Monday, April 6, 2020

Training Overview #42 – Finally Time to Review - Week of March 30 thru April 5, 2020

Training Thoughts:
With my last races for the first half of the year being postponed it is time to review my training.  Up until today I have been moving forward with the assumption that The “45” gravel race near London Ky and The Dirty Kanza 200 gravel race would still be on – while being pretty certain they would be moved.  As of Sunday (4/5/20) my calendar is now cleared of any scheduled races until July and then The Kentucky Gravel Championships (KGC) and Steamboat Springs Gravel race in August.  I will not be able to do the “45” which was moved to late August as I will be in CA for work and then Dirty Kanza moved to September and I will not be able to do it this year as I have Boston at that same time.  I will end up using my entry for the “45” to do the KGC and Dirty Kanza allowed people to do the race in September, defer till 2021 or get a refund – I took the deferment option so will be in Emporia KS June 5th of next year.

With regards to training I need to step back and rethink the year ahead. With no races till June at the earliest but probably not till July and August I cannot keep up the level of training I have been looking to do  for races in May and expect to be in the best shape possible come July/August.  I have spoken of this before in that while it is nice to have a race to aim for to gain motivation in training I tend to just like training and often have to reign it in to aim for a specific event.  This all relates to this time in that I could just train as I have been doing and get in good miles and some hard rides but the issue is I will at some time have to slow down and that would probably end up being about the time I should be in my best shape but would probably instead be on the downside of being in optimal shape.

I am not sure yet how I will change my training but I do need to take the next couple weeks to work back from races I have coming - KGC, Steamboat Springs & Boston – and see what will work best.  For now I am going to cut my riding mileage back but will still try and get in a long ride of 60-100 miles at least once or twice a month just as I like to do them.  I am not alone in this as if you listen to many podcasts and read blogs everyone is in the same boat due to racing having been canceled.  The consensus is many are using this time as a sort of mini-off season for maybe another 4 weeks then start to work back into things to be ready when the racing is started up again.

I have never been the best at writing down what I want to do in training as I tend to go with the flow and by what I feel I need at any certain time.  That said I would suggest you sit down and look ahead, the best you can, and work backward to form some sort of plan – I know I am going to work on doing this.  Take this time to step back and look at how your training has gone in the past and then look forward as to what you need to work on for the future and work up a plan.

Maybe, if you can afford it, this is a time to look to a coach who can often take more unbiased look at your past training, injuries and results and then work to formulate a plan for you.  A coach can also be good for motivation and accountability if that is an issue you struggle with.

Bottom line, as I have said in past posts, is do not waste this time.  While there is a lot uncertainty in these times you can use this extra time, usually consumed with racing and training for those races, to do a reboot and rest.  This is a great time to try a new path or maybe you stay on the same path but look at it a little differently.  Use this time to your benefit and plan ahead.

Overview of Weeks Runs and Rides:
A good week of riding and got in the runs I planned.   With two harder rides on Zwift I was a little tired I did the last stage of the Tour of Watopia easy and worked to stay at under 130HR and pretty much did that.  I then rode a long ride (106) outside, yes outside in the fresh air, that felt pretty good and at a good pace for all the elevation and wind.  Ended the week a little tired but as I shared above, and below, will be cutting back some which will allow for rest.

As far as running I kept things the same as last week with 2 easy 5 mile runs.  My Posterior Tibial Tendon  (PTT) issue was a little sore but was better than it had been and of more significance it did not feel sore for more than a few hours after the run.  Again, one issue I have with my PTT is that it is aggravated by my Accessory Navicular issue that the PTT runs across and the extra navicular bone is right where the shoe collar is so it creates a level of discomfort.  I think minimizing running has been working to correct my PTT issue but I need to be more diligent with the mobility and other strengthening exercises




Weeks Workouts:
- Monday: Ride – 7.56 Miles Warmup  &  33.66 Miles Stage 1 Tour of Watopia & Cooldown - Total 41.22 Miles
- Tuesday: Ride – 10.68 Miles Warmup & 27.1 Miles Stage 2 Tour of Watopia - Total 37.78 Miles
- Wednesday: Run –  5.33 Miles
- Thursday: Ride – 25.6 Miles
- Friday: Run -  5.21 Miles
- Saturday: Ride – 105.9 Miles
- Sunday:  Rest

Weekly Totals:
- Running Miles – 10.5 Miles
- Running Time -  1:31 Hours
- Riding Miles – 209.9 Miles
- Riding Time -  10.48 Hours
- Total Miles – 220.4  Miles
- Total Time –  12:19 Hours

