If we are applying race strategy to the year then we have all just settled into our groove. The excitement of Resolutions has passed but been replaced by what we can really do to improve our lives as runners. We entered the haze. Things are still pretty easy, the course is gentle with its new found sunny skies and the hard times of August and the return of winter of abstract concepts... just like that hill at the end of your goal race.
With this in mind let's look back at the month of March!
Los Numeros
Monthly Total of Miles: 205
Grand Total for 2010: 608 (Right on track for my 2400 goal for the year)
Races... I ran two races this month. Taking home the gold at the Leprechaun Leap and silver at the Dupont Forest 12k.
Favorite Run
While acknowledging that all steps get us to where we are, there are some steps that leave a more positive vibe on us. This month I point toward some of the shorter, recovery runs. It seems March was full of tempo effort days. This led to lead legs and tired nights. So, when I took a jaunt through the Dragon Trail and along the river it was that much more pleasant to simply be moving, the watch sitting next to the bathroom sink and only my enjoyment to live up to. Lets hope April brings more of these fine days to us all!
The month to come...
2 weeks of training will lead me up to the Valle Crucis 25k. I have signed up for the High Country Triple Crown this year and it is my intention to show well in the series. VC25k is the first of three races followed by the VC7miler and The Knob. This series supports Girls on the Run and 100% of proceeds support this organization. Good Deal!!
BBQ Sandwiches... really
Also, for those in the mid-atlantic, south portion of our fine nation... Terri Hayes is still looking for volunteers for the upcoming Woods Ferry 24 hour run in South Carolina. Terri has a 5 race series she puts on and all of her races are 100% free. So... the weekend of April 17th ya'll should come out for a fun weekend and support your fellow runners... who knows, you might even get a pulled pork BBQ sandwich out of it!
Showing posts with label monthly review. Show all posts
Showing posts with label monthly review. Show all posts
Thursday, April 1, 2010
Tuesday, March 2, 2010
February-Schmebruary- Month in Review
With a big weekend (37+, which to me is 38) I was able to pull out 200 miles this month.
Friday night I went out on an adventure on the backside of Howard's Knob and its associated ridge. Including a mile long ascent up a 30% crust and ice packed road bed in the Bob Timberlake Housing Development (seriously) I was able to hammer in 16 miles of brutally windy and f-ing (f-reezing) cold running. I even had a change of gloves for the return and still my hands were numb... it was a fast descent.
Saturday was more mild and I slogged through 12 miles of more hilly, more patient running before getting in another 9 on Sunday (with the deer).
The nine miler brought me to 200 for February... so I guess I pulled it out in the snowiest month I can remember running in in my years on the roads (as trails don't really EXIST right now...).
Tallies For My Allies (and leeway, I beg.)
Monthly Total- 200 miles
Weekly high- 60 miles (two times)
Longest Day- 16 miles
The overall impression has been of running hilly miles in brutal wind. Introducing a lot more speed work has been nice this month and has led to faster training paces as well. At least I am able to get more for my time in these nasty weather months. But I love it... really, I do.
As I type this, we have received an additional 3 inches of heavy wet snow. I had a nice hard hill run with Lil today, that dog made me chase the leash for 8 miles of tempo with surges at 5k effort or better... and now she is still running mad in the living room! I am barely able to read these words... can I make to watch 'LOST' tonight??? Somebody make a pot of coffee...
Friday night I went out on an adventure on the backside of Howard's Knob and its associated ridge. Including a mile long ascent up a 30% crust and ice packed road bed in the Bob Timberlake Housing Development (seriously) I was able to hammer in 16 miles of brutally windy and f-ing (f-reezing) cold running. I even had a change of gloves for the return and still my hands were numb... it was a fast descent.
Saturday was more mild and I slogged through 12 miles of more hilly, more patient running before getting in another 9 on Sunday (with the deer).
The nine miler brought me to 200 for February... so I guess I pulled it out in the snowiest month I can remember running in in my years on the roads (as trails don't really EXIST right now...).
Tallies For My Allies (and leeway, I beg.)
Monthly Total- 200 miles
Weekly high- 60 miles (two times)
Longest Day- 16 miles
The overall impression has been of running hilly miles in brutal wind. Introducing a lot more speed work has been nice this month and has led to faster training paces as well. At least I am able to get more for my time in these nasty weather months. But I love it... really, I do.
