Tuesday, April 27, 2010

Feeling pretty awesome these last few days... This afternoon's t'mill run was one of the best I've had yet. I think I'm finally starting to see some progression on my "hill" climbing t'mill efforts. My run consisted of a 1/2 mile warm-up then 1m @ 10%, 1M @ 11%, 1M @ 12%, 1/2m @ 13% and 1/2m @ 3% warm-down. The steeper inclines were all done at 10:30 pace and never once did I feel the need to slow it down. I hesitate to say that 10% felt effortless, but pretty darn close.

My evening run was 5-1/2 miles and I was kicking off low 7's while keeping a MHR of 148. I hope I'm not peaking to early for Sunburst in a little over 5 weeks now. Jump rope and core work to finish off the day...

Saturday, April 24, 2010

16 miles -

Had a great run this afternoon... HR started out low and stayed there. I pretty much kept the HR under 140 for the first half, I let the HR creep up after the half and pushed it only slightly on the last 3 miles. Felt like I could have went forever at this pace. Never felt tired at any point during the run making me wonder if I should have pushed a little harder to get the HR up to my marathon HR (155-160). In hindsight, I think the pace I was at was just perfect for the day. No sense in over analyzing any decisions I may or may not have made. I had fun and that's all that matters. I had dry sky's for about a mile, but for the balance of the run it was a steady rain. After I stepped into the house it stopped raining, go figure.... Feel pretty good with about 5 weeks until the Sunburst marathon on June 5th.. I'm not putting any pressure on myself for this one as I'm just going to go in with the attitude of a good training run with the intent on trying to lower my qualifying time for Boston 2011. If I don't then so what, I'm still in the show if it doesn't happen. Below are numbers from this afternoon.

Wednesday, April 21, 2010

Tough day today...As indicated yesterday, I tried to simulate, as best as this flat lander could, the climb of the first 7.6 miles of Pikes, roughly to Barr Camp. I took it a bit conservatively at the beginning as I didn't know how I would feel after an hour of climbing. I don't have my spreadsheet here at home to plug in the numbers, but I did some calculations and here are the results.

Total Time: 1:25:06
Total Distance: 7.6 miles
Total Gain: 3886
Average pace: 11:11/mile
Average HR: 153
Max HR: 159

I'll post all the data after I plug in the numbers at work. I definitely could have pushed a little harder, but since this was the first time I attempted something like this, I didn't want to completely blow after an hour, so I finished the run feeling pretty good and a lot of gas left in the tank.

pm - 5 miles easy

Data from yesterday's run -

Tuesday, April 20, 2010

Good day today, all is well with the toe with only some risidual tenderness around the tip area. Tomorrow I have planned a pretty hard day. Somewhere on the Pikes Peak message board I found a post where someone called out the elevation profile of the ascent. So I copied and pasted it in an excel file and added my own flair to come up with what I plan on running tomorrow to simulate something remotely close to running up to Barr Camp (minus the altitude factor).

I'll fill in all the splits after the run and see what I come up with... The incline obviously won't be exact as the treamill I use only goes up to maximum on 15% and is adjustable only in .5% increments, so I either have to round up or down depending on what the actual incline is. Still it will give me a hell of a workout with around 3800'+ of gain...

