Monthly Archives: May 2011

2011 Training Log – Week 21

Got some momentum going now. First 80 mile training week since last July. Very happy with that. Now I just need to hold on to this consistency and let it all sink in.

John Nevels posted the following on one of the email lists I subscribe to. He was helping a runner friend prepare for a 50K race when the topic of ‘what is the secret’ came up:

many explanations, some passive, some rigorous, some rather mystical, have been
put forward to describe this supposed secret, but i don’t think that all of it is warranted.

i think it can be summed up in one word:  consistency

it’s no secret, and it’s painfully obvious, but it’s also so incredibly
difficult, if not impossible to live by.

day after day after day after day is the easy part.
week after week after week a little more difficult.
month after month and year after year… this is when the idea is lost.

the tendency is to assume that something isn’t quite working right after a
year(s) of training without a pr or a win.  clearly some “trick” must be missing
from the training regimen, some miracle product, shoe, gel or mantra everyone
else has that i don’t.

but, as with most aspects of the ultras, patience – utter, total, mundane,
and relentless  patience – seems to be the key to this consistency.

determination, heart, drive, spirit – call it whatever buzzword you like, but
when it comes down to it, consistently, patiently, unrelentingly placing one
foot in front of the other.

this may seem obvious to many, but its simple, yet all-encompassing nature bears
repeating from time to time.  i know i need to hear it, and i suspect others do
as well.

I really liked that and wanted to post it as a reminder that I can refer back to in the future. Especially the “relentless patience” part. Just keep at it.

MONDAY
Activity Run Miles 11 Time 1:36 Avg HR 139
Felt pretty cashed today after working some big hours and late nights on the weekend. Also had sore legs from the faster run on Saturday and timed this one right at the 48 hour DOMS peak. Gut issues plus some reflux made this a real dandy. Got it done and will be better for it. I think.
TUESDAY
Activity Run Miles 10 Time 1:37 Avg HR 123
Extremely tired. Settled for a pace somewhere between a jog and a plod and got some miles in while trying to take it easy in the steady rain.
WEDNESDAY
Activity Run Miles 7 Time 1:08 Avg HR 126
Still feel like crap, but a little better crap today. Ran with a buddy from work, the time flew by. Laughing so hard I couldn’t breathe at times.
Activity Hike Miles 11 Time 3:40 Avg HR 115
Prep hike with the scouts for our 50 miler in July. Did this with fully-loaded packs, and man what a wake up call it is to heft that thing up on your back for the first time of the year. I dragged a bit, but got through ok. The boys all did fantastic.

THURSDAY
Activity Run Miles 10 Time 1:29 Avg HR 144
Pace doesn’t really show it, but this was a decent effort on the trails at the Boneyard. Finally feeling a little better. Was good to get the hr out of the 120s for a change.First run in the hot-off-the-press La Sportiva Quantum. The wavy sole wonder. I had it in my head that I wasn’t going to like these shoes, I have been steering clear of the trend towards bigger/softer shoes, but I have to say I liked these quite a bit. It’s only one run, but I was pleasantly surprised. They feel a bit heavy, and are too narrow for me. I think if I cut off the stretchy ‘scree guard’ and remove the insole, that will give my foot enough room. Interesting shoe and I’m looking forward to taking them on some rough terrain to see how they do.

Spent the evening slacklining at the park.

FRIDAY
Activity Run Miles 20 Time 2:52 Avg HR 144
One of my favorites, the steady 20 miler. Two 10 mile laps, with a one minute negative split. Heart rate was in the comfort zone, weather was great. Have a busy weekend coming up so good to get this one out of the way early.
SATURDAY
Activity Run Miles 6 Time :55 Avg HR 133
Easy jog around the neighborhood. Feeling yesterday’s long run a bit, but not as bad as I expected. Said hello to Mr. Heron.

Killed some time playing with the new camera while waiting at the airport.

DIA carpet

Running shoe mesh

Tower

Da plane

Zooming down the tunnel

SUNDAY
Activity Run Miles 5.5 Time :48 Avg HR 134
Treadmill.
TOTALS
Total Time 14:08
Foot Miles 80.6 Foot Time 14:08
Bike Miles 0 Bike Time 0

Pic of the week:

This week’s all-star cast, in order of appearance.

