Went out for a light morning yog yesterday
As frustrating as the last few months have been with my very slow recovery, it’s been interesting to step back and look at what’s important in my running and why.
I’ve noticed something recently. I used to look forward to weekends, but now that my weekend runs have been taken away from me, my week has shifted. Everything revolves around Thursday. Specifically, Thursday morning and the Coyote runs.
It’s because running is inherently social. There’s an energy that blows off people when you run with them. It’s why we have pacers and running clubs and races. It’s something so engrained in running that’s it’s practically primal. And when you strip the running itself away, the thing I crave is just being around other runners.
This morning as I ticked off my measly few miles shuffling up and down San Vicente, I felt it. I had just finished stretching and snapped back to my run. Unbeknownst to me, I’d jumped in front of another runner by about 30 feet. As I ran, I could hear him breathing in the distance behind me. It felt like I was being chased. I was suddenly transported into a race. I had to manage my speed, not let him catch me. I suddenly felt electric. I was coursing with energy. It’s a feeling I haven’t felt in months.
And that’s when I realized it was because I was running with another human being. Running is spectacular and wonderful and rewarding, but it’s only been recently that I’ve learned how human a sport it truly is.
Let’s go for a run.
Yep yep yep. More like this please.
I went to the first Tuesday Morning Boys Only Club at Temescal in quite a while this morning. Even if I kept things a little flatter than the rest of the dudes, it was still a pretty spectacular morning. Amazing sunrise over LA. A full 8 miles to boot.
I’ve got to say, it was pretty faaaabuloooooous!
Tomorrow I’m going to be sore. Because today I ran.
It felt good. Real damn good. It felt good to get up early. It felt good to bound down singletrack. It felt good to breathe heavy. It felt good to watch the clouds spill down the mountains. It felt good to see friends. It felt good to laugh about stupid running nonsense. It felt good to feel my glutes and hyper flexors and thighs feel sore again. I realized I hadn’t felt that sensation since running the Camino three months ago.
But now I must be cautious too. This morning I felt the little devil on my shoulder telling me to “Just spend up a little.” “Oh, look, they’re so close. You can catch up to them.” “Ah, yes, speed, that feels good.” I feel like I have a little Fast in my rearview mirror.
I’ve never been so acutely aware of my tendencies to want to do more as I have today. Now, I have to be patient and keep myself in check. Low, slow mileage until I’m strong again.
But man, does it feel good to be sore.
I hadn’t planned on running today. Really. I haven’t run a step really since before Thanksgiving. But when I got out there on Westridge this morning in the dark morning fog, the incline suddenly seemed a lot flatter than I remembered. And my new New Balance 1400v2s took all the strain off my calves. After walking a mile, I took a few short strides and then a few more.
It’s amazing how sweet it feels when you’ve been away from it for so long. Like when you haven’t seen your significant other in months and then suddenly there they are. Holding them feels better than you ever remembered. Rusted pathways and connections suddenly spark to life.
I took it slow, but it just felt wonderful to move. Two miles up, two back down. Fresh legs, happy heart.
This is just the slow beginning, but I’ll take ever step I can get.
Reputante - Deep Set Eyes
I may not be running yet. But I’m definitely thinking about running yet again.
At the danger of wearing out this whole 2013/2014 brain-planning thing, I have one more meditation to help bridge the two years.
Coach Jimmy Dean Freeman just posted a killer mental exercise on his blog. It’s something he has us Coyotes think about during our first run of the new year. Perhaps nothing is more effective in getting your head right than doing this. And it’s simple. Just three questions.
First answer two questions about 2013:
1. What is one thing (only one) that you accomplished in 2013 that you’re most proud of?
2. What is one thing (only one) that you failed at in 2013, most powerfully, what was your biggest failure?
And then answer the tricky question that opens 2014 with hope and promise:
3. What is one thing (only one) that you’d like to accomplish in 2014, that if you achieved this single thing, no matter what else happens this year, it would be impossible to declare the year a failure?
(Read Jimmy’s whole post here.)
I’ve already spent a lot of time thinking about this questions. (I suppose I’ve had the time since I’ve been injured.) Without further ado, here are my answers:
1. My running accomplishment of 2013 that I’m most proud of was learning to gut out wild, fast finishes thanks to my new mantra “Run long, finish strong.” In some ways I’m more proud of the ways I finished Ray Miller, Zion and Pine to Palm than of the actual races themselves.
