Thursday, December 24, 2009
Sunday, December 13, 2009
Thursday, November 26, 2009
So what to do on a weekday, especially during the winter? I like stadiums. It has that high school/college workout vibe and I don't mind doing what seems like mindless repetitions to others. Access however is an issue. The high schools around here like to lock up their stadiums, probably due to liability concerns or sumthin. The universities around here do not have the problem of access. I've run on the UCLA and Cal State Fullerton stadiums. CSUF is about 30 minutes from my house. Parking is an issue but that is a good prospect. However, I am a member of the Runner's High club which meets 5 miles from my house at Millikan High in Long Beach. Millikan has a stadium with about 26 rows. Without measuring, I figure that you climb approximately 25 ft per climb and with 8 aisles, 200 ft per stadium. 20 stadiums therefore yield 4000' of climb over a distance around 6 miles. So I think this is going to be my Tuesday night workout.
I have two additional points.
- The obvious difference between stadiums and mountain running is the length and intensity of effort. Stadiums are MUCH shorter, allowing a greater intensity of effort. In addition, stadiums have steps, requiring a a certain level of effort on each step.
- The level of effort depends on the stadium. A few weeks back, I was at UCLA watching my daughter compete in an Ultimate Frisbee tournament. We were next to Drake Stadium so I went over in my street shorts with my wallet, keys, etc. in my pocket and ran one set. A good workout but no problem. Today, I went to Cal State Fullerton's soccer/football stadium and ran a set. I knew I was in trouble after the first time up. Each row at CSUF (east side) is about 15 inches higher than the previous. This is several times higher than the amount I step up when running hill repeats.
There are 10 aisles at CSUF. The way I ran it there were 32 rows next to 8 of the aisles and 30 rows next to the two end aisles. This works out to being in the neighborhood of 395 feet elevation gain per set. So 10 sets would work out to the same vertical as 8 reps at my favorite hill in Whittier. If only that were possible. CSUF stadiums are very anaerobic and get my heartrate close to the maximum, whatever that is. One set was my limit today.
Monday, July 27, 2009
- Total 42
- 6/29 - 0
- 6/30 - 18 - Seal Beach Pier - Realized it's easier on my knees if I run faster or barefoot.
- 7/1 - 0
- 7/2 - 4 - 5x(32 pushups, 8 pullups) + 16 pushups
- 7/3 - 2 - Pull tire
- 7/4 - 6
- 7/5 - 12
- Total 34
- 7/6 - 1 - Pull tire, 2x32 pushups
- 7/7 - 6
- 7/8 - 0
- 7/9 - 6
- 7/10 - 6
- 7/11 - 11 including 6x6x40yds
- 7/12 - 4
- Total 50.5
- 7/13 - 6
- 7/14 - 8
- 7/15 - 6
- 7/16 - 8
- 7/17 - 6
- 7/18 - 8
- 7/19 - 8.5 (6 in huaraches)
- Total 58
- 7/20 - 6
- 7/21 - 10
- 7/22 - 4 - also cut grass (and watched Obama press conference)
- 7/23 - 10 (in huaraches)
- 7/24 - 6
- 7/25 - 12
- 7/26 - 10 (in huaraches)
- Total 72
- 7/27 - 8 (sidewalks)
- 7/28 - 12
- 7/29 - 6 (Brooks flats on sidewalks - yech!)
- 7/30 - 12 on track
- 7/31 - 16 (in Body Glove water socks)
- 8/1 - 0
- 8/2 - 18 (in Body Glove water socks)
Sunday, July 26, 2009
I've been frustrated with the status of my running for a while now what with the injuries, a good performance followed by a bad performance, and generally chaos when it comes to having a plan. I think the thing that pushed me over the edge (besides my current recovery from sore knees) were comments on Todd Braje's Blog about "a last long run to lay down capillary beds" and "one long tempo workout to get in". These comments gave me the definite feeling that I was clueless. So I got out my Gordon Pirie paper and my Daniels Running Formula book which I had never studied very hard. Gordon Pirie tends to rage against convention which is my tendency as well but I feel like this attitude hasn't done me any good and now that I'm 53, maybe I shouldn't keep experimenting. So I started reading the Daniels Running Formula and charting out a course for the next races. I know that I still have plenty to learn but here are some of the things I get so far.
