WPR: The former University of Wyoming Cross Country coach remembers the 8. (2011-09-09)
A former teammate of mine shared this with us yesterday. It's difficult to hear Coach hurt (he was pretty good at keeping that from us), but as always, the man offers profound words of wisdom. Outside of my parents, Jim Sanchez has probably had the greatest influence on me. I'm glad to have that man in my life. I owe him quite a bit.
Wednesday, September 14, 2011
Tuesday, September 13, 2011
I'm Bad At This: Weeks Ending Aug. 28, Sept. 4, and Sept. 11
Needless to say (though I am saying it regardless), it has been quite the past three weeks. I moved into a new house at the beginning of the month, and have had scant free time anywhere to do simple things like update blogs. But they have been some good weeks. I have run a couple of shorter, faster races that I have been pretty happy with and I feel like I am getting prepared for the upcoming big races, Jelm and Silent Trails. Here is what I have been up to the last three weeks.
Tues. Aug. 23 - 9 miles in 63 min (7:00 pace). I ran the old Capital Loop in Cheyenne before heading over to Laramie for work. Pace was pretty fast and felt fluid.
Thurs. Aug. 25 - A.M. 3.5 mile equivalent aqua-jog workout. I met Coach Bishop and the Central High XC team in the morning for a low-stress pool workout. I remember these workouts from when I was running for Central 10+ years ago. Great way to get in some extra work without beating the hell out of yourself.
P.M. - 8 miles in 56 min (7:00 pace). I stopped at Happy Jack on my way back to Cheyenne after work. Went out Upper UW, Headquarters/Overlook, Summit, down Super Secret, Forest, Aspen, and up Pole Creek. Chest was a little tight thanks to the massive allergy issues I've been having this fall.
Sat. Aug. 27 - 11 miles in 104 min (9:27 pace). Chris Schabron and I took one Natalie Kean up to the trails for the Silent Trails loop. She was in Cheyenne briefly before heading to Manila (yes, the Philippines) for a two-year Fidesco mission. She has also been in Georgia the last three years and was not a fan of the elevation. Coming down Browns, she rolled her ankle pretty good so we took it easy coming in from there. Good morning run with good company.
Week's Miles: 32
Running Time: 4:18
Year to Date: 984
Tues. Aug. 30 - A.M. 4 miles in 40 min. Another morning aqua-jog workout with the Central team.
P.M. - 7 miles in 52 min (7:25 pace). I met the HPH crew for some Tuesday Night Trails. Ethan, Daniel, and I bombed down Pole Creek, up Aspen, Forest, Super Secret, and in on Summit and Upper UW. Felt pretty good to run that fast down Pole Creek. Good conversation as well.
Wed. Aug. 31 - 5 miles in 37 min. MILE TIME-TRIAL! As previously stated, one of my goals for the summer was to run a sub-five mile. While not really all that fast (at least not by actual miler standards), I haven't run under five in over three years. I ran to the Central High track at 6:30 in the morning, warmed-up and went for it, solo. Hit the first quarter in 73, went through the half at 2:28, hit 1200 in 3:44 and came home in 4:57.9. Didn't break it by much, but I did it. I'm pretty happy with that.
Fri. Sept. 2 - 8 miles in 58 min. Wyoming Invite 4.25M. Had a four-member team of Hungry Dogs for Wyoming's annual XC home opener. I was pretty distraught with this race last year (27:45, third to last overall); so much so that I actually thought I wouldn't ever run this race again. However, after getting back on the horse this year, as well as shedding the 20-25 extra pounds I hauled around the course last year, I came back and ran well, I thought. I went out conservatively (first mile in 5:45) and then gradually turned it on through the rest of the race. I felt comfortable the whole time. It's nice to have some kind of running form again. I came home in 40th place in a time of 24:52. While that is nowhere near my best time on this course, a nearly three minute improvement over last year is something I am happy with. I also can honestly say that I had fun. It was FUN to be out there. We had a great crowd this year.
