AM KEY WORKOUT: 20 Mile Run
Course: Greenbelt White Trail
Time: 3 hours, 36 minutes
Weather: 75F, P. Cloudy, Humid
OK, now for the details of this run. I talked with another ultramarathoner who has done several of these 100 mile races. He has a system that he uses that makes a lot of sense. He basically goes by something called the 60/30/10 rule for 100 mile races. The first 60 miles is supposed to be as easy and as comfortable as possible. In the first 60 miles, I make sure I'm adequately hydrated and sated, make sure that my running is as balanced as possible, never force any sort of pace, and keep moving as much as possible.
At 60 miles, if everything is right, this is where the race begins. A great deal of this section is night time running. I will be exhausted, lacking energy, maybe hallucinating, etc. I need to make sure I keep moving and try to get to the 90 mile mark. It's a psychological advantage to make 90 miles the goal instead of the finish at 100 so that I can limit this section to 30 miles.
At 90, no matter what condition I'm in, whether I'm on my feet or no my knees, I can thank the fact that I only have 10 miles left in my trip and could walk it in if it all comes down to that.
And that is the 60/30/10 rule.
But first, I need to practice the "60" part. That is, how to run very, very easy.
I left my watch at home this morning. Without that influence, I can then allow my body to dictate the pace. I started off on a real easy road mile to the beginning of the white trail. Once on the white trail, I shuffled up the various hills, and glided through the downhill sections. The Parks Department did clear away some of the deadfall from this spring's wind storm, but there were still sections where I had to climb over some serious obstacles. Nevertheless, when I got to the halfway point at Crookes Point at Great Kills Park, I felt great.
Coming back I still felt great. I got back after running 20 miles and saw the clock.
It read 3 hours 36 minutes.
That would mean an 18 hour prediction for the 100 miler. This is way too fast a pace; a goal of 24 hours. To put this pace into perspective, a true 24 hour pace for 100 miles would have me cover 20 miles at 4 hours, 48 minute.
That's over an hour slower than my pace!
Now granted, I haven't factored in aid stops and the more extreme hills that the Vermont 100 course contains, but a 72 minute difference is very significant. It means I can still go slower and still have a lot of time left to walk, eat and drink at aid stations, etc. If I can make this 20 mile run slower by 30 minutes, I'm pretty sure I can really extend my strength through the first 60 miles of the ultra.
The trick is, can I slow it down that much?
I might do this same run tomorrow. If so, I'll really try to slow it down and see how I feel at the end of the 20 miler. It should be an interesting outcome.
Thursday, June 17, 2010
June 16 - Light Bike Today, Long Run Tomorrow
PM Workout: 15 Mile Bike
Course: Great Kills Park
Time: 47:45
Weather 76F, Light Winds
The last of the light days, the real week starts tomorrow with a long run of about 20 miles. I adjusted my cleats on the bike shoes to maximize the power translation to the pedals.
Tomorrow starts one of the long runs. The goal is to run as easy as possible, getting through 20 miles with as little stiffness and soreness as possible. I will elaborate how it went tomorrow.
Course: Great Kills Park
Time: 47:45
Weather 76F, Light Winds
The last of the light days, the real week starts tomorrow with a long run of about 20 miles. I adjusted my cleats on the bike shoes to maximize the power translation to the pedals.
Tomorrow starts one of the long runs. The goal is to run as easy as possible, getting through 20 miles with as little stiffness and soreness as possible. I will elaborate how it went tomorrow.
Tuesday, June 15, 2010
June 15 - Another small run at Great Kills...
and putting off a long run today due to business today. Stay tuned...
AM Workout: 5 Mile Run
Course: Great Kills Park
Time: 43:10 (8:38 min/mile pace)
Weather: 73F, Less Humid, Light Winds
Not a bad run. Wanted to do more today, a LOT more, but I'm pretty much "on call" with an athlete today and need to make myself available in the morning. A long run tomorrow would be equally as tough but I'm hoping on fitting one in by Thursday at the latest. I have another long run scheduled for the weekend as well.
So I continue to bide my time with shorter workouts. If the afternoon is free I will do a small bike ride today.
