Training

PP5M Training: Week 5

Last week’s training was a bit messed up. Here’s the log:

Monday: Rest
Tuesday: Rest
Wednesday: 6.2 mi (trail)
Thursday: 5.5 mi (10×400 intervals)
Friday: 4.4 mi, road
Saturday: 1.6 mi trail + 3.5 road
Sunday: 1.6 mi trail + 7.9 road
Total: 30.7 mi

I started the week with 2 unscheduled rest days in a row. Not the best way to start a week, but necessary. Both Sunday night and Monday night I slept horribly (Sunday because I wasn’t feeling well, Monday I don’t know what the problem was), and I even went home from work early on Tuesday and took a 2 hour nap, which I never do. Generally when I nap I feel really sick and horrible, so I avoid them unless I just can’t function. I did yoga both days (after the nap on Tuesday, which helped me feel better) and I walked a couple of miles on Monday, so I wasn’t a complete deadbeat.

I don’t feel guilty about “unscheduled rest days,” to use the parlance of our time, because if they’re needed, they’re needed. Knowing when to give my body or my mind a break from running is important, and not listening to that impulse is going to be detrimental to my training. I just moved everything up by a day and skipped the rest day, and tried to make up the mileage. I made it to 30!

Wednesday I tried out my handheld on a trail run. Thursday I gave intervals another try and kind of sucked at them. I did that run on Park Point (a stupid idea, because while the flat surface was nice, dodging tourists who don’t look when they cross the street and who ride tandem bikes as if the whole street is theirs was unpleasant, and then I got bridged) and I think I’ll do that for the next set of intervals (fewer tourists). My splits were unknown, 10:50, 10:39, 10:49, unknown, 10:45, 10:46, 10:53, 10:34, 10:20. I forgot to hit the lap button for the two unknowns. While those are fairly consistent (with the last one an outlier), they are too fast. Either that or I’m going to slaughter my race on Friday.

Saturday and Sunday I did “doubles” as I did a short hike each day (a dry run and then the solstice hike) and a run. My long run on Sunday went ok. I brought along my handheld and started at 6 PM, trying to avoid the heat. Instead I got full-on sun in my face for a few miles and ended up salty as hell. I used my fantastic water bottle to douse my head and get the salt off my face. I felt really gross after the run, despite sipping water the whole way and despite feeling strong during the run. It was really stuffy in my house and was making me nauseated. I’m not sure if it was the heat, or if it was because I hadn’t eaten enough before my run. I think it was the latter, because after I laid down for a little while (in the grass outside, because I was feeling a little panicky) and ate a granola bar, I was fine and ate my dinner. I also didn’t show any other signs of dehydration or heat illness. Still, that handheld is coming with on all long runs or runs where I’m exposed to a lot of sun, just to be safe.

This coming week, I’m hoping to get back on the training schedule, with a few minor, but planned tweaks. With the race on Friday/Saturday (it starts at 11:59 PM on Friday) rather than Sunday as the schedule says (why do these stupid plans always have the races on Sundays? Saturday’s probably more common!), I’ll have Sunday as an open day and do a long run, and I probably will still only have one rest day (Thursday) even though the plan calls for two rest days in a row leading up to the race. It’s a 5K, I’ll survive on just one rest day.

Even though the training plan went pear-shaped for the week, I still got the important workouts in (long run and speedwork), got the mileage I wanted, and had some fun along the way. I’ll just be over here self-congratulating for this accomplishment.

Waiting for the Sun

In The Great Gatsby, Daisy Buchanan laments that she always watches for the longest day of the year, and then misses it.

Not this year for me.

I told my friend Emily of my plans to scale Ely’s Peak to watch the sunrise on the solstice, and she joined me. Saturday, after I finished watching the marathon, I drove out to Gary New Duluth to give the little peak a test climb. It started pouring just before I got there, so I decided to sit in my car and wait it out. It’s one thing to keep hiking when it starts raining, but another to start hiking when it’s already raining. I only sat in my car for 20-30 minutes.

