31 days of running to kickoff 2013

Started 2013 with 31 days in a row running at least 3 miles.
Started 2013 with 31 days in a row running at least 3 miles.

I wish I had recorded some vitals like body fat percentage and resting heart rate etc when I started so I could see what effect 31 days of running consecutively has.  I definitely saw fat just melting away from my midsection which is always a challenge for me to lose it.  Overall I felt more energy and clear headed as running is a great stress reducer for me.

In case you’re wondering, no, I did not run on February 1.  I was too worried I’d convince myself to go the whole year running every day, which was my original idea.

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31 days of running to kickoff 2013

Explanation of heart rate training zones

Explanation of heart rate training zones

There are a few ‘training zones’ when talking about heart rate training.  This article does a great job in spelling out what your body is doing and what you are achieving in each zone.  Zones 2 and 4 are the ones I need to be focusing on now, particularly zone 2 as I’m building up my base.  Translation: I need to build up my body’s ability to use fat for fuel.

Link

Heart rate targeted running

I’ve been wanting to try heart rate targeted running since reading about it in Finding Ultra and hearing lots of success stories with it.  If you’re not too familiar with it, the objective is to use your heart rate to determine your speed, and typically the goal is to run at 60-70% of your maximum heart rate, which feels slooowww.

I tried it out tonight.  The first thing I noticed was how slow I needed to go to run at my 110-130 heart rate goal.  I was nearly always closer to 130 than the other end.  A few miles in it seemed like I was going at a faster pace at the same heart rate.  My watch gives pace and heart rate readings together so I would match up my heart rate with the pace I was going.  Initially it was around a 12:30 minute mile.  By the end it was closer to 12:00.  Could have been downhill too.  That seems like a big jump.

Here’s my run on Strava.  Click Performance to see my heart rate http://app.strava.com/activities/37112990

I found this site great for figuring out my max heart rate.  To learn my resting heart rate, I slept with my heart rate monitor on a few nights and read my heart rate first thing in the morning.  54 bpm!

http://www.stevenscreek.com/goodies/hr.shtml

Heart rate targeted running

Race Recap: Tamalpa 50K

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Finished!!  I ran my first ultramarathon race this past Saturday, completing the Tamalpa 50K in 6:54 and getting in under my goal of 7 hours. All 29 of my Team In Training team mates completed their ultra as well AND we raised a whopping $86,000 in the process. Not too shabby at all for this little band of rugged runners.

The race began at 8 a.m. and the weather was foggy and chilly and remained that way the entire day. There were under 200 runners total and I really liked the small feel of the race. I was chilly standing at the start line but 30 seconds into the race I had already forgotten about the cold. It was time to run.

The beginning – Coastal Trail

The first two miles were relatively flat as we approached the Coastal Trail, but after that is was pure climbing for the next couple of miles. I noticed that I wasn’t as quick on the up hill power hikes and I think it’s because my feet slide around in my shoes too much. I don’t wear socks but may need to. Anyway, socks would be the least of my worries in a couple of hours. I made sure to hydrate early and often and eat my GU gels every 45 minutes.

Two hours in – The Miwok Trail

At the two hour mark I looked at my watch and I had done 10 miles, and the 12 minutes a mile pace was a great pace for me. In my training runs I’ve been at 13+ minutes a mile. I hit the first aid station and saw a few teammates and our coach Mama Lisa. Several teammates ran the Skyline 50K two weeks prior and had come out to support us. I always got a boost seeing their familiar faces at the aid stations. I refilled my water, ate a GU and continued on. I didn’t want to spend more time than needed at the aid station. I had a race to run!

The next climb was the Miwok Trail which is one of my favorite trails anywhere. It has a steady one mile climb at the beginning before descending down a series of switchbacks to Tennessee Valley where I reached aid staiton #2. There was a great support crew there as several of my teammates were there. I had set up a drop bag which I tore open, grabbed a couple of GUs and Bonk Bars and shoved them in my singlet pockets before moving on.

