Training Overview #66 – Review of Last 4 Weeks, Now For a Rest Week - Week of Sept 21 thru 27, 2020

Training Thoughts:

Seal Beach, CA

I should be talking about the next phase of the Lydiard Pyramid – the Integration Phase – but due to life I missed the planning for this phase so will talk about it in the next Training Overview I do in two weeks.  Instead I thought I would discuss some thoughts about the last 4 weeks of training here in So Cal where I have been for work.  4 weeks, going on 5 weeks, where the air was not great but thankfully due to wind conditions I did miss a few planned days but in general was able to train but had to make some on the fly modifications.

While this last month was not what I had planned, less anaerobic work than wanted, I was able to get in some hard segments but in the end did more longer rides at a good effort.  While I have not worked on speed as much as I had planned I am noticing my base speed is getting better.  I saw it on this past Sunday's morning run where I ended with a 7:18 pace but felt well within myself and all this after a 105 mile ride the day before.  I am finding that while at times my legs are tired even keeping my HR to under 130, yea it slips up higher once in a while when not paying attention, I am still running at a faster pace than I was only a few months ago.

I think this better pacing comes from a couple things.  One is that I have been able to do some faster paced segments running but mostly on the bike.  Secondly, is that the longer rides, at a controlled HR but faster pace, help with the overall better pacing that makes shorter runs just seem even shorter.  For me I have always seemed to respond better to having longer rides and runs with longer rides being better for me as they give me the endurance without the damage to my legs longer runs can often do.  So it is both physical and in truth phycological and that is a great thing.

The trick, well not really a trick, is to in the future see how to better blend all this when I get back to the Anaerobic phase that I can so without the hindrance of air quality I had this time.  I think the difference would be to keep doing what I planned but also work to have the longer rides on the weekend and just shorten some of the mid-week rides if needed.  I also think the run on Sunday morning after the long ride is important as it helps my get used to running on tired legs and based on the last few weeks it has gone well.

One other thing I need to make sure to do is to filter in a rest week in the midst of the work I am doing.  As I get older I find I need to be more intentional to make sure I notch back milage some every 4-5 weeks even if feeling good to avoid breaking down.  IN the past when I was younger I often rode or ran till my body said “slow down.”  But, as I get older it is best to “slow down” before my body says so.  For me that is hard to do since, as I have often shared, I like to train, and I know rest is part of training so I just have to plan for it – that is the plan for this week as well as the next phase, Integration, actually factors in a reduction in milage so is some ways has built in rest.

On to the next phase, after a rest week this week, and getting ready for some up coming events.

Overview of Weeks Runs and Rides:

The air quality this week was much better but still held back from doing a lot of anaerobic work but did do some hard-short anaerobic segments riding this week.  I did these mostly on hills as they tend to give me the hard effort as well as build strength. 

Riding I did about 100 miles mid-week with some hard efforts during the rides but in general worked to keep my HR below 130 and below 125 if possible, and was fairly successful at it.  Then on Saturday I did my 4th century of the month, I also had a 75 mile climbing ride as well, and my 19th Century of 2020.  The long ride was not a hard one elevation wise bad went well.  I will say most of the elevation comes at the end so while not a lot it does add the element of climbing while fatigued.  While I averaged 19.1 MPH I was close to 20 for a good part then int eh last 30 it dropped some due to more climbs and having to ride through town so more stops needed.  When I was done I felt really good and as you will see below this was also done with a low intake of calories and carbs.  As I had planned this ride to be around 106-107, ended up be a little shorter, I stopped but could have pretty easily done an extra hour or so if needed but did not want to overdue it.  Hoping this will all translate well to the Red Bud Century on October 10th and my pacing duties for about 20 miles at the No Business 100 the following week.

I had a good week running as I have seen my pace go up but not my HR and even on runs where I fee sluggish I am running well.  Saw this clearly on Sunday mornings run after the 105 mile ride Saturday.  I ran just by feel and never really watched my speed but noticed in the last mile or so I actually had sections under 7:00/mile with an average of 7:18 for the last mile.  Even on this run with sore legs from Saturday and being tired my HR was not too high which looks good for running a good 5k in November.

So, while once again not the week I planned it was a good week – I will take it and build on it as best I can.

