This week starts with more than a little anxiety here in Hog Heaven. For the third time in the past nine months, I tweaked my right calf during a race: Saturday's inaugural Run 4 the Hills 5K trail race. Despite having to stop twice, I still managed to hold on to win my age group. Trophies are always nice, but they can't compensate for a possible injury. I've been massaging the calf since and it's improving, but the big challenge is tomorrow's long run.
My schedule calls for a long run (24 miles) sometime this week. But, not necessarily tomorrow. The weather forecast points to tomorrow as the only reasonable day this week to run long. Beginning Wednesday, the local weather turns hot and humid with high temps in the mid- to upper 90s. Tomorrow promises more seasonal weather with a high in the low 80s. So, I plan to rise at 3:30 and be on the road by 4:15. If, of course, my calf cooperates. Stay tuned.
I hope many of you were watching this weekend's high drama in northern California and Eugene, Ore. At the iconic Western States 100 in Calif., Timothy Olson and Ellie Greenwood took advantage of what Greenwood called "fast weather"--i.e. cold--to smash the men's and women's course records Saturday. For coverage of the race see here: http://www.irunfar.com/2012/06/2012-western-states-100-results.html
At Eugene, the U.S. Track & Field Olympic Trials produced a world record in the decathlon; redemption for Amy Hastings in the 10,000 meters after she finished 4th (and missed making the team) in the Marathon Trials back in January; and a dead heat for third place (and a spot on the Olympic team) in the women's 100 meters final. For full results through Sunday, June 24, see here: http://www.runnersworld.com/olympic-trials
There are still lots of events left before the Track & Field Trials end on Sunday, July 1. I'm particularly looking forward to the women's 1500 meters: qualifying on Thursday, semifinals on Friday, and finals on Sunday. I'll be rooting for Jenny Simpson, a personal favorite. For a video profile of Jenny (produced by her sponsor New Balance), see here: http://running.competitor.com/2012/05/videos/video-jenny-simpson-more-than-gold_52446
Monday, June 25, 2012
Friday, June 22, 2012
Run for the Hills
I've enjoyed another week of solid preparation for my two target races later this summer: the August 18 Pikes Peak Ascent and the September 15 North Face Endurance Challenge. Tomorrow, I'll do a local trail race, the Run for the Hills 5K. It's just for fun but it'll give me some idea of whether I've made any progress on the speed front. Not that speed is my goal for the remainder of the summer. Both of my target races will depend on endurance, not speed. They are, for me, tests of finishing within the time limits. So, I'm not doing speed work this summer. On the other hand, I expect that my hill work and long runs would also benefit pace.
If you're a runner or a fan of the sport, your eyes this weekend (June 22-24) are probably on two cities with ambitious titles: Eugene, Ore., which bills itself Track Town USA, and Auburn, Calif., which boldly proclaims itself The Endurance Capital of the World.
The U.S. Track & Field Trials at Eugene begin today and continue through next week (see here for a complete schedule of television coverage: http://running.competitor.com/2012/06/news/2012-u-s-olympic-trials-track-field-tv-schedule_54150), and one of the oldest and most iconic endurance races kicks off early Saturday morning from Squaw Valley, Calif. It ends 30 hours and 100 miles later at Auburn, Calif. It's the Western States 100 of course. For an intro to the race see here: http://www.ws100.com/
This year's Western States, the 39th, promises to be incredibly competitive with many of the world's top ultra runners in attendance. (Unfortunately, favorite Kilian Jornet is a late scratch.) For a look at the men's race, see here: http://www.irunfar.com/2012/06/2012-western-states-100-mens-preview.html
Women's favorite Ellie Greenwood also leads an all-star lineup on the distaff side. Check here for a preview: http://www.irunfar.com/2012/06/2012-western-states-100-womens-preview.html
For an exciting and inspiring look at the 2010 race--a duel among four of the ultra world's elite: Jornet, Tony Krupicka, Geoff Roes, and Hal Koerner--check out the documentary film "Unbreakable." For more on the film, check out their website here: http://www.ws100film.com/
If you're a runner or a fan of the sport, your eyes this weekend (June 22-24) are probably on two cities with ambitious titles: Eugene, Ore., which bills itself Track Town USA, and Auburn, Calif., which boldly proclaims itself The Endurance Capital of the World.
