Monday - OFF
Tuesday - 5.09 miles - 42:34
Nice easy 5-er down to NBP and back.
Wednesday - 6.01 miles - 47:04
3 out and 3 back via B2B trail as a decent little progression run. Finished with a 6:28 final mile.
Thursday - OFF
Planned on 5 or 6 today, but was pretty tired after the volunteer cleanup effort and banquet work. Ate food and got a surprise birthday visit from Kifer. Wasn't too hard to talk myself out of running.
Friday - 5.54 miles - 50:36
Swapped typical on/off days. Felt pretty shitty this morning after staying up visiting until 0230.
Saturday - OFF
With Kifer in town and my schedule more or less being planned for me, I had to miss out on a scheduled 15 for today. No big deal, but I would have loved to get in some trail time this week. Sick of the typical road routes that I have been restricted to.
Sunday - OFF
Got home from Cleveland this morning after gambling all night with enough time to drop Kifer at the airport and get home to find my parents here 3 days early. No run for me today. No complaining either.
Monday - 8.25 miles - 1:06:29
Happy birthday to me. Not enough time to get 33 birthday miles in, but 8.25 miles on 8/25/14 was good enough for me. Like all of my morning runs, an out and back along the B2B trail. Not a pure progression run, but I pushed harder than normal for a morning run to be sure to get to work on time.
Tuesday - 4.01 miles - 30:27
Fitbit went kaput last night, and along with it my wakeup alarm. Only had enough time for a 30 minute run, so I pushed a bit harder than yesterday to get at least 4 miles in.
Wednesday - OFF
Thursday - 5.06 miles - 41:12
Another morning run so as not to miss time with my family in the evening. Woke up on time today though, so no rush needed. This was more or less a steady state type of run. Slow first mile and then hovered at 8:00/mile with a 137 average heart rate. (Skewed a bit because of the spike at the beginning of the run)
Friday - OFF
Saturday - 10.14 miles - 1:27:56
Got out to the Poto section for the race next week. Rather than parking at Silver Lake and doing the usual route, I found a pullout and parked my truck right near the race entrance to the trail. Today's pace was meant to be tougher than normal, and much faster than race pace mainly to build some last bits of confidence about the race. I ran every step today other than the one time that I encountered some runners on the trail. I got through the section ( Turkey Head) and found that it is only about 6 miles in distance and rather than doing a second loop, I did a couple of passes on the upper section mixed with some uptempo stuff on the dirt roads leading to the trail entrance. Felt excellent today. That humidity though....
Sunday - 5.05 miles - 42:30
Easy 2 miles down to NBP and chose to sprint the hill up and down to try and break 2 minutes. Fell short by 2 seconds. To be fair, I did have to slow a bit on the down hill because it was wet and traction was shit. I'll get it next time. Cruised home and had a bit of a problem regulating my heart rate. Feeling good now as I write this, so no biggie.
The last couple of weeks have been pretty decent overall. I'm a little disappointed in the total mileage from last week, but ending this week with the strong run on Saturday was pretty good. I'm excited for this race finally. The weather looks to be decent, and with my training and knowledge of the trails, I am confident I can finish well.
Sunday, August 31, 2014
Sunday, August 17, 2014
August 4 - August 17
Week of 8/4 - 8/10
Monday - OFF
The plan this week was to start doing double runs on Tuesday and Thursday, so nothing was planned or executed today.
Tuesday AM - 5.12 miles - 42:27
Easy miles before work. Didn't really have time for any more. I didn't complain about that though, since my legs felt sluggish the entire time.
Tuesday PM - 4.16 miles - 31:53
Over to County Farm Park after work for some miles. When I got started, I felt like pushing the pace a bit. I ran all of the loops - green, blue, yellow, red, red(modified).
Tuesday PM 2 - 2.11 miles - 1:03:08
Walking/geocaching with Christy as a recovery and also to explore the boardwalk in Gallup park.
Wednesday - 5.01 miles - 41:30
Managed to get 5 of a planned 10 miles in going through NBP and back through the south neighborhood. Feeling an uncomfortable twinge in my left knee and I'm not liking it. Cut the run short early and got some ice on the trouble area.
Thursday - OFF
Resting the bum knee.
Friday - OFF
Still resting the bum knee.
