One Week atop the Magic Mountain

So we have been in Colorado about one week and I have learned several things.  First, running at 8000 feet is hard, hard, hard.  The lower oxygen level means higher heart rates and harder work to maintain the same pace.  Because you feel your body working harder and struggling, it is much harder to get into a rhythm or pace or groove.  Its just heavy breathing, pushing pace, pushing oneself further.  And I know that I won't get any altitude training effect when I go back to sea level -- apparently you need to be at altitude for 20 days to get significant training boost (mainly increased red blood cell count).  So, my runs have been hard runs, and recovery is more difficult.
Also, it is much drier up here -- much less humidity.  That means I am always thirsty, and on my runs, just parched.
Finally, my appetite has been crazy.  I have been ravenously hungry almost non stop.  But when you stop to eat, you get full without eating a huge meal.  And then like three hours later, back to starving.  I have no idea what my weight will be when I get back to the flatland.
Finally, it is simply beautiful here.  Today on my run (in which I crossed the Roaring Fork River 6 times), I saw an uncountable number of chipmunks, bear tracks,  2 rabbits, and a female deer munching on grass about ten feet away from my trail.  That is in addition to various kayakers, paragliders and fly fishermen.  Just another lovely summer day in Colorado.

Happy 4th and a Race Report

Happy Fourth of July!! Fourth of July is really special in this town in Colorado where we go.  A parade, fireworks over the mountain, and just aq general air of community and friendliness.  Just perfect here.  And today's weather is picture perfect. Sunny and 75.

I started the morning, as I have for several years, with the Boogie's Diner 5 mile race.  I have run this race for years, and usually come here out of shape, and not adjusted to the altitude.  Plus, because we are on vacation, I usually am coming off a big dinner, lots of wine and a late night from the night before.  This year, I still am not adjusted to the altitude (8,000 feet) and had like 15 drinks last night.  But I am in better shape than ever before.  A note about this course.  It starts close to the base of the mountain and then runs downhill, down river for about 2.5 miles; then, it turns around and makes up all that elevation over the next 1.5 miles; and mile 4-5 is relatively flat, with an uphill finish.  The key is not to run too fast at the start and then hold on for dear life on the hill in miles 2.5-4.  In fact, I have never made it up that hill without walking.  The altitude, the grade, the wine, my weight and condition, whatever, have all conspired to make me walk at least part of the way up it.

I set my Garmin race partner at 7:40, and honestly had no idea if that was going to hold or not.  I ran 6 miles yesterday at this altitude at 8:01 pace.  My legs are really shot after all the recent racing and the half marathon last weekend.  Before we came out, I decided not to run this race, but nostalgia and the general feeling of fitness in the mountains overcame my sense of closure from last week.

The long and short of is that I came out super fast, as could be expected.  First mile was 7:07; second mile was 7:25.  Both of these miles are really downhill, losing about 200 feet.

The turn comes at about mile 2.4, with the next half  mile being a crusher. My split was 4:25 (gaining 131 feet); mile 3 to 4 was 8:18, with a gain of another 130 feet.  And I felt so spent.  But I didn't stop and walk. Mile 4-5 was run through town with a slight uphill finish, ran it in 7:10 or so, for a finish time of 38:22 or so 

I have no idea what my age grade time was, and at this elevation it is kind of meaningless.  Running at 8,000 feet is much, much different than running at sea level.  Last year's race was the first race in which I wore my Garmin 405 and heart rate monitor.  This year my time was over 6 minutes better, and my heart rate about 10% lower.  (Last year I hit 191 on the HRM running to the finish; that is kind of scary that my heart was pumping that fast.  This year, my finishing HR was 176.)

Now off to the parade!!

Distance Split time Pace vs avg. Elev. chg.

0.50 3:19        -01:01.59 -50

1.00 3:48 -00:04.19 +6

1.50    3:45 -00:10.62 -43

2.00 3:42 -00:16.75 -27

2.50 3:46 -00:08.37 -63

3.00 4:25 01:09.04 +131

3.50 4:09 00:37.63 +65

4.00 4:09 00:36.83 +62

4.50 3:41        -00:18.14 -49

4.97    3:25 -00:25.33 +30

Ranger Wrap-up

When I was a kid growing up in Texas, one thing we always did was listen to the Texas Rangers. The games were not on TV, and cable had not come our way, and the games were not on cable anyway.  During the nights, in the car or at home, we listened to the game on the radio.  Listening to a baseball game on the radio is a sublime and largely forgotten pleasure.  Listening on the radio, you have to imagine the play at the plate or Nolan Ryan's fastball.  Now, every game of almost any team is on TV, online, on SportsCenter and on TV -- no imagination required.

