TNT Week #2 Recap & Ultra Training Update

If it weren't for the view of the Pacific Ocean, the palm trees and the million-dollar apartments along our route, I'd think we were Team In Training Nova Scotia. Man, it was cold this morning! Okay, 39 degrees isn't even freezing. But SoCal residents, a group to which I am now (mentally) half-committed, have waif-thin blood a little tolerance for the chill that has blanketed the city.

Okay, enough about the weather. It was cold. But sunny! And about 60 people came out for week two of Training. Four miles up Pacific Palisades Park and San Vicente Boulevard in Santa Monica. Before we got started, one of our Honored Teammates, Laura Maloney, spoke to us about her battle with cancer. As if 3 years of remission isn't enough of an acheivement, Laura is going for her Triple Crown (Marathon, Triathlon, Century Ride) with Team - and the marathon is the final event on her list!

The four miles went by quickly. Some groups may have sped up a little too much for a LSD run (not a drug-fueled run, a Long Slow Distance run), but I think overall it went well.


Poor, poor posture


The Group Along the Boardwalk


California at its Nicest


Go Team!

Some shots from week one courtesy of web captain Marvin.

Although I am there to support, encourage and help the participants, I needed my own help this morning. About half a mile into the run I slipped off the sidewalk and faceplanted. The first fall of the season, I knew it was coming! I scraped my knee very superficially. What hurt, and continues to hurt, is smacking my kneecaps on the concrete. Yeah ouch. I didn't hurt too much at the time, nor did it set in until I got home after breakfast. I'm sort of limping around this afternoon and evening. Its probably a combination of lots of miles (see below) and falling. Either way. I'm happy that I get off work tomorrow!

Post-run breakfast was also well-attended. And I'd liken the pace with which I ate my breakfast sandwich a sprint. Three bites, and I was done! But it was all with reason...

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End of Week 9 Ultra Training. This week was a tough one. The first of the build/peak phase. Saturday's 27 miles was a personal best for distance for me. I have never run that for intentionally. After the last two Disney Marathons, Mom and I did walk 3-4 miles around the parks, so technically I have been that far. But to run until the watch hit 27.00 was pretty cool.

I was moderately hungry all day and treated myself to drunken noodles and two sushi rolls for dinner. I may have burned my taste buds off after the noddle dish, but like the run, the pain was worth it.

This morning the alarm went off around 4am once again. Kelley and I met up to run before practice. We were shooting for about 3 hours today (or 18 miles). We ran 10.5 before practice, going along our usual route which, in the past month, we have traversed enough times that I feel like I know every crack in the sidewalk. I logged about 4 miles at practice, and then Kelley and I ran to breakfast to get another mile in. My friend Liz, who also ran Alaska last summer (and ran a 3:50!) jogged back with my from breakfast to the cars, just over a mile. So by noon I tallied 17.3 miles in about 3 hours.

I've iced my knees, taken Motrin and snuck in a 2 hour nap that was way over due. I was considering some Chinese food or Pizza for dinner, but I think I am going to find something better to eat my fridge. Maybe some takeout tomorrow. Tomorrow's easy bike ride is also up in the air pending how my knees heal after the fall. I would love to do some cycling just to give my legs a break from running (sub biking out as crosstraining for a run this week), but I'll see how I sleep tonight.

And the best news as this week winds to a close, I'm sleeping in tomorrow! No 4am or 5:15am wake up call. I think I'll snooze until 7!

Ultra Training Update

Okay, the first of three promised posts is the easiest one. It goes against my delay-of-gratification life philosophy, but sometimes you have to give in. That’s built into my philosophy, too.

Work is slow right at the moment, so I dropped down and did 10 push ups next to my cubicle. No, my coworkers didn’t see me. The cube does have mini walls. I’ve been doing a little more weights work in recent months to compensate for a lot of the long distances that have been cutting down on some of my muscles. I use the pullup bar once a day at least ... I can do one pull up from a slight jumping start. I'm working my way up to one hanging pullup....someday...

Training is going really well. I hit a bit of a wall a couple weeks back. Exercise and work and life got my very irritable. I guess that’s to be expected for long term training programs. Not all of it will be great. Some runs are tougher than others. Some weeks are tougher than others. But you remember why you do it, and keep going.

