Monday, January 30, 2006

Lili Von Shtoop and Running

Madeline Khan, as Lili, does an off key parody of dance hall saloon divas, in the movie Blazing Saddles, singing:

"I'm tired, tired of playing the game. Ain't it a freakin' shame. I'm so...let's face it. Everything below the waist is ka-put."

And so it goes. Yesterday was a hard 11 miles on some steep trails up on the ridge. I was dragging early on in the steep ascent up the trail--a residual, I think, of running 2-10+ mile runs within 48 hours of each other. At least that's what I'm going with for this excuse.

On the up side, I was able to practice fueling while running and work on evening out my pace/workload between tough climbs and steep descents (one secret is not to fall). I find that 1.5 PowerGel's per hour washed down with water keeps my energy level just right on a short run. I try to constantly sip off the packet and coupling it with water keeps me hydrating at just the right frequency. As my runs get longer, I'm going to need to add more fuel and other non-carb focused sources of energy to sustain myself. Dan and I talked about avacadoes, PB and Honey sandwiches, and other things with fat, protein and carbs. Protein takes longer to digest but will be needed to keep my body from raiding the muscles, instead.

Today, my calves are pretty sore and my hips a little stiff. Not unusual after such a vertically challenging run, but this is a piece of cake compared to what I'll face on Ohlone. 'Course it doesn't help when my Type A runner personality kicks in at the site of someone ascending ahead of me.... blowing my even pace and spiking my exertion into the anarobic level. Overall, I averaged 10 min miles--given how steep some of this was, I feel pretty good about that--this is still faster than I expect my Ohlone run average to be. My last downhill section was slow, though (around 7:40), so I was obviously a little ragged out at the end.

On the other hand, regardless of how I feel I just had to work her line in along with this picture.

Friday, January 27, 2006

Week Three Check

I'm definitely feeling stronger and faster without having to offer bone, gristle, and ligament wear as a sacrifices to the gods. Running times are up, but un-like Mecury while I've got the fleet feet, I'm missing that really cool hat and paint set.

Rampup/Sprint Intervals have been good at building anarobic capacity and are some very intense 20 minute workouts. Amazing. The strength routines have been focused on building endurance strength. One routine is the 50+. For this, I'm supposed to lift 50% my normal workout weight for each muscle group. One set. 50 times. Slowly and in PERFECT form and tempo throughout. The first 25 go pretty easy but then the burn starts. By number 50 your grunting. Now everybody grunts in the gym(even the muscle chicks), but here I am, say with 12.5lb dumbells in my hands sitting next to a guy snatching 50lb bells and I'm moaning like Atlas. You feel kind of silly. The difference is, that guy did 3 sets of 10 plus rests between each set over the same period of time I was doing my 50. Well, it makes me sound studly, but I still feel like I look goofy. On the other hand, it's working.

Today's run was 10 miles on small hills. Went great. Felt great. Yehaww!

Sunday, January 22, 2006

This is what it's all about

Sunday. Point Reyes. What a beautiful day. Gorgeous. Indescribable. The reason we live here.

Today was an unbelieveably clear and warm day. What most visitors to California don't realize is that beach weather is in the winter. Car loaded with picnic supplies, beach chairs and toys, we motored out to Point Reyes National Park to one of the prettiest beaches in northern CA.

The plan was to get there at lunch time. Bekah and the kids would eat while I put in a planned 7.45 mile trail run up the steep coastal hills along the shore line.

My run started at sea level and I had planned to climb 600' in 4.8 miles before descending back to the beach. The run started out flat and easy. In about a mile, I began the ascent from the salt marshes to the highlands beyond. Recent rains made the trail very wet with the path at times a small stream and footing muddy and wet. Quickly, I gave up on keeping my feet dry and began the wet slog up the trail; mud flying and shoes squishing. Fortunately, my Salomon's were perfect for this kind of running. The trail ascended through coastal scrub and grass land. About 3 miles in, I came across my first herd of fallow deer grazing in the newly emerging green grass brought on by winter's rains. A couple of white fallow's were in some distant groups that I came across.

