Wednesday, January 29, 2014

1st round of hill intervals

Another mighty cold start to the week!  Yesterday was windy and just 5 degrees for my easier 8 mile run around the Griffin Hill Loop in Castleton.  I was feeling pretty good in preparation for my workout today, which was to do 1 mile repeat intervals on Piontek Rd Hill.  I had a short amount of time between classes to make it happen, but I was just able to squeeze it in!
I chose a 1 mile section from the bottom of the road where there is a continuous climb of ~450' over the mile.  I ran 4 cycles of up at 8:45 to 9:00 min pace then 7:30 pace on the rest down for a total of 8 miles.  I was definitely feeling pretty beat nearing the total 1800' in gain at the end of mile 7.
Two days so far on my Salomon Missions and I so far so good.  Less aggressive than the Speedcross3, a bit more support and they have still been pretty grippy on the snow packed dirt roads.

Heart rate and elevation profile for the hill workout


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I just started ultra running in 2013. I have done a couple Ironman triathlons then I did not train much for about 3 years. On July 27, 2013, after a long bike ride with some friends I got the itch and signed up for the Virgil Crest 50 mile ultra. I was able to place second overall and tie the previous course record. My longest week included a 27 mile run and a weekly total of 50 miles. I am curious what I can do with adequate training ...

I attempt to take advantage of each season and cross train as much as possible to prepare for my upcoming 2014 ultra running races. Below you will find excerpts from my training days and races. You can search the blog for individual race reports or other key words on the bottom right-hand side. I work full-time as a professor at Castleton State College, so I utilize weekends for longer workouts and do what I can during the week.

Let me know if you want to go for a run!