As I type this, we have received an additional 3 inches of heavy wet snow. I had a nice hard hill run with Lil today, that dog made me chase the leash for 8 miles of tempo with surges at 5k effort or better... and now she is still running mad in the living room! I am barely able to read these words... can I make to watch 'LOST' tonight??? Somebody make a pot of coffee...
Monday, February 1, 2010
It was Called January
That was then...
We've all felt it, and we named it progress. January 2009, I made the choice to run my first 50k and at the time I was scratching out 10 miles each week, randomly getting out for a few miles here and there.
This! is NOW
January 2010 brought consistent training, a marathon PR at Disney and a nice solid start to the new year. My focus was, after racing, to recover and then begin the winter/ spring build up of base for a couple of key races in June and September.
Idealistic Planning
The basic idea is to add about 10 minutes a day to the easy runs, keep on with the tempo efforts one or two days a week and continue with the long runs as well, but add hills to the mix, to actively seek them out and hopefully garner some power over the course of longish runs. With Chattooga not far off (5 months) and the Run For the Red, just around the corner after that, this is the month to get off to a good start to get as deep a foundation as possible for these two very hilly goal races.
Here are the dirty details in statistical form:
Monthly Total: 203 miles
Longest Day: 28.5 miles
Weekly High: 54 miles
Average Pace: Not important.
Lasting Impression?
Well, I know the mitochondria will remember every step I have taken, and the ones I did not (recovery is not a 4 letter word). As far as what my brain recalls from this month... it was cold, some days were bitter as a political convention, but much more hopeful. I do find liberation in the winter, slippery season.
We are forced to slow our roles, to ease it back after the peak racing season. This takes some of that pressure away, that tends to creep itself into our routine. With the goals a bit farther off, we have the chance to test our dedication and our ability to keep something as abstract as a goal in mind, training the mind to dictate to the body what will occur. This skill is a great seperator when it comes to external results. Most importantly, it teaches us some valuable things we can carry into our lives.
but, Most of All
I am just thankful to be getting out there. To feel the chill and occasionally get a spring-like day as some sort of a gift. And, be able to cruise along and enjoy that day because I have been consistent in my training. When I pass by the other guy, the fair weather runner, and he is hacking along the trail... what can I do?
Just continue setting the example, and hope that others get out there when it is NOT so easy. We all have the potential to either be dedicated or to take the easy way out.
P.S.- Pitchers and catchers are packing their bags... which means spring is just around the corner. Hang in there a few more weeks!!!
We've all felt it, and we named it progress. January 2009, I made the choice to run my first 50k and at the time I was scratching out 10 miles each week, randomly getting out for a few miles here and there.
This! is NOW
January 2010 brought consistent training, a marathon PR at Disney and a nice solid start to the new year. My focus was, after racing, to recover and then begin the winter/ spring build up of base for a couple of key races in June and September.
Idealistic Planning
The basic idea is to add about 10 minutes a day to the easy runs, keep on with the tempo efforts one or two days a week and continue with the long runs as well, but add hills to the mix, to actively seek them out and hopefully garner some power over the course of longish runs. With Chattooga not far off (5 months) and the Run For the Red, just around the corner after that, this is the month to get off to a good start to get as deep a foundation as possible for these two very hilly goal races.
Here are the dirty details in statistical form:
Monthly Total: 203 miles
Longest Day: 28.5 miles
Weekly High: 54 miles
Average Pace: Not important.
Lasting Impression?
Well, I know the mitochondria will remember every step I have taken, and the ones I did not (recovery is not a 4 letter word). As far as what my brain recalls from this month... it was cold, some days were bitter as a political convention, but much more hopeful. I do find liberation in the winter, slippery season.
We are forced to slow our roles, to ease it back after the peak racing season. This takes some of that pressure away, that tends to creep itself into our routine. With the goals a bit farther off, we have the chance to test our dedication and our ability to keep something as abstract as a goal in mind, training the mind to dictate to the body what will occur. This skill is a great seperator when it comes to external results. Most importantly, it teaches us some valuable things we can carry into our lives.
but, Most of All
I am just thankful to be getting out there. To feel the chill and occasionally get a spring-like day as some sort of a gift. And, be able to cruise along and enjoy that day because I have been consistent in my training. When I pass by the other guy, the fair weather runner, and he is hacking along the trail... what can I do?
