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Garmin Connect - Profile Information for Steven_LaBranche

Wednesday, July 31, 2013

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.  


Tuesday, July 30, 2013

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.  

Monday, July 29, 2013

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.