Week 5: Jan. 28 – Feb. 3

Monday (H – APATHY):

  • Double Baxter
  • Baxter Mtn.
  • 2:25pm
  • ALP3
  • WU: 0.5mi, 4:27 (8:46)
  • H: 3.9mi, 43:31 (11:00)
  • CD: 0.5mi, 4:10 (8:06)
  • Total: 4.9mi
  • 1,539′
  • Technical snow, easy workout
  • SAM 1

Tuesday:

  • Easy Down and Up
  • Alstead Hill
  • 11:50am
  • ALP3
  • 5mi, 38:11 (7:37)
  • 794′
  • Easy trot before ski
  • 4x30sec strides
  • CORE 1
  • XT – Nordic: 3mi, 36:24

Wednesday (L – PENITENCE):

  • Part I, II, and III
  • Limekiln + Bartlett
  • 10:47am
  • ALP3
  • I: 6.5mi, 47:39 (7:19)
  • II: (ski)
  • III: 6.5mi, 46:37 (7:10)
  • Total: 13mi
  • 1,913′
  • Felt strong today!
  • SAM 2
  • (XT – Nordic: 4mi, 45:37)

Thursday:

  • Keene Treadmill Trot @2%
  • Keene Valley Treadmill
  • 3:48pm
  • AO2.5
  • 6mi, 45:00 (7:30)
  • 634′
  • Sweaty and monitored shin
  • CORE 2
  • XT – Indoor Bike: 40:04

Friday (T – RETRIBUTION):

  • Smooth Progressive Tempo
  • Lake Placid Treadmill
  • 4:37pm
  • AO2.5
  • WU: 1mi, 7:30 (7:30)
  • T: 4mi, 21:39 (5:25)
  • CD: 1mi, 7:30 (7:30)
  • Total: 6mi
  • Feeling very fit!
  • SAM 3

Saturday:

  • Gentle Snowy Nighttime Trot
  • Cutting Rd.
  • 6:56pm
  • AS3
  • 6mi, 46:02 (7:40)
  • 587′
  • Snowy footing, quiet
  • CORE 3
  • XT – Nordic: 3mi, 33:00

Sunday (M – Medium Long Run):

  • Frustrating Run
  • Hurricane Ln.
  • 6:07pm
  • ALP3
  • 9mi, 1:12:29 (8:03)
  • 1,355′
  • Felt decent until snow up top
  • 4x30sec strides

 

Totals:

  • Run Miles = 51mi
  • Run Time = 6h33m
  • Run Vertical = 7,101′
  • XT Time = 2h35m

Notes:

  • Decent week. My left inner calf muscle has been bothering my stride. I can run through it and it doesn’t seem to be getting worse but I need to attack it with blood flow and manual therapy. My tempo runs have been amazing, though! Onwards to more work.

Week 4: Jan. 21-27

Monday (H – RAGE):

  • Treadmill Hill Cycle
  • Keene Valley Treadmill
  • 4:35pm
  • AO2.5
  • WU: 0.5mi, 3:45 (7:30)
  • H: 6mi, 36:52 (6:09)
  • CD: 0.5mi, 3:45 (7:30)
  • Total: 7mi
  • 222′
  • Creative rhythmic hill/tempo session
  • SAM 1

Tuesday:

  • Boquet River
  • E-Town – Wadhams Rd.
  • 1:31pm
  • ALP3
  • 7mi, 51:03 (7:17)
  • 584′
  • Easy and flat along the river
  • 4x30sec strides
  • CORE 4
  • XT – Indoor Bike: 42:33

Wednesday (L – DELUSION):

  • Whiteface Summit w/Ryan
  • Whiteface Hwy. Summit
  • 10:38am
  • AS3.5
  • 21mi, 3:02:23 (8:41)
  • 4,721′
  • Such a struggle but necessary, w/Ryan A.
  • SAM 2

Thursday:

  • Hulls Falls Recovery
  • Hulls Falls Rd.
  • 3:58pm
  • AOV3
  • 7mi, 51:30 (7:21)
  • 509′
  • Not much residual fatigue
  • CORE 5
  • XT – Indoor Bike: 41:09

Friday (T – YOGI BOREALIS):

  • Double Tempo Part 1 and 2
  • Lake Placid Treadmill
  • 3:44pm
  • AO2.5
  • WU: 0.5mi, 3:45 (7:30)
  • T: 3mi, 16:57 (5:39)
  • rec: 0.6mi, 5:00 (8:20)
  • T: 3mi, 16:15 (5:25)
  • CD: 0.5mi, 3:45 (7:30)
  • Total: 7.6mi
  • Smooth and fit!, monitoring L. shin
  • SAM 3

Saturday:

  • Sleepy Shuffle
  • Cutting Rd.
  • 5:09pm
  • ALP3
  • 8mi, 1:02:21 (7:47)
  • 755′
  • Cardio fit, took it easy
  • CORE 6
  • XT – Nordic: 1.4mi, 23:43

Sunday (M – Medium Long Run):

  • Like a Thief in the Night
  • Styles Brook + Jay Mtn. Rd.
  • 5:16pm
  • AS3.5
  • 13mi, 1:42:49 (7:54)
  • 2,215′
  • Slippery + slow + strong
  • 4x30sec strides

 

Totals:

  • Run Miles = 71.7mi
  • Run Time = 9h10m
  • Run Vertical = 9,097′
  • XT Time = 1h47m

Notes:

  • Another week of introducing new variables. Climbing a lot. Not feeling super smooth yet. Still adjusting. Tempo went smooth so I know I’m fit. Onwards to a down week.

