tag:blogger.com,1999:blog-154018382024-03-07T01:32:22.089-07:00Mountain Running and HikingMoving in the great outdoors.Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.comBlogger106125tag:blogger.com,1999:blog-15401838.post-91969220750091549592018-03-13T08:02:00.000-06:002020-03-27T15:18:11.289-06:00Just off Hiawatha Highway.<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVHY36auR9leIAKXXdQSkr5WPRg4MbpTcuhhpX3qd1VOrfwsdclntR6xTOzjhfKN8YCqEAnUn4lN8-6daukNGf-bx48ZNYInX5K_7-NW0y2ssFkN-_zGS_mHda2e5chGs7gjDgGA/s1600/Two-signs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVHY36auR9leIAKXXdQSkr5WPRg4MbpTcuhhpX3qd1VOrfwsdclntR6xTOzjhfKN8YCqEAnUn4lN8-6daukNGf-bx48ZNYInX5K_7-NW0y2ssFkN-_zGS_mHda2e5chGs7gjDgGA/s640/Two-signs.jpg" width="640" /></a></div>
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Running through Red Feather Village, I'm reading the map carefully as I explore the area for
the first time. I come to Illy Lane. Wanting to venture off the one-lane
winding dirt road known affectionately as a “highway,” I see Illy connects
with another part of the village, to the north</div>
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Off I go.</div>
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Within yards I encounter another sign. “Elf Lane,” it
reads. Well, which is it: Illy Lane or Elf Lane? Have I misread the simple hand-drawn map I carry? It's easy to get lost in running through a heavily forested area. </div>
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And what does this cryptic text mean? Are there summer cabins along this road? </div>
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Then I see.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR9aqRhWR2W4dwl8wqOtrCWKG5NadS6Vk5agCXlLw1Uxrvqqgye4w26fW52_jEUpZvAC6eU3WlSqUWn3b9m6hDRiMgeiR60DFFvQ5Aaq7eCX9zT21E85j8daIBWBrnYc1YD1F08Q/s1600/Peekaboo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1500" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR9aqRhWR2W4dwl8wqOtrCWKG5NadS6Vk5agCXlLw1Uxrvqqgye4w26fW52_jEUpZvAC6eU3WlSqUWn3b9m6hDRiMgeiR60DFFvQ5Aaq7eCX9zT21E85j8daIBWBrnYc1YD1F08Q/s400/Peekaboo.jpg" width="320" /></a></div>
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Illy Lane <i>is </i>Elf Lane. </div>
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<br /></div>
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<br /></div>
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For a full quarter of a mile, the Elves have taken over.
High in trees, low under outcroppings, peering over the tops of boulders,
hiding behind bushes.</div>
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<br /></div>
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They’re countless. And they're everywhere.</div>
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</div>
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<br />Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-87740401070517512422018-03-12T07:45:00.000-06:002018-03-12T07:58:09.018-06:00Hiking: Red Feather Village to Home Base. 10 miles.<!--[if gte mso 9]><xml>
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<i>Like all runners, mostly I move in the lane facing
traffic.</i></div>
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<i>The road here has a noticeable crown, for snow management in the winter. With endurance walking I
switch sides periodically to avoid the constant strain on my ankles and knees
of leaning one way.</i></div>
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<br />
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Here's the first step in training for what may become a 50-mile
hike.</div>
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<br /></div>
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May become. We shall see.</div>
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<br /></div>
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Malachi has shared the <a href="https://www.artofmanliness.com/2017/05/24/take-trjfk-50-mile-challenge/" target="_blank">Teddy Roosevelt / John F Kennedy Challenge</a> with me: 50 miles in under 20 hours.</div>
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<br /></div>
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The distance is one challenge. The 20 hours makes it a
true challenge—limited resting. It’s like the original ultramarathon, but
without other competitors. Just you and your body.</div>
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<br /></div>
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Not only has he shared the challenge, he’s actually made
a serious effort at doing it himself. Per the challenge itself, without
preparation—just go out and walk. In a terrific effort, he covered about 37
miles, losing time as injury and pain caught up with him.</div>
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<br /></div>
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I’m unwilling to do the <i>without preparation</i> part. At my age
and with the learnings of 30 years of running, I know a deal-breaker when I see
one. Teddy Roosevelt was a raving hyperactive fitness buff. The Kennedys were known for their competitive, sports-focused activity level. And if pictures of Bobby Kennedy when he finished this adventure can be trusted, it pretty much wiped him out.</div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitA2Ag90yOSdTut_W403HWqwwwV2Tlprvk71ixPtyfgX7j9FQhGs9CqGy4WXSWNSCjpcUkwHm6rLYd4aKL99-7ldm-6LLRQfYwRWMIfXXCokl-ZkE9SEJJ9iPhhvibysksIyeaBQ/s1600/Bend-at-the-Elk-Ranch.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1500" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitA2Ag90yOSdTut_W403HWqwwwV2Tlprvk71ixPtyfgX7j9FQhGs9CqGy4WXSWNSCjpcUkwHm6rLYd4aKL99-7ldm-6LLRQfYwRWMIfXXCokl-ZkE9SEJJ9iPhhvibysksIyeaBQ/s320/Bend-at-the-Elk-Ranch.jpg" width="320" /></a></div>
<div class="MsoNoSpacing">
Today I did the ten miles in 2:45, which is a pace of
16:18 per mile, a bit more than 3.5 mph. </div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
50 miles at this pace it would take about 14
hours, 15 minutes.</div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
But it’s unlikely I can do it at this pace.</div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
My hike today was all downhill, over 1000 ft across the
ten miles. <span style="mso-spacerun: yes;"> </span>And what I can do for ten
miles I can’t sustain for 50.</div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
Yet.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTHFX-AZ_mTikCgPGLknlbr5EdD_SEwSoF84jzDZgXscLZnka-PQzwMfh_NEaSratIMmqogT9DaOLeFh6f2co4IwTyuAIzqHq9jTatYekbINlU2V4zpVbzFrnUktjkWaKtMlU2DQ/s1600/Route-Map-RFL-to-396.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="951" data-original-width="1600" height="379" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTHFX-AZ_mTikCgPGLknlbr5EdD_SEwSoF84jzDZgXscLZnka-PQzwMfh_NEaSratIMmqogT9DaOLeFh6f2co4IwTyuAIzqHq9jTatYekbINlU2V4zpVbzFrnUktjkWaKtMlU2DQ/s640/Route-Map-RFL-to-396.jpg" width="640" /></a></div>
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Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-1413656745656349462018-02-25T07:17:00.001-07:002018-02-25T07:17:53.352-07:00A New Running World.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs5oHVCSrBPnWOaX4Der-MEBD3oA4Ou5tb2OOxK_KMnqRYFEU-CQF_vIVB88RMGjyvPPGaQDvKb8vdIE1jA9i1w_RfoUl37_u-hiuD4WN-blioizZzqmnOtTbyYQ1eD-LbchluzA/s1600/Red-Feather-this-way.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs5oHVCSrBPnWOaX4Der-MEBD3oA4Ou5tb2OOxK_KMnqRYFEU-CQF_vIVB88RMGjyvPPGaQDvKb8vdIE1jA9i1w_RfoUl37_u-hiuD4WN-blioizZzqmnOtTbyYQ1eD-LbchluzA/s400/Red-Feather-this-way.jpg" width="400" /></a></div>
My life and my energies are nourished by being close to nature, with plenty of time for silence and uninterrupted experiences. As I've grown older I've realized how important it is for me to take things at my own pace, or at whatever pace they naturally unfold.<br />
<br />
As I've recognized for years, time and deadlines are the great stress factors in my life. Without that dimension, most experiences are adventures to be explored, savored, allowed to wash over me.<br />
<br />
Life in Boulder County is moving in a direction that allows less and less of that introspective opportunity. It's a beautiful, exciting place to live and visit, and I'm not alone in watching it being loved to death.<br />
<br />
Our new home is in the far north of Colorado, 35 miles northwest of Fort Collins, not far from the village of<a href="https://en.wikipedia.org/wiki/Red_Feather_Lakes,_Colorado" target="_blank"> Red Feather Lakes</a>.<br />
<br />
Here are some images from my inaugural run around the central area.<br />
<br />
I've taken a break from running for a few months, partly with the demands of moving our residence and research center, partly to give my knees a rest.<br />
<br />
In 25 years of running, like all runners I've had a variety of injuries, aches, and pains develop and require attention. When I did the City of Oaks Marathon I experienced my first knee pains, after a five-mile uphill stretch about mile 18. It quieted down with rest, and only occasionally has flared since that time.<br />
<br />
Then last year it began talking to me again, always after an uphill stretch or a lot of stair-climbing.<br />
<br />
Now I'm back on the roads and trails, knee strong. My cardio conditioning has remained remarkably strong, with not nearly as much deterioration as I had anticipated.<br />
<br />
I'm at 12 miles per week, aiming to build back to 20-25 miles per week, my ideal schedule. Though I'm also throwing into the deal more hiking, with weekly mileage right now about 15.<br />
<br />
