[corrade]

Any Kickrunners win the <a href="http://www.gsrs.com/intherace.htm" target="_blank">Lottery</a>? Any mountain goats out there? I'm curious how others will train for this race.<br><br>
I bypassed as a goat and have been gearing my training for it since January. My run logging includes elevation gain now so I can slowly increase, set weekly goals. With a challenge like <a href="http://www.mountwashingtonroadrace.com/" target="_blank">Mt. Washington</a> I'm sure to just get myself hurt without some structure. Mapped out some trips to real hills since there's nothing steep more than a mile long nearby. Greylock, Ascutney both have good paved climbs, looking for more within reach of the Amherst area.<br><br><a href="http://www.gsrs.com/intherace.htm" target="_blank">Lottery winners at - http://www.gsrs.com/intherace.htm</a>

 

[RunLongVT]

Ascutney is a supremely good training choice.<br><br>
I ran Mt. Washington a few years ago and found the you'll-run-your-half-marathon-time rule to be a good rule of thumb. It was unlike anything I've ever experienced. My heartrate went over 200 for the first time ever. I was heaving so hard at the top that my teeth and gums hurt. Think I've only ever experienced that once or twice before.<br><br>
Running up that auto road at Ascutney is about the best recreation of the run you could get without actually going up to the mountain, and I don't think they'd let you run up the road on a non-race day anyway. That thing is steep steep steep and relentless, but paved so as to allow you to continuously shuffle, unlike a tough trail.<br><br>
Good luck!

 

[corrade]

Thanks RLVT very good to hear <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> I ran Ascutney last year. I left that race believing I had some idea what Mt. Washington would be like and that it was doable. So, MWRR is my excuse to plan a couple road trips to other steep climbs. Killington is a bit far but the run you've recentlly posted there, looks like a great climb once ski season ends. Closer to me, I have Greylock which I think has a long long slope to run. I'm also browsing that New England 100 tallest peaks list for options.<br><br>
Since January 1st I've been pushing my vertical climb per week with significant hills almost every run. This takes a toll, so for the next few months I want to condense the climbing into only one or two runs per week, the rest of the week primarily flat miles. That's about as sophisticated as I can tolerate training-wise. I think I can train very well this way though. This month I'll break 12,000' and 160 miles with the old strategy. Now I'll start little local races for speed and plan my climbing field trips.

 

[RunLongVT]

Wow, tracking your elevation gain along with your milage? That's impressive, man. You will be very well prepared, especially compared to the folks who just want to rely on their aerobic fitness. You may very well go way under your half-marathon time with that kind of focussed prep. Good for you!<br><br>
If you want a good solid hilly run, check out the <a href="http://www.wapack50.com/" target="_blank">Wapack 50</a> on May 10. I gather it's at least somewhat near you and even the 21-mile option has something like 5,000 feet of elevation gain. I'll be there, trying to complete the 50!

 

[RunLongVT]

Oh, yeah, and looking at the Google Earth version of that Killlington run, I realized that there are service roads that wind up the mountain from the base lodges all the way to the summits. It's probably tresspassing, but you could do an even better, mind-blowing climb by starting at the parking lot at the south end of the Mountain Road on Rte. 100, then climbing up to the ski slopes and following any of these roads on their massive switchbacks to the top. I would love to do that, and it'd be way more fun than any running on Rte 100.

 

[corrade]

See ya there! I'll be doing the 21, with a tempo run at 7Sisters the week before <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

 

[coachb]

I'll be there. I've run this race the past two years. Ascutney is exactly half of Mount Washington so it gives you a great idea of what to expect.<br><br>
I train a couple of different ways. Mt Wachusett is the closest mountain to me. We go up with a group and do Wachusett repeats. We start at the parking lot, run up the main road and pick the most direct route up. Somewhat close to Amherst. Maybe we can get a group together? We met up with none other<br>
than Bob Hodge last year on a run up there. Just happened to meet up with him by chance.<br><br>
I also get on the treadmill and jack it up to 15% and slowly work my way up to 80 minutes. I start with 30 minutes and increase it five minutes at a time. I'm already up to 60 minutes.<br><br>
Another good rule of thumb is to take your 5k pace and double it. This is a good baseline for what to expect for your overall pace.<br><br>
Another good resource is to look up the course description from Tilton's page. He gives a detailed description of each mile going to the summit. A google search should get you there.<br><br>
Got to go, out of time.

 

[JohnnyB]

I made the lottery. First attempt. I am in Western NY with not much in the way of giant moutains around. Mostly rolling hills around here. there are a couple of steeper hills that I can do repeats on and I will be working on incline treadmill. I've never done anything this steep or relentless. It will be a test of strength and will for sure. I am assuming a 15 minute pace. My best 5K is 22:30. HM time is 1:44. I will be thrilled to just survive and make it up in under 2 hours.

