Bi-Weekly RunDown #205

“Experience has taught me how important it is to just keep going, 

focusing on running fast and relaxed. 

Eventually pain passes and the flow returns. 

It’s part of racing.”

Frank Shorter

Finally did another Interview Tuesday and here is the latest with Logan Campbell

Here is my latest look at my training for the last two weeks - Training Overview #70

An Unsupported FKT on the Grand Canyon R2R2R

With winter on us and many turning to the treadmill - here are some thoughts on "What is a Good Treadmill Speed?

A look at the 100 Miler: Part 13 (1974 - 1975) - Gordy Ainsleigh

The 5 Paradigm-shifts of Fat adaption from Peter Defty at Vespa - Also, video of this post below

A new watch from Wahoo who many know for cycling computers and trainers.

Some recovery strategies for ultra running

I guess one Western States 100 is not enough as one man runs a Western States 200 FKT

Coros makes a big signing

Jessi Morton-Langehaug talks about her run, and win, at the Moab 240

Tim Tollefson on his run at the Javelina Jundred

Hayden Hawks and Camille Herron win the JFK50

Yoshitsugu Iwanaga, 60, sets 10,000M 60-64 WR

Bigs Backyard - A Race Report

Here are some Trail Running Podcasts

Kilian's 24 Hour Record attempt did not go as planned - sad to see some have a told you so attitude with regards to going from the trail to the track.  While I am not really for these contrived sponsor driven events - yes same with Kipchoge's sub 2hr marathon - I still want to see people do their best.

Yiannis Kouros speaks on what he called "shoe doping" and I fully see his point - when technology is the pathway to records being broken it will always lead to questions.  That said hard to define where you draw the line since those in the 70's had advantages over the 50's and the 90's over the 70's.  I ride/race bikes and the issues are even greater there.  As I have a pretty low tech bike I often race time trials in what they call the Merckx category to refer to a lack of new Time Trial technology and being more like Eddy Merckx might have used.  But even then my low tech bike is higher tech than what Merckx rode.  There is no easy answer and we just have to see the effort what it is at its time.

Thanks to UltraRunner Podcast for sharing this - if you are concerned the track you train on is not the best look at what Eliud Kipchoge trains on - I think we can no longer complain

While on Podcasts here are some I have found but need to update

Mario Fraioli talks to Jae Gruenke of The Balanced Runner

I am not sponsored or an ambassador for XOSkin but do use their socks, shorts and shirts.  They are having a sale till Dec 15 so here it is "Stuff your stockings with the best socks and apparel on the market. 100% Made in the U.S.A., using our patented RapiDriCopper technology, and Veteran-owned. Save 25% off every order when you use the code HOLIDAY25. Orders over $95 (after discount, shipping cost doesn’t count) gets a free pair of our XOTOES toe socks (ankle or quarter crew), simply add a note to your order letting us know what size, style, and color you want. Sale runs until 12/15/2020 or while supplies last. Enjoy."

A look at Ketones, Whey and Aminos: Faster Recovery - Higher Training Capacity - I will add I that while I am an ambassador for SFuels and have with been with them for a number of years their stuff is great and I really like the Revival recovery drink which I use after pretty much any workout of 2 hours or more.

Lastly, check out the SFuels Stadium this Tuesday (Dec 1, 2020) at 6AM EST for an FTP Threshold workout

******As a note if you are looking for a gift or just a good book if you use one of the links in the side bar to Amazon I get a small payment that actually just allows me to get more books to suggest.********

Local, to Kentucky, Races and Events (If you have a race in the area, including surrounding states, let me know and I will post about it)

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.   Have another local running group in KY let me know and I will list it.

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine

1972 Olympic Marathon

Frank Shorter

The Grand Round

Totally FKT - Trailer

Trailer for Breaking Ten - Dan Lawson's 825 mile run from Land's End to John O'Groats in under 10 Days

For Rangers Ultra

The 5 Paradigm-shifts of Fat Adaption

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  Join others on the LCHF for Endurance journey

Also, check out the whole line of SFuels products: SFuels Life , SFuels-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also access the new QuickStart Guide.  You can get 5% off with code TONYK5

Also, check out the SFuels Stadium

Receive 5% fo with code TONYK5

Use the following code for 25% off, one time use per customer: AmpHuman25
(Good til Jan 1, 2021)

Interview Tuesday: Meet Kentucky Runner Logan Campbell

It has been some time since I have done an interview and hope to do more in the coming year.  To start things up here is one I just did with Logan Campbell who raced in the same 5K I did a couple weeks ago.  Due to the way things are they discouraged hanging around after the race so I did not meet up with Logan till later online.  Nice to learn more about and you can to as well below.