Hiking? One of my sons has discovered the <a href="https://www.artofmanliness.com/2017/05/24/take-trjfk-50-mile-challenge/" target="_blank">Teddy Roosevelt/JFK 50-mile Hike Challenge</a>, and I'm hooked on the idea. 50 miles in 20 hours. (Another son puts in the added spec of carrying a 50-lb pack, but that's another story, one I'm not so hooked on.)Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-46788165740714751992016-10-18T15:59:00.000-06:002016-10-18T16:00:44.232-06:00California running.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix1fuZaMncryTSpUq4a37MncLfVW6vuPLGPloCv6Lbs7Ds3eTcQfDgQG6WcgInoujWBTGr_qoxU0hIhzYC1aerX5e_4wF9Sk5mF5htQk9P0PL3sLlmNm54Z_hUdNek36gfW5Uorg/s1600/Aerial.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="315" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix1fuZaMncryTSpUq4a37MncLfVW6vuPLGPloCv6Lbs7Ds3eTcQfDgQG6WcgInoujWBTGr_qoxU0hIhzYC1aerX5e_4wF9Sk5mF5htQk9P0PL3sLlmNm54Z_hUdNek36gfW5Uorg/s640/Aerial.jpg" width="640" /></a></div>
<br />
Staying a few days in a campsite outside Escondido, California--30 miles northeast of San Diego--I had thought a trail run would be fun.<br />
<br />
Though we were in a rural area up a nearby drainage basin, the drought means there's been no actual drainage for years now. It was crispy dry, not just there but in the entire southern California area.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGSps6xZuN-IuK95-8yGhyQ8P01kaR62A0smvQT1402tukfUel8vIssacY1Uff9HHbpCASoVDkG7WI4YCTUgwke01Z9FLsPyzXcbN42YEkOsZRGG3KqokD9vBi9TQ7ObTKsp0H8Q/s1600/Greenway-path.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGSps6xZuN-IuK95-8yGhyQ8P01kaR62A0smvQT1402tukfUel8vIssacY1Uff9HHbpCASoVDkG7WI4YCTUgwke01Z9FLsPyzXcbN42YEkOsZRGG3KqokD9vBi9TQ7ObTKsp0H8Q/s320/Greenway-path.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Flood control in Escondido, with bicycle path.</i></td></tr>
</tbody></table>
The larger obstacle to a trail run in the area is that there are no real trails, at least that I could locate. <br />
The mountain terrain is abrupt--steep, rocky grades escalate immediately from flatlands. Nobody hikes the mountains. Nobody.<br />
<br />
And where we were staying, the only thing remotely resembling common space is street and highway. I found one city park--a five-acre arboretum, surrounded by freeway and parkway. For a five-mile run, less than desirable.<br />
<br />
So I took off through the neighborhoods surrounding the gym. I enjoy seeing how people live in their spaces. One observation: a good measure of a family's economic well-being is where there home is along the transition spectrum, from green lawns to xeriscape. In Escondido there are a lot of bare dirt yards.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGxQJkzK9YV-xQyowMF0FQS2N7W_2YXAsTguvcIXXnQ9B_yu6iG6nvjW6hyphenhyphenDk-UdmsBRksGkNsqNcTKcmRDiqAmnYHlwdgeRIVif_K0CsRY0qKH9FDskzlhyGqiFIZ-d515Zv3yw/s1600/Boulder-Greenway.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGxQJkzK9YV-xQyowMF0FQS2N7W_2YXAsTguvcIXXnQ9B_yu6iG6nvjW6hyphenhyphenDk-UdmsBRksGkNsqNcTKcmRDiqAmnYHlwdgeRIVif_K0CsRY0qKH9FDskzlhyGqiFIZ-d515Zv3yw/s400/Boulder-Greenway.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Flood control in Boulder, with bicycle path.</i></td></tr>
</tbody></table>
<br />Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-15612404107022904162015-11-20T16:25:00.002-07:002015-11-20T16:25:10.312-07:00Running and writing.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibLnNQjXNPru5duzmERZDtYiCxV3_Sg7vNJi32FZX_ANiKs4xxP4xVHy1LrmLQnC5sraXsT5B0HJM2iVioZKsmUKwymIbsda9SKfuKnSZFLM9WLee7ghU7udY8_Oue6APyqnFhyQ/s1600/Runner.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibLnNQjXNPru5duzmERZDtYiCxV3_Sg7vNJi32FZX_ANiKs4xxP4xVHy1LrmLQnC5sraXsT5B0HJM2iVioZKsmUKwymIbsda9SKfuKnSZFLM9WLee7ghU7udY8_Oue6APyqnFhyQ/s400/Runner.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Photo credit: Toby Melville/Reuters</i></td></tr>
</tbody></table>
I've known for a long time that hiking and running open up new ways of thinking for me. In times when I'm chewing on an idea I can find myself going over the same ground again and again, in repeating circular fashion. If I grab a pencil too soon the idea stays in its rudimentary form. A bare skeleton.<br />
<br />
But if I go for a run, or for a hike in the forest, the idea elaborates itself. With each step I find more than my physical self moving forward. Before long my thinking has moved into new territory, found new linkages, discovered more applications, uncovered new memories.<br />
<br />
On return I often can't stop writing, my original thought having birthed an entire way of seeing the world in new light.<br />
<br />
Other experiences in my life have taught me the connections between memory and body, but this one is particularly vivid because it's so frequent and so useful. I hadn't really given it much thought, but I've just come across an essay on other writers who are runners.<br />
<br />
From Homer's Iliad to A.E. Housman, Jonathan Swift to Louisa May Alcott, Joyce Carol Oates to Malcolm Gladwell--all runners.<br />
<br />
Here's Nick Repatrazone, writing in <a href="http://ow.ly/UUhTJ" target="_blank">the Atlantic</a>.Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-66935335367245002992015-11-02T17:12:00.003-07:002015-11-02T17:46:23.842-07:00Measured effort.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX_RiLIKFDMEPN3QdVkaRg3uKyCUBfKCdTQa4AWg2Ii6k3_B8EUxn9Bx-3Hc6odyg_NOUSCzrc5npN950tQC6lwY_fU96fjZzLQvo_46PFtYlUCP62X2CGR-RUcUWgyjA1q_fthg/s1600/Trail_2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX_RiLIKFDMEPN3QdVkaRg3uKyCUBfKCdTQa4AWg2Ii6k3_B8EUxn9Bx-3Hc6odyg_NOUSCzrc5npN950tQC6lwY_fU96fjZzLQvo_46PFtYlUCP62X2CGR-RUcUWgyjA1q_fthg/s640/Trail_2.jpg" width="512" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Boulder Creek Path at the site of the narrow-gauge bridge.</i></td></tr>
</tbody></table>
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</div>
After about 12 weeks of busyness, fatigue and resting, I return to my Tuesday/Thursday/Saturday running regimen. Knowing I've lost both cardio and muscular strength and conditioning, I've been cautious about easing back in, not wanting to overdo it and set things back by stressing my now 70-year-old system.<br />
<br />
In thinking about it I recall the <a href="http://www.hsph.harvard.edu/nutritionsource/borg-scale/" target="_blank">Borg Scale of Perceived Exertion</a>, a way for a person to think about how hard he/she is working/exercising. It's hard for me to imagine I haven't yet journaled my thoughts on this, as much as I have thought about it and incorporated it into my workouts. But a search of past blog entries fails to show any evidence.<br />
<br />
I first began thinking about this concept when I was running a section of the Switzerland Trail railroad right-of-way in February. For many weeks in a row I'd been on the groomed trails in the Boulder area, what we in the mountain community call the flatlands, elevation 5600 ft.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQnnP18PaSHa7v2hRrVUZXmZAAUVb-JS2uE6CBnhKdDXPew4eGSaiRF2VVWVrqqevURgyq9atVaXNzJPEkzGqWu1RMlb7akwg1qoucwG_2EhPn5Yx8RZr4_BZ-FKi3KxWBYDFSqA/s1600/Autumn-leaf_2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQnnP18PaSHa7v2hRrVUZXmZAAUVb-JS2uE6CBnhKdDXPew4eGSaiRF2VVWVrqqevURgyq9atVaXNzJPEkzGqWu1RMlb7akwg1qoucwG_2EhPn5Yx8RZr4_BZ-FKi3KxWBYDFSqA/s320/Autumn-leaf_2.jpg" width="256" /></a>On this winter Saturday I was panting like a race horse, moving slow, my feet feeling like lead. What the heck was going on? So I began paying attention. Well, I was running into a steady headwind. A 15° headwind. At elevation 8800 feet. Over an irregular cobblestone surface. Uphill, for three miles. Ohhhh.<br />
<br />
This was a wakeup call for me.<br />
<br />
At another time in my life--actually, for all my life--I'd not had to pay that much attention to conditions. I just ran. With age and the development of my own unique combination of health issues, I've acquired some limitations.<br />
<br />
In response I've developed my own version of the Borg scale. I've come up with the range of issues that require additional exertion, and I've been incorporating them in a measured and conscious way to my running, titrating the stress levels according to what it feels like my systems are ready for.<br />
<br />
Within the context of however I assess my current state of conditioning, the exertion factors are (in no particular order).<br />
<ul>
<li>Distance of run</li>
<li>Duration of run</li>
<li>Ambient temperature--above or below 45° to 70°</li>
<li>Wind</li>
<li>Precipitation </li>
<li>Elevation</li>
<li>Terrain</li>
<li>Running surface</li>
<li>State of hydration, nutrition, rest </li>
</ul>
In my more OCD moods I've sometimes thought of using point values with the factors, in some additive or even multiplicative fashion, but that's carrying it too far. I know I'd never follow through on any systematic way, once the system was designed.<br />
<br />
For a long time this system has kept me relatively free of injury, and more importantly for me, kept my runs fun and invigorating. When I'm feeling tough I can take on extra challenges; when I'm feeling less tough I can measure them out more judiciously.<br />
<br />
I like to think of this as a product of the wisdom of age. I'd prefer to not think of it as a reflection of wimpdom.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh29DaD49J2fPAevCQYb2lRbLyxwjtC14UbtY5xXxlgnl8ysNT13yjc5-t8jHIdmgXoLsQXbLIzHmFxkdAGPgQRh_nZAFgDG8oRMPQNFMmTyfJQtvM_jY4CFtIXfQqIu2RKkZwnXQ/s1600/Falls_2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh29DaD49J2fPAevCQYb2lRbLyxwjtC14UbtY5xXxlgnl8ysNT13yjc5-t8jHIdmgXoLsQXbLIzHmFxkdAGPgQRh_nZAFgDG8oRMPQNFMmTyfJQtvM_jY4CFtIXfQqIu2RKkZwnXQ/s400/Falls_2.jpg" width="298" /></a></div>
Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-40922870140552250732014-12-30T22:21:00.003-07:002014-12-30T22:24:38.972-07:00Going out Fast. Or slow.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh05-HRy9afGsBtPhq78dhyKBZzrio9bv4B9EfFzyY3cgvNYdimkLTFtwmdaOTir2Y35P1inQusVLIXoFVjLxlLy8mPnU67UxXHSEHGe_VBbanK7v-HyuZf7aXR9DYDMl0V2ifPSg/s1600/ru157773-copy.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh05-HRy9afGsBtPhq78dhyKBZzrio9bv4B9EfFzyY3cgvNYdimkLTFtwmdaOTir2Y35P1inQusVLIXoFVjLxlLy8mPnU67UxXHSEHGe_VBbanK7v-HyuZf7aXR9DYDMl0V2ifPSg/s1600/ru157773-copy.jpg" height="640" width="361" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Shared by a runner who calls this <a href="http://shinianen.blogspot.com/2013/11/my-nemeses.html" target="_blank">her nemesis</a>. Love her humor.</td></tr>
