Saturday, December 3, 2016

I know you Dude

After further review the path has been determined for Ice Age.  As most of us are self coached, it is common to consult others and read the volumes of printed material.  Can an unbiased methodology be constructed?  What other specific tasks can be undertaken to increase the mothership's ability to have a safe voyage?  Obviously an ultra marathon of 50 miles will require volume and long runs.  Activities outside of running have never played a part (biking, stretching, weights, yoga, etc.) in the construct.  However one overlooked item...weight reduction, did assist in last years Lakefront Marathon result.  Leaner was truly wiser.

Honesty with oneself is a good thing.  Honesty from friends is even better.  Again, I speak truly in terms of the art of running an excellent Ice Age.  Maybe that sounds corny, but that's is what this is about.  What is there to consider and what path(s) should be taken?

1. I have averaged 50 miles a week the past 3 years.  Conclusion - I am aerobically fit right now.  Focus on strength and try to become faster.

2. I have been treated (successfully) for Polycythemia Vera for almost 15 years.  Conclusion - We work hard to keep my hematocrit at 45%.  There are other compromises, but this means my blood's ability to carry oxygen is probably not lacking.  Therefore focus on strength, getting faster, and performing the long runs only as needed.

3. Male, 5'11" and 176.5 pounds.  Graduated HS at 148.  Freshman college 151, Senior college 165,
Competitive years 2000 - 2005 172-173.  Outlier was Boston 2002 at 162 (55 a week, large volumes of intensity, PR'd at 40 years old with a 2:40:56).  Conclusion - Get off the hot fudge and mashed potato diet and run leaner.

I'll continue these thoughts later.

Friday, November 4, 2016

Another Lost Angel

Ice Age fever has struck the Dehart household earlier than normal.  I hate to admit, but I have already began to train in earnest, create my who to beat wish list, and scrubbed some time forecasts together.  I don't get too excited about any hard workouts at this point.  The plan is pretty straight forward.  Pile up a bunch of bumming around miles and then by the end of February come swinging out of the trees.  As much as I love this race, history shows that I have only targeted this race twice.  The very first one I ran in 2000 and again in 2009 when I made my quazi comeback.  Usually I have another race or two on the schedule in early spring, but not this year.  That is the plan...for now anyway.

I'll run just for the sake of running.  I have no problem getting out the door now-a-days just as long as the miles are at a pedestrian rate.  I know people have a wide view on how you construct your weekly/monthly miles.  I know all the formulas and what "junk" miles are.  I am aware of the benefit of rest.  Yet there is something magical that can happen when you get up above the tree line.  If one can construct that massive aerobic engine (the big engine) the possibilities are then there.  Look at Ed Whitlock for example.  This guy is in his 80's and is still crushing it.

Now I am no Ed Whitlock, but it almost seems a shame one can get so motivated about a race such as Ice Age and not put together a plan to go crush one.  The desire in part is connected to the realization that this does eventually end.  I'm in the 55-59 age group.  The next one is 60-64 and let's take a look at the total finishers by age 60 and over in 2016:

60 - 6
61 - 2
62 - 1
63 - 1
64 - 1
65 - 2
66 - 0
67 - 1
68 - 2

Total - 16

Due to economic concerns, the light at the end of the tunnel has been shut off.

Saturday, September 10, 2016

Number 9

Trying to make last minute preparations for Al's run.  I made the decision a couple weeks back there was no way to functionally train for the Glacial Trail 50 mile on October 9th and Al's for September 17th.  Besides, I was just too tired to try and keep the mileage between 50-60, get the long trail run in, and attempt shorter type speed sessions.  So after thinking about it a bit I can to the conclusion, "who cares."  Woody will still love me like a brother regardless of any outcome.  With this wisdom I then figured I would much rather try and sharpen for Al's and let the 50 mile just happen. 


I will say after a couple low mileage weeks my countenance has come around and I feel a bit chipper.  I do wish I would have started the faster stuff 2-3 weeks earlier, but it is what it is.  It is taking a lot more time to bring the ship around.  I feel like I'm motoring (P-funking), but the swatch don't lie.  Some of the changes I've made may have an impact on how I train for the future.  Looking to still run about every day, but incorporate faster stuff.  Let some of the long slow stuff go. 


