Seven weeks out

Little less than 7 weeks to go until the marathon. Training went well this week despite the snow. Who would have thought we'd have snow stay on the ground for a week in Middle Tennessee. Can't really complain, it has been a little cold this year, but haven't really had the cold rain runs. What really blew my mind was how much snow was still on the road in Percy Warner Park. The fast master and I went back out there to double the 11.2 on Sunday. Ended up just going one loop, plus the Luke Lea overlook because it was to slippery. Lots of black ice, and sections of road which were still completely snow packed. We still got our 20 miles, but had to add on Page road and Belle Meade Boulevard.

Got lulled into doing a marathon pace effort on Friday by BQ1 and his brother on Friday. They were doing a AT run and I didn't have a workout scheduled. (In hindsight, it was a down week in preparation for a big week coming up) Started out at their pace and it just wasn't clicking for me. So, I picked it up just a tad and tried to get into marathon pace. Ended up running about 6 or 7 miles worth and it felt really good.

Wednesday had to do my Yasso 800 workout on the road, because of the snow on the track. That was definitely tough. Not so much because of the rolling hills, but the inability to see where I was pace wise. At least on the track, you have instant feedback. My splits came in pretty close to the target, so it wasn't a complete bust. Plus, it's always a little tough to do that workout solo. Last cycle BQ1 pulled me through on some of the repeats. Sure makes it easier to chase or be chased, versus the solo effort.

The week ahead calls for a tempo run on Wednesday, 20 x a minute on/off on Friday and then a fast finish long run on Sunday. I'll probably be at about the maximum mileage for this training cycle, high 70, perhaps even 80. (not counting the 100 mile week with the 50k) That may really end up to be more of a setback, just because of the amount of time it took to fully recover from the effort.

Snow

Pretty decent little snow storm overnight here in Murfreesboro. We measured 3.25 inches of snow on the back deck around 8 am. Dylan and I went to the closest hill to the house, the overpass on Thompson Lane over Old Nashville Highway. We were one of the first 2-3 people out sledding. Still snowing with some big fluffy flakes. We used some of the old sleds from when I was a kid. A german made sled and a Flexible Flyer knock off, both easily 40 years old. Both went pretty fast down the hill. We sledded for almost 3 hours before I got cold and we headed back to the house.

100 mile week

Time to reflect on the training in the attempt to go sub 3:00 at the Snickers Marathon, in Albany, Georgia on March 5th. This week I should be racing to see where my fitness lies. Instead, the prior week I ran the most miles ever, 102.5 miles in one week. That number was achieved by a 22 mile double of Percy Warner Park on Sunday, roughly 10 miles per day afterwards and followed by 31 miles on Saturday, January 1, 2011.

Doubling the 11.2 at PWP is something I've used in the past to gauge my fitness level. I would like to make the trek to Nashville for this run, about every 3-4 weeks. This trip was complicated by about a half inch of snow that covered everything. Luckily, no ice under the snow, but slippery enough to be left wondering how we didn't manage to fall even once on that outing. The fast master hung around with me for the first 14 miles or so before I told him to go ahead. I was slowing him down. Found some new soreness afterwards as well because of the slippery road. Note to self: Trail shoes next time in the snow. But, wow PWP is great covered in snow!

In hindsight, going over 100 miles was primarily just a silly stunt. The part that I didn't count on was the recovery needed afterwards. I ended up breaking the little running streak I had going. Only 14 days or so, but that had only been interrupted by a single day off before the 40 other days of streaking. Streaking is another silly stunt. Though I do seem to run better without days off or minimal days off. Probably should have done a taper before the 31 miler. Next time.

My fitness has improved, just wish I could find a race to gauge by how much. Attempted a speed workout on Tuesday. That really showed how much recovery is needed after such a big week. I only needed 5 x 2,000 meters at tempo pace. I started struggling to maintain pace on the 3rd repeat and decided to try the next one at marathon pace. Couldn't even get to marathon pace for the 4th repeat and the 5th was even worse. Very long morning.

