Training Summary & Mount Washington

Here's a summary of what my training has been like for the last three weeks, including mileage and key workouts, culminating with the Mt. Washington Road Race last Saturday.

Week 1 (5/31--June 6): 102 miles
MON: Brian Kraft 5k (see previous race report)
TUE: 60 min. @ 12% on treadmill. Started at 6.0 mph, picked up slightly, but kept it aerobic and fairly comfortable.
THU: 30 min. trail fartlek. Felt pretty good
SAT: 15 miles w/ 8 mile progression: 5:50 down to 5:25
SUN: 20 easy at Afton

Week 2 (June 7--13): 90 miles
TUE: Track workout: 1600, 1200, 800, 400, 4x200, all with pretty short rest. Not encouraging...either I'm still tired from the weekend's long runs, or I have lost a couple of gears.
FRI: Treadmill climbing workout. All at 12%. 30 min, 20 min, 10 min w/ 5 min recovery in between. 30 min was all at 7.6 mph, 20 went from 7.7 down to 8.0 incrementally, and the 10 min was at 8.0 until a sprint of 9.0 mph over the last 30 seconds. This was encouraging...by far my best treadmill climbing workout thus far.


Week 3 (June 14--20): 78 miles
MON: 20 min. fartlek. Felt good
WED: 30 min. treadmill climb. Easy pace, with 6x30 seconds fast uphill thrown in.
SAT: Mt. Washington Road Race. 8th place. 64:25.

Mount Washington is a 7.6 mile uphill race, averaging an 11 or 12% grade. In summary...that was pretty hard! It was a competitive field, where typical breakdowns of who has the fastest PRs, etc. simply don't apply. Some great runners fell quickly by the wayside. Some people I have never heard of before rocked it.

Those with climbing skills and experience generally bested those of us who come from the flatlands, but I felt like I ran a strong race. It was a bit disappointing for me to miss making the USA team for the World Trophy Race, especially by just two places. However, I feel like a ran a smart, hard race...moving up through the field steadily until about the 6 mile mark. What more can you do? Move on to the next thing...

Next...

Currently, I'm at the Western States 100 mile, where I'll be pacing Minnesota's Tony K for the last 20 miles tomorrow. It's been a great couple of days of running in the mountains. Brian P., Tony's other pacer and I have gotten lost on runs two days in a row, logging lots of easy miles including an epic slog through the snow in Granite Chief Wilderness Area. The fact that we can't seem to stay on course has Tony a little worried. Our primary job, after all, is to assist him in navigating the course. In our defense, the course was not yet marked when we tried to run on it, and any permanent signs marking the trails were buried under many feet of snow.

Lots of up and down running in California this week, and then back to Minnesota next week. I'll be back on the trails for the Afton 50k next weekend. Thanks to everyone who has given advice, etc. on that course. Should be a great run!