Today's plan was a 7mi tempo run on a 3mi loop. The first loop I ran right on time and felt good. about 1mi into the second loop my heart rate was much too high for my pace. I tried to slow it down, took some walking breaks, ran some more, more walking, speed walking (which didn't lower the bpm). Then I just stopped. I stopped pushing myself and started casually walking the remainder of the loop. I wasn't happy. My running here in Huntsville has been good. I've gotten good time on the trails at Monte Sano, experienced more hills, stayed on track, crossed into the teens on mileage. Lately though, I think its been too much. I've started incorporating some faster running into my training. My long runs have been around 10:00/mi. On my two 3mi runs each week, I try to keep the pace low 8's, and on the mid week 6/7mi run I have tried to be around 9:00/mi (or run on trails which gets the heart rate up).
My thoughts:
- "speed work" too early on
- too much increase in simultaneous distance and intensity
- added stress of running after working construction during the day
- added stress of high 90s temps and humidity
I don't know why I suddenly feel tired, stressed, and a tweak in the knee, but I am realizing one thing. If I don't reign in my competitiveness and training mindset quickly, I am going to burn out. I will only run if I enjoy it. Losing the joy is what has made me drift from cycling this year.
Therefore, no more training. I won't even use the word. My goal is to enjoy running. I want to run and finish my first marathon and then a 50k, enjoying every minute of them. How will I accomplish it? By running. I will keep to my plan, but focus much more on running by feel. I read an awesome online statement by an ultra runner today. Rick Schick writes, "I do not train in a manner that ever makes me dread a training run nor will I enter a race that I would dread doing." Amen, brother! That will be philosophy because I am not running to go fast or necessarily far but for FUN! When I was walking today, I started talking to God, thanking Him for the enjoyment in running and the ability He has given me so far. I won't let one bad day or week get me down. I know sooner or later I will be back in the saddle per se. God is teaches me patience constantly. Unfortunately, patience can only be learned through trial. :)
So this weekend I have an awesome 15mi RUN scheduled. I'll give it a go, have fun, and see what happens.
Wednesday, July 30, 2008
Saturday, July 26, 2008
The Groove
As I was running a light 3miler on Friday, I started thinking that one must just get into a groove when going uphill in running (I know you do in cycling). That 3mi route has one short steep hill. For my weekly long run Saturday I decided to test my theory by ascending Monte Sano. Out the door and up to the park entrance is roughly 5.6mi. Make that a round trip and I have a nice 11miler of both climbing and downhill training - both of which I will need for my hilly marathon in November.
The sky was overcast and sprinkled occasional drops as I ascended. The elevation gain is 800-900 ft over the 5.6miles and it is pretty steady the whole way. Like I had planned, I just sat in at about a 10:00 pace and took my short-strided self up the mountain (no offense to you more serious climbers frowning or laughing at this measly hill). I felt pretty decent at the top, took about 10 secs of walking and headed back down.
Going down was fast-er. The ascent took 58:00. The descent took only 46:00. Average pace of 9:20, which is good to me. I am still slightly uncomfortable with steep downhills, so I tend to catch myself quite a bit as I run downhill. Otherwise, I feel out of control and jack my heart rate up in addition to still pounding the crap out of my legs. Practice . . .
Anyway, it was a nice run - not as tough as I thought it would be. A couple hours later, my knees were pretty sore It was a tougher last couple of days really because my schedule was shifted some. Rather than running T, W, R, I had to run T, R,F followed by the long run today. I might have benefited from resting today and running Sunday, but I am increasing mileage next week and want to keep that long run on Saturday because I will be headed back home to FL.
Thursday, July 24, 2008
What's It Like Out There?
As I was running through Monte Sano State Park this afternoon, I started yearning for some ridge/mountain running. I like to read Scott Dunlap's blog and other western runners, and their runs always seem to be over mountain and next to the ocean and such. Is the running out there really that different. Don't get me wrong, running in the south, in Monte Sano, even in the Withlacoochee in FL, is great. However, it always seems to be in dense forest. It makes me want to go back to the Smokies to run along the ridges this fall. California runners, tell me this, do you all get wrapped up in spider webs too? I'm getting more used to it, but getting hit in the face repeatedly with webs is not the best feeling.
