Taper madness: Keeping my sanity

Before I started running longer distances, I just assumed the most difficult aspect of the entire training and racing cycle would  be the actual race or the amount of miles that are required to be ran before race day. Turns out I was dead wrong.

The taper has turned out the be the most mentally and physically exhausting part of the cycle for me.

The reduction in mileage and intensity can really play tricks on my mental well-being. Running is as much a mental health activity as a physical activity for me. It gives me an opportunity to unplug from other aspects of my life and process things without outside distractions. I do some of my best thinking while running.

At the peak of the training cycle, I run between 6-8 hours per week. Last week I ran 4 hours total and this week will probably be 2-3 hours. Add in the additional anxiety of the actual race (I haven’t done this enough to NOT be anxious about all the choices that need to be made), it leaves me a little scatter brained.

4 more days until the Portland Marathon…

Any tips for keeping internal peace the week prior to raceday?

Altra Lone Peak 1.5 Review

A few weeks ago I was in the market for a new pair of trail shoes. I always seem to be struggling to find a shoe that has a wide enough toe box that keeps the sides of my big toes happy on long runs. There may be something in my mechanics that cause me to rotate and push-off them, I’ve had a few people look at my stride and none of them have been able to see anything..So I will continue to blame my shoes.

Altra Lone Peak 1.5

Altra Lone Peak 1.5

I went down to Footzone and told them all I cared about what finding a wide toebox trail shoe. They brought out some of the usual shoes; Brooks, Nike’s, and New Balances but none seemed to meet my feet’s needs..That was until the brought out the Altra Lone Peak 1.5’s.

When I first put them on they almost felt like slippers. Roomy and soft. Plenty of room in the toe box and uppers that were snug but not too tight. I plopped down my $110 and gladly took off for my runs.

Altra Lone Peak Soles

Altra Lone Peak Soles

A few weeks later, I have about 130 miles in them and have used them for all my long runs and my first 50k last weekend. Overall I think this is a great shoe, no major complaints and they are still as comfy as the day I bought them.

They are a 0 drop shoe which is a difference from the typical 4mm drop in the Saucony’s that I was wearing. I didn’t think 4mm would be much of a transition, but I have noticed some tightness in my ankles and calves. I still rotate in my older saucony’s on shorter runs to hopefully keep the strain on my achilles to a minimum and let it get used to the additional strain.

There are a couple unique design features that the Altra Lone Peak 1.5’s have.

1. Trail Rudder – This is a piece of sole at the back of the shoe that supposedly helps you stay in control while on the downhills, I honestly couldn’t tell the difference. One thing it may offer is reduced debris that gets flicked up into your shoe.

Altra Lone Peak Trail Rudder

Altra Lone Peak Trail Rudder

2. Gaiter velcro – I don’t have a pair of gaiters yet, but these have a built-in velcro strap to attach your gaiters to on the heel. Something I haven’t seen in any other shoes.

Durability

I still haven’t put a ton of miles on these yet, but so far they seem like they will hold up. I have one area on the toe where the outsole is starting to pull away from the upper. I had read another review of these that had the same problem. I am going to email Altra and see what kind of glue they suggest to reseal it. I can imagine it’s only going to get worse.

Altra Lone Peak Separating Sole

Altra Lone Peak Separating Sole

Overall

Barring any major breakdown of the shoe materials, I think this may be my go to trail shoe from now on. The only potential problem would be if I need to go back to a 4mm drop shoe. Altra only makes 0 drop shoes.

 

My First Ultra – McKenzie River 50K Recap

An ultramarathoner, me? Get the fuck outta here!

That would have been my response  12 months ago if you said I would be able to run a 50K. I know some people don’t consider a 50k a “true” ultramarathon, and I understand the reasoning behind that, but I say screw that! It sure felt like an ultramarathon to me.

Going into the race I really wasn’t sure how my body and mind would hold up. It was the longest and most duration I have ever ran before. My training this fall had been hampered by my foot injury and various vacations and a lack of motivation at times. My longest training run was the week before; a 20 mile out and back on a fairly technical trail. I am thankful that trail was as hard as it was, it prepared me for the 50k both mentally and physically. It also provided me some practice with alternating between running and walking (something that was hard to get in the rhythm of).

Saturday started bright and early at 5AM. We had decided to drive to the start instead of getting a hotel or camping the night before. Once we dropped our son off at our friends at 5:45 AM (who else has awesome friends that would wake up that early to watch your kid!), my wife and I were off for the hour drive to Carmen Reservoir.

Arriving about 30 minutes before the start gave me plenty of time to check-in. After pinning the bib on and applying body glide in all the required areas, I walked with the fellow runners to the start. The RD drew a line in the sand, played a song on the PA system and said Go! The 180 or so runners were off.

I started DFL (Dead Fucking Last), which was fine by me. The one thing I didn’t want to do was start too fast then crash and burn.

Starting Area

Starting Area

1st Third

The initial mile or two consisted of mostly walking as the single track trail could only handle so many people at once. Two miles upriver brought you to Clear Lake (which is amazingly clear!). A gorgeous lake that didn’t have a ripple on the water. The trail around the lake was a mix of asphalt, lava rock and lots of tree roots. Several people fell as you had to really watch your step.