I first ran the Wyoming Invite as a pseudo-redshirt in 2003. It was my performance in that race that got me on the UW team. This race is pretty important to me. Here is my career at the Wyoming Invite:
2003- 22:42, 14th. This is the old course under Coach Sanchez. No one really knows how long it was. ~4 miles.
2004- 26:10, 55th. I came into the season with a knee injury. This race aggravated it and put me in the training room the next two weeks.
2005- 23:17, 24th. True 4.25 mile course. My senior year at Wyoming.
2006- 23:51, 37th. My first year as a Hungry Dog.
2007- 23:05, 19th. I still have no idea where this came from. I hadn't been training, and ran my best invite to date.
2008- 24:24, 27th.
2009- 25:04, 40th.
2010- 27:45, 45th. One of the worst races of my life.
2011- 24:52, 40th. Feeling better. Looking forward to next year.
Sat. Sept. 3 - 15 miles in 1:51 (7:24 pace). Jason and I got up early for some trail miles. I fell hard about 12 min into the run on Pole Creek. Scraped up the right side of my body pretty good. My shoulder was sore a couple of days after. Other than that, it was a good run. We went down Pole Creek out to Headquarters road, up Headquarters trail, all the way around to Summit, then down Super Secret, Forest, Aspen, and up Pole Creek.
Week's Miles: 39
Running Time: 4:58
Year to Date: 1023
Mon. Sept. 5 - 11 miles in 89 min (8:04 pace). Jelm Mountain pre-race. I finally made it up Jelm. Climb took me 52 min; I had to stop a couple of times because my heart-rate went through the roof. I took it easy coming down (38 min) and called it good. Hopefully things go a little better on race day.
Wed. Sept. 7 - 2.5 miles in 20 min. Some time after I got back from Jelm, my foot got tweaked. I took Tuesday off and thought I'd hit some easy trail miles, but my foot said no way. I packed it in and went home.
Thurs. Sept. 8 - 9 miles in 68 min (7:33 pace). Lunch run with Patrick and El Jefe (Jeff). Went out the single track and did the big loop in the inner-prairie. Felt pretty relaxed. We knocked the pace down a bit over the last half mile or so. Felt good to open up. Beautiful fall day in Laramie, WY.
Fri. Sept. 9 - 6.5 miles in 46 min (7:04 pace). Nice, relaxed run after work. The Laramie Greenbelt is right out the door of my new place; I did a loop on it. I will probably be running it often in the winter.
Sat. Sept. 10 - 10 miles in 67 min. Always A Cowboy 8K in Laramie. I did a 20 min warm-up over to Undine Park for the race. The actual race went well. I felt pretty good the whole way. Didn't struggle and finished 3rd overall in 27:02. My previous best at this race was a 27:04, so I'll take the 2 second course pr. Would have been nice to get under 27, but oh well. Jason brought home the win for the Hungry Dogs in 25:44. A Hungry Dog has won this race every year since it moved to the 8K course in 2005.
This year was the 10th annual Always A Cowboy. Hard to believe it's been 10 years since we lost the guys. Time has a funny way of simultaneously flying and crawling by. We had a great turnout of alumni, friends, and families. What struck me most was the ever-expanding next generation. I spent a good part of the day with Jason's two girls, Morgan and Quinn. I also got to meet Katy Salverson's new girl, Payton, for the first time. Chris Jons has a little girl now, Jen Titus just had her second, and Bruner had his little one there as well. It's amazing how life can continue. And all I know is that in about 18 years or so, we are going to have one hell of a women's XC team.
Always A Cowboy winners, 2005-2011
2005- Me
2006- Jason Delaney
2007- Brian Knight
2008- Me
2009- Michael Huntington
2010- Nick Cramer
2011- Jason Delaney (CR, 25:44)
Sun. Sept. 11 - 11 miles in 80 min (7:16 pace). I hit the trails in the morning on my way over to Cheyenne. I ran the big Headquaters loop. I went down all the big hills because I was being a bit of a sissy-la-la. Calves were pretty sore from the race the day before. But it was another beautiful day and another good run.
