The calendar says January, albeit the last day, but the weather outside is shouting early spring. It was in the 50s here yesterday and should reach the 50s again today. The early warmth seems to have put a spring in my step. I ran today's 6-mile maintenance run at a quicker pace than I intended, or is probably wise. But, it felt good at the time. When I can shed some layers and don't have to worry about icy spots, my body just wants to go faster. Go figure.
The nice weather also has me looking forward to lining up and racing! That plus the fact that I got an email this morning announcing that today is the first day to sign up for this year's North Face Endurance Challenge events. More later.
Of course, older runners--like moi!--must think long and hard about the length of their racing season and the number of their races. In both instances, too much can lead to injury and/or ennui. This is another case where each individual runner has to figure work what works for him/her.
While some experts recommend limiting marathons to two per year, others are more liberal. Jeff Galloway (Marathon: You Can Do It!), while not endorsing the practice, notes that it's possible to run another marathon as soon as a month later. While I know people who race (5K, 10K, 5-Miles) almost weekly in the summer months with no apparent ill effects, the experts that I heed recommend limiting such races to no more than twice a month. Again, one has to find what works for him/her.
I live to run, not to race, and I use races to measure how I'm doing. As a result, I choose my races carefully. I usually use December as a recovery month and do only light running. Then, in January, I ramp up my training. At that time, I check my notes and select the races that I'd like to do over the coming months.
I like to begin with a spring marathon. Last year, I ran the Capitol City Marathon in Olympia, Washington. (My son lives in the Seattle area and ran the marathon with me.) This year, I've chosen the May 6 Colorado Marathon in Ft. Collins, Colo. I try to do a second marathon in the fall. Last year, I ran the Amica Seattle Marathon in November. As things turned out, it was a race too far for me. I had already done the North Face Endurance Challenge 50K at Madison, Wisc., in September. Eight miles into the Seattle Marathon, I injured my right calf, and while I hobbled the rest of the way, it was slow and painful. I don't won't to do that again.
This year, I'm going to limit myself to a single marathon or longer event in the fall. Among the races I'm considering are the Madison North Face Endurance Challenge and the local Quad-City Marathon.
I do two local races in the summer: the Moon Light Chase in July and the Run With Carl on Labor Day. This year, I'm considering the Pikes Peak Ascent in Colorado Springs, Colo. We visit Colorado Springs every year, and there's no reason we couldn't time our visit to correspond with the Pikes Peak Ascent in mid-August. Neither my son, who lived in Colorado Springs for several years and ran in the mountains, nor my wife is very supportive of my interest in running the Ascent. We'll see.
If you're looking for races, you can find lists in lots of places including http://www.runnersworld.com/, http://www.ultrarunning.com/, http://running.competitor.com/, and http://www.trailrunnermag.com/index.php
Check out the Colorado Marathon here: http://www.thecoloradomarathon.com/ Unfortunately this year's marathon is full, but there's always next year.
Check out the 2012 North Face Endurance Challenge events here: http://www2.thenorthface.com/endurancechallenge/index.html
One year soon, I'd like to do the Endurance Challenge at Bear Mountain, NY, but not this year. It's the same weekend as the Colorado Marathon and they already have my money. The Kansas City event is being moved from August to November. Wise decision. August in KC is too hot/humid for a marathon, much less a 50K. There is no 50-Mile race in KC. The KC event also is unique in that it's run on roads, not trails. Right now, I'm considering running in Madison, Wisc. in September or KC in November. I'm still debating distances. I hope to try 50 miles one day, but don't know if I'm ready. Anyway, my experience in Madison last year (50K) was very positive and I'm eager to return. At some distance. Registration for all North Face Endurance Challenge events opens today (January 31).
The Pikes Peak Ascent/Pikes Peak Marathon has just posted entry information for the 2012 races. You can find it here: http://www.pikespeakmarathon.org/entry.htm
Tuesday, January 31, 2012
Sunday, January 29, 2012
Colorado Marathon Countdown
Today is cold and windy. More windy than cold. The air temp is in the 20's but the wind chill is hovering around +10. I ran six miles with a Magic Mile--one mile at 5K pace--thrown in. Not a great effort. But, it's over. Windy days (winds gusting over 20 mph) are my least favorite. I'd rather have snow and +5 as long as the wind was relatively light. But, we don't get to choose our weather. Especially not in Hog Heaven.
Tomorrow is active recovery and that means cross training--some strength and balance exercises and a 3/4 mile brisk walk. The schedule this week calls for maintenance runs on Tuesday, Wednesday, and Friday--6, 5, and 6 miles respectively. Thursday and Saturday are cross training. Sunday is my next long run--20 miles this time. And, Wednesday is February. Spring is just around the corner. Well . . . maybe.
98 and a wake-up. For all of us signed up for the Colorado Marathon, that's how long it is before boarding the buses for the starting line. 98 full days and Sunday morning, May 6 (the wake-up).
When I served in Vietnam, everybody had a short-timers calendar that counted down the last 100 days before their DEROS: Date of Estimated Return from Overseas. Also known as catching the Freedom Bird back to The World.
Why 100 days? Nobody ever said. It just was. Cynicism was the dominant mood among the troops after 1968. "There it is," we liked to say. Translation: There is no reason so don't bother looking for one. It applied to everything.
But, there must have been a reason. It couldn't have been borrowed from WWII when everybody's DEROS was the same: When the shooting stops. I'm guessing that it was simply a Goldilocks number: not too long and not too short.
98 and a wake-up. It's sooner than you think. Better get your run on.
Tomorrow is active recovery and that means cross training--some strength and balance exercises and a 3/4 mile brisk walk. The schedule this week calls for maintenance runs on Tuesday, Wednesday, and Friday--6, 5, and 6 miles respectively. Thursday and Saturday are cross training. Sunday is my next long run--20 miles this time. And, Wednesday is February. Spring is just around the corner. Well . . . maybe.
98 and a wake-up. For all of us signed up for the Colorado Marathon, that's how long it is before boarding the buses for the starting line. 98 full days and Sunday morning, May 6 (the wake-up).
When I served in Vietnam, everybody had a short-timers calendar that counted down the last 100 days before their DEROS: Date of Estimated Return from Overseas. Also known as catching the Freedom Bird back to The World.
Why 100 days? Nobody ever said. It just was. Cynicism was the dominant mood among the troops after 1968. "There it is," we liked to say. Translation: There is no reason so don't bother looking for one. It applied to everything.
But, there must have been a reason. It couldn't have been borrowed from WWII when everybody's DEROS was the same: When the shooting stops. I'm guessing that it was simply a Goldilocks number: not too long and not too short.
98 and a wake-up. It's sooner than you think. Better get your run on.
Friday, January 27, 2012
To Hill and Back
Today is another outstanding winter day here in Hog Heaven: Temps in the mid- to upper 30s with sunny skies (this morning anyway) and light winds. The snow predicted by the Weather Service is supposed to begin toward evening and likely will not amount to much.
I celebrated the nice running weather by doing a hill workout: 6 x .5 mile hill with 92' elevation gain and c. 3% grade run at a 5K effort. I managed a decent and consistent effort--the final two repeats being only slightly slower than the first two. With warm-up, cool-down, and jogging back down the hill between repeats, I totaled about 8 miles. Tomorrow will be cross-training--an easy 3/4 mile walk--and Sunday brings a 6-mile run with one of those miles run at 90% effort.
I should apologize to WWII hero and 1950s Hollywood star Audie Murphy for the title of today's blog. Murphy, who earned the Medal of Honor as well as a chestful of other decorations, entitled his autobiography To Hell and Back. The movie adaptation, starring Murphy as himself, used the same title. As a Vietnam vet and the father of a veteran of both Iraq and Afghanistan, I understand the difference between running hills and combat, and I mean no disrespect. I just liked the play on words.
That said: Done right, hill workouts are not easy, and you'll likely feel like hell before you're through. I do six repeats of a hill that's almost exactly .5 miles from bottom to crest and has an elevation gain of 92'. My math isn't the greatest in the world, but I believe that works out to about a 3% grade. I try to run them at a 5K pace.
On the best of days, I'm ambivalent about hill workouts. On one hand, I don't look forward to them, and I most certainly don't enjoy them. On the other hand, I know that I'll feel virtuous once I'm done. I also know that hill repeats will make me a stronger runner. And, I'm a closet Calvinist.
Having done hill repeats during training and incorporated several hills into my usual training routes, I find that I don't obsess over hilly race routes. I'd prefer flat, of course, but I'm confident that I can handle the hills. That's worth the discomfort of the occasional hill workout.
The Colorado Marathon, which will be my first race of the year (May 6), promises a gradual descent along the entire route and an elevation loss of 1100' or so--albeit at a beginning elevation of 6100'. Coming from Iowa, I'm interested in how that will impact my time. I'd like to think that it will help. My son warns that what the elevation decline gives, the elevation itself will take away. The race directors seem to be of a similar opinion. We'll see.
Later in the season, I'm considering "running" the Pikes Peak Ascent. The elevation is all gain--some 8000' over 13 miles, and some at 13,000' and 14,000'. The challenge for me is preparing for something like that while at 500' in Iowa where climbs over 100' are rare. People from places that don't have mountains run (and finish) Pikes Peak every year. Of course, the perennial winner lives in Colorado Springs at the foot of the mountain. Go figure.
I celebrated the nice running weather by doing a hill workout: 6 x .5 mile hill with 92' elevation gain and c. 3% grade run at a 5K effort. I managed a decent and consistent effort--the final two repeats being only slightly slower than the first two. With warm-up, cool-down, and jogging back down the hill between repeats, I totaled about 8 miles. Tomorrow will be cross-training--an easy 3/4 mile walk--and Sunday brings a 6-mile run with one of those miles run at 90% effort.
I should apologize to WWII hero and 1950s Hollywood star Audie Murphy for the title of today's blog. Murphy, who earned the Medal of Honor as well as a chestful of other decorations, entitled his autobiography To Hell and Back. The movie adaptation, starring Murphy as himself, used the same title. As a Vietnam vet and the father of a veteran of both Iraq and Afghanistan, I understand the difference between running hills and combat, and I mean no disrespect. I just liked the play on words.
That said: Done right, hill workouts are not easy, and you'll likely feel like hell before you're through. I do six repeats of a hill that's almost exactly .5 miles from bottom to crest and has an elevation gain of 92'. My math isn't the greatest in the world, but I believe that works out to about a 3% grade. I try to run them at a 5K pace.
On the best of days, I'm ambivalent about hill workouts. On one hand, I don't look forward to them, and I most certainly don't enjoy them. On the other hand, I know that I'll feel virtuous once I'm done. I also know that hill repeats will make me a stronger runner. And, I'm a closet Calvinist.
Having done hill repeats during training and incorporated several hills into my usual training routes, I find that I don't obsess over hilly race routes. I'd prefer flat, of course, but I'm confident that I can handle the hills. That's worth the discomfort of the occasional hill workout.
The Colorado Marathon, which will be my first race of the year (May 6), promises a gradual descent along the entire route and an elevation loss of 1100' or so--albeit at a beginning elevation of 6100'. Coming from Iowa, I'm interested in how that will impact my time. I'd like to think that it will help. My son warns that what the elevation decline gives, the elevation itself will take away. The race directors seem to be of a similar opinion. We'll see.
Later in the season, I'm considering "running" the Pikes Peak Ascent. The elevation is all gain--some 8000' over 13 miles, and some at 13,000' and 14,000'. The challenge for me is preparing for something like that while at 500' in Iowa where climbs over 100' are rare. People from places that don't have mountains run (and finish) Pikes Peak every year. Of course, the perennial winner lives in Colorado Springs at the foot of the mountain. Go figure.