So I’ve come back out of the fog. I’m still a bit tired. Last week was a taper week that topped out around 45 miles for the 7 days. This week is the beginning of our build/peak phase. It consists of a 26 miler Saturday and an 18 miler on Sunday in addition to normal midweek miles. So that brings us to 68 miles this week, give or take a tenth or two.

I did a tempo run in lieu of an easy run on Wednesday because I ran on the treadmill and figured that would be an easier workout. Next week I will hit the treadmill again (good for resting weary feet), but will probably take it easier.

I’m noticeably hungrier. I do eat a lot more at breakfasts – I eat two of them. Eggs and Breads, then Cereal and/or Oatmeal. Lunch is a sandwich, salad, soup or other company-provided meal. Dinner is salad and fruit, sometimes eggs, and sometimes cereal. I’ve supplemented these meals with snacks like cereal (notice a trend? Right now I’m into Cheerios), almonds and hot chocolate. Still sucking down 3-4 cups of coffee in the AM for both pre- and post-workout caffeine.

I’m 11 weeks into the training schedule. It does feel second nature now. I refer to my 9 mile morning runs as “back pocket runs” because they are convenient and familiar. Ramping up the weekend mileage will soon take its toll I’m sure (the week before I went into a fog, we ran two weekends 24/18 back-to-backs). But I know now what to prepare for. Even though the intensity of the LSDs isn’t high, 4-5 hours of running on Saturday and 3-4 hours on Sunday does add up.

So 7 weeks until the race!! Starting to look at hotels, flights, etc. I can’t believe that its this close. The closer we get to it – the more surreal it all seems.

Following this weekend’s peak workout, I have Monday off from work. Dare I commit to sleeping in until 7am?? I bet I will. That, and a little Wii Tennis cross training.

PS. I’m getting more and more into Twitter, so check the sidebar once in a while, even if I haven’t posted. I’m usually more diligent about the short stuff.

I'm Still Here

I have fallen off of the blogging world for a stretch of days ... but I am still here ...

New posts soon:

-Gels and Goop to get you through training
-TNT Week One - Practice Recap
-Ultramarathon Training Update

It will be a plentiful week of posts, I promise. Until then, I'll be twittering mini-updates on the righthand bar.

Mental Endurance

Sunrise over the SF Valley

Woke up to my phone alarm this morning and did what has become an unthinking maneuver – I hit the snooze button for 5 minutes. Since today is a rest day – no morning Cliff Z-bar, no shorts in 40 degree weather, no quick news scan before hitting the road – I took advantage of the extra time I have this morning. To drink coffee, to read, and to write.

After last weekend’s sessions totaling 42 miles, I expected my legs to be shot for this weekend. Darwinism came through for me, for the most part – I adapted pretty well. My 9-mile Tuesday run was one of the fastest I’ve ever done for this training regime. I took it easy during Wednesday’s 5-mile slow jog, and enjoyed it a lot. Yesterday’s 9-mile run was not that enjoyable, however. I think the miles finally got to my legs. My feet were sore, my body was a bit tired, and I just kept thinking, “This is almost over, right?”

Training my body to run when my mental endurance wears out before my physical endurance is one of the biggest challenges about running long distances. You have to make a conscious decision to continue with the workout (barring physical injury, of course) and set an example for yourself that says, “Even though I feel tired, I am going to do what I set out to do.” Exceed the limits you think you have for yourself. This little mantra works in sports and works in life.

On the other hand, I believe that exercise, sports and hobbies is general should be fun. And when they cease to be fun, that’s when you should stop doing them. But I reconcile that philosophy with this particular running hurdle because I have chosen running because it’s a mental challenge. I get enjoyment out of surpassing my own expectations, and if I were to stop my workouts when they get tough, I’d never make any progress.

This weekend is a flip-flop for the long runs. Because of Team in Training Kickoff and a haircut appointment on Saturday, I’ll be doing 18 miles broken into two runs (6 before breakfast, and 12 after lunch). Sunday’s pre-Super Bowl run is 24 miles with Kelley over at the beach. Little things like grocery shopping, writing fundraising letters for high school also populate the to-do list; those, and installing the Wii my dad surprised me with. Whether I will have the energy to play Wii tennis after these workouts remains to be seen.