2020 Daniel Ellis 5k - Logan's first race in over a year.

Tell us a little about yourself not necessarily related to running: age, where born, education, area you live in, etc…..
I´m 23 and I was raised in Booneville, Kentucky. I graduated from Owsley County High School in 2015 and then graduated EKU in the fall of 2019, with a Biomedical Sciences degree. 

What is your profession?
I was a pharmacy technician during the first couple months of the pandemic, but currently I am studying for the MCAT/looking for a master´s program to join. 

How did you start running and what prompted you to do so? 
I had a cross country coach tell me that I was a much better runner than basketball player and my sister was on the team. I joined the grade school running club in 4th grade and ended up continuing when I got to middle school. 

How long have you been running?
I have been running since I was in 4th grade.  I´ve taken some breaks ranging from a month  to close to a year after I left the Cumberlands program. 

Did you participate in any other sports over the years?
I participated in XC, track, golf, baseball, and basketball when I was in high school. I graduated in a class of 58 people, so anybody athletic, had to participate in other sports. 

Did you run in grade school, High School or College? If so where?
Owsley County grade school and high school, then I went on to run a season at the University of the Cumberlands until I transferred to EKU. 

So we get an idea of where you have been with running can you share your PR’s for: 5K, 10K marathon and any other distance you may have run in the past. 
- 400m- 53.9
- 800m- 2:00.07
- 1600m- 4:29.8
- 3200m- 9:47
- 5k- 16:27
- 8k-26:36
- 10k- 36:39
- Half marathon- 1:26:41 (only ran one and it was by myself in July)

What is your most memorable race or races and share a little about at least one of them?

1600m 10th grade - in disbelief that I was in the top 4

I competed in class 1A in high school and my 10th grade year I was running a 1600m against the likes of Jacob Thomson , who is now a professional runner. My PR coming in was 4:42 and I just wanted a medal. I was a kid from a place that no one had heard of and after the second lap I was in the top 8. I started picking runners off and I ended up getting 4th in 4:29.9. 

The other race would be coming in 6th at state in XC. KHSAA changed the medals from top 15 to top 10 my junior and senior year, so the year before I got 11th. I had always wanted to medal at state in xc and with  800m to go,  I was with the 6th-11th group and I just surged to get as far away from 11th as possible.

Do you have a favorite workout you do?
In high school, there was a workout called barn intervals, which had a giant hill in it and would usually be anywhere from 1:00-1:05.

In college, it was a simple 8x1Ks on a grass path.

Right now, I have done Ks, 400m repeats, hills, and tempos. The favorite out of those would probably be just hills. 

What does a regular week of training look like?
I run 42-53 miles a week. I like to have 2 ¨hard¨ runs a week, a long run 9-13 miles, and the rest are just easy runs. With in person races being hard to find right now, it is more easy runs. 

How about a favorite route you like to run?
In Kentucky, it is just a road that I run everyday in my hometown, but my favorite place to run is McAlpine Creek Park. 

What is your favorite distance to run and race?
I do not have the speed that I had in high school to say the mile, so it is currently the 5k. 

What shoes do you run in and what do you like about them?
I have always run in Brooks and I currently have the Anthem and Ricochet. I have flat feet and these shoes just feel so much more comfortable than any Nike or Saucony that I have tried. 

How about diet, do you eat any certain way and do things change on race week and race day? 

I have a terrible diet, I tried to cut pop out in college and it caused my migraines to get a lot worse. Race week, I try to get some kind of pasta and the day of the race is a banana or granola bar. 

Do you have any long-range running plans?
I think a sub 16 5k is my main goal because that is something I wanted in high school and college. I might run a couple 10k's to lower my PR in that. 

What do you like best about living and running in KY?
I think the running community in Kentucky is very welcoming. I understand that the pandemic has made it hard to interact in person, but people that I ran against in high school and college, have remained in contact and  we still talk to this day. 

