Training Overview #28 – A Look Back to Look Forward - Week of Dec 16 thru 22, 2019

Running Thoughts:
Since this past Friday started 12 days of rest with no running, or riding, as I wanted to give my foot adequate rest I figured it would be a good time to look back on the year.  As part of that I looked even further back over the mileage I have tracked since 2009, when I was running very little, to see what I had done.  Those numbers follow:

2009:
- Riding Miles – 0 (0 Hrs)
- Running Miles –178.2 (24:24:27)
- Total –178.2 Miles (24:24:27 Hrs)

2010:
- Riding Miles – 0 (0 Hrs)
- Running Miles – 19.1 (2:39:06)
- Total – 19.1 Miles (2:39:06 Hrs)



2011:                                                                     2012:
- Riding Miles – 0 (0 Hrs)                                     - Riding Miles – 0 (0 Hrs)
- Running Miles – 46.8 (6:17:55 Hrs)                   - Running Miles – 137.8 (19:37:52 Hrs)
- Total – 46.8 Miles (6:17:55 Hrs)                       - Total – 137.8 Miles (19:37:52 Hrs) 

2013:                                                                    2014
- Riding Miles – 0 (0 Hrs)                                     - Riding Miles – 0 (0 Hrs)
- Running Miles – 398.5 (54:35:12 Hrs)               - Running Miles – 613.3 (84:19:46 Hrs)
- Total – 398.5 Miles (54:35:12 Hrs)                   - Total – 613.3 Miles (84:19:46 Hrs)

2015                                                                      2016
- Riding Miles – 92.0 (4:30:07 Hrs)                      - Riding Miles – 156.4 (8:27:01 Hrs)
- Running Miles – 1596.4 (233:28:48 Hrs)           - Running Miles – 1781.9 (266:19:47 Hrs)
- Total – 1688.4 Miles (237:58:55 Hrs)               - Total – 1938.3 Miles (274:46:48 Hrs)

2017                                                                       2018
- Riding Miles – 313.2 (17:38:42 Hrs)                   - Riding Miles – 2776.4 (173:52:18 Hrs)
- Running Miles – 1731.6 (263:32:11 Hrs)            - Running Miles – 1127.4 (177:50:41 Hrs)
- Total – 2044.8 (281:10:53 Hrs)                          - Total – 2044.8 (281:10:53 Hrs) 

2019
- Riding Miles – 3514.7 (205:58:56 Hrs)
- Running Miles – 1501.3 (232:38:36 Hrs)
- Total – 5016 Miles (438:37:32 Hrs)

In looking over the miles I’m not sure why the drop from 2009 to 2010 but from 2010 on till 2014 was basically low mileage with most runs in the 3-4 mile range.  In late 2014 I decide to shoot for a Boston BQ in 2015 and to run Boston in 2016 and thus my mileage went up considerably.  Then in 2016 after a not so great run in Boston I decided to do my first 50 miler in March of 2017 and mileage stayed about the same for 2016 and 2017 before a drop in 2018 due to extended time off for Plantar Fasciitis.  In looking back now and knowing my foot issue started creeping up on me in 2016 and showed itself greatly after a very muddy Land Between the Lakes 50 miler in 2017 – and then trying to work through it in 2018 I was forced to take some extended rest.

At the time I did not consider mileage to be the cause of my foot issues since I had been careful, or thought I was, in upping my mileage slowly.  At the time I was riding very little and when I did ride it was mostly indoors on bad weather days so did not have the benefit of the cross training I am using now.  However, as I look back I see that my running mileage from 2013 – 2018 was not as gradual an increase as I needed or thought at: 398, 613, 1596, 1782, 1732 & 1127.  I did not even realize that from 2014 to 2015 I increased my yearly mileage 983 miles – an increase of 2.6 times my previously mileage and to look past this as at least exacerbating my foot issues would be incorrect.

While I had been conscience of being careful on how I increased my daily and even  weekly run mileage I neglected to consider that I had not looked at the bigger picture.  The issue was I went from running shorter runs and less often to longer more often.  I covered the length and weekly totals but neglected to see that in the past I was not as consistent so when I became more consistent my yearly mileage took a great swing upwards – one I may not have been ready for.  And even my riding mileage was low as up till 2017 I still only rode to cover not running some days.  The warning here – Do Not lose sight of the big picture and realize that while consistency is a good thing be careful with it as you could overdo the mileage as I did. Since in my past, when I was much faster and fitter, I ran much more in a year thus when my mileage was on track for 1500+ miles it did not ring any warning bells as this was low as compared to my past but high if compared to my present.  The answer is do not just look at your daily, weekly and monthly miles but step back and look at the path and trajectory you are on.  The other issue is I got so focused on the road ahead that I did not pay attention to the road I was on at present.  There is an element where I do not think the mileage was the only cause but the extra mileage made some mechanical and other issues come to the fore and show up in my feet.

After all the issues in 2018 I took an extended break and took to riding – the silver lining in all of this.  Since I could not run I decided to get back into riding and realized how much I enjoyed it and this led to looking into gravel racing and then to the races I have on tap for 2020.  Also, the extra riding reminded me of what I have shared before, that with regards to aerobic work time is time and riding afforded me more time working out with less stress on my feet.  Thus while time training in 20126 and 2017 were in the 280 hour range in 2018 even though I ran about 600+ miles less I worked out 70 hours more.  And even this year where my miles went up a little under 400 I ran/rode for about 160 hours more than 2017 when I had higher running miles.

