Photo courtesy of Andrew King - D4 Productions

Saturday, January 31, 2009

12 myles - 1.36:27

HR urban trails - 11:00 A.M.
nice day, upper 50s, clear
mind/body - good/hammy is fickle
easy effort

Prescribed workout: 1.45 - 2.00 hrs easy effort race pace

Actual workout: 12 myles 1.36:27 avg. 8:02 - exact splits out and back - how's that for pacing?

Weeelll.... this hammy is really startin' to put a damper on my spirits! Just when I think it's good - BAM! I wake up in the morning after a run and it hurts! I feel I kept the quality of my runs up this week and felt good doing it but after the 1/2 interval workout on Wednesday as I woke the next morning it was sore all the way up to my butt - which forced me to take two days off. The strange thing is that I don't necessarily feel it during or after the run it's the next morning that gives me the indication I've done too much. I know from past experience hammy's are fickle and once you've over done it - that's it! - there's no going back. The last two days off I went to PT and really worked the hammy with ultrasound, infrared, and the tens unit - did I work it too much?

I felt the hammy the entire run today but it's not a sharp pain, it's more of a dull pain radiating all the way up to my butt. The hammy can handle the slow stuff but the question is - for how long? I've got a week before RR so I believe rest in the prescription for next week. In reality, I've only taken off 2 x 2 days since it first started hurting so I can only imagine with 4 days off straight will help out tremendously.

I'm off to Orlando Monday....

Wednesday, January 28, 2009

8 myles - 54:56

South Platte Pkwy - noon
South wind, low 30s, clear path
mind/body - good
Hard effort

Prescribed workout: warm up/cool down with 30 minutes @ 6:10 pace

Actual workout: 8 myles 54:56; warm up/cool down 1.5 myles each: 12:01/11:46. 5 myles - 31:06 avg. 6:13

Went to PT prior to the run so I was a little hesitant to do any interval work with the hammy being worked over. I started a little gimpy but actually felt fast so I gave the interval work a go - knowing that if it didn't feel right I would shut it down. Turns out, the longer I went the stronger I felt. Barring anything quirky happening between now and the race, the hammy should be solid.

I know I'm gearing up for a hundred but I honestly feel I could get a PR in a road marathon right now - probably low 2.40s....

Tuesday, January 27, 2009

10 myles - 1.11:09

Daniels Park - 3:30 P.M.
mid 20s, snow, clear
mind/body - good
easy effort

Prescribed workout: 60+ minutes easy/steady effort with the last 2 myles @ goal race pace

Actual workout: 1.11:09 10 myles avg. 7:06 - easy/steady effort. 8 myles 55:57, last 2 myles 15:13

I'm finding hard to dial in an 8 minute pace after running a bit quicker than that - for instance today when I thought I was about 8, I hit 7:20 and then by the second mile I have a better feel 7:53; it just seems as though I'm going so much slower. I'm sure in the later stages of a hundred I'll be real thankful of that... Hammy felt fine today. I will go back to PT tomorrow and Friday and call it good.

On a side note, I checked the entrant list today for fun and I noticed that Jorge Pacheco's name dropped off the list... correct me if I'm wrong. Looks like AJW will be leading us around with his ever-so-steady pace....

Monday, January 26, 2009

7 myles - 54:27

Treadmill - 3:00 P.M.
7 degrees outside, snowy, windy
mind/body - good
Hard effort

Prescribed workout: Warm up/cool down with 15 minutes 6:40 pace @ 4%

Actual workout: 54:27 7 myles - avg. 7:46. 20 minute warm up @ 7.5 MPH, 15 minutes 4% @ 8.7 MPH, 20 minute cool down @ 7.2 MPH.

Doesn't matter how short this workout gets - it's just tough! This week is full of half workouts to keep the quality up. Last time I did this workout I only hit 8.6 MPH so up 0.1 to 8.7 MPH this time, which turns out to be 6:53 pace. Not quite the prescribed but believe me at about 10 minutes I hit LT and barely hung on. I think it's a mental thing constantly looking at the time and so I would much rather do intervals all day @ 5:45 pace than this. The last 20 minutes were just meant to be at RR race pace to cool down. Hammy held up pretty good - went to PT this morning and started some eccentric stretching to build strength. Should be good to go!