Week's Miles: 50
Running Time: 6:10
Year to Date: 1073
Gear: Asics Speedstar 5 (103 miles), Asics HyperSpeed 3 (74 miles), New Balance Trail 101 (146 miles)
Tues. Aug. 23 - 9 miles in 63 min (7:00 pace). I ran the old Capital Loop in Cheyenne before heading over to Laramie for work. Pace was pretty fast and felt fluid.
Thurs. Aug. 25 - A.M. 3.5 mile equivalent aqua-jog workout. I met Coach Bishop and the Central High XC team in the morning for a low-stress pool workout. I remember these workouts from when I was running for Central 10+ years ago. Great way to get in some extra work without beating the hell out of yourself.
P.M. - 8 miles in 56 min (7:00 pace). I stopped at Happy Jack on my way back to Cheyenne after work. Went out Upper UW, Headquarters/Overlook, Summit, down Super Secret, Forest, Aspen, and up Pole Creek. Chest was a little tight thanks to the massive allergy issues I've been having this fall.
Sat. Aug. 27 - 11 miles in 104 min (9:27 pace). Chris Schabron and I took one Natalie Kean up to the trails for the Silent Trails loop. She was in Cheyenne briefly before heading to Manila (yes, the Philippines) for a two-year Fidesco mission. She has also been in Georgia the last three years and was not a fan of the elevation. Coming down Browns, she rolled her ankle pretty good so we took it easy coming in from there. Good morning run with good company.
 |
| Chris, me, Nat at Tie City Trailhead, post run. |
Running Time: 4:18
Year to Date: 984
Tues. Aug. 30 - A.M. 4 miles in 40 min. Another morning aqua-jog workout with the Central team.
P.M. - 7 miles in 52 min (7:25 pace). I met the HPH crew for some Tuesday Night Trails. Ethan, Daniel, and I bombed down Pole Creek, up Aspen, Forest, Super Secret, and in on Summit and Upper UW. Felt pretty good to run that fast down Pole Creek. Good conversation as well.
Wed. Aug. 31 - 5 miles in 37 min. MILE TIME-TRIAL! As previously stated, one of my goals for the summer was to run a sub-five mile. While not really all that fast (at least not by actual miler standards), I haven't run under five in over three years. I ran to the Central High track at 6:30 in the morning, warmed-up and went for it, solo. Hit the first quarter in 73, went through the half at 2:28, hit 1200 in 3:44 and came home in 4:57.9. Didn't break it by much, but I did it. I'm pretty happy with that.
Fri. Sept. 2 - 8 miles in 58 min. Wyoming Invite 4.25M. Had a four-member team of Hungry Dogs for Wyoming's annual XC home opener. I was pretty distraught with this race last year (27:45, third to last overall); so much so that I actually thought I wouldn't ever run this race again. However, after getting back on the horse this year, as well as shedding the 20-25 extra pounds I hauled around the course last year, I came back and ran well, I thought. I went out conservatively (first mile in 5:45) and then gradually turned it on through the rest of the race. I felt comfortable the whole time. It's nice to have some kind of running form again. I came home in 40th place in a time of 24:52. While that is nowhere near my best time on this course, a nearly three minute improvement over last year is something I am happy with. I also can honestly say that I had fun. It was FUN to be out there. We had a great crowd this year.
 |
| Hungry Dogs. Me, Chris, Jason. |
2003- 22:42, 14th. This is the old course under Coach Sanchez. No one really knows how long it was. ~4 miles.
2004- 26:10, 55th. I came into the season with a knee injury. This race aggravated it and put me in the training room the next two weeks.
2005- 23:17, 24th. True 4.25 mile course. My senior year at Wyoming.
2006- 23:51, 37th. My first year as a Hungry Dog.
2007- 23:05, 19th. I still have no idea where this came from. I hadn't been training, and ran my best invite to date.
