More Running Workouts with Graphs

Friday 5/3

60 min trail run

25 min warm up

4 sets

90 sec uphill run @ hard pace

-rest 1:30-2mins-

20 min easy run cool down

Total: 5 miles, 1100ft

When I first started running, I did a lot of hill running, and it helped me become a strong runner and hiker. For the past 5 or so years, however, I haven’t pushed hills hard like I did when I first started, mostly because in the context of the things I like to do, I hike up the hills, not run. The Mount Washington Auto Road Race will be a different ball game though, and I’ll want to be able to run (as well as hike) up the hill and keep moving.

For the recoveries, I was walking/jogging down easy, and would wait until my heart rate dropped to about 120bpm.

Tuesday 5/7

60 min run

20 min warm up

4 sets:

45 sec uphill @ hard pace

90 sec- 2 min recovery (till 125bpm)

30 min @ easy cool down

Total: 4 miles, 1400ft

This was my more refined attempt at the workout above. I wanted to try cutting the work time in half and see if I could charge a bit harder uphill. I focused on staying tall and not hunching my shoulders. I needed a few more sets and a bit longer rest between these to get a little more from it.

Thursday 5/8

1 hour 20 minute run

3 sets (on road)

2000m @ steady/sustainable pace

-rest 2 mins-

50 min trail run @ easy pace

Total: 7 miles, 1100ft

I’ve been hiding on the trails and avoid getting out on a smooth flat surface to open the legs up a bit. I kept it conservative today to not beat the legs up too bad. Holding the paces I held felt easy and I recovered quickly. This was a big leg pump for me though, and was a great stamina builder for my legs. I ran each interval at a negative split, and was just happy I didn’t go too fast on the first one.

Monday 5/13

Parker Mountain, standard lap

3.6 miles, 800ft

What I consider a standard lap at Parker is to the summit, then down the ridge to a lookout over Bow Lake and back. I was feeling good this day so I decided to push it hard right from the get go. The hard part about Parker though is that it’s straight up right from the trailhead. As evidenced here by the early spike. I decided to just keep moving a little faster than I wanted to. I finished in about my average for the loop, 50 mins. The big dip in the middle was from taking in the view at the turn around.

Justin Miner

@justinminergain