Friday, March 30, 2012
Thursday, March 15, 2012
I ran this morning WITHOUT gloves for the 2nd day in a row, which is amazing. It isn't really that cold here but I always start my runs at 5:30 in the morning when it is usually very cold. In the afternoons, I stare out my window and wish I was out enjoying the sunshine but that never happens!
Anyway, it was near 50 when I started at 5:30 this morning. I had a sleeveless running shirt and a jacket on with my beanie and I was hot! By the end of the run I had my jacket tied around my waist and generating plenty of heat. It had started to rain but it felt nice.
Today I did an out and back from the Boise Zoo towards Lucky Peak on the greenbelt. As always, I was running into a slight wind to start but it didn't seem to slow me down too much. My goal was 7:30 pace for 5 miles out and an 8:30 pace for the 5 miles back. I nailed the out time and ended up running faster than my goal on the way back. I was happy to have the speed but conscious of the fact that I need to control my speed at Salt Flats.
The Salt Flats 100 course starts with 16 miles of straight and flat, the you make a left turn and go straight and flat until mile 22. So, needless to say, I will need to get pacing under control early so I don't wear myself out. There is a fair bit of climbing so I am hoping to use the hills for a planned walk / run strategy.
I am feeling better every day and looking forward to the challenge.
Posted by Ryan at 4:46 PM
Monday, March 12, 2012
This week I changed things up a little bit with my training. I feel like I have been doing a lot of junk miles lately so I wanted to have hard days followed by rest and / or true recovery days. I feel like when I run to follow a plan I don't have what I need to give 100%.
For reference, the plan called for 70 miles. 12, 6, 10, 22, 20 with Monday and Friday off and no particular guide for speed or intensity so I made up my own! ☺
So, here's how the week went...
5 miles - Spin bike
1 hour of circuit training
2 miles - Cool down run
7.5 miles - Lydle Gulch with Michelle 1000+ feet of elevation gain (I didn't have my watch and did a bit more)
9 miles - Treadmill 8:04 pace. I had to finish up at home because it was so cold and windy
Active Recovery - 4 miles hiking doing a trail maintenance project in the Boise Ridge to Rivers trail system
11.7 miles - Running Boise Foothills 9:17 pace 1530 feet elevation
2.7 miles - Running at Eagle Island State Park. Michelle was doing a 10 miler so I played with the kids on the beach then joined her for the last lap plus a bit.
14.3 miles - Running the Cascadia Route 9:02 pace 2425 feet elevation, immediately followed by...
6.2 miles - Running up the road to Robie Creek 10:11 pace 520 feet elevation
I feel like the day off on Tuesday and super light active recovery day on Thursday and Saturday made the Friday and Sunday runs quality efforts as opposed to logging miles while I feel horrible. I was still able to get in a bit of cross training on Monday which was a good thing too. This week I may try to ride my bike on active recovery days and see how that goes.
Get out there and kick some butt!!
Posted by Ryan at 1:48 PM