Sunday, September 19, 2010

Training Summary Sept 13 - Sept 19

86 miles
3022' vertical
12 hrs. 20 min.

54 of 86 miles on trails

Solid week with a steady sub 8 min per mile M/L 15 miler, back to back 21 milers for the first time and took a complete rest day. Having some issues with my right knee/leg. Some intermittent stiffness/pain around the knee. Not sure if some of it is from getting the right knee beat up from falls over the weeks and months. Iced it few times after running and will do some hip stretching to be sure it isn't some IT band shortening. Entered the New River 50k on 10/9 and may run in the Salem Lake 30k next weekend as a training run.

"I can do anything I ever done, just take more time"
-Honeyboy Edwards (95 year old bluesman)

Monday 9/13/10 (8.5 mi) (512' vertical)
AM- Relaxed 8.5 mi run. Westminster/Heathcliff/Sweetbriar/Wicliff 8:44 per mi. Once I got going legs were fine.
PM- Quick 30 minutes of walking at the HP Athletic Complex

Tuesday 9/14/10 (0)
Rest Day
AM- 40 min's brisk walking
PM- 30 min's leisurely walking

Wednesday 9/15/10 (15 mi) (703')

AM- w/ Chuck 2:00:51 for 15.2 miles, 7:57 per mile. Great M/L run, extended our usual Wed. run.

Thursday 9/16/10 (12 mi) (150')
AM- @ Salem Lake, out and back 12 miles in 1:46, 8:53 per mile. Legs a little tired so kept it slow.

Friday 9/17/10 (21 mi) (624')
AM- @ Salem Lake w/ Tom. 3:09 run. 1 loop then out to 30k turnaround and then to mile mark and back. Approx 21.3 miles @ 8:55/mile.

Saturday 9/18/10 (21 mi) (624')
AM- w/ Chuck @ Salem. 3 loops in 3:00:15 for 8:35/mi. Nice steady running. Felt better then yesterday (surprisingly) but did have some right leg issues. Now and then the leg just feels weak and feeling like it will collapse. Iced it after.

Sunday 9/19/10 (8 mi) (409')

AM- Slept in after football last night and feeling real tired ever since the mid week run. Mid morning, real easy 8.3 mi run/jog at about 9 min pace. Nice recovery day.

Sunday, September 12, 2010

Umstead and Weekly Summary

Had a good week of training with 90 miles of which 54 was off road with some single track technical trails and included a 4+ hour run and 3 runs of 2 hours. Temps were just right most of the week with overnight lows in the mid to upper 50's.

This past Wednesday the Umstead 100 in Raleigh began taking entries for the April 2, 2011 event. The online registration closed in 15 minutes and I missed that. So late in the afternoon I decided to mail an entry in but figured I had little chance of getting one of the 50 remaining spots they hold for mail in entries. I was shocked yesterday when my name was on the list for accepted entries. Sooooooo I will be trying my first 100 mile race next year. Eight 12.5 mile loops. You can actually opt for a 50 mile but it's officially a 100 miler. We'll have to see what's going on by next April. Still plan on doing the New River 50k on 10/9 and possibly JFK 50 mi in November.

Below is my training summary for Sept. 6 - Sept. 12

Total Miles: 90.25

Monday 9/6/10 (14 mi)

AM- Cool morning with perfect temps @ 7 a.m. @ Salem w/ Tom. Easy paced 14 miles @ 9:00/mi. 2nd loop was a little quicker with a strong finish. Easily could have gone long.

Tuesday 9/7/10 (6 mi)
AM- In Chapel Hill/Carborro. Slow and easy 6 miles on a hilly route. Legs a bit tired.

Wednesday 9/8/10 (14.25 mi)
AM- w/ Chuck basically same loop as last week. 1:59 for 14.3 miles @ 8:18/mi. After the 1st mile felt strong. Below is a link for our recent Wed M/L run. (thanks Nancy for turning me on to the new mapping site that includes elevation)

Thursday 9/9/10 (5 mi)

AM- Real easy 5 mile run on roads in neighborhood. Feeling a bit beat up so even though real cool temps just did a short recovery run.

Friday 9/10/10 (28 mi)
AM- At Salem Lake... 4 loops for 28 miles in 4:15. 3 minutes faster then last week. 9:06/mi, passed the marathon mark under 3:58. Did the first 21 miles with Tom. 3 gels, wore fuel belt again on final loop. Legs felt weak at the end but not super fatigued. Strongest 4 hour run to date.

