Wednesday, August 28, 2013

Most Miles You've Run in One Week?

When runners get together, especially after races, discussions often turn to race times. What's your 5K pr? Marathon? You've run an ultra? Then there is usually a switch to training and weekly miles. How many days do you run each week? How many miles? How fast?

I've had these discussions with runners and non-runners alike. I hate talking about personal records. Those are too personal and individual. If you ran a 17 minute 5K as an 18-year old, and I ran a 19 minute time as a 45 year old, which is "better"? What if your PR was in cool fall weather and mine was in the heat of summer? Tracks vs roads or trails? Too many variables. Many of which we have no control over.

There is one topic that intrigues me--maximum weekly mileage. What's the most miles you've run in one week? You have control over that! You can slowly up the miles until you hit your melting point. Or just decide "this will be my running week" and go for a new PR in weekly mileage! No need to wait for race day...you can try for a maximum mileage week any time you feel ready. Young or old, you can accumulate a lot of miles in one week. And it's a personal accomplishment that doesn't depend on other runners. You simply try to exceed your past high mileage week.

So, what's your biggest mileage week?
Have you broken 50 miles?
100 miles?
More?

I'm proud to state that my biggest mileage week totaled 303 miles. That's more than most elite runners have ever achieved. Pretty cool. And I did it in the middle of summer in hot and humid Illinois weather. Kudos to me! Still, I could have done more that week. I basically gave up after breaking 300 and just tacked on those extra 3 miles. I could have pushed harder and exceeded 325. Maybe 350 would have been possible. I doubt I could ever break 400 miles in 7 days...but I often think about it. If I really tried it again, I'd shoot for 333. Seems symmetrical.

How about you? When's the last time you really pushed a full week of running? If I can break 300 miles in one week, you can surely match or beat me. Go for it!

Sunday, August 25, 2013

I'm a (real) Runner (again)

Hey folks, I'm a real runner again! Just thought you'd like to know.

Ever since last summer, I haven't really run well. I trained for a 100-mile race (and rocked that race in under 24 hours), but I just plodded along through the fall, winter, and spring. After the April hundred, I recovered, and proceeded to train for the August Howl at the Moon 8-hour race. With summer weather, my training again fell into "slogging" through my runs. No real goals, no real fun. I sort of hoped for the best, but knew things were not going that well. I didn't log that many miles, and most of those miles were pretty slow. I didn't feel like a runner. I felt like a jogger, walker, hiker...anything except a runner.

Now that the Howl race is over...and I managed 41 miles in 8 hours...good for 33rd place out of 300 starters...I have a new running philosophy. I just run. I run when and how I want. I take days off. I don't set any goals. I have no alarms on my watch. I might run fast, I might run slow. I'll sometimes run long, other times short. Roads? Tracks? Maybe. Most likely trails...because those feel better. I want my running to feel good and be enjoyable.

I've only been running like this for about 2 weeks, but I already feel like I'm a new runner again! I'm running easy, but the pace is faster. I'm enjoying EVERY SINGLE RUN. I'm really impressed with how my pace has picked up without extra effort. In fact, I think in the past, it was HARDER to force myself to run SLOWLY. It wasn't natural. I now run by what my body feels like doing--typically keeping everything under control and never breathing hard. If I had to characterize my effort, it would be the top end of easy. Definitely below tempo (lactate threshold) pace. Slightly faster than base fat-burning aerobic pace. The last two Thursdays, I've done a tempoish run with a group of fellow trail runners. Those are certainly harder, but they feel good too! I hope to continue a weekly harder tempo run...as long as my body and mind still enjoys it. It's only running so it better be fun.

I'm no longer a walker. I'm not a jogger. I'm a real runner. And I like it.

Monday, August 19, 2013

Fall Ultramarathon Races

Now that I survived the Howl at the Moon 8-Hour race last weekend, it's time to think about fall ultra racing! I feel optimistic about my fall training and racing. I managed to get 41 miles at the Howl race, less than I wanted, but pretty darn good compared to other runners. It was a tough day. Most importantly, I'm not injured and I'm ready to dive into training and racing as the weather gets cooler.

I head out of summer and into fall with my new running philosophy ("I Do What I Want"). Sure, I'll still track my runs, but all alarms are off and I simply run as I feel. My last two runs have been awesome with this approach. I'm starting to get "in tune" with my body. I judge effort by breathing, rather than by heart rate. It's working well and it feels right. I tend to settle into a moderate effort--not super slow, but also not extra hard. It's Goldilocks time! Just right.

So, it's time to plan fall races. Here they are:

September 15 = Evergreen Lake 32 Mile Trail Race (Hudson, IL)
(also a 16 mile and 44 mile race)
This is the third year for the race. I ran the inaugural event in 2011 and enjoyed it. I was hurt last year and couldn't run it. Looking forward to coming back this year. Here is my "Evergreen Lake 50K Race Report" from 2011. Back then it was a 50K, now it's 32 miles (which is what I thought the length was even back then).

