Training for the week 5/14 to 5/20 was right where I wanted. In the early part of the week I recovered from the previous weekend, which was filled with a long, long run and race. Midweek I got in two Treadmill Incline Runs. And by end of week I did a training run up and, for the first time ever, DOWN the rockpile (Mt. Washington) with pal Jeff Dengate. All in all, a good week!
Week 5/14
Mon: 2.5 miles, easy – road
Tues: 5.65 miles, social – road
Tues II: 4 mile Treadmill Incline Run, including 35 min @ 14-15% – treadmill
Wed: 8 miles, easy-to-start, tempo-to-finish – road
Thurs: 4.5 miles, easy – trails
Thurs II: 4.5 mile Treadmill Incline Run, including 35 min @ 12% – treadmill
Fri: 4 miles, easy – road
Sat: 15.5 miles, 2:44:50, run up Mt. Washington in 1:30, run back down in 1:14 – mountain
Sun: 5 miles, social – trail
Total miles: 54 miles
Quality Workouts
Tuesday: 4 mile Treadmill Incline Run in 40 minutes
o WU – 5 min @ 7:30 pace w/ramp from 2.5% to 6% incline
o 25 min as follows: 2′ @ 14%, 12:30 pace + 2′ @ 15%, 12:30 pace
o 10 min @ 15%, 12:30 pace
*14% was rest interval
Thursday: 4.5 mile Treadmill Incline Run in 40 min at lunchtime
o WU – 5 min, ramp from 2% incline to 8%
o 35 min @ 12% as follows: 2 min @ 11:19 pace (5.3 mph) + 2 min @ 10:31 pace (5.7 mph)
*Tough but done.
Saturday: Mount Washington Training Run, 15.5 miles total
o Mount Washington Auto Road UP: 1:30
o Mount Washington Auto Road DOWN: 1:14
o Splits: 9:15, 11:14, 11:53, 12:16, 13:57 (stopped for pictures), 11:54, 20:16 (1.8 miles)
Next Week
Goal for the coming week will be to get in at least one Treadmill Incline run (goal is one, will get two if feeling good), one middle distanced run, and then rest up for Pineland Farms 50 at end of the week.
