Read No Further If You Can't Bear Whining

PM run: 59'17 / avg 141 / 72% of max

I wasn't going to run last night...I got a nice little migraine yesterday from having to wait due to some work concerns to eat until nearly 3 and my head felt like it was going to split down the middle. But by the time I got home from work I knew that unfortunately I would probably be an insufferable SOB if I didn't run because of the zero I logged Wednesday due to allergies making it difficult to adequately take in oxygen (excuses are like assholes...). I have decided that I am not going to be a whiney little wuss anymore. Really, I have no problems.

So I strapped on the Sprints and ran up to LTF at my snail's pace and did another 20 minutes on the treadmill there because lifting weights or doing pushups probably would have caused more pain than it was worth.

I trucked home, accidentally tipping 160 on the tower of stairs up from Wabasha Street to my street and then up the big hill to my house. It's actually a great hill for repeats (if we were doing repeats...which we are not at the moment).

I still found myself not in the best mood, but not every day can be a diamond. But I did have Bonnie over for nice company last night which was really good. I tried to ruck-up so as not to be cranky...I would like to be enjoyed as much as I enjoy her. Not merely tolerated due to a bad attitude!

Bon-Bon and I indulged in a run for the border and then I drew while she watched Must See Tee Vee.

I have decided that fast food is like a sitcom. It's entertaining - sometimes vastly so but when it's over, you're left kind of empty and unsatisfied inside. Your expectations might be that it will be great. Really a thrill-ride for the taste buds...but it's really never different from one time to the next.

Tonight I'm going to get myself licensed to harvest ducks, then pack it up to head out to the sloughs and creeks of Alexandria. I've decided to campout at the farmer's land where we deer hunt. It looks to be a great weekend for sleeping under the stars. I hope to be able to get my run on out there, as well. Lots of dirt roads and field roads to explore...I welcome a weekend of escape.

might as well get this out of the way...

Tuesday AM:

3 x 20 pushups, crunches, h.l.r's
3 x 3 pullups
3 x 5 dips

30 minute swim, easy.

The swim actually went...swimmingly. I used the kick board for the first five minutes to get my legs moving and practice breathing (as well as give my upper body a rest from the little workout). Then I transitioned from a breast stroke into freestyle and didn't swallow hardly any air when my head was under. This was an achievement.

I've been getting such bad cramps after I swim. I realized this was because I was unintentionally swallowing air when exhaling underwater. I still don't know whether you're supposed to exhale out of your mouth or your nose, but the fact that it worked and felt good was plenty for today.

The other achievement was making it from one end of the pool to the other swimming freestyle and breathing correctly...slow progress, but progress nonetheless.

Low Intensity HR Training

I started my low intensity (basebuilding) training on Saturday. I know that I'm not necessarily fast...but holy hannah. From molasses to fossilized amber is how I put it to Adam Harmer, who inspired me to try this method of training.

It seems like it is a good, sound idea. If I was following a Lydiard based training program, I would be back at a basebuilding phase after a season of racing anyways. I did both of these initial runs on the treadmill to make sure the same kind of runaway tempation didn't hit me as it likes to do out at Afton and points west.

I was talking with my dad last night. He is an avid cyclist and has one gear (top). He says the only way to get better at going fast is to go fast all the time. I tend to disagree. It tend to think if I drive the car as fast as it will go every time I drive it, the wheels would fall off. Since I'm not actually training for anything, doing speedwork all the time would probably be an inefficient use of time as well as potentially setting me back physiologically. I'll save speedwork for my 50 mile training, based on where I'm at in a few months.

Saturday's run: 1:00'56/ 142 bpm avg. / IZ 54' / + 1' / - 4' / 73% of max.
Monday morning's run: 48'59 / 145 bpm avg. / IZ 42' / + 3' / - 2' / 75% of max.

I won't say how far each of these efforts got me.

