Monday, March 30, 2020

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

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

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

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

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

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

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

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

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

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

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




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

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

Saturday’s Ride Fueling
Pre-Ride Fueling:

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


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

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

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

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

Last Week's Overview #40







Saturday, March 28, 2020

Zach Bitter Joins the SFuels Team

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

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

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





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

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



Friday, March 27, 2020

Weekly RunDown #181


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

My Training Overview #40 for last week

Fast Women #64 - March 23, 2020

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

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

An update on Anton Kruprica

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

Track $ Filed News interview with Emma Coburn

Some thoughts on how COVID-19 will affect Ultrarunning

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

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

A look at what's up with Anton Krupicka

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

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

How are some pros staying in shape in these crazy times

No Treadmill - try this

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

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

New route feature in Strava

Big news from SFuels coming Saturday


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


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

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

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

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

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

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

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

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

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

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


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


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


Mtn Outhouse from March 22, 2020


A look back at the MIUT 2019


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


Top 5 Ultra Running Mistakes to Avoid


The Cocodona 250 Ultra


Big news coming from SFuels on Saturday


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

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





Monday, March 23, 2020

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

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

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

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



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

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

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

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

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

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

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

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

Saturday’s Long Ride Fueling
Pre-Ride Fueling:

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


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

Ride Fueling;

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

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

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


Last Week's Overview #39






Thursday, March 19, 2020

Weekly RunDown #180


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

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

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

Fast Women #63 - March 16, 2020

Ultrarunning Magazines list of canceled and postponed events

So far comrades has not been canceled or postponed

Update on how the Coronavirus is affecting Track season

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

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

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

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

David Roche on dealing with these strange and troubling times

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

Perspective from Ultrarunning Magazine

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

Des Linden on Recovery and Recalculating

Dr. Mark Cucuzzella comments on a recent article on Keto

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

Good advice for looking for normalcy in life


Masters News
George Etzweiler is still at it at 99


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

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

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

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

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

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

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

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

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

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

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


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


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


Mtn Outhouse News from March 14, 2020


1972 Munich 1500


Lake Sanoma 50 - 2019 Recap


Fastest Milers of All Time


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


Mesquite Canyon 50 Miler


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



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

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



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



Monday, March 16, 2020

Training Overview #39 – Making the Best of a Not So Good Situation - Week of March 9 thru 15, 2020

Training Thoughts: 
With the postponement of Boston this week as well as the cancellation of a century I was going to ride this weekend I was a little bummed.  But truth is there is good that will come out of this as is often the case – and is what we need to look for when things do not go as we planned.  This can only happen when we step back from the situation and look at things from farther away and with the big picture in mind.  This does entail having a “Big Picture” and I have talked a little about this in the past as it relates to training but will probably write more on it as the “Big Picture” is important for having a healthy view of more than just our training but of life as well.

So where is the silver lining with the postponement of Boston to September 14th? As I have shared before I have been dealing with Posterior Tibial Tendonitis (PTT) and while I have gotten it to a place where I could handle it Boston was still going to be a challenge.  My plans had been to get in a couple long runs of 15+ to test the foot and be ready for Boston then after Boston pretty much shut down running as I get ready for some gravel racing.  Since Boston is now postponed till September 14th I can basically start the rest of my foot now and hopefully clear it up before a run at Boston.  I have not quite figured out if I will shut it down all the way or just greatly limit how far and how often I run for 4-8 weeks to see how it does.  I might have a week or two of no running but have found in the past that no running is not the answer for me – limiting it and controlling it is.

The other positive is that for the roughly 6 weeks I would have had till Boston I do not have to figure out how to combine running and riding so as to get ready for Boston and a few gravel races, including the 200 miles at Dirty Kanza.  Instead I can focus on riding, while running as seems best, and be best prepared for riding and then towards the end of my gravel racing period then transition back to get ready for Boston.  This all does depend on being able to run Boston in September, which right now seems I should be able to do and have set up my hotel and flights with a look towards being there in September.

Yet another positive is that with Boston being mid September it will work to help me be ready for some pacing duties in an ultra.  I am scheduled to pace my friend Ty Martin, presently from 60 – 80 miles, as he attempts to do his first 100 miler at the No Business 100 in October.  So by minimizing my running now I will have a better opportunity to be healthy foot wise for these pacing duties.

Now, I just need to re-look at my training for the upcoming gravel races and adjust as necessary.  My training for riding is largely to get in shape to do the 200 miles at the Dirty Kanza and to also try and get in some gravel rides once I get back home – whenever that may be as even my return home is a little uncertain with all the craziness going on.

