Had a strong week of running/training. Total mileage was 90.50 on 7 runs of 16, 18.50, 3.50,16, 5, 3, and 28.50.
The week started off with the solstice challenge, and I was able to spend 95% of the day outdoors, part of the hours being spent running 16 miles.
The next day I felt strong so put in one of my best hill sessions, running up and down at the arboretum for 2 hours and 45 minutes.
I took an easy day of 3.5 miles on Tuesday.
Wednesday was another high point session, as I ran 16 miles, with a track session thrown in the middle of the workout. At the track I completed 4 x 1200m in 5:15, 5:02, 4:58, and 4:45. I was proud that I was able to run a track session without giving too much effort. It was faster than normal running, yet, the intensity ranged from 60-80%, which left me feeling strong and pleasantly fatigued. After the track session I was feeling good enough to run a shortened South Farms loop of 8 miles.
Thursday and Friday were recovery days of 5 and 3 miles.
And yesterday I ran the best long run effort of my life, covering 28.5 miles in a mere 7 hours :) I did take some short breaks along the way when I passed the monkey bars to do some pullups and dips, and when adding in the refueling and water breaks, along with 90 + degree heat/high humidity, I actually was not as slow as it appears. But it was gentle enough to allow me to wake up this morning not feeling stiff or sore, as if I had done 8 miles instead of 28.
When I weighed in this morning I was happy to see that I have lost 7.5 pounds since I started running again back in late April. I am still a couple of pounds over racing weight, but I am moving in the right direction.
With the Devil's Lake 50k two weeks away, I feel strong and ready to run. There isn't much need for a taper because I currently feel fresh and energetic. I will just keep running as I feel. I am having too much fun to take a break :)
Sunday, June 28, 2009
Thursday, June 25, 2009
Trance Running
When I ran the hill on Monday for 2:45 I was wearing my Puma minimalist shoes. They are comfortable and give me the impression that I am running barefoot. I decided not to wear socks, which is a risk because when I run sockless some part of my foot usually gets rubbed raw. This time it was the back of my left heel which turned red from friction. During the last third of the session it gave me one more thing to think about as I slugged my way up and down in the heat.
Last year this kind of thing would have caused me to stop, no need to have a big cut on my foot, how will that help in any way? This year I welcomed the challenge of running with a burning heel. As I try to change and work myself into an ultra runner, one of the things I need to learn is how to run with blisters and superficial foot pain.
The many ultra race reports which I have read usually mention the discomfort of blisters. The report usually contains pictures of the offending foot, and it makes me wonder - how did they finish the race being in that kind of pain? The two ultras I have completed did not cause blisters, most likely because they were finished in under 6 hours. As I hope to eventually run 50 and 100 mile races, I, too, will have to learn to run with blistered feet.
So as I ran the hill I was given a chance to practice running with a cut on my heel. If I believed the cut would lead to serious damage I would have stopped, but it was just broken skin that got a little more broken with each step. The cut gave me the opportunity to work on the mental aspect of running long. I found that I was still able to get into a running trance, and this allowed me to run freely and with pleasure.
One of my favorite things about running long is getting into a trance-like state. Time speeds up, and an hour of running seems like 15 minutes. I feel I can run for hours without getting tired, and when I look up at the sun am surprised to see how fast it is sliding down into the west. 3 hours seems like a lark, and it is this kind of trance that I would love to get into during a long race. If I can get myself into the zone, an 8 hour run will seem like 4 or 5. When I ran the Riddle Run in snow and cold, I was in and out of a trance for most of the race. When I finished it seemed as if it was just getting started.
One of the things which helps hasten the trance state of being is music. Running is capable of putting me into the cross-over mode, but the combination of music and running is more potent. During the first or second loop of the Riddle Run I listened to a 45 minute piece called Disintegration Loops. I had been listening to this song out on the South Farms route during the winter long runs and knew it had the power to put me into a good place. It got me off to a good start at Riddle Run, and allowed me to get into a solid trance.
