Friday, July 8, 2011

Friday run

 With 7+ hours of mountain biking in my legs over the last 48 hours I was wanting to see how they felt this morning with Silver Rush in mind. 14 miles in 1:54 (8:08 pace) with 2850ft of climbing. Relaxed and easy effort. Legs feel awesome. The header pic is of the Silver Rush bike and run course profile. With that elevation gain and altitude I don't expect my legs to feel awesome come Sunday mid-morning...

10 comments:

PatrickGarcia said...

The profile makes it look worse than it is, well, except for the climb back out of stumptown (turnaround), because that one's a bitch.

Lucho said...

Ya, I run routes very similar in grades and they aren't bad. The profiles are always intimidating.

Lucho said...

And I'll get to check it out on Saturday in full! Not sure if that will make it seem any easier on Sunday though.

Brett said...

Tim, not that the Silver Rush profile is easy, but San Juan Solstice and I think Jemez both have around 12,000+ feet of vertical in their 50 mile courses. So percentage-wise, hopefully you'll be able to tell it is more tame.

Lucho said...

I just threw up a little bit in my mouth reading the word JEMEZ (or as I refer to it: "Satan's Taint"). Thanks for the reminder... that make SR look pretty tame!

PatrickGarcia said...

When you grab your bike and start crushing the folks up the climb from stumptown, that's something I'd pay to see. There may be some MTBers that just start crying... If I can hang with you on the run until that climb, I may start crying too...

Remember, the SR bike is a race that you should do entirely at or above Lactate Threshold!

Lucho said...

"Remember, the SR bike is a race that you should do entirely at or above Lactate Threshold!"

Thanks for the advice! You'd love it if I followed it wouldn't you!?

Matt said...

Great profile. You're going to kill it, twice. Man, we're a ways away from those marathon days (training and profile - wise). The heart is where the home is.

So, I'm squatting a barbell w/80lbs 12 x 2 (2 sets) along with some other stuff. These feel so good. Gradually building the weight and adding some dead lifts (haven't really yet) is the way to go here, right? I saw you were doing 110, coupled with some aerobic work that day.

I'm becoming a gym rat.

Lucho said...

Matt- I'm in a ME (muscle endurance) phase so I was hitting reps in the 20's, brutal stuff that. The thing to do with the dead lifts is start with just a bar and learn perfect technique first (go to youtube and you can find some good videos) and then never add weight that compromises your form. Same with squats. If your form breaks down then you are either doing too much weight or too many reps and poor form is synonymous with injury. Squats are king though... that and log flips :)
Thanks!

Brett said...

'Satan's Taint' lol. Thats funny, because I've heard the climb back out of stumptown at the turnaround is also called 'Devil's Undercarriage'.