May 30
24mi, 3:34.25: LSD. And there you have it, my first training run over 3:30. Few ever, in fact, to rival this kind of time on the trail, but that will all change soon enough. Ran with Dan on the Twisp River Trail from Buttermilk snowpark. 1st 4mi. took an hour for all of the downed trees that we climbed and ducked around. A certain type of workout in and of itself... The original plan had been to run for 2hrs, but the Methow Valley Backcountry Horseman -bless their hearts- HAD cleared things from War Creek Campground "north" and we got a little excited to have an actual trail in front of us again. Ran farther out than we would have otherwise, and then we had to turn around. Avoiding the first 4mi steeplechase meant running on Twisp River Road (at 1:00pm with rising 80 degree temps) and then doubling back to where the car was parked. The last 4 miles was too fast and kind of a death march (still feeling Saturday's workout) on the highway. However, alls well that ends well. I won't have to run long later in the week :) (cas II)
May 29
3mi, 20:13: Quick and easy. Just to get out the door. (ax) BIKE: 1hr+ Finished the run and jumped on the bike (with Burley) to pick up K from school. A rare tailwind on the way home. Very nice.
Thursday, May 31, 2007
Monday, May 28, 2007
And so it goes!
May 28
6mi, 41:23: Memorial Day. Another easy run. Fine to start the week with legs still feeling a little heavy from Saturday's race. (cas II)
Week: 43mi. 5 days running. AGAIN with the missing 6th day. Alas a good week not to push things with an oddly tight upper back, but I'll hope to be back into the 50mile range again next week. A good "strength" workout on Saturday that will not help my Wasatch performance in the least, but was still a good workout. I ran 12mi. on enroute to the Mazama 1ok. This long "warmup" followed by 10k of fast running was great. Not even racing so much, but tried to run fast a smooth. The Titus Van Rjin next week??
May 27
7mi, 49:34: Home to Roth's condo via the Winthrop Trail and Horizon Flats. A fine recovery run. Could have been slower as usual, but let's take heart in stringing together some consecutive running days and call it good. (a5)
May 26
19mi, approx 2:20: My strength workout for the week. A 12mi+ ramble from home to Mazama with Seattle friend Mike Fitzpatrick. Cheered for Keeley in the 1k and then ran a quick 10k trail (37:51)race with the intent to stay smooth and feeling good. Would have been perhaps a minute faster but for some course confusion in the last mile. Hence as well the very close finish as Brent Biggar and I tried to reclaim some lost ground over the final meters. Technically, I think that Brent would have beaten me without the misdirection. Adrenaline got to me in a positive way for the finishing sprint. (a5, racing flat)
6mi, 41:23: Memorial Day. Another easy run. Fine to start the week with legs still feeling a little heavy from Saturday's race. (cas II)
Week: 43mi. 5 days running. AGAIN with the missing 6th day. Alas a good week not to push things with an oddly tight upper back, but I'll hope to be back into the 50mile range again next week. A good "strength" workout on Saturday that will not help my Wasatch performance in the least, but was still a good workout. I ran 12mi. on enroute to the Mazama 1ok. This long "warmup" followed by 10k of fast running was great. Not even racing so much, but tried to run fast a smooth. The Titus Van Rjin next week??
May 27
7mi, 49:34: Home to Roth's condo via the Winthrop Trail and Horizon Flats. A fine recovery run. Could have been slower as usual, but let's take heart in stringing together some consecutive running days and call it good. (a5)
May 26
19mi, approx 2:20: My strength workout for the week. A 12mi+ ramble from home to Mazama with Seattle friend Mike Fitzpatrick. Cheered for Keeley in the 1k and then ran a quick 10k trail (37:51)race with the intent to stay smooth and feeling good. Would have been perhaps a minute faster but for some course confusion in the last mile. Hence as well the very close finish as Brent Biggar and I tried to reclaim some lost ground over the final meters. Technically, I think that Brent would have beaten me without the misdirection. Adrenaline got to me in a positive way for the finishing sprint. (a5, racing flat)
Friday, May 25, 2007
Fine line...