2008- 24:24, 27th.
2009- 25:04, 40th.
2010- 27:45, 45th. One of the worst races of my life.
2011- 24:52, 40th. Feeling better. Looking forward to next year.
Sat. Sept. 3 - 15 miles in 1:51 (7:24 pace). Jason and I got up early for some trail miles. I fell hard about 12 min into the run on Pole Creek. Scraped up the right side of my body pretty good. My shoulder was sore a couple of days after. Other than that, it was a good run. We went down Pole Creek out to Headquarters road, up Headquarters trail, all the way around to Summit, then down Super Secret, Forest, Aspen, and up Pole Creek.
Week's Miles: 39
Running Time: 4:58
Year to Date: 1023
Mon. Sept. 5 - 11 miles in 89 min (8:04 pace). Jelm Mountain pre-race. I finally made it up Jelm. Climb took me 52 min; I had to stop a couple of times because my heart-rate went through the roof. I took it easy coming down (38 min) and called it good. Hopefully things go a little better on race day.
Wed. Sept. 7 - 2.5 miles in 20 min. Some time after I got back from Jelm, my foot got tweaked. I took Tuesday off and thought I'd hit some easy trail miles, but my foot said no way. I packed it in and went home.
Thurs. Sept. 8 - 9 miles in 68 min (7:33 pace). Lunch run with Patrick and El Jefe (Jeff). Went out the single track and did the big loop in the inner-prairie. Felt pretty relaxed. We knocked the pace down a bit over the last half mile or so. Felt good to open up. Beautiful fall day in Laramie, WY.
Fri. Sept. 9 - 6.5 miles in 46 min (7:04 pace). Nice, relaxed run after work. The Laramie Greenbelt is right out the door of my new place; I did a loop on it. I will probably be running it often in the winter.
Sat. Sept. 10 - 10 miles in 67 min. Always A Cowboy 8K in Laramie. I did a 20 min warm-up over to Undine Park for the race. The actual race went well. I felt pretty good the whole way. Didn't struggle and finished 3rd overall in 27:02. My previous best at this race was a 27:04, so I'll take the 2 second course pr. Would have been nice to get under 27, but oh well. Jason brought home the win for the Hungry Dogs in 25:44. A Hungry Dog has won this race every year since it moved to the 8K course in 2005.
This year was the 10th annual Always A Cowboy. Hard to believe it's been 10 years since we lost the guys. Time has a funny way of simultaneously flying and crawling by. We had a great turnout of alumni, friends, and families. What struck me most was the ever-expanding next generation. I spent a good part of the day with Jason's two girls, Morgan and Quinn. I also got to meet Katy Salverson's new girl, Payton, for the first time. Chris Jons has a little girl now, Jen Titus just had her second, and Bruner had his little one there as well. It's amazing how life can continue. And all I know is that in about 18 years or so, we are going to have one hell of a women's XC team.
 |
| Having a good time with little Quinn Delaney. |
2005- Me
2006- Jason Delaney
2007- Brian Knight
2008- Me
2009- Michael Huntington
2010- Nick Cramer
2011- Jason Delaney (CR, 25:44)
Sun. Sept. 11 - 11 miles in 80 min (7:16 pace). I hit the trails in the morning on my way over to Cheyenne. I ran the big Headquaters loop. I went down all the big hills because I was being a bit of a sissy-la-la. Calves were pretty sore from the race the day before. But it was another beautiful day and another good run.
Week's Miles: 50
Running Time: 6:10
Year to Date: 1073
Gear: Asics Speedstar 5 (103 miles), Asics HyperSpeed 3 (74 miles), New Balance Trail 101 (146 miles)
Wednesday, August 24, 2011
Catch-Up: Weeks Ending August 14 and August 21
This one will be short and sweet. Just catching up on the numbers from the last two weeks. I will have a full write-up (complete with pictures!) of my experience during our Wind River Crossing last week. I'm still digesting it; such an unbelievable experience, it deserves my full, undivided attention.