</tbody></table>
There was a time I could pretty much take off running right out of the locker room or truck door. My first mile or so would be a bit slower at a given heart rate, but it wasn't anything that really called attention to itself.<br />
<br />
For the past year I've noticed a distinct change: my first hundred yards or so are just downright painful, and the first couple of miles I feel like I'm running dressed in armor. Along about mile 2 everything settles in, my breathing becomes easier, my pace picks up at a stable HR.<br />
<br />
Along with other changes I see as time goes by, I've quietly filed it away as Well, this is what happens as a runner moves into another decade of life.<br />
<br />
I learn from my own experience, but what I learn is always richer and more complex when I stay open to the learnings of others who share. In this week's posting at Sweat Science, Alex Hutchinson reports on a recently published study exploring <a href="http://www.runnersworld.com/workouts/all-out-intervals" target="_blank">pacing of workout sessions</a>. <br />
<br />
Of particular interest to me was his offhanded reference to <i>oxygen kinetics</i>.<br />
<br />
That's where my research curiosity kicked in.<br />
<br />
<a href="http://fellrnr.com/wiki/VO2_Kinetics" target="_blank">Jonathan Savage</a>, a software-engineer runner with a most informative blog, explains it as <i>the time it takes for oxygen delivery to respond to the demands of exercise.</i> Here's his elegant graphic:<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqbcpuMgpsVaSV1gnlRC7vrauAzY-uWeZHq9BQj7b8Gi898vty-kRDSLBMJOKMSL9ec7EnLjV_Og7EmFARnob_w-JDm95Cp5zEC4Bn4WhZMDfnPu9ORf4tn2KoAtbRmzAF3591qQ/s1600/vo2+kinetics.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqbcpuMgpsVaSV1gnlRC7vrauAzY-uWeZHq9BQj7b8Gi898vty-kRDSLBMJOKMSL9ec7EnLjV_Og7EmFARnob_w-JDm95Cp5zEC4Bn4WhZMDfnPu9ORf4tn2KoAtbRmzAF3591qQ/s1600/vo2+kinetics.jpg" height="250" width="400" /></a></div>
Now that I've got a name for my experience, it's an easy search, vo2 kinetics and age, and quickly any number of links show up. The short version?<br />
<br />
<a href="http://ep.physoc.org/content/84/4/747.full.pdf" target="_blank">Oxygen Update Kinetics of Older Humans are Slowed With Age</a>.<br />
<br />
As with every other age-related effect, I can choose to succumb to the reality, or I can work more systematically and with more purpose on my level of conditioning.<br />
<br />
And I'll no doubt do some of each, depending on what else is going on in my life or the world. Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com1tag:blogger.com,1999:blog-15401838.post-63399087072754170692014-10-29T14:32:00.000-06:002014-10-29T14:32:02.864-06:00Still running, still learning, still in the fresh air.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDD05C6y7Hf83iieHGuqPCEycbxnDtpxU6lFu4ffJu279CnrcVJOrpIRxAUbqxHi1a1o4YDCoRa_3FSI4B_EP9kNo2LueJnApz7cL8GzCHVOIcD7voDWPQNWO9TaljhQoXb_Kzlw/s1600/N+Boulder+Ranch.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDD05C6y7Hf83iieHGuqPCEycbxnDtpxU6lFu4ffJu279CnrcVJOrpIRxAUbqxHi1a1o4YDCoRa_3FSI4B_EP9kNo2LueJnApz7cL8GzCHVOIcD7voDWPQNWO9TaljhQoXb_Kzlw/s1600/N+Boulder+Ranch.jpg" height="361" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>North Boulder Ranch, October 2014.</i></td></tr>
</tbody></table>
A while since an entry, but my habits persist.<br />
<br />
Eighteen to 20 miles a week, Tuesday, Thursday, Saturday, never the same route twice in a row.Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com1tag:blogger.com,1999:blog-15401838.post-45046179558467165432014-05-08T09:08:00.003-06:002014-05-08T09:48:15.281-06:00Urban trail run.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgccVPO0mxHIovlAOQ5M0B6yhhFOPxr8YkLKgw9Bih5c4WzWn3QkD84sh8KW66pxaIrcpMiU1d1pzOjLgJrtQZ9ejlYSc4GFTosAXOCzabdvLc1YBD3-53hIf2D7NAc8BCLtfHahg/s1600/garden+lane.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgccVPO0mxHIovlAOQ5M0B6yhhFOPxr8YkLKgw9Bih5c4WzWn3QkD84sh8KW66pxaIrcpMiU1d1pzOjLgJrtQZ9ejlYSc4GFTosAXOCzabdvLc1YBD3-53hIf2D7NAc8BCLtfHahg/s1600/garden+lane.jpg" height="400" width="296" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Under a springtime sky.</i></td></tr>
</tbody></table>
With the changing of the season, trail running has been on my mind. While the athletic activity in running is rewarding to me, at heart I run to be outside enjoying this beautiful world we've been given. On my off-days from running I hike and I bike. It's all sweet.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpVEByqfKBIcGWPN8vHg8cGD7wcQc761dHVWPqtUjj5hnFZEwcDC0mhthIyccRmB_cm_Jazf5ZRrL7vozijCitcFyy6j4xejp4Jkp_hDTq9YSSEcaS-Ka_vO7FGOui4uHNlx7q8A/s1600/bouldergreenwayscityofboulderwebsite.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpVEByqfKBIcGWPN8vHg8cGD7wcQc761dHVWPqtUjj5hnFZEwcDC0mhthIyccRmB_cm_Jazf5ZRrL7vozijCitcFyy6j4xejp4Jkp_hDTq9YSSEcaS-Ka_vO7FGOui4uHNlx7q8A/s1600/bouldergreenwayscityofboulderwebsite.jpeg" height="320" width="132" /></a>(I've been known to use a treadmill in recuperation phases from injuries. The running part of it feels good, the sweat is just as delicious, the breathing is invigorating. But it doesn't touch my soul.)<br />
<br />
Often in the lowlands of Boulder Valley (elevation 5600 feet or so) I'll run neighborhoods and enjoy the landscaping, the <a href="http://ned-runner.blogspot.com/2014/03/late-winter-2014.html" target="_blank">university campus</a> for the architecture and landscaping, the foothills for the grasses and trees and rocks and creeks--the landscaping. And of course the <a href="https://bouldercolorado.gov/osmp/basic-trail-information" target="_blank">creek path system</a>, all a carefully designed natural landscape. No matter where I run in my area here, the air and the humidity are comfortable and comforting.<br />
<br />
This week, still easing back into a full distance regimen after the transition of working conditions, I did the garden landscaping at the <a href="http://www.growinggardens.org/hawthorn-garden" target="_blank">Hawthorn Community Garden</a>. With our garden at elevation still in early formative stages for the season I found encouragement and inspiration by seeing spring coming in in the valley. The fragrance of the grasses and the soils gave me energy to my fingertips. People are so clever in the way they lay out their plots of land, and as a community garden the variety is truly a work of art.<br />
<br />
The loop around the garden space is about a mile, maybe a bit less--my gps was uncharged so I ran free of monitoring. Easy, flat, alternating surfaces of asphalt, gravel, woodchips, it was a splendid way to spend an hour or so.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmGJxYEv0jYYrRBqj-yhdQF_VVACZDMd9yQrNdFYOJoIWtPNOdG1-Nk9V7SAOKe7nGd8aFzdrTK3t5K6V-hY5F7ele-3AqHDlTS6zmhohIT2ITXkOtjayVSIwl0rr8n6RV3uEieA/s1600/soil+ready.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmGJxYEv0jYYrRBqj-yhdQF_VVACZDMd9yQrNdFYOJoIWtPNOdG1-Nk9V7SAOKe7nGd8aFzdrTK3t5K6V-hY5F7ele-3AqHDlTS6zmhohIT2ITXkOtjayVSIwl0rr8n6RV3uEieA/s1600/soil+ready.jpg" height="476" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Breathing. Waiting.</i></td></tr>
</tbody></table>
As I return to running I find my cardio and my skeleto-muscular system about at about equal levels of readiness, with a slight edge for better cardio conditioning. Last week I did a 4-mile run, easily within breath and HR target range, but felt a twinge of tenderness in my right knee the last half-mile or so. I kept my run today to 3 miles. It all felt great.Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com1tag:blogger.com,1999:blog-15401838.post-54217606551339701812014-04-30T19:48:00.001-06:002014-04-30T19:53:59.915-06:00Springtime in the Indian Peaks.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6r3_dGJ7WmPraGcsz784VgqvkLSbGyFx9kT_bQ9IVgeF9wvgzUVPj6YS5Sclga-NwyYk6YjygoKp644PV-vvYAzq7m6y5M9AZtktBSjElS1QmbCK7j5flN-ytaZkp6uo6Qeiacg/s1600/Natl+Forest+Trail.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6r3_dGJ7WmPraGcsz784VgqvkLSbGyFx9kT_bQ9IVgeF9wvgzUVPj6YS5Sclga-NwyYk6YjygoKp644PV-vvYAzq7m6y5M9AZtktBSjElS1QmbCK7j5flN-ytaZkp6uo6Qeiacg/s1600/Natl+Forest+Trail.jpg" height="476" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Shadow reading the news.</i></td></tr>
</tbody></table>
<br />
Despite other changes in my daily life with my decision to invest
full-time energies into my <a href="http://www.switzerlandtrail.org/" target="_blank">historic preservation work</a>, my running
routine continues to be Tuesday/Thursday/Saturday. That has served me
well for 15 years or so, I enjoy it, and it's become an important part
of my week.<br />
<br />
For cross training on other days, I often bike in the warmer weather. In the cooler weather it's hiking or snowshoeing.<br />
<br />
Outside
my back door in the <a href="http://www.mountainphotography.com/gallery/front-range/" target="_blank">Indian Peaks</a> region of the Colorado Rocky Mountains
I step directly onto a trail system that weaves around some sections of
the vast <a href="http://sangres.com/colorado/national-forests/arapaho/index.htm" target="_blank">Roosevelt National Forest</a>. For hiking it is incomparable. For
running less so, for reasons I've noted <a href="http://ned-runner.blogspot.com/2014/04/mountain-walker.html" target="_blank">elsewhere</a>.<br />
<br />
Moving
into terrain further from home in the forest, this week I've discovered
an entirely new network of trails to explore. They really are
beautiful, and quite a bit of the network is trail that could be
runnable, by which I mean it could allow me to do more than stay upright
on rough terrain. Like, look around.<br />
<br />
Here's a sample of it today, with my hiking / running companion reading her news along the way.<br />
<br />
About a mile and a half into the hike today I had very good news myself.
