Tag Archives: quick thoughts

Bulking up in Vegas

After a somewhat surprising three weeks in Vegas (my employer and I expected to deploy me sooner, but fate intervened)… I fly out tomorrow on assignment to Michigan for a few weeks.

Much of the last three weeks were spent waiting for the other shoe to drop, so I didn’t really settle into a desired routine, knowing it would be completely disrupted once I was deployed.

Instead, I ended up inadvertently settling into a “routine” of eating a lot of good home cooked food, and sitting around when not at the gym cross training or outside at 6am for a hot desert, brief-out-of-necessity run.

I gained a somewhat astonishing 10 pounds. Granted, the stress of my move led to losing a few pounds right before I left Chicago, so I had some weight to gain back. But I rocketed past my previous 167-168 pound baseline within days, and spent much of my Vegas time in the 173-174 pound range. This despite a couple hours in the gym doing various moderate aerobic cross training and strength exercises most days of the week.

I imagine some of this is water weight from the new food, plus restocked muscle and glycogen lost during the Chicago move. But calorie wise it hasn’t been all that different from living in Chicago. But consider the dramatic (expected) shift in my lifestyle once I arrived in Vegas:

In Chicago (according to my Fitbit data) I averaged anywhere from 650-900 minutes per week of tracked physical activity (anything from 10+ minutes of walking on up), plus about 3000-3500 calories burned per day. Rarely did I finish a day having burned fewer than 3000 calories. Often I burned in excess of 3400-3500.

In Vegas I’ve averaged 500-550 minutes of trackable exercise activity per week, and maybe 2600-2700 calories burned per day. I’ve had perhaps 3 days total where I burned more than 3000 calories since arriving on August 26. That’s a substantial drop in burned calories.

The difference as expected was the amount of walking. Chicago required no less than several minutes of walking to get basically anywhere. In Vegas, you need to drive doorstep to doorstep since very little of the city is walkable in general, not just from sprawl but the extreme summer heat.

I’ve technically exercised more here in Vegas than I did in Chicago. The big difference that produced my weight gain has been the vastly diminished everyday activity.


I’m not terribly worried about losing the weight back. Once I’m on the ground in Michigan, have to walk facility floors for work everyday, and get more chances to run (the Michigan suburbs have decent sidewalks, plus the warm humidity, is far better for daytime running than the extremely hot Vegas desert)… my excess fat and water weight should peel right off. Plus, without home cooking, I’ll regain full control of my diet and be eating cleaner.

Was it okay to bulk up like that? Of course. Especially considering that the summer basically became my offseason. I’ve decided I prefer winter and spring running, and my primary goal race for 2020 is at the end of spring anyway. It wasn’t imperative that I begin training before January. I’ve remained however active I could.

The key is that I restored some lost glycogen and muscle mass. The latter is very important as you age, and having trained as a runner regularly for the last few years I haven’t really given my muscles a chance to regain much lost mass. This was probably the first serious chance I’ve had to do so. Plus I’ve gotten to do more strength training than I could in Chicago: Along with more available time, the gyms in Vegas are bigger and strength machines aren’t busy all the time as they were in Chicago.

Even though I haven’t run as much, I’ve maintained much of my aerobic conditioning with several hours of easy to moderate cross training each week, using not just the ARC Trainer but the new gym’s rowing machines, plus Joe LoGalbo’s Anabolic aerobic approach on the spin bike to get more bang for the buck out of the typically too-easy stationary bike. Occasionally, I’ve used the treadmill, though since the recent hamstring injury I’ve been careful about doing that too much.

So, I’m looking forward to not just the new job assignment but a chance to run regularly in a new place. More to come on that.

Tagged , ,

How long will the offseason last?

So, two weeks after arriving in Las Vegas, it’s clear to me that finding time to run more than 10-15 miles a week will be tough until the temperature comes down.

Before beginning remote work duties this past week (I had the previous week off to move), I had no problem getting outside at 6am and getting at least 3-4 miles in before 7am.

