Blah, blah, blogging (and running)
04/03/07 10:48 PM *Adventure
I apologize for the lack of blogging, I spent about 5
hours Friday and Monday evening trying to
troubleshoot and fix Runalong but, as you can see, to
no avail. I even downloaded and tried the iBlog beta
update version 2.0 and it had the same problem. I've
played with rebuilding my blog and with iDisk and
everything I could think of and am pretty much out of
ideas. And the "support" at iBlog doesn't answer my
emails. I don't think iWeb is going to work for me
and I'm not crazy about switching to Blogger but I'm
running out of ideas and patience.
Anyway, today is the first non-Sunday in 5 weeks that I haven't gone for a run. My legs appreciate it. Last week I finished most of my runs with one mile at about 7:15 (hard enough to be hard, but not too hard). Yesterday I finished my short 7 mile run with two one-mile runs of 7:15 and 6:54. They're getting easier. I'll only run about 30 miles this week but I'll do about eight of these fast one-milers to keep my aerobic conditioning up. In the American River 50 Mile Race (4/14) I plan to do the first 29 miles (paved and mostly flat) at about a 9 minute mile pace. Studies have shown that in long races a 5 to 1 running to walking ratio is best for most runners so I'll be running 7/8 of a mile at about an 8:20 minute per mile pace, followed by 1/8 mile walking at about a 12:30 pace (90 seconds) to get my 9:00 average (6.67 miles per hour).
The last 21 miles of the course are hilly (over 3000 feet of climbing and equal descent), technical and possibly muddy so I'll be shooting for an 11-12 minute pace there to meet my goal of a sub-nine hour finish. My previous four finishes have all been under 10 hours with the fastest several years ago at 9:03. I'm a little older now (so they tell me) but I'm better trained this year so if it isn't too hot on race day I think my odds of meeting my goal are pretty good. We have five of us going from our congregation (counting my daughter) which just may be the most people from one congregation ever to run in any one ultramarathon!
Anyway, today is the first non-Sunday in 5 weeks that I haven't gone for a run. My legs appreciate it. Last week I finished most of my runs with one mile at about 7:15 (hard enough to be hard, but not too hard). Yesterday I finished my short 7 mile run with two one-mile runs of 7:15 and 6:54. They're getting easier. I'll only run about 30 miles this week but I'll do about eight of these fast one-milers to keep my aerobic conditioning up. In the American River 50 Mile Race (4/14) I plan to do the first 29 miles (paved and mostly flat) at about a 9 minute mile pace. Studies have shown that in long races a 5 to 1 running to walking ratio is best for most runners so I'll be running 7/8 of a mile at about an 8:20 minute per mile pace, followed by 1/8 mile walking at about a 12:30 pace (90 seconds) to get my 9:00 average (6.67 miles per hour).
The last 21 miles of the course are hilly (over 3000 feet of climbing and equal descent), technical and possibly muddy so I'll be shooting for an 11-12 minute pace there to meet my goal of a sub-nine hour finish. My previous four finishes have all been under 10 hours with the fastest several years ago at 9:03. I'm a little older now (so they tell me) but I'm better trained this year so if it isn't too hot on race day I think my odds of meeting my goal are pretty good. We have five of us going from our congregation (counting my daughter) which just may be the most people from one congregation ever to run in any one ultramarathon!
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