First 50 mile week

I am heading for my first 50 mile week since the 2006 Twin Cities Marathon. Today I ran 9 miles in the cool but sunny 37-degree temps in shorts. Last week I broke out the long running pants for the first time since last winter. That was difficult. I hate running in pants. Today was nice in shorts, and thankfully there was little wind. The sun felt good, too.

The run led me through Crosby Farms and then through Hidden Falls Regional Park. I had never before contemplated the name of the park--but today I found the namesake waterfall, whose little cascades and pools impressed me in the now naked forest dimly lit by the low winter sunlight. Sometimes I am pleasantly surprised by the small natural gems we have that are so close to the neighborhoods and high rises of the city. I also ran in a new pair of running shoes, and I am pleased to have introduced them to such sites and sights on today's 9 mile trip.

Tomorrow because of work scheduling, I'm planning a two-a-day. 4 miles in the morning and 4 miles in the evening. Blaise recently spoke of some studies that report that running twice in a day is better for your training and recovery than running one big run each day. Less strain and and fewer micro-tears of muscles=better recovery. I certainly believe in keeping a weekly long run intact, but perhaps on recovery days, if you want to keep the miles high, breaking the 10 miler, for example, into two 5 milers is a good idea? What do you gurus think?

Sleepytime

Morning is fast approaching and I only have 6 hours remaining before I need to be up and at 'em again. The only problem is I vowed several hours ago that I wouldn't go to bed until I posted to this blog and now I can't decide whether making the deal with myself in the first place or my unwillingness/inability to organize interesting and coherent thoughts is more pathetic. Terrible. Just terrible.

Anyway, I've continued to put in the time and the miles keep stacking up. My weekly total was up around 45 again last week and I'm hoping to hit 50 next week before backing off to just 15 per week for two consecutive weeks. I'm nervous about overextending myself and ending up injured. I'm also slowly making the transition to a more minimalist shoe and praying like hell that it doesn't mess anything up. So far, so good.

It occurs to me that I should also include that, in my more downhearted moments, I worry that my pace won't get to where I want it to be. GPS watches are fantastic; however, in the hands of an obsessive, hyperventilating, nitwit such as myself...they're awful. I can't tell you how hours I've wasted debating whether my pace was slower than expected simply because I'm out of shape or because the signal craps out at different points.

I'll leave y'all with one final thought. One way of achieving the quicker stride rate that we all desire is to switch to a more minimalist shoe or even barefoot running.

Networking

On my run yesterday, I passed by a landscaping crew working in someone's front yard. As I approached, the crew chief reached out and handed me a business card. That's one way to build up a business. Maybe I should start carrying business cards on my runs (Paul Kabob - Professional Runner). Never pass up a networking opportunity.

Sample Size Doubles

Paul, I have a sample size increase to your experiment involving footsteps per minute on an easy run. This morning Coach Blaise and I went for a 5 miler at 7:15 am before the regional cross country race. 20 minutes into it, we each counted our steps while the other timed for one minute. We ran along a river, so the course was perfectly flat on pavement. I may have been thinking too much about it, which may of course have skewed the data, but I also forced myself to run as close to normally as I would had I not been paying so much attention.

Data collection results:

Tim had 176 steps in the minute.

Blaise had 188 steps in the minute.

I found that by counting each planting of my right foot, the counting task was made easier. Then double the results.

Intentional Practice

With a great force of will, I managed to get the step count into the mid 160s on today’s run. While it might all be psychological (Jude?), I think that attempting to increase my stride rate improved the quality of my easy run. It reminded me of a book I recently read: Moonwalking with Einstein. Spoiler alert: the author, Joshua Foer, trains himself to win the U.S. Memory Championships. At one point, he reaches a plateau in his training—he cannot increase the number of playing cards he can remember within a certain timeframe. His memory coach (yes, there is such a thing) suggests it is because he is not practicing intentionally. The coach’s point was that in order to improve you must constantly monitor and assess all aspects of performance. Otherwise, you’ll settle on a level of performance that is good, but comfortable; you’re not pushing yourself. Careful scrutiny allows you to identify and correct flaws that are not readily apparent. My stride rate may be a perfect example of this type of flaw. Especially in this early phase, it’s easy to just go out for a run without giving any thought to improving performance. But perhaps I can improve efficiency ahead of the more rigorous workouts. I will continue to count (or more frequently miscount) my steps to see if I can match Ben’s elite-level turnover.

