As mentioned in the last post - in these last 3 weeks leading up to race day I will be on the trail for almost all of my training runs. Started this morning at the race start line and went up almost 6 miles to the 7.8 miles to the summit sign. That for me has always been a good measuring point, always gives me a better idea than the top of the W's and No-Name Creek checkpoints.
Of course there is still soooooo much more trail to cover between there and the summit, the wheels fall off more times than not - but, it is a round trip just shy of 12 miles, certainly better than running 12 miles on a flatter surface (although that often sounds more appealing during the W's).
I had been perusing the pacing calculator last week and had some splits in mind for todays run, which I was hoping to do at, or very near to, race day effort - on the uphill part.
The results - about 20 seconds ahead of the goal at the top of the W's, about 20 seconds behind at No-Name Creek and about 25 seconds behind at the 7.8 sign. So, I am pleased with that, but not banking too much on it - because in reality I was giving a strong effort knowing that I was turning around and not having to go the extra 4500 or so feet up.
I turned and came down and a slightly faster than moderate pace. The W's on the way down were crowded and it also seemed like there were so many more rocks sticking out trying to get me. Fortunately I made it through unscathed for the 11.75 miles, 3100' gain - and finishing it just under 2 hours, 10 minutes.
Wednesday, July 31, 2013
Monday, July 29, 2013
PPM pre-taper taper week
With now less than 3 weeks till race day - I am ready to start a taper - but really need this week to get some more tough training runs in. So, cutting out a day from running this week and next - going from 5 days a week to 4. Building in an extra recovery day each week will hopefully help balance the training. My goal is to get to the start finish line healthy and in one piece.
So, not really tapering - more like 4 very course specific runs for this 45 mile week. In fact, almost all of my runs in these 3 weeks will be on the course.
I drove to the summit this morning and had an 8 miler on tap. My goal - down 4 miles at an easy (10 min avg) pace, then work hard on the 4 miles back up, trying to keep the average under 20 min miles.
What I can't simulate is all the other runners being on the course on race day. The reality is on an out and back course, or more properly said in this case: the up and down course - is that you get to see all the other runners in the race. Some places on the trail are just not suitable for 2 way traffic - traffic that is in a hurry, at high altitude, on rocky sections of decomposing granite.
I can't train for that really - so I don't really bother thinking about it. I just need to be as smooth and steady through the other runners, those coming down when I am going up, likewise with those going up while I am maneuvering down.
Today there were a good amount of people on the trail - lots of hikers and no doubt other runners getting some high altitude training in. I've said it before and I'll say it again - the 16 golden stairs are almost as tough going down as they are going up. They require a lot of focus, rock hopping and oftentimes I am using my hands for balance on the side rocks to get through.
Below there though it opens up and today I was feeling peppy so I switched to cruise mode all the way down to tree-line and then the 3 miles below the summit sign. That next mile below there is another section that really requires focus with lots of rocks, roots and the shadows are always an issue for line of sight.
I slowed through these and eventually made it down 4 miles, approx. 2800 feet below the summit. It's a tough transition to go from downhill to uphill in this fashion - today my legs immediately were complaining. Slow grind gear was engaged - and I plugged forward.
After about a 1/3 of a mile I started to get into a rhythm and managed to make some better progress. I was pleasantly surprised to be able to run significantly more than I have in recent memory for the next 3 miles - so much so that my average pace was under 20 min miles.
But then came the stairs and I slowed noticeably. Changing my mind that even though they are hard to go down through - they are definitely worse to go up. But I made it eventually and summited in a time under my goal of 2 hours. A successful training run in the books.
So, not really tapering - more like 4 very course specific runs for this 45 mile week. In fact, almost all of my runs in these 3 weeks will be on the course.
I drove to the summit this morning and had an 8 miler on tap. My goal - down 4 miles at an easy (10 min avg) pace, then work hard on the 4 miles back up, trying to keep the average under 20 min miles.