 

[Blisters]

Third straight year for me and I can't wait. Due to injury and spring marathons, I wasn't able to really train for it correctly. To be honest, unless I move closer to the mountains, I don't think I ever will.

 

[coachb]

Hi Blisters,<br><br>
Third straight year for me also. We've had it strange for up there. Two years of no wind and high temperatures. Something tells me that it might be a little different up there this year.

 

[Blisters]

I have to admit, I've loved the warm sunny weather the past two years from a scenic standpoint but wouldn't be against some more PR conducive conditions this year. I can live without the wind no matter what but I doubt we will be that lucky again.

 

[JohnnyB]

Been hitting the treadmill at 12.5% for 3.5 miles. Doing that a couple days a week. Increasing .5 miles per week. Also getting in some regular hill work.

 

[coachb]

That's the perfect combination.

 

[JohnnyB]

Got another 3.5 in at 13% tonight. I think I am not going to push the incline much higher than that. I'll just try to add half a mile per week for the next 6 weeks. Where is everyone staying. I'm at Eagle Mountain House. Marianne from Running Moms and Dads forum also made the lottery and will be running. Definitely will be some KR representation.

 

[coachb]

I stayed at the Eagle Mountain House the last two years. You could not have done better then that. It's the host hotel for the race. The night before the race they show the race video from last year in the lobby so you'll get to see Jonathon Wyatt the course record holder and one of the best in the world win last year's race.<br>
The sign up and expo is in an outbuilding on the site. The night after the race they play the race video from the day of the race and the next morning the breakfast buffet is fantastic.<br>
I'm staying down the road at the hotel with the big indoor water park. I had to stay somewhere to encourage the family to come up and join me this year.

 

[JohnnyB]

little too long of a drive for my crew for such a short weekend. I do wish they were coming though.

 

[Blisters]

Sounds like your training is well on it's way.<br><br>
I'm staying with my family at Attitash Mt. Village. We stayed there last year, too. Needed the extra bedroom so we don't have to go to bed at the same time as the wee ones. Probably only matters for Friday night. Last year, after doing the infamous Mt Washington Double (that's the road race followed by an afternoon chasing a 2 yr old and 5 yr old around Storyland), I was out cold by 8PM.<br><br>
In '06 I stayed at the Mt. Madison Motel in Gorham. Didnt happen to notice that railroad tracks ran right behind it nor that we were fairly close to a train/road intersection. The first time the train blew past, whistle blaring, at 9:30PM wasn't too awful but the passing at 4:00AM shot me out of bed to the ceiling. Now I know why the rates were so reasonable...<br><br>
The Eagle Mt. House is nice. Stayed there for a wedding a few years back. Great setting.

 

[JohnnyB]

Time for a lil bump here.<br><br>
Any other first timers getting the jitters yet?<br><br>
I'm taking Friday off and heading out around 5AM for the 9 hour drive from Rochester. I need to get there early enough to do a little recon and see what the hell I am getting myself into, and then get to the info session later in the day. A nap would be nice but I'm not counting on it.<br><br>
Finished the week with one 7 mile TM session @ 13% and one set of intervals at the same incline totalling 4 miles, and a few outdoor runs as well. Just going to keep the miles loose and light this week. Nothing speedy or hard. I want to have every scrap of energy possible for the effort on Saturday.

 

[corrade]

Good solid prep, Johnny. You should glide right up. I'm surprised at how little specific training other people do for this race.<br><br>
My taper started last week. All grand training plans were canned. Gas prices kept me close to home doing repeats on local hills, nothing steep here that is longer than a mile. Ran some long moderate hills. I feel well prepared though. The stats have piled high, logging my vertical climb each week. May was 3550', 8750', 3000', 6725', and 7875' for a grand total of 26,300' or almost than 5 vertical miles (short 100'). June has been 6100', and 1950' last week. I think I've done as much quality climbing as possible without hurting myself.<br><br>
Running the other Mountain races, I've taken a couple minutes off last year's times and run the courses twice. It built confidence if nothing else. I'll plan a race for a 1:30 finish, then see what the Mountain has planned. Last week I discovered the update to Google Earth, you can see 3D modelling of terrain now, check it out <img alt="confused2.gif" src="http://files.kickrunners.com/smilies/confused2.gif">

 

[JohnnyB]

Sounds like you are more than ready Corrade. I wish I had the actual mountain races under my belt. I am a bit nervous having done virtually all of my training on the treadmill. The hills around here are piddly, no more than 300 to 600 feet of total elevation gain generally for even a longer run. I did log about 25K virtual vertical feet for May though, and I've got about 18K this month. I'm a bit nervous about the thin air at the top, but I am glad that the temps should be relatively cool, especially as we move up the mountain. Heat is a killer for me. I'll look for you on Friday or Sat.