Thursday, March 12, 2015

Tunnel Vision

Wildcat Peak. The summit of my weekly time trial course (see Strava deets at the bottom)
Time accelerates as events grow near. This weekends Marin Ultra Challenge 50k will be the first real measuring stick of my training thus far. I am wrapping up the strength building cycle of my plan with this race; my confidence and climbing comfort are right where I had hoped they would be. Despite scaling back my volume after the American Canyon 25k, I am back on track with my plan, and I feel good at 45+ miles per week. My weight loss has stalled. Not surprising given my continued carbohydrate experimentation. 

Wednesday weigh in, March 10th:
  • Weight: 190.2 lbs (+.3)
  • Body fat %: 16.61 (-2.03)
  • Ketone level: not measured
I am somewhat skeptical of that body fat %, but it will all come out in the wash. After this weekends 50k I will begin focusing on speed. Tempo runs and interval sessions leading into the American River 50 Mile in early April will require even more carbohydrate intake. I may monitor my ketones more often as I try to dial in the right amounts.

A funny anecdote from earlier this week: 

I was enjoying some suds at the Sierra Nevada Torpedo Room on Fourth in Berkeley after work, when a flock of Faraday electric bikes pulled up (like, ten of 'em). Before leaving, I asked the group leader (Bridget) if it was a meet-up or something. She was talking with a group of people which included a short guy that looked familiar. After Bridget explained that it was a media outing sponsored by Gu, the short guy gestured to my WS100 vest and asked if I had run it. I explained that I had last year and have gained entry again, and asked if he had run it, to which he replied that he had run it last year as well. I asked his finishing time and immediately regretted asking when his reply started with a "15". I meekly admitted my 28 hour finish, which he congratulated me on. The conversation returned to the Faraday electric bikes, and soon I was on my way.

As I rode along the Bay Trail a few miles later, it hit me. I had just asked Max King (4th place) what his WS100 finishing time was... I'd never really seen him without sunglasses! I felt like a tool. I suppose treating him like an average Joe was better than being a fan boy and snapping a selfie, but I feel like it was a missed opportunity to connect with another of ultra's elite.

Maybe I'll be able to joke about it with him at Squaw...

Here is a link to my most recent time trial in Tilden Park. I have been improving my time on this course over the past few weeks.


Wednesday, March 4, 2015

Time Accelerates as Improvement Continues

I think I have my ITBS under control. Measured increases in effort and vertical have not caused any additional inflammation, and my performances on my routine training routes are improving (thanks for the easy comparisons, Strava). It feels good to be getting noticeably stronger, and I am looking forward to adding in some speed workouts after the upcoming Marin Ultra Challenge 50k.

My adaptation of the ketogenic diet continues to pay dividends. I remain extremely low carb during the day (<30 grams of carbs) and through my afternoon workouts. At dinner, I have been allowing myself a few luxuries; I had my mother-in-laws lasagne on Monday night, and I'll sneak in a beer here and there. My energy levels are fantastic and I continues my cascade towards race weight.

Wednesday weigh in, March 4th:
  • Weight: 189.9 (-2.3 lbs)
  • Body fat %: 18.64 (+0.28)
  • Ketone level: 0.9 mm
I won't sweat the slight increase in body fat %. I use a Tanita scale, and I have always taken those numbers with a grain of salt. Increased mileage in the next two weeks ought to wrangle that trend. Since December 9th, I have lost 19.5 lbs! Amazing how easy it was once my name was drawn at the WS100 lottery.

I am optimistic about the upcoming race. My climbing strength increases every day, and as long as my fueling strategy works out, I should be able to finish under 6.5 hours comfortably. I want to make sure I burn enough calories to justify eating at my favorite restaurant in Marin, fish.

Tuesday, March 3, 2015

Pacer's Report: 2014 Western States 100 (by David Leeke)

David and me at our first ultra, the 2012 Bizz Johnson 50k
With another run at States on the horizon, I have been pondering last years run. Apparently, so has my pacer David Leeke, as he has submitted his pacer's report from 2014. Its timely perspective has reminded me how rich the experience was, and I am grateful that he has provided these words and insight as I train once again for this iconic race.

