Author: Nick Arndt

• endurance athlete •

Week 29: Jul. 15-21

Monday:

  • E-Town
  • 5:16pm
  • AOV3
  • 5mi, 34:15 (6:50)
  • 308′
  • Loosening up the ankle

Tuesday:

  • Lake Placid
  • 2:32pm
  • AOV3
  • 6.2mi, 44:35 (7:14)
  • 804′
  • Floating thru the crowds

Wednesday:

  • Blueberry Trails
  • 12:33pm
  • ALP3
  • 5.9mi, 48:14 (8:11)
  • 1,716′
  • Rainy and humid!, strong climbing

Thursday:

  • Blueberry Trails
  • 3:49pm
  • AK1.5
  • 7.2mi, 57:18 (7:55)
  • 1,234′
  • Monitoring ankle

Friday:

  • Blueberry Trails
  • 6:33pm
  • AK1.5
  • 2.3mi, 24:35 (10:52)
  • 463′
  • Practicing trekking poles

Saturday (R – Whiteface Vertical K):

  • Whiteface VK
  • 10am
  • AK1.5
  • 2.4mi, 50:52 (21:39)
  • 3,009′
  • 92F and humid, tough effort, 18th place, back to roads

Sunday:

  • OFF

 

Totals:

  • Run Miles = 29.5mi
  • Run Time = 4h19m
  • Run Vertical = 7,700′
  • XT Time = 0h0m

Notes:

  • Bad race. Another good experience. Onwards to marathon training. Bring it.

Week 28: Jul. 8-14

Monday:

  • Blueberry Trails
  • 5:03pm
  • AS3.5
  • 5mi, 41:12 (8:14)
  • 712′
  • Back in focus, easy run
  • SAM 1

Tuesday:

  • Blueberry + Roads
  • 10:06am
  • AS3.5
  • 5mi, 39:35 (7:55)
  • 645′
  • Hot, just floated
  • CORE 1
  • XT – Bike: 17.3mi, 58:17, 17.8mph, 133 HR

Wednesday (L – Long Run Surges):

  • Jay Mtn. Rd.
  • 10:21am
  • AS3.5
  • 13mi, 1:31:30 (7:02)
  • 2,083′
  • Hot and exposed, difficult run!
  • SAM 2
  • XT – Bike: 11.9mi, 39:05, 18.3mph

Thursday:

  • Hurricane Mtn.
  • 4:12pm
  • AS3.5
  • 6.1mi, 1:11:13 (11:36)
  • 2,402′
  • Recovery mountain run, smooth!
  • CORE 2
  • XT – Indoor Bike: 30:01, 124 HR

Friday (T – Cruise Intervals):

  • Keene Valley Treadmill
  • 2:51pm
  • AV
  • WU: 1mi, 7:30 (7:30)
  • T: 4.1mi, 24:01 (5:51)
  • CD: 1mi, 7:30 (7:30)
  • Total: 6.1mi
  • HR high, hot/humid in gym!, 5:39 ON’s, 8:00 OFF’s
  • SAM 3

Saturday:

  • Near Giant
  • 1:32pm
  • AS3.5
  • 3mi, 52:37 (17:35)
  • 1,913′
  • Hot and humid, ankle turn!

Sunday:

  • OFF

 

Totals:

  • Run Miles = 38.7mi
  • Run Time = 5h38m
  • Run Vertical = 7,789′
  • XT Time = 2h7m

Notes:

  • A week of heat and humidity. Tired legs. Strong legs. Hoping I can grind next week to a sub-3:05 Sky Race! Onwards.

Week 27: Jul. 1-7

Monday (H – ANGER):

  • Mountain Springs Dirt Reps
  • Mtn. Springs Rd.
  • 6:34pm
  • AO2.5
  • WU: 1mi, 8:08 (8:07)
  • H: 7.1mi, 46:43 (6:34)
  • CD: 1mi, 8:19 (8:17)
  • Total: 9.1mi
  • 1,171′
  • 1mi hard up + jog-downs, got my mojo back

Tuesday:

  • Floodwood Dirt Road
  • Floodwood Rd.
  • 1:57pm
  • ALP3
  • 10mi, 1:13:01 (7:18)
  • 600′
  • Warm, secluded dirt roads

Wednesday:

  • (3 Runs)
  • JMR + Styles Brook + Bronson Way
  • AS3.5
  • 11.2mi + 4mi + 2.9mi
  • Total: 18.1mi
  • Hot and humid!, last run was the best

Thursday:

  • Lake Rd.
  • Lake Rd.
  • 3:15pm
  • AOV3
  • 8.3mi, 1:04:50 (7:49)
  • 971′
  • Hot and humid!, still a little sluggish

Friday:

  • Awful Running!
  • Treadmill in KV and Wilmington
  • 2:37pm
  • AO2.5
  • Total: 5.4mi
  • Felt like shit!

Saturday:

  • OFF

Sunday:

  • OFF

 

Totals:

  • Run Miles = 50.9mi
  • Run Time = 6h24m
  • Run Vertical = 6,742′
  • XT Time = 0h0m

Notes:

  • A week of lethargy. Took Saturday and Sunday off. Re-outlined my training program and am gonna focus on proper recovery runs, proper sleep, and making sure I’m getting enough iron and vitamin B12. Onwards to a new plan.

Week 26: Jun. 24-30

Monday (RAGE):

  • Bald Peak Round-Trip
  • Bald Peak
  • 5:26pm
  • AK1.5
  • WU: 0.5mi, 4:11 (8:10)
  • H: 7.2, 1:28:01 (12:19)
  • CD: 0.5mi, 4:25 (8:38)
  • Total: 8.2mi
  • 3,283′
  • Hiked ascent, strong downhill!

