It's been a difficult year. I've had lots of ambition, or at least faux ambition, but when it's come down to it, i've folded under pressure.
I've set some goals which are slipping from my grasp at this point, and amassed a ridiculous 4 DNFs this year, some valid, some are still rattling around in my head.
Spring cleaning comes a bit late this year, and it's time to sort out the rattling. So i'm going to spend a bit of quality time outside phoenix this weekend recounting the things that were done right this year, and the areas for improvement.
If you're interested in joining me on this adventure, the Aravaipa running group was kind enough to make it possibe, at least in spirit and via the internet:
http://www.aravaiparunning.com/avr/ultracast/
if you've got something better to do than sit around and watch a computer screen for 25+ hours, enjoy your day, and feel free to check in periodically:)
i wish each of you the best this weekend - enjoy whatever you set out to do and make sure to pursue it whole heartedly.
I've been asked what is different about this run then the dnfs (DNF = simpley means i chose the easier path, i dropped from the race) from earlier this year? i don't have anything tangible here, except maybe this is an easier course.
fortunately there are the intangibles. here's to the desire to complete what you start.
or perhaps in Karl Meltzer's words "100 miles is not that far"
Friday, November 11, 2011
Sunday, June 5, 2011
IM ST. George
Since last weekend went so well, i decided i’d like to see what ironman st. George has to offer. I’d heard some good stories about the course, and just couldn’t resist the opportunity to form my own opinion. It would promise some good mileage to help prepare for the upcoming mountain bike tibet trip.
SWIM
I lined up a bit outside towards the front for the swim start, the gun went off, and i settled into a very comfortable pace. For the most part, there was a good amount of open water which i took full advantage off. There were several occasions where things got a bit crowded and i was reminded it is in fact an ironman swim.
The swim course is 1 large loop, similar to canada. The water was a good temperature, though i actually had a couple sections that were a bit warm for my taste. After the first turn, we were swimming into the sun, though the sighting wasn’t to difficult, it did require a little more attention.
I felt strong the entire swim, though i never pushed it, knowing full well i had a long day ahead of me, on one of the tougher ironman courses. I got out of the water feeling pretty fresh and ready to ride. Swim was 1:09:00 (1:49 min/100m).
T1
went well, no blazing times here, but a focused effort to get through without too much delay. 0:05:58
BIKE
the bike course has a 23 mile lead taking you from the swim course and delivering you to the 2 loop portion, with the much talked about climbing. I sat very comfortably in for the first section. Taking in liquid and calories very regularly.
I went through my 2500 calories of carbo pro right on schedule chased by lots of water and threw in a few bananas and gels for variety.
The first loop went well, i pedaled steadily and felt ok. At mile 50, the worst of the climbing is done, and by mile 56 it’s pretty much to a steady descent back into st george. The 2nd loop felt significantly slower, my legs didn’t want to push with any sort of consistency. I put my head down and kept spinning the best i could muster.
Slightly before mile 90, the last of the difficult climbs was complete. I knew there were 1 or 2 more inclines, and a series of fast descents, and paced accordingly. Though i struggled a bit on these last 2 ascents, once i hit the top, i assumed aero and enjoyed the fast descent back into town. 6:06:19 (18.4 mph)
T2
relatively uneventful, except for the fact that my legs where having none of this running portion. I chuckled a bit to myself, knowing full well there was still some run left in me and my legs were mislead.
RUN
It took almost 2 full miles to convince my legs that i fully intended to run the entire distance, no walking. The first 2 miles is a steady climb, with the next 1.5 being a bit steeper, before a small reprieve and a little more climbing. Then you drop down to mile 6.5 and turn around and retrace your steps.
I knew my legs were unhappy and it was a bit warm, so i followed a very simple routine, gel every 15 – 20 minutes followed with water. Every aid station had the same protocol: ice in the jersey, sponges, water, ice, sponges. I carried a water bottle, and would fill it up with ice and water every 3 miles. This worked well.
My first loop went slightly over 2 hours, then my legs and i had a bit of the same conversation as when i first started the run. Seemed like deja vu. I kept turning it over, every so slow and steady, knowing full well this is what i signed up for, and enjoying the fact that my achilles had yet to indicate any signs of stress.
