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.
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
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.
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.