Monday: Off. Was very tired after not getting enough sleep the night before and went to bed super early. Kind of disappointed, but made up for it throughout the week.
Tuesday: 13 miles, 2500' gain, 1:44. JCC to shortly before CC and back. Planned for 15, but didn't quite have time and had to turn around a little before the typical midpoint. With Adrian Shipley.
Wednesday: 17 miles, 2500' gain, 2:17. JCC to CC, 1.5 miles up the canyon, at which point it started hailing, despite the fact that the storm was supposed to be a few hours out still. Was running with Adrian Shipley and we both had shorts and thin jackets + 1 pair of gloves to share (ie, we each used one glove so that neither of us would completely die of frostbite). Not wanting to die, which was basically the theme of the 2nd half of the run, we turned around at this point (9 miles, 1 mile early of the 10 out we had planned to get an even 20). We went back to the bottom of CC and climbed up to the meadow above CC, at which point we were greeted by deafening 60-or-so mph winds and a snowfall that was getting more and more outrageous, ie not fun when the temps were around 15F. Not wanting to die far up on a mountain, we exited back down to the neighborhood and ran roads from there hoping to get wind blockage from houses. Unfortunately, the weather just got worse and worse, so with a little over a mile to go, I suggested that we stop at Shriner's Hospital to warm up our totally numb hands for a few minutes before finishing. We did so, and as soon as we left, we were greeted with a gust of wind so strong that it carried a big enough blanket in front of me that I momentarily could not even see my hands. Fun. Despite having warmed back up for 5 or so minutes, I instantly became numb in numerous digits again and finished the run with 3 numb fingers and 3 numb toes thanks to having soaked my shoes in mud earlier in the run. This run absolutely sucked.
Thursday: 21 miles, 3500' gain, 3:01. JCC to CC, 3 miles up CC, and back. Took it pretty easy. Ran by myself.
Friday: Off. Frustrating, but didn't get home until 10PM and had a long run planned for 9:30 AM on Saturday, so I decided to just go to bed.
Saturday: 37 miles, 10,000' gain (split 33 with 7500' gain in 5:23, then 4 miles with 2500' gain in 1:30-ish, didn't time the 2nd one). Started the day with 33 miles in tons and tons of deep snow with Adrian Shipley. Ran JCC to CC, the annoying long way (actually there really isn't a short way) up to the ridgeline, back along the winding path to the radio towers, back down to city creek, almost all the way up city creek canyon (turned around when the snow was knee deep without any sort of path near the top), back down to the bottom of CC, and back to JCC. Breakfast consisted of 2 Reese's eggs and my in-run nutrition consisted of 7 more reese's eggs plus about 40 ounces of gatorade and 8 or so ounces of water. Felt great all the way through and we actually ran the last mile at sub-6 pace to avoid getting passed by a particularly zealous women that wanted our scalps. Definitely encouraging to be able to pick it up that much at the end of a 5:23 effort, even if that effort was pretty easy the whole time. After this, I got a quick bite of food, went home for dry socks, then picked up Mark Lehmkuhle to go do a lap on the west side of Grandeur Peak with Jared Campbell on his 10-lap Grandeur day (a fundraiser for Breathe Utah). Unfortunately, Mark was on a time crunch and Jared was slightly behind the schedule Mark anticipated for him, so we only got up the false peak for 2500' of climb and 4 miles or so. This was one of the iciest runs I've ever experienced and the west side of the mountain is unbelievably steep in most parts, so I was a bit concerned about tumbling down the whole thing. Fortunately, this did not happen. Haha... Oh, and, importantly, legs felt completely normal on the 2nd run despite the long early effort and the nearly 7 hours of running for the day.
Sunday: 6 miles, roads, 55 minutes, no gain. Super easy recovery run since the legs felt slightly sore today.
Weekly totals: 94 miles, 18500' gain. Obviously I'm disappointed about missing Monday and Friday, but I'd say that 94 miles is a good week considering that I missed 2 days. I'm going to be more careful to not miss days in the future, if at all possible. I'm looking for a big week this next week, so we'll see what that entails. I'm planning to mix in some roads to prepare my feet for the hard slickrock at Moab 12 hour in a few weeks, so I should be able to get in substantially more mileage if I spend the same amount of time running.
Great music I listened to this past week (and one of the best music videos I've ever seen):
Sunday, March 4, 2012
Sunday, February 26, 2012
Week of 2-20-12: 114 miles, 20k' gain.
