Some Long Runs Can Be Brutal! Sycamore Canyon 20 Miler Today!

Well I went back to the mat today for another long run.  This was kind of unplanned as I had planned to take a break this weekend but other activities next weekend preclude me from doing a long run. 

Some friends were running trails at 5:30 a.m. today but I was out until 1 a.m. last night and my body wasn't agreeable to the early start.  So I woke up at 6:30 a.m. and got out the door around 6:45 a.m. 

I call this the Turf to Surf to Turf run, Newbury Park to PCH round trip via Sycamore Canyon.  Living in the Conejo Valley allows quick access to trails that take you to the ocean.  I started the run from my house and ran to the trailhead at Wendy and Potrero in Newbury Park.  After reaching the Satwiwa Indian Culture Center I took the Sycamore fire road down into the canyon.

Most aspects of this course are outstanding! Nice wide paved road with trails on the side (giving you the choice of running pavement or dirt), nice and cool in the early morning as you run towards the ocean, plenty of rest/pit stop areas on the way down and nice and peaceful and beautiful.  Before I reached PCH 65 minutes into the run, I encountered a curious deer, a scraggly coyote and no more than 2 dozen people, mostly cyclists.

Today's goal was to run solely for time...2 hours, 30 minutes, out and back. So after passing the Sycamore Campground (by the way, I noticed a number of empty spots down there), I ran another mile or so up PCH before turning around 1 hour, 15 minutes into the run.  I felt pretty good, downed fluids regularly, had a couple GU packs (on top of the 1 GU pack for breakfast...yuck, but I wasn't hungry) and went nice and easy.  One pit stop on the way down, but otherwise no stops this run.

There was very little cloud cover at the beach and it started to warm up...noticeably.  About 1:40 into the run I started thinking, this is gonna be a bit of a challenge today. I eased up on the pace as I started the upward climb up towards Newbury Park.  It was getting warmer and I there was more direct sunlight.

I was starting to get tired and realized the finish of this run was gonna be kind of brutal.  The most challenging aspect of this particular course is lovingly referred to as "The Black Bitch" - the 800 foot, roughly 3/4 mile ascent up the canyon.  I was out of fluid long before reaching that steep hill and was basically running with the mindset of "one stop at a time" at that point.

The most fun aspect of running up that hill is that it gave me the opportunity to pass by 4 cyclists who had passed me 3 miles prior.  Seems running up that beast of a hill is an advantage over cycling!  The climb is still brutal, but the opportunity to actually pass people makes it slightly (let's not exaggerate) fun.

So with a small detour I made it home in 2 hours, 39 minutes.  I didn't measure my mileage but I'm going to credit myself with 20 miles.

I type this an hour later, mostly pain free.  My big toe is a little sore but otherwise, no blisters, no chaffing, no major aches and pains!  Yeah!!!

So for the week (I track mileage Mon to Sun), I matched last week's personal high for the year of 57 miles again.  I promise, this week, will be a down week!

TIME TO GO RELAX!!

Seize the Opportunity to Run Long!

I'm typing this at 9:45 p.m. Friday night, July 17th.  This morning I ran 5 miles, worked until 5:30, then went to the gym for my efficient 20 minute workout.  My wife had not mentioned plans for the night, so I was gonna head home to hang out with the family.  I also had planned to wake up early tomorrow for a long run in the 2 hour, 20 minute range.

At 6:15 p.m. on my way home from the gym, my wife informs me she's taking the kids to the Ventura Aquatics Center (by the way, the kids had a blast!).  I could have joined them but I would have to take a separate car.  So in a split second I decided...I'm going to get my long run out of the way tonight so I can sleep in tomorrow!  (My wife didn't mind as that means SHE gets to sleep in too!).

It wasn't until I was lacing my shoes up at 6:45 that I thought, hmm, maybe this wasn't such a good idea.  I had 5 hours sleep last night, ran already this morning, pumped iron 30 minutes ago, and now I'm going to run until 9 p.m. on a Friday night?  What am I, crazy??  Yep.  But I thought, why not.  It'll free me up tomorrow.