March Totals
- Running Miles – 40.3 Miles
- Running Time – 6:00 Hours
- Riding Miles – 529.3 Miles
- Riding Time – 26:23 Hours
- Total Miles – 569.6  Miles
- Total Time –  32:23 Hours

Diet Notes:
Not much exciting this week as I work to just try and limit my carb intake to what works best with where I am training wise.  All of my rides and runs during the week were done fasted and even with a couple Zwift rides at race pace things went well.  For this weeks  long ride I pre-ride fueled, as below, with my Modified Bullet Proof Coffee and some oatmeal.  I had planned on taking some of the SFuels Race+ formula as I like it, with it having a few more carbs, for the last part of the ride.  However as it was cold out early I vacillated back and forth if I was going to ride on Zwift or outside and once decided to ride outside, the right choice, I forgot to pick up the packets of SFuels Race+.  As I usually carry some extra carbs with me in case I overdo it and need some I ended up using a Gel in the last hour just to fuel up some. The 100+ ride went well with averaging 19 miles an hour and 132HR I was obviously burning fat as while tired felt fine.

I do these long rides with the fueling above to prepare my body to better burn fat but when racing do use more carbs and do so now and then on training rides just to be ready to use it.  As I mentioned last week in my post when you have metabolic flexibility it does not time you to one fuel source and that has great advantages.

Saturday’s Ride Fueling
Pre-Ride Fueling:

- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1 Scoop) (609.3/15) & 1 Scoop SFuels-Life
(50/0) – Total (659.3/15)
- Vespa – 18/5
- ½ Cup of Oatmeal and Raisins ( 133.6/28.6 )
- 1 Altred (Beetroot Extract)


- Also use the AMPHuman PR Lotion
- Total:  810.9 Cals & 48.6 gr Carbs

Ride Fueling;

- 4 24oz bottle with 1 scoops of SFuels Train (100/2 per bottle)
- 1 Altred at 2 hours and 4 hours
- 2  S!Caps at 2 hours and 4 Hours
- 1 SFuels Life Bar (180/15)
- 1 Maurten (100/25)
- Totals: 680 Calories - Carbs- 48 g

The Week Ahead:
Right as I had written this section lo and behold I get an email from DK200 that they have postponed till Sept 10-13 and since that is Boston Marathon weekend I cannot make it but they did offer a deferment till 2021 (June 5th) so took that option – thus DK200 2021 it is.

I need to review my training now since I have no races till at least June or July and no gravel till KGC and Steamboat Springs in August.  That all said I am going to cut back some so that I take a mini off season now and then build back up.  If I do not do this I open up for the chance of being burned out by August. Thus, for this week will do 3 25-30 milers on Zwift, might do one Zwift Crit as they are hard but fun, and then see how things go for the weekend.  I will still look to do longer rides on the weekend as I want to get to be where 60-100 are just regular rides which really helps mentally.  As far as running will stay pretty much where I was this week with two runs but up them to 6 miles each as long as my foot feels OK.


Last Week's Overview #41







Friday, April 3, 2020

Weekly RunDown #182


"Remember the most important thing after choosing 
the right shoe is choosing the left one."
Steve Jones

Interview with Steve Jones

A look at my Training Overview #41 and why now is a good time to give metabolic flexibility a try

News on Zach Bitter working with SFuels and speaking of SFuels, yes I am an ambassador for them - here is a post in Athletics Weekly as SFuels is now available in the UK

Fast Women Issue #65 - March 30, 2020

iRunFar.com's list of race cancellations, postponements and races still on

If you are limited in training hills are a good place to go

Still not knowing if Comrades will take place on June 15 or not Bruce Fordyce is offering advice till he hears different - today's advice is on preparing for  "Down" year as the race will still feel uphill.

New summer dates in 2021 set for the postponed 2020 Olympics

The art of the easy run - the "Easy Shuffle"

A question many have - Does running hard suppress your immune system?

In light of all that is going on it is a good time to look at how we think

Also from FastRunning.com - since there is not racing how about a look back

In this time of uncertainty should you run here are some thoughts for and against - be wise and realizing we are not all the same and what may be good for one may not for another

With all that is going on learn to use the ADAPT method to deal with it

Over the next week Altra will be having a Film Fest Watch Party- check out the lineup

Speaking of films Inov-8 is also has some good films to watch - there are a couple of them below

Ways to help support your local independent running store - I would add bike store - during this trying time for small businesses

Nike makes the ZoomX Vapor Mask is 4% faster - Yes it is satire so do not run out and try and buy one

Base-phase Training for Ultras in these crazy times

Geoffrey Kamworor is continuing to train through this all

Brad Stulberg and Steve Magness - authors of Peak Performance and The Passion Paradox - have a new podcast called the Growth Equation - here is there first podcast

The Boston Marathon offering refunds if you cannot make the new Sept 14 date.  You need to accept or reject the refund by May 29.  Here is the Boston Postponement FAQ page

Need a race there is the FREE Quarantine Backyard Ultra this weekend (April 4, 2020) - even LetsRun.com has a post on it.


