Since last week was not much to speak of training wise, but still important as it included rest, for this report I am going to recap this past week, make some observations on the last 20 weeks and then look at what’s ahead.
The Past Week
This past week I was still dealing with a sore right foot. It is sore in the front ankle area, probably due to tightness and some hyper dorsiflexion running the trail as well as I tend to tighten my shoes too much so they constrict the top of my foot where it flexes, and below my ankle where my Posterior Tibial Tendon attaches to my extra bone below my ankle. I also have soreness on the bottom of my foot similar, but not as sore, to the PF I had before. Due to all this I have avoided doing much on it but wanted to get it to move some so began doing some easy 2 mile walks on Wednesday , for a total of 6.8 miles, and also on Saturday rode 20 miles easy on the trainer.
Thus not much done this week but now that the swelling is down on my foot, though still sore, I can start some stretching and working on mobility. More on the plan for the weeks ahead to follow. When I ran the Grand Canyon I was pretty sure this would be the case with my foot as had similar issues after running the Land Between The Lakes 50 miler a few years ago when the course was super muddy and slippery and this was harder on my ankle with more descending and the trail being rougher. So a slow comeback from the R2R2R was to be expected and with only really needing 12 weeks to get ready for Boston I have some time to rest up my ankle. So that is where things are at for now.
I want to add that while I say I did not do much the "not doing" was important as rest is as important as other aspects of training. I tend to think when I am doing little I am accomplishing noting but that is far from the case. Rest and Recuperation accomplishes much and I need to remember that.
The Last 20 Weeks
In looking back on the last 20 weeks I think things went pretty much as planned. I did a have a strained muscle here and there that needed a few days off but fortunately nothing serious. The goal of my training to date was to work on my aerobic capacity with as little damage to my foot as possible but also with enough running to make it possible to run/hike the Grand Canyon R2R2R. To that end things went great.
As I mentioned in my R2R2R Report one thing to keep in mind when you see my training is that I enter this training with a large base. After 47+ years of running and 37+ years of riding my base is such that while my mileage was low from a running perspective over the last 20 weeks I do have a pretty good aerobic endurance base after years of training. Would I have like to run more, sure, but due to foot issues I had to minimize my running and rely on a few longer runs; of 15, 17 and 20 miles over the last 6 months; to cover being ready for a R2R2R. Running and riding are sports that truly do rely on, and produce, a base over the years. Would I have run faster with more running mileage – maybe, but the goal of this run was not to run fast but simply to experience it with friends. This also played into my training plan.
The soreness of my foot after the Grand Canyon run is not so much from the lack of training on it. If I had run more it is likely I would not have been able to do the R2R2R at all. The soreness is simply a reinforcement of what I have know for some time and that is till I deal with the biomechanical and muscle imbalances issues I have that led to the foot issues I will not run anything over a marathon/50K and even that distance will be restricted to Boston and maybe a few other runs and may focus on shorter runs/races of 5K to the ½ marathon. That is till my foot is good and healed and the causes of the issues have been sufficiently dealt with.
That all said I have a second goal with my training – to take part in cycle events and more specifically gravel racing. Thus my training has been focused on longer rides so as to get ready not only for the Dirty Kanza 200 mile ride but also long gravel rides in the future. I truly think I can meld running shorter races for the near future with extended rides to be able to ride longer gravel races.
Over the last 20 weeks I have worked to start to build a base of longer rides with enough running to be able to do races from 5K up to my recent R2R2R and seems to be going as planned. I will cover next what is my general plan for the next 20 weeks and beyond.
Let me add here one other aspect of my training that weaves throughout it all. I train at least 80%, sometimes more at a much lower HR than many. I tend to hold to what is referred to as the MAF Method where you take you take 180 – your age with some adjustments up and down. I wrote about MAF here but I would also add as one gets older I feel some adjustments can be made and thus I tend to keep my HR on MAF runs at around 130. For my long runs and rides based on fuel intake I can tell this is pretty much at my cross-over point where I am still at a fat burning level. Thus my diet (LCHF) and training all work to increase my metabolic flexibility so that I can run and ride mostly on fat but when required burn carbs and thus my fuel intake is much less than it ever has been – just check out my R2R2R Report.
The Road Ahead
For the next week or two my goal is to start some specific stretching and strengthening work that I think is contributing to my foot issues. In the midst of this I am also going to work in some barefoot running drills to strengthen my feet as well as implement some work from the Pose Running Method along with going over some of the Balanced Running work I have done in the past. I have heard mixed reviews on the Pose Running Method but in looking over some videos I think there are some principles I can use to help with my foot issues.
It is strange that after running for so many years I need to work on things like the Balanced Running work and the Pose Method as one would think running should be natural to me by now. I am of the opinion that it is more a matter of things changing in my body , such as my Accessory Navicular Syndrome being a worse in my right foot along with losing some mobility that has all led to my running form needing to be worked on so as to minimize my foot issues.
