I took a day of vacation today! In 2009 I have worked everyday. No holidays off, no inauguration day off, no snow/ice days-when no patients showed up anyway-and 80% of the staff "couldn't make it in", no nothing off. But today was a great play day! I pretended I was a pro athlete. I awoke leisurely, walked my dog, ate a healthy breakfast, watched some TV, got around my gear, then headed out for a 26 miler on the trails. Upon finishing I got a nice sandwich, a big gulp soda from 7/11, had a shower, took a nap, and now am blogging. What a great life this would be!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
This run was my last big training effort for the MMT 100, which is now a mere 18 days away. I got in some rock hopping along the potomac heritage trail. I ran in the heat and humidity (and horrible pollen) and then got on the C&O tow path for some miles with nothing in the tank. During the entire 4:22 of running I only ingested one 200cal sleeve of clifshot blocks. Hungry "bonk" runs are great for training the old body (I did turn 35 on Sunday) how to mobilize and burn fat. I am getting very efficient as I was not really suffering that badly and was able to run 8:45 pace the last 14 miles despite taking 60sec walk breaks every mile.
I am excited, and let visions of rocking the night section of MMT play in my head the last few miles today.
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Tuesday, April 28, 2009
Sunday, April 26, 2009
Hills, Heat, Humidity, Horrible Pollen = MMT
The 4 H's were in effect this weekend. Wow!
This weekend I went out and got in some good MMT training and actually did a hill repeat workout for the first time in a long while. I managed to run 12 x 2-4 minute long hills here in Arlington. It ended up being over an hour of constant up then down then up then down running on a concrete sidewalk. Not rock hopping for sure but actually physiologically really good. Not to mention that it was 85+ degrees.
The whole workout had me thinking back to 2001 when I would routinely run the 1.4 mile blacktop loop on O-hill on the UVA grounds. My best workout ever was a 10x loop workout done in April the week of BRR 50 and the Monday that the Barkley was finishing up. Read below for a flashback...............to April 2001.............
Capability
With the continued Barkley updates a fever began to bubble inside me and I knew there was only one thing I could do to stop the trembling and that was to go for a run. After spending 2 miserable hours on Sunday jumping streams and freezing in cold rain I cut my run short and
felt like a punk. Good thing I did not go down to Barkley, I am not ready for that.... So as redemption or Self punishment, or maybe as a way of proving me to myself? I planned a killer workout for a Monday evening run.
I headed onto campus and settled in to a nice warm up 2 miles to the base of Observatory hill. This is no "big hell" but it is an impressive climb with a nice downhill. In total a 1.4 mile blacktop loop. I started my watch and sprinted off climbing strong, trying not to over run early as the climb takes 6:00 and gets me to my max HR before I begin the 4min. downhill to complete the loop.
I crested my first hill in 5:38 a new PR... wow, I am fit, but way to excited..."get control Loomis".. I say to myself and begin the eccentric quad busting downhill part of the loop. I reach the bottom completing loop number one in 9:31. The fastest I have ever run. I continue on with out stopping, attacking hill number 2 with my thoughts on David Horton and Blake Wood approaching the finish in TN as I run. Wow, what great runners! 58 hours of continuous movement on THAT terrain. Unbelievable. I crest the hill in 5:44 and continue around, loop 2 done in 9:37, Loop three goes well and I am amazed at my consistency: 9:40. On loop four I begin to feel the effects of the lactate build up and my stride shortens. It is a huge effort to maintain this pace. But press on I do. I study the cars parked along the road, watch a mountain biker fly by on a trail
next to my road loop.
I begin to blank out, to turn off the pain, to move without effort. Detachment they call it. "The Zone".. feels like floating. Loop 4 done in 9:36, loop 5 in 9:35, on loop 6 I am no longer a human being running. I am a machine. My legs and arms propel and pump without my telling them
too. My mind is in ultra-tolerate mode. The pain will end soon, just continue, I tell it. The noise from my panting breath is almost a surprise and every now and then I come back to grips with how hard I am actually running. Wow, this is a great workout! Wait, what David and
Blake are doing is great, this... this is kiddie stuff. I run harder.
Loop 6 done in 9:34, I tell myself you can quit now, you have never done a workout this good before, anything more will cross the line between training you will recover from and overdoing. I continue on without a hitch; loop 7 in 9:33. I feel a blister forming on the downhill from all the continuous sliding forward with each pounding footplant. Bad socks. I block this out too and think about the chafe I am experiencing. Huge white salt line mounds are now forming on my
shoulders, and my face feels gritty. I can taste the salt on my lips.
I am over an hour in to the workout now and feel a bit hungry. My throat is soooooooooooooo dry: my tongue a cotton wad. Loop 8 passes and I reach that point where David has talked about where you KNOW you WILL finish, just not sure how long it will take....the way he felt in
'98 barkley before getting lost... I think of them now, they must be close to touching the gate.
I begin Loop 9 and feel my bad calf getting tighter and tighter on the steep climb, my hamstrings no longer allow me to stride out at all. I must continue though.... I am so close. The 9th down hill hurts worse than the up as my quads are shredding apart. One more, I think, as I look at the 9:38 split.
Charging into the last loop I sight a mountain biker ahead. She is on my hill! on my ROAD! I become possessive and really sprint off after her. I have passed the half marathon split in 1:28..not bad since it has 3,000 or so feet of climb. Somehow I find it in me to go just a
bit faster and 10 feet from the top I catch and pass her. A small victory sure, but hey life is all about SMALL victories. It is all down hill from here now and I pound on down for the last time. Loop #10 complete in 9:23............... my fastest ever.
14 miles of hill repeats.. I am done.
During the cool down jog home I have to stop and walk. I am wrecked. Hmmm have they finished yet??? I can't wait any longer and as soon as I get home I call Steve's cell phone and actually get him there at Frozen head. They just finished! he says. Wow, I am close to tears as
David says "It was hard..Real hard" when I congratulate him. Why do we do the things we do????
Does Pain=peace, does stressing oneself to your limit allow you to "find yourself"? Are we really more HUMAN when reduced to a weak, shaking, staggering and starving heap?????
I contemplate all this as I lay on the floor trying for 4 full minutes to take off my shoes. I have no idea. I Just know that on days like this I am happy to be alive and I to understand what
that truly means. I think the realization of what we are actually capable of is all that really matters.
This weekend I went out and got in some good MMT training and actually did a hill repeat workout for the first time in a long while. I managed to run 12 x 2-4 minute long hills here in Arlington. It ended up being over an hour of constant up then down then up then down running on a concrete sidewalk. Not rock hopping for sure but actually physiologically really good. Not to mention that it was 85+ degrees.
