Sunday, April 28, 2013

Training Journal 4/15-4/21

Monday, April 15- Sunday, April 21, 2013: This week was a week of fun biking on the road with a little running thrown in there.  I originally considered taking a few weeks off from running due to my lingering fatigue and PF but after all the biking, I was actually feeling better.  I pretty much did take the week off from running and the plantar fasciitis in my left foot got so bad I began to ice it---- lo and behold!! It worked!  After just one icing session it was so much better I could get out of bed in the morning without looking like I had a peg leg. I spent the week in Ellensburg helping James prepare for race directing the Yakima Skyline 25k/50k.  Race was Sunday.   
Biking the Yakima River Canyon
Monday: 28 mile bike ride, 1,800 ft/climbing.  Lk Whatcom/Alger loop. 2:14
Tuesday: 6 mile run with BTRC fragrance lake loop, 1358 ft/climb. 1:12
Wednesday: day off
Thursday: 15 miles course marking. Heel is very sore and legs feel sore the next day. Heel better after icing. 4,500 ft/climb. 6:00 (course marking is very slow)
Friday: 20 mile bike ride, Ellensburg. 689 ft/climb. 1:39
Saturday: 30 bike on Manastash rd. 1,600 ft.  2:30 (very windy!)
Sunday: YSR 50k helping race direct, too exhausted to run/bike.

Totals
Run Miles: 21 miles
Running Elevation Gain: 5858 ft
Biking Miles: 78 miles
Biking Elevation Gain: 4089 ft
Exercise hours/week: 13hrs

Saturday, April 20, 2013

Sleeping high, training low with Hypoxico

Hypoxico altitude tent fits right over my bed
I'm super excited to be adding some altitude acclimatization from Hypoxico to my training in the form of an altitude tent for sleeping and exercise mask for biking workouts.  With lots of fun and competitive events planned high in the mountains this summer, this acclimatization will help me adjust ahead of time to the higher altitudes that I normally cannot train effectively at due to my work/home being located at sea level Western Washington State. This summer, I will be training and playing in the mountains of Colorado for about a month, including competing in the San Juan Solstice 50 miler at the end of June, if I get in off the wait list.  July will be spent mostly in Silverton, Colorado to crew and pace James Varner at the Hardrock 100 miler and later in the moth to train and run the entire Tahoe Rim Trail (165 miles) and hopefully set a new FKT (Fastest Known Time).  All these locations will be from 7,000 feet to 14,000 feet.

In addition to the benefit of being more adapted to the high altitudes I will be racing at this summer, I am looking forward to the physiological benefits of sleeping high (around 9,000-10,000 feet in the altitude tent). My usual sleeping environment is just above sea level, so this is a big change!  From Hypoxico's website, they explain that altitude acclimatization, has been shown to:
  • Maximize speed and endurance
  • Elevate strength and power
  • Enhance energy levels and overall wellness
These benefits come as a result of physiological changes that the reduced oxygen environment of the tent (or being at high altitudes) stimulate in your body (from the Hypoxico website):
  • Amplified pulmonary oxygen absorption
  • Boosted production of Erythropoietin Hormone (EPO) by the kidneys, stimulating generation of Red Blood Cells (RBCs) and enhanced oxygen transportation through the body.
  • Increased capillarization for greater oxygen delivery to the tissues, muscles and brain.
  • Enhanced production and rejuvenation of mitochondria (the cell’s hub for aerobic energy production) and mitochondrial enzymes, allowing more efficient use of oxygen for energy production and superior enzymatic anti-oxidative defense. 
It will be interesting to see how the tent helps me improve physiologically in addition to being able to enjoy the mountains that much more this summer!
Training in Dunedin, New Zealand this past March. Droz Photo

Wednesday, April 17, 2013

Training Journal 4/8-4/14

Monday, April 8-Sunday, April 14, 2013: This week more than ever marked my understanding that I need some time off and that I should have taken more time off after HURT100 in January.  I have been researching over training syndrome and I feel that this is the most likely cause of my issues as of late.  Plus, time off means I am getting a lot of stuff done that I have been needing to get done around the house and at work.  Like getting my new office in order.
Me with the umbrella making the pre-race talk on a very unusual epic weather day!
Monday: 10 mile Sehome hill loop, 1,155 ft/climb
Tuesday: 10 miles, Sehome trails, Sehome loop. 2037 ft/climb.
Wednesday: 19.6 miles, 3,500 ft/climbing. Chuckanut Ridge/Hemock run.
Thursday: I got very sick with the flu Wednesday night and was too sick to run Thursday.
Friday: exhausted from flu and too much work prepping for Alger Alp race (Race directing)
Saturday: race directed the Alger Alp 5mile/25k/50k.  No run.
Sunday: day off. Recognizing that I need more time off.