2. My biggest failure of 2013 was not training and cross-training enough. I was probably too arrogant in my own abilities and spent months out of my year injured as a result.
3. The one thing that if I accomplish it in 2014, I can declare the year a success is being healthy and trained well enough to run a sub-21 at Angeles Crest 100 in a crazy-competitive field. (Edit: Guillaume, made me change this to sub-20. OK, fine.)
I can see immediately how answers 1 and 2 feed directly into answer 3. And it’s already affected how I’m approaching my year and how I’m training. So go ahead, try it for yourself. Get your goals on.
I’m excited about this year. A few months back, as I sat around watching the New York Marathon on TV I got supremely inspired. Right then and there, sitting on my couch in my boxers, I wrote out a list of goals for the year. It’s important to have a concept of what your year will be about. What’s your theme for the next 12 months?
My #1 goal for this year has nothing to do with racing at all. It’s to get and remain injury-free. Up until last year I was essentially injury-free for my entire trail/ultrarunning life. In fact, I got into all this after finally overcoming years of chronic patellar tendinitis that kept me from running. But starting eight months ago, I’ve dealt with injury after injury—Achilles tendinitis, a Soleus strain and a pair of weird spills on my knee. It’s been unbelievably frustrating to feel ready to take on bigger and bigger challenges but instead not even being able to do even morning runs with friends. If nothing, I’ve learned the importance of full-body fitness and cross training from this past year. I’ve been doing yoga almost every morning and will continue to do it often as I slowly return to running.
Consistency is another key component of this. I felt like I spent a good part of last year either tapering for a race or recovering from one and ended up running surprisingly little. I need to have a healthy, consistent year. If that means dropping a race at some point, I’ll do it.
Goals #2 and #3 smaller but related to goal #1: drop a weight once I’m back to running again and do more focused training—hill repeats and lots of speed work. I saw the dividends last year and will continue pouring even work into them on a consistent basis this year.
With those macro goals in mind, here’s a look at what’s on tap for 2014:
HURT 100 – Honolulu, HI – January 18
Sadly, I just had to drop from this because of my nagging Soleus/Achilles. I wrestled with whether I should just go for it anyway. But the more I thought about it and thought about my #1 goal for the year, the more I realized the right, responsible choice was to let it go. I’ll be ready for you next year, HURT.
Goal: Make it back next year for a sub-25:00.
Gorge Waterfalls 100K – Columbia River Gorge, OR – March 30
This race looks gorgeous and has amassed a very competitive field in its short lifespan—fourth year for the 50K, first for the 100K. There are a ton of SoCal friends going up for this one so I’m looking forward to it very much. Also, it’s a 100K so that’s weird.
Leona Divide 50 – Lake Hughes, CA – April 26
Seems like I have to do this since I live here and all. Should be fun to have a local course to run. Feels like forever since I’ve done a 50 too so I’m looking forward to a fast day.
Grand Canyon 100 – North Rim, AZ – May 17
I loved running RD Matt Gunn’s Zion 100 and Bryce 100 last year. He does a great job with his races. This new one is sure to be a fast one, plus you spend 36 miles skirting along the rim of the Grand Canyon so what can be bad about that? The downside: it’s actually two loops of a 50-mile course, but that’s just mental training for HURT, right?
Tahoe Rim Trail – Lake Tahoe, CA/NV – June 27-29?
The patent-pending Stupid Things™ series continues for a third straight year as Stewie, Bryce and I will take on all 165 miles of trail circumnavigating Lake Tahoe in three or four days. We’ll be praying the snow melts off by then.
Goal: have fun
Angeles Crest 100 – Wrightwood, CA – August 2
This is going to be one hell of a race. Two-time champion (and unicorn) Dom Grossman will be back along with essentially the entire LA running scene and a ton of friends. It’s going to be fast, fun and hot. This is my big one for the year. I’ve been looking forward to it since I helped Jimmy Dean Freeman cross the finish line last year.
Mogollon Monster 100 – Pine, AZ – September 27
I love this race and love the fact it’s so gnarly. I wanted to return last year but didn’t feel ready just two weeks after Pine To Palm. Seeing as this race falls just two weeks after my wedding this year, I may not be able to attend this time around either. But I definitely want to come back and break 24 hours. Only two people have so far. I’d like to be the third.
Rio del Lago 100 – Granite Bay, CA – November 8
This will be a back-up 100 if I can’t do Mogollon and feel a late-year itch to race again.
