Thursday, April 29, 2010

New beginnings...starting from the beginning

It has been a long period of silence for me. For some time I have been struggling with issues documented on prior posts...hips, knees, etc. To be honest it has been very frustrating, has forced me to really figure out what I really want to spend my time doing. I certainly have appreciated the gifts that running has given me over the past 10 years or so; it has been a great outlet for my energies and a great focus for me to distract from all the other stuff going on in life. If anything, running has been a bit too much of a distraction...in fact I once read in another blog or article that the author figured he could run his company if he put some of his focus from training on a marathon towards his work. This has certainly been a bit true of me; i.e. the lack of excitement I sometimes feel at work has been re-directed towards whatever goal I was focusing on for running. The problem is that my running has really lacked real focus now for some time. If I look at the progression of my training since the Denver Marathon of 2008 I kind of think I have been wallowing and a bit directionless. Last summer I had a great couple of races, but none of them were particularly long or difficult to train for; ones I could simply get up and do. I just have not had the motivation to get it going for something like a marathon again, I have started a couple of times on a marathon progression, but something always got in the way whether it be the time of the long runs or simply the barrier of some injury. And, if I think about my summer last year it seems that the runs I did I simply did for fun, i.e. Eldora and Breck Crest; both off road, both a bit of adventure. It would seem that what I really want to do these days with my limited free time are activities that are truly fun for me. For me over the past years, running long distances on the road or slight trail has ceased being fun. The shorter efforts still motivate me like a trip up Green or any of the Flatirons, but simply pounding for 2 hours is not doing it and quite honestly anytime I am hitting 90+ minutes things start hurt whether it be the IT, the HIP, the foot or general knee stuff. More focused runners would certainly get right over to Rodgers or some other PT to get things fixed. At this time in my life I really do not want to do this. I do want to run, but I simply want to run on my own terms under the pain rather than following a structured training program. Maybe this will change, just not right now.

So, now what? Well, I have returned to my roots...biking. I started riding back in grade school following in my dad's footsteps. He used to ride huge distances growing up when I was young...I still remember his old Raleigh with its beautiful, sculpted lugs. This influence resulted in me purchasing my first real bike in high school, a gorgeous blue Swiss bike called a Cilo. It had the lugs, the chrome fork and Shimano 600 drivetrain with tubulars. Wonderful ride. Had this ride until College when I need to sell the thing for cash Freshman year. Summers through college were spent swinging a hammer working for my dad which fortunately resulted in enough money to buy my first mountain bike...a black Specialized Rockhopper. This was fine until I started riding it around the mountain single-track in Southern Vermont and up and down Stratton Mountain....this was too much for its recreational components and resulted in two broken real axels. So, saved up more money for the first real ride, another black Specialized, but the Stumpjumper this time. If you know bike history, you will know that the Stumpjumper was the first real production mountain bike back in the 80's. Anyway, the bike was good enough to launch me into mountain bike racing. So, summers junior and senior year were spent building houses and riding up and down Stratton while racing on weekends. I  was never really good, mostly a middle packer in the Sport class, but I certainly had fun. After college I stopped racing, but kept riding as much as I could even upgrading to a Klein back on 95. This all continued until I was transferred to Cleveland for work. Unfortunately Cleveland is not known for its mountain biking and not really for its road biking either. This is when I turned to running. Even after moving to Colorado in 2000 I continued running and the rest is history. I did do a lot of riding however after moving here. I even upgraded to a full-suspension mountain bike (see above...the yellow tires have been replaced by black ones!)  which has served me well, mostly before the boys were born. The problem was that I always had to drive at least 30+ minutes to get to any of the riding which again pushed me back to running.

Well, now the kids are older...I have more time (sort of). I also have been very fascinated with cyclocross (check this out as well)  now for some time. Every year there is a cross race right by my house at the Louisville Rec center....it has always looked very fun and very hard. And, a good friend of mine has been into cross now for sometime. So, with the green light from my wife after getting a decent bonus I took the plunge and purchased a cross bike at Louisville Cyclery. And, I have been riding ever since whether it be back and forth to work, around the trails of the Morgul Bismark Look or out to the Teller Watertower. And, it has felt great!

