Friday, December 28, 2012
MN flight a success!
Monday, December 17, 2012
Knees, shoes, running
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| Swan breaking trail in the ice |
A few frozen days and now the excitement is over. Have been running every other day with a bike on the trainer in between to aid my knee. Started to ramp up my mileage and have felt good in the knee department. The addition of some aggressive massage, lots of stretching and quad/hamstring exercises I'm sure have helped.
Yesterday got out for the first time since Brecon Beacons in the light which was nice. Kind of a crappy day but the temps were great and proved to be a refreshing trail run. Ran under the Severn Valley Railway twice while the train went by and of course didn't have my camera! I think that is the first time I've ran by while the train steamed on by.
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| Duck landing slide marks on the frozen canal, wish I'd witness this one! |
So, knee feels better. Legs have been alright. But still feel a bit tired out there. I think I need to get back into the routine of it all. I've been running in the Puma Faas Trail still and have really enjoyed them despite their minimalist design. I think that the low mileage I'm running at the moment was a perfect time to change to this type of shoe. I'll write more on those after I've got some more miles under them.
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| Brooks Pure Grit - hi-viz yellow! |
Speaking of shoes I randomly enter many odd competitions online for shoes and other running paraphernalia. Today a package from Brooks Running showed up at the door. I hadn't ordered anything and the package had no explanation to it. Just a pair of Brooks Pure Grit shoes! After a bit of research I found out that I had won them in a random competition I had entered online! Pretty cool. I was hoping to get a pair of the Pure Project shoes in the new year through my job but this was great. I was however bummed because I am still fairly new to the Pumas! Really excited about the Grits however, this may be that mental boost I need to get back at the higher mileages too.
Anyway, things are a buzz around here, time is creeping up to our trip to Minnesota to see my family for Christmas. I think the overseas flights will be challenging with a one year old but worth it 100%, patience will be the key as always. We are due up for a break and with snow on the ground it will be all that much more fun. I cannot wait nor can the wife and little one.
Wednesday, December 12, 2012
Finding time to workout
One big thing I have needed to do in being a stay at home dad and trying to successfully keep fit for running is be flexible. Some of these tips will apply to any working person as well, no matter what your mode of exercise is.
How do you find time to run?
Avoid the internet. So many times I get on my computer and waste an hour. The internet is just as much of a time waster as TV is. Sure I find many articles of interest pertaining to running, read the newspaper, shop for things I don't need. People complain about not having time, well those mornings when I find it tough to motivate and I end up at 6am on my computer on the internet. That was just the time I COULD have been out for a quick easy 30 minutes or maybe even longer.
Run when you can. I try to run in the mornings mainly. My wife is asleep, my one year old asleep, and I can sneak out without messing up the order of the day. Obviously I compromise my sleep some mornings by waking at 5am but it sure is nice to be out when no one else is up. Most people can operate on a little less sleep, it takes a bit to adjust to the early mornings but it works and I find the time that way.
I've considered running on my lunch break as well. I normally have an hour which is more than enough time to get in a few miles and have time to clean up and eat before getting back to work. Have yet to do this because I only work one day a week so I'm not too worried if I run that day or not.
Have alternatives. I've got a treadmill and also a wind trainer. So, if I can't get out in the morning I take the opportunity to run or ride while my daughter is sleeping during the day. I need to be flexible of course here because some days the little one naps for 30 minutes others 2 hours so I never count on getting in a certain time, I just do what I can. In addition we've got a jogging stroller. I don't use this as much as I would like but plan on it more this winter. I need to devise a fender for the front wheel as I run on dirt paths and it kicks up dirt all over the little one whether it's dry or wet! Once I solve that it's go time!
Other things I'll do if I can't get out are body weight exercises. Squats, lunges, push ups, pull ups, etc... The list goes on and on and contrary to what most people may think these are excellent ways to not only keep fit but to injury proof your body. I can do this stuff while I chase my daughter around even, she can even help by providing resistance for squats! Throughout the day I'll get in 100 to 200 reps of a few of these exercises. It all adds up, try it, you will be sore the next day.
Don't let surprise off days or reduced workouts get to you, days off are good for you too and sometimes being forced to take a day off is just what you need.
All in all you DO have time. It's there. A lot of it is motivating and getting away from the things that waste your valuable time. I know many times when I feel like crap, am tired or grumpy a quick workout is all I need to feel better mentally as well. Look at your day. What can you cut out to maximize you time?
How do you find time to run?
Avoid the internet. So many times I get on my computer and waste an hour. The internet is just as much of a time waster as TV is. Sure I find many articles of interest pertaining to running, read the newspaper, shop for things I don't need. People complain about not having time, well those mornings when I find it tough to motivate and I end up at 6am on my computer on the internet. That was just the time I COULD have been out for a quick easy 30 minutes or maybe even longer.
Run when you can. I try to run in the mornings mainly. My wife is asleep, my one year old asleep, and I can sneak out without messing up the order of the day. Obviously I compromise my sleep some mornings by waking at 5am but it sure is nice to be out when no one else is up. Most people can operate on a little less sleep, it takes a bit to adjust to the early mornings but it works and I find the time that way.
I've considered running on my lunch break as well. I normally have an hour which is more than enough time to get in a few miles and have time to clean up and eat before getting back to work. Have yet to do this because I only work one day a week so I'm not too worried if I run that day or not.
Have alternatives. I've got a treadmill and also a wind trainer. So, if I can't get out in the morning I take the opportunity to run or ride while my daughter is sleeping during the day. I need to be flexible of course here because some days the little one naps for 30 minutes others 2 hours so I never count on getting in a certain time, I just do what I can. In addition we've got a jogging stroller. I don't use this as much as I would like but plan on it more this winter. I need to devise a fender for the front wheel as I run on dirt paths and it kicks up dirt all over the little one whether it's dry or wet! Once I solve that it's go time!
Other things I'll do if I can't get out are body weight exercises. Squats, lunges, push ups, pull ups, etc... The list goes on and on and contrary to what most people may think these are excellent ways to not only keep fit but to injury proof your body. I can do this stuff while I chase my daughter around even, she can even help by providing resistance for squats! Throughout the day I'll get in 100 to 200 reps of a few of these exercises. It all adds up, try it, you will be sore the next day.
Don't let surprise off days or reduced workouts get to you, days off are good for you too and sometimes being forced to take a day off is just what you need.
All in all you DO have time. It's there. A lot of it is motivating and getting away from the things that waste your valuable time. I know many times when I feel like crap, am tired or grumpy a quick workout is all I need to feel better mentally as well. Look at your day. What can you cut out to maximize you time?
Thursday, December 6, 2012
Downtime and building back
Slowly heading back into a routine. For the past 5 days or so I've been trying to run and then ride my trainer every other day which has been working out pretty good. My runs have only been a few miles but I want to ease back into it in hopes of my knee getting better which it seems to be doing.
I've been running in the Puma Faas 250 Trail which is a pretty stripped down trail shoe. Not much cushioning, superlight, and it has been fun. I think it would work great for a trail half marathon or less for most people unless you enjoy the minimalist feel. I'd say it's more a fast workout or race shoe. So far so good.
Been trying to be more consistent with the body weight exercises too. More push ups, more pulls ups, squats, lunges, etc.... It's amazing how effective these simple motions can be at building strength. Also have been doing quite a few random quad and hamstring rehab type exercises and stretches to strengthen my knee and keep everything mobile. This seems to be helping my recovery.
Heading to the US for a visit in a few weeks which should be fun. If there is snow I may try to do a nordic ski race! We shall see though, I haven't been on snow in almost two years! I hate reading that. I really miss skiing but running fills that gap just the same. I think I miss the community more than anything.
Alright, kind of a boring post. No cool photos, gear to ponder over, race updates. It is winter though!
I've been running in the Puma Faas 250 Trail which is a pretty stripped down trail shoe. Not much cushioning, superlight, and it has been fun. I think it would work great for a trail half marathon or less for most people unless you enjoy the minimalist feel. I'd say it's more a fast workout or race shoe. So far so good.
Been trying to be more consistent with the body weight exercises too. More push ups, more pulls ups, squats, lunges, etc.... It's amazing how effective these simple motions can be at building strength. Also have been doing quite a few random quad and hamstring rehab type exercises and stretches to strengthen my knee and keep everything mobile. This seems to be helping my recovery.
Heading to the US for a visit in a few weeks which should be fun. If there is snow I may try to do a nordic ski race! We shall see though, I haven't been on snow in almost two years! I hate reading that. I really miss skiing but running fills that gap just the same. I think I miss the community more than anything.
Alright, kind of a boring post. No cool photos, gear to ponder over, race updates. It is winter though!
Thursday, November 29, 2012
Bikes and knees
Well no running yet but I did get on the bike for about a 30 minute spin which was nice. Big surprise, my mood improved as well! So I'll blame the lack of exercise on my poor mood, not my daughter's molars.
Knee felt alright but it still comes and goes. In my research it sounds like the only options I have are to keep up with the stretching and foam rollin'. Then also work on strengthening my hamstrings and quads which will in turn improve the overall knee strength. I've still put off going to the physio to get it checked out.