Music, the rhythmic movement of running legs, the rotation of the earth around the sun, the moon cruising the sky, birds riding the wind, sweat dancing on the skin, heart pulsing, warm blood flowing, an endless stream of beautiful images entering my eyes - it all comes together, an alchemical mixture similar to the toning of a photograph, the end result being a unique run through the universe, never to happen again in quite the same way.
Last year this kind of thing would have caused me to stop, no need to have a big cut on my foot, how will that help in any way? This year I welcomed the challenge of running with a burning heel. As I try to change and work myself into an ultra runner, one of the things I need to learn is how to run with blisters and superficial foot pain.
The many ultra race reports which I have read usually mention the discomfort of blisters. The report usually contains pictures of the offending foot, and it makes me wonder - how did they finish the race being in that kind of pain? The two ultras I have completed did not cause blisters, most likely because they were finished in under 6 hours. As I hope to eventually run 50 and 100 mile races, I, too, will have to learn to run with blistered feet.
So as I ran the hill I was given a chance to practice running with a cut on my heel. If I believed the cut would lead to serious damage I would have stopped, but it was just broken skin that got a little more broken with each step. The cut gave me the opportunity to work on the mental aspect of running long. I found that I was still able to get into a running trance, and this allowed me to run freely and with pleasure.
One of my favorite things about running long is getting into a trance-like state. Time speeds up, and an hour of running seems like 15 minutes. I feel I can run for hours without getting tired, and when I look up at the sun am surprised to see how fast it is sliding down into the west. 3 hours seems like a lark, and it is this kind of trance that I would love to get into during a long race. If I can get myself into the zone, an 8 hour run will seem like 4 or 5. When I ran the Riddle Run in snow and cold, I was in and out of a trance for most of the race. When I finished it seemed as if it was just getting started.
One of the things which helps hasten the trance state of being is music. Running is capable of putting me into the cross-over mode, but the combination of music and running is more potent. During the first or second loop of the Riddle Run I listened to a 45 minute piece called Disintegration Loops. I had been listening to this song out on the South Farms route during the winter long runs and knew it had the power to put me into a good place. It got me off to a good start at Riddle Run, and allowed me to get into a solid trance.
Music, the rhythmic movement of running legs, the rotation of the earth around the sun, the moon cruising the sky, birds riding the wind, sweat dancing on the skin, heart pulsing, warm blood flowing, an endless stream of beautiful images entering my eyes - it all comes together, an alchemical mixture similar to the toning of a photograph, the end result being a unique run through the universe, never to happen again in quite the same way.
Tuesday, June 23, 2009
Feeling 21
The past two days have given me a ton of confidence about the upcoming ultra races in July and August.
The solstice was a success, I spent 95% of the day outdoors, the indoor activities were eating Indian food and a 20 minute bath after biking 24 miles, hiking 7, and running 16. After the bath I did more biking and hiking, so I am estimating that I covered 52-55 miles by leg power.
I was not sure how I was going to be feeling the next day, as I am not accustomed to riding a bike for anything more than 30 minutes at a time. I had forgotten, though, that when I was unable to run in February and March I did 60-90 minute speed biking sessions around the cemetery, so my biking muscles must still be conditioned.
I woke up Monday feeling energetic, with no soreness. When I got home from the dentist Rachel told me there was a heat advisory, that was all I needed to hear, so I quickly laced my shoes and headed outdoors, deciding to run up and down the arboretum hill.
I ended up running the hill for 2 hours and 45 minutes. The first 30 minutes my body was having difficulty keeping cool, but soon after I got into a meditative trance and my body adjusted. I imagined that if I constantly trained in a furnace-like setting, the 91 degree heat and humidity that was weighing me down would not only feel cool, but would make me shiver. That idea made me feel a little stronger as I continued slogging up and down the hill.
