Grigs out/back - 2:00 p.m.
mild North wind, 70's, clear
mind/body - not peppy
easy effort
Gave the legs another little spin. Nice easy 6 myles plus a couple hill repeats up Grigs hill. My previous best was 1.02:21, today my splits were 1.05:96 and 1.02:34. I feel very confident right now that I can post a good time at CP 50 this weekend. Although I do have to admit my mind gets a little wacky the week leading up to the race. I monitor everything I do to include: wearing a mask on a plane, type and amount of food, overdoses of vitamin supplements, etc etc.... And the thought always creeps into my mind, "OK should I be running more? If I don't run I'll lose everything I've done!" I drive myself crazy! I need to learn how to relax and what ever happens - happens, right? Let the training speak for itself and don't do anything new! Should be fun this weekend.
Wednesday, April 30, 2008
Monday, April 28, 2008
8 myles - 56:27
South Mtn. Phx, AZ - 9:30 a.m.
clear, windy, 80ish
mind/body - good
easy effort
I have to say "easy effort" because I was in AZ, meaning the elevation makes it easy to breathe even at a quicker pace. I ran on the streets of Phx towards the mtns, hoping to get to the mtns. before too much time went by. I found a system of trails after about 15 minutes, ran on the trails for 30 minutes, then back to the hotel. I felt very good the entire way, continuing the theme from last week. I hope it lasts through Saturday. This was my first exposure to heat this year and to be honest I didn't like it. I had better do some serious heat training prior to desert RATS otherwise I will not have a good time at all. I hear Moab in June is around 100 degrees...
clear, windy, 80ish
mind/body - good
easy effort
I have to say "easy effort" because I was in AZ, meaning the elevation makes it easy to breathe even at a quicker pace. I ran on the streets of Phx towards the mtns, hoping to get to the mtns. before too much time went by. I found a system of trails after about 15 minutes, ran on the trails for 30 minutes, then back to the hotel. I felt very good the entire way, continuing the theme from last week. I hope it lasts through Saturday. This was my first exposure to heat this year and to be honest I didn't like it. I had better do some serious heat training prior to desert RATS otherwise I will not have a good time at all. I hear Moab in June is around 100 degrees...
Sunday, April 27, 2008
Apr 21 - 27 2008
- Mon - 12 myles
- Tues - 10 myles
- Wed - 9 myles
- Thurs - off
- Fri - 11 myles
- Sat - 14 myles
- Sun - off
- Total 56 myles
Pic of the week - my favorite food
Everybody knows my favorite all time food is Puffed Rice, right? Well guess what? It has been recalled for the past 3 weeks! My diet is started to take a toll and my body should be revolting soon as I can't find Puffed Rice anywhere. My sister Patty works for Malt-O-Meal, you would think she could help a brutha out. Come one Patty! Help me! I'm melting....
Anyways I have been eating as good as I should have because my staple is gone but having said that my running has been going great! I finished the week with two of my best runs in a long time. I almost broke the 2 hour barrier at Mt. Falcon for a full loop and set 2 urban PRs on my courses. I can only hope this will continue through the race next Saturday.
This coming week I will be going to AZ for a meeting on Monday and Tuesday so that should cut into my running but that's OK. The week of the race I only run two or three times during the week usually pretty short. When I get to AZ on Monday morning I'll run short to give the legs a spin, come home on Wednesday and do some hill repeats, and then on Friday maybe 4 myles. That's all for now.
Anyways I have been eating as good as I should have because my staple is gone but having said that my running has been going great! I finished the week with two of my best runs in a long time. I almost broke the 2 hour barrier at Mt. Falcon for a full loop and set 2 urban PRs on my courses. I can only hope this will continue through the race next Saturday.
This coming week I will be going to AZ for a meeting on Monday and Tuesday so that should cut into my running but that's OK. The week of the race I only run two or three times during the week usually pretty short. When I get to AZ on Monday morning I'll run short to give the legs a spin, come home on Wednesday and do some hill repeats, and then on Friday maybe 4 myles. That's all for now.
Saturday, April 26, 2008
14 myles - 2.00:27
Mt. Falcon full loop - noon
low clouds, snowing, damp trail
mind/body - really good
medium effort
27 seconds!! That's all ! 27 seconds separate me from immortality!
Mystical day at Mt. Falcon. The low lying, fast moving clouds were dancing across the hill tops, sprinkling snowflakes down ever so gently. In the valley it was gusting horizontal snow that kept most people away from Falcon today. Normally on a Saturday that place is packed but I pretty much had the mountain to myself. I knew once I got into the trees it would be peaceful... and that it was!
I started the run not knowing if I even wanted to run but knew that I had to get it in. With that mindset I eased into the run but by my first split I knew I was gonna have a good day. I felt very, very strong the entire loop. My breathing was relaxed and my legs were strong. Here are my splits for those who know Falcon:
If any of you out there know of someone who can or has broken two hours on a full loop of Falcon I'd love to hear about it. btw - a full loop is every inch of every trail.
low clouds, snowing, damp trail
mind/body - really good
medium effort
27 seconds!! That's all ! 27 seconds separate me from immortality!
Mystical day at Mt. Falcon. The low lying, fast moving clouds were dancing across the hill tops, sprinkling snowflakes down ever so gently. In the valley it was gusting horizontal snow that kept most people away from Falcon today. Normally on a Saturday that place is packed but I pretty much had the mountain to myself. I knew once I got into the trees it would be peaceful... and that it was!
