Training for Howl at the Moon

On June 1st, I begin my training for Howl at the Moon 8-Hour race. I'll basically have 10 weeks until race day on August 10. That's a long enough period to establish a training effect, but not so long that I'll lose focus. So, what kind of training do I have planned? What will prepare me for an 8 hour race? What are my priorities?

The main focus needs to be endurance. I need to have the ability to run for 8 hours without stopping. I may insert walking breaks, but I won't stop! To develop endurance, I need to have plenty of long runs in my training. My plan (thanks to my buddy Jeff) is to simulate the race day event by doing a long run Saturday morning at 7-9am, taking a break for 4 hours, then doing another long run from 1-3pm. The real race goes from 7am to 3pm. In training, I'll run 4 of those 8 hours. This should get me physically and mentally prepared for the 8-hour race. Plus, on Sunday, I'll toss in another 2 hour long run. To acclimate to the heat expected at Howl, I'll do many long runs in the heat of he day.

Endurance is the key to keep me moving forward for 8 hours, but endurance alone won't get me the pace I need to rack up lots of miles. To accumulate more miles, I need a faster pace. A faster race pace means I need more speed and stamina in my training. Tuesdays and Thursdays will be my "faster running days." For now, I think Tuesday will be speed-focused with track workouts, hills repeats, or fartlek runs. Thursday will be more stamina-based with either a tempo or progression run.

Of course, with hard workouts, you need rest too. Rest translates to recovery and rebuilding. Stress plus rest equals strength! Monday and Friday will be complete "off" days. Wednesday will be an easy recovery run.

Here's a quick example weekly summary...

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
OFF	60 minutes Track, Fartlek, or Hills	45 minutes Easy	60 minutes Tempo or Progression	OFF	2 hours at 7am, 2 hours at 1pm	2 hours
Rest	Speed	Recovery	Stamina	Rest	Endurance	Endurance

Any thoughts on this plan? What would you add or subtract? I intentionally list runs by type and MINUTES rather than miles. This will keep me focused on the purpose of the run.

NOTE: Only 71 days until the Howl at the Moon race! It's going to be epic.

Review of Garmin 310xt GPS Watch

I've had a Garmin Forerunner 305 GPS/HR watch for about 2 years. It's been a good training companion. But a few weeks ago, I upgraded to a Garmin 310XT GPS/HR watch. When I first bought the 310XT, I mentioned a few positive things in my May 9, 2013 blog post. Now that I've logged over 100 miles with the new watch, it's time for a review.

Short summary: I love the watch, but hate the heart rate strap.

Longer list of positives and negatives...

PROs:

• Long battery life (approximately 20 hours). This is important for longer ultramarathons (anything around 50 miles or more) and extremely long training runs. The old watch would barely made it 8 hours. Now I have a great cushion of 20 hours--should be good enough for every race except 100 milers...unless I run my next 100 in under 20 hours! 
• Waterproof to 50 meters. Not a big deal for me since I'm not a swimmer or triathlete. It does give me greater confidence when running in the rain or crossing deep creeks where my hands are under water. Yes, I've had river crossings were the water was well above my waist! 
• Slightly smaller size than 305 (but still rather large). Not a big deal since this isn't meant as an everyday general watch. Still, it's nice to have a slightly smaller watch for running. I do like the large face for seeing all the data during and after runs. 
• Wireless ANT+ data downloads (thanks to that little USB stick in the above picture). This is a great feature! Love that it automatically downloads when close to the computer (and automatically uploads to Garmin Connect). Yes, I am lazy.
• Auto upload to Garmin Connect. Related to the ANT+ downloads. Pretty cool that it then uploads to my Gamin Connect account. I'm going to be getting really lazy soon. 
• Both vibration and tone alerts (HR, pace, distance, etc). You can pick alerts for pace, heart rate or distance and have audible alert (tone), vibration alert (watch shakes), or both. I use the vibration alert--it works great and I don't bother my running companions with the "excessive HR" beeping. 
• Auto pause feature (pauses timer when you stop, auto start again). If I stop to tie my shoes or get some water or talk to a friend on the trail, it pauses automatically. And starts again when I begin moving. I am definitely getting lazy!
• Quick lock onto satellites. Faster than the 305. Never was a big issue, but it's nice that it works a little quicker.
• More data screens on watch (4 screens, 4 pieces of data each). 16 pieces of data at my finger tips--and there's an option to automatically scroll through all screens as you run. Nice.
• More data choices to display (love the current and average % heart rate reserve). I use the current heart rate, average HR, current heart rate reserve, and average HRR as my main screen.