Image: laist.com

Sunday's Training and Food Review

Sunday plans were shifted around and I got the chance to sleep in! Well, 6:45am sleep in. Slow and steady waking up, having breakfast and heading out for the second long run of the weekend. 18 miles along the soggy trails of the nearby park. The rain really did a number on the dirt, which was much softer and thicker than normal. My legs appreciated the forgiving ground as I made my way up and back twice along the route.

42 miles of running this weekend made me pay more attention to what I was eating. The pace I'm running at is not fast. It's a 5 on a 1-10 scale of speed (and, being a "5" I don't even have to define whether 1 or 10 is fastest on that scale). But, being out there for multiple hours still requires some form of calories. Here's a quick review of some of the products I have used in the past, and which I'd recommend for endurance events.

GU

Gel packets filled with frosting or pudding-like substances. Flavors ranging from fruity (strawberry, orange...ect) to desserty (chocolate, mocha, vanilla). Most runners refer to these gels as Gu, whether or not they mean that actual Gu brand, or another - Hammer Gel, Honey Stingers, Clif Shots any some other almost-liquid energy gels.

The pros of using a gel are many. They are easy to carry. They require no chewing (which is a benefit when you are so tired that you don't want to waste your energy moving your jaw -- this is how I felt in Alaska). They come in a variety of flavors.

I don't use gels anymore, though. The high fructose content is GU and Clif Gel specifically can upset my stomach. My body doesn't want to digest that stuff. I've used Hammer Gels, which don't contain fructose. They are okay, too. But overall I prefer the challenge of having to run and chew at the same time. I think there are better fuels out there.

Clif Shot Blocks

These gummy squares are a favorite of a lot of my teammates. And on occasion, I eat them too. They are a cross between hard jello and a soft gummy bear, and like the gels, they come in many flavors. Strawberry, Cranberry and Lemon-Lime are my favorite. Margarita and Pina Colada are not.

The pros of using Shot Blocks are their calorie content (200 per package), their texture - if you like gummy things, and their sweet flavor. I find they they usually provide me a good shot of energy 5-10 minutes after I take them. Sure, that might be psychological. But I think the sugar has something to do with it, too.

The cons are that they can get stuck in your teeth for a couple of miles after you take them. Now, this can be a pro if you are looking to distract yourself from the run. But if you took one that you didn't like (Pina Colada, for instance), you are stuck tasting that flavor for a while. Be careful, and with all of these products, find something you like.



Jelly Belly Sport Beans

Made my the Jelly Belly company, these little beans come in packets of about 10-12 and in a bunch of flavors - Cherry, Orange, Blue Raspberry, Watermelon, Lemon-Lime, Fruit Punch. The packets themselves are a little bigger than gel packets, and each contain 100 calories. Jelly beans are my go-food when I am running long. I usually carry 3-4 packets of them on me.

The pros of these beans, for me, are they they don't upset my stomach at all, and I digest them quick enough for them to be an effective boost of energy. My favorite flavors are orange and lemon-lime. I think the watermelon one has a weird aftertaste, not unlike expired poison. They taste slightly salty, too, which balances out the shock of sweetness.

There are drawbacks, however. The first of which is the fact that they only deliver 100 calories per pack, meaning you have to carry more of them than some gels. Also, after taking 3-4 packs in one run, the sweet taste tends to get a little gross. Combine that with drinking something sugary like Gatorade, and you'll never want to drink sugar drinks again. These beans, too, challenge you to chew when you'd rather not be. But they are less prone to getting stuck in your teeth than the Shot Blocks.

Real Food

I know many endurance athletes prefer real food over "running food," and for the most part I agree. But when you are challenged to carry the food with you on a run (as opposed to having it there for you at an aid station), sometimes you just having to go with what's most portable.

