tag:blogger.com,1999:blog-64799925183975279722024-02-06T21:49:58.622-08:00Neuby Training/RacesThis blog is simply a tool for me to record and document my training progress, much like a training journal. This way I can also share my progress with those few who follow what I do, mainly family and close friends. Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-6479992518397527972.post-55267693947906161532014-02-10T15:23:00.002-08:002014-02-10T15:25:36.053-08:00Week 5 TrainingWeek 4 was a rest week for me. Just 22 miles logged, mostly on the treadmill. I traveled for work the whole week, so it was tough to get just 30 mins a day on the hamster wheel. <br />
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Training Week 5<br />
Feb 3- Feb 9<br />
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2/3/14<br />
Mon - AM: 6 Road miles<br />
Cold day, easy run. Just down Monument and back Patterson. Trails are still nasty from the rain and snow. <br />
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2/4/14<br />
Tues - AM: 4 mi easy<br />
Very easy run today. Everything is smooth and easy as we start to ramp up miles in the coming days.<br />
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2/5/14<br />
Wed - AM: 6 mi Speed work<br />
This was my first speed workout of the year. Very cold out and cloudy. Getting very tired of the bitter chill in the air. I went over to the lake in Maymount Park and did .25 mi repeats (5) at 10K pace. Its about 1.5 mi warm up there and coming back I did the last mile in tempo pace, sub 7min/mile. Very good, first hard run. <br />
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2/6/14<br />
Thurs - PM: 4mi easy<br />
Just an easy 4 today to recover from yesterday and gear up for Fri, Sat, and Sun. <br />
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2/7/14<br />
Fri - AM: 10mi road<br />
Very early morning run. Forgot my headlamp, so I had to be very patient in the beginning, as the sidewalks in the fan sucks and are easy to trip and fall. As the sun came up, I was able to stretch out the stride and go harder. I went through the fan down to Monument up to Libbe and back down Patterson. I finished up with the 2 mi loop that Jaclyn and I do. 8:10 avg the whole way, which I'm happy with, considering the first few miles were slow. Legs feel good.<br />
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2/8/14<br />
Sat - AM: 15mi road<br />
Taking Jaclyn up to DC later, so had to get this in early. Headed over the Nickel Bridge and west on Riverside. Amazing houses and rolling steep hills. Turned around at the main road 1.8 in and headed back east on Riverside past Forest hill park and over to the Mayan ruins/14th street bridge. Hit Brown's isle and up the steep steps to VCU gym. Main to Lombardy to Monument and home. Great run, legs started to really feel the hills around mile 10. Tough push home keeping 8:15 pace. <br />
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2/9/14<br />
Sun - PM: 15mi road<br />
I knew today was going to be a tough run. I could feel the miles on my legs, but I knew that this feeling I have now will be nothing like mile 60 at the Keys 100. Another cold day. Got home from DC around 11am and suited up for the tough push. Even though my legs were tired, I felt comfortable for the first 10 miles. The hills were the real pain for me. My pace got faster as I went though. Around mile 12, I felt completely exhausted. I thought to myself that I need more runs like this to get myself prepared for that 'edge' that I'm going to have to take myself to and go beyond. Last few miles I actually sped up, cause I just wanted to get this over with. <br />
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61.1 miles - 8:16<br />
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Great Training week. Started easy, got in some speed work, and finished long. Very tired of this bitter weather. Probably drank a few too many beers this week, but oh well. Next few weeks its going to be critical that I listen to my body and plan my miles out as work gets busy and distances get longer. I didn't get on the trails at all this week. They were nasty and time didn't permit. I hope this week I can get on them a few times. <br />
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Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-1849153810360667712014-01-26T11:22:00.000-08:002014-01-26T11:22:25.632-08:00Training weeks 2 & 3<div class="p1">
<b>Training Week: 2</b></div>
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Jan 13 - Jan 19</div>
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<i>1/13/14</i></div>
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<b>Mon-AM: 1500m Swim</b></div>
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Hit the pool this morning. 1500m of easy swimming with two 5 min efforts and 10 x 50 on 1:00. Nothing special, just get back easy. Looking forward to some passes across Lake Gaston this summer. </div>
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<b>PM: 5mi trail run</b></div>
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Parked at the Nickel Bridge and headed down the north side trail. Went to the last section before the big mud puddles toward the end and turned around. Felt good being on the trails. Thought I was running fast, but the watch told me otherwise. Humbled. </div>
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1/14/14</div>
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<b>Tues-AM: 4mi road</b></div>
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Rain came down hard this morning. Ran 4 miles smooth and easy, holding back most of the time. Didn't look at the watch at all until I was finished and pleased to see I was 8:45 pace, right on the dot. Exactly where I want to be for the first 50 of the Keys 100</div>
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<b>PM: 6.5 mi trail</b></div>
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With mud all over the trails, I knew this too would be an easy stroll through the woods. Parked at the Nickel bridge and went down buttermilk trail to forest hill park loop. Love being on these trails. My pace was very slow, but I wanted it that way. Really need to practice patience. </div>
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1/15/14</div>
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<b>Wed-AM: 1500m Swim</b></div>
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Continuing the theme of easy swimming, I did 3 x 300s swim, pull, paddles with 6 x 50s on 1:15 with hard effort. Easy warm up and cool down after. Stroke felt better, but sloppy toward the end on the workout. To be expected. </div>
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<b>PM: REST </b></div>
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1/16/14</div>
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<b>Thurs-AM: 5.5mi group run</b></div>
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Jimmy and Capt met me at the house for another early morning run. Cold. Went down to the bridge and over to Maymount and back around the lake. All road with about .5 on the trail. Legs felt good after yesterdays rest. </div>
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<b>PM- Went skiing with Jac</b></div>
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AMAZING!! love skiing. Crashed a few times. I like to go fast and not so great at stopping. So much fun with Jaclyn and Melissa. </div>
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1/17/14</div>
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<b>Fri-AM: 5.3mi road</b></div>
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Really wanted to ease up today and run smooth with little effort. Didn't look at the pace at all. Went down Monument to Libbie and back Patterson. When I was done with the run I was surprised that my pace was 8:20. Felt much slower. </div>
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<b>PM: 5.3mi road</b></div>
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Ran the same run from this morning. Again, everything easy. Pace was a little slower than this morning but the whole run was done with little effort. </div>
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<b></b><br /></div>
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1/18/14</div>
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<b>Sat-AM: 2.1mi</b></div>
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Did an easy 2.1 miles with Jaclyn today for Meg's Miles. Meg was a local woman killed by a drunk driver out for her morning run this week. Very sad. Love these runs with Jac as they help to flush out all the soreness and lactate in the legs. </div>
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<b>PM: 20 min Row</b></div>
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Did a row session today. Easy 20 mins with one 500m hard effort. Avg 1:52 for the hard and 2:12 for the whole time. Really enjoy having the rower in the basement. </div>
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1/19/14</div>
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<b>Sun-PM: 12.8mi Trail/road</b></div>
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Ran down to the trails and out to the 14th street bridge towards the Mayan ruins. From there, headed west on buttermilk back to the nickel bridge and then back home. Felt ok. Not great. A lot colder than I thought, especially with the wind. Good to get out for a long one though. </div>
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Totals - 46.7 - 7:11</div>
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Great second week. Mixed it up with some longer stuff and back to back runs. First long run was good. looking forward to get over 20 miles and doing it easily. Fitness is coming back though. This next week is going to the last of three weeks training and then a rest week, so need to stay focused. </div>
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<b>Training Week: 3</b></div>
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Jan 20 - Jan 26</div>
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<i>1/20/14</i></div>
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<b>Mon-AM: Rest</b></div>
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Travel to Blue Bell, PA. All day work</div>
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1/21/14</div>
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<b>Tues-AM: 4mi Treadmill</b></div>
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Early miles on the treadmill before work. Very easy running</div>
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<b></b><br /></div>
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1/22/14</div>
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<b>Wed-AM: 6 mi Treadmill</b></div>
