2012 R2R2R Group – Training Log’s

[t.darrah]

Injured, I'm out.

[W I S N E R !]

M / T / W / Th / F / S / Sun
All numbers = miles
(T)= Trail
(R)= Road
(B)= Backpacking/Hiking
(X)= Cross training
Elevations listed will be up only. Less than 1000' won't be listed.
_________________________________________________________________________________

11/14: 4(T) / 0 / 0 / 5.25(T) / 0 / 18 (B) = 30.25 miles

11/21: 0(X) / 3.1(T) / 10(T) / 5.25 (T) / 10(T) / 0 / 10(T) = 38.35 miles

11/28: 0 / 5 (track with stairs) / 3.1 (R) / 0 / 6(R) / 10(T) / 9.5(T) = 33.6 miles

12/5: 0 / 3.1(R)+(X) / 5.25(T) / 0 / 5.25(T) / 0 (2.5B) / (2.5 B) 8.55(R) = 22.1 miles + 5 Backpacking

12/12: 5.25(T) / 0 / 5.25(T) / 9(R) / 5.25(T) / 5.25(T) / 11.5(T- 2900') = 41.5 miles, 2900'

12/19: 0 / 0 / 5.25(T) / 5.25(T) / 0 / 0 / 0 = 10.25 miles (sick this week)

12/26: 0 / 11.5(T- 2900') / 0 / 0 / 0 / 0 / 0 = 11.5 miles, 2900' (sick/travelling this week)

1/2: 3.1(R) / 1(R) / 1(R) / 5.5(T- 1400') / 5.5(T- 1400') / 5.25(T) / 3.1(R) = 24.5 miles, 2800' (almost better; feeling about 85%)

1/9: 1(R) / 5.5 (T- 1400') / 5.25(T) / 10(T- 2900') / 5.25(T) / 13 (T- 4000') / 1(R) = 41 miles, 8300'

1/16: 1(R) / 5.25(T) / 0 / 5.25(T) / 5.25(T) / 9(R) / 16(T- 3600') = 41.7 miles, 3600'

1/23: 0 / 5.25(T) / 5.25(T) / 10(T- 1000') / 2.5(B) / 20 (T- 5000') = 40.5 miles, 5000' + 5 miles backpacking

1/30: 5.25(T) / 0 (rest) / 5.25(T) / 10(T- 1000') / 1(R) / 0 / 12 (T) : 33 miles, ? elevation

2/6: 0 / 3.1(R) / weights / 5.25(T) / weights / 30(T- 9600') / 2.5(R) = 40.5, 9600'

2/13: 0 / 3.1(R)+ weights / 5.25(T) / 10(T- 1000') / 0 / 3(backpacking) / 3(backpacking) = 18.35 miles, 1000' + 6 backpacking

2/20: 5.25(T) / 0 / 5.25(T) / 10(T-1000') / 5.25(T) / 5.25(T) / 17(T- 7000') = 48 miles, 8000'

2/26: 0/0/0/ 10(T-1000) / 9 (R) / 12 (T- 2900') / 0 = 31 miles, 3900'
This week was a bit low…Life and schedules just didn't jive with running. Feel great and rested though, ready for this coming week.

3/5: 0 / 5.25(T) / 0 / 11 (R) / 9(R) / 10(T-2500')+9(R)/ 10(T-1500' = 54.25 miles, 4000'
Good week. No long run but plenty of miles. Feeling good.

3/12: 0 / 5.25(T) / 5.25(T) / 10(R) / 3.1(R) / 3.1(R) / 50 (cycle) = 26.7 miles + 50 miles cycling

3/19: 0 / 5.25(T) / 5.25(T) / 11.5(T) / 0 / 10(T) / 0 = 32 miles

3/26: 6(T) / 22(T- 5200') / 0 / 10(T) / 5.25(T) /

[Art …]

entry deleted to consolidate thread.