AM Workout: 5 Mile Run
Course: Great Kills Park
Time: 43:10 (8:38 min/mile pace)
Weather: 73F, Less Humid, Light Winds
Not a bad run. Wanted to do more today, a LOT more, but I'm pretty much "on call" with an athlete today and need to make myself available in the morning. A long run tomorrow would be equally as tough but I'm hoping on fitting one in by Thursday at the latest. I have another long run scheduled for the weekend as well.
So I continue to bide my time with shorter workouts. If the afternoon is free I will do a small bike ride today.
June 14, Late Night Summer Swimming...
...at the YMCA can be a bit crowded.
PM Workout: 2000 Meters of Swimming
1x500 WU,
4x200 fly, back, breast, free kicks with swims, untimed
2x200 kickboard with fins, untimed
6x50 freestyle drills with paddles, untimed
------
2000 meters total
Nothing hard here, but was a nice time to loosen up the legs a little. I still wish to do a couple of small triathlons after my 100 mile run next month, so I might as well swim a bit to keep some sort of competitive level of swimming.
One thing that summer attracts to the pool is the fair weather crowd. There were a couple of rowdy teens at the pool today throwing a ball around. I told myself that if I got hit with the ball, I would probably have had one of those yoyos in a headlock within 5 seconds. Luckily nothing happened.
PM Workout: 2000 Meters of Swimming
1x500 WU,
4x200 fly, back, breast, free kicks with swims, untimed
2x200 kickboard with fins, untimed
6x50 freestyle drills with paddles, untimed
------
2000 meters total
Nothing hard here, but was a nice time to loosen up the legs a little. I still wish to do a couple of small triathlons after my 100 mile run next month, so I might as well swim a bit to keep some sort of competitive level of swimming.
One thing that summer attracts to the pool is the fair weather crowd. There were a couple of rowdy teens at the pool today throwing a ball around. I told myself that if I got hit with the ball, I would probably have had one of those yoyos in a headlock within 5 seconds. Luckily nothing happened.
Monday, June 14, 2010
June 14 - (8 Mile Run) The Hills are Alive...
...with the sound of quick running footsteps.
AM Workout: 8 Mile Run
Course: East Victory Blvd. (moderately hilly)
Time: 1:10:59 (8:53 min/mile pace)
Weather: 66F, Humid, Light Winds
With all the trail running that I've been doing, I figured it was time to tackle the road hills of Victory Blvd. a little. What is funny about ultramarathon training is that "tackling the hills" is different than in training for shorter races. Unlike trying to power up hills, the ultramarathoner "manages" himself up the mountain with as little effort as possible. That means cutting down on the stride and maintaining cadence up the hill. If the hill is steep enough, well, there is something called the Duck Walk, or, my favorite, the Crab Walk, where one runs sideways up a steep hill. Both involve moving the front of the foot to a sideways position to keep pressure off the toes as one climbs the hill.
Yeah, these are not the fastest ways up, but if I am not breathing hard at the top of the hill, then I've climbed the hill right.
I've yet to decide on a light swim or light bike this PM. I guess it all depends on if I can take care of other things today. I am quite busy today to try to get things done and I hope to finish them all by early this afternoon to get a ride in. Otherwise, I'll swim at 9AM tonight.
AM Workout: 8 Mile Run
Course: East Victory Blvd. (moderately hilly)
Time: 1:10:59 (8:53 min/mile pace)
Weather: 66F, Humid, Light Winds
With all the trail running that I've been doing, I figured it was time to tackle the road hills of Victory Blvd. a little. What is funny about ultramarathon training is that "tackling the hills" is different than in training for shorter races. Unlike trying to power up hills, the ultramarathoner "manages" himself up the mountain with as little effort as possible. That means cutting down on the stride and maintaining cadence up the hill. If the hill is steep enough, well, there is something called the Duck Walk, or, my favorite, the Crab Walk, where one runs sideways up a steep hill. Both involve moving the front of the foot to a sideways position to keep pressure off the toes as one climbs the hill.
Yeah, these are not the fastest ways up, but if I am not breathing hard at the top of the hill, then I've climbed the hill right.