The views were stunning as I ran through the scrub. I kept a nice easy pace but the NFS mileage signs were completely wrong. No way I did 2.6 miles in 32 minutes (a check later on my topo maps confirmed that the signage was done by the Stooges--in fact, I had completed 3.5 miles). An offshore wind blew in my face as I reached my course turn, 4.8 miles later. Only then did I find out that the back course was close. This meant that I had to track back on my uphill course. Instead of being 2/3 of the way there, I was now half way. My run just went from a little over 7 to just short of 10 miles!

Back to the beach in a series of descents and small ascents passing only 2 couples out hiking in the bog. My legs were covered in mud as I finally reached the beach. Emily and I played in the water as I rehydrated.

A couple lessons learned. Despite the fact that my run only climbed 600' in 9.6 miles, my pace was considerable slowed by less than ideal trail conditions. In some parts of the bog, I had to gingerly step around deep pockets of mud. This slowed my pace down to about 9:30 overall, despite good long down hill sections running at better than 7:30 mile pace. I'm starting to think that a reasonable estimate for Ohlone is 13-14 min mile pace average given the terrain....that'll mean about 7 hours over the 31 mile course.

Thursday, January 19, 2006

Small Hill Thursday

I hate running on pavement. It's one reason I took up trail running. Asphalt assuaults. Concrete creamates. After about 4 miles on the pavement, I can almost feel my knees grinding. Running on concrete sidewalks: a prescription for disaster. An even more insidious attribute of road running: the constant noise of four big tires on pavement or the lingering odor of a car smoker. But once you hit the "zone" you no longer notice it. I hit a grove and all I think about is the next step. My breathing relaxes and I hit a smooth comfortable gait. 90 steps per minute. Regular, deep breaths. My eyes take in the sky. I hardly register the guy in the massive Suburban chatting distractedly on her cell at 20mph above the speed limit cutting dangerously close to me at the road's extreme edge...well almost.

I pounded out 7.5 miles today over the rolling hill course today. Ramp-ups and strength exercises seem to already having a positive effect. I ran to maintain about a level 6-7 effort or a high Zone 3--just slightly higher an effort than I expect to expend on my run through the Ohlone. My flat course mile time was a about 7:25 which kind of stunned me. With hills, my average came down to about 8 minute miles. Clearly, I was running faster at a lower work effort. Must remember to double up on Turkey Jerkey.

Speaking of which, I was starving all day. I ate about 6 meals and just about every thing with as much protein as possible--not consciously--responding to my body's demands. For lunch, I wolfed down a 3 serving packet of tuna fish: that gave me about 32g of protein (and about 4ml of mercury, I'm sure).

By the end of Thursday, I'm usually pretty tired. By then, I've accumulated 3 hard days of muscle stress and, of course, working hours and sleep routine, exacerbates the fatigue. Last Friday, I was dreading the day's 50+ routine. Tomorrow, Dan and I will meet and do the 50+ together and he'll introduce some pilates into my routine. We'll see how that goes.

Wednesday, January 18, 2006

Ramp-ups


Twenty minutes today on the elliptical. That's it. But a mad 20 at that.

Ramp-ups start at a level of effort of 5 (where 10 is as hard as you can go) for 5 minutes, then a minute at a 6 effort level, then a minute at 7, then at 8, and a minute at 9, then back to 5, up to 7, 8 9, and 10, and back to 5 to cool down.

They're devilishly evil. In theory it sounds pretty simple, but by the time you reach 10 your eyeballs begin to bulge. And the fat guy next to you wonders what your problem is.

Sunday, January 15, 2006

Uphill

Today was uphill training day. I hit the Pleasanton Ridge for short 5.25 mile run today. Yeah, I know the plan called for 4, but the weather was beautiful...endless visibility (I just got a glimpse of the back of my head, it was so clear).

The trailhead starts at 700' elevation (about 300' above the surrounding valley) and in 2 miles gains another 500'. It tops out on a rolling ridge line with some fantastic views of the Tri-Valley to the east. Today, you could actually see the Sierra's snowy crestline 100 miles to the east.

