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.
Showing posts with label Charlottesville. Show all posts
Showing posts with label Charlottesville. Show all posts
Saturday, August 23, 2008
Sunday, August 10, 2008
Trails are Awesome
After 3 resting weeks following Hardrock I was able to get in a good one this week:
61 miles on 6 runs including two(2) four hour runs on trails. Man were they fun! On both Thursday and Saturday I had great company while trotting the trails above the Charolottesville reservoir. We ran the moormans river road loop traveling up to, then 8 miles on the Appalachian trail in Shenandoah NP and back down. Thursday Jeff and I even got to see two bear cups. This is a loop I used to run nearly weekly when I was getting my masters at UVA.
GPS tracks of our runs. Saturday's run with Sophie shows the actual route while Thursdays run the garmin unit lost reception under the heavy canopy and overcast skies. (Here)
Today Anne and I continued to build her long run for this Novembers Richmond marathon by doing a fun 13 miles on the course.
After 12 hours of running in the last 4 days I am feeling incredibly good
61 miles on 6 runs including two(2) four hour runs on trails. Man were they fun! On both Thursday and Saturday I had great company while trotting the trails above the Charolottesville reservoir. We ran the moormans river road loop traveling up to, then 8 miles on the Appalachian trail in Shenandoah NP and back down. Thursday Jeff and I even got to see two bear cups. This is a loop I used to run nearly weekly when I was getting my masters at UVA.
GPS tracks of our runs. Saturday's run with Sophie shows the actual route while Thursdays run the garmin unit lost reception under the heavy canopy and overcast skies. (Here)
Today Anne and I continued to build her long run for this Novembers Richmond marathon by doing a fun 13 miles on the course.
After 12 hours of running in the last 4 days I am feeling incredibly good
Thursday, May 1, 2008
I'm Back!
Okay a long blogging break, but I just didn't feel like it. and really was not running much. I actually took a zero WEEK following BRR 50. Didn't feel like running (mentally- physically I was 100% two days later) so I didn't run. I have spent many many hours "cross training" Meaning I have been clearing a yard via cutting saplings & dead trees with a hand saw, raking, shoveling, leveling ground, digging up roots and rocks, dragging piles dirt/pine needles/wet leaves/mulch around on a tarp, weeding, cutting down vines, pulling up root systems, ect ect ect. ugh pretty tiring total boy work considering I never do anything half-assed, or in a non-obsessive way. Yard looks great and is now twice the size.
Anyway I did manage to run the Rivana Trail in Charlottesville yesterday solo without making any wrong turns. It was good run and was the first good weather day in a long while. It took 3:31 and is an unknown distance. The garmin had it at 17.5 on the watch, but it was tracking low as a measured mile on blacktop read on the watch as 0.9 miles. The motionbased upload put it at 18.7. previous uploads have had it as high as 22 miles! who knows...it was a solid run though.
April ended up being the smallest monthly total mileage in a long while for me.
Jan- 208- 17 runs
Feb- 227.5- 14 runs
March-201- 17 runs
April- 169.5- 16 runs
That 806 miles for the year to date, meaning I am averaging an impressive 12.6miles per run.
For reference in 2001 I put in 2827 miles of running averaging 12.2 miles per run. Doubtful I will keep up this pace though as my intent for the next few months is to run shorter, faster, and more frequently in an attempt to get into Pr marathon shape. I want to run a quick road marathon in September.
I am looking at a few events on the eastern coast during that month and might hit Rochester, NY, Erie, Pa, or Akron, Oh for the potential race. I want to get it in before Oct 3rd's Grindstone 100 miler. I have already paid to enter this new and sure to be epic race. I don't have high expectations there, but want to be able to go and take part with the goal of a finish even if my legs are not specifically training for a trail mountain race.
I fly out to Chicago in 48hours and look forward to completing my training in prosthetics at Northwestern Univ and the Rehab Institute of Chicago. I aim to run a lot of doubles and road runs in the 5-7 mile range while there. I will also be taking part in the Ice Age 50 miler in 9 days as my brother Tim will be flying into town to go run the great Ice age races with me. The two of us have run marathons or ultras together in TX, NM, NC, and VA since he paced me the last 20 miles of the 2002 Western states 100. amazing how time has flown by!
