I've been trying to take it easy the last week or so and recovery from my rough day at the Rochester Marathon. I've been going to the gym and lifting weights. I haven't run much, but I've used the elliptical and stationary bikes.
Today I drove out to Newark to run with my friend that ran the Greenlakes 50k and the Rochester Marathon with me. The plan was a nice and slow 8.5 miles with a few small hills.
The run was very uneventful. We kept it slow and chatted. Around mile five my knee started getting uncomfortable, but not bad. We plugged along until about mile 7.5 and started to walk as a cooldown. The run was slow, but it felt good to do a few miles. I'm going to take a few more days off before getting into training again.
Showing posts with label Green Lakes Endurance Run. Show all posts
Showing posts with label Green Lakes Endurance Run. Show all posts
Sunday, September 19, 2010
Monday, August 30, 2010
Starting Active Recovery
I'm a little bit sore after running the Green Lakes 50k yesterday. Rather than sit around I figured it would be a good idea to get moving so I walked to Planet Fitness in Irondequoit. It is only 1.8 miles away but I felt like I'd die on the walk. Between being tired, partially dehydrated and back in the sun the walk was a little rough.
I got to the gym and enjoyed the AC for a minute while I refilled my water bottle. I wanted a very light workout so I started with three sets of assisted pullups (I love this machine), and moved on to three sets of 12 reps on the lat pulldown, shoulder press and chest press machines. I normally prefer to use free weights but I thought the machines would be a little safer in my already fatigued state.
After the quick resistance workout I hopped on the bike for a half hour and pedaled at a nice relaxed rate just to get the blood flowing through my legs. Then I grabbed a shower and hitched a ride home. Didn't quite feel like walking again.
I got to the gym and enjoyed the AC for a minute while I refilled my water bottle. I wanted a very light workout so I started with three sets of assisted pullups (I love this machine), and moved on to three sets of 12 reps on the lat pulldown, shoulder press and chest press machines. I normally prefer to use free weights but I thought the machines would be a little safer in my already fatigued state.
After the quick resistance workout I hopped on the bike for a half hour and pedaled at a nice relaxed rate just to get the blood flowing through my legs. Then I grabbed a shower and hitched a ride home. Didn't quite feel like walking again.
Green Lakes Endurance Runs 50k - First Ultra Completed
Yesterday I ran the Green Lakes Endurance Runs 50k race. This is the first ultramarathon that I've participated in. The race started at 6:45 am, with a 100k starting at 6:00 and the packet pickup beginning at 5:00 am. Green Lakes State Park is about a two hour drive from my home so I got up at 2:00 am, showered and ate some left over rigatoni and hit the road.
The course was set up as a 12.5 km loop that we ran four times. The first part of the trail was through the woods and featured two fairly steep climbs. There were a few rocks and roots thrown in, but overall the trail was pretty smooth. The hard part of the course is nicknamed "The Serengeti" which is an open field with no shade lasting about 5km. After The Serengeti we came back into the woods for a nice long downhill and then some flats back to the starting line.
Starting early in the day was nice and we had some cool temperatures to run in. The first lap went very uneventfully and I finished the first lap in 1:30. I hit my drop bag and grabbed a PB&J sandwich and went off for the second lap which I finished in 1:32. Some far, so good, but the temperature was starting to rise pretty quickly.
The third lap started getting a bit more difficult. I was running with a friend and she has had some medical issues lately. She started to not feel well and we walked a bit on this lap. The heat on The Serengeti was brutal. The average race day temperatures in this area is 78 degrees. This race day climbed to 92. With zero shade and clouds the heat was pretty oppressive. This lap took 1:51.
The last lap was a bit tough on me. I started getting some cramps in my quads. I'm not quite sure if my lack of fitness was coming through or if my nutrition was lacking. Most likely it was a little of each. We kept moving forward, running when we could and walking when we needed to. At this point I was very glad to have a friend along with me. Having someone to talk to when you're not feeling well is very helpful. I know I could have gotten through on my own but it would not have been nearly as enjoyable.
Out on The Serengeti we came across one of the 100k runners that was looking pretty rough. He had been having stomach issues all day and couldn't keep any food or drink down. We walked slowly with him for a while to make sure he'd be OK. He ended up dropping out at the next aid station. This final lap was completed in 2:04, giving me an overall time of 7:01.
Before the race I thought I could complete the course in about 6:30. When I saw the weather forecast I revised my goal to seven hours. I didn't break any speed records in this race but I was happy with the results considering the heat and that it was my first ultra. It was a great experience and I will certainly be back for more. Most likely the Mendon Ponds Trail Run in November. I'll wait until next spring to go beyond the 50k mark.
The course was set up as a 12.5 km loop that we ran four times. The first part of the trail was through the woods and featured two fairly steep climbs. There were a few rocks and roots thrown in, but overall the trail was pretty smooth. The hard part of the course is nicknamed "The Serengeti" which is an open field with no shade lasting about 5km. After The Serengeti we came back into the woods for a nice long downhill and then some flats back to the starting line.
