It's Official, I'm a Wogger

I'm a jogger.
I'm a slogger (slow jogger). 
Actually, I think it's official, I'm a wogger.
Wogger = walk-jogger. 

Sad, but true. I used to be a runner.  I ran with a spring in my step, jumped over logs, bounded over streams, danced up hills, and ran swiftly down ravines. It was fun. Heck, even when doing ultramarathons, I still felt like a runner.  I may have been slow, but who isn't when they are "running" 50K or 50 miles on trails?  At least I was tough and persevered. And if I was doing a short run, I had a touch of speed. Not super fast, but you'd have to put in some effort to overtake me. That was then...this is now.

Lately I'm not even fast enough to be considered a jogger.  At least joggers lope along at a steady pace without walking every freaking hill. At times I might be a slow jogger...but it's not long until I enter that walk phase and have transformed from jogger to slogger to wogger.  Let me introduce myself...I'm Chris the Wogger.  I walk, then jog, then walk, then jog. Eventually the jog becomes a "slog"...but the walking breaks still occur.  Sad. I'm not a runner anymore.

Sure, there are tons of excuses. The weather has been dreadful. Hot. Humid. Sunny.  Everyone slows down...but not everyone becomes a wogger!  I was the last "finisher" among my buffalo friends this evening. A single 5-mile trail loop and I can't keep up with the elderly, the injured, the kids. Even the buffalo that ran an early loop still wooped me. Of course, they are all runners and I'm a wogger.  Pretty soon I'll be walking with poles to assist me. Sad.

But not for long. I will be a runner again.  And the metamorphosis won't take long.  It begins on August 14...one day after the Howl at the Moon 8-Hour race.  I'll continue to slog along for 2 more weeks. Easy, slow, long, heat-riddled runs jogs. It's too late to change my training and race strategy. But after August 13, things will change.  No more listening to "Coach Jeff."  No more Maffetone heart rate training based on anecdotes. I still believe in effort-based training, but it's time to go with real coaches and science...I'm going with Arthur Lydiard and Roy Benson. There is a time and place for easy runs--but even recovery-style runs are at heart rates above 180-age (Maffetone rule). How about 65-70% of heart rate reserve?  Still easy, still aerobic, and still in the fat-burning zone, but with enough stimulus to actually assist in recovery and build a bit of aerobic capacity.  Of course, there will also be regular running in higher HR zones to improve running economy, lactate threshold, and VO2 max. Doesn't that sound wonderful?  Soon I will again be a runner!

NOTE: There is nothing wrong with being a walker. Or jogger.  Or hiker.  I simply prefer being a runner.

You Are Responsible

If you want to run faster...it's your responsibility to make the choices to get there (I recommend more fast paced runs).  If you want to run longer...it's your responsibility to get there too (I suggest more long runs).  If you want to lose weight, then do it--it's your responsibility (I might advise you to eat less and run more...at a slow fat-burning pace).  The bottom line is that you are responsible for your actions and you shouldn't make excuses or blame others.  True for running, true for life.  Don't blame the weather.  Don't blame your busy life. Don't blame the neighbors, friends, spouse, kids, dog, or boss. Take responsibility and be honest with yourself.  Note to self: don't use the hot and humid weather as an excuse to skip a workout--get out and run!  Whatever happens, you are responsible. You can take credit for your successes...and also your failures. No pointing fingers at others.

Here's a great post from one of my favorite bloggers (No Meat Athlete) on this very topic.  Re-read it last night and it still rings true. It's titled:

"The Belief That Will Take Your Training to the Next Level"

Don't you want to take your training to the next level?  It's a short post...go ahead and read it.

Every Day Gets a Little Better

This summer heat makes running pretty miserable. Knowing I may have to run 8 hours in this heat next month (at the Howl at the Moon race) scares me...but also motivates me to keep training. Train in the heat today and you feel tired tomorrow...but you get out again to run in the heat...and it gets a little better.  Not much, but a little better.  Training day after day leads to day after day improvements...almost imperceptible at times, but it's there. Baby steps add up. At least that's my story and I'm sticking to it!

