Monday 113009

 

 

North Face 50 entry list for this weekend (with 10000 bones on the line) is up.  On the men’s side, I see Uli, Nichols,  Wardian, and Roes on the list.  On the women’s I see Smith and Semick.  Lots of speculation floating about names that might  pop up on there.

 

10 miles easy in the evening.    November finishes with 316 miles.  3365 miles on the year and 29629 minutes.  Watched “My Name is Earl” while on the mill.  I don’t watch a lot of TV and when I do it is mostly a sporting event.  Holy crap that show is out there.

Just catching up on this … I might have to pull some of these tactics on Justin M next year at Pikes if a.) he keeps growing his hair and b.) I run it … or maybe if Brandon keep on his exponential improvement curve.
 

Sunday 112909

Warmed up super easy (like 140 max) with Lucy for 2+ miles (she ends up going much farther however).  Dropped her off and then made my way over to the  BHMS fields (less than a quarter mile from the house) for some grass work.  Did 10 x 2 minutes on, 1 minute off.  I did not look to “drill” these but instead embrace a pace that was fast yet relaxed, but also feeling how to execute over the softer surface.  I wanted to feel like I would in the early and mid goings of the 10k at Nats.  Just as I finished number ten, the family joined me for some easy jogging.  This was great – all four of us jogging together.   KZ showed me her school’s mile run (it is actually 1.09).  12 + miles.

70 miles on the week  with it coming over 560 minutes.  Mileage was a bit lower again this week because of the mid week race.  November is 306 miles, 1747 minutes.   3355 miles on the year,  29537 minutes.  It is the 333th day of the year so there are 32 days left in the year.  To average 10 a day for the year, I would need to get 295 miles, or 9.2 a day.  The more I think about it is probably unlikely – as I will taper going into Nats, and then probably take some time off around the holidays.

Decent week though, three workouts and fair mileage.  I think I can probably absorb three more workouts before Nats.  Will still shoot to break 37 minutes or six minute pace at Nats

Kicking around doing the Colder Boulder 5k next week but I might pass on that – as a little earlier the guys are getting together for a session on grass.  I have yet to get a workout in with them so I am leaning in that direction.  It would be nice to get another competition in, as I seem to get up a bit more for those, but this race is all concrete and with at least 20 turns on the CU campus.

 

Apparently the 20 year (or so) running 20 mile snow shoe race at Leadville’s T-lake has been cancelled this year.

Saturday 112809

Nine years ago on this day JZ was born.  We celebrated his birthday today with a party at the local rec center, including some rock climbing with some his buds.
  

After a morning prepping for the party, then dealing with the party, we dismissed JZ’s buds and hung at the rec center pool.  And the hot tub.  The hot tub always leaves me a bit tapped and sleepy.  I had the itch for a workout today, particularly since the masters group was meeting for some grass intervals – but after the day with these much more important activities, I was not ready for it.  Easy 11 miles, and I was dragging it really easy.

Some thoughts regarding this week’s Turkey Trot.   I understand that the difference between 3 miles and 3.1 for many is not that big of a deal.  The RD however explicitly stated at the start line that he”measured this course super accurately so that nobody is questioning their time when they get a PR.”  Ouch.  I was suspect of the course measurement when they set us up with chips, but there was no chip mat at the start.   And in fact, no one was exactly sure where the start was until the RD showed up – stating it was “at that tree.” 

The results were slow to posting as well (near 2 hours post the race).  Obviously, they get positive credit for putting up prize money for runners.  I realize that being critical of a race often gets the ire of folks, but I think it is within the rights of the consumer to speak to what they got for a product that they shelled out cash for.  And that can be complimentary or critical.  Unfortunately, some of that criticism goes the way of the volunteers – and that needs to be treated more carefully I think.  Most of the time, they are out there looking to help the benefactor organizations, and I can’t be critical of that spirit.

I am both happy with how the race went and a bit irked.  I am happy because it does show improvement from my last 5k.  Or maybe it doesn’t?  I averaged 5:46s on a course in Broomfield about 2 months ago that was a circuit route.  Here I averaged 5:39s but on a net downhill course (-25 feet).  When looking at my second mile split, a fellow runner said I fell asleep and that is why I lost the third masters spot.  Zzzz.  I don’t think I fell asleep but I was trying to keep it together after going out with what I thought was perhaps a bit too fast … and I think the HR data does not show a falling asleep.  But maybe he is right.   In any case, my spirit to chase 5ks and 10ks is up a bit for now and I am enjoy

ing it.

This past week has been a difficult training week for me.  Not because of the workouts or the volume but rather because of finding the time to fit it in.  With the holidays, travel to the mountains, and my vacation, I have not had the discipline of my office life to assist in my training.  I know that sounds a bit backwards, but training is a bit harder for me to fit in on vacations days.

Friday 112709

15 miles easy.  Shirtless.  It was easily 70 degrees.  I think the HR monitor was jacked as it read 207 for a high and in the 190s several times.

Results from yesterday are up

More on how barefoot running may not be “all that”

Old guy post run routines.(thanks AA)

Thursday 112609 Thanksgiving Day Race

Short report for the moment for this Turkey Trot  – more later:  16:57 for 3 miles (a touch short of 5k) 5:22 (drop of –44 feet, but a drop of  59 through the first 3/4 of a mile), 6:06, (climb of 50 feet), and then 5:30 (drop of 54 feet).   Happy with the general improvement but missed prize money by 3.1 seconds. 

Not sure of overall place but I was 4th master.  This means I came home with zero dollars.  Andy Ames was the first master, and hence collected 300 dollars.  Andy, however took off immediately after this race to head to Boulder for another Turkey Trot there.  So I agreed to pick up his winnings.  I charge a significant handling fee.,  Aish won over all in 14 something.  Some pix … (thanks KZ!)