Clear Lake

Clear Lake

4 Miles in came the “bee gauntlet”. It’s a short section that is well known at this race for having lots of bees. You know you are approaching it because you can hear the runners ahead of you scream as they get stung. I ended up getting on right in the side. Unfortunately this is on an out and back section of the trail so you need to run it twice. The bees must have calmed by the time I came back through because no one got stung.

Sahalie Falls

Sahalie Falls

At the first aid station around mile 6, I hooked up with a few other runners that were all running a similar pace. It was nice to run with a small group, chit-chat and get to know each other. I think that is one of the attractions to an ultra compared to any other road race, the laid back atmosphere and friendliness among the runners.

Mile 11 brought us back to the start area with an aid station. I was feeling really good. I had a sip of coke, some pretzels and water and was off again.

2nd Third

After the 2nd aid station at mile 11, you begin the 20 mile downstream run to the finish. It’s almost all along the river, shaded with a few rolling hills. Overall it’s a net loss of about 1000 feet. I still hung with the pack until the third aid station (mile 16.7), at that point I think we just started running our own race.   At the third aid station I met up with my wife, ate some food, took in some fluids and caught my breath. I was starting to feel a little fatigued but overall felt strong. I started to shift my focus and goals to getting from one aid station to the next, that helped me focus on the smaller goals.

My own fan club! Thanks to Lisa, Glenn, Amy and Bonnie. (Photo by Lisa Smith)

My own fan club! Thanks to Lisa, Glenn, Amy and Bonnie. (Photo by Lisa Smith)

Miles 16 to 21 I don’t have any recollection of. I must have been in my happy place. I was definitely starting to feel tired and my left hip flexor was starting to bother me some. Mile 21 brought the fourth aid station, Both my wife and our friend Amy was there to cheer me on with her kids. That was a huge boost for me. I was mentally starting to tell myself that I couldn’t do the whole thing and I should tap out at the aid station. It was less than 4 miles between aid station 4 and 5. I knew I had at least 4 more miles in me. Fluids, food, kiss from my wife and was on my way.

3rd Third

The last third of any race (5k or ultra) is where the training and preparation will either carry or sink you. Right outside of the 4th aid station I tripped on a tree root. Luckily I was able to catch myself before I did a full faceplant, however, the save ended up doing something to my calves that made them cramp up on me. Any uphills from here on out had to be walked, every uphill would seize up my calves. As if they were punishing me, they would also both cramp up for no apparent reason without warning. I’m sure I made a few funny looking poses as I was trying not to fall over.

After mile 21 I also started to have some problems with becoming nauseous. I don’t know if it was what I ate, or drank or not enough fluids. All the aid stations were well stocked with a variety of items I had never consumed during a run (Potatoes, red vines, M&M’s, Oreos, Coke, Rice Krispy Treats, Pretzels, Hummus, Watermelon). The variety was great, but I had never trained for this, so I just ate a little bit of everything. That may have been my mistake, something I will need to work on for the future. I pretty much stuck to just water and a few shot blocks till the end after my stomach settled down.

Aid Station Food (Photo by Lisa Smith)

Aid Station Food (Photo by Lisa Smith)

The final aid station at Mile 25. I was unsure if I was going to continue or not. I was tired, not feeling great and moving at a pretty slow pace. My wife, Amy and another friend Glenn and his girlfriend were all there. Never underestimate was the power of some friendly faces and encouragement can do for your spirits. With 6 miles left to go, Glenn said it was “just a 10k”. I knew I would regret at least not trying to finish. I wasn’t injured, just tired. I decided to head out and give it a go, I could always walk out to the highway if it got that bad.

I won’t lie, the final 6 miles sucked. It was a lot of walking mixed with running, constantly looking at the garmin feeling like I had gone two miles only to realize its been a half mile. I was alternating positions with 3 other runners who were all encouraging each other to continue.

Wobbling to the finish (Photo by Lisa Smith)

Wobbling to the finish (Photo by Lisa Smith)

Right about the time I thought the finish should be coming; I kept hearing phantom cowbells and cheering, but no finish line..grrrrrr. The trail made one last turn towards the highway and I could finally hear the cowbells becoming louder and knew I was nearly finished.

The race director must have a cruel sense of humor, the last 100 feet requires you to run up a pretty steep incline (at least it felt steep to me). People were cheering me on and telling me to run it out, but my calves would only allow me a wobble up the hill. I crossed the finish line at the 6 hour and 25 minute mark. I WAS DONE!!!!

Tired but grateful finisher (Photo by Lisa Smith)

Tired but grateful finisher (Photo by Lisa Smith)

After catching my breath we drove down the road a few miles where there was hot food (Burritos) and showers.

Overall Race Impression

This was such a well organized race. This was the 26th year they have put it on. All the volunteers and people involved are supportive and will go out of your way to lend a hand. Would I run it again? I probably would, but I don’t see a ton of 50k’s in my future so I may opt to explore some different races just to get the variety. I picked Mckenzie to be my first because of the beauty and lack of elevation gain.