Saturday’s Long Ride:

- Monday PM: Run – 8.47 Miles – 
- Tuesday AM: Run – 5.46 Miles - 
- Tuesday PM: Ride – 40.12 Miles - 
- Wednesday AM: Run – 5.06 Miles – 
- Wednesday PM: Ride – 31.21 Miles - 
- Thursday AM: Run -  5.05 Miles - 
- Thursday PM: Ride – 31.2 Miles - 
- Friday: Rest Day 
- Saturday AM: Ride – 105.06 Miles  -  
- Sunday AM:  Run – 6.4 Miles - 

Weekly Totals:
- Running Miles – 30.40 Miles  
- Running Time – 4:16 Hours
- Riding Miles – 207.60 Miles
- Riding Time – 11:22 Hours
- Total Miles – 238.00 Miles
- Total Time – 15:38 Hours

Diet Notes:
All my morning runs are done fasted and afternoon workouts are done about 4 hours after lunch.  See below for Saturdays ride fueling:

Saturday’s Ride Fueling
Pre-Ride Fueling:
- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Vanilla Primal Fuel (1 Scoop) & 1 Scoop SFuels-Life
- Oatmeal W/TBLSP of Butter, tsp of Honey 
-1ea Vespa
-1ea Altred
- Also use  AMPHuman PR Lotion
- Total:  948.8 Cals &  gr 54.8 Carbs

Ride Fueling;
- 72 oz Water Total 
- 4 Scoops of SFuels Train
- 1 Justins Almond Butter/Coconut 
- 2ea Rapid Rehydr8 – 2 ea @ 3.5 Hours
- 1 Altred at 3.5 hours
- Totals:  410 Calories  – 11 gr Carbs
- Totals for Pre and During Ride: 1358.8 Calories – 65.8  gr Carbs

The Week Ahead:
While the coming week is the actual start of the Integration portion of the Lydiard pyramid due to it also being a travel week and being a little tired I am going to make this more of an easy rest week.  The plan is to ride 2 days, mid-week getting maybe 70-80 miles, and running 3 days and probably get in around 20 miles.  I leave for home on Saturday so will basically take Friday – Sunday off and rest up then shorten the Integration phase to 3 weeks.  Truth is the Integration Phase includes reducing volume and bringing all the elements together to get ready for the goal race.

While my goal race is a 5K in early November before then I have two longer events I was also preparing for.  One is the Red Bud Century on October 10th and the other is pacing a good friend in his 1st 100 miler – the No Business 100.  Thus even though I will lower my volume I will still get in a long ride and long run in this phase.  I meant to have this phase planned out by now but with the on the fly changes this past 4 weeks I sort of forgot so will be working on it this week.

Also, as this coming week will be a shorter week I am going to combine next week and the following into the next post which will be in about 2 weeks.

Last Week's Overview #65

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.

Receive 5% off with code TONYK5

Use the following code for 25% off, one time use per customer, 

click on graphic above: AmpHuman25

(Good til Jan 1, 2021)

Training Overview #65 – Remember the Goal is not the Plan - Week of Sept 14 thru 20, 2020

Training Thoughts:

Being in a phase that is meant to focus on anaerobic work things have not really gone as planned.  Rather than worry about a plan not going as designed it is best to take some positives away from the situation and go with the hand you were dealt.  Worrying about what was not done will not help where you are at, and not often help you get where you want to go.  That said it is good to make sure you take an honest look at why things did not go as planned just to make sure you are not avoiding something and the reason for adjustments is a good reason and not an excuse.  Usually for those that make plans following them is not as a big an issue as following them no matter what is.  This is also one of the places having a coach may be a benefit as they can give you an unbiased option on the need for changes

My advice when changes need to be made is look at your original plan, always keeping in mind the short-term and long-term goals, and see where things have not gone as you had planned.  Work to see if the issues were self-induced, created by external circumstances, related to injuries, needing rest or simply a matter of focus.  Then see if there was anything you could have done to make on the fly adjustments and review if what you did made sense.  While maybe not being ideal ask if your revised plan actually works towards your goals, again both short and long term.  All of these actions work to make sure you are always heading towards your goals and not away from them - remember taking an unplanned rest when needed does work towards ones goals since rest is integral to success.  

As with a trip across the country there are numerous routes you can take usually with one being the most direct and efficient but if something happens so you cannot take that route there are alternatives that will still get you to your destination.  Such it is with the plans we have for running or riding goals.  While the Lydiard pyramid is great guide to what needs to be done how - what is done has flexibility.  I would add there may even be times one may end up missing a phase, as planned, but even then all that is done should work towards the long term goal.  Once again always remember the plan is just that, a plan – a road map - but the goal is what you are truly aiming at.  The goal is not the plan.

After you have reviewed your plan and the changes you may have made it may be a good time to see if the changes are ones to use later or simply stop gaps due to circumstances.  Then look at how the changes really work towards your short and long term goals and learn from what you have done – you may find that what you ended up doing was better than your plan.  Being flexible is key to forward progress.

