week 1 S. - 17 TR, S - weights, M. -TM(65,13,5.5), T-weights, W - TM(65,13,5.4), H - Eating plus 5 recovery walk, F - 35 fast hike
TR - Trail run
TM - Treadmill(minutes, max incline at 4.5mph, max speed walking)
Weights - all upper body
For the last four years I have trained for a spring event, TRT, PCT, R2R2R, Bob Open starting about Thanksgiving. So Week 1 was this week. The biggest difference in this year's philosophy is to push to limits without injury. Previous years I have ignored the latter part but as I age I get a bit wiser and a bit slower to heal so I am willing to back off some individual objectives to prevent injury.
I am now fully addicted to hitting the gym especially the treadmill routine. This routine has worked well in duplicating closely my normal fast hiking events. After a brief warmup I set the treadmill at 4.5 mph and then increase the incline by 1 degree per minute maxing out at 13 degrees this week then decreasing back down to level. At level I increase the speed .1 mph up to a max of about 5.4 mph and then back down. This is all done walking, not running and I have found this routine has significantly increased my trail speed.
On Saturday I did an easy 17 miles on a rail trail. I think completely flat courses may be harder than rolling hills since you use the exact same muscles over and over. Friday was a very successful, failed hike on the NY section of the AT. My intent was my the first 40 mile day in a few months. But a combination of factors led to me cutting it short at 35 miles, I couldn't find my headlamp when it got dark. It was a very solid hike, total speed was a bit over 3mpd for the full 35. I can honestly say that with the intensity of this week every muscle in my body is sore, not hurting, so this is great feeling.
A few pictures from Friday. Not the wowness of the west but still great to be out in the fresh air.
Cat Rocks with Eastern Pinnacle in Background. (The trail went over miles of these ridges.)
greenwood Lake on NY/NJ Border