Taper Fun…..random thoughts……

It is a little over a week from the Surf City Marathon and I am as ready as I will ever be.  I have been in week two of the taper with a focus on dropping volume and increasing intensity.  If I could sustain this week’s pace (8:55 per mile) for the marathon I would be thrilled; however, I am a realist.  My PR in a road marathon is 4:42 which is a more respectable 10:46 pace and my final long run I was able to sustain a 10:32 pace.  If I can sustain that pace, I should finish in 4:35….a stone throw from my true goal 4:30.

Getting Mental Prepared

I find that there are certain things that have helped me get ready for any marathon or greater race mentally.  I like to get one new item for the race.  This time around I will be working with new socks. Ok, I know what you are thinking; however, I normally run with Champion socks I get from Target. 
 

However, last weekend we took the kids to John Muir Beach which gave me the perfect excuse to stop by the San Francisco RunningCompany.  The main purpose was to find out if they carry any FRS shots (looks like they have been discontinued – thanks Lance!); however, I was met by Jorge Maravilla one week after his win at the Bandera 100K (which I didn’t know until after).  I was able to ask about socks since I typically have problems with my Morton’s toe and the rubbing that normally occurs.  He directed me to the Injinji  2.0 mid-weight running toe sock. 

 I have heard a lot about these socks from the podcast and thought about trying them; however, have shied away from them.  However, with Way Too Cool following closely behind Surf City, I felt the time was right to try something out.  I have been running in them this week and so far so good, I love these socks.  I will post a review soon.

What I love about the San Francisco Running Company is the number of experienced ultra-runners there are that work there and there openness to talk shop.  I have been to other running stores and have gotten some poor running advice or the crazy look when I say I like to run longer distances. But just as it is common in the trail running community, everyone is there to support everyone, so it is easy to talk with even an elite runner in his shop without getting too star struck.

 So part two of my discussion with him focused on nutrition where I quickly found out that this is an area that he has struggled with in the past also but surprisingly is not on any crazy specific diet – only quality calories.  Simple but true.

The third stop, and again this kind of helps in the preparing mentally section, was to the M.H. Bread and Butter Cafe in San Anselmo for a wonderful loaf of bread.  This café is run by both Nathan and Devon Yanko who are ultra-runners themselves. In fact Devon has won the San Francisco Marathon a few times as well as was an Olympic Trials qualifier at the last Olympics.  I will have to say the baked goods here are the best in the Bay Area!  Our son Myles got a slice of carrot cake this time and with help from mom and dad quickly devoured it.  I also purchased a large country style loaf to eat over this week.  So yes, buying a loaf of bread to help with my carb loading has definitely help mentally prepare for Surf City.

Finally, I have been reviewing and going over mentally this race.  The great news is that I have run most of it as the half marathon.  I do have some question marks, especially from mile 3 to mile 8 which drops into what looks like a pit.  We will drive this section the day before after we stop by the expo.  I am pretty excited though.  Mile 2 to 3 is up hill so it should help temper me from going out too fast and knowing that I have to do it again at mile 8 going in the opposite direction should set up for negative splits, that is if I can keep a reasonable pace.

All in all, this has stacked up to be a good training session.  The only soreness is my Achilles, but that hasn’t stopped me slowing down.  I am excited to run!

Way Too Cool 50K 5 weeks later

So with all the focus on the imminent marathon, I am not forgetting Way Too Cool five weeks later.   In fact I was able to get a good training schedule from the Hal Higdon site that I will modify for my needs.  My main concern was the week directly after Surf City and not losing my endurance in recovery.  I am modifying the 4 week schedule with the 6 week schedule which allows for a good recovery, a nice build and even a taper for the 5 weeks.

Doing this research lead me to the Marathon Maniacs website.  I have heard a lot about this group over the years, and is definitely promoted on the Marathon Training Academy podcast; however, I never realized that the group is based in my old home town of Tacoma.  In fact, it is one block away from my old middle school.  What is even more exciting is that I would be able to qualify to be a Marathon Maniac if I am able to complete both Way Too Cool and the Diablo Challenge 50K 8 weeks later. The bronze level membership requires three events 26.2  miles or greater in under 90 days.  My three events will be completed in 78 days!

Really this is stacking up to be a great year of running.  Now queue the Beach Boys……I am ready to run Surf City, USA.

I Climbed Mount Kilimanjaro in December!

Source: www.smithsonianmag.com

I would have to say, for the most part, December training was some of the best training I have done in years!  I completed over 153 miles of running (I haven’t been over 100 miles in one month of running in 3 years) and that was with one week off for a flu/cold. I also climbed close to 20,000 feet, the most elevation I have climbed ever in one month!  That’s the equivalent of climbing Mount Kilimanjaro at 19,341 feet! 

I did have the benefit of taking a week and a half off for the holidays, and since we don’t participate in the festivities, it was pretty easy to wake up early with my wife and get the mileage in.  She also is training for the Way Too Cool 50K in March and is really working on building her base and endurance.

I will say, though my cycling during December was non-existent.   I normally put in between 150 to 250 commute miles per month; however, with the sub-arctic temperatures (in the 20’s and 30’s in the mornings – cold for this California boy) for most of the month, getting sick one week, and having the rest of the month off, well this means I will have to working back in this volume into my training in the short term.

So why all of the elevation gain when the first up race, the Surf City Marathon, is flat?  I am working on both strength an thinking in terms of the Way Too Cool 50K 5 weeks after and Diablo Challenge 50K in April.

