Sunday, September 28, 2014

Grindstone 100 D-5 Days

I never feel trained enough for a race, and it's no different here.  I am injury free, though, which is always a good thing.  I'd rather be a little under-trained than a little over-trained for a race.  We can always gut it out the last few/30 miles, but it's much harder to do that with lingering injuries and unnecessarily tired muscles from a taper-less week leading up to a race. 

It looks like Grindstone will have live tracking of the runners throughout the race.  How often it will be updated from the mountains will little signal/service is unknown to even the race director.  Nonetheless, here is the link to that site:  http://www.eco-xsports.com/  

My trusted weather app tells me there is a 70% chance of rain on Saturday, and who doesn't like running in the rain?  I hope the temperature drops into the 40's Friday night - I love being miserable.  It makes these adventures much more memorable and adds dramatic effect to the stories.  The food afterwards always tastes better too.

Good luck to all at Grindstone.

Monday, September 22, 2014

08-21 Sep

08 SEP -- 1:07:58 -- 6.25 miles -- 190 elevation gain
08 SEP -- 42:00 -- 5.12 miles -- 578 elevation gain
09 SEP -- 44:19 -- 6.01 miles -- 395 elevation gain
10 SEP -- 28:01 -- 3.02 miles -- 630 elevation gain
10 SEP -- 45:35 -- 5.76 miles -- 459 elevation gain
11 SEP -- off -- upper body weightlifting -- stationary bike 7 miles
12 SEP -- off -- stationary bike 15 miles
13 SEP -- off -- visited family in PA
14 SEP -- Dam Half Marathon -- 1:54:38 -- 13.10 miles -- 2500 elevation gain (7th Overall)

TOTAL -- 5:42:31 -- 39.26 miles -- 4752 elevation gain

A few shorter runs early in the week, followed by a few days of rest afterwards, prepared me for the race on Sunday.  Kari and I joined Tristin and Molly for the race and after party, then we headed back to VA in the afternoon. 



15 SEP -- 48:38 -- 6.38 miles -- 599 elevation gain
15 SEP -- stationary bike 7 miles -- upper body weightlifting
16 SEP -- 46:28 -- 4.71 miles -- 791 elevation gain
16 SEP -- 31:12 -- 3.59 miles -- 453 elevation gain
17 SEP -- 45:39 -- 4.76 miles -- 704 elevation gain
17 SEP -- 1:00:00 -- 3.00 miles -- 147 elevation gain (mowing the lawn)
18 SEP -- 31:55 -- 4.03 miles -- 326 elevation gain
19 SEP -- 26:55 -- 3.04 miles -- 61 elevation gain
19 SEP -- stationary bike 7 miles
20 SEP -- 1:18:08 -- 8.71 miles -- 681 elevation gain
20 SEP -- 1:29:44 -- 6.86 miles -- 527 elevation gain
21 SEP -- off

TOTAL -- 7:38:39 -- 45.08 miles -- 4289 elevation gain

Another week full of numerous shorter runs due to time constraints at work, but at least I spent 7+ hours on my feet in the woods (or walking in squares in my back yard...).  I'll continue running through next week but taper off come Saturday/Sunday.  Next week I'll wear my fat pants and sit around as much as possible.


Friday, September 12, 2014

25 Aug-7 Sep

25 AUG -- 1:23:27 -- 9.31 miles -- 1395 elevation gain
25 AUG -- 42:53 -- 5.23 miles -- 426 elevation gain
26 AUG -- 45:01 -- 4.63 miles -- 775 elevation gain
27 AUG -- 1:01:19 -- 7.16 miles -- 693 elevation gain
28 AUG -- off -- upper body weightlifting
29 AUG -- 2:24:00 -- 14.50 miles -- 1100 elevation gain
30 AUG -- 1:50:14 -- 12.28 miles -- 1451 elevation gain
31 AUG -- 1:28:51 -- 12.56 miles -- 417 elevation gain

TOTAL -- 9:35:45 -- 65.67 miles -- 6257 elevation gain

Solid week.  Had a few good runs later in the week with some running pals. 