So, without a dinner (I nibbled late in the day), I downed one of my kids' juice boxes (shh, don't tell my wife, as she screams at me not to do this), squirted a Chocolate GU down, loaded up my awesome Nathan fluid pack with a combination of watered down lemonade and plain water, and took off.

There were a few other things I did before taking off, including nip protection and lubing up.  It was 78 degrees at 6:30 and no doubt I'd be sweating.  Need chafing protection.

What I also did tonight that I reserve mainly for 2+ hour runs was...slather my toes and heels with Vaseline.  Yep, sounds kinky, but early in my marathon experience I learned this trick for minimizing blisters.  I RARELY get blisters when I liberally (I'm not talking a dab, I'm talking a glob) rub it around, then put my socks on. Petroleum jelly is cheap, so don't skimp. Feels strange at first but I'm telling you, not only will you reduce or (in my case) eliminate your blister count, but your feet may actually feel smoother at the end of your run!  (Bruno, are you listening?)

The run went really well.  Basically a large loop tracing Lynn Road east in Newbury Park, over the freeway to Hillcrest.  West on Hillcrest, looping around Amgen, through the Target/Home Depot parking lot, on through Peppertree Park up to Borchard to the west end of Dos Vientos, then back home via Lynn Road.  2 hours, 15 minutes, no stops, 19.4 miles (according to MapMyRun above).  I finished at 9 p.m. in the dark, tired, a bit sore, thirsty and hungry!

I'm very pleased and I have more I want to discuss about exciting topics like fluids, toenails, running effort, running in traffic and more...but it is now 11:30 p.m. (I had family duties to tend to) and I'm BEAT!  But feeling great and I'll write more soon!

You Can Beat But You Can't Cheat the Heat!

Let me first say that last week's mileage was 51, only 1 mile more than the previous week even though I managed to get a 15 miler in. I took Sunday off, which is a rarity for me. I was pretty beat up from the Saturday long run and the day off helped me out, as did yesterday's massage! As I get older I am more and more convinced that regular massage is one of the most important things you can do to rescue your body from the pounding of long distance running!

We're getting into the hottest time of the year now. If you're training for a Fall marathon and are increasing the length of your long runs like you're supposed to be doing, how are you going to handle the heat? Let me ramble a bit.

You are a night owl and can't wake up early. Well this is a problem, especially given most marathons start early in the morning. Your options are a) run in the heat; b) do your long runs at night; c) as part of your training start getting to bed earlier and run early; or d) do some long runs at night and some in the morning. I think your best bet is choice d) as it is a compromise and doesn't completely tweak your schedule. Choice a) could be problematic if you're doing 20 milers when its 90 degrees outside.

You wake up early but the heat is really, well, hot. Some of you may have no problem getting out the door at 5 a.m. to run 20 miles at say 10 minute per mile pace. That means you'll be on your feet until around 8:30 a.m. But between the heat and 200 minutes on your feet, you're concerned about your well being. Carry plenty of cold fluids. Perhaps create a 6 to 7 mile loop that passes by your house. Leave extra bottles filled with ice/fluid at your house so that you can replenish each loop.

You are like me and tend to wake up around 7 a.m. Assuming you get out the door by 7:30 a.m., you'll be out and about until 10 a.m. or so in the blazing heat. It is 85 degrees outside at 8 a.m. Keep your expectations in check. Mentally your goal is to run, as slowly as you need to.  You are running for TIME, not distance.  While your intent may be to run 20 miles, don't "sweat" it (so to speak) if you don't come close to that goal.  But if you can stay on your feet for the time "equivalent" of 20 miles (e.g. 200 minutes if you run at a 10 min/mile pace), you done good!  That said, your best bet is...get yourself to bed and outta bed earlier than your norm.

How about 20 miles on a treadmill? A 60 year old runner friend of mine has the mental fortitude to do this.  I don't.  It is a test of will to run 20 miles on a treadmill and frankly I'd prefer to have dental surgery or even a colonoscopy to this prospect.  But if you can wing it and have fluid handy, then go for it!  If you have your own treadmill, turn a large fan on, find a football game, 3+ hour movie (Forrest Gump?), load up a tray with fluids, and get that 20 miler in without the heat.

