JFK 50 Week 10 of 18

 

For the week ending September 28, 2008

Monday- off
Tuesday- off unexpectedly
Wednesday- 5 trails in my new shoes
Thursday- 10 paved park
Friday- 6 with some hill repeats thrown in for fun!
Saturday- 8 at the track
Sunday- off- didn't feel well

Yikes! Only 29 miles...

The photograph is from the Bald Eagle Mountain Megatransect in 2007.

Tough week to look back on, but I'm looking at it as only one bad week out of 18. I have the Bald Eagle Mountain Megatransect to look forward to on October 4th. I'm going to bring my camera along and try and get some pictures along the whole course.

JFK 50 Week 9 of 18

My week ending Sunday, September 21

Monday- 4 miles
Tuesday- 5 miles
Wednesday- 12 miles trail.
Thursday- 9 miles
Friday- off
Saturday- 21 plus 2.5 walk
Sunday- 12 miles trail

63 miles total. My highest mileage week ever.

JFK 50 Week 8 of 18

 

Week Ending Sunday, September 14:

Monday- 4.5 Usually a SRD but my afternoon cleared so I went for a short run
Tuesday-7
Wednesday- 10 Trails
Thursday- 7
Friday- off
Saturday- 20
Sunday- off-weather

48.5 total miles for the week. I would have been in the 60 mpw range if I ran yesterday, but there was too much wind, too much stuff blowing around.

Sometimes it seems like this training has been going on forever and sometimes it seems like November 22 is coming too soon.

The Megatransect (October 4) is 24.9 miles but with 4 killer climbs and 2 other significant uphill efforts plus 4 cruel downhills. I'd love to do it in 7.5 hours which will be the longest time I've been out there for this training cycle. With 5000 feet of elevation gain (and loss) it's a tough course. It's a long travel haul for me, so it won't be followed up by any significant mileage the next day.

I have a 50K on October 19 and I'm planning to attempt a 20-mile effort the next day. There is an 8-hour cut off time. It's in Cincinnati, a 90 minute drive so I'll go up the race day and drive home after.

The following week I plan to cut my mid week runs and maybe, maybe, think about a 10 hour run/walk 3 weeks out on November 2 or a 25/25 b2b weekend for the last big training week.

JFK 50 Week 7 of 18

For the week ending September 7, 2008


Monday- 9 miles on the trails in Cincinnati, hillier and a lot more technical than I'm used to.
Tuesday- 2 miles in my neighborhood, recovery, just to loosen up my legs.
Wednesday- 7 hot humid miles
Thursday- off
Friday- 5 on the trails
Saturday- 8.5 trails and 4.5 paved park
Sunday- 10 miles paved park

Total 46 miles.

22.5 trail miles and 23.5 asphalt miles.

Physically I feel pretty good.

My knees feel tight when I squat down. Not pain, just tight, like maybe I won't get all the way down. I have been (predictably) bad about strength training. I always start a weight lifting program with the best of intentions but never have stuck with it for more than a few weeks. I do think lifting will help me overall with recovery from all the miles, and it will certainly help with core strength (form) while I'm running.

Mentally, I'm drawing on my 35 miler finish in June I'm and looking forward to a much improved Megatransect this year.

Is it almost time to taper?

JFK 50 Week 6 of 18

 

For the week ending August 31, 2008

Monday- 8 trails
Tuesday- off
Wednesday- 5 paved park
Thursday- 9 trails
Friday- 5 trails
Saturday- 4 paved park and 14 trails
Sunday- no running, but lots of running around at the IM.

Total 45 miles. 9 pavement and 36 trail

The picture is from Mt Airy Forest in Cincinnati. It's a beautiful network of trails which are mostly packed dirt and roots with some areas of imbedded rock.