The start

Andy at the finish.  I think he said he was 15:51
 
The rarely seen Bob Sweeney

Finishing
 

Andy’s prize.


Geek data

The highlight of the day for me was JZ in the half mile.  He started and in the first ten seconds was in 40th place.  He then picked off all but two runners.  He definitely went into the hurt locker in the last 200 yards …

 

Wednesday 112509

6 miles easy.  Wish I could say I felt super duper great but I felt sort of sluggish.  Just a self massage run.  AHR = 144.

Apparently, stretching is overrated. 

Tonight, I am going to watch this interview with Jenny B.  It is 25 minutes long so I have not watched it yet.  I will give her props for getting right after it and talking about her race.

Oh yeah, that co-worker of mine has shots up now of his Rhino lined car.

Tuesday 112409

As I suspected, I felt great this AM.  Rather than do a full fledged workout – given the strong possibility that I will race on Thursday, I elected to do “straights and curves.”  We were back in town for a short period of time, so I jogged 2 miles over to BHS track, and then jogged a mile there.  I then would accelerate the straights and float the curves.  Did a mile of this, then an easy mile and then another mile of it.  The straights and curves miles were in 6:18 and 6:11 respectively. Jogged home.  10 miles 75 minutes.

Fitzgerald, author of Brain Training for Runners, contemplates Jenny B’s very tough day at Nationals.  I am not sure how / if the brain subconsciously calculates the remaining effort-time-distance in a race and then hence determines the amount of muscle activation – but I certainly have not studied this the way Ross-Tucker-Noakes-Fitzgerald have.  I guess I am thinking about those events that run long:  we have all heard of guys starting their kick a lap too early and holding on anyway.  

In any case, very good read … and it sort of reinforces some thoughts I have had regarding expectations of races as of late … generally I have found that I perform much better when my expectations are low – and I far exceed what I expect.  The inverse often (painfully) holds true:  when I have high expectations, I often don’t meet them.  But I don’t meet them by just a little.  I implode.  But I think my explanation for this is a little different:  when my expectations are low, I start more conservatively.  When expectations are high, I start way too fast.  And then I fall apart.

Justin has a great wrap up of all the Thanksgiving day action in the area coming down.

Monday 112309

New Balance’s new ad, with several familiar names from the sport.

Jay Johnson with some core stuff

10 miles, easy.  AHR = 143.  MHR = 151 (didn’t look at HR data at all during the run).  I had aspirations going into this run.  I thought I’d get in some good effort, and good miles.  As the run unfolded however, I knew the mind was willing but the body was not there.  I just felt sluggish.  I kept pushing out when I would start a hard effort, in hopes that I’d get through it but instead I just rode the easy miles.

Now, I am not sure if I will run hard before Thursday.  I’d like to get in another effort as I build to December 12, but such an effort tomorrow would have adverse effects on a race on Thursday.  I’d like to “masters” PR for the 5k Thanksgiving AM – which technically is not hard since I have only run one 5k since becoming a master and that was a self imposed DQ.

MROY and UROY

Article
Mountain open men – Joe Gray
Mountain open women – Brandy Erholtz
Masters Mountain Men  – Dave Dunham
Masters Mountain Women - Laura Haefeli
Ultra Open Women – Kami Semick
Ultra Open Men – Michael Wardian
Ultra Masters Men -- Roy Pirrung
Ultra Masters Women – Anita Ortiz

I am a bit outsider on all things ultra but not sure how Wardian gets the nod over Roes? 

Sunday 112209

Kudos to Lucho winning his debut 50 miler.

JFK 50 this weekend as well

Up at altitude today – and I felt it.  The combination of being up here and running harder yesterday – umm, yeah, these legs were gummy.  Took it easy – which means SLOW under these conditions.  7 miles.

578 minutes on the week, 72 miles.  Lowest week I have had in terms of time and mileage in a bit, but okay with that as intensity has picked up.  Had 3 fair workouts with the miles on Friday, the 15 x minute on minute off on Wednesday and 7 x 4 minutes on Monday.  I’d like to say that I am confident that sub six minute miles for sea level for a 10k should be a no brainer, but the workouts don’t show that yet.  And that is fine.  It is just where I am and I need to follow the path as it comes.

Again, I don’t see myself running off to do a lot of mountain runs right now.  While that stuff is really enjoyable, I feel for me to be more effective there (in races), I need to get back some turnover and ability to function well at faster paces. 

November is 236 miles, 1187 minutes.   3285 miles on the year,  28977 minutes.  It is the 326th day of the year so there are 39 days left in the year.  To average 10 a day for the year, I need to get 365 miles.  Still a stretch goal …

Some pix … 




Interview with Barringer before her last run as a Buff.

Saturday night

Back at higher ‘tudes for the first time in 3 months. 

Saturday 112109

I head out the door, shorts and a t-shirt – ready to roll.  I am not 100 percent what I will do, but I have ideas and they certainly will include harder running.  I also know that I am going to keep it close to home.  Really close.  I feel compelled to run around our larger block for this workout – that way the kids can join me if they want.  Seriously.

But immediately I am approached by some other kids.  These are kids on bikes, well dressed and with name tags.  Missionaries.  They say something to me but I can’t hear them because I have Kings of Leon already blasting in my ears and my mind is already moving to the task ahead in both anticipation and dread.  I pull out my earbuds and apologize.

”I asked if you were just getting out or coming back.”
”Oh, I am heading out,” I reply.

“How far will you go?”
”Probably ten miles.  You might see me.  I will be just running around this block.”
”Ten miles!?  Wow.  I am Elder Smith and the Elder Jones.  We are spreading the message that God is Love.”
”Amen brother.”

