Monthly Archives: February 2012

2012 Training Log – Week 5

Typical taper week.  Felt like cr@p every run only to have the legs feel light and snappy for the race.  Good timing!  Ran great the first 80% of the race, then pretty bad the last 20%.  Fair result considering where I’m at in my training.  Work to do!

Monday
5 miles
Saucony Peregrine

Hildebrand Ranch after work. Packed snow, but it was soft and I sunk 2-6 inches every step. Tough run.


Tuesday
7.4 miles
Saucony Peregrine

Very snowy. Easy tempo.

Also set a new best on my TRX. When I started I could only do 3 rounds with 5 reps of my exercises. This time I did 7 rounds of 7 reps. Definitely getting stronger. Feels good!


Wednesday

OFF


Thursday
6 miles
Saucony Peregrine

Easy final run before race day.


Friday

OFF


Saturday
31 miles
New Balance MT110

Psycho Wyco 50k. 5:09. 15th out of 120. 3rd master. 4,500′ climbing.


Sunday

OFF


Total: 50 miles / 8:07 / 490 TSS

Pic of the week.  Long drive to KC.

2012 Training Log – Week 4

February already.  Wow.

This week ended up being a steeper taper than I was planning on (dropped to 50% of normal volume), but that’s ok.  Got a lot of good cross training shoveling snow and sledding with the kiddos.

No idea what to expect from the 50k this week.  At least it looks like the weather and roads will be good.  Driving to Kansas this past weekend would have been out of the question with I-70 closed for a good chunk of Friday and Saturday.  I’m feeling more fit every week, but far from sharp.  I’ll give it a good effort and see how it goes.  Looking forward to it.

Monday
3.6 miles
26 TSS
Merrell Trail Glove

Calf was giving all kinds of bad signals, reminiscient of last spring when I suffered a minor tear and had to sit out for two weeks. Played it safe and cut the run short.


Tuesday
10 miles
118 TSS
Mizuno Ronin

2 wu, 6 tempo, 2 cd. Calf held up ok.


Wednesday
7.2 miles
63 TSS
New Balance MT110

Muddy run at the boneyard.  Took along my TRX system and did 6 rounds of my circuit for a new best.  Feeling stronger each time.


Thursday
7.5 miles
88 TSS
Saucony Kinvara

Felt better than I thought I would. Got in a nice cruise before the blizzard hit.


Friday

Off.  Buried in a mountain of snow and work.


Saturday
7 miles
77 TSS
Nike Free

Took my Virtual Reality Treadmill idea for a spin. Happy with how it turned out.  Really made the time go by fast for what would have normally been a boring jog on the mill.


Sunday

Off


Total: 35.5 miles / 5:51 / 375 TSS

Pic of the week.

DIY Virtual Reality Treadmill: Leadville 100 Powerlines Climb

In one form or another, I’ve had this idea rattling around my noggin for several years.  Take GPS data from a run and follow along in Google Earth as you run on a treadmill.  This is not a unique thought, there are many indoor devices that will do similar things.  CompuTrainer and Tacx make bike trainers that adjust the resistance while you follow a route on a computer screen, and Nordic Track makes a treadmill that automatically adjusts the incline as you go along.  Very cool stuff, and I would love to have any of them.  Trouble is, they will set you back anywhere from $1,000 to $2,000.  That’s where the DIY part comes in.

I thought that I could come up with something similar for FREE, assuming you already have access to a treadmill.  The other aspect I like is that this is based on a real run.  The data came from the 2010 Leadville annual group night run.  We started at Fish Hatchery (mile 77 of the race course) and ran the final 23 miles to the finish.

For this task, I took the data from the start at FH and clipped it off a little over 5 miles later at the top of the Powerlines climb.

Why Powerlines?  Why not use the more dramatic Hope Pass for this instead?

There are so many iconic climbs to choose from.  Most of them get their reputations because they are long and steep.  To simulate Hope Pass, you can just max out the incline on your treadmill and go.  That’s all there is to it.  Powerlines was well suited to the DIY VR concept because it has a lot of variety.  There are several downs mixed in with the ups, and the grades vary from mild to very steep keeping things mixed up very nicely and make for a more engaging experience.

Using SportTracks, which has the ability to create splits after the fact, I was able to zero in on the individual high points of the route.  Then I calculated the average gradient for each section, along with the average speed.

Then I took that data and did many test runs with paper printouts that would prompt me when to change speed and incline.  I kept a pen handy as there were several small tweaks to be made in order to smooth things out a little and make it all flow better.

That was followed by more number crunching in Excel.  Toying with universally faster paces to see how it all felt.

In total, I worked on and off for two months to get things dialed in.  With the help of some GPS track playback software, I recorded the base footage along with an elevation graph that fills in as you go.

The basic idea being to crank up some of your favorite tunes, start the YouTube playback, and hop on the treadmill to follow along.  It will prompt you along the way to change incline and speed.

I had a little fun with the speed graphic.  Ketchup represents the actual speed recorded on that run back in 2010.  Then the various Taco Bell hot sauce packs (mild, hot, fire) represent 10%, 20%, and 30% increases.  That way, you can pick a level and stick with it for the duration.

I took care to arrange the speed and incline prompts in the optimal order.  I quickly learned that it wasn’t fun to ramp the speed up while you were still climbing at 15%.  Better to drop the incline, then speed up.  When you are going over the top of the false summits, it almost feels like you are really going downhill.

Even though there are grades as high as 22%, I chose to cap this at 15%.  That is as high as my treadmill will go.  If yours will only do 10% or 12%, just hit that when you see the 15.

You can always speed up or slow down if you don’t like one of the preset options.  If you stick with the incline changes, just track your ending mileage to see improvement and work to run a little faster (which doesn’t speed up the video, but will result in going further on the treadmill) over time.

The scale at the bottom of the elevation profile represents kilometers.

Now that the Front Range of Colorado is buried under a few feet of snow, it seemed like the perfect time to finish this up and get it out there.  I hope you find it enjoyable and I’ll see you in Leadville this summer!

Disclaimer:  The real climb is a LOT more difficult than running on some treadmill…

Have fun!