Quality: 4x1200 w/ 400 recovery on Wednesday.
Trail: 14 miles at SkullBuster on Monday. 16.5 miles at CVP on Saturday.
Easy: 3 runs for 17 miles.
Cycling: N/A
Total: 6 runs for 56 miles.
Got a few new toys to play with this week, basically going all in with the phone as my run tracker. The first addition was the Polar H7 HRM. I've always been intrigued with using HR to pace my runs & have tried a few times with my Garmin HRM to do so. The Garmin strap was just very uncomfortable & caused a good bit of chafe. The Polar H7 is much more comfortable to wear, only causing some minor chafing after a swampy 16 miler. I'll likely need to add some lube to the hot spot in the future.
The second new toy was the Garmin GLO, giving me a 10Hz bluetooth GPS receiver. While I find my phone to be very accurate on the open road I'd began doubting the accuracy on tree covered trails. What I found was the GLO agreed with my FR210 on the trails I run. Confirming my suspicion that the phone's internal chip was clocking a farther distance than I was actually going. A lot of this is likely related to where I carry my phone, in a belt at the small of my back. The beauty of the GLO is it is small enough to fit in the pouch on my Amphipod handheld, putting it in a great position to receive GPS signals.
I also learned two lessons this week. With my kid's soccer games at 9am on Saturday morning I can't get a long trail run in before the game & with temps in the 90s after the game I'm having trouble completing the distance (I had to bail at mile 16 of 24 Saturday). Trying to keep my HR under 145 on the trail is hard enough in mild temps, but when it's an oven outside it becomes near impossible. The combo of high heat & high average HR is causing me to run out of gas before I can finish the run. With the heat I'd almost have to walk to keep my HR in the aerobic range.
With those two pieces of data in mind I'll be shifting my schedule so my back to backs are on Sunday/Monday. Putting the longer distance on Sunday & the shorter distance on Monday. This actually more closely matches the training plan which has them long/short as well. I'll also start walking significant hills early, to keep that HR under 145. Hopefully the cooler morning temps will allow me to get the distance done without having to go to the well.
Sunday, June 26, 2016
Wednesday, June 22, 2016
2016 Training Log : 6/13 - 6/19
Quality: 6x800 w/ 400 recovery on Wednesday.
Trail: 12 miles at CVP on Monday. 16.5 miles at CVP on Saturday.
Easy: 3 runs for 22 miles.
Cycling: 2 rides for 8 miles
Total: 6 runs & 2 rides for 68 miles.
One thing about trail running is it teaches you to pick your feet up, sometimes violently. During Monday's trail run I was still recovering from Saturday's bonk. Legs were just a bit heavy & mind a bit tired. I ended up soaring through the air with the greatest of ease three times. I went from someone that had never fallen to racking them up in short order. This all happened in the first four miles, after which I seemed to wake up. The rest of the run was uneventful & rather enjoyable.
Wednesday brought about a return to the track. Once again I biked the 4 miles to the track, did a 2.25 mile warmup, ran 6x800m with 400m recovery targeting 180 seconds, then a 2.25 mile cool down & finally a 4 mile ride home. That short rest between intervals is getting brutal & I can only imagine the suck for the next two sessions. Luckily when I step up to mile repeats I get a two lap rest. Met a guy with what I assume are his boys at the track. They were doing mile repeats, which given how young they were was pretty awesome.
The scheduled back to back for Friday & Saturday was a 14/16. I opted to do the 14 miler on the Legacy Trail due to other commitments that day requiring me to run very early in the morning. For my 16 miler I headed back to CVP, mainly because I needed to stop at a sporting goods store for some fuel. Unfortunately all they had in stock was Gatorade chews, something I'd never used before. Luckily they didn't seem to disagree with me all too much, so I can now add something else to the list of fuel. The plan for my run was to run two 8 mile loops, stopping at the truck to refill my handheld. I also tried a different fuel strategy by eating half a pack of chews every 30 minutes instead of a full pack every hour. This worked out a lot better & I felt strong for the duration of the run. Another new addition was keeping my water in a cooler. Much better than the seemingly boiling water I'd often find in my vehicle. Really starting to question the accuracy of my phone on trail runs. My Garmin GLO is in & I'm looking forward to trying it out next week to see how much of a difference it makes.
Trail: 12 miles at CVP on Monday. 16.5 miles at CVP on Saturday.