Now why I said that … well, I am not sure.  I am not really ready to engage in conversation with these polite boys.  And I am not an organized religion person, and less likely to be engaged in the organization they are representing.  

“Oh sir, are you a religious person?”
My filter has kicked in a bit now … toning down the crazy - “let’s run!” hormone that had dropped into my system. 
“Umm … I believe this:  the more love you give, the more you get.  And I am now about to go contemplate that on this run.  You guys have a good day.  Okay?”
They smile at me, at each other with a slight raise of the eyebrows.  I hit the road.  They say something nice but I am already gone.  I am hoping that I am not rude, but rather I struck a nice polite balance of moving on.

I warmed up for 2 miles (8:08, 7:53) and then get into doing a mile on, 3 minutes off.  I do this four times … around my block which is 0.88 miles.  I get to know exactly where there is ice, a slight climb, a down, and become acutely aware that the wind is picking up out of the west.  I don’t look to kill these – and so I don’t – but I don’t have a lot of speed above this gear (yet).  6:11, 6:01, 5:55, 6:01.  Nothing special, but it gets my HR up in the high 160s, low 170s, and on the last – with the finish on the uphill, over 180.  JZ joins me on his bike on the third and rides with me through the rest of the run. Warm down four miles.  11 miles, 82 minutes.  Aware of slight tweaks in left calf and right foot but no biggie.

 

Today I was wondering if I am racing above my workouts.  It seems that typically, I see better results in workouts than I do in races … but the last few races seem to surprise me – as I hit paces there that seem much much easier than workouts.  If this is indeed the case, I welcome that!

TZ watched the MWRR video this AM and when she saw me she wondered what was wrong with my left foot in the race.  It was at the wall section and I was definitely showing a favoritism to avoiding a direct push off on that left lawnmower Achilles – prone to happen with me on the steep steep stuff.

Friday 112009

10 miles, easy – AHR = 144.  Felt a little fatigued in the legs, but nothing serious.  Got one of those weird foot cramp tweaks in the right foot towards the end.  It seems like I get one of these once a month (they just come and go).  In fact, when I run hard (race), I don’t feel it … probably because I am focused elsewhere, thinking about what else hurts  But when running easy, I feel it every step.  It is not debilitating, but more this gnaw where you wonder if something is falling apart.

Pete M is talking up USATF XC club nats.

I work with a guy who is a software programmer for our company.  But in his spare time, he is a storm chaser.  He drives crazy distances across Kansas, eastern Colorado, Oklahoma and Texas chasing storms.  He told me a story last summer how he had bought a brand new Subaru Outback and it was significantly beat up the third day he had it.  Hail damage.  He is now trying a new solution.  Ever hear of Rhino lining?  Yeah, it is that stuff you use to line a truck bed.  He is going to line his whole car’s exterior with it. 

Justin’s posts called Jared’s People are both sad and comical.  Sort of like This American Life.

We are kicking around extending our cellular plan to include our daughter, KZ.  She does not clamor for a cell phone but our (TZ and me) have some thoughts that her having one would be advantageous for all of us.  Apparently, we can’t get a plan that does NOT allow texting.  I am pretty sure KZ would not be a text-maniac (she is just not that sort of kid) but apparently unless we purchase unlimited texting, we need to pay for text messages INBOUND – even if we don’t want them.  We rather just have minutes, and no text option at all.  Apparently this is not an option.  Yeah, I am bitchin …

I saw video from last year’s MWRR tonight.  Holy crap do I look bad.  Real bad.  I forgot – like we forget after all races – how bad that mother hurt.  It took 2 seconds of footage for me to remember very clearly.  I appear at one point in the race (and it was much later in the pack than I remembered, or perhaps wanted to remember) … my stride is miniscule, my shoulders are slumped, I am looking STRAIGHT DOWN … ack.  Some good footage in there though.  Rickey sprinting through the tape is pretty downright scary.  One of things on the plan for 2010 is to go back, and bring a Masters team.



Enjoyed this from the local paper: 

One definition for perseverance is a "steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement."

I recently read an article that highlighted how one leader, who was faced with many challenges, used perseverance to prevail. Here are some of his challenges:

He failed in business in `31.

He was defeated for state legislator in `32.

He tried another business in `33. It also failed.

His fiancée died in `35.

He had a nervous breakdown in `36.

In `43 he ran for Congress and was defeated.

He tried again in `48 and was defeated.

He tried running for the Senate in `55. He lost.

The next year he ran for vice president and lost.

In `59 he ran for the Senate again and was defeated.

After facing those challenges, in 1860, the man who signed is name A. Lincoln became the 16th president of the United States.

Also in that paper, from the police blotter … A man was arrested for trying to steal a Tuff Shed from the 400 block of Hoyt Street.  Damn.  Now that is perseverance.

Thursday 111909

Despite multiple protests on my part to avoid anything Christmas before Thanksgiving, I was overruled by two children who were losing it with all the snow.  I succumbed. 



For those wondering, we have placed two of the pups.  We have one of the males left and will probably keep him.  There are debates on his name now.  I have pitched Jules after the Samuel Jackson character but I am likely to be overruled on that.  This is the male we have … (and before this past week’s snow) … JZ was working the camera and so I apologize in advance for his creative cinematography.

Midday – very easy 7 miles, 1 hour with SM at work.  He is recovering nicely from hernia surgery.  I was actually pleased to feel a bit fatigued from yesterday’s session.  Nothing overwhelming but definitely aware that I did some work yesterday.

I was stoked to come home and find my new Garmin in the mail.  Excellente!  Totally replaced, no cost to me (other than 2 bucks in shipping the old one back).  This one beeps, all the buttons work and the wrist strap is intact (I destroyed all the previous in 10 months of owning the other watch).

