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Thursday, July 20, 2006

Inaugural Run

On my treadmill today. We had to drop off my vehicle for service and run some errands, so I thought it was time to give the new machine a try. Of course, we then had to move a TV, satellite receiver, and DVD player into the room. And then we had to run the satellite cable to that room...more time in setting up than actual running. I only ran two miles, but I think the tread is going to work out well. It didn't seem to be too noisy, or cause noise upstairs.
Now I have no excuses!

Thursday, July 6, 2006

Great Run Today

Beautiful weather, in the 70's, low or no humidity, sunshine, but lots of cloud cover while I ran. I left from my gym. This route goes up a hill .8 miles long, then downhill for about 1/2 mile, then kind of rolling. This route will take me out of town and then right back to the gym in 4.3 miles. So I ran 4 miles, back to the edge of town, then doubled back on my route.
I haven't stretched well after yesterday's hill workout, on the immediate uphill, I had knots in my lower legs, kind of on the edge of the shins-a weird spot. It only really eased up after about 4 miles or so. I had a pretty slow pace for quite awhile, it seemed like my shoes with only a 150 miles or so needed replaced!
I felt pretty good on the double back, it's always interesting to look around, you see things differently when you reverse the course. I kept scaring up a small flock of yellow finches that were nestled in the thistle-so pretty.
By the time I reclimbed the hill in the last mile, my legs felt really good. I really kicked it on the downhill, watching my leg turnover and not braking at all as I came down the hill.
I spent 10 minutes stretching well at the gym also. It just turned into a great workout. One of the good ones!!

Wednesday, July 5, 2006

Hill Repeats

Since I got home a bit later than I wanted, and took the dogs for their stroll around the estate, I did my hill repeats on a hill closer to home.
This hill is only 1/3 of a mile long, but steeper than my other hill. The incline is about 15%.
I ran up and down it three times. Whew! This would definitely count as a focused quality workout! As my quads burned, and my calves burned, and my hamstring burned, I kept remembering Roy's advice "hill repeats. Baby steps up the hill". I reminded myself that this was to strengthen my quads, that in a race I would be power walking the hill, but the purpose of training was to build strength and endurance!
I also concentrated on the downhills, on not slapping my feet down, trying to keep a quick turnover, and not braking, just trying to flow down the hill.
It was a good workout, both uphill and down!

I went to the doctor today. I just have some inflammation in the head of my bicep, nothing is torn or wrong with my shoulder. He told me to take ibuprofen and can the upper body workouts for a couple of weeks. Sounds good to me!

Tuesday, July 4, 2006

Yes, it's Still Raining

I have been reading “The Triathlete’s Guide to Mental Training” and I would have to recommend this. Although not a triathlete, training is training. For folks like me newer to the sport of ultrarunning, I’m always looking for help and advice with my training.
There are chapters devoted to:
Motivation
Confidence
Intensity
Focus
Emotions
Pain.
Part Two goes into Goal Stetting and mental training plans. I have gotten a lot out of this.
Some random things I wrote down while reading this last night:
I had a coach tell me this as I was starting marathon training, but somehow I think I forgot it along the way:
What is the purpose of this workout? What is the goal I am working toward?
I think I do this quite a bit; I do the workout without thinking about the purpose…maybe junk miles or even junk workout. Yes, it’s still a workout, but I don’t think I focus mentally enough on it. I might do a great workout on my legs at the gym, but I think I also need to think about it, telling myself “this workout is to strengthen your quads so you have better endurance at the Buckeye 50K Race”.

This came from a chapter:
8 Laws of Prime Preparation
1. Take responsibility for everything that can influence your performance.
2. It’s about “the grind”.
3. Train smart
4. The purpose of training is to develop effective competitive skills and habits.
5. Consistent training leads to consistent race performance.
6. Patience and perseverance.
7. Failure is necessary.
8. Prime preparation is readying you to perform your best under the most demanding conditions in the most important race of your life.


Take today for example. I was all focused for a long trail run today. With all the rain, I thought maybe I could run around here. Then I finally thought, well, you could do your hill repeats today instead of Wednesday, why not switch the schedule around a bit. Sometimes I don’t think enough about the overall training plan, I just focus on the day.

I’ve been doing some reading on downhill training: http://www.ultrunr.com/ This is an area I want to improve upon. My quads were getting trashed at Mohican-I was finding myself starting to walk down the last couple of hils sidewise.
Maybe this rain will let up and I can do practice!

Sunday, July 2, 2006

Trail Run

I went down to Salt Fork State Park yesterday and ran about 12 miles, 3 hours on the bridle trails down there. I got a good workout in the heat, as it was 2pm in the afternoon. Most of the trail was dry and dusty; I of course didn’t think to wear my gaiters-duh. I was surprised to encounter large stretches of mud, which slowed me completely down as I had to pick my way through it. I did not lose any shoes to the shoe-sucking mud monster.
I encountered 20 deer; 3 were wee baby deer-fawns, still with their beautiful little white spots; one was a fine 8-point buck, with great brown velvet covering his antlers, he was gorgeous.
The heat really wasn’t bad in the woods, a breeze was blowing. I had two bottles with me, and had stashed a refill where the trail meandered by the road. I did take my Suceed capsules every hour too. A lot of the the trail was right by the lake, which was the noisest part of the run-it sounded like a highway with all that boat noise going on!
I got another blister, in this same weird spot, on the outside of my right foot. I guess I need to tape this area. I was examining my shoes this morning, and found there is a big spot worn through! Looking closer, I can more deterioration in the shoes-wow I didn’t think I had that much mileage into them. Maybe it’s time for a new pair of shoes.

I got home about six, which really seems weird, I usually run much earlier in the day, and Dennis and our friend Nigel, who is visiting from Norway, were just finishing up dinner and had opened the first bottle of wine for the night. So we had a fine evening, sitting outside, drinking wine and chatting. Nigel was dumbfounded to see “lightning bugs” as call them, or fireflies-they don’t have these in Norway.