No doubt this post will be followed by a much more extensive one. Actually, it will probably be a mini novel as it has to stretch from my DNF at Mt. Si to this weekend.
I finished the Pigtails Challenge 100 mile race in 20:58:00. Good enough for 3rd place.
26 May 2014
21 May 2014
Adventures in Life and Running
This post will be brief. I found redemption and confidence from my dnf at Mt Si. I still plan to post more on that. Working two jobs and training has taken up most of my free time so I haven't posted in a while.
Here's what I've ran since:
May 3rd: Ghost of Tacoma Marathon-3:34
May 4th: Tacoma City Marathon-3:54
May18th: Capital City Marathon-3:57
This weekend is the big 100 miler. Over the past 5 months of training, especially the last month, I have learned more about myself than I thought possible. Training for this event has brought me new friends and strengthened old friendships. These amazing people have helped my to become not just a better runner but a better person. I couldn't even imagine embarking on this adventure without their support. To those of them who are reading this, thank you.
I will post again on either Sunday or Monday after the race. No matter what happens, I know I will have an amazing experience.
~Run Strong~
Here's what I've ran since:
May 3rd: Ghost of Tacoma Marathon-3:34
May 4th: Tacoma City Marathon-3:54
May18th: Capital City Marathon-3:57
This weekend is the big 100 miler. Over the past 5 months of training, especially the last month, I have learned more about myself than I thought possible. Training for this event has brought me new friends and strengthened old friendships. These amazing people have helped my to become not just a better runner but a better person. I couldn't even imagine embarking on this adventure without their support. To those of them who are reading this, thank you.
I will post again on either Sunday or Monday after the race. No matter what happens, I know I will have an amazing experience.
~Run Strong~
27 April 2014
Week 15, 16 & Mini-RR
Week 15 was ok: ~ 60 miles with no real LR.
This week, 16, was the same. Somewhere between 60 and 70 miles.
I dnf'd in the 50 miler this morning. Couldn't eat/keep anything down after mile 20. By the drop bags at mile 28.9, I still wasn't eating and had zero energy. Hoping to redeem myself next weekend at the Tacoma City Marathon and/or PigTails...I'm still trying to process the whole thing (hence the scatteredness of this post). Will probably write a better RR when I've had some time.
This week, 16, was the same. Somewhere between 60 and 70 miles.
I dnf'd in the 50 miler this morning. Couldn't eat/keep anything down after mile 20. By the drop bags at mile 28.9, I still wasn't eating and had zero energy. Hoping to redeem myself next weekend at the Tacoma City Marathon and/or PigTails...I'm still trying to process the whole thing (hence the scatteredness of this post). Will probably write a better RR when I've had some time.
13 April 2014
Week 14
Monday: 7 miles (7:16)
Tuesday: 9.38 miles (7:11)
Wednesday am: 12.5 miles (8:58)
Wednesday pm: 5.21 miles (8:56, coaching)
Thursday: Rest Day
Friday: 8 miles (8:30)- 1 mile warm up 4x1 mile uphill (0.5 mile recovery): 5%, 6%, 7%, 8%, 1 mile cool down
Saturday: 30 miles (8:24)- 7.x solo miles, 20.x miles coaching, 2.7 solo @ 6:28
Sunday: 10 miles (7:15)
Total: 82.09 (8:09)
This was a very solid week of training! Not really sure when I decided to run 6 days instead of the usual 5, it just sorta happened. Tuesday's run was faster than I had planned so I took it super easy on Wednesday's runs.
For Saturday's LR, I ran 7ish miles solo before our training group met, 20ish with the group and 2.7 solo @6:28 pace to close out. I felt super strong during that last solo effort. To be honest, I was almost ready to call it good at 27 miles. Even though I had planned on 30 for the day, 27 seemed ok.
Then I started thinking about wanting to be fast at my 50 miler at the end of the month and I thought about a quote from NorthFace ultra runner Rob Krar "You have to be ready to go to a dark place and embrace it". This was from an interview where he was talking about his ability to run fast at the end of an ultra (specifically the last 4 miles of the UROC 100k which he ran at 5:16 pace). Its not enough for your body to be capable, you have to be mentally willing. In the past, I think that has been a huge part of why I haven't ran sub-3 in the marathon yet. So, I pushed for the last 2.7 miles and I couldn't be any happier with the result.
Fueling for the run was much better this time around (compared to my other 30 milers). Started off with a bagel and a bottle of Perform about an hour before running. During the run, I had 3 PowerGels, 1 Energy Blend and 1 Harvest Energy Bar. Immediately after the run, I had a TripleThreat protein bar and a bottle of Recovery.
Oh, I finally figured out the best placement for my HR strap too. Wore it for the whole run with no chaffing issues. For those of you new to this blog, I have a minor heart condition so I like to wear a HR strap during long runs and workouts to make sure I'm not pushing more than my heart can handle. Sometimes everything else feels great but my heart doesn't cooperate (see my post about this past fall's Portland Marathon).
