One question that I get asked often is, "How long does it take you to recover from a race?" It really is a good question with a somewhat complicated answer. I first want to say that this a topic that I have discussed with my ultra running mentor Mark Dorion many times. We both have come to an agreed upon answer and that is, it doesn't take long to get back to 85%. It just takes awhile to get that other 15% back.
In general, I am running within two days of a race over 100 miles. Any race 100k or shorter, I try to run the following day if possible. By the next weekend, I am back at 70%. By the second weekend, I am back to 85%. It will generally take me two to three months to get back to 100%. The last thing that comes back is my speed.
One of the issues I had leading into Western States this year was the lack of recovery from the 100k World Championships and the NorthCoast 24 Hour race. With only a two week recovery from the 100k to the NorthCoast 24 Hour and seven weeks from NorthCoast to Western States, my legs weren't recovered enough to get in any quality speed work.
I won't have that issue going into 24 Hours the Hard Way in October because I have a four month break following Western States. I will have time to rest the quads with low mileage weeks(60's-70's) and focusing on tempo and interval runs. Then when August hits.....I will start building the miles needed to handle the 24 hour race but still incorporating long tempo runs to maximize my cruising pace needed to run 150 to 160 miles in a 24 hour race.
Sunday, July 15, 2012
Tuesday, July 10, 2012
How Do You Stay Motivated in Your Training ALL Year Long?
Wow! This is tough for anybody who races ultras year round? Currently, I am training for my fourth 100+ mile race this year and my sixth race of the year. So, how do you stay motivated to train when your body isn't really recovered and your legs aren't fresh. Well, there are a few things that work for me and maybe one or more of these will work for you.
1.) Don't train alone.
I find it easier to train if you are training with someone else, at least part of the time. This will get you out of bed when everything inside of you wants to stay in bed. And if you can train with someone who "is" motivated that is a double bonus. Some of that excitement MIGHT:) rub off on you.
2.) Variety
Changing up training routes and even the types of races can make it seem new and less monotonous. If you have been doing a lot of road races, throw in a trail race and vis versa. Moreover, mixing up the race distances can trick the mind and body into thinking you are dong something totally different. Additionally, incorporating some barefoot grass running helps you work on good running form that may have been changed during your long season and it again provides more variety to the types of workouts you do.
3.) Leave the watch at home.
Leaving the watch at home can relieve some of the stress from training. With running so many races the legs will slow and take a while to recover and feel new again. In turn, the times on your training runs will generally be slower than earlier in the year. The important thing to do is to just spin the wheels and focus on effort and not times. When you are going out for a recovery run....speed is not important, so leave the watch at home. Run a route that you are familiar with, so you know you are getting the distance needed and forget about the time.
4.) Mix in slow days with hard efforts.
This is a good training tip in general. For instance, this past Sunday I completed a sixteen mile run with a friend of mine. We did this on a eight mile out and back that we completed twice. We ran the first four miles comfortably and the four miles back to the cars uncomfortably. I knew with it only being two weeks post Western States that this type of workout tax my body. So, I spent the next two days recovering. That meant....spinning the wheels and making sure each of these two runs were easy efforts, then I could push it a little bit on Wednesday. I find that the body needs more recovery days as you get later into the race season, but that doesn't mean days off.
5.) Destination Race/Local Race
I guess the common theme is "change your routine." If you have been generally racing highly competitive races, it is nice to do a low key local race. Sometimes this will relieve the stress that often is the culprit of "burnout." For example, after running Western States in 2005-2007, I followed those races with the Rio Del Lago 100 mile race in the fall. RDL had more of a family relaxed atmosphere. My family could see me every five miles and I didn't feel like I was mentally grinding all day like I would in a highly competitive field like Western States. And as an added bonus, it is easier to get to know other runners in the race and that always helps me get a better perspective on why I do this crazy thing called ultra running:)
Well, I hope these tips help you as much as they help me.
1.) Don't train alone.
I find it easier to train if you are training with someone else, at least part of the time. This will get you out of bed when everything inside of you wants to stay in bed. And if you can train with someone who "is" motivated that is a double bonus. Some of that excitement MIGHT:) rub off on you.
