As I write this, I can't decide whether or not the pain on the outside of my left knee during my Sunday long run was general fatigue....or something else. I'm hoping it was just fatigue and someplace had to give a little. Outside of that, I'm feeling like my training is really paying big dividends. I've pretty much been very patient with my new heart rate training (this is my first year - prior to this I've always worked out on feel). I've been following Mark Allen's philosophy of doing all of my base building at or below my Maximum Aerobic Heart Rate (MAHR), mine is 152. At first, doing this is excruciatingly slow. I'm just not used to running that slow, in the past I would think I'm not going fast enough if I wasn't averaging under 8:00 miles, now I rarely go that fast even.
3/1/10: Recover Run: 3.3 miles, 30 minutes -- PM Open Gym Basketball: 95 minutes.
3/2/10: Easy Run/Jog: 3.2 miles, 35 minutes
3/3/10: Regular Run: 6.0 miles, 55 minutes
3/4/10: AM Run: 6.5 miles, 54.5 minutes -- Lunch Run: 3.5 miles, 32 minutes (build up run start at 10:00 pace increasing .1 mph every 400 meters)
3/5/10: AM Swim: 1k, 40 minutes -- LUNCH RUN: 9.92 miles, 1:07:33, 6:47 pace! This was the first day that I tried to keep my effort above my MAHR of 152, I felt very, very strong. This was no where near race effort and I basically knocked off a 10 miler at last years all out 5 mile race pace!!!!
3/6/10: Rest Day
3/7/10: Long Run: 14.69 miles, 2:25:32...Jogged the first 4 miles slow and through a lot of snow/ice covered sidewalks on Fairmount Blvd. That turned out to be my first mistake. The second mistake was attempting to run on the snow pack of the trail in between Shaker Blvd in street runners. Third mistake was stepping on ice, which turned out to be covering a huge puddle, where subsequently my feet got soaked. Somewhere on Gates Mills Blvd, near the 3 tier climb, I noticed a hitch in my gate. About 5 minutes later I noticed pain in the outside of my left knee. Damn. Please, no injuries now. I made it back home okay, but the knee throbbed on and off throughout the day. It feels fine today, after a super easy recovery run, but still, this has me worried a bit.
Weekly Totals:
Run: 47.09 miles
SWIM: 1k
Weight: 176.0 lbs (-6 lbs)
Countdown to Fools 50K: 20 days
Congrats to David Dysert for his 3:50:34 winning time in the Green Jewel 50K 3/6/10
Check out a Green Jewel 50K video by Chef Bill Bailey:
Goals for this week: Stack up the miles big Tuesday - Friday (Sat/Sun/Mon - Enjoy Weekend at secluded cabin in West Virginia with family!)
Coming soon: A discussion about projecting my race time for the Fools 50K and why running the Cleveland Marathon looks easy.
Monday, March 8, 2010
Saturday, February 27, 2010
Ultra Run Training - Week In Review (2/22/10 - 2/28/10)
Snow. All workouts done indoors except for the 12.5 miler I just finished.
Days to Fools 50k: 24
2/22/10: AM RUN - 5.5 miles, 52:00 (2.5 WU, 1x200 @ 5:30 pace, 600, 500, 400 @ 6:00 pace, plyos, chest, bi\'s, abs). OPEN GYM: Full Court Basketball, 105 minutes
2/23/10: AM RUN - 5 miles, 46:00 (Recovery Run) LUNCH RUN - 4.63 miles, 46:00 (Recovery Run)
2/24/10: AM RUN - 4 miles, 38:18 Intervals - fast 200s, 300s, then build-up to 5% @ 8:00 pace, and back down
2/25/10: AM RUN - 6 miles, 49:03 Short Sprints - 4x(2x50meter sprints)
2/26/10: AM RUN - 3.25 miles, 30:00, 1 mile WU, increasing to 4% and 7:13 pace, 400 CD
2/27/10: REST
2/28/10: AM RUN - 12.5 miles, 1:52:00 - 90% on snow pack trails at Shaker Lakes. Fun.
Summary: All in all, a good week - but too much speed work, not enough endurance miles.
Totals for the week:
Run: 40.88 miles
Bike: 0 miles
Swim: -
Weight: 182.0 lbs (+2.0 lbs)
Totals for the month:
Run: 180.79 miles
Bike: 22.5 miles
Swim: 3,500 meters
Weight: 182.0 lbs (-6.0 lbs)
Days to Fools 50k: 24
2/22/10: AM RUN - 5.5 miles, 52:00 (2.5 WU, 1x200 @ 5:30 pace, 600, 500, 400 @ 6:00 pace, plyos, chest, bi\'s, abs). OPEN GYM: Full Court Basketball, 105 minutes
2/23/10: AM RUN - 5 miles, 46:00 (Recovery Run) LUNCH RUN - 4.63 miles, 46:00 (Recovery Run)
2/24/10: AM RUN - 4 miles, 38:18 Intervals - fast 200s, 300s, then build-up to 5% @ 8:00 pace, and back down
2/25/10: AM RUN - 6 miles, 49:03 Short Sprints - 4x(2x50meter sprints)
2/26/10: AM RUN - 3.25 miles, 30:00, 1 mile WU, increasing to 4% and 7:13 pace, 400 CD
2/27/10: REST
2/28/10: AM RUN - 12.5 miles, 1:52:00 - 90% on snow pack trails at Shaker Lakes. Fun.