Going forth I hope to give weekly updates on how my stay in Chicago is going and how my plan for a PR marathon is developing.
Anyway I did manage to run the Rivana Trail in Charlottesville yesterday solo without making any wrong turns. It was good run and was the first good weather day in a long while. It took 3:31 and is an unknown distance. The garmin had it at 17.5 on the watch, but it was tracking low as a measured mile on blacktop read on the watch as 0.9 miles. The motionbased upload put it at 18.7. previous uploads have had it as high as 22 miles! who knows...it was a solid run though.
April ended up being the smallest monthly total mileage in a long while for me.
Jan- 208- 17 runs
Feb- 227.5- 14 runs
March-201- 17 runs
April- 169.5- 16 runs
That 806 miles for the year to date, meaning I am averaging an impressive 12.6miles per run.
For reference in 2001 I put in 2827 miles of running averaging 12.2 miles per run. Doubtful I will keep up this pace though as my intent for the next few months is to run shorter, faster, and more frequently in an attempt to get into Pr marathon shape. I want to run a quick road marathon in September.
I am looking at a few events on the eastern coast during that month and might hit Rochester, NY, Erie, Pa, or Akron, Oh for the potential race. I want to get it in before Oct 3rd's Grindstone 100 miler. I have already paid to enter this new and sure to be epic race. I don't have high expectations there, but want to be able to go and take part with the goal of a finish even if my legs are not specifically training for a trail mountain race.
I fly out to Chicago in 48hours and look forward to completing my training in prosthetics at Northwestern Univ and the Rehab Institute of Chicago. I aim to run a lot of doubles and road runs in the 5-7 mile range while there. I will also be taking part in the Ice Age 50 miler in 9 days as my brother Tim will be flying into town to go run the great Ice age races with me. The two of us have run marathons or ultras together in TX, NM, NC, and VA since he paced me the last 20 miles of the 2002 Western states 100. amazing how time has flown by!
Going forth I hope to give weekly updates on how my stay in Chicago is going and how my plan for a PR marathon is developing.
Wednesday, March 19, 2008
Slacking
Last week: 36 miles on 5 runs in 4 days.
All runs short. (5-10 miles) I completed my first double of 2008 last Tuesday by running 5miles in the am with Anne, and 7 miles around the riverbank loop here in town in the afternoon after work. It felt really good. But the next day I was tired/bonky. I gotta eat better.
This weekend I did not get anything long or fast in (a shock huh?!) and I have now gone 5 straight weeks with out a speed workout!!! Not sure why that happens. I really have good intentions. I'm just lazy and enjoy running without pushing the effort too much I guess.
Yesterday was a good run as I did 21 miles around the Charlottesville Rivanna trail and only got lost a little bit by 5th street (looking for a trail extension) and then a bit more by Avon street (looking for the actual trail (its unmarked there!)
The loop with getting lost time took me 3:39 compared to 2 weeks ago when it took 3:55. I suppose the third time will be the charm and I won't get lost at all!
I'm getting excited for this weekends Bel Monte 50k/50mile. Time to do some LONG running. I am stepping up to the 50 mile. Should be fun....lets hope for good weather so I can enjoy the beautiful course.
All runs short. (5-10 miles) I completed my first double of 2008 last Tuesday by running 5miles in the am with Anne, and 7 miles around the riverbank loop here in town in the afternoon after work. It felt really good. But the next day I was tired/bonky. I gotta eat better.
This weekend I did not get anything long or fast in (a shock huh?!) and I have now gone 5 straight weeks with out a speed workout!!! Not sure why that happens. I really have good intentions. I'm just lazy and enjoy running without pushing the effort too much I guess.
Yesterday was a good run as I did 21 miles around the Charlottesville Rivanna trail and only got lost a little bit by 5th street (looking for a trail extension) and then a bit more by Avon street (looking for the actual trail (its unmarked there!)
The loop with getting lost time took me 3:39 compared to 2 weeks ago when it took 3:55. I suppose the third time will be the charm and I won't get lost at all!
I'm getting excited for this weekends Bel Monte 50k/50mile. Time to do some LONG running. I am stepping up to the 50 mile. Should be fun....lets hope for good weather so I can enjoy the beautiful course.