I started the run not knowing if I even wanted to run but knew that I had to get it in. With that mindset I eased into the run but by my first split I knew I was gonna have a good day. I felt very, very strong the entire loop. My breathing was relaxed and my legs were strong. Here are my splits for those who know Falcon:
- Turkey Trot 17:33
- Shelter 29:40
- Start Parmalee 50:25
- End Parmalee 1.08:58
- End Ute/Elbow 1.33:39
- Finished 2.00:27
If any of you out there know of someone who can or has broken two hours on a full loop of Falcon I'd love to hear about it. btw - a full loop is every inch of every trail.
Friday, April 25, 2008
11 myles - 1.12:03
HR loop East/West trail - 7:00 a.m.
clear, cold wind, mid 30's
mind/body - Good/Strong
easy effort
I would have to say today's run was the best run I've had in a long time. That's saying a lot because lately I've had some pretty solid runs. But today I had the tingling feeling in my head. I usually only get the tingling head feeling at the start of a race or when I still feel good at the end of the race (i.e. finishing Hard Rock both times). I think that feeling comes from an extra shot of endorphins, creating that warm-fuzzy-I can conquer the world type of mentality. Not sure what triggered it today but I hope it returns next Saturday at Collegiate Peaks 50 mile.
Not the fastest time on this course today but I think the wind had a little to do with that. Tomorrow I hope to get out to Mt. Falcon again for a full loop after the morning soccer game. That should put me at 56 for the week.
clear, cold wind, mid 30's
mind/body - Good/Strong
easy effort
I would have to say today's run was the best run I've had in a long time. That's saying a lot because lately I've had some pretty solid runs. But today I had the tingling feeling in my head. I usually only get the tingling head feeling at the start of a race or when I still feel good at the end of the race (i.e. finishing Hard Rock both times). I think that feeling comes from an extra shot of endorphins, creating that warm-fuzzy-I can conquer the world type of mentality. Not sure what triggered it today but I hope it returns next Saturday at Collegiate Peaks 50 mile.
Not the fastest time on this course today but I think the wind had a little to do with that. Tomorrow I hope to get out to Mt. Falcon again for a full loop after the morning soccer game. That should put me at 56 for the week.
Wednesday, April 23, 2008
9 myles - 1.12:22
Mt. Falcon - noon
clear, mid 70's, little wind
mind/body - eager
easy effort
Well I ended up slipping away for an hour today. I had some business on the West side of town so I took advantage of getting over to Mt. Falcon. Nice relaxed effort, nothing too crazy. For those of you who know Mt. Falcon here are my splits:
clear, mid 70's, little wind
mind/body - eager
easy effort
Well I ended up slipping away for an hour today. I had some business on the West side of town so I took advantage of getting over to Mt. Falcon. Nice relaxed effort, nothing too crazy. For those of you who know Mt. Falcon here are my splits:
- Turkey Trot - 17:50
- Shelter - 30:05
- Parmalee - 40:15
- Top - 40:54
Tuesday, April 22, 2008
10 myles - 1.09:33
Daniels Park - 8:00 a.m.
clear, 60's, NO WIND
mind/body - much better
easy effort
Well I was gonna take today off but I had a sense that I was feeling better than yesterday. My sense was right, I felt very inspired to get out today. My first/last were: 6:43/6:41 without pushing the pace at all. I'm not sure if I'll get out tomorrow or not, I've got a ton of work to do in preparation for a meeting next week in Arizona. If I do go running I probably should get over to Mt. Falcon so that I can keep my promise of getting over there twice this week. We'll have to see how the day plays out.
clear, 60's, NO WIND
mind/body - much better
easy effort
Well I was gonna take today off but I had a sense that I was feeling better than yesterday. My sense was right, I felt very inspired to get out today. My first/last were: 6:43/6:41 without pushing the pace at all. I'm not sure if I'll get out tomorrow or not, I've got a ton of work to do in preparation for a meeting next week in Arizona. If I do go running I probably should get over to Mt. Falcon so that I can keep my promise of getting over there twice this week. We'll have to see how the day plays out.
Monday, April 21, 2008
12 myles - 1.29:58
Daniels Park - 3:00 p.m.
very windy, mid 50's, dry road
mind/body - not cooperating
medium effort
Man! I didn't want to run today! The more I thought about it, the less I wanted to run. I waited for the wind to die down but it never did. NW wind up to 30 mph made for some tough running, coupled with the fact that I just wasn't into it today. I guess we all have those days, I'm just glad it's on a training day and not a race day. Try again tomorrow.
very windy, mid 50's, dry road
mind/body - not cooperating
medium effort
Man! I didn't want to run today! The more I thought about it, the less I wanted to run. I waited for the wind to die down but it never did. NW wind up to 30 mph made for some tough running, coupled with the fact that I just wasn't into it today. I guess we all have those days, I'm just glad it's on a training day and not a race day. Try again tomorrow.
