I work out twice a day quite often. On days that I lift, I lift in the mornings, and I'll often run after work. On other work days, I sometimes run in the morning and again in the evening, often running to and from work.
On Wednesday, I lifted in the morning and did an easy run that night. I realized this morning that I won't be working out twice in a day for a while, which feels kind of nice. My evenings are suddenly a lot more relaxed.
Yesterday, my only workout was an 8 mile run with two tempo miles in the middle. I was a bit disappointed by my time, which was slower than last week, but yesterday's terrain was rolling and last week was flat. This morning, I lifted and did more stair climber intervals.
Every workout for the past five days has included some kind of intensity, but the total time at a higher level of effort hasn't been that high. Monday, was 4 minutes of stair climber intervals (out of 20 total minutes), Tuesday was 14 minutes of hard running, Wednesday was 6 minutes of stair climber intervals, yesterday was 14 minutes of moderately hard running, and this morning, just 4 more minutes. That's only 42 minutes of hard effort for the week - enough to hopefully help with my efficiency, but not enough to lead to injury.
Tomorrow, I'll do an easy but hilly 10 miler. Sunday will be a rest day. Next week, I'll lift three times and run 3 times. Each run will be about 8 miles, with intervals one day, tempo another and easy hills the third.
After that, I'll essentially "coast" into the race on the 28th.
Friday, June 13, 2008
Thursday, June 12, 2008
WS Pace Chart
I took the results and splits from last year's WS race and did some calculations with them. For all finishers, I figured out what percentage of their total finishing time was spent in each segment of the race, based on the data from the WS web site.
I used last year's data because last year's course is the same as this year's course (I believe) and both years will be low-snow years. Last year was cooler than average, so a hot day this year may invalidate some of this data.
After calculating the percentages by segment, I grabbed the median value from each data set. The sum of the medians was 99.14%, so I divided each segment percentage by 99.14%, so I'd end up with 100%. From this, I calculated an expected arrival time for each runner at the major (timed) aid stations, based on a pace of 16, 18, 20, 22, 24, 26, 28 and 30 hours.
I like to give my crew something like this for every race (usually only for 24-30 hours though), so they can use this to estimate when I'll be at the next aid station. They can also see if I'm picking things up relative to the pack or if I'm falling off. I added the faster split segments this time in case any fast readers happen across my blog.
Please note that my times for the 24 hour pace are slightly different than what you'll find on the WS web page.
Click on the image to see it in a larger and more readable size.
I used last year's data because last year's course is the same as this year's course (I believe) and both years will be low-snow years. Last year was cooler than average, so a hot day this year may invalidate some of this data.
After calculating the percentages by segment, I grabbed the median value from each data set. The sum of the medians was 99.14%, so I divided each segment percentage by 99.14%, so I'd end up with 100%. From this, I calculated an expected arrival time for each runner at the major (timed) aid stations, based on a pace of 16, 18, 20, 22, 24, 26, 28 and 30 hours.
I like to give my crew something like this for every race (usually only for 24-30 hours though), so they can use this to estimate when I'll be at the next aid station. They can also see if I'm picking things up relative to the pack or if I'm falling off. I added the faster split segments this time in case any fast readers happen across my blog.
Please note that my times for the 24 hour pace are slightly different than what you'll find on the WS web page.
Click on the image to see it in a larger and more readable size.
Wednesday, June 11, 2008
Change in the weather
The past few days have been very humid and hot. Yesterday, parts of Vermont got hit hard by thunderstorms as a cold front pushed into the region. We had a quick afternoon shower but it was sunny when I got home from work. My wife was out for a book club dinner, I'm tapering, and I had a free evening. Because the afternoon storm had been so short, I performed the exciting task of mowing the lawn. I finished just before the next round of thunderstorms showed up. Around 9:00, a severe band of storms came through, and both kids came into our bedroom to "hide" from the storms in our air conditioned room. I dozed off and then woke up and realized we had four people and one dog sleeping on my bed.
Eventually, my wife got the kids off to bed and the storms let up. The weather today is beautiful - cooler, no humidity, beautiful sunshine.
I lifted this morning and did stair climber intervals. Tonight, I'll run an easy 4 miles. Tomorrow, I'll sleep in and then do 8 miles after work, with 2 tempo miles.
