Wednesday, December 31, 2014

2014 Running Accomplishments

It's easy to get caught up in the minutiae of day to day runs, to lose track of the bigger picture. Taking time to evaluate the accomplishments of 2014 reveals a banner year of running for Joe and me - especially for Joe, as this was his comeback year after 6 months off in 2013 with his shoulder surgeries. Take a look...

Joe's 2014 Running Accomplishments
1.    Half Marathon
a.   First year running 5 half marathons
b.   Set new half marathon PR (1:36:06)
2.    15K Distance
a.   First 15K
b.   First sub-7 minute mile pace in a race (1:04:04)
3.    10K Distance
a.   First time taking 1st place in age group division for The North Face Endurance Challenge Trail Run and set a PR for this event (48:14)
b.   Took 2nd place in age group division for Trail Assail Memorial Day Run at Minooka Park
4.    Overall Distance: 1,152
a.   Annual - First time logging over 900 miles
b.   Monthly - Averaged 96 miles per month
c.    Weekly - Averaged over 22 miles per week

Joy's 2014 Running Accomplishments
1.    Half Marathon
a.   Hit 20th Half Marathon
b.   Set new half marathon PR (2:08:05)
2.    15K Distance
a.   Set a new 15k PR (1:30:27)
3.    10K Distance
a.   Set a new PR in The North Face Endurance Challenge Trail Run (1:02:24)
4.    5K Distance
a.   Took 2nd place in age group division for Trail Assail Independence Run at Fox River Park
5.    Overall Distance: 1,350
a.   Annual - First time logging over 1,170 miles 
b.   Monthly - Averaged 112.5 miles per month
c.    Weekly – Averaged 26 miles per week

Saturday, December 27, 2014

80/20

Selfie taken before the
last long run of 2014!
This post is a follow up from December 3rd  blog about my decreased performance and the science behind it (a rather technical blog that may have been a great literary lullaby before bed for most of you☺). So what happened after I realized I was on the verge of Stage 2 Overtraining? I turned my attention to rest and research. I took 2 complete days off of any and all exercise, 7 full days off running and did a lot of cross training (elliptical, stair climber, biking, yoga, walking) in an easy zone. While taking it easy physically, I logged 8 hours of restorative sleep or more each night, resumed my Maca/Chia/Cacao Nib/Protein recovery drinks and formulated a new training approach.

Taking a page out of Joe's book, I exhaustively researched a running theory that purports running slow makes you a faster runner. This idea feels counter-intuitive, so I needed a lot of convincing. I read no less than 50 articles, research outcomes and personal testimonials to assure myself that this approach to running was based in some science. My exploration led me to two similar yet different training methods: 80/20 Running, also known as Polarized running, & the Maffetone Method (named after Phil Maffetone).

The Maffetone Method prescribes doing ALL running in the Zone 2 Heart Rate (HR) scale. Zone 2 parameters reflect your individualized numbers for accessing your Maximum Aerobic Threshold. This threshold is where your body learns how to use fat, instead of glycogen (carbs/sugar) for fuel. When you use fat for fuel, you boost your endurance, becoming able to run longer and faster with less effort (i.e., a lower HR). For me, this means keeping my HR below 141 beats per minute (There's a formula for finding your number. The number is your maximum aerobic heart rate - not your maximum HR overall, which for me, is around 180). These slow runs are done for 3-6 months before you can add in a little bit of speedplay. This method also advises against weight training during the initial 3-6 month period, as that can detract from building the aerobic system. No weight lifting? Sorry, that's a deal breaker for me. For this reason, I crossed this stringent form of training off the list of possibilities.

The 80/20 running plan prescribes 80% of weekly mileage being done at or below that aerobic HR threshold, while allowing for 20% speedwork in different doses throughout the week. It also doesn't frown upon weight lifting or cross training, as long as it's all done within the 80/20 paradigm. This seemed doable, so I purchased a newly released book on the subject, ripe with the latest research, read it in 2 days and have been following the detailed training plan for the past 2 weeks.