I did some aggressive massage to the area of injury and I cannot tell if anything improved or not. The point is to break up any scar tissue that may be grinding against other stuff in there which may be the cause of the pain. Whether I'm doing more harm than good has yet to be determined!
Got a knee brace too for when I begin running again, need to get the next size down though. Just a basic neoprene sleeve that should help. I make it out like this is some killer painful debilitating injury, it isn't. It's just enough though to make me worry that it could get worse, but, once again, I DID just run a 46 mile race on it with no problems! I just need to keep up with what I am doing and HTFU!
Oh, so no photos from the race as of yet but since I was on the winning team I got a pair of Mountain King Trail Blaze trekking poles. Pretty cool. Lighter than the Black Diamond equivalent too! Coming from a nordic ski racing background and having logged many a days dryland training with poles I'm curious how these are stiffness-wise. I'll write a little more in them once I receive them.
Still have nothing but good things to say about the Brecon Beacons Ultra put on by Likey's. If you come across this blog definitely check out the products they have to offer and support their business.
Knee felt alright but it still comes and goes. In my research it sounds like the only options I have are to keep up with the stretching and foam rollin'. Then also work on strengthening my hamstrings and quads which will in turn improve the overall knee strength. I've still put off going to the physio to get it checked out.
I did some aggressive massage to the area of injury and I cannot tell if anything improved or not. The point is to break up any scar tissue that may be grinding against other stuff in there which may be the cause of the pain. Whether I'm doing more harm than good has yet to be determined!
Got a knee brace too for when I begin running again, need to get the next size down though. Just a basic neoprene sleeve that should help. I make it out like this is some killer painful debilitating injury, it isn't. It's just enough though to make me worry that it could get worse, but, once again, I DID just run a 46 mile race on it with no problems! I just need to keep up with what I am doing and HTFU!
Oh, so no photos from the race as of yet but since I was on the winning team I got a pair of Mountain King Trail Blaze trekking poles. Pretty cool. Lighter than the Black Diamond equivalent too! Coming from a nordic ski racing background and having logged many a days dryland training with poles I'm curious how these are stiffness-wise. I'll write a little more in them once I receive them.
Still have nothing but good things to say about the Brecon Beacons Ultra put on by Likey's. If you come across this blog definitely check out the products they have to offer and support their business.
Monday, November 26, 2012
Grumpy non-runner
Well I'm not sure how I feel about this "not running" stuff!? I keep wanting to try to blame my grumpiness today on the little one and her new molars that are coming in but I honestly think it's because of no exercise. I have been stretching, massaging, icing, etc. the hell out of my knee to hopefully heal it up but it seems to come and go.
Maybe get on my wind trainer tomorrow for a spin to see how it feel or MAYBE get out for a 3 mile run tomorrow. I got a pair of shoes from work, Puma Faas 250 Trail, I am itchin' to try out too! Post race I just want to get after if but time off is good. There is a cross country race this weekend but with my knee I am hesitant to do any fast racing. Patience.
Maybe get on my wind trainer tomorrow for a spin to see how it feel or MAYBE get out for a 3 mile run tomorrow. I got a pair of shoes from work, Puma Faas 250 Trail, I am itchin' to try out too! Post race I just want to get after if but time off is good. There is a cross country race this weekend but with my knee I am hesitant to do any fast racing. Patience.
Friday, November 23, 2012
Slowly recovering
Alright so after 5 days I'm getting up and down the stairs just fine. A little bit of soreness left over in my quads otherwise I'm doing ok. Thank god for my foam roller though. I had been hesitant to put my body weight on that thing since it can hurt REAL bad but yesterday gave myself two solid rounds of rollin' on my quads, hamstrings, IT bands. Sure felt nice afterwards!
That damn knee injury is still there though. I keep going back and forth about it. I think I need to go to the physio to confirm what is actually wrong with it. I'm kind of thinking it's some odd minor ligament tear now which could be a bad thing. I keep saying "but I did just run 46 miles on it?". For whatever that is worth.
Got my 'cross bike set up on the wind trainer in the spare bedroom again. I figure take a solid week off from everything, then start up a few days per week on the bike and doing strength work. Then after maybe 2 plus weeks start easing into some running. Maybe the knee with fix itself. I'd sure like to get a set in stone training plan going for the next running season and stick to it. I know where my faults are, know the talent I have hidden, now just need to execute the plan.
Not sure if I mentioned this but I signed up for the South Downs Way 50 which is in mid-April 2013. Sounds like a beautiful course starting in Worthing, UK. Where ever the hell that is you say! Well it's pretty much directly south of London on the coast. Also planning on running the Malvern Hills Ultra which is local here, 52 miles and goes off the first weekend in May I believe. I'll have about three weeks between races which should be interesting. Other than those that is it for now. May consider tackling a 100 miler but that all depends on who I've got around to help, we shall see.
Oh, so the Beacons Ultra provisional results came through. I ended up 8th overall in a time of 7:18.30. I was about 10 minutes off of 4th place. I hate that. That is nothing over that distance. Oh well. As I've said I raced about how I should have expected to all things considered (training, knee, etc...). Our team got first however which is cool. Overall a kick ass experience! Sounds like they will have a Flickr account set up with photos so maybe post them up if I find some good ones. Alright, back to stretchin'!
That damn knee injury is still there though. I keep going back and forth about it. I think I need to go to the physio to confirm what is actually wrong with it. I'm kind of thinking it's some odd minor ligament tear now which could be a bad thing. I keep saying "but I did just run 46 miles on it?". For whatever that is worth.
Got my 'cross bike set up on the wind trainer in the spare bedroom again. I figure take a solid week off from everything, then start up a few days per week on the bike and doing strength work. Then after maybe 2 plus weeks start easing into some running. Maybe the knee with fix itself. I'd sure like to get a set in stone training plan going for the next running season and stick to it. I know where my faults are, know the talent I have hidden, now just need to execute the plan.
Not sure if I mentioned this but I signed up for the South Downs Way 50 which is in mid-April 2013. Sounds like a beautiful course starting in Worthing, UK. Where ever the hell that is you say! Well it's pretty much directly south of London on the coast. Also planning on running the Malvern Hills Ultra which is local here, 52 miles and goes off the first weekend in May I believe. I'll have about three weeks between races which should be interesting. Other than those that is it for now. May consider tackling a 100 miler but that all depends on who I've got around to help, we shall see.
Oh, so the Beacons Ultra provisional results came through. I ended up 8th overall in a time of 7:18.30. I was about 10 minutes off of 4th place. I hate that. That is nothing over that distance. Oh well. As I've said I raced about how I should have expected to all things considered (training, knee, etc...). Our team got first however which is cool. Overall a kick ass experience! Sounds like they will have a Flickr account set up with photos so maybe post them up if I find some good ones. Alright, back to stretchin'!
Wednesday, November 21, 2012
Monday, November 19, 2012
Post Race thoughts, Brecon Beacons Ultra
Saturday I finished my second ultramarathon, The Brecon Beacons Ultra, in Wales. The distance was about 46 miles. Here's a brief report of my experience. *none of the photos were taken by me but were poached from Facebook and by using the almighty Google. I've made a feeble attempt to cite where needed but if you actually find this site and would prefer I didn't use your photos let me know. Thanks for the photos!
Saturday I awoke at 330am had some breakfast and got a taxi at 4am heading to Tenbury Wells, UK. It was raining out and the temps were in the low 40's. I hopped in the cab and was hoping for your standard driver who spoke little English so I could just relax or even get a little more sleep and avoid conversation.
After a little idle chit chat about where I needed to go I find out the driver's day time job is a police officer! So, as the conversation went on I mentioned I used to be a Park Ranger before moving to the UK. To my surprise he replied "so you were armed law enforcement"! I think this was the first person to call me on being law enforcement myself when I said I used to be a Park Ranger. Pretty cool. Anyway we ended up chatting the entire 45 minute ride about the usual police stuff; firearms, use of force, drugs, etc and then the usual; immigration, accents, travel, visas.
In Tenbury Wells I met my friend at about 445am at his parent's house and then we headed out to Wales. We wound our way on narrow country lanes for about a hour fifteen until we arrived in Talybont-on-Usk in the dark. The town is small and not very well lit so all I seemed to see were headlamps and their reflection off of high viz clothing. It was drizzling and off and on raining. Damp, wet, cold. The last weather you want for a running race in the Welsh mountains in November.
We found our way to the main street in town past a couple pubs and wandered over to where registration was and signed in. The community center was buzzing with people chatting and getting their gear ready, old friends talking of their summer racing and people who had met online meeting face to face. All in all a very positive environment. We organized our required gear and made any last adjustments. I ended up changing into shorts versus my knickers due to temps, although still cold, being a bit warmer than I thought. I figured I could always work harder to warm up!
I had no idea of where I was or any sense of direction due to the darkness. As the morning light arrived the sun stayed away and the drizzle slowed down and we lined up along the Monmouthshire and Brecon Canal with everyone else competing. Some guy asked if I was one of the UK's top ultrarunners, Jez Bragg's, brother and spoke something of my beard and then me shooting off the front. I think when I opened my mouth he realized that I wasn't from the UK! Funny none the less, I hope the brother is fast!
I should have started the "tracking satellites" process on my watch earlier as it didn't kick in until we are about a mile into the race! No big deal really just something else to worry about though!