Sunday, April 20, 2008
Apr 14 - 20 2008
- Mon - 14 myles
- Tues - 11 myles
- Wed - off
- Thurs - 16 myles
- Fri - 11 myles
- Sat - 23 myles
- Sun - off
- Total - 75 myles
Pic of the week - Aric finishing his first ultra
This picture was taken two years ago this weekend when Aric was finishing his first ultra. It was the Greenland 50k here in Colorado, which was held yesterday. Prior to this event Aric had not even run a marathon, had only trained for 3 months and finished in fine fashion. I remember prior to the event Aric was a nervous wreck wondering if he could finish. Now two years later Aric is training for his first 100 mile race - The mighty Wasatch 100. Keep training Aric, only 4 months of good training left.
I had another solid week, posting two "urban" course records against myself. Ya, I hold all the records on "my" courses... probably because I'm the only keeping track of my own times. Needless to say, I feel fast right now and I hope it lasts throughout the year. Sure there will be bumps in the road but I'll figure them out as they come.
Last week I compiled my monthly and yearly mileage for the last 4 years to see if I could spot any trends. I spotted two trends: Injuries and time off. I noted my injuries from my logs and found that when I ran more 270 myles or more for more than one month in a row, the 3rd month brought on injury. My average monthly mileage was around 230, while my weekly mileage was around 60. It's hard to believe my weekly mileage is hovering around 70 so far this year and it's the best I've felt in a long time. Since I've been running ultras I have taken off two winters and trained right through two winters. The two winters I took off I had my best running the following years, to include this year.
I honestly believe it takes years to build a good base for an ultra runner. Although I've been running all my life, training for an ultra takes it's toll with injury. If you ramp up too fast, small twingy muscle injuries appear that compound into larger injuries such as stress fractures. Over the last 4 years I feel I have become a very efficient runner by minimizing my movement. If you've ever seen me run you'll notice I don't lift my knees very high, I limit my upper body movement, and my foot strike is center mid foot. Some people might say I run tired but I just say I'm efficient and reduce my chance of injury.
Now in my 5th year of running ultras, I feel my body has fully adapted to the mileage. I feel I can routinely carry an 80 to 90 mile week for a 5 week cycle. If I can stay away from injury and take care of myself then I think the higher mileage will be the difference to being a top contender consistently. Only time will tell.
Next week I hope to be in the mid 50's range with a couple of runs over at Mt. Falcon. Collegiate Peaks doesn't have a lot of hills but the goal race is Hard Rock, not CP 50.
Quote of the week: Once we accept our limits, we must go beyond them -Albert Einstein
I had another solid week, posting two "urban" course records against myself. Ya, I hold all the records on "my" courses... probably because I'm the only keeping track of my own times. Needless to say, I feel fast right now and I hope it lasts throughout the year. Sure there will be bumps in the road but I'll figure them out as they come.
Last week I compiled my monthly and yearly mileage for the last 4 years to see if I could spot any trends. I spotted two trends: Injuries and time off. I noted my injuries from my logs and found that when I ran more 270 myles or more for more than one month in a row, the 3rd month brought on injury. My average monthly mileage was around 230, while my weekly mileage was around 60. It's hard to believe my weekly mileage is hovering around 70 so far this year and it's the best I've felt in a long time. Since I've been running ultras I have taken off two winters and trained right through two winters. The two winters I took off I had my best running the following years, to include this year.
I honestly believe it takes years to build a good base for an ultra runner. Although I've been running all my life, training for an ultra takes it's toll with injury. If you ramp up too fast, small twingy muscle injuries appear that compound into larger injuries such as stress fractures. Over the last 4 years I feel I have become a very efficient runner by minimizing my movement. If you've ever seen me run you'll notice I don't lift my knees very high, I limit my upper body movement, and my foot strike is center mid foot. Some people might say I run tired but I just say I'm efficient and reduce my chance of injury.
Now in my 5th year of running ultras, I feel my body has fully adapted to the mileage. I feel I can routinely carry an 80 to 90 mile week for a 5 week cycle. If I can stay away from injury and take care of myself then I think the higher mileage will be the difference to being a top contender consistently. Only time will tell.
Next week I hope to be in the mid 50's range with a couple of runs over at Mt. Falcon. Collegiate Peaks doesn't have a lot of hills but the goal race is Hard Rock, not CP 50.
Quote of the week: Once we accept our limits, we must go beyond them -Albert Einstein
Saturday, April 19, 2008
23 myles - 2.55:22
Waterton Canyon CT - 11:00 a.m.
mid 70's, clear, gusty at times
mind/body - good
medium effort
Lot's of people out running today, especially at Waterton canyon. Waterton canyon is the start of the Colorado trail that spans 483 myles all the way to Durango. It starts on a dirt road that parallels the Platte river for 6 myles. After 6 myles the fun begins because that is where the single track of the Colorado Trail begins. Switch backs and climbing start immediately. A couple good things with the climbing is that you lose the crowd and the shear beauty begins. I didn't wear any music today because I just wanted peace and quiet... I knew I'd be the only one up there. In fact, the trail was snow covered for a good mile towards the turn around, with very few tracks from people.
I sat at the top and just soaked it in. I had just come from coaching my son's soccer game which is always an adventure. I put everything I know about soccer into this team and it doesn't seem to matter, the boys don't do what they are told. I realize they are only 9 years old but I, at least, want them to be competitive. I feel sorry for Jaxon the most because he only wants to impress me and all I do is yell at him because he doesn't do more. He's fundamentally better than all the boys his age but I think by me being his coach has somewhat stunted his development. This will be the last season I coach the boys and really start to concentrate on Jaxon as opposed to 13 other boys. It's only fair to him that I give him the tools he needs if he wants to continue to play soccer. btw Jaxon played one of his best games today!