It wasn't until Thursday that I finally seemed to have the old spring back into my stride. Friday's workout went extremely well. I think my body has recovered from the previous week. The fun part of this workout was starting out with most of the guys and then chasing after them for the entire workout. I was doing a 20 x a minute on and a minute off at about 5k pace, chasing the Wich's who were doing a steady state run. The fast guys were ahead of us, doing their own workout, after we'd all warmed up together. Never did catch the fast guys, but did get close enough that we thought we'd be able to reel them in. The Wich's and I did the yo-yo thing we'd done before with this workout. I'd reel them in, and then do my recovery as they sped away. Then I'd chase them down and repeat. Fun stuff, breaks up the workout anyway.

Dirk's Fat Ass 50k number 5

These are the only pictures I took during the race. Have to blame the rain for the blurry shots. Really pleased with the turnout this year, 30 starters. We had the biggest number of finishers ever for the 50k at 12 (David, Chris, Greg, Karl, Rick, Wade, Paul, Naresh, Oldman) with Jennifer, Lisa and Joseph going 33 miles to celebrate his birthday.

The rain this year was a welcome change to the cold of the previous years. At least until the end of the second loop when the trail started to flood. About the time the rain stopped. A few braves souls continued on the trail through waist deep water, while the less hardy of us detoured through the weeds, woods and briars. Only 1 finisher to complete the entire "course" before it was completely under water. The rest of us added on miles at the battlefield or on old Nashville highway to get the distance. Naresh's race report.

Naresh, Wade, Karl, Paul and Rick

David Jones and the rest of our finishers, had already left or were still on the course adding additional miles when this finishers picture was taken.

Start time: 8 am, Saturday January 1, 2011.

Location: General Bragg HQ's trailhead,1540 W. College St., Murfreesboro, TN, 37129

This is an unofficial Fat Ass run so there is no entry fee, no awards, and no wimps. There is some aid and some post event refreshments. It's an out and back course so you can do any distance you want.

I'll provide water, gatorade, and some type of warm salty food to share at the aid station (General Bragg HQ). Please bring something to share as well.

The course starts at the General Bragg HQ on the Stones River Greenway and goes out to Stones River Battlefield, around the battlefield and back to the greenway and on to Cannonsburg and then back to General Bragg's HQ for one loop. One mile to the battlefield, a two mile loop and the one mile return to the pavilion at Bragg. From there, a six mile out-and-back to Cannonsburgh. Each loop is around 10 miles and only minor elevation changes, no hills. Bathrooms at the battlefield, the start and at Cannonsburgh. The 50k distance is 3 loops. The pavillion at General Braggs HQ's serves as the starting and ending point, as well as the aid station.

The inaugural run.

Year 2.

Year 3.

Year 4.

Squishy soft

Googled the web for a picture of "squishy soft" and all I get is stuffed animals. Not quite what I had in mind with that title.

Got 3 miles worth of trails on this mornings 10 mile shake out run. Hadn't even planned on running on the trails, just a last minute decision when I ran through Stones River Battlefield. This was the second run this week in the snow. This one was 1,000 times more enjoyable than the other. Sure wish I'd brought the camera.

Still working on lots of different stuff at the battlefield. The most interesting thing for me was all of the different running surfaces. The main road was resurfaced in some of the rougher sections. At least one of the asphalt trails was resurfaced with asphalt with smaller rocks and not as much tar? Really made the surface springing, almost like a track.

Couple of the paths have been surfaced with just a gravel bed and a layer of finer gravel on top, packed and rolled. That's one of my favorite surfaces. Almost similar to a packed dirt or a cinder path. Only down side to these surfaces is the length. They are all just short pathways to monuments or earthen works.