Tues. August 9 - 8.5 miles in 64 min (7:31 pace). Lunchtime run in the prairie in Laramie. I recall thinking it was a little hot. Mid-80's in Laramie is pretty warm.
Thurs. August 11 - 11 miles in 79 min (7:10 pace). I decided to hit up the full Silent Trails course after work. I relaxed down Pole Creek to find myself feeling pretty decent at the base of The Bitch. I decided to work the climb pretty hard, making the ascent in 12:32, my best time on the climb in a couple of years. After that, I still felt pretty good so I decided to push it a little on Browns and Headquarters. While my fastest time on this course is 70 minutes, I think that with continued, consistent training and a few more forays on the course, I can run 68 min or so come race time in October.
Sat. August 13 - 6.5 miles in 51 min (7:50 pace). I was in western Michigan for a friend's wedding. I hit up this run with a buddy and just took it easy. We went out for about 30 minutes on some wonderful country roads through fruit orchards, then came back for about 20 minutes of barefoot running on the shores of Lake Michigan. Not a bad little run.
I feel like I slacked a little this week, but I travelled quite a bit and I was attempting a pseudo-taper for the Wind River Crossing. I didn't figure I should thrash myself a week before I thrash myself. So, it is what it is.
Week's Miles: 26
Running Time: 3:14
Year to Date: 897
Wed. August 17 - 50 miles in 21:11 (25:25 pace). Wind River Crossing 2011. Possibly the most difficult thing I have ever done. As I mentioned above, I will provide a write-up of this in the next couple of days. Short and sweet facts: after pre-run mileage estimates of 45 miles, we have all agreed that it was pretty much 50 even. Starting elevation: 7,596. Highest elevation: 12,834. Total elevation gain: 10,095. Total elevation loss: 6,904. And five beat-up, but ultimately no-worse-for-wear guys.
Sun. August 21 - 5 miles in 35 min (7:00 pace). First run out since the crossing. Quick and easy loop around north Cheyenne to loosen up some of the kinks. Other than a somewhat sore right shoulder, my body seems to have recovered quickly and well from the ordeal.
Week's Miles: 55
Running Time: 21:46
Year to Date: 952
Gear: Asics Speedstar 5 (63 miles), New Balance Trail 101 (92 miles)
Tues. August 9 - 8.5 miles in 64 min (7:31 pace). Lunchtime run in the prairie in Laramie. I recall thinking it was a little hot. Mid-80's in Laramie is pretty warm.
Thurs. August 11 - 11 miles in 79 min (7:10 pace). I decided to hit up the full Silent Trails course after work. I relaxed down Pole Creek to find myself feeling pretty decent at the base of The Bitch. I decided to work the climb pretty hard, making the ascent in 12:32, my best time on the climb in a couple of years. After that, I still felt pretty good so I decided to push it a little on Browns and Headquarters. While my fastest time on this course is 70 minutes, I think that with continued, consistent training and a few more forays on the course, I can run 68 min or so come race time in October.
Sat. August 13 - 6.5 miles in 51 min (7:50 pace). I was in western Michigan for a friend's wedding. I hit up this run with a buddy and just took it easy. We went out for about 30 minutes on some wonderful country roads through fruit orchards, then came back for about 20 minutes of barefoot running on the shores of Lake Michigan. Not a bad little run.
I feel like I slacked a little this week, but I travelled quite a bit and I was attempting a pseudo-taper for the Wind River Crossing. I didn't figure I should thrash myself a week before I thrash myself. So, it is what it is.
Week's Miles: 26
Running Time: 3:14
Year to Date: 897
Wed. August 17 - 50 miles in 21:11 (25:25 pace). Wind River Crossing 2011. Possibly the most difficult thing I have ever done. As I mentioned above, I will provide a write-up of this in the next couple of days. Short and sweet facts: after pre-run mileage estimates of 45 miles, we have all agreed that it was pretty much 50 even. Starting elevation: 7,596. Highest elevation: 12,834. Total elevation gain: 10,095. Total elevation loss: 6,904. And five beat-up, but ultimately no-worse-for-wear guys.