This is the elevation profile of each race:

Surf City Marathon (February 2^nd)

Source: runsurfcity.com

Way Too Cool 50K (March 8^th)
 

Source: Way Too Cool 50K

Diablo Challenge 50K (April 19^th)

Source: Brazenracing.com

To be honest, I was a bit afraid that with my focus on trail and steep hills that my pace would be affected for road running.  I have made some gains in the past couple of months, especially when taking advantage of the Wednesday group runs.  However,  I found that my road pace has continued to drop, with the most recent 7.7 mile road loop on the Ygnacio Valley Canal trail averaging 9:22. Take out the first mile “warm up” and the pace is 9:02.  Much better than the 9:47 that I had settled into.  So the trail running actually helped instead of hurt this time.

While I felt that I might have bit off more than I could chew with this schedule, it is looking more and more as if things are going to work out fine.  Let’s see how January goes.

Diablo Challenge 50K Race Strategy

The Diablo Challenge 50K is here!  And I am so ready.  The weather looks like it might be slightly cooler than last year which is good; however, we are much better prepared (mentally and physically) for the heat.  

Last year attempt at the 50K, we were coming into the race with injuries from the Napa Marathon a month before as well as reduced training. I was also mentally not in the game being unemployed much of the month (I actually started work two days after the race).  Combined with temperatures in the 90's, we received our first DNF.

This year, we have followed closely with our training plan, even with my toothpick and calf injuries back in January.  The result has also been a much improved trail half marathon time (Trail P.R. at Lagoon Valley) as well as my 5 mile training runs moving closer to a 8:30 pace (Road half marathon PR pace). 

Taper Strategy

One modification I did to the training this year, however, is adjust my taper strategy.  In the past, when we were training for our marathons, we followed a two week schedule which greatly reduced both our volume and intensity.  In fact, we typically would do no running, and I would cut out my bike commute.  For the 50K, I have followed more closely with a three week plan, again reducing the volume; however, I have implemented an increased intensity taper.   After doing the research, a low volume high intensity taper actually helps maintain (or improve) your fitness since you have already built up your endurance.  This also allows your muscles to heal any micro tears that have developed over time on long hilly training runs.

I have noticed over the taper that my 5 mile times, and more specifically mile 2 to 5 improving dramatically.  I am interested in seeing how this will affect my race day performance.

For more references on long distance tapering (marathon and greater), I found these resources very useful:

·         How to Begin Tapering Prior to an Endurance Competition

·         How Much Should You Run – Tapering

·         Taper for Endurance Athletes

·         Not So Easy

·         Tapering for the Marathon

·         Tapering for Endurance Runners

Race Day Strategy

My wife and I have decided to run separately, since much of our training during the week has been as such.  My main concern is getting caught up with the other runners, so I have set the following goals in place:

1.  Run my own race - Since I will not be running with my wife, I know it would be very easy for me to get caught up with the other runners around me.  So I am going to stick with my strategy, keep my pace and meet my goals.

2.  Finish the 50K - I left a job to be done last year, so I will not jeopardize finishing this year.

3.  Reach the halfway point in 3 hours – this means that I will be averaging a 12 minute mile, which is very doable; however, most of the elevation gain is in the first half.  More specifically the toughest climb is begins at mile 3.  The main reason for this goal is to beat the heat.  

4.  Reach Curry Station in 2.5 hours - I know the remaining climb from mile 15 to 23 has a lot more shade, so I should be good to go heat wise. Curry Station is my line, where I know that no matter what I will finish.

5.  Since I have a goal to finish in 8 hours, this means that I will be giving myself another 2.5 hours to cover the final 8 miles, which is mostly downhill but is also fully exposed.  I do expect an adrenaline rush though since the final 8 is in Beth and my training grounds.  I also plan that my strategy up to this point will allow me to have enough reserves to kick in.

6.  “Plan to flow and know how to flow when it is not going to plan.” – Jimmy Dean Freeman – To flow means go.  So keep going ! In other words, if something happens and I need to alter my strategy to meet goal #1 and #2.

Now that is my 8 hour strategy, which should have me finish in the middle of the pack.  In reality, depending how I feel I hope to shave off an hour on using the uphill portions for mini recovery spots so that I can run down Wall Road.  So my stretch goal is 7 hours. 

For more great information on race strategy:

•  Trail Runner Nation Podcast: 4 Keys to Race Execution
• 4 Keys to Ironman Execution (as discussed in the above Podcast)

With the heat planned for tomorrow, I will definitely be running with two water bottles.  I also plan on taking extra trail mix and focusing on picking up trail mix and GU at each aid station. 

Also Mr. and Mrs. Notthatlucas introduced us to these awesome cooling bandanas that when exposed to water, keeps cold.  We both have one, so they will be well used tomorrow. 

And while I am bringing my IPod, I don’t plan using it until I begin to have problems. 

And one last strategy I learn last week listening to the Max King interview this week, if I need to go…do it at the bottom of the hill.  You are more likely to catch up with other runners on the uphill than the downhill.

So the race starts at 7:00 and we need to be at the buses at 5:30 so I hope we get some sleep.  I can say I am pretty excited about this race.  If all goes well and I meet the 8 hour goal, our next run will be the Big Basin Redwoods 50K (or marathon) in the first week of June, followed by Brazen’s 12 Hour July 6^th.