Hill work

The cool thing is that these passes and trails have probably been used for thousands of years by animals, early immigrants, later immigrants, and eventually/finally tourists. It was an awesome view--very windy--behind me is about a 100 foot drop off.

I know this has nothing to do with running. But, hey, it is my blog after all, and I did say other stuff would occasionally creep in.

Morning After

Today was an early morning run, probably about 6 miles at a pretty good clip. Some of my muscles were pretty sore from yesterday. But, for the most part, I felt very good.

There is no new wildlife to report.

Can You Hear Me Now?

Today was as cool as I hoped it would be. Basically I had a mountain desert, a bike, a topo map, a general idea of where to go, and about a gallon of water.

I was just about as far from another person as I think I have ever been. The funny thing is that while I perceived I was literally in the middle of nowhere, my cell phone was picking up a signal here and there. So it really wasn't much of a trek after all.

There is a snake story, but without the photo evidence, I am not sure my facts all hold together. I did manage, amazingly, not to run into any cacti or even catch one on the leg going by.

I don't really have anyway to measure this as a "workout". All I know is that I am beat and beat up, so it did something good.

(Already, I know it will be a challenge re-adjusting to simple Midwestern terrain. Especially the stretch of outer road I have chosen to focus on.)

Old Stone House lives up to its billing

It was indeed an old stone house essentially in the middle of nowhere. This was a fun hike along natural lines of drift mostly. Who knows why it is there and what stories it could tell? No bread crumbs were needed for the return trip.

Being able to do a hike in the desert on a rest day is one of the really cool things about being a runner and being active in general. That and eating 3000 calories of carbs a day.

I have seen the map of the trails for tomorrow's mountain biking. It is going to beat the heck out of a trainer or a spinning class.

 

Rest -- sort of

There will be a hike out to the "old stone house" today. Unfortunately, my once great land nav ability is now largely memory. I guess it is a perishable skill. Regardless, I am bringing my cool Silva compass with me.

Today is a rest day from anything too serious. Tomorrow, if all goes well, should be a pretty cool all day affair with the bike.

Spring Training

This morning was probably one of the top ten coolest runs I have had/taken/done. It was basically early morning in the desert and I went a little over an hour, call it 7-8 miles. There was a lot more wildlife out trying to scrape out a meal than I expected. The neatest of which was a roadrunner. Now maybe these are common to the local folks, but this was my first (non cartoon) road runner experience. If you are curious, we did not actually race or run together, we kind of just crossed paths.

The picture is the busted webbing on my glove from a heater from you know who.

Same as Yesterday

Today was a carbon copy of yesterday (90 minutes biking) except that I got started even earlier to get it all done before sunrise. There is still one swim unaccounted for this week, but other than that, everything is in the books. I think the total this week is 40 running miles (see earlier post for how the bike factors into this). I am pretty pleased with this week in general. Next week will be a big one too. The highlights will hopefully be an all day ride and some cool trail running.

Moonrise

This morning, I benefitted from the time zone change, and got an early start. I am still working out the bike rental details so this morning was in a fitness center. They had nice new bikes, but unfortunately, they are the recumbant type. It is hard to feel like you are getting something done fitness-wise when you are in the same position you would be in with a bowl of popcorn watching Survivor. Anyhow, about halfway through, I looked into one of the mirrors and saw via a reflection of a reflection that there was indeed a regular bike hiding there. I put down the popcorn, switched, and was happy.



So, 90 minutes on the bike, about 125 on the heart. Cold thingy has moved on. Maybe a swim later on today, outside!

Yes, but it is a dry heat

These don't grow in the breadbasket. This should be an interesting week biking and running on totally new terrain. Today, however, was a rest day. I have had a weird throat-cold going on, so hopefully the rest rids me of it. I think I will blame it for yesterday's results!

Painting at Dawn

Run, early AM, 14 total miles, first six at 140 bpm.

To do the 14 miles on a 3 mile out and back course, I needed to have a one mile mark from my start point (6+6+2=14). So I packed a can of spray paint on my way out the door this morning. My plan was to paint a hash line and a big white "1". You should know that my route has had virtually no traffic since I have been running there and it was 5:45 am. So there I was painting away when a car and driver go by with a "what the heck are you doing" look. Odd coincidence, obviously not a deterent though, I did a half-mile hash as well.

