Friday, February 24, 2012

Training Week 2/13-2/19

M- 0 Wiped after work, dehydrated and still recovering from the stomach bug.

Tu- 15.7 miles in 2:19:27. Little Chatham Rd. over Black Cap and a loop around North Conway with Roger, mostly on snowmobile trails. First 3 miles were a warm-up then 3.5 mile hard climb up Black Cap in 31:22 (8:57 pace), Good climb, then ran easy down and with Roger. Felt good to run again!

W- AM: 6.0 miles in 1:06:20 with Tim and Brian on the Corridor 19 Trail, felt good
PM: 6.0 miles up and down Tuckerman Ravine Trail in 1:09:14, 41:46 to Left Gully. What a day! Short day at work so I was able to get up the the ravine while it was still light out. What an awesome place! Lunge routine after.

Th- AM: 5.9 miles in 1:06:55 with Tim, Brian & Sarah on the Rec Trail Loop
PM: 6.8 miles up and down Mt. Washington via the Lion Head Winter Route. 1:56:12 round trip. I have never run this trail before, but the weather was amazing and I knew it would be a good day to head above treeline. With little wind I knew that I could dress light, so I went with running tights, a short sleeve, long sleeve, gloves and hat. I didn't wear the hat or gloves on the way up as it was so warm. I did wear gloves on the one cliff section below treeline, but that was it. It took me 1:07:34 to hit the summit. I ran into Mike Pelchat from the NH State Parks and he thought it could be a winter record. It's the shortest way up, so I wouldn't be surprised if it is. It was a hell of a workout! I also got to catch up with Brian Clark from the Mt. Washington Observatory while he was doing some weather readings.

Looking towards the Crawford and Davis Paths

View of the summit

Me at the top by Mike Pelchat, Mt. Washington State Park

PM PM: 4.1 miles in 41:27 with Roger around the KHS parking lots. Felt surprisingly good. 10 strides after.

F- 3.3 miles in 39:03 on the Short Audubon Loop with Tim and Sarah. I was wiped. I might have overdone it the last couple of days :-)

Sa- 25.0 miles in 3:53:26 with Double J. Great run on the Bartlett snowmobile trails. Ran up and over Bear Notch Rd., Rob Brook Rd., Birch Hill Trail, Sawyer River Trail, Sawyer River Rd., then the Conway Scenic RR tracks back to Bartlett village.

Su- No run, but did get in a nice 10 mile classic ski with Jess on Sawyer River Rd. Felt good to get on the skis again.

Totals: 73.8 miles, 15.64 hours. Not as bad week after bouncing back from the stomach bug. I got in two solid hill climbs and got back into a routine. I should have done a 4 mile threshold run on snowshoes on Sunday, but the skiing was enough for one day. Time for a vacation!

Thursday, February 16, 2012

A Good Start To 2012

1/2-1/8: 51.7 miles, 7.05 hours, 5x(5:00 on, 3:00 off); 1:00 on,1:00 off hills then 5k tempo

1/9-1/15: 76.2 miles, 11.38 hours, hilly 50:43/7.9 mile (6:26 pace) 3:00 on, 3:00 moderate fartlek on the roads; 5k tempo then 8 x 1:00 hills, all on snowshoes; 17 mile long run with about 12.5 miles of up-tempo running with Double J

1/16-1/22: 65.9 miles, 12.13 hours, hard climb up Kearsarge (37:58, 3.1 miles, 2700 ft. elevation gain), directed the Whitaker Woods Snowshoe Scramble

1/23-1/29: 65.2 miles, 11.51 hours, 45:21 for 6.2 miles (7:17 pace) on snowshoes doing 3:00, on 3:00 moderate; 4 mile threshold run on snowshoes (33:15, 8:19 pace); 21.2 mile snowshoe run up and down Mt. Shaw with Double J and Judson Cake

1/30-2/5: 56.1 miles, 10.20 hours, 4 x (5:00 on, 2:30 off), then 1:00 on, 1:00 off uphill, all on snowshoe for 4 miles (34:06, 8:31 pace); great 20.2 mile long run with Double J on the Hemenway State Forest snowmobile trails

2/6-2/12: 41.5 miles, 6.59 hours, needed a down week and I got one as I took Saturday and Sunday off with a stomach bug that has been going around. I didn't get violently ill, but I definitely didn't feel like running. Got in one good workout on the hilly Hemenway trails. 10.3 miles of 3:00 on, 3:00 moderate fartlek in 1:09:35 (6:45 pace).

I had to take this Monday off after getting pretty dehydrated from the stomach bug, but I've bounced back nicely the last few days. All of the weeks above have included either drills, strides, lunge routine or hill bounding after most of the easy runs. I can really see a difference in my leg strength from doing those. Looking to pile on more miles and workouts this week and next week, then looking to rip a good one at DH Jones. I haven't raced since November, which may be a new record for me. I feel really fit right now, but I don't know if that means 52 flat or 54 flat at DH Jones. I know I'm going to be in pretty damn good shape for the World Snowshoe Championships in Quebec in March. The snowshoeing and snowmobile trail running here in the Mt. Washington Valley have been pretty good despite a lack of snow in the rest of New England.

Tuckerman Ravine on 2/15/12