Final Thoughts Before 50k

As I was running on the treadmill today I thought back to some of the century rides that I used to do. The first century ride that I showed up for I was on a mountain bike and don't even think that I was wearing bike shorts or had clipless pedals. Anyways I remember that I got lost and had no business attempting 100 miles. I made it 93 miles and then got picked up by somebody as I had a flat tire (no repair kit) and was not on the right road. The guy noticed by wristband and took me to the finish. I have ridden a few more since then and even this year rode in one with some friends about a month ago with only having ridden less than 10 times this year. It was enjoyable, I knew what to expect and stayed within myself. I have tried to apply my experiences with centuries to my first 50k and it has taken a lot of the pressure off of me. I partially know what to expect and am okay if things do not go as planned.

I also accepted that I needed the experience of running a 50k to know what a 5ok is like. I have read enough discussion boards, psyched myself up, put in my time learned about eating on the run, put up with twisted ankles and have ran over the same trails time and time again. I have enjoyed the journey but now it is time to get out and attempt 31.6 miles to get experience that I can base next year on. I am excited and I have come to realize that I have to pay my dues just like everyone else. The road to the JFK 50 will take a little longer than I at first anticipated but I was in no shape to run 50 miles so 50k will have to do. You cannot fake these distances and I would have been a mess had I attempted 50 miles this year. I think that 50k represents for me the right amount of stretching myself to achieve a demanding but attainable goal.

My next post will be as a 50k finisher.

Until then, happy trails.

Rob

4 hour long run is in the books

I ran 4 hours last Saturday and that is by far the longest that I have ran at once. I did not really know what to expect so I approached it like any other run. Half way through the run I was back at the starting point to refuel and then it was off again.

My first loop was 10 miles or so around Watchung and I saw some new trails that I have not seen before. I felt really good the first two hours, with minimal walking and no soreness. I probably went out too fast but I was feeling good so I kept going. I did not get too bored and was feeling good about things. I try to look at my watch which helps as well as the Ipod.

The first difficulty that I had was at about 2 1/2 hours when I took a walking break to eat a clifbar. As soon as I stopped at a tree to stretch a bit Journey's "Don't stop Believen" came on and I had to chuckle to myself. The quads were the first muscles to start hurting and it was cold the whole time but the cold did not affect me. I think that is where cycling comes in handy. When you are on a bike your upper body does not move so you get pretty cold. Running involves more of your body and the blood seems to circulate better. I did well for the first 3 hours and was able to run through the quad soreness but the hills got to be a little tough even to walk up. The last hour was pretty tough and it took all of me to keep running and to get through it.

Overall I felt good, hydrated well, ate right and had a great time with good music getting me through 4 hours and I probably covered 18-20 miles. I will say that 4 hours is a long time and I definitely have to run long more often to get ready for next year. I also have to work on being able to run up the hills when I am tired and it is 3 hours into a run. That will hopefully come with time.

With the 4 hour run in the bag I am ready for the 50k in 2 more weeks. I am in taper mode, have trained long and well for the distance and will definitely appreciate the experience of running 50k.

Happy trails,

Rob

Down but not out......

I can't belive that it has been 3 months since I last posted. Here is a quick list of excuses.

1. I spent more time running and life got busier. I got a church assignment that takes up about 10 hours a week that has cut into my blogging.
2. I work for AIG and no, I was not on any of the nice trips that you hear about in the press. I did give a small interview to an Italian TV crew though.
3. The Northface 50k got cancelled (worse that working for AIG) and I was depressed.
4. I did not get into the JFK 50 miler and was even more depressed.

So as you can clearly see, wo is me. Life is so hard right now :)

The truth is that since I last posted I have completed a century ride, have been increasing my long runs, doing yoga and am on track for a 50k on November 8th. I would have liked to have the feedback and experience from running the Northface 50k but I am feeling good right now. I have stayed relatively injury free and the wasted taper getting ready for the Northface 50k I think turned out to be a blessing. I am super excited to see what the 50k has in store for me.

