Well, it's here. March. You know what they say: "in like a lion, out like an Ultra." -- or something to that effect. With the winter season fading (hopefully) and Bel Monte approaching, here's a look at the total weekly/monthly training volume - in miles and time - for the first 2 chapters of the year. Turning the page and tasting the start line - I think I can even see those Blue Ridge Mountain peaks on the horizon. Stay relentless.
2012 by the numbers
Jan 2-Jan 8
66 miles / 10hrs 33min
Jan 9-Jan 15
70 miles / 10hrs 26min
Jan 16-Jan 22
60 miles / 9hrs 39min
Jan 23-Jan 29
51 miles / 7hrs 32min
Jan 30-Feb 5
72 miles / 11hrs 37min
Feb 6-Feb 12
74miles / 12hrs 36min
Feb 13-Feb 19
61 miles / 9hrs 42min
Feb 20-Feb 26
70 miles / 11hrs 37min
January totals: 257 miles / 39hrs 51min
February totals: 270 miles / 44hrs 23min
...and miles to go...
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Let the taper begin...
The penultimate day of February -- so it's time for the ultimate blog update after a bit of a hiatus... or is it? Long story short, after an absolutely leg smashing, mentally masochistic ultra training run on Saturday (38miles, self-supported, non-stop), I put the feet up to rest, and the hands down to get to work. There I was at home, typing away to end a month long break from my last blog post. The plan was to cover everything -- from 2012 weekly/monthly training volume to gear updates, training reflection, to a nice long (ultra long) rant on the day's successful 38 miler. I started out strong, finishing even stronger -- a negative split in the world of blog writing, if you will. And then, the "post-run" defeat -- Roughly 3,000 words ready to be made public, GONE. The browser on the iPad hiccupped, the webpage went blank, and I went MAD. Completely defeated. My natural high from the day's long-run log was virtually depleted. This occurence easily having the equivalence of running a marathon, only to find out that your timing chip never worked. All that hard effort, all those miles logged, and nothing to publicly show for it. Ultra blog update -- ULTRA BLOG FAIL. So now that this rant is out of the way, I suppose it's time for a real update -- barring any "blog day blowups."
Still on a rest day after Saturday's epic run, I've had time to refelct on all the goals of March's ultra run, and all of the training that I've already logged. The plan was to end the string of back-to-back long runs and mix up for the second to last hard week with a 60km training run, mainly in the trails of my Native Long Island. So this past Saturday I loaded up my newly acquired Salomon S-Lab hydration pack (new gear mention #1) with a couple of Clif Bars (duh), plenty of GUs, a pack of Clif Shot Bloks, some almonds and plenty of water. After lacing up my Saucony Peregrines (new gear mention #2) I hit the road, heading for the trailhead. The goal: 6-7 hours all alone on the trails (and the roads leading up to the trail head) Attempting to tap into my new found ability to battle with those long run demons and push forward, even when all you want to do is curl up into a ball in the woods, claim full glycogen depletion, and wave the white flag in defeat -- for the day at least. This being close to my decision on the latter part of a back-to- back weekend a few weeks prior, I've come to learn that pushing through those tough times and digging deep (even deeper inside my bag to grab an emergency Clif Bar -- my personal exilir out on the trails) will get you through, back to your doorstep physically while getting through to a new level of masochism mentally. I noticed this mental strength at mile 18 on Saturday. I was feeling good. Having just hopped the fence to leave the red trail in Connetquot State Park for a mile on the roads, I was at a complete sense of ease. The rare decision to use music on this run (which is usually only the case about 5% of all runs I do) left me in an state of mental bliss, rocking out to the vibes of the Red Hot Chili Peppers (running band of choice, by far). It wasn't until mile 18.5 when a sudden twinge in the right knee make a surprise cameo. Sonuva!, this little chondromalacia (runner's knee) had plagued me in the past, but after successful and injury freem training through the NYC marathon and up until now, I was free of any major ailments. Now I faced the tough choice of turning back, cutting this long run short at what would end up as a 24 miler based on how far I was from my house, or suck it up, work through the minor ache, and use that mental strength to push on. As "Can't Stop" rang in my ears for the 3rd time already (nothing better than 10 RHCP songs on constant loop) I opted for the latter and decided to see what the day would bring. With the original game plan being a 35 mile run I was able to tell myself I was more than halfway to the day's finish line, merely marking yet another checkpoint in my training. "Ah yes, Rob. Just head back into the softer trails, see how the legs feel after a few miles and then tough it out." Sticking to that newfound mantra, I was back into the horse shoe marked pine needle paths of the park. Stuffing down a couple hundred calories of nutrition to keep the energy levels up, I did the only thing I knew how to do: Relentless Forward Motion. One foot, then the next. That will add up over time. Time itself will add up over, well, over time. I've got this. "Just 4 weeks from now I'll be in the thick of the Blue Ridge Mountains, battle the race day demons waiting for me in Charlottesville," I told myself. Long story short (ultra story short?), I ended up turning the 35miler into a mind-blowing 38 miles of relentless forward motion. Thanks to the food in my pack, then thoughts in my head, and the start of my first Ultra race nipping at my heels, I made it home feeling fairly fresh, albeit quite hungry and a little sore around the right knee. Ah, that right knee, which brings me to the Rant in this ultra-rave...
Part 1 of the inititial plan was to run this ultra distance training run, test all my gear, nutrition/fueling strategies, and my mental strength. All that went extremely well. But that right knee twinge was coming back with a vengeance. Part 2 of the plan was to follow up this run with a rest day on Sunday, followed by the usually planned Monday rest day. Those in the books, no problem. But now it is Tuesday. No morning running as I have told myself to learn from my damn mistake that have kept me off my feet for up to 7-9 days in the past. A 3rd consecutive day of rest?! I can't!, Can I? I must. The primary race day goal for anyone should be getting to the start healthy. We all know this, but we all tend to dismiss it as it is constantly overshadowed by nailing a Personal Best, a course record, a race day win, or even simply a strong finish under the cutoff time for that matter. My legs are shaking just writing this right now. "let me out! I need to hit the road. Rest days are over, you bum!" --Yes, my legs can speak, can't yours? Anyway, with a training schedule calling for this week to be that final hard effort before the 3 week taper, I find myself in the tough position of choosing how to approach the next few days. Do I hit the road when I get home tonight for an easy 10km? Therefore, not missing a single beat in my training. Hmm, maybe I'll take off 5 full days and then jump into the final weekend of long back-to-backs. Or, the third option. take it easy and begin the taper one week early. Oh decisions decisions, how you plague me. Right now, it is up in the air. So tonight on the walk home from work the decision will be made. Unless I cannot get to the computer to rant or rave about my choice, expect an update. 26 days til Bel Monte -- SUCK IT UP!
Fast forward a few hours until now... Look at the blog title... The decision is made. Early taper it is. The 75 mile weeks are behind me and the race month is ahead. I've got promises to keep...and miles to go until I sleep.
Footnote: endurance never sleeps.
