Overview: A good week overall, and I fit in good amount given the packing and trip preps and then trip to Mexico itself. Keeping total volume relatively good even without a single megalong run or a B2B.
Day by Day
Mon. Half hour swim + hot/cold soak 20 minutes then upper body/core weight machine session at Equinox
Tues. Bear Mountain 4:13 hills
Wed. 50 minutes
Thurs.: 1 hour brisk in C. Park + half hour leg session at Equinox
Fri.: off/travel to Mexico
Sat. 2:25 Cruz Blanca trails outside Mexico City
Sun. 1:00 Parque de las Flores MX
By the Numbers
Total Hours Running: 9:30
Runs: 5
Three-week moving average of weekly running hours: 11 + 11 + 9:30 = 10:30
Speedwork: None, but one speedier, tempo-like second half of shorter run (impromptu, feeling good); Missed Tues. class to attend Banff festival and did long hill run at Bear Mountain instead
Long runs/hills: (1) 4:13 session at Bear Mountain on Tuesday, starting from 1777 lot on Seven Lakes--up Bear Mtn. on AT, down AT to parking lot/bathroom, back up Major Welch, down AT, cross road, follow AT to West Mountain, back down AT (with one wrong turn) to 1777 and then back to car. Felt pretty good on climbs, legs and knees a little achy on descents though ok at end. Maybe 3,000-4,000' of total climb and equal descent. Good prep for Mt. Tammany. (2) 2:25 run of about 20K with Wendy and Alex at Cruz Blanca. Up to 9K altitude or so? Couple K each of up/down? Felt surprisingly good since I was only 12 hours off plane. Actually felt like I could have pushed it faster but they are both coming off injuries/races/layoffs.
Flexibility: Stretching most days; no yoga class
Strength: One legs, one upper body/core, both at Equinox; no IronStrength with the travel and two longer hillier runs
Weight: 154.5 at Equinox on Monday; weight really down from previous weeks
Takeaways: Generally felt pretty good all week. Leaner, meaner. Warmer temps. Body getting adjusted to the volume. 9 weeks to MMT!
Wednesday, March 14, 2012
Monday, March 5, 2012
Year of the Multiple 100s @ 50: Training Week #9
Week Ending March 4, 2012:
Overview: This was a good week, even though I was fighting off a low-level cold and residual soreness and tiredness from last week's 50K and the previous week's travel. A decent Palisades long run, a good speed session, good strength training, an impromptu mini-tempo run...those were the highlights. Again it was a week of adjustments on the fly and "listening to the body"--it dawned on me the last hour of the Palisades run on Thursday, only 5 days out from the 50K++, that it didn't make sense to head out to Delaware Water Gap for a trial run of the Mt. Tammany 10 course the next day, for a B2B. Knees a little sore, quads sore, and just all over tired, and that run ended just before dark. So decided to push a mega-hill session till early next week, which I think was a smart move. Pick the battles wisely!
Total Running Hours: 11
3-Week Moving Average of Hours on Feet: 9.5 (last week was 10)
Running Sessions: 6 (1 twofer)
Long Run: 20 miles at Palisades on single and double track in 5:25 (16:15 pace). All self-supported, with one stop at car for aid. Northerly loop for 9.7 and then southerly loop for rest. Two of the "big hills" only, as I went out on the upper (Long Path) trail and was saving hill legs for next day. Was just above 15 minute pace halfway, but then slowed down from about mile 16. All day had trouble "untracking" the legs and getting good turnover. Contributing factor was probably the mud and wearing the heavier GTX shoes. But mainly residual soreness from Tuesday speed and the Sat. race most likely. For five days out, I guess I shouldn't have expected more, though I did!
Speed: Tues. night Mike Keohane class, with 3.2 miles of continuous up/down running north/south from 102nd Transverse on west side of Park, downs as recoveries. Longest, hardest efforts were 3 X Great Hill, about .25 mile each. Felt strong, especially on steeper Great Hill segments, and kept with lead group.
Rest: One day near-complete rest with only 10 minutes swimming followed by 20 minutes of alternating Jacuzzi/ice bath at Equinox, 2 minutes each. Day after long run to work out quad and hip soreness, especially on right side.
Strength: 1 X IronStrength full body workout at home; 1 X abbreviated leg session mostly machines at Equinox; no upper body-specific session
Yoga/Flexibility: 1 X Vinyasa class. Stretching most days. Some lower back issues post-long run, and then on weekend some right quad and hip issues. But nothing lasting.
Weight: 156-157 (coming down!)