Overview of Weeks Runs and Rides:
With another week of not so great air I had to modify things again.  The main modification was to not have hard runs or rides in general to minimize breathing too hard with the air quality as it is.  Saying that on Tuesday’s ride I did put in 4 hard efforts on a 0.22 mile climb (7% AVG) and got my PR on 3 of the 4 efforts and got my best time on the last one at 57 seconds.  For this ride I also found some new hills to add on the loop to get in more elevation.  On Thursday’s ride I did the pretty much the same ride as the one on Tuesday but did not do the extra hill segment and rode easy the whole way.  Both rides were done on pretty hot days of 95F and 100F with pretty dry air and some smoke so not the best.  Felt good though.

On Saturday I rode my 18th Century of 2020 and 3rd of the month as well as 3rd in 13 days.  The route was much like the one done last week but instead of heading north via Huntington Beach I went South down to Dana Point.  Won’t do that again as from the 43mile point to 83 miles it was pretty much lots of traffic and lights so as to really slow things down and mess with average speed.   I had not been down this way in many, many years so did not realize how much it had been built up – now I do.  Other than that the ride went well and worked to keep HR at 130 or under which pretty much did except for some hilly sections.  This kept my needs for carbs down so did the ride, as you will see below, on pretty low calories and almost no carbs. Finished strong back up the Santa Ana River trail and felt good, well a little tired but it was 105 miles and also getting warm at 90F at the end so being tired was to be expected.

As far as running I had some good runs but no intervals or fartlek due to air quality.  What I did find is that my pace was a little quicker even when trying to keep HR down.  The midweek runs were pretty basic easy ones with one in the afternoon and then the other two early in the morning.  My original plan was 4 midweek runs from 5-8 miles but due to air quality I only got two of them in and since I did not get the longer run I wanted last week decided to do a longer run this past Sunday.  I was a little unsure how I would feel after a 105 miles only 23 hours before but was surprised to feel pretty good after I got going.  Felt tired at the start but once got going and got to 4 miles where the main hills end and then miles 6 & 7 which had some uphill just ran relaxed and was basically at sub 8:00/mile and HR did not go up too much.  This was a great end to a 24 hours with 105 miles riding and 14 miles running.

Saturday’s Long Ride:

Sunday’s Long Run

- Monday AM: Run – 6.02 Miles
- Tuesday PM: Ride – 42.06 Miles
- Wednesday AM: Run – 5.44 Miles
- Thursday PM: Ride – 40.02 Miles
- Friday AM: Run- 5.68 Miles - 
- Saturday AM: Ride – 105.07 Miles
- Sunday AM:  Run – 14.03 Miles

Weekly Totals:
- Running Miles – 31.1 Miles  
- Running Time – 4:17 Hours
- Riding Miles – 187.1 Miles
- Riding Time – 10:43 Hours
- Total Miles – 218.2 Miles
- Total Time – 15:00 Hours

Diet Notes:
As with all my morning runs they were all done fasted.  For the 14 miler on Saturday I did have a small cup of coffee with a little heavy cream and some SFuels Life.  On none of the runs, including the 14 miler, did I take any fuel or water.  It was cool enough on Sunday AM to not need any water.

Below is my Long ride fueling where I once again took very little carbs ,or for that matter calories, on the ride and felt just fine.  I do get some calories and carbs in before the ride but mostly just to not deal with feeling hungry early on.  Usually if I do long rides fully fasted I sometimes feel hungry till I get going and when riding on my own it can take longer to forget about a feeling of hunger.  Also, as having mentioned before I do these runs and rides fasted ,or with low carb intake, to work on my fat adaption but if racing would take in a few more carbs.  Basically as I am keeping my HR fairy low, and thus below my cross-over point, I can solely rely on fat for fuel and not did into my carb reserves.  This takes time and work but once you are there it is great.

Saturday’s Ride Fueling
Pre-Ride Fueling:

- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Vanilla Primal Fuel (1 Scoop) & 1 Scoop SFuels-Life

- Oatmeal W/TBLSP of Butter, tsp of Honey
-1ea Vespa
-1ea Altred
- Also use  AMPHuman PR Lotion
- Total:  948.8 Cals &  gr 54.8 Carbs

Ride Fueling;

- 96 oz Water Total 
- 4 Scoops of SFuels Train
- 2ea Rapid Rehydr8 – 2 ea @ 2.5 Hours
- 1 Altred at 2.5 hours
- Totals:  200 Calories  – 4 gr Carbs
- Totals for Pre and During Ride: 1148.8 Calories – 58.8  gr Carbs

The Week Ahead:
Based on how I finished up the week with a long run I changed my schedule a little for the coming week, see below.  Based on doing the faster stuff, air quality allowing, I will do more of shorter fartlek work.  Will be working to do another 100 miler on Saturday and then a shorter run on Sunday.  Most of all I need to be flexible since as I write this the air is not too bad but that can change depending on wind.