I've yet to decide on a light swim or light bike this PM. I guess it all depends on if I can take care of other things today. I am quite busy today to try to get things done and I hope to finish them all by early this afternoon to get a ride in. Otherwise, I'll swim at 9AM tonight.
Last Week Review (June 7-June 13)
Last week wasn't posted here. Sorry about that, but it seems like life tends to intrude into the blogs a lot of the time. I did manage to ride 110 miles last week and swim 10,000 meters. I was forced, although, to cut the running down to 40 miles last week, due to a longer than expected recovery from the Train Run as well as making sure a tightness behind my right knee (a small strain in the popliteal muscle) didn't turn serious. One of the wonders of Triathlon training is that one of the other disciplines can pick up the slack if there are hiccups in the running program. That was the case last week.
This week, I'll be back to running. There seems to be no more tightness behind the knee and I'm pretty much recovered from the Train Run. I have a couple of long runs planned, but will develop a flexible schedule since I will be pretty busy with other things this week. On any given day I'll pop in a long run. And I'll try to do my best in posting here.
This week, I'll be back to running. There seems to be no more tightness behind the knee and I'm pretty much recovered from the Train Run. I have a couple of long runs planned, but will develop a flexible schedule since I will be pretty busy with other things this week. On any given day I'll pop in a long run. And I'll try to do my best in posting here.
Monday, June 7, 2010
June 7 - 2000 Meters Swimming, Little Tough Workout
AM Workout: 2000 Meters Swimming
1x500 Warmup
4x200 Intense Aerobic Swims with 30 Seconds Rest (Times of 2:58, 2:32, 2:28, 2:26)
6x100 Easy Paddles - Untimed
1x100 Warmdown
--------
2000 Meters Total
Two days after the Towpath Long Run, this was a nice little intense gem of a workout. Eager to not neglect my swim and bike during the ultra training, I decided to do a miniature tough workout to stoke my shoulders, if just for a little bit.
And the 200 meter swims were great. It certainly would be nice to do 8-10 reps of these, but 4 is good to keep my stroke strong for the time being while saving my energy for my running.
1x500 Warmup
4x200 Intense Aerobic Swims with 30 Seconds Rest (Times of 2:58, 2:32, 2:28, 2:26)
6x100 Easy Paddles - Untimed
1x100 Warmdown
--------
2000 Meters Total
Two days after the Towpath Long Run, this was a nice little intense gem of a workout. Eager to not neglect my swim and bike during the ultra training, I decided to do a miniature tough workout to stoke my shoulders, if just for a little bit.
And the 200 meter swims were great. It certainly would be nice to do 8-10 reps of these, but 4 is good to keep my stroke strong for the time being while saving my energy for my running.
Week of June 7 - June 13 - Preparation for High Mileage Weeks
This week will be more of a multisport based week than an ultra week. It is designed to give my legs a little bit of rest before the next 2 weeks, which will see A LOT of running involved. There is a long run of about 30 or so miles that I will be doing at the end of the week, probably in the Staten Island Greenbelt White Trail on Saturday or Sunday.
This will be a great set-up week; a high volume treat that brings both the swim and bike involved to lessen the overall impact for the week.
This will be a great set-up week; a high volume treat that brings both the swim and bike involved to lessen the overall impact for the week.
June 6 - 2000 Meter Swim, Post Towpath Ultra Run
AM Workout: 2000 Meter Swim
1x500 Warmup
5x200 Easy Kicks with KickBoard and Fins
1x500 Warmdown
------
2000 Meters Total
This was more like a 2000 meter "bob" than a 2000 meter swim. This was just designed to help the legs recover from yesterday's long run. There is a tightness in the popliteal area behind the right knee that I need to take note of. It's probably just a minor strain and should be OK for the next week.
Overall a good week. Confidence is still growing for the Vermont 100. Second week starts Monday June 7.
1x500 Warmup
5x200 Easy Kicks with KickBoard and Fins
1x500 Warmdown
------
2000 Meters Total
This was more like a 2000 meter "bob" than a 2000 meter swim. This was just designed to help the legs recover from yesterday's long run. There is a tightness in the popliteal area behind the right knee that I need to take note of. It's probably just a minor strain and should be OK for the next week.
Overall a good week. Confidence is still growing for the Vermont 100. Second week starts Monday June 7.
