| Location: Centreville,VA,US Member Since: Mar 31, 2010 Gender: Male Goal Type: Boston Qualifier Running Accomplishments:
Marine Corp Marathon 2010: 4:45:xx
Disney marathon 2010 5:17:02
National half marathon 2009 2:00:12 Short-Term Running Goals: marathon in under 5 hrs. Signed up for Marine Corp Marathon Oct 2010
half marathon in under 1 hr 45 minutes.
10 mi in under 1 hr 25 minutes. Signed up for Army 10 miler Oct 2010.
Doing a 100 KM hike on May 1st: One Day Hike. Goal is to finish it.
failed to finish the 100K in 2010 but was the last one to finish in 2011: about 20 minutes past the cutoff time of 21 hrs.
Long-Term Running Goals: Qualify for Boston marathon. Run the Bull Run Run 50 miler, and Masanutten 100 miler, climb several mtns over 6000m. Personal: Started running and hiking in 2004 to control type II diabetes. Mostly hiking. Climbed Mt. Rainier last year. Climbing Mt. Kilimanjaro in June this year and planning a trip to Aconcagua next year.
Successfully climbed Mt. Kilimanjaro via the Uhmbwe route. Failed to summit Mt. Aconcagua in 2010. Got upto camp 2. Attempting again in 2011-12. Successfully climbed Aconcagua solo on Feb 20?, 2012. Attempted Denali and successfully summitted solo on June 28th, 2012. Attempted Peak Lenin in August 2013 but failed, made it camp 4 (last camp, 6500m). Goal now is to finish all the 5 Snow leopard peaks. Leading a group to Denali in June 2016. Have to see how I do as a group leader. I do well Solo, not sure about leading
Also haven't trained much. Coming back to this blog after a gap of atleast 4 years. |
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| Miles: | This week: | 0.00 |
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Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 191.22 | 144.81 | 59.81 | 3.50 | 399.34 |
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| Night Sleep Time: 163.50 | Nap Time: 19.00 | Total Sleep Time: 182.50 | Weight: 156.63 | Calories: 39701.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| calories estimated |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 157.00 | Calories: 600.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 157.00 | Calories: 800.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 6.25 | 0.00 | 0.00 | 7.75 |
| 7.75 miles, 6.2 miles at 5.5 mph pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.50 | 0.00 | 0.00 | 8.50 |
| TM: 8.5 miles total, 8 minute warmup72 minutes at 5.5 mph pace, 23 min cool down |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 158.00 | Calories: 1000.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.65 | 7.35 | 0.00 | 0.00 | 9.00 |
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TM: warmup for 7.5 minutes, run at 5.6 mph for 77 minutes, cool down for 18 minutes
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 156.00 | Calories: 1100.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 1.00 | 0.00 | 0.00 | 3.10 |
| walked on the threadmill for half hr and did 1 mile at 6.2 mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 156.00 | Calories: 335.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.65 | 8.50 | 0.00 | 0.00 | 10.15 |
| Ran at 5.7 mph on TM |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 159.00 | Calories: 1200.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 8.70 | 0.00 | 0.00 | 10.45 |
| Ran at 5.8 mph |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 156.20 | Calories: 1250.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 156.20 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
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Ran the Bull run trail from Fountainhead towards Hemlock Springs and back at an average of 4.3 mph. It took a little over 4 hrs.
Elevation gain of over 3000 ft.
Had a gatorade and 2 granola bars for breakfast: 470 calories
Ate 2 Cliff bars and 1 pack of Gu chomps on the trail: 680 calories.
Ate 2 peices of Indian bread for lunch: 450 calories.
Total intake: 1600 calories.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 2400.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.85 | 9.50 | 0.00 | 0.00 | 11.35 |
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Nautilus SM916 stairmaster: 62 minutes, 7.04 miles, 336 floors, 760 calories
I know I have never done 7 miles in an hour climbing a mountain. In fact I have done some trail running and could not do more than 5 mph. Looks like the Nautilus is somehow using the calories burned to estimate distance. Oh well, atleast the calorie count is accurate and I got a good workout.
Ran/walked 4.31 miles on the treadmill burned 500 calories. About 2.5 mile running at 6.7 mph. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 155.80 | Calories: 1260.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.25 | 0.00 | 0.00 | 10.25 |
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ran on treadmill at 5.9mph for 9.25. Did a warmup and cooldown of 0.5 miles each.
