Training Log Archive: TravIn the 31 days ending Jul 31, 2011:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||
Sunday Jul 31, 2011 #
Cycle 1:20:00 [3]
First attack on K2 with the Tall Boy. Took it from what, as a runner, is the "easy" side. The roots and tough lines make the hard side on a bike. Dabbed a bunch, but can say that I did ride it most of the way up. Early days in rebuilding my mtb skills.
Saturday Jul 30, 2011 #
run 2:13:00 [3]
smt with turbo and bender. And Trix of course. Not fully recovered, but much better than last week. Or maybe I am fully recovered and this is as fast I can go in which case Bender and Turbo have gotten wicked fast in the past 4 weeks.
Thursday Jul 28, 2011 #
run hills 34:00 [5]
Family hill work out. 4 times Artaban. Bugs, bugs, bugs. Baloney had her hair done yesterday. Whatever products they use seemed to cause the deer fly to go into a wild frenzy. Unbelievable. Like Hitchcock's the Birds, except with flies. It made me think. Maybe if Turbo would stop using hair products he'd have a bit easier a go of it.
Tuesday Jul 26, 2011 #
run intervals 1:10:00 [5]
First tnt back. Felt fine the first one and then progressively ran out of gas. Turbo maintained a steady pace, so I could readily gauge my slowing reps.
Sunday Jul 24, 2011 #
Cycle 1:04:00 [3]
First real trail ride on the Tall Boy. Could really begin to appreciate the benefits of the 29 inch wheels. Picked up speed and energy as I went.
Saturday Jul 23, 2011 #
run 1:40:00 [3]
Slog around the valley with Turbo and a perky little Trix. Every hill was tough. Guess I need more than 7 days to recover from a stage race.
Thursday Jul 21, 2011 #
run 44:00 [3]
A balmy early morning run with Balogna on a cool summer morning. Brisk breeze added a further bracing chill to the air.
Wednesday Jul 20, 2011 #
run 25:00 [3]
Little run-let around the baby loop just to see how it felt. Not bad. Sluggish, but no specific issues. Good to go for SMT if anyone is willing to run with me in air piped in directly from the planet Venus.
Friday Jul 15, 2011 #
run race 3:54:47 [5] 38.0 km (6:11 / km) +2642m 4:35 / km
Best start of the race; even kept Riel and Ritch in visual until CP 1--a major achievement. Danny too as it turns out. He only needs 9 minutes to take my position and so he's gunning it. He catches me and we both catch Ritch at CP 2 where we see Balogna for a cheery moment before ripping off to finish this thing. No one else in sight and only 17k to go. Or so we thought.
The distance to CP3 was 7k, most of it on tough mountain road. The last bit was on blacktop with a right turn onto gravel and a 1k cruise over the crest of a hill. The corner was marked with flags, but (and the race organizers admit this) not well. They were really relying on red paint arrows on the pavement.
So were we.
Riel, who was 10 minutes ahead or more, made the turn just fine. From the 7th person on, everyone again had no problem. But Ritch, Danny, me and two others just kept going straight. Reconstructing this later, it was clear that a large quarry truck had decided to park right on top of the markings, not only hiding our guideposts but much of the turn and some of the flagging. It was likely there for all of 90 seconds. That's all it took to knock five of us right off the course.
Ritch, Danny and I were cruising at a right proper clip, anxious to finish the race. From the missed turn, the road headed immediately downhill at a 7-10% grade. To this point the course was only intermittently marked if the route was unambiguous. With no turns on this road, we just ripped it downhill with no concerns. At the first intersection, I hesitated. Markings, guys? We decided to run it down another 500 meters to a bend to see if, hope against hope, we hadn't blown it. But oh yes we had.
We turned around and started slugging back uphill, not only disappointed at the mistake and bummed about losing position, but concerned about our own safety. All three of us were out of water, and had been for 20 minutes. A few minutes after reversing course, we intercepted the other 2 lost runners and saved them the bother of getting further into trouble by turning them around. They too were now dry.
The sooner we got to water the better. And so we just pounded it, finally getting back to the proper intersection and seeing people we had passed an hour before easily making the right turn. At that time we were just baffled and not a little miffed by the whole thing.
Got to CP3 where, wondrously, Balogna was waiting for us and ministering to the needs of other runners (the pattern was for her to run to the 2nd CP each day and then convert to volunteer mode--the organizers just fell in LOVE with her). She was calming and tough in the usual way (you got lost, the organizers are aware of the problem, nothing can be done now, so just drink, get water on board, and get going.)