I have also started running at night with a headlamp. It is so quiet and peaceful at night at Watchung that I really look forward to it.

Next up is a 4 hour long run tomorrow of which I will blog about soon. (I promise)

Happy trails.

onion rings, nachos and luck

Well I can now officially cross off onion rings and nachos from my approved list of acceptable food for lunch. Tonights run was definitely not the same that it would have been had I eaten better. I usually eat pretty well but every once in a while I have to let loose and eat whatever I want. To be honest I just don't get the same enjoyment from eating crap that I used to get when I was younger although I still hold out hope that the enjoyment will be there.

I got a good dose of luck the other day when I tried to enter the Northface 50K. I logged onto Active.com only to find out that the 50K was full. At first I was pretty mad at myself because I should have registered weeks ago. After about 10 or so minutes of feeling sorry for myself I set about trying to find a new race. After about 20 minutes I found a 50K the same day in Puxatanie Pennsylvania- the same place as the town in Groundshog day. I was prepared to sign up for it but decided to e-mail the people putting on the Northface race. I got a response within 20 minutes that a spot had just opened up and that if I signed up right then I would probably get in. Sure enough I made it in. Now if only a little bit of that luck can continue on race day.

I have put in a good week so far this week with three days of running, one of which was a hill workout. I will run tomorrow and then do a long run on Saturday of 2:15. I bought a new camelbak catalyst and Powerbars carbohydrate drink that I want to try out so I am excited.

5 weeks until the Northface 50K which is the first test to see how my training is going. I can't wait!!!!

Happy Trails,

Robert

2 hour long run and on track for North Face 50K

I put in a 2 hour long run yesterday and felt proud of my accomplishment. I ran most of the time, the humidity was not as bad as last weeks long run and I ventured into some new trails that are pretty hilly. I also did better mentally than the previous week. Anything more than an hour running feels like a long time but this week was easier. I even did it without the Ipod.

The best part of the run was the 15 minute ice bath at the end. My hips and quads were quite sore. I am a fan of the ice bath and will try and have one after every long run. I feel good today with the exception that I am tired from the 1 hour bike ride that I went on last night.

The plan for the next week is a big week (35-40 miles) and then to take a rest week the week after before getting back to increasing the long runs before the 50K on Labor day and putting in the miles. I would like to do a 3 hour long run 2 weeks before.

Momentum and Fun

Things are going well right now- last week I had a good running week with the exception of replacing Saturday's long run with a nap. Our 10 month old son Zach was asleep and started to get a little fussy. I went up to lay down with him and ended up sleeping for about an hour. The loss of the long run was not a total loss because I played basketball a little longer that morning and I ran an hour on Monday morning (and obviously because I got to nap for an hour on a Saturday).

The fourth of July weekend will be big with a good bike ride (30 to 40 miles, the bike was in the shop for a tune up so I am excited to get out and ride) planned and a long run (1:45) planned. I may try to squeeze in another run on the day that I ride but will probably take the kids hiking. I tow the little one in a baby carrier so the legs get a decent workout.

It just occurred to me that I am two months away from the first goal of the season (Northface 50K) on Labor day weekend. If the weight comes down and I manage to increase the long runs up to 20 miles a couple of weeks before it will be a success.

I am really starting to have some fun running and am starting to feel like a runner. What I mean by starting to feel like a runner is that it does not take as long to warm up when I start running. I am also getting some flexibility in my legs, which I have never had in life. If that happens then this running thing will have been more than worth the sacrifice.

Trail Runner Magazine

I picked up the latest issue of Trail Runner today and probably spent too much time reading it- in fact you bet I did. I printed some articles on the markets today that I need to get to but they will have to wait a little bit. There is a lot going on right now at work and in the markets but all of that has to take a back seat to Trail Runner magazine.

