Sunday, December 30, 2012
Weekly Summary - 12/24 to 12/30/2012
12/24 - Monday - 6.5 miles/4.3 running
pm- 5 on bike path, run 4 at 10:40 pace + 1.5 walk w/ the 4 family dogs
12/25 - Tuesday - 14 miles/11.2 running
debbie had to work today so xmas presents were yesterday
10:30am - chris and I ran 2 loops of allerton, nice run in 2:13:46 @144 hr (11:08 pace)
4pm- walked dogs at trails, otis chased deer at goat mt.
12/26 - Wednesday - 11.6 miles/8.6 running
9 am-w/ gregg/chris, very windy ran hilly route from 47 lot, parts at 10min pace. legs feeling it
3 pm- decided to do 60mins at fittek at very easy pace of 13 to 11:30, got in 4.6M
+ dog walk of 1.2 miles...the walks help the legs and keep the dogs from going crazy in the house.
12/27 - Thursday - 10 miles/8 running
work day
6 am - bike path/trails w/ gregg = 5.2 miles in 61:30, easier pace, legs a little tired, sore in quads and hams. have not had that feeling in my legs in years = lots of good running in the legs but need to take the effort down a notch or two
6pm - 60 mins fittek w5/r10 at 13 to 11:45 pace at 125 hr....this felt real good and easy
12/28 - Friday - 16.5 miles/5.5 running
8am- Clinton trail w/ gregg/chris...well we each did our own pace, I hiked the loop in 2:40 at 119 hr included easy downhill trots, some icey areas on short side so took it carefully, fun!!!!
1pm- walked dogs at trails while doing some trail sign maint work
5pm - Fittek 60 at 122/137 standard walk 15, run 45 mins, this time ran 11:45 pace up to 13:00 instead of slower to faster
(this is way too much miles....left foot a little sore, but energy level is good)
12/29 - Sat - 5.7 miles/4.4 running
am - Fittek run before our Cullom family xmas get together. Decided to do a test run that I'll do over the winter to gage fitness. Its not a hard workout but just good easy running getting down to 10 min pace.
It goes like this:
70 minutes total
5 min walk at 3.7mph (16:12 pace) +
10 min run at 5/5.2/5.4/5.6 w/ 1 min walk in each 10 min interval (12 to 10:42 pace) +
5 min walk at 4mph +
5 min run at 5.8 mph (10:20 pace) +
5 min walk at 4 mph +
5 mins (3x 1m fast runs at 6mph w/1min walks at 4mph between +
5 min walk at 3.7mph
result: 70 m at 123/142 = 5.7miles = 1510 heartbeats per mile
12/30 - Sunday -12.9 miles/8 running
8:30 am - cold 14 deg morning but bright sun, little wind, ran full 5 mile trail at a 5 walk/10 run pattern for 61mins total at 124 hr....very easy and fun...Hoka shoes work great on solid frozen dirt trails with frozen foot prints.
1pm - fittek with Tanya, Jason, Debbie
60 mins at 117 hr = 4.9 miles, w/run 25 min warm-up then did 10 x 1 min fast runs at 6.1mph to 7.0 mph w/ 1 min walks between at 4 mph + 5 W at 4mph + 5 R at 5.6 + 5W at 3.7mph.
Weekly totals = 77.2 miles/50 running.....this is highest running miles in one week this year and for many years, probably 2006.
A real good fun week. I'm at the upper limit of my miles but I know that starting next Wednesday I'm back to work and back to my more normal 50 mile/35 running weeks
Tuesday, December 25, 2012
2 Weeks Summary - 12/10 to 12/23/2012 plus Hoka One update
A little catch up from the holiday travels and family get togethers.
12/10 - Monday - 6.3 miles/5.5 running
am -4.8 at fittek
pm-run + weights/abs
12/11 - Tuesday - 5 miles/4 running
6am - full moon + orange sunrise glow = b-u-t-full morning
12/12 - Wednesday - 4.85 miles/4.75 running
am-fittek
12/13 - Thursday - 7.3 miles/6.5 running
am - bike path w/ chris/gregg = 5.3 miles, 4.5 miles in 47 mins=10:27 pace, nice, 142 hr avg.
12/14 - Friday - 7.5 miles/7 running
am- road loop + trails up goat mt. at 11:15 run pace, good
pm travel to KY for xmas
12/15 - Sat - 6 miles/4.3 running
am - road run w/ Tommy around grandel loop, very hilly, I miss the ky hills.
12/16 - Sunday - 3 miles/2 running
am - around tommys house + in pasture land in back of tommy's house
Weekly totals = 40 miles/29 running
------------------------------------------------------------------------
12/17 - Monday - 7 miles/6.1 running
am -4 at fittek in recovery pace of 13min pace
pm-run + weights/abs
12/18 - Tuesday - 7.1 miles/5.6 running
6am - trails hilly route w/ chris
pm- run NB 110 - left foot hurt alot, for some reason this shoe turns my foot in too much and it hurt almost from the beginning
12/19 - Wednesday - 10.6 miles/9 running
am-road loop + around golf course in the dark - ok, not great
pm-fittek run + weights/abs
12/20 - Thursday - 7.6 miles/6 running
am/pm - fittek
12/21 - Friday - 4.3 miles/3.4 running
am- fittek 45m run at recovery pace of 4- 4.6mph
12/22 - Sat - 6 miles/5.1 running
am - 12 deg/windy, decided against Clinton trail for 75 mins at fittek, run 60 mins at 11:45 av pace, start at 13:00 pace down to 11:06
12/23 - Sunday - 11.5 miles/8.5 running
7am -road run w/ gregg from home, ran our old big town loop of close to 9 miles (home, 150 bike path, PraireView road,fogal rd/end of bike path, arcoss bp to 0.0, crowley rd, home) added 1+ mile walk around town as cool down. 8.85 miles in 93:18 at 142 hr/160 max, really surprised me, after 5 min walk at start we avg 10:20 pace running, on BP ran 3 miles in 30:33!! (1 mile was 9:46). great run for me. wow. longest road run in long time, lots of fun.
pm- walk dogs
Weekly totals = 53 miles/ 43 running
Hoka One Evo update: so far I've run 60 times in Hoka One out of a total of 63 runs total since Oct 25, when I got them. So, I guess this means I like them, I like them alot. My total miles in Hoka's so far is 338 miles. I'm pretty sure I'll get 700-1000 miles in them. The bottom tread nubs are worm off at the ball but no where else. My surfaces are treadmill, road, grass, rocks, dirt, roots.
12/10 - Monday - 6.3 miles/5.5 running
am -4.8 at fittek
pm-run + weights/abs
12/11 - Tuesday - 5 miles/4 running
6am - full moon + orange sunrise glow = b-u-t-full morning
12/12 - Wednesday - 4.85 miles/4.75 running
am-fittek
12/13 - Thursday - 7.3 miles/6.5 running
am - bike path w/ chris/gregg = 5.3 miles, 4.5 miles in 47 mins=10:27 pace, nice, 142 hr avg.
12/14 - Friday - 7.5 miles/7 running
am- road loop + trails up goat mt. at 11:15 run pace, good
pm travel to KY for xmas
12/15 - Sat - 6 miles/4.3 running
am - road run w/ Tommy around grandel loop, very hilly, I miss the ky hills.
12/16 - Sunday - 3 miles/2 running
am - around tommys house + in pasture land in back of tommy's house
Weekly totals = 40 miles/29 running
------------------------------------------------------------------------
12/17 - Monday - 7 miles/6.1 running
am -4 at fittek in recovery pace of 13min pace
pm-run + weights/abs
12/18 - Tuesday - 7.1 miles/5.6 running
6am - trails hilly route w/ chris
pm- run NB 110 - left foot hurt alot, for some reason this shoe turns my foot in too much and it hurt almost from the beginning
12/19 - Wednesday - 10.6 miles/9 running
am-road loop + around golf course in the dark - ok, not great
pm-fittek run + weights/abs
12/20 - Thursday - 7.6 miles/6 running
am/pm - fittek
12/21 - Friday - 4.3 miles/3.4 running
am- fittek 45m run at recovery pace of 4- 4.6mph
12/22 - Sat - 6 miles/5.1 running
am - 12 deg/windy, decided against Clinton trail for 75 mins at fittek, run 60 mins at 11:45 av pace, start at 13:00 pace down to 11:06
12/23 - Sunday - 11.5 miles/8.5 running
7am -road run w/ gregg from home, ran our old big town loop of close to 9 miles (home, 150 bike path, PraireView road,fogal rd/end of bike path, arcoss bp to 0.0, crowley rd, home) added 1+ mile walk around town as cool down. 8.85 miles in 93:18 at 142 hr/160 max, really surprised me, after 5 min walk at start we avg 10:20 pace running, on BP ran 3 miles in 30:33!! (1 mile was 9:46). great run for me. wow. longest road run in long time, lots of fun.
pm- walk dogs
Weekly totals = 53 miles/ 43 running
Hoka One Evo update: so far I've run 60 times in Hoka One out of a total of 63 runs total since Oct 25, when I got them. So, I guess this means I like them, I like them alot. My total miles in Hoka's so far is 338 miles. I'm pretty sure I'll get 700-1000 miles in them. The bottom tread nubs are worm off at the ball but no where else. My surfaces are treadmill, road, grass, rocks, dirt, roots.
Friday, December 21, 2012
RiddleRun 13 - 1/28/2012 - final results
Under the heading of "Its better late than never" here are RR13 results from last year
RiddleRun 13 1/28/2012 at 8:05AM
"A man must love a thing very much if he not only practices it without any hope of frame and money, but even practices it without any hope of doing it well."- C.K. Chesterton
Well, some of you, as seen below, do run pretty well. But we can all have fun in our own running as long as we enjoy it. Happy running!!
64 entered
17 did not show up
15 walk-ups
62 started
62 finished at least 1 mile
53 DNF on the 28 miler
28mile finishers - (9 finished 28 miles)
1. Brandon smith 4-0-32 1st place male by coin flip
2. Elliott brinkman 4-0-32
3. Chris Migotsky 4-38
4. Pat mills 4-45
5. Matt halfar 4-55
6. John north 5-22
7. Ellen Byron 5-25 1st place female
8. Steve hammon 5-59
9. Charles bohall 6-21-37
24 mile finishers – no one
20 mile finishers
10. Scott dewitt 2-28-40
11. Jessica linkenberg 3-8-30
12. Matt small 3-8-30
13. Linsday spangler 3-39-32
14. Don fritchl 4-0-0
15. Jim halsey 4-2-44
18 miles
16. donna creditor 4-22-09
16 mile finishers
17. Ryan knows 2-28-10
18. Jim street 2-42-20
19. Eddie Lloyd 2-43-0
20. Janak 2-50-0
21. Bill jones 2-56
22. Andrea stack 2-57
14.6 miles
23. Vicky halsey 3-28
14 miles (½ riddle)
24. Julie mills 2-30-55
25. john murphy 2-30-55
13 miles
26. Gregg cuttell 2-15
27. Sue Anderson 2-9-53
12 mile finishers
28. Scott hendron 1-23-13
29. John popovics 1-43-23
30. Scott ahlgren 1-43-23
31. Brett Roberts 1-43-23
32. Ryan Hendrickson 1-43-33
33. Mary ern 1-47-0
34. Ken welle 1-50-58
35. Darby rude 2-05-0
36. Kristy powell 2-17
37. Bill thornbill 2-19-10
38. Roger smith 2-20-0
39. Nicole honesty 2-23-7
40. Justin smith 2-24-0
41. Dan smith 2-24-0
42. Tom rice 2-34
8 mile finishers
43. James roache 1-01
44. Chris peacock 1-17-40
45. C.j. fall 1-20
46. Dan sholem 1-20
47. Jason riddle 1-20
48. Jeff fago 1-21-36
49. Gregg rose 2-17
50. Jeff riddle 2-18
51. Isabel smith 2-20
6 mile finishers
52. Jodi heckel 58-30
4 mile finishers
53. Tim smith 44-20
54. Travis wood 36
55. Matt hatfield 42
56. Kathy meyer 36-40
57. Stan stobe 44-24
58. Vonne 1-16
59. Tony Calcagno - no time
60. Kari Calcagno – no time
1 mile
61. Adam bryon 20-0 (1 year old)
62. Chris bryon 20-0 (42? Year old)
See you next year on Jan 26, 2013
RiddleRun 13 1/28/2012 at 8:05AM
"A man must love a thing very much if he not only practices it without any hope of frame and money, but even practices it without any hope of doing it well."- C.K. Chesterton
Well, some of you, as seen below, do run pretty well. But we can all have fun in our own running as long as we enjoy it. Happy running!!
64 entered
17 did not show up
15 walk-ups
62 started
62 finished at least 1 mile
53 DNF on the 28 miler
28mile finishers - (9 finished 28 miles)
1. Brandon smith 4-0-32 1st place male by coin flip
2. Elliott brinkman 4-0-32
3. Chris Migotsky 4-38
4. Pat mills 4-45
5. Matt halfar 4-55
6. John north 5-22
7. Ellen Byron 5-25 1st place female
8. Steve hammon 5-59
9. Charles bohall 6-21-37
24 mile finishers – no one
20 mile finishers
10. Scott dewitt 2-28-40
11. Jessica linkenberg 3-8-30
12. Matt small 3-8-30
13. Linsday spangler 3-39-32
14. Don fritchl 4-0-0
15. Jim halsey 4-2-44
18 miles
16. donna creditor 4-22-09
16 mile finishers
17. Ryan knows 2-28-10
18. Jim street 2-42-20
19. Eddie Lloyd 2-43-0
20. Janak 2-50-0
21. Bill jones 2-56
22. Andrea stack 2-57
14.6 miles
23. Vicky halsey 3-28
14 miles (½ riddle)
24. Julie mills 2-30-55
25. john murphy 2-30-55
13 miles
26. Gregg cuttell 2-15
27. Sue Anderson 2-9-53
12 mile finishers
28. Scott hendron 1-23-13
29. John popovics 1-43-23
30. Scott ahlgren 1-43-23
31. Brett Roberts 1-43-23
32. Ryan Hendrickson 1-43-33
33. Mary ern 1-47-0
34. Ken welle 1-50-58
35. Darby rude 2-05-0
36. Kristy powell 2-17
37. Bill thornbill 2-19-10
38. Roger smith 2-20-0
39. Nicole honesty 2-23-7
40. Justin smith 2-24-0
41. Dan smith 2-24-0
42. Tom rice 2-34
8 mile finishers
43. James roache 1-01
44. Chris peacock 1-17-40
45. C.j. fall 1-20
46. Dan sholem 1-20
47. Jason riddle 1-20
48. Jeff fago 1-21-36
49. Gregg rose 2-17
50. Jeff riddle 2-18
51. Isabel smith 2-20
6 mile finishers
52. Jodi heckel 58-30
4 mile finishers
53. Tim smith 44-20
54. Travis wood 36
55. Matt hatfield 42
56. Kathy meyer 36-40
57. Stan stobe 44-24
58. Vonne 1-16
59. Tony Calcagno - no time
60. Kari Calcagno – no time
1 mile
61. Adam bryon 20-0 (1 year old)
62. Chris bryon 20-0 (42? Year old)
See you next year on Jan 26, 2013
Sunday, December 9, 2012
Weekly Summary - 12/3 to 12/9/2012
12/3 Monday - 3.1 miles/ 2 running
am- easy recovery komen loop all run
12/4 Tuesday - 5.5 miles/ 5.5 running
am -road loop 62:46 at 136hr/149....basically same as last monday 11/26....so does this mean race took nothing out of me....or I'm in good shape, just not for racing 20 miles shape??