Wednesday, January 25, 2012
Channeling My Inner Imelda Marcos
Today was another relatively typical winter day in Hog Heaven with temps in the low 30's and moderate winds. The only difference from yesterday is that the sun is hiding today. I did a typical one-hour mid-week maintenance run this morning. Nice and slow. That finishes my recovery from Sunday's long run. After a day of cross training tomorrow, I have a hill workout scheduled for Friday. The only potential problem is the weather. Right now, the Friday forecast calls for a chance of snow showers. A forecast of show showers indicates that the snow, if it materializes, will be light and intermittent, so it won't be a game-changer. But, hill repeats are enough of a challenge already. Anyway, as my mom used to say, "Don't buy trouble." For those of you not into folksy wisdom, that means don't worry about something until it happens.
For those who don't remember, Imelda Marcos is the former Philippine First Lady (wife of the late President Ferdinand Marcos), whose extravagance sparked outrage among Filipinos. Mrs. Marcos was especially fond of shoes, and owned no less than 2700 pairs. That's enough shoes to wear a different pair every day for seven years without wearing the same shoe twice.
Now, I'm the kind of guy that Benjamin Franklin would have loved. "A penny saved . . ." "There are no gains, without pains," "Get what you can, and what you get hold," etc. If I have a weakness, it's running shoes. I hate to admit it, but I own seven pairs at the moment: Asics GT-2150, Asics GT-2160, Asics GT-2160 Trail, Saucony Kinvara 2, Saucony Peregrine, Brooks PureFlow, and Brooks Adrenaline. BUT, the GT-2150s have over 400 miles on them and are near the end of their useful life as training shoes. Ditto the GT-2160 Trail shoes which have over 450 miles on them. PLUS, I have yet to wear the Brooks PureFlow that I bought at the Amica Seattle Marathon expo back in late November. DOUBLEPLUS, the Peregrine is another trial shoe.
Anyway, despite my protestations above, I'm a sucker for a new running shoe. And, right now, I've got my eye on the new Saucony Kinvara 3 that is scheduled to debut on May 1. I'll be wearing my Kinvara 2's in the Colorado Marathon on May 6, and the Kinvara 3 will be my reward for a job-well-done.
The shoe companies are always busy looking for a competitive edge and that means a smorgasbord of new-shoe choices for runners. If you're eager to see what's coming in 2012, check out this two-part sneak-peak from Competitor magazine here: http://running.competitor.com/2011/12/shoes-and-gear/a-sneak-peek-at-2012-running-footwear-part-i_43837, and here: http://running.competitor.com/2011/12/shoes-and-gear/a-sneak-peek-at-2012-running-footwear-part-ii_43903
For a closer view of my next must-have shoe, the Saucony Kinvara 3, see here: http://running.competitor.com/2012/01/videos/less-is-more-in-the-saucony-kinvara-3_45120
For those who don't remember, Imelda Marcos is the former Philippine First Lady (wife of the late President Ferdinand Marcos), whose extravagance sparked outrage among Filipinos. Mrs. Marcos was especially fond of shoes, and owned no less than 2700 pairs. That's enough shoes to wear a different pair every day for seven years without wearing the same shoe twice.
Now, I'm the kind of guy that Benjamin Franklin would have loved. "A penny saved . . ." "There are no gains, without pains," "Get what you can, and what you get hold," etc. If I have a weakness, it's running shoes. I hate to admit it, but I own seven pairs at the moment: Asics GT-2150, Asics GT-2160, Asics GT-2160 Trail, Saucony Kinvara 2, Saucony Peregrine, Brooks PureFlow, and Brooks Adrenaline. BUT, the GT-2150s have over 400 miles on them and are near the end of their useful life as training shoes. Ditto the GT-2160 Trail shoes which have over 450 miles on them. PLUS, I have yet to wear the Brooks PureFlow that I bought at the Amica Seattle Marathon expo back in late November. DOUBLEPLUS, the Peregrine is another trial shoe.
Anyway, despite my protestations above, I'm a sucker for a new running shoe. And, right now, I've got my eye on the new Saucony Kinvara 3 that is scheduled to debut on May 1. I'll be wearing my Kinvara 2's in the Colorado Marathon on May 6, and the Kinvara 3 will be my reward for a job-well-done.
The shoe companies are always busy looking for a competitive edge and that means a smorgasbord of new-shoe choices for runners. If you're eager to see what's coming in 2012, check out this two-part sneak-peak from Competitor magazine here: http://running.competitor.com/2011/12/shoes-and-gear/a-sneak-peek-at-2012-running-footwear-part-i_43837, and here: http://running.competitor.com/2011/12/shoes-and-gear/a-sneak-peek-at-2012-running-footwear-part-ii_43903
For a closer view of my next must-have shoe, the Saucony Kinvara 3, see here: http://running.competitor.com/2012/01/videos/less-is-more-in-the-saucony-kinvara-3_45120
Tuesday, January 24, 2012
Qualifying for Boston = Best Performance by Me in a Running Role
After Sunday's long run (17 miles), yesterday was an active recovery day: 3+ miles of brisk walking. Today was an active recovery/maintenance-run day: a one-hour run at a leisurely pace. Considering that I did 17 miles on Sunday, I've had only very minor soreness in my quads. Actually, hardly worth mentioning. No other issues at all. So, I'm a happy camper. I'll do another one-hour maintenance run tomorrow and cross train on Thursday. I plan to try a hill workout on Friday before more cross training on Saturday. I'll do six miles on Sunday, including a "Magic Mile" time trial. The Weather Service is predicting a week of nice winter weather here in Hog Heaven: temps near seasonal norms in the low-to-mid 30s and sunny. We'll take it!
Since the Academy of Motion Picture Arts & Sciences announced its Oscar nominations this morning (for a list of the nominees and everything else Oscar, see here: http://oscar.go.com/), I've been thinking about what kind of personal performance I'd consider Oscar-worthy in Ft. Collins (Colorado Marathon) in May. And, I think I've settled on a Boston Qualifying finishing time. Right now, that is not my time goal. In fact, my time goal is 15 minutes slower than the Boston standard for my age group. But, you never know. If my training goes better than I expect and everything falls into place on May 6 . . .
As usual, there were no running-related movies in the mix. There is a baseball movie: the Brad Pitt vehicle "Moneyball." Pitt, who plays real-life Oakland Athletics general manager Billy Beane in the movie, also was nominated for Best Actor. I read Michael Lewis' eponymous book on which the movie is based but haven't seen the movie. I do have it on my "Shopping List" at Amazon.
If there was an Oscar for Best Running-Related movie of 2012, I'd give it to Journey Film's "Unbreakable: The Western States 100," a documentary on the 2010 Western States 100 that featured a marquee battle among a quartet of elite ultra runners. See my earlier post on the film here: http://runningthrutwenty12.blogspot.com/2012/01/just-for-hill-of-it.html
Perhaps the best running-themed movie ever is "Chariots of Fire," which won four Academy Awards in 1981 including the Oscar for Best Picture. It tells the inspirational story of two British runners who competed in the 1924 Olympics. Check it out if you've never seen it.
Of all this past year's movies, I'm most looking forward to seeing "The Girl with the Dragon Tattoo," director David Fincher's U.S. adaptation of the first volume of Swedish writer Stieg Larsson's acclaimed Millennium trilogy. All three of Larsson's noirish novels featuring computer hacker bad girl Lisbeth Salander have been filmed in Sweden and are available in the U.S. with English subtitles. I've read the trilogy and own DVDs of the three Swedish films. The Swedish films star Noomi Rapace as Lisbeth and she nails the role. I'm interested in seeing how well American actress Rooney Mara inhabits the part.
Since the Academy of Motion Picture Arts & Sciences announced its Oscar nominations this morning (for a list of the nominees and everything else Oscar, see here: http://oscar.go.com/), I've been thinking about what kind of personal performance I'd consider Oscar-worthy in Ft. Collins (Colorado Marathon) in May. And, I think I've settled on a Boston Qualifying finishing time. Right now, that is not my time goal. In fact, my time goal is 15 minutes slower than the Boston standard for my age group. But, you never know. If my training goes better than I expect and everything falls into place on May 6 . . .
As usual, there were no running-related movies in the mix. There is a baseball movie: the Brad Pitt vehicle "Moneyball." Pitt, who plays real-life Oakland Athletics general manager Billy Beane in the movie, also was nominated for Best Actor. I read Michael Lewis' eponymous book on which the movie is based but haven't seen the movie. I do have it on my "Shopping List" at Amazon.
If there was an Oscar for Best Running-Related movie of 2012, I'd give it to Journey Film's "Unbreakable: The Western States 100," a documentary on the 2010 Western States 100 that featured a marquee battle among a quartet of elite ultra runners. See my earlier post on the film here: http://runningthrutwenty12.blogspot.com/2012/01/just-for-hill-of-it.html
Perhaps the best running-themed movie ever is "Chariots of Fire," which won four Academy Awards in 1981 including the Oscar for Best Picture. It tells the inspirational story of two British runners who competed in the 1924 Olympics. Check it out if you've never seen it.
Of all this past year's movies, I'm most looking forward to seeing "The Girl with the Dragon Tattoo," director David Fincher's U.S. adaptation of the first volume of Swedish writer Stieg Larsson's acclaimed Millennium trilogy. All three of Larsson's noirish novels featuring computer hacker bad girl Lisbeth Salander have been filmed in Sweden and are available in the U.S. with English subtitles. I've read the trilogy and own DVDs of the three Swedish films. The Swedish films star Noomi Rapace as Lisbeth and she nails the role. I'm interested in seeing how well American actress Rooney Mara inhabits the part.
Sunday, January 22, 2012
LSD Works for Me
I spent most of the morning grinding out the miles. Seventeen in fact. Slow and steady. About an 11-minute pace. Considering that it's January 22 and this is Hog Heaven, a.k.a. Iowa, I'd call the weather neutral. Cloudy with some sleet, 25 degrees, and fairly gusty winds. The sidewalks were slippery so I stayed in the streets. That wasn't so bad since there's not much traffic here on Sunday morning.
I actually don't mind the long slow miles. I'd much rather do a long slow run than hill repeats or intervals. That's a good thing since the long run is the key piece of my marathon/ultra training. If your goal is just finishing, some experts claim that the long run IS your marathon training program. (See, for example, Jeff Galloway, Marathon: You Can Do It!) Of course, not everyone agrees.
A certain amount of controversy has always surrounded LSD. No, not the hallucinogen. Long Slow Distance. As in running. The idea that the long training run is the most important element in distance running--and that it should be run at a comfortable pace--was popularized by coach and writer Joe Henderson in the 1960s and 1970s. Many runners and coaches demurred, arguing that to run fast you had to . . . well, run fast. One well-known critic was British middle-distance runner Sebastian Coe, winner of Olympic Gold at 1500 meters in 1980 and 1984, who mockingly noted that "long, slow distance produces long, slow runners.” (Coe is presently the chairman of the London Organizing Committee for the Olympic Games.)
Even so, LSD has carried the day for recreational runners and is recommended by most running gurus. Jeff Galloway not only makes the long run the centerpiece of his training program but also insists that it be run at a pace at least two minutes per mile slower than marathon race pace. Galloway also recommends taking scheduled walk breaks throughout the long run--a strategy that many marathoners flatly reject. Until they bonk, of course.
For older (Master's and beyond) runners, LSD and Galloway's walk breaks seem like prudent advice. The key for this demographic is to build an endurance base without suffering injury. My experience is that LSD and walk breaks--at least in the long runs--offer the best way to achieve this. That and an appreciation for the benefits of ample recovery.
Age takes a toll--more in speed than endurance--and the prudent older runner must learn to deal with it. Despite my age, I'm still competitive so I usually line up for a race with a time goal. But . . . my first goal is to finish. If I have to sacrifice one for the other, I slow down. Period. In all my years of racing, I've never had a DNF. I'm not starting now.