Along the course of the run i crossed paths with 3 or 4 pulse regulars, and some not so regulars. I saw the gap closing slowly between myself and mark, until i caught up with him at mile 24. We proceeded through the last 2 miles to the finish together. 4:24:59 (10:09 min/mile)
All said and done, it’s been a solid week of testing the achilles and it’s come up roses. I’m back to full training volume, still holding off on any type of speed work, as i want to be very sure the achilles is 100% before i put those types of load on it. total time: 11:48:38
SWIM
I lined up a bit outside towards the front for the swim start, the gun went off, and i settled into a very comfortable pace. For the most part, there was a good amount of open water which i took full advantage off. There were several occasions where things got a bit crowded and i was reminded it is in fact an ironman swim.
The swim course is 1 large loop, similar to canada. The water was a good temperature, though i actually had a couple sections that were a bit warm for my taste. After the first turn, we were swimming into the sun, though the sighting wasn’t to difficult, it did require a little more attention.
I felt strong the entire swim, though i never pushed it, knowing full well i had a long day ahead of me, on one of the tougher ironman courses. I got out of the water feeling pretty fresh and ready to ride. Swim was 1:09:00 (1:49 min/100m).
T1
went well, no blazing times here, but a focused effort to get through without too much delay. 0:05:58
BIKE
the bike course has a 23 mile lead taking you from the swim course and delivering you to the 2 loop portion, with the much talked about climbing. I sat very comfortably in for the first section. Taking in liquid and calories very regularly.
I went through my 2500 calories of carbo pro right on schedule chased by lots of water and threw in a few bananas and gels for variety.
The first loop went well, i pedaled steadily and felt ok. At mile 50, the worst of the climbing is done, and by mile 56 it’s pretty much to a steady descent back into st george. The 2nd loop felt significantly slower, my legs didn’t want to push with any sort of consistency. I put my head down and kept spinning the best i could muster.
Slightly before mile 90, the last of the difficult climbs was complete. I knew there were 1 or 2 more inclines, and a series of fast descents, and paced accordingly. Though i struggled a bit on these last 2 ascents, once i hit the top, i assumed aero and enjoyed the fast descent back into town. 6:06:19 (18.4 mph)
T2
relatively uneventful, except for the fact that my legs where having none of this running portion. I chuckled a bit to myself, knowing full well there was still some run left in me and my legs were mislead.
RUN
It took almost 2 full miles to convince my legs that i fully intended to run the entire distance, no walking. The first 2 miles is a steady climb, with the next 1.5 being a bit steeper, before a small reprieve and a little more climbing. Then you drop down to mile 6.5 and turn around and retrace your steps.
I knew my legs were unhappy and it was a bit warm, so i followed a very simple routine, gel every 15 – 20 minutes followed with water. Every aid station had the same protocol: ice in the jersey, sponges, water, ice, sponges. I carried a water bottle, and would fill it up with ice and water every 3 miles. This worked well.
My first loop went slightly over 2 hours, then my legs and i had a bit of the same conversation as when i first started the run. Seemed like deja vu. I kept turning it over, every so slow and steady, knowing full well this is what i signed up for, and enjoying the fact that my achilles had yet to indicate any signs of stress.
Along the course of the run i crossed paths with 3 or 4 pulse regulars, and some not so regulars. I saw the gap closing slowly between myself and mark, until i caught up with him at mile 24. We proceeded through the last 2 miles to the finish together. 4:24:59 (10:09 min/mile)
All said and done, it’s been a solid week of testing the achilles and it’s come up roses. I’m back to full training volume, still holding off on any type of speed work, as i want to be very sure the achilles is 100% before i put those types of load on it. total time: 11:48:38
Spring Sprint
What better way to test my recovery from injury then to have a long slow day followed by a short fast day? Sunday I'd be doing Spring Sprint, on top of testing my achilles, Mike was nice enough to get me a new tri bike - 2011 Felt DA. So i was very anxious to ride it.
I woke early, got my stuff together, and headed to mission bay. racked all my things, and promised myself, this wasn't a race, i was out here to have fun, and see how my achilles was holding up.
SWIM
At the start of the swim, i worked my way up to the front of the starting pack, and swam comfortably hard to the first turn (~ 1/3rd of the swim). I never really found a pair of feet to draft off, which seems to be the way things are going for me these days, i've lost a bit of the drafting ability i once had. this has been added to the list of potential improvements.
The last 100 meters of the swim proved to be a bit tougher then i anticipated, i started a little too hard, and had to dig a bit to remain consistent through the swim. (1:47 min/100m)
T1
Into transition, a pretty liesurely transition, and onto the bike. As i slipped my right foot into my shoe, the pedal came off the spindle. this will make for an interesting ride, not 200m into the 15km ride, and i'm down to 1 pedal . . . sort of.
