Showing posts with label Rob French. Show all posts
Showing posts with label Rob French. Show all posts

Monday, February 21, 2011

116 mile week (well sorta)

Tools of the trade during a 4 hour night run

Technically it's correct I did have a 116 mi week. There are 168 hours in a week (24x7=168) and if you started my week at the start of the Holiday Lake 50k and ended the week 165 hours later at 3 a.m. on the next Saturday, I covered a total of 116 miles.

I recovered pretty well from Holiday Lake... took a couple of easy and short recovery runs the two days after HL and resumed normal training right away. Obviously from a total weekly volume standpoint I'm in a good spot with my training and with 6 weeks to go until Umstead I'll try to keep the total miles about the same but also try to take at least one run of 35-40 miles and some more good back to backs.

I decided not to run the Pilot Mountain Marathon on 2/19. I really hated to miss it but my younger son had a big weekend of AAU basketball with an important parent/coach meeting to discuss tournaments and do some planning. I didn't want to miss the meeting so I opted out of Pilot Mtn. SO instead I decided to do a night run on Fri night-Sat morning. I did the run solo around my neighborhood. Couldn't talk anyone into joining me. I did five 5.1 mile loops covering 25.5 miles with a running time of 4:10 (which included 4 bathroom breaks, re-filling hand held bottles, a clothing change) Since I will likely be running into the night at Umstead I thought it was important to try a night run. Began the run at 11 p.m and finished up at 3:10 a.m. I really didn't get sleepy at all. With a big pasta meal around 7 p.m. I was worried about my stomach but it really wasn't a problem... guess "everything burns in the furnace"(Once a Runner quote.) Wore a headlamp just to get used to it but really only turned it on when cars went by so they could see me and I could hop up on the sidewalk or front yards. Decided I didn't really want to find out if the driver was drunk or just coming home late! Got pretty quiet between 2 and 3 and with a nice full moon shining down on me it was kinda nice.

After the night run I was pretty wasted most of the weekend. My legs were fine but took until Monday to feel normal again. I didn't run a step the rest of Saturday and Sunday. Although I did walk for over an hour each day. I did a nice 20 mile run today (Monday) thanks to an unexpected Presidents Day holiday. Averaged 8:23 per mile on an unseasonably warm day. Started the run in a thin long sleeve shirt and finished up shirtless (okay no laughing at the thought of my untanned, strapping, 5'9" 130 lb frame running barechested on a February morning)

I decided to do my training log online daily rather then do summaries in the text (Can be found on the right column of the blog)

Monday, February 7, 2011

Training Summary 1/31/11 - 2/6/11

View on the way up Pilot Mtn 2/6



I had another solid week of training this week. Nothing spectacular but feeling stronger. Did not get in back to back long (over 20 miles) because of my weekend family schedule but got a total of 84 miles which included a 4 hr. run and 3 others of approx. 90 minutes or longer. My 12 year old son had a basketball event to attend from 8 a.m. - 11 a.m. on Saturday so met up with my friend Chuck on Friday morning at 4:30 a.m. and we did 16.5 miles before work. Then met Tom at 5 a.m. Saturday morning for 10 miles. Had planned on getting in two hours on Saurday a.m. but hard rain and 32 degrees cut it short. Friday's run was also in a "wintry mix" so can only make me stronger.




Rocky single track on the way up (good practice for "the loop")



On Sunday I headed back to Pilot Mtn for the third weekend in a row. And did nearly 4 hours alone. I did the same loop as last week and got to the summit 3 minutes faster and finished the run in 3:58, which was 4 minutes faster then last week. I tried to run more like the seasoned mtn ultra runners and ran faster then I normally would on a 4 hr. run on the downhills and flats and walked the steep uphills and while fueling. Seemed to work well and felt stronger late in the run. Another beautiful day to be running in the mountains. Very muddy and sloppy but bright and sunny.
This is what my dog was doing before and after my 4 hour run (and probably during)


I'm planning on running races the next two weekends but don't plan to taper or run them super hard. I'll just try to get solid runs in the 4-5+ hour range. Holiday Lake 50k is this upcoming weekend (will be great to see and hang out with the VA and TN folks)and that run will be actually 33.2 miles and then the following week is the Pilot Mtn marathon which I am now very familiar with.