Anyways, at the end of each game, they would play this thunderous, rolling music and it was time for (cue music) .... the "Ranger Wrap-up"  post game show.  It was a replay of the calls of the key plays of the game, with an interview of the player of the game. (The player of the game received, I kid you not, a free pair of Haggar slacks for his trouble).  

So, this is my Ranger Wrap Up for my completed training cycle.  I really began this phase on St. Patricks Day and I knew the end point would be the day we were to leave on our summer vacation, July 2.  I started by running the NYRR 8000 meter race (essentially 5 miles) on March 15.  I ran that race to win $100 bet with a friend as to whether I would break 45 minutes. I won. 

But on St. Patricks Day, three days later, a Tuesday, I got an email from the folks that take pictures at NYRR races that my race pictures were available.  Now, I know I never look good in race pictures, and did not imagine that I would be a gazelle chewing up the course.  But I was truly unprepared for my pictures.  I looked terrible -- overweight, bloated, out of shape, you name it.  At the time, my BMI was approximately 29.5, and I knew I needed to drop some weight, but my gosh those pictures!  A picture says more than a thousand words, and in this case it was so true.  

Thus, I got serious about a diet and to further that diet and fitness goals, my running.  This blog really hasn't been about my diet because I find talking about a diet uninteresting, really;  diets are also very individual.  In contrast, one of the joys of running is the community it inspires in its participants.  And the amount I learn from others and can give back.  So, even thought I haven't discussed the diet much, it has been in the background. And on one level it has certainly affected my workouts and running -- nothing sucks worse than running when you are hungry or forgoing the post workout recovery drink or snack in the name of calorie counting.

As a way of keeping myself motivated and honest, I had sort of made a deal with myself to post on the blog the results of this three and a half month cycle, for better or for worse.  

And I apologize in advance if this note seems self congratulatory, but I think I can say that, without a doubt, the last three months have been among the healthiest and most athletic of my life.  In sum, I have lost 44 pounds, and about 6 inches off my waist; my BMI is now 23 or so.  In the last three weeks, I have set PRs in 3 different distances (5 mile, 10K and half marathon), and all by a wide margin. And I didn't get hurt (aside from a few nasty blisters, one of which I have now on my second toe).  

As I close this cycle of diet and training, these are my thoughts, reflections and ultimately, my successes and failures.  I ran a half marathon under 1:40, which was very unexpected for me.  My last two races predict a marathon time of 3:25 (but my goal for NY Marathon will be closer to 3:30, I think).  My resting heart rate is as low as it has ever been -- around 50.  My blood pressure has decreased and is now 100/70), and my cholesterol dropped to 163 (100/63).  As for my heart rate on runs, it is hard to compare.  Today I ran on the treadmill at about an 8:00 pace at 78% Max HR for 6 miles.  When I started, I would run 4 miles at 9:30 pace at 85% max HR. 

I thinkmuch of the progress over the short time period has to do with the fact that I have not been so out of shape for very long.  Indeed, it was just 16 months ago that I started the blog and weighed only 10-15 pounds more than I do now and was running 1-2 per week.  And I have run marathons before, so deep down my body had some running efficiency and training built in.

From the blogosphere, I have learned a great deal about training, motivation, nutrition and gear.  I attribute the success of these months to dedication, commitment and a desire to be better for my family and myself.  My gear, my shoes, my Garmin 405 and SportTracks have certainly helped in this cycle, not only to understand my body and training, but also to demonstrate the real progress I was making. 

Ultimately, though it comes down to the Nike motto: Just Do it.  No one cares about the excuse, and everyone can think of one, but in the end, just do it.  And I am glad I did.  

And now for vacation...

Fairfield Half Marathon Report

Today on my way to the Fairfield Half Marathon, my iPod turned up a song I had not heard in a while, Pearl Jam's "Yellow Ledbetter." [Video with song below] The lyrics to the song are basically indecipherable, but the one lyric I heard several times was "I don't know if I am the boxer or the bag..."

Today I had no idea if it was going to be a great race or a bad one. I didn't have a very good week of training, and had basically terrible sleep during the week. I did have a phenomenal night of sleep the night before the race, but I have heard it is too late by then -- sleep two or three nights before is really what is important.

My goal was a 1:40. That meant 7:40 miles, basically. The half marathon course was a big loop, starting at the beach and then going inland -- and all uphill -- until mile 6 or so, and then downhill back to the beach. My plan was to run 7:40 up to the half and make up the 20 or so seconds I would need to break 1:40 on the downhill homestretch.

