trail running

Zumbro 17 Training: Week 1

Not the best training week, probably not worth even logging, but here it is.

Monday: 5 mi, treadmill, 131 bpm
Tuesday: 4.5 mi, treadmill, UMTR hill challenge, 132 bpm
Wednesday: rest (traveling, hotel treadmill out of commission)
Thursday: rest (sick)
Friday: rest (sick)
Saturday: rest (sick)
Sunday: 6.8 mi, trails (Hartley), 137 bpm
Total: 16.3 mi

Not at all where I wanted to be. Wednesday I had a bad headache off and on throughout the day, which I attributed to a lack of coffee. Thursday I had plenty of time to work out, since I was traveling and then worked from home, but I hadn’t slept well at the hotel, so I thought I’d take another rest day. Friday I was still feeling run down, with a slightly stuffy head and chills, so I rested and skipped the hockey game I was planning to attend. Saturday I probably could have gone for a run, but decided to be lazy and also play it safe.

I realize that this is contrary to how most runners behave when not feeling well. Most runners seem to suck it up and get out there unless they physically collapse and cannot run. I’m not very good at sucking it up. However, I also know that Friday afternoon I was sitting in my office, cold, unable to concentrate, and that’s a sign I should be resting. I wasn’t 100% back to normal on Sunday, and had some trouble keeping my heart rate down, which was another sign that I had done the right thing.

I am a bit bummed I didn’t have a nice 30-mile week to start off the training cycle, but I also feel better physically and mentally. A few days off my feet allowed some of the tiny little aches to go away, and overall I feel a lot stronger, and ready to tackle what should probably end up being more than 30 miles for week 2. Knock on wood.

Zumbro Kick-Off

Yesterday was the beginning of my 12-week training cycle for Zumbro 17. I am pretty excited! It feels nice to be training for something again. I put in a decent base-building month or so, averaging 29 miles/week over 5 weeks.

Surprisingly, there aren’t a lot of 17 mile racing plans out there! It’s unfathomable that this uber-popular distance would get such little attention. I created my own plan, starting with the Hal Higdon intermediate half marathon plan, but making some minor alterations.

I’m still moving ahead with MAF training. My hope is that I will see some real improvement with this training once the weather is milder. I need to be patient. The only speedwork I’ll be doing is hill work, and I’ll be sticking to the same max heart rate goal.

For strength training, I am trying to do the Myrtl routine at least a few times a week. It has really helped the funny little twinge I get in my hip from time to time. I’m going to try to mix in yoga, push-ups, and planks when I can, but make the Myrtl exercises my priority.

I need to make some dietary changes, but I haven’t quite decided what to do yet. I need to muster up the energy to plan and pre-make lunches, to start. Since I am working full-time now, rather than juggling school and work, I have more of a routine, but I’m also a lazy eater, I just eat what’s convenient. I don’t see that changing too much all at once.

I have two vacations planned during the training cycle: a five-day trip to Florida at the end of February, and a four-day trip down to the Twin Cities for the NCHC hockey tournament mid-March. I plan to make those both cutback weeks and go with the flow. My family doesn’t need to wait around while I run for 4 hours. I also don’t want to run for 4 hours in Florida; I won’t be acclimated.

Speaking of the weather, today is the last really awful cold day in the forecast, so I’m looking forward to getting outside to do some runs later in the week. I’ll be back to double-digit runs in a few weeks, so I need the nicer weather to continue!

Year Two

Here’s to a year of running seriously!

I rang in the new year this year by “summitting” Ely’s Peak. It was unpleasant. I was in knee-deep snow at times. I only “ran” 2.3 miles. I can’t say that there was more than a half a mile of that that I’d consider actual running, sans quotation marks. It took an hour.

2015 was a pretty good year for running (for me): I ran 1193 miles, completed 6 races and volunteered at another, and lost 20 lbs. It was a good start.

In 2016, I want to be a bolder, braver runner. I have goals to that effect. My must-achieve goals are:

  • Become an ultramarathoner (at the Wild Duluth 50k)
  • Get “redemption” at the Park Point 5 Miler (by running much faster)
  • Be more social (by meeting other runners, joining UMTR, participating the NMTC races this summer, and volunteering)

I have some stretch goals, too.

