Distance Run

Last week I finished up the first 11 weeks of training for Bighorn.

My mileage in the last three weeks: 43, 51, 61 miles per week.

My weekend runs this past weekend were comprised of a 20 mile run Saturday and 17 miles on Sunday.

The Sunday run was split into 13 miles in the morning and 4 in the evening as I ran out of time in the morning.  Sometimes other priorities (ahem, girlfriend) come before running :).

By the end of the day on Sunday, and most of today I was exhausted.  My legs, though not in pain, were definitely unhappy.  Slight cramping, some stiffness, and a little aching were the flavor of the day.

The fatigue I’m feeling may have been exacerbated by the fact that the number of nutrient dense meals I’ve eaten of the last few weeks was far less than optimal (read, “zero”).

I’m willing to try one more 4-week cycle and see how things go.

If I’m this fatigued at the end, I’ll definitely revamp the schedule to include to easy weeks for each week of training.

Again, don’t forget to monitor the on-line training mileage log to see how I’m preparing for the race.

Godspeed,
Bill Gross

Today was definitely one of those days.  The temperature when I was getting ready for my run was 31 degrees, but with winds gusting to 30 miles per hour, the wind chill felt like 19.

Brr.  But what’s a runner to do?  The run must go on, but how should I dress?

For those of you who have followed this blog, you know I’m a big fan of Jeff Galloway.  On page 39 of the second edition of “Galloway’s Book on Running” Jeff gives sage advice for what to wear for just about any temperature.  Generally, I live and die (or at least my wardrobe does) by the table he presents.

But high-wind situations require special care.

I absolutely hate to bring anything if I might have to take it off and carry it.  I think it’s noobish.  I can hardly bear carrying my tee-shirt on warm days…

But I also hate freezing my butt off.

I scoff at the runner out in 19 degree weather wearing shorts and a tee-shirt, but I also chuckle at the poor guy our there running in thick sweat pants and top, with a jacket on to boot!

So, here’s how I chose.

Compression shorts and thick tights on the bottom half.  Above the waist I wore a dark colored, tight-fitting polypro long-sleeved shirt with a looser fitting, long sleeved, and long-cut charcoal gray shirt.  This shirt was somewhat thick, but not really a jacket.   Both shirts were performance wear with excellent wicking and quick drying.  I topped it off with gloves and a skull cap to cover my ears.

I debated with myself over adding a high-ventilation fleece, a vest, or a high-vent wind jacket.

But I decided on none of them.  My concern was sweat build up.  I’d rather “feel” a little cold but dry, rather than be wet and cold!

The colors of the gear were designed to help capture some sun.  It was mostly sunny this morning, you see.

So, how did it go?  Flawlessly.  The black tights and charcoal top did perfectly for capturing the   heat from the sun.  The also did well at letting just enough wind through to keep me dry.

There was only 1 particularly cold point during the run, lasting for only a few seconds, and the final walk (about 1/4 mile) back to my house was a bit nippy.  All said and done, though, I had a most enjoyable, fulfilling run during less than optimal conditions.

I love running.

Bill

DEF: Noob – someone who really doesn’t know what the heck is going on in a given situation.  Generally the person sporting the deer-in-the-headlights look :)

Today I completed the last run for week 7 of my training program. It also marks the end of the second build up period.

The 3 week progression for this period was: 36 miles, 43 miles, 51 miles for weeks 5, 6 and 7, respectively. You can see details in the on-line training log.

During weeks 5 and 6 I was feeling good and was doing my runs too fast, about 1 minute per mile too fast. By the end of week six, I was feeling really fatigued. My diet was also slacking. The hard runs and crappy diet equated to trouble.

I refocused on my diet (more veggies, fruit, etc) and forced myself to run slower during week seven.

Fortunately, it seems to be working. I’m no longer useless if I get less than 9 or 10 hours of sleep, and I feel like I have more energy, despite having a hard running week.

All things considered, though, I’m glad next week is “easy week”. Running 6 miles mid-week with shorter runs on the weekend will be a nice change. I’m scheduled for 36 miles, but may do only 30. I don’t want to get into a position where I’m taxing my body too much. I still have 5 months of training!

Lesson learned for the week. Bring food and water on longer runs.

It has been a while since I’ve done longer runs. The 17 mile run on Saturday, in the sun, in 74 degree heat, got pretty ugly near the end. I was pretty dehydrated, and my stomach was growling like a pit bull. At one point I considered stopping to eat some leaves off a bush or something. Hah. It’s fun how the mind wanders, isn’t it. I kept thinking, “When I’m done with this run, I’m going to eat an apple, drink orange juice, eat a banana, drink a ton of water, eat a pizza”, blah blah blah.

But, sunny and 70’s in January! It was hard to get too down! There were plenty of sights and sounds along the canal to keep me busy. Man I love the canal. Not a very taxing place to run, and lots of unbelievable scenery.