A Birthday, a New Camera, and a Slackline

After a little birthday celebrating, we spent the evening at the local park trying out some new toys.

Lucky 13!

I got a new camera that I was wanting to try out, and so we headed over to the park and set up our new slackline for the first time. I had been thinking about getting a slackline for a while, it seemed like a great family activity that we can all have fun with. When a starter kit went on sale at REI the deal was done. Very happy with the purchase! It was incredibly challenging, but a lot of fun to play around on.

Toe shoes? Check.

The girls got by with a little hand-holding.

No thanks, says the dog.

We improved quickly, but have a long way to go.

I made it all the way across. Once. Out of about 40 tries.

Slackline rookie:

I’m pretty happy with the camera so far. There are a few things I have issues with. I can’t stand the dreaded white sky, but lighting conditions were a little challenging. The video sucks, and I need to disable the anti-shake settings and see if that cleans it up. I love the speed though, very quick – that was one of the biggest gripes with my old one. I missed so many shots just waiting for the thing to boot up or cycle after a photo. I’ll write up some more details once I spend some more time with it. I’m looking forward to using it at the Bighorn 100 next month to document some incredible scenery and show what it’s like to travel 100 miles on foot through the mountains. Stay tuned!

2011 Training Log – Week 20

Great week. Saw tons of improvement in my leg each day. Last week I feared my summer running season may be done for, and this week I’m back at it. I’m incredibly grateful to be running again, realizing that things can change at any time.

I’ve got some catching up to do, but feel like things are heading in a positive direction for sure.

MONDAY
Activity Bike Miles 27.3 Time 1:30 Avg HR 148
Took the mountain bike out on the roads for my hour of power workout. Not very creative. Warm up, go hard for one hour, cool down. It’s a good strength builder when done on the mtb. Thought I would be hard pressed to crack 18mph, but ended up with my second fastest ride of this nature for the year. I flipped the watch over to the lap stats display with 10 minutes to go and was surprised to see 19.7 for the average speed. I turned myself inside out for those last few minutes into a headwind to bring the average up to 20.0. The leg was a little sore, but nothing too bad.Split:

20.0mph / 1:00 / 156avg

TUESDAY
Activity Run Miles 7 Time 1:08 Avg HR 126
10 day delay of game, then back in action. This is what I gambled on with finishing the CP 50 miler after tearing something in my leg at mile 12. I knew from previous muscle tears that after 10 days I would probably be able to run again. I had to take it very easy and be mindful of my footstrike, but it went ok. I wore my beefy trainers to protect my injury, and they felt huge compared to the light shoes I normally run in. Those shoes made me feel like I was wearing the cone of shame:

WEDNESDAY
Activity Run Miles 10.1 Time 1:27 Avg HR 147
Very gimpy to start, but felt a lot better after a mile or so. Didn’t have to favor the leg too much, but I’m sure it’s going to feel pretty worked after this one. Back in the Minimus today.
THURSDAY
Activity Run Miles 7 Time 1:08 Avg HR 128
Carbon copy of Tuesday. Was limping a bit last night, leg was very sore. Rolled out the calf a bunch, felt a lot better today. Back to the beefy shoes, though.
FRIDAY
Activity Run Miles 12.2 Time 1:47 Avg HR 148
Good-ish. Tight calf. Started to get really tired after 11, shut down a little early. Got about 1,000′ feet of climbing. Not much, but glad to do some bigger hills for a change.
SATURDAY
Activity Run Miles 15 Time 1:54 Avg HR 160
Pulled that one out of somewhere….opened with a downhill 8:15, then loosened up and got rolling to come in with 7:38 pace overall. Nothing special for most guys, but considering where I was a week ago this was most excellent. Felt good to cruise along like that.
Two weeks later:

SUNDAY
Activity Run Miles 9.3 Time 1:25 Avg HR 142
Calves super tight again. Took it slow and babied them. Everything else felt fantastic.
TOTALS
Total Time 10:22
Foot Miles 60 Foot Time 8:52
Bike Miles 27.3 Bike Time 1:30

Pic of the week:

My walking buddy. We total around 6-8 miles a week together.

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