Season Opener

My season opener is this weekend.... Orcas Island 50k!

 

This promises to be one burly beast of a race. One major climb alone boasts over 2000' of torture occurring over two vertical miles. And yeah....it takes place after you've got 20+ miles on the legs. Initially, I was super stoked for this adventure....but now.... I'm REALLY nervous. I was sidelined for almost a month with a severe upper respiratory infection. During a time where I should have been in peak training (for this race), the only thing I was running was a fever. I'm just now beginning to feel normal. I haven't ran anything notable since October. A few weeks ago, I was scheduled to run a primer 50k.... but yeah, when you can barely bang out three miles....My current level of fitness has left me with one goal for Orcas....to finish!

 

Last week was a rather tame training week.... 48 miles, 2.5 hours of yoga, 1 hour on the bike... I'm not doing a drastic taper for Orcas BUT I want to arrive relatively fresh with no lingering aches / pains. The highlight of the week was a snowy hike with my bearded better half.

 

 

 

 

 

 

 

 

Bunched Panties

The recounting of how I structure heavier training days during the week was not well received within my local running group....

Immediately upon sharing my post, which was intended to merely provide insight into how one might utilize doubles in order to build a foundation for running ultras, I was accused of being too fixated on mileage and neglecting critical components of ultra training such as terrain + elevation.

I want to be clear. Train for the race that you'll be running. But in my opinion, you don't have to skip a run just because you cannot mimic goal race conditions... for instance, run on technical trails or conquer hill repeats. During the week, it's not feasible to hit the trails.... I just don't have large enough blocks of time or a trail close enough to my doorstep. And I'm sure many are in the same boat....and that's OK. I'm still going to bang out the twelve miles on my plan....And I whole-heartedly believe those miles count....I believe all miles count.....Walking, hiking, running, crawling.....You'll probably be doing a little bit of everything in an ultra.

I would not suggest jumping immediately into doubling 5x's / week..... Nor would I suggest that you should do something just because it works for someone else. There is A LOT of science to back-up how beneficial running doubles can be.

1.) Increases endurance.... I've noticed a HUGE increase in my own..... Running will become so routine that it will start feeling easier and easier. With that, I noticed that I became more efficient (faster pace) even without formal speedwork.

2.)Can be easier on the body.... Because you have a recovery period between runs, there's less wear on the body for the same amount of distance. What makes this even more awesome is the fact that it's been discovered the physiological benefit is the same....Meaning 5 miles twice = 10 miles once.... Your body reaps the same positive training adaptations. Score!

3.)Increased metabolism.....Your body continues to burn calories after your first run AND second run. You will be a lean, mean machine much faster..... Or you just have a larger treat allowance (YES).

4.) You'll be a mental beast..... Doubles can be tough.... It's not all daisies and unicorns. I've skipped second runs in lieu of happy hour more times than I can count. But all those times that I toughed out a run when I just wanted to dive into cheese fries and suck down cheap beer.... those are the runs that really count.... even if you scramble along at a pace that's laughable.... even if "seasoned runners" tell you that the miles are junk.... I'm telling you right now those runs that you hate but endure will help you get through the final miles of an ultra.

Listen, DO YOU. Do what works best for you.

For me, I utilize doubles in order to reach the mileage laid out in my training plan without sacrificing ridiculous amounts of personal time or having to wake up at an ungodly hour. Admittedly, it's rare to touch dirt throughout the week aside from a flat trail that exists 1/2 mile from my office. However, I'm notorious for seeking out brutal road routes with an abundance of hills. Generally, I alternate "higher" mileage days (10+) with lower (< 8).  On lower days, I will stick with one run versus two UNLESS I have a yoga class on tap. On the weekends, I am in the mountains every chance that I get. Even if I'm not running, I'm hiking with the family. Again, ALL MILES COUNT. Ideally, I am running one longer run + one recovery run on the weekend. Once Spring starts, races will replace long training runs. You don't have to run 100 miles / week but it's necessary to build a foundation that will enable one to FINISH an ultra..... Only an elite few can squeak out 20 mile / weeks and still run 100 milers. I'm hovering comfortably in the 50 - 60 mile range.... I imagine that will become 70 - 80 with peak training. I'm an advocate for cross-training.... I'm an avid cyclist in the summer so in the winter, I spend significant time on the bike trainer to keep in shape. Additionally, I've been practicing yoga 2 - 4 hours / week. I don't drive so I walk or bike EVERYWHERE.... Thankfully, I live in a rural town where nothing I need is further than a 1.5 mile jaunt away.

And there you have it.

Take what you want. Leave what you don't.

Now for the best piece of advice that I'll ever give you....

Don't forget to pack that cheap beer to celebrate your summits.

Daily Chronicles of an Angela

I get asked a lot about how I balance "high" mileage during the work week. Here's a glimpse into what I consider a heavy training day..... I want to preface this post by saying that I realize this routine may seem excessive to some. Remember, I'm training for a ONE HUNDRED MILER.... Also, this is not the norm. At the end of this post, I will discuss another way in which I accommodate heavier training days.

