Riddle Run 2014...Sorta

Me in the tundra. Photo by Tom Rice.

Yesterday I ran the not quite Riddle Run Fat Ass at Lake of the Woods trails. I simply call it the "Sorta Riddle Run." This would have been the 15th year of the annual fat ass event, but the "race director" refused to keep it going. What's up with that? I've run this fun run the last 14 years--that's more than the actual race director can claim! I have more Riddle Run miles than anyone on this Earth. Why stop the tradition? This is the highlight of my running year. Damn you Mr Riddle!

So, what's a dude to do when his favorite race is cancelled? Bring it back, that's what! In an informal and organic manner, we held the event without Riddle's assistance. My wife even made cream-filled cupcakes. At least Riddle showed up and ran one 4-mile loop with the rest of us. Since this new-old event wasn't really advertised, we had a small group of crazy runners that just couldn't give up on running the local trails in late January. Final count of participants is still to be determined (self-reported distance and times), but only Matt Halfar finished the full seven loops of the 4-mile trail. Masterful accomplishment considering the weather--we had temperatures that started at 30F and fell throughout the day (it was 20F when I left after 20 miles). Winds ranged from 25-40 mph--getting stronger as the day progressed. And the fresh snow was blowing into almost white-out conditions. Snow drifts on the north trail were around 2-3 feet high. It was brutal out there.
I entered the run with an injury from Tuesday's speed session. My quad was hurting from the first few steps on the snowy trail. Figured if I could complete one loop, it would be a success. After one loop, I just kept going. Slow and steady. Well, maybe not steady, but slow. After 12 miles,  had visions of finishing the full 28 miles. After 16 miles, I was tired and hurting...but still thought 28 miles might be possible. At 18 miles, I knew I was done. Walked the last 2 miles and called it a day. Matt was waiting at the parking lot to see if I would keep going. Sorry, I'm toast. He pushed through and finished 28 miles in 6 hours and 32 minutes. Congratulations on a fantastic run in those tough conditions! Plan on listing full results, and posting a few pictures, later this week. UPDATE: Google doc with results here.

Hope we can do this again next year...maybe with the official return of the real Riddle Run. Jeff, you out there? The people have spoken and we want the Riddle Run to return in full force next year!

Post Script: My upper leg hurt like hell yesterday, but quickly returned to "normal hurting" after a shower and some food. It hurts today, but not any worse then it did all week. I need to re-think my training--looks like more aerobic running, and less speed workouts, are in my future. Speed is dangerous. Speed kills. Boston Marathon qualifying may be in jeopardy. And my march towards 100 ultra/marathons is also behind schedule. Stuck at 89.

2 Weeks Down, 14 to Go

My Boston Qualifier: Illinois Marathon on April 26, 2014

I'm targeting the Illinois Marathon on April 26 as my Boston Marathon qualifier. That event takes place in 14 weeks. I'm currently 2 weeks into a 16 week program from the Furman Institute of Running and Scientific Training (FIRST). So, how's my training gone these first two weeks? Great question!

To summarize the FIRST program, you have three runs per week: fast repeats (400m to 1600m), steady tempos (3-8 miles), and a long run (13-20 miles). You are supposed to supplement the 3 runs with 2 cross training activities each week. As an ultrarunner, I'm more into lots of runs, including plenty of long ones, at a pretty pedestrian pace. This new program is about maximizing improvement with minimal miles. Run less, run faster. Each workout counts! Even the darn long runs are performed at a good pace (at MP to MP+60 secs).

What's the biggest change for me?
Speed. Running 400m repeats, or a 5-mile tempo run, or a medium fast long run is crazy for me. I haven't done any speed work on a regular basis for years. And the long runs are much faster than I usually do. Lots less mileage, but all at a faster pace. Big change for me!

Most fun of the three runs?
Interestingly, I enjoy the fast repeats the best. Running fast, then jogging for the rest interval, then repeating the cycle again and again is actually fun. Who doesn't like to run fast? It's a challenge keeping the exact pace of the repeat (400m @ 6:08, 800m @ 6:16, or 1600 @ 6:31), but it sure feels satisfying to complete the workout.

Hardest of the three runs?
Believe it or not, the dang long runs have been the hardest so far. Partly due to the crappy Midwest winter weather (cold, snow, ice, wind) and partly because of the faster paces prescribed by the program. It's another challenge, but I'm confident that my body, and mind, will adjust and all of these distances and paces will be fine.

Any noticeable changes yet?
Even though it's only been 2 weeks on this new program, plus about 4 weeks transitioning into it, I feel faster. Could I run a fast marathon next weekend? Nope. But with 14 more weeks to adapt and develop, I should be ready on April 26th. I will be ready.

FIRST Training: No Junk Miles

No junk miles for me. Around Thanksgiving, I started to transition into using the Furman Institute of Running and Scientific Training (FIRST) plan. It calls for three runs per week with two days of cross-training. No "junk miles" in this program! With only three runs, each must have its purpose. One long run for endurance, one tempo run for stamina, one speed session (short repeats) for speed development and leg turn-over. The cross-training is a way to relieve pounding while still developing aerobic capacity. As an ultrarunner, this type of training is very different from my usual "run a lot and don't worry about speed" philosophy. This FIRST program is all about combining elements to ensure maximum speed and endurance with minimum miles. I've enjoyed it so far. The real test will be my first "fast race" attempt on April 26 (Illinois Marathon). Only 15 weeks to go, but I do have a few "test races" along the way to assess my progress:

