Sunday, October 30, 2011

Weekly Summary for 10/24-10/30

Having computer issues, so I'm putting up old pics.  "Colorado Rocky Mountain High"

Week four of focused training.  Goals were to first stay patient (not up intensity or mileage too quickly and to listen to my body), maintain about the same mileage, increase weekly climbing and down-hill running and also change Tuesday’s tempo workout to a longer easy day with some speed work.      

Monday, Morning  Easy Run 
Comments 2 miles up at 5%, 525 ft of climbing, 2 miles down at -3%. One loop oustide for 5.85 miles. I took it slow on the treadmill, felt good outside, but my legs were sore from yesterday.
Total distance 10 Miles in 1:18:00 [7:48 per mile] 
Terrain X-Country
Average HR  132 bpm 

Tuesday, Morning  Speed Training 
Hit the treadmill for 2 miles up at 6% for 660ft of climbing and 2 mile at -3%. I was pretty tired.
Hit the dirt for a warm up and general mobility followed by 8 x 200 meter repeats at around 4:40 mile pace with a 600 meter recovery jog.
This speed workout was a little more challenging than I expected/planned on, but it did the job.
Total distance 12.05 Miles in 1:35:00 [7:53 per mile] 
Terrain X-Country
Difficulty Somewhat Difficult [Rating: 6]

Tuesday, Afternoon  Easy Run 
Easy run outside. 128 Av Hr
Total distance 4.07 Miles in 32:00 [7:51 per mile] 
Terrain X-Country
Average HR  128 bpm 

Wednesday, Afternoon  Normal Run 
Couldn't sleep well, got out of bed early (3:30) to possibly take advantage of "unbelievable" deal on a camper for next year’s North American mountain tour. Ended up being a total scam. Slept in and crammed my run at lunch. Feeling OK.
Total distance 10.02 Miles in 1:15:00 [7:29 per mile] 
Terrain X-Country
Average HR  142 bpm 
The day and place I decided I wanted to marry Maggie

Thursday, Morning  Hill Training 
After my warm up outside in the dark, I was on the treadmill for my hard effort hill workout.
Today my goal was to set a new best on my 30 minute level 15 session. Week 1 I went 4.16 miles (slightly less climbing), and 4.11 miles last week.
Total climbing is about 1,600ft and my pace is around 8.3 MPH/7:15 minute miles.
I started the workout running 8.4 MPH. Running low 7 pace at 7%+ grade is exciting. I held the pace until my second of the steeps intervals clocking in at 11.3%. I went pretty much max effort trying to keep pace and had to slow down to 8.3MPH for the last 4 minutes. I did manage to set a new record of 4.18 miles today!
I did the standard 2 miles at around 6:30 minute mile pace at -3% afterwards. Av HR for the 6.18 mile workout was 164, max 180!!
I was dragging all morning after this workout.
Total distance 10.31 Miles in 1:17:00 [7:28 per mile] 
Terrain Treadmill
Difficulty Hard [Rating: 9]
Average HR  164 bpm 

Thursday, Afternoon  Easy Run 
Couldn't go back to the treadmill, had a nice run outside. I felt way better than I thought I would despite the slow pace.
Total distance 4.04 Miles in 31:00 [7:40 per mile] 
Terrain X-Country

Friday, Morning  Easy Run 
Easy run 2M up at 6% for 660ft climbing, 2M down at -3% followed by a 5.63 mile loop around the base. 132 Av Hr
Total distance 9.74 Miles in 1:16:00 [7:48 per mile] 
Terrain X-Country
Average HR  132 bpm 

Friday, Afternoon  Easy Run
Comments Rushed this second run after cramming lunch down in 25 minutes, so I could enjoy a few hours relaxing this afternoon.
Total distance 4.03 Miles in 31:00 [7:41 per mile] 
Terrain X-Country
Average HR  137 bpm 

Saturday, Morning  Easy Run 
2 miles up at 6%, 2 miles down at -3%. One loop around base. Wasn't digging the treadmill, but enjoyed the nice cool loop around base.
660ft climbing.
Total distance 10 Miles in 1:17:00 [7:42 per mile] 
Terrain X-Country
Average HR  133 bpm 