The Miwok trail continued with a steady and steeper climb this time before descending down a series of switchbacks that led into the first covered portion of the trail. The Tamalpa 50K is a beautiful course where the first half is completely open as you run along the coast before you enter the covered sections which comprise the remainder of the course. At three hours I was at 15 miles and still hitting the 12 minute pace. I felt good but little did I know things were going to take a turn for the worse, big time.

Three+ hours in – Dipsea

Dipsea (noun) – 1) A steep trail that leads from Mill Valley to Stinson Beach. 2) The course of the oldest trail race in the U.S. and second oldest race after the Boston Marathon. 3) Where my race took on a very different complexion and I began wondering how I would ever finish.

If you drew a teepee you would have also drawn the elevation profile of the Dipsea. It is 2+ miles of a steep climb that can drain your will if you let it. Knowing I should conserve my energy for the flatter and downhill portions of the race, I decided I would walk up most of the Dipsea. With one step I felt my right calf tigthen. That was weird, I thought. A few minutes later, my left quad did the same, then my right quad. Soon enough, my entire leg muscles began cramping and I was taking barely more than half steps. In seven months of training this had never happened and I was not sure what to do. I went through my mental checklist: GUs, Bonk Bars, water, electrolytes. I had done it all. I could not figure it out. I drank more water thinking I was dehydrated. That didn’t help. In fact it turns out that probably stoked the fire more.

With hands on quads, taking baby steps I slowly worked my way up the Dipsea trail. My watch said I was on a 50+ minute pace. So much for a great finishing time. I stopped caring about that as I wasn’t sure how I would complete the remaining 14 miles with two cramped legs. I’ve read several race recaps of ultra and endurance athletes where they completely hit a wall and somehow managed to bounce back. I knew I had hit a wall, my legs had hit the wall and I was not sure how they would get better if I still needed them to run over a half marathon.

The Blue Angel

And that’s when a blue angel appeared.

I call her the blue angel because she was wearing a blue shirt and she appeared from seemingly nowhere and saved my race. As she was coming up behind me on the trail she asks “How are you doing?” I tell her I’m cramping up big time and she gets herself right in front of me and says “Stop right now. You need salt big time.”

Salt! That was it! I had 20 salt tablets on me but hadn’t even thought of them. For high intensity workouts they suggest taking 3 per hour. I had taken 2 in over 3 hours. She gives me a couple of salt tablets from her backpack and I take them. She continues on her race while I continue my slow upward trudging pace and hold out hope that the salt works.

The salt kicks in

20 minutes later I was walking with full strides again. The salt had absolutely worked. I was still hesitant to push myself too hard because I could feel that a cramp session wasn’t too far away. But from then on I began taking a salt tablet every 15 minutes. It was time to get back in this race! The final portion of the Dipsea ascent is a cruel joke called Cardiac Hill. You are searching for foot holds among massive tree roots while battling the steepest ascent of the race. Luckily it does come to an end and when it does you come out into a wide opening and every runner’s favorite place, an aid station! I took my time at this one. Two hours earlier I had been in a rush to get in and get out, spilling water as I hurried to fill my water bottle and get back on my way. Now I was taking my time, handing my bottle to a very helpful volunteer, perusing the offerings and deciding on a quarter of a pbj sandwich and a few GU to replenish my onboard stash.

Stinson Beach

With my legs beneath me again, I began the four mile downhill ran the four miles down the Matt Damon (aka Matt Davis) trail to Stinson Beach.  I wasn’t moving nearly as quick as I was a few hours earlier and was passed by a few runners but I couldn’t have cared less.  I was just happy to be moving again!  As I emerged out of the trail and onto the road where the aid station was, I got a huge surge of energy from seeing my teammates and my good friends Chad, Bonnie, Thad and Melita and their children hanging out waiting for me to pass through.  I hung out for a minute or two and after some serious high fives and f*** yeahs!, I knew I had enough to climb up Steep Ravine, a 4 mile trail and the final climb of the race.