Ran today on the treadmill at the gym. Wow!  Indoors, air conditioning, dry air, no sun...sweet!  I ran almost 3 minutes PER MILE faster with about the same heart rate as outside in the heat.  Felt great to run more quickly and recover immediately.  Guess I should take a break from the heat once a week to remind myself how fast I can be...or at least break the spell this darn heat wave has cast on me.  It's easy to get discouraged.  Today I feel good.  Tomorrow I'm due for another long run in the heat. In the middle of that run, I need to remember how I feel today.

Simulate Howl at the Moon?

This evening's run was ridiculous.  It felt like I was running in the 6th hour of the 8-Hour Howl at the Moon race. Hot, humid, sunny...stomach problems, tired, slow, sweaty, dehydrated. But not hungry.  I ate a full dinner less than an hour before running in the 106 heat index weather. My stomach was bloated from beginning to end.  I ate, drank a bunch of water, tossed back an electrolyte pill and ran the 5-mile trail.  I was miserable from start to finish. And it felt good too.  It really did feel like I was at the end of an ultramarathon. My mind was still fresh (that was new) but my body felt like crap.  And I barely made it home in time to visit the "restroom." It wasn't pretty.  But within an hour of finishing the run, I had washed up, changed clothes, and felt pretty good. Still thirsty, but not nauseous. This nasty run had an upside...I'm more prepared for Howl than I would have been with a "regular" run.  Doubt I'll intentionally try to repeat this "training tactic"--but it was a good reminder of what I'm trying to prepare for on August 13.

Remember, you can follow my incredible training at Dailymile:

http://www.dailymile.com/people/Chris71/

And if you use Dailymile, feel free to friend me and we can share training stories and comments.

Training is Working?

I think my training is working.  Or not.  I had a fantastic 18 mile trail run on Saturday and a short 5 miler Sunday.  Things felt pretty good on both runs. Then I ran this morning (Monday) and felt like shit.  What's up?  Is my training working...or not? Lots of up and downs. Seems like this has been true for the last 2-3 weeks.  Cycles of up and down. Terrible run followed by good run. Is it weather related?  Recovery related?  Work related?  Psychological?  Hell, I don't know. I'd be lying if I said I didn't care.  I do. Thought things were coming together.  Maybe they are...just not this morning.  My lungs are sill bothering me, but getting a bit better--maybe the allergy meds are finally working.

I'm going to continue my VanAaken/Lydiard/Malmo/Maffetone/Mittleman training plan based on effort and heart rates.  Keeping it easy (<150 HR) for all runs.  If that means walking, then I walk.  The heat is forcing me to slow down.  Frustrating at times, but for now, I still have faith that training is working.  I do seem stronger.  I recover from long runs, and hot runs, quicker than I did 4-5 weeks ago.  I need to continue focusing on lots of easy miles and long runs. It's all about getting ready for Howl at the Moon 8-Hour race. Slightly less than 4 weeks to go. Too late to change strategies now.  Keep the faith! (Yes, that's a link to a previous post--check it out). You gotta believe in SOMETHING.  Not sure where faith and reason collide, but I'm sticking to my training plan until August 13th. Once the race begins, I'll rely on reason and logic as far as I can...but eventually every ultra runner switches over to faith and belief...in self, others, higher being...whatever gets you though the last miles!

I'll let you know if I bounce back tomorrow. It's only getting hotter and more humid...this whole week! Still, I can persevere and come back strong.

Running is Simple

If you run, you'll become a "better" runner. Running is beautiful in its simplicity.  If you run far, you'll gain endurance.  If you run fast, you'll gain speed.  Run a lot of miles, you'll get stronger and build a serious aerobic base.  There are no short-cuts.  That's the beauty of the sport!  You get out of it what you put into it. If you skip runs, then you'll lose.  If you are consistent, then you win.  Of course, if you have a specific goal in mind, then you'll need to tailor your training toward that goal.  I want to run well at my next race on August 13.  It's an 8-hour run held on a 3+ mile loop course.  It'll likely be sunny, hot, and humid.  The course isn't hilly, just a basic mix of trail and road with slight elevation changes.  Two aid stations on the loop--about 1.5 miles apart.  So my training priorities are the following (in order of importance):

1. Long runs (15+ mile runs at easy pace to develop endurance)
2. High total weekly mileage (build an aerobic base)
3. Run in the heat (acclimate to hot weather)
4. Short barefoot runs (build foot strength...and be cool!)