I have a super weird morning routine. I actually shower and eat breakfast BEFORE I run.

My alarm is set for 4:45 AM. Being a chronic snoozer, I'm usually up between 5 - 5:30 (the latter today).  I wake up ravenous...I cannot even fathom the fasting method. Every morning, it's the same breakfast of two toasted frozen waffles piled high with almond butter and jam (I give serving sizes the bird).  And these are just old school Eggo Waffles....Sorry, foodies. Along with breakfast, I drink two scoops of Amino Energy; this is the only sports supplement that I take regularly....Not attempting to sell anyone on anything but I've had done well with this - nice boost without a crash.

Let's be clear ....My dog is about 99 percent of the reason that I'm so disciplined about running each morning. When I don't run with him, he punishes me until redemption is earned....He will outright reject my affection even refusing to look at me. And yeah, I love my dog A LOT... How could you not?!?!

 

Yoshimi is notorious for being a distracted runner....Bushes need marked and squirrels chased...No concern about pace here. Total for this morning was 6.5 miles. Tuesdays + Wednesdays are hectic because I have double runs AND yoga... I change my clothes FOUR times on these days....This makes for A LOT of preparation!

Life is much easier when I stick with clothes that I can easily strip out of and get back into.

 

 

Horrible picture but... A simple change of shoes and I'm ready to go for a run. Seriously. Except for the boots + scarf, my entire outfit is activewear (running leggings, fleece vest, tech shirt).

 

I live just over a mile from my office so I walk to work everyday....Perfect cool-down from a run! Around 10, my stomach begins to rumble without fail. This weekend, I was ambitious and whipped up some energy bars (oats + dates + dried berries + dark chocolate chips)....I inhale one of those and my clients are saved from a hangry monster.

 

I chow lunch down at my desk during slow periods. During my actual lunch hour, I conquer my second run. Three important things to note if you're wanting to attempt this.... (1) Eat early enough to allow proper digestion to occur....at least an hour! (2) Your lunch has to be somewhat on the safe side and (3) Take a later lunch if you've ran earlier so that you're ensuring adequate recovery.

 

 

Lunch was rice noodles, scrambled eggs, peppers, broccoli, mandarin orange chk'n

 

 

5.4 miles on lunch - It always takes a couple miles to fall into a groove but I LOVE escaping outside in the middle of a workday. I should bring up that I keep a duffel bag in the back room of our office which has essentials such as deodorant and baby wipes....This is mandatory for all lunch time warriors! After a lunch run, I'm a bottomless pit... It's imperative to bring healthy snacks to keep from diving into the candy bowl. Today, I munched on turkey slices with sharp cheddar + a banana.

 

Immediately after work, I head to the yoga studio down the street for ninety minutes of hot Bikram torture. Usually, I prepare a slow cooker meal for these nights in order to save my husband the burden of dinner. Thankfully, we were stocked with plentiful leftovers. For dinner, I had a GIANT bowl of white rice with leftover salsa verde chicken (not pictured). Dessert was a bowl of Coco Puffs because I have the food desires of a toddler.

 

Wednesdays are fairly similar in terms of training - double runs + yoga. However, I structure the days differently.  In the morning, I do just a few miles (3-4) immediately followed by the Bikram Express class. Depending upon how I feel, I run another 3 - 5 miles on lunch.....and then I'm done! I'm home at a normal hour.....free to annoy my husband and hang with the hooligans.

 

 

Finding Balance

Relatively speaking, I haven't been running much....a dirty admission for someone in the heart of 100 mile training. Friends in a similar training boat are throwing down impressive miles but I'm focusing on becoming balanced. Over the last year, I've battled the high mileage trap.... Most runners fixate on miles, miles, miles....and that's all fine and dandy.... but it can really burn you out. Not to mention, you're more likely to become injured and it's not all that helpful performance-wise.

In the last post, I mentioned that I had begun going to hot yoga (Bikram).... I am now going quite often - sometimes up to four times a week. It has radically transformed my running. After a few sessions, I began to notice a huge difference in what I call my sustainable pace; the trend has continued to the point of astonishment. A couple weeks ago, I ran six miles on lunch and was disappointed that I averaged 8:50 min / mile....I want to slap my own damn self. I'm also feeling more....bouncy? I have more pep to my step. I've also been making it a point to get on the bike trainer as much as possible....even if just thirty quick minutes after work while watching the tube. Optimally, I'd like to spend ten hours a week cross training....I'm averaging between 6-7 right now....I'm just slowing building up so that I can reach a sustainable balance. Unfortunately, I'm not farting out time over here.....I really have to figure out how I can train adequately and still you know, be a mediocre employee and ensure that my children don't starve.

Now just because I haven't been running MUCH does not mean I haven't been running AT ALL. I'm hovering comfortably in the mid-50 weekly range.....About four days a week, I run doubles which I still assert is the best way to build up mileage and endurance for an ultra.