- Don't add more than 10 miles per week.
- The standard (marathon) plan takes you through 4 different phases of adaptation for 6 weeks each.
- The workouts of one phase should not allow the benefits of previous phases to be lost.
- Take a break after each cycle.
Furthermore, I'm going to set a guideline that the maximum weekly mileage in the base period is the maximum weekly mileage (100%) for the training period. At least with this first cycle, I'm going to refrain from any fast races during the base period. I do plan a 6 hour run at the end of the base period as a tune-up. Also, as far as exceptions are concerned, cutting a cycle down to 3 phases is probably ok as long as I don't omit the taper. I think I'll be running some of the same workouts as in the past but this time I'll have a plan on how often, how fast and for what purpose I'm running these workouts.
So far for building my base, I started out with a more or less 40 mile week, followed by a 50 mile week, and then this week which should be 60 miles (58 as I write). I'll post my workouts after I get in the 2 miles later today. The plan is to have 90 miles in the final week of the base period including a plan for 36 miles at the 6 hour run.
In the foreword, Joan Benoit-Samuelson mentions ten steps easy, ten steps hard, etc. I have yet to understand that although it sounds like fartleks. So more studying is in order.
I just recently trimmed the end of the strap so that it isn't so long. Between that and just getting in better shape, I can run better and faster in my huaraches now. I think getting rid of the extra will also result in less sand, etc getting in between the sandals and my feet.
In the middle of today's run, my right ankle was sore and my lower legs were hurting a little. But this went away and I was really cooking toward the end. The ball of my right foot can get sore too but this sort of stuff recovers pretty quickly.
Monday, May 25, 2009
The other thing was that I went to Roadrunner Sports and had them do the gait analysis. The main thing we noticed was my left ankle rolling lightly which they said indicated my arch was stretching too much. So I got the advised arch supports (which I just ran in) but also will try some arch strengthening exercises.
Thursday, April 30, 2009
- I didn't hurt myself,
- I kept the hip flexors under control and
- I went past 50k finally at Ruth Anderson.
I think the problem with the drop in pace is lack of conditioning via 30+ mile runs for the ultra distance. That didn't seem to bother me at Helen Klein though and I did have a problem in the past where 40+ practice road runs on consecutive weekends left me exhausted for a few weeks (iron deficiency?). So I'm planning to incorporate a 50k per week (but maybe no more than that for now) and I'm taking iron. My next race is a 6 hour (tentatively) so 50k should be plenty to prepare for that.
Sunday, April 5, 2009
- So for the week
- Mon - 11 miles on trails with 2600' vertical (sore knees)
- Tue - 13 miles including 1320 yds (4:39), then 6x440 yds
- Wed - 0
- Thu - 4 miles in grass
- Fri - 13 miles (planned to do 16)
- Sat - 4 miles barefoot in grass
- Sun - 16 miles
Total - 61 miles
Sunday, March 29, 2009
Saturday, March 28, 2009
|Sat||20||to Belmont Shore in Long Beach|
Tuesday, March 24, 2009
One thing that's going well is my ABC exercise. I can write the alphabet forwards and mirror image with my legs without stopping.
Wednesday, March 18, 2009
I had my best fall every during the race. About 8 miles in on a pretty level portion of trail, I caught my right foot on a rock. The right side in this section sloped down at an angle of about 30 degrees with plenty of brush growing on it. I managed to plant my left foot and dive into the brush back first instead of landing on the trail and possibly hitting some rocks. The brush was thick enough where I didn't even hit the ground.
My time and place weren't great but I thought I paced it about right and had plenty left at the end. I should have had more forefoot protection on a rocky course like that. Finally, I should have carried two water bottles just in case of falls.
Food as follows:
1st aid station: 2x1/4 PBJ, topped off Gatorade
2nd: Filled bottle with Gatorade, drank 3 half cups of Gatorade, ate 2x1/4 oranges and 2 cookies
3rd: Gel and pretzels. Ate another gel on the trail. Topped off Gatorade.
4th: Topped off with water.
5th: Topped off but didn't really need it.
Miles for the week
- 3/9/2009 - 7.5 6 reps of the hill in Whittier
- 3/10 - 8
- 3/11 - 19.5 5 laps from the house
- 3/13 - 4
- 3/14 - 31 SJT50k
- 3/15 - 11 behind Schabarum Park.