BIKE
I got my other foot in the shoe, and slid the right pedal back onto the spindle. I would need to be cognizant of this the whole time riding. I wasn't able to apply to much force to the pedals, or my right pedal would come off the spindle again. So i road a consistent bike, a little slow, but steady. (0:28:25 - 19mph)
T2 - RUN
Back into transition, and another liesurely transition (not as relaxed as the 1st one). I made a slight effort to get in and out quickly. I still hadn't come across mike kelley, i figured i'd have trouble catching him on the bike with my pedal issue, but still held a little hope for it. no such luck, the catch would have to wait until mile 1 of the run.
we chatted briefly, he informed me there were 3 people in front of him. I tried to run with him, but the thought of 3 people ahead proved too much for me to bear.
I increased the pace and started looking, all the while being cautious not ot over exert and injure my achilles. About 200m from the finish line i caught kariem, wished him well on his second lap, and cruised into the finish. (0:20:54 - 6:45min/mile)
All in all it was a good day, some minor setbacks, but none of them had to do with my physical capacities, just equipment malfunctions, perfectly acceptable.
The pulse crew had a great day, lots of representation, a good time for all. another successful training group and pulse outing.
I woke early, got my stuff together, and headed to mission bay. racked all my things, and promised myself, this wasn't a race, i was out here to have fun, and see how my achilles was holding up.
SWIM
At the start of the swim, i worked my way up to the front of the starting pack, and swam comfortably hard to the first turn (~ 1/3rd of the swim). I never really found a pair of feet to draft off, which seems to be the way things are going for me these days, i've lost a bit of the drafting ability i once had. this has been added to the list of potential improvements.
The last 100 meters of the swim proved to be a bit tougher then i anticipated, i started a little too hard, and had to dig a bit to remain consistent through the swim. (1:47 min/100m)
T1
Into transition, a pretty liesurely transition, and onto the bike. As i slipped my right foot into my shoe, the pedal came off the spindle. this will make for an interesting ride, not 200m into the 15km ride, and i'm down to 1 pedal . . . sort of.
BIKE
I got my other foot in the shoe, and slid the right pedal back onto the spindle. I would need to be cognizant of this the whole time riding. I wasn't able to apply to much force to the pedals, or my right pedal would come off the spindle again. So i road a consistent bike, a little slow, but steady. (0:28:25 - 19mph)
T2 - RUN
Back into transition, and another liesurely transition (not as relaxed as the 1st one). I made a slight effort to get in and out quickly. I still hadn't come across mike kelley, i figured i'd have trouble catching him on the bike with my pedal issue, but still held a little hope for it. no such luck, the catch would have to wait until mile 1 of the run.
we chatted briefly, he informed me there were 3 people in front of him. I tried to run with him, but the thought of 3 people ahead proved too much for me to bear.
I increased the pace and started looking, all the while being cautious not ot over exert and injure my achilles. About 200m from the finish line i caught kariem, wished him well on his second lap, and cruised into the finish. (0:20:54 - 6:45min/mile)
All in all it was a good day, some minor setbacks, but none of them had to do with my physical capacities, just equipment malfunctions, perfectly acceptable.
The pulse crew had a great day, lots of representation, a good time for all. another successful training group and pulse outing.
Leona Divide 50 mile run
Leona Divide 50 mile run:
This was my first go at any sort of distance running since I opted to drop from the Catalina 50 mile run. I had some successful training runs in the last several weeks, so wanted to come out and see how my achilles recovery was progressing.
Sara and i drove up the night before, she was doing the 30k. We got to the race start about 45 minutes before the 50k and 50mile runs began. Sara would start at 7am, 1 hour after these races started. We gathered our race goodies, had some food and relaxed for a little while.
We started over towards the start line, Sara wished me luck, and i wished her luck on her run.
My days' adventure began with a 2 or 3 mile climb, I started very slow and cautious, not wanting to slide back down the slope of injury i'd been working to climb out of. After the climb, the course did a bit of rolling through lots of single track.
There was some definite tightness in my achilles and calf which lasted 1 - 2 hours, then it loosened up and would prove to be a non issue for some time. I never ran very fast or very hard, my primary focus was steady and injury free.