Saturday, January 24, 2009

20 myles - 2.40:42

C470/Highline - 9:30 A.M.
upper 20s, dusting of snow, no wind
mind/body - good
easy effort

Prescribed workout: 3 hours @ easy pace - run/walk combo

Actual workout: 20.4 myles 2.40:42 easy pace avg. 7:52 - run/walk combo of 28/2

I actually felt really, really good today. The hammy started tight but after about 20 minutes didn't notice it again. This run was to simulate a loop during RR @ race pace. I played with the pace a bit and think I have it dialed in. No walk breaks on the way out (1.19:52), only on the way back (1.20:49). This was a huge confidence builder mentally for me!

Friday, January 23, 2009

22 myles - 2.35:38

Chatfield/Highline - noon
20s, South wind, partly muddy trail
mind/body - strong/hammy tight
Hard effort

Prescribed workout: 3 hours total: 45 minutes @ 6:15 pace; hour and 1/2 easy pace; finish with 45 minutes @ 6:15 pace

Actual workout: 22 myles 2.35:38 avg. 7:04: 45 minutes (7 myles) @ 6:25 pace; 15 minutes (2 myles) @ 7:30 pace; 40 minutes (6 myles) @ 6:25 pace; cool down 55:20 (7 myles) @ 7:54 pace.

Did you get all that? I basically did a modified workout of what was prescribed since the hammy isn't 100%. First, I was running on a sandy/muddy trail so the 6:25 initially was about a 6:15 effort on the road. I'll admit the hammy was starting to get tight so I was happy to slow down. Rather than waiting to do the the second 45 minutes at the end I decided to only give myself 15 minutes because I didn't think the hammy would hold up for speed work in the end. I came around the 15 mile loop in 1.40 for an average of 6:40 so I'm happy with that. I ended with a 7 mile modified loop trying to hit an 8 min. pace - pretty close with 7:54.

This was a very important workout for me because in my mind this run was a go/no run for RR. So I'm happy to report RR is a go! The cool down is what clinched it for me because I didn't feel it at all at the slower pace. Although, I don't think my hammy can handle much more speed work before RR. Tomorrow I'll go out for another 2 and 1/2 hour slower run to close the week out. I feel very good (despite the hammy) going into RR.

Wednesday, January 21, 2009

16 myles - 1.53:50

Daniels Park - 9 AM & 3 PM
low 70s, clear, no wind
mind/body - good/hammy is holding up
easy effort

Prescribed workout: 60+ minutes easy, steady pace

Actual workout: 9 AM - 8 myles 56.25 avg. 7:03. 3 PM - 8 myles 57.25 avg. 7:10 - both easy/steady

Hammy is acting strange. I was in meetings all day yesterday and the hammy was killing me - probably from sitting in a chair all day. When I woke this morning I couldn't feel any tenderness.

The morning run I progressively got faster with the last mile in 6:27. I say the hammy is acting strange because early in the run going slow I felt a twinge. As I sped up, the better it felt. In fact, the last mile @ 6:27 I was a smooth runnin' machine. Afterward, I went to PT for another round of ultrasound and infrared. As she worked on it I could feel it radiating up into my butt. She did some realignment which seemed to help.

The afternoon run was more of a spur of the moment. It was such a nice day I didn't wanna waste it. Different course on trail and elevation gain but pushing harder than the morning. This run was more to convince my mind that it's gonna hold up. As I write this, it feels great! We'll see what the morning brings...

Monday, January 19, 2009

14 myles - 1.40:02

Highline Canal - 10:00 A.M.
mid 60s, mostly dry, clear
mind/body - good!
easy effort

Prescribed workout: 60 - 75 minutes easy steady pace.

Actual workout: 14 myles 1.40:02 - avg. 7:08/mile - easy steady pace.

Went to PT this morning to get some infrared and ultrasound done on my hammy.... prognosis is good - mild strain. PT told me to hold off on any interval work for the week but really go on feel. She massaged it pretty good with hardly any discomfort so I'm optimistic.

The real test came afterward during my run. I really intended to hit 8:00 min. myles but with my entire body completely rested after 3 days off - the legs just wanted to go! I really had to hold back. I was hitting just above 7 min/mile pretty consistently with very minimal effort. I felt tightness in the hammy but no real discomfort. I'll go back for PT a couple more times this week and then hold off on the back to back 3 hour runs until Friday/Saturday.