May 24
8mi, 1:00.19: Easy again AND my first mosquito bites of the year. W.C. Road/Winthrop trail loop. Glad to be running at all because my upper-middle back is still giving me lip. Moist heat is key, but it has been in n' out in waves all week. Too much time in the studio chair no question, but it's an odd pain that is hard to isolate and yet not altogether debilitating or even getting worse. S is suggesting a massage sometime next week. Might be a fine idea. (a5)
May 23
5mi, 35:40: Easy dist. Working through a tight back, but otherwise feeling fine after Sunday's long run. The coming Saturday is the Mazama 10k. That'll be gravy for me after running to the start from home. Trying to run the 10k faster after 12 miles will also fit the newly entered strength phase. No legitimate LONG run this week, but the following will be a good one to go over 3-3.5 hrs. (a5)
8mi, 1:00.19: Easy again AND my first mosquito bites of the year. W.C. Road/Winthrop trail loop. Glad to be running at all because my upper-middle back is still giving me lip. Moist heat is key, but it has been in n' out in waves all week. Too much time in the studio chair no question, but it's an odd pain that is hard to isolate and yet not altogether debilitating or even getting worse. S is suggesting a massage sometime next week. Might be a fine idea. (a5)
May 23
5mi, 35:40: Easy dist. Working through a tight back, but otherwise feeling fine after Sunday's long run. The coming Saturday is the Mazama 10k. That'll be gravy for me after running to the start from home. Trying to run the 10k faster after 12 miles will also fit the newly entered strength phase. No legitimate LONG run this week, but the following will be a good one to go over 3-3.5 hrs. (a5)
Monday, May 21, 2007
May 19-21
May 21
4mi, 28:04: Easy. Loosen the legs up from yesterday a little. Felt pretty good! (a5)
Week: 50mi. Yahoo! Staring this mini mileage milestone in the face for a while now. Good to mark my ascent into the strength training phase with my first official achievement of the base miles that I would like maintain as well. We'll see how it goes. Work business to increase in the next month especially, but I am feeling good about things at this point. Still also seeking the elusive 6th day of running in a week to spread these miles around. Keep that in mind!
May 20
18+, 2:38.01: A good rolling run. Felt pretty strong throughout so apparently the last two weeks sans any REALLY long runs have done me some good. Strength is gaining. Also note: I employed a half-shuffle-run-bound on the uphills today. Very effective it seemed. (cas II)
4mi, 28:04: Easy. Loosen the legs up from yesterday a little. Felt pretty good! (a5)
Week: 50mi. Yahoo! Staring this mini mileage milestone in the face for a while now. Good to mark my ascent into the strength training phase with my first official achievement of the base miles that I would like maintain as well. We'll see how it goes. Work business to increase in the next month especially, but I am feeling good about things at this point. Still also seeking the elusive 6th day of running in a week to spread these miles around. Keep that in mind!
May 20
18+, 2:38.01: A good rolling run. Felt pretty strong throughout so apparently the last two weeks sans any REALLY long runs have done me some good. Strength is gaining. Also note: I employed a half-shuffle-run-bound on the uphills today. Very effective it seemed. (cas II)
Saturday, May 19, 2007
TITUS VAN RIJN INVITATIONAL ONE-HOUR DISTANCE CLASSIC
You and yours are invited to participate in the Ninth Annual
TITUS VAN RIJN INVITATIONAL ONE-HOUR DISTANCE CLASSIC
WHAT: A one-hour footrace
WHERE: Your local track
WHEN: Anytime between May 12 and June 10, 2007
RULES
* Your performance must take place on a standard 400 meter/440 yard track. Include partial laps in your final total; estimate distances as accurately as possible within reason.
* Send results to rotha at sonoma dot edu by midnight, 10 June 2007. In your results, please note name, total distance completed (in meters or yards), age, date, and location. We encourage you to include a brief report of your experience for the official race report.
* You may run the event more than once if desired, but only submit your best mark.
* You are encouraged to invite others to participate in the event.