I've noticed that after these strict low intensity runs I really don't feel tired. In fact, it's just the opposite. I feel refreshed and energized. Nothing hurts that didn't hurt after Moose Mountain - now it's just tight plantar faciiae and a sore calf, but other than this I'm feeling great. It also feels like a good way to keep track of form and cadence. Not worrying about going fast lets me spot check these important factors once every couple minutes or so.

I've also been doing regular workouts. Both Saturday and this morning I did 3 X 20 pushups/crunches/pullups and then 3 X 3 pullups and 5 X 5 dips. I will incorporate more leg weight stuff on my off days as well as some drown-proofing (swimming).

The only thing that hurts from the low intensity training is my ego...I think my average pace has plummeted from 8:00 to about 14:00. I feel like I'm back at square one (except now I can actually run the whole time). Which isn't a bad place to be, knowing what I know now. If I can stick with this for a month or so and stack the data up against these initial baseline runs and see gains, I'll probably keep this up until late Dec. or early Jan. when I begin training for Ice Age.

But What About Trail Running?

Study says soccer is better than 'jogging*.'


Interesting point: the game of soccer often features nearly continuous running, with bursts of intense physical exertion - leading to overall gains in both muscle mass and cardiovascular health as compared to those who strictly 'jog*.'

But how often does trail running resemble regular 'jogging*?' Better still, how often does trail running resemble soccer?

From the study: "Krustrup and his colleagues found there were periods during soccer matches when the players' hearts were pumping at 90 percent their full capacity. But the joggers*' hearts were never pushed as hard."

What?! I've maxed out my HR on the Snowshoe Loop in Afton more times than I care to admit. I don't know who these 'joggers*' are, but they sound like they just aren't giving it 100%.

"The argument as to whether or not vigorous activity is better than moderate activity is over," O'Donovan said."

I might agree with O'Donovan here. Some bursts of speed or intense exertion are great wake up calls for the heart. You can't do all of your workouts at that pace, though. You'll wind up damaged goods. The average soccer game lasts what, ninety minutes? Training for Moose Mountain, my long runs were an average three and a half hours. I don't know for certain, but I've always gone with the 'more is better' philosophy (which doesn't apply 100% of the time).

The study also says that 'joggers*' are lulled into thinking about how strenuous and painful the workouts are simply because there's nothing else to focus on, no 'distractions,' if you will. Soccer players have the team to focus on, which replaces the agony that might occur from giving yourself a hernia trying to kick a little white ball past a goalie into a wide net (harder than it looks).

I've got plenty of distractions out at Afton to keep me occupied. Trees to dodge, Logs to leap over, loose rock, slippery mud...the occasional pissed off turkey. I could see getting bored running on a track. But not out at Afton. The exhilaration I feel while running through the woods is far better than any team sport I've ever played. I've hurt after a day out at Afton, but it's usually good hurt; then I take an asprin, drink some Endurox and shut-up. Soccer players fall down from the slightest of contact with each other. If I wanted both physical exercise and drama lessons, I'd play soccer.

* = I can't stand the term 'jogging.' It has nothing to do with running. Running is fluid, artful. 'Jogging' is just that. A slow plod, which 'jogs' the hips, back and knees. There's no physiological benefit to 'jogging.'

Zero to Marathon in Nine Months.

This fall, the television program Nova is premiering an episode about running the Boston Marathon. It will follow thirteen people on a nine month journey towards the goal of hopefully finishing the 26.2 miles of the Boston Marathon.

The catch? None of them has ever run a marathon and all are relatively out of shape.

From the press release: "Team NOVA includes Betsey, a hospital administrator who became severely overweight while recovering from surgery; Jonathan, a hard-charging CEO and father of five whose marriage is breaking apart; Sama, a reformed smoker mourning the recent death of her mother to a hit-and-run driver; Larry, a social worker and 14-year survivor of a serious heart attack; Xenia, a woman in her 40th year struggling with being an “aging sedentary physician” who wants to practice what she preaches to her own patients; and Steve, a Harley-riding former NFL linebacker, who sees a marathon as a novel challenge for someone more used to running short distances and then tackling an opponent.

