Training continued...

The last couple weeks training has been going well. I've been floating around 70 mpw with a hilly long run and two quality speed work sessions. I've even made it to the track for repeats, not a normal part of my Ultra training but my next race is a 50k. I feel pretty confident going in to Yankee Springs but it is a winter race in Michigan. There is no snow yet but that could quickly change. I'm getting a pair of Montrail Bajada from our Rep from work to try out. If they work well I'll be using them at Nueces 50mi in March as well. I feel I confident that I can roll through the 50k and up my mileage into the 80-90 mpw range and keep the quality up. The most important thing is to stay injury free and feel strong. I could put in 100+ mpw but feel the quality would suffer, maybe when I do my first 100 mile race. I'll put a race report on here and hopefully start adding some pictures as well.

A little Update

After Des Plaines I was suffering from some knee discomfort. I was able to work my mileage back up slowly  and my knees weren't getting worse but not much better either. I decided to get out of my Kinvara's and Cadence and wear a more traditional shoe. One week and the knee pain was gone....I believe that running in the more minimal footwear helped me improve my stride but I handle the higher mileage better with some cushion. Maybe there is something to the Hoka's. Because I work at Gazelle Sports I have the opportunity to run in many different types of footwear, which is nice. I think its helped me dial in what I prefer for training and racing. As of now I'm floating around 70mpw with two quality speed days and training for Yankee Springs Winter Challenge 50k Jan. 5th. Training is going well and Old Man Winter has stayed away from Michigan so far. Hoping to run a solid time and win then roll into higher mileage training for Nueces in March.

Back to Training

After a few weeks of aching knees I'm back to training. The last four weeks mileage were 8,37,50,60. I feel whatever the issue I was having after Des Plaines 50 mile is resolved. The plan is to put in 65-75 mpw with plenty of hills and speed work to get ready for Yankee Springs 50k Jan. 5th. Then ramp up the mileage a little bit into the 80-95 range with a little less speed work and back to back long runs for the USATF 50mi Trail National Championship in March.

Recovery to Training

As expected I was pretty sore for the first two days following the 50 mile. I just tried to take it easy but keep moving. On Thurs I did an easy 3mi and an easy 5mi on Saturday to asses the legs. My muscles healed at a nice rate but my knees were achy. I have a 50k planned Jan 5th but I don't want to push things to soon. My priority is getting the rest I need and running a great race March 2 at Nueces in Texas. I did get in a few workouts this past week, 37 miles running over five runs and 21 miles biking. My right knee feels fine now put my left is still bothering me. I'm just going to take it as easy as needed the next week or two then start working my mileage back up. If all goes well I'd like to get in 400 mile months in Jan and Feb. One little thing I've realized since the race is I only feel comfortable in my shoes with 4mm drop. It makes me concentrate on my form a little more and it feels better on the knee. I just started working on a higher cadence this summer, progress not perfection.

First 50 Down!

Well I didn't have much to say the two weeks leading up to Des Plaines River Trail 50. On Monday the 18th I started my taper. I ran 14 miles easy but felt a strange twinge in my left Achilles. I took the next day off to be safe but was only able to put in 3 miles on Wed! I'm not gonna lie, after all the miles I was putting in I was scared of an injury. I waited until the following Monday to run again as suggested by several co-workers at Gazelle Sports. It felt better but not 100%. I jogged another 3 on Wednesday and had some confidence back after that. Tarryn and I traveled down to Illinois on Friday for the race. Saturday morning was perfect weather 40 deg at race start. I didn't really do a warm up considering I was going to run 50. I hind sight not a great choice. Todd Braje was at the race along with Oswaldo Lopez a phenomenal Ultra runner. Everyone took off much to fast at the start and I threw my game plan of starting easy out the window. I averaged 6:41 pace for the first 20 miles(CR pace), much to fast. Original plan was 6:50-6:55's through 50k then just hold on. At the marathon turn around I was about a minute behind Oswaldo and found out that Todd had dropped out. I changed shoes at that point which put me about 2.5 minutes behind. According to all the aid stations that's where I stayed for the next 10 miles or so. Around 33 miles in the fast start caught up to me, I was starting to hurt. I just told myself to go slow and steady. With bathroom and aid station breaks I averaged a little under an 8:50 pace the last 16 miles. With 4 miles to go I was passed which put me in 3rd place. I was dead and just wanted to finish by this point. I ended up in 3rd place 6min 53sec behind Oswaldo in first. My time was 6:24:57 7:42 per mile. If the two weeks before the race had gone better and I stuck to my race plan I would have finished better for sure, BUT a great learning experience. I'm pleased with it for my first 50 miler. My future plans are to run Yankee Springs Winter 50k January 5th then travel to Texas to run the USATF National 50 mile Trail Championship on March 2nd. I'm a little sore but feeling good. Can't wait to start training again! 

Taper...

Unfortunately I wasn't able to run the half marathon or marathon I had planned this past weekend. My girlfriend and my work schedule didn't line up in any way that worked well. I had a great tempo run and played with my son all day instead, good day. I am going to run a 10k in Baldwin this sat for sure and I'm starting to back off on my mileage this week, only three weeks to go and I feel good. I do feel a little bit of pressure for a certain time goal of mine. I really am trying hard to get sponsored. I am willing to put in the hard work and believe I have the ability to run competitively at the national level but not without a little help.