Endurance means LSD. Time goals mean some strength and speed work. Some is a relative term. What works for a 25-year-old likely won't work for a 55-year-old. I do hill repeats for strength (usually every other week) and mile intervals or tempo runs (again, usually every other week) for speed. I do 5/6 mile maintenance runs twice a week and three days of cross training for active recovery. Cross training for me is brisk walking or hiking.
There's lots of information out there to help recreational marathoners. Check it out. Experiment. Find what works for you. Then, just do it.
I actually don't mind the long slow miles. I'd much rather do a long slow run than hill repeats or intervals. That's a good thing since the long run is the key piece of my marathon/ultra training. If your goal is just finishing, some experts claim that the long run IS your marathon training program. (See, for example, Jeff Galloway, Marathon: You Can Do It!) Of course, not everyone agrees.
A certain amount of controversy has always surrounded LSD. No, not the hallucinogen. Long Slow Distance. As in running. The idea that the long training run is the most important element in distance running--and that it should be run at a comfortable pace--was popularized by coach and writer Joe Henderson in the 1960s and 1970s. Many runners and coaches demurred, arguing that to run fast you had to . . . well, run fast. One well-known critic was British middle-distance runner Sebastian Coe, winner of Olympic Gold at 1500 meters in 1980 and 1984, who mockingly noted that "long, slow distance produces long, slow runners.” (Coe is presently the chairman of the London Organizing Committee for the Olympic Games.)
Even so, LSD has carried the day for recreational runners and is recommended by most running gurus. Jeff Galloway not only makes the long run the centerpiece of his training program but also insists that it be run at a pace at least two minutes per mile slower than marathon race pace. Galloway also recommends taking scheduled walk breaks throughout the long run--a strategy that many marathoners flatly reject. Until they bonk, of course.
For older (Master's and beyond) runners, LSD and Galloway's walk breaks seem like prudent advice. The key for this demographic is to build an endurance base without suffering injury. My experience is that LSD and walk breaks--at least in the long runs--offer the best way to achieve this. That and an appreciation for the benefits of ample recovery.
Age takes a toll--more in speed than endurance--and the prudent older runner must learn to deal with it. Despite my age, I'm still competitive so I usually line up for a race with a time goal. But . . . my first goal is to finish. If I have to sacrifice one for the other, I slow down. Period. In all my years of racing, I've never had a DNF. I'm not starting now.
Endurance means LSD. Time goals mean some strength and speed work. Some is a relative term. What works for a 25-year-old likely won't work for a 55-year-old. I do hill repeats for strength (usually every other week) and mile intervals or tempo runs (again, usually every other week) for speed. I do 5/6 mile maintenance runs twice a week and three days of cross training for active recovery. Cross training for me is brisk walking or hiking.
There's lots of information out there to help recreational marathoners. Check it out. Experiment. Find what works for you. Then, just do it.
Friday, January 20, 2012
Training for Colorado and thinking about London
Got up early this morning so that I could run before the latest snow storm arrived. No such luck. The snow began before I had gone a mile and picked up in intensity as I went. By the time I finished (4.5 mile maintenance run plus a one-mile cool-down walk), the snow had begun to accumulate on the streets. But, I got the run in without slipping and sliding and that's always a good thing. Winter is one day closer to being over and Ft. Collins (Colorado Marathon) is one day closer!
Tomorrow is cross training, i.e. a brisk 4/5 mile walk. My next long run--17 miles this time--is Sunday. Right now the Weather Service is forecasting mid-30s for Sunday. Hooray!
I got an email this morning from a friend who was visiting Houston last weekend and saw the Marathon Trials. She reported that the enthusiastic spectators--estimated at 500,000--were rewarded with two competitive and entertaining races. Awesome, indeed.
My biggest takeaway from the trials is the upside potential of women's winner Shalane Flanagan. In only her second marathon, Shalane ran an event record time of 2:25:38. Given her background at 5000 and 10000 meters and six months to prepare for London, she has a chance to surprise. And, surprise in a big way. A big golden way. As in gold medal.
Congrats to Meb Keflezighi, two-time winner of the Quad-City Times Bix 7 and local Hog Heaven favorite, on his win in the men's race. Despite Meb's win, the U.S.'s best hope among the men to medal at London is likely Ryan Hall, who finished second at the trials. Meb is now 36-years-old and his marathon PR is 2:09:08. Consider that Kenyan Patrick Makau ran 2:03:38 last September in Berlin. Berlin is known as a fast venue, but still . . .
What to watch for in London this summer besides the men's and women's marathons: 1) I'll be watching to see how Michael Phelps, the undisputed king of the Beijing Games does. He's four years older and his competition is stiffer. Has fame, fortune, and the occasional toke slowed MP down? 2) In the pool on the women's side, I'll be rooting for Centennial, Colorado, high school student Missy Franklin, a sixteen-year-old phenom. If you've seen Missy interviewed, you already know that she's a breath of fresh air. 3) Has motherhood slowed the queens of the sand: Misty May-Treanor and Kerri Walsh, 2004 and 2008 Gold medalists in Beach Volleyball. Following the Beijing Games, Kerri took some time off to give birth. Twice. I'm not much of a fan of beach volleyball, but during the Beijing Games, I found that I couldn't not watch these two dynamos. Okay. The bikinis didn't hurt. 4) Can anyone stay with Usain Bolt? Gold medalist in the 100 meters, 200 meters, and 4x100 meters at Beijing, Usain holds world and Olympic records in all three events including a ridiculous 9.58 in the 100.
Tomorrow is cross training, i.e. a brisk 4/5 mile walk. My next long run--17 miles this time--is Sunday. Right now the Weather Service is forecasting mid-30s for Sunday. Hooray!
I got an email this morning from a friend who was visiting Houston last weekend and saw the Marathon Trials. She reported that the enthusiastic spectators--estimated at 500,000--were rewarded with two competitive and entertaining races. Awesome, indeed.
My biggest takeaway from the trials is the upside potential of women's winner Shalane Flanagan. In only her second marathon, Shalane ran an event record time of 2:25:38. Given her background at 5000 and 10000 meters and six months to prepare for London, she has a chance to surprise. And, surprise in a big way. A big golden way. As in gold medal.
Congrats to Meb Keflezighi, two-time winner of the Quad-City Times Bix 7 and local Hog Heaven favorite, on his win in the men's race. Despite Meb's win, the U.S.'s best hope among the men to medal at London is likely Ryan Hall, who finished second at the trials. Meb is now 36-years-old and his marathon PR is 2:09:08. Consider that Kenyan Patrick Makau ran 2:03:38 last September in Berlin. Berlin is known as a fast venue, but still . . .
What to watch for in London this summer besides the men's and women's marathons: 1) I'll be watching to see how Michael Phelps, the undisputed king of the Beijing Games does. He's four years older and his competition is stiffer. Has fame, fortune, and the occasional toke slowed MP down? 2) In the pool on the women's side, I'll be rooting for Centennial, Colorado, high school student Missy Franklin, a sixteen-year-old phenom. If you've seen Missy interviewed, you already know that she's a breath of fresh air. 3) Has motherhood slowed the queens of the sand: Misty May-Treanor and Kerri Walsh, 2004 and 2008 Gold medalists in Beach Volleyball. Following the Beijing Games, Kerri took some time off to give birth. Twice. I'm not much of a fan of beach volleyball, but during the Beijing Games, I found that I couldn't not watch these two dynamos. Okay. The bikinis didn't hurt. 4) Can anyone stay with Usain Bolt? Gold medalist in the 100 meters, 200 meters, and 4x100 meters at Beijing, Usain holds world and Olympic records in all three events including a ridiculous 9.58 in the 100.
Thursday, January 19, 2012
The .1 of 1% and me
Fall running is the best. Spring is second-best. And, summer easily trumps winter. Yes, it can be hot and humid in the summer, but there's no danger of falling on ice and you don't have to spend ten minutes getting dressed to go out.
Overall, this winter has been kind to runners. Maybe that's why this morning was such a challenge: the ambient temp was +8 and the wind chill temp was -10 when I headed out the door. Reluctantly. I planned to do a one-hour run--usually c. 6 miles. Being prudent, I headed out into the stiff northwest wind. Not fun. But, I warmed up fairly quickly, and with the wind to my back after mile 3, I actually enjoyed the run. So much that I ended up running 7 miles.
Tomorrow's forecast is for a couple of inches of fresh snow. Fortunately, my schedule calls for a relatively short 4/5 miles tomorrow. With luck, the streets will be passable.
On days like today, I remind myself that marathon runners have to be disciplined. Even when the weather refuses to cooperate. In fact, especially when the weather refuses to cooperate. After all, we're an elite even more exclusive than the infamous 1% targeted by Occupy Wall Street (OWS).
Runner, author, and entrepreneur Jeff Galloway (Marathon: You Can Do It) estimates that only .1 of 1% of all people run a marathon. And, I'm a member of that fraternity. Many times over. I ran my first marathon back in 1979. I ran my marathon PR in 1981 on a gorgeous day in Iowa City, Iowa, at the now-defunct Iowa City Marathon. I ran my first ultra marathon in 2011. I'm seriously considering doing my first 50-miler in 2012.
Maybe if I'd been as intent on making money as I was on keeping fit, I'd be a member of the monied elite. Or, not. It's been my experience that it's harder to make millions than to run marathons--even if the statistics argue otherwise. Anyway, I'd rather be fit--and hopefully healthy--than rich. Money can buy lots of things, but it can't buy time. And, at my age, time is the most valuable commodity there is. I'm hoping that my life-time fitness habit buys me some extra time. Even if it doesn't, fit is more fun.
With obesity at epidemic levels in the U.S., maybe we need an Occupy-like focus on the issue. But, with a twist. Instead of occupying the primary culprits--McDonald's, for example, which we already occupy too often--we should encourage people to occupy road races, bike lanes, fitness trails, hiking trails, and the like.
The idea is to get moving. You don't have to sign up for a marathon. In fact, survey data shows that the majority of would-be marathoners sustain injuries before they even get to the starting line. That's not good. The best activity for each person is the activity that they can and will sustain over time. Find something that you enjoy. And, just do it. (With apologies to Nike.)
Overall, this winter has been kind to runners. Maybe that's why this morning was such a challenge: the ambient temp was +8 and the wind chill temp was -10 when I headed out the door. Reluctantly. I planned to do a one-hour run--usually c. 6 miles. Being prudent, I headed out into the stiff northwest wind. Not fun. But, I warmed up fairly quickly, and with the wind to my back after mile 3, I actually enjoyed the run. So much that I ended up running 7 miles.
Tomorrow's forecast is for a couple of inches of fresh snow. Fortunately, my schedule calls for a relatively short 4/5 miles tomorrow. With luck, the streets will be passable.
On days like today, I remind myself that marathon runners have to be disciplined. Even when the weather refuses to cooperate. In fact, especially when the weather refuses to cooperate. After all, we're an elite even more exclusive than the infamous 1% targeted by Occupy Wall Street (OWS).
Runner, author, and entrepreneur Jeff Galloway (Marathon: You Can Do It) estimates that only .1 of 1% of all people run a marathon. And, I'm a member of that fraternity. Many times over. I ran my first marathon back in 1979. I ran my marathon PR in 1981 on a gorgeous day in Iowa City, Iowa, at the now-defunct Iowa City Marathon. I ran my first ultra marathon in 2011. I'm seriously considering doing my first 50-miler in 2012.