Closing Thoughts: Holy @%&^! Only 10 weeks to go to MMT! Just checked the calendar. I guess I'm in decent shape wth the training, and feeling fit. But it makes me nervous that I won't have a 50 miler ahead of me. Just couldn't find anything that worked in terms of specificity of course and dates and being close enough to travel. Kind of slim East Coast pickings for mountain 50s in the spring.
Also, not sure how much quantity and trails I'll get in in Mexico, though hopefully can substitute with quality. Can I get by at MMT on what I've put together as a substitute for having a good tough 50 miler--somewhere in range of 32 to 36 probably at Mt. Tammany 10 end of month, then hopefully the 39-mile Chocolate Bunny overnight fat ass at Massanutten Easter weekend, and the Traprock 50K? That's my concern! With some B2Bs and other marathonish to marathon-plus-length runs thrown in through about 4/21? Well, it's gonna have to do, and I have to MAKE IT COUNT! And hopefully I can sort of train through the organized events on the calendar rather than setting aside any special recovery or taper days as I would for a 50m. Steeling the mind and body for the big challenges ahead..that's the name of the game these next 7 weeks or so!
Overview: This was a good week, even though I was fighting off a low-level cold and residual soreness and tiredness from last week's 50K and the previous week's travel. A decent Palisades long run, a good speed session, good strength training, an impromptu mini-tempo run...those were the highlights. Again it was a week of adjustments on the fly and "listening to the body"--it dawned on me the last hour of the Palisades run on Thursday, only 5 days out from the 50K++, that it didn't make sense to head out to Delaware Water Gap for a trial run of the Mt. Tammany 10 course the next day, for a B2B. Knees a little sore, quads sore, and just all over tired, and that run ended just before dark. So decided to push a mega-hill session till early next week, which I think was a smart move. Pick the battles wisely!
Total Running Hours: 11
3-Week Moving Average of Hours on Feet: 9.5 (last week was 10)
Running Sessions: 6 (1 twofer)
Long Run: 20 miles at Palisades on single and double track in 5:25 (16:15 pace). All self-supported, with one stop at car for aid. Northerly loop for 9.7 and then southerly loop for rest. Two of the "big hills" only, as I went out on the upper (Long Path) trail and was saving hill legs for next day. Was just above 15 minute pace halfway, but then slowed down from about mile 16. All day had trouble "untracking" the legs and getting good turnover. Contributing factor was probably the mud and wearing the heavier GTX shoes. But mainly residual soreness from Tuesday speed and the Sat. race most likely. For five days out, I guess I shouldn't have expected more, though I did!
Speed: Tues. night Mike Keohane class, with 3.2 miles of continuous up/down running north/south from 102nd Transverse on west side of Park, downs as recoveries. Longest, hardest efforts were 3 X Great Hill, about .25 mile each. Felt strong, especially on steeper Great Hill segments, and kept with lead group.
Rest: One day near-complete rest with only 10 minutes swimming followed by 20 minutes of alternating Jacuzzi/ice bath at Equinox, 2 minutes each. Day after long run to work out quad and hip soreness, especially on right side.
Strength: 1 X IronStrength full body workout at home; 1 X abbreviated leg session mostly machines at Equinox; no upper body-specific session
Yoga/Flexibility: 1 X Vinyasa class. Stretching most days. Some lower back issues post-long run, and then on weekend some right quad and hip issues. But nothing lasting.
Weight: 156-157 (coming down!)
Closing Thoughts: Holy @%&^! Only 10 weeks to go to MMT! Just checked the calendar. I guess I'm in decent shape wth the training, and feeling fit. But it makes me nervous that I won't have a 50 miler ahead of me. Just couldn't find anything that worked in terms of specificity of course and dates and being close enough to travel. Kind of slim East Coast pickings for mountain 50s in the spring.
Also, not sure how much quantity and trails I'll get in in Mexico, though hopefully can substitute with quality. Can I get by at MMT on what I've put together as a substitute for having a good tough 50 miler--somewhere in range of 32 to 36 probably at Mt. Tammany 10 end of month, then hopefully the 39-mile Chocolate Bunny overnight fat ass at Massanutten Easter weekend, and the Traprock 50K? That's my concern! With some B2Bs and other marathonish to marathon-plus-length runs thrown in through about 4/21? Well, it's gonna have to do, and I have to MAKE IT COUNT! And hopefully I can sort of train through the organized events on the calendar rather than setting aside any special recovery or taper days as I would for a 50m. Steeling the mind and body for the big challenges ahead..that's the name of the game these next 7 weeks or so!
Friday, March 2, 2012
Febapple Frozen Fifty 50K (and Training Week #8)
A Bit Milder A Febapple Frozen Fifty This Year!