So we were off. I sped up to the front group and we motored along at a pretty good pace until about 3 miles where we begin the biggest climb of the race, Tor y Foel, and the slow grind began up the 1.5 to 2 mile climb. Many tried to run but only the top runners avoided walking. It was just too steep in sections and the efficiency of running is lost. The weather was still misty and drizzling but warm enough that I took off my jacket on the climb. The trails were muddy, wet, and slippery or covered in shale-like rock that beat up your feet. We had some phenomenal views from up high and the sun began to peek through which gave some great opportunities for someone with a camera! The one thing I hate about these races is I've seen some really beautiful parts of this country but since I'm in race mode I've not got my camera and even if I did I don't think I could get myself to "waste" time and take some shots! Unfortunate.
After the top out on Tor y Foel a steep descent plunged down to a dirt road which we followed for a while above the Talybont Reservoir through hard wood forest in full fall color. I caught up with one of my teammates and the time went fast as we talked. The road was easy running but did have some gradual ascent to it which wasn't felt until lap two. We were in 3rd and 4th place at this point cruising along at a casual pace. I ran off into the woods to take a crap, but soon caught back up on the climb to The Gap. The Gap climb is gradual and fairly technical run up to a saddle (hence the name) below Cribyn. It was rocky enough that you had to choose a line or you'd get tripped up. It was also very wet, with small stream crossings, and very exposed to the elements. Surrounded by surreal grassy looking and oddly shaped ridges and peaks the wind ripped across the valley floor and I was wishing I had wind briefs on! I considered putting on my jacket but the rain had stopped and it wasn't worth it, I'd just be taking it off once over The Gap.
Over The Gap the trail went down a medium steepness, very rocky, wet, slippery descent. This could be bad the next time around! I get passed by one guy hauling ass downhill, I'd rather be conservative at this point. It reminded me of the descents in Moab, Utah. Small ledges everywhere loose sheets of rock, little solid footing. There were a few stream crossings and as I got further down I was able to find a softer section of grass that was easier running. Down, down, down I went until I got to some gates entering farmland. Down a horrible baby head rocky section of road to the 2nd water station. It was a relief to be done with the rocks, my feet were feeling it but as soon as I left the aid station the route dumps me in a "trail" that was seemingly an old overgrown stream bed. Carefully watching my footing, the leaf covered baby head rocks were treacherous, and dodging the over grown nettles and thorny branches fortunately this section was short.
Into the countryside. Through fences and gates, ankle deep mud and sheep shit, to a nice trail along once again beautiful orange fall colors. I stop to take a leak and I'm doing the "no hands piss" talking to myself and I look up to see a photographer, camouflaged by her orange down jacket, taking race photos! We both laugh and I trudge on.
On and off of country lanes, the paved roads are a nice break from the trail, through farmyards, over fences and through gates once again. Into the village of Pencelli and I can see the treeline of the canal again. Rolling country lanes bring me to the canal and near the end of the first lap. The canal is lined with orange and yellow leaved trees and the soils in the canal match up well with the color scheme being a rusty haze. This segment of the course lasts forever mentally. A flat smooth 2 miles with the occasional mud puddle, the final water station of lap 1 awaiting. I'm in fifth at this point and catch up to the guy in fourth. After a brief stop to refill my bottle we run together and talk for the next few miles. He's gunning for a little bit faster than me, under 6 hours 50 minutes (his previous year's time) and could care less about his placing. We hit the beginning of the Tor y Foel climb again and the pain begins. Fourth place pulls off in the distance as I begin to walk up the climb, legs in too much pain to run, I try to run the less steep sections as the climb seems to have a few steps in it. I take two ibuprofen at the top to ease the impending leg revolt.
I'm only at about 28 miles into the race by now, sore legs are a sign that I didn't train enough which I was expecting. I knew I hadn't done enough long runs but figured I could pull it off. The key to these races is time on your feet previous. My longest run had been a Saturday 17 miler followed by a Sunday 26 miler. I should have had three weekends like that if not longer but with the nagging odd knee injury (bursitis maybe?) I've had I was hesitant to run a lot. The funny thing is that during the race my knee didn't bother me at all and as of now I haven't even noticed if it got worse!
The next 5 miles or so hurt real bad, not that the Tor y Foel climb went well. My legs were destroyed and the emotional highs and lows from my body adapting to the length of exertion begin to start. I see downhill the other runners slowly creeping towards me, 4 or so slowly getting closer. My pace has halved to what it was descending the first time around. Once back on the flattish road section between Tor y Foel and The Gap I get caught by a few guys behind me. I'm swapping a quasi-run-shuffle with walking even on the flats. I pull out my iPod in hope that the music will mask some pain and ignite the fires a bit. And what do you know! Either the ibuprofen kicked in, the music helped , something happened and the "low" I had been in is replaced by a "high".
Bam. I'm off running full speed (well as "full" as one can go!) up the rocky rutty trail to The Gap. Feeling great. I get to The Gap and see a few mountain bikers enjoying the now sunny view. My senses seem sharpened, my foot placements are solid, and the surrounding scenery is as vivid as ever. I'm going full bore downhill and am gaining on the guy in front of me even though he's about a quarter mile up. I move off the rocky trail to the soft grass to ease the wear on the burning soles of my feet. Soaking wet I'm sure they look like a white dried apricot just waiting for a shearing force to form some monster blister. As soon as I begin to open it up even more the wet grass throws me to the ground. My foot gives out and I slide a good 10 feet. Luckily it was soft, I recover easy and get back at it.
I hit the final water station, fill my bottle, and tackle the baby head gully. The following fields I'm half way up my calf in mud and sheep manure in some sections due to the entire race field mixing the pot. Wet muddy feet are nothing to worry about now, we're seemingly too close to the finish. The orange and yellow leaves are on fire, my eyes picking up odd tracers of light now. Feeling even better going through Pencelli the second time. I catch a glimpse of the guy in front of me finally, he's about 200 meters ahead but we've got maybe 3 miles to go!
I finally catch him where we start the agonizing canal path portion. I'm feeling alright and hang with him for a bit but end up letting him go. I'm way ahead of whomever is behind me and figure it's not for a top 3 spot, not even a top 5 so I'll let him go and drag my sorry self in the final 2 miles. Why is it that this portion seemed the longest and hardest stretch? It took forever!
Finally getting to the main bridge that leaves the canal and goes into town was a relief. I pick up the pace and head into the finish. Done!
Overall I was pleased with my race. Here's some thoughts on the entire thing pertaining to concerns I had. Some where mentioned above already but this is mainly for my reference.
Thoughts on my race:
Ibuprofen - at about mile 30 took 2, this seemed to help my legs recover a bit, never done this before
Food - less sugary foods next time maybe, these seemed to give a feeling of gut rot. Otherwise I felt good food-wise the whole race so the calories must have been right. I ate everything I had (7 GU Roctane, 7 (x5) Jelly Babies, 2 Snickers. Total of about 2000 calories. Not that the gut rot was a problem but if something that is uncomfortable can be changed why not? On the other hand why change what works? Pre-race I had a bowl of muesli with milk, a banana, peanut butter sandwich, and of course coffee.
Water - had one full 750ml bottle between every aid station (total 6?)
Endurolytes - salt tablets, took two every 45 minutes after half way (took 6 total). Not too sure if this is placebo or not but supposedly can mitigate cramping. Seeing as how I had minor signs of calf cramps in my previous race I figure it was worth it to take some just in case. This time I had a couple tiny signs of calf cramping but better than before.
Footwear - The Salomon Speedcross CS shoes I wore are waterproof in the front portion and didn't drain well enough, and the insoles held water like sponges, also my feet could have had more protection from rocks. I got these shoes for a winter running shoe. The waterproof material makes them less breathable and much warmer, also they are very aggressive which is great for mud and snow. However once there is water in the toe box it won't go away! I feel that if I would have had non-waterproof versions my socks and shoes would have dried out from body heat lessening the "foot rot"/burning sensation I got from all the wetness. I was initially worried about the narrow toe box too but I finished with a couple blisters that did not cause me problems racing.
Clothes - I changed into shorts, versus my knickers, at the last minute which was a good choice as I would have been way too hot. I also started with my Patagonia Nine Trails jacket on which was nice but as soon I started climbing Tor y Foel it was too hot. I considered putting it on during the exposed ridges because I was getting chilled from the wind but never did. Spare socks? Depending on the conditions and if I already have a race vest or backpack this may be an option. As mentioned, the soles of my feet were trashed from the wet and there were times a fresh pair of socks would have been great. However, is it necessary or just dead weight? I finished just fine without this time. Just had to deal with that odd burning sensation and also the worry of blisters. I ended up with two big blisters on one of my toes but they didn't cause any problems fortunately.
Music - started up the iPod shuffle when I began to hurt around mile 30, this helped GREATLY as it did before, music has been scientifically proven to mask pain. I prefer to know what is going on around me so I only wear one ear bud in my ears.
Backpack - UltrAspire Surge race vest was perfect. I even was able to get food out of the top pocket without taking the vest off. One thing to consider is if I ever need 2 bottles. I had one UltrAspire handheld which was great but a second bottle could be nice. I may look into the new Ultimate Direction race vests for 2013 that hold bottles on the shoulder straps.