Now it was just a matter of salvaging what we could. Ritch had nothing to lose. He had half an hour on me and Helen was not likely to catch him. So he faded back a bit. But Danny was in danger of losing 5th and so he took off like a crazy man. I did the arithmetic and decided that I had to stay with him because if I lost sight I'd slow down and he very well could take 9 minutes out of me in the last 10k.
And so we flew. He about 100 meters ahead. My heartrate went to 165 and stayed there for the rest of what felt like a 10k sprint, which included a steep 2k climb and a 4k downhill scramble. It took us 47 minutes to run the 10k from CP3 to the finish. Not fast if you're running a 10k fresh, but insanely stupid fast if you're dehydrated and in the final section of a 220km ultra. Such is the craziness that can set in.
As it happened, Danny came in 8th and I finished 9th. The only positional damage caused by the mistake was that Helen moved into 3rd overall and I went to 4th. Mildly disappointing to get chicked, but, hey, that's racing and there's no question that she was an truly talented runner. I remained 3rd male and that's still deeply satisfying.
They handed us cups of gazpacho (which I can highly recommend as a race finish refreshment) at the line and we settled into the shade to start our recovery.
No injuries, finished strong, feel fine now.
All in, a really good race for me, but in talking it over with Balogna, pretty sure my stage racing days are done--it's been a great stretch, but this go round the racing effort swamped the enjoyment. Time to look to shorter distances.
As far as the organization goes, there is still some refinement to come, but they are committed, good people in love with the Andalusian countryside. It's pretty, arid and remote. Not spectacularly beautiful, but interesting enough.
The distance to CP3 was 7k, most of it on tough mountain road. The last bit was on blacktop with a right turn onto gravel and a 1k cruise over the crest of a hill. The corner was marked with flags, but (and the race organizers admit this) not well. They were really relying on red paint arrows on the pavement.
So were we.
Riel, who was 10 minutes ahead or more, made the turn just fine. From the 7th person on, everyone again had no problem. But Ritch, Danny, me and two others just kept going straight. Reconstructing this later, it was clear that a large quarry truck had decided to park right on top of the markings, not only hiding our guideposts but much of the turn and some of the flagging. It was likely there for all of 90 seconds. That's all it took to knock five of us right off the course.
Ritch, Danny and I were cruising at a right proper clip, anxious to finish the race. From the missed turn, the road headed immediately downhill at a 7-10% grade. To this point the course was only intermittently marked if the route was unambiguous. With no turns on this road, we just ripped it downhill with no concerns. At the first intersection, I hesitated. Markings, guys? We decided to run it down another 500 meters to a bend to see if, hope against hope, we hadn't blown it. But oh yes we had.
We turned around and started slugging back uphill, not only disappointed at the mistake and bummed about losing position, but concerned about our own safety. All three of us were out of water, and had been for 20 minutes. A few minutes after reversing course, we intercepted the other 2 lost runners and saved them the bother of getting further into trouble by turning them around. They too were now dry.
The sooner we got to water the better. And so we just pounded it, finally getting back to the proper intersection and seeing people we had passed an hour before easily making the right turn. At that time we were just baffled and not a little miffed by the whole thing.
Got to CP3 where, wondrously, Balogna was waiting for us and ministering to the needs of other runners (the pattern was for her to run to the 2nd CP each day and then convert to volunteer mode--the organizers just fell in LOVE with her). She was calming and tough in the usual way (you got lost, the organizers are aware of the problem, nothing can be done now, so just drink, get water on board, and get going.)
Now it was just a matter of salvaging what we could. Ritch had nothing to lose. He had half an hour on me and Helen was not likely to catch him. So he faded back a bit. But Danny was in danger of losing 5th and so he took off like a crazy man. I did the arithmetic and decided that I had to stay with him because if I lost sight I'd slow down and he very well could take 9 minutes out of me in the last 10k.
And so we flew. He about 100 meters ahead. My heartrate went to 165 and stayed there for the rest of what felt like a 10k sprint, which included a steep 2k climb and a 4k downhill scramble. It took us 47 minutes to run the 10k from CP3 to the finish. Not fast if you're running a 10k fresh, but insanely stupid fast if you're dehydrated and in the final section of a 220km ultra. Such is the craziness that can set in.
As it happened, Danny came in 8th and I finished 9th. The only positional damage caused by the mistake was that Helen moved into 3rd overall and I went to 4th. Mildly disappointing to get chicked, but, hey, that's racing and there's no question that she was an truly talented runner. I remained 3rd male and that's still deeply satisfying.
They handed us cups of gazpacho (which I can highly recommend as a race finish refreshment) at the line and we settled into the shade to start our recovery.
