Marathon - Have run 1 trail marathon, (Grand Island) 3:55 (July 2007)
Ultra Marathons -
Farmdale 33.5 miles, 10/08 - 6:08
Riddle Run 28 Miles, 01/09 - 5:35 (run in 2-3 inches of snow)
Devil's Lake 50k, 07/09 - 6:22
Howl at the Moon 8 hour, 08/09 - 39.98 miles
North Country Trail Run 50 miles, 09/09 - 9:44
Farmdale 32 miles, 10/09 - 5:45
McNotAgain 30 Miles, 10/09 - 5:50
Red Rock Canyon Half, Las Vegas, 06/12 - 2:15
Short-Term Running Goals:
Keep running in the winter - 1st year in Eugene - fun!
Long-Term Running Goals:
Keep on Keeping on..
Personal:
Moved to Eugene in Autumn, 2012 - Track city USA!
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Miles:
This week:
0.00
Month:
0.00
Year:
0.00
Totals
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
168.00
1.50
4.50
0.00
174.00
Wed, Oct 01, 2008
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
0.00
0.00
0.00
2.00
Weather - 65 degrees, sunny.
2 easy miles, just taking it easy.
My crash at last Saturday's race has my subconscious mind worried. Last night I dreamt I was racing around a track and after a couple of laps experienced another body shutdown. I am wondering if I have lost my ability to sustain a hard pace for longer than a mile or two. I realize my allergies are the cause of this, and once they subside in November I will hopefully return to normal health, but it is unnerving to lose the ability to run hard in such a short amount of time.
If I try to go faster than 8:00/pace my breathing becomes erratic and my heart rate accelerates more than it should. I guess my body is telling me this is the month to take it easy.
Before my race crash last week I was planning to run a moderate long run today. The race taught me I am incapable of running fast during my allergy season, so I decided to find out if I was also incapable of running long.
I set out at 12:00pm sharp with the intent of running until extreme discomfort set in. The first few miles were slow and easy, at mile 4 I did some 200m sprints and my heart responded by over-acclerating its rate. I slowed down and decided to run easy for the rest of the run.
At the 3 hour mark I found myself in the middle of a South farms corn field. I stopped, telling myself I could not take another step. I thought of Dean K.'s method of picking a spot to run to. I decided to run 30m to a shrub. When I got to the shrub I picked a small tree and ran to that. I continued to do this for another 20 minutes until I reached Anderson Street, and then walked 30 minutes home.
On my run I realized that the reason I can't run fast is because the passages in my lungs are constricted, hence my body can't get enough oxygen. This is similar to training at altitude, and the inability to run fast at altitude. When looked at this way, I don't mind so much having to struggle to run 8:00 pace.
It has now been a month of "altitude" training, and I want to get off the mountain and run free again. To do this I must get my lungs back to normal. Meds might work but they cause unwanted side-effects. A possible solution is to restart my meditation practice. Sitting still for an hour breathing deeply has a calming effect on mind and body, and it just may relax the lungs enough to allow an improvement in oxygen flow.
It is 2 weeks to Farmdale, if I meditate for an hour every day I may see some improvement by race day. I will hope for the best.
My body must be adjusting to running with insufficeint oxygen, because today is the best I have felt in weeks. I ran easy to the woods, then decided to go moderately hard on my normal 3/4 mile loop. I was able to hold a pace of 7:00-7:15 for 3 loops without too much discomfort, even though my lungs were constricted.
This is a good sign if I can run hard with low oxygen, in a month when I am back to full oxygen capacity it will be interesting to see how fast I can go.
Tough day, thought there would be a chance of no run.
I woke this morning with an upset stomach, and soon after I was vomiting 7 times in 3 1/2 hours. After all food had left my stomach, I felt a little better, and had a little bit to eat. I took a nap in the afternoon but when I awoke I felt like another wave of vomiting was going to hit.
I lay in bed waiting for the inevitable, but fortunately I began to feel the nausea pass.I got dressed and put my running shoes on, and ran 1 mile in the rain. I burped 5 or 6 times, but I was spared having to vomit on a street corner.
Not sure how I will feel tomorrow, but one day at a time, I'm glad I got my run in!
