Recovery Discussion

I meant to write this up earlier in the week.  Recovery is the most important part of any training cycle.  While you rest, the taxed system is responding to the stress at the cellular level (this is where what you eat/drink is critical after a run).  The trained system will 'normalize', having now raised the bar to what homeostasis is in a belief this level of stress may be normal.  You get stronger or faster with less effort as the body has adjusted.

Active recovery is most desired, where one is still exercising, but typically a different muscular/skeletal system.  This allows for the taxed systems to recovery by being left alone.  As an example, a runner may jump on the bike, hit a pool, weights, etc.  Running still can take the form of active recovery, as long as the length and pace/effort are drastically short of the standard.

I don't own a membership to the YMCA (none around here actually).  Yes, we have an ocean - but I am fearful the fish will eat me.  I am not into the bike scene, mostly because cars scare me.  I know...excuses.  Instead, I pursue active recovery through shorter + easier runs.  My preference is to find somebody that is slower than I to run with - otherwise I am on my own to manage it.  When solo, I go barefoot at times.  Sometimes no watch.  Whatever it takes to break away from any desire to maintain a respectable pace.   I'll even bring the little LaBranches with me.

This active recovery approach typically means I need two runs to recovery before considering any hard running.  Amazingly, it is actually a run and a half, as I often feel like I've crested the peak of fatigue in the middle of the second run.  The second half of those runs I feel invigorated, fresh, and ready to go. I literally can feel the moment it shifts. I still hold back the effort, as the run's purpose is to fully recover.

After my 23 mile run yesterday I have found today to be a bit of a challenge to even walk around the house.  I am lethargic, despite the volume of calories I drank/ate after Sunday's long run.  Overnight, I lost nearly 4 lbs - so this morning was a meal and snack fest.  Finally felt like the energy had returned by 3PM.  Given how the legs feel now, I am entertaining a different active recovery.  Walking.  Before making the decision, I am waiting on a friend to let me know if she can run with me.  Her pace may be all that I need today.  Plus we talk about her Boston experience!

Week 5 Summary

Supercompensation week done.  I was slightly under the target of 85, mainly due to an unplanned day off this Friday.  Spending time with the family was more important to me that evening.  Generally pleased, especially knowing this was the first time I've done two super long runs in a week (Tuesday 3hrs, Sunday 4hrs).  Will use the first part of Week #6 as a recovery and add another 4 hr run over the weekend (solo).

Started the Yoga for Runners program.  Oiy!   Must remain committed to this and Wharton's Stretch Plan to improve my flexibility and biomechanics.

Miles: 76
ToF: 11hrs 42min
Elevation: 10,548 ft (139 ft/mile)

Stressing the body and the mind

Finished the second day of hell week. I'll admit it, I assembled the training plan more than a month ago.  Even then, I looked at this week with enormous fear.

Technically, this entire week is a known as supercompensation or periodization.  This is where we stress the body, pushing it to the its threshold.  This is immediately followed by a recovery cycle, where the body adapts to the stimulation and improves in the areas stressed. Typically, periodization are mini blocks within a week - 2 or 3 hard workouts followed by 2 days of recovery after each. Supercompensation is more of a macro view,  where the entire week is the stress period.  It doesn't mean I forego recovery days during the week, it simply means the week should be present so much stress that we use the following week as the adaptation phase.

I planned this week to be extremely taxing on my endurance/aerobic capabilities.  After three successive weeks of modest mileage (44,48,60), week 4 was a recovery week (33 miles).  This week, is a sudden jump to 85 miles, mostly the result of 2 super long days (Today 3hrs and Saturday/Sunday a 4 hr). With week 6 mostly dedicated to recovery, I hope to see a spectacular increase in my endurance capabilities within a couple of weeks as the body adapts through next week to the stress presented this week.