In general, I did not feel too great. No excuses, but it was a grind. The rest of the week will be about the bike.

33:17 for first 3 miles
32:32 for second 3 miles
So, first 6 in 65:49 or 10:59/mile (so much for progress vs. last week)
8 more miles at 8 minute/mile pace, chucked the heartrate monitor for better or worse.

Spun

60 minutes 160 bpm.

Let Go, Let GU

==================
My version:
GU is a flavored syrupy gel that comes in small packets. You take them to replace carbs/sugars used up in real endurance events.
Their version:
GU Energy Gel is specifically formulated to energize your body during exercise. GU gives the most concentrated form of immediate energy with no stomach bulk or distress, is quickly and efficiently absorbed, and will maintain your blood sugar at the optimal level for a great workout start to finish.
Now read on, please.
==================

You get a dose of talent, you get some discipline and desire to develop the talent, you get some courage to race the talent, and you get some durability. (Yes, for my non-running book reading friends, the concept is plagiarized.)

The talent you get means a whole lot when comparing yourself directly to others, 9.xx times our of 10 it is the prime determinant of a racing result. But since it is the one thing you really can't work on, talent means nothing when comparing you to yourself. (Stay with me now.) You can get more discipline (a coach, a team, a goal, a blog), you can develop your courage (by trial and experience), and you can learn to train savvy to avoid injury, but you just can't change talent.


I was recently told that being near great talent is as powerful of an addiction as, well, name your poison. I agree. But for me this running thing is less about the God given talent and more about the GU gotten results. My point is this, you can only control what you can control. Train to make yourself the best you can be. Buy GU in bulk.

Today, swam, a little over a mile, a little under 40 minutes. Spin tonight, 14 running tomorrow AM.

Trifecta

Cold, ok. Windy, ok. Rainy, ok. But all three together is the handful that was this morning's run. If you're a runner, you know what I am talking about. The way the backs of your hands go numb and the way your chin freezes up.

Results were pathetic and wind played a big role both ways.
First three in 31:21
Second three in 35:52
So, 6 miles running, 140 bpm, 1:07:13

Regardless, today's weather made this a day most would have skipped. I am better for having been out there, maybe not faster, but definately tougher.

I think today was a bit over 7, running. Regarding the heart, who knows what it was doing. My guess is that it was cranking at around 160 but I didn't have the monitor with me. The route was a very old one to me so there was quite a bit to think about and to look at.

Friday Night Lights--117 minutes Color PG13

Good movie if you always wanted Hoosiers to be a little darker. More importantly, it is 117 minutes long which is just about right for this week's ride. So, in the books are another two hours on the trainer at about a 135 heartrate.

Heading to bed, nothing else interesting to say. Well actually, I did pencil in a race/event calendar for 2005. More on that later.

Just Rest

I needed a full day of rest today. I guess with the excitement of the new goal, the blog, etc, I have forgotten to sit still for a full day. So today is a sit still day.

One side note. I don't really do New Year's resolutions. If something is worth doing (or not doing) why wait until Jan 1? But, the last couple of years I have thought that I should get more sleep. So, as some of you may have guessed, I have begun tracking sleep. Over the last month, I have really tried to get not only 8 hours of sleep, but also to get them in a pretty tight/regular window.

Have a green Gatorade for me

6 miles at 139 bpm in 1:04:07. So 10:41 pace vs. 11:20 a week ago.

I don't have much book learning on physiology, adaptation, vessel development etc. Most of what I know comes from crazy runner books and even crazier runner magazines, so my knowledge base should certainly be treated as suspect. My guess, despite the time drop, is that nothing changed in a week. What has actually happened is that it is just getting easier to run slower because I have practiced the motion a bit. What seemed awkward last week was much less awkward today.

Still, time going down beats time going up any day!

Spin cycle

No, not laundry... a 60 minute spinning class, pm, 162 bpm avg.

