Training Log Archive: nolimit

Waldo Cayon: run/walk (up all hills) Pace was at ultra pace. Breathing was easy and ralxed. Just how I want to feel for the first 40 miles of the Bear 100. Had a cup of coffee with a little chocolate soy milk. 20 minutes before my start I took 2 Chocolate GUs and 12 oz of water. Additionally, I took Pre Race caps by SUCCEED!

Used my small Camelbak with water and 2 hours worth of Perpetuem.
Moreover, I took one SUCCEED Cap every half hour after the start.

Though it was only 2 hours it was a great run through of what exactly I will be doing next weekend.

Sante Fe trail.....

Ran on Post up and down McGrath Road...Windy and slight incline coming back.

15 WU with strides

45 min incline run, 11:20 mile pace/ 10% incline

15 CD

Though it was slower pace, it was still challenging because of the incline. I guess it would be like biking up a steep hill in a higher gear. A lesser of two evils though...much rather start out at this pace and gradually work my way up.

Sante Fe Trail.

Double ascents passes to No Name Creek Sign. All starts at Memorial Park in Manitou Springs....

Lap 1: Ascent Time 1:12:16; ave HR was 140 bpm; Distance 4.28 mi

Lap 2: Descent Time 47:22:63; ave HR was 132 bpm; Distance 4.28 mi

Lap 3: Ascentt Time 1:14:15; ave HR was 137 bpm; Distance 4.28 mi

Lap 4: Descent Time 44:20:94; ave HR was 136 bpm; Distance 4.28 mi

I carried my small Camelbak and 22 oz of 4 hours worth of Perpetuem. I drank from bottle every 20 minutes and took 1 S-Cap every half hour after an hour of running. When I got back to my car the first time, I drank 1st Endurance recovery drink with 1 tsp of Udo's Oil. Took off for the second run up No Name Creek. Took my HR monitor to be sure I keep my effort conservative. Though my times were slower from my last month's No Name Creek runs, my system was good. I also did my crossing taining stuff on Friday... It was still hot on Saturday so I also had to keep my effort a little slower so I wouldn't burn up or out.
While running through down town Manitou Springs, my legs felt achy. That's ok. Nothing was cramping up nor was my stomach bothering me.

After finishing, I went to Chipotle and had a vegetarian bowl. Rice, black beans, mild salsa and guacamole with chips. Taste great!
I started my run at 164lbs and after eating after my run I weighed 162lbs ! Geez, I guess I wasn't as hydrated as I should be. That is the problem with camelbaks, you never really know how much fluids you are actually taking in in an hour. During my 100, I will be sure to drink fluids more at aid stations.

10 pullups
rest 30"
suit case squats @ 45lbs 10 reps each side
rest 30"
20 pushups
rest 30"
single leg box jumps, 1.5 foot box, 20 reps ea leg
rest 30"
floor wipers @ 135lbs for 20 reps each side
rest 30"
10 pullups

REPEAT ONE MORE TIME

semi hilly course on post....

TM Hill Tempo:

15 min WU with a few strides

6 X 8:34 mi/pace @ 5% incline, recovery run 2 min in between

15 Cool down

Wasn't too bad at all. 5 minutes was just right!

10 pullups
rest 30"
suit case squats @ 45lbs 10 reps each side
rest 30"
20 pushups
rest 30"
single leg box jumps, 1.5 foot box, 20 reps ea leg
rest 30"
floor wipers @ 135lbs for 20 reps each side
rest 30"
10 pullups

REPEAT ONE MORE TIME. :)

ran for 20 minutes recovery: NOT included in this training log

Ultra Pace, 30 minutes: Distance 2.83 mi; Ave Pace 10:36; Ascent of 207 feet

Easy Pace, 30 min: Distance 3.21: Ave Pace 9.20: Ascent 461 feet

Near Threshold Pace: Distance 3.81 miles; Ave Pace 7:52

TM Incline Walk: 12% at 3.8 speed; Not too fast or slow. Just right since my marathon race last Sunday.