My favorite real foods to eat are peanut butter cracker sandwiches (the little Ritz ones) and pretzels. I eat pretzels by the handful when they are available. Mild, dry and nonthreatening to the digestive track, I think pretzels are the perfect running food. Peanut butter is up there, too, and the fat content in it is a plus for ultra running (you start burning more fat when you run out of glucose in your blood around 20 miles), but because it's heavier as a substance, it can challenge your stomach a little more. Both snacks, however, provide a little salt to an otherwise sugary running diet. I'm okay eating M&Ms, Skittles, Starbursts, too. During the second Goofy race, I devoured two mini chocolate bars like my life depended on it.

I avoid bananas, oranges and grapes (upset stomach), and I've never been a fan of trail mixes even though I like the saltiness. Complex carbs like (running food) Clif Bars are usually an end of race treat, not a mid-race one.

Most importantly, I get a lot of calories and electrolytes through liquids - I use electrolyte powder in my water, and I sip on Powerade, Gatorade and sometimes Accelerade to keep my body going.

My reviews are not meant to be hard-and-fast recommendations. As with all nutrition advice, you have to figure out what works for you. And it's taken me a couple years to find out what my body responds to best. Some people can eat 8 Gu gels during a marathon. Others can't even look at it without a stomach cramp. The key is to experiment well before race day. Use your long runs to try out new foods, and pick the one that helps get you to the finish line.

Today's a day of rest on the workout side of life. I'm waiting for my appetite to really kick in after the weekends events. I hope the lunch they serve today at work is tasty (it usually is).

70 Days Until the American River 50 - 2009

This morning's run marked a return to long runs in Los Angeles - I haven't done a really long run here since December. Any wishful hopes that the rain would hold out for our 4 hour run were dashed at 4:30 this morning when I looked out the window to see sheets of rain waving over the asphalt. I hoped the weather in Santa Monica would be better. But an hour and a half later I arrived to find it worse than in the valley.

Nevertheless, Kelley and I took to the dark and damp stretch of Palisades Park, cruised up and back twice along San Vicente in Brentwood, and logged 24 miles in 4:35:54. The pace was comfortably slow and included walk breaks for five minutes after every twenty minutes of running. What does one talk about for 275 minutes? Stuff. More specifically? Everything.

Living in Los Angeles provides opportunities for endless speculation about the entertainment industry and celebrities; speculation that ranges from academic (will the 'paris hiltons' (Perez coined that lower-case label) of the world fall out of media coverage because of the economic crisis makes people not want to look at them?) to judgemental ("I hated that movie"). Also on tap, playing sports as children, what makes a good Team in Training coach, and how running long distances isn't a crazy thing.

We were done by 11am, and the rest of the day has played out quietly. A walking trip to Trader Joes for pizza, lettuce, more blueberries (!) and some almond butter. A calf massage thanks to Brett's Christmas gift to me. And I have watched some TV.

My legs feel fine right now. My socks were wet moments after starting the run, but my toes did not really suffer. The bottoms of my feet are a little sore. I'm moderately hungry, but not ravenous. Quads, hams, and back feel fine. Tomorrow's training session, long run part #2, will be out on the horse trails, so the soft surface will be a comfort on my feet. We'll see if my legs can stand up to the challenge.

SIDE NOTE:

I do want to take a tangential turn for a minute and tell you about the documentary I watched this afternoon. On a recommendation from website Cinematical I taped the film "Dear Zachary" about a month ago when it aired on MSNBC. I never got around to watching it until today...

There are few movies in the world, and even fewer documentaries, that so profoundly demonstrate the extreme wickedness and extreme goodness that exists inside of people. I tend to watch movies with a detached, clinical eye. This film sucked me in past that, though. At one point, I dropped the spoon I was eating with, out of sheer shock.

For those who don't know the story, there is plenty to be learned from googling it. If you have 2 hours, see this film. It will break your heart, but it will also remind you that there are some amazing people in the world, and their influence can outlast evil.

A Taste of Ultra Training

Saturday, 4:30am - Up and getting ready for a long run. 24 miles out in rainy Santa Monica with Kelley. Thankfully, it will be done by 11am, and I'll be ready to eat a lot of cereal, and maybe some froyo from Bigg Chill!

A recap of the run, and some more insight into the upcoming race (73 days away) when I return.