Monday: 17 miles, 2500' gain, 2:35. Up and down City Creek Canyon, utilizing the trail rather than the road up until the trail ended, plus some more out front of the canyon. The road ended up being covered in snow entirely shortly after the road ended, so the whole in-canyon portion felt like a trail run. There was a semi-path blazed for the first bit of the snow-covered road part, but the top mile had no tracks whatsoever, so I got to blaze my way through snow that got up to literally waist deep in a few spots at the very top, which was very slow and VERY cold given that I never wear long pants (literally, my picture in the header of this blog is the only run in over 3 years during which I wore long pants). Fun!
Tuesday: 15 miles, 3000' gain, 2:10. Jcc to City Creek and back, pretty easy.
Wednesday: 16 miles, 3000' gain, 2:17. My building on campus to JCC to City Creek and back, also pretty easy.
Thursday: 10 miles, no gain, 1:04. Ran on a treadmill, kept it at a 2% decline so I could run a bit faster while having it feel easier on the legs. Ran the first 5 pretty easily in 33:30 or so, then decided to throw in a super fast (for me) quarter mile pickup at 13.5mph (4:27/mile pace). Unfortunately, I actually broke the treadmill doing this, so I had to move to the one next to it to finish the run. Kept it easy through 7 miles and then knocked off the last 3 in 5:57, 5:40, and 5:08. Felt pretty in control, though the next day when I had to go out for another long run, I kind of wished I had taken it super easy the whole time as planned.
Friday: 22 miles, 5500' gain, 3:12. My building on campus to JCC to City Creek, up the north side to the saddle, then left a bit from the saddle more to get to the highest point in that area, then back. Legs felt slightly rough in the final climb back out of city creek.
Saturday: 8 miles, no gain, 1:12. Run on roads, and, obviously, this was a super easy recovery run. I skied Snowbird earlier in the day and knew that I had to make that day's run all about recovery to get my legs fresh for Sunday.
Sunday: 26 miles, 6000' gain, 3:40. Jcc to City Creek, up to the north side saddle, along the shoreline trail from there to the low radio towers, then horseshoe back along the ridgeline to a bit past the highest radio towers, then all the way back. Legs actually felt quite good the whole time, which was a bit surprising.
Weekly total: 114 miles, 20,000' gain. I think my gain counts are slightly low for the JCC to City Creek and back runs, so the entire week's worth of gain is probably slightly higher than the listed 20,000'. Overall, this was a great week. I haven't done a good 100+ week in some time and I was originally only planning for somewhere in the 90s, but I felt good and just rolled with it.
For next week, I don't have an exact mileage number in mind, but I'm thinking it'll be slightly less in overall mileage (probably 100-110) with a longer long run.
Yes, I realize this is a big increase in mileage, but I felt 100% in control the whole week and did a great job of listening to my body, so I'm not worried.
Oh, and since the hip new thing for blogging trail runners to do is to post the music you've been listening to, this band has been in my playlist a lot this past week:
Tuesday: 15 miles, 3000' gain, 2:10. Jcc to City Creek and back, pretty easy.
Wednesday: 16 miles, 3000' gain, 2:17. My building on campus to JCC to City Creek and back, also pretty easy.
Thursday: 10 miles, no gain, 1:04. Ran on a treadmill, kept it at a 2% decline so I could run a bit faster while having it feel easier on the legs. Ran the first 5 pretty easily in 33:30 or so, then decided to throw in a super fast (for me) quarter mile pickup at 13.5mph (4:27/mile pace). Unfortunately, I actually broke the treadmill doing this, so I had to move to the one next to it to finish the run. Kept it easy through 7 miles and then knocked off the last 3 in 5:57, 5:40, and 5:08. Felt pretty in control, though the next day when I had to go out for another long run, I kind of wished I had taken it super easy the whole time as planned.
Friday: 22 miles, 5500' gain, 3:12. My building on campus to JCC to City Creek, up the north side to the saddle, then left a bit from the saddle more to get to the highest point in that area, then back. Legs felt slightly rough in the final climb back out of city creek.
Saturday: 8 miles, no gain, 1:12. Run on roads, and, obviously, this was a super easy recovery run. I skied Snowbird earlier in the day and knew that I had to make that day's run all about recovery to get my legs fresh for Sunday.