Anywhere else you would like to visit to run?
Oregon is the main place that I would like to visit. 

Do you have any bucket list races?
I would like to run in the open race at Foot Locker South Regionals, so I can have another crack at McAlpine Creek park.

What do you struggle with most with regards to running?

8k PR of 26:36 at McAlpine Creek Park

I think the big struggle is over running and identity. I always considered myself a runner named Logan and when I got mono in college and I could not run, it really destroyed my mental health and identity. I felt completely lost without running and it led me to leave the program at UC because I felt like I had let so many people down by getting mono. The overrunning is a struggle because I do not like taking days off from running. 

What do you see as a trend in running?
The new carbon plate running shoes are getting popular and I have no idea how to feel about those because if they were illegal, people would not be running in them. In the Daniel Ellis 5k, I saw someone wearing a pair and I wondered if they actually do make a difference. I think the shoe business is going to be building shoes that give people an unfair advantage some time in the future. 

If you had one, well maybe two or three, things to say those that are running to encourage them what would it be?
Take easy days in high school.  I went 100% everyday at practice and I wish I would have had that information as a young runner. 

Find a group or training buddy to hold you accountable because it will make the process so much easier. 

Do you have a website or other social media site you would like to share?
- Srava-Logan Campbell
- Instagram-@lcampbell55

Any closing comments?
Thank you so much for the interview and I hope to see you at some races in the future.

********You can see past interviews here********

Training Overview #70 – More Thoughts on the Road Ahead - Week of Nov 9 thru Nov 22, 2020

Training Thoughts:  

My View When I Leave for a Run

Still not sure what is ahead with racing plans except for a couple gravel races in KY I am fairly sure will take place in May and July and then there is the Steamboat Springs Gravel race (144 Miles) in August but that is still uncertain.  One thing I know I need to work on is some strengthening exercises and now that my hamstring is feeling better I can start those exercises.  The one place I tend to fall woefully short on is “consistent” strength and mobility work and that needs to be dealt with.
Over the next few weeks, I will focus on simply getting in some miles and not overdoing it. and working on a strength and mobility routine.  I want to work on an actual plan but as most plans are done working back from a goal date not having that makes such planning difficult.  As I will mention again, since the start of any plan is base milage I can for sure focus on that without a written plan.  But as part of this base period I want to, again, incorporate strength and mobility work and endeavor to be consistent at it instead of doing it sporadically.

I do know with some gravel racing in the next year I need to work in more actual gravel training so hope to see how I can work some in after the first of the year and when get back from Idaho.  In this I also want to work in some longer runs, runs over 15 miles, so I can build up some strength in my feet for a possible marathon or 50 miler in the coming year.  Not sure where or when but hope to do one – might even look to Tunnel Hill next year.

Overview of Last Two Weeks Runs and Rides:
Week of Nov 9 – 15
This week as the following week was focused on getting in some miles with the main hard ride, this week, to be the Tuesday night Zwift Racing League race.  As I was still working to get over my strained hamstring from the 5K the previous Saturday the goal for the week was just to get it better.  That said my long rides were pretty good but at a consistent speed and lower cadence as it felt better on my hamstring.  The Zwift race was a hard one with some good climbs and the usual blazing start were I got dropped.  I went out hard but also conservatively as was tired and did not want to have hamstring issues thus the ride ended up being basically an Individual Time Trial on my own.  My average W/Kg was lower than normal for my races which was to be expected.  I finished off the week with my 21st Century for 2020 by riding with the ‘C’ Group on the BMTR ride.  These are great rides as there are various groups so you can pick the effort you want to stay at to better stay in Zone 2.  Rode with main group till about 100K where the group takes a break and I kept on with a smaller group as did not want to stop.  Once done with the 100 miles I continued on for an extra 25 to get my longest ride on Strava.  Felt quite good after the ride.

This week’s runs were all done at a comfortable pace and, as with riding, done so as not to stress my hamstring.  The first runs of the week were slower than normal and did feel some tightness in my opposite hamstring – probably due to compensating - but helped work the issues out.  Got in some good miles for the week while still working to get healthy – my hamstring did feel better by the end of the week.