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More easy running on the treadmill before work. Its 5 degrees outside anyway, so I wouldn't be going outside even if I could. Traveling back home today. A lot of snow everywhere. Looking forward to getting on the snow packed trails</div>
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1/23/14</div>
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<b>Thurs-PM: 10.3 mi James River trail loop</b></div>
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Leaving from the house, its an easy 10 miles down to the river trails and back. I do this loop many times, and still love it. Has climbs, rolling hills, trail, road, and flat sections. I didn't move real fast today, as the snow and ice was a challenge to navigate. Legs feel like I'm getting back in great shape. </div>
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1/24/14</div>
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<b>Fri-PM: 4mi Trail</b></div>
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Easy 4 miles today. Legs felt great. A lot of quickness, giving me the feeling like fitness is really coming back to me. Still very cold out here, so lots of snow and ice everywhere. </div>
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1/25/14</div>
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<b>Sat-AM: 20.8mi Trail/road</b></div>
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Jimmy and I set out from the house and headed down to the trails with water, gels, and gear in tow. We did two big loops of the trails and then headed back up to the house. We both felt like it was a hard grind the whole day. Def didn't feel like I did yesterday. Our average pace was slow, but with all the ice and snow, along with feel bad, it was actually a great mental and physical training day. </div>
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1/26/14</div>
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<b>Sun-AM: Recovery-Rest</b></div>
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Decided to take the day off. I could run, but I have a flight this afternoon and wanted to see Jaclyn (as I will be gone for a week). </div>
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Totals - 45.3mi 7:16</div>
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Great week, especially with all the travel and weather. Really feel like I'm ready for the next round of training. Have a rest week coming up, and will mostly just get 30 min treadmill runs in with only easy running. I have 60-65-70 mile weeks coming up, so I want to be fully recovered for these. </div>
Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-40639107660544764002014-01-13T04:54:00.000-08:002014-01-13T04:54:32.362-08:00<div class="p1">
<b>Training Week: 1</b></div>
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Jan 6 - Jan 12</div>
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<i>1/6/14</i></div>
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<b>Mon-AM: 3mi easy. </b></div>
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Ran with Jaclyn up through Cary Street and around down Blvd and Monument. Great first run back. Easy 10/mi pace. Nasty rain and wind, but warm</div>
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<b>PM: 3mi easy</b></div>
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With an easy run this morning I wanted to get a feeling of how I felt at what will be my Key West race pace of 8:45/mi. Ran down Monument and back through Patterson. Felt good, but not great. </div>
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1/7/14</div>
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<b>Tues-AM: 4mi easy</b></div>
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I wanted to see how 8:45/mi would feel again. I head down Monument and back Patterson again. Thats kind of my staple afternoon road course. Easy traffic signals to navigate and pace to keep. Felt ok, not great. I think its just the first few runs back and cob webs to get worked out. I am though, really happy to feel like I am back to training again. </div>
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1/7/14</div>
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<b>Wed-PM: 4+ mi</b></div>
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Finally got back down to the trails. Ran Buttermilk from the nickel bridge parking lot. Turned around at the Forest Hill parking lot. I really like this route, as there isn't really anything flat. All up and down hills that really test the lungs and heart. I kept an easy pace, trying to pull back most of the time. </div>
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1/7/14</div>
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<b>Thurs-AM: 5.5mi group run</b></div>
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Early morning run with Jimmy and Will. Love being out this early. Feels like a ghost town, like you own the city, when everyone else is sleeping and you are training. This was an easy run. Couldn't really get warmed up till about 3 miles into the run. Headed down Blvd to the river and across to other side of Maymont Park. Ran around the lake on the way back. Hills really challenged the legs, but felt really good the last mile. Great running with Jimmy and Will, as always. </div>
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1/7/14</div>
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<b>Fri-AM: 2mi easy</b></div>
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Jaclyn and I did 2 easy miles, on our traditional route around our house. Its a great way to wake up and get the legs warmed up for the day. </div>
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<b>PM: 4 mi - smooth & easy</b></div>
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This was the first run where I felt completely smooth and running an easy effort. I didn't look at the watch for my pace the whole time, and finished with a 8:32/mi avg. Very happy with that in this first week. I am starting to really itch for those long runs though. </div>
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1/7/14</div>
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<b>Sat-AM: 3.5mi w Jaclyn</b></div>
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With it pouring rain outside, Jaclyn and I took off for an easy 3.5mi effort. It was warm out though, so that made the wet clothes a little more tolerable to wear. 60 degrees. We saw Jimmy flying by extremely fast. I just have to stay focused on my plan and I too will be running fast soon. Legs felt great, but I tweaked my knee stretching and can feel some discomfort. </div>
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1/7/14</div>
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<b>Sun-AM: 6mi easy/fast</b></div>
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Parked at the Nickel Bridge with Jac and headed out and back on buttermilk nice and easy. Ran the rest of the way home with a good tempo pace - 7:30/mi. Felt good. Knee tweak is feeling ok, need to apply more heat and ice after runs though. </div>
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Totals - 36.3mi - 5:49.16</div>
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Week Goals : First week back from 3 weeks of rest (sort of, I did get some light runs in). I wanted to get just 35 miles in as I start to ramp up the miles soon. I tweaked my knee a little, I think while stretching. Applying heat before runs, and ice after helps a lot. Nothing major, doesn't hurt while running. Great first week back. Happy to be back training again and itching to go further and faster. In due time. </div>
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Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-55050079517693487132013-12-30T05:30:00.004-08:002013-12-30T05:30:30.752-08:00Keys 100 Mile Training Plan<br />
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<span style="text-decoration: underline;"><b><span class="Apple-style-span" style="font-size: small;">100 Mile Training Plan</span></b></span></div>
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Richmond, VA</div>
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Target Race - Keys 100 - May 17, 2014</div>
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So this is really going to happen. Its no longer a day dream, but a real, in the moment situation for me now. Stating simply that I'm excited is such an under statement. I have so many thoughts running through my head, and feel it might be good to document some of them now, here, at the beginning of this journey. </div>
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I've run my first 50k, first 50 miler, and now it is time to reach for that distance that I feel will best suit my strengths and personality. 100 miles. I've dreamt of this since I was a school teacher in Virginia Beach. I always have wondered what it would feel like to tap those physical and mental places within myself that only something like 100 miles can. I'm not a distance runner, in a competitive-athletic sense. I'm not competing for any win at any marathon. 100 miles is more than just the distance. This is the beginning of my training for the Keys 100, so I can't say I know what 100 miles 'is'. But I will say that I believe it will bring out all the strengths of my personality and soul. This post is about some of the training plans I have for the big day in May.</div>
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<span style="text-decoration: underline;"><b><i>Periodization</i></b></span></div>
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I've planned out the 19-weeks ramp up for distances, speed work, and preparation races starting on January 6th. I'm starting on the 6th because I planned to give myself 3 weeks off from running after my first 50 miler (which was a great success and I feel I have already recovered fully, with one more week of rest to go) Each one of my training weeks start on a Monday. Using the weekends for my long (and most of the time, back-to-back) runs, I have set up a lot of my Monday's to be rest or 'off' days. Jaclyn and I have purchased a rower now, so a lot of my rest days will be spent rowing or in the pool swimming. Most training blocks are two or three weeks long with a gradual increase in mileage. Topping out at 85 miles, I have seven weeks of 70+ miles planned. I have an idea on how most weeks will go, but everything is tentative now and certainly can be adjusted as we go along. Obviously training for a 100 mile race the most important thing will be the "long run" each week. The Keys 100 is almost entirely pavement, so I plan on a 60/40 mix of road/trail long runs. I love the trails, so I can't exclude them…NOT gonna happen. Of course the long runs are going to ramp up with each week, starting with a 20 mile run in week 3. I haven't decided what the longest run will be for this training, but it will most likely be done is Virginia Beach, which has the best barometer to test my abilities with respect to the flat course of the Keys 100.</div>