Treadmill used was the Sole F63. It has been ok so far. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 156.20 | Calories: 1240.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.54 | 7.31 | 3.00 | 0.00 | 11.85 |
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Nautilus SM916 stairmaster: 62 min, 7.31 miles, 813 calories, 351 floors, avg steps/min=92
I think the mileage is a weighted mileage based on calories as I know I can't do 7.31 mph climbing.
Sole F63 treadmill: 49:16 min, 4.54 miles, 552 calories. 3 miles at 6.8 mph |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 160.40 | Calories: 1365.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 10.00 | 0.00 | 0.00 | 10.50 |
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Sole F63 Treadmill: 10 miles at 6.2 mph 0.5 mile warmup and cool down
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 156.00 | Calories: 1266.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| signed up for the One day hike: 100 km |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 156.60 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.50 | 0.00 | 4.50 |
| Sole F63 treadmill. Ran 3.5 miles at 7mph warmup and cooldown of 1 mi |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 157.40 | Calories: 540.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
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20 miles at 5mph
3 hrs 58 min 26 sec on the W&OD trail. It is a paved trail so was like road running and I did a bit better than on the Bull Run trail. The 50 mile "Bull Run Run" is today and I didn't feel like running on that trail even though a runner I met last weekend invited me to run as a pacer.
I ran slow but ran all the way, no walking. Stopped for a minute at 1 road crossing and 30 seconds at another. Stopped for 3 minutes to fill up water and take a bathroom break. So running time was more like 3 hrs 54 min. Pretty pleased with it even though it is not good enough to break 5 hrs in a marathon, besides I don't think I could go another mile today much less another 6.2 miles. My next marathon is the Marine Corp Marathon in October. Will be increasing a mile or 2 every month till then while improving the current pace by a few seconds every long run. That should be good to break the 5 hr mark in October. I will try to break the 4.5 hr mark in March of next year.
Drank 1 gatorade and 2 peanut butter bars before the run.
gatorade=90 calories
peanut butter bars=110x2=220 calories
Ate 2 Gu chomps=90x2=180 calories and 1.5 Cliff bars 1.5*260=390 calories on the trail.
Total calories today so far: 880 calories.
Calories burned at 600 cal /hr = 2400
Having a cup of rice with soup, yogurt for lunch. Should be about 1200 calories :)
Probably drink a glass of wine or two to celebrate the long run in the evening :) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 157.40 | Calories: 2400.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.90 | 0.00 | 0.00 | 6.90 |
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Nautilus Stairmaster SM916: 62 minutes, 87 steps/min, 6.9 mi, 760 calories, met 9.9
I was beat from the 20 miler yesterday and doing anything was hard. Will do a light routine this week as I am in Toronto on business and planning a 40 mi hike on Saturday. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 155.70 | Calories: 760.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.06 | 4.30 | 2.40 | 0.00 | 7.76 |
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In Toronto on business, so no scale to weigh myself.
The treadmills at the hotel have a calorie display but it wasn't working. I estimated calories to 825 based on mileage and speed.
20 mins @ 6.3 mph = 2.1 mi
20 mins @ 6.6 mph = 2.2 mi
20 mins @ 7.2 mph = 2.4 mi (7.2 was avg, did about 4 minutes at 7.5)
20 mins warmup and cool down avg about 3.2mph - 1.06mi |
| Night Sleep Time: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.15 | 4.50 | 2.40 | 0.00 | 8.05 |
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Still in Toronto. Used the LifeFitness 95Ti Treadmill at the hotel. Doesn't display calories for some reason and don't have scale to measure myself.
4 min warmup at 3mph = 0.2 mi
21 min at 6.4 mph = 2.25 mi
20 min variable from 6.5 to 7.0 mph = 2.25 mi
15 min variable from 7.1 mph to 7.5 mpm + 5 min @ 7.6 mph = 2.4 mi
15 min cooldown variable from 4.5 mph to 2.5 mph = 0.95 mi
estimating calories at 700/hr while running and 360/hr for 20 minutes of walking = 700+120 = 820 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 820.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.09 | 0.00 | 7.16 | 0.00 | 8.25 |
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walk at 3.2 mph for 5 minutes = 0.26 mi
run at 6.5 mph for 20 min, then increase by 0.1 mph every 2.5 min till I got upto 8 mph
The LifeFitness treadmill has an annoying "feature" on quick start. After 1 hr on the treadmill it automatically starts a cooldown at 4.5mph, so I hit increase time but can only go for 10 more minutes of cooldown. I increase the speed to 8mph but every min it resets to 4.5mph and I have to do this for 6 minutes to get about 5 minutes of run at 8mph.