[Hiking Malto]

M/T/W/H/F/S/S format

11/14: M-.75(E) / T-0 / W-1(E) / H-.75(M) / F-7(T) / S-1.25(E) / S-1(M)
11/21: M-3(T) / T-7(T) / W-6.4(R) / H-0 / F-.75(E) / S-1(M) / S-7(T)+1(E)
11/28: M-0 / T-1(E) / W-1(M) / H-.75(M) / F-0 / S-17(T) / S-3(R)
12/05: M-.75(E) / T-1(M) / W-.75(E) / H-1(M) / F-0 / S-17(T) / S-0
12/12: M-1(M) / T-.5(E)/ W-10(T) / H-0 / F-0 / S-20(R) / S-1(E)
12/19: M-3(T) / T-0 / W-11(T) / H-0 / F-11(R) / S-2.5(T) / S-0
12/26: M-6 (T-3600 steps) / T-1(E) / W-0 / H-0 / F-10(T) / S-10(R) / S-0
1/2: M-15(T) / T-0 / W-1(M) / H-1(M) / F-0 / S-3(M) / S-.75(E)
1/9: M-0 / T-9.3(1560'-R) /W-0 / H-9.3(1560'-R) / F-.5(M) / S-0 / S-32 (6934'-T)
1/16 M-0 / T-0 / W-0 / H-0 / F-.75(M) / S-20(R) / S-4(R)+1.5(E)
1/23: M-1(E) / T-4(R) / W-5(T) / H-0 / F-0 / S-1(E) / S-3(R)+WGT
1/30: M-1.5(E) / T-1.25(M) / W-3(R)+WGT / H-4(R) / F-WGT / S-10(R) / S-7(T)
2/06: M-4(520'-R) / T-WGT / W-10.3 (1560'-R) / H-0 / F-9.2 (1560' – R/T) / S-WGT / S-16.5 (2700'-T)
2/13: M-0 / T-0 / W-8(T) / H-0 / F-5(H)+10(T) / S-8(H) / S-4(H)+13(T)
2/20: M-0 / T-WGT / W-.5 (R) / H-WGT / F-0 / S-40.3 (10,100'-T) / S-0
2/27: M-0 / T-WGT / W-3(520'-R) / W-3(R) / H-WGT / F-0 / S-20(R) / S-0
3/5: M-1.5(M) / T-WGT / W-10.3(1560'-R) / H-4(R) / F-0 /S-40 (13,050'-T) / S-0
3/12: M-0 / T-3 / W-3 / H-0 / F-0 / S-16 (4100'-T) S-5.5 (900'-T)
3/19: M-WGT / T-13 (R) / W-0 / H-0 / F-0 / S-40 (9300'-T) / S-0
3/26: M-0 / T-0 / W-0 / H-0 / F-0 / S-32 (6934'-T) / S-0

E-Elliptical (hrs)
M-Treadmill (hrs)
T-Trail (miles)
R-Road (miles)
WGT- Weights
H-Hiking (miles)

Status: 4/1 – Life got in the way for mid week runs. Went back up to AT Approach Trail and did the "Meatgrinder" for the third time this year and second time in two weeks. Completed the 32 miles in 8 hours which would have been faster if I didn't mess up on my final water refill. Ended up doing the final 8 miles with only four oz. of water. It impacted my wood and electrolyte intake as well. This was a great lesson for the RRR because it will be even less forgiving and those eight dry, hot miles were anything but fun. The rest of the way was a blast!

[Art …]

Switched to just registering weekly stats because list was getting too unwieldy.
My training week goes Fri-Thur (to put entire long weekends in same week)
Mileage is generally 75% trail, 25% road, with all long runs on trail.

(1000') = 1000 feet of elevation gain during run.
for this log, "long run" means 18 miles or longer.

Nov 11-17 = 53mi (2500') … includes long run of 50mi road race
Nov 18-24 = 21mi (7000') … no long run
Nov25-Dec1 = 28mi (5400') … no long run
Dec 2-8 = 30mi (6200') … no long run
Dec 9-15 = 24mi (4400') … includes long run of 21mi
Dec 16-22 = 24mi (5500') … no long run
Dec 23-29 = 35mi (8300') … no long run
Dec30-Jan5 = 36mi (5100') … no long run
Jan 6-12 = 26mi (4400') … no long run
Jan 13-19 = 47mi (9600') … includes long run of 24.5mi
Jan 20-26 = 41.5mi (8550') … no long run
Jan27-Feb2 = 36mi (7,400') … no long run
Feb 3-9 = 49mi (8,400') … includes long run of 21mi
Feb 10-16 = 57mi (10,200') … includes long run of 29mi
Feb 17-23 = 50mi (9,800') … no long run
Feb24-Mar1 = 43mi (7,300') … includes long run of 24.5mi
Mar 2-8 = 51mi (8,600') … includes long run of 23mi
Mar 9-15 = 44mi (9,200') … includes long run of 21.5mi
Mar 16-22 = 22mi (2,500') … no long run
Mar 23-29 = 58mi (15,400') … includes Old Goats 50 mile trail race
Mar 30-Apr 5 = 27mi (9,000') … low mileage but all miles were serious hill work
. . .

