Tuesday, 26 January 2016 20:41

Coldwater Rumble 100 - The Ups And Downs

Coldwater Rumble 100 was the third time I would step to the start line of a 100 mile race. It was also the third time that I was nervous, scared and excited about what was to unfold because the 100 mile distance is still a great unknown. My background is in triathlon and lately has been specific to the Ironman distance of 140.6.  The nerves I have at the start of those races are from how well I can race while the nerves at the start of a 100 mile ultra trail run are based on survival. I ask the question: Will I Make It? almost incessantly from the start line until I finish the first loop. Once I have completed that first loop I have a better idea of how my body is going to respond to the demands of the course.

Coldwater Rumble 100 turned out to be no different than the other two races when it started but it was most certainly different during and had me contemplating dropping out but thanks to terrific support from friends I kept my two feet moving. The following will be a recap of each loop and how I was feeling, what I was thinking and how I responded to the adversity.

Before we get into my race let me give you some background on Coldwater Rumble 100 istelf. This race is in its infancy as far as 100 milers is concerned so there is not much you can gain from reading race reports, and even if there were I would not read it because everybody's impression is different. The race takes place in Estrella Mountain State Park in Goodyear, Arizona which is just outside of Phoenix. The course goes through the desert and has approximately 8,500 feet of elevation gain (although I thought it was 6,500.) The course is 5x20 Mile loops with every other loop run in a counter-clockwise route. There is no shade and some sort of attacking cactus that I cannot remember the name of.

Get your popcorn ready because we are about to jump into the race recap:

Prior To Start And Loop 1: - The Holy Sh*t Look At Me Loop

When Jeff and I got to the race site and checked-in I could feel a bite in the air despite the 49* temperature. With no humidity the feel of the air was colder than I expected but I also knew it would warm up as the projected high was 73*. I decided to go with a compression shirt under a dri-fit t-shirt and arm sleeves. I wore CEP base shorts under my running shorts and a pair of CEP Merino wool compression socks. My trusty Hoka Challenger shoes and a baseball hat was what I was going to start with.

With only ~50 athletes starting the race there was no need to lineup too early so we sat in the car for a bit and stayed warm. Shannon, Tom and her son came by the car and we exchanged pleasentries about the race and then I headed to the start line. At the start I met a couple of people and then the count down was on.

Since it was dark at 7:00am I started the race with my headlamp and followed the other lights ahead of me until it was light enough out to take off. At the outset you begin by climbing and climbing and climbing. My immediate thought was that this was going to take longer than 24 hours to finish and was going to be very difficult. I tried to run my own race but you can get caught up in what the others are doing. After about 0.5 miles I decided I was going to walk so I could save my legs. Once you get past the first mile you can run and run I did. I caught up with another athlete and we ran for a bit. His name was Jeremy and he gave me some recon on the course since this was his third time at the event and he had a goal of sub-24 since the past two were over that.

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After Mile 5 I lost Jeremy and was now on my own. I saw two athletes ahead of me and I followed their footsteps. If they ran I ran, if they walked then I walked. We would play leapfrog with each other but what I noticed was that you can run from Mile 5 until the end fairly consistently. There was sand in some places and some hiking in others but overall it was runnable.

I finished Loop 1 in 3:37 and felt really good about the chances of breaking 24 hours. When you run marathons they tell you that you cannot bank time because you will burn out in the end. In ultra trail races I think the opposite is true. I think you can bank time and use it to your advantage and Coldwater Rumble was to prove that point.

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Loop 2: - The Almost DNF Loop

Loop 2 is counter-clockwise and starts with approximately 6 miles of running UPHILL. To be more precise it was walking uphill. I started loop 2 around 10:35am and the sun was out in full effect already but I did not take notice of it because there is no humidity and I did not feel myself sweating the way I do when I run in Dallas.

A few miles into the second loop I saw EMZ (Instagram Link) and told her I thought the course was harder than I expected and she gave me all the positive reinforcement she could and I was off to continue my climbing. A few miles later I saw Shannon and we wished each other well but I could tell that the energy was quickly leaving my body and I was doing my best to keep my feet moving. I reached an aid station and applied sunscreen and tried to keep up with my hydration and nutrition as best I could.

Some point during loop 2 I could feel my core getting sore and knew that was a serious sign of dehydration. I pee'd a couple of times but it was neon yellow and another sign that I was not drinking enough. Every downhill step caused a jolt in my back and core that felt worse than it should have been. I knew something was wrong but I never tried to correct and am still not sure why.

