I have been shopping for a 100 miler. Up in the mountains somewhere. No time table, but in the next couple years. The purpose is to just do it and soak it all in. Go out with a few friends and squeeze a bit more out of that weekend than most of the free world. Problem for now is they post times, or results for those things and I happen to glance at them. Can't we all just get along?
Hey...how hard could Kettle be? "Look at the bones Man!!"
Been running the dog in the evening. So how fair is this? You get to run in the dark twice a day.
Andrea showed me a cool North Face rain jacket. I'm thinking of a splurge. This is in light of Bero texting me this week questioning if the man he saw by 94 in the yellow K-Mart poncho was me. It made me question how he could have possibly assumed it was me.
Starting to get geared up for my Pewaukee Lake solo Wednesday morning. It is cool hearing the train rumble through Pewaukee in the AM. My next morning project is finding someone who lives like 10-20 miles away and making arrangements to meet halfway. We just high five and turn around and head home with extreme vengeance.
Monday, November 11, 2013
Sunday, November 10, 2013
Speed of lightning
I guess I have overlooked the obvious for years. The whole enchilada for your basic first time 50 mile participant is wrapped in the long run. People used to ask me, "What pace do you think I should run the marathon at?" Of course I have no idea. The way I trained for the marathon was knowing exactly what pace I could run the whole way. That's what I trained to do. Any advice I give for the noob 50 mile participant from now on is work the long run.
It's all in there. Everything you need to know is in there as long as you get to 4-6 hours about 3 times. Of course working up to that will bring lessons, but some things are out there much farther. One tends to forget once they have gained the experience. Let's face it, there is nothing worse than chaffing or blistering. It can get out of hand. You have to toughen yourself up and know where your problem spots are.
Any food advice you get is just that. No one fuels the same, reacts the same, or places the same importance on it. I was taught you have to take 200-250 calories per hour. That does not work for me. When I start thinking too much about eating...then I usually eat too much and fill bloated. Same with drinking. What has worked for me is I do not drink or eat anything until the first aid station at 5 miles. From there I grab a little food at each station or grab a bar/gel from my wife to gnaw on occasionally. The faster you go the harder it seems to get the fuel right.
Just keep in mind. There is a buffet every 3-4 miles so why you would want to dress and pack like Inspector Gadget I have no idea.
It's all in there. Everything you need to know is in there as long as you get to 4-6 hours about 3 times. Of course working up to that will bring lessons, but some things are out there much farther. One tends to forget once they have gained the experience. Let's face it, there is nothing worse than chaffing or blistering. It can get out of hand. You have to toughen yourself up and know where your problem spots are.
Any food advice you get is just that. No one fuels the same, reacts the same, or places the same importance on it. I was taught you have to take 200-250 calories per hour. That does not work for me. When I start thinking too much about eating...then I usually eat too much and fill bloated. Same with drinking. What has worked for me is I do not drink or eat anything until the first aid station at 5 miles. From there I grab a little food at each station or grab a bar/gel from my wife to gnaw on occasionally. The faster you go the harder it seems to get the fuel right.
Just keep in mind. There is a buffet every 3-4 miles so why you would want to dress and pack like Inspector Gadget I have no idea.
Saturday, November 9, 2013
Trader Vic's
Been enjoying running in the Pewaukee Lake area. Did you know the lake is actually named Snail Lake? Had no clue...good thing we have Wikipedia. Though a portion of it can be run on the Lake Country Rec Trail, to get around it you have to run on the road. Be willing to get all the way off.
I did not get all the way around today, but I have learned it is not as far around as I thought. It also appears to be a favorite of bikers and runners in the decent weather months. There are a few hills which makes it nice. I am considering making this my Wednesday morning adventure run. Get up around 4 AM and make it happen. Be something to do. Maybe every other week. Keep me humble.
Running has been going good. I am attempting to not ramp up too quick. I did 12 today and really wanted to go further, but I cut bait. It really seemed to go by fast in the daylight hours. I've been dogging it, but who cares? I just enjoy being able to move around at this point.
One thing about moving is I found a cache of old T&F News. Probably 2-3 years worth. I am about half way through the '80 Olympic Trials Marathon article. The back of the one guys shirt said, "The road to Moscow ends here." There was also some debate about how 6 walkers from the USSR broke the world 50k mark (The record was like 3:44!). One guy commented it was like seeing who could whisper the loudest.
I did not get all the way around today, but I have learned it is not as far around as I thought. It also appears to be a favorite of bikers and runners in the decent weather months. There are a few hills which makes it nice. I am considering making this my Wednesday morning adventure run. Get up around 4 AM and make it happen. Be something to do. Maybe every other week. Keep me humble.
