Distance Run

Today my training schedule for Richmond had me running 22 miles.

It’s nice to be over the 20 mile mark again! For me that’s where the fun begins!

It seems that for me, up to 18 is tough, but manageable. I can train my body to do that.

But it seems that after the 20 mile mark, it’s mind over legs, and that’s hard to train for!

One of the things that has attracted me to long distance running is the mental aspects. Sure I can have the right shoes, I can do my marathon training plan, I can eat right, I can follow the “schedule.”

But things get weird after 18. Don’t believe me? The next time there’s a race in your city, go get a spot at about the 19 to 23 mile marker. You will see true agony. You will see faces that will make you wonder, “why on Earth don’t they stop!”

Because it’s the challenge. Can I push My body further, harder than I think I can! My legs are aching, every footstep might feel like stepping on pins and needles… But I go on. As long distance runners we realize that we are capable of so much more than our brains give us credit for.

As I sat in a post-run ice bath today, I reflected on the profound truth of a quote I saw a long time ago in Trail Runner magazine:

Your biggest challenge isn’t someone else. It’s the ache in your lungs and the burning in your legs, and the voice inside you that yells, “CAN’T,” but you don’t listen. You just push harder. And then you hear the voice whisper, “can.” And you discover that the person you thought you were is no match for the one you really are.

Sweet.
Bill

Last Friday I gave into temptation. For a long time I’d been using retired road running shoes to hit the trails. But I been eyeballin’ some new shoes for a while, and my training schedule had a big gap for Saturday. My head was on the hills, and I was gonna be wearin’ some new shoes!

Reasons to buy shoes specifically for trail running:

1. Road running shoes do not have the traction required for navigating highly variant terrain.
2. Road running shoes are not designed to handle the massive water evacuation that may be required by frequent stream crossings.
3. Trail running shoes are constructed to provide better support in an environment where surface area is at a premium. Road shoes tend to have very large sole surface area to help distribute the load over a wider area on what is expected to be a stable, hard, flat surface. This translates to countless snags on roots, rocks, debris, etc when on trails.
4. Road shoes are not designed to restrict the foot from sliding forward in the shoe as commonly encountered when running downhill. On the trail this translates to some very unhappy toes and toenails.
5. Use the right tool for the job. I won’t wear trail running shoes to close a marathon, so I shouldn’t wear my road racing shoes on the trails. Be true to the sport.

On my way home from work I stopped at my favorite outdoor store, Hudson Trail Outfitters in Tenley Town.

I had two shoes in mind, The North Face Enduras XCR Boa and the Salomon XA Pro 3d. (The North Face) (Salomon).

North Face sponsors my hero, Dean Karnazes, and while researching the Endurance 50 there’s a cool flash video of him promoing the product. I figure if it’s good enough for a man who does more trail running than I will ever do, it might be good enough for me.

Six months ago I tried on a pair of the Salomon’s. I loved them, but at the time was doing little trail running and couldn’t justify the cost of a dedicated pair of trail shoes.

Into HTO I went, and man do I feel sorry for the sales people. They brought me the shoes and I Swear it took me no less than an hour and a half to make a decision! These two shoes are unbelievable.

The North Face Enduras XCR Boa

Pros:

Fit like a glove. Both shoes felt custom cut for my foot. I’ve logged a lot of running miles, and these felt like moving from a 1977 Ford Pinto into a 2006 Ferrari Testarossa. Using one of the store’s inclined testing ramps, no matter how hard I tried I could not get my toes to slide to the front of the toebox. The poor sales guy didn’t understand why this was so exciting, and got a little grossed out when I told him I was tired of loosing my toenails.

Super scheet Boa lacing system. The system uses a single wire that wraps through the custom lacing eyelets and is tightened using a knob located at the back of the heel. This makes for quick adjustment to the fit of the shoe without tying. Additionally, no laces means no snags on branches or twigs on the path.

Cons:

A little heavy. Each shoe weighs in at just over 1 oz more than the Salomans. One ounce may not be much, but after hours of running the difference can make a difference in overall stamina.

The Boa lacing system is a mixed blessing. Sure it’s convenient and state of the art. But what if the knob on the back breaks while the shoe is laced? Another sales associate told me that he had herd of that happening, and cutting the wire was the only way to remove the shoe. I’m not sure if I want to find myself without a pair of shoes midway through a race :/

Wide surface area on the ground. These shoes sport a large sole surface area. I’m skeptical about getting myself into another situation where my shoes are snagging on everything I’m crossing.

The Salomon XA Pro 3d

Pros:

Again these shoes fit like a glove.

The sole is not much wider than the foot. Cheese!

Light. At a mere 13.9 oz/shoe, they are a little lighter than the Enduras.