Ran 5 easy miles under moonlight at the aboretum. Made a nice recovery today, about 85% back to normal. Energy was good, stomach a bit upset, but no vomiting.
Being a vegetarian, it is not often that I eat something that makes me ill, so I am surprised to have ingested tainted food. Have not figured out what it was, but I did have lunch at a Thai restaurant, so maybe I had some bad tofu?
Ran 3 easy miles at sunset, then 3 sets of strength exercises and stretching at the arboretum.
No stomach problems today, so fortunately a quick recovery.
My legs feel very fresh and strong. I am guessing it is because I am unable to run fast due to my allergies, thus my legs are spared the strain. I have put in 3 long runs in the past 4 weeks, but those do not seem to have had a negative effect, which makes me conclude that running fast is more stressful than running long.
Farmdale is a little over a week away, and I have been reflecting upon pacing strategies. The race website lists the 11 mile loop splits from last years finishers, which has given me a glimpse into the experiences of the runners.
A few of the top runners were able to manage even splits, although the first place runner blazed the first loop, then slowed considerably in the 2nd and 3rd loops. However, his first loop was so fast that he was able to maintain his position for the entire race. He must have been hurting in the final 5 miles, though.
The majority of the runners were unable to control their pace in the first loop, going too fast for the distance, and thus slowed in the 2nd loop, and slowed further in the third. The third loop is where many runners crumbled, some running 45-60 minutes slower than the first loop, which shows not only a lack of endurance, but discipline.
Another observation is that some of the younger runners fell into the trap of going out too fast, thus dying in the final loop. Perhaps this is because of their lack of patience, and also having too much pride - it has to feel good running away from the other runners for 2 hours, but their lack of foresight punishes them during the final 3 hours. It can't be fun being passed by older runners with only 5 miles to go.
It being my first attempt at such a long distance, I am almost certain I am going to be one of those runners who goes out too fast. Not because of pride or impatience, but because I have never run at 10:00 pace before. My long runs are at 9:00 pace, which I am afraid will be too quick for the distance.
I went to the track last week to time myself for a mile. Unlike earlier in the year when I was trying to run as fast as possible, this time I was trying to run as slow as I could. I wanted to see what pace my slowest possible running stride produced, and it was 9:50. It was painfully slow, just a bit faster than a walk. Yet some runners in an ultra move at 12:00 pace and greater. For this reason I believe I am going to be one of those people who dies in the final loop, walking dejectedly towards the finish line.
Allergies woke me at 3:00am, so I decided to go for a run. I was surprisingly energetic, and after 4 miles I started to feel pretty good, so I kept on going. The stars were numerous and bright and by the end of the run the moon was a drippy crimson setting on the horizon.
After the run I did 4 sets of strength exercises, stretching, and 30 minute walk home.
Spent the afternoon painting the house. I started this project in May, and today I finally finished. It was like an ultramarathon - if I contemplated the amount of time and work that needed to be completed, I would have given up long ago. Instead, I practiced my Zen, one brush stroke at a time, and 5 months later, I have a newly painted house.
After finishing off the house, I ran 4.5 miles at dusk. I am feeling pretty good these days in spite of my allergies. Running easy every day has given me a much needed rest from fast running. I know this is the Fast Running blog, but I can't run hard year round. After this Saturday's 32 miler (1 mile was lopped off the course due to flooding) I plan on running easy for 5-6 weeks, maybe even until the new year.
The maple trees in town are turning bright red and yellow, so I decided to run to Busey Woods and the park to admire the changing foliage. This is a beautiful time of year to run in nature.
I have been lucky this week, most of the days my allergies are not as bad and I am getting longer and deeper sleep, which should help me during my race this Saturday.
My legs are feeling great, no injuries, so I will be going to Farmdale at close to 100% muscle capacity. My respiration still sucks, but that's the way it goes, I will work with what I have.
The past two weeks I have been thinking maybe I should do some speed work to put some stress on my body, but I think that is a bad idea. I remember Bruce Fordyce saying that when you are not feeling at 100% running strength, most runners believe they need to work harder, but it is better to take it easy and do less. And I also recall Frank Shorter's famous saying "It does not matter what you do during the 2 weeks leading up to the marathon, the work done before this period is what matters". So running easy seems better than running hard this close to the race.