Sunday, January 18, 2009

5 myles - 1.39:52

Highline Canal Trail - 1:00 P.M.
near 70!, clear, no wind
mind/body - eager/ailing
easy effort

WITH Myles and Jaxon! Sometimes taking a step back can reveal amazing opportunities...

When the body starts to push back I think the hardest thing to do is to back down. After the interval work on Wednesday I seemed fine but when I woke up in the morning I noticed a little twinge in my left hamstring. In college they used to call me "hammy" instead of Jaime because I was constantly tweaking my hamstrings during soccer. Knowing what that feels like made me skip two key workouts (2 x 3 hour runs) this week - I was bummed. Not only missing two key workouts but turned out to be an amazing weekend here in Denver - between 60 and 70 both days. Tomorrow I go in for some PT with infrared and ultrasound on the hammy. It's not bad and will only probably prevent me from doing speed work for the coming week.

Sure I'll get the workouts back before Rocky Raccoon but the one thing I won't get back is time with my two boys. I got the baby jogger out today with Jaxon in toe with his scooter and hit the Highline Canal, unfortunately Nicole had to work so it was just me and the boys. I have never been on this stretch of the Highline and it goes through some pretty nice areas with mature cottonwood trees all around. I wish I had a camera because it one of those moments when Jaxon was pushing Myles in the baby jogger - pretty special! By the end of our walk we had broken into a slow jog because Jaxon wanted to see if he could run with the jogger. I'm glad I got this opportunity to take a step back to enjoy this day with my boys...

Thursday, January 15, 2009

10 myles - 1.11:52

Daniels Park - 3:00 P.M.
no wind, some snow, mid 40s
mind/body - strong/stiff
easy effort

Prescribed workout: 30 - 60 minutes depending on feel - easy effort

Actual workout: 10 myles 1.11:52 - avg. 7:11 - easy effort

Woke up this morning with a twinge in my left hamstring. Made me nervous because back in college soccer I had so many problems with my hamstrings they started calling me Hammy instead of Jaime. So today was just a test to see how it felt - didn't feel it during the run and feels a little better now after I put the roller to it. Maybe I over did it yesterday because I was feelling so good. I'll take tomorrow off and then hit back to back 3 hour runs on the weekend... depending upon how the hammy is feeling of course.

On another note, check out the new Team Pearl Izumi-smith website - still some tweaks to make but looking good! The team director is holding a monthly contest for FREE shwag, go check it out under CONTEST.

Wednesday, January 14, 2009

13 myles - 1.36:35

South Platte Pkwy - 2:00 P.M.
mild, clear path, mid 40s
mind/body - very strong
Hard effort

Prescribed workout: 60 - 75 minutes with 6 x 1 mile @ 5:50 - 5:55 pace - 2 min jogging after each.

Actual workout: 13 myles 1.36:35 - 24:38 warm up/27:33 cool down - mile splits: 5:39, 5:43, 5:45, 5:54, 5:42, 5:43.

As AJW once referred to a comment Lance Armstrong made about how good he felt during a training ride "it was like riding without a chain today" - I can honestly say I know what he's talkin' about now! I had an awesome day with speed work! I was supposed to hit 5:50-:55 splits and look at my first split - 5:39! My breathing was relaxed, my body was relaxed, and it felt like a 6 min effort. That, my friends, is running without a chain! I thought I had cooked myself after the first mile so I eased up on the second and still came in with a 5:43. I finally started to feel a little lactic acid build up by the 5th mile but I still hit good numbers. One thing I noticed today was that running strong and relaxed is hard to do, running relaxed and sloppy is easy to do. My breathing seems to tense up once I start thinking about posture so it's something I've gotta work on when I get tired. Speedwork is starting to pay off.

Monday, January 12, 2009

8 myles - 1.14:07

Treadmill - 3:00 P.M.
bunch of new snow, cold, windy
mind/body - positive/not sore
easy effort

Prescribed workout: 60+ minutes - easy/steady pace

Actual workout: 8 myles 1.14:07 - 9:15 avg. - more of an easy pace. Walked the first mile @ 4 MPH

Surprisingly, I was not sore - stiff - but not sore. I just thought I'd get on the treadmill to give the legs a spin. Just walked the first mile at a pretty quick pace then bumped up to 7 MPH for the majority of the time. I'll take tomorrow off and then jump into more speed work.