Bottom line here is that when things look bleak it is good to step back and make sure you take in all the picture.  Sure, the present may indeed not be optimal but I have found that more often than not long term things can look better.  This is one area that a coach or close friend or friends can also help as often they can see things we cannot as we are too close to the situation.  So ask your coach or seek friends that truly know you and ask them to help you see the good that can come from the situation thrown at you.  Take this and work to refocus and move forward.  That is key “move forward” as even injuries that present a setback when accepted and dealt with as a reality can be used to truly move forward it often just takes work to figure it – but I have found you can find that silver lining in pretty much every situation you may not see as what you would like.

Overview of Weeks Runs and Rides:
This was a strange week as I sort of knew my plans would be up in the air with all the Coronavirus cancellations and the rainy weather here in usually sunny So. Cal.  Thus, I knew that what I would get done this week was uncertain but often when I travel for work that is how it is.  While things did not go as planned when I step back and just see the bigger picture I still got in training and rest.

Running this week was not too bad as ran fairly easy and even got in a longer 8+ mile run that showed my foot could l handle it even though there was some soreness.  I have noticed that while I have soreness during runs there has been much less lingering soreness after the runs.  With the postponement of Boston earlier in the week it sort of made Sundays 5 miler more of an OCD run – I call it that as I just wanted a nice roundish 20 miles for the week – as I did not need it but have to say it did make for a good 32 hours.  In that time I rode the aborted 100 miler that ended up being 42 miles due to bike issues.  Then Sunday morning I ran a good paced 5.2 miles in the morning that felt very comfortable followed by a 60 mile bike ride in the afternoon after church.

Riding was not as planned as due to weather did not get in any mid-week rides then due to bike issues only got in 42 miles of my planned 100 miler on Saturday.  That said I still got in 100 miles for the weekend by riding 60+ on Sunday.  The Sunday ride was a little harder than planned as the ride out was into a headwind and thought well at least I get a tailwind home and indeed did get one for 15 miles then the wind switched around and finished the last 15 miles with another headwind leading to a total of about 45 miles of headwind.

- Monday: Run – 6.51 Miles
- Tuesday: Rest – Raining so no Ride
- Wednesday: Run – 8.47 Miles
- Thursday: Rest – Raining so no Ride
- Friday: Rest
- Saturday:  Ride – 41.38 Miles
- Sunday:  AM Run – 5.21 Miles
- Sunday: Afternoon Ride – 60.4 Miles

Totals:
- Running Miles – 20.2  Miles.
- Riding Miles – 101.7 Miles.
- Total Miles – 121.9  Miles
- Total Time – 8:43  Hours


Weekly Diet Notes:
Not much to report other than my fueling for my rides on Saturday and Sunday.  Sunday was a tougher ride as went after church so had not eaten since 9AM and ride started around 1:35PM and rode harder than planned due to headwind.  So for sure felt hungry when done but did hold off on extra carbs during ride as wanted a fat adaption ride and think I got one.

Saturday’s Ride – Cut Short
Pre-Ride:
- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1/2 Scoop) & 1 Scoop SFuels-Life
- 1 Cup of Oatmeal w/Butter and 1 TSP Honey
- 1 Altred (Beetroot Extract)


- Also use the AMPHuman PR Lotion
- Total:  819 Cals & 44.5gr Carbs

Ride Fueling;

- I took 1 24oz bottle with 2 scoops of SFuels Train and 1 24oz bottle of SFuels Race
- As ride cut short only drank ¼ of SFuels Train Bottle
- Totals: 15 Calories -   Carbs- 0.5 g

Sunday’s Afternoon Ride
Pre-Ride:
Ran a 5 mile fasted run then ate (9AM) the following but did not eat again till after the afternoon ride that ended at around 5PM

- Small cheese omelet and Sausage Patty
- Small bowl of Cantaloupe and Watermelon
- Cup of Coffee with Cream, 2 scoops Collagen & 1 Scoop SFuels Life
- Total:  484 Cals & 11.5gr Carbs

Ride Fueling;

- ¾’s of 24oz bottle with 2 scoops of SFuels Train and ½ of 24oz bottle of SFuels Race
- 1 FBomb Nutbutter
- Also use the AMPHuman PR Lotion
- Totals:  355 Calories -   Carbs- 14 g

The Week Ahead:
As related above my running will be minimized for the next 4-8 weeks to see if I can get a handle on this PTT issue.  I will limit my running to probably np more than 15 miles and keep my longest run at around 5 miles.  If I have the opportunity to ride more in a particular week I will minimize the running so as to get the most out of the rides.  With regards to riding I am going to try again to do 100 miles this coming Saturday as weather looks like it may allow for it.  As far as during the week the weather is looking sketchy for the week so will see how it goes.


