Monthly Archives: March 2012

2012 Training Log – Week 10

Took things pretty easy this week.  Great run on Wednesday, the rest were blah.  Time to start packing and get this show on the road.

Monday
7.4 miles
New Balance MT110

Easy jog at the Boneyard with tired legs.


Tuesday
7.4 miles
New Balance MT110

Ditto yesterday.


Wednesday
12.6 miles
New Balance MT110

Fantastic run in Waterton Canyon. My wife rode her bike alongside as I tempo’d up and back. Best run I’ve had in a while, we had a great time enjoying the evening in the canyon. My legs were still just slightly tired from the big weekend, but felt very strong. Ended up with 7:40 pace and 155 heart rate. Perfect effort level. Pretty relaxed going up (8:10), then bumped up the intensity a little coming back down (7:05).


Thursday
6.5 miles
New Balance MT110

Another easy Boneyard jog.


Friday
8.8 miles
New Balance MT110

Easy jog.


Saturday
7.1 miles
New Balance MT110

Windy! Ran from home up to Roxborough State Park. Legs are feeling pretty junky. Typical taper week stuff.


Sunday

OFF


Total: 49.8 miles / 7:45 / 524 TSS

Pic of the week:

The dog is not as excited about the new camera as I am.

2012 Training Log – Week 9

Another 80 mile week in the bag.  Taking a look back at the last month, my training would seem pretty flat with week after week of 80 miles.  I have really been modulating it quite a bit, though – with lots of micro cycles of bigger or more intense efforts mixed in with very easy days or even complete days off.  I got all of my mileage this week with two complete days off.  Exact same mileage as last week, 3 minutes longer.  Hopefully this will cause enough of the right kind of stress on my body to get it to respond and compensate during the easy times.

My 100 mile race is 12 days away.  Hard to believe it’s here and I will be lining up for one of those things again.  I would like another month’s worth of training behind me, but I feel about as ready as I can be at this point.  I’ve gotten 7 runs of over 20 miles in over the past 5 weeks as well as a couple more days with 20 total split over two runs.  I’m looking forward to a good long run and seeing a bunch of old and new friends.

Nothing really set this week, will probably shoot for 50-60 miles with one hard effort and one medium length run.

Monday
10.4 miles
New Balance Minimus Trail

Felt pretty good coming off the 23 on Saturday. Got after it a little on some small hills.

Monday
5.6 miles
Saucony Fastwitch

Night run around the neighborhood.


Tuesday
13.3 miles
Saucony Kinvara

This was an interesting experiment. I wanted to do a fairly hard 13 just like last Tuesday, but knew I’m a little compromised fatigue-wise from the load I’ve been carrying for a few weeks now.

I pushed up into the higher tempo zone right from the start and felt about like I expected. Not too zippy, but able to do the work.

I knew it would be tough, but I at least wanted to match last week’s time.

Things went alright until about mile 8. Then I started having an overwhelming feeling to just stop in my tracks. This is where the experiment comes in. I wanted to see how long I could stay in this state of maintaining pace when everything was saying stop. How much power does the brain have over the body?

I was trying all kinds of mental tricks, telling myself – do not quit – just keep going – almost done – etc. It’s not like I was even going all that fast, but I was beat-down tired. My form sucked, my legs felt like lead.

I cracked badly at mile 10. Stopped in the middle of the sidewalk. Regrouped, then shuffled the last 3 miles.

Sometimes I think it’s good to go deep like this. It seems to get down under the first layer of muscle that is always used to doing the work and forces the more dormant ones to pick up some of the slack.


Wednesday
3 miles
Nike Free

Easy AM treadmill.

Wednesday
6.6 miles
Mizuno Ronin

Easy jog after work.


Thursday

OFF


Friday
21 miles
Saucony Kinvara

Long run home after work. Only needed the headlamp for the final mile. Took it pretty easy as I am getting up at 4:30 in the morning to run back.


Saturday
21 miles
Saucony Kinvara

Same routine as two weeks ago. I have to do some weekend work, so I planned ahead and ran home Friday night leaving my car and supplies at work so I could turn around and run back in Saturday morning. I got an early start, and other than my cranky heels, felt really good. I cruised back at a comfortable 8:42 pace and made it with plenty of time to spare for my 9:00 scheduled start. I did both of these runs with a fully loaded hydration pack, and really enjoyed keeping my phone in the chest pocket and letting Pandora play through the speaker. Much better than earbuds.


Sunday

OFF


Total: 80.9 miles / 12:06 / 816 TSS

Pic of the week:

Sold one of the herd this week.  Raising some cash for a camera purchase.  Gonna miss this one, it was a really good bike.

2012 Training Log – Week 8

I think I dodged a bullet this week after taking a hard fall on Wednesday.  I still managed to get 80 miles and am looking to do the same next week.

Monday
11 miles
Saucony Kinvara

Nice cruiser run. Felt a lot better than I expected to after the back-to-back 20 milers on the weekend.


Tuesday
13.4 miles
Saucony Kinvara

Pushed this one fairly hard, but nothing crazy. Avg HR 155. Some high school kids driving by gave me some crap yelling out the window. I was struck by how quickly but casually my middle finger was raised. I didn’t make a big show of it, but I need to get better at just ignoring that stuff. I am FAR better than I was back in the cycling days, though…

Tuesday
7 miles
Saucony Fastwitch

Knowing that tomorrow would be a short day, I headed out at 9pm and got in some more miles. A little tired, but felt quite good considering the work I’ve done over the last several days.


Wednesday
5.1 miles
Saucony Kinvara

I was about 5 steps into the run, accellerating while making a right hand turn when I broke traction on some deceptively slick mud and went down hard. I think that is the 6th or 7th time hitting the deck this winter. The Agile Fox is not so agile lately. Anyway, I jumped back up and continued on my run. Sore hands, shoulder, elbows, hip, knee – I really made good contact with everything. Later in the day when I would get up from my chair, my knee was really stiff and sore. Because I was turning while I slipped, the knee was torqued on impact, doing a bit of damage.


Thursday
11.1 miles
Saucony Kinvara

This was all about testing the knee. Seemed better after I got going, so I just jogged easy.


Friday
10.1 miles
Saucony Kinvara

Another knee test. Still feeling a little tweaked, but better than yesterday. If I rotate it, it hurts. As long as I keep it moving forward in a normal plane it seems ok. Very slow jog today.


Saturday
23 miles
New Balance MT110

I turned down an offer from Dan to do a long trail run and was resigned to just jogging some laps around my neighborhood early enough to be done before my son’s basketball game. This would give me a chance to bail early if the knee went south as well. I set out just before 06:00 and felt quite good. A lot better than the past 3-4 days, so I headed down into Chatfield and then up Waterton Canyon for the first time in over a year. It was a great run. My knee did fine on the smooth dirt. I don’t think it’s ready for doing anything technical or with a lot of climbing, but I’ll take it. It was so nice to get up Waterton again. I felt bad for taking it for granted all of these years, and felt like I was seeing an old friend again.


Sunday

OFF

Legs feel pretty decent after yesterday.  Got in a good TRX session.


Total: 80.9 miles / 12:03 / 885 TSS

Pic of the week:

Crazy weather.  Same spot, same time of day, exactly one week apart.