Springtime has officially arrived in our part of the forest.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO6FX37Im1Wfho067iNBRehjHpMGSlkPiKgiViYj-sOwe4PXAcxaDbI47fo7R-12w5oc4WUEl0ns4miyxeiJjAEYJmW71J68HTtjsb4cMDm8LURHJPImdqo5TcAqfjOsjstj7f9Q/s1600/Pasque+Flowers+04.30.14.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO6FX37Im1Wfho067iNBRehjHpMGSlkPiKgiViYj-sOwe4PXAcxaDbI47fo7R-12w5oc4WUEl0ns4miyxeiJjAEYJmW71J68HTtjsb4cMDm8LURHJPImdqo5TcAqfjOsjstj7f9Q/s1600/Pasque+Flowers+04.30.14.jpg" height="400" width="285" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Pasque Flowers, 04.30.14</i></td></tr>
</tbody></table>
Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-76103851064934754232014-04-23T10:26:00.001-06:002014-04-24T11:47:43.269-06:00Mountain Hiker.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEkYGzogCA0hjqH7fgin1ZLBG1ojls-ybi54C8wGAyXUpcS303d896jnu9YE8UiiDKqwdD6-knXfE55SnF7NGamR6lRSeRDIoxpv7ufuComOjXgnIvarF4cawxaFOC47Jn23oxTg/s1600/forest+trail.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEkYGzogCA0hjqH7fgin1ZLBG1ojls-ybi54C8wGAyXUpcS303d896jnu9YE8UiiDKqwdD6-knXfE55SnF7NGamR6lRSeRDIoxpv7ufuComOjXgnIvarF4cawxaFOC47Jn23oxTg/s1600/forest+trail.jpg" height="297" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.fs.usda.gov/recarea/arp/recreation/ohv/recarea/?recid=28206&actid=50" target="_blank">Roosevelt National Forest, Colorado.</a></td></tr>
</tbody></table>
Though it's fun to post a good time on an event, and though good event times give me validating feedback for sustained, intelligent training and effort, I can't say I run primarily for speed. Were it so, I'd have arrived at different conclusions from exploring the <a href="http://ned-runner.blogspot.com/2013/04/run-less-run-faster-follow-up.html" target="_blank">Run Less Run Faster</a> model.<br />
<br />
No, what I come back to again and again is that I run to be outside, to breathe the fresh air, to soak in the glory of this beautiful world. Running simply helps me explore more territory than walking.<br />
<br />
<div style="text-align: left;">
</div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7hWU72HXUT8lbtwo7c58T9hwUZ0p-ZU2pZoyFKWRUIWYzG8HqyZON0E1k9yy5ouEKowF8DX7nyE1L2OGl9V4_AXXtqAht37UX5TJMHmjUxIA6mUubInh-zihuv7yQ8engrqricg/s1600/rocky+mountain+maple.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7hWU72HXUT8lbtwo7c58T9hwUZ0p-ZU2pZoyFKWRUIWYzG8HqyZON0E1k9yy5ouEKowF8DX7nyE1L2OGl9V4_AXXtqAht37UX5TJMHmjUxIA6mUubInh-zihuv7yQ8engrqricg/s1600/rocky+mountain+maple.jpg" height="138" width="200" /></a>At the same time, often Less is More. As much as I enjoy running, love the rhythm, the chugachug breathing, the feel of muscles moving and feet pounding, I admit to some frustration when I'm on a mountain trail--which is of course my favorite running. The frustration comes from the focus required to stay upright without twisting an ankle. Trails are, after all and by definition, unfinished surfaces. In the Rocky Mountains, that means they are rocky.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw5Gfid0ulHWm2l-wLSndzoDHuQyxz7nz04-Rrumd6qNnRY5SKvh73iD1UaHUITNzWqC2gd2NGzvGyurAvCpCyQtSjNB_no-9cljiNQUBSDLKx3O7zh-eTRrjWOcBDiJDYipJnwQ/s1600/rollingcreek1.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw5Gfid0ulHWm2l-wLSndzoDHuQyxz7nz04-Rrumd6qNnRY5SKvh73iD1UaHUITNzWqC2gd2NGzvGyurAvCpCyQtSjNB_no-9cljiNQUBSDLKx3O7zh-eTRrjWOcBDiJDYipJnwQ/s1600/rollingcreek1.jpg" height="400" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rolling Creek, <a href="http://www.thetrailgirl.com/2013/08/14/caribou-ranch/" target="_blank">Julie Kruger</a>.</td></tr>
</tbody></table>
So when I run I watch the trail. At the same time, as a runner I'm scanning my body, my breathing, monitoring my effort. While I'm moving I miss out on perhaps 80% of the beautiful world I've immersed myself in.<br />
<br />
As one of countless examples, at <a href="http://www.bouldercounty.org/os/parks/pages/caribouranch.aspx" target="_blank">Caribou Ranch Open Space </a>there is a segment where I am acutely aware<br />
of this challenge. The east loop returning to the DeLonde Ranch from Bluebird Mine parallels the North Boulder Creek as it cascades down from the <a href="http://www.everseradio.com/wp-content/uploads/2012/02/arapaho_glacier.jpg" target="_blank">Arapahoe Glacier</a> and the <a href="http://bcn.boulder.co.us/basin/waterworks/watersheds.html" target="_blank">City of Boulder watershed.</a> The trail follows a gracefully curving contour snaking gently downhill, through scattered chokecherry and rocky mountain maple trees, under magnificent ponderosa pines. The fragrance is heavenly. Beautiful.<br />
<br />
But not for a runner. Treacherous is the word that comes to mind. Dance lightly, attentively, through and between and over the tops of scattered boulders. Run like the water of the stream. The entire distance. Take your choice, if you're a runner: enjoy the scenery, or enjoy the run. On any given run, you'll discover quickly which one you want to do.<br />
<br />
All of this is prelude to what I'm saying today: on my cross-training days I've been truly loving hiking in these glorious mountains and forests.<br />
<br />
Less speed = More awareness.<br />
<br />
Pretty good tradeoff when you live in paradise.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOl4QA89i7Zt4VSK9cxSuqWkhMMX749HeNAKcGweR8CGBnzpSsbGCVwJBhntAB-aOf3ETVgwNR_RgNiBHW1B1Nmk3N8wYqULu162o4SSp-fWSzmYmBqXrjr7JyEedypmXy8-LhBw/s1600/Roosevelt+National+Forest.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOl4QA89i7Zt4VSK9cxSuqWkhMMX749HeNAKcGweR8CGBnzpSsbGCVwJBhntAB-aOf3ETVgwNR_RgNiBHW1B1Nmk3N8wYqULu162o4SSp-fWSzmYmBqXrjr7JyEedypmXy8-LhBw/s1600/Roosevelt+National+Forest.jpg" height="424" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Comanche Peak, <a href="http://www.panoramio.com/user/4469517" target="_blank">Tom Fischer.</a></td></tr>
</tbody></table>
Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-54876232426629702942014-03-21T16:20:00.001-06:002014-03-24T09:49:22.981-06:00First day of Spring, 2014.Continuing to ease my way back into full running, I'm doing 10 miles this week. It feels great, and to my surprise my cardio has held up reasonably well. Uphills aren't killing me. At least short ones aren't.<br />
<br />
I've decided the Training Effect is a stupid feature that is misleading and absolutely interfering with my work. I take three steps--literally: I've counted--and I'm already at 1.0, with 5.0 considered officially overtraining. Within a quarter mile of moving as slowly as I can while still running, with HR still at 55% HR max, I'm already at 3.0.<br />
<br />
So I'm only watching it for amusement, and to see if it ever becomes smart enough to serve as an aid.<br />
<br />
Otherwise I'm back at watching my pace, maintaining HR where I want it, breathing 3-2. And enjoying God's beautiful earth.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiphmcgPLBr9sNmVq4ixEBLuDLof_ybyowRnOOjr0_izXU8Q6WCuUY0CSDEVT34wnudtAXk3BKMKcQP9eUEidQx3ZLoLZ46JagZX7u3CwY9uJF7AfV2JwY_j8GUnZb9cA-ZzslWFA/s1600/Spring+2014.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiphmcgPLBr9sNmVq4ixEBLuDLof_ybyowRnOOjr0_izXU8Q6WCuUY0CSDEVT34wnudtAXk3BKMKcQP9eUEidQx3ZLoLZ46JagZX7u3CwY9uJF7AfV2JwY_j8GUnZb9cA-ZzslWFA/s1600/Spring+2014.jpg" height="320" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Ready to bloom, CU Campus Police and Parking Building.</i></td></tr>
</tbody></table>
<br />Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-44103297313372851752014-03-15T18:22:00.000-06:002014-03-25T14:00:29.680-06:00Caribou Ranch in January<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoHslJmTpQ1Lea2kTkXw3vHkNwoifhm7a7z9x2l5WuQ1f0hMsJ74MBdbEtaOxYr0U6RcQpUWE4ivJQ5qskK0qsDDjicHELAbnGwmF45PTRJHQEsZyX_MxxwsvvvWR1lPmE7_ME8w/s1600/Caribou+Ranch+barn+in+snow_M.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoHslJmTpQ1Lea2kTkXw3vHkNwoifhm7a7z9x2l5WuQ1f0hMsJ74MBdbEtaOxYr0U6RcQpUWE4ivJQ5qskK0qsDDjicHELAbnGwmF45PTRJHQEsZyX_MxxwsvvvWR1lPmE7_ME8w/s1600/Caribou+Ranch+barn+in+snow_M.jpg" height="225" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: left;">
Here's a note from a companion online journal on <a href="http://z-journal.blogspot.com/2014/03/caribou-ranch-in-january.html" target="_blank">Arts, Life and the Cosmos.</a></div>
Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-90767730700489559232014-03-15T16:49:00.005-06:002014-03-15T17:17:21.048-06:00Budd Coates, Running on AirHere's what I wrote in my review of the book on <a href="https://www.goodreads.com/review/show/882522216" target="_blank">Goodreads</a>:<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGVg0TEeq3w8ntYARY0G5xZ9CYMrlMHR1R3-f3K3AyskXn40EVBB_u594i1RzZB88uFHtDc2SneW9ZmYcDXIl9DjxzdoatUp7NofMVEw_8dzc25iHovL2mkA3QmjMjiNaPNcadIw/s1600/running+on+air.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGVg0TEeq3w8ntYARY0G5xZ9CYMrlMHR1R3-f3K3AyskXn40EVBB_u594i1RzZB88uFHtDc2SneW9ZmYcDXIl9DjxzdoatUp7NofMVEw_8dzc25iHovL2mkA3QmjMjiNaPNcadIw/s1600/running+on+air.jpg" height="400" width="266" /></a>+++++++++ If you have one good idea and you share it with the world, you've paid some of the dues you owe for your time in this world.<br />
<br />
Here's a coach that has one good idea, and it's simple, effective and not at all intuitive.<br />
<br />
<b>When you're running, with each step breathe in three times, out two.</b><br />
<br />
I
suppose if you want people to take the idea seriously you have to write
a book about it, back it up with some scientific-sounding language,
give it an historical context, elaborate on the benefits.<br />
<br />
Credit
to Budd Coates for paying attention to his own experience as a runner,
thinking it through, sharing his learning with the world. Maybe he'll
get a few bucks from selling a book about it.<br />
<br />
But as a reader, keep your expectations modest about what you might gain from reading the book. <br />
<br />
Give
the idea an honest effort for a week or so of running, long enough for
it to be built into your muscle memory, and write your own book. Be
prepared to learn, to enjoy your running in new ways, pick up your pace
with no increase in effort, expose yourself to less risk of injury.<br />
<br />
Not bad for a single idea. +++++++++<br />
<br />
I've since incorporated the technique completely and intuitively into my every run. On another post I'll go into more detail on my many observations.<br />
<br />
For now what I will say is this:<br />
<br />
<i>This idea has a permanent place in the top five things I've learned about running.</i> Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-28408686887862627262014-03-15T09:37:00.002-06:002017-01-26T23:44:22.163-07:00Breathwork 2014.In another phase of my life, exploring human consciousness, spirituality, levels of reality, I spent several years practicing a method called <a href="http://www.holotropic.com/about.shtml" target="_blank">Holotropic Breathwork</a>. Developed by Stanislov Grof, MD, and based on decades of extensive, meticulous and encyclopedic research, it represents a model of the universe that I came to respect and confidently incorporate in my life.<br />
<br />
