July 5-12. 60mi. 6 days.
At last, a return to the 60 mile week :) I was in the neighborhood in mid-May and have been firting again for the last two weeks. Even more importantly, I put in a solid 5 hour 10 minute effort in the hills near Leavenworth, WA on Wednesday afternoon. In each of the last three summers I have ventured further and futher into the Enchantments basin in the Alpine Lakes Wilderness area - and each time I am blown away by the carrot at the end of the stick. This year in particular, I was able to get beyond the last major climb to Lake Vivianne and to check out the mix of snow and water and granite that grace this incredible spot. Quite a "hump" getting there, as folks will say, as it took 2:50 for me to cover only 11.5 miles. There is about 5600-5800 feet of elevation gain and 4000 ft of it takes place in the first 6.5 miles. All in all, an excellent run. Topping that off, I ran 11 miles on the Wenatchee "Apple Loop" -- a flat to rolling paved bike path along the Columbia river -- on the day after. My legs were tired, but I ran the loop in about 1:20 (pretty close to 7:20 pace) so it was a solid back-to-back effort. The chaffing carry-over was the worst part!
As it stands, I'm still a little on the fence about my Wasatch bid. Back in the right training mindset - I think - but I'll have to decide for certain (and log my trail work hours) in the next 2-3 weeks.
Showing posts with label speed. Show all posts
Showing posts with label speed. Show all posts
Monday, July 13, 2009
Tuesday, June 9, 2009
2 x 40s
May 25 - May 31. 42mi. 5 days running.
MUCH better than last week... but my time is dedicated to teaching right now. Just trying to finish off the school year in the best fashion possible.
May Totals: 194 miles. 20 runs
YTD: 702 miles
I was hoping for a step up from April, but this is basically a parallel month. June steps out!
June 1 - 7. 43mi. 6 days.
Several short but fast days on the track at Liberty Bell. This isn't ideal 100 mile training, I suppose, but it hurt and my legs are tired. On Friday, I did 4 x mile with a 1 lap jog in between. 5:36 - 5:45 - 5:40 - 5:44. I also slogged around in some snow and mud for almost 3 hours on Sunday morning. The attempted run to Burch Mountain will be much better in 2-3 more weeks. Still very nice though, and we might have climbed to 7000+ feet.
MUCH better than last week... but my time is dedicated to teaching right now. Just trying to finish off the school year in the best fashion possible.
May Totals: 194 miles. 20 runs
YTD: 702 miles
I was hoping for a step up from April, but this is basically a parallel month. June steps out!
June 1 - 7. 43mi. 6 days.
Several short but fast days on the track at Liberty Bell. This isn't ideal 100 mile training, I suppose, but it hurt and my legs are tired. On Friday, I did 4 x mile with a 1 lap jog in between. 5:36 - 5:45 - 5:40 - 5:44. I also slogged around in some snow and mud for almost 3 hours on Sunday morning. The attempted run to Burch Mountain will be much better in 2-3 more weeks. Still very nice though, and we might have climbed to 7000+ feet.
Monday, May 25, 2009
Yup.
May 18-24. 17mi. 3 days running.
As I suspected. See previous post...
I did do one nice workout on Sunday after dinner. About 1:04 of run time, but in the middle I did 7 x 2min. hard tempo with 1min. recovery. A fine release.
As I suspected. See previous post...
I did do one nice workout on Sunday after dinner. About 1:04 of run time, but in the middle I did 7 x 2min. hard tempo with 1min. recovery. A fine release.
Monday, May 4, 2009
Sunflower Iron
April 27-May 3: 50mi. 5 days. My 4th 5o mile week of the year, and this one ended with a race on Saturday. Despite feeling good, and pushing the pace a little more than usual at the start, I still finished in second place for the 3rd year in a row. Not a big deal, but kind of funny. I really felt good in the first half, but didn't have any fight in my legs when I finally got passed in the final 5 miles. I felt good enough to have gone out for an easy recovery run on Sunday, but we had friends visiting from the coast. I didn't bother and went for a very nice hike on Patterson Mountain instead. The sunflowers - arrowleaf balsmroot, that is - are in very fine form right now!