Toward the end of the session I was reminded of running the hill at Blackwell in my early 20's. The same kind of heat, the sun going down, exhaustion mixed with strength. I recalled the man I had witnessed running Blackwell Hill for 3 hours, training for a 100 mile race. I was in awe as I watched him trudging endlessly in the orange twilight heat. Today I had become that man - middle aged, running up and down a hill in summer heat, training for an ultra marathon - life does not get much better.
At runs end I felt the peculiar strength of youth, even though it is so far behind me now. To feel 21 at 43 is bliss......
The solstice was a success, I spent 95% of the day outdoors, the indoor activities were eating Indian food and a 20 minute bath after biking 24 miles, hiking 7, and running 16. After the bath I did more biking and hiking, so I am estimating that I covered 52-55 miles by leg power.
I was not sure how I was going to be feeling the next day, as I am not accustomed to riding a bike for anything more than 30 minutes at a time. I had forgotten, though, that when I was unable to run in February and March I did 60-90 minute speed biking sessions around the cemetery, so my biking muscles must still be conditioned.
I woke up Monday feeling energetic, with no soreness. When I got home from the dentist Rachel told me there was a heat advisory, that was all I needed to hear, so I quickly laced my shoes and headed outdoors, deciding to run up and down the arboretum hill.
I ended up running the hill for 2 hours and 45 minutes. The first 30 minutes my body was having difficulty keeping cool, but soon after I got into a meditative trance and my body adjusted. I imagined that if I constantly trained in a furnace-like setting, the 91 degree heat and humidity that was weighing me down would not only feel cool, but would make me shiver. That idea made me feel a little stronger as I continued slogging up and down the hill.
Toward the end of the session I was reminded of running the hill at Blackwell in my early 20's. The same kind of heat, the sun going down, exhaustion mixed with strength. I recalled the man I had witnessed running Blackwell Hill for 3 hours, training for a 100 mile race. I was in awe as I watched him trudging endlessly in the orange twilight heat. Today I had become that man - middle aged, running up and down a hill in summer heat, training for an ultra marathon - life does not get much better.
At runs end I felt the peculiar strength of youth, even though it is so far behind me now. To feel 21 at 43 is bliss......
Saturday, June 20, 2009
Closing in.....
The Devil's Lake 50k is only 3 weeks away. The week before the race I am taking a week off from work and heading down to Kentucky with Rachel to hang out in a state park with some of her family. It will be fun to run in a new area, although it will be nothing too strenuous or long.
This week was an easy week of running distance-wise, but I did go to the track on Wednesday for some speed running with the 2nd Winders. It was my first fast training day in almost a year. I was surprisingly fast for not having practiced intervals, sprints, tempo pace, etc. Everything I have done the past 10 months has been long and slow, or short and slow, never allowing my heart rate to leave its comfort zone. I usually will run the final 600-1200m of a long run as hard as I can, but that takes 3-5 minutes out of of 3-4 hour run. Having run the Lake Mingo race with a 7:55 pace over 7 miles shows that my best speed is never too far out of reach as long as my endurance is at a high level. 2 years ago I ran the course at a 7:15 pace, so only slowing down 40 seconds per mile is surprising. Having strong endurance must be one of the keys to running well. I would like to put in a few more fast sessions to even things out over the course of the summer.
Having run 8 x 400m hard at the track on Wednesday, my groin and quads were stiff on Thursday and Friday. Friday was 91 and humid, so instead of running 2 or 3 easy miles, I decided I needed to take advantage of the heat so I went out at noon to the arboretum hill and ran up and down for 1 hour. I took it slow and moderate, but it was still a tough workout because the conditions made me feel like I was wearing a 5 pound weight vest.
