New Training Run at Umstead
My friend Gary came up with a new twist at Umstead. Our Wednesday group has traditionally run the Company Mill Trail. Gary came up with “The Gauntlet” for something new.
Here are Gary’s comments after our maiden voyage today:
This workout is going to be a BEAST and a grind. Dean Karnazes wrote in and said that it would be too tough on him. Smile
Chuck and I test drove it today at a very casual and conversational pace (excluding last stretch up Reedy Creek Lake Trail).
It was a great day for it…cool temps and a light mist.
I really look forward to this workout…..here are baseline splits.
Parking Lot (last informational sign on left before hitting picnic area trail) to Bridge: 9:11
Bridge - Cardiac Attack Hill - Reedy Creek Bridal Path: 9:06
Turn around…down Cardiac Attack Hill - Bridge: 9:17
Bridge up to Parking Lot: 9:31
Parking Lot to start of 1st 800m: 1:27
1st 800m: 3:22
Down Reedy Creek Lake Trail to Reedy Creek: 5:24
Left on Reedy Creek - Up Corkscrew of Death - Around Pine Tree: 7:08
Down Corkscrew of Death to Reedy Creek Lake Trail: 6:43
Up Reedy Creek Lake Trail: 5:53
2nd 800m: 3:40
Total Time: 1:10:47
November 10th, 2006 at 3:17 pm
Friday 11.10 The Gauntlet
Temp: 77
Humidity: 45
The two “800″ segments are going to be tough. The first one is fast because it’s down a small grade. And of course the 2nd one is after The Grind and up a small grade. Who came up with this workout?
Parking Lot to Bridge: 9:10
Bridge - Cardiac Attack Hill - Reedy Creek Bridal Path: 8:53
Turn around…down Cardiac Attack Hill - Bridge: 9:07
Bridge up to Parking Lot: 9:04
Parking lot to start of 1st 800m: 1:26
1st 800m: 2:56
Down The Grind to Reedy Creek Bridal Path: 5:32
Left on Reedy Creek - Up Corkscrew of Death - Around Pine Tree: 7:29
Down Corkscrew of Death to Reedy Creek Lake Trail: 7:20
Up The Grind: 5:42
2nd 800m: 3:26
Total Time: 1:10:12
November 29th, 2006 at 2:11 pm
Wed 11/29/2006
THE GAUNTLET @ 11:35am
Temp: 72
Humidity: 57%
I’ve added a heart rate monitor to my workouts so it will be interesting to have that additional element.
Parking Lot to Bridge: 8:43 Avg HR: 150
Bridge/Cardiac Attack/Reedy Creek: 9:03 Avg HR: 171
Turn around…down Cardiac Attack/Bridge: 8:58 Avg HR: 166
Bridge/Parking Lot: 9:18 Avg HR: 178
Parking lot / start of 1st 800m: 2:10 Avg HR: 158
1st 800m: 2:48 Avg HR: 180
Down The Grind/Reedy Creek: 6:15 Avg HR: 166
Left Reedy Creek/Corkscrew of Death/Pine Tree: 7:47 Avg HR: 177
Down Corkscrew of Death/Reedy Creek Lake: 7:57 Avg HR: 163
Up The Grind: 7:03 Avg HR: 172
2nd 800m: 3:16 Avg HR: 184
Total Time: 1:13:20
December 6th, 2006 at 2:49 pm
Wed 12/06/2006
THE GAUNTLET @ 11:00am
Temp: 55
Humidity: 57%
Chuck ran J.V. version of Gauntlet (turned around at the bridge w/o running through Last Frontier and missed out on climbing Cardiac Attack hill). We ended up hooking up The Grind ascent.
Parking Lot to Bridge: 8:06 Avg HR: 157
Bridge/Cardiac Attack/Reedy Creek: 8:35 Avg HR: 173
Turn around…down Cardiac Attack/Bridge: 8:30 Avg HR: 167
Bridge/Parking Lot: 8:51 Avg HR: 176
Parking lot / start of 1st 800m: 1:31 Avg HR: 170
1st 800m: 2:51 Avg HR: 177
Down The Grind/Reedy Creek: 5:44 Avg HR: 159
Left Reedy Creek/Corkscrew of Death/Pine Tree: 7:35 Avg HR: 172
Down Corkscrew of Death/Reedy Creek Lake: 6:17 Avg HR: 172
Up The Grind: 6:11 Avg HR: 176
2nd 800m: 3:27 Avg HR: 180
Total Time: 1:07:42
December 6th, 2006 at 4:20 pm
anyone else noticed that gary is the only one who has run the full version of this crazy run?
December 13th, 2006 at 1:23 pm
Wed 12/13/2006
THE GAUNTLET @ 10:30am
Temp: 59°F
Humidity: 80%
I introduced Tommy to the Gauntlet. He seemed to enjoy it until we hit that last 800m uphill section.
