Fenix L2D Premium Q5-6 modes. http://www.fenixlight.com/viewproduct.asp?id=44
This flash light is off the wall bright!!!! Plus it is lighter than a small mag light and the same size. uses two AA's. I purchased it from Zombie runner for 58 dollars plus some shipping. WORTH IT!
I also picked up the Go-Lite two bottle hydro speed pack. seems ok not running. I will test that out plenty this week. (the bottles seem a bit Genaric however)
Also picked up the Smartwool arm warmers. Fit pretty decent.
Ultimate Direction 20 ounce bottles with kicker Valve. I like the bottle alot. THey will also fit in the Nathan handheld carrier. Far better construction than the nathan bottle. doesnt really need the built in loop (in my opinion) might be handy using it from a waist pack however.
Monday, July 13, 2009
week in review
Have you ever had one of those weeks that left you feeling just GREAT. I kind of wish that superior was in three weeks and I was starting my taper.
Monday: 2 miles easy... really easy.
Wednesday: started at 6:30 pm with Wayne and Joe, we ran a total of 30 miles stopping around 2:00 am. around 14,000 feet of elevation change according to SPorttracks software. really felt pretty decent. not much effort was needed.
I took the next few days to rest ( I did end up with a sore ankle)
Sunday: I had a one of those runs that leaves you in the clouds.....
6 miles of the most technical trails you will find in this area... and YES, they do rival superiors with out question. I attacked these trails and the bluffs, one after another and again and again.
ended up 6 miles with 4,000 feet of elevation change. Plus a HUGE SMILE on my face when I was done. absolutely had a blast. took one of my pacer/crew people with me. she enjoyed her self but not nearly as much as i did.
Ended up with 38 miles and 18,000 feet of change. with legs that feel rested at the end of the week. Let's try to keep this up!
I am going to take it easy this week. 1 6-7 mile, 2 10 milers and a 3 miler. mostly on tech trails.
Monday: 2 miles easy... really easy.
Wednesday: started at 6:30 pm with Wayne and Joe, we ran a total of 30 miles stopping around 2:00 am. around 14,000 feet of elevation change according to SPorttracks software. really felt pretty decent. not much effort was needed.
I took the next few days to rest ( I did end up with a sore ankle)
Sunday: I had a one of those runs that leaves you in the clouds.....
6 miles of the most technical trails you will find in this area... and YES, they do rival superiors with out question. I attacked these trails and the bluffs, one after another and again and again.
ended up 6 miles with 4,000 feet of elevation change. Plus a HUGE SMILE on my face when I was done. absolutely had a blast. took one of my pacer/crew people with me. she enjoyed her self but not nearly as much as i did.
Ended up with 38 miles and 18,000 feet of change. with legs that feel rested at the end of the week. Let's try to keep this up!
I am going to take it easy this week. 1 6-7 mile, 2 10 milers and a 3 miler. mostly on tech trails.
Monday, July 6, 2009
Sawtooth training week 3
Let's see here. this week I am adding back in my first real long run since FANS, I am combing it with technical trails and night time.
Monday: 2 miles just to keep some of the fatigue going from Sundays speed session
Tuesday: 3 miles easy
Wednesday: Joe, Wayne and I are running about 30 miles. Starting around 6:30 PM, knowing the trail sections and current fitness levels I am guessing a 2:00 AM finish. Some rock climbing sections and ALOT OF technical HillS!
Thursday: I would like to do a small hike just to shake out the legs
Friday: Planned rest day
Saturday: may rest may not time will tell
Sunday: 6-7 miles on technical trails
Monday: 2 miles just to keep some of the fatigue going from Sundays speed session
Tuesday: 3 miles easy
Wednesday: Joe, Wayne and I are running about 30 miles. Starting around 6:30 PM, knowing the trail sections and current fitness levels I am guessing a 2:00 AM finish. Some rock climbing sections and ALOT OF technical HillS!