Hopefully Not Prancing

I counted my steps on the way home from work today. Consistently 172. I think the Minnesota winters have forced me to increase my stride rate. It's easier for me to keep my balance on slick surfaces and it's a more efficient way to run on snow. I have been running in lightweight shoes for over a year now. The Adidas Cubano, the Nike Free, and now the New Balance Minimus. Mostly, I like not having heavy feet, which I certainly did when running in the Brooks Beast. I read Born to Run about a year ago. It's a great book. It's a book about the lore of running, not just shoes. Although, the author does make a strong case for avoiding modern running shoes. I think there are many factors that contribute to injuries. I am rarely convinced when someone trumpets a one-size-fits-all solution to any problem. Overstated indeed. Light and quick. Peckers and ribs. Those are the keys. Along with inherent ability of course. Nice aerobic profile! I haven't been keeping a running log. I will start one now. This week will end up like so: Mon-10, Wed-7, Sat-9. It's a good schedule. I decided to run 3 miles at tempo on the way home today, in preparation for Living History.

Quick turnover/All Out Mile

Because it is the last week of practice and we are in cutback mode before regionals on Saturday, the cross country team yesterday for practice warmed up for 15 minutes to the Ashland High School track. The workout was an all-out mile (1600m officially), followed by a 30 minute cool down.

Being on the track stirred nostalgic deep feelings from within. Many 1500m races on the Mac track flashed before me. I have only been on a track a handful of times in the past 11 years. It showed. The wind was brisk, the sun in the west was setting on the northern Wisconsin forests, the temps were in the low 40s. Downright invigorating as I chased my long shadow cast by the low sunlight that signals the approaching winter.

Ben, I'll concur on the shorts and long sleeve shirt goodness. Free and warm. Yin and yang. Together, so nice.

My all-out mile: 5:21.

And if continued for 26+ more times, on pace for a 2:20 marathon. How does someone do that???

My fast twitch muscles were nearing extinction. I may have breathed a bit of new life into them yesterday.

Paul Envy - no - Paul Rage

First they guy shares weekly totals in excess of 50 miles per week and then he reports temps in the 60s? No, it's to much. Two strikes against you Paul. One more and I'll move to ban you from posting on The Running Channel.

See below for my running log.

Week Start Miles Pace Long
8/21/2011 20 7:52 8
8/28/2011 17 7:50 7.5
9/4/2011 24 7:47 8
9/11/2011 23 7:32 7
9/18/2011 30 7:39 8
9/25/2011 38 7:43 12
10/2/2011 30 7:29 8
10/9/2011 34 7:31 10
10/16/2011 40 7:21 12
10/23/2011 44 7:45 11
10/30/2011 34 7:21 7

Stride Rate

The One Best Way to Run

This article from the New York Times Magazine by Christopher McDougall is generating a lot of buzz. The author was also recently interviewed on my favorite sports podcast, Hang Up and Listen. Although I have not read Born to Run, I am assuming that he makes the same central argument: people get injured because running shoes alter their natural stride. Running shoes encourage heel striking and create too much force upon impact.

Barefoot running is a fad and I am not about to jump on the bandwagon. I think the claims of better performance and reduced injuries are almost certainly overstated. Just because something is "natural" doesn't make it inherently better. As long as humans have existed, we have used tools to help us accomplish tasks. Shoes are a tool. However, I agree that more conclusive research should be done to determine how different types of shoes may affect your performance (for better or worse).

McDougall's article did make me recall a short segment from J.D.'s Running Formula: Stride Rate - A Step in the Right Direction (page 93 in the second edition). Long before barefoot running became popular, J.D. was making the case for quicker and lighter steps. He notes that elite runners take around 180 steps per minute as compared to novices who can take as few as 160 steps per minute. A quicker stride rate means less shock and requires less energy.

I know I have a terrible stride rate. So while I'll keep the shoes on, I am going to try and increase my turnover. J.D. offers some visualization techniques that might be worth trying. Also, on my next run I am going to count my steps per minute. I think we should all do it for comparison. I bet Tim's turnover rate is above 200.