Once the rain reduced to a little drizzle, I got out of my car and headed up the trail. It’s a detour due to construction from the railroad (even the parking area is not the traditional lot, but a temporary one just down the road), but it is still a nice route. There’s a steep uphill right away, up some stairs, and then onto a gravel road just about wide enough for an ATV, where railroad tracks used to be. As the trail turns off toward the end of the road, there’s a cave, where the railroad went through the rock. I didn’t explore it because I was by myself and I couldn’t tell how deep it was at the time (I couldn’t even tell that it was a tunnel), and because I was timing how long it took to hike to the top. I went slowly, no running, because we wouldn’t be running the next morning. I ran a little bit on the way down, but the rocks were a bit slippery at times, plus the trail up to the peak is fairly technical at times.

I set my alarm for 3:30 in order to give myself enough time to get ready and to wake up before Emily arrived at 4. She was a little early, and petted my cat for a few minutes while I finished gathering things together. I guess this is why people lay out their clothes and gear the night before an early race. It took us about 20 minutes to drive out to the parking lot, and we sat in her car for awhile. I had planned for us to take about 30 minutes to climb up there, and the sunrise was predicted for 5:12. I think we hit the trail, headlamps blazing, at 4:35 or 4:40. We didn’t really need the headlamps, as it was already light out (but misty), but they helped when we were amid the trees and the morning light wasn’t filtering through strongly enough. Every bird in the area was singing, and beyond that there was no sound til a train rumbled through.

Once we got to the first clearing where we could look out over the city, it was pretty amazing. Emily kept stopping to take pictures, which she hasn’t uploaded anywhere, or else I’d be posting them on here. I kept asking her the time and pressuring her to keep going (especially because the tunnel freaked me out a little, I was pretty sure people were sleeping in there, and I didn’t want to startle them. I was glad sleeping was all that was going on.) We made it to the top at 5:08. I planned well, patting myself on the back right now.

Then we waited for the sunrise.

The view just before sunrise.

The view just before sunrise.

It was pretty crazy because for a few minutes, there was just this little sliver of light, and then all of a sudden, there was the sun. I thought it would be a little more gradual, but *poof* there was a good portion of it. We watched for awhile, as the mist dissipated and we could see more of the trees below us, and then hiked back down.

Misty Mountain Hop

Misty Mountain Hop

We drove back into town, where the mist had migrated, and the sun was glowing behind it, the clouds making interesting shapes across it. At home, I fed my cats, ate some chips, wound down, and went back to sleep for 5 more hours. It was the weekend, after all.

PP5M Training: Week 4

I need to add another item to my summer gear wish list: insect repellent. Heat + humidity + sweat + trails = bites. I was making myself dizzy whipping my head around every time I even thought I was being bit by a mosquito. I don’t want to cover myself in the hard-core, eye-searing insect repellents that I use when I’m camping or at a bonfire or something. Those repellents have their place, and I’m certainly not crunchy enough to forgo them entirely, but I don’t want them on my arms/neck/face when I’m running, since I’m always wiping my sweat off my face with my arms and hands.

Here’s this week’s training update. I skipped a week in the Higdon program, as it called for a 5K. I will do that week as Week 6, when my next 5K is scheduled.

Monday: 4.9 mi, road
Tuesday: 6.1 mi, trails (Hartley)
Wednesday: 4.7 mi, road, tempo
Thursday: rest
Friday: 4.7 mi, trails (Bagley)
Saturday: 5 mi, trails (SHT)
Sunday: 7.5 mi, road
Total: 32.8 mi

I changed the planned rest day from Friday to Thursday. It makes more sense. It also ensures that I am not doing my long run right after a rest day, as it sometimes works out better to do my long run on Saturday rather than Sunday, and I always want to make sure it’s done on “tired” legs.

Overall it was a fairly decent week for training, and I finally got above 30 miles, so that was good. I felt kind of sick on Friday night, but I was fine and it didn’t affect Saturday’s workout. Just as I was planning on heading out on Sunday, I got a charlie horse in my calf simply from trying to stand up. So, that set me back a few hours. It ended up being a blessing in disguise as it was still fairly warm when I headed out just before 4, and it was sunny most of the way. I would have liked to have a couple shorter runs in warmer temps to acclimate a little better, but that’s the way it goes. Since my goal race is going to be in warmer temps, I’m going to have to trudge along until I get used to it.

Unhappy Trails

Yesterday, for my cross-training workout for the week, I did a trail hike/run. The Higdon Intermediate 10K Plan calls for a 60 minute cross-training workout every Saturday, but I’ve been making that a trail day and trying to choose more technical trails so that it doesn’t end up being a real run.

