Today's Mighty Oak


Week 3 is in the books! Everythign is going well, and I feel like I’m getting back into the groove of ultra training. I’m running the Sarasota Music Half Marathon in a few weeks, so Might shuffle some weeks around to accommodate that, I need to decide before tomorrow…

  • Monday: Rest.
  • Tuesday: 7 miles. The Frontrunners headed to Cinderlands Warehouse to food and drninks after, so I headed down a bit early to get 3 in, before running the 4 mile route with Joe.
  • Wednesday: 7 miles, speedwork. VO2 max: 2 sets of 2x1200m, 1x800m at 5K pace (9:05).
  • Thursday: 5 miles. Return of the tiny loops (1/3 mile) around my neighborhood.
  • Friday: Rest day.
  • Saturday: 16 miles. Return of the jail trail loops! Met Steve and Liz from my Ultra Team, had a new Oreo flavor (coconut caramel) and enjoyed the company and 40 degree temperature swing to run in 70 degree weather (I’m kidding, I was not ready for that swing and it was humid. Warm and humid in January, ugh).
  • Sunday: 6 miles.
  • Long run fuel: Tailwind, Bobo’s Bar.
  • BWF/Core work: Did the BodyWeightFitness Recommended Routine twice this week, still on target!
  • Stretching: Still room for improvement, but getting back into the habit of doing my stretching routine after every run.


Had to do some shuffling again this week due to New Year’s, but got everything in.

  • Monday: 7 miles. Was scheduled as a rest day, but due to the holiday, I moved things around.
  • Tuesday: Rest (New year’s Eve).
  • Wednesday: 7 miles, speedwork. VO2 max: 6x1000m at 5K pace (9:15).
  • Thursday: 5 miles. Timed my run to finish as the Frontrunners were taking off, so it was nice to (albeit briefly) see everyone.
  • Friday: Rest day.
  • Saturday: 5 miles. Was supposed to be my long run, but ran into some GI distress and called it early.
  • Sunday: 14 miles. Still a bit of GI distress, but was near a bathroom. I think the Nuun energy I was trying to use up from last year may have been making me sick, either that or I’m just getting over something. Still got the miles done though.
  • Long run fuel: Aforementioned Nuun Energy before I switched to just water. Bobo’s bar.
  • BWF/Core work: Did the BodyWeightFitness Recommended Routine twice this week, still on target!
  • Stretching: Still room for improvement, but getting back into the habit of doing my stretching routine after every run.


And we’re off (much like a herd of turtles as my high school biology teacher would say). Week 1 is in the books!

  • Monday: 7 miles. Was scheduled as a rest day, but due to the holiday, I moved things around.
  • Tuesday: 4 miles. Hit up the Westmoreland Heritage Trail with a friend, found a janky looking rope swing and ended at the ice cream parlor where the trail currently ends.
  • Wednesday: Rest day (Christmas)
  • Thursday: 8 miles. Thought I’d get down to Schenley early enough to beat the rush, but the crowd from Phipps is bonkers (and worse each year). A good run doing two Frontrunner loops, but I hated the crowds. I also restarted listening to Critical Role on my runs, and that’s been a lot of fun so far!
  • Friday: Rest day.
  • Saturday: 12 miles. Out on the Westmoreland Heritage Trail again, more Critical Role.
  • Sunday: 5 miles.
  • BWF/Core work: Did the BodyWeightFitness Recommended Routine twice this week, which is the goal. In the spirit of keeping hard days hard, and fully recovering on rest days, I did this on Thursday and Saturday. I’ll be adjusting as I add in speedwork, but felt good to get back into this!
  • Stretching: I did decent at stretching after each run, did the full routine every time except for one. So room for improvement, but I’m still happy with it!

All in all, I’m really happy with this week, a great start to my training!



Well, it’s the Christmas season, so that means training for Eagle Up has started!