Sunday: 26 miles, 6000' gain, 3:40. Jcc to City Creek, up to the north side saddle, along the shoreline trail from there to the low radio towers, then horseshoe back along the ridgeline to a bit past the highest radio towers, then all the way back. Legs actually felt quite good the whole time, which was a bit surprising.
Weekly total: 114 miles, 20,000' gain. I think my gain counts are slightly low for the JCC to City Creek and back runs, so the entire week's worth of gain is probably slightly higher than the listed 20,000'. Overall, this was a great week. I haven't done a good 100+ week in some time and I was originally only planning for somewhere in the 90s, but I felt good and just rolled with it.
For next week, I don't have an exact mileage number in mind, but I'm thinking it'll be slightly less in overall mileage (probably 100-110) with a longer long run.
Yes, I realize this is a big increase in mileage, but I felt 100% in control the whole week and did a great job of listening to my body, so I'm not worried.
Oh, and since the hip new thing for blogging trail runners to do is to post the music you've been listening to, this band has been in my playlist a lot this past week:
Monday, February 20, 2012
Week of 2-13-12
Monday: 7 miles, 500' gain, with Holly. 3 miles up City Creek Canyon with 500' gain, 23 min, 3 miles back down with 500' drop, 17 minutes, 1 mile cooldown.
Tuesday: 19 miles, 5000' gain, with Adrian Shipley. JCC to City Creek on Shoreline Trail, then up to the saddle in the ridgeline above city creek and back. 3:06 (so, easy-moderate). Pace was significantly slowed by copious amounts of mud, especially on the North Side of City Creek.
Wednesday: 10 miles, 2000' gain, 2 mile warmup around campus followed by JCC to 5-way and back, moderately hard on the way out, hard on the way back. 59 for the 8 miles with 2000' gain. Slowed by mud. Ran with the new New Balance MT00 and loved it.
Thursday: 16 miles, 3000' gain, Middle campus to JCC to city creek and back. 2:03, so moderate pace for this loop with a couple relatively serious climbs. Slowed by mud. New Balance MT00 again. Great shoe.
Friday: Off, letting legs recover for a big Saturday.
Saturday: 24 miles, 5500' gain, with Joe Dean. JCC to City Creek to ridgeline as on Tuesday, but then further through the south and west around the mountain and up to radio towers, then back. Took it out easy since Joe hasn't been training climbs like I have. Stuck together until we were nearing the 5-way on the way back, at which point I took off and ran moderately hard for the last 4.5 miles. Total time of 4:13. Very easy effort for all but the last 4.5 miles, overall slowed by mud once again. Ran this in the MT00 again and I think this will be my go to shoe from now on.
Sunday: Off, letting legs recover to hit another big day today (Monday) that I'm about to do since it's President's Day.
Total: 76 miles, 16000' gain. Not bad for only running 5 of the 7 days. If I hadn't been switching up the footwear, I wouldn't have taken any days off, but the MT00s are totally flat and I haven't worn a totally flat shoe in awhile, so I wanted to make sure I didn't overwork my calves. Overall, I'm pleased with the week and will be shooting for at least 15 more this next week.
Tuesday: 19 miles, 5000' gain, with Adrian Shipley. JCC to City Creek on Shoreline Trail, then up to the saddle in the ridgeline above city creek and back. 3:06 (so, easy-moderate). Pace was significantly slowed by copious amounts of mud, especially on the North Side of City Creek.
Wednesday: 10 miles, 2000' gain, 2 mile warmup around campus followed by JCC to 5-way and back, moderately hard on the way out, hard on the way back. 59 for the 8 miles with 2000' gain. Slowed by mud. Ran with the new New Balance MT00 and loved it.
Thursday: 16 miles, 3000' gain, Middle campus to JCC to city creek and back. 2:03, so moderate pace for this loop with a couple relatively serious climbs. Slowed by mud. New Balance MT00 again. Great shoe.
Friday: Off, letting legs recover for a big Saturday.
Saturday: 24 miles, 5500' gain, with Joe Dean. JCC to City Creek to ridgeline as on Tuesday, but then further through the south and west around the mountain and up to radio towers, then back. Took it out easy since Joe hasn't been training climbs like I have. Stuck together until we were nearing the 5-way on the way back, at which point I took off and ran moderately hard for the last 4.5 miles. Total time of 4:13. Very easy effort for all but the last 4.5 miles, overall slowed by mud once again. Ran this in the MT00 again and I think this will be my go to shoe from now on.