If 31 is good on the way to 100 miles, then 34 is better, right?! That's the way I look at it! 34.25, to be more precise! Longest run I've done since, well, Bighorn last June, come to think of it! And all in all a really pleasant day out on the trails of New Jersey.
I was cruising along at around mile 28, hitting the last station. Way ahead of last year's pace in either the Febapple or Mayapple, also held on South Mountain Reservation trails but in a slightly condensed and easier form this year and with much more favorable weather conditions (upper 30s to low 40s, windy with some gusts, partly cloudy, a few snowflakes as day wore on, two-layer and skicap weather for me). A woman from Ohio whom I'd talked with briefly while leaving the "home base" aid station caught up with me there. We resumed talking about Ohio, ultras, and many other things in common, and ended up running together for what we thought would be the end of my race, and up to the 50K mark of her 50-miler. Well, as fate would have it, we missed a piddly little turn just before the bigger turn we surely would have recognized to head back over an overpass, in a brief section with two-way runner traffic. We only realized our error when suddenly we came up again to the same aid station we had just passed!
So, anyway, Kim (who's training for Umstead) and I kind of picked it up from there, and were extra-vigilant in interrupting our nice conversation at every fork to make sure we were in the right. I wanted it to be over with by then and she was worried about the cutoffs on her subsequent loops, and toward the end I was having difficulty keeping pace but we came in together. In any event, it was the only time I really ran for any length with anyone in the race, and an enjoyable way to finish. The time, even the extra time (!), ended up passing so much faster as we talked about where to run in Ohio (my native state) and the NYC area, 100 mile sagas, life in NYC, raising kids, etc.
Anyway, overall I felt surprisingly well. I came in to my first ultra of the year with no firm time goals, but was impressed by my first couple four- and six-mile loop times, and started thinking sub-7 hours was doable and briefly even sub-6:30. Considering I ran a 7:54 on the Mayapple course last May and an 8:59 on the icy/muddy/snowy Febapple 2011 course that seemed pretty impressive. I did then slow particularly on the second of the 6-mile loops, between miles 15 and 21, as some runners who weren't actually lapping me passed me. But I took some caffeine and Advil during that stretch, and then on the third 4-mile loop (miles 21-25) I picked it up and started passing some folks again. From there I never really had any more bad patches.
I probably would have made 6:45 or 6:50 had I not done the "bonus miles." Putting me more toward the middle of the finishers rather than in the latter third. Though I think quite a few others also got in their bonus miles. And this was really a test of where I was at and my endurance a little less than three months out from MMT, and not in any way an "A race" where I wanted to "ace it." On that I give myself a passing score! This was a confidence-booster!
The course doesn't really play to my strong suits and training, as it's more runable and rolling. But enough technical there and mud the day after some rain to make it interesting. Plus this year the mild weather has meant more chance to do some faster running than by this time last year.
While it's not that specific to MMT or the other 100s I'm preparing for, it helped me build a mileage base, and bump up my longest run of this training cycle from 6 to 7.5 hours. This was particularly important after the flat tire/late arrival saga and the missed chance for 30 miles of my previous weekend's trip to Massanutten! In fact, I'm sure had I had the chance to do the 30 miles there, and had I not had two days off running in a row prior to the race as I was coming down sick Thursday, I doubt I would have felt as strong. Weird how stuff happens! Totally by happenstance, I was a little tapered and rested going in!
As for the "who's who," it was a fun event to see lots of familiar faces. Mat went out with me and had a good race and first trip outside Manhattan since he became a daddy last fall. Guy named Eric from the Flyers joined us and ended up running like a 4:30 and finishing 4th. Also nice to say Ray, Cherie, Jackie, Chris J., and Karen whom I'd met at the mixer. And Szuszanna who was doing the 50 mile. But I did miss the guys from the usual training group, who were off with injuries, vacations, and other priorities.
I like the low-key nature of the event, and while I was skeptical about the new course and still prefer the old one and particularly some of its longer climbs, it wasn't bad. One advantage was that aid came more often, and you had more drop bag access at start/finish area, so you could carry less fluids, and access your own food.
Overview of Training Week Ending 2/26 (Week # 8 of Cycle): This ended up being a buildback week after the de facto stepdown of the week before. Still less time on feet than second week of February though, and missed that one unplanned day. But in the end it sort of made sense as a de facto taper and then recovery from the race. "Listen to your body" dynamics more than a "master plan," that's for sure! I was generally pretty tired most of the week going in, from all the driving over the long weekend in VA/DC coming back on Monday.
Total Running Hours: 11
Three-Week Moving Average of Weekly Running: 10 hours
Total Runs: 4
Speed Session: Solo session of mile/2 X half/mile with .2 mile jog/walk recovery on Bridle Path. *Need to recharge watch to get splits, but 7:20 and 7:05ish mile splits, and then just under 7:00 pace for the halves. Nothing spectacular and legs a little heavy, but first speed session in two weeks.