12/5 Wednesday - 7 miles/ 6 running
am -fittek 60 min regulkar run at 4.8 to 5.7 pace
12/6 Thursday - 7 miles/ 4.1 running
am - regualr BP tempo run w/ chris/gregg...ran 1.7M in 17.54 at 136 + 4 min walk + 2M in 19.46 at 147 (this surprised me as I did not deel very fast but was moving along at good pace even though not recovered from race)
pm-walk dogs at soccer field
12/7 Friday - 5.1 miles/ 4.5 running
am - fittek on treadmill. for some reason felt like starting my run at faster easy pace today so did this:
5 walk + 50 min run at 5.2 to 5.6 mph pace (11:40 -10:40) at 132 w/ 1 min walk ea 10 min + 5 walk
12/8 Saturday - 17 miles/ 13 running
8:30am - Allerton trails w/ gregg/chris (they ran about 17 +miles)
3 hours total for estimated 15.6 miles...45 deg cludy, humid, I sweat alot.
7.2 miles in 81.38 at 142 w/ 1 min walk ea 10 min + 69.07 at 138 w/ 5W/10R pattern + run 21 on trails and road + walk 8 to finish out 3 hours total....good I guess, did not feel fresh but not expected. left foot a bit sore ....split for 13.2 miles was 2h 32m
12/9 Sunday - 0 miles/ 0 running-
rest day on a dreary day
week totals = 45 miles / 34 running
Weekly Summary - race week - 11/26 to 12/1/2012
11/26 Monday - 7.5 miles/ 7 running
am- road loop all run easy
pm- Fittek w/ 5 x 1 min fast
11/27 Tuesday - 4.3 miles/ 3.4 running
am - BP + hilly route, less last up goat
11/28 Wednesday - 4.9 miles/ 4 running
am - 60 min at fittek treadmill
11/29 Thursday - 2 miles/ 1.2 running
am - trails easy 2 mile
pm- start travel to Chicto state park , LA near Villa Platte, LA, thru Memphis, eat at Gus fried chicken w/ don/bill
11/30 Friday - 0 miles/ 0 running...travel day
am - finish trip to cabin at park...meet up with tim/karen/Lucia...warm/ a bit humid..discover at pre-race meal this race is a fun run with no water at aid station 12M...will be tough for 100K and 100 milers
12/1 Saturday - CajunCoyote 20 mile trail race - 20 miles/ 12 running estimated
9am - start after 100K/100M at 6am....feel humid at 60deg, got up to 75+..ran 4h 16min..did not feel great but keep pretty even effort. first 4 miles were toughest, the 4-12 miles got into a 1min walk/4 min run routine which keep me going, 12- 20 miles, alot of walking, ate many gels (not sure if these are good for me, uneven energy?) ended up in about 20th place of 30...race director was not interested in the runners times or efforts of the 20 milers or the 100k/100milers. he did not seem to notice when many came into the finish line. he even had the aid station volunteers buy there own food. he appeared to me more interested in the money he made (IMHO) .
Overall the race was reminding me how to race...my left foot was sore on outside just below ankle. feet felt good. ran in hoka one evo. never fell but tripped once. dry, lots of roots but okay. the course was well marked and thru swamps over foot bridges, cool. course had mingo like short/steep up/downs
12/2 Sunday - 0 miles/ 0 running....rest/ travel day 15 hours thru memphis, ate with brian at city of blues rib place, GOOD!!...about 850 miles
Nice fun road trip. Fun to catch up on Don's stories. I have missed alot of these in the last 5 years.
week totals = 40 miles / 27 running
Nov. monthly miles = 194 miles/ 140 running
Yearly totals = 2477 miles/ 1390 running
Tuesday, November 27, 2012
Weekly Summary - 11/19 to 11/25/2012
11/19 Monday - 7 miles/ 4.5 running
am- trails, hilly route, nice r4,w1
pm- walk dogs
11/20 Tuesday - 7.2 miles/ 4.7 running
am - 5.2 miles = BP + hilly route fartlek w/ chris, some fast parts, last .5M in 4:47
pm - walk dogs
11/21 Wednesday - 7.5 miles/ 6.6 running
am - BP/LOW/BP road loop
pm- tergat loop 22.12@137
11/22 Thursday - 5.3 miles/ 4.4 running
8am - w/ tanya, trails hilly route + rose hill loop = 4.9 in 54.20 with standard walks, maybe fastest for me, she ran easily, run pace in low 10 min range, good
pm- eat alot w/ family
11/23 Friday - 11 miles/ 8 running
am - home /trial 5M/home w/ chris, not great but okay as got going, walked up hills for a change, 56.16 for 5miles is good for me@139 hr
1pm- walk dogs
4pm -fittek w/ 5 x 30 sec fast
11/24 Saturday - 4.9 miles/ 4 running
am - Fittek on treadmill run at 4.8 to 6.0mph pace
11/25 Sunday - 2 miles/ 0 running
not much at all, just walk dogs, lazy around
week totals = 47 miles / 32 running
start to ease up a bit to rest up a few sore areas. keep running some good times for certain routes and the fast 1 min runs still feel relaxed and sharp. next week is a taper towards end of week w/o eating too much before 20 mile race in Villa Platte, LA (actually around a lake nearby). Going with a few Buffalo friends to meet with old buffalo friends. My first trip to deep south.
Friday, November 23, 2012
Why are Kenyans so good at Running??
Found this documentary on testing done by a Dutch doctor. I think this is a study that has been published, but I never knew the details. Their secret? .....they are very efficient in using energy (running economy) and its all about their skinny no calf lower legs.....very interesting.
Why are Kenyans so good at running??
Why are Kenyans so good at running??
Monday, November 19, 2012
Pictures
Various photo's of hiking trips, races and other:
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| Rope hill at McNaughtin trail race |
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| Cades Cove in Smokey Mountains |
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| Mommy bear and cub |
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| Badwater 2007 (crew for brian) |
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| RR cupcakes |
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| RR 2009 jeff, bruce, tom, chris |
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| Badwater basin 2007 |
+105.jpg) |
| Tanya high school graduation (2006) w/ friends in backyard |
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| me, gregg (the heavier), tom hiking LBL trail race |
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| Logan at Clinton Lake trail race 2009 |
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| Chris , Gregg on Charles Bunion in Smoky Mountains |
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| Tom on sunken Bote Mt. trail in Smokey Mountains |
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| Cades Cove "from" Rocky Top |
Debbie heading"up" to Gregory Bald
Bud
Chris at "Rocky Top" 5400'
Fontana Lake? in North Carolina from Rocky Top
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| Otis "Out in the Country"  I was abit overcome by attitude and 1 hour in post hole snow (thanks to chris for the photo) |
Weekly Summary - 11/12 to 11/18/2012
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| Land between the Lakes "canal trail" |
11/12 Monday - 6 miles/ 5.4 running
am- 21 deg wind chill, could not decided on where to run, fittek 50 mins real easy at 4.8 to 5.1 pace
pm- tergat loop 2 mile = 21 min@140hr
11/13 Tuesday - 8.2 miles/6.6 running
am - 5.2 miles = BP + hilly route fartlek w/ gregg/chris, some fast parts, last .5M in 4:51
pm - Fittek treadmill plus 5 x 1min fast - nice, fast runs at 6.2 to 7.0 mph (8:30 pace)
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| Smoky Mountain AT "ridge" |
am - 5w/5run, hilly route + bp, ok
pm- nothing, should have at least walked but its dark.
11/15 Thursday - 7.8 miles/ 6.2 running
am - tempo day for me: BP run w/ chris, gregg (though they took off at 8:30 pace) run 1.7 in 17.25; walk 4.29 mins; 2M in 18:56 at 150, felt good, 59.16 for 5.3M....best 2mile tempo in long time.
11/16 Friday - 3.1 miles/ 2.1running
am - komen loop - ok, recovery, so very easy pace.
11/17 Saturday - 16 miles/ 12.7 running
am - Allerton trails, race course + road connect+ shrocth trail outside loop, same as 10/21 + .2mile....great weather and and very strong run for me, on 10/21 ran 2:26 @145HR, today ran 2:20@ same HR plus the added .2M...this equals about 13.2 miles in 2:20 for 10:40 pace!!!!!! still walking the first 5 mins and 1 min ea 10 min , then 2 mins walk at end...Hokey Evo good, a few knee aches and hip, low back, but not bad and getting more used to them
pm- river bend walk w/ dogs around shadow lake, very pretty day
11/18 Sunday - 5 miles/ 0 running
"just walking" nice at river bends forest park, started from 1st parking lot thru woods on path, then grass path to shadow lake trail around lake and back....added loop around new aluminum fishing pier
week totals = 51 miles / 35.8 running
Sunday, November 18, 2012
Weekly Summary - 11/5 to 11/11/2012
11/5 Monday - 4.9 miles/ 4 running
am pulse 45 - hilly route - good (time change allows running in daylight for awhile but night is dark)
11/6 Tuesday - 8.2 miles/6 running
am - BP + hilly route fartlek w/ gregg/chris, some fast parts, last .5M in 4:52
pm - Fittek treadmill plus 5 x 1min fast - nice, fast runs at 6.2 to 7.0 mph (8:30 pace)
11/7 Wednesday - 5.5 miles/5 running
am - all trails - 5M trail in 57:56 at 136 hr
11/8 Thursday - 5.3 miles/ 4.2 running
am - BP run w/ chris run 1.7 in 17.36 walk 3 mins 2M in 19:13 at 149, felt good, 59.44 for 5.3M
11/9 Friday - 5.5 miles/ 5.5 running
am - all run on road LOW/BP loop from home via high school
11/10 Saturday - 6.5 miles/ 3.7 running
am - rain/sleet/cold so went to Fittek on treadmill 75 min progressive run (start at 5.1 mph to 5.7mph) + 5 x 1 min fast 6.2 to 7.0 w/ 2 min walk between.
Good light/relaxed/fast.
pm- walk w/ dogs
11/11 Sunday - 12 miles/ 8.5 running
planned 17 miler but decided to cancel since I was not into it, just BP and trails...felt good - 10.5 miles in 2 h 3m 40 s at 130...run/walk, not hard
week totals = 48 miles / 37 running
  |
| I only wished one of this weeks runs were here "The Great Smoky Mountains" |
Sunday, November 4, 2012
Weekly Summary - 10/28 to 11/4/2012
10/28 Sunday - 11 miles/ 6 running
Allerton Trail race 5.75M in 58:55 @ 158/169 max, even splits (10:15 pace) several at 10:01 pace, fun good strong effort. warm up of 2 miles W/R and 1 cool down...about 450 runners
10/29 Monday - 6.7 miles/ 3.8 running
am pulse 44 - easy recovery day, no foot or leg pains
10/30 Tuesday - 8.1 miles/6 running
am - bp easy good run
pm - Fittek treadmill plus 5 x 1min fast - good
10/31 Wednesday - 5.5 miles/5.5 running
am - road loop to new BP -LOW - BP to high school all run 62 mins (5 min faster than a couple weeks ago)
11/1 Thursday - 7.3 miles/ 4.2 running
am - BP run w/ gregg run 1.7 in 17.45 walk 3 mins 2M in 19:44 at 146, felt good, 61.35 for 5.3M
11/2 Friday - 6.2 miles/ 3.1 running
am - komen trail in dark w/ light at 11.35 pace
11/3 Saturday - 8 miles/ 4.5 running
am - rain/sleet/cold so went to Fittek on treadmill 75 min progressive run (start at 4.8 mph to 5.7mph) + 5 x 1 min fast 6.1 to 6.5-.7 w/ 2 min walk between.
Good light/relaxed/fast.
pm- fast walk w/ dogs
11/4 Sunday - 12 miles/ 8.5 running
(Decided to start including Sunday with my weekly summary since what I do on Sat and Sunday are so dependent on each other and Monday is really the start of my week as an easy recovery run. My log book that I've used for years is set up Sunday to Sat each week, so thats why I've been doing it that way.)
am - Clinton Trail w/ gregg and chris - well we went together and each ran our own pace. they lots faster
1h 55 min at 153/ 166 max...very good run for me....maybe my 10th time under 2 hours since early 2000 and my first with NO left foot pains!!!!!!! walked a min each mile plus walked the steep hills.
first real trail run in hoka's...good, very stable in leave covered trail, meaning footing was guessing at best. Back a little stiff.
week totals + Sunday = 65 miles / 41.5 running
October totals = 216 miles/ 141.3 running
Yearly totals = 2283 miles/ 1249.5 running....on target for 2500/1500
Saturday, November 3, 2012
2 Weeks Summary - 10/14 to 10/27/2012
Week of 10/14 to 10/20/2012
10/14 Sunday - 4 miles/2 running
recovery from race, tired in legs
10/15 Monday - 7.5 miles/4.9 running
am all run LOW/BP loop, easy but overall fatigue from race
10/16 Tuesday - 8.7 miles/6.3 running
am - trails/bp with gregg/chris - ok...dark
pm - walk dogs plus tergat loop all run
10/17 Wednesday - 5.5 miles/5 running
am - felt not good
pm - tergat loop 2M good in 22:35 at 142
10/18 Thursday - 5.3 miles/ 4.2 running
am - BP run w/ gregg/chris run 1.7 in 18:05 walk 3 mins 2M in 19:41 at 155, felt good
10/19 Friday - 7.1 miles/ 4 running
Fittek - treadmill- good
10/20 Saturday - 7 miles/ 4 running
Fittek on treadmill progressive run w/ 5 x 1min fast 6.1 to 6.5 w/ 2 min walk between.
When I'm running good, this workout gets my legs feeling light/relaxed/fast. Today was good
Week total = 45 miles/ 31 running
Overall good recovery from race plus progress in training. Not much soreness from race and week...foot is good. I continue to pay attention and self massage the left foot around the back and sides. at heel bump I can feel and make move around some particles or something, does not hurt but feels like I should keep in broken up.
Week of 10/21 to 10/27/2012
10/21 Sunday - 15 miles/12.5 running
am- Great!!! long run of 13miles at Allerton Park connecting the 2 trails by new road/bridge. perfect 40 deg and sun and pretty leaves, and running w 2 good guys (gregg/chris) ran 2h 26 mins at 146HR avg. walked at start for 5 mins then 1 min every 10 mins...nice, strong, steady even effort
pm- walk dogs
10/22 Monday - 3.2 miles/1.6 running
recovery...go to Iowa for work conference
10/23 Tuesday - 4.6 miles/3.5 running
5am - early at hotel treadmill..hot...w/ 5 x 1 min fast
10/24 Wednesday - 7 miles/ 3.9 running
5am - hotel treadmill...ok...hot
10/25 Thursday - 4.2 miles/ 3 running
am - tired
pm- 1st run in Hoka (I say hokey) One Stinson Evo...2 miles in 21:28 at 136, easy, felt it in lower back, shoes are interesting, will take a few runs to get used to them
10/26 Friday - 8 miles/ 6 running
am - home to 47/to end BP and back - all run in Hokey's 67:25 @135/148 max...not real hard
10/27 Saturday - 7 miles/ 1.5 running
am - trails 39min , easy w/ gregg
pm- walk 4, getting trail ready for race tomorrow, good walking, started out tired, but ended feeling good
Week total = 50 miles/ 30 running
Good week. Best long run in long time on Sunday. Ready but a little nervous about race tomorrow. Strange but that race feeling is starting to come back...FUN!!!