Sun. August 21 - 5 miles in 35 min (7:00 pace). First run out since the crossing. Quick and easy loop around north Cheyenne to loosen up some of the kinks. Other than a somewhat sore right shoulder, my body seems to have recovered quickly and well from the ordeal.
Week's Miles: 55
Running Time: 21:46
Year to Date: 952
Gear: Asics Speedstar 5 (63 miles), New Balance Trail 101 (92 miles)
Thursday, August 11, 2011
Week Ending August 7 - With Pictures!
Once again, I am posting late. Been a busy and somewhat screwed up week. I am getting this done real quick so I can get to bed so I can get up bright and early, drive to DIA, and catch a flight to Grand Rapids, Michigan. Going to a weddin'!
Mon. August 1 - 8 miles in 55 min (6:52 pace). I got out early in the morning in Cheyenne in order to avoid the high temps of the afternoon/evening. It worked. Did an old favorite course up and around the Airport Golf Course, and Lion's and Frontier Parks. Felt good to run in my old footsteps; I first started running around those parks as a 15 year-old high school sophomore in 1998. I have enjoyed that run ever since. First run with an average pace under seven minutes in quite some time.
Tues. August 2 - 9.5 miles in 71 min (7:28 pace). I stopped at the trails on my way back to Cheyenne after work. I went out Headquarters to Browns, came up Summit Loop and onto Super Secret. While on Super Secret I had an attack of the intestinal woes and actually had to stop to "take care of it." Haven't had that issue in a very long time. From there I went down the remainder of Haunted Forest to Aspen. A tree root came up and clipped my lazy right foot and sent me sprawling on the trail. While I endured no serious cuts, scrapes, or injuries, I did wake up the following morning with a sore shoulder and neck since they are what took the brunt of the fall (I tend to always fall on my right shoulder). I got up, brushed off some dirt, and continued up Pole Creek to Upper UW and back into the Summit trailhead. Despite the setbacks, I felt really fluid and fast on this run.
Wed. August 3 - 6.5 miles in 50 min (7:41 pace). I met Chris Schabron for an easy morning run along the Greenway in Cheyenne. Nice, cool morning, pleasant conversation, and a relaxed place. Not too bad.
Sat. August 6 - 5 miles in 37 min (7:24 pace). I took the previous two days off because with my planned long run for the next day, runs on those days would have pushed my mileage well into the 60s for the week; and considering I ran 34 or something last week, doubling my miles in one week seemed like a poor decision. Hence the days off. This run was a quick and easy fiver through Western Hills in Cheyenne in order to kick out some crud and loosen up for the long run tomorrow.
Sun. August 7 - 22 miles in 3:05 (8:24 pace). Chris joined me for a Double Trudge Loop adventure at Happy Jack. This was a run planned to be a training run for the epic Wind River Crossing week after next. I did it with a 15-pound pack full of all the items I plan to carry on the crossing. The pack changed the game a little. It forced me to take the first loop conservatively. About 2/3 the way around the first loop, I had an equipment failure when the CamelBack bladder I had sprung a leak. Good-bye 100oz. of water. I had a 20oz. bottle back in Chris's car, so I grabbed it and threw it in the pack for the second loop. It would not be quite enough water, but I survived.
We did the first loop in 90 minutes and took off for the second. Chris was having quite the time; he was continually amazed at how great a morning it was and how surprised he was about how good he felt on a 22-mile trail run. I was a little less enthusiastic over the last couple of miles since I was a little dehydrated and tired from the pack.
We finished up the second loop in 95 minutes for a total running time of 3:05. I thought that was pretty damn good considering back in January I did one loop (during the actual Trudge) in 3:15. Guess knee-deep snow makes a difference.