However, most of my colleagues are 2-3 hours ahead in the Eastern US, and that requires I work an earlier shift. I get up at 6am PDT every day and starting work at 7am isn’t a problem. But it means that 6am runs are somewhat impractical. I did sneak out for a run during this past week, but I couldn’t go too far since I needed to be ready to work by 7.

Even though (for now) I usually finish up work around 4pm local time, by that point the Vegas heat has reached its peak. Running outside at all in those conditions is probably a suicide attempt.

Never mind the perceived heat index of the 105-115’F, 10-20% humidity conditions is around 120 degrees, akin to running in 75’F weather with 70% humidity. The mere temperature and abundant sunshine alone makes running outside at midday in Vegas very dangerous. The city has a handful of short, weekly 6pm fun runs, but even at that hour temperatures are over 100 degrees, and the sun will not go down for a couple hours. Even if do-able in short doses, it doesn’t lend itself to extended aerobic training.

Even the treadmill becomes difficult after about 10-20 minutes, and after my recent injury I’m looking to avoid using the treadmill for anything more than brief warmup runs or run/walking.

So this means:

  • More consistent strength training. Since my current gym now has a lot more space, a lot more machines, and is not nearly as crowded, I can fully strength train whenever I like rather than have to work around a crowd of Wrigleybros. I have settled into a pattern of doing a full strength workout every 2-3 days. Most work out on certain days of the week, but I prefer to space my workouts out by days-between.
  • A variety of cross training. I still have the ARC Trainer available, which is the best and closest approximation to running available. This new gym also has rowing machines and aerobic hand crank machines, allowing for extended aerobic upper body training that will leave my legs along while also giving my upper body a lot more dynamic exercise. We forget how much the upper body needs to work during running, so this is very helpful.
  • Extra time on the spin bike. I can either take a “rest day” by riding easy on the spin bike, or do some aggressive Anabolic Training intervals, a form of high intensity interval training similar to Daniels style repetitions: You go all out for 30 seconds, then ride easy for 2-3 minutes, repeat about 4-6 times. This form of HIIT is supposed to help generate helpful muscle-building hormones as well as test and improve your anaerobic capacity.
  • An offseason. I will still run at least a couple times a week, but I’m going to focus much more so on my cross training and strength training in the interim. I have and probably will gain a bit of weight, which is hopefully mostly added muscle mass. The cross training will help maintain general aerobic capacity and help maintain some fat burning normalcy.

I don’t need to begin training for Vancouver before January, and could begin some form of ramped up training as soon as early November. Since my new job poses enough of a challenge and adjustment in the short term, this is clearly not a problem.

Tagged , ,

Checking in from Las Vegas

Hello from Las Vegas.

I’m here for at least another week while my company finalizes arrangements with my next assignment, which will fortunately be a few hours from home instead of half a country away. I imagine latter assignments will come in time, but having the first one close enough to spend a weekend or two back in Vegas is nice.

The drive technically took two full days, with a day long break in Denver/Boulder. Colorado to Vegas took a lot less time than I expected and I arrived a day early.

I considered running during the road trip, but everything else ultimately made it impractical. Having my entire life either in my car or a hotel room also limited my bandwidth for running. I did sneak into the hotel fitness room and use the spin bike for a bit. I did also hike with my friend Sam in Eldorado Canyon, and walked quite a bit through Downtown Denver while in town.

The 105+ degree daytime heat limits my options in the short run. Like virtually everyone else in Vegas, I need to run early in the morning if I want to run outside at all. The good news is (thanks in part to time zone shifts) getting up before 6am is really easy for me, and I’ve been able to run at 6am several mornings. Of course, the sun builds heat quickly, and temps exceed 85 degrees by 7am. The one extended run I’ve taken got pretty difficult towards the end. So I may need to keep runs short until the temps drop in fall, or I get out of town to somewhere cooler.

I also have black card access to the Planet Fitness near my home, and they have a lot more resources and space than my previous Chicago gym, plus the lack of humidity means the air conditioning there works a lot better. I’m not visiting everyday like I did in Chicago, but I’ve gone for some strength and cross training work a couple times.

have a bit more time to settle than I expected, and it’s nice after weeks of near-constant work to pack and sort out for my move to not have that constant pressure hanging over anymore. Yes, I’m about to hit the road and that will change everything all over again. But at least I won’t be carrying my entire life with me or need to sort all that out before traveling. Packing lighter will make re-figuring things out a lot easier. It’s in a way a good thing I had to go through all that this past couple months, because everything going forward will seem a lot easier in comparison.