Maybe if I'd been as intent on making money as I was on keeping fit, I'd be a member of the monied elite. Or, not. It's been my experience that it's harder to make millions than to run marathons--even if the statistics argue otherwise. Anyway, I'd rather be fit--and hopefully healthy--than rich. Money can buy lots of things, but it can't buy time. And, at my age, time is the most valuable commodity there is. I'm hoping that my life-time fitness habit buys me some extra time. Even if it doesn't, fit is more fun.
With obesity at epidemic levels in the U.S., maybe we need an Occupy-like focus on the issue. But, with a twist. Instead of occupying the primary culprits--McDonald's, for example, which we already occupy too often--we should encourage people to occupy road races, bike lanes, fitness trails, hiking trails, and the like.
The idea is to get moving. You don't have to sign up for a marathon. In fact, survey data shows that the majority of would-be marathoners sustain injuries before they even get to the starting line. That's not good. The best activity for each person is the activity that they can and will sustain over time. Find something that you enjoy. And, just do it. (With apologies to Nike.)
Tuesday, January 17, 2012
Born to Run
Yesterday was cross training, and considering how I felt when I set out this morning, today should have been too. There was nothing specific wrong with me; I just didn't feel motivated. But that's not going to get me to Ft. Collins. So, I laced up the ASICS and headed out for what started as a s-l-o-w run and ended up as a more-than-respectable six miles. Somewhere between miles 2 and 3, I started feeling better (and going faster), and my pace for miles 5 and 6 was two minutes faster than for miles 1 and 2. Workouts are often funny that way. Like famous ultra runner Forrest Gump said, "You never know what you're going to get."
Considering that running is arguably the world's oldest athletic competition, it has inspired comparatively little literary output. If I had to recommend a single title on running, it would be Christopher McDougall's Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.
Journalist McDougall's spell-binding tale introduces the reader to a tribe of super-runners: the Tarahumara Indians from Mexico's remote Copper Canyons. Intrigued by the Tarahumara's ability to run prodigious distances injury free, McDougall goes looking for the answer: an answer that he finds in mankind's evolutionary development. Humans survived as a species because they acquired the ability to outrun their dinner. Hence, we were born to run.
More controversially, McDougall claims that runners do not require fancy, and expensive, shoes to do what they naturally do. In fact, he contends that modern running shoes, with their abundant cushioning, encourage unnatural heel-striking and cause, rather than prevent, running injuries. (I doubt that McDougall is welcome at Nike headquarters.) Following publication of the book, the debate over barefoot--or minimalist--running has raged with no definitive resolution in sight. Interestingly, the big shoe companies have begun to hedge their bets and offer minimalist shoes along with their more cushioned, stabilized shoes. (More on this in a future post.)
What makes "Born to Run" so much fun is not the controversy but the cast of outrageous characters--including Barefoot Ted, surfer-girl Jenn Shelton and her partner Billy Barnett, and gringo expat Caballo Blanco, who lives among the Tarahumara--and the unfolding drama of a race for the ages.
When your running's not going well and you need a little inspiration, check it out.
Considering that running is arguably the world's oldest athletic competition, it has inspired comparatively little literary output. If I had to recommend a single title on running, it would be Christopher McDougall's Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.
Journalist McDougall's spell-binding tale introduces the reader to a tribe of super-runners: the Tarahumara Indians from Mexico's remote Copper Canyons. Intrigued by the Tarahumara's ability to run prodigious distances injury free, McDougall goes looking for the answer: an answer that he finds in mankind's evolutionary development. Humans survived as a species because they acquired the ability to outrun their dinner. Hence, we were born to run.
More controversially, McDougall claims that runners do not require fancy, and expensive, shoes to do what they naturally do. In fact, he contends that modern running shoes, with their abundant cushioning, encourage unnatural heel-striking and cause, rather than prevent, running injuries. (I doubt that McDougall is welcome at Nike headquarters.) Following publication of the book, the debate over barefoot--or minimalist--running has raged with no definitive resolution in sight. Interestingly, the big shoe companies have begun to hedge their bets and offer minimalist shoes along with their more cushioned, stabilized shoes. (More on this in a future post.)
What makes "Born to Run" so much fun is not the controversy but the cast of outrageous characters--including Barefoot Ted, surfer-girl Jenn Shelton and her partner Billy Barnett, and gringo expat Caballo Blanco, who lives among the Tarahumara--and the unfolding drama of a race for the ages.
When your running's not going well and you need a little inspiration, check it out.
Sunday, January 15, 2012
Rarin' to Go
With much-improved weather today, I managed a solid six miles with a Magic Minute thrown in for good measure. I borrowed the Magic Minute concept from Jeff Galloway. It's a mile run at close to 5k tempo. I try to run them at c. 85/90% of 5K effort. I ran today's MM in 7:38. Not bad for me since I've done no speed work since mid-November.
The big news today, of course, is the results of yesterday's Olympic Trials Marathons. In a bit of an upset Meb Keflezighi defeated favorite Ryan Hall, who finished second. The third male qualifier for the Olympic Marathon was Abdi Abdirahman. On the women's side, favorite Sharlane Flanagan took the top spot. Desiree Davila and Kara Goucher round out the women's team. Congratulations to them all. I'm counting the days until the London Games!
Yesterday's Olympic Marathon Trials have me itching to toe the starting line at the Colorado Marathon this spring. Of course, the marathon is almost four months away and there's lots of training left to be done. If I'm correct, I finished the 10th week of my 26-week train-up today. So far, so good. I've done all the scheduled workouts with no problems or ill effects. There will inevitably be challenges ahead, including bouts of awful weather, but the memory of the Marathon Trials should help to keep spirits up. If that memory begins to fade, there's always the video of the Colorado Marathon posted on the Marathon's website: http://www.ftcollinsmarathon.com/
That video is the reason I signed up for the race. Last fall, I was surfing the web checking out marathons to run in 2012, and I clicked on the Colorado Marathon site. Then, I clicked on the video icon. That was it. I love Colorado anyway and here was this incredibly scenic course. The 1000' of elevation loss from start to finish didn't hurt. And, here I am with 16 weeks to go. Safely registered. Room reserved in Ft. Collins. Training going well. Life is good.
I'm still looking for a fall event: marathon or ultra. I'm considering returning to the North Face Endurance Challenge in Madison, Wisc. to reprise last fall's 50K or perhaps try the 50-Miles. I want to do the Marine Corps Marathon some day. Maybe this year. Last year, my wife and I joined our Army officer son for the Army 10-Miler in D.C. and had a blast. I've even thought about staying close to home and doing our local marathon: the Quad-Cities Marathon. I'm open to suggestions.
The big news today, of course, is the results of yesterday's Olympic Trials Marathons. In a bit of an upset Meb Keflezighi defeated favorite Ryan Hall, who finished second. The third male qualifier for the Olympic Marathon was Abdi Abdirahman. On the women's side, favorite Sharlane Flanagan took the top spot. Desiree Davila and Kara Goucher round out the women's team. Congratulations to them all. I'm counting the days until the London Games!
Yesterday's Olympic Marathon Trials have me itching to toe the starting line at the Colorado Marathon this spring. Of course, the marathon is almost four months away and there's lots of training left to be done. If I'm correct, I finished the 10th week of my 26-week train-up today. So far, so good. I've done all the scheduled workouts with no problems or ill effects. There will inevitably be challenges ahead, including bouts of awful weather, but the memory of the Marathon Trials should help to keep spirits up. If that memory begins to fade, there's always the video of the Colorado Marathon posted on the Marathon's website: http://www.ftcollinsmarathon.com/
That video is the reason I signed up for the race. Last fall, I was surfing the web checking out marathons to run in 2012, and I clicked on the Colorado Marathon site. Then, I clicked on the video icon. That was it. I love Colorado anyway and here was this incredibly scenic course. The 1000' of elevation loss from start to finish didn't hurt. And, here I am with 16 weeks to go. Safely registered. Room reserved in Ft. Collins. Training going well. Life is good.
I'm still looking for a fall event: marathon or ultra. I'm considering returning to the North Face Endurance Challenge in Madison, Wisc. to reprise last fall's 50K or perhaps try the 50-Miles. I want to do the Marine Corps Marathon some day. Maybe this year. Last year, my wife and I joined our Army officer son for the Army 10-Miler in D.C. and had a blast. I've even thought about staying close to home and doing our local marathon: the Quad-Cities Marathon. I'm open to suggestions.
Friday, January 13, 2012
The Day After
Yesterday's snow storm is headed east finally, but we're still cleaning up here in Hog Heaven. We picked up six inches here in Bettendorf, Iowa. The city has cleared the main streets, but many of the side streets are still snow-covered. Plus, only about half of my neighbors have cleared their sidewalks. So, this morning's one-hour run was more challenging than usual. Slower too. I usually cover c. 6 miles but logged only about 5 today. Oh, well. It's about "time on feet," right? Not mileage.
Tomorrow is cross training. I've shoveled my sidewalk and driveway already, so I can't count that as cross training. And, I gave up on cross-country skiing years ago. Guess, I'll have to do the usual 4/5 mile walk.
There's some good medical news for marathoners. A new study finds that, contrary to media speculation, marathoners do not suffer more heart attacks than athletes engaged in other activities. See here: http://news.discovery.com/adventure/marathon-running-heart-011112.html
Today is the eve of the Olympic Marathon Trials in Houston, and I'm getting excited. It would be nice if somebody was televising the men's and women's races live, but we'll have to be content with the two hours of taped coverage that airs on NBC from 3-5 p.m. E.T.
I discussed the women's race in yesterday's blog entry, so today is the men's turn. The favorites on the men's side include: 1) Ryan Hall, winner of the Marathon Trials four years ago and owner of the fastest qualifying time this year, 2) Dathan Ritzenhein, who was second at the 2008 Trials, and 3) Meb Keflezighi. Both Hall and Meb have local connections having won the Quad-City Times Bix 7 race. Meb is coming off an injury and has expressed cautious optimism for the Trials.
The race has an intriguing dark horse. He's Galen Rupp--a marathon virgin. He qualified for the Trials on the basis of a 1:00:30 half-marathon finish in New York last March. Rupp holds the American record for 10,000 meters and is a favorite to make the U.S. team in the 5,000 meters and 10,000 meters.
Rupp's decision to enter the Marathon Trials brings to mind the late, legendary Czech distance runner, Emil Zatopek. In Helsinki in 1952, Zatopek won the 5,000 meters and 10,000 meters--both in Olympic record time. Although he had never run a marathon, Zatopek decided to enter the event at the last minute and not only won but also set an Olympic mark. Makes one wonder if Rupp is a student of history.
Tomorrow is cross training. I've shoveled my sidewalk and driveway already, so I can't count that as cross training. And, I gave up on cross-country skiing years ago. Guess, I'll have to do the usual 4/5 mile walk.
There's some good medical news for marathoners. A new study finds that, contrary to media speculation, marathoners do not suffer more heart attacks than athletes engaged in other activities. See here: http://news.discovery.com/adventure/marathon-running-heart-011112.html
Today is the eve of the Olympic Marathon Trials in Houston, and I'm getting excited. It would be nice if somebody was televising the men's and women's races live, but we'll have to be content with the two hours of taped coverage that airs on NBC from 3-5 p.m. E.T.
I discussed the women's race in yesterday's blog entry, so today is the men's turn. The favorites on the men's side include: 1) Ryan Hall, winner of the Marathon Trials four years ago and owner of the fastest qualifying time this year, 2) Dathan Ritzenhein, who was second at the 2008 Trials, and 3) Meb Keflezighi. Both Hall and Meb have local connections having won the Quad-City Times Bix 7 race. Meb is coming off an injury and has expressed cautious optimism for the Trials.
The race has an intriguing dark horse. He's Galen Rupp--a marathon virgin. He qualified for the Trials on the basis of a 1:00:30 half-marathon finish in New York last March. Rupp holds the American record for 10,000 meters and is a favorite to make the U.S. team in the 5,000 meters and 10,000 meters.