Fitness - I felt pretty good actually. My ongoing knee issue never presented itself which was great! I know I didn't do enough long runs
We're still waiting for the official results to be posted, I'll post when they are available! If you want to see my Garmin info click HERE.
Saturday I awoke at 330am had some breakfast and got a taxi at 4am heading to Tenbury Wells, UK. It was raining out and the temps were in the low 40's. I hopped in the cab and was hoping for your standard driver who spoke little English so I could just relax or even get a little more sleep and avoid conversation.
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| Click here for Google Maps page |
After a little idle chit chat about where I needed to go I find out the driver's day time job is a police officer! So, as the conversation went on I mentioned I used to be a Park Ranger before moving to the UK. To my surprise he replied "so you were armed law enforcement"! I think this was the first person to call me on being law enforcement myself when I said I used to be a Park Ranger. Pretty cool. Anyway we ended up chatting the entire 45 minute ride about the usual police stuff; firearms, use of force, drugs, etc and then the usual; immigration, accents, travel, visas.
In Tenbury Wells I met my friend at about 445am at his parent's house and then we headed out to Wales. We wound our way on narrow country lanes for about a hour fifteen until we arrived in Talybont-on-Usk in the dark. The town is small and not very well lit so all I seemed to see were headlamps and their reflection off of high viz clothing. It was drizzling and off and on raining. Damp, wet, cold. The last weather you want for a running race in the Welsh mountains in November.
We found our way to the main street in town past a couple pubs and wandered over to where registration was and signed in. The community center was buzzing with people chatting and getting their gear ready, old friends talking of their summer racing and people who had met online meeting face to face. All in all a very positive environment. We organized our required gear and made any last adjustments. I ended up changing into shorts versus my knickers due to temps, although still cold, being a bit warmer than I thought. I figured I could always work harder to warm up!
I had no idea of where I was or any sense of direction due to the darkness. As the morning light arrived the sun stayed away and the drizzle slowed down and we lined up along the Monmouthshire and Brecon Canal with everyone else competing. Some guy asked if I was one of the UK's top ultrarunners, Jez Bragg's, brother and spoke something of my beard and then me shooting off the front. I think when I opened my mouth he realized that I wasn't from the UK! Funny none the less, I hope the brother is fast!
I should have started the "tracking satellites" process on my watch earlier as it didn't kick in until we are about a mile into the race! No big deal really just something else to worry about though!
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| race map |
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| climbing Tor y Foel, photo credit: Andrew Boxhall via Facebook |
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| up Tor y Foel, photo credit: Andrew Boxhall via Facebook |
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| looking up the descent from Tor y Foel, photo credit Andrew Boxhall via Facebook |
Over The Gap the trail went down a medium steepness, very rocky, wet, slippery descent. This could be bad the next time around! I get passed by one guy hauling ass downhill, I'd rather be conservative at this point. It reminded me of the descents in Moab, Utah. Small ledges everywhere loose sheets of rock, little solid footing. There were a few stream crossings and as I got further down I was able to find a softer section of grass that was easier running. Down, down, down I went until I got to some gates entering farmland. Down a horrible baby head rocky section of road to the 2nd water station. It was a relief to be done with the rocks, my feet were feeling it but as soon as I left the aid station the route dumps me in a "trail" that was seemingly an old overgrown stream bed. Carefully watching my footing, the leaf covered baby head rocks were treacherous, and dodging the over grown nettles and thorny branches fortunately this section was short.
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| Top of The Gap, photo taken from some random forum and obviously not on race day! |
Into the countryside. Through fences and gates, ankle deep mud and sheep shit, to a nice trail along once again beautiful orange fall colors. I stop to take a leak and I'm doing the "no hands piss" talking to myself and I look up to see a photographer, camouflaged by her orange down jacket, taking race photos! We both laugh and I trudge on.
On and off of country lanes, the paved roads are a nice break from the trail, through farmyards, over fences and through gates once again. Into the village of Pencelli and I can see the treeline of the canal again. Rolling country lanes bring me to the canal and near the end of the first lap. The canal is lined with orange and yellow leaved trees and the soils in the canal match up well with the color scheme being a rusty haze. This segment of the course lasts forever mentally. A flat smooth 2 miles with the occasional mud puddle, the final water station of lap 1 awaiting. I'm in fifth at this point and catch up to the guy in fourth. After a brief stop to refill my bottle we run together and talk for the next few miles. He's gunning for a little bit faster than me, under 6 hours 50 minutes (his previous year's time) and could care less about his placing. We hit the beginning of the Tor y Foel climb again and the pain begins. Fourth place pulls off in the distance as I begin to walk up the climb, legs in too much pain to run, I try to run the less steep sections as the climb seems to have a few steps in it. I take two ibuprofen at the top to ease the impending leg revolt.
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| elevation profile, just shy of 6000 vertical feet according to my Garmin |
I'm only at about 28 miles into the race by now, sore legs are a sign that I didn't train enough which I was expecting. I knew I hadn't done enough long runs but figured I could pull it off. The key to these races is time on your feet previous. My longest run had been a Saturday 17 miler followed by a Sunday 26 miler. I should have had three weekends like that if not longer but with the nagging odd knee injury (bursitis maybe?) I've had I was hesitant to run a lot. The funny thing is that during the race my knee didn't bother me at all and as of now I haven't even noticed if it got worse!
The next 5 miles or so hurt real bad, not that the Tor y Foel climb went well. My legs were destroyed and the emotional highs and lows from my body adapting to the length of exertion begin to start. I see downhill the other runners slowly creeping towards me, 4 or so slowly getting closer. My pace has halved to what it was descending the first time around. Once back on the flattish road section between Tor y Foel and The Gap I get caught by a few guys behind me. I'm swapping a quasi-run-shuffle with walking even on the flats. I pull out my iPod in hope that the music will mask some pain and ignite the fires a bit. And what do you know! Either the ibuprofen kicked in, the music helped , something happened and the "low" I had been in is replaced by a "high".
Bam. I'm off running full speed (well as "full" as one can go!) up the rocky rutty trail to The Gap. Feeling great. I get to The Gap and see a few mountain bikers enjoying the now sunny view. My senses seem sharpened, my foot placements are solid, and the surrounding scenery is as vivid as ever. I'm going full bore downhill and am gaining on the guy in front of me even though he's about a quarter mile up. I move off the rocky trail to the soft grass to ease the wear on the burning soles of my feet. Soaking wet I'm sure they look like a white dried apricot just waiting for a shearing force to form some monster blister. As soon as I begin to open it up even more the wet grass throws me to the ground. My foot gives out and I slide a good 10 feet. Luckily it was soft, I recover easy and get back at it.
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| The Gap descent, photo credit some Welsh fishing site, and not from race day! |
I hit the final water station, fill my bottle, and tackle the baby head gully. The following fields I'm half way up my calf in mud and sheep manure in some sections due to the entire race field mixing the pot. Wet muddy feet are nothing to worry about now, we're seemingly too close to the finish. The orange and yellow leaves are on fire, my eyes picking up odd tracers of light now. Feeling even better going through Pencelli the second time. I catch a glimpse of the guy in front of me finally, he's about 200 meters ahead but we've got maybe 3 miles to go!
I finally catch him where we start the agonizing canal path portion. I'm feeling alright and hang with him for a bit but end up letting him go. I'm way ahead of whomever is behind me and figure it's not for a top 3 spot, not even a top 5 so I'll let him go and drag my sorry self in the final 2 miles. Why is it that this portion seemed the longest and hardest stretch? It took forever!
Finally getting to the main bridge that leaves the canal and goes into town was a relief. I pick up the pace and head into the finish. Done!
Overall I was pleased with my race. Here's some thoughts on the entire thing pertaining to concerns I had. Some where mentioned above already but this is mainly for my reference.
Thoughts on my race:
Ibuprofen - at about mile 30 took 2, this seemed to help my legs recover a bit, never done this before
Food - less sugary foods next time maybe, these seemed to give a feeling of gut rot. Otherwise I felt good food-wise the whole race so the calories must have been right. I ate everything I had (7 GU Roctane, 7 (x5) Jelly Babies, 2 Snickers. Total of about 2000 calories. Not that the gut rot was a problem but if something that is uncomfortable can be changed why not? On the other hand why change what works? Pre-race I had a bowl of muesli with milk, a banana, peanut butter sandwich, and of course coffee.
Water - had one full 750ml bottle between every aid station (total 6?)
Endurolytes - salt tablets, took two every 45 minutes after half way (took 6 total). Not too sure if this is placebo or not but supposedly can mitigate cramping. Seeing as how I had minor signs of calf cramps in my previous race I figure it was worth it to take some just in case. This time I had a couple tiny signs of calf cramping but better than before.
Footwear - The Salomon Speedcross CS shoes I wore are waterproof in the front portion and didn't drain well enough, and the insoles held water like sponges, also my feet could have had more protection from rocks. I got these shoes for a winter running shoe. The waterproof material makes them less breathable and much warmer, also they are very aggressive which is great for mud and snow. However once there is water in the toe box it won't go away! I feel that if I would have had non-waterproof versions my socks and shoes would have dried out from body heat lessening the "foot rot"/burning sensation I got from all the wetness. I was initially worried about the narrow toe box too but I finished with a couple blisters that did not cause me problems racing.
