Monday, December 26, 2016

Dave's not here

So any way it has occurred to me that in 2009 I came up with a basic training philosophy for Ice Age.  Run consistently, run easy, and the last couple months prior do the usual long runs and throw in a hodgepodge of hill workouts to simulate the kettle.  Ah...memories.  Having had physical problems in '05, '06, and '07, I was pumped to have finally found I could run again.  Well, I pushed it too much and developed a stress fracture which means I had to skip Ice Age in '08.  I just made up my mind I was happy to run again and that is basically what I did.  I specifically remember people asking me before the '09 Ice Age race what the plan was.  There was no plan.  Just go out like it was a training run and hold the pace as long as I could.  That's exactly the way it went down and I was blown away I ran it in 7:20.  I was 47 years old.

Fast forward 8 years and as I'm looking at Ice Age 20 weeks away I'm starting to dial down my plan so I can have a shot at breaking 7:50.  Not sure why I picked this number, but that is what I honestly believe I could accomplish on a good day.  It is also a very challenging goal for me which has appeal.  I guess it wasn't enough to say break 8 hours, I had to up the ante a bit.  I also was calculating road pace, trail pace, race pace, and phantom pace on one of my runs and figured averaging 9:20 pace (7:46:40) was a good mean average over the course.

Why don't I just lay over a training plan based off what happened 8 years ago?  This isn't some fairy tale program from a book it is me.  Now granted I'm 8 years older, but back then I only ran.  I paid no attention to anything else like weight, diet, stretching, etc.  I can rebuild me...or make a few better choices and perhaps I can achieve my goal.  So, 20 weeks out I have started to lay over the weeks.  I had no way of knowing then, but I was coaching myself for the future.  Thanks coach!

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.