Sunday: Off, letting legs recover to hit another big day today (Monday) that I'm about to do since it's President's Day.
Total: 76 miles, 16000' gain. Not bad for only running 5 of the 7 days. If I hadn't been switching up the footwear, I wouldn't have taken any days off, but the MT00s are totally flat and I haven't worn a totally flat shoe in awhile, so I wanted to make sure I didn't overwork my calves. Overall, I'm pleased with the week and will be shooting for at least 15 more this next week.
Thursday, February 16, 2012
Last few weeks
I had to take 2 more weeks in there to let a banged up foot heal up (could have cleared up faster if I more religiously followed my stretching plan from Pete Egoscue's 'Egoscue Method of Health Through Motion', which cleared it up within a couple days once I finally decided to use it and stick to it).
I did about 30-40 a week for the weeks of 1-23-12 and 1-30-12 and a 17 mile hard nearly tempo effort run near the beginning of the week of 1-23-12 is what seemed to flare the foot. Training seems negligible, but totals were about 70 between the 2 weeks.
Week of 2-6:
Monday: 6 miles, easy: 3 loops of Liberty Park plus an extra 2 miles.
Tuesday: 12 miles, 3500' gain, with Adrian Shipley. Up the west side of City Creek Canyon, over the ridgeline, down to the meadow that leads to eastern North Salt Lake, back up to the ridgeline north of the radio towers, in and around there, down capital hill, and back through a bit of roads.
Wednesday: 10 miles, 2000' gain: Lower Campus to JCC to 5-way and back.
Thursday: 4 miles: 5k on treadmill at 1% decline (to make up for altitude) in 17:24 (5:55, 5:35, 5:24, and last .1 in :30) plus cooldown.
Friday: 16 miles, 3500' gain: Lower Campus up to JCC, up dry creek to city creek along Bonneville Shoreline, and back, with Adrian Shipley.
Saturday: Skiing for a few hours, no running.
Sunday: 7 miles, 1000' gain, easy, City Creek Canyon.
Total: 55 miles, 9000' gain. A good bridge week to get me back to high mileage.
Current week of 1-13-12 is at 52 miles with 11000' climb after Mon-Thurs, so I'm off to a good start. Foot is finally good after a month or so of occasional mild irritation. It never really hurt too much and never was much of an injury per se, but I decided to be careful so as not to drag anything into a big training cycle.
I did about 30-40 a week for the weeks of 1-23-12 and 1-30-12 and a 17 mile hard nearly tempo effort run near the beginning of the week of 1-23-12 is what seemed to flare the foot. Training seems negligible, but totals were about 70 between the 2 weeks.
Week of 2-6:
Monday: 6 miles, easy: 3 loops of Liberty Park plus an extra 2 miles.
Tuesday: 12 miles, 3500' gain, with Adrian Shipley. Up the west side of City Creek Canyon, over the ridgeline, down to the meadow that leads to eastern North Salt Lake, back up to the ridgeline north of the radio towers, in and around there, down capital hill, and back through a bit of roads.
Wednesday: 10 miles, 2000' gain: Lower Campus to JCC to 5-way and back.
Thursday: 4 miles: 5k on treadmill at 1% decline (to make up for altitude) in 17:24 (5:55, 5:35, 5:24, and last .1 in :30) plus cooldown.
Friday: 16 miles, 3500' gain: Lower Campus up to JCC, up dry creek to city creek along Bonneville Shoreline, and back, with Adrian Shipley.
Saturday: Skiing for a few hours, no running.
Sunday: 7 miles, 1000' gain, easy, City Creek Canyon.
Total: 55 miles, 9000' gain. A good bridge week to get me back to high mileage.
Current week of 1-13-12 is at 52 miles with 11000' climb after Mon-Thurs, so I'm off to a good start. Foot is finally good after a month or so of occasional mild irritation. It never really hurt too much and never was much of an injury per se, but I decided to be careful so as not to drag anything into a big training cycle.
Monday, January 16, 2012
Last 4 weeks
Week of 12-19-11: 39 miles in the first 3 days, capped with a good 20 mile effort in Afton State Park in Minnesota, but unfortunately, I got a pretty bad virus and had to take the rest of the week off as I was feeling pretty under the weather.
