Last Man Standing Race

Next week I'll run in an informal "Last Man Standing" race at our local forest preserve trails. We'll start at 8am, run the 5-mile trail loop, and then line up again to repeat the process every 55 minutes. If you run fast, you rest in-between 55-minute starts. If you run too slow (can't make the 55 minute cut-off), you are out. Keep running 55-minute 5-mile loops until only one person is left! Simple. I suppose the real strategy question is how hard to run each loop. Do you run fairly fast and have lots of rest time or run slowly and barely finish each loop in the 55-minute time allotted?  If you run well, you can rest, drink, eat, change socks/shoes, whatever. If you run slowly, you'll conserve energy, but not have any breaks. So many choices.

The 5-mile trail is gently rolling grass/dirt with not much elevation change. It's wide and well-groomed. Pretty easy. If I run hard, I can finish in 40 minutes. If I run easy, I finish in about 45 minutes. If I walk the hills, and go easy on everything else, I finish in about 50 minutes. Hot weather will slow those times. My plan is to start out attempting 50-minute loops and try to maintain that until I'm done. When will I be done? Not sure. I'll get at least 5 loops (25 miles), but hope to run 6 loops (30 miles). I might manage 7 loops (35 miles). That would likely be my limit. How far will others go? Not sure. It's a fat-ass style run with no entrance fee, no support, no prizes. An ultrarunner's dream. Winner simply gets the respect and admiration of their peers. Nice.

I didn't run very well at the Howl at the Moon 8-hour ultra in August...this is my chance to turn things around and get back on track. Perfect opportunity for a group long run too. With the Tunnel Hill 50 miler in November, this is a much-needed extra long run. And, if I can grab 6 loops, I'll notch another ultra on my march toward 100! This will be #94. Can't wait.

Season-Based Running Plan

I'm trying to think about longer training cycles for my running. I'd like to believe it's because I'm growing wiser, but I think it's because I'm getting older and can't train hard year round! Anyway, I need to cycle through hard/easy days and weeks, but also hard/easy running seasons. I thought of a simple training cycle tied to the natural seasons. It should work well for a typical running and racing cycle too. Here's my plan.

I will cycle through 3-month training cycles. Easy three months, then hard three months. Repeat. My plan is to start (or end) the year with a three month winter training block (December-January-February) that focuses on lots of easy, aerobic training with no speed work. There can be some racing, but those races will be complements to the core aerobic training, not key high-profile races. Then I move into a harder training cycle for three months (March-April-May) which includes speed work and races. Some of these races will be key ones for the year. Then I return to a recovery period of another three months of easy aerobic running (June-July-August). Again, there can be a couple of races, but nothing of significance. Finally, the year has its final hard three month cycle (September-October-November) of hard training and racing. Lots of good fall races that can be pushed hard!

This overall yearly plan allows me to race and train hard, then recover (mentally and physically). The two easier periods (winter and summer) support strong recovery and rest, with a build up of a solid aerobic foundation. Then spring and fall are the hard racing periods that draw on the foundation that was developed in the previous cycle. Hopefully my aging body can handle, and even enjoy, a three month hard period. By cycling through these 3-month macro-stages I hope to race well, but also recover and stay healthy and injury-free. I envision the three month easy periods to be Maffetone style pure aerobic running. Might be a good time to push total mileage. The harder periods will shift into tempo and progression runs, fartleks, and speedy intervals. Still some easy runs each week, but the focus is on developing speed and sharpening my race abilities. Total mileage might be lower, but efforts higher.

Well, that's my simple yearly plan. Any thoughts? Do you organize your running into larger cycles?

Training Plan for Tunnel Hill 50 Miler

Now that I'm done with Howl at the Moon 8-Hour ultra, it's time to train for my next ultra: Tunnel Hill 50 Miler on November 15. I do have a half-marathon on October 19. Plus, a "Last Man Standing" ultra on September 6. Those are both training runs rather than real races. Need to keep my eye on the prize...the November 15th 50-mile race.

Based on what I already knew, and now experienced at Howl, I definitely need to alter my training for Tunnel Hill. No skimping on long runs. Also, my aerobic threshold will now be based on Joe Friel's HR zones instead of Maffetone. I still plan on lots of easy running, but with a slightly higher heart rate limit. I also need more variety in distances. The last few weeks (months?) have seen me running very consistently, but in the same small range--lots of 5-7 mile runs. Do those runs every day and you end up with good weekly mileage...but nothing long. Time to alternate short and medium runs. In addition to variety in distances, I'll incorporate one harder run per week, but it won't be driven by heart rate, it'll be a "free for all" (do whatever I want) type run. Probably accomplished as part of my Thursday group run.

Let me explain each of these changes.

More long runs. I failed to do regular long runs for 2 months before the Howl ultra. It killed me! To do well at an ultra, you need those long runs. For me, that means one really long run per month (20+ miles) and several 13-15 mile runs each month. These runs will build endurance and strengthen my legs so I can finish 50 miles feeling OK throughout the race. Also plan on testing my eating/drinking strategy on these runs.

Slightly faster easy aerobic runs. The vast majority of my runs (and miles) will be easy aerobic runs, but they will be determined by Friel's HR zones (zones 1 and 2) instead of the lower HR Maffetone zone. My Maffetone limit was HR=137. For me, Friel's Zone 1 = Under 137, Zone 2 = 137-147. Still a pretty limited HR zone, but 10 beats higher than Maffetone. Essentially, I'll run easy and be able to ignore my HR monitor (the HR alarm will still be set, but I'll reach it much less often). Over time, this change should allow me to run a bit faster, but still recover quickly. Slightly higher risk of injury, but worth it. I'll listen to my body and keep it super easy if needed.