  • Run a 5k under 30 minutes
  • Complete a whole cycle of aerobic/MAF training
  • Eat better

Some are more achievable than others, obviously. I have to eat better, but I am not sure if I can develop overall “better” eating habits in a year. I’m not even sure what that means. I do have to figure some stuff out, food-wise, before the fall. Otherwise completing 50k is going to be rough. Well, it’ll be rough anyway, but I need to be as prepared as possible.

I don’t know if the 5k goal is possible but I also don’t care, I am going to try.

I have three goal races. I’ve had these tentatively planned as goal races for awhile, but I wasn’t sure if I was staying in Duluth or not. The goal races are:

I plan on running other races, of course, but I will be following specific training plans for those three. If I don’t get in to the Superior 25K, I’ll make the Zumbro 17 my spring goal race, as I am already signed up.

These are all big dreams and nothing more at the moment, but I’m already working to lay the foundation for success this coming year. I hope to stay injury-free, motivated, and happy!

Dashing Through the Snow

I returned to the Superior Hiking Trail yesterday, starting at the Magney-Snively parking lot and heading toward Ely’s Peak.
SHT
It was a bit magical, you might say. At least, the scenery was.

The run, on the other hand, was not very pleasant. I ran just over 5 miles and it took me a little over 2 hours. Yikes. I mean, I’m slow. But I’m not that slow. I was planning to go to Ely’s Peak and back, and that didn’t happen. I was chasing daylight by the end, and probably had about 15 minutes or so left before it started to get dark. I should have brought my headlamp, but didn’t. I did have my phone with me just in case I needed a flashlight.

I wasn’t breaking trails, but they weren’t nice tamped down trails either. I didn’t expect they would be, but I also didn’t expect it to be so physically taxing to run in snow like that. It’s still preferable to running in sand, but I felt pretty worn out.

I wore my shoe chains (which have corroded a bit on the surface, so we’ll see how long they last before they break), which helped me dig in. I felt a lot more confident bombing down hills with the added traction. I did slip once but I was trying to take too big of a step up and the snow gave way.

I might have to rethink some of my trail running plans for the winter. I mean, obviously running at Hartley or Bagley will be no problem, but going off the beaten path is going to take more effort than expected. I read somewhere (I would link the article if I remembered where) that running trails in the winter should be based on time rather than distance. So, if my training plan calls for 10 miles, I should run for the time it would take me to run 10 miles on dirt, and I’ll get the same benefit. Right now I’m not training for anything, but it’s something to keep in mind. I certainly felt like I ran more than 5 miles, which was unfortunate since I was tired for the 10:20 showing of The Force Awakens.

I ended the week with 27.7 miles, which is about where I want to be for a base. However, I also took two weeks off from running, so that’s not where I wanted to be for a base. I still have a few more weeks before I start my spring training cycle, so I’ll have at least a month’s base to start from. I’m enjoying this unstructured, relaxed running, but I also kind of miss training for a race. Let’s see what I think in mid-March when I’m panicking about whether or not I’m prepared for the race that’s only a few weeks away.

A Chill in the Air

Well, getting some warmer running tights or a base layer for underneath them just rocketed to the top of my shopping list.

I had a great run today at Hartley, hitting three of my favorite trails (Guardrail, Rock Knob, and Root Canal) and ending up with 7.5 miles. It was slow, an average pace of 17:47, but there were some really chewed-up trails rutted and covered in ice. I assume this is because people were biking on them when it was wet and muddy. So with the icy/slippery parts, plus my generally cautious nature, I wasn’t exactly flying down the hills. It’s probably time to start putting the shoe chains on.

I felt great for most of the run, enjoying the scenery and grateful to be outside rather than stuck on the treadmill. Toward the end, my hands started to get cold and my plan to try to eke out 8 miles was cut short. It was a good decision, because I got cold fast.

As I was driving to Hartley, I was concerned I wasn’t wearing enough gear. For a shorter run, those concerns were unfounded, but it turned out I was right. I had a short-sleeved tech tee, a hoodie, a pair of medium-weight running tights, a pair of short shorts layered over the tights, over the calf socks, gloves, and a buff worn as a headband. It was in the low 20s F, so kind of on the borderline of when I like to add more clothing.

What I really needed was another thin layer on top, and another layer on the bottom. I discovered this when I was showering; the skin on the backs of my arms, my sides, and the front of my thighs was bright red. My thighs definitely had the worst of it, as they were itchy, too. I probably should have waited longer to get in the shower, but oh well. I’m still feeling a bit cold, but I also keep my house kinda cold.