So, the plan now is to ride the roads and trails with the Bianchi as much as possible with a mountain bike ride on the Jamis here and there. Picked up some new cables for the mountain bike as being 8 years old at this point some maintenance is required. There are a bunch of short track races happening on the cross course at the Rec Center I will be doing and then maybe a real Cross County Race at Breck or Keystone this summer for the heck of it. Finally, once the fall comes I will dip my toes into the Cross scene here in Colorado. Who knows what will happen, maybe the complexity and cost of biking will turn me off again. However, I don't think so. It is just too much fun!

More to come!



Monday, February 22, 2010

Time Off....

Well, I am officially taking a week off from running. My last run was last Thursday morning. I have been ignoring my hip now for about a month thinking that ice would magically heal the problem (bursitis I believe as it mostly hurts after the run on the side to partially back of the hip at the top of the IT band). However, it is not getting better (well it wasn't until I stopped running...it has been feeling a lot better through the weekend!). It seemed to hurt more after a hard workout on the pavement, although it is still generally sore after easy ones as well. The groin issue is still there; it just appears and goes away...really just a bit nagging rather than truly acute. So, I am taking a bit of time off while there is still snow on the ground. Bummer as I had a great MAF block that resulted in some steady efficiency improvement.

I am thinking that these two issues got a bit worse when I switched down to the racing flats and really started after I hit 300 miles on the the Precision 10's. So, I have ordered a pair of Elixir 5's which are still very light (under 10oz), but have a bit more stability to them than the Precisions and certainly the Ronin's.

Time to reset a bit...maybe time to reset expectations and plans for the year as well? We will see.

Thursday, February 11, 2010

Thursday - 2-11-2010

More progress today; took another minute off of my MAF 5-mile test. Final two miles were exactly at 9:00min miles, decent progress over last week. Funny, I did not expect much from today since I had two days of fairly hard workouts that left my hip and inner thigh sore. But, felt great overall today and the pace was just faster. I did have an un-interrupted night of sleep last night; I did still get up by about 5:20am to bang out some work. 

Ran the same loop in a total time of 43.45 for a pace of 8:48 for the entire run with an average HR of 144 for the entire run.

Here is the progression again:

Week #1 9:14
Week #2 9:09
Week #3 8:54 / 44:43 
Week #4 8:48 / 43:45 (today)

I will be moving back to the HR-based training from RW that I was following before embarking on this 4-week block. We will see...

Thursday, February 04, 2010

2-4-2010 - MAF

Crappy run today. Started with an erratic HR for some reason, first mile under 9, 2nd mile around 8:24 and then things went downhill from here. Not a great night of sleep last night and took a day off yesterday. So, the problem is either lack of sleep or a day off...answer should be obvious, but I do seem to run better when I run more.

45:41 for the 5 mile course...9:08 pace


Garmin Connect -Activity Details

Tuesday, February 02, 2010

Tuesday 2-2-2010 tempo today

Did about a 7 mile tempo today after a 5 mile MAF yesterday and an 11 miler on Sunday. Kept the HR around 160 or under for the most of the run...took about 2 miles to get the HR in range. Through this I noticed that my splits were in the mid-sevens...for entire run. I never slowed even with the long stretch up 104th with a slight headwind. Definite progress over the last few weeks. I did this exact same run about 2 weeks ago but average around 8:20 for the run whereas today I averaged 7:36 overall with a average HR of 156 for the whole run. Thanks Lucho! Now, like Zack; I just need to stay healthy and add distance for the next few weeks.