Pretty simple.  No speed work needed. The long runs can be done at an easy pace with run and walk intervals. I need to test out eating and drinking schedules during the runs.  How much water and Gatorade should I consume?  How many electrolyte pills per hour?  What kinds of food work for me?  I've been testing anti-chaff lubricants too.  And I'll start to take ginger chews and Tums to calm my stomach during the longer, hotter runs. 

See, running is simple.  One foot in front of the other. Repeat.  If you are training for a race, try to emulate what that race will require of you.  Trails? Hills? Speed? Distance? Heat? Cold? If you prepare yourself in training, the race will be a piece of cake.  Hope I'm saying that the evening of August 13.

Worst Run of the Year

This morning's run was my worst in a looooooong time.  Maybe the worst this whole year. Maybe the worst ever.  I ran a fairly normal route--roads and bike path at Lake of the Woods.  Kept the pace easy, but I felt sluggish and tired from start to finish.  I wanted to cut the run short, but I ended up doing the full 10k route.  Barely finished without walking.  It just sucked!  I'm pretty sure it's a combination of being tired from this weekend's longish runs of 15+ and 11+ miles and the unearthly warmth and humidity we had this morning.  At 5:45am it was 76 degrees and close to 100% humidity.  Later today we'll easily break 100 heat index.  Usually these early morning runs let me beat the heat...not today!  I'm still struggling with allergies...or something with my lungs...so I'm not getting the best sleep either.  Plus, I tend to cough a lot at the end of my runs.  Maybe I'm finally getting fatigued with the increase in weekly miles?  Whatever it is, it sucks, and I want it to change.

My plan for the next few days when it'll continue to be hot and humid:

1. Concentrate on getting plenty of fluids and electrolytes
2. Run easy and take walking breaks
3. Run shorter distances (nothing over 8 miles)
4. Skip some scheduled double-days this week
5. Sleep more (and dose up on Benadryl Sudafed and Zyrtec)
6. If REALLY needed, take a day off from running

Hope you are running in cooler and dryer temperatures.  If not, take it easy out there.  Remember, all of these crappy weather running days will make us stronger.  At least that's what some philosopher guy said...

"That which does not kill us makes us stronger."
Friedrich Nietzsche

Warning to My Running Friends (and Enemies)

Pretty catchy title for a blog post, eh?  I'm not sure if I have any running enemies, and if I did, I'm not sure I would warn them about anything...isn't it counter-productive to warn your enemies? What about those running friends?  Sure, I suppose I have quite a few running friends and acquaintances...and those that read this blog and don't even know me...this post is sort of targeted at all of you!  Beware the ramblings of an idiotic and psychotic runner....

I had a turning point on July 1...actually closer to July 4.  This past long holiday weekend (Friday-Monday) saw me running quite a bit in the heat, sun, and humidity of central Illinois, USA.  On Monday, July 4th, as our country celebrated its independence from England, I celebrated my independence from laziness and lack of discipline.  Not laziness about doing household chores (that still remains), not work-related laziness (that's always been pretty good), I'm talking about running laziness and lack of discipline.  On Monday I decided to actually care about a race.  I have dedicated the next 6 weeks to REAL training for the Howl at the Moon 8-Hour run on August 13.  Now I have 5.5 weeks to go!  It's the largest timed ultra in the country and I'm pumped. 

What does this mean for me and you?  Well, Howl at the Moon is a long race conducted in the typical heat and humidity (with little shade) of a mid-August day in Danville, IL. For me it means serious dedication to running every single day--with double-days when possible.  It also means running in the heat.  And getting in true "long runs"--like anyone training for an ultramarathon should do.  It means inserting walking breaks and keeping my heart rate low so I can finish a scheduled run and be ready to run again that same day...and again tomorrow.  It means realizing I am targeting endurance and stamina, not speed.  I need high weekly mileage. I need long runs every weekend.  Essentially this is still "Summer of Malmo" type training, but without the speedwork.  Who needs track workouts and tempo runs if I'm trying to average 10:00 pace for 8 hours? 