Still on a rest day after Saturday's epic run, I've had time to refelct on all the goals of March's ultra run, and all of the training that I've already logged. The plan was to end the string of back-to-back long runs and mix up for the second to last hard week with a 60km training run, mainly in the trails of my Native Long Island. So this past Saturday I loaded up my newly acquired Salomon S-Lab hydration pack (new gear mention #1) with a couple of Clif Bars (duh), plenty of GUs, a pack of Clif Shot Bloks, some almonds and plenty of water. After lacing up my Saucony Peregrines (new gear mention #2) I hit the road, heading for the trailhead. The goal: 6-7 hours all alone on the trails (and the roads leading up to the trail head) Attempting to tap into my new found ability to battle with those long run demons and push forward, even when all you want to do is curl up into a ball in the woods, claim full glycogen depletion, and wave the white flag in defeat -- for the day at least. This being close to my decision on the latter part of a back-to- back weekend a few weeks prior, I've come to learn that pushing through those tough times and digging deep (even deeper inside my bag to grab an emergency Clif Bar -- my personal exilir out on the trails) will get you through, back to your doorstep physically while getting through to a new level of masochism mentally. I noticed this mental strength at mile 18 on Saturday. I was feeling good. Having just hopped the fence to leave the red trail in Connetquot State Park for a mile on the roads, I was at a complete sense of ease. The rare decision to use music on this run (which is usually only the case about 5% of all runs I do) left me in an state of mental bliss, rocking out to the vibes of the Red Hot Chili Peppers (running band of choice, by far). It wasn't until mile 18.5 when a sudden twinge in the right knee make a surprise cameo. Sonuva!, this little chondromalacia (runner's knee) had plagued me in the past, but after successful and injury freem training through the NYC marathon and up until now, I was free of any major ailments. Now I faced the tough choice of turning back, cutting this long run short at what would end up as a 24 miler based on how far I was from my house, or suck it up, work through the minor ache, and use that mental strength to push on. As "Can't Stop" rang in my ears for the 3rd time already (nothing better than 10 RHCP songs on constant loop) I opted for the latter and decided to see what the day would bring. With the original game plan being a 35 mile run I was able to tell myself I was more than halfway to the day's finish line, merely marking yet another checkpoint in my training. "Ah yes, Rob. Just head back into the softer trails, see how the legs feel after a few miles and then tough it out." Sticking to that newfound mantra, I was back into the horse shoe marked pine needle paths of the park. Stuffing down a couple hundred calories of nutrition to keep the energy levels up, I did the only thing I knew how to do: Relentless Forward Motion. One foot, then the next. That will add up over time. Time itself will add up over, well, over time. I've got this. "Just 4 weeks from now I'll be in the thick of the Blue Ridge Mountains, battle the race day demons waiting for me in Charlottesville," I told myself. Long story short (ultra story short?), I ended up turning the 35miler into a mind-blowing 38 miles of relentless forward motion. Thanks to the food in my pack, then thoughts in my head, and the start of my first Ultra race nipping at my heels, I made it home feeling fairly fresh, albeit quite hungry and a little sore around the right knee. Ah, that right knee, which brings me to the Rant in this ultra-rave...
Part 1 of the inititial plan was to run this ultra distance training run, test all my gear, nutrition/fueling strategies, and my mental strength. All that went extremely well. But that right knee twinge was coming back with a vengeance. Part 2 of the plan was to follow up this run with a rest day on Sunday, followed by the usually planned Monday rest day. Those in the books, no problem. But now it is Tuesday. No morning running as I have told myself to learn from my damn mistake that have kept me off my feet for up to 7-9 days in the past. A 3rd consecutive day of rest?! I can't!, Can I? I must. The primary race day goal for anyone should be getting to the start healthy. We all know this, but we all tend to dismiss it as it is constantly overshadowed by nailing a Personal Best, a course record, a race day win, or even simply a strong finish under the cutoff time for that matter. My legs are shaking just writing this right now. "let me out! I need to hit the road. Rest days are over, you bum!" --Yes, my legs can speak, can't yours? Anyway, with a training schedule calling for this week to be that final hard effort before the 3 week taper, I find myself in the tough position of choosing how to approach the next few days. Do I hit the road when I get home tonight for an easy 10km? Therefore, not missing a single beat in my training. Hmm, maybe I'll take off 5 full days and then jump into the final weekend of long back-to-backs. Or, the third option. take it easy and begin the taper one week early. Oh decisions decisions, how you plague me. Right now, it is up in the air. So tonight on the walk home from work the decision will be made. Unless I cannot get to the computer to rant or rave about my choice, expect an update. 26 days til Bel Monte -- SUCK IT UP!
Fast forward a few hours until now... Look at the blog title... The decision is made. Early taper it is. The 75 mile weeks are behind me and the race month is ahead. I've got promises to keep...and miles to go until I sleep.
Footnote: endurance never sleeps.