This is an example of where looking at time is so important.  If for 2018 and 2019 I looked just at mileage I may see a drop but in truth I trained even more than I had in the past, even in 2017 when I had a drop in running miles.  Even doing 11 100+ mile rides in 2019 – a first in many, many years.

Sorry if that was all a ramble but for me it was a revelation I had not paid attention to up till now.  With still dealing with a sore right foot where I still have issues I need to decide the road forward for next year.  Initially I wanted to up my running miles to try and get back to 1700 miles but also to ride more and this may lead to not dealing with my foot.  While I am looking forward to riding a number of long gravel races I still want to run some Ultras but need to get my foot issues sorted out to do so.  To do this I think I need to be intentional with my miles and work for the same mileage as this year but more evenly run over the year.  To do this I want to get in more riding miles to thus get in the endurance work I need with less impact on my foot while I work to get my foot/ankle back to where it needs to be.  The R2R2R that I did this year did show that while maybe not optimal for a quick Ultra the riding and running mix can work so I want to work on refining the mix.

If you use Strava or some other tracking program make sure to review what you have done and where you have been and not be solely focused on where you are as they are more inter-related than you may think.  Take this information and use it to your advantage; See where you failed, where you succeeded and the results of both.  Use this info to formulate a plan for the next year.  Take it from me even after 47+ years of running you can still make errors and maybe it is that the time I have been at it that adds to the blind spots.  By this I mean the more one does something the more they may be less tuned to the changes they need to make as if you are like me we often tend to remember too much of what we once “COULD DO” instead of what we now “SHOULD DO”.

This is my last training post or the year but when I post the next one in the new year I hope to have the skeleton of a plan for 2020.  One that is not written in stone, as things change, but one that is written so I can look back at the thought put into what was planned.  When you write up a plan make sure to puts notes down as to why you are doing what you are doing so that if you change things you can relate the why to the how.

More to come

Week’s Running Overview:
Needing to return the bike I borrowed at the end of last week I only ran this week.  I started out with a goal of 30 miles but as I looked at my miles, I had an OCD moment.  Knowing I had decided to rest till the January 1st once I did my last run this week, scheduled for Thursday, I realized I was going to be short of 1500 miles for the year.  Once I realized that my OCD took over but fortunately while I probably should not have given in I did realize I did not want a run longer that 8-10 miles so to do so I had two days I ran two runs each in.  I then ran 8.5 on Thursday to close out the week, and actually ran a good paced tempo run, and got my 1500 miles.

The pace on the runs this week were relaxed and focused on just being more fluid as I have found that when I try and keep my bad foot flexible it feels better.  However, when I am not paying attention often I stiffen up and this seems to create the criteria for soreness.  It does take about a half mile or so to get things warmed up but hey being 60 this is sort of expected and once warmed up there are periods of soreness but it comes and goes and is far from as bad as it was some time ago.

One of the reasons for the rest is to see if it will further help my foot.  It still is sore when I run but does feel better than it has so figured more rest would help and with having not been at home for much in the last 3+ months due to travel it would be good to just set the running shoes and bike aside and start up fresh in the new year.  Interestingly, lately my foot often feels worse at work and when sitting than it does running once I get warmed up.  I need to do more work on my ankle mobility and strengthening so that will be part of my plan for the rest days.

Overview of Weeks Runs and Rides:
Monday: Run –  8.5 Miles
Tuesday:  Run -   6.5 Miles
Wednesday: Run #1 – 5.6 Miles
Wednesday: Run #2 -  5.15 Miles
Thursday:  Run#1 – 6.1 Miles
Thursday:  Run#2 – 8.5 Miles
Friday: Rest Day
Saturday:  Rest Day
Sunday:  Rest Day

Totals:
Running Miles –  40.2  Miles
Riding Miles – 0 Miles
Total Time –5:36 Hours

Weekly Diet Notes;
Nothing to report this week except that I need to get back on the wagon as have sort of been on the edge so need to get back to what works best but more importantly make me feel better.


Conclusions and the Week Ahead:
As mentioned above I am taking off from running and riding till the 1st.  This will be hard as not only do I like to run and ride the weather is supposed to be nice and start turning once I get back at it.  But that is the way it is.  Also, I want to set time aside each day to focus on strengthening, mobility and flexibility work for my feet and up the chain.  Nothing drastic but just trying to be consistent and use the time not running and riding for other things.

Have a great end of the year.

As always if you have questions let me know in the comments below.


Last Week's Overview #27

Weekly RunDown #169

"Running cleared the day's cobwebs from my mind and focused my thinking, and gave me time and space to sort out anything that was bothering me, or to detach and think of nothing at all."

