Recovery after the 50K was a slow recovery. The race took a lot more out of me than I expected. Saturday was an USRD due to a brief stomach virus that has been going around here. Sunday I managed 10 very slow miles.
I stayed off the trails all week. No sense taking a chance on falling again.
For the week ending on October 26, 2008
Monday- off
Tuesday- 1 mile
Wednesday- 4 miles
Thursday- 6 miles
Friday- off
Saturday- off sick
Sunday- 10 miles
21 total miles, all in the paved park- all pretty slow and easy.
Monday, October 27, 2008
Sunday, October 26, 2008
Wednesday, October 22, 2008
Stone Steps 50K Trail Race
Stone Steps 50K, Mt Airy Forest
October 19, Cincinnati, OH
37*, sunny
I finished in 8:48. It was the longest trail run I have ever done. Definitely not a blazing fast time as I went into it as a training run
for JFK. The course is rocky with a lot of hills. A lot more than I remember from running there Labor Day weekend. I never did see the "Stone Steps" when I was there to check out the course. But on race day... they were impressive in a quad-killer-climb sort of way.
For a week or so I have been having some right hamstring pain, but shortly after the first mile I fell pretty hard and the bruise on my
left knee made me forget all about my hammie.
There are 2 loops for the course- the first 5+ miles followed by a 3+ miler. We ran the long loop 4 times and the short loop 3 times,
starting with the long loop. The covered shelter was the aid station and a great place to keep your stuff since we passed through it after
every loop completed. I was able to adjust clothing needs throughout the day as it was 37* at the start and 60's when I finished.
Although I have run out there a couple of times the only part I recognized was some of the short loop. It was a lot more technical
than I remember- lots and lots of imbeded rock and tons of foot tripping roots. On the long loop I fell 3 times between miles 1 and 2
during the first 3 times I ran it. The trail is very narrow and goes over a ridge with the left side (downhill side) banked by tons of
jutting rocks. I have always had to be mindful of my left foot because it seems to be the foot that trips me me up, so this
particular stretch was hard for me. My most spectacular fall was on the short loop going downhill about halfway through the race. I have
a huge bruise on my left thigh and shoulder from the fall and roll.
I'm pretty sure I was DFL. Full results are not up, but they had 68 starters. When I was getting ready to do my last long loop I had 30 minutes to finish within the official time. I need to bust out five 6-minute miles or finish on my own. I finished just ahead of the race people taking down ribbons and flags and got a nice email from the RD telling me he heard I finished strong and would include me in the results. He was a great RD, he puts on a good event.
Ironically my last long loop was my fastest by a minute and the only time I didn't fall.
All in all I'm happy with the day- I got in 31 miles on a tough course. My hamstring held up and actually feels better today than it has in a week. Today I'm sore, but not as sore as covering the 24+ miles at the MT a couple of weeks ago. I think I'd like to do this race again next year. (I can drive up and train on some of those hills- sort of a 'home court advantage'.)
October 19, Cincinnati, OH
37*, sunny
I finished in 8:48. It was the longest trail run I have ever done. Definitely not a blazing fast time as I went into it as a training run
for JFK. The course is rocky with a lot of hills. A lot more than I remember from running there Labor Day weekend. I never did see the "Stone Steps" when I was there to check out the course. But on race day... they were impressive in a quad-killer-climb sort of way.
For a week or so I have been having some right hamstring pain, but shortly after the first mile I fell pretty hard and the bruise on my
left knee made me forget all about my hammie.
There are 2 loops for the course- the first 5+ miles followed by a 3+ miler. We ran the long loop 4 times and the short loop 3 times,
starting with the long loop. The covered shelter was the aid station and a great place to keep your stuff since we passed through it after
every loop completed. I was able to adjust clothing needs throughout the day as it was 37* at the start and 60's when I finished.