Hokey's are definitely a different shoe...need more runs in them on trail type conditions before I'm 100% sold but they feel much more responsive to uneven terrain than I thought. I do not feel unstable. While the sole has many mm of material between you and ground it strangely feels connected to feet by the soft pillow type foam that my feet can grab onto instead of the ground. bottom of feet noticeably less sore and my left posterior tibial is not sore or tender.
PS: I must be feeling better as I signed up the Shadow of the Gaints 50K in Yosemite National Park June 1, 2013. Gregg invited me and we plan to do some hiking after.
10/14 Sunday - 4 miles/2 running
recovery from race, tired in legs
10/15 Monday - 7.5 miles/4.9 running
am all run LOW/BP loop, easy but overall fatigue from race
10/16 Tuesday - 8.7 miles/6.3 running
am - trails/bp with gregg/chris - ok...dark
pm - walk dogs plus tergat loop all run
10/17 Wednesday - 5.5 miles/5 running
am - felt not good
pm - tergat loop 2M good in 22:35 at 142
10/18 Thursday - 5.3 miles/ 4.2 running
am - BP run w/ gregg/chris run 1.7 in 18:05 walk 3 mins 2M in 19:41 at 155, felt good
10/19 Friday - 7.1 miles/ 4 running
Fittek - treadmill- good
10/20 Saturday - 7 miles/ 4 running
Fittek on treadmill progressive run w/ 5 x 1min fast 6.1 to 6.5 w/ 2 min walk between.
When I'm running good, this workout gets my legs feeling light/relaxed/fast. Today was good
Week total = 45 miles/ 31 running
Overall good recovery from race plus progress in training. Not much soreness from race and week...foot is good. I continue to pay attention and self massage the left foot around the back and sides. at heel bump I can feel and make move around some particles or something, does not hurt but feels like I should keep in broken up.
Week of 10/21 to 10/27/2012
10/21 Sunday - 15 miles/12.5 running
am- Great!!! long run of 13miles at Allerton Park connecting the 2 trails by new road/bridge. perfect 40 deg and sun and pretty leaves, and running w 2 good guys (gregg/chris) ran 2h 26 mins at 146HR avg. walked at start for 5 mins then 1 min every 10 mins...nice, strong, steady even effort
pm- walk dogs
10/22 Monday - 3.2 miles/1.6 running
recovery...go to Iowa for work conference
10/23 Tuesday - 4.6 miles/3.5 running
5am - early at hotel treadmill..hot...w/ 5 x 1 min fast
10/24 Wednesday - 7 miles/ 3.9 running
5am - hotel treadmill...ok...hot
10/25 Thursday - 4.2 miles/ 3 running
am - tired
pm- 1st run in Hoka (I say hokey) One Stinson Evo...2 miles in 21:28 at 136, easy, felt it in lower back, shoes are interesting, will take a few runs to get used to them
10/26 Friday - 8 miles/ 6 running
am - home to 47/to end BP and back - all run in Hokey's 67:25 @135/148 max...not real hard
10/27 Saturday - 7 miles/ 1.5 running
am - trails 39min , easy w/ gregg
pm- walk 4, getting trail ready for race tomorrow, good walking, started out tired, but ended feeling good
Week total = 50 miles/ 30 running
Good week. Best long run in long time on Sunday. Ready but a little nervous about race tomorrow. Strange but that race feeling is starting to come back...FUN!!!
Hokey's are definitely a different shoe...need more runs in them on trail type conditions before I'm 100% sold but they feel much more responsive to uneven terrain than I thought. I do not feel unstable. While the sole has many mm of material between you and ground it strangely feels connected to feet by the soft pillow type foam that my feet can grab onto instead of the ground. bottom of feet noticeably less sore and my left posterior tibial is not sore or tender.
PS: I must be feeling better as I signed up the Shadow of the Gaints 50K in Yosemite National Park June 1, 2013. Gregg invited me and we plan to do some hiking after.
Tuesday, October 16, 2012
Weekly Summary - 10/7 to 10/13/2012
10/7 Sunday - 12.5 miles/ 10 running
am- with gregg runabout town- no set course just 2 hours of run/walk. ran thru a new subdivision then around a lake to rr tracks to south mahomet, around barber park grass path. lumbered along half tired but legs okay, some slow, some fast
10/8 Monday - 5.6 miles/ 3 running
am-fittek
10/9 Tuesday - 5.1 miles/4.5
am- chris and gregg on BP and trails - good run- moderate effort
10/10 Wednesday - 4.9 miles/ 4 running
am- fittek run at 4.8 to 6.0mph
10/11 Thursday - 5.1 miles/ 4.1 running
am- typical BP run with gregg...1.7M in 18:35 @ 134 + 2M in 20:09 @146
10/12 Friday = 2 miles/ 0 running
am- sleep in
pm- walk dogs
10/13 Saturday - 17 miles/10+ trail race
am- Farmdale Trail race 10/30/50mile races. ran 10 miler in hard effort in 1:57@ 161 HR (this is very high for me lately) thought I would run faster. ended up 81st out of 113. a bit disappointed but effort good but felt so slow. temp was 48-65 with rain last 1.5mile, not bad...got real bad for 30-50 milers. I had fun racing and hanging out with other runners after race. (chris ran the 30 miler so I had time to kill) Rob (former local runner) won 30 miler in 4:27. His wife Melissa ran 30 miler, her first after many marathons. NIce chatting with them after the race.
Later found out only 2 people older than me ran faster than 1:57 which surprised me alot. of course only about 6-8 people 54 years and older total.
legs never felt light or strong.
week totals = 53 miles/ 35 running
am- with gregg runabout town- no set course just 2 hours of run/walk. ran thru a new subdivision then around a lake to rr tracks to south mahomet, around barber park grass path. lumbered along half tired but legs okay, some slow, some fast
10/8 Monday - 5.6 miles/ 3 running
am-fittek
10/9 Tuesday - 5.1 miles/4.5
am- chris and gregg on BP and trails - good run- moderate effort
10/10 Wednesday - 4.9 miles/ 4 running
am- fittek run at 4.8 to 6.0mph
10/11 Thursday - 5.1 miles/ 4.1 running
am- typical BP run with gregg...1.7M in 18:35 @ 134 + 2M in 20:09 @146
10/12 Friday = 2 miles/ 0 running
am- sleep in
pm- walk dogs
10/13 Saturday - 17 miles/10+ trail race
am- Farmdale Trail race 10/30/50mile races. ran 10 miler in hard effort in 1:57@ 161 HR (this is very high for me lately) thought I would run faster. ended up 81st out of 113. a bit disappointed but effort good but felt so slow. temp was 48-65 with rain last 1.5mile, not bad...got real bad for 30-50 milers. I had fun racing and hanging out with other runners after race. (chris ran the 30 miler so I had time to kill) Rob (former local runner) won 30 miler in 4:27. His wife Melissa ran 30 miler, her first after many marathons. NIce chatting with them after the race.
Later found out only 2 people older than me ran faster than 1:57 which surprised me alot. of course only about 6-8 people 54 years and older total.
legs never felt light or strong.
week totals = 53 miles/ 35 running
Weekly Summary - 9/30 thru 10/6/2012
9/30 Sunday - 17 miles/10 running
am- 2 loops of kickapoo state park- wild wilderness race course w/ gregg and chris, 1 loop faster before race + 1 as sweeper picking up ribbons
pm- walk dogs
10/1 Monday - 5.4 miles/ 3.2 running
am-run, pm- walk
10/2 Tuesday - 5.1 miles/ 4.5 running
easy to moderate effort
10/3 Wednesday - 6.3 miles/ 3.4 running
am- 40 min at 5% up on treadmill - tired
10/4 Thur - 5.1 miles/ 4.1 running
am - bike path and trails with Gregg, 1.7M in 18:54 @133 + 2M in 20.20 @ 149--dark
10/5 Friday - 4.9 miles/ 3.9 running
am- fittek treadmill - good, 60 min @122
10/6 Saturday - 10 miles/ 4.3 running
3 sessions today, a little off/tired
Weekly total - 55 miles/34 running
Still leg tired, hard getting back into work.
Wednesday, October 3, 2012
Weekly Summary - 9/23 to 9/29/2012
9/23 Sunday - 7 miles/4.5 running
am- hilly route, felt real good, I walked 30sec past the point I normally start running. My walk pace has improved. the hills were easy!!
9/24 Monday - 8.2 miles/ 4 running
back at work...I miss vacation
9/25 Tuesday - 7 miles/ 4.4 running
tired
9/26 Wednesday - 6.2 miles/ 2.5 running
tired 5W/5R
9/27 Thur - 7.1 miles/ 4.2 running
am - bike path and trails with Gregg---dark
9/28 Friday - 5.1 miles/ 3.1 running
am- all running on bp loop
9/29 Saturday - 6.2 miles/ 3 running
Weekly total - 46.8 miles/25.7 running
A balh week after vacation...wet/cloudy.
am- hilly route, felt real good, I walked 30sec past the point I normally start running. My walk pace has improved. the hills were easy!!
9/24 Monday - 8.2 miles/ 4 running
back at work...I miss vacation
9/25 Tuesday - 7 miles/ 4.4 running
tired
9/26 Wednesday - 6.2 miles/ 2.5 running
tired 5W/5R
9/27 Thur - 7.1 miles/ 4.2 running
am - bike path and trails with Gregg---dark
9/28 Friday - 5.1 miles/ 3.1 running
am- all running on bp loop
9/29 Saturday - 6.2 miles/ 3 running
Weekly total - 46.8 miles/25.7 running
A balh week after vacation...wet/cloudy.
Sunday, September 30, 2012
Weekly Summary - 9/8 to 9/22/2012 (Smoky Mountain Vacation)
These 2 weeks were our annual vacation, which once again took us to the Great Smoky Mountains. Last year Debbie only had one week off and the 2nd week was Tom and me hiking the AT (see last years post).
The following are my runs and hikes in the Smokys.
All time is total time, which includes rest, camera and lunch breaks.
All runs and hikes were in either Brooks 7 or Salomon crossmax.
For the first time in years NO foot pain and no bottom of foot soreness from all the pointy rocks!!
Thank You Mettler Center!!
9/8 Saturday - 1 mile/ 0 running w/ 300' elev gain
Travel 8.5 hours to Look Rock observation tower for typical 1st hike, up .5 mile and down. Very cloudy today, no views.
9/9 Sunday - 12.4 miles/ 3.8 running w/ 2106' elev gain
8AM - since my favorite easy to get to trail, Chestnut Top, is closed due to storm damage I decided to run up/down Schoolhouse Gap trail. Its a wide horse trail, former logging road, goes up a little over 500' in 2 miles. This was to be my main running trail of the vacation. It was a 15 min drive from cabin.
60min @ 130/153 for 4.4 miles, 3.8 running in 50 mins w/ 622' elev gain.
2PM - Debbie has been fighting a cold so while she napped I hiked up Bote Mtn. Trail 1h23m up then 1h13m down = 8 miles = 1484' elev gain
Nice first day, except for Debbie being sick. Had great weather. 72 in pm and sun, 55 in am.
9/10 - Monday - 8.3 miles/3.7 running w/ 1582' elev gain
am- run/walk up Bote mtn trail and back down 59mins @ 132/150 w/ 725' gain
pm- drove to Kephart Prong trail for hike of 2h 45 min total which includes rest breaks, camera breaks and lunch breaks. nice easy hike to get Debbie back from her cold. she feels lots better.
9/11 - Tuesday - 12 miles/4.8 running w/ elev gain of 3599'
am- 5.4 miles West Prong trail, walk 5 mins, run 72mins out/back, walk 5, gain 1254'
noon- 6.6 miles hike AT at Clingmans Dome go out/back to double springs gap shelter in 5h 6min total, saw many hikers and back packers, so fun talking to all. the shelter deer paid us a visit. nice views of NC and TN. gain 2345'
9/12 - Wednesday - 11.4 miles/ 0 running w/ 4203' elev gain
am - Mt LeConte up Alum Cave trail, our favorite hike, great views
7h 23 mins total, many people on the trail.
9/13 - Thursday - 13.5 miles/4,5 running w/ 2518' elev gain
7am- was going to run up Lead Cove trail but there were 2 bears at the trailhead telling me otherwise, so I when to Schoolhouse gap to repeat Sunday's up and down. 60 mins @ 133/152 for 4.75miles
11:30am - hike Abrams Falls, a moderate hike in 2h 35m @86 HR for 5.2 miles...nice recovery hike after yeasterday.
3:30pm - I hiked up Lead Cove trail w/ good effort for a steep 1.8 miles up then down 1.8 (while Debbie read her book in the woods with the 2 bears!!). 65 mins @ 133/152 w/ gain of 1309'.
Fun day!!
9/14 - Friday - 12 miles/ 0 running w/ 5060' elev gain
am - Mt Cammerer fire "lookout" tower at over 5000'
drive to Cosby campground, hike steep up to AT continue to lookout tower just off AT. Meet "Hans" from Gemany who was hiking the AT north to south. nice views down to I-40 interstate.
(Interesting side note: As we drove back to our cabin we drove thru Piegon Forge to buy Debbie a book and got stuck in the "Hot Rod" show along the highway. There were 1000's of people setting in lawn chairs on the sidewalks watching our Toyota Corolla drive down the road at 5 miles per hour.)
9/15 - Saturday - 7.2 miles/ 6.6 running w/ 1113' elev gain
am - run TurkeyPen ridge trail out/back 3.6 miles, nice solid running the ups and down. run for 95 mins, heavy sweat but cool.
pm- drove to Fontana Dam and kayak on lake for 2 hours + swimming. drove the 11 mile/318 curve "tail of the dragon" highway with all the motorcylces.
Feel a cold coming.
Summary week 1 : 77 miles/ 22.5 running w/ 20,000' elev gain
(except for my "cold" I already feel much stronger)
Typical day:
7am up - run/walk 60-90 mins
9am- eat eggs/toast/milk
10am- day hike of 4- 9 hours 4-16 miles
lunch on trail - peanut butter sandwich + protein bar and water
7pm-supper of meat/rice/rolls/juice/veg drinks/popcorn/snack cakes
8pm-movie
11pm-bed
9/16 Sunday - 8 miles/ 0 running w/ 2411' elev gain
am - day hike ramsey cascades, a nice waterfall over rocks. meet 2 couples on the hike. always a tougher hike than you think. 5h 20 mins total....very humid day
9/17 - Monday - 4.3 miles/3.7 running w/ 500' elev gain
am - schoolhouse gap, run up 1.7/go down 2
pm-rain day, so go to visitor center,NOC store and get take out food for eating at the cabin
9/18 - Tuesday - 8 miles/0 running w/ elev gain of 1401'
am- heavy rain over night, rivers raised 3-4', drive around Cades Cove
pm-decide to hike in rain at Tremont, middle prong trail up 4 miles to waterfall, very fun, moderate grade going up, found falls, and then started heavy rain, great hike, we have never been on the trails during a rain and the trail/rivers filled with run-off water. At trailhead we met 2 UT students getting ready to go kayaking down the very rapped middle prong river. They were having a bad day atschool so decided to go kayaking since they knew the rains would raise the rivers big time. After chatting, they asked if we would drive there jeep down the 3 mile gravel road to the tremont parking lot so they would not have to hike back up. Of course we did this. This water was a crazy class 4 of 5 rappants. Hope they made it okay.