Saturday, March 1, 2008
Charlottesville's Rivanna Trail
Friday- 22.56 miles- Rivanna ring trail
I was spontaneous Friday and hopped in the car to head up to my favorite town Charlottesville, VA for some running on the Rivanna trail. This 20 mile loop trail encircles the town and the University of Virginia. It is great singletrack trail that goes through city parks, on private land and on a few streets to connect sections. This trail has been in the works for several years and when I lived there in 2000-2002 it looked vastly different than today.
Huge numbers of new houses, condos and townhouses have been built within sight line of the trail and a few sections have been finished or moved since I last ran there...and even one section that was open is now closed to use. Overall the trail is in great shape and well maintained and well marked. However, some unfinished parts and areas where permission to use is not official....no markings exist. yikes!
Thus, I started off with some good maps and tips from Frannie at the CRC. This fared me well initially and then 5-6 miles in to the run none other than Jeff Wilbur runs up behind me. He was out on his daily run and happened to be in the same section of trail. We would run together for the next 4-5 miles just like years past. It was great.
After Jeff turned back to go back home to complete his out and back, I manged to find my way through some tricky stretches and really was doing well until 16.5 miles into the loop. Then I missed something...or it obviously wasn't marked well enough. Somehow I dumped into Quary park and could not find the trail. I ended up just running toward downtown with the idea of road running back to my car. I thought better of it after a mile and managed to backtrack a bit, forge the river, and re-find the trail.
I ended up running 22.5 miles (3:55 total time) but 3:32 of actual moving time or 9:25 per mile Stats and maps here. Not bad for unfamiliar trail. Now that I know the route I'd like to go back and have a go at 3 hours for the supposed true 20 mile loop.
Overall the nearly 4 hours with one bottle and one gel was a great training adventure!!
I was spontaneous Friday and hopped in the car to head up to my favorite town Charlottesville, VA for some running on the Rivanna trail. This 20 mile loop trail encircles the town and the University of Virginia. It is great singletrack trail that goes through city parks, on private land and on a few streets to connect sections. This trail has been in the works for several years and when I lived there in 2000-2002 it looked vastly different than today.
Huge numbers of new houses, condos and townhouses have been built within sight line of the trail and a few sections have been finished or moved since I last ran there...and even one section that was open is now closed to use. Overall the trail is in great shape and well maintained and well marked. However, some unfinished parts and areas where permission to use is not official....no markings exist. yikes!
Thus, I started off with some good maps and tips from Frannie at the CRC. This fared me well initially and then 5-6 miles in to the run none other than Jeff Wilbur runs up behind me. He was out on his daily run and happened to be in the same section of trail. We would run together for the next 4-5 miles just like years past. It was great.
After Jeff turned back to go back home to complete his out and back, I manged to find my way through some tricky stretches and really was doing well until 16.5 miles into the loop. Then I missed something...or it obviously wasn't marked well enough. Somehow I dumped into Quary park and could not find the trail. I ended up just running toward downtown with the idea of road running back to my car. I thought better of it after a mile and managed to backtrack a bit, forge the river, and re-find the trail.
I ended up running 22.5 miles (3:55 total time) but 3:32 of actual moving time or 9:25 per mile Stats and maps here. Not bad for unfamiliar trail. Now that I know the route I'd like to go back and have a go at 3 hours for the supposed true 20 mile loop.
Overall the nearly 4 hours with one bottle and one gel was a great training adventure!!
Friday, February 8, 2008
Hills Hurt!
Tuesday-walked 5 miles
Wed- off
Thursday- 6 miles easy pace
I watched the great documentary Supersize Me while walking on my treadmill Tuesday... I figured I had to be moving to watch the film. amazing documentary...a must see if you have not already. UGH! 25lbs and wrecked liver enzxymes levels, cholesterol, and BP readings in a mere 21 days of McDonalds!! crazy. America is in trouble when people think it is okay to drink four (yes 4) full 2 liter bottles of soda a day!
I thought my one glass of diet coke a day was bad....still going to kick that habit. I don't like caffiene headaches when I don't get my coke in every 24hrs. Having an addiction like that is pretty rediculous.