Goofy Challenge - Race Report - Full Marathon

Here it is! A summation of the culmination of my ruminations on running! A recap of the full marathon at the 2009 Goofy Challenge. After I set the stage with some short thoughts on the hours between the half marathon and full marathon, I’ll give you brief mile-by-mile insights into how the race went. And these mile markers will be accompanied by a couple of photos I managed to snag from the professional website.

Moments after the half marathon, Mom and I returned to the race to recover and get some food. (See photo of eggs and salsa in previous post). Upon returning to the Polynesian, showering and changing, we went to the Kona Café on the second floor of the hotel for lunch. Mom got a steak salad and I chowed down on fish tacos.

We probably should have taken it easier than we did, but we had plans to go to the spa, to the parks, and to dinner in our short time there. So after lunch it was off to the Grand Floridian Spa where I got a manicure, and she a pedicure.

Then, to the Magic Kingdom. Walking between rides and attractions tallied 3.5 more miles on my legs. So 16.5 for the day, and a bunch more soon. Dinner was at the Artist Point at the Wilderness Lodge. Mom got salmon and pasta, while I chose salmon with Brussels sprouts. We split a fruit cobbler for dessert.

Off to bed, and 3am came too quickly! I suited up in my shoes, shirt/bib number, shorts, watch and hydration pack and took the monorail to the start line. I was fortunate enough to run into my teammate from Los Angeles, Javier, at the race. We was running with TNT and in honor of his mother. We hung out for the hour preceding the race (no Race Retreat Packet for me this time) and split off into our corral just before the race began.

Starting Line: It was a little too cold! I was shivering and trying to usurp body heat from other runners without looking too sketchy! I was in corral B, but probably could have dropped back one (to C) because I knew my legs would probably not sustain the sub-4 hour pace this corral was meant for. Fireworks went off and off we went!


Mile 1: Everyone is running really fast! We start outside of Epcot and do a 2 mile loop around before heading into the park. It’s really dark, hard to see. I can feel the nervous energy of the group, but I keep my pace.

Miles 2: Coming over the overpass into Epcot. I look down, the race leaders are on mile 4.5, passing underneath us. Wow.

Mile 3: We’re in the park! They aren’t blaring the upbeat techno music they were last year, but it’s still pretty awesome. The ball is purplish blue, and I look around is awe at how cool this all is. It hits me that I’ve got 23 miles to go!

Mile 4: Still dark out. Corrals A, B and C merge with the rest of the group (D-H) right outside the park gates. We won’t see any more parks for another 5 miles.

Miles 5-6: It’s a quiet stretch along the highway between Epcot and the Magic Kingdom (MK). The weather is holding at a nice, cool 50 degrees. I’m comfortable, a little warm. I can feel the tiredness in my legs like weights around my ankles. But I am enjoying this way too much to care. In my head, once I get to mile 7.5, I’ve gone halfway in the Goofy Challenge.

Mile 7-8: We are closing in on the Transportation and Ticket Center (TTC). I know my Mom will be at Mile 9, so I feel like I am coming toward my first break in the race. Disney has also put plenty of music and water stops out. People are jogging along, having a good time. The tiredness is my legs is starting to wane. I don’t push myself because there are plenty of miles left.


Mile 9: There’s mom! She waves, I stop for a moment and tell her I’m halfway there, although the people standing next to her must think I’m crazy because Mile 9 is not really halfway. I tell her I’ll be a over at mile 13 in about 40 minutes. From here, it’s a breeze – we’re soon entering the MK. I think the sun is coming up now, too.

Mile 10: We’ve just passed the Contemporary Hotel. All of the employees and many supporters are cheering for us along the side of the road. This is were it gets good. The entrance to the MK is just up head. I run over the timing mat and think, Dad, here’s another email for you (he was getting my chip times reported to him).


Mile 10-11.5: This is why you run this race. Down Main St. Through Tomorrowland, Fantasy, and through the Castle! The music is people, the people are cheering, the characters are waving and high fiving you. All of those hours spent running tempos, intervals, speedwork, hills and lactic acid runs pay off here. To enjoy this without breathing hard at all.