I'm trying to really focus on getting lots of quality sleep right now. I had forgotten some of the more fun aspects of tapering - free time, more sleep, not wiped out all the time, etc.
Eventually, my wife got the kids off to bed and the storms let up. The weather today is beautiful - cooler, no humidity, beautiful sunshine.
I lifted this morning and did stair climber intervals. Tonight, I'll run an easy 4 miles. Tomorrow, I'll sleep in and then do 8 miles after work, with 2 tempo miles.
I'm trying to really focus on getting lots of quality sleep right now. I had forgotten some of the more fun aspects of tapering - free time, more sleep, not wiped out all the time, etc.
Tuesday, June 10, 2008
Fun
Not to be lost in all of these training details is that fact that this stuff is fun. The training is fun. Planning my training is fun. Sitting on the couch on a Saturday night, after a tough run, sipping a glass of cold wine, with no guilt at all, is fun.
I've made all kinds of friends through this sport. I travel to support them and they travel to support me in races. I may write mostly about how I'm training or eating or otherwise getting ready to race 100 miles, but mostly, I'm having fun with all of this. Every single day, every single workout.
Right now, I simply cannot wait to be on that starting line in Squaw Valley. Two years ago, when I was there to pace, the year after my 93.5 mile DNF, the start was very disappointing to me. I wanted to be racing.
Yeah, it's hard sometimes and unexpected issues pop up during a race, but it's the fact that we can fail that makes it interesting.
I'm looking forward to a great vacation with my family. I will see many old friends from my years of living in CA. I will be hanging out in Yosemite for a few days, perhaps the most beautiful place on earth.
And in the middle of the trip, I'll have a chance to run a really tough 100 miler. This time, I intend to make it to the track, take my victory lap, and tell my crew and my pacer that it was fun!
I've made all kinds of friends through this sport. I travel to support them and they travel to support me in races. I may write mostly about how I'm training or eating or otherwise getting ready to race 100 miles, but mostly, I'm having fun with all of this. Every single day, every single workout.
Right now, I simply cannot wait to be on that starting line in Squaw Valley. Two years ago, when I was there to pace, the year after my 93.5 mile DNF, the start was very disappointing to me. I wanted to be racing.
Yeah, it's hard sometimes and unexpected issues pop up during a race, but it's the fact that we can fail that makes it interesting.
I'm looking forward to a great vacation with my family. I will see many old friends from my years of living in CA. I will be hanging out in Yosemite for a few days, perhaps the most beautiful place on earth.
And in the middle of the trip, I'll have a chance to run a really tough 100 miler. This time, I intend to make it to the track, take my victory lap, and tell my crew and my pacer that it was fun!
Tuesday morning intervals
It was hot when I started running. Well, it wasn't really hot (80F), but it was humid and it felt hot. Last Tuesday, I ran 8 miles with 6 x 2 minute intervals. This morning, I added a 7th repeat.
By the end of the 3rd repeat this morning, I thought I was going to throw up from the effort and the heat. But, on the 4th, I felt a bit better and the next few repeats went well - until the last one. On the last repeat, I just felt like I was spent - no speed left at all.
From there, I did a cooldown of 2+ miles for a total of 8 miles.
This afternoon, we are supposed to get hit by some nasty thunderstorms and then the first heat wave of the year should be over. But, by the weekend, humidity will start to return.
This weekend, my wife will be off rock climbing in the Adirondacks. I'll be home with the kids.
I'll get in an easy 10 miler on Saturday and then I'll spend the rest of the weekend getting stuff ready for the race. I need to put Velcro on my race shoes to fasten my gaiters. I need to make sure all of my lights have fresh batteries. I need to check my socks for holes, get my foot care kit together, etc. I also need to do some sheets for my crew, so they have expected times at aid stations and they know in advance what I expect to need at each aid station.
The attention to details before a 100 seems ridiculous at times, but after all the training and time and expense that goes into getting ready for a 100 and then traveling to the race, there's no reason to fail at the race because of a minor overlooked detail.
By the end of the 3rd repeat this morning, I thought I was going to throw up from the effort and the heat. But, on the 4th, I felt a bit better and the next few repeats went well - until the last one. On the last repeat, I just felt like I was spent - no speed left at all.
