Going into this year, I thought that I was going to focus on the science of running -- heart rate, metabolism, speed, VO2 max, things like that. And, while I still find all of this interesting, they were getting in the way of what I really want to do -- RUN.
So, by the end of January, I had finally come off of a frustrating bout of bronchitis and saw clear what I needed to do. If I am going to be ready to stay "upright and moving forward" (my definition of running) for 100 kilometers, I need TIME ON MY FEET. Here are the basic principles I have developed:
- RunThisYear. This is my training wrap-around for the year. Last year, I overshot by 400 miles and had a great time running to the year 2413. The RunThisYear community is a great inspiration and support, and having this goal creates a gentle accountability. This year, I don't expect to overshoot by much, but we'll see how things play out. I'm trying to mix things up with when and where I run, which can have an effect on available miles.
If you are interested in Running This Year, you can find the group on both Facebook and Twitter. - Variation. I have to admit, I am still not as good as I would like to be about getting into the gym for cross-training and lifting. It's hard to pass up a nice day -- or a not-so-nice day. However, switching up speeds and terrain is keeping it interesting and I feel like it is giving me a descent variety of physical challenges. This is certainly an area to keep working on.
- The Long Runs. Ideally, my long run on the weekend will be around 20 miles. I have read that your long run should generally not be more than half of your total weekly mileage, so a 20-mile long run fits nicely into the 39 miles-per-week averaged necessary to reach 2,014 miles in the year. Also, I can't be gone all day and still do the other things that I want and need to, so it's a reasonable compromise. To be fair, I am also working in some longer ones and have been able to do 5 marathons and an 50 km ultra as official events so far. (Small potatoes compared to other Marathon Maniacs, I know.) And I'm looking forward to my first 12-hour endurance run in August at the Hamster Endurance Run in Bellingham, WA. My goal is to try to get close to 50 miles. Wish me luck!
- Doubling Up. When I did the 50-miler last year, one of the key bits of advice I heard from more experienced runners was the value of doing two long runs. My first weekend double with the marathons in February was an encouraging accomplishment. To be able to get up and go when the legs are not rested is a good building block toward a longer ultra. And, for me, my training has not been as much about speed as it has been about recovery. I have been very pleased that I consistently feel good the next day following a long run. Of course, I realize that this opens me for criticism that I could push more than I am, but I would rather enjoy the scenery than risk injury.
- Two-Fers. A bit like doubling up, above, but more compressed, the occasional two-a-day runs can tell the legs that they may be called upon even after a workout. Just because you sit down, doesn't mean that you are done running. Plus, I know that if I am doing a 10k training run, I will go harder than I would in the first 10k of a 12-15 mile run. So, while the long runs have their obvious benefits, I feel that the two-fers can help both physically and mentally.
- Fuel. You can't spend time on your feet without feeding and watering what is on top of them. And I continue to use my body as a personal laboratory for experimentation. I know, for example, that on a hot day, I can sweat off as much as 7 pounds running 7 miles. Fortunately, this sweat rate tapers, but in part because there is just not as much available after the first hour. This suggests to me that I am doing a reasonable job of pre-hydration, but also that I need to be very aware of the need for in-run hydration and electrolyte replacement. I have found that on a long run, if I give myself 16 ounces per hour, I stay pretty comfortable. I have also learned to stay away from in-race gatorade and such. The sugars are too for me, so I carry my NUUN with me and my stomach stays happy.I continue to experiment with solids, but so far, my go-to favorite remains Clif Bars.
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| Enjoying the Indiana Trails. |
I have been building on my mileage and made up for lost ground on my RunThisYear goal of 2,014 miles. My weekend long runs have been more uneven than I would like, but that's OK, too. Assuming that I stay on track to surpass 2,014 miles, I suppose my secondary goal would be to meet the average of running a 10k per day for the year. That would put me at 2,268 miles.
Happy Running!
