Wrapping Up 2012

The Good. The Bad. And the Ugly.

Well, it’s official. 2012 has come to an end. Maybe not quite as dramatically as the Maya had allegedly predicted, but it’s over nonetheless.

As best as I can tell from my records I began my running experiment in late July, completing 5 runs between 1 and 1.5 miles each. Things started picking up quickly come August, and despite numerous injuries and setbacks early on, I’ve maintained a fairly respectable schedule (by my fairly lax standards as a former couch potato.)

August: 57 miles

September: 81 miles

October: 57 miles

November: 56 miles

December: 74 miles

September’s significantly higher volume came as the result of never taking more than a single day off between runs, as well as running on quite a few consecutive days.  In addition, 13.2 miles of the 81 came on a run-walk effort on 9/11. It’s ironic that since my A goal is the ING Miami Half Marathon in January, that the 9/11 run is the only time I’ve ever covered the full distance.

September’s miles came with a high price however as I was constantly plagued by plantar fasciitis, bone spurs and Achilles tendonitis.  Eventually I was forced to receive a series of corticosteroid injections in my ankle and the sole of my foot. Fortunately I discovered that via aggressive stretching, primarily the heel-drop protocol, as well as daily rolling of a tennis ball under my arches, I could eliminate a majority of the issues.

I participated in two official races: the ECO RUN 10k and the City Tour Race.  The Eco Run surprised me by taking us off road for a stint over the sand of the Pacific coast beach at Playa Herradura. Combined with some major late race elevation climbs and the heat and humidity, I was happy to survive and struggled through in roughly 68 minutes.  The City Tour Race was a 10k that wasn’t. The day before the race some logistical issues shortened the race to 6 miles, but along with an obstacle free and mostly flat course, the shortened route provided a great confidence boost as I felt like I was finally ‘running,’ crossing the finish line in 54 minutes.

I experimented with quite a few different training ideas and theories, everything from low heart rate training, run-by-feel, to more aggressive pace based plans. They all provided some benefit and unsurprisingly also had their distinct shortcomings (all as a result of my execution, not their design.) As I continue to grow in both practical experience, knowledge and theory I’m sure I will find or create the recipe that respects my limitations while still challenging me to progress.

My strength training was more consistent but not necessarily any more effective because I mostly remained focused on the same, basic strength exercises that I’ve performed for general fitness. They certainly did not hurt or inhibit my progress in any way. But from the perspective of becoming a better runner, in 2013 I will fine tune my efforts to more closely match my specific running goals.

Diet and nutrition improved but were not consistent; a recurring theme in my year in review analysis. I made a concerted effort to implement a Paleo inspired diet, and lost about 20 lbs.  When asked, I describe my approach as 80% paleo, 80% of the time. I am carrying 170 lbs on a 5’10” frame, but am still a bit soft and know that my body fat percentage is higher than it should be or needs to be.

As far as shoes, apparel, gear and accessories are concerned I spent way too much money.  But on the other hand, the monetary commitment is a motivating factor in my desire to now reap dividends from properly utilizing my tools, toys and indulgences.

I have a high-end GPS watch with heart rate monitor, and enough shoes, shirts, shorts and tights to last until this time next year before considering any additions or replacements. The priority now (as it should have been all along) is on making it happen!

I will save my 2013 goals, plans and aspirations for another post. But I would be remiss if i failed to mention and thank some of the people who have made my running a positive and life enriching experience.

• my wife and family
• Jason Fitzgerald of Strength Running
• the community at RYBQ
• Camille Herron
• Brad Hudson & Matt Fitzgerald

Let me conclude by offering my sincere wishes that everyone can look back on 2012 and if not necessarily happy with every race, result or effort, can at least recognize what happened, why and how to make adjustments that will improve your chances for continued and greater success in 2013!

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Squaring the Circle

Ancient geometers proposed a challenge known as Squaring the Circle, in which one had to construct a square with the same area as a given circle, using a compass and a straightedge, and within a certain number of finite steps. By 1882 the task was proven to be impossible.

As the expression is used in causal conversation and more specifically in regards to my running it may be interpreted to mean that success will prove impossible if I limit myself to the proverbial aids of only a compass and straightedge, and a finite number of steps. No pun intended.

And with that observation tucked away in my magician’s top hot, it’s time for a major adjustment in my training. You might say I am coming full circle.

I have improved noticeably over the past 8 months in terms of fitness and performance. The progress has come however at a substantial cost calculated in time lost due to multiple injuries and lesions, including bone spurs and plantar fasciitis.  As best I can determine, these injuries were the result of the common runner’s plague of trying to do too much too soon.

My primary influences up to this point have been the POSE Method for technique, combined with the knowledge, tactics and strategy employed by the likes of Jason Fitzgerald at Strength Running, as well as what I consider a running bible: Run Faster from the 5k to the Marathon, a book by Brad Hudson and Matt Fitzgerald.

There is no fault to be laid at the feet of these individuals or their methods for my injuries and setbacks. Those are all completely and entirely due to my negligence, ego and contempt for one the most basic tenants of running success: build a proper foundation via base training.

