Some Long Runs Can Be Brutal! Sycamore Canyon 20 Miler Today!

Well I went back to the mat today for another long run.  This was kind of unplanned as I had planned to take a break this weekend but other activities next weekend preclude me from doing a long run. 

Some friends were running trails at 5:30 a.m. today but I was out until 1 a.m. last night and my body wasn't agreeable to the early start.  So I woke up at 6:30 a.m. and got out the door around 6:45 a.m. 

I call this the Turf to Surf to Turf run, Newbury Park to PCH round trip via Sycamore Canyon.  Living in the Conejo Valley allows quick access to trails that take you to the ocean.  I started the run from my house and ran to the trailhead at Wendy and Potrero in Newbury Park.  After reaching the Satwiwa Indian Culture Center I took the Sycamore fire road down into the canyon.

Most aspects of this course are outstanding! Nice wide paved road with trails on the side (giving you the choice of running pavement or dirt), nice and cool in the early morning as you run towards the ocean, plenty of rest/pit stop areas on the way down and nice and peaceful and beautiful.  Before I reached PCH 65 minutes into the run, I encountered a curious deer, a scraggly coyote and no more than 2 dozen people, mostly cyclists.

Today's goal was to run solely for time...2 hours, 30 minutes, out and back. So after passing the Sycamore Campground (by the way, I noticed a number of empty spots down there), I ran another mile or so up PCH before turning around 1 hour, 15 minutes into the run.  I felt pretty good, downed fluids regularly, had a couple GU packs (on top of the 1 GU pack for breakfast...yuck, but I wasn't hungry) and went nice and easy.  One pit stop on the way down, but otherwise no stops this run.

There was very little cloud cover at the beach and it started to warm up...noticeably.  About 1:40 into the run I started thinking, this is gonna be a bit of a challenge today. I eased up on the pace as I started the upward climb up towards Newbury Park.  It was getting warmer and I there was more direct sunlight.

I was starting to get tired and realized the finish of this run was gonna be kind of brutal.  The most challenging aspect of this particular course is lovingly referred to as "The Black Bitch" - the 800 foot, roughly 3/4 mile ascent up the canyon.  I was out of fluid long before reaching that steep hill and was basically running with the mindset of "one stop at a time" at that point.

The most fun aspect of running up that hill is that it gave me the opportunity to pass by 4 cyclists who had passed me 3 miles prior.  Seems running up that beast of a hill is an advantage over cycling!  The climb is still brutal, but the opportunity to actually pass people makes it slightly (let's not exaggerate) fun.

So with a small detour I made it home in 2 hours, 39 minutes.  I didn't measure my mileage but I'm going to credit myself with 20 miles.

I type this an hour later, mostly pain free.  My big toe is a little sore but otherwise, no blisters, no chaffing, no major aches and pains!  Yeah!!!

So for the week (I track mileage Mon to Sun), I matched last week's personal high for the year of 57 miles again.  I promise, this week, will be a down week!

TIME TO GO RELAX!!

Take a Hall Pass From Running; and New L.A. Marathon Course Announcement!

First for my weekly mileage report.  I did a personal record for 2009, with 57 miles of running, including Friday's explosion of 24 miles in one day (5 miles in the a.m. and over 19 miles on Friday evening). 

I felt pretty good after those miles but still had to take the next day off from running due to sheer exhaustion.  One problem for me of running at night is that it makes it harder for me to fall asleep.  Must be that adrenaline rush.

But ever since that 2 hour, 15 minute minute run, I've been dragging, big time.  The clear answer for me is to get to bed earlier and perhaps sleep late a few days.  But sometimes even that isn't enough.

Perhaps the best thing to do when injured is to take an extended break, even in the middle of training for a marathon.  Remember that all those miles you put on your body are like miles "in the bank." Your body remembers those miles and you can take a hall pass if you need it.  No harm, no foul.  In fact, you'll come back stronger most of the time!

It also seems that my little knee problem has escalated over the past few days. Time to start popping the acetaminophen again and hanging icing the knee every night. 

My Hall Pass is next week while I back off on my mileage. While my 19.4 mile milestone built up my confidence, this down town will enable my body to recover a bit!

