Training Week 6/11

Training for the week 6/11 to 6/17 was about recovering from the previous weekend in which I logged 5 hours running up and down Mount Lafayette and a few other mountains in the Whites, and then tapering for Mt. Washington Road Race (MWRR) — race report coming soon — so that I could run to my potential on the rockpile. In all, it was a rest week.

Although it took until Friday for my quads to come back to life, I indeed recovered in time and also had a solid taper. Saturday’s run up the rockpile was my best. I not only PR’d by 2:31 to finish in 1:26:02, good for 99th place overall and 10th in age group, but I also felt strong and in control most of the way.

At Mt. Washington, I usually hit a grave level of desperation trying to run every step of the way up the auto road; not so this time. I ran every step, even through aid stations, and felt strong.

Goals for the week accomplished!

Week 6/11

Mon: 4.5 miles, easy – road
Tues: 5.65 miles, social – road
Wed: 8 miles, easy-to-start, tempo-rest-of-way – road
Thurs: 5 miles, aggressive – road
Fri: 3+ miles, easy – road
Sat: 16 miles, Mt. Washington Road Race, 1:26:02, 99th place overall, 10th age group, ~5000 feet up, plus same down– road, mountain
Sun: 6 miles, social – trail

Total miles: 48 miles

Quality Workouts

Saturday: 16 miles, 5000 feet of ascent, 5000 down, all at Mt. Washington:
o WU – 2 miles on opening 1/4 mile of auto road and trails at base of mountain
o MWRR – 7.6 miles, 1:26:02 (11:19 pace), 99th place overall, 10th age group
o 8 miles down in 1:10.

Next Week

Goal for the coming week will be to continue recovering from Mt. Washington early in the week, start back up base miles mid-week, and go long, perhaps as much as 6 hours, on the weekend.

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