Showing posts with label Sean O'Brien. Show all posts
Showing posts with label Sean O'Brien. Show all posts

Monday, February 9, 2015

SOB50k Wk 14

So last week was the week to bridge from unsigned up for Sean O’Brien to the signed up for Bandit and so I added in an extra week. This is how it shook out.

Monday 8 miles. First run since Calico50k, felt hard/easy, happy with result. 16th day in a row, Tuesday is a rest day

Tuesday Off!

Wednesday 4 miles. Felt harder than it should, early start, long day and late dinner catch up with me!

Thursday 8 miles. Nice little trail run in my new Saucony Peregrine 5s, left too late without a head torch and ran home in the dark!

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Thursday. 7 miles. Another trail run. Found a little back trail that has an insane climb! 40% grade!

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Friday. Off

Saturday 21 miles. Met up with some folks and ran nearly 11 miles with them and then ran another 10 by myself. This was very unplanned, as in I poorly planned it and instead of a pack and food etc. I basically ran 20 miles on a glass of water and a single serving of peanut butter! In all honesty I felt fine at the end albeit a bit hungry, not something that I would recommend but it was a low effort endurance Z2/3 kinda run. If you’re in Westlake Village, check out Joi Café, amazing vegan food run/co-owned by a buddy of mine! You won’t be disappointed!

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Sunday. Easy ride and a 20 minute run to roll the running mileage up to 50 for the week.

Totals;

  • Run; 6 runs, 50.10 miles in 7:42
  • Bike; 1 bike 16:85 miles in 1:00

This week is a Taper and then per my last post I am on a 7 week build to Leona Divide 50m!

Tuesday, January 27, 2015

SOB50k Wk 12

This week was always going to be a bit odd. A pseudo taper combined with a race weekend and the Tour of Sufferlandria starting on the Friday! All these added up meant that there was going to be a 15 day block with no rest day! Here’s how it shook out;

Monday. 10 miles. It was a holiday so I didn’;t have to go out at the crack of dawn or the early evening so I went slap bang in the middle of the day. It took a good 5 miles to warm up but I actually felt pretty good at the end of it.

Tuesday. I haven’t been on my bike for months, probably 5 times since Vineman 70.3 last summer! So I thought I should do an FTP test. The result 216, down 14 points from last year…I’ll take it!

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Wednesday. 7 miles. Progressive speed work, all things considered this went ok. There is life in the old dog yet!

Thursday. 5 miles. Nice and easy…aka sluggish!

Friday. Day 1 Tour of Sufferlandria Elements of Style and The Long Scream. 40 minutes working on your form followed by 40 minutes of time trialing! My ass thinks my brain has gone numb!

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Saturday. Day 2 Tour of Sufferlandria. Blender. One hundred minutes of a bit of everything, climbing, time trialing, sustained effort. That was hard! Feet up for the rest of the day before tomorrow's race.

Sunday. Calico 50k. You can read the race report here.

So for the week; 4 runs 9:12 and 52.76 miles and 3 bikes 4:13 and 68.17 miles!

No news on the waitlist for SOB so I may be running the Bandit 50k instead!?!

Monday, January 19, 2015

2015 Plans…redux (probably not for the first time either)!

Had you asked me 18 days ago what my plans were for the first 8 months of the year were and I would have said this;

Then this happened;

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Then this happened;

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So now it’s kinda like this...sorta...ish!

  • Calico Ghost Town 50k – Registered
  • Tour of Sufferlandria – Registered
  • Sean O’Brien 50k…well maybe, we’re waitlisted
  • Bandit 50k – depends on the above!
  • Leona Divide 50m - Registered
  • Grand Canyon R2R2R – not enough time for Becca to recover before IM Boulder, no worries, it’s been there a few years and I am sure it will be there for a few more!
  • TransRockiesRun Run 6 – looked at the finances on this one and it costed out at $7,000+, and the house needs painting and the closets need remodeling, and I need (don’t want, but need) a new car…being an adult sucks!

Remaining possibilities;

  • Cuyamaca 100k Registration opens June 15th…yeah I set a reminder for that!
  • Waldo 100k It’s a lottery which announces the run list on March 1st
  • Backbone Trail 70 miler (self supported) There’s something to be said for being in control of you own destiny! I have run the entire thing but in sections; here, here and here.