All of you deserve a Hall Pass at some point in your training! Don't guilt yourself out of it!

BREAKING NEWS! The Los Angeles City Council voted yesterday to change the date of the 2010 L.A. Marathon back to March from this year's Memorial Day date (which allegedly dropped participation by 5,000 runners!).  Next year's Silver Anniversary 25th Year L.A. Marathon will take place on Sunday, March 21st.  March 21, 2010 by the way marks the 30th anniversary of the day Jimmy Carter announced a U.S. boycott of the Summer Olympics in Moscow due to the Soviet invasion of Afghanistan. 

And, once again the race course will be changed! Next year's course will be a "Stadium to the Sea" route that starts at Dodger Stadium and ends at the Pacific Ocean. I've run the L.A. course half a dozen times and have lost track of how many courses there have been. No specifics yet on this latest route.  Hmm, I wonder if the fact that Dodgers owner Frank McCourt also owns the rights to the L.A. Marathon has anything to do with this.  More info at www.lamarathon.com.

Seize the Opportunity to Run Long!

I'm typing this at 9:45 p.m. Friday night, July 17th.  This morning I ran 5 miles, worked until 5:30, then went to the gym for my efficient 20 minute workout.  My wife had not mentioned plans for the night, so I was gonna head home to hang out with the family.  I also had planned to wake up early tomorrow for a long run in the 2 hour, 20 minute range.

At 6:15 p.m. on my way home from the gym, my wife informs me she's taking the kids to the Ventura Aquatics Center (by the way, the kids had a blast!).  I could have joined them but I would have to take a separate car.  So in a split second I decided...I'm going to get my long run out of the way tonight so I can sleep in tomorrow!  (My wife didn't mind as that means SHE gets to sleep in too!).

It wasn't until I was lacing my shoes up at 6:45 that I thought, hmm, maybe this wasn't such a good idea.  I had 5 hours sleep last night, ran already this morning, pumped iron 30 minutes ago, and now I'm going to run until 9 p.m. on a Friday night?  What am I, crazy??  Yep.  But I thought, why not.  It'll free me up tomorrow.

So, without a dinner (I nibbled late in the day), I downed one of my kids' juice boxes (shh, don't tell my wife, as she screams at me not to do this), squirted a Chocolate GU down, loaded up my awesome Nathan fluid pack with a combination of watered down lemonade and plain water, and took off.

There were a few other things I did before taking off, including nip protection and lubing up.  It was 78 degrees at 6:30 and no doubt I'd be sweating.  Need chafing protection.

What I also did tonight that I reserve mainly for 2+ hour runs was...slather my toes and heels with Vaseline.  Yep, sounds kinky, but early in my marathon experience I learned this trick for minimizing blisters.  I RARELY get blisters when I liberally (I'm not talking a dab, I'm talking a glob) rub it around, then put my socks on. Petroleum jelly is cheap, so don't skimp. Feels strange at first but I'm telling you, not only will you reduce or (in my case) eliminate your blister count, but your feet may actually feel smoother at the end of your run!  (Bruno, are you listening?)

The run went really well.  Basically a large loop tracing Lynn Road east in Newbury Park, over the freeway to Hillcrest.  West on Hillcrest, looping around Amgen, through the Target/Home Depot parking lot, on through Peppertree Park up to Borchard to the west end of Dos Vientos, then back home via Lynn Road.  2 hours, 15 minutes, no stops, 19.4 miles (according to MapMyRun above).  I finished at 9 p.m. in the dark, tired, a bit sore, thirsty and hungry!

I'm very pleased and I have more I want to discuss about exciting topics like fluids, toenails, running effort, running in traffic and more...but it is now 11:30 p.m. (I had family duties to tend to) and I'm BEAT!  But feeling great and I'll write more soon!

You Can Beat But You Can't Cheat the Heat!

Let me first say that last week's mileage was 51, only 1 mile more than the previous week even though I managed to get a 15 miler in. I took Sunday off, which is a rarity for me. I was pretty beat up from the Saturday long run and the day off helped me out, as did yesterday's massage! As I get older I am more and more convinced that regular massage is one of the most important things you can do to rescue your body from the pounding of long distance running!