Saturday - 20.61 miles - 3:59:43
Met up for a group run and test of the loop I'll be running 6 times in a few weeks. I didn't know how my knee was going to hold up, but I had decided before I arrived that if I felt any sort of sharp pains, I would cut the run short right away. My pace was super mellow and I fell in with a guy named Elisha who would be running his first 50 miler and shot the shit about many different things. The trail was really nice. The first section is on a horse bridle trail, and I was nervous that it would be in as shitty condition as Waterloo. Fortunately, that is not the case. There are some solid climbs and just enough variation in the terrain to make things interesting but potentially very fast. The second section is on the "Turkey Head" portion of the Potowatomi Trail. Very familiar with this section. I stuck with Elisha the entire time and when all was said and done, it felt like I hadn't even run a step. Excellent conditions and having company for the first time in this state made this a great day. I have high hopes for the race in a few weeks.
Sunday - 3.01 miles - 23:30
I wanted to stretch out my legs today and nothing more. After how well my knee felt yesterday, I had no interest in pressing my luck.
Week of 8/11 - 8/17
Monday - OFF
Couldn't sleep last night for more than a couple of hours. Up early this morning to help at work and when I got home, managed to doze off.
Tuesday - OFF
Repeat of yesterday. Missed out on 10 miles tonight.
Wednesday - 7.02 miles - 55:37
Ran down through Riverside and Frog parks and back home through Depot Town. Had to stop at the house for a quick(ish) bathroom break and then cruised down through the south neighborhood and back to get about a full hour in. Very mellow.
Thursday - 11 miles - 1:30:52
Ran the Ford Lake Loop counter clockwise. No water and no fuel run. Took off after dinner and ran without looking at my watch once. Absolutely gorgeous night out. Felt good!
Friday - OFF
Resting up for the battle this weekend. Back to back long runs.
Saturday - 20 miles - 3:25:34
Ran the Potowatomi Trail + Silver Lake Trail. Took minimal fuel with me today, and ran a bit faster than typical 100 mile race pace. Encountered a Heron on the trail and walked behind him for about a quarter mile. One of the cooler things I've seen on a run. Reminded me of a story that my Grandpa told me about a moose in northern Idaho that they drove behind on an old logging road. The moose kept running on the road and wouldn't get off it, so my Grandpa and my Uncle Carl just kept following until the moose said fuck it and laid down in the middle of the road and refused to move for like 20 minutes. It then got up and walked away casually. Anyhow, felt really good all day, and cooled off in the lake for 20 minutes before heading home.
Sunday AM- 20.27 miles - 3:02:45
Got up somewhat early today and went down to the Lower Huron Metropark and planned to link up all three for a 20 mile out and back. The rain in the air cooled things off quite a bit. I forgot my watch, so I started up the Strava app on my phone and put it away and ran on feel. I felt a bit haggard today but not so much that I couldn't handle the run. I again ran on minimal fuel, although I used one additional gel because I was bonking impressively on the way back. Strava listed my moving pace as 8:42. Kinda cool that I am able to pull off the second 20 miler of the weekend at my marathon PR pace. All in all, a really nice day today, and I am feeling very optimistic about the race on 9/5. Training is now complete, and time to taper.
Sunday PM - 1.7 miles - 36:33
Little bit of a recovery walk with Christy to reach my goal for the week and also just to stretch out my legs after sitting like a lazy ass all day.
Monday - OFF
The plan this week was to start doing double runs on Tuesday and Thursday, so nothing was planned or executed today.
Tuesday AM - 5.12 miles - 42:27
Easy miles before work. Didn't really have time for any more. I didn't complain about that though, since my legs felt sluggish the entire time.
Tuesday PM - 4.16 miles - 31:53
Over to County Farm Park after work for some miles. When I got started, I felt like pushing the pace a bit. I ran all of the loops - green, blue, yellow, red, red(modified).
Tuesday PM 2 - 2.11 miles - 1:03:08
Walking/geocaching with Christy as a recovery and also to explore the boardwalk in Gallup park.
Wednesday - 5.01 miles - 41:30
Managed to get 5 of a planned 10 miles in going through NBP and back through the south neighborhood. Feeling an uncomfortable twinge in my left knee and I'm not liking it. Cut the run short early and got some ice on the trouble area.
Thursday - OFF
Resting the bum knee.
Friday - OFF
Still resting the bum knee.