Sunday, April 26, 2009
April 20-26
54mi. 6 days. My longest run was 14+ on Saturday evening. I was out for about 2:10. My biggest week in a long time, but it was nice to spread things out over 6 days. Even still, Friday, Saturday, and Sunday runs were all 10+ and 1:25+ with respect to time - so I was a little bit tired toward the end of Sunday's run. On Friday, I ran 2x10min at threshold/tempo pace with 5 minute rest inbetween. Hopefully, that little dash of "speed" (plus a shorter effort this week) will make the Sunflower Iron race feel a little bit better for this coming weekend. Then, I'll need to start conciously slowing down on the longer runs.
Sunday, March 8, 2009
March 2-8
33mi. 5 days o' running. Another good week of getting the bipedal season off to a steady start. Two runs of over an hour, but nothing longer than 8mi. I'll want to get back in the 12-15mi range for a long run next week, but was pleased none-the-less. A "speed" workout on a hotel treadmill for one of those hour runs. 4 x .5 miles at 6:15 pace. A .25 miles rest between each. Harder than a threshhold pace for my fitness right now, but not too much. I also ran 6 x marmot hills (approx. 2:25-30 up) this afternoon. Both of these workouts serve a "variety" function more than anything else right now. The hills are definitely building towards the summer running on trails, but the occassional "speed" workout is mostly about making things feel easier when I am running more (and farther) later on :) G'night!
Tuesday, May 20, 2008
Blocks
May 12-18: Happy. Hit my mileage goals despite only running 4 days AND I didn't get hurt -- or at least I haven't noticed anything yet. Similar or slightly higher miles for next week, but spread out. It should be an easier week for that. Another "speed" or hill workout for sure. Mazama 10k trail race next Saturday.
May 18
18mi, 2:08.20. Ran in my old Seattle stomping grounds -- Greenlake, The Birke Gilman, University District, Ravenna Park, etc.. Fun to have a lot of people around for a change - even when I was suffering through the 2x2mi threshold (6:10 pace) workout in the middle of the run. I felt "OK" on that part, but not great. Considering the 5 hrs of driving to Seattle in the morning, and the 2 hour trail run yesterday, I guess I'm pretty happy with it. (rad)
May 17
12mi, 1:59. Monument Creek Trail with Brian. Nice and slow. Great sunny morning. Awesome raging river waters! 1 x Gu. 1x Cliff Block. 2 bottles H2O. (cas III) BIKE: Almost an hour and a half bike ride with Keeley and Sarah in the afternoon. I was getting light headed in the last 20 minutes. A hot day for so much outside activity even though I was drinking like crazy!
May 15
11mi, 1:35. Black Bear etc. on Sun Mountain. Another warm day made easier by an early morning run. BIKE: Rode Keeley into school. Ditched the bike and started my run. (rad)
May 14
10mi, 1:20. FS 800. Roads and trails near our house. An easy run in antcipation of craming in LOTS in a short amount of time this week. BIKE: Picked K up from the Roths. A windy ride home at the end of the day. Warmer. (rad)
May 18
18mi, 2:08.20. Ran in my old Seattle stomping grounds -- Greenlake, The Birke Gilman, University District, Ravenna Park, etc.. Fun to have a lot of people around for a change - even when I was suffering through the 2x2mi threshold (6:10 pace) workout in the middle of the run. I felt "OK" on that part, but not great. Considering the 5 hrs of driving to Seattle in the morning, and the 2 hour trail run yesterday, I guess I'm pretty happy with it. (rad)
May 17
12mi, 1:59. Monument Creek Trail with Brian. Nice and slow. Great sunny morning. Awesome raging river waters! 1 x Gu. 1x Cliff Block. 2 bottles H2O. (cas III) BIKE: Almost an hour and a half bike ride with Keeley and Sarah in the afternoon. I was getting light headed in the last 20 minutes. A hot day for so much outside activity even though I was drinking like crazy!