Sunday, Morning  Long Run 
Slept well and woke up ready to run. Jogged over to the gym for 3.5 miles of climbing at 7.5% grade, then 2.3 miles at -3% grade. I ran 2 loops around the base in the dirt feeling better than ever with a few miles at sub 7:00 mile pace. Inside again for 2 miles up at 7.5%, down 1 at -3% then one more loop, feeling great and hitiing sub 7:00 mile pace around the base to finish the 27 mile long run. 2178ft total climbing with a 147 Av Hr.  I drank 60oz of EFS mixed water containing around 500 calories. This was the best I've felt on a long run yet. Could have certailny ran this pace with another 2k of climbing for another 23 miles.

Total distance 27.04 Miles in 3:20:00 [7:23 per mile] 
Terrain X-Country
Average HR  147 bpm 
South Platte River, Bailey to Pine with Bones


Awesome, awesome week.  Tuesday was more than I expected with the 200 repeats and Thursday was down-right brutal, but I ended up bouncing back for the best long run since I’ve been in Iraq (I know, last week I said this too).  With the exception to the last two, I’ve always been spent at the end of my long runs, that includes last year and with marathon training.  I like feeling OK at the end of the long run.  
I logged almost 7K of climbing and broke into the hundred mile range WITHOUT running myself down and keeping the make-up of the week where I want it.  I am a little nervous on how I should approach the next two months.  Not sure if I should take an easier week this or next week, or just keep on trucking and pay attention to how I feel.  I am in the best Ultra shape that I’ve ever been in and I’ve managed to keep injury free (flat desert and the treadmill vs steep mountain running) since late spring.  Very excited to put the body to the test at a race this winter…. 

101 Miles
6,948 Feet Climbing
12 Hours and 52 Minutes of Running

Monday, October 24, 2011

Weekly Summary 10/17-10/23

A week of great highs and challenging lows. 

Monday, Morning  Easy Run  
 Easy run. I was a bit flat from the long run, but nothing in particular was
really sore. Felt OK, but the last 2 or 3 miles I was pretty tired.
  Total distance 9.02 Miles in 1:13:00 [8:05 per mile] 

Tuesday, Morning  Tempo 
2 mile warm up, 8 mile tempo all on the dirt/sand. There was a little wind
and the footing was less than ideal. Never pushed the pace, just a cruise.

Total distance 12.18 Miles in 1:26:00 [7:03 per mile] 
  Terrain X-Country
  Average HR  151 bpm 
Tuesday, Afternoon  Easy Run  
2 miles up 2 miles down 660ft of climbing.
 Total distance 4 Miles in 29:00 [7:15 per mile] 
    Terrain Treadmill
  Average HR  136 bpm 
Wednesday, Morning  Easy Run 
Last run before the walls close in on my running world. Sad.
  Total distance 10.1 Miles in 1:19:00 [7:49 per mile] 
  Terrain X-Country
  Average HR  135 bpm 

Thursday, Morning  Hill Training 
Warmed up, did some general mobility and strides, then hit the gym for my
second treadmill hill workout. Started on level 14 then realized the
treadmill I was using had a different level 14 than the other treadmill I
used last week. I bumped up to level 15 and ran the 30 minute workout at
about 8,3-8.4 MPH (7:10 min/miles). Total climbing was 1,600ft, at 7:10
pace, for 30 minutes over 4.11 miles at a AV HR of 158 (including the down
hill 2 miles).
I did 2 miles at -3% at 6:20/mile pace and then a 2 mile cool down outside.

This was almost the exact same workout as last week, but this week I felt
much better during and after.

  Total distance 10.48 Miles in 1:19:00 [7:32 per mile] 
    Terrain Treadmill
  Average HR  158 bpm 

Thursday, Afternoon  Easy Run 
  2 miles up, 2 miles down (6% and -3%). 660 Ft of climbing131 Av Hr. Felt
much better than last week.