The only trail of any substance is about a mile and a half long. They put wood mulch on it after the tornado for about a third of the distance with the rest of it primarily single track through the woods. That was the most fun part of this mornings run. Just enough snow to cover the path, so I could see the deer tracks. The single track through the woods has just enough tree roots and limestone outcroppings to keep you dancing over or zigging or zagging around. Fun stuff.

Eleven weeks out from the marathon. Last weekends long run was the first run this week in the snow. We had only planned on running 14 to 16 miles, but ended up with 17 miles on the day. It was a progression run broken up into 3, 30 minute segments after a couple miles of warmup. Brutal wind all morning, made the 29 degrees seem frigid when it was in our face, but almost warm when it was at our backs. The fast master warmed up with me and BQ1 and then did his own 20 miles worth of marathon workouts. BQ1 hung with me until the last 30 minutes worth of marathon pace work. That really helped. Really surprised my splits came in on target, given the wind and the hills on the course. Tough day. Waited for BQ1 to catch back up with me for the final 3 or 4 mile slog back to the car. That's when the snow started. The wind was blowing so hard that the snow was coming in sideways.

Wednesday's workout was hill repeats and yesterdays workout was 45 minutes worth of steady state. Did it at marathon pace. Wasn't that tough of a workout, other than a another day of battling the wind. Down week for mileage at 65 miles. Next week is going to be a bruiser. 20-22 miles for tomorrows long run and then an extra quality day. Mileage will be back up into the 70's.

Let the running streak end on Tuesday, at 40 days. That was the morning after the snow and ice. Just didn't want to risk falling on the ice. I packed my bag to run on the treadmill, but decided against that. I hate running on treadmills.

resting

Seeing how much of a difference it makes to have some rest and recovery. First off the rest. Big difference between my normal 7 or so hours of sleep and one extra hour. Wow. That's one of the reasons I like to run on my own at least twice a week. Sleeping in that extra hour or so. The other reason for the saturday solo run is to try and soak up a little bit of sunshine. Another big plus, is to be able to run my pace either nice and slow the whole time or whatever I feel like.

On the recovery side, I hadn't really thought about the extra hours a morning versus afternoon workout would yield. Sleeping in and then running in the afternoon, almost gives 36 hours worth of recovery from the previous days workout. Then on the flip side is the next morning workout is done within 12 hours, so almost the same as a double. Doubt very seriously I'll be getting any doubles. I could see the benefit to shake out a hard morning workout with a double in the evening, but the odds of that actually happening are slim to none.

This week is going to be a down week, mileage wise. Only looking for mid 60's or so. Progression run tomorrow instead of the typical long run. These workouts always seem tough for me, especially at this point in the cycle. Still 12 weeks, so lots more improvement in fitness to come. Plus, hope to some of the fellas out to pull me along and keep me company. Sure makes the miles go by quicker.

The running streak is still intact. Think its 33 days or so. Next few days may be tough with the threat of snow and some cold weather. Sure don't want to get out and try and run on any ice. Snow, no problem just slow down and enjoy the day. Ice, I'll wait until it melts or worst case skip the day or run on the dreadmill. Rather skip a day than jump on the dreadmill.

Think I'm going to take Jeff's advice and just stick in the 70's mileage wise. Could get into the 80's, but doubt that little bump is what's going to make or break my next marathon effort. Biggest thing is getting the miles in without getting hurt and getting most of the quality stuff done.

The minute on/off workout this week was a little tougher than it should have been. Guess I went out a tad to quick for the first set of 5, the next set was a little tougher and the last set were really work. Actually was kinda fun, I started out with the Wich brothers. They did their workout and I did mine. Just about every time I'd catch them, the minute was up and time to recover.

On the other hand the hill workout on Wednesday actually wasn't that bad. Looking back at some of the runs we did last year in the cold/rain, it was actually almost pleasant running in the mid 30's. Almost like a heat wave in comparison to the 15 degree run with the fast master this same week. What a difference 10 degrees can make. Especially if the wind is involved. BRRRRRRRRRRRRRRRRRRRRRRRR.