Training For VA Creeper
Week 15/16
Mon: Treadmill 6 Miler: Started at 7.7 mph and increased the speed by 1/10th every half mile to wrap up at 8.8 mph. In generally accepted pace terms this represents starting out at a high 7 and finishing up in the high 6's. Final time was 44:15. Good run. I'll be dropping my mileage by a considerable chunk this week, so I want to see plenty of 7's.
Wed: Alt Parkway 10 Miler: Settled into the mid 7's and stayed there for all but the 2 uphill miles at the end. Not quite a PR for this route, but not far from it.
Fri: Full Mountain 12 Miler + 2 mile cool down: Having spent plenty of time pacing in the 7's for the past week and a half, I just wanted to take it a little easier on myself and promote injury free running. I only pushed the pace a little on the uphills and took it extremely easy on the down hills. No need to risk injury this close to race day.
Wed: Alt Parkway 10 Miler: Settled into the mid 7's and stayed there for all but the 2 uphill miles at the end. Not quite a PR for this route, but not far from it.
Fri: Full Mountain 12 Miler + 2 mile cool down: Having spent plenty of time pacing in the 7's for the past week and a half, I just wanted to take it a little easier on myself and promote injury free running. I only pushed the pace a little on the uphills and took it extremely easy on the down hills. No need to risk injury this close to race day.
| Pace | Treadmill | Trail | Asphalt | Total | |
|---|---|---|---|---|---|
| 5 | |||||
| 6 | 1 | 1 | |||
| 7 | 5 | 8 | 13 | ||
| 8 | 12 | 12 | |||
| 9 | 4 | 4 | |||
| 10 | |||||
| 11 | |||||
| 12 | |||||
| Walking | 1 | 6 | |||
| Total | 7 | 24 | 31 |
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