Quality: 18 mile long run on Monday
Trail: 12 miles at SkullBuster on Sunday.
Easy: 3 runs for 24 miles.
Cycling: 4 rides for 32 miles.
Total: 5 runs & 4 rides for 86 miles.
Traveled for work this week, which always seems to throw me off a bit. Had to wake up at 4 am on Monday to get in the second leg of my 20/18 back to back before hopping on a plane. I'd almost forgotten how awesome watching the world wake up while out for a run is. Not that I can see myself up at 4 am often for a run. I also used my homemade energy gels again on this run, but this time I went with 2oz of gel & 1oz of water in the flask. Seemed to not only come out easier but wasn't as strong. I may have to maintain this ratio in the future.
Due to getting in wicked late Tuesday night, really Wednesday morning, I decided to just turn my speed session into an easy run. To up the difficulty I did it at 5 pm after dropping the family off at the airport. Also added in an 8.5 mile bike ride to the trail, then 8.5 mile bike ride home. Brought plenty of water for the trip but could have used some calories near the end. Was definitely close to bonking.
Near the end of the week it started to really warm up, like dangerously hot. When it gets like this there's no such thing as early enough to beat the heat. It's 75 at 5am with 80-90% humidity & quickly rises from there. With 16 miles on the schedule I arrived at SkullBuster shortly after sun up. This isn't a trail I'm ready to do much running in the dark on. It is also one of the harder places I run for keeping my heart rate in check. Even the downhills spike it up. By the time I got to my decision point where I could go 12 or 16 I opted to cut it short. My feet were squishing in my shoes from sweat & I looked like I'd found a pool somewhere to take a short swim. With the shortening of this run to 12 I'll just do my back to back in reverse, with the 16 miler on Monday. Speed sessions change to phase two next week, which is the strength part of the Hanson's plan.
Monday, July 25, 2016
2016 Training Log : 7/11 - 7/17
Quality: 3x1600 w/600 recovery at the track on Wednesday.
Trail: 20 miles at CVP on Sunday.
Easy: 4 runs for 29 miles.
Cycling: N/A.
Total: 6 runs for 57 miles.
Could have swore I put this one in last week. I blame a very hectic Sunday preparing for my trip. Another solid week in the books without anything too exciting, which is nice. On Monday I finished up the second leg of my 24/12 back to back. I had my doubts going into this training plan as to the effectiveness of back to back long runs. I am now a believer in them. They absolutely wreck your legs.
Wednesday brought about a return to the track for mile repeats. I have trouble with the longer repeats due to my tendency to check out from time to time. Really hard to stick the pace when auto pilot is so easy to engage. That said I came really close to my 6 minute target & my last interval was my fastest. I might have to reevaluate my pace before I go into phase two of the speed training.
Sunday's long run again had me headed back to CVP. Such a great place to do loops for these longer efforts, but I'm starting to tire of it. I need to diversify my trails. I also mixed in an experiment for this long run. I made my own energy gels! This is something I've been looking to do for a while now as I just can't stomach paying $1.50 per gel. I followed the recipe in this video, except I used honey instead of corn syrup. I'll continue tweaking the recipe until I get it to my liking then do a blog post on it. Currently I'm using some 3oz travel bottles I got at Target for about a buck each. They work ok but are pretty big & hard to get the last drop out of. If I stick with this I'll likely purchase one of the soft flasks out there specifically for this.
No pictures again this week. My phone is hard to operate when I'm absolutely drenched in sweat. Gotta love Kentucky summer...
Trail: 20 miles at CVP on Sunday.
Easy: 4 runs for 29 miles.
Cycling: N/A.
Total: 6 runs for 57 miles.
Could have swore I put this one in last week. I blame a very hectic Sunday preparing for my trip. Another solid week in the books without anything too exciting, which is nice. On Monday I finished up the second leg of my 24/12 back to back. I had my doubts going into this training plan as to the effectiveness of back to back long runs. I am now a believer in them. They absolutely wreck your legs.
Wednesday brought about a return to the track for mile repeats. I have trouble with the longer repeats due to my tendency to check out from time to time. Really hard to stick the pace when auto pilot is so easy to engage. That said I came really close to my 6 minute target & my last interval was my fastest. I might have to reevaluate my pace before I go into phase two of the speed training.