On another note, the Pearl Izumi-Smith team website/blog is taking form. Rather than posting my sporadic nutrition posts on my training blog I thought it would be best suited over there. Starting next week when the site is fully operational you'll see the first of, hopefully, monthly posts on nutrition tips for training and racing as well as facts about proper nutrition in general.

Sunday, January 11, 2009

45 myles - 6.01:34

Chatfield/Highline - 8:00 A.M.
mid 40s, cloud cover, slight North wind
mind/body - eager/strong
easy? effort

Prescribed workout: 6 hours at RR 100 goal race pace with run/walk combo: 28/2

Actual workout: 45 myles 6.01:34 - avg. 8:02 - 3 X 15 mile loop: loop 1 - 2.01:08/ 8:04 avg. loop 2 - 1.59:58/ 8:00 avg. loop 3 - 2.00:27/ 8:01 avg.

Hmmm imagine that - start slow, finish with gas in the tank... what a concept! I felt great the entire time - sure I was tired but relatively speaking. I have never finished a 50 mile race feeling good like this. Confidence is growing. But I will admit the last 5 myles were tough just because of the mindset of almost being done. And with that - the mindset will be key going into RR 100. I put this down as an easy effort and that's to say the avg. pace was easy, 45 myles is never easy but I didn't red line it either. Actually my goal pace is more like 8:30 but I know those last two laps at Rocky are gonna be tough - meaning I will slow down considerably. Ironically the first loop was the slowest because I couldn't get the right pace, my first mile was 8:40! I finally settled in by the end of the first loop. For those of you who live local or know the area click on the hyperlink, this is a pretty good course with mile markers and bathrooms. Two laps down, three to go....

I end the week with 90 myles in 11 hours and 37 minutes. This is rare ground for me as I hardly ever get above 80. The fact that I'm not injured with a muscle injury is a miracle, got my fingers crossed but I feel strong!

Friday, January 9, 2009

10 myles - 1.19:09

Daniels Park - 9:00 A.M.
20 degrees, South West wind, dry
mind/body - good
easy, easy effort

Prescribed workout: 30-60 minutes easy effort

Actual workout: 10 myles 1.19:09 - easy, easy effort - 7:55 avg.

I really tried hard to slow it down today in preparation for my long run on Sunday and ultimately RR 100. My goal race pace is in the 8:15 range and as much as I tried to slow down today I still came in a little fast. When I was done my knees were just aching! It almost hurt more to go slower. The nice thing though is that when I was done I felt like I hadn't even done any sort of running. Sunday will the true test of my fitness going into RR 100 - 6 hour run with the run/walk combo at a goal pace of 8:15/mile.

On another note, I found out last night that I got into Miwok 100K on May 2nd. The only race I'm waiting on now is Hard Rock and I'll know my fate the first week in February.

Thursday, January 8, 2009

10 myles - 1.09:31

Daniels Park - Noon
low 60s, no wind, almost dry
mind/body - very strong
easy effort

Prescribed workout: 60+ minutes - easy/steady effort

Actual workout: 10 myles 1.09:31 - easy/steady effort - 6:57 avg.

I felt really good today. In fact, when I was done I almost felt cheated that I didn't even get a good workout in and contemplated going back out... I talked myself out of it because I have a big run coming up this weekend - 6 hours worth. All of this speed work makes a 10 mile run with under 7 avg/mile a walk in the park. By the end of the week I should have somewhere around 90 myles, which is a rare thing for me - even when getting ready for a 100 mile race. In some respects, because of all the speed work, I'm looking past RR 100 and thinking about how I'm gonna do at WTC 50K - pretty excited to go after Uli's record.... Pbbbbhhhhhfffttt - yeah right! But a PR nonetheless would be pretty cool!

Wednesday, January 7, 2009

12 myles - 1.28:44

Grigs/Treadmill - 11:00 A.M.
50s, gusty winds, a little wet
mind/body - hmmm O.K.
Hard effort

Prescribed workout: 30 minute warm-up/down - 30 minutes on 4% grade @ 6:45 pace

Actual workout: 4 mile warm up 27:33 (6:53) - 30:16 on TM @ 4% 8.6 MPH (6:58 pace) - 4 mile cool down 30:55 (7:43)

This workout is turning out to be the toughest one! I think I've finally figured out why the TM is so tough, I mean it's not rocket science, but the simple fact that the TM doesn't let you slow down. You have to manually slow it down or get off. And with a speed workout close to LT - LT is gonna happen if you're pushing yourself.