After finishing Monday's controlled 11 miler (road, 7:53mpm), the anxiety inmediately kicked in about Tuesday's run. Partially due to the fact I was a bit worn out near the end of Monday's run.  I also hadn't decided where I would run. I was initially thinking of two road loops (8 miler + 11 miler), but I dreaded the thought of pounding on the road that long, and was fully aware I would probably go to fast. When the Tuesday morning internal alarm clock went off, I was still tired and remained in bed nearly 90 min past normal wake up...clearly a sign the body was tired - more anxiety building. By the afternoon, I settled on a course, three repeats of a 10k trail loop that I run on occasion with the local running club (Mohegan Striders).  It is a bit hilly, with some light technical single track.  I felt that I could stomach 9 - 10 mpm pace there as that is slightly faster than the standard Mohegan Striderss group pace on this trail. Basically, I figured I already knew what this pace felt like on that trail.

I started at 5pm. Temperature was perfect, low 70s with barely any humidity.  I couldn't ask for more perfect conditions. Despite this, I was flat out miserable at the start. I just didn't have the mental fortitude.  In the first mile I did a full systems check - nothing left over from Monday's 10 mile run.  Legs weren't sore. No aches or pains.  I just mentally dreaded the thought of what was to come. I started to remind myself to focus on the current situation, not the future.  By mile 3, something clicked. I suddenly felt fluid, light, and mentally positive. This held up for the next 9 miles, when at the start of lap 3 I as realized my legs were starting to tighten. Over the last lap, I reminded myself to "take what the course gives you". I didn't push the uphills. I suffered through them.  I went into oxygen debt despite a turtle like crawl up the hills. I did, however, force the legs to release and work the flats and downhills.  My preference would have been to sit back and jog into the finish.  Knowing the ultramarathon distance guarantees tired legs for at least the second half of any race - I want to train my mind and body to not get lethargic in the later stages. I need to be able to respond when presented with opportunities to improve my position.
So far, 29.5 miles for the week. Couple days of significantly lower miles before a 10 on Friday and the Sunday's 4hr in Arcadia with Sean.  On pace...now feeling better mentally.

Today's garmin readout:  http://connect.garmin.com/activity/528161453

Official: Western States Endurance Run Course Preview - Presented by Ult...

I am in my second year of a multi-year attempt to earn a place at the start, and accomplish the goal of earning the finishers belt buckle for the world's oldest 100m ultramarathon.  This is a video of the course, and you can quickly see what views inspire me while out on these epic runs.  I have two tickets for the December drawing for the 2015 June race. Fingers crossed till then!



Courtesy of UltraSportsLive.TV 2014

Week 4 Summary

Not much this week - given it was my recovery week as part of my 3:1 cycle.

Elevation sort of snuck in, which is causing me to question my Garmin FR 910XT.  I am not concerned though.  Running was easy going, and quite fun.  The fun is what I was after, means I am not mentally tired anymore, which typically happens after a few weeks of hard training.  Near the end however, my body felt a bit fatigue - probably the result of a horrible sleeping week.

Week 4
Miles: 33.26
ToF: 5hr 19min
Elevation: 5,738 feet (172 ft/mile)

Arcadia Fun Day #2

Today's run rocked. 

What makes a run exciting for me? 

We all have those days of effortless lightening fast pace that sets PRs, FKT, or other generally quick course times.  This feeling is shared by many runners on a great fast run.  You feel fast and are not working at it.   I love those days, but today wasn't the case.

Today there was a) no self prescribed pressure to run any kind of pace and b) new terrain to explore. I felt free and full of excitement. I was light on my feet.  More like dancing along the trail.  Time wasn't a concern. I stopped so frequently to verify which trail I was intersecting, that I texted Heather the excitement and warned her of my later than planned arrival. The route was originally predetermined, but a change was introduced after a mile, and ad hoc we went.  We stopped at a worn out back-country camp shelter, an early 1800s cemetery, and a waterfall.  The terrain varied from loose beach like equestrian trail sand, gravel roads, technical single track, and pine straw trail.  There was so much to take in and enjoy. Is this part of RI a sneak peak of runner's heaven?

Exploring and conquering the unknown...yeah, that is it!