Masters News
iRunFar.com's Age-Old Runners: Steven Moore


Local, to Kentucky, Races and Events
(If you have a race in the area, including surrounding states, let me know and I will post about it)

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.  There is now a running group starting over in Burkesville, for info check out their FB Page- Burkesville Running Club.  Have another local running group in KY let me know and I will list it.

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

A good race in Somerset KY, and for a good cause, is the Over My Head 5K June 6, 2020

Always a fun race, well races, is the Freeman Lake Summer Trail Challenge 5K and 10K on July 11th, 2010 - Run either race or both

Next Opportunity Events Hot Hot Hundred is August 8th and this year they have added a 50K

A great race to add to your list is the 8hr Backyard Classic in Elizabethtown, KY on August 15, 2020

The Lake Cumberland 1/2 Marathon is Sept 12th in Somerset KY

If you want to check out a great trail but do not want to do an ultra try the Rugged Red Half Marathon in the Red River Gorge, KY on Sept 26, 2020 - Register here

Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine


Races this Coming Week
As most race are canceled or will be - If I find one I am sure that will be run I will list it.

Quarantine Backyard Ultra - Wherever you are - April 4, 2020 - It is FREE


Steve Jone's 1984 Marathon World Record


Interview with Steve Jones


Mtn Outhouse News form March 30, 2020


Of Fells and Hills - an oldie but goodie


Unbreakable - If you have not seen this video it is a must


Mid-Winter Frog Graham - Fell Running and Swimming


Mountains of Heaven




As a reminder, you can join the SFuels Strava Club and join others on the LCHF for Endurance journey

Also, check out the whole line of SFuels products: SFuels Life , SFuels-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also download the updated Get Started guide at the site.





Monday, March 30, 2020

Training Overview #41 – A Good Time to Work on Metabolic Flexibility - Week of March 23 thru 29, 2020

Great roads to ride on here in South-Central Ky
Training Thoughts:  
In thinking about what to write about I thought I would touch on diet - or specifically why it is a good time to try being fat adapted, I did write on this, LCHF, some in Training Overview #24 and here  Now when I say “diet” I use the word as it was originally used in that it refers to how we, or a group, eat and not as it is used today to refer to some eating plan or protocol.  I bring up this subject realizing there are many that will greatly disagree with me and in the cycling community even more disagree with it but that is fine as I now it has worked for me.  The subject I will touch on is working to be “fat adapted” or maybe a better term is working to have “metabolic flexibility”.  I say “metabolic flexibility” as the goal is not simply to be able to use fat as fuel efficiently, that is part of it, but also to use carbs when needed and then be able to move back to fat, thus the flexibility.

One reason to bring this up now is that one of the usual arguments against working to be fat adapted is that people do not want to take the time (it does take time), effort and possible drop in performance while transitioning.  That said, with pretty much no racing for the next few months, or more, for most people that argument becomes less of an issue. Now is a great opportunity to give it a try.  As I talk about being fat adapted I am not going to get into all the nuances and things you can do but give you an overview, benefits and resources you can look into.  The bottom line is that now is a good time to give it a try and if it does not work for you at least you will know from experience rather than an assumption and if it works you are at a good place to move forward to fine tune how you eat to enhance being fat adapted.

First, some may wonder why does one even need to be fat adapted when for years we all have relied on carbs.  Actually that is a pretty easy answer and that is we have far more fat storage than we have carb storage – which is why when you rely on carbs you have to replenish so often - and while carbs may burn easier they are limited.  If your body seeks to use carbs it will in general have a tough time moving to use fats when carbs are used up - again forcing the carb burner to continually seek to replenish the carbs by downing gels, chews and other carb sources.  However, if you can move to being a fat burner and gain metabolic flexibility you can rely on an almost endless supply of energy in fat and then in times when carbs are needed do so and then move back to fats.  This leads to needing far fewer calories to be ingested and that not only makes things easier it can also greatly help with what many endurance athletes suffer from – gastric distress.