Easy: 3 runs for 22 miles.
Cycling: 2 rides for 8 miles
Total: 6 runs & 2 rides for 68 miles.
One thing about trail running is it teaches you to pick your feet up, sometimes violently. During Monday's trail run I was still recovering from Saturday's bonk. Legs were just a bit heavy & mind a bit tired. I ended up soaring through the air with the greatest of ease three times. I went from someone that had never fallen to racking them up in short order. This all happened in the first four miles, after which I seemed to wake up. The rest of the run was uneventful & rather enjoyable.
Wednesday brought about a return to the track. Once again I biked the 4 miles to the track, did a 2.25 mile warmup, ran 6x800m with 400m recovery targeting 180 seconds, then a 2.25 mile cool down & finally a 4 mile ride home. That short rest between intervals is getting brutal & I can only imagine the suck for the next two sessions. Luckily when I step up to mile repeats I get a two lap rest. Met a guy with what I assume are his boys at the track. They were doing mile repeats, which given how young they were was pretty awesome.
The scheduled back to back for Friday & Saturday was a 14/16. I opted to do the 14 miler on the Legacy Trail due to other commitments that day requiring me to run very early in the morning. For my 16 miler I headed back to CVP, mainly because I needed to stop at a sporting goods store for some fuel. Unfortunately all they had in stock was Gatorade chews, something I'd never used before. Luckily they didn't seem to disagree with me all too much, so I can now add something else to the list of fuel. The plan for my run was to run two 8 mile loops, stopping at the truck to refill my handheld. I also tried a different fuel strategy by eating half a pack of chews every 30 minutes instead of a full pack every hour. This worked out a lot better & I felt strong for the duration of the run. Another new addition was keeping my water in a cooler. Much better than the seemingly boiling water I'd often find in my vehicle. Really starting to question the accuracy of my phone on trail runs. My Garmin GLO is in & I'm looking forward to trying it out next week to see how much of a difference it makes.
Received a gift card to Amazon from work, which led to new shoe day!
Left to right: Saucony Peregrine 6, Ride 8 & Kinvara 6.
Saturday, June 18, 2016
2016 Training Log : 6/6 - 6/12
Quality: 12x400 w/ 400 recovery on Wednesday.
Trail: 10.5 miles at CVP on Friday. 19 miles at SkullBuster on Saturday.
Easy: 2 runs for 12 miles.
Cycling: 2 rides for 8 miles
Total: 5 runs & 2 rides for 60 miles.
Week 1 of the training plan for NYM was an interesting one. Rode 4 miles out to the local high school track for a speed workout. Did a 2 mile warmup, then 12x400 targeting 90 seconds with a 400 recover & finished with a 2 mile cool down. It was really nice to get out & really rev the engine up. The bike ride to & from serves as an extended warmup & cool down. It also allows me to mentally reset afterwords. If only there was enough time in the day to use the bike to get to all my running spots.
Friday & Saturday were the start of back to backs, with a 10/16 scheduled. In trail running they say it's not if you fall but when you fall. On Friday I got to experience my first ever superman. Started day dreaming near the end & checked out a bit. An exposed root snapped me back to reality & sent me airborne. Luckily only minor scratches were incurred. On Saturday I went out for a 16 miler that ended up going a bit longer than expected. I don't know if my GPS was that much off or my math. I figure it was a combination of the two. I packed two 140 calorie baggies for the run & a 20oz handheld. By mile 16 I ran out of gas & started to feel the bonk coming on. By mile 17 I was walking. The last 2 miles took over an hour to complete with a few pit stops to sit down & try to recover a bit of energy. The lesson learned here is to take more calories & water to the trail than you think you'll need, you can't base it off what you'd need for a road run.
Trail: 10.5 miles at CVP on Friday. 19 miles at SkullBuster on Saturday.
Easy: 2 runs for 12 miles.
Cycling: 2 rides for 8 miles
Total: 5 runs & 2 rides for 60 miles.
Week 1 of the training plan for NYM was an interesting one. Rode 4 miles out to the local high school track for a speed workout. Did a 2 mile warmup, then 12x400 targeting 90 seconds with a 400 recover & finished with a 2 mile cool down. It was really nice to get out & really rev the engine up. The bike ride to & from serves as an extended warmup & cool down. It also allows me to mentally reset afterwords. If only there was enough time in the day to use the bike to get to all my running spots.