So, I’ve concluded I need warmer running tights, another layer for underneath the tights, or possibly both, depending on what kind of temperatures I’m running in as we get into full-on winter up here. If I come up with a good solution, I’ll pass it along.

Ease On Down The Treadmill

Well, two days of running in a row, hooray for me!

I ordered a headlamp and reflective vest today. I was going to pick both up at the store this evening after my (one and only) final, but they didn’t seem to have any good headlamps (only cheapo ones) and they only had one running vest left that wasn’t the right size. So I found a couple deals online and I have free 2-day shipping from Prime, so now I can run outside in just a few days!

The treadmill is unpleasant, and my body already hurts from it, specifically my hips. I’m not doing any speed work and not pushing at all, to try to minimize the stress on my body.

Monday I was absolutely dying of boredom, running at a 3.8 mph pace for 4 miles. And I was so hungry I whined aloud about it at several points. My cats were terrified. Yesterday was a lot better because the Wild were winning.

I found myself wanting to push the pace up a little (especially since I had mileage goals, rather than time goals, for the workouts) or lengthen the workout, and I held myself back both times. I took two weeks off, I can’t go from zero to 30 mpw the first week back. So, I can pat myself on the back for not overdoing it.

I can’t pat myself on the back for the poor time management that forced me to miss one of my last weekday afternoon workouts. I could have gone trail running, but instead I had to study. I had plenty of time to get started studying for the exam, but started Monday night, then didn’t get up til 10:30 or so on Tuesday, and then realized I had a lot more studying to do than I thought. So there was no chance for the 6 mile trail run I thought I’d do from about 12-2 (test was at 4). Alas. I won’t get another chance at a trail until Saturday.

My HOPE is that the precipitation we are supposed to get over the next few days is solely snow, and not rain. I’d rather have snow on the ground than ice/cold mud on the trails. We’ve gotten far too much rain, and it makes me nervous, especially since I drive over the high bridge for work, and don’t feel like driving over it when it’s slick with ice.

Ah, winter. Welcome back.

Cold Weather Gear Wish List

I’ve been getting outside to run on the weekends, but stuck inside during the week. I’ve noticed a couple things: first, it’s cold, and second, the treadmill is really rough on me. I need cold weather gear that will help me get outside during the week, and will keep me comfortable once it starts to get REALLY cold. While the 20s and teens might feel frigid right now, they’ll feel balmy in a month or so.

The next 2 weeks are going to be light on running as my semester winds down. I am digging in on the final touches of my capstone project, and running is going to take a backseat.

High Priority:
A new pair of gloves
Heavier-weight running tights
Head lamp
Superior Hiking Trail Membership
Upper Midwest Trail Runners Membership

I need a headlamp ASAP. I looked a bit on Black Friday but didn’t buy anything, so I need to get on that like, this weekend. For the gloves, I really need is a glove-mitten hybrid, but with fingerless gloves. I want the extra warmth a mitten provides, but I need dexterity to open up food on long runs. I don’t know if such an item exists. I’ll report back. My current running tights aren’t warm enough, and I end up with frigid thighs. I need some new tights, or a super slim pair of long underwear, otherwise I’m going to be rocking the shorts-over-tights look again.

The two memberships are important because I need to stop being such a lone wolf. I need to give back to the trails I’m beating up with my feet, and I need to meet some other runners and be more social.

Medium Priority:
A new sports bra
New hose for my hydration backpack
A heavyweight running hoodie

I didn’t use my hydration backpack in the summer because I used handhelds, but in the winter I will use it because I also cross-country ski, and one cannot use hand-held water bottles and cross country ski. It just won’t work. I’m still in search of a sports bra model that I like, so I’d like to pick up another one and continue the search while cutting down on laundry.

The running hoodie might be medium-priority, but I’ve already got one picked out. I’m getting this lovely maroon one from UMD Stores for myself once I accept a job offer. Whenever that might be. Although I need to make sure it has secure pockets. If not, I need to find a hoodie with zippered pockets.

Low priority:
Another pair of shoes
New socks

I have a coupon for shoes, so even though this is low priority, I’ll probably use it. I want to try some true trail shoes. And I guess I want to try out some different types of socks to see what works best for me in winter.

You can see my summer gear wish list here, and note that some items are on both. A headlamp for all seasons, please!