Sunday, September 7, 2008

Getting faster, getting psyched: Grindstone Training, Week #12, September 1-7

Four weeks and counting until race day!

I came away from last weekend's training run on the Gstone course feeling really good and absolutely LOVING the trail. I met a nice fellow named Keith Straw at that run...he finished WS100 in 2007 (a "cool" year, as he described it) in under 24 hours, and he told me he was concerned that Grindstone would be harder than WS. I told him that Gstone would most definitely be harder in terms of climb...and also because we might have hot and humid weather, as opposed to the typically hot and dry conditions of the Sierra Nevada. Keith, by the way, is featured in the October Runner's World as the guy who wears a pink tutu, pink Sauconys and carries a magic wand in all his races (he finished Boston this year in 3:12). Perhaps he will share some of his magic with me should I encounter him at Gstone...

Someone asked me what my time goals were for Gstone...and to be honest, all I want to do is finish (I know, that's what we all say). However, it would be *nice* to run faster at Gstone than in my previous two 100-milers: at MMT in 2005, I ran 31:45 and at WS in 2006 I ran 29:15. Both efforts came with significant issues...at MMT I did not fuel properly and bonked terribly; at WS, I fueled properly but ignored my feet until it was too late, and running was impossible after mile 62. My goal for Grindstone is to pace myself properly (slow), eat and drink at regular intervals, tend to foot issues promptly, deal with sleepiness promptly, and the rest, I feel, will take care of itself. My training has gone really well and all I can ask for is the strength and courage to deal with the low moments as they come (and, as we know, they will come).

I am putting together an awesome crew and I know my pacer is going to keep me in line...it's going to be a blast out there!! This next week will be the last of the sharpening phase, and then it's on to the TAPER...woooo-hooo!

This week:

Monday, September 1: Easy run on single track, 2.5 hours (about 12 miles, I think).

Tuesday, September 2: Swim 1,000 easy and lift

Wednesday, September 3: Track. 2 miles WU, then 800/hill, 1200/hill, 1200/hill, 1200/hill, 800/hill. This is the third time I've done the track/hill workout this summer, and this was my best yet: Splits were 3:15/6:30, 4:55/8:15, 4:49/8:12, 4:49/8:11, 3:10/6:25. I then ran 2 easy miles to the power lines and did 1:02, 1:03 and 1:02...fastest yet. Then 2 miles back to the car for 10 miles total. Schweeeet!!!

Thursday, September 4: Lift upper body, core

Friday, September 5: Carter's Mountain. I repeated the route I used a few weeks ago, climbing up to the top, down to Monticello, back up, then down to the trails around Secluded Farm. 10 miles total, HR staying in the 120-135 range, nice and easy.

Saturday, September 6:
My son had his first cross-country meet...pouring rain from Hurricane Hanna, knee deep standing water on the course...he LOVED it. He clocked a 23-something for 5K, very solid for a kid who couldn't run more than a mile about a month ago. Rusty and I are very excited to be XC parents!

Later in the day, I took Jack (my Aussie)on an easy trail run near our house and for a swim in the river, 5 miles total.

Sunday, September 7: 16 miles on rolling dirt and pavement with 6 miles at 7:20 pace (tempo pace). This was a toughie---I got a late start and it was humid. Yechh. But I was pleased with the tempo and looking forward to running a road 10K next weekend as part of a 14 miler. Total miles for the week, about 53.



Ring update: Keith Knipling (above, between RingLeaders Mike Bur and Quatro Hubbard) cruised to a course record 14:45 for 71 miles, two weeks after finishing third at Cascade Crest 100. I predict Keith will win Grindstone if he can hold off Krissy M.!

Ring 2008 results are here. Congratulations to the new members of the Fellowship!

1 comment:

Andrew Speidel said...

Sophie,
I found a 6 mile route in Evanston:
http://www.mapmyrun.com/run/united-states/il/evanston/350583323

Maybe we can do this one?
Broheme...