Running Outside Your Country

I haven't done much running outside of America.  Plenty of runs and races outside of Illinois--who doesn't travel to ultramarathons around their region--but only one race so far outside of the States.  I did the Canadian Death Race in 2010.  Sorta. You can read my short summary of that experience from my August 12, 2010 blog post. While that race didn't go well, it sure did excite me about running, and racing, outside of my comfort zone. Canada was beautiful. Other countries must also offer gorgeous venues for running, right?

I wouldn't mind heading back to Canada for a race or two, and I already have my eye on a 2013 Nicaraguan 50km race, but those are for next year and beyond. What about today? Tomorrow? Next week? I have an answer to those questions!  I will be running, not racing, in Turkey and Greece this week and next. Just some basic, short runs to keep in shape and "see the sights" in a different way. Everyone visits the Blue Mosque in Istanbul, but how many run around it?  Millions of tourists walk (slowly) to the top of the Acropolis in Athens, but who runs around that sucker?  Hopefully me. I'll share pictures upon my return. Hope I don't get caught up in the Greek national elections...or the Euro Cup 2012 craziness...at least not too caught up.

Best part of this upcoming trip?  Meeting up with my wife who has been in Turkey for 10 days already. Running is awesome, but wives are pretty special too.

Week in Review: June 4-10

This week was a little weird.  My wife headed off to Turkey for a work-related program. I thought being solo all week would let me run as much as I wanted. Well, I must not want much. I barely broke 40 miles! Lots of chips, salsa, and beer, but a little light on actual running. On the positive side, I got in a 13+ mile run and had over 40 total miles for the week...with no injuries. I would have been happier with 50 miles, but I'll take 40+ with no problems. Here are the basic statistics (as usual, these include my walking warm-up and cool-down sections, plus a bit of hill walking). No racing, no fancy trails.  Just basic running on local well-groomed trails. Two full days off...hard to run when you are stuffed with chips, salsa, and beer.

Count:	5 Activities
Distance:	40.97 mi
Max Distance:	12.73 mi
Avg Distance:	8.19 mi
Time:	6:43:49 h:m:s
Avg Speed:	6.1 mph
Max Speed:	8.1 mph
Avg HR:	126 bpm
Max HR:	152 bpm
Avg Run Cadence:	77 spm
Max Run Cadence:	111 spm
Calories:	5,225 C

This week will get even weirder.  I head out to Turkey, followed by Greece. Not sure how much running I'll do overseas. I'll bring shoes, shorts, and shirts...and an intention to run at least every other day for 3-5 miles. If I can simply maintain my current fitness, I'll be fine. After I return from vacation, I'll still have a solid 6-7 weeks of training before the Howl at the Moon 8-Hour. Plenty of time for long runs and solidifying a good aerobic foundation. I hope.

Need Running Motivation?

Do you need a little extra motivation to get out the door and run?  All of us need that extra push from time to time.  Setting a challenging goal can help.  Listening to other people's goals can motivate you too.  Check out Kilian Jornet's goals that go through 2015 ("Summits of My Life"):



Maybe "running up" Mt Everest is too much for you?  Set your own realistic, but challenging, goal. Is there a mountain peak on your horizon?  How about a new distance goal--ever curious about a 100 mile trail race? Appalachian Trail traverse?  Run across your state?

Personally, I want to break 24 hours for a 100 mile race.  Possibly Across the Years 24-Hour event this December.  Maybe the Umstead 100 in 2013. I'd like to race an ultra outside the US too...I've got my eyes on the Nicaraguan Fuego y Agua 50K in February 2013!  (NOTE: A running friend, Rob, ran the race and has an excellent report here.)

Non race-related, I must do a Grand Canyon Rim-to-Rim-to-Rim run. Depending on the route, it's a 42-46 mile round trip. Lots of elevation change and the chance for both serious cold and heat all in one run!

What do you dream about?

National Running Day

It is National Running Day today! 

Get off your ass and go for a run. Not a bike ride, not a walk, not a jog, not a hike...go for a run. You can do that at least ONCE A YEAR, right?  Then, get going!

All non-joggers unite today.  It is our day to run. Reclaim the roads, tracks, and trails of America. Run early, run often. Bring a friend or neighbor along for the run. Colleague from work? Son or daughter? Spouse?  Everyone can run for a mile...or 100 meters? Give it a try. Maybe your passion will be infectious.

Week in Review: May 28-June 3

Don't stop believing. Keep the faith.

A good week.  It started off very hot on Memorial Day (mid-90s), then got rather cool in the middle of the week (60s), and ended with basic warm temperatures (70s-80s). While I didn't get the total miles I wanted for the week, I did get in two runs over 10 miles long.  That is a great start for me.  No injuries and I'm ready to escalate training in June.  May was a month of recovery and healing, June is for base-building, July is for pushing, August is sharpening and a taper for Howl at the Moon 8-Hour race. Here are my statistics for last week:

Count:	6 Activities
Distance:	44.75 mi
Max Distance:	10.99 mi
Avg Distance:	7.46 mi
Time:	7:27:32 h:m:s
Avg Speed:	6.0 mph
Max Speed:	8.9 mph
Avg HR:	128 bpm
Max HR:	153 bpm
Avg Run Cadence:	78 spm
Max Run Cadence:	108 spm
Calories:	5,765 C

I've learned a few things that are guiding my training for the next 68 days (count down for August 11 Howl at the Moon). With these principles in mind, I'll be well positioned to train intelligently, remain uninjured, and achieve my race goals.

1. Total mileage and "time on feet" is more important than pace (speed). I don't need to run fast, I need to run. A lot. I need lots of miles. I need long runs. I need time on my feet. If this translates into a slow pace, that's fine. Ultramarathons are not about speed (except for the elites). Even my uber-goal of 50 miles in 8 hours in the heat can be achieved at 9:36 pace. It won't be easy, but it is doable.  9:36 is not fast. Holding it for 8 hours requires endurance and stamina, not speed.

2. Rule of specificity--train in conditions similar to the race. Training needs to reflect where you'll be racing. Trails or roads? Hills or flats? Heat or cold? Howl at the Moon is conducted on a 3+ mile loop course on a variety of surfaces--but mostly grass and dirt with a few road sections. It's basically flat with only a couple of minor hills. Being run in the middle of August in central Illinois, the weather will likely be oppressive--hot, humid, and sunny. I need to simulate these conditions in training. Running on easy to moderate trails with some exposure to heat and sun will be ideal.

3. Heat acclimatization takes time and can't be pushed. Unless I try simulated exposure to heat (sauna, heavy clothes, dryer vents, etc) I simply need to take the weather as it comes. By running more late afternoon and evening runs (rather than mornings when it's cooler), I'll adapt slowly to the heat. It takes time and can't be pushed. Fortunately, you only need about 10-14 days to truly acclimate.

I still have the faith and I won't stop believing.  I can make my goal at Howl at the Moon!  Sure would help if it's a cool race day. Can't control the weather, but I can control my attitude and my effort. I need to keep my eye on the prize...only 68 days until Howl. No room for stupidity.