Sunday's long run again had me headed back to CVP. Such a great place to do loops for these longer efforts, but I'm starting to tire of it. I need to diversify my trails. I also mixed in an experiment for this long run. I made my own energy gels! This is something I've been looking to do for a while now as I just can't stomach paying $1.50 per gel. I followed the recipe in this video, except I used honey instead of corn syrup. I'll continue tweaking the recipe until I get it to my liking then do a blog post on it. Currently I'm using some 3oz travel bottles I got at Target for about a buck each. They work ok but are pretty big & hard to get the last drop out of. If I stick with this I'll likely purchase one of the soft flasks out there specifically for this.
No pictures again this week. My phone is hard to operate when I'm absolutely drenched in sweat. Gotta love Kentucky summer...
Monday, July 11, 2016
2016 Training Log : 7/4 - 7/10
Quality: Ladder workout at the track on Wednesday.
Trail: 24 miles at CVP on Sunday.
Easy: 4 runs for 29 miles.
Cycling: N/A.
Total: 6 runs for 63 miles.
Training by heart rate can be frustrating, especially on the trails. I find myself walking a lot more than before & my pace on all runs is way slower than before. The plus side to it is I don't feel totally wrecked after a run, which I guess is kind of the point. I'm going to keep at this through the winter to give it a solid 9 month trial. While I try to stick with the zone 2 running for all my other runs I use my Wednesday run to really step on the gas.
This Wednesday I did a workout that I've been looking forward to since I put it on the plan. Unfortunately I missed it last week but decided to move it to this week. It's a ladder style workout that starts with a 2.25 mile warm up then a 400/800/1200/1600/1200/800/400 ladder with 400 recovery & finally ends with a 2.25 mile cool down. Such a brutal workout but I definitely felt stronger coming out of it. I've got some shorter races on the calendar to test out the benefits of these speed sessions.
Speaking of shorter races. I was fortunate to land a registration to the Hot Hot Hundred 10k for just one dollar. My fall racing schedule is really starting to fill up with a 5k, 10k, half marathon, 50k & 100k. I'm following through with my plan to race more & not just train for A races only.
Sunday's long run was a distance I'd failed at previously. I've blamed that inability to finish the run on heat, nutrition & hydration. What I now know is that I was just running too fast, basically trying to do the entire run in zone 3. This lead to me just being totally zonked out around 16 miles into the run. Sadly I didn't complete the entire 24 miles on Sunday in zone 2. I had a hard cutoff at 11:30 to finish my run by, which led to me cranking it up on my third loop. With the majority of this segment in zone 3 I could really feel the familiar struggle & confirmed that the previous failed runs were caused by going too hard. In hindsight I should have stuck to my heart rate plan & just cut the distance short to make my cutoff, I just had to get that monkey off my back.
Trail: 24 miles at CVP on Sunday.
Easy: 4 runs for 29 miles.
Cycling: N/A.
Total: 6 runs for 63 miles.
Training by heart rate can be frustrating, especially on the trails. I find myself walking a lot more than before & my pace on all runs is way slower than before. The plus side to it is I don't feel totally wrecked after a run, which I guess is kind of the point. I'm going to keep at this through the winter to give it a solid 9 month trial. While I try to stick with the zone 2 running for all my other runs I use my Wednesday run to really step on the gas.
This Wednesday I did a workout that I've been looking forward to since I put it on the plan. Unfortunately I missed it last week but decided to move it to this week. It's a ladder style workout that starts with a 2.25 mile warm up then a 400/800/1200/1600/1200/800/400 ladder with 400 recovery & finally ends with a 2.25 mile cool down. Such a brutal workout but I definitely felt stronger coming out of it. I've got some shorter races on the calendar to test out the benefits of these speed sessions.
Speaking of shorter races. I was fortunate to land a registration to the Hot Hot Hundred 10k for just one dollar. My fall racing schedule is really starting to fill up with a 5k, 10k, half marathon, 50k & 100k. I'm following through with my plan to race more & not just train for A races only.
Sunday's long run was a distance I'd failed at previously. I've blamed that inability to finish the run on heat, nutrition & hydration. What I now know is that I was just running too fast, basically trying to do the entire run in zone 3. This lead to me just being totally zonked out around 16 miles into the run. Sadly I didn't complete the entire 24 miles on Sunday in zone 2. I had a hard cutoff at 11:30 to finish my run by, which led to me cranking it up on my third loop. With the majority of this segment in zone 3 I could really feel the familiar struggle & confirmed that the previous failed runs were caused by going too hard. In hindsight I should have stuck to my heart rate plan & just cut the distance short to make my cutoff, I just had to get that monkey off my back.
