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Team Ultra - Week 13 of 24

Shaughn SimmonsShaughn Simmons
in General Training Discussions

Starting to shake off the IMAZ demons and move into 50K prep mode now.

Swam for recovery with drills yesterday.  Missed my early bike workout this morning and got in the lunch time TM routine:

http://www.strava.com/activities/227867565

Will see if I can get the bike done tomorrow a.m........

Good luck and stay healthy this week all!

SS

Comments

  • tim cronktim cronk
    @SS Recovering nicely from IMAZ....nice speed work on the TM.... Dont worry about missing your bike you got plenty o bike fitness left!

    Today was my second run in the new Altra's... I think I am gonna like them... feeling a little bit in the achilles but I think coming from Newtons I'm adjusting fast to them.... Ventured a bit further out into the desert on some trails.... There is a 13 mile loop trail out there I'm trying to figure out but dont wanna commit to it until I am sure, so I am doing out and backs on either side until I can put it together then do loops.... Its hard to get really lost out there cause I can see the mountains on either side but I did miss a turn on Saturdays run (different trail) and added 1 mile to the plan....Not a real big deal but out of water and food I dont wanna be adding extra miles LOL...
    http://www.strava.com/activities/227849481
  • David HowardDavid Howard
    Haven't committed...yet. Have been itching to get me a few 50-100ml runs. Lost a lot of conditioning after essentially quitting all sports in OCT after shoulder injury -6+ week long URI and a few cracked ribs...not to mention gaining 15lbs not helping. Tried a SLOW 13 mile run last month before ribs/URI healed and I suffered ....getting in a few moderate 6-10 mile runs in now .... I guess I'll decide by the JAN 1 cut off. main focus for now till mid FEB is bike as I'm on a team for the 24hr Old Pueblo MTB Race.
    Did the Mt Lemon Marathon a couple times in middle of 70.3 train-up with no runs >13 miles and felt the heavy bike work really helped the run-climbing.....so I am hallucinating that I can do a 50 off of mostly speed/hill work and some LSD thrown in and getting a big Volume bump right before taper in FEB...??.....
    Goal would be a finish.
    BTW I'm back living in Tucson image and plan on getting in a lot more trail runs -ran up Telephone line trail the other day w/o too much challenge.....not sure how it compares to the Old Pueblo 50. I ran the Tubac 50 many years ago that seems similar -it was a lot of sandy washes and rather steep climbs but not overly technical.
  • tim cronktim cronk
    @David welcome home... Miss NJ ? Sorry to hear about your set back injury.... That mtn bike race sounds neat , my neighbor was mentioning it to me as he is friends with RD.... Come on join us on an Ultra ! I been running in Catalina State Park , 50 year trail , and some really nice Mountain bike trails right next to my house.... Plan to run the Phoneline in Sabino next week and if I like it will probably do a couple loops later as a longer run... The pemberton50k up in Fountain hills is a real "easy" as ultra's go (or so I am told).... Checked it out during IMAZ and ran about half the loop, mostly hard pack single track, 1-2% steady grade up for half then down.... Nothing technical or difficult... I have no idea about the Old Pueblo but the elevation is a lot more than Pemberton so I am making sure I'm getting some rocky , sandy , elevation trails in just in case! Where in Tucson are you located? I'm in Oro Valley.
  • Shaughn SimmonsShaughn Simmons

    Welcome David!

    I am adjusting a bit this week to volume.

    The effects of my early a.m. Wednesday bike, all day work meeting, then evening run before evening work activity challenged my resolve a bit.

    Thurs was a long lunch run over rolling hills on barking legs......  8 miles at steady Z1 effort then mile 9 at Z4 pace.......more of an exercise in staying focused for me.  I won the battle but very happy to swim only today at lunch.

    Tomorrow I am hoping to get out and do a long, EZ effort trail run, hike, jog, walk event.

    Tim, keep pushing us all!

    KMF!

    SS

     

  • tim cronktim cronk
    Wrapped up this week with 51.8 miles of running with time on the feet coming in at 7:33...If I hit my planned 70mpw that will give me over 10hrs of running in a week at these slower paces.... WOW....Only about 20 miles on trails on account of rain (dont wanna get my feet wet and muddy if I dont have too) maybe I'm too soft to be taking on an Ultra after all? Also swapped sat/sun this week because of weather and did the shorter run of 8 on sat and 17.7 on sun and found that to be harder than doing the longer one on the first day....Pushed the paces a little bit on the easier terrain and included some strides but NO serious speed work... 6700 yds in the pool , 75 miles on the bike....
  • Shaughn SimmonsShaughn Simmons

    Tim - WOW!  Strong finish on Sunday carrying a big load from the week!

    I ran a total 45.5 miles this week, one long trail run with no real elevation and two runs with intensity in there.  2 bikes, one which melted me with Z4 and Z5 work, 2 recovery/form swims.  On Friday, after my swim I did a CORE routine followed by strength which included 3 sets of light squats and one set on the sled.......By Sunday morning, I was so sore I was questioning the day's run.  By Sun evening after the run, I felt much better....

    The cool weather and the hydration pack I carry has made a big difference for me on the running.  I plan to employ my new Altras this coming week.

    Carry on!

     

    SS

     

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