This week sucked, big time. After feeling pain in my shin which started during Vulture Bait, I didn't ice or wrap it the next day, then on Monday I thought I'd try a 10k run to see how it felt. Bad move, I think I made it worse and it swelled up after the run. This would be my only run this week. I started icing it numerous times a day and wrapped a bandage around my lower shin and ankle. The bandage hurt too much so I switched to wearing compression socks 24hrs a day mid-week. I've ruled out stress fracture, looks like I've hurt the tendons connecting my tibialis anterior to the top of my foot, or I've damaged the muscle itself. That's my best guess anyway. 8 days later and it still hurts, but it's been getting better each day.
Mon - 10k trail, upper body workout
Tues - Mtn bike 40 min, light leg workout, core workout
Wed - Ebike 45min, upper body workout
Thurs - Mtn bike 40min, light leg workout, core workout
Fri - upper body workout
Sat - Mtn bike 45min
Sun - off
Total - 10k (trail), plus 2hr 50min bike
This was supposed to be a recovery week with lower mileage, but not 10k! I dusted off my mountain bike and hit the trails a few times, this didn't hurt my leg at all. I'm planning to try a run this Tuesday, we'll see how it feels. I'm supposed to do 6hr Horror Hill on Saturday, hopefully it's feeling better by then.
Sunday, October 24, 2010
Monday, October 18, 2010
Vulture Bait
Last year, Vulture Bait 50km was my first trail race, so I was excited to go back to the race that got me hooked. It was on Sat Oct 16th, great weather. It was a little warmer than last year, started at about 5 degrees then climbed to 13 degrees or so by noon, very comfortable for running. I was a little worried about my legs tiring out, I'd done a 60km run 5 days prior to this. When I did a 10k run 2 days prior, legs were still sore and tired. VB has some hills but overall it's a relatively flat course compared to most.
I got there with just enough time to run to the bushes and pee, then checkin and grab my number. I had to pin my number on right at the starting line, got it pinned just in time and we were off! Last year I was fascinated by the aid stations (having never run an ultra before), I would spend way too much time at each one chowing down and drinking way too much. This year I just gabbed a few pieces of banana and a few chips while I kept moving. Didn't need any drinks, I had 2 10oz bottles of Eload on my belt so I'd rather drink that than the HEED drinks they were giving out. I also didn't want to drink too much and cramp up, so this worked out well. I took salt pills every 45min or so, plus at least 1 gel per hour so this was ample nutrition for me.
I forced myself to maintain a stready pace and not go too fast on the first 25km loop. Last year I went way too fast and started cramping up as soon as the 2nd loop started. I seemed to be running behind some older guy for a lot of the first loop (early 60s maybe?). For the last few kms I was ahead of him and he kept saying something about picking it up near the end. I told him a few times that I was doing 50k, not 25k like him, but each time he didn't hear me. He passed me at about 23km and he made some comment about me being passed by an old guy. He seemed excited by this so I didn't ruin his fun by letting him know I still had 27km to go, not 2. Finished the first loop in 2h 11min, I was feeling great.
I barely saw anyone on loop 2. At about 38km I passed a guy who was having issues and walking, this was the first person I'd seen on the entire 2nd loop. It felt like I was running all by myself. At about 40km, my right shin was really hurting, other than that I was feeling good. With about 5km to go, I caught up to 2 more runners and passed them. Just after this, I heard someone speeding up behind me, then I got passed by Paul C. He's out of my league, I cheered him on as he passed and I kept going. I picked up the pace at this point (Paul still kept getting smaller and smaller though). With 3k left I took it up a notch knowing I was almost done. When I got near the finish, I did my usual routine and broke into a full out sprint for the last 100 meters, the crowd was cheering like mad. Finished 4h 44min in 13th place, I was happy with that. Last year was 4h 58min.
I was extremely happy I didn't cramp up like usual, I'm getting much better with my nutrition and hydration. No knee issues at all, just a very sore right shin. VB is the last race of the Ontario Ultra Series, so after the race there's a big meal and they hand out the awards for the year. I got called up to accept my award for 3rd place Male Under 40 for the season. Got a plaque and a hat. I also chatted with a girl who did HURT this year and is going back next year, so I'll be in touch to get some info from her. Had a great time, looking forward to this one again next year!
I got there with just enough time to run to the bushes and pee, then checkin and grab my number. I had to pin my number on right at the starting line, got it pinned just in time and we were off! Last year I was fascinated by the aid stations (having never run an ultra before), I would spend way too much time at each one chowing down and drinking way too much. This year I just gabbed a few pieces of banana and a few chips while I kept moving. Didn't need any drinks, I had 2 10oz bottles of Eload on my belt so I'd rather drink that than the HEED drinks they were giving out. I also didn't want to drink too much and cramp up, so this worked out well. I took salt pills every 45min or so, plus at least 1 gel per hour so this was ample nutrition for me.
