3/26 - Rest.
3/27 - 7.18 miles. 1:07.12. Stagecoach. PM.
3/28 - 2.80 miles. 1000'v. 1:00:38. Stagecoach. PM. Snow run up Stagecoach Mountain with Benihana as a farewell to winter. Super punchy and actually pretty brutal conditions. Thrashed my shins up pretty good punching through the spring snow. Which, although deep in spots, won't be around much longer. It's amazing how fast it's all melted. I think it only took a little over a week. If it weren't for snowmaking, I don't think there would be any snow below the gondola. In my few years here, I've certainly never seen anything like it and from what I've gathered, you'd have to go back quite a few years (like a hundred) to find a winter so dry. I'm all good with it as a trail runner but I don't want to see the forests burn this summer because we have no water.
3/29 - Rest.
3/30 - Rest.
3/31 - 12.83 miles. Stagecoach. PM. My GPS battery died about a mile into my run so I had the opportunity to run for a couple of hours by feel instead of checking my pace/distance/time constantly. I found it rather liberating. I ate two Clif Shot gels and a clementine and drank almost a full 21 oz. bottle of water and a little more than half a bottle of Gatorade. It was a fairly warm day, probably in the 60s, and mostly sunny and breezy as I ran on dirt trails and roads around a quickly thawing Stagecoach Reservoir.
4/1 - 14.05 miles. 2:08:31. Stagecoach. AM. Ran the same route as yesterday to measure the loop. Then did a little over a mile on the road and some trail wearing the Vibram Five Fingers. Ate two gels and a clementine (again) and drank about 3/4 of my water bottle and half a bottle of Gatorade.
Weekly Mileage: 36.86
Took an extra day off, did a snow run this week and did back to back long runs on the weekend. Felt good to mix it up and spend a little more time at home. I like that. Looking forward to the Desert RATS race in Fruita in a couple of weeks. It'll be a nice quick getaway and cool running in the desert. I need to make sure I figure out what food I'm going to carry. I'll need to carry 6-8 gels also and two water bottles, one with water and one Gatorade. I'll refill at every aid station. I probably won't carry water on my back unless it's really warm. I'm not going to set a time oriented goal, but rather just run an even, conservative, comfortable pace.
After that, I should be able to start logging a ton of trail mileage through the rest of April and early May in preparation for Quad Rock. I have a feeling it's going to be pretty warm in Fort Collins in mid-May.
Also, I officially registered to run the Silver Rush 50 miler in Leadville in July. It'll be a tune up race for Run Rabbit Run and I think it's far enough out from RRR that I can actually race it. The course is at high altitude (10,000 - 12,000') but is on alot of runnable roads so a smart race could result in a PR. I would be really happy if that PR were under 10-hours. After that, I think I will pass on a couple of races (probably still run Continental Divide) in August in favor of a couple long runs in the Flat Tops and the Zirkels and then start my taper the last week of the month.
Showing posts with label snow running. Show all posts
Showing posts with label snow running. Show all posts
Sunday, April 1, 2012
Sunday, February 19, 2012
Weekly Summary: Feb 13 - Feb 19
2/13 - Rest.
2/14 - 5.03 miles. :54:05. 360'v. Stagecoach. PM. Katy and I both got off work early enough to run an out and back on the road from the house down to CR 14.
2/15 - 5.20 miles. :54:38. 360'v. Stagecoach. PM. Another roadie with the lovely Kate. Felt tired.
2/16 - 3.88 miles. 1:15:04. 1220'v. Stagecoach. PM. I opted to hike/run/trudge up Stagecoach Mtn. to "The Beach" in knee deep snow with Benihana rather than dodge headlights on the county road. Solid effort and very slow going ascent from the top of Second Pitch to The Beach as we broke trail. It's been snowing again and I'm not snowboarding! WTF?!!
2/17 - Rest.