Rupp's decision to enter the Marathon Trials brings to mind the late, legendary Czech distance runner, Emil Zatopek. In Helsinki in 1952, Zatopek won the 5,000 meters and 10,000 meters--both in Olympic record time. Although he had never run a marathon, Zatopek decided to enter the event at the last minute and not only won but also set an Olympic mark. Makes one wonder if Rupp is a student of history.
Thursday, January 12, 2012
Snow Day!
All good things must end . . . Including our unseasonably warm and relatively snow-less winter. With the snow still flying outside, we've got about 3-4 inches on the ground. (Somewhere between a nuisance and a headache.) The temp is 16 degrees, and with the winds gusting up to 30 mph, the wind chill is -1.
Nevertheless, I bundled up, grabbed my walking stick and went for a four-mile trek. With both roads and sidewalks still a mess, I was lucky that today was a cross training day, not a running day. Even if I don't like the weather, it's nice to get outside and moving.
Jeff Galloway (Marathon: You Can Do It) includes the cross training days in his training program--especially for active recovery--but he concedes that they can be missed, without harm, on occasion. I have a Type A personality so I don't like to paint outside the lines. I might miss one or two in a 26-week train-up, but that's about it. That's just me. There's no one-size-fits-all marathon training program. Everybody has to figure out what works for him/her. I like Galloway because he allows quite a bit of flexibility. Plus, for the long training runs and the marathon itself, I find that Galloway's unorthodox run/walk/run approach works for older runners like me. It results not only in a more consistent effort over 26 miles but also a more enjoyable experience.
The weather should be much better in Houston this weekend for the U.S. Olympic Marathon Trials (men and women). The top three in each race will qualify to represent the U.S. in the London games this summer. You can find information on the Trials in lots of places, but the official website is: www.houston2012.com
The good news for us running fans is that the Trials will be telecast on a tape-delay basis on Saturday from 3-5 p.m. E.T. As they say, check your local listings.
Over 200 women met the qualifying standard for the Trials. Anything can--and sometimes does--happen at the Trials, but a few of the favorites include: 1) Shalane Flanagan, a relative novice in the marathon--who clocked 2:28:40 in her debut marathon at New York--but the bronze medalist at 10,000 meters in Beijing, 2) Desiree Davila, who owns the fastest qualifying time at 2:22:38 (2011 Boston), and 3) Deena Kastor, the bronze medalist back in 2004.
Quite a few of the leading men and women in the Trials have run right here in River City, a.k.a. Davenport, Iowa, home of the Bix 7-Mile race. The Bix 7 offers decent prize money and usually attracts a handful of world-class runners every July to the local streets. In fact, the list of qualifiers (men and women) includes 44 runners who have competed in the Bix 7, including Colleen DeReuck on the ladies side and Ryan Hall and Meb Keflezighi on the men's side. If you've never been among the c. 20,000 runners for the Bix, check out their website at: http://www.bix7.com/2011/
If I have a favorite in the women's race, I think she's Lisbet Sunshine of Larkspur, Calif. I don't actually know anything about Lisbet, but I saw her name on the list of qualifiers and was hooked.
That's me in front of my home. The road to Ft. Collins runs thru rain, snow, heat, and gloom of night, but we runners are an intrepid lot. (Probably not so much heat and gloom of night this time of year.)
Tomorrow: If the roads/sidewalks are clear, the plan calls for an hour of running (c. 6 miles). I try to avoid indoor tracks and treadmills. Later, inside by the fire, we'll look at the men's field for Saturday's Marathon Trials.
Nevertheless, I bundled up, grabbed my walking stick and went for a four-mile trek. With both roads and sidewalks still a mess, I was lucky that today was a cross training day, not a running day. Even if I don't like the weather, it's nice to get outside and moving.
Jeff Galloway (Marathon: You Can Do It) includes the cross training days in his training program--especially for active recovery--but he concedes that they can be missed, without harm, on occasion. I have a Type A personality so I don't like to paint outside the lines. I might miss one or two in a 26-week train-up, but that's about it. That's just me. There's no one-size-fits-all marathon training program. Everybody has to figure out what works for him/her. I like Galloway because he allows quite a bit of flexibility. Plus, for the long training runs and the marathon itself, I find that Galloway's unorthodox run/walk/run approach works for older runners like me. It results not only in a more consistent effort over 26 miles but also a more enjoyable experience.
The weather should be much better in Houston this weekend for the U.S. Olympic Marathon Trials (men and women). The top three in each race will qualify to represent the U.S. in the London games this summer. You can find information on the Trials in lots of places, but the official website is: www.houston2012.com
The good news for us running fans is that the Trials will be telecast on a tape-delay basis on Saturday from 3-5 p.m. E.T. As they say, check your local listings.
Over 200 women met the qualifying standard for the Trials. Anything can--and sometimes does--happen at the Trials, but a few of the favorites include: 1) Shalane Flanagan, a relative novice in the marathon--who clocked 2:28:40 in her debut marathon at New York--but the bronze medalist at 10,000 meters in Beijing, 2) Desiree Davila, who owns the fastest qualifying time at 2:22:38 (2011 Boston), and 3) Deena Kastor, the bronze medalist back in 2004.
Quite a few of the leading men and women in the Trials have run right here in River City, a.k.a. Davenport, Iowa, home of the Bix 7-Mile race. The Bix 7 offers decent prize money and usually attracts a handful of world-class runners every July to the local streets. In fact, the list of qualifiers (men and women) includes 44 runners who have competed in the Bix 7, including Colleen DeReuck on the ladies side and Ryan Hall and Meb Keflezighi on the men's side. If you've never been among the c. 20,000 runners for the Bix, check out their website at: http://www.bix7.com/2011/
If I have a favorite in the women's race, I think she's Lisbet Sunshine of Larkspur, Calif. I don't actually know anything about Lisbet, but I saw her name on the list of qualifiers and was hooked.
Tomorrow: If the roads/sidewalks are clear, the plan calls for an hour of running (c. 6 miles). I try to avoid indoor tracks and treadmills. Later, inside by the fire, we'll look at the men's field for Saturday's Marathon Trials.
Wednesday, January 11, 2012
Reality Check!
Today was another outstanding winter day here in Hog Heaven. Of course, all good things must inevitably come to an end, and our run of good weather is about over. (Of course, "good" is subjective. I'm old enough that I don't like cold and snowy weather. There are others who enjoy those conditions and might not agree with my assessment of this winter's mild weather.)
For those like me who prefer a brown winter and those wishing for snow, tomorrow's forecast for eastern Iowa from The Weather Channel is a reality check: "Windy. Snow during the morning will transition to snow showers during the afternoon. High near 20F. Winds NW at 20 to 30 mph. Chance of snow 70%. 2 to 4 inches of snow expected. Winds could occasionally gust over 40 mph."
In January in Iowa, reality is a snow storm. What is it that the Navy SEALs say? "DWI. Deal with it."
Coming off yesterday's hill workout, I ran 4 easy miles this morning under sunny skies. If we get the predicted snow, tomorrow's cross training will include snow shoveling in addition to a brisk 4-5 mile walk. With any luck, the streets and sidewalks will be cleared for Friday's one-hour run.
Any time you sign up for a spring marathon--I'm doing the Colorado Marathon on May 6--you're going to have to train in the winter. And, for most of those preparing to run in Ft. Collins on May 6, that's going to include dealing with snow storms and bouts of sub-zero weather. There's no use complaining. But, occasionally, I probably will.
I saw this story on the Colorado Springs Gazette website this morning and couldn't resist passing it along: http://www.outtherecolorado.com/201201108865/Running/pikes-peak-running-champ-wants-to-tempt-your-sweet-tooth.html
Seems that Colorado runner (and Pikes Peak Marathon legend) Matt Carpenter is selling ice cream in Manitou Springs at the base of Pikes Peak. Matt admits to having a sweet tooth when ice cream is involved. I have a similar weakness. I love ice cream and could eat it every day. But, that wouldn't be wise. So, I limit myself to no more than once a week. Usually to reward myself.
I'm not one to obsess about nutrition. I love fruits and I like vegetables and I eat lots of them. So, I'm lucky in that regard. I also like all kinds of nuts (especially pecans and cashews) and always have some around to snack on. Except for pizza--which is a staple in my diet--I seldom have fast foot. Most of this wasn't planned. It just reflects my likes and dislikes. It seems to work. I'm fit and thin. And, my doc says that I'm healthy (blood pressure, cholesterol, etc. all normal). I can't take all the credit though. My dad lived to 90 years-old, and my mom is 86 and counting. I guess the moral to this story is, Choose your parents well.
For those like me who prefer a brown winter and those wishing for snow, tomorrow's forecast for eastern Iowa from The Weather Channel is a reality check: "Windy. Snow during the morning will transition to snow showers during the afternoon. High near 20F. Winds NW at 20 to 30 mph. Chance of snow 70%. 2 to 4 inches of snow expected. Winds could occasionally gust over 40 mph."
In January in Iowa, reality is a snow storm. What is it that the Navy SEALs say? "DWI. Deal with it."
Coming off yesterday's hill workout, I ran 4 easy miles this morning under sunny skies. If we get the predicted snow, tomorrow's cross training will include snow shoveling in addition to a brisk 4-5 mile walk. With any luck, the streets and sidewalks will be cleared for Friday's one-hour run.
Any time you sign up for a spring marathon--I'm doing the Colorado Marathon on May 6--you're going to have to train in the winter. And, for most of those preparing to run in Ft. Collins on May 6, that's going to include dealing with snow storms and bouts of sub-zero weather. There's no use complaining. But, occasionally, I probably will.
I saw this story on the Colorado Springs Gazette website this morning and couldn't resist passing it along: http://www.outtherecolorado.com/201201108865/Running/pikes-peak-running-champ-wants-to-tempt-your-sweet-tooth.html
Seems that Colorado runner (and Pikes Peak Marathon legend) Matt Carpenter is selling ice cream in Manitou Springs at the base of Pikes Peak. Matt admits to having a sweet tooth when ice cream is involved. I have a similar weakness. I love ice cream and could eat it every day. But, that wouldn't be wise. So, I limit myself to no more than once a week. Usually to reward myself.
I'm not one to obsess about nutrition. I love fruits and I like vegetables and I eat lots of them. So, I'm lucky in that regard. I also like all kinds of nuts (especially pecans and cashews) and always have some around to snack on. Except for pizza--which is a staple in my diet--I seldom have fast foot. Most of this wasn't planned. It just reflects my likes and dislikes. It seems to work. I'm fit and thin. And, my doc says that I'm healthy (blood pressure, cholesterol, etc. all normal). I can't take all the credit though. My dad lived to 90 years-old, and my mom is 86 and counting. I guess the moral to this story is, Choose your parents well.
Tuesday, January 10, 2012
More of the same
Despite what you've been reading so far, this is a running blog, not a weather blog. The thing is that the weather so far in 2012 has been so unseasonably warm that it demands mention. Today is the latest example: sunny, light winds, and temps in the low 50's. More like late March or early April than January. It has made getting out and running much easier than usual.
I took advantage of the favorable weather and the fact that I've fully recovered from last week's long run to get in a hill workout this morning. After a two-mile warm-up, I ran 6 x .5 miles hills at c. 5k effort. Add in 6 x .5 miles jogging downhill and another mile of cool-down, and my total mileage was 9 miles. The hills repeats weren't easy, but overall, I was encouraged by the workout. Especially the absence of any tweaks on the hills.
