Training log last couple of weeks

Staying Cautiously Optimistic

Not a lot to report other than getting back into the swing of things.  Though this sounds boring, this is actually a good thing: being able to run frequently and have predictably pleasant longer runs on the weekends.  Here are my last 2 weeks of training with brief notes.  I start each week on a Monday.

Week of Feb 11:  total mileage: 32

• Monday:  55 Minute Spinning Class, 20 minutes weights
• Tuesday: 6 mile group Fun Run from PR in Ballston
• Wednesday: Hill repeats, 5.5 miles, 3 x 1 mile hills at half-marathon effort, with warmup and cooldown
• Thursday:  Rest (unplanned)
• Friday: 4 miles easy (usually my rest day but had to make up for Thursday)
• Saturday: 12 miles, approx 5 on roads with group and 7 more on trails solo
• Sunday: Hill repeats, 5 miles total at half-marathon effort, with warmup and cooldown

Week of Feb 18: total mileage: 43

• Monday: 55 Minute Spinning Class, 30 minutes weights
• Tuesday: 6 mile group Fun Run
• Wednesday: Track workout, 6 miles total, 2 x 400M, 200M job, 2 x 1600M, w/ 400M jogs, 1 x 800M, 400M jog, 2 x 400M, w/ 200M jogs.  All at planned 10k race pace of 6:05 minute miles.  The "jogs" were all active recoveries between intervals.  Great workout!!
• Thursday: 8 miles easy group run
• Friday: REST
• Saturday:  16 miles easy, out and back route on C&O Canal Towpath (softer than roads!)
• Sunday: 8 miles easy, excitedly wearing only shorts and a tech t-shirt in warm weather!

16 miles out and back on the C&O Canal (in red). Went pretty perfect!

Things still don't feel perfect in my legs.  I believe that my calves are still getting fatigued from the longer runs and this is causing the rest of my lower legs to feel a bit off.  Each time it gets sore, recovers and then goes away - this should mean its getting stronger too.  As much as I want to go out and basically go crazy, do some back-to-back 20 milers, multiple marathons, and 10+ mile tempos I know I need to throttle back and ease into it.  Seems to be going well so far - once the weather warms up that will be much tougher.

In the last 6 months I have really been changing up my running form and mechanics, from heavy heal striking (and pronating), so a smoother, lighter, mid-foot strike.  I still think this will pay dividends in the long haul, but in the meantime my calves are still used to the old style and it takes time to adapt to anything new.  At least its not the shock to my system that I was experiencing last last summer, the shock that led to a stress fracture that kept me off my feet for 6 weeks.

Reflecting

A friend asked me if I would still have gone back and run Chicago if I had known it would mean incurring an injury that would keep me out 6-8 weeks and take multiple months more to fully recover from.  My answer: Yes.  Running Chicago was the culmination of over 4 months of training with significantly more mileage than I had ever done before.  When I got to the start line I knew today was the day.  One of the flattest looped courses around and perfect 40 degree weather.  I recently received the final results in the mail, so I'll use that was one last chance to relish in my accomplishment.

Nice hardware.  I had my name,
place, and time inscribed
on the back!

Cut out of the official results page.  Apparently it was a
5- way tie!!  Now its time to move on...

Its funny looking back, I wasn't training specifically for a marathon last summer; just trying to get more into ultra-marathons by using trail running, higher mileage and back-to-back long runs on the weekends, while maintaining more marathon specific fitness through tempos and track workouts.  This makes me optimistic that if I can get back into pure marathon training (accompanied by all the other things) in the next year or two I can lower my PR into the low 2:50's.  Thats obviously a long way off.

Gear here, and how I hydrate

But First... Decently long training run

Saturday I headed back out for another longish run, or what would have been known as a mid-length run last summer.  I started out on pavement with my Saturday Long Run group, but then broke off about 4 miles in to tackle primarily trails.  Come to think of it, I should be focusing more on trail running than anything else when it comes to long runs.  The only long road race I have this spring will be the Boston Marathon, so while I should get at least a couple of 20+ mile road runs in before then, running on trails serves dual purposes: gets me in shape, and prepares me for the trail runs I have coming up in Spring and Summer.  Not to mention running on trails is way more fun than pavement!

My Saturday morning run ended up being a little over 11 miles, but at about 1 hour 40 minutes it felt longer.  That is the essence of running trails, while walking up (and down) steep hills, and slowing down to conquer especially rocky patches your minute-per-mile pace gets dragged down way slower than you would expect. All part of the fun!

No better way to start the weekend!