Total run time 1 hr 1 min, distance covered=7.16 mi
Cooldown for 14 min, distance=0.83 mi
Estimating calories = 820
No weight but I have been eating like crazy and hope I am not gaining too much. |
| Night Sleep Time: 8.00 | Nap Time: 1.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 820.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.41 | 0.00 | 6.60 | 0.00 | 8.01 |
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Yay!! last day in Toronto. Tomorrow is a rest and sleep day as I will be starting a 40 mile hike saturday morning at 4:30 am.
I am an uncle again, my nephew was born today on tax day :) Can't forget his birthday now.
I had a hard time sleeping yesterday after the workout. Hopefully I will have a better night today although I need to get up at 4:30 am to catch the flight back.
warmed up for 5 minutes= 0.26 mi
Ran constant at 6.6mph for an hour = 6.6 mi
Normally I start increasing the pace after 20 mins and have to have one hand on the bars for balance some of the time. At a constant pace of 6.6 mi I didn't have to use the bars. wooho
cooldown for 16 minutes at a brisk walking pace of 4.3 mph = 1.15
Pretty satisfied with this week's workout, no 10+ mile days but quite an increase in speed.
Estimated calories. My F63 sole treadmill says I am doing around 650 calories per hour when I am running at 6.2 mph. However, I just a news article that runners are gaining weight because they are overestimating their calorie burn rate when compared to their calorie intake. It says a moderate run only burns about 400 calories an hour. Hmm that seems too low. I wonder if I am eating too much |
| Night Sleep Time: 8.00 | Nap Time: 1.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 700.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest day, slept almost all day.
Got back from Toronto and weighed myself. Gained a little bit but not much. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 160.40 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.00 | 0.00 | 0.00 | 0.00 | 28.00 |
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Planned to hike 40 miles in preparation for the 100 km one day hike in 2 weeks.
Lane organized the hike by joining various parks around the Washington, DC area. We were supposed to start the hike at 4:30 am from Scott's nature preserve park. I was already there at 4:30 and Ryan showed up a bit later at another parking lot. He didn't show up at the right parking lot till 5:00. However Lane arrived later than 5:00 and we actually started the hike at 5:30 am.
Most of the trail was flooded and I got into a bog up upto my knees. Took me a while to get out. Lane had also not done this trail and there were no blazes, just many paths that crisscrossed. We got lost and scrambled through steep hills clutching at tree roots and hopping boulders in the dark. We did maybe 5 miles in the first 3 hrs.
Then it got lighter and the trail was clearly visible. We started going at a faster pace and some sections hit 3.5 mph but maybe averaged 3 mph for the next 3 hrs.
We hiked for 6 hrs and reached a Macdonalds. Completed abou 14 miles around 11:30 pm. We picked up lunch then took it to a soccer park and ate there. We left around 12:30 pm and hike till about 1:30 at a fast pace of a little less than 3 mph.
The hike leader Lane was sick when he started. We stopped at a park and used the restroom and took a break for another 30 minutes. We hiked at a fast pace of 3 mph for another hour and Lane could not hike any more. We stopped at 2:30 pm and stopped for 15 minutes. He decided to hike to a road and then call his wife to pick him up. We made it to the road by 2:45 pm. Lane left around the 19 mile mark. It was just me and Ryan. We hit the trail just before 3:00. Ryan decided to set a fast face of 3.5 mph. By 4:00 we got to a restroom and took a 5 min break. For some reason Ryan started hurting badly and slowed down to a crawl. By 4:45 we had done 5.6 mph. A avg of about 3.2 mph. We then walked slowly for the next 1 hr 15 minutes. Ryan tripped and fell once and we went even slower. We made the remaining 3.5 miles to Georgetown and stopped in Barnes and Nobles and drank coffee/tea then called Lane to pick us up and drop us at our cars. Lane was supposed to see a doctor at 8:30 pm. Hope it went ok. Overall we did 28 miles and I took a lot of pictures (185). Will post them shortly.
We hiked for 12.5 hrs. The rest breaks were about 2 hrs. So we hiked for 10.5 hrs. I am estimating 450 calories per hour = 4825 calories.
Calorie intake= 3 Cliff bars, 5 Gu chomps, 2 peanut butter granola bars, 1 big mac meal, 1 African Autumn tea, 2 Gatorades, 1 electrolyte tablet.
Fluid intake: 2 gatorades, 1 water filled in the gatorade bottle, 1 12oz tea, 2 600 ml water bottle
Ambient temp: 57 to 59 degree farenheit.