Thursday: I would like to do a small hike just to shake out the legs
Friday: Planned rest day
Saturday: may rest may not time will tell
Sunday: 6-7 miles on technical trails
Monday, June 29, 2009
Sawtooth training Week 2
I feel pretty decent after last week. I pushed a little bit with the hill repeats on Sunday, however the Thursday Elevation day was a good run with very technical segments. I didnt have my GPS with me that day ( I cant believe I did that) but my guess was 8 miles 2 hours and probably a comined total of 5,000 gain/loss. This is probably a pretty accurate guess as I run these trails a lot.
This week brings all trails for running.
Monday: walk
Tuesday: 6-7 miles of trails and repeats Slight technical difficulty.
Wednesday: walk, weights and pilates
Thursday: I am going to do my 10 Mile loop. high on the technical level, and alot of gain/loss, about 7500 total combined.
Friday: walk
Saturday Rest
Sunday: repeat Tuesdays trail run of 6-7.
This week brings all trails for running.
Monday: walk
Tuesday: 6-7 miles of trails and repeats Slight technical difficulty.
Wednesday: walk, weights and pilates
Thursday: I am going to do my 10 Mile loop. high on the technical level, and alot of gain/loss, about 7500 total combined.
Friday: walk
Saturday Rest
Sunday: repeat Tuesdays trail run of 6-7.
Monday, June 22, 2009
Sawtooth 100
Well,
It is time to start the next chapter of my life. I am about 85 percent recovered from FANS. I have laid out my training last night for the next 13 weeks which will take me right to the race week.
This week I plan on a fairly easy week still, I want to keep the muscles and tendons on the recovery path.
Monday: Walk and Pilates
Actual: 1 mile run, 1 mile walk, 10 minutes of light stretching Pilates, 10 minutes of walking lunges.
Tuesday: 4 mile run on the treadmill in the AM and a walk in the evening
Actual: 4 mile run on the Dreadmill(very slow) A.M. 1 mile walk P.M.
Wednesday: walk, Pilates, Core and weights
Actual: Morning walk, Weights and Core with Flexability Pilates this evening.
Thursday: Walk, 7 miles on the trails with hill repeats and one climb
Actual: AM Walk, 8 Mile Trail run (alot of technical Climbing) 30 minutes of swimming and a 30 minutes of C/T
Friday: Walk, Pilates and Core
Actual: 1 mile recovery run in the A.M. and than the call of Cocktails got to me and Nada got done!
Saturday: Rest
Actual: Rest, plus followed WS updates on Twitter. Also read the Sawtooth report again in last Novembers Ultra Mag.
Sunday: 4 Mile trail run with repeats and maybe a one mile run barefoot.
Actual: 4 mile hill repeats with sprints. I sprinted the up hills and coasted on the flats
It is time to start the next chapter of my life. I am about 85 percent recovered from FANS. I have laid out my training last night for the next 13 weeks which will take me right to the race week.
This week I plan on a fairly easy week still, I want to keep the muscles and tendons on the recovery path.
Monday: Walk and Pilates
Actual: 1 mile run, 1 mile walk, 10 minutes of light stretching Pilates, 10 minutes of walking lunges.
Tuesday: 4 mile run on the treadmill in the AM and a walk in the evening
Actual: 4 mile run on the Dreadmill(very slow) A.M. 1 mile walk P.M.
Wednesday: walk, Pilates, Core and weights
Actual: Morning walk, Weights and Core with Flexability Pilates this evening.
Thursday: Walk, 7 miles on the trails with hill repeats and one climb
Actual: AM Walk, 8 Mile Trail run (alot of technical Climbing) 30 minutes of swimming and a 30 minutes of C/T
Friday: Walk, Pilates and Core
Actual: 1 mile recovery run in the A.M. and than the call of Cocktails got to me and Nada got done!
Saturday: Rest
Actual: Rest, plus followed WS updates on Twitter. Also read the Sawtooth report again in last Novembers Ultra Mag.
Sunday: 4 Mile trail run with repeats and maybe a one mile run barefoot.
Actual: 4 mile hill repeats with sprints. I sprinted the up hills and coasted on the flats
Saturday, June 20, 2009
Did I learn anything about myself?
Sorry if this is Just way off the wall!!!!!!
