Saturday, April 27, 2013

One Mile of Racing, One Day of Recovery

Have you ever heard the philosophy that for every mile you race you should take one day of easy running to recover? If you race a 5K (3.1 miles) you should take 3 easy days of running (or complete time off) to recover fully. A 10K would be followed by 6 days of easy running to recover. Half-marathon = 13 days (about 2 weeks). Full marathon = 26 days (1 month). It makes sense to me. You can still run easy, but no tempo runs, no track workouts, and no races until that recovery time has been satisfied.

I think a lot of runners jump back into training too quickly. They race too soon. And, they often end up injured, or burned-out. So after your next race, celebrate your achievement and enjoy the time off from serious training. Take it easy. REST!

So, if you completed a 100-mile trail race, does that mean 100 days (3 months) of easy running to recover? Probably. The harder you pushed yourself in that race, the more closely you should abide by the 1 mile = 1 day of rest/recovery. If you run a 5K with friends at an easy pace, you can probably jump right back into training. If you really raced a marathon, you should take about a month (26 days) to recover. So back to my situation: 100 mile race = 100 days of recovery? Sorta. I have cancelled my planned Kettle Moraine 100K on June 1. It's too soon. I will continue easy running (and lots of off days) until I hit the 30 day recovery mark. Then I'll start doing slightly faster tempo-ish runs every week. Nothing real hard or real long. After 60 days, I'll be back to regular full training mode, but no racing. Then, after about 3 months (around early July), I'll consider a race if the body and mind are willing.

Of course, this still lets me recovery, train, and RACE the Howl at the Moon 8-Hour event on August 10! I'm looking forward to that race. Big time.

Thursday, April 25, 2013

Howl at Moon Registration Open!

Howl at the Moon 8-Hour race registration opened this week. Get in before it closes. It will fill up. This is the largest timed event in the country. It's always my "main event" of the year. Awesome race support, great group of runners, and an "easy" course that allows you to keep track of other runners and see them throughout the day.

I signed up already and hope you'll join me in Danville, IL. The race is August 10, 2013. Free camping, free beer. Need I say more?

Here are my past race statistics at Howl:

Total Races: 11
Low: 33.9 miles (2010)
High: 47.06 miles (2006, 2008)
Total Miles: 469.85
Average Miles: 42.7
Best Placing: 12th (2005)
Worst Placing: 99th (2010)

I plan on approaching, maybe even breaking, 50 miles in 8 tough hours. Online registration link above, here's the link to the race flyer. This year will be the year I break 500 total miles at Howl!

Tuesday, April 23, 2013

Race Condition Podcast: Featuring Me!

A triathlon (and ultra running) friend in Saint Louis, Rob, has started an endurance training and racing podcast. Running, biking, swimming...all to the extreme. Or at least endurance over sprint. His first podcast interview was...with me! Feel free to visit the podcast and check out my Umstead 100 story. Learn about minimal training (miles, not shoes), using Pepcid AC (even though I don't suffer from acid indigestion), the value of pacers and fat ass runs (not at the same time), why I raced in Hokas (but trained barefoot and in minimalist shoes), how my first marathon landed me in the hospital (but I was still hooked), and how a brand new sports drink helped me achieve my goal of reaching the "gold standard" for 100-mile races: 100 miles, 1 day. I'm not sure how great this interview was, but I think Rob's podcast has real potential.

Monday, April 22, 2013

Earth Day = Run Barefoot Day!

Today is Earth Day. It's also the anniversary of my sister's tragic death in 2006. I try and do something special every Earth Day to celebrate my sister's death (and life).  In the past, I've run all day. It was a good way to take time away from work and think about life. Today, I have to work...but I'll come home around 6pm and run barefoot on my local trails. Seems like a good way to celebrate Earth Day and remember my sister. Just me and my bare feet squishing in the soft muddy trails. Fortunately, the weather in central Illinois looks to be pretty nice--70 with some sun! Almost as if someone is looking out for me today. Still miss my sister.

Hope you get out today and run. Remember those killed and injured in the Boston Marathon tragedy one week ago. Remember your loved ones. Embrace your health and fitness. If possible, go minimal and remember mother earth too.

Friday, April 12, 2013

100 Miles, One Day

Last weekend I finished the Umstead 100-Mile Endurance Run. My time was 23:56. That's 100 miles in less than one day! Average pace was 14:22 per mile. I managed to place 80th out of 263 starters. Not bad for a 47 year old guy. It was my ultimate goal to finish a 100 in sub-24 and it feels great to have achieved that "gold standard" for ultras. When I crossed the finish line with only 4 minutes to spare, I collapsed at the timing table. The timing folks removed my ankle chip and handed me the "100 Miles, One Day" belt buckle. I was the last sub-24 hour finisher that day. For some reason, that made me feel even better. As I walked to the lodge, I couldn't help to feel sorry for all those runners that still had 6 more hours to run (the race ended at Noon, with a 30-hour time limit). I could barely stumble to my drop bag. No way I was running another step. I gave all I had and it was just enough.