There was an awesome section on fastpacking with pages of tips, gear and ideas of trails to do etc. It put some ideas into my head about next year. My goal right now is to have a good year, run the JFK 50 miler, stay fit in the fall and then do something bigger next summer maybe a 24 hour mountain bike ride (solo) or an idea that I had a few weeks ago of doing the New Jersey portion of the Appalachian Trail in two days next summer.

It is funny how when I started reading my hamstring started feeling better like I could run on it. I am going to take the rest of the week off and then get after it on Monday. Between now and then I will do some core work and learn some more about fastpacking. I am still mad at myself (my age really) for getting hurt playing basketball. Maybe there was some connection to my hamstring and how bad the Lakers got beat.

Happy Trails

One more goal......

Well I biked this morning for about 45 minutes and then went and played basketball tonight. I have biked three times in the past two weeks and my hamstrings have been extra tight as a result (my core work has dropped off lately) Tight hamstrings and what is my idea of a cure? A game of basketball. I understand in theory that I need to establish a running base before I can run 50 miles but putting that theory into practice has been interupted by basketball, biking and hiking. I also have to watch out for the two workouts in one day.

I played basketball for about an hour and fifteen minutes tonight and the last two games I was basically limping around with one good hamstring as my left hamstring was a knot. I did not pull it and hopefully it is just tight and will be better in a couple of days. Right now though it hurts quite a bit. I think that I can get away with one session of either basketball or biking a week but no more. The new goal is to run and not substitute other workouts for runs. Maybe I can do that in a few years when I am 10 or 15 pounds lighter and have a much bigger running base but right now I just need to run.

Happy trails,

Robert

Goals, goals, goals and another good week.......

This week was a good "off" week where I ran twice, biked twice, hiked once and played ultimate frisbee for about an hour. Next week needs to include a lot more running but I am happy that this week I was able to recover a little bit from last week and still stay active.

It has been about 4 weeks of good training and I feel ready to up the weekly running mileage to 25 to 30 miles for a few weeks with long runs in the next month of about 12 to 15 miles.

My other goals for the next month are as follows:

1. Incorporate hill work once a week (easy 20 to 30 minutes).
2. Lose 7 pounds (to get to 175).
3. improve flexibility by stretching daily and doing pilates twice a week.
4. Lift weights once a week with a focus on high reps for hamstrings and calves.

I was quite concerned about playing ultimate frisbee because my hamstrings were tighter than normal. My guess is that it was because of the biking but I am not sure. My hip is also bothering me. I think that it is the hip flexor (the part in front) but am not sure. I have to get some flexibility in my hamstrings if I am going to pull off 50 miles.

Happy trails,

Robert

Good week

This was a good week as  I accomplished every run that I set out to do with the exception of a 5 mile run on Friday, which I substituted with an hour of basketball this morning.  Total mileage for the week was about 16 with one weight session and a couple of good ab days.  My long run was on the hottest day of the year so far (today). I went through 2 water bottles (one water and one gatorade).  I did about 7 or 8 miles and ran for 1:20 at Watchung with a little walking when I got off the trail and up the hills.   I walked up the hills and think that I will do that for my long runs to try and simulate what the race will be like.  After the run  I did an ice bath.  The only thing sore so far is both hips but I am sure that more things will be sore tomorrow.  Also this week I lost three pounds which means that  I am closer to my goal of 175 (7 more pounds).  

Well this is the first week of training that went according to plan and gave me a confidence boost- I am also starting to stretch more and am watching my diet.  I also bought a watch after not wearing one for about 10 years or so to track time.  

I have not thought about next week yet but will look at it tomorrow. I have a lot on my plate right now.  My guess is that I need another 2 weeks of about 20 miles (the basketball should count for something) and then a lighter week of maybe a bit of biking.  I also have to figure out when to start the building phase and what constitutes the building phase when planning for a 50 miler.  I am guessing that sometime in August should work but I have to research it a little more.  

The immediate goal is to continue building on the momentum of the past two weeks and to stay injury free ( and of course to keep having a ton of fun). 