No injuries, finished strong, feel fine now.
All in, a really good race for me, but in talking it over with Balogna, pretty sure my stage racing days are done--it's been a great stretch, but this go round the racing effort swamped the enjoyment. Time to look to shorter distances.
As far as the organization goes, there is still some refinement to come, but they are committed, good people in love with the Andalusian countryside. It's pretty, arid and remote. Not spectacularly beautiful, but interesting enough.
 |
| From Spain July 2011 027 |
Thursday Jul 14, 2011 #
run 5:38:20 [4] 57.0 km (5:56 / km) +2487m 4:52 / km
The long day. Again, Ritch and Reil haul off as usual. By now it's clear that Danny is the guy I can most easily run with and so we spend most of stage hanging out. Quite a lovely run, particularly a 12k stretch alongside a lake with a perfectly buff single track trail. Felt good most of the run and pretty much figured I'd locked in 3rd place. Danny was nine minutes behind, but he and I were running together and I knew I could stay with him; Helen had, I thought, begun to struggle and had given up the chase.
The distance was listed as 57k, but the finish came at us way too soon; the consensus (and the Garmins) settled on 53-54k.
The distance was listed as 57k, but the finish came at us way too soon; the consensus (and the Garmins) settled on 53-54k.
 |
| From Spain July 2011 027 |
Wednesday Jul 13, 2011 #
run race 3:41:48 [4] 37.0 km (6:00 / km) +2618m 4:26 / km
The easy day. Pretty much a fast running stage. I had pretty much acclimatized and felt good, though the start was still a matter of running on stumps for a few kms until my quads started to fire.
The organizers staggered the start so that the back half of the field and those who only wanted to run part of the stage started a half hour early. Fun to see everyone out there and particularly fun to see Balogna at CP2 which was where she chose to stop today.
Camp was a pleasant spread near a little cold water irrigation stream which made for great leg soaking. The organizers arranged for a monster paella spread and beer, both of which went done jes' fine.
The organizers staggered the start so that the back half of the field and those who only wanted to run part of the stage started a half hour early. Fun to see everyone out there and particularly fun to see Balogna at CP2 which was where she chose to stop today.
Camp was a pleasant spread near a little cold water irrigation stream which made for great leg soaking. The organizers arranged for a monster paella spread and beer, both of which went done jes' fine.
 |
| From Spain July 2011 027 |
Tuesday Jul 12, 2011 #
run race 5:21:38 [5] 45.0 km (7:09 / km) +3964m 4:58 / km
We had made our way to Alhama de Granada, a quaint little town with a gorge off to one side. Camping over night in tents supplied by the organizers.
Riel and Ritch took off from the start; no chance of staying with them. Victor, Danny Switzynck (Belgian fire fighter, first stage race), Helen and I follow as best we can. Danny and Victor drop off and Helen and I soldier on heading into some seriously difficult mountain running. So tough, in fact, that Helen's GPS showed us doing one particularly vicious mile in 18 minutes.
CP's were roughly every 10k so water was pretty straightforward, but it was again hot (though not as hot as is usual this time of year. We were in the high 30s, but apparently it should have been in the mid 40's) and so I ate 3 succeed tabs an hour. Helen got behind on her nutrition and faded in the last 5k. I gave her some of my Succeed pills and we finished together.
Riel and Ritch took off from the start; no chance of staying with them. Victor, Danny Switzynck (Belgian fire fighter, first stage race), Helen and I follow as best we can. Danny and Victor drop off and Helen and I soldier on heading into some seriously difficult mountain running. So tough, in fact, that Helen's GPS showed us doing one particularly vicious mile in 18 minutes.
CP's were roughly every 10k so water was pretty straightforward, but it was again hot (though not as hot as is usual this time of year. We were in the high 30s, but apparently it should have been in the mid 40's) and so I ate 3 succeed tabs an hour. Helen got behind on her nutrition and faded in the last 5k. I gave her some of my Succeed pills and we finished together.
 |
| From Spain July 2011 027 |
Monday Jul 11, 2011 #
Event: Al Andalus Ultra Trail
run race 3:47:47 [5] 37.0 km (6:09 / km) +4133m 3:57 / km
Start of the Al Andalus Ultra Trail. Couldn't have asked for a better training season from the TnT, SMT and Prisoners of Artaban workouts and being pushed by fellow runners who have no patience for chocolate, the Walley of Pain or Darth Fader.
Had a few days in Malaga getting used to the temps (35) and the sun before Balogna and I joined the group in Loja about an hour north and in the dusty hills of rural Andalusia.