Saturday - 20.61 miles - 3:59:43
Met up for a group run and test of the loop I'll be running 6 times in a few weeks. I didn't know how my knee was going to hold up, but I had decided before I arrived that if I felt any sort of sharp pains, I would cut the run short right away. My pace was super mellow and I fell in with a guy named Elisha who would be running his first 50 miler and shot the shit about many different things. The trail was really nice. The first section is on a horse bridle trail, and I was nervous that it would be in as shitty condition as Waterloo. Fortunately, that is not the case. There are some solid climbs and just enough variation in the terrain to make things interesting but potentially very fast. The second section is on the "Turkey Head" portion of the Potowatomi Trail. Very familiar with this section. I stuck with Elisha the entire time and when all was said and done, it felt like I hadn't even run a step. Excellent conditions and having company for the first time in this state made this a great day. I have high hopes for the race in a few weeks.
Sunday - 3.01 miles - 23:30
I wanted to stretch out my legs today and nothing more. After how well my knee felt yesterday, I had no interest in pressing my luck.
Week of 8/11 - 8/17
Monday - OFF
Couldn't sleep last night for more than a couple of hours. Up early this morning to help at work and when I got home, managed to doze off.
Tuesday - OFF
Repeat of yesterday. Missed out on 10 miles tonight.
Wednesday - 7.02 miles - 55:37
Ran down through Riverside and Frog parks and back home through Depot Town. Had to stop at the house for a quick(ish) bathroom break and then cruised down through the south neighborhood and back to get about a full hour in. Very mellow.
Thursday - 11 miles - 1:30:52
Ran the Ford Lake Loop counter clockwise. No water and no fuel run. Took off after dinner and ran without looking at my watch once. Absolutely gorgeous night out. Felt good!
Friday - OFF
Resting up for the battle this weekend. Back to back long runs.
Saturday - 20 miles - 3:25:34
Ran the Potowatomi Trail + Silver Lake Trail. Took minimal fuel with me today, and ran a bit faster than typical 100 mile race pace. Encountered a Heron on the trail and walked behind him for about a quarter mile. One of the cooler things I've seen on a run. Reminded me of a story that my Grandpa told me about a moose in northern Idaho that they drove behind on an old logging road. The moose kept running on the road and wouldn't get off it, so my Grandpa and my Uncle Carl just kept following until the moose said fuck it and laid down in the middle of the road and refused to move for like 20 minutes. It then got up and walked away casually. Anyhow, felt really good all day, and cooled off in the lake for 20 minutes before heading home.
Sunday AM- 20.27 miles - 3:02:45
Got up somewhat early today and went down to the Lower Huron Metropark and planned to link up all three for a 20 mile out and back. The rain in the air cooled things off quite a bit. I forgot my watch, so I started up the Strava app on my phone and put it away and ran on feel. I felt a bit haggard today but not so much that I couldn't handle the run. I again ran on minimal fuel, although I used one additional gel because I was bonking impressively on the way back. Strava listed my moving pace as 8:42. Kinda cool that I am able to pull off the second 20 miler of the weekend at my marathon PR pace. All in all, a really nice day today, and I am feeling very optimistic about the race on 9/5. Training is now complete, and time to taper.
Sunday PM - 1.7 miles - 36:33
Little bit of a recovery walk with Christy to reach my goal for the week and also just to stretch out my legs after sitting like a lazy ass all day.
Monday, August 4, 2014
Blogging Revisited - 2 Weeks of Training
It's time to get back into doing something worthwhile with this blog, and I figure that I can go back to writing about my training to supplement my race reports. Here goes nothing.
Week of 7/21 - 7/27
Monday AM: 9.5 miles - 41:28 - Cycling
After the hard 20 mile effort yesterday, I decided on actually trying the commute to work. I took Ellsworth basically the entire way there, and had no issues until I got to State St. Then it got really sketchy having to cross over the freeway and into the circle.
Monday PM: 9.2 miles - 49:39 - Cycling
Decided to take the Eisenhower route home, and it wasn't much better than the ride in this morning. While it was much safer, it was much slower. The shitty road conditions also basically flattened both of my tires. I'll have to re-think my routes when I try this again.
Tuesday PM: 5.5 miles - 45:30
Easy loop down to NBP. Nothing special.
Wednesday PM: 8.1 miles - 1:09:41
Out and back to North Hydro Park and back. The last few days of training are taking a toll on my legs. Just cruised for the first 4 miles, and then after a quick bathroom break at the park, negative split the trip back.