Peter Snell

Last post of the year, see you in 2020

New Zealander Sir Peter Snell dies at 80 and a NYT piece on Peter Snell's passing

Look who is at 112 on a blog list

Here is my Training Overview #27

iRunFar.com's This Week in Running: Dec 16, 2019

Fastrunning.com's Weekly Roundup

LetsRun.com's The Week That Was in Running: Dec 9-15, 2019

Race report on the 2019 Deception Pass 50k

Are you getting enough Vitamin D

With this race if you bandit you may get fined

David Roche looks at Yoga

East Africans and trail running

Who else will be at the 2019 London Marathon - Kipchoge will be there.

I have found it - a Smart Trainer for under $100 - sure it is small but hey that is the price, or lack there of, you have to pay.

Racing around the world on foot - Dumitru Dan

Lessons from being a race director that can make you a better runner

Good post on trying to get an OTQ and missing

Off season intermittent fasting tips to help through the festive season

Along the lines of - "If it ain't broke don't fix it" with regards to stride mechanics

12 common winter running mistakes

A pretty comprehensive look at the relationship between Moe Farrah and Alberto Salazar

New last man standing race that is affiliated with the Big's Backyard Ultra - Kentucky Last Sole Standing, May 2, 2020

Speaking of local events - Next Opportunity Events who put on some great runs have added a 50K to the Hot Hot Hundred


Masters News
84 year old Canadian is oldest to run Antarctic Marathon


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

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

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
Ancient Oaks 100, Titusville, FL - Dec 21, 2019
Woodside Ramble, Redwood City, CA - Dec 21, 2019
Lookout Mtn Trail Races, Lookout Mtn, TN - Dec 21, 2019


Past Weekend Race Results
Desert Solstice, Phoenix, AZ - Dec 14-15,2019
Rocket City Marathon, Huntsville, AL - Dec 14, 2019
Bigfoot 50K, Lore City, OH - Dec 14, 2019
Deception Pass 50K, Deception Pass State Park, WA - Dec 14, 2019
Loup Garou Trail Run, Ville Platte, LA - Dec 14, 2019
Foot Locker National Championships, San Diego, CA - Dec 14, 2019
BMW Dallas Marathon, Dallas, TX - Dec 15, 2019

Peter Snell Documentary


Peter Snell in the 1964 Tokyo Olympic 800m and 1500m


2019 NXN Highlights


2019 Boys Foot Locker Finals


2019 Girls Foot Locker Finals


Mtn Outhouse News from Dec 17, 2019


Mtn Outhouse News from Dec 20, 2019


A look at Kenyan training - defines simplicity


"No Pain, No Gain" is not the answer


Lastly, as this is the last post of the year and this was a highlight of my year, if have not seen it here is a short video/pictures of the R2R2R I did in October with 2 friends.


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.

Training Overview #27 – Run/Ride the Mile You’re In - Week of Dec 9 thru 15, 2019

Running Thoughts:  
I still need to do a full review of Ryan Hall’s new book Run the Mile You’re In: Finding God in Every Step, since i read it many months ago, but the idea of dealing with the place, or mile, you are at/in, came to mind, again, while riding this past weekend.  For me one of the hardest parts about running or riding long distances is with my mind at the start and early in the run/ride.  I think about all that is ahead and how I feel at the start, which may not be the best, which brings doubts about the coming miles.  I usually find once I get past having less miles to go than I have already gone, things get better.  Sure would be nice to get through those early miles without those doubts and that is what the following is about.

This is where the idea of running/riding the mile one is in comes into play.  By this I mean not spending all one’s energy thinking about what is ahead and by doing so affecting the place one is at and often removing the enjoyment of where you are on the way to where you are going.  This does not mean you should not have a plan for your run or ride and know that early miles can affect how you would perform later on so we do need a plan that gives context and guidance to each mile.  The thing here is that often, if you are like me, I get so focused on the overall plan I lose sight of where I am and lose the enjoyment of the process.

I do not want this to sound like some psychological mumbo-jumbo but I have found the more I can focus on what I am doing at the moment, in the mile I am in, within the context of the overall workout/race, things seem easier mentally – which also reflects on the physical aspect.  As an example, for the century I rode this past weekend I had the usual doubts early on but when I instead turned my attention to how I felt in the current mile and adjusted my cadence and gears for that mile things went better.  This is not easy as it takes work to focus on the present while keeping the bigger plan in mind but not letting it detract from the current mile, but it can be done.

Another example where this worked well was when I ran my BQ qualifying time at the Derby Marathon in KY.  In most marathons I go in with a pacing plan but often since it takes time to warm up the early miles play games with my head.  Since I had just read Hall’s book, I thought I would take the title to heart.  Thus, I had an overall plan to average just under 8:00/mile and get my assured BQ so reflected on what that would feel like since I had done a number of tempo runs at that pace.  As the race went on I focused on each mile as they came and running the pace, or effort since some miles are up or downhill, that I had planned on.  This went well till about 20 miles where the course heads a little uphill and is sort of a lonely stretch so I had to work hard to focus and while losing that focus a couple times pretty much stayed on pace till less than a mile to go where I had a hamstring cramp but once getting through that got going and got my BQ with plenty of time to spare.

The point of all this reflection is that while not necessarily easy trying to stay focused on where you are in a run/ride in the context of the full plan makes things much better.  This concept not only works for individual runs/rides but also as you look at each mile of every workout when seen in the context of why you are doing what you do.  You may not race as I do and just run for the joy of it but even for this it can add joy to every mile, socially those that are not as joyful, since we all have those.

