Memorial Day has come and gone. Fortunately, so has the record-breaking heat that accompanied it. The unseasonal temps hung around all weekend, but Sunday was the worst with an all-time high of 94 degrees. With the humidity, it felt more like a July 4th holiday than Memorial Day Weekend. I followed my 18-mile long run on Friday with cross-training on Saturday, a one-hour maintenance run on Sunday, cross training on Memorial Day, and a hill workout today.
With the weather forecast to cool off all week, I've decided to add another long run (18-20 miles) for Friday or Saturday. Before then, I'll have another maintenance run and some cross training.
It's 12 weeks until the Pikes Peak Ascent and 16 weeks until the North Face Endurance Challenge. Time to get serious!
Frequent readers of this blog know that I'm a Shalane Flanagan fan. Back in early January, I picked her to win the U.S. Olympic Marathon Trails. After the Trials, I picked her to be competitive for a medal in London. Here's a recent interview that's encouraging and informative: http://news.runnersworld.com/2012/05/22/brief-chat-shalane-flanagans-june-agenda/
The Western States 100 (coming up in June) is THE iconic trail ultra. Here's an homage to the race by one of its most successful runners: http://www.irunfar.com/2012/05/home-on-the-western-states-trail.html
Pete Larson of the popular running-shoe review blog runblogger.com updates his guide to minimalist running shoes here: http://www.runblogger.com/2010/07/runbloggers-guide-to-minimalist-running.html
Tuesday, May 29, 2012
Friday, May 25, 2012
My 3-week recovery from the Colorado Marathon is over. This morning I graduated from recovery with an 18-mile run. Felt good. No problems. On Sunday, I begin my train-up for the August 18 Pikes Peak Ascent.
With the Pikes Peak Ascent coming up, I consulted a trainer about step-up exercises to help me prepare for the final 1-2 miles of the race. I did several of the exercises this morning following my long run. The race website encourages that you do step-ups following long runs to prepare for the series of step-ups near the end of the race when you will have tired legs.
Here's an excellent story about the search for legendary ultra runner Micah True, who disappeared while running in the rugged Gila Wilderness of New Mexico in late March: http://www.nytimes.com/2012/05/21/sports/caballo-blancos-last-run-the-micah-true-story.html?pagewanted=1&_r=1&hp
If you're looking for something unique, check this out: http://thecolorrun.com/
It's a 5K race and is being run at sites across the country. Runners are asked to wear a white shirt. Along the way, volunteers throw colored dust (red, yellow, pink, and purple) on the passing runners. The website has a video. Check it out. Looks like fun. Maybe there's one close to you.
If you're a shoe junkie like I am, you'll be interested in this announcement: http://news.runnersworld.com/2012/05/22/brooks-announces-puredrift-a-new-minimal-shoe/
Looks like Brooks is extending the PureProject to include a super-low weight shoe: the 5.6 oz. PureDrift. It'll be available in January 2013. Brooks also is updating the entire PureProject line with the PureFlow 2, etc.
With the Pikes Peak Ascent coming up, I consulted a trainer about step-up exercises to help me prepare for the final 1-2 miles of the race. I did several of the exercises this morning following my long run. The race website encourages that you do step-ups following long runs to prepare for the series of step-ups near the end of the race when you will have tired legs.
Here's an excellent story about the search for legendary ultra runner Micah True, who disappeared while running in the rugged Gila Wilderness of New Mexico in late March: http://www.nytimes.com/2012/05/21/sports/caballo-blancos-last-run-the-micah-true-story.html?pagewanted=1&_r=1&hp
If you're looking for something unique, check this out: http://thecolorrun.com/
It's a 5K race and is being run at sites across the country. Runners are asked to wear a white shirt. Along the way, volunteers throw colored dust (red, yellow, pink, and purple) on the passing runners. The website has a video. Check it out. Looks like fun. Maybe there's one close to you.
If you're a shoe junkie like I am, you'll be interested in this announcement: http://news.runnersworld.com/2012/05/22/brooks-announces-puredrift-a-new-minimal-shoe/
Looks like Brooks is extending the PureProject to include a super-low weight shoe: the 5.6 oz. PureDrift. It'll be available in January 2013. Brooks also is updating the entire PureProject line with the PureFlow 2, etc.