The first half of the run is a rather mild incline but steep enough to slow my usual 7:30/mile training pace to 9 minutes/mile. The remaining mile takes a decided pitch up, especially in the last 1/3 of a mile and knocks my pace down to about 10 min/mile. I'm likely to see a LOT of this kind of hill on my run through the Ohlone.

Being this was Sunday, the trail was loaded with weekend moutain bikers, hikers, and dog walkers (some knuckleheads try to combine 2 or more of these at time leading to predictable results). Unfortunately, this kicks in my type A urge to run faster than I should. Overtaking a weekend rider on foot satifies the sadistic side of me, but in fairness, even strong riders would have a hard time beating a runner up the hill. My best time on my bike up this hill is only 2 minutes faster than my run. And the last 1/3 of the hill, I doubt Lance could ride faster than a strong runner. However, he is a minor deity, so I may be wrong on that one.

The run was exceptional..whether because of the rest the day before or because my weekly run miles were lower and thus I was more rested, or what?... and I equalled my fastest climb time.

Saturday, January 14, 2006

Day off

Whoohoo!! Day off! Nothing on the schedule but kicking back. Its a rainy Saturday so the timing couldn't be better.

On the other hand, I just watched a cadre of the "Huffers and Puffers" run by in the rain and felt a pang of guilt for not being out on the trail.

There's a bit of primordial fun trail running in nasty conditions. One of my favorite runs happened last year during a blustery spring storm. The winds were howling, rain came down in sheets, and the trail was 7 miles of mud and puddles. The trail ascended from the staging area to a rolling ridge line and as I topped out I couldn't help give a "WHOOP" of joy. I felt really alive and connected to the energy of the winds, the waving trees, the sounds of rain on path, and the bright green carpet of spring grass that swirled with every powerful gust. I alone was enjoying it--not another soul (thus confirming my madness) crossed my path. That is, until a Red Tail Hawk soared past me at nearly eye-level, swooping and twisting through the trees and riding the wind like a snow-boarder in a half-pipe. I swear that hawk was enjoying the ride and the show as much as I.

Friday, January 13, 2006

Time

Let me be honest. I'm very lucky.

My job allows me to work from home: no commute, but for the 13 steps down the stairs to my computer. Time: at least an hour and a half a day not spent gazing at this guy's bumper sticker.

I have very flexible work hours. And while I haven't read her thesis ("Det flexibla arbetets villkor om självförvaltandets kompetens")-mainly because I dont' speak Swedish--I do know I have pretty good time management skills and no disruptive coworkers popping into my cube.

My team is largely virtual and changes based upon the project. Because they are widely dispersed over many different timezones, my hours can and often have to be very flexible.

I'm an early riser. I like to start working by 6am. That means my day can end early enough that there's plenty of daylight left for other things.

Most of all, I have a family that understands my obsession, tolerates it to the point of what might be described as supportive, and is probably happy that I didn't take up fast cars and NASCAR women.

And Dan was kind enough to make sure I only spent long hours running my ass off during the weekend.

Thursday, January 12, 2006

Turkey Jerky

Protein. I need to eat lots of it. Growing muscles and everything. Dan wants me to shoot for 80-100g per day. Since cow rustling isn't a misdemeanor, finding alternative, healthy sources is a tough and constant foraging exercise.

Breakfast is usually Fega Greek Style Yogurt (20g) with Granola on top (French Vanilla just to piss off my conservative friends). Mid-morning or afternoon snacks, I've found Turkey Jerky (14g per 1 oz serving) is a delightful way to sharpen my teeth and build my jaw muscles.

Wednesday, January 11, 2006

The Plan

Dan's plan was to train my body for endurance strength without burning out my body in the process.

But, Dan! I want to run, you're cutting me back!

