Sunday, March 29, 2009
Saturday, March 28, 2009
|Sat||20||to Belmont Shore in Long Beach|
Tuesday, March 24, 2009
One thing that's going well is my ABC exercise. I can write the alphabet forwards and mirror image with my legs without stopping.
Wednesday, March 18, 2009
I had my best fall every during the race. About 8 miles in on a pretty level portion of trail, I caught my right foot on a rock. The right side in this section sloped down at an angle of about 30 degrees with plenty of brush growing on it. I managed to plant my left foot and dive into the brush back first instead of landing on the trail and possibly hitting some rocks. The brush was thick enough where I didn't even hit the ground.
My time and place weren't great but I thought I paced it about right and had plenty left at the end. I should have had more forefoot protection on a rocky course like that. Finally, I should have carried two water bottles just in case of falls.
Food as follows:
1st aid station: 2x1/4 PBJ, topped off Gatorade
2nd: Filled bottle with Gatorade, drank 3 half cups of Gatorade, ate 2x1/4 oranges and 2 cookies
3rd: Gel and pretzels. Ate another gel on the trail. Topped off Gatorade.
4th: Topped off with water.
5th: Topped off but didn't really need it.
Miles for the week
- 3/9/2009 - 7.5 6 reps of the hill in Whittier
- 3/10 - 8
- 3/11 - 19.5 5 laps from the house
- 3/13 - 4
- 3/14 - 31 SJT50k
- 3/15 - 11 behind Schabarum Park.
Monday, March 9, 2009
|3/2/2009||0.25||Signal Hill in 1:34 (once)|
|3/7/2009||31||50k in pieces: 18+2.5+2.5+8|
Ran home from work a couple of times. Tuesday, my right hip started really hurting until about halfway when it stopped. Thursday, I carried my clothes (including shoes) in a backpack. Neither was fast.
Concerning the hip
- I'm going to warmup before trying anymore intense sprints uphill.
- I've started doing a whole array of stretches for my hips. The right hip has been a problem waiting to happen.
And why do I get such a big gap in front of an html table?
Sunday, March 8, 2009
First I alternately flex and extend my ankles 192 (64x3) times, with one ankle flexed when the other is extended. Next I write the alphabet forwards with both feet, then backwards (mirror-image) with both feet at the same time.
I've had problems with my hip flexors in some races. I had been trying to figure out an effective means of strengthening this area by laying on the ground and waving my legs around one way or another. I finally made the connection and now write the alphabet forwards then backwards with my legs (both at the same time). So far, I haven't made it all of the way through without having to take a break. But if this ever gets too easy, I'm going to start writing the Khmer alphabet.
Monday, March 2, 2009
If I try to run 400 meters fast now, I often strain my hip or hamstring. So for comparison purposes, I'll use my time up Signal Hill for which my ancient PR is 57 seconds. I ran Signal Hill tonight for the first time in a long time. I thought I was flying. My time was 1:33.94. That's 64% slower than I used to be. In contrast, my best for 2 miles is 11:01 (as a high school senior). A few years back, I ran a 5k in 19:20 which works out to 6:14 pace. That's only 13% slower than 11:01 and at a longer distance.
Speed is a product of turnover (strides per minute) and stride length.
It used to take 50 steps for me to cover 100 meters in approximately 12.5 seconds (I think I might have got this down to 11.8 seconds). 50 steps in 12.5 seconds yields a turnover of 240 steps/minute. My PR for 400 meters was 54.5. I also had several 54.9 times.
Assuming that I had the same stride length as in the 100, a 55 second 400 works out to a turnover of 218. I recently timed my turnover at 196 going uphill on an uneven dirt trail at twilight. So I think turnover is still in the same ballpark, at least within 10%.
Stride length depends on two things: power and flexibility. I think
these two are what really limit my current 400m speed.
- I don't do speedwork that often nor do I lift.
- When I do, I prefer this to be slower than 7:00 minute pace because a faster pace gives me an upset stomach after about 5 miles of it and
- Even if I do run faster, I don't like running less than 800m when running intervals because of a tendency to strain my hamstrings or hips.
Does this affect performance in ultras?
Lydiard training can be a lot like ultras yet Lydiard looked at long runs as a way to train for speed. Is it possible that the reverse is true? If one practices recruiting all of the muscle fibers at once (running uphill all out), will that build strength which can be used in an ultra? For the element of flexibility, a longer stride and strength to support that would obviously improve one's time in an ultra. So I'll assume that it is a good idea to go in pursuit of my lost youth and try to improve my 400m or short uphill time by increasing flexibility and power.
- I'm willing to spend once a week (Monday night) running fast uphill sprints on Signal Hill. Back in the day, I could only manage one or two of these per workout and I could only manage one tonight.
- Start working at hurdle stretches. These are the most painful stretch I can remember (probably why I haven't done them for years). Also, I remember that I used to cheat at them by letting the fore leg roll out so I'll watch that.
- In addition, I probably need to do some hip stretches. Since my schedule is tight on Tue and Thu, I'll plan to do these on MWF and weekends.
Sunday, March 1, 2009
Team Runners High workout - 6x800 (and commute)
5.25 on the track under 7:30 pace. Was supposed to have been 8 miles but left quad tightened up
|2/28/2009||14||Whittier Hills - tough (hot)|
|3/1/2009||18||Rincon-Red Box Road|
I had a diversion for a couple of months including being a race director on 2/21 but now I'm back and building up my miles. So I'll be building the Thursday night track workout back to 16 miles over the next month or so. Also, my weekend miles should increase. I plan to alternate my weekend runs between trails with some vertical (like this week) and long road runs (next week).