I enjoyed the more laid back atmosphere of the entire experience. The emphasis was on finishing and having a good time, not what your splits were or overall pace. This was also much easier on my body. It’s more miles and tiring, but you don’t have the “I got hit by a truck” feeling at the end. Recovery has been much easier compared to a hard effort in a half marathon or full marathon.

Thanks again to my wife, Jen (who watched our son), Amy, Glenn and Bonnie for the support!

Up next is the Portland Marathon on October 5th, then Silver Falls Half Marathon November 2nd, then I’m taking the rest of November off!!

20 mile trail run

Phew – This last Friday I set out to do a 10 mile out and back trail run. Leaving from Sparks Lake out to Lava Lake and back. I completed it, but it kicked my ass. It was a good reminder at how much more difficult trail running is compared to road running.

Sparks Lake Trailhead

Sparks Lake Trailhead

I could not have asked for better weather. Mostly blue skies with some occasional clouds to keep things cooler. About half the trail was in old growth trees that provided ample shade. The trail itself was a mixture of soft sand, lava rock and solid single track. It was probably the most technical trail I have ever ran on.

My goal on this run was to prepare for the McKenzie river 50K next weekend. This included finding a pace that wasn’t too ambitious, ensuring all my gear was good to go and practice doing some walking/running. Overall I did pretty well. I made two big mistakes that made the last few miles a struggle.

1. Didn’t drink enough early on – I didn’t get started until 9AM and it was already pretty warm. I neglected to drink enough and I paid the price for it later in the day. My stomach wasn’t able to handle gels so I couldn’t fuel properly. It’s hard to drink when you aren’t that thirsty.

2. Ran the wrong direction – I left all the uphill for the way back, this made for a very difficult afternoon

Lava Lake Panorama

Lava Lake Panorama

Overall it was a hard run but fulfilling. It was the furthest I have ran since the Eugene Marathon and was very happy with how my recovery was from it. It was also a beautiful day to be on the trail, no complaints there.

Sparks Lake to Lava Lake runkeeper log

I finished the run about 1PM and was starving. I called in an order to Pilot Butte Drive-In for my favorite burger; Blue Cheeseburger, Fries and Strawberry Milkshake. I know I wiped out the whole run calorie wise with this one meal, but that is also part of the reason why I run, so I can continue to have a meal like this on occasion. Yum.

Pilot Butte Drive-In Blue Cheeseburger

Pilot Butte Drive-In Blue Cheeseburger

The past due update post

I just noticed that its been over 2 months since my last entry. Between summer activities and getting my legs back under me, I just haven’t been too much into writing. So here is a quick update.

Running

In June I started to pickup my running after feeling like my foot injury was starting to heal. I started with relatively lower miles and took a few weeks to build up to some longer 6-8 mile runs. Everything felt pretty good so I outlined my 50k Mckenzie River and Portland Marathon training plans.

The plan I outlined was based off of the Advanced Marathoning book. It was just too ambitious for where I was at in my running. I was really surprised at how quickly I lost my fitness. The plan immediately went out the window and I just focused on trying to build up my base again. 4-5 runs per week and be in the 30-40 miles per week range. Last thing I want is to injure my foot again.

First week of August was the Cascade Lakes Relay. My wife and I co-captained this year and had a great experience again. I am in awe at how organized and smooth everything runs for this event. The race organizers do a great job considering the amount of moving parts and volunteers involved.

2013 We Thought They Said Rum

2013 We Thought They Said Rum

In less than two weeks I have my first 50k. The Mckenzie River 50k. I am still undecided how much of this I’m going to run. My longest training run so far was last weekend at a little over 15 miles. This weekend I’m shooting for 20. If that goes well, I am going to just plan on run/walking the entire course. I’ll have to be smart and just start really slow and take it easy. It’s a beautiful course and a tough race to get into (Lottery to get in), so i’d really like to complete the whole thing.

Greek Lakes Trail Run

Greek Lakes Trail Run

After the Mckenzie River, I signed up for the Portland Marathon again. I’ve been hesitant to do any speedwork recently, for fear of injuring myself again, so my goal for Portland will probably just be a sub 4 hour but try to run consistent splits and not blow up at the end.

I signed my wife and I up to the Silver Falls Half Marathon. This is a very popular half marathon that sold out in less than 10 minutes this year. The course is the similar course I did this spring at the Silver Falls State Park.

Diet/Fitness

I’ve  have let myself go a bit this summer. I was around 126 pounds for the Eugene Marathon and am now around 136. 10 pounds in a few months was hard to accept.  I continued to eat like I was running 40-50 miles per week when I wasn’t. I’ve recommitted myself to get back on the wagon and start tracking again with MyFitness Pal and drop some of those extra pounds I have put on. I also need to start getting into the gym a few days a week for some weights, that has also fallen off.

I think at some point in the year, we all need to take a break from whatever we are passionate about. An opportunity to recharge and recommit ourselves to the goals we have set out. June/July was it for me.