* Complete results and race report will be sent to all participants.
TRADITION
World champions in football and baseball celebrate with champagne; the victor at the Indy 500 gets a bottle of milk. At Titus Van Rijn, the celebratory beverage of choice for all participants is black cherry soda. We encourage you to maintain the tradition.
ONE-HOUR TRACK RECORDS
World, women: 18,340 meters (~11.4 miles)
Tegla Loroupe (Ken), Borgholshausen, Ger 8/7/98
World, men: 21,101m (~13.1 miles)
Arturo Barrios (Mex), La Fleche, Fra 3/30/91
U.S., women: 17,273m (~10.7 miles)
Nancy Conz, Amherst, MA 6/25/81
U.S., men: 20,547m (~12.8 miles)
Bill Rodgers (GBTC), Boston, MA 8/9/77
TVR, women: 12,453m (~7.7 miles)
Sarah Brooks (MN), Northfield, MN 2002
TVR, men: 18,115 (~11.25 miles)
Greg Crowther (WA), Seattle, WA 5/27/2006
Please contac the race directors the All Time TVR
Performance List.
Since 1999, 59 competitors in 4 nations and 8 US states have amassed
a total of over 1.46 million meters. Join the fun!
ADDITIONAL QUESTIONS?
Please contact Andy Roth (rotha at sonoma dot edu) or Mike Persick (mpersick at comcast dot net), TVR Race Directors.
TITUS VAN RIJN INVITATIONAL ONE-HOUR DISTANCE CLASSIC
WHAT: A one-hour footrace
WHERE: Your local track
WHEN: Anytime between May 12 and June 10, 2007
RULES
* Your performance must take place on a standard 400 meter/440 yard track. Include partial laps in your final total; estimate distances as accurately as possible within reason.
* Send results to rotha at sonoma dot edu by midnight, 10 June 2007. In your results, please note name, total distance completed (in meters or yards), age, date, and location. We encourage you to include a brief report of your experience for the official race report.
* You may run the event more than once if desired, but only submit your best mark.
* You are encouraged to invite others to participate in the event.
* Complete results and race report will be sent to all participants.
TRADITION
World champions in football and baseball celebrate with champagne; the victor at the Indy 500 gets a bottle of milk. At Titus Van Rijn, the celebratory beverage of choice for all participants is black cherry soda. We encourage you to maintain the tradition.
ONE-HOUR TRACK RECORDS
World, women: 18,340 meters (~11.4 miles)
Tegla Loroupe (Ken), Borgholshausen, Ger 8/7/98
World, men: 21,101m (~13.1 miles)
Arturo Barrios (Mex), La Fleche, Fra 3/30/91
U.S., women: 17,273m (~10.7 miles)
Nancy Conz, Amherst, MA 6/25/81
U.S., men: 20,547m (~12.8 miles)
Bill Rodgers (GBTC), Boston, MA 8/9/77
TVR, women: 12,453m (~7.7 miles)
Sarah Brooks (MN), Northfield, MN 2002
TVR, men: 18,115 (~11.25 miles)
Greg Crowther (WA), Seattle, WA 5/27/2006
Please contac the race directors the All Time TVR
Performance List.
Since 1999, 59 competitors in 4 nations and 8 US states have amassed
a total of over 1.46 million meters. Join the fun!
ADDITIONAL QUESTIONS?
Please contact Andy Roth (rotha at sonoma dot edu) or Mike Persick (mpersick at comcast dot net), TVR Race Directors.
Riser Lake
May 18
6mi, 41:39: Easy. Explored some rolling single track through the bitterbrush and sunflowers at Riser Lake. Lupine is still out in force! A good easy run on the heels of Wednesday's longer effort.
PS Its not likely to make a lot of sense unless you are Gaio Lakin, but here is some recent artwork with a running bent. Some doodlings of an "incident" during my college years...
6mi, 41:39: Easy. Explored some rolling single track through the bitterbrush and sunflowers at Riser Lake. Lupine is still out in force! A good easy run on the heels of Wednesday's longer effort.