Thursday, January 26, 2012
REST DAY READER: Catching up... and recharging
The last few weeks have been extremely busy -- work and traveling -- so it's time for a quick catch up. This is the first installment of what I like to refer to as a REST DAY READER -- rants and raves during those days of recovery. Enjoy (or don't)...
As far as training goes, many miles have been logged over the last 3 weeks, including a tremendous 31 mile training run -- crossing state boundaries and back -- on one of those rare 60 degree winter days in Manhattan. I must say, recovery time after these long runs, all of which have been followed by a semi-long or even longer run the day after, has been incredible. I should probably attest that to my nutrition and quality of sleep. However, after the last 3 weeks of hard training, I am pretty relieved to take advantage of this recovery week. A common training tactic that has worked for me in the past, these recovery weeks come every 4th week of training after 3 intense weeks of race specific running. I usually despise these 'recovery' weeks because I just love to be out there logging miles (for the long races) or getting speed work in (for those shorter summertime races I like to do in the hotter temps), but this time I am confident the recovery week has come just in time. After a Florida 'vacation' 2 weeks ago, I realized how much of the last few weeks has included at least SOME sacrifice. You see, when I say I love running and training for an upcoming event I do truly mean it. That sentiment is yet to change, however, my recent Florida trip -- which was noted as a "vacation" from work -- seemed like anything but that. Each morning I was up at 4am to get the coffee going, the oatmeal cooking, and the calories in before heated long runs up and down I-95 and 'round and 'round the quiet roads of my grandparents' retirement community (very boring runs for the most part as far as scenery goes and, damn, Florida is FLAT!!) Afterall, I had to fit in the runs before setting out for the days other, non-running activities. In short, I did love it very much. That feeling of getting up in pitch dark, fueling up and then packing my essentials for the long run has always been a great feeling, but I'd be lying if I said I didn't want to take one extra rest day... That brings us to today: An extra rest day! Why? well first off, this is a recovery week, so I will be tapering a bit on the mileage, tacking off about 15-20 miles from my currernt weekly average of about 70 miles per week. Secondly, Tuesday's 10 mile trail run was slippery in the North Woods after all that snow started to melt and, I being the idiot, decided to wear my road shoes in the trails. I paid the price with a slip that kind of tweaked the right knee a little bit. Definitely felt it during yesterday's usual easy mid-week run (about 5 miles). So instead of hitting the road today, I'm happy to claim that I HAVE LEARNED from past mistakes and I will be taking an ADDITIONAL rest day instead of pulling myself out the door to create a new injury. One extra rest day won't kill you (Friday is a normally planned rest/easy day leading up to the weekend's back to back long runs) but one extra injury very much can AND will. So, as of now the side of the knee seems back to normal, but another night of full sleep and this extra day off the legs should keep things on track for the weekly back-to-back long runs -- which are also shorter this weekend a la said recovery week. Third and also just as important, an extra day off keeps things fresh, mounts more motivation, and recharges the batteries before ramping up the mileage as I head towards peak training volume. So Saturday I'll head out the door for 2 hours, followed by another 2.5 in the trails on Sunday, and then it's back on another hard week of running upwards of 80 miles per week! It feels good to recover. Afterall, the ultimate goal is the race, and in order to push yourself to maximum potential, one's batteries must be charged at the right times. The way I've come to think of it is that there's a difference, in training especially, between pushing yourself (GOOD!) and pulling yourself (NOT SO GOOD!). Pushing promotes progression and fights your personal limits in a positive light, but it's that pulling yourself, which walks a close line to the former, that potentially ignites injury and increases time on the recovery couch instead of on the open roads and trails.
So, to sum it all up: I LOVE YOU, RECOVERY WEEK!