For 2020, my goal is to run the 50/50: 50K and 50Mi, for a total of 81 miles. It’s the next bump up from 100K, this is the only race that I know of that does it, and being able to say I did 5050 in 2020 was too perfect to pass up.

Now, that may change, we’ll see how training goes and how I feel on race day, but I’m once again running an RFP plan. I took both the 100mi on 50 miles per week and 100mi on 70 MPW and split the difference. I’m finalizing the speedwork portions of it, but that starts in week 2.

When I trained for Eagle Up last year, I topped out with one week of 60 MPW, and this will give me (if I remember,) 3 weeks at 60 miles (or a hair over), so a steady increase without a huge jump.

I have my tune up races scheduled: Get Lucky 50K and O24 (where I’m supposed to run either 50M or 100K), as well as a race that I did last year and will once again use as a supported long run: the Spring Thaw (they’re giving away blankets this year!).

Current plan is to do the BodyWeightFitness Recommended Routine twice a week, and while I’ve never kept up with that, I’ve gotten more consistent and stuck with it longer each subsequent training cycle, so here’s hoping. I’ll also be doing my stretching routine to hopefully not repeat the four injured weeks I had last year.

I’m excited for this, and glad I’m back on an ultra plan. The Pfitz plan I did for Philly really increased my speed, but it also took a big toll on me mentally and physically, so I’m excited to get back to some loops and just long steady miles for a bit.

I’ve also started to use my runs as a time to catch up on Critical Role. Last year, I listened to a bunch of audio books, but in my first experiment, I really enjoyed listening to CR, and since I’m so far behind in campaign 2, this will be a good help!

And of course, there’s a good contingent from PRorER heading to Eagle Up, so I’ll have plenty of support, we’ll start planning that as we get closer to it, it will be nice to see some familiar faces and share some miles!



The Philly half was my A race for the fall. Read more after the break for a full race report and pictures!

(more…)


Race week! Here we go!

  • Monday: 7 miles: 4x100m strides, 2 miles at race pace (9:35)
  • Tuesday: Rest.
  • Wednesday: 5 miles.
  • Thursday: 3 miles: 3x100m strides
  • Friday: Rest. Travel to Philly via Amtrack. Left 30th Street Station and walked to the Convention Center then south past Rittenhouse Square to our Airbnb. When friends got into town, walked back to the Convention Center and back before turning in for the night.
  • Saturday: Race day! Full race report coming up as a separate post. Also did a two mile warm-up run from the AirBnB to the start area, which was awkward running with our gear bags, but still glad we did it!


Ugh, work has been awful, NaNoWriMo is keeping me super busy and I feel like I just need a break. My left leg is giving me some issues, so I’m working through that. I know I’m beat up from this plan, but in a good way, but I also feel like I’m just skirting that line, and I need to hold out until Saturday before something breaks.

Either way, I’m at least hoping to enjoy some time away (after yet another trip to Cleveland on Thursday), and hopefully just relax a little bit. My last long run went really well, and it gave me back a little confidence that (barring crowds), I have a shot at setting a new PR. But I’m also trying to remind myself that even if I don’t, I’ve gotten faster and I can be proud of this training cycle.

  • Monday: 6 miles: two sets, 6x200m strides
  • Tuesday: Rest.
  • Wednesday: 9 miles: VO2 max: 2x1200m, 2x1000m, 1x800m, 5k pace
  • Thursday: Rest.
  • Friday: 3 miles. Was up at 3:30 to drive to Cleveland and back, then sat in traffic both ways to a Write-In, but got my miles in between events.
  • Saturday: 4 miles. Much like the detours on the roads the day before, detours on the trails.
  • Sunday: 10 miles. Ran on a new (to me) trail, the Westmoreland Heritage Trail from Monroeville (Bel-Aire) to the Cozy Inn Cutoff. I loved it, and I want to go back when I have some more time and I can stop and read all the history signs and whatnot and take pictures along the way!
  • Strength: No time this week to do any workouts. Need to get back into this habit, although I’m proud of myself for staying with it longer than I ever have before! Planning on it after the half.
  • Stretching: Lots more stretching, so that’s a good constant at least.


