Learning to Fly - Training for a 100 Mile Trail Run (while enjoying Pink Floyd)

Successfully completing a 100 mile trail run has been a goal since 1998. Each year I have attempted to run one and have fallen short. As an experiment of one, I'm recording my training and hoping that it will eventually document the successful completion of a 100 mile trailrace.

Monday, December 31, 2007


Last run of year!

Activity
Route:--Elev. Avg:1368 ft
Location:Meadville, PAElev. Gain:+10 ft
Date:12/31/07Up/Downhill: [+485/-475]
Time:03:56 PMDifficulty:3.6 / 5.0
 
Weather:Overcast
 36 F temp; 72% humidity
 36 F heat index; winds Vrbl 6
Performance

Distance: 6.63 miles
Time:1:08:17
Speed:5.8 mph
Pace:10' 18 /miHeart Rate:160 bpm (Avg)
Calories:842170 bpm (Peak)
Map
 
Elevation (ft)
 
Pace (min/mile)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5165 - 1830h 16m23% 1.61 mi
Zone 4146 - 1650h 56m83% 5.47 mi
Zone 3128 - 1460h 01m1% 0.08 mi
Zone 2110 - 1280h 00m0% 0.01 mi
Zone 192 - 1100h 00m0% 0.02 mi
(none)out of range0h 00m0% 0.01 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
111' 06+0' 485.4-0.4150+128 ft
29' 22-0' 566.4+0.6162-76 ft
39' 44-0' 346.2+0.3163-62 ft
410' 25+0' 075.8-0.1162-36 ft
511' 23+1' 055.3-0.6160+92 ft
610' 12-0' 065.9+0.1164+26 ft
end9' 21-0' 576.4+0.6167-63 ft
Versus average of 10' 18 min/mile

posted by Jim Fitch @ 6:31 PM 0 comments


Activity
Route:--Elev. Avg:229 ft
Location:Reston, VAElev. Gain:-4 ft
Date:11/24/07Up/Downhill: [+744/-748]
Time:01:28 PMDifficulty:3.2 / 5.0
 
Weather:Mostly Cloudy
 42 F temp; 31% humidity
 42 F heat index; winds S 8
Performance

Distance: 9.45 miles
Time:2:20:48
Speed:4.0 mph
Pace:14' 54 /miHeart Rate:135 bpm (Avg)
Calories:1090159 bpm (Peak)
Map
 
Elevation (ft)
 
Pace (min/mile)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5165 - 1830h 00m0% 0.00 mi
Zone 4146 - 1650h 38m26% 3.10 mi
Zone 3128 - 1461h 10m49% 5.06 mi
Zone 2110 - 1280h 29m21% 1.74 mi
Zone 192 - 1100h 10m7% 0.36 mi
(none)out of range0h 02m1% 0.06 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
111' 30-3' 245.2+1.2139+39 ft
212' 34-2' 204.8+0.7145+46 ft
315' 20+0' 263.9-0.1134-151 ft
420' 12+5' 183.0-1.1134-6 ft
513' 02-1' 524.6+0.6140-16 ft
616' 15+1' 213.7-0.3128+6 ft
716' 56+2' 023.5-0.5129-4 ft
813' 14-1' 404.5+0.51360 ft
912' 28-2' 264.8+0.8141+105 ft
end14' 03-0' 514.3+0.2131-23 ft
Versus average of 14' 54 min/mile

posted by Jim Fitch @ 1:33 PM 0 comments


Great Runs at Thanksgiving!

Activity
Route:--Elev. Avg:239 ft
Location:Reston, VAElev. Gain:-19 ft
Date:11/22/07Up/Downhill: [+879/-898]
Time:11:26 AMDifficulty:3.3 / 5.0
Performance

Distance: 9.66 miles
Time:2:34:57
Speed:3.7 mph
Pace:16' 02 /miHeart Rate:130 bpm (Avg)
Calories:1005156 bpm (Peak)
Map
 
Elevation (ft)
 