The course was impressive, lots of single track and a good number of participants. I felt strong for the first 5 or 6 hours, then things started to get more difficult. I grabbed handfuls of pineaple roctane at each aid station (the only flavor they had). I am pretty sure i consumed a good 25 of these gels throughout the course of the day.
At mile 23ish, the descent to the turn around began. i could feel the strain on my achilles during the ascent so opted to jog very slowly and cautiosuly on the descent. During one of my running stints, i heard a bit of a rustle, looked down, and was greeted by a lovely black snake.
Who happened to be crossing just in front of me, and almost under my footfall. Thankfully for both of us, My footfall landed on dirt rather than snake. that was a pleasant suprise.
I continued down to the turnaround, which was a little past 25 miles, and turned back up for the climb. I would walk up most of this, with brief spurts of short slow jogs. Once at the top of the climb, i began jogging again back through the rolling single track.
My legs where feeling a bit of the mileage by now, and required a bit of coaxing to keep moving. I managed to jog through most of the return, up to the bit of a climb which began around mile 40, and lasted 2 or 3 miles. I walked most of this.
The last 2 miles where back down the initial climb. Again, i opted to jog this very slowly, rather then my typical let gravity do the work, i opted to put the brakes on and minimize impact and strain to my achilles.
As i rounded the final corner to the finish line, Sara was there with encouragement. I jogged across, 10:40 (12:48 min / mile pace), nothing spectacular, but more then acceptable for testing the waters, and relatively little endurance running prior to the day.
Sara did great in her 30k, she was running in the top 5 most of the day, until she and several other runners took a wrong turn, and climbed an extra peak. She finished right around 3:50 finishing top 10 in her age group.
This was my first go at any sort of distance running since I opted to drop from the Catalina 50 mile run. I had some successful training runs in the last several weeks, so wanted to come out and see how my achilles recovery was progressing.
Sara and i drove up the night before, she was doing the 30k. We got to the race start about 45 minutes before the 50k and 50mile runs began. Sara would start at 7am, 1 hour after these races started. We gathered our race goodies, had some food and relaxed for a little while.
We started over towards the start line, Sara wished me luck, and i wished her luck on her run.
My days' adventure began with a 2 or 3 mile climb, I started very slow and cautious, not wanting to slide back down the slope of injury i'd been working to climb out of. After the climb, the course did a bit of rolling through lots of single track.
There was some definite tightness in my achilles and calf which lasted 1 - 2 hours, then it loosened up and would prove to be a non issue for some time. I never ran very fast or very hard, my primary focus was steady and injury free.
The course was impressive, lots of single track and a good number of participants. I felt strong for the first 5 or 6 hours, then things started to get more difficult. I grabbed handfuls of pineaple roctane at each aid station (the only flavor they had). I am pretty sure i consumed a good 25 of these gels throughout the course of the day.
At mile 23ish, the descent to the turn around began. i could feel the strain on my achilles during the ascent so opted to jog very slowly and cautiosuly on the descent. During one of my running stints, i heard a bit of a rustle, looked down, and was greeted by a lovely black snake.
Who happened to be crossing just in front of me, and almost under my footfall. Thankfully for both of us, My footfall landed on dirt rather than snake. that was a pleasant suprise.
I continued down to the turnaround, which was a little past 25 miles, and turned back up for the climb. I would walk up most of this, with brief spurts of short slow jogs. Once at the top of the climb, i began jogging again back through the rolling single track.
My legs where feeling a bit of the mileage by now, and required a bit of coaxing to keep moving. I managed to jog through most of the return, up to the bit of a climb which began around mile 40, and lasted 2 or 3 miles. I walked most of this.
The last 2 miles where back down the initial climb. Again, i opted to jog this very slowly, rather then my typical let gravity do the work, i opted to put the brakes on and minimize impact and strain to my achilles.
As i rounded the final corner to the finish line, Sara was there with encouragement. I jogged across, 10:40 (12:48 min / mile pace), nothing spectacular, but more then acceptable for testing the waters, and relatively little endurance running prior to the day.
Sara did great in her 30k, she was running in the top 5 most of the day, until she and several other runners took a wrong turn, and climbed an extra peak. She finished right around 3:50 finishing top 10 in her age group.
Wednesday, February 9, 2011
Feb 6, 2011 update
20110131 Mon
day off
20110201 Tues
day off
20110202 Wed
pm run 3.4 miles (0:29) East H del rey loop (623'). barefoot run from the shop, it's better to run barefoot in the day so you don't have to worry about pokey devices. all in all a good run, i learned to be very cautious of spiny stuff.