I am sitting here reflecting back on FANS24 contemplating what I learned.I find myself a little dissapointed, I really am not sure I learned anything. I was hoping to be tired, exhausted, dealing with dry heaves, halucinating, etc... I had none of that. Yes, I was a bit tired, I did go through a small amount of Hypothermia, I did sit and try to nap for a bit (which didnt happen), but that was more due to somefrustration with the injuries I was dealing with. But other than that I found none of the above happening. Honestly, that kind of Pisses me off!
I really was looking forward to battling those above mentioned problems and beating them. I have Superior 100M in less than 3 months and have not had any major battles to conquer other than injury, which I beat at FANS. Is the fact that none of the above happend to me a victory for me because I planned for them in my training and didnt have to deal with them duriong the race?
I have always been analytical in my training planning for the worse. Does anybody ever set them selves up to fail in traing just so they can over come?
I am sitting here reflecting back on FANS24 contemplating what I learned.I find myself a little dissapointed, I really am not sure I learned anything. I was hoping to be tired, exhausted, dealing with dry heaves, halucinating, etc... I had none of that. Yes, I was a bit tired, I did go through a small amount of Hypothermia, I did sit and try to nap for a bit (which didnt happen), but that was more due to somefrustration with the injuries I was dealing with. But other than that I found none of the above happening. Honestly, that kind of Pisses me off!
I really was looking forward to battling those above mentioned problems and beating them. I have Superior 100M in less than 3 months and have not had any major battles to conquer other than injury, which I beat at FANS. Is the fact that none of the above happend to me a victory for me because I planned for them in my training and didnt have to deal with them duriong the race?
I have always been analytical in my training planning for the worse. Does anybody ever set them selves up to fail in traing just so they can over come?
Tuesday, June 9, 2009
FANS 24RR
I really am not sure where to begin here….
I guess I will go back to late last fall after Superior 50M. I was talking with Don Clark a little about training for the 100 up there and what he thought about Kettle 100m as a training run. Don felt that FANS would be a better test of mental toughness for me as it might be more mentally challenging doing circles. I saw his logic in that and decided that Fans was on my list. Fast forward to the race weekend. I have been fighting IT issues most of the year so not really sure what to expect of this race.
Friday evening: I had finally got to meet Mike Henze in person. We had been talking and joking on line for a little over three years now. So I met up with him and his wife Jill at the pre race packet pick up. We talked for a little bit but both of us needed to go out and get dinner and other items.
Saturday AM: I did not sleep so well. I was up most of the night with nervous energy. At the start line I met up with Adam Harmer as well who I had talked with online for a few months and a quick introduction to Skip from NY.
Start line conditions where 50 something degrees and rain. (thank god my one of my crew members had brought a very large screen tent to keep gear and crew dry)
Pre race breakfast: two double cheeseburger from Mc Donald’s
Clothes: shorts, short sleeve shirt and my 2120’s
This is a 2.42 mile loop around Lake Nokomis that you do a small out and back clockwise but from there on in it will be counter clockwise the remainder of the 24 hours. Gun goes off at 8:00 am and we are off. I was feeling pretty decent just trying to focus on not getting sucked into everyone else’s pace. Every one kept passing me so it was pretty hard to hold back and I was feeling really strong at the moment. Not a whole lot to report about here. Around mile 20 I started to feel a little twinge behind my left knee, but very manageable, I was more concerned about my right IT band as that had been bothering me all year. I took a strategy of running most of the circle but walking a long segment of concrete bridge going over Lake Nokomis. The miles continue to click off pretty much effort free. I hit the 26.2 mile mark at 5 hours and the 50K mark at 6:10. It is around this point where I started to notice the twinge in the back of my knee a lot more and with 18 hours to go still I decided to take the pace much easier. So I set off on a run walk program that lasted about one full loop.
The change of times:
33.5 miles down and wow things are going down hill quickly for me… the twinge now has turned into something I can not stretch out any more. I am finding the surface is punishing me as I am really only used to trail surfaces and continuous stretching of muscles as you climb etc.. this process of just swinging your legs forward and hard surfaces has taken its toll in a bad way. Next stop to the crew tent I have them get me a few Aleve to see if that will do anything. From here I just switch to power walking trying to walk a 4 mph pace. I was really able to hold this pace up until the 50 mile mark. I hit 50 miles in just under 12 hours.