Monday, April 19, 2010

I decided a couple months ago to race last weekend. It's a 12k"ish" trail race on the some of the same trails that I've been running here lately. It's called the Shoesucker 7 and for good reason. Ninety percent of the time, the ground is wet mushy slop, as it has been for the two weekends prior. However, last weekend was one of those exceptions. The warm weather, combined with no rain, had the trails in almost pristine condition for fast and good times. Most of the fast road racers don't make it out here just because it's off the beaten path.. they don't know what there missing... anywho... I saw a couple speedsters in the mix and knew my buddy Mike would likely take it out pretty hard as he's an xterra specialist. The race started off great and I found myself on Mike's heels for about a mile and a half. I had to let him go because I knew I'd blow if I tried to stay with him.. about a quarter mile later, I was face down in the dirt and leaves after slamming my toe into a hidden tree stump. I immediatley jumped back up and continued but felt the dull thump of pain in the big left toe. Still in second place by a few seconds, I started to slow just a bit. The pain mas manageable but getting sorer by the mile. By mile 6 I was still in 5th place and hanging on with one more guy passing me in the final 100 yards. I assessed the situation after the race and had nightmares of a broken toe, but I was able to move the toe, bend it, twist it without any real pain. The only pain was coming from the tip of the toe, so maybe just a deep bruise. I was able to get in a warm-down and walk ok the rest of the day. Sunday it was still sore and very manageable, and really had thoughts of getting in a short run but decided against it until today. I got in a short 4 miles this afternoon without any pain at all. The tip is still a bit sensitive but I can't feel it when I run nor does it affect my stride. So hopefully I avoided a major set back. I'll most likely get in another run tonight when I get home from work...

pm - 5 miles easy, no toe pain.

Wednesday, April 14, 2010

5 miles - The middle three as 1m each @ 11.5, 12.5 and 13% incline. The 12.5% mile was done at 6.2 mph (9:40/m pace) which just about killed me. At the start of the 13% mile, I backed it down to 5 mph which was welcome relief... All in all, a very good workout with more tonight.

I made arrangements today for the pick-up and drop off of the altitude tent. I'll have in my possession the following for 5 weeks leading up to Pikes...

pm - 5 miles easy, a little bit lethargic to start, but finished with sub 7 miles.. Left the HRM at home for this one.

Monday, April 12, 2010

am - 4-1/2 miles on the t'mill... the middle 3 miles at 11.5% incline, 10:27/m avg pace.

pm - 5 miles easy w/5 x 15s pick-ups.. Yep, this is the first time I've incorporated any "speedwork" into my running since last November... I suppose it's about time to think about trying to pick up the pace a little bit.
In an effort to keep focused on what lies ahead... In taking the reigns from Tim, my header pic will reflect my countdown to Pikes.

PS - I think I may have an altitude tent lined up for 8 weeks prior to the race.. stay tuned...

Sunday, April 11, 2010

pm - 10.2 miles, legs feel very good considering the day I had yesterday. Keep HR under 150 for most of this run... Back on the incline tomorrow!!

Saturday, April 10, 2010

27 miles

22 miles over two loops of the HUFF course... Very sloppy conditions this morning which made for some slow times, but at least I was consistent on both loops, 1:30 and 1:29 for just under 3:00 for the run and 1650 of vertical... feeling pretty good today.

pm - 5 miles easy...

Friday, April 9, 2010

I've been pretty lax here lately on the blogging frontier... I plan on making it a point to start blogging more, especially with Pikes in my future. I'll be expecting some constructive criticism in my journey towards getting up and down that little hill.

This has been a somewhat ho-hum week for me. Miles were down with 55 for 6 days, but vertical was pretty decent for me at least, just short of 10,000 for the week.

I plan on going long (20+) tomorrow morning on the HUFF trail. Last weeks run went great and I'm looking for more of the same. I still have 8 weeks until the Sunburst Marathon in South Bend. The only goal there is to lower my qualification time for Boston 2011 so I can move up to a closer corral. Right now I'm feeling pretty strong but on the flip side I'm not feeling very fast, but I know in time that will come. I had hoped to run another AeT run today, but I opted for rest...

More tomorrow...!

Saturday, April 3, 2010

In an effort to strengthen my love/hate relationship with running trails, I ventured out with Mike Henry this morning to Roush Lake to run the HUFF course. Above is snap I took as I arrived at the observation point next to the dam. Great morning for a run. We did the loop then added a little out and back with a big hill to go down and then back up for a total of 13.7 miles.. Feeling good...