I will finish up the week today with 2 easy miles (total weekly mileage is 27), and will start a regular week of training tomorrow. Rachel and I want to celebrate the solstice by attempting to spend our time outdoors from sun-up to sun-down. Things on the schedule tomorrow, if it does not rain :
This week was an easy week of running distance-wise, but I did go to the track on Wednesday for some speed running with the 2nd Winders. It was my first fast training day in almost a year. I was surprisingly fast for not having practiced intervals, sprints, tempo pace, etc. Everything I have done the past 10 months has been long and slow, or short and slow, never allowing my heart rate to leave its comfort zone. I usually will run the final 600-1200m of a long run as hard as I can, but that takes 3-5 minutes out of of 3-4 hour run. Having run the Lake Mingo race with a 7:55 pace over 7 miles shows that my best speed is never too far out of reach as long as my endurance is at a high level. 2 years ago I ran the course at a 7:15 pace, so only slowing down 40 seconds per mile is surprising. Having strong endurance must be one of the keys to running well. I would like to put in a few more fast sessions to even things out over the course of the summer.
Having run 8 x 400m hard at the track on Wednesday, my groin and quads were stiff on Thursday and Friday. Friday was 91 and humid, so instead of running 2 or 3 easy miles, I decided I needed to take advantage of the heat so I went out at noon to the arboretum hill and ran up and down for 1 hour. I took it slow and moderate, but it was still a tough workout because the conditions made me feel like I was wearing a 5 pound weight vest.
I will finish up the week today with 2 easy miles (total weekly mileage is 27), and will start a regular week of training tomorrow. Rachel and I want to celebrate the solstice by attempting to spend our time outdoors from sun-up to sun-down. Things on the schedule tomorrow, if it does not rain :
- walk the dog as the sun is rising
- ride bikes to Homer Lake (26-28 miles round trip)
- hike and eat a brunch at Homer Lake
- after getting back to town, I go for a 3-4 hour run, Rachel works in the yard
- after my run I meet Rachel at Bombay Grill for a lunch buffet (indoors, but all you can eat Indian food after a long run is too good to pass up)
- hang out at Taste of Champaign and listen to Bed Bedford play music
- ride bikes to MBK/Busey Woods, then hike around
- bar-b-q in the evening
- walk the dog as the sun is setting.
I am not sure we can pull all of that off, but it will be good training for my upcoming ultra races. I hope it does not rain!
Monday, June 15, 2009
50 miles to Redemption
50 miles to RedemptionI registered for the Devil's Lake 50k last week, and everything is set to go. I was checking out the course, it is fantastically beautiful, lots of steep hills - I am going to be running the arboretum hill for hours and hours this month to prepare myself for the struggle and the journey.
Sunday, June 14, 2009
Lake Mingo
I had a great week of training. On Sunday I ran 2 hours and 20 minutes up and down the arboretum hill. Mid week I did back to back 12 milers, and yesterday I raced 1 loop at Lake Mingo, then slowed down and ran 2 more loops. Total weekly mileage was 76.30.
I have had a continual weekly mileage progression for the past 7 weeks. The coming week will be the first down week, because it is time for some extended short and easy runs - the body now needs to reap what it has sowed.
As I was running alone through the woods yesterday I was thinking about how far I have come as a runner. Back when I was 12 years old I started my long journey by running in the mornings to Rocky's home 5 blocks away. I felt odd for running in the quiet morning light because I never saw anyone else doing it. But I loved the way it felt, and it seemed to be the most natural thing to do in the world.
Since that time I have run off and on over the years. In my early 20's I would spend whole days at Blackwell running through the woods and up and down the large hill. In my late 20's and early 30's while in Chicago I loved running along the lakefront, followed by a plunge into the freezing water. In my late 30's and early 40's I started running races for the first time thanks to my friend Melinda. I still remember my first 5k in Danville. I started out strong the first mile, then did a slow burn as my legs got heavier and heavier. I could only watch in shame as a 12 year old child came blazing past me in the last 200m.
Having just turned 43, I am still finding new ways to explore my running potential. I am currently infatuated with running long distance, and am having a great experience training for ultra events. I realize running has been such a big part of my life, and how important it is to me. I have been blessed with a bit of speed, nothing great, but with minimal training I am almost assured of placing in the top 20% of any running event I enter. But comparisons of runner to runner don't mean much, and if I had happened to be a runner who was always near last, I believe I would still love to run and race.