20110203 Thur
am run 5.7 miles (0:39) TSF BM CM loop (942') pressed this run pretty good, legs felt good, achilles felt good, things are coming along.
20110204 Fri
am run 5.4 miles (0:42) abbreviated TSF BM CM loop (758'). legs feel good, achilles is a little tender after yesterdays effort and wednesday's barefoot.
20110205 Sat
day off
20110206 Sun
day off
Total Run for this week
-Miles: 14.5
-Hours: 1h 50min
day off
20110201 Tues
day off
20110202 Wed
pm run 3.4 miles (0:29) East H del rey loop (623'). barefoot run from the shop, it's better to run barefoot in the day so you don't have to worry about pokey devices. all in all a good run, i learned to be very cautious of spiny stuff.
20110203 Thur
am run 5.7 miles (0:39) TSF BM CM loop (942') pressed this run pretty good, legs felt good, achilles felt good, things are coming along.
20110204 Fri
am run 5.4 miles (0:42) abbreviated TSF BM CM loop (758'). legs feel good, achilles is a little tender after yesterdays effort and wednesday's barefoot.
20110205 Sat
day off
20110206 Sun
day off
Total Run for this week
-Miles: 14.5
-Hours: 1h 50min
Jan 2011 totals
still working through achilles issues, though it seems to be healing, it´s a matter of patience, which i´m not doing so well with. guess i´ll find out how patient i can be.
RUN TOTALS
miles: 212 miles
time: 32hrs 28min
RUN TOTALS
miles: 212 miles
time: 32hrs 28min
Jan 30, 2011 updates
20110124 Mon
run 2 miles (0:20) northpark wandering (187'). easy little shake out run to check achilles progress.
20110125 Tues
run 5.7 miles (0:43) TSF BM CM loop (755'). base run, achilles feels good, time to start tacking some extra miles and see how things respond.
20110126 Wed
am run 5.7 miles (0:40) TSF BM CM loop (643') legs were feeling good, so i decided to press this run a bit and see how achilles was coming. a little tenderness with it after the run, probably about 75% or so, another week and i should be back to normal mileage.
pm run 3.5 miles (0:33) northpark wanderings (548'). easy run with KT tape, and some short steeper climbs to test achilles. some minor tenderness, but seems to be holding up all right. i know more tomorrow.
20110127 Thur
m run 5.7 miles (0:47) TSF BM CM loop+ (1070') easy run, with kt tape, achilles feels pretty good, seems to be better supported with the tape, i'm still going to use caution over the next few days to ensure i recover properly.
20110128 Fri
am run 5.7 miles (0:44) TSF BM CM loop (633'). easy run to let things settle out after yesterdays effort. still using kt tape to try to nurse things back to health.
20110129 Sat
day off
20110130 Sun
am run 11.2 mils (1:32) phoenix wanderings (1201') good run with some harder efforts to test achilles. everything is holding up well.
Total Run for this week
-Miles: 39.4
-Hours: 5h 21min
run 2 miles (0:20) northpark wandering (187'). easy little shake out run to check achilles progress.
20110125 Tues
run 5.7 miles (0:43) TSF BM CM loop (755'). base run, achilles feels good, time to start tacking some extra miles and see how things respond.
20110126 Wed
am run 5.7 miles (0:40) TSF BM CM loop (643') legs were feeling good, so i decided to press this run a bit and see how achilles was coming. a little tenderness with it after the run, probably about 75% or so, another week and i should be back to normal mileage.
pm run 3.5 miles (0:33) northpark wanderings (548'). easy run with KT tape, and some short steeper climbs to test achilles. some minor tenderness, but seems to be holding up all right. i know more tomorrow.
20110127 Thur
m run 5.7 miles (0:47) TSF BM CM loop+ (1070') easy run, with kt tape, achilles feels pretty good, seems to be better supported with the tape, i'm still going to use caution over the next few days to ensure i recover properly.
20110128 Fri
am run 5.7 miles (0:44) TSF BM CM loop (633'). easy run to let things settle out after yesterdays effort. still using kt tape to try to nurse things back to health.
20110129 Sat
day off
20110130 Sun
am run 11.2 mils (1:32) phoenix wanderings (1201') good run with some harder efforts to test achilles. everything is holding up well.
Total Run for this week
-Miles: 39.4
-Hours: 5h 21min
Jan 23, 2011 updates
20110117 Mon
day off
20110118 Tues
day 2 off
20110119 Wed
pm run 1.3 miles (0:13) el cajon wanderings (177'). easy run to test achilles, no issues.