We're getting into the hottest time of the year now. If you're training for a Fall marathon and are increasing the length of your long runs like you're supposed to be doing, how are you going to handle the heat? Let me ramble a bit.

You are a night owl and can't wake up early. Well this is a problem, especially given most marathons start early in the morning. Your options are a) run in the heat; b) do your long runs at night; c) as part of your training start getting to bed earlier and run early; or d) do some long runs at night and some in the morning. I think your best bet is choice d) as it is a compromise and doesn't completely tweak your schedule. Choice a) could be problematic if you're doing 20 milers when its 90 degrees outside.

You wake up early but the heat is really, well, hot. Some of you may have no problem getting out the door at 5 a.m. to run 20 miles at say 10 minute per mile pace. That means you'll be on your feet until around 8:30 a.m. But between the heat and 200 minutes on your feet, you're concerned about your well being. Carry plenty of cold fluids. Perhaps create a 6 to 7 mile loop that passes by your house. Leave extra bottles filled with ice/fluid at your house so that you can replenish each loop.

You are like me and tend to wake up around 7 a.m. Assuming you get out the door by 7:30 a.m., you'll be out and about until 10 a.m. or so in the blazing heat. It is 85 degrees outside at 8 a.m. Keep your expectations in check. Mentally your goal is to run, as slowly as you need to.  You are running for TIME, not distance.  While your intent may be to run 20 miles, don't "sweat" it (so to speak) if you don't come close to that goal.  But if you can stay on your feet for the time "equivalent" of 20 miles (e.g. 200 minutes if you run at a 10 min/mile pace), you done good!  That said, your best bet is...get yourself to bed and outta bed earlier than your norm.

How about 20 miles on a treadmill? A 60 year old runner friend of mine has the mental fortitude to do this.  I don't.  It is a test of will to run 20 miles on a treadmill and frankly I'd prefer to have dental surgery or even a colonoscopy to this prospect.  But if you can wing it and have fluid handy, then go for it!  If you have your own treadmill, turn a large fan on, find a football game, 3+ hour movie (Forrest Gump?), load up a tray with fluids, and get that 20 miler in without the heat.

Running 20 miles in the early evening.  I used to do this.  Take off work early and start my long run at 5 p.m.  Not particularly enjoyable for me at the time, but it did the trick. The ground is still hot and it can be 85 degrees at this time of day during the summer.  You could also run long later at night, but that gets a bit dicey when you can't see the roads clearly.

Can't fit in 20 miler due to the heat.  It is not particularly healthy running in 90 degree heat.  Some of you shouldn't do this for your own health.  But if you have a hard time fitting in the 20 miler when the temps are lower, your backup plan...run 10 miles in the a.m. and 10 miles at night.  That's right! Split your run into two.  While not the optimal training plan, splitting your run into two parts enables you to get in the mileage you need for a marathon.

Not motivated to run 20 miles in the heat?  Don't run alone.  Make some runner friends and train together.  Always helps!

Let's keep the training momentum moving along all summer!

12 Minutes of Preparing...120 Minutes of Running!

This morning I ran for 2 hours (15.3 miles) and FELT GOOD at the end of the run!  This was my longest run of the year so far and 30 minutes longer than my previous longest run. 

Although I've run 24 marathons, it has been awhile since I trained for one.  So I had to think last night about preparing for today's 2 hour run.  My daily 30 to 50 minute runs are easy...jump out of bed, lace up the shoes and start running.  Longer runs though take more effort...without proper planning I could be in a world of hurt miles away from home.

So here's what I did, before, during and after the run.  This is not 100% comprehensive or necessarily what YOU should do, but it may prove helpful for your own training.

The Night Before

Last night I made sure NOT to eat stuff that would cause me gastric problems during the run.   No spicy foods, salsa, high-fiber, high-acid foods, etc. To be extra safe, I ate 2 large bowls of cereal, ice cream and some crackers.  The day before a long run is not the day you want to be experimenting with Kellogg's All Bran cereal or eating, say, an entire flat of strawberries like my 3 year old did.

Gathered up all the stuff I'd need for the run - clothing, hat, glasses, water belt and bottles, several packs of "GU", 2 bandaids, Vaseline, sunscreen, watch, etc.

