A continuation of my journeys in running, my training and preparation leading up to my first Ultra Marathon, the Oil Creek 100K.
I need to get back to actually writing down my thoughts on my training as it happens rather than just recapping in retrospect. Most of these are however from my Dailymile recap, which works also.
Monday August 27
OFF DAY
Tuesday August 28
PM: Oh wait…nevermind. GVH returns to Cobbs Hill. I hate running alone, only had enough push to get thru one set. Might’ve been enough for me. I slowed the Intervals down a bit, and the wind and hills made this a bit of a battle tonight.
Weight: 159, Sleep Hours: 7.2, Sleep Efficiency: 94%, Rate This Run: 7, Training effect: 5, Course Score: Running: 25.81
The Workout:
WU: 2.32@E
Lap 1, 08:34, 1.00 miles, 8:34 min/mi, Avg 163 BPM, 66% VO2max
Lap 2, 09:02, 1.00 miles, 9:02 min/mi, Avg 162 BPM, 64% VO2max
Lap 3, 02:47, 0.32 miles, 8:38 min/mi, Avg 160 BPM, 63% VO2max
Alternating @I Pace/ @E Pace on time (6:45-7:00gp) Step up/ Step down
1:01, 0.15 miles, 6:48 min/mi, Avg 168 BPM, 69% VO2max
1:01, 0.12 miles, 8:47 min/mi, Avg 179 BPM, 77% VO2max
1:59, 0.29 miles, 6:53 min/mi, Avg 188 BPM, 84% VO2max
1:59, 0.23 miles, 8:44 min/mi, Avg 180 BPM, 78% VO2max
3:00, 0.44 miles, 6:53 min/mi, Avg 182 BPM, 79% VO2max
3:02, 0.32 miles, 9:22 min/mi, Avg 182 BPM, 79% VO2max
3:58, 0.56 miles, 7:07 min/mi, Avg 190 BPM, 85% VO2max
4:01, 0.40 miles, 9:57 min/mi, Avg 179 BPM, 78% VO2max
3:00, 0.41 miles, 7:17 min/mi, Avg 188 BPM, 84% VO2max
3:01, 0.29 miles, 10:29 min/mi, Avg 185 BPM, 82% VO2max
1:58, 0.28 miles, 7:07 min/mi, Avg 192 BPM, 87% VO2max
2:01, 0.21 miles, 9:26 min/mi, Avg 179 BPM, 77% VO2max
1:00, 0.15 miles, 6:52 min/mi, Avg 181 BPM, 79% VO2max
CD: ~2 miles@E
Walked —> 3:19, 0.18 miles, 18:39 min/mi, Avg 128 BPM, 39% VO2max
9:13, 1.00 miles, 9:13 min/mi, Avg 174 BPM, 73% VO2max
6:10, 0.64 miles, 9:39 min/mi, Avg 180 BPM, 78% VO2max
Cumulative distance for Running: 28.26 mi/7 days, 60.03 mi/14 days, 72.22 mi/28 days,
Heart Rate: Average=171, 99th Percentile=194, 77% HRR, max=196, 71% VO2max
TRIMP 71, Weekly TRIMP 750, Monotony 0.89, Training Strain 666
Fitness (CTL) 179, Fatigue (ATL) 146, Performance (Fitness-Fatigue) 33
Average Cadence=82.5
Efficiency=94.9
stride length=43.7 in
+496/-465/961 ft 2.3%
Weather: Clear, 24c/75f, 42%RH
The Run: GVH@ Cobbs Hill
1:10/8
RTR: 7/10
Wednesday August 29
OFF DAY Uh…yeah. Don’t know what happened
Thursday August 30
PM: Can we just start over? This day — week? Has just sucked. Too much crap to deal with. Missed my run this AM with Lisa as I got a horrible night sleep and then missed extra mileage before the run due to an issue with the car. Then Chloe at 2.5 miles in starts getting a limp. We cut it short and called it a night. I don’t know what’s going on, but it feels like life is fighting against me getting my training in as of late. I just want to TRAIN and train NORMAL. I’m getting so fed up lately.