Since today's theme is more of the same, I will mention Alabama's victory over LSU last night in the BCS championship. That's Alabama's second national championship in the past three years and fourteenth overall. Most of those fourteen were won back in the 1960s and 1970s under legendary coach Paul "Bear" Bryant. Two of them were won over the four years that I spent as an undergrad in Tuscaloosa. Roll Tide! Anyone interested can read my memories of the Bear here: http://www.military.com/opinion/0,15202,112623,00.html
I took advantage of the favorable weather and the fact that I've fully recovered from last week's long run to get in a hill workout this morning. After a two-mile warm-up, I ran 6 x .5 miles hills at c. 5k effort. Add in 6 x .5 miles jogging downhill and another mile of cool-down, and my total mileage was 9 miles. The hills repeats weren't easy, but overall, I was encouraged by the workout. Especially the absence of any tweaks on the hills.
Since today's theme is more of the same, I will mention Alabama's victory over LSU last night in the BCS championship. That's Alabama's second national championship in the past three years and fourteenth overall. Most of those fourteen were won back in the 1960s and 1970s under legendary coach Paul "Bear" Bryant. Two of them were won over the four years that I spent as an undergrad in Tuscaloosa. Roll Tide! Anyone interested can read my memories of the Bear here: http://www.military.com/opinion/0,15202,112623,00.html
Monday, January 9, 2012
Sad but true
Our amazing weather in Hog Heaven, a.k.a., Iowa, continues. Today is sunny with temps in the 40s. Our average highs this time of year are around 30. It was already 37 when I went for my walk this morning. Since the ground is dry, I headed to the local park for a hike on the cross country trail. The loop from my house to and thru the park and back home is five miles. Just about right for a day of cross training. The weather service is promising another gorgeous winter day tomorrow: sunny with a high topping 50 degrees. If my body is up to it, I plan to do my first hill workout since last November. Should be interesting. Overall, this will be an easy week since it follows last week's long run. My usual hill workout is 6 x .5 miles. Jogging downhill adds 3 miles. Throw in a one-mile warm-up, and it's a seven-mile day. I'll follow that with four miles on Wednesday, six on Friday, and five on Sunday. Thursday will be cross training, and I plan to take Saturday off for a change. A nice recovery week early in my train-up.
Having read my opening remarks, I imagine that you're wondering about the "Sad but true" title for this post. Well . . . While browsing the Colorado Springs Gazette's website this morning, I noticed the following headline: "UK Police Smuggle Fake Bomb Onto Olympic Site." See the complete story here: http://hosted.ap.org/dynamic/stories/O/OLY_LONDON_2012_200_DAYS?SITE=COCOL&SECTION=HOME&TEMPLATE=DEFAULT
The Olympics are supposed to be a celebration. Of athletic competition. And, of peace. Back in the day, the Greeks suspended all hostilities among the city-states during the games. Munich 1972, of course, showed that we haven't necessarily made much progress in the past 2500 years. It's a shame. The British have a lot of practice foiling terrorists. Let's hope it pays off this summer.
Having read my opening remarks, I imagine that you're wondering about the "Sad but true" title for this post. Well . . . While browsing the Colorado Springs Gazette's website this morning, I noticed the following headline: "UK Police Smuggle Fake Bomb Onto Olympic Site." See the complete story here: http://hosted.ap.org/dynamic/stories/O/OLY_LONDON_2012_200_DAYS?SITE=COCOL&SECTION=HOME&TEMPLATE=DEFAULT
The Olympics are supposed to be a celebration. Of athletic competition. And, of peace. Back in the day, the Greeks suspended all hostilities among the city-states during the games. Munich 1972, of course, showed that we haven't necessarily made much progress in the past 2500 years. It's a shame. The British have a lot of practice foiling terrorists. Let's hope it pays off this summer.
Sunday, January 8, 2012
Looking ahead
The weather was a bit more seasonal today with a temp of 24 when I ventured out this morning for a leisurely 60-minute run. With just a hint of lingering soreness from Friday's long run, I'm considering doing a hill workout on Tuesday. Tomorrow is cross training. Wednesday, Friday, and Sunday would be 60-minute runs at moderate effort. Thursday would be cross training, and I expect to take Saturday off. We'll see. But, I feel good about my progress so far. Despite feeling lethargic during Friday's long run, I've felt fine otherwise and the tweaks have been few and ephemeral.
The U.S. Olympic marathon trials will be held this coming Saturday in Houston. I'll have more to say on that subject in the upcoming week. For now, you might check out the official website at: http://www.houston2012.com/Default.aspx
The best news on this front is that NBC will have two hours of coverage on tape delay from 3:00 p.m. to 5:00 p.m. ET on Saturday (January 14).
The top three finishers in each race (men's & women's) will represent the U.S.at this summer's Olympic Games in London. The London games will run from July 27 through August 12. Mark your calendar. Also see the official website at: http://www.london2012.com/
The rest of the U.S. runners (plus jumpers and throwers) will compete for spots on the team at the track & field trials from June 22 through July 1 at Eugene, Oregon. You can find details here:
http://tracktown12.gotracktownusa.com/News/Details/competition-schedule-released-for-2012-u-s-olympic-trials-track-and-field/
There are rumors that the IOC (International Olympic Committee) is considering adding an ultra marathon in the future. If approved, the distance would most likely be 100 kilometers which seems to be the international standard. I can't imagine why they couldn't find a place for ultra running in the Olympics. After all, there's room for shooting, canoe, ping pong, badminton, synchronized swimming, and a 50km race walk. I have nothing against these activities. I'm just saying that ultra running is at least as worthy.
The U.S. Olympic marathon trials will be held this coming Saturday in Houston. I'll have more to say on that subject in the upcoming week. For now, you might check out the official website at: http://www.houston2012.com/Default.aspx
The best news on this front is that NBC will have two hours of coverage on tape delay from 3:00 p.m. to 5:00 p.m. ET on Saturday (January 14).
The top three finishers in each race (men's & women's) will represent the U.S.at this summer's Olympic Games in London. The London games will run from July 27 through August 12. Mark your calendar. Also see the official website at: http://www.london2012.com/
The rest of the U.S. runners (plus jumpers and throwers) will compete for spots on the team at the track & field trials from June 22 through July 1 at Eugene, Oregon. You can find details here:
http://tracktown12.gotracktownusa.com/News/Details/competition-schedule-released-for-2012-u-s-olympic-trials-track-and-field/
There are rumors that the IOC (International Olympic Committee) is considering adding an ultra marathon in the future. If approved, the distance would most likely be 100 kilometers which seems to be the international standard. I can't imagine why they couldn't find a place for ultra running in the Olympics. After all, there's room for shooting, canoe, ping pong, badminton, synchronized swimming, and a 50km race walk. I have nothing against these activities. I'm just saying that ultra running is at least as worthy.
Saturday, January 7, 2012
The Day After
It's the day after my latest long run: yesterday's 15 miles. Although I labored during yesterday's run, I felt fine this morning for my cross training. Cross training, of course, equals active recovery. Since the weather continues sunny and unseasonably mild--cooler than the last couple of days, but still not bad--I did a five-mile walk/hike to and thru a local park. Whatever benefit it did for my training, it was great fun being out and about on an early January day. This incredible winter weather has to end some time, but until it does, there's nothing to do but revel in it.
I've been thinking about time goals and speed work recently, and it represents a quandary. On the one hand, despite my age, I'm still competitive. So, it's never enough to just finish. (At least in the anticipation. Often in the running, finishing is good enough.) I'm always setting time goals. For this spring's Colorado Marathon, I've set 4:30 as my goal. That's relatively modest, but it would have won an award in my age-division at the 2010 Colorado Marathon. On the other hand, the running workout that I enjoy most is the long slow run. Yeah, I know. To all you whipper-snappers out there, 4:30 sounds like a long slow run.
Time goals, even modest ones, require at least some speed work. And, I'll do it. But, I won't like it. Jeff Galloway, whose marathon training regimen is aimed most directly at those seeking to finish, discourages speed work--especially for older runners. It's the quickest way to injury, he warns. But, bowing to reality and runner ego, he includes advice and training programs for runners with time goals.
I think that what I find most intriguing about ultra marathons is that there is no higher goal than finishing. At least not for average runners. Speed takes a backseat to endurance. One of my favorite ultra runners, Geoff Roes, argues that in ultras leg speed is among the least important factors. Geoff, who set a course record in the 2010 Western States 100 (and was featured in the documentary about the race: Unbreakable: The Western States 100), claims that strength, endurance, patience, stubbornest, and determination are all more important than leg speed. See Geoff's blog at: http://www.akrunning.blogspot.com/
All this gives me pause when thinking about a long race for the fall: should I choose marathon or ultra? Right now, I'm leaning toward ultra. For the long slow miles! Plus, if Geoff is right, ultras play to one of my strengths: stubbornest.
I've been thinking about time goals and speed work recently, and it represents a quandary. On the one hand, despite my age, I'm still competitive. So, it's never enough to just finish. (At least in the anticipation. Often in the running, finishing is good enough.) I'm always setting time goals. For this spring's Colorado Marathon, I've set 4:30 as my goal. That's relatively modest, but it would have won an award in my age-division at the 2010 Colorado Marathon. On the other hand, the running workout that I enjoy most is the long slow run. Yeah, I know. To all you whipper-snappers out there, 4:30 sounds like a long slow run.
Time goals, even modest ones, require at least some speed work. And, I'll do it. But, I won't like it. Jeff Galloway, whose marathon training regimen is aimed most directly at those seeking to finish, discourages speed work--especially for older runners. It's the quickest way to injury, he warns. But, bowing to reality and runner ego, he includes advice and training programs for runners with time goals.
I think that what I find most intriguing about ultra marathons is that there is no higher goal than finishing. At least not for average runners. Speed takes a backseat to endurance. One of my favorite ultra runners, Geoff Roes, argues that in ultras leg speed is among the least important factors. Geoff, who set a course record in the 2010 Western States 100 (and was featured in the documentary about the race: Unbreakable: The Western States 100), claims that strength, endurance, patience, stubbornest, and determination are all more important than leg speed. See Geoff's blog at: http://www.akrunning.blogspot.com/
All this gives me pause when thinking about a long race for the fall: should I choose marathon or ultra? Right now, I'm leaning toward ultra. For the long slow miles! Plus, if Geoff is right, ultras play to one of my strengths: stubbornest.
Friday, January 6, 2012
Long run
Today was a gorgeous January day for a long run--sunny, light wind, and unseasonably warm. The temp was already 37 when I started at 8:40 and it was 50 when I finished three hours later. Despite the conditions, I didn't have a very good day. Bad days happen, but there's no way to isolate the cause. I had a single cup of coffee and didn't eat anything before starting out. That could have something to do with it. I carried a peanut butter and jelly sandwich (cut into quarters) to eat along the way, but I still bonked. Live and learn. I usually try to eat something--usually yogurt--before a long run, but I just didn't feel like eating anything this morning. I also ran only a minute or so slower than race pace. Jeff Galloway (Marathon: You Can Do It) suggests that long runs be done at least two minutes slower than race pace. I try to follow his guidance in this, but apparently went too fast. Unintentionally. I was just running at what seemed like a comfortable pace. Until it wasn't. Then, it was too late. But, I persevered and completed the 15 miles.
Now that I've had a glass of chocolate milk, rolled my calves and quads, and written this blog post, I'm going to soak my legs in a tub of cold water.
Better yet, I'm going to have pizza and ice cream tonight!
Now that I've had a glass of chocolate milk, rolled my calves and quads, and written this blog post, I'm going to soak my legs in a tub of cold water.
Better yet, I'm going to have pizza and ice cream tonight!
Thursday, January 5, 2012
Cross Training
If it's Thursday, it must be cross training. Most marathon programs recommend cross training: swimming, biking, weight training, even walking. The choice is easy for me. Other than thrice-weekly push-ups, planks for my abs, and some balance exercises, I do not like strength training. Biking is okay occasionally, but not as a regular regimen. Playing in the water is great, but grinding out laps with face submerged is not. Maybe if you like sensory deprivation, but otherwise, no.
