Going longer

Yet again, I have been introduced to a new trail system that I was completely unaware of.  This one, through Day Pond and along Salmon River, about a 20 minute drive from our house.  My long time running partner used to live near here, and was quite familiar with the various loops and turns.  Thank goodness, as I would have been hopelessly lost.  The route had everything.  Short steep, hands on your knees, trail climbs;to a 2 mile road hill that just drained at the soul....one painful step at a time.  I found the close proximity to Salmon river quite enjoyable.  The river runs hard at a few spots, and i was surprised not to find any die hard kayakers.  We made a knee deep river crossing at one point, at a much calmer section.  I particularly enjoyed the stop around 12 miles, at the river's edge, where I tossed water over my head and refilled the water bottle. 

Product plug....if you are into long trail runs, consider getting a small UV portable water filtration system.  I have a SteriPen, and have been in love with it since the first time I used it.  It fits in my short pocket, and can purify 20oz in less then a minute.  If you are running long and have several active streams/rivers, this lightens the load considerably.  Without it, I'd either have to stage water out on the course (sometimes just not possible), or go with a camelback.  Don't get me wrong, I like my Camelbacks, but not as much on those simmering hot days.  Give it some thought.....I do suggest getting the USB rechargeable (SterPen Freedom) as it saves on batteries and if you have solar power battery pack, you can recharge with that on multi-day exertions. 

I brought Heed's Perpetuem in a small flask, along with some apple sauce and the 20oz water bottle. Despite the stop at the truck around 8.5miles into the run, and eating two cinnamon apple energy bars (home made via Thrive recipe book mentioned previously), it wasn't enough calories.  I ran out of Perp by 14 miles and could feel the energy loss near the end, especially when my running partner found a new spat of energy to charge up the last few hills.  This needs some thinking.  I also ran the first 8.5m in my New Balance Minimalist with good success.  I did notice, around mile 6, that I was feeling the rocks a bit more than I would have liked.  Fortunately the next two miles were on road, leading up to the heavens.  I switched to my Salomons and felt alright.   The run through the river completely soaked the shoes and socks, which was very noticeable at the end, when one could see my white wrinkly feet.  This was a blister waiting to blossom.

All in all, I am very pleased.  This will benefit me in the long run.  I would like to come back with 10 tomorrow, for a good back to back weekend.  We'll see if time permits and if my body has the capability.  Numbers from today - 3hr32m, 18.6miles, and 3160 feet elevation gain. 

What does this mean????

RT, September 2013 issue, presents an interesting statistic:

"According to the National Sporting Goods Association, 44.6 million pairs of running shoes were sold in the U.S. in 2012, up 17.3 percent from 2011."

What in the world is this saying?

1- more people are running
2- shoes are more appealing, and non-runners wear them for the look
3 - shoes are more technical/focused (I myself own a road, trail, minimalist, and racing pairs)
4 - shoe quality has tanked, and shoes need to be replaced more frequently
5 - runners are running more, increasing the wear and tear on a per individual basis

I believe it is a combination of all of them, with a possible exception to #4.  I haven't seen too much evidence too poor shoe quality.  My own experience of early wear and tear is due to poor body mechanics . My late rotation, or suppination, has resulted in several shoes shearing on the outer fore foot.

Marathons are selling out.  This used to be a big issue for 10k races when I was young.  While there are plenty of couch to 5k programs, it appears people want to get that 26.2 magnet than ever before.  Note - the past two Marine Corp Marathons sold out in a couple of hours. 

Regarding shoe appeal...I see way to many obese people who wear vibram 5 fingers or other minimalist shoes. With all the new colors, we have moved away from the dull grey new balance from the 70s and 80s.  Though, I don't believe shoe color changed much from 2011 to 2012.

Shoe specialization is a no brainer.  I won't spend time on it.  With the increased popularity of trail running and minimalist running, many would need to carry multiple shoes to train on various terrain.  It has gotten to the point that some trail shoes are best suited for specific terrain.  Don't tell my wife, but it won't be long before I need more trail shoes to better train on rocky, or flat/fast, or even muddy terrain.