When I finished Loop 2 I saw Jeff and told him that I was dehydrated. Malia and Emily the same thing. They all told me to drink and that was the only thing I had to do for the entirety of Loop 3. At this point I was seriously considering a DNF but something told me to get through Loop 3 and that I would pick Jeff up for Miles 60-100. I finished Loop 2 in 4:28.

Loop 3: - The Revitalized Loop

This started off on not so good footing. I felt nauseous and was developing a headache. I saw Shannon a few miles into it and she asked how I was doing (at least that is what I think she asked) and I am not sure of my response but as we parted ways I felt a chill in my body and tears begin to well up because I thought I was going to crash on the course and not finish the race.

At some point during that moment with Shannon and getting to the first aid station my energy returned. I was drinking constantly and began eating oranges and dates. I started putting Gatorade/Water plus Salt in my hydration pack and before I knew it I was running and having to pee consistently.

In addition to feeling stronger, the way this loops lays out you can run and you can run quite a bit. I guess that I ran this loop about 85% of the time and finished in 4:41 but felt stronger than I did when I finished loop 2. Coming into the start/finish area I saw Jeff and he told me I looked much better. I warned him that we were about to embark on a 6 mile hike but I also knew that having company for the next 40 miles was invaluable.

There is something cleansing about running 60 miles in 12h42m solo but it is also very lonely especially when the sun goes down and there are less athletes on the course.

Loop 4: The Determining Loop

As we started on Loop 4 it was already 7:45pm and we calculated that we had 11h15m to finish and get in under 24 hours. We started to try to do that math on the minute per mile pace but with the hiking in the first 6 miles it was pointless because it was after that where you can gauge how much time you have and how hard you have to run.

We got past the worst 6 miles on the course and I told Jeff that if we could get paces into the 13:00/mi to 15:00/mi range we would set ourselves up for a walk on Loop 5 and I think that gave us energy to get through the next 14 miles because our paces fell out as:

13:58, 13:10, 15:26, 15:26, 13:21, 12:01, 13:09, 13:17, 12:08, 14:55, 14:27, 13:55, 12:47, 17:55 (includes ~3:00 at the final aid station).

At this point we felt great and knew that we had picked off a lot of athletes that had been ahead of us. Spirits were high but at the same time wanted to stay within ourselves and calculated that a 20:00/mi pace would get us home in under 24 hours.

Loop 5: The End Is Near......I Think

Knowing that we had plenty of cushion and that there were no other athletes close by we took a Walk With Purpose approach to the final loop. We would maintain our mantra of:

Run When You Can. Walk When You Must And Cascade The Downhills.

Having this in our heads and at the tips of our tongues proved to be fruitful as we maintained a solid walking pace of nearly 16:00/mi. I do remember at one point Jeff saying to me that I probably only had 2 or 3 matches left and my response being that my eyeballs hurt. This was no exaggeration since I was wearing contacts and with no humidity they seemed to be drying out and were bothering me.

In the desert there are no true landmarks because something may seem like it is 10 feet away but in reality is miles plus the course winds through the desert and makes the distance even longer. This happened to us twice as we were just trying to get from one aid station to the next. At this point I was bloated and could not eat anything but I kept my drinking and so much so that I pee'd approximately 78 times on the last loop.

Jeff and I have run enough together that we make the best of it all by calling back memories of the past while saying the dumbest stuff ever and I also know his tricks. I was too tired to calculate time left to reach the finish in under 24 hours and he kept telling me we needed this time or that time and me wondering if he was lying so that we could finish closer to 21-22 hours instead of 24.

It was at the final aid station that I was able to do that math and see that with 4.5 miles left and 1h40m to go that I could maintain that 20:00/mi pace and get in around 6:30a. I was ecstatic knowing that we had this in the bag and that I would finish in 4th place overall as the volunteers at the last aid station told us that only 3 athletes had headed into the finish at that point.

It was with about 2 miles to go that Pete (a competitor I met on the course) went flying past us with his pacer like their pants were on fire. Even if I could manage to run at that point there was no way I was going to keep pace. OK, fine.....5th place works for me (actually finished in 6th place OA.)

I told Jeff that when we got off the mountain and hit the pavement we would run. We got there and he asked me if I was ready. I told him no let's walk a bit more and then I noticed a headlamp coming off the mountain and started running and told him to: Let's Go. He was bewiledered and couldn't figure out why I was running. Sure enough we finished 8 seconds ahead of another competitor who turns out to be the husband of Jenny from Runny Legs.