Gear Reviews

I decided to start reviewing gear I use for running, mostly shoes but also other accessories.  I will start cross-posting the shoe reviews in a new blog page appropriately named "Shoe Reviews", and other non-shoe gear will show up on the "Handy Runner Items" page.

These reviews are purely meant to be unbiased, objective opinions from an enthusiast (though completely non-elite) runner.  I do not "endorse" any company, but I believe in some forms of Capitalism: namely, if a product is good I will sing its praises, if it is inferior I will discourage others from using it.

How I Hydrate on the run

In my years as a runner I have been experimenting with difference hydration options.  At first I got comfortable with using a Nathan 2 bottle Fuel Belt (to be reviewed separately).  This worked well enough on mostly flat roads, allowed me to refuel at working water fountains and carry extra supplies in the provided pocket.  Taking this on the trails was not successful though, as all the added jumping and varied terrain made the bottles jump around (and sometimes fall out) on occasion.  I had tried using two 10 ounce hand bottles and that seemed to work all-right but was never great. Plus, the valves were the slider kind that click into place so I would either have to pull it with my teeth or use my dirty, sweaty hands.  Not to mention having both hands occupied was inconvenient.

My next option was a larger bottle only worn on one hand.  If you watch most elites during ultra trail races (mostly 50k, 50 Miler, and 100k) they usually seem to prefer the 1 hand bottle system - I assume they know what they are talking about.  This seems to be working out great for me so far, and I plan on using it even on shorter distances once the weather heats up this summer.  Enter the Camelbak Quick-Grip 21 with Podium Chill Insulated Bottle.

Camelbak Quick-Grip 21 with Podium Chill Insulated Bottle

I heard good things about this bottle by word of moth, and the "Jet Valve" intriged me.  The bottle itself can be bought separate from the hand grip if desired, but I needed both.  The bottle is insulated, meaning that it keeps cold drinks cold and warm drinks warm (at least for a while).  More importantly, it means that your hand doesn't start freezing on one side if you have a cold drink in the bottle while carrying it.  The "jet valve" works fantastic while running.  You can turn a switch to completely lock it, or set it so that you can get a drink by simply squeezing the bottle at your mouth, no need to bite the mouthpiece or switch a slider every time you need a drink.  With a 21 ounce capacity this should be sufficient to sustain a trail runner for at least an hour of activity, or about 7 miles of trail running.  Watch out for hot summer races though if the aid stations are spaced out any more than that though.

The hand grip is simple: stuff the bottle in, slide your hand through the elastic loop and off you go.  There is a strap you can tighten if you need more stability.  There is a small pocket to pack a few essentials.  My trail running essentials?  Usually a couple drink tablets, a Gu, a card with my name and emergency contact information (just in case), and a 5 dollar bill - oh, and some toilet paper.

Bottle + Nuun + Water = Hydration!

Nuun: electrolyte enhanced drink tabs

Though I had heard of Nuun before, I hadn't really started trying it until it was recommended to me by my friend, training buddy, D.C. blogger and ultra running extraordinaire Emily.  Nuun is an electrolyte enhanced drink mix, in tab form, that you can drop in a bottle of water.  Same idea as Gatorade, but with more of the good stuff (electrolytes) and less of the bad (sugar).  Its less syrupy than Gatorade too, which is usually a good thing (tastes lighter) but when you really need something to fill you up this might be a downside.

Nuun also comes very conveniently packed in waterproof tubes each containing 12 tabs.  The tubes are easy to throw in a gear bag, or camelbak to be brought along on a run or hike.  They aren't perfect though, the resulting drink is lightly carbonated (anything in tab form will have some fizzy-ness associated with it), the downside being that if your bottle isn't sealed air tight it may leak and or squirt a bit.  This used to be a real pain with the old hand bottles I used, and really bad on my Fuel Belt, but since switching to the single 1 hand bottle system (see review above) it seems to be fine.

New Checklist

Check!

Now that I'm finally feeling not-injured, I think the best way to move forward is with a series of check boxes, runs that need to be completed without any injury or unexpected soreness before I can move on to the next echelon.  Each workout will be following by either rest or an easy run.  It won't be deemed successful until the next morning, when you wake up and often feel pains or injuries you did not feel post-run.

1.5 Hour trail Run at an easy pace
 6-7 Miles run on roads at an easy pace
 9-10 Miles run on roads at an easy pace
6-7 Miles run on roads at tempo Pace
 Track workout with interval repeats totalling 6-7 miles
 2.5 hour trail Run at an easy pace
12-13 Miles run on roads at an easy pace
2 hour road run or approx. 15 miles at an easy pace

First two checkmarks are down.  Completion of the rest of these tasks in the coming weeks, without injury, should give me the confidence needed to ease into Springtime higher mileage training and trail running

Maintenance Mode

What is Maintenance Mode?

