So many choices and so little time. I have recorded workout logs in Excel spreadsheets, online blogs, SportTracks, Garmin Connect and now most recently at AttackPoint.org. If you haven't checked out AttackPoint, I highly recommend it, especially if you are into multi-sport training.
As a general update, Bethany and I are just rolling through the midpoint of the 5th week of P90X with 8 to go. So far, it has been a fun program. It kicks my butt but is doable and I realize improvements of one kind or another in almost every workout.
Tonight is the second track workout with Norm's Maggots. It is cold, wet and dark. Just what the doctor ordered to cure a bad case of crybaby. Here Goes!
Tuesday, February 2, 2010
Wednesday, December 2, 2009
Winter Fitness Plan
It's December 2nd and I'm still blinking my eyes in disbelief that 2009 has come and gone. It has been an amazing year with many fantastic adventures.
Running Recap 2009:
In January, I started running with Norm's Maggots again. The Tuesday workouts went well and I got to see definitive gains in my speed and endurance each week.
In March, I entered the Dupont Trail 12k and placed first in my age group. (00:47:08.97)
In early April, I ran the Mill Mountain Mayhem 10k and bagged a 2nd in my age group. (52.31.2)
In mid June I completed the Maggot's 2 mile time trial in 11:42 with an average pace of 5 minutes 51 seconds. (was shooting to break 6 minutes)
The next few months were pretty hit and miss due to my sailing adventure with Dad but when I got back to NC at the end of August I was able to cobble together a training plan and stick to it well enough to finish Shut-In on November 6th in 3hrs 37 minutes. I would have felt guilty about going so slow if I hadn't enjoyed myself and the beautiful fall weather in the woods so much.
Plans for 2010:
Here we are in December and its time to declare some goals for the new year. Brother Jason and I have decided to fire up the ole Kaizen engine again and will be racing an Odyssey 24hr race late in May. To prepare, we're going to spend the next 3 months going through the P90X program. I will still go for one long run each weekend but will mostly be focusing on the P90X workout plan during the week. After P90X, I'll likely start lining up running races and try to work in long bike rides on the weekends.
It's time to BRING IT!
Running Recap 2009:
In January, I started running with Norm's Maggots again. The Tuesday workouts went well and I got to see definitive gains in my speed and endurance each week.
In March, I entered the Dupont Trail 12k and placed first in my age group. (00:47:08.97)
In early April, I ran the Mill Mountain Mayhem 10k and bagged a 2nd in my age group. (52.31.2)
In mid June I completed the Maggot's 2 mile time trial in 11:42 with an average pace of 5 minutes 51 seconds. (was shooting to break 6 minutes)
The next few months were pretty hit and miss due to my sailing adventure with Dad but when I got back to NC at the end of August I was able to cobble together a training plan and stick to it well enough to finish Shut-In on November 6th in 3hrs 37 minutes. I would have felt guilty about going so slow if I hadn't enjoyed myself and the beautiful fall weather in the woods so much.
Plans for 2010:
Here we are in December and its time to declare some goals for the new year. Brother Jason and I have decided to fire up the ole Kaizen engine again and will be racing an Odyssey 24hr race late in May. To prepare, we're going to spend the next 3 months going through the P90X program. I will still go for one long run each weekend but will mostly be focusing on the P90X workout plan during the week. After P90X, I'll likely start lining up running races and try to work in long bike rides on the weekends.
It's time to BRING IT!