PM – post 9PM.  Out and about into the streets of Broomfield.  5 miles.  I was drawn to the Broomfield HS track lights.  The track was lit, the lanes were clear – but the whole field was covered in snow compacted down to ice – and there were football teams playing on it at 10PM at night.  I think these were middle schoolers.   AHR = 130, max 141.  So yes, very easy.

The Incline Club has their first 2010 season workout next Sunday at 8:00am - starting from Manitou's Memorial Park.

Wednesday 11809

Midday – mill, 1.5%.  1 mile warm-up (8:34), then 15 x 1 min on, 1 min off.  First two mins on were at 11 mph, and the 11.5.  The rest except the last were at 12 mph.  The last was 12.1.  Calf felt good.  Recovery minutes were at 7 mph.  Miles panned out to be (6:10, 6:06, 6:01, 6:05, 6:05).  Warmed down with 2 miles 8:37, 8:29.  8 miles, 56 minutes.

Good post by Timmy G on an editorial that was posted wanting everyone to be a winner (create a category and you can be one too).

PM – dog jog in the dark.  36 minutes, easy as it needed to be and felt good (no tweaks from earlier session).  Assuming this is 4 miles.  Borrowed KZ’s IPOD.  Her Nano has way more features than mine that I had purchased 18 months before: flip screen orientation, camera, external speaker, and an FM radio component.  I was interested in listening to the radio – and hence was able to talk her into letting me borrow hers (she got to use mine – so she could listen to Elephunk).  I discovered that the bugger actually will “record” radio – so I can backup, pause, and skip commercials.  Pretty cool.

I was house mates with Caroline back in grad school.  Her blog cracks me up a lot … a recent post

Tuesday 111709

10 miles (8:41, 7:46, 7:05, 6:49, 7:20, 6:59, 7:00, 7:16, 6:51, 7:40)

We’re in

http://www.usatf.org/events/2009/USATFClubXCChampionships/entry/status_Masters40-44.asp.  The team is in.   The event is 10k – not 8k as I thought.  I think it must be 8k at Nats, not Club.  Okay, so the goal will now need to be sub sixes for 6.2 rather than 5.  That is obviously 2k farther, but its time to suck it up.

Monday 111609

Meb interview (podcast) (or you can follow Meb on twitter).  Listened to this during my workout today.  The roads had cleared enough to run outside, but I went to the mill to get some turnover on something measured versus fighting the snow.  Did two miles to warm up (8:41, 8:11 – tried to keep the warm up real real real easy), and then did 4 minutes on, 2 minutes off.  I started these fairly conservatively because while I was ready mentally to get after it, I had a bit of hesitation over my left calf.  It held well.   In the four minutes, I would up the pace every 80 seconds, and so it made for “thirds” in the repeat.    Started the first at 10 mph (6 min / mile) and so would up it at 1:20 to 10.1, and then at 2:40 to 10.2.  I would then start the next one at 10.1 and repeat the routine.  Did seven of the 4 on 2 off – with all the 2s being at 6mph (10 min/mile).  The miles hence came out as  6:44, 6:39, 6:35, 6:31, 6:27, 6:24.  Warmed down with just under 2 miles (8:38, 8:12) for 10 miles in 73 minutes.   Felt that I did not work too hard in this workout – because of the conservative calf approach.  We’ll see how it reacts through the rest of the day.

Mackey posts about a trip to Peru, that sounds pretty scary. 

Irunfar hits on the road and trail cross over.

Another blog I am following …

Sunday 111509

Fanselow wins the Rim Rock marathon over Bernie.  (more results over at Justin’s place … who gave me the tip on this FKT site)

3:33 1500 meter guy Chris Lukezic hangs em up.  Interesting retrospective …

Or you can stick with it by trying to set the WR for the marathon … pushing a stroller (tip from Brownie)

Kudos to TeamShart for getting a PR in the 10k.  Fun to watch this guy climb the front end of the curve.  Glad I have the A wave qualifier, because the way he is improving, I am going to need the head start.  Also a report from RunColo from that race …

15 miles.  Had aspirations to do something with this workout, but I never felt good.  In fact, I felt sluggish.  Kept rolling with the warmup, thinking I might get ahead of it and crack something but that did not play out.  7:47, 7:24, 7:14,  7:21, 7:22, 7:13, 7:01, 7:31, 7:08, 7:18, 7:20, 7:30, 7:19, 6:54, 7:03.   1:49:24 total.  Watched The Chinese Room, a movie written, produced and directed by a cousin in law.

Week was a bit off – not getting the mileage or the workouts I wanted, but it is what it is.  73 miles with 1 decent workout, and maybe some others in the middle (which is probably the problem … which usually comes with the mill – so lesson to be learned there).  .  November is 164 miles, 607 minutes.   3213 miles on the year,  28399 minutes.  It is the 319th day of the year so there are 46 days left in the year.  To average 10 a day for the year, I need to get 437 miles or 9.5 miles a day.  I still think it is a stretch goal because I will probably take a good number of days off in December.

Saturday 111409

AM – pressed for time.  While snow has cancelled today’s kiddos soccer games, they still have end of the season wrap up sessions.  Treadmill, 6 miles 41:45 at 1.5%.  Started slowish, felt good and cut it down, and then backed it off. 8:16, 7:16, 6:42, 6:14, 6:30, 6:43.  Calf felt okay.  Still a twinge or two in there so will be careful with it.  Last two days have been weird – definitely not pure recovery as I am going a bit quicker than I normally would … but I have felt pretty decent and just went with it.

Love Lucho’s post today.

Friday 111309

Yesterday was shirtless and seventies.  Today was 30s, hat, gloves and the long sleeve poly shirt.  Still went with my style of shorts though.