I picked a new trail this week, a section of the Superior Hiking Trail starting at the Martin Rd parking lot and heading out north along the North Shore State Trail, which is mainly a snowmobiling trail. (I would never run it in winter for fear of getting plowed over.) This isn’t a trail review per se, since I didn’t stop/turn around at a traditional spot along the trail. I think I turned around at Prindle Rd.

This portion of the trail was not fun. It was grassy, but not tamped down at all, so at times I was crashing through a barely-forged trail with grass up past my knees on the sides. I sorely wished I’d worn long pants. I also need to invest in some kind of bug repellent post-haste.

I suffered through most of this run, not because it was hard, but because I couldn’t stand the feeling of grass brushing against my legs. I know that’s silly, grass isn’t poisonous, but it made me itch and I kept thinking ticks were going to jump all over me. It was a bit wet and muddy in some spots, though not terribly so, and there were piles of horse crap along the way to dodge.

If the grass was tamped down enough to forge a nice trail, the run would have been pleasant. It was very run-able once I got past my annoyance with the grass. I passed UMD’s new wind turbine and Sustainable Agriculture Project Farm. After I got past the farm, the more open area turned into deciduous forest, with private lands on either side of the trail and many houses visible through the trees.

Despite a few cars in the Martin Rd. parking lot, I didn’t see anyone on the trail, and I suppose I am not surprised. In the opposite direction, the trail is a lot more traversable and more scenic. However, the Martin Rd. lot is the first spot where thru-hikers can jump on the trail and find campsites (though I’m not sure how one would need a campsite just a few miles in), so I would have expected to find evidence of someone else on the trail. (Someone not equine, I mean. I found plenty of evidence of those folks.) The trail would be a heck of a lot better if more people braved the grass and made more of a true path. Right now it’s not even single-track, more like one-third-of-a-track wide through most of the grass.

Maybe I’ll try it again in a month or so and see if it’s improved a bit, when I’m in need of a long run and can travel the whole distance and back or something.

Mangled Up In Tangled Up Knots

In an effort to improve my flexibility and to add some additional strength training, I am trying to do yoga.

I am really not good at it. My friend, who is a yoga teacher, said “No one is bad at yoga,” when I told her that. I disagree, I think that’s something they teach you at yoga teacher school to make clumsy stiffs keep coming back to classes.

I am bad at yoga partially because I have a bad attitude about it. I am not into the more spiritual aspects of it, and I find some of the terminology a little too new-agey for my taste. I do find the relaxation portions at the end very beneficial, but I don’t know about “lifting the heart” and “shining.” I am not still not sure what the yogi meant there.

I am also bad at yoga because my flexibility is probably the worst it has ever been. So, a good reason to do it, and I do feel slightly better even after only a few sessions.

I am practicing this yoga in the privacy of my own home, using Chromecast to show free YouTube yoga videos on my television. There are several downsides to this. First of all, there’s no one to correct my form, so I’m just doing everything wrong. There’s also no one to notice if I am taking a longer time to get into poses, so I get behind. I actually turned off the first video I tried yesterday because it was too fast to follow. I don’t have a yoga mat either, so I use a towel, which is not ideal. I don’t get any traction, and it doesn’t provide much padding. It’s just slightly better than lying on a wood floor. I feel like a yoga mat is like a gateway drug into retreats and public Ommming and inner peace, but I might have to get one anyway if I keep this up.

To choose which regimens to follow, I used the scientific practice of Googling “Yoga for Runners.” Once I have found a few I am certain I like, I’ll post some links, but I am still testing out some channels. I may try some non-running related ones that focus on the body overall, not just the legs, and maybe a few that are a little longer (the ones I have tried are around 20 minutes and some of that is jabbering at the beginning and end.)

I haven’t replaced my super-fancy strength workout of push-ups and sit-ups, I am still doing that irregularly, but it’s too basic, and doesn’t address my flexibility issues. I am not sure if yoga will actually make me a better runner, but it will help me recover better, I hope.

PP5M Training: Week 3

Apparently last week was so boring I didn’t want to write about it.

Breakdown:
Monday: 4 mi (road)
Tuesday: 4.9 mi (trail)
Wednesday: 3.5 mi (road, tempo)
Thursday: OFF
Friday: 4.2 mi (road)
Saturday: 7.1 mi (trail)
Sunday: 3.4 mi (trail)
Total: 27.1 mi

I wanted to get up to 30 miles last week, but I didn’t, thanks to Wednesday and Sunday. Wednesday was really misty so I had to cobble together a safer route, as I already discussed.