Until things cool down (in more ways than one), the only running goal I have for now is to resume a normal, consistent training schedule and aim for adding a speed workout and a longer run back to that schedule. I don’t have a race planned before the next Vancouver Marathon next May, and so I have no pressing need to seriously train before January.

Tagged

Currently quiet here, and definitely not quiet in the rest of my life

For what I hope are understandable reasons, it’s been more quiet here than usual. Let me go into the various details:

Continue reading

Tagged

Despite Not Running For A Week, I Might Have Improved My Running Fitness

After taking a week off from running due to a bum hamstring, I reeled off three days of short runs in a row, none over 3 miles. Felt fine.

Two days after that last run, I ran over 5 miles home from work, despite not having run farther than 3.5 miles in over a month. Felt fine.

How, despite not running double digit miles in a week since mid-June, despite losing an entire week after a month of minimal running… was I able to reel off 12 miles in 5 days?

Okay, I left out all the cross training I did in the gym. Sure, I also ate well and got good rest. But, along with the 5 hours of cross training I did during the week “off” from running, I’ve been cross training quite a bit outside of any running. This is in large part because I’m about to move cross country, and with no goal race on the horizon I want to take it a bit easier while focusing my energy on cleaning up and packing.

At the same time, I’ve been ramping up my weekly cross training akin to a runner ramping up their mileage ahead of a goal race. Of course, the cross training is not as physically intense as regular running. And that’s a key reason I’ve been able to do so much of it in the interim.

The week after my last double digit mile week, I logged 2 hours of non-running cross training. The week after that, 2.5 hours. The week after that, 3.8 hours. And sure, I was not feeling great the week I got hurt, so I only logged 2 hours. But, with no ability to run, I logged extra time cross training and got 5 hours that week.

In this past week, I logged 5.8 hours of cross training in addition to 16.2 total miles, close to 8 hours total. Factoring in the heart rate training and calorie burn of the cross training, I finished last week trained to a level equivalent to about 24 miles of running a week.

My aerobic fitness development didn’t stall as my mileage dropped to lows unseen since before I began seriously running. I still logged easy/moderate efforts on the ARC Trainer, and easy sessions on the spin bike. Plus, this ignores all the day to day walking I have to do while living in Chicago (for now).

And because of this it’s certainly possible that, despite not running for a full week, my running fitness may have improved. Sure, a week of relative rest from running helps too. But I not only didn’t lose aerobic endurance… I might have gained some.

Tagged , ,

A Gluten Free Diet Is Actually Really Simple

abundance agriculture bananas batch

Photo by Pixabay on Pexels.com

You cannot possibly eat gluten without eating something that is processed, period. Every food that contains gluten had to be manufactured from gluten-grains and other ingredients into its final form.

I always tell people that it’s actually very simple to eat a gluten-free diet… if you only eat meat, fruit, vegetables and legumes.

You could even eat some grains, such as rice. While processed, rice in its purest possible form can’t possibly contain any gluten.

The only chance you have of accidentally eating gluten is if you eat anything processed.

This unfortunately includes most restauarant food. Most of it is made from processed ingredients, and you don’t have control over its preparation. Obviously, following the above advice isn’t so easy if you go to a restaurant. You have to make adjustments and do some planning.

But if preparing food at home, and you know how to cook, you don’t have much of an excuse.

Even price is not a concern: Processed food is more expensive per pound, per calorie, than whole food from the produce/meat aisles in their purest available form.

If you need to follow a gluten-free diet, and you’re struggling to maintain it, you may find adherence a lot easier if you go clean and stick to meat, fruit, vegetables, and legumes.

(And of course if you’re vegan, you won’t eat meat. But the other three categories should cover your nutrition needs well. If vegan, I would make sure to include rice.)

Tagged , , ,

Life changes, and then it changes again

Last month I announced that I’m moving from Chicago back to Las Vegas at the end of August. I talked at length about the changes, benefits and challenges of moving from a runner-friendly city back to a suburban-style desert.