Monday, October 13, 2008
Shut-In - Greenhouse to 151
The WORKOUT:
Run 2hrs 40mins on Shut-In Trail
Sunday, I met John and Adam for a final long run on Shut-In. I got an early start and dropped 5 small water bottles w/ Accelerade (Walnut Cove Overlook, Chestnut Cove Overlook, Bent Creek Gap, Stony Bald Overlook and Mills River Valley Overlook). I met them at the top at the intersection of HWY 151, left my truck and rode down to the start with them. We were late getting out of the gates but finally got running around 11:20 AM. I thought it was a bit curious that Adam carried only a single water bottle for the potentially 3 hr run. I shortly found out he was training for his first Shut-In and was somewhat new to the long distance scene. We kept a moderate pace for the first few miles and started to get a little strung out. After a quick conference, we decided we'd just meet back up at Bent Creek Gap which is roughly the half-way point. I worked hard at staying disciplined and keeping my heart rate where I'd planned and hit Bent Creek Road about a minute ahead of John. After stretching a minute or two, we jogged back down the trail for 4 minutes before collecting Adam. He seemed to be in good spirits so we cruised on back to the Gap. Here I noticed that Adam was out of water. After a quick break, we continued up over Ferin's knob. John and I quickly separated ourselves from Adam. I controlled the pace at an easy jog to a brisk hike in the really steep sections and John stayed right on my heels. I started to get the impression he wanted to get by but at the top I got away again on the downhill. I waited about a minute for him again at Beaver Dam Gap but he'd stay with me for the balance of the run (even when I'd try to drop him). I started to question whether he'd best me this year. It'll be fun to find out! Somewhere around Stony Bald I was thinking hard about Adam's water situation but by that point my own hydration planning was about perfect and I hadn't had any extra. When I hit my next water drop at Mills River Valley Overlook parking lot I knew I was getting a bit dehydrated but that Adam would be in much worse shape after having no water for 5+ miles on these hills. I decided to leave that water bottle in the middle of the trail hoping he'd recognize it was for him. On the leg between Mills River Valley Overlook and 151, I showed John where the bear incident went down a few days ago. It was cool to see the area in daylight with no fog and to realize I was only about 300 yds from the finish of that leg when I turned back to avoid the bear. Apparently I got in a longer run on Wednesday than I originally thought by about 2 miles. Up at 151, John and I cooled down, got a bite to eat and drained another water bottle each. After about 15 minutes I decided to go back down and look for Adam. I took my phone and left John the keys with plans that if I made it to the next parking lot, I'd call and have him drive my truck down there. We'd hopscotch down the trail in that fashion until we found Adam. I grabbed an extra Gu pack and filled up a big water bottle in case he'd bonked and started back down the trail. To my relief, not too far from the top I ran into Adam jogging up the trail. He reported to be in good spirits, thanked me for leaving behind a water bottle and chugged on up to the truck. While the run took much longer than any of our families would have probably liked, it was a great day. I felt I had enough in the tank to finish the last two miles up to Mt. Pisgah parking lot but was grateful I didn't have to find out for sure :o).
Run 2hrs 40mins on Shut-In Trail
Sunday, I met John and Adam for a final long run on Shut-In. I got an early start and dropped 5 small water bottles w/ Accelerade (Walnut Cove Overlook, Chestnut Cove Overlook, Bent Creek Gap, Stony Bald Overlook and Mills River Valley Overlook). I met them at the top at the intersection of HWY 151, left my truck and rode down to the start with them. We were late getting out of the gates but finally got running around 11:20 AM. I thought it was a bit curious that Adam carried only a single water bottle for the potentially 3 hr run. I shortly found out he was training for his first Shut-In and was somewhat new to the long distance scene. We kept a moderate pace for the first few miles and started to get a little strung out. After a quick conference, we decided we'd just meet back up at Bent Creek Gap which is roughly the half-way point. I worked hard at staying disciplined and keeping my heart rate where I'd planned and hit Bent Creek Road about a minute ahead of John. After stretching a minute or two, we jogged back down the trail for 4 minutes before collecting Adam. He seemed to be in good spirits so we cruised on back to the Gap. Here I noticed that Adam was out of water. After a quick break, we continued up over Ferin's knob. John and I quickly separated ourselves from Adam. I controlled the pace at an easy jog to a brisk hike in the really steep sections and John stayed right on my heels. I started to get the impression he wanted to get by but at the top I got away again on the downhill. I waited about a minute for him again at Beaver Dam Gap but he'd stay with me for the balance of the run (even when I'd try to drop him). I started to question whether he'd best me this year. It'll be fun to find out! Somewhere around Stony Bald I was thinking hard about Adam's water situation but by that point my own hydration planning was about perfect and I hadn't had any extra. When I hit my next water drop at Mills River Valley Overlook parking lot I knew I was getting a bit dehydrated but that Adam would be in much worse shape after having no water for 5+ miles on these hills. I decided to leave that water bottle in the middle of the trail hoping he'd recognize it was for him. On the leg between Mills River Valley Overlook and 151, I showed John where the bear incident went down a few days ago. It was cool to see the area in daylight with no fog and to realize I was only about 300 yds from the finish of that leg when I turned back to avoid the bear. Apparently I got in a longer run on Wednesday than I originally thought by about 2 miles. Up at 151, John and I cooled down, got a bite to eat and drained another water bottle each. After about 15 minutes I decided to go back down and look for Adam. I took my phone and left John the keys with plans that if I made it to the next parking lot, I'd call and have him drive my truck down there. We'd hopscotch down the trail in that fashion until we found Adam. I grabbed an extra Gu pack and filled up a big water bottle in case he'd bonked and started back down the trail. To my relief, not too far from the top I ran into Adam jogging up the trail. He reported to be in good spirits, thanked me for leaving behind a water bottle and chugged on up to the truck. While the run took much longer than any of our families would have probably liked, it was a great day. I felt I had enough in the tank to finish the last two miles up to Mt. Pisgah parking lot but was grateful I didn't have to find out for sure :o).