Together with their seven other teammates, they undergo a battery of physiological tests by Tufts scientists to gauge baseline levels for weight, cholesterol level, maximal oxygen uptake, and other health and fitness factors. These same tests are performed again at the completion of the training to chart each runner’s response to increased activity." (I could have used that in training for Trail Mix).

This promises to be some inspiring tee-vee. I can really relate to deciding to take the steps to make that change from sedentary to active. It will be interesting to see what their bodies go through and be able to relate that to my own experiences.

see the youtube preview here

and the nova Marathon website here

Marathon Challenge airs Tuesday, October 30, 2007 at 8pm ET/PT on your local Public Television Station. (Nova is totally one of my favorite television programs).

100

This is my 100th post to this blog. Not a post to say I've decided to run a 100 miler. A quick "how do you do" to say that after icing and stretching my IT band feels about 75% better than it did yesterday, but I'll be swimming this evening, not running as I had planned.

Fluid goals, indeed. I am still planning on implementing the Maffetone training, but since there isn't an event or training for an event planned for the next few months, I'm going to keep my running in a holding pattern and build up the proverbial aerobic base. No real crazy mileage. I would like to come out of the holding pattern and be a strong 5-8 mile runner - and begin a build-up to my 50 mile training from there.

Also getting a little bit of artwork done and getting outdoors for the latter part of September and the vast majority of October and November. Next weekend is already the duck hunting opener. I'm headed up to Alexandria, I think with my Stepdad. We haven't decided on a place to hunt yet, but if years past are any indication, it will be a slow, warm opener wherever we go. Basically just getting out to get some sun and fresh air. I'm pretty lacksadaisical about getting birds anymore, and don't obsess about blinds and having enough shotgun shells to defeat the North Vietnamese Army. I just like being up there, driving the roads, taking a few pictures and spending time with my Stepdad.

I'm looking forward to running the farm roads and my path through the deer woods and along the swamp. The fairly soft, non-technical terrain will be perfect barefoot running.

Congratulations to Barefoot Ted who completed Angeles Crest 100 in 27 hours wearing Vibram FiveFingers!

Recovery Run? Nah, To Hell With That. Let's Hurt Ourselves!

I decided I've had enough resting. A week after Moose Mountain and I was pretty edgy, not having much time last week to work out. Work got nuts again and kept me there late every night since I got back into town.

I ran out at Afton on Saturday morning. Chilly morning! I almost could have used gloves. I kept the HR low and just wandered around the different parts of the park I tend to ignore because they're flat. It was a near perfect recovery run. No pain afterward, and everything felt all right with the world. Then I enjoyed a leisurely swim at the gym.

Sunday after having lunch at my Dad's house for my half-sister's daughter's baptism my dad and I went out to Crow Hassan park. He went on his mountain bike and I put on the Vasque's. I thought for sure I'd just take it easy and not do anything dumb like say, max out my HR on all of the sandy hills and run faster than race pace for an hour, but that's exactly what I did.

I think part of this Maffetone training will involve knowing just who I can run 'with' and not 'against.' I am soley to blame, and I took the bait after he went up a few of the hills. I just didn't want to hold back on the hills (up or down) and wanted to show the ol' man that mountain bikes just ain't quite as efficient in sand as two feet (can anyone say 'foolish pride?') I didn't even look at my HRM. I just ignored it and ran. Afterwards, I found out that I carried a ridiculous 185 average for the whole hour I ran. Also should have waited longer to run. The little food I had at lunch sloshed in my stomach the whole time. But...I did dust him going up a couple of the hills.

The sand out there was a big factor in the way I feel this morning - much like Sour Grapes, it took a lot of effort to move through it. I overused something in my legs and overflexed my achilles. In other words, I'm a little sore this morning. My IT band on my left leg is tight, and my heel feels like someone's stabbing me in it. So that was a good recovery run. Stupid.

