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A great 10 mile run today was the icing on a good work out week.

I needed it. Last week sucked and as a result, I realized I needed some rest. I've pushed back my run to Apr 23rd now. With Dan's lobbying for a return to common sense and listening to my body; I realized I had pushed too hard after the flu. This week proved that some rest was needed. Today's run was a very fast 10 miles on my small hill route with an average of 8min/mile.

It's amazing how setbacks can effect the psyche and how we respond when the setbacks turn into advances. I was dancing on cloud 9 after today's run. A day off, then Saturday I'll do 18-20miles.

Back on my feet

Today was my first run back after last Sunday's disaster. On Dan's suggestion, I took 3 solid days off of any activity. His admonishment was clear and accurate: "The flu is an unfortunate obstacle that you need to deal with responsibly - not plow through with steely determination." Steely, Dan? I found out it was pyrite-like. A fool's gold.

So, accordingly I took off on a 5 mile, moderately paced run. I also went down an old favorite trail and took along my geeky GPS module to find out exactly how far it really is down to the turn around point. The wife heaped on some extra admonishment when I doubled back into the house to grab it: "You have so much equipment now, you seem to always keeping coming back for something you forgot."

So off I went at a comfortable and moderate gate for 5 miles. Keep the heart rate in the green...no more than 151bpm, son. Oh yeah, I forgot, my favorite old trail was something like 6.1 miles or so and that's what I needed to check on....maybe I'll push a little further.

At the first mile, the GPS beeped and I checked the readout to see my pace. 7:30 mile. Not too bad for a "moderate pace." Maybe I'll just push it along at this rate for a while? Pyrite. PYRITE. P-Y-R-I-T-E! you moron. MODERATE PACE!! So I moderated back to about 7:45-8:00 and motored along my planned 5 mile route according to plan. Not a bad run...er.. for 6.255 miles exactly according to the GPS. Hope Dan's not reading this.

Too much, too soon

I came down with the Flu on Wednesday at 1:51am. Well, actually, it was more of what came up in the wee hours and for the next 8 hours. By Thursday, I was feeling about 70% of normal. No way I was running and, in fact, I cancelled all training with the expectation that I'd be ready for Sunday's 22 mile run. By mid-day Saturday, I was feeling "ok" but still not 100%. Still, I planned for the run but in my mind had scaled it back somewhat.

Sunday, I felt normal. Or nearly so. Almost. Maybe. But, pride goes first, so off I went promising to do a double check at the 1.5 hour mark to see if I needed to return early.

I hit my local ridge line knowing that I'd still have some tough climbs to do. The sky was a brilliant blue, no clouds, and the visibility was somewhere around 100 miles. Just amazing.

The first 4 miles started off steeply and continued a steady climb up from 360' to 1200'. And in those first 4 miles, I knew deep down this was going to be a bad day. My heart rate was 10bpm too fast before I took my first stride and quickly shot up into the high 150's. For 4 miles, instead of walking to bring down my heart rate, I pushed it and watched my heart rate average 157-161. Way too much anarobic burning for too long. Pride pushed me on.

Topping out on the ridge line, the views were stunning. I could see the northern coastal range well beyond Mt. Tamalpais some 35 miles North. To the North East, I could make out the snow capped Sierra's near Lassen, and to the East, puffy cumulus cloaked the Tahoe region. I pushed on, confident that I could bring the work load down for the next few miles and get back some energy. A check of my pace shoul have sent me warning signals. I was only seeing about 12 minute miles over the last 6 miles and my heart rate was still too high.

I hit the 10 mile mark feeling "okay" but not great. By now, I knew I was going to have a hard push back if I doubled the trail. All I could think about were the miles ahead. Not good. So, I took some "short cuts" and rationalized only an 18 mile run. At about 11 miles, I knew it was going to be a stinker. Small hills pushed me up into the redline. My power was gone and my body was working on getting oxygen to rapidly draining quad muscles. Food got harder to eat. By mile 13 I had regained the top of the ridge line and knew that the next 4.5 were largely down hill. That only pissed me off, because I knew I was spent. There was no power left. And I hadn't yet even done half the distance I need to do in 4 weeks.

The last 2 miles down hill were painful on tired quads. I was never more happy to reach a trail head and never more disappointed.

