Training For VA Creeper
Week 12
Sun: Vibram Walk: 5 miles: Same strategy as last week which is to run only enough to keep the pace below a 14 minute mile. Miles 1, 2 and 3 had a lot of uphill and/or trail, so I had to run good chunks of those, but 4 and 5 were all speed walk. It was the middle section of my overall workout that began and ended with 5 mile elliptical workouts.
Mon: Salt Pond Rd O&B: 8 miles: Started exploring this area on foot today. One of my big goals for 2013 is to learn this area. It is easily accessible from my house but I haven't explored it up to now because it is mostly out in the middle of nowhere...as a solo runner I usually like to stay close to roads in case I have trouble or an emergency, but I'm going to get over that mentality and just be careful. Looks like about 30-40 miles worth of dirt roads, gravel roads, and trails, including the Appalachian Trail.
Wed: Random Hood/Parkway 12 Miler: Just taking it easy and logging some miles. I believe this was my first fully successful 12 mile progression run, but it was all on the low end of my range so it wasn't exactly a challenge. When I left the house at 10:30 am it was too cold to be highly motivated, but by the time I finished at 1:00pm it was getting kinda comfortable...I'd have done another 12 progressively faster miles if I had the time, but gotta pay them bills.
Sat: Chestnut Ridge Loop x4: 22.5 miles: Intended to explore Salt Pond Rd. more, but parkway was closed so I went to Mill Mtn. and ran 4 laps on Chestnut Ridge. First 2 laps were steady tempo, 3rd lap was a cool down and the last lap was an easy burn out. Felt strong enough to do a 5th lap in the 12's, but didn't want to push my luck since I skipped my long run last week and this was my first time running 20 in a day since as far back as I can recall.
Wed: Random Hood/Parkway 12 Miler: Just taking it easy and logging some miles. I believe this was my first fully successful 12 mile progression run, but it was all on the low end of my range so it wasn't exactly a challenge. When I left the house at 10:30 am it was too cold to be highly motivated, but by the time I finished at 1:00pm it was getting kinda comfortable...I'd have done another 12 progressively faster miles if I had the time, but gotta pay them bills.
Sat: Chestnut Ridge Loop x4: 22.5 miles: Intended to explore Salt Pond Rd. more, but parkway was closed so I went to Mill Mtn. and ran 4 laps on Chestnut Ridge. First 2 laps were steady tempo, 3rd lap was a cool down and the last lap was an easy burn out. Felt strong enough to do a 5th lap in the 12's, but didn't want to push my luck since I skipped my long run last week and this was my first time running 20 in a day since as far back as I can recall.
| Pace | Treadmill | Trail | Asphalt | Total | |
|---|---|---|---|---|---|
| 5 | |||||
| 6 | |||||
| 7 | |||||
| 8 | 11 | 11 | |||
| 9 | 12 | 12 | |||
| 10 | 4 | 4 | |||
| 11 | 1 | 12 | 13 | ||
| 12 | |||||
| Walking | 3 | 4 | 7 | ||
| Total | 31 | 16 | 47 |
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