Thoughts?

One foot on the ultra....the other is still on the track

As always, I eagerly await the next issue of Trail Runner and RunningTimes magazine.  These worlds are polar opposites in my mind.  TR's obvious focus is off road,and long endurance ultras mostly.   RT is focused on speed, track and road racing reports.  I find myself still transitioning between two worlds.  My passion is very much on the trail, but I still find myself looking closely at the watch during my road runs.  When I am out running with old running buddies, we invariably talk racing times (10k, marathon, etc).   Occasionally RT puts together an off-road article, but those still are for the fast fleet of heart.  Case in point, a few editions ago they had an excellent x-country training article.  However, I still found it more suited towards HS and collegiate level, with the focus in how to run faster.  The ultra world is more about physical and mental endurance, strength, nutrition, and WALKING. Training for each is different. Even today, I find myself mixing training philosophy.... In part due to my inability to fully let go of the old speedster.  The weekly fartlek is the classic.  The main purpose to generate more speed and improve O2 capacity.   This is a good quality training run, for a road racer.   There are some benefits to the ultra runner, but not as much gain when compared to lengthy back to backs.  I enjoy them both...so I am keeping a foot in each door a bit longer.

Interestingly enough the latest RT issue has New Balance advertisement with one of my favorites, Anton Krupicka right as you open up the magazine. As if the editors know me, only a few more pages in, and they have an article on the new 800m WR - my old favorite.   Nice read, but won't help me with today's 3hr run.  

Heaven's Path is Single Track Trail

From the moment my physical therapist told me I can run on trails this weekend I knew I was in for some good times. I had originally scheduled an ugly 20 Mile Road run for Sunday. With this is good news, I changed my plans too dark out onto the ship Trail for a three hour jaunt. As with yesterday I started out the day with a large breakfast and immediately Trail with a full stomach. The temperatures were in mid to upper 50's I only brought 1 water bottle and no other  fuel. There are plenty of stream crossings if I got desperate.  In the end, while running through one of the neighborhoods, I asked a resident to refill by bottle.  

First off, eating a large meal shortly before a long run has proven helpful.  For the second day in a row, I was able to go 80+ minutes without any hunger pains or energy depletion.  During my extra long Sunday run, normally I would have powered through a Gu pack every 35 minutes and/or used Heed's Perpetuem for calories, along with Heed's Endurolytes to manage my electrolytes balance.  Occasionally I'll bring along some of my homemade energy bars/balls (Recipes found in Thrive).  Eating before the long run has proven that I can delay starting the in-run nutritional replenishment a couple of hours.  

The run was everything I wanted (Garmin Connect). The mid-section of of the Shenipsit Trail (east of Route 2 through Case Mountain) is rolling, with a couple fairly extremely steep sections.  On the return track, there are at least two sections where power-hiking is advised for the multi-hour athlete.  The trail is almost entirely single track.  There were a few loose rock sections, which, on the downhill, I had to walk as I am not confident with my ankle strength yet.  

A couple things I learned from this Sunday's effort.  

1) Bring a change of socks for the ultra.  My feet were extremely soaked.  Due to the terrain, and foot padding soreness, I ran with my Salomons.  They are gore-tex lined, which doesn't help with water drainage.  I believe the New Balance Minimalist will handle this better, but I am very far away from these being my long training run shoe.  I was fortunate to not be blessed with any new blisters during this run, but it wouldn't have taken 5 more miles before they started.  I could feel the rubbing on the bottoms of my feet.  

2) There are rattlesnakes along this trail!  After the run, while recovering next to my truck, I was visited by a local Dep of Environmental Protection officer.  He informed me this location is a hot spot for Rattlesnake poachers.  As I asked my first question of "what would a poacher do with a Rattlesnake" my ADHD kicked in mid-sentence.  Before the officer had a chance to inhale and respond to the initial question, I followed up immediately with "what, rattlesnakes?!?!"  He informed me they are tame, and that he has had them inches from his feet with no strikes.  Oh, and he had 6 captured and in the back of his truck this morning.   Well, crap....

