Back to Training

After a few weeks of aching knees I'm back to training. The last four weeks mileage were 8,37,50,60. I feel whatever the issue I was having after Des Plaines 50 mile is resolved. The plan is to put in 65-75 mpw with plenty of hills and speed work to get ready for Yankee Springs 50k Jan. 5th. Then ramp up the mileage a little bit into the 80-95 range with a little less speed work and back to back long runs for the USATF 50mi Trail National Championship in March.

Recovery to Training

As expected I was pretty sore for the first two days following the 50 mile. I just tried to take it easy but keep moving. On Thurs I did an easy 3mi and an easy 5mi on Saturday to asses the legs. My muscles healed at a nice rate but my knees were achy. I have a 50k planned Jan 5th but I don't want to push things to soon. My priority is getting the rest I need and running a great race March 2 at Nueces in Texas. I did get in a few workouts this past week, 37 miles running over five runs and 21 miles biking. My right knee feels fine now put my left is still bothering me. I'm just going to take it as easy as needed the next week or two then start working my mileage back up. If all goes well I'd like to get in 400 mile months in Jan and Feb. One little thing I've realized since the race is I only feel comfortable in my shoes with 4mm drop. It makes me concentrate on my form a little more and it feels better on the knee. I just started working on a higher cadence this summer, progress not perfection.