Today's Run
I did about 5 mi today in the southern portion of Monte Sano today. I went up the Natural Well Trail and then looped back on Arrowhead Trail. It was one of my favorite runs to date. The trails were not exceptional (pretty hard). The views were similar to the rest of the park (trees). It just felt d
ifferent. The Natural Well Trail would be awesome in the early spring (or whenever water is abundant) because of all the crossings. It's namesake is essentially a giant hole in the ground, offering a neat view of different rock layers. Beyond that the trail criss-crosses what seem to be waterfalls along with streams. I suppose my imagination ran away with those dry water beds, stoney trails, and shimmering sunlight making the trail even better than it was. Despite the challenging terrain, I fell in love with that portion of the trail.
The Arrowhead, while also beautiful - undulating with the slopes - did not attract me as much. That might be in part to the greater elevation change, however. Much of the Arrowhead heading back south to the Natural Well Trail is steadily uphill. My heartrate increased from the mid 140s to upwards of 155-160 as I climbed. Because I am still running fairly short distances on the trail, I only resort to walking when the trail is really steep (when my running and walking are about equivalent speeds).
All in all, it was a very satisfying run. After struggling with young children throwing tantrums for most of the day, escaping to the woods was what I needed. And as I get deeper into this marathon training and trail running, I feel the desire to simply keep running growing.
Trail Report
- Natural Well: a mix of gravel, stone, and dirt. Not great elevation change, but substantial descending going North. Many water crossing. Nice views of stone cliffs.
- Arrowhead: more narrow with some overgrowth. Steady elevation change for much of trail
Today's Run
I did about 5 mi today in the southern portion of Monte Sano today. I went up the Natural Well Trail and then looped back on Arrowhead Trail. It was one of my favorite runs to date. The trails were not exceptional (pretty hard). The views were similar to the rest of the park (trees). It just felt d
ifferent. The Natural Well Trail would be awesome in the early spring (or whenever water is abundant) because of all the crossings. It's namesake is essentially a giant hole in the ground, offering a neat view of different rock layers. Beyond that the trail criss-crosses what seem to be waterfalls along with streams. I suppose my imagination ran away with those dry water beds, stoney trails, and shimmering sunlight making the trail even better than it was. Despite the challenging terrain, I fell in love with that portion of the trail.The Arrowhead, while also beautiful - undulating with the slopes - did not attract me as much. That might be in part to the greater elevation change, however. Much of the Arrowhead heading back south to the Natural Well Trail is steadily uphill. My heartrate increased from the mid 140s to upwards of 155-160 as I climbed. Because I am still running fairly short distances on the trail, I only resort to walking when the trail is really steep (when my running and walking are about equivalent speeds).
All in all, it was a very satisfying run. After struggling with young children throwing tantrums for most of the day, escaping to the woods was what I needed. And as I get deeper into this marathon training and trail running, I feel the desire to simply keep running growing.
Trail Report
- Natural Well: a mix of gravel, stone, and dirt. Not great elevation change, but substantial descending going North. Many water crossing. Nice views of stone cliffs.
- Arrowhead: more narrow with some overgrowth. Steady elevation change for much of trail
Tuesday, July 22, 2008
Mixed Feelings
I ran at the Huntsville Land Trust today after work. I went into it excited because a storm was brewing and the idea of running in the rain seemed fun. I had looked up the trails on the internet and on a Monte Sano map - no trail ratings or distances - and figured some 3-4mi routes I could run. I got going in the overcast weather (a nice reprieve from the 100 degree heat). My route: Bluffline Trail southward and then cut west and come back north on Alms House Trail. The Monte Sano map showed a couple little trails connecting the two big ones - sounded like a good plan. Parts of these trails make up portions of Mountain Mist 50k.