Yoga: 1 Vinyasa class
Upper/core Equinox session (mostly machines): 1
Iron Strength home full-body session: 1
Weight: 158
If 31 is good on the way to 100 miles, then 34 is better, right?! That's the way I look at it! 34.25, to be more precise! Longest run I've done since, well, Bighorn last June, come to think of it! And all in all a really pleasant day out on the trails of New Jersey.
I was cruising along at around mile 28, hitting the last station. Way ahead of last year's pace in either the Febapple or Mayapple, also held on South Mountain Reservation trails but in a slightly condensed and easier form this year and with much more favorable weather conditions (upper 30s to low 40s, windy with some gusts, partly cloudy, a few snowflakes as day wore on, two-layer and skicap weather for me). A woman from Ohio whom I'd talked with briefly while leaving the "home base" aid station caught up with me there. We resumed talking about Ohio, ultras, and many other things in common, and ended up running together for what we thought would be the end of my race, and up to the 50K mark of her 50-miler. Well, as fate would have it, we missed a piddly little turn just before the bigger turn we surely would have recognized to head back over an overpass, in a brief section with two-way runner traffic. We only realized our error when suddenly we came up again to the same aid station we had just passed!
So, anyway, Kim (who's training for Umstead) and I kind of picked it up from there, and were extra-vigilant in interrupting our nice conversation at every fork to make sure we were in the right. I wanted it to be over with by then and she was worried about the cutoffs on her subsequent loops, and toward the end I was having difficulty keeping pace but we came in together. In any event, it was the only time I really ran for any length with anyone in the race, and an enjoyable way to finish. The time, even the extra time (!), ended up passing so much faster as we talked about where to run in Ohio (my native state) and the NYC area, 100 mile sagas, life in NYC, raising kids, etc.
Anyway, overall I felt surprisingly well. I came in to my first ultra of the year with no firm time goals, but was impressed by my first couple four- and six-mile loop times, and started thinking sub-7 hours was doable and briefly even sub-6:30. Considering I ran a 7:54 on the Mayapple course last May and an 8:59 on the icy/muddy/snowy Febapple 2011 course that seemed pretty impressive. I did then slow particularly on the second of the 6-mile loops, between miles 15 and 21, as some runners who weren't actually lapping me passed me. But I took some caffeine and Advil during that stretch, and then on the third 4-mile loop (miles 21-25) I picked it up and started passing some folks again. From there I never really had any more bad patches.
I probably would have made 6:45 or 6:50 had I not done the "bonus miles." Putting me more toward the middle of the finishers rather than in the latter third. Though I think quite a few others also got in their bonus miles. And this was really a test of where I was at and my endurance a little less than three months out from MMT, and not in any way an "A race" where I wanted to "ace it." On that I give myself a passing score! This was a confidence-booster!
The course doesn't really play to my strong suits and training, as it's more runable and rolling. But enough technical there and mud the day after some rain to make it interesting. Plus this year the mild weather has meant more chance to do some faster running than by this time last year.
While it's not that specific to MMT or the other 100s I'm preparing for, it helped me build a mileage base, and bump up my longest run of this training cycle from 6 to 7.5 hours. This was particularly important after the flat tire/late arrival saga and the missed chance for 30 miles of my previous weekend's trip to Massanutten! In fact, I'm sure had I had the chance to do the 30 miles there, and had I not had two days off running in a row prior to the race as I was coming down sick Thursday, I doubt I would have felt as strong. Weird how stuff happens! Totally by happenstance, I was a little tapered and rested going in!
As for the "who's who," it was a fun event to see lots of familiar faces. Mat went out with me and had a good race and first trip outside Manhattan since he became a daddy last fall. Guy named Eric from the Flyers joined us and ended up running like a 4:30 and finishing 4th. Also nice to say Ray, Cherie, Jackie, Chris J., and Karen whom I'd met at the mixer. And Szuszanna who was doing the 50 mile. But I did miss the guys from the usual training group, who were off with injuries, vacations, and other priorities.
I like the low-key nature of the event, and while I was skeptical about the new course and still prefer the old one and particularly some of its longer climbs, it wasn't bad. One advantage was that aid came more often, and you had more drop bag access at start/finish area, so you could carry less fluids, and access your own food.
Overview of Training Week Ending 2/26 (Week # 8 of Cycle): This ended up being a buildback week after the de facto stepdown of the week before. Still less time on feet than second week of February though, and missed that one unplanned day. But in the end it sort of made sense as a de facto taper and then recovery from the race. "Listen to your body" dynamics more than a "master plan," that's for sure! I was generally pretty tired most of the week going in, from all the driving over the long weekend in VA/DC coming back on Monday.
