Sunday, November 27, 2016

Two Week Test – LCHF Reset – Week 2

For info on the fist week you can go the previous post: Two Week Test – LCHF Reset – Week 1

So two weeks is done and all in all it went well.  As I said when I started this it was a somewhat modified TWT in that while trying to hold to the usual TWT items you are allowed to eat a few times I diverted from the list, as with an Apple, Walnut and Cranberry salad and a few other small items.  Even so I was pretty diligent to avoid the main items to avoid and to keep carbs low.

I think this second time around it went much easier since I was already much lower in carbs than I was when I did the TWT a year ago.  Thus there was a lot less stress from removing carbs from my eating.  Even so there were still times I wanted something sweet and had to just say no.  I think often this comes from eating something savory as for me at least that makes me want something sweet:)

One thing I found, that is sort of frustrating, is that when you eat out many places that have “healthy” food often go over the edge to in their desire to limit the fat.  For example; when you get a good salad with veggies and such all the fat you can get is in the Avocado, if you can get them.  If chicken is available it is seldom ,if ever ,dark meat as people feel to be healthy it has to be low fat chicken breast.  Even the steak is lean so this creates an issue since when you remove carbs you need to up the fat intake and the current view of eating can make that more difficult than is should be.

Here is how I ate for the second week.  I should add where I list a snack it is not for snaking all day but just an item or two I may have had between meals if for some reason a meal went out longer than planned or may have eaten at the end of the day if dinner was early.

Day 8
Breakfast – MPC, 3 fried eggs and a piece of cheese
Lunch – Salad (Seared steak, Mixed Greens, Portobello Mushrooms, Tomatoes W/Balsamic Vinaigrette)
Snack – Small helping of mixed nuts (No Peanuts) and a Meat Stick
Dinner – Mix of ground pork and seasonings with broccoli, Slaw mix, Cauliflower all mixed together and heated and toped with Parmesan Cheese.

Day 9
Breakfast – MPC, Egg scramble with spinach and bacon
Lunch – Salad with grilled chicken, tomatoes, egg, carrots, cheese and an oil & vinegar dressing
Dinner – Salad of mixed greens, cucumber, kale, carrots, radishes with Oil and Balsamic Vinegar with a side of fresh chicken in butter.
Snacks -  Small amount of mixed nuts, pork rinds, 2 meat stick
Sausage Link, Eggs and Kale and Onions

Day 10
Breakfast – MPC,  Egg Scramble w/Spinach and Bacon,  No Grain Porridge w/Walnuts (See Week 1 Post for Recipe)
Lunch – 2 Pork Patties with Cranbery/Walnut/Apple Salad (Probably a little more fruit than usual for the TWT but went with it as it was what we had.)
Snacks – Meat sticks and Pork Rinds
Dinner – Ground Pork, Onions, Cole Slaw mix sautéed & 3 Prosciutto and cheese wraps

Day 11
Breakfast – MPC , Ran 5.6 miles then had a sausage with sautéed Kale & onions w/ a couple fired eggs
Lunch - 1 Prosciutto and cheese wrap and a serving of Chocolate/Coconut Primal Fuel
Dinner – Brussels Sprouts cooked with bacon and bacon fat and 1 Chicken Sausage topped with Parmesan cheese
Snacks – Pork Rinds

Brussel Sprouts W/Bacon and Sausage

Day 12
Breakfast – MPC – then ran 5.6 miles
Lunch – 2 of the Real Good Pizzas
Snacks – Meat Stick and few mixed nuts
Dinner – Stir Fry with Lamb meet and mixed veggies

Day 13
Breakfast - MPC & a serving of Chocolate/Coconut Primal Fuel
Lunch – Tuna Salad with Romaine lettuce and an Avocado, with Pork Rinds on the Side – Fat shot from  Adapt Your Life (has small amount of cashews in it which is not on the TWT list but was a very small amount and carbs were very low in shot)
Dinner – Mixed veggies and Park Roast
Snack – A few freeze dried apples – not the best for the TWT but only a few and not as big an issue for what I am using the TWT for