2/18 - 17.98 miles. 3:29:18. 1650'v. Steamboat. AM. Started my long run with an easy 2.30 mile, :29:20, warm up before doing a Running Series race, Love the Run Your With, a 6.85 mile, 1:17:21 snow run on Emerald Mountain. The entire course was super tough with loosely packed and punchy snow that made it very appropriate to wear snow shoes, which I didn't. The ascent was grueling at some points and I redlined my effort the entire time. Tough, tough, tough. I was relieved for the downhill but the footing remained difficult as I seemed to punch through the snow every 50 steps or so. Really hard to establish any kind of rhythm. I ran the majority of the downhill with a guy named Tom and we finished the race together, just happy to be done. At least, he was. I still had 9 more miles to do, so I ate another Honey Stinger and ran to the Core Trail from Howelsen Hill to Rotary Park. On my return to town, I crossed over to River Road and made my way back to Howelsen to refill my water bottle at Olympian Hall. I still had a couple more miles to go so I jumped back on the Core Trail and ran towards the library where I saw Mina, my friend Jonny's mother-in-law, jogging down the trail. We jogged and chatted our way down to Stockbridge and back to Howelsen. I felt good for the most part during my run(s) but my legs are definitely feeling it this evening. Whooped.
2/19 - 10.01 miles. 1:38:59. 980'v. Stagecoach. AM. I didn't think it was particularly cold when I left on my run but the wind chilled me right to the bone every time I was running into it. I stayed warm enough but really should have worn a windbreaker instead of fleece. I stayed on the roads for this effort since I was sufficiently over running in the snow after yesterday's race. Still had some slight lingering soreness in my left quadracep from yesterday but, otherwise, I felt good on this outing.
Week Totals: 42.10 miles. 8:12:04. 4570'v.
A good week. Still coming up a little short on mileage but getting more than adequate time on my feet. Such is running in the mountains in the mid-winter, when even an easy 4 mile "run" can take well over an hour. I was a little worried about going long this weekend and actually getting the mileage required by my training schedule but I think it helped to include a fun (but challenging) race into the mix. One of the participants in the race was Allen Belshaw, an accomplished local ultrarunner who has twice won the Squaw Peak 50 and Desert RATS 50 and has victories at the Plain 100 (self supported 100 miler) and Laramie 100. I introduced myself after the race and while we talked he told me that it was a good training idea for me to race before finishing my long run. "Put down some calories and keep running," he said. "If you go sit down now, you'll never want to get back up." I guess I felt a little inspired by his advice and it really motivated me to go out and get the remainder of my distance for the day.
I feel like my diet is staying on track although I probably ate way too much Valentine's chocolate this week.
Next week will be another reduced mileage and recovery week which is good since I'm finding it harder to get miles in accumulating snow. Hopefully, when March arrives, the weather will be more agreeable for running. Of course, as I type this, I see that it is starting to snow. Oh, boy. Maybe I'll just have to go snowboarding!
2/14 - 5.03 miles. :54:05. 360'v. Stagecoach. PM. Katy and I both got off work early enough to run an out and back on the road from the house down to CR 14.
2/15 - 5.20 miles. :54:38. 360'v. Stagecoach. PM. Another roadie with the lovely Kate. Felt tired.
2/16 - 3.88 miles. 1:15:04. 1220'v. Stagecoach. PM. I opted to hike/run/trudge up Stagecoach Mtn. to "The Beach" in knee deep snow with Benihana rather than dodge headlights on the county road. Solid effort and very slow going ascent from the top of Second Pitch to The Beach as we broke trail. It's been snowing again and I'm not snowboarding! WTF?!!
2/17 - Rest.