I'll start the Maffetone Training this week. I guess Sunday was my last really hard run for a while.

Recovery and Resumption of Goal-Setting

I feel allright. Not only is that the name of a Steve Earle song I like, it's true. I do feel allright. I've not been running yet, as everything feels a bit crunchy right now upon application of running. But I think I will tomorrow a.m. The plan is to hit the pool tonight and do some easy laps and see where I am at tomorrow morning.

The only thing that's giving me any trouble is the knuckle skin on one of my toes is all swollen and cracked and painful upon bending. It's a weird thing. Almost like salt-water irritation. I've been putting tea-tree oil and Tinactin on it but it's about the same as it was on Monday.

I have been taking warm to hot baths for the last week as well. Some people like the cold or ice baths, and I love them immediately post-event or post long run -- but I've found personally I feel way more limber after a hot bath than a cold bath. I'm no scientist, but I believe any muscular waste product will drain out of the tissue during a soak in the hot bath and the temperature dilates capillaries and promotes blood flow to areas that need it. Those pesky 'micro tears.'

I was reading an article about recovery that also said one should only run 1 or 2 marathons a year. Ask any number of the people I kept company with last weekend if they agree with that! I don't think that applies to these ultra-runners. I don't yet consider myself one because I haven't done a 50 miler...so I'll be happy with the one 50K and the marathon I did this season and recover just like the article says. At this point, moderation might be the path of greatest wisdom.

So...When I begin running again, here are a few of my goals.

I will begin applying the Maffetone training methods when I begin running consistently again. This means...dialing in the HR alarm to go off when the HR goes + 149 (my MAF) and sticking to it, which also means no racing for a while. Which is really going to be a challenge. The goal here is to build up a great aerobic base to begin training for the 50 miler in December.

I probably won't be able to run with anyone for a while since I'll be slower than normal. I'll probably go so slow I'll be going back in time. I'll bring back some Bronto-Burgers for everyone when I get back. Yabba Dabba Doo.

It also looks as if my fall schedule is going to prohibit participating in the last two races of the MN Trail Running series anyhow. It must be a sign. Go slow to get faster...no racing...come back next season and best some of your times this year. Enjoy the MN fall and resume consistent running and working out. Add a 50 mile race to the resume in the spring.

Since this is a running blog and not a life-in-general blog, I'll just stick to listing my running goals.

However, I will say my goals in general are pretty fluid at this point. It doesn't take much to amuse me.

Just the Marathon, Please. That Should Suffice.

Oh boy.

That was a hell of a trip! From Friday morning's drive up through scenic highway 61 along the north shore, stopping to visit the 100 mile race aid stations, to Saturday morning's race...I am back now and have full strength internet and cellular conection.

First of all, I want to thank Larry and Colleen Pederson and their staff of highly motivated and dedicated volunteers for making the three fall Superior Trail Races a great event. I want to thank my friends, coworkers and family for putting up with my obsessive training for the past year. This was one of my favorite races this year. It is a well organized and staffed event that wouldn't happen without the aid station staffers, the people running the check-in, the HAM radio operators and the generosity of several sponsors.

I arrived at Caribou Highlands Lodge on Friday afternoon and began killing time by organizing my gear for the next morning. I ran into a few folks after the race meeting and wound up having dinner with an imposing cast of ultra runners who at once put me at ease and amplified the excitement I felt about what I was about to embark on. After all, I was "just" running the marathon. No reason to get worked up! Although seeing the peaks I was about to climb from the hotel balcony made me wonder if I'd done enough hill training.

The morning of the race I was taut with anticipation. I couldn't sleep, so I woke up at 4 and blew up oatmeal in the microwave, drank lots of water and coffee and watched hillbillies shoot bears in Maine on cable Tee Vee.