Weekly Results

• Time on Feet:  8hr 34min
• Miles: 52
• Minimalist Miles: 15.5
• Elevation Gain: 6860'

Train to eat

For some time I've known that one of the keys to successful endurance events was nutrition.  While day to day nutrition has always been important to me, game day is super critical.  First off, everybody is unique.  It takes experimentation to determine what works.  Case in point, I've learned the manufacturer recommended  Gu interval of every 45 minutes is too long for me. I do best when I take in calories every 35 minutes.  I still have tests to perform, specifically with how much can I eat.  The recommendation I keep hearing is 300 calories an hour.  For an ultra, finding other sources of calories beyond gel packs is important.  I've never heard of somebody having no stomach/bowel issues when the went exclusively with gel and water.  The other two areas I am educationally weak on is water and salt.  How much do I sweat an hour, still unknown.  I am aware of the method to determine your burn rate (weigh yourself naked before and after a 60 min run - then do some very simple math).  I'll save that drill for another day, probably for my naked run.

Today I experimented with training my stomach on how to digest food during a run.  The squirrel book suggested eating a large meal right before the run, then eating every hour (start at 100 calories and work myself to 300 an hour). The idea is very simple...if you don't train your tummy, you simple can't stomach a large caloric meal while running. Sometimes all you need on these runs is a massive influx of fuel (calories).   It reminded me of the ultra runner who ordered a large pizza to go during his training run, and ate it while running, ALL OF IT.  Training the stomach will allow me to eventually down large dosages of food without worrying about slowing my pace for an hour or two for digestion.  Today's pre-run meal was cinnamon-apple buttermilk pancakes (8), with blueberry jam and agava.  Yes I felt it a little in the first mile, but wasn't intolerable.  I might do this again tomorrow, before my 3hour run. 

Extra Feel

So it would appear that New Balance told the truth what regards to their minimalist shoes giving you extra feel for the ground. Today I decided to venture off to the local power line trail in my 2mm drops for 6miles of fairly open trail.   While this trail is not too technical, it made up for it with the gravel surface. It seemed that every other step landed on a one or two inch pointed rock. This had me hopping, skipping and frequently yelping. These shoes have no protection.  Don't get me wrong, I knew what I was getting into and I wanted this extra feel. I just forgot that this is also a transitional phase, where I need to get my feet hardened to this type of terrain. Just need some time.  I did walk a couple of steep and extremely rocky descents (see picture insert),  but this was purely to protect my ankles.

I followed this with a short medicine ball routine. This is the first time with the ball in about a year.  I keep professing my dedication to such a wonderful instrument, but maintain a program for more than two weeks. This time it needs to stick.  My core is severely lacking any strength.  It appears other muscle groups are compensating for it, causing soreness and possible bad stride. I've had chronic groin soreness for more than a year, and PT believes this is a main cause.  Sit-ups are not enough.  They started to include some core strength exercises, like the caterpillar (it burns so much!), in an effort to strengthen it.  Today's workout was lite, as I am running 20 on Sunday, I didn't want any soreness.  The routine took no more than 15 minutes and is with the lighter of my two medicine balls. I did 5 exercises, three from Coach Jay's youtube video. 

Each exercise was three reps of the count shown.  As the months progress this list will expand.

• 20x Russian Twist
• 10x 180 to 90 degree
• 45 seconds Pedestal Hold
• 10x Lunges (with ball)
• 5x Frog Jumps uphill

I did receive a piece of very good news. PT gave me full clearance to go back on trail.  I think partially due to the fact he knows I am getting extremely ansty and starting to experiment with short excursions.  Though, he said my ankle is doing well, so maybe I am ready.  My weekend running plans have now changed, but since my ankle isn't to full strength,  some caution is required.