The U.S. Track & Field Trials at Eugene begin today and continue through next week (see here for a complete schedule of television coverage: http://running.competitor.com/2012/06/news/2012-u-s-olympic-trials-track-field-tv-schedule_54150), and one of the oldest and most iconic endurance races kicks off early Saturday morning from Squaw Valley, Calif. It ends 30 hours and 100 miles later at Auburn, Calif. It's the Western States 100 of course. For an intro to the race see here: http://www.ws100.com/
This year's Western States, the 39th, promises to be incredibly competitive with many of the world's top ultra runners in attendance. (Unfortunately, favorite Kilian Jornet is a late scratch.) For a look at the men's race, see here: http://www.irunfar.com/2012/06/2012-western-states-100-mens-preview.html
Women's favorite Ellie Greenwood also leads an all-star lineup on the distaff side. Check here for a preview: http://www.irunfar.com/2012/06/2012-western-states-100-womens-preview.html
For an exciting and inspiring look at the 2010 race--a duel among four of the ultra world's elite: Jornet, Tony Krupicka, Geoff Roes, and Hal Koerner--check out the documentary film "Unbreakable." For more on the film, check out their website here: http://www.ws100film.com/
Sunday, June 17, 2012
Run with Dad
Happy Fathers' Day. Take your kids for a run!
My training continues with little in the way of drama. Happily. This past week's 22-mile long run seems not to have taken a toll on me. That's always a good thing. This week brings, among other things, a hill workout tomorrow (Monday) and a trail race (Run for the Hills 5K) on Saturday. Otherwise, it's an easy week with maintenance runs on Tuesday and Thursday and cross training on Wednesday and Friday.
The drama this week could be the weather. Hot and humid conditions are forecast for much of the week with highs in the low to mid-90s. Looks like I'll be up at 0 Dark Thirty most mornings.
Wow! Check out the flashy new garb that U.S. track & field athletes will wear at the London Olympics:
http://news.runnersworld.com/2012/06/14/us-olympic-track-uniforms-unveiled/
Lots has been made of recent studies that suggest potential adverse effects of excessive exercise. Amby Burfoot of Runners' World interviews two of the studies' authors here: http://peakperformance.runnersworld.com/2012/06/q-a-with-the-potential-adverse-effects-of-endurance-exercise-authors/
In case you decide not to read the entire interview, here's what I consider the most important take-away. It's a response by cardiologist James O'Keefe:
Of all the risks factors for premature death, perhaps the most malignant is low cardio-respiratory fitness--being "out of shape." Conversely, a daily exercise habit is the single most powerful therapy for improving both the quality and quantity of your life (that is something that adds years to your life, and life to your years). Getting just 30 minutes daily of moderate or vigorous physical activity can cut your risk almost in half for premature death, diabetes, Alzheimer's disease, depression, and heart attack. People who regularly engage in physical exercise have markedly lower rates of disability, and an average life expectancy that is about seven years longer than sedentary people.
My training continues with little in the way of drama. Happily. This past week's 22-mile long run seems not to have taken a toll on me. That's always a good thing. This week brings, among other things, a hill workout tomorrow (Monday) and a trail race (Run for the Hills 5K) on Saturday. Otherwise, it's an easy week with maintenance runs on Tuesday and Thursday and cross training on Wednesday and Friday.
The drama this week could be the weather. Hot and humid conditions are forecast for much of the week with highs in the low to mid-90s. Looks like I'll be up at 0 Dark Thirty most mornings.