Let me end with encouraging you to read Run the Mile You’re In and if you are not a Christian realize that while Hall speaks of his faith a great deal in this book the principles he shares can be applied no matter your faith.

Week’s Running Overview:
Well the plan for this week was to run 20-25 miles and ride around 150 miles with a long one on the weekend.  That is just what happened this week with 21 miles running and 154 riding which included a 103 mile ride on Saturday.  I think it may have been a little much for a busy week since to do this weeks mileage I had one two run day but with my work schedule the early run was pretty early.  That said while my ankle was a little sore at times it came out pretty well.  I even find my ankle probably feels worse at work than it does running.  I am still at a place where it feels my limit on a single run right now is about 10 miles as the soreness comes and goes during a run and is not really constant but does show itself more the longer I go.

One thing I notice is that not only does this stem from some biomechanics up the chain I also seem to feel my ankle feels weak.  I have tried some of the exercises offered up for ankle and foot issues and notice they are hard to do and my ankle is sore doing them.  Due to this after this week when I get home I am going to start slow but begin working at strengthening my ankle and foot.  Have been doing some already but need to re-evaluate how I am doing it.  One thought that came to me is when I look back I have turned my ankle quote a few times over the years of running trials and other sports with a few being pretty bad.  I have never hurt it bad enough to have surgery or anything but maybe over the years and now that I am older I am starting to notice issues from these past injuries.  The hard part now is figuring the best things to do that work without doing harm as I find some just make things worse.

One other thing I have noticed that is interesting is I have tried some inserts to temporarily support my foot but find my foot is more sore with them than without.  Might be they are too high but need to look into this as well.  As I have stated before this is not all a foot issue as it can get really sore just sitting which tells me that muscles are pulling on the chain that ends at my foot creating discomfort.  Bottom line I have a ways to go.

As far as riding I rode a couple 25+ mile rides with a few harder efforts but was a little tired this week but not too bad.  Did do a good fat adaptation ride of 103 miles on Saturday that started in the rain but ended in much better weather.  Was a good ride with some excitement as Ryan, the guy I was riding with, had a fall early in the ride on a wet turn and providentially I had backed off to take it a little slower and was able to pretty much miss him with only my pedal light hitting his helmet.  So ,after getting everything back together, after maybe 8-9 miles, we headed out for the rest of the ride.  Kept a good pace but not hard for the ride and at about mile 70+ going through some traffic and after just passing a group of riders heard a crash behind us but due to traffic could not tell exactly what happened but crashes are never good.  Riding is a great sport but does have its dangers that running does not have and add other bikes and moving/parked cars to the mix and there is more opportunity for problems.  From there we finished off strong and felt good as at about 60 or so felt really tired but in last 25 felt tired but really good.

More centuries ahead to get ready not only for the Dirty Kanza 200 and Steamboat Springs Gravel Race (140 miles) but also for Boston.  These long rides, at least for me, are great for endurance without the pounding longer runs can bring.  This does not mean I do not do long runs but I can not do as many of them as I used to do to get ready for marathons.  It worked earlier this year in getting my BQ at the Kentucky Derby Marathon so we will see how it does for Boston next year.




Overview of Weeks Runs and Rides:
- Monday: Ride –   25.8 Miles
- Tuesday:  Run -   6.2 Miles
- Wednesday: Ride -  25.8 Miles
- Thursday:  Run#1 –  5.1 Miles
- Thursday:  Run#2 -  5.1 Miles
- Friday: Run -  4.6 Miles 
- Saturday:  Ride – 103.2 Miles
- Sunday:  Rest Day

Totals:
- Running Miles –  21  Miles
- Riding Miles – 154.8 Miles
- Total Time – 11:33  Hours

Pre-Ride:

- Coffee with Coconut Oil and Butter, Collagen, Half & Half and Chocolate Primal Fuel

- 1 SFuels Bar

- 1 Altred (Beetroot Extract)


- Also use the AMPHuman PR Lotion - works great on the legs and as it was cooler help insulate a little early on

Ride Fueling;

- 3ea  - 24 OZ bottle of water with 3 SFuels-Race+ packets 

- 1ea -  SFuels Bar

- 1ea -  Maurten Gel

- 4ea - S!Caps (2ea at 2 hours and 4 hours)

- 3ea - Altred (1 at start then 1 after 2 hours and 4 hours)

- Totals: 610 Calories -   Carbs- 82 g

Weekly Diet Notes;
Nothing really here to report as just trying to do my best to control carbs while on travel.  Have not done too bad but know I need to do better as I just feel a little off as compared to how I feel when I am more consistent when I eat.  I often talk about diet with regards to performance but the truth is along with that is feeling better.  Over the last few years I have found foods that I like to eat that I now have to pass on.  Now there is a possibility this is due to my age as our metabolism and such changes as we age but regardless we probably all have foods we like that if we reduced or stopped their intake we would feel better.  More to come on this as I settle back in to things after a hectic past few months.