Saturday 9/11/10 (12.5 mi)

AM- @ Greensboro Watershed Trails w/MP. Did approx 12.5 miles on Laurel Bluff and Piedmont trails. Some of the more difficult technical single track. Kept it slow and got dusted by MP the last 3 miles. Happy to stay on my feet on the roots and rocks. Bounced back well from yesterday.

Sunday 9/12/10 (10.5 mi)
AM- Easy paced (8:57/mi) 10.5 miles on the roads- Ewood, Downtn, HPU. Surprisingly legs feel decent for the end of a 90 mile week.

Monday, September 6, 2010

August in the Books...

Got through a consistent 70 mile per week August. Not real high mileage but consistent running after a couple of down weeks after my 7/17 ultra experience.

Total miles: 312
Trail miles: 140
Long runs: 25 mi, 30 mi (with a 25 mi run the last day of July and 28 miler 9/3)
So a consistent 10 mile per day average and 4 runs between 25-30 miles over a 5 week span.

With the months of Sept. and Oct it is prime distance running weather in NC so hope to up the mileage to over 80 weekly and sprinkle in longer runs, back to backs and even some tempo runs if my legs are feeling rested during the week. If you take out the Big Bear taper and recovery, I've averaged 78 miles/week since late May. So that is a good base to begin more serious training. A good base for marathon training as well as a 50 miler.

Below are the summaries of the last two weeks of training (8/30-9/5 and 8/23-8/29):

Aug 30 - Sept 5

Total Miles: 78

Monday 8/30/10 (5 mi)
AM- Real easy 5 miles on the road. Oddly, even though I didn't do much over the weekend legs felt tired.

Tuesday 8/31/10
(11.75 mi)
AM- Very easy paced run with Tom. 1:45 for 11.75 miles @ 9:00/mi. Easy running but legs still a little tired feeling.... but a very enjoyable early morning run.
(312 miles for August '10)

Wednesday 9/1/10 (14.25 mi)
AM- 5 a.m. with Chuck. Nice steady 1:58 run for 14.25 miles @ 8:19/mi. Best I have felt in quite some time. Pushed a little in the middle section.

Thursday 9/2/10
(7 mi)
AM- Easy 70 minute run on Watershed Trails. Wild Turkey and Nat Greene trail. Legs tired but okay. Saw two deer on Wild Turkey (as usual).

Friday 9/3/10 (28 mi)
AM- 4 loops at Salem Lake solo. 28 miles in 4:18, 9:13/mi. Passed the marathon mark right at 4 hours. Did 3 gels, did not carry water the first 21 miles but used a fuel belt the last loop. Nice to get 4+ hours.

Saturday 9/4/10 (4 mi)
AM- 30 minutes walking w/ SK then an easy 4 mile run in Ewood. Walking did a good job of getting my legs loose.
Travel to Atlanta for LSU v. UNC

Sunday 9/5/10
(8 mi)
AM- After a late night at the game did a total of 8 miles with 3 of those miles in Vibram Five Fingers. Amazing how little pounding for the miles with only a glove covering my feet.
Travel back to High Point from Atlanta

Aug 23 - Aug 29

Total Miles: 72

Monday 8/23/10 (10.5 mi)
AM- Easy 10.5 miles. Some with David H. 1:34 total time for 8:55/mi. Heart rate 46 resting prior to the run.

Tuesday 8/24/10 (6.5 mi)
AM- Slow 6.5 mile run over hilly Sweetbriar/Wicliff loop. 60 min run.

Wednesday 8/25/10 (14 mi)
AM- w/ Chuck 14 mile, 2 hour run. On roads, fairly cool morning for a change. Even some light rain. Much better M/L run @ 8:35/mi.

Thursday 8/26/10 (6 mi)
AM- Relaxed 6 mile run on hills (Sweetbriar/Wicliff loop) @ 8:35/mi

Friday 8/27/10 (14 mi)
AM- @ Salem Lake with Tom. Easy 2 loops in 2:02. Steady last several miles. Planned more but busy day.
PM- Travel to Boone for the Music on the Mountain Top

Saturday 8/28/10
(11 mi)
AM- In Boone... approx 11 miles, 1:42. Slow easy running but quite hilly. Found a great dirt/gravel road late in the run that was perfect along branch of the New River. Reminded me of the gravel roads up Four Mile Canyon outside of Boulder from 32 years ago. Cool, foggy morning.
PM- Travel back from Boone

Sunday 8/29/10
(10 mi)
AM- Steady 10 mile run on roads in Ewood and downtown. 8:30/mi, felt really good.