Ultra Old Guy

Tuesday, April 27, 2010

FIRST for Ultra Running

To this point I've basically followed the standard approach to training for Ultra-running... run... alot. I've maintained my training at the 40-70 miles per week range, with 40 being the week after my post-race recovery week, and the 70 being two weeks before tapering into a race. In talking with other Ultra-runners, that seems to be the accepted methodology, and so I've simply adopted that to this point.

A few weeks ago, my wife brought home a book called "Run Less, Run Faster" from the Furman Institute of Running and Scientific Training (FIRST) at Furman University in Greenville, SC. My wife is using their program to train for her first 1/2 marathon. Of course, a title like that garnered some interest on my part, and so I did a little investigation. It turns out the PhDs there have looked at training for running as more than just running (novel idea!), and have an integrated training plan for up to marathon distances using a variety of cross-training events including swimming and cycling.

After reviewing their website, I decided to contact them and find out if they did anything beyond the Marathon distance. They responded within minutes of my initial contact, and explained that they don't have any experience Ultra running in their group, but they had a friend of theirs who is an Ultra runner, and had provided some input for him, and it seemed successful. They subsequently sent me the advice they'd given him, and his correspondence to them regarding the results he'd experienced. His reasons for asking for thier input, and his results from following their advice fit exactly within my experience and expectations, so I decided to follow their advice and start training based on that input.

So... my weekly mileage is actually going to go down! However, I'm now incorporating cycling, rowing, swimming, and power-lifting into my weekly program. I'll still run my events through the summer, but I think the "proof" of how this change in the training program will likely not manifest itself for a couple months. I have to assume that the Speedgoat at the end of July will be the first race where I'll be able to initially assess the effectiveness of this program. Should be pretty interesting!

That said, I'm looking forward to the Sapper Joe 50K on the 29th of May! The Sapper Joe also has a 25K and (new this year) a 15K, so for anyone who's up for a shorter version... register at Wasatch Running or mail it in (www.fatpackracing.com) and come join the mayhem!

Sunday, April 18, 2010

26.2 is no "walk in the park"!

Well, I finally did it... I ran a traditional marathon. The Salt Lake Marathon runs from the University of Utah "Olympic Bridge", to Sugar House Park, out to Tuscany Restraunt, and then heads back to the Gateway Mall fountain for the finish. I figured this would be just a little longer than my normal Saturday runs of 20 miles (give or take). Arguably, I figured I'd try to push past the "Ultra" per-mile-pace of 11 min, but figured that otherwise it wouldn't be too bad. Well... it was definitely different.

I knew the crowd would be a factor, but we were still dodging around people at 7 miles! By seven miles in any of the 50Ks I've run, I'm basically alone! The fact that there were aid stations every 2 miles or less was kind of cool (no carrying water), and there were actually "spectators" who cheered as you ran past throughout the entire race which was completely alien to anything I've experienced in Trail 50Ks.

Running on the pavement for 4 hours was a bit much... that stuff is hard and boring! I also pushed for 9 min miles and ended up with 9:34's (4:06.34) which is considerably faster than I run my 50Ks, so that could have had something to do with the stiffness I feel today; I actually feel like I ran 50K. Trails may be more variable in angle, steepness, etc, but that's what makes them more fun to run!

All-in-all it was reasonably enjoyable, and I'll probably do some more marathons, especially if my wife is running a 1/2 marathon that corresponds with one. I did see a couple of the guys I see at the Ultras, but between the crowds and the roads themselves, I'm going to stay with my trail-ultras for the most part. I'll post some photos as I get them from the promoter, so stay tuned!

Wednesday, March 31, 2010

24 hrs (recovery zone)

First off… THANK YOU EVERYONE! I definitely feel humbled by the support this MORE Project effort received. From my awesome volunteer support crew, to those who pledged and donated, to Paislee for being an AWESOME crew chief! You all have my utmost respect and gratitude!

Well, Sunday night was a blur as we got back, unloaded the car, and passed out. I was actually a tad surprised by how good I felt Monday, and my Chiropractor was likewise surprised by how relatively limber I was considering less than 36 hours earlier I was finishing up my 64th mile… I guess the training program paid off somewhat!

My right knee is finally back to normal today as well, and so the only real residual affect is some muscle soreness in the Anterior Tibialis, and the Gastrocnemius (likely due to the heavy use traveling over that crazy, off-angle, ankle-twisting, slick-rock landscape) and the feet. I think I’ll need to adapt some of my winter training to include some kind of trail running simulation, and some weight lifting to build up the muscles in the lower leg and around the knee. There was so much heavy pounding running on that slick-rock, that I think I’d have had greater endurance with some greater muscular support around my knees.

The feet issue is primarily the toes… I think I goofed on maintaining proper foot care. I know I should have changed socks more frequently (every 4 laps would have been smart), and probably applied a skin lubricant between the toes each sock-change. Likely would have made a difference. The other item is just the actual “impact” on the feet. They’re still a tad sore, so I have to assume that’s part of the equation, but I’m going to ping out to my more accomplished running associates and see what advice they have to offer.

Lastly, I’ve decided to adjust my race schedule for several reasons. I’m not going to do the Fruita race, and instead going to do the SLC Marathon. My pacing crew is doing the half-marathon, so I can run with them for the first 7 miles, and then Allen Steele from my office is running the marathon so I can run with him for the rest of it… assuming he doesn’t run me into the dirt! He is fast on his shorter runs, so if he’s going to hammer it that way for 26.2, I’ll have to fall back. All in all, 26.2 will be a better option than 50 considering I only have 19 days until the 17th and I’m still recovering from the 24hrs.

Sunday, March 28, 2010

24hrs... Not quite!

Well, after 19 hrs my right knee was rapidly swelling, and my 12th lap had taken almost 2hrs and 20min of extremly painfull limping to accomplish... So I called it a "day" and crawled into the car to try to regain some core body heat. After 4 hrs of fitfull, but at least warm sleep, I hobbled my way over to the finish area in time to hear the horn blast indicating the official end. My 64.44 miles was definitely not enough to place in the race standings, but will make a significant multiplier for all the pledges-per-mile for Paislees MORE Expedition, and that's what really counts!