I hadn't used my Nathan Waistpak for years, but quickly remembered why this is by far the best fluid carrier I've ever used.  My Waistpak carries 4 10 oz bottles that are very easy to remove from the pak. The bottles have an odd shape that ensures they stay in the holder yet are simple to replace, making them optimal for use on a run. I love the velcro belt...much easier and more comfortable to wear and adjust than straps.  And the bottles don't move around much, making this belt so much more comfortable than other water bottle holders.

Filled up 3 of 4 bottles...2 with 75% Lipton Sweetened Ice Tea diluted with 25% water, and the other with just water.  Placed them in the fridge.  I probably should have also used the 4th bottle but decided to save it for an upcoming 2 1/2 hour run. Iced Tea??  To be honest, I've never done that before but I like it (sweetened) and it worked fine. (More on hydration here.)

Packed 2 GU packets in the Waistpak.  I've used GU gels for years...they go down well.  I particularly enjoy the banana flavor.

Got to bed at a "reasonable" time, about an hour earlier than normal, in order to start the run at 6:15 a.m. (ended up starting at 6:45 a.m.).

Before The Run

Woke up, wasn't hungry, so downed a bottle of water and one banana GU gel packet.  I usually eat something light and quick, like a couple waffles, before a long run.

Bandaids...Scooby Doo ones (all I could find)...over the nips.  I'm fortunate not to have a hairy chest so these go on/off easily. Long run, shirt, sweat, abrasion, not good...you get it...preventative maintenance...bandaids on nips for all 2+ hour runs.

Vaseline...forgot to use today and lucky not to need it.  Long run, shorts, sweat, thighs, abrasion...not good.  Bigger issue if you wear shorter shorts that scrape the inner thigh.

Sunscreen on arms, face, ears, back of neck. Gotta protect your skin, especially during these sunny summer months!

Wear hat, watch, double-lace up shoes, insert bottles into Waistpak, wear Waistpak, sunglasses, and I'm on my way.

During/After Run

Pit stop 15 minutes into run was my only stop.  Think strategically when planning your runs.

Started drinking the fluids right away.  You start sweating right away in the summer so replenish those losses early and often.  Ate my 1st and only GU gel at mile 5 and tossed the wrapper into a trash can.

Took it nice and easy the entire run.  There were some decent climbs and I made no effort to maintain pace going up these hills.  The goal of the long run is to acclimate your body to the distance.  I just wanted to finish feeling good.

Within 10 minutes of finishing the run, I jumped into the pool to cool off and provide relief to my battered body.  Highly recommend this for your recovery!

Other than several toenails that are complaining to me, I felt great today and spent the day out and about with the kids.

Looking forward now to the NEXT long run!

I Know the Real Reason Why Palin Resigned!

On June 29th, Runner's World published its August issue with the article, "I'm a Runner: Sarah Palin," The article has an extensive interview with the ex-VP candidate about running!

Four days, later, Palin hastily announced her resignation as Governor of Alaska.

No one seems to know exactly why she is resigning. I listened to her speech and couldn't figure it out. I've read everything from she's preparing for a 2012 Presidential run to she's burnt out and wants to be with family or today's comment from Palin's ex-almost-son-in-law Levi Johnston that he thinks she's leaving to make some money.

Well I read the RW article and am convinced that she's quitting to train for a new marathon PR! She ran the 2005 Humpy's Classic Marathon in Anchorage in under 4 hours (3:59:36). Palin then goes on to say "It wasn't necessarily a good running time, but it proves I have the endurance within me to at least gut it out and that is something."

So there you have it. While Palin is pleased about running a sub-4, I'm certain she is about to go into stealth training mode for perhaps a sub 3:30 performance!? Go for it, Sarah!

I reviewed her performance on my favorite marathon events website, www.MarathonGuide.com, and she finished 63rd overall out of 203 finishers and was 15th out of 63 women finishers. Nice job!

She made a few statements in the article that may ring hollow now that she's resigned: "You get bummed and burned out sometimes in running and in politics, but if you're in for the long haul and you're in it because you know that it is a good thing, then you get out there and you do it anyway" and "He (dad) used to tell us to call on the rock during a race when we were hurting and we were tired and wanted to quit." Maybe she couldn't find a rock.

