2011 Training Log – Week 22

I need about a year’s worth of weeks like this one and I might start getting close to where I want to be. Just squeaked out another 80 with some high quality stuff in the middle, and easy running after that. I still have some issues with my heel/achilles area that are holding me back – but I’m very grateful to be running at all.

11 days to Bighorn 100. Man, that came up quick! Sounds like the area is still buried in snow so we’ll most likely be running an alternate course. I’m feeling decent for this one, and look forward to running the race. I want to run pretty easy, though. Hoping to get through with as little damage as possible so I can continue building up for Leadville. I haven’t done two 100 milers in the same year, so this is new territory for me.

MONDAY
Activity Run Miles 10.6 Time 1:34 Avg HR 147
Heel very grumpy – hard to run on first thing in the morn, going uphill – was hurting, and trying to hurry, bad combo. Almost turned around a few times. needed the xtra-strength mangasil to get thru this one.
Activity Hike Miles 5 Time 2:00 Avg HR
Nice Memorial Day hike with the family up in the Evergreen area.

TUESDAY
Activity Run Miles 12 Time 1:37 Avg HR 163
Fantastic run. Felt good, even had a tiny bit of spring in my step – haven’t noticed that in quite a while. Rather than bury myself in an effort when feeling the slightest bit good, as I’m prone to do, I kept it in 3rd gear and just motored around the trails. ~8 min pace on this course with 1,400′ of climbing was pretty decent for me at this level of effort. Nice to run in some truly warm weather for a change.
WEDNESDAY
Activity Run Miles 23.3 Time 5:11 Avg HR 132
Boulder 3 peaks. Showed up early and got in 7+ before the group arrived. added 16 more. Tagged all 3 summits.
THURSDAY
Activity Run Miles 7 Time 1:07 Avg HR 126
ugh. in bed at 3:15, up at 5:30. knew it would be rough, just jogged and got it done.
FRIDAY
Activity Run Miles 9 Time 1:26 Avg HR 144
Very tired and a bit sore, which is normal 2 days after a bigger effort. Put on the tunes and jogged the trails at the boneyard. There is a small park at the top of the loop I run. I picked up trash (corona bottles, arizona tea cans, pizza box, old budweiser cans, cardboard, plastic, etc., etc.) on every lap and then ran it up to the garbage can at the park.

At least it was a Green Box “One Planet – Our Responsibility”

SATURDAY
Activity Run Miles 12.1 Time 1:42 Avg HR 145
Ran home from the dog park. Decent run, heel was iffy but everything else felt good.

SUNDAY
Activity Run Miles 1 Time :10 Avg HR 115
Treadmill. Got a phone call and running time was over by the time I was done talking. No big loss, not really feeling it today anyway.
TOTALS
Total Time 14:48
Foot Miles 80.1 Foot Time 14:48
Bike Miles 0 Bike Time 0

Pic of the week:

One of the various creatures you can find on a Boulder street corner.

Boulder 3 Peak Run

If you participate in the Colorado Front-Range blog ‘scene’ at all, you’ll know that Green Mountain in Boulder is the altar where some of running’s finest choose to worship. Being old and crotchety, and somewhat anti-trend (ok, some of that is true, but mostly I am just lazy and stick to my own routines), I have never really felt the need to go up there. That all changed when members of the BTR night running crew put out the call for a Supersized Edition Wednesday run. The plan was to hit Green, Bear, and South Boulder Peaks and be out for about 4 hours. I jumped at the chance to get in a final long effort before Bighorn and running at night with a group on new-to-me trails was a most excellent bonus.

The group was meeting at 8pm, but I got there a couple of hours early to take in the scenery, shoot a few pics, and log a few extra miles. Wow, what a treat. I started at Chatauqua and climbed up the Royal Arch trail. Too many people for my taste (how did college kids get so young all of a sudden??), but the area was beautiful.

The recent rainy weather we have been experiencing has really turned everything green. Green Mountain, indeed.

I took my time and enjoyed exploring the area.

Bark

Beetle. But not a Bark Beetle, nor a barking beetle.

I don’t look it, but I was impressed with the place.

Aren’t you?

Count me among the converted.

I managed to cover a little over 7 miles before meeting up with the group. We went up Green Mountain and made it to the top before having to turn our lights on. Man, that thing is steeeep! Awesome view of the city lights far below. Reminded me of the view on approach to DIA coming home from the west coast.

Lights blazing, 8 of us took off on the descent. News flash, it’s steep too! My flashlight would cast a shadow over what looked to be a 10-12 foot cliff in the trail only to illuminate 5-6 tiny steps on the backside at the last moment. Fun!

I really enjoyed the traverse over towards Bear Peak on a very nice trail. Even though it was night time, there was enough ambient light that we could clearly see Bear off in the distance towering over us. Time to get to work.

We grunted up that climb and regrouped at the summit. The air was perfectly still and I was completely comfortable in a sleeveless shirt. Quite a contrast to the gale force winds we’ve had day after day after day. I really enjoyed hanging out up there, cracking up at everyone’s stories and jokes, and just generally soaking in the fact that is was 11pm on a weeknight and I was high above it all.

From there we had a short trip over to South Boulder Peak where we regrouped again and enjoyed the last of the views for the night before descending into Shadow Canyon. I went from being a Boulder peak virgin to tagging the 3 main ones all in one night. Sweet!

From the bottom of Shadow we hooked onto the Mesa Trail for the 6 mile return to Chatauqua. My legs really came to life on this section. I love the more rolling nature of that trail and felt really good running the small climbs and bombing the descents as a few of us cranked it up a notch or two. We were eating well into the next day time-wise by this point due to some extended regrouping waits, but all was good. Tearing down a rocky trail with a couple of other guys by the light of headlamps and flashlights at two in the morning was a rush. Love that kind of running.

I made it back to my car and nearly cried tears of joy when I found a Taco Bell that was still open for business. This cowboy was hungry! Soon I was cruising home with burritos in the belly and finally got to bed at about 3:15 in the morning. Couldn’t have asked for a better night and training run for Bighorn. I finished with 23.3 miles and 7,000′ of climbing. Huge thanks to CG and the gang for letting me tag along. Can’t wait to do it again.

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.