A word about this race: it was a phenomenal race. The people are great, the setting is gorgeous and the set up was tremendous. Running through neighborhoods, with families in their yards cheering you on. Cub scouts at all the water stations. Firemen manning hoses to squirt down the runners. Just great all the way around.

So, back to the race. First thing is that they did not have starting corrals. Ugh. I spent the first mile dodging, bobbing and weaving. I have no idea how I kept pace, because there was no pace, just ducking and weaving. And lots of people with iPods on. A big race day faux pas for me. People just aren't as aware of their settings with earphones in. I had just commented to someone on it, and in mile 1 someone literally jumped into me when they ducked away from someone. They both had iPods on.

So mile 2 was fine too, I was building up some time cushion because I knew miles 4-6 were all uphill. Miles 2-3 were around town and the harbor -- as picturesque as could be. A lovely run. Come to Mile 4 though and that's when it got hard -- all uphill. And boy was it, gaining about net 200 feet, with a climb of 300 feet over 3 miles. Oh wow. At the split at Mile 6, I was 10 seconds behind on Garmy, so not in bad shape, but I needed to make up about 30 second to break 1:40. And my heart rate, while high, had not hit 95% yet (averaged around 90% up the hill actually.)

Ahhh, but now I was on top of the hill. All that elevation gain on the climb up meant that you get the same elevation loss on way down. Mile 8 I picked it up to get back ahead of Garmy. Water, cub scouts and GU were everywhere. What a great race. And now its downhill to home, and I am on pace. By about Mile 11 my right ITB band was hurting bad, but not crippling. Just not feeling good.

Ended up easing some in Miles 11 and 12, which both seemed to last forever. On Garmy, I was ahead by a minute or so. with a projected finish of 1:39:25 or so. But at the end I forgot that the course is longer than 13.1 by the time you run it. I actually ran 13.17 to the finish. I saw the finish clock turn to 1:40 when I was about 50 yards away, and came in gun time of 1:40:14, net time 1:39:38. Very happy, very good run for me. Age Grade of 61.8, and a PR by about eight minutes too.

I guess today I was the boxer, not the bag.



Splits

Distance Split Pace vs avg. Elev. chg.

1.00 7:26 -00:07.42 +25
2.00 7:23 -00:11.13 +15
3.00 7:40 00:05.89 +29
4.00 7:39 00:05.23 -42
5.00 8:08 00:33.95 +139
6.00 7:44 00:10.50 -90
7.00 7:49 00:14.91 +108
8.00 7:04 -00:29.65 -122
9.00 7:29 -00:04.88 -20
10.00 7:41 00:07.36 +77
11.00 7:26 -00:08.09 -55
12.00 7:32 -00:02.07 -11
13.00 7:28 -00:06.08 -6
13.17 1:09 -00:43.10 +1

Workouts and Summer

I can't wait for summer. I know it has technically arrived, but here in New York, it has been raining endlessly and hasn't felt anything like summer. It is on track to be the second coolest June ever, and the 5th rainiest. And my kids are still in school, as hard as that is for me to believe. They end Friday, June 26; when I was a kid we were out in mid-May.

And we also go away every year for July 4th. We go to the same place, Colorado, and over the years it has evolved from a newlywed trip to now my family taking an extended siesta in the mountains, which is quite a logistical production. That is when summer arrives for me -- being in Colorado, away from work, in the mountains, relaxing. And the town where we go has this spectacular 4th of July parade, with floats, and kids and everything.

I am also set to run a half marathon in Fairfield, CT on Sunday. That is the end to this training cycle, this diet, this stage. It will be the first non-NYRR road race I have run, and my first half in 2 years. MY PR is 1:47, and we'll see if I can top that.

We leave for Colorado in 9 days. Four days after the Fairfield half.

After we get to Colorado, training in the mountains is different. First, yes the air is thinner, which makes it harder, but you also feel better, more energized. The entire culture is outdoorsy, athletic and in motion and you feel part of it. So, the workouts may be harder because of altitude, but you feel part of the vibe and happy to be out there. Biking, hiking, running, whatever. Even if we went out too late the night before, it is wonderful. And the people are so nice and cheerful and friendly -- much different from the streets of New York

Heart rates are also higher at altitude for reasons that I don't know. For example, last year in a race, I hit 192, which is really high for a 40 year old.

Anyways just a rambling thought about how the page on the calendar is about to turn, and like sands in an hourglass, so go the days of our lives.