Great class. My "side-kick", as he was referred to (aka my boss), missed a helluva experience. Think L'Alp Duez on stationary bikes with some of the best Cher music blaring away and the constant threat of the ceiling fan decapitating someone. ( I am making up for an early report that was not so nice.)

For those of you that are closely following the action, tomorrow morning is work at the lab, 6 at 140 max. And yes, I am as excited as you are to see some results.

Serious Swimmers

Swam, am, 45 minutes freestyle, something just over a mile.

New discovery. Wednesday is "serious swimmer" day at my pool. Compared to Mon and Fri, it was packed. I got an in action peek at all kinds of floats, boards, and hand-attaching web-enabling contraptions. (Note to self: if you are going to swim again on Wednesday, at least upgrade from river shorts to something more serious looking.) (Another note to self: whatever you do, don't do a test ride with the bloggles on Wednesday!)

I spent some serious hours in the pool as a kid/teen. It is just that I focused on underwater tag and nerf gutterball. Some of you remember the "O.F.E. Cabana", right? Sure, my swimming form stinks now, but I wouldn't trade those summers for anything.

The real work today will be tonight's spinning.

Bloggles and other feedback

First the nitty gritty for the headline-only readers=====6 miles at 140 bpm in 1:05:52. The first three where in 31:45, so something good is going on, maybe just stride efficiency at the slower pace. It is too soon for real progress, but it is still generally in the right direction.

Here is some of the feedback/questions I have gotten.
----You aren't going to run everything that slow are you? Yes I am, until I get to 50 miles a week, then I will mix it up some. I like the track a lot but this is about building the base.
----You should call the blackout goggles "bloggles". That is very clever, and whoever wants to take that to the bank, go for it, you have my permission. If you are saying "what is he talking about," check out yesterday's post.
----Don't you feel like a putz running that slow? Well, yes I do. But I really think this base building and specific heartrate training will help me get to my end goal, the 3:10. On another level, I think I look like a jackass in technical running gear busting out 11's. Whatever.

Two comments from me (to friends and family) about this blogging. (If you are a veteran blogger, you can skip this part). First, you can leave a comment anonymous or otherwise. Don't email direct, just comment. Second, don't hit the "next blog" button in the upper right corner. I did and yikes, there are some people with real issues blogging away for the world to see. You have at least been warned!

Blackout goggles ----- RHR 50

This morning, I basically had the pool to myself for 40 minutes of easy freestyle. The water jogger lady was there too. More power to her, maybe a stress fracture brought her there, who knows, but she is consistent.

Monday and Fridays (and sometimes Saturday morning) are the swim days. I know almost nothing about the sport, so don't expect any insights of note. I basically think of them as rest days for the legs. Here are some of the things I thought about while swimming.
----If the swim for the race is in a lake where I can't see the bottom, then shouldn't I paint my goggles so I don't fixate on the black line in the pool? You race like you train!
----I also thought about the two and a half boxes of thin mints I have eaten in the last four days. You are what you eat!
----Finally, do I really need to wear a wet suit for this thing? I have done enough of these (shorter ones) to be able to join in smug laughter at the guys who show up with mtn bikes or hybrids. I understand the huge benefit from the right bike. Is the same true for the suits. Since I am such a crappy swimmer, if I go wetsuitless, will it really matter? More research to follow on this topic.

Also, RHR = resting heart rate. It is a morning guage that usally is between 48 and 52.

Far and Away (RHR 52)

For those of you who may not know, a trainer for a bike is kind of a cool thing. Basically, you attach your back wheel to a roller that generates resistance with fluids, wind, magnets, or something. Mine is magnetic. Why is it cool? Well, it isn't too expensive, you get to use your own bike, and it doesn't take up much space. The negatives are that it is really really boring.

This morning, I did 2 hours on my trainer going through a variety of gears and positions. My average heartrate was 128 (high 60's as a percent of max).

To ease the pain (monotony that is) I have now become a collector of $5 dvd's. This morning's feature was "Far and Away". It is actually a two hour and twenty minute movie so I don't know how it ends yet. Don't spoil it please!

In all, I think this was a good week. I think my running mile equivalent is about 34 miles and total time including swimming is somewhere around 8 hours 15 minutes.