Mizuno Ronin flats are working out great even on the long run on Sunday. Love the lack of heal and the close to the ground feel. These are definitely keeping the form honest. Strangely enough I am not feeling as beat up after my runs with these things most because I think my form is a lot better in them. I did feel a bit of an IT twinge on the right side which is typical for me in these longer runs. This will improve as I am able to hold form longer and longer into these runs. This is why I am adding mileage slowly this year.

Average MAF pace over the last three weeks:
#1 9:14
#2 9:09
#3 8:54 / 44:43 


Activity Details for Untitled

Sunday, January 31, 2010

Wednesday, January 27, 2010

1/27/2010 - Progression run

Just over 7 miles. Planned on splits of 9:30, 9:00, 8:30, etc. down to a final mile of 7:00. Basically hit the splits with the HR under 160 except for the last two miles. Well under LT throughout. Felt great overall. Not a real struggle even in the final two miles. Max HR of 173 with an average HR for the run at 151. Average pace of 8:19 for the run.




Definitely starting to feel some progress. I did an 5 mile MAF test yesterday on the Rock Creek to Coal Creek Loop around the hospital. It looks like I took about 27 seconds off of the time from 1/15/2010 to 1/26/2010. Not a ton of improvement, but close to 10 seconds a mile. I'll take it at this point. And today, it look awhile to get my HR over the 145 range... in fact I was under 147 for the first three miles with 147 the average in mile three at a pace of 8:25. This feels like progress.

Day off tomorrow, with a planned 7-8 at work on Friday easy.


Activity Details for 1/27/2010 - Progression run

Thursday, January 21, 2010

Thursday tempo run - 5 miles between 150 and 160 HR

Fit in a tempo today, 1st in my four week block. Still a bit sore from Monday's Green, but felt good enough to run in a slightly higher HR range. Overall felt very smooth and glad to be moving a bit faster. Generally running in the low 8's today which is close to what I used to run all of my runs at. HR was generally just at 160 with a max of 163...always gravitate to the top end of the specific range for some reason. Overall solid run counter-clockwise on the Stearns Lake Loop. Still muddy, but excellent to be back out on trail...seemed better than pounding around the Colorado Tech Center.

Excellent comment by Tim on Brandon's blog today on fuel. I will be re-reading this one for sure.

Activity Details

Monday, January 18, 2010

Green with Brandon, George and AK - 1/18/2010

Excellent trail run up Green today for about 2800 ft of climbing. Had to meet Brandon today to pick up a camera I was buying from him...intersected nicely with a run he was getting together with Zack and Tony. Had not met either of these guys in person before although I have been exchanging blog comments with George for a little over a year now.

Naturally I was concerned about being dropped out of the gate never to be seen again. Fortunately I was able to keep George in view mostly because he had no traction and I could see Brandon here and there because he was doing the climb twice and was obviously conserving energy... GZ could not help but comment that was not MAF'ing it today...which was certainly true. Tim, my four week block starts tomorrow since I blew it today as my HR generally hovered between 165 and 170 for the majority of the climb....not LT, but not too far off either!

My main goal for the run was to meet the boys, make it to the top before everyone turned around for waiting too long and pick up my newer Canon Rebel XT. Mission accomplished on all three fronts. Thanks Brandon!

Some great pictures and video at the boys blogs....





Activity Details...

Sunday, January 17, 2010

Medium run - easy - Sunday 1/17/2010 - 10.5 miles

Ran a loop around Baseline Lake via So Boulder, Baseline and 76. Kept the HR under 145 for the most part; max of 150 with an average of 144. Pretty slow overall pace, but the slight inclines demanded a "slow" pace at this point in base training. Felt real smooth overall for most of the run. No knee pains, just some hotspots on the feet after about 8.5 miles. Not IT issues...even at mile 10.

Activity Details...

31.6 miles on the week in 4:44 hours. Average pace for the week was just over 9min miles compared to my average pace back on the week of the 14th of 8:16. Just goes to show how much I have slowed things down as I try to build some aerobic strength/base. I will be giving this plan a whirl for a few weeks with some MAF tests interspersed to check for progress. Excited to see what happens...if anything.