The trails were not very good. Overgrown. Very rocky. Poorly marked. When I went to cut west on Annandale Trail and then Thomas Trail, I felt that I had made a wrong move. Well, it turns out that the Thomas Trail must have been decommissioned or it is so small and overgrown and poorly marked that I missed it. I ended up going farther south and cutting over on Waterline before going back north on Alms House. I went 4mi instead of 3. Not a big deal. I had a pretty good time out on the trail in cooler weather - I should be happy. Still, if I would choose Monte Sano trails over the Land Trust's any day.
Trails:
-Bluffline: not too bad. Rocky and slightly overgrown like all of them but no problems.
-Annandale: the trail to take to really escape from civilization; very rocky (often big slabs); very overgrown
-Waterline: pretty narrow but not bad. Fair amount of rocks.
- Alms House: like the others but with some steep incline going to/from the trailhead
These trails were pretty rough but my shoes held up well. The "ballistic rock shield" as Brooks calls it does the job protecting my feet against rocks and roots. One drawback was that a layer of manure-like mud stuck to the sole and made navigating the rocks slabs dangerous. I can definitely see how those slabs can be a problem in Mt Mist if covered in ice. It took a thorough smacking afterward to dislodge the mud.
The trails were not very good. Overgrown. Very rocky. Poorly marked. When I went to cut west on Annandale Trail and then Thomas Trail, I felt that I had made a wrong move. Well, it turns out that the Thomas Trail must have been decommissioned or it is so small and overgrown and poorly marked that I missed it. I ended up going farther south and cutting over on Waterline before going back north on Alms House. I went 4mi instead of 3. Not a big deal. I had a pretty good time out on the trail in cooler weather - I should be happy. Still, if I would choose Monte Sano trails over the Land Trust's any day.
Trails:
-Bluffline: not too bad. Rocky and slightly overgrown like all of them but no problems.
-Annandale: the trail to take to really escape from civilization; very rocky (often big slabs); very overgrown
-Waterline: pretty narrow but not bad. Fair amount of rocks.
- Alms House: like the others but with some steep incline going to/from the trailhead
These trails were pretty rough but my shoes held up well. The "ballistic rock shield" as Brooks calls it does the job protecting my feet against rocks and roots. One drawback was that a layer of manure-like mud stuck to the sole and made navigating the rocks slabs dangerous. I can definitely see how those slabs can be a problem in Mt Mist if covered in ice. It took a thorough smacking afterward to dislodge the mud.
Sunday, July 20, 2008
Half Way!
The Marathon: 26.2 miles - a daunting thought to me just a few months ago. I have always known that I could do it once I decided upon it. Each week, as I continue to run regularly, longer and faster, I grow more confident. This morning's run was a landmark one, for I passed the halfway point.
I was at a lake overnight Friday and wakeboarding Saturday morning, so my long run was postponed to Sunday. Also, Saturday afternoon, I had the pleasure of seeing some the kids I've been working with perform a play- It was marvelous.
At 5:50 am I awoke, ate a Quaker Chewy granola bar, drank a cup of V8 V-fusion, laced 'em up and hit the road. My course was the Cottonrow 10k here in Huntsville. I would run two laps plus the ~0.5 mi to the course and back.
The Run
I started with a very conservative pace to warm up and insure that I would finish. I felt good, my heart rate was low (mostly 60-70%). Well, that conservative pace was a little too conservative. I ran the first 5.5 mi in about an hour. I intended on a 10:00 pace and was not hitting it . . . so I sped up. The next 10k I ran in about 60 mins. It felt great! My heart rate increased substantially (up to 75-80%) but I could sustain it. After reaching about mile 12, I just cruised in. What was interesting was that once I slowed down, that's when I felt bad. My legs were sore and tired. I essentially shuffled the last 3/4 mi or so. All in all, it was about 13.4mi in 2:15 for just over a 10:00 pace.