After the run 4 sets of strength exercises, stretching, and 30 minute walk home.
I ran 1.75 miles to the arboretum, then removed my shoes and ran 2 grass loops (1.5 miles) in a hard rain.
A high school cross country team was running grass loops also, so I hooked up with a small group and ran the best I have in a long time. I averaged about 7:00 pace, and my respiration felt about 90%. I was also excited about my ability to run hard in my bare feet. I no longer worry about sticks or other debris because my feet are now tough and flexible enough to withstand the pressure.
The 32 miler is just a few days away, and I am feeling good. The weather report is calling for a high of 62 and partly sunny, so should be a fine day for running in the woods.
I am not sure where to start, how to describe such an unusual experience. 3
years ago I never would have guessed that I was capable of running 33.5 miles.
I am still having trouble believing that I really did it.
The fun started on Friday evening. When I arrived at the hotel they told me
I was not on the reservation list, and they had no available rooms. I
handed them my Expedia receipt, and explained that I had already been charged
for a 2 night stay. The receptionist told me to take a seat while she tried to
figure things out. So I sat in the lobby eating a peanut butter and honey
sandwich, deciding what my next move would be. I could look for another hotel
in the area, or drive 2 hours back home, get up at 3:00am, and return to
Washington. After a 30 minute wait the receptionist told me they were going to
bump a late arrival because I had already paid and was present. I felt bad
about the person getting bumped, but she told me they would find that person a
new hotel. I wasn't going to refuse the room, and I felt relief that I could
now relax in my room and not have to endure 4 more hours of driving.
I decided to drive to Farmdale at 7:00pm after I got settled into my room.
It was only 10 minutes from the hotel. I picked up my racing bib and running
shirt. They had a fire going because the evening was cool, about 40 degrees.
They offered me some pizza, but I thought it would upset my stomach, so I
declined.
When I got back to the hotel room I reread an inspiring Western States
story, and then dozed off.
I arrived at the race site at 7:00am, took a 15 minute walk around the
grounds, and then readied myself at the starting line. They sent us on our way
at 7:30am. It was about 40 degrees, clear, and no wind - perfect! I wore 3 shirts,
gloves, and shorts. I was planning to ditch 2 of the shirts at the end of the
first loop, knowing that in a couple of hours it would probably be in the low
50's.
The ultra runners were grouped with the 8 mile runners, so I did not bother
trying to keep up with the leaders. Actually, after running 400m into the
woods, I turned around and realized I was dead last. I had to laugh, and could
not believe all of the ultra runners would be going out at sub-10:00 pace. I
can see why runners hoping to achieve a sub-5 hour time would go out quick, but there was only going to be 5 or 6 runners at the most who
would achieve that kind of result. I am not sure how slow I was running, but it
seemed similar to my 1 mile track experiment a couple of weeks ago, so it must
have been close to 10 minute pace, which seemed reasonable. If I could achieve
10 minute pace in the final loop, I would be very happy.
After a quarter mile I passed 4 or 5 runners in quick order because they
were walking tiny hills. I was planning to walk the longer hills, but we had
not reached any yet. I scooted along for a mile, but 2 women behind were
starting to annoy me because they were talking loudly. I decided to get as far
from them as possible, and went a little faster and slowed down when I could
not hear them any longer. I caught up with a man and a woman who were
running together at 9:30 pace. It seemed good to me, so I followed them for a few
miles.
Before reaching the first aid station we had to cross a creek at about mile 3.
I had not been aware of the creek crossing, but I had brought extra socks and
had them in my car near the starting line. I decided to change into a dry pair
after the completion of each loop, but I realized I would be running 24 of the
33 miles with wet socks.
When we reached the first aid station I asked how far into the course we
were, and they told me 4.5 miles. It seemed longer than that, and the man and
the woman I had been following agreed with me. I was not thirsty or hungry, so
I left the 2 runners and started off on my own.