I've gotten a bit more serious with my veganism. For me a plant based diet just makes so much sense.... I began eating this way for my health but it has become much more then that. As much as caring about myself it's about caring for others, concern for humanity, concern about the earth and its creatures. (would be nice if it helped my running as well!!)
I'm not really much of a cook but tend to fend for myself in terms of preparing the food I want to eat. One joy I have in between long weekend runs is cooking up loads of food. I was shocked yesterday when I got home from Pilot Mtn. I was half expecting my wife to complain that I was gone for six hours but she had cooked up some black beans, onions, mushrooms, tofu scramble and it was all ready to be wrapped in a tortilla with guac. Just what I needed. Then in prep for the Super Bowl we cooked up some turnip greens... added in mushrooms, onions, cabbage, celery over quinoa. Sometimes it's just hit or miss... last week after a 4 hr run outing I wasn't sure what we had to prepare but found some pinto beans and lentils and put those on to cook. And I just cut up what we had around.... onions, green onions, mushrooms, green pepper, bok choy and served that along with the legumes over Couscous (good change up from the usual brown rice)....

Training Summary 1/31 - 2/6

Monday 1/31
AM Easy 6 miles in Vibram Five Fingers

Tuesday 2/1
AM 10 miles generally easy pace

Wednesday 2/2
AM With Chuck and Tom, 13.5 miles at 8:34 pace. Knee was hurting again late in run. Iced it after, stretching IT, foam roller

Thursday 2/3
Complete rest day (concerns about knee)

Friday 2/4
4:30 AM 16.5 miles fairly easy but in light rain, sleet/freezing rain

Saturday 2/5
5:00 AM 10 miles with Tom in cold rain. 32 degrees and steady rain. Planned on longer.
PM 6 real easy miles

Sunday 2/6
AM At Pilot Mtn 3:58, same loop as last week. Improved by 4 minutes and felt fairly strong late in run.

Total = 84 miles

Monday, November 8, 2010

Mountain Masochist Race Report





I'm finally sitting down to write my 2010 Mountain Masochist Race Report. It was an incredible weekend and I just couldn't seem to put it into words. I'd hoped to run a little faster and faded a bit but still very very pleased to get under 10 hours and learn a bunch about running a mountain race. To put it in perspective, the following is from Running Times:

The Mountain Masochist 50 Miler is an indisputable stronghold of tradition in the ultrarunning world. In line with some of the other time-tested endurance events around the country, like JFK, the Masochist draws crowds from the tight-knit ultra community year after year.

Started 28 years ago by ultra icon David Horton, the race continues to gain in popularity as running insanely long distances has become trendy.....

...the Mountain Masochist’s reputation and history puts it in a league of its own. The 50-mile trek begins near Lynchburg, Va., and weaves through the Blue Ridge Mountains along roads, logging trails and single-track trails to finish in Montebello, Va. With a net gain of 9,200 feet and a loss of 7,200 feet, this course isn’t for the faint of heart. What’s more, the largest elevation climbs come later in the race. The most brutal climb begins at mile 22 and continues upward until mile 29.5 over the top of Buck Mountain.

After that lung-busting uphill, the notorious “Loop” presents itself at mile 33. The biggest terrain challenge on the course, the 4-mile loop takes runners over a rocky single-track path. Many report the loop is more like 6 miles rather than 4, and that the course itself is 54 miles, not 50. These “Horton miles” are the stuff of legends and part of the race’s charm and mystique.

“The Masochist is one of the classics,” says Zealand. “It really reflects the history of the race and the sport itself.”


I was able to leave work a bit early on Friday and got on the road for the 2 1/2 hour drive up to Lynchburg. I wasn't as nervous about the tough course as I was about possible bad weather. I had a bad experience last year with temps in the 30's and a hard rain so I couldn't imagine those type conditions for 8-10 hours... but the last time checking weather.com it looked like the rain and snow would have already passed and likely it was just going to be in the 30's with maybe some snow on the ground at higher elevations late. I tried to keep my mind off the race and listened to some good music... Dylan (Blood on the Tracks), Keller and the Keels, and my new favorite mountain/appalachian/bluegrass band Big Daddy Love.) I went down early to get my race packet and drove a couple of blocks to a Kroger and got bananas and some waffles for the morning.

The pre race evening program was wonderful. Good pasta (thanks Clark for having a vegetarian option) and inspirational words (and instruction) from Race Director Clark Zealand, Masochist David Horton and Jennifer Pharr Davis who holds the womens record for running the AT and next year will attempt to break the all time record. Fun to talk to JPD about her run on the AT and my experience hiking 1/3 of the AT 30+ years ago. (I guess she'll never forget my name since she told me her 6th grade teacher's name was Robert French, her first male teacher.) I headed back to my room ready to lay down, but first laid out all my gear for the race... pinned bib on my shorts, mixed up bottles of Perpetuem, counted out my gels, laid out shorts, shirts, gloves, sleeves.... after I realized I didn't have anything left to do I went to bed.

