Substitution

Friday's routine called for a 7 mile small hill run. However, my left ankle woke up angry at me and barked with some minor pain on every step. It wasn't bad and probably something I could have run through but that seemed like a mistake. I suspected it was some minor muscle inflammation brought on by the amp up of my training. Turns out that was probably exactly it. I've avoided any running injuries for several years now by not over-training or adding too many miles too quickly. Despite having a nice 20 mile/week run base, I'm worried I may have tried to pour on too much new activity too soon.

Instead of the run, I grabbed the road bike and headed out for and hour+ ride as an aerobic substitution. I threw in a good long hill up Kilkare Canyon , a local training favorite, along with a few smaller ones just to make sure that I got some equivalency. And all without stressing out the left ankle.

The ride was excellent. I felt very strong and was able to keep a 17+mile pace despite a long ascent up Kilkare.

Later that night I spent some time rubbing muscles along the calf, chin, and ankle. What really surprised me was how tight the muscle was along my foot when I stretched my big toe! Wow. There was a lot of tension down there.

It's still a little tight, but I'll do some more massaging tonight and hopefully it will be ready for tomorrow's 7 mile Big Hill + 10 mile Bike ride.

Total time: 1:14
Miles: 21.1 @17.1 mph avg

Dream, Focus

In a long training cycle, when do you dream and when do you focus on the work at hand?

Sometimes I find I am zeroed in on my immediate actions: regulate my breathing, tune my pace, adjust my cadence, up my work level, tweak my tempo, glide, float, focus.

Sometimes I find myself deep in problem solving, dreaming my way through a problem, acting out on a plan, envisioning what I will do, taking in the view around me, tuning out the pain, tuning out the repetitive, anything but the now.

Yesterday, the routine was my first through the medium intensity of weights and jump rope intervals. I was totaly focused on form, posture, rhythm, tuning, and feedback. Today's 5 mile run was all about being somewhere else, distraction, and daydreaming.

In the first instance, I followed what experts describe as the focus of athletes need to get in the "zone" that results in performance gains. Bio-feedback techniques help train athletes to focus their efforts, achieve the zone, and excel by "de-icing" the body from the performance robbing aspects of stress.

Daydreaming or distraction may be considered "useless suffering" in that the athletes focus isn't on improving the performance but instead finding distraction from performance impacting stress. Or just taking in the beautiful scenery.

But experts agree. Daydreaming and not finding the zone negatively impacts your performance.

It sure did for today's 5 mile run. While it was okay, and the beauty of the cold dawn sky and leafless trees was inspiring, daydreaming as distraction from what clearly was not a stress-filled run only led to an "okay" and slower than typical outing. In contrast, yesterday's focused strength effort and accompanying 8 mile bike ride stands out as comparatively effortless and productive. On the other hand, a day dream here and there helps me when the training routine is long. And sight-seeing is another factor in my love for trail running even if it means that my mind is less focused on performance and more on what is around me and calls me there in the first place.

Yesterday's workout: 1hr
Medium Intensity strength workout: 30 minutes with one minute 3 cycles of Lat Pulls, pushups, squat/curl/thrusts with 1.5 min jump ropes between each routine.
Bike: 8.7 miles for 30 minutes @17.4 mph average

Today's workout: 42 min
Run: 5.2 miles @ 7:58 avg pace

Off and Running

Yesterday, Sunday, was the first day of training using the new plan. While I'm not "officially" slated to start until this week, I modified the Sunday progam to get a jump on the new schedule.

Ok, I admit it was more about not having the patience to wait until next week.

Sunday was another chilly one with the cold air mass from Canada still sending morning temps into the 20's. It was 32 when I headed out the door to load the bike rack onto the car. My intent was to run 5+ on big hills followed by 10 miles on my mountain bike up at my local training spot on the Pleasanton Ridge. I estimated about 2 hours of gone time with my wife as I headed out the door.

At the trail head by 10am and on-time, I began the 2.1 mile ascent to the top of the Ridge. My goal was to hit the gate at the 2.75 mark for a turn-around and descent back to the staging area for the second half of training. About a 1/4 mile up the trail, I remembered I had left my bike's front wheel in the garage in a distracted moment. Unless I was going to pull off a 10 mile wheelie, my plan had just changed.