His response: "I’m cool w/the extra mileage but intentionally scaled back the miles in the early weeks to give your body a chance to get used to integrating the high-intensity strength, high-intensity cardio and Pilates, none of which you’re currently doing. The other feature I like in mine is that you are combining strength with your flat run (which you should do at a faster pace than a longer flat or a hilly run.) The thing is that even a less intense 6-day per week schedule for six weeks I think is ill-advised, because of the greater risk of injury and burnout. That’s why I gave you two rest days. It’s still a 2.5/1 work/rest day ratio. Very ambitious. Don’t get hung up on the accumulated miles for the wrong reasons (you like to run and you feel that the diminishing returns point re: wear and tear on the joints is much further out than it might actually be.)...(this will be a big help to your biomechanics and core endurance, so don’t scoff, runner boy!)

Dang, I hate logic. So Dan wins. And, I think..strike that...know it'll work. So, here' s the Plan (cue angels singing).

W/E

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Jan 15

(off)

Strength - 20/5; run 5 f

Sprint Intervals

run 6 h

50+; Pilates

(off)

run 4 H

Jan 22

(off)

Strength - 20/5; run 5 f

Ramp Ups

run 6 h

50+; Pilates

(off)

run 4 H

Jan 29

(off)

Strength - 20/5; run 5 f

S/I

run 8 h

50+; Pilates

(off)

run 7 H

Feb 05

(off)

Strength - 20/5; run 5 f

R/U

run 10 h

50+; Pilates

(off)

run 10 H

Feb 12

(off)

Strength - 20/5; run 5 f

S/I

run 12 h

50+; Pilates

(off)

run 15 H

Feb 19

(off)

Strength - 20/5; run 5 f

R/U

run 6 h

50+; Pilates

(off)

run 8 H

Feb 26

(off)

Strength - 20/5; run 5 f

S/I

run 8 h

50+; Pilates

(off)

run 10 H

Mar 05

(off)

Strength - 20/5; run 5 f

R/U

run 10 h

50+; Pilates

(off)

run 16 H

Mar 12

(off)

Strength - 20/5; run 5 f

S/I

run 12 h

50+; Pilates

(off)

run 18 H

Mar 19

(off)

Strength - 20/5; run 5 f

R/U

run 10 h

50+; Pilates

(off)

run 20 H

Mar 26

(off)

Strength - 20/5; run 5 f

S/I

run 8 h

50+; Pilates

(off)

run 22 H

Apr 02

(off)

Strength - 20/5; run 5 f

R/U

run 10 H

50+; Pilates

(off)

run 16 H

Apr 09

(off)

50+; Pilates

S/I

(off)

50+; Pilates

(off)

run 4 H

Apr 16

(off)

50+; Pilates

run 10 f

(off)

(off)

(off)

Ohlone Run

"f" means he wants flat runs, "h" means small hills, and "H" means torture yourself freely. So, I got that going for me.

Developing a plan

The commitment made, the hard work has begun. But every big goal needs a plan, and this being an ambitious endeavor at that, the plan had to be good.

In roughly 16 weeks I need to be ready to run 31 miles over some incredibly tough terrain. My course would take me up 7,800 feet and descend 7,440 feet in a double hump of pain. Most marathon's are relatively flat and have evenly spaced aid stations stocked with liquids and food. A marathon runner has a nice paved road devoid of toe breaking rocks and tree roots or ankle turning washouts and gopher holes. This ultramarathon will be unsupported, meaning everything I need to get from start to finish needs to be on my back. This will add additional weight to carry and increase work and wear and tear. Constantly varying terrain and footing is going to mean additional muscle work to provide stability and constant changes in power.

Last saturday, I ran a steady 2 hour run at an 8:15 pace over flat ground and some streets and covered 14.75 miles-- a little less than half the distance I'll cover at Ohlone. But, my course elevation gain and descent will whittle down my pace to an average of 12-15 minute miles. That means I have to plan on 6-8 hours of running. As the Race director for the Ohlone 50K told me, "No one runs the whole course. Plan on walking 60% of some hills and work on your race pace to conserve energy ."

Cue Dan.... Dan's been my personal trainer for about a year. He's done some amazing things for me in refining my physical conditioning and nutrition. Last year's race gains wouldn't have happened without his training and advice. He has defined a training regime that I used to build endurance strength for 12 hour multisport racing. Now I need his help on putting together a plan that will condition me for 6-8 hours of running and major muscle fatigue.