Friday, October 10, 2008
Barefoot Drills
The Workout:
1 mile jog
30 minutes running drills
1 mile jog
Today over lunch I set out for a recovery run from Wednesdays S.I. trail workout. I originally wanted to run an easy 3 miles and do a long stretch session but I discovered I had left my insoles in another pair of shoes at home. With no insoles, I put on my road shoes and tip toed down to Memorial Stadium. The field there is a nice bouncy rubberized artificial turf. When I got there it started sprinkling and I couldn't resist taking off my shoes and doing some running drills. After a good stretch and warm-up I ran through some typical soccer conditioning drills around the field including two sets of full field suicides. It felt awesome to be out in the rain. With nothing on but a pair of running shorts I got that good ole running light, fast and free feeling that I rarely experience any more when plodding along with a pack in an AR style workout. I will probably pay for going so fast this weekend in my long run but it was worth it.
1 mile jog
30 minutes running drills
1 mile jog
Today over lunch I set out for a recovery run from Wednesdays S.I. trail workout. I originally wanted to run an easy 3 miles and do a long stretch session but I discovered I had left my insoles in another pair of shoes at home. With no insoles, I put on my road shoes and tip toed down to Memorial Stadium. The field there is a nice bouncy rubberized artificial turf. When I got there it started sprinkling and I couldn't resist taking off my shoes and doing some running drills. After a good stretch and warm-up I ran through some typical soccer conditioning drills around the field including two sets of full field suicides. It felt awesome to be out in the rain. With nothing on but a pair of running shorts I got that good ole running light, fast and free feeling that I rarely experience any more when plodding along with a pack in an AR style workout. I will probably pay for going so fast this weekend in my long run but it was worth it.
Thursday, October 9, 2008
Da Bears... A.K.A. The end of night running on the Shut-In Trail
The Workout:
Ride from Pisgah Inn to Big Ridge Overlook (BR Parkway) - 5.5 miles
Run back to Inn
I hit the trail around 9 PM last night. The fog was dense and the laurel tunnels tight. While working around the crown of a downed tree I met a black bear coming through from the other side. We were both equally surprised to see one another. After a brief negotiation (I yelled some gibberish while backpedaling, he growled while taking a few bounds up the hill) I conceded to not run on his trail between the hours of 9 PM and 7 AM and he agreed not to whip me for startling him. I booked it back down the way I’d come, to Mills River Valley Overlook, and proceeded up to the intersection of Hwy 151 via the Parkway. The last 2 miles of Shut-In contain far and away the steepest an most sustained climbs of the trail. I worked up this section trying to establish a baseline for how long it might take on race day. I hiked a lot and ran when it made sense. The breakdown looked like this:
0 minutes - 7.5 minutes = Hiking
7.5 minutes - 11.5 minutes = Running
11.5 minutes - 14.5 minutes = Hiking
14.5 minutes - 17 minutes = Running
17 minutes - 28.25 minutes = Hiking (tough!)
28.25 minutes - 30.5 minutes = Running
30.5 minutes - 36 minutes = Scrambling/Running down technical trail
So 36 minutes is the longest it should take me to finish that section of trail. If I am to run my goal of sub 3:30, then I need to get to HWY 151 in under 2 hours and 50 minutes to be safe.
At the top I ran about an 8 min/mile pace back to the Pisgah Inn and my truck. I should note that I will likely go faster on race day since I had an extra 8 lbs of pack w/ rain gear and an extra headlamp.
Ride from Pisgah Inn to Big Ridge Overlook (BR Parkway) - 5.5 miles
Run back to Inn
I hit the trail around 9 PM last night. The fog was dense and the laurel tunnels tight. While working around the crown of a downed tree I met a black bear coming through from the other side. We were both equally surprised to see one another. After a brief negotiation (I yelled some gibberish while backpedaling, he growled while taking a few bounds up the hill) I conceded to not run on his trail between the hours of 9 PM and 7 AM and he agreed not to whip me for startling him. I booked it back down the way I’d come, to Mills River Valley Overlook, and proceeded up to the intersection of Hwy 151 via the Parkway. The last 2 miles of Shut-In contain far and away the steepest an most sustained climbs of the trail. I worked up this section trying to establish a baseline for how long it might take on race day. I hiked a lot and ran when it made sense. The breakdown looked like this:
0 minutes - 7.5 minutes = Hiking
7.5 minutes - 11.5 minutes = Running
11.5 minutes - 14.5 minutes = Hiking
14.5 minutes - 17 minutes = Running
17 minutes - 28.25 minutes = Hiking (tough!)
28.25 minutes - 30.5 minutes = Running
30.5 minutes - 36 minutes = Scrambling/Running down technical trail
So 36 minutes is the longest it should take me to finish that section of trail. If I am to run my goal of sub 3:30, then I need to get to HWY 151 in under 2 hours and 50 minutes to be safe.