Hope you’re as excited about the year as I am. I’m ready for more adventures. Let’s get out there and run some miles, shall we?
Holy cow. It’s been one crazy year out there on the trails—in the mountains, through the forests, across the deserts, through the snow, across the Europes. It was a year filled with many, many highs and a fair amount of lows too. The highest highs I’ve ever felt and the lowest lows I’ve felt. It was a real breakout year for me in some ways, and I suppose as you get closer to breaking out, you get closer to breaking too.
So, in order to get our heads right for a big 2014, it’s worth reflecting on what made 2013 so big as well.
A QUICK RUNDOWN OF THE YEAR’S QUICK RUNS UP AND DOWN THINGS:
Ray Miler 50 – 8:01, 6th place
The Backbone – 68 miles for fun
Na Pali Coast – 22 miles for fun
Zion 100 – 17:55, 2nd place
Bryce 100 – DNF at mile 74
Krispy Kreme Luna Loop Challenge – 46:56, 3rd place
Devil’s Backbone 50 – 11:20ish?
Leadville 100 – DNS
Three Sisters Wilderness – weekend adventure
Pine to Palm 100 – 19:59, 4th place
Camino de Santiago – 288 miles, 8 days, self-supported
Looking back at the pictures, the one thing that hits me is the colors. All the beautiful, intense hues that hit us as we run. Severe and spectacular.
The thing that hits me as I look back on my schedule are the waves. Victories and defeats. I had a huge surge of confidence coming out early with some big, unexpected races at Ray Miller and Zion. Then I definitely got taken down a peg or five with my Achilles tendinitis and a disappointing DNF at Bryce. The summer was a little blah as I was coming back from some knee issues from a bad/odd spill. Once again, I got a huge surge from an unexpectedly awesome performance at Pine to Palm, which I carried over into quit my job and trying to run across Spain on the Camino de Santiago. That attempt ended prematurely with another bout of Achilles tendinitis that I’m still dealing with. I see the year as these huge, colored waves ebbing and flowing.
I love taking it all in as a one massive, fumbling, messy poem of energy and emotion. It’s been an incredible year. One I’m incredibly proud of and even more grateful for, because of all I learned.
THINGS I LEARNED, BOTH THE EASY WAY AND THE HARD WAY:
Run with people who push you. I was lucky enough to fall into a great group of friends with the Coyotes. Early on in the year I started running Tuesday mornings with a smaller group and becoming close with them. Each morning I would learn from their experience, listen to their advice and just try to keep up. It really was the most important thing for my training all year, and I’m incredibly indebted to them for it.
Speed work, do it. I learned the importance of speed work in dramatic fashion at Pine to Palm, squeaking across the finish in under 20 hours by mere seconds. My kick started 15 miles prior at a flat-out sprint. That was 100% speed work.
Set stupid goals. Along the same lines, in my three big finishes this year, I set stupid goals for myself towards the end of the race. There was no way I thought I could make it in under 8 hours at Ray Miller, 18 at Zion or 20 at P2P. But I committed to them and just went for it. Doing so, I learned I have a pretty mean kick if I go for it. Thanks, OCD!
Nutrition, nutrition, nutrition. I learned at races like Ray Miller and Zion just how much consistency can play into performance. Always eat, no matter what. I didn’t adhere to this at Bryce, and I paid for it.
Tapering is real. And it works. Immediately before both Zion and P2P—my two best races all year—I was on vacation. Not only did I not run much, I over indulged on yummy food and drinks. I was worried about racing after slacking so hard, but in both cases I went into the races really rested and relaxed. (And honestly I probably had a little extra fat to tap into during the race). While I won’t vacation before every race next year, I’m going to get serious about having a full taper from now on.
Put your phone away. I took a nasty spill in June that set me back for a while, all because I was running with my phone out. Ultimately it made me miss Leadville this year. A total bummer. Since then, I’ve stopped bringing my phone on runs. It’s just not worth it. Unless you know there’s going to be an awesome sunrise. Then, you know, at least stop for a second to snap the picture.
Know when to quit. Bryce was no fun from the start. I could barely breathe, and the race only devolved from there. I usually tell people that running ultras is just about being more stubborn than other people for a longer period of time. But at Bryce I learned when it’s OK to say enough is enough. It didn’t feel like a good thing to do, but it was the right thing to do.
Pacing is an amazing gift. Some of my fondest memories from the entire year are the hours I spent on trails pacing friends or being paced myself. Pacing is just about the most selfless thing you can do for someone. It’s a wonderful feeling to both give and receiving it. I want to do much more of it next year.
