Good Advice

Caveat Emptor: My training notes are those of an amateur.

You want real advice? Ask one of these guys.

I've raced against Silly Rabbits in some 12 hour races. They are strong, tough competitors who are fun to watch. My vantage point is usually a couple hours to the rear of them.

Training Notes

Here's some random things I've learned, practiced, or ignored to my detriment over the last few years:

• During a race, if food starts becoming un-tasty, hard to eat, or I start to lose my appetite, that's a pretty strong indication I'm dehydrated.
  
• One Power Gel every 40 minutes is what I need to stay fueled properly for any race that will last 2 hours or more. I start fueling immediately when racing but my intake is in nibbles and small bites . I try to make the Gel last a full 40 minutes. I wash every nibble down with water. This helps to stave off dehydration problems and ensure I'm adequately hydrating.
• After every 3rd Gel, (2 hours) I substitute a Power Bar (Caramel Crunch is my preferred) in lieu of a Power Gel. I make it last 40 minutes too. Too much fuel in the belly means too much blood in the stomach and that much less for muscles to oxygenate.
• The fueling strategy above works great for running. Riding is more difficult. I recently got a Gel bottle and Bento box to make it easier to easily access fuel and to nibble away. Gel packs while riding can rarely be nibbled...it's an all or nothing proposition. The Gel bottle seems to eliminate that problem. The Bento box helps keep the Gel bottle and other fuel in easy reach..no stops to fumble for fuel.
  
• For 8 hour plus races, a peanut butter honey sandwich works fine for "lunch." I stretch the consumption out over 40 minutes also. Pop a bite in, let it sit, and sip water to wash it down. Same as eating a bar.
• Pre-race or pre-brick meals are critical to performing well. I strive for portion sizes of 1/3 carbs (usually a pasta), 1/3 protein/fat source (usually chicken or salmon), and 1/3 rich veggie (usually spinach).
  
• 5 days straight of training, regardless of cross-training to offset wear and tear, is draining. I rarely do this except in heavy training weeks. Normally, I get a rest day once every 3 days. Usually, its Monday train, Tuesday off, Wed-Fri train, and train either Sat or Sun. Sometimes I schedule both Sat and Sun as training dates and make Friday an off-day instead.
• Except on a treadmill or in the gym, I can't work out to music. Besides, I'm outside and on the trail with ears dedicated to listening for the whistling of the claws of a leaping mountain lion.
• I'm convinced that upper body work is as important for me as a runner and biker as intense cardio work. I hate it, but have seen great benefits from working on overall strength and balance.
  
• Pilates is silly looking but highly effective at building core strength and balance. Things I must have on the trail.
• At 45, I'm not expecting to win any gold medals. Unless they hand them out for having fun. That said, I'm a typical Type A: I'm always competing.
  

Disaster, Recovery, Perspective

Racer X, my training and Adventure Racing partner, tore the meniscus in his right knee. That pretty much dumps this season's races. We're both bummed. For him, it's clearly a big blow--he's facing possible surgery and a few weeks of recovery. Maybe he can be prepared for our October 24 hour race, and we haven't written it off, but the odds are high against it.

For now, I need to recalibrate my goals and training regime. Having a goal provides motivation and drives away the easy and convenient excuses for slacking off or toning down the intensity. Maybe I should coast, but it's not my style. Let's face it, training can sometimes be painful so goals are wonderful reminders at times when the mind says "how about a Sundae instead?"

Because our ARs are skewed towards long cross-country mountain biking, my running distances and times have definitely been far shorter than in the Spring when I trained exclusively for a 50K. As my last post indicates, I love mountain biking too. But, there's only so much time and energy the fully employed family man can afford. So, accordingly, mountain biking was taking up a lot more of my schedule.

With Racer X out for a while, I'm going to try and balance that out somewhat. I love trail running. Today's run reminded me of what I do love about it. I put in a short, steep hill run today up on my favorite local trail. Just a 5.2mi loop with about 800' elevation game; but a good quad and calf power builder. I was the first out on the trail at 0645 and the morning East Bay area sky was it's usual cool, dry, and clear. I hit the top and had to stop--not 'cause I was winded--just needed to take in the beautiful vista that covered the ridgeline forest and the stirring activity of the valley citizens below me. I'm reminded on days like this that one reason I love trail running is not just the chance to get away from the noise and the bustle of city streets, but the chance to get quickly and deep within nature itself and take in great vistas or views of bob-cats, turkeys, deer--nature's bustle of activity.

So, I'm going to reset some goals. Maybe I'll do some half-marathon trail runs for now. This fall I have 4 days in Italy--I hope to run Chamonix or the Matterhorn area. I need to train and be ready for that. I can't wait.