Post Finish: Asleep In My Eggs

Learning from the past and wanting to make sure I ate food after the finish Jeff and I walked over to food area and I wolfed down two pancakes and some coffee. One of the volunteers offered to make some eggs and I heartily accepted. It seemed to take forever and while sitting there practically fell asleep sitting down. It wasn't until Jeff woke me up and told me to switch spots so that the heat would hit me on the other leg that I woke up. When the eggs came I devoured them in what seemed like two bites. Once done I told Jeff it was time to hit the road and we did.

At the hotel room I managed to get my clothes off and into the shower for 5 minutes to wash away the hurt of the day, not to mention all the sand and rocks. Out of the shower and into bed. Those 5 hours of sleep never felt so good as I woke up in the same position I fell asleep in.

Conclusion:

Coldwater Rumble 100 is not easy. Not by any stretch of the imagination but at the same time if you have a plan and stick to it you can make it a fun day. There are parts that are very runnable and parts where you must hike unless you are super human.

I cannot thank Emily enough for inviting me to the desert to race, nor can I thank Jeff enough for being a part of this event. Jeff changed plans for work to be out there and pace me through 40 miles. Shannon.....you have no idea what you did to help me when I saw you as I started Loop 3 and I cannot thank you enough for being the mirage in the desert at that point. Malia deserves credit as well. She was 'bossy' about me drinking and peeing on the course. She offered advice about it and it helped for sure.

The entire experience will not be forgotten and I am looking forward to the next 100 Mile Start Line where I will be nervous, excited and scared all at the same time.

Mile_65_Coldwater_Rumble_100

Published in Race Reports

In less than two weeks I will be at the starting line of the Coldwater Rumble 100 in Goodyear, Arizona. This will be my third attempt at completing a 100 mile ultra trail run and if successful will also be the third belt buckle I collect. Since many friends and colleagues know that I run 100 mile races they also know that I train for them and have begun asking me questions about the race. Maybe the fact that the date is just around the corner is what has sparked this interest but either way answering these questions helps frame my mind for the task that is coming up.

One of the first questions I am asked is:

How Do You Manage To Run For 100 Miles?

It is a fair question especially when you consider the majority of the people asking are not long-distance runners. The folks that are asking the question typically state: I get tired just driving 100 miles so how do you do it.

My answer is simple: I want it.

My answer is complex: I want it so I will do everything I can to make it happen.

The second answer is the key to being successful at running these distances and that means having as strong a mental game as you do physical game. When I am training for 100 milers I will have weeks that are planned out for 50 miles and others that are planned out for 85 miles. Both weeks I approach the same and that is to make the difficult so that I get stronger mentally. The 50 mile week will have more speedwork and the 85 mile week will just be a bear to wake up the next day after having just run 15 miles.

By being stronger mentally I can accomplish any task set out before me. At Lake Martin 100 in 2014 the elements were against the athletes. It had rained for a week prior to the race and the course was nothing more than a mud pit that you had to slosh your way through. I battled the course and the elements to finish in just under 28 hours. It ranked as the hardest race I had completed to date and still holds that title. That race taught me that I can do anything and is something I fall back on quite a bit.

Make your training harder than the race and develop the mental strength to be able to fall back on when the going gets tough.

Tips:

  • Run without headphones for 2-3 hours and just listen to your thoughts, breathing, nature.
  • Run in the evening and then early the next morning on a Saturday/Sunday or Sunday/Monday.

Is Your Approach To A 100 Mile Race Different Than A Marathon?

Without a doubt the approach to a 100 mile race is different. If you think about it, the 100 mile race is essentially 4 marathons and if you approach it as if it is the same then you are doomed before it starts but that does not mean that you cannot take concepts from the marathon approach and apply them to the ultra race distance.

When I register for a 50k, 50 mile or 100 mile race I look at the course and the aid stations. I want to know the distance between the aid stations as well as how many loops the course is. By taking this information in I can process a strategy that will allow me to get from point A to point B and only focus on that one segment.

Knowing this information also allows me to establish a nutrition plan. How much liquid I will need in my hydration pack? How many FlapJacked pancakes or Mighty Muffins will I need at base station? What will I eat at each aid station? Having the answers to these questions before the race starts allows me to focus on the execution of a plan versus wondering what is going to unfold.

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What Is Recovery Like?