The whole workout had me thinking back to 2001 when I would routinely run the 1.4 mile blacktop loop on O-hill on the UVA grounds. My best workout ever was a 10x loop workout done in April the week of BRR 50 and the Monday that the Barkley was finishing up. Read below for a flashback...............to April 2001.............
Capability
With the continued Barkley updates a fever began to bubble inside me and I knew there was only one thing I could do to stop the trembling and that was to go for a run. After spending 2 miserable hours on Sunday jumping streams and freezing in cold rain I cut my run short and
felt like a punk. Good thing I did not go down to Barkley, I am not ready for that.... So as redemption or Self punishment, or maybe as a way of proving me to myself? I planned a killer workout for a Monday evening run.
I headed onto campus and settled in to a nice warm up 2 miles to the base of Observatory hill. This is no "big hell" but it is an impressive climb with a nice downhill. In total a 1.4 mile blacktop loop. I started my watch and sprinted off climbing strong, trying not to over run early as the climb takes 6:00 and gets me to my max HR before I begin the 4min. downhill to complete the loop.
I crested my first hill in 5:38 a new PR... wow, I am fit, but way to excited..."get control Loomis".. I say to myself and begin the eccentric quad busting downhill part of the loop. I reach the bottom completing loop number one in 9:31. The fastest I have ever run. I continue on with out stopping, attacking hill number 2 with my thoughts on David Horton and Blake Wood approaching the finish in TN as I run. Wow, what great runners! 58 hours of continuous movement on THAT terrain. Unbelievable. I crest the hill in 5:44 and continue around, loop 2 done in 9:37, Loop three goes well and I am amazed at my consistency: 9:40. On loop four I begin to feel the effects of the lactate build up and my stride shortens. It is a huge effort to maintain this pace. But press on I do. I study the cars parked along the road, watch a mountain biker fly by on a trail
next to my road loop.
I begin to blank out, to turn off the pain, to move without effort. Detachment they call it. "The Zone".. feels like floating. Loop 4 done in 9:36, loop 5 in 9:35, on loop 6 I am no longer a human being running. I am a machine. My legs and arms propel and pump without my telling them
too. My mind is in ultra-tolerate mode. The pain will end soon, just continue, I tell it. The noise from my panting breath is almost a surprise and every now and then I come back to grips with how hard I am actually running. Wow, this is a great workout! Wait, what David and
Blake are doing is great, this... this is kiddie stuff. I run harder.
Loop 6 done in 9:34, I tell myself you can quit now, you have never done a workout this good before, anything more will cross the line between training you will recover from and overdoing. I continue on without a hitch; loop 7 in 9:33. I feel a blister forming on the downhill from all the continuous sliding forward with each pounding footplant. Bad socks. I block this out too and think about the chafe I am experiencing. Huge white salt line mounds are now forming on my
shoulders, and my face feels gritty. I can taste the salt on my lips.
I am over an hour in to the workout now and feel a bit hungry. My throat is soooooooooooooo dry: my tongue a cotton wad. Loop 8 passes and I reach that point where David has talked about where you KNOW you WILL finish, just not sure how long it will take....the way he felt in
'98 barkley before getting lost... I think of them now, they must be close to touching the gate.
I begin Loop 9 and feel my bad calf getting tighter and tighter on the steep climb, my hamstrings no longer allow me to stride out at all. I must continue though.... I am so close. The 9th down hill hurts worse than the up as my quads are shredding apart. One more, I think, as I look at the 9:38 split.
Charging into the last loop I sight a mountain biker ahead. She is on my hill! on my ROAD! I become possessive and really sprint off after her. I have passed the half marathon split in 1:28..not bad since it has 3,000 or so feet of climb. Somehow I find it in me to go just a
bit faster and 10 feet from the top I catch and pass her. A small victory sure, but hey life is all about SMALL victories. It is all down hill from here now and I pound on down for the last time. Loop #10 complete in 9:23............... my fastest ever.
14 miles of hill repeats.. I am done.
During the cool down jog home I have to stop and walk. I am wrecked. Hmmm have they finished yet??? I can't wait any longer and as soon as I get home I call Steve's cell phone and actually get him there at Frozen head. They just finished! he says. Wow, I am close to tears as
David says "It was hard..Real hard" when I congratulate him. Why do we do the things we do????
Does Pain=peace, does stressing oneself to your limit allow you to "find yourself"? Are we really more HUMAN when reduced to a weak, shaking, staggering and starving heap?????
I contemplate all this as I lay on the floor trying for 4 full minutes to take off my shoes. I have no idea. I Just know that on days like this I am happy to be alive and I to understand what
that truly means. I think the realization of what we are actually capable of is all that really matters.
Saturday, April 11, 2009
Pounding it out for 40
Well after a poor week with tons of work on the house but only two run days (15 miles each day) I got myself out on the Potomac heritage trail and the C& O canal for a strong 40 miler in 6:25. The last 28 miles were all under 9:00 miles. I did a 60sec walk break at each mile marker but managed to run steady 8:50's pace. That was very encouraging. During the 40 miles I took in 1100 calories and never felt hungry or bonky at all. A good sign of efficiency.
I did get in a strong 15 miler cut down run with the last 7 miles in 7:50, 7:40, 7:30, 7:12, 7:02 6:52, 6:39. Problem with the fast stuff is it kills my calves for two days following.
Hoping for a consistent week this coming week with a biggy on Saturday the 18th. Bull Run Run 50. Goal is a sub 8:00 finish, and a strong showing by my Wahooligans team.
I did get in a strong 15 miler cut down run with the last 7 miles in 7:50, 7:40, 7:30, 7:12, 7:02 6:52, 6:39. Problem with the fast stuff is it kills my calves for two days following.
Hoping for a consistent week this coming week with a biggy on Saturday the 18th. Bull Run Run 50. Goal is a sub 8:00 finish, and a strong showing by my Wahooligans team.
Sunday, March 29, 2009
National Marathon
Okay this post is week late but I've been busy...
Last weekend Anne and I toed the line in front of the Wash DC Armory for the National Marathon. We would tour parts of DC I had never been to and enjoy beautiful clear skies and little wind all morning with 34-45 deg temps. The result? A whopping 9 minute PR for Anne and nearly equal 1/2 splits. SUPER!