Sunday, June 6, 2010
June 5 - 44.7 mile overnight "Train Run"
OK, this might be a bit winded, but here goes...
The intro to the Raritan Valley Road Runners and their event, and my strategy are listed here. Please read so that you can understand this blog entry.
Sensing a very humid night, I had to stash some extra water at stops along the Delaware and Raritan Canal Towpath. As a result, I started this run a bit late. I had my largest Camelbak backpack on during the run, with about 10-15 pounds of food and water that was essential for my run. I also had to park my car about 1.8 miles away from the beginning of the towpath.
Once on the Towpath, I turned on my headlamp and started the long run toward Trenton. The Towpath was recently flooded, and the state of NJ has replaced part of the surface with gravel, a very tough surface to run on. I took a very leisurely pace to conserve energy. As a result, I made it to Rocky Hill, about 22 miles into my run (20 miles on the Towpath) without a hitch. I started to feel a little more tired on the way past Princeton as the perceived withing hour of 2AM approached. I've always found that at around 2-4:00 in the morning, my body demands sleep. By refusing its sleep my body starts to exact its revenge by playing with my head; its favorite weapon of choice is the hallucination.
And I had an hallucination that scared the bejeebers out of me...at around Route 1, near a golf course, I glanced at what I thought were two legs of a dead body lying at the side of the Towpath. As a result, I nearly jumped out of my shoes. Upon closer examination, it turned out to be a fallen tree lying halfway across the path. I could have sworn that my heart was fluttering a good 5 minutes after the sight.
Due to the humidity, I had to run a bit slower. As a result, I got to the Carnegie intersection (about 31.6 miles) at around 5:15PM. As a result, I had a choice to make. Either make it to the end in Trenton and get picked up by the people dropping off the main group of 15 runners by 6:00AM and call it a day, or turn back and run a bit longer and make the first stop by 7:15 at Alexander Road. I decided on the latter and turned back.
I made it back to Alexander Road with about 30 minutes to spare. I met JG who was manning that particular stop and agreed to take me back to the start after the main group passes.
At 7:15AM, the group of runners appeared right on time. I cheered them on as they stopped to hydrate. One of the runners and good friend LS did her first 50 k race about 2 months ago and decided to do the entire 34.1 mile distance. She seems very interested in the ultra distance; I feel that she will attempt her first 50 mile race within the next 2 years. She recalled my previous message that I will run the last 2.3 miles from Demott. I said yes. She then said that "you will be my inspiration to get to Demott so that I can run with you to the finish".
Sounds so eloquent, doesn't it. Basically, she just made that last run mandatory for me. Leave it to a pretty woman to put me on the hook. And I wouldn't want it any other way. :-)
Getting back to the park, I started to run-walk the 1.8 miles back to my car at Highland Park to retrieve it. After I parked the car nearby I managed a brief 20 minute power nap before changing my clothes and shoes. I changed over to my "running sandals", a secret weapon of sorts that relieves all sorts of pressure spots on my feet, and feels oh so good to run in after all of those miles.
At about 45 minutes before the runners were scheduled to hit the last stop at Demott 2.3 miles from the finish, I started to run toward Demott to meet with the group. I got there about 10 minutes before the main group arrived, cheered on the runners. I was looking for LS and was asking if she was still running, but most runners shrugged. After most of the peopleleft for the finished, I decided to run back toward the finish, hoping that she was still running behind me. My legs started to feel real good, and I caught a fantastic second wind that saw me to the finish really strong. We finished as one group a little after 11:00AM.
I was really encouraged by the overnight run. I had a bit of chafing, and my right calf was a knot in the latter portion of the run, but these were only minor issues.
Here is the breakdown of the mileage:
1.6 miles to the Towpath (1.8 calculated by Gmaps; 0.2 had to be
subtracted because 0.2 miles of the calculation based on the Train Run
flyer includes the 0.2 miles to Grove 5 from the entrance)
31.2 miles to Carnegie Road
5.5 miles back to Alexander Road to be picked up
1.8 miles back to retrieve car in Highland Park
2.3 miles to Demott to meet the runners coming back
2.3 miles back to Johnson Park
44.7 miles total, 41.3 miles officially logged on Towpath. Not bad for a
sleep deprived run.