Monday, May 21, 2012
The Heat Is On
It's March again. Weather-wise anyway. But not traditional March. It's the atypical, if not downright aberrant, March 2012. With little warning, the pleasant spring-like weather that we've been enjoying since April Fool's has morphed into summer-like conditions not seen in Hog Heaven since . . . well, since March! This is shaping up to be the wackiest weather year in recent memory. We had June/July in March. March in April. And, now, July in May. I worry what the weather gods have in store for us in July/August.
After a day of cross training on Friday, I did a six-mile run on Saturday morning. It was warm (mid- to upper-70s), sunny, and somewhat humid. Not the best of days for my longest run since May 6's Colorado Marathon. And, I felt it. But, I survived intact. I have one more week of active recovery before a scheduled 18-mile run next weekend. The long--range forecast calls for low-90s next weekend. Looks like I'll have to rise early and start before sunup or suffer the consequences.
In my train-up for the August 18 Pikes Peak Ascent, I have registered for three local races: 1) the most popular Quad-City road race, the Quad-City Times Bix 7 (July 28), 2) the July 14 4-Mile Moonlight Chase run in Eldridge, Iowa, with a 9:00 p.m. start, and 3) the inaugural Run/Walk in the Park, a June 23 5K run on the cross-country trail in Bettendorf, Iowa's Crow Creek Park. For more info about each, go here, here, & here:
http://www.cornbelt.org/r/rfh12app.pdf
http://www.moonlightchase.com/
http://www.bix7.com/2012/
A new study compares bananas to sports drinks as an energy source for endurance athletes. See:
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0037479#s3
And if you're wondering, the humble banana did just fine.
After a day of cross training on Friday, I did a six-mile run on Saturday morning. It was warm (mid- to upper-70s), sunny, and somewhat humid. Not the best of days for my longest run since May 6's Colorado Marathon. And, I felt it. But, I survived intact. I have one more week of active recovery before a scheduled 18-mile run next weekend. The long--range forecast calls for low-90s next weekend. Looks like I'll have to rise early and start before sunup or suffer the consequences.
In my train-up for the August 18 Pikes Peak Ascent, I have registered for three local races: 1) the most popular Quad-City road race, the Quad-City Times Bix 7 (July 28), 2) the July 14 4-Mile Moonlight Chase run in Eldridge, Iowa, with a 9:00 p.m. start, and 3) the inaugural Run/Walk in the Park, a June 23 5K run on the cross-country trail in Bettendorf, Iowa's Crow Creek Park. For more info about each, go here, here, & here:
http://www.cornbelt.org/r/rfh12app.pdf
http://www.moonlightchase.com/
http://www.bix7.com/2012/
A new study compares bananas to sports drinks as an energy source for endurance athletes. See:
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0037479#s3
And if you're wondering, the humble banana did just fine.
Thursday, May 17, 2012
Marathon Recovery
Recovery from the May 6 Colorado Marathon continues apace. I'm half-way thru a three-week recovery period. This week I've done two 4.4 mile runs and two days of cross training. I'll do two more days of cross training and a 6-mile run on Sunday. So far, things are going well. No aches or pains or lingering fatigue. With luck I'll be ready to resume my regular training regimen on May 28. That will give me 2 1/2 months to prepare for the August 18 Pikes Peak Ascent. For info on the Ascent and the Pikes Peak Marathon, see here: http://www.pikespeakmarathon.org/entry.htm
One of my goals is to run/walk/hike into my old age. So far, so good. If you hope to run for a lifetime, check out this encouraging piece from Pete Magill: http://www.runningtimes.com/Article.aspx?ArticleID=25970&PageNum=1
I recently discovered an analysis of legendary ultrarunner Micah True's (aka Caballo Blanco) autopsy. True died while out running in the New Mexican wilderness. The headline from the autopsy news is that he died of heart disease. This is a more nuanced explanation: http://news.runnersworld.com/2012/05/10/the-micah-true-autopsy-explained/
With summer just around the corner, it's time to think about hydration needs on warm/hot runs. Here's some timely advise: http://running.competitor.com/2012/05/nutrition/hydration-101-sports-drinks-vs-water_52293
One of my goals is to run/walk/hike into my old age. So far, so good. If you hope to run for a lifetime, check out this encouraging piece from Pete Magill: http://www.runningtimes.com/Article.aspx?ArticleID=25970&PageNum=1
I recently discovered an analysis of legendary ultrarunner Micah True's (aka Caballo Blanco) autopsy. True died while out running in the New Mexican wilderness. The headline from the autopsy news is that he died of heart disease. This is a more nuanced explanation: http://news.runnersworld.com/2012/05/10/the-micah-true-autopsy-explained/
With summer just around the corner, it's time to think about hydration needs on warm/hot runs. Here's some timely advise: http://running.competitor.com/2012/05/nutrition/hydration-101-sports-drinks-vs-water_52293
Sunday, May 13, 2012
Mothers (and Others) on the Run
Recovery is well underway from last Sunday's Colorado Marathon. I mostly follow the recovery regimen in Jeff Galloway's Marathon: You Can Do It! For three weeks following a marathon, Galloway advises alternating days of walking and running with most of the running limited to 45 minutes. The exceptions are the three Sunday runs. The first of these is four miles; the second, six miles; and third can be anywhere from 12 to 18 miles. I ran the first of these--4 miles--this morning. Slow and easy. So far, so good.