Thursday PM: 1.5 miles - 29:26
Nice evening walk with Christy for a little active recovery and prep for the planned hard effort on Saturday.
Friday: OFF
Saturday AM: 33.6 miles - 7:42:31
Set out for my second attempt at the Waterloo-Pinckney trail at about 730am. I felt a bit more prepared this time around knowing that once I hit the bridle trail I needed to stick to the yellow loop. I took 4 handheld bottles and a full hydration bladder in my pack which worked out to 150 ounces of water. Knowing that I could refill at the nature center, I felt this was ample considering the increased heat compared to the last attempt in May. The plan today was to practice my race strategy, with the exception of using less fuel. I would keep a consistent pace on the flats and downs, and power hike all of the ups, and worked well for the first 9 miles. Surprise, once I hit the bridle trail, I got lost multiple times and ended up running in circles like I was in the Blair Witch Project. Constantly finding myself off trail, getting eaten alive by mosquitos, and the overgrowth on the trails constantly slicing into my legs quickly made me realize that this was going to be more of a mental training run rather than a physical training run. By the time I made it to mile 25, I was pretty much hating life and just ready to get the damn run over with. I was starting to get very low on water, and feeling very uneasy, I stopped and checked my phone to see how far I was from the nature center. Unfortunately, I had completely missed the turn leading to the nature center and was now in survival mode. To make the day even more interesting, I managed to find my way onto the property of a prison right before crossing over into the Pinckney Recreation area. After being stopped and questioned by some guards, I was able to convince them that I wasn't trying to stir up any shit, and they told me to get out of there. The remaining miles of the run were pretty uneventful. One foot in front of the other until I made it to the end of the trail at Silver Lake. My reward for the day was a nice cool dip in the lake. I don't plan on doing this trail again.
Sunday: OFF
I actually felt pretty decent today and could have gotten out for a run, but preferred to hang out with Christy and get stuff done around the house. Actually talked myself into getting out for a run, but when I stepped outside, it was a torrential downpour and quickly settled back on the couch and didn't feel the least bit bad about it.
Week of 7/28 - 8/3
Monday PM: 5 miles - 39:41
Quick out and back to NBP. Negative split the entire run, closing with a 7:09 final mile.
Tuesday: OFF
Too damn hungry to go out for a run when I got home and when I ate and digested, just didn't have it in me to get out. Decided to chill and go for a double the next day.
Wednesday AM: 6 miles - 48:42
This was a bit of a quicker tempo run in order to get done in time to get cleaned up and to work in time. Just a little out and back to the apartment complex down the way since it is the most well lit and safe route.
Wednesday PM: 10.4 miles - 1:23:36
Counter clockwise loop around Ford Lake with no water. Felt super solid especially considering this was the second run of the day and also longer and at a slightly quicker pace. Pretty stoked.
Thursday PM: 7.5 miles - 59:55
Typical NBP loop with the added loop out to the ballfields. Negative split the entire run. Very solid.
Friday: OFF
Resting for longer effort on Saturday.
Saturday AM: 20.1 miles - 3:29:18
Full Poto loop plus Silver Lake loop to get 20 miles in. Felt really strong today for the entire run, and kept a 10:30/mile average pace. One of those days where I could have just kept on going if I had more water and food. Eaten alive by bugs.
Saturday PM: 3.66 miles - 1:29:21
Easy recovery walk with Christy down to NPB with Rookie.
Sunday PM: 10.11 miles - 1:25:08
Really didn't have it going on mentally for this run today. Forced myself out the door to get to to NBP for a planned session of 15 hill repeats, but cut it short at 5 because I was interrupting a nice family's picture session. Instead, headed home through the south neighborhood and home for a quick bathroom break, and then out to the ballfields and back to cover the 10 mile goal. Felt great and this was a nice close to the week. Always nice to get over 60.
Week of 7/21 - 7/27
Monday AM: 9.5 miles - 41:28 - Cycling
After the hard 20 mile effort yesterday, I decided on actually trying the commute to work. I took Ellsworth basically the entire way there, and had no issues until I got to State St. Then it got really sketchy having to cross over the freeway and into the circle.