Its what you put your body through to maintain fitness and ward off injuries that may be plaguing you off and on.  For instance this past week has consisted of:

• Monday - 55 minute spinning class, 20 minutes weights
• Tuesday - 7 miles easy
• Wednesday - rest
• Thursday - 50 minutes elliptical
• Friday - rest
• Saturday - rest
• Sunday AM - 8 miles on trails
• Sunday PM - 15 minutes stationary bike, 30 minutes weights, 45 minutes arc-trainer (its like the elliptical, but better mimics the running motion)

This was not an accident.  Just as I was getting back to training after a weird strain in my lower back, my lower right leg started feeling funny again (though there was nothing funny about having to worry about another stress fracture or strain).  After a week in maintenance mode it seems to have cleared up, but I move  forward even more cautiously.  It's easy to whine, but looking at my last month of training logs I probably have been pushing the long runs too far and too early.  I need to only be running a few days a week and maxing out my long runs in the 10-12 mile variety for the next month.  Plus, that should leave room for track workouts and some medium distance tempo runs.

I've also decided that it will be wise for me to switch from the Rock-n-roll USA Marathon in DC to the Half-Marathon option.  Really no point in doing this marathon other than as a training run (and to put another needless marathon on my runner resume), and it will just make me want to push myself too early.  My main focus now should be getting to the start line at Boston in April reasonably fit, healthy, and ready to enjoy 26.2 miles of America's oldest continuously run marathon.

8 Miles on road would probably not have been a good idea at this unpredictable stage, but 80 minutes of trail running in my (new) super cushy Hoka Stinson Trail shoes causes little concern in the pounding department.

While I am bummed that I doubt I'll get any faster this spring or set any big PR's, I know its a good time to have a season to kind of take things easy, and if I can stay healthy and get a few key long runs in I should be in good shape to at least enjoy running a couple marathons and ultras.  This should set me up for a great summer of training.  I think I would like to make the JFK 50 Miler next fall a focus race, though its so far off its hard to think about right now.

PR Running

In other news, my current go-to running store and source of Tuesday/Thursday fun runs - Potomac River Running - is moving from their current location in Ballston just across town to their new location.   This should be a nice chance, slightly closer to my apartment, closer to the Arlington running trails, and just more "wow" factor to attract more fun runners.  Okay, we all know that warm weather and day-light savings time attracts the most runners, but a snazzy new store location and beer stocked fridge can't hurt either!

Great Trail Run

After a few days of rest and cross training I have been feeling on the up and up this weekend so decided to test the waters with a trail run in my new Hoka Stinson Evo trail shoes.  I drove to the trail head which felt silly considering its only about a mile away, the purpose being to minimize pounding on my legs from pavement and instead stick with the soft, cushy trails.

Crazy looking Hokas! So Soft! 

Everything seemed right for a great winter run...and it was! Things felt great the whole time.  Entered through Donaldson Run Park in Arlington, too the Potomac Heritage Trail south-west towards D.C., did a loop around Roosevelt Island and retraced my steps.  Probably about 8 miles in distance taking 1 hour 35 minutes according to my stopwatch.  Felt so good!

Enter here.

What a site! A Trail Runners playground!

Bits of Ultra News

The Holiday Lake 50k++ ("++" since its notoriously longer than 50k) was run last weekend; put on my semi-famous Ultra Runner David Horton.  I had wanted to run it originally but wisely did not register.  Sounds like there was some stacked competition, including a new course record!  Hope to do it next year.

UltraRunning online has named their awards for the 2012 year, naming Mike Morton to the prestigious title of Ultra Runner of the year.  Lots of other cool award categories to read about too, like the best performance of the year going to Tim Olson for his win and course record shattering performance at Western States 100.

Lucky to Live in Virginia

The more I get into Ultra and Trail running the more fortunate I feel to live in Virginia.  It might not have all the sexy postcard races like Colorado, Utah, or California, but there are a load of Ultra Marathons run here all year, most within a 5 hour drive.  This seriously beats flying out west for races, or if you already live out there its typically a 10-12 hour drive to get just about anywhere since there is so much open space.

Some have heard of the "Grand Slam" of Ultra Running - I will attempt to make a "Grand Slam of Virginia Ultra Running" list.  None of which I have completed yet, but all of which I hope to complete in my lifetime.

• Grindstone 100 Miler
• Massanutten Mountain Trails 100 Miler
• Old Dominion 100 Miler
• Tie: Iron Mountain 50 Mile Trail Run -or- Hellgate 100k (which one truly belongs??)

