My wife, my son and I got our last full lap of training in this morning. Each of us had different runs planned. My wife just wanted to go at her steady pace. My son wanted to go out easy then push the last 3 miles. I had other plans. So us boys gave her a 10 minute head start, then #12 (probably should be called #13 now as he had a birthday a few days back) headed out - I waited another 5 minutes, then set off.
I never caught him. My wife, with just over a mile to go - I finally got by her. She took a few seconds off her best time which she set 2 years ago - with a torn ACL in between and not a lot of running since. We are all excited for how she did today. #12 ducked in just under 64 minutes at an 8 min per mile average. That too was about a minute faster than what he did last year. After he told us he ended up taking it easy for the first 3 1/3 miles, then went to work on the hill / saddle section and kept on going.
So, both of them are primed for new PR's next Saturday.
As for me, backing up to Friday first - I still haven't figured out how fast to go for the first 3 miles. I did a 7:55 avg a few weeks back and that felt good, so Friday I went out at 7:45 avg and felt heavy and sluggish. So much so that the next 2 miles which were planned on going slow - I slugged along and by the time I did those the avg for those 2 was almost 10 minutes. The last 3 miles I needed to redeem myself - at least get some mental confidence. So I was able to push and even though I was still feeling sluggish I did the last 3 miles at a 7 pace. That made me feel better, but still didn't have an answer for early race pace / plan.
As for this morning, a different plan. Wanted to alternate miles / speeds. 1st mile race pace, next mile easy, next mile race pace, next mile easy etc. So, first mile was a 7:30 for about 3/4 of it - way too fast so I backed off and went back to a 7:45. Recovered on the next mile. 3rd mile was able to do 7:50. Then the 4th mile which takes a decided turn uphill I was again in slug mode. By the time I started the 5th mile I was laboring but managed to work hard and crest the top of the saddle at an 8:20 avg for that mile. A little disappointing but I think I chalked it up to starting out too quick and maybe not eating enough breakfast.
The 6th mile starts downhill - I good time to regroup today, on race day it will be when I really need to start to push. Today I took it easy and my body thanked me for that. As I started mile 7 I pushed again, aiming for 7 min and was successful. Beginning of the last mile I had just passed my wife and I slowed down again for a 1/2 mile. I was feeling better and for the last half mile I went all out and did a 6:30 average. That was a pleasant surprise.
With such a wild range of pace I'm not actually sure if today was all that productive for me. I'm left still not really knowing how fast I should set out on the first section. I'm quite comfortable with the last 3 miles - knowing I can do that easily at a 7 min avg mile pace - likely faster. But if I go to fast at the start then the middle couple of miles is going to be a struggle.
Race day crowds will be a factor - especially at the start with over 400 people squeezing into basically 2 1/2 tracks almost immediately. If I want to get a great time then I am going to need to start out fast, just so I don't start too slow and end up getting stuck - which will likely result in chasing, trying to get back on schedule for the rest of the way. I want to stick to a plan. I function better with a plan. However, 400 people will also have a plan. That's a lot of plans and none will be the same. Oh the madness - especially in my now 44 year old brain.
I'll be back there 3 more evenings this week - trying to get something figured out. I need to beat into my head "don't race people, race my own race". I may or may not.
I guess I'll find out on race day.
Sunday, April 29, 2012
Wednesday, April 25, 2012
Greenland Trail Final Training Plan
Less than 10 days away and I am getting anxious. I need to stop looking at the entry list and giving myself crazy ideas of a top 10 finish. Top 25 maybe. I need to run (on race day) with tunnel vision - meaning, I'm not there to race anyone else.
I need to be focused on setting my own pace, pushing when and where I know I can, surviving the sections that usually give me grief. If I stick to my plan and don't let other runners have an influence on my strategy - then I should be able to say at the end that I was "happy with how I ran" - which should be more important than "happy with how I placed".
I know the course quite well. In the past 8 weeks I have run all or parts of the course on 13 different days. I'll be there again this evening (3 x Hill repeats), again on Friday and Sunday (a lap each time working on the first 3 and last 3 miles), then next week probably 3 more days doing some of the sections of the course.
I've never tapered for an 8 mile race before - but I've also never trained so much for an 8 mile race. I think that I need to take it a little easier this week and next.
So, I think I should be prepared, therefore I need to "trust the training". Like the fact I can't control who or how other people run, the weather is going to do it's thing also. The super long range forecast so far looks okay. Meaning no signs of a cold front coming in next week. So the course should be in good shape. Wind is usually a factor, but having been there so many times - I think I am also prepared for whatever blows on race day. Unless the crap hits the fan that day.
Physically - knock on wood - I'm feeling quite good. A sore arch is just about all but gone, knees are best they have been in a long while. I really think that my (almost) daily stretching and leg strengthening exercises have really helped.
I'm ready for race day now - just have to be patient. Still got some running to do before race day. Other things will keep me busy and someone I know also turns 44 this weekend - groan. Now I just replaced my anxiousness to run, with a "sheesh - it sucks to get old" feeling.
With that - a wacky birthday song video - You Toob is frightening.
I need to be focused on setting my own pace, pushing when and where I know I can, surviving the sections that usually give me grief. If I stick to my plan and don't let other runners have an influence on my strategy - then I should be able to say at the end that I was "happy with how I ran" - which should be more important than "happy with how I placed".