  Total distance 4 Miles in 29:00 [7:15 per mile] 
  Terrain Treadmill
  Average HR  131 bpm 

Friday, Morning  Easy Run 
Watched my roommate and friends leave on a C-17 yesterday and the walls on
the new scaled down base close up for good. Sad, depressing, etc... rough
evening, enough said.
I accidently didn't turn on my alarm, but woke up in time to still get my
run in. Today was the slightly cold feeling run with temps around the mid
50s. Feeling down without my friends and having to run in a smaller space.
Good news is that I'm feeling good where after the same workouts last week,
I was dragging. 138 Av Hr.

  Total distance 9.01 Miles in 1:09:00 [7:39 per mile] 
  Terrain X-Country
  Average HR  138 bpm 

Saturday,  Morning  Easy Run 
Today I started what I plan on doing most mornings in the future, jog over
to the gym for 2 miles climbing (6.5%/686 feet) 2 miles down hill (-3%)
followed by about 6 miles around the base. Av Hr 139

  Total distance 10.02 Miles in 1:15:00 [7:29 per mile] 
  Terrain X-Country
  Average HR  139 bpm 

Saturday, Afternoon  Easy Run 
Easy run outsdie. 132 Av Hr. Felt tired before the run, better after.

  Total distance 4 Miles in 31:00 [7:45 per mile] 
  Terrain X-Country
  Average HR 132

Sunday, Morning  Long Run 
Started the long run with 4.5 miles up at 7% grade for 1,663 ft of climbing
followed by 3.5 miles of -3% grade. I then headed outside to to do 3 loops
of about 5.7 miles. THe weather was perfect, sunny and cool. I wore my fleet
feet visor, white compression sleeves, NB running shorts and my AF PT shirt.
I drank about a liter of water while on the treadmill along wit close to 3
oz (300 calories) of berry EFS. Outside I drank 20oz (200 calories) of EFS
Grape in my hand water bottle.
Things felt good today, I took it easy on the treadmill and followed suit on
my 3 outdoor loops in the dirt. I enjoyed a little company/hellos from the
KBR construction guys and Ugandans manning the guard towers and ECP.
Greatest thing about this run was that I was totally relaxed, comfortable
and finished feeling better than any other long run I've done in Iraq all
while running faster than I have on any long run. Av Hr was 140.

  Total distance 25.88 Miles in 3:07:00 [7:13 per mile] 
  Terrain X-Country
  Average HR  140 bpm 


This week was very fulfilling for me running.  I am more positive, happy and
excited to be running than I have been in over 2 months.  While the week
began slow, being tired from last Sunday's long run it ended with some great
gains.  Thursday's hill workout felt much better than last week, I recovered
well and had one of my best long runs since being in Iraq.
  My world, Speicher (the base I'm at), completed transitioning down to a an
OSC-I Department of State ran site Thursday.  Pretty much all of my good
friends, to include my roommate, flew out homebound.  Basically the AF and
Army is gone with a very small contingency staying.  Change is difficult and
this was a tough one.  Maggie, Felix and my running really helped me through
that first day.  I had some important small victories Friday and Saturday by
acquiring some cool furnishings from those who had departed.  I have a
groozy hippy vine sort of doorway handing over my door, I now have my own
room, I've been biking on my mountain bike everywhere I have to go, I did
some re-organization and lastly I found a guitar.  I can play 3 chords where
last week I could play zero. 
Next week I am going to drop the tempo and replace it with some speed work
and continue to increase the climbing and descending.  

Weekly Summary:
98.7 Miles
5,239 Ft Climbing
12hrs 17min of running      

Wednesday, October 19, 2011

Weekly Summary 10/10-10/16

Weekly Summary 10/10-10/16
The New Guard Towers

Monday, Morning  Easy Run 
  Comments Easy run this morning. Happy with a 132 Hr.