Late update, but still wanted to get this down. Work and NaNoWriMo have me pulled in about 1000 different directions, and Uncle Pete is still trying to kill me.

I’ve also come to accept that I may not hit my goals in Philly. Or maybe I’m just hedging my bets. The last time I ran a training plan specifically to get faster at a distance, it was a much, much smaller race. I know Philly is a huge race, and because of that, it may not be really condusive to setting a new PR. We’ll see how it goes, I’m still going to try, but I also know that a lot of the jostling and crowds are not going to help.

My goal is still sub 2:10. I’ve gotten faster from this training, and I probably have a faster time in me, but I don’t know if I’ll be able to go much faster on race day due to the crowds and the environment. Either way though, I’m excited to go see a new city and get a few vacation days in!

  • Monday: 4 miles: 5K pace (9:25) two sets of : 4x150m.
  • Tuesday: Rest.
  • Wednesday: Rest.
  • Thursday: 4 miles. New (to me) shoes! Got a pair of Ghosts 11’s off eBay and they were in great condition, only a little bit of red on the bottom from running on a track, otherwise, couldn’t tell they were used!
  • Friday: PRANK Run! 14 miles. Joined Mike, Mike and Fox and we ran “My Little PRANK Run: Friendship is Magic,” centered in the neighborhood of Friendship. We headed to Highland Park, Bloomfield, Oakland (where we got some great comments) and others, was a blast, as always!
  • Saturday: Rest.
  • Sunday: 10 miles.
  • Strength: No time this week to do any workouts. Need to get back into this habit, although I’m proud of myself for staying with it longer than I ever have before!
  • Stretching: I’ve been doing my full stretch/IT band/knee rehab routine. This plan has really beat me up, and that helps, but my legs are really feeling the accumulated soreness, so I’m looking forward to bit of a break.


I was talking with some of my teammates about how I really feel worn down from this plan, even moreso than when I was training for the 100K earlier this year. But looking back and seeing how much of this plan is really quality miles, focused on speedwork, it makes sense. That and Uncle Pete is trying to kill me.

  • Monday: Rest.
  • Tuesday: 11 miles.
  • Wednesday: 8 miles.
  • Thursday: Rest. Gave out Halloween candy!
  • Friday: 10 miles. 5k pace (9:25), two sets of: 2x1200m, 2x1000m, 1x800m.
  • Saturday: 11 miles: 4 miles in the morning doing the Zombies, Run Virtual Race and 7 in the afternoon. Shuffling miles around to make my travel schedule work. I did get complimented at the gym, one of the trainers says I make running look effortless. We chatted a bit about training and ultras, so that was a great confidence boost!
  • Sunday: 14 miles.
  • Strength: No time this week to do any workouts, back at it in the future, promise!
  • Stretching: I’ve been doing my full stretch/IT band/knee rehab routine after every run (except the first run on Saturday, had to shower and quickly get to my church bazaar).


Another week of training complete, lots of things moved around so I ended up running every day!

  • Monday: 4 miles. Made up missed miles from a run the week before and joined the Frontrunners on a run to Southern Tier brewing!
  • Tuesday: 7 miles.
  • Wednesday: 7 miles: 2 sets of 4x150m strides.
  • Thursday: 4 miles, 3x100m strides.
  • Friday: 10 miles. Headed down to Schenley and did some loops which took me (unknown until it happened) through Phipps’ trick or treating and Pitt’s homecoming.
  • Saturday: 10 miles.
  • Sunday: 700m. Corndog League event 3: Fare and Back Again! Running with a stuffed cat, pumpkin and bedsheet (ghost costume) and generally confusing the other people at the track.
  • Strength: No time this week to do any workouts, back at it in the future, promise!
  • Stretching: I’ve been doing my full stretch/IT band/knee rehab routine after most runs, but do need to do better at it.

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