Week 7: Feb. 11-17

Monday:

  • OFF

Tuesday:

  • OFF

Wednesday:

  • OFF

Thursday:

  • OFF

Friday:

  • OFF

Saturday:

  • OFF

Sunday:

  • OFF

 

Totals:

  • Run Miles = 0mi
  • Run Time = 0h0m
  • Run Vertical = 0′
  • XT Time = 0h0m

Notes:

  • Week of healing. Now, I’m healed. Onwards. The fire burns so hot.

Week 6: Feb. 4-10

Monday:

  • Styles Brook Soul Crusher
  • Styles Brook Rd.
  • 4:07pm
  • ALP3
  • 7mi, 47:21 (6:45)
  • 1,020′
  • Snow melt and fast legs
  • 4x30sec strides
  • SAM 1

Tuesday:

  • Abundant Energy
  • Fox Run + Cutting
  • 9:21am
  • AS3
  • 8mi, 57:11 (7:05)
  • 564′
  • Sunny and 48F!
  • CORE 4
  • XT – Nordic: 6.4mi, 1:07:35

Wednesday (L – MAMMOTH):

  • Long Climbs
  • Lacy + Styles Brook
  • 11:18am
  • AS3
  • I: (ski)
  • II: 18mi, 2:10:49 (7:16)
  • III: –
  • Total: 18mi
  • 2,651′
  • Getting stronger?, abandoned third part
  • SAM 2
  • (XT – Nordic: 2.9mi, 41:49)

Thursday:

  • Trot Around the New Hood
  • Keene Valley
  • 3:53pm
  • AOV3
  • 8mi, 1:01:13 (7:39)
  • 620′
  • Calf was bothersome throughout
  • CORE 5
  • XT – Indoor Bike: 38:29

Friday (V – DISTORTER):

  • Maxing Out the LP Treadmill
  • Lake Placid Treadmill
  • 4:41pm
  • AV
  • WU: 2mi, 15:00 (7:30)
  • V: 3.8mi, 20:15 (5:20)
  • CD: 2mi, 15:00 (7:30)
  • Total: 7.8mi
  • Speedy but calf is gonna need time off
  • SAM 3

Saturday:

  • OFF

Sunday:

  • OFF

 

Totals:

  • Run Miles = 49.4mi
  • Run Time = 5h51m
  • Run Vertical = 4,895′
  • XT Time = 2h28m

Notes:

  • Feeling as fast and strong as I’ve ever felt…however, I’ve developed a Grade 2-ish strain in my medial left calf. I don’t think it’s an all-familiar bone problem, so I hope a week or two of rest will heal it. Trying to not let it depress me. I’ve definitely had some practice at coping with very untimely injuries in the prime training period that pre-dates an important race of mine. Trust, patience, and monomaniacal rehabilitation. Onwards.

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.

Week 1: Dec. 31 – Jan. 6

Monday:

  • Day 1
  • Bronson + Trails
  • 3:24pm
  • ALP3
  • 5mi, 40:20 (8:03)
  • 906′
  • Felt solid and rested
  • 4x30sec strides
  • SAM 1

Tuesday:

  • Reverse Roscoe Loop
  • Roscoe Loop
  • 9:27am
  • ALP3
  • 5mi, 35:40 (7:07)
  • 518′
  • Hills everywhere, 40F
  • CORE 1
  • XT – Nordic: 3.5mi, 37:13

Wednesday (L – DOOMSLAYER):

  • Blood Hill + Carlott
  • Blood Hill + Carlott
  • 10:24am
  • ALP3
  • 13mi, 1:29:33 (6:53)
  • 1,816′
  • Slight bonk, hills!, cold!
  • SAM 2

Thursday:

  • Hulls Falls Rd.
  • Hulls Falls Rd.
  • 6:10pm
  • AOV3
  • 6mi, 42:48 (7:07)
  • 423′
  • Slick roads, snowy, headlamp
  • CORE 2
  • XT – Indoor Bike: 43:15

Friday (V – DYSTOPIA):

  • Lake Placid Treadmill Session
  • Lake Placid Treadmill
  • 5:23pm
  • AO2.5
  • WU: 0.5mi, 3:45 (7:30)
  • V: 5.3mi, 31:20 (5:55)
  • CD: 0.5mi, 3:45 (7:30)
  • Total: 6.3mi
  • Smooth breathing but a rust-buster
  • SAM 3

Saturday:

  • Around Town and Back Up
  • Town Loop
  • 5:12pm
  • ALP3
  • 6mi, 42:11 (7:01)
  • 430′
  • Smooth and crisp air
  • CORE 3
  • XT – Nordic: 2.1mi, 24:49

Sunday (M – Medium Long Run):

  • Styles Brook Seclusion
  • Styles Brook Rd.
  • 5:32pm
  • AS3
  • 9mi, 1:04:39 (7:11)
  • 1,371′
  • Dark and blustery
  • 4x30sec strides

 

Totals:

  • Run Miles = 51.3mi
  • Run Time = 6h2m
  • Run Vertical = 5,554′
  • XT Time = 1h45m

Notes:

  • Happy 2019. Solid first week. Feeling pretty fit already! Excited for what’s to come. Onwards.