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.
Tuesday, June 1, 2010
Monday, May 31, 2010
Final 7 Weeks of Training - Learning the Art of Running Long
Starting on May 31, I will be posting every bit of training in the final 7 weeks before Vermont. I will also be posting possible race strategies that will help get me through the 100 mile ultramarathon.
This is possibly the most aggressive peak cycle that I have ever designed for a big race, including all of the Ironman races that I did.
How it plays out I don't know, but I have basically shut down everything else in my life to train heavy these next 7 weeks. I will be very interested to see what the outcome of this training can do.
One last thing. All the long runs that I'll be doing is actually more a mental exercise than a physical exercise. My weakness is to train my mind to be patient on these long runs so that I can stay patient in Vermont. It is there that I believe is my greatest weakness and it is there I will need to train.
I hope you can follow me these last 7 weeks and see whether this results in a success or failure.
The week starting May 31 starts it off. A very long run is scheduled for Saturday on the D & R Canal Towpath...
This is possibly the most aggressive peak cycle that I have ever designed for a big race, including all of the Ironman races that I did.
How it plays out I don't know, but I have basically shut down everything else in my life to train heavy these next 7 weeks. I will be very interested to see what the outcome of this training can do.
One last thing. All the long runs that I'll be doing is actually more a mental exercise than a physical exercise. My weakness is to train my mind to be patient on these long runs so that I can stay patient in Vermont. It is there that I believe is my greatest weakness and it is there I will need to train.
I hope you can follow me these last 7 weeks and see whether this results in a success or failure.
The week starting May 31 starts it off. A very long run is scheduled for Saturday on the D & R Canal Towpath...
Monday, May 17, 2010
Week of May 17 - May 23 - Taper Time
This is the 4th week of the mesocycle. As this is supposed to be a normal rest cycle, this will be modified to a taper week with a 100k (Mayapple Ultras) on Saturday. No Key Workouts are scheduled for this week. After the huge mileage of the spring, this is going to feel like a vacation.
The goals of the week are:
4000 meters of swimming
40 miles of cycling
100 miles of running (38 miles during the week plus 62 miles, or 100k of running on Saturday
I will try to note how I will prepare for this race this weekend, from looking at the course to checking the weather to trying to use my mobile phone to keep updated on the web during the race. Stay tuned.
The goals of the week are:
4000 meters of swimming
40 miles of cycling
100 miles of running (38 miles during the week plus 62 miles, or 100k of running on Saturday
I will try to note how I will prepare for this race this weekend, from looking at the course to checking the weather to trying to use my mobile phone to keep updated on the web during the race. Stay tuned.
Monday, May 10, 2010
Sun May 9 - 8 Mi Mother's Day Run - Extremely Tired
AM Workout: 8 Mile Run
Course: Victory Blvd East
Time: 1:09:56
Weather: 45F, Cloudy, Heavy Winds
An unusually cold day for May. I woke up extremely tired from the lack of sleep and the 14 hours at a North Face Endurance Challenge aid station yesterday. I somehow got into my shoes and ran at an easy pace for 8 miles. This run was tough for several reasons...lack of sleep and lack of a decent meal yesterday (pizza was served at the aid station, but it's not a good source of sustenance for performance).
On top of that today is Mother's Day (wishing all mother's a happy Mother's Day out there). Meaning my afternoon will be spent in a restaurant with the family celebrating my mother. Sooooo, the day is focused on planning for the next week and to get the sleep needed to get into balance again to be ready for that next week.
My bike ride and swim were cancelled today for that matter.
Oh well, I give the week a B overall. There were some really great workouts done this week, but I didn't quite make the mileage that I wanted to. I have my 100k Fat Ass run in 2 weeks and will decide how to tackle the next week. Should I taper a little or should I put in a longish (30 mile) run next weekend? I'll decide on that soon.
Course: Victory Blvd East
Time: 1:09:56
Weather: 45F, Cloudy, Heavy Winds
An unusually cold day for May. I woke up extremely tired from the lack of sleep and the 14 hours at a North Face Endurance Challenge aid station yesterday. I somehow got into my shoes and ran at an easy pace for 8 miles. This run was tough for several reasons...lack of sleep and lack of a decent meal yesterday (pizza was served at the aid station, but it's not a good source of sustenance for performance).
On top of that today is Mother's Day (wishing all mother's a happy Mother's Day out there). Meaning my afternoon will be spent in a restaurant with the family celebrating my mother. Sooooo, the day is focused on planning for the next week and to get the sleep needed to get into balance again to be ready for that next week.
My bike ride and swim were cancelled today for that matter.
Oh well, I give the week a B overall. There were some really great workouts done this week, but I didn't quite make the mileage that I wanted to. I have my 100k Fat Ass run in 2 weeks and will decide how to tackle the next week. Should I taper a little or should I put in a longish (30 mile) run next weekend? I'll decide on that soon.
Sat May 8 - Volunteer Work and Impromptu 3 Mile Run
PM Workout: About a 3 Mile Run
Course: Fawn Trail near Bear Mountain
Time: N/A
Weather: 65F, P.Cloudy, Heavy Winds
Note: Full details of my volunteer work at the North Face Endurance Challenge at Bear Mountain will be published on my other blog here in a couple of days.