What I can't simulate is all the other runners being on the course on race day. The reality is on an out and back course, or more properly said in this case: the up and down course - is that you get to see all the other runners in the race. Some places on the trail are just not suitable for 2 way traffic - traffic that is in a hurry, at high altitude, on rocky sections of decomposing granite.
I can't train for that really - so I don't really bother thinking about it. I just need to be as smooth and steady through the other runners, those coming down when I am going up, likewise with those going up while I am maneuvering down.
Today there were a good amount of people on the trail - lots of hikers and no doubt other runners getting some high altitude training in. I've said it before and I'll say it again - the 16 golden stairs are almost as tough going down as they are going up. They require a lot of focus, rock hopping and oftentimes I am using my hands for balance on the side rocks to get through.
Below there though it opens up and today I was feeling peppy so I switched to cruise mode all the way down to tree-line and then the 3 miles below the summit sign. That next mile below there is another section that really requires focus with lots of rocks, roots and the shadows are always an issue for line of sight.
I slowed through these and eventually made it down 4 miles, approx. 2800 feet below the summit. It's a tough transition to go from downhill to uphill in this fashion - today my legs immediately were complaining. Slow grind gear was engaged - and I plugged forward.
After about a 1/3 of a mile I started to get into a rhythm and managed to make some better progress. I was pleasantly surprised to be able to run significantly more than I have in recent memory for the next 3 miles - so much so that my average pace was under 20 min miles.
But then came the stairs and I slowed noticeably. Changing my mind that even though they are hard to go down through - they are definitely worse to go up. But I made it eventually and summited in a time under my goal of 2 hours. A successful training run in the books.
Friday, July 26, 2013
Running Problems - solved
I don't think a trail runner would stoop to making something like this.
Of course - watching that video then brings this to mind - which I have posted before - but still brings a smile to me... And then this video kind of reminds me what it is like to run down Barr Trail on Pikes Peak = this one being on a bike in Chile. Which then leads to actual downhill running - Emelie Forsberg in New Zealand. Ahhh running - so simple every child that learns to walk, wants to run - some grow up to be better runners than others. Others supply products to runners....
Happy Friday
Of course - watching that video then brings this to mind - which I have posted before - but still brings a smile to me... And then this video kind of reminds me what it is like to run down Barr Trail on Pikes Peak = this one being on a bike in Chile. Which then leads to actual downhill running - Emelie Forsberg in New Zealand. Ahhh running - so simple every child that learns to walk, wants to run - some grow up to be better runners than others. Others supply products to runners....
Happy Friday
Thursday, July 25, 2013
The USAFA Falcon Trail
This trail is becoming a favorite of mine. It's a 12.9 mile loop, with close to 1400' of elevation gain. Approx 98% singletrack (you cross a few roads every now and then) and has a few rocky spots that require focus and concentration, but is mostly smooth. It's quite popular for mountain bikers, runners and don't be surprised if you see people riding horses on the trail sometimes. It offers awesome views of the Air Force Academy including the chapel, the golf course and backs right into the Rampart range foothills.
As a civilian, access to the trail is not allowed until 8 am - and I was at the gate today then, ready to do a lap. The weather was good, 70 degrees when I started just after 8:15. Cloud cover had the humidity level up a bit, but not too bad. I think the faster direction to go is clockwise, my nemesis is counter clockwise because of an ascending climb that seems to take forever that begins less than 2 miles into the loop.
My previous best time (for either direction) has been 2:14. I usually run through the parking lot at the end of the loop to round out the distance to an even 13 miles. Today - I wanted to push, believing that if couldn't break 2 hours then I should be left on the trail as food for wildlife.
And so off I went, counter clockwise, with a couple of bottles in hand, keeping the first mile at a smooth 8 minute pace - it is slightly downhill and a good way to start - easing into the run. It was a good opportunity to see how my body was feeling after Mondays Pikes Peak effort of 6 1/2 hours (26 miles). I was glad there was no soreness in my legs. A good start.
2 miles in and the climbing had begun - I focused in moving smooth and steady. In every previous run I have struggled on this 1 1/3 mile long climb because it's such a mind numbing section to do in oppressive heat because it is quite exposed - today however, there was a bit of a breeze and the sun was not bearing down so hard.
