On February 10th I decided to go out early in the morning for a long run. Limited only by time I decided to see just how far I could go before I had to be home and get ready for work. Unlike my last marathon day attempt this time I was much better prepared, having eaten before my run and was pretty well stocked just in case I needed something out on the road. I even took my debit card with me, just in case.
This time I made it 17.25 miles before I hit my deadline and had to get home. I felt great this time, averaging an 8:30ish pace. That is pretty fast considering the number of hills I had to climb during the run. I figured I could get the other 9 during a long lunch, but as the day wore on I found I just couldn't slip away from work. Instead, I fit in 5 as quickly as possible towards the end of my workday. I was pretty tired from the morning run, hadn't recovered well, and didn't eat very well throughout the day, so I was pretty sluggish. The top of my right foot also hurt from the morning run. And I was still 4 miles short of my goal.
The problem was that I still have a full night ahead of me. Scouts at 6:30 till 8 and then I had to take Tyler home. Em talked me into doing my run near the house, so that meant I wouldn't even be able to start my last four miles until after 9pm. Not to be deterred, I committed to going out and I did. I felt better run the last 4 miles than the previous 5. Although, with one mile left the lack of calorie intake took its toll and I basically turned numb. It was rough, but I still ended around a 9 min/mile pace, capping off a 26.25 mile day. Hurray.
I learned a lot about running on depleted energy and sleep deprivation. I can take these things and apply them to real adventures in the coming months.
Friday, February 12, 2010
Monday, February 8, 2010
New Training Program
A few weeks ago I decided to start a new training program. I've actually been planning on doing for some time, but was unable to implement it due to my injured knee. But now that things have been feeling better I have really gotten into it and it seems to be working better than any program I've used to day.
My plan is to run twice a day on Monday and Wednesday. Then a very short run to recover on Friday and a long run on Saturday. My two-a-day runs have been amazing. The first week I averaged 12 miles between the two runs each day; last week I averaged 15 miles a day between the two runs, and today I did 8 this morning and 10 this afternoon. The great thing is that I'm pretty worked by the end of my afternoon run, but because I always get the next day off I have plenty of time to recover before I do it again. Friday's run really doesn't do much more than work out some tired muscles for Saturday. I've been doing it for a few weeks now and I'm seeing some real improvement in my miles and strength. I really believe this is the best program for me and will prepare me to reach my goals this year.
Read more about my workouts at jun.fastrunningblog.com.
My plan is to run twice a day on Monday and Wednesday. Then a very short run to recover on Friday and a long run on Saturday. My two-a-day runs have been amazing. The first week I averaged 12 miles between the two runs each day; last week I averaged 15 miles a day between the two runs, and today I did 8 this morning and 10 this afternoon. The great thing is that I'm pretty worked by the end of my afternoon run, but because I always get the next day off I have plenty of time to recover before I do it again. Friday's run really doesn't do much more than work out some tired muscles for Saturday. I've been doing it for a few weeks now and I'm seeing some real improvement in my miles and strength. I really believe this is the best program for me and will prepare me to reach my goals this year.
Read more about my workouts at jun.fastrunningblog.com.
Saturday, January 23, 2010
January Long Run
I had set a goal this year to run a marathon distance or further every month of the year. Today was my attempt to run 26+ miles for January. It was really the only chance I would have considering I am busy next week with work and then scout camp on the weekend. So I went after it this morning.
I didn't prepare very well, I'll admit that right up front. I didn't eat before going out and didn't drink enough water the day before. At mile 2 I stopped at the store to purchase some goodies for the run and to eat a donut. Because I do a lot of adventure runs and ultras I have learned to eat while I run. I can also pretty much eat anything I want without it adversely affecting my condition (while I run). I won't go into the details of most of the run. If you want to read about the details you can go to my running workout blog where I track all of workouts at jun.fastrunningblog.com. What I will address on this blog is the end of the run and my reflection on how I did and my look to the future.