9/19 - Wednesday - 16 miles/ 0 running w/ 5186' elev gain, nice weather day
am- hike to Mt LeConte again via Trillum Gap trail (the long way) then down Rainbow. Debbie's longest day ever 16 miles and 9 hours....good cloudy views and pretty waterfall.....you basically go downhill for 4000' in 6.6 miles
We saw the Lama's going down.
9/20 - Thursday - 13 miles/ 1 running w/ 3500' elev gain
am- This was the day I decided to do the "Vertical kilometer", which is going up 1000 meters (3281') in as short a distance as possible. I got this idea even since I saw you tube video's of these in Europe (see LeFully). Technically I've done several vertical K's but not hard or as fast as I could. I did not want to drive far as the distance was going to tak along time any way without the extra driving. So I decided to start at Lead Cove trailhead, which was only a 15 min drive from the cabin. Elevation here was 1800' and I would go mainly up Bote Mt. trail to the AT to Jenkins Ridge at approx 5000'+. This distance per NPS maps is 5 miles. After yesterday's long day I was not sure how my legs would feel and this trailhead also had bears there twice in 7 days, which I did not want to deal with.
So, at 8:10am I was at the trailhead, NO bears, so i was good to go, but my legs were not fresh so I decided to go as fast as I could without doing something stupid like turn an ankle or completely exhaust myself and be miles from my car and without the possiblity of seeing another person. I had a rain jacket around my waste and no water ( I knew of a realible spring at 4500')
So, I went for it, hiking hard the first flatest up sections at lead cove, then it gets real steep to 1.8Miles (800'/mile). I get there 5 mins quicker than a trail run last week. Not bad. I do not feel complete numbness in my legs. The next 1.2 miles is a little flatter for 2 sections, which I try to run, but then gets real steep real quickly (850'/mile). So far I went 2300' in 56 mins and I felt okay, within myself. The next section was the easiest, 1.7 miles to the AT, about 588'/mile. At the AT, at 4.7 miles with an estimated 3300' elev gain, I had my vertical kilometer, but wanted to do the full 5 miles to be sure. I pressed on with burning thighs another .3 miles to Jenkins Ridge Trail for 5 miles in 1h 37 min 50 sec w/ 3414' elev gain and a HR avg of 146/ max of 154.
my splits:
Lead Cove TH to Bote Mt = 1.8miles in 32:22 in 142/152Hr
Anthony Creek = 1.2 miles in 23:49 in 147/153Hr
Appl. Trail (AT) = 1.7 miles in 35:33 in 148/154Hr
Jenkins Ridge = .3 miles in 6:06 in 142/153
The trails were peppered with rocks but not the high step type bloulder rocks so it easy to get into a groove speed hiking.
Total: 5 miles with 3414' elev gain in 1:37:50 @ 146/154Hr
This was lots of fun. On the way down I meet a north bound AT hiker "Ben". I told him of Matt, from this area who is hiking south bound and to tell him Jeff from Mahomet says "hi".
Note: it took me 1h 38 min to go down, same as up. I took it easy going down. I did not want to hurt myself while tired.
PM - we hiked a few miles in Cades Cove and saw a bear on rich mt trail. Debbie got her best bear photo ever, she said.
9/14 - Friday - 11.4 miles/ 0 running w/ 5061' elev gain
am - we hiked to Gregory Bald 5.7 miles up to 5000' for great views of Cades Cove. This was fun relaxing hard/easy hike. Hard because of steep consistant up but easy because of nice footing with fewer rcoks. took 7h 9 mins with a nice rest on top. meet a lone young backpacker and a young newly married couple. nice talking to them. easy walk down. a very nice last hike of vacation. We sort of do not talk about that.
9/15 - Saturday - 5.6 miles/ 3.7 running w/ 800' gain
8 am- last run at schoolhouse gap trail...best run up1.7 in 22:22 at 144/160 and 2miles down in 20:15 in 149 hr. total of 42:37 for 3.7 miles, 7mins 30 sec faster than at beginning of vacation.
10am- travel home...go by Look Rock for last hike, up .5mile/down
Total for week 2 = 66 miles/ only 8.4 running w/ 18,800' elev gain.
All in all, a great 2 weeks in the mountains.
The following are my runs and hikes in the Smokys.
All time is total time, which includes rest, camera and lunch breaks.
All runs and hikes were in either Brooks 7 or Salomon crossmax.
For the first time in years NO foot pain and no bottom of foot soreness from all the pointy rocks!!
Thank You Mettler Center!!
9/8 Saturday - 1 mile/ 0 running w/ 300' elev gain
Travel 8.5 hours to Look Rock observation tower for typical 1st hike, up .5 mile and down. Very cloudy today, no views.
9/9 Sunday - 12.4 miles/ 3.8 running w/ 2106' elev gain
8AM - since my favorite easy to get to trail, Chestnut Top, is closed due to storm damage I decided to run up/down Schoolhouse Gap trail. Its a wide horse trail, former logging road, goes up a little over 500' in 2 miles. This was to be my main running trail of the vacation. It was a 15 min drive from cabin.
60min @ 130/153 for 4.4 miles, 3.8 running in 50 mins w/ 622' elev gain.
2PM - Debbie has been fighting a cold so while she napped I hiked up Bote Mtn. Trail 1h23m up then 1h13m down = 8 miles = 1484' elev gain
Nice first day, except for Debbie being sick. Had great weather. 72 in pm and sun, 55 in am.
9/10 - Monday - 8.3 miles/3.7 running w/ 1582' elev gain
am- run/walk up Bote mtn trail and back down 59mins @ 132/150 w/ 725' gain
pm- drove to Kephart Prong trail for hike of 2h 45 min total which includes rest breaks, camera breaks and lunch breaks. nice easy hike to get Debbie back from her cold. she feels lots better.
9/11 - Tuesday - 12 miles/4.8 running w/ elev gain of 3599'
am- 5.4 miles West Prong trail, walk 5 mins, run 72mins out/back, walk 5, gain 1254'
noon- 6.6 miles hike AT at Clingmans Dome go out/back to double springs gap shelter in 5h 6min total, saw many hikers and back packers, so fun talking to all. the shelter deer paid us a visit. nice views of NC and TN. gain 2345'
9/12 - Wednesday - 11.4 miles/ 0 running w/ 4203' elev gain
am - Mt LeConte up Alum Cave trail, our favorite hike, great views
7h 23 mins total, many people on the trail.
9/13 - Thursday - 13.5 miles/4,5 running w/ 2518' elev gain
7am- was going to run up Lead Cove trail but there were 2 bears at the trailhead telling me otherwise, so I when to Schoolhouse gap to repeat Sunday's up and down. 60 mins @ 133/152 for 4.75miles
11:30am - hike Abrams Falls, a moderate hike in 2h 35m @86 HR for 5.2 miles...nice recovery hike after yeasterday.
3:30pm - I hiked up Lead Cove trail w/ good effort for a steep 1.8 miles up then down 1.8 (while Debbie read her book in the woods with the 2 bears!!). 65 mins @ 133/152 w/ gain of 1309'.
Fun day!!
9/14 - Friday - 12 miles/ 0 running w/ 5060' elev gain
am - Mt Cammerer fire "lookout" tower at over 5000'
drive to Cosby campground, hike steep up to AT continue to lookout tower just off AT. Meet "Hans" from Gemany who was hiking the AT north to south. nice views down to I-40 interstate.
(Interesting side note: As we drove back to our cabin we drove thru Piegon Forge to buy Debbie a book and got stuck in the "Hot Rod" show along the highway. There were 1000's of people setting in lawn chairs on the sidewalks watching our Toyota Corolla drive down the road at 5 miles per hour.)
9/15 - Saturday - 7.2 miles/ 6.6 running w/ 1113' elev gain
am - run TurkeyPen ridge trail out/back 3.6 miles, nice solid running the ups and down. run for 95 mins, heavy sweat but cool.
pm- drove to Fontana Dam and kayak on lake for 2 hours + swimming. drove the 11 mile/318 curve "tail of the dragon" highway with all the motorcylces.
Feel a cold coming.
Summary week 1 : 77 miles/ 22.5 running w/ 20,000' elev gain
(except for my "cold" I already feel much stronger)
Typical day:
7am up - run/walk 60-90 mins
9am- eat eggs/toast/milk
10am- day hike of 4- 9 hours 4-16 miles
lunch on trail - peanut butter sandwich + protein bar and water
7pm-supper of meat/rice/rolls/juice/veg drinks/popcorn/snack cakes
8pm-movie
11pm-bed
9/16 Sunday - 8 miles/ 0 running w/ 2411' elev gain
am - day hike ramsey cascades, a nice waterfall over rocks. meet 2 couples on the hike. always a tougher hike than you think. 5h 20 mins total....very humid day
9/17 - Monday - 4.3 miles/3.7 running w/ 500' elev gain
am - schoolhouse gap, run up 1.7/go down 2
pm-rain day, so go to visitor center,NOC store and get take out food for eating at the cabin
9/18 - Tuesday - 8 miles/0 running w/ elev gain of 1401'
am- heavy rain over night, rivers raised 3-4', drive around Cades Cove
pm-decide to hike in rain at Tremont, middle prong trail up 4 miles to waterfall, very fun, moderate grade going up, found falls, and then started heavy rain, great hike, we have never been on the trails during a rain and the trail/rivers filled with run-off water. At trailhead we met 2 UT students getting ready to go kayaking down the very rapped middle prong river. They were having a bad day atschool so decided to go kayaking since they knew the rains would raise the rivers big time. After chatting, they asked if we would drive there jeep down the 3 mile gravel road to the tremont parking lot so they would not have to hike back up. Of course we did this. This water was a crazy class 4 of 5 rappants. Hope they made it okay.
9/19 - Wednesday - 16 miles/ 0 running w/ 5186' elev gain, nice weather day
am- hike to Mt LeConte again via Trillum Gap trail (the long way) then down Rainbow. Debbie's longest day ever 16 miles and 9 hours....good cloudy views and pretty waterfall.....you basically go downhill for 4000' in 6.6 miles
We saw the Lama's going down.
9/20 - Thursday - 13 miles/ 1 running w/ 3500' elev gain
am- This was the day I decided to do the "Vertical kilometer", which is going up 1000 meters (3281') in as short a distance as possible. I got this idea even since I saw you tube video's of these in Europe (see LeFully). Technically I've done several vertical K's but not hard or as fast as I could. I did not want to drive far as the distance was going to tak along time any way without the extra driving. So I decided to start at Lead Cove trailhead, which was only a 15 min drive from the cabin. Elevation here was 1800' and I would go mainly up Bote Mt. trail to the AT to Jenkins Ridge at approx 5000'+. This distance per NPS maps is 5 miles. After yesterday's long day I was not sure how my legs would feel and this trailhead also had bears there twice in 7 days, which I did not want to deal with.
So, at 8:10am I was at the trailhead, NO bears, so i was good to go, but my legs were not fresh so I decided to go as fast as I could without doing something stupid like turn an ankle or completely exhaust myself and be miles from my car and without the possiblity of seeing another person. I had a rain jacket around my waste and no water ( I knew of a realible spring at 4500')
So, I went for it, hiking hard the first flatest up sections at lead cove, then it gets real steep to 1.8Miles (800'/mile). I get there 5 mins quicker than a trail run last week. Not bad. I do not feel complete numbness in my legs. The next 1.2 miles is a little flatter for 2 sections, which I try to run, but then gets real steep real quickly (850'/mile). So far I went 2300' in 56 mins and I felt okay, within myself. The next section was the easiest, 1.7 miles to the AT, about 588'/mile. At the AT, at 4.7 miles with an estimated 3300' elev gain, I had my vertical kilometer, but wanted to do the full 5 miles to be sure. I pressed on with burning thighs another .3 miles to Jenkins Ridge Trail for 5 miles in 1h 37 min 50 sec w/ 3414' elev gain and a HR avg of 146/ max of 154.
my splits:
Lead Cove TH to Bote Mt = 1.8miles in 32:22 in 142/152Hr
Anthony Creek = 1.2 miles in 23:49 in 147/153Hr
Appl. Trail (AT) = 1.7 miles in 35:33 in 148/154Hr
Jenkins Ridge = .3 miles in 6:06 in 142/153
The trails were peppered with rocks but not the high step type bloulder rocks so it easy to get into a groove speed hiking.
Total: 5 miles with 3414' elev gain in 1:37:50 @ 146/154Hr
This was lots of fun. On the way down I meet a north bound AT hiker "Ben". I told him of Matt, from this area who is hiking south bound and to tell him Jeff from Mahomet says "hi".
Note: it took me 1h 38 min to go down, same as up. I took it easy going down. I did not want to hurt myself while tired.
PM - we hiked a few miles in Cades Cove and saw a bear on rich mt trail. Debbie got her best bear photo ever, she said.
9/14 - Friday - 11.4 miles/ 0 running w/ 5061' elev gain
am - we hiked to Gregory Bald 5.7 miles up to 5000' for great views of Cades Cove. This was fun relaxing hard/easy hike. Hard because of steep consistant up but easy because of nice footing with fewer rcoks. took 7h 9 mins with a nice rest on top. meet a lone young backpacker and a young newly married couple. nice talking to them. easy walk down. a very nice last hike of vacation. We sort of do not talk about that.
9/15 - Saturday - 5.6 miles/ 3.7 running w/ 800' gain
8 am- last run at schoolhouse gap trail...best run up1.7 in 22:22 at 144/160 and 2miles down in 20:15 in 149 hr. total of 42:37 for 3.7 miles, 7mins 30 sec faster than at beginning of vacation.
10am- travel home...go by Look Rock for last hike, up .5mile/down
Total for week 2 = 66 miles/ only 8.4 running w/ 18,800' elev gain.
All in all, a great 2 weeks in the mountains.