The intro to the Raritan Valley Road Runners and their event, and my strategy are listed here. Please read so that you can understand this blog entry.
Sensing a very humid night, I had to stash some extra water at stops along the Delaware and Raritan Canal Towpath. As a result, I started this run a bit late. I had my largest Camelbak backpack on during the run, with about 10-15 pounds of food and water that was essential for my run. I also had to park my car about 1.8 miles away from the beginning of the towpath.
Once on the Towpath, I turned on my headlamp and started the long run toward Trenton. The Towpath was recently flooded, and the state of NJ has replaced part of the surface with gravel, a very tough surface to run on. I took a very leisurely pace to conserve energy. As a result, I made it to Rocky Hill, about 22 miles into my run (20 miles on the Towpath) without a hitch. I started to feel a little more tired on the way past Princeton as the perceived withing hour of 2AM approached. I've always found that at around 2-4:00 in the morning, my body demands sleep. By refusing its sleep my body starts to exact its revenge by playing with my head; its favorite weapon of choice is the hallucination.
And I had an hallucination that scared the bejeebers out of me...at around Route 1, near a golf course, I glanced at what I thought were two legs of a dead body lying at the side of the Towpath. As a result, I nearly jumped out of my shoes. Upon closer examination, it turned out to be a fallen tree lying halfway across the path. I could have sworn that my heart was fluttering a good 5 minutes after the sight.
Due to the humidity, I had to run a bit slower. As a result, I got to the Carnegie intersection (about 31.6 miles) at around 5:15PM. As a result, I had a choice to make. Either make it to the end in Trenton and get picked up by the people dropping off the main group of 15 runners by 6:00AM and call it a day, or turn back and run a bit longer and make the first stop by 7:15 at Alexander Road. I decided on the latter and turned back.
I made it back to Alexander Road with about 30 minutes to spare. I met JG who was manning that particular stop and agreed to take me back to the start after the main group passes.
At 7:15AM, the group of runners appeared right on time. I cheered them on as they stopped to hydrate. One of the runners and good friend LS did her first 50 k race about 2 months ago and decided to do the entire 34.1 mile distance. She seems very interested in the ultra distance; I feel that she will attempt her first 50 mile race within the next 2 years. She recalled my previous message that I will run the last 2.3 miles from Demott. I said yes. She then said that "you will be my inspiration to get to Demott so that I can run with you to the finish".
Sounds so eloquent, doesn't it. Basically, she just made that last run mandatory for me. Leave it to a pretty woman to put me on the hook. And I wouldn't want it any other way. :-)
Getting back to the park, I started to run-walk the 1.8 miles back to my car at Highland Park to retrieve it. After I parked the car nearby I managed a brief 20 minute power nap before changing my clothes and shoes. I changed over to my "running sandals", a secret weapon of sorts that relieves all sorts of pressure spots on my feet, and feels oh so good to run in after all of those miles.
At about 45 minutes before the runners were scheduled to hit the last stop at Demott 2.3 miles from the finish, I started to run toward Demott to meet with the group. I got there about 10 minutes before the main group arrived, cheered on the runners. I was looking for LS and was asking if she was still running, but most runners shrugged. After most of the peopleleft for the finished, I decided to run back toward the finish, hoping that she was still running behind me. My legs started to feel real good, and I caught a fantastic second wind that saw me to the finish really strong. We finished as one group a little after 11:00AM.
I was really encouraged by the overnight run. I had a bit of chafing, and my right calf was a knot in the latter portion of the run, but these were only minor issues.
Here is the breakdown of the mileage:
1.6 miles to the Towpath (1.8 calculated by Gmaps; 0.2 had to be
subtracted because 0.2 miles of the calculation based on the Train Run
flyer includes the 0.2 miles to Grove 5 from the entrance)
31.2 miles to Carnegie Road
5.5 miles back to Alexander Road to be picked up
1.8 miles back to retrieve car in Highland Park
2.3 miles to Demott to meet the runners coming back
2.3 miles back to Johnson Park
44.7 miles total, 41.3 miles officially logged on Towpath. Not bad for a
sleep deprived run.