When I got back, I took a cool dip in the pool followed by a hot shower. I considered taking an ice bath, but my legs felt much better, so I passed. I ate a big plate of chicken parm and wheat spaghetti with some gatorade. On a side note, my fueling plan during the run seemed to work well. I drank Gatorade Rain every 20mins and ate another Chewy bar about mile 6. I was neither hungry nor felt drained at any point.
Then it was off to church. Great Success!!
Now I think I'll take a nap.
I was at a lake overnight Friday and wakeboarding Saturday morning, so my long run was postponed to Sunday. Also, Saturday afternoon, I had the pleasure of seeing some the kids I've been working with perform a play- It was marvelous.
At 5:50 am I awoke, ate a Quaker Chewy granola bar, drank a cup of V8 V-fusion, laced 'em up and hit the road. My course was the Cottonrow 10k here in Huntsville. I would run two laps plus the ~0.5 mi to the course and back.
The Run
I started with a very conservative pace to warm up and insure that I would finish. I felt good, my heart rate was low (mostly 60-70%). Well, that conservative pace was a little too conservative. I ran the first 5.5 mi in about an hour. I intended on a 10:00 pace and was not hitting it . . . so I sped up. The next 10k I ran in about 60 mins. It felt great! My heart rate increased substantially (up to 75-80%) but I could sustain it. After reaching about mile 12, I just cruised in. What was interesting was that once I slowed down, that's when I felt bad. My legs were sore and tired. I essentially shuffled the last 3/4 mi or so. All in all, it was about 13.4mi in 2:15 for just over a 10:00 pace.
When I got back, I took a cool dip in the pool followed by a hot shower. I considered taking an ice bath, but my legs felt much better, so I passed. I ate a big plate of chicken parm and wheat spaghetti with some gatorade. On a side note, my fueling plan during the run seemed to work well. I drank Gatorade Rain every 20mins and ate another Chewy bar about mile 6. I was neither hungry nor felt drained at any point.
Then it was off to church. Great Success!!
Now I think I'll take a nap.
Thursday, July 17, 2008
Blah
I couldn't even run. That's right, this morning I went for a walk rather than a run. I woke up, contemplated going back to sleep but decided I needed to run. I headed out and just couldn't do it. After just a few steps I felt crappy, my shin was bothering me, and my arms are still sore from Monday. So I walked . . . around the block. That was it. Went to work, did some weight training this afternoon.
Taking it easy is probably a wise choice right now. After all, I have increased my distance and my intensity the last couple weeks. The hills on and off road raise the heart rate and stress the legs more, and I feel it. In addition, my days have been more physically demanding now that I'm working all day, outside doing construction work.
Tomorrow is a rest day followed by 13mi on Saturday.
Cheers.
Taking it easy is probably a wise choice right now. After all, I have increased my distance and my intensity the last couple weeks. The hills on and off road raise the heart rate and stress the legs more, and I feel it. In addition, my days have been more physically demanding now that I'm working all day, outside doing construction work.
Tomorrow is a rest day followed by 13mi on Saturday.
Cheers.
Wednesday, July 16, 2008
Hooray Trails
So I went with the trail option for today's run and the afternoon time slot. After I dropped some kids off for a play rehearsal I made it out to Monte Sano for a six mile therapy session. It was good. I felt like I ran a brisk pace (10:30), and it was compared to the 12:-- pace I ran on Saturday's 11-miler. My eyes and feet got a work out from the rocky and curvy trail, and my legs took care of the rest. I must say though, the bad thing about running solo is that there is no one to clear the spider webs. I came home with the equivalent volume of a silk scarf I think.
Trail Report
- Sinks: this short trail (1.2mi) has some decent elevation change
- Goat Trail (2.6 mi): this is a formidable trail. It isn't super steep or technical but all things considered it could be a real tough trail at the end of the day. It is very windy and feels deep in the woods. The trickiest part is the loose footing - roots and rocks galore. Not big rocks or rock gardens but a lot of small rocks ready to trip or slide or just jab your foot. It worked my 'path choosing' a lot.
I also ran on the Mt. Mist and South Plateau Loop trails. Check my last trail report for those.