Starting early in the day was nice and we had some cool temperatures to run in. The first lap went very uneventfully and I finished the first lap in 1:30. I hit my drop bag and grabbed a PB&J sandwich and went off for the second lap which I finished in 1:32. Some far, so good, but the temperature was starting to rise pretty quickly.
The third lap started getting a bit more difficult. I was running with a friend and she has had some medical issues lately. She started to not feel well and we walked a bit on this lap. The heat on The Serengeti was brutal. The average race day temperatures in this area is 78 degrees. This race day climbed to 92. With zero shade and clouds the heat was pretty oppressive. This lap took 1:51.
The last lap was a bit tough on me. I started getting some cramps in my quads. I'm not quite sure if my lack of fitness was coming through or if my nutrition was lacking. Most likely it was a little of each. We kept moving forward, running when we could and walking when we needed to. At this point I was very glad to have a friend along with me. Having someone to talk to when you're not feeling well is very helpful. I know I could have gotten through on my own but it would not have been nearly as enjoyable.
Out on The Serengeti we came across one of the 100k runners that was looking pretty rough. He had been having stomach issues all day and couldn't keep any food or drink down. We walked slowly with him for a while to make sure he'd be OK. He ended up dropping out at the next aid station. This final lap was completed in 2:04, giving me an overall time of 7:01.
Before the race I thought I could complete the course in about 6:30. When I saw the weather forecast I revised my goal to seven hours. I didn't break any speed records in this race but I was happy with the results considering the heat and that it was my first ultra. It was a great experience and I will certainly be back for more. Most likely the Mendon Ponds Trail Run in November. I'll wait until next spring to go beyond the 50k mark.
Sunday, August 22, 2010
"Dam" Good Trail Race - Letchworth State Park
I had been planning on taking it easy for the two weeks leading up to the Green Lakes Endurance Runs 50k. I kind of blew that idea. A few weeks ago I was talking with a friend about the "Dam" Good Trail Race, a 14 mile out and back at Letchworth State Park. It really sounded like a good idea, but I know I need to taper before the 50k.
So late last night I get a text message that says "See you in the morning, Sleep Well!" So I'm expected at the race and I hate to disappoint a nice young lady, I'm running the "Dam" Good Trail Race.
I woke up at 5:00 am to a roaring thunderstorm dropping buckets of rain. PERFECT WEATHER FOR A TRAIL RACE! I grabbed a Pepsi Throwback (Real Sugar, no high-fructose corn syrup), a pack of Pop-Tarts and a cup of coffee and hit the road.
I showed up and of course the race site was a soupy mess. Nice and slick, just the way I like it.
Since I am tapering I planned to run this very slowly, taking lots of walk breaks. I wasn't even concerned if I finished dead last. I set out on a nice easy pace and enjoyed the scenery.
About two miles into the run I hit an unavoidable puddle and stepped on a root or rock rolling my left ankle. I got that nice, sharp pain that ran up to my knee. I take a few more steps and it doesn't feel too bad. A few hundred years up someone moves to the right side of the trail so I can pass. My left foot hit just off the trail and starts to slide. My already sore ankle can't take it and I slide off of the trail and start heading down a steep embankment. Luckily I grab a tree and don't fall too far. I'm a muddy mess and the ankle hurts.
I limp about a quarter mile to the first aid station and they help me wash my hands and now soaked handheld water bottle. My ankle hurts, but not too bad. I can keep going.
I move along pretty good until about mile six when my ankle start getting stiff. This causes me to slow down a bit and alter my gait. Not a good sign. I make it through the turn around point and start headed back. I'm moving slow, but still running. At mile ten the pain takes over and I start walking. I pretty much decide to walk it in with a few bits of running.
About mile thirteen I really run into problems. By this point I had been on the trail much longer than I expected. My inadequate breakfast and lack of food on the trail is starting to take an effect. I'm tired and my calves are starting to cramp up. I'm feeling seriously deflated. I quickly massage and stretch my calves and decide to run the last mile in. I finished in a horrible 3+ hour time, but I finished. I wasn't even dead last.
As bad as the run was, I did learn a lot from it. The biggest thing is I need to be smarter when taking a longer run. Eat food of substance beforehand. Bring extra food with me in case my time gets extended. Instead of water I should have been using a sports drink. I'm sure this contributed to my cramping at the end of the run.
A second thing is I need to respect my taper. There is no good reason to run a 14 mile trail race in tough conditions the week before an ultra. I tired myself out and risked injury for no good reason. I really need to be smarter going forward.
So late last night I get a text message that says "See you in the morning, Sleep Well!" So I'm expected at the race and I hate to disappoint a nice young lady, I'm running the "Dam" Good Trail Race.
I woke up at 5:00 am to a roaring thunderstorm dropping buckets of rain. PERFECT WEATHER FOR A TRAIL RACE! I grabbed a Pepsi Throwback (Real Sugar, no high-fructose corn syrup), a pack of Pop-Tarts and a cup of coffee and hit the road.
