There are 12 weeks of training left before Hardrock. With 6 weeks Peak Phase training (later) that means 6 weeks for the Specificity Phase. This phase brings some changes to my schedule. M-Pace and T-Pace runs will be limited. Hill repeats and track workouts (Wednesday's) get added. In addition a longish 3A/3B trail run (not a cruiser by any means) will be added during the weekdays (Thursday's). The threshold work will be done on hill repeat days and now I get to do some higher intensity Z5 work at the track. The Sunday runs now also include some threshold work but not a ton. I find the Sunday threshold stuff to be the most challenging but extremely rewarding and satisfying if I can actually make it happen. For weight training another leg day is added. My weight training for this phase goes like this:
Monday: Upper body
Tuesday: Lower body after run
Wednesday: Upper body
Thursday: Upper and Lower (more functional movement stuff for lower) after run
Friday, Saturday, Sunday are OFF
This is a funny play on words.....I do the Hammered stuff on Tuesday and Thursday nights if I can. This is an area I need to watch. I can really get carried away with the weight room. I really love the gym work and the results are quick and noticeable so it draws me in. I tend to not give weight training the same value as running meaning I think it doesn't count and doesn't stress my body. However I have justified the over indulgence it has it's consequences and they tend not work in my favor when I over do it. My body breaks down and my runs suffer. With my focus now needing to turn fully to quality runs and making the most of the trails I need a hall monitor for weight room. Mark at Sledge Athletic Solutions will be a key allie in my quest to be very strong, stay lean but keep my focus in the right direction. However I try to get side tracked he keeps reminding me where my head needs to be.