Day 14
Breakfast – MPC before 8 miler then had a sausage link and 3 fried eggs
Late Lunch/Dinner – Smoked Turkey, Lettuce, Pickles, Onions, Tomatoes, Home Made Cranberry/Orange Spread, ½ a Home Made Wheat Sourdough Roll, Butter, Apple salad – As tis was my last day had a few extras to start the coming off the TWT.  Even had a slice of Homemade Gluten Free Pumpkin Roll
Snack – Pork Rinds, mixed nuts & 1 Prosciutto and cheese wrap

Well that was the week, sorry not as many pictures.  As I said in the beginning this was not exactly the same TWT as I did a year ago, but very close.  I was not as strict on a few fruit items but still worked to keep carbs down and as little sugar as possible.  End result is that I am where I want to be going forward to be at a LCHF way of eating for the year ahead.  I also can see that super low carbs for me does not work as even though I was not running until the last week my energy levels were OK but not where they should have been.  My body just seems to need a little more in the way of carbs than say a Ketogenic diet provides, but that is me – N=1.

The main take away is that you can lower their carb in take and make it a sustainable diet.  The usual claim by many who questions a LCHF way of eating, I want to avoid the "D" word where I can, is that even if it is good it is not sustainable.  Now that may be true if you are an average 21st century individual who rarely eats real food and lives on processed offerings but with some effort, and not much at that, you can be lower carb than the average person and actually much lower without a lot of fuss.

Friday, November 25, 2016

Weekly RunDown #12

I do not know John Morelock and up until a few days ago had not heard his name, that said he is well known in the trail and ultra running community.  John has recently been diagnosed with incurable cancer and will have the numerous medical bills to deal with and as a way to help out you can buy his book "Run Gently Out There".  You can find a link to the book and info on this here: Support John Morelock – Run Gently Out There or here is his book at Amazon: Run Gently Out There.  I have not read the book but it gets great reviews and I have mine on the way please buy yourself a copy.

In case you do not already go there here is This Week in Running: November 21, 2016 at iRunFar

Good article on Jim Walmsley in light of his record at the JFK 50 Miler: Jim Walmsley's Sudden Rise to the Top of Ultrarunning

And here is one on the race, as well as what you will have seen at iRunFar above: Walmsley Redefines What's Possible in JFK 50 Mile

Looks like he is starting out well:  Eat Like an Elite:Drew Hunter and 10 Others in HIs Immediate Family

Ok, by now most everyone has probably seen the video of the guy getting hit by a deer during a X-Country race, if not you can see it here or in the following article, so here is an interview with him: What It's Like to be Run Over by a Deer During a Race & and here is a video interview with the runner

Here are links to the NCAA X-country action this past weekend:  Mens 2016 NCAA D1 X-Country Championships Recap  & Women's 2016 NCAA D1 X-Country Championship Recap.  Here is the Runner World article on the Men's race & the Women's Race.

Interesting article on strengthening your feet that was shared by Mark Cucuzzella of the Natural Running Center. on FB the other day.   Not saying we all need to run in Vibram shoes, I do not, but more about how to deal with foot issues other than just relying on the standard ways of using orthotics or standard stability shoes.  If they work for you that is great, they do not for me. This is the reason I am working on making sure I walk more in my Xero Sandals and shoes as well as running in them when I can:  Study Demonstrates Vibram FiveFingers Will Strengthen the Feet 

Along the same lines, Xero shoes is having a sale that ends Dec 4th at 11:59 Eastern Time and the Umara Z-Trials are 50% off.

Check out the Natural Running Centers USAF Efficient Running Course  - There are 3 Modules and a number of short videos in each.  This is what Dr. Mark Cucuzzella teaches and uses himself.  Mark, at 50, just ran the JFK 50 miler in 8:31 running in sandals the whole way as well as for the first 43 miles running at a HR <100.