What does this mean for you, my dear blog reader?  Not much unless you are registered for the Howl at the Moon race, then, watch out.  I will beat you!  I will crush you!  I will dominate you!  You better bring your diapers, cause you'll be shitting in your pants!  I'll be a giant among infants.

If you try and match my training, you'll get injured, and I will beat you.  If you don't match my training, you'll be unfit, and I'll beat you.  If you try to emulate my heat training, you'll be too fatigued to run for several days, and I'll beat you.  If you only run in the cool mornings, the hot race will crush you...and I'll beat you. 

Understand?  Get the idea?  Let me explain...

If your nickname is TC, then you better kick your training into high gear on the Michigan streets, tracks, and trails.  I'm gunning for you!  Bring your A-game or you're going down!

If your buffalo running name is Democratic Tom, you better bring your bicycle to the race...no way you'll keep up with me stride for stride.  Even biking, I'll take you down!

If your name is Glowstick, I'll pass you 4, 5, or 6 times and stomp on your bare toes.  It ain't gonna be pretty. Keep your heart rate low, and lift those bare feet fast and furious...still to no avail.

What about that ultrarunning legend known simply as "Legendary"?  Didn't you win a free entry into Howl at the last KRR party?  Might as well show up since it's free, but you'll need extra Crown Royale to soothe your pains of agony and loss.

Mr Clean better bring extra handiwipes...those tears will be flowing!  You're a pretty good photographer...bring a high-speed camera and catch the image of me swooping by you each loop. 

Even the real local ultrarunner of fame, Tracy T (Cougar Bait) knew better than to challenge me---she tried to up her training and got injured.  No Howl for her...lucky little runner. 

I could run with Ellen's new baby strung to my back and still kick her ass...and I'll kick her husband's ass at the same time.  Byroni?  More like Cryroni!

Cindy Crawford, or whomever that past Wisconsin champion runner is, won't be able to match my determination and persistence.  She'll melt like a block of cheddar cheese left on the side of the highway during the Badwater Ultramarathon.

Koooooon Dog? You even coming back from Austin, TX to run this thing?  Probably entered in the walker category again?  If you walk 30 miles, I'll run 60.  Double down!

Science Guy? Are you still running?  Haven't seen you in a while.  Maybe it's secret Howl training?  No worries.  Even the craziest science experiment won't help you...bring a magic potion...you'll need it!

Cuz Don?  Come on, you're getting old.  Shouldn't you be sowing seeds, picking weeds, or some other such farmer nonsense?

Ryan?  Wasn't Howl your first ultra last year?  You didn't even have the courage to go the full 8 hours.  I'll give you 10 hours this year and you'll still not beat me! 

Andrea?  You're a young newbie...even with your fancy pants "I get the summer off from teaching" so I can run 24 hours a day training you'll still go down hard.  (Although I'd like some of your ice cream roll at the end of the race.)

Judy? Smart lady.  You made sure a suspicious "hamstring injury" took you out of contention.

Rose and Riddle?  Interesting that you didn't even sign up for the race. Guess you two are smarter than I thought. Bring your cameras to the aid station...I'm going to put on quite a show! 

Nancy? Tricia?  Kelly?  You're all too busy with Second Wind Running Club stuff...too many distractions...you might as well just volunteer.  Us real runners could use a few good cheerleaders! 

Klop and Zimm from Farmdale?  Really?  Your fat asses won't last 6 hours in the race heat.  Clydesdales?  Is that the politically correct term for "large" runners that like to drink and eat a lot, but couldn't run a 100 meter dash if their life depended on it?

Any of you SLUGs that venture up from St Louis are wasting your time.  Even Brandon, that young stud that won the whole event last year...come on...53 miles?  Is that all you got?  Save the gas money and stay home. 

ScarFace? You're wiser than the rest. Even in retirement you know better than to even do this race. BUT IF YOU DID, I'd beat you too!

And if your self-appointed name is "The Fat Kid" you best bring that Challenge Cup trophy to the race...it'll be coming home with me!  You'll be lucky to finish 12 miles...while I rack up 50+ in 8 hours of pure S&M style running. Smack down, brother!

