I've had a long and complicated string of weeks, hence no weekly updates. Of course, I am about to change all that! I'm getting ready to settle in to upping my mileage in preparation for some big time adventures over the next couple of months. So, in order to move on, here is a review of my last two weeks. They are not as great as they could be, but, as I said, a lot of other things got in the way. I'm not going to allow that anymore.
Tues. July 12 - 7 miles in 49 min (7:00 pace). I met Dr. Dan and Ted for some relaxed repeat miles at the Laramie High track. We had a window in the weather (it had been raining all day) that allowed us to stay mostly dry while on the track. We hit 3 x 1 mile in 5:40, 5:40, and I came home in 5:38. Our rests were 600m jogs in ~3:30. I felt pretty decent considering the previous week's lack of running.
Wed. July 13 - 7.5 miles in 58 min (7:44 pace). I hit the trails after work for a nice relaxing run. I was a little sluggish at first but loosened up nicely. I went out on Alder and Lower UW, then did the Summit-Headquarters loop and came in on Upper UW. I had an issue with the flies out there, though. While the Deet I was coated in kept the mosquitoes away, it seemed to have the opposite effect with flies. Spent a lot of the run swiping those bastards from my face.
Thurs. July 14 - 4 miles in 30 min (7:30 pace). I ran to the UW track at lunch for a shakeout workout. Did some form drills, some plyometrics (jumping, lateral exercises), and then 8x100m barefoot strides on the infield. Then I ran home. Easy.
Sat. July 16 - 15 miles in 125 min (8:20 pace). I camped up in the Snowy Range Friday night and went out for a long trail run in the morning. I did the Corner Mountain loop to Highway 130, ran up the highway to the Little Laramie trailhead. I went out the River Trail to Sand Lake Road and up to the North Fork trailhead, turned around and came back the same way. It got a little warm toward the end of the run (I went through all 22oz. of my handheld), but otherwise I felt pretty good.
Wed. July 20 - 5.5 miles in 42 min (7:38 pace). After a few days of near debilitating stress, it felt good to get on the trails for a few miles after work. I went down Pole Creek to Aspen, up Haunted Forest, and in on Summit and Upper UW.
Thurs. July 21 - 6 miles in 47 min (7:49 pace). I felt like junk on this run. Cut it off shorter than I wanted. Went out Alder and Lower UW, ran out Headquarters to the overlook and then came back in. Bad day at the office.
Sun. July 24 - 24 miles in 4:20 (10:50 pace). Did the infamous Rock Creek trail with Alec and Nate while Patrick and Brian joined for a few miles at the beginning. This was our first training run for our Wind River crossing next month (which I'm still pretty sure is going to kill us). Ran with a pack and trek poles, though I didn't use the poles much. This is the longest run I have ever done. I paced myself on the first half up to Sand Lake (~2200 ft. of gain), then let loose a little coming down. I built a 20 minute lead on Alec and Nate before I fell apart on the last mile. I walked most of that. It's nice to get a perspective of my limitations at the moment. That will come in handy next month on the Dinwoody Glacier.
Week Ending July 17 Totals:
34 miles in 4:37
Week Ending July 24 Totals:
36 miles in 5:49
July's Miles: 103
Year to Date: 788
Gear: Asics Speedstar 5 (9 miles), Asics HyperSpeed 3, New Balance Trail 100 (406 miles)
Tuesday, July 26, 2011
Friday, July 15, 2011
Goals For the Second-Half of 2011
I started thinking about this the other day. What are my running goals for the immediate future? While I know this is a work-in-progress, I also think it important to have some tangible objectives toward which to work. I've been doing this running thing so sporadically, so without direction for the last four or five years. Not having any real, written-down, feasible, thought-out goals contributes to the apathy and inconsistency. If I have something there in front of me, something I can work toward, something that will be challenging, but also realistic, then perhaps I will be more inclined, more motivated to do something about it. That said, here are some of the goals I have been contemplating. This is a preliminary list, perhaps to be added to at a later date, but consisting of goals I believe to be relevant and achievable.
1. I would like to run a 50k by the end of the year. I've had my eyes on the Devil Mountain Ultra 50K in Pagosa Springs on October 1. While certainly feasible, my one concern is that it is the week before Silent Trails. I'm not sure I want to potentially wreck myself on my first 50k the week before a race that is important to me.