We're now in the heart of winter over here and my little heart could explode. It's been snowing for about a week straight....and sticking!!!! Each morning, I've been waking up to glorious fresh pow pow....I'll rush out the door just so that I can prance around in it prior to plowing / shoveling. The only downside to snow running is that it's exhausting....each step is WORK. I swear that I'm feeling new muscles emerging after each run.



Stoked

 

 

Changing Seasons

I'm a huge fan of the colder seasons....it's a harsh adjustment when the weather suddenly shifts but I really enjoy Fall / Winter running. All the recreational runners retreat indoors (no offense intended) and the trails belong to me! I'm free to belt out horrendous 80's tunes without abandon and squat behind any bush that I please without fear of being caught...and subsequently listed on the sex offender registry. In hot weather, there is NO relief absent stripping down naked and finding someone that will run / ride alongside you with a hose. Cold weather just requires the proper gear and a positive mental mindset....If conditions become frigid, you just pile on another layer until you look like Ralphie from The Christmas Story.



Our first real snow!

I'm coming off three weeks of super solid performance - 76, 82 and 62 miles.... I feel like a beast! This week, I'm focused on integrating more cross training....I've begun doing something that is so far outside my comfort zone that it's downright hilarious - HOT YOGA. I've never been into yoga....I went to a class about two years ago and it was irritating to say the least....it was advertised for beginners but the poses were insane (headstands WTF) and the instructor kept telling the class to get in touch with our "inner Vishnu". I'm not the meditative type - I am just not that zen. Anyway, I keep hearing that yoga is AWESOME for runners and I have friends that recommended this studio near my office. I signed up for a beginner class and surprisingly didn't blow it off.... ninety minutes in that room was torturous.... it's probably the hardest thing that I've done in a LONG time. Embarrassingly, I was in the "resting" pose - trying not to die in a literal pool of my own sweat and tears - for the majority of the standing poses. The instructor asked me, with a concerned expression, "Are you OK?!?" no less than five times. I proved (once again) that flexibility and grace are traits that I'm sorely lacking. But like any challenge....I MUST CONQUER IT.... I couldn't make another class last week because I was battling some health funk but I made an effort to practice the poses so that I'm not a total disaster this time around. And this time....I'm bringing like five gallons of ice cold water with me (just kidding....well, maybe).  Maybe I'll become one of those people that has a profile picture of myself doing some crazy yoga pose with a mountain backdrop.....eh.....doubtful.

On that note, enjoy these token pictures of my Yoshimi playing in the leaves...

Trail of Terror

I feel like I'm finally reaping the rewards from with months upon months of hard work. Things are just clicking. I'm waiting for the ball to drop (damn pessimism). Last week, I ran 77 miles....that's my second highest mileage that did not include a race. Generally, I have a run ratio of 80 percent suck, 20 percent glorious...Last week that was reversed....And man, it was incredible.

My week ended with my FIRST 5k....My son and I ran it together....Well, for the first mile. I told him prior to the start that if he felt that he wanted to run faster than me, he should. I had put ten miles on the legs that morning and I was running with a notoriously distracted canine so... I still thought that I might accidentally push HIM too hard....HAHAHAH....

Almost from the beginning, he was eager to get in the front. In heavy wind, sideways rain....he remained undeterred....he chugged up hills, he passed the other young hooligans....even after missing the 5k turnaround (extending our 5k into a 4 mile adventure).... he WON his age group and placed within the top ten OVERALL. Of course, I'm proud but I'm more impressed than anything. Dominic came in so fast that Jeff wasn't even prepared with the camera.



Typical elusive teen

Proof that Yoshimi is the most photogenic one in our family

 

 

 

 

 

 

 

Hayden Lake Marathon

The Hayden Lake Marathon is hands-down my favorite road marathon (thus far)....Granted, I have few marathon experiences for the sake of comparison but regardless, I JUST LOVE THIS RACE.... Ran along country roads, it's a scenic challenge.

Photo Credit: Hayden Lake Marathon

I always laugh when someone says "rolling hills" and the elevation gain is less than 500'. I understand that ANY hill in a marathon feels like an obstacle but still.... This marathon packs in just under 2000' of gain....You're basically going up or going down.

Elevation Profile (My Garmin)

This course definitely caters to my skillset. I've spent all year running hilly ultras....I've learned A LOT about how to pace myself so that I don't explode in the final miles. Going into this race, I was quite skeptical that I could finish. After Le Grizz, each run was horrible...and I mean UGLY. From the beginning, I battled with that end-of-race heaviness in my legs. Everything was just so tight and sore. The first 14 miles were ran on auto-pilot....I'm not a morning person so I wasn't even awake enough to understand that I was miserable.


Around mile 15, my knee began to SCREAM....I battled with the desire to quit....I really did. Going downhill on an angry knee is not what I'd call pleasurable. But I kept chugging along - I really wanted that finisher shirt, I guess. Thank goodness for the second wind that I received around mile 20.

This is what the final mile looks like....
 

I ended up placing 5th female / 18th overall / 1st in AG....I'd say that's not too shabby given that I was running with what felt like a broken set of legs.

This was a perfect way to end the 2015 racing season.