Approx 3 1/3 miles in and my pace had slowed to an 8:49 average - pleased with that because I was hoping to be at 9 or faster. Then a downhill stretch that takes the trail close to the Academy chapel, followed by another climb - less severe than the first - but still needing effort to achieve and maintain pace.
My plan on the climbs (5 noticeable ones in this direction) was to be slower, but steady and smooth - while trying to not redline and bonk out later. At the end of the second climb the trail comes past an overlook for the chapel - about 5 miles in - and this was where my pace had slowed to a 9:02 average. Again I was quicker than I was expecting. Encouraging signs so far and a gentle downhill followed for approx. 3/4 of a mile before the 3/4 mile climb to the high point of the trail - the parking lot to the Stanley Canyon trailhead.
My desire was to be there as close as I could be to an hour - 62 minutes being my initial target. As I approached the halfway point I fueled up quickly and at 6 1/2 miles my watch read 59:20. A 2 hour loop was reachable now - with the finish being 800' lower than the high point I was now at. There were still 2 tough climbs to go, and of course 6 1/2 miles - but the downhill sections, especially near Stanley Canyon were long and smooth. A chance to drop my average - which was now up to 9:08 per mile.
I was feeling okay, no real big fatigue in the legs and I felt like I had fueled well so far. I was also feeling confident I could go sub 2 hours, maybe even pull off a 1:55 if I pushed it. So, I dialed up the effort a bit. The miles clicked off and the average dropped below 9, then below 8:50 before I got to the fire station where 2 or so weeks ago I had spent 15 - 20 minutes trying to recover from dehydration and exhaustion on a 2 lap / 26 miler.
Today - I shuffled by, barely even glancing at it, instead looking at my watch and then the quite mean uphill section just past the fire station that is possibly the steepest part of the trail. Fortunately it is less than 3/4 mile long. Unfortunately it beat me up and I slowed dramatically. But I eventually made it to the top and had just over 3 miles to go.
Some tired math in my head resulted in me thinking that if I could push a bit more now, then not only could I get under 2 hours, but 1:55 was reachable. I dialed up the effort as the trail eased downhill. An 8 minute mile resulted. My quads were now reminding me of the 7800' descent they had carried me just 3 days earlier and I was getting weary. I began to wish for company, someone to push and motivate me to keep moving. The memory of last years PPM descent came to me where for long sections of trail below tree line it was just me running alone. I couldn't rely on anyone else but me to stay focused and keep pushing.
2 miles to go, one more climb that was looming, my math was telling me that sub 1:55 was possible - especially if I could navigate the final climb because at the top of that it was only a 1/2 mile to go till the parking lot. I struggled and pushed, fatigue a factor now, as well as a desire to be done. I made it to the top of the last hill, overlooking the Football stadium, but I didn't even glance at it.
I pushed on - it wasn't easy, but trail running isn't easy if you are in a hurry - which I was. Finally to the parking lot and 12.9 miles. I ran a weird little loop of the parking lot to bring the total distance to 13 miles. My 2nd half of the course was a zippy 53:30 for a total time of 1:52:50. A new PR and feeling good about my improving fitness.
All in all - I am encouraged about where I am at physically after a run like today's. I took over 21 minutes off my previous best time on the trail. That's much, much better than I was hoping for and is a welcome surprise. But I am quickly reminded that it was less than 1/2 the distance of my goal race, and about 6400' less gain than PPM has. So, I think I am safe to say that I may be fit enough to do a Trail half marathon - but as for a full marathon such as Pikes Peak - I'm not there yet, and not much time till it gets here, whether I am ready or not.
As a civilian, access to the trail is not allowed until 8 am - and I was at the gate today then, ready to do a lap. The weather was good, 70 degrees when I started just after 8:15. Cloud cover had the humidity level up a bit, but not too bad. I think the faster direction to go is clockwise, my nemesis is counter clockwise because of an ascending climb that seems to take forever that begins less than 2 miles into the loop.