....Sorry had to vent a bit but now you know why I sat at the turn around in the serene wilderness. My run back down was uneventful, punched through the snow a few times, stubbed my toe, you know the usual stuff on a trail run. I felt good the entire way, my first/last were: 7:11/7:14, so pretty even all the way around. I thought my time was the fastest on this course but checking my logs from previous years, I have been down to 2.45 a couple of times. Snow certainly slowed me down.
Last but not least, Jaxon is signing up for his first 5K on May 4th. Tomorrow I will take him running about 3 or 4 myles after our soccer game. (his idea, not mine) And that will close out the week with 79 myles.
mid 70's, clear, gusty at times
mind/body - good
medium effort
Lot's of people out running today, especially at Waterton canyon. Waterton canyon is the start of the Colorado trail that spans 483 myles all the way to Durango. It starts on a dirt road that parallels the Platte river for 6 myles. After 6 myles the fun begins because that is where the single track of the Colorado Trail begins. Switch backs and climbing start immediately. A couple good things with the climbing is that you lose the crowd and the shear beauty begins. I didn't wear any music today because I just wanted peace and quiet... I knew I'd be the only one up there. In fact, the trail was snow covered for a good mile towards the turn around, with very few tracks from people.
I sat at the top and just soaked it in. I had just come from coaching my son's soccer game which is always an adventure. I put everything I know about soccer into this team and it doesn't seem to matter, the boys don't do what they are told. I realize they are only 9 years old but I, at least, want them to be competitive. I feel sorry for Jaxon the most because he only wants to impress me and all I do is yell at him because he doesn't do more. He's fundamentally better than all the boys his age but I think by me being his coach has somewhat stunted his development. This will be the last season I coach the boys and really start to concentrate on Jaxon as opposed to 13 other boys. It's only fair to him that I give him the tools he needs if he wants to continue to play soccer. btw Jaxon played one of his best games today!
....Sorry had to vent a bit but now you know why I sat at the turn around in the serene wilderness. My run back down was uneventful, punched through the snow a few times, stubbed my toe, you know the usual stuff on a trail run. I felt good the entire way, my first/last were: 7:11/7:14, so pretty even all the way around. I thought my time was the fastest on this course but checking my logs from previous years, I have been down to 2.45 a couple of times. Snow certainly slowed me down.
Last but not least, Jaxon is signing up for his first 5K on May 4th. Tomorrow I will take him running about 3 or 4 myles after our soccer game. (his idea, not mine) And that will close out the week with 79 myles.
Friday, April 18, 2008
11 myles - 1.11:37
East/West HR loop - 3:00 p.m.
clear, little mud on trail, low 70's
mind/body - good/good
medium effort
Another stellar day of running! I was 2 1/2 minutes faster on this course than I have ever been, continuing with the same theme from yesterday. I averaged about 6:50/mile and felt really comfortable doing it. Not much more to add other than the fact that I just found out (via my blog) my mom was 10 years old-ish when she had me....
clear, little mud on trail, low 70's
mind/body - good/good
medium effort
Another stellar day of running! I was 2 1/2 minutes faster on this course than I have ever been, continuing with the same theme from yesterday. I averaged about 6:50/mile and felt really comfortable doing it. Not much more to add other than the fact that I just found out (via my blog) my mom was 10 years old-ish when she had me....
Thursday, April 17, 2008
16 myles - 1.51:20
Daniels Park - 3:00 p.m.
low 40's, partly cloudy, mucky mud
mind/body - Very strong
medium effort
When I started this run I was set to do 12 myles no matter how I felt. As I got going I kept checking my mile splits because I felt fast. The longer I went, the stronger I felt. So ended up doing 16 and getting a PR for this course by 2 1/2 minutes! 6:57 average with first/last splits 6:44/6:36. Not too shabby for a 38 y.o. amateur - eh? That's right mom - 38! Speaking of age, I sent in my application for Collegiate Peaks and had to count from 1969 to 2008 to figure I was actually 38 - I couldn't remember if I was going to be 38 or 39 this year. Senile dementia settin' in already. I should hit 85 myles this week, if I can remember to run...
low 40's, partly cloudy, mucky mud
mind/body - Very strong
medium effort
When I started this run I was set to do 12 myles no matter how I felt. As I got going I kept checking my mile splits because I felt fast. The longer I went, the stronger I felt. So ended up doing 16 and getting a PR for this course by 2 1/2 minutes! 6:57 average with first/last splits 6:44/6:36. Not too shabby for a 38 y.o. amateur - eh? That's right mom - 38! Speaking of age, I sent in my application for Collegiate Peaks and had to count from 1969 to 2008 to figure I was actually 38 - I couldn't remember if I was going to be 38 or 39 this year. Senile dementia settin' in already. I should hit 85 myles this week, if I can remember to run...
Tuesday, April 15, 2008
11 myles - 1.18:19
Lone Tree loop - 11:00 a.m.
70's, really windy, dry
mind/body - a little down today
easy effort
This run was all about being attacked by killer-flying grasshoppers! For some reason all the flying grasshoppers wanted to jump up on my face. I'll have you know that my Smith V-Ti's saved me from losing an eye.