Though I'm no longer engaged in active exploration of the same realms, I count that era of my life as being most influential in shaping the person I am today.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgjW1ohMmCobmNJuhWnzl0L2uk8TihvrgZwxMa6S33M34H5PVweg-BOrISdSBJTwH91KaccNUktRCd5qup3RmrNgH73DxocSFts3kRLT4Tl3KpoGCYSEd0PxNJRZz1U2xBWTYSDA/s1600/breathwork.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgjW1ohMmCobmNJuhWnzl0L2uk8TihvrgZwxMa6S33M34H5PVweg-BOrISdSBJTwH91KaccNUktRCd5qup3RmrNgH73DxocSFts3kRLT4Tl3KpoGCYSEd0PxNJRZz1U2xBWTYSDA/s1600/breathwork.jpg" width="320" /></a>The method has four components, one of which focuses on an intentional form of breathing. I came to understand through experience, observation, study and mentoring the central importance of the breath in far more than the elemental role it has in the chemical reaction of human metabolism. Though millenia of language usage have drained it of its connection, the latin word for breath was spiritus, and references throughout human history have made that same connection. Breath and Spirit are deeply intermingled.<br />
<br />
My family of course was well aware of my personal, professional and scientific interest in the work I was doing. Thus I was only mildly surprised last year when Morggan said in a note, "With your background of research in breathing, you might find this running technique of some interest."<br />
<br />
Attached was a link to a <a href="http://www.runnersworld.com/running-tips/running-air-breathing-technique" target="_blank">Runner's World article</a>, with an embedded video.<br />
<br />
Morggan's track record for recommendations for my interest is impeccable. He seems to know his dad. So it was no eye-opener that I did indeed find the presentation and the concept intriguing.<br />
<br />
The Runner in me also wanted to know more and to give it a try.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic6FJwpzt8AAIyGYd5dYQJdNMqrG6pQ8ahBXAigI__Sbx13q62l2R51MNp9x9zhvbhVk9tWbOPH-rVNTEoY9Fm25hOApdhX1hzKg7g2rl_WidIea-vFla-pqIaXJxyNekRUOgfXw/s1600/header.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="121" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic6FJwpzt8AAIyGYd5dYQJdNMqrG6pQ8ahBXAigI__Sbx13q62l2R51MNp9x9zhvbhVk9tWbOPH-rVNTEoY9Fm25hOApdhX1hzKg7g2rl_WidIea-vFla-pqIaXJxyNekRUOgfXw/s1600/header.jpg" width="320" /></a>For years I've been conscious of my breathing pattern when I run, feeling most comfortable and meditative with a two-in, two-out, 2-2, breathing rhythm as I move through time and space as an athlete. I also discovered fairly early that whichever foot landed on my outbreath had more force behind it, often a discernible difference. And that whatever injuries I had sustained through the years had most often occurred on that same side of my body--knee, calf, hip, etc.<br />
<br />
Thus for much of my running career I had been making a random, unsystematic practice of occasionally alternating from my habitual pattern of Right-Foot-Down-Breath-Out. I found that the moment my attention was diverted from that intentional effort, as soon as my mind drifted back to whatever zone it went to, my habitual right-footedness re-asserted itself. <br />
<br />
I was eager to explore this idea. <a href="http://ned-runner.blogspot.com/2014/03/budd-coates-running-on-air.html" target="_blank">Here's how I did it</a>.<br />
<br />Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-39467598854744038412014-03-14T10:29:00.002-06:002014-03-14T11:11:02.199-06:00Late Winter 2014.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlGWWFFDRLCPL4IYprgxcQpgHdCED42lq1flaSgnhkeMcLMdeVZk-jE6oGwxzkZJ2cj-FDYdpU9LeILtJdk5BXAYTr4HgQp9VpOezO19bWsZ701SutUMNDLW9lR07hMOGCy6vNCA/s1600/CU+Campus+late+winter+2014.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlGWWFFDRLCPL4IYprgxcQpgHdCED42lq1flaSgnhkeMcLMdeVZk-jE6oGwxzkZJ2cj-FDYdpU9LeILtJdk5BXAYTr4HgQp9VpOezO19bWsZ701SutUMNDLW9lR07hMOGCy6vNCA/s1600/CU+Campus+late+winter+2014.jpg" height="400" width="285" /></a>After a few weeks of sabbatical from running to manage some dermatology surgery I'm back in the hunt.<br />
<br />
Last autumn I upgraded my garmin GPS watch to the<a href="https://buy.garmin.com/en-US/US/into-sports/running/forerunner-910xt/prod90671.html" target="_blank"> Forerunner 910XT</a>, and only since the turn of the new year have I begun exploring its capabilities. When the season changes and I'm back running and cycling in my mountain trails, I'll find the more accurate barometric altimeter of greater interest.<br />
<br />
For now what I've been working with is the measure it provides of a concept called <a href="http://www.firstbeat.com/analyzedbyfirstbeat" target="_blank">Training Effect</a>, based on an algorithm incorporating heart rate and several personal variables. I don't completely understand it yet, but I'll study it some more.<br />
<br />
<i>The Training Effect value may seem high at first until the device gets to know you and your workout patterns</i>, says the <a href="https://support.garmin.com/support/searchSupport/case.faces?caseId={5b8510d0-fe9e-11e0-73d0-000000000000}" target="_blank">Garmin FAQ page</a>.<br />
<br />
I'll say. I run barely three miles at a pace I could take a nap at, and I've already overtrained according to this scale.<br />
<br />
So I'm taking it slow, introducing the device to my running and my body, and enjoying myself. Right now that means touring the campus at the <a href="http://www.colorado.edu/about" target="_blank">University of Colorado, Boulder</a>, running every conceivable direction, looking for paths I've never seen before, nooks, hidden courtyards.<br />
<br />
<br />
<br />Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-88975989996753170512013-04-14T16:07:00.001-06:002014-04-23T10:58:52.602-06:00Run Less Run Faster--Follow up.Running yesterday at Boulder Reservoir gave me time and mental space to review my reactions to this training program.<br />
<br />
In fact, that I had time and mental space to do some reviewing was what triggered my thoughts to begin with.<br />
<br />
I began the <a href="http://ned-runner.blogspot.com/2013/01/training-run-less-run-faster.html" target="_blank">Run Less Run Faster</a> (RLRF) program on January 7, setting my schedule according to plan for my best 5K pace, at the time a puny 35 minutes. I wanted to be extremely conservative. Coming off my year of plantar fasciitis it seemed a reasonable, workable plan that would ease me back into regular workout stresses.<br />
<br />
Over the next six weeks I followed the program religiously, with one exception. After about three weeks I found the 35-min 5K time unreasonably slow (my PR for 5K: 25 minutes), so I adjusted my programmed time under RLFR to 32 minutes, a minor adjustment. It went well.<br />
<br />
Two more weeks, that seemed too slow. I had tons of energy left, felt great urge to speed up on all workouts, so went to a 30-min base. A bit too fast. I adjusted back to 32. Then come week seven, an interesting thing happened. I didn't feel like running.<br />
<br />
So I found all kinds of other demands infringing on my time: <i>I just don't have time to run today. This week.</i> Then my trip to Italy came, and of course I couldn't run then.<br />
<br />
Came back, found myself dreading the run. What's that about? It wasn't difficult running at that pace, not exhausting, not tiring or painful in the moment, no great soreness afterward. The workouts were quite easy, actually.<br />
<br />
Rather than return to RLRF I decided to take a couple of weeks at running according to HR, as I've been doing these past years. And doing so I've easily returned to 3/week, looking forward to runs, easily finding time and energy, enthusiasm.<br />
<br />
Here are the differences I can pinpoint at the moment that make the transition to RLRF a challenge for me:<br />
<ol>
<li>The paces for each workout are precise. Deviating by even .3/mi is too much, if you're following the prescription seriously and want the promised results. For me this requires carrying my GPS unit in my left hand, staring at it almost continuously, making adjustments repeatedly to reflect changes in windspeed, terrain, topography, ground surface, traffic conditions. Focus: running.</li>
<li>Two of the three workouts each week require running under controllable conditions. A track is best; even and smooth terrain is next best, the less traffic the better. The number of such locations is limited, within the range of easy distance from my locker room. This encourages running the same runs repeatedly. </li>
<li>Finding a suitable pace is more challenging than it appears for the seasoned runner who is recovering from an injury. Exactly how much should the training program push you? There appears to be no progression of times built into the schedule: the pace decided on for week 12 (starting) remains the same for twelve weeks. Distances and intervals vary, but I found a moving sweet spot for optimal pace.</li>
<li>The commitment required is total for the program entered, with no variation for other opportunities, shifting priorities, varying interests. Not only must the participant do all the prescribed workouts, he/she must do *only* the prescribed activities. If your grandchild wants you to enter a 5K with him at his school, you violate the RLRF conditions to do so.</li>
</ol>
With these experiences in mind, I reviewed the book again, reading from a different perspective. Then I noticed something about the endorsement letters (REAL RUNNER REPORTS, as the authors call them) that I had disregarded in my initial reading:<br />
<ul>
<li><i>I ran my fasted marathon since 2001</i>.</li>
<li><i>I qualified for Boston and ran my fastest ever.</i></li>
<li><i>I ran far faster than I ever imagined I could.</i></li>
<li><i>I felt great, ran with great form, and finished with a PR.</i></li>
</ul>
Dozens, scores of REPORTS all read the same. I have no reason whatsoever to doubt their veracity.<br />
<br />
So I come to this:<br />
<b>I have to decide what it is I want out of running.</b><br />
<br />
If I want increased performance, faster times, perhaps deeper conditioning, RLRF is a great program.<br />
<br />
If I want to integrate running into a way of life as a way to enrich my personal, family and spiritual well-being, I'll follow the patterns shaped by my daily decisions over the last dozen or so years. I'll run by HR pace over richly varied terrains, enjoying the weather, the mountains, the trees, the wind, with conditions and challenges dictated by my more immediate states of being.<br />
<br />
Where I am in my life at the moment is clearly for running as a way of life, not running as preparation for a PR. RLRF will stay on my shelf as an option for when I'm feeling the need to qualify for the Boston Marathon.<br />
<br />
And Jackson Hole Marathon in September will be a joy to run, soaking in the glory of God's creation every step of the way. Even if I wind up walking a bit.<br />
<br />
<br />Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-63092930180363901252013-01-08T09:40:00.002-07:002013-01-08T10:18:48.964-07:00Training: Run Less Run Faster<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizxjU6JkGAg04yuXp8csMiFVVtGZclIE9gSa77rymtNM3eO1h3G_-tY8mlPkmGRy2o6eApqBMVOeXlSl_OBm3yWBChHAf5Q3TPPnVwyIUQTLUHyPdo0cA29Ac0L3aCL9pP708hSg/s1600/run+less+run+faster.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizxjU6JkGAg04yuXp8csMiFVVtGZclIE9gSa77rymtNM3eO1h3G_-tY8mlPkmGRy2o6eApqBMVOeXlSl_OBm3yWBChHAf5Q3TPPnVwyIUQTLUHyPdo0cA29Ac0L3aCL9pP708hSg/s1600/run+less+run+faster.jpg" height="320" width="212" /></a></div>
<br />
Settling into a regular 3x week pattern again, and I'm beginning to trust that the plantar fasciitis is healed. There's a bit of enforcement here, reminding me regularly to expand slowly--good on all counts: pf, muscular-skeletal, cardiovascular. Three miles (5K) per run maximum, so far.<br />