Clothes - I changed into shorts, versus my knickers, at the last minute which was a good choice as I would have been way too hot. I also started with my Patagonia Nine Trails jacket on which was nice but as soon I started climbing Tor y Foel it was too hot. I considered putting it on during the exposed ridges because I was getting chilled from the wind but never did. Spare socks? Depending on the conditions and if I already have a race vest or backpack this may be an option. As mentioned, the soles of my feet were trashed from the wet and there were times a fresh pair of socks would have been great. However, is it necessary or just dead weight? I finished just fine without this time. Just had to deal with that odd burning sensation and also the worry of blisters. I ended up with two big blisters on one of my toes but they didn't cause any problems fortunately.
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| wet feet and minor blisters on my second toe |
Music - started up the iPod shuffle when I began to hurt around mile 30, this helped GREATLY as it did before, music has been scientifically proven to mask pain. I prefer to know what is going on around me so I only wear one ear bud in my ears.
Backpack - UltrAspire Surge race vest was perfect. I even was able to get food out of the top pocket without taking the vest off. One thing to consider is if I ever need 2 bottles. I had one UltrAspire handheld which was great but a second bottle could be nice. I may look into the new Ultimate Direction race vests for 2013 that hold bottles on the shoulder straps.
Fitness - I felt pretty good actually. My ongoing knee issue never presented itself which was great! I know I didn't do enough long runs
We're still waiting for the official results to be posted, I'll post when they are available! If you want to see my Garmin info click HERE.
Tuesday, November 13, 2012
Brecon Beacons Ultra gear list, backpack quiver
Oh the above photo I forgot to add in on my previous post. Seemed odd so I took a photo! This was past half way on my run from Kidderminster to Worcester along the Severn Way. I think this was due to some huge pits the quarry I was running through had dug. The pits had filled with water and the soil was still settling, hence quicksand. Funny sign though! Just past this I ended up to my thigh along a flooded trail with no way to avoid it! I was worried about a flooded trail due to the river, not from poor drainage from a quarry! Well, at least it was raining and I was already wet!
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| OMM Adventure Light 20L |
Above is essentially what I ran to work with. The OMM Adventure Light 20L is a super light backpack made for running. It's pretty basic but suited my needs perfectly. I had bought this in the past with dreams of Marathon des Sables.
Anyway, I fit the following in it for a total weight of about 8 lbs. Carhartt pants, socks, boxers t-shirt, work shirt, Mizuno Ronin racing flats (I had to try to go light at least with the shoes!). I also had along a tiny bottle of shampoo, tiny bar of soap, and one of those super fast drying chamois towels for camping. Fleece and softshell vest. Then of course my wallet, keys, watch. For the run itself I brought along a few gels and a small bottle of water. I ended up using the water as a pre-wash before going into the gym where I used the showers as I was covered in mud. I would have hated to be turned away! Saddest thing of all was after paying my 1.75 pounds for the shower the guy sent me to the area that has a sauna, steam room and private showers! I think seeing that 1. I wasn't from around here 2. The weather was horrible and 3. since I had just ran about 18 miles he felt bad sending me to the communal showers. Or maybe it was that I was going to destroy the place with mud?! I mentioned sad. Well the only clothes I had were work clothes so the steam room and mainly the sauna that beckoned were a no go! Damn that would have been nice!
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| UltrAspire Surge |
And onto the next. So above you'll see my back pack, er, race vest for Brecon Beacons this weekend. The UltrAspire Surge is mainly for carrying water in it and has very little room for extras. However since I prefer to carry my water in a handheld I ditched the reservoir and am using the vest as storage for the required gear for the race. These race vests are pretty much a stripped down backpack merged with a vest. So everything is close into your body and doesn't flop around. Pretty cool idea that I am 100% sold on for carrying extra crap.
I'm not sure of the exact volume of this thing without the water reservoir but it is enough to carry just what I need and no more. I almost went with the next size up in the UltrAspire line up, the Omega, but after contacting the guy at Ultramarathonrunningstore.com I changed my mind. I gave him a list of what I needed to carry and his experience in the sport showed as he recommended the smaller option. Although tight it all fit perfect. Remember, extra room will fill with the unnecessary! Looking to buy one yourself?
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| required gear for Brecon Beacons Ultra and some food |
So above you'll see pretty much all I'm bringing this weekend. Here is a list for you:
Required kit, cut and paste from the website hence the British terminology:
-Rucksack: UltrAspire Surge
-Means of hydration - ability to carry minimum of 500ml of fluid: UltrAspire Isomeric Handheld (650ml)
-Means of hydration - ability to carry minimum of 500ml of fluid: UltrAspire Isomeric Handheld (650ml)
-Enough food (no shops on route!): GU Roctane, Jelly Babies, Snickers
-Full waterproof cover (trousers and top): Montane Minimus Jacket and pants
-Hat: Swix Nordic ski hat (of course!)
-Gloves: Nike Convertible Mittens, super light glove/mitten
-Fleece (or similar warm upper body layer): Patagonia R1 Zip-neck
-Survival/Space Blanket: basic space blanket
-Basic first aid kit including antiseptic: pretty basic just to meet the requirement
-Head torch: Petzl eLite
-Spare batteries for above: 2 x 2032 watch batteries
-Compass: some tiny piece of crap (hey it points north!), would've preferred a Recta DT100
-Whistle: tiny emergency whistle
-Watch: Garmin 210
-Map: most likely use the provided map but I do have the OS maps for the area
-Full waterproof cover (trousers and top): Montane Minimus Jacket and pants
-Hat: Swix Nordic ski hat (of course!)
-Gloves: Nike Convertible Mittens, super light glove/mitten
-Fleece (or similar warm upper body layer): Patagonia R1 Zip-neck
-Survival/Space Blanket: basic space blanket
-Basic first aid kit including antiseptic: pretty basic just to meet the requirement
-Head torch: Petzl eLite
-Spare batteries for above: 2 x 2032 watch batteries
-Compass: some tiny piece of crap (hey it points north!), would've preferred a Recta DT100
-Whistle: tiny emergency whistle
-Watch: Garmin 210
-Map: most likely use the provided map but I do have the OS maps for the area
Then the extras I'm bringing:
Headsweats visor
iPod shuffle and headphones
a couple ibuprofen
And I think that is it other than what I'll be wearing which will most likely be a Patagonia Capilene 2 Zip neck, DryMax Lite socks, Salomon Speedcross 3 CS shoes, Patagonia Nine Trails jacket, then there are some options for bottoms. Depending on the temps either my normal RaceReady shorts or (most likely) my Pearl Izumi knickers with Craft lightweight boxers underneath. A little more protection for the legs will most likely be a good thing seeing that I got chilled during my run to work in the rain (currently 60% chance of rain race day!)
For food I figured 200 calories per hour should be enough with some extra just in case. GU Roctane, the mother of all energy gels, will be my base and go to energy source. I'll take one (100 calories) every half hour. On the hour I plan to eat 5 Jelly Babies (about 100 calories for 5). The Jelly Baby is a staple of the fellrunning crowd over here in the UK. Essentially a big gummy bear that is softer and easier to chew.
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| Jelly Babies, high tech nutrition |
I had originally wanted to buy some Hammer Nutrition Perpetuem chews but considering the price in comparison to Jelly Babies and my laziness to order them I opted for the low tech version. I'm also carrying with me two Snickers bars. 250 calories each just in case or for when the shit hits the fan. The mental boost of eating one of these will pull you out of the deepest valley! Would prefer a Milky Way Dark but the aren't available over here and they last seconds in our household! Or maybe a Reese's Fast Break.
There are 5 water stations about 8 miles apart on the loop that we do twice. I just need to be sure to drink one bottle between every station and think I'll be ok.
So should be good to go! Well I hope!
Monday, November 12, 2012
Knee is, well, OK?! Whatever that means!
Well it's taper time. I feel that I missed a few key workouts for various reasons so I'm counting on my base to pull me through this one! My knee injury is still there, but, I have been running on it and it's ok.
About 9 days ago I ran to work, about 18 miles along the Severn Way. It was a horrible run. Rained the entire time. I had the chills for the second half as well and didn't really have as quality of a run as I would have liked. Training for conditions is good I guess though! I got to Worcester in about 2.5 hours and had a shower in a local gym there which was nice despite not having super hot water. I had to carry all my clothes, shoes, etc with me in a backpack which wasn't too bad. I think on a better day it would be a fun thing to do every week, just when it isn't raining!
Then on Sunday after that run I did my 8.5 mile loop workout that worked well for the North Downs Way 50. This time I woke up and on lap 3 my hamstrings felt like total crap. So, after about 25 miles I stopped. I now look back and wish I would have bucked up and did one more lap but better safe than sorry I guess. Knee felt ok. Before when I did the loop workout I finished 4 laps (about 34 miles) at 730 to 800 minute mile pace feeling really good. This time I think I was at 825 pace feeling like shit. So, hopefully that isn't an indicator of my race this weekend.