Injuries suck. I don’t know what more to say. I’ve dealt with four different injuries this year and am still trying hard to come back from the latest. The only things I’ve learned so far is to seek the advice of someone smarter than you as fast as you possibly can and return to running as slowly as you possibly can. Also, I need to cross-train more. Hello, yoga.
Always choose adventure. When I quit my job and started running the Camino across Spain I had a vague notion of what I was doing. As bummed as I am that it ended early, the adventure was like no other. Those eight days I spent running halfway across Spain will never be replicated (unless I attempt it again). There’s life outside of racing and training. There’s a third aspect to running that we should all focus on more: adventuring. The more I run, the more I want to start running on my own terms. There’s a deeper satisfaction you get when you do it yourself.
Running actually has very little to do with running. We call it running, but it’s more about fellowship with friends, a deep appreciation of the truly awesome world we’ve been blessed with and constant striving to become a better human being. That’s why I ran in 2013.
Hope you had as remarkable a 2013 as I did. Here’s to one of the best years of my life and to an even better one next year.
Just a regular ole morning on Temescal. Nothing to see here.
Well, 2013 is drawing to a close. Undoubtedly you’ve enjoyed some time off from running. Maybe you spent some time hanging out with neglected friends on the weekend. (You know, those weird ones who don’t run.) Or watching football. (I forgot how awesome football is.) Or maybe just catching up on life stuff. (Ugh. Mail and bills.) Whatever you’ve been doing, you’ve likely been slacking on running. And that’s a wonderful thing that you should have done.
But 2014 is almost here. It’s the time of year to reflect back on the past one and look forward to next. And it’s time to do it quickly. Most races will start to open their registration within the next month if they haven’t already. It’s time you sit down and take some time to map out the year ahead. There are a few things you can do today, without moving a step, that will make your entire next year more enjoyable.
(Photo credit: Rogue Valley Runners)
First things first. Start by asking yourself a few questions:
- What did you accomplish this year? What did you learn you were good at? And what can you take from that knowledge and expand on this year?
- Was there anything you missed out on? Anything you wish you had done but couldn’t or didn’t find out about it until it was too late?
- How do you see your upcoming year? Is this one the where you try a 100 for the first time? Or maybe it’s the year where pile on the races. Or maybe you graduate up to the big, scary races. Or maybe it’s a quieter year where you want to focus on having fun and training well. What’s your vision for this year?
Now that you have a few thoughts about what you want out of your season, it’s time to grab a race calendar, your wall calendar and a Word doc. Let’s build a schedule.
The two best resources for race calendars are from Ultrarunning and Trail Runner magazines. They’re not always 100 percent exhaustive so it’s good to check both. One nice thing about Ultrarunning’s calendar is that it rates the terrain and elevation change of each race from 1 to 5, so you have at least a basic idea of what you’re getting into.
When a race sounds interesting, do some quick interest research. Check out the website. Look at the course map and elevation charts. Peep some pictures. (Just be aware that some of the official race pictures may be taken at easy access points and not necessarily the most beautiful sections of the course.) Lastly, find a few race reports and see what people have to say about it in years past.
Start making your list of contenders. Once you’ve got your rough pool, it’s time to whittle them down. Here’s where all your anal, Type A scheduling skills really starts to shine:
- Start with your goal race. Pick a race where you really want to push yourself. When do you think you’ll be trained and rested properly to tackle your most important race of the season? Usually this will fall somewhere in July or August. If you’re stepping up to 50-milers or 100-milers for the first time, this will obviously be your race. Whatever the distance, it should be a race in which you want to perform well and come out on the other side sporting a huge smile because you slayed it.
- Pick a warm-up race and increase your intensity from there. Marathons, 50Ks and 50-milers can all be nice early-season races depending on your goal race. Schedule something shorter earlier in the year as a good test.
- Design your schedule out from there. Plan time to taper down to your goal race. Between your warm-up race and your big one, fill in the remaining months with other runs that interest you.
- Give yourself enough recovery time. Pros (and crazies) can race more often. But for you and me, we need to give ourselves proper time to recover physically and mentally. I’m not a rocket surgeon, but my general rule of thumb is to give yourself at least one month between 50s and two between 100s.