Clothing: Nylon hiking pants, dryfit full sleeves shirt
Carrying a hip belt with 2 water bottles. |
| Night Sleep Time: 5.00 | Nap Time: 4.00 | Total Sleep Time: 9.00 | Weight: 157.40 | Calories: 4725.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.34 | 5.00 | 0.00 | 0.00 | 6.34 |
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Still stiff from the 28 mile hike on Saturday. On Sunday walked for an hour and half at the local botanical garden and was pretty stiff.
Ran an hour at 5mph and did another 1.34 miles in warmup and cooldown. My legs feel a lot better after the run. Strange but good. I think I will go a little faster tomorrow, maybe 6 mph.
1 hr 20 minutes total. |
| Night Sleep Time: 8.00 | Nap Time: 2.00 | Total Sleep Time: 10.00 | Weight: 157.00 | Calories: 750.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.01 | 6.00 | 0.00 | 0.00 | 8.01 |
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Ran at an average of 6mph for 1 hr. Warmed up and cooled down for 30 minutes, did 2.01 miles.
Legs were still tight but after the workout they feel better. Surprised again. I will try to go a little bit more faster tomorrow, maybe 6.2 mph. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 155.20 | Calories: 950.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 6.50 | 2.00 | 11.25 |
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Morning Speed work on treadmill: ran for quarter mile at 8.0 mph, walked for 2 minutes, increased speed by 0.1 every split. Repeat 7 more times (total 8 splits from 8mph to 8.7mph)
Total time: 43 minutes, distance 3.75 miles, 405 calories.
Ran at 6.5 mph for an hour however had to stop every 15 minutes or so to catch a breath. This was hard. Did a warmup and cooldown for 1 mile
Evening workout total time: 77 minutes, distance 7.5 miles, 910 calories |
| Night Sleep Time: 6.00 | Nap Time: 2.00 | Total Sleep Time: 8.00 | Weight: 155.20 | Calories: 1315.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
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No morning run today. Weight has gone done by a few pounds.
Was hard running today. I probably should take a rest day.
Ran 6 sets of 1 mile each in 9 minutes (6.7mph), total time 54 minutes.
Warmed up for 7 minutes and walked 3 minutes between each set of run, finished by cooling off for 14 minutes (total 32 minutes, 2 miles)
Counting this as threshold miles since it was really hard going today for me. Most of this week has been pretty hard for me to recover from the long 28 mile, 12.5 hr hike on saturday. I think I got a tick from that hike. Darn, hope I don't get infected. Anyways, next saturday is the 100 km (62.2miles) hike. I should probably take it easy from today till then. Maybe a long run this saturday isn't the best idea. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 153.20 | Calories: 940.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Workout the last 2 days was hard. Weight increased a bit but still below 155 which is good. I plan to take it easy today and do a long run Saturday morning. Hopefully get a good night sleep too. Have to watch out all next week to not go too hard and then not be able to do the 100K :) Yes, thats all I can think about for the next few days. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 154.40 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Carb loaded last night planning to run 20 trail miles but couldn't sleep for some reason. Also legs were feeling tired.
Might do a little bit on the treadmill tonight. Got some Crocs for the trail run. Have heard a few people claim they are wonderful. Will post a report when I actually do a trail run. I might try them on the treadmill tonight. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 156.20 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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I couldn't run today. My back was hurting last 2 days. That is better now but looks like I pulled something in the groin. Anyway, just walked 4 miles. That too after 3 days of rest.
Horrible. 100k is in 5 days. Hope I make it. Anyways, stayed up all night reading "Born to Run". Very interesting book. So I decided to run/walk barefoot today. Well couldn't really run so mostly walked but the treadmill gets pretty warm. Don't notice with shoes but it is warm enough to melt the tread slightly and by end of the hour my feet had black sticky stuff.
I also didn't feel that running barefoot was reducing the pounding or lessening the probability of getting plantar fasciitis but I did enjoy the walk barefoot.
Anyways, for the 100k I am using open-toed sandals with a pair of Crocs as backup. The crocs are ugly and are not open toed but seem comfortable so far. Will see how they turn out. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 157.00 | Calories: 445.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 1.00 | 0.00 | 1.50 | 7.10 |
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AM workout:
ran 4 splits of a minute to 1:15 each at 10 mph
walked in between at a slow speed of 2.5mph
total time 30 minutes 49 seconds. total distance 2.1 mi. Calories: 200
PM workout:
ran 4 splits of 1:15 min each at 10mph ~ 0.8 mi
ran 1 mile at 6.2 mph ~ 1.0 mi
walked the rest. Total time: 65 minutes. Total distance: 5 mi. Calories: 560 |
| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 157.00 | Calories: 760.00 |
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| | Race: |
One Day Hike 100 KM (62.14 Miles) 19:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 55.00 | 0.00 | 0.00 | 0.00 | 55.00 |
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Did the one day hike from Georgtown, Washington DC to Bolivar Community center, Harpers Ferry, WV. Walked most of the way through Maryland.