Arriving at aid station 2.
Not sure where to start this race report. The weather was awesome--low of 40 at the 6am Saturday start, high around 65 with sun, then a low of about 38 early Sunday morning. No rain and only light breezes all day and night. Pretty close to perfect. I would have preferred a little cooler daytime temperatures, and some clouds, but there was nothing to complain about all day or night. The trail was in great shape. It rained Thursday into Friday morning, but there was no mud or puddles on the course. The hard-packed dirt/gravel surface drains extremely well. It was nice not having to worry about roots or rocks too--this course is very smooth and wide. Even at night, you could basically run without paying attention and not trip. In fact, my first night loop was done with no light for about 95% of the time. The only "obstacles" on the course were the hills. This race has lots of rolling hills! It never seemed flat. Umstead is certainly not a mountain race, but it's hillier than I thought. And a lot hillier than central Illinois.

Here is my race progress for each 12.5 mile loop (full splits available here):

1 = 2:23
2 = 4:55
3 = 7:37
4 = 10:30 (50 mile split)
5 = 13:44
6 = 16:59
7 = 20:18
8 = 23:56 (100 mile finish)

I'm pleased with my consistency, except for that last loop. I hit my 50-mile split of 10:30 exactly on target. The first four loops felt smooth and easy. The race director published pace charts for a sub-24 finish and suggested a 10:30 half-way split if you wanted to finish under 24 hours. That gave me confidence. Loop 5 was very difficult. I was feeling tired and was getting achy--especially my knees. And my feet. And back. Calves were sore too. And quads hurt. Basically, I fell apart between 50 and 62 miles. It was warmer during that time too. In addition to time on my feet catching up with me, I was dehydrated and lacking calories. Picture shows me running with a guy named Mel--he was hurting too--ITB and back issues. Mel stopped at 50 miles (in the picture, I was one loop ahead of him). Fortunately, my pacers were there for the final three loops!

Me and Mel on my 5th loop, his 4th. We were hurting.
This is where I need to give credit where it is deserved. If it weren't for Sandra and Andrew (my pacers and buffalo buddies), I would not have maintained my pace and would have finished much slower than 24 hours.  I would have walked more on each loop and simply given up on the sub-24 goal. They kept me moving and kept my spirits up. It gets lonely in the middle of the night. You've been running for 75 miles, still have a marathon to go, and it's dark, cold, and dreary. You are tired, hungry, and thirsty. Even with painkillers, your body hurts. It's easy to give up and walk...or even drop out altogether. With Sandra and Andrew as company, I managed to stay positive. They reminded me to run, to eat, to drink. They chatted when I needed the distraction and stayed silent when I was focused and moving well. Thanks guys!

Even with Andrew on that last loop, it was a struggle to maintain a reasonable pace. I thought I'd have about 15-20 minutes to spare for the sub-24 finish. Obviously, even with increased perceived effort, I slowed down and just squeaked in with that 23:56 finish time.

A few thoughts about...

Stomach flu: I still can't believe that 7 days before the race I had the stomach flu and could barely get out of bed and walk to the bathroom. Less than a week later I ran 100 miles on hilly trails half-way across the country. The human body is an amazing recovery machine.

Shoes: Cushioning is good on ultra long runs. I love minimalist shoes, including completely barefoot running, but I can't run 50 miles without some extra cushioning. Definitely helped to have the Hokas and Torins for this 100 miler. They are both extremely cushioned.

Eating and drinking: If you don't eat, you don't keep moving. If you don't drink, you die. My new sports drink from Tailwind Nutrition worked very well. It tasty good, was easy on the stomach, supplied calories and electrolytes, and was easy to mix at each aid station (brought my own powder and mixed with aid station water). I wish I pushed myself just a little harder to eat more and drink more during the race. I was definitely dehydrated after 50 miles and started to lose energy (more than just being fatigued) after 75 miles.

Medicine: Without Pepcid AC, I would not have been able to keep eating and drinking all day and night. I took 3 Pepcids over 24 hours and my stomach stayed under control. Same goes for Advil--without some painkillers, I would not have been able to run after about 62 miles. Everything ached, but my knees particularly hurt (probably the downhill sections beating them up). I'm always cautious taking any NSAIDS, but one Advil every 4-5 hours seemed reasonable. I didn't start taking any pills until the 50 mile mark.

Electrolytes: I took very few S-caps during the race. Maybe 10 pills over 100 miles. I simply ate salty snacks and drank my sports drink. If it was a hot day, I'd probably need more. In general, I think we worry too much about fluids and electrolytes. Drink when you feel thirsty. Eat what looks appealing, and supplement with electrolytes on occasion as an insurance policy against hyponatremia.