AND…The Finish

I completed Steep Ravine but not without more cramping at the end. The uphills were what were killing my quads and again I just kept taking in salt tablets to help.  The good news was that on the flats and downhills I felt fine and once I was done with Steep Ravine, I reached the last aid station at the 6:10 mark.  With 3.8 miles to go I knew I could still get in under the 7:00 mark with a steady 12 minute pace.  The 3.8 miles was solely flat or downhill.  Given everything that had happened during the race I would be pumped to get in under 7.  I filled up my water, stuffed a handful of potato chips into my mouth and then got on my way.  I was on the Coastal Trail again and the fog was thicker and the wind stronger than when we started that morning.  After a couple of miles, I reached the final 1.3 miles of the race, a series of switchbacks snaking their way down the side of a mountain, dropping me off to where I started almost 7 hours ago.  As I approached the end I heard friends and teammates cheering me on and the very distinguishable sound of our team’s cow bells ringing.  And it got even louder as I ran the final 50 meters to cross the finish line with Chad and Thad running alongside me up until the end.  And for a grand finale I attempted a hopscotch as I approached and crossed the finish line, but with how tired my legs were it came out looking like I cramped right at the end.  I guess I need to work on that more.

Mini Recap

Being out in the woods and trails and in nature for several hours and being alone with your thoughts and facing challenges along the way and fighting through them because you know the people you’re raising money for are fighting much tougher battles every day is an unparalleled experience.  Can’t wait to do another long race like this soon!

Race Recap: Tamalpa 50K

My fueling strategy for the Tamalpa 50K

I’ve got my Nuun tablets, Gu’s, Bonk Bars and Endurolyte capsules spread out in front of me and I’m putting together my fueling plans for my first 50K this weekend. I like to have a plan ahead of time because it can be too much to try to figure out what you need to do while you’re running.  And when I wing it I tend to under-fuel.

Overall Strategy

My overall strategy is to:

  • consume 250 calories / hour
  • replenish my electrolytes often enough
  • drink 22 ounces water / hour

GU GELS STRATEGY

One Gu gel gives me 100 calories and a boost of caffeine.  My Gu gelling strategy is very simple:

  • one Gu 45 minutes prior to the start
  • one Gu 15 minutes prior to the start
  • one Gu every 45 minutes after the race starts

This translates into a Gu at each of these time intervals: 0:45, 1:30, 2:15, 3:00, 3:45, 4:30, 5:15, 6:00, 6:45, 7:30 (hopefully I’m done by this point!)

Aid Station Strategy

Aid stations can be overwhelming with all the options.  Pretzels, M&M’s, Gu gels, PBJs and lots more.  I like to know ahead of time what I’m going to look for so I’m in and out pretty quick.  So at each aid station I plan to:

  • refill my 22 oz water bottle.  It should be close to empty if I’m drinking enough.
  • grab a couple of Gu gels to replenish my onboard supply
  • slam a Dixie cup size worth of electrolyte drink.  Usually this is something like Gu Brew, Ultima or Gatorade.

Protein Strategy – 2+ hours into the race

Once you start reaching beyond 2 hours into the race, it’s essential to give the body some protein to help fuel it, or else it starts taking it from your muscles which can lead to bonking and serious fatigue.  I like the Bonk Bar brand of bars.  They are 25o calories and taste great.

So starting at the 2 hour mark, and at each full hour mark after that, I plan to:

  • eat half of a Bonk Bar (125 calories)

With the Gu schedule above, this will give me 250 calories an hour which is what I’m shooting for.

ELECTROLYTES (ENDUROLYTES)

I first learned how valuable electrolytes are when I somewhat accidentally drank a sports drink at an aid station during the Double Dipsea.  My body felt refreshed after that and I realized that I was not taking nearly enough electrolytes.  I would prefer taking a Nuun drink but that would mean carrying a second bottle, which I really don’t want to do.

Instead I’ll be taking Hammer Endurloytes capsules.  So starting at the first full hour, and every full hour after that I’ll take:

  • two Endurolytes capsules every hour at the top of the hour

RECAP

If that seems like a lot of stuff to remember, it kind of is.  But after having done this for a few months, it’s not quite second nature to me yet but it’s getting there. I can definitely say I felt a huge difference in my energy levels when I made it a point to consume 250 calories an hour and began eating Bonk Bars during my long runs.

Less than 48 hours till race day.  Time to hydrate!

My fueling strategy for the Tamalpa 50K