How is it going? Physically it feels great and easy. I don't get tired, I don't get sore. Mentally, it's painful. It requires me to constantly check my ego, it stirs up obsessive compulsive ruminations and lots of negative self-talk. In order to keep me HR under 141, I am essentially shuffling. My pace, once honed to a 9:30 pace, is now between an 11:30-12:00 pace. After one run, I nearly threw in the towel after holding the thought, "OMG. I've never run this slow. Not even when I started running. Not even when injured." It took my friends Bobbi, Jenny and Rosanna to talk me off the ledge and to stick with this training. Running slow to get fast can take 6 months to a year to yield satisfying results, yet here I am wanting to see improvements after 2 weeks. it takes fortitude, strength and faith to take on this challenge. I've rebelled a couple time, taking the last stretch of a run to go fast, sending my HR into the 150's in defiance. I have to continuously remind myself to see the bigger picture - take the time now to build a solid aerobic base and reap the benefits for years to come. I also think it would help me to have a partner to commiserate with. While Joe is out there cranking with his 7-minute miles, I feel demoralized and begin to convince myself to return to my old training patterns (which, actually, my body is still too wrecked to do). I need someone to be my 80/20 sponsor (ala AA) or to do this with me, and Bobbi may be just the one ... ☺

Building an aerobic base is something most people do not take the time to do. You can be super fit, yet not have a solid aerobic base. One example from my readings regards an elite level Ironman. He hit the wall with overtraining, and had no other choice but to take on the Maffetone Method. He was humbled when his 5:20 pace was reduced to an 8:15 pace. He stuck with the plan, and eventually regained his 5:20 pace, BUT he could now sustain that pace in competition with his HR 25 beats lower than it used to be. Like this triathlete, I find myself backed into a corner. Trying the 80/20 Running is actually my only option at present, as it allows my body to continue recovering from being pushed to the edge, while building my (elusive) aerobic base. 

I've committed myself to doing this for at least 3 months. Each month the plan calls for a 3-mile test to measure progress. The test is done on a track, measuring your pace for each mile. Each month, the testing should reflect improvement with pace, while your HR remains the same. I conducted my first test on Christmas Day at the colorful new Catholic Memorial High School Track:

Mile 1 = 11:21
Mile 2 = 12:12 (this number seems off - I ran in the opposite direction on the track this lap and wonder if that skewed things)
Mile 3 = 12:13

There's only one way to go from here, right? 

Sunday, December 21, 2014

2014 Book Review

It's book review time! As tradition dictates, I will share my 5-star rated reads of 2014. 

1. We Are Water - Wally Lamb
After 27 years of marriage and three children, Anna Oh—wife, mother, outsider artist—has fallen in love with Viveca, the wealthy Manhattan art dealer who orchestrated her success. They plan to wed in the Oh family’s hometown of Three Rivers in Connecticut. But the wedding provokes some very mixed reactions and opens a Pandora’s Box of toxic secrets—dark and painful truths that have festered below the surface of the Ohs’ lives.

We Are Water is a layered portrait of marriage, family, and the inexorable need for understanding and connection, told in the alternating voices of the Ohs—nonconformist, Anna; her ex-husband, Orion, a psychologist; Ariane, the do-gooder daughter, and her twin, Andrew, the rebellious only son; and free-spirited Marissa, the youngest. It is also a portrait of modern America, exploring issues of class, changing social mores, the legacy of racial violence, and the nature of creativity and art.

With humor and compassion, Wally Lamb brilliantly captures the essence of human experience and the ways in which we search for love and meaning in our lives.

2. Running With The Kenyans - Adharanand Finn

Whether running is your recreation or your religion, Adharanand Finn’s incredible journey to the elite training camps of Kenya will captivate and inspire you, as he ventures to uncover the secrets of the fastest people on earth. Finn’s mesmerizing quest combines a fresh look at barefoot running, practical advice on the sport, and the fulfillment of a lifelong dream: to run with his heroes. Uprooting his family of five, Finn traveled to a small, chaotic town in the Rift Valley province of Kenya—a mecca for long-distance runners, thanks to its high altitude, endless paths, and some of the top training schools in the world. There Finn would run side by side with Olympic champions, young hopefuls, and barefoot schoolchildren, and meet a cast of unforgettable characters. Amid the daily challenges of training and of raising a family abroad, Finn would learn invaluable lessons about running—and about life.

