Monday:
9 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland
Track Workout: Solon
4 Miles p.m. Warm-up.
5:30, 5:34, 5:32
4 Mile Cool-down.
Hot day, felt the 100 mile blues.
Day Total: 20 Miles
Wednesday:
9 Mile a.m.
9 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Thursday:
10 Miles a.m. Tempo run at 6:10 pace.
10 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 20 Miles
Friday:
25.2 Miles a.m. Ran to work from Aurora to Downtown Cleveland in 3:29.
Three water stops and one bathroom break.
6 Miles in p.m. Downtown Cleveland.
Day Total: 31 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park].
7 Miles p.m.
Day Total: 19 Miles
Sunday:
Perfect 10 Miler, 59 min. Hot and Humid. Not to happy about my time.
7 Miles warm-up/cool-down.
10 Miles p.m. - North Chagrin Reservation - Trail with Kam our tour guide and my brother.
3 Miles p.m. - in Aurora
Day Total: 30 Miles
First time in awhile I ran three time a day on Sun, plus run to work kicked my butt.
Week Total: 156 Miles
Tuesday, August 25, 2009
Wednesday, August 12, 2009
July 16 - August 12 (Training Week & Burning RIver 100)
Since Buckeye 50K I kept up the usual training of high milage with speed and tempo runs.
The Tuesday before the Burning River I wanted to hit the track and run hard.
I ended up doing 800m hard then 1,600m at 5:02 then another 800m. I felt strong. The rest of the week was easy miles going into the 100.
Breakdown of the Burning River 100.
The first 13 miles were on roads. Felt like I was walking, nice easy pace almost relaxing. Once we hit the polo field the pace picked up. Trying to run smart and even. The course has a pretty good climb up to rt. 91. From the Harper ridge aid station it is pretty much down hill to shadow lake aid station where I took off the road shoes and put on the trail shoes. From Bedford to the tow path is pretty much down hill. You can really hammer this section. The single track from the hike and bike to the tow path is smokin fast. From the tow path to station road then the carriage loop. On the carriage loop at the top of the first climb was water, but I did not have a bottle so I had to lay down on the ground to drink. A couple of hikers witnessed my skill of drinking and were very amused. I know I was getting tired and still had some issues from Western States where I can't feel my feet hit the ground. It feels like they are asleep and tingle. Had my first big wipe out on the carriage loop, thought I broke my shoulder. At Station road bridge for the second time I picked up my water bottle. Hammered down to Boston store. From the store hit the Brandywine falls loop. Very tough during the heat of the day. I felt like crap. But once you arrive at the falls it's a down hill return and can push the back to the store. Jeff picked me up a the store to pace me to the covered bridge. Going through the ledges is and awesome section of the race. It's the money shot! The Wetmore and corn field were a mess. Sloppy mud. Wayne pick me up at the covered bridge for the perkins loop. Wayne fell pretty hard into the muck and lost a shoe. Kam took over for the last 15 miles to the finish in 16:16. Thought I would run faster. Really struggled the last 60 miles.
Track work out the Tuesday after the 100.
8 Mile a.m.
Track Workout: Solon
4 Miles p.m. Warm-up.
5:22, 5:27, 5:28
4 Mile Cool-down.
Day Total: 20 Miles
Track work out 8.12.9.
8 Mile a.m.
Track Workout: Solon
4 Miles p.m. Warm-up.
5:22, 5:26, 5:23
4 Mile Cool-down.
Day Total: 20 Miles
The Tuesday before the Burning River I wanted to hit the track and run hard.
I ended up doing 800m hard then 1,600m at 5:02 then another 800m. I felt strong. The rest of the week was easy miles going into the 100.
Breakdown of the Burning River 100.
The first 13 miles were on roads. Felt like I was walking, nice easy pace almost relaxing. Once we hit the polo field the pace picked up. Trying to run smart and even. The course has a pretty good climb up to rt. 91. From the Harper ridge aid station it is pretty much down hill to shadow lake aid station where I took off the road shoes and put on the trail shoes. From Bedford to the tow path is pretty much down hill. You can really hammer this section. The single track from the hike and bike to the tow path is smokin fast. From the tow path to station road then the carriage loop. On the carriage loop at the top of the first climb was water, but I did not have a bottle so I had to lay down on the ground to drink. A couple of hikers witnessed my skill of drinking and were very amused. I know I was getting tired and still had some issues from Western States where I can't feel my feet hit the ground. It feels like they are asleep and tingle. Had my first big wipe out on the carriage loop, thought I broke my shoulder. At Station road bridge for the second time I picked up my water bottle. Hammered down to Boston store. From the store hit the Brandywine falls loop. Very tough during the heat of the day. I felt like crap. But once you arrive at the falls it's a down hill return and can push the back to the store. Jeff picked me up a the store to pace me to the covered bridge. Going through the ledges is and awesome section of the race. It's the money shot! The Wetmore and corn field were a mess. Sloppy mud. Wayne pick me up at the covered bridge for the perkins loop. Wayne fell pretty hard into the muck and lost a shoe. Kam took over for the last 15 miles to the finish in 16:16. Thought I would run faster. Really struggled the last 60 miles.
Track work out the Tuesday after the 100.
8 Mile a.m.
Track Workout: Solon
4 Miles p.m. Warm-up.
5:22, 5:27, 5:28
4 Mile Cool-down.
Day Total: 20 Miles
Track work out 8.12.9.
8 Mile a.m.
Track Workout: Solon
4 Miles p.m. Warm-up.
5:22, 5:26, 5:23
4 Mile Cool-down.
Day Total: 20 Miles
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