adirondack high peaks. About 5,000 feet of vert in just 9 miles!
Wednesday: mini Adirondack triathlon: family hike up Mt Jo, summiting Street and Nye (ADK high peaks # 11 and # 12 with 2800 feet in 8.7 miles, all on less established “herd paths”), bike ride to our Airbnb from the trailhead
Thursday: 7.2 flat miles around Lake Placid with some strides to shake out the legs after 2 days in the High Peaks
Friday: rest day
Saturday: big mountain day in SNP with friends. 22.4 miles with 7000 feet, summiting Old Rag (from the backside), Robertson, and Hawksbill.
Sunday: easy 5.5 mile run from home with some hills
Total: 16,600 feet of vert / 55 miles / 1 hour strength
Week of July 4
This was a big training week with 3 runs in the Shenandoahs. It kicked off on Monday with the traditional July 4 run with my running club, VHTRC. Over the weekend we were at our cabin with good friends, and I did two steep runs, sharing some miles with my friend from college. Leading Ridge is the steepest trail in SNP, climbing over 1,500 feet in a mile. It is what I call “stupidly steep” and useless when training for most events, but it’s right where I need to be while training for Tor!
Monday: 21.2 miles with 4,400 vert; modified Browntown Loop in SNP with VHTRC
Tuesday: rest day with some rock climbing
Wednesday: 8.8 miles easy with strides
Thursday: 11 mile hard workout: 4x 2min hills, 2x 3 min hills, 6x 1min flat / rolling intervals. Incline treadmill - 1.55 miles with 1,300 feet. Strength workout with deadlifts, lunges, benchpress, etc.
Friday: 6 mile easy run
Saturday: steep route with 8,500 feet over 21.4 miles
Sunday: steep route with 3,750 feet over 10.8 miles
Total: 21,600 feet of vert / 81 miles / 2 hours strength
Week of July 11
Before heading to Chamonix for 3 weeks, I wanted to get in some speed and strength. I stayed close to home with the exception of one run in SNP.
Monday: rest day with 20 minutes of strength
Tuesday: Big triple workout day!
10 mile hard run with 16x1 min intervals and 4x30 sec hills (low / mid 5s on 1 min intervals and got down to high 4 min miles on the hill intervals)
1h15min strength workout (deadlifts, squats, benchpress, etc.)
3 miles on the treadmill @15% grade climbing 2,350 feet
Wednesday: 12 miles easy
Thursday: 6 miles easy & 50 minutes strength
Friday: unplanned off day (sick kiddos), but I really needed the rest so all was for the best (and kids got better quickly)
Saturday: 8,000 feet in 20.6 miles. 2 Leading Ridge repeats with a huge effort the first one, setting a massive PR and 2nd fastest all-time (according to Strava)
Sunday: 2000 foot treadmill climb and 20 minutes of strength before hopping a flight to Chamonix!
Total: 15,650 feet / 54 miles / 2h40min strength
Overall these three weeks felt just about right - hard but manageable. This would be a good springboard into 3 weeks of training in Chamonix!