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
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4 comments:
I am in awe of your ability to knock out these huge ultras in fantastic times, and recover so quickly. BY the way, there is something funny and sick about you saying, "Really struggled the last 60 miles". Like since it was only the last 60 miles, no big deal.
Frank, regarding Mark saying he really struggled the last 60 miles, you took the words right out of my mouth. Exactly. --Wyatt
same here, with the time he has!
That "struggling" from 60-80was fast enough to leave me with a nice case of second day blues -- you beat up my quads hammering those downhills. Very impressive with 60 miles already in the tank.
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