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<span style="text-decoration: underline;"><b><i>Preparation Races</i></b></span></div>
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One of the best ways to test fitness is to race, obviously. I've planned 3 races thus far that fit into my training plan. The first two races are back-to-back marathons in March, the Pocahontas State Park Marathon and the Shamrock Marathon. The plan is to use these races to dial-in on the race pace required for the Keys. I will not be racing here or shooting for a best time. I will most likely struggle with running slow, but thats exactly what I need to "feel" that pace, especially while running on tired legs. The third race will be the Charlottesville Marathon in April. This is a very hilly course and logistically a great way for me to run, just being an hour from the race start. My goal for the day after this race will be to run another 30 miles at home. All of these races are designed during heavy training weeks, so there won't be any tapering. </div>
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<span style="text-decoration: underline;"><b><i>Rest weeks</i></b></span></div>
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A constant theme in my periodization is also "rest" weeks. I have a total of 5 built-in, with just 15 to 30 miles of running, spending the rest of the time in the pool or on the rowing machine. The goal for these weeks is just to get off the feet and recover from the impact of running. I will also be shortening the duration of the workouts here, to recover from an all-around stand point (I also have a girlfriend I need to spoil, so planned 'us' time will be a major theme during these 7 days). Rest weeks are huge for me. I always come back stronger and really have a big itch to run towards the end of these weeks. </div>
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<span style="text-decoration: underline;"><b><i>Diet</i></b></span></div>
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Here lies my achilles heel. Diet has always been my crutch. I love food, especially cold pizza and chinese food. Luckly I have a Jaclyn Battista on my team, as she prepares such great food with great nutritional value, otherwise I would never eat a vegetable or as much fruit. I can't say I have a plan here, but I will say that I am smart enough to realize what I don't need, so I am going to have to rely on my discipline and focus on what I do need, rather than what I want. Honestly this will be my largest hurdle throughout this whole journey. </div>
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<span style="text-decoration: underline;"><b><i>Personal Challenges </i></b></span></div>
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Most people don't recognize these during a training plan, but I can't avoid them. I have an amazing partner in Jaclyn, so there will be times where I need to plan the week differently or dial back the 'plan' to be sure to keep my relationship in a good place. This is most important to me, so while training will be a priority, it will not jeopardize the strength of our relationship. Second, I have an amazing job opportunity that I am happy to be a part of. This is a major priority as well, as so many wonderful things could lead from this. I am not one to work 100 hour weeks, but I will remained focused on progressing my career. The key part of this is simply planning. I believe that both my relationship and my career will be just fine, as long as I plan my practice and practice my plan. I can't get lazy during these 19 weeks. There will be a lot of mornings and afternoons where I would rather not run, but I will stay disciplined on what needs to be done. </div>
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There is so much more about this race to share so please look for the next few posts to come. I wanted to keep this strictly about my training plan. I will post on how my fitness is going through each one of the races this year and I also plan to post my race strategy, as I will have a full crew with me in the Keys crewing during my race. </div>
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TFR -Wes</div>
Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-756613539463269082013-12-19T06:27:00.002-08:002013-12-19T06:42:09.985-08:00Lookout Mountain 50 Mile Race Report<span class="Apple-style-span" style="font-family: arial, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse;"></span></span><br />
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<b><span class="Apple-style-span" style="color: #eeeeee; font-size: small;">Lookout Mountain 50 Mile Race Report</span></b></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">Chattanooga, TN December 14, 2013</span></div>
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<i><span class="Apple-style-span" style="color: #eeeeee; font-size: small;">(First 50 Miler)</span></i></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">Training over the last few months was amazing. I put in more miles, more runs, and more effort than I have for any previous race before this. I'm not an experienced runner, so the training plan was something I just put together literally on a napkin and simply stuck to it. Come hell or high water, I was out running every day (<i>with multiple rest weeks of just 15 miles built it</i>). I also had two races during this time, during training weeks of 70 ad 75 miles. I would like to note that the second race was a PR in the marathon distance during the hilly Richmond Marathon, 3:26, followed by a 15 mile run the next day. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">I tapered for three weeks before this race. I think that might have been a little too much, and will adjust from this experience in the future. Driving to Chattanooga was easy, leaving at 4am from Richmond, VA. We got down there by 2pm, checked into the hotel, and headed over the packet pickup at the old Rock Creek store site. We got to see a good friend, Philip Mansueto, and chatted with him and his family for a few minutes in the parking lot. Leaving packet pickup I had this huge rush of anxiety and nerves about the race. 50 miles is 50, 5…0…miles!! Not a short race. In fact it would be the longest physical activity of my life. We had dinner and a few beers (with water) at a local restaurant with Jaclyn's mother Tammy, who came into town from Mississippi to help crew me along at several aid stations. After getting to bed pretty early, I just tossed and turned all night, never sleeping for more than an hour at a time. I guess thats to be expected.</span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">Alarm went off at 5:45am to pouring rain outside. Looking at the doppler radar, it was only supposed to get worse for at least the first half of the race. Temperatures were in the mid 30s, so it was going to be a cold, wet, and long day. "Get over it, can't control it", I told myself. Driving to the race, Tammy and Jaclyn were talking about what I should do if I got hurt or needed to drop out for some reason. Thats like talking to a NASCAR driver about a car accident and what hospital they should be taken to….COME ON!! I made it very clear, I wasn't dropping out. Period. I brought my headlamp.</span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">In Tennessee the sun doesn't rise until close to 8am, so the late 7:30am start was partly done in the dark. The race start was a typical big banner and gun, with this being a championship race. I prefer the 'old-school-side of-a-picnic-table' kind of race, but this wasn't really a concern of mine at this point as I was just happy to be healthy and ready. When the gun went off though, I didn't expect the race pace to be so fast. It felt like a 10k race on the quarter mile stretch of road before diving down the mountain on single-track heaven for 14 miles. I pulled back and just let at least 50 people go in front of me. I wanted to go real slow in the beginning. However I did find out why they were running so fast. They wanted to get to the single track first before getting stuck behind much slower runners, which I guess I got luck cause the group I was with was running just my pace. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">My strategy today was to go slow and just gradually increase the effort throughout the first 30 miles of the race. I knew after 30 miles I would be in uncharted territory, so I was prepared for the carnage to come from that point. I had no expectations on pace, time, or place and didn't even wear a watch, as I have a tendency to check my pace and time. I was running strictly on FEEL. I carried two water bottles the whole day, starting with pickle juice and water for the first 8 miles. These were all downhill miles, with crazy cliffs to the left. In many spots if you tripped you could easily end your life. I was amazed that the race was allowed to run next to these cliffs, with more than 300 people starting and funneling into a single track trail. I felt relaxed and comfortable, drinking and talking most of the way. At the first aid station I was one of only a few to stop. I filled both bottles up with water, took two salt tabs and ate two gels while continuing on. I didn't even lose my place, as I easily caught up with the group I started with. From here we kept the downhill theme for another 6 miles to the first aid station where I could see Jaclyn and Tammy. I ran with Erno, an experienced ultra runner for most of this section. He was friendly and offered one piece of advise that would come in handy later, "Just know, that at some point you're going to feel terrible, you're going to have a bad-patch, and work through that. You'll feel better on the other side". </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">At mile 14 I could see Jaclyn and Tammy in the distance, as they were dawning their trademark green ponchos. They were both cheering load and were such a great site for me to see. I felt great and filled up one bottle with pickle juice and one with water, took some gels from Jaclyn, and got a 'see you soon' kiss. Right after this aid station I knew we had the long climb back up the mountain. So I took a deep breath, took off my coat, and headed up. In Richmond, VA you can't train on mountains, so I had hoped that my extra mileage and tough speed work would allow me to find a rhythm up the mountain. I continued to feel great. I passed several people with a steady grind and fast paced hiking style that is certainly a strength of mine when the ground pitches to a steeper grade. There were several times where I felt I might be off course. For more than and hour, I didn't see another person or see any markers that led me a certain way by the race organization. I could tell that people were making tracks on the trail, so I continued on my way. Soon enough I came across signs left by the race org and could see several runners up ahead on the switchback climb. Relief. