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

Neither rain, nor sleet, nor snow . . .

Mother Nature showed her bad side to much of the mid-section of the country this weekend, including here in Hog Heaven.  Along with spring-time temps, we got spring-time storms.  I also noticed from reading the Colorado Springs Gazette that northern Colorado was expecting snow--up to a foot in higher elevations.  Since I'm running the Colorado Marathon in Ft. Collins in three weeks, it's not exactly encouraging news.  But, it's spring-time and anything can happen in three weeks: good and bad.  Weather = variable.

Despite the weather, I managed to get in a one-hour recovery/maintenance run yesterday.  Today, for cross training, I took a brisk 3+-mile hike.  I'm registered for a 5k race next Sunday (April 22), so this week's training schedule breaks down like this: cross training on Tuesday, Thursday, and Saturday; 90-minute maintenance run on Monday; hill workout on Wednesday; one-hour maintenance run on Friday.  Let the taper begin!

Of course, one of the world's preeminent marathons is coming up on Monday: Boston.  For live coverage of the marathon provided by Runners' World and Running Times, see here:
http://www.runnersworld.com/cda/microsite/article/0,8029,s6-239-506-0-14256-0,00.html 

Unfortunately, the weather forecast for Monday's marathon is dicey with highs in the 80s forecast.  The organizers are going so far as to offer runners a rain check (heat check?) if they choose not to run.  Any qualifier who chooses not to run tomorrow will be allowed to defer his/her entry to 2013.  That's how dangerous they think the weather could be.  Just another reminder of how frustrating marathoning can be.  You can train for four months for an event and have all your carefully-laid plans upset by something (the weather in this case) that you have absolutely no control over.  Running marathons and ultras is a good way to learn humility. 

I noticed that the Boston Marathon is expected to generate $137.5 million.  For most of us, running is  recreation. For others, it's serious business.  See more here:  http://running.competitor.com/2012/04/news/boston-marathon-expected-to-generate-137-5-million_50679 

I took a chance a couple of weeks ago and ordered a pair of the new ASICS Gel-Fuji Racer.  I'm registered for the Madison North Face Endurance Challenge 50-Mile in September and figured this would be a good shoe for that endeavor.  Since I'm still training for the Colorado Marathon and haven't been on the local trails yet this spring, I haven't had a chance to try the shoes.  But, it's encouraging to spot reviews like this:
http://www.irunfar.com/2012/04/asics-gel-fuji-racer-review.html

Are you smarter than a marathoner?

It's spring-like in Hog Heaven today: temps in the 50s under sunny skies.  The only fly-in-the-unseasonable-ointment is the March wind that's gusting up to 40 mph.  I celebrated by doing a hill workout.  The wind was from the south and the hill is on an east-west axis.  So, the wind wasn't much of a factor.  I did 6 x .5 mile hills at a 5K effort.  Short of a 5K pace but not by much.  So, I'm getting stronger on the hills at least.  Counting my warm-up and cool-down jogs, I logged almost 9 miles.  Not a bad workout.  Tomorrow will be a slow-and-easy one-hour recovery/maintenance run. 

Joke of the Day
How many marathon runners does it take to change a light bulb?
Marathon runners aren’t afraid of the dark.

Shoe Update:  I retired a well-worn pair of ASICS GT-2150 shoes Sunday.  They were still in serviceable condition but had accumulated 517 miles.  That seems like a lot to me.  I'm hard on shoes and they tend to wear out/break down in various ways between 300 and 400 miles.   I have no idea how many miles a training shoe can safely handle, but I'd rather err on the side of caution.  I'll replace the GT-2150s with a new pair of their immediate successor, the GT-2160 that I bought on sale before Christmas.  The latest shoe in the series, the GT-2170 is already out, but I want to take a look at other models, the ASICS Gel-Neo 33 for example, before committing to another pair of the GT series.

Right now, I need to put more miles on the Brooks PureFlow that I picked up last Thanksgiving at the Amica Seattle Marathon expo.  I've only run in them twice, but I love the fit and the feel on the road and hope that they turn out to be durable.  If so, I'll keep them in my shoe rotation and perhaps add the Brooks PureGrit as a trial shoe.  Before I buy the PureGrit though, I'd like to see the new Saucony Kinvara TR, a trial-running cousin of the popular Kinvara.  Both the PureGrit and Kinvara TR can be classified as minimalist shoes.  The PureGrit weighs in at 8.9 oz. and the Kinvara TR at 8.5 oz. (For men's size 9)

I'm not sure when the Kinvara TR is coming out, but Saucony is rolling out the new Kinvara 3 in early May.  I expect that the Kinvara TR won't be far behind.

I already have a pair of the Kinvara 2 shoes in my rotation, and they're great, but I'm concerned about their durability.  So far, my concern is intuitive, not concrete.  As in no evidence.  So, we'll see.  Right now, I'm using them exclusively for speed work, but I'm considering wearing them for the Colorado Marathon.  The alternative is the ASICS Speedstar 5 that I ran in for the Seattle Marathon and the Capital City (Olympia, WA) Marathon last year.