Early results

Here is the down and dirty:
12 miles @ 139 in 2:15:18 about an 11:16 pace. There is an interesting drift from the first 6 to the second 6. It is probably not worth over analyzing at this point, but I will post the data.

I will add the data, some color and comment after drink and eats.

======
Here is the rest of the data....
3 in 32:19
3 in 33:59
3 in 34:12
3 in 34:47

This is basically a 6 mile out and back course. Since a lot of time will be spent here/there, I think we will call it "the lab". I will take the time to introduce the route to you next week.

It would normally bug me to slow down like that, but 140 bpm is 140 bpm. Getting mathmatical like this takes out a lot of stress. Hey, I would have run faster, but my heart couldn't keep up!

 

Swim Day / Picture Day

Today was a morning swim at the local recreation center, 45 minutes of easy freestyle. Just me and some older folks and a couple water joggers. I guess I have been doing this a couple times a week for a few months now. It is fun, improvement has been noticeable, and I like being able to smell chlorine on myself all day no matter how long I shower. Today I worked on breathing on both sides and really rotating the shoulders.

I am not a "webmaster" but I learn quick enough. The goal today is to get a picture in my profile. I could ask for help, but you always learn better by going through the steps yourself. I am sure I will figure it out!

Tomorrow will be 12 (probably starting at 5 am) and am going to set a target HR of 140 again. I have got to stick to the experiment.

The Pre-Test

Yikes, talk about a chink in the armor! But first, a disclaimer. I have run for a long time, train most miles comfortably between 7:30 and 8:30, I ran 10 easy last week at 8 min pace. Almost everything I do is 160 bpm.

Onto the yikes part. This morning, I wanted to see how fast I could run 6 miles with a cap of 140 bpm. Get this, 1:08:05. Yep, 11:20 pace. Is that unreal? But this thing is about getting better, so at least I found something really out of whack to work on.

At the very least, this crap pace at 140 highlights a huge gap in me. This was exactly what I was looking for. So from now on, Thursday will be a 140 bpm 6 mile run.

First steps and some math

The first step in this experiment will be to get to a 50 mile week. I think to be fair, I need to get some credit for all of the biking that will be going on at least through June. The time in the pool won't count at all. So what I am going to do is take running miles + (((hours biking) x 60)/(avg min/mile pace)/2). Basically, 2 hours on the bike will be like one hour of running. So 30 miles running and about 6 hours in the saddle should be about the equivilent of a 50 mile week. Those numbers are about 3-4 weeks out.

I did a spinning class tonight. It lasts an hour (call it 3.5 equivalent running miles) and is pretty hit or miss based on the instructor. I am no Lance, but I think it would be nice for my fitness instructors not to have huge bottoms. That bothers me and is a problem in America.

Average HR was 160. I will do a max HR test when I get to 50 miles, but I think it is about 190 or just under.

The "Eureka" that helped (in part) to start this

So, to begin this thing....

I am Jack. I have run a handful of marathons and, maybe like you, have a shoebox of various finisher medals and other stuff. Big deal, right? I agree! Recently, I got to the point where I asked myself "what the hell am I doing this for?" Then a couple things happened.

I stumbled on this post a couple days ago and something just went off in my head.
http://www.ffh.us/cn/hadd.htm

What? The best way for me to get faster may be to run slower? Sounds crazy, no? Well, I am going to chronicle this experiment for you. One thing I have spent very little time doing is running really slow. So we may see some really cool improvements. I will do his little 2400 meter tests and post the results every few weeks, promise!

My original plan for 2005 was to do a half ironman in June as a fun interim goal on the way to a really good marathon in the Fall. So this blog picks up about halfway through the tri training. It has has been a cool diversion that I will have to talk about from time to time. What swimming and biking has done is to make me much more in tune with my heart rate. If you read the link above, you will see that it is all about the heart.

Some things you should know:
I ran a 3:26 about 18 months ago
I am a very disciplined trainer, diligence is my watch word.
I like training more than racing.
I am competitive to a fault.
I want to run a 3:10 this Fall.

Jack