Thus from now till the end of the year I will be working on things from a number of fronts with regards to my running so that when I get to the start of 2020, with over 12 weeks till Boston, I will be ready to work towards a good run there. I will keep my running mileage low but up my stretching and mobility work as well as the required exercises needed to sufficiently adjust my running to work to allow my foot to move s it should and, if all goes well, not get sore. This will include, as I have mentioned , barefoot running exercises as suggested by my friend Ben Markwart, who I interviewed here, so as to strengthen my feet to be able to run longer when required.
While I will keep my mileage low, as compared to most marathon plans, I will be upping my riding miles. Not so much on a weekly basis but in that my rides will be longer and I will work to have a long ride every other week, or so, as weather permits. I also, again as weather permits, want to work in more gravel rides so as to be ready for the specific things gravel throws at you that eh road does not. I m not sure what gravel races specifically I will ride after Dirty Kanza but plan to ride the Kentucky Gravel Championships the first part of August and depending on work and family schedules may ride the Steamboat Springs Gravel race the next weekend. - we will just have to see how it goes.
I am not really planning on a specific mileage as of yet as with regards to running as I just need to see how things go and for riding I have to travel in the next few weeks that will not allow me to ride so will pick things up again on that front in CA when I go back for work after Thanksgiving. However when I get back from CA I will have to see what kind of riding I can get done in January and February in Kentucky as well as, if all goes well, work my running and riding mileage up some. The plan for mileage it to run more two a-days if I can and then do a longish run of 15 – 20 once, maybe twice, a month depending on how my foot goes.
That is a quick run down of the road ahead training and while not real specific I will work to fine tune things once I get my foot sorted out. Winters are always fun as you never know what weather you will get so often just have to improvise.
If you have any questions or comments you can leave them in the comment section below
I missed putting out a Weekly RunDown last week as I was out having my own adventure - here is the run report on my R2R2R from last week (Oct 16, 2019)
Those of you that know me know I have been working on being "fat adapted" or gaining "metabolic flexibility" for some time and it works. In this post/video Peter Defty talks about "Optimized Fat Metabolism" and Mitochondria Health. Yes he sells Vespa, but that does in no way take away from the great info provided that can be used whether you use Vespa or not.
Some thoughts on tapering - my views have fluctuated but lately have found I need to be more active rather than shut things down to "rest." Active rest works best for me. For example I did a 53 mile bike ride at a relaxed pace 4 days before I ran the Grand Canyon and felt fine since riding puts little stress on mu legs as long as I work to spin gears and not mash them. Bottom line is tapering not only takes some trial and error it can change for you over time and depending on circumstances.
John Kelly took some heat for his comments on Eliud Kipchoge's organized and unofficial sub 2hr Marathon - here he explains his thoughts on the run and I think does a good job of doing so.
Hmm, sounds sort of familiar, except not sure I am going to do a 1600K bike race any time soon. I would disagree that a 24mile run is comparable to a 1000k (600 miles) ride as I usually look at three times the run distance, or so - may a 100 miler depending on speed and course.
A report on the No Business 100 that is right here in my backyard in Kentucky - maybe it should be called the No Easy 100 as the area has some tough terrain.
This article sort of rings true to me in that when we train we not only have to look at the event but our bodies and even our history in running. I was able to run a R2R2R not at FKT speed but not slow on low running milage and long bike rides - not because I am special - but because I have been doing this along time. We live in a world where everyone wants results NOW but running, and riding, may come to some people quickly but to most of it takes time and each year builds on the next. Hmm, I think I see a post coming:)
This looks like a good marathon (road), not easy but is one I would for sure do if I could - Snowdonia Marathon
Masters News
Above I put my run report for my R2R2R from this past Wednesday and how that relates to masters running is that the three of us were 50, 51 and me being the senior of the group at 60.
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.
Want to do a fun race before you dig into the days festivities then how about the Pilgrimage in the Park at Pulaski County Park in Nancy Kentucky on November 28, 2019. Did it last year but will be out of town this year but highly recommend this one. Great trails and great people.
In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020
Run at Lockett Meadow the day before our R2R2R to see the fall colors
While also linked to in my R2R2R report here is the video of our day in pictures
SkyMasters 2019 Highlights
2019 Migu Run Skyrunner World Series Season
2019 NACAC Mountain Running Championships Recap
Another recap of the UTMB 2019
Is there anything this kid cannot do
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 , SFues-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.
When starting a run report I often find it hard to figure where to start. Do I start with the Why or
maybe with the How or just jump right into the Recounting of the Run along with reflections. For this report I will start with the Why ,then Report on the run followed by the gear used and then the Fueling, followed up by some conclusions and reflections. So here goes my report – a long one then this was my longest run by time and longer than I have even done riding.