Ventilation and evacuation. Certainly it’s tough to tell how well a shoe will ventilate and evacuate water until trail testing, but two things put the Salomon ahead in my mind: the amount of light inside the shoe when holding it up to the light and peering inside; the minimal amount of padding in the upper. Less padding and fabric means less water retention.

The upper closed my Achilles ever so slightly. This means a lot to me since leg “design” leaves a gap between my tendon and the side of the shoe on either side of the Achilles. Rocks and pebbles love getting down in there. Last year I remember a long run where so much dust made it’s way down in there that I wore a hole in the side of my sock and right through the fabric in the heel!

Again, toes were unable to be coaxed to the front of the shoe.

Cons:

The speed lacing system is not as “cool” as the Boa system, but more than satisfactory. The tongue has a little compartment on the top for storing the excess cord. No worries here!

Brand familiarity. I’m not sure this is a con for the shoe, but I’m not familiar with Salomon for trail shoes. I know they are a great vendor for skis and snow related sports, but I had seen or known little about their trail gear.

The winner is!

Literally, I spent no less than an hour and a half switching from one shoe to another, up and down the incline, running back and forth in the store. I felt like an animal in the zoo with all the eyeballs on me… heh. But I’m serious about the gear, and willing to take my time.

I considered making the decision by a toss of a coin. I really contemplated buying both pairs!

But in the end, there could be only one. The Salomon XA Pro 3d is shoe that will nurture these feet over the next 500 miles of trails.

But I’ll keep my ear to the ground. I was very much impressed with the North Face shoe, and if I hear that the Boa system is highly reliable, I will consider trail testing them.

On the trail, Woot!

The next morning I was like a little kid on Christmas morning! I wanted to put those puppies to task, and I was on a mission! By 7:00 I was standing at the trail head at Shaffer farm.

It was the best 90 minutes of trails I’d run, and I attribute much of it to the XA Pro. Not one snag on a root, fallen tree or rock; never a loosened shoe; no toes mangled against the front of the toebox. They evacuated quickly after stream crossings, and were very sticky even when the soles were wet. My training schedule only allowed me to log 9 miles, but I’m excited that the next two weekends will afford me up to 11 miles each Saturday :)

Here’s an “after” shot.

A pair of Salomon XA Pro 3d’s after 90 minutes of good lovin’!

Rock!
Bill

The February issue of Runner’s World magazine has an excellent article on fish. The article addresses the mercury and PCB issue, and offers a cute quote by Charles Santerre from Purdue: “If 100,000 people were to eat eight ounces of salmon every week for 70 years, we could predict that one person would get cancer because of PCB’s. Compare that to the thousands who would survive heart attacks if they ate more fish.”

I know I don’t eat enough.

I was unable to find the article on the RW website, but I’d like to summarize what were identified as appropriate types and frequency of consumption:

Frequently (2 to 3 times / week): Salmon, light tuna, shrimp, flounder, sole, mackerel, scallops, haddock.

Occasionally ( a few times / month ): Albacore tuna or tuna steaks, halibut, snapper, monkfish.

Infrequently (one or two times / month ): swordfish, shark, king mackerel, tilefish (golden snapper or golden bass).

This past Saturday after my club’s Long Run, a newer runner began asking questions about proper running form and appropriate shoes.

I tend not to dispense advice as I know I have still much to learn. But I can recommend a few things.

Form

Form can play a significant factor in overall health, performance, and enjoyment of running. For casual runners logging only a few miles here and there, improper form may not be a big deal. But for long distance running, form is second only to good shoes.

Though humans have been locomoting on foot for millions of years, proper long distance running form is rarely innate, and must be learned…

My firm belief is that the primary focus of long-distance running form is to reduce the effect of gravity. Unlike sprinters, where the focus is purely on speed, we endurance runners must worry about the effects imposed by hours of foot hitting ground.

The best resource I have found regarding proper form for long distance is contained with in the pages of “Galloway’s Book on Running” Second Edition, by Jeff Galloway.
http://www.amazon.com/gp/product/0936070277

Chapter 13 is twelve pages of compressed wisdom. Memorize it, and practice proper form on every run.

After running 3 to 5 days per week for the last 3 years, how often do I think about form? Every single run. Every single run I analyze my posture, how I’m holding my arms, how efficiently they are swinging, my tilt (or lack thereof), my bounce, how my feet are hitting the ground… Early in the run, mid run, and late in the run (particularly) I check my form, ensure I’m doing it right.

This constant attention to form has led me to a running style that is so natural for me now, that I’ve had bikers pass me when I was 20 miles into a run and tell me, “You barely look like you are working!” That is a compliment for me!

Perfect your form and speed will follow.

Shoes

I can’t offer much here, beyond emphasizing the importance of proper running gear. The Galloway text goes into some details, recommending a good running store that can analyze your stride, arch, gate, etc and help you make a choice. This is good advice. So is, “never take running shoe advice from someone who’s 50lbs overweight!”

