Clinton Lake Ultra: 2014 Version

I started the Clinton Lake 30-Mile Trail Run back in 2007 and was the race director for its first 4 years (2007-2010). In fact, I started this blog on October 20, 2007 to help support the race in its subsequent years under my direction. This is my 824th blog post. Guess I was hooked on race directing and blogging! After I retired from RD duties in 2010, I changed the name of this blog from "Clinton Lake Ultra" to the current "Chris' Ultra Blog" to better reflect the transformation from race-centric to Chirs-centric. It's always been ultra and trail focused.

Bob and Mike took over as race directors from 2011-2013. They had a good three years as directors. Now it's time for the third set of RDs--Don and Ellen take the reins for the 2014 version of the Clinton Lake Ultra on March 29, 2014. Good luck to them. They've dropped the 10-mile race that accompanied the event under Bob and Mike's time as RDs. Personally, I like that decision. No need to water-down the ultra experience by adding a 10-mile run. There are plenty of shorter races that people can do...leave the ultras to the ultra crowd.

Here is the Second Wind Running Club information page for the 2014 Clinton Lake Ultra (race date = March 29, 2014). Check it out and register for the race if you want to challenge yourself at a small-town, home-spun, 30-mile trail ultra in central Illinois! You won't regret it. It's a great first-time ultra and a wonderful 93rd ultra/marathon (for me). Hope to see you on the trails around the north fork of Clinton Lake in late March.

Only Three Runs

The left calf is improving (still a little tight) and the right rib is bearable. I've even been able to incorporate some speed sessions into my training. Things are looking up! I've been experimenting the last 2 weeks with different runs and cross training/weights. My original goal was to do 4 runs/week--three hard (long for endurance, tempo for lactate-threshold, and intervals for VO2 max and leg speed) plus one easy. I'm not sure, but I think I'm going to toss the "easy" run off the schedule and just do three runs per week. This is basically the "Run Less, Run Faster" routine. If I also do 2 cross-training sessions/week, it will be exactly the same program. Here is a Runner's World article that features the system. I realize it's only been 2 weeks, but I am already enjoying the time off and the hard intensity workouts.

Here was my last "interval" workout from the treadmill (not as fast as I should go, but I was easing into this program). For my 3:25 marathon goal, paces should range from 6:15-6:30 per mile depending on length of the repeat. You can click on "View Details" to see all the detailed Garmin info and graphs. Pretty cool data.



And here is a "tempo" run from today, also on the treadmill (the blip on the graphs is me stopping to tie my shoe). For my goals, tempo runs are done around 7:05 pace (this one was actually a little faster!).



The third element in this program is a long run. For an ultra runner, the long run should be the easiest and least anxiety producing of the three key weekly sessions....but this program has fast-paced long runs (for me, around 8:15 pace for 15-20 miles). I am actually more comfortable with the short repeat/intervals and tempo workouts than the darn long runs! Crazy.

Wish me well in this new training endeavor. I'll post updates throughout the winter. For all of the runs, I hope to see faster paces at the same heart rate...or same paces at a lower hear rate. Best laid plans of mice and men! Hard to believe this "ultra runner" is doing less running...and actually hopes to perform better at all race distances.

If It Ain't One Thing, It's Another!

A couple of weeks ago, I strained my left calf. I should have known better. This has been a "regular" injury of mine and I know what it feels like as it is coming on. I should have pulled back and stopped running, but I didn't. Fortunately, I did stop before it was too bad. Now, over the last two weeks, I've babied the calf and things have gotten much better. The calf is at 90% right now. That's a huge improvement in just two weeks. Lots to give thanks for...until a new problem arose.

Now I'm sidelined by a rib injury! I was at the gym mid-week and felt a strain in my right side as I did some weights. I didn't think much of it at the time, but it got progressively more painful afterward and it's hurt every since. In fact, I have a hard time running without pain. Two very slow runs ended with me walking. Today's run was 90% walking. I thought after I warmed up, the rib would feel better. It didn't. It's hard to sleep since any time I roll around, it stresses the rib and wakes me up. Even sitting up or getting out of bed hurts...anything that engages my core also engages the rib cage! FYI, running engages your core. Hope this new injury heals up soon. I'm looking forward to some pain free running. I assume this injury is a strain of the intercostal muscles and should be fine without any special medical intervention.

If it ain't one thing, it's another. At least this new rib injury is a new one. I didn't think it would impact my running. Oh well, live and learn. Ribs are connected to running. And breathing. Hope ribs heal faster than calves. I knew weight-training would have it's risks!

New Training Plan: What Counts as Speed?

My new training plan (from last blog post) is going well. Sort of anyway. I have a slight left calf strain so I have not instituted the "hard" workouts yet. But the rhythm of the week suits me. Mon-Wed-Fri are gym days for cross training and/or weights. Maybe hill walking on a treadmill. Nothing running-related or too hard. No pounding on the body. Although, the weights are actually pretty hard. I probably need to adjust and do more repetitions with less weight. My intent is to develop a bit of strength and endurance through the various weight machines. Supposedly a good way to keep injuries at bay. We'll see. In addition to my left calf, I noticed my right knee is achy with the weights. It doesn't hurt when I run, but if I do leg extensions or try to balance on that one leg/knee, it hurts. I HOPE that strengthening the quads (especially the inner/outer ones) will help stabilize the knee and keep things under control. I've only been doing this for a week, so I should let my muscles adapt and not judge anything too soon. Extra bonus in all of this "free" time from running, but more time at the gym, is that my wife joins me for the gym workouts (she's not a runner). Fun having your spouse along for "training"--and she encourages me to try different equipment and activities (and isn't afraid to ask the gym owner/personal trainer for advise and guidance).

So, the new plan has lots of potential. Eventually, my calf will settle down and I'll start real speed sessions on Tuesdays and Thursdays. My notion of "speed" work are a combination of the following:

• Steady tempo run at about 80-85% HRR for 20-30 minutes
• Tempo intervals of 5 minutes each at about 85% HRR, with 2 minute jog intervals
• Progression run starting at 9:00 pace and ending at 7:00 pace
• Fartlek run with "random" injections of speed in an otherwise easy paced run
• Track workout of 400m/800m repeats (might do this on treadmill too)
• Long hill repeats (trails or treadmill) with jogging rest periods 

Most of these speed days will be a total workout of 4-7 miles, maybe 50% of the run pushed "hard." Very doable. I'll still monitor the HR and keep it all under control (less than 170 max, about 86% HRR). If things are going well after a few weeks, I might push to 175 max (~89% HRR). Higher heart rates are pushing VO2max--useful, but risky too.

The Saturday (or Sunday) long run will range from 12-20 miles. Sometimes on hilly trails, other times on smooth bike paths. I can see occasionally pushing the log run into "tempoish" territory. The other weekend run will be short and easy. Total of 4 runs per week, three hard, one easy. Sounds too simple. Hope this works!  It should help me focus through the winter and also provide me with a nice mix of speed, stamina, and endurance heading into spring.

Hope everyone has a wonderful Thanksgiving. Go for a run and appreciate your health and fitness.