Monday, July 4, 2016
2016 Training Log : 6/27 - 7/3
Quality: 16 mile long run at Legacy Trail on Sunday.
Trail: N/A
Easy: 4 runs for 29 miles.
Cycling: 1 ride for 8 miles.
Total: 5 runs & 1 ride for 53 miles.
Another travel week for work & with it the inherent difficulties in making all my scheduled runs. I only ended up missing one run for the week, my speed work session on Wednesday. I was originally going to stay at a location pretty close to a high school track. That fell through & I ended up no where near a track. The plan was to get up early & just do an easy 8-10 miles, which didn't happen. After driving eight hours home I was in no mood or shape to run.
The rest of the week went well. I've fully embraced running by heart rate, completing all runs in between 130-142 BPM. I've had to walk a bit on some hills I would normally run & my pace is a good bit slower. However, I'm completing the runs feeling like I could run forever. The aftereffects of a 16 miler feel no different than a 4 miler. Going to keep at it with the only day above target heart rate being the Wednesday speed session. I've also made a minor tweak to the schedule, moving the back to backs to Sunday/Monday, to avoid conflict with Saturday morning soccer games. This should allow me to run in the cooler morning temps.
During Sunday's long run I stopped at the "peak" of the biggest hill along the Legacy Trail to take a picture. While pulling my phone out I inadvertently dropped my key. It wasn't until I got back to the parking lot that I realized it. Having already ran 16 miles, emptying my water bottle & having no calories on me the idea of 6 more miles to retrieve the key didn't sound smart. Luckily the wife was able to bring me a key so I could get home. After a light breakfast I returned to the trail with my bike to retrieve the key. The added bonus was I got some miles in on the bike, something that's been lacking lately.
On Friday I finally registered for Not Yo Momma's 100K. I can't wait to try my hand at a new distance. The looping style of this course should be helpful for my first time above 50K. Getting back to camp every 16 miles allows me to adjust calories, clothing & hydration during the race. It also allows for the moral support of seeing my wife. Unfortunately we're a lot of rain in the area lately which is keeping me off the trails.
Trail: N/A
Easy: 4 runs for 29 miles.
Cycling: 1 ride for 8 miles.
Total: 5 runs & 1 ride for 53 miles.
Another travel week for work & with it the inherent difficulties in making all my scheduled runs. I only ended up missing one run for the week, my speed work session on Wednesday. I was originally going to stay at a location pretty close to a high school track. That fell through & I ended up no where near a track. The plan was to get up early & just do an easy 8-10 miles, which didn't happen. After driving eight hours home I was in no mood or shape to run.
The rest of the week went well. I've fully embraced running by heart rate, completing all runs in between 130-142 BPM. I've had to walk a bit on some hills I would normally run & my pace is a good bit slower. However, I'm completing the runs feeling like I could run forever. The aftereffects of a 16 miler feel no different than a 4 miler. Going to keep at it with the only day above target heart rate being the Wednesday speed session. I've also made a minor tweak to the schedule, moving the back to backs to Sunday/Monday, to avoid conflict with Saturday morning soccer games. This should allow me to run in the cooler morning temps.
During Sunday's long run I stopped at the "peak" of the biggest hill along the Legacy Trail to take a picture. While pulling my phone out I inadvertently dropped my key. It wasn't until I got back to the parking lot that I realized it. Having already ran 16 miles, emptying my water bottle & having no calories on me the idea of 6 more miles to retrieve the key didn't sound smart. Luckily the wife was able to bring me a key so I could get home. After a light breakfast I returned to the trail with my bike to retrieve the key. The added bonus was I got some miles in on the bike, something that's been lacking lately.
On Friday I finally registered for Not Yo Momma's 100K. I can't wait to try my hand at a new distance. The looping style of this course should be helpful for my first time above 50K. Getting back to camp every 16 miles allows me to adjust calories, clothing & hydration during the race. It also allows for the moral support of seeing my wife. Unfortunately we're a lot of rain in the area lately which is keeping me off the trails.
Found it!
The cause of the lost key
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