Another reason to move to working to gain metabolic flexibility is that you can use the fuel source that best aligns with your effort.  For running ultras fat adaption is great as for most running ultras largely entails steady state running with very few surges.  Now there are those that race and may need a surge and at those times, or maybe if you have a particularly hard section of a race, you can ingest carbs as required and after that section, or effort, is completed go back to fat burning.  This, as already stated, leads to far less caloric intake than when one relies solely on carbs.  I know from experience that this is so having run for many years and starting running in a carb centric world.  I want to interject that for cycling there may be some nuances that require more carbs than say an ultra runner but still metabolic flexibility is very helpful.  In cycling if you do triathlons or ride fondos or centuries but do them at a constant steady pace you may not need as many carbs.  However, if you race you will find that if you are metabolically flexible your carb intake will be higher but I would say much less than if all you rely on are carbs alone.  In cycling races there are often surges and then back to constant steady pace so there may  be a need to intake more carbs than you would on a steady ride but again much less than if are not metabolically flexible since when you go back to the steady state ride after a surge you can go back to fat burning.  I will admit this change in pace can make figuring out the quantity and form of carbs to intake a little more difficult it can be done and now is the time to do it.

One last reason, am sure there are more for the sake of this post this is the last one, to work for this change is that a lower carb diet can be great to reduce inflammation and control weight as well as often dealing with ones health especially if there is any possibility of being pre-diabetic.  When I speak here of Lower Carb I try make sure to use the word “Lower” on purpose as I am not speaking of Keto or a very low carb diet.  Often many confuse LCHF (Lower Carb. High Fat) with Keto but while LCHF may include Keto it is not restricted to Keto.  Speaking from experience we all have to find what level of carbs work best for each individual to supply the needed energy for how we train and race as well as maintaining our health.  Also, in this is to realize not all carbs are created equally so we need to not only work to eat the right foods – which we should do even on a carb centric diet – but also figure out at what level of carbs we function the best.  This level may change during the year with one’s training, racing and rest but will still be lower than before being fat adapted.

All of the above are simply things to think about and I can tell you from experience it works.  In my training overviews I share my fueling for long rides and runs to simply show what can be done.  I think I have my fueling figured out for running ultras but am still tweaking my fueling on rides.  For longer steady rides I am pretty well set as they are not much different than running Ultras but for racing I am still figuring it out but am getting there.  The other aspect I am working on is for longer rides of up to 200 miles as I know I am good for the first 100 and even if I finish a little depleted but strong I am good but when needing to go farther I have to make sure I do not get depleted.  As with many things this is all a work in progress but one that is well worth it.

So back to where I started, take this time we are in and give being metabolically flexible a try - if it is not for you at least you will know after trying.  The change can take time to work to its fullest so use what is probably a long break in racing to see what works for you.  Below are some good resources on the subject:
SFuels Quick Start Guide
Zach Bitter on What is Low Carb?
Zach Bitter's Periodized Low Carb YouTube Play list
Jeff Browning on The Road to Fat Adpation
- My friend Tim Barnes website M360 Clinical Fitness and his book M360 Clinical Fitness
What is OFM
Success with OFM
Metabolic Efficiency Training (MET) by Bob Seebohar
Metabolic Efficiency – Becoming a “Better-Butter-Burner” by Sunny Blende, Sports Nutritionist
Bob Seebohar and Dina Griffin: Metabolic Efficiency (Not Just ‘Low Carb’) for Optimal Sports
Performance, What the Research Really Says, and More
Tim Noakes and the Case for Low Carb
Dr. Peter Brukner and LCHF
The Art and Science of Low Carbohydrate Performance by Volek and Phinney

Overview of Weeks Runs and Rides:
Plan early in the week was to ride about 200 miles this week with a mix of Zwift rides early in the week and a long ride outside Saturday Saturday  The Zwift part worked out as planned with the Saturday ride outside with the guys being short of the planned 100 but was a hardish 60 miles with 4300 feet of climbing.  When it came to running ran twice and about 5.2 miles for each at an easy pace as that was what worked the best for my foot.

The rides this week were an easy low HR ride on Tuesday and then for Monday and Thursday rode the Tour of Watopia Rides, well they call them rides but they are fast as if they were races.  As usual I did some miles first to warmup then did both rides and a good pace.  For the first ride finished in the first third or so and the second one in the first quarter.  For Saturdays ride got together with a few other guys to ride a good 60 miler.  I had done this ride once before and it is a good ride as it has plenty of hills of all kinds from short rises as well as up to a 2 mile climb.  Add to the terrain a stiff headwind coming back and it made for a hard ride that we still did at a good pace.

As I stated above I got in 2 runs this week of about 5.2 miles each.  Ran them easy and had soreness in my ankle but not too bad.  Need to work at getting is all better but for the moment it seems to be heading in the correct direction.  On Sunday’s run I for sure felt Saturday ride but just ran an easy perceived effort (PE) run as forgot to put on my HRM but like to do these runs by feel as they work to get me to better really on know how I feel.  For at least the next month the goal is to keep the runs as they were this week – at or about 5 miles and easy.  This seems to be the distance where I. an get in a run with minimal discomfort.