Great summary of the philosophy I am following on GZ's blog.... Check it out here...

Saturday, January 16, 2010

5 miles - Friday 1/15/2010

Ran one of my old favorites, loop out Rock Creek to Coal Creek, under 287 and back...just a bit over 5 miles. This will be a perfect route for an MAF test, a lot less boring than running around the office 4 times. Really, really muddy with some snow here and there. A bit annoying to start, but nice to hit something different today. As usual the HR spiked at the very beginning of the run...this is of course why I need to do a real warmup prior to doing any kind of real workout or interval. Strange.




Here are the splits...notice the HR spike in the first .25, then the settle. Pace was mostly even given the early mud...definitely a bit faster as I got back on pavement with no real pace fade across the miles.






Great feedback from Lucho this week. He took the time to analyze my LT results from my Boulder Center for Sports Medicine test from late 2008. According to the master, I need to be running in the 135-145 range for most runs with a tempo run sprinkled in weekly in the 150-160 range. "Easy" targets to hit, elegant plan for the foreseeable future. Of course I just need to get used to running slow for the foreseeable future as 135-145 puts me in the 9-9:30 range on a flat course. Kind of an adjustment since I have been running in he low 8's and below through most of the fall and early winter. But, I am convinced this is what I need to do now to build my base fitness for what comes next....



Activity Details for 5 miles - Friday 1/15/2010

Thursday, January 14, 2010

Steady 4+ mile at projected marathon pace - 1/13/2010

Needed to keep HR under 156, but for some reason the mood struck to run a bit faster than planned as I have been running slow over the past few weeks. Felt good to get below 8min miles for the first time in awhile, but of course I should have followed the plan. Average HR at 160 for the run...still a higher than I used to be able to run at this pace, but not bad nonetheless.

Met Lucho today in person. It is always great to meet someone in after following their blog for awhile. Had the same experience with Brandon last year when we banged out a 10-mile Heil Loop. Spent a bunch of time talking about training and pacing. Got some great ideas for the next couple of months as I figured out whether Colfax is in my future. Step one was pretty clear...run more. This of course is always my problem as I constantly complain about not having the time with work, family, etc. However, Brandon, Lucho and GZ all make it work with multiple kids and jobs...so I just have to choose to make the miles happen. Step two, give MAF a real try. I have basically been doing this for the last couple of weeks after switching to HR-based training by following Brandon's lead. So now I really need to dial in the right HR. I had mentioned to Lucho yesterday that I through my LT was in the 160's. However I dug up my Boulder Center for Sports Medicine data and came up with the following; report states that my LT back in Sept of 08 was 174 not 172 for a pace between 7:19 down to 6:55 for supra-LT. The max HR listed on the report for VOMax is 182. So, the question is if this puts my MAF target HR closer to 150 rather than 145? I think I heard that MAF is between 25 and 30 beats less than LT? Lucho, what do you think? Step three, do two weeks of MAF with a 5 mile MAF test each week to check current fitness and then jump into a 4 week block of mainly MAF with some progression runs and maybe a bit of tempo. This all fits quite nicely into the current RW plan I am following.

More to come...easy MAF run today either at work or after work....

Stupid HIP is still bugging me a bit, bursitis I think. Not a long term-worry, just an annoyance.




Details here...

Tuesday, January 12, 2010

Easy 6.5 miles - 1/12/2010 - CC Tech Center

Ran an easy loop in the sun...shorts and a long sleeve shirt. Another beautiful day. Felt great overall, kept HR low throughout. Just under 9min miles...not quite progress yet, but close. Left hip is still a little soar. Ice tonight.