Week of Nov 16  –  22
This week was much like the previous one except I did not race this week.  I did do a hard workout on Tuesday morning using the SFuels Stadium where we did 6 sets of 6ea of 30/30's - 30 seconds at 130% FTP and 30 seconds rest with 4 minutes between sets.  I also did the Wednesday BMTR Mid-Week ride which is a good paced ride.  Was tired to start the Wednesday ride as did 48miles prior to the tempo ride - but worked into it.  I ended the week with another long ride for my 22nd Century of 2020 in riding with the ‘C’ group on the BMTR Saturday 100 miler.  As with last week rode with the group through 63 miles then instead of stopping rode on with a small group to finish up in 4:08 and then did a few extra miles for a total of 105 at an average of just under 25mph.  This was a good ride since while there was not a lot of climbing with 3000ft it is enough that to be at the given pace took some effort but was able to keep HR down in the sub 130 range for most of the ride till the last 10 miles.

As far as running this week was much as last week except on Monday I ran 8 miles at 8:10 pace that felt very comfortable.  The rest of the week was kept relaxed and easy.  Ended with the pretty much the same milage as last week and feeling good.

Bottom line it was a good two weeks of riding and running where my hamstring is better and still got in a good amount of work in.

Workouts Nov 9 – 15
- Monday AM: Ride #1 – 8.29 Miles  & Ride #2 – 55.40 Miles  - Ttl of 63.69 Miles
- Monday PM: Run – 7.15 Miles  
- Tuesday AM: Run – 7.06 Miles   
- Tuesday PM: Ride – Ride #1 – 20.18 Miles  & Ride #2 - 9.03 Miles  & Ride #3 (Race) 22.16 Miles  - Ttl of 51.37 Miles
- Wednesday AM: Ride – 63.12 Miles 
- Thursday AM: Run –  8.06 Miles  
- Friday AM: Run – 8.27 Miles  
- Saturday AM: Ride – 125.16 Miles  
- Sunday: Rest Day

Weekly Totals Nov 9 – Nov 15
- Running Miles – 30.5 Miles  
- Running Time – 4:28:36 Hours
- Riding Miles – 303.3 Miles
- Riding Time – 12:56:46  Hours
- Total Miles – 333.8 Miles
- Total Time – 17:25:22 Hours

Workouts Nov 16 – 22
- Monday AM: Ride #1 – 10.08 Miles   & Ride #2 – 55.48 Miles  - Ttl of 65.56 Miles
- Monday PM: Run – 8.10 Miles 
- Tuesday AM: Ride – 65.17 Miles  
- Tuesday PM: Run 8.48 Miles 
- Wednesday AM: Ride #1 – 48.04 Miles    &. Ride #2 – 33.15 Miles  -  Ttl of 81.19 Miles
- Wednesday PM: Run – 9.03 Miles  
- Thursday AM: Run – 5.39 Miles  
- Friday: Rest
- Saturday AM: Ride – 105.11 Miles  
- Sunday: Rest Day

Weekly Totals Nov 16 – Nov 22
- Running Miles – 31.0 Miles  
- Running Time – 4:26:48 Hours
- Riding Miles – 317.0 Miles
- Riding Time – 13:13:01 Hours
- Total Miles – 348.0  Miles
- Total Time – 17:39:49 Hours

Diet Notes:
All rides this week done in the morning were again done fasted with the exception of a cup of coffee with heavy cream and a scoop of SFuels Life (50 Cals / 0 Gr Carbs).  During the rides I only had water or some SFuels Train.  Fueling for the long rides on both Saturdays was the same except for the ride on the 14th I took a Vespa about 30 minutes before the ride and at halfway.  Also, while not not diet related I do use the AmpHuman PR Lotion on most all rides and longer runs as it does work to minimize soreness and aid in recovery.

