106 - 1,400' up/down on Shut-In.
107 - 4,000' up/down on Bent Creek Rd/Shut-In on 2 seperate climbs of 1,900'/2,100'.
108 - 1,400' up/down on Shut-In.
109 - 1,000' up/down around neighborhood.
110 - 2,000' with 8x800 at 6% on treadmill. 3:57,3:57,3:57,3:57,3:54,3:54,3:54,3:50.
111 - 2,000' up/down on Bent Creek Road(dirt) with a 3 mile uphill Tempo gaining 800', followed by a 2 mile uphill Tempo gaining 900'.
112 - 1,400' up/down on Sleepy Gap Trails.
I really enjoyed this week getting in a good amount of vert on my long run Sunday, then hitting back to back quality days with 800's and Tempos. I can feel my body picking up some speed right away. I wanted to TT hammer the 3 mile uphill Tempo yesteday, but showed some discipline staying within my AeT and just adding another Tempo instead. In hindsight if I would have prepared for this I would have done the 2nd Tempo on the same 5% hill rather than the 9% hill just so I can keep the legs moving faster on these quality days. That said, my long run this weekend will probaly be closer to 2,000'-2,500' of vert instaed of the 4,000' I did last week. Training for Evans takes complete precedent over any vertical goal right now ;-) I really don't mind, it's alot of fun running fast on 5%-7% grades. After all the steep stuff I did the first 13 weeks of the year, 5% almost feels flat to me.
3 days ago