Not such a good run today - My streak of feeling good came to an end. I struggled through 4 laps at Lone Tree, battling the swirling wind the whole time. Each loop got progressively slower (18:28, 18:33, 18:39, 18:50) with the same perceived effort. Rather than do 5 loops as I had set out to do, I settled for 4. Time to take a day off.
On another note, Myles went to his regular check up today. He weighs 16.2 pounds (75th percentile), his length was 90th percentile, and his head was average (50th percentile). He was smiling, talking, and just being the happy little baby he is. That is until he got poked 3 times! Screamin', screamin', screamin'.... made Nicole cry too.
70's, really windy, dry
mind/body - a little down today
easy effort
This run was all about being attacked by killer-flying grasshoppers! For some reason all the flying grasshoppers wanted to jump up on my face. I'll have you know that my Smith V-Ti's saved me from losing an eye.
Not such a good run today - My streak of feeling good came to an end. I struggled through 4 laps at Lone Tree, battling the swirling wind the whole time. Each loop got progressively slower (18:28, 18:33, 18:39, 18:50) with the same perceived effort. Rather than do 5 loops as I had set out to do, I settled for 4. Time to take a day off.
On another note, Myles went to his regular check up today. He weighs 16.2 pounds (75th percentile), his length was 90th percentile, and his head was average (50th percentile). He was smiling, talking, and just being the happy little baby he is. That is until he got poked 3 times! Screamin', screamin', screamin'.... made Nicole cry too.
Monday, April 14, 2008
14 myles - 1.38:11
Daniels Park - noon
70's!, clear, no wind
mind/body - strong!
medium effort
How can I pass up a beautiful day like today! Springtime in Colorado can be a bit tumultuous so we have to take advantage of days like today. I previously said that training for a hundred anything less than 16 myles is a wimpy effort - I guess that qualifies today's run.
I felt really good and cruising pretty easy. First/last splits were: 6:37/6:29 with an avg. pace of 7:00. I could have easily gone 16 but I know I'm in the realm of injury so as long as I get out each day then I'm good. I wore my Pearl Izumi Peak XC today and I have to admit, the more I wear them the more I like them. They are a minimalist shoe but I think they strengthen my foot and calf, hopefully to prevent any further injury.
70's!, clear, no wind
mind/body - strong!
medium effort
How can I pass up a beautiful day like today! Springtime in Colorado can be a bit tumultuous so we have to take advantage of days like today. I previously said that training for a hundred anything less than 16 myles is a wimpy effort - I guess that qualifies today's run.
I felt really good and cruising pretty easy. First/last splits were: 6:37/6:29 with an avg. pace of 7:00. I could have easily gone 16 but I know I'm in the realm of injury so as long as I get out each day then I'm good. I wore my Pearl Izumi Peak XC today and I have to admit, the more I wear them the more I like them. They are a minimalist shoe but I think they strengthen my foot and calf, hopefully to prevent any further injury.
Sunday, April 13, 2008
Apr 7 - 13 2008
- Mon -
7 myles - Tues - 9 myles
- Wed - off
- Thurs - 11 myles
- Fri - 16 myles
- Sat - 8 myles
- Sun - 13 myles
- Total - 64 myles
Pic of the week - Both Jedi masters
Striking similarities between these two eh?? Besides being able to throw Jedi mind tricks, you have no chance at winning a fight with either of them! I had to put this picture up because it reminds me that my wife DOES have a sense of humor. Life happens and will pass each of us by so we might as well enjoy it!
I had a solid week of running! I almost put up normal myles rather than being a recovery week. This is a good sign but can also be dangerous as injuries seem to happen right about the time when you feel the best. I will be mindful these next few weeks leading up to Collegiate Peaks (CP50) to not overdo it and stay within that 70-80 range.
Speaking of CP 50, I originally was going to the 25 mile but that's when I had plans to do the Deadwood trail marathon in June. Now that Deadwood is out I can do the 50 mile as a tune up race for Desert RATS. Last time I did CP 50 it was 2005, my first full year of ultra running. I had done Spring Desert Ultra two weeks before so needless to say I wasn't fully recovered and still managed to get 7.55 (5th overall). I think this time around I will be in the 7.20-30 range. I hate making predictions because people read this stuff and hold you to it. I just think that's what I'm capable of.... IF all goes as planned. I'm not sure what place that will put me in and quite frankly that doesn't matter to me, what matters is that I get a better time than before and feel good doing it.
Next week I should hit the mid 70's for mileage. Our soccer game got canceled this weekend so now we have two next weekend, one on Saturday and one on Sunday. That will definitely cut into my running on the weekend so I need to make sure I get back to back days of 16+ myles during the week. Instead of any speed work I will concentrate more on hills since Hard Rock training has officially started. ...and if I remember correctly Hard Rock has one or two hills
Quote of the week: Do or Do Not. There is no try. -Yoda
I had a solid week of running! I almost put up normal myles rather than being a recovery week. This is a good sign but can also be dangerous as injuries seem to happen right about the time when you feel the best. I will be mindful these next few weeks leading up to Collegiate Peaks (CP50) to not overdo it and stay within that 70-80 range.