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The elevations South to North (approx 15,000’ of gain)

And…we’ll see!

It’s all good!

Sunday, January 18, 2015

SOB50K Week 11

Another build week! I was finally feeling like I was getting back into the groove at work which meant things at home are easier. Along with 100+ mile daily commute 3-4 days a week our combined family has four kids that need lunches and school runs etc. Having had nearly 2 weeks off over Christmas meant that I was a little rusty!

Monday. 10 Miles. Becca’s plan has longer back-to-back runs. This was hard, it sucked for the first 5 miles. The next 5 miles I was pissed so I just ran it off to get home and eat!

Tuesday. Off. Doing my happy dance!

Wednesday. 4 Miles. Treadmill, nothing fancy just a recovery run.

Thursday. 10 miles. Went out, warmed up and then picked up the pace and didn’t look back. 7:44 pace for the run which isn’t “blazing” fast compared to say my Half Marathon PR which is a minute a mile faster but hey I will take it!

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Friday. 8 miles on the Treadmill. 3% incline at 8:57 with last mile at 1% at 9:15

Saturday. Off. Like. A. Boss!

Sunday. 22 Miles. My race plans have taken a hit…more on that to follow. So we tried something very new as the weather forecast was for it to be somewhat hot. We drove through to Topanga State Park which is closer to the Ocean and should be cooler with the plan to run two loops around the XTerra 15K course and then add on some more

Long story short, we got ourselves onto the Backbone Trail and ended up at the southern end of it at Will Rogers State Park. All that said it was a section of the trail that Becca had never seen and I section I had only run once back in 2009. It also sowed the seed for something for later in the year.

We had the pleasure of bumping it a friend of our Louis who was out with his pals tearing up the trails. I decided to do my best Beaker impression!

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As per last week we were using real food although we ran a little short as some was left in the car with a view to picking it up for the second loop. That all said it was a good day out and while there was a fair bit of uphill walking I felt pretty good the entire run!

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The new plan seems to mean bigger mileage so this week I ended up just under 55 miles and I am already over 130 miles for the month!

This coming weekend we have the Calico 50k AND the Tour of Sufferlandria starts, it’s going to be a couple of tough weeks!

Tuesday, January 13, 2015

Third party face-palm!

I’ve been so focused on Leona Divide 50m that this happened!

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Back up plan, Bandit 50k the weekend after!

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Ugh!

Sunday, January 11, 2015

SOB50K Week 10

Another build week, although Monday got the best of me and I had to push my back-to-back long run to Tuesday. With Becca and I training for the same races I have decided to switch to her plan, I will post about that separately. So here’s the details:

Monday. Off. Work, life, <insert excuses>!

Tuesday. 11 miles. Treadmill. Treadmill at 2%. Not feeling this at all and a day late. Going back to work hit hard, not so much hit the ground running...more like just hit the ground! My Garmin and the Footpod always runs longer than the Treadmill so the miles are accurate to the ‘mill.

Wednesday. 4 Miles. Treadmill, nothing fancy just a recovery run

Thursday. 8 miles. Quick temp run around a local loop. Nice to add a bit of pep into my step!

Friday. 7 miles on my local trail out and back. Another hard run, nonstop there and back. Nice and solid Z2/3 at 2% grade

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Saturday. Like a Boss!

Sunday. 22 Miles. Plan was to park a car at each end of an out and back and then run it three times. Ended up adding extra miles on one section then hopped a fence got kinda lost. Ran past someone people making a video/movie! It rained, it was sunny it was just one of those crazy ass days! Big departure on this run was the introduction of more real food. We had brioche with PB&J, boiled, salted potatoes and single servings of Peanut Butter Company PB&Chocolate.

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They worked really well and we will try that again next weekend. Only downside for this run was coming up just under 2 miles short with just over 20 miles for the day, that said it was another 4 hours moving and nearly 6 on my feet!

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This one pretty much killed my Peregrine 4s off, so I will break out a new pair for next weekend.

