Monday, September 24, 2012

Weekly Scoop Sept 17-23

Off day but I did a 20 minute core routine

Blowing Springs 5.25 miles @ 10:31 pace
55m total time and 500' of vertical gain

Red Dirt Roads 3.5 miles @ 8:54 pace
31m total time and several short hill strides thrown in

Blowing Springs 5.7 miles @ 10:18 pace
59m total time and 600' vertical gain

Off day, just rested up

Hobbs State Park Pigeon Roost Trail
17.5 miles @ 10:51 pace
2h58m total time and 1,900' vertical gain

Blowing Springs 7.5 miles @ 11:20 pace
1h25m total time and 500' vertical gain

Weekly totals:
40 miles @ 10:30 pace
7h05m total time and 3,700' ft vertical gain

I backed off the pace a bit on the hill strides mid week, hitting 10k pace instead of the 5k pace I did last week. Why? I don't foresee using 5k speed for any ultras. Gotta keep the big picture in mind. Saturday was a great run, a good confidence booster. I fueled with 3 gels and water only during a 3 hour run and my energy level was steady throughout. I did feel some fatigue creep in the last couple of miles but I had put in a tough effort so I wasn't surprised at that. I did have a Vespa before the run and a pretty good breakfast. I have been trying to eat more healthy fats (EFAs) like Udo's Oil and coconut oil. That morning I had a yogurt w/ Udo's and a slice of whole grain bread w/ coconut oil on it. The point is to determine if the increased consumption of EFAs will provide a steady energy source for long runs and help with recovery. I also employed a 25/5 run/walk ratio on the Saturday run. First time I have tried that. I wanted to see how incorporating some regular walk breaks would influence my overall pace and how I felt during and after the run. I have to admit that I like it. My overall pace stayed right in the wheelhouse and I was able to really run much of the course. In fact, I flew down most of the downhill sections. My legs felt OK the next day and I attribute that to two things, the walking and the Ultragen. I continue to be impressed with the difference the Ultragen makes in decreasing the muscle soreness after long runs. My legs may have felt OK but my glutes were another story. I walked with a purpose on my breaks Saturday and used muscles I'm not usually working. I kept the walking pace quick even on the uphill sections. So far I continue to give a thumbs up to Ultragen and ProBars (raw, vegan friendly whole food bars) and I like the new run/walk ratio. I know I will have to use that at Lookout Mountain in December.
The PF tenderness all but went away quickly. No more issues. The shin continues to have a slight twinge in it at times. I continue to regularly stretch, roll and stick any spots that need attention. I also started doing little sessions of footwork to strengthen my feet and lower leg stabilizers. The sort of stuff that ballet dancers do. It's easy and can be done while watching a movie. Hopefully this will help out. 

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