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.

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