Well, Gina and I aren't sure what races we plan to enter in 2014. I think we are going to enter the lottery of a few races and see where the cards fall.
2/1/14 - Uwharrie Mtn Run 40 miler - This would be my 3rd trip.
4/26/14 - Promise Land 50k - Maybe this is the year to come back and push for under 5:30
May 2014 - A 2nd attempt at the Smokey Mtn Traverse. 2 days and 72+ miles
June or July - Plan to do a Western 50 miler at altitude
Recovery time
Possibly train for a sub 12 hour Hellgate
As of now I plan to train for a January or February Ultra.
Race Less (Ultras)
Recover better
Do speed work
Monday, October 28, 2013
Training Week 10/28/13
Well it's been awhile (I don't like to update this blog when I'm not running with a purpose. Let's play catch-up.
Week of 9/30/13
I started working on getting my hip/piriformis back in shape.
Set sights on the Frosty Foot 50k in the middle of January 16 weeks from now. Let's start a plan and trackworkouts.
10/1/13 - Ran the 6 mile loop with a 1.5 mile cooldown
10/2/13 - Ran at the cove Songbird, tuckaway, 4 gorge and added some road at the end to get 9 miles.
10/4/13 - Track workout - 2x(6x400m with 1:30RI) with 2:30 RI. I did a 2.5 mile warm-up and mile cool down for a 8.75 mile workout.
10/6/13 - Ran 9.5 at Montvale Park.
34.75 miles or running
Week of 10/7/13
10/8/13 - 6 mile loop with 1.5 mile cool down
10/9/13 - 7.75 miles running at the cove. Hi Dee Ho, The Drop, Lower Comet and out on the road.
10/11/13 - Track workout - 1x1600 with 400RI, 2x1600 with 800RI, 2x800 with 400RI
10/11/13 - 4 miles cleaning up the Into the Darkness course. In a not so humorous or glamorous fall I came close to breaking some ribs (maybe I did get one).
No coughing or sneezing for me. I'm out of business until Tues.
28.35 miles of running
Week of 10/14/13
Ribs still hurt pretty bad.
10/15/13 - Ran the 6+ mile loop today for 6.5. Can't breathe totally relaxed.
10/16/13 - 9 miles running around grandin court and the greenway. Ribs felt better tonight.
10/18/13 - Ran 9.5 around Grandin Court at a 7:15 pace.
10/18/13 - 4 miles cleaning up the ITD course
10/19/13 - 4 Miles cleaning up the ITD course
10/20/13 - Ran 7.15 road miles and then did a 4 mile Five Finger Loop.
Ran 43.8 miles.
Week of 10/21/13
10/22/13 - Ran the 6 mile loop and 1.5 mile cool down.
10/23/13 - Ran 7 miles around Grandin Court
10/25/13 - 3x{Trackwork 2x1200(2mRI)} 4m RI between sets
10/27/13 - 14.3 miles running the Hollins AT loop.
39.3 mile running
Week of 9/30/13
I started working on getting my hip/piriformis back in shape.
Set sights on the Frosty Foot 50k in the middle of January 16 weeks from now. Let's start a plan and trackworkouts.
10/1/13 - Ran the 6 mile loop with a 1.5 mile cooldown
10/2/13 - Ran at the cove Songbird, tuckaway, 4 gorge and added some road at the end to get 9 miles.
10/4/13 - Track workout - 2x(6x400m with 1:30RI) with 2:30 RI. I did a 2.5 mile warm-up and mile cool down for a 8.75 mile workout.
10/6/13 - Ran 9.5 at Montvale Park.
34.75 miles or running
Week of 10/7/13
10/8/13 - 6 mile loop with 1.5 mile cool down
10/9/13 - 7.75 miles running at the cove. Hi Dee Ho, The Drop, Lower Comet and out on the road.
10/11/13 - Track workout - 1x1600 with 400RI, 2x1600 with 800RI, 2x800 with 400RI
10/11/13 - 4 miles cleaning up the Into the Darkness course. In a not so humorous or glamorous fall I came close to breaking some ribs (maybe I did get one).
No coughing or sneezing for me. I'm out of business until Tues.
28.35 miles of running
Week of 10/14/13
Ribs still hurt pretty bad.
10/15/13 - Ran the 6+ mile loop today for 6.5. Can't breathe totally relaxed.
10/16/13 - 9 miles running around grandin court and the greenway. Ribs felt better tonight.