I fought energy issues the entire run and at mile 18 I was just out of steam. My cardio was still good and I felt like I had energy, but it wasn't transitioning down into my legs; they were just dead. I was also running out of the alotted time I had to spend this morning and knew I had to be home soon. Finally, I was closer to home than I had intended at this point in the run, so I was kind of having to improvise on my route. I really felt like I could push to at least 22 or 23 miles before having to call it quites, but I wasn't even sure my legs would let me. Because I love running uphill and I generally feel better doing it I headed up towards Mt Olympus through the neighborhoods in my town of Holladay. As I wound upward to a few streets above my house my calves started to cramp (not enough salt even though I had been taking pills) and my legs were just through. I figured it was time to turn west and head home. I was able to complete 21.87 miles in just under 3 1/2 hours.
There are some important take-aways from this run.
1. Even as a 'training run' I need to make sure I am better prepared.
2. I had some serious mental battles out there today and I overcame them all.
3. My biggest concern was whether my IT Band would get inflamed. I am happy to report that I ran for 3 1/2 hours without any knee pain, whatsoever.
4. This was a really hilly route. I probably gained and lost over 2,000 vertical feet in the nearly 22 miles. If this were a normal Utah downhill marathon I would have completed it, no problem.
5. Even though I didn't complete 26+ miles I did make some major progress. I haven't run over 13 miles in a single outing since my 50 miler in October. My legs are a little out of shape. Knowing I wouldn't hit my goal today I simply pushed as far as I could, to the point where I simply couldn't run any more. This will make my legs stronger and next time I'll be able to push even farther.
Overall I am very pleased with how it went today. It was definitely one of the toughest outings I've had in a my running career and I learned a lot today. Next month will be even better!
I didn't prepare very well, I'll admit that right up front. I didn't eat before going out and didn't drink enough water the day before. At mile 2 I stopped at the store to purchase some goodies for the run and to eat a donut. Because I do a lot of adventure runs and ultras I have learned to eat while I run. I can also pretty much eat anything I want without it adversely affecting my condition (while I run). I won't go into the details of most of the run. If you want to read about the details you can go to my running workout blog where I track all of workouts at jun.fastrunningblog.com. What I will address on this blog is the end of the run and my reflection on how I did and my look to the future.
I fought energy issues the entire run and at mile 18 I was just out of steam. My cardio was still good and I felt like I had energy, but it wasn't transitioning down into my legs; they were just dead. I was also running out of the alotted time I had to spend this morning and knew I had to be home soon. Finally, I was closer to home than I had intended at this point in the run, so I was kind of having to improvise on my route. I really felt like I could push to at least 22 or 23 miles before having to call it quites, but I wasn't even sure my legs would let me. Because I love running uphill and I generally feel better doing it I headed up towards Mt Olympus through the neighborhoods in my town of Holladay. As I wound upward to a few streets above my house my calves started to cramp (not enough salt even though I had been taking pills) and my legs were just through. I figured it was time to turn west and head home. I was able to complete 21.87 miles in just under 3 1/2 hours.
There are some important take-aways from this run.
1. Even as a 'training run' I need to make sure I am better prepared.
2. I had some serious mental battles out there today and I overcame them all.
3. My biggest concern was whether my IT Band would get inflamed. I am happy to report that I ran for 3 1/2 hours without any knee pain, whatsoever.
4. This was a really hilly route. I probably gained and lost over 2,000 vertical feet in the nearly 22 miles. If this were a normal Utah downhill marathon I would have completed it, no problem.
5. Even though I didn't complete 26+ miles I did make some major progress. I haven't run over 13 miles in a single outing since my 50 miler in October. My legs are a little out of shape. Knowing I wouldn't hit my goal today I simply pushed as far as I could, to the point where I simply couldn't run any more. This will make my legs stronger and next time I'll be able to push even farther.
Overall I am very pleased with how it went today. It was definitely one of the toughest outings I've had in a my running career and I learned a lot today. Next month will be even better!