That leaves walking--or better yet hiking. So, when the schedule calls for cross training, I lace up my ASICS GT-2160 trail shoes and head out for 5-8 miles. Since I run four days and cross train three days, that usually means that if it's Monday, Thursday, or Saturday, I'm walking.
As it turned out, today is another unusually warm early-January day: 31 degrees when I ventured out with 48 promised for later today. The average high for this date in Bettendorf, Iowa, is 31. It's been dry for several days so I headed over to the local park for a hike along the cross-country trail. Total mileage there, thru the park, and back home was five miles. Nice! I've been pinching myself these past few weeks just to ensure that I'm not dreaming and I'm going to wake up and it'll be Dec. 1.
Tomorrow's forecast is for sunny and a high temp of 50. Just about perfect for my long run of 15 miles.
Speaking of shoes (See ASICS GT-2160 above) . . . Shoes are the biggest expense in running. I average 200 miles per month or 2400 miles per year. I try to get at least 400 miles out of a pair of running/walking/hiking shoes. That means about 6 pairs of shoes a year. At an average price of $90, that equals $540. But, that's a small price to pay if the shoes keep you injury-free. Unfortunately, the only way to know which shoes work for you is to try them out. (I'm a frugal guy, so even if a shoe doesn't really work for me, I try to wear it out. Usually by walking in it and later using it for yard work. Then, I steer clear of the brand, not just the particular shoe.)
Runners can find advice about shoes in lots of places. Your local running store is a good source for individualized help. Training books, like Jeff Galloway's Marathon: You Can Do It usually offer general advice about shoe selection. Runner's World magazine probably does more extensive testing of running shoes than anyone. If I'm considering a particular shoe, I always check out their website: http://www.runnersworld.com/
I've been running for decades and have tried out most brands and winnowed my choices down to a handful. For walking and hiking, I wear the ASICS GT-2160. For training, I like the road version of the GT-2160. For racing on the road, I use the Saucony Kinvara 2, and for racing on trails, I wear the Saucony Peregrine, the Kinvara's off-road cousin.
This past November at the Amica Seattle Marathon, I bought a pair of the new Brooks PureFlow trainers. I haven't worn them yet, but I'm anxious to try them out. My son bought a pair at the same time (the day before the race), took them out of the box the next morning, and ran 26.2 miles in them with no issues.
Also on my radar is the next iteration of the Kinvara: the Kinvara 3. I've read that it's coming out in 2012 but I haven't seen anything more specific. I'm betting that it's out before the iPad3.
That leaves walking--or better yet hiking. So, when the schedule calls for cross training, I lace up my ASICS GT-2160 trail shoes and head out for 5-8 miles. Since I run four days and cross train three days, that usually means that if it's Monday, Thursday, or Saturday, I'm walking.
As it turned out, today is another unusually warm early-January day: 31 degrees when I ventured out with 48 promised for later today. The average high for this date in Bettendorf, Iowa, is 31. It's been dry for several days so I headed over to the local park for a hike along the cross-country trail. Total mileage there, thru the park, and back home was five miles. Nice! I've been pinching myself these past few weeks just to ensure that I'm not dreaming and I'm going to wake up and it'll be Dec. 1.
Tomorrow's forecast is for sunny and a high temp of 50. Just about perfect for my long run of 15 miles.
Speaking of shoes (See ASICS GT-2160 above) . . . Shoes are the biggest expense in running. I average 200 miles per month or 2400 miles per year. I try to get at least 400 miles out of a pair of running/walking/hiking shoes. That means about 6 pairs of shoes a year. At an average price of $90, that equals $540. But, that's a small price to pay if the shoes keep you injury-free. Unfortunately, the only way to know which shoes work for you is to try them out. (I'm a frugal guy, so even if a shoe doesn't really work for me, I try to wear it out. Usually by walking in it and later using it for yard work. Then, I steer clear of the brand, not just the particular shoe.)
Runners can find advice about shoes in lots of places. Your local running store is a good source for individualized help. Training books, like Jeff Galloway's Marathon: You Can Do It usually offer general advice about shoe selection. Runner's World magazine probably does more extensive testing of running shoes than anyone. If I'm considering a particular shoe, I always check out their website: http://www.runnersworld.com/
I've been running for decades and have tried out most brands and winnowed my choices down to a handful. For walking and hiking, I wear the ASICS GT-2160. For training, I like the road version of the GT-2160. For racing on the road, I use the Saucony Kinvara 2, and for racing on trails, I wear the Saucony Peregrine, the Kinvara's off-road cousin.
This past November at the Amica Seattle Marathon, I bought a pair of the new Brooks PureFlow trainers. I haven't worn them yet, but I'm anxious to try them out. My son bought a pair at the same time (the day before the race), took them out of the box the next morning, and ran 26.2 miles in them with no issues.
Also on my radar is the next iteration of the Kinvara: the Kinvara 3. I've read that it's coming out in 2012 but I haven't seen anything more specific. I'm betting that it's out before the iPad3.
Wednesday, January 4, 2012
Good riddance
The Iowa caucuses were held last night. What did we learn? Well . . . We learned that while Iowans might personally like native daughter Michelle Bachmann, they don't like the idea of her running the country. Also, if her threshold is 5% in her native state, she's done. The fork fits. Same with Texas Governor Rick Perry. Go back to Texas. Anyway, it's a whole other country. We learned (again) that Christian conservatives are a force in Iowa Republican politics. See Rick Santorum. Santorum is this year's Huckleberry. Okay . . . Hucklebee. We learned that Romney is boring. Okay, we learned that in 2008, but nobody told him. We learned that Obama is resting better these days.
What does any of this have to do with running? You could only ask that if you don't live in Iowa. For months now, my land-line has been ringing off the hook. Like one of Pavlov's canines--and despite knowing better-- I invariably jumped up and ran to answer it. Only to find that it was Mitt or Newt or Michelle breathlessly urging me to caucus for them. Or, a pollster imploring me to: "Using your touch-tone phone, press 1 for Michelle Bachmann, press 2 for Jon Huntsman, press 3 . . . " Huntsman, of course, didn't campaign in Iowa. That's always a good strategy. Just ask President Guiliani. So, I've been able to get in plenty of extra miles this winter. Junk campaigns. Junk miles.
So, good riddance. I'll get back to doing all my miles on the road.
After a couple days of Iowa winter, we're back to unreality today. It was already 30 degrees when I ran this morning--on the way to a high temp around 40! And, no snow in sight. I am a happy camper. After a brisk 6 miles yesterday, I did a more-leisurely 4 miles today. Add a mile of walking to warm up and another mile of cool-down and that's 6 miles of calorie-burning. Tomorrow is cross-training. Friday is my long run (15 miles). I've moved the long run from the weekend to Friday to take advantage of Friday's weather: a forecast high of 50 degrees. The average high for January 6 in Bettendorf, Iowa, is something like 30. The average low is 13.
Some alarmists blame global warming for our usual weather this winter. I think it's the result of having all those politicians around for months. If the weather here suddenly takes a turn for the worse (colder/snowier) and it warms up in New Hampshire, I'll have my proof.
What does any of this have to do with running? You could only ask that if you don't live in Iowa. For months now, my land-line has been ringing off the hook. Like one of Pavlov's canines--and despite knowing better-- I invariably jumped up and ran to answer it. Only to find that it was Mitt or Newt or Michelle breathlessly urging me to caucus for them. Or, a pollster imploring me to: "Using your touch-tone phone, press 1 for Michelle Bachmann, press 2 for Jon Huntsman, press 3 . . . " Huntsman, of course, didn't campaign in Iowa. That's always a good strategy. Just ask President Guiliani. So, I've been able to get in plenty of extra miles this winter. Junk campaigns. Junk miles.
So, good riddance. I'll get back to doing all my miles on the road.
After a couple days of Iowa winter, we're back to unreality today. It was already 30 degrees when I ran this morning--on the way to a high temp around 40! And, no snow in sight. I am a happy camper. After a brisk 6 miles yesterday, I did a more-leisurely 4 miles today. Add a mile of walking to warm up and another mile of cool-down and that's 6 miles of calorie-burning. Tomorrow is cross-training. Friday is my long run (15 miles). I've moved the long run from the weekend to Friday to take advantage of Friday's weather: a forecast high of 50 degrees. The average high for January 6 in Bettendorf, Iowa, is something like 30. The average low is 13.
Some alarmists blame global warming for our usual weather this winter. I think it's the result of having all those politicians around for months. If the weather here suddenly takes a turn for the worse (colder/snowier) and it warms up in New Hampshire, I'll have my proof.
Tuesday, January 3, 2012
Just for the Hill of It
Or not. I debated doing a hill workout this morning, but decided against it since I'm doing a long run (15 miles) on Friday. No sense in overdoing it. So, I ran an hour (c. 6 miles) at marathon race pace. I didn't start out to run race pace, but I was on race pace at two miles and decided to hold it there. It felt pretty comfortable. And, it's early in my train-up. Who knows? Maybe I'll need to recalculate race pace before May 6 (Colorado Marathon). As Martha Stewart would say, "That would be a good thing."
For those of you looking for a little inspiration to kick your training into high gear, I'd like to suggest a documentary that I watched last week: "UNBREAKABLE: The Western States 100." The film covers the 2010 Western States 100 and focuses on the competition among four of the world's best ultra runners: Kilian Jornet, a two-time Ultra-trail du Mont-Blanc winner from Spain; Hal Koerner, a two-time Western States champion from Oregon; Anton Krupicka, an elite ultra-marathoner from Boulder, Colorado; and Geoff Roes, another elite ultra-marathoner from Juneau, Alaska. For those who don't know, the Western States is one of the most celebrated ultras on the planet. The race starts at Squaw Valley, Calif. (Lake Tahoe) and continues through the Sierra Nevada Mountains to Auburn, Calif. The race footage is thrilling, the interviews with the principals are informative, and the scenery (along the course and at the home bases of the four runners where they are profiled) is gorgeous. The documentary is directed by JB Benna and is available from Journey Film at their website: http://www.journeyfilm.com/servlet/StoreFront
Over Thanksgiving, I watched "On the World Stage: A Spectacular Mountain and Extraordinary People," the commemorative DVD for the 2011 Pikes Peak Ascent and Pikes Peak Marathon. The Pikes Peak Ascent starts in downtown Manitou Springs, Colorado, and winds its way up the eastern slope of the mountain, gaining 8000' of vertical in 13 miles and ends at 14,115'. The Marathon, held the day after the Ascent, turns around at the summit and returns down the mountain to the start. The commemorative DVD is relatively short but adequately captures the grueling nature of the races. It is available at: http://www.pikespeakmarathon.org/order.htm (This race is on my bucket list.)
I've (obviously, see bucket list above) never run the Pikes Peak Ascent or Marathon, but I've been to the summit. The first photo below shows me at c. 13,000'. I would say hiking, but I'm (again, obviously) sitting. Probably wondering what I was thinking when I decided this would be a good idea. This was August, 2007. The summit was already socked in and it was only just after noon. Before the afternoon was over, we'd hike through hail, sleet, and rain. The second photo shows the wife and me at the summit. It was in the 80's that afternoon down in Manitou Springs. It was 35 degrees at the summit. We didn't stay long!