10/18/13 - Ran 9.5 around Grandin Court at a 7:15 pace.
10/18/13 - 4 miles cleaning up the ITD course
10/19/13 - 4 Miles cleaning up the ITD course
10/20/13 - Ran 7.15 road miles and then did a 4 mile Five Finger Loop.
Ran 43.8 miles.
Week of 10/21/13
10/22/13 - Ran the 6 mile loop and 1.5 mile cool down.
10/23/13 - Ran 7 miles around Grandin Court
10/25/13 - 3x{Trackwork 2x1200(2mRI)} 4m RI between sets
10/27/13 - 14.3 miles running the Hollins AT loop.
39.3 mile running
Sunday, September 8, 2013
Training Week 9/2/13
OK, so I've told myself I'm not running this week.
9/3/13 - Gina and I road biked 11 easy miles.
9/4/13 - Gina and I rode 19 miles to Green Hill Park and back.
9/6/13 - Kenny and I rode the marathon course at the cove to check the trails. We cut out 2 trees.
9/8/13 - Ran 4 miles in five fingers and then later in the day road biked from home down Grandin Extention, up Sugarloaf, Roselawn, Crystal Creek to the BRP, took the parkway to Vinton and headed back through downtown. This was tough but felt pretty good.
Total for the Week;
4 miles running
24 miles mtn biking
63.5 miles on the road bike
9/3/13 - Gina and I road biked 11 easy miles.
9/4/13 - Gina and I rode 19 miles to Green Hill Park and back.
9/6/13 - Kenny and I rode the marathon course at the cove to check the trails. We cut out 2 trees.
9/8/13 - Ran 4 miles in five fingers and then later in the day road biked from home down Grandin Extention, up Sugarloaf, Roselawn, Crystal Creek to the BRP, took the parkway to Vinton and headed back through downtown. This was tough but felt pretty good.
Total for the Week;
4 miles running
24 miles mtn biking
63.5 miles on the road bike
Race week 8/26/13
The legs have been feeling dead. So I'm taking it easy this week.
8/27/13 - Ran the 6 mile loop and 1 mile cool down.
8/31/13 - Iron Mtn 30 miler.
This is a low key race down in Damascus VA. There are 50, 30 and 16 mile race options. A number of mtn junkies were headed down. The course is a rugged trail race that is mostly on the Iron Mountain Trail. The rest is on the Creeper Trail.
Last year I was 3rd in 4:34ish and I have hopes of getting in at a similar time but hoping to come in faster. The weather for the race was mild temps, high humidity, and rain later in the day. I was hoping to finish before the rain hit.
This race goes 4.75 miles on the Creeper Trail before hitting the first single track trail. I remember hitting this section really fast (for me) in 2012, running 7:30 pace. This year I averaged 7:45 but spent most of this time in 2nd place wondering why no one else was running faster than me. It was weird. I hit the trail in 3rd and ran the mild ups and flats and then hiked the steeps. I ran more of this than last year.
The course is pretty rocky but mostly runnable. I choose to run with one handheld out to the turnaround and then pick up a second handheld there. I ran with a few packets of Heed and drank it most of the day. I think I drank around 140oz in the race. Had 6 PB and jelly quarters and 2 waffles.
Throughout the race I felt like I was running more than last year but was slightly slower throughout the race (the confirmation of overtraining). The conditions were a little muddier than 2012 but overall I felt like I ran more of the race, didn't deal with cramps, and ran the last very technical downhill better than last year, but this all added up to me being about 15 minutes off of last year's time. I got passed by one runner on the way back and finished 5th in 4:49ish.
I saw the handwriting on the wall, last month, at Catoctin but wanted to chalk it up to a bad day. But the feeling of not having the normal leg power or turnover was an effect of training not a bad day. Sometimes you get it with the first hint, other times you need to be hit in the head to get the message.
All in all, nothing to complain about, and I'm happy with the result, I just know that had I followed a little better planning I wouldn't be in a situation where I need to take some time off and would be reaping the rewards of my training.
On Sunday we had planned on riding our bikes up the Creeper Trail to White Top and Back - 34 miles, but we got out 5.5 miles and the sky fell. It was raining like crazy, so we turned around and headed back for an 11 mile ride. Better than nothing!
Total for the Week;
37 miles running
11 miles cycling
8/27/13 - Ran the 6 mile loop and 1 mile cool down.
8/31/13 - Iron Mtn 30 miler.