Both Saturday and Sunday were terrible. Saturday I drove out to Jay Cooke State Park to check out that section of the Superior Hiking Trail. I got a year’s state park pass for $25, which is a bargain! I am sure I’ll get my money’s worth this year. It’s good until July 1st of next year.

People were swarming the swinging bridge, but I was heading out the opposite way, ready for some nice technical trail action. It turned out to be paved the entire 3.5 miles I ran out. It turned back into trail just as I was turning around, which was annoying, but there was no point in going any further. I wasn’t dressed for running (I had shorts on, which are fine for intermittent running, but kept bunching and riding up when I was running, and I hadn’t put on anything to prevent chafing, so I had to run kind of bow-legged at times while trying to adjust them.) and I was wearing my hydration pack (bladder empty, but a full sports drink tucked in). I also just didn’t feel like running. I could not get my feet and legs moving for the first three miles or so. I ended up with a respectable 16:49 average time, I guess… but considering I was running on paved, mostly flat terrain, I should have been about a minute faster. I can probably attribute some of that to the shorts. The pack didn’t bother me much.

Since Saturday was supposed to be my “cross-training” day and ended up being my long run day, I set off on Sunday in search of some real hiking action. My plan was to park at the SHT lot near Ely’s Peak and head south. I drove all the way there and the lot was closed and the temporary lot was overflowing with cars. My car really sucks and isn’t exactly secure, so I didn’t feel comfortable leaving it on the road. I ended up driving back to the Magney-Snively parking lot near Spirit Mountain and decided to try out the Spirit Mountain section of the trail.

It started off nicely.

Then I came across a trail detour. It turned out to be straight uphill, followed by a mile along the road to the Spirit Mountain Chalet. I made it about half a mile up the road, in the direct sun, with the pavement radiating heat, looking like a bedraggled hitchhiker, before I decided to forget about trying to hit any specific mileage goal, turned around, and hoofed it back down the road to the cover of the spur trail.

It was kind of a disappointing week of training. I felt ok, but my motivation was lacking for some reason. I’m chalking it up to a bad week and putting it behind me.

Another Tempo Attempt

Well, I tried another tempo run.

I thought overall it went more smoothly. During my warm-up jog, I mentally calculated the paces I wanted to hit and the distances I’d cover at each pace. I know the tempo run is supposed to be this smooth progression, but I’m not quite there yet. I figured I’d just plot a best-fit line between those paces and see what happened.

I started my run on UMD’s campus, and it was misting out, but as I got to the bottom of the hill on St. Marie and Woodland, the mist became dense and difficult to see through, and I had to change my route. I didn’t feel comfortable crossing Woodland or Arrowhead Road in the mist, even with traffic lights. One right turner not paying attention could take me out. I ended up turning around on Woodland once I reached Arrowhead and heading back to campus, and I finished the tempo run on the paths and sidewalks around campus.

I felt pretty terrible during the run. The moisture content of the air was a factor, certainly, but the big problem was my legs. They just didn’t want to run faster. I assume this is my own fault for not taking it easier on Tuesday’s trail run. A longer warmup might have helped, but my calves felt like they were going to either stop working or start cramping for almost the entire run, including the warm-up and cool-down.

I can’t decide if I’ve actually improved or not.

Here’s my first attempt at a tempo run:
Tempo1

And here’s this week’s attempt:
Tempo2

I definitely made a more gradual progression this week, but I also started at a faster pace. (There’s a weird spike where I was speeding up but my watch hadn’t caught up yet, so I overshot on the pace.) I figured it would take me about 1.5 miles to do a 20 minute progression, and I figured I’d shoot for five 0.3 mile intervals at 13:00, 12:40, 12:20, 12:00, and 11:40 paces, or thereabouts. I tried and I did a so-so job, overshooting and then undershooting the pace. (I also forgot to use the lap feature on my watch to separate the warm-up and cool-down from the tempo portion of the run, so I didn’t get the split information I wanted.)

I really don’t think I’m going to get very good at this unless I do these runs on completely flat ground, and I see little value in that when I look at my long-term goals. I don’t plan on running solely on flat ground. I think there’s still value in this form of speedwork (though I prefer intervals and hill repeats) and I’ll stick to the program, but it’s going to take me a long time to be able to settle into an exact pace that I want.