David has come into his own as a MUT runner, notching a podium finish at Ann Trason's inaugural Overlook 100k (his 100k debut) and a win at the 2014 American Canyon 15k. His 2015 schedule includes the American River 50 Mile, Ruth Anderson 50k, Miwok 100k, Ohlone 50k, Tahoe Rim Trail 100 Mile and the Waldo 100k.

Here is Davids take on those last twenty miles of the 2014 Western States 100, with minor editing on my part.






 2014 Western States 100: A Pacer's Report


Would I ever pace again? Definitely. Pace and crew? Maybe.

The idea of fun becomes surreal in the arms of sleep deprivation. Déjà vu becomes common-place. The order of events and time get jumbled. Perception turns dreamlike.

“It seems we were just here yesterday,” I say as we leave the finish line.

“We were. Remember seeing Howe finish?” Mackenzie responds sleepily.

That doesn’t seem possible. How could I have just watched Ken finish, after myself running a marathon alongside him, after beginning the day in Squaw Valley? Clearly, four hours of sleep in two and a half days was catching up to me. Sleep would put my pieces back together again.

Let’s back up. To Green Gate aid station.

“Where are the shoes?” Mackenzie asks as we finish the hike down to the AS. They’re behind the driver’s seat on the floor. Right where I put them yesterday.

“Damn it.” I say, absentmindedly patting myself down for the shoes. I contemplate explaining the missing shoes to Ken. The last time I saw him was yesterday (it feels weird to talk about a race in terms of ‘yesterday’, as opposed to hours and minutes) just after sunset.

“I had Jon Vonhof look at my feet in Michigan Bluff, spent over 20 minutes there,” he had said as we jogged into Foresthill.

“How are they?” I asked.

“Some blistering and the start of maceration. Not bad… It’s my stomach. My Tailwind theory didn’t work out. Ann said I need to eat.”

“You want to try a ginger chew?” I asked.

“Too fucking tired to chew,” he said. Then he and Torrey dropped into Cal Street, and I had not seen them since.

I knew his feet were in bad shape. Twenty miles from Green Gate to the finish in wet shoes was not an option. A DNF would be more likely. The thought flashed through my head and back up the hill I ran, tacking on a 10k as a warm up for 20 miles of pacing I was about to do. I met Ken and his first pacer Torrey just as they were leaving the aid station. Ken changed shoes and off we went.

Ken had this look that said ‘I don’t give a fuck how bad I feel, I’m going to finish this race.’ That was good. He also had the look of a guy who had been on a bender for a few days. That was expected and somewhat true. He and Torrey were soggy from the river crossing. Torrey looked pained. He was ready to be done.  Poor guy was so tired before pacing Ken he’d passed out in the poison oak behind the Foresthill porta-potties and it might as well have been a bed at the Hilton.

Over several hours of power walking and jogging, Ken’s hallucinations came and went. At one point, he remarked about a guy lounging in a hammock amongst the trees.

Near Brown’s Bar AS we were on a downhill at a fine clip. I was actually jogging. Sixty miles of stomach issues were catching up with Ken. Chewing on ice seemed to tame his gut to some degree. I poured ginger ale back and forth between cups to kill the carbonation. We were entering the 26th hour of the race, and I was feeling the concerned looks of the volunteers. At Brown’s Bar one put a hand on my shoulder and asked if I was okay as I sloshed ginger ale between cups. I was too tired to explain, but Ken was on it.

“It’s for me, removes carbonation,” he said, throwing the soda down the hatch.

I grabbed some grub and turned to see Ken jogging. No. RUNNING down the hill. I squeezed a gel, spilling half on my shirt, threw down a Mountain Dew and began to take chase. A hand reached out to shake mine at the edge of the aid station. A Hal-ucination? I took the hand, looking into a bright smiling face and smiled back. It took me halfway down the hill to place the face of Mr. Koerner. He really does have a great smile. Ken and I both felt a little bit faster. He was moving; 80 miles into the race and he was running.

There were a few moments of exercise-induced asthma that were worrisome, but being the last bit of 100 miles some problems were to be expected. I did force some slow downs when symptoms elevated.