Last Week's Overview #64

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.

Receive 5% off with code TONYK5

Use the following code for 25% off, one time use per customer, 

click on graphic above: AmpHuman25

(Good til Jan 1, 2021)

Bi-Weekly RunDown #200

 

“You are truly your own hero in running. It is up to you to 

have the responsibility and self-discipline to get the job done.”

Adam Goucher

My Training Overviews #63 and #64

Fast Women Newsletters #88  and #89

Citius Mag Newsletter - Sept 18, 2020

Track and Field News Weekly Roundup - Sept 18, 2020

13 year old runs world record half marathon of 1:16:11

A review of the Rome Diamond League meet

The 100 Miler - Part 9

The New York Pioneer Club - The Forgotten Heroes  of Running

24 Hour Redemption Ultra

Ryan Hall on his first Ultramarathon

Ultra-Trail Harricana - first ultra in Canada since lock-down

Interesting proposal for the Tokyo Olympics with regards to testing for Covid

Dr. Maffetone looks at Body Fat

Want to run a 200 miler - here are some thoughts on training for one

Do you drink directly from streams and falls when you are out in the mountains?

Interesting new trail shoe - or is it a boot - from Adidas

Looking for trekking poles here is a review of some of them

Masters News
Tommy Hughes runs a 71:09 to break the record for a man over 60.  This is the Canadian Running article on Hughes' record


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.   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

The Lake Cumberland 1/2 Marathon (Somerset, KY) has gone virtual and thus you have from August 1st till Sept 12th to complete the distance

The 45(ish) mile Breaks Ultra will take place Sept 12th DATE CHANGED TO NOV 8th - as of now the race has permission to take place

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 - No registration yet - decision to be made after July 15th. - NOTE, as of 6/30/20 this race has been canceled and made a virtual race

Come run the Officer Daniel Ellis Memorial 5K on November 7, 2020 - as of today this is the new race date

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


Wild and Tough: Jim Walmsley's Solo Hardrock 100 FKT Attempt

Diamond League 3000m


World Record in PV, it does involve running - Love watching this guy vault


Desert Ultra


Ice Ultra


48 Hours of the Western States - The Middle Pack

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.  You can get 5% off with code TONYK5

Receive 5% fo with code TONYK5

Use the following code for 25% off, one time use per customer: AmpHuman25
(Good til Jan 1, 2021)

Training Overview #64 – That Plan Went Up In Smoke, Well at Least for this Week - Week of Sept 7 thru 13, 2020

Training Thoughts:  

I have sort of spoken on this before - but we need to make sure we run our plan and it does not run us.  By this I mean we need to have a plan or it is very likely we will miss something and not do what we need to when we need to do it. However, on the flip side we need to make sure we, or ones coach, creates a plan and we run/ride it but that we also have enough flexibility that it does not run us.

Your schedule or plan starts to run you when it becomes the center of all you do and the goal becomes to do the plan rather than accomplish what the plan was developed for.  We should be making plans and schedules to reach a goal and need to remember the goal is what we are aiming for and not completing the plan.  When one’s focus starts to become the plan and not the goal things can go wrong.

So what does that have to do with title of this post.  As many of you may know here in Southern California, were I am for work, we have some wildfires and unfortunately for me one of them is only about 10-15 miles away and thus it directly affects the air where I am staying for work.  This affects the air in such a way that even when the air is just bad it is still not good to run or ride hard to breath it in.  One of the days was so bad this week that it would have been really stupid to run or ride.  On the others I had to go out willing to turn around if it was bad or cut things shorter and reduce the intensity.  This is where knowing my goal is important and knowing that sticking to my plan at all cost would be costly.

You may not have to deal with smoke but we all, often, have to deal with weather, work, personal issues and any number of other circumstances and we need to know this upfront so we can be flexible in our plans. Not wanting to belabor this, as I know I have said this more than once, the great benefit of a long-term goal is that when issues arise that may upset your plan you can adjust with a goal in mind.  If your only goal is your plan then you will stress about how to meet your plan even if it will hinder a long-term gain.  A good example is this past year with races being canceled.  If your only goal was to race then you were stuck but if your goal was better health, gaining fitness and any number of other long term goals you can then adjust much easier.  Sure, part of your goals may be races but unless that race is to be your last one ever there must be longer term goals.  I had planned to run Boston when I was 60, 65, 70 and so on till I could no longer qualify and thus when this year went out the window while disappointed, I knew I met my goal, I had qualified for 60, and have no need to aim for Boston again till I am 65.  My other goals that are long term is to be healthy and fit for a long time so that is something I can work around a whole host of circumstances.