Monday PM: 9.2 miles - 49:39 - Cycling
Decided to take the Eisenhower route home, and it wasn't much better than the ride in this morning. While it was much safer, it was much slower. The shitty road conditions also basically flattened both of my tires. I'll have to re-think my routes when I try this again.
Tuesday PM: 5.5 miles - 45:30
Easy loop down to NBP. Nothing special.
Wednesday PM: 8.1 miles - 1:09:41
Out and back to North Hydro Park and back. The last few days of training are taking a toll on my legs. Just cruised for the first 4 miles, and then after a quick bathroom break at the park, negative split the trip back.
Thursday PM: 1.5 miles - 29:26
Nice evening walk with Christy for a little active recovery and prep for the planned hard effort on Saturday.
Friday: OFF
Saturday AM: 33.6 miles - 7:42:31
Set out for my second attempt at the Waterloo-Pinckney trail at about 730am. I felt a bit more prepared this time around knowing that once I hit the bridle trail I needed to stick to the yellow loop. I took 4 handheld bottles and a full hydration bladder in my pack which worked out to 150 ounces of water. Knowing that I could refill at the nature center, I felt this was ample considering the increased heat compared to the last attempt in May. The plan today was to practice my race strategy, with the exception of using less fuel. I would keep a consistent pace on the flats and downs, and power hike all of the ups, and worked well for the first 9 miles. Surprise, once I hit the bridle trail, I got lost multiple times and ended up running in circles like I was in the Blair Witch Project. Constantly finding myself off trail, getting eaten alive by mosquitos, and the overgrowth on the trails constantly slicing into my legs quickly made me realize that this was going to be more of a mental training run rather than a physical training run. By the time I made it to mile 25, I was pretty much hating life and just ready to get the damn run over with. I was starting to get very low on water, and feeling very uneasy, I stopped and checked my phone to see how far I was from the nature center. Unfortunately, I had completely missed the turn leading to the nature center and was now in survival mode. To make the day even more interesting, I managed to find my way onto the property of a prison right before crossing over into the Pinckney Recreation area. After being stopped and questioned by some guards, I was able to convince them that I wasn't trying to stir up any shit, and they told me to get out of there. The remaining miles of the run were pretty uneventful. One foot in front of the other until I made it to the end of the trail at Silver Lake. My reward for the day was a nice cool dip in the lake. I don't plan on doing this trail again.
Sunday: OFF
I actually felt pretty decent today and could have gotten out for a run, but preferred to hang out with Christy and get stuff done around the house. Actually talked myself into getting out for a run, but when I stepped outside, it was a torrential downpour and quickly settled back on the couch and didn't feel the least bit bad about it.
Week of 7/28 - 8/3
Monday PM: 5 miles - 39:41
Quick out and back to NBP. Negative split the entire run, closing with a 7:09 final mile.
Tuesday: OFF
Too damn hungry to go out for a run when I got home and when I ate and digested, just didn't have it in me to get out. Decided to chill and go for a double the next day.
Wednesday AM: 6 miles - 48:42
This was a bit of a quicker tempo run in order to get done in time to get cleaned up and to work in time. Just a little out and back to the apartment complex down the way since it is the most well lit and safe route.
Wednesday PM: 10.4 miles - 1:23:36
Counter clockwise loop around Ford Lake with no water. Felt super solid especially considering this was the second run of the day and also longer and at a slightly quicker pace. Pretty stoked.
Thursday PM: 7.5 miles - 59:55
Typical NBP loop with the added loop out to the ballfields. Negative split the entire run. Very solid.
Friday: OFF
Resting for longer effort on Saturday.
Saturday AM: 20.1 miles - 3:29:18
Full Poto loop plus Silver Lake loop to get 20 miles in. Felt really strong today for the entire run, and kept a 10:30/mile average pace. One of those days where I could have just kept on going if I had more water and food. Eaten alive by bugs.
Saturday PM: 3.66 miles - 1:29:21
Easy recovery walk with Christy down to NPB with Rookie.
Sunday PM: 10.11 miles - 1:25:08
Really didn't have it going on mentally for this run today. Forced myself out the door to get to to NBP for a planned session of 15 hill repeats, but cut it short at 5 because I was interrupting a nice family's picture session. Instead, headed home through the south neighborhood and home for a quick bathroom break, and then out to the ballfields and back to cover the 10 mile goal. Felt great and this was a nice close to the week. Always nice to get over 60.
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