Last Week's Overview #38





Friday, March 13, 2020

Weekly RunDown #179


“There are as many ways to be successful as a distance runner as there are athletes.  You have to develop a training schedule of your own.”
Craig Virgin

Craig Virgin looks back to his win at the 1980 Worlds Cross Country - he also won in 1981

Here is Training Overview #38 from last week

iRunFar.com's This Week in Running: March 9, 2020

Fast Women #62 -  March 9, 2020

Michael Wardian is going for the 29 year old record at the Catalina Marathon this weekend

Ultrarunning Magazine looks at the new, strange, looking Hoka TenNine

Article on cadence - did like the comment on not simply taking lots of small quick steps but instead  - "“For the majority of runners what you want to do is shorten the over-stride and increase the push out the back side to preserve stride length.” Meaning that the goal of increasing stride rate is to train the runner to move the foot closer to the body, not to create a stride with an ungainly high turn-over rate or land on a particular part of the foot (forefoot/midfoot/rear foot)."

David Roche on training to be a strong downhill runner

Peter Defty on What to expect when changing from carbs to fat

The Welsh 3000s - Tackling the Highest Peaks in Snowdonia

Some ideas for treadmill workouts

News from Nicky Spinks

The mental side of dealing with injuries

Mile After Mile Podcast with Jeff Browning

Grand Canyon Rim-Rim History: Part 1, Part 2, Part 3 & Part 4

A look at the new Spartan Trail Series and how it competes with UTMB - one thing seems clear the athletes should benefit from the Spartan Trail World Championships

Being all in with what you are doing and just rolling the dice with no fear

When to run or not to run is not always as easy as the short term benefits - Running When You "Shouldn't"

One book, among many, I recommend to people is Primal Endurance and here are 7 Habits of Highly Successful Primal Endurance Athletes

Just saw this as the official Boston Site has not commented yet but most news sources have Boston being postponed till September.  Not sure what I will do as have plans for September and will be interesting for rooms as I got mine a year in advance and a change will make everyone clamor for rooms.  Will just have to wait and see.  The one good side is I still have PTT issues so may shut down running earlier to deal with it once there is an official notice.


Masters News
Due to Cornoavirus fears the European Indoor Masters Championships have been postponed 10 months

Also canceled is the USATF Masters Indoors Championships that were to be held in Baton Rouge March 13-15, 2020


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

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

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

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

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

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

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

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

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

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

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


Races this Coming Week
Pioneer Spirit 50 Mile, Folsom, CA - March 14, 2020
Catalina Marathon, Avalon, Catalina Island, CA - March 14, 2020
Land Between the Lakes Trail Runs, Grand Rivers, KY - March 14, 2020
Big Island International Marathon, Hilo, HI - March 14, 2020
Griffith Park Trail Races, Los Angeles, CA - March 14, 2020


Past Weekend Race Results
Transgrancanary, Las Palmas de Gran Canaria  March 6, 2020
Chattanooga 100, Chattanooga, TN - March 6, 2020
Way Too Cool 50K, Cool, CA - March 7, 2020
Mesquite Canyon Trail Runs, Waddell, AZ - March 7, 2020
Old Pueblo Endurance Runs, Sonoita, AZ - March 7, 2020
Ozark Highlands 50K, Norfork, AR - March 7, 2020
LA Marathon, Los Angeles, CA - March 8, 2020


The 1980 World Cross Country Championships won by Craig Virgin


Mark Allen on training at MAF


Mtn Outhouse News from March 8, 2020


Billy Yang at the US Olympic Marathon Trials


Cory Reese at The Last Annual Vol State 500K


2020 Black Canyon 100K


I can watch this race over and over and each time just hope Prefontaine could  hold on a little longer


The World Record History of the Mile


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

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



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



Monday, March 9, 2020

Training Overview #38 – Your Body Will Make You Rest if it Has To - Week of March 2 thru 8, 2020

Running Thoughts:  
Not a lot to write on this week as most of it was just resting and trying to get rid of a cold.  The issue with me is that I can often get the actual cold done with in 3-5 days but then can take 2-3 weeks to fully get rid of the residual cold after affects which for me is usually sinus related.  There often is little you can do to avoid a cold as they are all around us but more often than not, at least with me, the cold takes hold because I let my resistance get down.  So this adds an element to rest that we often ignore or just do not think about.  That is when surrounded by any number of people with colds, or even just having to travel on planes, you may need to rest a little more to make sure you keep your resistance at its highest.  In my case I rode hard when I had an inkling that a cold was on the horizon and paid the price.

