I Get Knocked Down, But I Get Up Again

As stated in an earlier blog post, I failed in all of my running goals this year. That's OK, because I never gave up. I kept hitting the trails and tried to get back on track...often to be sidelined again due to work or injuries. I've taken care of the work problems (got a new job!) and I'm wiser about my training now. Things are looking up.

I might get knocked down, but I'll get up again. And again. And again. You can't keep me down. It's my new motto...and sort of an anthem for ultra runners. Here's a video that keeps playing in my head (it's now on my iPod):

Best Week of the Year!

It took me all year to do it, but I finally put together 7 straight days of good running on the last week of the year! This was my biggest mileage week for 2012. Even when I ran the occasional ultra race (typically 50km), the full week didn't break 70 miles. Here are the statistics for my best week of 2012:

Count:	7 Activities
Distance:	72.68 mi
Max Distance:	11.48 mi
Avg Distance:	10.38 mi
Time:	13:32:29 h:m:s
Avg Speed:	5.4 mph
Avg HR:	122 bpm
Max HR:	157 bpm
Calories:	9,225 C

Seven days, seven runs, almost 73 miles. Sweet. Kept the heart rate under control and burned some holiday calories. These are almost all trail miles with just a little road and bike path to connect the trails. This was one solid week!

Proud to end the year strong, uninjured, and healthy. I look forward to a great year of running in 2013. Goals for the new year are being formulated and will be revealed on January 1, 2013.

My Running Idols

My wife bought me the Scott Jurek book "Eat & Run" for Christmas (among other books, DVDs, and running related gear--thanks wifey). Scott is a 7-time winner of the Western States 100 Mile Endurance Run...and he's a vegan. That's a great combination.  He's been my running idol for quite a long time. Still, idolizing someone you've never met seems a little silly. I admire and respect Scott's running achievements and commitment to the vegan lifestyle, but I'm not sure he's an idol. For me, idols are closer to home. Here are four local running idols of mine, each of which I've had the pleasure to run with on numerous occasions:

Jeff and Bruce: These local buffalo runners are the most committed I've ever met. They both have an addiction, or at least dedication, to running that is quite rare. Jeff's seems to stem from a basic love of the sport, while Bruce's commitment and drive comes from a competitive spirit. Both have struggled with serious injuries over the last few years, but they both keep plugging along. They can't be stopped by a broken leg or hobbled foot. I run with Jeff every week, Bruce I only see about twice a year...but they both inspire me to be a better runner. You'd be hard pressed to find two more determined runners. I need to borrow some of their determination to spur me on to an Umstead sub-24 hour finish.

Gregg: Another local buffalo runner that has become worthy of the "idol" moniker. Gregg isn't as competitive or driven as other runners, but that's what makes him special...he creates his own adventures and is open to new challenges. Who else would join me for the Canadian Death Race? Or choose to run across the Grand Canyon (and back)? Or up Mt Baldy? I know one day we'll be trudging through the mud and roots of the HURT 100 miler in Hawaii. Gregg's one of the best traveling companions you could ask for...practical, pragmatic, and even-keeled. I look forward to sharing more adventures, and a few brews, with Gregg in the future.

Matt: I should have known the first day I met Matt that he was different. He arrived at our regular Thursday buffalo trail run wearing cut-off shorts and no shoes. And he brought a big jug of home-brewed beer. I've never met anyone so low-key, down to earth, and humble...and also accomplished as a hiker/runner. Pacific Crest Trail from start to finish (2600 miles)...Appalachian Trail start to finish (2200 miles)...and soon the Continental Divide Trail...start to finish (3100 miles). Impressive statistics. I need to implement some of Matt's laissez-faire attitude in my daily training. Less analysis, more enjoyment. Lots of smiles.

I do idolize Scott Jurek...he's one of the best ultrarunners of all time. But I also admire a few local runners that aren't bad role models either. Thanks guys. With only 97 days left until the Umstead 100, I need as many good role models as I can find.

Look Back on 2012

Time to look back on 2012 and see if I met my self-stated goals. I'll spare you the details of what major goals I had planned for this year (you can see my January 1, 2012 post here), but let's just say they were lofty...and I failed. I failed on every single one of them. Here is the quick run-down:

1. Run 2,012 miles
I will break 1,500 miles this year, but that's a far cry from 2,012. I missed this one big time. My excuse is that I was injured after Riddle Run (end of January) and struggled for 3 months to get back on track. Never really got over that calf injury until this summer. Oh well. 

