November 2012 - Training Recap

November Training Recap

You will notice in this month that my total mileage climbed a bit from October and September.  I started to feel like moving a bit.  However the movement I sought was more along the lines of going straight up.  I had zero interest in speed or distance, I just wanted to climb.  So I did, I managed to gain 12,000 ft in elevation over 15 miles all done at 15%+ grade, not bad for WI. Other than just feeling like it, another reason I went down this road, or up, was that I really wanted to focus on building some of the muscular strength I had lost during the racing season.  Well let me tell you 15% grade will build strength quickly, or was it slow!  Either way I plan on focusing on building strength till training begin by running intervals and climbing!  Coming up I will write a post about recovery, taking a break, and the importance of building functional running strength in the off season.  Also stay tuned for a post related to my diet, VESPA,  and some of the things I changed this year to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!

What I visualized while climbing in WI! Man I miss CO!

TOTALS

Run     95 miles    14:40:00   12,000ft Gain (15miles)

Swim   11.7 miles

Bike     87.5 miles

September 2012 Training Recap

SEPTEMBER Training Recap

The first thing you will notice about the month is the severe drop in running millage coupled with an in crease in bike and swim volume.  I competed in The North Face Endurance Challenge (Madison) 50K in September and this was the last race of my ultra season.  I had run on the course several times during the month of August so I knew what to expect.  Unexpected, however, was my inability to walk with out crushing pain in my right knee 7 days prior to the race.  After several chriporactic appointments, ART sessions, a lot of time on the roller, and very little in the way of movement, I managed to show up for the race with the ability to walk and hopefully run pain free.  I raced conservatively and still managed to finish in the top 15 (12), with a 50k PR.  After the race I called it a season. Stay tuned for a post related to my diet, VESPA,  and some of the things I changed to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!

TOTALS

Run     47.1 miles        7:31:19

Swim   10.8 miles

Bike     154  miles

Race Result

50K (31miles) 4:35:51

12^th Male 13^th Overall

9^th AG (26-35)

Dean Karnazes and I