(Two Months 'til Bel Monte!! Check out the race site: http://belmonteraces.com/?utm_source=Bel+Monte+Update+1-25-12&utm_campaign=bmer+1-25-12&utm_medium=email)
As far as training goes, many miles have been logged over the last 3 weeks, including a tremendous 31 mile training run -- crossing state boundaries and back -- on one of those rare 60 degree winter days in Manhattan. I must say, recovery time after these long runs, all of which have been followed by a semi-long or even longer run the day after, has been incredible. I should probably attest that to my nutrition and quality of sleep. However, after the last 3 weeks of hard training, I am pretty relieved to take advantage of this recovery week. A common training tactic that has worked for me in the past, these recovery weeks come every 4th week of training after 3 intense weeks of race specific running. I usually despise these 'recovery' weeks because I just love to be out there logging miles (for the long races) or getting speed work in (for those shorter summertime races I like to do in the hotter temps), but this time I am confident the recovery week has come just in time. After a Florida 'vacation' 2 weeks ago, I realized how much of the last few weeks has included at least SOME sacrifice. You see, when I say I love running and training for an upcoming event I do truly mean it. That sentiment is yet to change, however, my recent Florida trip -- which was noted as a "vacation" from work -- seemed like anything but that. Each morning I was up at 4am to get the coffee going, the oatmeal cooking, and the calories in before heated long runs up and down I-95 and 'round and 'round the quiet roads of my grandparents' retirement community (very boring runs for the most part as far as scenery goes and, damn, Florida is FLAT!!) Afterall, I had to fit in the runs before setting out for the days other, non-running activities. In short, I did love it very much. That feeling of getting up in pitch dark, fueling up and then packing my essentials for the long run has always been a great feeling, but I'd be lying if I said I didn't want to take one extra rest day... That brings us to today: An extra rest day! Why? well first off, this is a recovery week, so I will be tapering a bit on the mileage, tacking off about 15-20 miles from my currernt weekly average of about 70 miles per week. Secondly, Tuesday's 10 mile trail run was slippery in the North Woods after all that snow started to melt and, I being the idiot, decided to wear my road shoes in the trails. I paid the price with a slip that kind of tweaked the right knee a little bit. Definitely felt it during yesterday's usual easy mid-week run (about 5 miles). So instead of hitting the road today, I'm happy to claim that I HAVE LEARNED from past mistakes and I will be taking an ADDITIONAL rest day instead of pulling myself out the door to create a new injury. One extra rest day won't kill you (Friday is a normally planned rest/easy day leading up to the weekend's back to back long runs) but one extra injury very much can AND will. So, as of now the side of the knee seems back to normal, but another night of full sleep and this extra day off the legs should keep things on track for the weekly back-to-back long runs -- which are also shorter this weekend a la said recovery week. Third and also just as important, an extra day off keeps things fresh, mounts more motivation, and recharges the batteries before ramping up the mileage as I head towards peak training volume. So Saturday I'll head out the door for 2 hours, followed by another 2.5 in the trails on Sunday, and then it's back on another hard week of running upwards of 80 miles per week! It feels good to recover. Afterall, the ultimate goal is the race, and in order to push yourself to maximum potential, one's batteries must be charged at the right times. The way I've come to think of it is that there's a difference, in training especially, between pushing yourself (GOOD!) and pulling yourself (NOT SO GOOD!). Pushing promotes progression and fights your personal limits in a positive light, but it's that pulling yourself, which walks a close line to the former, that potentially ignites injury and increases time on the recovery couch instead of on the open roads and trails.
So, to sum it all up: I LOVE YOU, RECOVERY WEEK!
(Two Months 'til Bel Monte!! Check out the race site: http://belmonteraces.com/?utm_source=Bel+Monte+Update+1-25-12&utm_campaign=bmer+1-25-12&utm_medium=email)
Sunday, January 1, 2012
Week Summary 12/26 - 1/1
12-26-2011
Mon - Cycling
Took the feet off the ground and onto the pedals today for an easy 10 miles just to shake the legs out after a weekend of solid back-to-backs. Feeling good.
12-27-2011
Tue - 1:22 PM
12-28-2011
Wed - 1:12 AM
12-29-2011
Thurs - OFF (rest day)
12-30-2011
Fri - 3:13 PM
Took advantage of the day off from work and made the trip up to Van Cortlandt Park in the Bronx. I’ve been planning to get up there and today’s perfect weather was ideal for a long day in the trails. Great climbs and some decent technical features in the trails. That place kind of feels like upstate NY if you get deep enough into some of the woods. I know VCP is nothing like the Blue Ridges, but it is definitely better/more challenging than the North Woods in Central. After all, you have to be creative when you’re living on island of the concrete! Thanks, VCP... Definitely utilizing you for my modified trail training grounds when time allows for it.