We began a marathon build up in January switching Anne from 3 days a week of running to 4 and jumped right in with a 13 miler January 1st. Most of last falls Richmond marathon base was still in her legs so we built quickly with long runs coming every 2 weeks. Runs of 15, 18, 20 , 20, and 22 followed with each consisting of a 30sec walk break at each mile marker with an average pace per mile around 10:00. For race day after reading Galloway's suggestion of a 60 sec walk break I decided to compromise and do 45 second breaks on race day. No pre -determined mile pace was set up and we just ran home she felt. This resulted in us running in the 9:30's with the 45s walk break included. The miles ticked by and her freshness remained. She hit a gel at miles 5, 9, 13, 17, and 20 which allowed her to keep from bonking out. Reaching the half around 2:05 gave me confidence that the sub 4:21 and 4:15 goals were a definite possibility and maybe even 4:10. With a couple pit stops and some tough hill miles in the 2nd half we ended up running a slightly positive split but managed to run the last 10k in under 60min and the last 2 miles at sub 9:25 pace.
Officially we finished strong in 4:12:04 which was fast enough to make my own legs hurt.
The house projects have really geared up and my "one focus at a time-obsessive personality" let those take priority over my running. So I only logged 49 miles last week and a mere 35 this week. :-(
For some reason I always fall in to a 3-4 run days a week pattern and end up averaging like 12 miles per run. Not sure why. I did manage a 4 mile AM ---busy work day--- then 16 miler PM run home on Friday which really wiped me out.
Now with March nearly over it is time to get in shape! Higher mileage, more frequent runs, hill work, and some speedier days to come I swear! Next race Bull Run 50 April 18th.
at least the house is looking better :-)
Last weekend Anne and I toed the line in front of the Wash DC Armory for the National Marathon. We would tour parts of DC I had never been to and enjoy beautiful clear skies and little wind all morning with 34-45 deg temps. The result? A whopping 9 minute PR for Anne and nearly equal 1/2 splits. SUPER!
We began a marathon build up in January switching Anne from 3 days a week of running to 4 and jumped right in with a 13 miler January 1st. Most of last falls Richmond marathon base was still in her legs so we built quickly with long runs coming every 2 weeks. Runs of 15, 18, 20 , 20, and 22 followed with each consisting of a 30sec walk break at each mile marker with an average pace per mile around 10:00. For race day after reading Galloway's suggestion of a 60 sec walk break I decided to compromise and do 45 second breaks on race day. No pre -determined mile pace was set up and we just ran home she felt. This resulted in us running in the 9:30's with the 45s walk break included. The miles ticked by and her freshness remained. She hit a gel at miles 5, 9, 13, 17, and 20 which allowed her to keep from bonking out. Reaching the half around 2:05 gave me confidence that the sub 4:21 and 4:15 goals were a definite possibility and maybe even 4:10. With a couple pit stops and some tough hill miles in the 2nd half we ended up running a slightly positive split but managed to run the last 10k in under 60min and the last 2 miles at sub 9:25 pace.
Officially we finished strong in 4:12:04 which was fast enough to make my own legs hurt.
The house projects have really geared up and my "one focus at a time-obsessive personality" let those take priority over my running. So I only logged 49 miles last week and a mere 35 this week. :-(
For some reason I always fall in to a 3-4 run days a week pattern and end up averaging like 12 miles per run. Not sure why. I did manage a 4 mile AM ---busy work day--- then 16 miler PM run home on Friday which really wiped me out.
Now with March nearly over it is time to get in shape! Higher mileage, more frequent runs, hill work, and some speedier days to come I swear! Next race Bull Run 50 April 18th.
at least the house is looking better :-)
Saturday, January 24, 2009
week 3
Time to get serious....I guess. Massanutten is really not that far off now. I have started to focus more and although not 100% focused in terms of trying to train to be able to race top ten. I have begun to bring SOME intensity back into the routine. This week was a bit wild with a 22 mile day midweek due to the inauguration metro/road craziness. I avoided it all by getting up at 4:30am eating breakfast then running the 11 miles into work. Worked a full day (7am-4pm) and then ran home another 11. Damn cold that day too. I have no idea how 2 million endured that wind chill. BURRRRRRRRRRRRRRRRRRRRRRRRRRRRR.
I have put in 5 days a week or running the last 4 weeks and am feeling good.
Sunday- 25 miles- 6:32-MMT course Garmin data here
Mon- off
Tuesday- 11 miles am, 11 miles pm
Wed- off
Thursday- 11 miles with 2 x 6:30
Friday- 4 miles
Saturday- 18 miles with Anne
80 total on 6 runs / 5 days
I have put in 5 days a week or running the last 4 weeks and am feeling good.
Sunday- 25 miles- 6:32-MMT course Garmin data here
Mon- off
Tuesday- 11 miles am, 11 miles pm
Wed- off
Thursday- 11 miles with 2 x 6:30
Friday- 4 miles
Saturday- 18 miles with Anne
80 total on 6 runs / 5 days
Sunday, November 9, 2008
Recovery Week
2 runs 15 miles
Thurs- 6 miles easy
Sat- 9 miles w/ 3200m-6:29-12:42
I took it easy this week resting up for the up coming beat downs. I want to be feeling really good as I will be running the Richmond Marathon with Anne Saturday and then the JFK 50 miler with my brother Tm on the 22nd. Its good to be fresh.
My quads had some soreness Sunday and Monday on the stairs and I could tell I had worked a bit harder than I have in a while. So I fell into the pattern I often go into. Big runs....big recovery.
Since I ran Hardrock in July I have only run 58 times for 584 miles. Or 10 miles per run. October was even more extreme with 17 runs with an average of 13.4 miles per run. I don't get out often but when I do I make it count.
This should change soon as I will be starting a new job with a commute I hope to do M-F of 10 miles. I plan on driving or biking into work M/W/F and running home, then Running in and driving/riding home on T/Th. The consistency should be great.
Wish me luck
Thurs- 6 miles easy
Sat- 9 miles w/ 3200m-6:29-12:42
I took it easy this week resting up for the up coming beat downs. I want to be feeling really good as I will be running the Richmond Marathon with Anne Saturday and then the JFK 50 miler with my brother Tm on the 22nd. Its good to be fresh.
My quads had some soreness Sunday and Monday on the stairs and I could tell I had worked a bit harder than I have in a while. So I fell into the pattern I often go into. Big runs....big recovery.
Since I ran Hardrock in July I have only run 58 times for 584 miles. Or 10 miles per run. October was even more extreme with 17 runs with an average of 13.4 miles per run. I don't get out often but when I do I make it count.
