4/23/13 - Ran the usual 6 mile loop in 43:52 and did a 3.25 mile cooldown.
Later that evening I did another 4 miles in my five fingers.
4/24/13 - Ran a greenway and Raleigh Court loop.
4/26/13 - Did a 8.33 mile track workout of 2x(6x400m with 1:30 RI) and 2:30 RI between sets. 1:20, 1:23, 1:19, 1:21, 1:21, 1:21 then 1:22, 1:21, 1:21, 1:21, 1:22, 1:18.
Then we went out to Falling Creek Park to mtn bike assess a new long loop for the half marathon.
12.5 miles.
4/27/13 - 6.35 mile greenway/graveyard loop
4/28/13 - Ran up Poage Valley Ext. to Slings Gap Rd, then an out and back and down the Blue Ridge Parkway to Dawnwood and back. I've been hearing that "we need to see" Poage Valley Ext. for a long time so today was the day. It was a nice cool windy rainy day to head up the steeps of PVE. Once to the top it mellowed out and we were able run the rest. It's pretty nice up there.
Weekly total of 52.93 miles running and 12.5 of mtn biking.
Next week should be a lower mileage running week due to us having a race on Saturday and the fact that it is time to bring the miles down after 3 hard weeks.
Sunday, April 28, 2013
Monday, April 22, 2013
Training Week of 4/15
4/16/13 - Ran my usual 6 mile loop in 42:56 and 3.6 mile cool down.
4/16/13 - Later in the evening I ran 4 miles in Five Fingers.
4/17/13 - Ran 8 miles at the cove. Ran in on the road, songbird, tuck-a-way, and 4 gorge to the parking lot. Lungs felt pretty bad today. Maybe due to all the pollen and humidity.
4/19/13 - Ran a 6 mile loop to the greenway and around Raleigh Court (graveyard loop CW)
I am now just under a two months until the San Juan Solstice 50 miler and one month from the Smokey Mtn Traverse. The traverse has been planned as the last big training for the SJS 50. The plan is to tackle the 68+ miles of the Appalachian Trail in the Smokey Mtn. National Park in 2 days. Day one will be from I-40 to the parking lot of Clingman's Dome. This has been mapped out at around 40 miles and 16,000ft of elevation gain. Day two will take us from Clingman's Dome to the Fontana Dam and maybe a little beyond. This section comes out to 34 miles and 9800ft of elevation gain.
4/20/13 - Ran the Catawba Run Around - 31.67 miles. This is the second time doing this full loop. Jonathan Adcock and I started at 779 where Andy Lane Trail Starts. We crossed 779 and started out on the Catawba Valley Trail, which took us up to the ridge of North Mtn. From here it is a rocky technical ridge run to 311 and the Dragon's Tooth parking lot. We headed up the trail to Dragon's Tooth and took a left onto the Boy Scout Trail (this trail skirts around the pretty much non runnable terrain and comes out, on the AT near it's junction with Newport Road. We continued on the AT to 311, where Gina and Rebecca started, and refilled our water and loaded up on some more food. Next up was McAfee's Knob for a brief soaking in of the view and then onward to Tinker Cliffs and down Andy Layne Trail to finish the loop.
See all the stats here - http://connect.garmin.com/activity/300753568
We took it pretty easy on this one. The goal was to do the loop at a comfortable pace and not beat ourselves up.
4/21/13 - Feel pretty good today. Not very sore, quads are a little tight but all in all I feel great for travelling 32 miles on rugged terrain yesterday. I ran the 6 mile graveyard loop that I did on 4/19 but CCW.
Total for the week was 65.27 miles running.
4/16/13 - Later in the evening I ran 4 miles in Five Fingers.
4/17/13 - Ran 8 miles at the cove. Ran in on the road, songbird, tuck-a-way, and 4 gorge to the parking lot. Lungs felt pretty bad today. Maybe due to all the pollen and humidity.
4/19/13 - Ran a 6 mile loop to the greenway and around Raleigh Court (graveyard loop CW)
I am now just under a two months until the San Juan Solstice 50 miler and one month from the Smokey Mtn Traverse. The traverse has been planned as the last big training for the SJS 50. The plan is to tackle the 68+ miles of the Appalachian Trail in the Smokey Mtn. National Park in 2 days. Day one will be from I-40 to the parking lot of Clingman's Dome. This has been mapped out at around 40 miles and 16,000ft of elevation gain. Day two will take us from Clingman's Dome to the Fontana Dam and maybe a little beyond. This section comes out to 34 miles and 9800ft of elevation gain.