I was working the Anthony Wayne Aid Station at the North Face Endurance Challenge at Bear Mountain when this run happened.
This wasn't a planned run, but one that I will put in my log due to the difficult course I traversed. I had to check up on a couple of runners and the course markings on the way from the aid station that I worked on due to several concerns the runners had. So, from my place at the Anthony Wayne Aid Station I traversed the course markings and helped guide a runner to where the Appalachian Trail where the course turned. Fawn Trail is extremely technical with rocks strewn all over the place. On top of that, there are a couple of short, steep hills that are encountered from the aid station to the Appalachian Trail.
I seized the moment to run some of the course, I cannot lie to you. Working that aid station for 10 hours straight, I started to get a little stir crazy. When the opportunity presented itself, I went for it. The runners were thanking me for helping them out, but I explained to them my ulterior motive that I wanted to run a little. They chuckled at this, but still thanked me anyway. Coming back to the aid station was nice; with the legs already loose I glided over the rocks nicely. As soon as I saw the aid station in the distance I felt a little regret that it ended.
Anyway, I stole a run in today. Oh yeah.
Course: Fawn Trail near Bear Mountain
Time: N/A
Weather: 65F, P.Cloudy, Heavy Winds
Note: Full details of my volunteer work at the North Face Endurance Challenge at Bear Mountain will be published on my other blog here in a couple of days.
I was working the Anthony Wayne Aid Station at the North Face Endurance Challenge at Bear Mountain when this run happened.
This wasn't a planned run, but one that I will put in my log due to the difficult course I traversed. I had to check up on a couple of runners and the course markings on the way from the aid station that I worked on due to several concerns the runners had. So, from my place at the Anthony Wayne Aid Station I traversed the course markings and helped guide a runner to where the Appalachian Trail where the course turned. Fawn Trail is extremely technical with rocks strewn all over the place. On top of that, there are a couple of short, steep hills that are encountered from the aid station to the Appalachian Trail.
I seized the moment to run some of the course, I cannot lie to you. Working that aid station for 10 hours straight, I started to get a little stir crazy. When the opportunity presented itself, I went for it. The runners were thanking me for helping them out, but I explained to them my ulterior motive that I wanted to run a little. They chuckled at this, but still thanked me anyway. Coming back to the aid station was nice; with the legs already loose I glided over the rocks nicely. As soon as I saw the aid station in the distance I felt a little regret that it ended.
Anyway, I stole a run in today. Oh yeah.
Friday, May 7, 2010
May 7 - Easy 20 Mile Bike - Post Long Run
PM Workout: 20 Mile Bike
Course: Great Kills Park
Time: 1:05:20
Weather: 74F, Partly Cloudy, Moderate Winds
Not a bad ride, especially after the 16 mile run this morning. I was careful not to try to push it today, instead going for the nice and easy ride.
Tomorrow is the volunteer work at The North Face. It's unclear whether I get a small run in or not. It depends on how tired I am after a long 12 hour day.
Course: Great Kills Park
Time: 1:05:20
Weather: 74F, Partly Cloudy, Moderate Winds
Not a bad ride, especially after the 16 mile run this morning. I was careful not to try to push it today, instead going for the nice and easy ride.
Tomorrow is the volunteer work at The North Face. It's unclear whether I get a small run in or not. It depends on how tired I am after a long 12 hour day.
May 7 - Sweet Sixteen! A Good Looking Run on the Boardwalk
I had a GREAT sleep last night, and woke up quite well for this.
KEY AM WORKOUT: 16.2 Mile Run, Ultra Style (8 minute run/2 min walk intervals).
Course: 4 laps of Fr. Capodanno Ave/Boardwalk.
Time: 2:28:35 with rest, 9:10 min/mile pace; 2:13:35 estimated with rest subtracted out, 8:15 min/mile pace.
Weather 62F, Clear, Light Winds.
I'm a Mack Truck! From the get go, the pace was pretty fast. The legs were totally loose, and felt great. The 10 minute intervals a couple of months ago usually covered about a mile of running, so I was expecting 16 intervals for this session. Instead I needed only 15 to complete the run; my pace was fast.
Except for a temporary tightening of the calves afterward, I am not sore at all from the long run, implying that the training I did this spring is working great!
Let's hope this Mack Truck is capable of going 100 miles in 24 hours.
(Key Workout 3 of 4 done this week)
KEY AM WORKOUT: 16.2 Mile Run, Ultra Style (8 minute run/2 min walk intervals).
Course: 4 laps of Fr. Capodanno Ave/Boardwalk.
Time: 2:28:35 with rest, 9:10 min/mile pace; 2:13:35 estimated with rest subtracted out, 8:15 min/mile pace.
Weather 62F, Clear, Light Winds.
I'm a Mack Truck! From the get go, the pace was pretty fast. The legs were totally loose, and felt great. The 10 minute intervals a couple of months ago usually covered about a mile of running, so I was expecting 16 intervals for this session. Instead I needed only 15 to complete the run; my pace was fast.
Except for a temporary tightening of the calves afterward, I am not sore at all from the long run, implying that the training I did this spring is working great!
Let's hope this Mack Truck is capable of going 100 miles in 24 hours.
(Key Workout 3 of 4 done this week)
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