Did I miss anyone?  If so, I apologize.  I'll take you down too. I'm an equal opportunity "crusher of dreams."  Did I mention that I'm already in the Howl at the Moon "Hall of Fame"?  Yes, you should be shaking in your running shoes...or in your bare feet. 

Temporary moment of clarity...

I hope everyone has a great few weeks of training.  Enjoy the summer and I'll see you at the best race in the world...Howl at the Moon ultramarathon!  Best of luck to one and all.  My goal is to set a PR...that means 47+ miles.  Hopefully in the top 10% of finishers.  If we get a good weather day, maybe I'll reach my true goal of 50 miles. I have no need to beat or crush or humiliate or dominate any other racers.  If you have the courage to toe the starting line on August 13, then I'm on your side.  If you are volunteering, then you deserve a hearty "thank you"--we couldn't chase our dreams without your contributions.

Back to the insanity...

I'm going to kick a lot of butts on August 13...you better bring the best you got, and even then, it's going to be ugly.  I may not win, but I'll beat you!

...BRING IT ON! 

PS: When the Kennekuk Road Runners post the race entrant list, I'll post some predictions.  I'll tell you who the male and female champions will be, the 20 runners that will likely beat me, and the 280 runners I'll destroy (assuming about 300 entrants).

Mid-Year Running Goals Update

As I typically do on this blog, I set running goals for 2011.  We are now at mid-year and it's a good time to revisit those goals and see if I'm on track or not.  My 2011 goals can be found on this December 31, 2010 post. Essentially I had four main goals:

• Run every day of 2011 (keep running streak alive)
• Hit 50 miles at Howl at the Moon 8-Hour race
• Finish an ultra-marathon in FiveFinger shoes
• Set at least one new running personal record (PR) 

Goal #1 = Failed
My running streak ended on February 28, 2011 at 95 days straight.  I got a calf injury when trying to run  really fast on a treadmill and just couldn't shake it without taking a few days off from any running.  Stupid thing to do in the winter when my main goal was to build a solid aerobic base--thus the running streak idea.  Stupidity and lack of discipline killed the streak, but I learned a lot.

Goal #2 = Undetermined (Howl at the Moon race is August 13)

I have 6 weeks until race day.  I am behind in my training, but feel strangely optimistic.  I am seriolusly behind on actual long runs (15+ milers), but I've gotten in a good base of easy running with a touch of speed work. This long 4th of July weekend (Saturday-Monday) will tell me a lot about my conditioning.  It'll be hot (90+ degrees), humid, and sunny.  I plan on 4-5 runs over these three days--with at least 2 being 10 miles or longer.  Hope springs eternal!  I may still reach my goal at Howl at the Moon 8-Hour race.

Goal #3 = Not Yet

I haven't run farther than 15 miles in my Vibram FiveFinger shoes, but I think I could knock off a 18-20 miler right now.  That's still a ways from a 50K race, but getting closer.  And my barefoot running is going well too.  I can easily do 5-mile trail runs barefoot...and that will creep up to 7.5 miles soon. Need to mix in more asphalt barefoot running to toughen the soles.  If I can run 7-10 miles barefoot, then I can run 20 in VFFs.  Maybe that fall 50K in VFFs is still possible.

Goal #4 = Achieved!

I ran a 50-mile personal record time at the Potawatomi Trail Race in April (12:49 finish time).  Of course, it was my first 50 mile race...so any time would be a PR.  I'll still take it.  It was one of my slowest ultramarathons ever...but it counts.  And next year I'll knock at least an hour off that time!  (Looking forward to 2012.)  I may have more PRs at different race distances before this year is done.

The second half of 2011 has the potential to be quite good.  I have 6 weeks of training left before Howl at the Moon 8-Hour race on August 13.  Soon after Howl the temperatures will start to cool down and my training and racing should get faster.   I'll try to stick with my "Summer of Malmo" training plan until August 13.  That means as many running days as possible, most at a very easy pace, with a touch of speed thrown in each week.  My Garmin Forerunner 305 watch is motivating me to get more runs in and it should keep me motivated by providing solid evidence of improvement (pace and heart rate) on similar training courses.