The Why:
Well why not – OK that may not be a good answer - but there is an element of it that is truly a reason for me. Or how about - Because it is there – seems to work for some. I ran down South Kaibab (SK) and back up Bright Angel (BA) way, way, way back in around 1978 (or 79’) when I worked there for the summer and did it in about 3 hours simply because I wanted to be done before the mules started down and just made it. Back then only a few hardcore people like Ken Young would think of a R2R2R but also it was not as easy back then to carry water and fuel. I have to admit I never really thought of doing a R2R2R back then and thus the down and back up was enough. So, 40 years later when Doug Lynch asked about doing it I thought why not. My foot would probably ask why I would do this, and did rebel some during the run and for sure after, but I did not ask it for permission. I should add here unlike back in the late 70’s I have a fear of heights so this run had an added element of facing one of my fears in an effort to try something not many either can do or have the opportunity to do.
This run also gave me the opportunity to do a run with Doug Lynch, from Shepherdsville, KY and his friend Tony Jensen of Reno, NV. By the way if you go to the link here you can read about Doug who has Crones and Ty2 Diabetes and still did this run. While we got separated at times we did pretty much stay together as much as possible making it a much better run than if any one of us had tried it on our own. It was great to see Doug, whom I interviewed here, who has Crones and TyII Diabetes do such an epic run and complete it.
So - not a real deep reason to run this route but it was my reason and am glad I did, now.
The Run:
I picked up Doug in Phoenix on Tuesday early and headed up towards the Grand Canyon. We made a stop just north of Flagstaff to do a short run up to Locketts Meadow to see the fall colors. It was a little longer run at 5.3 miles and more elevation at 1125 than planned - but ran easy and was well worth it. Below is a short video of the pictures I took of the run. Was good to get things moving after a long car ride and writing this after the run had no adverse affects on the R2R2R.
For this Grand Run we started at 4AM on Wednesday the 16th of October at the trailhead of SK (7 miles down to river and Phantom Ranch) being about 35F, but it did not feel that cold so just wore my light shell and gloves knowing they would probably be off by half way down the canyon, gloves stayed on to the bottom as I usually have cold hands. As we headed off with headlamps on I soon realized I was glad I brought my bike headlight (see gear) to use as a handheld torch which made it much easier to see the obstacles on the trail. Let me add here there is a reason you should practice running at night as this was my first ever run on a trail in the dark and while I ran it was not as smooth as it could be. My tentativeness was probably also spurred by knowing, even though I could not see in the dark, that there were some major drop offs to the side. With my less than stellar skill of running at night, especially downhill Doug and Tony quickly separated from me and we re-grouped at few places alongside the route.
As I have a fear of heights it was probably good it was dark as when I shined my light over the side of the trial all I could see was a black abyss. Surprisingly, as I did hug the trail wall, I amazed I do not have canyon wall abrasions on my arms. All this led to being tentative on more rocky sections, of which there are many. I was able to run more than I was thinking I would in the dark so that was good or I would have been even farther behind.
After about 2:20 off running we were finally at the little tunnel that leads to the bridge over the Colorado River and from there we headed towards Phantom Ranch where other than a breakfast bell being rung for some early risers it was pretty quiet. So quiet I did not realize I had gone right past Phantom Ranch so as we continued up the valley from PR I was still looking for it till I asked and was told we had passed it.
From PR you initially head up a pretty easy rise and even when you leave this area the rise is still pretty easy. There is the rub, when you are heading up hill and you are not gaining much elevation, or worse go downhill, you realize that things will need to get steep to get to the top. This was reiterated after we passed Cottonwood and met some people coming the other who told us things get harder at Manzanita which is about 6.9 miles from the North Rim. Oh how true were their words. We continued on with the trail going up fairly steeply, and often quite narrow, as I hugged the canyon wall as best I could.
As we did the last 6.9 miles it seemed to take forever and after what seemed like we had gone quite a ways we got to a spot where we talked to a ranger who told us we had 1.7 miles to go – a slow 1.7 at that. But with more walking than running we finally made it to the north rim. Time was in the 7:30 range and my watch was at about 24 miles. With regards to walking that is another skill I need to master as Tony when waling did not look fast but would slowly leave me and I had to concentrate to try and stay with him, actually lost him by a bit in the last stretch to the top at the North Rim. Walking is for sure on my list to work at for the future. Once at the top we ate some food, filled up our hydration bladders and got ready for the return trip and the increasing heat, but truth is it was not too bad and the canyon gave some shade at times.