Sooooooo downhills hurt! my left quad still has some lingering deep soreness going on. Probably because I never run long downhills anymore. I need to add this training back in if I plan on running well in my upcoming ultras:
2/23- Mt Mitchell 40
3/8- group 34 miler in VA
3/23- Bel Monte 50k
4/12- Bull Run 50
5/10- Ice Age 50
6/7- Kettle Moraine 100k
The Hardrock Lottery was held last weekend.... I was not super lucky, but may still have a shot getting in to the field. (I'm #22 on the waitlist) I really wanted to run in 08 as this year they run the course in the clockwise direction which I have never done. (I ran 36:18 in 2000- ccw) and DNF'd after 60 miles in 05-ccw). So I guess I will have a lot of waiting and seeing.
I'm looking forward to May and June in Chicago as now I have a place to live and will be running a commute back and forth to the Rehab Institute of Chicago along the lakeshore bike path 6-7 miles each way.
Next up is a 10k trail race in charlottesville along some of my old stomping grounds from when I got my masters at UVA in 2000-2002. The CRC does a great job with these events and I am looking forward to racing against some other trail lovers.
Wed- off
Thursday- 6 miles easy pace
I watched the great documentary Supersize Me while walking on my treadmill Tuesday... I figured I had to be moving to watch the film. amazing documentary...a must see if you have not already. UGH! 25lbs and wrecked liver enzxymes levels, cholesterol, and BP readings in a mere 21 days of McDonalds!! crazy. America is in trouble when people think it is okay to drink four (yes 4) full 2 liter bottles of soda a day!
I thought my one glass of diet coke a day was bad....still going to kick that habit. I don't like caffiene headaches when I don't get my coke in every 24hrs. Having an addiction like that is pretty rediculous.
Sooooooo downhills hurt! my left quad still has some lingering deep soreness going on. Probably because I never run long downhills anymore. I need to add this training back in if I plan on running well in my upcoming ultras:
2/23- Mt Mitchell 40
3/8- group 34 miler in VA
3/23- Bel Monte 50k
4/12- Bull Run 50
5/10- Ice Age 50
6/7- Kettle Moraine 100k
The Hardrock Lottery was held last weekend.... I was not super lucky, but may still have a shot getting in to the field. (I'm #22 on the waitlist) I really wanted to run in 08 as this year they run the course in the clockwise direction which I have never done. (I ran 36:18 in 2000- ccw) and DNF'd after 60 miles in 05-ccw). So I guess I will have a lot of waiting and seeing.
I'm looking forward to May and June in Chicago as now I have a place to live and will be running a commute back and forth to the Rehab Institute of Chicago along the lakeshore bike path 6-7 miles each way.
Next up is a 10k trail race in charlottesville along some of my old stomping grounds from when I got my masters at UVA in 2000-2002. The CRC does a great job with these events and I am looking forward to racing against some other trail lovers.
Wednesday, January 2, 2008
2008 Begins!
Wow! okay lots of stuff happening lately...quick run down below:
1. I got released from the Montrail sponsored running team in November after running in their jersey and shoes since October 2001.
2. I did very little running since Hellgate 100k. last three weeks were: 19, 39, 33 miles
3. I traveled to Wilbraham, MA for Christmas and some runs in the cold and snow. I got a Garmin 305 since I was such a good boy in 2007!!! yippie! its pretty awesome.
4. I managed to finish out December with a weak 193 miles which capped off a decent year for me (fifth highest mileage total year for me in last 20 years)
5. Closed out 2007 with 2775 miles.....the 3k mileage mark still eludes...
6. My Boyers Furnace Fat Ass 40 miler was again a success. (Results) I traveled to the Massanuttens and Ft. Valley for course marking and aid planting on the 29th and started off a field of 43 runners on the 30th at 7am. 20 of which managed to run 40+ miles! This is up from 11 of 37 last year. The weather held out until 7pm when a cold cold rain began falling hard on the last 3 finishers. The addition of a bon fire and pizza at the finish was a big hit with all participants and the skinny-I-get-cold-easily- RD!!! I think the most fun I had in the whole RD experience is shopping for the aid station food.... mmmmmmmmm sooo much yummy stuff I like to eat! a great report by super star Ft Valley resident Carter W here!