Monday: Ride – 3.4 Miles Warmup  & 31.18 Miles TofW W/Cool Down - (Ttl – 34.58)
Tuesday: Ride – 35.21 Miles
Wednesday: Run –  5.21 Miles
Thursday: Ride – 6.84 Miles Warmup & 28.31 Miles for TofW W/Cool Down - (Ttl-  35.15)
Friday: Rest
Saturday: Ride – 60.18 Miles
Sunday:  Run – 5.24 Miles

Totals:
- Running Miles – 10. 4 Miles.
- Riding Miles – 165.1 Miles.
- Total Miles –  175.5 Miles
- Total Time –  9:31 Hours

Saturday’s Ride Fueling
Pre-Ride Fueling:

- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1 Scoop) & 1 Scoop SFuels-Life
- Vespa
- ½ Cup of Oatmeal and Raisins
- 1 Altred (Beetroot Extract)


- Also use the AMPHuman PR Lotion
- Total:  810.9 Cals & 48.6 gr Carbs

Ride Fueling;
- 1 24oz bottle with 2 scoops of SFuels Train and 1 24oz bottle of SFuels Race+
- 1 Altred at 1.5 hours
- 2  S!Caps at 2 hours
- 1 NutButter
- Totals: 410 Calories - Carbs- 21 g

The Week Ahead:
For the coming week will ride Monday and Tuesday indoors and look for about 35 miles each.  I may do a couple of the makeup Tour of Watopia rides but sort of depends how I feel.  The plan right now if for an afternoon gravel ride Thursday and hope the weather and work play along as will be good to get outside on some dirt as has been a while since I have ridden any gravel.  Then for the weekend I want a long ride in, from 60 – 100 miles, but where that will take place depends on the weather as right now, a week out, it is showing rain but that can change.

As far as running I will be running as I did this week with about 10 miles total in 2 days.  Will probably run Wednesday and then depending on how I feel will run Friday or Sunday.  The goal for running this month is simply to keep the legs moving so they are ready to run in May/June when I start working more towards Boston and some summer and fall races.

Last Week's Overview #40







Saturday, March 28, 2020

Zach Bitter Joins the SFuels Team

Many of you know I am an Ambassador for SFuels and have been with them for close to two years.  The product works great and with the addition of SFuels Race+ and SFuels Life to the SFuels Train and SFuels Life Bars the line is filling out nicely for the fat adapted athlete or those seeking to be fat adapted.

Today the news was released that Zach Bitter will be working with SFuels and included in that will be regular videos where Zach will share advise and knowledge.  I also hope to have an interview with Zach in the next week or so.  Check out SFuels Live and register so you can get up to date info on the release of videos.

Great to have Zach on the team and looking for all the knowledge he can share.





As a reminder, you can join the SFuels Strava Club and join others on the LCHF for Endurance journey

 You can also download the updated Get Started guide at the site.



Friday, March 27, 2020

Weekly RunDown #181


"Don’t let fatigue make a coward out of you."
Steve Prefontaine.

My Training Overview #40 for last week

Fast Women #64 - March 23, 2020

The 2020 Tokyo Olympic games have been postpones to no later than the summer of 2021

With the postponement of the Olympics athletes have to adjust their plans

An update on Anton Kruprica

Ian Sharman on using the skills you have used to adapt during races to adapt in all the craziness around us

Track $ Filed News interview with Emma Coburn

Some thoughts on how COVID-19 will affect Ultrarunning

An older interview, not sure if I posted it before, with Jim Walmsley after his run at the trials

Some thoughts on what to expect if your race is canceled and why a refund is unlikely

A look at what's up with Anton Krupicka

Grand Canyon Rim-Rim History Part 5 & here are the first parts of this series: Part 1, Part 2, Part 3 & Part 4

A look at why there is such depth in Japanese distance running: Part 1 and Part 2

How are some pros staying in shape in these crazy times

No Treadmill - try this

Article on John Kelly running his own 5 loops at Frozen Head - funny they have him listed as a "British" runner - by the way he did do all 5 laps.

Tim Smith talks about the Mississippi Marathon and his trip to watch the Olympic Marathon Trials

New route feature in Strava

Big news from SFuels coming Saturday


Masters News
Pan American Masters Games still on for September as of now


Local, to Kentucky, Races and Events
(If you have a race in the area, including surrounding states, let me know and I will post about it)

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.  There is now a running group starting over in Burkesville, for info check out their FB Page- Burkesville Running Club.  Have another local running group in KY let me know and I will list it.

