Monday, April 27, 2015

Hair of the Dog

Hurting real good since PYP but managed a 4.5K Run on the treadmill at lunch today.  

Sunday, April 26, 2015

PYP 50K - Saturday April 25, 2015

5th PYP done yesterday ....great weather ,  great course , great running friends and a time I am very happy with ... 6 hours 34 minutes 57 seconds.

Previous results ....

2010  6:05:13
2012  6:31:05
2013  7:22:30
2014  7:29:04

 So I have turned back time coming close to my 2012 results but still off my 2010 results.   2010 was one of my "fastest" years yet running STWM in 3:29:09 but it was also the year all my runs on the treadmill were at a 4:50 pace... speed work pays off.

 The theme of this years run was what the heck is my heart doing.   I cant recall wearing the HRM on a "Trail" race and this one was a dozy!    First 12.5 lap high zone 2 to low zone 3,  2nd lap solid mid zone 3 pushing to the high end of zone 3,   3rd loop high zone 3 and 4th loop high zone 3 breaking into zone 4 now and again.  Max HR is 165 BPM,   walking up the Ski Hills I broke into the low 160's ....yes zone 4 pushing zone 5 WALKING ... YIKES.  I can more or less hang out in the 142 to 158 but when I get into Zone 4 159- 164 it cant be for long!!!!!   Watching my heart probably was the main reason for knocking an hour off last years time.  

 The day didn't start out wanting to set a time but when  I came through the first loop in 1:33 I thought I may be able to do something.   2nd loop was slightly faster then the first .  3rd loop heading out I was feeling it a bit on the first 4 K of easy running.    Heading to AS 1 I wore a gel ,  all over my towel and both hands.  Grabbed a handful of M&Ms and they stuck to my hand didn't even have to close my fist.  After consuming the candy I paused and washed my hands in the snow solving my sticky problem.   This was the lowest point of the day I regrouped ,  switched gears knowing the 6 hour was out of the question so I concentrated on trying to bring it home in 6 hours 30 min and thats more or less what I did.   4 lap was somewhat the same as the 3rd maybe a tiny  bit slower .   My Quads were killing me and the HR was always pushing zone 4.    I finished feeling like I gave it my all and that was all I had.

 Garmin has an interesting stat that tells the story of my day ... moving time was 6:28:59 vs my finishing time of 6:34:57 ...just shy of 6 minutes not moving ... AS stops ,  bathroom breaks but no pauses for recovery.   Relentless forward progress!

And now all the data .....























Best line heard on Saturday closing in on 25K mark .... two guys together ...one says to the other "  1 Loop ,  OK ,   two loops I can see that but 4 loops forget it!"    Made me laugh.


Thursday, April 23, 2015

Last Run before PYP

7K done @ 5:00 pace with 2 200m fartleks @ 4:45 pace at 5K and 6K.  Last run before PYP 50K on Saturday.  


Wednesday, April 22, 2015

Lunch Run

5K the usual 5:00 pace way today at lunch.  HR was a little higher topping 141 bpm.


Tuesday, April 21, 2015

3 Days ...

 First run after 3 rest days logging a 5K lunch run at a mostly 5:00 pace.    I had a pretty good run streak going not logging a rest day in more then a month.   Running every day is great  the odd day here and there off is OK but more then a day sucks!   On the flip side I have PYP 50Ker this Saturday so the rest probably did me a world of good.   Going to do the same lunch run Wed/Thurs then rest Fri prior to PYP.

Friday, April 17, 2015

Trail Friday

10.1K done on my trail loop today. First time wearing my HRM , found out why it takes 90 minutes to run 10K...it aint easy. When I picked up the pace I was bereaking 150 BPM and on the downhill a parts it dropped to low 130s. When I cruised along at a I can do this all day pace the HRv was 120's to 130's but it was a snails pace. If I could log 10Ks on this 0.82K loop every day I wouldn't have to do anything else!


















The Heart Rate gives a much better elevation profile then the elevation profile...LOL!










It truly was a purfect day to be looping  in the backyard!   Recovery was sweet ,  no cooler required.


Wednesday, April 15, 2015

State Of The Union Run

A glorious 36K LSD today.   I have been waiting 6 months for a day like this ,  Sun a comfortable cooling breeze here and there and temps pushing into the mid teens.    Cleared the calendar with one objective and that was to run all afternoon.  I took allot of time at the 21K mark to have Beer and Pizza then shoot some pictures and videos.    It took 5hrs8min to complete the run but my moving time was 4hrs20min with an avg 7:14 moving pace.   Its been a month since I did a long run but I have been running every day and moving faster doing mid distance speed stuff.   With PYP a little over a week away today's run was a good test of sorts of what I have been doing for the last few months.    Coming back on the 2nd is always the best test and today it was smooth sailing.    I was actually faster between 25K and 33K then between 1K and 8K.   I could have used a few more calories as I noticed the HR climbing into the 150's on a could of the bigger climbs.    Did the last few Ks on the trails in behind my house walking the last K as cool down and also because there was still too much snow!












On a really cool note I brought my MiFi ,  iPad Mini and streamed Okemos Brewing off the internet.   5 hours of streaming was only 350mb so I will definitely be doing this sorts of thing more often .... great Classic Rock.

















Took a  pictures and a movie  along the river where I stopped for lunch.