running

Zumbro 50 Training: Week 3

Monday: 7.7 mi, trail (Hartley)
Tuesday: 6.3 mi, paved trail (Lakewalk)
Wednesday: rest
Thursday: 6.8 mi, paved trail (Lakewalk)
Friday: 5.6 mi, paved trail (Lakewalk)
Saturday: 5.3 mi, trail (Hartley)
Sunday: 15.2 mi, paved trail (Lakewalk)
Total: 47 mi

Once again, I missed the 50 mile mark. However, almost every run this week was done in very cold temperatures. The only nice days were Monday and Sunday, and Sunday it was still only like 10-11 F, so my standards are very low right now.

I ran on trails for the first time since Wild Duluth! It was very pleasant. Monday was my first time back at Hartley since the huge windstorm last summer that wreaked havoc on the park. There are some noticeable bare spots (although they were also in the midst of a project to thin out the trees, so I’m not certain what was due to that project and what was due to the storm), and there are a lot of downed trees still visible off the trails. I might be imagining this, but I think some of the trails have been re-routed a bit. There seems to be about a mile (maybe more) chopped off of the Root Canal – Guardrail loops, when I compare last year’s running log to this year’s. It stinks if that means there’s still significant trail damage to deal with. It stinks on a more selfish note because that means it’s harder to get a longer run out of the Hartley trails, especially since some of the trail system is converted to nordic ski trails for the winter.

The good thing is that I’m much faster on these trails than I used to be. I never looked down and saw a 20 minute pace (unless climbing a hill). Hooray! I made a good choice to focus on speed for awhile. Well, I didn’t really focus on speed, rather I focused on running terrain that doesn’t naturally slow me down.

Most of the week, I ran in frigid temps, sometimes below 0 F. Yes, I am a total bada$$. I’m not even going to pretend to be humble. I bought new gloves (they were very expensive but TOTALLY WORTH IT, my hands are never cold anymore), a pair of long underwear bottoms, and a balaclava on my rest day. I was able to survive running on Thursday and Friday in the bitter cold, although my butt and thighs were still frozen. I can’t seem to figure out how to fix that. Even wearing shorts over my three layers of pants isn’t working. I might have to try wearing some pants that aren’t tights. The balaclava is ok. Even with the breathing holes over the nose/mouth, my glasses still fog up. I have to pull the nose/mouth covering down, which defeats the purpose of the balaclava. A few times I ended up having to take my glasses off and carry them, because I needed to warm my face. Surprisingly that did not end up with my glasses getting crushed under my foot after I dropped them.

Sunday’s long run went ok. I would like to run a long run NOT on the Lakewalk, but with the condition of most sidewalks and roads, that isn’t going to happen anytime soon. If it is warm enough I could do a trail long run, but when it’s cold, I need to finish the run as quickly as possible. It actually felt decent out for most of the run, and I never truly felt COLD. However, my water bottle did freeze up and become useless after about 2 hours. I dropped it at my car after 11 miles (and swigged a few glorious gulps of vanilla Coke) and finished up the final 4 miles without anything in my hands. It started snowing at that point, stinging little pellets that have left me with a red nose this morning.

I’m vacillating between confidence and pessimism regarding my ability to cover 50 miles on foot. I’ve got 13 weeks to go, but so much can happen between now and race day – illness, injury, mental fatigue, major life events, college hockey national championships (ok that’s a major life event). No matter what, as long as I keep working and training like I am going to run this race, I will benefit, even if I am in Chicago instead of the Zumbro River Bottoms on April 8th.

Room to Grow

2016 was a marvelous year for me as a runner. I ran farther and more frequently than I ever have in my life. I ran faster than I have run in over a decade. I became a marathoner and an ultramarathoner.

While 2016 was marvelous, 2017 has the potential to be even better. I don’t like to set running goals for the entire year, because I know they can change based on my own personal whims. Maybe I won’t feel like running a certain race or focusing on a certain distance. I thought at the beginning of last year I would PR at the Park Point 5 Miler, and I ended up choosing not to run the race, instead focusing on a marathon I ended up not running. Although I don’t want to set goals for the year, I do have some general principles I’d like to follow.

In 2016, I ran 228 times for 1537 miles, or thereabouts. My GPS watch isn’t always very accurate. My average pace over all of that was 16:38, which is better than I expected. It’s partially better than I expected because originally when I was working on my spreadsheet, I had entered a time wrong. Instead of 0:59:31, it said 59:31:00. So originally my average pace for the year was 18:54. Good thing I double-checked.