Naked Running

If you are interested in exploring trail running, ultra's or not, get a hold of "Never Wipe Your Ass with a Squirrel".  The author has a blog as well, linked from my site.  Good intro with useful tips I even found useful, along with several laughs.

I am transitioning from traditional trail and road shoes into a pair of 2mm drop New Balance Minimalist shoes.  I am doing several stretches and strength exercises, along with at least two grass runs a week (4+miles) either barefoot or in the new Minimalist.  The author (Jason Robillard) of the squirrel book is a big fan of barefoot and minimalist running.  He, like one of my favorite ultra marathoners - Anton Krupicka - want to have on as little as possible when running.  When you see Anton in a race, most likely he'll be in his New Balance minimalist, super short (read old school) running shorts...and that is it. Jason goes as far as recommending a full blown naked run.  Apparently there are races of this type around the country.  I was aware of the Michigan Naked Mile run, but wasn't aware is was a bit broader than this. 

To be clear, I haven't run through Montville naked...yet.  :-)

However, today I did shed one more layer.  The GPS watch.  For an over-analytical runner, with an engineering background, and ITIL focused work environment, running without metrics which are supposed to be put into the training log is 'inconceivable'.   

However, I have to be completely honest with you.  It wasn't by choice.  I drove to Montville high school at 6:30AM, and half way there realized the missing gadget.  The mental tug-o-war was on, do I turn-around and get the watch or keep driving.  If I turn around, I run the risk of missing my morning office meeting.  I followed the responsible path, and kept driving to the high school - feeling completely lost without my 'numbers'.  

Almost at first step, I felt extremely liberated.  Today was my recovery day, 4.2 miles around sport fields at a leisurely pace. With my minimalist on, and no watch, suddenly there was absolutely no concern for pace.  Am I running 8:20, 8:30, 9:00?  Hell if I knew, and I found myself not really caring about it.  I felt good the entire run, and finished fresh.  I spent more time observing the cloud patters, doing a self evaluation (quads feel good, right calf is tight, breathing is normal, etc) as opposed to gazing at the watch every 60 seconds for a pace check.  For you ultra analytical runners, I strongly suggesting doing the same on your easy days.  Remember, we aren't just training our body but the mind as well.  Both get fatigued from the daily grind.  

I am down to just the minimalist and shorts...maybe the naked run is closer than I originally thought!

Fartlek Benefits and Good, Bad, and Ugly Training

Accept those ugly runs, because the great running is coming.  

I remind myself of this on occasion.  I tell new runners this frequently.  Don't over-analyze a painful or slow run.  Take a quick look at it, as maybe there is a legitimate reason for the poor performance.  Often it is as simple as recent over-training, lack of sleep, poor diet, etc.  But never, ever, let a few days of unusually ugly  training take you mentally down.  Think about that time where training was going great, where good results came with ease.  Trust me, you can't have one without the other in any long term training program.   Take the great...and the ugly.

I seem have entered a period where the training effort isn't as strained and I am seeing rapid improvement.  Only a week a go, I went into O2 debt on a 8 mile run with some local high schoolers.  We dropped several back to back miles near the end in the 7:45s. I wasn't happy to say the least, however, I applied the above rule.  

Yesterday was the first sign of good things (Garmin Connect Run Details), as I ran the same 8 mile loop holding back exactly at 8:00mpm over the last 6 miles.  I finished the run having felt that I hadn't really run.  Today's session of 6 miles with 5 x 75 second Farltek went quite well. (Garmin Connect Run Details)  I joined local running power house Kevin Grant for today's workout.  Going into this, I was nervous that a) he'd run the recovery (4 minutes between sets) too fast and b) he'd run at 5mpm pace for the speed-ups.  I was targeting 6:20mpm for speed-ups, and 8:15mpm for recovery.   As expected, we ran faster (6:00 to 6:15 over some surprisingly hilly terrain, with 7:30mpm recovery), but I felt like I had another gear to go and we both ran in full conversation mode.  So, yes...I am happy and enjoying these last two days...knowing full well a string of harder runs could hit me at any moment.  Let's ride this for as long as I possible.