  Total distance 9.1 Miles in 1:10:00 [7:41 per mile] 

  Terrain X-Country
  Average HR  132 bpm 
Monday  Afternoon  Easy Run 
  Comments I was tired, slow and flat on this second run around the base. I
went to bed early after the run and felt spent. Hr was low at 128

  Total distance 4.59 Miles in 36:00 [7:50 per mile] 

  Terrain X-Country
  Average HR  128 bpm 
Tuesday, Morning  Tempo 
  Comments Warmed up to a beautiful sunset. Ran 8 miles at around marathon
effort pace. The first mile was on loose gravel into the wind, wasn't
totally warmed up and ran a 6:40, second mile was partially on gravel and at
6:30, mile 3: 6:15 and then the rest of the run was between 6:00-6:08. Felt
good on the 2 mile cool down. This was just a medium hard tempo like run to
keep up the endurance speed as reflected by the Av Hr of 145 (with warm
up/cool down).

  Total distance 12.07 Miles in 1:24:00 [6:57 per mile] 
  Terrain Road
  Average HR  145 bpm 
Tuesday,  Afternoon  Easy Ran to the gym and did 2 miles up at 6%
grade, 633ft of climbing, 1.7 miles at -3%. Good HR of 137

  Total distance 4 Miles in 29:00 [7:15 per mile] 
  Terrain Treadmill
  Average HR  137 bpm 
Wednesday,  Morning  Easy Run 
Morning run with the full moon setting, sun rising. Nice and quiet on my run
with so many people leaving the base. Took the run slow and easy.

  Total distance 10.07 Miles in 1:18:00 [7:44 per mile] 
  Terrain X-Country
  Average HR  142 bpm 
My new work area....  and my new Stash
Thursday Morning  Hill Training :
  Comments I was looking forward to this hill workout. Did my warm-up and
general mobility and headed to the gym for the hill workout. Set the
treadmill to "Hill Workout" level 14, 6:58min/mile. Level 14 vs. 13 was a
BIG jump, with some climbing over 10% grade. I got 4.16 miles in 30 minutes
with 1,605ft of climbing. 2 miles at around 6:40 pace at -3% grade. 2 mile
cool down. I had to slow down to low 7 min/mile pace for the last 10 minutes
of the 30. This workout was very challenging.

  Total distance 10.83 Miles in 1:23:00 [7:39 per mile] 
  Terrain Treadmill
  Average HR  162 bpm 
Thursday Easy Run:
 2 miles climbing at 6%, 2 miles down at -3%.
  Total distance 4 Miles in 29:00 [7:15 per mile] 
  Terrain Treadmill
  Average HR  137 bpm 
Friday, Easy Run 
  Comments Felt very tired on this morning's run.

  Total distance 9.27 Miles in 1:15:00 [8:05 per mile] 
  Terrain X-Country
  Average HR  134 bpm 
Saturday, Morning  Easy Run:
Last night I skipped my second run 20 seconds after starting... just felt tired.  Still feeling a bit tired/slow today on this run. Forgot my HR monitor.

  Total distance 9.16 Miles in 1:14:00 [8:04 per mile] 
  Terrain X-Country
My Mission 
Sunday, Long Run:

Started this long run on the treadmill doing 4.5 miles of
climbing at 6.5% grade (1,544 feet) then 2.5 miles at a -3% grade. I took it
easy on the climb today as I felt flat and tired the last two days. On the
down hill running I still felt less than ideal and ran a little slower than
normal. Outside I didn't start off feeling great and was nervous that it was
going to be a painful long run. The weather was a little hotter than
previous days, but OK. At around mile 5 (12 total) I turned a corner and
found myself running good pace and feeling great.
Three unique things happened from here, a sotrm rolled in and I felt my
first rain drops ever in Iraq (4 months), followed by some wind and sand, I
found an enourmous "bullet" and last, I lost my favorite running hat of all
time. All three events made for great distractions and before I knew it I
only had 3 miles to go. Felt better at the end of this long run than I
usually do.