This should change soon as I will be starting a new job with a commute I hope to do M-F of 10 miles. I plan on driving or biking into work M/W/F and running home, then Running in and driving/riding home on T/Th. The consistency should be great.
Wish me luck
Wednesday, October 29, 2008
Trying to be Solid
Oct 23- 18 miles blacktop bike path
Oct 26- 18 miles blacktop roads
Oct 27- 12 miles on C&O towpath
Oct 29- 13 miles trail, bikepath, road, sidewalk you name it
Today's run was a new loop exploring the amazing area I now live in. I started from my townhouse and ran hilly roads to a trail that connects into the Potomac heritage trail, that connected to the Chain bridge, then ran the C&O towpath to the Capital crescent bikepath, to the bike/pedestrian path and sidewalks linking me to the Memorial bridge. I crossed the GW parkway then ran the mt Vernon trail north to Roosevelt island and then got on the Potomac Heritage trail again and ran it to a connector trail before finishing my run up Quincy blvd. a sweat loop. I got to go (closely)by the Lincoln monument, Georgetwon, Kennedy center, Watergate bldg, Arlington National Cemetery. What a nice tour.
Next up...MMTR 50 er.....53 miler is coming up Saturday!
Oct 26- 18 miles blacktop roads
Oct 27- 12 miles on C&O towpath
Oct 29- 13 miles trail, bikepath, road, sidewalk you name it
Today's run was a new loop exploring the amazing area I now live in. I started from my townhouse and ran hilly roads to a trail that connects into the Potomac heritage trail, that connected to the Chain bridge, then ran the C&O towpath to the Capital crescent bikepath, to the bike/pedestrian path and sidewalks linking me to the Memorial bridge. I crossed the GW parkway then ran the mt Vernon trail north to Roosevelt island and then got on the Potomac Heritage trail again and ran it to a connector trail before finishing my run up Quincy blvd. a sweat loop. I got to go (closely)by the Lincoln monument, Georgetwon, Kennedy center, Watergate bldg, Arlington National Cemetery. What a nice tour.
Next up...MMTR 50 er.....53 miler is coming up Saturday!
Saturday, August 23, 2008
Catching up
Wow, been a while since I posted. Been busy prepping for the move and watching the Olympics. a couple solid weeks (56, and 52 miles the last two on 5 runs per week each). Still not as motivated as I should be.....I really need a scheduled day and lifestyle. This should improve soon as I start my new job on Monday! Too bad I can't move into my new house until Sept 16th.
So some highlights of the last few weeks:
8/6, 8/11, 8/18 I did the same workout. One of my favorite quickies. I run to a track and do a 2 mile run where I run the straight a ways hard and jog the curves. this amounts to a 16x100m surging run. this is much like the 30 sec hard 30 sec easy workout many folks do. I always end running the second mile faster as each successive 100m strider feels smoother and faster. On the 6th I ran 13:50 for the 2 miles, then 13:37 on the 11th and 13:02 on the 18th with what felt like the same effort.
On the other end of the spectrum I got out to Shenandoah NP for four serious climbing/descending and trail running on the AT and other technical trails. I had great company in Sophie and Jeff Wilbur of charlottesville. I ran an 18 mile loop on 8/7 and 8/9 that has over 4,000ft of climb and on 8/15 and 8/17 I ran a tough 21 miler with over 5k of climb. All these runs took between 4:05 and 5:02 to run. For me this is the perfect length of time to be out on my feet pounding and still be able to recover well. In the summer with an early start I will go through 100 ounces of fluid and take in around 800 calories on such a run. This puts me on the verge of being hungry and helps increase my bodies fat mobilization abilities.
Today Anne and I headed to Ashland, VA for the Patrick Henry 1/2 marathon and managed to complete our goal by covering the distance on tired legs at goal marathon pace: 1:59
Fun stuff, highlighted by attending a pre-race talk given by Maureen Ackerly about the US Oly trails marathon in April. This amazing runner is a 39 y.o. mother of 2 who happens to be a partner in a big law firm. Talk about juggling life responsibilities and still manage to PR in the marathon! Amazing.
So some highlights of the last few weeks:
8/6, 8/11, 8/18 I did the same workout. One of my favorite quickies. I run to a track and do a 2 mile run where I run the straight a ways hard and jog the curves. this amounts to a 16x100m surging run. this is much like the 30 sec hard 30 sec easy workout many folks do. I always end running the second mile faster as each successive 100m strider feels smoother and faster. On the 6th I ran 13:50 for the 2 miles, then 13:37 on the 11th and 13:02 on the 18th with what felt like the same effort.
On the other end of the spectrum I got out to Shenandoah NP for four serious climbing/descending and trail running on the AT and other technical trails. I had great company in Sophie and Jeff Wilbur of charlottesville. I ran an 18 mile loop on 8/7 and 8/9 that has over 4,000ft of climb and on 8/15 and 8/17 I ran a tough 21 miler with over 5k of climb. All these runs took between 4:05 and 5:02 to run. For me this is the perfect length of time to be out on my feet pounding and still be able to recover well. In the summer with an early start I will go through 100 ounces of fluid and take in around 800 calories on such a run. This puts me on the verge of being hungry and helps increase my bodies fat mobilization abilities.
Today Anne and I headed to Ashland, VA for the Patrick Henry 1/2 marathon and managed to complete our goal by covering the distance on tired legs at goal marathon pace: 1:59
Fun stuff, highlighted by attending a pre-race talk given by Maureen Ackerly about the US Oly trails marathon in April. This amazing runner is a 39 y.o. mother of 2 who happens to be a partner in a big law firm. Talk about juggling life responsibilities and still manage to PR in the marathon! Amazing.
Monday, July 28, 2008
Time to Throw Down
Week 2 post Hardrock
3 runs = 29 miles 1 easy, 1 speed, 1 moderate
Now, feeling recovered and well motivated it is time to start throwing it down. I hope to put in more miles in the month of August than I have ever done in one month. My current record is 380 miles from June of 1998 (last 11 years monthly mileage seen here) Getting in a 400 mile month would be nice.
For motivation I am using the following:
Mark
Sean
AJW
Barbara
and good VHTRC buddy Sophie
On the personal side, no luck finding a house yet!!!! :-(
3 runs = 29 miles 1 easy, 1 speed, 1 moderate
Now, feeling recovered and well motivated it is time to start throwing it down. I hope to put in more miles in the month of August than I have ever done in one month. My current record is 380 miles from June of 1998 (last 11 years monthly mileage seen here) Getting in a 400 mile month would be nice.