So, I went to Dan with MY plan it was based upon traditional ultramarathon training plans: build on your base running (mine's about 25-28 miles per week) and grow it 10% per week to about 55 miles per week. I can do that, I thought. It'll mean 5 days/week running and 6days by mid Feb. No problem.

Dan puked on my plan.


I celebrate myself; And what I assume you shall assume; For every atom belonging to me, as good belongs to you.

The smoke of my own breath; Echoes, ripples, buzz’d whispers, love-root, silk-thread, crotch and vine; My respiration and inspiration, the beating of my heart, the passing of blood and air through my lungs; The sniff of green leaves and dry leaves, and of the shore, and dark-color’d sea-rocks, and of hay in the barn; The sound of the belch’d words of my voice, words loos’d to the eddies of the wind; A few light kisses, a few embraces, a reaching around of arms; The play of shine and shade on the trees as the supple boughs wag; The delight alone, or in the rush of the streets, or along the fields and hill-sides; The feeling of health, the full-noon trill, the song of me rising from bed and meeting the sun.
-Walt Whitman. Leaves of Grass. 1900.


I've decided that a 45th birthday deserves a little extra celebration. I'm going to run the 50K (31 miles) by myself. On my birthday. Alone.

Tuesday, January 10, 2006

Evolving motivation


At the end of last year's finale race at Tahoe Blue, Team Tenemos Frijoles had reason to be proud. We had evolved from rank-ass amateur status as a team of middle age "had beans" to a finishing on a tough race course just behind the pro-teams. We ended the racing season strong. With that accomplishment, I entered the post-season wanting a new goal for the Spring.

I've always loved the outdoor life or at least the allure and romance of it. As a youngster, my Dad often took me hiking the AT in northern GA or bird hunting in Sandersville on the property of my Grandad's cannery (now shuttered). Together, as adults--Dad in his 70's and still stronger than most at 50-- we paddled the Allagash Wilderness together.

Adventure Racing allowed me to combine a lot of these outdoor focused activities together along with a high test blend of sweat, competitiveness, and thrill seeking. But Trail running really connected me to the solitude and beauty of the outdoors.

Having done a few trail races as conditioning for adventure racing, I was interested in finding something local, fun, and tough. Dean Karnatzes and his "Ultramarathon Man" become another motivational book that lead me to finding something truely challanging. My search led me to this race from Mission Peak in Fremont, CA across the steep coastal mountains to Lake Del Valle outside Livermore, CA.

Background

Three years ago, pulp-fiction became a catalyst for personal change. "Four Days to Vera Cruz" certainly entertained and intrgiued me with the fictional travails of an adventure racer but it also peaked my interest in the sport all together.

While I was fairly active, I was moving into middle age on autopilot surrendering too easily to the Sirens of Sedentary Living and participation in the corporate rat race. Sure, I trotted out a few miles running each week (or maybe every two) and could still chase a soccer ball for a few minutes before finding a good excuse to ease up the chase ("I'm okay, not a problem, just a little sore from pushing away from the table last night, guys.")

That book got me thinking. And there's no doubt that subconciously, pending middle-age crises perhaps had some impact. But Phillips energized me and motivated me. I decided I had to try this sport (sans drug smuggling cartels with psychotic trackers).

Enter my friend, we shall call "Racer X". RacerX was equally bonkers and a match with our Type A physical proclivity to self-inflict pain. We liked to push ourselves. Little did we know we'd need it.

The stage was set. And we found our first trial: the Silver Sage, part of the Big Blue Adventure Race 12 hour race series. We trained (or so we thought) and found out how much we really needed to train more.

Fast forward 2 years. We're training for our 3rd year of racing and have steadily moved up and become pretty competitive for an amateur team. We ride hard. We learned to navigate effectively. And race more efficiently. We took on a personal trainer to help us train better. Sure, we're mid-40's, but not doing too badly for old farts.