20110120 Thur
pm run 6.6 miles (0:51) greenfield cuyamaca prospect loop (663'). achilles feels good, a little more distance than was necessary, still need some easy short time to recover.
20110121 Fri
am run 5.7 miles (0:46) TSF BM CM loop (758'). legs feel good, nice and easy.
20110122 Sat
am run 7.8 miles (1:02) TSF BM CDS loop (722') a little extra distance, achilles feels good. will continue on current course of recovery with some stretching and strength work added in.
20110123 Sun
am run 11.2 miles (1:31) carlsbad marathon spectating (2089') could feel calves tightening on longer climbs, so i walked them. no achilles issues, just being cautious.
Total Run for this week
-Miles: 31.7
-Hours: 4h 35min
day off
20110118 Tues
day 2 off
20110119 Wed
pm run 1.3 miles (0:13) el cajon wanderings (177'). easy run to test achilles, no issues.
20110120 Thur
pm run 6.6 miles (0:51) greenfield cuyamaca prospect loop (663'). achilles feels good, a little more distance than was necessary, still need some easy short time to recover.
20110121 Fri
am run 5.7 miles (0:46) TSF BM CM loop (758'). legs feel good, nice and easy.
20110122 Sat
am run 7.8 miles (1:02) TSF BM CDS loop (722') a little extra distance, achilles feels good. will continue on current course of recovery with some stretching and strength work added in.
20110123 Sun
am run 11.2 miles (1:31) carlsbad marathon spectating (2089') could feel calves tightening on longer climbs, so i walked them. no achilles issues, just being cautious.
Total Run for this week
-Miles: 31.7
-Hours: 4h 35min
Monday, January 17, 2011
Jan 16, 2011 totals
20110110 Mon
PM1: run 4 miles (0:30) peerless loop (433') stomach overloaded with lunch foods, tried to take it slow and let things settle, but was running well, so pressed the time a little towards the end.
PM2: run 3.4 miles (0:29) 2nd st loop (443') moderate effort shake out run.
20110111 Tues
AM run 9 miles (1:08) 2x peerless loop (1076') legs feel good, steady effort. primarily trying to keep things moving and legs ready.
20110112 Wed
run 7.7 miles (1:00) TSF BM CDS loop (1230'). Pressed the effort slightly after the halfway point to test achilles, feels pretty good, a little bit of niggling here and there, saturday should prove interesting.
20110113 Thur
run 5.7 miles (0:42) TSF BM CM loop (584') good pace, felt relaxed early on. Felt good, so i pressed the pace slightly towards the end.
20110114 Fri
AM: run 6.3 miles (0:53) peerless loop + (1188') steady shake out run legs feel good.
20110108 Sat
AM: run 34 miles (6:55) avalon benefit run (6073') legs felt ok through 24 miles, then started to protest, light on nutrition (only 5 gels for 4 hours and a couple cookies). the big problem came in the form of niggling injuries. dropped and decided to take some time and resolve the problems properly with rest and rehabilitiation.
20110116 Sun
day 90, despite my contemplations to run, i ended up skipping the day, ending my consecutive running days at 89. had some achilles issues again yesterday, and opted for a rest and recuperation approach to try and put an end to the niggles for good. it was a tough decision, but i'm going to avoid running for several days and re-evaluate the situation at that time. i laid awake tonight for several hours contemplating sneaking out for a quick run, debating whether this was going to be day 90 or if i'd hit the reset button. laziness, or good sense (perhaps a combination of the two) won out and i skipped the run.
Total Run for this week
-Miles: 79.3
-Hours: 11h 40min
89 day running summary:
had some good runs, and some niggling injuries, i'll take a bit of time to fix those, and start building for august:
- Miles: 911.75
- Hours: 136:48
PM1: run 4 miles (0:30) peerless loop (433') stomach overloaded with lunch foods, tried to take it slow and let things settle, but was running well, so pressed the time a little towards the end.
PM2: run 3.4 miles (0:29) 2nd st loop (443') moderate effort shake out run.
20110111 Tues
AM run 9 miles (1:08) 2x peerless loop (1076') legs feel good, steady effort. primarily trying to keep things moving and legs ready.
20110112 Wed
run 7.7 miles (1:00) TSF BM CDS loop (1230'). Pressed the effort slightly after the halfway point to test achilles, feels pretty good, a little bit of niggling here and there, saturday should prove interesting.