Tuesday, January 12, 2010
Ibex Climbing Trip
On Saturday a few friends and myself drove out to Ibex in hopes of finding dry rocks and warmer weather. The air quality in SLC has been so poor lately that it makes you want to stay indoors at all times. This this would be a welcome outing for all of us.
We got there by 11am and it was still really cold. We spent almost the first hour just trying to keep warm by playing with an old beat up car and messing around around the boulders, just not climbing them. Here is the crew getting ready to climb once the sun came out.
We got there by 11am and it was still really cold. We spent almost the first hour just trying to keep warm by playing with an old beat up car and messing around around the boulders, just not climbing them. Here is the crew getting ready to climb once the sun came out.
The car, for being basic garbage in the middle of the desert, was actually fun to play on. Here are Devin and Kyle taking it for a test drive while I decided to jump over it after they got out.
Once the climbing actually began we warmed up and people started sending their projects like they had done it a hundred times. Jami was the first to send with completion of a project she has been trying for a few years. While it isn't rated very hard, it does have two small holds and a long reach that isn't good for the shorties, and she is a shorty!
Then we headed over to the White Arete boulder. The boulder itself was in the shade, making the rock incredibly cold. I was the first to go. Not feeling very strong I didn't have the highest expectations. But once I pulled on it felt simple and I cruised to the top. Once I was near to finishing my hands were pretty much numb and it got dicey trying to pull over the top when I couldn't feel my hands. Here I am sending.
Then it was Kyle and Devin's turn. Kyle was really struggling with the cold, but pushed through and finished the problem after about 5 tries. Devin just couldn't quite get his feet to cooperate and wasn't able to do it, but looked seriously strong. I bet he does it next time we go down.
We next moved over to the Red Monster to climb in the sun. We were able to stay warm for another 45 minutes or so then we lost the sun behind the mountain and knew it was time to go. It was a lot of fun and was so nice to get away. I've been back to work for two days and I'm already jonesing to take another road trip.
Friday, January 8, 2010
Looking Ahead
There are few things that I get super excited about and plan well in advance for; Halloween and my Birthday Challenge. It is not uncommon for me to decide what I'm going to be for Halloween in March and start making my costume by June. Likewise, I have been known to start planning my Birthday Challenge the next year the day after my birthday. This year I actually made it a few months before getting excited.
If there is anyone who actually reads this blog you will remember that my birthday challenge in 2009 was to run 37 miles, which I eclypsed by running 50 as part of the Pony Express 50 mile race. While it was amazing and maybe the most memorable, it is an accomplishment I'm still paying for with an irritated IT Band. However, it certainly doesn't stop me from coming up with ideas for birthday 2010. I actually thought of this genius idea on my way to work this morning. Here it is.
Swim - .38 miles (3.8 miles would have been cooler, but even I know my limits)
Bike - 38 miles
Run - 38 miles
Come October it actually won't be that tough of a challenge. What will make it tough is that I will have just completed my first 100 miler race (running) the weekend before. So I may actually have to do my birthday challenge a couple/few weeks after my birthday because, most likely, I won't be walking on my birthday. I already know where I am going to do it. I'll do it all in Lehi because of the proximity to where I want to do the running, which will be at Lake Mountain.
Anyway, send me some comments if you have any. I'm curious to know if I'm being realistic or stupid.
If there is anyone who actually reads this blog you will remember that my birthday challenge in 2009 was to run 37 miles, which I eclypsed by running 50 as part of the Pony Express 50 mile race. While it was amazing and maybe the most memorable, it is an accomplishment I'm still paying for with an irritated IT Band. However, it certainly doesn't stop me from coming up with ideas for birthday 2010. I actually thought of this genius idea on my way to work this morning. Here it is.
Swim - .38 miles (3.8 miles would have been cooler, but even I know my limits)
Bike - 38 miles
Run - 38 miles
Come October it actually won't be that tough of a challenge. What will make it tough is that I will have just completed my first 100 miler race (running) the weekend before. So I may actually have to do my birthday challenge a couple/few weeks after my birthday because, most likely, I won't be walking on my birthday. I already know where I am going to do it. I'll do it all in Lehi because of the proximity to where I want to do the running, which will be at Lake Mountain.