4/20/13 - Ran the Catawba Run Around - 31.67 miles. This is the second time doing this full loop. Jonathan Adcock and I started at 779 where Andy Lane Trail Starts. We crossed 779 and started out on the Catawba Valley Trail, which took us up to the ridge of North Mtn. From here it is a rocky technical ridge run to 311 and the Dragon's Tooth parking lot. We headed up the trail to Dragon's Tooth and took a left onto the Boy Scout Trail (this trail skirts around the pretty much non runnable terrain and comes out, on the AT near it's junction with Newport Road. We continued on the AT to 311, where Gina and Rebecca started, and refilled our water and loaded up on some more food. Next up was McAfee's Knob for a brief soaking in of the view and then onward to Tinker Cliffs and down Andy Layne Trail to finish the loop.
See all the stats here - http://connect.garmin.com/activity/300753568
We took it pretty easy on this one. The goal was to do the loop at a comfortable pace and not beat ourselves up.
4/21/13 - Feel pretty good today. Not very sore, quads are a little tight but all in all I feel great for travelling 32 miles on rugged terrain yesterday. I ran the 6 mile graveyard loop that I did on 4/19 but CCW.
Total for the week was 65.27 miles running.
Friday, April 19, 2013
Training Weeks 4/1 - 4/14
This is the week that Gina and I race our 5th 6 hours of Warrior Creek in Wilkesboro NC. It will be our first time on the same team. We'll be racing duo coed and I will be taking the first lap and hopefully not blowing up by going out too fast.
4/2/13 - Ran my usual 6 mile loop with a 1.5 mile cool down. Ran the loop in 44:17.
4/3/13 - Ran 6.75 miles at the cove. Ran up Hi Dee Ho, down buck, and finished running Hotel.
4/5/13 - Did a 12.5 mile mtn bike ride to preview the course.
4/6/13 - Raced 3 laps for 43 miles. Raced a 1:20, 1:11, and 1:14 lap. The first lap was 3 miles longer than the others. My times were OK but not on what I had hoped. We ended up with a respectable 7th out of 17 teams. I do think I pushed to hard in the first lap. In the middle of the lap I hit a wall and it took me awhile to recover.
4/7/13 - Ran 7.25 to preview the Mill Mountain Mayhem Course.
Total for the week: 21.5 miles running and 55.5 miles mtn biking.
4/9/13 - Ran the usual 6 mile loop in 43:25 and did a 1.5 mile cool down.
4/9/13 - Ran 4 miles in five fingers later that night.
4/10/13 - Ran 10 miles at the cove. Ran the road in, comet, enchanted forest, little bell, schoolhouse to Happy Valley and then went back.
4/12/13 - 8.6 miles of track work. Did 2x1200m and 4x800m with a 2 min RI (4:36, 4:36, 2:56, 3:06, 3:02, 3:02). My track times a quite a bit slower than they should be and compared to a year ago. My endurance is good but my turnover isn't there.
4/12/13 - Later in the afternoon we marked the Mill Mountain Mayhem Course.
4/13/13 - 4 miles of mtn biking to check the MMM 10k course.
4/14/13 - 19.5 miles running up Poor Mtn to Break Rd. and back. See details here - http://connect.garmin.com/activity/297998219
Total for the week: 53.2 miles running and 4 miles mtn biking.
The countdown for the San Juan Solstice 50M is 2 months. Training is going well and my attitude is picking up. I've done a little recon for the race this week and the excitement is starting to build.
4/2/13 - Ran my usual 6 mile loop with a 1.5 mile cool down. Ran the loop in 44:17.
4/3/13 - Ran 6.75 miles at the cove. Ran up Hi Dee Ho, down buck, and finished running Hotel.
4/5/13 - Did a 12.5 mile mtn bike ride to preview the course.
4/6/13 - Raced 3 laps for 43 miles. Raced a 1:20, 1:11, and 1:14 lap. The first lap was 3 miles longer than the others. My times were OK but not on what I had hoped. We ended up with a respectable 7th out of 17 teams. I do think I pushed to hard in the first lap. In the middle of the lap I hit a wall and it took me awhile to recover.
4/7/13 - Ran 7.25 to preview the Mill Mountain Mayhem Course.
Total for the week: 21.5 miles running and 55.5 miles mtn biking.
