October 2015

September went about as well as could be expected on both the workout and racing front. After circling the wagons a bit with a rough go about it at World 100ks the main focus this month was putting the finishing touches on training for The USATF 50 Mile Road Championships, which was hosted by the Door County Fall 50 in Door County, WI. I began to use races under ultramarathon distance as key workouts this month. This seemed to work quite well for me. I look forward to continueing this type of structure in future training blocks. The end of the month was primarily listening to my body and maximizing recovery from the Fall 50 to hopefully carry over to a strong effort in December at Desert Solstice.

October 1-4 (partial week)

One key workout for this partial week. I used the Lake Sonoma Trail Marathon as my last hard long run effort (ended up being just over 28 miles). The goal was to mimic the time on feet close to what I would have at the Fall 50 without racking up too many miles. It also allowed me to address some weeknesses on the trails and with climbing/descending.

Hard Long Run: see strava data

Total: 58.1 miles

October 5-11

Two key workouts this week. A hybrid workout to focus on a bit of speed and speed changes and a tempo effort using the Healdsburg Half Marathon.

Hybrid workout:

  • 30 minute warm up
  • 4 x 400 meters with 400 meter recovery jog between (70,71,70,68)
  • 12 minute recovery jog
  • 1 x 1 mile at 5:17
  • 10 minute cool down

Healdsburg Half Marathon:

  • 4 mile warm up
  • Goal was to keep pace between 5:30-40 as to respect it as just a tempo run. Didn't taper much, so it was easy to not push harder than that anyway. Strava Data
  • 2.5 mile cool down

Total: 91.1

October 12-18

Main goal this week was to absorb the hard effort on Sunday at the Healdsburg Half Marathon and get in one more hard effort at the Overlook 30k.

Overlook 30k:

  • 1.7 mile warmup
  • Goal was to push hard and really take advantage of the downhill stimulus this course offered in preperation for a few of the downhill sections at the Fall 50.
  • No cool down

Total: 80.4

October 19-25

Just easy miles this week leading into the Fall 50 on Saturday.

Fall 50 Mile: strava data and race report

Total: 85.3 miles

October 26-31 (partial week)

Just recovery runs from Fall 50. Legs bounced back very fast. I'm guessing the downhill work really helped mitigate the soreness. Was careful to watch and keep heart rate reasonably low during all runs this week.

Total: 62.2 miles

October Total: 377 miles

Strava Training Date October 2015

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
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            + 1 more

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                  • Altra One 2.5: This show was awesome for the Healdsburg Half and Fall 50. It saved me at the Fall 50 as we had some heavy downpours and the course had plenty of puddles from all the rain the night before. This shoe took on no noticeable water allowing me to have a light footed feel the whole way.

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                  • Drymax Hyper-Thin Running Sock: For the same reasons I was saved by the Altra One 2.5 this sock provided all the comfort custom with Drymax's Super Hydrophobic Fiber Technology and since it is a very thin low profile sock (the kind I love for road races) it did not provided extra material to hold onto water.

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                  • 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.

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