Trail Report
- Sinks: this short trail (1.2mi) has some decent elevation change
- Goat Trail (2.6 mi): this is a formidable trail. It isn't super steep or technical but all things considered it could be a real tough trail at the end of the day. It is very windy and feels deep in the woods. The trickiest part is the loose footing - roots and rocks galore. Not big rocks or rock gardens but a lot of small rocks ready to trip or slide or just jab your foot. It worked my 'path choosing' a lot.
I also ran on the Mt. Mist and South Plateau Loop trails. Check my last trail report for those.
Tuesday, July 15, 2008
Man!
I say that because I'm sore. My back and arms haven't been this sore since high school football summer weightlifting and conditioning. Sore where it hurts to open the car door. The reason: I did a CrossFit workout with some friends on Monday. We rowed, held a sand bag, did step ups, military press, tire flip, squats - all like a circuit with high rep or static, and with little or no rest between. I have been lifting lightly on Mon and Thurs so I figured I'd try it out. Well, having my entire body be sore is too much right now. I'm not training to be a linebacker or running back anymore. I won't be working that hard again any time soon. However, if you want a full body workout that is builds both strength and cardiovascular health, look into CrossFit - it will get the job done. And if you are in Huntsville, the leader at CrossFit Huntsville will surely push you.
Speaking of said leader, he is an aspiring trail runner. In fact, he is preparing for the Mt. Mist in January and also planning on running the Dizzy Fifty here as training. We had a good discussion concerning training strategy including the benefit of high intensity training, such as CrossFit in addition to intervals and other speed work, the role of long miles and more. As I have been reading and learning a lot about training theories and methods since I started training in May, the discussion was very intriguing. The more info, the better! Maybe he and I will get a chance to run on Monte Sano together, if not now then in January.
This morning I was more tired than usual, probably a result of the CrossFit workout, so I postponed my run until later. After playing chauffeur for some kids, working some, and practicing my throw downs on a 9-9.5 ft hoop, I finally ran. It was 4pm and the sun was beating down. I wanted to run a tempo run today, so I set out on a brisk pace on my 3mi route. I noticed that my cadence was faster and stride shorter than usual. I tend to be a heel pounder, but today I was very midfoot and almost forefoot- maybe a natural progression with speed. It felt smooth and quick, regardless. Once again I got confused on my route and ran longer than planned. I was tired by the end. The pace for the ~3.4mi loop was 7:47, which is pretty fast for me. The fastest and only 5k I ever ran (summer '06 when I was very fit from high intensity sports like football and basketball) was about 20:00, so I am still considerably slower, but the 7:47 is faster than the 8:00 pace I ran earlier this summer on a training run, so I am pleased.
I have a 6 miler tomorrow. I have not decided whether to run in morning or evening, on the road or at Monte Sano. I plan on running marathon pace or a little faster, which means, less than or equal to 9:00/mi. Whatever, it will be good either way. :)
This weekend is a 13 miler. I will probably run one of the local half-marathon courses for simplicity. Stay tuned.
Speaking of said leader, he is an aspiring trail runner. In fact, he is preparing for the Mt. Mist in January and also planning on running the Dizzy Fifty here as training. We had a good discussion concerning training strategy including the benefit of high intensity training, such as CrossFit in addition to intervals and other speed work, the role of long miles and more. As I have been reading and learning a lot about training theories and methods since I started training in May, the discussion was very intriguing. The more info, the better! Maybe he and I will get a chance to run on Monte Sano together, if not now then in January.
This morning I was more tired than usual, probably a result of the CrossFit workout, so I postponed my run until later. After playing chauffeur for some kids, working some, and practicing my throw downs on a 9-9.5 ft hoop, I finally ran. It was 4pm and the sun was beating down. I wanted to run a tempo run today, so I set out on a brisk pace on my 3mi route. I noticed that my cadence was faster and stride shorter than usual. I tend to be a heel pounder, but today I was very midfoot and almost forefoot- maybe a natural progression with speed. It felt smooth and quick, regardless. Once again I got confused on my route and ran longer than planned. I was tired by the end. The pace for the ~3.4mi loop was 7:47, which is pretty fast for me. The fastest and only 5k I ever ran (summer '06 when I was very fit from high intensity sports like football and basketball) was about 20:00, so I am still considerably slower, but the 7:47 is faster than the 8:00 pace I ran earlier this summer on a training run, so I am pleased.