But before you go thinking you’ve solved your Sudoku puzzle of a race schedule, I have a few wrenches to throw into your system. We’ve neglected one key consideration for your year: variety. If you want to have a successful and enjoyable season (never mind, a career) it’s important to take on new challenges. It will make your year more exciting and keep you growing as a runner. Try to work all of these ideas into your schedule:
- Return to one race you’ve run previously. It’s weird to think of a repeat race as variety, but it can be. It feels good to return to a race knowing exactly what to expect (or at least as much as you can in an ultra). More importantly, taking on the same race for another year will give you a good benchmark to see how you’re improving. Usually this should be a local race so it’s not as stressful logistically. And it’s better if it comes earlier in the season since it can serve as a nice confidence booster.
- Pick a race in a state you’ve never visited (or at least never raced in). Before I started running I’d never seen Wyoming, Montana, Utah, Arizona or New Mexico. Races are wonderful excuses to see a new part of the country, if not the world. Plus, taking on new terrain/elevation/local microbrews will make you a better runner.
- Try a style of race you’ve never done before. Do you normally do big, established races? Find a tiny race in its infancy. The vibe will be totally different. Never done a loop race or an out-and-back course? It could be a good new mental challenge. And I’m guessing you’ve never done a 6-, 12- or 24-hour race before. Why not go for it this year?
- Schedule a non-race running adventure into your calendar. Don’t skip this. I have an unofficial pact with a few friends to do one every summer. Try a Zion Traverse, a Rim2Rim2Rim or any number of other famous routes. It’s good for the soul and confidence to undertake your own unsanctioned runs. Even if you don’t have specifics yet, add a placeholder date to your calendar and plot your grand adventure later.
Yes, this much organization can be a pain in the ass, but take an afternoon to sit down and map out your year. Knowing exactly what 2014 will look like will get you excited and focus your training towards hitting your goals.
Plus, now you’ve got the hard part down. All you have to do at this point is run.
The last few weeks have been both though and pleasant. Tough because I’m not able to train hardcore (or really at all) for HURT. Pleasant because it’s forcing me to take a little time off from running and be around the house on weekends. (Who knew football was so awesome?)
I’m afraid I’ve been a little bullish with my return to running, and I may have reinjured myself last weekend in a foolish attempt at capturing a Strava CR (that I learned later I already held). I just need my Achilles/calf to heal so I can stop feeling stressed about being ready for Hawaii.
But that hasn’t killed all the fun. Two weekends ago I got out on Mt. Baldy for an awesome day of playing in the snow with Dom, Katie and George. I may dare to say it’s the most fun day I’ve ever had out on the trails. We hiked up to the summit at 10,064 feet leisurely, then cruised off the other side and into some nice whiteout until we made it down to The Notch for some mid-run beers and fries. (That was a first.) And then we finished it off with a goofy, fun blast down the ski runs. That is what running should be like every day.
And here’s a dumb video I made from it. Because, of course.
Song: Bonde de Rolê “Salta o Frango”
How sweet it is to be running again. It’s good to be moving. It’s good to be back on trails. And it’s great to see friends again.
The Achilles is feeling better than ever. And by feeling better than ever, I mean, I can’t feel it much at all.
Yesterday I climbed up to Green Peak at the top of Temescal with the usual Tuesday morning crew. Beforehand I didn’t think I’d actually make it to the top, but it felt good the whole way with just a touch of tightness right at the top.
This morning I got out for a glorious morning on Westridge. Ran the fire road up and the gnarly singletrack down. Zero problems.
Let’s hope this keeps up because I am back in love with running. Absence makes the heart grow fonder, right?
Before I begin, why is that you fall off the wagon, but then get back on the horse? Anyway.
I’m finally getting back to action, and it feels pretty dern good. I’m feeling cautiously optimistic about being 100% in two weeks time. And it can’t come soon enough. I’m two and a half months out from HURT100, and I really need to get training.
Tuesday morning I took the ole legs out for the first time in three weeks and was able to get in about 2.5 miles before I started to feel my Achilles tighten up slightly (but zero pain). From there, I’ve cautiously been testing and building miles until I feel the tendon start to tighten up: 3, 5.5, 5.4 and then 10.5 miles today.
The test today was up Westridge and over to Dirt Mulholland. It was the first time I tried out any real climbing. The Achilles definitely tightens up a bit on the climbs (which is to be expected with this kind of injury). But it’s taking speed nicely.
So, I just need to be patient, get it to the point where I don’t notice it and then dive headlong into HURT prep. Because that race is going to hurt no matter what, but if I can get some hill training, maybe it’ll hurt a little less.