Total distance 24.02 Miles in 3:03:00 [7:37 per mile] 
  Terrain X-Country
  Average HR  145 bpm 

Final Thoughts

Things are coming along.  I got a good deal of running done this week and kept things under control.  I stugle to accept doing a "tempo" that isn't sub 6 min pace, but that really is my old school running brain not accepting my new school running workout.  I battle myself each week between the balance of ultra trail training and doing "fast" running for all my workouts.  I'll stick with one more week of tempo next week and then consider options from there.  
Thursday's hill workout was more challenging than I thought it would be going from "level 13 to 14" on the treadmill.  This workout took a lot out of me resulting in one less afternoon run, being tired for a few days and a 7:37 avg pace insted of maybe 7:27 pace for the long run.  I hope to repeat this week next week with less fatigue at the end of the week. 

97.11 Miles
4,354 Feet Climbed
12 Hours 21 Minutes

Wednesday, October 12, 2011

Weekly Summary 10/3-10/9 October

Under control.  After peaking during my training phase and the subsequent DNF on
my race, I've been thinking, focusing and taking action to ensure that I
don't run myself down and push too hard to quick. 
I've been doing my best to listen to my body and not push to maximum effort during my harder days,
push to exhaustion on my long runs or beat myself down climbing on my
afternoon runs.  I've caught and stopped myself this last week from going
longer on my tempo and hill workout.  Both hard workouts this week weren't
as "hard" as they were back in July and August, by design.  I want to cool down feeling
"ok" after a hard session, not struggling to complete cool downs at 8+
min/mile pace.  This new startegy will hopefully prevent me from over training and enable a long gradual build up to racing in a few months. 

Monday, Morning  Easy Run
  Comments My legs were tired and heavy from the long run yesterday.

  Total distance 9.03 Miles in 1:11:00 [7:51 per mile]
  Terrain X-Country
  Difficulty Normal [Rating: 3]
  Average HR  139 bpm

Tuesday, Morning  Tempo
After a 2 mile warm up, I ran 7.2 miles at around an average pace of
6:10/mile on the dirt. Felt good, could have kept going for more miles, but
going to ease into this weekly workout. Two miles cool down.

  Total distance 11.03 Miles in 1:15:00 [6:47 per mile]
  Terrain X-Country

 Average HR  149 bpm

Tuesday, Afternoon  Easy Run
  Easy run around the footprint. Not sure why my HR was so high.

  Total distance 4.39 Miles in 33:00 [7:31 per mile]

 Terrain X-Country

  Average HR  150 bpm

Wednesday Afternoon  Easy
Today was my last day running out into "Iraqi Land". My running world is
going to shrink from the 17 mile perimeter (4 ish mile by 4 ish mile cube)
to a 1.25 mile by 1.25 mile square. I really enjoyed the open fields, seeing
and hearing the birds, the foxes, etc...

  Total distance 10.02 Miles in 1:17:00 [7:41 per mile]
  Terrain X-Country

 Average HR  134 bpm

Thursday Morning  Hill Training
 DId my first treadmill hill workout today. No more Pit. 2 miles warm up
outside then jumped onto the treadmill. Set the treadmill to "hill" level 13
(of 20) at 6:58min/mile pace for 30 minutes. The average grade was about 6%
so approximately 1,500 ft of climbing in 4.8 miles. I ran 2 miles at
6min/mile at -3% grade. Overall a good first treadmill hill workout. 2 mile
cool down outside.

  Total distance 10 Miles in 1:15:00 [7:30 per mile]
  Terrain Treadmill

  Average HR  157 bpm

Thursday  Afternoon  Easy Run
Afternoon run around the footprint.

  Total distance 4.39 Miles in 34:00 [7:44 per mile]
  Terrain X-Country
  Average HR  137 bpm

Friday  Morning  Easy Run
Easy run. HR higher than I thought it would be.

  Total distance 9.05 Miles in 1:10:00 [7:44 per mile]
  Terrain X-Country
  Average HR  152 bpm

Friday Afternoon  Easy Run
2 miles at 5% grade, 520ft of climbing, 2 miles at -3% grade.

  Total distance 4 Miles in 30:00 [7:30 per mile]
  Terrain Treadmill
  Average HR  146 bpm

Saturday  Afternoon  Easy Run
Morning easy run.