Wow! Check out the flashy new garb that U.S. track & field athletes will wear at the London Olympics:
http://news.runnersworld.com/2012/06/14/us-olympic-track-uniforms-unveiled/
Lots has been made of recent studies that suggest potential adverse effects of excessive exercise. Amby Burfoot of Runners' World interviews two of the studies' authors here: http://peakperformance.runnersworld.com/2012/06/q-a-with-the-potential-adverse-effects-of-endurance-exercise-authors/
In case you decide not to read the entire interview, here's what I consider the most important take-away. It's a response by cardiologist James O'Keefe:
Of all the risks factors for premature death, perhaps the most malignant is low cardio-respiratory fitness--being "out of shape." Conversely, a daily exercise habit is the single most powerful therapy for improving both the quality and quantity of your life (that is something that adds years to your life, and life to your years). Getting just 30 minutes daily of moderate or vigorous physical activity can cut your risk almost in half for premature death, diabetes, Alzheimer's disease, depression, and heart attack. People who regularly engage in physical exercise have markedly lower rates of disability, and an average life expectancy that is about seven years longer than sedentary people.
Wednesday, June 13, 2012
Slouching toward Eugene
I completed another long run this morning. This time, twenty-two miles. The weather was cooperative--cool and dry--but my lower body was not. Especially, my left ankle. The ankle began to tweak around mile nineteen or so, but I continued to grind to the end. Probably not the smartest thing. We'll see how it's doing tomorrow.
Anyway, barring any continuing problems, I'll do cross-training tomorrow and Saturday, a one-hour maintenance run on Friday and a trail run on Sunday.
No long run next week--thankfully--but I do have a race scheduled for Saturday, the 23th. It's the inaugural Run for the Hills 5K at Crow Creek Park in Bettendorf, Iowa--my hometown. It should be fun.
The U.S. Track & Field Trials for the London Olympics are coming up soon: June 22-July 1. For a complete schedule of events, see here: http://www.runnersworld.com/cda/microsite/article/0,8029,s6-239-569-0-14364-0,00.html
Everything you want to know about the Trials can be found here: http://www.runnersworld.com/olympic-trials
Here's commentator Roger Robinson on the rousing spectacle and high drama of the Trials: http://www.runnersworld.com/cda/microsite/article/0,8029,s6-239-569--12641-1-1X2-3,00.html
Excellent profile of marathoner Shalane Flanagan, who qualified for the U.S. team in the marathon back in January and will also try to make the team in the 10,000 meters at the Trials: http://www.runnersworld.com/article/0,7120,s6-239-567--13858-0,00.html
Despite the predominance of the African women in the marathon, I wouldn't be surprised to see Shalane on the medal stand in London!
I'm getting excited and the Track & Field Trials is still a couple of weeks away. I'm especially keen to see the 400, which I ran in high school, the 800, the 5000, and the hurdles. Other than the 400, I can't explain why the others appeal to me. Why the 800 but not the 1500? Why the 5K but not the 10K? Also, while I'm not excited about the 100 or 200--where's the drama if Usain is healthy?--I love watching the 4 x 100 and 4 x 200 relays. Sprints are like drag races-- full-speed-ahead, blink-and-you-miss-it--while relays are like carefully-choreographed ballets performed in traffic. Anyway, I'm excited.
Anyway, barring any continuing problems, I'll do cross-training tomorrow and Saturday, a one-hour maintenance run on Friday and a trail run on Sunday.
No long run next week--thankfully--but I do have a race scheduled for Saturday, the 23th. It's the inaugural Run for the Hills 5K at Crow Creek Park in Bettendorf, Iowa--my hometown. It should be fun.
The U.S. Track & Field Trials for the London Olympics are coming up soon: June 22-July 1. For a complete schedule of events, see here: http://www.runnersworld.com/cda/microsite/article/0,8029,s6-239-569-0-14364-0,00.html
Everything you want to know about the Trials can be found here: http://www.runnersworld.com/olympic-trials
Here's commentator Roger Robinson on the rousing spectacle and high drama of the Trials: http://www.runnersworld.com/cda/microsite/article/0,8029,s6-239-569--12641-1-1X2-3,00.html
Excellent profile of marathoner Shalane Flanagan, who qualified for the U.S. team in the marathon back in January and will also try to make the team in the 10,000 meters at the Trials: http://www.runnersworld.com/article/0,7120,s6-239-567--13858-0,00.html
Despite the predominance of the African women in the marathon, I wouldn't be surprised to see Shalane on the medal stand in London!