Summary: All in all, a good week - but too much speed work, not enough endurance miles.
Totals for the week:
Run: 40.88 miles
Bike: 0 miles
Swim: -
Weight: 182.0 lbs (+2.0 lbs)
Totals for the month:
Run: 180.79 miles
Bike: 22.5 miles
Swim: 3,500 meters
Weight: 182.0 lbs (-6.0 lbs)
Saturday, February 20, 2010
Ultra Run Training - Week In Review 2/15/10 - 2/21/10
What a week! Many challenges with sick kids, work, etc.
I just finished my weekly long run and I'm exhausted, but very satisfied. Here is my training week:
2/15/10: Run - 7.2 miles, 55:20 = 7:41 pace. Skips, grapevines, stairs, planks, pushups, curls.
2/16/10: AM Warm up Run - 1.5 miles, 13:42, AM weights - Upper Body, 35 minutes. Lunch Run: 5.5 miles, 44:45, 800 WU,(9x400s: 1:38, 1:37, 1:36, 1:35, 1:34, 1:33, 1:32, 1:31, and 1:30) (400RBI) 800 CD
2/17/10: Lunch Run - 6 miles, 52:55 - 800 WU, 2 miles build up to 3%, last 1.25 miles @ 7:13 pace, 400 CD. PM BIKE RIDE - 10 miles, 45 minutes
2/18/10: AM Run - 6 miles, 49:34. Lunch Run - 4.25 miles, 37:27, 800 WU, then 8:40 for 3 miles, then 8:00 pace for 800, then 7:13 pace for 800, 400 CD
2/19/10: Run - 6 miles, 50:58, 1 mile WU, 4x200 hills 6% @ 6:31 pace (400RBI), then 8:06 pace for remaining miles, with various grades of 1 or 2%.
2/20/10: Long Run - 19.87 miles, 180 minutes, 9:06 pace!! 10k split - 54:54, 13.5 miles split - 2:03:30, last 10.1k - 56:30. Felt great for most of the run. The last 2miles or so were challenging. Big improvement from last week's run which was much shorter and at a 10:16 pace (however the ice and snow slowed me down a bit).
2/21/10: Planned rest day.
Totals for the week:
Run: 56.32 miles
Bike: 10 miles
Swim: 0 oops.
Weight: 180.0 lbs (-2.8)
I just finished my weekly long run and I'm exhausted, but very satisfied. Here is my training week:
2/15/10: Run - 7.2 miles, 55:20 = 7:41 pace. Skips, grapevines, stairs, planks, pushups, curls.
2/16/10: AM Warm up Run - 1.5 miles, 13:42, AM weights - Upper Body, 35 minutes. Lunch Run: 5.5 miles, 44:45, 800 WU,(9x400s: 1:38, 1:37, 1:36, 1:35, 1:34, 1:33, 1:32, 1:31, and 1:30) (400RBI) 800 CD
2/17/10: Lunch Run - 6 miles, 52:55 - 800 WU, 2 miles build up to 3%, last 1.25 miles @ 7:13 pace, 400 CD. PM BIKE RIDE - 10 miles, 45 minutes
2/18/10: AM Run - 6 miles, 49:34. Lunch Run - 4.25 miles, 37:27, 800 WU, then 8:40 for 3 miles, then 8:00 pace for 800, then 7:13 pace for 800, 400 CD
2/19/10: Run - 6 miles, 50:58, 1 mile WU, 4x200 hills 6% @ 6:31 pace (400RBI), then 8:06 pace for remaining miles, with various grades of 1 or 2%.
2/20/10: Long Run - 19.87 miles, 180 minutes, 9:06 pace!! 10k split - 54:54, 13.5 miles split - 2:03:30, last 10.1k - 56:30. Felt great for most of the run. The last 2miles or so were challenging. Big improvement from last week's run which was much shorter and at a 10:16 pace (however the ice and snow slowed me down a bit).
2/21/10: Planned rest day.
Totals for the week:
Run: 56.32 miles
Bike: 10 miles
Swim: 0 oops.
Weight: 180.0 lbs (-2.8)
Wednesday, February 17, 2010
Fools 50k - Preparation Report
Fools 50k.