Speaking of CP 50, I originally was going to the 25 mile but that's when I had plans to do the Deadwood trail marathon in June. Now that Deadwood is out I can do the 50 mile as a tune up race for Desert RATS. Last time I did CP 50 it was 2005, my first full year of ultra running. I had done Spring Desert Ultra two weeks before so needless to say I wasn't fully recovered and still managed to get 7.55 (5th overall). I think this time around I will be in the 7.20-30 range. I hate making predictions because people read this stuff and hold you to it. I just think that's what I'm capable of.... IF all goes as planned. I'm not sure what place that will put me in and quite frankly that doesn't matter to me, what matters is that I get a better time than before and feel good doing it.
Next week I should hit the mid 70's for mileage. Our soccer game got canceled this weekend so now we have two next weekend, one on Saturday and one on Sunday. That will definitely cut into my running on the weekend so I need to make sure I get back to back days of 16+ myles during the week. Instead of any speed work I will concentrate more on hills since Hard Rock training has officially started. ...and if I remember correctly Hard Rock has one or two hills
Quote of the week: Do or Do Not. There is no try. -Yoda
13 myles - 1.54:37
Deer Creek - 7:00 a.m.
upper 20's, clear, partly snowy trail
mind/body - good
medium effort
Hooked up with Bfish this morning - bright and early. It's been a while since Brian and I ran together so it was good to catch up and remind us both that we need to beat up on each other once in a while. Hopefully we can get together at least once every other week seeing that we basically have the same race schedule planned. I only had time to do one loop because Nicole had to work this morning but Brian went for two for a total of 26 myles.
With today's run, Brian hits the magical 80 mile mark for the week. Good running Fish! For me, I ran 6 days this week for 64 myles - not too shabby a week out from a race. This was my second real trail run of the year and I've come to the conclusion that I need to stay on the trail as much as possible.
upper 20's, clear, partly snowy trail
mind/body - good
medium effort
Hooked up with Bfish this morning - bright and early. It's been a while since Brian and I ran together so it was good to catch up and remind us both that we need to beat up on each other once in a while. Hopefully we can get together at least once every other week seeing that we basically have the same race schedule planned. I only had time to do one loop because Nicole had to work this morning but Brian went for two for a total of 26 myles.
With today's run, Brian hits the magical 80 mile mark for the week. Good running Fish! For me, I ran 6 days this week for 64 myles - not too shabby a week out from a race. This was my second real trail run of the year and I've come to the conclusion that I need to stay on the trail as much as possible.
Saturday, April 12, 2008
8 myles - 55:16
Daniels Park - noon
40's, South wind, a little mucky
mind/body - strong
easy effort
I felt amazing again today! Today was just to get the legs moving as I will be running with Bfish tomorrow at Deer creek. Anytime I run with Bfish we always beat each other up so I had to take it easy today. Tomorrows run will make it 6 days this week, which is amazing since I ran a race a week ago. My first/last splits were: 6:53/6:38. Usually when I feel this good I have a tendency to over do it and get hurt so I will be mindful these next few days.
40's, South wind, a little mucky
mind/body - strong
easy effort
I felt amazing again today! Today was just to get the legs moving as I will be running with Bfish tomorrow at Deer creek. Anytime I run with Bfish we always beat each other up so I had to take it easy today. Tomorrows run will make it 6 days this week, which is amazing since I ran a race a week ago. My first/last splits were: 6:53/6:38. Usually when I feel this good I have a tendency to over do it and get hurt so I will be mindful these next few days.
Friday, April 11, 2008
16 myles - 1.53:42
Daniels Park out/back - noon
Stiff cold South wind, low 30's, snow flurries
mind/body - eager
medium effort
I felt strong today! My first/last splits were: 6:46/6:47. My breathing was relaxed and no major aches to speak of. Avg. pace was 7:06, fastest on this route yet. With 1500 ft of elevation gain I'd say that isn't too bad.
I know I'm in 50 mile shape but now it's time to get ready to be in 100 mile shape. In order to do that, 16 mile runs should be the standard from here on out. Anything less is a wimpy effort.
On another note, Today I got an official invitation to join a new ultra running team that's forming. The name is Team Pearl Izumi-Smith! More info to follow in the next couple of days
Stiff cold South wind, low 30's, snow flurries
mind/body - eager
medium effort
I felt strong today! My first/last splits were: 6:46/6:47. My breathing was relaxed and no major aches to speak of. Avg. pace was 7:06, fastest on this route yet. With 1500 ft of elevation gain I'd say that isn't too bad.
I know I'm in 50 mile shape but now it's time to get ready to be in 100 mile shape. In order to do that, 16 mile runs should be the standard from here on out. Anything less is a wimpy effort.
On another note, Today I got an official invitation to join a new ultra running team that's forming. The name is Team Pearl Izumi-Smith! More info to follow in the next couple of days
Wednesday, April 9, 2008
11 myles - 1.14.04
HR loop east/west trail - 3:00 p.m.
wet, 40's, windy
mind/body - good
easy effort
I really didn't feel like running today and could have easily taken a day off but the next couple of days are supposed to be nasty weather. Once I got started I actually felt pretty good for the third day in a row after AR 50. My legs are responsive and my body feels strong. I felt like I could have gone faster during this run but just decided to take it easy. I will most likely take tomorrow off and then follow up with a 15 and 20 mile run on the weekend.
wet, 40's, windy
mind/body - good
easy effort
I really didn't feel like running today and could have easily taken a day off but the next couple of days are supposed to be nasty weather. Once I got started I actually felt pretty good for the third day in a row after AR 50. My legs are responsive and my body feels strong. I felt like I could have gone faster during this run but just decided to take it easy. I will most likely take tomorrow off and then follow up with a 15 and 20 mile run on the weekend.