My previous best time (for either direction) has been 2:14. I usually run through the parking lot at the end of the loop to round out the distance to an even 13 miles. Today - I wanted to push, believing that if couldn't break 2 hours then I should be left on the trail as food for wildlife.
And so off I went, counter clockwise, with a couple of bottles in hand, keeping the first mile at a smooth 8 minute pace - it is slightly downhill and a good way to start - easing into the run. It was a good opportunity to see how my body was feeling after Mondays Pikes Peak effort of 6 1/2 hours (26 miles). I was glad there was no soreness in my legs. A good start.
2 miles in and the climbing had begun - I focused in moving smooth and steady. In every previous run I have struggled on this 1 1/3 mile long climb because it's such a mind numbing section to do in oppressive heat because it is quite exposed - today however, there was a bit of a breeze and the sun was not bearing down so hard.
Approx 3 1/3 miles in and my pace had slowed to an 8:49 average - pleased with that because I was hoping to be at 9 or faster. Then a downhill stretch that takes the trail close to the Academy chapel, followed by another climb - less severe than the first - but still needing effort to achieve and maintain pace.
My plan on the climbs (5 noticeable ones in this direction) was to be slower, but steady and smooth - while trying to not redline and bonk out later. At the end of the second climb the trail comes past an overlook for the chapel - about 5 miles in - and this was where my pace had slowed to a 9:02 average. Again I was quicker than I was expecting. Encouraging signs so far and a gentle downhill followed for approx. 3/4 of a mile before the 3/4 mile climb to the high point of the trail - the parking lot to the Stanley Canyon trailhead.
My desire was to be there as close as I could be to an hour - 62 minutes being my initial target. As I approached the halfway point I fueled up quickly and at 6 1/2 miles my watch read 59:20. A 2 hour loop was reachable now - with the finish being 800' lower than the high point I was now at. There were still 2 tough climbs to go, and of course 6 1/2 miles - but the downhill sections, especially near Stanley Canyon were long and smooth. A chance to drop my average - which was now up to 9:08 per mile.
I was feeling okay, no real big fatigue in the legs and I felt like I had fueled well so far. I was also feeling confident I could go sub 2 hours, maybe even pull off a 1:55 if I pushed it. So, I dialed up the effort a bit. The miles clicked off and the average dropped below 9, then below 8:50 before I got to the fire station where 2 or so weeks ago I had spent 15 - 20 minutes trying to recover from dehydration and exhaustion on a 2 lap / 26 miler.
Today - I shuffled by, barely even glancing at it, instead looking at my watch and then the quite mean uphill section just past the fire station that is possibly the steepest part of the trail. Fortunately it is less than 3/4 mile long. Unfortunately it beat me up and I slowed dramatically. But I eventually made it to the top and had just over 3 miles to go.
Some tired math in my head resulted in me thinking that if I could push a bit more now, then not only could I get under 2 hours, but 1:55 was reachable. I dialed up the effort as the trail eased downhill. An 8 minute mile resulted. My quads were now reminding me of the 7800' descent they had carried me just 3 days earlier and I was getting weary. I began to wish for company, someone to push and motivate me to keep moving. The memory of last years PPM descent came to me where for long sections of trail below tree line it was just me running alone. I couldn't rely on anyone else but me to stay focused and keep pushing.
2 miles to go, one more climb that was looming, my math was telling me that sub 1:55 was possible - especially if I could navigate the final climb because at the top of that it was only a 1/2 mile to go till the parking lot. I struggled and pushed, fatigue a factor now, as well as a desire to be done. I made it to the top of the last hill, overlooking the Football stadium, but I didn't even glance at it.
I pushed on - it wasn't easy, but trail running isn't easy if you are in a hurry - which I was. Finally to the parking lot and 12.9 miles. I ran a weird little loop of the parking lot to bring the total distance to 13 miles. My 2nd half of the course was a zippy 53:30 for a total time of 1:52:50. A new PR and feeling good about my improving fitness.
Subscribe to:
Posts (Atom)