12-31-2011
Sat - 1:58 PM (half marathon race run, followed by a few easy miles of cool down)
Despite feeling pretty beat up from yesterday’s afternoon tackling some technical trails, I happened to feel great after a few minutes on the road and made the decision to race hard for 13.1 miles and see if I could grab a personal best on a self made race course. So it was on from the Upper East Side all the way into Astoria Park in Queens and back. and, according to my Garmin, I PRed by almost a full minute! Definitely satisfied with that, considering the out-and-back included a climb over the Queensboro Bridge two times. Slowed up a bit on the slog up the bridge on the way back, but it was great practice for gunning it on the descent to make up the lost time. I couldn’t believe how good I felt racing it hard and all on dead legs. I’d say it was the perfect way to say “goodbye” to 2011 and wrap up a solid year of rave runs and races. I’m pumped to see what next year has in store for the runs -- I’m dubbing 2012 the “Year of the Ultras” (injuries, you are not invited).
1-1-2012
Sun - :30 PM (recovery run)
Planned on taking today off after doing my back-to-backs on Friday and Saturday, but figured I just couldn’t start out 2012 with a rest day -- a perfect reason to put on the shoes for a recovery run and kick off the year with some relentless forward motion. Happy New Year!
Week Totals: 8h 15m
Overall, a good week of running with a slight decrease in training volume (pulled back a couple hours for the recovery week after a solid first training quarter of building for Bel Monte). I’m hoping the small bit of rest gives me a big boost for the upcoming weeks of some heavy back-to-backs. The schedule is set to be quite busy for the next 2 weeks, so I’ll have to get creative in fitting in the longer workouts and adequate time in the trails. Bel Monte, I’m coming for you.
NYC's version of a peak -- Standing atop the "summit" during an afternoon in the trails of Van Cortlandt Park.
Friday, Dec. 30, 2011
Tuesday, December 27, 2011
Week Summary 12/19 - 12/25
12-19-2011
Mon - XT / playground circuits
12-20-2011
Tue - 1:00 AM
12-21-2011
Wed - :52 AM
12-22-2011
Thurs - 1:58 AM
If I didn’t keep looking down at my watch and see today’s date, I would have never guessed it was the first day of winter. A toasty 60 degrees on a run around the city. There’s something to be said about running past the Christmas tree in Rock Center in nothing but a tank and shorts... comfortably -- global warming?? or maybe just an early gift of peak winter training weather?
12-23-2011
Fri - :30 AM // PG circuits
Legs were feeling good today so I decided to take them out on a light rest day spin before getting in some solid circuit training. I’m praying I don’t overtrain and sideline myself with an IT band injury like I’ve done before. Knock on wood.
12-24-2011
Sat - 2:08 PM
12-25-2011
Sun - 3:40 PM
Long run fell on Christmas Day, but got to hit the road/trails with my new Garmin 610 gps watch. Seriously an awesome piece of technology and now it will be much easier to track overall mileage and elevation gains, especially on random routes in the trails when the daily focus is quality time on the feet. After yesterday's mid-long run at a grueling pace, I was really feeling the fatigue in the legs pretty early on today, however. These back-to-back long training runs on the weekends are great, but man do they teach your legs to perform on a beating. On that note, Merry Christmas! now get out and run (or recover!)