Let me leave this with you.  A plan is a great thing to have – in many ways a must if you want to be successful – but a long term goal that drives that plan and one you can turn to when things are not what you planned is even better.  Again, make sure your plan does not run you but you run your plan

Overview of Weeks Runs and Rides:

As I mentioned above this week was a strange one due to the fires around me.  I was able to get in a 100 mile ride on Monday, which was Labor Day, and even then could see the smoke from the fire and had some ash falling but due to wind and starting early avoided most all of the issues till the end of the ride.  Was supposed to be a hot day but not as hot as Saturday and it was even a little cooler than predicted.  The ride was good and  felt great on it.  The issues started later in the week as the fire grew and so did the smoke and thus the air quality went down.  Since the wind direction changed I was able to get in a ride Wednesday and rode easy for most all the ride except for one segment where I went harder than planned, but not all out.  The funny part was I actually got into the top 4 for the ride segment and here in So Cal that is not normal for me.  That said one of those just in front of me was Cory Williams so I am figuring as good as he is he has not ridden that segment all out.  As the weather just was not great I did not ride again till Saturday and drove about 30 miles south to start as the air was better due to winds.  The Saturday Century was my 17th Century for the year and even with warming up easy for the first 10 miles or so and dealing with stop lights in Hunting Beach I averaged right at 20mph and kept my HR down except for the last 5 miles where I pushed it to the end.  So it was an economical, if not the best way, to get in 240+ miles.for the week.

Running wise the weather was hard to predict so did run 6 miles on Tuesday afternoon since the wind had switched to blow some of the smoke out.  I then did not run again till Friday as the weather just was not conducive for it so ran early on Friday and as with Tuesday’s run worked to keep the HR down and breathing controlled so as to minimize the effect of what particulate may be in the air.  On Sunday morning I had planned a 13+ miler, the day after riding a century, but was not sure about the air quality and got up to check and the site went to had it at very bad so was going to pass on the but then checked it later and also checked a few other sites and while it was not good it was not what I had seen earlier.  I then decided to just go for the run and play it by smell.  The result was I got in 10.6 and with the first 3 miles mostly uphill and working to take it easy was lower but then did the rest of the run at sub 8:00/mile and still kept HR to under 130.  Sunday’s run ended up being a nice run.

All of the above said, and as touched on in my Training Thoughts this week did not come close to matching my plan but that said it was still a good week where I took advantage of what I was able to do.  Often we have to take what is given and not simply do nothing because we cannot do as planned

- Monday PM: Ride – 101.15 Miles

- Tuesday PM: Run – 6.01 Miles

- Wednesday PM: Ride – 40.13 Miles 

- Friday AM: Run- 6.03 Miles

- Saturday AM: Ride – 100.62 Miles   

 -Sunday AM:  Run – 10.6 Miles 

Weekly Totals:

- Running Miles – 22.6 Miles  

- Running Time – 3:10 Hours

- Riding Miles – 241.9 Miles

- Riding Time – 12:38 Hours

- Total Miles – 264.5 Miles

- Total Time – 15:48 Hours

Monday’s Long Ride:

Saturday’s Long Ride:

Sunday’s Longish Run

Diet Notes:

Both long rides this week were done on low carbs and calories for the length of the run.  Saturday’s ride was even less with only 9grams of carbs on the ride.  I did have some carbs before the ride but mostly as when I do a long ride, especially on my own, I tend to like a little something so do not start off feeling hungry.  Being fat adapted and metabolically flexible really does work but also takes work to get there.  What I can say is that since I have gotten to where I am I have not bonked on a ride or a run.  Not saying it won’t happen since if I ride or run too hard and thus switch over to carbs as fuel for the effort and do not replenish there will be issues.  That is why when I race I use carbs but sue them strategically.

See below for my fueling for the two long rides this week.  All of my morning runs were done fasted and the one in the afternoon was about 4-5 hours after eating.