Anyway … got out – not sure of pace, or HR – as I sent the Garmin in for repair / replacement today.  It felt like that sub 8, sub 150 pace.  But, feeling good, and enjoying the weather, I began to roll it up.  Again, not sure of the pace, but I knew I was moving a bit more quickly, and a bit above that 150 pace … but very comfortable.   I upped the ante a touch, for about 20-25 minutes, and then cooled down for another 10.  10 miles, 80 minutes.

Through this I was having the mental debate if I should just be easy today because yesterday was hard, or if I was listening to my body and just going with it when I felt good.   I tend to feel a bit more wiped two days after hard workouts than the day after.   Might snow tonight so tomorrow may turn out to be a good rest day anyway.

Thursday 111209

2.5 miles with SM real easy.  He just had hernia repair surgery so we went at what he called his Leadville Trot pace.  He seems to be recovering fine. 

I added on another 2.5 and then did 12 x 1 minute in the grass.  I discovered the grass field that I am doing these in (near my office) is called Christophers Commons (saw a plaque). 

I still feel “mushy” in the grass but today was a little less unfamiliar than last time.  Recoveries were 6-75 seconds.  Not flying the efforts, just holding slightly faster than what I think would be race pace – and trying to emulate a second half effort.

Ran in flats, rather than spikes today – still have not decided on that.  Left calf began to tighten towards the end – so I need to keep an eye on that as it has been a little irked for the last couple of days. 

 

Warmed down with a mile.  81 minutes, 10 miles.

WEDNESday 111109

Got out with MK and DocJ this AM.  We celebrated MK’s birthday.  He had completed 50 circuits around the sun  DocJ got us up Flagstaff via a route I had not hit – and I bet that JV might not even know.  Nah, I take that back.  Great conversation, great views, even some deer.  It is such an honor for me to run with these guys of such great passion and wisdom.



I got in some mileage ahead, and a bit after.  The Garmin kept shutting down on me, so I did not get a good reading regarding mileage for the Flag trip.  MK’s read 7.7 – so I will use that and my “e.c.” to get to 11 miles over 2 hours with 1600 feet plus climb.

But it was steep.



I need to pause for a moment and post a bit here about Jerry Lynch.  The dude is SIXTY SEVEN.  67.  And he is running up these hills.  I compare him to EVERY other 67 year old I know (or folks in that ten year category) and he is something TOTALLY different.  About a month ago I was running with him up at Heil Ranch and as we finished the downhill stretch, he was leading me – aggressively, and rolling it– and I was going 5:05 pace (and not for a short segment).  67.  That is just absolutely BEAUTIFUL.   He said to me today that I reminded him of himself when he was 40 (mind you, he was a lot faster).  I hope I can be a reminder of him when I am that age. 

I was pretty annoyed that Garmin kept shutting down.  I started it up at least 20 times through the run.  The good news is I sent in a service request via email last night and got my RMA# this morning – all under warranty.  Will package it up tonight and get it sent out.  My personal theory is I have jacked the buttons by sweating too much on the dang thing.  But here is something interesting:  the ZoneFive software I use seems to “glue” the gaps together pretty well.  It actually calculated that I went 11.5 even though the watches read out was less than that.  So it compensated for the “downtime” errors.  Pretty cool.

Over the weekend I ran into Bill Wright at a soccer game.  Spoke with him a bit.  Afterwards Tracy asked … “who’s that?”  “Bill Wright,” I reply.  She looks at me with the “umm, who?” look.  I say, “Bill Wright … Open Space Pirate Extraordinaire”  “Oh, him.” 

Roes finds the zone … Rick plays with fixed rate training

The Gothic show of RCPM has been posted.  Recording is not as crisp (a little bass-ey) as I’d like it, but I will keep it anyway.  I am 100 percent certain it is me you hear yell “YEAH” at 3:25 into Nada.  I sound pretty damn good.  Also found the opening act (who’s front man, Jim Dalton, went off to become the guitarist of the Peacemakers), the Railbenders up as well – now that is some good stuff too.

Tuesday 111009

Schedule got jacked today.  And left calf was still a little tight.  So, while my head had aspirations to get a workout in, I let it go and ran easy.   Not sure if this is listening to my body – but it was shaping up to be a session I would just not have been happy with one way or the other.  Started by heading out to the kids practices at the soccer fields, jogged the fields with the dogs.  Then ran home.  On the way home, the track was lit up and empty, so I had to do that. 10 miles.  AHR 145.

Monday 110909

Great write up of the USATF Trail Marathon by DoubleJ.  Max King’s performance is pretty damn impressive – given he came off NY the week before.  JJ’s report has me seriously considering this for next year.   Rogue Valley Runners write up …

Roger Clyne show from the Black Sheep in the Springs (hope they post the Gothic show)

Got confirmation of my tix to KY.  Got my USATF membership.  Just need to circle us up on the team thing.

Lots of various blog chatter about Geoff Roes at MM50.  Geoff seems to be the lead candidate for Ultra Runner of the Year (if there is such an award) given the number of wins, records and head to head battles he has won.  If he did rip a 5:25 at the end … wow.

Spring trip for R2R2R?

A blurry pic from yesterday’s run:


I have looked at the results and I confess, I feel stupid … I think I came in like 40th in the handicap.

No GPS today, so went on known routes.  5 miles with TC at work and then added on another six (all around what we call the Johnson Loop at work).  Real easy – 8:30 pace.  94 minutes.  Left calf was a bit tight from yesterday but other than that, everything felt good.

Sunday 110809

I got word that the Rocky Mountain Road Runners were meeting up for an event pretty close to my home (Big Dry Creek – which I run on regularly either from home or work).  I had never run with these folks, so I was interested to check it out, had the time this AM, and was interested in seeing how the handicap start went. 