[George Matthews]

11/11: 10mi c,[0],{1.75hr}/ 10mi c,[0],{1.75hr}/ 3mi c,[0],{.5hr}/x/x/x/x

11/18: x/ 11.2mi c,[0],{2 hr}/ 6.5mi c,[0],{1.25hr}/ x/ x/ mi ,[0],{ hr}

11/25: mi ,[0],{ hr}/ / / / / /

c denotes combo road and trail
x – zero running

[elev] {time}

[George Matthews]

.

[Art …]

. . . .

[Eugene Smith]

M/ T/ W/ Th/ F/ S/ Sun
(T)= Trail
(R)= Road
(D)= Double run day
_____________________________________________________________________________________________

11/21: 8mi (1,400')/ 8mi (700')/ 5mi (tempo)/ 5mi (1300')/0/0/ 16mi. (∼1,800')= 42 miles
11/28: 7mi (1,200')/ 8mi/ 3mi/ 9mi/ 0/ 0/ 22 (~2,500')= 49 miles
12/05: 0mi/ 8mi (1,200)/ 9mi (tempo)/0/0/0/9mi (tempo)= 27 miles
12/12: 9mi/7mi/5mi/0/5/XT/0= 26miles
12/19: *Didn't log runs, but ran a bit.
12/26: *Didn't log runs, but ran a bit less.
01/02: 5(1000')/ 5(1000')/ 10(2000')/ 3(800')/ 5 (800')/ 0/ 8 (~2500')
01/09: 5(800')/ 4(800')/0 (XT)/ 10(1700')/10(1000')/8(~2500)/12 (~800')
01/16: 10 (~800')/ 9 (~1000')/ 6/ 10 (~1000')/ 0/ 14 (~3800')/
01/23: 7/ 10/ 9/ 5/ 0/ 10/
01/30: 12/8/7/8/0/0/lazy bum
02/06: 8+5(D)/8/7/9/0/5/17
02/13: 12/7/8/5/0/0/0
02/20: 12 (D) ~2,600'/9/0/9/4/0/20
02/27: 6/8/8/0/4/0/28
03/05:

[ben wood]

i'm out, f'n ankle!

[W I S N E R !]

Hey, if the gain was 10,560', 2 miles ain't too bad.

[ben wood]

"Hey, if the gain was 10,560', 2 miles ain't too bad."

hahaha not even close!

[W I S N E R !]

…

[Art …]

. . .

[Eugene Smith]

I've laid out more or less my week above, also my goal for the month of Dec., which is to just maintain and not get ahead of myself. Currently I'm relishing the non-regimented running schedule and the variety of runs I've been doing. I don't intend to run much more than 40-50 miles per week until Jan.1st.

There isn't anything in the oven for me this month. I may try to seek out a few runs nearby that are heavy on vertical in Dec., but I'm content doing repeats on my local route for now.

My goals for this upcoming week specifically:

– 40ish miles minimum.
– Enjoy my running.

[Mike M]

boy oh boy, I've got a long way to go! :)