May 15
11mi, 1:35. Black Bear etc. on Sun Mountain. Another warm day made easier by an early morning run. BIKE: Rode Keeley into school. Ditched the bike and started my run. (rad)
May 14
10mi, 1:20. FS 800. Roads and trails near our house. An easy run in antcipation of craming in LOTS in a short amount of time this week. BIKE: Picked K up from the Roths. A windy ride home at the end of the day. Warmer. (rad)
Thursday, August 23, 2007
Up tempo
August 22
12mi, 1:19: An up-tempo/definitely threshold 10mi at around 6:15 pace in the midst of a run to the Mazama Farmer's Market. After two day's off at the beginning of the week (laziness in the midst of early taper/workload temptations) I felt antsy and decided to run a little faster for the first time in a long while -- since the TVR and the Mazama 10k even. I don't know how this matters/factors in to the Wasatch training, but it felt good enough, so I'll call it a success :) (a5)
Week: 5omiles. The taper officially begins! Really happy to have climbed back out of the hole created by White River. 3 weeks out my body is feeling pretty recovered and happy to be out longer or running a little faster again. Running after this week's longer run felt MUCH MUCH better than the agonizing 34 minutes on August 12 (post 4 hrs on Cutthroat). Time is working in my favor it seems, but backing off for a while also seems to have been as effective as it was necessary. Into the 40's and below as we go...
August 19
12mi, 1:39: Mission accomplished! Mileage today gets me back to 50 again for the week -- for whatever that's worth. The run felt pretty good and it actually rained (!!!) for most of the time. It's been at least 2 years since I've had the pleasure to run in such conditions -- it just doesn't happen that often around here. Good stuff. (v)
12mi, 1:19: An up-tempo/definitely threshold 10mi at around 6:15 pace in the midst of a run to the Mazama Farmer's Market. After two day's off at the beginning of the week (laziness in the midst of early taper/workload temptations) I felt antsy and decided to run a little faster for the first time in a long while -- since the TVR and the Mazama 10k even. I don't know how this matters/factors in to the Wasatch training, but it felt good enough, so I'll call it a success :) (a5)
Week: 5omiles. The taper officially begins! Really happy to have climbed back out of the hole created by White River. 3 weeks out my body is feeling pretty recovered and happy to be out longer or running a little faster again. Running after this week's longer run felt MUCH MUCH better than the agonizing 34 minutes on August 12 (post 4 hrs on Cutthroat). Time is working in my favor it seems, but backing off for a while also seems to have been as effective as it was necessary. Into the 40's and below as we go...
August 19
12mi, 1:39: Mission accomplished! Mileage today gets me back to 50 again for the week -- for whatever that's worth. The run felt pretty good and it actually rained (!!!) for most of the time. It's been at least 2 years since I've had the pleasure to run in such conditions -- it just doesn't happen that often around here. Good stuff. (v)
Sunday, June 24, 2007
A nice long run!
Week: 54 mi. Not quite the "60 in 6 days" that I had mentioned previously, but I did finally log a solid long run. Read Thursday's entry for better details, but suffice it to say that 29 of this week's 54 miles were logged on that day. Kind of the point I guess!
June 24
8mi, 54+min: "SPEED" Felt much better today. So much so that I decided to up the pace for a while. Push a little bit on tired legs if you will. 5 minutes of tempo uphill followed by 12 additional minutes after turning back down. At least 2.5 mi at a good threshhold clip. Some easy running to start and to finish up. (ax)
June 23
4mi, 30:21: Recovery running still. Got the legs moving and I felt better than yesterday. (ax)
June 22
3mi, 26:19: As pace would indicate, this was an easy run that wasn't. Still, good to do. A brief cruise around Repbublic, WA as I prepared for my first library visit of the NCRL system's summer reading program. (ax)
June 21
29mi, 5:37.15: A summer solstice run, and a fine one at that! Ran from Billygoat Trailhead to Cougar Lake with Wasatch compatriot Dan Kuperberg. About 5000 feet of climbing with a very nice mix of runnable terrain. Great country. Especially views from Lucky Pass, on this surprisingly snow-free route into the Pasayten Wilderness area.
I was certainly feeling it once we passed the 4 hour mark, but all-in-all a very good run. The down's are harder on me than the ups in most cases. Not too sure what to do about that except to keep running them and to get used to the jarringness -- if that were an actual word. (cas) A few pics for posterity:
Dan, just beyond Lucky Pass with Rampart Ridge in the background.
We staged these two action"shots for appropriate effect!