Have to share here that what was ahead seemed a little daunting. We joked that if one of Tony’s, wife had come to meet us on the North Rim we would have all gotten in and called it a day at 24 miles. While we joked about this I think if she had been there it would have been hard to head back, but glad we did not have to make the choice as we would have hated it later. The issue is not that I was trashed it just seemed so far to go after an already long day. So, thanks Cathy for not being at the North Rim
We started the trip down pretty easy as we had a long day still ahead of us and also, at least for me, wanted to take care so as not to fall. Not only could a fall be deadly even a sprain would not be a good thing with options for getting out of the canyon not being convenient or cheap. Being there was light I dealt with the steep drop off by focusing on the trail and not what was at the side – seemed to work – as I stayed closer on the return trip to the other guys than on the way down in the dark earlier in the morning. Once we got to Manzanita and refilled our water we were looking at our watches to see if we could make it to Phantom Ranch in time for the “famous” lemonade as it closed at 4PM. After a few miles, around Cottonwood, it did not seem we would make so as I was feeling good I picked up the pace a fair bit, well at least it felt like I did, to try and get there in time to buy a round of lemonade before PR closed. Man that trip down felt long as I kept thinking PR was around every corner but it was not. I kept up the pace but toned it down a little as after PR you still have 10 miles to go of which is pretty much all uphill. After some more miles of a good pace I got to PR and had 20 minutes to spare. I got my lemonade and decided to wait till closer to closing to get the others their drinks. With 5 minutes till closing I got me an ice tea, much better at least to me than the lemonade, and lemonade for the others and about that time Tony got there. The store closed and Doug got there little while longer for the lemonade waiting for him and we rested some for the final push home – up and home.
Once we left PR we had pretty much decided we were going to walk most, if not all, the way to the top. The initial trail is pretty tame with even some downhill, which once again I dreaded since it meant more uphill. In hindsight if I wanted to pick up time I would have run this first mile or so out of PR. That said the pace was still a good walk. Once again I found out how much being able to walk efficiently is so important in these long runs. A couple times when I stopped to take a picture or adjust things I had to run just to catch back up to Tony. Note to self – practice walking more. Going up Bright Angel towards Indian Garden (IG) had a number of muddy sections but I knew that getting there meant 4.5 miles to go. Eventually we got to the IG and that final slog to the finish. By this time it was getting dark and had my headlight back on and using my bike lamp for a hand torch.
So we head out from IG on what seemed like a very long 4.5 miles. The trail from this point seemed to alternate steep and more rocky to less steep and smooth. While the less steep parts were great they just meant more steep sections to come. As it was dark all we could see were lights ahead but with switchbacks you never quote new how far ahead they were. Once in a while it would seem they were gone and I would think the top was near then I would see them again and realize there was farther to go. After what seemed like much more than 1.5 miles we got to the 3 mile rest area and while I felt good physically mentally this was getting tiring. So we continued upward and around 1.5 miles thought we had to be close and when I shined my light up the wall of the canyon it seemed to just go up and up in the dark – so there was still a long way to go. We finally, after 16:38, got to the top of Bright Angel trail and found Tony’s wife Cathy and set about waiting on Doug, oh and had a beer and some cheese – beer does sure taste better after 16:38 on the trail.
We had left gotten ahead of Doug coming up Bright Angel as he was having a bad spell and while I felt bad leaving him behind I also knew as my foot got more sore if I stopped I would possibly not be able to get going again. We had figured that that he was about 1.5 hours behind and got a little worried when he was not there close to 3 hours later. That was when we got a call that he was in our room. We had not realized there was a third opening to the trail and he had come up that one. So we were relieved he had made it.
Thus we came to the end of a long day and for me a sore foot. Thankfully we did not have to head back to Phoenix till the next morning so could get some sleep and have breakfast the next day before heading out from the Grand Canyon. It was time to say by to good friends and trail companions. I will see Doug again much sooner as he is from KY and hope to meet up with Tony and his wife Cathy again some time in the future.
The Gear:
All my gear worked great. I did get some blisters on my feet but sort of the course for me on long trails as while my Topo Ultraventures fit pretty well and were the perfect cushioning my low volume feet tend to slip around in most shoes a little more than I would like. To combat this I tend to tie my shoes pretty tight but that leads to other issues, especially on the tops of my feet. Fortunately I use the Lock Laces which makes things better but I think I still had them too tight as the top of my foot near the opening were pretty sore and when I removed my shoes were marked up. Even with some blisters the only foot issues that really bothered me were the related to biomechanical issues I have so I would highly recommend the Topo Ultraventures. especially since few have feet like mine.
For shorts the XOSkin ¾ Mid-Compression shorts were great, best shorts I have worn in a while. No chafing, not even the kind you only find about when you get in the shower after a long day running – you know what I mean, and even while feeling thicker than other compression shorts they never felt too hot and the compression was perfect, would not want more. I look forward to using the shorts more often for future runs and would highly recommend them to others. I also used the XOSkin calf sleeves and toe socks that also worked great. My only thing with the socks, and this is mostly due to my low volume feet, is that I would like them to be thicker so as to fill out my shoes a little more. Which then helps with my shoe fit.
My top and sleeves were provided by SFuels of whom I am an ambassador. The top is a Salomon top that when I first wore it I had to get used to its tight fit but now I am used to it I wear it quite often and due to its fit reduces chafing – actually I had none. As for the sleeves, they are made by Orange Mud and are great. I have had other pairs and really like them as they seem perfect whatever the weather. While I did not use the feature they do have pockets that you could carry a gel or put in ice. Even with the changing temps from early morning (35F) to mid-day (90F) and then early evening (45F) I never took them off on the entire run.