For motivation I am using the following:
Mark
Sean
AJW
Barbara
and good VHTRC buddy Sophie
On the personal side, no luck finding a house yet!!!! :-(
Sunday, July 6, 2008
Hardrock Looms
An easy at home in VA:
Keys were a 10 miler with a mile- 6:36, 800- 3:06, 400-77 at the end for fun
a couple of hilly 8 mile runs
and three 2-4 hour total body work sessions clearing the back lot (raking, bending, cutting,ect)
At least once each day and for all of my runs this week I wet my feet (shoes/socks) with the hose and then worked / ran. I even re-wet by stopping by the river to step in it. The results have been great. I no longer am even bothered by getting my feet wet and the skin on my feet is in great shape.
I feel pretty fit going in to the race although am a bit heavy (for me) and will be starting the run with a 34 day span since my last LONG run (63 miles at Kettle Moraine) It would have been better to get in one more 20 days out, but studies at Northwestern got in the way of that.
I did managed to run down 17 flights of stairs daily during that month however and the great year of long runs to date I think will leave me more than ready.
The big question will be how I am able to handle the altitude as I am not landing in Colorado until 44 hours before the race starts. When I ran Hardrock in 2000 I arrived 5 days prior, and when I did Leadville I arrived 16 hours prior to those races. In both runs I had headaches when I was over 12,500ft. Leadville I got incredible dehydrated and lost 6lbs by 60 miles (from 130lbs). It was pretty miserable. In the hardrock race I had to walk EVERY uphill grade slope and was unable to eat and move at the same time. It is hard to suck air and chew/swallow at the same time. But, it did force me to take the time to sit & relax in the aid stations...eat all I wanted, then leave. Many aid stations I had to walk for a while out of as I was too full to run. I spent 2 hours and 18 minutes in aid stations during the entire 102 miles.
This year I plan to bring straight out of the bag sugar along in my pack to add to my water bottle along the route in order to keep calories flowing in and reduce the amount of REAL food I have to try and take in. mmmmmmmmmmmmm sugar! This is something that worked very well for me at CCC 100, RR 100, and AT 100, that I kind of forgot about.
Keys were a 10 miler with a mile- 6:36, 800- 3:06, 400-77 at the end for fun
a couple of hilly 8 mile runs
and three 2-4 hour total body work sessions clearing the back lot (raking, bending, cutting,ect)
At least once each day and for all of my runs this week I wet my feet (shoes/socks) with the hose and then worked / ran. I even re-wet by stopping by the river to step in it. The results have been great. I no longer am even bothered by getting my feet wet and the skin on my feet is in great shape.
I feel pretty fit going in to the race although am a bit heavy (for me) and will be starting the run with a 34 day span since my last LONG run (63 miles at Kettle Moraine) It would have been better to get in one more 20 days out, but studies at Northwestern got in the way of that.
I did managed to run down 17 flights of stairs daily during that month however and the great year of long runs to date I think will leave me more than ready.
The big question will be how I am able to handle the altitude as I am not landing in Colorado until 44 hours before the race starts. When I ran Hardrock in 2000 I arrived 5 days prior, and when I did Leadville I arrived 16 hours prior to those races. In both runs I had headaches when I was over 12,500ft. Leadville I got incredible dehydrated and lost 6lbs by 60 miles (from 130lbs). It was pretty miserable. In the hardrock race I had to walk EVERY uphill grade slope and was unable to eat and move at the same time. It is hard to suck air and chew/swallow at the same time. But, it did force me to take the time to sit & relax in the aid stations...eat all I wanted, then leave. Many aid stations I had to walk for a while out of as I was too full to run. I spent 2 hours and 18 minutes in aid stations during the entire 102 miles.
This year I plan to bring straight out of the bag sugar along in my pack to add to my water bottle along the route in order to keep calories flowing in and reduce the amount of REAL food I have to try and take in. mmmmmmmmmmmmm sugar! This is something that worked very well for me at CCC 100, RR 100, and AT 100, that I kind of forgot about.
Friday, June 27, 2008
DONE!
I'm DONE! Prosthetics program complete and time to go back home to Virginia.
2nd great news.... I'M IN HARDROCK!!!!!!!!!!!!!!!!!!!!
I actually got a call from the RD the day Western States was cancelled......which felt odd to be so happy when so many were so sad.
Another strong week of running while juggling final exams:
Sunday- off
Monday- 7 AM, 7 PM
Tuesday- 7 AM, 7 PM
Wed- 7 AM
Thurs- 7 AM, 7 PM
Friday- 7 AM
Fly out tomorrow wicked early in the morning
Chicago has been great but I am really eager to be home with Anne
2nd great news.... I'M IN HARDROCK!!!!!!!!!!!!!!!!!!!!
I actually got a call from the RD the day Western States was cancelled......which felt odd to be so happy when so many were so sad.
Another strong week of running while juggling final exams:
Sunday- off
Monday- 7 AM, 7 PM
Tuesday- 7 AM, 7 PM
Wed- 7 AM
Thurs- 7 AM, 7 PM
Friday- 7 AM
Fly out tomorrow wicked early in the morning
Chicago has been great but I am really eager to be home with Anne
Saturday, June 21, 2008
Week 7
Solid week: 63 miles- 9 runs, 1 tempo, 1 stair workout
Sunday- off
Monday- 7- easy
Tuesday- 7 AM, 7 PM - into head wind 44:02!!!!
Wednesday- 7AM, 7PM- sore calves
Thursday- 7 easy -
Friday- 7 easy following 6 sets x 18 floors stairs
Saturday- 7AM, 7 PM
Feeling okay, a bit overwhelmed.....settling in for a stretch of 5 tests in 4 days....Lab final, oral exam, practical exam, written lower extremity tests, written final exam..
Evaluate and RATE ME!!!!!!!!!!!
Sunday- off
Monday- 7- easy
Tuesday- 7 AM, 7 PM - into head wind 44:02!!!!
Wednesday- 7AM, 7PM- sore calves
Thursday- 7 easy -
Friday- 7 easy following 6 sets x 18 floors stairs
Saturday- 7AM, 7 PM
Feeling okay, a bit overwhelmed.....settling in for a stretch of 5 tests in 4 days....Lab final, oral exam, practical exam, written lower extremity tests, written final exam..
Evaluate and RATE ME!!!!!!!!!!!