Well, looks like Life’s relief pitcher threw me yet another curveball, though this is a hanging one that I can smack into the outfield.

Continue reading

Tagged

So I got injured for the first time in 2.5 years

Thursday night, less than 7 minutes into a treadmill workout, my left hamstring popped and stiffened up, bringing the workout to an abrupt end.

I could walk on it as long as I didn’t walk too fast, aka stride too far. I definitely could not run on it. It didn’t hurt in general unless I used it.

But there it is: My first injury of substance in 2.5 years, let alone substantial enough to stop me from exercising (I don’t count cramping, and I’ve had some pretty bad leg cramps). I ran over 3500 miles in that span, not including any other exercise, and of course the many more miles of walking I did. I had never been injured in any meaningful way in that span.

It’ll be fine. Again, I can mostly walk on it fine, and only feel it while walking if I overstride. I certainly cannot run, and won’t even try for at least a full week. I imagine it’ll be a few weeks before it’s healed fully. Had it not popped I’d have thought maybe I just pulled it, so it’s at least a strain or possibly a sprain. I imagine if it was grade 2 or worse I’d feel some constant pain, but again I feel no pain most of the time, even walking.

So, no running for a week or two. It’ll be like post-marathon recovery! In fact, the best way to handle a minor but shut-it-down leg injury like a sprain is to treat the next couple weeks like you’ve just finished a marathon. Stay away from running for a bit, eat and sleep a lot to help drive recovery, ease back into some cross training, then do a reverse taper of easy running until you’re back to your normal volume.

Continue reading

Tagged ,

Comparing training and race paces from different methods, coaches and materials

Various training approaches will give you comparisons of the times you can run at different race distances based on a recent finishing time in another race. For example, each method may take your 5K time and, from that, estimate how fast you would run a marathon.

They also provide estimates of your pace in easy runs as well as during recovery intervals between speedwork reps.

Of course, these approaches don’t estimate times the same way. Out of curiosity I decide to compare these different time estimates on a spreadsheet. I didn’t have any sort of scientific hypothesis or goal behind this, other than mere curiosity.

I compared:

Continue reading

Tagged , , , , , , , , ,

Exodus.

It turns out I will not be running the 2019 Chicago Marathon, because I will not be living in Chicago any more! After 4.5 years in Chicago, I am moving away in August to live with family in Las Vegas. A combination of brewing circumstances have now forced my hand.

I’ve been financially treading water, and my family in Las Vegas has always left the door open to come live with them at a low overhead. My sisters and parents each have a spare room I could live in. Plus, most importantly, a number of key family events in Vegas would have required me to fly in several times at cost over the next year, which made staying in Chicago financially unworkable.

With my apartment lease expiring at the end of August, with the new 2020 Illinois budget having raised various personal costs, with growing unrest in the city itself, and with no remaining serious personal ties to the city outside of my current day job… the time was right to cut the cord anyway.

Now is a good time to go and recharge a bit, while spending quality time with a family I haven’t seen more than twice a year over the last several years.

I don’t want to leave my job (I asked about continuing to work remotely, and that’s a possibility with some breaks), and I am despite all the city’s difficulties sad to finally leave Chicago.

But along with the time being right to go, there’s a lot of opportunity to the move.

– I mentioned the financial side, and the chance to spend a lot more time with family.
– Because the overhead is a lot lower, it’s not as big a deal to take a lesser salary at a new role if needed (plus Nevada has no income tax!), opening up my work options quite a bit.
– I would have had to fly in three times over the next year for holidays and upcoming family events. Now that I’d be right there, there’s no need to pay for airfare or take time off from work.
– While Vegas summers are brutal, the winters are of course super mild and great for running. Temps average around 50°F (10°C) and the weather is rarely anything other than sunny and clear. And of course, because it’s a desert, the air is super dry so humidity doesn’t ever complicate the conditions.
– Because of the mild winter conditions, training for Vancouver becomes a lot easier because I can run outdoors with no trouble pretty much every day (though now I just need to remember to use the sunscreen a lot more often).
– Flying to the PNW becomes cheaper and a lot less complicated from Las Vegas than from Chicago. I also have a lot more direct options than I did in Chicago. Vancouver in particular becomes a much easier flight to book.
– While Vegas has its crime and share of local unrest… I’d still be harassed much, much less than I am in Chicago every day, especially where my family lives along the more remote edge of town.
– Since I won’t live in a tiny studio apartment anymore, I actually will have kitchen counter space, which opens up my food prep options. Plus my family will have additional cooking supplies I don’t have. I’ll also have an in-unit washer and dryer to use for laundry, which makes doing that cheaper and a lot easier (currently I’m washing $10 in large loads every couple weeks).
– And, of course, since I’ll be near my family all the time, we’ll be able to do more stuff together more often.