The event was a 9 mile “race,” out and back 4.5 miles on the Big Dry Creek Trail.  I was not feeling really up for a race, as I was dealing with the “hey you did a workout two days ago” syndrome, but figured it would make for a solid workout.

I showed up about a half an hour before the event.  In order to “seed” me, they asked for a recent 5k or 10k time.  I did not want to sandbag the handicap, and so I gave them the 18:14 from the Broomfield Days 5k.  “Okay, you will start 46 minutes and 10 seconds after the first folks start.”  WOW.  I was not really expecting to wait THAT long.  Oh well.  I hung around for the initial (time zero) start and then started some real slow jogging.

The Garmin suddenly refused to cooperate (worked fine yesterday).  It just would not stay powered on.  It was fully charged so I have to assume the power button is now jacked (much like the scroll down button is).  Definitely can’t hold off on servicing it now.  Reverted to the reliable Highgear, knowing that the miles would be well marked on the trail.

My jogging for warm up was SUPER slow (foe mw).  Like 10 minutes a mile.  If that.  I felt like ass and seriously questioned if I’d be able to run sub sevens for this effort.  I made a mental note to set the bar at an hour for a solid tempo, but gave myself the out to just jog it if the wheels were coming off.  After forty minutes, I called it four miles and stripped down to essentials for the hard running.  I am surprised actually how easy it feels to suddenly get out at low sixes after feeling like crap running at 10s.

One guy lined up with me at our handicap time and then there was one other guy with a handicap slower than us.  We got out comfortably, chatted a bit, both got our excuses out (just want to get a workout, I am coming off Denver Marathon, blah, blah, blah) and then got into a comfortable rhythm.  I still felt kind of crappy.  In the nine miles at Denver, I felt like I was ready to rip legs off.  Today, mine felt like they should be ripped off.   Lots of that little self talk of, “just get to 2 miles and see how it feels.” 

Just past two miles, this other guy and I were still running together.  I decided to test things up a bit and pressed the gas very very lightly and got a little daylight.  Shortly after this point, I focused on a guy well ahead of us (he left in the handicap wave just ahead of us) and began to work on reeling him in (it would take another 5 miles).  

Just before three miles, the last runner caught us and put 30 yards on us pretty quickly.  He would stay there most of the rest of the run (compared to me) but then opened it up nicely in the last mile to probably double that (or more).

My legs never felt great, so I was toying with the fact that I’d go hard for five and then jog it in.  This is such a lame mental trick because I know when I get to five, I am going to say, “well get to six” and so on.  But it sort of works.

I hit the turn around in 28 low.   I took note that the guy had started with was now 20 seconds back, and our leader was consistently checking on me.  I had little doubt that he had it wrapped up based on how I felt.  He’d come back a little on the uphills, but he was opening the gap up on the downs.  At 5 miles, it suddenly seemed like we were dealing with a lot more uphill then we got on the way out (for downhills) and there was a decent wind coming out of the west in our faces.  We were catching a lot of folks at this point, so that served nicely for motivation and mental break up.

6:18, 6:26 (12:44), 6:07 (18:51), 6:19 (25:10), 6:31 (31:40), 6:17 (37:57), 6:26 (44:23), 6:27 (50:51), 6:18 (57:09).

Average pace was 6:21.  This is a bit slower than the DM 9.1 mile leg (where I averaged 6:18), but this was a lot tougher than that (hills, wind, and dead legs) so I am pretty good with it comparatively.  13 miles on the day.

Low key event – which was fine – exactly what I was looking for.  Left to get home about three minutes after finishing.

80 miles on the week with 10 hours and 50 minutes.  November is 91 miles, 736 minutes.   3140 miles on the year, 27792 minutes.  It is the 312th day of the year so there are 53 days left in the year.  To average 10 a day for the year, I need to get 510 miles or 9.6 miles a day.  I still think it is a stretch goal because I will probably take a good number of days off in December.

Saturday 110709

12 miles, shirtless in the high seventies again.   First mile was 8:10 and then I fell into the HR = 145, pace average = 7:30-7:45 range.  Felt great during the run.  Near dinner, I felt the wave of tiredness – being out to 2 last night caused that.  Will hit the rack early tonight.

RCPM show

TZ and I caught Roger Clyne and the Peacemakers at the Gothic last night.  Excellent show.   I love music – shows like this with solid music, a crowd that is in the spirit, and you are right there with the band.   Jim Dalton, who plays guitar for the Peacemakers, also had his old band from Denver, the Railbenders open – so he was rocking the riffs all night.  Can you go wrong with bands that play songs like “Whiskey Rain,” “I-70 Westbound,” “Bury My Heart at the Trailer Park?”

A few pix below.  I have video too but I don’t think I can put that on the net without copyright issues.  That and it is pretty bad with me howling lyrics.

 

A free download of a recent RCPM show if you are interested (large).  And here is a Railbenders show.

Recollection of 07 Pikes

Post Pikes in 07 (post as in, just as I finished), I had great difficulty in staying upright.  My legs were strong enough but every time I tried to stand, my vision would tunnel, everything would go gray and I would feel a strong need to lie down.  And I did.  In the car wash parking lot for way too long of a time before I made my way back to the med tent for help.  20 minutes with an IV and I was okay.  I have often wondered what the hell caused that.  I went from running, albeit somewhat cramped, to unable to sit upright in a chair within minutes. 

