Running Through the Wall - Personal Encounters with the Ultramarathon

I picked up a new book today.  "Running Through the Wall - Personal Encounters with the Ultramarathon" by Neal Jamison and Don Allison.  It's stories from ultra marathon runners about their races.  I am hoping it will work as a little bit of motivation.  I'll write a review in the next week or two.

No Run Tonight. Thunder and Lightning

I was excited all day for my run.  Ate well. Drank lots of water.  Ready to go.  I head out the door, get 0.23 miles and lightning hits a few hundred feet away.  Turned around and ran home.  Another day of rest can't really hurt.  There is always tomorrow.

Thinking About The Bad Run

As you know, last night's run didn't turn out very well.  Nothing really went wrong, but nothing really went right either.  I came to the conclusion that being fatigued and not having enough to eat played significant roles in my subpar feelings about the run.

So I had a sandwich, a glass of milk and got eight hours sleep.  What else would I do?

I'm planning today's meals, hoping to have more energy for tonight's run.  Shredded Mini Wheats for breakfast, Yogurt and an apple for morning snack, whole wheat pasta and steamed broccoli and carrots for lunch, a peach for afternoon snack, and a grilled chicken sandwich with lettuce and tomato for dinner.  After my run I'll have some chocolate milk to recover, and may throw in a peanut butter and jelly sandwich.

Hopefully, tonight's run will be a more positive experience.

No Pep In My Step

I went out for an easy run this evening.  Normally, after the first ten minutes or so I get into a pretty good groove and feel pretty good.  Tonight I just wasn't getting there.  I never got comfortable, even though I wasn't running particularly fast.

After about 15-20 minutes I thought about stopping, but then I went through my personal inventory.  Nothing hurt.  Nothing was especially uncomfortable.  My breathing was good.  My stomach was ok.  There was no real reason to stop.

Since I didn't have reason to stop I pressed on.  In the end, I completed six miles in 55 minutes, 30 seconds.  I planned to do 6 miles in an hour, so I was pretty close.  I'm happy that I persevered and got through the mileage, but I wanted to look at what made the run unenjoyable.

The first thing that popped into my mind was that I might be a little tired.  Yesterday I spent several hours pitching batting practice and I was a little sore and worn out.  Then I didn't sleep well.  I think these two items were the main culprits in my difficulties.  On top of that, I didn't eat or drink much today.  I'm sure that played a role.

So as I sit here drinking my chocolate milk and eating a PB&J I'm already thinking about tomorrow.  I planned to do another hour for about six miles after my son's baseball game.  Hopefully with a good night sleep and some good food tomorrow night's run will feel a bit better.

No Running, Just Baseball

As you know, I coach a 15 year and under baseball team.  Playoffs start on Wednesday and we will most likely face a pitcher that throws a very good curveball and changeup.  The last time we faced this kid the team had a lot of difficulty hitting off of him.  Tonight I had the bright idea to throw batting practice for the kids, but throw lots of curveballs and changeups to keep them off balance and get them used to waiting on the pitch.

By the end of the night the kids were hitting pretty well and their confidence is pretty high.  That's the good point.  On the down side, three hours of pitching with lots of curveballs has my shoulder, hips and back very worn out.  I won't be running tonight as planned.  At least I can consider this a good cross training workout.

Today has become a non-running day and Wednesday will likely be a non-running day.  I plan to do a smi-long run tomorrow, rest Wednesday, run semi-long on Thursday and run easy on Friday and Saturday.  That will get me back to a long trail run on Sunday.  It's a loose plan, but it's a plan.

North Face Rucky Chucky Trail Running Shoe Review

After wearing my new North Face Rucky Chucky trail running shoes for general walking on Friday and Saturday I took my first trail run in them last night.  I have to say that I am very happy with both the fit and performance of the shoes.
Running on the East Esker trail in Mendon Ponds Park you come across a lot of hills, some of which has loose sand on them.  Traction was not an issue with the Rucky Chucky.  I knew the Asics Gel Strikes I had been using weren't suited for the trail, but I didn't realize how much difference the added traction and support of a trail shoe would mean.  The "Tenacious Grip" sole really bit into the trail.

The Rucky Chucky Trail Running shoe also provided a lot of support.  I never felt like I was in danger of twisting my ankle.  They provided a firm, steady base that gave quite a bit of confidence on uneven ground.  Also, the shoe provided good protection from rocks and roots.  The bottom of my foot did not feel sore at all from unintended impacts.

Although I only ran about 6.5 miles and walked about 5-6 more I believe that the shoe will be very comfortable for extended runs. 