The Scene from Rock Creek Park

Ben, I absolutely agree about the beauty of autumn running. The weather here has been optimal: cold at night and mid 60s during the day. I have been doing most of my runs through Rock Creek Park, which looks spectacular. Here is the scene from bridge over the “rapids” a few miles south from my place along Beach Drive.

One in the Rotation

This autumn weather has been beautiful. I immensely enjoy the long-sleeve shirt and shorts combo. It has something to do with maintaining the perfect core temperature while preserving the freedom of unclothed legs, luxuriating in the fresh fall air. After work today I set out from downtown on my run home: 45 degrees, a setting sun, and stillness. As I may have mentioned, my workplace changed addresses. We are no longer next to the Target Field. Now we are in the heart of the central business district. I negotiate a few blocks of traffic, cross the stone arch bridge, run by the U of M, continue on river road all the way to the Ford bridge, and then bring it back home on west river road. 10.4 miles. Almost non-stop. It's a satisfying route, one that will be a regular in the rotation. Tonight I was feeling the flow, invigorated by the quietude.

Blucy

Tim and I ran together on Saturday. Down 46th to Minnehaha, two loops across the boardwalk, cold mud, and gravel trails along the creek, which is merely a trickle now, and back on river road. We had a post-run lunch at the Blue Door. Tim ordered the Bangkok Blucy with Cajun tater tots. Blue Door + Juicy Lucy = Blucy. I had the Special Blucy: You got some splainin' to do. White cheddar on the inside, pulled pork and thinly sliced ham on top, mustard and pickles on the bottom. And tater tots. And Surly Wet on tap. Good Lord. In case any rookie runners come across this blog, let me say this: don't eat this meal before a run, especially at this time of year when there is minimal leaf coverage.

Paul Envy

Tim has Paul envy. Nice runnin' over the summer and fall, Paul.

I am aiming for 40 miles this week. Got in 33 last week, including a 12 miler, which felt pretty good on the mississippi river bottom trails. Not bad for the old man of the group, but well shy of what is to come. Gulp.

I chatted with Ben about this, but does anyone else feel like this when running: First 30 minutes feels frickin' awful, heavy legs, silent cursing (occasionally out loud with strange looks from passersby). Then by the 50th minute, my legs feel absolutely amazing. It's like it takes them a long long time to wake up and understand what the heck I am trying to make them do. Happens nearly every run these days. Am I getting old? Am I still out of shape? Or, more possibly, both? Could be that I am, without knowing it, doing under 7 minute miles, too.

Paul's Running Log: July - October

As an inaugural post, I thought I would share my running log from the past 4 months. Overall, I'm pretty pleased with my progress so far. I've managed to consistently run 5-7 days a week while avoiding injury (knock on wood). The plan is to run a 100% week (70 miles) at the end of November and then rest up in December.

I went on a 16 mile run this morning - the longest I have run in years (probably since Twin Cities). While it felt OK, I am really noticing the effect of zero speed training. Only doing easy runs means that I have a single gear. When I start to get tired, there is no shifting into overdrive. I am left to gut it out...

Also, the running hunger has returned. 50 miles seems to be the threshold. Mary and I went out for pizza last night with some friends and then we all came back to our place and had brownies. But by around 10:30 I was hungry again and made a grilled cheese sandwich.

Week Start	Miles	Percent	Long
7/17/2011	35	50%	9
7/24/2011	35	50%	9
7/31/2011	30	43%	8
8/7/2011	40	57%	11
8/14/2011	42	60%	10
8/21/2011	32	46%	10
8/28/2011	49	70%	12
9/4/2011	48	69%	12
9/11/2011	42	60%	14
9/18/2011	32	46%	14
9/25/2011	42	60%	11
10/2/2011	49	69%	14
10/9/2011	39	56%	13
10/16/2011	55	79%	12
10/23/2011	55	78%	14
10/30/2011	39	56%	12

I ran 40 minutes today with a work friend. Yesterday I ran an hour alone. Time sure goes by faster when you have someone to chat with. Maybe we should all get satellite earbuds and run at the same time in each of our cities.

Introducing...

the running channel!