Friday, March 4, 2011

Preparing for the Pinhoti 100

After being able to run only 40 miles of the Katcina Mosa 100K I knew I had a lot of work to do in three months to have any chance at finishing the Pinhoti 100.

I pulled out my old training log and listed my workouts starting at the end of May 2008 up through the Pinhoti 100 in November.  This is not the main points or major runs, this is 100% of every run, bike and swim workout I did in that 5 month period.  You will noteice, I was also training for a triathlon in July.  I did a lot of bike riding didn't I?
The times shown in red are my long runs. The bold type indicates races

2008 Training Log

Date Description
Time Distance

May 31 Oak Mtn-Trail run – loop
04:40 22.5 mi
Jun 16 Run – Houston, Tx – flat
03:20 25 miles
Jun 20 Lookout Mtn -Stage Race- (One stage only)
03:40 22 miles
Jun 22 Run – Oak Mtn – 4 Hill Reps - Green Trail

Jun 25 Swim – Oak Mtn
57 min

Jun 28 Run – Oak Mtn – 6 hill reps - Green Trail

Jul 02 Swim – Oak Mtn

Jul 04 Peavine Falls Run
01:04 8.2 miles
Jul 04 Bike 2 laps Oak Mtn after the Peavine Falls Run

36 mi
Jul 10 Swim – Oak Mtn

900 yds
Jul 13 Chattanooga Waterfront Tri
02:45 Olympic
Jul 17 Run – Oak Mtn – Red
02:30 14 mi
Jul 19 Run Oak Mtn– Red+3 hill reps - Green Trial
02:59 16 mi
Jul 23 Run Oak Mtn–2 hill reps - Red Trail
Tornado Run 8.4 mi
Jul 26 Run Oak Mtn– hill rep

Aug 02 Katcina Mosa
13.5 hours 39.5 mi
Aug 06 Run Oak Mtn– +2.5 hill reps - Red Trail

Aug 09 Run Oak Mtn– Loop

Aug 12 Run Oak Mtn
2 hrs

Aug 16 Run Oak Mtn – Night Run

Aug 19 - Aug 25 - Short Runs

Aug29-Sept9  Telluride – 8 days

Sep 02 Ran up Tomboy Road

Sep 03 Hike up Ajax Peak from Bridal Vail Falls 3 hrs.

Sep 06 Imogene Pass Run
03:48 17 miles  8 Weeks Out
Sep 08 Ran Bear Creek to Wasatch Trail
2 hrs

Sep 13 Training Run for Pinhoti – I20-Cheaha
05:35 25 miles  7 Weeks Out
Sep 16 Run-from Home 2 Laps 3,000 ft climb
02:05 13.36 miles
Sep 18 Run-from Home 1 Laps 1,500 ft climb
01:11 7.5 mi
Sep 20Training Run - Pinhoti–Adams Gap-Cheaha-back
05:30 Night back  6 Weeks Out
Sep 23 Run-from Home 1 Laps 1,500 ft climb
01:15 7.5 mi
Sep 25 Run-from Home 1 Laps 1,500 ft climb

Sep 27 Run Oak Mtn
2 hrs

Oct 04 Stump Jump 50K- Chattanooga
06:48 50K  5 Weeks Out
Oct 07 Run Veteran's Park

Oct 09 Run Veteran's Park

Oct 12 Oak Mtn-Trail run – loop
07:18 30+ miles  4 Weeks Out
Oct 14 Run Veteran's Park
1 hr

Oct 16 Run Veteran's Park
2 hrs

Oct 19 Oak Mtn-Trail run – loop
3.5 hr
 3 Weeks Out
Oct 21 Run Veteran's Park
1 hr

Oct 23 Run Veteran's Park
1.5 hr

Oct 26 Run Oak Mtn
2 hrs
 2 Weeks Out
Oct 28 Run Veteran's Park
2 hrs

Oct 30 Run Veteran's Park
1.2 hr

Oct 31 - Aug 2 - Helped with Florida Ironman

 1 Week Out
Nov 05 Run Veteran's Park
1 hr

Nov 08 Pinhoti 100
29 hr 100 mi

The run no July 23rd was the run I decided to do because there was a line of severe thunderstorms headed directly toward Oak Mountain State Park and I thought it would be fun to run in the storm.  I planned to run up the red trail for a few hill repeats because it comes up between two ridge-lines until it finally reaches the crest of one of the ridges at 2.25 miles (since lightning hits the ridges, usually.)  The crest of the ridge was my turn around point.  The thunder was getting closer as I reached the ridge and started back down.  By the time I had descended about half a mile the bottom dropped out and lightning began hitting the ridges all around me.  The trail turned to a river and I could no longer tell where I was stepping.  I was a little concerned about running in ankle deep water with all that lightning so after about another 3/4 of a mile I stopped at trail head with a 3X6 cover over a park map.  As I stood there the wind picked up dramatically and stuff started raining down out of the trees.  I was very concerned that one of several  large pines by the sign might fall so I stood where I could keep an eye on them.  After about 30 seconds the wind increased in velocity even more and began to shift around to my right.  Over  another 30 or so seconds the wind shifted by about 120 deg. and continued blow harder.  Now large limbs and  pieces of trees were coming down all around me.  Instead of staying under the small shelter I took off deciding I preferred being a moving target which was a really dumb decision.  Now I was running out in the open, still running in ankle deep water, limbs were still raining down and I was still about 3/4 of a mile from the car.  About the time I decided I should go beck, the wind began to subside and the lightning seemed to be moving off.  I made it back to the car and within a minute or two the downpour tuned to a steady rain and the thunder was definitely moving away.  So I headed up for a second hill repeat.  Now I saw the damage from the storm.  Eight or ten large trees were down along the trail, including one laying across the trail.  It was an exciting run!  Since I get caught in bad weather pretty often anyway,  in the future I will leave running in storms to chance.

Looking back, I am amazed I even finished Pinhoti considering the amount of time I ran .  For Leadville and Wasatch I ran a lot more.  I will post my training logs later. 
Next, I will go into the actual planning I did for Pinhoti.

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