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">At the top of the climb I could hear the crowd from the Start/Finish line, as the race did a big loop back to this point for the first half and for the second half (<i>the race was in a figure 8 loop</i>). I stopped to fill up my bottles from Jaclyn and her Mom and talked with them for a few minutes. Jaclyn kept saying "you're in the top 20, you're in the top 20". I just shrugged it off though, as I knew there was a lot more ground to cover, and felt there was going to be a gut-check or two coming pretty soon as well. I left here feeling good, but just a quarter mile down the road got lost and off course. I was immediately pissed. One of the race officials saw me and quickly directed me back on course. I didn't lose that much time, but the whole thing got me frazzled and irritated. I hate being lost in a car, so imagine my reaction to being lost in a race. ha. Once back on course I got into a steady pace, smooth and easy. All of a sudden though, I ran head on into four guys. WHAT?!?! They instructed me that I was again off course. They were the top four runners and I was running head-on into them. I was pissed, irritated, mad, and confused. I turned and ran with them for about 30 seconds when we ran into Erno. I remember him telling me that he had run this race 3 previous times and he said I was on the right track, so I again turned around and head back the way I came. I knew I could trust him, as he was very confident about the way to go. From there, we ran into another group of 10 runners who were off course running straight at us. They too had to turn around and run with us. I thought back to what Jaclyn had said though…"you're in the top 20"…doing the math, if I had just run into a total of 14 runners who were ahead of me, then I must be in the top 10 now. WOW! The race just turned in to a race, I thought. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">I was right, but I was also in trouble. Now I was starting to run their pace, and this wasn't smart. I should have just let them go and eased back into my rhythm. That was the competitor in me coming out to play with the big boys. Around mile 28 I stopped at the aid station to get some water and HED. After taking a few more gels and salt tabs, I left the aid station in really good spirits. I decided to walk and put my iPod in for the first time. As soon as I did I ran into a guy I met at the start line, Neil, who was also running his first 50. We chatted for a while and made it to the rope section of course, where you had to climb a very steep section with a rope to the top of the mountain ridge. As we crested the climb, the ridge turned out to be a gentle incline that completely put me on my ass. I immediately had this feeling of exhaustion. I got depressed and felt like I wasn't going to make it. I kept pushing on, walking at a slower pace than my previous steady power hiking rate. I was defeated. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">As I topped out on the ridge, it turn quickly into a downhill section that hit a portion of the trail hit hard by some kind of storm. There was a lot of cut up branches, down trees, and debris everywhere. I struggled again here as the trail went up and down. Making the final climb to mile marker 34, I knew I would see Jaclyn and her Mom. I came to the aid station with a massive crowd of people cheering. I was 18th but feeling terrible. I told Jaclyn and Tammy that my legs were shot. I didn't know how I was going to finish. In the aid station I got some powerade and water from Tammy and gels from Jaclyn (<i>I will note that I experimented with gatorade and powerade during training, and gatorade gave me terrible stomach cramps. Powerade sat well in my stomach and gave me the electrolytes that I needed. I highly recommend experimenting with different aid items before a race</i>). I made my way over to the food station and grabbed some sugar gummy bears that really hit the spot. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">I left the aid station with a defeated attitude and ran about a mile with terrible thoughts of dropping out. Suddenly though, I started to run, and run, and run. I was listening to music and just running easy. I gained this sense of misery and accepted it. I pushed on, and on, and on. Through this whole 4 mile section I felt better and better with each mile. I finished by coming into the aid station again to see Tammy at the top of the hill screaming at me. I was smiling and gave her a big hug and told her that I was feeling much better. I couldn't believe it. Erno was right. I felt the sense of defeat, that 'bad-patch' he had told me about. I just pushed through it and felt better on the other side. My spirits were high and I knew I was going to finish. I didn't care now even if I hit another bad patch, I would just put my head down and power through. I described it at the end of the race to someone, that I wasn't really feeling better. I still had a lot of pain in my legs, exhaustion, lack of motivation. I just had learned to cope with it. I accepted it and ran with it. This was a place I had never tapped before.</span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">After I left the aid station, I carried some sugar gummy bears out with me for the first part of the next section. This part of the trail I had already seen from outbound trip, so I was a little hesitant by the amount of climbing still required to finish. Feeling good though I push the pace and ran hard, hiking some of the up hills hard, hands on knees grunting. I was pleased to hit the now gradual downhill on top of the ridge and run the whole way back to the rope section. I passed so many people, still at mile 30 in the race and knew how much struggle, aka miles, they still had left. I felt bad for them, but didn't say a word, other than encouragement.</span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">At the last aid station I joked around with the volunteers who were amazing all day. I didn't spend much time here, as I just wanted to get this race over with. I crossed a wooden bridge just after a quarter mile and saw a porto-john straight ahead. I needed to pee again so I ducked in real fast. As I left I continued down the dirt path about a quarter mile with a larger stream on my left. I kept hearing something other than my music to my left and finally found out what it was. It was two runners in the same race, but on the other side of this large stream. SHIT!! I was off course again. I was pissed, irritated and mad. I missed the course markings again because they were laid down from all the rain and mud. The race organization didn't put any ribbons on the trees, they were all on the wet muddy ground. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">As frustrated as I was, I didn't have time or the energy to spend on being upset for long. I just focused on the last 6 miles. As I worked my way down by the river, I knew I was going be heading up to the finish with a long 5 mile climb. Again I hit a bad patch. Probably self-inflicted though, from missing the course and getting upset. I kept moving forward but not at the pace I wanted to. Neil, from the beginning of the race, again came barreling past me. He had some friends running with him, that I thought was against the rules, but they were all nice and encouraged me along. If I were racing for the win, I would have been pissed, but I didn't really care. I was in survival mode at this point. In the last mile I came back to the powerline section of the course that was covered in mud. I passed two people here as they were struggling to run in the thick mud. With a smile on my face I knew I was going to finish. I almost want to say that I slowed to savor the moment. I was smiling, laughing, almost crying with joy. I could hear the finish line announcer. When we came up to the finishing area I was running with another guy who I hadn't spoken with. He was ahead of me by about 5 yards for the last mile and I just let him go. I stopped and turn to see if anyone was coming. I wanted him to get his glory without me in the picture and mine without him in the picture (<i>though Jaclyn was shooting video</i>). I could hear the cheering for him and starting running again. I saw Tammy at the top of the climb and kept on running with a smile. She was extremely loud, amazing crew member, and supportive all day. As I made the final turn out of the woods I could see Jaclyn standing by the barriers at the finish. I threw my hands in the air and realized I actually made it 50 miles, and absolutely loved it. The woman at the end egged me on to run the last few steps, but I didn't care one bit. I walked, savored, and will never forget those moments. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">After the finish I sat cold, wet, and hungry and just replayed the day with Jaclyn and her Mom. Their stories of the day were almost as exciting as mine. It was no easy walk for them traveling all over the mountain to several locations in the rain and cold to see me for 30 seconds at a time. They told me that they had a lot of fun, which I believe, cause if you know Tammy, you know she likes to change scenery and take care of people, and this was a 9 hour and 16 minute event of just that. BIG thanks to Jaclyn and Tammy. So grateful to have shared it with them. I can't wait to do this again. Addicted. </span></div>
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</span></span>Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-3682453319981563202013-12-11T04:32:00.001-08:002013-12-19T06:42:42.111-08:00Eastern Divide 50K Race Report<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif;"><b><span class="Apple-style-span" style="color: #eeeeee;">Eastern Divide 50k Race Report</span></b></span><br />
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">Pembroke, VA <span class="aBn" data-term="goog_1868380273" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">June 22 - 7:30am</span></span></span></div>
