Shenandoah National Park Trail Run
Last weekend I ran the scenic rout in Shenandoah. I started at Hawksbill upper parking and ran down the Old Rag Fire Road. I then ran over Old Rag, with lots of breaks to wait for people to get through the rock scramble at the top. Then I ran to the White Oak Canyon Parking. White Oak Run was really low and I was planning on filling up from there. The Ranger working the contact station let me fill my bladder from her water cooler - saving the day and my run! I then attacked White Oak Canyon and the White Oak Canyon fire road, climbing over 2500 feet on these 2 trails alone. Finally I ran south on Skyline Drive to my car. 25+ and almost 7000 feet of elevation change on the day. The thing that hit me most about this day was how busy Shenandoah is during the fall weekends. I did choose to run two of the most popular trails. I was also shocked at how unprepared some people were, especially the ones climbing Old Rag. It was a cool day (50s) with a constant threat of hard rain and most people were hiking up in blue jeans and t shirts with no water or rain gear. A downpour could have given a bunch of cotton wearing tourists a quick meeting with hypothermia. The Ranger who gave me water said they are constantly giving people water on Old Rag. This does not surprise me. Continue reading Shenandoah National Park Trail Run
The Importance of Warming Up
Jack
I have heard it said that a dog can teach you many things and over the weekend my 1 year old yellow lab Jack taught me a valuable running lesson on the importance of warming up. Jack is a puppy stuck in an adult dogs body. Since he will turn one on Halloween and it has not been humid and hot I have decided to take him on some short slow runs. These runs normally occur at the beginning of a workout.
This weekend called me to run back to back 3 hour runs.
Saturday Morning: My legs were sore and tired from running hard last weekend in the mountains and the kettlebell workout I did on Friday afternoon. I headed my local state park and started off on the 1.7 mile paved trail up into the park. I started way too fast and before I knew it I was sweating up a storm and had a little touch of blurred vision. I quickly slowed up, but the damage was done. The rest of the run was horrible as I walked for long stretches and ran intermittently. After an 75 minutes of this run some walk a lot pattern I finally pulled together and managed 8 ok miles of running. With my next race only 5 weeks away and the training I have been putting in I was just a little concerned about this run and my confidence took a hit. How could I run so well the previous Sunday and so poorly today? How would I run the second part of this back to back weekend?
Week of Running April 13 – 19 – pre Promise Land 50K
Back on track! I ran 65 miles this week, including a tempo interval session and a interval speed session. The highlight of my training was a great 23 mile run at First Landing State park. It was a great day to run and I put forth a worthy effort, taking a few short walk breaks not because I had to, but to ensure I slowed down and not burn my legs out one week before a race. My original plan was 80 miles this week, but sometimes commitments get in the way of training. Not hitting my mile goal was not because I was tired.
Next Saturday I will compete in the Promise Land 50k. I have run 4 different ultras (5 total) in my short career, but regard this one as a favorite, maybe only second to Masochist. Here are some reasons for running promise land:
- Location - Everyone camps in a big field at a youth camp - with a bond fire Friday night who could ask for anything better
- Food - Runners pitch in for Pizza Friday Night and Race Director David Horton and his family put on a huge cookout after the finish (fruit salad, burger and hotdogs with Mountain Dew!)
- Terrain - Nice mix of it here - a little dirt road running, a lot of grassy fire road running, some single track, and of course some river crossings
- Elevation - Tons of climb and descent - better warn your quads they are in for a nasty day
- Scenery - Good all around, apple orchard falls is as beautiful as the trail is steep
- Ending - A 2 mile run down the steepest gravel road you will ever encounter (you run up this bad boy to start the race)
Stats
- Weekly Mileage: 65
- Month To Date: 125
- 3 week average: 52
Week of Running March 30 – April 5 2009
Disappointing Lazy Slacker Tired Injured Un-Motivated - These words and more can all be used to describe this week of running. First off I was really hoping to just run an easy 40 miles this week. It had been a planned easy week to allow my body to recover some before I make the final push to MMT. I should be fully recovered after this week where I ran a total of 17 miles and walked 1 mile. 4 of those miles were very slow recovery runs early in the week. Then I just bonked and did not run for 3 days in a row. I have not taken 3 days off since after Mountain Masochist last November. The rest of the miles were done on a spirited 12 miler Sunday afternoon. I ran hard in the middle 10 miles and was pretty sore the next day.
The race is now less than 6 weeks away and I have 4 big mile weeks planned up until the taper 2 weeks out. Wish me luck, not only in running but getting my mind wrapped around training and the challenge of mmt.