<br />
GOAL: <a href="http://jacksonholemarathon.com/">Jackson Hole Marathon</a>, September 22, 2013. I've made motel reservations.<br />
<br />
Stair stepping:<br />
March 10K<br />
June Half Marathon<br />
Sept Full Marathon <br />
<br />
A great time to give the RLRF program a test, though with each program being 12 weeks long this is a tight schedule. Perhaps too tight for this time frame: there's no room for slacking off. I may or may not be able to fit the Half in and may have to go from 10K directly to Marathon, with some weeks of long runs between cycles to build up my base. Or perhaps replace the Marathon with the Half, for this year. We'll see what caution leads to.<br />
<br />
From 10+ years of success with three runs per week, I'm comfortable with the concept. And my experience has taught me that running alone doesn't do that much--I need to add speed workouts, hill climbing, endurance runs if I'm going to continue to learn, grow and enjoy what I'm doing. <br />
<br />
This <a href="http://www2.furman.edu/sites/first/Pages/rlrf.aspx">research-based program</a> appeals to the analytic approach I appear to thrive on in my athletic life. I find great pleasure in <a href="http://connect.garmin.com/">tracking data</a> from each and every time I run, bike or swim.<br />
<br />
I'll be the test-case for Morggan and Malachi, each of whom has put this on their training agenda as something to look into. In fact, they're the men who introduced me to the materials. Where I am in life leaves me in a good place to give it a try, with flexibility and availability of time, resources, energy.<br />
<br />
First step will be outlining the precise training plan for the next 12 weeks. Studying the materials, I find it to be much more explicit and detailed than just a general "run three different kinds of runs each week." Many of the pages of the book are devoted to tables, and the prescriptions are specific for each day of the week, each week of the cycle.<br />
<br />
Plus this: cross-training on two days of week is equally crucial to success, just as detailed in the programming. I've selected biking as my primary activity, rowing as secondary.<br />
<br />
At this moment it feels right to launch the 10K program. We'll see if my present level of fitness will allow that amount of stress, or whether I've already committed myself to a step too large. I'm prepared to shift to the 5K program, and will watch carefully.Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-7301798044614302112012-11-29T21:43:00.001-07:002012-11-29T21:49:49.677-07:00So we come now to November 29, 2012.I see my last blog post as January, 2011. What's that--21 months? Nearly two years?<br />
<br />
Here's the deal:<br />
<br />
Having a great running practice, I got enthused to try Newton shoes. Terrific. They were a joy to run in--light, fast, effortless.<br />
<br />
The short version of the story: despite easing into the transition, spreading it over several months, the impact of running shifted from my heels/knees to my calf/gastrocnemius muscles. Unbeknownst to me, I created plantar fasciitis. Bad case. Both feet.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhaqNakvJ-ncbOe9NRF1VZDgzU_DVAM3Ulp43OrxXxW884L021gPmyZp60sPuu7uXXeT4C6JRlL6tYvCtsWU1HZBqbBLMECuUfZJkoFmK3w4VDMXVTOOtWCCAIsQV94wCR62bLkw/s1600/plantar+fasciitis.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhaqNakvJ-ncbOe9NRF1VZDgzU_DVAM3Ulp43OrxXxW884L021gPmyZp60sPuu7uXXeT4C6JRlL6tYvCtsWU1HZBqbBLMECuUfZJkoFmK3w4VDMXVTOOtWCCAIsQV94wCR62bLkw/s1600/plantar+fasciitis.jpg" /></a></div>
<br />
Not recognizing it for what it was, I continued to run with it. For several months.<br />
<br />
Cut to end: I stopped running 12/31/2011 to give my feet a chance to heel.
I tried every potential cure I could find, from nighttime braces to stretching exercises to cold packs, orthotics, heel inserts. New shoes, old shoes. Massage therapy, acupuncture. Nutritional supplements. All the time not running.<br />
<br />
Every few months I'd give it a try with a short, easy run. Repeatedly this triggered a relapse of the plantar fasciitis.<br />
<br />
Until this week. Evidently the only cure for plantar fasciitis is time.<br />
<br />
Two three-mile run/walks (alternating 1/4 miles) with traditional-geometry Saucony shoes, and I'm pain free. And hopeful.<br />
<br />
Committed to initiating another marathon training cycle, if this doesn't work I'm returning to the podiatrist and asking for a cortisone injection.<br />
<br />
The silver lining? I've invested in titanium bicycles (road and mountain) and have had a splendid time on each of them. I know now that I have a strong cross-training platform.<br />
<br />
But 11 months with no running is long enough. Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-48711670638053643382011-01-11T11:11:00.005-07:002011-01-11T11:56:09.563-07:00Rebuilding.I've gotten away from journaling my weekly run times, and have to be careful to not let the Perfect become the enemy of the Good. In that spirit I'll just dive right back in and make some notes as I go, with the intent of filling in the gaps of the past couple of months.<br />
<br />
My running practice has continued, three times each week, Tuesday, Thursday, Saturday, regular as a heartbeat. Coach continues to guide me along the way as I rebuild from the marathon in North Carolina.<br />
<br />
Building deeper and deeper with endurance, I've also begun shifting my focus to increasing my speed on the marathon. With my next marathon experience planned for autumn 2011, I've registered for the Colorado Half Marathon in May 2011 as an intermediate step, a 13-mile tempo run. As well, I'm anticipating the full variety of local 5Ks and 10Ks this spring and summer, all integrated by Coach's careful planning into my marathon training plan.<br />
<br />
My report from this last week of training:<br />
+++++++++++++++++++++++++ <br />
It was a great week for running. My shorter runs begin at my locker at 13th & Arapahoe, this week being loops around SE Boulder. For the long run I did sections of the Boulder Marathon course, starting north of the Res.<br />
<br />
The 8-miler was in the cold wind, a good challenge. I had intended to do a couple of miles of tempo run, but a combination of factors prevented it. I set an overall pace for the run that was too fast to leave anything in the tank, under those conditions and with that amount of long, slow elevation gain. When it came time to try for a tempo pace, there was just nothing there. I managed a half-mile at a pace almost 1min/mi off, and simply couldn't muster any more leg speed.<br />
<br />
Next time I'll pace myself better--slower overall--so I have a margin for tempo.<br />
<br />
Long Run was a fun, rewarding 13 miles, as this Boulder Marathon course often is for me. I think my body really likes running on the dirt roads. My pace was a just a tad faster than our goal range, my HR stayed low and steady, and I found myself enjoying the hilly terrain, actually accelerating with each climb. It was easy, smooth cruising, and I could have comfortably continued for several miles more. Had great energy for a long list of errands afterwards, including a shopping trip to a busy, busy Costco.<br />
+++++++++++++++++++++++++<br />
<br />
After three weeks of building mileage, I'm now due for a resting week. My energy is holding up well, and this is exactly where good coaching comes in, to keep track of the longer-term goal.Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-8605745753829356202010-12-01T06:00:00.000-07:002010-12-14T12:49:23.121-07:00Prescribed speedwork paces--Winter 2010.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKCtg1DLEsn9Zz0yE5p3p17t7c0irG-ViZZa1aelYL5EGEvmJFm4oNJtkhYPoKDvY_lqkyz0hDHU_Rkb81ogUbr5-FsoMjIlQhm1VDIqh1zo7PTv5vH_OQ9YTuncjWQZi568Y34A/s1600/Prescribed+speedwork+paces+12-2010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKCtg1DLEsn9Zz0yE5p3p17t7c0irG-ViZZa1aelYL5EGEvmJFm4oNJtkhYPoKDvY_lqkyz0hDHU_Rkb81ogUbr5-FsoMjIlQhm1VDIqh1zo7PTv5vH_OQ9YTuncjWQZi568Y34A/s640/Prescribed+speedwork+paces+12-2010.jpg" width="640" /></a></div><br />
Compare with<br />
<a href="http://ned-runner.blogspot.com/2010/01/prescribed-speedwork-paces.html">Spring 2010</a><br />
<a href="http://ned-runner.blogspot.com/2010/05/prescribed-speedwork-paces-summer-2010.html">Summer 2010</a>.Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-31938965058881974302010-11-09T06:40:00.022-07:002010-11-10T11:48:27.211-07:00City of Oaks Marathon.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Ped_uId5QjKpnEY3zILud1RGS1UBeAR87-B9qg2CHXPzeknUke4_wBCDebvfw_qlYbs4v_Ak6kC5FcjTP_N6ggrNIyei9TIFVET0Lh4KM6RHPgOiBhkyhPHytb_eLc89hXbTFA/s1600/0332.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Ped_uId5QjKpnEY3zILud1RGS1UBeAR87-B9qg2CHXPzeknUke4_wBCDebvfw_qlYbs4v_Ak6kC5FcjTP_N6ggrNIyei9TIFVET0Lh4KM6RHPgOiBhkyhPHytb_eLc89hXbTFA/s400/0332.jpg" width="267" /></a></div><br />
505 Michael O'Neill 65 Nederland CO<br />
10K---1:12:32 pace 11:42<br />
13.1---2:37:55 pace 12:04<br />
26.2---5:31:11 pace 12:39<br />
Gun time 5:32:04<br />
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My goal had been 5:15:00 at a 12:00/mi pace, so I was off by about 15 minutes. The 12:39 average pace masks a more interesting story.<br />
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<blockquote><b>The short version:</b><br />
My energy management went very well but my muscle conditioning was a bit short. And I probably made an error in strategy.</blockquote><br />
Starting in 32deg crisp air, I felt completely ready for the challenge. I knew the course terrain would be hilly, wondered how my conditioning at 5500 and 8500 feet would serve me--and was eager to test it. The course begins with an uphill pull of about a half mile, a perfect opportunity. So I dove in, barely able to restrain myself, and took it at a 11:20 pace. It felt terrific. I knew full well that I was already violating my pace goal, so slowed down for the remainder of the mile. I'd learned what I needed to know.<br />
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Up and down hills, the first half of the course is all asphalt, through city neighborhoods, around the state capital building downtown, then out to the NW residential area. The half-marathon crowds were intense and very social. I set my pattern and ran my race, HR steady in the teens and low twenties. Support stations every two miles, I walked through each then picked up the pace for a while to maintain a bit faster than 12:00. At mile six I began taking in HEED.<br />
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The night before my body had begun a fluid purge, releasing prodigious amounts of urine every couple of hours. That continued in the race, so much so that at one point I released some into my running shorts while I waited in line for the toilet facilities. No matter--just kept running then and it soon dried. But every time I took HEED, I was aware that I'd soon be paying the price.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDjG5OH94UqkE40LFRowi3pG8xKa-gGUg8mFuAjAmgUD1Acyv7hImhlz7ZcJfLwcHi_NESIatHrSmZpeNYcdY8zy8Zi6wWQkHDqJYTWBh5XSvMhbo13amBR2s1ggHQhLGWGeLBiA/s1600/0317.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDjG5OH94UqkE40LFRowi3pG8xKa-gGUg8mFuAjAmgUD1Acyv7hImhlz7ZcJfLwcHi_NESIatHrSmZpeNYcdY8zy8Zi6wWQkHDqJYTWBh5XSvMhbo13amBR2s1ggHQhLGWGeLBiA/s400/0317.jpg" width="266" /></a></div>Claudia and Timalyn cheered me on at Mile 10, and could see my energy was strong and I was having the time of my life. Temps by then were in the mid 40s and with that local humidity I was nowhere near ready to shed my gloves and outer, long-sleeve layer.<br />