Thanks to Mario Fraioli and his The Morning Shakeout for pointing me to an online magazine I had not seen before.  While having a focus on New England running there is good stuff here for everyone :  Level Renner


Principles of Natural Running with Dr. Mark Cucuzzella




Jamil Coury talks about his getting ready for The Barkley Marathons about 5 months from when he did the video




And in case you missed it here is a short documentary on The Barkley.  You can also watch the full length documentary The Barkley Marathons: The Race that Eats its Young online on Netflix or buy it.




The High Pass:  Trekking the Annapurna Circuit in Nepal




5 Things We Can All Learn From Elite Runners with Budd Coates

Friday, November 18, 2016

Weekly RunDown #11

Good videos from CHI Running on 3 Mistakes That Keep You From Being a Better Runner.  The third video is not up yet but you can see it here: 3rd Video .  If you are interested in CHI Running, and in the Elizabethtown KY area, Will Rivera of Running Soles is having a Level 1 Class this weekend (Nov 19th, 2016) and there are some spots open so just check with store or contact them via the Running Soles Facebook page.

Some thoughts on when to exercise - It Matters What Time you Exercise: Muscles Have Circadian Rhythm.

Want to see how your times compare based on age then check out the Runners World Age Graded Calculator.  It shows that my current 5K is better than my longer distance times on an age graded basis.

iRunFar's week in running with a focus on the IAU 50K World Championships in Doha, Qatar where the US won the Mens Individual and Team  championship and the the US women won the Team Championship.  There is also a preview of the JFK 50 miler that is this weekend - 11/19/16.  There will be a lot of good runners there but will be interesting to see how fast Jim Walmsley will go.

In case you have never visited LetsRun.com here is there The Week That Was (WTW) for the past week:  WTW: NCAA Regional Surprises, A New (Elvis) Marathon WR, Josh McDougal Joins The Army, and Usain Bolt Calls for Lifetime Bans for Dopers as the Russians Call for Jail Time

November is National Running Safety month.   Visit your local running store for needed safety gear.  If you are near Elizabethtown KY visit Will Rivera at Running Soles for a great selection of gear.

An article on the difference between "aerobic" and "endurance" training - RUNNERS: “AEROBIC TRAINING” IS NOT THE SAME AS “ENDURANCE TRAINING.” 

Need a tough challenge maybe you need to try one of Asia's 5 Toughest Ultramarathons.

Maybe you want to run a 100 or 50 miler in the United Kingdom, then go check out Centurion Running.

Cadence and running is one of those areas that can be hard to get a handle on.  Here are a number of articles on the subject:


Can You Run a Marathon in Under 3 Hours at Age 50 on Bacon and Eggs and in Sandals?   You sure can as Mark Cucuzzella of the Natural Running Center ran 2:55:26 at the Marine Corps Marathon this past October 30th.

Just as a note, as I posted it yesterday, I have posted some info on my first week of doing the Maffetone Two Week Test (TWT).  This is the second time I have done this and this time is more of a kick start to the up coming training after a few weeks off for a pinched nerve in my back: Two Week Test - LCHF Reset - Week 1


Trailer for Billy Yangs new film on Timothy Olson's run at the 2016 Hardrock 100




Are you into descending - The video is in Spanish but I think you get the idea:)  Read the text below the video on the YouTube site to see more about this race.