9/3 - 6.0 w/ 2.0 in 13:07 (6:31, 6:36)
9/3 - 1.5 walk 23:25 (15:37)
9/4 - Off
Week = 31.9


9/5 - 6.0 w/ 5k in 21:21 (6;57, 6:53, 6:52, :39)
9/6 - 7.0 (9:53) Menomonee Park w/ Dewey, Tim, and Mike
9/7 - Off
9/8 - 5.0 w/ 5 x 3:00 w/ 1:30 jog
9/9 - 6.0 (9:05)
9/10 - 5.5 w/ 3.15 in 20:46 (6:35, 6:40, 6:36, :55)


Major kudos to my pals Andrea 17:24 and Dean 17:39 finishes at the Lost Souls 100km this morning.  They needed to break 21:00 to qualify for Western and they blew it away.  They had good wing people in Greg and Mary!  Awesome result.  Best to Greg in the 50km today.

Friday, September 2, 2016

The Music Man

So what's 8 months between post?  I noticed my hardy band of followers has been reduced from 13 to 11.  Kind of a small number for a marketing major. 

I'm still out here putting in a few miles.  I have Al's Run (8k) on September 17th.  This is a team race for me.  We've been competing for years and it is one of my favorites.  We have a big picnic afterwards up at Ryan's.  It's really the only time I see this crew every year.  Good times!  I ran 31:55 last year and I'd be extremely surprised is I broke 32 this year.  New age group though so let's see how many 55-59 year olds are still hoofing it.

I turn around and 3 weeks later I'm signed up for the Glacial Trail 50 mile.  I've never done the 50 mile there.  It will be a quasi survival/Art Vandelay effort.  There are a lot more good intentions up front, but about the time you get near event time it's more The Music Man theme except your conning yourself.

Here's a peak at my heroic training:

8/1 - 6.5 (10:05)
8/2 - 6.0 w/ 4 x 5:00
8/2 - 6.8 (10:09) Menomonee Park w/ Dewey, Tim, Robert, and Mike
8/3 - Off
8/4 - 6.7 (10:24) Menomonee Park w/ Dewey, Tim, and Robert
8/5 - 6.1 w/ 2.0 in 13:50 (6:46, 7:04)
8/6 - 19.6 (10:51) Mauthe Lake w/ Dewey
8/7 - Off
Total = 51.7

8/8 - 5.5 w/ 3.0 in 20:59 (6:52, 7:05, 7:02)
8/9 - 6.0 w/ 5 x 3:00
8/10 - 5.5 w/ 2.0 in 14:27 (7:09, 7:18)
8/11 - 6.0 w/ 5 x 3:00
8/11 - 6.0 (10:11) Menomonee Park w/ Dewey, Tim, and Robert
8/12 - 6.0 (9:31)
8/13 - 19.6 (12:23) Lapham Peak w/ Dean and Andrea
8/14 - Off
Total = 54.6

8/15 - 6.5 w/ 3.0 in 21:08 (7:17, 7:06, 6:45)
8/16 - 6.5 w/ 6 x 3:00
8/17 - 4.0 (10:05) Lapham Peak
8/18 - 6.0 (10:08) Menomonee Park w/ Dewey, Tim, and Robert
8/19 - Off
8/20 - 10.0 (9:37) Fox River Pkwy w/ Christine
8/21 - 7.0 (12:04)
Total = 40.0

8/22 - 4.1 walk (18:54)
8/23 - Off
8/24 - Off
8/25 - 4.0 w/ 4 x 3:00
8/26 - Off
8/27 - 17.3 (10:29) Mauthe Lake w/ Dewey
8/28 - Off
Total = 25.4

8/29 - 5.0 w/ 3.0 progression run 8.8 to 9.3 mph w/ last 400m at 10.1 mph on T-mill
8/30 - 6.0 (9:03) T-mill
8/31 - Off
9/1 - 6.9 (10:04) Menomonee Park w/ Dewey, Tim, and Robert
9/2 - 5.0 w/ 5 x 3:00
9/2 - 1.5 walk (19:11) w/ Donna and Cookie

Thursday, December 31, 2015

2015 Book it Danno

This was a really good year for me.  I ran more miles than I have in eons (2,760) and I ran in quite a few events.