For those of you looking for a little inspiration to kick your training into high gear, I'd like to suggest a documentary that I watched last week: "UNBREAKABLE: The Western States 100." The film covers the 2010 Western States 100 and focuses on the competition among four of the world's best ultra runners: Kilian Jornet, a two-time Ultra-trail du Mont-Blanc winner from Spain; Hal Koerner, a two-time Western States champion from Oregon; Anton Krupicka, an elite ultra-marathoner from Boulder, Colorado; and Geoff Roes, another elite ultra-marathoner from Juneau, Alaska. For those who don't know, the Western States is one of the most celebrated ultras on the planet. The race starts at Squaw Valley, Calif. (Lake Tahoe) and continues through the Sierra Nevada Mountains to Auburn, Calif. The race footage is thrilling, the interviews with the principals are informative, and the scenery (along the course and at the home bases of the four runners where they are profiled) is gorgeous. The documentary is directed by JB Benna and is available from Journey Film at their website: http://www.journeyfilm.com/servlet/StoreFront
Over Thanksgiving, I watched "On the World Stage: A Spectacular Mountain and Extraordinary People," the commemorative DVD for the 2011 Pikes Peak Ascent and Pikes Peak Marathon. The Pikes Peak Ascent starts in downtown Manitou Springs, Colorado, and winds its way up the eastern slope of the mountain, gaining 8000' of vertical in 13 miles and ends at 14,115'. The Marathon, held the day after the Ascent, turns around at the summit and returns down the mountain to the start. The commemorative DVD is relatively short but adequately captures the grueling nature of the races. It is available at: http://www.pikespeakmarathon.org/order.htm (This race is on my bucket list.)
I've (obviously, see bucket list above) never run the Pikes Peak Ascent or Marathon, but I've been to the summit. The first photo below shows me at c. 13,000'. I would say hiking, but I'm (again, obviously) sitting. Probably wondering what I was thinking when I decided this would be a good idea. This was August, 2007. The summit was already socked in and it was only just after noon. Before the afternoon was over, we'd hike through hail, sleet, and rain. The second photo shows the wife and me at the summit. It was in the 80's that afternoon down in Manitou Springs. It was 35 degrees at the summit. We didn't stay long!
Monday, January 2, 2012
It's Back!
Winter, that is. It's been mostly missing in action so far this season. December temps were above average, and we had only a couple inches of snow which is far below average for us. Not that I'm complaining. I don't like winter. It makes running more of a chore than a delight.
Anyway, winter is back. At least for a couple of days. When I ventured out this morning for a five-mile walk, the temperature was 21 degrees and snow was flying. Add in the 25-mph wind, and it felt like -2. Ouch. But, I got in my walk and managed 125 push-ups along the way--5 x 25 = 125. I don't particularly like strength training so I don't do much. I do 125 push-ups three times a week. That's about it.
Back to today's walk. When I was younger--20's, 30's--I ran six days a week and rested one. It worked then. It wouldn't work now. Not for long anyway. Soon enough, I'd be sidelined. So, I listen to my body--the best advise for a runner of any age--and have cut back to four days of running per week. I use the other three days for cross-training. In my case, that means brisk walking or hiking. Usually 4-8 miles.
I've read lots of stuff on marathon (and ultra) training: Jeff Galloway (Marathon: You Can Do It), Bryon Powell (Relentless Forward Progress), Jeff Horowitz (Smart Marathon Training). I've borrowed bits and pieces from lots of writers. (My son, a competitive runner who has coached two successful Army 10-Miler teams, also provides solid--and in his case, personalized--advice.) I guess that makes my training regimen eclectic. I try the stuff that sounds reasonable to me. Then, I keep what works. Works in the sense that it allows me to train without injury.
So, I run four days a week: usually Tuesday, Wednesday, Friday, and Sunday. I do a long run every other week--usually Sunday--but since I'm semi-retired, I have some flexibility in scheduling. This week, for example, the best running weather is forecast for Friday. So, I'm planning my long run (15 miles) for Friday, not Sunday. I'll do my Friday run on Sunday. On non-long run Sundays, I do a 5-8 mile tempo run (race pace). Tuesday and Friday, I do easy five-mile runs. I try to do a hill workout on Wednesday. There's a hill near my home that's .5 mile long with 90 feet of elevation gain. I figure that the grade is about 4%. I do 6 x .5 miles at 5k effort. I jog down the hill. Add in a mile of warm-up and another mile of cool-down, and it's about 8 miles of running. During my buildup to a marathon, my weekly mileage peaks at 42-44 miles. (I ran my 50K last year on the same mileage. I figure that I'll need to ramp up to at least 50-mile weeks if I intend to do a 50-Miler this year.)
For older runners, Jeff Galloway is an excellent source: http://www.jeffgalloway.com/
I've read his marathon book and browsed his website and I've borrowed several of his ideas about training. Not all. And, to his credit, Jeff includes lots of flexibility in his training programs. For example, he encourages runners to take walk breaks early and often. But, he insists that the breaks be incorporated only into the long runs. For the shorter runs, he leaves the choice to the runner. Take them or not. I like that kind of flexibility. He also leaves the question of speed work up to the individual runner. I choose to do some despite the fact that it increases the risk of injury. Even though I know better, I'm still competitive.
Anyway, winter is back. At least for a couple of days. When I ventured out this morning for a five-mile walk, the temperature was 21 degrees and snow was flying. Add in the 25-mph wind, and it felt like -2. Ouch. But, I got in my walk and managed 125 push-ups along the way--5 x 25 = 125. I don't particularly like strength training so I don't do much. I do 125 push-ups three times a week. That's about it.
Back to today's walk. When I was younger--20's, 30's--I ran six days a week and rested one. It worked then. It wouldn't work now. Not for long anyway. Soon enough, I'd be sidelined. So, I listen to my body--the best advise for a runner of any age--and have cut back to four days of running per week. I use the other three days for cross-training. In my case, that means brisk walking or hiking. Usually 4-8 miles.
I've read lots of stuff on marathon (and ultra) training: Jeff Galloway (Marathon: You Can Do It), Bryon Powell (Relentless Forward Progress), Jeff Horowitz (Smart Marathon Training). I've borrowed bits and pieces from lots of writers. (My son, a competitive runner who has coached two successful Army 10-Miler teams, also provides solid--and in his case, personalized--advice.) I guess that makes my training regimen eclectic. I try the stuff that sounds reasonable to me. Then, I keep what works. Works in the sense that it allows me to train without injury.
So, I run four days a week: usually Tuesday, Wednesday, Friday, and Sunday. I do a long run every other week--usually Sunday--but since I'm semi-retired, I have some flexibility in scheduling. This week, for example, the best running weather is forecast for Friday. So, I'm planning my long run (15 miles) for Friday, not Sunday. I'll do my Friday run on Sunday. On non-long run Sundays, I do a 5-8 mile tempo run (race pace). Tuesday and Friday, I do easy five-mile runs. I try to do a hill workout on Wednesday. There's a hill near my home that's .5 mile long with 90 feet of elevation gain. I figure that the grade is about 4%. I do 6 x .5 miles at 5k effort. I jog down the hill. Add in a mile of warm-up and another mile of cool-down, and it's about 8 miles of running. During my buildup to a marathon, my weekly mileage peaks at 42-44 miles. (I ran my 50K last year on the same mileage. I figure that I'll need to ramp up to at least 50-mile weeks if I intend to do a 50-Miler this year.)
For older runners, Jeff Galloway is an excellent source: http://www.jeffgalloway.com/
I've read his marathon book and browsed his website and I've borrowed several of his ideas about training. Not all. And, to his credit, Jeff includes lots of flexibility in his training programs. For example, he encourages runners to take walk breaks early and often. But, he insists that the breaks be incorporated only into the long runs. For the shorter runs, he leaves the choice to the runner. Take them or not. I like that kind of flexibility. He also leaves the question of speed work up to the individual runner. I choose to do some despite the fact that it increases the risk of injury. Even though I know better, I'm still competitive.
Sunday, January 1, 2012
HAPPY NEW YEAR
HAPPY NEW YEAR to anyone who happens to find this blog. I'm calling it "RunningThru: Twenty 12" because: 1) I considered and rejected such clever titles as "OntheRun," "TakingFlight," "RunningAround," and many more and 2) the blog will cover my running adventures (and misadventures) throughout (hopefully) the coming year. I'm not sure if/why anyone else will/should be interested, but we'll see.
Last year was a decent running year for me. I completed two marathons and one ultra (the Madison, WI North Face Endurance Challenge 50K). I ran three other road races: 1) the Army 10-Miler, 2) Moonlight Chase 4-Mile (third in age group), and 3) Run With Carl 5K (third in age group).
I have an ambitious schedule for this year. I'm registered for the May 6 Colorado Marathon (http://www.thecoloradomarathon.com/) and plan to run the North Face Endurance Challenge in September. I haven't yet decided what distance: 50-Miler, 50K, or marathon, but I'm leaning toward 50 miles. The 50K (31 miles) is the farthest I've run. (My wife--also a runner but not as intense says that I'm crazy.) I'm also considering the Pikes Peak Ascent in August although my wife (again!) and son are trying to discourage me. She insists I'm crazy. He's more diplomatic and suggests that I might want to wait until I'm living and training in Colorado before trying to run up 8000 feet in elevation over 13 miles. Something about the air. We'll see.
So, I'm beginning the eighth week of a 26-week train-up for the Colorado Marathon. Today I ran 5 miles at race pace. Nothing exciting. I'm old. Race pace is slow--marathon race pace is 10:30; 5k race pace is 8:00. Actually, I ran about 15 seconds faster than race pace today. Despite using my Christmas gift from my son (Garmin Forerunner 405CX) for the first time, I still ran a bit too fast. This is Iowa--a.k.a. Hog Heaven--and today's weather was less than ideal: partly cloudy and 33 degrees with winds gusting up to 40 mph. The winds made it hard--actually impossible--to run a consistent pace! I'll be running 30 miles this week with a long run of 15 this coming weekend.
My New Year's running goals (not resolutions) are 1) a sub-4:20 marathon, 2) complete a 50-Miler within the allotted time, and 3) a 5k at 7:45 pace. What would life be without goals?
So, join me online and on the road . . . and trails this year.
Last year was a decent running year for me. I completed two marathons and one ultra (the Madison, WI North Face Endurance Challenge 50K). I ran three other road races: 1) the Army 10-Miler, 2) Moonlight Chase 4-Mile (third in age group), and 3) Run With Carl 5K (third in age group).
I have an ambitious schedule for this year. I'm registered for the May 6 Colorado Marathon (http://www.thecoloradomarathon.com/) and plan to run the North Face Endurance Challenge in September. I haven't yet decided what distance: 50-Miler, 50K, or marathon, but I'm leaning toward 50 miles. The 50K (31 miles) is the farthest I've run. (My wife--also a runner but not as intense says that I'm crazy.) I'm also considering the Pikes Peak Ascent in August although my wife (again!) and son are trying to discourage me. She insists I'm crazy. He's more diplomatic and suggests that I might want to wait until I'm living and training in Colorado before trying to run up 8000 feet in elevation over 13 miles. Something about the air. We'll see.
So, I'm beginning the eighth week of a 26-week train-up for the Colorado Marathon. Today I ran 5 miles at race pace. Nothing exciting. I'm old. Race pace is slow--marathon race pace is 10:30; 5k race pace is 8:00. Actually, I ran about 15 seconds faster than race pace today. Despite using my Christmas gift from my son (Garmin Forerunner 405CX) for the first time, I still ran a bit too fast. This is Iowa--a.k.a. Hog Heaven--and today's weather was less than ideal: partly cloudy and 33 degrees with winds gusting up to 40 mph. The winds made it hard--actually impossible--to run a consistent pace! I'll be running 30 miles this week with a long run of 15 this coming weekend.
My New Year's running goals (not resolutions) are 1) a sub-4:20 marathon, 2) complete a 50-Miler within the allotted time, and 3) a 5k at 7:45 pace. What would life be without goals?
So, join me online and on the road . . . and trails this year.
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