I was up at 4 a.m., took a warm shower, ate a banana, 2 waffles.... packed up my drop bag that would be laid out at the 26.9 mi mark and a bag of warm clothes for post race. Jumped on one of the busses at a few minutes before 5 a.m. and we were off to the start at James River Visitor Center. I saw a few rain drops hit the windshield and got nervous but the weather all day was nearly perfect, so no worries.

It seemed likely to be in the 30's all day so I decided on my favorite short sleeve runners shirt (from a trail race in Dupont Forest), arm sleeves, and a thin long sleeve shirt over that, shorts and gloves. The first 6+ miles were on the Blue Ridge Parkway and paved roads and everything clicked along pretty well. I felt like I was running faster then I should have but also figured I should run faster before I hit the tougher trail climbing. I forgot my headlamp at home but with so many others with light and being on the road it wasn't a big deal. It was really a great feeling as the sun rose and you could begin to make out the mtn. ridges in the distance. I hit the first Aid Station at Cashaw Creek and was in and out quickly and headed up the trail. I was happy to be on the trail and passed many runners as many were slowing on the uphills.

My memory of some of the early sections is a big foggy but I do remember that time seemed to pass quickly. I wasn't running real fast but I felt like I was moving along well. Before I knew it we were at the Dancing Creek Aid Station and I tip toed across the creek with minimal wet feet. Again it seemed quickly that we approached the tunnel under the Blue Ridge Parkway at the 14 mile mark and this time no keeping the feet dry.

The remainder of the "first half" of the race was for the most part uneventful. Ran several miles with a nice kid, and I do mean kid, he was 18 yr old Jesse who I left behind only to be passed by him in the final mile. Jesse was only a few minutes off the best time ever for an 18 yr old. I got to the Long Mtn Wayside Aid Station and my drop bag in 4:42.... couldn't believe I'd been running for that amount of time but energized because I felt good and was more then halfway. I had a slow stop, at first because I couldn't find my bag and then fumbling around with loading up on gels, full bottles, grabbed a cap, etc.

I started the long climb up Buck Mtn and I played it pretty conservative knowing it was a long way up and I had the difficult "loop" ahead of me. I'd run the training run on the final 23 miles of the course so I knew what was ahead of me. Fun to hear the Rocky music playing at the Aid Station at the top (thankfully we were warned the night before that you hear the music through the canyon long before you get there)...

As we approached "the loop" I got pretty excited because lot's of crews were cheering us on and just a lot of activity. I can't remember if this is where we started to see snow dusting the ground, but it seemed to energize me. I headed into the loop and purposely decided to take it pretty slow. I really enjoyed the single track... particularly the first section in the rhododendrons. I realized it was one of the more beautiful sections of the race and I wanted to enjoy it and not tumble. I did trip one time but barely nicked my knee and slipped on my bottom heading down a really steep downhill. But not much blood to report so no chance of me winning the "best blood" award (much to the surprise of my NC running buddies who know I have a history of kissing the earth from time to time).... I was pretty slow coming down the second half of the loop, passed by a bunch of runners, but not being the best of downhill runners, I expected that.

I won't go into a whole lot of detail.. but I began to have stomach trouble heading up Buck Mtn. I stopped a total of 4 times before and after the loop and as one of my friends said... with most of the leaves on the ground it was a bit difficult to find a spot to do my thing. In addition to those stops, I stopped to water the bushes a BUNCH of times(I'd say double digits). Anyway, I guess it will always be something but my stomach trouble seemed to cost me at least 30 minutes or so. In my first 50 mile effort I had no stomach trouble and I sure hoped for the same but I guess I'm more surprised that I didn't have trouble last summer.

After some good running after the loop, we eventually headed up to some tough single track with lots of leaves on the ground and a hard trail to follow but it was marked extremely well so I made it through that section and the really steep final climb. A whole load of people passed me over the last 8 miles or so but as long as I was moving I was happy. Some people were literally flying down off the ridge. I spent way too much time at the last Aid Station talking with the volunteers. A couple of the guys wanted to talk to me about my minimal New Balance 101's and after a few minutes of talk I finally interrupted one of them to say, hey man I'm almost done this race I gotta go. They yelled as I trotted off asking if I slipped on the leaves any with that sole... I just waved and yelled YES as I took off for the final 3 "Horton Miles". I moved pretty good over the last miles but so many people passed me that I lost count. I got to the painted sign on the ground saying "1 mile to go ?" and I had to just laugh at Horton for messing with us one final time. I hit the pavement for the final mile into Montebello, still being passed by runners including the 18 yr old and then Marlin Yoder who was the first "older" guy I noticed zipping by me.

I was super happy to round the corner and see the clock at 9:56 and Clark Z. and David H. with smiles and reaching out a hand to congratulate me. From the photos it looks like they greet each and every finisher! What a heck of a nice thing to do. It was a LONG day and they are there to greet all of us.