Since I ran 228 times, that means I didn’t run 136 times. That equates to about 2.6 days off per week, but that’s not really how it worked out. I had several long stretches without running, largely due to illness or due to mental fatigue/laziness.

I raced 9 times, did not start twice, and had no DNFs. I am actually surprised at how few races I did – even if I had run all of them, that’s still only 11 races. I lowered my 5K time three times this year, culminating with a 29:21 PR at the Jingle Bell 5K, finally completing one of my major goals (a sub-30 5K). Both DNSs were due to lack of sleep.

I spent a lot of money on running last year. I don’t really know how much, but it was a lot for a hobby that seems so minimalist. My treadmill broke. I went through I think 5 pairs of shoes. I ate a lot of gels. I found an electrolyte tab I like.

When I think about what I’d like to achieve in 2017, I have some fairly simple ideas. I’d like to run more miles. 2000 seems like a nice round number. If I don’t run 2000 miles in 2017, I won’t be sad. If I run fewer miles than in 2016, I’ll most likely be disappointed (who knows, maybe something fabulous will arise that will take my attention away from running?).

I’d like to have fewer rest days. Not by a lot, though. 37% of my days in 2016 were rest days, I’d like to bring that down to about 30%. I’d like to minimize unplanned extended breaks (defined as 7+ days) from running. I want to be able to add in planned extended breaks (like after a goal race). I’d like to say I’d have no unplanned extended breaks, but work travel sometimes pops up, and I don’t always have the time or energy to exercise while traveling. And of course I get sick sometimes.

On that note, I’d like to avoid getting sick. My extended breaks from running due to illness are all due to respiratory illnesses. I don’t really know how to fix that beyond getting adequate sleep, eating well, and washing my hands a lot. I already wash my hands, but the other two I can work on. I started using a generic immune-boosting effervescent tab after long runs or on days I feel more run down. I’m trying to eat better. We’ll see. Most of my one-off days due to illness are from stomach issues (which are generally minor/overblown by me). Eating better will help with that, although generally I end up missing a planned rest day rather than adding an additional rest day when those problems arise.

I’d like to run faster. Responsibly and sustainably. That’s probably going to happen naturally, since I won’t be hindered by such strict heart rate zones. I still plan to run easy most of the time.

I’d also like to be smart about how I spend my money. I’m going to try tracking my running-related expenses this year. I like making spreadsheets so this should be no problem. The only things I won’t track are gas (too much of a pain to figure out mileage) and food that isn’t running-specific (i.e. I will track gels but not bananas, electrolyte tabs but not delicious nectar of the gods vanilla Cokes). The actual transaction also has to occur in this year, so the jacket and running tights I ordered with my holiday gift cards don’t count, even though I don’t have them yet, because they were ordered in 2016. And they need to hurry the f up and get here, because it is gonna be cold.

As for specific goals, I like to stick to setting them by season. Naturally I have races picked out for the whole year, but I did that last year too, and then I changed things up quite a bit. I’ll set my spring (well, spring and late winter) goals in February or March. My goal right now is just surviving January.

Zumbro 50 Training: Week 2

Monday: 5.4 mi, paved trail (Lakewalk)
Tuesday: rest
Wednesday: 8.1 mi, road/trail (Lakewalk and Park Point)
Thursday: 4 mi, paved trail (Lakewalk)
Friday: 9.2 mi, road (UMD campus)
Saturday: 7.2 mi, road (Park Point)
Sunday: 13.7 mi, paved trail (Lakewalk)
Total: 47.6 mi

Monday’s run was tough, because of the ice storm on Christmas. It was really slippery, so I just took it slow and hoped for the best. Monday night I ate some frozen pizza that gave me horrible indigestion so I was down for the count on Tuesday, which was annoying since I had the day off, my final day off before I returned to work… for 2.5 days. So glad I hoarded my meager vacation days so that I could have a nice long time stretch of time off at the end of the year to just chill out.

Running on Wednesday was just as frustrating as it was on Monday, possibly worse, since people still had not cleared their sidewalks or salted them. The sides of the streets aren’t plowed very well either, so I had basically nowhere to run that wasn’t slippery, slushy, or covered in ankle-deep crusty snow. Only like 3.5 more months of this!

Friday our office closed early, so I thought hey, I’ll get out and run while it’s still light out! This didn’t happen. I farted around at home for awhile and then had to go out while it was snowing. I ran to campus and then did some loops through the streets on the campus, because the sidewalks are pretty well-maintained compared to the rest of the city.