Speaking of Orange Mud the hydration pack I used was the Endurance Pack 4L – v2.0 with the add-on pack. This ended up being the perfect size for what I carried and in truth I could have carried less food if need be. I used the 2L bladder and an extra 500ml bottle, there is room for a second bottle but I used that pocket for my phone so it was easier to get to. There are two shoulder pockets and in one I had a nutbutter and a gel and in the other I had some Arnica tablets as well as my S!Caps as they are easy to get to on the run at the shoulders. The pack fit well and I had no chafing issues. I do need to work a little on the adjustment when it has a full bladder as harder to get it to fit high but that may be more me and needing to work more on the adjustment. All that said I have also used this pack for a 63 mile gravel bike race as well and it worked great for that as well so this is my go to from now on. I did use a no name waist belt to carry a few things I wanted to get to easily such as my hand help light and some snacks, of which I never went for.
As far as my headlamp it worked fine but was not the best for staying in place without a hat. I think between the weight and my head a hat helped it stay on and in place but then, unless you turn it around which I did coming up Bright Angel, the bill gets in the way. Also I found that a hand help light worked great along with it to see better what was happening at my feet. While I used my bike light it was a little heavy so sure you can get lighter ones or as Tony did just carry your headlamp.
I did carry a spare battery pack to charge my phone, which did not need it, and my watch. The problem was I added some charge to my watch at the North Rim but it was not quite enough as I ran out about 45 minutes early. Sort of bummed as I had 30-40 minutes at PR I could of added some charge and would have made. I also, to save battery did not use my HR monitor which I would have liked to for info purposes.
I would like to add that I did use the AMP Human PR Lotion which is a lotion that transdermally allows you to absorb bicarb to deal with acid in the muscles. Thus not only does it lower muscle soreness during a run but also after. For a run this long I should have probably used some later in the run but due to how dusty it was I did not want to both but I can say my legs while tired never got overly sore.
The Diet/Fueling:
My pre-run fueling the day before were a couple burgers and fries, lunch and dinner, as that is what we had. I never carb load as often for long rides and runs I have a rib-eye and a baked potatoes but for this settled for what we could get. Also as we were leaving so early and wanted to make sure I did not have to get up any earlier than needed to get the system going I ate what I did and it seemed to work fine.
The morning of the run I got up at 2AM as we were heading for SK at 3:30AM. I had a cup of Coffee with some Coconut oil and Gee along with some collagen. To this I also had a 20oz bottle of water with 3 scoops of UCAN Orange and two scoops of SFuels-Train drink. Then just as I wanted something a little solid on my stomach I had a ½ cup of Oatmeal. Other than the usual need to pee the 20oz’s of UCAN tends to lead to it all set well for the run.
As far as diet I packed a lot more than I needed and ended up just carting it along for the run. My goal was not to minimize food intake but to eat and drink as I felt I needed it. The reason I packed more than I needed was simply being out in the area we were in and having issue is not what you want to do so better to be over prepared than under.
One thing I would do different next time is to not have lemonade but the Ice Tea did hit the spot. Maybe I am just not a lemonade person but while it tasted good and initially was refreshing it only added to my thirst and the abundance of sugar sort of sat a little off in my stomach for a little while. Also, if I did this run again I would be aiming at running faster and would maybe take in a little more carbs.
While I did not have my HR monitor on to save power on my watch I am pretty sure that based on feel and calorie intake I was under 135 for the entire run. I may have gotten up a little more on my push to PR on the way back but even then I was running at a conversational pace . All of this is a big part of why I needed less calories since, and again this is by feel and not data, I stayed pretty much at or below my cross-over point in using fat instead of carbs for fuel
Below is my intake for the day and you can see that at 1038 Calories and 156.5 grams of Carbs it was a pretty low day. I did take in a good amount for me in the AM but all worked well. I did take in some carbs when done in the form of beer but after such a long day – well I just wanted one, or two.
Pre-Ride:
Coffee with Coconut Oil and Gee, Collagen and Chocolate Primal Fuel (225 Cals & 2g carbs
1/2 Cup of oatmeal (135 Cals & 24g carbs)
UCAN Concoction – 3 Scoops of Orange Flavor, 2 Scoop of SFuels-Train (340 Cals – 62g Carbs)
Total Cals: 700 Cals
Total Carbs: 88g
Run Fueling;
1 - 2 Liter Bladder with 3 Packages of Lime SFuels- Race (300 Cals & 45g)
Then refilled the bladder a few times and over that time added one packet of SFuels-Race-Fruit Punch (100 Cals & 15g)
1 – Justin’s Nut Butter W/Honey (200 Cal & 8g)
½ - Epic Almond Butter Chocolate Performance Bar (105 cal & 12.5g)
½ - Epic Bison/Cranberry bar (65 Cals & 4g)
1 – Vespa taken at half way ( 18 Cals & 5g )
1 Mauraten Gel 100 – with 4.5 miles to go (100 Cal & 25g)
1- 12 oz glass of Lemonade at Phantom Ranch (150 Cals & 42g – Estimate)
6 – S!Caps ( 2 at a time when I took them)
Refilled 500ml bottle whenever I came across water after 14 miles or so
Total Calorie Intake: 1038 Cals
Total Carb intake: 156.5 g
Conclusions and Reflections :
Well it was a truly wonderful day – I want to use the word Epic but wonder if that is so often it loses some meaning. But if by Epic one means doing something not many get to do, seeing what many will never see and doing it with good friends (old and new) then I guess it was epic.