This is a low key race down in Damascus VA. There are 50, 30 and 16 mile race options. A number of mtn junkies were headed down. The course is a rugged trail race that is mostly on the Iron Mountain Trail. The rest is on the Creeper Trail.
Last year I was 3rd in 4:34ish and I have hopes of getting in at a similar time but hoping to come in faster. The weather for the race was mild temps, high humidity, and rain later in the day. I was hoping to finish before the rain hit.
This race goes 4.75 miles on the Creeper Trail before hitting the first single track trail. I remember hitting this section really fast (for me) in 2012, running 7:30 pace. This year I averaged 7:45 but spent most of this time in 2nd place wondering why no one else was running faster than me. It was weird. I hit the trail in 3rd and ran the mild ups and flats and then hiked the steeps. I ran more of this than last year.
The course is pretty rocky but mostly runnable. I choose to run with one handheld out to the turnaround and then pick up a second handheld there. I ran with a few packets of Heed and drank it most of the day. I think I drank around 140oz in the race. Had 6 PB and jelly quarters and 2 waffles.
Throughout the race I felt like I was running more than last year but was slightly slower throughout the race (the confirmation of overtraining). The conditions were a little muddier than 2012 but overall I felt like I ran more of the race, didn't deal with cramps, and ran the last very technical downhill better than last year, but this all added up to me being about 15 minutes off of last year's time. I got passed by one runner on the way back and finished 5th in 4:49ish.
I saw the handwriting on the wall, last month, at Catoctin but wanted to chalk it up to a bad day. But the feeling of not having the normal leg power or turnover was an effect of training not a bad day. Sometimes you get it with the first hint, other times you need to be hit in the head to get the message.
All in all, nothing to complain about, and I'm happy with the result, I just know that had I followed a little better planning I wouldn't be in a situation where I need to take some time off and would be reaping the rewards of my training.
On Sunday we had planned on riding our bikes up the Creeper Trail to White Top and Back - 34 miles, but we got out 5.5 miles and the sky fell. It was raining like crazy, so we turned around and headed back for an 11 mile ride. Better than nothing!
Total for the Week;
37 miles running
11 miles cycling
Training Week 8/19/13
This is the week before the Iron Mtn 30 Miler. I'm starting to wise up to what my training has been telling me. I have a nagging issue with my right piriformis that will continue to get worse if I don't take some time off to let it recover. It is hard to handle when you are constantly thinking of new adventures to plan. Anyway this race will be the last running race of 2013 for me. It will also mark my 30th Ultra.
In addition to this, I have been overtraining. My training results are getting worse, my attitude about running is poor, and the piriformis issue is part of it too. The main error I think I've made is not taking much time off my feet following my Ultras. I've been running a race and then due to feeling pretty good following it, getting right back in to the normal schedule.
My new plan will be to take a week off from running after an Ultra. I'm not against getting on the road or mtn bike but taking a week off my feet. I'm sure I'll revise this new plan during my non running phase but these are the key points for now.
8/20/13 - Ran the 6 mile loop and did a 1.5 mile cool down.
8/21/13 - Ran 6.2 at the Cove. Up Hi Dee Ho and then down Buck and then Hotel.
8/23/13 - Ran 10 miles around Grandin Court and the Greenway.
8/24/13 - Rode 30 miles on the road bike. From home onto the BRP to Vinton and back through downtown.
8/25/13 - Ran 7.75 on an abbreviated Lewis Gale Loop.
Ran 31.45 miles and rode 30.
In addition to this, I have been overtraining. My training results are getting worse, my attitude about running is poor, and the piriformis issue is part of it too. The main error I think I've made is not taking much time off my feet following my Ultras. I've been running a race and then due to feeling pretty good following it, getting right back in to the normal schedule.
My new plan will be to take a week off from running after an Ultra. I'm not against getting on the road or mtn bike but taking a week off my feet. I'm sure I'll revise this new plan during my non running phase but these are the key points for now.
8/20/13 - Ran the 6 mile loop and did a 1.5 mile cool down.
8/21/13 - Ran 6.2 at the Cove. Up Hi Dee Ho and then down Buck and then Hotel.
8/23/13 - Ran 10 miles around Grandin Court and the Greenway.
8/24/13 - Rode 30 miles on the road bike. From home onto the BRP to Vinton and back through downtown.
8/25/13 - Ran 7.75 on an abbreviated Lewis Gale Loop.
Ran 31.45 miles and rode 30.
Subscribe to:
Posts (Atom)