Thursday, June 3, 2010
Towpath Run Logistics - Will Run at Night
Before I delve into the details of the Train Run itself, I'd like to get a little bit into the organization of it first. The course for the Train Run is on the main part of the Delaware and Raritan Canal Towpath (Park Map and Mileage Table). a beautiful path through Central New Jersey that goes from Trenton to outside New Brunswick, NJ. The main section is 33.9 miles in length. Another 0.2 miles at the end would end up in Johnson Park where the finish is for a total of 34.1 miles (55k).
The Raritan Valley Road Runners who put on the event have each aid station timed at an 8:30 min/mile pace so that runners who start at 6:00AM in Trenton finish 5 hours later at 11:00AM.
This poses to be a bit of a problem for me. Although I am quite capable of going 8:30 min/mile pace, I do not want to push myself that hard because it can mean a very long recovery time and time lost for training for the Vermont 100 Miler.
I've also ran with a friend last week who has finished 100 mile ultramarathons. He told me that I needed to get 3-4 overnight runs in to get used to the sleep deprivation and lack of light.
Lastly I want to get a run of at least 40 miles in this weekend. 34.1 miles is a nice distance, but I need to get some runs longer than that in. The 40+ miles during the Mayapple Ultras were nice and a second run that long would be perfect at this time.
One easy solution that solves all these problems: run the other way (that is, to Trenton) the night before, get to the start an hour before the group starts, then have the group overtake me on the way back to the park. At some point I will get at least 40 miles in and can tag along with the crew helping out the other runners during the event. At about 2 miles to go in the event, I'll hop back in and complete the course with the rest of the runners. I get my night running in, go at my own pace, and finish at least 40 miles of running. Also, the event organizers don't have to go out of their way to accommodate me and would probably welcome another helper when I'm done with my run.
I'll be wearing a Camelback and will also stash some supplies in 3 key places along the Towpath to replenish my food and drink. I'm figuring about a 9:30PM to 10:00PM start tomorrow night. My car will be parked outside Johnson Park to prevent from being towed.
That;s about it! Oh, one other thing. It might be humid on Saturday, so heat will be a factor. To all those who are doing the run, seriously take that into account when preparing for your run.
June 3 - Preamble to the Towpath Run - 3500 Meter Swim and 5 Mile Run
First AM Workout: 3500 meters of swimming
800 Meters Warmup
3x500 Meter Swims - Low Intensity (8:04, 8:06, 8:10)
5x100 Meters Freestyle w/ Paddles - Untimed, Easy
1x200 Individual Medley (3:28)
5x100 Warmdown
--------
3500 Meters Total
Nothing big here. With the ultra coming up, all swims and bikes will be low intensity. I didn't push the 500s or the IM to save up energy for where I'll need it, the long run on Saturday.
------------------------
Second AM Workout: 5 Mile Run
Course: Great Kills Park
Time: 44:10 (8:50 min/mile pace)
Weather: 76F, Light Winds, Very Humid
The run was easy...the only thing to note about this run was the weather. It didn't affect my run much, but I was well aware of the humid conditions. Made it a little uncomfortable. Otherwise no problem. This was my last run before the long run on the Towpath
800 Meters Warmup
3x500 Meter Swims - Low Intensity (8:04, 8:06, 8:10)
5x100 Meters Freestyle w/ Paddles - Untimed, Easy
1x200 Individual Medley (3:28)
5x100 Warmdown
--------
3500 Meters Total
Nothing big here. With the ultra coming up, all swims and bikes will be low intensity. I didn't push the 500s or the IM to save up energy for where I'll need it, the long run on Saturday.
------------------------
Second AM Workout: 5 Mile Run
Course: Great Kills Park
Time: 44:10 (8:50 min/mile pace)
Weather: 76F, Light Winds, Very Humid
The run was easy...the only thing to note about this run was the weather. It didn't affect my run much, but I was well aware of the humid conditions. Made it a little uncomfortable. Otherwise no problem. This was my last run before the long run on the Towpath
Wednesday, June 2, 2010
June 2 - 30 mile bike - Crappy Wake Up, Better Workout
AM Workout: 30 Mile Bike
Course: Great Kills Park
Time: 1:35:17
Weather: 74F, Clear, Less Humid
Ever had one of those days where you just wake up wrong? Well, I woke up with a crimp in my neck and a slight headache. I also overslept a little, missing my opportunity to go to the pool in the morning, so I decided to focus on the bike today. It turned out not to be as bad as I thought it would be, considering how I felt. I had a lot of company with me during the ride, so it was easier to for the miles to "fly by" faster.