I'll spend a few minutes going over Fartlek training.  It was good to hear Kevin uses it the same way I do.  Fartlek and hill repeats are spring boards to building up speed and power.  After weeks of base work, with long slow miles, the body seems to settle into the slower rhythm and losses the ability to run effectively at or near lactic threshold levels.  After 3 weeks of increasing miles, and slow pace, the thought of running Marathon pace was truly frightening.  Granted, I am training for a 50miler.  Improving the levels of effort till reaching Oxygen debt, and gaining power, will improve my ability to run the uphills.  Kevin and I both noted that performing Fartlek training yields fairly quick improvements in pace. He noted that weekly Fartlek session will allow him to join his high school x-country team's speed workouts at the start of the season in three weeks.  

Ainsleigh's grand arrival

She's arrived!

My future running partner, a German Shorthaired Pointer named Ainsleigh, has entered our home and lives today.  I slept very little last night.  My heart beat was noticeably quicker than normal, either the result of recent training or the new family addition.

I would expect most of you to know who she is named after.  While brainstorming names, ranging from 'Boston' to 'Killian', and even several way to girly to even be mentioned here.  Heather (the brains of this family) blurted out 'Ainsleigh' and I was sold immediately.  Some of you know, after a two year effort to qualify and compete in the Boston Marathon, the next goal was to earn my silver belt at Western States 100 some point over the next 3 years. for those that do not know, Gordy Ainsleigh is the founder of trail ultrarunning, who started the Western States 100.

I hope Ainsleigh is along my side late next year during my trail runs - and maybe a race or two 2015. Until then, we have lots of training and nap time planned ahead.  

I touched a trail, and I liked it.

Today was an easy 5 miles around the local high school and on grass. I wore my New Balance minimalist to  help in the transition as I do not run in them very often. I doubt I'll be fully adapted to them by the Vermont50 in late September.  

I am on my fourth week of training after missing four weeks due to two ankle sprain done on trail. I have been going to physical therapy twice a week now since the first sprain in early June. My mileage has been going up steadily, reaching 50 miles 2 weeks ago, 40 last week on a recovery week. Since returning to running I have been relegated to pavement and grass running per PT.  We are targeting mid August a return to trail, however today I snuck in a mile on trail and loved it!!!

9 weeks of training to go, till Vermont 50.

Today's run details are found on garmin connect

Tomorrow is a fartlick session as I try to re-energize some speed into these sloth like legs.

My background

A bit of a BIO would be in order...

I started running in middle school (7th grade), but didn't take it serious until a friend bet me that I couldn't make the sub-8 minute honor list.  This list consisted of a dozen or so names of kids that had broken the 8:00 barrier over the 1.4 mile x-country course. The names went fairly far back, more than 20+ years.  Of course, my friend was one of the few to have made the cut the previous year.  Once in 8th grade, I surprised the head coach by moving from barely varsity in 7th grade to lead runner in ever race, and becoming the 3rd fastest runner ever on that course.  The rest is history as some would say.  I don't want to bore you my high school and college successes.  To summarize, x-country become my base period for a rather successful 800/1000 meter and mile career, culminating in a 2x DIII national qualifier.  I was not a distance guru - though I thoroughly enjoyed x-country, my blend of anaerobic/aerobic and fast twitch muscles screamed Middle Distance Runner (note song reference here).  

After college, much like most athletes, I didn't really have a proving ground. I struggled to maintain the training for nearly 5 years before finally tossing the shoes for (almost) good.  During those 5 years, I trained with the Fort Bragg elite Army racing team and completed my first half marathon with decent success (1:21).  After the last race, I decided to take a two week rest...which turned into a 10 year hiatus. 