The only downside to the shoe is that it feels fairly heavy.  The size 9's are listed at 14.5 ounces.  I'm wearing an 11.5.  The strength, stability and comfort of the shoe makes it more than worth while.

I wish Marshalls had more than one pair in my size.  At least they are still available fairly inexpensively through amazon.

Update: August 5, 2010 - I've put about 50 miles on these shoes.  So far they are very comfortable, stable and the traction is good.  I did however, break one of the eyelets that holds the laces in place.  Oh well, at least they were cheap.

Mendon Ponds Park Trail Run

As I was getting ready for my evening run (ie. eating a sandwich and taking a nap in the A/C) I got a text from Chrissy asking if she could join me on my run.  Good deal.  It's always nice to have company.

The run was pretty uneventful.  We did the 6.5 mile loop around East Esker and North Meadow trails.  We kept a nice, easy pace and chatted as we ran.  We walked two or three steep uphills, but ran most of them.  It felt pretty good.  It was nice to have a running partner to talk to.  Keeping the conversation going stopped us from running too fast as well.

After the run we walked over to the South Meadow trail planning to do a three mile walk.  We looped all the way around and came off on the road.  Not thinking we walked in the wrong direction for a mile or two before realizing the cars were parked back at the other trail.  Our short walk turned into about six miles.  All together we were on our feet for about 2.5 hours.  Not too bad.  Felt very good.

Shoreline Triathalon - Hamlin, NY

No, I did not race in the triathalon.  I swim just as gracefully as a cinderblock and don't even own a bike.  This morning I volunteered at the Shoreline Triathalon in Hamlin, NY.  The race was put on by Fleet Feet of Rochester and is one of the oldest events in the area, in it's 31st year.  Participants swam 0.47 miles, biked 14, and ran 4. 

I worked just in front of the transition area where the riders came in for dismount and started their run.  It was also the finish line.  I got to see each participant twice.  I was a little worried about collisions but thankfully there were none.  It really was a great experience.  The race was such a positive environment, with everyone working hard, spectators cheering, and big smiles as people came to the finish line.  The triathalon was also very motivating.  I'm thinking about buying a bike and taking swiming lessons.  Maybe I'll participate next year.

There were supposed to be four people volunteering at my position, but only two of us showed up.  My partner was a fun, cute girl in her early thirties (Chrissy).  We joked around for a bit and made small talk.  she asked if I raced in the area and I told her I've done a few 5k and 10k races but I'm more interested in building my mileage to participate in longer runs.  She said that was great, and she's run a handful of 50k, two 12 hour runs and a 50 mile race.  I was very pleasantly surprised.  It was good to meet an ultra runner and pick her brain a little bit. 

I told her that I've been trying to run in Mendon Ponds Park on Sunday evenings and she said she wants to run there but is afraid to get lost.  I gave her my number and said we could run together if she'd like.  Hopefully I just found a new running buddy.  It's always good to have company on long runs.

Kettlebells, Hills Repeats and Comfortably Fast Miles

I picked up a 35 pound kettlebell to start getting my core in shape.  Spent 45 minutes with two arm swings, one arm swings, single arm rows, sumo rows and around the body passes.  I'll try to keep a slow, controlled pace for the first few kettlebell workouts until I get used to the movements.  It was a pretty decent workout.

After the kettlebells I hit my hill for some repeats.  Did three miles up and down the hill then ran four additional miles on flat ground at a comfortably hard pace.  I want get used to running fast with fatigued legs.

As normal I'm recovering with a nice, tall glass of chocolate milk.

Feeling Good This Morning

Yesterday's rest did me well.  My ankle is not sore or stiff at all and my body feels refreshed.  I won't be able to run until faily late this evening because I promised the kids I'd go to seabreeze with them after work.  When I run late at night I tend to do out and backs on my road.

The road I live on is only 0.85 miles long, but the elevation change is 203 feet.  There are sections that have grades everywhere from 2% to 12%.  Some days I run hard up and coast back down.  Other days I walk up and fly down.  Depends on what I want to work on.  Either way it is a great workout.  That's tonight's plan.

Bought a Pair of North Face "Rucky Chucky" Trail Running Shoes

After my slip and ankle twisting incident at Mendon Ponds yesterday I realized I needed a pair of trail running shoes.  Tomorrow Fleet Feet of Rochester is having their clearance/tent sale.  I figured I would go and see what deals turned up.

A little while ago I went to Marshall's to buy pants for work.  I didn't find anything I liked so I moseyed over to the shoe department.  There I found a pair of North Face Rucky Chucky trail running shoes for $39.00!  These were list priced at $110.00, and sell online for $76.95.  Needless to say I bought them.