Aid stations: They are godsends, but also time wasters. Move in, move out. You need to maximize time moving forward. When you approach an aid station, think about what you want and need before reaching the first table. Be efficient. Let aid station workers fill your bottle while you eat. Have an organized drop bag and predict what you'll need on each loop. Even an extra 2 minutes adds up over multiple aid station stops.

Lubrication: Relube on a regular basis. If you begin to chafe, take care of the problem immediately. Early intervention will pay major dividends later in the race. Same goes for blisters.

Why I achieved a PR (beyond good weather and a reasonable race course):
The award for sub-24 finish!

Top 5 (in order of importance)
  1. Pacers for last 38 miles
  2. Pepcid AC to calm stomach
  3. Tailwind Nutrition sports drink
  4. Hoka Stinson Evos and Altra Torin shoes
  5. 50-mile night training run
Will I do another 100 miler? Probably not. I think if everything went well, I could knock off about 90 minutes. Unfortunately, that's unlikely. I could easily have a bad day and end up with a 26, 28, or 30 hour finish. Been there already. I'm satisfied with this 23:56 finish. For now, I'm targeting my 100K PR, then 50K PR, then a new marathon PR. That'll keep me busy for another year or two.

UPDATE: Here is a podcast interview of me discussing my Umstead 100 training, race experience, recovery, and future plans. 

This article is translated into Slovak language by Sharka from Everycloudtech
This blog post also translated into Latvian by Nadia Karbowska.

Wednesday, April 3, 2013

Altra Torin Shoe Review: The Hoka Killer!

I have yet to thoroughly test my new Altra Torin shoes, but what I've experienced so far makes me like them. A lot. I've worn them all day at work and loved how comfortable they were. I've run on the treadmill and roads (both short 5K jogs) and they performed very well. Compared to my Hoka Stinson Evos, these Torins are the hands-down (feet up?) winners. Both shoes are full of extra cushioning. That's where the similarities end. The Hokas are awkward, unresponsive, inflexible, heavy, expensive, and narrow. The Torins are beautiful, responsive, flexible, lightweight, reasonably priced, and have a wide forefoot. They are not perfect on any of these measures, but they are good. Add in the extreme cushioning (which also provides nice protection) and you have a pretty awesome ultra shoe! The only reason I've "put up" with the Hokas is because they do provide a high level of cushioning and protection--something I value for long ultramarathons. The Torins should do the same, but with greater "class." I actually like them. They look good. Feel good. Fit my feet. These shoes are Hoka Killers!

The Torins fit true to size--unlike my Altra Superiors and Instincts which were small (I had to size up from my normal 13 to 14s in both). Some people have complained about the lack of secure lacing--especially at the top--it's not been an issue for me.  Interestingly, the Torins have the least wide toebox of my Altra shoes (still large and roomy, but not clown-like as with the Superiors and Instincts).

I cannot fully endorse any shoe until I have more than 50 miles of testing on them. I'd feel better if I reviewed them after 100 miles. Well, I'll be using my brand new Altra Torins at the Umstead 100 mile trail race this weekend. In four days I'll know if they passed the real test of an ultramarathon. Come back next week and see my Torin shoe review update. Wish me, and my Torins, well as we strive to tame the Umstead 100 Mile Endurance Run. I'll have both my Hokas and the Torins at the Umstead 100. Kind of a head to head (toe to toe?) competition. Who's going to win?  My money is on the Torins.  

(Actually, I guess my money has already been placed on both shoes. No free samples for me. I paid retail for both pairs.)

UPDATE: Both shoes performed well at Umstead 100. I finished the race in 23:56. Had three small toe blisters (probably from the narrower toebox of Hokas). Still, the Hokas provided that extra cushioning that really helped late in the race--especially on downhill sections. I think the Torins are my go-to ultra shoe for up to 50 miles. Hokas for 50-100 miles.

Monday, April 1, 2013

What a Difference a Weekend Makes

Shit. Vomit. Cramps. Fever. Chills. Headache. Nausea.

What a difference one weekend can make when you are planning for a race. This past weekend I had either a stomach flu or food poisoning. It sucked. Big time. I lost about 4 pounds in 12 hours. I'm a skinny guy without much "extra" weight to lose! Now I'm over the illness, but feeling extremely tired, weak, and dehydrated. Not so bad if my race was a 5K a few weeks away...but my race is 5 days away and it's 100 miles! Yes, 100 miles in less than 5 days. I'm screwed.

What can I do now? Nothing, except rest...eat...drink...repeat. I have five nights to sleep. Four days to eat and drink. Maybe just enough time to recover and strengthen my body for a 24 hour assault on a 100-mile trail course. I have nothing to lose. If I DNF, I now have an excuse. If I push hard and fail, I have an excuse. If I succeed, I'll have an even better story to tell upon my triumphant return.

Wish me well. I'm not happy about this situation, but I'm realistic. If the race was nearby, I'd simply DNS (did not start). Since I can't refund my airfare, I'm going to Raleigh-Durham and I'm going to race this weekend. Scary thought.