2/18 - 17.98 miles. 3:29:18. 1650'v. Steamboat. AM. Started my long run with an easy 2.30 mile, :29:20, warm up before doing a Running Series race, Love the Run Your With, a 6.85 mile, 1:17:21 snow run on Emerald Mountain. The entire course was super tough with loosely packed and punchy snow that made it very appropriate to wear snow shoes, which I didn't. The ascent was grueling at some points and I redlined my effort the entire time. Tough, tough, tough. I was relieved for the downhill but the footing remained difficult as I seemed to punch through the snow every 50 steps or so. Really hard to establish any kind of rhythm. I ran the majority of the downhill with a guy named Tom and we finished the race together, just happy to be done. At least, he was. I still had 9 more miles to do, so I ate another Honey Stinger and ran to the Core Trail from Howelsen Hill to Rotary Park. On my return to town, I crossed over to River Road and made my way back to Howelsen to refill my water bottle at Olympian Hall. I still had a couple more miles to go so I jumped back on the Core Trail and ran towards the library where I saw Mina, my friend Jonny's mother-in-law, jogging down the trail. We jogged and chatted our way down to Stockbridge and back to Howelsen. I felt good for the most part during my run(s) but my legs are definitely feeling it this evening. Whooped.
2/19 - 10.01 miles. 1:38:59. 980'v. Stagecoach. AM. I didn't think it was particularly cold when I left on my run but the wind chilled me right to the bone every time I was running into it. I stayed warm enough but really should have worn a windbreaker instead of fleece. I stayed on the roads for this effort since I was sufficiently over running in the snow after yesterday's race. Still had some slight lingering soreness in my left quadracep from yesterday but, otherwise, I felt good on this outing.
Week Totals: 42.10 miles. 8:12:04. 4570'v.
A good week. Still coming up a little short on mileage but getting more than adequate time on my feet. Such is running in the mountains in the mid-winter, when even an easy 4 mile "run" can take well over an hour. I was a little worried about going long this weekend and actually getting the mileage required by my training schedule but I think it helped to include a fun (but challenging) race into the mix. One of the participants in the race was Allen Belshaw, an accomplished local ultrarunner who has twice won the Squaw Peak 50 and Desert RATS 50 and has victories at the Plain 100 (self supported 100 miler) and Laramie 100. I introduced myself after the race and while we talked he told me that it was a good training idea for me to race before finishing my long run. "Put down some calories and keep running," he said. "If you go sit down now, you'll never want to get back up." I guess I felt a little inspired by his advice and it really motivated me to go out and get the remainder of my distance for the day.
I feel like my diet is staying on track although I probably ate way too much Valentine's chocolate this week.
Next week will be another reduced mileage and recovery week which is good since I'm finding it harder to get miles in accumulating snow. Hopefully, when March arrives, the weather will be more agreeable for running. Of course, as I type this, I see that it is starting to snow. Oh, boy. Maybe I'll just have to go snowboarding!
Monday, February 13, 2012
Weekly Summary: Feb. 6 - Feb. 12
2/6 - Rest.
2/7 - 6.09 miles. 1:15:58. - 4.12 miles. :36:37. Steamboat. Noon. Lunch road and trail run from 4th street around the middle school and back. PM. 1.97 miles. :39:20. Stagecoach. After work, did a couple miles with the dogs at an easy pace.
2/8 - 3.7 miles. :35:14. Steamboat. Noon. Lunch road and trail run from 4th street but ran the reverse of yesterday's route and used the trail a bit more. Didn't run in the evening so I could spend some time with my beautiful future wife and my dogs.
2/9 - 6.08 miles. 1:29:02. ~750'v. Stagecoach. PM. - ~.5 mile, ~:20:00, 400'v. hike with the dogs. Let them pull me up the hill then I ran behind them on the way down the hill. They're so fun! Followed by a 5.58 mile, ~350'v. 1:09:02 snow run/trudge in 2-5" of new powder. Those hills were tough. Didn't get seven miles for the day but the time on my feet more than made up for it.
2/10 - Rest.