Saturday I zipped through a run on Park Point as best I could (still a lot of shoveling issues) so I could get home in time to watch the USA-Canada World Junior Championship game (spoiler alert: I did not get home in time to see the whole game). Sunday I was similarly pressed for time. I planned on running 17 miles to kick off 2017, but I chose to sleep in (I was really tired and if I’m tired in week 2 of training, I’ve got to re-evaluate) and had to get my butt in gear to even run the 13.7 (the entire length of the Lakewalk, both ways) with enough time before I went to see Rogue One with my family. (Still a good movie, not as good of an experience as last time, since there were a bunch of kids in the theater and they wouldn’t stop asking their parents questions about the movie. It’s PG-13 for a reason, people.)

I’m still undecided about signing up for the race, but I am in the lottery now for the Superior Spring 25K and the Moose Mountain Marathon! I really hope I get into both, I am looking to have a nice PR in the 25K, provided it is not 80 F again. And heck, even if it is 80. I’ve almost forgotten what warm weather feels like.

A Conversation With My Boss

Via email

Me: I ran by your house the other day!
Boss: Cool, did you see the coyote, it’s been hanging around.
Me: Um, no, but now I will be much more nervous about running on the Lakewalk!

Great. Now I’m going to feel super safe running the upper part of the Lakewalk after dark. I guess I should be thankful to her for the warning! I’m running out of reliable routes, between wild animals, unshoveled sidewalks, and poorly plowed streets. I’m starting to wonder what will break me first this winter: the cold or the monotony?

Zumbro 50 Training: Week 1

*Remember, I’m not yet committed to this race. Getting closer every day, but we’ll see what happens once the deep freeze sets in.

Monday: 6.4 mi, paved trail + road (Lakewalk + Park Point)
Tuesday: 8.2 mi, road (Park Point)
Wednesday: 6.6 mi, road
Thursday: 15.2 mi, paved trail (entire Lakewalk both ways + a little extra)
Friday: 8 mi, road
Saturday: rest (holiday travel)
Sunday: rest (holiday travel + horrible weather)
Total: 44.4 mi

Biggest running week in awhile. Probably not a good idea, I am sure, but they’re not extremely challenging miles. I haven’t run on a technical trail in quite awhile, although that’s got to change soon.

I bitched about winter running in my previous post, as it’s been affecting my runs quite a bit. Running over unshoveled sidewalks, running on busy streets because the sidewalks are impassable for a block – or more! It sucks, and it’s limiting my routes. I’m going to be so sick of the Lakewalk in a few weeks.

I have been running with my trail shoes, as they have lugs for traction on the bottom, which have been sufficient so far. I haven’t tried them on a snowy trail yet, so I may need to replace the chain grippers I had last year, but I’d prefer not to. I received some gift cards for Christmas for trail gear and shoes (from REI and Austin Jarrow, my fave local running store), so I’ll be stocking up on gear for the winter. I may or may not buy snowshoes, I haven’t decided.

My first long run in awhile went relatively well. It hurt a bit, that’s for sure, but the time really flew by. I carried a water bottle for the first time in a long time, and for awhile couldn’t figure out why I was so off balance – I thought I had vertigo. Turns out it was the sloshing of the water in the bottle. I ate gels for the first time since Wild Duluth, which went well. I was concerned my stomach wouldn’t be ready for them but I had no issues. I do have to make sure to carry them close to my body to prevent them from solidifying. Opening gels with gloves is also much more annoying than opening gels in nice warm weather with free hands. My gloves got a little sticky.

I originally planned on running 4 or so miles on Saturday before we headed down to the Twin Cities for our whirlwind Christmas tour, but my back was stiff and I didn’t want to push the miles. 44 was enough, 4 extra miles wasn’t going to have any benefit, and I was going to sit in a car for 2.5 hours.

15 more weeks to go. I haven’t set my “drop dead” date for signing up for the race. I think that’ll come after my first huge back-to-back weekend.

Things I Took For Granted

I love winter in some respects. I love the frigid days we had here in Duluth last week, with a bright orange sunrise and sea smoke in the harbor. I love watching snow fall. I love twinkle lights.

Running in the winter just sucks, though. There are so many things I took for granted this summer, that I’m realizing as winter progresses. Yeah, I ran last winter, but I wasn’t training for an ultra. I started to list them all in my head during my long run on Thursday.