CONs:

• Premium "soft" heart rate strap that digs into my chest on every run, with serious chafing, often drawing blood! The older plastic strap was not the most comfortable, but it never really chafed. This new one is ridiculous. Searching the web, I found this to be a common complaint...with a fix. (Full description of problem and solution can be found on DC Rainmakers' blog post.) Basically, you tape the plastic transmitter and lower section of the soft strap so it can't dig into your chest. I've now used the tape fix on several runs with success. Why should I have to "fix" a brand new premium soft strap? What's wrong with Garmin? 

Overall Summary: I highly recommend this Garmin 310XT GPS/HR watch. I bought mine as a factory refurbished watch (with HR strap and warranty) for $185. It sells new for about $225-250.

Hoka Shoe Ad?

Came across this Hoka One One short video on their web site. Pretty cool video, but is this really relevant to shoes? I suppose it fits their tag line of "Time to Fly."



I still like my Hoka Stinson Evo shoes, but they are reserved for really long runs and races. I prefer my Altra Torins and Skecher GoRun Rides for most of my runs.

Running Motivation Video

A well-made collage of running (or athlete) related motivational clips from around the world:



Happy running! No excuses...get out there and run! Rise and shine.

This is Where Running Trouble Starts

It's funny, but injuries tend to strike at odd times...and they are usually preventable. When we are coming off illness, or recent injury, we tend to be conservative and don't re-injure ourselves. When we are in a slump, we usually don't get injured either. Sure, we might push harder to break through that slump, but often, we just wade through and eventually improve. Based on my past profile, the most dangerous time for me--the place where running trouble starts--is when I'm running well.

Yes, when I'm running well, that's when things go wrong. When my training runs are going smoothly and the paces are quickening, that's when I tend to do too much. I want more. I want longer runs and I want faster runs. It's fine to want those improvements, but it's dangerous to think you deserve those improvements. When your running is going well, it's time to look back and see why it's going well. It may be a good time to take an extra rest day and consolidate those gains. Why keep pushing? If you push harder, eventually your body will break. Accept your improved fitness, enjoy your health, but don't get greedy.

Ah, greed. It gets all of us. I get greedy when I'm running well. I think I can push harder and achieve even greater things. I'm coming off one of my best running achievements ever, a sub-24 hours at the Umstead 100 Mile Endurance Run, and I am beginning to feel invincible. It took about 4 weeks to recover and now I'm logging regular miles at reasonable paces. I'm getting in shape! I'm running well and I'm thinking about racing a lot. Not just finishing races, but setting new personal records at distances from 100K to 5K. That's crazy. This kind of thinking will get me injured before summer is over. I need to step back, look at what I've achieved, and set reasonable goals for my future training and racing.

I'll slowly ramp up my total miles over the next few weeks. I think my paces may improve, but that won't be my focus. Everything will be monitored by my trusty heart rate monitor and I'll stay in certain zones. My main easy runs will be kept under 70% heart rate reserve (148 for me). Long runs are allowed to reach 155 (75% HRR). Once a week, I'm allowed to throw in a tempo run at 80-85% HRR (162-169). No speed work at this point. This controlled program should encourage further aerobic development, but not risk injury. I'll do a shorter race here and there to test my fitness, but the main goal for the entire summer is the Howl at the Moon 8-Hour race on August 10. Running 8 hours in the summer heat requires endurance and heat acclimatization. It doesn't require speed.

If I have the discipline to hold back in my training, I'll remain injury-free and become a stronger runner. If I let my goals get out-of-hand, I'll become injured and never make it to the starting line of my goal race. This post is my reminder to remain disciplined and train smartly.

