3am?!? Yeah, I Don't Think So!

Sometimes the ideas you have during the day, don't sound nearly as good at 3am. Let me explain. I was planning on getting in a 16 mile run this morning. In order to do this and get to work on time I'd need to get up by 3am. No problem right? So, I go to bed early get all of my thing ready, but then couldn't fall asleep, as I was thinking about waking up at 3. The more I thought about it, the more pressure there was to fall asleep and thus, more tossing and turning. Finally, when the alarm went off as scheduled, I jump out of bed staggered to the bathroom, thinking the whole time how ridiculous this was. I began to bargin with myself, and convinced myself to sleep for 2 more hours, get in a 5 mile run then and do my long run on Friday morning when I should have more time.

Mileage: 5.00
Time/Pace: 42:02/8:24
Splits: 8:28, 8:25, 8:23, 8:27, 8:18
Elevation Gain: 135ft
Avg HR/Max HR: 137/155
T/W: 60, cool, breezy

Last night, I did some hill training on my bike. In the area I work there is a course that was used in a past Empire State Games, so I tried it. In a word, Tough!

Mileage: 17.29
Time/Avg Sp/Max Sp: 1:03:37/16.3/36.3
Elevation Gain: 1451ft
Avg HR/Max HR: 134/159
T/W: 70, sun

Because It's There

Several times a week, my travels take me through south Binghamton on Morgan St and Park Ave. Basically, from Binghamton, travelling south towards the PA border, it's one steady climb to the top of the hill. I have often thought about what it would be like to run or bike up it. Today, I stopped thinking about it and just gave it a shot. With a scheduled six-miler, I figured I get about 2 miles or so of climbing. It was a punishing run, but it felt good. I have done quite a bit of reading about trail runs and ultras and it seems the big test in all of these events (other than the distance) is the climbing. I do one day think I may be able to compete in one of these events, so why not give my body a nice little climb? I wasn't really focused on time, just tried to climb for as long as possible. The downhill was quite enjoyable.

Mileage:6.00
Time/Pace: 1:02:35/10:25
Avg HR: 154
Elevation Gain: 1001 ft

Tuesday's Run:

Mileage: 4.00
Time/Pace: 36:08/9:02
Avg HR: 160

Holy Hills, Batman!

One thing about this area I'm working in now, it a much more hilly than home. Take today for instance. I left the hotel this morning, and ran around the neighborhood and immediately hit some hills the likes I've never dealt with. One hill in particular was just silly. I will now attempt some serious math to give you a better idea.

Gradient= Rise/Run

Rise
1100ft (top of hill) - 729 ft (ele. at bottom of hill) = 371 ft

Run
.81 mile (at top of hill) - .63 mile (at bottom of hill) = .18 mile

Gradient = 2061ft/mile

Ok, so what is the percentage gradient....do read on....isn't math fun!!

So first convert .18 miles to feet and that is...let's see....oh yeah...duh (!)...1478 ft...

Ok so then using Rise/Run....

371/1478 = 25% (Yikes!!)

Tough and something I haven't experienced before. I'll have to do more of this.

Mileage: 3.11
Time/Pace: 31:23/10:05
Avg Heart Rate: 140

Temp: 60
Weather: Sunny

Hill Work

This was my first attempt at hill work. Unfortunately, I don't have many hills in the area. So, a couple of weeks ago, on my way to the Outlets with my wife, we drove over the Grand Island bridge and I thought that might be a good "hill" to use. Today I tried it. I started with a 1-mile warm up and then hit the bridge. The first time over was interesting, as I was running against the traffic and the wind created by the cars was working against me. Turning the other way was literally a breeze with the traffic now with me and their wind currents pushing me along. I did four crossings. The total length of the bridge is about .75 mile.

Mileage: 5.00
Time/Pace: 51:45/10:21

Temp: 62
Weather: Cloudy, Cool

I am keeping a close eye on the aches I have, shins still sore, but not getting worse. Pain in foot, not as sore as Sunday. I will continue to monitor.