Monday, June 24, 2013

Weekly Training Wrap - 6/17 - 6/23

This was an amazing training week! We headed up to Leadville for the weekeend to train. The total stats over three days were 42 miles, 10 hours, and 11K of vertical climbing.

On Friday, we ran the Silver Rush course outbound because it is the harder direction. We took a bad route early and missed one non-critical mile. And we were not allowed to take a portion of the course that is private (it opens only on race day). So we were roughly 2 miles shy of seeing the entire course. Here are a few of my thoughts about the course:
  • Altitude is tough! It makes you feels like you are struggling when you are not. Some of the big climbs were difficult to push my HR beyond Zone 1 because my mind and lungs were telling me to slow down. When the altitude sets in, I start to feel bonk-ish despite being hydrated and eating well. Unfortunately, a few days here and there isn't enough to acclimate to altitude, so you just have to learn to "deal with it" on these training runs.
  • Miles 14 - 18 outbound are hard. They are relentlessly uphill with some loose, technical trail. And, as I recall, they come in at a point in the race when it is getting hot (about 9 or 9:30 am). It seems the people that come in around 9 or 10 hours usually average somewhere around 13 - 15 min miles in this section. It will be important to stay positive and grind here. 
  • Miles 1 - 10, while relentlessly uphill, were not as hard as I remember. I think it will be really important to grind on these miles early in the morning while fresh and the temps are cool. Another benefit would be getting out in front of the crowd early because the top section of trail is wet and sloggy and people spend too much time trying to step around it all. It will be tough, but I'd like to average about 11 min miles in this section.
  • This course is always either uphill or downhill, that means it is a course that rewards patience and strength.
  • Based on Strava's vertical data, I am estimating that about 57% of the vertical climbing is in the first half of this race. It is very much a race to get in the second half if you stay patient and stay on top of nutrition and hydration. I nearly even split in 2011 despite having a lack luster last 14 miles. I'd like to negative split by about 15 minutes this year.

Friday total: 5 hours, 23 miles, 4500 feet of vertical

The next morning, five us climbed Mt Elbert to get some vertical training and high altitude mind control work. I felt the 2:20 ascent was only so-so. That said, we lapped everyone on the mountain that morning. My quads are pretty beat up from running down such a steep grade (20% in places).

Saturday total: 3.5 hours, 10 miles, 4500 vertical feet

Finally, on Sunday, Chuck and I ran Powerline to May Queen as our "easy" day. Despite overall fatigue and sore, tired legs, we made a respectable 48 minutes on the 3.5 mile, 1500 foot vertical ascent. Then we coasted into camp as our reward for a hard weekend of training.

Sunday total: 1.75 hours, 9 miles, 1800 vertical feet

In total, the weekend closely approximated the entire SR race (distance, time and vertical). It was a huge push and my legs are tired and a bit stiff as I begin to cut back mileage for taper. My ITB is still a concern and flashed some warning signs this weekend. I hope the reduced mileage and PT can keep it in a healing path these next three weeks.

Day Miles Notes
Monday 5Easy
Tuesday Off PT and Strength Training
Wednesday5 Easy
Friday23 SR Course Preview
Saturday 10Mt Elbert
Sunday 9Powerline to May Queen
Total 52About 11500 Feet Vertical

No comments:

Post a Comment