This is probably the most difficult question to answer. After each ultra race my recovery has looked somewhat different. After Lake Martin it became a quick focus on getting all the calories into my system that I could handle. After Rocky Raccoon it was about sitting down and allowing my body to rest and that included taking a nap.

Taking an umbrella approach to recovery from a 100 mile race the focus is on getting hydration and calories into my system. I will drink water, without forcing it, while eating simple foods. If I am able to get mashed potatoes I am thrilled because they do not require any chewing and just swallowing (remember it is the middle of the night and you are exhausted.)

After sleeping for a few hours I will start to focus on walking and getting blood flowing through my legs while wearing compression gear. Simultaneously I am looking for healthy fats, lean protein and complex carbs which is typically egg sandwich(es) and waffles/pancakes. I do not want to eat until I am bloated and try to keep the calorie consumption even without peaks and valleys.

The other part of recovery that is important is to go for walks and not runs for the next couple of days. Keeping the blood flowing allows the body to recover much faster than if you were to just lay down all day.

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On January 23rd in Goodyear, Arizona the goal will be to complete the race in 22-23 hours while having a good time with friends. Laughter is always a big help for me mentally and being surrounded by people of a like mind will help with that.

Published in Train
Tuesday, 24 November 2015 20:42

Wild Hare 50 Ultra Trail Run Race Report

Wild Hare 50, the ultra trail run that was to take place a month after Ironman Maryland and be the kick start to my ultra trail running season......SUPPOSED TO BE.

Wild Hare 50, the ultra trail run that took place two weeks after Ironman Florida and be the kick start to my ultra trail running season with a BOOM......ACTUALLY HAPPENED.

The fact that I am writing an ultra trail run race report so soon after an Ironman race report seems extremely odd but gives me a lot of satisfaction about what I can do and what I can expect when I race Coldwater Rumble 100 in January.

On Friday, November 13th I drove from Dallas to Round Top and it was an uneventful ride. I got to the rental house around the same time as my friends Jeff and Elizabeth who were also going to be racing the 50 miler. This was going to be Elizabeth's first attempt at this distance but coming off her win at Little Rocky 50k I was not worried about her covering the course.

When we walked through the doors of the house I was mezmerized. This house seemed like something off the screen of the HGTV channel. It was perfect in every way. I was very excited that another endurance race weekend was going to be spent with friends and in a terrific house.

As we moved around the house we decided to start packing our gear for Saturday. As we were chatting the conversation turned to what time we needed to wake up because of the drive to the start. When Jeff said we needed to wake up at 3am I nearly broke down in tears. I had a tantrum because it was only two weeks prior that I woke up at 3am to try and stuff calories and coffee down my face and could not process having to do it again. After a few minutes I got over it because the rest of the crew showed up and we were now into preparing for dinner.

When the alarm went off at 3:02am I climbed out of bed and got dressed and into the kitchen to try and swallow rice cakes, peanut butter, banana and coffee. At 3:45am we jumped into the car and drove to the race sight. The feeling at an ultra is completely different than the feeling at an Ironman. With Ironman comes a load of nerves and energy from 2,500 people that an ultra does not have. Wild Hare 50 had about 80 people registered. There were others there for the 50k and 25k but since their races did not start until 6am and 7am, respectively, the amount of people was not at full capacity.

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About 5 minutes before the start we made it to the barn to prepare to race. The idea was to run together since this was Elizabeth and Greg's first 50 miler while Jeff and I were there to collect Texas Trail series points and racing was not at the top of the list. Countdown gets to zero and the first steps are taken. The course is designed to be six (6) 7.8 miles loops with a 3.2 mile loop to end the race.

The weather had been really nice so we expected a runnable trail but that ended quickly as we found ourselves running through mud and at one point through a puddle that was knee to hip deep. After we finished a portion of the trail we were directed left and seemed to be running the same trail again. As a matter of fact we were running the same trail and confusion set in. Anger then set in after we ran through the puddle a second time. With that loop finished we hit an aid station and realized we did the smaller loop first and now were on our way to the remaining 7.8 mile loops.

The first two loops presented challenges in the form of darkness as well as loose footing but since three of us (Greg broke away toward the end of loop 1) were together and having a good time it made the running go by fast. The course presents a handful of variables that can be challenging. There is a lot of single-track running, open field running, very deep descents, short vertical ascents and a lot of switchbacks.

