Training for the week 6/4 to 6/10 was solid, with two Treadmill Incline workouts mid-week targeting Mt. Washington Road Race training — not to mention a mid-week middle distance tempo run — and another, longer workout on the weekend bagging several peaks in the White Mountains.
The run in the mountains was the prize of the week. It was a 5 hour run covering three peaks of over 4000 feet plus most of another peak to add on extra time. With a total ascent of ~5000 feet, the run started from Trailhead Parking Lot in Franconia Notch State Park, went up Falling Waters Trail to the peak of Little Haystack Mountain, went right on Francona Ridge Trail over the ridge to Mount Lincoln (5000 ft) and Lafayette (5260 ft) before heading down the Greenleaf Trail to Old Bridle Path back to the parking lot. Since this only took 3:30, I crossed the highway and scaled a mountain on the other side by taking Lonesome Trail out 45 minutes and back the same to get to 5 hours. Although this only covered 12 miles, give or take a mile, mainly due to trails that were rock strewn and too technical for perhaps being only 60% runnable, it proved great training for the Canadian Death Race with all the ups and especially the downs. I am happy to report that after hopping rock to rock all the way down from Lafayette, my quads are sore but in an obvious state of good conditioning, and they are only getting stronger.
A very good week.
Mon: 5 miles, easy – road
Tues: 5.65 miles, social – road
Tues II: 4 miles, Treadmill Incline, 37 min @ 12% – treadmill
Wed: 9 miles, tempo – road
Thurs: 5 miles, social – trail
Thurs II: 4 miles, Treadmill Incline, 37 min @ 12% – treadmill
Fri: 4 miles, easy – road
Sat: 12.5 miles, Mount Lafayette Loop, 5 hours, ~5000 feet – trail, mountain
Sun: 6 miles, social – trail
Total miles: 55 miles*
*Misleading total miles, because if I did the 5 hour run on regular trails, or even at Wachusett Mountain, I’d have 10 to 15 miles more. This is more about hours rather than miles.
Tuesday: 4 mile Treadmill Incline Run in 42 minutes:
o WU – 5 min ramp from 2% incline to 12%
o 37 min @ 12% incline as follows:
- 2′ @ 6.0 mph (10:00 pace) – ON
- 2′ @ 5.3 mph (11:16) recovery – OFF / RECOVERY
Thursday: 4 mile Treadmill Incline Run in 42 minutes:
o WU – 5 min build from 2% grade to 6% to 8% to 12%
o 22 min @ 12% grade as follows:
- 2 min @ 6.0 mph (10:00 pace) – ON
- 2 min @ 5.3 mph (11:16 pace) – OFF / RECOVERY
o 15 min @ 12%:
- 3 min @ 6.0 mph – ON
- 2 min @ 5.3 mph – OFF
*Tough, but final Incline workout until Mt. Washington Road Race!
Saturday: 5 hours, 12.5 miles, 5000 feet of ascent, in the White Mountains
o 3:30 – Peaks Little Haystack, Mount Lincoln, Mount Lafayette
o 1:23 – Out 45 min on Lonesome Trail, back 37 minutes
Goal for the coming week will be to ease off the gas so that I can get my body (i.e. quads) back in order for Mt. Washington Road Race on Saturday. My hope is to race, run back down, and if I’m feeling good, ramble around a bit more so that I can chalk the weekend up to a quality workout rather than just a romp up the mountain.