Monday: Cross-country off of St. Louis to Kings Creek to Leland and back. Everything is now fairly good to go, so the cross-country tracks are starting to get packed. 9 miles, ~1,000' gain, 1:20
Tuesday: 5 hours of telemark skiing, ~25,000'
Wednesday: Cross-country at night. Broke trail for around 4 miles, which was a lot of work on the skis I have. Unless the track is packed, they seem to be a bit short. Still fun at night. 8 miles, ~500' gain, 1:32
Thursday: 5 hours of telemark skiing, ~30,000'
Friday: Cross-training in the gym. Doing one day a week of cross-training, stretching, and core strength stuff. Pretty mellow, but the active stretching and strength training seems to be good.
Saturday: Fartlek training in the dark. 8.5 miles, 500' gain, 1:13. Mostly did 2 minute intervals.
Sunday: WP Hills. A new run from home that incorporates all of the hills in town. 7 miles, 900' gain, :54 minutes. Tired and my calves were burning. Running on packed snow works the calves quite a bit - hope it pays off come spring/summer.
A new article has come out that advocates for a combination of strength and endurance training in improving one's running economy. The study examined master marathon runners, and found that those who incorporated concurrent strength and endurance training significantly improved their running economy. The authors hypothesize that this may be because the rate of force development (speed at which force can be produced) may be crucial for running economy improvement, which is one of the major determinants of endurance performance. So a combination of strength and endurance training seems to be better then just endurance training alone, at least at the marathon length.
Breaking trail at night...
Byers Peak looking good
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