By Thursday after the marathon, all of the soreness in my legs from the race had dissipated. Probably because I ran the marathon at less than predicted race pace. Of course, the absence of pain doesn't mean the post-marathon threat of increased injury has passed too. So, the smartest and safest thing is to continue following a recovery regimen until three weeks have passed since the marathon. Then, and only then, will it be safe to begin training for our next goal race. For me, that will be August 18's Pikes Peak Ascent.
The Pikes Peak website advises training for the Ascent--which is 13.32 miles up, up, up the iconic mountain--as if training for a hard flatland marathon. So, I'll do pretty much what I did in the spring for the Colorado Marathon. The differences are: 1) more hill workouts and 2) lots of step-up workouts. Apparently, there are a series of difficult step-ups near the summit that have to be done 1) on extremely tired legs and 2) in oxygen-deficient air at 14,110 feet. WHY AM I DOING THIS?
Just in time for Mothers Day, Running USA released it latest report of women in running. Find it here:
http://runningusa.org/node/82755#83211
Among its finding: In 2011, women made up 53% of the fields in road races. I'm not surprised. I just finished the 2012 Colorado Marathon, and I was surrounded by women--many of them passing me. Officially, of the 996 Colorado Marathon finishers, 517 were female. Only 479 were male.
We now know what killed legendary ultra-runner Micah True, aka Caballo Blanco: heart disease. See the full story here: http://www.chicagotribune.com/sports/sns-rt-us-usa-marathon-autopsybre8471hr-20120508,0,1799324.story True's body was found in the New Mexico wilderness on March 21 after he failed to return from a run. True was featured in the best-selling Born to Run.
By Thursday after the marathon, all of the soreness in my legs from the race had dissipated. Probably because I ran the marathon at less than predicted race pace. Of course, the absence of pain doesn't mean the post-marathon threat of increased injury has passed too. So, the smartest and safest thing is to continue following a recovery regimen until three weeks have passed since the marathon. Then, and only then, will it be safe to begin training for our next goal race. For me, that will be August 18's Pikes Peak Ascent.
The Pikes Peak website advises training for the Ascent--which is 13.32 miles up, up, up the iconic mountain--as if training for a hard flatland marathon. So, I'll do pretty much what I did in the spring for the Colorado Marathon. The differences are: 1) more hill workouts and 2) lots of step-up workouts. Apparently, there are a series of difficult step-ups near the summit that have to be done 1) on extremely tired legs and 2) in oxygen-deficient air at 14,110 feet. WHY AM I DOING THIS?
Just in time for Mothers Day, Running USA released it latest report of women in running. Find it here:
http://runningusa.org/node/82755#83211
Among its finding: In 2011, women made up 53% of the fields in road races. I'm not surprised. I just finished the 2012 Colorado Marathon, and I was surrounded by women--many of them passing me. Officially, of the 996 Colorado Marathon finishers, 517 were female. Only 479 were male.
We now know what killed legendary ultra-runner Micah True, aka Caballo Blanco: heart disease. See the full story here: http://www.chicagotribune.com/sports/sns-rt-us-usa-marathon-autopsybre8471hr-20120508,0,1799324.story True's body was found in the New Mexico wilderness on March 21 after he failed to return from a run. True was featured in the best-selling Born to Run.
Wednesday, May 9, 2012
Post-mortem
The 2012 Colorado Marathon is history. While I fell short of my time goal, I did finish first in my age group. (You don't have to run that fast when you're an old guy!) So, that's something. The first part of the course through the Poudre Canyon was as awesome as advertised. The miles from about 17 thru 26 were less dramatic. More like generic bike path. But, overall, the course is quite remarkable.