Tuesday:

  • Burlington Bike Path
  • Burlington, VT
  • 2:51pm
  • AOV3
  • 8mi, 55:05 (6:53)
  • 80′
  • Hot and humid, flat

Wednesday (L):

  • GREAT RANGE TRAVERSE
  • Great Range Traverse
  • 5:52am
  • AK1.5
  • 23.3mi, 6:29:31 (16:45)
  • 12,240′
  • Unreal, The Man-Maker!, 7.5h moving / 8h elapsed

Thursday:

  • Extended Roscoe Loop
  • Roscoe Extended
  • 4:48pm
  • AOV3
  • 5.7mi, 46:08 (8:06)
  • 846′
  • Humid, sunny, legs feel fine

Friday:

  • Jay Mtn. in Humidity
  • Jay Mtn.
  • 3:01pm
  • AS3.5
  • 7.6mi, 1:31:12 (12:03)
  • 2,881′
  • Humid and sunny!

Saturday:

  • VK and Rolled Ankle. Walk Down.
  • Whiteface Slopes
  • 1:19pm
  • AK1.5
  • 6.9mi, 2:02:20 (17:38)
  • 3,438′
  • Ankle roll was awful, walked the whole descent

Sunday:

  • Hurricane Lane from Doorstep
  • Hurricane Ln.
  • 3:56pm
  • AOV3
  • 8.9mi, 1:10:16 (7:54)
  • 1,753′
  • Breezy, tender ankle/foot, PR climb, easy descent

 

Totals:

  • Run Miles = 68.5mi
  • Run Time = 14h31m
  • Run Vertical = 24,685′
  • XT Time = 0h0m

Notes:

  • A week of getting high. Need to focus on little things. I need speed AND brutality uphill! Onwards.

Week 25: Jun. 17-23

Monday:

  • Henry’s + Roads b4 Smoke Signals
  • Henry’s Woods + Town
  • 2:54pm
  • AS3.5
  • 6mi, 48:02 (7:59)
  • 837′
  • Hot and sunny!
  • 4x30sec strides

Tuesday:

  • Whiteface Landing
  • Whiteface Landing
  • 10:07am
  • AS3.5
  • 6.4mi, 50:59 (7:57)
  • 674′
  • Easy and quiet

Wednesday (L):

  • SAWTEETH – PYRAMID – GOTHICS – ARMSTRONG – UPPER WOLFJAW
  • High Peaks
  • 7:56am
  • AS3.5
  • 15.1mi, 3:21:53 (13:24)
  • 5,722′
  • Gnarly and tough!

Thursday:

  • Pouring Rain. Abundant Energy.
  • Blueberry Trails
  • 3:09pm
  • ALP3
  • 6mi, 50:32 (8:24)
  • 1,007′
  • Pouring, puddles, felt great
  • CORE 2

Friday (V – DYSTOPIA):

  • Willsboro Track Session
  • Willsboro Track
  • 4:04pm
  • AV
  • WU: 0.5mi, 3:39 (7:29)
  • V: 5.3mi, 31:30 (5:55)
  • CD: 0.5mi, 3:57 (8:05)
  • Total: 6.3mi
  • Avg HR = 161, smooth and under control, dirt track

Saturday:

  • Vertical K
  • Whiteface Slopes
  • 1:24pm
  • AK1.5
  • 7mi, 1:23:20 (11:54)
  • 3,445′
  • Course practice, bushwhacked some!

Sunday:

  • Dirty Silence
  • Blueberry Trails
  • 4:15pm
  • ALP3
  • 10.3mi, 1:31:46 (8:53)
  • 2,441′
  • Hot and sunny, good run, hard fall

 

Totals:

  • Run Miles = 57.6mi
  • Run Time = 9h29m
  • Run Vertical = 14,242′
  • XT Time = 0h0m

Notes:

  • A week of uphilling. Strong legs. Need to focus on the little things next week. Onwards.

Week 24: Jun. 10-16

Monday:

  • Back to Work
  • Steele Woods Rd.
  • 4:53pm
  • AOV3
  • 5mi, 42:17 (8:27)
  • 486′
  • Move the legs
  • SAM 1

Tuesday:

  • Champlain Area Trails
  • CAT Trails
  • 1:36pm
  • AS3
  • 5mi, 47:23 (9:28)
  • 919′
  • Sunny, easy movement

Wednesday:

  • VIC Trails + Cobble Hill w/Han
  • Paul Smith’s VIC Trails + Cobble Hill
  • 12:18pm + 7:56pm
  • AS3
  • Total: 7.1mi, 1:15:xx
  • 1,044′
  • Sunny, easy, Cobble at sunset!

Thursday:

  • Blueberry Cobbles Round-Trip
  • Blueberry Cobbles
  • 4:03pm
  • AS3
  • 4.2mi, 52:37 (12:24)
  • 1,663′
  • Back in the mountains!

Friday:

  • Cascade!
  • Cascade Mtn.
  • 3:44pm
  • AS3.5
  • 4.9mi, 53:46 (10:59)
  • 1,980′
  • Tried to break CR, tough climb

Saturday:

  • Haystack
  • Haystack Mtn.
  • 1:45pm
  • AS3.5
  • 6.5mi, 1:11:26 (10:57)
  • 1,999′
  • In-between work shifts

Sunday:

  • Scarface!!!
  • Scarface Mtn.
  • 3:07pm
  • AS3.5
  • 7.1mi, 1:10:06 (9:51)
  • 1,913′
  • Feeling fit!

 

Totals:

  • Run Miles = 39.8mi
  • Run Time = 6h52m
  • Run Vertical = 10,000′
  • XT Time = 0h0m

Notes:

  • I recovered pretty quickly from the marathon and found myself yearning for the mountains again. I’m already feeling fit and especially on techy descents! Onwards.