Weekly Summary - 9/2 to 9/7/2012
9/2 Sunday - 6 miles/2.7 running
am- hilly route
9/3 Monday - 13 miles/ 10running
am - 10 x 1 mile on bike pace (see previous post)
9/4 Tuesday - 5 miles/ 3.1 running -recovery/easy day
9/5 Wednesday - 6 miles/ 3.8 running - easy
9/6 Thur - 10 miles/ 7 running
am - 8xGoat hills
9/7 Friday - 0 miles/ 0 running - go to work early and get ready for vacation
9/8 Saturday - travel day to Smoky Mountains - drive 525miles in 8h 30mins
...see next post for 2 week vacation summary
Weekly totals = 40 miles/ 26 running
tired week after Monday's very hard workout
am- hilly route
9/3 Monday - 13 miles/ 10running
am - 10 x 1 mile on bike pace (see previous post)
9/4 Tuesday - 5 miles/ 3.1 running -recovery/easy day
9/5 Wednesday - 6 miles/ 3.8 running - easy
9/6 Thur - 10 miles/ 7 running
am - 8xGoat hills
9/7 Friday - 0 miles/ 0 running - go to work early and get ready for vacation
9/8 Saturday - travel day to Smoky Mountains - drive 525miles in 8h 30mins
...see next post for 2 week vacation summary
Weekly totals = 40 miles/ 26 running
tired week after Monday's very hard workout
Monday, September 3, 2012
Workouts: Speed and Marathon Pace
I love to do certain workouts over and over again as a gage to fitness. One session I have not been able to very often is short speed work, 200's or 400's or even strides. My feet and knees would rebel. Every once in awhile I would try a speed session, especially the last couple years as my injuries have gotten better. Same result, so I would stop. This was smart.
This last week I was able to a speed session without pain and without pain in the days after. Then today I did a marathon type workout , mile repeats with 3-4min rest
First, the speed session. Okay the following workout is all reality as to speed. For me, its all about FEELING smooth fast and relaxed. (for the record I used to be able to do 8x200meteres in 33-34sec with 200m walk and as recent as 2003 did 8x.1Mile in 37 sec). So, on Wednesday morning I warmed up 2 miles then ran 5 x 1/10 mile on bike path in 49-45 sec, about 8-7:30 pace. Result was good smooth relaxed running and NO pain. Nice. I hope to do a simple session like this once a week, either Wednesday or Sat/Sun, with the other days being a short hill session.
Now, the marathon work out today with Gregg. With Issac's humidity still in the air (dew pt high 70's) I knew the workout would be tough. Instead of the planned 10 mile cont run at 11:30+, Gregg agreed to my suggested 10 x 1mile at about 11:00pace and faster (according to how we feel). we would rest 3-4mins walking around. Since the bike path is 3.3 miles out, it makes for nice way to do 6 mile repeats with .1mile between. The path has easier miles and harder miles, a gradual up and down path, not bad for rolling terrain in central illinois. It offers perfect footing and accurate course marking every .1mile.
Here's the stats on the workout: 10 x 1 mile in 11:00 or a little faster based on feel ( I wear a HRM but do not use it to guide my work out today, only to record what I did....I like to run a certain pace/effort and see how it relates to my HR)
warmup walk: .4 mile in 7:42 @77 hr average
mile 1 - (0 to 1) 10.24 @ 135avg/143max....3 min rest/walk .1M ...hr down to 99- easy effort, down/flat
mile 2 - (1.1 to 2.1) 10.07@142/148...3.08 min rest/walk .1M...hr down to 110 - easy, down/flat, hard to go slower
mile 3 - (2.2 to 3.2) 10.37 @ 148/153.....4 min rest/walk/bathroom break....hr down to 126, flat/uphill, good
mile 4 - (3.3 to 2.3) 10.16@ 152/159....3.14 min res/walk...hr down to 121....more downhill/flat
mile 5 - (2.2 to 1.2) 10.26 @ 154/159 ...3.06 min rest/walk ....hr down to 120...flat/up...getting hot/Humid
mile 6 - (1.1 to .1) 10.50 @ 156/162...3.31 min rest/walk (actaul more like 5mins rest, I talked to a friend and stopped watch)....hr down 123. This one was mostly uphill and was tough, sun came out. I noticed I was getting tired in the quads, but not sore.
mile 7 - (0 to 1) 10.27 @ 153/158....3.09 min rest/walk...hr down to 123....surprised this fast, next one must go slower.
mile 8 - ( 1.1 to 2.1) 10.47 @ 153/159....3.10 min rest/walk...hr down to 121....easier but legs getting tired
Now we turned around so we are heading back. I must admit these next 2 miles would have been easy to walk, not run, so having Gregg there really pushed me along mentally.
mile 9 - (2.1 to 1.1) 10.48 @156/162 ....3.30 rest/walk....hr down to 126...I laid down waiting for gregg(bathroom break)
mile 10 - (1.1 to .1) 10.50 @160/170....Done!!! walked around for 7.42 ....hr down to 133
overall average: 10 x 1 mile in 10:33 @ 151hr.....MAX of 170 on last mile repeat.
Felt pretty drained the last 4 miles but this was a good marathon workout. I have no idea what this means for race pace for shorter races or how this translates to a marathon. The weather was extreme humidity and high dew point. I do know the high dew point effected my overall feeling but not sure my times or HR. A running times article says this on dew point:
70-74 dew pt= very humid/uncomfortable - expect pace to suffer greatly (maybe the last miles times suffered)
75+ = extreme oppressive - skip workout or alter goal (which I actually did)
These 2 workouts make me feel like a real runner, no matter the pace is so much slower than I used to run. The effort and the sweat and endrophins are still ALL there. Maybe I call this a "Special Block" based on the recent Running Times on Kenyan marathon training by coach Renato Canova.
On, my the way, Gregg ran great and his fastest mile was his last at 10.02. He could have run all of them a lot faster. He is in good shape.
I have no hard workouts planned for 3 +weeks, just mountain hiking and some solid mountain running as I feel.
This last week I was able to a speed session without pain and without pain in the days after. Then today I did a marathon type workout , mile repeats with 3-4min rest
First, the speed session. Okay the following workout is all reality as to speed. For me, its all about FEELING smooth fast and relaxed. (for the record I used to be able to do 8x200meteres in 33-34sec with 200m walk and as recent as 2003 did 8x.1Mile in 37 sec). So, on Wednesday morning I warmed up 2 miles then ran 5 x 1/10 mile on bike path in 49-45 sec, about 8-7:30 pace. Result was good smooth relaxed running and NO pain. Nice. I hope to do a simple session like this once a week, either Wednesday or Sat/Sun, with the other days being a short hill session.
Now, the marathon work out today with Gregg. With Issac's humidity still in the air (dew pt high 70's) I knew the workout would be tough. Instead of the planned 10 mile cont run at 11:30+, Gregg agreed to my suggested 10 x 1mile at about 11:00pace and faster (according to how we feel). we would rest 3-4mins walking around. Since the bike path is 3.3 miles out, it makes for nice way to do 6 mile repeats with .1mile between. The path has easier miles and harder miles, a gradual up and down path, not bad for rolling terrain in central illinois. It offers perfect footing and accurate course marking every .1mile.
Here's the stats on the workout: 10 x 1 mile in 11:00 or a little faster based on feel ( I wear a HRM but do not use it to guide my work out today, only to record what I did....I like to run a certain pace/effort and see how it relates to my HR)
warmup walk: .4 mile in 7:42 @77 hr average
mile 1 - (0 to 1) 10.24 @ 135avg/143max....3 min rest/walk .1M ...hr down to 99- easy effort, down/flat
mile 2 - (1.1 to 2.1) 10.07@142/148...3.08 min rest/walk .1M...hr down to 110 - easy, down/flat, hard to go slower
mile 3 - (2.2 to 3.2) 10.37 @ 148/153.....4 min rest/walk/bathroom break....hr down to 126, flat/uphill, good
mile 4 - (3.3 to 2.3) 10.16@ 152/159....3.14 min res/walk...hr down to 121....more downhill/flat
mile 5 - (2.2 to 1.2) 10.26 @ 154/159 ...3.06 min rest/walk ....hr down to 120...flat/up...getting hot/Humid
mile 6 - (1.1 to .1) 10.50 @ 156/162...3.31 min rest/walk (actaul more like 5mins rest, I talked to a friend and stopped watch)....hr down 123. This one was mostly uphill and was tough, sun came out. I noticed I was getting tired in the quads, but not sore.
mile 7 - (0 to 1) 10.27 @ 153/158....3.09 min rest/walk...hr down to 123....surprised this fast, next one must go slower.
mile 8 - ( 1.1 to 2.1) 10.47 @ 153/159....3.10 min rest/walk...hr down to 121....easier but legs getting tired
Now we turned around so we are heading back. I must admit these next 2 miles would have been easy to walk, not run, so having Gregg there really pushed me along mentally.
mile 9 - (2.1 to 1.1) 10.48 @156/162 ....3.30 rest/walk....hr down to 126...I laid down waiting for gregg(bathroom break)
mile 10 - (1.1 to .1) 10.50 @160/170....Done!!! walked around for 7.42 ....hr down to 133
overall average: 10 x 1 mile in 10:33 @ 151hr.....MAX of 170 on last mile repeat.
Felt pretty drained the last 4 miles but this was a good marathon workout. I have no idea what this means for race pace for shorter races or how this translates to a marathon. The weather was extreme humidity and high dew point. I do know the high dew point effected my overall feeling but not sure my times or HR. A running times article says this on dew point:
70-74 dew pt= very humid/uncomfortable - expect pace to suffer greatly (maybe the last miles times suffered)
75+ = extreme oppressive - skip workout or alter goal (which I actually did)
These 2 workouts make me feel like a real runner, no matter the pace is so much slower than I used to run. The effort and the sweat and endrophins are still ALL there. Maybe I call this a "Special Block" based on the recent Running Times on Kenyan marathon training by coach Renato Canova.
On, my the way, Gregg ran great and his fastest mile was his last at 10.02. He could have run all of them a lot faster. He is in good shape.
I have no hard workouts planned for 3 +weeks, just mountain hiking and some solid mountain running as I feel.
Sunday, September 2, 2012
Weekly Summary 8/26 to 9/1/2012
8/26 Sunday - 12.3 miles/11 running
AM - cont long run of 9 miles with gregg on bike path and trails, avg 11:17 pace, good for me, felt easy at start and got harder at end. I guess thats the way a longer fast run is supposed to be. PM- ran 2 miles in a heavy downpour, FUN!!!
8/27 Monday - 8 miles/ 3.6 running - recovery day
Tired.
8/28 Tuesday - 6 miles/ 4.2 running
AM - 4 miles + cont run w/ gregg - okay, 12:26 to 10:48 mile splits, good progressive
8/29 Wednesday - 8.3 miles/ 5.4 running - trying to make this day a short speed pickup day, prefer hills if feet can take it
am- hilly route with 5 x 1 min fast w/ 1 min walks
8/30 Thur - 10 miles/ 6 running
AM - bike path medium to tempo efforts. warm-up 1.7M in 18:48@131 + 3:24 rest walk + 2M in 20:29 @ 144hr. PM ran early to get back to mow yard before issac arrives
8/31 Friday - 4 miles/ 3.1 running - recovery
AM - ran all of Komen loop at whatever effort I felt like (33:51@136)
PM-rest
9/1 Saturday - 6.2 miles/ 3.6 running
AM- BP loop in 33:40@135hr + 5x .1M speedwork in 49, 47,45,46 w/walk back in 2-2:30. this felt very good, smooth, relaxed form, never hard, best my legs and ankles felt for this type runs in a long, long time. we'll see how feel later.
This week I took a couple PM off. With more cont runs I've been feeling a little more tired. I'm getting ready for a 10 mile run on Monday so want to feel a little freasher.
Weekly totals = 55 miles/ 35.7 running
August month totals = 283 miles/173.4 running
HUGE month for me, most in a long, long time....I must admit, its too much, but this is the actions of an addicted runner.
ONE week till the mountains!!
AM - cont long run of 9 miles with gregg on bike path and trails, avg 11:17 pace, good for me, felt easy at start and got harder at end. I guess thats the way a longer fast run is supposed to be. PM- ran 2 miles in a heavy downpour, FUN!!!
8/27 Monday - 8 miles/ 3.6 running - recovery day
Tired.
8/28 Tuesday - 6 miles/ 4.2 running
AM - 4 miles + cont run w/ gregg - okay, 12:26 to 10:48 mile splits, good progressive
8/29 Wednesday - 8.3 miles/ 5.4 running - trying to make this day a short speed pickup day, prefer hills if feet can take it
am- hilly route with 5 x 1 min fast w/ 1 min walks
8/30 Thur - 10 miles/ 6 running
AM - bike path medium to tempo efforts. warm-up 1.7M in 18:48@131 + 3:24 rest walk + 2M in 20:29 @ 144hr. PM ran early to get back to mow yard before issac arrives
8/31 Friday - 4 miles/ 3.1 running - recovery
AM - ran all of Komen loop at whatever effort I felt like (33:51@136)
PM-rest
9/1 Saturday - 6.2 miles/ 3.6 running
AM- BP loop in 33:40@135hr + 5x .1M speedwork in 49, 47,45,46 w/walk back in 2-2:30. this felt very good, smooth, relaxed form, never hard, best my legs and ankles felt for this type runs in a long, long time. we'll see how feel later.
This week I took a couple PM off. With more cont runs I've been feeling a little more tired. I'm getting ready for a 10 mile run on Monday so want to feel a little freasher.
Weekly totals = 55 miles/ 35.7 running
August month totals = 283 miles/173.4 running
HUGE month for me, most in a long, long time....I must admit, its too much, but this is the actions of an addicted runner.
ONE week till the mountains!!
Sunday, August 26, 2012
2 Weeks Summary - 8/12 to 8/18 & 8/19 to 8/25/ 2012
Weekly Summary - 8/12 to 8/18/2012
8/12 Sunday - 13.1 miles/10.1 running
AM - cont long run of 7 miles on bike path in 84m in 129 hr....longest cont run in a long time...
PM - 3 cont miles
8/13 Monday - 7.1 miles/ 3.1 running
all run on Komen, MP = 42!!
8/14 Tuesday - 9 miles/ 6.1 running
AM hilly route - 4 miles cont running
8/15 Wednesday - 11 miles/ 5.5 running
AM - hilly route , 20 x 1min fast /1 min walk, alittle tired last 8
8/16 Thur - 4.7 miles/ 4running - easy-medium day
AM - cont 4 mile bike path run . PM - t-storms - did not run
8/17 Friday - 8.2 miles/ 5 running - cont runs
AM - 56 deg!!! from home run 41 min cont
8/18 Saturday - 9 miles/ 5.3 running - easy to fast pace
Only 1 min this week over 148HR (aerobic base), mainly because of nice cooler weather
totals = 13 hours/448 min running
More cont running this week. WOW, in some ways I'm in great endurance shape, but other ways in poor shape. Got to keep reminding myself my goals are not to race the short distances in fast times as in the past but to run some marathons/ultra's and enjoy the short races as fast workouts for the ultra's.
Weekly totals = 61.1 miles/ 39.1 running
----------------------------------------------------------------
Weekly Summary - 8/19 to 8/25/2012
8/19 Sunday - 114.3 miles/10.1 running
AM - cont long run of 8 miles on Allerton trails w/ chris and gregg in 1:34 @ 141 HR/161 max, felt good , it was tough at end but I did this mentally, glad to have chris/gregg willing to run w/ me....ran 2 miles in PM to fill out the 10 mile run day.