Greater distance variety. Instead of daily 5-7 mile runs, I'll add shorter and longer runs to my weekly repertoire. I'm thinking M-W-F three milers, Tu-Th ten milers, and weekend long run (13-20) plus a short recovery run or day off. This change will provide a mental break and challenge my body to adapt to a variety of stresses.

One harder run. Similar to the variety in distances, I need some variety in effort. One day per week I can run as hard as I want. I imagine this being my Thursday group trail run. I usually get caught up in group dynamics anyway, so why not give myself permission to "break the HR limit" each Thursday? The effort will not be guided by heart rate, but rather feel. I'll run whatever pace and effort my body wants. Most often, I figure it'll be a progression run that starts fairly easy and builds momentum throughout the run.

Time to refocus and keep the real goal in sight: 50 miles in 8 hours at Tunnel Hill ultra (9:36 pace). I'd actually be happy with breaking 9 hours at Tunnel Hill...but 8 hours would be super sweet!

Howl at Moon Race Report: Long Runs Do Matter!

This past weekend I ran my 13th Howl at the Moon 8-Hour ultra race (and my 93rd overall ultra/marathon). Thirteen was not a lucky number for me. I botched this one. And it was all my fault. Managed to run 40.48 miles in 8 hours (actually, only 7 hours, 55 minutes). The race results show 39.98 miles--they missed one of my out and backs at the end. That was not my fault. I really did run 12 full loops (3.29 miles each) and 2 out and backs (1/2 mile each). And they were reported to my scorer correctly. They just didn't get into the final results correctly. Not my bad. I reported the discrepancy to KRR.

Running 40.48 miles in 8 hours isn't too bad, but it's not very good either. We had great weather for this event. Mostly overcast, and a high of only 80 degrees. There was some humidity in the air, but it could have been much worse. This was a potential high mileage year. Unfortunately, I wasn't ready. I should have been able to run 45+ miles. Maybe even break my personal record of 47 miles. Why did I barely break 40 miles instead of pushing close to 50?  I didn't do the long runs. They matter. Let me repeat this important fact. Long runs really do matter. If you plan on running an ultramarathon, you must get in the long runs. My last long run was 8 weeks before the race. And it was only 13 miles long. No runs longer than 8 miles in the last 8 weeks. I needed multiple 15-20 mile runs in that time period. Oh well. Considering how under-trained I was, I'm proud of my effort. Knocked off 40 miles with most training runs in the 5-7 mile range.

So what happened during the 8-hour race? I ran well for about 4 hours, then things fell apart. I started having pain in my left foot and knee. My left calf was tight. I ran out of energy. Basically, I reached my limit, based on training. Poor training will only get you so far. For me, that was around 4 hours and about 23 miles. By the time I hit 5 hours, I was walking a lot. Whenever I tried to run, pain came back and lack of energy took over. It was a slow and sad last 3 hours. Still, walking will get you a lot of miles. Keep moving and you keep accumulating miles. I wanted to stop several times. Especially when I finished 10 loops (32.9 miles). In past years, when I felt bad and walked, I recovered. Not this year. Walking did not revive me. 6 hours, still bad. 7 hours, still bad. 8 hours, done. My only sense of pride is that I didn't give up. I went for the full 8 hours. No DNF for me! Also, at least I met my "B Goal" for this race. It would have been worse if I quit.

Positive take-aways from this year's race:

• No chaffing
• No blisters
• No quitting

Things to change for next year:

• More long runs before the race
• More calories during the event

This was not a fun race for me. I plan on being back next year for my Howl #14. I hope it goes better. It's up to me...if I train better, the race will go better. Running is simple that way.

Updated statistics on my 13 Howl at the Moon races:

Total race mileage: 551.31
Average mileage: 42.41
Lowest mileage: 33.9 (2010)
Highest mileage: 47.06 (2006, 2008)
Best placing: 12th (2005)
Worst placing: 99th (2010)

Howl at the Moon 2014: Lucky #13?

This Saturday will be my 13th Howl at the Moon 8-Hour ultra. That's a lot of time circling that 3+ mile loop course! Last year I finally broke 500+ lifetime Howl miles. 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)

Will 2014 be average? My best? Worst?

Weather is forecast to be low of 65, high of 82 with a slight chance of showers. Probably humid. Some sun, some clouds. Not the best weather, but it could be worse.

My training has been "less than ideal." Last long run was in June. I had a knee injury about a month ago. The knee is better and I've been getting in good weekly miles. Still no long runs, but at least regular miles. I'm healthy. Not ready for a personal record, but maybe an "almost average" effort?

Here are my goals for this year's race:

"A" Goal = 43 miles. Just beat my average Howl mileage. I'm not feeling much above average lately, so even this modest goal is a stretch. If it comes, I'll take it and be happy. In terms of placing, I'd like to think I could be top 20% of the 300+ field running the race.

"B" Goal = 40 miles. This is always my default basic goal for Howl at the Moon. It's not easy, but always doable. Push hard enough, don't give up, and you'll break 40 miles. This might get me top 25% of the starters. Not too bad. This is also where I beat Coach Jeff. He'll be right around here at the end of the day.

"C" Goal = 34 miles. Just above my worst effort ever. I don't want a new "personal worst" for this race. I'll easily achieve this goal. Heck, I could walk this race and break 34 miles. Right? This low mileage would probably be around the middle of the pack for all starters.

At the end of Saturday, I hope to have 550+ total Howl at the Moon miles. Next year, I'll break 600 miles. I'm on my way to 1,000 lifetime Howl miles!