Starts to get worse:
I picked up one of my crew members the last lap and had him stay with me for a few laps. I am no longer power walking or for that matter walking, I am doing more of a step and fetch, hobble try to stay standing pace. And with 12 hours to go I am not really enthused about this. At the end of mile 55 I decide to try and get a massage at the aid tent to see if that helps my left knee at all. Shortly after laying down I start having minor hypothermia. The aid tent grabs solar blankets and large blankets so they can warm me up. I probably spent 15 minutes in there before I just wanted to get back out and put on some dry cloths. Got up put back on rain jacket and headed back to my crew area, this is where I had convinced Joe that my knee was not just sore but borderline injured and I was really struggling with calling it quits. He really did everything in his power to try to convince me to get back up and he would stay with me for a few more laps, I wasn’t listening though. I called my wife and my parents and let them know the day was most likely over for me. Which was a really hard pill to swallow. The rest of my body felt fine, I was not tired, nor was I sick of going in circles. I sat for about an hour before I tried to take a nap in the jeep. That was a joke. I am too big to take a nap in a jeep. I tossed and turned and cramped up pretty bad for an hour or so before I decided to get up and go see how mike was doing.
Turning point: 1:45 am
After talking with Jill (Mike’s wife) for awhile and asking how he was doing I got the urge to go back out and walk a lap. This failure pill was just not sitting well with me, plus I figured mike could enjoy the company of one more person on the course. Not sure what happened while I was lying down but my right ankle and foot has swollen up as well as my knee (big time). From here I just kept the hobbling pace going. Every step hurt bad I tried the grass and the pavement neither one of them were better than the other. After lap 1, I decided to do another. Through out that lap I saw several other people in the same condition as me, which gave me strength to do another and another etc… I am leaving out so many details here of fake snakes (black tire piece) that have me side stepping kind of quickly and other funny moments of asking for new knees at each aid station. However I keep hobbling through the laps. Now it is about 6:00 am and my crew wakes up and is surprised to see me walking they had thought I threw in the towel. Wayne quickly runs up to me and starts walking with me. After this lap I had received some terrible news. My wife had called and let my friend Joe know that my 10 year old black lab had gone down and can not pick her hind legs up and appears to be really in a lot of pain dragging herself around the yard. That alone had me blubbering for the final lap but also gave me the strength to finish a little harder, dedicating that lap to her. Coming to the finish line for the final 30 minutes I started the last 220’s but with style. My friends cracked me open not one but I downed two great Stout’s in the last half hour.
I ended up with 71 miles total 20 ½ hours of forward movement, 2 beers, food galore. I think I gained 8lbs. by final weigh in. I really wanted 80 miles but I guess 71 has to do.
Another side note. I decided to raise some money for New Horizons which is a local women’s shelter and came to a tally around 750 for that org.
I guess I will go back to late last fall after Superior 50M. I was talking with Don Clark a little about training for the 100 up there and what he thought about Kettle 100m as a training run. Don felt that FANS would be a better test of mental toughness for me as it might be more mentally challenging doing circles. I saw his logic in that and decided that Fans was on my list. Fast forward to the race weekend. I have been fighting IT issues most of the year so not really sure what to expect of this race.
Friday evening: I had finally got to meet Mike Henze in person. We had been talking and joking on line for a little over three years now. So I met up with him and his wife Jill at the pre race packet pick up. We talked for a little bit but both of us needed to go out and get dinner and other items.
Saturday AM: I did not sleep so well. I was up most of the night with nervous energy. At the start line I met up with Adam Harmer as well who I had talked with online for a few months and a quick introduction to Skip from NY.