Normally I wouldn't care but although an individual event, I am on a team of 3. That team won the team race last year. I just want to perform well enough as to not hurt the team finish. May teammate finished last year in about 6:30, second place. I am going for a goal of 7 hours which should be good for a top 5 maybe. The weather however looks to be rainy which could be bad, or good!
I'm not too sure about my shoe choice but the traction WILL be needed. I'm wearing my Salomon Speedcross 3's. They are great shoes but have always seemed a bit narrow in the toe box. So I am expecting trashed feet post race.
I think I've got all my required gear sorted out. Ended up getting another rain jacket since I most likely will need to wear it. Got an ultralight Montane Minimus jacket. The other piece of shit I have, Montane LiteSpeed H20, is mainly for living in my pack to meet race requirements. It is super light but fits like crap. After my rain run I figured it best to have one that will work.
I forgot to blog about my pack choice for the race, I'll try to go over that later! I may touch on my pack for my run to work as well which was more substantial but still light! Oh, and maybe some talk of food for this race since it's un-supported.
I need to focus on getting psyched for this one this week. Then, 6 days from now it's time for a break. Maybe 2 weeks off. Reset, refocus, plan. Then maybe crush some races in the spring! I know I have it in me, just need to commit to it.
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| wet and grey, Severn Way |
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| so close to a semi-warm shower! |
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| good running, maybe on a clearer day! |
Normally I wouldn't care but although an individual event, I am on a team of 3. That team won the team race last year. I just want to perform well enough as to not hurt the team finish. May teammate finished last year in about 6:30, second place. I am going for a goal of 7 hours which should be good for a top 5 maybe. The weather however looks to be rainy which could be bad, or good!
I'm not too sure about my shoe choice but the traction WILL be needed. I'm wearing my Salomon Speedcross 3's. They are great shoes but have always seemed a bit narrow in the toe box. So I am expecting trashed feet post race.
I think I've got all my required gear sorted out. Ended up getting another rain jacket since I most likely will need to wear it. Got an ultralight Montane Minimus jacket. The other piece of shit I have, Montane LiteSpeed H20, is mainly for living in my pack to meet race requirements. It is super light but fits like crap. After my rain run I figured it best to have one that will work.
I forgot to blog about my pack choice for the race, I'll try to go over that later! I may touch on my pack for my run to work as well which was more substantial but still light! Oh, and maybe some talk of food for this race since it's un-supported.
I need to focus on getting psyched for this one this week. Then, 6 days from now it's time for a break. Maybe 2 weeks off. Reset, refocus, plan. Then maybe crush some races in the spring! I know I have it in me, just need to commit to it.
Thursday, November 8, 2012
Not looking forward to this next race
With all the on goings of the past two months I'm not holding on too much hope for this race. I should have quit when I was already behind a few weeks ago. I just hope I can finish now. Unfortunately I'll be "that guy" on the team that is suppose to win that has a shitty day. You win some you lose some I guess, just can't wait until the suffering is over and I can give myself a rest. I have a feeling beyond 30 miles is going hurt real bad. REAL bad.
Wednesday, October 31, 2012
Sunday, October 28, 2012
Knee, fall colors, and long runs
So I stretched the hell out of my knee (mainly my hamstring), worked on the mobility of it, rolled it, took some ibuprofen. Then Sunday went on a run with a friend from Wolverhampton.
12 miles in the Wyre Forest. Very nice day for a run but I wish I would have wore my trail shoes, pretty muddy and I could have used the traction. All the leaves are or have changed which made it a great scenic run. Temperatures were warmer than I thought they would be. I kind of miss running the Wyre Forest, so many options for loops, singletrack, fire road. And unfortunately no camera so no photos! Sorry.
And the knee actually felt good! That was a relief. Maybe the 5 days off from running and then the stretch session helped out. I don't think it helped out my training though for Brecon Beacons. This morning I'm kind of sore which worries me about the 45 mile race! So this week I need to hammer out a huge week, at least over next weekend, and that's all I can do. This is the final bit of training that may help, then it's too close to the race.
Hoping to run to work next Saturday, about 17 to 19 miles on the Severn Way to Worcester. Then Sunday maybe another 20 - 30. It will hurt, I'll be tired, but give me an idea how I'll feel in this race. I think I'm going to be a "completer" versus a "competer".
12 miles in the Wyre Forest. Very nice day for a run but I wish I would have wore my trail shoes, pretty muddy and I could have used the traction. All the leaves are or have changed which made it a great scenic run. Temperatures were warmer than I thought they would be. I kind of miss running the Wyre Forest, so many options for loops, singletrack, fire road. And unfortunately no camera so no photos! Sorry.
And the knee actually felt good! That was a relief. Maybe the 5 days off from running and then the stretch session helped out. I don't think it helped out my training though for Brecon Beacons. This morning I'm kind of sore which worries me about the 45 mile race! So this week I need to hammer out a huge week, at least over next weekend, and that's all I can do. This is the final bit of training that may help, then it's too close to the race.
Hoping to run to work next Saturday, about 17 to 19 miles on the Severn Way to Worcester. Then Sunday maybe another 20 - 30. It will hurt, I'll be tired, but give me an idea how I'll feel in this race. I think I'm going to be a "completer" versus a "competer".
Friday, October 26, 2012
Family time
Ugh, well it's been busy hence no updates! My daughter turned one, my parents visited for about 10 days, the in-laws were here. Busy place. Limited time or drive to blog and limited time and drive to run. Oh, and the little one has a molar pushing through which has been limiting sleep!
This morning I got out for a run and I found out that running makes my injury better?! So, I'm guessing flexibility is coming into play with my right hamstring. Damn I am stubborn, why haven't I just gone to the physio?
Anyway, I'll get back at this thing hopefully this weekend. The cold has arrived and it's just getting darker!
This morning I got out for a run and I found out that running makes my injury better?! So, I'm guessing flexibility is coming into play with my right hamstring. Damn I am stubborn, why haven't I just gone to the physio?
Anyway, I'll get back at this thing hopefully this weekend. The cold has arrived and it's just getting darker!
Friday, October 12, 2012
Monday, October 8, 2012
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| Arley footbridge |
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| Arley |
I've come to the conclusion that whatever is wrong with my knee is the pes anserine. The junction at the tibia where the sartorius, gracilis, and semitendinosis all meet up. I've got tenderness there when I push on it. Otherwise no other pain. Did some more Googling and some people recommend heat so I tried that yesterday and it seemed to help so far. So add that to the repertoire!
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| Victoria Bridge over the Severn |
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| Salomon Speedcross CS |
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| Bewdley |
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| Devil's Spittleful Reserve |
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| lame stock photo, UltrAspire Surge |
More and more though I am looking forward to the Ultimate Direction "Signature Series" race vests that are coming out in 2013. I do not like running (racing) with a water reservoir because it is too time consuming to fill up during a race and these new race vests will have bottles on the shoulder straps. I'd never thought I would tolerate bottles hanging off of there but lately have been considering the benefits of bottles and having my hands free, lately it;s been cold hands. There are a few companies over and in Europe that do that already but the quality and fit of the pack just isn't there.
Anyway, maybe next time I'll give a run down on the Surge.
Thursday, October 4, 2012
Injuries, Brecon Beacons, South Downs Way
Well the ibuprofen and ice seems to be working well for this odd injury. It's still there but at least I'm running. Put in 10 plus miles this morning and it was alright the entire time, noticeable, but I could deal with it.
Considering that the next few weeks are key workout times for this up coming Brecons Ultra I figure I may as well run on through this and either end up pulling out at the last minute or make my leg worse and finish with a possibly slower expectation. I was really down about it the other day but had a think and have re-focused. It is winter time and the only races I had planned on doing were cross-country and about 8 miles. Not super important, more fun to do than anything. Any longer races won't begin until April so I could easily take an extended time off to 100% heal up before the races I am really excited about begin.
I move forward. Ice. Ibuprofen. Compression. Elevation. But no rest! I can justify not resting and keeping up running: it stretches out my injury. Which may be true actually, who knows.
The promoter that puts on the North Downs Way race I did also does a South Downs Way race. This year they are adding a 50 mile which I think I may do, it was originally only a 100. It's in April and the South Downs Way national trail follows the southern coastline. I've never been down there before so this race seems like a good opportunity to check it out. I'm not sure of the course yet but I would guess it's the first 50 miles of the trail. So, slowly I figure out my race schedule for 2013!
Considering that the next few weeks are key workout times for this up coming Brecons Ultra I figure I may as well run on through this and either end up pulling out at the last minute or make my leg worse and finish with a possibly slower expectation. I was really down about it the other day but had a think and have re-focused. It is winter time and the only races I had planned on doing were cross-country and about 8 miles. Not super important, more fun to do than anything. Any longer races won't begin until April so I could easily take an extended time off to 100% heal up before the races I am really excited about begin.
I move forward. Ice. Ibuprofen. Compression. Elevation. But no rest! I can justify not resting and keeping up running: it stretches out my injury. Which may be true actually, who knows.
The promoter that puts on the North Downs Way race I did also does a South Downs Way race. This year they are adding a 50 mile which I think I may do, it was originally only a 100. It's in April and the South Downs Way national trail follows the southern coastline. I've never been down there before so this race seems like a good opportunity to check it out. I'm not sure of the course yet but I would guess it's the first 50 miles of the trail. So, slowly I figure out my race schedule for 2013!
