Monday, November 14, 2011

Weekly Summary 11/6-11/12

UH-60 Blackhawk.... my ride to Baghdad this week

Monday, Afternoon Easy Run
2.5 miles up at 7%, 2.5 miles down at -3%, 924ft of climbing. One loop outside. HR nice and low, legs were sore though.
                Total distance    11.02 Miles in 1:26:00 [7:48 per mile]
                Terrain  X-Country

Tuesday, Morning Fartlek           
My GPS watch died today. The battery has been slowly dying to the point where I can get a little less than 4 hours running before it starts beeping, but today it totally died and doesn't take a charge. Bummer.

New Workout! The ultimate "everything" run.
6 miles on the treadmill with a run back and forth to my room to get my other watch. 3 miles up at 7% grade, 3 miles down at -3% grade, 1,109ft climbing. I then went outside did a half mile of general mobility drills and 3 strides. Next I did 3 minutes at around 6 min/mile pace on the dirt, 1 minute jog, 30 seconds sprint, 1:30 jog and repeat 4 times. Good workout. I was hoping to get some speed, hills AND a little tempo work, but have the workout be a medium effort day as I transition to race prep. specific running and training.
                Total distance    12.15 Miles in 1:33:00 [7:39 per mile]
                Terrain  Road
We had a gunner on each side with a 240B

Tuesday, Afternoon Easy Run   
Did 2 miles outside followed by 1 mile up at 7%, 1 mile down at -3%, 370ft climbing.  I’m getting more climbing in now. Tired.
                Total distance    4.3 Miles in 33:00 [7:40 per mile]
                Terrain  X-Country
Wednesday,      Morning Easy Run           
Ran 3 miles up at 7% grade, 3 miles down at -3% grade, 1,109ft climbing. Felt ok. Ran a loop outside and was for the first time legitametly cold. My hands were read and my ears numb. Could see the mountain range to the North East crystal clear!
                Total distance    11.8 Miles in 1:30:00 [7:37 per mile]
                Terrain  X-Country

Thursday, Morning          Hill Training        
 Sweat splashing dry heavin good ol' time!
I woke up less than excited to run.  I jogged a 2 mile warm up in the dark enjoying a setting full moon. Into the gym and on the treadmill I was having some serious negative thoughts about the workout today. Maybe postpone until the afternoon, just do a longer hill climb at an easy pace, etc... All of these bad thought were going through the head. 
Today's game plan was to lengthen the duration of the hill time trial to 33 to 35 minutes, increase the climbing from 1,600ft and slow the pace slightly.
I set the treadmill to "Hill" on "Level 16" vice 15 last week and the pace at 8.1MPH (7:24min/mil), 8.4MPH last week.
Right off the bat I was climbing at 8.3% grade instead of 7.3%. I was very discouraged, but just did it. My confidence finally got better as the workout got rolling. Today's hills were 9.2, 6.5, 10.1, 6.5, 11, 6.5, 12 repeating. I held pace and grew more and more confident.
There was an army female on the treadmill next to me and I was determined to at least keep the workout on track as long as she was there. My sweat was splattering everywhere and I'm sure it must have gotten on her. I have no idea why she got on the treadmill next to me. After the third 12% hill maybe 28 minutes in, I had the dry heaves/cough. I slowed down to 8 something/mile and let it pass for about 30 seconds. I was most concerned for the lady next to me and if she would freak out. She luckily didn't say anything. I continued on and finished strong for 4.54 miles in 34 minutes with 2,012 feet of climbing. YESSSS!!! I did my obligatory 2 miles down at -3% at 6:27 min/mile pace. I was feeling great on the cool down. Unlike my last training cycle, I feel good on the cool down vs. barely able to complete it. Awesome.