I found this tonight in Noakes “Lore of Running” (p 663-4 in the 4th ed).  The most common and most inconsequential cause of collapse in ultramarathon runners is a postural hypotension (drop in blood pressure) that develops immediately after the athlete finishes the race and stops walking or running.  In those who are susceptible, the blood pressure begins to fall within seconds of stopping running, and within 30 to 90 seconds, it can have dropped sufficiently low that athlete begins to feel dizzy and wants to lie down.  The condition can be prevented if the athlete continues to walk for 5 or 10 minutes at th e race finish.  Or alternatively, the moment the athlete finishes the race, he should lie down and elevate his pelvis and legs above the level of his heart – the head down or Trendelenberg position.  In this position the runner will recover rapidly without becoming dizzy, as the blood pooled in the legs returns normally to the heart, instantly stabilizing the circulation and causing the blood pressure to rise appropriately. 

It goes on to state that using this approach probably offsets the need for an IV (which can itself be dangerous if the athlete is borderline hyponatremic).  I am no physician but  … the blood pooling in the legs reference has me wondering if the large leg muscles effectively become a second heart muscle themselves, essentially implicitly taking on the  job of keeping blood pressure up.  When they stop, it takes a bit for the heart to catch up as there is so much blood in the legs.

Seeing these pictures … I grimace and grin.  Any thoughts of Leadville go away for a moment and I want to get back to Pikes.  (bad analogy … I have seen a dog get into it with a porcupine.  Porcupine of course wins.  Always wins.  The dog however is 100 percent convinced the next time they are going to do some serious whoop arse on the porcupine the next time they meet.  Pikes is my porcupine).

Friday 110609

Incredibly warm today for the time of the year (high 70s).  Jogged shirtless over to the Commons (warm up – four miles) and then put on the Nike spikes.  I was interested in seeing if these were any nicer to my feet. 

My “lawn mower” foot has a Haglund deformity – which is another way of saying I have a monstrous heel (build up, calcification).   Some shoes irritate this more than others … like many spikes.  Plan was to do six times three minutes with two minutes recovery – with the threes at goal race effort – and in the grass. 

After the second repeat, I had to take the spikes off and change back into the Cascadia trainers.  Simply the spike shoes were ripping a hole in my heel.  I may end up wearing racing flats in KY.  Did the six efforts …



… and so effort, pace was fairly consistent, with the exception of the shoe change, and I slowed in the later recoveries (which I was okay with).  Odd ones were slightly uphill, even ones were slightly downhill.  Did not focus on pace – tried to focus on an effort that I thought I would be able to sustain for half an hour.  Not sure I hit that perfectly (maybe 23 minutes instead).

I definitely see that I have to continue to work in the grass to become better at it.  I find its “give” a challenge (compared to say roads).  I practiced leaning forward a touch and it seemed to help me be a bit more efficient (versus sitting back on my hips, if that makes sense).

Thursday 110509

Brownie totally got me with this one about Meb testing positive.

Tomorrow night … heading to the Gothic to catch RCPM.  Good ole American rock and roll … think Eagles meet Greenday with a bottle of Mescal.   Those of you in the Springs can check them out tonight at the Black Sheep.

Felt a bit sluggish and kept it easy.  Almost felt like I was feeling the effects of Tuesday more today than yesterday.  11 miles. 

Wednesday 110409

One of those days … one of those days where you look at people and wonder, “what the **** are they thinking?  Why can’t they see how stupid this is?”  And then after about five minutes you realize they are looking at you and are probably thinking, “what the **** is he thinking?  Why can’t he see how stupid he is?”   And you go back and forth in wondering who is right in this.  I find this very draining.  And, of course, I realize there is no reason for that.  Just crap I have made up really in my head.  I could just let it go.   I mean, I determine how much I care about that sort of stuff.  Right?

There are some days I can break this pattern by getting out for a mid day run.  Not today.  So when the end of the day was reached – I was well fried.  In the evening, I set up for a run.   It was shaping up to be one of those recovery runs more for my head than anything else.  As I set up TZ asked if I wanted to take JZ.  I asked if he wanted to go and he was full on game for it.  All those other thoughts immediately melted away.  We ran in the dark under a rising moon, chatting about school, UFO’s, snow, whatever.  He loves the headlamp.

 

 
11 miles, easy.

Tuesday 110309

95% sure I am going to do Club XC Nats.  To that end, I will be looking to do some work over grass and in spikes.  After warming up with Steve M at work for five plus miles, I put on the spikes (no spikes in the fore-plate for now … just wanting to get use to the shoes) and did 10x a minute pickups over the grass near the office.  The pace would get to about 5:20-5:30 on each of these, so the effort was decent.  Even though I do not think I am efficient over grass, it felt good to be cruising at a decent clip-effort for the first time in a bit.  Feet hurt a bit in the spikes, but that is somewhat to be expected as I have been living in the comfort of trainers.  Weather was incredible with it being 60 plus degrees (went without a shirt).  Definitely had a nice post workout “buzz.”  11 miles. 

Americans

The crap referred to in this post drives me a little crazy.  For some reason, because Meb is not American born, he is in the eyes of some not an American?  That just comes across as total horse dung to me. 

Analogy here … I am adopted.  When this topic would come up as a kid, I’d always feel some discomfort when people would make a distinction between my biological parents versus my adoptive parents.  I had parents.  There were obviously two people who contributed to the physical creation of my being, but my parents were and are my parents.  In fact, they had to go through a lot more crap in becoming my parents, including extensive interviews, background checks, as well as paying for the privilege and burden of being my parents.  In my opinion, a helluva lot harder to become parents that way than simply fornicating their way there.

Meb – he chose to become an American citizen.  He had to take a test to do it.  I’d say a helluva lot harder than just being born here.  He was born in a country that was war torn and his family decided to come to a better place – our country.   He represented the US in the Olympics (uhh, by the way, the last medal winner before Meb in the marathon – some guy named Frank Shorter – was born in Germany … nobody seems to talk about him not being born here and thus his efforts not counting).  He ran HS in California, went to college there, and he chose to wear the USA singlet verus the singlet of his sponsor come race day in NY.  He’s not American?  To say he is not is about on par as saying my parents are not my parents.  In other words, wrong.