Garmin Connect -Activity Details

Saturday, January 09, 2010

Easy 7 miles - Waneka Loop - 1-9-2010

Just missed catching the Oatmeal 5K at Waneka by about 15 minutes...hoped to intersect with the leaders but needed to keep moving. Annoying again keeping the HR 145 or under, especially with a few little inclines. Stayed with the plan and kept the overall HR at 144 for the 7 miles. Did some strides for just under a mile after the prescribed 7. Felt ok overall. No pain later in the day..slight tightness in the right knee late in the run, but felt it would not have been an issue if I had continued the run. I guess twinges are just going to be there as I reach 40. Wonder how long it will take to improve the pace? Pace was consistent through most of the run until the last 3/4 mile which was mostly uphill.Easy 7 miles - Waneka Loop



Thursday, January 07, 2010

1-7-2010 - Easy 4miles on the mill

Easy 5 miles was on the schedule for the day...decided to bag the last mile as I really needed to get back to the office...and the mill was just annoying me. The machine is really setup up for cardiac re-hab rather than working out, so it is extremely minimal in features. It does adjust the incline, but the speed only goes to 7.2 mph. Funny the mileage calculation seems to either tick over faster or the speed is off because the pace that is calculated when I enter the miles vs time in runningahead and connect ends up being quite a bit faster. Case in point was today where by the end of the workout I was supposedly doing a 10:30 pace to keep the HR below 145. However, the overall workout came in at just over 9 minute miles throughout. So, something is just not right. Anyway, goes to what GZ always says in that a mill workout can only be compared to another mill workout on the same mill....

So, I am feeling pretty good after a few days of using the runnersworld program downloaded to my Garmin. I set the program to be based on HR as Brandon did last summer as this does seem like a good idea and a great way to keep pace in control based on fitness. I made an assumption that my max HR is 185 given a few 180+ readings over the past months on some inclines and intervals. I also ran the numbers based on the 3:30 marathon target just for the heck of it. This put the paces well slower than my last 5K early in 2009 and my BB10K of 44...so, I am thinking that the 185 is about right as the paces I am hitting seem to be pretty close based on the HR targets. Regardless, I am running a lot slower with the majority of my runs at under 150 which puts me right in MAF territory as well.

I really intuitively have known that I have been running too fast over the past few months, so this focus on HR has been a nice change. Honestly a lot of my twinges are starting to disappear and I am finding myself a lot less beat up overall...really starting to crave more distance and speed.

So, the real question in all of this will be whether I really have the time to bang out the long runs this winter and spring. I think I can definitely get in the weekly workouts, it will just be all of the 20+ milers...I think there are like 5 of them. We will see. Regardless, I will follow

Really preliminary races for 2010 are as follows:

2. Bolder Boulder (running slow depending on recovery from Colfax) May 31st
3. Denver Marathon

Kind of ambitious...need to let the list fester for a bit... Will probably add a small race or two to the list as well...

Here are the details for today...

Saturday, January 02, 2010

1/2/2010 - Easy mid-long run

1/2/2010 - Easy mid-long run

Ran real slow again. Turned off my pace display and just ran by HR. Worked to keep it under 150...overall average of 148. So, so given the pace ended up being slow. Not a great run actually, day after a big guac dinner my stomach was just not into it. Frequented BK and the Waneka bathrooms to take care of business...ugly and a waste of precious time. Hip still hurts a bit as well. Wondering if I need to take a week to get everything back in order before starting my HR focus. We will see.
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Thursday, December 31, 2009

12/31/2009 - Thursday - SUPER easy

Activity Details for 12/31/2009 - Thursday - SUPER easy


Last run of the year. Just got in over 100 for the month! Didn't think I was going to make it given how little I ran early in the month. Ran the Mesa and Harper...all snow, kind of like running on a loose trail. Felt decent, a little sluggish mainly. No real pain to speak of.

More mileage this year than 2008 by about 15% or so. Overall average HR was lower and the pace was faster. Not sure if I can make any real conclusion based on this data, but I think overall I got faster in 2009 at shorter distances but slower at longer distances; notice some of the early long runs in 2008...decent pace with a low HR. Funny, I would be happy to hit those distances now with that kind of pace and HR. I may have run more often in 2009; just not as far. I did 17 runs >= 10 miles in 2009 and about the same in 2008. Whereas I did 10 runs >= 13 miles in 2008 vs. only 4 in 2009. So, it was great to increase the frequency of running in 2009 but I really need to increase the longer runs at 13 miles and great to really make some improvements.



