Sat- 100 miles- 23:45:55 -63rd place
Just a quick one to let the curious mind know...... Nope I did not run 15:00 (my dream goal for a 100) Nobody did. I doubt anyone ever will again at Vermont. The course is a lot tougher (2500+ more climb and decent) (and longer-3-4miles!)) than it was. AJW and Jim Kirby ran awesome and were in great shape and had AMAZING weather and still only managed to run right around 16 hours. SUPER!, but not the 14:08 and 14:19 times turned in there previously. Montrail guys finished 1,2, 4, 5 and first female!
As for me. I was not feeling great going in to race day, and discovered quickly that I just was not ready to run fast on hills and trails. A YEAR without either is something you can not regain in a couple runs. I could have run okay had the race been on completely flat pavement, but not hilly trails.
I did not go out crazy and die, rather ran at 140 bpm on the HR monitor in about 20th place innitialy...moving up to a high of 12th by mile 11 then slipped back the rest of the day. I was 4:11 at 25miles, and was not in trouble physiologically. I was eating 2 Cliff shot blocks (66cals total) every 10 minutes and processing well, just had legs that were not capable.
Honestly, at 12 miles I really found out I was not ready for hills and trails and it just got worse from there. My 23:46 was a TOUGH effort. Sure it is not super quick, but I pushed very hard to beat the 24 hour cut off. "Running" 9 hours and 17 minutes for the last 30 miles was honestly all I could manage. I was as beat up by the finish in this one as in any of the 14 other 100 milers I have finished. I tore the popliteus muscle in my left posterior knee somewhere around 45 miles and just destroyed all the stabilizer and accessory muscles that help maintain balance and keep you upright on uneven surfaces. Additionally. I don't think my hamstrings ever recovered from the 40 mile walk followed by 21 mile trail run 3 weeks prior. On paper it looked great, but a year with out using these muscles that way was too much to ask and they couldn't deliver.
Additionally, I had intestine trouble yet again..... having to take 6 number 2's between miles 20 and 45. Stopped by two doses of prescription strength Imodium.....only then to have a stomach that just sloshed and wouldn't drain. BLAH! 100's suck.
I decided at mile 28 that I was not going to Leadville next month and decided at 70 miles that I am having my my wife (a brand new lawyer) draw up an official contract stating that I will not attempt a 100 mile race for at lest 3 more years. She of course thinks I'm kidding, but really I am not. I am 15 for 25 now (I had miscounted thinking this was 26) and that is enough for a good while. I won't say never again, just not for a while. It is not fun and has not been fun for 5 years now. My attention is going to shift to 50k's, 50 milers, and a quality road marathon once a year.
In 3 tries now (23:08=2001, 23:30- 2002) I still have not been able to run the VT 100 quicker than my 22:14 at Massanutten! Funny.
Now a good couple of weeks off. Pack up the apt in Arlington and move to Richmond this week. Then off to a wedding in Ithaca, then off to the Caribbean on vacation!
Cheers, and thanks for all the well wishing along the way while I was in Egypt and the last 4 weeks upon my return. What a long strange trip it has been the last 6 months building for this event.
Showing posts with label hills. Show all posts
Showing posts with label hills. Show all posts
Monday, July 23, 2007
Monday, July 9, 2007
Finishing Touches
Sunday- 7 miles- 2w up, 2 x2mile- 12:03, 13:47, 1 c dn
Monday- STAIRS!!!!! 150 flights down
The last two days, with the legs feeling good, I put some of the finishing touches on my Vermont 100 prep. Needing to maintain my stride efficiency and lactate tolerance I went to the track again yesterday. And today wanting to hit the quads one more solid time with some eccentric work, I did a "Biggest BANG for the least buck" workout on the 19 floors of stairs in my apartment building.
Yesterday running at 3:45pm in the big time heat and humidity (on purpose) I went to the track to run some faster paced stuff to let my leg muscles continue to have optimized enzyme levels for glycolysis. I did a strong 2 mile wearing my HR monitor while doing 6:00 mile pace. I wanted to see where I am at currently while running this pace. 6 min miles used to be something I did and monitored frequently. I started out in the low 160's and was at 163 at the 6:01 mile split. Then it crept on up to 170bpm by the 8th lap. (2miles-12:03-164 ave HR). Then I took 5 minutes rest and started up again settling to the smoothest run I could do at a HR just below 160. This pace turned out to be a bit over 6:50 per mile. (2 miles- 13:47- 159 ave HR) Not sure what any of this means in 94 degree heat, but it will be interesting to compare to next month when I start doing workouts again after Vermont.