I tried to keep my pace as moderate as possible. My plan was to delay the
onset of the death-march/wall until the 3rd loop. That required having a
knowledge of the causes of the wall phenomenon. Some things I have read declare
it is caused by a depletion of glycogen. This may be true, but there may be
more at work here. I hit the wall at the Wilderness race a few weeks ago at
mile 3, and I surely had not run out of glycogen. I also recall reading that
running at too high a heart rate for too long a time can cause the body to shut
itself down. I planned to eat while running, making sure my glycogen supply
remained steady, but I also had to make sure my heart rate never went beyond an
aerobic level. Since I do not have a heart rate monitor, I was going to have to
monitor my breath, making sure it remained easy. I was confident that if my
breathing remained steady I could cover the full distance without
crashing and burning.Well, that was the plan, anyways.
I passed a few more runners by the time I reached the 2nd aid station at
mile 6.5. I was feeling pretty good, not tired, but still hesitant about what I
was attempting to accomplish. I still had 27 miles to cover, so it was too
early to know how it would turn out.
After the aid station I began following 2 men and a woman on a tricky single
track trail with lots of little hills. The woman was directly ahead of me, she
had a knee brace on, and seemed like a tough runner.
Before long we reached the 3rd aid station, which happened to also be the
2nd aid station, I think we looped around it for a few miles and then did a
return trip. I was starting to feel warm, so I poured some water on my head,
ate some peanuts, and stood around for a few minutes to get rested. I asked one
the volunteers how many miles we were into the loop. "About 6.5", he
said. It did not seem right, as I had already been running for about 1:45. If
he was correct I did not think I was going to be able to finish the race,
because I was moving too slow.
I decided I needed to go a little faster, but I held steady and continued to
follow the 3 runners. Soon after the aid station we came to a beautiful earth
dam that was about 600m in length, and it towered over the countryside,
allowing a great view of the small creek and woods. When we got off the dam we
went into more woods, and soon reached the end of the loop. The volunteer had
told me mile 6.5, which is correct for the second station, but not the third.
The third was actually at mile 9.5.
When I reached the finish shoot I saw that it took me 2:01 to run the first
loop, which was about 10:54 pace. I had walked a number of the hills, and had
spent about 5 minutes at the aid stations, which put my actual running pace at
10:15, which meant, I hoped, that I had a lot of energy saved in the bank for
the next 2 loops. Throughout the first loop I continually thought, "the
real race does not start until the 3rd loop. The first loop is a test of will,
to see who will over-extend by going too hard."
I stopped at my car, changed out of my wet socks, ate some strawberries,
blueberries, nuts, and drank a can of V-8 and water. I had to pee, so I walked to
the porto-potty, but all 3 were full. I found a place in the woods and went.
When I was ready to go I had forgotten how to get on the trail so I had to walk
150m back to the directors tent and ask directions. He pointed to the direction
I had just come from. I looked at the clock, it was at 2:09. I realized I had
managed my time poorly, and taken too much time lounging around. I knew I
had some money in the bank, so I decided to run at 9:00-9:15 pace during most
of the 2nd loop. I knew I could negative split the 2nd loop, and I was looking
forward to passing the runners who had gone out hard in the first loop, and now
were slowing down.
It felt good to lengthen out my stride, and dry socks felt nice also. I was
surprised that my feet were holding up with no blisters. I started to pass a
number of runners, including the 3 that I had been following during the 1st
loop. They had obviously managed their time better than me and had started the
2nd loop sooner. When I reached the blond woman I slowed a bit and decided to
follow, because we were on narrow single track, making it difficult to pass.
About 1 minute later I looked up and saw her crumpled on the ground. I stopped
to see if she was ok. She got up slowly, said yes, and that it was her second
time falling. She was really tough. I followed her a little bit longer, making
sure she was ok, and when we got off the single track I resumed running at 9:00
pace. I passed 4 or 5 runners, and then came upon 2 guys who looked back when
they heard me and didn't seem to like that I was running faster than they were. I
passed them, and then we came to a long hill, which I walked. One of the guys
who I had just passed came flying by on the hill at about 7:00 pace. I was not sure what his idea was, but it did not bother me in the
least. When I got to the top, I saw that he was walking the downhill. I
laughed, and said, "are you sprinting the uphills and walking the
downhills?!". He laughed and said he was pacing the other guy, so I knew
he was just getting in a hill workout, and was not running the full 33.
