M- 3.7 miles in 45:14 with Tim on the Green Hills singletrack. Pretty tired. Planned on doing a 6 x 1 mile workout later in the day, but procrastinated. I probably needed the rest anyways. I may have overdone it last week. 6 strides after.
Tu- 8.3 miles in 1:04:47 at Purity Springs with Double J. We saw a dead moose, and I didn't feel much better than he looked. Lunge routine after.
W- 4.4 miles in 56:48 on the Green Hills singletrack with Tim. Felt ok.
Th- 0 surveying conference in Claremont all day. Left Conway at 5AM and didn't get home until 10:30PM. I was planning on doing a token 2 miles before I left to keep my 28 day streak alive, but I didn't want to get out of bed.
F- 11.1 miles in 1:31:42 with Double J around and over Foss Mountain. We made an awesome loop using Class VI roads and the trail over the mountain. We had about 4 miles of pavement on Rte. 153 and Snowville Rd., but even that was nice. Not an ideal pre-race run, but I need to get back into a routine. 1600 ft of elevation gain on this bad boy. http://connect.garmin.com/activity/163124565
Sa- Gilmanton 5k, 16:15 (14 sec course PR), 2nd place, 8 seconds behind Brandon Newbould. Hard race on a hard course. I managed to stay with him until just before the mile (4:51). At the 3k mark he probably had 5 seconds on me as we hit the hairpin and started climbing for the next kilometer. I closed the gap at the top of the hill, but Brandon is a strong runner and took off from me on the downhill in the last k. I made a couple of valiant efforts to reel him back in, but it didn't happen. Still felt a little rusty trying to race a 5k, but it was a solid effort and a coursre PR there is a sign of good things.
2.0 wu + drills & strides Brian Fox, 4.0 cd w/ Brandon
Su- 7.2 miles in 1:29:09 w/ Paul up Cranmore and Black Cap. 24:30 to the summit of Cranmore, 45:35 to Black Cap. We were scouting out some ski trails for this year's Cranmore Hillclimb. I was planning on adding on some peaks in the Green Hills, but I was pretty sore.
Totals: 43.8 miles, 6.88 hours. Not what I was hoping for, but I probably overdid it last week and paid the price. Once again proof that consistency is way more important than just sheer mileage. I should have been able to get in another high mileage week, but I didn't plan my days very well and my running suffered. I am happy with the race though and am looking forward to getting back at it this week.
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Those miles were smokin'...what kind of recovery were you guys taking?
ReplyDeleteThe miles were a little quick, but we can get down around 5:00 for those when peaking for a 10k. We took 3:00/400m recovery. It's a lot easier with oxygen in the air though :-).
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