Jeff's Progress

I will be posting my weekly progress update each Friday after my benchmark treadmill run. Jeff (director of the famous "Riddle Run") has his own goals and will be sending me updates each week too--usually after our Tuesday morning run. This is our public accountability. He primarily wants to lose weight, overcome his foot problems, and get back to marathon & ultra running (but only if he can drop below 200 pounds). Here is Jeff's first quick report to me:

Weight: 234 lbs => 231 lbs
Waist: 43.25" => 42.5"

Feeling better and upping by miles to 30 miles per week for next year.

Short & simple. Jeff's making progress after only one week. Can I say the same after Friday's run? I hope so.

Dean Karnazes is OK

I've had mixed feelings about Dean Karnazes (the "ultramarathon man") over the last several years. He is a good runner and he gets more than his fair share of media attention. I guess I've been a bit jealous of him. He's a hell of a better runner than I am, but he's not the best runner ever (or even currently). The press would have you believe otherwise. Scott Jurek and Yiannis Kouros are two better ultra runners. From the past, Ted Corbitt was clearly better. I suppose the fact that Dean gets all the attention isn't his fault. He dreams up some pretty cool challenges, gets sponsorship support, and attracts big media attention. That's not wrong. It's smart marketing. And it probably is good for the sport of running. And ultra running. It certainly is a good message to get out to the general public...you can achieve all sorts of extreme physical challenges if you work hard. Running can help you lose weight, get in shape, and contribute to an overall healthy lifestyle. That's all good. But I still had this "thing" against Karno. Not as much pent up emotions as those on the national ULTRA listserv, but still some lingering negative thoughts. Until just a few days ago...

I've been reading his book about running 50 marathons in 50 days in 50 states ("50/50: Secrets I Learned Running 50 Marathons in 50 Days"). My wife got it for me a year ago, but I've kept pushing it aside for other running books. Well, it's not too bad. He chronicles each of his 50 marathons and throws in bits of running advice to go along with each story. It's a nice read (Matt Fitzgerald assisted with the book and likely deserves some credit for the readability and style). It's pretty darn impressive that Dean accomplished this feat--along with all the media hoopla--in fine form. BTW, Sam Thompson did this SAME FEAT without big sponsorship before Karnazes (too bad that isn't mentioned in Deano's book). Anyway, Karnazes generated a ton of good publicity for running and the "Endurance 50" surely motivated others to try endurance-related challenges. Via his book, it motivated me too. For a couple years I've told myself that I have "a fast marathon and ultra lurking inside me." I figured I could run 3:20 or so for the marathon. I think I could break 24:00 for a 100-mile trail ultramarathon. I had other thoughts for fast times at shorter distances too. Unfortunately, they were just thoughts and not actions. The struggles and achievements Dean chronicles in his book motivated me to commit to some serious training in hopes of a fast marathon in 2010. Maybe a fast ultra too. And a quick 5K for some variety! The book, along with talking with my running partner Jeff (see "The Running Pact" blog post before this one), got me to start doing instead of just talking.

One passage in Dean's book really caught my attention. On page 68, he has a spotlight section that answers one of his most frequently asked questions: How can you run 50 marathons in 50 days? He and his coach (Chris Carmichael) answer that question...

"We theorized that the best way to recover from one marathon was not to put myself too far in debt during the previous day's marathon. We did two things to meet this objective: First, we set a baseline fitness goal of being able to run a four-hour marathon with an average heart rate of 110. We got there prior to the start of the first Endurance 50 marathon. Second, I participated in numerous ultra-marathons that were much longer than 26.2 miles. The thinking here was that if I could run a hundred miles comfortably, I could click off a marathon without undue strain."

This makes sense. It's also pretty awesome to be able to run a marathon with an average HR of 110. I want to be that fit! Well, at least much fitter than I am now. My main fitness goal over the next 6 months will be to develop my aerobic base. I want long runs to eventually feel easy--maybe not with an average HR of 110, but under 140 would be cool. I'll be tracking my heart rate over the next few months and reporting on my Friday morning benchmark runs. Before my goal marathon in 2010, I'll run several ultra marathons to get in those "over distance" workouts that should make the marathon distance seem easy. Of course, I'll need more than just great aerobic fitness and long runs to race a fast marathon. Details of my training plan and goal race coming up soon.

For now, I just want to send a virtual "thank you" out to Dean Karnazes. He isn't too bad. In fact, he's an alright dude. I feel like I'm rising out of my old shell and emerging into a true runner thanks to his inspirational runs and writing. The Awakening has begun! Thanks Dean.

The Running Pact

Last weekend I was running with Jeff Riddle and we were both complaining about what we'd like to achieve with our running. Lose weight, set some PRs, get back to trail marathons & ultras, qualify for Boston, do the 100 mile Grand Slam, etc. All fine goals. The problem is we already know HOW to achieve them...but we don't do it! Jeff knows how to lose weight. I know how to become a faster runner. We are both knowledgeable about training plans. The problem is we don't have the discipline to carry through with what we SAY we want to do. Maybe we don't really want to achieve these things. Or maybe we do, but simply don't have the correct motivation. So we decided to start small and commit to running together on Tuesday and Thursday mornings at 5:30am through the winter. Probably an easy 4-6 mile run. Simple enough. Nothing earth shattering. It's implied that during those runs we would discuss our progress...that's an extra slice of accountability. Additionally, I'll post an update on my progress each Friday on this blog. Jeff is welcome to comment, or have a full guest post, if he wishes. That is our simple pact.