The run was beautiful in the crisp morning air and while the trail had a few hikers and bikers, I was pretty much alone. I kept a pretty loose run but was still bothered by a pace that put me on top nearly 2 minutes behind my fastest ascent time. That was my "type-A" bad training demon talking, I reminded myself as I resisted the urge to turn up my pace. My average ascent pace was around 10:30 for the 700 foot climb up so I had nothing to be concerned about.

At the turn around point, I had reformulated the biking portion plan. I cast off the idea of going home and retriving my front wheel for the mountain bike and instead would jump on my road bike instead after the short drive to the house. Not quite a back to back run-ride, but close enough.

I got home and quickly transitioned to my road bike after a quick change out of my sweat soaked running shirt. It was about 39 degrees when I hit the street yet my wind breaker kept me nice and comfortable (props to the Pearl Izumi Blizzard jacket...the thing rocks!). I peddaled a mainly flat 10 mile section of road around town but at a fast pace. I was looking to maintain and 18mph average. Some hill sections killed that goal in the end, but it was a good 1.3 hour work out total.

Total time: 1:20
Total run time: 0:42
Total run distance: 5.5 miles
Average run pace: 8:13 per mile
Total bike time: 0:35
Total bike distance: 10.2 miles
Average bike pace: 17.5 mph

History repeats-The Plan

Dan my trainer and advisor in all things training reviewed by plan for my Ohlone Beast. Once again, Dan puked on it.

Dan's plan was to save me from myself. The primary goal was to prevent me from over-training and increasing risk of damage to knees and joints, but at the same time, prepare me for that added cardio-vascular impact that a back-back 40K trail run and 50K road ride is going to have on me.

His plan initially cut out one of my favorite 5 mile recovery runs. We negotiated. I begged. He relented some what. We have a Plan(tm).

Monday is a rest day. Tuesday's alternate with strength training plus a bike ride one week and a medium intensity cardio/strength routine plus bike ride. Wednesday's I get my 5 mile run. Thursday's alternate between a 20 minute ramp-up ride or a 20 minute sprint interval on the stationary bike. Friday's I'm running small hills with a rest on Saturday. Sunday is a big training day: big hill runs back to back with a bike ride.

Scheduling time on Tuesday is going to be a challenge. Sunday is going to be asking for some family sacrifice as I eat into their time. This may be bigger than I thought. It is a Beast.

And now.. the Plan:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Jan 15	(off)	ME+JR+B8	run 5 flat	RU	run 7 h	(off)	run 7 H+B10
Jan 22	(off)	S20/5+B10	run 5 flat	SI	run 8 h	(off)	run 8 H+B10
Jan 29	(off)	ME+JR+B12	run 5 flat	RU	run 10 h	(off)	run 10 H/B10
Feb 05	(off)	S20/5+B15	run 5 flat	SI	run 12 h	(off)	run 15 H/B15
Feb 12	(off)	ME+JR+B15	run 5 flat	RU	run 6 h	(off)	run 8 H+B10
Feb 19	(off)	S20/5+B20	run 5 flat	SI	run 8 h	(off)	run 10 H+B15
Feb 26	(off)	ME+JR+B20	run 5 flat	RU	run 10 h	(off)	run 16 H/B20
Mar 05	(off)	S20/5+B25	run 5 flat	SI	run 12 h	(off)	run 18 H/B25
Mar 12	(off)	ME+JR+B25	run 5 flat	RU	run 10 h	(off)	run 20 H+B20
Mar 19	(off)	S20/5+B25	run 5 flat	SI	run 8 h	(off)	run 22 H+B25
Mar 26	(off)	ME+JR+B30	run 5 flat	RU	run 10 H	(off)	run 16 H+B15
Apr 02	(off)	S20/5+B10	run 5 flat	SI	(off)	(off)	run 4 H+ B5
Apr 09	(off)	ME+JR	run 5 flat	(off)	(off)	(off)	Ohlone Run

Nice run

It was 32 when I headed out the door. Two days of rest had an obvious impact on my running as I had an effortless first mile at 7:20. I tried to dial it back somewhat for the remainder of the run but I keep finding my body wants to run at a higher heart rate and faster stride. I was consistently hitting 152-157bpm with a 90 ppm cadence much higher than I should maintain for really long runs.

I ran jacketless with only a Sporthill zone 2 shirt and was comfortable the whole route. Tomorrow is forecast to be in the 20's so I doubt I'll go so light.

Running street side, which my route primarily consisted of, is a suck. I so much prefer the trail. No exhaust, no rush of cars, no high volume tire noise.

