Notes
GREAT Mount Washington time trial...big PR and significant improvement from last year. I felt that last year's TT (31:01 in 2013 and 32:44 in 2008) indicated a much better fitness/preparation than my race results. The fatigue-factor from the Vermont Marathon was still much stronger than I had expected. This year, I feel really optimistic about my chances at a new PR on the mountain. Mileage is up, I have maintained a much better focus on hill training (hill reps, hill fartleks, and MANY more treadmill tempos), and, most importantly, I feel like I'm peaking at just the right time. Gotta keep it going... just a couple of weeks left...
2mi w/u @ 14:06 with avg. incline of 2.5% (2-3-2-3 for the half-miles for approx. 260')
3.8mi workout @ 29:04 (7:39/mi) with avg. incline of 10.36% (approx. 2070')
0.5mi @ 03:31 @ 7-8%
1.0mi @ 07:07 (3:36) @ 8-9%
1.5mi @ 10:48 (3:41) @ 9-10%
2.0mi @ 14:35 (3:47) @ 10-11%
2.5mi @ 18:28 (3:53) @ 11-12%
3.0mi @ 22:31 (4:03) @ 12-13%
3.5mi @ 26:40 (4:09) @ 12-11%
3.8mi @ 29:04 (2:24) @ 10-11-15%*
2.2mi c/d @ 16:10 with no incline (easy...), but still sweating all over the machine...
*goofed on the final 0.3mi... felt strong enough to run the whole thing at 15%, but I was planning to progress from 10-11-12-13-14-15% over each "0.1mi" of the final "0.6mi" of the actual race... forgot that I was simulating HALF the distance, so I didn't have enough time/distance to cover each grade of incline. stupid... oh well. will likely try to push that final 0.3mi at a hard 15% next time around.
still happy that I felt really strong at the end. could've held those paces for 3.0-3.5 miles at a steady 12 or 13% as well. confident that increasing the incline a couple of percent will not decrease overall pace more than a minute per mile (hopefully less than min/mile), even for twice the distance. at this point... going for a sub... 1:05.
**hank williams (Sr. of course) helped me get through the miles...