Although I have run out there a couple of times the only part I recognized was some of the short loop. It was a lot more technical
than I remember- lots and lots of imbeded rock and tons of foot tripping roots. On the long loop I fell 3 times between miles 1 and 2
during the first 3 times I ran it. The trail is very narrow and goes over a ridge with the left side (downhill side) banked by tons of
jutting rocks. I have always had to be mindful of my left foot because it seems to be the foot that trips me me up, so this
particular stretch was hard for me. My most spectacular fall was on the short loop going downhill about halfway through the race. I have
a huge bruise on my left thigh and shoulder from the fall and roll.
I'm pretty sure I was DFL. Full results are not up, but they had 68 starters. When I was getting ready to do my last long loop I had 30 minutes to finish within the official time. I need to bust out five 6-minute miles or finish on my own. I finished just ahead of the race people taking down ribbons and flags and got a nice email from the RD telling me he heard I finished strong and would include me in the results. He was a great RD, he puts on a good event.
Ironically my last long loop was my fastest by a minute and the only time I didn't fall.
All in all I'm happy with the day- I got in 31 miles on a tough course. My hamstring held up and actually feels better today than it has in a week. Today I'm sore, but not as sore as covering the 24+ miles at the MT a couple of weeks ago. I think I'd like to do this race again next year. (I can drive up and train on some of those hills- sort of a 'home court advantage'.)
JFK 50 Week 13 of 18
For the week ending October 19, 2008
40 miles total for the week- not so bad considering my hamstring pain and mini taper for the 50K race on Sunday.
M-off
Tue- 5
Wed-off
Thur-off
Fri-4
Sat-off
Sun- 31 --- 50K trail race.
3 big weekends left in my training cycle.
40 miles total for the week- not so bad considering my hamstring pain and mini taper for the 50K race on Sunday.
M-off
Tue- 5
Wed-off
Thur-off
Fri-4
Sat-off
Sun- 31 --- 50K trail race.
3 big weekends left in my training cycle.
Thursday, October 16, 2008
JFK 50 Week 12 of 18
For the week ending October 12, 2008
Monday- 2, recovering from the MT. Some blisters and calf soreness.
Tuesday- 3, still sore from MT.
Wednesday- 0 as life was too busy
Thursday- 9 quite slow- some trail but mostly utility road
Friday- 0 the idea was to rest for b2b weekend runs
Saturday- 21- wanted 24, but I ran (literally) out of time.
Sunday- 1 mile as I was hurting
36 for the week. 9 on trails.
I had a lot of pain behind my right knee all day Sunday. I iced and rested, so it ended up as a much lower mileage week than I wanted.
Monday- 2, recovering from the MT. Some blisters and calf soreness.
Tuesday- 3, still sore from MT.
Wednesday- 0 as life was too busy
Thursday- 9 quite slow- some trail but mostly utility road
Friday- 0 the idea was to rest for b2b weekend runs
Saturday- 21- wanted 24, but I ran (literally) out of time.
Sunday- 1 mile as I was hurting
36 for the week. 9 on trails.
I had a lot of pain behind my right knee all day Sunday. I iced and rested, so it ended up as a much lower mileage week than I wanted.
JFK 50 Week 11 of 18
Mileage for the week ending October 5
Monday- off
Tuesday- 5
Wednesday- 4
Thursday- 4.5
Friday- off to travel
Saturday- 24.5 hike
Sunday- off travel
38 miles. 27 on trails.
Saturday I was on the starting line of my 3rd Bald Eagle Mountain Megatransect, a brutal 25.5 mile trail challenge which takes runners up the mountain 4 times. Elevation gains are 5676 feet and loss. I missed the last checkpoint by 3 minutes.
(Next year the mountain is mine.)
Monday- off
Tuesday- 5
Wednesday- 4
Thursday- 4.5
Friday- off to travel
Saturday- 24.5 hike
Sunday- off travel
38 miles. 27 on trails.
Saturday I was on the starting line of my 3rd Bald Eagle Mountain Megatransect, a brutal 25.5 mile trail challenge which takes runners up the mountain 4 times. Elevation gains are 5676 feet and loss. I missed the last checkpoint by 3 minutes.
(Next year the mountain is mine.)
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