Crossing at Highway 49 was a landmark moment at Western States, literally and psychologically. This was a surprise for me in that Ken's father (Junior) was there waiting. Seeing the breadth of Juniors smile really helped drive home the pride and love a father can have for their son in a way I was just starting to learn about. That smile represented a feeling that many of us could only hope our fathers had.  We'd be fortunate to ever have anyone smile so profoundly at us during our lives.

“Pick up your feet” became the mantra. Listening and watching for the smallest dragging of the toe… I tried to sound encouraging but demanding. At least, that’s the tone I hoped for. I’ve run with him enough to know his form, and I tried to see it through the miles he had on him. His shuffle wasn’t too bad. I’ve heard of folks falling this late in a race and DNFing, so I just wanted to get him done and finish.

Seeing my friend cross the finish line was definitely one of the great moments of my life. It is amazing that something so hard and painful, full of suffering, can be so rewarding. Clearly sleep deprivation plays a big role in our perception of fun.

Finally, after years of training, the Western States magic glides to a conclusion with 300 yards around the track, proving that helping others achieve their goals can be just as powerful, if not more so, of an experience.

Wednesday, February 25, 2015

Turning the Corner: From Base to Strength

Injuries suck. The discomfort I have been feeling in my right knee ebbed and flowed, forcing me to cut back my mileage and spend more time on the stair climber and elliptical trainer. I rode my bike more than I ran last week, which helped my range of motion. I threw in a couple visits to the chiro for some A.R.T., and I feel like I am returning to full strength. 

I volunteered at Inside Trail's Chabot Trail Runs last weekend, helping set up the start/finish festival, manning the first aid station with Inside Trail Racing Team members Chris Wehan and Craig Schmidt, cooking soup for the finishers, and then breaking down the festival area. I enjoyed supporting all of the runners; I don't get the opportunity very often. I think I'll volunteer for more races in the future!

During a lull around lunch time, I was able to squeeze in a run on the half marathon course. My knee felt vulnerable, and I ended up over working my quad and calf muscles to protect it. This was good news; if a niggle moves around, then it is likely not a chronic injury. I'm just happy my knee doesn't seem to have suffered serious damage. As I ramp up the strength building workouts (hill repeats, weight training, long hilly trail runs) I hope to mitigate any further discomfort utilizing the many tools in the kit.

Weight loss continues. I am back to the weight I tackled States at last year. Now if I could just lose another 20 lbs...

Wednesday weigh in, February 25th:
  • Weight: 192.2 (-3.6 lbs)
  • Body fat %: 18.36 (-0.47)
  • Ketone level: 1.2 mm
My adapted ketogenic diet is working pretty well. Keeping my daily carb intake below 50 g while using carbohydrates selectively during and after hard workouts has provided a steady state of energy. My climbing stamina is increasing, and the weight is dropping. As long as I can get my IT band/quad healthy I stand a good chance of returning to my planned volume. Marin Ultra Challenge looms on the horizon. 31.7 miles with 7000' of elevation will be a good measuring stick for my progress. I've finished similar courses in about 6.5 hours. I'm curious if I can improve on that mark by much.


Wednesday, February 18, 2015

Running and American Heart Health Month

Earlier this year, President Obama declared February "American Heart Month". The declaration reads: “cardiovascular disease — including heart disease, stroke, and high blood pressure — is responsible for one out of every three deaths. It is the No. 1 killer of American women and men, and it is a leading cause of serious illness and disability.” He goes on to expound the benefits of healthy eating, regular exercise and not smoking. 

Nothing new here, really.

When I quit my 20+ year pack-a-day smoking habit, the cost was a factor. But what made me finally kick the cigarettes was a realization that I was polluting my body. Worse yet, I gained no benefit besides the cessation of the urge to smoke for another half an hour. How could I continue to inhale toxins when my Return on Investment (ROI) was negligible? Once I drew that line in the sand, quitting was easy. Quitting actually WAS easy. To paraphrase Harris Dickson: "Quitting is easy, I've done it a thousand times."

That is not to say I was instantly heart healthy. My diet remained poor and my lifestyle lacked exertion out of principle. As I navigated mid-life, I began to lose a step here and there. I lost my breath skiing, couldn't hike a steep hill without rest, etc. My diet improved tremendously when I met Twirly. She got me off of fast food and into eating whole foods regularly. Yet still my health remained poor.