Start line conditions where 50 something degrees and rain. (thank god my one of my crew members had brought a very large screen tent to keep gear and crew dry)
Pre race breakfast: two double cheeseburger from Mc Donald’s
Clothes: shorts, short sleeve shirt and my 2120’s
This is a 2.42 mile loop around Lake Nokomis that you do a small out and back clockwise but from there on in it will be counter clockwise the remainder of the 24 hours. Gun goes off at 8:00 am and we are off. I was feeling pretty decent just trying to focus on not getting sucked into everyone else’s pace. Every one kept passing me so it was pretty hard to hold back and I was feeling really strong at the moment. Not a whole lot to report about here. Around mile 20 I started to feel a little twinge behind my left knee, but very manageable, I was more concerned about my right IT band as that had been bothering me all year. I took a strategy of running most of the circle but walking a long segment of concrete bridge going over Lake Nokomis. The miles continue to click off pretty much effort free. I hit the 26.2 mile mark at 5 hours and the 50K mark at 6:10. It is around this point where I started to notice the twinge in the back of my knee a lot more and with 18 hours to go still I decided to take the pace much easier. So I set off on a run walk program that lasted about one full loop.
The change of times:
33.5 miles down and wow things are going down hill quickly for me… the twinge now has turned into something I can not stretch out any more. I am finding the surface is punishing me as I am really only used to trail surfaces and continuous stretching of muscles as you climb etc.. this process of just swinging your legs forward and hard surfaces has taken its toll in a bad way. Next stop to the crew tent I have them get me a few Aleve to see if that will do anything. From here I just switch to power walking trying to walk a 4 mph pace. I was really able to hold this pace up until the 50 mile mark. I hit 50 miles in just under 12 hours.
Starts to get worse:
I picked up one of my crew members the last lap and had him stay with me for a few laps. I am no longer power walking or for that matter walking, I am doing more of a step and fetch, hobble try to stay standing pace. And with 12 hours to go I am not really enthused about this. At the end of mile 55 I decide to try and get a massage at the aid tent to see if that helps my left knee at all. Shortly after laying down I start having minor hypothermia. The aid tent grabs solar blankets and large blankets so they can warm me up. I probably spent 15 minutes in there before I just wanted to get back out and put on some dry cloths. Got up put back on rain jacket and headed back to my crew area, this is where I had convinced Joe that my knee was not just sore but borderline injured and I was really struggling with calling it quits. He really did everything in his power to try to convince me to get back up and he would stay with me for a few more laps, I wasn’t listening though. I called my wife and my parents and let them know the day was most likely over for me. Which was a really hard pill to swallow. The rest of my body felt fine, I was not tired, nor was I sick of going in circles. I sat for about an hour before I tried to take a nap in the jeep. That was a joke. I am too big to take a nap in a jeep. I tossed and turned and cramped up pretty bad for an hour or so before I decided to get up and go see how mike was doing.
Turning point: 1:45 am
After talking with Jill (Mike’s wife) for awhile and asking how he was doing I got the urge to go back out and walk a lap. This failure pill was just not sitting well with me, plus I figured mike could enjoy the company of one more person on the course. Not sure what happened while I was lying down but my right ankle and foot has swollen up as well as my knee (big time). From here I just kept the hobbling pace going. Every step hurt bad I tried the grass and the pavement neither one of them were better than the other. After lap 1, I decided to do another. Through out that lap I saw several other people in the same condition as me, which gave me strength to do another and another etc… I am leaving out so many details here of fake snakes (black tire piece) that have me side stepping kind of quickly and other funny moments of asking for new knees at each aid station. However I keep hobbling through the laps. Now it is about 6:00 am and my crew wakes up and is surprised to see me walking they had thought I threw in the towel. Wayne quickly runs up to me and starts walking with me. After this lap I had received some terrible news. My wife had called and let my friend Joe know that my 10 year old black lab had gone down and can not pick her hind legs up and appears to be really in a lot of pain dragging herself around the yard. That alone had me blubbering for the final lap but also gave me the strength to finish a little harder, dedicating that lap to her. Coming to the finish line for the final 30 minutes I started the last 220’s but with style. My friends cracked me open not one but I downed two great Stout’s in the last half hour.
I ended up with 71 miles total 20 ½ hours of forward movement, 2 beers, food galore. I think I gained 8lbs. by final weigh in. I really wanted 80 miles but I guess 71 has to do.
Another side note. I decided to raise some money for New Horizons which is a local women’s shelter and came to a tally around 750 for that org.
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