M- 5.6 miles Hurricane Mt. Rd. & trail 1:02:27, felt ok, ran easy w/ Roger, found another mountain bike trail! 1500 ft gain
Tu- 0 Felt like death warmed over
W- Mt. Washington Auto Road, good workout, was planning on running easy, but it was nice weather (cool, rainy) for running hard so I upped the effort each mile. 7:37 8:24 8:25 8:21. The fourth mile split was about as fast as I've ever run that mile, including race day. 4.0 down, 2300 ft gain
Th- 3 x 1 Mile, 3:00/400m rest, not a good workout, supposed to do 6, but still beat from the 10k and the unplanned hard run yesterday, 5:04 5:06 5:15, 3.5 wu, 1.0 cd barefoot w/ Roger
F- 7.0 Upper Moat Brook singletrack, 1:04:45, tried to run easy as possible, I love those trails
Sa- 0 Jess's sister's graduation + cheeseburger & beer = no workout
Su- Mt. Washington Auto Road with Dan Hocking and Coby Jacobus 7.6 miles 1:16:24. Dan wanted to see the course and try to run it easy to get an idea what to expect race day. Coby wanted to come along and maybe run the trails down to get a long run in. I brought along my Camelback with clothes and food and wore trail shoes for the trip down. We ended up not running the trails down, so we didn't need half of the stuff I brought. I'm glad we didn't take the trails down though, Dan and I were both a little wiped when we hit the top. Oh well, good weight training. 2 mi wu at Great Glen Trails. 4650 gain
Totals: 38.2 miles, 5.75 hours, 8500 ft gain. Not a great week, but I've had much worse. I think racing a 10k at 9PM and getting home at 3AM did not help this week. Very happy with the way I felt on the Auto Road Wednesday. I should have skipped Thursday's workout after running hard the day before, but I'm dumb. Saturday I was supposed to do a 5.2 mile tempo on the roads, then head straight up Hurricane Mt. Rd. to Black Cap, but that didn't happen. I was able to do this workout yesterday (Monday) though, and ran it 50 sec faster than I did in February. I ran 5:33 pace for the tempo, then averaged 8:49 pace for the 3 mile climb to the summit of Black Cap. Even more encouraging is the fact that I averaged 8:22 pace on Hurricane Mt. Rd. (1.8 miles, 1000 ft gain, 10% grade) on a hot day. If that's my settle in / blow-up in the heat pace, I'll be psyched.
No comments:
Post a Comment