Stats
- Weekly Mileage: 18
- Month To Date: 14
- 3 week average: 51
Week of Running March 23 – 29 2009
We are now less than 7 weeks away from MMT and I am excited. Running has been great and this week was highlited by a 38+ mile run on the MMT course on Saturday. I also enjoyed a great hike on Sunday in Shenandoah National Park with my friends. I covered around 70 miles this week, the most miles I have run any week except for Laurel Highlands Week last year. My foot was sore after the run and hike, but it is now feeling better. I wore the new Montrail 09 Hardrock for the run and they worked out great. I will be posting a full review on this shoe soon.
- Weekly Mileage: 70
- Month To Date: ~250
- 3 week average: 49
Week of Running March 16-22 2009
There are 7 weeks and 5 days left until the Massanutten Mountain Trail 100. I just had one of my best ever weeks of training. I am feeling strong and like I am rounding into ultramarathon shape. My week was highlited by a 24 mile run on the trails Saturday afternoon. I ran/walked a total of 65 miles this week, which I believe is the most mileage I have completed in a week except for last June when I finished the Laurel Highlands Ultra. I also had a great tempo workout and many medium length runs this week.
Now it is time to step it up even more. This week I have planned a 73 mile week, highlited by a tempo run, an interval session, and a 40+ mile long run over the weekend. I am also hoping to get some good hiking in on Sunday. This will be a really nice change of pace from the usuall running all weekend I have been doing.
- Weekly Mileage: 65
- Month to date: 175
- Year to date: 443
- 3 week average: 58
C25K – The Couch To 5 Kilometer Plan
Running is a huge part of my life and thus impacts all those around me to a degree. I wish all of you would pick up a pair of shoes and head out the door for a joyous run. It is a true stress reliever and builds confidence like nothing else I know of. For those of you who want to start running I recommend the 9 week couch to 5K (C25K) running program. The official site is located at http://c25k.com. The actual plan is located on the cool running site.
This program is designed to take you off your couch and put you on the road. You will start off with alternating between walking and jogging. Do you worry about pace. Most of the workouts are based on time. The ones based on distance can be easily measured with the odometer on your car. Nothing to precise here, do not worry about running exactly 1 mile, just get close. Give it a try and in 9 weeks you will be running 5k, or 3.1 miles. YOU CAN DO THIS. I know you can.
One last note: If you get a few weeks in are going to stick with it go and invest in a pair of running shoes. Go to a running store and get fitted for the correct shoe. They will measure your feet and watch you run and recommend a shoe. I know it is more expensive this way, but your health is priceless and the correct shoes will make it so much more enjoyable.
DISCLAIMER: Running is addictive. Try this at the risk of -
- Waking up early on the weekends to run
- Wondering why I missed my run this morning
- Getting wet while getting in your miles on the road
- Making your whole family healthier from you lifestyle choices
24 Miles At First Landing
I ran at First Landing on Saturday. It was a beautiful day and I had a great run. The run was highlighted by a spirited sprint the last 2 miles as I was using another runner who had passed me as a pacer. This day was completely different than last week. The weather was perfect and I saw a lot of squirrels and birds in the forest. I was listening to a Steve Runner on the Phedippidations podcast talk about "who do you run for". I have been thinking a lot about that lately. Who do you run for?
Weekly Total: 38 Miles 3 Week Running Average Mileage: 32 Miles
Plans: We are going to Pennsylvania for Easter. I am planning on running the first 20 to 30 miles of the Laurel Highlands trail one day and the last 10 in the dark another day.
Promise Land 50K Preview
My next planned race is David Horton's Promise Land 50K. This is the second race in the Lynchburg Ultra Series. It takes place on April 26 in outside of Bedford Virginia. The Holiday Lake 50K++ was so well organized that I am now a huge of Dr. Horton's race directing abilities along with his ultra running accomplishments.
The Promise Land 50K is a much different style of race than the Holiday Lake 50K++. Holiday Lake is very runnable with not a lot of elevation change, where Promise Land is run in the mountains with a lot of elevation change, as you can see below.
Is anyone up for a Saturday long run in beautiful Bedford Virginia the end of April?
Ultra Training Guide
I have started an Ultra Training Guide. You can get to it by hitting the link at the top right of this page or clicking here. This guide will serve as a resource to anyone who is or wants to train for an ultra marathon. It is a work in progress so hang it there. I will be adding to it as I have time.
I want to point out one important resource that I used. The blog titled "I Run Far" by Bryon Powell. Bryon is a very experienced ultrarunner who has countless valuable posts. Two of these posts rise above the rest when it comes to Ultra Training: How to select your first ultra and Training for your first ultra. I highly recommend reading these posts as I used them as a guide for my training program for Holiday Lake. You can see how I trained for Holiday Lake at BuckeyOutdoors.com, the online training blog that I use. If you have any questions you can ask me, or check out Bryon's blog and post comments to him. He was very responsive to me and willing to help.