I know the course quite well. In the past 8 weeks I have run all or parts of the course on 13 different days. I'll be there again this evening (3 x Hill repeats), again on Friday and Sunday (a lap each time working on the first 3 and last 3 miles), then next week probably 3 more days doing some of the sections of the course.
I've never tapered for an 8 mile race before - but I've also never trained so much for an 8 mile race. I think that I need to take it a little easier this week and next.
So, I think I should be prepared, therefore I need to "trust the training". Like the fact I can't control who or how other people run, the weather is going to do it's thing also. The super long range forecast so far looks okay. Meaning no signs of a cold front coming in next week. So the course should be in good shape. Wind is usually a factor, but having been there so many times - I think I am also prepared for whatever blows on race day. Unless the crap hits the fan that day.
Physically - knock on wood - I'm feeling quite good. A sore arch is just about all but gone, knees are best they have been in a long while. I really think that my (almost) daily stretching and leg strengthening exercises have really helped.
I'm ready for race day now - just have to be patient. Still got some running to do before race day. Other things will keep me busy and someone I know also turns 44 this weekend - groan. Now I just replaced my anxiousness to run, with a "sheesh - it sucks to get old" feeling.
With that - a wacky birthday song video - You Toob is frightening.
Monday, April 23, 2012
Barr Trail Mtn Race sign up details
Just checked the Race website and they have finally posted entry details....because it is one of the lowest costing races around - especially for my kid - and even though it has taken a while to post entry details...... My son and I will likely sign up and do it.
Below is the scoop (taken from the registration page) on entry info:
General Registration will open on May 7th at 7:00am MDT
General Registration (400 slots):
$30 before June 1st
$40 after June 1st
Runners Aged 10 -> 14:
$10 before June 1st
$20 after June 1st
Runners Aged 15 -> 17:
$15 before June 1st
$25 after June 1st
Below is the scoop (taken from the registration page) on entry info:
General Registration will open on May 7th at 7:00am MDT
General Registration (400 slots):
$30 before June 1st
$40 after June 1st
Runners Aged 10 -> 14:
$10 before June 1st
$20 after June 1st
Runners Aged 15 -> 17:
$15 before June 1st
$25 after June 1st
PR's on Barr, Greenland Trails
Quite happy with my last 2 runs. 2 new PR's, neither of them were something that I anticipated or even set as a goal as I started out on each of them.
Friday, early evening I set out on the Greenland Trail to work on race pace for the first 3 miles, then take it easy on the 2 miles in the middle, then push again on the last 3 miles. I was pleasantly surprised to get through the first 3 miles in a quicker time than I had set for myself - even backed off the effort just a bit. Still was faster than I have done that stretch before.
The middle 2 miles I backed way off and just plugged up the saddle at a smooth and steady pace. Cresting the top with 3 miles to go I turned it back up some more and felt strong throughout. I made an effort to not watch the watch - instead going by feel. This stretch, like the first 3 miles - I also felt like I could have put more into it.
When I crossed the 8 mile / finish line, and looked at what I had just done - those last 3 miles were a little faster than was the plan - but also resulted in beating my previous best overall time by about a minute. Very pleased with that - definitely think I could go faster.
Moving forward to Sunday morning, the goal was go from the PPM start line, head up to Barr Camp, trying to run it all the way. Due to the outstanding weather the trail was packed, yet I managed to maintain a good steady pace and for only the second time - ran the whole way up without walking. Not only that, but clocked in at Barr Camp in 1:52:30. I'm fairly certain that is my quickest time - was at least 7 minutes faster than the other time I ran the whole way up.
Took it easy on the way back down, enjoying the sunshine and trail conditions - along with even more crowds who were also enjoying just a beautiful Colorado day. 15.2 miles on the day. My last big run before the Greenland Trail race in a couple of weekends. My focus between now and then will be back on that Trail, working on the different sections - trying to improve.
Friday, early evening I set out on the Greenland Trail to work on race pace for the first 3 miles, then take it easy on the 2 miles in the middle, then push again on the last 3 miles. I was pleasantly surprised to get through the first 3 miles in a quicker time than I had set for myself - even backed off the effort just a bit. Still was faster than I have done that stretch before.
The middle 2 miles I backed way off and just plugged up the saddle at a smooth and steady pace. Cresting the top with 3 miles to go I turned it back up some more and felt strong throughout. I made an effort to not watch the watch - instead going by feel. This stretch, like the first 3 miles - I also felt like I could have put more into it.
When I crossed the 8 mile / finish line, and looked at what I had just done - those last 3 miles were a little faster than was the plan - but also resulted in beating my previous best overall time by about a minute. Very pleased with that - definitely think I could go faster.
Moving forward to Sunday morning, the goal was go from the PPM start line, head up to Barr Camp, trying to run it all the way. Due to the outstanding weather the trail was packed, yet I managed to maintain a good steady pace and for only the second time - ran the whole way up without walking. Not only that, but clocked in at Barr Camp in 1:52:30. I'm fairly certain that is my quickest time - was at least 7 minutes faster than the other time I ran the whole way up.
Took it easy on the way back down, enjoying the sunshine and trail conditions - along with even more crowds who were also enjoying just a beautiful Colorado day. 15.2 miles on the day. My last big run before the Greenland Trail race in a couple of weekends. My focus between now and then will be back on that Trail, working on the different sections - trying to improve.
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