If you need some pointers in terms of Ultra and Trail running in Virginia, check out the Virginia Happy Trails Running Club (which I am a member of).  Includes a great calendar with many races of interest, most local and some not.

End of Vegetarian January, back on my feet, and dog

My Annual Food Challenge

Is over.  A few years back I decided to eat strictly vegetarian for 30 days, and January seemed like a good time to do it: No major holidays, family get-togethers or American style food fests.  The next year I took on the challenge again, and since then (that was 4 years ago) I just do it every January.  "Why?" is what most people ask me, especially since I'm not a "real vegetarian".

Its a nice recharge, not a "cleansing diet" (which we all know are bullshit) but just a way to mix it up, introduce foods and meals you might not consider otherwise, and explore your options outside the American staples.  Its actually not that hard to go out to eat as long as you avoid American chain restaurants, which somehow manage to sneak meat into anything and everything.

I think most people who are vegetarian or vegan do it (at least partially) for the notoriety and title, the privilege of saying "I'm healthier than you", "I love animals more than you", or even just to sound tough enough that they can do it (all kind of "holier than thou" factors).  On the other hand, if you eat a healthy diet of mostly vegetables and carbs, but don't have a problem eating a steak, burger, or chicken sandwich then you can't call yourself vegetarian.  This is more my style. I like eating healthy, I like vegetables, I eat mostly carbs while training, but I also really like a good medium-rare steak, burger, chicken sandwich, hot dog off the grill, or fish tacos.  Why deny yourself what makes you happy?

Honestly, I'm getting sick of all these ultra runners trying to push their "alternative diets" on the rest of us.  It all seemed to start with Scott Jurek's "Eat & Run" book.  Since then I've heard about the benefits of going on diets that are Vegetarian, Vegan, Fruitarian, Gluten Free, Paleo..the list goes on!!

Now Running: Me

Went out Monday for an easy 3 miles, seemed to feel okay so continued the trend Tuesday with 6 miles.  Back strain seems to be resolved.  Wednesday I headed to the track for an easy track workout.  The workout was a 400 meter repeat, with 200 meter rest, an 800 w/ 400 rest, and then 3 x 1200 each with a 400 meter rest.  Though this was meant to be done at 10k pace (roughly 6 minute miles), I am supposed to be taking it easy so I just did them a little below Marathon Pace.

Thursday was another 7 miles easy.  Back is feeling fine, though ankles and feet aren't quiet perfect.  Glad Friday is my rest day.  I have been running in the Hoka's a lot lately, but I still think its important to mix up your shoes.  Monday I ran in my Saucony Mirage shoes, the ones I wore running Chicago.  I have determined that I don't really like them.  After getting used to the cushy Hoka's, my feet felt tired, ankles a bit sore, calves were sore, soles of my feet even felt like they had gotten a pounding.  Saturday I will do a 12 mile easy run with my running club, most certainly run in the Hoka's.

Minimal = Marketing. Looks cool at least!

I have come to a few determinations as a result of running with traditional running shoes (and heal striking) in the past, as well as using more "minimal" type shoes and running in the super cushy Hoka One One's (both meant to be run with a mid or fore foot strike):

• Minimalist is mostly hype and I wouldn't recommend minimal or barefoot running to anyone.  That being said, there is something to be learned by experimenting with some barefoot or minimal techniques to improve your form and efficiency, and getting away from a huge built up heal.
• If you are happy with your race times and progression, do not pronate severely, and have shoes you enjoy running in, don't mess with your form - if it ain't broke don't fix it.
• If you do pronate severely and heal strike (like I used to), its worth your time and a season or so of running to explore your options.  I am a believer that heal striking is inefficient so changing your form to a mid foot strike should (in theory) have far better energy returns over the long haul.
• If you wish to go from being a heal striker to a mid or forefoot runner (a novel approach), be prepared for a very long transition (guessing 5-6 months), and some possible injuries along the way.  You will need to fix a lot of other issues along the way with your form, and your lower calves will take a lot of time to get used to the added workload.

Dog

Abbey, also known as "the puppy" or "cutie"

In other news, my fiance and I recently got a dog.  She is not a running companion, more of  "recovery" companion, i.e. good for relaxing on the couch post run.  Name is Abbey, about 13 pounds, 2 years old, Dachshund mix, got her from the Lost Dog & Cat Rescue Foundation.  She is just too dang cute not to share! Oh, and a Washington Redskins fan to boot!

Hail to the Redskins.

Merry Christmas!

Caught playing by herself via webcam!