Too hard too early. Too soon after an illness. Too much, too soon. Damn.

20 mile climb

This isn't the Alps. Nor the Sierras. This is simply the coastal range that the I will climb and descend in my upcoming 50k run. It's not normally covered in snow. But, it was on Sunday when I had a scheduled 20 mile run.

The Bay area was under a week long assault of storms spinning out of the Gulf of Alaska, so there was plenty of cold air and moisture being dumped on California. The result was snow on the surrounding foothills, cold showers, and wet trails.

I loaded up my running bag with some extra weight: a waterproof top, heavy-layer windshirt, and enough food and water for a 4 hour run. The bag definitely felt heavier as I adjsted it at the trail head following a brief rain shower.

The run was spectacular but much tougher with the extra weight. I kept my heart rate within my target zone as much as possible. The sky was filled with heavy cumulus clouds and the ridget tops I was headed for, were cloaked in a layer of white snow. As I ascended up through the first mile, a lone coyote watched me pass--was that a look of sympathy or did he consider me just a poor menu item?

I hit the "gravity well"--the point where the trail turns down for a mile before climbing very steeply back up for another 2 miles--feeling strong, but the wind was growing colder and I slipped on a my wind vest to keep my core warm. About 1.5 hours after I started, I hit the snow line and my foot prints through the slush reflected my steady pace. At a junction in the trail, I came across two hikers--astonishingly dressed in cotton, with jeans soaked through up to their knees. We exhanged "how-do's" and recognition of our mutual turn-around points, just 3 miles ahead. As I took the last 2 miles up-hill, the snow deepened and I found myself "breaking trail" through 3-4 powdery inches of snow. Overhead, an East Bay Regional Parks helicopter buzzed the trail and circled over my turn around point at the ridge top camping spot. Trouble for campers or were they worried about 3 knuckleheads out on such a blustery day?

I began the trip back down feeling comfortable but certainly worn for the 2:15 of near constant climbing. The trip down was anti-climatic but clearly demonstrated how bruising this run will be. I was clearly tired and pushing myself as I finished up my 20 miles. Was it the extra weight? The fight against the elements that took extra energy? Or, as it later turned out, the early stages of the flu that hit me 2 days later passed to me by the kids? Don't know. But, next week's 22miler will tell me more.

Geek out!

Yesterday I got in a fast 10 mile, small hill run according to "The Plan". My legs were fresh and I averaged a consistent 7:45 split along the distance. Man that felt good.

Sunday is a 20 mile, big hill run. If I average 11 min/mile (as I have been for steep elevation gain trails), I expect about a 3.5 hour run. My last big run was 16 miles and was just shy of 3 hours over the back half of my 50K run course. This run I expect to do in closeby on the nearby ridgeline trail which bounces back and forth between 500' and 1400' elevation so I hope for a little better average run time. Still, hitting the 20 mile mark on a trail run is a little bit of a psychological hurdle that leaves me a little anxious. This will be my first foray into that 20-something range and only 6 miles short of a marathon.....

I snagged a great deal at REI and aquired a GPS unit that ties into my Timex BodyLink system for $56 (!) so I'll get to nerd out and monitor heart rate, pace, distance, etc. I wonder if I'll be smart enough to look up and enjoy the view?

Another simulation

Sunday, Racer X and I got together to shake up my regular training routine. It was also a chance to get back to our pre-race season Adventure Racing training simulations that I've missed out on given my current focus. Every 6 weeks, we hold what we call a "4 Hour Block Session". During this training session, we mix up a variety of endurance, aerobic, and strength exercises to prepare for the demands of our 12 hour races. The 4 hour block we held this Sunday was a nice prep for my 50K and also a chance to get to do some other training that my current regime hasn't included.

Our training plan called for:

• 15 min jump rope
• 60 minute trail run
• 1.5 hour mountain bike ride
• 30 minute endurance strength training
• 45 minutes on the elliptical machine

To make this simulation as close to racing as possible, we seek to keep transition times down to the minimum (like a race), carry our race bags and all needed fuel during any movement training, and try to maintain a good steady "race pace" throughouth.