I headed to the bus and put on dry socks and shoes, put on a bunch of layers and milled around to cheer on the finishers coming in. I ate more "junk" then I have all year but didn't stop eating for long. I jumped on the second bus heading back to Lynchburg and finally got cell coverage to call home and let Sara (wife) know I was finished and healthy. Enjoyed reading all the back and forth emails from family "following" me from the comfort of their homes on the computer.

The post race meal, awards and breakfast the next day were great to swap stories and learn from other masochists. I learned a lot and will likely do things much different next year. I feel like I left something out on the course. I really was nervous to fly down the more runnable sections like most of the ultra folks do. I will likely push it a bit more uphill (my strength) and for sure push the section before the loop, beginning of the loop, and post loop. We shall see for sure since I can't imagine ever missing this event unless I'm unable to toe the line. I had a lot of time to think about this Horton fellow. The best way to describe Horton on a Masochist weekend is like a kid on Christmas morning. I don't think I ever saw him all weekend without a huge smile on his face and an encouraging word for every masochist. In closing, a big thank you to Clark, David and all of the wonderful volunteers.

One final thing I forgot to say is that when you look at the race results and view my "Runner Results History" it lists several DNF's and 11 hour MMTR's.... not sure how that happened but that wasn't me.... I swear this was my very first MMTR! Not sure if someone else with my name ran it before or why that shows up.

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.

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.

Tuesday, August 24, 2010

Ultra Plans, Weekly Summary Aug 16-Aug 22

Training and recovery from the Big Bear Trail Ultra has gone fairly well but I've decided not to enter The North Face Endurance Challenge 50 miler in Wisconsin. Part of me still wants to jump in it, but I think a wiser way to go would be to relax a bit and put in a nice training block of long runs (4+ hours), back to back long ones, and consistent mileage over the next couple of months before I enter another 50 miler. I feel recovered from my 7/17 ultra, but experiencing some aches and pains and even a bit of left hamstring/buttocks stiffness which concerns me. I battled that problem for over a year so I don't want to revisit that. I believe based on my marathon time from Boston '09 that I can enter the JFK 50 on November 20th. So at this point that is my plan and will likely also enter the New River 50k (as a good training run) on 10/1.

Had my first 30 mile training run this week and that went well. Quite slow but running for 5 hours was the objective. Still sort of amazes me that I can run past the marathon distance slowly and bounce back really well and only have tired legs the next day. Moving forward... will try to do another 30 miler this week but with the next couple of weekends of busy schedules and travel won't worry much about my training, then will concentrate on 4+ hour weekend runs, back to backs and throwing in some faster runs when rested. Below is my log from last week.

Weekly Total 70.5 miles


Monday 8/16/10 (6.5 mi)

Noon- Generally easy 55:50 run. Ran into ultra runner Scott Douglas in the neighborhood and ran a portion of it with him. No issues, legs okay. Had planned a rest day but felt restless at lunch time.

Tuesday 8/17/10 (4.5 mi)

AM- Easy 40 minute run. Did some on the golf course, then Ewood. Recovery day.

Wednesday 8/18/10 (13.5 mi)

AM- w/ Chuck, hot humid conditions. Both struggled through a slow 2 hour run. Didn't feel like we were going so slow, but averaged 9 min/mi. Felt dehydrated after.

Thursday 8/19/10 (6 mi)

AM- In a light rain. Did a 6 mi run in 50 minutes. 8:35 pace. Middle portions of run were quite hilly. Ran out to Sweetbriar, Wicliff/Ferndale/Rockford. Feel a whole lot better. (PM core work)

Friday 8/20/10 (30 mi)
AM- Started at 5:30 a.m. with MP at Salem Lake. Did approx 30 miles in 5 hours. Started in the dark with headlamps. Stumbled along, zigzagging for the first 30 minutes in the dark. Ran the first 15 miles with Michael then went ahead and circled back for him a couple of times. Only did 3 gels but certainly needed more on a 5 hr run. Leg fatigue late but no serious issues. Slowing was more mental then physical.

Saturday 8/21/10 (10 mi)

AM- Alone @ Salem Lake, real slow out and back 10 miles. Very very slow to begin then began to feel okay.

Sunday 8/22/10 (0)
Rest day. Moved Kane into dorm in Chapel Hill so decided to rest. 30 minutes of walking and core work.

Recap 8/16/10-8/22/10

Planned on more miles and a better back to back long run but happy making it through the 30 mile run fairly easily. I hit 70 miles and decided to rest on Sunday with a busy day, would have been hard to fit in much of a long one. Plan to do 2 more weeks of 70+ before I up the mileage in preparation for November ultra.