From there, I did a cooldown of 2+ miles for a total of 8 miles.
This afternoon, we are supposed to get hit by some nasty thunderstorms and then the first heat wave of the year should be over. But, by the weekend, humidity will start to return.
This weekend, my wife will be off rock climbing in the Adirondacks. I'll be home with the kids.
I'll get in an easy 10 miler on Saturday and then I'll spend the rest of the weekend getting stuff ready for the race. I need to put Velcro on my race shoes to fasten my gaiters. I need to make sure all of my lights have fresh batteries. I need to check my socks for holes, get my foot care kit together, etc. I also need to do some sheets for my crew, so they have expected times at aid stations and they know in advance what I expect to need at each aid station.
The attention to details before a 100 seems ridiculous at times, but after all the training and time and expense that goes into getting ready for a 100 and then traveling to the race, there's no reason to fail at the race because of a minor overlooked detail.
Monday, June 9, 2008
Weekend heat
I was out of town all weekend, visiting my mother in PA. I got in a 2 hour run on Saturday. I deliberately ran later than I would have preferred, so I'd get the full effect of the heat and humidity. It was 80F when I started and 93F two hours later. I felt OK for the first 80 minutes or so, and then the heat started to affect me a bit.
The heat here on the east coast is very different than what we'll hit at WS. At WS, the humidity will be low enough that the sweat will evaporate quickly. For me, this can actually be a bad thing. The cooling effect is good, but I often don't realize how much water I'm losing, which can lead to dehydration. On Saturday, I was soaked the entire run, so I was carrying enough water in my shirt to remind me to keep drinking.
Yesterday was a rest day as we drove home from PA - all day in the car.
This morning, I lifted and did stair climber intervals. Right now, it's 97F outside, so I'll run in the heat after work, unless the thunderstorms get here first. This heat will be great training for the race, as long as I can run in between the storms. I doubt that my lazy dogs will want to run in this heat.
The heat here on the east coast is very different than what we'll hit at WS. At WS, the humidity will be low enough that the sweat will evaporate quickly. For me, this can actually be a bad thing. The cooling effect is good, but I often don't realize how much water I'm losing, which can lead to dehydration. On Saturday, I was soaked the entire run, so I was carrying enough water in my shirt to remind me to keep drinking.
Yesterday was a rest day as we drove home from PA - all day in the car.
This morning, I lifted and did stair climber intervals. Right now, it's 97F outside, so I'll run in the heat after work, unless the thunderstorms get here first. This heat will be great training for the race, as long as I can run in between the storms. I doubt that my lazy dogs will want to run in this heat.
Friday, June 6, 2008
Numbers
Last night was 7 miles, with 2 easy, 1 hard, 1 easy, 1 hard, 2 easy. The hard miles were done in 6:58 (slight uphill) and 6:32 (slight downhill). The 6:32 was my fastest mile in quite a while, which is both good and bad. It's good that I'm getting faster, but I'm still pretty slow.
My weight seems stuck at 183, despite the fact that I'm eating very carefully 6.5 days out of the week.
My blood pressure was 106/57 this morning, the best reading I've had in years. Since substantially cutting the carbs in my diet over the last few months, my BP has gradually been droppping from borderline high to a much better range. This hopefully means that I won't get any funny looks when they take my BP at WS in a few weeks.
I'm at 967 miles for the year and I'll hit 1000 next week.
Tomorrow, temps will be in the 90s when I run.
No running today, but I lifted and did stair climber intervals this morning.
My race number for WS is 263.
22 days until showtime.
My weight seems stuck at 183, despite the fact that I'm eating very carefully 6.5 days out of the week.
My blood pressure was 106/57 this morning, the best reading I've had in years. Since substantially cutting the carbs in my diet over the last few months, my BP has gradually been droppping from borderline high to a much better range. This hopefully means that I won't get any funny looks when they take my BP at WS in a few weeks.
I'm at 967 miles for the year and I'll hit 1000 next week.
Tomorrow, temps will be in the 90s when I run.
No running today, but I lifted and did stair climber intervals this morning.
My race number for WS is 263.
22 days until showtime.
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