Happy Trails

Robert

I have had a good week even though I still have a summer flu/cold thing. I ran 3 miles Wednesday morning and 3 miles Thursday night with 300 jumps on the jump rope. I also started taking a joint supplement (Schiff Move Free advanced) to see if my hip and knee will start feeling better. The Thursday run felt pretty good and I felt strong going up the inclines.

I almost forgot that I ran on Monday for memorial day for 3 miles.  Saturday was a 10 mile hike with some good elevation gain.  I am not too concerned with skipping a long run right now and replacing it with a hike because it is early in the base phase. 

I am planning on a bigger week of about 20-25 miles and some pilates. I also want to get on the bike once or twice.  I have started stretching this week but cannot really feel the benefits yet- my back has been tight for years now and my hamstrings are tight as a result.  

My big goal right now is to improve my diet by eating more fruits and vegetables and by eating less sugars and fat.  Here is a link to an article on Nutritional periodization that I read this week and enjoyed

http://coaching.usolympicteam.com/coaching/kpub.nsf/v/3dec/04. 

I am excited for this week and am going to top it off with a day in Central Park with my family on Saturday. This week will be a good indication of where my fitness is at and I want to see how my legs respond to more miles.  

Happy trails, 

Robert 

Not quite the week that I imagined.....

Well I got sick this week on Thursday (summer cold) and have felt horrible since then. I did run a three mile race on Tuesday at a 6:59 pace which is slower than last years 5k pace of about 6:50. I made the mistake of starting too fast and not warming up. I guess I was in quite better shape last year and was 10 pounds lighter. So on the bright side I feel pretty good that 10 pounds only adds about 10 seconds over three miles. My hamstrings were quite sore after and my right hip, which has been giving me problems for a while was hurting as well. I am not as concerned about the hamstrings but the hip hurts whenever I go hard or go long.

I did learn a lesson from running the three miles and that is that you have to get out and actually do it. I figured that I would run about a 6:30 pace based on last years 6:50 5k pace (3 miles is slightly shorter than a 5k (3.2 miles) and based on the basketball that I have been playing ( a lot of sprinting). Being off by 29 seconds/mile is quite a lot. I didn't factor in the brain fart of starting too fast and not warming up and I misjudged my fitness level. These types of mistakes will work over 3 miles but the longer distances will have their way with me. Without the proper training and preparation for 50 miles I will not have a chance.

I am confident in my plan to slowly build until the Northface 50k in September and believe that it will be a good test and allow me time to make adjustments before the 50 miler in November.

I did pick up some running clothes from Target (C9 collection) that were on closeout. I bought about 8 items for about $50 and only paid full price for two pairs of shorts. I also picked up some drywick shirts from Walmart. Other than buying new shoes as the need arises I am set in the clothing department, which is a huge relief. Part of my wishes that I would just go out and run and not have to worry about buying clothing and I still think that a plain old cotton shirt is the way to go for anything less than 5 miles and any other activity other than running or biking.

As promised in my last post I included the answer to my questions about getting ready for the JFK 50 miler (see bottom of this post). Good information and it put into perspective into how much biking that I would be doing (i.e not a lot). It looks like I will ride more on off weeks but will spend a lot more time running than biking. Maybe it would be different if I had a better running base but I don't.

This week was good- I ran about 15 miles, hiked 9 miles, lifted weights twice and will not have to stay up late to watch the Jazz and Lakers (10:30 start times are tough). I stayed up Friday night and got about 3 1/2 hours of sleep before getting up at 5:30 to run about 3 miles before the hike. I still have not planned this week but Memorial day is coming up and I want to do something longer on Saturday and Monday. Maybe a long run on Saturday and mountain biking on Memorial day- we'll see.

My goals for this week are 25 miles, lifting weights twice, riding once and three days of pilates. I am running a 3 mile race on Tuesday and am interested in seeing what time I will have. The last 5k that I ran was about a 6:50 pace and I had a little bit in the tank at the end. I am hoping to warm-up better, go all out and have about a 6:30 pace.