The rest of both long rides were fueled as follows:

Pre-ride:
- Modififed Bullet Proof Coffee (Coffee, 2 Scoops Collagen, 1 Egg, 1 Tblsp Coconut Oil, 1 Tbsp Kerrygold Butter, 1 Scoop SFuels Life, 3 Tblsp Heavy Cream, 1 Scoop Primal Fuel)
- ½ Cup Oatmeal, 1 Tsp Maple Syrup, 1 Tsp Butter
- Total Pre-Ride: 895 Cals / 27.8 Grms

During Ride:
- 1 24 oz bottle water with 2 scoops SFuels Train
- 1 24 oz bottle water with 1 packet SFuels Race
- 1 20 oz bottle of water – 
- Total on Ride: 200 / 17
- Total with Pre-ride – 1095 Cals / 44.8 Gr Carbs

The Week Ahead:
Goal is to pretty much repeat the last week or two of running and riding.  As my travel plans changed my get in a little more riding as not going to CA as initially planned.  I want to keep the runs relaxed and weekly milage to not much more than the 30/week I have been doing recently.  With regards to riding as I will not do a long ride this coming week milage this next week will be lower but plans are to do another century the week after next.  I still need to plan out a training schedule but s still do not have much clarity on what is ahead it is not all that easy to do.  That said since the start of any phase is base milage I will work on that for now and see where to go from there.

Previous Training Post -  Overview #69

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  Join others on the LCHF for Endurance journey

Also, check out the whole line of SFuels products: SFuels Life , SFuels-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also access the new QuickStart Guide.

 

Receive 5% off with code TONYK5

Use the following code for 25% off, one time use per customer, 

click on graphic above: AmpHuman25

(Good til Jan 1, 2021)

Bi-Weekly RunDown #204

 

“My philosophy is that you don’t improve when you train, you improve when you recover. So recovery was a huge factor in how training moved forward. I always looked three days back and two days forward in my training cycle.”

Rod Dixon

Gary Cohen interview, where the above quote came from, with Rod Dixon

Here is my Training Overview - #69

We should all aim for an FKT (Funnest Known Time) be it at the Grand Canyon or in your local area

The 100 Miler - Part 12: (1971-1973) Rob Bently and Ted Corbitt - links to other 11 parts at the end of post

Dr. Maffetone on Recovery: The Secret Weapon

Galen Rupp did not get the US 1/2 Marathon record but did get a US best for 10 miles

iRunFar.com talks to Blake Wood

The 2020 Delhi Half Marathon on Nov 29 has a loaded men's and women's field 

Peter Defty: Are your current Paradigms Limiting Your Health and Performance?

If you want info on tech always good to check out DC Rainmaker - here is his newsletter from Nov 8th

Want a good workout check out the SFuels Stadium - Riding and Running

Desiree Linden ran 496 miles in her October Challenge

Some cold weather running tips

Another runner out for the 2021 Olympic due to a Wearabouts issue

Always like watching Steve Ovett run - here are is best races

Winter training is as important as any

Tim Tollefson and Nicole Bitter win the Javelina Jundred

The Balanced Runner's Form Analysis of Letesenbet Gidey's 5K WR

This guy has 84 FKTs and counting

A look at High-Sugar fueling

Local, to Kentucky, Races and Events (If you have a race in the area, including surrounding states, let me know and I will post about it)

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.   Have another local running group in KY let me know and I will list it.

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine

1972 Olympic 1500m Final

1976 Olympic 5000m Final

Wall Run

Trailer for new documentary: Bob Graham

The Year of the Bob- Another video on the Bob Graham

The Pirate| The Raidlight Arc of Attrition 2020

A talk with Grant Barnette and his racing Karl Meltzer at the No Business 100

Teton Crest Trail

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  Join others on the LCHF for Endurance journey

Also, check out the whole line of SFuels products: SFuels Life , SFuels-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also access the new QuickStart Guide.  You can get 5% off with code TONYK5

Also, check out the SFuels Stadium

Receive 5% fo with code TONYK5

Use the following code for 25% off, one time use per customer: AmpHuman25
(Good til Jan 1, 2021)

Training Overview #69 – Look Back and Ahead - Week of Oct 26 thru Nov 8, 2020

Training Thoughts:

As I end the year with the last race of a sparse racing schedule it is time to look back some, and will probably add to this in the next post. The most important part of the last year is that I have come out of it with my right foot feeling so much better.  In general there is no pain even though there are days it is slightly sore but it is so much better.  The main thing that started off this healing seems to be upping my riding mileage and tapering off my running miles – even taking a few weeks off running to get things in order.  I started the year off with a goal of around 1500 miles running and 4000 riding and after seeing a better way, at least for me, I changed those goals to 1100 miles running and 10,000 riding and it seems to be working well.  The one main change, as mentioned below, is that I need to do more speed specific running and riding workouts as well as do a better job of strengthening my hamstrings which seem to be a weakness in me.  Not sure yet what this change will be but I will adjust things to deal with this.