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

A good race in Somerset KY, and for a good cause, is the Over My Head 5K June 6, 2020

Always a fun race, well races, is the Freeman Lake Summer Trail Challenge 5K and 10K on July 11th, 2010 - Run either race or both

Next Opportunity Events Hot Hot Hundred is August 8th and this year they have added a 50K

A great race to add to your list is the 8hr Backyard Classic in Elizabethtown, KY on August 15, 2020

The Lake Cumberland 1/2 Marathon is Sept 12th in Somerset KY

If you want to check out a great trail but do not want to do an ultra try the Rugged Red Half Marathon in the Red River Gorge, KY on Sept 26, 2020 - Register here

Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine


Races this Coming Week - Keeping in mind many races have been getting canceled
For now will only post on races after they take place - if they take place - until this craziness passes as most race are canceled or will be - If I find one I am sure that will be run I will list it.


I shared this in my Training Overview and is directed at cycling but some good info on whether working out makes one more susceptible to viruses


Mtn Outhouse from March 22, 2020


A look back at the MIUT 2019


What would you pick as the greatest track race of all time


Top 5 Ultra Running Mistakes to Avoid


The Cocodona 250 Ultra


Big news coming from SFuels on Saturday


As a reminder, you can join the SFuels Strava Club and join others on the LCHF for Endurance journey

Also, check out the whole line of SFuels products: SFuels Life , SFuels-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also download the updated Get Started guide at the site.





Monday, March 23, 2020

Training Overview #40 – Training in the Midst of the Unknown - Week of March 16 thru 22, 2020

Training Thoughts:  
No matter your opinions of all that is going on the one thing that is for sure there are lots of unknowns.  Will we all be confined to our homes, will we be allowed to train outside,  In light of the virus should we train at all & When will racing and events start back up?  These are all things you may be wondering and they can lead to confusion and lack of focus on what to do next.

While I cannot say what will come of the call to home quarantine and if we will be allowed outside in seeing all that is going on and the fear that seems to be rampant it is a possibility.  I tend to worry less about these things since while I can plan for them if they should take place I have little say in them taking place since others make those decisions.  In times of uncertainty it is best to focus on what is certain and what one can control.  Also, if you are Christian as I am it is always good to remember that no matter the circumstances in the world around us God is still sovereign and ultimately in control. Thus you can look on what is going on around you take prudent action but still retain hope that this too shall pass.

When it comes training one thing some may ask is if it is wise to train in light of COVID-19.  While I say yes many wonder if we do train can we train hard or long and often the general consensus among athletes, myself included, has been that hard workouts leave one more susceptible to colds and viruses.  But, there are studies that show an opposite picture that working out vigorously can in fact enhance our immune system and the colds we may get after a hard workout or race may come from other sources like lack of sleep/rest, stress or other factors.  I think if I step back my issues usually coincide with a lack of sleep and thus while I may have rested physically when I miss one of the most important parts of training, sleep, I tend to suffer with colds more than just when I train hard.  Below is a video with info on this subject and while I am sure there are thoughts elsewhere contrary to the video it is good info to keep in mind.



Maybe a bigger unknown for those of us who race or do other events is when will things start up and how do we train in light of the uncertainty.  The video above has some good suggestions that start at looking at where you are presently with your training and how has your past training has been going.  Since it looks like most events are done for the foreseeable future, I am still waiting to hear on the Dirty Kanza 200 the end of May, it may be time to cut back to an abbreviated off season schedule or maybe work on base training.  If you are where I am with the uncertainty of a coming race or event that has yet to be canceled, such as for me the DK200, you may want to continue training till things are worked out – that is what I am doing.  While I have changed my running plans due to Boston being postponed riding continues as planned right now till I know more.  The last I heard they were looking at May 1st before they make a decision.  The point in this look at one’s training at the present time is that if you step back and review where you are you can then gain a fresh outlook and work to move forward in an uncertain time.

One last thing to keep in mind in looking to the future is that if things get to a point where there is a call to not leave one’s home, as has been done in some places, there are options.  If you ride there are some great opportunities with programs like Zwift, Trainer Road and Sufferfest – all of which require some form of indoor trainer but there are options that are not really that expensive.  While I would like to have a direct drive trainer like a Wahoo or Tacx Smart Trainer I have a Kinetic rear wheel mount, on sale right now for a great price of $259, that while not a smart trainer does have a power meter so allows the use of virtual tools.  I did see that Kinetic also has the model up from mine that is still a wheel on model but does interact with the virtual software and with the sale price is only $100 more so if you can afford the little more this is a great buy.  However, if you can afford the direct drive I would suggest going that way but, again, if not the Kinetic I use at the current price is a great option.  I used to train on rollers and a resistance trainer back in the 80’s and could handle no more than 90 minutes.  But due to schedules and weather I have put in around 1600 miles this year on my trainer that includes 5 hundred mile rides – Zwift has been a game changer.