                Total distance    10.54 Miles in 1:21:00 [7:41 per mile]
                Terrain  Treadmill

Thursday, Afternoon Easy Run
Easy run with 1 mile up at 7%, 1 mile down at -3% for 370ft of climbing. Feeling great.
                Total distance    4.3 Miles in 32:00 [7:26 per mile]
                Terrain  X-Country

Friday,  Morning Easy Run
Easy run on Veteran's Day. 3 miles up at 7% for 1,100ft of climbing, 3 miles down at -3%.
                Total distance    11.8 Miles in 1:31:00 [7:42 per mile]
                Terrain  X-Country

Friday,  Afternoon Easy Run             
General Information:
 Easy afternoon run. 1 mile up at 7% on treadmill, 1 mile down at -3%. 370ft of climbing.
                Total distance    4.25 Miles in 32:00 [7:31 per mile]
                Terrain  X-Country
Saturday, Afternoon Easy Run             
General Information:
 I moved to Baghdad (Sather AB) today. Totally different vibe, facilities, running, etc.... only option for running is a .8 mile loop. I can stay on the dirt most of the time on the side of the paved bike path, but certainly boring and not ideal.  Did just over 3 miles up on the treadmill at 7% for 1,240ft of climbing, but this model treadmill I got on does not have a downhill option.  My GPS is broken, so it is taking some time to adjust to reverting back to the guessing game for mileage.
                Total distance    12 Miles in 1:33:00 [7:45 per mile]
                Terrain  X-Country
Sunday, Afternoon         Long Run            
Today’s long run wasn’t as enjoyable as the last few weeks. I didn't have time to do the whole run at once, so I was forced to break it up to two runs. First half I ran around the .8 mile loop and then on to the treadmill for 2,000ft of climbing. Second half I ran in the dark and did an additional 1,100ft of climbing. I felt good most of the run, but I was a zombie by the end. Sort of enjoyed the night running as it enabled me to really zone in on my body, form and cadence as there was nothing to look at really.
                Total distance    31 Miles in 3:57:00 [7:38 per mile]
                Terrain  X-Country

113 Miles
11,722 Feet of Climbing
14hr 28min of Runing

The week went just as I hoped.  Over 10,000 ft of climbing, a bit more mileage and finally a shift in focus to more race specific preperation: lots of climbing, lots of miles and a touch of pace work to keep my speed up to par.  Importantly, I am feeling good running with a slight exception for my long run due to traveling and transistioning to a new base. 

Tuesday, November 8, 2011

Weekly Summary 10/31-11-6

Taking the 25' on Oh Be Joyful Creek, Crested Butte

Monday, Morning  Easy Run 
 First day of the new 2.5 miles up at 6.5%, 2.5 miles down at -3% followed
by one loop around base. 858ft of climbing.

  Total distance 10.77 Miles in 1:22:00 [7:36 per mile] 
  Terrain X-Country
  Average HR  136 bpm 

Tuesday, Morning  Speed Training 
2.5 miles up at 6.5%, 2.5 miles down at -3%,(858ft of climbing) followed by
a mile and a half run outside, half a mile of general mobility, then I did 8
x 210 meter/.13 mile repeats with about a 500 meter recovery jog. Splits in
mileage pace:
4:33 (partially on gravel)
4:35 (partially on gravel)
4:38 (on gravel)
Average split: 4:26

  Total distance 12.92 Miles in 1:39:00 [7:39 per mile] 
  Terrain Road
  Average HR  141 bpm 
Tuesday, Afternoon  Easy Run 
Afternoon easy run outside.

  Total distance 4.03 Miles in 30:00 [7:26 per mile] 
  Terrain X-Country
  Average HR  140 bpm 

South American Climbing

Wednesday, Afternoon  Easy Run   
  2.5 miles up at 6.5%, 858ft of climbing, 2.5 miles down at -3%, one loop

  Total distance 11.06 Miles in 1:25:00 [7:41 per mile] 
  Terrain X-Country
  Average HR  138 bpm 

Thursday, Morning  Easy Run 
  I couldn't get to sleep last night, so I slept in and snuck a quick 4 mile
run in before work.

