Posts Tagged ‘training’

March 2011 Review

March turned out pretty well.

401.75 miles and 73,860 vertical feet (my biggest month for vertical ever)
3 consecutive 100 mile weeks ending with my biggest week of vertical (28,158ft)
50 mile and 36 mile training runs.
5:22 mile PR
And Rocket found a new home

I bumped up my mileage and vertical pretty quickly this month but other than a couple days of shuffling around like a zombie on my last 100 mile week, I’ve felt pretty good all month. I feel like I’m right on track for where I need to be building up for Hardrock.

Hopefully the weather will cooperate as nicely in April. I plan on doing more of the same training to grind out some good high volume weeks with a lot of hard vertical climbing. I’ll have at least 2 really long days planned with the Special Idiots InSanitas birthday run on the 22nd and the Greyrock 6 Pack on the 30th. And I’m going to try not to slack off as much on the speed work, Towers time trials, and weight training to add a little more quality effort into the mix.

I'll probably visit this a few more time in April.

Animal House is keeping me busy with plenty of dogs who need help. I’ll be posting more info about Misty and Mickey soon. Mickey will be joining our Tuesday social runs each week until he finds a home. Tomorrow I plan to run the Poudre River 5k which is a fundraiser for Animal House. And later this month, I’ll be at the Fast and the Furriest to show off one or two of the shelter dogs.

Oh and I need to get working on the Blue Sky Marathon to post our updated 2011 information and registration info. That came up quick!

March Madness Weekend

Wow, what a way to start the spring season! We couldn’t have had a better weekend with fantastic weather, great trails, and good company to run with.

I started the weekend with a nice run along the Poudre river with Rocket from Animal House on Friday evening. And I just heard today that there is an adoption application pending and possibly one more family interested in him. I plan to take him out on the Tuesday evening social run at Reservoir Ridge again but am crossing my fingers that he won’t be there when I stop by the shelter tomorrow. There are plenty of other dogs who need help and it’ll be great to know that Rocket has a permanent home.

Rocket taking a short break at Lyons park by the Poudre river.

On Saturday, Alex hosted our first FCTR March Madness run around Horsetooth Reservoir. I took the long way around and got in a really good 36.5 mile run followed by a fantastic cookout at Alex’s and beers with the trail runners. The map of the long route is online here and Alex’s report from the day is online here.

Top of the first climb of the day on Horsetooth. Drew, Ross, Brian, me, and Sam.

And to top off the weekend, I headed down to Boulder to rack up some vertical feet with a few repeats up Bear with Eric and Tressa. We finished 3 full laps up Fern plus another trip about 3/4 of the way up to get to my goal of 20,000 vertical feet for the week. In 2010 I only had 3 weeks where I exceeded 20,000 feet of climbing and that included the Wasatch 100. This week was my second week over 20,000 in a row so I’m feeling pretty good about the start of my Hardrock training. And despite the fact that trudging up Fern on Bear peak is ridiculously difficult, spending the day with friends with gorgeous weather and spectacular views made the time fly by. I had no idea how long we were out until I got back to my car. It took almost as long to run 18.5 miles on Bear on Sunday as it did to run the full 36.5 mile loop around Horsetooth on Saturday! I was pretty wiped out from the effort but in a good way. After 2 hard weeks of training, I’m a bit worn out and tired but nothing is hurting and I feel pretty good about tackling one more big push through the end of the month.

View of Longs from the top of Bear.

Hardrock training

I took some time to look at the calendar this week and there really isn’t a lot of time left between now and Hardrock. So instead of resting or tapering or tuning up for next week’s Moab race, I decided I’d better get started on some more hill work.

Yesterday I went out and trudged up and down some of my usual routes in Horsetooth but only managed to squeeze out an average 260 feet of vertical gain per mile. Usually I’d consider this a pretty good workout but for Hardrock, I’ll need to run an average of 340 feet per mile. For 100 milers, I usually aim to run the same or slightly more vertical feet within a 100 mile training week. Since I don’t live at the base of Green or Bear mountain in Boulder and can only squeeze about 180 feet per mile out of my backyard trails here in Fort Collins, this is going to be a real challenge.

So today I went out to give Greyrock a try. I was expecting to run through some nasty snow but was pleasantly surprised to find the trail almost 100% clear and dry.

Not bad for February!