  1. Seemingly endless daylight.
    I could dawdle around the house for a couple hours after work and still get in a decent run before dark.
  2. Minimal clothing.
    I have to pile on the clothes in the winter, which means more laundry, fewer options for what I can wear, and less freedom of movement. I don’t have to wear gloves in the summer, which means I have more dexterity for opening gels, adjusting my clothes, fiddling with my watch, etc.
  3. No fogged-up glasses.
    When it’s really cold and I’ve gotta cover my face, my warm breath fogs up my glasses. So then I have to uncover my face. And then I get frostbite, which reminds me…
  4. No frostbite and less risk of hypothermia.
    Hypothermia is of course possible even on warmer days, but no one can get frostbite in 55 degree weather. My skin is miserable right now.
  5. Less mucous.
    My nose runs while I’m running in any weather, but it runs a heck of a lot more in winter. Then my snot freezes.
  6. I’m not tired and cold for hours after running.
    Sometimes in the winter, I just can’t get warm. I’ll feel fine while running, but then I get chilled once I come inside. It makes me sleepy, and then I’m basically useless the rest of the day. I feel that way right now, in fact.
  7. Trails and sidewalks are accessible.
    Certainly, after a big rain, trails get muddy or water crossings get treacherous. But some trails or trailheads aren’t reachable due to snow, roads are icy, and people don’t shovel their sidewalks. Yesterday I ended up having to run on the road on Woodland because the sidewalk near Glen Avon rink was completely unshoveled; I’d have been running in knee-deep, filthy snow. Most of the sidewalks on Arrowhead between Woodland and Kenwood aren’t shoveled; they’re passable, but it’s tough going. My route options are getting more and more limited as winter progresses.
  8. So many races!
    There are multitudes of races in the spring, summer, and autumn, but nothing in winter. Obviously because it’s cold, and clearing the course is a pain, and fewer people are interested, and there are greater liabilities for race directors; I get why there aren’t more races. But I wouldn’t mind having a tune-up race in late February/early March. It’s possible, of course, but I’d have to travel somewhere warm, and I’m not going to do that just for a race.

I’ve still got about 4 months to go before it’s warm again (and that’s being optimistic!), so I’m just going to have to deal with it, but next time it’s 90 degrees and cooler outside than it is in my house, I need to pull up this post and remind myself of how much worse it could be.

50 or Bust?

Today I’m embarking on the first week of training for either a slightly under-trained Zumbro 50, or an extremely over-trained Zumbro 17. I’m still not sure.

I hate to equivocate, but I am really uncertain about my ability to put in the mileage necessary, and to stay healthy for 16 weeks in a row. However, I do want to be transparent about what I’m doing. There’s no reason to be secretive about a goal, just because I might not make it. Of course I’m setting myself up for failure by not committing 100% to the race RIGHT FREAKING NOW, but I’m being honest. Last winter, I was sick for like 8 weeks straight. I trained through some of that, but I also had long stretches of time with no running. I ran Zumbro 17 in the midst of that illness (and on about 2 hours of sleep), but that was 17 miles. (Well, 16.7.) Running 3x that distance, starting at midnight, in who knows what weather, is entirely different.

I’m a bit concerned about ramping up the mileage after several weeks of very low mileage, but I have several days off this week, it’s warmed up considerably (I ran 5.6 miles yesterday in sub-zero Fahrenheit weather), and I am feeling pretty good. I don’t have any nagging pain, I’m not mentally beaten up from running, and aside from a bit of a runny nose and some sneezing most likely brought on by poor air quality in my house, I’m not feeling sick.

My goal was to loosely follow the plan laid out in Hal Koerner’s book. I was going to use the plan from Bryon Powell’s, but I can’t figure out where I put that book. It is probably under my bed or under my couch. I’m a slob, but I’ve come to terms with it. It prevents me from having too many houseguests, so it’s got its good points. Hal’s plan is far too ambitious for me, but I’m also hoping to just finish the race before the cut-off, not win.

I’m under no illusion that I can half-ass this training the way I did with Wild Duluth and Moose Mountain. There was a lot of winging it, mileage-wise. I made virtually no changes to my nutrition. I haphazardly did strength training. I didn’t concentrate on sleep or stress management. And I didn’t have to worry about when I ran because it was decent weather most of the time and there was lots of daylight. If I am able to successfully complete the Zumbro 50, it will be because I was able to eat well, run well, sleep well, and live well. It will be life-changing in a way that running a marathon and a 50K were not.

I am really, really excited to see what happens.