7. I started 2008 off with a good mileage total by going to my clubs Red Eye Fat Ass 50K in prince william forest (triangle, VA) yesterday running the 31.7 miles in 5:14. I ran with Jeff Holdaway (9-time Wasatch finisher) the entire way and tied for 3rd with him behind Robin Kane (4:43) and Mr. Amazing Howard Nippert (4:38)- who is recovering nicely from sports hernia surgery.
8. I have been picked up for sponsorship by the Charlottesville Running Company and BTTB racing for 2008! Russell and Francesca put on the great GEER 100k I ran last Sept., the Charlottesville marathon (roads and hilly!) which I ran in April 2006, as well as, the Bel Monte 50k/50mile which I am really looking forward to running in March. They have also introduced a canine running race series for 2008. Very Cool.
Very excited for another year of ultrarunning! Happy New Year All!
1. I got released from the Montrail sponsored running team in November after running in their jersey and shoes since October 2001.
2. I did very little running since Hellgate 100k. last three weeks were: 19, 39, 33 miles
3. I traveled to Wilbraham, MA for Christmas and some runs in the cold and snow. I got a Garmin 305 since I was such a good boy in 2007!!! yippie! its pretty awesome.
4. I managed to finish out December with a weak 193 miles which capped off a decent year for me (fifth highest mileage total year for me in last 20 years)
5. Closed out 2007 with 2775 miles.....the 3k mileage mark still eludes...
6. My Boyers Furnace Fat Ass 40 miler was again a success. (Results) I traveled to the Massanuttens and Ft. Valley for course marking and aid planting on the 29th and started off a field of 43 runners on the 30th at 7am. 20 of which managed to run 40+ miles! This is up from 11 of 37 last year. The weather held out until 7pm when a cold cold rain began falling hard on the last 3 finishers. The addition of a bon fire and pizza at the finish was a big hit with all participants and the skinny-I-get-cold-easily- RD!!! I think the most fun I had in the whole RD experience is shopping for the aid station food.... mmmmmmmmm sooo much yummy stuff I like to eat! a great report by super star Ft Valley resident Carter W here!
7. I started 2008 off with a good mileage total by going to my clubs Red Eye Fat Ass 50K in prince william forest (triangle, VA) yesterday running the 31.7 miles in 5:14. I ran with Jeff Holdaway (9-time Wasatch finisher) the entire way and tied for 3rd with him behind Robin Kane (4:43) and Mr. Amazing Howard Nippert (4:38)- who is recovering nicely from sports hernia surgery.
8. I have been picked up for sponsorship by the Charlottesville Running Company and BTTB racing for 2008! Russell and Francesca put on the great GEER 100k I ran last Sept., the Charlottesville marathon (roads and hilly!) which I ran in April 2006, as well as, the Bel Monte 50k/50mile which I am really looking forward to running in March. They have also introduced a canine running race series for 2008. Very Cool.
Very excited for another year of ultrarunning! Happy New Year All!
Saturday, June 30, 2007
Beautiful Charlottesville
Thursday- 8 miles- 71min
Ahhhh Beautiful C-ville. I enjoyed some good conversations with the folks from the UVA library where I used to work and my college advisor for my masters work in exercise physiology. For lunch I Ate the fabulous chicken parm sub from the one of my favorites on the corner. Then I was able to meet up with old training mate Jeff Wilbur and Montrail/Nathan teammate Sophie Speidel for a run. We ran around the observatory hill trails getting me used to technical footing (go go gadget ankle proprioception), hills, and humidity. All should be very beneficial for the VT 100.
Post run I grabbed some Chipotle and headed off to the Massanutten's to camp out.....in the rain. It was still fun though.
Ahhhh Beautiful C-ville. I enjoyed some good conversations with the folks from the UVA library where I used to work and my college advisor for my masters work in exercise physiology. For lunch I Ate the fabulous chicken parm sub from the one of my favorites on the corner. Then I was able to meet up with old training mate Jeff Wilbur and Montrail/Nathan teammate Sophie Speidel for a run. We ran around the observatory hill trails getting me used to technical footing (go go gadget ankle proprioception), hills, and humidity. All should be very beneficial for the VT 100.
Post run I grabbed some Chipotle and headed off to the Massanutten's to camp out.....in the rain. It was still fun though.
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