3. The Interestings - Meg Wolitzer

Whether running is your recreation or your religion, Adharanand Finn’s incredible journey to the elite training camps of Kenya will captivate and inspire you, as he ventures to uncover the secrets of the fastest people on earth. Finn’s mesmerizing quest combines a fresh look at barefoot running, practical advice on the sport, and the fulfillment of a lifelong dream: to run with his heroes. Uprooting his family of five, Finn traveled to a small, chaotic town in the Rift Valley province of Kenya—a mecca for long-distance runners, thanks to its high altitude, endless paths, and some of the top training schools in the world. There Finn would run side by side with Olympic champions, young hopefuls, and barefoot schoolchildren, and meet a cast of unforgettable characters. Amid the daily challenges of training and of raising a family abroad, Finn would learn invaluable lessons about running—and about life.

4. The Silent Wife - A.S.A. Harrison

Jodi and Todd are at a bad place in their marriage. Much is at stake, including the affluent life they lead in their beautiful waterfront condo in Chicago, as she, the killer, and he, the victim, rush haplessly toward the main event. He is a committed cheater. She lives and breathes denial. He exists in dual worlds. She likes to settle scores. He decides to play for keeps. She has nothing left to lose. Told in alternating voices, The Silent Wife is about a marriage in the throes of dissolution, a couple headed for catastrophe, concessions that can’t be made, and promises that won’t be kept. Expertly plotted and reminiscent of Gone Girl and These Things HiddenThe Silent Wife ensnares the reader from page one and does not let go.

5. Benediction - Kent Haruf

When Dad Lewis is diagnosed with terminal cancer, he and his wife, Mary, must work together to make his final days as comfortable as possible. Their daughter, Lorraine, hastens back from Denver to help look after him; her devotion softens the bitter absence of their estranged son, Frank, but this cannot be willed away and remains a palpable presence for all three of them. Next door, a young girl named Alice moves in with her grandmother and contends with the painful memories that Dad's condition stirs up of her own mother's death. Meanwhile, the town’s newly arrived preacher attempts to mend his strained relationships with his wife and teenaged son, a task that proves all the more challenging when he faces the disdain of his congregation after offering more than they are accustomed to getting on a Sunday morning. And throughout, an elderly widow and her middle-aged daughter do everything they can to ease the pain of their friends and neighbors.

Despite the travails that each of these families faces, together they form bonds strong enough to carry them through the most difficult of times.  Bracing, sad and deeply illuminating, Benediction captures the fullness of life by representing every stage of it, including its extinction, as well as the hopes and dreams that sustain us along the way. Here Kent Haruf gives us his most indelible portrait yet of this small town and reveals, with grace and insight, the compassion, the suffering and, above all, the humanity of its inhabitants.

6. And The Mountains Echoed - Khaled Hosseini

This is a novel about how we love, how we take care of one another, and how the choices we make resonate through generations. In this tale revolving around not just parents and children but brothers and sisters, cousins and caretakers, Hosseini explores the many ways in which families nurture, wound, betray, honor, and sacrifice for one another; and how often we are surprised by the actions of those closest to us, at the times that matter most. Following its characters and the ramifications of their lives and choices and loves around the globe—from Kabul to Paris to San Francisco to the Greek island of Tinos—the story expands gradually outward, becoming more emotionally complex and powerful with each turning page.

7. Ranger Confidential - Andrea Lankford

For twelve years, Andrea Lankford lived in the biggest, most impressive national parks in the world, working a job she loved. She chaperoned baby sea turtles on their journey to sea. She pursued bad guys on her galloping patrol horse. She jumped into rescue helicopters bound for the heart of the Grand Canyon. She won arguments with bears. She slept with a few too many rattlesnakes.

Hell yeah, it was the best job in the world! Fortunately, Andrea survived it.

In this graphic and yet surprisingly funny account of her and others’ extraordinary careers, Lankford unveils a world in which park rangers struggle to maintain their idealism in the face of death, disillusionment, and the loss of a comrade killed while holding that thin green line between protecting the park from the people, the people from the park, and the people from each other. Ranger Confidential is the story behind the scenery of the nation’s crown jewels—Yosemite, Grand Canyon, Yellowstone, Great Smokies, Denali. In these iconic landscapes, where nature and humanity constantly collide, scenery can be as cruel as it is redemptive.

Sunday, December 7, 2014

Sneak Peak - 2015

Fun time! I realize the past few few blogs have been heavily laden with scientific physiological details only interesting and absorbable to a minute amount of readers. Now it's time to lighten up and share a preview of what we're working on for 2015. Let's go month-by-month... 