Mile 12: Okay, we’re out of the MK. But Mom will be up ahead shortly. I hope she has pretzels.

Mile 13: She has pretzels. And they are good. I stop and tell her that, although I’m on pace for a 4:20 time, I will probably slow up a bit once my legs get tired. Other than that, I feel great! I’ve been taking in calories every 20 minutes or so. Endurolyte pills, powerade and jelly beans. My stomach is holding strong, no problems.


Mile 14: We run past the golf course and along a trail that leads us to Disney’s Processing facilities. It’s the place you don’t see when you vacation here normally.

Mile 15: I know that the Animal Kingdom is coming up. This means that for the next 11 miles, I will get to run through 3 parks. The first 14 miles only held 2 parks, so they backload the race. My legs feel better than expected and I naturally fall into a sub-10 minute mile pace. Although the bottoms of my feet start to hurt because of the concrete and asphalt, I feel strong enough to push a little.

Mile 16-17: The Animal Kingdom is awesome. They have drummers, singers, dancers and characters. Everyone is cheering. One performer invites us all over for cocktails after the race, provided that we bring all of the ingredients. This prompts me to gag a little – the taste of sweet powerade is starting to wear on me a little. I run past Expedition Everest and realize that, relative to all of the miles this weekend, I’m close to finishing.


Mile 18: The song at the mile marker is that “Shout!” song. As hoards of people, now 3hrs and 10 minutes into the race, run by, they throw up their arms every time the guys says, “Shout!” And I think to myself, this is what defines a marathoner … or at least the people I like to run with. After hours of running, climbing humidity and a world of discomfort for some, all of these people are willing to dance around, sing and have a good time.

Mile 19: Along the highway from AK to Disney’s Hollywood Studios (formerly MGM Studios), there’s another set of loudspeakers. The song that plays is perfect. “Think of the presents you've brought / Any merry little thought / Think of Christmas, think of snow / Think of sleigh bells Here we go! / Like a reindeer in the sky / You can fly! You can fly!” I hum this to myself as I pick up the pace. I still feel really strong, and I’m now running below a 9:30/mile pace.

Mile 20-21: It’s an out-and-back here, a small loop right before the next park. There’s a Beatles cover band playing “She Loves You Yeah Yeah Yeah” but I don’t find them all that motivating. What is motivating is seeing all of the people on the other side of the road (both times) on the out and back. Lots of TNT shirts. Lots of high school marching bangs.


Mile 22: About to enter the final park, and from here, we never leave the resort area. This means there will be cheering supporters everywhere. Most of all, I’m excited for the candy. They hand out chocolate at Mile 22. I grab a mini dark chocolate bar and a mini chocolate bar. They taste better than anything!

Miles 23-24: We run through DHS, through their costume shops and around the riverside walkway to the Swan and the Dolphin hotels. I passed a guy who was running and juggling. So at least I beat the juggler.


Mile 25: The final waterstop volunteers are calling out, “Final stop! 1.3 miles left” And feel like picking it up some more. I’m all smiles from here on out. Waving to the cast members who cheer us on. I take in the Epcot view once more, and have a fleeting moment of sadness – the race is almost over! I can’t believe it! But that passes, when I remind myself of the food and vacation ahead of me.

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Mile 26: The Gospel Chorus sings us closer to the finish line. I’m running a sub-9 pace. I’m grinning ear to ear because this it the moment I take in that I am completing the Goofy Challenge!


Finish Line! I don’t see my mom, but that’s okay. Hands in the air! Chip time of 4:15:38, a bit faster than I expected!

Across the line! I feel like I can run 10 more miles! (This bodes well given the upcoming AR 50). After getting my medals, snapping a medal picture and downing a couple muffins and bananas, I find mom at the exit.


We head back to the hotel (and then off to the parks!) to celebrate the day.

Over our time at Disney, we walked +34 miles and run 13.1 or 39.3 miles. We dined at some of the best restaurants on property (lots of seafood), and had one of the best views of the park from our room that we’ll ever have.

All in all, it really was a week of glory.


*As you will now note, the title of my blog has changed to focus on upcoming races. The address will remain the same.