Looking ahead is a little hard to do right now as things are still a little up in the air with regards to races and events.  Due to this, and because all plans start with a base phase, I will simply finish off the year then take a couple easy weeks when I travel to Idaho and then get back at it.  The early months or so will be base as usual and then hopefully by then will have a better idea of what is ahead and then can refine the further months training wise.  In the midst of the base phase I will filter in some speed work just to build some muscle memory and also make sure to be more diligent with strengthening work.

As part of working to deal with possible muscle imbalances I need to make sure I do the needed exercises and not just for a short time but more regularly – starting as soon my current hamstring soreness subsides enough that I will not damage it any more than it may already be.  My problem is I tend to start off well then get busy and slack off from the exercises and need to avoid this. 

Bottom line, and more on this to come, I just need to see that this past year has been a great one and one that I think has made me stronger than I have been in some time.  Now is time to build on that and to fine tune some things.

Overview of Last Two Weeks Runs and Rides:
Week of Oct 26 – Nov 1
While normally I should be tapering and getting ready for my 5K on Nov 7th I instead just tried to simply keep my workouts at a fairly easy level.  I have to admit the last few weeks have not been what they should have been to taper for a 5K I instead have just figured on finishing off the year with more base miles and some hard work.  The area I have struggled with the most is the running speed portion of things as when riding not all speed work for me is about power and not just leg speed.  Whereas in running speed while requiting power mostly needs leg turnover.
 
With this all in mind this week included a hard race on Zwift where I lost the pack early on so soloed the race and kept some good power for the ride.  For next year I know the main thing I need to work on for Zwift racing is short term speed/power with short recovery and then repeat as most all Zwift races start off so fast and I am just gassed.  Does not help that I have, and have had since young, a mild case of exercise induced asthma so when going so hard to start the race if I am not careful I go into full on wheezing and this was the case and then a gap ensued.  If you have not raced on Zwift  if you let a gap get more than 5 – 10 seconds you are pretty much done for as that is what happened.  But I kept going and caught a few people and finished strong.  The rest of the rides for the week were good paced ones but rides where in general I kept my HR at below 130 and as much as possible below 120.

Running wise I did a few longer runs of 7-8 miles at a comfortable pace as well as a hike on Saturday.  I can feel that I am getting stronger and faster as 8:00-8:15 pace seems more comfortable but this is far from a fast 5K pace but that will come later.  Also, and the best part, is my foot is getting progressively better and that is great news.  I was looking at entering a 50K/50 miler but then found the date would not fit my work schedule so need to find another one.  With longer runs if they are on trails shows are the issue as my best shoes for longer runs appear to be road ones so not good on more technical trails.  Depending on how next year goes may look at doing Tunnel Hill again as never got to do it the last time I entered.

Week of Oct 26 – Nov 1
With a 5K this week I tried to hold back on my workouts this week except for the Zwift race on Tuesday.  This week the race was a Team Time Trial - well should have been one if I was be able to hang on for a while at least.  Well, as I miss-judged lining up for the start and was a ways back so when our team started and went hard out of the gate I lost contact right away and since I could not hold them up to wait on me I rode the ride as an Individual Time Trial (ITT).  I got my best 20 minute power and while not catching any other teams I did not have the slowest time even though I rode it as an individual.  As with last week this ride turned into a good power workout.  As with last week all the rest of the week’s ride were relaxed paced rides and again worked to keep HR down to under 120 for most of them.

On the running side of things the longest run I did was 7 miles and the rest were at 4+ or less.  On Thursday’s run, the last one before the 5K, was an easy run and did the last mile in around 7:00 and felt good.  As far as the 5K on Saturday it went well all things considered.  I went out with the lead group but probably should have held back some as even though I slowed some I still hit one mile in 6:05 and then came the hamstring cramp/twinge and thus had to slow to control things so I could finish and thus did each of the next two miles around 6:30 each.  Not sure how much faster I could have gone without the hamstring issue but in hindsight pretty happy to even do 6:30’s with my hamstring as it was.  My time for the race was 20:08 but was a little longer than it has been in the past for this race due to a course change and my time would have been closer to 19:45 for the 5k.  I ended up 5th OA and 3rd Male as well as getting 1st for 60-64 age group.  While I went into the race wanting to go around 19:00 I realize my training was not quite up to that.  I think one other issue is that with all my riding I may have a slight imbalance between my quads and hamstrings and since I have not really done any speed work by going out at probably 5:15 – 5:30 pace I over did it on my hamstring and paid the consequences. Looking back, after being disappointed with my time, I can take from this that there is still hope to get down to 18:00, or so, but to do this will need to do some more specific speed work and this can even include some higher cadence work on the bike which will better translate to the leg speed and strength I need for faster 5K races.