I'm getting excited and the Track & Field Trials is still a couple of weeks away. I'm especially keen to see the 400, which I ran in high school, the 800, the 5000, and the hurdles. Other than the 400, I can't explain why the others appeal to me. Why the 800 but not the 1500? Why the 5K but not the 10K? Also, while I'm not excited about the 100 or 200--where's the drama if Usain is healthy?--I love watching the 4 x 100 and 4 x 200 relays. Sprints are like drag races-- full-speed-ahead, blink-and-you-miss-it--while relays are like carefully-choreographed ballets performed in traffic. Anyway, I'm excited.
Sunday, June 10, 2012
Me & Anton (Krupicka) . . . Maybe
Another week is in the books, and I believe that I'm making solid progress toward my twin goals for the remainder of the year: 1) the August 18 Pikes Peak Ascent and 2) the September 15 North Face Endurance Challenge. In addition to hill repeats early in the week, I did speed work on Friday and ran trails on Saturday. It was my first time on trails for a while and I need to do much more of that this summer. Both of my target races are on trails.
I did the trail workout in my new Asics Gel-Fuji Racers. I really like them and expect that they will become my go-to trail shoe instead of the Saucony Peregrine. I have nothing against the Peregrines. I wore them to run last year's North Face Endurance Challenge 50K and had no problems. It's just that the Fuji Racer is lighter and has a 6mm drop from heel to forefoot that works better for me. The Peregrine has a 4mm drop. I can run in shoes with a 4mm drop but prefer shoes with a 6-9mm drop.
This week's focus is on a long run--22 miles. Right now, the best day (weather-wise) for it looks like Wednesday. Even then, I'll have to get up at 0 Dark Thirty to beat the heat. It's summertime in Hog Heaven.
Ultra star Anton Krupicka hopes to end over a year of forced idleness--due to injuries--at this July's Hardrock 100. The better news--from my standpoint--is that he hopes to use Hardrock as a springboard to the Pikes Peak Marathon in August. Since I'm running the Pikes Peak Ascent, perhaps I'll get to meet him. See here for an account of Krupicka's injuries and recovery: http://www.trailrunnermag.com/people/profiles/article/372-tony-krupicka-is-missing-in-action
Here's Krupicka's own account--with awesome photos--of a recent mountain run in the Ten Mile Range near Breckenridge, Colo.: http://wpblogs.runningtimes.com/blogs/antonkrupicka/2012/05/27/ten-mile-traverse/
Everybody knows about the Kenyans' success at distance running. Here's an inside look at their less-celebrated Ethiopian neighbors and competitors: http://running.competitor.com/2012/06/features/the-air-up-there-a-look-into-ethiopias-distance-running-legacy_53259
I did the trail workout in my new Asics Gel-Fuji Racers. I really like them and expect that they will become my go-to trail shoe instead of the Saucony Peregrine. I have nothing against the Peregrines. I wore them to run last year's North Face Endurance Challenge 50K and had no problems. It's just that the Fuji Racer is lighter and has a 6mm drop from heel to forefoot that works better for me. The Peregrine has a 4mm drop. I can run in shoes with a 4mm drop but prefer shoes with a 6-9mm drop.
This week's focus is on a long run--22 miles. Right now, the best day (weather-wise) for it looks like Wednesday. Even then, I'll have to get up at 0 Dark Thirty to beat the heat. It's summertime in Hog Heaven.
Ultra star Anton Krupicka hopes to end over a year of forced idleness--due to injuries--at this July's Hardrock 100. The better news--from my standpoint--is that he hopes to use Hardrock as a springboard to the Pikes Peak Marathon in August. Since I'm running the Pikes Peak Ascent, perhaps I'll get to meet him. See here for an account of Krupicka's injuries and recovery: http://www.trailrunnermag.com/people/profiles/article/372-tony-krupicka-is-missing-in-action
Here's Krupicka's own account--with awesome photos--of a recent mountain run in the Ten Mile Range near Breckenridge, Colo.: http://wpblogs.runningtimes.com/blogs/antonkrupicka/2012/05/27/ten-mile-traverse/
Everybody knows about the Kenyans' success at distance running. Here's an inside look at their less-celebrated Ethiopian neighbors and competitors: http://running.competitor.com/2012/06/features/the-air-up-there-a-look-into-ethiopias-distance-running-legacy_53259
Wednesday, June 6, 2012
Just do it. Today!