Sure, there are tradeoffs.

– I’ll no longer walk to get everywhere, so my day to day natural physical activity will go down. Every run will require a conscious effort and time set aside. Even going for a simple walk to get some air won’t be as easy, as Vegas is not a particularly walkable city even aside from the heat.
– From mid-spring to fall, it’s unworkably hot outside (as I write this it’s 100°F (38°C), and that’s mild compared to typical 110°F (43°C) summer temps). Outdoor runs longer than a few miles and outside the early morning hours will be impossible. I’ll have treadmills available, but any run longer than a few miles will be very tough to do from March to October.
– Having to drive everywhere, I’ll spend far more money on auto fuel. Auto insurance will be a lot more expensive. While I won’t pay much for rent and utilities, I’ll pay a lot more to get around.
– Going to the store to get food will be more of a chore because I have to drive. Plus, since I’m sharing space with family and they of course have their own food, food storage space will be limited. I can’t buy a ton of meat and produce and expect to store it. I have to plan ahead more for food. They will have food available, sure, but our diets are different.

In any case, this is a move I can make now but might not be able to make later. Also, if I were to stay in Chicago and suffer any setbacks during the next year, it would be a lot harder to overcome. Plus, of course, I mentioned all the travel I’d have to do this next year to Vegas, and it makes far more sense to just be in Vegas full time instead. This is along with everything else about breaking a cycle and putting myself in a better position for the years to come.

But, because of that, it changes my racing plans for the rest of the year. It makes no sense to train for a marathon amidst such a big transition. I was looking training-wise to step back for a little while and train for shorter distances… and this now presents a good extended opportunity to do that before training for Vancouver 2020.

As for now, I hit the brakes on training for Chicago, right as I was starting. Not necessarily a bad thing!

Tagged

You are a conduit of the energy around you

In his motivational speeches, late great basketball coach Jim Valvano would say that every time he talked to his father, he always felt better afterward than he did before. Valvano pointed out a key reason was that his father always believed in him, even if he failed.

But I think it goes a step farther. Motivational speaker Jim Rohn famously postulated that you become like the five people you spend the most time with. And controversial manospherian Alexander Cortes once made the point that energy is infectious.

Put those two ideas together and it not only makes sense on a higher level why Valvano’s father always lifted Jimmy V up, but how our relationships all around affect our mindset.

You are a conduit of the energy given to you by the people you become close to… not just friends and family, but everyone you choose to spend time with, including your coworkers and other colleagues.

If those people make you feel good (either intentionally or not), if their points of view and messaging are positive (whether intentional or not)… you in turn are going to feel good and be a more positive person.

If those people invoke negative feelings from you (either intentionally or not), if their points of view and messaging are divisive and negative (whether intentional or not)… you in turn are going to feel and be a negative person.

Your perspective is the sum of your experiences, and I don’t regret how my life has gone to date. But I only learned in the last year or so to exit any voluntary situation where the people around me cultivate a negative point of view or lifestyle.

It’s actually one of many reasons that, after I bailed on improv and theater in 2017, I havce since had no interest in going back.

It’s one of the reasons that, after having to leave my previous career last year, my life and outlook got a lot better even when my job and financial situation remained in flux for months.