4/9/13 - Ran the usual 6 mile loop in 43:25 and did a 1.5 mile cool down.
4/9/13 - Ran 4 miles in five fingers later that night.
4/10/13 - Ran 10 miles at the cove. Ran the road in, comet, enchanted forest, little bell, schoolhouse to Happy Valley and then went back.
4/12/13 - 8.6 miles of track work. Did 2x1200m and 4x800m with a 2 min RI (4:36, 4:36, 2:56, 3:06, 3:02, 3:02). My track times a quite a bit slower than they should be and compared to a year ago. My endurance is good but my turnover isn't there.
4/12/13 - Later in the afternoon we marked the Mill Mountain Mayhem Course.
4/13/13 - 4 miles of mtn biking to check the MMM 10k course.
4/14/13 - 19.5 miles running up Poor Mtn to Break Rd. and back. See details here - http://connect.garmin.com/activity/297998219
Total for the week: 53.2 miles running and 4 miles mtn biking.
The countdown for the San Juan Solstice 50M is 2 months. Training is going well and my attitude is picking up. I've done a little recon for the race this week and the excitement is starting to build.
Sunday, March 31, 2013
Training Weeks with YTD #'s - 3/11 - 3/31
3/12/13 - Ran my usual 6 mile loop in 44 minutes today (legs were still heavy from the race on Sat)and 1.5 mile cooldown.
3/13/13 - Ran a 10 mile loop around the neighborhood that included some greenway.
3/15/13 - did 7.6 miles of track work. I've been trying to get back to trackwork. My speed has diminished over the last year and do feel better/stronger when I do speed work. I follow the Run Less, Run Faster track workouts. Today's workout was 3x1600 and then 2x800m. I did the mile repeats and quit; 6:16, 6;16, and 6:10 with a 2 min RI in between.
In the afternoon Gina and I did some cleanup at Montvale Park for our upcoming race; 7.5 miles on the mtn bike.
3/16/13 - Did a 28 mile road bike ride to Green Hill Park, Harborwood and then back. This was a windy ride.
3/17/13 - Did an 18.4 mile run at the cove. Road to Buck, up to the Brushy Mtn Fire Road and to 4 Gorge Ext, and then the lower loow CCW.
Total for the Week: 43.5 miles running, 7.5 on the mtn bike, and 28 miles on the road bike.
3/19/13 - Ran the usual 6 mile loop in 44:43 and did a 1.5 mile cooldown.
3/20/13 - 8.2 miles running at the cove. 4 Gorge, Ext, Tuck a way, Songbird, and out on the road.
3/22/13 - Track workout - 3x(2x1200 with a 2 min RI) 4 min RI between sets - 4:36, 4:36, 4:43, 4:41, 4:47, and 4:49. This was a very windy day and did nothing for my times.
Then went and did 12 miles mtn biking and course marking at Montvale
3/23/13 - 7 miles mtn biking at Montvale for course cleanup.
3/24/13 - Wanted to get in 18 or so today but with the snow I only mustered up 10 before I was too cold and wet to continue.
Total for the Week: 35.7 mile running and 19 miles on the mtn bike.
3/26/13 - Ran the 6 mile loop in 41:39 and did a 1.5 mile cooldown.
3/27/13 - Ran the Gauntlet and Trough Loop. Felt like hitting it hard today and went for a time trial on horse pen and Gauntlet hitting the top in 30:50. I don't really have a reference for time on this. before the top was rerouted I would run it for a time trail quite a bit. This trail hurts and the quads and lungs were burning pretty good toward the end.
3/29/13 - 18.15 miles of trail running. James and I went to Hollins and did the unnamed trail to the top of Tinker, ran the AT to the top of Tinker Cliffs, backtracked to Sawmill Branch, left on Arrowhead, and then ran Happy Valley back to the boat docks. We were toast at the end of this one. We did get into some snow from Scortched Earth Gap to Tinker Cliffs.
3/30/13 - 30 miles or cycling. Home to Starlight, BRP to Vinton and then back using the Tinker Creek Greenway to the STP and then on main roads.
3/31/13 - Ran 11 miles on what I call the Lewis Gale loop. Just under an 8 minute pace on tired legs.
Total for the Week: 44:15 miles running and 30 miles on the road bike.
Monthly Total: 166.61 running, 56.7 mtn biking, 102.5 road biking.
YTD: 470.61 running, 128.15 mtn biking, and 151.7 road biking.
3/13/13 - Ran a 10 mile loop around the neighborhood that included some greenway.