I have a 6 miler tomorrow. I have not decided whether to run in morning or evening, on the road or at Monte Sano. I plan on running marathon pace or a little faster, which means, less than or equal to 9:00/mi. Whatever, it will be good either way. :)
This weekend is a 13 miler. I will probably run one of the local half-marathon courses for simplicity. Stay tuned.
Saturday, July 12, 2008
Welcome to Rocket City, USA
Huntsville, AL
I got into town last Sunday and am being graciously hosted by a college friend's family while I am here (3 weeks). Each day I've been up about 7am to run before I go to work. My purpose for being here is service. I am working with a wonderful faith-based community development organization called Lincoln Village Ministy. So far most of my assistance has been in home renovation. I have helped put in floor joist and sub floor. I work with several great guys my age, so that has been fun.
It's more hilly here
One of the first things I noticed when I started my run on Tuesday. It's been interesting mapping out routes around here, but so far I have done alright. Fortunately, there is a strong running community here in town and a 5k/10k route is near by. Much of my run is on similar roads. This week I had 2-3mi runs on T & R, a 6mi on W, and 12mi on Sat. Well, due to route issues T was a little long (first day - I got a little lost), Wed was a mile short, and R was a little short. Saturday's run ended up about 11mi but I will get to that. Overall, I'm a little under 23mi for the week. I wanted to be at 24, so I may run a slow recovery mile tomorrow depending how I feel. I felt good this week. The hills added challenges and slowed my time down some, but I have opened up my legs a couple of times and felt strong. I have a tough climb and substantial downhill on the usual route for T,W,R so I have been getting used to downhill running - It's tough! Gravity is just yanking on me and if I try to run with it I get into a full out run/sprint. Rather than floating I am pounding down even when running on midfoot/ball at speed. I'm sure I'll improve.
Real Trails
I've expressed my desire to get into trail running and eventually trail ultrarunning. Right now I am planning on giving the 50k my first go at Mt. Mist in January here in Huntsville. Monte Sano state park is about 15 mins away and has many trails, so I will be trying to scout out the race and acclimate to trail running while I am here in Rocket City. Today was the first run in the park. All together, I ran nearly 11 mi, all but 1.5mi on trails. I was out for 2hr 20min, including getting drinks, looking at maps, taking a couple wrong turns and other lolly gagging, so I feel good about the 12:44 average pace. I am a little disappointed that I didn't get my planned 12 mi but I was very happy with the run. Let me describe it:
-McKay Hollow Trail (2mi): I should have heeded the double diamond very difficult rating of the trail and maybe checked out a topo before running. About half of those 2 mi would have made a tough hike. The trail was steep, overgrown, and very rocky requiring me to walk quite frequently. It made for a tough start and the hardest section of the day.
-Mountain Mist Trail (2.5mi): I jumped on this after connecting via the southern tip of the Southern Plateau Trail. This was my favorite trail of the day, which is good considering a good amount of the race is on it. It is a firmly packed singletrack that is consistent, not too hilly, and clear. I felt good running it.
-Old Bankhead Pkwy (1.5mi): This closed road is great for family excursions and bike riders. I used it to get back to my car before trying out some more trails. It was mostly uphill but not too steep. While the asphalt made for a nice recovery, I missed the trails.
-NorthPlateau Loop (1.5mi): The total loop is about 1.2 mi and is light stuff. It goes through campgrounds and parks and by overlooks - nice for a day stroll. I used part of it as a connector.
-South Plateau Loop (3.5mi): This was a very nice trail. It was clear and wide and rated easy which was good as I was struggling in the final miles.