Total Running Hours: 11
Three-Week Moving Average of Weekly Running: 10 hours
Total Runs: 4
Speed Session: Solo session of mile/2 X half/mile with .2 mile jog/walk recovery on Bridle Path. *Need to recharge watch to get splits, but 7:20 and 7:05ish mile splits, and then just under 7:00 pace for the halves. Nothing spectacular and legs a little heavy, but first speed session in two weeks.
Yoga: 1 Vinyasa class
Upper/core Equinox session (mostly machines): 1
Iron Strength home full-body session: 1
Weight: 158
Tuesday, February 21, 2012
Hike-a-Thong to MMT Training Run: Weeks 6 and 7 YM100s@50
Week Ending Feb. 12
Overview: A good buildup week following on previous week. Almost perfect in terms of getting everything in. Only missing one upper body session. Felt strong. Not too sore day after B2B.
Hike-a-Thong: Group run with Garth, Lesley, Paul, Ray and Jeff. Gorgeous weather, in 40s. Some light snow on ground earlier in day. Lots of navigational and other stops. One wrong turn toward end cost four of us extra mileage, so we then shortcutted to finish, ending up with one or so miles short of full twenty(ish). Challenging, fairly technical. Good amount of climbing. Pace slowed overall by large size of group, but picked up as four of us were focused on trying to finish it and minimize stoppage time.
Runs: 6 (5 days)
Longest: 5:55 (19 miles, Hike-a-Thong, Sterling Forest, mostly single track)
B2B: Friday 15 miles on Bridle Path in 2:13 (9:00 pace) + Saturday 19 miles trail = 34 miles/8:08 time on feet
Strength: 1 X legs, 1 X IronStrenght/full body, no upper body
Speed: 1 up/downhill workout with Mike Keohane on Cat Hill; 10 X reps up/down hill from 72nd Transverse (about .28m each); pace moderate-fast
Yoga: 1 Vinyasa class
Stretching: Most days
Complete rest days: one
Total Running: about 12.5 hours
Week Ending Feb. 19
Overview: This ended up being a major "backoff week" by default, though maybe in the end it's for good. The leg session Monday PM after a good morning run may have been too soon after the Fri./Sat. B2B. Knee soreness on both sides really set in Tuesday during run, which I kept short and nixed PM speework. After day off with crazy work and to continue icing/resting knees Wed., felt good Thurs run of little over an hour. Friday all-day travel to VA so no run. Sat. MMT run gets cut short (below), and then Sunday in DC with friends so no chance to run.
While I was planning a mini-taper leading in to MMT, I didn't intend this schedule at all! Knees, work schedule, travel, flat tire....everything seemed to conspire to cut back workout time! But the knee thing seems to have subsided and been one of those "rapid buildup" issues rather than anything else. Since it's bilateral I'm less concerned than I might be. But I am getting a little concerned that all this, plus missing Phunt and getting a late start on the 100 training, puts me behind schedule for MMT!
MMT Training Run #2: I was supposed to run 30.5 of the middle miles of the Massanutten 100 mile course. But a lousy flat tire on the way to the meeting point, and then need to replace tire, and then a wild goose chase with lousy Google maps on VA country roadsa...allthat got me to trail four hours late! So ended up doing a nice out and back and seeing some of the 30ish runners as they ran to their finish in Camp Roosevelt, where I started and finished. 7 miles out on the Massanutten trail up to (throught Edith Gap and past trailhead up to Kennedy peak) and just past where you take blue trail to head down to Habron Gap, and then back via the normal Stephens/Blue trail, which is slightly longer but meanders up and down on lower part of mountain. In the end, I'm glad I at least stuck it out to see some of the beautiful MMT course. Gorgeous day in the 50s and I stripped down to one layer. Dry. Without the leaves you could really appreciate the views of valleys and ridges on either side as you ran along the ridgeline. Really reinforced my sense that I'm committed to running MMT, in case I had any doubts. It's tough, it's scenic, and the people who put it on and run it are nice and first-class!
Runs: 4
Longest Run: 3:35 covering 14.45 miles at Massanutten on trails.
Total running time for week: 6:35
Weights: 1 leg session, 0 IronStrength, 1 mini-home upper/core (knee and time/work issues)
Yoga: 0 (no time, and protecting knees)
Speed: missed, protecting knees before MMT
Complete Rest Days: 3 (a record for year, but not relaxing given all the traveling and driving; about 15 hours of driving total for Fri-Mon.)