I was looking forward to reaching the first aid station, because that would
mark the halfway point of the race. I was still running strong, and felt I was
expending energy well within my means. Once I reached the half way point, I
expected the struggle of the race to begin in earnest.
When I arrived at the aid station the volunteers seemed more concerned about
my welfare than the first time around. They were pushing me to take S-caps,
which I had never tried before. They told me it would counteract all the water
I was drinking. When they said this I realized I had not been drinking a lot
of water because it was fairly cool outside. However, I decided to go along
with their advice and I swallowed 2 caps and ate some pretzels. They tried to
get me to eat some nasty looking strawberry fig newtons, but I normally avoid
all junk food, so I politely declined and instead ate some peanuts. I poured
some water on my head, felt refreshed, and took off running again.
I now knew that I was approaching the critical miles of the race. At last
years marathon I hit the wall at mile 19. However, I ran hard for the 18 miles
leading up to that horrible mile, and today I had run easy the whole way. I
knew I had a chance to hold it all together, I just needed a little luck, and a
lot of determination to hit the right pace that would not throw my body off its
natural rhythm.
I passed more runners, who were looking fatigued and tired. I caught up with
a woman in her late 40’s who looked strong. I slowed down and ran at her side.
I decided to start a conversation, and discovered she had run 3 100 milers and
a number of 50 milers. She also told me she had taken a fall today, and
showed me her hand. It was swollen, maybe she had broken a bone. But she had a
smile on her face when she said, “I don’t need my hand to run this race”. Soon after
she stopped to walk, and I continued on my way. She yelled out to me, "I hope to
catch you in the 3rd loop.”
Before I knew it I had passed the other 2 aid stations and was already back
on the beautiful damn. At this time I noticed that my quads were starting to
get slightly sore. It was not very bad at this point, but I knew it was going
to get worse as the miles wore on. I saw two runners up ahead and I was gaining
on them. I had completed almost 22 miles and I was still going strong. Just
past the dam I caught up with one of the runners, it happened to be Chris M.,
who directs the Clinton Lake 30 miler, and whose blog I read regularly. I
introduced myself, and told him I was a fan of his blog. Just then we reached
the end of the second loop, and the clock read 3:58, which means I had run the
loop in 1:50, a big negative split.
Chris and I parted ways and I walked to my car, changed socks again, ate
some more fruit, drank 2 V-8’s, and swallowed 5 or 6 chocolate covered espresso
beans. I never drink coffee or ingest caffeine, so I was hoping for a big
energy boost from the beans. I grabbed a bottle of green Bolthouse juice and a
hummus sandwich, and started running. I realized I had only peed once in 4
hours. Probably not a good sign.
On my long training runs I had taught myself how to eat a sandwich on the
run, so as I ran mile 23 I chomped heartily into my hummus sandwich while
downing large quantities of juice. By the time I had finished my sandwich my
thighs were beginning to ache, but I had not hit the wall yet, which made me
happy. I decided to continue running at 9:00-9:15 pace. I soon caught up with
Chris, and I slowed down to about 10:30 pace so that I could talk with him. One
of the things he told me was that instead of shortening the course due to
flooding, the director had actually lengthened it to 33.5 miles. I was kind of
glad to hear this, because it made me feel less slow. We stayed together for 2
or 3 miles, crossing the creek, and then another runner came up behind us. At
this time I decided I needed to pick up the pace, so I said good-bye to Chris
and started to lengthen my stride.I still had good energy, and I was approaching mile 26, which was
encouraging. I ended up taking a wrong turn on the trail and ran 200m up a
hill. When I looked down I saw Chris and the other runner down below, following
another trail. I groaned and turned around to backtrack. I soon caught up with
Chris, passed him a second time, and then caught the other runner.