Parking Lot to Bridge: 9:21 Avg HR: 145
Bridge/Cardiac Attack/Reedy Creek: 9:35 Avg HR: 165
Turn around…down Cardiac Attack/Bridge: 9:22 Avg HR: 157
Bridge/Parking Lot: 9:23 Avg HR: 173
Parking lot / start of 1st 800m: 1:12 Avg HR: 152
1st 800m: 2:54 Avg HR: 175
Down The Grind/Reedy Creek: 5:54 Avg HR: 159
Left Reedy Creek/Corkscrew of Death/Pine Tree: 7:39 Avg HR: 172
Down Corkscrew of Death/Reedy Creek Lake: 7:03 Avg HR: 162
Up The Grind: 6:41 Avg HR: 173
2nd 800m: 3:05 Avg HR: 182
Total Time: 1:12:14 Avg HR: 164
December 13th, 2006 at 2:00 pm
The gauntlet is great! I really enjoyed the run. Gary was nice enough to slow down and run it with me, slowing him down about 5 minutes from his fastest time. Now that I know it I look forward to whittling down my time.
December 21st, 2006 at 1:47 pm
Wed 12/20/2006
THE GAUNTLET @ 11:00am
Temp: 51°F
Humidity: 60%
Tommy and I hit the Gauntlet. We started slow but the hills starting calling me…..
Parking Lot to Bridge: 8:51 Avg HR: 146
Bridge/Cardiac Attack/Reedy Creek: 9:07 Avg HR: 169
Turn around…down Cardiac Attack/Bridge: 9:05 Avg HR: 161
Bridge/Parking Lot: 8:38 Avg HR: 177
Parking lot / start of 1st 800m: 1:14 Avg HR: 143
1st 800m: 2:47 Avg HR: 175
Down The Grind/Reedy Creek: 6:20 Avg HR: 153
Left Reedy Creek/Corkscrew of Death/Pine Tree: 7:24 Avg HR: 171
Down Corkscrew of Death/Reedy Creek Lake: 7:12 Avg HR: 160
Up The Grind: 6:06 Avg HR: 175
2nd 800m: 2:57 Avg HR: 177
Total Time: 1:09:44 Avg HR: 165
January 10th, 2007 at 2:16 pm
Wed 1/10/2006
The GAUNTLET @ 11:00am
Temp: 42F
Humidity: 34%
Chuck and I hit the Gauntlet, beautiful day for a run, Chuck brought the video camera, right as I start up Cardiac Attack Hill, he tells me he’s filming me. I got him back by asking to describe the Umstead Marathon course while going up The Grind at the end. I give him credit, he talked the entire way up the hill.
We talked a large part of the run and took it relatively easy. I messed up the splits that Gary uses but overall, Total Time: 1:11:31 my average HR 162.
If anyone is interested, motionbased data from my Garmin can be found at this link: http://trail.motionbased.com/trail/invitation/email/accept.mb?senderPk.pkValue=97469&unitSystemPkValue=2&episodePk.pkValue=1879561
January 10th, 2007 at 2:41 pm
PS.
Happy belated birthday to Chuck
January 11th, 2007 at 1:54 pm
Thurs 01/11/2007
THE GAUNTLET @ 11:00am
Temp: 46°F
Humidity: 38%
Butt Kicking = Taking entire month of December off + eating, drinking and being merry + putting on 15 pounds + running the Gauntlet with Jim P. for his first Gauntlet experience.
Parking Lot to Bridge: 8:37 Avg HR: 140
Bridge/Cardiac Attack/Reedy Creek: 9:07 Avg HR: 158
Turn around…down Cardiac Attack/Bridge: 8:36 Avg HR: 168
Bridge/Parking Lot: 8:27 Avg HR: 178
Parking lot / start of 1st 800m: 1:14 Avg HR: 143
1st 800m: 3:25 Avg HR: 175
Down The Grind/Reedy Creek: 4:55 Avg HR: 173
Left Reedy Creek/Corkscrew of Death/Pine Tree: 6:48 Avg HR: 181
Down Corkscrew of Death/Reedy Creek Lake: 6:50 Avg HR: 172
Up The Grind: 5:36 Avg HR: 181
2nd 800m: 3:34 Avg HR: 181
Total Time: 1:06:55 Avg HR: 171
January 17th, 2007 at 1:56 pm
Thurs 01/17/2007
THE GAUNTLET @ 11:00am
Temp: 37°F
Humidity: 42%
No heart rate data today.
Parking Lot to Bridge: 9:06
Bridge/Cardiac Attack/Reedy Creek: 8:51
Turn around…down Cardiac Attack/Bridge: 8:36
Bridge/Parking Lot: 8:27
Parking lot / start of 1st 800m: 2:52 (looong break)
1st 800m: 2:46
Down The Grind/Reedy Creek: 5:59
Left Reedy Creek/Corkscrew of Death/Pine Tree: 6:41
Down Corkscrew of Death/Reedy Creek Lake: 6:09
Up The Grind: 5:45
2nd 800m: 3:15
Total Time: 1:08:51
February 21st, 2007 at 1:50 pm
Thurs 02/21/2007
THE GAUNTLET @ 11:00am
Temp: 68°F
Humidity: 57%
No heart rate data today.
Parking Lot to Bridge: 8:10
Bridge/Cardiac Attack/Reedy Creek: 8:39
Turn around…down Cardiac Attack/Bridge: 7:49
Bridge/Parking Lot: 9:07
Parking lot / start of 1st 800m: 1:11
1st 800m: 3:14
Down The Grind/Reedy Creek: 5:41
Left Reedy Creek/Corkscrew of Death/Pine Tree: 7:41
Down Corkscrew of Death/Reedy Creek Lake: 7:01
Up The Grind: 6:34
2nd 800m: 3:17
Total Time: 1:09:27