01 SEP -- 48:03 -- 6.46 miles -- 290 elevation gain
02 SEP -- 55:23 -- 4.74 miles -- 761 elevation gain (rolled my ankle...)
03 SEP -- off -- upper body weightlifting -- babying my ankle...
04 SEP -- 26:43 -- 3.92 miles -- 181 elevation gain (ankle felt better)
04 SEP -- stationary bike for 15 miles
05 SEP -- 52:03 -- 6.20 miles -- 518 elevation gain (ankle pain gone)
05 SEP -- 1:16:29 -- 7.97 miles -- 691 elevation gain
06 SEP -- 4:37:30 -- 18.50 miles -- 4759 elevation gain (Beer & Bacon Festival afterwards)
07 SEP -- off -- rest

TOTAL -- 8:56:11 -- 47.79 miles -- 7200 elevation gain

Rolled my ankle Tuesday morning which slowed me down for a bit.  The swelling and purple coloring went away quick with RICE (rest, ice, compress, elevate), and I was back out on the trail after only a day off.  I've got a trail half marathon with Tristin next Sunday which I'm looking forward to.  Only a few weeks left until Grindstone.


Sunday, August 24, 2014

11-24 Aug

11 AUG -- 52:53 -- 6.44 miles -- 535 elevation gain
12 AUG -- 49:30 -- 4.62 miles -- 734 elevation gain
13 AUG -- 49:10 -- 4.82 miles -- 912 elevation gain
13 AUG -- 41:26 -- 5.65 miles -- 288 elevation gain
14 AUG -- 56:18 -- 7.13 miles -- 509 elevation gain
15 AUG -- off -- upper body weightlifting
16 AUG -- 1:28:44 -- 12.24 miles -- 424 elevation gain
17 AUG -- off -- rest

TOTAL -- 5:38:01 -- 40.90 miles -- 3402 elevation gain

I intentionally cut back on miles this week to avoid over-training myself.  Next week and the week after I will increase miles until mid to end September when I start to taper for Grindstone.


18 AUG -- 44:04 -- 4.71 miles -- 742 elevation gain
18 AUG -- 48:35 -- 6.01 miles -- 425 elevation gain
19 AUG -- 58:11 -- 7.09 miles -- 427 elevation gain
20 AUG -- 1:09:41 -- 5.05 miles -- 867 elevation gain
20 AUG -- 37:20 -- 5.19 miles -- 214 elevation gain
21 AUG -- 1:36:54 -- 10.40 miles -- 1082 elevation gain
22 AUG -- off -- rest
23 AUG -- 1:56:20 -- 12.59 miles -- 1739 elevation gain
24 AUG -- 1:00:00 -- 3.00 miles -- 147 elevation gain (mowing the lawn again...)

TOTAL -- 8:51:05 -- 54.04 miles -- 5643 elevation gain

Exactly what I wanted for this week.  Next week, I will try for 70-80 miles again.


Sunday, August 10, 2014

04-10 Aug

04 AUG -- 40:39 -- 4.37 miles -- 542 elevation gain
04 AUG -- 55:43 -- 6.06 miles -- 801 elevation gain

05 AUG -- 59:31 -- 6.28 miles -- 867 elevation gain

06 AUG -- 1:01:02 -- 6.16 miles -- 175 elevation gain
06 AUG -- 1:14:21 -- 8.04 miles -- 468 elevation gain

07 AUG -- 1:00:00 -- 3.00 miles -- 147 elevation gain (mowing my lawn)

08 AUG -- 53:03 -- 6.15 miles -- 511 elevation gain

09 AUG -- 7:11:55 -- 35.51 -- 7875 elevation gain

10 AUG -- off -- homework all day


TOTAL -- 13:56:14 -- 75.57 miles -- 11386 elevation gain


I finally got in a week worthy of bragging about.  Not really, considering I didn't run more than 8 miles until Saturday, but numerous shorter runs added up to some decent mileage for the week.  My work schedule didn't allow me to get in 10-15 mile runs, but the two-a-day runs shocked my quads and hamstrings and made me feel like I did a few 10-milers.  Looking forward to some more big weeks throughout August to get ready for Grindstone 100.