Sunday, January 4, 2015

SOB50K Week 9

A bit of a step back this week, but that really on means that Sunday’s long run is shorter and Monday’s run is longer! No rest for the wicked. Here’s the details:

Monday. 5 Miles. Nice and easy on the treadmill.

Tuesday. Off. Mission Accomplished!

Wednesday. 7 Miles, on the Treadmill and the last run of 2014

Thursday. 10k first run of 2015 and went and fast and just about held on

Friday. Off. Nice and solid Z2/3 at 2% grade

Saturday. Like a Boss!

Sunday. 14 Miles. Ran a loop that I have run only once before, a hilly-ish route that cuts around and about my neighborhood. I finished. within 50 seconds of the last time I ran it! Not 50 seconds a mile but 50 seconds in total! That’s cray…cray!

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So for the week. 5 runs, just over 6 hours and 41 miles banked.

Friday, January 2, 2015

2015 Plans…

I’ve alluded to my 2015 plans via Facebook and a few other places but here they all (almost all) are in one place. All of these are 99% are committed to. As I am not independently wealthy with kids at college I am sure life and work will conspire to throw a spanner in the works at some point, let’s see.

January; Calico Ghost Town 50k (Registered)

I raced this back in 2008, it was my second 50k ever. It’s cold and barren but tons of fun and a good benchmark for fitness for the year. Becca is signed up too and we’re discussing if I will run with her or not.

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January; Tour of Sufferlandria (Registered)

7 days bike riding. This is going to hurt as I have ridden my bike 5 times in the last 5 months. It’s for fun and you can dial down the heat as required so other than getting pissy at being on the bike it should be fine.

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February; Sean O’Brien 50k

This is the first big-ticket item of the year and my first time here. It’s the race that Becca have been focused on for a while now and we have spent hundreds of miles on these trails. It’s going to be a challenging day as the course has somewhere around 7000’ of gain!

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April; Leona Divide 50m (Registered)

Another race I am revisiting, the last time I raced…well ran…well walked here was in 2009. Second big-ticket race. Becca’s first 50 miler so they may be a few tears along the way, not sure who’s though!

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May; Grand Canyon R2R2R (Campsite booked)

A complete adventure. We’re camping on the south rim and running there and back again in a day. The last time I was at the Grand Canyon was over 10 years ago. I am sure it hasn’t changed much since then, but I am significantly different.

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August; TransRockies Run6

Another total adventure. Running as a team with Becca, 6 days, 120 miles, 20,000’ of gain. Camping, altitude. A total unknown wrapped in a big bow of OMG!

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Beyond that who knows but this seems like a good start!

Sunday, December 28, 2014

S0B50K Week 8

Post race and pre Christmas week, good news was that I had 10 days off over the holidays!

Monday. Off

Tuesday. Off

Wednesday. 7 Miles. Ran the local East Ridge Trail with Becca, it’s short and sharp!

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Thursday. 5 Miles. Treadmill

Friday. 7 Miles again on the East ridge Trail.

Saturday. Off

Sunday. 25 Miles. But that’s so darn close to a Marathon it seems silly not too so I did…it was hard! More time on the Sean O'Brien course…it’s got SOB in the title for a reason!

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So for  the week on 45 miles but nearly 9m hours…such is the toll of trail running!

Tuesday, December 16, 2014

Race route recon!

This past weekend my plan called for a 50k. As there were no races on any calendar I could find I decided to run the Sean O’Brien 50k course in advance of the race in February. The course runs along an out and back section of the Backbone Trail in the Santa Monica Mountains. I have run much of it before but never strung together in this order.

Becca was planning for a 16 miles so we came up a plan for her to run with me for the first 8 miles and then turnaround and head back to the car, we had left my car around M14 and I would use that for SAG. As we started late we skipped the first couple of miles and headed to the next parking lot which would allow Becca more time on the main climb of the run and after our abandoned run due to the rain a couple of weeks ago it made more sense.

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With the car parked and the obligatory selfies taken we were off! This section is the grittiest of the entire race with 1600’ of gain over the first four miles. For obvious reasons there is no going out fast for this! It’s very much a case of run anything runnable and walk the rest!