Week of 12-26-11: Rested to finish recovering from the illness, which took through about the 29th. On the 30th, I ran in the Across the Years 24 hour. Having only just over 2 weeks of decent training for this race, I didn't want to go in with too much expectations, especially since I'm just rebuilding my fitness right now. I ended up doing 63 miles, at which point I felt that I had done enough to be happy with the result. I had probably another 15-20 miles in my legs before things got really ugly, but I knew that I didn't have a full 100 miles in me. Hving already made more than 100km, I decided that somewhere between 75-85 wasn't really that much better than 63, considering that both would be shy of 100, so I figured that I would play it safe and just use this as another step in the build to be ready for a good 100 in the summer. This was 25 miles farther than anything else I did all at once in 2011, so I'm pretty happy with what I did, even if I know that I could've gotten in more miles. No running on Saturday or Sunday afterwards, just some fun New Year's Eve celebrations with Matt Taylor and his family in St George.
Week of 1-2-12: Took the first week back pretty easy, especially since my peroneus longus muscle (the portion through the outside bottom of the foot) in my right foot felt a bit strained. 31 miles for the week in 4 days of running, with the longest outing being 11 miles in Mill Creek with Adrian Shipley (Pipeline plus Mt Aire out and back). Also got in a couple hours of skiing at Snowbird, though the lack of snow will probably keep me from going back much until we get a legitimate storm.
Week of 1-9-12: Started the week with a moderate 12 mile run at a hair under 7:00/mile on Monday. Unfortunately, this proved to be a bit much for my still slightly sore foot and it made me relatively sore for a couple days afterwards. Took of Tues/Wed/Thurs to make sure that the foot would recover, then did just a 3 mile pickup test run on Friday (splits of 7:30, 7:20, 5:30). Foot didn't quite feel perfect, but it felt mostly better. Took Saturday off to make sure things would be OK, then did 3 hours, 35 minutes on Sunday. No idea what the length was, but it was certainly well shorter than a typical 3 1/2+ hour outing. Did the run with Jared Campbell, Ryan McDermitt, and Mark Lehmkuhle. Jared is training for Barkley and Ryan likes doing absurdly ridiculous routes, so we navigated what is considered to be one of the most difficult ridgelines in the entire Wasatch range. I don't know the exact name of the route we took, but it was the 2nd ridge to the right of Emigration Canyon (as looking towards the canyon from the city, ie the unbelievably jagged and steep one, as shown as the tallest ridge in this crappy picture, which does not accurately reflect the fact that the ridge is several thousand feet above the valley).
There was no trail for most of the route, the course was littered in massive boulders, the bushes were barkley-thick for most of the way:
, there were a lot of very very steep drops and climbs, the wind on the ridgeline was 50+ mph, and there were a number of outrageously tough portions where I had to use hands and knees to get around large obstacles (usually rocks right next to a huge cliff drop), so well over half of this "run" did not involve actual running. I'd give the run 7 miles, as even the very few runnable portions were incredibly steep and slow. So yeah, only 22 miles for the week, but my foot held up fine today and I feel totally ready to start hitting the training again.
Week of 12-26-11: Rested to finish recovering from the illness, which took through about the 29th. On the 30th, I ran in the Across the Years 24 hour. Having only just over 2 weeks of decent training for this race, I didn't want to go in with too much expectations, especially since I'm just rebuilding my fitness right now. I ended up doing 63 miles, at which point I felt that I had done enough to be happy with the result. I had probably another 15-20 miles in my legs before things got really ugly, but I knew that I didn't have a full 100 miles in me. Hving already made more than 100km, I decided that somewhere between 75-85 wasn't really that much better than 63, considering that both would be shy of 100, so I figured that I would play it safe and just use this as another step in the build to be ready for a good 100 in the summer. This was 25 miles farther than anything else I did all at once in 2011, so I'm pretty happy with what I did, even if I know that I could've gotten in more miles. No running on Saturday or Sunday afterwards, just some fun New Year's Eve celebrations with Matt Taylor and his family in St George.
Week of 1-2-12: Took the first week back pretty easy, especially since my peroneus longus muscle (the portion through the outside bottom of the foot) in my right foot felt a bit strained. 31 miles for the week in 4 days of running, with the longest outing being 11 miles in Mill Creek with Adrian Shipley (Pipeline plus Mt Aire out and back). Also got in a couple hours of skiing at Snowbird, though the lack of snow will probably keep me from going back much until we get a legitimate storm.