Running has been going good. I am attempting to not ramp up too quick. I did 12 today and really wanted to go further, but I cut bait. It really seemed to go by fast in the daylight hours. I've been dogging it, but who cares? I just enjoy being able to move around at this point.
One thing about moving is I found a cache of old T&F News. Probably 2-3 years worth. I am about half way through the '80 Olympic Trials Marathon article. The back of the one guys shirt said, "The road to Moscow ends here." There was also some debate about how 6 walkers from the USSR broke the world 50k mark (The record was like 3:44!). One guy commented it was like seeing who could whisper the loudest.
Monday, November 4, 2013
Virgo Power
I received an email Saturday that Zach had run the Chicago 50 mile in 5:12 which is like the 9th best by an American...ever. Congrats to Zach. Last night I looked up to see how my friend Angela did in the T-Bunk 200 miler. I about fell over when I saw she ran it in 57 hours for 2nd overall. There was no question she was going to finish. Both marks are well beyond my comprehension and I had to ask myself...which is more impressive? I won't go into any Quick analysis because...well I'm not good at that, but it took me all of 30 seconds to select Angela's performance. How the heck does anyone get their mind around doing something like this? Craig set the standard here at 200 miles (then blew this away by doing 500 miles) and then created an event for others up to the challenge. I am always amazed people rise to the occasion. To me these are both worthy of "World Shaker" status.
I spent the weekend traveling to Ohio to watch the Horizon League Cross-Country Championships. My friend's son was running as a Freshman for UWM and finished 14th overall to earn 2nd team all conference honors. He did well and it was fun watching young harriers grind it out. It brought back good memories.
It is November now. I start to run a lot more as the conditions cool off. No pressure, just jog around everyday and try and not get run over.
I spent the weekend traveling to Ohio to watch the Horizon League Cross-Country Championships. My friend's son was running as a Freshman for UWM and finished 14th overall to earn 2nd team all conference honors. He did well and it was fun watching young harriers grind it out. It brought back good memories.
It is November now. I start to run a lot more as the conditions cool off. No pressure, just jog around everyday and try and not get run over.
Thursday, October 31, 2013
Muscle Shoals
I was reading an old Track & Field News from '79 which had an article on Henry Rono. Henry had set 4 world records in '78 (3,000, steeple, 5,000 and 10,000) and was voted T&F athlete of the year. Henry mentioned he had been running 12 miles in the AM at 6:00 pace. I only bring this up because I was thinking of working up to 1:10 running time in the AM at 6:20 pace (ha-ha just seeing if your paying attention), or more like 8-9 pace. Heck, Henry was doing 1:12 running time, now think about that...is that a huge investment time?
Of course the trick is adding more evening runs and being lucid enough to want to run on the weekends. I have not figured that out. And who cares really if it is only 50-60 minutes in the AM, either way it is solid running. I think about running more in the evening, but I am no Rono or even Grubby at this point. I am an old beat up runner from Laurel HS still just trying to rub a few sticks together to get a little fire going. Not to mention you have to get to bed by 8:30 every night.
It is fun to think about. Every few years I always talk to someone who wants to weave the magic again. I think this is a common trait amongst endurance athletes. If you can pull it all together for 6 months or so you can really wind the top up. It is as they say...a pretty groovy place to be.
Of course the trick is adding more evening runs and being lucid enough to want to run on the weekends. I have not figured that out. And who cares really if it is only 50-60 minutes in the AM, either way it is solid running. I think about running more in the evening, but I am no Rono or even Grubby at this point. I am an old beat up runner from Laurel HS still just trying to rub a few sticks together to get a little fire going. Not to mention you have to get to bed by 8:30 every night.
It is fun to think about. Every few years I always talk to someone who wants to weave the magic again. I think this is a common trait amongst endurance athletes. If you can pull it all together for 6 months or so you can really wind the top up. It is as they say...a pretty groovy place to be.
Wednesday, October 30, 2013
Pink Fluorescent
When I lay my head on the pillow at night it is common to begin thinking about training. Probably because I just set the alarm clock to get up and run. Now most of the training I ponder is for Ice Age which is no surprise. I know what I have to do running wise, but thoughts of streamlining the time of not moving forward have entered my head. I can't waste a lot of time if I want to break 8 hours again. What can I do to just never stop? Preventative measures are required such as fueling, hydrating and electrolytes, but proper clothing, lubing and calls of nature take time as well. You have to have a good crew person to help as well and I have one in Donna. I tell her at each aid station what to prepare for at the next one.