Last time I did this workout I only lasted 25 minutes 4% @ 8.5 MPH so I made progress this time. With the caveat that I had to step off 3 times for 30 seconds each. First time was at 16 minutes, second time at 22 minutes, then the third time at 27 minutes. Each time I could feel the lactate accumulating with the legs getting heavy and really hard to keep breathing under control. The funny thing about LT is that once you're there, it's easy to get back there - hence the 2 additional rests. Even though I stopped I feel I got the most out of this workout as any - I'm pushing that red line a little bit further to the right each time. On the cool down I aimed for 8 minute myles but came in with 7:43/mile.

2008 - Year in Review

The picture above pretty much sums up my year but I'll get back to that in a minute. First I want to thank all the people in my life that have helped, inspired, influenced, harassed, kicked, punched, loved, or supported me in one way or another during 2008. I don't need to name names because you know who you are - Thank you! You have made a better version of me.

In spite of what you see on my training blog - running is not who I am, it's what I do. My life is my family, my job, and my friends with running sprinkled over the top. Running just happens to be the endless supply of nitrous oxide for a smooth running engine.

The 2008 year really started back in December of 2007. I had taken two complete months off in 2007 to recover from an Achilles injury that happened in August. It's the first time in 5 years that I had taken that much time off so I really didn't expect too much for the coming year. But I still had goals I wanted: 1. PR at WTC 2. Get a PR in 50 myles 3. Break 30 hours at HR 4. Complete the Kokopelli trail 5. Compete in a stage race. Here's how the year turned out:

Moab Red Hot 50K+ - 4.30
I started the year at the Red Hot Moab 50K+ in February as a temperature check and it turned out better than I had hoped. With two months worth of training and no more than 60 myles in one week I turned in a decent time. With the friends, family and spectacular scenery it was a great way to start the year.

Way Too Cool 50K - 3.45
Next was Way Too Cool 50K in March, which I've done for the past 3 years now and consider it the kick off to the year. I got a PR by 7 minutes but still couldn't break the top 10 - can you say "stacked"? All of my speed work for the year was done in February to get ready for WTC. This was the first time at this race I didn't bonk and actual past several people in the last 6 myles. In previous years I was the one being past. At this point in the year I started to become hopeful for the year

American River 50 mile - 6.24
In April I went back to Auburn to run the American River 50 mile just to get a PR - this time I cracked the top ten and got a PR. I knew it was gonna be a fast race with the likes of Krupicka and Pacheco. Anton killed it in 5.48 and a couple other were under 6 hours - WOW! The last 3 myles of this course is straight up from the river to Auburn so it makes those times that much more impressive. I finished strong but had to hike up the hill and couldn't close in on the guy who was 30 seconds in front of me. I probably won't go back to this race since I would rather do WTC every year and they are in the same area.

Collegiate Peaks 50 mile - 7.26
Then 3 weeks later I went back to Collegiate Peaks 50 mile and actually won - I was surprised! I ran this race my first year of ultra running and clocked a 7.55. It's a two loop course in opposite directions so you can see where you're at as far as placement. Although it's really hard to tell because they run a 25 mile as well. I came through the first loop in 3.26 and I thought that was a little fast so I slowed up. But it was too late, wheels started coming off around mile 39 and really had to grit my teeth to finish. But a PR on that course - I'll take it!

Desert RATS 150 mile stage race - 22.50
June brought a whole new experience for me - I decided to run a 150 mile stage race in the Desert! I'm not good in the heat but I've always wanted to run the Kokopelli trail from end to end so this is how I did it. I also wanted to do a stage race so this was the natural choice. Well organized event - but grueling! The heat hovered around 100 each day and most of you know I don't do well in the heat but I managed on this one. Some of the most spectacular scenery in the world! The staff was amazing - transported our stuff, set up our tents, cooked us hot meals every night... what more could you ask for in the desert? How 'bout amazing people! The other runners and bikers were all great people and I forged many lifelong friendships that I will never forget. I mean who could forget the big pink Italian? He did this race to raise money for orphans back home in Italy and he struggled mightily every day - but he finished for the orphans! Each person had a story to tell and I was intrigued to hear them all! Allen Belshaw and I did most of our running together and helped each other when we could but the 1st prize to get under 24 hours was $1000. At some point strategy took hold and Allen proved to be the stronger, smarter runner and went home with $1000. But since Allen and I had battled day in and day out, Reid (RD) ponied up a free entry for me next year - we'll see.