The time stretched on and on and I watched the 50 milers congregate and then leave for their race at 6 a.m. I figured finally I could get myself ready and then killed more time in the lobby waiting for the bus to arrive. Colin Gardner Springer was downstairs having spent the night at a rest stop and it was good to see a familiar face. We chatted for the whole bus ride, watching the elevation on his Garmin 305 dip down, down, down from where the bus left and level out on highway 61 and then rise up as we got to the Cramer Road trailhead and the start of the race.


I watched a hundred miler calmly eat a bowl of cereal and chat with some of the marathoners. I realized she had already run 77 miles. Wynn had already come blazing through here and won his 100 mile race. Surely, I could do this marathon.

The first part of the course was wholly like just an easy run through Afton's snowshoe loop. Lots of little hills. Singletrack. The contents of my RaceReady distance running shorts were weighing them down, making me feel like I had plumber's crack. I tied the knot a little tighter and ate through a couple power bars to ease the load.

I got in behind several groups of people all running roughly the same pace. I used them as kind of a buffer to keep me from going out too fast. I planned on using my heart rate monitor as kind of a spedometer, but that plan went out the window with my first power bar gel with 1x caffeine in it. I would carry an average 177 hr through the whole race.

After the first aid station, I decided to ramp it up a notch and pass the train of people I was behind. I was about to pass the engine when instead of moving as I said "On your left," she veered into me, making for an awkward situation. "It's okay," she said, "I can't hear out of this ear."

I looked up just in time to see Matthew Patten cruising along and high five one of his water bottles. I admire his can do positive attitude. It's infectious.

I was out on my own soon after that, and trucking along a noisy river. I learned early that if you're going to appreciate your surroundings, you'd better stop and appreciate them. Otherwise you run the risk of twisting an ankle or getting up close and personal with one of the billions of roots or rocks that comprise the Superior Hiking Trail. So I stopped and looked upstream, feeling the cool misty rush coming off of the water. It is quite a beautiful trail.

I crossed the river and was surprised by a senior citizen walking with a big walking stick who gave out a rebel yell as I rounded a bend. I cracked up instead of diving off the trail into the undergrowth and kept on plugging. I was feeling pretty good at this point, navigating well and managing a pretty decent clip. I kept reminding myself to save it for the last three climbs I had yet to make. I was also repeating my mantra - the ol' "I am mentally and physically strong." I think it was working!

I barely remember getting to the Britton Peak aid station. I was just dazzled by the WIDE OPEN SPACE after having stared at trail whizzing under my feet for miles and miles.


I didn't stop long at the A.S., just long enough to fill up water bottles and open the first of three small baggies of E-Caps that would save my race and my legs.

The climbing got a little more intense, I could feel it in my quads. I wish I could say I remembered at which point, or peak I had to fend off a tenacious runner at my heels while scrambling on hands and knees up over boulders for a few hundred vertical feet but I cannot. All I know is that it happened and I couldn't believe it when I saw the course flags sunk into the solid rock.

The ache of over fifteen miles of rough and unforgiving terrain sunk deep into my muscles and I realized I had hit my wall. Now it was time to break through it. I managed a feeble run up to the Oberg Mountain A.S., and was well taken care of by Kate Havelin. She urged potatoes dipped in salt, bananas, E-Caps and several cups of HEED on me. I sat down by my drop bag and re-tied my shoes. I regrouped. Slathered peppermint chap-stik on. I repeated my mantra to myself and motored out of the A.S. to cheers and a 50 mile runner coming at me who said "Hey! Nice Gaiters!" referring of course to my FABULOUS pink camouflage dirty girls.

I was determined. I felt strong again. I was going to make this climb my bitch. Then Adam Harmer passed me like I was standing still. After already having run 25 miles. Up Oberg Mountain. Some of us were hanging on trees. Some of us were begging for mercy. E-Caps. Anything. The climb up Oberg went on forever. But I thought about Wynn and Duke and the other 100 miles who had already come through here after nearly 80 miles. If they can do it, I can do it.