Fueling and recovering smartly from Saturday made today's run awesome. A solid 10 mile effort with one PowerGel at mile 4. I slept in a bit this morning, worked on lectures, had lunch with my amazing wife and then went for the run. During the week, all of my runs (minus coaching Wednesday night) are super early in the morning. During Pigtails, I'll be running at all hours so I want to get some more daytime runs in when I can.
Going forward, my weekly plan is: Monday-Rest, Tuesday-Run, Wednesday-Double, Thursday-rest, Friday-Run, Saturday-Long, Sunday-Double. That should let me punch my mileage a bit higher; looking to hit 90+, 100+ and 80+ before tapering after the Tacoma City Marathon.
Non-running wise, the week was pretty good. I was able to get ahead a little in my lectures (mostly from this morning), class went well on Tuesday/Thursday night, taxes got filed and I got to spend time with my wife.
#PBTE
Tuesday: 9.38 miles (7:11)
Wednesday am: 12.5 miles (8:58)
Wednesday pm: 5.21 miles (8:56, coaching)
Thursday: Rest Day
Friday: 8 miles (8:30)- 1 mile warm up 4x1 mile uphill (0.5 mile recovery): 5%, 6%, 7%, 8%, 1 mile cool down
Saturday: 30 miles (8:24)- 7.x solo miles, 20.x miles coaching, 2.7 solo @ 6:28
Sunday: 10 miles (7:15)
Total: 82.09 (8:09)
This was a very solid week of training! Not really sure when I decided to run 6 days instead of the usual 5, it just sorta happened. Tuesday's run was faster than I had planned so I took it super easy on Wednesday's runs.
For Saturday's LR, I ran 7ish miles solo before our training group met, 20ish with the group and 2.7 solo @6:28 pace to close out. I felt super strong during that last solo effort. To be honest, I was almost ready to call it good at 27 miles. Even though I had planned on 30 for the day, 27 seemed ok.
Then I started thinking about wanting to be fast at my 50 miler at the end of the month and I thought about a quote from NorthFace ultra runner Rob Krar "You have to be ready to go to a dark place and embrace it". This was from an interview where he was talking about his ability to run fast at the end of an ultra (specifically the last 4 miles of the UROC 100k which he ran at 5:16 pace). Its not enough for your body to be capable, you have to be mentally willing. In the past, I think that has been a huge part of why I haven't ran sub-3 in the marathon yet. So, I pushed for the last 2.7 miles and I couldn't be any happier with the result.
Fueling for the run was much better this time around (compared to my other 30 milers). Started off with a bagel and a bottle of Perform about an hour before running. During the run, I had 3 PowerGels, 1 Energy Blend and 1 Harvest Energy Bar. Immediately after the run, I had a TripleThreat protein bar and a bottle of Recovery.
Oh, I finally figured out the best placement for my HR strap too. Wore it for the whole run with no chaffing issues. For those of you new to this blog, I have a minor heart condition so I like to wear a HR strap during long runs and workouts to make sure I'm not pushing more than my heart can handle. Sometimes everything else feels great but my heart doesn't cooperate (see my post about this past fall's Portland Marathon).
Fueling and recovering smartly from Saturday made today's run awesome. A solid 10 mile effort with one PowerGel at mile 4. I slept in a bit this morning, worked on lectures, had lunch with my amazing wife and then went for the run. During the week, all of my runs (minus coaching Wednesday night) are super early in the morning. During Pigtails, I'll be running at all hours so I want to get some more daytime runs in when I can.
Going forward, my weekly plan is: Monday-Rest, Tuesday-Run, Wednesday-Double, Thursday-rest, Friday-Run, Saturday-Long, Sunday-Double. That should let me punch my mileage a bit higher; looking to hit 90+, 100+ and 80+ before tapering after the Tacoma City Marathon.
Non-running wise, the week was pretty good. I was able to get ahead a little in my lectures (mostly from this morning), class went well on Tuesday/Thursday night, taxes got filed and I got to spend time with my wife.
#PBTE
06 April 2014
Week 13: Recovery
Well, this week was tough. Not physically...well, a little physically. But not from running, just lots of work hours. In my post about last week, I said I wanted to crack the 90 mile mark this week and run more easy miles. After attempting to wake up early and run on Monday and Tuesday only to have the snooze button win, I decided my body was telling me something. I needed a recovery week.
For me, a true recovery week means little to no running. I put in a total of 17 miles, all of which came while I was coaching Wednesday night and Saturday morning. I refueled, slept a lot and tried to get into a new routine; a new quarter started so I'm teaching until 10pm two nights a week. As such, the recovery week couldn't have come at a better time.
I feel pretty refreshed, though still a little tired. I'm definitely excited to hit it next week starting with my run tomorrow morning.