The other thing to think of is if we do not get enough rest our bodies will do what is needed to get rest.  I know for me it is what usually happens as I think I have factored in rest but my body says – “No You Did Not Get Enough.”  And then I get sick and it is usually pretty bad for a few days and in those days I have no choice but to rest. I told you the body will get rest one way or the other.  Quite often for me when I get sick it is such that I do not need to decide if I should workout or not as I just cannot.

Will getting enough rest make it certain you will avoid colds – no.  But it can for sure help.  There will be times where just one workout can lower your resistance such that being around a cold leaves you more susceptible. But I have found that the more rested I am the better one hard work does not leave me open to getting sick because my immune system is not compromised.  In a time where everyone is so concerned about getting this virus or that one and working to make sure everything is clean people often neglect one of the most important things to work for – being well rested.

Overview of Weeks Runs and Rides:
After being sick for about a week and then a few days to try and get back to some semblance of recovery this week was simply a week to get back into the swing of things.  I had hoped, as my Posterior Tibial Tendon (PTT) issues were feeling better, that maybe the down time had healed up my PTT – no such luck.  The first run back revealed this pretty clearly.  The good thing is that Saturday’s run felt much better in that while the PTT was sore it was way better than Friday.

As far as riding the goal was to do an easy 50 mile ride on the river trail since it is flat and that is what I did.  It was basically a head wind out to the coast and a tailwind coning back.  Kept pace controlled going out to the coast and HR went up a little when I paced some with one other rider but only for a few miles and then settled back down.  Coming back worked to keep HR down till a rider came by going pretty quickly so drafted off of him for some miles, hard to pass up a draft especially when the person is big enough for me to draft off of, and HR went up but felt pretty good.  After that slowed down some and finished up the ride.  As you can see below I did not take in much calories wise for this ride but also did not feel I need any extra and felt great, other than a slight cough, after the ride.
30 Year Old Refurbished Medici

Another good part of the ride this week was I rode my refurbished Medici for the first time in quite some time.  Actually when I ride it in the Solvang Century it will be the same bike I rode Solvang on some 30 years ago.  For sure it is heavier than my Cannondale and Orbea and does not shift as well but it is a comfortable bike.  It also often gets quite a few comments due to its vintage but then again its rider is “vintage” as well

- Monday: Rest – Getting over cold
- Tuesday: Rest - Getting over cold
- Wednesday: Rest - Getting over cold
- Thursday: Rest - Getting over cold
- Friday: Run – 4.08 Miles
- Saturday:  Ride – 50.23 Miles
- Sunday:  Run – 5.57 Miles

Totals:
- Running Miles – 9.6  Miles.  1:27
- Riding Miles – 50.23 Miles. 2:35
- Total Miles – 59.83  Miles
- Total Time – 4:02  Hours

Weekly Diet Notes;
After being sick for a week and a half and of that did not eat much for about a week just due to how I felt this week was sort of a get back on track week and doing this while working out of town.

I did do one longish ride this week and while not fasted did not pre-load as I often do for faster longer rides.  Also as you will see below I did not take in a lot of calories but felt fine during the ride as again while there were a couple times my HR got up higher than I wanted I still pretty much road easy the whole way so calories were not. Big deal.

For the coming week will continue to try to get my eating back on track and get ready for a century I am riding this coming Saturday.  Will have to see how I fell as to how fast I will ride as still getting over my cold.  I will pack to be ready for a hard ride and then if like this past Saturday it ends up being an easy ride will just have left over nutrition.

Pre-Ride:

- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1/2 Scoop) (497/9.5) & 1 Scoop SFuels-Life
(50/0) – Total (547/9.5)
- 1 Altred (Beetroot Extract)


- Also use the AMPHuman PR Lotion

Ride Fueling;

- I took 1 24oz bottle with 2 scoops of SFuels Train and 1 24oz bottle of SFuels Race
- Only drank 12oz of the SFuels Train bottle
- Totals: 25 Calories -   Carbs- 1 g

Conclusions and the Week Ahead:
Just a week of working to get back in the flow and dealing with the residual affects of my cold which for me is lots of sinus drainage and thus coughing.  For the coming week the goal is to get back into running slowly and run no longer that 8 miles but probably keep around 5-6 for each run.  As far as riding the big ride of the week will be the Solvang Century on Saturday and as far as other rides will ride at least once with the length depending on when I get off of work and how much daylight I have.

Bottom line this week is not so much about gaining fitness as in regaining the level I was at.  Also, as my Posterior Tibial Tendon (PTT) is still around so need to keep it manageable.  Good part is that while it was fairly sore on the first run back Friday it did feel much better on Sunday’s run.


Last Week's Overview #37