Sunday's weather was iffy with a huge storm bearing down on the Bay Area with high winds and lots of rain predicted. We got off to a late start at noon with clouds threatening but no major rain yet apparent. 15 minutes on a jump rope is extremely boring, so we were pretty happy to head off up the hill on our 60 minute run. We carried a pretty relaxed pace (Racer X is not a runner) and stayed within our target heart rate zone pretty well. Because of the pace, the distance was below my usual, but still I was more concerned about the overall 4 hour time than actual miles. Heading back down the hill our pace quickened as we both looked forward to the biking section. It had been nearly 2 months since my last good back country ride. This one felt great as we picked up the pace and doubled back up the hill we just descended on our run. The winds had picked up to 20-30 knots when we reached the peak. Fortunately it was mainly a quartering or tail wind except for a short section on the return.

As the rain was now imminent, we elected to throw the bikes in my truck and motor to the gym instead--our only cheating of the day. Timing was everything as we hit the gym just as the clouds unleashed with a downpour.

The gym work was rather anti-climatic but a good sound work out despite the contrast to the first half of the block. We probably looked a little strange in mud stained clothes, pushing weights followed immediately by jumping jacks. We were left alone--despite a few strange looks--although neither of us were sure whether it was because we looked too crazy or just smelled too bad.

I finished with lots of energy still left but I was ready to eat a horse. I settled for clearing out every left over in the fridge.

Preview, part 2

This is the view up Mission Peak in Fremont. It's at the start of the Ohlone 50K and was my second preview run of the course. This picture doesn't do justice to the 1800' of elevation gain and the pitch of the trail over the first 2 miles. It's a chunk blower.

When I arrived at the parking lot at the trailhead, it was already full and overflow parking began another 1/4 back down the hill. Surprisingly, the lot and trail were filled with families and hikers on this windy, overcast Sunday morning. I set off, intent on staying within my aerobic boundary to ensure that I'd have a good 16 miles despite the tough course. I would need to master this first 8 mile section as it would set the physical tempo for the remainder of the 23 miles in my upcoming run. Put too much energy in to it and I'd be spent before starting the next big climb 8 miles later in Sunol Regional Park.

This run would take me to the top of Mission Peak in a little over 2 miles and then a gradually sharpening descent down to my turn around point at Sunol some 6.8 miles later. Pace and tempo, I reminded myself as I launched up the hill.

I blew that mental footnote in the first 1/4 mile of the ascent up Mission Peak. Just 2 minutes in and with the trail pitching steeply, I was already pegging the top of my heart rate limit boundary. Just dandy. I forced myself into a walk a 1/4 mile later as I began hitting a solid and damaging Zone 4 heart rate--too much time in this zone and I'd wear down my muscles too early to sustain a long, tough 31 mile run. Even as I walked, my heart rate monitor quietly reinforced what my eyes told me...this was a very tough pitch. I overtook serious hikers and, of course, family groups with my heart steady at 159. I needed to be back down around 152 at the most, in fact. In a few sections, as the trail pitch decreased somewhat, I'd push back into a run, but not once could I get a walk to fall under anything less than 145 bpm. 40 minutes after starting out, I summited the crest and was hit in the face with a howling 25-30 knot wind. It cut through me and chilled me quickly despite the heat generated by the extreme climb up the hill. Pulling a jacket on from my bag, cap sinched, heart rate back down to acceptable levels, I pushed on into the teeth of the wind. Around me the green hills looked like pictures of the Scottish Highlands with its rocky outcroppings jutting from wind swept grasses. I steadied my pace and stole longing glances at the Redtail Hawks that screamed across the sky and hills around me.

The views of the coastal mountains to the east and the San Francisco Bay to the north were gorgeous and accentuated by bursts of gray from rain showers scattered about the area as I began my descent into Sunol. With gauges in the green, the balance of the 8.5 miles to my turn around point (at exactly the same elevation I started! YIKES) flowed smoothly. I passed one runner ascending the back side, the only human I would see on this part of the course. 1:21 after starting, I reached the gate to the Sunol Regional Park, hit my lap function on my watch, and began the trek back up the backside of Mission Peak heading for my truck.