Totals
Running Miles: 39.6 miles
Running Elevation Gain: 6,692 ft/climbing
Cross Training: nada
Hours: 7.75 hours


Training Journal 4/1-4/7

Monday, April 1-Sunday, April 7, 2013: This week I began to accept the foot pain that I have been feeling as a need to take additional time off, that coupled with more research on "over training syndrome" has me wondering if I should take a more prolonged break from running.  One thing that really convinces me is my very low energy and lack of motivation to run or cross train, which is very unusual for me.  I still managed to get almost 70 miles of running with 11,000+ ft/climbing. 
 Monday: Drove home (7.5 hrs) From the Gorge, couldn't find time/energy to run.
Tuesday: 8 mile at tempo pace with 1 minute fast running per mile. 997 ft/mile
Wednesday: 19 mile run from home to hemlock, raptor, ridge, and home.  Felt very low energy partway though. 3600 ft/climb.
Thursday: 6.5 mile run Sehome hill/boulevard loop. 1,085 ft/climb
Friday: 15 mile easy trail run to Padden, through horse trails and back. 2,123 ft/climb
Saturday: 12 miles Pine and Cedar Trails. 2,988 ft/climb.  Felt a wee bit better in the lungs today, but left foot is putting up a fight!  Sure looks like I have to admit I have some PF going on in the left foot with increasingly bad sesamoiditis.
Sunday: 8 miles, 600 ft/gain. Sehome loop

Totals
Running Miles: 68.5 miles
Running Elevation Gain: 11,393 ft/climbing
Cross Training:  3 days core work
Hours: 13. 5 hours

New hats for my trail series arrived!

Wednesday, April 3, 2013

Results

My results
were not entirely pleasing.
The moment stood like a glacier:
 burrowing into the ground
covered in dirt, but still naked.

As solid as the ice seemed,
it was slowly and violently
melting.

The only clue
was a massive river
painted white flowing
from where the glacier
 scarred the rocky soil.





Training Journal 3/25-3/31

Monday, March 25- Sunday, March 31, 2013: This week proved to be difficult to get in very many miles as I traveled to the Gorge in Oregon to help with Rainshadow Running's Gorge Waterfalls 50k.  Much of the week was taken up with traveling and race prep, including a very busy day on Friday and Saturday.  Tuesday, James Varner and I ran the Gorge Waterfalls course and Sunday I had a this-is-why-I-run run up to Angel's Rest and Devil's Rest and bombed back down the trail. I had that flying with perfect coordination feeling running down the trail that has been missing since I sprained my ankle at HURT 100. I think my ankle finally feels strong enough to really attack the downhills. 
One of MANY incredible waterfalls on the GW50k course
Monday: 5 miles easy, 600 ft/climb. A leg-stretching kind of run during the long drive to the Gorge.
Tuesday: 27 miles on Gorge Waterfalls course, 5,000 ft/climb.
Wednesday: 8 miles course marking for Gorge Waterfalls 50k, 1785 ft/climb
Thursday: 10 miles loop up to Angel's rest and Devil's Rest, 3,200 ft/climb.
Friday: 8 miles on road. Too busy to do much with race prep. 200 ft/climb
Saturday: 6 miles between fixing course markings and photos, 1,600 ft/climb
Sunday: 7.5 miles: 2 mile uphill run (high intensity) and 2 mile downhill/technical run (high intensity). 2,500 ft/climb

Totals
Running Miles: 71.5
Elevation Gain: 14,885 ft/climb
Biking: sadly, none
Cross training: does sitting in a hot tub count?

Training Journal 3/18-3/24

Monday, March 18- Sunday, March 24, 2013: This week I really committed to doing some quality workouts. I got my blood tests back that would hopefully pinpoint what's been going on with my energy and breathing.  It seemed to indicate that I am low in iron and my immune system is not up to par.  Really I need to have the results analyzed by a real doctor, not Doctor Candice.  So the mystery continues.  I was able to get a great track workout in plus a tough 50k training run.  On the cross training side, I did 3 biking sessions at altitude thanks to our awesome new Hypoxico altitude mask/machine.  I'm hoping to be consistent enough for these workouts to improve my fitness.
Some of the hills near the Yakima Skyline 50k course.
Monday: 8.5 miles, Sehome hill & urban loop, 900 ft/climb
Tuesday: 5 miles from N. Chuckanut Trailhead with BTRC, 1293 ft/climb. 29 mile bike ride with 2,300 ft/climb, ~2hr
Wednesday: Track workout 8x400 meters plus 6 miles, 8 total miles with 550 ft/climb. 30 minute altitude bike workout indoors.
Thursday: Ran the Yakima Skyline 50k course, 9,777 ft/climb
Friday: 30 minute altitude bike workout indoors. 45 minute core/arms/legs workout.
Saturday: 7 miles on the treadmill with 1 minute faster running per mile. 1 hour altitude bike workout. 30 minutes core/arms/legs.
Sunday: 15 miles, pushing the hills. 2,018 ft./climb.

Totals
Running Miles: 74.5 miles
Elevation Gain: 13,988 ft/climb
Biking: 4hrs total biking: 29 mile bike ride outdoors with 2,300 ft/climb. Plus 2 hours total indoor biking altitude training (@10,000 ft)
Cross training: 1hr. 15min total
Running hours: 16 hr 20 (approx)