June 19
3mi, 23:44: An easy run to make sure that I get in 6 days o' running this week... (a5)
June 18
7mi, 54:30: Easy distance. Home to townish on the Winthrop Trail. On advice of my brother-in-law, I'm trying to slow up a little on these maitenance runs. Not too successful as yet, but we'll keep trying. (ax)
June 24
8mi, 54+min: "SPEED" Felt much better today. So much so that I decided to up the pace for a while. Push a little bit on tired legs if you will. 5 minutes of tempo uphill followed by 12 additional minutes after turning back down. At least 2.5 mi at a good threshhold clip. Some easy running to start and to finish up. (ax)
June 23
4mi, 30:21: Recovery running still. Got the legs moving and I felt better than yesterday. (ax)
June 22
3mi, 26:19: As pace would indicate, this was an easy run that wasn't. Still, good to do. A brief cruise around Repbublic, WA as I prepared for my first library visit of the NCRL system's summer reading program. (ax)
June 21
29mi, 5:37.15: A summer solstice run, and a fine one at that! Ran from Billygoat Trailhead to Cougar Lake with Wasatch compatriot Dan Kuperberg. About 5000 feet of climbing with a very nice mix of runnable terrain. Great country. Especially views from Lucky Pass, on this surprisingly snow-free route into the Pasayten Wilderness area.
I was certainly feeling it once we passed the 4 hour mark, but all-in-all a very good run. The down's are harder on me than the ups in most cases. Not too sure what to do about that except to keep running them and to get used to the jarringness -- if that were an actual word. (cas) A few pics for posterity:
Dan, just beyond Lucky Pass with Rampart Ridge in the background.
We staged these two action"shots for appropriate effect!
June 19
3mi, 23:44: An easy run to make sure that I get in 6 days o' running this week... (a5)
June 18
7mi, 54:30: Easy distance. Home to townish on the Winthrop Trail. On advice of my brother-in-law, I'm trying to slow up a little on these maitenance runs. Not too successful as yet, but we'll keep trying. (ax)
Monday, June 18, 2007
Dippsy do
Week: 46mi in five days of running. I was hoping for about 10 additional miles, but it just didn't happen. Really tired at week's end when the extra running might have been possible. For consistancy's sake, I'll try to keep the "streak" rolling into this next week. 60 in 6 would be nice, and a solid hillworkout would also nicely compliment my ideal flirtation with the four hour training run.
June 17
8mi, 59:46: Wow did I feel like crap today! I'm not exactly sure why, but everything felt like jello. HIKED for 2+ hours as well this morning, but I really didn't anticipate blaming anything on that. So it goes I suppose. Perhaps yesterday's "speed" is the culprit? (ax)
June 16
7mi, 45:12: SPEED. A solid tempo run on trails to town. The middle 14 min at sub-6min, "tempo" pace and the rest of the run felt slow in comparison.
June 17
8mi, 59:46: Wow did I feel like crap today! I'm not exactly sure why, but everything felt like jello. HIKED for 2+ hours as well this morning, but I really didn't anticipate blaming anything on that. So it goes I suppose. Perhaps yesterday's "speed" is the culprit? (ax)
June 16
7mi, 45:12: SPEED. A solid tempo run on trails to town. The middle 14 min at sub-6min, "tempo" pace and the rest of the run felt slow in comparison.
Thursday, April 12, 2007
Distempo
April 12
Almost 8mi, 54:15: TEMPO for at least a little while. 12 minutes up, 14 minutes at something too fast for tempo run pace. I wanted to go 3-4 miles, but chose an unmarked course running out into the wind. After 12 minutes up-tempo it really felt too hard. Another 2 minutes and I bagged it. Succeded with I'm sure nearly 2.5 mi at pace and I would rather be not TOO worked over for the trail race this weekend. (ax)
Almost 8mi, 54:15: TEMPO for at least a little while. 12 minutes up, 14 minutes at something too fast for tempo run pace. I wanted to go 3-4 miles, but chose an unmarked course running out into the wind. After 12 minutes up-tempo it really felt too hard. Another 2 minutes and I bagged it. Succeded with I'm sure nearly 2.5 mi at pace and I would rather be not TOO worked over for the trail race this weekend. (ax)
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