In a couple spots, I slowed to a walk to keep within the zone, but for the most part, I managed a steady 11:00 miler ascent up from the 390' at Sunol to the saddle on mission peak at 2100'. I kept up steady fuel and water intake and took in the beauty of this wilderness jewel in the bay area. Nature rewarded me as I neared the top when I spotted a Bob Cat prowling across the grasses about 75 yards upwind. Spotting me, he took off in a sprint for a rocky outcropping, watching me I'm sure, as I resumed my not so nearly impressive run.

My first ascent of Mission Peak took me 40 minutes, but the steep downhill descent I faced as I reached the saddle was going to shorten that time considerably. The whipping wind alternately acted as a restraint and then accelerator as I madly let out the clutch and dove for the parking lot. Whipping past hikers and now a few ascending runners, I reached the parking lot at the trailhead 12 minutes later...6 minute miles down the peak that at times bordered on controlled falling. Hitting my stopwatch, I saw that I had covered the 17 miles in 2:49 for an average of 10 minute miles. Not bad. In fact, better than expected given the steep terrain.

A great run. A big lunch. A hot bath. A short nap. A great success, I think.

And now, for something completely different

Today was supposed to be a 50+ routine: one set, 50 reps, at 50% of capacity. Having scheduled a "check up" with my trainer Dan I suspected he might throw in a surprise. I wasn't disappointed.

Dan devised some new routines for maxing me out instead of the usual 50+. We did sets of 10 counts at full capacity. Let me explain his torture technique.

Using my full load for each upper and lower body muscle set, Dan would have me raise the weight on a slow 10 count, hold it under tension for another slow 10 count, and lower it again on a slow 10 count. Lather, rinse, repeat...until muscle exhaustion. I was able to burn out 3-4 reps. Man it hurt! This is an exercise in pain endurance, I think. On the bicep curl, I was sure I was only going to get 3 out of it, but Dan got me to the 4th rep. My muscles were screaming at the end of the 3rd, getting the curl up and then holding it on the 4th was pure will power, requiring a recall of deep intestinal fortitude. That wasnt' the only thing I nearly brought up. At the end of each set, I'd be light headed from lack of blood to the brain. Some would contend that is probably a normal condition for me given my goal here.

Tomorrow's a day off. Yesterday's 10 mile run was great. All guages in the green. Sunday is preview, part deux, when I'll take on 16 miles over my 50K route's biggest climb.

Sunday's Cruise

A fun 10 mile "big hill" run had me back up on the Ridge today. The last front has dumped cool and unstable air into California so the air was crisp and the skies filled with billowing cumulus as I began my run.

I focused Sunday on the pacing strategy I'll need for the 50K run and fine tuning my running cadence to keep the effort well below anarobic levels during the first half and steepest portions of the run.

It was also 'geek' day, as I futzed with my heart rate monitor to try and set a cage around my expected work load. I used 122 as the low end of my running range and 156 as the top. Go below the range, I'd get an alarm and know to speed up; too high and it was time to walk/reduce my stride.

Off I went. The first 2 miles of this run are a pretty descent ascent, so 3/4 of a mile into the run, my upper end alarm started to sing out. Now, the first 2 miles are also the most heavily trafficed with runners and bikers and the section I'm most likely to have an "alpha" moment. Today wasn't an exception, so up I climbed "ding a linging" like a ding dong. Hitting the top and clear of "competitors" I slowed my stride down and settled into comfortable 135 bpm over the next few rolling miles of trail. Descending into the next valley, I occassionally had to increase my stride to keep above the lower threshold level. After 4 miles, and just before the steep 1 mile climb up to my turn-around point, I calculated I was averaging 10 minute miles over the 1500' elevation gain of the course. Not too bad! On the climb to the halfway point, I slowed my pace to stay within my limits and twice slowed to a brief walk in order to get my heart rate back into the zone.

The return trip was pretty much a mirror image of the first segment. The gauges were in the green and I was feeling pretty good. No residual soreness the next day seems to indicate that this was a good pacing strategy to keep me out of destructive anarobic levels that will be unsustainable over my 50k on the Ohlone.

"Just the Facts, Mam"

I'm at the mid-point in my training for the big run. Since, I began "the Plan" on 7 January, I've had the joy of:

91,000 calories expended in training
31:18 hours of training activities
158.9 miles of running
35.03 tons lifted

Except for the weight lifted--which I did all at once--this is the accumulated total since 7 January. I'm now six weeks and half way to my 50K.