Ultra Running: Trials of the Trail 

4 mile recovery run:  It is ironic I had a discussion this weekend about the value of shorter easy runs.  I was/am of belief that when training for mega distances like the marathon, the shorter distances in training only add junk miles without training value.  This is important for those of us closer to 40 than 35, who are want to avoid beating up the joints. Today I remembered the value of the short run. RECOVERY!  I was so sore yesterday from the 10 mile road race, that I could barely walk much less run.  Today I knew I had to run, so I went out for a short 4 mile run.  Thankfully this run did exactly what it was suppose to, work out the lactic acid and warm up my sore body.

So when it comes to adding shorter runs in my workout, I will no longer discount them totally.  I will respect the 30 to 40 minute runs and keep them in my training calendar for days following race type efforts. 

Workout:

• Type: Run
• Date: 01/28/2008
• Time: 09:00:00
• Total Time: 00:34:24.19
• Distance: 4 miles
• Average Pace: 8:35.76/mile

Thank goodness Lisa gently pushed me to continue in this running series.  Not sure why, but I have had no desire to run since traveling to
Colorado last week.  Stress and sadness resulted in a complete lack of interest in putting on my shoes. </p>

<p>Today’s run went very well.  I ran an even split for each 5 mile segments finish in just under 1:15.  Although I felt great for the race, I am really hurting tonight.  I will attempt to continue in my training plan as if I have not taken 2 weeks off.   Having Lisa and Andreas already planning a long run next weekend to keep us all honest with our goals.  Thanks so much for giving me the energy when I was depleted.

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Workout:

• Type: Run
• Date: 01/26/2008
• Time: 09:00:00
• Total Time: 1:14:57.00
• Distance: 10 miles
• Average Pace: 7:29.44/mile

I will run with my old & new training running friends Saturday.  We will do 10 miles at the Ft.Steilicoom road race.  My goal is to start fresh with my Western States training and get a clear head.  Thanks to all who gave me their best wishes.

My father unexpectedly passed away Tuesday 1-15-08.  Since this is a running blog, I have not posted any workouts as I have not run a step.  I don’t even want to run.  Maybe tomorrow.

Needed to add some more miles to my week.  After running last night, finishing at 11:30, I did not really feel the running love! Forced myself out the door.

 I did wear my new trail shoes last night - Love them -  however the course was incredibly muddy.  Today I wore my street shoes - Love them too - I chose to sneak onto a closed trail for part of my run.  More mud, up and over my shoes and through my socks.  I now have 2 pair of shoes that need to be hosed off and dried before the next outing.

Workout:

• Type: Run
• Date: 01/13/2008
• Time: 12:00:00
• Total Time: 1:04:29.00
• Distance: 8 miles
• Average Pace: 8:03.87/mile

I won’t call it a run, but I will say “what a great night”  I was a volunteer for the Bridle trails races (5 mile, 10, mile & 50K).  It was an awesome experience.  Part of my duties was to run the 5 mile loop after the last racer was off the trail and clean up. Qusetion:  How many glow sticks does it take to mark 5 miles of trail? Answer 84.  With a Seattle Running Company employee, named Alan, I help remove all the orange ribbon, glow sticks, and chalk marks off the course.  We also picked up empty GU packets, water bottles, and yes even a pair of shoes left on the trail!

The most important part of this exercise was running with my lighting system.  My gear…not so Beuno.  Borrowed gear from expert runner…AWESOME!  I will be heading to REI for a halogen headlamp or four.

Workout:

• Type: Run
• Date: 01/12/2008
• Time: 22:30:00
• Total Time: 1:00:00.00
• Distance: 5 miles
• Average Pace: 12:00/mile

Running 12 miles was a great part of a  productive day.  I have had a really demanding week of work, so it was nice to hit the pavement.  The favorite part of my business is working with physicians and nurses in the Operating Room.  Today I worked with a podiatric surgeon in an Arthroereisis case.  Subtalar Arthroereisis is a  treatment option for the correction of hyperpronation. The doctor removed an old implant and replaced the implant with a better more anatomically designed stent to correct the patients excessive rear foot movement.  The stent works as an internal orthotic, very cool procedure. I am lucky to represent this product as part of my medical supply business After the procedure, I met up with Lisa and she took me out on her favorite hilly course for 12, she actually did 13!  What a perfectly balanced day, with the extra bonus of hanging out with my 13 year old daughter after she was out of school

Workout:

• Type: Run
• Date: 01/11/2008
• Time: 13:00:00
• Total Time: 1:50:59.00
• Max Heart rate: 173
• Distance: 12 miles
• Average Pace: 9:14.7/mile
• Ascent: 700 ft
• Descent: 700 ft

Workout:

• Type: Run
• Date: 01/08/2008
• Time: 19:00:00
• Total Time: 00:59:00.00
• Distance: 7.25 miles
• Average Pace: 8:08.47/mile

It was a recovery day for me, so no running. Although I have to admit that I wanted to run but knew I should give the body a rest.

My car was broken into this weekend near UW campus.  They smashed my window and stole my GPS and IPOD.  I had to get the window replaced, but will most likely not replace the GPS or IPOD for awhile.  The shop is about 2 miles from my house, I walked home after dropping the car off and walked back to pick it up.

Can’t wait to run tomorrow.  I have a busy work day with a early start so I will probably have to hit the treadmill after work or run in the dark tomorrow night.

Workout:

• Type: Walk
• Date: 01/07/2008
• Time: 12:00:00
• Total Time: 00:50:00.00
• Distance: 3.8 miles
• Average Pace: 13:09.47/mile