Pikes Peak Marathon - applying lessons learned

The goal race for me: The Pikes Peak Marathon where according to race predictions I will come 151st.  Always amusing to look at pre-race predictions - and then later compare and see where I actually finish (hopefully better than 151st).  My goal this year is simple: to run better than last year.  Last year I exceeded my expectations.  This year, with a better understanding of the race = new expectations: faster and better than last year.

Having run it and having a year to obsess think about running it again, and specifically how to train for it now, and then running it again - 2 things I need to work on.  Actually 3.

1) Fuel / Fluids - Last year I failed to hydrate enough and eat enough / correctly during the race - especially going up the mountain.  By the time I got to A-Frame, 10 miles in and still 3 to go, (already near 12,000' elevation) - I was wobbly and nowhere near properly fueled up for another 3 miles and over 2000' of climbing.  When I finally got up to the Summit Aid Station I treated it like a Buffet table, eating waaaay too much.  When I got to Barr Camp on the way back down I almost, and probably should of, barfed.  So earlier this year and now going into the Summer - the science experiment of trying different fluids and food while running / training - is an ongoing thing.  I'm learning, I'm trying stuff, and so far the stuff I am trying seems to be working - meaning I haven't thrown up yet, I haven't passed out yet, and I haven't cooked my kidneys yet.  I still have a ways to go to learn what will help best on race day, what will sit best in my gizzard, and how much / how often to eat and drink on race day.  I am determined to do better this year doing this.  Hence the trying out stuff on training runs and the few races I'll be doing leading up to the race.

2) Better training - I will do more race course specific training this year.  Last year I did a couple of 20 mile round trips - from the start line up to A Frame and back.  I drove to the Summit and ran down the trail several miles and back - did that a bunch of times.  I did a 4 1/2 hr training run.  This year I will do those again, but add more, including a couple of complete Ascents, a extra 4 1/2 hour run, incline work on the treadmill, flat tempo runs and more core work.  One thing that hurt the most last year was my mid-section and all those organs stuffed inside.  The downhill pounding really took it's toll.  This year I will try to have a more stronger mid section, back, hamstrings, hips.  My knees and ankles are another issue here - I am trying to strengthen them at the same time being careful with them not to blow them out.

3) Suffer more.  I'm a wimp.  I try to avoid pain and suffering.  If running up a mountain for 13 miles and then running down the same mountain for another 13 miles didn't hurt so much, I would do it more often.  But it hurts.  So I don't.  But I should.  But it hurts.  If I want to do better than last year I will need to.  So I should.  And it will hurt.  I will suffer.  I think that is supposed to be good for me.  I don't like hurting and struggle to believe sometimes that hurting and suffering helps. So, when the time comes to do that - I back off, probably more than is necessary.  This is likely just as much a mental struggle as it is a physical struggle.  I would like to be mentally tougher.  I would like to be physically tougher too.  Not sure how to do these aside from just getting out onto the trail and just getting to work.  I have thought about getting into an arena with an angry bull chasing me, but that not only sounds like no fun at all, plus I don't think it would help in my training.  On the other side of this mindset is: I really enjoy running and most runs I do are really enjoyable, achievable, fun.  Running up Pikes Peak is really intimidating, overwhelming - but it is awesome, and with that it requires suffering and hard work.  I just need to remind myself that if I finish it sooner - the suffering ends quicker and the enjoyment starts earlier.

Weekend adventures in knuckledragging

So I live by myself during the week - any number of words can be used to describe how that is.

When it comes to weekends - I have my kids and it is awesome.  Now that soccer season is over paused - we get to do whatever we like, and we like to get out and explore.  This weekend was our first time out in months due to a busy soccer schedule since February.

I started my weekend on the treadmill - before my sleeping beauties woke up.  On tap was a combo 8 mile tempo / climbing run.  This is the 3rd time I have done this, adding more speed and climb each time.  First 3 miles at a 7:30 pace (0% grade) and then the fun misery begun.  Went to 15% grade for the next 30 minutes and literally hung on for dear life (without holding on).  Speed slowed dramatically and before long I was at 18 min pace.  As things progressed I went to 1 minute of running, followed by 1 minute of walking.  Ended up grinding out just over 1.6 miles this way.  Finished up the 8 miles at 0% grade and had speeds of about 8 min down to 7:30 avg.  Needless to say the legs were wobbly after that.  Tough run.

After the troops woke up and we ate breakfast we targeted nearby Mt Herman for our hike.  I had run around the base of it once before with Steve about a year or so ago, but I had never been up on top of it before.  I also didn't know where the trail(s) to it were - so we drove up Mt Herman road a few miles until we came to an easy to miss trailhead.  We would have missed it if it wasn't for a couple of cars parked.

So, we got out, a sign post marked "Trail 716" seemed promising.  Just over a mile later, with over 1100' of gain we made it up top.  A little breezy up there - but great views.

 No hike is complete with my peeps that doesn't have us running down part or most of the trails.  So, what took us 40 minutes to get up, took us 1/2 that time to come back down.  It was fun.  That one goes in the books to do again.  Of course we had to be rewarded for our journey - so frozen yogurt at "In the Moo" was our reward of choice.  And then some swimming.   I have just incorporated swimming into my training and it is tough, tiring and hopefully good for me.  Trying hard not to swim like an empty bottle (float around for a while, gradually taking on water and eventually sinking).