It’s not necessarily that people in those communities chose to be negative. They had points of view and habits they may have believed innocuous or even productive, but in fact brought themselves down and brought down everyone else. In turn the work everyone did collectively stagnated with complacency and the collective obstruction of progress that sort of culture brings. Plus, to little surprise, a lot of them were very physically unhealthy, with no indication of improvement to come.

I ask myself, why do you want to be around people like that? Finally, I’m at the point in my life where I know to distance myself from any consistent connection with people who bring themselves and others down.

For example, I don’t go out at night much at all, and nowadays there’s none of the fear of missing out that may have compelled me pointlessly out the door on a Friday or Saturday night in past years. Most people are out getting drunk or high, lashing out at the world with a negative energy after a long week of lives they hate. Why engage that energy if it’s not necessary?

I’ve got other things I want to do and work on anyway. I like to get up and do stuff the next morning, and feeling tired and unwell the entire next day can derail that.

It’s not easy to break off friends and loyalties, and it’s certainly not easy to leave a job on the basis that it’s a negative environment. But having surgery isn’t easy either, and sometimes it’s necessary to save your health.

To a lesser extent, improving your diet and fitness requires shedding some long beloved habits, and working hard to adopt that new ones that don’t come easy.

Think about who you want to be, and think about whether the people you’re spending time with are positively contributing to the lifestyle and goals you want.

Tagged , , , ,

Fitness Debriefing After Vancouver 2019

VancouverMedalSitting down and beaten up from the longest run is a great time to take stock of where I’m at with fitness and what I ought to do for next time, even if next time isn’t going to get here for a little while.

I worked hard to prepare for and run Vancouver, and while I improved my endurance and strength in a variety of ways, there’s a number of things that even before the race I knew I wanted and needed to improve.

There’s a lot of goals I have regarding how fast I want to run races, how fast I know I’m capable of running races, and there remains a substantial gap between what I can do and what I want to be able to do… a gap I believe I can substantially close starting even before the beginning of my next training cycle….

Continue reading

Tagged , , , , ,

Finishing the Job

VancouverMarathonTomorrow morning I’ll wake up in Vancouver, probably eat a little something and have a shot of espresso, gear up and then head down to Queen Elizabeth Park to finish what I had hoped to do last year before everything caved in on itself.

Crossing the Vancouver Marathon start line shortly before 9am (the gun is at 8:30am but we go in waves and I’ll be among the middle wave) feeling ready to run will be a substantial improvement over last year’s sickly start and DNF.

Passing West 49th and Maple, where I had to drop out last year, will be a win in itself… let alone every other milestone I slowly (and, as the race progresses, more painfully) pass en route to circuiting Stanley Park and eventually crossing the uphill finish line on Pender near Coal Harbour.

I admit I came back this year in large part to close the book on unfinished business from last year. How exactly I do in this year’s race, other than finishing strong, is not at all a concern to me. It could take 5-6 hours for all I care (though I’d like to imagine I’m at least trained to run a bit better than that). Crossing the finish line is what matters.

Even if work and health hadn’t turned upside down at the worst possible time, I look back in hindsight and think it would not have gone well anyway. In fact, getting derailed might have saved me. The start of the race was a dreadfully warm 70 degrees Fahrenheit. I stumbled on my pre-race meal planning and execution, and probably ran around town a bit too much in the final two days before the race. I also was more aggressive in my overall race pace goal than I should have been.

Maybe it wouldn’t have worked out even if work was fine, I had slept okay on the trip, and I hadn’t gotten ill. Perhaps I’d have run out too hard, and that combined with the heat could have sunk me anymore.

So, never minding it’s in the past, I can’t preoccupy myself too much over what went wrong. Objectively I can see a variety of factors last year that would have worked against me given where I was at. It probably wasn’t meant to be either way.

This year, even without as much of the speed and tempo work as I would have liked, even losing the better part of two weeks late in training to illness… I feel a lot better prepared, even if I didn’t log any 50+ mile weeks or as many 20 milers as I’d like.

I focused more on developing aerobic endurance in longer regular runs, longer haul runs. I ran a lot stronger late in my long runs this time. And though I didn’t plan it, having to run some key later runs into the wind also helped develop extra neuromuscular fitness and hone my form.