Conclusions and the Week Ahead:
After good week of workouts this coming week will be much less time wise.  Since I have a busy week of work before I head home to KY form So. Cal figured I would not get to ride much so decided to give the bike I borrow back to Jamie, it’s owner, and this week will just run.  With travel this coming Saturday my goal is 30 miles for the week but as usual will see how that goes.  I do want to do some work this week deciding on my exercise/strengthening plan for my foot/ankle for when I get back so I can get ready for that to start up next week.


As always if you have questions let me know in the comments below.


Last Week's Overview #26

Weekly RunDown #168

"Training to run a 100 miles is like t

raining to get hit by a truck." 

Luis Escobar

Interview with Luis Escobar

My Training Update #26

iRunFar.com's This Week in Running: Dec 9, 2019

Fast Women Newsletter #49 - Dec 9, 2019

Athletics Weekly - Weekly Roundup

David Roche has some good thoughts on injuries

Nico Young and Kateyln Tuohy win at NXN

The record between running Sub 3 is 42 Years 151 Days

With all the runners wearing Nike's at the CIM how many are in the same boat as Robbie Britton - dislike Nike but feel they have to wear THE shoes

News on Japan's Saitama International Marathon and the Nara Marathon - Mariko Yugeta breaks her 60+ WR with a 2:56:54

Barry Barkley, the man who inspired the name "Barkley Marathons," passed away

Thoughts from Trail Sisters Elizabeth Collins on running her first 100 and her running after doing so - it's OK to have a great run but then reevaluate your running afterwards

How many years have you run one race - Amby Burfoot has run the Manchester Road Race for 57 consecutive years

The states from the field for the 2020 WSER

Need some ideas to make your treadmill workouts better how about these

Dr. Maffetone and Coffee - More Coffee?

Julie Kheyfets and Patrick Reagan win the USATF 100 Mile Championships at the Brazos Bend 100K

Toni Reavis on the year in marathons

Want to run 200 miles here are some thoughts on it from Peter Lawson

In looking at foot strike and injuries there are lots of opinions but  like the last statement in this study as it is true of so many things: "If it ain't broke, don't fix it."

If you need to order any books take a look at the side bar for some suggestions - they are affiliate links but the money simply goes to reading and reviewing other books and items


Masters News
Some thoughts on what aging runners need to do

Pamela Chapman Markle: Breaking Records at 63


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

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
Desert Solstice, Phoenix, AZ - Dec 14-15,2019
Rocket City Marathon, Huntsville, AL - Dec 14, 2019
Bigfoot 50K, Lore City, OH - Dec 14, 2019
Deception Pass 50K, Deception Pass State Park, WA - Dec 14, 2019
Loup Garou Trail Run, Ville Platte, LA - Dec 14, 2019
Foot Locker National Championships, San Diego, CA - Dec 14, 2019 (Check out the race live here)
BMW Dallas Marathon, Dallas, TX - Dec 15, 2019


Past Weekend Race Results
Falls 100 Ultra Trail Race, Falls of the Rough Resort, KY - Dec 7, 2019
Brazos Bend 100, Needville, TX - Dec 7, 2019
Tucson Marathon, Tucson, AZ - Dec 7, 2019
Daytona 100, Daytona Beach, FL - Dec 7, 2019
Pine Mtn Trail Run, Oine Mtn, GA - Dec 7, 2019
Ray Miller 50/50, Malibu, CA - Dec 7, 2019
Footlocker X-Country West Regional, Walnut, CA - Dec 7, 2019
NXN Finals - Boys - Girls, Portland, OR - Dec 7, 2019
California International Marathon, Sacramento, CA - Dec 8, 2019


A talk with Luis Escobar


Downhill training video, not really - No Thank You :)


Mtn Outhouse news from Dec 9, 2019


10 Weeks 4 Historic 100 Milers


A look at Kenyan Daniel Komen - one of the fastest ever


Sadly due to rain the Foot Locker West Regional at Mt. Sac became a road race


Men's 2019 European Cross Country Championships


Women's 2019 European Cross Country Championships



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.

Training Overview #26 – Week of Dec 2 thru 8, 2019

Seal Beach, CA

Running Thoughts:  
This was a busy week at work and did not get time to work on some training thoughts.  But did nail down a gravel race for the coming year.  While the Dirty Kanza 200 is on my list it is still up in the air if I get in as it is a lottery.  I do have the Boston Marathon in for April and also plan on riding the following gravel races in KY; “45” in May and Kentucky Gravel Championships in August.  For some time this year I have been interested in doing the Steamboat Gravel Race in Steamboat Springs Colorado, the 140 mile course, but heard it sells out fast.  This past Tuesday I was sitting at my computer with my finger on the enter button right at 6AM PST and was able to get in and later heard it sold out in 25 minutes.  Thus May (if I get in DK200) and August will be busy months.  Actually Steamboat is the week after the Kentucky Gravel Championships but while not ideal will work out.

I do want to add in a 50K or so later in the year but need to get my foot sorted out first.  There are a number of races to choose from September through the end of the year.  I just need to wait and see how my foot does and enter as late as possible as over the last few years I have spent way too much on races I could not run so will pick a smaller race I can get into entering later – just the way it is.