Going into this run I have been on a training routine that is a little unorthodox, but for me required. Actually, when one person saw my running miles for one of my weeks were only 15 miles they questioned if I could do this. Truth is I was not sure myself in some ways and in others confident in what I was doing to get ready. I really had no choice with my foot issues since running longer than 10 usually left me with a sore foot but if no more than 10 or so I could run a couple days later. However when I got into the 15+ mile range it was a different matter. So I limited my long runs and only did 3 runs of 15, 17 and 20 in the 6 months leading up to this run and the 20 was about 2 weeks before to make sure things were good to go. I did not want to find out at the North Rim I could go no further.
Thus my plan was to run somewhat consistently if shorter – most runs at the 5-8 mile range with some double days to get more so as to at least run. When it came to aerobic long work I did a large portion of that on the bike with a number of 100 milers and even a ride of 150 and one of 120+. I do not suggest this for everyone as there is one caveat to all of this and that is I have been running for so long, 47+ years, that I have a pretty large base which makes a big difference. But as I have stated with the foot issues I have this was what needed to be done. Also, as I have shared in other posts tis training plan was to be used past this R2R2R as it will be part of my Boston 2020 plan and then the biking will come into play the end of May with The Dirty Kanza 200 mile gravel bike race.
As far as the run surprisingly it went very well with how much I have been running. My foot was sore most of the day but not unbearable and had spells where is felt OK. The good part was that when walking it was not too bad other than going down hill and they is where it felt the worst. The down hill from Cottonwood to PR was not too bad as it was smoother and less downhill so could run more smoothly.
Writing this a week later my right foot is still pretty sore and after a week of no running or riding I have started walking. While it hurt some at the end of the walk it did feel a little better. This run did solidify that my days of running over a 50k are done for now till I get my foot issues sorted out. Hopefully with some exercises I have started and other work I can deal with this once and for all in the next year or so. Once that is done and if it looks like it would not come back I would like to try this run again but go for a faster time., not something I would have contemplated during the last 4.5 miles of the R2R2R.
Well that is it for now – a little long but then it was a long run with a lot that went on, At 60 I can say I may have been able to do better way back in the late 70’s but considering how many years it has been there is a level where I am not to unsure that my endurance is possibly better. Sure my speed is a long way from my 15min 5K and 2:30 marathon days but being able to run 50 miles and run for 16+ hours is not something I could have done back then. So do not let age dictate your goals. Sure you may need to adjust them some but you can do much more than you and others often think possible
What’s Next:
I have sort of spoken to this already but as soon as I get my foot feeling better, hopefully another week, I will start running again. Probably will start riding next week as well and move towards getting ready for Boston and The Dirty Kanza 200. Will run easy till the end of the year and then ramp tings up from July to March for a 3 month push for Boston. The interesting part will be figuring out the mix of riding and running as Dirty Kanza is about 5 weeks, or so, after Boston and as it is 200 miles I need to make sure I am ready for that long in the saddle. For this reason I will probably limit my runs to 10-12 miles, except for a monthly long run that will ramp up to 20miles by March, maybe a couple of them in March depending on my foot, and leave other weekends for long rides. We will just have to see how this goes as it is an experiment to see what works best for me
As always if you have questions let me know in the comments below.
This was basically an easy week to prepare for the R2R2R we are running in 3 days (Wednesday the 16th). While my foot is still sore when running it is slowly getting better and the hope is it will continue that way as the days move forward as I will only be running a little bit from now till we run the Grand Canyon. Also, the soreness is not constant but changes so will work to manage it. This week I ran three times and just ran to stay comfortable and while not on trails also to see which shoes to run in for the R2R2R. I think I am going with the Topo Ultraventure as while I wish they fit a little more snuggly the extra cushioning over the Topo Terrventure feels better. In hindsight might have been good to try the Topo Mtn Racer to see if it had a more snug fit but maybe for my next big adventure.
I did two rides this week with the shorter one on Tuesday having a short 6 mile tempo section to just get my legs moving. I then did a 53 miler on Saturday with a friend and rode easy but did pick up my cadence for miles 35 – 45 keeping it at about 95 – 105 RPM while in the same gear but turning . Cooled down from mile 45 to the end. Might seem strange that with a long run in 4 days from this ride I rode this far but truthfully this felt good and was fresh when done. I have found with the increase in long rides that 40-60 miles rides seem easy and feel short – good thing with a 200 miler for Dirty Kanza.