I don't know if the altitude--I arrived in Ft. Collins on Friday from the Iowa flatlands--contributed to my lackluster time, but I felt fine--and was on pace--at least until I exited the canyon. So, no excuses. Just not my day. As the renowned ultra-running philosopher Forrest Gump once said: "__it happens!"
The race was well organized and the volunteers out on the course were great. I thanked as many as I could along the way, but I'd like to take this opportunity to thank them and all of the other volunteers again. They make what we runners do possible.
Ft. Collins was nice. (My wife and I usually vacation in the Colorado Springs area.) We arrived on Friday and left on Monday so we had time to see much of the town. The food and the service were great everywhere we ate. I don't drink, but my wife tried some of the local brews and pronounced them excellent.
I missed the awards ceremony because I went back along the course to run in with my wife who also ran the marathon. I hope that the organizers plan to mail trophies to those who didn't pick them up on Sunday.
The medals and shirts are much appreciated, but I like having the option of a printable certificate. I didn't see that option in the emailed results. Just saying.
In conclusion, I'd encourage everyone to visit Ft. Collins and all runners to experience the Colorado Marathon.
Starting with my next post, I'll turn my attention to my next major effort of 2012: the Pikes Peak Ascent. You can visit their website here: http://www.pikespeakmarathon.org/entry.htm
I don't know if the altitude--I arrived in Ft. Collins on Friday from the Iowa flatlands--contributed to my lackluster time, but I felt fine--and was on pace--at least until I exited the canyon. So, no excuses. Just not my day. As the renowned ultra-running philosopher Forrest Gump once said: "__it happens!"
The race was well organized and the volunteers out on the course were great. I thanked as many as I could along the way, but I'd like to take this opportunity to thank them and all of the other volunteers again. They make what we runners do possible.
Ft. Collins was nice. (My wife and I usually vacation in the Colorado Springs area.) We arrived on Friday and left on Monday so we had time to see much of the town. The food and the service were great everywhere we ate. I don't drink, but my wife tried some of the local brews and pronounced them excellent.
I missed the awards ceremony because I went back along the course to run in with my wife who also ran the marathon. I hope that the organizers plan to mail trophies to those who didn't pick them up on Sunday.
The medals and shirts are much appreciated, but I like having the option of a printable certificate. I didn't see that option in the emailed results. Just saying.
In conclusion, I'd encourage everyone to visit Ft. Collins and all runners to experience the Colorado Marathon.
Starting with my next post, I'll turn my attention to my next major effort of 2012: the Pikes Peak Ascent. You can visit their website here: http://www.pikespeakmarathon.org/entry.htm
Wednesday, May 2, 2012
Just do it!
The long fuse is growing short. In four days, the long train-up for the Colorado Marathon will yield to the real thing. I have one more short and easy maintenance run--3 miles--to do tomorrow. Friday is drive day. Hog Heaven west to Ft. Collins. So, I'll be away from my computer and unable to blog until returning home early next week. At that time, I'll post a marathon post-mortem. Then, after three weeks of recovery, I'll be off and running (pun intended) in preparation for the Pikes Peak Ascent in August. I wish all of you best of luck and good running on Sunday, May 6.
I'll leave you for the time being with some thoughts about running.
Running is not life. I'm not even sure that we were born to run. If early humans were vegans, then they didn't need to hunt. Only gather. And, apples and berries don't require chasing. Doesn't it seem reasonable that the earliest humans ate fruits, nuts, and grains? Raw meat isn't very appetizing and fire requires an inventor. How soon did that happen? Just saying.
Anyway, enthusiasts of all sorts seem to go overboard in assaying the object of their enthusiasm. I once had a t-shirt that announced "Baseball Is Life." Runners are no different. Check out this quotation from Roger Robinson in the April 2012 Running Times referring to John J. Kelley, an early winner of the Boston Marathon:
"He was way before his time in perceiving that running is part of the greater movement of world
environmentalism and a return to pre-industrial, non-materialistic values."
You think? Running is part of an environmentally-conscious, pre-industrial, non-materialistic culture? Why do I see so many iPods and $400 Garmin watches at the starting line of races? Not to mention expensive hi-tech shoes, shirts, sports bras, and shorts? Why are 5K entry fees $30? Marathon entry fees $100? Why are the race parking lots filled with expensive, gas-guzzling SUV's?