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<i><span class="Apple-style-span" style="color: #eeeeee; font-size: small;">(Got to Baltimore super early for a meeting and finally finished this while sitting in a parking garage for two hours. With this race done, I have my first 50 miler in Tennessee this Dec. Promise that race report will come soon after)</span></i></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">First Ultra Marathon - First Trail Race - First Mountain Race</span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">As you can see, a lot of first's here. The anxiety levels were very high for the better part of 4 days for this one. Not really nervous, but more fearful of what to expect. This wasn't really a <i>race</i> for me, as I wasn't looking for a win or even a top "x" finish. My expectations were to finish strong and to try to pace it right to get under 10min miles for overall time. Before you read on, I'll preface this with stating that I grossly under-estimated the amount of elevation gain and how that would relate to my expectations on pace and feeling strong. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">The start of the race took place at the Cascade Falls in the Jefferson National Forest, just 15 mins west of Blacksburg, VA. Great place for the start of a race. When you pull up you can hear the roar of the falls, but can't see them through the thick trees. The race start was very 'old school'. 138 racers lined up on the side of two picnic tables, where the race director stood on top and counted down…"5,4,3,2,1…get after it". No gun, no start line, no corals, no crowds lining the route, just a trail straight ahead, and a creek in the first 100 yards to get your feet wet right from the start. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">Jaclyn had come with me, dropping me off at the start, as this was a point to point race. She took some pictures and video and then drove about 20 miles to the finish area and the first and only aid station where she could see me throughout the day (22miles into the race- Aid Station 5).</span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">The first 4 miles of the race were straight up the side of Butt Mountain. 3,068ft of climbing in the first 4 miles, with very little spots to run with any consistency. About half way up I realized this was going to be a long day, with a lot of power hiking involved. Hands on knees, hiking with some kind of speed I finally made it to the top. The first aid station was this old fold-out table that I thought was going to break with just the slightest breeze. The race director, Kirby, had run with us to the top of the mountain and met up with the truck that was there. The trail turned left onto a fire-road that ran along the top of the ridge. It felt like at least two miles we ran on the ridge before dropping down the other side. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">I knew that climbing wasn't going to be my strength, however I knew I had the quad muscles to descend hard. So I just let loose and fell down the mountain. I passed probably 15 people on this stretch of trail. It was good to be out front too. There were massive pools of water along the road and if you got stuck behind a bunch of people it would have taken forever to navigate through there. Just as you could feel you were coming to the end of the downhill section the second aid station popped up. CHEEZITs!!!! My absolute favorite food, full of salt too. Stocked up on some water and busted out the music. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">I jammed for about 8 more miles before the next big climb, passing 5 more people. As soon as I hit the climb though, the legs started feeling very heavy. I got into a good rhythm of running and hiking. I would look up to a certain tree and decide I would run to another fixed point on the climb, then walk and repeat. The climb seemed to never end. As soon as we crested the mountain though, I passed two others and again fell down the other side. I felt pretty good here, but was starting to get tired of music, tired of water, tired of running, and realized quick that I had many more miles. This is where really good long run training becomes important. Its not just for the legs, but for the mind. Keeping focus this long is tiring as hell. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">As I hit a flat section I started to think of seeing Jaclyn at the next aid station. I was hurting at this point (mentally) and knew that would bring me some good vibes. But BAM!!! another incline. This time it wasn't as steep, but the first two climbs just took it out of me. Normally I would have run this section, no problem, but I was spent. Back to my run/hike method adopted from the last climb. At this point in the race I was on track to break 10 min/mile. I started slow and gradually cut the <span class="aBn" data-term="goog_1868380274" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">13:30</span></span> avg down to 10:15s and was negative splitting the whole race thus far. I met Jaclyn on the side of the trail just before the aid station. She was sitting with a new friend, another girl waiting for her man to come by (truth was, he passed through several minutes before me). Jaclyn was all smiles and I was happy to see her, but I'm almost positive I wasn't smiling when I stopped next to her. She handed me some more GUs and I gave her my iPod. I think she was surprised I didn't want music, but I had had enough. Jaclyn asked how everything was going and I remember telling her that I didn't realize how much climbing was involved. Probably not the best first ultra to choose, especially considering I didn't have a lot of mountains to train on in Richmond, VA. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">I ran out of this aid station ready to get this thing over with. I was having fun, but I just wanted to be done with the hiking. I wanted to run. I knew it was only 8 miles to the finish and that I could easily finish 8 miles. DNFing never came into the back of my mind, as I was set on finishing, even if I had to crawl to the finish. For the next 3 miles it was a gradual downhill, so I ran and ran hard. I kept thinking though, that if we are going down so much, then we are going to have to go back up at some point. This was going to hurt. The first climb wasn't too bad. Some hiking here, with periods of running. For 2 miles I would run about 1/4 mile and hike a 1/4 mile. Then I could feel the incline really increase. I could see the top of the tree line, and knew I had a ways to go. I was hiking for several minutes in a row and felt the pace slipping away from me. I just couldn't run. I was tightening up and thought that if I just kept moving forward I would eventually finish the race. Then….BAM!! Another steep climb. This time it was so steep that I thought I was going to have to put my hands down on the ground and crawl up, literally. I was cursing mad. This climb wasn't long but I had to stop several times with my hands on my knees it was so steep. When you got to the top you could see the aid station in the distance. It had to be a full mile away though. It was this long field that you had to run through. No trail. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">This was the second to last aid station. I was so happy to get here. I walked for a while and drank some water and coke. I saw a few people stop and lay down, so I decided that I needed to keep moving. I saw on the race profile that there was one more decline here and then an up hill finish. 3 more miles, just 3 more long ass miles. I passed a few more people here and felt good about that. However along the way down I could feel my legs really starting to tighten up. I was cramping bad. My thighs were locking up and my calves were on fire. As I started the last up hill everything was locking up. I was cursing to just get through this. I could hear this horn in the background, so I had to be close to the finish. The last aid station was just 1 mile from the finish. I could see the clearing the whole time. The trail turned extremely technical. You couldn't run this section even if you were fresh. I was jumping, hoping, and ducking through trees to get to the finish. Once you made it through this gauntlet of rocks and trees you were directed back on to another fire road leading up to the clearing and finish line. </span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">So happy to finish and pleased with my effort. I could honestly say, that I couldn't have finished that course any faster. I gave 100%, and was pleased with just that. I kept think "forward progress, just keep moving forward". My time was 5hrs 27mins for 30.2 miles. 7,893ft of elevation gain. Avg heart rate = heart attack. (Didn't bother wearing a monitor)</span></div>
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<span class="Apple-style-span" style="color: #eeeeee; font-size: small;">TFR - Wes</span></div>
Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com2tag:blogger.com,1999:blog-6479992518397527972.post-39572037204431011802013-04-01T10:06:00.002-07:002013-04-01T10:06:55.773-07:00<br />
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4/1/13, Richmond VA</div>
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<span class="Apple-tab-span" style="white-space: pre;"> </span>Happy Easter Everyone! I've never been one to celebrate Easter, but I certainly can recognize it and appreciate what it stands for. I am a Christian and do pray often, but I have much more of a philosophical approach to how I recognize these types of special days. I tend to lean more towards having a day of thought around what meanings and inspirations I can take away from the recognized day. This year was no different for me. </div>
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<span class="Apple-tab-span" style="white-space: pre;"> </span>Jaclyn decided to retreat to Mississippi this weekend, having a few days off from work to see her Mother. I was left to guard the house, and survived with the instincts I acquired through years of living alone, with beer and frozen pizza. Great time to reflect on life, future life, and in particular what Easter represents to me. Of course the best way for me to think is during long extended periods of physical stress. It slows my mind down, just enough to hone in on clear thoughts. My best ideas, decisions, and action items come from these event-like athletic circumstances. Being that I had all day Saturday to myself, I figured why not stage one of these occasions. </div>
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<span class="Apple-tab-span" style="white-space: pre;"> </span>I had a plan to run, hike, or traverse 17 miles of Richmond's local area "Fan" and lower hilly trails of the James River. In planning the course, I took into account how I knew I would feel throughout the run. I planned to completely trash my legs. I end up completely trashing my whole body and breaking my psyche down to the root. My fingers hurt after this run, yet I was smiling and in some kind of Zen state throughout and after. Emotionally I was exhausted. I went from feeling ok, to feeling happy, to sad, to mad, to happy, irritated, and back to feeling ok though this process. I had every emotion. It wasn't just a great run, it was a bad run, a reviving run, a painful run, and a rejuvenating experience.</div>
