Friday, April 07, 2006

A 2 Hour and 42 Minute Hilly Long Run

Yesterday it warmed up from a 0C/32F frost at 6 a.m. to a more comfortable 12C/54F by early evening when I set out on my 2 hours and 45 minute hilly long run. With a little pre-planning and preparation I was able to reach my starting point at the base of our largest hill in the area, located in the neighboring town of Weingarten (11K from our house), by 4:45 p.m.

After a quick warm-up I ran an approximately 1K loop before heading up “the hill”, a 160 meter (525 feet) climb that puts me on the very top of the “mountain”. At the top of the hill I followed an assortment of dirt logging roads and crushed stone paths up and down a number of foothills before heading back down to the base of the mountain. At this point I was about a mile from my starting point, but it was on the other side of the mountain. So back up and over the mountain, this time about a 80 meter (260 feet) climb. From here it was a rapid downhill trot to where I started . The first loop took about 70 minutes.

So back up the mountain I went, albeit a little slower than the first time - over the same foothills, down the mountain, up the mountain - then I tried a new path back to my start. This added a few more rolling foothills and a gentler downhill before return to the start. The second loop took about 80 minutes.

Then it was back up the mountain, at least that was the intent, halfway up my legs told me to take a hike, so I did, walking up the rest of the way (3 minutes). By this time I had about 20 minutes left so I wound my way back down mountain taking a few new trails that I hadn’t been on yet. By the time I reached my car I had run for 2 hours 42 minutes and decided this was close enough to my goal of 2:45:00. I took 3 minute walk breaks every 30 minutes, except for the last one (when I headed up the mountain), which was after 20 minutes. I am really not sure how fast my tempo is, so I can only estimate what my mileage was, I wrote 24K in my journal, but it was probably more.

My legs provided more than enough evidence to the quality of the workout. I felt like I had just done about a zillion squats or something. This morning my legs feel great - no cramps, pain or soreness. I feel like I could go out and run another loop or two around the mountain!

So I just ran 5 out of the last 6 days for a total of 84K/52M (at least). Included in that is a 10K race where I set a new personal best. I am really amazed at how well my legs feel today!

So at 4 p.m. we have to catch the train to Fuerth where we are visiting my wife’s aunt. My running stuff is packed, as is my camera. I will do my best to get some pictures!

Have a safe trip! And enjoy running at that park. Looking forward to the pics (get one of the farmers market!!)
You're doing great Jack, just make sure you don't overtrain. I guess you're still in very good shape from the marathon training, and that's why your legs are recovering so quickly. Keep it going.
Enjoy your visit!
Awesome stuff. You're doing so great with your running.
Jack, that's brilliant! 52 miles, a 10k PR, and a 2:42 hill run, and your legs feel great?! Absolutely awesome. Moments like that really hammer home all the training, and make it so worthwhile!
Man, I don't know how you do it!! you're a machine! Have fun on your trip!
Ditto what, jeanne said, Jack. You are the machine. That's a heck of a lot of running. 2:45 is a long time to be on your feet even if it was flat. No soreness the next day? I'm shocked. I'd be walking down stair backwards for atleast a day.
WOW! That's a ton of mileage! Awesome job!
Holy cats - look what I've been missing!

Congrats, Jack - the hard work seems to be paying off in spades. And I'm guessing that you've got both Jon and I beat in the weight category, too...
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