Week Totals: 10h 08m
Overall, another great week with more unusually warm weather. Solid weekly mileage (about 70 miles or so for the week) and good time on the feet. The legs are still feeling great despite a sharp increase in training on the trails, but I am definitely looking forward to a nice recovery schedule next week. I’ll probably cut back about 10 miles/90 minutes of training to keep the legs fresh before upping the mileage even more as I start climbing into the peak training weeks before Bel Monte (just over 12 weeks away!) I’ve been mixing up the terrain a good amount, but I’ll have to incorporate some more mountain training in on the weekends when I have the time in order to mimic the terrain I’ll be tackling in the Blue Ridge Mountains. Speaking of which -- here’s an old favorite to fit the occasion:
Wednesday, December 21, 2011
Two Week Summary 12/5 - 12/18
12-12-2011
Mon - XT / PlayGround circuits
12-13-2011
Tue - :20 AM // :34 PM
12-14-2011
Wed - :50 AM
12-15-2011
Thurs - 1:06 AM
12-16-2011
Fri - PG circuits
12-17-2011
Sat - 1:32 PM
12-18-2011
Sun - 3:02 PM
Week Summary: Total 7h 24m
Another good week with more unusually warm weather for December. Temps hovering the 40s/50s EXCEPT on Sunday’s long run. Decided to cover my 3 hour run on Fire Island. A balmy 25 degrees at the start, dropping a few degrees as the day wore ond and the winds off the ocean picked up a bit. Despite the first signs of winter, it was probably one of my favorite runs of the entire year. An out-and-back from the lighthouse to Point O’ Woods followed by and out and back through Moses along the beach. I saw far more deer than people through the barren towns and the beach parts of the run felt like I was running on Mars. Desolation at its finest. Got through the run on light supply, too. Only carried 2 bottles and a CLIF Bar for the 22mile slog through the sands.
This weekend's homemade version of handheld hydration.. Haven't had a chance to pick up my Amphipod handhelds yet.
Burma Road on the way back. Sunday desolation.
December 5-11
12-5-2011
Mon - XT / playground circuits
12-6-2011
Tue - 1:00 AM
12-7-2011
Wed - :38 AM
12-8-2011
Thurs - 1:12 AM
12-9-2011
Fri - PG circuits
12-10-2011
Sat - 1:16 AM
12-11-2011
Sun - 3:16 PM
Week Summary: Total 7h 22m
Solid opening week of event-specific training for the BMER. Logging decent mileage and getting some good time on my feet for the schedule that I have. First weekend of back-to-back long runs and I’m feeling good. Focusing on building quality mileage while staying injury free. Peak mileage is probably sitting around the mid 50s for the first couple of weeks of building. Good strength training outside at the local playground where I’ve been getting in my plyometric circuits with plenty of reps of pull-ups on the rings and monkey bars, followed by dips and incline pushups on the park benches. There’s nothing like a free outdoor gym! (might be feeling less enthusiastic about that once the real winter weather rolls in).
3 months 'til Bel Monte 50
After a successful and surprisingly injury-free season of races and hard training, it's time to get back on it in full force. With the NYC Marathon behind me, I spent the remaining few weeks in November with some low key running and cross training, but now with December in full bloom and 2012 waiting at the next trailhead, I'm feeling fresh and focused on my first ultra -- the Bel Monte Endurance Run. 50 miles through the Blue Ridge Mountains and trails of George Washington National Park in Charlottesville, VA. Already 2 weeks into "official" training, there's just 14 weeks left before I toe the line for my maiden ultra-trek through the mountains and, I must say, I cannot wait! The Northeast has been experiencing unusually warm temperatures for mid-December (it hit 60 today in Manhattan and we're just 4 days from Christmas!), but I am not complaining about that. The temps have been ideal for training. An early morning run during the month of December typically triggers imagery of multi-layered clothing, icy roads and trails, and a deep breath that becomes visible upon exhale in the frigid New York air. But, with the exception of a day or two, the average temperature over the last couple of weeks hasn't dipped below 45. The new move to Manhattan has also helped training, both mentally and physically. Every day I'm feeling fully rested and recovered and revving to get out the door for a run up the East River and into Central Park where I've been doing most of my trail runs and getting some solid climbs in through the North Woods. The forecast calls for at least another week of this late-spring December, but one things for sure: mild, hot, or frozen -- I'm raring to lace 'em up each day and tackle the trails in preparation for what March 24th has to bring... 3 months until Bel Monte.
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