2.) Variety
Changing up training routes and even the types of races can make it seem new and less monotonous. If you have been doing a lot of road races, throw in a trail race and vis versa. Moreover, mixing up the race distances can trick the mind and body into thinking you are dong something totally different. Additionally, incorporating some barefoot grass running helps you work on good running form that may have been changed during your long season and it again provides more variety to the types of workouts you do.
3.) Leave the watch at home.
Leaving the watch at home can relieve some of the stress from training. With running so many races the legs will slow and take a while to recover and feel new again. In turn, the times on your training runs will generally be slower than earlier in the year. The important thing to do is to just spin the wheels and focus on effort and not times. When you are going out for a recovery run....speed is not important, so leave the watch at home. Run a route that you are familiar with, so you know you are getting the distance needed and forget about the time.
4.) Mix in slow days with hard efforts.
This is a good training tip in general. For instance, this past Sunday I completed a sixteen mile run with a friend of mine. We did this on a eight mile out and back that we completed twice. We ran the first four miles comfortably and the four miles back to the cars uncomfortably. I knew with it only being two weeks post Western States that this type of workout tax my body. So, I spent the next two days recovering. That meant....spinning the wheels and making sure each of these two runs were easy efforts, then I could push it a little bit on Wednesday. I find that the body needs more recovery days as you get later into the race season, but that doesn't mean days off.
5.) Destination Race/Local Race
I guess the common theme is "change your routine." If you have been generally racing highly competitive races, it is nice to do a low key local race. Sometimes this will relieve the stress that often is the culprit of "burnout." For example, after running Western States in 2005-2007, I followed those races with the Rio Del Lago 100 mile race in the fall. RDL had more of a family relaxed atmosphere. My family could see me every five miles and I didn't feel like I was mentally grinding all day like I would in a highly competitive field like Western States. And as an added bonus, it is easier to get to know other runners in the race and that always helps me get a better perspective on why I do this crazy thing called ultra running:)
Well, I hope these tips help you as much as they help me.
Thursday, June 21, 2012
Expectations
This word has brought with it negative connotations. These expectations are created due to ones success and are engineered by other runners, sometimes family members, sponsors, and the number one culprit....oneself.
It goes along with the notion that it is easy to get to the top. The challenge is staying there. So, how can you look at expectations in another light? Well, first of all, as stated earlier, there wouldn't be any expectations if you haven't had success, so one must be running well. That is a good thing. But the thing I think that needs to be remembered most is this....The only expectations that matter are those from God. He would want us to put all those negative burdens we are feeling at his feet. He would also want us to run for Him, and in doing so, run with courage and strength and to know that He will be with us every step of the way.
Who can lose in that situation. That is exactly what I plan to do and when I cross that finish line there will be no doubt that I gave everything I had in the name of Jesus Christ!
I pray that all the runners run with courage and have the strength to do there best on Saturday. I also pray that all runners make it back to their families healthy. Good luck everyone!
You can follow my progress on http://www.ultralive.net/ws100/m.php
I am runner #298.
It goes along with the notion that it is easy to get to the top. The challenge is staying there. So, how can you look at expectations in another light? Well, first of all, as stated earlier, there wouldn't be any expectations if you haven't had success, so one must be running well. That is a good thing. But the thing I think that needs to be remembered most is this....The only expectations that matter are those from God. He would want us to put all those negative burdens we are feeling at his feet. He would also want us to run for Him, and in doing so, run with courage and strength and to know that He will be with us every step of the way.
Who can lose in that situation. That is exactly what I plan to do and when I cross that finish line there will be no doubt that I gave everything I had in the name of Jesus Christ!
I pray that all the runners run with courage and have the strength to do there best on Saturday. I also pray that all runners make it back to their families healthy. Good luck everyone!
You can follow my progress on http://www.ultralive.net/ws100/m.php
I am runner #298.
Monday, June 18, 2012
The Unexact Science of Tapering
Most of us have a love/hate relationship for tapering. We love to back off on our training and begin to rest, but we don't like the feeling that tapering gives us. It makes us feel lazy. Also, because we are running less, we feel we are burning less calories (which is true) but we all begin to feel we are gaining weight. It messes with are mental psyche, however it is a necessary evil that factors into our race performance on race day.
So how long out do you taper? I've done it all...3 weeks, 2 weeks, 1 week,....even the four day taper. What I have found is the two week taper works best for me. It gives my body the time needed to rest from the hard training but at the same time give it enough time to build back to up to peak on race day.