Anyway, send me some comments if you have any. I'm curious to know if I'm being realistic or stupid.
Monday, January 4, 2010
2010 - A Year to Remember
It is finally 2010. It is surprising to me how fast time goes. 2009 was an incredibly busy year that tested my patience, strength, and mental fortitude. 2010 will be no different. I have a lot of plans and goals, all of which are achievable if I remain focused and determined.
I've started the year off right by running the first 3 days (plus one rest day on Sunday). All of the days I felt strong with little knee discomfort due to my IT Band. I have a good routine planned for the next few weeks as I finalize my recovering and prepare for my first of the 2010 goals, to run a marathon length run by the end of January. I will also be going to Ibex this Saturday with friends, so climbing is still strongly in the mix and it should be a lot of fun. Stay tuned folks, 2010 is going to be an amazing year!
I've started the year off right by running the first 3 days (plus one rest day on Sunday). All of the days I felt strong with little knee discomfort due to my IT Band. I have a good routine planned for the next few weeks as I finalize my recovering and prepare for my first of the 2010 goals, to run a marathon length run by the end of January. I will also be going to Ibex this Saturday with friends, so climbing is still strongly in the mix and it should be a lot of fun. Stay tuned folks, 2010 is going to be an amazing year!
Wednesday, December 23, 2009
Bouncing Back
Sorry, I've been really lazy about updating this lately. As a matter of fact, I've been really lazy altogether. While I've been trying to recover from my IT Band issues (which isn't going well, by the way) I have been doing some more climbing and hiking. I've gotten in a few decent runs, but nothing to rave about.
At the beginning of December I was asked to go hiking with Devin, Jami's brother. He had already been up Olympus and wanted to do another good hike that wouldn't take a lot of time. Considering the amount of snow that had fallen in the mountains I thought something near the city would be better, so I chose to do Grandeur Peak. It is a short hike, 6 miles round trip, with an exposed south facing slope, which means little snow as it sees the sun all day long.
We were off and hiking by 6am; me and Devin, with Tyler in tow. It was cold, but as usual, after we got going things heated up nicely and we were unzipping our coats and taking our gloves off. The trail was in pretty good shape. For about a quarter of a mile after the Church Fork / Pipeline Trail crossing it was really icy, but beyond that it was dry trail to the top. We hit the top in under two hours. The views were very good and there was little wind. It was much colder up there, so we didn't stay long, but I was able to shoot some photos of us on top, including a few peak jumping shots. You can see them below.
In the couple of weeks after that I got in some running, putting in about 20 - 30 miles a week. I've continued to battle my knee problems and I know I just need to take a bunch of time off, but I just hate the thought of losing all the fitness I built up this last year. So, as usual, I'll continue to work through it and retain some level of fitness.
On Friday, Dec. 18th, I met up with Devin again, but this time Scott W. and his friend Jackson came along for an attempt on Olympus. There was even more snow now than when we did Grandeur, so the top beyond the saddle would be even more challenging. We were moving against a short clock on this trip as Devin needed to be to work by 11am. We met at 6am, which means we only had about 4 hours to complete the hike so that Devin could get home in time to shower and eat some breakfast before heading into work. We moved out at a quick pace and after a half mile Devin and I had opened quite a big lead over Scott and Jackson. Devin mentioned that he felt bad leaving them, but if he was going to summit we would have to leave them behind. I didn't argue and we took off at an even faster pace.
