Thursday, December 1, 2016

Changing it Up (sick, hurt, but a plan ahead)

I've been absent for a while from my blog :-/.  Sorry about that fans and cyberbots that frequent this page!  

Brief recent History: 

After summer 2015 my training hit a real wall.  I had no energy or motivation to train.  I went to a doctor (for anyone that knows me, this does not happen, ever).  Although intentions were good, the doctors I visited were only convinced in treating symptoms.  
A health marker seems low, we should supplement with that marker.  
But isn't that marker the output of a cycle and it's deficiency is more likely a pathological dysfunction in that cycle and its inputs?   
Blank stares
Blood tests, specialists later I found I have the Ebola.... just kidding, Ebstein Barr.  Looks like the dude from Welcome Back Kotter and the founder of Pikes Peak's Barr trail got together to make this energy sapping virus.   According to the blood tests I *had* it.  So I'm all better now (?).  

I also have this "hip thing" going on.  Pain in the hip flexor, left side.  It would always go away with more running volume and switching to a standing desk.  But during my much lower training volume it's flared up and been off/on greatly affecting my runs.  A few times a week I would come limping back to my desk after my lunch time run.

What I'm Doing about it   


I was referred to a physical therapist Mark Plaatjes at In-Motion Rehabilitation.  I would not stop talking to him about training and racing.  It was a real pleasure to have his ear, and his treatment.  He is good, really good.  I felt like $1m after he massaged, stretched, dry needled, elctro-stim, and heating padded me.  

I felt really great after that, but was still treading lightly afraid the good feeling would cause me to overreach.  I waited two more days, then looped around (up and over) Green Mountain.  It was a PR for the main loop without really trying.  The hip was sore the next run, took it slow and pain at a 2:10 at max.  

About to see him for appt #2 today.  

Blood Tests

I was getting so many blood tests to determine my EBV, and checking for other issues that can be measured - eventually I recruited Josh at Fuelary for 'blood results you can understand'.  He compares test results to real ranges of values, not just what the average of the (largely sick) population provides.  I ordered more tests from him to narrow down so markers that raised red flags and look forward to getting those results.  

Way Ahead

I hate the thought of putting this in writing, but... here goes.  Prepare for a road marathon (TBD) in April, then go to Born to Run 100miler in Mid May.  A well executed marathon plan should provide the leg strength, stamina, speed should be an amazing foundation to run a 100 miler.  For 4-6 weeks after the marathon, prepare more race specifically for the 100.  Some of the 6:50-7:00 pace work will be lost, but long slow, slog training will be a nice change and add the necessary fitness.  Then, no races until PPM in August.  

To help encourage this plan, I have acquired a new gadget to measure, record, train-by-power!  I have ordered the Stryd Foot Pod power device thingy.  I was watching videos of how it works and what it's applications could mean and noticed they are located down the street from me.  I visited their office and was able to get a few questions answered.  I am convinced it is worth using.  I ordered a piece that evening and await its delivery.  I will write about it more as I apply it to my running.  It costs ~$200 (pictured is ~$200.25).  

That's my plan, and I may stick to it.  Let's see how the hip / blood work stuff pans out.

Wednesday, August 17, 2016

Uphill and Downhill things to think about!

Uphill tips
1) The first section is the steepest - don't go out too hard!
2) Taking "baby steps" will help you maintain a good cadence. It's like switching to granny gear on a mountain bike.
3) On long, steady hills, switching often between walking and running is tempting, but it makes you lose momentum and cadence. Pick one or the other and go with it. Switch only when the terrain switches.
4) Posture is everything. Leaning forward from the hips puts too much pressure on your back, an erect posture will provide a better push-off.
5) Look uphill, not at your feet. This will allow you to pick the best line and free up your airway.
Downhill tips
1) Don't over-stride, each landing will put extreme stress on your legs.
2) Lean forward not backward keeping your whole body perpendicular to the ground. Again, this will save your quads and allow you to run faster.
3) If you need to control your speed cut your stride length and increase your cadence. Like using low gear in a car.
4) Like a hurdler, step over, not on rocks and other obstacles. Keep your body level and lift your legs.
5) Pick as straight a line as possible down the hill. The more you move left and right, the more you stress your legs and increase the distance.

Pikes Peak Marathon

Tuesday, July 5, 2016

Athlete I'm coaching

59 year old male.  Tested LT and Vo2Max in November 2015, then again in June 2016.

Heart Rate (bpm): 130 154
November(mph): 5.4 6.98 29.26%
June (mph)        :  7.8 10.08 29.23%

Important note...  this athlete is not seeing a compression that can occur when doing exclusively aerobic training.  He has been mixing up strides, fartleks and weekly interval efforts to see this broad spectrum improvement.  

Tuesday, May 17, 2016

Quad rock 25 mile...

This year, a couple races got shortened this year.  Getting my PhD has taken so much time.  I've taken to training so may people lately, I am so glad to help then to perform!