Today I opted to just run in the stairwell in order to minimize the effort expended while optimizing the eccentric contractions per time spent moving. I simply took the elevator to the 19th floor and then ran down the stairs two at a time letting each foot plant be a bit hard all the way into the basement. With each leg getting a little jump and landing, the 7 trips was enough to give my thighs that shaky-sore feeling...and the workout only took 20 minutes! I figured this would accomplish the same thing as the hilly road 10 miler I had planned.
Now I will rest up......but, continue my normal 3 day pattern (workout, easy, moderate, workout) with the remaining workouts being on the 12th, 15th, and 18th. Next up a 14 miler on my favorite loop back in Campbell, NY from my high school years.
Monday- STAIRS!!!!! 150 flights down
The last two days, with the legs feeling good, I put some of the finishing touches on my Vermont 100 prep. Needing to maintain my stride efficiency and lactate tolerance I went to the track again yesterday. And today wanting to hit the quads one more solid time with some eccentric work, I did a "Biggest BANG for the least buck" workout on the 19 floors of stairs in my apartment building.
Yesterday running at 3:45pm in the big time heat and humidity (on purpose) I went to the track to run some faster paced stuff to let my leg muscles continue to have optimized enzyme levels for glycolysis. I did a strong 2 mile wearing my HR monitor while doing 6:00 mile pace. I wanted to see where I am at currently while running this pace. 6 min miles used to be something I did and monitored frequently. I started out in the low 160's and was at 163 at the 6:01 mile split. Then it crept on up to 170bpm by the 8th lap. (2miles-12:03-164 ave HR). Then I took 5 minutes rest and started up again settling to the smoothest run I could do at a HR just below 160. This pace turned out to be a bit over 6:50 per mile. (2 miles- 13:47- 159 ave HR) Not sure what any of this means in 94 degree heat, but it will be interesting to compare to next month when I start doing workouts again after Vermont.
Today I opted to just run in the stairwell in order to minimize the effort expended while optimizing the eccentric contractions per time spent moving. I simply took the elevator to the 19th floor and then ran down the stairs two at a time letting each foot plant be a bit hard all the way into the basement. With each leg getting a little jump and landing, the 7 trips was enough to give my thighs that shaky-sore feeling...and the workout only took 20 minutes! I figured this would accomplish the same thing as the hilly road 10 miler I had planned.
Now I will rest up......but, continue my normal 3 day pattern (workout, easy, moderate, workout) with the remaining workouts being on the 12th, 15th, and 18th. Next up a 14 miler on my favorite loop back in Campbell, NY from my high school years.
Tuesday, June 26, 2007
I Love Virginia
Monday- 13 miles- 2hrs, 2x2.5 mile DOWN hills
With a day off I headed for the hills...literally. I love Virginia! This state has it all and it was great to drive out to the Shenandoah's for some quad work in the incredible mountains. I thought about going to the Priest mtn to run repeats on the 5 miles there that have 3,000 ft of climb, but thought better of it knowing a year without hills is a long time. Instead I went to rte 758 (Woodstock Tower road) that is part of both the Old Dominion 100 mile races. It is a 2.5 mile stretch of road that climbs 1200 ft. The dirt/gravel/blacktop road is a beautiful one with views of the valley below, shade producing trees, and a ton of switchbacks.
I parked at the top of the road and ran a warm up out and back on the miles 82-84 of the Massanutten 100 . Then I set off running down the big hill. The goal of the workout was to blow my quads out a bit. Nothing like repetitive eccentric contractions. I envision my quad muscles being like a piece of wood on a lathe....I apply the chisel (the downhill miles).... and the quads are striped of their fluff, leaving only the hardened sculpted core beneath.
The first downhill repeat went well with me just a coasting but still running near 6:00 mile pace (2.5 = 15:53) Downhills rock! Then I turned around and ran every step on the way back up just to prove I could do it. (Because I am stubborn or stupid?) It took 23:44 on the way up. I was a sweating mess after this and spent some time in the shade of my car eating clif shot blocks (the greatest invention since the wheel!) and drinking gatorade.
Round two had me still thinking I could do 3 repeats and I put in a bit more speed on the down hill running 14:36. Wow! I have not run 2.5miles that fast in a LONG time...again downhills rock. The second trip back up the mountain sucked. It was 93 degrees, humid, and I was tired. I walked most of it (2.5 =37min) and decided at the top that was enough for the day.