20110113 Thur
run 5.7 miles (0:42) TSF BM CM loop (584') good pace, felt relaxed early on. Felt good, so i pressed the pace slightly towards the end.
20110114 Fri
AM: run 6.3 miles (0:53) peerless loop + (1188') steady shake out run legs feel good.
20110108 Sat
AM: run 34 miles (6:55) avalon benefit run (6073') legs felt ok through 24 miles, then started to protest, light on nutrition (only 5 gels for 4 hours and a couple cookies). the big problem came in the form of niggling injuries. dropped and decided to take some time and resolve the problems properly with rest and rehabilitiation.
20110116 Sun
day 90, despite my contemplations to run, i ended up skipping the day, ending my consecutive running days at 89. had some achilles issues again yesterday, and opted for a rest and recuperation approach to try and put an end to the niggles for good. it was a tough decision, but i'm going to avoid running for several days and re-evaluate the situation at that time. i laid awake tonight for several hours contemplating sneaking out for a quick run, debating whether this was going to be day 90 or if i'd hit the reset button. laziness, or good sense (perhaps a combination of the two) won out and i skipped the run.
Total Run for this week
-Miles: 79.3
-Hours: 11h 40min
89 day running summary:
had some good runs, and some niggling injuries, i'll take a bit of time to fix those, and start building for august:
- Miles: 911.75
- Hours: 136:48
Monday, January 10, 2011
Jan 9, 2011 recap
20110103 Mon
PM: run 3.3 miles (0:23) del rey h st. loop (914') legs felt good, very solid pace.
20110104 Tues
AM run 7.8 miles (1:02) TSF BM CDS loop (771') very comfortable run, legs felt good the entire way, no hard efforts, no exaggerated pace, think the easy running over the last 10 days helped.
20110105 Wed
PM: run 6.1 miles (0:56) mission trails explorations (925') another easy run to ensure achilles is healing and nothing else is taking it's place. feeling very good these days.
20110106 Thur
PM: run 11.1 miles (1:27) El nopal greenfield loop (1624') legs felt very good, would have liked to run longer, but had prior committments. pretty relaxed run throughout. thought my achilles would protest early, but once it warmed up i was good to go.
20110107 Fri
PM run 10.2 miles (1:25) miramar lake (1017'). 1 mile easy, then about 5 miles of a moderate tempo, felt strong, and another 4 miles easy. achilles feels good, still going to give it time to heal for avalon.
20110108 Sat
AM: run 15.9 miles (2:20) Cahuilla wanderings (2664'). took a little while to warm up, then legs felt good, nice and relaxed very happy with the feel of things.
20110109 Sun
PM: run 3.1 miles (0:27) 2nd st. loop (433'). stomach not doing so well from the prior night. nice easy run.
Total Run
-Miles: 57.4
-Hours: 8h 00min
PM: run 3.3 miles (0:23) del rey h st. loop (914') legs felt good, very solid pace.
20110104 Tues
AM run 7.8 miles (1:02) TSF BM CDS loop (771') very comfortable run, legs felt good the entire way, no hard efforts, no exaggerated pace, think the easy running over the last 10 days helped.
20110105 Wed
PM: run 6.1 miles (0:56) mission trails explorations (925') another easy run to ensure achilles is healing and nothing else is taking it's place. feeling very good these days.
20110106 Thur
PM: run 11.1 miles (1:27) El nopal greenfield loop (1624') legs felt very good, would have liked to run longer, but had prior committments. pretty relaxed run throughout. thought my achilles would protest early, but once it warmed up i was good to go.
20110107 Fri
PM run 10.2 miles (1:25) miramar lake (1017'). 1 mile easy, then about 5 miles of a moderate tempo, felt strong, and another 4 miles easy. achilles feels good, still going to give it time to heal for avalon.
20110108 Sat
AM: run 15.9 miles (2:20) Cahuilla wanderings (2664'). took a little while to warm up, then legs felt good, nice and relaxed very happy with the feel of things.
20110109 Sun
PM: run 3.1 miles (0:27) 2nd st. loop (433'). stomach not doing so well from the prior night. nice easy run.
Total Run
-Miles: 57.4
-Hours: 8h 00min
Friday, January 7, 2011
2010 Totals
2010 was a good year, too bad i didn't really pick up the running in earnest until late in the year. we'll see how 2011 plays out, lots of good stuff to come.