JANUARY - Training season begins for half marathon number 1 of 5 in late March.
Race: Trail Assail Snowshoe Running 5k - Minooka Park, Waukesha

FEBRUARY - Train, train and train!

MARCH - Ready for hillacious half marathon #1?
Race: Run The Bluegrass Half Marathon - Lexington, KY
This race begins at the well-known Keeneland Horse Park & Race Track and travels through the beautiful, but hilly horse country of north central KY.


















APRIL - Recover, then train for half marathon #2.

MAY - Revisiting an oldie, but goodie - one of our favorite events to run.
Race: Wisconsin "Cheesy" Half Marathon - Kenosha, WI
A flat, scenic course along Lake Michigan, replete with lighthouses.

JUNE - ...And now for something completely different!
Race: Ragnar Relay - Madison, WI - Chicago, IL
This is a unique race experience that entails a team of 12 runners, each one running 3 different legs of varying lengths, covering 200 miles in 2 days, from Madison to Chicago. Below is a link to a video that does a great job explaining how the race works, while showing how fun it is. Joe and I were hesitant to join, but after seeing this video, we were stoked. The video is about 10 minutes long, but worth it for the scenery alone (the video was filmed in beautiful UT – I’m happy we don’t have mountains in WI/IL to scale!). I’m driven to get lots of road kill! (watch the video to know what I’m talkin’ about). Check it out http://www.youtube.com/watch?v=cb3pbZcaedg

JULY - This isn't a confirmed plan yet, but we're toying with doing something crazy ...
Race: Dances With Dirt Devil's Lake Half Marathon - Baraboo, WI
A wild, steep, possibly muddy & buggy, trail run that includes the bluffs at Devil's Lake State Park. This is one badass mofo race! If it doesn't kill you, it'll make you stronger☺
AUGUST - Backpack Glacier National Park, MT, then pop in and see my sister, Barb.

SEPTEMBER - Keeping the trail theme alive ...
Race: The North Face Endurance Challenge Trail Half Marathon - Ottawa Lake, WI
This is one race series that we do every year. Most often, we do the 10k, but this year we plan to take on the half marathon for a second time. Doing the Dances With Dirt half in July, could strategically help us set a PR in this purty Southern kettle Moraine race.

OCTOBER - Gearing up for the the 5th and final half marathon of the year.
Race: Lakefront Discovery Run 15k - Milwaukee
Tradition! This fun, fast and scenic lake shore run is becoming a standard part of our October training schedule.

NOVEMBER - The last hoorah!
Race: Milwaukee Running Festival Half Marathon - Milwaukee
There's a new running series in town! The Milwaukee Running Festival begins in 2015 with 1 mile, 5k, half and full marathon distances to choose from. We look forward to being a part of this inaugural race that will cover Milwaukee streets above and beyond the lakefront.

DECEMBER - Off Season Recovery

Wednesday, December 3, 2014

Seeing The Bigger Picture

My last post talked about my dwindling running performance and my plan to run slower and within a certain heart rate zone. For one week, I logged my resting heart rate every morning before getting out of bed and plugged that into a special formula. My average resting heart rate is 51, which converted into an optimal training heart rate zone for me of 127-145. To keep my HR in this range, even while running slow, has been a challenge over the past 2 weeks, with disappointing results. Back to the drawing board I went … Review & Research.

Careful examination of my training journal shows a girl on fire. In 2014 my training plan changed to 6 day/wk runs from 5/wk, a second speed work session per week was added and my overall weekly volume increased. I made steady gains with my pace and aerobic system from January through September. Every run was exciting as I was constantly besting previous training runs. I raced every month, secured several PR’s and even an age group second place finish. It was around early October that my pace began to slow and that I had trouble executing certain work-outs, such as speed work sessions, requiring more breaks and rest to complete. This slight downward progression led into a 5-week period that would include 2 half marathons and a 15k. So, I started slowing down around 10/1. From 10/18-11/8, I was in constant race/recovery mode (and had a bad head cold). Since then I’ve been trying to run slower, but have kept the volume up in pursuit of the biggest mileage year ever. I had a goal to run 1200 miles this year. I have already achieved that (I’m currently at 1,271), but felt driven to continue running as much as possible to see how many more miles I could rack up before year’s end. I’m having to rein in my obsessive number-crunching, goal-driven ways and drop the pursuit of extra miles as part of seeing the bigger picture - I have big race plans for 2015. In my depleted state, I will not be able to perform well (or possibly at all – see the “stages” listed below), if I don’t take some time off right now.

