Training Log Archive: verticalwanderer

Run 4: 60:00 recovery run of any type.

I was in a rush today, so I didn't get the full hour in, but close....nice run down into the canyon and back up!

Run 1: 3.5hr long run, as hilly as you can. For this long run I’d like you to run the whole time. Remember this isn't the most efficient way to go sometimes when there are steep hills but it is a great training exercise to do, and mentally it is nice to realize you can run for this amount of time on any terrain, even though on race days you'll be smarter and choose where to walk. When dong this type of run it is even more important to stay on track with your water and calories. Watch for any really low energy patches and counter the feeling by quickly eating more.

I was a little discouraged with this run as I felt like I was doing everything "right" but still ran out of juice early. There were a LOT of hills and I ran every one up until around mile 14....for food, I made my food bags with a boiled egg, bacon and sweet potatoes, but I did not have my usual perpetuem for in between food bags. I did also eat 3 gels during the second half as I felt my energy waining.

Here are my splits:

1.0 mi 09:46 min/mi 00:09:45
2.0 mi 11:49 min/mi 00:11:48
3.0 mi 12:19 min/mi 00:12:19
4.0 mi 11:47 min/mi 00:11:46
5.0 mi 11:00 min/mi 00:10:59
6.0 mi 11:22 min/mi 00:11:21
7.0 mi 11:09 min/mi 00:11:07
8.0 mi 11:42 min/mi 00:11:42
9.0 mi 10:53 min/mi 00:10:52
10.0 mi 12:03 min/mi 00:12:02
11.0 mi 12:17 min/mi 00:12:16
12.0 mi 12:30 min/mi 00:12:29
13.0 mi 12:30 min/mi 00:12:28
14.0 mi 13:34 min/mi 00:13:33
15.0 mi 12:31 min/mi 00:12:31
16.0 mi 13:11 min/mi 00:13:09
17.0 mi 12:47 min/mi 00:12:45
18.0 mi 13:11 min/mi 00:13:10

Run 3: 90:00 medium long easy rolling trail run; try to do this one on more technical trails. Then a few flat strides after.

Did this on a new part of Tecolote Canyon that I found.......felt very strong throughout the run and actually remembered to do my strides at the end ;)


1.0 mi 08:39 min/mi 00:08:38
2.0 mi 10:49 min/mi 00:10:48
3.0 mi 10:38 min/mi 00:10:37
4.0 mi 10:12 min/mi 00:10:11
5.0 mi 09:38 min/mi 00:09:38
6.0 mi 09:27 min/mi 00:09:25
7.0 mi 10:08 min/mi 00:10:08
8.0 mi 09:57 min/mi 00:09:56
9.0 mi 10:50 min/mi 00:10:44