September 2015

Septemeber was full of excitiment. It began with the focal point being World 100k Championships in Winschoten, Netherlands. That event unfortunately ended early due to a strange asthmatic response to the the unfamiliar pollens and/or humidity compared to what I have been exposed to in California.

I also filled the month with planning future races and training. Included in this was a plan to finally start racing sub-ultra races more frequently. Not to nail fast times or PRs, but rather to get high quality workouts. It is something I have been wanting to do for a few years now, and have recently been able to mesh work and pleasure enough to make it happen. Despite not having a whole lot of race-day evidence to prove it, I feel like I am in very solid shape and hope to carry some of the fitness gained this summer from training for World 100ks forward for some good fall/winter racing, with the USATF 50 Mile Road Championships in Door County being my next ultra.

September 1-6 (partial week)

Three key workouts this week to put the final touches on World 100k training. A tempo run, progression run, and final long run. The tempo and progression to get comfortable with sub-six-minute-mile pace (to mimic how mid- to low-six-minute pace will feel at the end of a 100k), and long run for obvious reasons.

Progression Workout:

  • 3 mile warmup
  • 5 mile progression run: 5:55, 5:48, 5:45, 5:44, 5:23
  • 2.3 mile cooldown

Short Tempo Workout:

  • 9 mile warm up
  • 4 mile tempo run, approx. 5:47-8 per mile
  • 2 mile cool down

Long Run:

  • 21.4 miles with Golden Valley Harriers.

Total: 84.2 miles

September 7-13

World 100k race week. Travel to the Netherlands. No key workouts; just keeping the legs spinning with race being on Saturday.

Total: 89.1 miles

September 14-20

Recovery from the 52 miles I completed on the 100k course was the main goal this week. I began to experiment a bit with heart rate monitoring this week. Definitely not taking a pure Maffetone approach to training, but want to start getting some data to correspond with how I feel.

Total: 53.4 miles

September 21-27

Nothing key this week either. Main focus was to get miles back up and feel comfortable doing it. Pushed hard a few times on runs when felt good and wanted to move, but nothing forced. Next week will probably be some formal speed works.

Total: 107.7 miles

September 28-30 (partial week)

One key workout during this partial week. I just wanted to test out my legs and their turnover. A 400-meter interval session was the goal key workout.

Intervals:

  • 35 min. wu, 10x400m w/400m recovery jog, 20 min. cd
  • Goal: 74-76 sec./400m
  • Actual: 74,76,75,74,74,73,74,73,73,70

Total: 43 miles

September Total: 375 miles

Strava Training Date September 2015

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            Go-to gear for September

            • Altra Instinct: This is my favorite shoe for easy runs. It is the perfect mix of protection with not too much weight for those volume-building miles. With relatively few intensity workouts this month, the Instinct found its way into my rotation often.

            • Orange Mud Gym Bag: This bag is awesome. I was on the road a fair bit this month and loved how this duffel is designed for workout-minded people. Removable compartments and even a sleeve inside to separate your dirty trail-tarnished running shoes from your nice clean clothes! Shoe compartment is accessible from main opening on top as well as a side zipper, allowing you to get at your shoes and put them away even with a full bag.