Tuesday, December 18, 2007
Holiday Time
Friday- 11 miles
Sat- off
Sunday- 12 miles- 1:36
Monday- off
Tuesday- 15 Miles on treadmill
It is getting to be holiday time once again! I have been a bit busier of late with my volunteering at the prosthetics shop, work in the PT rehab clinic, and on line classes from Northwestern all seeming to have picked up. Since I am trying to stay fresh following Hellgate I have been taking more days off than normal. However, doing a day on day off schedule has worked very well for me in the past. In 2001 I averaged 4 run days per week and had my absolute best year (I was simultaneously in sub 16:30- 5k and 16:30 100 mile shape.) Something I have not seen since. In Egypt I was doing a repeating 3 day cycle of beat down run, easy day, moderate day, repeat that also worked pretty well.
Nothing wrong with taking more recovery. .... But, my main aim over the next couple months is to get in as many 80 minute plus runs as possible. And unfortunately I seem to need more recovery in there than I used to.
On the off days I have begun doing a bit of sit ups, pull ups, type work and hope to begin more specific pilates and yoga stuff. (we have tons of videos to follow I just need to get off my duff)
anyway, here's to the holiday season and all the cookies, cakes, pies, and calories it may bring to you.
Sat- off
Sunday- 12 miles- 1:36
Monday- off
Tuesday- 15 Miles on treadmill
It is getting to be holiday time once again! I have been a bit busier of late with my volunteering at the prosthetics shop, work in the PT rehab clinic, and on line classes from Northwestern all seeming to have picked up. Since I am trying to stay fresh following Hellgate I have been taking more days off than normal. However, doing a day on day off schedule has worked very well for me in the past. In 2001 I averaged 4 run days per week and had my absolute best year (I was simultaneously in sub 16:30- 5k and 16:30 100 mile shape.) Something I have not seen since. In Egypt I was doing a repeating 3 day cycle of beat down run, easy day, moderate day, repeat that also worked pretty well.
Nothing wrong with taking more recovery. .... But, my main aim over the next couple months is to get in as many 80 minute plus runs as possible. And unfortunately I seem to need more recovery in there than I used to.
On the off days I have begun doing a bit of sit ups, pull ups, type work and hope to begin more specific pilates and yoga stuff. (we have tons of videos to follow I just need to get off my duff)
anyway, here's to the holiday season and all the cookies, cakes, pies, and calories it may bring to you.
Tuesday, October 23, 2007
Puke Eater
Sunday- 8.5 miles with Anne
Monday- 6.5 miles- 1:24 ( ran 5 miles, then walked 40minutes)
Tuesday- likely day off
Okay after running 9 days in a row and putting in 22 hours of running the last 13 it caught up to me yesterday. DEAD hamstrings, dead legs, super tired. I aborted my intended 12 miler and walked back to the car. This is okay though, just need to rest a bit. I used to train like this a lot. Throw down the miles and workouts until I felt like crap.... then took a day off and got back into it. It seems to work pretty well, though I know if I ever scheduled my runs and workouts to a planned program I probably fair better. Whatever, I can't seem to stick to one.
Anyway- an eventful last two days as my poor kitty has been sick and my stupid puppy thinks that stopping what he is doing and running full bore to the sound of the retching cat in order to attempt to eat up the puke is ABSOLUTELY THE THING to do! I don't think so...gross!
Monday- 6.5 miles- 1:24 ( ran 5 miles, then walked 40minutes)
Tuesday- likely day off
Okay after running 9 days in a row and putting in 22 hours of running the last 13 it caught up to me yesterday. DEAD hamstrings, dead legs, super tired. I aborted my intended 12 miler and walked back to the car. This is okay though, just need to rest a bit. I used to train like this a lot. Throw down the miles and workouts until I felt like crap.... then took a day off and got back into it. It seems to work pretty well, though I know if I ever scheduled my runs and workouts to a planned program I probably fair better. Whatever, I can't seem to stick to one.
Anyway- an eventful last two days as my poor kitty has been sick and my stupid puppy thinks that stopping what he is doing and running full bore to the sound of the retching cat in order to attempt to eat up the puke is ABSOLUTELY THE THING to do! I don't think so...gross!
Tuesday, October 16, 2007
Finding the Dirt
Monday- 8 miles rolling hills 61min
Tuesday- trail exploration 1:18 (7 miles??)
I finally found some good dirt here in Richmond. I got onto some single track along the river and managed to tour around Belle Isle (and took time out to read the interpretive historical signs...1000+ Union soldiers died on the island ((an open air prison)) during the civil war). It was a good run and I have already come up with a way to weave this trail system into a long run from my house. Exciting! You see I am lazy... through and through LAZY. I only run loops or set runs that are convenient. When I lived in San Antonio and found a 3 mile loop in my neighborhood. That is all I ran. and 3 miles felt like a long ways. Yet when I lived in Charlottesville I created a 15 mile loop in town connecting two sets of trails, and also worked out a 10 mile loop in a park. So I ran 10 or 15 most days of the week. Is anyone else this silly??
So now maybe I'll start putting in some real miles. a look at the last few weeks shows some consistently good numbers, but not great:
50, 61, 57, 75, 85, 21 (in Chicago), 68
A big congrats goes out to VHTRC stud Keith Knipling on his Virginia slam finish this weekend
Tuesday- trail exploration 1:18 (7 miles??)
I finally found some good dirt here in Richmond. I got onto some single track along the river and managed to tour around Belle Isle (and took time out to read the interpretive historical signs...1000+ Union soldiers died on the island ((an open air prison)) during the civil war). It was a good run and I have already come up with a way to weave this trail system into a long run from my house. Exciting! You see I am lazy... through and through LAZY. I only run loops or set runs that are convenient. When I lived in San Antonio and found a 3 mile loop in my neighborhood. That is all I ran. and 3 miles felt like a long ways. Yet when I lived in Charlottesville I created a 15 mile loop in town connecting two sets of trails, and also worked out a 10 mile loop in a park. So I ran 10 or 15 most days of the week. Is anyone else this silly??