Monday’s Ride Fueling

Pre-Ride Fueling:


- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1 Scoop) (609.3/15) & 1 Scoop SFuels-Life


- Oatmeal W/TBLSP of Butter, tsp of Honey

-1ea Vespa

-1ea Altred

- Also use  AMPHuman PR Lotion

- Total:  948.8 Cals &  gr 54.8 Carbs

Ride Fueling;


- 124 oz Water Total 

- 4 Scoops of SFuels Train 

- 1 Packet SFuels Race +

- ½ Banana 

- 2ea Rapid Rehydr8 – 2 ea @ 2.5 Hours

- 1 Vespa at 2.5 hours 

- 1 Altred at 2.5 hours

- Totals:  380 Calories  – 36.5 gr Carbs

- Totals for Pre and During Ride: 1328.8 Calories – 91.3  gr Carbs

Saturday’s Ride Fueling

Pre-Ride Fueling:


- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1 Scoop) (609.3/15) & 1 Scoop SFuels-Life


- Oatmeal W/TBLSP of Butter, tsp of Honey 

-1ea Vespa

-1ea Altred

- Also use  AMPHuman PR Lotion

- Total:  948.8 Cals &  gr 54.8 Carbs

Ride Fueling;


- 96 oz Water Total 

- 4 Scoops of SFuels Train 

- 2ea Rapid Rehydr8 – 2 ea @ 2.5 Hours

- 1 Vespa at 2.5 hours 

- 1 Altred at 2.5 hours

- Totals:  218 Calories  – 9 gr Carbs

- Totals for Pre and During Ride: 1166.8 Calories – 63.8  gr Carbs

The Week Ahead:

See below for the plan for this week – now just forget that.  Knowing the best one can expect this coming week is the air will get a little better but also very likely it will stay bad so need to for one decide on how far I will run on a daily basis and due to the air will not do any intervals.  Also, while I had some plans to not go out early each day I may change that, thus will run shorter, since the early morning seems to be best.  As far as riding I was going to do a short interval day and may do some short sprints but will have to see and do less than planned.  I also may do a longer ride than planned on the weekend just to get out – again dependent on the air quality.

So as you can see my plan below is going to more of a general guide than a real plan for this week since to be smart I have to look at the weather and air daily to see what I will do

Last Week's Overview #63

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.

Receive 5% off with code TONYK5

Use the following code for 25% off, one time use per customer, 

click on graphic above: AmpHuman25

(Good til Jan 1, 2021)

Training Overview #63 – First Week of Anaerobic Work- Week of August 31 thru Sept 6, 2020

Training Thoughts:
As I moved into the Anaerobic Phase of my Lydiard plan it was the first time in some time I would do intentional intervals.  While I had done some Fartlek in the Hill Phase in this phase I was going to use Fartlek more intentionally as a form of intervals but a little less structure.  To add to this I need to figure out how to meld intervals and such into my riding so as to get benefit for both disciplines but also to keep the miles on my foot lower than I might otherwise do.

The main goal of the Anaerobic Phase is more about getting the body to deal with being uncomfortable when breathing gets tough due to less oxygen.  I have to work at this as I also deal with a what I was once told was exercised induced asthma, or at least something similar, but bottom line if I redline a little too much and I let my breathing get out of control I have to slow down to not gasp for air too much.  Does not usually take too long to get back on track and sometimes I can run/ride though it but other times I just have to slow down and recover.  That said I have found that if I can feel it coming on and work to control my breathing I can often control it.  These intervals will help with this I think and at the least help me to better know when it is coming on.

It has been years since I did regular intervals running on the track or even on a known loop.  I like to do them on the track the best, but on a marked loop will work, as not only do I get in the speed but also helps with pacing.  Interesting part is I have never done intervals or specific speed work riding.  It is not that it is not a good thing to do and something many riders do but when I started racing in Arizona many years ago we had some great group rides and on about any ride you could do long breakaways to work on strength, short bursts to get away to deal with mid-ride speed and most every ride had a sprint at the end.  So while I never intentionally did intervals riding I did them on a regular basis unintentionally, actually the bigger issue was over doing it.

I am confident that by working in some anaerobic riding and running efforts I will garner the same results for my upcoming 5K in November – to be able to run through the discomfort.  The hardest part about most races, but especially shorter ones, is coming to the ever-present point of discomfort and pushing through it.  Not backing off, not maintaining but pushing through to go faster.  In a 5K for me that is often the 2 mile point where my mind wants to just maintain till the last mile to half mile to push it in.  But by then it is too late for a great time as the 5K is too short to give up the middle of the race to just maintaining.  In riding often that point is at the start of a race where the speed is high but only for a relatively short time till it all settles down.  The other place in bike racing that needs to be pushed through is when you come to a hill and the group picks it up and the majority of the time if you do not make it over the top with the group you are done for and thus the need to push through the discomfort so as not to lose the draft of the group.

Again, this anaerobic phase is not simply to gain speed but confidence to push through what you might feel is your limit.  Thus the intervals and fartlek are not at full speed to exhaustion but to discomfort where you can work through it.  Now to work on the next 3 weeks of this.