Last I checked, a large part of the American story was about coming here …

Training and race musings

Short version:  Nothing you have not heard before and nothing concluded.

At the Basic on Saturday, Brandon asked if I would commit to Leadville.  I did not.  I am certainly considering it but I just don’t know.  There is an intrigue to it of course, given the whole “holy crap that is a long way,” but I still remain interested in a bunch of other stuff … like getting back under five for the mile, going back to Pikes (still think I can run under 4:20), running a decent 5k/10k.  The good news is that it is all appealing to me in some regard.  Heck, I even felt a draw to a road marathon after seeing Brandon at the Denver affair.

I am not interested in 100 for a 100 sake.  If that were the case, I’d go do some other 100 and not worry about Leadville being on the same weekend as Pikes.  Leadville is a bit of the backyard thing and so there is a draw to it.

Anyway, if I had to sketch out a race schedule for a bit, it would encompass these things that I am considering.  Note … considering … not committing too.
November – some Turkey Trot (love to get in another 5k or 10k to blow out some rust but not sure with various other commitments)
December – USATF Club Nats (maybe an indoor meet, but I hardly qualify for any of the CU, CSU, CSM meets with the state of my fitness)
January –
February USATF XC Nats
March –
April –
May – Collegiate Peaks 25 or 50, Bolder Boulder 10k
June – Mount Washington Road Race or San Juan 50, some BRR meets including a mile, 5k.  Garden of the Gods 10 miler?
July – Barr Trail, Leadville Trail Marathon, Vail Hill Climb
August – Eldo 4 miler, Half Marathon Georgetown, Pikes or Leadville

Over the next five weeks I am going to look to maintain my mileage in the 70 to 80 mile range but while mixing in some workouts over grass, and some building runs.  The workouts over grass will be 1 minute repeats to 1 mile repeats.  Will look to keep this stuff on grass as much as possible, with some hills to be a bit more race specific.

None of this stuff will be “hold the fence” when you are done sort of stuff but work to gain back some of that higher end gears I once had.  I think it is in there, I just have not worked that system in quite a while.  My sense is that a focus on this for the next 4-6 weeks will serve as a good experiment to see if it is there or not. 

Additionally, I will not specifically commit to any workout on any day – because of weather, and more importantly how I feel.  In the past, I could subscribe to a very regimented plan – but I am not completely clear as to how I am going to respond / recover to some of these harder sessions.  Finally, if I want to go and the weather is just sucking, I will use a treadmill as a tool to augment the efforts as necessary / appropriate.

Goal number one is to NOT get hurt.  I am hoping the steady diet of mileage has been some insurance payments to that.

Goal number two is to have fun and keep this appropriately in balance.  Digging into some faster paces in recent runs has been a bit fun.

Again, according to pace charts, I am supposed to run 30 minutes for 8k / 5 miles.  So the goal today is to be better than that.  If I get data (say a 5k on Turkey Day) that indicates something better than that is possible – I will go with that as the goal.

If all goes well, I beat the goal, contribute well to the team outcomes, and back off the speed altogether post the race and get back to miles exclusively.  Or skiing.

Monday 110209

AM – mill, 4 miles.  Started super slow (6mph) and easy and accelerated slowly to see when HR would hit 150.  Takes me about five minutes to get HR to stabilize initially (warm up).  Ended up be at 7.9-8.0 mph for a 150.  Miles 3 and 4 came in 7:32 and 7:40.  this is 1.5 percent.  Just wanted to run easy because I felt a bit stiff to start.  Nothing zippy, and the HR / pace is about what I would expect at this point.  Need to test this outdoors to see if there is a difference at the same HR and pace (or vice versa).  All  If there is a significant diff outdoors, I might need to up the grade on the mill more for “equivalence.” 



Meb … beautiful American story. 

Tony hit 50000 miles …

I have thought about this in light of his entry. I started running when I was 8 - but there are no logs and I certainly was not doing 2000 mile years then.  If I go conservative and guess that I was doing an average of 1500 miles a year starting in 83 (freshman in HS) through 96 - that gives me 21k. I think I can then go 2k from 96 to 2000 for another 8 (29k), and then 2.5k per year for the last 8. Gives me 49k. But it could be way off.

Steve Jones interview … hmm, it is probably me but I think I know who he is talking about when he says … So I say stick to your quality work -- speed, speed, speed. I had a guy call me up once and he told me he had been coached by all these fine coaches. He says, “I need to know how many miles I need to run so I can run faster than ever.” I told him, “You’re probably running more miles now than you have to.” It’s not about running 140 miles a week, it’s about pushing the envelope to get to the next level.

Fast food challenge

… a detail that bubbled up today (NOT going to do this): 

Course: This year’s course starts and finishes in Belmar Park and … (snip) The meals this year are as follows:
1.)   Simply Sloppy Joe's - 1 sloppy Joe and small can of coke – at main Pavillion in Belmar Park
2.)   Virgilio’s Pizza – 1 Slice of Pizza + small drink
3.)   **Chipotle - order of three tacos; must select 1 meat, 2 toppings, and 1 salsa
4.)   Carl's Junior - 1 Chili Cheeseburger; drink is optional
5.)   Panda Express – 1 Egg Roll + small drink

PM – 7 miles. 

Sunday 110109

11 miles.  Started at 8:30 on the local trails.  They were pretty muddy, with the sort of mud that makes the shoes super heavy.  Moved to the roads and then settled in just under 8s.  Ended up averaging 7:48 very comfortably.  

Week wrap up:  77 miles on the week over 11 hours and 33 minutes.  November is 11 miles, 86 minutes.   3052 miles on the year, 27056 minutes.