2. I would like to run a sub-five minute mile by the end of the summer. The last time I ran under five was at the Robert Shine Indoor meet here in Laramie in February, 2008. I clocked a 4:46.6 on the indoor track. And that is a difficult track on which to run fast; it's 10-laps to the mile, it's nearly a circle (all turns), and it's at 7200ft. Comparatively, the 2010 NCAA indoor qualifying standards at the Air Force Academy (similar elevation to Laramie) were giving over nine seconds worth of elevation conversion on mile times. That puts my 4:46 in the 4:37 range at sea level. Not bad considering I had not been training for the mile. Of course, I have not seen that kind of time since (especially considering I have not run a straight, flat-out mile since). I would like to do that again. I don't think I'll see 4:37 or even 4:46, but I'd take a high 4:50's right now. I will try to do that end of August, beginning of September.
3. I would like to run sub-17 for 5k by the end of the year. This one should not be too difficult. I just ran 17:29 at Superday last month and feel that with a little more speed/pace work (which I've been doing with Dr. Dan) and a faster course, I should be able to do this with no problem. However, in order to throw some humility in there, I haven't run a sub-17 since 2008. It may not be as easy as I think.
4. I would like to show up to Jelm Mountain and Silent Trails in shape and ready to go. Believe it or not, I have never run these two races feeling like I was in any kind of shape. I have won both in the past, but a lot of it was contributed to not having any big names show up (beside Jason Delaney, who gifted me Silent Trails in 2008), and that I somehow prolonged my college fitness for a couple of years after college. These races have become increasingly competitive over the last couple of years, while my fitness has become less and less. I'm tired of getting my butt-kicked in races on my home-turf. Time to actually prepare for them.
While these goals may not completely reflect my overall goal of becoming more of an ultramarathon/trail-racing runner, I do miss some of the shorter races from time to time. No reason I can't do all of them at once!
1. I would like to run a 50k by the end of the year. I've had my eyes on the Devil Mountain Ultra 50K in Pagosa Springs on October 1. While certainly feasible, my one concern is that it is the week before Silent Trails. I'm not sure I want to potentially wreck myself on my first 50k the week before a race that is important to me.
2. I would like to run a sub-five minute mile by the end of the summer. The last time I ran under five was at the Robert Shine Indoor meet here in Laramie in February, 2008. I clocked a 4:46.6 on the indoor track. And that is a difficult track on which to run fast; it's 10-laps to the mile, it's nearly a circle (all turns), and it's at 7200ft. Comparatively, the 2010 NCAA indoor qualifying standards at the Air Force Academy (similar elevation to Laramie) were giving over nine seconds worth of elevation conversion on mile times. That puts my 4:46 in the 4:37 range at sea level. Not bad considering I had not been training for the mile. Of course, I have not seen that kind of time since (especially considering I have not run a straight, flat-out mile since). I would like to do that again. I don't think I'll see 4:37 or even 4:46, but I'd take a high 4:50's right now. I will try to do that end of August, beginning of September.
3. I would like to run sub-17 for 5k by the end of the year. This one should not be too difficult. I just ran 17:29 at Superday last month and feel that with a little more speed/pace work (which I've been doing with Dr. Dan) and a faster course, I should be able to do this with no problem. However, in order to throw some humility in there, I haven't run a sub-17 since 2008. It may not be as easy as I think.
4. I would like to show up to Jelm Mountain and Silent Trails in shape and ready to go. Believe it or not, I have never run these two races feeling like I was in any kind of shape. I have won both in the past, but a lot of it was contributed to not having any big names show up (beside Jason Delaney, who gifted me Silent Trails in 2008), and that I somehow prolonged my college fitness for a couple of years after college. These races have become increasingly competitive over the last couple of years, while my fitness has become less and less. I'm tired of getting my butt-kicked in races on my home-turf. Time to actually prepare for them.
While these goals may not completely reflect my overall goal of becoming more of an ultramarathon/trail-racing runner, I do miss some of the shorter races from time to time. No reason I can't do all of them at once!