I can't wait to hit the trail again and see how they feel.  I'm sure they'll work out better than the Asics Gel Strike 2s I've been using.  Don't get me wrong, the Asics are a decent shoe, just not suited for tougher trails.  I'll post up a full review after a couple of runs.

Core Strength Workout Options

I've known for quite a while that I need to work on my core strength. The big problem with that is most core exercises are boring. I need to find something that will keep me interested. I stopped at Barnes and Noble on my lunch break and picked up a couple of books. the first is "Core Performance Endurance" by Mark Verstegen. This looks like a basic core workout book with all the familiar exercises. Not really what I want, but the book was cheap and maybe reading it will motivate me to get started.

I've read a lot recently about Kettlebell workouts. They seems like a little more fun and appear to be pretty effective. I picked up a copy of "Body Strong: Kettlebell Blitz Beginner Program" by Paul and Robyn Bova. It's a small booklet that gives instruction on the basic kettlebell moves and has a beginner's workout built in. I'm excited to start this one.

I'll curl up with one of these books tonight and hopefully get started on a core program very soon. I'll post a review of each book after I finish reading them.

Ankle Feels Good

When I woke up this morning I was expecting my ankle to be tight and sore. As I laid in bed waiting for the alarm to go off I slowly rotated it a few times. Yippee! No pain. I got up and prepared my breakfast and it doesn't hurt to put weight on it. It's a little puffy and discolored, but my shoe doesn't feel tight. I'm glad I decided to stop my run early and used ice and elevation. I think I avoided making things worse.

Tonight is a scheduled rest day. I think it's a good time to start doing the core work I've been putting off. I'll spend most of my day searching the internet looking for a core exercise program that won't bore me to tears.

Trail Run at Mendon Ponds Park

After work I decided to hit Mendon Ponds Park for a little run on the trails. My plan was to start at the south side of the East Esker Trail, work my way up the eastern portion of the path, then switch to the North Meadow Trail just after the water tower. I would then loop around and reconnect with the East Esker Trail. It would be about a 6.5 mile run. There are a fair number of hills in Mendon Ponds Park. I planned to run the small hills, flats and downhills and walk the steep uphills. This is the strategy I will need to employ when I start entering Ultras. I plan to spend at least one day a week practicing walking uphill quickly and restarting running after a walk.

I was moving along pretty well for a half mile of so when I came across this sign:

At first I thought "Oh crap!" But then I decided it would be fun and give me a lot of practice at run/walking. I pressed on. I was feeling great until I was coming down a fairly steep hill with a bit of loose sand. I was moving along at a pretty good clip and trying to be sure of every footfall. Wiping out here would suck. I saw some movement out of the corner of my eye and turned to see a large deer with two fawns. That moment of distraction was enough for me to slide a little bit and twist my ankle. I sat down to evaluate the situation.

My ankle was sore, but not too bad. I could continue running, but there was no sense risking injury. If it was a race I would have gone on, but decided it was best to just walk back to the car. I had gone 2.94 miles in 34:35. Not fast by any means, but not bad considering the terrain. Rather than complete the loop I walked back out the way I came. I did come across a few more deer as I walked:

I'm a little disappointed with the run, but I did learn a few things. First is that I need to get more practice running more technical trails. Most of the trail running I've done has been on pretty established routes where footing isn't much of a problem. I need to learn how to pay attention and avoid the things that can hurt me. Second, I need to pick up some trail shoes. I normally run trails in my Asics Gel Strike 2s. A more agressive lug pattern and greater protection in the sole will serve me well in longer runs over more difficult trails.

Now I'm sitting here with my foot elevated with ice. It's a bit swollen with a little purple in it, but not too bad. I coach little league baseball and have games on Wednesday nights so tomorrow is a scheduled rest day anyway. I don't think I'll need to miss any runs because of the ankle. Thursday I'll run short and light to see how it feels, but I don't think any major damage was done.

Feeling Good This Morning

I woke up feeling pretty good today. No real soreness or stiffness. Very tired though. I slept well, so I'm not sure if it is because I ran right before bed or if I just didn't sleep long enough. I really only got about 6 hours. If I'm going to push myself and run more miles I am going to need to ensure that I get adequate rest. I just need to get my schedule organized so I can fit family and work responsibilities in and have time to dedicate to running.

Right now I'm considering running in the morning before work. It shouldn't be too hard to get the time in. I'll just have to make sure I get to bed at a reasonable hour.

Nice and Easy Evening Run

I wasn't able to head out for a run today until after the kids went to bed. I planned on taking a nice, easy, one hour run and that is pretty much what I did. I covered a total of 7 miles in 1:07:18, a 9:36 pace.