Wednesday: 7 miles (7:40)
Saturday: 10 miles (8:29)
Total: 17 miles (8:09)
For me, a true recovery week means little to no running. I put in a total of 17 miles, all of which came while I was coaching Wednesday night and Saturday morning. I refueled, slept a lot and tried to get into a new routine; a new quarter started so I'm teaching until 10pm two nights a week. As such, the recovery week couldn't have come at a better time.
I feel pretty refreshed, though still a little tired. I'm definitely excited to hit it next week starting with my run tomorrow morning.
Wednesday: 7 miles (7:40)
Saturday: 10 miles (8:29)
Total: 17 miles (8:09)
30 March 2014
Week 12
This week was a little better than last, but still not quite right. I've been pretty tired lately. Definitely need to be sleeping more, but I think I need to be running easy more. Next week I'm going to try and get some more easy miles in.
Next week is also the start of the Spring Quarter. I teach Tue/Thur until 10pm. So, I'll be running 6 days a week instead of 5. Rest day will switch to Friday's and I won't double Wednesday's. That way, I don't have to get up super early the day after I'm out late teaching.
I got in my second shipment from PowerBar on Friday. This one was more Recovery Sports Drink (best recovery drink I've had), Energy Blends and two new items to my nutrition arsenal: Harvest Energy Bars and Triple Threat Protein Bars. I used a Harvest Bar on my Saturday LR and felt great! It was the best I've felt during/after a long run at that pace in some time. The Apple Crisp flavor is great! The Triple Threat Bar is great too! I had one after the Saturday LR and Sunday MLR.
Hoping to crack that 90 mile week next week. I think it will all depend on how much energy teaching takes out of me.
Monday: Rest Day
Tuesday: 10 miles (8:34), hills, 1585ft of elevation gain
Wednesday am: 12.71 miles (8:29), first part solo, last part with Sabrina
Wednesday pm: 5.13 miles (8:40), coaching
Thursday: Rest Day
Friday: 6 miles (7:14)
Saturday: 23 miles (7:58), first 12 with Kim, last 11 coaching
Sunday: 13.2 miles (7:16), mostly @ 7:30 pace, dropped it the last ~5 with the last mile sub-6
Total: 70.04 miles (8:00)
#PBTE
Next week is also the start of the Spring Quarter. I teach Tue/Thur until 10pm. So, I'll be running 6 days a week instead of 5. Rest day will switch to Friday's and I won't double Wednesday's. That way, I don't have to get up super early the day after I'm out late teaching.
I got in my second shipment from PowerBar on Friday. This one was more Recovery Sports Drink (best recovery drink I've had), Energy Blends and two new items to my nutrition arsenal: Harvest Energy Bars and Triple Threat Protein Bars. I used a Harvest Bar on my Saturday LR and felt great! It was the best I've felt during/after a long run at that pace in some time. The Apple Crisp flavor is great! The Triple Threat Bar is great too! I had one after the Saturday LR and Sunday MLR.
Hoping to crack that 90 mile week next week. I think it will all depend on how much energy teaching takes out of me.
Monday: Rest Day
Tuesday: 10 miles (8:34), hills, 1585ft of elevation gain
Wednesday am: 12.71 miles (8:29), first part solo, last part with Sabrina
Wednesday pm: 5.13 miles (8:40), coaching
Thursday: Rest Day
Friday: 6 miles (7:14)
Saturday: 23 miles (7:58), first 12 with Kim, last 11 coaching
Sunday: 13.2 miles (7:16), mostly @ 7:30 pace, dropped it the last ~5 with the last mile sub-6
Total: 70.04 miles (8:00)
#PBTE
23 March 2014
Week 11
Ugh. That's how I feel about this week. Nothing spectacular and a failed second LR today. My legs weren't in it and my head wasn't in it. This wasn't exactly the week I was looking for as the week after a cutback but I'm trying to stay positive. I've still got two months before Pigtails and I still got decent mileage in this week. I'm going to take today to focus on my teaching and maybe do a little research. Hopefully I'll be able to mentally reset overnight so I'll be ready to tackle a high mileage week next week.
Monday: Rest
Tuesday: 12 miles (7:07)
Wednesday: am- 6 miles (7:12)
Wednesday: pm- 5.17 miles (9:21)
Thursday: Rest
Friday: 10 miles (7:23)
Saturday: 22.22 miles (8:29; fuel: 3 PowerGels, 1 Energy Blend)
Sunday: 8 miles (7:58; fuel: Perform Sports Drink)
Total: 63.39 miles (7:56)
Monday: Rest
Tuesday: 12 miles (7:07)
Wednesday: am- 6 miles (7:12)
Wednesday: pm- 5.17 miles (9:21)
Thursday: Rest
Friday: 10 miles (7:23)
Saturday: 22.22 miles (8:29; fuel: 3 PowerGels, 1 Energy Blend)
Sunday: 8 miles (7:58; fuel: Perform Sports Drink)
Total: 63.39 miles (7:56)
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