With five weeks and change to go, I'm starting to get excited for the Fools 50k on March 28, 2010. I believe I am doing everything I possibly can to prepare myself for a positive race day experience. This will be my first Ultra, so my goals are... well, for those of you who know me, I usually set goals that are on the fringe of possible. To most people they seem too high or downright foolish. However, since I know I tend to overreach, I set multiple secondary goals that I can downgrade to before or during the race. For example, I set a goal of sub 1:30 for the '09 Cleveland Half Marathon. Unfortunately, when I had a minor injury a few weeks before the race, I resorted to a secondary goal of 1:40. I met that goal with a 1:36:53.
Trust me, I've heard it a hundred times..."For your first Ultra, your goal should be just to finish." I understand the logic behind setting this goal, which is, barring a really unfortunate mishap (read injury - or I guess...getting lost) you will succeed. For some reason, I've never been satisfied with setting the bar low just to say I jumped over it. I certainly am not training for a "just finish" goal. So I feel comfortable in saying I will do much better than just finish.
My goals (subject to change) are the following:
1. Follow my race strategy - Start slow, consistent pace, be mindful of my HR, hydrate, eat, etc.
2. Stay mentally focused - Ignore the pain, stay alert.
3. Race Time - To keep you from laughing at me, I'll discuss whether or not I met this goal in my race report.
39 days and counting....
Enough about what I plan to do, all I can do is train my best everyday to ensure I have a positive experience. Speaking of training...
2/16/10:
AM Run: 1.5 miles, 13:40
AM Gym: Chest, Abs, Plyos
Lunch Run: 5.5 miles 45:05 (9x400s: 1:38, 1:37, 1:36, 1:35, 1:34, 1:33, 1:32, 1:31, and 1:30) (400RBI)
2/17/10:
Lunch Run: 6 miles, 52:55 (2 miles @ 3%, last 1.25 miles @ 7:13 pace)
PM Bike: 12 miles, 45:00
With five weeks and change to go, I'm starting to get excited for the Fools 50k on March 28, 2010. I believe I am doing everything I possibly can to prepare myself for a positive race day experience. This will be my first Ultra, so my goals are... well, for those of you who know me, I usually set goals that are on the fringe of possible. To most people they seem too high or downright foolish. However, since I know I tend to overreach, I set multiple secondary goals that I can downgrade to before or during the race. For example, I set a goal of sub 1:30 for the '09 Cleveland Half Marathon. Unfortunately, when I had a minor injury a few weeks before the race, I resorted to a secondary goal of 1:40. I met that goal with a 1:36:53.
Trust me, I've heard it a hundred times..."For your first Ultra, your goal should be just to finish." I understand the logic behind setting this goal, which is, barring a really unfortunate mishap (read injury - or I guess...getting lost) you will succeed. For some reason, I've never been satisfied with setting the bar low just to say I jumped over it. I certainly am not training for a "just finish" goal. So I feel comfortable in saying I will do much better than just finish.
My goals (subject to change) are the following:
1. Follow my race strategy - Start slow, consistent pace, be mindful of my HR, hydrate, eat, etc.
2. Stay mentally focused - Ignore the pain, stay alert.
3. Race Time - To keep you from laughing at me, I'll discuss whether or not I met this goal in my race report.
39 days and counting....
Enough about what I plan to do, all I can do is train my best everyday to ensure I have a positive experience. Speaking of training...
2/16/10:
AM Run: 1.5 miles, 13:40
AM Gym: Chest, Abs, Plyos
Lunch Run: 5.5 miles 45:05 (9x400s: 1:38, 1:37, 1:36, 1:35, 1:34, 1:33, 1:32, 1:31, and 1:30) (400RBI)
2/17/10:
Lunch Run: 6 miles, 52:55 (2 miles @ 3%, last 1.25 miles @ 7:13 pace)
PM Bike: 12 miles, 45:00
Monday, February 15, 2010
2/15/10 - Monday Training Post
So, a new week begins! Goals for this week include 55+ miles running, 2 swim sessions, 2 bike sessions, 3 weight training sessions.
Today's Run: 7.2 miles, 55:20 = 7:41 pace. Skips, grapevines, stairs, planks, pushups, curls.
I stayed at an even pace for all but the last 200, which I ran at approximately 5:15 pace.
Today's Run: 7.2 miles, 55:20 = 7:41 pace. Skips, grapevines, stairs, planks, pushups, curls.
I stayed at an even pace for all but the last 200, which I ran at approximately 5:15 pace.
Sunday, February 14, 2010
Training - Week In Review
Background: I started this year's (serious) training on January 9th to prepare for ultra running, marathons, some bike racing, duathlons and a triathlons. January consisted of 41 separate workouts: 16 runs, 8 rides, 6 swims, 9 gym workouts, and 2 open gym basketball workouts. I started at 192 lbs, gained 5 lbs to peak at 197, then ended the month at 188 lbs.