PS Its not likely to make a lot of sense unless you are Gaio Lakin, but here is some recent artwork with a running bent. Some doodlings of an "incident" during my college years...
Friday, May 18, 2007
May 14-17
May 17
11mi (or so), 1:29: LONG with a few hills. B.B. to the Kraule Trail and then across lower Patterson Mt. enroute to town. A good run. Feeling better again after last week's travel days. (ax)
May 16
BIKE -- 1:15. To town and then home via the Winthrop Trail. Fine to do something other than run after 52mi crammed into the last 6 days.
May 15
10-mi, 1:20: HILLS (The beginning of my strength training!). 6x3 min/1 min walking breaks on the way up to Virginia Ridge. 40min to the cattle guard for future reference. A cross-country scramble on the way back down from the top. (casII)
May 14
5+mi, 38:40: Run to town. Retrieve car. Pick up daughter. (brn)
11mi (or so), 1:29: LONG with a few hills. B.B. to the Kraule Trail and then across lower Patterson Mt. enroute to town. A good run. Feeling better again after last week's travel days. (ax)
May 16
BIKE -- 1:15. To town and then home via the Winthrop Trail. Fine to do something other than run after 52mi crammed into the last 6 days.
May 15
10-mi, 1:20: HILLS (The beginning of my strength training!). 6x3 min/1 min walking breaks on the way up to Virginia Ridge. 40min to the cattle guard for future reference. A cross-country scramble on the way back down from the top. (casII)
May 14
5+mi, 38:40: Run to town. Retrieve car. Pick up daughter. (brn)
Sunday, May 13, 2007
Catch Up Time
Week: 37 miles. A step back of sorts, but not a complete loss. On the road for work. General business and life did not coincide with a solid training effort. I probably needed a week to ease off anyhow. Not that I was feeling bad, but I certainly felt tired on Saturday. I really hope to rebound this coming week with my first 50mi weekly effort and another long run into the 20's...
May 13
Happy Mother's Day! AM: HIKE. An excellent breakfast at the Freestone Inn followed by 2hrs walking with the family Brooks. Carried 34lbs of 4 year old for half of it. PM: 8+mi, 58:16: Roaming the woods west of the house. Felt much better than yesterday! (cas II)
May 12
8+mi, 1:07:12: Uhg! This run does not usually take this long. Still not feeling well. Tired too from travel. Simply glad to get it done... (brn)
May 11
11mi, 1:16ish: Random horse trails and powerline access east of Enumclaw. Stretched the legs for a bit just after my final school visit and prior to my 5hr drive back home. It felt pretty alright considering. (ax)
May 10
AM: 4mi, 29:32: Finally a run this week. 6AM cruise from my Southern Everett hotel room. Chilly! (ax)
PM: 6+mi, 42:11: Centennial Trail. Snohomish, WA. Done with my Granite Falls school visit and headed south to Enumclaw. Saw this trail from the road and decide to go for another run. My first 2x in a desperate attempt to salvage the weekly miles. I might still be lucky to hit 30! (ax)
Week: 48 miles. A fine week! Odd accumulations, but I logged two 16+(2:30+) mile runs and still seemed to have some legs at the end of the second one (The Sunflower Iron Race). I still really need to add an extra day of running to up the overall miles. Must find the time!
May 6
BIKE: 35mi. A good shake out from Sunday's Race. Also the only possible thing for me to do since I was single dad for the few days surrounding...
May 5
RACE: The Sunflower Iron: 24mi including a 15+ min warmup. 2:36:43 for the 22mi race. I defended my honor and placed 2nd, if not my overall time from last year. Also played it very patient given my long run on Tuesday and tried to save myself for the final 6mi. This plan seemed to work very well. There is no way that I would have caught the winner (15 min ahead) but it was good to know that I could still puch hard at the end of a longer and more "loaded" week. (ax)
NOTE: Not sure that Cliff Shots and I agree with one another. Will try again, but found them hard to chew while still trying to breath! Unintentionally spit out many little pieces along way.