Short video on Jim Walmsley




Cool footage of trail running




Super Starches with Sunny Blende | Altra Run Talks Episode 7


Thursday, November 17, 2016

Two Week Test – LCHF Reset – Week 1

I first did a Two Week Test (TWT) about a year ago and had no issues till I was coming off the no carbs, probably went a little too much too fast.  But all in all it was not that bad a two weeks as compared to some other 1-2 week protocols I have tried before, like a juice only one.  It also confirmed my issues with wheat products, that they often give me gas.  I also found that the TWT was a good way to get started on a LCHF diet.  By the way for me LCHF means – Lower Carb Higher Fat as my general intake of carbs is much lower than most but not as low as man that hold to a LCHF diet

So why am I doing the test again?  Well first is to see if they’re any changes in how I react to carbohydrates of various kinds.  Also, over the last month or so my LCHF diet had been gaining more carbs for a number of reasons.   Lastly, as I had been dealing with a pinched nerve in may back and some other issues that led to shutting it down for the end of the season and taking a few weeks off, ending just before Thanksgiving, it just seemed like a good time to sort of do reset.  

I will be posting two parts for this test, Week 1 and Week 2, so as to give an idea of what I ate during it.  As the TWT is not a diet but as its name says, “a test” once done I will go back to my LCHF diet to get ready for some up coming ultras.

Here are a few staples of my TWT:

MPC – Modified Phil’s Coffee – Approx 25 Ozs
  • 1 Tbsp -  KerryGold Butter - I use the salted based on what we buy and price but if the salt bothers you, it does not me, you can use the unsalted,
  • 1 Tbsp – Coconut Oil - I use the Organic Unrefined type as there is less processing and I do not really taste the coconut that much and even if I did it is not a big deal
  • 1 - Egg, I try to keep to Organic Pasture raised, when ours our laying I get really fresh eggs, but since the coffee is hot a regular egg is probably OK but does not have the nutrients of the Pasture raised ones.
  • 2 Scoops of Collagen Hydrolysate - About 3 Tbsp for this size drink - Use the Hydrolysate type as it is a good all around one as it will mix in cold and hot liquids
  • About 2-3 Tbsp of heavy cream, to taste
  • Coffee - Enough to make the 25oz, or so, drink.  I use a number of brands but probably use the Speedgoat Karl's 100 Mile Blend the most
  • I do at times add a small amount of Xylitol for taste but less often while on the TWT
  • While I do not do this on the TWT at other times I will add a square of 85% dark chocolate for taste
  • Blend together - I use a Quart Mason Jar and a Stick blender - I take the jar and stick blender on all my travels as it makes it easy to make a drink on the road.

Porridge Mix
  • ½ cup Flax Meal
  • ½ cup ground chia seeds
  • 1 cup Coconut flour
  • 1 cup unflavored gelatin
  • ½ cup Psyllium husks
  • ½ tsp salt
Mix all ingredients together For Porriage:  Place 3 Tabls of mix in a bowl and ad hot water to desired consistency.  If you want it sweetened you can add Stevia or Xylitol and flavor it as well with Vanilla Extract.  Also, you can make it more substantial by adding  nuts, hemp seeds sunflower seeds pumpkin seeds, butter or coconut oil


Muffin Mix, uses Porridge Mix
  • 1 Egg
  • 2 Tbsp Water
  • 2 Tbsp melted coconut oil
  • ¼ tsp Vanilla
  • 3 Tbsp of Porridge Mix
  • 1/32 – 1/16 tsp of Stevia powder – to taste
Mix together well and pour in a small greased cup or ramekin and bake at 400F for 20-25 minutes or Microwave on high for 2 minutes.  Then serve and I like to top with a nice slab of butter

Go To Snacks
  • Pork Rinds
  • Meat Sticks – make sure to read labels to check that there is no added sugar or fillers
  • Pretty much my drinks are limited to the MPC, regular coffee and water.

