Road Love

'Insanity is doing the same thing over and over, and expecting a different result.' — Albert Einstein

So there have been some changes in my preparation for the fall racing season.

• New diet. Not quite a vegetarian, but darn close. Going on three weeks and I am feeling good and seeing the results.  Lost weight, with no energy loss or running fatigue. I will shed 20lbs before my October races. All through healthier eating, not via a starvation diet. This weight loss is significant, and should be noticeable during my running. 

• Core and flexibility.  While it hasn't fully taken effect as a daily effort, I am putting in at least three days a week of stretching.  Core starts up (again) next week. Most of my long races have had an issue as the result of poor core strength and flexibility. I am determined to  not let this continue. I am working with a physical therapist, investigating yoga for runners, and even have a P90x type DVD set (borrowed). 

• New training approach.  I fell in love with ultras in large part as it meant I had an excuse to spend all my training time on trails. Marathons, and in general all road racing, fell out of favor with me. I discovered my body could handle more miles on trail than road. Road translated to hip and shin issues. So I have avoided it unless forced too.  Here is the rub-speed work brings about efficiency. Long strides.  High knees.  Huge heel kick backs. Roads can be speed work to an ultra runner.   Running on trails is more about short strides, with feet always low to the ground to allow for quick response to varied terrain.  I haven't had any issues with the change in stride, and found I felt comfortable with the shorter strides.  JFK50 is fast, with a flat 26.3 mile section in the middle. I realized I need to find that efficiency again, while still building on my endurance and maintaining trail legs. The answer is mixing road runs and track sessions into the plan.  

Wednesday's run was a planned 7.7m road effort. Not as hilly as I would like for my daily challenge (target > 150 ft per mile), but ends with a succession of 3 hills over the last 3/4 mile, climbing +300 feet in total. When I am on my game, I barely notice the hills. Today, the hills weren't much of a struggle. Throughout the run, I was coasting at 7:20-7:30 mpm without much effort. In fact, I was trying to pull back on the pace. It is a great feeling to have, but must be managed. It is too easy to take off and go hard.

While running one section, I decided to evaluate my stride and noticed a very short stride with low knees and a very short kick back.  Having confirmed my inefficient stride needs work, the road time is welcomed...

 

Hill #2, Oxoboxo Dam Road, 1/2 mile to finish and 115 feet up to go
(by trail standards, not much)