There’s a lot I’ll still want to work on next time around, and I’ll cross that bridge when I get there. For now, the only bridge I plan to cross is the Burrard Bridge about 30km into tomorrow’s marathon.

Tomorrow, the goal is to finish the Revenge Tour, and the Vancouver Marathon. Talk again soon.

VanRevengeTour

Tagged , ,

Cool, and certainly not impossible

CoolImpossibleCaveat: I’ve talked before about books relevant to training plans I’ve reviewed, but I’m not big on book reviews. I’ll talk about my thoughts on reading this book, but this is not totally a review of the book. If interested, look up reviews of the book or browse a copy separately on your own. And of course, if you disagree with any of the following… cool.


A few weeks back at a local bookstore I stumbled upon and bought a book by Eric Orton called The Cool Impossible. Orton gained fame in Christopher MacDougal’s book Born To Run, about Christopher’s journey to run the Copper Canyon ultra with the uncanny endurance-running Tarahumara natives of northwest Mexico.

Eric Orton coached Chris through training for the ultra, and his personally developed methods (derived in no small part from what he learned with the Tarahumara) find their way into this book I found a few weeks ago.

I read this book and unlike other running books it doesn’t map out a training plan to prepare for a goal race. Instead, what training plan the book has intends to rebuild your running ability through balance and strength exercises using slant/wobble boards and a balance ball, and later through perfecting your running form and cadence through drills and then shorter bouts of running that grow gradually longer over 26 weeks (including the initial strength building phase) of general training.

Orton details how the Tarahumara run on custom-made minimalist shoes made from old tires on uneven, rocky trails that constantly require stepping on and pushing off from uneven terrain. Most runners in civlization run on cleaner, flatter surfaces, and don’t develop the nuanced lower body strength from running on rocky terrain that the Tarahumara do.

Reading through these anecdotes and Orton’s breakdown of the subsequent exercises, two ideas jumped out at me.

1) Virtually no one else who coaches or writes about running even talks about this, let alone works on or teaches how to do this.

In fact, most running coaches probably have no idea how to run on truly uneven terrain, even if they run trails or trail races. Such runners probably stick to paths and then just tiptoe through these sections that Orton and the Tarahumara have the nuanced strength to run straight through.

2) Hey wait, I already do this.

Growing up in dry hot Vegas, what grass we had in the schoolyard and parks was largely unmaintained. It was mowed and occasionally weedwacked, sure. But we played soccer and ran laps over lumpy, rugged grass whose random bumps and divots you perhaps got used to over time.

Add in running over dusty desert dirt, the random consistency of what pavement there was, and I got a lot of practice growing up in running over uneven terrain. I wasn’t even a distance runner.

Once I got seriously into distance running so many years later, I was among the few who had no problem taking my run onto the dirt fringes of the Lakefront Trail, or even onto the similarly rugged, inconsistent grass terrain.

Whenever I slip in icy terrain during winter, I have the proprioception to stay balanced and continue forward without falling or getting hurt. Even when I do trip or slip and begin to fall, I have the awareness, balance and strength to often stay on my feet, or at least land safely without injury.

Over my life I’ve been in a few messy homes, workplaces, classrooms, and got used to stepping through and over a variety of mess, stepping accidentally on all sorts of random things, and staying balanced when that happened.

That certainly helped when I got into theatre and dance, and that sort of dynamic balance came in handy. Add in the deep movement training of both disciplines, and having that now-natural perception helped a lot when I later got into distance running.

I realize I’m not a typical case, that most other people won’t have this ability or awareness if they don’t discover and work on it. Sure, they may have some, but a lot of them tiptoe through tough spots, or hurt something as soon as they step off-balance on something. A book like this might actually be really useful for a large number of such runners.

Meanwhile, while I might get some value out of some of the exercises or the renovative training plan (probably after the Chicago Marathon in October, though)… the idea of, say, balancing on one foot on a slanted surface isn’t new territory for me. In fact, I had to do stuff like that in George Lewis’ Meyerhold Biomechanics theatre class every week.

A few weeks ago, I had to run through large swaths of terrain during my last 17 miler. Weather, people and conditions forced me onto bumpy grass and dirt for a good portion of it. Not only have I not forgotten how, but I still need and utilize those abilities today.

