Training Week 5/7

Training for the week 5/7 to 5/13 took a decidedly different look, one that is aimed at one race and one race only — the Canadian Death Race. It was a hard week filled with long runs in the mountains, but it was a good one, focused on trails and elevation change.

Victory was taken on the weekend when I got in a long run at Wachusett Mountain of over 4 hours with some very good elevation change, and then I went the next day up to Sleepy Hollow in VT for the first race in the USATF-NE Mountain Series, and after a slow start I was able to get to race effort with few residual effects from the run the day before.

Week 5/7

Mon: 4 miles, easy – road
Tues: 5.65 miles, social – road
Tues II: 4.5 mile Treadmill Incline Run, including 37 min @ 14-15% – treadmill
Wed: 9 miles, easy-to-tempo – road
Thurs: 7 miles, easy – trails
Fri: 3.5 miles, easy – road
Sat: 26 miles, 4:09:11, long, 5 x hills – mountain/road/trail
Sun: 9.5 miles, including 10K @ Sleepy Hollow Mountain Race – trail/mountain

Total miles: 69 miles

Quality Workouts

Tuesday (evening): 4.5 mile Treadmill Incline run alternating between 14% and 15% grade in 47 minutes:
o WU – 10 min @ easy pace on various mild grades
o 30 min alternating between 2 min @ 14%, 12:30 pace and 1 min @ 15%, 12:30 pace
o 6 min @ 15%, 12:30 pace
o CD – 2 min

Saturday: 26 miles @ Wachusett Mountain in 4:09:11
o WU – 21 min up autoroad
o 5 x Upper Steep Hill (9:36, 9:53, 9:41, 9:39, 9:43)
o 2+ hours on trails including up and down mountain

Sunday: 10K @ Sleepy Hollow Mountain Race
o Race #1 in USATF-NE Mountain Series
o Finished in 52:41, 28th place, 9th AG M4-49 (winner: 39:17)
o Logged ~9.5 on the day with maybe .25 of it on flat ground.

Next Week

Goal for the coming week is to recover from weekend’s festivities on the run, get in a Treadmill Incline run, and pile up some mid-week mileage. With the weekend being a step back weekend in terms of mileage, I hope to doing a training run up Mt. Washington.

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2 Responses to Training Week 5/7

  1. Tri Madness says:

    Thor – I am so impressed that you’re doing the Canadian Death Run. I’ve heard about this race for years – what an amazing adventure!

    • ironboy says:

      Hey Joel, thanks for the note, man. I am doing my best to ignore self doubt. That’s how I signed up! 🙂 But really, I’m taking this much like I did Ironman: teach the body to power like an engine, slow and steady, with a focus on how to fuel and hydrate it (and keep the old — ie salts — leveled off). Otherwise it seems epically overwhelming 🙂

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