Tuesday, July 12, 2011
Week Ending July 10 - Sick and Tired
This week was rather unimpressive. After a couple of really solid weeks, I came down with something on Monday that knocked me on my butt for the better part of four days. I'm not sure what it was, but it involved being extremely exhausted, achy, sore, crampy, and generally sluggish and useless. I didn't perk up until Thursday evening. After talking to others about it, it seems like this is something that occasionally goes around my office, and I was not the only person feeling sick last week. Dr. Dan was out of commission last week with some stomach crud as well. So, that said, running last week was pathetic. I got in 13 total miles: a five mile trail run on Friday afternoon and a decent, enjoyable, but very easy 8 mile trail run with Patrick on Saturday morning.
This sickness also caused me to have to scratch the Wild Iris Mountain Run in Lander. I was a little disappointed about that, but it did mean I saved a little money (putting gas in my pick-up is becoming very costly this summer), and it allowed me to have the nice run with Patrick and attend the Laramie Brewfest downtown Saturday afternoon. That was very fun.
That said, the objective this week is to get going again. Tonight, I start with 3x1600m repeats with Dr. Dan. That should be fun after not running last week.
Totals:
Week's Miles: 13
Running Time: 1:46
July's Miles: 34
Year to Date: 719
This sickness also caused me to have to scratch the Wild Iris Mountain Run in Lander. I was a little disappointed about that, but it did mean I saved a little money (putting gas in my pick-up is becoming very costly this summer), and it allowed me to have the nice run with Patrick and attend the Laramie Brewfest downtown Saturday afternoon. That was very fun.
That said, the objective this week is to get going again. Tonight, I start with 3x1600m repeats with Dr. Dan. That should be fun after not running last week.
Totals:
Week's Miles: 13
Running Time: 1:46
July's Miles: 34
Year to Date: 719
Saturday, July 9, 2011
Week Ending July 3
A little late with this one. Been a busy, stupid week.
Mon. June 27 - Day off.
Tues. June 28 - 7 miles in 48 min (6:51 pace). I met Dr. Dan at the Laramie High track for an interval session. Program was 5x1000m; objective was to hit them in 3:30-3:40 with a 3min jog rest between reps. Dan lead the first three in 3:36, 3:30, 3:29. I took over for the last two and hit 3:30 and came home in 3:24. I let loose a little on the last 200m or so of the last one; I was feeling pretty good! We ended up doing 400m rests in around 2:30. I was very pleased with this workout, and look forward to doing some more with Dr. Dan.
Wed. June 29 - 8 miles in 60 min (7:30 pace). My allergies woke me up at 5am, so I trucked up the hill for some trail miles before going to work for the day. Hit up Pole Creek, up Blackjack to Alder to Lower UW, out on Summit, down Haunted Forest, and in on Pole Creek. Ran into a herd of cattle on Pole Creek that were doing nothing but being in the way and destroying the forest. Federal land leases, especially in a NATIONAL FOREST, suck big time.
Thurs. June 30 - 11 miles in 1:26 (7:49 pace). Met Jeff and Patrick for a lunchtime long run. The morning overcast cleared and it got a little warm for my tastes. Wind picked up big time as we were coming back into town. Otherwise, I felt pretty good on the power line climb and pretty good on the descent back into town.
Fri. July 1 - 5 miles in 36 min (7:15 pace). I ran to the UW track and did 10x100m barefoot strides on the infield. Jeff showed up and we ran a couple extra miles after. Nice, easy, shake-out workout.
Sat. July 2 - 16 miles in 2:24 (9:00 pace). I met Jeff and Brian at the Summit trailhead at 8am for some miles before the rest of the WARTS came up at 9. The three of us hit up Lower UW, Alder, Pole Creek, Aspen, Haunted Forest, and Super Secret (first time for me on that trail; climbing it was tough!), and back to the trailhead on Summit. We met the rest of the gang, Alec, Patrick, Johnna, Josh, and Sandra for an adventure on Double Black Diamond. That trail runs the spine of the Pole Mountain Massif, close to 9000ft. It also involves some bushwhacking and route-finding since it's not an often used trail. After a pretty gnarly descent down to Headquarters Road, Jeff, Johnna, Brian, Sandra and I decided to head back in on Headquarters Trail. Started to get pretty tired by the end of this one, but that was the point. It was a great run with great people!