I’m glad I got this book, and there’s useful material in here, even if it turns out I already have some of this knowledge. Sometimes it’s cool (and certainly not impossible) to learn that what you innately knew isn’t foreign to others.

Tagged , , , , ,

2019 Lakefront 10 Miler recap, and the Vancouver 2019 training end-game

LF10-finishYesterday I ran my final 2019 Vancouver tune-up race, the CARA Lakefront 10 Miler. The 1:36:24 was my slowest finish in a 10 Miler to date, but I had fun (the LF10 is my favorite Chicago race) and the race turned out well in other ways.

As mentioned, I got sick with the flu at the end of last month. While I bounced back quickly for such an illness, I did lose over a week of normal training (plus, likely in part because it was starting to get me, I had reduced my volume a bit the previous week due to fatigue).

I ran a lot less than usual while recovering. Once recovered, I had to ease back into my prior volume over the following week. In fact, I only got back to normal volume right before this race. I hadn’t done any speed or tempo work in several weeks. I was definitely not trained to race the 10 Miler. I wasn’t even sure if I could hold anything beyond an easy pace for 10 uninterrupted miles.

Alas, I settled into a (slower than most of the people around me) pace, and managed to comfortably hold it for the entire distance without any real distress (even powering past people on inclines, including the LF10’s infamous Cricket Hill finish, by merely maintaining tempo). The pace slid between 9:00-10:00 but mostly hung in the 9:30-9:40 range… which incidentally was my originally hoped for marathon pace! I even sped up without trouble and took the LF10’s final lap around the Wilson Track at 1:59.

While sore and tired like I ran a race, I didn’t feel as sore or tired as usual. Following an afternoon meal and nap, I went back out and ran a couple more miles (with some speed reps) to finish the day at 17.8 miles (between runs to/from the race, the race itself, and the evening run).

Continue reading

Tagged

Thoughts on the Thompson New Intervals approach to speedwork

I have all sorts of thoughts on the New Intervals approach, which basically says to do your recovery intervals/jogs in speed workouts at a harder intensity. The link is Matt Fitzgerald’s write-up on the method.

I hated this 24 hours ago when I first read this. I saw a recipe for injury and burnout. Given more time to read it over and think about it… not only do I think it’s a good approach to speedwork, but I realize this is a speedwork version of what I’m doing with my 55-5 Long Runs. Given the parameters, it’s actually quite hard to overrun the workout, and in fact it prevents a lot of the overrunning of conventional speedwork.

This is basically sets of mixed-tempo cruise intervals. It’s written as sets of 4-6 reps of 400m intervals, but since each 100m “roll-off” cooldown is done fast, those roll-offs are basically part of the reps… making each set one long rep.

The key to this approach, as Fitzgerald mentions, is that your fast “reps” need to be dialed back so you can maintain the pace for each one in the set.

The volume of the speed reps you do in this workout needs to be less than a typical speed workout with such reps. Observing Daniels’ caps on rep/interval level speed workouts… you now need to observe the effect of the roll-off portion, which would previously be ignored since they were recovery intervals. Here, those “recovery” portions are more intense and basically part of the set, and thus should be considered part of the volume.

Conversely, most runners’ problems with speed workouts is that they slow to a stop or walk between reps in the first place… which happens mostly because they’re doing the reps too fast and too hard so they’re forced to stop. This sort of workout at least will prevent that. To stop or walk with New Intervals is to effectively cut the set short. It makes cheating the workout difficult.

90% of 90% of people’s problems with speed-rep workouts is that they’re going all out trying to beat a clock that no one’s keeping score of, instead of giving a controlled-fast effort where they work on running economy. This would pretty much eliminate that, though now you need to be careful of booking too hard of a workout since these are basically 1-2 mile reps broken into mixed tempo sections.

If interested in the New Intervals workout, it may be best to start with an easy workout with just 1-2 of them, to see how you handle it and to get used to the mechanics. Also, sampling the workout like this is an easy chance to see if you just hate it without completely tanking your workout plan.

Tagged , , , , , , , ,
Advertisements
Advertisements