November 2015

Going forward with my monthly training recaps I am going to be a bit more concise with the data portion of the recap, but maintain much of the when and how. If you care to really geek out about the intricate aspects of my training or specific workouts from the calendar I post, I encourage you to check out my Strava page; where I detail all my workouts and add descriptions of key workouts.

The month of November was my biggest training month of the year in terms of volume. As I gear up for my final race of 2015 at the Desert Solstice Track Invitational - where I will be making an attempt at the 100 mile WR - a greater president has been shifted towards aerobic strenght and volume and less placed on some of the shorter faster stuff. I still maintain some of the shorter fast stuff as I find it incredibly valuable in keeping a strong balanced form when your body breaks down.

My biggest block for Desert Solstice fell squarly into the month of November. It included a three week stretch that focused on the specificities of racing a track ultra (see my post on Training for a Track Ultra), which for me meant high volume. The three weeks inlcuded weeks of 169.1, 143.9, 144.9 miles. My go to workouts were all on the track, which included a lot of progression and tempo efforts amidst about 12 miles going around the oval. I tried to mimic race day by dividing my work on the track into 2/3 going the traditional direction and 1/3 going opposite that direction. The reason being, at Desert Solstice we will switch directions every four hours. For me, this means 8 hours the traditional way and 4 hours opposite.

My key workouts included:

5 x progression on the track

1 x tempo on track

2 x fartlek style tempo efforts while at SFRC Saturday morning runs

2 x quarter repeats on the track

1 x Sprint Straights Jog Corners (SSJCs)

Longest continuous run: 22.1 miles (trails around Mill Valley, CA in the Headlands)

Longest day: 29.3 miles

Days of 20+ miles: 18

Total Miles: 581

Time running: 72 hours

Total runs: 52

Strava Log and Calendar

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                        Go-to gear for November:

                        Altra Lone Peak 3.0 (prototype): I was super fortunate to get to wear test a pair of the next generation Lone Peak. I typically do most of my trail training and racing in the Altra Superior 2.0, but this generation of the Lone Peak will likely skew me over towards LP 3.0 next year. The biggest change for me is the LP 3.0 dropped some weight and an improved lug pattern. I simply love bombing downhill in these shoes.

                        Impulse.jpg

                        Altra Impulse: With all the time on the track and tempo/progression miles this month I found myself in the Impulse often. It's the perfect mix of light, reponse, and tough for these longer tempo paced efforts.

                        2.-Drymax-Run-Hyper-Thin-Socks.jpgDrymax Hyper-thin: This has been my tried and true race sock for years; especially on the road and track. With the amount of track and road time I spent it was the perfect match with the Altra Impulse for both comfort and abrasion resistance.