Week’s Running Overview:
Took the week off from running to rest up my right foot.  While it does feel OK I still gets some discomfort during the day.  Much of this would appear to come from more than just the forces applied when running since I can get a fair amount of discomfort just sitting working at my desk.  This leads me to believe that unbalances are leading to extra stress on my Posterior Tibial Tendon that runs across the area in question.

I had planned on doing some walking but due to weather and work schedule did not get to do that and maybe that was for the better.  When I am working in So. Cal where I am now I do get a fair amount of waling in between the building we have at our plant.

It was good to get back into riding but the hard part being on the road is with the shorter days I have to get off work by 2PM to get in 25 miles and be done by 4:15-4:30 since if is starting to get dark and if it is an overcast day, which it has been here lately, by 4:15 it is fairly dark.  Thankfully this week I was able to get off in time to get in a couple rides, oh yea and the weather cooperated, during the week of 25+ miles each.  Mondays ride was a little tiring but as I had ridden Sunday it was the first time in a long time I rode two days in a row and with being on my feet all day just added up to a tiring ride.  That said it was good to get out and move.  Thursday I rode again and things went much better and got in a few PR on some Strava Segments and felt good doing so.

Sunday I rode 100 miles in a range of weather from rain to being dry with the roads being pretty wet and then windy with some more rain.  Thankfully the rain was not heavy but the wind made it a little less comfortable.  The ride I did is fairly flat but what climbing there is take place int eh last 45 miles with the majority in the last 25 miles.  For today that last section was a little more tiring as it was also into a headwind.  Things tend to slow in the last 25 miles not just due to hills but also due to traffic lights as most of the first 75 miles is on bike trails so no traffic or stops required.  On the way out for the first 55 miles it was largely downhill with a slight tailwind but I did not push it enough to make up for what I w3oudl lose on the last 45 miles but that said still averaged a good pace and only took a couple stops to get waster so other than stops at lights took very few stops.

Good to get in a long and with at least two longer gravel races next year of 200 miles and 140 miles I need more of these rides.  One thing I do need to remember is these rides are as much, or more, about time in the saddle than it is about speed.  Over the next 3 months I will working to get in at lest 1-2 100+ milers a month.



Overview of Weeks Runs and Rides:
- Monday: Ride –  25.6 Miles
- Tuesday:  Rest Day
- Wednesday: Rest Day
- Thursday:  Ride  -  25.8  Miles
- Friday: Rest Day
- Saturday:  Ride – 100.16 Miles
- Sunday:  Rest Day

Totals:
- Running Miles –  0  Miles
- Riding Miles – 151.6 Miles
- Total Time – 8:43  Hours

Pre-Ride:
- Coffee with Coconut Oil and Butter, Collagen, Half & Half and Chocolate Primal Fuel
- 1 SFuels Bar
- 1 Altred (Beetroot Extract)

Ride Fueling;
- 4ea  - 24 OZ bottle of water with 2 SFuels-Race+ packets (See Below why just 2 in 4 bottles)
- 1ea -  SFuels Bar
- 1ea -  Maurten Gel
- 4ea - S!Caps (1ea at 2 hours and 4 hours)
- 3ea - Altred (1 at start then 1 after 2 hours and 4 hours)
- Totals: Calories - 480,  Carbs- 68g

Weekly Diet Notes;
Just getting back into watching my carbs and while not a great week it was better.  I have felt a little sluggish since I slid on how I normally eat so it is important to get back into eating in a way that makes me feel better daily and not just when working out.

For the long ride this week I did have an interesting experience that while not great did show that being fat adapted really helped.  For the ride I planned on drinking 4 bottles with SFuels-Race formula in them.  As part of this the first two bottles were premixed so no issue.  For the others I was going to try and make a gel since in gel form the powder condenses down and I can put it in a squeeze tube.  This way instead of carrying packages I carry the gel and just put it in the bottle as needed when refilling.  I got what seemed like a good consistency in the gel but I had not tried it yet so as I rode and refilled a bottle I added the correct portion and shook it up.  I did this for two of the bottles and when I did drink them I did think it seemed not so strong and just figured it might be I did not squeeze enough in. In the last 1.5 hours I started feeling a little tired, not bonking but tired, so took a gel just to be safe.  What I learned when I got back to my hotel to clean the water bottles is I found the gel had settled and not really mixed so I basically did not get any of the extra mixture.  I think the gel is the way to go but need to figure the right mix.

Conclusions and the Week Ahead:
As mentioned already it was good to get back riding and with the rest from running I also realized how much I like to run as well.  As I mentioned in a previous post on why I ride and run – I just like to do both.

This coming week I plan to start up running again but not sure how much I will run.  Plan is to run from 20-30 miles but sort of depends on how my foot feels.  Part of the plan is to run a couple two a days so as to get in some miles but not as long on my feet continuously.

As far as riding I plan to ride another century this coming weekend and for the mid-week to ride twice, once at least.  It may be a busy week at work and mentioned before it does get dark early so if for some reason I cannot get off till 3PM riding is out.  However, with a long ride this weekend right now if I did not get in a ride mid-week it would be fine.  I need to remember that this month is not meant to be a heavy training month so need to watch out for doing more than I should.


As always if you have questions let me know in the comments below.


Last Week's Overview #25

Weekly RunDown #167

"It seems ridiculous when I think that my best time was over five minutes quicker, but that’s one of the things I’ve learned – to live in the present and not look back."