Week of 1-9-12: Started the week with a moderate 12 mile run at a hair under 7:00/mile on Monday. Unfortunately, this proved to be a bit much for my still slightly sore foot and it made me relatively sore for a couple days afterwards. Took of Tues/Wed/Thurs to make sure that the foot would recover, then did just a 3 mile pickup test run on Friday (splits of 7:30, 7:20, 5:30). Foot didn't quite feel perfect, but it felt mostly better. Took Saturday off to make sure things would be OK, then did 3 hours, 35 minutes on Sunday. No idea what the length was, but it was certainly well shorter than a typical 3 1/2+ hour outing. Did the run with Jared Campbell, Ryan McDermitt, and Mark Lehmkuhle. Jared is training for Barkley and Ryan likes doing absurdly ridiculous routes, so we navigated what is considered to be one of the most difficult ridgelines in the entire Wasatch range. I don't know the exact name of the route we took, but it was the 2nd ridge to the right of Emigration Canyon (as looking towards the canyon from the city, ie the unbelievably jagged and steep one, as shown as the tallest ridge in this crappy picture, which does not accurately reflect the fact that the ridge is several thousand feet above the valley).
There was no trail for most of the route, the course was littered in massive boulders, the bushes were barkley-thick for most of the way:
, there were a lot of very very steep drops and climbs, the wind on the ridgeline was 50+ mph, and there were a number of outrageously tough portions where I had to use hands and knees to get around large obstacles (usually rocks right next to a huge cliff drop), so well over half of this "run" did not involve actual running. I'd give the run 7 miles, as even the very few runnable portions were incredibly steep and slow. So yeah, only 22 miles for the week, but my foot held up fine today and I feel totally ready to start hitting the training again.
Monday, December 19, 2011
Week of 12-12-11
Monday: 13 miles, 2000' gain, upper Campus to 5-way and back + 2 miles of extra jogging to and from work, with Holly (whose first birthday is on the 22nd, which I guess makes her almost 7 in "people years"), and Adrian Shipley for main run.
Tuesday: 16 miles, 2000' gain, far end of research park to 5-way and back + 2 miles of extra jogging to and from work, solo.
Wednesday: 16 miles, 2000' gain, 5 miles of literally running errands by foot + upper campus to 5-way and back, with Adrian for main run.
Thursday: 10 miles, 8 on treadmill at easy pace (high 7s pace) + 2 miles jogging to and from work, solo, obviously
Friday: Off, spent the night at a Christmas party preparing for the next day's long day (ie, eating Christmas cookies and drinking cognac... hah...)
Saturday: 30 miles, 7000' gain, about 4 1/2 hours (ie around 9 minute pace, so nice and easy), + 2 1/2 hours of skiing, first 72 or 73 minutes with Adrian Shipley, before he turned around to get to work, solo after that, with no music or anything else. This day was obviously a bit on the long side. Upper campus to city creek canyon via shoreline to top of city creek (using as much trail as possible instead of roads to gain an extra mile on both the way up and down in the canyon), back down the trail, and back to upper campus. The climb out of City Creek to the 5-way (around 1500' or so) was pretty tough after the previous 22 miles, but I made it through OK. I think the main reason for toughness of the climb was the intentional calorie/hydration semi-deficit (no breakfast before-hand and only 600 calories + 15 ounces of water for the 30 miles). Finished feeling a bit hungry, but satisfied with how far my metabolism has rebounded since the whole mono incident that trashed it. After running, I went up to Brighton and skied for 2 1/2 hours with old HS cross country teammate Bill Mennell. Overall, this day proved to be really useful for making sure my mental fortitude was where it needs to be as I go into a 24 hour race in a couple weeks with far less than ideal training. I was not happy to have to go up a big climb after 22 miles of minimal calories and hydration, but this is the type of challenge that, when passed, makes me feel ready to tackle the big stuff.
Sunday: 5 miles, super easy, treadmill. Shaking out the legs after quite a bit of physical activity the day before.
Weekly Total: 90 miles, 13000' gain. I was originally thinking I'd do around 100, but didn't have a chance to get out on Friday. I thought about doubling Saturday/Sunday, but figured that the recovery was more important than an arbitrary mileage goal. 2 1/2 hours of pretty intense non-stop skiing (ie, skiing moguls and then bombing the groomers as hard as possible) probably gives my legs the same workout as the extra 10 miles anyway. Pretty satisfied with the week and as of Monday, I got a nice start to this next week with fresh legs.