There must be other stuff, but again all this stuff is fleshed out during the long training runs. I try and keep it really simple and last year was the first year I took zero calls of nature. Nada, zip, zil which I had not thought possible. I did not hydrate much prior and I always have a few cups of coffee. This is how I run everyday and I figured why try and drink extra before Ice Age? I think there is something to people over hydrating prior to running a long event. Get out on the run for 30-45 minutes and then start your regiment. I hate the feeling of being too full early in the event. It can be a difficult balance.
The past few years I also have not really warmed up so to speak. I used to and now I think I want to be ready to roll right from the start. By the time I get going many of the people I know are way out ahead and I have to hope the balance comes together. Any one who runs knows this is a crap shoot. I'm going to spend some time this year on the long runs doing exactly what I want to do at Ice Age.
There must be other stuff, but again all this stuff is fleshed out during the long training runs. I try and keep it really simple and last year was the first year I took zero calls of nature. Nada, zip, zil which I had not thought possible. I did not hydrate much prior and I always have a few cups of coffee. This is how I run everyday and I figured why try and drink extra before Ice Age? I think there is something to people over hydrating prior to running a long event. Get out on the run for 30-45 minutes and then start your regiment. I hate the feeling of being too full early in the event. It can be a difficult balance.
The past few years I also have not really warmed up so to speak. I used to and now I think I want to be ready to roll right from the start. By the time I get going many of the people I know are way out ahead and I have to hope the balance comes together. Any one who runs knows this is a crap shoot. I'm going to spend some time this year on the long runs doing exactly what I want to do at Ice Age.
Monday, October 28, 2013
Silver wings upon his chest
I did not start training pre-season in HS until my junior year of track. One big reason I did was I was tired of racing in pain most of the way. I learned you still raced in pain, but it was farther out and because I was in much better shape you could manage it better. This is so true for the ultras. The more you touch the earth the farther you can go. Same for the pain management. You just know a reprieve will come. Not so much when vastly under trained.
The though process for me and perhaps others is what is the minimum needed to achieve this? You want to run well, but not quite go to the military basic training routine. I can get there on an average of approximately 55 miles a week which are well distributed. For me it doesn't matter if it is a weekly long run every week, or every 2-3 weeks just so I keep my mileage up. In 2011 at Ice Age I ran an 8:03 on about 45 miles a week only running 4 days with 1 nice long run in there. I just didn't have the oomph needed. Sure the time was not far off the 7:55 and 7:56 I did the two following years, but I was freakin' hurting Bro.
Does 10 more miles a week make that much difference? I think it does. How much additional effort is needed to run those 10 more miles? Depends I guess...and it is probably most valuable if you do those 10 extra miles in one shot.
The question this year is how much beyond 55 do I need to get in a better time zone? At 52 it never gets easier, but is that 10 more miles or 20 more miles a week? In the past I usually made the decision that a well planned 65 is just as good as anyone else's 70-80, but I concede now I am probably wrong. First off when you face the daily rigors of life and are apt to join anyone on a run at the drop of the hat those plans go right out the window anyway. I'm starting to think a semi unplanned regiment of 70-80 wins out.
My last comment for this evening is have you ever noticed how hard it is to go from like 50 a week to 70 a week it is dastardly, but when you constantly are banging out 70-80 and jump to 90 or so seems easier? Just sayin'.
The though process for me and perhaps others is what is the minimum needed to achieve this? You want to run well, but not quite go to the military basic training routine. I can get there on an average of approximately 55 miles a week which are well distributed. For me it doesn't matter if it is a weekly long run every week, or every 2-3 weeks just so I keep my mileage up. In 2011 at Ice Age I ran an 8:03 on about 45 miles a week only running 4 days with 1 nice long run in there. I just didn't have the oomph needed. Sure the time was not far off the 7:55 and 7:56 I did the two following years, but I was freakin' hurting Bro.
Does 10 more miles a week make that much difference? I think it does. How much additional effort is needed to run those 10 more miles? Depends I guess...and it is probably most valuable if you do those 10 extra miles in one shot.
The question this year is how much beyond 55 do I need to get in a better time zone? At 52 it never gets easier, but is that 10 more miles or 20 more miles a week? In the past I usually made the decision that a well planned 65 is just as good as anyone else's 70-80, but I concede now I am probably wrong. First off when you face the daily rigors of life and are apt to join anyone on a run at the drop of the hat those plans go right out the window anyway. I'm starting to think a semi unplanned regiment of 70-80 wins out.
My last comment for this evening is have you ever noticed how hard it is to go from like 50 a week to 70 a week it is dastardly, but when you constantly are banging out 70-80 and jump to 90 or so seems easier? Just sayin'.
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