 Total distance 4.02 Miles in 29:29 [7:20 per mile] 
  Terrain X-Country
Good Times

Thursday, Afternoon  Hill Training 
I DID IT!!! Warmed up 2 miles, then jumped onto the treadmill for my weekly
hill time trial, if you will. Set the treadmill to hill workout, level 15
and 8.4 mph (7:08 minute mile) for 30 minutes. The last two weeks I've had
to back down the speed and running 4.16 and 4.18 miles, this week I hammered
through, kept the pace and ran 4.20 miles with a total of approximately
1,600ft climbing (grade ranged from 5.5% up to 11.3%). The 11.3% grade is
absolutely brutal, but I did feel in the last minute I had a little bit more
to give... but working on patience.

Today was the happiest I've ever felt while running on a treadmill. My
average HR was 168 during the 30 minutes with a max HR of 183, that is
probably the highest average I have ever had since I got the watch 10 months

  Total distance 10.5 Miles in 1:22:00 [7:48 per mile] 
  Terrain Treadmill
  Average HR  168 bpm 
  MAX HR  183 bpm 
Friday, Afternoon  Easy Run 
  Easy run, 2.5 up at 6.5% grade, down for 2.5 at -3%, 858 of climbing. One
loop outside.

  Total distance 10.77 Miles in 1:19:29 [7:22 per mile] 
  Terrain X-Country
  Average HR  144 bpm 

Friday, Afternoon  Easy Run 
  Easy jog outside.

  Total distance 4.15 Miles in 32:29 [7:49 per mile] 
  Terrain X-Country
  Average HR  137 bpm 

Saturday, Morning  Easy Run 
  2.5M up at 6.5%, 2.5 miles down at -3%, 858 of climbing, one loop outside.
I recovered nicely with my heart rate nice and low at 135 compared to
yesterday's 144.

  Total distance 11.02 Miles in 1:25:00 [7:42 per mile] 
  Terrain X-Country
  Average HR  135 bpm 

Sunday Morning  Long Run 
Woke up rested and ready to go for my long run today. Started with 3 miles
climbing at 7% grade, 2.5 miles at -3%. Outside for 2 loops around base.
Today was the first day my hands were cold on a run in Iraq, I could
actually see my breath. The Ugandan guards were wearing down coats, stocking
caps, gloves, etc... They are always entertained seeing me run by nearly
naked in what they consider arctic cold winter. 3 miles more climbing at
7.5% grade, 2.5 down at -3% as I watched #1 LSU and #2 Alabama battle it
out... great game. One more loop outside, felt good, but the legs were
getting tired this week despite a sub 7 mile split on this last loop.
My HR on the first treadmill section was 136, two loops outside was 142,
second treadmill session 150 and last loop 151. 2,300ft total climbing.

  Total distance 28.17 Miles in 3:30:44 [7:28 per mile] 
    Terrain X-Country
  Average HR  142 bpm 

Weekly Summary:

107 Miles
13hrs 35min Running
8,190Ft Climbing

This week was satisfying with a good speed workout (4:26 mile pace on 8 x
210 meter), a new best on my hill time trial workout Thursday, over 8,000
hard earned feet climbing on the treadmill and my second biggest mileage
week in Iraq of 107.  Importantly, I am not a walking zombie, having any
signs of injury or getting burnt out.  I am also enjoying the cool weather
running and seeing the great sunrises and sunset while I run.  The light at
the end of this desert vacation is getting brighter and closer every day.
Next week I will continue on my path to more climbing incorporated into my
training while following the crucially important virtue of patience.  The
increase in climbing will also bring the more race specific training regime:
less speed and intensity, more climbing strength, endurance and aerobic
capacity.  This last 5 months I have usually had two significant workouts
and a long run each week, now I will start to move towards one hard effort
climbing workout and a bigger long run or even back to back long runs on the