37 - 1,000' - up/down on the Blue Ridge Parkway.
38 - 2,380' - up/down on SI/HT/BRPW.
39 - 2,070' - up/down on SI/BRPW. *
40 - 2,850' - up only on treadmill @ 6mph/6%. **
41 - 2,530 - up only on treadmill.
42 - 2,800' - up/down on Shut-In with a 27:00 Tempo of 1,100'/200'. ***
Another solid week for me. I'd say I was in the area of 10 hours of running with no problems. Last Friday I had expected this week to be more of a recovery week and that's just how it started out. But, mid week I started feeling really good after 20-30 minutes of easy running so I extended a few of my runs and ended up with a week that would have been big for me anytime in the last 15 years. It was last year around this time that I learned that starting to feel good 30 minutes into a run is a good sign that my fitness is coming along. I expect this coming week to be more of a step back for some recovery, but I'll take the same approach and go with what it is.
* = Ran nice and easy on Shut-In for about 90 minutes, then jumped off the trail onto the Parkway and did 10 x :30 at about 6%-8% grade with a 1 minute easy jog between.
** = This treadmill run at 6mph/6% is sort of becoming a measuring stick for me. I'd like to keep this going once a week and have it be a comfortable 2 hour run by the end of March. This week was 90 minutes and last week was 100 minutes. Both were comfortable, but I know at 2 hours that would not be the case. I think I'll add 5 minutes a week to this run and by the end of March it should be a comfy 2 hour climb.
*** = This was a great way to end a big week. I had decided that if I felt good after an hour of easy running I'd throw in a Tempo run with some good climbing. I might make this a weekly challenge as well since this Tempo Course starts off with a 450' climb, then rolls with about 150' of up/down, then finishes with a 500' climb. I like how it's a big mix of grades and I need to concentrate on an even effort. I have alot of work to do on even effort though. I felt great on the first climb, then was moving at a good clip during the light rolling section feeling very controlled, but as soon as I hit the last climb it didn't feel like a Tempo effort anymore, I was just surviving. Perhaps I should have gone back to the song I was listening to during the first climb. It'll be a challenge learning an even effort on this section.