Totals:
Week's Miles: 51
Running Time: 6:38
August's Miles: 51
Year to Date: 871
Gear: Asics Speedstar 5 (51 miles), New Balance Trail 100 (retired at 445 miles), New Balance Trail 101 (22 miles)
Mon. August 1 - 8 miles in 55 min (6:52 pace). I got out early in the morning in Cheyenne in order to avoid the high temps of the afternoon/evening. It worked. Did an old favorite course up and around the Airport Golf Course, and Lion's and Frontier Parks. Felt good to run in my old footsteps; I first started running around those parks as a 15 year-old high school sophomore in 1998. I have enjoyed that run ever since. First run with an average pace under seven minutes in quite some time.
Tues. August 2 - 9.5 miles in 71 min (7:28 pace). I stopped at the trails on my way back to Cheyenne after work. I went out Headquarters to Browns, came up Summit Loop and onto Super Secret. While on Super Secret I had an attack of the intestinal woes and actually had to stop to "take care of it." Haven't had that issue in a very long time. From there I went down the remainder of Haunted Forest to Aspen. A tree root came up and clipped my lazy right foot and sent me sprawling on the trail. While I endured no serious cuts, scrapes, or injuries, I did wake up the following morning with a sore shoulder and neck since they are what took the brunt of the fall (I tend to always fall on my right shoulder). I got up, brushed off some dirt, and continued up Pole Creek to Upper UW and back into the Summit trailhead. Despite the setbacks, I felt really fluid and fast on this run.
Wed. August 3 - 6.5 miles in 50 min (7:41 pace). I met Chris Schabron for an easy morning run along the Greenway in Cheyenne. Nice, cool morning, pleasant conversation, and a relaxed place. Not too bad.
Sat. August 6 - 5 miles in 37 min (7:24 pace). I took the previous two days off because with my planned long run for the next day, runs on those days would have pushed my mileage well into the 60s for the week; and considering I ran 34 or something last week, doubling my miles in one week seemed like a poor decision. Hence the days off. This run was a quick and easy fiver through Western Hills in Cheyenne in order to kick out some crud and loosen up for the long run tomorrow.
Sun. August 7 - 22 miles in 3:05 (8:24 pace). Chris joined me for a Double Trudge Loop adventure at Happy Jack. This was a run planned to be a training run for the epic Wind River Crossing week after next. I did it with a 15-pound pack full of all the items I plan to carry on the crossing. The pack changed the game a little. It forced me to take the first loop conservatively. About 2/3 the way around the first loop, I had an equipment failure when the CamelBack bladder I had sprung a leak. Good-bye 100oz. of water. I had a 20oz. bottle back in Chris's car, so I grabbed it and threw it in the pack for the second loop. It would not be quite enough water, but I survived.
We did the first loop in 90 minutes and took off for the second. Chris was having quite the time; he was continually amazed at how great a morning it was and how surprised he was about how good he felt on a 22-mile trail run. I was a little less enthusiastic over the last couple of miles since I was a little dehydrated and tired from the pack.
 | ||
| Trudge Loop - Second Loop - View from the top of Skeleton Trail |
 | |
| Chris enjoying his Sunday morning. |
 | |
| Sweating profusely under the weight of my pack (and body hair). |
 |
| Hungry Dogs! |
Totals:
Week's Miles: 51
Running Time: 6:38
August's Miles: 51
Year to Date: 871
Gear: Asics Speedstar 5 (51 miles), New Balance Trail 100 (retired at 445 miles), New Balance Trail 101 (22 miles)
Monday, August 1, 2011
Week Ending July 31
Another not so successful week. I was really burned out by the end of it. Seems the stress of all the other things in my life (latest addition to the list is a pick-up that is having mechanical issues) has caught up to me. Last couple of runs this week were not great; I was very tired and sluggish. Anyway, here's what I did.
Wed. July 27 - 8 miles in 64 min (8 min pace). I went for a lunch time run in the prairie in Laramie. It felt okay. It was pretty hot for Laramie standards (the heat would be an issue for me all week) and I took it easy pace-wise.