It’s still much lower elevation than Hardrock but it at least has the 340-350 feet per mile of vertical that I need. So until the snow melts and I can get higher up into the mountains, I’ll be spending a lot of time on Greyrock. By April or early May, I plan to tackle the full Greyrock 6-Pack. I still need to redeem myself after failing to complete the full Greyrock Quad with Eric and Terry in 2008. After a nasty fall, I skipped one final summit so I only managed to finish 3.75 laps. A full 6 laps should be enough to put that day behind me for good:-)

I’m still trying to figure out the rest of my plan for Hardrock. I’m sure it’ll include several trips down to Boulder for some inSanitas laps, Bear bagging, and repeats on Green. Pikes Peak might be a good option later in the spring if the weather cooperates. And until I can get up in elevation and find enough vertical feet to run, I’ll continue to supplement my trail running with speed work, hill intervals and tempo/time trials, and weight training. But preparing for Hardrock is uncharted territory for me so I’m open to any suggestions.

January Training

For 2011, I’m going to make an effort to try to post more training info on my blog. I don’t think I’ll keep up with weekly summaries since those details area already in my Attackpoint log for anyone who cares to read them.

So here’s the quick review for January.

Stats: 34 runs, 238.5 miles, 39 hours 55 minutes, 25,607 vertical feet, and one 35 min weight training session.

Overall, it was a pretty light month to start the year. The Ghost Town race was my big event for the month. And aside from having a great race, the rest of the month was probably a good example of how not to taper and recover.

January started with a severe head cold. (Which I probably deserved after overdoing it a bit with Festivus feats of strength and other shenanigans). So the week that I should have been focusing on sharpening up from my December base training was spent shuffling around waiting for my head to clear up.

I finally got rid of the cold a week before the Ghost Town race and rather than continue to patiently rest up for the race, I decided to cram in some last minute downhill speedwork and completely trashed my quads on two full speed descents on Towers. Fortunately my quads started working again a couple days before the race …just in time to trash my hamstrings.

After impatiently waiting a week for my hamstrings to recover from the race, I jumped back into a full training schedule and went back to the gym to do squats and dead lifts the first time in over a month. I forgot how hard it is to adjust to weight training and was nearly crippled for several days. Unfortunately I did this on a Towers time trial week and went out and ran a hard ascent on tired, stiff, and sore legs. I admit that I have a tendency to go a bit overboard every now and then but this one was a real doosy. On the way back down Towers, my legs were complete jello and I started getting a pretty bad dizzy sick feeling. I even stopped to walk a couple times on the way down.

For the last weekend of the month I had some grand ideas for 2 days of long runs to finish out nice 100 mile week in preparation for the upcoming Moab 50k. My Saturday long run ended at 13 miles feeling worn out, sick, and completely out of gas. I went home early and ended up sleeping most of the rest of the day.

So aside from having a great race, the rest of the month wasn’t the most productive training. I think I’ve finally gotten off to a good start for February so I might be able to squeeze in one more week of decent running before resting up for Moab. And the Hardrock lottery is this weekend so I’ll finally be able to determine what my plans are this year.

FFOS 400’s

In the spirit of Festivus, I set out early this morning to complete my annual Feats of Strength on the track. My original plan was to see if I could survive up to 60 400m repeats or run as many as I could until failure – whichever came first.

Unfortunately it didn’t go quite as well as I hoped. All of my usual running partners stayed home to sleep in so I was stuck running these solo. And the weather didn’t cooperate dropping to the low 20’s.

I broke up the intervals in sets of 4 with a 200m recovery in between intervals and a 400m recover in between sets.

I started out a little tired from a big mileage weekend and the cold made it hard to get going at full speed. But I still managed to run the first 16 at a decent pace averaging 1:25, 1:24, and 1:25 for the first 3 sets. On the next 3 sets, I slowed down a bit to average 1:27, 1:27, and 1:28. After the 24th repeat, my legs were pretty shot and I averaged 1:34 and 1:35 for the final 2 sets.

After the 32nd interval, I decided to try to take a short break to try to warm up in my car. I went out to attempt a few more repeats but only managed to jog around the track once before I was shivering again and decided to call it quits.

Aside slowing down considerably, my legs really didn’t feel that bad. So I’ll have to schedule a rematch with the track sometime later this spring when it’s a bit warmer.