Tuesday, April 8, 2008
9 myles - 1.12:52
Mt. Falcon - noon
clear, mid 50's, some snow on trail
mind/body - good
medium effort
Hard Rock training officially started today! Enough of the flat, pavement pounding stuff! Give me some of that climbing, technical, single track!
It's been quite a while since I've been to Mt. Falcon because it really wasn't conducive to the type of races I've been doing... or maybe I've just been chicken? Mt. Falcon has about 13 myles of trails with about 2500 ft elevation per loop. Today I just went straight up to the parking lot and straight back down to give me about 1700 ft of elevation. It was nice to get back onto the trails but I have to admit I was a little rusty. Once my mountain running gets going I'll be going to Mt. Falcon at least once a week and eventually doing a double or two before Hard Rock. That's if Hard Rock isn't canceled. Silverton has been getting pounded with snow and there doesn't look to be an end in sight as another major storm is headed their way. Memorial Day is the deadline of when the race officials will decide to cancel the race or not. Pray for warm weather.
clear, mid 50's, some snow on trail
mind/body - good
medium effort
Hard Rock training officially started today! Enough of the flat, pavement pounding stuff! Give me some of that climbing, technical, single track!
It's been quite a while since I've been to Mt. Falcon because it really wasn't conducive to the type of races I've been doing... or maybe I've just been chicken? Mt. Falcon has about 13 myles of trails with about 2500 ft elevation per loop. Today I just went straight up to the parking lot and straight back down to give me about 1700 ft of elevation. It was nice to get back onto the trails but I have to admit I was a little rusty. Once my mountain running gets going I'll be going to Mt. Falcon at least once a week and eventually doing a double or two before Hard Rock. That's if Hard Rock isn't canceled. Silverton has been getting pounded with snow and there doesn't look to be an end in sight as another major storm is headed their way. Memorial Day is the deadline of when the race officials will decide to cancel the race or not. Pray for warm weather.
Monday, April 7, 2008
7 myles - 52:10
Waterton/Platte loop - noon
cloudy, wet, 40's, mucky trail
mind/body - surprisingly good!
easy effort
I was nervous to run today because I didn't want to over do it. Once I got going I felt really, really good! After having only one day off from a 50 mile race this is a good sign. If I'm going to have any sort of success at Desert RATS then I have to start putting in back to back to back long days. Probably on the order of 75 myles in a 3 day stretch. At least, that's what I hope to be able to do the end of May/beginning of June.
My legs were a little sore today but nothing too bad. Hopefully this week I can get in at least 70 myles. Next race is Collegiate Peaks 50 mile on May 3rd. Looking forward to it!
cloudy, wet, 40's, mucky trail
mind/body - surprisingly good!
easy effort
I was nervous to run today because I didn't want to over do it. Once I got going I felt really, really good! After having only one day off from a 50 mile race this is a good sign. If I'm going to have any sort of success at Desert RATS then I have to start putting in back to back to back long days. Probably on the order of 75 myles in a 3 day stretch. At least, that's what I hope to be able to do the end of May/beginning of June.
My legs were a little sore today but nothing too bad. Hopefully this week I can get in at least 70 myles. Next race is Collegiate Peaks 50 mile on May 3rd. Looking forward to it!
Sunday, April 6, 2008
American River 50 mile - 6.24:42 9th place
Ahhhhh.... my reward! I know it's hard to see but it's a pint of Burnt Sienna amber from Hoppy Brewing company in Sacramento. It's the best picture I could get with no lights, sorry. Mighty fine beverage made from mother earth herself.
American River 50 mile 2008 done - in the books! I'm here to tell you that I'm extremely happy with my result. I think I ran a very smart race with an even pace throughout. This is my 50 mile PR by 18 minutes. My previous was 6.42 set at Sun Mart in 2006 which I believe to be an easier course. Having said that I feel like I'm doing the best running of my life and I have a feeling it's gonna get better as long as I can stay healthy.
Here is how I saw the race unfold:
I went to the start the line on Friday afternoon to see the bike path that we would be traveling for 31 myles. Turns out to be pretty similar to the bike path I had been running at home. I ran for about 20 minutes on Friday to get out any kinks and see how my body felt, all things considered I felt good and positive about the race.
I hadn't studied the course in too much detail because the maps provided really don't tell the story. I just went off of race reports from people who had previously run it. The commonality of each report talked about going out too fast on the bike path and blowing up on the last 20 myles. I didn't want to do that so I took up the strategy adopted for Way Too Cool - go out slow and let them come back to me.
In the pre-dawn twilight I watched 17 runners take off at a torrid pace. The group included: Tony Krupicka, Oz Pearlman, Jorge Pacheco, Lon Freeman, Todd Braje, and Nick Bingham - all of who I suspected to go out fast. As I passed through the 10K mark in 38:17 I felt very comfortable but still felt like I should slow down. The front group was still in sight but slowly starting to disintegrate. I was running with Erik Skaden (previous winner), Mark Lantz, and Lewis Taylor who all knew the course and the downfalls. I thought if I can stay with these guys they will lead me to the front. Stomach became unsettle so I had to stop for bathroom breaks 3 times and pretty much put them outta sight at the 17 mile mark. Still on the very flat bike path I was running all alone at the marathon mark and went through in 2.54. Ya - 2.54 for the marathon and I still had one to go! I was a little nervous but decided at this point to push until it broke.