The next week will probably be a little bit more miles, but with a lot less gain, due to flying home to Minnesota tomorrow. The goal is to once again hit the miles feeling fresh and rather than one long day, I'll probably shoot for back to back longer days on Friday/Saturday. That's still up in the air depending on Christmas Eve plans, etc, but I'm looking forward to a good week on my favorite Minnesota routes.
Tuesday: 16 miles, 2000' gain, far end of research park to 5-way and back + 2 miles of extra jogging to and from work, solo.
Wednesday: 16 miles, 2000' gain, 5 miles of literally running errands by foot + upper campus to 5-way and back, with Adrian for main run.
Thursday: 10 miles, 8 on treadmill at easy pace (high 7s pace) + 2 miles jogging to and from work, solo, obviously
Friday: Off, spent the night at a Christmas party preparing for the next day's long day (ie, eating Christmas cookies and drinking cognac... hah...)
Saturday: 30 miles, 7000' gain, about 4 1/2 hours (ie around 9 minute pace, so nice and easy), + 2 1/2 hours of skiing, first 72 or 73 minutes with Adrian Shipley, before he turned around to get to work, solo after that, with no music or anything else. This day was obviously a bit on the long side. Upper campus to city creek canyon via shoreline to top of city creek (using as much trail as possible instead of roads to gain an extra mile on both the way up and down in the canyon), back down the trail, and back to upper campus. The climb out of City Creek to the 5-way (around 1500' or so) was pretty tough after the previous 22 miles, but I made it through OK. I think the main reason for toughness of the climb was the intentional calorie/hydration semi-deficit (no breakfast before-hand and only 600 calories + 15 ounces of water for the 30 miles). Finished feeling a bit hungry, but satisfied with how far my metabolism has rebounded since the whole mono incident that trashed it. After running, I went up to Brighton and skied for 2 1/2 hours with old HS cross country teammate Bill Mennell. Overall, this day proved to be really useful for making sure my mental fortitude was where it needs to be as I go into a 24 hour race in a couple weeks with far less than ideal training. I was not happy to have to go up a big climb after 22 miles of minimal calories and hydration, but this is the type of challenge that, when passed, makes me feel ready to tackle the big stuff.
Sunday: 5 miles, super easy, treadmill. Shaking out the legs after quite a bit of physical activity the day before.
Weekly Total: 90 miles, 13000' gain. I was originally thinking I'd do around 100, but didn't have a chance to get out on Friday. I thought about doubling Saturday/Sunday, but figured that the recovery was more important than an arbitrary mileage goal. 2 1/2 hours of pretty intense non-stop skiing (ie, skiing moguls and then bombing the groomers as hard as possible) probably gives my legs the same workout as the extra 10 miles anyway. Pretty satisfied with the week and as of Monday, I got a nice start to this next week with fresh legs.
The next week will probably be a little bit more miles, but with a lot less gain, due to flying home to Minnesota tomorrow. The goal is to once again hit the miles feeling fresh and rather than one long day, I'll probably shoot for back to back longer days on Friday/Saturday. That's still up in the air depending on Christmas Eve plans, etc, but I'm looking forward to a good week on my favorite Minnesota routes.
Monday, December 12, 2011
Week of 12-5-11
Monday: 12 miles + PhD Oral Qualifier. Started parking a mile from work to be able to get an extra 2 miles in by jogging there and back, so I had that plus an easy 10 miles on a treadmill at night. Jogged in a mile, took and passed my rather intense PhD oral qualifying exam, jogged a mile back to the car, then went to the gym and did 10 miles. Took it easy (first 9 at 7:45-8:00 pace, then sped up a bit for a 6:00 last mile).
Tuesday: 9 miles, 2000' gain: 2 miles to and from work then 7 miles in Holbrook Canyon with Adrian Shipley. The canyon was ridiculously icy and had a ton of creek crossings, so this run was more fun than anything and took about an hour.
Wednesday: 16 miles, 3000' gain: 14 miles from Jewish Community Center with Adrian Shipley and Holly (the pooch), up dry creek, along shoreline trail to just above the final drop down to City Creek, and back, then the now typical 2 miles of jogging to and from work.
Thursday: 2 miles, was short on time, just did the jogging.