Friday & Saturday were the start of back to backs, with a 10/16 scheduled. In trail running they say it's not if you fall but when you fall. On Friday I got to experience my first ever superman. Started day dreaming near the end & checked out a bit. An exposed root snapped me back to reality & sent me airborne. Luckily only minor scratches were incurred. On Saturday I went out for a 16 miler that ended up going a bit longer than expected. I don't know if my GPS was that much off or my math. I figure it was a combination of the two. I packed two 140 calorie baggies for the run & a 20oz handheld. By mile 16 I ran out of gas & started to feel the bonk coming on. By mile 17 I was walking. The last 2 miles took over an hour to complete with a few pit stops to sit down & try to recover a bit of energy. The lesson learned here is to take more calories & water to the trail than you think you'll need, you can't base it off what you'd need for a road run.
It's been a long time since I stepped foot onto one of these
Wednesday, June 8, 2016
2016 Training Log : 5/30 - 6/5
Quality: 14 mile long run on Saturday.
Trail: 8.5 miles on Monday at SkullBuster.
Easy: 5 runs for 33 miles.
Cycling: N/A
Total: 7 runs for 55.5 miles.
Another travel week found me in rainy Dallas, TX. Was fortunate to be able to make all of my scheduled runs. Even found a fantastic green way to run on for any return trips. I only ended up regulated to the dreadmill for one run, which I ended up cutting a mile short as I just couldn't take anymore. I'd rather run laps around the hotel, at least there's some scenery change.
Headed up to SkullBuster on Monday to do some trail running & when I grabbed my shoes I noticed a gaping hole in the side. Only had 400 miles on them when the upper let go, which isn't terrible but was hoping to get more like 500-600. Without any backup trail shoes I opted to use my wore out Kinvaras for the run. The trail was still pretty sloppy from the rains on Saturday which coupled with a very slick bottomed shoe made for an interesting run. I ended up taking the bail out on the orange loop to the road & finished the last 1.5 miles of the run on pavement. Also encountered my second snake of the season on the road, if I was wearing a HRM you would definitely see a spike around that time.
During my time in Dallas it rained pretty much every day. They were going through some wicked flooding down there. Luckily the green way I found had plenty of tree coverage to block the rain & the sun when it did peek out. One of the things I wish Legacy Trail had was more tree cover. It would help with the Sun in the Summer & the wind in the winter. In its current state it offers plenty of exposure to the elements.
Decided to try out one of the training plans from Relentless Forward Progress for the 100k in September. Next week should see a semblance of that plan with speed work starting on Wednesday. I think I'm going to ride to the local HS track to do my intervals, instead of trying to do them on the roadways.
Trail: 8.5 miles on Monday at SkullBuster.
Easy: 5 runs for 33 miles.
Cycling: N/A
Total: 7 runs for 55.5 miles.
Another travel week found me in rainy Dallas, TX. Was fortunate to be able to make all of my scheduled runs. Even found a fantastic green way to run on for any return trips. I only ended up regulated to the dreadmill for one run, which I ended up cutting a mile short as I just couldn't take anymore. I'd rather run laps around the hotel, at least there's some scenery change.
Headed up to SkullBuster on Monday to do some trail running & when I grabbed my shoes I noticed a gaping hole in the side. Only had 400 miles on them when the upper let go, which isn't terrible but was hoping to get more like 500-600. Without any backup trail shoes I opted to use my wore out Kinvaras for the run. The trail was still pretty sloppy from the rains on Saturday which coupled with a very slick bottomed shoe made for an interesting run. I ended up taking the bail out on the orange loop to the road & finished the last 1.5 miles of the run on pavement. Also encountered my second snake of the season on the road, if I was wearing a HRM you would definitely see a spike around that time.
During my time in Dallas it rained pretty much every day. They were going through some wicked flooding down there. Luckily the green way I found had plenty of tree coverage to block the rain & the sun when it did peek out. One of the things I wish Legacy Trail had was more tree cover. It would help with the Sun in the Summer & the wind in the winter. In its current state it offers plenty of exposure to the elements.
Decided to try out one of the training plans from Relentless Forward Progress for the 100k in September. Next week should see a semblance of that plan with speed work starting on Wednesday. I think I'm going to ride to the local HS track to do my intervals, instead of trying to do them on the roadways.
Blowout!
Greenway in Arilington, TX
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