Overview of Weeks Runs and Rides:
Being the first week back in So Cal for work always takes some getting used to as I have figure out schedules with regards to work, daylight and what I can get in.  As I do not have a trainer here in So Cal the basic plan is to run early and ride later on 3 of the weekdays and then on the others I am not riding I can run later.  That was the basic plan this week with maybe the hardest part being doing a Fartlek at 4AM.  Most of my runs this week were easy but felt good except for the earliness of the runs.  Thursdays fartlek went well with running segments of from ¼ mile to ½ mile at about 7:00/mile or less but running relaxed and not going to far over the limit.  The rest between segments was also between ¼ and ½ miles as well – I did a 1+ mile warmup and cooldown.  I then ran an easy 7 miler on Sunday AM after a long ride on Saturday which while running easy and having the temperature at 8AM being 91F and by the end being 99F was faster than planned but that was OK since it felt easy.

As far as riding I decided to do my interval session on the bike this week instead of during a run so did a 40 mile hilly ride with 2 X 6mile section and then 1 slightly up hill 1.3 mile section to finish off the intervals then cooled down about 4 miles.  I rode hard but not all out and got PRs both times I did the 6 miles and then even got a PR on the last 1.3 mile segment.  Was a good ride and while not running do feel the effort will translate well later on since the goal was anaerobic work without going too far into the red.  The other two rides mid-week were fairly easy and felt good.

On Saturday the goal was to ride 100 miles which would include the GMR climb and ride over to

Medici 53/39 X 12/24 (7 Speed)

Baldy Village and then add some extra at the end to get the 100 miles.  That said the weather forecast was calling for 113F temperatures so was going to play things by feel.  I started out at 6:45AM, sunrise at 6:30AM, but temp was already at about 75F so got to GMR and the start of the 7.81 Mile climb segment at about 7:15, so already about 80F or so.  One of the unknown on this ride was that I was riding my 30+ year old Medici that has a 53/39 X 12/24 (7 speed) so not the usual gearing I had on the previous bike I had borrowed.  I planned on riding in my 39 X 19 for as long as possible so I had my 21 and 24 for a bailout gear but never needed it and rode seated for the entire segment and most of the following climbs.  The good part about using only 39X19 is that you just have to keep it going to get a good time and I got my PR by over 2 minutes and could have gone faster but that was not the goal.  Did the rest of the ride and then back and down East Fork but by now the temp was probably already getting close to 100 and in sections of the canyon with wind and where it had been in sunlight for a while it was like a blast furnace.  Bottom line is I decided I was just going to ride back to the hotel and not add any extra as it was just getting too hot and by the time I got to the hotel it was 106F.

Even though I did not get in the longer ride I wanted with the time in the saddle and the climbing for the week and running a few more miles it was a good week.  I was able to get in a two good interval/fartlek workouts in as well as a good day of climbing on Saturday.  I just need to be careful I do not overdo it in the heat in that while I can take the heat it does wear me out.

Saturday’s Long Ride

- Monday PM: Run – 7.02 Miles 
- Tuesday AM: Run -  5.41 Miles 
- Tuesday PM: Ride – 40.02 Miles
- Wednesday AM: Run - 5.03 Miles 
- Wednesday PM: Ride – 30.35 Miles
- Thursday AM: Run – 5.61 Miles 
- Thursday PM: Ride – 40.01 Miles 
- Friday: Rest Day
- Saturday: Ride – 72.73 Miles
- Sunday:  Run – 7.02  Miles

Weekly Totals:
- Running Miles – 30.1 Miles
- Running Time – 4:09 Hours
- Riding Miles – 183.1 Miles
- Riding Time – 11:04 Hours
- Total Miles – 213.2  Miles
- Total Time – 15:13 Hours

August Totals:
- Running Miles – 108.7 Miles
- Running Time – 15:46:05 Hours
- Riding Miles – 747.2 Miles
- Riding Time – 35:20:48 Hours
- Total Miles – 855.9 Miles
- Total Time – 51:06:53 Hours

Diet Notes:
See below for Weekly ride fueling

Weekly Fueling:
All the morning runs were done fasted with nothing before the run and the rides were done in the afternoon about 4 hours after lunch

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

- Oatmeal W/TBLSP of Butter, tsp of Honey and TBLSP Heavy Cream
-1ea Vespa
-1ea Altred
- Also use  AMPHuman PR Lotion
- Total:  999.8 Cals &  gr 56.2 Carbs

Long Ride Fueling;

