As part of my new training smarter plan I have been taking the week following an ultra off from running, picking back up the Friday after the race. During the week I still go to the gym to lift weights and go on some walks to loosen up. This new approach started after reading about the effects of endurance training on the cardiac and other internal systems. Regardless of how you feel from a musculoskeletal standpoint doesn't reflect the huge toll that has been taken by the organ systems of the body. For a thorough reference search for overtraining at www.irunfar.com
3/25/15 - Road biked to Green Hill Park and back for 20 miles
3/27/15 - Ran 5.25
3/28/15 - Ran Peakwood and the CRL loop for 10.25
3/29/15 - Ran 9.3 around the hood and Greenway
Total for the week; 20 miles cycling and 24.8 miles running. Feel pretty good with some achy knees following Saturday's run.
3/31/15 - Ran the 6 mile loop at HR and did a 1.5 mile cool down.
4/01/15 - 10.4 miles on the Bridge Street Loop
4/03/15 - Did the Elevator Shaft Loop and 1 mile cool down for 8.4 miles.
4/04/15 - Ran the Hollins loop for 19.9 miles.
Went back out on operation find my lost phone and biked 9.4 miles
4/05/15 - Operation find my phone II - mtn biked 16 miles
Total for the week; 46.2 miles running and 25.4 miles mtn biking.
This is the first week of the taper for Promise Land 50k
4/07/15 - Ran the 6 mile loop at HR and did a 1.5 mile cool down.
Did 3.5 miles on the stepmill
4/10/15 - 7.1 mile running on greenway and hood
Ran 5.4 marking the MMM 10k course
4/11/15 - 7 miles cleaning up the MMM 10k course.
4/12/15 - 8 miles of the Elevator Shaft Loop
Total for the week; 38.5 miles running
This is the second week of the taper for PL
4/14/15 - 6 mile loop at HR with 1.5 mile cool down.
4/15/15 - 9 miles running around the hood and greenway.
4/17/15 - 7 mile running around the hood.
4/19/15 - 8.7 miles in the hood and greenway.
Race Week
4/21/15 - 6 mile loop and 1.5 mile cool down.
4/22/15 - 4 miles around fishburn park.
4/24/15 - 2.25 miles around the hood to shake out the kinks.
4/25/15 - 34.25 miles of the Promise Land 50k
This was my 7th time at PL. It took me 5 years to go under 6 hours in 2010 with a 5:41, then I came back and ran a 5:37 last year, so I thought a 5:30-5:35 was doable. I had a split chart for the different water stop but didn't really look at it until I came into Cornelius Creek the 2nd time and saw I was 14 minutes off.
I felt good throughout the race, kept a good, steady pace without dipping into the red which made me think the time would prove I was ahead of the game. But once home, I got a chance to review the Garmin stats and saw that my pace just steadily fell off last year's time. No big losses, just a bit slower throughout. I did gain time on the Apple Orchard climb and the final descent. So there is one plus. In addition, I'd have to say that I felt better this year than any other. I almost made it the entire way without any cramps, but on the last down hill I had hints of calf, hamstring, and a full on Sartorius cramp around the squirrel towards the finish.
My pre race routine is to have oatmeal and starting this year, bullet proof coffee. I've noticed with the coffee that I am able to go longer without needing food or drink in the races. I carried a bottle with Heed, topped it off with water at AS 2, took in 2 waffles and got a new bottle of Heed at AS 3, Heed and a couple PB and J squares at AS 4, the same at AS 6, topped off with water at AS 7 and took that in to the finish. I probably had 1/2 of that bottle at the finish.
Here on Monday I am moderately symmetrically sore. Not bad at all and much better than following Terrapin.
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