My return to running was due to a massive imbalance in my personal life. Work dominated the scene.  I needed something I could put in front of my boss and not get the rebuttal.  Who could argue with staying healthy.  A firm statement that 6PM was training time, and I won't attend any more meetings after 5:30PM was accepted. Mind you, I had to be on a 6AM conference call every day as well, so morning runs were out of the question.  It took a few meeting rejections over the next month for it to really sink in with the VP that I was serious. 

About this time (Fall 2009), some of my staff, who were novice runners, prepared to run Disney Marathon.  They knew of my running past and urged me to join them.  As a 'veteran' runner, I wanted something that would push me beyond attempting to finish a marathon.  I knew with a few months of training I could finish, but finish to a Boston Qualifying Standard, and to get into 2012 Boston would be my golden challis.  Little did I know, that this drive to pursue races, events, etc that were completely new for me would be my new driving force.  (Note, I missed 2012 BQ - but made up for it with '13.  Finishing 90 minutes before the nightmare).

One thing I learned upon returning to the running scene - speed was gone and recovery takes longer! My days of training at near race pace for 10 miles, followed up the next day with a track workout were lost.  I blamed it on the lengthy time off.  However, I also took solace that skipping out on 10 years of training and the 15,000 or so miles, may have saved my joints.  I am blessed that the only issue I have now is with weak ankles, and that is only due to my desire to be on technical trail almost every day over the past three years.  While I am somewhat competitive now at the shorter distances, I have found that it takes me a good 2 miles before my pulse drops and pace can pick-up.  Long and on trail has been where I found happiness.

While training for Boston, I tried my first 50k in Alabama.  I had completed my first road marathon in the previous fall, so the extra distance didn't frighten me.  I laugh at it now, but I felt I had a legitimate shot at victory based on times from previous years. This was the beginning of my ultra education.  First eye opener about the cavalier atmosphere was at the sign-in.  The sign at the picnic table stated this isn't a true 50k, but rather closer to approximately 33 miles.  On the road, races are USATF certified...I have a GPS to map my every foot covered.  What is this roughly shit? I fell in love with the atmosphere immediately.  Honestly, I felt like I was at a Hash House Harriers weekend gathering, where there is NO pressure no matter what the talent.  Very low key.  No pressure. Camaraderie at the max.  This continued on trail as well - throughout the entire 33 miles.  Road racing, while bonds are formed, still feels to me very much an competitive race - me against you...and against the clock.  Within an Ultra, it feels like a big team event.  Don't get me wrong, there is a race up front - but watching videos of this weekend's Skyrunning championships where the top 2 crossed the finish line arm in arm, the camaraderie goes all the way to the top too.  The reason is simple to me, an ultra goes beyond the running challenge.  It is a mental and physical challenge.  You hit numerous lows.  Nutrition now is a key player. Trail hills....no road is this steep, and most ultra's have several of them before you even hit the half way point.  During an ultra, everybody has similar pains. Familiarity breeds bonding.  I hit the wall in my first 50k, and mentally called it quits at 17miles.  After sitting on the side of the trail for 10 minutes - watching countless people shuffle by - one 'experienced' runner came by and reminded me that this isn't a race against the clock or other people.  It is against me.  He promptly finished the encouragement with a fact that he stopped for an hour,20 miles into a 50k once.  It hit me, who cares if I rest 15 or 30 minutes.  What is the difference between 6hr or 6:30?  Finish is the objective.  I rested a few more minutes and promptly found my way to the finish - and forever in love with conquering the unknown challenges that I present to myself through the woods.  

Ready, set, go...

Hello half minded, self tortured, trail loving runners.

After reading several race blogs, I decided make an attempt to contribute to the binder of race reports.  First off, I am grammatically challenged.  The muscle mass encapsulated in this bulbous skull had been blessed with engineering skills.  I say had, as at 40 yrs of age, these college honed skills are now equivalent of my 6th grader. It appears our strengths at youth become nearly useless as parents, co-workers, spouses....Regardless, hopefully I do not frustrate readers with my poor writing skills.