Weight for two weeks: 158-59 (too high)
End of week: Really tired from trip, and frustrated with not being able to get in full training run in VA. A catnap Tuesday turned into a two-hour nap like I never do! Febapple becomes more important than ever to build confidence and time on feet, so signed up right away when I got home on Monday night.
Overview: A good buildup week following on previous week. Almost perfect in terms of getting everything in. Only missing one upper body session. Felt strong. Not too sore day after B2B.
Hike-a-Thong: Group run with Garth, Lesley, Paul, Ray and Jeff. Gorgeous weather, in 40s. Some light snow on ground earlier in day. Lots of navigational and other stops. One wrong turn toward end cost four of us extra mileage, so we then shortcutted to finish, ending up with one or so miles short of full twenty(ish). Challenging, fairly technical. Good amount of climbing. Pace slowed overall by large size of group, but picked up as four of us were focused on trying to finish it and minimize stoppage time.
Runs: 6 (5 days)
Longest: 5:55 (19 miles, Hike-a-Thong, Sterling Forest, mostly single track)
B2B: Friday 15 miles on Bridle Path in 2:13 (9:00 pace) + Saturday 19 miles trail = 34 miles/8:08 time on feet
Strength: 1 X legs, 1 X IronStrenght/full body, no upper body
Speed: 1 up/downhill workout with Mike Keohane on Cat Hill; 10 X reps up/down hill from 72nd Transverse (about .28m each); pace moderate-fast
Yoga: 1 Vinyasa class
Stretching: Most days
Complete rest days: one
Total Running: about 12.5 hours
Week Ending Feb. 19
Overview: This ended up being a major "backoff week" by default, though maybe in the end it's for good. The leg session Monday PM after a good morning run may have been too soon after the Fri./Sat. B2B. Knee soreness on both sides really set in Tuesday during run, which I kept short and nixed PM speework. After day off with crazy work and to continue icing/resting knees Wed., felt good Thurs run of little over an hour. Friday all-day travel to VA so no run. Sat. MMT run gets cut short (below), and then Sunday in DC with friends so no chance to run.
While I was planning a mini-taper leading in to MMT, I didn't intend this schedule at all! Knees, work schedule, travel, flat tire....everything seemed to conspire to cut back workout time! But the knee thing seems to have subsided and been one of those "rapid buildup" issues rather than anything else. Since it's bilateral I'm less concerned than I might be. But I am getting a little concerned that all this, plus missing Phunt and getting a late start on the 100 training, puts me behind schedule for MMT!
MMT Training Run #2: I was supposed to run 30.5 of the middle miles of the Massanutten 100 mile course. But a lousy flat tire on the way to the meeting point, and then need to replace tire, and then a wild goose chase with lousy Google maps on VA country roadsa...allthat got me to trail four hours late! So ended up doing a nice out and back and seeing some of the 30ish runners as they ran to their finish in Camp Roosevelt, where I started and finished. 7 miles out on the Massanutten trail up to (throught Edith Gap and past trailhead up to Kennedy peak) and just past where you take blue trail to head down to Habron Gap, and then back via the normal Stephens/Blue trail, which is slightly longer but meanders up and down on lower part of mountain. In the end, I'm glad I at least stuck it out to see some of the beautiful MMT course. Gorgeous day in the 50s and I stripped down to one layer. Dry. Without the leaves you could really appreciate the views of valleys and ridges on either side as you ran along the ridgeline. Really reinforced my sense that I'm committed to running MMT, in case I had any doubts. It's tough, it's scenic, and the people who put it on and run it are nice and first-class!
Runs: 4
Longest Run: 3:35 covering 14.45 miles at Massanutten on trails.
Total running time for week: 6:35
Weights: 1 leg session, 0 IronStrength, 1 mini-home upper/core (knee and time/work issues)
Yoga: 0 (no time, and protecting knees)
Speed: missed, protecting knees before MMT
Complete Rest Days: 3 (a record for year, but not relaxing given all the traveling and driving; about 15 hours of driving total for Fri-Mon.)
Weight for two weeks: 158-59 (too high)
End of week: Really tired from trip, and frustrated with not being able to get in full training run in VA. A catnap Tuesday turned into a two-hour nap like I never do! Febapple becomes more important than ever to build confidence and time on feet, so signed up right away when I got home on Monday night.
Monday, February 6, 2012
Year of Multiple 100s @ Age 50: Training Week #5
Week ending February 5
Overview: A good week overall. Extending the time on feet. First time doing six hour run since mid-November. I was unexpectedly "out of it" the next morning (little lightheaded, nauseous) so had to cancel the planned Sat. run and B2B plan. Also did my first two a day in this training cycle, and my first speedwork session since the hamstring injury. So all in all can't complain!