DatedownCourseDistanceDurationPaceAvg HRActivityMax HRTypeVO2 Max
2009 1317.4 Mi188:17:568:35152 172  
2008 1142.0 Mi167:57:458:50156 176 





DatedownCourseDistanceDurationPaceAvg HRActivityMax HRTypeVO2 Max
9/6/2009 13.4 Mi2:26:5810:59     
8/23/2009 13.7 Mi2:01:538:5391 140  
8/16/2009 13.1 Mi1:59:569:09     
7/5/2009 15.4 Mi2:27:399:37144 175  
10/19/2008 26.2 Mi3:49:008:45     
9/20/2008 21.0 Mi3:08:008:58     
9/6/2008 18.0 Mi2:41:078:58     
8/24/2008 18.0 Mi2:39:478:53157 182  
8/16/2008 16.5 Mi2:23:078:40158 177  
8/9/2008 15.0 Mi2:13:018:52153 168  
7/26/2008 14.2 Mi2:06:008:55174 186  
4/12/2008 14.4 Mi2:04:228:40153 183  
2/16/2008 17.0 Mi2:26:428:38151 173  
2/9/2008 15.0 Mi2:06:428:27156 178


12/30/2009 - Wednesday - Easy with some slow tempo

12/30/2009 - Wednesday - Easy with some slow tempo

No pain today for any of the run. HR was a bit lower than this identical run on Sunday with a slightly faster pace. Temperature was similar. What gives? Good run overall. Still running in the Precision 10's, working great. Probably will consider moving to the Ronin's for my next shoes.

Day 4 of my case of Pink Eye. The kids have all had it at this point, Lily and Owen are in their second weeks are and finally resolving. Mine still suck at this point, very dry, itchy and uncomfortable. As a result, I have been wearing my glasses rather than contacts. Kind of a bummer as it has been a bit bright lately.

The muscle right above left hip on my back is still sore. Hurts a bit when I walk up stairs or push off. Does not bother me during the run, but is definitely a bother. Mostly feels like a small pull of some sort.... I am thinking it will resolve with time.





Tuesday, December 29, 2009

12/28/2009 - Easy run through Louisville and Superior

Kept the pace easy overall. Kind of cold in the early AM, but seemed to be dressed appropriately. HR was still fluctuating a bit, but tried to keep it in MAF territory. The usual drift at the end of the run, especially with the slight "climb" home. 147 average for the run, not too bad.

Sunday, December 27, 2009

12-27-2009 Sunday Run

Sunday run with some slightly faster miles and some undulating hills.

Felt great overall. Kind of slow due to the icy conditions, but form felt great and smooth overall. A little left knee IT pain at the end of the run. WTF? Really felt like I had the right form throughout. Strange.

Tried out the Mizuno Wave Ronins yesterday. These are my next shoes. Feel much better with lower heel and flatter cushion these days. More cushion for me = sloppy form. The Ronins felt perfect, same fit as the Precision 10's, but without the heel lift and less cushion and A LOT lighter...almost as light as the Lunaracers without the narrow forefoot. I may transition even more minimal to the Mushas after the Ronins....no heel to speak of. WTH?

Been a crappy running month between the weather, Christmas and the damn viral pink eye making its way through the the house. I am almost close to putting in half the mileage in December as November. I did a few Elliptical augmentations however that at least kept the fitness status quo, but the low mileage has taken its toll. My HR for a given pace is certainly higher than it was through November. It is amazing how lower volume has had such an effect on me. For now I am just going to try to MAF my way back to form keeping the HR just under 150 which I think is my proper MAF HR. I will add a few progression runs and pickups periodically to spice things up.

Got to get something regular going.