Swim
miles: 167
hours: 44:40
Bike
miles: 3385
hours: 217:25
Run
miles: 1503.8
hours: 225:42
Bricks
miles: 300.5
hours: 22:35
races:
Challenge Wanaka
Ironman Lanzarote
Vineman
Silverman
Swim
miles: 167
hours: 44:40
Bike
miles: 3385
hours: 217:25
Run
miles: 1503.8
hours: 225:42
Bricks
miles: 300.5
hours: 22:35
races:
Challenge Wanaka
Ironman Lanzarote
Vineman
Silverman
Dec 2010 totals
RUN
miles: 348.2
hours: 51:43
not a bad month, would have been a bit better had i not been stubborn and pushed myself to a bit of achilles tendonitis. heres to a strong 2011:)
miles: 348.2
hours: 51:43
not a bad month, would have been a bit better had i not been stubborn and pushed myself to a bit of achilles tendonitis. heres to a strong 2011:)
Jan 2, 2011
20101227 Mon
AM: run 1.1 miles (0:11) northpark wandering (157'). achilles is definitely tender, seems i should have cut yesterdays run a lot shorter. time to pay the piper. could feel it on the run. going to spend some time taking it easy and just improving the blood flow.
20101228 Tues
AM run 1.1 miles (0:10) northpark wanderings (151'). achilles feels slightly better then yesterday, still very tender, several more days of feeling it out runs.
20101229 Wed
AM: elliptical 1.5 miles (0:20) elliptical (0'). no discomfort, mighjt have to try a long elliptical session. oh joy, something to look forward to.
PM: run 1.5 miles (0:15) el cajon wanderings (148'). sirius run, achilles feels much better, still a bit of tenderness, but definitely improving.
20101230 Thur
PM: run 2.1 miles (0:19) Northpark wanderings (226'). achilles felt good today, no tenderness, a couple more good sessoins like this and i'll be ready to start adding on miles again.
20101231 Fri
AM: run 2 miles (0:17) Ray out and back (344'). Achilles feeling better. still taking it easy to ensure good recovery.
20110101 Sat
start of a new year, here is to injury free and consistent running, no bone head moves
GOALS:
1. run 3000 miles
2. remain injury free
3. complete 3 100 milers
AM: run 3.7 miles (0:43) Northpark wanderings (659') run to dog park, let the dogs play for a bit, then ran home, dropped dogs off and wandered around a bit more. legs feeling good.
20110102 Sun
PM: run 11 miles (2:05) Boden canyon trail run part 2 (1949') very easy trail run, legs felt good, just enjoying being outside and testing achilles on a longer run. everything feels fine, ready to begin normal running again.
Total Run
-Miles: 21.8
-Hours: 4h 12min
AM: run 1.1 miles (0:11) northpark wandering (157'). achilles is definitely tender, seems i should have cut yesterdays run a lot shorter. time to pay the piper. could feel it on the run. going to spend some time taking it easy and just improving the blood flow.
20101228 Tues
AM run 1.1 miles (0:10) northpark wanderings (151'). achilles feels slightly better then yesterday, still very tender, several more days of feeling it out runs.
20101229 Wed
AM: elliptical 1.5 miles (0:20) elliptical (0'). no discomfort, mighjt have to try a long elliptical session. oh joy, something to look forward to.
PM: run 1.5 miles (0:15) el cajon wanderings (148'). sirius run, achilles feels much better, still a bit of tenderness, but definitely improving.
20101230 Thur
PM: run 2.1 miles (0:19) Northpark wanderings (226'). achilles felt good today, no tenderness, a couple more good sessoins like this and i'll be ready to start adding on miles again.
20101231 Fri
AM: run 2 miles (0:17) Ray out and back (344'). Achilles feeling better. still taking it easy to ensure good recovery.
20110101 Sat
start of a new year, here is to injury free and consistent running, no bone head moves
GOALS:
1. run 3000 miles
2. remain injury free
3. complete 3 100 milers
AM: run 3.7 miles (0:43) Northpark wanderings (659') run to dog park, let the dogs play for a bit, then ran home, dropped dogs off and wandered around a bit more. legs feeling good.
20110102 Sun
PM: run 11 miles (2:05) Boden canyon trail run part 2 (1949') very easy trail run, legs felt good, just enjoying being outside and testing achilles on a longer run. everything feels fine, ready to begin normal running again.
Total Run
-Miles: 21.8
-Hours: 4h 12min
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