Training Log Archive: fiume28

RUN #1: Promise Land 50k. Camping the night before was fun with a group of trail runners I'm getting to know. We all started off together but then about 3 of us stuck together for the majority of it until the last 5 miles. My heels got torn up really badly and they were bleeding so I was finding duct tape at aid stations wherever I could. I had run in these shoes a good bit before (even did 28 miles in them) so not sure if the moisture content or the technical trail was causing my heels to blister and rub. It was rainy/foggy (of course!) but a really beautiful course. Running with other people allowed me to notice a few things- I am good at aid stations (faster), I am decent at uphills (there was a section with stairs leading up to waterfalls and it was NOTHING compared to Manitou Incline but still a bit challenging and I was able to take it on better than a lot of folks- passed about 7 or 8 in a mile), I SUCK at downhills. Seriously. Every person I pass going uphill screams past me downhill. This was very difficult to watch and feel. :( The last 4 miles of PL are downhill on jeep rode, so steep at the first of four miles down that I started serpentining to take off some of the trashing of my quads. I was back down to 9 or sub-9 miles for the last bit which is funny considering how freaking slow I am otherwise.

Elevation Profile: http://keith-knipling.com/media/2008/04/pl08_altpr...


Thoughts:
1) Downhill running probably costs me an hour
2) Trashed my quads so badly from all the braking I do, especially in technical sections but even in non, I seem to sit back in my seat and resist the downhill
3) I am not very good at this but it was pretty and the first time I did a trail race around people I knew. It had pros and cons.
4) Uphill at the very start is difficult, especially for me because I need a slow start and it takes me a while to warm up. Started feeling recovered around miles 10-15 after the uphill terror that is the start.

Glute bridges, planks, & stretching.

RUN #2: Did 45:00 tempo at 8:41 pace with 5:00 SLOW W/U. I know I can do this pace I just don't have as much heart or willful headspace right now. Trying to get tough again!

RUN #3: Easy run around neighborhood with 4 x 30s strides at end. I wish I could sustain all my running at my stride pace because it feels so much more fluid that slogging about at 10:00 min/mile +.

STRENGTH #4:

2 x 15 goblet squats
2 x 10 walking lunges
1 x 8 single leg deadlift
5 pushups with rotation/side
30s V-up
50 clamshells/side

RUN #5: Easy rolling run on mix jeep roads and asphalt. Estimated time and distance.

RUN #1: Easy long run turned out longer but that was fine! Ran without a watch but new some of the distances so guestimating.

RUN #2: 25 minute tempo at 8:19 pace. This didn't feel too hard but I was a little bored on the treadmill today. W/U slow at 10:00 pace with strides and then C/D around 9:50 pace.

Travel to NC

RUN #1: Long run in CA. Took me a while to be motivated for this but it was better after I got moving.

RUN #2: 80 deg. in CA. Ran along beach path. Did 20 minutes at harder effort which ended up being 8:39, 8:52, 8:41 pace/mile.

Travel to CA

Failed Bull Run Run 50 attempt. Slogged through so much mud, rain, sleet, snow, wind. Out and back course not favorable for inches and inches of slop.