Old Man Still running

Treadmill.  Lots of incline this morning, machine said I climbed 3,000 feet.  Also doing some weights and core every day.  After ATY my left shoulder was pretty sore from arm swinging for 48 hours or from holding a water bottle for hours.

Rocky Raccoon 100 is now in my sights.  It is only 26 days away!  I'm even working on my pacing goals.  I really believe I can break 20 hours there this year.  Shoot, I broke 20 hours for 100-miles at ATY with 18 hours of rain and mud and and more than a half hour of stops. (still haven't seen my detailed splits for Day one).  So why can't I do the same or better at Rocky?  The altitude is even lower. I'll really have to minimize my aid station stops.

A bad cold set in.  Still did some treadmill.

My first-day splits for ATY were finally posted.  Lots of interesting data to me.  I updated my PRs (to the left).  The downpour cost me about 20 minutes into my 100-mile time.  Splits at: http://www.acrosstheyears.com/cgi-bin/splits.cgi?y=2010&rid=708

Here's my average lap time pace for each 10K segment.   The spike at 15 is due ot the downpour.  The spike at 17 was due to break after 24 hours trying to solve my chafing problem, changing all my clothes and shoes.  My splits were coming down during the second evening as I started "sprinting" some laps.   And then came the 4-hour lazy break.  Note the huge improvement after the rest.

This is average lap time for that 10K stretch.  Each lap is 1/2 K.  I tried to keep lap times under 3 minutes for quite awhile and then under 4 minutes for quite awhile, etc.

A 3:00 lap average is a 1:00:00 10K.

A 4:00 lap average is a 1:20:00 10K. etc.

My first 10K was 51:36, 8:18 mile pace.  Second 10K was 52:54, 8:31 mile pace, etc.

100 miles is just over 160K, so 16 on the graph.

Compare this to my ATY 2008 splits.  Huge improvement, mind boggling because 2008 was perfect weather.

More treadmill, legs feeling strong.  Did a long stretch at 19% incline (holding on to the front).

Here's my ATY chart again, this time with minite-miles, easier to understand.  Look at those slow miles during the second half.  Easy stuff, anyone could do this, right?  Those of course include stops.  It does show that there is plenty of room for improvement to reach 200 miles.

 p.m. Instead of just laying around feeling sick, went and ran more treadmill. 

More treadmill, Flats today, 8-7:30 pace with 2% incline.

Went to the doctor and dentist to take care of my non-running problems.  I found out that I'm actually a teen-ager.  That explains a lot.  I need to go have a wisdom tooth taken out.

Hilly treadmill workout, at least half 10-19% incline.  Machiine thinks I climbed 5,000 feet.

Going to have a fun Monday, getting a wisdom tooth hacked up.  They can't take out the roots, too close to the nerve, so they will cut off the top, hack at it some, and try to reach my pain threshold.  Bring it on!

p.m. More treadmill.

eve. 4 with the dog

Treadmill.  Took about seven miles to feel warmed up.  Good training week this week, but more than 80 miles on the treadmill was brutal.  Funny that still the miles this month is way short from the miles run the last two days of last year.

Kept thinking of friends running HURT 100 in Hawaii.  It helped me keep going, understanding the tough run they are doing over there.

Did an ice run on Utah Lake.  Lots of people out there.  Duck hunters, ATVs pulling sledders, and others.   I first went out to check it with the dog. It is her favorite place in the world.  She just runs and runs and runs and runs.

Went back out and ran a long loop to American Fork and back.  Lots of fun. Oh, I see I topped 100 miles this week.  How did that happen?