Race	Distance	Date
Riddle-Like Run	28	1/25/2014
KRR Fat Ass	28	2/15/2014
Land Btwn Lakes	26.2	3/8/2014
Clinton Lake	30	3/29/2014
St Louis Marathon	26.2	4/6/2014
Illinois Marathon	26.2	4/26/2014

Here is my weekly schedule based on FIRST training principles and a goal of a 3:25 marathon:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Cross Training	45-60 minutes Intervals 400m @ 6:08 800m @ 6:16 1600m @ 6:31	Cross Training	45-75 minutes Tempo or Progression 3-mile @ 7:05 5-mile @ 7:18 8-mile @ 7:33	OFF	12-20 mile long run at 7:49-8:49	30-60 minutes easy
Rest with aerobic	Speed	Rest with aerobic	Stamina	Rest	Endurance	Aerobic Recovery

I added the Sunday easy run so I'll have just one more day of running to prepare myself for ultramarathons. That extra run will be fairly short and at an easy effort. The biggest change is the Tuesday/Thursday faster running. I've never done that on a regular basis. Plus, most of my usual runs are on trails so I'll need to substitute some treadmill, track, and road workouts to keep the paces prescribed. Still, I'll do most of my long runs on trails...but push them a bit harder than usual.

If you'd like to check out the FIRST program, here are some resources:

FIRST web site
FIRST training pace calculators
"Run Less, Run Faster" book

The book describes the program in depth and provides Boston Qualifying training schedules for all of the goals you might have based on your BQ age and qualifying standard.

2014 Races

I stated my 2014 running goals in my last blog post, now it's time to list my planned races that will achieve those goals. Main goal is to reach 100 or more marathons/ultras by the end of this year. I'm at 89 and need 11 more. Plus, I need at least one fast marathon attempt to try for a Boston qualifying time (3:25 for me). Simple, eh?

Here are my 12 tentative races for the year (yellow highlight indicates PR attempts). All are marathons or ultras.

Race	Distance	Date	PR?	Ultra/marathon #
Riddle-Like Run	28	1/25/2014		90
KRR Fat Ass	28	2/15/2014		91
Land Btwn Lakes	26.2	3/8/2014		92
Clinton Lake	30	3/29/2014		93
St Louis Marathon	26.2	4/6/2014		94
Illinois Marathon	26.2	4/26/2014	pr	95
Kettle Moraine	62	6/7/2014	pr	96
Howl at Moon 8-hr	48	8/9/2014	pr	97
Evergreen Lake	34	9/14/2014		98
Farmdale	30	10/11/2014		99
McNotAgain	30	11/8/2014		100
Across the Years	Lots of miles!	12/31/2014	pr	101

If something goes wrong, I'll make adjustments. I'm currently targeting the Illinois Marathon on April 26 as my BQ attempt. If it goes poorly, then I'll add a fall marathon for another BQ try. In  addition to the marathon personal record, I'd like to set a new PR at the 100K distance (Kettle Moraine in June) and also at Howl at the Moon 8-Hour in August. And to close out the year, what's better than the "Across the Years" race (24hr-48hr-72hr-6 day events)? Not sure which event I'll select. The shortest is 24 hours and I'd knock off more than 100 miles in that time period! Maybe 6-days of running is the best way to celebrate my 100th ultra/marathon?

Running Goals for 2014

This past year was an interesting one. I finished 6 ultra marathons, plus one marathon. Set 2 PRs. I declare 2013 a good year of running! Hope 2014 goes as well. Here are my five main goals for the coming year (first three are outcomes, the last two are process oriented):

1. Set at least one new personal record. I'm leaving it open to any distance, but I think my 100K time is most vulnerable. I doubt the 100-mile PR will fall any time soon...if ever. I just don't see me breaking 24 hours again in a 100 mile race. 50 miles and the marathon are also possibilities for PRs. And, of course, the ever present 50K would be nice too! For now, I just want to finish 2014 with at LEAST ONE new PR.

2. Qualify for the Boston Marathon by running 3:25 or faster at a qualifying marathon race. That's a 7:49 pace for 26.2 miles. Doable. I have one particular BQ marathon in mind, but I'm open to suggestions and will be flexible depending on how the year unfolds. If I train well this winter, then maybe a spring marathon is possible. If not, then fall looks more realistic.

3. Complete my 100th marathon or ultramarathon. I currently have 89 ultras/marathons completed. I need 11 more to get to 100. I'll release my tentative race schedule in a few days, but I'm thinking 3 marathons and 9 ultramarathons will be on the schedule  If one becomes a DNF (or DNS), I'll still have my 11 needed to reach 100.

4. Run between 1,400 and 1,600 miles for the year. I've done many more miles in the past, but plan on doing less volume and higher quality runs this year. That necessitates a lower total mileage for me. If I get antsy and want more runs, I'll have to remain disciplined and go for a walk or hike instead. Or cross-train. I want to remain injury-free, but still push for fast times.

5. Stay injury-free by incorporating some stretching and strengthening exercises. Nothing crazy here, just plan on doing regular calf stretches and quad strengthening weights. Sure, my hamstrings are tight too and my hips could use some stretching, but I cannot commit to too much. I hate stretching. I'll do one stretch after running--that will be a calf stretch. And I need to strengthen my quads (to help my knees). I probably need to strengthen my core and calves too, but the quads will have to be the priority. I think all of the uneven, hilly, trail running tends to work my core and keep my other muscles in good balance.

Any thoughts on these running goals? Have you set your own goals for 2014? Goals are the first step in making your dreams a reality!