For running you are left mostly with treadmills and those also offer virtual options but are for sure pricier and not as interactive as the riding software.  Might be good to look at some cross training that I think is good to do any way and if you already have a bike and a computer you only need a trainer, see above, and a subscription to a virtual service. You can also work on other cross training like mobility exercises and strength training.  Bottom line here is to do something that works toward improvement and your time will not be wasted and give purpose to the time.

Hope this helps with some thoughts in these uncertain time.  It is certain you can redeem the time and move forward even with the new obstacles that may be placed in your way.  Also, having a plan helps remove stress which along with lack of sleep probably leads to more illness than any over training.  Stay positive and move on down the road.

Overview of Weeks Runs and Rides:
Due to working to leave Southern California before my scheduled time which was late this week, before it got shut down and leaving would not be possible my training was reduced.  I also wanted to take the week off from running to work towards healing up my Posterior Tibial Tendon (PTT) issue so did not run this week.  I was able to get an easy ride in Tuesday and then with working to get home on Friday was not sure if I would get in another ride during the week.

As it happened BTMR was doing a ride on Zwift that was either a 125 (B & C) or 100 (D0 miler.  I decided on the 100 miler as that was as far as I wanted to go and also the suggested Power of 1.5 – 1.9 w/kg was about where I wanted to be.  Well that went out the window early as I simply went with the front group and before I knew it we were moving rapidly along and actually caught the C group.  For the ride my HR was a little high but I felt good and breathing was fine.  Well that was except for one spot where I was not paying attention and got to an uphill and fell off a little and had to work to get back on.  While we rode pretty steady and the ride was relatively flat when we did hit a rise the pace did pick up some so had to pay attention.  Slowly the D group whittled down till it was about 3 or 4 of us from the D group and then all the rest were from the C group with about 30 miles or so left.  Not long after that with about 20 miles or so to go it was 2 of us left with the C group.  From then on my goal was just to hang on and see how it went in the sprint.  I tried one time to get away with 2 miles left but that did not work so waited for the sprint.  As my trainer has a lag till the PM catches up to how hard I am going when the other D rider started his sprint I went but the lag got the better of me as I just caught him at the line but did not get past and thus got second on the stage.  That all said for a ride that was probably supposed to be closer to 5 hours we did in 4:13.  At the end of the day it was a good ride I had not planned on and a good end of the week.  This was my 5th century of the year and all 5 on Zwift.

- Monday: Run – Rest
- Tuesday: Rest – Ride – 29.2 Miles
- Wednesday: Run – Rest
- Thursday: Rest – Rest
- Friday: Rest – Travel Home
- Saturday: Ride – 2.37 Miles (PM Calibration Ride)
- Saturday:  Ride – 101.52 Miles
- Sunday:  Rest

Totals:
- Running Miles – 0  Miles.
- Riding Miles – 133.1 Miles.
- Total Miles –  133.1 Miles
- Total Time –  6:09 Hours

Saturday’s Long Ride Fueling
Pre-Ride Fueling:

- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1 Scoop) & 1 Scoop SFuels-Life
- Vespa
- 1 Altred (Beetroot Extract)


- Also use the AMPHuman PR Lotion
- Total:  677.3 Cals & 20 gr Carbs

Ride Fueling;

- I.5 took 1 24oz bottle with 2 scoops of SFuels Train and 1.5 24oz bottle of SFuels Race
- 1 Vespa at 2 Hours
- 1 Altred at 2 hours
- 2  S!Caps at 2 hours
- 1 Maurten Gel
- Totals: 418 Calories -   Carbs- 55.5 g

The Week Ahead:
As I was able to get home things will be, as best they can be, back to normal.  For the coming week if I run at all it will only be once and probably no more than 4 -5 miles and will see how my PTT is.  As far as riding I will try to get in at least two midweek rides to get from 50-100 miles in and then on the weekend due to the weather may do from 75 to 100 miles.  If the weather changes I will try and get in a ride outside – hope a gravel one – but we shall have to see.

I just want to work on some rides in even if only on Zwift and still get in a long ride on the weekend.  As I dealt with a little above since I do not know the status of the DK200 I need to train as if it is still on for now as well as a shorter gravel race the beginning of May which is also uncertain.