65 runners. We knew a few of them from previous stage races, but the field was pretty much an unknown. Balogna intended to run out the first day fully and then do parts of each of the stages; I was pretty determined to just give 'er from the start.
The stage started right in front of our modest hotel (albeit with fine caffe con lecce) and followed tarmac for the first few km before starting an 8 km 1000 meter climb. Bit of a harsh way to start, but 4 of us (Riel Carol (Spanish, French, English citizen of the world and truly gifted runner), Richard Webster (gnarly fell runner from northern England) and Victor Garanto (Spaniard, running his first stage race) and I went off the front.
Riel toyed with us for about 20 minutes and then just took off. Gone. Ritch pulled away next and Victor dropped back. Alone on the hill with the temperature closing in on 40 and my heart rate steadily north of 160. Not such a good combination.
So at the top I slowed down a touch and got to the first checkpoint a few hundred meters later knowing I'd have to knock it down a notch if I was going to survive this for five days. Besides the rest of the stage was pretty much downhill the whole way and Europeans, damn them, can descend like the very devil.
What I didn't expect was that I would be passed almost immediately by a woman, Helen Taranowski, who also happened to be Real's girlfriend/spouse/partner. Ran down hill like she was floating. Then Victor and, finally Ricardo Costa, who also happened to be running a very detailed medical study during the race.
So 5th. Not bad, but the two hours of descending had done a lot damage. So had wearing the NB 101's. Not enough protection against the rocky double track, leaving the bottoms of my feet badly bruised. Fortunately Balogna had predicted this somehow and convinced me to take a pair of regular ole running shoes (NB 905s).
Wonderful to see her finish, looking relaxed and strong and, most of all, not besieged by back pain.
Had a few days in Malaga getting used to the temps (35) and the sun before Balogna and I joined the group in Loja about an hour north and in the dusty hills of rural Andalusia.
65 runners. We knew a few of them from previous stage races, but the field was pretty much an unknown. Balogna intended to run out the first day fully and then do parts of each of the stages; I was pretty determined to just give 'er from the start.
The stage started right in front of our modest hotel (albeit with fine caffe con lecce) and followed tarmac for the first few km before starting an 8 km 1000 meter climb. Bit of a harsh way to start, but 4 of us (Riel Carol (Spanish, French, English citizen of the world and truly gifted runner), Richard Webster (gnarly fell runner from northern England) and Victor Garanto (Spaniard, running his first stage race) and I went off the front.
Riel toyed with us for about 20 minutes and then just took off. Gone. Ritch pulled away next and Victor dropped back. Alone on the hill with the temperature closing in on 40 and my heart rate steadily north of 160. Not such a good combination.
So at the top I slowed down a touch and got to the first checkpoint a few hundred meters later knowing I'd have to knock it down a notch if I was going to survive this for five days. Besides the rest of the stage was pretty much downhill the whole way and Europeans, damn them, can descend like the very devil.
What I didn't expect was that I would be passed almost immediately by a woman, Helen Taranowski, who also happened to be Real's girlfriend/spouse/partner. Ran down hill like she was floating. Then Victor and, finally Ricardo Costa, who also happened to be running a very detailed medical study during the race.
So 5th. Not bad, but the two hours of descending had done a lot damage. So had wearing the NB 101's. Not enough protection against the rocky double track, leaving the bottoms of my feet badly bruised. Fortunately Balogna had predicted this somehow and convinced me to take a pair of regular ole running shoes (NB 905s).
Wonderful to see her finish, looking relaxed and strong and, most of all, not besieged by back pain.
 |
| From Spain July 2011 027 |
Saturday Jul 9, 2011 #
run 46:00 [3]
Another Malaga beach run with Balogna. Feel good. Hot, but hazy and dry. Not too difficult getting used to the temps
Friday Jul 8, 2011 #
run 45:00 [3]
Sweet little kick around Malaga port run.
Tuesday Jul 5, 2011 #
run hills 55:00 [5]
8 times artaban with Balogna. Trix got a whiff of Katie Mac as she was cruising by on an early morning run.
Sunday Jul 3, 2011 #
run 1:20:00 [3]
last sorta fast run. One more hills session Tuesday morning and then it's feet up until next Monday at the start line.
Saturday Jul 2, 2011 #
run 2:05:00 [3]
Smt with turbo and Kate. Oh and the dogs of course. Tour starts! In hd no less. No excuse to stay off the couch for pretty much the whole day.
C • HD 1
Friday Jul 1, 2011 #
run 1:05:00 [4]
Intensity loop around the DV with Trix. Concentrated on cadence and forefoot landing. Pretty morning. Feeling good.