When we were done with the first two loops I thought to myself that I need to treat this like a 5k in the mental sense. In a 5k we are extremely euphoric about the first mile and go out too hard, then hate the second mile and when the third mile comes we just want to be done and find a kick. This was going to be my mental state for the 6 loops where 2 loops would be a 'mile' in the 5k sense. During loop 3 I found myself getting ahead of Jeff and Elizabeth and both told me to go ahead. I hung with them but by the end of loop 4 I was still feeling very strong and pulled away. Now I was running loops 5 and 6 on my own. This is where the mental challenge picks up.

To combat this scenario I treated the last two loops as if they were 4x4 mile runs. Only focus on the 4 miles and get aid station to aid station. I grabbed two Oreos, Gatorade and Coke and off I went. About halfway through the first 4 mile loop I saw a friend of mine (Chris Oles) running on a switchback above me and noted the time. When I ran past that same spot I realized I was 6 minutes behind him and on this course that meant approximately 0.5 to 0.75 mi behind. I took it as a challenge to catch him and I ran harder. I also kept in mind that I wanted to break 10 hours on this course on this day.

As I finished loop 5 I noticed the time on the clock read 8:10:51 and I knew I had 1 hour and 50 minutes to cover the nearly 8 mile loop. If my math was right I had 110 minutes for 8 miles which was approximetly 14:00/mi. I could do this I thought. As I was going to grab Oreos, Gatorade,  and Coke I saw Greg. I told him that we could break 10 hours and he responded.......I just want this over with. I headed out hoping he would latch himself to my hip.

When I went around the pond and headed to an uphill into the wind section I saw Greg behind and thought that he was going to stay with me. After a few miles into the woods I no longer heard Greg's footsteps and knew I was truly on my own. About a mile after that I saw Chris and took note of the time. I ran to that same point and was now 3 minutes behind him. If I could push I could catch him I thought and so I started running a bit harder. Simultaneously I noticed Greg on a few switchbacks and thought he was about 4-6 minutes behind me which meant he was not letting off the gas as much as he had earlier and I was really happy that he was going to finish strong.

As I got closer to pine needles I knew I was only about 0.5 miles shy of the finish line and that this race was over. What I did not know was how long I was on the course because my watch died around the 45 mile mark and I also had no clue where Chris was. This last section of pine needles has some twists and turns through the woods but then drops you off by a camping section where participants and spectators are and they were cheering for me as I finished.

Loop 5 Of Wild Hare 50 To Start

I looked up from the ground and through the barn to see the time of 9:44 and a smiling Chris. I did not have the juice to catch him but I did break 10 hours. Chris ran a masterful race and considering he just ran the Cactus Rose 100 three weeks prior I told him how unbelievable his run was and gave him all the kudos in the world. His response: I was not going to let an Ironman catch me on the trails. This told me he knew exactly where I was just like I knew exactly where he was.

After walking around to our drop bags and gathering my clothes I picked up my phone. I had a message from Karen and she was yelling into the phone that I finshed 10th overall and 3rd in my age group. I could not have been happier with the results considering that I raced an Ironman two weeks prior. Knowing that I could break 10 hours on a trail with 3,000 feet of elevation without proper trianing, recovery and taper gave me confidence that a sub 24 hour race in the desert at Coldwater Rumble was certainly possible.

Finish Results - Wild Hare 50

Congrats to Chris on a masterful trail season. Congrats to Greg and Elizabeth on their first 50 mile finishes. Congrats to my buddy Jeff who makes these long and pain enducing races fun. Our group also included Annie and Caroline who ran the 25k and Jim who did his best to support us and keep us updated on the Notre Dame-Boston College game as most of us were fading into unconsciousness.

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Wild Hare 50 Group Next Day Before Eating At Royer's

Published in Race Reports
The fact that the Ironman Chattanooga challenge is 8 weeks old is astounding.  It reminds me that while I am not specifically working on Ironman training the base that has been built-in the past 8 weeks and will continue to be built is all heading toward the A race of 2014 which is IMTN. As I have mentioned in this series before the training that KC and I are doing today is for a race prior to Ironman Chattanooga (a marathon for KC and a 50 mile ultra trail run for me) but the Ironman is still there in the back of our heads.  We have goals for that race, but we also have other accomplishments we want to tackle.  In addition to other races we have family, friends, work and other responsibilities.  While we would both love to throw our jobs out the window and focus solely on Ironman training that just isn't happening.  We are going to show you what 11 months of living a life while training for an Ironman is like.  The ups, downs and in betweens.  There will be glorious days and weeks, maybe even an entire month of glory.  There will also be downs and pain and hurt and agony and wonder about why we are doing what we do. This series is to show you that there is no one size fits all when it comes to training for an Ironman.