3/15/13 - did 7.6 miles of track work. I've been trying to get back to trackwork. My speed has diminished over the last year and do feel better/stronger when I do speed work. I follow the Run Less, Run Faster track workouts. Today's workout was 3x1600 and then 2x800m. I did the mile repeats and quit; 6:16, 6;16, and 6:10 with a 2 min RI in between.
In the afternoon Gina and I did some cleanup at Montvale Park for our upcoming race; 7.5 miles on the mtn bike.
3/16/13 - Did a 28 mile road bike ride to Green Hill Park, Harborwood and then back. This was a windy ride.
3/17/13 - Did an 18.4 mile run at the cove. Road to Buck, up to the Brushy Mtn Fire Road and to 4 Gorge Ext, and then the lower loow CCW.
Total for the Week: 43.5 miles running, 7.5 on the mtn bike, and 28 miles on the road bike.
3/19/13 - Ran the usual 6 mile loop in 44:43 and did a 1.5 mile cooldown.
3/20/13 - 8.2 miles running at the cove. 4 Gorge, Ext, Tuck a way, Songbird, and out on the road.
3/22/13 - Track workout - 3x(2x1200 with a 2 min RI) 4 min RI between sets - 4:36, 4:36, 4:43, 4:41, 4:47, and 4:49. This was a very windy day and did nothing for my times.
Then went and did 12 miles mtn biking and course marking at Montvale
3/23/13 - 7 miles mtn biking at Montvale for course cleanup.
3/24/13 - Wanted to get in 18 or so today but with the snow I only mustered up 10 before I was too cold and wet to continue.
Total for the Week: 35.7 mile running and 19 miles on the mtn bike.
3/26/13 - Ran the 6 mile loop in 41:39 and did a 1.5 mile cooldown.
3/27/13 - Ran the Gauntlet and Trough Loop. Felt like hitting it hard today and went for a time trial on horse pen and Gauntlet hitting the top in 30:50. I don't really have a reference for time on this. before the top was rerouted I would run it for a time trail quite a bit. This trail hurts and the quads and lungs were burning pretty good toward the end.
3/29/13 - 18.15 miles of trail running. James and I went to Hollins and did the unnamed trail to the top of Tinker, ran the AT to the top of Tinker Cliffs, backtracked to Sawmill Branch, left on Arrowhead, and then ran Happy Valley back to the boat docks. We were toast at the end of this one. We did get into some snow from Scortched Earth Gap to Tinker Cliffs.
3/30/13 - 30 miles or cycling. Home to Starlight, BRP to Vinton and then back using the Tinker Creek Greenway to the STP and then on main roads.
3/31/13 - Ran 11 miles on what I call the Lewis Gale loop. Just under an 8 minute pace on tired legs.
Total for the Week: 44:15 miles running and 30 miles on the road bike.
Monthly Total: 166.61 running, 56.7 mtn biking, 102.5 road biking.
YTD: 470.61 running, 128.15 mtn biking, and 151.7 road biking.
Monday, March 11, 2013
Training Weeks 2/18-3/10
2/19/13 - Ran my usual 6 mile loop with a .5 mile cooldown. Ran the loop in 44m
2/20/13 - Ran at the cove; Hi Dee Ho, Brushy mtn fireroad, and 4 gorge. Did a little extra for 8.25 miles.
2/22/13 - Ran around the Grandin area for 5.5 miles.
2/23/13 - Ran a loop I've wanted to do for awhile and mentally wanted to get away and do something I've never done. I met up with Jason Captain at the Store at the Peaks of Otter. We ran the BRP to the trailhead for Falling Water Cascades, then ran Flat Top, made it back to the car, continued on Harkening Hill, and then finished with a climb up the trail to Sharp Top and then back on the Road. It ended up being 17 miles so we headed out for another 4 miles on the BRP for 21 total. We got into some snow and ice on each of the peaks.
2/24/13 - Raced the 4th mtn cross event at Falling Creek Park. Did 6 laps and 11.5 miles. Missed being able to do a 7th lap by 20 seconds. These races are fast with very little time to breathe. It's a constant heart rate spike but good training.
Total for the week; 41.15 miles running and 11.5 mtn biking
2/26/13 - ran my usual 6 mile loop in 44m53s and did a 1.5 mile cooldown. Legs were heavy from the weekends activity.
2/27/13 - Ran Hi Dee Ho, the fire road to Buck and then the road back to the parking lot for 6.75.