Last Week's Overview #39






Thursday, March 19, 2020

Weekly RunDown #180


"You have to make a decision. You have to believe. Once you start doubting, you change your brain chemistry and you're done."
Tim Noakes

My Training Overview #39 and some thoughts on making good out of a bad situation

iRunFar.com's This Week in Running: March 16, 2020 - check the bottom of the post for a number of cancelation and postponements

Fast Women #63 - March 16, 2020

Ultrarunning Magazines list of canceled and postponed events

So far comrades has not been canceled or postponed

Update on how the Coronavirus is affecting Track season

With all the postponements cancelations and I am sure some wonder why there are no refunds for most races - here is a good look at the situation which ends up not really being good for anyone.  Realize that the majority of races make no money and as stated in the article have probably spent all the money by the time they had to postpone or cancel so there is likely nothing to give back.  I also realize many runners spend good money for races and now not being able to run would like that money back to use for other races later but, again, as the article states there is in most cases nothing to give back.

With all the talk of quarantine some may hole up train inside but Go Ahead, Run (I would add ride) Outside

From Athletic Weekly - seeing the positives in the postponement of the London Marathon - for that matter most races

Watch the documentary called The Hunt - about the 5000m run on the Nike track back on September 10th

David Roche on dealing with these strange and troubling times

While most are bummed at having races canceled due to COVID-19 it is time to Optimize Your Training

Perspective from Ultrarunning Magazine

Fionnuala McCormack of Ireland talks about preparing for her fourth Olympic Games and more

Des Linden on Recovery and Recalculating

Dr. Mark Cucuzzella comments on a recent article on Keto

10 year old runs a World Record 1:05:48 10 miler

Good advice for looking for normalcy in life


Masters News
George Etzweiler is still at it at 99


Local, to Kentucky, Races and Events
(If you have a race in the area, including surrounding states, let me know and I will post about it)

Running groups are a great way to get to know people but also a great way to help you progress and get out and run.  If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running  Club.  There is now a running group starting over in Burkesville, for info check out their FB Page- Burkesville Running Club.  Have another local running group in KY let me know and I will list it.

Check out these Race Companies for local races: Good Times Even Services & Central Kentucky Race Management.  For trail and Ultra races in Kentucky and Virginia check out Next Opportunity Events

New race with the last man, or women, standing format like Big's Backyard Ultra - Kentucky Last Sole Standing, May 2, 2020

A good race in Somerset KY, and for a good cause, is the Over My Head 5K June 6, 2020

Always a fun race, well races, is the Freeman Lake Summer Trail Challenge 5K and 10K on July 11th, 2010 - Run either race or both

Next Opportunity Events Hot Hot Hundred is August 8th and this year they have added a 50K

A great race to add to your list is the 8hr Backyard Classic in Elizabethtown, KY on August 15, 2020

The Lake Cumberland 1/2 Marathon is Sept 12th in Somerset KY

If you want to check out a great trail but do not want to do an ultra try the Rugged Red Half Marathon in the Red River Gorge, KY on Sept 26, 2020 - Register here

Looking for other races around the world, here is where I get most of the ones I list: ahotuMarathons (covers the world), American Trail Running Assoc.  (Mostly US but does have other races on the list),  Running  in the USA & Trail Runner Magazine


Races this Coming Week - Keeping in mind many races have been getting canceled
For now will only post on races after they take place - if they take place - until this craziness passes as most race are canceled or will be - If I find one I am sure that will be run I will list it.


Past Weekend Race Results
Pioneer Spirit 50 Mile, Folsom, CA - March 14, 2020
Catalina Marathon, Avalon, Catalina Island, CA - March 14, 2020 - Postponed til Aug 29
Land Between the Lakes Trail Runs, Grand Rivers, KY - March 14, 2020
Big Island International Marathon, Hilo, HI - March 14, 2020
Griffith Park Trail Races, Los Angeles, CA - March 14, 2020 - Postponed till July 11


Mtn Outhouse News from March 14, 2020


1972 Munich 1500


Lake Sanoma 50 - 2019 Recap


Fastest Milers of All Time


A look back at the Rio 2016 Men's Olympic Marathon


Mesquite Canyon 50 Miler


Running for Freedom: My Journey as an Ultra Marathoner (2018 Badwater)



As a reminder, you can join the SFuels Strava Club and join others on the LCHF for Endurance journey

Also, check out the whole line of SFuels products: SFuels Life , SFuels-Train and SFuels-Race products.  Also, just back after reformulating them are SFuel LIFE Bars.  You can also download the updated Get Started guide at the site.



Want to try PR Lotion, use this code for your first order: TryNextGen20 
(Good till end of February 2020)