2/11 - 11.48 miles. 3:46:33. ~1200'v. Stagecoach. AM. After a couple of days of snow, I wanted to have some fun instead of the usual Saturday long run so I broke out the splitboard and made a one-mile touring loop in the open space by the house. It took a little longer than a half hour to put in the initial trail. I did two more laps in the same track then, on the 4th one, I started a new track about half way through the loop so I could break into some virgin snow again. After 4.32 miles in 2:03:42, my legs were feeling pretty heavy, so I figured it was time to go run a few miles. It was a beautiful, sunny day and a warm one, as well. I changed into a pair of shorts and a long sleeved shirt and looked, I'm sure, completely out of place as I ran on snow covered roads around Stagecoach (6.46 miles, 1:15:52). After that, I took the dogs for a walk as I cooled down (.57 miles, :18:59). Quite a bit short on overall mileage but I got a great "time on feet" workout.
2/12 - 8.01 miles. 1:26:xx. ~500'v. Stagecoach. AM. Ran the first couple road miles with Katy before I jumped on the snowpacked and groomed trail. That didn't do much for traction though, the snow was loose enough to slow me down to 11-minute miles as I ran along the south shoreline to where the boat ramp would be.
Week: 35.56 miles. ~3000'v. 8 hours, 21 minutes!
Came up quite a few miles short of 42 for the week but with 8 hours on my feet, I'd say that was pretty worthy for almost 40 kilometers! Alot of slow running, trudging and splitboard touring should be good for my leg strength and endurance, if not for a fast leg turnover. No matter, speed work (which I do plan on doing this spring/early summer) is not essential for ultramarathon success (re: finishing!) and it's always worth skipping a few miles if I'm spending that time with the ones I love.
2/7 - 6.09 miles. 1:15:58. - 4.12 miles. :36:37. Steamboat. Noon. Lunch road and trail run from 4th street around the middle school and back. PM. 1.97 miles. :39:20. Stagecoach. After work, did a couple miles with the dogs at an easy pace.
2/8 - 3.7 miles. :35:14. Steamboat. Noon. Lunch road and trail run from 4th street but ran the reverse of yesterday's route and used the trail a bit more. Didn't run in the evening so I could spend some time with my beautiful future wife and my dogs.
2/9 - 6.08 miles. 1:29:02. ~750'v. Stagecoach. PM. - ~.5 mile, ~:20:00, 400'v. hike with the dogs. Let them pull me up the hill then I ran behind them on the way down the hill. They're so fun! Followed by a 5.58 mile, ~350'v. 1:09:02 snow run/trudge in 2-5" of new powder. Those hills were tough. Didn't get seven miles for the day but the time on my feet more than made up for it.
2/10 - Rest.
2/11 - 11.48 miles. 3:46:33. ~1200'v. Stagecoach. AM. After a couple of days of snow, I wanted to have some fun instead of the usual Saturday long run so I broke out the splitboard and made a one-mile touring loop in the open space by the house. It took a little longer than a half hour to put in the initial trail. I did two more laps in the same track then, on the 4th one, I started a new track about half way through the loop so I could break into some virgin snow again. After 4.32 miles in 2:03:42, my legs were feeling pretty heavy, so I figured it was time to go run a few miles. It was a beautiful, sunny day and a warm one, as well. I changed into a pair of shorts and a long sleeved shirt and looked, I'm sure, completely out of place as I ran on snow covered roads around Stagecoach (6.46 miles, 1:15:52). After that, I took the dogs for a walk as I cooled down (.57 miles, :18:59). Quite a bit short on overall mileage but I got a great "time on feet" workout.
2/12 - 8.01 miles. 1:26:xx. ~500'v. Stagecoach. AM. Ran the first couple road miles with Katy before I jumped on the snowpacked and groomed trail. That didn't do much for traction though, the snow was loose enough to slow me down to 11-minute miles as I ran along the south shoreline to where the boat ramp would be.
Week: 35.56 miles. ~3000'v. 8 hours, 21 minutes!
Came up quite a few miles short of 42 for the week but with 8 hours on my feet, I'd say that was pretty worthy for almost 40 kilometers! Alot of slow running, trudging and splitboard touring should be good for my leg strength and endurance, if not for a fast leg turnover. No matter, speed work (which I do plan on doing this spring/early summer) is not essential for ultramarathon success (re: finishing!) and it's always worth skipping a few miles if I'm spending that time with the ones I love.
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