Either a small run or light swim tonight. I haven't decided which yet.
Course: Great Kills Park
Time: 1:35:17
Weather: 74F, Clear, Less Humid
Ever had one of those days where you just wake up wrong? Well, I woke up with a crimp in my neck and a slight headache. I also overslept a little, missing my opportunity to go to the pool in the morning, so I decided to focus on the bike today. It turned out not to be as bad as I thought it would be, considering how I felt. I had a lot of company with me during the ride, so it was easier to for the miles to "fly by" faster.
Either a small run or light swim tonight. I haven't decided which yet.
Tuesday, June 1, 2010
June 1 - 2000 Meters of Easy, Cool Swimming
PM Workout: 2000 Meters Swimming
1x500 Meters Warmup
3x400 Specialty Strokes with fins and paddles
1x300 Warmdown
Just a quick mention as I need to get some sleep. This was an easy workout today designed to loosen the arms and legs for tomorrow's workouts, most likely a more involved swim session and a bike session. Everything is on par for Saturday's long run.
1x500 Meters Warmup
3x400 Specialty Strokes with fins and paddles
1x300 Warmdown
Just a quick mention as I need to get some sleep. This was an easy workout today designed to loosen the arms and legs for tomorrow's workouts, most likely a more involved swim session and a bike session. Everything is on par for Saturday's long run.
June 1 - 10 Mile Run - White Greenbelt Trail
AM Workout: 10 Mile Run
Course: Greenbelt White Trail, starting at north end
Time: 1:37:03
Temps: 75F, Clear, High Humidity
I originally had a 5 mile run yesterday and a 5 mile run today planned. I decided early this morning to "double up" and do a nice 10 mile run.
This was a real good looking run, especially in the humidity. Right now these 10 mile runs feel like 4 mile runs due to the longer runs I've been doing. So there is a good psychological effect at doing "just 10 miles" nowadays.
Course: Greenbelt White Trail, starting at north end
Time: 1:37:03
Temps: 75F, Clear, High Humidity
I originally had a 5 mile run yesterday and a 5 mile run today planned. I decided early this morning to "double up" and do a nice 10 mile run.
This was a real good looking run, especially in the humidity. Right now these 10 mile runs feel like 4 mile runs due to the longer runs I've been doing. So there is a good psychological effect at doing "just 10 miles" nowadays.
May 31 - Memorial Day 30 Mile Bike
AM Workout: 30 mile bike
Course: Great Kills Park, Early AM
Temp - 72F, Clear, Light Winds
Time for 30 miler: 1:32:06 (19.5 MPH)
It's funny starting a 100 mile ultramarathon peaking cycle with a bike. But with the long mileage on Saturday, this does free up some days for other things other than running. I just have to make sure I do these other things at an easy pace.
Even though the bike and swim will be largely diminished during this peak cycle, they will fill in some gaps, like this one, on weeks where I will be running long. Both the swim and bike are excellent ways to exercise the body without the impact to the legs, so they will still be necessary in this peak cycle.
I'm supposed to do a short run this afternoon, but I also have to be with my family for the annual barbecue this afternoon.
Course: Great Kills Park, Early AM
Temp - 72F, Clear, Light Winds
Time for 30 miler: 1:32:06 (19.5 MPH)
It's funny starting a 100 mile ultramarathon peaking cycle with a bike. But with the long mileage on Saturday, this does free up some days for other things other than running. I just have to make sure I do these other things at an easy pace.
Even though the bike and swim will be largely diminished during this peak cycle, they will fill in some gaps, like this one, on weeks where I will be running long. Both the swim and bike are excellent ways to exercise the body without the impact to the legs, so they will still be necessary in this peak cycle.
I'm supposed to do a short run this afternoon, but I also have to be with my family for the annual barbecue this afternoon.
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