Weight: 161, Sleep Hours: 1, Sleep Efficiency: Piss Ass, Rate This Run: 0.5, Training effect: 3.09999990463257, Course Score: Running: 11.7846433142953
Lap 1, 09:06, 1.00 miles, 9:06 min/mi, Avg 157 BPM, 61% VO2max
Lap 2, 10:18, 1.00 miles, 10:18 min/mi, Avg 163 BPM, 65% VO2max
Lap 3, 11:29, 1.00 miles, 11:29 min/mi, Avg 156 BPM, 60% VO2max
Lap 4, 07:33, 0.46 miles, 16:29 min/mi, Avg 114 BPM, 29% VO2max
Cumulative distance for Running: 26.29 mi/7 days, 51.43 mi/14 days, 75.72 mi/28 days,
Heart Rate: Average=142, 99th Percentile=190, 58% HRR, max=190, 49% VO2max
TRIMP 38, Weekly TRIMP 525, Monotony 1.05, Training Strain 549
Fitness (CTL) 154, Fatigue (ATL) 73, Performance (Fitness-Fatigue) 81
Average Cadence=70.6
Efficiency=100.2
stride length=39 in
+349/-351/700 ft 3.8%
Weather: Clear, 27c/81f, 36%RH
The Run:Medved Trail Run
38:06/3.5
RTR: 1/10
Friday August 31
OFF DAY Headed down to camping and opted not to run after being in the car
Saturday September 1
AM: it was rough. By far hardest 20 I’ve ever done, and that speaks volumes. I would be surprised if EG is 3000/-2000 (ACTUAL +3,849 / -2,984) . I felt absolutely wrecked after a 3 mile climb that just didn’t end only to pop out into 2 miles of no shade road. Not one of my favorite sections. Probably only 1/3 was on trail and the transition sucked. Another 12 on M14 on deck tomorrow
Rate This Run: 6, Training effect: 3.6, Course Score: Running: 82.7
Cumulative distance for Running: 42.23 mi/7 days, 73.5 mi/14 days, 97.8 mi/28 days,
Heart Rate: Average=148, 99th Percentile=177, 62% HRR, max=181, 54% VO2max
TRIMP 321, Weekly TRIMP 830, Monotony 0.79, Training Strain 656
Fitness (CTL) 181, Fatigue (ATL) 153, Performance (Fitness-Fatigue) 29
Average Cadence=66
Efficiency=71.3
stride length=32.7 in
[EG +3856/-2991/6846 ft 5.9%]
Weather: Light Rain, 20c/68f, 73%RH
The Run:FLT M15
5:20/22
RTR: 6/10
Sunday September 2
AM: wow what a descent! Probably completely reverse from yesterday’s run. EG guess 1000/-2500 (ACTUAL +810 / -2,256) . Legs are more thrashed, definitely have problems rolling ankles downhill. Minimum 5 rolls with 2 bad ones. Only got lost once, only used trail markers. I think this would’ve been more fun had the creek beds actually had water in them. The drop into Watkins Glen was crazy.
Rate This Run: 6.5, Training effect: 4, Course Score: Running: 33.7
Lap 1, 10:26, 1.00 miles, 10:26 min/mi, Avg 164 BPM, 66% VO2max
Lap 2, 10:33, 1.00 miles, 10:33 min/mi, Avg 163 BPM, 65% VO2max
Lap 3, 10:29, 1.00 miles, 10:29 min/mi, Avg 163 BPM, 65% VO2max
Lap 4, 10:29, 1.00 miles, 10:29 min/mi, Avg 162 BPM, 65% VO2max
Lap 5, 11:59, 1.00 miles, 11:59 min/mi, Avg 160 BPM, 63% VO2max
Lap 6, 12:22, 1.00 miles, 12:22 min/mi, Avg 171 BPM, 72% VO2max
Lap 7, 13:12, 1.00 miles, 13:12 min/mi, Avg 162 BPM, 65% VO2max
Lap 8, 14:40, 1.00 miles, 14:40 min/mi, Avg 167 BPM, 68% VO2max
Lap 9, 12:18, 1.00 miles, 12:18 min/mi, Avg 160 BPM, 63% VO2max
Lap 10, 13:38, 1.00 miles, 13:38 min/mi, Avg 153 BPM, 58% VO2max
Lap 11, 09:31, 1.00 miles, 9:31 min/mi, Avg 167 BPM, 68% VO2max
Lap 12, 03:05, 0.39 miles, 8:00 min/mi, Avg 173 BPM, 73% VO2max
Cumulative distance for Running: 45.24 mi/7 days, 71.14 mi/14 days, 109.43 mi/28 days,
Heart Rate: Average=163, 99th Percentile=182, 72% HRR, max=183, 65% VO2max
TRIMP 133, Weekly TRIMP 944, Monotony 0.86, Training Strain 811
Fitness (CTL) 196, Fatigue (ATL) 177, Performance (Fitness-Fatigue) 19
Average Cadence=77.8
Efficiency=78.2
stride length=35.6 in
+1770/-3207/4977 ft 8.1% [Smoothed: +819/-2263/3082 ft 5%]
Weather: Partly Clouds, 22c/72f, 49%RH
The Run:FLT M14
2:12/11.63
RTR: 7/10
Recap / RTW: 5/10
The Good:
Lots of elevation and some extra downhill work this weekend. A rough workout on Tuesday.
The Bad:
The Saturday run beat me up and left me really tired for Sunday
The Ugly:
Rolling the ankles AGAIN on Sunday. Definitely have issues with rolling ankles coming down hill. Need to focus on changing my attacks on the downhills to prevent this.
Upcoming
10.8.4.31. Yep, planning a fat ass 50K this upcoming weekend. If I can’t make it thru with a reasonable time, then I might be pulling out of Oil Creek. I hope things go well this week.
Oil Creek 100K Training
Big training this past weekend, especially coming off injury, bigger week coming up and need to hope things go well.
Total miles RUN
45.24 mi /9:22
Trail: 37.2
Road: 8.04
Treadmill:0! (YAY!)
Track: 0
Race: 0
CTL (fitness): 196
ATL (fatigue): 177
Weight: 160
Elevation Gain : +5496/-6047
