Five weeks to go until the Woodside Ramble 50 km trail run, which means prime time is now for building my fitness. I have at most 3 weeks of build ahead before I need to taper the distance.
Following the Lake Chabot 30 km race, I took a planned week off from running. This was originally going to be 6 days off, but I extended it to seven to do a Saturday bike ride to Mount Diablo with Patrick and others from SF2G. That capped off a week in which I did two solo rides to work, totaling 153 km, making for 276 km total on very little cycling base. That's not exactly "recovery", but at least my running-specific muscles got a break. But it left me tired, rather than fresh and ready to go, on the Sunday of the weekend after Chabot.
So a modest 12.8 km on Sunday (actually a bit more due to Strava app problems), then a rest on Monday, but 14.8 on Tue, a solid 22.8 on Wed, Thu another rest, only 1.7 on Friday, but a year's best 32.6 km on Saturday, then a straight-up, straight down 15.6 on Sunday put me back into the thick of it on my CTS and ATS score.
Here's my plot, where for "ATS" I use an exponentially-weighted average with a 7-day time constant, and "CTS" a 42-day time constant, using a "TSS" (training stress score for the day) of just km run or hiked (no hiking in the recent past).
The plot shows 100 days. The CTS trend line of 0.43 km/week was fit from 100 days back to 2 weeks back. After my post-Chabot off-week I've got CTS back to that trend, almost 7 km per day. In 5 weeks I should be able to push that up 2.1 km further, to 9 km per day, but I'll want to make the substantial majority of that progress in the next 3 weeks before I start to taper on distance. Even a "taper" on distance can continue to improve the CTS: I just need to keep ATS (red) at or above the CTS line, and there's plenty of margin there.