Saturday, February 23, 2013

Training For VA Creeper: Week 12

Training For VA Creeper
 Week 12

     Sun: Vibram Walk: 5 miles: Same strategy as last week which is to run only enough to keep the pace below a 14 minute mile. Miles 1, 2 and 3 had a lot of uphill and/or trail, so I had to run good chunks of those, but 4 and 5 were all speed walk. It was the middle section of my overall workout that began and ended with 5 mile elliptical workouts.

     Mon: Salt Pond Rd O&B: 8 miles: Started exploring this area on foot today. One of my big goals for 2013 is to learn this area. It is easily accessible from my house but I haven't explored it up to now because it is mostly out in the middle of nowhere...as a solo runner I usually like to stay close to roads in case I have trouble or an emergency, but I'm going to get over that mentality and just be careful. Looks like about 30-40 miles worth of dirt roads, gravel roads, and trails, including the Appalachian Trail.

     Wed: Random Hood/Parkway 12 Miler Just taking it easy and logging some miles. I believe this was my first fully successful 12 mile progression run, but it was all on the low end of my range so it wasn't exactly a challenge. When I left the house at 10:30 am it was too cold to be highly motivated, but by the time I finished at 1:00pm it was getting kinda comfortable...I'd have done another 12 progressively faster miles if I had the time, but gotta pay them bills.

     Sat: Chestnut Ridge Loop x4: 22.5 miles:  Intended to explore Salt Pond Rd. more, but parkway was closed so I went to Mill Mtn. and ran 4 laps on Chestnut Ridge. First 2 laps were steady tempo, 3rd lap was a cool down and the last lap was an easy burn out. Felt strong enough to do a 5th lap in the 12's, but didn't want to push my luck since I skipped my long run last week and this was my first time running 20 in a day since as far back as I can recall.


PaceTreadmillTrailAsphalt
Total
5




6 




7




  8
11

11
  9
12

12
  10
4

4
  11
112
13
 12




 




Walking 
34
7
 




  Total
3116
47
 

Sunday, February 17, 2013

Training For VA Creeper: Week 11

Training For VA Creeper Marathon
Week 11/16

     Sun: Vibram Speed Walk: 4.43 Miles: A good combination of walking, and low intensity running. I kept each mile in the low to mid 13's so they all score as walking miles on the intensity chart, but the effort required for each mile varied. I don't like to run downhill on asphalt in my Vibrams so I was experimenting to see how fast I could go at a steady pace and walk all the downhill parts. The 4th mile was almost all walking and I doubt I can walk much faster than that. 

     Mon: Treadmill 8 Miler: Looking to knock out the first 5k as quickly as possible and then coast to an 8 mile run in under an hour. I got the 5k knocked out in 20:50 and then dropped the speed by 1/10 mph increment every 1/10th of a mile till I hit 7.1 mph. I stayed at 7.1 mph for about a quarter mile then decided I was being way to easy on myself so I bumped it up to about 8 mph and slowly increased the speed from there using the same pattern. Great workout! About a minute faster than when I did a treadmill 8 miler just 2 weeks ago.

     Wed: Alt Parkway 12 Miler: I just wanted to push the limits today. I haven't ran any 12 milers with a sub 8 pace in about 10 months so its time to start breaking out the higher intensity workouts to get geared up for not just the VA Creeper, but for all the spring races. I've ran this route 7 times including today and this was the fastest by about 4 minutes. 


PaceTreadmillTrailAsphalt
Total
5




6  3
2
5
7 4
8
12
  81
2
3
  9




  10




  11




 12




 




Walking  113
5
 




  Total9115
25
 
    

Friday, February 8, 2013

Training For VA Creeper: Week 10

Training For VA Creeper
Week 10

     Mon: Vibram Inclined Treadmill Speed Walk: 4 Miles: I wanted to see how high I could get my heart rate without running. This was actually a pretty good cardio workout. I played with the speed and incline, but for most of it the incline was at 8% and the speed was at 4.5 mph. I'd say the calorie burn was equivalent to a flat 6 mile run with 8 min/miles.

     Tues: Full Mountain 12 Miler: First time running this route in about 3 months. Happy to say I was about 3 1/2 minutes faster than 3 months ago, but still a good 9 minutes off my route PR from Apr '2011. HERE is today-vs-Oct '12-vs-Apr '12-vs- Apr '11 comparison data.

     Fri: Regional Hybrid 18+ Miler: Went out with an exploring mindset so that I could gather some data for an area I'm looking to run more regularly. All in all it was about 7 trail miles and 11.5 asphalt. I was feeling kinda dead after 10 so just stayed in a low end run/high end walk mode for the last 8.



PaceTreadmillTrailAsphalt
Total
5




6 

2
2
7

3
3
  8

8
8
  9
13
4
  10
12
3
  11
22
4
 12
31
4
 




Walking  44
8
 




  Total4725
36
 

Saturday, February 2, 2013

Training For VA Creeper: Week 9

Training For VA Creeper Marathon
Week 9/16
     Sun: Vibram Speed Walk: 4.4 Miles: Same neighborhood route as last week except for adding almost a half mile of parkway so as to turn around at a mile post instead of a random tree. Had to upgrade from a speed walk to a scoot while I was on the trail section to keep my pace below a 15 minute mile.
      
     Mon: Treadmill 8 Miler: I took it to the treadmill because I like the way you can just program in your speed and all you have to do is keep up. I wanted specific numbers 3 miles in the 6's, 3 miles in the 7's, and 1 mile of high intensity intervals with walk breaks. I started out a hair slow for the warm up, so the first mile came in at 7:01, but I nailed the other 2 with 6:50"s. I then decided I had found a groove and just stayed in the high and mid 7's for the remainder of the hour. Total of 8 miles in 59:20...fastest in quite a while.

     Wed: Stewarts Knob/Parkway Hybrid: 12 Miler: Testing out my new trail shoes. Salomon XR Mission Trail shoes. They felt supportive and comfortable. I got a blister, but such things are to be expected when breaking in new shoes. The trail was damp, the air was murky and plenty of drizzle was falling. All in all it just felt great to be outside absorbing the elements.

     Sat: Random Parkway 16+ Miler: This is essentially the same route that I call RBO&B when I'm cycling it. RBO&B means Roanoke Basin Overlook and Back. Its about the longest I can go in this area without encountering serious elevation changes. I wanted to see how long I could hold the 8"s, I made it 15 miles same as when I tried a month or so back. This time I did 11 miles progressive and then cooled down for the last 5. Dropped into the 10's for the 1.5 mile uphill finish. 

           
PaceTreadmillTrailAsphalt
Total
5




6  2

2
7 6
1
7
  8

17
17
  9
4
4
  10
22
4
  11
1
1
 12
1
1
 




Walking 
1 4
5
 




  Total8924
41