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The course turned pastoral, though still on paved road as only the marathoners continued. Most times I could see only three or four other runners by then, though got a glimpse of the leaders as they sprinted by on their return trip, hours ahead of me. Strong and graceful, a bit of grimacing but clearly well within their comfort zones.<br />
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At Mile 13.1 the timing station got me at 2:38, exactly on pace, and I felt strong, completely at ease, fresh. The hilly terrain was slowing other runners down, giving me an early sense of the payoffs for pacing myself as I began overtaking one after another, sometimes pacing along with them to chat for a bit. HR still slow, conversation was easier for me than for most of them.<br />
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It began to occur to me that as strong as I was feeling I could probably pick up the pace a bit on the second half for a negative split, and that would put me within range of a 5:00-hr finish. By now I was on the dirt road of Umstead State Park cruising under the canopy of bronze-orange autumn oaks, and I must've been a bit intoxicated by the beauty. As the terrain went into a climb, my energy surged. Maybe it was the Hammer Gel. Or just the joy. Who knows.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk_w1x4zabs4RgPPcfsI3HAbrq105zydqNu0IjNsZ8EKxaan-WmLTCwbn9o4kq13T2-JL7k9mqTb_FCbcEqpfttNtPpOaapFCc9X31u7f389cTzZNU861RaZzrhujkLRnGzmEM3Q/s1600/course_elevation_marathon.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="144" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk_w1x4zabs4RgPPcfsI3HAbrq105zydqNu0IjNsZ8EKxaan-WmLTCwbn9o4kq13T2-JL7k9mqTb_FCbcEqpfttNtPpOaapFCc9X31u7f389cTzZNU861RaZzrhujkLRnGzmEM3Q/s640/course_elevation_marathon.png" width="640" /></a></div>About that time three deer leaped out of the forest to my left, the third one making quick eye-contact with me before sprinting along. Immediately ahead was a good steep grade, and I decided to take it with vigor. It felt spectacular. My HR barely increased. Around that bend the grade continued for another 1.5 miles, a couple of places getting even steeper. I maintained my pace, even picked it up a bit. HR steady, I was passing other runners left and right as they struggled and moaned. Heady ego for me. <br />
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I remembered from studying the elevation profile map ahead of time that the last five miles of the course are downhill. Reading my energy in the middle of Mile 18 I really thought I could go ahead and keep up the 11:00 pace I was at. <br />
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Then it happened.<br />
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As I rounded a bend near the end of the uphill grade, the first twinge of my left knee, like a little hot spot. Hmmm, wonder what that is. Think I'll slow down and let it quiet down. <br />
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To make a long story short, alternating walking/running eventually gave out to walking, which I did for the last six miles. At first, discouraged and bummed out, I moped along dragging my sorry butt. Eventually I decided I'd better keep moving and picked up the pace for a good power walk the last couple of miles.<br />
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Stopping along the way at a medic table, I got the knee taped just on principle. It didn't make any difference. "Great job," the cheers would come my way as I walked along. "Bullshit," I said to myself. This is not a great job. This sucks.<br />
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Every now and then I'd break into a run to test it out. Still hot in that nickel-sized spot. I'd last about 100 yards, then walk some more. Then I'd obsess a bit more about how long it might take for the knee to mend, all the conditioning I'd lose, what I could do to minimize the lost time. At the same time, walking was effortless, energy remained strong, I <i>really</i> wanted to be running.<br />
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It was Timalyn reminded me that I was only 15 minutes off my original goal time, and truth be told, that isn't bad. But it sure would have been rewarding to have been running that last downhill six miles, with the energy I had.<br />
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Post race, the knee has been no problem. As Morggan put it into context for me, there's a difference between being hurt and being injured, and it was the wisest decision for me to make to follow Coach's advice and walk rather than risk damage. Now I can hardly wait to do whatever rehabbing the knee needs and get back out there building miles, strengthening the legs, getting ready for next time.<br />
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I've introduced my body to the 26-mile experience, and next time it'll know better what to do. I'm sure on my next marathon I'll wait a bit longer before making my break, though that may or may not have made the difference here.<br />
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All part of the adventure.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvG1VFXdvJH3sfLubJ68yRtzJpS3mzh4aYtXuSRFa4KQVJZ3xI8Lvx1U1-orSuKb_o2pYe3gFPI7oBp6oRExXyzaf0Xlc0lWj1M6xehO1anD0tJbS9x7Hl_gjEYMbIwscQ2icJVA/s1600/0333.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvG1VFXdvJH3sfLubJ68yRtzJpS3mzh4aYtXuSRFa4KQVJZ3xI8Lvx1U1-orSuKb_o2pYe3gFPI7oBp6oRExXyzaf0Xlc0lWj1M6xehO1anD0tJbS9x7Hl_gjEYMbIwscQ2icJVA/s400/0333.jpg" width="400" /></a></div><div style="color: #999999;"><br />
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<div style="text-align: right;"><i><span style="font-size: x-small;">My greatest fan.</span></i></div></div>Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-40677813455251154352010-11-05T05:31:00.001-06:002010-11-09T05:35:16.315-07:00This is Taper.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6Vx4F-Vtq1ogoEGjW_MDwGkVLaQwThljPAC_ZIkWU0wy9WS0mIsuKWzi8oO6oX4z-CX23FsKoyNCry4s9jpLFrMiWwmMyVHlHOYEpEyeu9OAddUlj3kUO_XrqYR6o_rA0up5rPw/s1600/Photo2a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="476" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6Vx4F-Vtq1ogoEGjW_MDwGkVLaQwThljPAC_ZIkWU0wy9WS0mIsuKWzi8oO6oX4z-CX23FsKoyNCry4s9jpLFrMiWwmMyVHlHOYEpEyeu9OAddUlj3kUO_XrqYR6o_rA0up5rPw/s640/Photo2a.jpg" width="640" /></a></div><div style="color: #666666; text-align: right;"><span style="font-size: x-small;">Sugarloaf Mountain from Teller Farm.</span></div><br />
Preparation for the City of Oaks Marathon ended with a two-week taper period, easy shorter runs with a bit of tempo pace thrown in for spice.<br />
<blockquote>Tapering is somewhat individual. You have to rest, but if you rest too much you will be lethargic on race day.<br />
<div style="text-align: right;"><i>Coach.</i></div></blockquote>The notion is that training effects and conditioning of the body have happened to the extent they're going to happen, and any additional hard work is wasted and simply increases the odds of injury. So it's a holding pattern while the body does final healing and builds reserves for the test it'll be put through.<br />
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That has been difficult for me to hold onto--in my usual fashion, I've had to consciously avoid strenuous runs, seeking the smoothest, flattest terrain I can find, all at a lower elevation. Teller Farm was an immediate choice, though even here to get in the full miles without doubling back I had to venture into the Boulder White Rocks area, which meant terrain.<br />
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Same story for the wonderful flats along Boulder Community Ditch, starting at Doudy Draw. To get the full miles meant extending south back through Flatirons Vista, all gorgeous country but not exactly flat.<br />
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Despite the terrain the runs were easy, heart rate stayed slow, pace was gentle.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDJ9tvyrClpRvCHOWoEXzYlQQsISSiwDzs0cPSd8mT3wHDPLFYDluLI1NHJF9cPuoEt-t7wJPXoTXoUydqlZTm8vU8QE-ZkLuVZvLdZBv4YHy1vxq5iDTGRdd1Sjbm9oK5Ou-wCw/s1600/Photo3a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDJ9tvyrClpRvCHOWoEXzYlQQsISSiwDzs0cPSd8mT3wHDPLFYDluLI1NHJF9cPuoEt-t7wJPXoTXoUydqlZTm8vU8QE-ZkLuVZvLdZBv4YHy1vxq5iDTGRdd1Sjbm9oK5Ou-wCw/s640/Photo3a.jpg" width="640" /></a></div>Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0tag:blogger.com,1999:blog-15401838.post-67119657504710887082010-10-20T06:38:00.002-06:002010-10-20T14:51:39.616-06:00Long run in the Autumn Sun.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKXrUhbM2aWixoVd-OEypCw1p39ICFSJkQVfvp7fFj0qekOOghGkz117VGAXeKwIJtc0OTxP4GWkawjqhIV01RGmuiZXgf_VbRVbw-2zgPt3z_fA83hs7DCFbm5UYQDWsJbzJayg/s1600/5093778020_ddd648b54b_z.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKXrUhbM2aWixoVd-OEypCw1p39ICFSJkQVfvp7fFj0qekOOghGkz117VGAXeKwIJtc0OTxP4GWkawjqhIV01RGmuiZXgf_VbRVbw-2zgPt3z_fA83hs7DCFbm5UYQDWsJbzJayg/s640/5093778020_ddd648b54b_z.jpg" width="640" /></a></div><div style="text-align: right;"><span style="color: #666666; font-size: x-small;">All images are from iPhone 4. Remarkable. </span></div>In preparation for the upcoming <a href="http://www.cityofoaksmarathon.com/">City of Oaks Marathon</a>, this was my longest run, and at 20.76 mi the longest I've yet done in my running life.<br />
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Like the weather and the countryside, it was a glorious adventure.<br />
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Pacing myself carefully, my goal was to stay on the short side of Coach's recommended full-marathon pace of 12:00/m. For much of the distance my actual pace was about 11:50. With HR running in the low to middle 120s for that distance, I was barely breathing hard, not sweating at all in the 50d air.<br />
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Wanting to know at mile 19 how much fuel I had left in the tank, I accelerated past a group of runners who were participating in a distance fair. Picking up the pace felt good, so I continued to accelerate. At the half-mile point at that pace I could see it within reach to run the full mile at tempo pace (9:30/m) and wondered if I had it in me.<br />
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I did.<br />
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Then enough left, still, to continue at a good pace the remaining .75 m to the parked truck.<br />
