Well, according to the plan today is the first long run for a 13 week training plan to run my 3rd 50k. I followed a plan pretty good for my first 50k. Life got in the way during the second one. And let me tell you, the first one was much better than the second one. I’m not really much for following plans, like to use them a reference and never stick right to the numbers.
Well today called for 8 miles. I had all the intentions of running 10 or 11. About 1 mile in, I felt fast but tight, so inorder to recover from a faster than normal start, I decided I would go to a 25/5 routine, 25 minutes run, 5 minutes walk. I did this last year on some long training runs, but wasn’t going to do it for a 8 to 10 miler…. But always willing to adjust, I decided in order to get the best of out this round of training, I’m going to do 25/5 on all runs on Saturday until the Ultra. And I’m going to run Sunday recover runs of 1/2 the Saturday distance. So my first 2 miles in the 8 min/mile pace (way to fast for a long run) was able to recover enough during walks to maintain a overall pace of 9:35 pace. Also the wind was a little crazy, so I changed my route, turned right instead of left, did a couple switchback type sections. Got in 8.25, overall I say it was a Win. I’m really happy with that. Run 4 tomorrow and it will be a nice first week of training.
First race of 2016, It was a F.A. event, for those that don’t know FA events are short for Fat Ass, they are free events, that help get people outside and running together. These are typically in cold conditions to help keep people motivated. This event is on a trail (Go figure based on the name), but it’s on a 2.5 mile loop, that is used for High School Cross Country. They have 4 groups; 1 hr, 2 hr, 3 hr, and 4 hr. Winner based on as many loops you can do during that time.
Two guys put the whole thing together, and let me tell you how awesome they are. The Facebook page has 100+ people interested in going, and from the looks of the Tracking Board, there was at least 75 people there. These guys, start planning months in advance, GPS running map, with Elevation posted online way in advance, so nothing surprises you. Also they are out early marking and clearing trail. I think this year, they even cut through a downed tree that was blocking part of the trail. Orange flags on trees, and posts, also orange spray painted arrows on the snow for all the turns.
This was my second year running it. I was hurt last year, but still ended up doing 5 loops. This year was a little warmer and less snow on the ground. I think we started at about 30 degrees, last year it was around 20 degrees. Started off the first loop with calf tightness and foot soreness. I still hadn’t decided if I was going to do that 1 or 2 hour group. Figured I would decide after 1 loop. Well, like a lot of runs, I felt like I should quit about a mile in. However, about mile 2, my legs started to loosen up. So at end of Loop 1, I signed up on the 2 hour group.
The Aid station, aka the Start/Finish line. Was well stocked, 2 picnic tables, 1 covered in food, everything from Tim-bits (non Tim Horton customers, Small Doughnut holes) to oranges and bananas. The other table had 2 big 5-Gallon Powerade and Hot Chocolate containers. With such a short looped course all you need is 1 Aid station. Remember this is also a Free Event. It’s a Potluck style event, everyone brings something, and before you know it, BOOM a ton of food and drinks. Also, big tarp on the ground, for bag drop. Keeps the bags from getting wet on the snow and icy ground. These guys think of everything, and do an outstanding job.
So how did I do? I was able to get 5 loops, took me 2:19, You can get a bonus loop, if you finish a loop before the cutoff time, my 4th loop finished at 1:53. I felt so good after the first and second loops, I was really interested in my times. Being a 2.5 mile loop, you can’t really compare miles to miles for time, because it’s only every 5th mile that match up. Lots of uphills and downhills, makes for ever changing mile times. I love Strava, I was able to create a segment (surprised one didn’t already exist) But created a segment for 1 loop. This is a great way to compare your runs over time to see the improvement. Also, they have CR’s and PR’s to compare to others. But I know that us Runners NEVER do that. Back to the research, I was really impressed that after 2 slower 29 min-ish loops, I was able to do the last 3 in the 26 min range, with each one being 20 seconds faster than the prior.
Overall, this is a great race/event to do, if you are in Michigan next January, you should look it up. Also glad that I was feeling so much better on the back half. I’m typically the exact opposite of that, which means if I suck in the first half, the second half of the race is horrible. It’s going to be a great 2016. Stick around and follow me, I have some great races scheduled.
Well, I think it’s official, I would rather be running. I went out for a trail run last weekend and rolled my ankle. So since then, I’ve NOT been running and it’s Killing me. Did a whole bunch of nothing for a few days. Then finally today I couldn’t take it any more, so I went for a Walk….. yea part way into the walk I wanted to RUN…. I held back and didn’t run, but I walked at a fast clip. After 2.5 miles of walking, my ankle was pretty sore. I iced it for awhile, but I still needed to get OUT and do something. So a few hours later I went for a bike ride. I did about 16 miles @ 18 mph felt good, legs were burning, but my ass fell asleep, my knee was starting to ache and I missed RUNNING….. I can’t wait for this ankle to get better, I really need to start Running again. Well that is all, just felt that I needed to say I WANT TO RUN!!!
