Monday, April 26, 2010
Another Week of White Mountain Running
Paul near the summit of Table Mt.
M- 3.8 Peaked Mt. 49:45 with Paul and Frank, ran pretty easy, 27:06 to summit, 1200 ft gain
Tu- 3.1 wu at Whitaker Woods, 3.0 mile Cranmore Hillclimb Retro course 22:12, supposed to be a hard threshold run. I’m not sure if I ran too hard but it was a good workout. 2.0 cd Ran the course 5 sec slower than when I used it for a training tune-up in 2006 before the World Trophy. 1100 ft gain. I’ve run 21:05 and Dave Dunham has the course record at around 20 flat.
W- 6.9 Black Cap via Kettle Ridge, down Red Tail 1:12:55, 41:57 to summit, ran super easy and still managed to run 2m 30sec faster than last week to the summit, 1700 ft gain
Th- 2.5 wu w/ Roger, 6x1Mile 3:00/400m rest 5:01 5:03 5:01 5:01 5:03 4:59, 0.5 cd Great workout. Felt like garbage on the wu, but found pace pretty easy once I got started. Last 2 were pretty tough, but good effort.
F- 5.7 Green Hills single track with Paul 58:06, dog tired. Easiest run I did all week in terms of terrain, but stumbled through the whole thing. Marked the Mud Muck Moose course after work with Paul and Roger.
Sa- 2.0 wu, 10x300m hard, 45 sec/100m recovery w/ Tim Livingston. 49-51 sec for repeats. We ended up taking about 53 secs for recovery on each one. Tim was a big help on this workout as he has a little more speed and switched the lead with me on every other one. Quads were pretty dead on this one. 0.5 cd. Timed the Kennett track meet after
View from Table Mt.
Su- 13.6 Bear Notch Ski Touring to Diana’s Baths via Attitash Trail 3:50:24 nice easy long mountain run with Paul. Ran into some snow on the last 1.5 miles on the Big Attitash ridge which slowed us down, but all of the climbing was runnable. Started at the ski touring center where I directed the Mud Muck Moose trail race in the morning and ran to the trail head in North Conway. 2800 ft gain. Photos are here: http://www.facebook.com/album.php?aid=60117&id=1315312930&l=8d189a62b7
Totals: 53.3 miles, 9.5 hours, 6825 ft gain. Really happy with the week. That’s 3 really good weeks in a row. Once again the strides and drills took a back seat, but I was tired as hell all week. I’m especially pleased that I got in all my runs and workouts despite a busy week at work and a demanding weekend of volunteering. Things are really clicking. I’m pretty tired, but I’ve been staying on top of the sleep and eating right and hydrating and that seems to be making the difference. I’m really pleased with that mile workout as I would have had a hard time doing that in college with all the speed work I was doing, not to mention all the climbing and hard work that I had done leading up to it now. Sunday’s run wasn’t very hard, but it was time on my feet and I didn’t bonk at all before the end of it. I’m going to skip 7 Sisters this weekend as I don’t want to chance messing up my ankle, plus 8 hours of driving doesn’t sound appealing after a long weekend. I’ll get a long tempo in Saturday and a long mountain run on Sunday.
Paul Postholing near Big Attitash