20 miles and 5000 feet is called -
A short day.
Nope: it's called a warm-up.
Oh, sheesh, people. I'm just kidding. Especially right now: I'm five weeks out of getting my left knee scoped and I'm test-driving the knee this weekend. We'll see if I can cause any pain (hopefully not!).
The formula is simple: everyone's formula is different.
Cardio-wise: find something you enjoy and stick to it regularly. Add in a few long walks so your legs get used to some level of pounding.
Weight-training: helps a lot for quick strength, scrambling, etc. Use your own body weight, weights, rocks, poles, whatever for resistance.
Give yourself break days. Listen to you body if it hurts. Adjust accordingly. Keep it simple. Have fun.
-L