09/24/2012

M- am 30 miles 6:51 pace
T-  am 13 miles 7:09 pace(hilly)
W- am 17 miles 7:03 pace(hilly)
Th-am bike to work(5mi) run 4mi bike home
F- rest
Sat-am 12 miles 6:10 pace(hilly) 7:15 first mile 5:29 last
Sun-pm in dark 8 miles 6:51 pace
Total- 84 miles

New Plan...

This week I decided to run a local marathon in Spring Lake. Its only in its 4th year but its supposed to be a beautiful course. The winning time last year was 2:44 and I believe that to be the course record. So my plan was to run 30 miles tomorrow and do some easy mid-distance runs during the week and shoot for a sub 2:40 for my last hard long run before I start a slow taper for my 50 miler. I did see that Todd Braje signed up for the Des Plaines River Trail 50 as well. It will be cool to see how I stack up against a speedy guy like Todd (5:30 50 mile PR). This weeks training went well, I needed no real recovery time after last Sundays 10 mile race which was nice. I wish I would've put this kind of mileage in all year. It feels good and I actually feel that I could increase it to 100 miles per week with out much effort.

09/17/2012

M- am 16 miles 7:03 pace(hilly)
T-  am 24 miles 6:47 pace felt easy
W- am 16 miles 7:07(hilly)
Th-am 8 miles 7:11
F- rest
Sat-am 12 miles 6:24 pace. progression run (hilly) avg. 6:03 last 6 miles
Sun-pm 10 miles 6:56 pace(hilly)
Total- 86 miles

First Race Since June

I ran my first race since the Lakestride 10k in June today. I wasn't really sure what to expect going into the race since it was at the end of my highest mileage week. The race was The Bridge Run in downtown Grand Rapids. It was sponsored by my running store so there were a lot of co-workers running as well. There was a 5k and 10 mile, I ran the 10. It was perfect weather for running, 55 and sunny. I only had just over a mile warm up so I felt a little stiff the first couple miles. I ran from start to finish with another local runner. We ran 5:52's the first 5 miles then picked up the pace a little averaging 5:42's the last 5 miles. I treated this run as a hard workout not a race but I took 3rd overall by .9 sec...should have sprinted. I did win $50 prize money and took 3rd overall in a field of apx. 700 people. 57:10 was my official time, a good end to the week.

09/10/12
M- am 30 miles 6:56 pace (felt I could go another 10ez)
T-  pm 10 miles 7:09 pace(hilly)
W- pm 14 miles 7:03 pace(hilly)
Th- rest
F-  pm 10 miles 7:01 pace
Sat-am 8 miles 7:00 pace
Sun-am 13 Bridge Run 10mi 57:10 5:46 pace
Total 85 miles

Test Race This Week

This weekend I'm running in The Bridge Run in Grand Rapids. The race is put on by RunGR and sponsored by Gazelle Sports(where I work). I've been feeling pretty good running higher milage so far. This Sunday will be a tough test for me. I have 85-90 miles planned for the week over six days so I may be running on tired legs. I plan on just running how I feel, which has been good. I ran 30 miles over a mildly hilly course yesterday at a 6:56 per/mi pace and felt like I had a lot left. Last week was an easy week. Now Im going to keep the mileage up for the next few weeks then start a slow taper.

09/03/12
M- pm 12 miles 6:55 pace(hilly)
T-  am 8 miles ez 7:24 pace
W- am 22 miles 7:11 pace
Th- pm 14 miles 7:02 pace(hilly)
F-  rest
Sat- am Track 10.5 miles 400m-1:16 800m-2:40 800m-2:42 3200m-11:20 1600m-5:26 400m-1:12 Didnt feel warmed up until after the 2 mile. I only ran 400m recovery between repeats. 15-20mpw West wind. Wore my new Saucony Fastwitch.
Sun-pm 3.75 7:15 pace (worked in the early am and didnt get home until 9:30pm)
Total-70.25 miles (last easy week)

Training for Des Plaines River 50 mile

In June I moved from Ludington, Mi and a 70 hour a week landscaping job to Grand Rapids and a job at a running specialty store. Over the last several years I've wanted to take my running seriously and see what I can do with better training. I've ran a few marathons(won 2) but have really wanted to tackle a 50 miler. Previously I was a 45-55 mpw runner with moderate success. This first blog is to just play a little catch up on how my training has been going. I run all my miles on the road, which is a big change. Im doing my best to manage full time work, time with my fiance and son and running.

08/06/12
M- am 16 7:03 pace(hilly)/pm 6 7:05 pace
T-  rest
W-16 6:48 pace(hilly)
Th-8 7:03 pace
F-  rest(out of town funeral)
Sat- 10 6:27 pace(hilly)
Sun- 5 6:59 pace
Total- 61 miles

08/13/12
M- 24.7 6:56 pace
T-  rest
W- 8 7:18 pace
Th- 14 6:52 pace(hilly)
F-  rest
Sat-10.3 6:20 pace 800*7 2:40avg
Sun- 5 7:13 pace
Total- 62

08/20/12
M-am 27.5 7:13 pace
T- am 5.5 7:24 pace
W-am 7 7:09 pace
Th-am 18 6:43 pace(hilly) progression run
F-  rest
Sat- 10 6:43 pace(hilly)
Sun- 6 7:15 pace
Total- 74

08/27/12
M-am 30 7:14 pace
T- am 8 7:33 pace
W-am 10 7:02 pace(hilly)
Th-am 14 6:30 pace(hilly) progression run
F-  rest
Sat-am 10 6:43 pace(hilly)
Sun- 8 6:42 pace
Total- 80
Aug. 284 miles