Training Archive: spaff

Running 20:00 [3]
shoes: La Sportiva Crosslites (M)

(PM) Very easy shuffle on our grass trail. Quads pretty sore from the long downhills yesterday. Don't feel too bad otherwise though.

Running 8:10:00 [3]
shoes: La Sportiva Crosslites 5

FINGER LAKES 50MILER. (First place/8:10:08) Beautiful rolling trails, farm pastures, single track, ravines, stream crossings and mud....lots of mud! Heavy rains all week made the course extremely deep in mud. The most mud I have ever seen in a race. Many spots you were running mid-calf in mud. Very tough going. Race went well once you accepted the fact that it was slow going. Pleased with how I ran it. Yassine Diboun is from Ithaca, so knows the trails well, and started off quicker than I wanted to go. I caught up to him at about 40miles, where he was having knee issues (and eventually dropped out). I had pushed pretty hard from 30-40miles, but held it together to the end. A very well organized race (best post race food ever!) and nice people. Look forward to going back sometime to run it again in dryer conditions. Would have liked to have run a fast time for a 50miler, but was happy with the effort. Nutrition was good and I think it was the first ultra that I haven't puked in (yay!)

Course was +/- 15.5mile (x3), and a +/- 3.5mile loop.
Splits: 2:18:46/2:34:49 (4:54:36)/2:42:30/34:00=8:10:08

Sara ran well and was 4th female in the 50km.

Race Report...
http://derrickspafford.blogspot.com/2009/07/finger...

C • Congrats! 6

Running 20:00 [3]
shoes: La Sportiva Skylites

(AM) Laughin' scratchin' easy token 20' on our grass loop before driving to Finger Lakes.

Running 42:00 [3]
shoes: Nike Zoom Streaks

(PM) Nice easy shuffle on our grass loop. Felt great. Was only going to do 20, but felt like I needed to go a little longer to stretch my legs out a bit.

C • New York Bound..... 2

Running 20:00 [3]
shoes: Vibram Five Fingers KSO

(PM) Token 20' on our grass trail. Felt good and refreshed.

Running 1:01:00 [3]
shoes: Nike Frees

(AM) Dropped car off at Fieldings, and ran to Rideau Trail, with some blue loop meanderings. Then KPH-Waterfront-City Park-Queens. Slow to wake up, but felt great after 40mins and wanted to keep going. Legs felt good. Nice cool morning for a change.

Running 31:00 [3]
shoes: Nike Zoom Streaks

(PM) Relaxed run on Cat West with Dylan O. Felt good. Seemed to feel much better than last night. Morning off, short day and re-hydrating helped with recovery.