So, the next question is how much do I run during the tapering period? Well, I try to avoid the ever popular complete day of rest. I try to run almost everyday but I cut the mileage in half. I make sure each run I do has a purpose. For instance, if I am training for Western States, and I actually am, I would make sure to get out in the afternoon heat to simulate what I may run in weather wise on race day. Also, I like to mix in a couple speed work sessions to get those fast twitch muscles awake for race day. Nothing really long but enough to get the job done without fatiguing the body. The goal is to keep the focus and intensity of the workouts the same as you would each and every week.
Lastly, one of the tapering questions I'm always asked is, "Should I run the day before a race?" My Answer is yes. To be honest, I used to always take the day off before a race, but I always felt flat on race day. Moreover, I realized that the worst workout I would have each week of training was the run after a day off, and the best run during the week was the second run after a day off. So, I use the day before the race as an opportunity to get the "junk" out of the legs. I will run between 20 to 30 minutes with a couple of strides thrown in after I have warmed up.
If done correctly, tapering can help you perform better on race day.
So how long out do you taper? I've done it all...3 weeks, 2 weeks, 1 week,....even the four day taper. What I have found is the two week taper works best for me. It gives my body the time needed to rest from the hard training but at the same time give it enough time to build back to up to peak on race day.
So, the next question is how much do I run during the tapering period? Well, I try to avoid the ever popular complete day of rest. I try to run almost everyday but I cut the mileage in half. I make sure each run I do has a purpose. For instance, if I am training for Western States, and I actually am, I would make sure to get out in the afternoon heat to simulate what I may run in weather wise on race day. Also, I like to mix in a couple speed work sessions to get those fast twitch muscles awake for race day. Nothing really long but enough to get the job done without fatiguing the body. The goal is to keep the focus and intensity of the workouts the same as you would each and every week.
Lastly, one of the tapering questions I'm always asked is, "Should I run the day before a race?" My Answer is yes. To be honest, I used to always take the day off before a race, but I always felt flat on race day. Moreover, I realized that the worst workout I would have each week of training was the run after a day off, and the best run during the week was the second run after a day off. So, I use the day before the race as an opportunity to get the "junk" out of the legs. I will run between 20 to 30 minutes with a couple of strides thrown in after I have warmed up.
If done correctly, tapering can help you perform better on race day.
Thursday, June 14, 2012
Make or Break Western States?
As I sit here plugging away on the keyboard of my computer writing this post, I can't help to reflect on how this year has gone. I am two days removed from the announcement that I have made my second National Team in one year. This is truly amazing since I wasn't even named an alternate to the the 2011 100k team and was able to squeeze onto the 2012 team as a second alternate after two members had to back out. My personal best in the 100k was eight minutes slower than the next person on the team and 30 minutes slower than our fastest member, yet I was able to finish second on the team and seventh in the world! What will that get me in one week when I toe the line in Squaw Valley?......SQUAT!
The nay sayers will still be out wondering if I can duplicate those performances in a truly World Class field. I surprisingly will be one of those nay sayers. I am curious to find out the answer to a number of questions. How has my body recovered after the 24 Hour National Championships just seven weeks ago? Was three weeks of hill training enough? Will the absence of any altitude training hurt me? When will my body show signs of fatigue? Can I break 18 hours for the first time? Will my stomach hold up at altitude? So many questions, and unfortunately the answer key will not be available until June 23rd. Whatever the answers may be, good or bad, it will not make or break my year. I plan to enjoy this 100 mile trip through the Sierra's. I feel no pressure for the first time going into this race. I plan to use that to my advantage. The more relaxed I feel the more energy I can save for the later stages of the race. Then,.......my focus will be on the 24 Hour World Championshps where I plan to end my racing year with a bang!
In a couple of days I will detail what my training looks like two weeks out from a hundred mile race.
The nay sayers will still be out wondering if I can duplicate those performances in a truly World Class field. I surprisingly will be one of those nay sayers. I am curious to find out the answer to a number of questions. How has my body recovered after the 24 Hour National Championships just seven weeks ago? Was three weeks of hill training enough? Will the absence of any altitude training hurt me? When will my body show signs of fatigue? Can I break 18 hours for the first time? Will my stomach hold up at altitude? So many questions, and unfortunately the answer key will not be available until June 23rd. Whatever the answers may be, good or bad, it will not make or break my year. I plan to enjoy this 100 mile trip through the Sierra's. I feel no pressure for the first time going into this race. I plan to use that to my advantage. The more relaxed I feel the more energy I can save for the later stages of the race. Then,.......my focus will be on the 24 Hour World Championshps where I plan to end my racing year with a bang!