Runs: 5 (4 days)
Total running time: About 10 hours.
Speed session (Mike Keohane coach): 10 X quarter on E. Park Drive from 90th St. Did in controlled fashion, descending from 2:02 down to about 1:43. Minute rests. Stayed within myself. Felt a little hamstring "noise" last couple reps, and made sure not to test out a faster "gear" I knew was lurking in there. Smart transition back into speed! Hadn't done organized speed since early November.
Long run: 23.2 single track miles in 6:05 counting all stoppage time (Friday). Solo run in Palisades Interstate Park (NY/NJ border along Hudson River) from Police Station/Park HQ. Northern loop/out and back, reload at car, then southerly loop/out and back. Beautiful day, no clouds, high in mid-40s. Climbs: 2 X Huyler Landing at 460' per, 1 X Forest View at 520', 2 X Closter Dock at 460 per, 1 X Shore Trail up from Peanut Falls to State Line at 500'-ish. Maybe 3,000-3,500' of total climb for day? Did the (tougher) first 12 in exactly 3 hours, so slowed down in second half, with overall average of 15:45 pace. Felt pace lagging around 3:30 mark and then again the last half hour, but still managed to thrown in 13s to 14s on the more runable miles in second half. Very encouraging day!
Yoga/stretching: One Vinyasa class. Stretched 4 days. Need to make sure I stretch after long runs and on weekend.
Strength: One Iron Strength/full body, one upper body/core. Didn't get in a leg-specific session--pressed for time and knees a little sore after run Sunday. Need to get back to full complement of three strength workouts next week.
Cross-training: One easy half hour swim.
Weight: 158/159. Too high. Stubbornly high. Watch the post-long-run eating binges! Gotta watch the snacks and desserts.
Moving forward: Massanutten is 3 months and a week away! Entered Cascade Crest lottery this week, drawing Feb. 11th. Plan for this week is speed class (hills), at least two hours Friday, and then the 15-20 miles of the Hike-a-Thong at Sterling Forest on Saturday, complete with heavy pack. Then cut back a little early next week in prep for MMT Training Run on Feb. 18th. Tired over the weekend and today , but body is starting to make the adjustments to the increased workload, and legs per se aren't really beat up. Read up today on Udo's oil as a recovery aid, and picked up a small bottle at health food store today to start trying out as an experiment.
Overview: A good week overall. Extending the time on feet. First time doing six hour run since mid-November. I was unexpectedly "out of it" the next morning (little lightheaded, nauseous) so had to cancel the planned Sat. run and B2B plan. Also did my first two a day in this training cycle, and my first speedwork session since the hamstring injury. So all in all can't complain!
Runs: 5 (4 days)
Total running time: About 10 hours.
Speed session (Mike Keohane coach): 10 X quarter on E. Park Drive from 90th St. Did in controlled fashion, descending from 2:02 down to about 1:43. Minute rests. Stayed within myself. Felt a little hamstring "noise" last couple reps, and made sure not to test out a faster "gear" I knew was lurking in there. Smart transition back into speed! Hadn't done organized speed since early November.
Long run: 23.2 single track miles in 6:05 counting all stoppage time (Friday). Solo run in Palisades Interstate Park (NY/NJ border along Hudson River) from Police Station/Park HQ. Northern loop/out and back, reload at car, then southerly loop/out and back. Beautiful day, no clouds, high in mid-40s. Climbs: 2 X Huyler Landing at 460' per, 1 X Forest View at 520', 2 X Closter Dock at 460 per, 1 X Shore Trail up from Peanut Falls to State Line at 500'-ish. Maybe 3,000-3,500' of total climb for day? Did the (tougher) first 12 in exactly 3 hours, so slowed down in second half, with overall average of 15:45 pace. Felt pace lagging around 3:30 mark and then again the last half hour, but still managed to thrown in 13s to 14s on the more runable miles in second half. Very encouraging day!
Yoga/stretching: One Vinyasa class. Stretched 4 days. Need to make sure I stretch after long runs and on weekend.
Strength: One Iron Strength/full body, one upper body/core. Didn't get in a leg-specific session--pressed for time and knees a little sore after run Sunday. Need to get back to full complement of three strength workouts next week.
Cross-training: One easy half hour swim.
Weight: 158/159. Too high. Stubbornly high. Watch the post-long-run eating binges! Gotta watch the snacks and desserts.
Moving forward: Massanutten is 3 months and a week away! Entered Cascade Crest lottery this week, drawing Feb. 11th. Plan for this week is speed class (hills), at least two hours Friday, and then the 15-20 miles of the Hike-a-Thong at Sterling Forest on Saturday, complete with heavy pack. Then cut back a little early next week in prep for MMT Training Run on Feb. 18th. Tired over the weekend and today , but body is starting to make the adjustments to the increased workload, and legs per se aren't really beat up. Read up today on Udo's oil as a recovery aid, and picked up a small bottle at health food store today to start trying out as an experiment.