October 15 = Farmdale 30 Mile Trail Race (East Peoria, IL)
(also a 10K, half-marathon, and 50 miler)
This is the 8th year for the event--and I've run them all! Farmdale is one of my favorite races of the year. It's well-organized, the trail has lots of variety, and the race directors are always cordial. Race distances change each year so it's always interesting to see the new trail loops. This year the race has new RDs, but they are long-time ultra runners and have been involved with the Farmdale races for a long time so it should be another fine event! Wonder how many others have done the race every year? You can search this blog for my race reports.

November 9 = McNotAgain 30 Mile Trail Race (Pekin, IL)
(also a 10 mile race)
I've also run this event every year...even when it was a "fat ass" style run to test out the viability of holding a real event. This will be the 4th official year. It's run on the same course as the spring Potawatomi Trail Race (50-100-150 mile events). This one only has 10 and 30 mile races. It's a great time of year to be running this trail--cool weather and less mud than in the spring. Of these three events, McNotAgain is the toughest trail. Here is my "McNotAgain Race Report" for 2012.

All three races are within a 90-minute drive of Champaign, IL and the trails are well-marked and moderately difficult. If anything, they tend toward being a little too easy. Still, if you don't pay attention to every step, you'll catch a root or rock and go down hard. And if you run all the hills, you'll be dead before the end of each race. Just the right challenge!

If things go well, I may add a road marathon (Redwoods Marathon) and/or 24-hour ultra (Across the Years). I should be happy with just these three trail ultras. We'll see.

Thursday, August 15, 2013

Howl at Moon Race Report


Last weekend (August 10) was my 12th Howl at the Moon 8-Hour race. It didn't go very well. I ended up with 40.98 miles which is slightly below average for me (42.57 average for all 12 of my Howl efforts). Still, it was good enough to get me 33rd place overall (about 300 starters) and 5th in age group (40-49 year olds). It wasn't extremely hot (only about 84 degrees), but it started rather warm (about 72 degrees at 7am) and it was sunny most of the day. I ran too hard the first 2 hours and that put me into a dehydrated state. By 3 hours, I was ready to call it quits. If I drove to the race by myself, I would have dropped and driven home before the half-way (4 hour) point. Fortunately (or not) I carpooled with Gregg and Jeff so going home wasn't an option. I sat down for about 10 minutes, put ice on my head and neck, then decided to walk until I felt better. The change did me good! I chatted with more runners and eventually started to feel better. In fact, the last 3 hours of the race I was cruising along fairly well (at least compared to other runners). If I started the race slower and simply held a consistent pace, I think I would have racked up about 44 total miles (one extra full loop). I'll know for next time. You can click on the "view details" above to see all of the Garmin GPS data. No heart rate data this time.

A big shout out to two buffalo runner friends, Rob and Tim, who took 3rd and 4th place overall! They both completed more than 50 miles. Well done guys.

Here are my up-to-date Howl at the Moon race statistics (12 completed races):

Total Races: 12
Low: 33.9 miles (2010)
High: 47.06 miles (2006, 2008)
Total Miles: 510.83
Average Miles: 42.57
Best Placing: 12th (2005)
Worst Placing: 99th (2010) 

I finally broke 500 total Howl at the Moon miles! 

Can't wait until next year and race #13. For the rest of this year, I have three fall ultramarathons planned: Evergreen Lake 32 miler, Farmdale 30 miler, and McNotAgain 30 miler. I'm really looking forward to those trail ultras. I may throw in a road marathon too--if my brother Mark decides to do his first this fall I'll do it with him!

A big "thank you" to Marc the race director, and all of the Kennekuk Road Runner volunteers, for putting on another great event. My only complaint is that the post-race festivities doesn't include vegetarian options. After 8 hours of running, you want more than left-over bananas and soda. Of course, the all-you-can-drink beer wagon is pretty cool (and vegetarian). Still, can't you throw in a few veggie burgers or brats?

Thursday, August 8, 2013

Why Howl at the Moon Ultra Matters (or not)

Does a single race matter? It does if you have run it 11 of the last 13 years! This Saturday, will be my 12th Howl at the Moon 8-Hour ultra. This isn't a local 5k road race, this is a local ULTRAMARATHON...and also the largest timed ultra in the country!

It's great to keep doing the same race every year. It allows you to compare your times (or in this case, miles) and determine if this was an up or down year. It also lets you know what kind of shape you are in to predict future races. If I do well at Howl, I know my coming fall ultras (usually 3-4 of them) will go well. I may even get a new PR. If Howl doesn't go well, then I need to analyze why, and make training adjustments to address my weaknesses.