I ate a couple slices of bread and had some juice before running today. On the trail I ate 2 quaker oatmeal peanut butter chocolate bars. I was hungry! I needed some gels and more solid food. I also could have used a sports drink in addition to more water. In those final miles my entire body was hurtin and I was doin the shuffle back to the car. I even invoked some self motivation: "You got it. Almost there. You're a marathoner. Come on!" Well, it helped. While I didn't manage to get all 12 miles in, I ran the 11 I did strong. It did come at cost I guess because at 4:00 pm I am tired! Completely soaked, I got back, took an ice bath, a shower, and ate some chicken fettucine alfredo. Then I read some and napped. My legs were sore while running and I'm sure they will be tomorrow.
Thanks Brooks
I have to throw this thanks out to Brooks running. After about 40 miles on trails, you can add my name to the postive reviews for the new Cascadia 3s. My feet felt great while everything else was sore. They ballistic rock shield protected my feet from the rocks and roots (no stone bruises or black nails), the sole gripped pretty well, and they stayed tied. No problems whatsoever. I love the MoGo midsole. I think it has liquid silicone or something. Whatever it is, it just feels good. Honestly, I'd rather wear these Cascadias than my road shoes. Maybe I'll make my next road shoes Brooks.
I got into town last Sunday and am being graciously hosted by a college friend's family while I am here (3 weeks). Each day I've been up about 7am to run before I go to work. My purpose for being here is service. I am working with a wonderful faith-based community development organization called Lincoln Village Ministy. So far most of my assistance has been in home renovation. I have helped put in floor joist and sub floor. I work with several great guys my age, so that has been fun.
It's more hilly here
One of the first things I noticed when I started my run on Tuesday. It's been interesting mapping out routes around here, but so far I have done alright. Fortunately, there is a strong running community here in town and a 5k/10k route is near by. Much of my run is on similar roads. This week I had 2-3mi runs on T & R, a 6mi on W, and 12mi on Sat. Well, due to route issues T was a little long (first day - I got a little lost), Wed was a mile short, and R was a little short. Saturday's run ended up about 11mi but I will get to that. Overall, I'm a little under 23mi for the week. I wanted to be at 24, so I may run a slow recovery mile tomorrow depending how I feel. I felt good this week. The hills added challenges and slowed my time down some, but I have opened up my legs a couple of times and felt strong. I have a tough climb and substantial downhill on the usual route for T,W,R so I have been getting used to downhill running - It's tough! Gravity is just yanking on me and if I try to run with it I get into a full out run/sprint. Rather than floating I am pounding down even when running on midfoot/ball at speed. I'm sure I'll improve.
Real Trails
I've expressed my desire to get into trail running and eventually trail ultrarunning. Right now I am planning on giving the 50k my first go at Mt. Mist in January here in Huntsville. Monte Sano state park is about 15 mins away and has many trails, so I will be trying to scout out the race and acclimate to trail running while I am here in Rocket City. Today was the first run in the park. All together, I ran nearly 11 mi, all but 1.5mi on trails. I was out for 2hr 20min, including getting drinks, looking at maps, taking a couple wrong turns and other lolly gagging, so I feel good about the 12:44 average pace. I am a little disappointed that I didn't get my planned 12 mi but I was very happy with the run. Let me describe it:
-McKay Hollow Trail (2mi): I should have heeded the double diamond very difficult rating of the trail and maybe checked out a topo before running. About half of those 2 mi would have made a tough hike. The trail was steep, overgrown, and very rocky requiring me to walk quite frequently. It made for a tough start and the hardest section of the day.-Mountain Mist Trail (2.5mi): I jumped on this after connecting via the southern tip of the Southern Plateau Trail. This was my favorite trail of the day, which is good considering a good amount of the race is on it. It is a firmly packed singletrack that is consistent, not too hilly, and clear. I felt good running it.
-Old Bankhead Pkwy (1.5mi): This closed road is great for family excursions and bike riders. I used it to get back to my car before trying out some more trails. It was mostly uphill but not too steep. While the asphalt made for a nice recovery, I missed the trails.