On Sunday, after an easy 2 miles (9 min pace, 0% grade) on the treadmill, followed by more swimming - the kids and I joined a group of people and played soccer for a few hours.  I tried to hide in goal but that didn't work out very well.  More swimming was needed after that.

Monday morning rolled around and I got out early to try to beat the heat - plus also went to a regular fitness test loop - the Greenland Trail / 8 miles.  What a tough slog.  Was hoping for a 64 minute loop but my whole body was revolting against the idea.  Managed a 67:30 for the day, only a 480 something foot climb which is usually fairly comfortable, but today I was just worn out.  Tuesday will be a much needed rest day - with maybe some swimming and a ride on the bike.

So.....now.....what?

So: Like any good prize fighter who retires from their sport of boxing, only to come out of retirement for more money - I too have come out of blog-writing retirement for the lure of a big payday.  However, the only $$$ payday I see in the immediate horizon is a little known, and not often consumed, candy bar - that I have no interest in eating.  When suffering through a forced 6 week layoff from running I was faced with an option / choice - consider becoming a competitive eater, or, bide my time, eat smart and when I get cleared to run again - then do so, albeit carefully and gradually.  A challenge, but possible to do.

Now: when the results of an MRI came back almost a month ago - and contradicted what 2 doctors had said: Likely a torn tendon (5 to 6 months to heal, including surgery) - but hope for a stress fracture (cause that is only 2 to 3 months).  MRI results said a lot of funky Latin words describing tendons, bones, nerves, and other doctor stuff - but they said no tears and no breaks.  The docs said get running whenever I feel like I can, but be careful, smart and don't overdo it.

What: My first run was 2 very slow miles on the treadmill, that came about a week after several times on a stationary bike and elliptical.  During and after the run, the ankle was tender, but no worse feeling.  I took a few more days off and then 3 weeks ago I managed to string together a 20 mile week, almost all of it on a treadmill.  My last run of that week I ventured onto a trail.  My ankle didn't like the lateral side movement, so I was very careful about that.  I survived though.  And now I am up and running, not fast, but I am running again, and loving it.  My ankle is about 95% healed and getting better each day.  This week for the first time - it has not hurt while running on it - just mild pain when I touch it.  So: I don't touch it, or twist it.  My right knee is giving me some grief but after a chiropractic adjustment on it yesterday, realigning a bone with the kneecap - that feels better today too.

Each successive week I have increased mileage 5 miles per week and after this Saturday I will have run 35 miles this week - including a lap of the Falcon Trail on the Air Force Academy - a 13 mile trail run with about 1400' of gain.   I'll look to continue to increase another 5 miles in the upcoming weeks, maxing out at a 50 mile week, with a few less mile weeks in there to help recovery. Trying to run smart is a challenge to not overdo it, but so far, so good.

It's good to feel the burn in the quads and calves again.  It's good to run.

Hiatus is over

Well, it has been 6 months since I last posted anything on this and while it may be true that time flies when you are having fun - for me, the past 6 months has not had a lot of fun in it.  Instead it has been a span of frustration, suffering, misery, hurting, awkwardness, learning.

I still have a lot to learn, especially on a personal level.  I'll leave the personal stuff there - personal.

This has (mostly) been a running blog and quite frankly I have missed posting stuff.  Recently I have started to catch back up on some of the blogs I used to peruse and got to think: "Hey, I used to do that, it was kind of fun, maybe I should do that again." 

So I will look to pick up blogging again and focus on my running exploits, throwing out there some favorite recipes I have learned (just kidding), maybe mixing in some stuff about my kids. 

Our most recent family photo


My 3 amigos are running less, but playing soccer more, and getting better at it - which is really cool to watch.  In the Fall I will have a kid in high school, one in middle school and one in elementary school.  They are growing up and fortunately (and very gratefully) I am very much a part of their lives - and get to see and be a part of that.

Actual recent photo showing my new running and weight loss training "before" photo.

On the running front - despite a seemingly endless and very miserable six week layoff recently from any kind of running, due to a very severely sprained ankle - I am back running.  I am certainly nowhere near any kind of good fitness level yet, but I am improving. 

I missed 2 races due to the ankle injury recently - including my nemesis (The Greenland Trail 8 miler) and a 1/2 marathon in Jemez, NM.  I was going to use these as kind of a springboard to my Summer of training for my goal race of the year.  Fortunately I found another race to run in that is now less than 2 weeks away, and I am getting excited about it.

The Turkey Tracks Trail Run is a half marathon in Pagosa Springs that looks like it could be fun: lots of single track trails through forests and meadows, with a bit of climbing (it is Colorado after all), and it is in a beautiful area to run - that I have not run in before. 

I will need to treat the race as a tanning training run as I have only been running again for 3 1/2 weeks.  I've had a couple of good runs, ankle is about 95% and getting stronger.  My silly right knee injury from two years ago is still giving me grief, but I am working on getting that better also.  If I can keep my body from falling apart - then I might be able to run okay.

I turned 45 years old back in April (insert sound of groaning).  And with that comes the delight reality of a new age group to run in.   Does that give me any better chance to pick up an occasional age group trinket?  Maybe.  Hope so.  Will have to wait and see.  But honestly that is one thing that I am aiming for in my goal race of the year. 

More on that in the next post - which I hope will not be in another 6 months time.