After 31 years it would seem that running by now would surely be stale and no longer a challenge. But I feel as if I am just starting out, and have so much more to experience and learn.
A few things I have learned :
I have had a continual weekly mileage progression for the past 7 weeks. The coming week will be the first down week, because it is time for some extended short and easy runs - the body now needs to reap what it has sowed.
As I was running alone through the woods yesterday I was thinking about how far I have come as a runner. Back when I was 12 years old I started my long journey by running in the mornings to Rocky's home 5 blocks away. I felt odd for running in the quiet morning light because I never saw anyone else doing it. But I loved the way it felt, and it seemed to be the most natural thing to do in the world.
Since that time I have run off and on over the years. In my early 20's I would spend whole days at Blackwell running through the woods and up and down the large hill. In my late 20's and early 30's while in Chicago I loved running along the lakefront, followed by a plunge into the freezing water. In my late 30's and early 40's I started running races for the first time thanks to my friend Melinda. I still remember my first 5k in Danville. I started out strong the first mile, then did a slow burn as my legs got heavier and heavier. I could only watch in shame as a 12 year old child came blazing past me in the last 200m.
Having just turned 43, I am still finding new ways to explore my running potential. I am currently infatuated with running long distance, and am having a great experience training for ultra events. I realize running has been such a big part of my life, and how important it is to me. I have been blessed with a bit of speed, nothing great, but with minimal training I am almost assured of placing in the top 20% of any running event I enter. But comparisons of runner to runner don't mean much, and if I had happened to be a runner who was always near last, I believe I would still love to run and race.
After 31 years it would seem that running by now would surely be stale and no longer a challenge. But I feel as if I am just starting out, and have so much more to experience and learn.
A few things I have learned :
- Start moderately in any event to prevent a slow down at the end of the run
- Running with a high heart rate can last for only a short time. If I don't slow myself down within a few minutes, my body will slow itself down.
- During runs lasting longer than 2 hours, my energy levels will rise and fall for no apparent reason. When in the well of exhaustion, I need to have faith that I will rise into the light eventually.
- The older I get, the longer my warm up needs to be.
- I usually don't enjoy running to reach a specific time, so I rarely wear a watch.
- I enjoy competing against people similar in ability to myself. He who works the hardest wins, so if a person beats me, I know he/she worked harder than me.
- During long runs the first 8-10 miles seem easy and effortless. Soon after things get more difficult and painful, and a continual decline hastens as each mile passes. If I can remember this, I won't be tempted to run fast during the early stages of an ultra.
- I love running in woods and fields.
Sunday, June 7, 2009
Jumping Into the Well of Exhaustion
My fitness is improving, but I feel I can still make a lot of progress. However, having run 73 miles last week, with long adventure runs of 19 and 22 miles, I wonder how I am able to run that far while being overweight and out of shape. I have been smart with recovery sessions, running 3-5 miles on days when my legs need rest. But once I feel energized my body takes over and grinds away the hours, the time going by without much effort.
Today I planned to run up and down the arboretum hill for 60-90 minutes, but feeling smooth and energetic, I stopped after 2 hours and 20 minutes. I never fell too deep into the well of exhaustion, and thus I probably could have continued running the hill for another 1 or 2 hours, but I played it safe and stopped while still feeling fresh and lively.
This Saturday I will be running the Lake Mingo 7 mile trail race. I am definitely not ready to run a fast race, but I am healthy and fit enough to participate, and I do miss the competition at races.
I have been contemplating running a 50k on July 11th at Devil's Lake, WI. It is part of the series of races called Dances with Dirt. The course is supposed to be somewhat difficult, which is intriguing, but there will be multiple distance races going on at the same time, along with relay teams. It will take a strong mental effort to keep a proper pace for 30 miles as 4 mile relay runners go flying by. The main thing holding me back is money, but I hate not doing something that I know I would love just because I am short on cash.