Rob,
It sounds like you are very serious about your fitness and are also very
determined to run the JFK 50. That, along with the mindset that you WILL
complete JFK are key factors, since it is as much mental (especially in the
second half) as phyisical. We often tell folks of the importance of
starting the race healthy (in other words don't overtrain to a point of
injury) and to be very convinced that you can finish. There will be some
low points in the day, expect it and be ready to move through those low
spots and press on.

Regarding your questions on the mix of biking and running, I'm no expert on
the biking aspect, but certainly that will give you good leg strength and
will your long rides help your cardio fitness.

How long have you been running? What is the longest distance you have run?
Have you done any trail running yet? You mentioned your background is
mostly running casually, a few times a week at about 5 miles each, what has
been your average weekly mileage overall? The reason I'm asking these
questions is that those that have a good base of mileage, and have put in
some long runs over time, generally are a bit more successful with ultras
than say those that try to "cram" a lot of miles in over the last few
months.

So, based on the background you have provided so far, I would recommend;
1. Gradually increase your total weekly mileage, try to get up to a point
where you can sustain running 40+ mile weeks. Just be careful not to
increase too fast and listen to your body, if you are getting a lot of new
pains or problems, back off and slow down. Also, you should continue to
take at least one off day per week, and it's ok to alternate between higher
mileage weeks and backing off to say some 25-30 mile weeks in between.
2. Doing North Face is a great idea and will be very helpful. I would
recommend that before North Face (and after) you try to get in some trail
running. JFK isn't very extreme, compared to many ultras, but the first 16
miles or so are mostly on the AT and it can be rather rocky in sections.
3. You might want to do a marathon in October. Many of us run the Marine
Corps and consider that our last long (supported) training run before JFK.
So, perhaps after North Face you take a weekend or two with your longest run
between 10-15 miles, then do one more run of about 20 or 22 miles about 3
weeks before your marathon (if you do one), then do the marathon and start
to taper off.
4. You asked how far your longest run should be, and for many the marathon
is the longest run prior to JFK. Since you are doing the 50k, that should
serve you well.

Sorry I can't be more helpful on the biking aspect, but I hope this info is
useful. Feel free to send follow up questions (and background info)!

Best of luck!
Jim

Jim Ashworth
Reston Runners

50 miles???????

I have a goal of running the JFK 50 miler in November. (jfk50mile.org) I got the idea of doing an ultra marathon after reading the book by Dean Karnazes (Confessions of an all night runner). The things that Dean did left me thinking that I could do something more than a marathon and what I thought were limitations before are now just steps on the path to doing an ultra. I would love to say that I have grand ambitions of doing the Western States or the Wasatch 100 (I'm from Utah originally) but 50 miles is 50 miles and I know that I cannot fake my way through it. So this will be done one step at a time.

I am still trying to figure out the motivation for 50 miles but the distance just resonates with me so I am not going to wax philosophical on why I am doing this right now. Maybe it will become clear as it gets closer or maybe I won't understand it until it is over. Anyways I am going to need all of the energy that I can muster to train so I will spend more time on training and recovering.

So far this year I have tried to address some muscle imbalances in my legs, fix some hip problems, work on my core and play a lot of basketball. I started biking and running more about a month ago and did a half marathon. I am now running more and am aiming for a 50k race in September (Northface endurance challenge in Washington DC) as part of my preparation for the 50 miler in November.

My schedule will roughly look like the following:

September
North face 50K

October
Marathon (TBD)

November

JFK 50 miler

Right now I am focusing on building a running base and increasing my long runs. Cross training will include biking (mountain and road) a little basketball, although not as much as before, and hiking. I am about 15 pounds overweight, my long run is about 9 miles and my diet has fallen off lately so my immediate goals are to improve my diet (less ice cream), gradually increase the long runs and not get injured- very impressive.

My next post I will put an e-mail exchange that I had with a running club in Virginia (www.restonrunners.org). I have to include a plug about how gracious they have been. I e-mailed some questions during lunch yesterday and had a long and detailed response to my questions within the hour- very impressive.