Total time 1:03
Distance: approximately 7.75 miles
Pace: ~8:15 average over small hill route

Annoyed a little

Ok, it's a little silly, but my first week officially on my training plan and I miss my very first scheduld workout. Not a big deal, but just a little irritating. An early morning work issue threw a wrench in the schedule.

Today's a 6 mile small hills run, so perhaps I'll get back on track with that.

Temps are just below freezing but no clouds in the sky.... more later perhaps after the run.....

Hooked

Xianrenaud is hooked. Great to see he's found an inspiring goal that drives his commitment. Run baby, run!

Running after goals has enhanced my joy of running. Goals don't get me on the trail but they do help drive me further down it, faster up the hills, and looser on the descents. A goal is what got me motivated to stretch further and venture into uncharted waters...it even got me started on blogging a year ago. (So blame this crappy writing on running too).

This year's big objective is a combined trail run (40K) and bike (50K) which combines two of my passions and will require one big training plan. I forecast 7 hours of pain for that race day, but it'll be worth every footstep and peddle stroke along the way. As Xianrenaud may be discovering, a goal is often just a catalyst to our passion.

Back of my head

Today was a ride day and I chose to hit the ridge. Yesterday's rain gave way to an unbelievably crystal clear but cool day today. From the top of the park you could see the snow capped Sierra's 150 miles away. It was so clear, I could almost see the back of my head....

I put in only about 16 miles; starting out of the house (350') and climbing up to the ridge (1550'). The first 3.3 miles are flat and the next .9 miles, a nice short 500' ascent, are all road. The last 2.2 miles and 700' of climb to the top are all fireroad; the last 1/3 of the climb find me dropping out of middle to lower ring. I had the trails to myself save three solitary hikers (a rarity for this time of day/year). The winds were up as I crested the top and took in the views on my first stop 7.5 miles into the ride. The rains are softening up the ground replacing the dry and loose trails of summer and fall. In some places, the wheels were slowed by soft but not yet muddy dirt. But for the most part the trails and road were just the right kind of sticky. Downhills were fast and lines tight in these conditions. Just about perfect.

Speedy when wet

Northern California got a little rain today. By east coast standards, it would be called a drizzle, but here it was a "weak storm."

Symantics aside, it was a fun day for a wet run. The temp was a nice 54 degrees, the skies dark and filled with grey, wet-saoked clouds. Puddles were forming in every low spot and along street gutters, and trail drainages. With shorts, my favorite Hind running jacket (wind proof and water resistant only), and a pair of Salomon XA Pro GCR's I set off for a morning adventure. Today's goal was an 8-mile run on my usual short hill course.

Despite an up-the-rack workout yesterday, my legs felt fresh and my first mile was a quick 7:23; satisfying yet I knew that my pace would settle out slower to a more sustainable 8:00-8:20 mile per minute.

The wind was up and the clouds to the south were dark and ominous. I love running in these conditions. No one else is out. The sounds are muffled. The woods wear darker, greyer, and more somber tones. There is a very different mood when running in such conditions. It's almost as if you are an intruder in a nature's private, solitary moment.

Running in the rain adds a new dimension to the run. By mile 6, I was soaked to the bone; the water resistance of my jacket overcome by the sustained rain. My thighs and kneew glowed red as the heat boiled off my skin, my hands were warm and even dry despite the conditions. But, man it was a good run.

A quick note on the XCR's. I love Salomon shoes. I swear by the XA Pro line--comfortable for 20+ miles right out of the box. But the Comps and XCR's are good for about 5 miles before the start eating up your feet! Avoid them.

Ride Baby, Ride

Some quick thoughts on October's mountain biking trip.

Wow! 80 miles of singletrack with my buddies "Racer X" and "Tinker" was awesome. We wound up riding some extremely sick fun trails up on the Umpqua River. We even had the campsite to ourselves save for some occasional elk and a few retirees that pulled through. Granted it was a little cool (in the 20's in the am) but it warmed up just fine for the rides.

The trails were a ton of fun. Narrow single that danced up and down the face of the river banks steep canyon face. At times we were inches from the rushing river and other times found us climbing or descending 100-300 feet or more above it. All on a combination of nicely technical or undulating bubble gum track.

The videws were awesome. The rides were worth the trip up the long highway, and the time with the boys worth every bit of the sweat they soaked out of me.

Oregon MTB Trip 2006