Running 20 miles in the early evening.  I used to do this.  Take off work early and start my long run at 5 p.m.  Not particularly enjoyable for me at the time, but it did the trick. The ground is still hot and it can be 85 degrees at this time of day during the summer.  You could also run long later at night, but that gets a bit dicey when you can't see the roads clearly.

Can't fit in 20 miler due to the heat.  It is not particularly healthy running in 90 degree heat.  Some of you shouldn't do this for your own health.  But if you have a hard time fitting in the 20 miler when the temps are lower, your backup plan...run 10 miles in the a.m. and 10 miles at night.  That's right! Split your run into two.  While not the optimal training plan, splitting your run into two parts enables you to get in the mileage you need for a marathon.

Not motivated to run 20 miles in the heat?  Don't run alone.  Make some runner friends and train together.  Always helps!

Let's keep the training momentum moving along all summer!

12 Minutes of Preparing...120 Minutes of Running!

This morning I ran for 2 hours (15.3 miles) and FELT GOOD at the end of the run!  This was my longest run of the year so far and 30 minutes longer than my previous longest run. 

Although I've run 24 marathons, it has been awhile since I trained for one.  So I had to think last night about preparing for today's 2 hour run.  My daily 30 to 50 minute runs are easy...jump out of bed, lace up the shoes and start running.  Longer runs though take more effort...without proper planning I could be in a world of hurt miles away from home.

So here's what I did, before, during and after the run.  This is not 100% comprehensive or necessarily what YOU should do, but it may prove helpful for your own training.

The Night Before

Last night I made sure NOT to eat stuff that would cause me gastric problems during the run.   No spicy foods, salsa, high-fiber, high-acid foods, etc. To be extra safe, I ate 2 large bowls of cereal, ice cream and some crackers.  The day before a long run is not the day you want to be experimenting with Kellogg's All Bran cereal or eating, say, an entire flat of strawberries like my 3 year old did.

Gathered up all the stuff I'd need for the run - clothing, hat, glasses, water belt and bottles, several packs of "GU", 2 bandaids, Vaseline, sunscreen, watch, etc.

I hadn't used my Nathan Waistpak for years, but quickly remembered why this is by far the best fluid carrier I've ever used.  My Waistpak carries 4 10 oz bottles that are very easy to remove from the pak. The bottles have an odd shape that ensures they stay in the holder yet are simple to replace, making them optimal for use on a run. I love the velcro belt...much easier and more comfortable to wear and adjust than straps.  And the bottles don't move around much, making this belt so much more comfortable than other water bottle holders.

Filled up 3 of 4 bottles...2 with 75% Lipton Sweetened Ice Tea diluted with 25% water, and the other with just water.  Placed them in the fridge.  I probably should have also used the 4th bottle but decided to save it for an upcoming 2 1/2 hour run. Iced Tea??  To be honest, I've never done that before but I like it (sweetened) and it worked fine. (More on hydration here.)

Packed 2 GU packets in the Waistpak.  I've used GU gels for years...they go down well.  I particularly enjoy the banana flavor.

Got to bed at a "reasonable" time, about an hour earlier than normal, in order to start the run at 6:15 a.m. (ended up starting at 6:45 a.m.).

Before The Run

Woke up, wasn't hungry, so downed a bottle of water and one banana GU gel packet.  I usually eat something light and quick, like a couple waffles, before a long run.

Bandaids...Scooby Doo ones (all I could find)...over the nips.  I'm fortunate not to have a hairy chest so these go on/off easily. Long run, shirt, sweat, abrasion, not good...you get it...preventative maintenance...bandaids on nips for all 2+ hour runs.

Vaseline...forgot to use today and lucky not to need it.  Long run, shorts, sweat, thighs, abrasion...not good.  Bigger issue if you wear shorter shorts that scrape the inner thigh.

Sunscreen on arms, face, ears, back of neck. Gotta protect your skin, especially during these sunny summer months!

Wear hat, watch, double-lace up shoes, insert bottles into Waistpak, wear Waistpak, sunglasses, and I'm on my way.

During/After Run

Pit stop 15 minutes into run was my only stop.  Think strategically when planning your runs.

Started drinking the fluids right away.  You start sweating right away in the summer so replenish those losses early and often.  Ate my 1st and only GU gel at mile 5 and tossed the wrapper into a trash can.