KC's Ironman Chattanooga Training - Week 8

ironman chattanooga - rocky raccoon - trail runningToday I was singing running in the rain. Ok, I was singing too and I didn't care who heard me. Actually, the all day threat of rain must have scared everyone away because it was like a ghost town at Flatwoods park, the park near my house that I run and ride at almost everyday. I got a late start today and that always throws me out of sorts. I'm such a morning person but for some reason, probably because weather.com had me totally convinced it was going to be a total washout, I held off on heading out early. Still, I did get up pretty early, like5am early, I checked the radar and yep, it showed lots and lots of rain coming through soon, so I drank some coffee and went back to bed around 7. I woke up around 9:30 and it had maybe drizzled for like 5 minutes. Of course, now I'm a little irritated. I check the stupid, inaccurate radar again and the hour by hour and sure enough, that big blob of rain storms is coming and will be getting here soon, so again I wait. Around 11 am, I had enough of that crap. Barely a drop of rain at this point, so I said, rain or no rain, I'm getting this last long run in for Disney. I wasn't waiting around any longer. The run was not easy and I know why. I'm not used to running mid-day. I run probably 95% of my miles before the sun has even risen. I prefer to run as early as possible. It's when I feel my best, so to say today's run was run outside of my comfort zone would be an accurate statement. I'm glad I did it and I'm glad I can check it off the schedule. The best part of this run, beside the fact that it's done, it that it finally did rain while I was out there and it felt sooooo good! Today's photos were taken out and about on the trail. I ran a nice mix of pavement and trail. [caption id="attachment_9293" align="alignright" width="192"]ironman chattanooga - rocky raccoon - trail running KC On The Trails[/caption] [caption id="attachment_9291" align="aligncenter" width="192"]ironman chattanooga - rocky raccoon - trail running KC On The Trails[/caption] In other news, I sat down this week and looked at the 2014 calendar to see when I officially start training for Ironman Tennessee. Looks like the last week of April will be go time and I'm looking forward to it. Next week, probably on new year's day, I will sit down again and plan out my training plan for the 70.3 I have in mid to late March. I'm ready to jump back into the tri training but I still have to get past the little 26.2 mile run i have coming up in 2 weeks. Bleh! Someone remind me why I signed up for the Disney marathon. I hope everyone has a nice week coming up. 2013 was a good year and I'm hoping 2014 will continue to build on that same note. Upward and Onward!

Jason's Ironman Chattanooga Challenge Week 8 Recap

Holy run week Batman.  This entire week was  filled with running, running and more running.  In the end I wound up posting nearly 65 miles of running which is the most I have run in.....well probably ever.  Even during marathon training back in 2010 and 2011 I did not run this much.  While that number seems like a lot it is going to be dwarfed by the mileage I have planned for the overload weeks that are still to come.  Those weeks will range between 65 and 72.  Lots of miles on these legs but sure enough I have felt my body getting stronger and breaking through plateaus and better yet my mental stamina is getting stronger. [caption id="attachment_9287" align="alignright" width="300"]ironman chattanooga - rocky raccoon - trail running Hunstville State Park Rocky Raccoon Trail Training[/caption] This weekend I ran 23 miles at Hunstville State Park which is where the Rocky Raccoon 50 will be held.  I did the run with my buddies Jeff and Dave as they are training for a 100 miler in Alabama after RR50.  I felt great this entire run and toward the end we put down tracks and ran miles that were sub-10:00.  That feeling of gliding over the trails and not having my HR escalate in Z3 told me that the 285+ miles I have run in the past 5 weeks in Z1/Z2 are paying off.  In addition to that wearing the Hoka Mafate (review of these and the Stinson here) being able to recover so that the miles can pile on has been truly helpful. As you can see from my training  for the week there was NO swimming at all.  As motivated as I was to swim the problem is that the Y pool was closed and the day it wasn't closed there were not two lifeguards so you could not swim.  That hurt the swim training, but this week is a pull back week for running so I will be spending more time on the trainer getting my legs recovered and swimming to help get the yards in the drink in. [caption id="attachment_9288" align="aligncenter" width="300"]ironman chattanooga - rocky raccoon - trail running IMTN Week 8 Training[/caption]
Published in Train