Sheep Neck Roast W/Asparagus
Day 1
  • Breakfast – MPC
  • Lunch – Sheep Steak W/Coleslaw and Onions
  • Snack – Pork Rinds and Parmesan Chips
  • Dinner – Sheep Neck Roast and Asparagus (sautéed in butter, olive oil and salt)
  • Snack – ½ a Primal Coconut bar
Day 2
  • Breakfast –MPC, Scrambled Eggs W/Bacon, Arugula and Avacado
  • Snack – Small bowl of Almond Butter (w/no added sugar)  
  • Lunch – Steak Salad w/Olive Oil and Vinegar dressing
  • Eggs, Bacon, Arugula and Avocado
  • Dinner -  Broccoli slaw with Chicken and a couple Meat sticks (no filler and only 1g of carbs)
Day 3
  • Breakfast –MPC, 2 Fried Eggs and a Grain Free Muffin W/Butter 
  • Lunch – We were out and the family was eating at Arby’s so I settled for a Fajita and just ate the fixin’s which worked out well as all was good except maybe the Colby jack and it was minimal                                                                                      
  • Dinner – Real Good Pizza and Salad (Spinach, Arugula, Broccoli Slaw mix, Tomatoes, Avocado, Parmesan Chips, Olive Oil and Balsamic Vinegar)
Day 4 
  • Breakfast –MPC, Scrambled Eggs W/Bacon, Arugula onions topped with Avocado                    
  • Lunch – Salad (Salmon, Spinach, Kale, Arugula, Asparagus, Broccoli Slaw mix, Tomatoes, Parmesan Chips,  w/Olive Oil and Balsamic Vinegar                          
  • Snack – Almond Butter (no added sugar) and Meat stick
  • Spinach - Asparagus Salad with Salmon 
  • Dinner -  Soup (Kale, Spinach, Arugula, Chicken, Asparagus, Rotella) W/Pork Rinds                                          
Day 5
  • Breakfast - MPC,  Porridge Mix with Pecans and a serving of Chocolate/Coconut Primal Fuel – as a note if you belong to Thrive they usually have a good price on the Primal Fuel.  The Primal Fuel only has 9G of Carbs per serving but if subtract out the finer it is at 5G.
  • Lunch - Soup (Kale, Spinach, Arugula, Chicken, Asparagus, Rotella) 
  • Dinner - Lamb Steaks W/Broccoli and Butter and Pork Rinds on the side.
Day 6

  • Breakfast – MPC, Omelet W/Onions, Peppers and Pepper Jack inside and topped with Avocado and Bacon
  • Lunch – 2 Sausages sautéed in Olive Oil and topped with Monterey Jack Cheese
  • Omelet
  • Dinner – Not real hungry so had a couple of the Real Good Pizzas



Day 7

  • Breakfast – MPC, 2 Fried Eggs, Sautéed greens and Turkey bacon
  • Lunch – Left over soup from day 4 but added in some left over broccoli
  • Snack – Pork Rinds
  • Dinner – Walnut Salad with Cranberries and Apple w/Balsamic Vinegar dressing (Probably a little higher in sugar in fruits than needed but did went with it), Side of Ham


Well one week done, one to go.  Not really that bad but since I my carb intake was already lower than when I took the TWT before it was to be expected that things would not be as difficult.  My weight has stayed the same, which is good as I am at the end of my 3 weeks off from running to get rid of an issue with a pinched nerve in my back.  That being taken care of I start up running again Monday, which is Day 11 of the TWT so should not be an issue.  Other than wanting something sweet to offset the more savory food I have eaten the TWT is really fairly simple.  However I can see how if one is realty tied to carbs this can be more difficult, especially the lack of bread and sugar.

Next week I will post the last week of the TWT.  Not sure yet if I will make this a 13 day test, as Thanks giving ends up being day 14, or just suck it up and do my best to on Thanksgiving.  As I am traveling two days after Thanksgiving I am thinking I will bring in an item or two on Thursday as the last time I came off the TWT I had some intestinal issues as I came off too quickly.  As it is we are having some sourdough rolls that are home made with fermented grains so they do not affect me the same as other grains.

More to come……..

