Training Log Archive: prthiessen

Golden Gate Dirty Thirty- The website says this included 7500 feet of elevation gain and I don't doubt it. Tough, but amazing course!! Overall- I had a great race. The results haven't come out, but I think I finished around #32 for the men and 37 overall. By comparison, in December I participated in the Chubby Cheeks which had similar distance and elevation gain and I finished in 7:31. Taking an hour off is huge - and with no taper to speak of so I am pumped!

I pre-race hydrated and took a Gu as well as salt tablets. I was able to maintain more than 22 oz of water and hour for the whole race and was on a schedule of at least 100 calories at the half hour mark up until the 6:00 mark. By the time you count energy drink, I was taking in 250-275 calories per hour. It never really got that hot or windy but the early hydratino and constant calories paid dividends.

I was able to run negative splits. I finished the first 10 miles in about 2:10. I finished the next 10 miles in about 4:20 and then finsihed the last 11 miles with the largest climb of the whole race in 6:29 for what was negative splits! I averaged just over 12:30 for the whole race. I also finished the last 2 miles which was downhill but I ran it in about 13:00 flat because I wanted to be under 6:30. Mission accomplished!

I had some midrace mild stomach issues I think because I used their sportsdrink that I wasn't used to - mistake I know. All my other gear worked great - no blisters, no leg issues. I enjoyed a great ice bath in Ralston Creek at the end. Also, I beat "Hawaiian Shirt Ray" who got 4th at the race I did in Kansas where I got 10th. The whole race was a great psychological victory. Thanks Paul!

Walked 5 minutes warmup. Then 30 minutes at 4.2 and 10% on TM. REally didn't expend that much effort. I didn't want to overextend before race.

I ran more than 7 miles. The GPS didn't kick in until I was a bit into it so I averaged less than 8:20 minutes per mile and was really not that tired doing so. The course was flat but windy. I then did 4X15 seconds flat strides. Feeling good and ready for Saturday's race.

Recovery Run to Cheesman - felt pretty good and run was easy.

Upper body workout and abs. Pushups and pullups - felt good and was actually sore the next day.

Ran for 15 minutes as a warmup. Then 3X 10 minute intervals at 7:30 pace with two minutes rest in between. Not sure of first interval. Second interval was 7:07 average. Not sure of third interval either, but less than 7:30.

I ended up at the gym and did leg weights, squats, power cleans, leg press, leg extensions.

I then ran home and averaged 8:41 minutes per mile to cooldown.

Felt pretty good today.

YogaX

Light hiking to the top of Green Mountain in Boulder with Molly.

Upper body P90X.

Walked uphill for one hour. Gained over 1,000 feet - all above 9,000 feet on the Cisneros Trail. I ran downhill back to the car. I felt good and my legs were relatively fresh considering the previous day's effort.