So now maybe I'll start putting in some real miles. a look at the last few weeks shows some consistently good numbers, but not great:
50, 61, 57, 75, 85, 21 (in Chicago), 68
A big congrats goes out to VHTRC stud Keith Knipling on his Virginia slam finish this weekend
Sunday, October 14, 2007
hitting the roads
Friday- 5.5- 45min
Saturday- 25miles on the roads 3:28
Sunday- 5 mile- 44:41 with Anne
I managed to get out for some road miles this weekend getting in with the Richmond Roadrunners Club folks training up for MCM, NYC marathon, MMTR, and JFK. We managed to pound 25miles Saturday at a conservative pace. A fun time with 15 in the group being the most I have run with in a non-race setting in a long time. Today the legs feel great other than a tight calf. Hopefully in 2 weeks we will have just as great of weather! 50-75 and sunny!! :-)
Saturday- 25miles on the roads 3:28
Sunday- 5 mile- 44:41 with Anne
I managed to get out for some road miles this weekend getting in with the Richmond Roadrunners Club folks training up for MCM, NYC marathon, MMTR, and JFK. We managed to pound 25miles Saturday at a conservative pace. A fun time with 15 in the group being the most I have run with in a non-race setting in a long time. Today the legs feel great other than a tight calf. Hopefully in 2 weeks we will have just as great of weather! 50-75 and sunny!! :-)
Monday, October 8, 2007
Slacking
Last week- 21miles on 2 runs, some walks
Sunday- 9 miles w/ Anne
Monday- 3.5 mile walk
Yep, I took Last Sunday off to rest up, drive 14 hours on Monday. Spent Tuesday-Friday in Chicago (yes it was warm then too) then drove for 17 hours (with two stops to sleep for 60min) home on Friday afternoon eve. Not much running going on.
I hate that changes in schedule and routine totally mess up my running. It shows I am not too serious about training that I let other things and "being busy" get in the way of getting out the door. I am very "on" or very "off" with my running. Kinda stupid really.
Anyway, time to get back on it. Legs feel great. I weigh 129-130lbs.(back to my ultra-race weight) And I am really looking forward to some bigger races coming up. Must focus now!
Good news is my grad program in prosthetics through Northwestern is underway.
Sunday- 9 miles w/ Anne
Monday- 3.5 mile walk
Yep, I took Last Sunday off to rest up, drive 14 hours on Monday. Spent Tuesday-Friday in Chicago (yes it was warm then too) then drove for 17 hours (with two stops to sleep for 60min) home on Friday afternoon eve. Not much running going on.
I hate that changes in schedule and routine totally mess up my running. It shows I am not too serious about training that I let other things and "being busy" get in the way of getting out the door. I am very "on" or very "off" with my running. Kinda stupid really.
Anyway, time to get back on it. Legs feel great. I weigh 129-130lbs.(back to my ultra-race weight) And I am really looking forward to some bigger races coming up. Must focus now!
Good news is my grad program in prosthetics through Northwestern is underway.
Thursday, July 12, 2007
Post 99
Tuesday- 4 miles easy- 44min trails in VA
Wednesday- 0 miles ...completely lazy, but I'm tapering!
Thursday- 14 miles- 1:55
Well, time passes by for sure as this is the 99th blog post I have made. Doesn't seem like that long ago I started it though. I am in NY now, tapering and relaxing on vacation. Feels good, but still a tinge of guilt at not banging out the mileage. Looking back over the training log I never really did put in too many big weeks. I have been very consistent since February, but always in the 50-75 mpw range with just 3 weeks above this. My fitness is good my weight is good, but I certainly have come into 100 mile races with a bigger mileage base previously...in peeks though...just not as consistent as the last 5 months.
While tapering I think everyone begins to question whether they are really prepared or not. I sure am. I tried to include all of the pieces of the puzzle. And feel confident that I did. I just wish I had more of those pieces in the log!.... More general mileage (I wish I averaged 70-75mpw rather than 61mpw I have the last 20 weeks). I wish I had 3-4 runs of 40-50 rather than the two (2) I got in. And I wish I had two walks of 10+ hours rather than the one 14 hour 40 miler I did.
But, overall dealing with what I had to work with I feel like I did a good job. Not having hills to train on is going to hurt me. Today I ran a familiar 14 mile loop that I used to do routinely in high school and when home on breaks from college. I ran 1:55.....about a minute per mile slower than I used to do. (My CR = 1:33) that was not good for the confidence and although the 2.3 mile gradual up hill felt pretty good. (HR ave 143 while running 8:45 pace up) the 2 mile steady downhill hurt my right calf and was felt in the quads. Yep those Vermont hills are gonna suck!
Beautiful weather today 69-73 sunny 50% humidity. WOW. Hope it is like that next week.
Good luck to all those at Hardrock!
Wednesday- 0 miles ...completely lazy, but I'm tapering!
Thursday- 14 miles- 1:55
Well, time passes by for sure as this is the 99th blog post I have made. Doesn't seem like that long ago I started it though. I am in NY now, tapering and relaxing on vacation. Feels good, but still a tinge of guilt at not banging out the mileage. Looking back over the training log I never really did put in too many big weeks. I have been very consistent since February, but always in the 50-75 mpw range with just 3 weeks above this. My fitness is good my weight is good, but I certainly have come into 100 mile races with a bigger mileage base previously...in peeks though...just not as consistent as the last 5 months.
While tapering I think everyone begins to question whether they are really prepared or not. I sure am. I tried to include all of the pieces of the puzzle. And feel confident that I did. I just wish I had more of those pieces in the log!.... More general mileage (I wish I averaged 70-75mpw rather than 61mpw I have the last 20 weeks). I wish I had 3-4 runs of 40-50 rather than the two (2) I got in. And I wish I had two walks of 10+ hours rather than the one 14 hour 40 miler I did.
But, overall dealing with what I had to work with I feel like I did a good job. Not having hills to train on is going to hurt me. Today I ran a familiar 14 mile loop that I used to do routinely in high school and when home on breaks from college. I ran 1:55.....about a minute per mile slower than I used to do. (My CR = 1:33) that was not good for the confidence and although the 2.3 mile gradual up hill felt pretty good. (HR ave 143 while running 8:45 pace up) the 2 mile steady downhill hurt my right calf and was felt in the quads. Yep those Vermont hills are gonna suck!
Beautiful weather today 69-73 sunny 50% humidity. WOW. Hope it is like that next week.
Good luck to all those at Hardrock!
Monday, July 2, 2007
The Final Piece
Saturday- 0 miles- nice day off
Sunday- 21miles- 5:01- Treyfoot loop
Well, it is all done now. All the key training is now in the running log! The only thing left to do is maintenance tempo runs and recovery easy jogs enjoying the great USA. Anything more would just screw up the training I have already done and would make no impact physiologically.
Yesterday I met up with my training bud from 2001-2002, Jeff Wilbur, and went out and ran the famous treyfoot mountain loop into the Shenandoah mountains. This one has a good deal of climb and decent on technical footing trails. It was an absolutely beautiful day and the weather was outstanding (60-75 and sunny with a nice breeze).
My legs were very tired feeling like I had already been running 20 miles when we started (and continued to feel that way all day long) but my calves and quads were not sore at all. Not even soreness in the hip flexors...The only soreness I felt was in the hamstrings at the distal insertion behind the knee and in my deep hip external rotators in the butt. And this morning that too is now gone.