  Total distance 10.07 Miles in 1:17:00 [7:38 per mile]
  Terrain X-Country

 Average HR  137 bpm

Sunday Morning  Long Run
Started this long run with 4 miles at 5.5% grade (1,161ft climbing) followed
by -3% for 2 miles on the treadmill. After the treadmill, I hit the dirt
looping around base for 16 miles. I felt great today as shown by the 7:18
average pace and 142 average heart rate. Good stuff.

  Total distance 22.06 Miles in 2:41:00 [7:17 per mile]
  Terrain X-Country

 Average HR  142 bpm

In sticking with my plan, I kept the mileage in the 90s, only climbed 3,121ft
in 10 runs.  Next week I plan on staying in the 90 range for mileage, but
upper 90s, with hopefully a little more climbing.  I've got two more months
here in Iraq before I'm back in the mountains... I can see the light at the
end of the tunnel and I will do everything I can to reach my goal of returning
fit, not burned out, and a stronger runner than when I arrived.

94 Miles
3121 Feet Climbing
11hr 45min time running

Monday, October 3, 2011

Weekly Summary for 9/26-10/2

All Star Iraqi White River 50 Mile support crew, aid station workers and friends.  SPC Liam Kelly, SPC Jason Driscoll and SSG Matt Spady (he is 6'4" or so, but is crowching to fit in!)
Weekly Summary for 9/26-10/2

This has been a big week for change.  The weather has cooled off remarkably since July and Augsust.  Overnight lows in the 100s, highs in the 120s, mandatory wake ups at 3:30-5:00am to avoid the worst tempatures has been replaced by highs in the low 90s and overnight lows down to the chilly high 60s(yes, it feels chilly) and waking up at 5:30-6:00 to run.  After a week in 80s for mileage, I've moved up to the 90s.  After a month of being in a physical and mental low point for running, I've continued to enjoy, savor and look forward to running more and more over the last two weeks.  My running has improved both in quantity, average pace and intensity.  Lastly, I've moved to a new job and office here at Tikrit Iraq.

Monday AM 1:09; 9.13M 139Av HrAwesome run in the mysterious sand fog... visibility down to maybe 100Ft.  My eyelashes were covered in dust along with my hair, clothes and skin. 

Tuesday AM 1:09, 8.96, 145Av Hr; Easy run.  Didn't feel as good as yesterday. 

PM :28, 4M, 500Ft, 138Av Hr; 2.5 miles up at 5%, 2.5 miles at -3% grade.

Wednesday AM 1:22, 9M; 1,500Ft, 154 (173Mx)Av Hr;  Great first session back at the pit!  38:45 for 15 intervals.  1:09-1:15 was my range for intervals times.  Surprised how much hill strength I mainted from the previous training block. 

Battle Station for the 10 mile 5,000ft climb legs
PM Took the afternoon off, feeling a muscle below my calf after my first day back to the pit. 

Thursday AM 1:09, 9.04M, 138Av Hr; Easy run.

PM :33, 4.34M, 139Av Hr; FIRST AFTERNOON RUN IN IRAQ!!!!

Friday AM 1:10; 9.47M, 140Av Hr; Warm-up then 8 x 1 minute fast, 2 minutes jog.  Felt pretty good on this lighter speed workout. 

After my 15 mile loop... DNFing
 PM :33, 4.43M, 141Hr;

Saturday AM 1:17, 10.04M, 144Av Hr Nice morning easy run.

PM :33, 4.43M, 131Av Hr; Nice outdoor afternoon run.  Feeling good on this run, Hr 10 less than yesterday's run (same pace/distance) 

Nice butt sweat
Sunday AM 2:28, 20.1M, 792Ft, 143Av Hr; Started this long run on the treadmill where I ran 2.5 miles at 6% grade then 2.5 miles at -3% grade before heading out for a 15 mile loop around the base.  Once off the treadmill

Great week back at it.  Had a few runs where I felt awesome.  The workout at the Pit was way better than I thought it would be and I felt great on my long run.  I have to be sure to be patient and keep next week in the 90s not 100+ mile range.  

Weekly Summary:
93.3 Miles
2,792 Feet Climbed
11 Hours & 51 Minutes