R.I.P. 2160 Trail

Today is a nice winter day.  Despite some clouds, the temp is a relatively comfortable 35 degrees and the wind is light.  I set out for a one-hour maintenance run and ended up doing an hour-and-a-half.  Obviously I felt good, but I probably should dial back the exuberance.  It's still too early in the season for that.  Anyway, if Saturday's 22-mile long run goes off as planned, this will be my first 40-mile week in the train-up to the Colorado Marathon. 

Yesterday, I hit 500 miles on my ASICS GT-2160 Trail shoes.  My usual rule--probably as a result of being brainwashed by the shoe companies and their agents at the running magazines like Runners World--is to discard any shoe that makes it intact to 500 miles of service.  The truth is that few running shoes are that durable--at least in my experience.  I love the ASICS GT-2100 series because of their durability, and even though I'm trying to move to a more minimalistic shoe, the GT-2160 (road and trail versions) continues to be my go-to training shoe.  I'm thinking of giving the Saucony ProGrid Guide 5 a try though.  It is lighter than the GT-2170  (the latest iteration of the GT-2100 series) and has a smaller heel-to-forefoot differential yet still offers decent cushioning.  Whether it is as durable as the GT-2100 series shoes is another question.

I never completely retire running shoes that appear to have life left in them.  They get a second life as yard-work shoes.  Waste not, want not.

I say that, but some runners--even elite runners--make me feel like a wastrel.  I was watching "Unbreakable," a documentary on the 2010 Western States 100 ultra marathon a couple of days ago and couldn't help but notice elite ultra runner Antony Krepicka's training shoes.  They were gnarly.  What's more, he was shown repairing/altering them by shearing off part of the soul with a knife.  Here's a guy who likely gets all the free shoes he wants and he's wearing these hacked up, beaten down shoes.  Plus, he runs 150+ miles per week without injury.  Go figure.  Maybe my 500-mile rule is too arbitrary.  Just saying . . .

Speaking of shoes:  In addition to the Saucony ProGrid Guide 5, I'm also considering a new trail show, the ASICS Gel-Fuji Racer, and a couple of training shoes: the Altra Instinct for the road and the forthcoming (Fall 2012) Inov-8 Trailroc series for the trail.  I've never run in either Altra or Inov-8 shoes, but I've heard good things about them and would like to try them one day.  You never know when you're going to find another Mr. Good Shoe!

Shoes R Us

The weather girl on the local Fox affiliate lamented last night that it looks like we're in for another spell of "boring weather."  I almost jumped out of my chair.  Boring weather is a good thing.  To news-people, a string of unseasonably mild, sunny days is boring, as in bad.  To the rest of us, it's good news.  We can get outside more and stay longer.  The furnace will run less and we'll save on the heating bill this month.  Where's the downside?

"If it bleeds, it leads," is the mantra of television news.  Bad news for you and me is good news for journalists.  Have you ever noticed how excited the folks at the Weather Channel get when there's a hurricane churning up in the Atlantic?  They seem to forget that hurricanes mean death for some people and loss of homes for many others.  To the Weather Channel, hurricanes mean eyeballs, and eyeballs mean advertising revenue. 

Anyway, I've been loving this winter's boring weather.  And, today is another example.  Although we got a dusting (less than an inch) of snow overnight, we're quickly warming into the 30s with sunshine and light winds.  I took advantage by doing a leisurely one-hour maintenance run this morning.  Since the weather wasn't chasing me back inside, I followed it up with a two-mile walk.  Just to be out longer.  Burn a few more calories.  Be pleasantly bored!

Tomorrow is cross training.  Friday is another maintenance run.  Saturday is cross training.  And, Sunday is the season's first speed workout.  I'll do 4 x 1 mile repeats at a pace to be determined.  Probably 9:30.  

As regular readers of this blog know, I'm a running-shoe junkie: http://runningthrutwenty12.blogspot.com/2012/01/channeling-my-inner-imelda-marcos.html

So, it'll come as no surprise that I'm always on the lookout for intriguing new shoes.  I've already reported that I'm looking forward to the May 1 intro of the Kinvara 3.  That's not all.  Yesterday, I came across another promising new shoe: the ASICS Gel-Fuji Racer.  Right now, my go-to shoe for trail races is the Saucony Peregrine.  I ran the Madison, Wisc., North Face Endurance Challenge 50K last September in the Peregrine and experienced no problems.  What attracted me to the Peregrine was the weight: 10.2 oz.  Given the cushioning and support, that's excellent.  But, the Gel-Fuji Racer promises to deliver similar cushioning and support in a shoe weighing only 8.7 oz.  If ASICS can deliver, the Gel-Fuji will find lots of fans.

I've thought about taking a closer look at the Brooks PureGrit, the trail model in their popular new Pure series.  The PureGrit comes in at an advertised 8.9 oz.  That's plenty light for a trail shoe.  I own a pair of the PureFlow, but I haven't taken them out of the box.  I've had them for over two months now and need to give them a try.  My son likes his  PureFlow's, but is ambivalent about his PureGrit's.

I'm somewhat amazed that Brooks can build a trail shoe (the PureGrit) that's only .2 oz. heavier than its road-shoe cousin (the PureFlow).  Considering the extra hazards of trail racing--rocks, roots, mud, etc.--that a trial shoe needs to protect against, .2 oz. isn't much.

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

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.