Looking at the calendar, it is hard to believe that the snowshoe racing season is winding down. The last race is this weekend in Woodford, VT. This is the first time I've raced with so much frequency. Even with some of the snowshoe race cancellations in early February, I managed to race four weekends in a row with two weekends featuring double headers where I raced on both Saturday and Sunday.

I'm glad I've had my coach, Chris Dunn to help me navigate through the season. I probably would have tried to increase mileage or at least maintain a higher weekly mileage while doing all this racing, which I think could have led to injury. Instead, Chris has had me trade higher mileage for a higher intensity. It's also much easier to bounce back from snowshoe racing since the impact isn't as much as running on roads or trails.

I'll cap of this week's training with the race and then head into a two week "transition period," that has no structured training. I'm basically free to take days off, run, workout, hike, bike or do whatever feels best for the next two weeks. It's a nice way to take a break mentally and physically and not have specific training planned.

Here's how last week and this week shaped up:

Monday Feb 27

(This was a "recovery" week, where I drop down in mileage. These weeks occur every four weeks and I find them to be hugely beneficial.)

Planned: Easy Recovery or Crosstrain

Actual: 3.21 miles @ 9:39 min/mi

I felt pretty tired on this run and just went slow with what felt good for my body. After a weekend double header it always feels good to shake out the legs.

Tuesday Feb 28 REST DAY

Wednesday March 1

Planned: 20 min run with 4 x (20 seconds max effort, 10 seconds jog)

Actual: 21:29, 2.43 miles @ 8:50 avg

Ran a 12 minute warm up and then the Tabatas. My legs felt zippy and fresh, which was a nice feeling to have knowing that they had bounced back from a weekend of racing. I cooled down for about 10 minutes.

Thursday March 2

Planned: 20 min easy run and 20 minutes of strength

Actual: 23:20, 2.47 mi, @ 9:26 min/mi

20 Min Strength:

Bridges (double and single leg)

Clamshells

"Table tops" (side lying leg pulses forward and backward)

Bird dogs

Plank with toe taps

Plank with knee to elbow

5 minutes of stretching and ankle mobility. I use the stretches in these videos:

Friday March 3

Planned: 20 min shake out

Actual: 24:18, 2.68 mi @ 9:04 min/mi

My legs felt fresh and I tried to keep it really easy and my heart rate really low and comfortable.

Saturday March 4 REST DAY

Sunday March 5

Planned: Granite State Snowshoe Championships

Actual:

Warm-up 1.02 in 7:59 (Normally my warm ups are pretty slow, so this was kind of a fast warm up. My legs felt really fresh and ready to go.)

Race: 5.25 mi, 45:28, 8:39 min/mi I was as fresh as I could be and gave this race everything I could mentally and physically. You can find my race recap HERE.

Cool-Down: 1.35 mi, 13:46 @ 11:10 min/mi

Monday March 6

Planned: 30 Easy Recovery or Crosstrain

Actual: 30:07, 3.13 mi @ 9:37 min/mi

I felt creaky and old on this run. There were some steep downhills and not a lot of powder on the Championship course and so I feel like my body got a pounding because I was sprinting the downhills hard. My whole left side from hip to knee felt really tight (ITB and piriformis). That day I scheduled a chiropractic appointment and a massage I find that if I can get in for "maintenance" work then I avoid injuries.

I spent a bit of time after this run stretching and doing some mobility drills, which loosened things up quite a bit. I've used this video and this video to create a bit of a routine.

Tuesday March 7

Planned: 45 min Easy Run and 45 min Strength

Actual: 46:54, 5.02 mi @ 9:21 min/mi

Felt much better on this run and it was a nice relaxed pace, hip was a bit sore when I returned but spent a good amount of time stretching and rolling.

Strength:

3 sets, 20 reps each or each side

Plank w/ toe taps

Plank w/ knees to elbows

Bird dog

Prone leg raise

Bridge double and single leg

side lunge

Squat jumps with weight

side steps with band

KB swing

KB row

Rev. fly

Wednesday March 8

Planned: 30 min with 4 x (20 seconds max effort, 10 seconds jog)

Actual: 33:49 mi, 3.75 @9:01 min/mi

These capris are from Belcorva.com. You can get 10% off with code "runfargirl"

I felt pretty tired going into this run but I was wearing new capris so that always helps! The ocean was pretty angry and I like when that happens on the days that I have to run fast, the energy of the waves slamming into the sea wall is kind of contageous. I started my max effort sprints and felt light and zippy. The cool down was really relaxed and easy.

Thursday March 9

Planned: 30 min easy run and 45 min strength

Actual: 33:37, 3.73 mi @ 9:00

I went to bed on Wednesday night feeling like a sore throat was lurking. When the alarm went off Thursday morning I debated rolling over and going back to sleep-I didn't have a sore throat, but I did feel run down. I got up anyway and headed out for my run. Once I was running I felt fine, but when I got back I sat down to stretch a bit before starting my strength session and then laid down on the living room floor and didn't move for a bit. I just had that head-cold-tired feeling that you get when you feel a cold coming on. I did a little bit of core and glute strength and called it quits. I'm looking forward to tomorrow's rest day and hopefully feeling better.

Strength:

5 sets, 20 reps

Plank with toe taps

plank with knees to elbows

bridge

bridge with leg lift.

Friday March 10 REST DAY

Saturday March 11

Planned: 20 min shake out

Sunday March 12

Planned: Northeast Snowshoe Championships in Woodford, VT.

It's the last race of the season!

What do you do when you feel a cold coming on?

-Sarah

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Training Updates: step back weeks and sunrise runs