A real week of training before another road race the next week (technically the following week, but really extended Labor day weekend). This was basically the start of the fall block with my base mileage complete, some hard testing runs in racing but still have some more summer rustbusters with low expectations before getting into more goal races in October and November.
Some noticeable training differences in this block versus what I've done in the past. Focus is consistent higher mileage (still not super high yet, but I'll get there after multiple seasons), long runs and hard workouts to get fit and feel out tough paces/situations but not too much to risk injury or burnout. Trying to go for higher volume, slower workout reps but low rest. Much more tempo/moderate pace to get strong and build endurance whereas speed is not so important. Trying to keep everything hard until the peak of the season to maximize fitness gains.
Monday: 8 Miles- Groton, CT
Slow recovery on Bluff trails with Dad + Brady. Absolute downpour and some river-like sections of trails that I was not a fan of (can't see anything, injury risk). Highlight was running into the water at the beach with full running gear since everything was already soaked.
Tuesday: 10 Miles- Exeter, RI
Typical Arcadia dirt road loop with a finish on Mt. Tom trail. Almost about 8 minutes pace so still pretty tired from the race.
Wednesday: 13 Miles- Westerly, RI
First real workout of the block. Early start at 6:12AM as I had to be back for something work related at 8AM and didn't feel like waiting until late morning to do it.
Went for 3x2 Mile on 2 minute rest- goal 5:25-5:30 pace. Thought this might be a harder session given first workout and didn't have high expectations. Basically trying to do HMP or close to HMP for significant volume (4-8 miles) in sessions. Did on Avondale circuit to keep things controlled with no turns or elevation change.
Went well- felt reasonably hard but never overwhelming. Definitely a good first session because only doing 2 or so would be fine for now. I do think staying on Avondale is a lot easier than doing it on actual roads- much harder to maintain pace with hills or sharp turns.
Nice thing about doing higher volume workouts (4-8 miles of hard work rather than 2-3 like some track workouts) is it's a lot easier to hit decent mileage. Meaning I can go for 12-14 on workout days rather than 8-10.
Difficulty: 3/5.
Thursday: 10 Miles- Charlestown, RI
Burlingame loop doing half trails and half roads. I really enjoy the trail-road mix on easy runs. All singletrack usually means a lot of running time and it can drag. All road is too much pounding and/or gets boring with less visual and terrain changes. Mix the two and it's enjoyable with going back and forth between different terrain but not having it all be slow.
Friday: 9 Miles- Westerly, RI
We were heading up to Maine for a weekend trip so I just ran locally to save time. Went for some new roads as I'd like to complete running every road in Westerly, which I wrote more about here. Had some bathroom issues. Been running mostly mornings post-college because it's more enjoyable to get it done with earlier rather than have all day to think about it. I like running in mornings better for the most part but the one significant issue I've faced is unpredictable digestion. So many runs I've had to keep extra TP/tissues in my pocket in case I have to go mid-run. Let's just say I didn't have those on this day.
Saturday: 16 Miles- Bar Harbor, ME
Camping in Camden for two nights which is a great spot. One of my favorite places in New England (just can't beat the Maine coast). One of the few places I like more though is Acadia National Park and Bar Harbor. I was hoping to get up for a trip so it was nice to make it work. I'll often have big mountain ambitions during the early summer/late spring but end up doing very little after July as I'll be ramping up training for a fall season and mountain runs don't fit very well into that (unless training for mountain races).
Picked a route with some semi-runnable sections as the Acadia mountain trails are absolutely brutal. Just as steep and technical as many parts of the White Mountains despite being much smaller. The excellent views and smoother ridge running higher up makes it well worth it. Last year, I had done a very hard mountain run here not realizing how difficult the trails were and was cooked at the end. I didn't want to need several days of recovery from this so I inserted some long sections of carriage roads to balance the pace out a bit and still get in a nice long run.
3 flat miles on the carriage road to start which I pushed a little. Then a tough ascent up Pemetic at 15% average grade and pretty technical. Nice summit. I did this last year and resorted to a lot of walking as it was well into the run and my legs were fading. Fun descent down that wasn't ridiculously technical. Refueled at Jordan Pond. Had to part ways with Dad/Brady going up Penobscot as there were several tough scrambles not doable for a dog.
Just past that is a gradual (about 12%) ascent up Penobscot that is enjoyable as it is completely open ridge and has excellent views. Sargent mountain after that which is even less steep (6% grade) and probably one of the best mountains in the park. Cumulative fatigue got to me soon after. Had about 3 miles downhill on the carriage roads which went by quickly but a bit tiring.
Last 4 miles were exhausting. I bonked hard up South Bubble which was really steep and my only new peak of the day. Finished gels/water on the top and felt less bad but still tired for the next sections which was still quite hard and technical. Got through North Bubble and Connor's Nubble. Great views but too tired to enjoyable. Slog last mile on carriage road to finish. Overall a nice route but really any trails here require great stamina and technical ability, neither of which I carry right now.
Sunday: 12 Miles- Camden, ME
More steep hills/technical but not as difficult as Acadia. Legs/body was pretty gassed today but still enjoyed some of the downhills. Explored some new stuff in the Northeast corner of the park and returned on a dirt road. Downside to using ankle brace is it pulls on my achilles which was getting sore/irritated. Just took it off with only dirt roads left.
Weekly Total: 78 Miles
Good week with decent mileage, good workout and nice to go to Maine.
Weekly Highlight: Good start to training and fun to be in coastal Maine.
Weekly Lowlight: Exhaustion on the mountain runs. Looking forward to when I have completely healthy ankles and am in good mountain shape again.
Movies Watched: None
No comments:
Post a Comment