USATF MOUNTAIN CHAMPIONSHIPS - WEEK 1
Mo, 4/3/2017
NA Playbook Presentation
Tu, 4/4/2017
9.5 miles moderate to Rail Trail + Brighton with 636ft of gain in 1:09:19
* avg. 7:17/mi... avg. 150 bpm.. total disaster physically, but today was a mental battle. Forced myself to run. Knew nothing would happen. Found myself running flat-footed. Battled, battled, battled. Finished up well. Pleased. Good day.
We, 4/5/2017
4 miles easy in 28:51, 10 x 200m fast uphill
Th, 4/6/2017
8 miles fast down the Rail Trail in 58:37
Fr, 4/7/2017
5 miles falling apart on the HCGT in 37:41
Sa, 4/8/2017
2 mile warm-up on the Rail Trail + York Hill Fartlek (based on 2' pick-ups)
* avg. 6:59/mi.. awesome went after all the significant CRs around Summit Circle... here is what I ran-
2:00 fast up Grantley, with 2:31 recovery prepping for virgin run up Reservoir Park
2:58 hard up Reservoir Park Rd (4:35/mi GAP!!), with 3:30 recovery to Glenwood
2:00 fast on Glenwood with 2:00 recovery
2:00 fast on Wyndham Rd with 2:00 recovery prepping for Summit Cir. (the big one!)
3:02 hard up Summit Cir and Hilltop (4:42/mi GAP!!), with 3:56 downhill recovery
2:00 fast down Wyndham Rd with 2:00 recovery
2:00 fast down to Grantley with 2:00 recovery prepping for Country Club Rd.
3:55 hard up Country Club to Lewes Rd (5:04/mi GAP) with 9:00 cool-down
Su, 4/9/2017
AM: 4 mile recovery around Reynolds Mill in 29:52
Total
NA Playbook Presentation
Tu, 4/4/2017
9.5 miles moderate to Rail Trail + Brighton with 636ft of gain in 1:09:19
* avg. 7:17/mi... avg. 150 bpm.. total disaster physically, but today was a mental battle. Forced myself to run. Knew nothing would happen. Found myself running flat-footed. Battled, battled, battled. Finished up well. Pleased. Good day.
We, 4/5/2017
4 miles easy in 28:51, 10 x 200m fast uphill
Th, 4/6/2017
8 miles fast down the Rail Trail in 58:37
Fr, 4/7/2017
5 miles falling apart on the HCGT in 37:41
Sa, 4/8/2017
2 mile warm-up on the Rail Trail + York Hill Fartlek (based on 2' pick-ups)
* avg. 6:59/mi.. awesome went after all the significant CRs around Summit Circle... here is what I ran-
2:00 fast up Grantley, with 2:31 recovery prepping for virgin run up Reservoir Park
2:58 hard up Reservoir Park Rd (4:35/mi GAP!!), with 3:30 recovery to Glenwood
2:00 fast on Glenwood with 2:00 recovery
2:00 fast on Wyndham Rd with 2:00 recovery prepping for Summit Cir. (the big one!)
3:02 hard up Summit Cir and Hilltop (4:42/mi GAP!!), with 3:56 downhill recovery
2:00 fast down Wyndham Rd with 2:00 recovery
2:00 fast down to Grantley with 2:00 recovery prepping for Country Club Rd.
3:55 hard up Country Club to Lewes Rd (5:04/mi GAP) with 9:00 cool-down
Su, 4/9/2017
AM: 4 mile recovery around Reynolds Mill in 29:52
Total