If I had a ride back up.... I would have ran down once more....I simply didn't want to face the climb back up again.
Post run I celebrated America and its wonderful ways by having a home-made strawberry milk shake from a Ma & Pa's shop, then a grilled chicken sandwich with tomatoes and provolone cheese on wheat from Sheetz (made in like 33 seconds!) all washed down with a 44oz fountain soda. mmmmmm excessive-ness!!!! It was so missed when I was in the middle east!
With a day off I headed for the hills...literally. I love Virginia! This state has it all and it was great to drive out to the Shenandoah's for some quad work in the incredible mountains. I thought about going to the Priest mtn to run repeats on the 5 miles there that have 3,000 ft of climb, but thought better of it knowing a year without hills is a long time. Instead I went to rte 758 (Woodstock Tower road) that is part of both the Old Dominion 100 mile races. It is a 2.5 mile stretch of road that climbs 1200 ft. The dirt/gravel/blacktop road is a beautiful one with views of the valley below, shade producing trees, and a ton of switchbacks.
I parked at the top of the road and ran a warm up out and back on the miles 82-84 of the Massanutten 100 . Then I set off running down the big hill. The goal of the workout was to blow my quads out a bit. Nothing like repetitive eccentric contractions. I envision my quad muscles being like a piece of wood on a lathe....I apply the chisel (the downhill miles).... and the quads are striped of their fluff, leaving only the hardened sculpted core beneath.
The first downhill repeat went well with me just a coasting but still running near 6:00 mile pace (2.5 = 15:53) Downhills rock! Then I turned around and ran every step on the way back up just to prove I could do it. (Because I am stubborn or stupid?) It took 23:44 on the way up. I was a sweating mess after this and spent some time in the shade of my car eating clif shot blocks (the greatest invention since the wheel!) and drinking gatorade.
Round two had me still thinking I could do 3 repeats and I put in a bit more speed on the down hill running 14:36. Wow! I have not run 2.5miles that fast in a LONG time...again downhills rock. The second trip back up the mountain sucked. It was 93 degrees, humid, and I was tired. I walked most of it (2.5 =37min) and decided at the top that was enough for the day.
If I had a ride back up.... I would have ran down once more....I simply didn't want to face the climb back up again.
Post run I celebrated America and its wonderful ways by having a home-made strawberry milk shake from a Ma & Pa's shop, then a grilled chicken sandwich with tomatoes and provolone cheese on wheat from Sheetz (made in like 33 seconds!) all washed down with a 44oz fountain soda. mmmmmm excessive-ness!!!! It was so missed when I was in the middle east!
Thursday, June 21, 2007
USA USA USA!!!!!!!!!
Monday- 4 miles- 35min- my last Egypt miles
Tuesday- 0miles Travel & waiting
Wednesday- travel- 0 miles
Thursday- 14 miles- 1:48
Back on US Soil! Feels very good!
Monday I got in one last tour of the MFO's north base and packed up. I started my 37 hour traveling adventure Tuesday morning arriving back home in Arlington Wednesday at noon. a long time waiting around in airports but no big problems. Very happy!
This morning I got up and headed out with my Nathan pack hoping to put in a good 20 mile welcome back run in Arlington and on the C&O canal only to find out that my legs don't like hills. Within 40minutes I had that dead quad feeling and was humbled by the run. I cut it off early and headed back with a good one in the bank but realized I have some work left to do to get ready for the specifics of the Vermont 100 course. Sure I am in shape...but not for hills. Thank goodness I still have a month left....and that the Vermont 100 is not the Hardrock 100!
Tuesday- 0miles Travel & waiting
Wednesday- travel- 0 miles
Thursday- 14 miles- 1:48
Back on US Soil! Feels very good!
Monday I got in one last tour of the MFO's north base and packed up. I started my 37 hour traveling adventure Tuesday morning arriving back home in Arlington Wednesday at noon. a long time waiting around in airports but no big problems. Very happy!
This morning I got up and headed out with my Nathan pack hoping to put in a good 20 mile welcome back run in Arlington and on the C&O canal only to find out that my legs don't like hills. Within 40minutes I had that dead quad feeling and was humbled by the run. I cut it off early and headed back with a good one in the bank but realized I have some work left to do to get ready for the specifics of the Vermont 100 course. Sure I am in shape...but not for hills. Thank goodness I still have a month left....and that the Vermont 100 is not the Hardrock 100!
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