When I reached the 1st aid station at mile 26.5 I drank a lot of
water, took 2 S-caps, ate some pretzels, and talked with the aid volunteer for
a few minutes. He asked me if this was my second loop. I told him it was my
third, and he looked at me in surprise. I must have looked fresh, or looked like
a not very good ultra runner. My time was pretty slow, so I don’t know why he
was surprised.
I took off down the trail again. I was now into unknown territory, but
holding up good. I was expecting to have to run in discomfort, but about the
only thing I had to put up with was the ever-increasing soreness of my thighs.
The down-hills were now a drag because I did not have the agility to handle
them with grace. But my energy was still with me. I slowed down a bit, and was
now running about 9:30-10:15 pace, but all things considered, that was ok with
me.
I got into a zone and just chugged along through the trails, feeling kind of
odd in the head, like I was drunk. I started singing, which I rarely do. Before
I knew it I had reached the 2nd aid station at mile 28.5. Only 5
miles to go. If I could avoid the wall I would be able to breeze through them,
but if I lost my composure those last 5 miles would be hell. I poured 3 cups of
water over my head, rubbed some body glide under my right armpit because it was
starting to rub raw, ate some salty snacks, then got back into the woods,
pounding the tricky single track and navigating the hills like a drunk
staggering down an alley at 3:00am.
I kept chugging and chugging, my breath becoming a little labored, but still
manageable. I was now in the real race, the point where body is aching and the
mind is low on energy, causing the world to look a whole lot different than
normal.
When I hit the third aid station, the volunteer asked if I was on my second
loop, and looked surprised when I told him it was my third. Once again, I
decided either I looked too fresh, which I now highly doubted, or I just do not
look like a competent ultra runner. I actually double checked in my head if I
really had run 3 loops. I tried to recount my experiences, and decided that I
indeed had run 3 loops.
With only 1.5 miles to go, and not having hit the wall, I was feeling
ecstatic, and went running down the trail with very stiff legs, looking forward
to seeing the dam for the third time. Before reaching it I came upon another
runner who was with his pacer. I did not feel like passing, so I slowed
down and ran behind them. When we reached the damn they slowed to a walk, so I
plodded past and started to feel elated. I was almost there, 33.5 miles almost
complete, 6 hours of running in the woods. When I got to the last stretch of
woods I started to run quickly, giving it everything I had. Now I could breathe
hard, the adventure almost complete. I had avoided the wall, and could allow
myself the luxury of running at 8:00 pace for a half mile. When I saw the chute
I sprinted across the meadow and finishedin 6 hours 8 minutes.
My old friend from college, Rick, was at the finish, and when I saw him I
ran to him and gave him a hug and a big smile.
The run was over, the day a success. I loved every
minute of it, and I am looking forward to running another one next year.
I returned the rental car, and somehow managed to run 3 easy miles back home. My legs felt as flexible as concrete, but they loosened up the further I ran along.
I was almost certain I had no injuries from yesterdays race, but would not be sure until I ran today. I am happy to say that all seems normal. The only ill effect is extreme muscle damage in my quads, which should be 100% recovered in 7 to 10 days.
So I have made it to the resting phase of my training without getting injured, that is probably my best accomplishment of the year. For the next 5-6 weeks all runs will be easy, no speedwork, and no racing.
My legs are very sore, so I ran easy and short today.
After the run I did some upper body exercises, at least that part of my body feels normal.
They posted the results of the race today. I discovered that I placed 14 out of 66 runners. I am surprised I placed that high. Rachel asked me yesterday how I thought I placed, and I guessed 25 out of 50. I made a lot of mistakes out there, I think I could have run 30 minutes faster if I knew how to use my time better. But it was my first ultra, so I will hopefully learn as I gain more experience.
Legs felt better today, still sore, but flexibility much improved. Running subsequently was easier, I was able to extend my legs and run at 8:00 pace for about 800m.
After the run did 4 sets of strength exercises, stretching, and 35 minute walk home.
My legs are making a nice day by day recovery, I'm surprised how quickly my energy for running has returned. Just an easy 3 miles, then 5 sets of strength exercises, stretching, and 35 minute walk home.
Legs still on the mend, but I had a minor setback. Upon arrival at the arboretum I was feeling good and my pace unconsciously picked up. My left thigh rejected this small bit of speed and I felt a bit of spasm in the muscle. I immediately slowed and it allowed me to continue running.