Rock,
Bill

Ok, I have created a web enabled version of my training schedule for Bighorn.

In calendar format, it is a little too wide to fit in the blog, so you fill find a link to it below.

Please check back as the schedule may change if I deem that the mileage progression I laid out is a little too challenging.

Bill’s Bighorn Trail 100 Mile training log.

Enjoy,
Bill Gross

2006 was a light year for me with respect to running.

I logged only 1147 miles. That’s way down from the 1818 I ran last year.

Early in the year, I was finishing the last semester of my master’s degree. That coupled with not having a spring race planned lead to many slow months of running.

Then later, while training for Richmond, I developed knee issues that kept me from training to the level I had hoped for.

But time off can be a good thing. Taking a “break” gave me time to fall in love with running again. By mid year I was no longer running with a watch, and had begun to crave and enjoy the runs again.

I also started doing some trail running, which has really propelled my attitude. I love it!

Now I’m training for Bighorn (a trail run!!!) and my mileage is going way up. According to my current training plan for Bighorn, I’ll log almost 1100 miles this year by race day in May.

2007 is looking like it will be a great year for me running. In all likelihood, I’ll run more ultras this year than I’ve run marathons. Sweet.

I’ve got my eye on doing the 39 mile Avon Walk for Breast Cancer as a 1-day ultra event to help prep myself for Bighorn. I wanted to try that in 2006, but I think 2007 is the year.

Rock on,
Bill Gross

I nearly forgot about this rather spectacular demonstration of the precarious balance between beasts and their prey.

The other night, I was heading out on a mid week run. Being the week before Christmas, I was getting started pretty late in the evening (ahem, shopping).

About a quarter mile into my run I came a part of the Crescent Trail that crosses a stream. Neatly positioned on either side of the trail is a long, shoulder-high galvanized fencing meant to keep mothers with out-of-control tots from careening into the creek ditch.

The fence is visible in this picture I took last winter…

Well, as I was getting into the fenced-in area, I noticed a small brown spot on the trail ahead of me. Some little critter I supposed.

As I got closer, I could clearly see that it was a bunny. “Hello, bunny,” I said as I approached. For some reason I talk to the wild life. My patron saint, St. Francis would be proud, hehe. Just as quickly as his darkened figure formed an image in my head, he took-off like a … well, like a scared rabbit.

I thought nothing of this. I see wild animals all the time on the trail.

But a little further down, out of the corner of my eye I briefly caught glimpse of a football sized light-gray figure sitting on the top of the fence on the right side of the trail. Again, almost a soon as I noticed it was there it took off. Effortlessly, and perfectly silently. It was eerie. One second it was there, the next it was flying off into the trees like a ghost.

“Hey, Mr. Owl,” I said under my breath, a little self conscious after my talk with the bunny just a few strides back.

Then the reality of this situation hit me. I sent the bunny home to his family, and I sent the owl home hungry! Wow. That owl was, in all likelihood gonna be feasting on that little rabbit within seconds of my arrival.

Life is a delicate, somewhat precarious balance. One minute you are nibbling on some leaves, thinking about this and that. The next you are being fed upon.

This encounter gave me plenty to think about as a I plodded along for the next hour…

Appreciate the now. It might be the last now you get.

Bill Gross

Woot.

Jeff Galloway’s books emphasized the need to have another goal in place by the time your next race arrives.

I’ve taken that to heart, and it has me back on a training program soon after Richmond.

My goal, the 5th annual Bighorn Trail 100 Mile Endurance Run, June 15, 2007.

For those of you who followed my first Ultra in the Great Bear Wilderness of northwest Montana, you know I love the big scenery of the West, and am willing to pay for the experience in sweat, tears, and a few toe nails.

Here’s the race overview.

BIGHORN TRAIL 100 MILE ENDURANCE RUN 2007 RUNNER INFORMATION

The 5th annual Bighorn Trail 100 Mile Run is an arduous trail run that will take place in the Little Bighorn – Tongue River areas of the Bighorn National Forest. Starting time for the event will be 11 AM, Friday June 15, 2007, with a 34 hour (average pace of 2.94 mph) time limit to finish the event. Runners must be prepared for potential extreme temperature variation and weather conditions during the event with possible temperatures exceeding 100 degrees Fahrenheit in the day in the canyons and being well below freezing at night in the mountains. The course is wild and scenic traversing territory inhabited by elk, deer, moose, bears, cougars, mountain lions, and rattlesnakes with the potential for wildlife encounters with runners. Crew access points on parts of the course are limited and the runner should be prepared to participate with a fanny pack and other necessary equipment to ensure their ability to safely traverse difficult remote mountainous trails in potentially unpredictable weather conditions. The course is an out-and-back consisting of 76 miles of single track trail, 16 miles of rugged double track jeep trail, and 8 miles of gravel road with approximately 17,500 feet of climb and 18,000 feet of descent.