I showed up and of course the race site was a soupy mess. Nice and slick, just the way I like it.
Since I am tapering I planned to run this very slowly, taking lots of walk breaks. I wasn't even concerned if I finished dead last. I set out on a nice easy pace and enjoyed the scenery.
About two miles into the run I hit an unavoidable puddle and stepped on a root or rock rolling my left ankle. I got that nice, sharp pain that ran up to my knee. I take a few more steps and it doesn't feel too bad. A few hundred years up someone moves to the right side of the trail so I can pass. My left foot hit just off the trail and starts to slide. My already sore ankle can't take it and I slide off of the trail and start heading down a steep embankment. Luckily I grab a tree and don't fall too far. I'm a muddy mess and the ankle hurts.
I limp about a quarter mile to the first aid station and they help me wash my hands and now soaked handheld water bottle. My ankle hurts, but not too bad. I can keep going.
I move along pretty good until about mile six when my ankle start getting stiff. This causes me to slow down a bit and alter my gait. Not a good sign. I make it through the turn around point and start headed back. I'm moving slow, but still running. At mile ten the pain takes over and I start walking. I pretty much decide to walk it in with a few bits of running.
About mile thirteen I really run into problems. By this point I had been on the trail much longer than I expected. My inadequate breakfast and lack of food on the trail is starting to take an effect. I'm tired and my calves are starting to cramp up. I'm feeling seriously deflated. I quickly massage and stretch my calves and decide to run the last mile in. I finished in a horrible 3+ hour time, but I finished. I wasn't even dead last.
As bad as the run was, I did learn a lot from it. The biggest thing is I need to be smarter when taking a longer run. Eat food of substance beforehand. Bring extra food with me in case my time gets extended. Instead of water I should have been using a sports drink. I'm sure this contributed to my cramping at the end of the run.
A second thing is I need to respect my taper. There is no good reason to run a 14 mile trail race in tough conditions the week before an ultra. I tired myself out and risked injury for no good reason. I really need to be smarter going forward.
Monday, August 16, 2010
Signed Up For Green Lakes Endurance Run
I have signed up for the Green Lakes Endurance Run 50k race. It is two weeks away on August 29, 2010 and will be my first ultra. I've been thinking about running this for a few weeks but I've been unsure of myself. When I looked at the registration I saw that they are allowing 125 runners and 124 had signed up. I figured if I'm going to do it, I better just jump in.
I'm nervous about the race. I don't know how I will perform. I guess this is pretty normal though. I plan to run the race very conservatively and not convern myself with time. I will walk all the uphills and take frequent breaks. I will stop at the aid stations and ensure I am drinking and eating enough. May main objective in this race is to gain knowledge and experience and have some fun. I want to figure out what works for me and what doesn't.
The Green Lakes 50k is set up as a 12.5 km loop. You have to complete four loops to finish. There will also be a 100km running at the same time. I've discussed the course with a couple of veterans and I'm getting mixed answers. A female runner from the Runnersworld forums says that there is nothing particularly hard about the course, but there is one steep, short uphill that I should consider walking. Of course she ran the 100km last year in 11:51:xx finishing as the third woman. My running partner from yesterday ran the 50k version and said it was a challenging course because even though the uphills weren't steep they were fairly long. Also, the section called "The Serengehti" is completely out in the open and can be an issue if the sun is shining.
Either way, I'm registered and believe I can cover the 50 km. I don't even care if I'm dead last, as long as I finish and learn something.
Since the race is two weeks away I am going to start my taper now. No more long runs until race day. I plan to alternate days of rest with easy runs in the four to six mile range. I want to do enough where I won't lose fitness, but little enough to go into the race rested and hopefully (mostly) pain free.
I'm nervous about the race. I don't know how I will perform. I guess this is pretty normal though. I plan to run the race very conservatively and not convern myself with time. I will walk all the uphills and take frequent breaks. I will stop at the aid stations and ensure I am drinking and eating enough. May main objective in this race is to gain knowledge and experience and have some fun. I want to figure out what works for me and what doesn't.
The Green Lakes 50k is set up as a 12.5 km loop. You have to complete four loops to finish. There will also be a 100km running at the same time. I've discussed the course with a couple of veterans and I'm getting mixed answers. A female runner from the Runnersworld forums says that there is nothing particularly hard about the course, but there is one steep, short uphill that I should consider walking. Of course she ran the 100km last year in 11:51:xx finishing as the third woman. My running partner from yesterday ran the 50k version and said it was a challenging course because even though the uphills weren't steep they were fairly long. Also, the section called "The Serengehti" is completely out in the open and can be an issue if the sun is shining.
Either way, I'm registered and believe I can cover the 50 km. I don't even care if I'm dead last, as long as I finish and learn something.
Since the race is two weeks away I am going to start my taper now. No more long runs until race day. I plan to alternate days of rest with easy runs in the four to six mile range. I want to do enough where I won't lose fitness, but little enough to go into the race rested and hopefully (mostly) pain free.
Subscribe to:
Comments (Atom)