Link to Week 2










Friday, November 11, 2016

Weekly RunDown #10

Michael Wardian gets the record for best average for all 6 major marathons in one year at 2:31:09 - Wardian Sets Quirky Endurance Record in New York & When Gluttony Dons Racing Shoes.  Here are his times in each race with the dates of each:
  • Tokyo 2:28:14  -  Feb 27, 2016
  • Boston 2:31:39  -  April 24, 2016
  • London 2:27:27 - April 18, 2016
  • Berlin 2:28:19 - Sept 25, 2016
  • Chicago 2:32:02 - Oct 26, 2016
  • NYC 2:33:18 - Nov 6, 2016

The week in ultra-running from iRunFar - week of Nov 1st - 1Nov 7th, 2016.  Also, 2016 IAU Trail World Championships Results

Steve Speirs 2016 Javelina Jundred Recap.  Gives you yet another look at this race and the heat everyone faced.

Jack Braughton, one of Britain’s oldest athletics Olympians, dies aged 95: "On Saturday July 31, 1948, Jack Braughton took the morning off work and caught the No.12 bus from Peckham Rye to Wembley Stadium. The fare was 2½d and he lost half a day’s pay. He was off to the Olympic Games – to run for Great Britain in heat one of the 5000m"

The Importance of Rest: Sleep Tips for Athletes by Jeff Browning

Dialing in Heart Rate by Zach Bitter - Goes along with the Endurance Planet Podcast from last week  - Dr. Phil Maffetone & Zach Bitter: Elite Runner Taking on MAF, Phil’s Assessment, Progressing and Customizing Everything (Even Diet!) For Best Results

Interesting article on sports drinks: You've been sold a myth about sports drinks - and it could be slowing you down.  Along the lines of dealing with hydration Dr. Tim Noakes book Waterlogged is an interesting read on the subject of hydration

Ian Sharman's look at the Top 10 Male Ultra Performances of All Time as of January 2016.  So as not to leave anyone out here is his list of the Top 10 Female Ultra Performances of All Time.

Ever heard of or wondered about "Dry Needling" here is some info on it:  Fed up Being Injured? Will Dry Needling Work For You?

Don't forget that if you want a low carb pizza you may want to try Real Good Pizza (yes it is a referral link) with only 4gms of Carbs in a 5" pizza.  If you want to try them I have a coupon code you can use: BGRUNNER10 .   If you have any trouble getting the 10% off let me know.


Speaking of Michael Wardian




If you missed the 2016 New York Marathon you can catch it here





Jamil Coury's (Ultra Runner and race director of the Javelina Jundred, as well as other races for Aravaipa Running) run at New York this year.  If you are wondering about the crop top you have to see some other Run Steep Get High videos, however it does bring back memories of my running days in the later 70's:)





The Javelina Jundred 2016



The Ginger Runner interviews Pete Kostelnick




Sunday, November 6, 2016

Time For Review - Looking at the Path Ahead

If you are like me you plan your races and do them come what may.  The problem with that philosophy is it can be detrimental to your health if you are not careful. I am not talking about backing out of a race due to under-training or out of fear you will not do as you would like but when you have a health issue.  We are so ingrained with the “gut it out” mentality that often we do more damage than good from being “tough”.

Well that ended up being the case for the end of this year.  After what seemed like a really good 3-4 months of training I hurt my foot running a not so technical trail at the end of August that led to missing a trail ½ marathon I had been looking forward to in September.  Not running the race, while not what I wanted to do, was necessary as I could not run much at all due to the pain in my foot.  So I took time off and figured I would get ready for the Monumental Marathon in Indianapolis in November.  Training was OK, not what I wanted, but all things considered it was going well.  Then I came down with the flu and was in bed for 36 hours with the result being when I got up I had a pinched nerve in my back that sent shooting pains down my right leg and caused my right knee to be a little week.  After some more time off and a few Chiropractor visits I thought all was good for the marathon with a week to go.  Well, I wake up 5 days from the race and once again my pinched nerve is back and I have a hard time walking without a shooting pain, let alone try and run.  I had thought about waiting a day or so to call things off but being honest with myself even if my back felt better by then it would not be wise for my long term health to run a marathon which is hard enough on ones body as it is let alone with a nerve issue.  Basically that led me to just call it a wrap for the year and take a few weeks off so as to then start up again to get ready for some races in March and April of 2017.