January 3rd - Fat Ass 50K  (Lagrange, WI)
February 7th - John Dick 50K  (North Prairie, WI)
March 20th - Syllamo 50K  (Mountain View, AR)
March 21st - Syllamo 50 Mile  (Mountain View, AR)
March 22nd - Syllamo 20K  (Mountain View, AR)
May 9th - Ice Age 50 Mile  (Lagrange, WI)
July 4th - Ellwood City Ledger 10K  (Ellwood City, PA)
September 19th - Al's Run 8K  (Milwaukee, WI)
October 4th - Lakefront Marathon  (Milwaukee, WI)
October 11th - Glacial Trail 50K  (Greenbush, WI)
December 26th - Fat Ass 50K  (Lagrange, WI)

I think seven ultras in one year is a record for me.

I also keep track of who I run with on training runs.  Thirty-three different folks made the list.  Here are the top ten:

1.  Dewey Staehler - 33
2 . Tim Cummens - 20
3.  Andy Klapperich - 14
4.  Clement Grum - 12
     Andrea Poulton - 12
     Dean Klinger - 12
7.  Ron Bero - 7
8.  Joel Lammers - 4
9.  Kevin Grabowski - 3
     Fran Fraundorf - 3

Looking forward to 2016.  Hope your are as well.
Happy New Year!
The Paint King

Saturday, November 7, 2015

Shotgun!

I have wrestled with the idea of going to Boston to race, or go and Will Farrell it.  Every day for the past month I have thought about it.  On one hand I always run the Ice Age 50m and it is a short 26 days after Boston.  I can't train specifically for both, especially when the goal at Boston would be to break 3 hours on the chip time.  Now having trained and ran Lakefront on October 4th; then coming back on October 11th and running the Glacial 50k...well...I am tired.

10/4 = Lakefront Marathon
10/5 = OFF
10/6 = 5.0 (9:07)
10/7 = 5.0 (8:51)
10/8 = OFF
10/9 = 3.0 (8:48)
10/10 = 2.0 (9:24)
10/11 = Glacial 50k 4:46 (2:14/2:32)

10/12 - 10/18 = 21.7
10/19 - 10/25 = 41.6
10/26 - 11/1   = 53.8
11/2 - 11/8     = About 63.0 after Sunday run

I determined Friday I am going to Boston and trying to go sub 3.  I'm going to have to start preparing soon in my eyes because I have to improve 16 seconds a mile pace wise.  That's 4 seconds every quarter mile which seems substantial.  I pondered getting a coach.  I looked at several web pages of coaches ranging from people I know to people everyone knows.  For fun (at least in my head) the thought of turning over the car keys to another runner who would like the project of training me seemed reasonable...and well just something to do.  But who would want to bother giving me training advice?  People have enough stuff to do already.  I really enjoy the challenge of training me, but someone else might weave the magic a bit better.  I'm going to leave this option open a couple more weeks.  There is really nothing in it for the prospective coach other than the satisfaction of going Chief Jay Strongbow on me.  Any prospects willing to call shotgun?

BTW...50th place in the Men's 50-54 Age Group at Boston last year ran a 2:58:05.

Friday, October 16, 2015

3:06:15

9/21 = OFF
9/22 = 6.0 (10:16)
9/23 = 4.0 (9:55)
9/24 = 7.5 w/ 6 x 880y
9/25 = 5.5 (8:57)
9/26 = 4.0 (9:21)
9/27 = 11.0 (9:04)
9/28 = 3.0 (9:34)
9/29 = 3.0 (8:57)
9/30 = 5.5 w/ 2.0 in 13:37 (6:42, 6:55)
10/1 = 3.5 (9:28)
10/2 = OFF
10/3 = 2.0 (9:51)

10/4 = Lakefront Marathon 3:06:15 Splits 1:33:59/1:32:16