Sonia O'Sullivan

Training Overview #25 with a look at training by Time vs. Mileage

Fast Women Newsletter #48 - Dec 2, 2019

iRunFar.com's This Week in Running: Dec 2, 2019

LetsRun.com's The Week That Was in Running: Nov 25 - Dec 1, 2019

The Western States lottery is this weekend and here are the Statistics.  I have to say if you have tried and qualified for 5 years and do not get in you should be an automatic entry, if you qualify in year 6.  Based on the above list there are 63 people at 7 years or more

David Roche looks at base building

The Eco Trail series is looking to come to the US

A look at the Rough Trail 50K from my neck of the woods out here in KY, often many do not realize how difficult races out here are.  Here are the results

Japan Running News looks at the Marathon and Race Walks at the Tokyo Olympics - well the races will be in Sapporo

Fast times at the Valencia Marathon

8 trail races in the UK

The Big Backyard Ultra hits eh big time with a story on it in Sports Illustrated

Speaking of fast in Valencia Cheptegei breaks the 10K Road World Record

Will you get into Western States or Hardrock - Canadian Trail Running takes a look

Kipchoge will run the 2020 Olympic marathon if chosen for the Kenya team - I guess that means he is running it unless he gets hurt.

With winter upon us many face the challenges of cold whether running

More on cold weather running

Last week I linked to Part 1 , Part 2  &  Part 3 of a look at Around the World on Foot and here is Part 4

Hard to tell the future of running specialty stores, this article looks at the future.  I am blessed to have a great running store fairly close in Elzabethtown, KY and if you are ever in the area check out Running Soles and talk to Will Rivera who is not only a great guy but is also an awesome ultra runner - UltraSignup Results.

There is often a lot of discussion on LCHF and women - check out this free SFuels Webinar this Saturday (Dec 7, 2019) - sign up here

Masters News
Sonia O'Sullivan at 50

iRunFar.com talks to 50 year old Denise Bourassa


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

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
Falls 100 Ultra Trail Race, Falls of the Rough Resort, KY - Dec 7, 2019
Brazos Bend 100, Needville, TX - Dec 7, 2019
Tucson Marathon, Tucson, AZ - Dec 7, 2019
Daytona 100, Daytona Beach, FL - Dec 7, 2019
Pine Mtn Trail Run, Oine Mtn, GA - Dec 7, 2019
Ray Miller 50/50, Malibu, CA - Dec 7, 2019
Footlocker X-Country West Regional, Walnut, CA - Dec 7, 2019
California International Marathon, Sacramento, CA - Dec 8, 2019


Past Weekend Race Results
Oman by UTMB, Oman - Nov 28, 2019
The Punisher 50, Samal Island, Philippines - Nov 30, 2019
Ultra-Trail Cape Town, Cape Town, SA - Nov 30, 2019
FootLocker X-Country Regional meets: Northeast, Midwest, South - Nov 30, 2019
Quadruple Dipsea, Mill Valley, CA - Nov 30, 2019
Oxbow Ultra, St. Paul, VA - Nov 30, 2019


Sonia O'Sullivan 5000m win at the 1995 World Championships


Zach Bitter on the Joe Rogan show


Moe Farrah wants back on the track for the Olympic 10K - he will have to beat Cheptegei


Mtn Outhouse News from Nov 30, 2019


Highlights of 2019 D1 NCAA X-Country Championships


High School Cross Country Girl Attempts a 140 Mile Run - "Broken"

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.

Training Overview #25 – Train by Time or Mileage? - Week of Nov 25 thru Dec 1, 2019

Last Run in CDA for a while - Thanksgiving Day 2019 - Tubbs Hill

Running Thoughts:  Training by Time or Mileage?
Often I hear/read discussions about whether one should be running/riding by time or mileage.  So, I am going to add to the conversations with some thoughts on the subject.

First, let me say I run/ride by mileage for a couple reasons.  First is that it is just what I have done for 47 years and it is hard to change.  That said the second reason is that for me since I know the pace of what I am going to do in many ways mileage and time are all one.  Thus for me when I set out for a certain amount of running miles or riding miles I usually have a time in mind as well.

For most, especially those starting out, I would suggest training by time over mileage.  This does not mean you may not have a run or ride in your schedule that is a set distance as it relates to preparing for a particular event you may have but the bulk of your training should be about time on your feet or your seat.  The reason for this will be discussed next as there are a couple reasons, well at least a couple.

The first reason I see that time is important is that terrain and conditions change such that, for example, an hour run could cover 4 miles on a trail and 8 miles on the road but both runs would exercise your aerobic system for the same time.  You may use different muscles but the overall work time-wise is the same.  If you just do mileage you may look at your distance and neglect to see the actual work on your system via time, leading possibly to overtraining.  For me I may pick a distance to run but when doing it I am thinking about how much time I will be out there so as mentioned before for me often time and mileage are about the same.