Water Playtime

Ran through a small section of Arcadia State Park with Ainsleigh.  Had this to reward myself.  Not that it was exceptionally hot, or that I ran mega miles.  Nope 82 humid degrees for four miles was good enough reason for me to soak it up in a 5' waterfall!! Hope to take the family here this evening as well.

Lov'n my recovery week!!!

Week 3 Summary

Good week.  Very pleased with handling of the targeted workout days.  Felt the fatigue a bit on Saturday's long slow day.  Given how good I felt Sunday, I suspect it was due to Friday's effort.  Completed the first 3 week training phase, and will enjoy the recovery week this fourth week.  Will probably start to ramp it up later in the week/weekend as prepare for a very tough week 5 (85 miles).

Support excited about the Father's Day gifts.  Really needed these.   Wharton's Active Isolated Stretching, Intro and intermediate yoga for runners DVDs, intro to pilate, and rollers.  New running clothes as well.

Week 3
Miles: 60.38
ToF: 8hr 55min
Elevation: 8,901 feet (147 ft/mile)

Threshold Training

Plan for this past Tuesday was a 10 mile road run, with a 3 mile component at my estimated Lactic Threshold (LT) pace (6:45mpm).  3 mile warm up, LT session, then 4 mile recovery.

Many ultra-runners will argue that I shouldn't spend time on LT, and more time on honing my long distance endurance by improving my aerobic threshold training with super long runs and back-to-back long runs.    The philosophy is to train the body to learn how to go longer faster without creating lactic acid.  Aerobic respiration uses oxygen and glycogen stores to product energy, without generating the by-product of lactic acid.  In my opinion, the problem with a complete focus in the aerobic training zone is that our body and running form become stiff.  Anaerobic / Speed training develops develop running efficiency, economy, and restores proper running form and stride cadence.

I am not forgoing super long training runs as I have several +4hr training runs over the next few months, along with some back-to-back sessions and long double run days.  These will focus on developing my aerobic threshold.

This is a change in approach when compared to how I previously prepared for my marathons or ultras.  My belief is that a change in approach is necessary. The previous focus on miles and extended Time on Feet (ToF), while achieved the desired result of simply finishing, won't generate faster times.  With this new approach, I am now eager to establish new PRs, significantly under this past year's accomplishments.

Full circle, Tuesday's workout went very well. I beat the marks. I am extremely grateful that Chad was there to pace me through this.  It wasn't much of a workout for him, so he was willing to assist.  The 3 mile LT portion was, as expected, most difficult during the last mile. My splits were all under the target: 6:40, 6:33, and 6:35. Warm-up was on target (7:45mpm) and cool down was quicker than expected (7:30mpm).  I had to stop a minute and catch my breath after the threshold workout.  That evening, I felt the huge energy expense of this run. It was a workout for sure!

Mentally this was a struggle. Afterwards, a bit of a downer as I, illogically, expected 6:30s not to strain my system.  Oddly enough, before the workout, I assumed 6:40s would start to take its toll after the 2nd mile.  It did. I am not sure what brought about the post run concerns. The upside, I am very familiar with my body's adaptation process.   I will see immediate results as my day to day training pace will improve within a few days.  Long term, these type of LT and Aerobic Threshold (AT) training will drop my pace as the body adapts.

My hope is that by fall, a sub 6:30 mpm half marathon is well within my grasp.  This should translate to a Marathon PR at MCM in late October, and culminates in my season 'A' race PR performance at JFK50.

Next workout this week - hilly 8 miles Friday and long 17 miles Saturday.  Nice.....powering into the recovery week!

Streaking....not that streaking!!!

I haven't had a day off since May 22nd.  Going on three weeks straight.  My legs aren't toast yet.  This is approaching my longest streak, I think.  I don't track this.

Running streaks are a touchy subject amongst runners and coaches.  I for one, will take days off to recover or accommodate personal/work conflicts if nothing is possible.  I usually try and save them for my recovery week.  I am a strong believer in the adaption process as part of a supercompensation training plan, where recovery is when the body adapts to the stresses presented during the hard training period and new levels of fitness are reached.  Yes, you can have have easy run days and almost reach the same level of recovery, but the same level of rest cannot be achieved as compared to a day off or active recovery (walk, bike, swim, but no run).