After the 28 mile mark the single track starts and I was surprised at how technical and pretty the trail was. I ran through the 50K mark in 3.36 - my second fastest 50K time ever! I was 20 minutes up on my projected finish time of 6.30 and was thinking I would start to give back some time as the trail started to undulate constantly. It didn't matter because I needed some variety but it definitely slowed me down. Still feeling good and running every step through 40.7 myles - Rattlesnake aid station. I had not seen anyone since leaving the 22 mile aid station, this really started to get on my nerves because this semi technical single track was my forte. FINALLY at 40.7 I got into the aid station as 3 runners were leaving, Billy Barnett, Jorge Pacheco, and Mark Lantz. I had a sense of urgency now! I passed Billy immediately and was in pursuit of Jorge and Mark. I got within 15 seconds of them but just didn't have enough to overtake them.
Somewhere along the trail I passed several others but don't know where. I think because I was quick at every aid station there could have been runners sitting down that I didn't notice. Having said that I didn't know what place I was in, nor did it matter, my time mattered the most.
With Jorge out of site I stayed with 30 seconds of Mark Lantz through Last Gasp aid station (47.6). We had been climbing since mile 44 and I was in the drivers seat. I could tell he didn't want to run up the hills but knew he had to because every time he looked back I was running. What he didn't know was that every time he stopped, I stopped, trying to conserve for the last push. Now I was hurting but I could see the finish waaaay up on the hill. I made one last push the final 1.5 myles to catch Mark but he was running my same pace. Along the way we both passed Oz Pearlman who was walking. Last year Oz ran a 50 mile road race in 5.30 but the trail and hills were too much for him.
I finished and had no idea of what place I ended up. They told me 9th and I was shocked! I had passed 8 people in the lead group and not passed by a single person! To me, that's all I could ask of myself. I know we all say we would do things differently if we had a chance to do it again and maybe that's why I keep going back to run the same ultras - I wanna see how fast I can get. In retrospect, for American River next time I think I would go out faster and stay with the lead group knowing that I will beat most of them on the single track. I tried to make up too much time lost on the bike path and ran outta real estate.
Thanks to all of you who have been supporting me! Your support really pulls me through the tough times during the race. I wish you all could be there with me!
Wednesday, April 2, 2008
5 myles (4 - 26:51)
Grigs out/back - 9:00 a.m.
clear, mid 50's, South wind
mind/body - ready to go
easy effort
Since I didn't get a chance to get the leg speed up yesterday in the snow I was anxious to get out today. Besides it was such a nice day I hated to waste it.
I went up Grigs to the hill and did two repeats (1:05:64, 1:02:21). The latter was the fastest I've gone up that hill by about 1/2 second. If it were a world record then I'd have an asterisk behind it because it was wind aided. Nonetheless I am very happy with my speed right now and very happy with the way I feel.
On another note, my family comes home today from a week long visit to Utah. I sure do miss them! Being here by myself for a week has made me realize that I can't make it without them, they are my inspiration and driving force! Besides, I'm tired of picking up after myself..... just kidding Nicole.
clear, mid 50's, South wind
mind/body - ready to go
easy effort
Since I didn't get a chance to get the leg speed up yesterday in the snow I was anxious to get out today. Besides it was such a nice day I hated to waste it.
I went up Grigs to the hill and did two repeats (1:05:64, 1:02:21). The latter was the fastest I've gone up that hill by about 1/2 second. If it were a world record then I'd have an asterisk behind it because it was wind aided. Nonetheless I am very happy with my speed right now and very happy with the way I feel.
On another note, my family comes home today from a week long visit to Utah. I sure do miss them! Being here by myself for a week has made me realize that I can't make it without them, they are my inspiration and driving force! Besides, I'm tired of picking up after myself..... just kidding Nicole.
Tuesday, April 1, 2008
7 myles? - 59:44
Frisco Nordic center - 1:00 p.m.
overcast, 30's, snow
mind/body - good
easy effort
I got up early today to go see my contacts in the mountains.... Hey, it's rough workin' in the Rocky Mountains!
I stopped in Frisco and ran around for an hour on the Nordic center groomed trail. Even though this was an easy effort, it's never really easy running on the snow - almost twice the effort and movement. I'm not sure on the exact distance but probably somewhere between 7 and 8 myles. Being at 10,000ft running was tough on my lungs in the beginning but about 1/2 hour into it I started to feel very good. I am very optimistic about AR 50 if I can feel this good.
overcast, 30's, snow
mind/body - good
easy effort
I got up early today to go see my contacts in the mountains.... Hey, it's rough workin' in the Rocky Mountains!
I stopped in Frisco and ran around for an hour on the Nordic center groomed trail. Even though this was an easy effort, it's never really easy running on the snow - almost twice the effort and movement. I'm not sure on the exact distance but probably somewhere between 7 and 8 myles. Being at 10,000ft running was tough on my lungs in the beginning but about 1/2 hour into it I started to feel very good. I am very optimistic about AR 50 if I can feel this good.
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