Tuesday, October 2, 2012
Sunday, September 30, 2012
Sartorius? Pes Anserine? Hmmmm.
Something in the above photo is causing me problems. Unsure of exactly what but I've got referred pain to the pes anserine (where the photo is labeled) and one of the muscles connecting to that spot hurts. I believe it's the sartorius. Stretching, rolling, and massage to the muscle has not helped. I can run with minimal pain since the motion is front to back. Side to side hurts. I've been icing and have begun an aggressive anti-inflammatory routine temporarily to see what happens. I need to run it by my co-workers for feedback again next weekend. Yes, I am worried I may need to bail on the Brecon Beacons Ultra. Time will tell.
Thursday, September 27, 2012
Required gear, the rest of it, almost
Been a downer week until today. Was unable to either get on the treadmill or get outside to run Tues or Wed. Took Monday off as usual but should have ran. The little one has a cold and has been all over the place with her sleeping. I think I've got this sickness now too but it hasn't hit me yet. We shall see. Got on the hamster wheel today and felt alright. This "knee issue" I think I've pinpointed and I'm not overly concerned about it. Doesn't hurt when I run, just need to get some stretching on it, roll it, ice it and I think I'll be ok.
On to some gear talk. I've already mentioned what I've got for jacket, pants, fleece, hat, and gloves for the Brecon Ultra's required gear. Let's continue on with some of the smaller items.
A simple one, the map. According to their website they will supply us with a map and that the course will me marked. However I might cut up two Ordnance Survey maps just in case, unfortunately the race course is right on the edge of two maps.
So over here the equivalent to a USGS 7.5 minute quad map is the OS Map. I believe the US is the only country that uses a 1:24,000 scale where as the UK and everyone else uses a 1:25,000 scale. The OS maps seem to be a little more in depth as far showing trails, foot bridges, buildings, archeological sites, things like that, which is good considering a lot of the land is populated and all these things are great landmarks when you are lost. However it does make them a little harder to read the topography with all the markings. Most likely a matter of getting used to the map.
The down side is that they are huge in size. 5.25in x 8.9in folded with a light cardboard cover, maybe a half inch thick. You can even get them waterproofed which is bigger and heavier. I guess when you add up a pile of US 7.5' quads they get pretty big too and they disappear when they get wet! It's interesting having worked in the outdoor retail industry here. This OS dimension will determine whether someone buys a jacket or not. If the maps won't fit in a pocket people will not buy the jacket! So you'll see UK brands with advertising showing that the pockets were made to fit OS maps! Pretty crazy.
I'm not even sure if I'll need to bring maps but as I said better safe than sorry! I think I'll hold off doing any cutting until I get my hands on the provided map.
Whistle. I think I've got a basic plastic emergency whistle that should meet that requirement.
Compass. I've got a bigger compass I used when I was a ranger with the National Park Service but it's a bit overkill. I'm not looking for lost people or directing helicopters! Did some Googling and found out that the Recta DO-100 compass ( I think it's the DT-100 now) weighs in at 28 grams (just under an ounce) but appears to still have a rotating bezel. I've got some piece of crap that is liquid filled without a rotating bezel that will weigh less but the bezel factor is important I feel.
I picked up a space blanket from my old job for a few pounds and it is small and supposedly weighs in at 62 grams (2.3 oz). I've heard of lighter options and people cutting these down so a little more research and some scissors I may shave some grams. Wait a minute?! I'm pretty sure I've said I wasn't too worried about weight! Ugh, what am I becoming? What's next, a digital scale?
Headlamp or torch as they are referred to here. Since it is unlikely I will be traveling in the dark and this is an emergency item I think I'll use a Petzl e+Lite. The new versions have a Kevlar "band" similar to the Petzl Zipka which lightens it a tad compared to the older style. The e+Lite is supposedly poor for traveling but weighs nothing, 27 grams (just under an oz). I actually got an old version from my co-workers and have been taking it out on my morning runs. It's damn bright for what it is and works really well alone. The elastic band winds nicely around my wrist when the sun finally pops up. It take two watch batteries so the required spare batteries I need to carry weigh nothing!
Watch. I'll have something on my wrist. Most likely my HR monitor watch, leave the HR strap at home. I'm so used to using my HR monitor that my Suunto I used for backcountry skiing has pretty much become obsolete. All I need is a stop watch really, maybe a lap counter. I'd love to get a cool Suunto Ambit, Garmin 910XT, or the brand new Garmin Fenix. Maybe the wife and parents will go in together and get me one for Christmas.
The GPS watches are super cool for mapping but damn are they expensive! They also have a lot of training crap I do not need and recently have been looking into the Soleus models. They actually sold their GPS "watch" technology to Garmin when they (Garmin) started doing wrist GPS. The 3.0 model seems to have what I want, mapping, pace, basic HR functions, basic watch functions, and none of the training stuff. That could be a cheaper option, time to do some research.
So what else do I have to have. A backpack, food for the entire race, and the ability to carry at least 500ml of water, about 16oz. I'll delve into those things later on.
On to some gear talk. I've already mentioned what I've got for jacket, pants, fleece, hat, and gloves for the Brecon Ultra's required gear. Let's continue on with some of the smaller items.
A simple one, the map. According to their website they will supply us with a map and that the course will me marked. However I might cut up two Ordnance Survey maps just in case, unfortunately the race course is right on the edge of two maps.
 |
| it's Welsh, we are in Wales. |
The down side is that they are huge in size. 5.25in x 8.9in folded with a light cardboard cover, maybe a half inch thick. You can even get them waterproofed which is bigger and heavier. I guess when you add up a pile of US 7.5' quads they get pretty big too and they disappear when they get wet! It's interesting having worked in the outdoor retail industry here. This OS dimension will determine whether someone buys a jacket or not. If the maps won't fit in a pocket people will not buy the jacket! So you'll see UK brands with advertising showing that the pockets were made to fit OS maps! Pretty crazy.
I'm not even sure if I'll need to bring maps but as I said better safe than sorry! I think I'll hold off doing any cutting until I get my hands on the provided map.
Whistle. I think I've got a basic plastic emergency whistle that should meet that requirement.
Compass. I've got a bigger compass I used when I was a ranger with the National Park Service but it's a bit overkill. I'm not looking for lost people or directing helicopters! Did some Googling and found out that the Recta DO-100 compass ( I think it's the DT-100 now) weighs in at 28 grams (just under an ounce) but appears to still have a rotating bezel. I've got some piece of crap that is liquid filled without a rotating bezel that will weigh less but the bezel factor is important I feel.
 |
| Recta DT-100 |
I picked up a space blanket from my old job for a few pounds and it is small and supposedly weighs in at 62 grams (2.3 oz). I've heard of lighter options and people cutting these down so a little more research and some scissors I may shave some grams. Wait a minute?! I'm pretty sure I've said I wasn't too worried about weight! Ugh, what am I becoming? What's next, a digital scale?
Headlamp or torch as they are referred to here. Since it is unlikely I will be traveling in the dark and this is an emergency item I think I'll use a Petzl e+Lite. The new versions have a Kevlar "band" similar to the Petzl Zipka which lightens it a tad compared to the older style. The e+Lite is supposedly poor for traveling but weighs nothing, 27 grams (just under an oz). I actually got an old version from my co-workers and have been taking it out on my morning runs. It's damn bright for what it is and works really well alone. The elastic band winds nicely around my wrist when the sun finally pops up. It take two watch batteries so the required spare batteries I need to carry weigh nothing!
 |
| new Petzl e+Lite |
 |
| "old" |
Watch. I'll have something on my wrist. Most likely my HR monitor watch, leave the HR strap at home. I'm so used to using my HR monitor that my Suunto I used for backcountry skiing has pretty much become obsolete. All I need is a stop watch really, maybe a lap counter. I'd love to get a cool Suunto Ambit, Garmin 910XT, or the brand new Garmin Fenix. Maybe the wife and parents will go in together and get me one for Christmas.
The GPS watches are super cool for mapping but damn are they expensive! They also have a lot of training crap I do not need and recently have been looking into the Soleus models. They actually sold their GPS "watch" technology to Garmin when they (Garmin) started doing wrist GPS. The 3.0 model seems to have what I want, mapping, pace, basic HR functions, basic watch functions, and none of the training stuff. That could be a cheaper option, time to do some research.
So what else do I have to have. A backpack, food for the entire race, and the ability to carry at least 500ml of water, about 16oz. I'll delve into those things later on.
Monday, September 24, 2012
Fairly boring weekend run-wise
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| Dunsley Tunnel turnaround point |
Well a busy but not in the sense of running weekend. Ended up taking Friday and Saturday off. I was hoping to only have Friday off but I ended up going into Birmingham to meet my ex co-workers for a couple beers. Got home later than normal for me and the 5am wake up to run was a bit tougher. Mainly because I started a new part time job and had to catch the train at 746. Just wanted to be sure I was on time.
I think I needed the off time anyway. My right knee had been acting up a bit, no idea what, but it doesn't hurt at all when I run. Only when I'm not running. Weird. So got out on Sunday for two hours and 16 plus miles. Easy fun pace, flat terrain. Really good run and no knee problems during, but only after.