I was wearing open toed sandals. Bad idea. By the first few miles I was bleeding.
I ignored it and continued till mile 12 where I got a tape from the volunteers. It helped stop the bleeding and I got to mile 23 where the medics put on second skin and tape which came off within a mile or two. I limped along till mile 55 and didn't make the cutoff by 30 minutes.
I was supposed to leave mile 55 by 9:34 pm but got there at 9:58 pm so I was pulled off course. A good thing too because I wouldn't have been able to do the last 7.2 miles anyway.
19 hrs on the trail. Started at 3 am saturday. finished at 10 pm. Didn't get any sleep friday night :(
Heat was upto 90 degrees. Lots of mosquito bites. Needed headlamp the last 2 hrs. Almost stepped on a snake. No one in front of me or behind me for hours at a time. It didn't feel like a race, just a long lonely nature walk.
Well, next year I am finishing this puppy. |
| Night Sleep Time: 0.00 | Nap Time: 2.00 | Total Sleep Time: 2.00 | Weight: 155.00 | Calories: 7600.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.40 | 0.00 | 0.00 | 0.00 | 23.40 |
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I don't know how I would call this easy miles. They were rough. I did the Devil's path trail in NY considered the hardest dayhike on the east coast by backpacker.com magazine. About 18000 ft of elevation change. Did about 1.5 mi per hour with an hour in between for lunch.
Got up at 5 am, did the car shuttles and started at 8:30 am, got to lunch by 4:40 pm (11.9 mi) and left at 5:35 pm. Did the remaining 11.5 mi and finished by 1:20 am. By the time we picked up the shuttle cars and got to the hotel and into bed it was close to 4 am.
The reason I was only able to make 1.5 mph and not 2.0 mph because I decided to hike barefoot. I had read this book "Born to run" about a month ago and was inspired. I could only make about 7.5 miles without footwear before I was limping badly. I put on sandals and then shoes and finished but it was pretty rough. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Susquehanna super hike (28.4 Miles) 07:57:00, Place overall: 121 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.00 | 0.00 | 0.00 | 0.00 | 28.00 |
| The first checkpoint was at 9.5 miles. Got there in 2 hrs 30 minutes. Race started at 7, left 3rd checkpoint (20.6mi) at 1 pm (6 hrs) and mostly ran the last leg of 7.8 miles to finish a tad before 3:00 pm. Hot day. Food at checkpoints was good. They had Nuun tablets, water, mini-cliff bars, pretzels, bananas, home made cookies and other goodies. Food at the end was ok. Hot dog, beans, chips, soda was good. The chicken burger not so great. Great volunteers. They posted the results quickly and gave a certificate right on the spot with the time. They also posted tons of pictures. Great group.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.25 | 3.85 | 0.00 | 10.10 |
| Hiked 5 miles to bull run mountain in the morning. evening ran 30 minutes at 7.7 mph and did another 20 minutes of run/walk.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 610.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.55 | 1.00 | 7.20 | 0.00 | 8.75 |
| did a 3 minute warmup and an hour run at 7.2 mph on the threadmill followed by 21 minutes of cooldown. covered 8.75 miles in 1 hr 24 minutes. 7.2 is pretty fast for me. Marathon pace is probably 5 mph for me. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.62 | 1.00 | 3.90 | 0.00 | 5.52 |
| Ran at 7.8 mph for 30 minutes, ran another mile in 12 minutes. Warmed up and cooled down for 4 minutes each
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 650.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.45 | 1.50 | 7.30 | 0.00 | 9.25 |
| warmed up for 4 minutes Ran an hour at 7.3 miles. Slow ran 1.5 miles for about 18 more minutes and then walked the rest. Did about 1100 calories in about 1 hr 27 minutes
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 1100.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 191.22 | 144.81 | 59.81 | 3.50 | 399.34 |
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| Night Sleep Time: 163.50 | Nap Time: 19.00 | Total Sleep Time: 182.50 | Weight: 156.63 | Calories: 39701.00 | |
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