The foundation of all mountain/trail runners diet should be the long run. More importantly the long hilly long run. This week was my first hilly long run in a very long time (an it wasn’t that hilly by any means but much more hilly than anything I have been doing). I did one of my classic ultra training routes from my apartment to Clevland Dam and back this is a great route because you get a bit of everything, some trail a fair amount of uphill and enough downhill to pound your legs but not enough to screw you up for days, you can also extend it as far as you would ever want by popping onto the Baden Powell and traveling west to Cypress or east to Deep Cove or heading straight up Nancy Greene Way and up the Grouse Grind and even extending further to Dam or Dog Mountain. The Forerunner recorded an elevation gain loss of +2,086 / -2,077m over 24.60km with an average HR of 163. My legs felt OK during this run probably due to the large number of long day hikes we have been doing.
So for the week I managed a fair bit of strength building.
I did 1 hike (Mt. Outram) with 1800m of elevation gain. One Grind session 853m one run with 400m and a long run of 2,086m for a total of 5,139m (16 860.2362 feet). I am sure my legs will feel heavy this week.