Ran a few times this week (x4 in total) and rode the singlespeed twice, focused mainly on effort over distance. My short runs early in the week were all up a route with nearly 1000' of vertical in 1.5 miles, steep and anaerobic inducing if you're not careful. I run the downhill hard back to the car for the turnover. Haven't been too keen on getting out for very long the last two weeks, so mixing it up has been enjoyable at the moment.
Yesterday morning I ran a 10 mile tempo on a pancake flat access road at about 7:40 min/mile and it hurt like hell, haven't felt that in some time! Not sure that it benefits me much for Zion, but we're still 5 months out.
I have to bail on a R2R2R trip in two weeks that a few of us here were planning. I can't go into it half hearted with only fair fitness at this point. I thought I would be cruising after Mt. Taylor 50K but I underestimated the recovery time and the brief time for getting back into a routine before Nov. 9. This change in plans has me reeling all the more for Zion in April.
For those of you strength training, what specifically are you doing and how does it compliment your running? This is something I want to incorporate with more specificity over the next few months. My typical weekly strength sessions consist of some bench and pushups, pull ups, chin ups, overhead presses with the 45lb. plate, and some simple core work with the 45lb. plate. Nothing special.