After the last couple of weeks rain we saw plenty of signs of erosion; sinkholes in the trail, this was about 8’ long and 3’ deep and rocks washed down the hillside, this was well pretty big;

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At Corral Canyon Becca was due to turnaround however this was all new trail to her and she was very turned around. A quick replan and we agreed we would run on the next section together to my car and see how much was left for her to reach the 16 mark.

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The section from Corral Canyon is mostly runnable but has a nasty climb around Mile 8 with nearly 500’ of climbing. These are just some random shots from along the trail.

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We got to the car after just over 9 miles. Another replan for Becca and then we came up with a plan to run on another 3.5 miles and turnaround and use my car to get back to the start and meet up with me later…with that plan made we were off!

imageThis section is one I have only run once back in 2009 so it was all a good refresher. The trail has lots of twists and turns but was mostly runnable. I ran onto the actual race turnaround, cutting off the first couple of miles meant that I was going to be short overall but I would worry about that at the end of the day.

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I hit the halfway point and then back at the parking lot Becca and I parted company. I was on the way back. My main goal was to keep a steady and maintainable pace and that was pretty much achieved with the exception of the really steep climbs. I let Becca know my locations as I was coming back to the start and as the light was fading I decided to head to the actual race start to add up my mileage. I had stupidly stopped my Garmin and forgotten to start it so I missed a mile and about 12 minutes of actually recording but trust me my legs were very aware of it!

I had to take a slight detour as what was usual a little steam was a 2-3’ deep fast moving river! I finished in the dark and by the illumination of the light on my iPhone I ran the last mile to the parking lot to be collected by Becca! I was half a mile short so I ran around in circles a bit to round it up. Knowing this I am estimating that the race distance will be closer to 33 miles.

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So 31 not pretty miles in the bank. This is actually my first “ultra” since  2011 and was for sure a good eye opener. There’s plenty of work needed in the next 6 weeks to get me along this course faster than last weekend!

Sunday, December 7, 2014

S0B50K Week 5

Bit of a rest week and a mix of everything. Getting closer to the holidays means busier at work and juggling things but I managed to get through the week fairly unscathed 

Monday. 11 miles, on the treadmill, at 3%, enough said I think!

Tuesday. Off!

Wednesday. 6 miles. On the treadmill again, 1m at 1% 1m at 2%, 2m at 3% 2m at 2%. Hills and Zone 3

Thursday. 4 miles. On the treadmill again. Roas to Hana video

Friday. 6 miles. Treadmill AGAIN! Haleakala climb x2 second time faster

Saturday. 18 miles on the bike with Zwift. 

Sunday. 14 miles on a local moderate trail. It has some short sharp climbing which hurt but as it’s an out and back you get to bomb down the downs! The downside of a short Sunday run is that you get a longer Monday one and it’s 11 miles tomorrow!

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41 miles run and 18 miles ridden…basically more hay in the barn!

Onwards…

Sunday, November 30, 2014

S0B50K Week 4

This was always going to be a big week. The way my schedule fits into the calendar means that there are some weeks where there are six runs and this was one them.

Monday. Off, a quick 30 minutes on the Bike…shut the front door!

Tuesday. Off, another 30 minutes on the Bike, this time riding along with Zwift which I am beta testing! So far so good!

We Ride a Latte. from Zwift on Vimeo.

Wednesday. 7 miles on the local roads and trails, another good kick in the pants! Hills. trails, Stuart!!!

Thursday. 5 miles. Treadmill. 2 mile warm up, 1 mile hill climb at 15%/3.2mph 2 mile cool down

Friday. 7 miles. Treadmill. Started at 1% increased 1% each mile over first 5, then back to 2% for remaining!

Saturday. Off. 

Sunday. 18 miles was the plan. Headed to local Trailhead with a view to running the first section of the Sean O’Brien course with Becca, best described as wet! We called it after 3.5 miles and 2000’ of climbing and turned around.

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Up into the clouds and rain!

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I ran another couple of miles after to get to 10 and then another 7 miles on the Treadmill to hit 17 for the day.

So 5 runs 6:44 and 37.08 miles and 2 rides 1:03 and 17:06 miles.

Next week is a step back as the week after I have a Fat Ass 50k so some time off my legs will be a good thing!

Onwards…