Hard Rock 100 mile - 29.50
Next up the mighty Hard Rock - 3rd time is a charm. Only 3 weeks after the desert race. My goal for the previous two times was to get under 30 hours as it had only been done by a 1/2 a dozen or so people - finally 29.50. Only to be out done by 6 and 1/2 hours by Kyle Skaggs! Kyle gets my vote for UR performance of the year! Under 24 hours at HR has never been done and it's quite possible that only a couple people in the world could do it. Hard Rock was certainly the highlight of my year and my running career. And the picture above is me finishing HR with my hands to heaven saying "thank you, thank you - I can't believe it!" The one thing about this race that made it special for me was that I had both sides of my family there supporting me - my wife and kids, my parents, my in-laws, and friends. And I will never forget coming into Cunningham aid station after a long hard night cresting the ridge hearing my family cheer and scream for me - real emotional for me! The last time they saw me was 10 PM the night before and I was bonking hard getting ready to go over Handies alone. They had no idea what kind of shape they would see me in - I had past several people in the night and was bearing down on Ricky Denesik. I had come back from the dead and felt good! I will also never forget finishing with my son Jaxon who said (as he started to cry) "Dad I am so proud you" Damn near crumpled me! To this day as I run those sounds and images motivate me! I could have finished the year then and been content but I still had a couple more races lined up.

Mtn. RATS 75 mile stage race - 10.54
After two 100+ mile races in 6 weeks I had no expectations for this next race. 3 weeks after HR I competed in another stage race in Steamboat Springs - Mtn. RATS (sister to Desert RATS). Unlike Desert RATS where everything was transported for us - At Mtn. RATS we had to carry everything on our back. It quickly turned into a calorie counting strategy. Go with less calories for weight or more calories to recover each day. The minimum calories was 5000 for the trip - and some were AT 5000. I chose 6500 and still came home with a couple bars and gel packs. Allen and I did battle again and ran most of the race together. On the second to last day I mustered up some strength and pulled away and only won by a few scant minutes. But again - friendships forged on the trails! We had a great group and would do it again with those people - my friends!

Leadville 100 mile - 20.29
Last on the calender was Leadville. Since I didn't get into Wasatch this year I wanted to go back to Leadville to try and get under 20 hours. Even with the effort two weeks before at Mtn. RATS and HR 3 weeks before that I was still hopeful of a decent race. I had been pleased the way I was finishing races and I knew I finished Leadville in 2006 poorly. I made it to Winfield in 8.46, which was a little fast but I didn't think too much of it. I came back down the road leading the race and my crew past me and my father in law yelled out "Seize this moment!". It gave me a little extra gas to try and get over Hope pass but sure enough the wheels came off going back up over Hope (exact place as last time). The weather had been terrible all day and the trails were just nasty going down hope so I didn't think under 20 was in the cards for me. I picked up Aric Manning at Twin Lakes and he motivated me all the way to the Fish Hatchery. I had a little more hope of catching people but the legs didn't respond anymore. I was slow the last 25 myles but couldn't do anything about it. I was happy with the time - PR for 100 myles. Don't know that I'll ever go back to Leadville though....

So in the end I had a year in running that I will never forget - achieved my goals all the while my wife and family supported me! And that is key - the WIFE AND FAMILY SUPPORT! Thank you again and I love you all! I could not or would not do this without you. I have high hopes for 2009! I will post later this month about my race schedule and goals that I want to achieve. Before I close I have to give special thanks to Aric Manning for heading up the Pearl Izumi-Smith team, he scarifies job and family time for our best interest in the team - Thank you!

Monday, January 5, 2009

13 myles - 1.38:53

South Platte Pkwy - 1:00 P.M.
overcast, mild North wind, low 40s
mind/body - strong
Hard effort

Prescribed workout: 1.15 with 5 x 1 mile - 5:45-5:50 - 2 minute rest between intervals

Actual workout: warm up with 4.5 myles 33:15 (7:31 pace) - 4 x 1 mile (5:43, 5:41, 5:46, 5:47) with 2 minute rest between intervals - cool down with 4.5 myles 35:39 (8:03 pace)

I had two goals for this workout: 1. to hit at or below 5:45 for each interval and 2. to hit at or below 8:15 pace on the cool down. I came pretty close on the mile intervals but only did 4 instead of 5. I was pretty spent after the 4th so I didn't want to over-do it. On the cool down I hit what I wanted to and honestly felt like I was crawling. I want to get my speed work done early in the week as I have a 6 hour run planned later this week. Big week for me!