- 128oz Water
- 4 Scoops of SFuels Train
- 1ea packet of SFuels Race+
- 2ea Rapid Rehydr8 – 2 ea @ 2.5 Hours
- 1 Vespa at 2.5 hours
- 1 Altred at 2.5 hours
- 1 Banana at 3.5 Hours
- Totals:  463 Calories  – 55 gr Carbs
- Totals for Pre and During Ride: 1462.8 Calories – 111.2  gr Carbs

- After the ride I had a serving of SFuels Revival

The Week Ahead:
See below for the general week ahead as it is supposed to be hot, not as hot as the end of this past week, so will see how the rides go in the afternoon.  As far as running I did make one adjustment to my original schedule by moving a few things around but most stayed the same.  Still planning for a long ride on Labor Day as the temp is to not get over 100 and I will work to start at 6AM when it will be a little dark but as the streets are lit up should make it to the bike trail when it is light so should work out.  Just may have to stop more on the way back if it gets too hot.

For running this week I have planned two fartlek runs but will run them so they will be more like intervals for this week.  One of the fartlek workouts will be during a longer run so will see how that goes.  I would like to do one or two workouts on the track but need to figure it into my schedule with work – we shall see.  This is all a work in progress as I have said when at home it is easier to schedule but when on the road working it is a little harder so need to be more flexible.

The goal for this segment is to get my body ready to work at a faster more uncomfortable pace.  I have always been pretty good about riding and running hard but once I go over the limit some I do tend to throttle back more than I should and that is what this Anaerobic phase is to work on.  I could feel it this week on the hard bike segments as I tended to ride hard, and did get my PR, but know there is more there.  I also hope this works on what I once was told a is a form of exercised induced asthma where if I go over my limit I start gasping for air and then it takes a little bit to get back to not gasping.  I do know if I feel it coming on and can control my breathing I can control it more so these intervals give me practice for controlling it.

Last Week's Overview #62

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.

Receive 5% off with code TONYK5

Use the following code for 25% off, one time use per customer, 

click on graphic above: AmpHuman25

(Good til Jan 1, 2021)

Bi-Weekly RunDown #199

“Part of the human condition is that we tend to confirm our greatest fears to ourselves, and if our greatest fear is to lose a race, we increase the likelihood of that happening by whatever means.”

Jack Fultz

Here is Training Overview #61 (2 Weeks) & #62

Fast Women Newsletter #86 & Newsletter #87

Track & Field News Weekly Roundup - Aug 27, 2020

Rise & Grind Newsletter Issue #48

LetsRun.com's Newsletter - Sept 3rd, 2020

Citius Mag Newsletter

Might not be for me but the Virtual London Marathon sells out 45,000 spots

Info on the London Marathon Elite Race - to be held Oct 4th

And a change in the London course with 19 laps

A look at the Pros and Cons of running twice a day

Men's and Women's World Hour Records fall

A look back at the 11 men who have held the hour record

Propulsion plates in trail shoes

A look at muscle cramping

I have not heard of this one - RED-S Syndrome

Ryan hall to try an ultramarathon

Always fun to see what Anton is up to - here is his Strava info on his almost 7 hour run and ride

Info on this weekends elite Prague Half Marathon and the result of the women's only race - and here are full results

Good info from Peter Defty with ab OFM raining Tip - The Switch - the key is a long slow warmup

Have read a few of these

A review of the new Coros Pace 2 - looks like a great watch for $199


Masters News
News on the Masters National Championships with Lexington KY to hold the 2022 outdoor championships


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.   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

The Lake Cumberland 1/2 Marathon (Somerset, KY) has gone virtual and thus you have from August 1st till Sept 12th to complete the distance

The 45(ish) mile Breaks Ultra will take place Sept 12th DATE CHANGED TO NOV 8th - as of now the race has permission to take place

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 - No registration yet - decision to be made after July 15th. - NOTE, as of 6/30/20 this race has been canceled and made a virtual race

Come run the Officer Daniel Ellis Memorial 5K on November 7, 2020 - as of today this is the new race date

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


2019 TF - Golden State Legends (Part 1)


Mo Farah's Hour Record


Sifan Hassan breaks Kosgei, then breaks world record in one-hour event at Diamond League Brussels


Brussels Diamond League 2020: Jakob Ingebrigtsen dominant in capturing men's 1500m


Prague Half Marathon


Eliud Kipchoge's NEW PLAN To DEFEAT Kenenisa Bekele | The 2020 London Marathon


Pau Capell - Breaking 20 on UTMB 170K

As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like.  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 access the new QuickStart Guide.  You can get 5% off with code TONYK5

Receive 5% fo with code TONYK5

Use the following code for 25% off, one time use per customer: AmpHuman25
(Good til Jan 1, 2021)