I forced myself to maintain a stready pace and not go too fast on the first 25km loop. Last year I went way too fast and started cramping up as soon as the 2nd loop started. I seemed to be running behind some older guy for a lot of the first loop (early 60s maybe?). For the last few kms I was ahead of him and he kept saying something about picking it up near the end. I told him a few times that I was doing 50k, not 25k like him, but each time he didn't hear me. He passed me at about 23km and he made some comment about me being passed by an old guy. He seemed excited by this so I didn't ruin his fun by letting him know I still had 27km to go, not 2. Finished the first loop in 2h 11min, I was feeling great.
I barely saw anyone on loop 2. At about 38km I passed a guy who was having issues and walking, this was the first person I'd seen on the entire 2nd loop. It felt like I was running all by myself. At about 40km, my right shin was really hurting, other than that I was feeling good. With about 5km to go, I caught up to 2 more runners and passed them. Just after this, I heard someone speeding up behind me, then I got passed by Paul C. He's out of my league, I cheered him on as he passed and I kept going. I picked up the pace at this point (Paul still kept getting smaller and smaller though). With 3k left I took it up a notch knowing I was almost done. When I got near the finish, I did my usual routine and broke into a full out sprint for the last 100 meters, the crowd was cheering like mad. Finished 4h 44min in 13th place, I was happy with that. Last year was 4h 58min.
I was extremely happy I didn't cramp up like usual, I'm getting much better with my nutrition and hydration. No knee issues at all, just a very sore right shin. VB is the last race of the Ontario Ultra Series, so after the race there's a big meal and they hand out the awards for the year. I got called up to accept my award for 3rd place Male Under 40 for the season. Got a plaque and a hat. I also chatted with a girl who did HURT this year and is going back next year, so I'll be in touch to get some info from her. Had a great time, looking forward to this one again next year!
Week in Review: Oct 11th - Oct 17th (13 Weeks to HURT)
This week was a little different. Only ran 3 times, but totalled 120km.
Mon - 60k trail
Tues - off
Wed - leg workout, core workout
Thurs - 10k trail
Fri - off
Sat - 50k trail race
Sun off
Total: 120k (trail)
Last weekend I didn't get to do a long run, so on Thanksgiving Monday I went out and did a 60km run at Sulpher Springs. It was miserable. I wasn't feeling well but I was mad that I didn't get a long run in on the weekend, so I went anyway. I was popping Halls the whole time and it rained ALL day. It started to rain right as I arrived. The first 20k loop was light rain, the sun even peeked through for some nice sun showers, so I changed out of my wet long sleeve into a dry tank top for loop 2. Bad move, it clouded over and a downpour started. Near the end of the loop, the temp felt like it dropped 10 degrees. It was thunder and lighting, I had to stop under trees a few times when the rain got too heavy. When I got back to the car after loop 2, I had some hot soup and changed into dry clothes, the rain looked like it would let up so I made myself go out for loop 3. Of course the downpours started again and I got drenched. Ran for almost 7hrs, froze my ass off and then was stuffed up all week with a cold.
I only did a 10k during the week, my legs were tired from the 60k and I had a 50k race coming up on Sat, Vulture Bait in London, ON. On Thursday I got my new Petzl MYO XP headlamp, MUCH brighter than my current Petzl Tikka XP. Haven't had a chance to test it on a trail yet, I'll get out there this upcoming week.
All in all a good week, didn't get many workouts in and no hill work while my legs recovered from the Monday run and I then I saved them for VB on Sat. I'm in good shape after VB, the only thing hurting is my right shin. I didn't hit it, I think the muscle is just exhausted, it was hurting bad for the last hour. I was actually a little worried it could be a stress fracture (it really hurt last night), but I've read that stress fractures hurt to the touch and this doesn't. I'm sure it will feel better in a few days. Next weekend will be a break with no really long run, so this will be a recovery week of sorts.
I'll post a race report for Vulture Bait separately.
Mon - 60k trail
Tues - off
Wed - leg workout, core workout
Thurs - 10k trail
Fri - off
Sat - 50k trail race
Sun off
Total: 120k (trail)
Last weekend I didn't get to do a long run, so on Thanksgiving Monday I went out and did a 60km run at Sulpher Springs. It was miserable. I wasn't feeling well but I was mad that I didn't get a long run in on the weekend, so I went anyway. I was popping Halls the whole time and it rained ALL day. It started to rain right as I arrived. The first 20k loop was light rain, the sun even peeked through for some nice sun showers, so I changed out of my wet long sleeve into a dry tank top for loop 2. Bad move, it clouded over and a downpour started. Near the end of the loop, the temp felt like it dropped 10 degrees. It was thunder and lighting, I had to stop under trees a few times when the rain got too heavy. When I got back to the car after loop 2, I had some hot soup and changed into dry clothes, the rain looked like it would let up so I made myself go out for loop 3. Of course the downpours started again and I got drenched. Ran for almost 7hrs, froze my ass off and then was stuffed up all week with a cold.