I think for the past few weeks I’ve been in denial. I hoped that scaling back my pace to keep my HR low would allow recovery to occur, and fix the problem, but I’m only getting slower. I think the breaking point was a taxing run at Lapham in the snow last weekend. Though the scenery was beautiful (see picture), the run was utterly fatiguing, and since then I haven’t felt like running (though I have). For the past couple weeks a little voice in my head kept saying “you need a break from running altogether”. Listening to that voice, I began to research just how much time off might be adequate, and that’s when I came across lots of material pointing to the 3 Stages of Overtraining.

Stage 1: Functional Over Reaching gone awry. You push the envelope with a heavy training load. It either pays off with the right balance of rest & recovery, with you seeing incredible boosts in performance OR it flops, you don’t get enough recovery time and you enter the beginnings of “Overtraining Syndrome”. The beginning kicks off with mild adrenal gland malfunction, which correlates to reduced aerobic capacity. Translated, this means running at a slower pace with a higher heart rate (For example, last week I ran a 5 mile route at a 10:04 pace with an average HR of 153 – 4 months ago I ran the same route at a 9:11 pace with the exact same HR). In addition to the loss of athletic performance, symptoms include:
·         An increased appetite with a craving for sweets
·         Sleepiness after eating
·         Cravings for caffeine
·         Trouble losing fat
·         Sleep irregularities
·         Increased resting heart rate
·         Mood changes
·         Fatigue
·         Prolonged muscle soreness
I only have the decreased performance aspect, which is why I think I’m not to Stage 2 quite yet.  If a body is in stage 1, it can usually recover with a couple weeks of rest. Mindful nutrition is key for recovery as well, but luckily, my nutrition needs little improvement … maybe just a slight reduction in sugar intake.

Stage 2: Overtraining of the Sympathetic Nervous System. This is more serious. Now the adrenal gland malfunction in conjunction with the hypothalamic-pituitary-adrenal axis begins to pass a point of no return. You know you’re in this stage if you try taking time off from training, but don’t improve in your performance (I’ll know better which stage I’m in after my time away from running – if I don’t get better after my time off, I am likely in this stage). Symptoms include:
·         Sleep disturbance – insomnia,waking in the middle of the night and not falling back to sleep
·         Restlessness
·         Increased propensity for upper respiratory infections
·         Change in appetite – increase or decrease
·         Depression and/or Anxiety
·         Irritability
·         Chronic achy joints and/or Sore Muscles
·         Loss of motivation
·         Injury/Mechanical imbalances
·         Loss of concentration
·         For women, changes in menstrual cycle.
Fortunately, I don’t have any of these symptoms. This stage can take months of rest to recover from.

Stage 3: Overtraining of the Parasympathetic Nervous System. Now you’re in deep doo-doo. You’ve been ignoring the signs of overtraining for a long time and have destroyed your adrenal/hormonal system. It’s so depleted that you may have more serious physical problems, such as frequent urination and utter fatigue with deep down feelings of physical un-wellness. At this point, the body cannot even be forced to do activity. There’s a famous ultrarunner, Geoff Roes, who got to this level. After years of hitting it hard with 200+ mile weeks, he found himself unable to even run 1 lone mile. Recovery at this stage is not a guarantee. Some athletes will rebound, but not necessarily to their previous level of excellence. In Geoff Roes’s case, after taking nearly a year off of running and training, he has recovered and won many illustrious titles this year in the ultra-world. This level of overtraining seems dedicated to the elite level athlete, though I reckon’ it could happen to anyone. SCARY!

I gutted out 3 super slippery miles with Rosanna this morning and now plan to not run for 7-10 days. After that, I’ll run at 50-75% of the volume I was training at and I will take those runs slow. Hopefully, this plan works and will validate my assessment of being in Stage 1. This doesn’t mean I become a couch potato. Walking is an excellent and effective activity to promote recovery (we’re not talking strolling or ambling, but a good paced walk). I’ll incorporate more cross training in the next few weeks – biking, elliptical, yoga – and will continue my weight training with Aaron. I am hopeful that this plan will restore me, but your added finger crossings or prayers or whatever are welcome too!