2. Set at least one new personal record
Nope, I didn't set any new PRs. Heck, I rarely raced this entire year. If you allow funky distances, or PRs for specific races (rather than standard distances), then I did set a new Riddle Run record. That was a good run and a great way to begin the year. Too bad it didn't last.

3. Run 50 miles at Howl at the Moon 8-Hour
Not quite. Instead of a new PR, I got a big fat DNS (Did Not Start). I was just recovering from injury and didn't even think I could get 20 miles so I skipped the race. This one hurt.

4. Do a 10-mile run completely barefoot
No, my longest barefoot run was a little over 5 miles. Good, but not a new barefoot PR for distance. 

Basically, I failed across the board! 

I'm blaming an early year injury combined with an insane work situation. The work deal has been taken care of with a new job...the injury thing will be taken care of by a renewed commitment to being patient and disciplined. These failures don't bother me...well, at least not too much. They motivate me to be super-focused for 2013. In fact, my 2013 goals are already brewing and will be presented on January 1. 

Maffetone vs Van Aacken vs Lydiard

I've been running mostly aerobic for the past 12+ months. I keep my heart rate monitor on and it beeps when I exceed a certain level. Usually, that level has been around 150 or less. It's based on a combination of Lydiard, Maffetone, and Van Aacken. Actually, I guess it's really the Van Aacken standard credo of not to exceed 150. But it matches with the easy aerobic Lydiard zone too and is slightly higher than the Maffetone cut-off. Here are those different guidelines:

Maffetone = 180-age (with a slight adjustment based on past run history)
= 180 - 46 + 5 = 139
Zone = 129-139

Van Aacken = 150
Zone = 135-150

Lydiard "easy aerobic" = 60%-75% Heart Rate Reserve (HRR)
% HRR = % (Max HR-Rest HR) + Rest HR
[My MaxHR=190, RestHR=50]
Zone = 134-155

When I analyze most of my running over the past year, it has been mostly Maffetone aerobic (below 140). I rarely hit that 150 "HR beeping" barrier. To increase my current fitness, I need a change. I still will focus on primarily aerobic runs, but with a higher threshold. Plus, I'd like to mix in more variety. I'm swapping Maffetone and Van Aacken for Lydiard. By allowing a heart rate up to 155 for easy and long runs, I allow myself a quicker pace, but still will be running under control and primarily aerobic. The next Lydiard zone is "sub-threshold" (or marathon-pace) at a heart rate of 75-80% HRR (for me, 155-162). At a heart rate of around 163 (HRR of 80-85% or 162-169), I am heading into tempo-paced runs and my lactate threshold. Nothing wrong with this HR or pace, but I need to be prudent when venturing into this zone. For me as an ultrarunner, I don't think I need to exceed 169. Fast track intervals will possibly bring greater fitness, but at an extreme risk. I'd rather be conservative and stop at tempo runs. My basic winter training week will look like this:

MON: walk or rest
TUES: 7 @ 134-155
WED: 6 @ 155-162
THUR: 7 @ <135
FRI: walk or rest
SAT: 20 @ 134-155
SUN: 5 @ <135

I'd like to aim for 25-30 miles each weekend, split between Saturday and Sunday as necessary. Once spring comes, I'd like to add in tempo runs (HR=162-169). 

AARP and Ultrarunning

I guess everyone is able to join AARP when they turn 50 years old. I haven't reached that milestone yet. But I don't dread that age anymore. When you are in high school, people in their 20s seem old. Then you hit 20 and those in their 30s are elderly. Then you hit 30 and those in their 40s are aged. Then you hit 40 and...you get the trend. I don't see 50 as old any more. I still see 60 or 70 as rather old...but I'm sure that will change. In fact, today I realized one of my ultrarunning  idols, Marshall Ulrich, is 61. The guy rocks. In fact, AARP made a video of him to promote "my generation" success stories. Getting older doesn't mean slowing down. I hope I'm still running ultras when I am in my "retirement years." Check it out:

Umstead, Just Umstead

This week I decided to skip the Fuego y Agua 50km race in Nicaragua. It was the right choice.  February 16 will come too quickly for me to be prepared. With a new job that started just 2 weeks ago, and a looming 100 mile race in April, I need to focus and maximize my time and energy. Doesn't hurt to save money too. Nicaragua will be on my radar the following year. For now, it's Umstead 100 miler...all the time! That April 6 race date is fast approaching and I feel unprepared. I can't be distracted by other crazy races. I need lots of long runs, lots of aerobic miles, and a few nearby races. Next up is the Riddle Run 28-mile Fat Ass event on January 26. I've run this event 13 times in a row. No need to stop that run streak in 2013. I'm ready for RR14! Rumor has it there may be a new distance added to the venue...50 miles of snow and ice-covered trails seems appealing to a 100-mile runner in training. Maybe.