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<div class="separator" style="clear: both; text-align: center;"></div>With that experience now vividly in my mind, I'm confident that the full 26.2 m distance of the marathon is within reach for me.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvzicxsFeKZ6ny-GUQMQ53S5KhYPqMnkkYMXRn_4sP8hF3kt15zfHyQElAprovYawCsHzVsVCMbIXhaJh0JfegwiXwvztu3mltPRnEhEyMAZQcL3RRDamZvvmsGxNhqt9wcZ3ZxQ/s1600/New+Image3.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvzicxsFeKZ6ny-GUQMQ53S5KhYPqMnkkYMXRn_4sP8hF3kt15zfHyQElAprovYawCsHzVsVCMbIXhaJh0JfegwiXwvztu3mltPRnEhEyMAZQcL3RRDamZvvmsGxNhqt9wcZ3ZxQ/s400/New+Image3.JPG" width="400" /></a></div>This run was on the course of the <a href="http://www.bouldermarathon.com/2.html">Boulder Marathon</a>, flat and smooth and a Boston qualifier. I modified it at mile 14 to accommodate my training needs, then got a bit off-course from failure to review the map more closely immediately before running. To cover my full goal distance I added a trip around Boulder Reservoir.<br />
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With my Nathan hydration pack on, I took occasional sips of water for the first 10 miles, but it was minimal. Temps for most of that distance were in the 30s and 40s, no perspiration, no thirst.<br />
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At the beginning of Hour 2, about Mile 10, I took in my first 7-oz bottle of premixed <a href="http://www.hammernutrition.com/products/heed-sports-drink.he.html?navcat=fuels-energy-drinks">HEED</a> drink. It poured down effortlessly, with great taste. Running continued smooth and easy, with no obvious digestive reaction. Energy remained even--no burst, no delayed slump.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfB_lW_HT9ZlM1I4FwdRrrfiai1uwhvug6N4PbLMhBad0pr_xHOx6B641wJsnaUfk6uYuPMhb4OdhszVxSNYHr0kiUdn9INnaNhQz1lNirptj0JYVmL789iZxE5jYubUizOIb7Fg/s1600/New+Image2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfB_lW_HT9ZlM1I4FwdRrrfiai1uwhvug6N4PbLMhBad0pr_xHOx6B641wJsnaUfk6uYuPMhb4OdhszVxSNYHr0kiUdn9INnaNhQz1lNirptj0JYVmL789iZxE5jYubUizOIb7Fg/s400/New+Image2.JPG" width="400" /></a></div>HEED again at Hour 2.5 and at Hour 3.0, same response, same results.<br />
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Going strong at Hour 3.5 I skipped the HEED. Energy continued as before.<br />
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Finished with strong effort, and used final HEED as recovery drink, along with whey protein drink. Wished that I'd had <a href="http://www.hammernutrition.com/products/recoverite.rr.html?navcat=recovery">Hammer Recoverite</a> with me, but had failed to stop at the running store to replenish my supply before the run.<br />
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I had two packets of <a href="http://www.hammernutrition.com/products/hammer-gel.hg.html?navcat=fuels-energy-drinks">Hammer Gel</a> with me, as backup if the HEED failed to support my efforts and I found energy lagging. Two packets of Hammer Gel returned to my mountain cabin with me.<br />
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The smooth flatness of the road gave me ample opportunity to focus my stride on toes pointed forward in a smooth line. It's the right foot in particular that wants to swing wide and drag. That's the subject for another journal entry. Stride discipline today was good. And fun. Felt good.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghokboEnjaMWbrZ52IXZ1kDo9uvqUV1Wf5gBNFmqW3tx78nKy_24pvKhyphenhyphenUm-N4bxnuAxgIPqXTIpdkzKJsa54mglN-nSdNIldARs3sbu7nRo6X1h3Z_HwkdkudsSeFbeePPEWc2g/s1600/New+Image.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghokboEnjaMWbrZ52IXZ1kDo9uvqUV1Wf5gBNFmqW3tx78nKy_24pvKhyphenhyphenUm-N4bxnuAxgIPqXTIpdkzKJsa54mglN-nSdNIldARs3sbu7nRo6X1h3Z_HwkdkudsSeFbeePPEWc2g/s640/New+Image.JPG" width="640" /></a></div>In all, the most successful and joyful experience I've ever had on a run. A terrific preparation for the coming event.<br />
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Details of the run, from my Garmin 305, are posted at <a href="http://connect.garmin.com/activity/53214099">Garmin Connect</a>.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMCscFNNzadv62URYfaIFeBlNOpsT2p7aap15M2uoxGyvY9bUDTgS7ccrKo6jeRe3p7g9vvTQGH4UcCgpF622-vtKGVMQyjdpc92_pu30GVewnRFzwhDI2GT4JWXINRqtR9xpS8w/s1600/20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="464" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMCscFNNzadv62URYfaIFeBlNOpsT2p7aap15M2uoxGyvY9bUDTgS7ccrKo6jeRe3p7g9vvTQGH4UcCgpF622-vtKGVMQyjdpc92_pu30GVewnRFzwhDI2GT4JWXINRqtR9xpS8w/s640/20.jpg" width="640" /></a></div>Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com3tag:blogger.com,1999:blog-15401838.post-46780524363088672092010-10-04T06:14:00.000-06:002010-10-06T12:07:08.391-06:0018.5 Miles Around Boulder.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIFXZzwqnGOU05g9CZZOw5ZVxFYePVjVRdKyFEL2634zLtGQaDAHCJGH5fazcXCCRN9-ebWpJvYcu1xooMRMIzV5VQ4Oi0MasOG0wyY0iYcD9Oycilq_UjrBOGBioNLRVsmMuPsg/s1600/Composite.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIFXZzwqnGOU05g9CZZOw5ZVxFYePVjVRdKyFEL2634zLtGQaDAHCJGH5fazcXCCRN9-ebWpJvYcu1xooMRMIzV5VQ4Oi0MasOG0wyY0iYcD9Oycilq_UjrBOGBioNLRVsmMuPsg/s640/Composite.jpg" width="640" /></a></div><br />
Claudia thinks we should write a book.<br />
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For kids, it would feature adventures on large bikes and small, red bikes and blue, road bikes, mountain bikes, kids bikes, tag-alongs. You get the idea.<br />
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Hearing of my run on Saturday, she's decided it should be the story line for her bike book. Her kids would be riding bikes. I of course was running.<br />
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Starting at the <a href="http://tinyurl.com/2engg46">East Boulder Community Center</a>, I ran north, along the eastern edge of the city, past other runners, bikers, hikers, dog-walkers.<br />
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Through <a href="http://tinyurl.com/2dfljjo">Flatirons Golf Course</a>, past quiet groups on putting greens, on north we go along the edge of the <a href="http://tinyurl.com/2aaukpg">Stazio Softball Fields</a>. Turning west, we pass the <a href="http://tinyurl.com/2b5x6vq">Valmont Dog Park</a>, scores of pups and their families out on a Saturday morning. Approaching the runway of the <a href="http://tinyurl.com/2e9ny5r">Boulder Municipal Airport</a>, overhead a glider silently swishes to a landing, where just beyond a group of <a href="http://lifecycleballoons.com/">hot-air balloons</a> has launched and is drifting slowly north.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqtH5gIxOAzQbqYvYgPcVuAzxwtdoD3Mh4OLbO_vh4qGnDwd4bsGbklDko7Pg6OjyPAlH2FDibKHUV5aLZsmtN4UyGJVhmvkC5o5sjxmYyjh3hK7_4BT29Ii5M9NzJyi3judB-_A/s1600/20080806_192053_Parasail.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqtH5gIxOAzQbqYvYgPcVuAzxwtdoD3Mh4OLbO_vh4qGnDwd4bsGbklDko7Pg6OjyPAlH2FDibKHUV5aLZsmtN4UyGJVhmvkC5o5sjxmYyjh3hK7_4BT29Ii5M9NzJyi3judB-_A/s320/20080806_192053_Parasail.jpg" width="240" /></a></div>Cruising the <a href="http://tinyurl.com/2cxullr">Cottonwood Trail</a>, we scramble across the Burlington Northern Santa Fe railroad right-of-way and come to the <a href="http://tinyurl.com/2ew8wn2">Pleasant View Soccer Fields</a>, swarming with youngsters chasing balls and each other while moms and dads cheer and take pictures. Approaching <a href="http://tinyurl.com/yer58kh">Wonderland Lake</a> we look up just as a red and white and blue parasail sweeps to a landing on the grass-covered hillside.<br />
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Meeting more bikers and runners heading out for their morning jaunts, we cruise past the <a href="http://tinyurl.com/2bkvzdz">community garden</a> at Fortune Park to <a href="http://tinyurl.com/2b7ondy">Boulder Creek</a>, where the high school and college people have gathered for frolic in the autumn stream. The sounds of hammered dulcimer let us know we're approaching the <a href="http://www.boulderfarmers.org/">Boulder County Farmers' Market</a>, now in full swing with the abundant harvest of fall upon us. Thousands of folks milling about, chattering, sampling tomatoes, greeting neighbors, picnicking on lawns, tossing frisbees.<br />
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But we can't delay long--we've got miles to go yet. On down Boulder Creek, today the <a href="http://www.cubuffs.com/">Colorado Buffs</a> host the <a href="http://www.georgiadogs.com/">University of Georgia Bulldogs</a> in a nationally-televised game at <a href="http://tinyurl.com/29cczhb">Folsom Field</a>. Tailgate parties are well underway as we come to the practice field and then <a href="http://www.millenniumhotels.com/millenniumboulder/index.html">Harvest House Hotel</a>. Naturally on a sunny October morning the tennis courts are alive with rackets and balls and light-footed athletes.<br />
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Deep in the shadows of the creek, I see a trout fisher patiently casting, casting, casting, the dappled sunlight showing flashes as the line Ss out. Kids are playing along the bank, tossing leaves and sticks, probably refugees from the climbing rocket, just west of the skateboards, at <a href="http://tinyurl.com/2bgpqv2">Scott Carpenter Park</a>, now a beehive of activity and squeals of Chase and Hide n Seek.<br />
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We continue our journey, now turning south toward home at the EBCC, we dodge the bikes and arriving players at the new <a href="http://tinyurl.com/7r88xu">Park East basketball courts</a>. A high-spirited game is well underway. He's going in for the layup now, and can't get past the little guy with long arms and a great block.<br />
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Across the elegant footbridge over Foothills Parkway, we head on south, through neighborhoods getting their final season cleanup, to the perfume of freshly mowed bluegrass and tall piles of golden leaves. We wave to the man hosing down his sidewalk as we turn the corner, then straight on in to our waiting refreshment and hot shower.<br />
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This is a community that is alive.<br />
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Running it is a good challenge, the path a mix of dirt, asphalt and concrete, gradually sloping to match the various creek and stream basins. The weather was perfect at a near-constant 65 degrees or so, between 10:15 and 2:15. I'm hydrating with <a href="http://www.hammernutrition.com/">Hammer</a> HEED, supplementing with Hammer Gel premixed in water. I find the Gel inadequate for the task at hand, and will try Perpetuum to get more protein and a heavier dose of nutrients for this distance.<br />
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The distance is doable today, but I found myself wondering how I might do in a few weeks with an additional eight miles to go. I'll feel better in a couple of weeks when I can test with a 20-miler.<br />
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Hammer Recoverite was effective, especially supplemented with whey-based chocolate Muscle Milk and a large serving at my local <a href="http://www.chipotle.com/en-US/Default.aspx?type=default">Chipotle Mexican Grill</a>. My energy for the night was good enough to take in a showing of <a href="http://www.imdb.com/title/tt1440728/">The American</a>, at our <a href="http://www.blogger.com/goog_240805712">Nederland Community Center</a><a href="http://www.backdoortheater.org/aboutthebackdoor.php"> Theater</a>.<br />
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I slept a lot for the remainder of the weekend. It was delicious.Michael, Dad, Poppi.http://www.blogger.com/profile/03898139769103917942noreply@blogger.com0