Tuesday, January 31, 2012
Training Week #4 YM100s@50
Year of the Multiple 100s Training Week #4, ending 1/29
Overview: Very tired and getting pushback from legs and body first half of week. But good second half of week.
Runs: 5
Longest: 4:27 (11.9 miles of hilly/technical at Bear Mtn/Harriman, with Garth); longest outing of year, and a beautiful day. Felt good to be back on technical trails.
Total: 8:40 time on feet
Speed: No. Planned for Tuesday night, but dead legs that AM on short run so decided to forego.
Other key workouts: Sunday 1:20 run for about 8.9 miles on carriage trails in Central Park as somewhat of a second half of a B2B. Averaging 8:48 pace for the GPS portion. Felt strong, though a few twinges in right hamstring led me to back off a little toward end.
Yoga: one class
Strength: Only upper body/core (one), but didn't do legs due to early week soreness and then Sunday opted for run over planned strength session. Need to resume that this week.
Weight: 158-158.5 (need to get back to 150s)
Moving forward: Feels good to be stepping up the trail time, and also to get back the sensation of faster running the next day. Happy to get the acceptance to do MMT training run #2 in February and be able to combine with family trip. Need to up the ante next few weeks to be able to handle 30 miles in 3 weeks!
Overview: Very tired and getting pushback from legs and body first half of week. But good second half of week.
Runs: 5
Longest: 4:27 (11.9 miles of hilly/technical at Bear Mtn/Harriman, with Garth); longest outing of year, and a beautiful day. Felt good to be back on technical trails.
Total: 8:40 time on feet
Speed: No. Planned for Tuesday night, but dead legs that AM on short run so decided to forego.
Other key workouts: Sunday 1:20 run for about 8.9 miles on carriage trails in Central Park as somewhat of a second half of a B2B. Averaging 8:48 pace for the GPS portion. Felt strong, though a few twinges in right hamstring led me to back off a little toward end.
Yoga: one class
Strength: Only upper body/core (one), but didn't do legs due to early week soreness and then Sunday opted for run over planned strength session. Need to resume that this week.
Weight: 158-158.5 (need to get back to 150s)
Moving forward: Feels good to be stepping up the trail time, and also to get back the sensation of faster running the next day. Happy to get the acceptance to do MMT training run #2 in February and be able to combine with family trip. Need to up the ante next few weeks to be able to handle 30 miles in 3 weeks!
Monday, January 23, 2012
YM100@50 Training Week #3
Overview: A good week. Stepped up the mileage, and did the first snow run and snowshoe run, respectively, of the winter. Cool! Hamstring a-ok.
Runs: 6 including one snowshoe (5 carriage trail, one real trail)
Hours Running: 9:45 approx.
Longest Run: 2:51 run on fresh powder with Paul and Garth at Harriman. Lots of work to cover 7 miles. Beautiful, but slow going, and some route-finding on unmarked trails plus tricky stream-fording with icy rocks.
Speed: None yet, though did some pickups Friday which felt good.
Swim/Bike: One 45 minute swim.
Yoga: One Vinyasa class. Nursing it slightly but yoga feeling coming back.
Strength: One upper/core, one traditional all-around legs (about an hour of adductors/abductors, high bench step ups forward and side with lunges, glutes, calves, etc.). Planned to do Iron Strength Sunday but with snow not likely to last opted for snowshoe opportunity that AM instead.
Days Off: None (second week in a row, and not a good idea to continue this streak! Already Monday I'm beat, after just easy swim and yoga)
Runs: 6 including one snowshoe (5 carriage trail, one real trail)
Hours Running: 9:45 approx.
Longest Run: 2:51 run on fresh powder with Paul and Garth at Harriman. Lots of work to cover 7 miles. Beautiful, but slow going, and some route-finding on unmarked trails plus tricky stream-fording with icy rocks.
Speed: None yet, though did some pickups Friday which felt good.
Swim/Bike: One 45 minute swim.
Yoga: One Vinyasa class. Nursing it slightly but yoga feeling coming back.
Strength: One upper/core, one traditional all-around legs (about an hour of adductors/abductors, high bench step ups forward and side with lunges, glutes, calves, etc.). Planned to do Iron Strength Sunday but with snow not likely to last opted for snowshoe opportunity that AM instead.
Days Off: None (second week in a row, and not a good idea to continue this streak! Already Monday I'm beat, after just easy swim and yoga)
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