That was it for the week so now comes rest sand getting things ready for the coming week's adventure.
Diet:
Not much for this week but have to say it was a week where I strayed from my usual 100-150 grams of carbs a day – probably went as high as 250 but in general felt fine. When I have weeks like this I do not fret, well try not to, over them but just work to get back on track. All in all the test of if things are still working as I like them is on my longer rides and runs – as they say “the proof is in the pudding.” So as with last week this weekend my long run only required the same fueling as last week with 100 calories and 2 grams of carbs – see below on ride fueling.
Still working on what I will take on the R2R2R run but want to keep it simple with most my calories and carbs coming from SFuels-Race formula drink. I wil carry a gel or two as well as a few UCAN bars and some Vespa.
Pre-Ride:
- Coffee with Coconut Oil and Gee, Collagen, Half & Half and Chocolate Primal Fuel
- 1 Justin’s Nut Butter with Maple in it
Ride Fueling;
- 1ea 24 OZ bottle of water with 2 scoops of SFuels-Train ( 100 Cals & 2 Grams Carbs)
Conclusions and the Week Ahead:
Based on how I am feeling it was a good week and even with a longer ride than may seem prudent it went well s I feel good.
I do have some, well maybe more than some, nervousness for the up coming run as for a run this long I have run less than I usually would but have ridden more. It is the supplementation of riding for running that is strange and in truth is a test to find what works best to improve at both disciplines. We shall see this coming week but even then the next step is to see how I use riding to help with a good run at Boston then I transfer over to riding for Dirty Kanza
I probably should add a caveat to this experiment is that even with less running I do have many, many, many years of running in my legs so my base is pretty large and that will help.
After this coming week’s run I am taking a week off from running and maybe two and only riding once a week for a couple week just to rest up. Then I will have to set out a plan for Boston and Dirty Kanza 200 as they are about 6 weeks apart.
Next week's post will be later in the week so as to get the time to write up thoughts on the R2R2R adventure
As always if you have questions let me know in the comments below.
With 5 days till our R2R2R here is my training overview for week #17. Also, due travel to run the Grand Canyon there will be no Weekly RunDown next week
Kipchoge's INEOS 1:59 Challenge is scheduled for Oct 12, 2019 (Oct 11 at 11PM PST) but that may be delayed due to weather. It will be live on YouTube. More on the coverage
Sara Hall is definitely in shape as a week after a 2:22:16 in Berlin wins the USATF 10 Mile championships in 53:10 with Futsum Zienasellassie won the men's race in 46:55
You may notice that I often use quotes from runners in the past and I do this so we do not lose the connection with those that came before us - so it is with Ultra running as there are names like Corbitt, Kouros, Mittleman and others that many know little of.
I thought of using poles in my R2R2R next week but as I knew with injuries and such I would not have time to get used to them I passed. Here is Part 1 of Using Poles in Ultrarunning
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.
My friend Judy Walden is putting on the Judy Walden 5k October 26th in Elizabethtown, KY. This is a free race (actual and virtual) but you can donate as all donations go to the Cancer Center of Elizabethtown in eh name of Judy - who herself is fighting cancer. If you donate $30 or more you get a t-shirt. Here is a short video on Judy:
Want to do a fun race before you dig into the days festivities then how about the Pilgrimage in the Park at Pulaski County Park in Nancy Kentucky on November 28, 2019. Did it last year but will be out of town this year but highly recommend this one. Great trails and great people.
In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020
How much closer can you get - this race after 3000m was closer than the men's 100M final
Why was Vienna chosen for the INEOS 1:59 Challenge
Love these videos, especially when they show areas I have never been to. Full film available for purchase later this month - watch for it here. Can enter the 2020 race here
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 , SFues-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.
As I get closer to the R2R2R we are doing on October 16th the goal is to keep loose but also get some rest. I have found for me doing nothing is not a good taper but then again I have to be careful to not do too much. To that end I have done more walking. The last two weeks One of those days was more of a long day on my feet at work constantly walking back and forth between buildings – about 3 miles but too much time on my feet. As far as riding I have found it is a good way to get the my legs loose without undue pounding on them.
My two runs this week were all at a relaxed Perceived Effort (PE) but I did find my early morning run on Friday was faster then planned but felt good. On both runs my foot was sore but not as bad as in the past so still looking good for the Grand Canyon. The key when tapering and running is to make sure to realize you can gain nothing but can lose a lot if you get injured so that is the fine line to tread. As I mentioned above I have found tapering and doing next to nothing does not work but since I like to keep active I do have to be careful not to over do it. In looking at my milage for the week it is almost split in half with running and walking. For me walking is hard to get my mind around as I just do not do it but truth is not only does it keep things loose, without the pounding, it is important for me to walk more in preparing for long trail runs/races as walking is a key component in many of them. I have found I am not the most efficient walkers but then again I do not practice walking but I do find the more I do it the faster I seem to go with the same effort. The take away from this is that if walking may be part of your run/race then you need to practice it and I need to do so. But, also as I shared, walking is a good way to get a few easy miles in and loosen up the legs while minimizing the pounding and also using your muscles a little differently.