In a couple of days I will detail what my training looks like two weeks out from a hundred mile race.
Wednesday, June 6, 2012
Top Ten Difficulties of Western States
10.) Being seduced by the "Popsicle dealers" otherwise know as the Buffalo Chips Running Club volunteers at the top of Devils Thumb. This single handily costs me minutes each year I run this race.
9.) The 0.9 of a mile long single track hilly rocky trail leading into Highway 49
8.) Michigan Bluff to Foresthill is the closest thing to stepping foot on the sun. I see trees but they don't seem to block any sunlight.
7.) Is it me or does the river look so close on the Cal Loop, but at the same time, take FOREVER to get to?
6.) Seeing spots on the climb up to Escarpment (Modesto 46 feet above see level)
5.) One word....."Switchbacks." (Descent to the swinging bridge)
4.) The false top at Robbie Point
3.) The "Elevator Shaft" when the quads are SHHHHOOOOOOTTTTT!
2.) The six month long hype build-up
1.) Breaking 19 hours.......It's going down this year:)
See you at Western States!
9.) The 0.9 of a mile long single track hilly rocky trail leading into Highway 49
8.) Michigan Bluff to Foresthill is the closest thing to stepping foot on the sun. I see trees but they don't seem to block any sunlight.
7.) Is it me or does the river look so close on the Cal Loop, but at the same time, take FOREVER to get to?
6.) Seeing spots on the climb up to Escarpment (Modesto 46 feet above see level)
5.) One word....."Switchbacks." (Descent to the swinging bridge)
4.) The false top at Robbie Point
3.) The "Elevator Shaft" when the quads are SHHHHOOOOOOTTTTT!
2.) The six month long hype build-up
1.) Breaking 19 hours.......It's going down this year:)
See you at Western States!
Saturday, June 2, 2012
What a Difference Five Years Makes
It was this time five years ago (2008), when I was arguably in the best ultra running shape of my life (2nd at Miwok-8:24) when fires engulfed the WS course and forced the cancelation of the event.
Ironically enough that marked the beginning of my running decline. My summers from 2008 to 2009 were filled with 100 mile DNF's. I only finished 1 of 5 hundred mile races in that stretch.
And with "death march" runs at TRT in 2010 and 2011, even though rewarding, psychologically were damaging to the ego. Enough so, that I decided no more mountain 100's.
Well, that was until December of 2011 that Peter Defty asked me to participate in his medical study at Western States. I didn't want to turn down the opportunity to run in this historic event in my own backyard. R(2 hours driving distance)
Fast forward to today....six months removed from the decision to run WS. What a difference six months makes. I have two ultra victories (Rocky Road 100 mile and the NorthCoast 24 Hour) and I finished 7th at the 100k World Championships helping the U.S. men take home them the silver medal. My WS expectations have changed even though I have had only two weeks of hill training. There is something magical about this year and I am going to ride it out as long as I can.
I look forward to seeing everyone at WS this year and what the next chapter of this years running season will read. Whatever it may be, it will be memorable for sure.
Ironically enough that marked the beginning of my running decline. My summers from 2008 to 2009 were filled with 100 mile DNF's. I only finished 1 of 5 hundred mile races in that stretch.
And with "death march" runs at TRT in 2010 and 2011, even though rewarding, psychologically were damaging to the ego. Enough so, that I decided no more mountain 100's.
Well, that was until December of 2011 that Peter Defty asked me to participate in his medical study at Western States. I didn't want to turn down the opportunity to run in this historic event in my own backyard. R(2 hours driving distance)
Fast forward to today....six months removed from the decision to run WS. What a difference six months makes. I have two ultra victories (Rocky Road 100 mile and the NorthCoast 24 Hour) and I finished 7th at the 100k World Championships helping the U.S. men take home them the silver medal. My WS expectations have changed even though I have had only two weeks of hill training. There is something magical about this year and I am going to ride it out as long as I can.
I look forward to seeing everyone at WS this year and what the next chapter of this years running season will read. Whatever it may be, it will be memorable for sure.
Subscribe to:
Posts (Atom)