8/20 Monday - 5.7 miles/ 3.8 running
very easy run at 117 HR
8/21 Tuesday - 10 miles/ 5.2 running - fast pace for me
AM ran cont 11-11:10 pace on bike path
PM - tired on trails
8/22 Wednesday - 9 miles/ 6.7 running - Perfect sunrise at top of Goat Mtn. (I LOVE THESE TRAILS)
AM/PM - same hilly route with PM more walking
8/23 Thur - 10.1 miles/ 8 running - hard long interval day/medium
AM - with gregg on BP , 1.7 M in 18:45 and 2M in 20:12 at 144 HR
PM run w/ buffalo - had decided to just run a little but got going and ended up running the whole 5miles w/ walk breaks: 12:13, 12:08, 12:20, 12:19, 13.00
8/24 Friday - 8.4 miles/ 1.3 running - recovery
AM-hilly route/ PM- komen 15x1 min runs with long walks between
a little tired but the 1 min runs felt smooth and peppy
8/25 Saturday - 9 miles/ 5.4 running - late start - HOT
walk to trails by pattern of 5W/8R per mile....tired at end.... probably not the recovery day before my long run tomorrow, we'll see.
Weekly totals = 67 miles/ 40.4 running
2 weeks till vacation in the Smoky Mountains.
Been reading alot about Kenyan marathon runners training and re-read Paul Tergat book.....what is really amazing about some of the training is the super slow/easy runs they do between their main workouts (i.e., a 7 min to 8 min pace for a 2:05 marathoner is crazy easy recovery run). I need to continually learn to make my east days really easy, even 15-16min walks are ultra pace for 100 milers
Sunday, August 12, 2012
Weekly Summary - 8/5 to 8/11/2012
8/5 Sunday - 12 miles/8 running
AM - started cont long run of 6 miles on bike path in 66:46 @143 HR avg....longest cont run in a long time...tired in PM. I must respect the long cont run and not go too fast a pace.
8/6 Monday - 6.5 miles/ 2.7 running - recovery day
5W/5R easy, my legs in hams and calfs are actually sore, but a good sore. its been a long time since I've been sore.
8/7 Tuesday - 4.85 miles/ 4 running - recovery
AM hilly route at fast pace w/ 1 min walks
8/8 Wednesday - 11 miles/ 7.5 running - easy to medium
am- ran from home a little too fast so tired;PM - 11 min pace on trails
8/9 Thur - 11 miles/ 8 running - hard day
AM - cont 4 mile trail run . PM run w/ buffalo - ran hard 4 x 8 min intervals w/ 2 min walk - hot , sluggish , tired at end...too hard after AM run
8/10 Friday - 11.2 miles/ 5.4 running - recovery
AM - 62 deg!!! hilly route 5W/5R easy PM-same as am...b-u-t-full sun rise/sunset...I am so lucky to have this place to run!!! The evening walk with debbie and dogs was relaxing, calm and cool, saw many deer.
8/11 Saturday - 12 miles/ 5.7 running - medium pace intervals on trails (saw turkey at mile 1.8)
AM - 60 deg - walking warm-up + 3 x 1 mile in 10:50, 11:06, 10:46, 1/2 mile in 5:46, all with 1/2 mile walk, then 4 x 20 sec strides...later did 2 miles in 24:30 on treadmill @122 HR easy
Trying to transition to a fall plan of longer cont runs at an easier pace w/ fewer fast paced runs w/ walk breaks. Trying to be more specific and truly have recovery days in relation to pace. The cont runs are already showing me I'm not in as good an aerobic shape as I thought. Also, the 4 srtides Sat had my left heel bump sore that evening...BE CAREFULL
Weekly totals = 68.5 miles/ 40.8 running
Weekly Summary - 7/29 to 8/4/2012
7/29 Sunday - 11.7 miles/5 running ...alot of walking
7/30 Monday - 8.4 miles/ 8.4 running - am/pm - all running for a change, easy to medium pace
7/31 Tuesday - 8 miles/ 6.1 running -AM ran a cruise intervals at 10:20 pace w/ 1 min walks; PM tired
8/1 Wednesday - 11.2 miles/ 5.5 running - am/pm - hilly route , easy 5W/5R
8/2 Thur - 8.6 miles/ 6.5 running - pm run w/ buffalo a little tired
8/3 Friday - 9.7 miles/ 6.25 running - AM- faster than realized
8/4 Saturday - 8 miles/ 3 running- 9AM- late start - very hot/humid, too fast, tired , just walked
Weekly totals = 65.6 miles/ 40.75 running
A solid week, temp back to just a little above normal....my legs still feel a little tired. I think I need to start more continuous runs. My walk breaks are turning many of my runs into intervals sessions with my run pace too fast to do day after day.
PS: Galen Rupp - silver medal in 10,000 meter Olympics
Sunday, July 29, 2012
Weekly Summary - 7/22 to 7/28/2012
7/22 Sunday - 11 miles/8.8 running - bike path 12m interval runs, then at Fittek the same thing 57@132=1504beats per mile
7/23 Monday - 7.6 miles/ 4 running - AM - hilly route easy nice
7/24 Tuesday - 9 miles/ 4.3 running - AM - cruise interval workout at Fittek ...easy pace 10:40-11:30 first 10 mins and got down to 9:30 pace at end of 45 mins.
7/25 Wednesday - 7.5 miles/ 5.5 running - easy pace but felt tired from yesterday
7/26 Thur - 8 miles/ 5.7 running - decided no tempo, just R/W hilly route + BP
7/27 Friday - 9 miles/ 5.4 running - AM 5 mile trail in 60mins , walking 10 mins PM- 1 mile run in 10:46 on trail
7/28 Saturday - 13.5 miles/ 5.5 running- AM- decided at last min to go do Clinton...was not sure how I would feel but wanted to do something different....started at 5W/10R for 1st half then ran uphills and walked all else 2nd half, saw many people on trail, trail is very wide now, so dry and nothing growing and no bugs!!!! 2h 22 min @ 131/ 153 max...soaked in sweat...chafe badly.......later did 1000' el gain walk up 15% incline at Fittek
Weekly totals = 65 miles/ 39 running
Another solid week, temp back to just a little above normal....my legs feel a little overall tired but this is expected. It's fun to get the miles in and I know this is basis base building for me. I'm doing good at keeping my faster running to progressive speed like the Tuesday work out. I was smart to not push the tempo run on Thursday when I did not feel like it.
7/23 Monday - 7.6 miles/ 4 running - AM - hilly route easy nice
7/24 Tuesday - 9 miles/ 4.3 running - AM - cruise interval workout at Fittek ...easy pace 10:40-11:30 first 10 mins and got down to 9:30 pace at end of 45 mins.
7/25 Wednesday - 7.5 miles/ 5.5 running - easy pace but felt tired from yesterday
7/26 Thur - 8 miles/ 5.7 running - decided no tempo, just R/W hilly route + BP
7/27 Friday - 9 miles/ 5.4 running - AM 5 mile trail in 60mins , walking 10 mins PM- 1 mile run in 10:46 on trail
7/28 Saturday - 13.5 miles/ 5.5 running- AM- decided at last min to go do Clinton...was not sure how I would feel but wanted to do something different....started at 5W/10R for 1st half then ran uphills and walked all else 2nd half, saw many people on trail, trail is very wide now, so dry and nothing growing and no bugs!!!! 2h 22 min @ 131/ 153 max...soaked in sweat...chafe badly.......later did 1000' el gain walk up 15% incline at Fittek
Weekly totals = 65 miles/ 39 running
Another solid week, temp back to just a little above normal....my legs feel a little overall tired but this is expected. It's fun to get the miles in and I know this is basis base building for me. I'm doing good at keeping my faster running to progressive speed like the Tuesday work out. I was smart to not push the tempo run on Thursday when I did not feel like it.
Sunday, July 22, 2012
Weekly Summary - 7/15 to 7/21/2012
7/15 Sunday - 8 miles/ 5 running - AM - bike path 7 M - 80-90 deg...brutal heat - tired
7/16 Monday - 6.5 miles/ 3.7 running - hilly route - easy, lots of good walking
7/17 Tuesday - 5.2 miles/ 4.2 running -all AM trail run - very HUMID w/ gregg
7/18 Wednesday - 11 miles/ 6.4 running - AM - bike path loop from home early + 60 m at Fittek in cool AC- nice 1h 38 m total; PM - just walk in 105 heat index
7/19 Thur - 8 miles/ 5.7 running - AM bike path run 1.7M in 18:10 @ 135HR + 2M in 20:13 @ 147HR - felt heat sapped in legs; PM - almost did not run but did Fittek 2 miles in AC - nice!!!
7/20 Friday - 10.9 miles/ 5.8 running - AM - cooler - 72 deg hily route; PM -4 easy w/ Chris- he was barefoot: later first walk w/ dogs on regular path in a while....they ran fast and happy.
7/21 Saturday - 7 miles/ 4.1 running - HOTTTTTT. Evening stroll at Hudson, IL trail shady hollow...lots of ticks on us and dogs
Weekly totals = 56 miles/ 36 running
Another hot week, mostly lower 90's to upper 90's....they say that 1988 was a bad drought here, so I should review my log for 1988 and post what I was doing then
7/16 Monday - 6.5 miles/ 3.7 running - hilly route - easy, lots of good walking
7/17 Tuesday - 5.2 miles/ 4.2 running -all AM trail run - very HUMID w/ gregg
7/18 Wednesday - 11 miles/ 6.4 running - AM - bike path loop from home early + 60 m at Fittek in cool AC- nice 1h 38 m total; PM - just walk in 105 heat index
7/19 Thur - 8 miles/ 5.7 running - AM bike path run 1.7M in 18:10 @ 135HR + 2M in 20:13 @ 147HR - felt heat sapped in legs; PM - almost did not run but did Fittek 2 miles in AC - nice!!!
7/20 Friday - 10.9 miles/ 5.8 running - AM - cooler - 72 deg hily route; PM -4 easy w/ Chris- he was barefoot: later first walk w/ dogs on regular path in a while....they ran fast and happy.
7/21 Saturday - 7 miles/ 4.1 running - HOTTTTTT. Evening stroll at Hudson, IL trail shady hollow...lots of ticks on us and dogs
Weekly totals = 56 miles/ 36 running
Another hot week, mostly lower 90's to upper 90's....they say that 1988 was a bad drought here, so I should review my log for 1988 and post what I was doing then
Sunday, July 15, 2012
Weekly Summary - 7/8 to 7/14/2012
7/8 Sunday - 10.5 miles/ 3 running -AM - just walking; PM - HUMID w/ gregg tired
7/9 Monday - 10 miles/ 6 running -AM- 5M trail w/ Gregg in 57:17PM - komen loop my run is getting a little faster (Boy, the trail is getting raped of trees...hope the doers are happy)
7/10 Tuesday - 10.3 miles/ 6 running -PM komen 5W/5R
7/11 Wednesday - 7 miles/ 4 running - a little tired today; PM - 1.25M walk at 15% incline for 1000' elev. gain
7/12 Thur - 10.5 miles/ 5.5 running - AM bike path run 1.7M in 17:41 @ 132HR + 2m in 19:32 @ 147HR - surprised was this fast 'cause felt tired, no pep in legs.....PM- Buffalo run - enjoyed just walking and talking with folks....no shade anymore at Goat Mt....did run 1.5 M in 15:26@ 142.
Interesting fitness condition with my lowest heart beats per mile of 1371 this morning for 1.7M tempo. Can it be called a tempo if HR is only 132???.....but my legs/body does not feel like going any harder
NOTE: Last MRT at Mettler today.
7/13 Friday - 7.5 miles/ 2 running - AM - run about around town - easy 10W/5R; PM - Fittek 2000' elev gain - 2.5 miles at 15% incline in 60 mins....I think the steep inclines are making the legs have a flat feeling but gives me a strong aerobic workout
7/14 Saturday - 15.1 miles/ 10 running - crazy to do this in the heat, BUT I only did one hour outside then 1 hour at Fittek in cool AC. Komen at 6PM at 5W/5R pattern easy then walk dogs 2 miles.
Weekly totals = 70.4 miles/ 36.5 running
Another hot week, mostly upper 80's to low 90's......this is the time of year where I am soaked in sweat after every run, even only 3 miles....oh well, nothing to do but keep going and not worry about pace and know that cooler weather in the fall could produce some good fitness to try a couple trail races.......Hot running can make one feel like they can never run very fast or well.....going to Fittek continues to help me feel better about my actual fitness level.
7/9 Monday - 10 miles/ 6 running -AM- 5M trail w/ Gregg in 57:17PM - komen loop my run is getting a little faster (Boy, the trail is getting raped of trees...hope the doers are happy)
7/10 Tuesday - 10.3 miles/ 6 running -PM komen 5W/5R
7/11 Wednesday - 7 miles/ 4 running - a little tired today; PM - 1.25M walk at 15% incline for 1000' elev. gain
7/12 Thur - 10.5 miles/ 5.5 running - AM bike path run 1.7M in 17:41 @ 132HR + 2m in 19:32 @ 147HR - surprised was this fast 'cause felt tired, no pep in legs.....PM- Buffalo run - enjoyed just walking and talking with folks....no shade anymore at Goat Mt....did run 1.5 M in 15:26@ 142.
Interesting fitness condition with my lowest heart beats per mile of 1371 this morning for 1.7M tempo. Can it be called a tempo if HR is only 132???.....but my legs/body does not feel like going any harder
NOTE: Last MRT at Mettler today.
7/13 Friday - 7.5 miles/ 2 running - AM - run about around town - easy 10W/5R; PM - Fittek 2000' elev gain - 2.5 miles at 15% incline in 60 mins....I think the steep inclines are making the legs have a flat feeling but gives me a strong aerobic workout
7/14 Saturday - 15.1 miles/ 10 running - crazy to do this in the heat, BUT I only did one hour outside then 1 hour at Fittek in cool AC. Komen at 6PM at 5W/5R pattern easy then walk dogs 2 miles.
Weekly totals = 70.4 miles/ 36.5 running
Another hot week, mostly upper 80's to low 90's......this is the time of year where I am soaked in sweat after every run, even only 3 miles....oh well, nothing to do but keep going and not worry about pace and know that cooler weather in the fall could produce some good fitness to try a couple trail races.......Hot running can make one feel like they can never run very fast or well.....going to Fittek continues to help me feel better about my actual fitness level.
Sunday, July 8, 2012
Weekly Summary - 7/1 to 7/7/2012
7/1 Sunday - 7 miles/ 3.5 running - 98deg
7/2 Monday - 8 miles/ 5 running - 99 deg - Fittek on treadmill - nice and cool
7/3 Tuesday - 9 miles/ 7 running - 100 deg....1st moon run in over 5 years...tired at end
7/4 Wednesday - 4.7 miles/ 3.8 running - 102 deg
7/5 Thur - 9.4 miles/ 6 running - AM bike path run 1.7M in 18:06 @ 132HR + 2m in 20:06 @ 145HR-good steady state, surprised felt this good
7/6 Friday - 5 miles/ 0 running - AM at Fittek on treadmill walk 3M with 2.5M @ 15% incline = 2000' el. gain, PM - visit Jason/Angella - go to shady hoolow trail in camlara park, nice trail
7/7 Saturday - 5 miles/ 4.1 running - Fittek on treadmill...good run 4.9 to 6 mph with low HR
Weekly totals = 48 miles/ 29running
An extreme hot week, hotest since the 1936 year. I stayed at home doing home repair/ remodel projects. My miles were less this week as it was too hot to walk the dogs at night so I did not get my usual 2 miles each evening. Otis has cabin fever. Had some great treadmill runs and got alot of good work done at home. very happy with that and next week looks to be back to normal weather.