-NorthPlateau Loop (1.5mi): The total loop is about 1.2 mi and is light stuff. It goes through campgrounds and parks and by overlooks - nice for a day stroll. I used part of it as a connector.
-South Plateau Loop (3.5mi): This was a very nice trail. It was clear and wide and rated easy which was good as I was struggling in the final miles.
I ate a couple slices of bread and had some juice before running today. On the trail I ate 2 quaker oatmeal peanut butter chocolate bars. I was hungry! I needed some gels and more solid food. I also could have used a sports drink in addition to more water. In those final miles my entire body was hurtin and I was doin the shuffle back to the car. I even invoked some self motivation: "You got it. Almost there. You're a marathoner. Come on!" Well, it helped. While I didn't manage to get all 12 miles in, I ran the 11 I did strong. It did come at cost I guess because at 4:00 pm I am tired! Completely soaked, I got back, took an ice bath, a shower, and ate some chicken fettucine alfredo. Then I read some and napped. My legs were sore while running and I'm sure they will be tomorrow.
Thanks Brooks
I have to throw this thanks out to Brooks running. After about 40 miles on trails, you can add my name to the postive reviews for the new Cascadia 3s. My feet felt great while everything else was sore. They ballistic rock shield protected my feet from the rocks and roots (no stone bruises or black nails), the sole gripped pretty well, and they stayed tied. No problems whatsoever. I love the MoGo midsole. I think it has liquid silicone or something. Whatever it is, it just feels good. Honestly, I'd rather wear these Cascadias than my road shoes. Maybe I'll make my next road shoes Brooks.
Friday, July 4, 2008
Busy Weekend
Happy Independence Day to everyone. I started my holiday by waking up early and walking in a parade with my family. My job: walk beside a horse pulling my mom in a cart. This is a mini-horse, mind you, about 3ft high. Well, this cute little guy got excited and bolted while we were getting him ready. Cart and all, he ran through the parking lot jumping barriers and ran down a dirt trail. We caught him and went through the parade alright, with me helping to guide him by the halter. It made for an interesting start to the day.
Running wise I plan on running 8mi tonight at the Withlacoochee State Forest. It should be a nice peaceful run. It will be my last run here until August. I am headed to Huntsville, AL on Sunday to work with a faith-based community development non-profit. It's a great organization that is helping many poor families in the area get on their feet and to break out from the cycle of poverty. It's been pretty boring at times here at home, so I am looking forward to working in Huntsville and exploring Monte Sano. Before I head out on Sunday, I am helping to move my sister and her hubby into their new condo in Gainesville where they will both be going to school. All together it will be a busy weekend. It's a good thing I scheduled my running around it. :)
Update: The trail run tonight was pretty good. I ran at 5pm so it was HOT (90+ degrees plus FL humidity). I ran 7. It was unusually difficult. I did learn some things though: 1) I cannot run even within a couple hours of eating, 2) I need to experiment w/ speed walking climbs, 3) Run in the morning to avoid heat, digestion probs, and conflicts. I'm tired but feel good about the run.
Running wise I plan on running 8mi tonight at the Withlacoochee State Forest. It should be a nice peaceful run. It will be my last run here until August. I am headed to Huntsville, AL on Sunday to work with a faith-based community development non-profit. It's a great organization that is helping many poor families in the area get on their feet and to break out from the cycle of poverty. It's been pretty boring at times here at home, so I am looking forward to working in Huntsville and exploring Monte Sano. Before I head out on Sunday, I am helping to move my sister and her hubby into their new condo in Gainesville where they will both be going to school. All together it will be a busy weekend. It's a good thing I scheduled my running around it. :)
Update: The trail run tonight was pretty good. I ran at 5pm so it was HOT (90+ degrees plus FL humidity). I ran 7. It was unusually difficult. I did learn some things though: 1) I cannot run even within a couple hours of eating, 2) I need to experiment w/ speed walking climbs, 3) Run in the morning to avoid heat, digestion probs, and conflicts. I'm tired but feel good about the run.
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