On another note, I officially registered for Rocky Raccoon 100 on February 7th. One of my goals this year is to get a PR in a 100 mile race. I either had to do it early at RR 100 or wait until Javelina 100 in October and since I'm pretty spent by October I had no choice but to get ready for Rocky Raccoon. After Sun Mart 50 a couple years ago I swore I would never go back to that place...

Sunday, January 4, 2009

19 myles - 2.42:50

HR Urban Trails - 11:00 A.M.
15 degrees, North wind, 4 inches of fresh snow
mind/body - really eager
easy effort

Prescribed workout: 1 hour + or - depending upon mileage wanted for the week

Actual workout: 19 myles - 2.42:50 - avg. 8:34

Back in Colorado after a week in Utah - fun trip visiting family and friends! I was eager to get out today and apparently my body was too - after the prescribed hour I just kept running because I felt so good. It seems as though the 2 and 1/2 hour runs are the new 1 hour runs for me. This was a real easy effort from the beginning and with all the slippery snow I didn't mind the slow pace - besides I need to know what it feels like with gas in the tank. With all the speed work I've been putting in the 8:30 pace is virtual effortless - guess that's the point right? I was hoping to hit about 8:30/mile to simulate a pace for a flat 100 mile, sea level course - 1 of 5 laps down! 4 and 5 are the two I'm worried about....

I end the week with 76 myles for a total of 11 hours and 32 minutes. Next week I'll solidify my racing schedule for 2009. It's gonna be a fun year!

Friday, January 2, 2009

10 myles - 1.01:36

Kaysville out/back - 8:00 A.M.
mid 40s, North wind, overcast
mind/body - strong
Hard effort

Prescribed workout: 1 hour @ marathon pace (6:15)

Actual workout: 10 myles - 1.01:36 - avg. 6:09
  • mile 1,10 - 5:56, 6:00
  • mile 2,9 - 6:07, 6:04
  • mile 3,8 - 6:15, 6:17
  • mile 4,7 - 6:14, 6:12
  • mile 5,6 - 6:15, 6:13

Got a "quick" run in before I left Utah this morning.... literally Quick! 2 for 2 on the speed work for 2009 - I think that was all I did for the whole 2008 year!

I was pessimistic this morning because the wind was blowing in my face going out so it was hard to judge effort. You'll notice my first split was my fastest and that basically is because I didn't know how hard to push. Then you can see I settled into the prescribed pace by the 3rd mile with even splits throughout. Coming back I had to readjust my pace again because the wind was pushing me - much easier. I did this same workout in Colorado back in early November with a 1.01:54 for an avg. of 6:11 so I knew I was capable of this sort of time. I will admit though, it's easier to sustain a quicker pace in Utah than it is in Colorado for the simple fact of altitude - Utah is 4200 ft and Colorado is 6200 ft. I bet I cut off 5 seconds per mile at lower altitude with the same effort.

Gotta go - Utes are playin'! Go Utah!

Thursday, January 1, 2009

15 myles (12 - 1.24:16)

Kaysville - 11:00 A.M.
low 40s, no wind, overcast
mind/body - strong
Hard effort

Prescribed workout: warm up/down 15-20 minutes - 12 X 400 M in 78 seconds

Actual workout: Warm up 6 myles 42:16 - 12 X 400 M avg. 76 seconds - warm down 6 myles 42:00

Ran the back roads in Kaysville to Davis H.S. to run on the track. Once at the track I really concentrated on running strong, primarily driving the knees. I found myself getting lazy the last 15 seconds for the first couple laps so once I realized it I made a concerted effort to keep my form through the end. My fastest 400 was 70 seconds while my slowest was 77 seconds. I honestly think I got the most out of the workout on the 6 mile cool down. Track work - what a great way to start the year eh?

And with the end of the month and year I end with 287 and 2933 myles respectivley - 3rd most myles for me in a single month and the most myles I have ever run in one year ('04 - 2307, '05 - 2335, '06 - 2417, '07 - 1970). We'll see if those extra myles translate into faster times moving forward....