Shore 2 Shore 50k | 7 Weeks Out
I am finally starting to get a little bit of consistency in my training routine coming out of winter as well as moving past some niggles here and there. Here is an overview of the week as we start to approach peak weeks for the Shore 2 Shore 50k on April 19th. This is the third week of a build before pulling back next week. For a 50k I find I like to peak roughly 2-5 weeks out. Be sure to follow me on Strava for the daily details (https://www.strava.com/athletes/11460444)
I aslo have a FREE Discord if you like to talk ultrarunning (https://discord.gg/4QMxjFyQGJ)
Totals:
Time: 8 Hours 36 min (Up from 6:59)
TSS: 482 (Down from 587)
Miles: 47.9 (Up from 41.3)
CTL: 55 (Up from 53)
Tuesday March 4th, 2025
Fartlek Run coming off a rest day on Monday. 5:00 in Zone 1
5:00 Warm Up in Zone 2.
Then,
1:00 in Zone 5 | 1:00 in Zone 2
2:00 in Zone 4 | 1:00 in Zone 2
3:00 in Zone 3 | 1:00 in Zone 2
2:00 in Zone 4 | 1:00 in Zone 2
1:00 in Zone 5 | 1:00 in Zone 2
2:00 in Zone 4 | 1:00 in Zone 2
3:00 in Zone 3 | 1:00 in Zone 2
2:00 in Zone 4 | 1:00 in Zone 2
1:00 in Zone 5 | 1:00 in Zone 2
10:00 CD in Zone 1
Time: 41:26 | rTSS: 55 | Miles 4.52 | Elevation:100 ft | Shoes: Asics Novablast 3
I cut this workout down a little bit from what was originally planned. I have a big long run with some friends coming up this weekend so I adjust my whole week so my TSS and other volume would be where I want it for the week. It is also worth noting that I did this work on the treadmill. I love doing speed on the treadmill. It allows me to kinda turn my brain off, set a pace and just lock in. Some people hate the tread. I know this. I dont always love it. That is the major difference between training and exercising. If I was just trying to break a sweat I would have definitely gone outside. But with structure and a plan, days like to day on the tread are going to get me the best stimulus I can get.
Wednesday March 5th, 2025
Foundation Run
40 Min Zone 2 Pace
Time: 40:04 | rTSS: 39 | Miles 3.4 | Elevation:180 ft | Shoes: Mount To Coast P1
The power of “easy days” is really incredible and so important. These days have very little pressure and dont tax the body too hard, but keep you moving and consistent, as well as helping to build amazing aerobic fitness.
Thursday March 6th, 2025
Progression Run
5:00 WUP in Zone 1
15:00 in Zone 2
8:00 10k Pace
3:00 5k Pace
1:30 Mile Pace
5:00 CD in Zone 1
Time: 38:53 | rTSS: 41 | Miles 4.0 | Elevation:120 ft | Shoes: Topo Spector
Progression runs are by far my favorite type of workout. I am traditionally very slow starter and it takes me some time to get fresh. I also love to get lost in the moment and just let my legs do what they have to do. There is something about just feeling better and better as the run goes on and just pick up the pace. As I mentioned on Tuesday, I love doin things like this on the treadmill. If there is any type of speed I will do outside, this is it. But with that said, I am going to generally do them outside when I am in between training blocks or in a recovery week when intensity has been pulled back a little bit.
Saturday March 8th, 2025
Long Run
6 Hours Zone 2
Time: 5:55:54 | rTSS: 311 | Miles 31.6 | Elevation: 1,998 ft | Shoes: La Sportiva Prodigio Pro
Been planing a long run with the squad all week. I will highlight this long run in a separate post, video, and podcast episode in the next day or two and link it here. (https://www.50kready.com/training-blog/3trainingtips) Point to point training run. It was about 50 degrees, sunny and a little wind. I drank 2L of water which I definitely could have pushed to 3 if felt like carrying it all. 5 SiS Beta Fuel gels on the hour. (Nootropics at hour 3) and 4 scoops of tailwind. Nutrition felt good for the intensity and weather. First 50k in the PP’s. The volume of the toe box is a little wide, but I did go up in shoe. I do like them a lot and my try going a half size down with my next pair. I will do a full review video of this shoe in the weeks to come when they hit 100 miles.
Sunday March 9th, 2025
Recovery Run
40 Min EASY
Time: 40 Min | rTSS: 34 | Miles 3.66 | Elevation: 80 ft | Shoes: Mount To Coast P1
After a long day it can be hard to think/want to get out there. With time, I have learned to trust my body, my recovery, my TSS score and build volume. I also know that getting out and moving is one of the best ways I recover. Motion is lotion they say! Tomorrow we rest and then we are back at it Tuesday as we pull back and absorb all the training volume over the past few weeks!