Super psyched!
Sunday- 21miles- 5:01- Treyfoot loop
Well, it is all done now. All the key training is now in the running log! The only thing left to do is maintenance tempo runs and recovery easy jogs enjoying the great USA. Anything more would just screw up the training I have already done and would make no impact physiologically.
Yesterday I met up with my training bud from 2001-2002, Jeff Wilbur, and went out and ran the famous treyfoot mountain loop into the Shenandoah mountains. This one has a good deal of climb and decent on technical footing trails. It was an absolutely beautiful day and the weather was outstanding (60-75 and sunny with a nice breeze).
My legs were very tired feeling like I had already been running 20 miles when we started (and continued to feel that way all day long) but my calves and quads were not sore at all. Not even soreness in the hip flexors...The only soreness I felt was in the hamstrings at the distal insertion behind the knee and in my deep hip external rotators in the butt. And this morning that too is now gone.
Super psyched!
Saturday, June 30, 2007
SUFFER Well
Friday- 40 miles- 14:31 100% WALKING!!
That is right boys and girls...this ultraRUNNER did his final prep for the Vermont 100 WALKING. 40 miles on technical trails up and down the Massanutten mountains walking from first light until sunset. Longest break was 5 minutes. It was a Long Long walk.
Why the hell would I do something like this?
Simple: You have to suffer to be able to suffer- David Horton. In order to be able to mentally handle 100 miles and the many hours it is gonna take to cover that distance I really think it is important to get out on your feet and be moving that long. The little things that really suck in a 100; those things that people drop out because of, our have a miserable experience due to are all little things that need to be practiced:
1. Tolerating the ache and pain in your feet for a bizillion steps
2. Toughening the feet to be able to with stand blisters
3. Working the core stabilizer, leg abductor/adductor, butt-hip extensors, hip flexors, ect- all are not prime movers- but are really relied on once you are tired. What better way to train them than with a LONG walk?
4- Getting your stomach and GI used to processing food/water for x- hours
5- Mentally getting used to that "this sucks" logical voice in your head that becomes louder and louder (and harder to ignore) as the hours go by.
6- Training your body to mobilize fat stored in subcutaneous stores and put it into the blood, as well as breaking it down into energy. You need high levels of specific enzymes to make that process an efficient one....and you only can get that by being out an moving for HOURS and hours.
Why not run another long one??? Well, the race is 3 weeks away and I know MY BODY will not recover in time from a long run. And I DO NOT believe any ones quad muscles totally recover from a long run, deep down at the cellular level, in just 3 weeks.
Best advise I ever read was: Don't do any training that you will not fully recover and improve from. Thus I walked and did not run.
Let me tell you it was exactly what I wanted: A suffer fest.
I started at 5:50 AM and headed off walking the Boyer's Furnace course (the race that I direct) The course is a loop around Fort Valley and since it was a loop once I committed, there was no bailout options. I had drizzling rain start about 4 minutes after I began and continue on/off the entire day. Temps stayed cool but being wet and walking through puddles is something I have not experienced in a long time having been in Egypt. Being on technical trails was also new and today I can tell as my peroneal muscles and feet and ankles are all really sore/tired. I also intentionally did not eat very much so I rode a bonky-hungry annoyance feeling all day. (one to promote fat metabolism, but also to get me mentally used to that uncomfortable feeling)
The days biggest suffer factor was carrying a pack. I am a little man (5'7" 133lbs) and not very strong. Thus strapping on a full pack of 20+pounds (with 17lbs of liquid in it to start off) sucked. Even though I drank a pound of water every hour and the pack kept getting lighter, it still sucked. I just kept telling myself it was "good training".
Today is a day off to relax, then tomorrow I hope to bang out my last run over 90minutes in length between now and the big race.
That is right boys and girls...this ultraRUNNER did his final prep for the Vermont 100 WALKING. 40 miles on technical trails up and down the Massanutten mountains walking from first light until sunset. Longest break was 5 minutes. It was a Long Long walk.
Why the hell would I do something like this?
Simple: You have to suffer to be able to suffer- David Horton. In order to be able to mentally handle 100 miles and the many hours it is gonna take to cover that distance I really think it is important to get out on your feet and be moving that long. The little things that really suck in a 100; those things that people drop out because of, our have a miserable experience due to are all little things that need to be practiced:
1. Tolerating the ache and pain in your feet for a bizillion steps
2. Toughening the feet to be able to with stand blisters
3. Working the core stabilizer, leg abductor/adductor, butt-hip extensors, hip flexors, ect- all are not prime movers- but are really relied on once you are tired. What better way to train them than with a LONG walk?
4- Getting your stomach and GI used to processing food/water for x- hours
5- Mentally getting used to that "this sucks" logical voice in your head that becomes louder and louder (and harder to ignore) as the hours go by.
6- Training your body to mobilize fat stored in subcutaneous stores and put it into the blood, as well as breaking it down into energy. You need high levels of specific enzymes to make that process an efficient one....and you only can get that by being out an moving for HOURS and hours.
Why not run another long one??? Well, the race is 3 weeks away and I know MY BODY will not recover in time from a long run. And I DO NOT believe any ones quad muscles totally recover from a long run, deep down at the cellular level, in just 3 weeks.
Best advise I ever read was: Don't do any training that you will not fully recover and improve from. Thus I walked and did not run.
Let me tell you it was exactly what I wanted: A suffer fest.
I started at 5:50 AM and headed off walking the Boyer's Furnace course (the race that I direct) The course is a loop around Fort Valley and since it was a loop once I committed, there was no bailout options. I had drizzling rain start about 4 minutes after I began and continue on/off the entire day. Temps stayed cool but being wet and walking through puddles is something I have not experienced in a long time having been in Egypt. Being on technical trails was also new and today I can tell as my peroneal muscles and feet and ankles are all really sore/tired. I also intentionally did not eat very much so I rode a bonky-hungry annoyance feeling all day. (one to promote fat metabolism, but also to get me mentally used to that uncomfortable feeling)
The days biggest suffer factor was carrying a pack. I am a little man (5'7" 133lbs) and not very strong. Thus strapping on a full pack of 20+pounds (with 17lbs of liquid in it to start off) sucked. Even though I drank a pound of water every hour and the pack kept getting lighter, it still sucked. I just kept telling myself it was "good training".
Today is a day off to relax, then tomorrow I hope to bang out my last run over 90minutes in length between now and the big race.
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