Took it nice and easy the entire run.  There were some decent climbs and I made no effort to maintain pace going up these hills.  The goal of the long run is to acclimate your body to the distance.  I just wanted to finish feeling good.

Within 10 minutes of finishing the run, I jumped into the pool to cool off and provide relief to my battered body.  Highly recommend this for your recovery!

Other than several toenails that are complaining to me, I felt great today and spent the day out and about with the kids.

Looking forward now to the NEXT long run!

Hydrate, Not too Late, or Seal Your Fate

First off, I'm happy to report that last week I logged 50 miles, with a long run of 11 miles on Wednesday. I had planned to make time for a 14 miler over the weekend but I stayed up too late and couldn't drag myself out of bed early enough for a long run. The past few days I've been really tired. But that's o.k, it was Independence Day weekend and I was having too much fun with the kids.

Yes, it is starting to heat up out there, so the question we face is, how much trade-off are we willing to make between sleep and running in the heat.

Now if you are focused and dedicated, you'll get to bed early, wake up really early and get your run in. But if you're like me and you have too many other things on your plate to get to bed early, you face the prospect of running in the heat.

I do not like running in temperatures over 70 to 75°F. I particularly don't like when it is hot AND humid. But, since I'm so obsessed with WRITING about running in the heat, I get to bed late, awaken late and have to run in the...heat!

When you run in the heat, you sweat more, and that detracts from your performance and slows you down. My breaking point is about 90 minutes...meaning I'll run up to 90 minute without a water bottle, but ONLY if I drink a LOT before I head out on my run.  But  I've also run holding a water bottle, wearing a water bottle on a waist belt, wearing a multi-bottle belt and donning a "Camelbak" contraption.  You're training for a marathon...BUY ONE or more of these because it just makes life easier to drink on the run.

My personal preference is the multi-bottle belt as it doesn't slosh around like the Camelbak (though the Camelbak carries more fluid) and I can carry multiple liquids...water bottle, Gatorade bottles, etc.

One of my best running friends and mentors is a firm believer in loading up on fluids BEFORE his long runs to minimize the need for carrying fluids, even on long runs. This is advice I take to heart.  DRINK UP EARLY and get used to the feeling of liquid sloshing around your belly at the beginning of your long runs.  It feels uncomfortable at first but you may find it an effective way to stay ahead of the hydration curve.

How much is enough? Everyone is different and I think you need to experiment.  When in doubt, DRINK. I was flipping through the Parade magazine insert in the Sunday paper the other week and came across an article on hydration that said to drink 7 to 10 oz of water for every 10 to 20 minutes of exercise. Do the math. If you drank, say 8 oz of water every 15 minutes, you're talking a QUART of liquid for an hour long run.  It sounds like torture but if you're sweating that much in the summer heat, your body needs it.

The article goes on to say that runs longer than an hour, consider drinking a fluid replacement drink.  I agree with this as the sugar in these drinks is a nice pick-me-up and the salt replaces what your body is losing.  Gatorade, Powerade, Cool Aid, "defizzed" Coke, fruit punch, whatever floats your boat usually works fine.

Water you waiting for? I hope I have in-fluid-enced you tonight.

Persistence + Practice + Patience = Performance

First off, I'm happy to report a solid week of training...in fact, my highest weekly mileage for the year (47 miles).  Yesterday, exactly 2 months after the day I committed to run the Santa Barbara Marathon, I did my longest run of the year - 12.5 miles in 1 1/2 hours, half on pavement and half on trails.  I still have over 5 months until the marathon, so I don't plan to increase my mileage drastically...just slowly and gradually.

On the injury front, my sore big toe joint came back after yesterday's run, so I plan to ice it repeatedly and take an Advil if it gets worse.  Ice and Advil seem to alleviate most of my minor running ailments.  I'm not exactly sure what is causing the problem, though it seems to flare up on my longer runs.  Could be from running downhills. 

The formula of the day is Persistence + Practice + Patience = Performance.

As I ran alone for an hour and a half yesterday, I was pleased with how my body made such a comeback.  I was feeling miserable with a nasty cold 2 weeks ago and finally...running started feeling enjoyable again.  This is not the first time I've felt this way nor the last time. What enabled me come back and feel good about running, time and time again?