3/1/13 - Rode the Explore Your Limits course to mark it - 6.2
3/2/13 - EYL race. Didn't do any activity today. We just crashed from the race.
3/3/13 - Ran 11.15 miles around Grandin and in Fishburn Park and then later rode 29 miles; up to the parkway, to Vinton and them back.
Total for the week; 25.41 miles running, 6.2 mtn biking, and 29 cycling
3/5/13 - Ran the usual 6 mile loop in 42 min and then did a 1.5 mile cooldown.
3/6/13 - Ran 10 miles in the Grandin area and on the greenway.
3/8/13 - Did a pre mtn bike race loop in Fishburn Park - 6.5 miles
3/9/13 - Raced the Doubleshot in Moore's Spings NC. This is a two loop 13 mile mtn bike followed by a 13.33 mile road bike ride finishing with a 3k climb up Hanging Rock State Park. Gina and I rode a little extra on the mtn bike and some to get back to the car. 17.5 mtn biking and 15.5 on the road bike.
3/10/13 - 14.6 miles around Grandin, Fishburn Park, and greenway.
Total for the week; 32.1 miles running, 24 miles on the mtn bike, and 15.5 cycling
I don't usually race this frequently but so far there have been 5 races this year;
One 50k, one 40miler, two mtn cross events, and then the mtn and road bike doubleshot this weekend. And today, my legs are toast.
I like to get in 40 miles a week running but the biking forces me off my feet which I think helps decrease injury, helps keep me from getting "runners burnout," and gets in some well needed cross training. We'll see how it pays off in the next few months.
2/20/13 - Ran at the cove; Hi Dee Ho, Brushy mtn fireroad, and 4 gorge. Did a little extra for 8.25 miles.
2/22/13 - Ran around the Grandin area for 5.5 miles.
2/23/13 - Ran a loop I've wanted to do for awhile and mentally wanted to get away and do something I've never done. I met up with Jason Captain at the Store at the Peaks of Otter. We ran the BRP to the trailhead for Falling Water Cascades, then ran Flat Top, made it back to the car, continued on Harkening Hill, and then finished with a climb up the trail to Sharp Top and then back on the Road. It ended up being 17 miles so we headed out for another 4 miles on the BRP for 21 total. We got into some snow and ice on each of the peaks.
2/24/13 - Raced the 4th mtn cross event at Falling Creek Park. Did 6 laps and 11.5 miles. Missed being able to do a 7th lap by 20 seconds. These races are fast with very little time to breathe. It's a constant heart rate spike but good training.
Total for the week; 41.15 miles running and 11.5 mtn biking
2/26/13 - ran my usual 6 mile loop in 44m53s and did a 1.5 mile cooldown. Legs were heavy from the weekends activity.
2/27/13 - Ran Hi Dee Ho, the fire road to Buck and then the road back to the parking lot for 6.75.
3/1/13 - Rode the Explore Your Limits course to mark it - 6.2
3/2/13 - EYL race. Didn't do any activity today. We just crashed from the race.
3/3/13 - Ran 11.15 miles around Grandin and in Fishburn Park and then later rode 29 miles; up to the parkway, to Vinton and them back.
Total for the week; 25.41 miles running, 6.2 mtn biking, and 29 cycling
3/5/13 - Ran the usual 6 mile loop in 42 min and then did a 1.5 mile cooldown.
3/6/13 - Ran 10 miles in the Grandin area and on the greenway.
3/8/13 - Did a pre mtn bike race loop in Fishburn Park - 6.5 miles
3/9/13 - Raced the Doubleshot in Moore's Spings NC. This is a two loop 13 mile mtn bike followed by a 13.33 mile road bike ride finishing with a 3k climb up Hanging Rock State Park. Gina and I rode a little extra on the mtn bike and some to get back to the car. 17.5 mtn biking and 15.5 on the road bike.
3/10/13 - 14.6 miles around Grandin, Fishburn Park, and greenway.
Total for the week; 32.1 miles running, 24 miles on the mtn bike, and 15.5 cycling
I don't usually race this frequently but so far there have been 5 races this year;
One 50k, one 40miler, two mtn cross events, and then the mtn and road bike doubleshot this weekend. And today, my legs are toast.
I like to get in 40 miles a week running but the biking forces me off my feet which I think helps decrease injury, helps keep me from getting "runners burnout," and gets in some well needed cross training. We'll see how it pays off in the next few months.
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