The trail was well traveled, with packed snow all the way up past the switchbacks. Beyond that the trail was still in decent shape, but it was certainly far less traveled. As we got almost to the saddle we knew we were running low on time and were coming up to our turn-back time. I mentioned that even if he had to turn around that I would keep going, being so close. He agreed, but then said that he would tag along no matter what and just risk being late. When we got to the saddle he mentioned that the last time he had been up on Olympus this was the highest he had gotten because it was getting dark, so today would be his first time on the actual summit. Beyond the saddle we had to break our own tracks, sometimes in snow as deep as our thighs. Once we were in the gully up to the summit the snow was a little shallower and more solid, which made traveling a little easier, but the rock was icy and slick. Instead of turning right and moving up the last easy gully we decided to head up some 4th class right and then traverse over to the true summit. It was funny, not very scary, and made for dry travel. We only stayed on top for a couple of minutes, snapped a few photos and were off back down to the saddle. About half way down the gully we met up with Scott who was alone. Jackson was just cresting the saddle. They were a good 30 minutes behind us. We shot down the trail as quickly as possible and were down to the cars by 10:15, leaving plenty of time for Devin to get home and showered. It was a great morning. I only wish T could have been there. He still has yet to summit Olympus. Next time for sure.
At the beginning of December I was asked to go hiking with Devin, Jami's brother. He had already been up Olympus and wanted to do another good hike that wouldn't take a lot of time. Considering the amount of snow that had fallen in the mountains I thought something near the city would be better, so I chose to do Grandeur Peak. It is a short hike, 6 miles round trip, with an exposed south facing slope, which means little snow as it sees the sun all day long.
We were off and hiking by 6am; me and Devin, with Tyler in tow. It was cold, but as usual, after we got going things heated up nicely and we were unzipping our coats and taking our gloves off. The trail was in pretty good shape. For about a quarter of a mile after the Church Fork / Pipeline Trail crossing it was really icy, but beyond that it was dry trail to the top. We hit the top in under two hours. The views were very good and there was little wind. It was much colder up there, so we didn't stay long, but I was able to shoot some photos of us on top, including a few peak jumping shots. You can see them below.
In the couple of weeks after that I got in some running, putting in about 20 - 30 miles a week. I've continued to battle my knee problems and I know I just need to take a bunch of time off, but I just hate the thought of losing all the fitness I built up this last year. So, as usual, I'll continue to work through it and retain some level of fitness.
On Friday, Dec. 18th, I met up with Devin again, but this time Scott W. and his friend Jackson came along for an attempt on Olympus. There was even more snow now than when we did Grandeur, so the top beyond the saddle would be even more challenging. We were moving against a short clock on this trip as Devin needed to be to work by 11am. We met at 6am, which means we only had about 4 hours to complete the hike so that Devin could get home in time to shower and eat some breakfast before heading into work. We moved out at a quick pace and after a half mile Devin and I had opened quite a big lead over Scott and Jackson. Devin mentioned that he felt bad leaving them, but if he was going to summit we would have to leave them behind. I didn't argue and we took off at an even faster pace.
The trail was well traveled, with packed snow all the way up past the switchbacks. Beyond that the trail was still in decent shape, but it was certainly far less traveled. As we got almost to the saddle we knew we were running low on time and were coming up to our turn-back time. I mentioned that even if he had to turn around that I would keep going, being so close. He agreed, but then said that he would tag along no matter what and just risk being late. When we got to the saddle he mentioned that the last time he had been up on Olympus this was the highest he had gotten because it was getting dark, so today would be his first time on the actual summit. Beyond the saddle we had to break our own tracks, sometimes in snow as deep as our thighs. Once we were in the gully up to the summit the snow was a little shallower and more solid, which made traveling a little easier, but the rock was icy and slick. Instead of turning right and moving up the last easy gully we decided to head up some 4th class right and then traverse over to the true summit. It was funny, not very scary, and made for dry travel. We only stayed on top for a couple of minutes, snapped a few photos and were off back down to the saddle. About half way down the gully we met up with Scott who was alone. Jackson was just cresting the saddle. They were a good 30 minutes behind us. We shot down the trail as quickly as possible and were down to the cars by 10:15, leaving plenty of time for Devin to get home and showered. It was a great morning. I only wish T could have been there. He still has yet to summit Olympus. Next time for sure.
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