Persistence:  The easiest thing to do is GIVE UP when you're down.  Ya just can't do that!  Once you set a goal, be it to run a marathon, start a business, learn a new language, etc., you've gotta be persistent or you won't cross the finish line.

Practice: While practice may or may not make us perfect, it certainly prepares us for our best performance.  Practice is hard work...putting in the miles, eating well, hydrating, increasing your mileage, finding the right shoes, you name it.  Without it you doom yourself for failure.

Patience: Be prepared for setbacks, learn from them, adjust your training and stick with it. I know a lot of people who say they hate running because they have "bad knees."  This may be true for some but for others what I find is that they procrastinate, then try to shortcut the training process, leading to ailments and injuries.  Training for a marathon takes patience...especially on those looonnngggg runs.

Put persistent training, regular practice and patience together and you'll find yourself running a marathon!

Runner's World Marathon Challenge - Great Training Resource

First off, finally...10 days after the first signs of my sore throat and cold, I feel back to normal.  In fact, I ran for an hour this morning and felt o.k and right now, almost 11 p.m., I'm drinking Scotch, listening to oldies and typing on the keyboard.  Now if you are more serious than me about your marathon training, do what I say, not as I do!

I've subscribed to Runner's World magazine for 15 years and have always felt it to be useful, motivational and informative.   In my earlier years of training I used to read it in much more detail but today still scan it for useful tidbits.  There's a ton of information in there and the magazine provides well balanced advice for beginning, intermediate and advanced runners.

The July issue is no exception.  I even tore out a few pages with information about natural health drinks.  CLICK HERE for the article on RunnersWorld.com.

Runner's World has initiated a Marathon Challenge that involves customized training plans, tips, advice, weekly emails from experts, a book and a t-shirt for $130.  The plan last 4 months as you train for a Fall marathon.  Some of you may be thinking, hey wait a second, 3 weeks ago, you told me we don't need training schedules!  The point of that post was that you don't HAVE to have one.  But the reality of it is that many if not most of you may WANT one!

So take a look at page 57 of the July 2009 Runner's World for a decent 16 week intermediate marathon training program.  It involves ramping your weekly mileage from 25 to a peak of 48 as you increase the distance of your long run to 22 miles 3 weeks prior to your marathon. I like the fact that this plan has 2 complete rest days each week and the schedule is easy to read and use.  Keep in mind when using pre-set schedules like these that they are not set in stone.  As an example, if you prefer to take rest days on Sunday and Wednesday rather than Monday and Thursday, you can certainly do so.

Runner's World also has a beginners' marathon plan and a veterans' marathon plan available online.

It Wasn't Pretty, But I'm Back on Track

Last weekend I bailed out on a half marathon training run due to the onset of a sore throat.  Having 2 small kids, it seems I get sick more often then ever these days.  Starts out with a subtle irritation at the back of the throat that I hope is just an allergy (it never is). Then about 40% of the time I'm able to fight it off by getting to bed early and downing extra vitamin C tablets.

Last weekend was the 60% of the time.  Overall sluggishness and tiredness and for several days, throat got worse, then I move on to fever, sneezing, chest congestion and a cough.  Wake up on the morning wheezing. Gee I just love colds.

So the first half of the week was slow going, but I gradually got back up to 35, 45, 50 minute runs over the last three days.  Today I was determined to get back on track.  I still didn't feel really good but was able to slog through an 80 minute run, roughly 10.5 miles.

The weather was overcast and cool this morning.  In fact it stayed that way until 1 p.m. 

So I'm sure most of you go through the same thing....get sick, feel like you're falling behind in your training, get kind of bummed out about it and then...you make a choice.  The easy choice: give up your goals.  The hard choice: put your head down and dig in.

I've mentioned before that I build "slack" time into my training routine.  I know I'll get sick or injured every now and then so I mentally prepare myself for it.  I build "letdowns" in to my mental training so that they don't pull down my mental training foundation.

I do some stupid things in my training, like NOT taking any rest days for the entire month.  While this increases my chance for injury and burnout, it builds my mental mileage bank and removes any guilt from taking days off when I REALLY NEED THEM.  Perhaps this approach, not to the same degree, could work for you.