May 3
4mi+, 31:41: Easy does it. Short cruise on the MVCT east of home. (ax)
May 13
Happy Mother's Day! AM: HIKE. An excellent breakfast at the Freestone Inn followed by 2hrs walking with the family Brooks. Carried 34lbs of 4 year old for half of it. PM: 8+mi, 58:16: Roaming the woods west of the house. Felt much better than yesterday! (cas II)
May 12
8+mi, 1:07:12: Uhg! This run does not usually take this long. Still not feeling well. Tired too from travel. Simply glad to get it done... (brn)
May 11
11mi, 1:16ish: Random horse trails and powerline access east of Enumclaw. Stretched the legs for a bit just after my final school visit and prior to my 5hr drive back home. It felt pretty alright considering. (ax)
May 10
AM: 4mi, 29:32: Finally a run this week. 6AM cruise from my Southern Everett hotel room. Chilly! (ax)
PM: 6+mi, 42:11: Centennial Trail. Snohomish, WA. Done with my Granite Falls school visit and headed south to Enumclaw. Saw this trail from the road and decide to go for another run. My first 2x in a desperate attempt to salvage the weekly miles. I might still be lucky to hit 30! (ax)
Week: 48 miles. A fine week! Odd accumulations, but I logged two 16+(2:30+) mile runs and still seemed to have some legs at the end of the second one (The Sunflower Iron Race). I still really need to add an extra day of running to up the overall miles. Must find the time!
May 6
BIKE: 35mi. A good shake out from Sunday's Race. Also the only possible thing for me to do since I was single dad for the few days surrounding...
May 5
RACE: The Sunflower Iron: 24mi including a 15+ min warmup. 2:36:43 for the 22mi race. I defended my honor and placed 2nd, if not my overall time from last year. Also played it very patient given my long run on Tuesday and tried to save myself for the final 6mi. This plan seemed to work very well. There is no way that I would have caught the winner (15 min ahead) but it was good to know that I could still puch hard at the end of a longer and more "loaded" week. (ax)
NOTE: Not sure that Cliff Shots and I agree with one another. Will try again, but found them hard to chew while still trying to breath! Unintentionally spit out many little pieces along way.
May 3
4mi+, 31:41: Easy does it. Short cruise on the MVCT east of home. (ax)
Tuesday, May 1, 2007
Another long one...
May 1
16+, 2:40ish: Dan Kuperburg, owner/opperator of the very fine Chewuch Inn and my co-Wasatch conspirator, picked me up after the first 5-6mi of the Sunflower Relay course. Thusly, we did our first real run of the year together. It might have been 16, perhaps a little more or less. Basically, I ran from home to Twisp through a variety of terrain, dirt roads and trails.
Things confirmed today: having company on the longer distance runs is nice AND I tend to run faster than I should when by myself. Felt really great today even though this was my second 2.5+ hour run in 4 days. A little easier on the miles (and hills) for the rest of the week. (cas II)
NOTE: 2 full bottles H20 and 1 Cliff Bar
April 30th
4mi, 31:24: An easy shake-out kind of run. Even with the walk yesterday I felt just a little sluggy still on the heels of Saturday's long run. Steady as she goes.. (ax)
16+, 2:40ish: Dan Kuperburg, owner/opperator of the very fine Chewuch Inn and my co-Wasatch conspirator, picked me up after the first 5-6mi of the Sunflower Relay course. Thusly, we did our first real run of the year together. It might have been 16, perhaps a little more or less. Basically, I ran from home to Twisp through a variety of terrain, dirt roads and trails.
Things confirmed today: having company on the longer distance runs is nice AND I tend to run faster than I should when by myself. Felt really great today even though this was my second 2.5+ hour run in 4 days. A little easier on the miles (and hills) for the rest of the week. (cas II)
NOTE: 2 full bottles H20 and 1 Cliff Bar
April 30th
4mi, 31:24: An easy shake-out kind of run. Even with the walk yesterday I felt just a little sluggy still on the heels of Saturday's long run. Steady as she goes.. (ax)
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