For now it's about wise choices every single day for the next 3+ months. I have about 15 weeks (104 days) until the Umstead 100 Mile Run. No room for errors. I will focus on Umstead, just Umstead, and nothing else.

Best Trail Shoes of 2012

The year is coming to a close, so the obligatory "look back" must be done. Today, I look back and pick my favorite trail running shoes of 2012. Trail shoes received a lot of attention this year and the minimalist movement hit the trails full-force in 2012. I consider myself a "minimalist" runner, but I'm pragmatic.  I'll run local trails barefoot, but I can't run a race barefoot, nor can I run long barefoot. I need tools to help extend my range. The key is finding tools that allow my body to move naturally through the environment. I want shoes that assist my feet, rather than restrict them. With that in mind, here are my three favorite trail running shoes of 2012:

1. New Balance MT110 ($85)

"The New Balance MT110 gets a slick new look with a reworked upper and outsole on this light and nimble trail shoe. Metallic mesh brings a fresh design to the soft yet durable upper. The outsole is fully lugged from heel to toe, for excellent grip on many surfaces, and the flexible midsole moves with your foot to navigate through rocky and technical terrain. With a thin rock plate for added protection, this all-in-one shoe will be your best friend out on the trail." (Running Warehouse web site)

This shoe has almost the perfect mixture of weight, traction, protection, and ground feel. It comes in at about 8oz and has a low to the ground 4mm heel to toe drop (18mm/14mm stack height). The forefoot is wide and allows your feet to remain uncramped. It has a thin rock plate to protect your feet against sharp rocks and roots on the trail. The plate makes the shoe less flexible than I normal want, but it still has a reasonable amount of flex. I can't say this shoe is "the best" at anything...it's just a fantastic combination of really good traits. Whenever I reach for a shoe before an ultra race, this sucker almost always ends up in my hand...and later on my feet. It's one of the most solid trail shoes I've ever worn. I have about 400 miles on my current pair now...and it's still going strong. Biggest PRO: Great "jack of all trades" type shoe. Biggest CON: Nothing really--it's good at everything, not necessarily excellent, but also not bad at anything (although the upper does let in a lot of dust).

2. Altra Superior ($95)

"The Altra Superior is the embodiment of high-performance minimalist trail running. This lightweight trail shoe offers a zero drop platform and a foot-shaped last to allow for a more natural stride. A rugged outsole inspires confidence on a variety of trail surfaces, while a removable rock plate beneath the sockliner offers protection when you need it, so you can focus on the trail ahead." (Running Warehouse web site)

All of the Altra shoes are zero drop, this one has a stack height of 12mm. Its listed weight is about 11oz. (Tends to run small, I needed size 14 when I usually wear 13--it weighs about 13oz). It's a heavier shoe than a normally wear, but the extra weight must be balanced well--I don't notice it during my runs. This shoe has a very wide toe box that makes it very comfortable to wear for longer runs. Plus, the rockplate doesn't interfere with flexibility (plus it's removable). Traction is good, but it seems to hold onto mud more than other shoes. I've been looking for a good "100-mile trail shoe"--the Superior may be my solution. It's soft, comfortable, and protective. Feels good when running or walking...and I will be walking during ultra events that go more than 30 miles. I only have about 50 miles on them so far, but I look forward to adding more and more miles on them soon. If it helps me complete my next 100 mile race, it'll move up to the #1 spot as "trail shoe of the year for 2013." Biggest PRO: Extremely comfortable. Biggest CON: Slightly heavy, even for a trail shoe.

3. New Balance MT1010 ($110)

"The New Balance MT1010 is a light and nimble trail shoe that keeps a cushioned and protective ride. It's flexible design has a natural, more minimal feel and allows for narrow turns and quick rock dodging. All the while, the fairly padded midsole compresses gently over hard ground, allowing you to feel the terrain without feeling every stick and pebble with it." (Running Warehouse web site)

I bought this shoe because I thought it would be the MT110 with extra cushioning  That is sorta true, but not quite. It has the same heel to toe drop (4mm, 23mm/19mm), but it feels more isolated from the trail. Guess that's the extra cushioning. It's also less flexible (but more protective). The first few runs felt very mediocre. I wanted to return them for another shoe. But they started to feel better with each additional run. Now, with about 75 miles on them, they are a solid performer. Good traction, good protection, and a generally wide forefoot. It stills feel a bit too removed from the trail, but it doesn't bother me anymore. I think this shoe can be a good choice for 50km to 50 mile trail events. Biggest PRO: Cushioning and protection. Biggest CON: Feels isolated from the trail (but improves with time).