How will this pact get us toward our goals? Well, for me, I need consistency. I skip too many runs. I'm blessed with some innate running talent. I can "get by" on pretty low weekly mileage and still preform OK. In fact, I can run fairly well at all distances from 5K to 100 miles with just 25-35 miles per week. I want to run better and achieve my potential as a runner. I want more than "OK." I've never committed to a real training plan and attempted to see what my personal records could be at 5K, 10K, half marathon, marathon, 50K, 50 miles, 100K, 100 miles...you get the idea. I think I'm capable of new PRs at all these distances. Running with Jeff will get me out the door twice a week for a couple very easy runs. Plus, those runs will motivate me to do other runs so I can report progress back to Jeff. In addition to Tuesday/Thursday with Jeff, I plan on doing a benchmark run every Friday morning to objectively track my progress. I did my first one this morning at the gym (see below). In future posts I'll detail my full training plan and my ultimate goal for 2010.

Why wait until the new year to commit to a new training program? My new training started this week! Tuesday and Thursday I ran with Jeff early in the morning. It was bitterly cold, dark, and windy...but we met and did our easy runs. If we can run in the dark when the temperature is 4 degrees (windchill well below zero), we should be able to continue under better conditions. Today I had my first "benchmark" run on the treadmill. My goal is to run every Friday morning on the treadmill under the same conditions: same shoes, same pace, same treadmill, same incline, same warm-up and cool-down. Here's the workout and metrics I will follow: half-mile warm-up jog @ 9:00 pace, followed by 3-mile run at 8:00 pace on treadmill set at 0% incline, then half-mile cool down walk. I'll run the same pace (8:00 minute/mile = 7.5 miles/hour) and track my average and peak heart rate for the 3-mile run. I believe the pace will feel easier over time and my average and peak heart rates will drop. Here are the statistics for today and what my goals are for the near future:

December 11, 2009 Benchmarks
3 miles @ 8:00 pace
Average HR = 155
Peak HR = 165
Resting HR = 54
Weight = 174

Intermediate Goals (achieved by March 27)
Average HR = 145
Peak HR = 155
Resting HR = 50
Weight = 172

Long Term Goals (achieved by August 1)
Average HR = 135
Peak HR = 145
Resting HR = 45
Weight = 170

Seems doable, eh? Wait until you hear about my ultimate goal for 2010. I believe it's doable too.

Riddle Run Winners Get a Spot In Clinton Race?

Looks like the tradition of giving the Riddle Run winners (male & female champions) a spot in the closed Clinton Lake 30-Mile Trail Run is going to continue. I had a recent cancellation from a registered runner and felt it was just the "right thing to do" to offer up 2 possible spots for the Riddle Run 28-mile winners. It's fairly equitable and it creates a bit of buzz among local runners (and even some Chicago area folks that want a spot in Clinton so they can do the full Grand Slam). Anyone is welcome to do the free Riddle Run 28-mile trail event. If you win, a spot will magically open up for you in the Clinton Lake ultra...it's not a FREE opening, but you can register for Clinton Lake within 2 weeks of a Riddle Run victory at the regular race cost. That's quite a deal. There may be other openings for people on my race wait list, but you never know. Train, race, and WIN YOURSELF A SPOT!

So, does this mean there will actually be a Riddle Run #11 in late January? I sure hope so! Running with Jeff this morning and chatting about my blog posts (what else do runners do at 5:45am in the dark and cold?)...he's inclined to do it all again...just with less fanfare and publicity. No guarantee, but mark those calendars for the last Saturday in January (Jan 30th) and expect to do a 28 mile run at Lake of the Woods trail in Mahomet, IL. The run usually starts around 8am. Jeff uses the "4-mile loop" which is part of the full 5-mile trail system at the park. Here is more information about the park and trail:

Trail Map (pdf)
Topo map of trail (jpg)
Map of Lake of the Woods Park (pdf)
Directions to Trail

Here is my race report from the 2009 Riddle Run (the 10th edition).

This is the same set of trails that plays host to the infamous Buffalo Trace 7-Day Stage Race in the summer. Now that is one heck of a challenge! Unfortunately, the 7-day stage race may not happen in 2010. Of course, that's what people were saying about Riddle Run too. Hmmmm....

Free at Last, Free at Last!

OK, so I'm no Martin Luther King, but I do feel that I'm free at last...from the tyranny of structured running in formal running shoes. Yesterday I had a great run in my Vibram FiveFinger KSOs. It felt great to go easy with no heart-rate monitor, no watch, no pace goal, no planned distance or time...just running in my minimalist finger shoes wherever I wanted to go! Didn't hurt to have a fairly warm day (temperature in the 30s instead of teens or low 20s). My feet felt great and my body and mind were in sync with "just running" as mankind was meant to do. The five finger shoes are about as close to barefoot and primal running as you can get (especially in cold climates). I ran on a local park bike path for about 5-6 miles...taking a slight detour through a 715 meter trail loop in the middle of the bike path out-and-back route. I usually run on pure trails, but I just wanted a smooth (and slightly warmer?) surface to run on and the flat asphalt hit the spot. I'll be back to trails soon enough...hopefully still in the KSOs.

Give yourself a break from the imprisonment of "normal" shoes and try a little barefoot or Five Finger shoe running. While you're at it, leave the watch and heart-rate monitor at home too...and just run. You may find that hitting the road or trail with little technology brings you back to the heart & soul of running...just you and your legs cruising along a path less traveled. No worries, no pressure, no goals. Enjoy.