Sunday, August 3, 2014

28 Jul-03 Aug

28 JUL -- 59:24 -- 8.18 miles -- 492 elevation gain

29 JUL -- 19:02 -- 3.05 miles -- 16 elevation gain
29 JUL -- 48:27 -- 5.74 miles -- 714 elevation gain

30 JUL -- off -- upper body weightlifting -- stationary bike for 3 miles

31 JUL -- 2:21:59 -- 15.16 miles -- 1356 elevation gain

01 AUG -- 40:53 -- 3.07 miles -- 618 elevation gain -- and some upper body weightlifting

02 AUG -- 1:22:40 -- 10.49 miles -- 631 elevation gain

03 AUG -- off -- but I ran the steps in my house for 20 minutes...


TOTAL - 6:32:25 -- 45.69 miles -- 3827 elevation gain


A decent week, overall.  I finally got back into weightlifting and it feels good.  Next Saturday a few of us are heading to Shenandoah for a big day, and I am pretty excited.  Hopefully we can spend 6+ hours on the trails and get in 30+ miles.  Prior to Saturday I should be able to get in some good runs during the week, and even some more time in the gym picking up heavy things and then putting them down.  Today Alex P., my photographer and I made the trip down to Richmond to watch Sniper's showing of the film Solstice.  Kari and I will be making another trip down to Carytown to spend some time antiquing, taking photos, and eating ice cream. 


Sunday, July 27, 2014

30 Jun-27 Jul

Since I haven't been able to keep up with my blog, among other things, over the past few weeks, here is another mass publishing.

30 JUN - 49:00 -- 4.70 miles -- 415 elevation gain
01 JUL - off
02 JUL - 45:33 -- 5.00 miles -- 339 elevation gain
03 JUL - 45:35 -- 5.54 miles -- 289 elevation gain
04 JUL - 2:32:41 -- 17.72 miles -- 1293 elevation gain
05 JUL - 47:21 -- 6.51 miles -- 287 elevation gain
06 JUL - off
TOTAL - 5:40:10 -- 39.47 mils -- 2623 elevation gain
Last week at OCS, but after candidates graduates on 03 Jul I was able to get some quality runs in throughout the rest of the week.

07 JUL -- 1:37:03 -- 11.44 miles -- 894 elevation gain
08 JUL -- 28:33 -- 4.04 miles -- 214 elevation gain (quick run before driving to Florida)
09 JUL -- 34:10 -- 5.03 miles -- 7 elevation gain (Florida has no hills)
10 JUL -- 33:37 -- 4.65 miles -- 21 elevation gain
11 JUL -- off
12 JUL -- 1:21:00 -- 9.86 miles -- 30 elevation gain
13 JUL -- off -- ate a ton of food
TOTAL -- 4:34:23 -- 35.02 miles -- 1166 elevation gain
My photographer and I took a vacation down to see my grandparents in Florida.  Other than a bridge with about 80 feet of elevation, which I didn't even run during this week, there were no hills.  Most of my runs in Florida were joint adventures with my photographer and/or brothers leading me on my grandparents' cruiser bicycles.

14 JUL -- off -- 0545 departure for a visit to Cape Canaveral for the day
15 JUL -- 1:06:44 -- 9.02 miles -- 10 elevation gain (headed to Georgia afterwards)
16 JUL -- off -- spent the day with Kari in Savannah, GA
17 JUL -- off -- drove back to Virginia all day
18 JUL -- 1:18:14 -- 8.89 miles -- 764 elevation gain
19 JUL -- 4:40:11 -- 21.10 miles -- 5889 elevation gain (Buck Hollow trail with Alex P.)
20 JUL -- off
TOTAL -- 7:05:09 -- 39.01 miles -- 6663 elevation gain
Split time between Florida, Georgia, and Virginia this week.  Luckily, I had time over the weekend to get in a solid run with Alex P. in Shenandoah with some decent elevation/hill training for Grindstone.

21 JUL -- 1:32:19 -- 10.17 miles -- 985 elevation gain
22 JUL -- 39:11 -- 3.74 miles -- 286 elevation gain
23 JUL -- 2:35:03 -- 16.06 miles -- 1641 elevation gain
24 JUL -- off -- stretching
25 JUL -- 1:32:19 -- 10.27 miles -- 996 elevation gain
26 JUL -- 1:06:02 -- 9.18 miles -- 424 elevation gain
27 JUL -- off -- I was Ikea-fied building boxed furniture all day -- so...much...cardboard...
TOTAL -- 7:24:54 -- 49.42 miles -- 4332 elevation gain
Pretty solid week with a few longer runs.  Due to an upcoming Physical Fitness Test for work next week, I decided not to run on Sunday in order to have fresh legs this week.  Once I get into a rhythm at my new unit I'll ramp up my mileage and find some time to get on the Grindstone course for practical application!