Friday: 7 miles, 3000' gain, + skiing. Didn't actually get to do the extra 2 miles, but I did a nice assault of Grandeur Peak with Adrian, which was iced in quite a bit, but not overly snowy due to the minimal snowfall so far this year. Getting above 8000' for the first time in awhile, was slightly more strenuous than usual, due to loss of acclimation, but it was still a blast. The view from the top is actually the same view that I have pictured in my blog header, only this particular run had less snow and much more ice. I had a few spills on the way down (really need to get microspikes), but nothing serious, so it was a pretty awesome run. Immediately afterwards, I went home, threw on ski gear, and did 80 minutes of night skiing at Brighton.
Saturday: 23 miles, 5500' gain, by myself. City Creek Canyon along shoreline, to 5-way, to research park, back to city creek, 2/3 of the way up City Creek canyon, and back down. I took it out pretty hard for the first time this week along the first two hours and paid for it in the last bit in City Creek when my energy started dwindling due to eating a 200 calorie bar for breakfast and then eating just one small pack of M&Ms 2 hours into the run and nothing else, but I made it through OK, although slightly tired.
Sunday: 12 miles, 2500' gain, with Joe Dean and Holly. Nice and easy run, hogle Zoo along shoreline to Dry Creek, up the canyon, another 1.5 or so along Shoreline, and back. The last few miles weren't so fun. Didn't have breakfast beforehand and didn't eat anything during the run, so I was feeling exhausted by the end, especially after the previous day's effort. That being said, it seemed like a good double, as the 12 miles was entirely on relatively tired legs. Grandeur is a ridiculous amount harder than any other 7 mile run that most people will do and followed up by some hard skiing and a mountainous 23 miler that I ran pretty hard, this was a good simulation for running later in an ultra on fatigued legs. Achieved what I wanted with it, which is good.
Collin's Totals: 81 miles, 16,000' climb, one night of skiing.
Holly's Totals: 26 miles, 5500' gain. Not bad for being one year old. :)
Best week in quite awhile, but I plan on increasing on it this coming week.
Tuesday: 9 miles, 2000' gain: 2 miles to and from work then 7 miles in Holbrook Canyon with Adrian Shipley. The canyon was ridiculously icy and had a ton of creek crossings, so this run was more fun than anything and took about an hour.
Wednesday: 16 miles, 3000' gain: 14 miles from Jewish Community Center with Adrian Shipley and Holly (the pooch), up dry creek, along shoreline trail to just above the final drop down to City Creek, and back, then the now typical 2 miles of jogging to and from work.
Thursday: 2 miles, was short on time, just did the jogging.
Friday: 7 miles, 3000' gain, + skiing. Didn't actually get to do the extra 2 miles, but I did a nice assault of Grandeur Peak with Adrian, which was iced in quite a bit, but not overly snowy due to the minimal snowfall so far this year. Getting above 8000' for the first time in awhile, was slightly more strenuous than usual, due to loss of acclimation, but it was still a blast. The view from the top is actually the same view that I have pictured in my blog header, only this particular run had less snow and much more ice. I had a few spills on the way down (really need to get microspikes), but nothing serious, so it was a pretty awesome run. Immediately afterwards, I went home, threw on ski gear, and did 80 minutes of night skiing at Brighton.
Saturday: 23 miles, 5500' gain, by myself. City Creek Canyon along shoreline, to 5-way, to research park, back to city creek, 2/3 of the way up City Creek canyon, and back down. I took it out pretty hard for the first time this week along the first two hours and paid for it in the last bit in City Creek when my energy started dwindling due to eating a 200 calorie bar for breakfast and then eating just one small pack of M&Ms 2 hours into the run and nothing else, but I made it through OK, although slightly tired.
Sunday: 12 miles, 2500' gain, with Joe Dean and Holly. Nice and easy run, hogle Zoo along shoreline to Dry Creek, up the canyon, another 1.5 or so along Shoreline, and back. The last few miles weren't so fun. Didn't have breakfast beforehand and didn't eat anything during the run, so I was feeling exhausted by the end, especially after the previous day's effort. That being said, it seemed like a good double, as the 12 miles was entirely on relatively tired legs. Grandeur is a ridiculous amount harder than any other 7 mile run that most people will do and followed up by some hard skiing and a mountainous 23 miler that I ran pretty hard, this was a good simulation for running later in an ultra on fatigued legs. Achieved what I wanted with it, which is good.
Collin's Totals: 81 miles, 16,000' climb, one night of skiing.
Holly's Totals: 26 miles, 5500' gain. Not bad for being one year old. :)
Best week in quite awhile, but I plan on increasing on it this coming week.
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