Running Ultramarathons is Crazy

I recently took a new job and now have a whole fresh slew of colleagues to chat with about running. Or more accurately, I have plenty of new folks who now call me crazy. In my old workplace, people had gotten comfortable with me going into the weekend with anticipation of a 50km trail race or 8-hour timed ultra event. And they listened to my tales on Monday morning when I recapped how the race unfolded. To them, this was a normal pattern of conversation. Of course, this cycle gets old, and the tales become less intriguing, when told every month. The 50km needs to turn into a 50 mile race before capturing colleagues' attention. Soon, the 50-mile race needs to transform into a 100km event to inspire admiration. Finally, even 100km races become normal and only 100 mile trail runs receive the appropriate level of awe. For some reason, the 100-mile races never failed to amuse...those stories always ended with "Chris, you are crazy." Unfortunately, I don't do many 100 mile races. By the way, marathons don't even deserve mention...they are basically training runs. So, in my old job, I just became "Chris the runner" rather than "Chris the crazy runner."

Enter the new work group. Yesterday, I happened to be chatting with several new friends about my "welcome the new employee" email that was about to be circulated. It included a small mention of my running. That was enough to encourage questions...Run often? How far? Do you do 5K races? Ever run a marathon?  You can imagine my response. Yes indeed, I do run...often...at very long distances...and I have raced from 5Ks to marathons...and beyond. Yes, beyond the marathon. Within seconds, I was casually talking about the Umstead 100-mile trail race I was registered for in April. Then the questions started...

• How long does that take? 
• When do you sleep? 
• What about food? 
• Don't you get tired?
• Why?
• Don't you get injured?
• You do realize that you are crazy?

Crazy. Yes, everyone called me crazy. That's the kind of respect ultrarunners deserve!

I suppose running ultra distances (beyond the standard 26.2 miles of the marathon) is a little different. Not sure it counts as "crazy," but maybe it does.  I'm a little too entrenched to make a non-biased judgment. I find it normal. Many of my friends also run marathons and ultras. Guess we are, to put it kindly, "special people." Yes, we are special...and maybe a touch crazy. Crazy can be good.

Anyway, I feel at home in my new position. The people are friendly, competent, and fun. And they find me crazy. It's all good. It's refreshing to have a new group of people that find me crazy. I'm running out of people that don't know I'm an ultra runner. Running is what I do. Running long is my "thing." And, at times, it may indeed be crazy. Wonder what happens when my new colleagues find out I also run barefoot!

A New Era

I am entering a new era in my life, work, and running!

The last few weeks have been fairly intense at work. More accurately, the last 2 years have been intense and stressful. My running has suffered. My overall life has suffered.

Finally...things have changed. This week I left my old job of almost 20 years and took a new position. I'm still on the same college campus, so it wasn't the craziest of job changes. I love working with all the faculty, staff, and students on a big campus. Nothing gets boring. There is always work to be done and it's usually different every single day. Unfortunately, my old job was housed in a service unit that was getting little attention...and even fewer resources. It became difficult to carry out our services in a high quality and timely manner. That gets old. Fast. I tried to change what I could in the unit and my own position, but nothing seemed to work. The only option was to resign my position and seek employment elsewhere. I actually resigned twice in less than 3 months...that's possible when you are literally holding two job titles! Pretty crazy. Anyway, I'll miss my old work colleagues--they were kind-hearted, responsible, and competent. I won't miss the job itself.

So what's the lesson here?  If it ain't working, try a change to make it better. If small changes don't work, maybe you need a big change or a clean break. This applies to life and running. Maybe it's your job, maybe a relationship, maybe your running. If you're happy, keep on going in the same direction...if not, change. You have more control over your life than you think. That includes your running. If you're in a running slump, then change something! If you never race, then switch it up and race. If you only run short, then start running long. Only do roads? Get onto a trail. Run barefoot or in highly cushioned Hoka shoes. Run solo or with friends. Run a  5k or an ultramarathon. Do something different. Change.

I have no idea whether my new job will bring me the satisfaction I desire, but I feel confident it was time to change and I took a step in the right direction. I have high hopes for my new position...and I have faith that my running will become better and more enjoyable as old work stress melts away and leaves more time for care-free running.

I feel like I've made a jailbreak and I'm finally running free...