While I believe a day off won't bother me...my wife will say differently, I apparently get grumpy.  I think these tends to happen when I take an unplanned day off.

My training partner hasn't missed a day in approximately 17 years.  I warned him that if my current streak continues, I'll catch him by surprise.

Screw that.  I am taking a day off next week...family camping trip.  Staying in a log cabin with heated swimming pools and an arcade. Go ahead and mock me.


For more information on supercompensation, refer to the following two blogs.  I will write more on this cycle at a later date, both in terms of inter and intra week.  The biggest mistake I see in novice runners trying to improve is they do not include variability. They run a 5k four days a week...for weeks on end.  More to come on that....

• http://maximumperformancerunning.blogspot.com/2014/02/spotlight-14-day-micro-cycle.html
• http://www.copacabanarunners.net/i-supercompensation.html

Week 2 Summary

Missed posting this last week.  Great start to the training program. Only miss was with week 2 mileage, due to a much shorter long run Sunday.  14 days of running.  Long runs increased, and elevation was significant.  

The highlight of the two weeks was my Sunday super long run through Sleeping Giant State Park. The elevation profile and super technical terrain slowed me down so much that I didn't reach my 15 mile target.  The positive was 11miles and 3,500 feet. I haven't had that much ascent since the Grand Canyon run. My ToF nearly a full hour longer than any run over the previous two weeks. 

Week 3 is normally a recovery week. However, kids vacation and family camping trip during week 4, have me pushing the envelop a bit. Goal is 60+ miles for the 3rd week with good tempo run and plenty of hills. 

Core and flexibility fell off. I had to go to physical therapy for an inflamed bursa on my right hip, underneath the IT band. This was the result of T25 day 1.  More foam roller and yoga for week 3. 

Week 1

Week: 44.56

ToF: 6:26

Elevation: 5,489 Feet (123ft/mile)

Week 2

Miles: 48.85

ToF: 8:03

Elevation: 8,685 Feet (177ft/mile)

Running vs Training

Running is easy. Training is hard. 

I am hell bent on actually training for JFK50.   I haven't really trained for a targeted race since 2011, when I went after my Boston Qualifier. Since that Hartford Marathon,  I've run a lot--but not fully trained.  While preparing for both my 50 and 100milers, I had long training runs, late night runs, high mileage weeks, and even low mileage ones. Occasionally I'd do some speed (Fartlek or track), but these were never planned more than a week out. Maybe just a few days earlier. There was never a plan to work anything beyond endurance.

All too often I ran by how I felt.  The daily mileage was planned well in advance, but the effort was determined on the fly.  If I felt strong and frisky - I'd run hard. If I was fatigued, I ran slow.  

My new approach won't allow for that flexibility.  On set days I will run specific workouts, planned weeks out. Recovery days must be adhered too closely.  Hopefully this will have me ready for each workout. However, if I am tired, the workout will go ahead.  The idea is to train the body and mind to push regardless of my current state.  I will even setup some hard training on days I expect to be fatigued.

My first scheduled workout was Monday - and I had no idea if I had signed up for too much. 8 miles, with a long fartlek session over the last 5 miles. It was only two days after my weekly long run of 10 miles.  The goal was to warm-up at a brisker pace than my typical training run start. I targeted an average 7:45.  Each recovery half mile was to be at this pace as well.  This isn't too fast for me, as it is within 30 seconds of my marathon pace. My goal was to experience a solid start and avoid a major drop off for the recoveries. I was to start out at 7:00 mpm for the first 1/2me pick up, and each subsequent one thereafter would be 15 seconds pace per mile faster.  My last being a sub 6:00. 

The workout went great. I hit the targets, and even struggled to hit the mark on the last pick up. It was a huge mental victory for me to hit those last splits, pushing through the fatigue as I did. Being this early in the training program, it only encourages me, that if this continues to progress, I'll have the leg turnover for a fantastic marathon in Oct (Marine Corp). A good Marine Corp will build confidence going into JFK50.  Mental strength is as important as running strength!