Good week so far. After cross-training on Monday, I did a hill workout yesterday and a one-hour maintenance run today. Tomorrow is cross-training. I'll do some speed work on Friday and a trail run on Saturday.
Today is National Running Day. Real all about it here: http://www.runningday.org/
If you've been meaning to start running, there's no better time than today. Just do it!
But not too much. A recent study suggests that moderation in running might be best: http://blogs.scientificamerican.com/observations/2012/06/04/ultra-marathons-might-be-ultra-bad-for-your-heart/
I've written about U.S. swimmer Missy Franklin before. Here's a piece about Miss Franklin that should be required reading for the parents of all young athletes: http://online.wsj.com/article/SB10001424052702303674004577434550791785644.html?mod=WSJ_LifeStyle_Lifestyle_5
Today is National Running Day. Real all about it here: http://www.runningday.org/
If you've been meaning to start running, there's no better time than today. Just do it!
But not too much. A recent study suggests that moderation in running might be best: http://blogs.scientificamerican.com/observations/2012/06/04/ultra-marathons-might-be-ultra-bad-for-your-heart/
I've written about U.S. swimmer Missy Franklin before. Here's a piece about Miss Franklin that should be required reading for the parents of all young athletes: http://online.wsj.com/article/SB10001424052702303674004577434550791785644.html?mod=WSJ_LifeStyle_Lifestyle_5
Sunday, June 3, 2012
(Running) Shoes R Us
Week One of my train-up for the Pikes Peak Ascent (August 18) and Madison North Face Endurance Challenge (September 15) is in the books. Overall, things went well. I completed two hard sessions--hill repeats on Wednesday and a 20-mile long run on Friday--two one-hour maintenance runs on Tuesday and Sunday and cross-training on Monday, Thursday, and Saturday. I was lucky to get a cool morning--46-degree low--for my long run on Friday. That might be the best it gets this summer. Because it was so cool, I was able to wait until 5:30 a.m. to go out. Looking out two weeks to my next long run, I'll likely need to be out by 4:00 a.m. to beat the heat. Such is summer in Hog Heaven.
Running Times takes a look at the latest batch of trail shoes here: http://www.runningtimes.com/Article.aspx?ArticleID=26179
Running Warehouse reviews the new Kinvara 3 here: http://blog.runningwarehouse.com/
I've already bought a pair of the Kinvara 3 to replace my Kinvara 2's eventually. Since I only use the Kinvara's for races and speed training, it could be a while.
Pete Larson, author of Tread Lightly: Form, Footwear, and the Quest for Injury Free Running and a popular running-shoe blogger, also reviews the Kinvara 3 here: http://www.runblogger.com/
Good news for heavier runners. A new study confirms earlier studies that showed that heavier runners are NOT more susceptible to injury than lighter runners: http://www.runblogger.com/
Pass the ice cream!
Running Times takes a look at the latest batch of trail shoes here: http://www.runningtimes.com/Article.aspx?ArticleID=26179
Running Warehouse reviews the new Kinvara 3 here: http://blog.runningwarehouse.com/
I've already bought a pair of the Kinvara 3 to replace my Kinvara 2's eventually. Since I only use the Kinvara's for races and speed training, it could be a while.
Pete Larson, author of Tread Lightly: Form, Footwear, and the Quest for Injury Free Running and a popular running-shoe blogger, also reviews the Kinvara 3 here: http://www.runblogger.com/
Good news for heavier runners. A new study confirms earlier studies that showed that heavier runners are NOT more susceptible to injury than lighter runners: http://www.runblogger.com/
Pass the ice cream!
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