Later in the day I felt a bit of swelling in the left thigh, so I have to make sure to run slow for the next few days to let everything fully heal.
Ran 1.75 miles to the arboretum, then 1 grass loop barefoot.
Legs are feeling better each day. My right leg is about 85%, but my left leg is still trying to recover from the thigh spasm 2 days ago. It did not cause me any problems today, but I could feel it when I was doing my strength exercises.
It does not matter how long it takes for me to recover, I am happy to have no serious injuries, and I am looking forward to easy running in the coming weeks.
After the run 3 sets of strength exercises, stretching, and 35 minute walk home.
I noticed I ran only 17.50 miles this week. That is the lowest amount in a long time, I guess it fits with the current plan - taking it easy....
First cold day for running this season. One day I am running in shorts and a singlet, the next long underwear, sweats, 3 shirts, jacket, hat and gloves.
I ran 4.50 miles on the arboretum loop to MBK and back, then 3 sets of strength exercises, stretching, and 35 minute walk home.
Instead of waiting until dusk to take my run, I decided to run at 2:00 pm so that I could get the most warmth out of the day. It felt pretty nice out there, and the leaves on the trees are at their best right now, a luminous cloth of bright colors which shades the world in a soft glow.
Ran around Busey Woods, legs felt 100% today, so it only took 10 days for me to recover from the race.
It is good I am taking a break now because the combination of cold weather and my end of season allergies is potent - it makes me out of breath to run at 8:00/pace. I notice, though, that if I can run very slow for 4 miles, my lungs loosen up and I can then run 7:30 pace with no problem. I did that today, and it felt good to move quicker than normal.
Thinking back to last year, I don't think I overcame my tight lungs until April, when I ran a 19:13 5k in cold, rainy weather. So I will have to run slow for the next 5 months. Kind of depressing, and I am thinking about not racing until then. I tried some races last year in the winter, and I had poor results each time.
My best months are July and August. When I was in Door County running my 100 mile week I ran consistently at 6:30 pace with more ease than my current 9:00 minute miles. I also ran my best 12k in early August, averaging 6:44 pace on hilly trails.
Knowing the above, I think I should only race May-August, May and June for tune-up races, and July and August for the real thing. For the remaining months only slow and steady running because that is all my body will allow.
During the slow months I need to keep myself motivated, so instead of running short and fast, maybe I can concentrate on participating in long, slow ultras. I ran my first ultra 2 weeks ago without having the ability to run fast, but it did not prevent me from running 6 hours at 9:00-10:30 pace.
My 1 year anniversary on this blog is only a couple of weeks away. Since I can only run fast 2 months out of the year, maybe I should call it quits here and just keep a generic blog. Afterall, this is the Fast Running blog, so what is the point of keeping a record of my slow, plodding months. I do like the abililty of this blog to quickly track all months and miles, so maybe I should stay for that reason alone.
After the run 4 sets of strength exercises, stretching, and 30 minute walk home.
A really great day for running, and I ended up going 3 hours around the South Farms, MBK, the Arboretum, Crystal Lake, and Busey Woods. I went easy for most miles, so I am calculating an average of 9:15 pace.
I felt best at 90 minutes, and ran between 8:00-8:30 pace for 20 minutes after that.
At the 1:50 mark I stopped at Strawberry Fields and bought a sandwich, fruit, and a drink. I sat under a nearby tree and ate, then started running again and stopped at the 3 hour mark.
I feel I could have gone another hour, but I felt it best not to push my body too hard right now, 3 hours is long enough.
Another great day. My lungs felt 90%, which is better than I have felt in 2 months. Consequently it was very easy to run, and I ran quicker than my normal plodding allergy pace. I even dipped below 7:00 pace when I was doing loops in Busey Woods.
I planned to do 4 miles, but with the day being so nice I could not resist running further. I wanted to get to South Farms but when I got to the arboretum I had already run over 8 miles, and I did not think it wise to go any further because of yesterday's run.
Afterward 3 sets of strength exercises, stretching, and 30 minute walk home.