At the top I ran about an 8 min/mile pace back to the Pisgah Inn and my truck. I should note that I will likely go faster on race day since I had an extra 8 lbs of pack w/ rain gear and an extra headlamp.
Monday, October 6, 2008
3 mile recovery run & long stretch session
THE WORKOUT:
Jog 1.5 miles
Long Stretch
Jog 1.5 miles
Today I jogged down through Montford to a little park, had a nice long stretch and jogged back. Everything feels pretty good considering this past weekends long run. My chest is pretty sore but that's to be expected since I've been hitting up the "Perfect Pushup" thingies Jason and Lisa got for my birthday. AM/PM Yoga (when I make time to do it) has really improved my flexibility and will hopefully help stave off any injuries by keeping me limber.
Jog 1.5 miles
Long Stretch
Jog 1.5 miles
Today I jogged down through Montford to a little park, had a nice long stretch and jogged back. Everything feels pretty good considering this past weekends long run. My chest is pretty sore but that's to be expected since I've been hitting up the "Perfect Pushup" thingies Jason and Lisa got for my birthday. AM/PM Yoga (when I make time to do it) has really improved my flexibility and will hopefully help stave off any injuries by keeping me limber.
Ran first 2/3 of Shut-In Trail
THE WORKOUT:
Biked from Stony Bald to Hard Times Parking Lot
Ran w/ Pack from HT PL to HT aid station area
Ran to Stony Bald
Sunday I hit it pretty early getting to Stony Bald parking lot on the BR Parkway around 6:00 AM. I stowed 4 water bottles in my backpack and got all bundled up for the cold ride down the mountain. I hid 3 of the bottles in the woods at Bent Creek Gap, Chestnut Cove Overlook and Walnut Cove Overlook respectively. A highlight of the ride was descending down into a lake of fog that accumulated below 2400', hiding the valley floor.
The Arboretum was still locked up but I rode around the main gate and in to Hard Times parking lot. There, I thankfully used the porta-john, locked up my bike and changed into light running garb. It was cold but I knew I'd warm up fast going up the mountain. It was just barely getting light when I started running but I still took a headlamp for the first bit. When I hit the outer boundary of the Arboretum I ran into the surrounding 15' high chain link fence with a locked gate. You're technically not supposed to be in there before daylight. Mid way into sizing up the task of scaling the fence, I heard the rumble of an automobile engine coming up the FS road behind me. I dashed off into the woods and hid behind a tree barely in time to escape view of the forest ranger in his truck. Luckily, he was just there to unlock the gate and left. What great timing!
I stopped and stretched a bit at the intersection of Owl Branch Trail and once again to stash my backpack and headlamp in the woods up at the Hard Times terminus. The rest of the run went well. I kept my heart rate in check fairly well when I thought about it (excluding steep inclines), ate about every 30-45 minutes and took a mouthful of liquid every 8-10 minutes. While I didn't necessarily burn up the course, I did sustain a good pace without need to rest and had gas left in the tank when I finished the 12.3 mile run. I think I'll shoot for 14-15 next week.
Only 3 weeks to go until Shut-In!
Biked from Stony Bald to Hard Times Parking Lot
Ran w/ Pack from HT PL to HT aid station area
Ran to Stony Bald
Sunday I hit it pretty early getting to Stony Bald parking lot on the BR Parkway around 6:00 AM. I stowed 4 water bottles in my backpack and got all bundled up for the cold ride down the mountain. I hid 3 of the bottles in the woods at Bent Creek Gap, Chestnut Cove Overlook and Walnut Cove Overlook respectively. A highlight of the ride was descending down into a lake of fog that accumulated below 2400', hiding the valley floor.
The Arboretum was still locked up but I rode around the main gate and in to Hard Times parking lot. There, I thankfully used the porta-john, locked up my bike and changed into light running garb. It was cold but I knew I'd warm up fast going up the mountain. It was just barely getting light when I started running but I still took a headlamp for the first bit. When I hit the outer boundary of the Arboretum I ran into the surrounding 15' high chain link fence with a locked gate. You're technically not supposed to be in there before daylight. Mid way into sizing up the task of scaling the fence, I heard the rumble of an automobile engine coming up the FS road behind me. I dashed off into the woods and hid behind a tree barely in time to escape view of the forest ranger in his truck. Luckily, he was just there to unlock the gate and left. What great timing!
I stopped and stretched a bit at the intersection of Owl Branch Trail and once again to stash my backpack and headlamp in the woods up at the Hard Times terminus. The rest of the run went well. I kept my heart rate in check fairly well when I thought about it (excluding steep inclines), ate about every 30-45 minutes and took a mouthful of liquid every 8-10 minutes. While I didn't necessarily burn up the course, I did sustain a good pace without need to rest and had gas left in the tank when I finished the 12.3 mile run. I think I'll shoot for 14-15 next week.
Only 3 weeks to go until Shut-In!
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