2011 being a year of low mileage training, I have decided to pep up my running with shorter running faster races. Since my consistent speed workouts with Akamai colleagues in mar 2011, I have seen significant gains in my pace, which encouraged me to try some quality runs on shorter distances.
On may 23rd I tried a Treadmill half marathon, my goal was to break 1:35 and with a consistent pace of 7:10ish miles I was able to go under that time. This was quite encouraging and motivated me to shoot for a Boston qualifier at Dec 5th CIM 2011. my BQ for 2013 is 3:10 and my goal would be to train for a 3:08, I am sure last 4 miles will easily consume any additional time I can piggy back.
Since being a new dad on May 29th 2011 I have significantly cut back on my mileage, focus is to do more with less. rely on in house workouts like core strengthening and spinning. Going forward I plan to run 3 quality runs
Tuesday: Tempo run 7-11mi
Thursday: 7-10mi Interval workouts (combination of 800,1200 and mile repeats)
Sat or Sun: A Long run 15-22 miles.
I will mainly follow 55miles, 12 week training schedule listed in Advanced Marathon Training, Along the way my intermediate check point races will be
1. Diablo marathon Sep 18th
2. Firetrails 50mile run Oct 8th
3. US half marathon Nov 6th
Since my main training won't start until Sep, I will continue to build base and spend more time with Ahana/Zoey and slowly start runs with Zoey(4legged buddy) and Ahana in baby jogger.
After several years of slow long distance running, I am motivated to train harder and shorter distances.
Thursday, June 16, 2011
Monday, January 24, 2011
Ski Class at Bear Valley 2011
Took a ski class to address level 4 and 5 typer skier.
Main pre-req
- ability to do blue runs comfortably
- ability to do wedge turns / wedge cristies
Goals
- learn parallel turns
Instructor addressed following issues
i) reduce weight on the uphill leg on the turn, to improve doing that I am doing lift turns
ii) snow plowing
iii) improve muscle memory by skidding downhill.
iv) short fast S turns
v) body positions kneeling front
Rest of day I practiced mainly parallel turns for about 12 runs. Great day.
Main pre-req
- ability to do blue runs comfortably
- ability to do wedge turns / wedge cristies
Goals
- learn parallel turns
Instructor addressed following issues
i) reduce weight on the uphill leg on the turn, to improve doing that I am doing lift turns
ii) snow plowing
iii) improve muscle memory by skidding downhill.
iv) short fast S turns
v) body positions kneeling front
Rest of day I practiced mainly parallel turns for about 12 runs. Great day.
Tuesday, October 05, 2010
Acclimatization for high altitude runs and climbs.
This is a very interesting topic because most of the altitude acclimatization literature addresses mountaineer's perspective, trail runners wanting to set speeds records or run high altitude trails
need more specific training routines.
This article is a place holder to log all the known workouts which has lead to effective acclimatization and eventually a successful high altitude long distance running adventure.
1. Kilian Jornet's Speed Record:
Interestingly last week Spain's Kilian Jornet set a speed record for Mt Kilimanjaro ascent and descent. He has posted a short video on his training leading upto high altitude runs.
Synopsis from his video:
VO2 max of 88-92.
Resting heart rate 34.
Max heart rate 205.
Racing heart rate 190 for 1.5 to 2 hours.
Form: heel strike on steep descents, forefoot otherwise.
Training: 3 weeks at altitude in preparation for a race.
Sessions last 3 hours for short races, 5-6 hours for ultras.
Protocol: gradually increase pace and grade up to 20 km/hr (4:50/mile) at 16-17%
uphill grade.
2. Matt Mahoney's acclimatization for leadville 100m:
Matt a prolific ultrarunner has elaboratly listed his acclimatization routine leading upto leadville 100m, which he finished within 30hrs, a tough race with aggressive cutoffs.
More articles are due, but based on above articles at the minimum a 3 week time in high altitude area is required to acclimatize to specific conditions, which should include intense workouts during the day at high altitude and rest at low altitude.
3. Chadd Kellog's speed climbs:
Following two speed climbs by prolific mountaineer Chad Kellogg is very interesting validation on the power of acclimatization.
i) After a good acclimization going up and down Denali west buttress route, Chad did a solo summit and back of Denali in 24hrs , his climb report is fascinating, this route under good conditions is done in 2 weeks by most folks.
http://www.chadkellogg.com/denali.html
ii) Chad attempted another solo summit climb of Mt Everest without sherpa support and O2, he made it upto to balcony before turning back. His dispatches are at:
http://www.humanedgetech.com/expedition/kellogg/
Both these reports have been very informative and highlights the possibility of body's peak performance once it is fully well acclimatized. There is no shortcuts to acclimatization for sure, but once acclimatized human potential is immense.
need more specific training routines.
This article is a place holder to log all the known workouts which has lead to effective acclimatization and eventually a successful high altitude long distance running adventure.
1. Kilian Jornet's Speed Record:
Interestingly last week Spain's Kilian Jornet set a speed record for Mt Kilimanjaro ascent and descent. He has posted a short video on his training leading upto high altitude runs.
Synopsis from his video:
VO2 max of 88-92.
Resting heart rate 34.
Max heart rate 205.
Racing heart rate 190 for 1.5 to 2 hours.
Form: heel strike on steep descents, forefoot otherwise.
Training: 3 weeks at altitude in preparation for a race.
Sessions last 3 hours for short races, 5-6 hours for ultras.
Protocol: gradually increase pace and grade up to 20 km/hr (4:50/mile) at 16-17%
uphill grade.
2. Matt Mahoney's acclimatization for leadville 100m:
Matt a prolific ultrarunner has elaboratly listed his acclimatization routine leading upto leadville 100m, which he finished within 30hrs, a tough race with aggressive cutoffs.
More articles are due, but based on above articles at the minimum a 3 week time in high altitude area is required to acclimatize to specific conditions, which should include intense workouts during the day at high altitude and rest at low altitude.
3. Chadd Kellog's speed climbs:
Following two speed climbs by prolific mountaineer Chad Kellogg is very interesting validation on the power of acclimatization.
i) After a good acclimization going up and down Denali west buttress route, Chad did a solo summit and back of Denali in 24hrs , his climb report is fascinating, this route under good conditions is done in 2 weeks by most folks.
http://www.chadkellogg.com/denali.html
ii) Chad attempted another solo summit climb of Mt Everest without sherpa support and O2, he made it upto to balcony before turning back. His dispatches are at:
http://www.humanedgetech.com/expedition/kellogg/
Both these reports have been very informative and highlights the possibility of body's peak performance once it is fully well acclimatized. There is no shortcuts to acclimatization for sure, but once acclimatized human potential is immense.
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