This leads me to what is truly important and that is taking the time to review the year and see if I could have avoided the way the year ended and seek to plan for the year ahead.  I have been running for 43+ years but to this day I still have issues with not getting things just right and it usually comes from not being as focused I should be on the overall picture.   One of the problems that can stem from running slower and focusing on MAF (Maximum Aerobic Function) is that you can tend to think you’re fine while the reality may be that you are still overdoing it.  While MAF training indeed can help you avoid injury it does not guarantee you will not over-train.  You can still run too much too soon and while you may not crash and burn as in the past when you were running too much too fast you can start to run so close to the edge that it does not take much to go over the edge.

In reviewing the preceding 5 months, before I got hurt running a fairly easy trail, I found I had run the following mileage:
  • April - 125
  • May - 157
  • June - 189
  • July - 195
  • August – 229 (Including 20,000 ft Climbing to get ready for a trail race)
  • September – 97.6

I share this not to pat myself on the back, hey many run much more, but because I should have seen
this was too much too soon based on my past year of running.  While I felt good the mileage increase left me vulnerable to injury or sickness and that is exactly what took place.  As some background my usual plan of attack is to run 3-4 higher mileage weeks, in this case 50 or so miles, running 5 days a week then take one week and run less mileage, 30 or so miles, and then repeat that.  My big mistake was in not looking at the cumulative affect, monthly mileage/hours, and the bigger picture.  I should have leveled off my monthly mileage and not kept letting it go up.  Hey, I felt good and was not running too fast, well at least did not feel that fast, so what could go wrong.  I had a few good 5ks mixed in there and some good long runs so all seemed well.  Till, as they say, the wheels fell off.

 Now that I think I have seen where I erred so what’s next.  Well the next step is to come up with a revised plan to help avoid the errors of the past year in the coming year.  With a 50 miler planned for March 2017, Land Between the Lakes, and a 50K in April 2017, Yamacraw 50, I need to work to not be injured by the time I get there but also trained as well as  rested.  The plan is to make sure I not only look at my weekly mileage/hours but also monthly totals o my mileage/hours are the most beneficial and not working to injury.

Another aspect I want to work on this coming year is some form of cross training consisting of using my bike trainer and also some lifting.   Using the bike to get MAF aerobic training in without the stress on my legs and the weight lifting to work some sorely under developed muscle groups which also may have contributed to my problems this year.  With all of this I need to make sure I do not slack on my active stretching and exercises to work my hips and such.  I am also going to take some easy days and run a mile or two in my Xero sandals to help strengthen my feet which I think is important.

That said I also am contemplating running less short runs, and with the cross training running less days, at least for some weeks.  For example I would be running 3-4 days getting in 40 miles with a day or two on the bike, still working to keep my workout days to 5.  As I am working towards a 50 miler I think running longer when I run and resting more instead of filling up those extra days with shorter millage may be beneficial.  The following would lead to a typical week looking something like this:
  • Monday – 8-12 miles (65 – 110 Minutes) @ MAF
  • Tuesday – 10 – 20  Miles Bike (35 – 70 minutes) @ MAF & some Weights
  • Wednesday – 10 Miles (80 – 90 Minutes) @ MAF
  • Thursday – 10  Miles bike (35 minutes) @ MAF & some Weights
  • Friday – 15 – 20 Miles (120 – 180 Minutes) @ MAF
  • Saturday and Sunday Rest or maybe do the long run here and rest Friday and Sunday
  • Totals – 33 - 40 Miles Running (270 – 360 Minutes) /20 30 Miles Bike (70 – 105  Minutes)
  • A rest week would be much like above but lower mileage and minutes.

