Training Log Archive: RASPUTIN

Easy to Steady...last long run.

THE HAY IS IN THE BARN!!!! 2 weeks to the HK50, only short easy stuff remains, a couple tempo/LT runs this next week and that's it. I seriously am dreading this 50 miler. I might finish in 6:45, I might finish in 7:45. I just want to finish without injuring myself. that is my first and only goal. Just by finishing I will qualify for WS100. I would have done a trail 50 earlier this year, but too many injuries prevented me from any real buildup of running mileage and fitness.

Ran the usual out and back: KB's condo in Encinitas to Torrey Pines
parking lot and back. Turned around at 1:06. Hit the bathroom, filled water bottle.

Thursday's run was a bitch. Still sore today, before this run. Normally I would have taken a rest day and just ridden/swam, but tomorrow we are headed to Ramona & hJulian to hang out for KB's birthday.

ALSO
Drove past a cyclist *right after* he T boned a car that pulled out in front of him today, in Solana Beach. I pulled over immediatley. An MD and an off-duty PM were already providing first aid, so I just directed traffic. He was lying in the right lane on PCH south. Ambulance took 10 minutes at least. And he had been lying there for at least 5 minutes before I arrived. **The fire station is only 2 miles away!!! WTF? Of course after the first ambulance arrived, there were a mob of other vehicles arrviving 'on the scene'....so typical.

Easy run. Encinitas: condo to Cardiff, across PCH, ran back on PCH.
Felt sore, but Easy pace was faster...7:20 rather than the usual 7:45ish.

Probably since last run was hard, (6:xx pace on the flats).

LT Run.

Ran the loop in 1:09.!!!!!!!!!!!!!!!!!!!!!!!!!!!!
My previous best was 1:13, 2 mos ago.
Started off easy, 7:20, 6:50, 6:43, 5:44, 6:43, , then
hit big bend, did the climb in 18:58, very bottom to very
top. Cruised the last 2.7 miles at 7:00 pace, with HR at 175,
due to coming off the climb.

Felt awesome. This is a quantum leap. In the spring, returning form my knee surgery and layoff, it was a challenge
to do this in 1:19. I have hit several weeks of 50-70 miles of running now, so I attribute the drop to that. HOWEVER, my AeT pace has not improved too drastically, still in the 7:30 range. SO, the addition of LT work 1-2x/week is the clearest signal.

Easy day on Friday, then 20 miler at AeT on Saturday.

***
El Moro Canyon Loop PR Splits:
3:15-top of early climb
4:30-signpost
11:40-gate
14:30-dirt intersection
23:30-bottom of descent
30:30-bottom of big bend
48:28-top of big bend
55:xx-gate
1:04: signpost
top of early climb: 1:07
Finish: 1:09:50

Backbay loop, 10.45 miles.

I took Galaxy rd this time through Costa Mesa side. Stayed at or under AeT/150bpm, easy 7:30 pace or so. Last few miles saw major HR creep, likely just dehydration.

Didn't drink much before the run, which was at 3pm. Last few miles had two minute long climbs that slowed the pace down to 9:30s and spiked the HR. Also strided out in mile 9 holding 6minute pace down the long hill over the newport bridge. Otherwise, kept hr under 150ish.

Felt good though.

Ran in new Triumphs, orthotic edge made my forefeet VERY sore, thought my neuromas were back.

Easy spin,, no computer, HRM wasn't working (suunto p.o.s.) but with a climb up Newport Coast. 10:30 at EASY pace.

Damn, I missed riding. I could actually feel my cycling muscles come to life in my legs, core and hips. My calves are still a bit sore from Sunday's 3.5 hr road run, but I felt awesome today.

I love running, and I like swimming and paddling, but Cycling will always be my first love.

I seriously look forward to some longer rides in these cool mid 60s temperatures. After training in the brutal heat all summer, including a long weekend in palm springs at 113 degrees, this is luxurious.

I signed up for Ironman 70.3 California (March 28 2008) yesterday.
I hope to peform well enough to snag a qualifying slot for Ironman Canada, Couer d'Alene or Lake Placid.

ciao

Total Rest day.
Massage, Low Level Laser Therapy, Chiro, and stretching.