Monday, March 9, 2009
|3/2/2009||0.25||Signal Hill in 1:34 (once)|
|3/7/2009||31||50k in pieces: 18+2.5+2.5+8|
Ran home from work a couple of times. Tuesday, my right hip started really hurting until about halfway when it stopped. Thursday, I carried my clothes (including shoes) in a backpack. Neither was fast.
Concerning the hip
- I'm going to warmup before trying anymore intense sprints uphill.
- I've started doing a whole array of stretches for my hips. The right hip has been a problem waiting to happen.
And why do I get such a big gap in front of an html table?
Sunday, March 8, 2009
First I alternately flex and extend my ankles 192 (64x3) times, with one ankle flexed when the other is extended. Next I write the alphabet forwards with both feet, then backwards (mirror-image) with both feet at the same time.
I've had problems with my hip flexors in some races. I had been trying to figure out an effective means of strengthening this area by laying on the ground and waving my legs around one way or another. I finally made the connection and now write the alphabet forwards then backwards with my legs (both at the same time). So far, I haven't made it all of the way through without having to take a break. But if this ever gets too easy, I'm going to start writing the Khmer alphabet.
Monday, March 2, 2009
If I try to run 400 meters fast now, I often strain my hip or hamstring. So for comparison purposes, I'll use my time up Signal Hill for which my ancient PR is 57 seconds. I ran Signal Hill tonight for the first time in a long time. I thought I was flying. My time was 1:33.94. That's 64% slower than I used to be. In contrast, my best for 2 miles is 11:01 (as a high school senior). A few years back, I ran a 5k in 19:20 which works out to 6:14 pace. That's only 13% slower than 11:01 and at a longer distance.
Speed is a product of turnover (strides per minute) and stride length.
It used to take 50 steps for me to cover 100 meters in approximately 12.5 seconds (I think I might have got this down to 11.8 seconds). 50 steps in 12.5 seconds yields a turnover of 240 steps/minute. My PR for 400 meters was 54.5. I also had several 54.9 times.
Assuming that I had the same stride length as in the 100, a 55 second 400 works out to a turnover of 218. I recently timed my turnover at 196 going uphill on an uneven dirt trail at twilight. So I think turnover is still in the same ballpark, at least within 10%.
Stride length depends on two things: power and flexibility. I think
these two are what really limit my current 400m speed.
- I don't do speedwork that often nor do I lift.
- When I do, I prefer this to be slower than 7:00 minute pace because a faster pace gives me an upset stomach after about 5 miles of it and
- Even if I do run faster, I don't like running less than 800m when running intervals because of a tendency to strain my hamstrings or hips.
Does this affect performance in ultras?
Lydiard training can be a lot like ultras yet Lydiard looked at long runs as a way to train for speed. Is it possible that the reverse is true? If one practices recruiting all of the muscle fibers at once (running uphill all out), will that build strength which can be used in an ultra? For the element of flexibility, a longer stride and strength to support that would obviously improve one's time in an ultra. So I'll assume that it is a good idea to go in pursuit of my lost youth and try to improve my 400m or short uphill time by increasing flexibility and power.
- I'm willing to spend once a week (Monday night) running fast uphill sprints on Signal Hill. Back in the day, I could only manage one or two of these per workout and I could only manage one tonight.
- Start working at hurdle stretches. These are the most painful stretch I can remember (probably why I haven't done them for years). Also, I remember that I used to cheat at them by letting the fore leg roll out so I'll watch that.
- In addition, I probably need to do some hip stretches. Since my schedule is tight on Tue and Thu, I'll plan to do these on MWF and weekends.
Sunday, March 1, 2009
Team Runners High workout - 6x800 (and commute)
5.25 on the track under 7:30 pace. Was supposed to have been 8 miles but left quad tightened up
|2/28/2009||14||Whittier Hills - tough (hot)|
|3/1/2009||18||Rincon-Red Box Road|
I had a diversion for a couple of months including being a race director on 2/21 but now I'm back and building up my miles. So I'll be building the Thursday night track workout back to 16 miles over the next month or so. Also, my weekend miles should increase. I plan to alternate my weekend runs between trails with some vertical (like this week) and long road runs (next week).