As I get closer to the 50 miler I want to do a couple back to backs so they would look like this:
  • Monday – 10 Mile Bike – (35 minutes) @ MAF & some Weights
  • Tuesday – Rest
  • Wednesday – 10 Mile Bike – (35 minutes) @ MAF & some Weights
  • Thursday – Rest
  • Friday – 20 -25 Miles (160 – 240 Minutes) @ MAF
  • Saturday – 20 – 25 Miles (160 – 240 Minutes) @ MAF
  • Sunday – Rest
  • Totals – 40 Miles Running (320 – 480 Minutes) /20 Miles Bike (70 Minutes)
  • This type of week would then be followed by an easy week with Monday and Tuesday off.

Of course these are just some thoughts on what I may do to work to keep my miles and time working out at a place that gets me ready for my racing but also keeps me healthy.  Another key to this is to not create a schedule that is written in stone and working to keep to it no matter what.  Yes I do need to make sure I get the work in but I also need to be flexible enough to adjust things as I go along.

I hope this post, if it has done anything, has made you think about looking over your training from the last year and seeing how you could improve it.  Don’t take my plan and use it but develop one for yourself.  I do want to encourage you to work on MAF training (see my article here: MAF: What is it?) as I feel it is a great way to train if ones health is a top priority.

Plan for what is ahead and be ready to adjust as need be.  Also, as I need to, make sure to re-evaluate on a regular basis during the year so you can see how things are going.

As the year progress I will work to update how things are going with practicing what I preach.

Friday, November 4, 2016

Weekly Rundown #9

Interesting article as I have found this true myself.  Back in the late 70's early 80's I could run a 15:30 5K or 31+ 10k and get 20th in a race but today that is often in top places.  When I ran my PR for the marathon (3:30:52) in the 1978 Fiesta Bowl Marathon I was 34th and in looking at the Boston results from 2016 I would have gotten around the same place.  Of course there are runners getting faster but the point of the article is that overall times appear to be getting slower;  The Great Slowing of the American Runner

Zack Bitter not only won this years Javelina Jundred he broke the course record despite 94F temps, at least that is what I saw on Weather.com.  If you are from my neck of the woods, South Central KY, our own Will Rivera , owner of Running Soles in Elizabethtown, struggled with dehydration lap 3 but came back to finish in 34th ( 21:58:48)and get his qualifier for  The Western States 100.  YOu can read more about the Javelina Jundred and other races this weekend at iRunFar.

Speaking of Zack Bitter he was on this weeks Endurance Planet Podcast.  This was a great interview with lots of good info and insights: Dr. Phil Maffetone & Zach Bitter: Elite Runner Taking on MAF, Phil’s Assessment, Progressing and Customizing Everything (Even Diet!) .

Interview with Jim Ryan

Jim Walmsley's report on his Grand Canyon R2R2R FKT which also included an FKT for R2R.

Good article by Mark Cucuzzella that applies to any marathon and to running in general: Semper Fly - How to Run the Marine Corps Marathon 2016

A plug for two of the races I am doing in the new year:  Land Between the Lakes 50 Miler & Yamacraw 50K

Anyone tried one of the TrueForm Runner Treadmills.  I like the idea of no electricity being used not so much the price even though it may be worth it.   This is the other treadmill I am looking at if I come across some extra cash:) -  Boston Marathon 3.0


Interview with Zack Bitter after the 2016 Javelina Jundred




If 100 miles is not enough and you want to see some really beautiful countryside then run the Tahoe 200 Endurance Run. REGISTRATION OPENS on Nov. 5 at 9am PST for the Sept 8-12, 2017 event




Diamond to the Rough - Official Trailer

Diamond To The Rough - Official Film Trailer from Myles Smythe on Vimeo.


Yading Skyrun in China