I started a little tight, most likely because of the fast (for me) run yesterday, but loosened up fairly quickly. After a mile or so I was feeling good and in a nice little groove. I thought about running a little longer but convinced myself to stick to the plan. No sense doing too much, too soon and getting injured. Besides, it's late and I have to be in the office at 8:00 am. Don't you hate when unimportant things like work get in the way of running? Training for an ultra would be so much easier if I was independently wealthy.

As soon as I finish my chocolate milk I'll be headed to the shower, then bed.

Woke Up Appropriately Sore

Yesterday's run wasn't the longest I've ever gone, but it was by far the fastest I've ever covered ten miles. I was expecting to be quite sore when I woke up this morning. I was pleasantly surprised though. My hips are a little bit sore, but really not too bad.

I've found that my hips and lower back are what gives my the most trouble when I try to run too fast. I attribute this to a weak core. I'm going to have to start working on this soon. The real problem here is that most core work is just plain boring. I have to start doing a little bit of research. I know the basic moves that will improve core strength I just have to find a way to make it interesting.

I'm looking forward to a nice, easy run tonight after work.

First Workout on the Path to Ultras

Today is the day that I start taking my goal of becoming an ultrarunner. My original goal was to go for a nice long run in the three hour range. Of course family obligations got in the way. That kind of sucks, but hey, things happen.

I was able to get out for a little while though. I had an hour and a half. Normally, when I run over an hour I try to go very slow, in the 11 minute mile range. I want to start pushing myself a bit more. I started by running the first mile at a ten minute pace, then ran nine more at an 8:30 pace. All together I covered ten miles in an hour and 27 minutes in mid 80's temperature and high humidity. I was a sweaty mess and very glad I carried my handheld.

I'm disappointed that I didn't have a chance to do a very long run, but I'm quite happy that I moved along at a significantly faster pace than normal.

After the run I had a nice large glass of chocolate milk and frosted mini wheats with peanut butter on them. Still feeling a little dehydrated. I'll keep pounding water for a few hours.

Getting Started as an Ultrarunner

Last fall I was looking at some pictures and came to the glaring conclusion that I was quite fat. Not the "Hey kids, look at the blimp" kind of fat, but way too big nonetheless. I started walking quite a bit and watching what I ate. The weight started to come off, but not nearly as fast as I wanted. In October 2009 I went in for a physical and was a mess. I was 6'3", 274 pounds and had very high blood pressure. My doctor wanted me to start taking stronger blood pressure medication (I was already on Atenenol). I was also having a lot of trouble sleeping because of sleep apnea. I decided I needed to get a little more serious with the weight loss.

By January 1, 2010 I was down to 267. A little progress, but still not where I needed to be. A Planet Fitness opened in my town with $10 month memberships. I signed up and started running on the treadmill. Actually, I started run walking. I could barely run two minutes at a time. I'd run until winded, walk to catch my breath and start running again. My stamina started building pretty quickly though. As the weather got nicer I started venturing onto the roads. That was so much better than the treadmill. Then a friend invited me to run in the woods. Being on the trails was so much nicer than the roads.

At the urging of the good people on the Runner's World Beginner's Forum I signed up for a 5k race in May. The thought was, if I had a goal to aim for I would stick with my training. Race day came and I had a very enjoyable experience. I wasn't particularly fast but I ran the whole way and finished mid pack under 30 minutes. This led to a few more 5k races, then some 10k races. My times have improved, but I will never be very fast. I have been enjoying running and have made some good friends in the running community.

My training has been very simple to this point. One day a week I run long, an hour and a half to two hours (occassionally three or four hours). One day a week I do some form of speed work, mostly Fartleks or hills. These workouts are about 45 minutes, but pretty intense. Two to three days a week I run for an hour at a pretty comfortable pace. All together I've been running 4-5 days a week for 6 months now.

At this point I am realizing that by far my favorite run is the long one. It gives me time to clear my head and think. As the months have moved along my long run has gotten longer and longer. Going 10-12 miles isn't much of an accomplishment for me. I hit 15 miles fairly frequently and have gone as much as 18 miles without walking. Again, not fast, but I'm not the guy that had trouble running on the treadmill for two minutes straight.

I've found that I enjoy running in races, but most of them are just too short. I go to a 10k and I'm done in under an hour. A 5k is over in 25 minutes or so. Even when I'm happy with my performance I'm a little disappointed. I kind of want my races to be an all day event.

To make a long story short, enjoying my long runs, loving the trails and my desire to take part in longer events has made me start to really think about participating in ultras. Now it's time to start increasing my mileage and learning about what it takes to compete. I'm excited to see how far I can push myself.