Pace (min/mile)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5165 - 1830h 00m0% 0.00 mi
Zone 4146 - 1650h 16m10% 1.33 mi
Zone 3128 - 1461h 18m50% 5.60 mi
Zone 2110 - 1280h 46m29% 2.52 mi
Zone 192 - 1100h 22m14% 0.95 mi
(none)out of range0h 01m1% 0.04 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
111' 50-4' 125.1+1.3137+23 ft
213' 06-2' 564.6+0.8144+53 ft
316' 31+0' 293.6-0.1127-177 ft
420' 08+4' 063.0-0.8125-17 ft
513' 21-2' 414.5+0.7137+3 ft
619' 44+3' 423.0-0.71160 ft
714' 48-1' 144.0+0.3135+23 ft
818' 24+2' 223.3-0.5128+128 ft
913' 51-2' 114.3+0.6135-3 ft
end15' 00-1' 024.0+0.3122-52 ft
Versus average of 16' 02 min/mile

posted by Jim Fitch @ 1:32 PM 0 comments


Wow! This was a good workout. The total time includes a stop as I warmed up with Nick Rossman and Craig Gralley. Quite a bit of testosterone flowing on this run! For 3.35 miles of the run my heart rate was in the upper limits.

Activity
Route:--Elev. Avg:1433 ft
Location:Meadville, PAElev. Gain:+63 ft
Date:09/22/07Up/Downhill: [+400/-337]
Time:06:23 AMDifficulty:2.8 / 5.0
Weather:Mostly Cloudy
66 F temp; 81% humidity
66 F heat index; winds SW 13
Performance

Distance: 4.58 miles

Time:0:44:39
Speed:6.2 mph

Pace:9' 45 /miHeart Rate:160 bpm (Avg)
Calories:579
175 bpm (Peak)
Map
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5165 - 1830h 30m68% 3.35 mi
Zone 4146 - 1650h 10m22% 1.10 mi
Zone 3128 - 1460h 01m2% 0.10 mi
Zone 2110 - 1280h 02m4% 0.12 mi
Zone 192 - 1100h 05m12% 0.15 mi
(none)out of range0h 00m0% 0.01 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
114' 44+4' 594.1-2.1135+96 ft
28' 37-1' 087.0+0.8168-10 ft
39' 13-0' 326.5+0.3171+36 ft
49' 33-0' 126.3+0.1171+40 ft
end8' 51-0' 546.8+0.6167-98 ft
Versus average of 9' 45 min/mile

posted by Jim Fitch @ 1:09 PM 0 comments


Mile repeats at Track keeping HR at around 152 BPM

Activity
Route:--Elev. Avg:0 ft
Location:--Elev. Gain:+0 ft
Date:09/08/07Up/Downhill: [+0/-0]
Time:07:00 AMDifficulty:2.3 / 5.0
Performance

Distance: 11.50 miles
Time:2:07:32
Speed:5.4 mph
Pace:11' 05 /miHeart Rate:144 bpm (Avg)
Calories:1346161 bpm (Peak)
Notes
11:10, 10:07, 10:34, 10:32, 10:17, 10:23, 10:18, 10:23, 10:51, 9:42
 

posted by Jim Fitch @ 12:58 PM 0 comments


This run has become my Litmus Test. Tonight's run of 31:47 is my fastest since the surgery. My goal is to run sub 30 minutes for this loop which I did regularly pre-surgery.

Activity
Route:Gasteiger RoadElev. Avg:1407 ft
Location:Meadville, PAElev. Gain:+0 ft
Date:08/29/07Up/Downhill: [+272/-272]
Time:07:00 PMDifficulty:3.0 / 5.0
 
Weather:Fair
 83 F temp; 52% humidity
 84 F heat index; winds Calm
Performance

Distance: 3.49 miles
Time:0:31:47
Speed:6.6 mph
Pace:9' 06 /miHeart Rate:164 bpm (Avg)
Calories:456190 bpm (Peak)
Map
Meadville, Pennsylvania
 
Elevation (ft)
 

posted by Jim Fitch @ 12:51 PM 0 comments


I like the way this maps out. It was a low key tempo run for the 500 meter loops.

Activity
Route:--Elev. Avg:1398 ft
Location:Meadville, PAElev. Gain:+0 ft
Date:08/28/07Up/Downhill: [+757/-757]
Time:01:00 PMDifficulty:3.8 / 5.0
 
Weather:Fair
 78 F temp; 50% humidity
 79 F heat index; winds Calm
Performance

Distance: 5.99 miles
Time:1:10:00
Speed:5.1 mph
Pace:11' 41 /miHeart Rate:141 bpm (Avg)
Calories:739156 bpm (Peak)
Map
 
Elevation (ft)
 

posted by Jim Fitch @ 12:42 PM 0 comments