11/4/14 - Ran the 6 mile loop and did a 1.5 mile cool down.
Later in the day we went to the gym and did the step mill. I've been congested and feeling off so I did 30 minutes at level 12.
11/5/14 - Did 11.4 miles at the Cove. Forgot my HR monitor so went off of feel. Lakeside, Hemlock, Trough and then a cool down. Felt pretty good. Hit the down hill pretty hard on Trough.
11/7/14 - Did a MAF test. It was really windy so it wasn't the best day to be running on the PH track. Did 4 miles of 7:03, 7:06, 7:10, 7:09.
Later in the day at 6pm Joe Dudak and I did a night run of 311 - 220. Joe had mention a few weeks ago about doing a night run for his preparation for Hellgate. So what better night than the one after a full moon. We started out around 6:30 for the 20.25 mile section of AT. We took the fire road from 311 and as soon as we started out we saw the moon rise from behind McAfee's Knob. It was a perfect beginning to the run. Soon after we both stopped to listen to a couple packs of coyotes howling at each other.
We picked up the AT where it crosses the fire road and took it the rest of the way to 220. We took a couple breaks along the way to take in the views at Tinker and a few of the overlooks along the way. Overall is was pretty smooth sailing. Joe had done 20 miles the day before and I wanted to run at a 142 HR. The HR spiked a few times on our way up McAfee's and Tinker but was under control the rest of the run.
We finished the run with 4:18 of running time and 3858 of elevation gain.
11/9/14 - ran 12.15 on the greenway, Raleigh, and Grandin Court.
Total for the week; 63.2
No comments:
Post a Comment