Goals

  • 10 hours
  • 60 - 70mi
  • 7 - 10k vert

Feb. 2

7.26mi / 387ft / 56m14s. Light, fluffy snow is tougher to run on than sleet. Waited til the afternoon in hopes it would melt so had a little less time.

Weekly totals:

  • 7.26mi
  • 387ft
  • 56m 14s

Feb. 3

Warm-up to the gym, 4mi / 1790ft on the treadmill, cooldown home. Tried a bit of a workout. Treadmill at 8.5% the whole time. 5min warmup at 6mph then 4x2min at 8mph with 2min rest. Intended to do more like 4-5min for the on but ended up being tougher than I anticipated. 15min at 6mph to finish.

7.25mi / 2,050ft / 63m 45s.

Weekly totals:

  • 14.51mi
  • 2,437ft
  • 1h 59m 57s

Feb. 4

10.04mi / 76m 42s / 560ft. Finally got warm enough to melt some snow yesterday. 34F this morning meant lots of half-melted snow & ice which was tougher to run on than just snow or sleet. The park I usually run in was pretty much impossible so neighborhood loops.

Weekly totals:

  • 24.55mi
  • 2,997ft
  • 3h 16m 39s

Feb. 5

Back to the treadmill. 4.50mi / 43m / 2,008ft. All at 8.5%. First 5min at 6mph, 20min at 6.5mph, 18min back at 6mph.

7.16mi / 72m 36s / 2,260ft.

Weekly totals:

  • 31.71mi
  • 5,257ft
  • 4h 29m 15s

Feb. 6

99 days until Massanutten. 9.33mi / 74m 20s / 598ft. Roads are pretty clear finally. Park still has a fair amount of ice.

Weekly totals:

  • 41.04mi
  • 5,855ft
  • 5h 43m 35s

Feb. 7

Wind gusts up to 35mph and a wind chill of ~12F so I hit the treadmill again. I don’t know that I will ever love the treadmill, but I am starting to enjoy it a little more since I can get the vert I need and kind of zone out.

10mi / 80m 25s / 2,059ft. Started at 5%. Used the first few minutes to progress to 7.3mph. At 3mi (~25min) moved to 4% and 7.6mph. At 6mi (~50min) went to 3% and 8mph where I stayed until the end.

Felt pretty good. Ended up being a bigger aerobic session than originally planned. Will try to take the LR easy tomorrow.

Weekly totals:

  • 51.04mi
  • 7,914ft
  • 7h 4m

Feb. 8

14.31mi / 1h 46m 19s / 1,076. 20F but the wind had settled down so I went to Umstead. It was mostly clear although there were a few icy spots. Pace ended up being quicker than I originally planned but it was controlled the whole time. Felt good the last two miles which have a really nice downhill grade that makes it easy to rip.

Afternoon lift session. 46m. Lunges with kettlebells, single leg deadlift with kettles, goblet squat, core work, nordic curls.

Weekly totals:

  • 65.35mi
  • 8,990ft
  • 9h 26m 19s

Weekly summary

2/3 goals and a really solid week. My treadmill sessions this week give me some confidence I am getting stronger on the climbs since I have been able to slightly increase my pace. 14 weeks out from race day means these next few weeks will really determine the outcome. I do need to start getting two lift sessions a week; otherwise it’s just turning up the volume/intensity as high as I can.