Another reason Howl at the Moon is so special? It's a gathering of old friends from around the country. Lots of runners do this race every year and this is a chance to reunite and catch up on gossip. Howl is also a great place to compete with your old running buddies. One day I'll beat my Michigan friend, and running fiend, TC. This year, I'll have to be satisfied with whipping my local neighbors Jeff and Gregg.

Howl at the Moon was the very first ultramarathon I ever ran (August 12, 2000). That simple race started my whole obsession with these crazy events. That makes this race special. That's why this race matters. Hey, it doesn't hurt that the race is only 50 minutes away. And they offer free camping the night before and the night after the event. And they provide free beer. And food too. And showers. And cool awards and surprises. And awesome aid stations. Throw in insanely hot, humid, and sunny summer weather and you have the recipe for an epic event! That's Howl, baby. My special race.

Here are my current Howl at the Moon race statistics:

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 only need 31 miles to break 500 lifetime miles at Howl. That will be done this weekend.

I was inducted into the Howl at the Moon Ultra "Hall of Fame" in 2010 (they picked 20 runners from the past 20 years to join the hall of fame). Unfortuntaley, I missed last year's race due to injury...and never heard the end of it from all of my running buddies. You wouldn't think people would notice one missing runner among 350 ultra runners. I should be touched that they noticed my absence. Hopefully, I'll redeem myself this year. I doubt I'll reach my ultimate goal of 50 miles in 8 hours, and I probably won't set a new personal best (47 miles), but I'll certainly break 31 miles and head toward 40 with ease. After 40 miles, it gets tough. Instead of rating myself on miles achieved, I should aim for placing--I'd be happy with top 25%. 

Wish me well as I head into my 12th running of the Howl at the Moon 8-Hour Ultra this Saturday. This should be an interesting weekend. 

Geez, I'm already looking forward to next year and "lucky #13" for me. This race really is special. It does matter.

Monday, August 5, 2013

Clinton Lake Double = Marathon Finish Time

On our last run at Clinton Lake trail (north fork), Riddle and I were chatting about training and racing strategies. We decided that the hilly trail is not just a great workout (for marathons and ultras), but it can be utilized to estimate your marathon finish time. How you ask? Read on.

You've all heard of Yasso 800s, right? You run the 800m intervals in the same time (minutes:seconds) as you want to finish your marathon (hours:minutes). Going for a 3:30 marathon, then run your 800m intervals in 3 minutes, 30 seconds each. Build up to 8-12 repeats. If you can handle these repeats, AND YOU DO YOUR LONG RUNS, then you should have a feasible marathon goal time.

Wouldn't it be cool if you could do a long run and also estimate your marathon finish at the same time?

I have a new metric for determine your marathon goal time...and it is combined with your long run training. The time it takes to run two 10-mile loops at Clinton Lake north fork trail will equate to your marathon finish time. No adjustments needed. You run two loops of Clinton Lake in 4 hours, then your marathon finish time will be 4 hours. Of course, this new metric doesn't mean shit to anyone that lives far away from the north fork Clinton Lake trail (around Clinton, IL), but if you run the trail regularly, you can now predict your marathon finish time. Here are two extreme examples: Brandon runs a 2:48 marathon and does his two loops at Clinton Lake in about 2:48. Jeff runs Clinton in about 5 hours and runs a 5 hour marathon. I haven't run two loops at Clinton for some time, but my target marathon goal is 3:20-3:25 so I need to run that time on my 20-mile trail runs at Clinton (about 1:40-1:42 per loop). Perfect long run and perfect marathon predictor all rolled into one!

Not only do you get a great workout, perfect long run, and marathon estimate...you are also on your feet for the same time you'll be running a marathon. No fast 20 milers that are done and leave you with 30-60 minutes (or longer) to complete your full marathon time. These runs simulate the actual full marathon TIME and allows your body to adjust to that demand. No bonking come the last few miles in the marathon. Your road marathon pace will be faster, but that pace will feel easy compared to the trails at Clinton Lake! Not many races have 66 hills in 20 miles. Your body will be strong and powerful, but the pounding will be reduced because it's trails (less impact and more variety) and you are going slower.

After Howl at the Moon ultra this weekend, I plan on doing regular 20-mile long runs at Clinton Lake to get ready for three fall ultras: Evergreen Lake 32 miler, Farmdale 30 miler, and McNotAgain 30 miler. I may even throw in a fall marathon to test out my new hypothesis!

Friday, August 2, 2013

Lecture on Ultrarunning-Part 2 (Michael Arnstein)

The Fruitarian, Michael Arnstein, has a very interesting lecture on tools that might help you be a better ultra(runner). He explains why he uses them and why they might help you be a healthier, faster, injury-free runner. Sure, we've all heard of foam rollers, but what about laser therapy? Interesting stuff! Enjoy this 50-minute lecture.



If you are more interested in how to become an ultrarunner (and why), here is Arnstein's "Lecture 1" on that topic. It's a little longer (75 minutes).