M- 8.2 Rattlesnake & Middle Mountains 1:28:20, felt good, left hamstring a little tight, 8x80m strides after, 1400 ft gain
Tu- Cathedral Ledge Rd. hill repeats, 3.1 wu at WW, then 3:00 up 4:00 up 5:00 up, then 6:52 to the top (0.9 miles, 7:38 pace, ~11% grade), kept the rest intervals on the downhill the same as the repeat times. Really good workout. 1200 ft gain, 7.9 total
W- 6.9 Black Cap via Kettle Ridge, down Red Tail 1:13:31, 42:11 to summit, felt good, ran easy
Th- 2x(5x400m), 100m/40sec recovery, 400m/2:40 between sets. 72 71 72 74 72 72 71 65. Solid workout. Was originally going to do the mile repeats, but switched it up when I decided I was going to do the 10,000 at the New Balance Boston Twilight Meet on Saturday. 2.0 wu, 1.0 cd
F- 5.0 Puddin Pond Singletrack 46:23, ran easy w/ Paul, felt pretty good, 5x80m strides after
Nate yelling at me to get my ass in gear, Photo by Mark LaRosa
Sa- New Balance Boston Twilight 10,000m 31:58, 4th place, 8 sec PR. Pretty good race. Went in hoping to run 75 sec laps until I couldn't handle it anymore. Found 75's weren't comfortable from the start, but just tried to gut it out. I never really felt good or confident of even finishing most of the race. I seriously considered dropping out before 5k. Felt like I got into a little bit of a groove after 4 miles, and after 8k I knew I could finish. The second half wasn't pretty, but 5:10s is a lot better than 5:20's like I would usually blow up to. Big thanks to Nate Jenkins for pulling me along and encouraging me. Middle of the packers like me don't get that on the track very often. Also a big congrats to Dan Hocking on the W and a sub 30 in his track 10k debut. Dan wasn't able to run for 6 years as a result of a knee injury, but was able to start training last year and has been on fire ever since.
Su- 14.0 Green Hills from home 2:25:46, felt pretty good. Just got in a rhythm and went. 3000 ft gain
Totals: 59 miles, 8.9 hours, 7300 ft gain. Pretty solid week again. Good amount of climbing, faster track work, and a PR to boot. I would have liked to have run faster on the track, but I just never felt in a rhythm all race. The time is slightly faster than what I ran at Market Square Day in '06 (before I went off course at the 6 mile mark) and I was in really good shape for Mt. Washington that year. I feel like the specific climbing fitness is there or can be tweaked slightly and I should have the tools when I have to reach deep.