Fathers Day 5 Miles and 7:27

For each race, on each runner's bib, the NY Road Runners Club prints the fastest race pace for that runner in any previous race. Several years ago, I ran a 5 mile race in 7:27 pace, which then -- and even now -- amazed me. 7:27 was very fast for me then and very fast for my overall condition at that point. Conditions were perfect that day (a warm January day and it was a fast race). My Father also flew the Boeing 727 airplane for over 15 years, and so 7:27 was easy to remember.

I wanted to run this race to remember my uncle,a prostate cancer victim (this race is a benefit for prostate cancer research) and in appreciation of my own father on Father's Day. My Dad was a great athlete in college and takes pride in my running. It is also sort of a closing bookend to my most recent training cycle. Although I now have a half marathon next weekend (and then vacation for 2 weeks and marathon training begins after that), when I started 3 months ago, I kind of viewed this race as my end date of this cycle and well, I ran this race last year too. I did not want to run this too fast because of that looming half next week, and the weather here has, in a word, sucked. Rain, rain, rain, and humid, humid, humid, when not raining. I did have a good run yesterday, so who knows how I would do today.

Sunday morning came early, and drove in to the race. I actually found a free parking spot which is a minor miracle. (The last garage I parked in actually knicked up my bumper too!) And it wasn't raining. (I had all my rain gear ready -- a trash bag for me, a bag for my backpack, clean clothes, a towel. But of course it didn't rain because I was prepared for a deluge).

So after wandering around for awhile, hoping it wouldn't rain, the race was on. This course was clockwise, beginning on west side at 69th, and cut across the park at 102 and then around the bottom of the park to finish on 67th st next to Tavern on the Green. It is the same route as the Scotland Run 10K minus the Harlem Hill -- the biggest hill in Central Park. And the course is basically all downhill from about mile 2.7 or so to home. My number was again in 1200's, so I started close to the front. I set Garmy racing partner at 7:35, and wanted to beat him this time.

And we were off! The second corral REALLY takes off fast from the start. Way too fast for me. Of course, though, I was running with the pack, and half way through mile 1, my pace was 6:26/mile. Whoa, gotta slow down. My heart rate was OK though, around 80%.

Slowing down is VERY hard for me and it is even harder to watch the people I had been running with pull away and then get passed by what seems like thousands of runners. I realize it is probably only a handful, but sure feels like the field as you watch them fly by. And there was this one guy who bumped into me as he blew past me without saying sorry or anything. Thanks buddy. And yes I am talking to you tall bald guy in a racing unitard singlet. (Nice look, btw) But, anyway, the first mile (mostly uphill) still came in at 7:14. Heart Rate is remarkably low. Miles 2 and 3 were the biggest hill, and I really felt strong charging up the 102d street transverse and the reservoir hill. Oh and I had to stop to tie my shoe, which kind of sucked. But I was killing my Garmy guy. Mile 2 was 7:09 and Mile 3 was 7:14.

At that point, on top of the highest part of the race course, about 2 miles from the finish, I knew I could do this. I knew it was going to be good. And I was ready to run. Ready to pass some people. Mile 4 -- 6:52. Mile 5, coming home was 6:43. And I blew past the bald guy who nudged me during the start.

Final time 35:48; Age graded time 63.1, Pace 7:08/mile. That 7:27 will no longer be on my bib.

That is a good start to a happy Father's Day. And Happy Father's Day to my Dad, and all other Dads out there.

Cross Training

I have been reading an interesting book, Run Less, Run Faster. The theory of the book is based on science from FIRST and boils down to 3 strong workouts a week and cross train 2 other days. The science makes sense to me, and also given my injury history and time constraints, probably more realistic for me. In fact, I had decided to follow the marathon plan in this month's Runners World developed by Burt Yasso. As an adjustment for busy runners, he said to concentrate on the three strong workouts and consider any other workouts as bonus. So, that will be my basic strategy.

Following up on that, yesterday I had a pretty grueling tempo run. It was a real effort and I was tired.

So today, rather than run easy for 3rd running day in a row, I used the rowing machine. Oh wow, is that different. My hands now have blisters on the palms. I did it for 40 minutes -- 5 minutes easy, 10 hard, 5 easy, 10 hard, 10 easy; 8000 total meters. I was pretty tired when I was done, but not like running tired, just a nice workout tired.

And then I stepped off the little seat. Whoa. I was shaking, and unsteady on my feet. My quads were quivering, and my arms were shaking. It was difficult to lift and drink from my water bottle. And my left foot big toe felt strange too, I suppose from pushing off as I rowed.

But I liked it. It definitely was a workout, and much less stress on legs and knees. And it helps develop the upper body muscles. I will do it once a week or so if these blisters go away....