My Garmin 310XT GPS/HR Watch

I am the proud new owner of a Garmin 310XT GPS and heart rate watch. I've used a Garmin 305 for the past 2 years, but felt it was time to upgrade to this newer model. Why? Because I like shiny new gadgets! Actually, the three main reasons were extended battery life (20 hours vs 8 hours), automatic ANT+ wireless data downloads, and the quicker satellite lock-on. I purchased the new 310XT with HR monitor from Amazon (factory refurbished) for $185. My old watch has found a home with a work colleague new to running (and with $40 less in his pocket).

Running reviews of the watch are quite positive. Here are the two people that got my attention the most:

Fellrnr: "Best Running Watch"

DCRainmaker: "Garmin Forerunner 310XT In Depth Review"

I never had problems with the Garmin 305, but I think the auto wireless download feature of the 310XT, along with longer battery life, will make my running easier--at least the "data tracking" part of running. Now I can use the watch for all my ultra races. Not sure I really NEEDED this new watch, but after my awesome sub-24 performance at Umstead 100, I DESERVED a reward!

Since I haven't even used the new watch yet, you'll have to wait on a full watch review. Hope to utilize the watch tonight, tomorrow morning, and every run afterward. Running is a simple sport, but that doesn't mean we can't make it more complicated with fancy running gadgets!

Only 93 days until the Howl at the Moon 8-Hour race in Danville, IL. Time to kick my training into high gear. I'll be sharing my data from the 310XT watch so you can follow along as I transform into the aerobic beast I've always dreamt of becoming.

UPDATE: After one week, I'm loving the new Garmin 310xt watch...but hating the new "soft" HR strap! The strap, underneath where the plastic transmitter goes, is chafing the hell out of my chest.  When I say "chafing," I mean cutting into my skin and drawing blood on runs as short as 5 miles! Here's a fix from DC Rainmaker's blog: http://www.dcrainmaker.com/2012/08/how-to-fix-heart-rate-strap-chaffing.html

Howl at Moon Goal: 9:36 pace!

I want to run 50 miles at the 8-Hour Howl at the Moon race this August. That translates to a per mile pace of 9:36. That's a pretty steady pace for a full 8 hours! Especially since this race is held in mid-August in central Illinois---lots of heat and humidity (plus the course is mostly exposed to the sun).  I've broken 47 miles twice at this same race. Maybe 50 miles is possible. I've never really trained for this race before. If I get in lost of overall miles, many long runs, and plenty of hot-weather runs...I might just be able to accomplish this goal! Maybe. I think I'll need to throw in regular tempo runs and progression runs so the 9:30 pace will feel extra comfortable. I did tons of very slow runs heading into the 100 miler---now it's time to pick up the pace.

Of course, training is important, but it's not the only key to success. I have three new elements to my race plan:

1. Pepcid AC to calm my stomach. I usually get a sour stomach in any hot-weather ultra. It rises it's ugly head around the 5 or 6 hour mark and I really slow down. In addition to feeling uncomfortable, I stop eating and drinking. No fuel is bad for ultras! If I can conquer my stomach issues, then I'll conquer the race.

2. Hoka shoes (plus Altra Torins) to ease the stress and fatigue in my feet. Sore feet aren't the worst thing for 8 hours, but if I can stay "fresh" I'll have a much better chance to maintain my race pace. I often change shoes in the middle of an ultra and that usually gives me a lift. If I can rotate the Hokas with the Torins, I think my feet will be happy and my mind will let me keep pushing the pace. More running, less walking.

3. Tailwind sports drink instead of water and "whatever drinks aid stations provide." Tailwind seems to go down smoothly and keeps me hydrated and fueled. I'll need more calories than it provides, but if I sample small bits of food at aid stations (pretzels, chips, bananas, etc) I should have my calories dialed in well enough to keep going. Same with electrolytes--an occasional s-cap to supplement the Tailwind drink should be fine.

With better training, combined with these three changes, I have a chance to break 50 miles at Howl. Seriously, it's possible!

I have 100 days until the race. Wish me luck.