My eagerness to run farther and faster bypassed the basics and I paid dearly for it. Instead of learning from my mistakes I compounded them. With each new injury or week of recovery I felt more desperate to make up for lost time, and though I might give a cursory acknowledgement to ‘easing back into my training,’ I would inevitably overextend my current level of fitness and experience only to find myself in the same situation three to four weeks down the road.

Enter stage left: Phil Maffetone and heart rate training. As per his biographical intro at naturalrunningcenter.com:

Dr. Philip Maffetone is an internationally recognized researcher, educator, clinician and author in the field of food and nutrition, exercise, sports medicine, and biofeedback. He was named coach of the year by Triathlete Magazine, and honored by Inside Triathlon magazine as one of the top 20 most influential people in endurance sports.

Following Dr. Maffetone’s method I can attempt to build the base and foundation that I most likely never acquired while playing ping pong between running too fast and too far, and recovering from aches and pains. Read the specifics regarding Dr. Maffetone’s method known as The 180 Formula.

Being the supremely hard-headed, wanna-be athlete that I am, I could never completely commit 100% to the 180 Formula and run at an uninspiring slow pace on every run. So below we shall review my new and improved bag of tricks.

Each week I will alternate running either three or four times per week. Weeks that call for four runs will be broken down into the following schedule: 3 runs that implement Dr. Maffetone’s heart rate monitoring, forcing me to remain below 150 beats per minute. One run per week will be at any pace I desire based on how I feel that given day, and it may include any of the techniques advocated by Jason and Matt Fitzgerald (no relation) and Brad Hudson such as negative splits, strides or hill sprints. The distance of the four runs is to be considered short to moderate and should be completed in a time ranging from 30 minutes to 1 hour.

During weeks in which I run three times, 2 runs will be short or moderate in length and will fall under the 180 Formula. The long(er) run of the week will be approached via the methods of Fitzgerald and Hudson.

My expectations with this approach are to address my need to build aerobic fitness and efficiency via slow, controlled running within a certain heart rate percentage of my max HR. In addition, with 5 of every 7 runs conducted at a more conservative pace I am much less likely to self inflict stress injuries on my bones and joints. In contrast, a single shorter run and the long run both will be conducted on a perceived effort basis, allowing me to continue to build strength and the ability to improve and sustain pace.

Wish me luck.

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Racing and Reading

A detailed training log for the week is here.

This weekend was host to three major events, the Leadville Trail 100 Run, the Pikes Peak Ascent and the Pikes Peak Marathon.

The Leadville 100 is based in the Colorado mountains, and is a 100 mile out and back course with elevations ranging from 9200 feet to 12,600 feet.  This year’s male winner was Thomas Lorblanchet who posted a finishing time of 16 hours, 29 minutes.  My personal favorite, Anton Krupicka lead the majority of the race but ultimately finished in fourth place crossing the line in 17 hours, 21 minutes.

Take a look at this excerpt from the Pikes Peak home page, describing their events:

The Pikes Peak Ascent^® and Pikes Peak Marathon^® will redefine what you call running. Sure, they start out like a lot of races on Any Street, USA. But your first left turn will have you turning in the direction of up! During the next 10 miles, as you gain almost 6,000 vertical feet, your legs, lungs, heart and mind will be worn to a ragged nothingness. But it won’t be until the next three miles, with still over 2,000′ of vertical to go, that you will realize where the Marathon got its moniker—America’s Ultimate Challenge.

There’s a reason trees don’t bother growing above 12,000′ on Pikes Peak. They can’t! Makes one wonder if trees are smarter than runners. Above treeline most runners take 30 minutes or more, some much more, just to cover a mile. What little air remains can’t satisfy the endless stream of zombies hoping only to survive their next step. It’s a death march right out of a scene from Dawn of the Dead. Adding insult to injury it might start to snow!

It’s at this point if you are on the deluxe tour you must turn around and run back down the mountain for the second half of the Marathon. Along the way protruding rocks and roots are waiting to send you crashing to the ground mangling flesh and only temporarily masking the pain of blood filled blisters. Meanwhile, the temperature has often risen by more than 30 degrees since the start of the race. After all, it’s always best to cook raw meat.

The Pikes Peak Ascent is 13.32 miles in distance with a vertical climb of 7,815 feet. The 2012 overall winner was Jason Delaney with a chip time of 2:13:18, while Sage Canaday, a former member of the Hanson-Brooks training team continues to impress as a recent convert to trail and ultra races. Canaday took fourth overall, clocking a chip time of 2:21:16.

Killian Journet, ultra, trail and mountain marathon legend, took first place in the Pikes Peak marathon.  Killian is a member of the Salomon Trail Running team and you can follow a series of video production documenting his training and races here.

Reading List

These are three books in my Kindle library that I highly recommend.  Instead of doing the author’s an injustice by trying to review each book here, I’ll provide links to the books and author’s pages instead.

101 Simple Ways to be a Better Runner: A Short Guide to Running Faster, Preventing Injuries and Feeling Great 

Jason Fitzgerald

Daniels’ Running Formula: Second Edition

Jack Daniels

Run Faster from the 5k to the Marathon: How to be Your Own Best Coach

Matt Fitzgerald and Brad Hudson

 

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