Another reason is that for many that look at how others train and see their miles and, since they may be successful, figure they will copy their training plan.  The issue is most of those we look up to run their mileage faster than we will.  Thus, say one person runs 100 miles a week and their easy pace is 7:00/mile they thus spend, on average, about 11:40 training to get in those 100 miles.  Now we look at the one copying that training plan who averages 9:00 mile, or maybe even slower, and for them to do 100 miles will thus spend 15:00, or longer.  Due to the slower pace, but equal effort, one would spend 4 hours or more training than the one they are copying.  If you want to use the training plan of one who is faster I suggest using time or if you like mileage then adjust the mileage to be the same time.  So, for example using the 100 mile/week scenario at 7:00/mile pace but at 9:00/mile pace you would run from 78 miles or less for the week to get in the same effort.  Let me add here I am not advocating that much time on ones feet but am using 100 miles just an example.  You can do the same maths for a 50 mile week and so on.

Also, I would add here time is also good from an aerobic training perspective.  I think I mentioned this in my article on MAF training, but when it comes to training one’s aerobic system time is time no matter the method of getting it in but milage is not.  Often people ask what amount of mileage is equivalent between say running and riding or even running, riding and swimming – but if you go for time then the mileage is of no consequence – that is from working once aerobic system.

I hope that gives you some idea as to why time is a good way to track your training however I do think there is a time to choose a distance to run or ride.  From the mental aspect I like to do a long run or ride to let me know I am prepared to be on my feet, or butt, for an extended time.  This is much better to do for riding than running as running is much harder on ones body.  For example for a marathon or 50K I do not usually train longer than a 20 miler and truth is even for 50 milers running I do not go longer than 20 or so, even though I did do a 50k training run once but it was hard enough on me that I needed an extra day off so not sure it was productive.  This is also one reason that you should see each Ultra you may do as a stepping stone to improvement in later runs.  For riding I do ride longer, even up to the distance I will race, to train for long rides and this is simply because it is so far less harsh on my body.  I would add that you need to be careful that you do not hammer every long ride you do and simply get the distance/time in.  My mindset is to just ride non-stop but it is interesting that in Europe the racers often do very long rides with a stop for coffee in the midst of the ride as the goal is simply time out and if it is slower overall that is not an issue.

All that said if you want to stick to mileage just be careful to look at your time training.  As most that probably read this are not pro athletes with much time to train.  The goal is to use one’s time as efficiently as possible.  Training by time helps with this as you have the limit you set in front of you instead of trying to figure out how to shoehorn in some set mileage goal.  Again, if you are like me and think of time and mileage together then there may be no issue but even then I often get too focused on mileage and then stress when I do not get what I want only to find that my time spent training was just what I needed as I was not paying enough attention to the terrain or environment I trained in that week.




Week’s Running Overview:
This week with travel coming up I wanted to get my mileage in before Friday and did so.  My plan was to run 30 miles and ended up with 32 so pretty close and even got in a longer run of 10.5 on Thanksgiving.  I did find that the 10.5 was probably a little far for my foot in that while it was not too bad when running after the run it was not feeling too good.  As I will share later I am going to take a week off, will actually end up being 10 days, from running to rest it up and see how it feels.

Was a cold, and for the last two days windy, week but runs felt good.  Pace was about right and while I did not use my HR monitor other than a few tempo segments the rest of how I ran was well within a “conversational” pace.  I for sure can tell that right now running so many days in a row is not optimal as it does not give time for my ankle/foot to rest after the run.  With being able to get back to riding I should be able to rectify this.

It was good to be able to be able to get a ride in this week, even if it was the last day of the week.  I had not really planned on riding but as I had time Sunday and next week is showing a fair amount of rain I thought I would get in a ride.  It was a pretty easy ride but did push a little on a few segments just to get my legs moving after a day of travel the day before.  Felt good so nice to get back to riding

Overview of Weeks Runs and Rides:
- Monday: Run – 9.5 Miles
- Tuesday:  Run –  5.75 Miles
- Wednesday: Run – 6.26  Miles
- Thursday:  Run  -  10.5  Miles
- Friday: Rest Day
- Saturday:  Rest Day
- Sunday:  Ride – 25.6

Totals:
- Running Miles –  32  Miles
- Riding Miles – 25.6 Miles
- Total Time – 5:56  Hours

Weekly Diet Notes;
A little better week, carb wise, but have sort of looked at the last three weeks as more of a “get through it time” and even though I will be on travel for 3 more weeks will try and get back on track the best I can.  As I wrote last week on my LCHF Diet, having eaten this way for some time other than some gastrointestinal issues in general I can come right back and have no issues.

Conclusions and the Week Ahead:
For the coming week I will be in CA and able to ride, although uncharacteristically it is supposed to be raining a fair bit next week.  We will see how that goes.  As I have had some good weeks running and my ankle has been slowly getting better to give it a rest from running  I will be taking next week off from running.  Weather permitting, I want to do a couple short rides during the week and, again, depending on conditions ride a long one next Saturday.  I did find that while my foot is feeling better running it does have times it is quite uncomfortable when not running so another reason to a take a week off from running.  I will try and get in  a couple 2-3 mile walks and see how my foot feels as often if I do nothing it gets no better and sometimes feels worse.  Good part about riding is it does keep it moving but without the pounding.  After this next week off I will see how it is and decide on my mileage for the rest of the month.


As always if you have questions let me know in the comments below.


Last Week's Overview #24