February 1 - 7:
2/1/10: My birthday! Celebrated with a practice indoor triathlon. Bike: 45 min - 11.6 mi, Run: 45 min - 5.35 mi, Swim: 20 min - 750 meters
2/2/10: Weights: Total Body - 60 min, Run: 45 min - 4.9 mi 5x400[400RBI]
2/3/10: Swim: 35 min - 1500 meters (750 free, 250 pull, 500 free), Run: 45 min - 4.2 mi
2/4/10: Weights: Upper Body - 60 min, Run: 65 min - 6.66 mi
2/5/10: Run: 45 min - 6.23 (Hills: 3 x 1 mile @ 6% @ 6:30 pace), Bike: 40 min - 10.9 mi
2/6/10: Long Run: 134 min - 15 mi
2/7/10: Rest. Ahh.
Weekly Totals: Run: 41.34 mi, Bike: 22.5 mi, Swim: 2250 meters, 190 lbs.(+2 lbs.)
February 8 - 14:
2/8/10: Weights: Upper Body - 60 min, Run: 52 min - 6.05 mi
2/9/10: Run: 52 min - 6.5 mi (4x800 - 2 @ 6:18 pace, 2 @ 6:15 pace), Weights: Legs - 60 min
2/10/10: Run: 27 min - 3.0 mi, Weights: Upper Body - 45 min
2/11/10: Run: 41 min - 5.0 mi (Build Up Run 800 warm up, then 8:40 pace increasing every 1/2 mile to 6:00 min pace, 400 cool down)
2/12/10: Swim: 41 min - 1200 meters, Run: 42 min - 5.0 mi
2/13/10: Long Run: 136 min - 13.25 mi, Run: 31 min - 3.9 mi
2/14/10: Rest. Valentines Day. Ahh.
Weekly Totals: Run: 42.65 mi, Swim: 1200 meters, 182 lbs. (-8 lbs.)
I'll be posting my weekly training reports on the Sunday or Monday following a training week.
February 1 - 7:
2/1/10: My birthday! Celebrated with a practice indoor triathlon. Bike: 45 min - 11.6 mi, Run: 45 min - 5.35 mi, Swim: 20 min - 750 meters
2/2/10: Weights: Total Body - 60 min, Run: 45 min - 4.9 mi 5x400[400RBI]
2/3/10: Swim: 35 min - 1500 meters (750 free, 250 pull, 500 free), Run: 45 min - 4.2 mi
2/4/10: Weights: Upper Body - 60 min, Run: 65 min - 6.66 mi
2/5/10: Run: 45 min - 6.23 (Hills: 3 x 1 mile @ 6% @ 6:30 pace), Bike: 40 min - 10.9 mi
2/6/10: Long Run: 134 min - 15 mi
2/7/10: Rest. Ahh.
Weekly Totals: Run: 41.34 mi, Bike: 22.5 mi, Swim: 2250 meters, 190 lbs.(+2 lbs.)
February 8 - 14:
2/8/10: Weights: Upper Body - 60 min, Run: 52 min - 6.05 mi
2/9/10: Run: 52 min - 6.5 mi (4x800 - 2 @ 6:18 pace, 2 @ 6:15 pace), Weights: Legs - 60 min
2/10/10: Run: 27 min - 3.0 mi, Weights: Upper Body - 45 min
2/11/10: Run: 41 min - 5.0 mi (Build Up Run 800 warm up, then 8:40 pace increasing every 1/2 mile to 6:00 min pace, 400 cool down)
2/12/10: Swim: 41 min - 1200 meters, Run: 42 min - 5.0 mi
2/13/10: Long Run: 136 min - 13.25 mi, Run: 31 min - 3.9 mi
2/14/10: Rest. Valentines Day. Ahh.
Weekly Totals: Run: 42.65 mi, Swim: 1200 meters, 182 lbs. (-8 lbs.)
I'll be posting my weekly training reports on the Sunday or Monday following a training week.
Saturday, February 13, 2010
First Post - Going Long This Year, Blog Info
I've decided this will be the year I go long, as in Ultra Long. Starting with the Fools 50k on March 28, 2010. Followed up by the Cleveland Rite-Aid Marathon on May 16, 2010. The rest of the year is undecided, but will likely run a 50 miler, a 100k, try a tri later this summer/early fall, and some bike racing.
This blog will be dedicated solely to training for these ultra races, and following up with race reports. My other blog Bicycling Buzz will remain a mish-mash of cycling reports, news, opinions, projections, etc.
Stay tuned. Many training reports to follow.
This blog will be dedicated solely to training for these ultra races, and following up with race reports. My other blog Bicycling Buzz will remain a mish-mash of cycling reports, news, opinions, projections, etc.
Stay tuned. Many training reports to follow.
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