Just continue setting the example, and hope that others get out there when it is NOT so easy. We all have the potential to either be dedicated or to take the easy way out.
P.S.- Pitchers and catchers are packing their bags... which means spring is just around the corner. Hang in there a few more weeks!!!
Wednesday, November 4, 2009
October in Review
What have I done? Well according to the numbers not too much. I like to look at the quality side of things as well and when approached this way, October was a full success.
Here are the those raw numbers people seem to enjoy... tidy as they are.
Monthly Mileage: 152
Year to date: 1817
Longest run Oct: 31 (race)
Shortest run: 5k (race)
This month was full of tapering and recovering it seems. Including a full 8 days off after Goblin Valley 50k I feel as if I did not run a step in October, promising a rested and full November to come.
Run of the Month: October had its share of long runs to remember. Goblin Valley 50k was great as was the 20 miles at the New River 50k as sweep... but for me running is so personal that I need to go with the final training run before GV. Lynnea had gone out for the morning at some point and I was laying in bed wondering about whether I should actually run or just grab a beer. After a short internal debate I laced up and headed out the door to get in 4-6 easy but hilly miles. I reached the turn spot and continued on. I ran further and further from home without water or gels or anything but me... I knew Lynnea would return home at some point and figured I could get in about an hour before she drove by me on the way home. This was a hitchhike run.
So I ran on and on... I reached an hour, 8+ miles and felt quite fresh. at 9+ I turned and headed back toward home thinking that Lynnea would surely be by in another 20 minutes or so... I was beginning to wonder what time she had left and also... how many groceries was she buying while in town. While these thoughts passed by so did the steps. Beyond the thistle covered donkeys, the blood thirsty, blood hounds and the countless ginormous diesels I ran the white line. 12 miles in and now I was sensing the slightest feeling of fatigue. I made a deal with myself... 3 more miles to the base of the BIG HILL and then you walk the rest, or get picked up or run over or abducted... great! 3 more miles.
So I ran on and on... I reached 15 miles, the base of the BIG HILL. There was ice on my chest from the vapor and wind and cold air combining. I stretched for a minute... stood around... waiting... losing body heat... I was cold. I moved on, kept running, though slowly at this point, just to stay warm as I loped up the mile long 14% grade. Halfway up the beast I was settled and feeling pretty normal, a little tired and hungry but confident that I would not die because of the effort. I reached the blind left turn and saw the apex of the climb! yes!!! now just the two miles back down to the house and I will have beer and beer for lunch! Happy day!
beep beep beep I hear a car horn. It is Lynnea's car horn... It is Lynnea! She arrives just as I crest the hill, exactly at the top of the beast. Some sort of Universal levity here? I wave for her to pull off and jump in the car. She has been grocery shopping and I gorge on string cheese.
The Lovely Lynnea. Who is now the reigning Goblin Valley 10k Women's Champ!
Thus was October of 2009. Last week Lynnea and I drove around SW Colorado and explored State Parks in Utah. We saw many old friends and old familiar places. We did all the tourist things we had always dismissed. We ate good food, bad food and slept in many strange, though comfortable beds! Now... we are back at work. Reunited with our pups and happy to have shared such a great time together. Lynnea did all of the hard work and I am sure saved us about 30% on the total cost of the trip. All I had to do was drive:)
Thursday, October 1, 2009
September Summary
September has faded to history, but its memory will linger on in my cell's so long as I am able to maintain this lifestyle of the runner... recently I have experienced a little barking in my foot but it seems to just want some attention. The bank safe is full now for the next big race in October, all deposits are in, and now we can just go and count the bills, iron them out and mainly try to not make a mess of a good situation.
So, here is a numerical summation of September 2009:
Total Mileage for the Year- 1665
Total Mileage for the Month-215 (matches highest monthly total this year)
Most memorable Run of the Month. A breakthrough form type of run which began the transition to speed running, in this case on the hills of the Dragon Trail...
Dragon Trail Hill Workout. Aptly dubbed The Dragon.
A very good month, the highest total mileage (tied with May) and the highest quality as well. With time goals approaching for 50k and Marathons races it is important to garner some quality. The running has been consistent, even with a hectic schedule (classes 3 nights per week) and dwindling daylight as the Earth goes to sleep. I look forward to the fall and its promise of running and racing well at Goblin Valley, Charlotte and then into 2010 at Disney and good lord willing Boston in unpredictable April.
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