I was at the Farmer's Market yesterday and I ran into Barry H., a local runner who ran Howl at the Moon a few years ago. I told him I had signed up for the Howl this year, and he high fived me because he said he was running it this year also. I am looking forward to seeing Barry there, along with the 248 other runners who will attempt to run 8 hours in heat and humidity - what a day it is going to be!
Today I planned to run up and down the arboretum hill for 60-90 minutes, but feeling smooth and energetic, I stopped after 2 hours and 20 minutes. I never fell too deep into the well of exhaustion, and thus I probably could have continued running the hill for another 1 or 2 hours, but I played it safe and stopped while still feeling fresh and lively.
This Saturday I will be running the Lake Mingo 7 mile trail race. I am definitely not ready to run a fast race, but I am healthy and fit enough to participate, and I do miss the competition at races.
I have been contemplating running a 50k on July 11th at Devil's Lake, WI. It is part of the series of races called Dances with Dirt. The course is supposed to be somewhat difficult, which is intriguing, but there will be multiple distance races going on at the same time, along with relay teams. It will take a strong mental effort to keep a proper pace for 30 miles as 4 mile relay runners go flying by. The main thing holding me back is money, but I hate not doing something that I know I would love just because I am short on cash.
I was at the Farmer's Market yesterday and I ran into Barry H., a local runner who ran Howl at the Moon a few years ago. I told him I had signed up for the Howl this year, and he high fived me because he said he was running it this year also. I am looking forward to seeing Barry there, along with the 248 other runners who will attempt to run 8 hours in heat and humidity - what a day it is going to be!
Tuesday, June 2, 2009
Preparation
The month of May was a good one, as I slowly worked my way back into an average sort of running fitness. Weekly miles were 18, 33, 38, and 55. I usually ran 2 medium-long runs per week. Last week the 2 long days were 18 and 18.75 miles.
I started the month of June on the right foot, slogging 19 miles yesterday in a humid 92 degrees. After runs like yesterday's I make sure to soak in a hot tub for 30 minutes immediately after, then to sit down in a chair and roll my legs with an ice bottle for another 30 minutes. I have read that a hot bath will only make the leg soreness worse, but I discovered that the combination of hot water followed by an ice massage leaves my legs feeling fresh the next day. It is similar to the method of the Fins, who after a tough run will sit in a hot sauna, followed by a jump into a cold lake.
I have 2 more months to train for the Howl at the Moon 8 hour run. Even though I had to take 3 months off at the beginning of 2009, it is not like I am starting from zero. A 3 month break cannot erase all the effects of having run 450 consecutive days, numerous short races, and 2 ultra marathons.
My main concern at this point is my weight, I am still 9-10 pounds over, but this past week I made some progress in eliminating some of the fatty foods (nuts,cheese) that I got into the habit of eating over the winter. With my weekly mileage going up, and the fat calories going down, I think I should be at a good running weight by August.
I started the month of June on the right foot, slogging 19 miles yesterday in a humid 92 degrees. After runs like yesterday's I make sure to soak in a hot tub for 30 minutes immediately after, then to sit down in a chair and roll my legs with an ice bottle for another 30 minutes. I have read that a hot bath will only make the leg soreness worse, but I discovered that the combination of hot water followed by an ice massage leaves my legs feeling fresh the next day. It is similar to the method of the Fins, who after a tough run will sit in a hot sauna, followed by a jump into a cold lake.
I have 2 more months to train for the Howl at the Moon 8 hour run. Even though I had to take 3 months off at the beginning of 2009, it is not like I am starting from zero. A 3 month break cannot erase all the effects of having run 450 consecutive days, numerous short races, and 2 ultra marathons.
My main concern at this point is my weight, I am still 9-10 pounds over, but this past week I made some progress in eliminating some of the fatty foods (nuts,cheese) that I got into the habit of eating over the winter. With my weekly mileage going up, and the fat calories going down, I think I should be at a good running weight by August.