I only did a 10k during the week, my legs were tired from the 60k and I had a 50k race coming up on Sat, Vulture Bait in London, ON. On Thursday I got my new Petzl MYO XP headlamp, MUCH brighter than my current Petzl Tikka XP. Haven't had a chance to test it on a trail yet, I'll get out there this upcoming week.
All in all a good week, didn't get many workouts in and no hill work while my legs recovered from the Monday run and I then I saved them for VB on Sat. I'm in good shape after VB, the only thing hurting is my right shin. I didn't hit it, I think the muscle is just exhausted, it was hurting bad for the last hour. I was actually a little worried it could be a stress fracture (it really hurt last night), but I've read that stress fractures hurt to the touch and this doesn't. I'm sure it will feel better in a few days. Next weekend will be a break with no really long run, so this will be a recovery week of sorts.
I'll post a race report for Vulture Bait separately.
Monday, October 11, 2010
Week in Review: Oct 4th - Oct 10th (14 Weeks to HURT)
This week started off well, but then my weekend got messed up and I didn't get my long run in. Crap.
Mon - off
Tues - 10k trail (am), 10k trail (lunch), upper body workout
Wed - leg workout, core workout
Thurs - 10k trail w/ hills, upper body workout
Fri - off
Sat - 13k trail
Sun - off
Total : 43k (33k trail / 10k trail w/hills)
I was supposed to meet a buddy of mine Thursday night who works at MEC and upgrade my Petzl Tikka XP headlamp to the brighter Petzl MYO, but something came up for him so I went for an evening run instead. I was still running after dark (with my Tikka XP) and sure enough, I trip over a root I didn't see and wipe out. There's no way I could use my current light in Hawaii.
On Saturday I headed to Kelso instead of Rattlesnake to check out the trails, but it's not nearly as technical or hilly as Rattlesnake. Lots of trails to pick from, but most are pretty smooth. I thought it would have had more hills being along the top of the escarpment, but that's just what it is, the top of the escarpment. It never really goes up or down with the exception of one corner. Next time I'll drive the extra 5 minutes and go to Rattlesnake.
I was supposed head back to Sulpher for 40k on Sunday morning, but due to a mis-communication (on someone else's part), I had the kids Sunday and couldn't run. Had I known this in advance, I could've gone long on Saturday. So instead of an 83k week, I now have a 43k week. At least I'm free tomorrow (Monday) so I'll head back to Sulpher and do a long one then, but it will count toward's next weeks numbers. I didn't want to do a long one tomorrow as I've got a 50k race next Saturday, Vulture Bait in London. Last year, Vulture Bait was the first trail race or Ultra for me, so it will be fun to head back. It's the last race of the season for the Ontario Ultra Series so there's a big meal after, should be a good time. I was planning to take it easy during the race but I've been trash talking with a fellow runner, so now I'll actually have to run! I also signed up for Horror Hill which is in a few weeks. It's a 6hr race around a short 2.5km loop. A little mind numbing, but good mental traning and lots of good people will be there to run with.
Mon - off
Tues - 10k trail (am), 10k trail (lunch), upper body workout
Wed - leg workout, core workout
Thurs - 10k trail w/ hills, upper body workout
Fri - off
Sat - 13k trail
Sun - off
Total : 43k (33k trail / 10k trail w/hills)
I was supposed to meet a buddy of mine Thursday night who works at MEC and upgrade my Petzl Tikka XP headlamp to the brighter Petzl MYO, but something came up for him so I went for an evening run instead. I was still running after dark (with my Tikka XP) and sure enough, I trip over a root I didn't see and wipe out. There's no way I could use my current light in Hawaii.
On Saturday I headed to Kelso instead of Rattlesnake to check out the trails, but it's not nearly as technical or hilly as Rattlesnake. Lots of trails to pick from, but most are pretty smooth. I thought it would have had more hills being along the top of the escarpment, but that's just what it is, the top of the escarpment. It never really goes up or down with the exception of one corner. Next time I'll drive the extra 5 minutes and go to Rattlesnake.