7/2 Monday - 8 miles/ 5 running - 99 deg - Fittek on treadmill - nice and cool
7/3 Tuesday - 9 miles/ 7 running - 100 deg....1st moon run in over 5 years...tired at end
7/4 Wednesday - 4.7 miles/ 3.8 running - 102 deg
7/5 Thur - 9.4 miles/ 6 running - AM bike path run 1.7M in 18:06 @ 132HR + 2m in 20:06 @ 145HR-good steady state, surprised felt this good
7/6 Friday - 5 miles/ 0 running - AM at Fittek on treadmill walk 3M with 2.5M @ 15% incline = 2000' el. gain, PM - visit Jason/Angella - go to shady hoolow trail in camlara park, nice trail
7/7 Saturday - 5 miles/ 4.1 running - Fittek on treadmill...good run 4.9 to 6 mph with low HR
Weekly totals = 48 miles/ 29running
An extreme hot week, hotest since the 1936 year. I stayed at home doing home repair/ remodel projects. My miles were less this week as it was too hot to walk the dogs at night so I did not get my usual 2 miles each evening. Otis has cabin fever. Had some great treadmill runs and got alot of good work done at home. very happy with that and next week looks to be back to normal weather.
Saturday, July 7, 2012
Mettler Center: Miracles do happen - My road to recovery!!
"This person has many diseases of the foot........" This was the beginning of my MRI in Nov of 2007. The many diseases was tendonistis of many ligaments and tendons of the left ankle/foot. No tears were found. Lots of swelling.
In summary, I hurt and was in pain for every step of walking and running. I limped alot. I've been this way for most of the previous 7-10 years
I went to a foot podistrist: "...you runners are like a Tiger, who need to be put in a cage...", so he put me in a walking boot for 6 weeks, so I gained 15 lbs and my foot still hurt when I got out. I did not go back to him.
I looked for alterative medicine. I read about ART, active release therapy. I found a local chiropraptor who did ART. After a few promising sessions he left town, I left without hope BUT I did not give up.
I remembered Mettler Center had this technique they called MRT (mettler release technique). I said I would give them a chance.
The date was May 27, 2009. My appointment was with Jeff, there MRT physical therapist. He asked me my goal of thearapy. I said to be able to run as pain free as possible and that my passion was running, and I did it every day. He NEVER told be to stop. So we started with twice weekly one hour sessions. MRT works by breaking down scar tissue by using hands/fingers/with a sometimes "ballon" type finger cover to grip the skin and break down the adhesives of the fascia layers of skin, like 2 pieces of scotch tape. MRT breaks the adhesive, all by manual methods. It hurt, but stopped as soon as he stopped. It was slow going but Jeff was persistent and I gave him feedback, I keep running, and he kept a positive attitude with me. What I did not know at the time was I had the worst foot/ankle that he had ever seen. He later described my entire lower left leg as going from concrete to plaster to leather to actually close to normal moving skin tissue. I actually felt kind of proud to have the worst foot he ever saw, which was pretty silly thought.
By fall of 2010, progress was very noticable. I could walk, hike, run at about 75% pain -free which was a major breakthough. Jeff keep working with me. The MRT pain was great sometimes but I knew it was worth it and stopped as soon as he stopped. I started to describe the metal tool he used on my heel bump as the "bloodless knife" as it felt like a knife was cutting into my achilles tendon where it attached to the heel bone. He later told me he had never used that metal tool on anyone but me and to this day I am still the only one. I guess this is telling on how bad my heel was.
All along the foot pain became less and less, not day to day less but month to month or very gradual over time. Jeff was very patience with me as I continued to run and walk. I was getting my passion back and by 2011 spring I began to run more and more until I got to 25 miles and about 90% pain free. It was a miracle and I was very happy and very gratefull.
A major breakthough was the understanding of calf tightness to foot inflexiblity. Jeff worked tirelessly on stripping my calf muscles apart from each other vertically as I leaned against the wall. This allowed by foot to flex and move more and take the stress off my insertional tendonitis. I also began to do my own calf/foot massage at home and during runs.
I started to go from one to two then 3-4 weeks between sessions. I continued to get better, so well in fact I could not believe how good. I even hiked 116 miles of the AT over 7 days with very little pain last fall!! And I ran 2 races last year.
And that brings me to today, as the past several weeks I have had more pain free runs then I've had in 15 years. All without drugs or pain killers. Mirales can happen, if you believe.
To Jeff and the Mettler Center, words can not express my thanks to you. You have created a miracle cure for me and given me my passion back. Yep, these words are NOT adaquate. How about a million Thank You's!!. Nope, still not enough. Well, I guess sometimes words can not describe what one feels so deep inside.
Jeff, as you leave Champaign for Chicago, all the best to you. Never change your ways, you are a caring therapist who NEVER told me to adjust my goals of running (ever when later you confided to me, that you did not know if you could help me because my foot was so bad). You listened to me. You NEVER told me to stop or do less. You just believed in the MRT echnique and I believed in you.
THANK YOU!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
If anyone out there has lost their paasion of running/walking/hiking thru injury, do not give up. There are people out there to help you, you just have to find them. I am so lucky and gratefull to have found mine.
Mettler Center
In summary, I hurt and was in pain for every step of walking and running. I limped alot. I've been this way for most of the previous 7-10 years
I went to a foot podistrist: "...you runners are like a Tiger, who need to be put in a cage...", so he put me in a walking boot for 6 weeks, so I gained 15 lbs and my foot still hurt when I got out. I did not go back to him.
I looked for alterative medicine. I read about ART, active release therapy. I found a local chiropraptor who did ART. After a few promising sessions he left town, I left without hope BUT I did not give up.
I remembered Mettler Center had this technique they called MRT (mettler release technique). I said I would give them a chance.
The date was May 27, 2009. My appointment was with Jeff, there MRT physical therapist. He asked me my goal of thearapy. I said to be able to run as pain free as possible and that my passion was running, and I did it every day. He NEVER told be to stop. So we started with twice weekly one hour sessions. MRT works by breaking down scar tissue by using hands/fingers/with a sometimes "ballon" type finger cover to grip the skin and break down the adhesives of the fascia layers of skin, like 2 pieces of scotch tape. MRT breaks the adhesive, all by manual methods. It hurt, but stopped as soon as he stopped. It was slow going but Jeff was persistent and I gave him feedback, I keep running, and he kept a positive attitude with me. What I did not know at the time was I had the worst foot/ankle that he had ever seen. He later described my entire lower left leg as going from concrete to plaster to leather to actually close to normal moving skin tissue. I actually felt kind of proud to have the worst foot he ever saw, which was pretty silly thought.
By fall of 2010, progress was very noticable. I could walk, hike, run at about 75% pain -free which was a major breakthough. Jeff keep working with me. The MRT pain was great sometimes but I knew it was worth it and stopped as soon as he stopped. I started to describe the metal tool he used on my heel bump as the "bloodless knife" as it felt like a knife was cutting into my achilles tendon where it attached to the heel bone. He later told me he had never used that metal tool on anyone but me and to this day I am still the only one. I guess this is telling on how bad my heel was.
All along the foot pain became less and less, not day to day less but month to month or very gradual over time. Jeff was very patience with me as I continued to run and walk. I was getting my passion back and by 2011 spring I began to run more and more until I got to 25 miles and about 90% pain free. It was a miracle and I was very happy and very gratefull.
A major breakthough was the understanding of calf tightness to foot inflexiblity. Jeff worked tirelessly on stripping my calf muscles apart from each other vertically as I leaned against the wall. This allowed by foot to flex and move more and take the stress off my insertional tendonitis. I also began to do my own calf/foot massage at home and during runs.
I started to go from one to two then 3-4 weeks between sessions. I continued to get better, so well in fact I could not believe how good. I even hiked 116 miles of the AT over 7 days with very little pain last fall!! And I ran 2 races last year.
And that brings me to today, as the past several weeks I have had more pain free runs then I've had in 15 years. All without drugs or pain killers. Mirales can happen, if you believe.
To Jeff and the Mettler Center, words can not express my thanks to you. You have created a miracle cure for me and given me my passion back. Yep, these words are NOT adaquate. How about a million Thank You's!!. Nope, still not enough. Well, I guess sometimes words can not describe what one feels so deep inside.
Jeff, as you leave Champaign for Chicago, all the best to you. Never change your ways, you are a caring therapist who NEVER told me to adjust my goals of running (ever when later you confided to me, that you did not know if you could help me because my foot was so bad). You listened to me. You NEVER told me to stop or do less. You just believed in the MRT echnique and I believed in you.
THANK YOU!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
If anyone out there has lost their paasion of running/walking/hiking thru injury, do not give up. There are people out there to help you, you just have to find them. I am so lucky and gratefull to have found mine.
Mettler Center
Monday, July 2, 2012
Weekly Summary - 6/24 to 6/30/12
6/24 Sunday - 11.6 miles/ 6.6 running
6/25 Monday - 8.3 miles/ 6 running - rest pulse 41
6/26 Tuesday - 10.35 miles/ 5.1 running - 60 deg in AM - nice - this would the nicest day the rest of the week
6/27 Wednesday - 4.9 miles/ 3.6 running - rest pulse 40!!...no PM run - too much retirement party food at work
6/28 Thur - 7 miles/ 4.5 running - AM bike path run 2 x 2M in 20:39 @ 139HR + 19:43 @ 149HR-good steady state, a little tired in legs, be carefull to not push too hard
6/29 Friday - 9.6 miles/ 5 running - hot/humid...tired in PM
6/30 Saturday - 7.1 miles/ 4.6 running -AM -home to trails (hilly route (+380') plus Rose loop = 4.9M) then home PM- kitchen remodel.starts
Weekly totals = 59 miles/ 35running
An extreme hot week, soaked in sweat all the time, just trying to keep it fun....on Sat I started my at home vacation doing home repair/ remodel projects. Jason came to help with installing new kitchen countertops. worked all day 11am to 6pm then go out to eat so no long day this week. Next week is forecast as 95 deg each day. I may just walk alot outside then run inside at fittek, in between home projects.
June month totals = 267 miles/ 152 running
Half year totals = 1263 miles/ 681.4
On pace for 2500 total miles
6/25 Monday - 8.3 miles/ 6 running - rest pulse 41
6/26 Tuesday - 10.35 miles/ 5.1 running - 60 deg in AM - nice - this would the nicest day the rest of the week
6/27 Wednesday - 4.9 miles/ 3.6 running - rest pulse 40!!...no PM run - too much retirement party food at work
6/28 Thur - 7 miles/ 4.5 running - AM bike path run 2 x 2M in 20:39 @ 139HR + 19:43 @ 149HR-good steady state, a little tired in legs, be carefull to not push too hard
6/29 Friday - 9.6 miles/ 5 running - hot/humid...tired in PM
6/30 Saturday - 7.1 miles/ 4.6 running -AM -home to trails (hilly route (+380') plus Rose loop = 4.9M) then home PM- kitchen remodel.starts
Weekly totals = 59 miles/ 35running
An extreme hot week, soaked in sweat all the time, just trying to keep it fun....on Sat I started my at home vacation doing home repair/ remodel projects. Jason came to help with installing new kitchen countertops. worked all day 11am to 6pm then go out to eat so no long day this week. Next week is forecast as 95 deg each day. I may just walk alot outside then run inside at fittek, in between home projects.
June month totals = 267 miles/ 152 running
Half year totals = 1263 miles/ 681.4
On pace for 2500 total miles
Sunday, June 24, 2012
Weekly Summary - 6/17 to 6/23/2012
6/17 Sunday - 8 miles/ 5.5 - AM on BP doing 6 x 1 mile repeats w/ .1 mile walks- very hot/humid
6/18 Monday - 9.4 miles/ 5 running easy- 93 deg/ hot in PM so just run up all hills and walked everything else
6/19 Tuesday - 9 miles/ 5.9 running
6/20 Wednesday - 7 miles/ 4 running - PM walked uphill for 1000' elev. gain in 1.25M on 15% treadmill in 37 min @ 100 HR
6/21 Thur - 10 miles/ 4.8 running, AM run on BP 2x 2M in 21:26 @ 139HR + 20:00 @ 149HR-good steady state, a little tired in legs
6/22 Friday - 8 miles/ 5.1 running
6/23 Saturday - 14 miles/ 7 running -AM -home to trails 4mile and back got dehyrated towards end, did 13 min interval pace = 2h 7 m....at noon walked 2miles on 15% treadmill grade = 1600' elev gain in 54 min....I am not pushing the pace on these steep uphill walks.
Weekly totals = 65 miles/ 37running
A miracle for me: I have had more pain-free runs in the last 2 weeks than I've had in the past 12 years!!!!! Words can not express how good that feels. I will try in an upcoming post on how this happened.
6/18 Monday - 9.4 miles/ 5 running easy- 93 deg/ hot in PM so just run up all hills and walked everything else
6/19 Tuesday - 9 miles/ 5.9 running
6/20 Wednesday - 7 miles/ 4 running - PM walked uphill for 1000' elev. gain in 1.25M on 15% treadmill in 37 min @ 100 HR
6/21 Thur - 10 miles/ 4.8 running, AM run on BP 2x 2M in 21:26 @ 139HR + 20:00 @ 149HR-good steady state, a little tired in legs
6/22 Friday - 8 miles/ 5.1 running
6/23 Saturday - 14 miles/ 7 running -AM -home to trails 4mile and back got dehyrated towards end, did 13 min interval pace = 2h 7 m....at noon walked 2miles on 15% treadmill grade = 1600' elev gain in 54 min....I am not pushing the pace on these steep uphill walks.
Weekly totals = 65 miles/ 37running
A miracle for me: I have had more pain-free runs in the last 2 weeks than I've had in the past 12 years!!!!! Words can not express how good that feels. I will try in an upcoming post on how this happened.
Tuesday, June 19, 2012
Weekly Summary - 6/10 to 6/16/12
6/10 Sunday - 9.5 miles/ 5 running easy
6/11 Monday - 7.3 miles/ 3 running easy
6/12 Tuesday - 11.4 miles/ 6.2 running - good effort in AM + 22 Goat Mt's. in PM (600' El. gain)
6/13 Wednesday - 9.6 miles/ 4.8 running - easy
6/14 Thur - 6 miles/ 4 running, AM run on BP 2x 2M in 20:25 @ 137HR + 19:57 @ 148HR-good steady state
6/15 Friday - 9 miles/ 5 running- easy, getting hot
6/16 Saturday - 11 miles/ 6.5 running -AM w/ gregg at Clinton Lake trail, very dry, dirt, nice-2:18 @ 133 w/ 45R + 93W- we did 15 min mile intervals, progressivily walking more each mile as we went: W 1/2 mile then run to next mile, then walk until we hit 15 mins, then run to next mile, then walk to 30 mins, run to next mile etc etc, first mile we ran 12 mins then last 3 to 4 miles only ran 2-4 mins...very good/easy way to ran fast but in control
Weekly totals = 62 miles/ 34.5running....my 10th week over 50 miles in last 11 weeks...WOW, most in a long time but I'm keeping the running miles low
Good week......getting very hot/ low humid early in week with more humid later. My shin is much better. My instep feels stronger, not as weak. My left foot feels very very good, probably less aches and pains then in the past 15 years. I am truly lucky to have been to Mettler Center for the last 2 years. I now really like the Salomon XR crossmax shoes. The bottom of the foot protection is good and they feel part of my foot when I tie them tight. They even feel good on the road.
