Tuesday, July 29, 2008
Sunday, July 27, 2008
Thursday, July 24, 2008
a pleasant 20C and finally low humidity. 3K on the road, 3K on a trail another 7K on a road ( 2K tar and chip 5K gravel) then 3K on a tractor trail ( kinda like a trail).
When I hit the trail I felt as though I was floating, like I just shed half my body weight! This was around the 20 or so minute mark ... too early for the "runners high". Maybe it had something to do with working mids and sleeping all day ... maybe it was the effect of the gravol I used to help me sleep today!
Anyway I did 16K at a 5:31 pace, for the most part I picked it up a little the longer I got into the run. Did a couple of stints of really hard fast running ... it was fun.
I have been working on picking up the pace. The LSDs were slowing me down , I now know that I can run 30K with out any problems. Now that I have the distance thing down I am going to work on picking up the pace a little.
Will try to get another run in tomorrow then forget about it on the weekend ... 2 12 hour mids plus is already have 64Km on the books this week , a small 10K added to that total would be good!
Next week I am going to try to get in some back to back distant runs , Tues 30K and Wed 21K. After that I will take it easy until the 6Hour Dirty Girls.
Tuesday, July 22, 2008
Monday, July 21, 2008
, 24C and Humid!!! Walked a couple of the really Big Hills late in the run. Discovered a really neat affect , after walking for a few minutes when I started running again there was a cool blast, almost like someone turned on the AC. It really picked me up , I think the combined walk/run had a quicker pace then if I had have just run.
Getting ready for the 6 hour solo , all about managing resources. I doubt I will ruin any significant hills until the last hour or two if at all! In the constant thirst for running knowledge and I going to start incorporating back to back long runs , similar to the past two days.
As mentioned it was all about heat, allot of sweat . Only had 800ml of a Water/Hammer Gel combo as well a a GU "Roctane" . Glad I had the GU , needed the electrolytes more then ever ! Could have used more hydration , I rationed what I had over the duration of the run. I was really thirsty when I made it home.
Sunday, July 20, 2008
Thursday, July 17, 2008
Sunday, July 13, 2008
Saturday, July 12, 2008
Got the long one out of the way before the weekend started. Really enjoyed the evening LSD. Temps were a little warm to start but improved as the sun got low in the sky. Did my Durham loop, going through the camp ground is always interesting but Fri Eve was even more fun. Lots of people arriving and the smell of the camp fires was really nice!
I mixed my water bottle with Hammer Gel, started drinking after a couple of Ks . Felt pretty good until I was at the Ball Park then it hit me. Turned to "Sharkies", carbs and electrolytes in a Jelly Candy...the were yummy and they really seemed to help. Refilled the water bottle at 19K , the gummies lasted until 25K!
Had a bit of an issue around 22K, right legged stiffened up.. if it was a cramp it didn't hurt ... just got stiff! Felt like the flexibility went from the Knee and Ankle , went easy for a couple of Ks and then it eased off and then went away.
Pace was good for the LSD, hit the Half Marathon mark at around 1:58 , Garmin overall pace was 5:46. Total Ks for the week approaches 80 so that's it for at least a day!
Wednesday, July 9, 2008
Tuesday, July 8, 2008
Headed south on the second, down the McCormick rd. First "Big" hill was just passed the 1K mark, O2 and Heart rate were good going into and I was just getting warmed up. It was a 30m climb over 300m and I was able to go hard all the way up. At the top my legs felt like concrete! From here is was a nice downhill til about the 6K mark then another smaller hill at 6K followed by a 1K flat section then the "BIGGY" , 50m climb in 200m ... now that's a hill! Managed to run up but I was wobbly at the top ! Another 3K and I was home. I really like this run , I picked up the pace and it felt good! I will be back!
I headed out at 8:30pm, temps were around 24C with 100% Humidity . The air was so so heavy and fragrant! Near the end ground level fog was forming , the sunset was beautiful ! All and all a great run... yet another new path! Seems like my running possibilities are unlimited where I live.