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<span class="Apple-tab-span" style="white-space: pre;"> </span>Like most endurance events, it takes some time to get in the grove of things, find that pace or comfortability. I remember distinctly this taking place around mile 7 inside the Forest Hill park area on the south side of the James River bank. I had done 4 miles through "the Fan" street sidewalks <i>(which could be considered </i><span style="text-decoration: underline;"><i>trail</i></span><i> taking in account that nothing is even and it can be very technical footing).</i> Hitting mile 7 though, I got into the rhythm of the ups and downs of the hills and the short flat sections where the heart rate could recover a bit. My thoughts became very clear here. </div>
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<span class="Apple-tab-span" style="white-space: pre;"> </span>Recently I read the book "Born to Run" by Christopher McDougall <i>(highly recommend). </i>One of the major take aways that I got from the book was about HOW did our ancestors survive on running prey down. HOW have we evolved to be this society, largely around the world, that relies on transportation provide by something other than our own means. Being that it was Easter, you have to think of the environment that Jesus must have "run through" <i>(pun intended). </i> Running almost solely on trails, I began to think of how the connected towns, villages, and cities must have been linked by trails or dirt paths. These were the highways of the time. When Jesus wanted to move from town to town, did he simply go for a trail run? What kind of distances were they covering then? Were there aid stations? Probably not. </div>
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<span class="Apple-tab-span" style="white-space: pre;"> </span>17 miles turned into 23 miles. I felt good, not great. Good enough to keep pushing the limits. I found that grove and stay in it, until I was completely fantasizing about getting home. Rarely does anyone push those limits. I was tired after 10 miles, hurting after 15, exhausted at 20, and just plain trashed right at 23. I've only been back to running for 4 months, so I was very pleased with the distance covered. It wasn't so much the distance though that I was so thrilled with. It was the experience and the different mind set that evolved throughout the process. The survival instincts that took over through the last few miles were so intense that I felt completely alone with tunnel vision to get home. </div>
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I plan on doing this run again next weekend. Maybe not the full 23 miles, but certainly far enough to regain that feeling. Recovery has been great since Saturday. I ran six miles yesterday (Sunday) and the legs although tired, performed without any pain. Being that I'm not God, or a God of any kind, I rest on Monday. </div>
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I dare you: Plan something of the like. Thing of something you might be capable of, and add more to that. I kept repeating to myself <i>(as I am training to two ultra marathons this year - 50k & 50mi)</i> 'Your long run isn't far enough if you didn't have to walk a good portion of it'. </div>
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Thanks for Reading - Wes</div>
Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-12814594500680912902013-02-27T06:06:00.001-08:002013-02-27T06:06:26.203-08:00Sleepy head<br />
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5:45 - Wide awake, can't get up. 5:53 - Still wide awake, wants to go back to sleep. 5:58 - Turns off alarm on phone, which was set to go off at 6am. 6:15 - Still awake, realizes that if I don't get our of bed now I'll be very upset later. 6:21 - Finally out of bed.</div>
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6:36 - Watch starts </div>
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Ever have those days where you just can't get out of bed? This morning I had a full conversation with myself about how I felt and what I really wanted to do. It went like this…<i>"Ahh, fuck it, I can go back to sleep and run later. No, you made plans this afternoon and you can't go back on them. Fine, I'll just take the day off. No, you took Monday off, you need to log some miles this week and get speed work in for your half in April. I know but I'm just so tired. I didn't sleep enough. Fine, I'm up".</i></div>
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I have a half marathon I signed up for in April. Usually the motivation to get up and run is always there. For some reason, I've been having trouble getting up the last few weeks. I typically have the ability to just push it off until the afternoon, but today I didn't have that option. It was an early morning run, or nothing at all. I don't think I need to just log miles, as much as I need to get quality miles in. Yesterday was an easy run and today I did a fairly hard run with some speed work thrown in (short compared to a real speed workout). </div>
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March is going to be a fairly tough month for me and my training. I really don't enjoy doing hard speed workouts, but I realize I have to in order to get my legs, lungs, and heart ready for April 14th. To date I've been doing fairly light pace, but going much further than I used to. I think my heart rate has only been over 160 a hand full of times in the last three months, which is fine for this time of year. I just dread the hard-pounding-legs thrashing speed workouts. I notice that my recovery is slower with those type of workouts as well. All of this is going to pay a toll on my motivation and desire to roll out of bed. </div>
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Now I know what some of you may think, "If you like running long, and hate speed workouts, then just run long. Do some Ultras or Marathons this year instead of Halfs and 10Ks." Well that is the plan. Ive signed up for a 50K in June and will be signing up for a 50 Mile run in November. I enjoy long slow distance (LSD). I signed up for the Half Marathon this April as a redemption move from last year's sad Shamrock performance. I signed up for this race to try and feel like an athlete again. I ran this same race back in 2011 and finished 2 minutes off my PR time for 13.1 miles. Now, I'd like to get close to that. Just to feel like I still have something left in me. Its tough not competing at a high level. I know the next few years will be the last shot I have at that feeling. I still have a long way to go to get back in shape, loss weight and regain form, but I am on a great track. </div>
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I just need to get my ass out of bed. 7:15 - Watch stopped. </div>
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TFR -w</div>
Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-14212222700668974202013-01-22T05:44:00.000-08:002013-01-22T05:44:02.985-08:00the Lost...long run<br />
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<span class="Apple-style-span" style="font-size: small;"> Its been a little while since my last post. I've been training a lot though, just lazy to turn the home computer on. Not a lot of excitement to write about until this past Saturday's run with Capt Will Johnson. This run was special is so many ways. The first time in Pocahontas State Park, I was pumped to get on the trails that everyone always talks about here in Richmond, VA. I've had dozens of friends say that this park was so much fun to run and ride (mountain bike). The Capt and I were going to head out on one of the main trails, the Fendlay Station Trail, which completely circumnavigates the outer limits of the park on fire road type terrain. As we headed west on our excursion, both of us were trying to figure out the right route to take along the way with trailheads directing us. At about the half way point we came to a parking area with camping grounds and an amphitheater type venue for gatherings. We got lost a bit, as the trailhead directed us to some camp grounds where we couldn't find a trail to run on. Circling back the mistake probably cost us just an extra mile, no big deal right? Wrong. As we found the correct trail, we apparently must have missed the sign that designated this a HUNTING zone. We figured this out the hard way, as at about mile 10 we came across some heavily armed orange covered country boys. We got that look of 'what in the hell are you guys doing running through here'. As we kept running, I knew that there was going to be a stream up ahead. From there it would be 3 miles back to the car, totaling 13.5 miles. We were talking about how illegal it was to be hunting in a state park, when BAM! There it was. This little stream turned raging river, right next to a dam which was letting water over its edge at a very quick rate. Just as we were thinking 'why isn't there a bridge here' we saw a sign that clearly read "Beware, you are entering a hunting ground". I guess this was no longer the state park we were supposedly running in. There was just no way we could risk trying to cross. Our legs would be wet at the least, and god forbid one of us fell all the way in. It would be too long of a run back to the car (where we didn't have extra clothes) in 20 degree weather. Faced with this challenge we decide to circle back to a trail we saw half mile back and try to use it to get to the adjacent street to lead us back to the car. I thought this would be a mile or so off our course, no big deal. Wrong. This trail lead us to a private property area which was owned by the YMCA. We thought for sure that we couldn't be shot on a property owned by the YMCA, right? From here we were trying to find another trail that would lead us back to the street. Once we found our way to some kind of road, we were soon to realize that we were much further off track than originally thought. My mile or so prediction turned into 4 or 5 miles off course real quick. Once we reached the main road, I turned to Capt and said, "well the good news is I know exactly where we are, the bad news is we are no where near the car". I didn't want to tell him how far, but I knew it was a number of miles away. My legs were starting to get tired, but his were close to shot. We started a walk/run system of about 3 minutes run 3 minutes walk. This worked for about 2 miles, but then they kept getting shorter and shorter. Towards the end it was more like 30 seconds run, 3 minutes walk. When we finally reached the road that would lead us back to the park entrance, we were more than 4 miles away from the car. We had been running for more than 2 hours and were out of water, gels, and most our energy. The road we were walk/running on now was a very skinny road, with a lot of traffic. In most spots the white line on the side of the road didn't even exist. No shoulder, deep ditches, and heavy snow were our challenge now. And not getting hit by speeding cars. These 4 miles would prove to be very hilly and difficult, even to walk. Reaching the car, after about 4 hours of running and hiking, we were spent. Capt had never been so happy to see the car. He was graving food. I just needed to get some warm clothes on, as they were drenched in cold sweat and nearly frozen to my body. Looking back, it was a great experience. Pushing much further than originally thought is both humbling and mentally strengthening, knowing that I can go beyond what I set out to complete. TFR -w</span></div>
Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com1tag:blogger.com,1999:blog-6479992518397527972.post-86266304073221116602012-12-30T12:28:00.002-08:002012-12-30T12:28:35.486-08:00The James Loop<b>Richmond, VA. James River trail loop/ Buttermilk, North Bank, Belle island. 1:15. </b>I knew the trail loop along the James River would be 6+ miles, but it was even longer than I thought. I took off from the Pump River Parking lot, right next to the nickel bridge. Its pretty easy with the trail head being right there in the parking lot. Heading East to Byrd Park, I was able to catch up with the trail again after heading through the neighborhood. Its only about 1/4 of a mile of road, so no big deal with my Minimus shoes. I was excited about getting back to the trail though, cause the wind was whipping around, making the already cold air, a lot cooler. With the wet weather we have had lately, the trail was a little damp and slippery at times. I told it slow, just a jogging pace. Taking the suspension bridge across to Belle Island, I started to pick up the pace, as I knew this would be the last flat section before the ups and downs of the buttermilk trail. Once I hit the trail on the other side, it was a consistent up and down terrain. No long climbs or descents but certainly enough variation to change the pace back and forth. I certainly didn't mind, as this was kind of a tune up run to the 10+ miler I'm doing on New Years. I just wanted to get some trail distance in today. I finished up with the Nickel Bridge, heading right back to the car. I met up with a Ultra Running group that I had already passed once on the trail. Nice guys. We chatted the whole rest of the way back to the car. Exchanging information at the parking lot, they were telling me about all the races and events they do. As my legs start to feel better I may be joining on some of the longer runs they do. <div>
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Happy New Year everyone!! I have some pretty big goals for 2013. I hope everyone else is gearing up for a great year and great running. TFR -w</div>
Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-27001554687991396802012-12-28T11:46:00.000-08:002012-12-28T11:46:08.325-08:00BLVD to North Bank<b>Richmond, VA. Blvd to North bank. Road/Trail. 48min. </b>I actually did this run yesterday, but didn't have much time to blog it in. It was pretty simple, just down Blvd to Maymont Park and on to the North Bank trail. I only took it out to the Byrd Park entrance where it opens up to the neighborhood. It was cold and windy. Seemed going out that the wind was in my face and I remember thinking "oh good, it will be at my back coming home". Of course it felt as though it had shifted and was in my face coming back as well. Oh well, still a great run. Didn't take a watch but remember seeing the clock on the wall before I left and when I walked in the door. Roughly 48 mins and 6mi. Heading out this same way on New Years (Tuesday) for the long 10mi loop again, just going the opposite way this time and introducing more of the buttermilk trail on the south bank of the James River. Check back in. TFR -wNeubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-2759307948117308732012-12-24T10:08:00.002-08:002012-12-24T10:08:50.469-08:00Three lost runs...I have three blog post to catch up on. I separated them by date. I hope everyone has a very Merry Christmas and runs well during the holiday break.<br />
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<b>12/21/12 Richmond VA. :45 Cary Street VCU Gym. </b>As soon as I left work, I couldn't stop thinking about the two runs that I had in front of me. Excited because they were planned training sessions, that I knew would produce great results if done right. The first was back at the gym. 30 mins hill workout on the treadmill, followed by 15 mins speed work around the 1/8 mile track (indoors). Warming up for 10 mins, I had the treadmill pegged at a steep incline for the last 20 minutes. It was a great burn. Immediately following that 30 minutes I headed over to the track for some race pace (half-marathon) repeats. One lap easy, one lap race pace. The laps were so short that it felt like a great way to introduce speed work to my workouts. Towards the end of the 15 mins, I had completed 10 race pace laps completely by feel, no watch for splits. Overall it was a great workout, and nothing that I had done before. Considering the time of year, it was a great way to do some speed work. I recommend not using a watch and just going based on feel. Eventually I want to get a few 800m repeats on an outdoor track, before the race in April. <br />
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<b>12/22/12 Richmond VA. 1:36 10.5+ mi Loop/ Road and Trails. </b>I could not wait for this run!! For weeks I planned this loop, including road and all the great trails in downtown Richmond. Buttermilk, Belle Island, and North Bank would all be on the menu. I invited a friend "Captain" Will Johnson. Former Army solider, he was just as excited to do his first longest run....ever! We started the run early, 7am. Cold and a little windy we headed down Boulevard into Maymont Park where we jumped on and across the Nickel Bridge. From there we followed the single track trail of Buttermilk towards Belle Island. Keeping the pace easy, we were talking the whole way. Most likely an 8min pace through the first 7 miles. Once we hit the North Bank trail the up and down running started to take a toll on my legs. Along with the speed work the day before, I started to tire a bit. The "Capt" was barely breaking a sweat. We finished the loop catching back up with the Nickel bridge. I didn't realize going out that the run would finish with the up hill trek back up to the middle of Maymont. It was probably only a half mile, but to my legs it felt like 2 miles. Finally reaching the top, we headed straight back to the house. The pace picked up just a bit, but we were both aware of just the short distance we had left. This was a great route, and certainly one I will be repeating very soon. My goal is to do this run twice a week and a longer one on the weekends. Obviously day light savings time will be needed for this. Can't wait. I wore my new Minimus 110s. They have a little more support and cushion than the trail shoes, but still a Minimus shoe. <br />
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<b>12/24/12 Virginia Beach, VA :55 6+ mi Seashore Park Trails. </b>Down in VB for Christmas with my family, Jaclyn and I have been staying at the condo. In my home town it wouldn't be right if I didn't run in my favorite park. I drove down to the 64th street entrance. You don't have to pay if you park here, and there are more trails to choose from. I think if you live in VB you should be able to use the park for free (but thats another type of blog post all together). I decide to head out on the osprey trail, near the water. Haven't been down this way in a while and saw that there was alot of downed trees and debris from the storm (Sandy). I kept the pace easy. Wearing my New Balance Minimus M10 Trails shoes, I wanted to stretch my legs out from the long run just two days ago. The plan was to see how my legs felt at the 2.5 mi mark, where the trail splits. Feeling bad I would have headed back down the long creek trail back to the car, but I was feeling rather good and just loved being back in this park. I went out to the white fish trail, which eventually loops back to the main trail (Cape Henry) and back to the car. Total I think the run was over 6 miles and I think I was gone for about :55 mins. I used the car clock to guess the time. Another great run. I'm thinking of waking up early tomorrow (Christmas Day) and doing another 4 mi loop before heading over to the parents and opening gifts. We will be traveling back to Richmond, so thats really the only time I have for a run. I hope everyone has a very Merry Christmas. Run happy. TFR -wNeubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-22735925174637719602012-12-19T07:12:00.002-08:002012-12-19T07:12:29.952-08:00Work, Hamster Wheel, Work...repeat<b>12/19/12 Richmond VA, VCU Cary St Gym.