So, getting down to business means: an interval run once a week (6-10 times 1-2 minute intervals at 7:30min-mi pace, which is pretty fast for me), more trail running, higher weekly mileage, a weekly "long" run, and more elevation gain. I looked back through my running log, and the last time I did an interval run was over 3 months ago: Yikes! So, last Thursday in the Park, I hit the intervals, and man did my hamstrings feel it for the next couple of days. I did a longish run on Sunday (13 miles) and felt kind of/sort of worked by the end of it, but at least I'm feeling stronger.
Talk about getting stronger, even with the fair amount of skiing I did this winter, I am feeling my quads today after a 6-ish mile trail run and about 2,000 ft of elevation gain up to Mt Van Cott above the University. I didn't push it: just ran easy 11 min-mi pace average (with 20-25min-mi pace on the climb) and my legs are aching today! I took the dogs for a walk in the Park this evening just to loosen things up before I hit a hill-interval/repeat session tomorrow. Ouch!
So why all the focus on intervals and self-inflicted pain? Well I have a bit of a schedule planned for the summer. First race is coming up just a couple of short weeks away: the Zion 50k (about 31 miles for those of you measuring in statute units). I'm guessing that after my experience yesterday with the achy quads, my "race" in a couple of weeks will be more like a training run for what I have planned over the summer.
The other part of my plan is to start throwing down consistent 40+ mile weeks, working my way up to high 50s or low 60s by mid-summer (July). I'll do one 50k race in early August and then start tapering for a big event. Here's the line-up:
April 5th: Zion 50k
May: 3 days in a row of 20 miles each day or a 40+ miler (self-supported)
June 7th: sweep 20 or so miles at Scout Mountain 100k (formerly Pocatello 50)
June 14th: Yellowstone Half-marathon (with my sis-in-law, this will be her first half-marathon)
June 20th: Bighorn 100
July: 5 days in a row of 20 miles each day
August 5th: El Vaquero Loco 50k, Afton, Wyoming
September 4th: Wasatch 100
Honestly, I don't know how it happened that I signed up for all of these races! (Or as I like to call them, "events".) I guess I signed up for the Zion 50k because I needed a longer training run before Bighorn, and I wanted a cool hoody sweatshirt. I'm helping friends out in Pocatello, and that's a dang tough race, so I'm happy to only be running 20 miles of it instead of being committed to the whole thing. Yellowstone Half is self explanatory, because I want to support my sis-in-law, and it will be a good last longish run before Bighorn. At Bighorn, I have a score to settle (not really, but I'd like to improve on my time from last year). The July deal (100 miles in 5 days) I did in 2013 and felt super strong afterwards, so I want to do it again. It was really fun to run local trails and have a daily routine where all I had to think about was: wake up, run, eat, sleep, repeat. It's the 10th anniversary of El Vaquero Loco, and the race director says he has big plans, so I can't miss out on that! And, I will get another cool hoody, so that's an added bonus. Wasatch 100: yeah, what was I thinking? I always sign up for that lottery and don't expect much and then I get in... go figure! A great race supported by an amazing, local trail running community. Hard not to pass up the opportunity.
So, I have a lot to look forward to the next few months. Big plans means getting down to business. Wish me luck! And happy trails...
|Happy to be hitting the trails|
on a chilly Spring day ~
|Frank & Artie on Mt Van Cott|