With regards to this weeks riding on Tuesday I did a shorter ride of 25+ and in this included a 10 Mile tempo. The reason for this ride was to get my legs loosed up with a little harder effort. Again, riding does not pound my legs and does not quite have the soreness after a hard effort. Thus it was a good ride. That had its intended result. Saturdays ride was a longer one but as I limited the hills it was a good ride to spin a little more than I usually do but not be out too long. At 61 miles it was not a short run and wanted to ride further but thought better of it so was about the right length. One thing I have noticed over the last year is that what I once saw as a long ride now seems much shorter – a great sign my endurance is greatly improving. Once done with the ride I felt great – sure I felt the ride but no soreness and the right kind of tiredness.
Diet:
Nothing special for this week as pretty much my normal 100-150grams of carbs a day intake but did have a couple treats this week. Good part was not side affects with them so all good. As far as the ride on Saturday had my usual pre-long run or ride fueling and as with the last few rides I had a minimal intake of calories. Not so much a restriction but all I needed. While I had two water bottles with 2 scoops of SFuels, I have mentioned this before but am an Ambassador for them and have been with them pretty much since they started, in each I only drank one of them as was done before it got too hot. Calorie in take with the one bottle of SFuels-Train was 100 Calories with 2 grams total of carbs.
While not diet related, and I will be upfront that I am an ambassador for them, I also used for the long ride. I usually only use it for longer runs and rides or if I have a shorter run or ride that will be hard. The lotion helps with how my legs feel both during the run or ride and also after as the Bicarb that is absorbed transdermally deals with buffering acids in the muscles. Probably would use more often but as traveling and did not want to use it up and not have any left for my run at the Grand Canyon coming up as I am working away from home and going straight form here to the Grand Canyon. AMPHuman PR Lotion
Pre-Ride:
Modified Bullet Proof Coffee (MBPC) – Coffee, Butter, Coconut Oil, Collagen, Raw Egg, Heavy Cream and Chocolate Primal Fuel
½ Cup of Oatmeal with Bitter and heavy cream
Ride Fueling;
1 24 OZ bottle of water with 2 scoops of SFuels-Train ( 100 Cals & 2 Grams Carbs)
Running Miles – 18.6 Miles ( 10.1 Running - 8.5 Walking)
Riding Miles – 86.9 Miles
Total Time – 8:48 Hours
September Monthly Totals:
Running Miles: 103.5 Miles
Riding Miles: 355.9 Miles
Total Time: 38:22:12
Conclusions and the Week Ahead:
Was about the week I expected except for Thursday where I ended up having a very long day at work on my feet where I walked at least 3 miles so did not ride that day as planned. But that is fine as you often have to just go with what was planned. Even realized that y ride Saturday was just short of 100K as I was looking for a 60 miler so was good with the mileage but if my OCD had realized I was close to 100K I am sure I would have talked some on Still have some soreness in my right foot, ankle area where my Navicular/posterior tibial tendon issue is, but better than it has been. Hoping over 9 more days it will be even better.
For this coming week I will not run more than 4 miles when I run and may even walk some depending on how things feel. Probably will only run 3 days and ride 2 days with the last ride on Saturday. The Saturday ride will be no more than 40-50 miles and easy as I am looking to ride with a friend before I leave. Tuesday or Thursdays ride will only be 25 miles and also easy just to keep my legs moving. After Saturday I head to AZ next Sunday then off to the Grand Canyon on Tuesday the 12th and the run on the 13th.
As always if you have questions let me know in the comments below.
What do you think, is Extreme Athleticism the New Midlife Crisis? While for me I have always played with edges of endurance activities but for sure do see this as a trend. But I will add that while I may be slower and get injured, well heal slower any way, more easily - I do think my endurance my be better now than back then.
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.
Want a tough but beautiful 100 race in the Daniel Boone National Forest then check out the NoBusiness 100 - October 12, 2019 - See video below on the 2018 race.
My friend Judy Walden is putting on the Judy Walden 5k October 26th in Elizabethtown, KY. This is a free race (actual and virtual) but you can donate as all donations go to the Cancer Center of Elizabethtown in eh name of Judy - who herself is fighting cancer. If you donate $30 or more you get a t-shirt. Here is a short video on Judy:
Want to do a fun race before you dig into the days festivities then how about the Pilgrimage in the Park at Pulaski County Park in Nancy Kentucky on November 28, 2019. Did it last year but will be out of town this year but highly recommend this one. Great trails and great people.
In it's second year is the Falls 100 Ultra Trail Race (also a 50, Marathon and 1/2 Marathon as well as a 100 mile relay) - Run at the Falls of the Rough Resort in KY December 7, 2020