When she finally convinced me to move my ass off the couch, I chose running. I admit, it scared the hell out of me. Once I began, my ego took hold, and I set off on this journey of self improvement. I know myself well enough to recognize that my eagerness to improve would result in serious injury if left unchecked. Enter the heart rate monitor.

At first, I just wanted to know if I was having a heart attack or it just felt that way. Now, I consider my heart rate monitor my most valuable training resource. I track every workout by zone and time, the product of which is a numerical score which I can use to evaluate my effort. Using this "TRIMP" score allows me to compare a gym workout with a mountain trail workout and ensure that I get enough rest. I also use it to hold myself accountable for the hard workouts. Check out my posts here and here for more information on TRIMP.

A final tool for heart health which I use regularly is the annual physical and blood panel. I play with my diet so much that I am concerned about cholesterol levels and muscle damage. My results remain steady year after year, and my doctor tells me everything looks normal. At Western States last year, I participated in cardiovascular research which included pre and post race ECG's and blood work. So far, the data all indicates I am heart healthy. 

Health is a primary motivator in my running and racing. It is difficult to get a better ROI than aerobic exercise like running. Add to that the fact that it can take so many forms: trail running, road marathons, community 5k's, treadmill workouts, they all provide a different spin on the same activity. I'll be running for as long as my heart and legs will carry me. I'm willing to wager my heart outlasts the wheels.

I was inspired by the American Recall Center to discuss heart health. Below are some tips to jump start your own heart health, and be sure to check out how other bloggers are celebrating their hearts in honor of this month here.



Beer Week is Over, Back to Business

Whew!

SF Beer Week is not for the timid. Events, almost 800 in total, spanned the Bay Area from February 6th to the 15th. Twirly and I made it to seven. Not even one percent. I met a few hardened souls who were doing two events a day! And that is barely more than two percent. If you like beer, February is the time to visit the Bay!

On the plus side, I feel I have had my fill of suds for the time being. Back to a rigorous ketogenic diet and strength training. The damage done by my birthday celebrations and Beer Week was 'contained' as well as I could have hoped for:

Wednesday weigh in, February 18th:
  • Weight: 195.8 (+0.3 lbs)
  • Body fat %: 18.83 (+0.15)
  • Ketone level: 0.3 mm
I expected more gains, to be honest. Just as training cycles require rest, I suppose weight loss should abate occasionally too. But then again, I can justify anything I put my mind to.

After the American Canyon 25k, I had some discomfort in my right knee. Likely IT-Band syndrome, I got some A.R.T. from my faithful chiro and took it easy. I had the foresight to schedule a rest week. I ended up with 20. Looking back over my logs, I can see that the week following a race is almost always in the 20-30 mile range. My body does a good job of reigning me in, if I listen. So I'll be adjusting my training plan to allow for less mileage in the week following a race. 

Being capable of training through a race without cutting back the mileage so far has been a goal of mine, but I am beginning to realize that these bones will not tolerate that type of load. As long as I keep learning and applying what suits me best, I can handle the truth.

Anyone racing the Inside Trails Chabot 50k this Saturday? I'll be out there holding down the start/finish area. If you see me come say hi. Otherwise, SYOTT.


Wednesday, February 11, 2015

Ketosis be Damned, it's my Birthday!

I've reached the ripe old age of 43. Somewhere along the way, I determined that celebrating another trip round the Sun deserved more than just one day. So I generally set aside the first two weeks of February to get my ya-yas out. It doesn't hurt that San Francisco Beer Week coincides with that window of time.

I have suspended the ketogenic diet for now. It doesn't play well with beer. The weight continues to drop, along with my body fat. I am almost back to a "normal" weight. Less than 195 gets me clear of the overweight category.

Wednesday weigh in, February 11th 2015:
  • Weight 195.4 (-1.5 lbs)
  • Body fat %: 18.67 (-.1%)
  • ketone level: I didn't want to waste a test strip. Call it 0.0 mm

I'd love to tell you more, but I have some partying to do. I'll see you on the other side ;)