Workouts Oct 26 – Nov 1
- Monday AM: Ride #1 – 10.06 Miles  & Ride #2 - 50.19 Miles  - Ttl of 60.25 Miles
- Tuesday PM: Ride #1-27.30 Miles & Ride #2-7.03 Miles & Ride #3 (Race) 22.04 Miles-Ttl of 56.37 Miles
- Wednesday AM: Ride #1 28.07 Miles  &  Ride #2 36.35 Miles   -  Ttl of 64.42
- Wednesday PM: Run – 8.12 Miles  
- Thursday PM: Run – 7.02 Miles
- Friday: Ride #1  3.3 Miles   & Ride #2 36.44 Miles  - Ttl of 39.74 Miles
- Friday PM: Run 8.13 Miles  
- Saturday AM: Run – 4.77 Miles 
- Saturday PM: Hike – 1.88 Miles 
- Sunday: Rest Day

Weekly Totals Oct 26 – Nov 1
- Running Miles – 29.9 Miles  
- Running Time – 5:08:38 Hours
- Riding Miles – 220.8 Miles
- Riding Time – 9:08:44 Hours
- Total Miles – 250.7 Miles
- Total Time – 14:17:22 Hours

October Totals
- Running Miles – 135.7 Miles
- Running Time – 22:50:27  Hours
- Riding Miles – 784.3 Miles
- Riding Time – 33:35:30  Hours
- Total Miles –   920.0 Miles
- Totals Time -  56:25:57 Hours

Workouts Nov 2 – 8
- Monday AM: Ride  - 55.06 Miles  
- Monday AM Run – 7.03 Miles  
- Tuesday AM Run – 4.48 Miles  
- Tuesday PM: Ride #1- 30.31. Miles  &   Ride #2 (Race) 20.14 Miles  – Total of 50.54
- Wednesday AM: Run – 3.8 Miles 
- Wednesday PM: Ride -  37.92  Miles  
- Thursday AM: Run – 3.8 Miles 
- Thursday PM: Ride – 30.92 Miles  
- Friday AM:  Rest Day 
- Saturday: Run #1- 3.04 Miles  & Run #2 (Race) – 3.15 Miles  & Run #3- 4.29 Miles  - Ttl of 10.48 Miles
- Sunday: Rest Day

Weekly Totals Nov 2 – 8
- Running Miles – 29.6 Miles  
- Running Time – 4:02:45 Hours
- Riding Miles – 174.3 Miles
- Riding Time – 7:15:00 Hours
- Total Miles –  203.9 Miles
- Total Time – 11:17:45 Hours

Diet Notes:
Nothing in particular to report this week as did all the morning workouts fasted and afternoon workouts about 4 hours after eating lunch.

The Week Ahead:
As basically my season is over, except for 3 more Zwift races, I am looking to just finish off the year with some good miles – both running and riding – to complete a great year of base milage.  Over the next few weeks I will be doing the best I can to look forward to next year and plan it out the best I can.  From that I can work to formulate some sort of plan using the Lydiard Pyramid and further refine how to incorporate running and riding to better equip me for both.  As it stands right now I have no running races planned but have two Gravel races I am aiming for – The 45 here in London Kentucky in May and The Steamboat Springs Gravel Race in August.  I think there may be a few more local gravel races to look towards but not sure yet.  Also, as mentioned above I may aim for the Tunnel Hill 50 or 100 Miler next November.  As far as training till the end of the month I will simply be putting in some miles so as to aim for my yearly goal of 10,000 Riding miles with 24 Centuries as well as 1100+ miles running.  I realize distance goals may not always be the best but for me I tend to like them and can see the benefits that have come from this year’s miles.


Previous Training Post -  Overview #68

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