If you are new to running, don’t assume that the same shoe make or model will be the end-all be-all for you. Your stride will change, and the way your feet hit the ground will change as you perfect your form, and as your body develops the endurance muscles. So after some time, perhaps once a year, don’t be afraid to go back to the running store and have them re-evaluate your shoe.

I’ve gone through several makes by the same manufacturer (Saucony) and I constantly try to ensure I have the best gear on my feet. NOTE, do not equate price with quality. Get the best shoe for you, but don’t be afraid to spend the money if it’s the proper shoe.

Lastly, remember that your shoes can take between 300 and 500 miles before needing to be replaced. I start warming up a new pair when my current pair have about 200 to 250 miles on them. Each run I rotate and use the other pair, and alternate them on long runs. This way I aways have a pair I’m breaking in, and are ready to wear. The day off for the other pair gives them time to dry, and get back their resiliency.

Rock,
Bill

Last year I must have logged over 500 miles on the C&0 Canal while training for Charlottesville, Richmond, and Le Grizz.

This morning my running club’s long run took us on an out and back to the 9 mile marker from Iwo Jima (logging about 16 miles on the canal).

We left at 6:30, the air was crisp, a little breeze, and fiery orange clouds dotted an otherwise mystical sky.

Only a few of us left on the early train (we usually start at 7:00 in the summer). I was by myself for the entire run, and I LOVED it!

So many memories came flooding back to me. Remembering the times of running in the dead of night to avoid the heat and wondering if I’d accidentally fall into the canal. Remembering the wildlife I’d seen. Remembering when so many stretches of the canal were completely foreign to me. Remembering how much running on the rough, pebbly surface hurt the bottoms of my feet :)

In any event, I love having the canal so close. There are an uncountable number of benefits for runners, bikers, walkers, fishers. It’s a great asset.

If you haven’t been on the canal at sunrise, I’d highly recommend you grab that grande and get out there!

Bill

Join dean as he accomplishes yet another feat of human endurance.

The Endurance 50 will push the envelope in the way that only Dean can.

The event is welcoming any runners to sign up to run with Dean on his historic trec.

Each marathon will run on the actual marathon course. Some of his runs will coincide with regular marathons, and you can meat up with him during the event.

For events not corresponding to marathon dates, a limited number of spots will be available to run the actual marathon course with road closings and the whole 9 yards.

The event will raise money for the Karno Kids foundation, a non-profit organization that supports, encourages, and motivates youth to get outside and become physically active.

For more information: http://www.endurance50.com/

I hope to join him in MD or VA when he comes thorough. It will be good training for Richmond!

Bill

Last year I bonked at the Richmond Marathon.

This year I get my revenge.

Coming off a great run in Montana, I thought I was invincible. I started running slow, but that only lasted for the first mile. By the end of mile 5, I was running well below 8 minutes per mile.

That’s murder for me. And I paid heavily. By mile 13 my legs didn’t feel like lead, they felt like someone was shooting them with a shotgun with each step.

A n00b mistake, and one I won’t make again.

My goal for 2006 Richmond is to focus 100% of my attention on training RIGHT. Last year I ran how I felt. This year I’m running to a schedule. I frequently schedule a run at a pace slower than normal. Typically the first run after after a long run. Last summer I’d just run as fast as I felt. Sure I was happy to be running fast, but recovery paid the price.

I will succeed at Richmond if I stick to my training and racing schedule, no matter what my final race time. Part of my training will include performing runs, mentally, as if they were the big day. Remembering the do’s and do not’s. Notably, “don’t start too fast”!

I think I’ll have that written in marker on my forearm right next to my watch face :)

Rock,
Bill

Yesterday’s temperature reached well over 98 degrees in the DC metro area.

I was a slacker and couldn’t drag my butt out of bed at 5:00am to avoid the heat, so I was left with no choice but to run in the heat.

My routine yesterday should have been truncated to compensate for the burden the heat placed on my body, but in training for Richmond, I don’t want to miss a running day.

So, here’s what I did:

1. I ran with a hand-carry water bottle with full-strength Gatorade - something I never do… Generally I run with 1 Gatorade and 1 water to vary my intake.
2. During the 2.5 mile warm-up, I ran a minimum of 1 minute per mile slower than my mid-week training pace, which is already slow.
3. When it came time to do my hill repeats, I walked down at a comfortable pace, taking a moment to ensure my heart rate returned to a comfortable level before heading up again.
4. During the 2.5 mile cool-down, I ran as slow as I could stand. Probably 2 minutes off my casual pace.

I still sweat like a dog on that run, so I was sure to drink plenty of water, about 24oz over the hour following the run, and eat a dinner that had a high water content.

If I have to run in heat like that again, I’ll certainly take walking breaks periodically. I noticed on this run that toward the end, even with my increased pace, my heart rate was climbing. That’s a sure sign of heat illness.

I’m not trying to die…

Bill