Thurs. July 28 - 7.5 miles in 53 min (7:03 pace). I decided it was time to return to the track, and in keeping with my desire to run a sub-five mile by the end of the summer, I figured a 400m interval workout was in order. I wanted to start conservatively and build into it, reaching five-minute pace or faster toward the end of the workout. I did 12x400m with 200m jog rest (those were between 60-70sec.). Here's the splits: 76.6, 80.8, 80.8, 80.5 (5:17.7), 81.5, 80.4, 77.4, 79.6 (5:18.9), 76.6, 76.7, 75.6, 72.3 (5:01.2). I was happy that I was around five-flat pace on the last set of four. All in all, I felt it was a good workout.
Fri. July 29 - 9 miles in 71 min (7:53 pace). I wanted to run the Silent Trails course, so I hit the trails after work to do just that. Again, it was pretty damn hot, and again I did not handle it well. I got half-way up the Bitch when I decided I just didn't have the entire loop in my legs. Instead of heading out Browns Landing and Headquarters, I just came in on Summit. Guess something is better than nothing.
Sat. July 30 - 7 miles in 56 min (8:08 pace). After lazing around the house in the morning when it was cool, I, for some really stupid reason, decided to head out into the Cheyenne mid-day heat. It was 90 degrees when I started the run, and I would venture a guess that the temps on the road were triple digits. It was way too hot, and I paid for it. I ran my old Mustang Ridge route in north Cheyenne (an old favorite from high school) and made it half-way around before I had to stop and try to cool-down for a minute. I would stop and walk several more times on this run. I didn't run Sunday because I was still messed up from that heat.
Totals:
Week's Miles: 32
Running Time: 4:06
July's Miles: 135
Year to Date: 820
Gear: Asics Speedstar 5 (32 miles) New Balance Trail 100 (415 miles)
Wed. July 27 - 8 miles in 64 min (8 min pace). I went for a lunch time run in the prairie in Laramie. It felt okay. It was pretty hot for Laramie standards (the heat would be an issue for me all week) and I took it easy pace-wise.
Thurs. July 28 - 7.5 miles in 53 min (7:03 pace). I decided it was time to return to the track, and in keeping with my desire to run a sub-five mile by the end of the summer, I figured a 400m interval workout was in order. I wanted to start conservatively and build into it, reaching five-minute pace or faster toward the end of the workout. I did 12x400m with 200m jog rest (those were between 60-70sec.). Here's the splits: 76.6, 80.8, 80.8, 80.5 (5:17.7), 81.5, 80.4, 77.4, 79.6 (5:18.9), 76.6, 76.7, 75.6, 72.3 (5:01.2). I was happy that I was around five-flat pace on the last set of four. All in all, I felt it was a good workout.
Fri. July 29 - 9 miles in 71 min (7:53 pace). I wanted to run the Silent Trails course, so I hit the trails after work to do just that. Again, it was pretty damn hot, and again I did not handle it well. I got half-way up the Bitch when I decided I just didn't have the entire loop in my legs. Instead of heading out Browns Landing and Headquarters, I just came in on Summit. Guess something is better than nothing.
Sat. July 30 - 7 miles in 56 min (8:08 pace). After lazing around the house in the morning when it was cool, I, for some really stupid reason, decided to head out into the Cheyenne mid-day heat. It was 90 degrees when I started the run, and I would venture a guess that the temps on the road were triple digits. It was way too hot, and I paid for it. I ran my old Mustang Ridge route in north Cheyenne (an old favorite from high school) and made it half-way around before I had to stop and try to cool-down for a minute. I would stop and walk several more times on this run. I didn't run Sunday because I was still messed up from that heat.
Totals:
Week's Miles: 32
Running Time: 4:06
July's Miles: 135
Year to Date: 820
Gear: Asics Speedstar 5 (32 miles) New Balance Trail 100 (415 miles)
Tuesday, July 26, 2011
Playing Catch-up: Weeks Ending July 17 and July 24
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)
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)
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!
Subscribe to:
Posts (Atom)