Week 3: Jan. 14-20

Monday (H – ANGER):

  • Hurricane Mtn. Ln. Intervals
  • Hurricane Mtn. Ln.
  • 3:13pm
  • AS3
  • WU: 0.5mi, 4:15 (8:21)
  • H: 5.3mi, 45:37 (8:30)
  • CD: 0.5mi, 3:44 (7:20)
  • Total: 6.3mi
  • 1,391′
  • 2min reps UP + DOWN, footing was sketchy
  • SAM 1

Tuesday:

  • Flattest Run Possible
  • Cutting Rd.
  • 11:27am
  • AOV3
  • 7mi, 49:12 (7:01)
  • 755′
  • New roads, crisp
  • 4x30sec strides
  • CORE 1
  • XT – Nordic: 4.6mi, 48:24

Wednesday (L – CLOSURE):

  • Whiteface Toll Booth Long Run
  • Whiteface Toll Booth
  • 12:19pm
  • AS3
  • 15mi, 1:48:35 (7:14)
  • 1,862′
  • Strong legs today!, windy
  • SAM 2

Thursday:

  • Session 3. Hulls Falls Easy.
  • Hulls Falls Rd.
  • 6:13pm
  • AOV3
  • 7mi, 52:18 (7:28)
  • 699′
  • Quiet roads, cold!
  • CORE 2
  • XT – Indoor Bike: 46:45

Friday (T – BROKEN PROMISES):

  • Cruise Intervals @5:30 – 5:00/mi
  • Lake Placid Treadmill
  • 5:50pm
  • AO2.5
  • WU: 1mi, 7:30 (7:30)
  • T: 5.2mi, 29:55 (5:45)
  • CD: 1mi, 7:30 (7:30)
  • Total: 7.2mi
  • CI’s x5, smooth and sweaty
  • SAM 3

Saturday:

  • -3F, Before the Avalanche
  • Roscoe + Town Loop
  • 5:24pm
  • AOV3
  • 7mi, 52:08 (7:26)
  • 745′
  • -3F and poor traction
  • CORE 3
  • XT – Snowshoe: 20:06

Sunday (M – Medium Long Run):

  • Lone Wolf
  • Carlott + Goff
  • 6:17pm
  • ALP3
  • 11mi, 1:24:58 (7:43)
  • 1,978′
  • Icy roads, -2F and lots of snow, hills
  • 4x30sec strides

 

Totals:

  • Run Miles = 61.7mi
  • Run Time = 7h36m
  • Run Vertical = 7,635′
  • XT Time = 1h55m

Notes:

  • Solid week. Lot of good strength-building. Onwards to a new week.

Week 2: Jan. 7-13

Monday (H – MR. HYDE):

  • Keene Valley Treadmill Session (1,278′)
  • Keene Valley Treadmill
  • 4:17pm
  • AO2.5
  • WU: 0.5mi, 3:45 (7:30)
  • H: 5mi, 39:01 (7:48)
  • CD: 0.5mi, 3:45 (7:30)
  • Total: 6mi
  • 1,278′
  • Moderate hill session (ladder)
  • SAM 1

Tuesday:

  • Flume
  • Flume Trails
  • 11:20am
  • AS3
  • 6mi, 59:36 (9:55)
  • 1,594′
  • Few inches of fresh wet snow
  • 4x30sec strides
  • CORE 4
  • XT – Indoor Bike: 42:04

Wednesday (L – BROTHER BENJAMIN):

  • A Real Run
  • Hurricane Rd. + Keene Road Loop
  • 11:08am
  • ALP3
  • 15mi, 1:55:18 (7:41)
  • 2,477′
  • Wet + slick snow, hilly!
  • SAM 2

Thursday (L – BROTHER HEZEKIAH):

  • Single-Digit Discomfort
  • Stagecoach + Baxter
  • 6:12pm
  • AS3
  • 15mi, 2:22:51 (9:31)
  • 3,325′
  • Testing manhood, cold, no fuel
  • CORE 5
  • XT – Indoor Bike: 39:51

Friday:

  • Crisp -2F
  • Town and Back
  • 5:11pm
  • AOV3
  • 6mi, 45:38 (7:36)
  • 617′
  • So cold, legs fine
  • SAM 3

Saturday:

  • Home Trails in Snow
  • Blueberry Trails
  • 5:21pm
  • ALP3
  • 6mi, 52:14 (8:42)
  • 1,230′
  • Snowy trails, 5F
  • CORE 6
  • XT – Snowshoe: 20:57

Sunday:

  • Starry Night!
  • Bronson + Blueberry Trails
  • 5:47pm
  • ALP3
  • 6mi, 54:08 (9:00)
  • 1,227′
  • 3F and tired legs
  • 4x30sec strides

 

Totals:

  • Run Miles = 61.1mi
  • Run Time = 8h46m
  • Run Vertical = 11,852′
  • XT Time = 1h43m

Notes:

  • Solid week of training, although I didn’t particularly feel peppy and smooth. Lot of grinding snowy cold runs in the dark with a lot of vertical. Onwards to a new week.