That evening we had a WARTS potluck at Jeff and Johnna's. Included was the infamous "Flaming WART" a vile concoction thought up and made by masochistic people. Not sure I'm at liberty to share the recipe, but if anyone is interested, email me and I may divulge. You have to thrash yourself on the trails first, though.
Sun. July 3 - Day off. I had set up the rest of the week in order to take today easy, and I had planned about four miles in order to get me to 51 for the week. However, after sleeping in, doing laundry, and driving to Cheyenne for dinner, I decided that I wasn't going to lose any sleep over four measly miles. One of the things I'm trying this time around is to be less OCD about getting in miles. Those four miles aren't really going to make a difference. Kicking it with the fam was more important.
Totals:
Week's Miles: 47
Running Time: 6:23
June's Miles: 181
July's Miles: 21
Year to Date: 706
Gear: Asics Speedstar 4 (retired at 445 miles), New Balance Trail 100 (335 miles), Asics Speedstar 5 (5 miles)
Mon. June 27 - Day off.
Tues. June 28 - 7 miles in 48 min (6:51 pace). I met Dr. Dan at the Laramie High track for an interval session. Program was 5x1000m; objective was to hit them in 3:30-3:40 with a 3min jog rest between reps. Dan lead the first three in 3:36, 3:30, 3:29. I took over for the last two and hit 3:30 and came home in 3:24. I let loose a little on the last 200m or so of the last one; I was feeling pretty good! We ended up doing 400m rests in around 2:30. I was very pleased with this workout, and look forward to doing some more with Dr. Dan.
Wed. June 29 - 8 miles in 60 min (7:30 pace). My allergies woke me up at 5am, so I trucked up the hill for some trail miles before going to work for the day. Hit up Pole Creek, up Blackjack to Alder to Lower UW, out on Summit, down Haunted Forest, and in on Pole Creek. Ran into a herd of cattle on Pole Creek that were doing nothing but being in the way and destroying the forest. Federal land leases, especially in a NATIONAL FOREST, suck big time.
Thurs. June 30 - 11 miles in 1:26 (7:49 pace). Met Jeff and Patrick for a lunchtime long run. The morning overcast cleared and it got a little warm for my tastes. Wind picked up big time as we were coming back into town. Otherwise, I felt pretty good on the power line climb and pretty good on the descent back into town.
Fri. July 1 - 5 miles in 36 min (7:15 pace). I ran to the UW track and did 10x100m barefoot strides on the infield. Jeff showed up and we ran a couple extra miles after. Nice, easy, shake-out workout.
Sat. July 2 - 16 miles in 2:24 (9:00 pace). I met Jeff and Brian at the Summit trailhead at 8am for some miles before the rest of the WARTS came up at 9. The three of us hit up Lower UW, Alder, Pole Creek, Aspen, Haunted Forest, and Super Secret (first time for me on that trail; climbing it was tough!), and back to the trailhead on Summit. We met the rest of the gang, Alec, Patrick, Johnna, Josh, and Sandra for an adventure on Double Black Diamond. That trail runs the spine of the Pole Mountain Massif, close to 9000ft. It also involves some bushwhacking and route-finding since it's not an often used trail. After a pretty gnarly descent down to Headquarters Road, Jeff, Johnna, Brian, Sandra and I decided to head back in on Headquarters Trail. Started to get pretty tired by the end of this one, but that was the point. It was a great run with great people!
That evening we had a WARTS potluck at Jeff and Johnna's. Included was the infamous "Flaming WART" a vile concoction thought up and made by masochistic people. Not sure I'm at liberty to share the recipe, but if anyone is interested, email me and I may divulge. You have to thrash yourself on the trails first, though.
Sun. July 3 - Day off. I had set up the rest of the week in order to take today easy, and I had planned about four miles in order to get me to 51 for the week. However, after sleeping in, doing laundry, and driving to Cheyenne for dinner, I decided that I wasn't going to lose any sleep over four measly miles. One of the things I'm trying this time around is to be less OCD about getting in miles. Those four miles aren't really going to make a difference. Kicking it with the fam was more important.
Totals:
Week's Miles: 47
Running Time: 6:23
June's Miles: 181
July's Miles: 21
Year to Date: 706
Gear: Asics Speedstar 4 (retired at 445 miles), New Balance Trail 100 (335 miles), Asics Speedstar 5 (5 miles)
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