I was supposed head back to Sulpher for 40k on Sunday morning, but due to a mis-communication (on someone else's part), I had the kids Sunday and couldn't run. Had I known this in advance, I could've gone long on Saturday. So instead of an 83k week, I now have a 43k week. At least I'm free tomorrow (Monday) so I'll head back to Sulpher and do a long one then, but it will count toward's next weeks numbers. I didn't want to do a long one tomorrow as I've got a 50k race next Saturday, Vulture Bait in London. Last year, Vulture Bait was the first trail race or Ultra for me, so it will be fun to head back. It's the last race of the season for the Ontario Ultra Series so there's a big meal after, should be a good time. I was planning to take it easy during the race but I've been trash talking with a fellow runner, so now I'll actually have to run! I also signed up for Horror Hill which is in a few weeks. It's a 6hr race around a short 2.5km loop. A little mind numbing, but good mental traning and lots of good people will be there to run with.
Monday, October 4, 2010
Week in Review: Sep 27th - Oct 3rd (15 Weeks to HURT)
Had a great week, more hills and legwork, really paying off:
Mon - 6k trail w/ hills, leg workout, core workout
Tues - 1hr ebike, upper body workout
Wed - leg workout, core workout
Thurs - 10k trail (am), upper body workout, 8k trail w/ hills (pm)
Fri - core workout
Sat - 10k trail
Sun - 60k trail
Total: 94k (80k trail / 16k trail w/hills)
All of the trails I run have hills, I just mark it as 'trail w/hills' if I do significant hill repeats with lots of extra hills on a trail.
I'm trying to add more hills into the mix, legs and knees are feeling great so it's time. I've started carrying my Nathan pack and filling it with 2 litres of water, even for short runs. I like the added weight and I want to be used to running with it on all the time. Some early morning runs now require me to bring my headlamp along, it's dark on the trails. I am upgrading to a brighter light, probably later this week.
Had a great run on Sunday. I went back to Sulpher Springs to do some 20k loops retracing the race properly this time. It was 5 degrees and raining when I started, but it cleared up later. I did the first loop by myself, but at the end of this loop I ran into 3 running veterans: John T, the race director for Sulpher Springs (who did HURT this year), Sharon (who also did HURT this year) and John R (who has done Badwater, the toughest race in the world). I chatted with them for a few minutes, John R was amused that I was going to do HURT for my first 100 miler, but he wished me luck (sarcastic maybe?).
John T was just heading out on his 2nd loop also, so we ran together for a few hours. This was fantastic for me, I got to pick his brain for all sorts of info about HURT and running in general.. I exchanged emails with him today, he's going to keep me in the loop for some fun runs Monica is putting on this winter (Monica is the only 10 time finisher at HURT).
The 2nd loop with John was slower as he had done a 50k race the day before (Run for the Toad). Now that I think of it, this was the first time I've ever run with someone (not including races). I 've always done all of training alone. I then did a 3rd loop by myself. Took almost 7hrs in the end, then I headed right to my son's hockey game and made it just time.
All in all a good week and a great day!
Mon - 6k trail w/ hills, leg workout, core workout
Tues - 1hr ebike, upper body workout
Wed - leg workout, core workout
Thurs - 10k trail (am), upper body workout, 8k trail w/ hills (pm)
Fri - core workout
Sat - 10k trail
Sun - 60k trail
Total: 94k (80k trail / 16k trail w/hills)
All of the trails I run have hills, I just mark it as 'trail w/hills' if I do significant hill repeats with lots of extra hills on a trail.
I'm trying to add more hills into the mix, legs and knees are feeling great so it's time. I've started carrying my Nathan pack and filling it with 2 litres of water, even for short runs. I like the added weight and I want to be used to running with it on all the time. Some early morning runs now require me to bring my headlamp along, it's dark on the trails. I am upgrading to a brighter light, probably later this week.
Had a great run on Sunday. I went back to Sulpher Springs to do some 20k loops retracing the race properly this time. It was 5 degrees and raining when I started, but it cleared up later. I did the first loop by myself, but at the end of this loop I ran into 3 running veterans: John T, the race director for Sulpher Springs (who did HURT this year), Sharon (who also did HURT this year) and John R (who has done Badwater, the toughest race in the world). I chatted with them for a few minutes, John R was amused that I was going to do HURT for my first 100 miler, but he wished me luck (sarcastic maybe?).
John T was just heading out on his 2nd loop also, so we ran together for a few hours. This was fantastic for me, I got to pick his brain for all sorts of info about HURT and running in general.. I exchanged emails with him today, he's going to keep me in the loop for some fun runs Monica is putting on this winter (Monica is the only 10 time finisher at HURT).
The 2nd loop with John was slower as he had done a 50k race the day before (Run for the Toad). Now that I think of it, this was the first time I've ever run with someone (not including races). I 've always done all of training alone. I then did a 3rd loop by myself. Took almost 7hrs in the end, then I headed right to my son's hockey game and made it just time.
All in all a good week and a great day!
Subscribe to:
Posts (Atom)