Here are some neat additional photos of Sarah Palin in her running gear (though oddly none of them actually show her running).

Well enough of that. Another ex-Governor, Eliot Spitzer, was also profiled in Runner's World back in late 2006. He ran a 3:58:43 New York Marathon in 1983 at the age of 24. Palin's got him beat as she ran her sub-4 at age 41. In Spitzer's article, he says "My wife doesn't mind when I slip out at 5 a.m." ...hmmm, slipping out to do what...?

How about these other marathon performances by well known politicians:

• George W. Bush ran the 1993 Houston Marathon in 3:44:52 at age 47.  Nice job W!
• John Edwards ran the 1983 Marine Corps Marathon in 3:30:18 at age 30.  Well done.
• Al Gore as V.P. ran the 1997 Marine Corps Marathon in 4:58:25 at age 49. Oprah did the race in 4:29:20 in 1994.
• Mike Huckabee has run 4 marathons with a best of 4:37:34 in Little Rock at age 50.
• Michael Dukakis ran the 1951 Boston Marathon in 3:31, good for 57th overall at age 18.

Sarah made a comment that rings very clear! "Is running nonpartisan? 'Oh, thank God, it's nonpartisan. It doesn't matter your background, your demographics, your race, your political affiliation—it's such a uniting, healthy, fun, awesome activity.'"  WE AGREE WHOLEHEARTEDLY, SARAH!  Running is an AWESOME activity!  YOU BETCHA!

Hydrate, Not too Late, or Seal Your Fate

First off, I'm happy to report that last week I logged 50 miles, with a long run of 11 miles on Wednesday. I had planned to make time for a 14 miler over the weekend but I stayed up too late and couldn't drag myself out of bed early enough for a long run. The past few days I've been really tired. But that's o.k, it was Independence Day weekend and I was having too much fun with the kids.

Yes, it is starting to heat up out there, so the question we face is, how much trade-off are we willing to make between sleep and running in the heat.

Now if you are focused and dedicated, you'll get to bed early, wake up really early and get your run in. But if you're like me and you have too many other things on your plate to get to bed early, you face the prospect of running in the heat.

I do not like running in temperatures over 70 to 75°F. I particularly don't like when it is hot AND humid. But, since I'm so obsessed with WRITING about running in the heat, I get to bed late, awaken late and have to run in the...heat!

When you run in the heat, you sweat more, and that detracts from your performance and slows you down. My breaking point is about 90 minutes...meaning I'll run up to 90 minute without a water bottle, but ONLY if I drink a LOT before I head out on my run.  But  I've also run holding a water bottle, wearing a water bottle on a waist belt, wearing a multi-bottle belt and donning a "Camelbak" contraption.  You're training for a marathon...BUY ONE or more of these because it just makes life easier to drink on the run.

My personal preference is the multi-bottle belt as it doesn't slosh around like the Camelbak (though the Camelbak carries more fluid) and I can carry multiple liquids...water bottle, Gatorade bottles, etc.

One of my best running friends and mentors is a firm believer in loading up on fluids BEFORE his long runs to minimize the need for carrying fluids, even on long runs. This is advice I take to heart.  DRINK UP EARLY and get used to the feeling of liquid sloshing around your belly at the beginning of your long runs.  It feels uncomfortable at first but you may find it an effective way to stay ahead of the hydration curve.

How much is enough? Everyone is different and I think you need to experiment.  When in doubt, DRINK. I was flipping through the Parade magazine insert in the Sunday paper the other week and came across an article on hydration that said to drink 7 to 10 oz of water for every 10 to 20 minutes of exercise. Do the math. If you drank, say 8 oz of water every 15 minutes, you're talking a QUART of liquid for an hour long run.  It sounds like torture but if you're sweating that much in the summer heat, your body needs it.

The article goes on to say that runs longer than an hour, consider drinking a fluid replacement drink.  I agree with this as the sugar in these drinks is a nice pick-me-up and the salt replaces what your body is losing.  Gatorade, Powerade, Cool Aid, "defizzed" Coke, fruit punch, whatever floats your boat usually works fine.

Water you waiting for? I hope I have in-fluid-enced you tonight.