Monday, May 16, 2011

Training Week 5/9-5/15

M- 10.9 miles in Effingham up and over and around Green Mountain with Jim Johnson in 1:27:07. The climb up Green Mt. is only 1.3 miles, but gains 1100 ft. It took us 16:06 to hit the summit. The rest of the run was down the old warden's trail on the back and looping around the mountain on the hilly roads. Solid run. 1600 ft gain.

Tu- 5.0 miles in Whitaker Woods in 46:00. Was planning on doing a 5k tempo then 5x2 min hills. Was not feeling it after the first mile so I decided to save the effort for tomorrow.

W- 11.0 miles on Mt. Washington in 1:50:36. Ended up doing a progression type run up to the 6 mile mark. I tried to slowly pick up the effort each mile. I was planning on going to 5, but I was feeling strong and the weather was nice so I went to 6 to see what I had left in the tank. Pretty happy with this one. Splits: 1= 8:43 2= 8:58 3= 8:56 4 8:46 5= 9:08 6= 9:01. I also wore the heart rate monitor on this one. I noticed that my heart rate peaked (183 just after the 4 mile mark, right as my legs started to feel the effort. After that I was working hard, but the heart rate never go up that high again.

Th- AM: 5.2 miles in 54:24 with Paul behind Wal-mart. We were both pretty dead from Washington so we ran super easy.

PM: 4.5 miles on Downes Brook Trail in 1:01:27. Nice trail that I've driven by a bunch of times but have never run. Saw a pine marten on my way out. 600 ft. gain

F- Aussie Quarters (200m in 50-55 sec, then 400m in 70-71 sec. x8) 16:36 for 4800m (5:32 pace) 45 73 51 73 52 73 50 74 51 74 49 74 53 74 47 72. Pretty good workout. I would have liked the 400s to be a little quicker, but I haven't done a lot of fast stuff yet and I could still feel the downhill from Washington in my legs. 2.0 wu, 1.0 cd.

Sa- 5.2 miles on Carter Ledge Trail in 1:13:28. 38:49 to Carter Ledge. Another cool trail that I have ever run. No view today, but I will definitely go back on a clear day. 1600 ft gain.

Su- 19.6 miles 2:04:50 (6:22 pace) 5 miles down from the top of the Kanc, then 9.6 mile tempo at 6:01 pace, then 5 mile climb to top of Kanc at 7:02 pace. The climb was a 9 sec PR. 1600 ft gain.

Totals: 67.4 miles, 10.0 hours, 9200 ft gain. That is a pretty solid week. 3 good workouts, some good climbing and some good mileage. Not much more to say about that!

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