6/11 Monday - 7.3 miles/ 3 running easy
6/12 Tuesday - 11.4 miles/ 6.2 running - good effort in AM + 22 Goat Mt's. in PM (600' El. gain)
6/13 Wednesday - 9.6 miles/ 4.8 running - easy
6/14 Thur - 6 miles/ 4 running, AM run on BP 2x 2M in 20:25 @ 137HR + 19:57 @ 148HR-good steady state
6/15 Friday - 9 miles/ 5 running- easy, getting hot
6/16 Saturday - 11 miles/ 6.5 running -AM w/ gregg at Clinton Lake trail, very dry, dirt, nice-2:18 @ 133 w/ 45R + 93W- we did 15 min mile intervals, progressivily walking more each mile as we went: W 1/2 mile then run to next mile, then walk until we hit 15 mins, then run to next mile, then walk to 30 mins, run to next mile etc etc, first mile we ran 12 mins then last 3 to 4 miles only ran 2-4 mins...very good/easy way to ran fast but in control
Weekly totals = 62 miles/ 34.5running....my 10th week over 50 miles in last 11 weeks...WOW, most in a long time but I'm keeping the running miles low
Good week......getting very hot/ low humid early in week with more humid later. My shin is much better. My instep feels stronger, not as weak. My left foot feels very very good, probably less aches and pains then in the past 15 years. I am truly lucky to have been to Mettler Center for the last 2 years. I now really like the Salomon XR crossmax shoes. The bottom of the foot protection is good and they feel part of my foot when I tie them tight. They even feel good on the road.
Sunday, June 10, 2012
Weekly Summary - 6/3 to 6/9/2012
6/3 Sunday - 10 miles/ 8 running
6/4 Monday - 9.5 miles/ 3.4 running
6/5 Tuesday - 10 miles/ 6.1 running
6/6 Wednesday - 9.7 miles/ 5 running
6/7 Thur - 7 miles/ 4.1 running, AM run on BP 2x 2M in 22:39 @ 129HR + 20:37 @ 144HR
6/8 Friday - 6.8 miles/ 4 running
6/9 Saturday - 14.2 miles/6 running - 7AM- with gregg-2 loops of lake mingo, one before race in 90 mins (5min walk/10min run pattern) , then 2nd loop as sweep of race taking down ribbons in 2h 8 mins........l.foot/ankle very sore, forget how tough the steep ups/downs are on the ankles, especially the front of ankle/shin.
Weekly totals = 67 miles/ 36 running
Good solid week...cool b-u-t-full mornings, green with nice sunrises and deer everywhere. I did not do any speedwork so instead I did steep hills at LOW lake dam sled hill....this stressed the front of ankle/shin.....maybe next week I can NOT do the steep hills or the speedwork. The thurs AM bike path 2x 2M is great tempo like speed for me.
6/4 Monday - 9.5 miles/ 3.4 running
6/5 Tuesday - 10 miles/ 6.1 running
6/6 Wednesday - 9.7 miles/ 5 running
6/7 Thur - 7 miles/ 4.1 running, AM run on BP 2x 2M in 22:39 @ 129HR + 20:37 @ 144HR
6/8 Friday - 6.8 miles/ 4 running
6/9 Saturday - 14.2 miles/6 running - 7AM- with gregg-2 loops of lake mingo, one before race in 90 mins (5min walk/10min run pattern) , then 2nd loop as sweep of race taking down ribbons in 2h 8 mins........l.foot/ankle very sore, forget how tough the steep ups/downs are on the ankles, especially the front of ankle/shin.
Weekly totals = 67 miles/ 36 running
Good solid week...cool b-u-t-full mornings, green with nice sunrises and deer everywhere. I did not do any speedwork so instead I did steep hills at LOW lake dam sled hill....this stressed the front of ankle/shin.....maybe next week I can NOT do the steep hills or the speedwork. The thurs AM bike path 2x 2M is great tempo like speed for me.
Sunday, June 3, 2012
Weekly Summary - 5/27 to 6/2/2012
5/27 Sunday - 8.5 miles/ 3.3 running---hot, 95
5/28 Monday - 9 miles/ 3.8 running , hilly route at trails- not as hot
5/29 Tuesday - 9.2 miles/ 5.5 running, PM + 2x100m fast + 4 x .1M on bike path - did not feel good, form off _finally I will give up speedwork until it naturally comes during a regular run.
5/30 Wednesday - 12.2 miles/ 8.5 running....
5/31 Thur - 7 miles/ 4 running, AM run on BP tired 11:20-11:50 pace; PM- rhino race at trails-DQ/DNF'd-ran wrong course and did not finish entire route-took bud / otis
6/1 Friday - AM-3.1 miles/ 3.1 running - decided on a whimp to all run on bp loop - felt ok...off work to play in golf event thru work, fun!!
6/2 Saturday - 11.2 miles/ 6 running - ran/walked 9 on trails w/ Gregg.(walked 5min each mile) dogs w/ gregg- many other people out taday....made me miss not mowing these trails, grass was high and rough footing...the park mowers destroyed another brown trail marker
Weekly totals = 60.2 miles/ 34 running
The week started very hot and ended very cool with some much needed rain. I'm getting alot of miles but staying about the same weight wise. I'm not in as good a shape as last year but I hope to manage my hard running better this summer so I do not get overly tired.
5/28 Monday - 9 miles/ 3.8 running , hilly route at trails- not as hot
5/29 Tuesday - 9.2 miles/ 5.5 running, PM + 2x100m fast + 4 x .1M on bike path - did not feel good, form off _finally I will give up speedwork until it naturally comes during a regular run.
5/30 Wednesday - 12.2 miles/ 8.5 running....
5/31 Thur - 7 miles/ 4 running, AM run on BP tired 11:20-11:50 pace; PM- rhino race at trails-DQ/DNF'd-ran wrong course and did not finish entire route-took bud / otis
6/1 Friday - AM-3.1 miles/ 3.1 running - decided on a whimp to all run on bp loop - felt ok...off work to play in golf event thru work, fun!!
6/2 Saturday - 11.2 miles/ 6 running - ran/walked 9 on trails w/ Gregg.(walked 5min each mile) dogs w/ gregg- many other people out taday....made me miss not mowing these trails, grass was high and rough footing...the park mowers destroyed another brown trail marker
Weekly totals = 60.2 miles/ 34 running
The week started very hot and ended very cool with some much needed rain. I'm getting alot of miles but staying about the same weight wise. I'm not in as good a shape as last year but I hope to manage my hard running better this summer so I do not get overly tired.
Monday, May 28, 2012
1972 to 2012....40 years of The Olympics and Running!!!!!!!!!
In late July into August the London Olympics will be held. The olympics are special for me because in Sept of 1972 (40 years ago) ABC sports decided to show the entire mens marathon on live TV. As an impressenable 14 year old I sat in amazement as Frank Shorter ran 5 min mile after 5min mile. He surged at mile 9 and never looked back, winning the gold medal.....Frank Shorter, because of the TV exposure and being from the USA, brought forth the running boom that started me running and thousands of others. Although it was 4 years before I ever ran a race, I ran every day in the fall, spring and summer....I thought that winter was too cold to run outside so it was not until 1976 that I ran year round. I ran in long blue jeans w/ no shirt and black chuck taylor converse basketball shoes. My first run in shorts was summer 1976 1 month before my first race.
Running was something I loved from day one, and still love to this day. I can honestly say I've never had a boring run. I feel like the luckiest guy in the world, being able to do what I love to do every day. What else could someone wish for. In 2005 I had my first very bad injury where I could not run. I remember the first Buffalo run of the year I thought I would just walk , at least I could see everyone and talk. Well, I felt out of place, and as the "buffalo" ran off down the trail I walked from behind quickly and it hit me, I could not run, and I missed something that I had taken for granted. I stopped and watched them go...I walked over to my car and drove home, and had myself a little cry.
Well, in the 7 years since I have learned to value movement, whether it running, walking or hiking. As I celebrate my 40th year of running, may some impressable kids somewhere watch the 2012 olympics and find there own love of running.
Running was something I loved from day one, and still love to this day. I can honestly say I've never had a boring run. I feel like the luckiest guy in the world, being able to do what I love to do every day. What else could someone wish for. In 2005 I had my first very bad injury where I could not run. I remember the first Buffalo run of the year I thought I would just walk , at least I could see everyone and talk. Well, I felt out of place, and as the "buffalo" ran off down the trail I walked from behind quickly and it hit me, I could not run, and I missed something that I had taken for granted. I stopped and watched them go...I walked over to my car and drove home, and had myself a little cry.
Well, in the 7 years since I have learned to value movement, whether it running, walking or hiking. As I celebrate my 40th year of running, may some impressable kids somewhere watch the 2012 olympics and find there own love of running.
Weekly summary - 5/20 to 5/26/12
5/20 Sunday - 6 miles/ 3 running
5/21 Monday - 4.7 miles/ 3.8 running , hilly route at trails
5/22 Tuesday - 9.4 miles/ 7 running, AM runabout on trailsw/ Greggfor60 m + 3x1min &4 x 3m fast in PM..a little tired today
5/23 Wednesday - 9.6 miles/ 4.2 running...AM hilly trail route all walk except run up all hills
5/24 Thur - 6.5 miles/ 4.2 running, AM run on BP 10:50 to 10:00 pace
5/25 Friday - 7 miles/ 4.3 running
5/26 Saturday - 7 miles/ 4.8 running - 85 deg, planned 5W/10R- home to trails hilly route back home + ball field...90 min total...very hot weekend is herer....drive to S.IL back Sunday PM
Weekly totals = 50.2 miles/ 31.3 running
Hot week, a little tired, toomuch harder runs on TuesdayAM/PM and Thurs AM.....Tues fast runs were too much for left foot shin/tibila tendonitos, sorerest of the week
The heat was okay w/low humidity but very draining....it reminds me of how heat effects the body
5/21 Monday - 4.7 miles/ 3.8 running , hilly route at trails
5/22 Tuesday - 9.4 miles/ 7 running, AM runabout on trailsw/ Greggfor60 m + 3x1min &4 x 3m fast in PM..a little tired today
5/23 Wednesday - 9.6 miles/ 4.2 running...AM hilly trail route all walk except run up all hills
5/24 Thur - 6.5 miles/ 4.2 running, AM run on BP 10:50 to 10:00 pace
5/25 Friday - 7 miles/ 4.3 running
5/26 Saturday - 7 miles/ 4.8 running - 85 deg, planned 5W/10R- home to trails hilly route back home + ball field...90 min total...very hot weekend is herer....drive to S.IL back Sunday PM
Weekly totals = 50.2 miles/ 31.3 running
Hot week, a little tired, toomuch harder runs on TuesdayAM/PM and Thurs AM.....Tues fast runs were too much for left foot shin/tibila tendonitos, sorerest of the week
The heat was okay w/low humidity but very draining....it reminds me of how heat effects the body
Monday, May 21, 2012
Weekly Summary - 5/13 to 5/19/12
5/13 Sunday - 9 miles/ 0 running -2 hour "just walking" in AM
5/14 Monday - 6.7 miles/ 3.8 running , hilly route at trails
5/15 Tuesday - 11.2 miles/ 5.8 running, AM w/ Gregg + 10x1min fast in PM
5/16 Wednesday - 7 miles/ 3.7 running
5/17 Thur - 8 miles/ 4 running, AM run on BP 11:33 to 10:55 pace
5/18 Friday - 4.4 miles/ 2.5 running
5/19 Saturday - 11 miles/ 0 running - AM hiking w/ Tommy at land between the lakes in KY (canal loop trail)....hot day, steady good hike , 3h 16m @ 105 HR
Weekly totals = 57 miles/ 20 running
Less running this week...foot sore early but good therapy session helped....in-step not as sore....r. knee still ache/pain sometimes but mostly good
5/14 Monday - 6.7 miles/ 3.8 running , hilly route at trails
5/15 Tuesday - 11.2 miles/ 5.8 running, AM w/ Gregg + 10x1min fast in PM
5/16 Wednesday - 7 miles/ 3.7 running
5/17 Thur - 8 miles/ 4 running, AM run on BP 11:33 to 10:55 pace
5/18 Friday - 4.4 miles/ 2.5 running
5/19 Saturday - 11 miles/ 0 running - AM hiking w/ Tommy at land between the lakes in KY (canal loop trail)....hot day, steady good hike , 3h 16m @ 105 HR
Weekly totals = 57 miles/ 20 running
Less running this week...foot sore early but good therapy session helped....in-step not as sore....r. knee still ache/pain sometimes but mostly good
Monday, May 14, 2012
Respecting the value of "Just Walking"
Yesterday, I woke up sore and little tired from working on the roof , cleaning the gutters and from a little harder running. So I decided to just walk for 2 hours instead of a run/walk. The morning was nice not cold,not hot as I walked from home to the trails. I walked steady,not hard or super fast and not slow.....just good and steady. I got to thinking "Is this training??"
As Arthur Newton, 1920-30's distance runner observed, walking does not make one a better runner. However, it does make one a better walker...AND if I am ever going to do another ultra race I will walk ALOT. In fact, in a 100 miler I will need to walk at least 60% of the time, probably more. The pace does not need to be fast, 15:30 to 16:30 pace is good.
So I walked a course going up as many hills as we got on the trails course. My heartrate was low, in the 80's, and my feet felt good. I finished my estimated 7.2 miles in just under 2 hours w/ avg. HR of 87. This equals 1450 heart beats per mile, which is good for me.
I did not run at all yesterday.....probably a good thing for my legs. Just walking is okay with me now. I used to never walk or at least run/walk. With being basicly injured for the past 7 years I've learned to enjoy walking. Now I respect the "walk".....there is a place in "training" for walking. (Of cousre, hiking in the mountains would be nice to do everyday, but that's for another post).
Maybe, I'll extend my "just walking" to 3 to 4 hours but I need to be creative in my route unless I want to drive to a nicer course/trail.....we will see but I need to watch my running totals and maybe "just walking" will do the treat and along the way help me to a new level of fitness.
As Arthur Newton, 1920-30's distance runner observed, walking does not make one a better runner. However, it does make one a better walker...AND if I am ever going to do another ultra race I will walk ALOT. In fact, in a 100 miler I will need to walk at least 60% of the time, probably more. The pace does not need to be fast, 15:30 to 16:30 pace is good.
So I walked a course going up as many hills as we got on the trails course. My heartrate was low, in the 80's, and my feet felt good. I finished my estimated 7.2 miles in just under 2 hours w/ avg. HR of 87. This equals 1450 heart beats per mile, which is good for me.
I did not run at all yesterday.....probably a good thing for my legs. Just walking is okay with me now. I used to never walk or at least run/walk. With being basicly injured for the past 7 years I've learned to enjoy walking. Now I respect the "walk".....there is a place in "training" for walking. (Of cousre, hiking in the mountains would be nice to do everyday, but that's for another post).
Maybe, I'll extend my "just walking" to 3 to 4 hours but I need to be creative in my route unless I want to drive to a nicer course/trail.....we will see but I need to watch my running totals and maybe "just walking" will do the treat and along the way help me to a new level of fitness.
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