How about this gem from Oprah Winfrey:
"Running is the greatest metaphor for life, because you get out of it what you put into it."
The problem here is that you can substitute all sorts of activities for running and the rest of the quotation would still be true. How about "playing the piano"? Oprah likely said running because she was a runner at the time. As far as I know, she's never played the piano.
And this from legendary miler Sir Roger Bannister:
"We run, not because we think it is doing us good, but because we enjoy it and cannot help
ourselves...The more restricted our society and work become, the more necessary it will be to find
some outlet for this craving for freedom."
It damn well better be doing me some good! I guess that it's either running or therapy for Sir Roger. And, running is cheaper. Anyway, when I think of people craving for freedom, I think of Syrians, not some stockbroker with a BMW and $120 running shoes.
And, here's Patti Sue Plummer on racing:
"The gun goes off and everything changes... the world changes... and nothing else really matters."
Maybe it works that way in the temporary bubble that envelopes the competitors. Otherwise, the world goes on its merry way. Even for the runners, the illusion is ephemeral. All the old problems and worries that existed before the gun went off are still there once you've crossed the finish line.
All running quotations aren't pretentious, hyperbolic, or silly. Some are modest, measured, or wise. Here are a few:
"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."--Fred Lebow, New York City Marathon co-founder
"No doubt a brain and some shoes are essential for marathon success, although if it come down to a choice, pick the shoes. More people finish marathons with no brains than with no shoes."--Don Kardong, marathoner
"Maybe I shouldn't have had breakfast at Denny's."--Jordan Kent, runner
I'll leave you for the time being with some thoughts about running.
Running is not life. I'm not even sure that we were born to run. If early humans were vegans, then they didn't need to hunt. Only gather. And, apples and berries don't require chasing. Doesn't it seem reasonable that the earliest humans ate fruits, nuts, and grains? Raw meat isn't very appetizing and fire requires an inventor. How soon did that happen? Just saying.
Anyway, enthusiasts of all sorts seem to go overboard in assaying the object of their enthusiasm. I once had a t-shirt that announced "Baseball Is Life." Runners are no different. Check out this quotation from Roger Robinson in the April 2012 Running Times referring to John J. Kelley, an early winner of the Boston Marathon:
"He was way before his time in perceiving that running is part of the greater movement of world
environmentalism and a return to pre-industrial, non-materialistic values."
You think? Running is part of an environmentally-conscious, pre-industrial, non-materialistic culture? Why do I see so many iPods and $400 Garmin watches at the starting line of races? Not to mention expensive hi-tech shoes, shirts, sports bras, and shorts? Why are 5K entry fees $30? Marathon entry fees $100? Why are the race parking lots filled with expensive, gas-guzzling SUV's?
How about this gem from Oprah Winfrey:
"Running is the greatest metaphor for life, because you get out of it what you put into it."
The problem here is that you can substitute all sorts of activities for running and the rest of the quotation would still be true. How about "playing the piano"? Oprah likely said running because she was a runner at the time. As far as I know, she's never played the piano.
And this from legendary miler Sir Roger Bannister:
"We run, not because we think it is doing us good, but because we enjoy it and cannot help
ourselves...The more restricted our society and work become, the more necessary it will be to find
some outlet for this craving for freedom."
It damn well better be doing me some good! I guess that it's either running or therapy for Sir Roger. And, running is cheaper. Anyway, when I think of people craving for freedom, I think of Syrians, not some stockbroker with a BMW and $120 running shoes.
And, here's Patti Sue Plummer on racing:
"The gun goes off and everything changes... the world changes... and nothing else really matters."
Maybe it works that way in the temporary bubble that envelopes the competitors. Otherwise, the world goes on its merry way. Even for the runners, the illusion is ephemeral. All the old problems and worries that existed before the gun went off are still there once you've crossed the finish line.
All running quotations aren't pretentious, hyperbolic, or silly. Some are modest, measured, or wise. Here are a few:
"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."--Fred Lebow, New York City Marathon co-founder
"No doubt a brain and some shoes are essential for marathon success, although if it come down to a choice, pick the shoes. More people finish marathons with no brains than with no shoes."--Don Kardong, marathoner
"Maybe I shouldn't have had breakfast at Denny's."--Jordan Kent, runner
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