I peaked Oberg and saw Lake Superior and gave a mighty holler. A tiny voice from farther down the mountain echoed up: "are we there?"

I flew down Oberg and thought I was home free. Nearly turned an ankle on the boards that substituted solid ground in the gulleys.

I started climbing again. "What is this?" I thought to myself. "Why is there another mountain here?"

My water was almost gone. I had given my one remaining gel to a guy hanging on to a tree. No more E-Caps. I guess it's time to muscle down. Battling cramping legs I made it to the top of this Mystery Mountain and then tried my best to fly down. Solving the infinite puzzle beneath my feet. I passed a guy who was bitching about adding some free distance on to his run by getting lost. Then I started to wonder if I had made the same mistake since I was right there with him and had stopped seeing flags a while ago. I slowed to a walk and was contemplating turning back when a guy came walking down the trail and I asked him as calmly as I could "Am I lost or am I not?"

Talk about your philosophical questions.

He told me I was in fact on the right path. I ran as strongly as I could past hikers, frat boys in front of a campfire who casually asked me "want a beer?" as I ran past.

"no." I replied (not only do I not drink...to accept aid from outsiders is against the rules of the race).

Make it to the dirt road and finally to the finish, nearly a quarter hour past my predicted result in 6:14:00. I got my Moose Mountain Medal. Finishing felt good. Actually it felt great. I love that emotional rush that happens when you realize you're about to get it done.

I've already got my entry-fee check filled out for next year. I will have my revenge. Perhaps even in the 50 mile race if I should manage to get fast by then. Pain amnesia has set in and I'm already gearing up to train for the Graystone 25K in October.

It wasn't at all what I expected, but things really came together and I enjoyed literally every second of my time on the SHT. I stayed up as long as I could and watched the awards and congratulated as many finishers as I could. I also watched Julie Berg come in and finish the 100 mile race and get that monkey off her back. It was great to be surrounded with all of the people I have come to know and respect this year my first year of distance running. I felt really fortunate to be around a wealth of experience and passion for the trails.

That made leaving the next morning difficult, but all good things must come to an end. I prolonged my vacation by visiting my Grandma and being a lump on her couch for a night and eating everything in sight. Thanks, Grandma!

On to the next Adventure!

*sidenote...i'm realizing how many people i'm forgetting that i met, or who otherwise altered the course of this most recent journey in a positive direction. if i have omitted you, i still love you. don't worry.

Countdown

Just a day remains until departure for the Moose Mountain Marathon. I'm feeling all kinds of trepidation and anticipation. I'm trying not to psyche myself out, but also trying not to have unrealistic expectations of what's going to be.

It is what it is. If there's one thing I learned so far this season it's that. No speculation into the future, no dwelling in the past. The beauty of trail running is that it requires a presence that isn't found behind a desk, or driving to work, or sitting at home watching tee vee.

It's not about the shoes you're wearing (or not), it's not about the daily battles we fight (or not), it's just about making it up the next hill or over the next log. Usually with people who are like-minded and who don't mind driving three or four hundred miles to run a marathon or 50 or 100 miles on unforgiving and wonderfully tricky terrain.

As you might be able to tell, my taper is driving me into hellish introspection. I have taken a solid week off of running and have been stretching at home as well as soaking in hot water every now and then. Legs feel a little tight from walking around the State Fair on Monday (almost a marathon in itself). Otherwise, I feel okay. I have been battling a little virus since last week which has me congested, but I am visualizing defeating it and being in the best shape of my life.

I am going to emerge strong, rested and ready to toe the line in Lutsen on Saturday morning. I made myself a little reminder of my mantra to keep with me until I finish, and am also visualizing this rest as a coiling snake action. The time between now and Saturday morning is just gathering all of the kinetic energy and reserves and storing it to spring forward onto that trail and attack it...

hi ho hi ho it's off to work I go. many little tasks to complete between now and friday morning. many details to pay attention to. focus.