</b> Its been a few days since my last post. Work has gotten very busy with the end of the year and end of the quarter. Anyone in sales knows exactly what I mean, pressure is high. I have been running though. Jaclyn and I have been getting up and going to the gym in the morning for some treadmill work. When I say "work on the treadmill" I mean I haven't just gotten on and started running. I have switched back and forth from hill workouts and speed. Today I warmed up for 30 minutes and did a little speed work. I finished my workout this morning by running back home from the gym, just 2.2mi away. I ran pretty fast. I wanted to step just over that comfort zone line and feel a little burn. I didn't wear a watch, but I must say I'm interested in how fast I as moving. I signed up for the Flyin Pirate Half Marathon in the Outer Banks of North Carolina this April and have to run a 7:06 pace to reach my goal of 1:33. I wondered how far off that pace I was this morning. I'm not going to put a watch on for a few more weeks, so we will just have to see in late January how fast I am at this weight. I am happy to report that I stepped on the scale at 180 this week, down 5 lbs. I have been dieting better, but not great. Just less alcohol and more running. Looking forward to my Vegan Jan & Feb. I bet with this training and that diet I will lose weight very fast. My metabolism speeds up very quickly when I am not drinking and dedicated to my training. This weekend is a big run. Long run of 10mi with road and trails mixed in. I have been really looking forward to it, so check back in for that. It is going to be a great course around Richmond. TFR -wNeubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-28497173162083697642012-12-13T17:34:00.001-08:002012-12-13T17:34:49.190-08:00Treadmill? Really...12/13/12 VCU Gym, Richmond VA. 2 x 30 min Treadmill Run. So as I mentioned in a previous post, I've been upset with myself for not getting up early and running before work. The cold, rain, wind, streets, _______ (add excuse here) I just haven't been able to get up. With Jaclyn having to get back to work soon, we thought it would be good for her to start waking up early. We can both go to the VCU gym and workout next to one another, me on the treadmill and her on the recumbent bike just next to it. Four television screens in front of us, with four separate channels. I haven't been on a treadmill since I was training seriously for long distance triathlons many years ago. I ran yesterday also, so I figured that I could get on and do just a light pace to stretch things out. Starting out nice a easy I increased both the speed and the incline just slightly every 3 mins. I finished feeling pretty good. My stride was quick, short, and striking just the way I need to on the forefoot keeping my hips straight and my upper body upright. I was very pleased. Going to work, I thought 'well maybe we should go again tonight?' Jaclyn was down with returning to the gym, so we set out for another workout, the same way. I felt very tired from getting up early and from a long day at work. But as soon as I started out, I felt great. Better than this morning. I did the exact same workout, increasing the speed and the incline with every 3 minutes. My first treadmill workout in at least 5 years, turned out to be great. Total of 1 hour running today, with healthy food (prepared by the wonderful Jaclyn), and good rest turned this day into a great one. TFR -wNeubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-86161433044256218112012-12-12T14:36:00.001-08:002012-12-12T14:36:10.737-08:00Heading to crossfitrva<b>Road Run, Richmond VA. :45 - 5.6mi.</b> I was pretty bummed that I didn't get up this morning and run. Two nights without sleep now and I didn't even get out for a slow jog. It was pretty cold today and I knew I wasn't going to have the chance of hitting the trails. Running through the roads in 'the fan' of Richmond can be pretty irritating at times with all the intersections and people who struggle to drive correctly. I was almost hit three times in just the first mile and a half. Running early in the morning can actually prove to be safer, even in the dark with fewer vehicles on the road. I headed down my usual path to Crossfit (gym I go to for another type of workout). I planned early on to go further than the 3.4mi to the gym that I usually do. I decided that heading down and back on Monument Ave would be a great addition, seeing how the houses there are incredible to look at. The sidewalks are pretty protected as well. I took a watch this time, cause I didn't want to be late for the crossfit class. Of course when you put a watch on me I am going revert back to my usual self and project a time that I want to finish this 5.6mi run. I set 45 mins as my goal. That would keep me under 9/min/miles (which is halfway respectable considering my current fitness level). I finished the run with a good .5 mile down hill to the gym front door. Finished in 44:10. Even though my legs felt very heavy I was right where I wanted to be time wise. Very glad I got to run today. Put me in a great mood for the rest of the day. Now for the crossfit class... <b>Crossfitrva</b>. Back squat 155lbs 1 x 20. WOD. 3rds of; 1 min push press 115lbs, 1 min toes to bars, 1 min double unders, 1 min restNeubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-44493974570542582402012-12-10T13:54:00.001-08:002012-12-10T13:54:19.735-08:0072!? Just had to....<b>North Bank Trail Run. :45 Richmond, VA</b> 72? Degrees? In December…I just had to hit the trails today. Drove down to the North Bank Trail along the James River here in Richmond. Only about 2 mi from the house. Very nice running after the rain last night. It was warm and the trail was a little wet and slippery. I took it pretty slow for two reasons, 1. My legs weren't feeling so wonderful and 2. cause the slippery trail had 'injury' written all over it. The first part of the trail was mostly down hill anyway. Once I got to the turn around by the suspension bridge, the sun came out and it really warmed up. I felt a little better the second half of the run, but still took it a little easier than usual. I want to really let my legs heal. This is my third trail run in a row, so I feel pretty fortunate to have the ability to hit the trails on such a nice day here in Richmond. Looking to hit the roads this week, so check back soon, cause running the streets here in Richmond can get pretty interesting at times. TFR -wNeubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-66506636177696883262012-12-08T13:06:00.001-08:002012-12-08T13:06:21.032-08:00Bonita Lake Park, Part II<b>Trail Run, Bonita Lake Park. Meridian Mississippi. 1Hr. </b> Set out today on the opposite side of the park. My assumption was right, that there were many more single track trails that were much more identifiable. From about 300 yards of paved road, I was right on the trail. Just me. I only saw three people the whole run. It was pretty easy going, quick up and downs. Longest climb was only 15 meters. I felt really good, considering the amount of beers Jaclyn and I put back last night. I tried to keep the same strategy as two days ago, by going out nice and smooth and letting the run come to me. I didn't really push the pace on the trails. The New Balance Minimus kept me running smooth with that barefoot feeling. The temp was about 70 degrees and pretty dry. I came out of the trails and had about 15 minutes to spare, so I set out along the paved path around the lake there. It is only for walkers and runners and about 1.2 mi long. I started to ramp up the turnover. Probably around 7min/mi pace. I saw a woman on the other side, running in the same direction as me and I thought 'I can catch her before the car'. I wanted to try and pace it just right to catch her just at the last moment. Even in an extremely happy relationship with Jaclyn, I'm still chasin women. Ha. I caught my carrot about 200yds from the finish. I was really moving at this point. I finished the run with a sprint up this really steep hill. Probably close to 20% degree hill. It was another great run on this vacation to Mississippi. Might try to hit the trails one more time in the morning before we leave here tomorrow. TFR -wNeubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-47771716697144769012012-12-06T13:35:00.001-08:002012-12-06T13:35:39.634-08:0012/6/2012 The blue line<b>Meridian, Mississippi. Bonita Lake Park. 1:04 Hrs</b>
Just 15 miles south of Jaclyn's parents house is Bonita lake park. I got dropped off while they went to run some errands. "One Hour" was our agreement. I set out along the paved trail along side the lake. I knew it would head up into the woods where I could find some trails. I took the run out like a race. Nice and easy first few miles concentrating on stay smooth, and then I wanted to turn up the screws on the way back. I found this gravel road, and thought "this has to lead to somewhere fun". I was trying to find some single track trails. I came across several people along this gravel path. All women. The third person I saw though was a woman, crouching down in the middle of the path. I thought to myself, "she can't be", but she was. She was peeing and I could see EVERYTHING. She smiled at me and just said, "I had to pee". I was in shock, so I couldn't laugh or cry.
As I made my way down the path, I couldn't find a single track trail that was marked well enough for me to try. I was kind of worried I would get lost and not find my way back in the my "one hour". So I got back about 3 miles and saw this path mark with a blue ribbon. I thought of it like a train or subway in New York. I'll take "the blue line" to the middle of nowhere. This trail was perfect. Just for me. Single Track. Rolling hills. Cut backs. Even a place for me to use the restroom (privately of course). I made the turn around when I got to some cross trails that looked all the same. Again, I thought that I would get lost. Like most single track trails it look completely different going the opposite direction, so there were no complaints of seeing the same thing twice. I ran with a smile.
I hit the gravel path and turned up the speedometer. I felt good, having gone out slow. Got the heart rate up pretty high, with the steep hills. I was doing close to 7/m/mi, just by feel. I made it back to the lake where I was dropped in great timing. I was only 4 mins late. With no watch, I'd say that was great timing. I used the new Minimus Trail shoes from New Balance. Great on the trails. Feels like running naked, just so free. Great run, so happy to have gotten out while down here visiting. TFR. -wNeubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com0tag:blogger.com,1999:blog-6479992518397527972.post-1691010787903006652012-12-04T15:59:00.002-08:002012-12-04T16:07:18.999-08:00Feeling old runSo this is my first blog post in a few years. Decided I'd start writing about where I am today. Its my 32nd birthday and I'm doing pretty well considering that I weigh the most I ever have...185lbs. Only one thing to do about it. Diet and Exercise. <div class="separator" style="clear: both; text-align: center;">
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Don't mistake, I'm very happy right now with where I am. I've had great success in business and my personal life with my wonderful live-in girlfriend. Its just time to strive for something new in my life. A new beginning. A new way of thinking.
12/4/12 Tuesday - Feeling old run. 5.2 miles of busted sidewalks and roads down Monument and Patterson Ave. It was 70 degrees today so not complaining about the weather. It happens to be my birthday today. 32. over weight and felt it. I was explaining to Jaclyn on the porch when I got home, that I could feel the extra 35lbs since my earlier years of running and racing. It will be tough to get back to shape but I'm determined. It was really good to see her on the porch when I got back. I didn't feel particularly good so she was a refreshing sight right as the run ended. Depressed I waddled up the front steps and sat with her for a few minutes. I seem to always tell her about how I 'used' to be an athlete. Sad.
I didn't wear a watch, and I'm not going to, until I start to feel more comfortable. No real point. Headed to Mississippi for a few days. Going to get some trail running in. Check back Monday for another post.
Heres to change...Neubyhttp://www.blogger.com/profile/15909670179892971092noreply@blogger.com1