It’s been almost a month since my last post. Life can get a little crazy. in the past month, I’ve gotten in 80 miles of running (including one of those runs being The Legend Half Marathon) 35 miles of mt. biking, and 50 miles of road biking. Not to mention I had an amazing family vacation, where we got in some kayaking, biking, ATVs on the Sand dunes, Disc Golf, Mini Golf, family board games, and 1 day at an amusement park. Love spending time with my family.
Sort of a bitter sweet family vacation, my son will starting college in a week, my daughter is starting in High School the following week. My wife and I were trying to recall when we started going to this vacation house, and it’s seems like forever, but only be about 5-6 years. The activities we did then vs. now is a 180 degree change. Back then, it was hang out at the beach, sand toys, minnow nets, and skim boards. Now he was driving around in the ATV, daughter was taking pictures of the sunset. Time moves faster than we thing, and we need to all stop wishing for the future to get here, and start living in the NOW. Before I know it my daughter will be graduating High School, Son will be finishing up college. Then before we know it they’ll both be out of the house. Not sure I can handle that, but one thing I can do is enjoy what I have.
To me it depends on what’s coming at you. What do you mean “coming at you”?
If I have another runner coming toward me, and we make eye contact, I give them a peace sign with my fingers, or a short wave. If there is NO eye contact (typically with women, Not sure why) I just run on past.
If it’s an elderly couple out for a walk? I say good morning or good afternoon with a smile, and just hope that I’m outside walking when I’m older.
If it’s kids, I nod my head,
If it’s a bicyclist, I nod my head.
If it’s someone with a dog, and they have the dog stop or move to the opposite side of the trail or sidewalk, I say thank you. Never know what those dogs might do.
If I’m passing someone and they tend to be all over the place, I say on your left then thank them, if they actually move over. If they are just happy as pie and staying in a straight line, I pass them and keep moving, maybe a hand wave.
I’ve only had one person give me a High Five, not sure what caused it, but it actually pumped me up for the rest of my run.
Rest days are well deserved and should be taken whenever you are training. Your body needs to recover, your muscles will thank you, your brain, well it might not thank you, because it wants to be out there, but it will thank you. I decided today would be a rest day. After a 12 mile run, then MTB and a 6 mile run and MTB, why not.
My Wife said “Are you ok, taking a rest day?” I said yes why not? “You haven’t taken a day off in forever.” Which prompted me to look at Endomondo. I took Friday off. Friday is Date night. But then it’s been a busy month. beyond that.
So I wanted to see how my first “half” (it’s only the 14th) month went. I have 47 miles running in, 70 miles on the road bike, with another 15 miles on the mountain bike. Not to mention 5 softball games. So yea, I’ll take a rest day.
Up early this morning, got in my 6 miler run at a nice 9:02 pace. I looked outside, and it looked like it had just stopped raining, I didn’t check the weather app or radar, got dressed and out the door. Less than a mile into it and here comes the rain. Then it stopped, then it started, All I could do was laugh at the rain, I was sweating anyway, what’s a little more wetness. Last mile was 8:45 felt strong at the end. Much better than my 12 miler time yesterday.
Home to shower, eat and off to church, great service this morning. Then home, ate more food (when training, I eat like a pig) then off to Mt. Bike. By best friend joined us this morning first time out, (he’s really out of shape) it was going to be a long slow ride. He made it without crashing, had to walk it up two hills, did hit a tree, but did awesome. We dropped him at the cars, along with another guy, then picked up another guy, and did the loop again. Was a beautiful afternoon and finished up great.
Saturday was awesome. Up early and out to do a 12 mile run, Longest run in 2 months hurt like hell but pushed thru to the full 12 this time. Having a running Buddy makes a huge difference, even though you both want to quit, neither one is willing to let the other one quit.
Then took about an hour break, got some food, and was driving home, Saw a sign to a Mt. Bike course, that my friends have been talking about. I already had my bike in my car. Closest MTB course is 30+ mins from my house, Since I was out that way, figured maybe get in a ride. And I was feeling pretty good, so I rode a course I’ve never been to. I got a little turned around out there, had to double back twice from some dead-ends. But overall was a great little ride.
Needless to say, spent first half of my day burning off some calories, then home, and out to eat at Qdoba, to put some calories back on. Finally sat down on the couch and was asleep in minutes. Now it’s 11:30, feeling not tired, but need my sleep. Going running again in the morning, followed by Church, then riding with some friends at that same park. Going to be a Great weekend.
Hope everyone else’s weekend is as much fun as mine.
Well, maybe not repeat, but my Tuesdays have been fun lately, long but fun. Today I got a 6 mile run in with my group right after work. Then it was off you play some softball, first game subbing on Co-ed League, had the lead up until the last inning, then lost. Then left that field drove to the other one played with my normal team, won that game 18-6.
Running must have tired out my calf a little bit, started cramping in the second softball game, but drinking another Gatorade and I’m good to go. Running at a slow pace, but still getting miles, sometimes it’s not about the speed when you are training. Just getting the muscles to figure out what’s going on and keeping them in check for the big race.
Less than 4 weeks until my next Half Marathon Trail run, 28 miles for the month, probably get about 50 more. But won’t over do it, no need to get hurt.