Sunday, May 13, 2012

Training Week 5/7-5/13

M- 9.7 miles in 2:17:01 in the Moat Mtn. Range w/ Jim. Went north to south on this one. The climb up North Moat is brutal, but I felt pretty good on it.

Tu- 12.1 mile Glines Hill loop with Jim in 1:24:44 (6:59 pace). Hilly loop. 1500 ft of elevation gain. Solid run. We didn't kill it, just rolled along. 9:00 for the full mile up Glines Hill Rd. 7 strides in the last mile.

W- 4 x Cathedral Ledge Rd. hill circuit. This workout is brutal, but makes you strong as hell. 8 minute pace at 12% grade feels easier after this one. 3.5 mi wu, 8.7 miles total.

Th- 11.7 miles in 1:31:16 on the snowmobile trails near Chocorua Lake and the Hemenway State Forest. I was pretty tired, and Jim was more than happy to run easy with me. Soaked in the lake 10 minutes after.

F- 3 mile uphill fartlek (1:00 on, 1:00 off) on the auto road. Quads were a little stiff going into this, but nothing major. Mile splits of 6:52, 8:22, 8:49. It was spitting snow at 3 miles. That last mile was pretty tough. 2.0 mi wu.

Sa- 10.8 miles up Rattlesnake, Middle and Peaked with Paul in 2:17:44. A little tired and I probably overdid it with this one, especially with a race the next day, but with 5 weeks until Washington I still have some time for some solid training before worrying about freshening up.

Su- Sleepy Hollow Mountain Race, 2nd place, ~1 minute behind Josh Ferenc. Fun course and a good race against Josh. I knew it would be an interesting race with Jim, Josh, Todd Callaghan, TiVo, Ross Krause, Double D and Mike Quintal, but I had no idea how it would shake out. Reading the course description it sounded like a lot of fast downhill, which is not my strong suit, but I knew I was probably the strongest climber in the field, so I made it my mission to do as much as I could on the climbs.

Unfortunately, after the start I found that my legs could not get moving despite a 2.5 warm-up. Josh took it out with Mike and another guy and I tucked in hoping that my legs would wake up. After about half a mile and swallowing a couple of black flies, I moved up behind Josh and gave chase on the way to the high point of loop 1, the king of the mountain preme point. I covered the first mile in 6:47, but Josh got to the top about 5 seconds ahead of me. From there Josh opened up a good gap on the muddy downhill. I moved as fast as I could, but was feeling the effects of the cumulative fatigue of the training week and the fact that I got 2.5 hours of sleep last night after seeing Flogging Molly and The Devil Makes Three in Portland. Oops.

On the second lap I just focused on working the uphill hard and making it the best workout I could. I could see Josh up ahead of me, but he wasn't out of reach. I slowly made my way up the hill and managed to take the lead about 2/3rds of the way up the climb. Josh hung tough though and we were even at the 3 mile mark. From here, he took of like a bat out of hell while I just tried to keep him in sight. I was barely able to do that on the way through the loop 2-3 transition. I hoped I could pull another rabbit out of my hat on the last climb, but I only saw Josh one on the singletrack climb from 4-5 miles. I did see a porcupine climbing a tree though.

From 5-6 miles I just tried to run the smooth downhill as fast as possible and hope that Josh was just around the corner where I couldn't see him. He was around the corner, about 1 minute around it at the finish line.

Overall, I was pretty happy that I raced hard despite being tired, and Josh is a hell of a downhiller, so to be even that close to him in an up/down race makes me happy. It was good to see that Jim pulled out a good race. I know he's making me a better runner, and I hope I'm helping him.

A big thank you to Paul Kirsch for driving my sleep-deprived ass to VT after my late-night hi jinx. Paul is a glutton for punishment though since he's headed to a concert in Boston tonight.

Also a big thank you to Kasie Enman for putting on a great race and sharing all the trails in her backyard with the New England mountain running community. The 1/2 gallon of maple syrup was a nice touch too!

Splits: 6:47 5:37 8:28 6:02 7:53 5:34

Totals: 69.5 miles, 11.0 hours, butt-load of vertical. Another solid week. I was pretty tired all week, but that's a sign of good training. I need to be careful this week about getting plenty of sleep, eating right and staying hydrated so I don't put myself into a hole after the late night Saturday. 5 more weeks.

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