So the ice is out throughout the day, ibuprofen, stretches, etc. The usual. Really odd, probably just run through it and it will get better. Off today as normal which is nice, it has been raining since about 3am straight on through. Flood warnings are out for the SW of the UK and I'm sure the Severn-side towns will be preparing. Just another rain storm in the UK, no big deal!
.jpg) |
| cignets are getting bigger |
Thursday, September 20, 2012
Raising my treadmill, darkness, and gear decisions
 |
So I've began attempting two a day runs in order to get a few more miles in. I'll get up before the little one and the wife at 5am go run outside for 1 1/2 to 2 hours. Then when the little one naps I've got a decent window to run on the treadmill, anywhere for 1 to 11/2 hours. Honestly it's normally for about 45 minutes which seems to be plenty anyway.
The treadmill we've got is pretty basic, a Reebok i Run S I believe. We got it off eBay for super cheap, it looks to be a few years old but was only used about 3 times. The wife was mainly using it but I've stepped in now a little more often. I hadn't really used them much until now. I think I've talked about it in a recent post but, well, I'm known for repeating myself so sorry if it's annoying!
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| Lame manufacturer photo |
Anyway, this thing has a flat position and then a manually set 4% incline. It's set on the incline all the time, I don't really see any reason why to have it flat! However I wouldn't mind making it a bit steeper so I've been trying to figure out the best option to lift the front of it a bit. It's really light weight and sits on a concrete floor in the garage. I think I'll just find some concrete blocks and put them underneath. Since I'm just using it at a slower pace I may as well make it uphill for 45 minutes. That could be beneficial.
The morning runs are definitely getting harder to motivate for. It's 100% night time now until about 615am. I also started carrying my headlamp to keep an eye on my footing. I've got a nice 10 plus mile loop that is all on sidewalks or canal towpath so it's fairly safe however a couple stretches early on are super dark and combined with the random bright headlights blasting me in the eyes I can't see anything. Having my hat or visor blocks the car lights and then having the headlamp on the ground keeps my eyes adjusted well enough.
One thing is that the photo opportunities will now dwindle. Some mornings I'll get an ok sunrise about 630 but it's hit or miss. Also with fall coming up it will most likely be overcast so the light will be no good. Oh well, I'll take what I can get for now.
Did a little research on options for the required "fleece" for Brecon Beacons Ultra. Something I totally forgot about was a Primaloft jacket. Montane, OMM, and also Patagonia all make an ultralight zip neck synthetic insulation piece that weighs nothing but compresses to very little as well. The weight of fleece is no big deal but the compression sucks.
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| Fireball Smock from Montane |
These Primaloft/synthetic pieces compress down to about the size of a large apple but will still give the same, if not better, insulation as the Patagonia R1 I was intending on bringing. I'd prefer the Patagonia because I would use it for more than racing but the price is too much. So the hunt is on to find the cheapest option and it appears to be the Montane version, the Fireball Smock. We had these at my old job and they were like all Montane stuff, ultralight but the quality/durability didn't seem to be there. Well, I'm paying for the ultralight, I'm not worried about the durability anyway. Not sure if I'll get one but the eBay radar is on full power!
It's funny how such a simple sport of running one can accumulate all sorts of extra crap! Oh, and sorry for the shitty photos. I figure it was better than a bunch of words!
Monday, September 17, 2012
Required gear options
Fairly successful week and slowly getting back into it after that damn fell race. On Saturday got out running and my IT bands were still shredded from the downhill! Sunday a couple guys from the athletic club came out my way and we put in a couple easy hours running which was fun. Felt a lot better too which was good. I haven't ran with anyone in training for seemingly ever so it was a nice change. I need to ramp it up now though, no more racing until after Brecon Beacons. Time to put in some big miles and show up ready to go.
Slowly finalizing my gear for the race as well. So we are required to carry waterproof jacket and pants, gloves, hat, a fleece, backpack, map, compass, all our own food (no food at aid stations, only water), a space blanket, headlamp w/ spare batteries, whistle, watch, and a minimum capacity to carry 500ml of water.
The weather in Wales can go sour real quick or may be horrid when the race starts hence the required gear. Makes sense I guess just in case, especially since it will be November. This is one cool thing about races over here. There really isn't a lot of hand holding, you need to be self sufficient.
Already have my jacket and pants sorted out. I have a Montane Litespeed Jacket that weighs in at about 5.5 oz. It fits like a garbage bag, damn British cut, though so I'm looking at other options. A little more weight may be worth a better fit since if I need to whip out these items the jacket will be first. Also if you're already uncomfortable ill fitting clothing will only make it worse. I'm pretty sure this jacket breaths about as good as a garbage bag too! Pants I've got a pair of Montane Minimus pants, 4.4oz I think. Both are actually lighter since they are size small and their measurement is off of size medium.
Both of these are the lightest end of the spectrum. Obviously when you go ultralight you lose durability and of course breathability, both trade offs for carrying so little. They smoosh down to about the size of a medium apple which is super nice. I could dork out on the breathability but honestly when one is exerting themselves at a high level NOTHING will breath enough, not eVent, Gore-Tex, whatever.... People in the UK seem to be all about the numbers for breathability (MVTR - moisture vapor transmission rate), it matters if you are moving like a snail. Fast and light is right! Getting cold? Move faster!
Hat and gloves I'm not going to stress about with weight too much. I've got a Swix nordic ski hat I run in which will work, probably weighs about an ounce. Gloves, I do have some Outdoor Research liners but seeing as how I have frost bit my hands so many times Nordic ski racing I think something with a bit more protection may be useful. I've been looking into some of these convertible gloves with a wind proof mitten covering. Nike makes some that weigh nothing and could save me from lobster claw hands if it's cold. FYI lobster claw hands occur when your hands are so cold your fingers are useless besides your thumb and a grouping of the other four, no fun, especially if you've been surfing and need to get in your locked car and also get out of a wetsuit!
Fleece. Hmmmm. They require a "fleece or similar warm upper body layer". That's a pretty broad category. I've got a Patagonia R1 pullover that is considered "gridded fleece". It's super warm for it's weight and think this would most likely be the most compact fleece out there. Patagonia claims it weighs 11 ounces.
I'm too lazy to dig around for a lighter option right now, any how fleece has never been known as lightweight. I confirmed that the R1would be legit for the race with the race directors so it's at least a viable option. If I get bored I may do some digging to see if there is a lighter option out there. The only situation I can see myself using this in is if I get hurt or drop out which is the reason why we're carrying it.
Enough gear talk, I'll go over the rest another day. Wife's gone tomorrow, I should take the day off but may hop on the hamster wheel for a while. We shall see.
Slowly finalizing my gear for the race as well. So we are required to carry waterproof jacket and pants, gloves, hat, a fleece, backpack, map, compass, all our own food (no food at aid stations, only water), a space blanket, headlamp w/ spare batteries, whistle, watch, and a minimum capacity to carry 500ml of water.
The weather in Wales can go sour real quick or may be horrid when the race starts hence the required gear. Makes sense I guess just in case, especially since it will be November. This is one cool thing about races over here. There really isn't a lot of hand holding, you need to be self sufficient.
Already have my jacket and pants sorted out. I have a Montane Litespeed Jacket that weighs in at about 5.5 oz. It fits like a garbage bag, damn British cut, though so I'm looking at other options. A little more weight may be worth a better fit since if I need to whip out these items the jacket will be first. Also if you're already uncomfortable ill fitting clothing will only make it worse. I'm pretty sure this jacket breaths about as good as a garbage bag too! Pants I've got a pair of Montane Minimus pants, 4.4oz I think. Both are actually lighter since they are size small and their measurement is off of size medium.
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| Montane Litespeed H20 Jacket, mine is a hideous orange |
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| Montane Minimus pant |
Hat and gloves I'm not going to stress about with weight too much. I've got a Swix nordic ski hat I run in which will work, probably weighs about an ounce. Gloves, I do have some Outdoor Research liners but seeing as how I have frost bit my hands so many times Nordic ski racing I think something with a bit more protection may be useful. I've been looking into some of these convertible gloves with a wind proof mitten covering. Nike makes some that weigh nothing and could save me from lobster claw hands if it's cold. FYI lobster claw hands occur when your hands are so cold your fingers are useless besides your thumb and a grouping of the other four, no fun, especially if you've been surfing and need to get in your locked car and also get out of a wetsuit!
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| R1 gridded fleece |
Fleece. Hmmmm. They require a "fleece or similar warm upper body layer". That's a pretty broad category. I've got a Patagonia R1 pullover that is considered "gridded fleece". It's super warm for it's weight and think this would most likely be the most compact fleece out there. Patagonia claims it weighs 11 ounces.
I'm too lazy to dig around for a lighter option right now, any how fleece has never been known as lightweight. I confirmed that the R1would be legit for the race with the race directors so it's at least a viable option. If I get bored I may do some digging to see if there is a lighter option out there. The only situation I can see myself using this in is if I get hurt or drop out which is the reason why we're carrying it.
Enough gear talk, I'll go over the rest another day. Wife's gone tomorrow, I should take the day off but may hop on the hamster wheel for a while. We shall see.
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