11/21- 0/5 T 600'/lift/5 T 600'/lift/0/5 T 600' = 15 miles
11/28-0/8 T 500'/lift/5 T 600'/lift/3 run, 3 walk (turned my ankle :( )/1 hour stairmaster = 16 miles of running
12/5-0/5 T 600'/3 T 500'/lift/0/ 6 R 800'/6 T 800'= 20 miles (yeah! :))
12/12-0/5.5 T 700'/lift/ 6 R 800'/lift/10 T 900'/5.5 T 600'= 27 miles
12/19-0/5 R 800'/lift/5.5 T 700'/0/0/0 = 10 miles :(
12/26-0/0/0/0/0/0/0= 0 miles- impinged nerve in neck, shoulder- somewhere
1/2 0/0/5 T 600'/0/5.5 T 700'/0/5.5 T 700'= 16 miles
1/9 0/6 R 800'/lift- kind of/5 T 600'/0/5.5 T 700'/5 T 600'= 21.5 miles
1/16 5.5 T 700'/lift, stair master 1 hr/0/lift, stair master 1 hr/0/lift stair master 1/2 hr/3 T500' = 8.5 miles, 2.5 hrs stair master
1/23 x-ctry sking 3 hours/3.5 T 300'/7.5 T 800'/lift/5 T 600'/6 R 800'/5 T 600'= 27 miles 3100'
1/30 lift/5 T 600'/4 T 500' /6 R 900'/lift/10 T 900'/5 T 600' = 30 miles
2/6 lift/6 R 900'/ 5 T 600'/3 T 500'/lift/12 T 1100'/6 T 800' = 32 miles
2/13 lift/5.5 R 900'/4.5 T 600'/0/lift/12 T 1100'/9 R 900' = 31 miles
2/20 lift/5.5 R 900'/stair master 1.5 hrs/x-country skiing 4 hrs/x-country skiing 6 hrs/10 T 2000'/stair master 1.5 hrs= 15.5 miles, 3.0 hrs stair master
2/27 lift/6 R 600'/5.5 T 700'/0/lift/10 T 1000'* injured calf/0= 21.5 miles
3/5 lift/0/stair master 45min/2 mile walk/3 mile walk/0/5 T 600'/ 10 T 900'= 15 miles
3/12 lift, 6 R 900', 8 T 700', 4 T 300', lift, 14 T 2000', sick= 32 miles
3/19 sick,sick,sick,sick :(, lift, 5 T 700', 10 T 1700' = 15 miles
3/26 lift,5 T 600',0, 10 T 2000',lift, 5 T 600', 10 T 1200'= 30 miles
4/2 lift, 6 T 700', 4 T 500', 0, lift, 12 T 1100', 8 T 800'= 30 miles

week 4/2 was a pretty good week, last week of training before the run :) I'll probably run 5 miles on Tues and call it good, being dam(n) careful not to twist an ankle or something dumb right before the trip!

Mike

[Art …]

Mike if there is some kind of stair step machine at your gym I'd recommend spending a LOT of time on it.

[Mike M]

Art- there is, it's a nice old school stair master :) I don't know how to run it, but it can't be too complicated

it gets very little use, but the few times I've seen it in use, looks like a dandy- looks similar to this

Mike

[Art …]

How to Train Hills

[Mike M]

wow

[Eugene Smith]

My jaw still drops watching that video, Campbell is a goat trapped in a man's body.

I hope no one is discouraged or feeling overwhelmed right now, the point of all this isn't machismo chest pumping (not that anyone is doing so), rather encouragement and accountability in training, whatever that is to you. It is motivating to see what you all are doing in your part of the world and how you guys are progressing. If in the event things don't pan out for anyone here, myself included, there is only good that comes out of getting up daily and getting out there and pushing yourself towards a goal. In this case, there is no failure for anyone involved, we will all be spit out the other side stronger individuals whether that means running R2R2R in April or not.

Keep at it all, enjoy the process, push yourself, and stay consistent.

[Art …]

just need to train one step at a time.

[Anonymous]

"Art- there is, it's a nice old school stair master :) I don't know how to run it, but it can't be too complicated

it gets very little use, but the few times I've seen it in use, looks like a dandy- looks similar to this"

+1 big time. If you can't make it to the mountains, or hills, there is no better machine around to simulate a hill workout, for the simple reason that you lift one foot off the surface with every step, instead of having both feet glued to the pedals of the machine as is the case with all the others(Stairmaster, Elliptical Trainer, etc). Picture yourself on an escalator-same principle. You can vary the step rate from snail pace to throw-you-off-the machine when you're setting up your workout parameters, and modify it on the fly, or go with one of the machine's preprogrammed workouts. You also set the workout duration. Once you get used to the machine and want a different kind of workout, try it with a pack.

[Mike M]

Tom- good deal :) I know I'm going to get nixed out of some running due to weather, sounds like I better familiarize myself w/ this machine. I hope to mitigate some of the missed runs w/ x country skiing and snowshoeing as well- a mild winter (unlike last year) would be most welcome

got a great run in this evening (just about had to pull out my lamp- got dark in a hurry!), my longest run @ ~ 8 miles w/ a few jim dandy hills thrown in for good measure :)

Mike

[W I S N E R !]

Old school stair machine: Stairs!!!

I knew I wouldn't have time for an afternoon run today so I ran on the track at the high school I teach at this morning…20 laps, going up and down the bleachers 2 times on either side of the track on every lap. I threw in 2-3 high hurdles each lap for fun as well (imagine: downed trees). I began to feel like I was actually trail running.

Eugene is right on…this is all for fun and hopefully this just helps keep everyone motivated until April. I think the worst thing anybody here could do is turn this log into a numbers competition. I, for one, am not going to the Grand Canyon to try and set a personal speed record…just want to have fun running all day.

[Author]

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