How to get 21mi out of a 7mi trail network. Total Mileage: 100mi
Elevation Gain: 8,650'
Cross-Training: None
Goal: Max mileage
This week ended three weeks out from the Vermont 50, so it was my last chance to get maximum miles in before starting to cut back for the race. I intentionally went for 100 miles--something of a milestone even though it's arbitrary.
I entered the week with 46 miles on my legs from the three days prior, so my legs were already feeling tired. Each day still felt good, with no injury issues. I definitely started a few runs on dead legs, but they usually felt revived after two or three miles of warmup. I used a couple of two-a-days to make sure I was never running for more than 10mi at a time on my easy days.
Monday: AM 4mi easy with the jogger.
PM 9mi easy on the Mt Van Hoevenberg XC ski trails.
Tuesday: 15mi steady on the Whiteface auto road (including 7mi uphill, just past the Lake Placid turn).
Wednesday: AM 4mi easy with the jogger.
PM 7mi easy on the trail to John's Brook Lodge in KV.
Thursday: 14.5mi on 9N, including 10mi tempo at under 6:30 pace.
Friday: 10mi easy on Rt 73 into KV.
Saturday: 15mi easy on 9N and the roads in Jay.
Sunday: 21.5mi easy at Hardy Rd mountain bike trails.
Thursday's tempo run was the best of the year for me, and Sunday's run was a big success because I wasn't sure how I'd feel running so long after nine days straight of high-mileage running (10+ miles every day). I ran at the Hardy Road mountain bike trails and pieced together a bunch of loops and a couple road miles, using my light racing shoes and implementing the same fueling strategy that I'll use at Vermont. It was the perfect race-specific workout and it leaves me feeling confident that I can have a good race in three weeks.
Looking Ahead: I'm running the Whiteface Uphill Race on Saturday, so will back off on the workouts to make sure I can race well at Whiteface and have no lingering aches and pains going into the taper period for Vermont. There's not much I can do at this point to increase my fitness (I'll shoot for a couple more tempo runs as prep for my October marathon and will still run long on the weekends for Vermont prep), so it's mostly about staying healthy at this point. Looking forward to trying to improve my time from last year at Whiteface, and to racing with my friends Jeff Dengate, Keith Iskiw and Marc Galvin.
Elevation Gain: 8,650'
Cross-Training: None
Goal: Max mileage
This week ended three weeks out from the Vermont 50, so it was my last chance to get maximum miles in before starting to cut back for the race. I intentionally went for 100 miles--something of a milestone even though it's arbitrary.
I entered the week with 46 miles on my legs from the three days prior, so my legs were already feeling tired. Each day still felt good, with no injury issues. I definitely started a few runs on dead legs, but they usually felt revived after two or three miles of warmup. I used a couple of two-a-days to make sure I was never running for more than 10mi at a time on my easy days.
Monday: AM 4mi easy with the jogger.
PM 9mi easy on the Mt Van Hoevenberg XC ski trails.
Tuesday: 15mi steady on the Whiteface auto road (including 7mi uphill, just past the Lake Placid turn).
Wednesday: AM 4mi easy with the jogger.
PM 7mi easy on the trail to John's Brook Lodge in KV.
Thursday: 14.5mi on 9N, including 10mi tempo at under 6:30 pace.
Friday: 10mi easy on Rt 73 into KV.
Saturday: 15mi easy on 9N and the roads in Jay.
Sunday: 21.5mi easy at Hardy Rd mountain bike trails.
Thursday's tempo run was the best of the year for me, and Sunday's run was a big success because I wasn't sure how I'd feel running so long after nine days straight of high-mileage running (10+ miles every day). I ran at the Hardy Road mountain bike trails and pieced together a bunch of loops and a couple road miles, using my light racing shoes and implementing the same fueling strategy that I'll use at Vermont. It was the perfect race-specific workout and it leaves me feeling confident that I can have a good race in three weeks.
Looking Ahead: I'm running the Whiteface Uphill Race on Saturday, so will back off on the workouts to make sure I can race well at Whiteface and have no lingering aches and pains going into the taper period for Vermont. There's not much I can do at this point to increase my fitness (I'll shoot for a couple more tempo runs as prep for my October marathon and will still run long on the weekends for Vermont prep), so it's mostly about staying healthy at this point. Looking forward to trying to improve my time from last year at Whiteface, and to racing with my friends Jeff Dengate, Keith Iskiw and Marc Galvin.
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