You know I’m looking forward to this one!

The training schedule I’ve set out is arduous, but conservative, increasing my distance in a manner consistent with two key goals:

1. Not getting injured
2. Being fully prepared for the race

I’ll be posting more about the training schedule soon, and I intend to start posting my full training log on the blog.

Wish me luck.

Bill Gross

Woot! Richmond PWEND!

This past Saturday (November 11) was the 2006 SunTrust Richmond Marathon.

If you’ve been reading the blog, you know I’ve been struggling with runner’s knee for the past 6 to 8 weeks. It hasn’t been fun, and I was very worried about Richmond.

Well, the knee gave me less issues than the heat, that’s for sure. It was over 60 when the race started, and 75 when it finished. I spent most of the rest of the afternoon recovering from heat related sickness.

But I tell you, if you have to suffer a race in the heat, Richmond is as good as any! Great crowds, the occasional good scenery, great support, and lots of motivating runners make this race a fun one.

My goal for Richmond this year wasn’t necessarily to PR. My goal was to train well for the race. Success at Richmond for me this year was to be calculated based on how well I trained.

Why not a specific race goal? Because last year I bonked at Richmond. I went out way too fast and paid the price, logging the last 19 miles in rather severe discomfort. Starting fast is a seriously NOOB mistake. My goal this year to learn discipline, and thus a rigorous adherence to my training schedule. The theory being that through 6 months of adherence to a strict training schedule, I could train my brain to stick to a schedule during a race, no matter how good I felt.

You see, by race day, after a 2 week taper, just about any runner is going to feel like a race-horse on crack. And its easy and tempting to go out strong.

So, I thought a 6 month training schedule where I tried as hard as possible to stick to the plan would help me learn mental discipline.

Well, in the end, my training got me runner’s knee, so perhaps I need to get back to even more basics, lol, but the fact of the matter is I trained really well, and I’m happy about that.

I had 3 goals established for myself:
1)Finnish
2)Hit 3:45
3)Hit 3:30

Because of my knee, I was worried about even finishing, but after a few miles I was sure I’d complete the race. At the starting area, I linked up with three 3:30 pace group runners. I stuck with them for the first half the race.

At about the midpoint, the heat started to get the best of me. Much of the Richmond race is run on wide urban streets where there is little shade. Given the 75 degree temperature, that spelled problems. I started seeing people drop out of the race all the way up to mile 23! Man I felt sorry for the girl I saw laying on the median just past the mile 23 marker. I hope she’s ok… About mile 17, one of the 3:30 pacers took off his pace bib. I could feel his pain. It was hot as hell. Many of us were slowing down.

In any event. It was a great race. Though I came in at 3:47, I’m not too upset with my time. I didn’t start fast, and in terms of overall standings, I did better this year than last, and that’s good.

Will I do Richmond again? Probably not. After the likes of Charlottesville and Le Grizz, I will certainly go for smaller, more scenic races. They suit my solo-runner tendencies, and I love getting in touch with mother nature.

Oh yeah, before I forget… I’d like to congratulate my running club partner, Tom Stone who rocked a 3:17! Good job Tom!

Congrats to all the runners, and thank you for the countless support staff along the route. Not the least of which include the awesome support staff, the 3:30 pace group I linked up with, the cheer leading squad, the guy handing out orange slices (again this year!), the spectators at The Wall, and all the others who came out to cheer us on.

Richmond is a great race as far as support. The course is not overly challenging. I think I’m not cut out to be a big-city racer…

Rock,
Bill Gross

Hello;

Just a note to warn you that I am migrating to a new blogging platform sometime this weekend.

The new home URL for my distance running blog will be: http://www.wrgross.com/blogs/distancerun/
the URL’s for each post will change and links to all articles will be broken.

As well, the url of the ATOM feed will change to:
http://www.wrgross.com/blogs/distancerun/feed/
Please take a moment to update your news aggregator subscription!

Thank you,
Bill Gross

Long have I wanted a replacement for Gatorade. I have never really liked that product, but it seemed like the “breakfast of champions.”

On my long runs, I typically run with two 20 ounce Ultimate Direction hand-held water bottles. One with water, the other with home-mixed Gatorade.

By the end of my long runs, my teeth are covered in sugary residue, and I can’t stand to drink any more Gatorade.

I started searching for a replacement. Low and behold, I walked into a favorite running shop and they had about 5 different variety of the Ultima Replenisher.

I picked up one packet of each, and tried them out on two long runs.

Report: Two thumbs up!

I love this product. It tastes great, does not feel sugary (probably because there’s no sugar in it!), and keeps me going into the wee miles.

So long, Gatorade!

NOTE: I have not tried the new Gatorade product, and will have to, for variety sake, but for now, I am really impressed with the Ultima product, and you know me and gear. Once I like something, it’s like moving a mountain to get me to change…

Bill