Breaking the Cycle: Training to Race Trails with Speed

Overcast Start to Running Scouting the Voyageur Course Near Duluth

Where has time gone in the last two weeks? With four weeks out from Voyageur 50, I am looking forward to the last push of high mileage to show up ready to crush my mediocre rookie performance last year. Not that I was disappointed by my effort (1st 50 ever in 8:36:00), but I feel more knowledgeable and prepared to race well this time around. Since making the transition to trail running, my view of the "trail community" is ALMOST entirely positive. Compared to road running or cycling, the atmosphere is much more relaxed, runners are eager to volunteer and help each other, and most importantly, everyone is like minded and open to meet new friends! With this being said, one misconception gets under my skin. The misconception is this: Performing well over an ultra-distance trail event doesn't require speed training. If you are looking to truly maximize your race on the trail, this couldn't be any further from the truth. Not only does slogging long miles at one speed put you in a doom loop of slow times, but it does nothing to boost your fitness. True, most people can't run as quickly on the trail as they can on roads. However, climbing and descending hills well takes an elevated level of fitness and strength that you won't need on the roads. Getting in 1 or 2 speed based threshold or fartlek type runs per week will allow you to run comfortably at a faster rate...and that is guaranteed. What does a distance speed workout look like for someone running a marathon or a 50k? Here is an example that is meant to boost my threshold and allow for faster, more comfortable splits while racing long.

11 Mile Workout
1 mi. warm-up at 7:15 min/mi
3 mi. - 18:25
0.5 mi. at 7:30 min/mi
3 mi. - 17:55
0.5 mi. at 7:30 min/mi
3 mi. - 17:40
0.1 mi at 7:30 min/mi
1 mi. cool-down and stretching

The key to this workout is to adjust the splits so that you are fighting exhaustion but not totally maxed out and wrecked for the week. By running easy in between sets, there is time for a short recovery before the next set.

My Last Two Weeks:
Over the last two weeks, I have been at between 80-90 miles per week. Balancing a life outside of running and a full time desk job has been a stretch at times, but there is light at the end of the tunnel with key races coming up. I have taken a few day trips to break the typical training courses up. Last weekend, I had the opportunity to run in Duluth, taking a day trip and running 4.5 hours of the Voyageur trail. The course looks beautiful this year and getting back to Jay Cooke should be a treat since flooding basically washed the entire course away last year. During our course preview, we found wild asparagus, stumbled upon what looked like a squatter property riddled with shotgun shells, picked up a few ticks, and cooled off in a few rivers. All in all, it was a great weekend day trip that left me inspired!

Coming Up... This week I head to Bozeman, MT mainly to reset my buttons until August. The grind of cubicle life has left me pretty flat, so I am looking to fill a week with adventure in the mountains. I plan to document a few of my more epic runs including a ridge scramble that ties together four 9k - 11k ft peaks, climbing 9500ft of elevation before descending in Bozeman 22 miles later. This should challenge the flat-land legs and give me a preview of the Bozeman Ridge Run course I am set to race in August. Additionally, I have picked off a couple other peaks based on summitpost. I will put my phone in my pack...not only for safety, but to capture the beauty...Look for some beauties and laughable stories upon my return! Cheers!

Part 3: Building Your Support Network

The trail to success can be narrow and exposed without the right support. Building the correct network can provide innumerable benefits along any goal driven journey. In running and fitness, this couldn't be closer to the truth! Below are ways that you can increase your performance and balance the rhythm of your life while tackling a new athletic endeavor.

1. Education - Over the past 6 years, I have utilized a number of coaches to increase my training knowledge, to become more efficient (time spent & running economy), and to generate new ideas. Whether it is mental or physical training, investing in a coach can be a great reality check and a breath of fresh perspective into what you are working towards. With so many "certified" coaches however, seeking out the correct coach may be the hardest part of the journey! Just because someone is an athlete, it doesn't mean they have great advice. You can apply the same logic towards an over ambitious academic with fancy certifications! To get beyond the "pony show" of evaluating certifications and plaques, I have found it helpful to answer the following questions when meeting with a new coach.
• Does he/she have specific experience working with athletes or attaining a similar goal to what you have in mind?
• What are his/her view points on the priorities that are important to you (e.g family, life balance, etc...)? Is this person a good role model for the above priorities?
• Has this person been recommended by a friend or expert within the particular field?
• Can you easily converse with this person and/or see yourself as friends outside of the coach/client relationship?
• What is your ideal communication channel? Can the coach accommodate this channel?
• Financially, does this potential coach fall within your means?
2. Family - Although the definition of family varies for each person, achievements and the work that comes with each milestone should be shared with others surrounding you. Not only has my family been a good network of super-fans and aid along the way, but they have also kept me grounded and responsible for things that TRULY matter. If I am over-training, not prioritizing, or not having fun, they are the first in my network to call it out. Sometimes blunt honesty is the only thing that can snap me out of obsessive stupidity. At the end of the day, most endeavors are just adventures away from the hum of everyday life. Family may be the most powerful tool that I have within my network. By maintaining perspective and balance, it is astounding how efficient I have become in other aspects of life.
3. Friends - Specific to many endurance based endeavors (insert running, cycling, climbing, etc...) focused self-induced pain is one of the only ways to reach a new level of performance. Naturally, the brain rebels or only puts up with a portion of the intensity that is needed to achieve greatness. I have found that over time, my threshold for pain has increased, however, like-minded friends can help during lulls or the days where it is tough to summon that fire. Before turning an endeavor social, keep in mind the following:
• Stick to the Plan - Just because you are meeting someone, don't throw your personally tuned workout out the window. Going too long, too fast, or too ____ undermines the entire goal of making smart, calculated progress.
• Soar with Eagles - Nobody likes the friend that always shows up to the "c" workout when they should be in the "a" group. Maybe I should translate that. Surround yourself with like or better talent. You and those along for the workout will appreciate it!
• Adjust the Frequency - As covered above, balance must remain top-of-mind when tackling endeavors outside of life's top priorities. With that being said, some people have more time than others to meet up for group based workouts. Find the frequency that best suits your schedule and stick to it! As soon as it becomes a hassle, the costs outweigh the benefits!

The Road to July...
Over the past couple weeks, I have had a break in action post-Superior. Naturally, my training progression has been the following...recovery (lots of cycling), re-hydration (plenty of beer drinking), refocusing (back to the training plan). For the last two weeks, I have enjoyed 70-85 miles a week with two speed focused sessions and a longer Saturday run. My sights are set on Voyageur 50 mile in mid-July, followed by the Bridger Ridge Run in Bozeman, Montana (two weeks later). The latter is what I am truly excited for! I was honored to get selected through a lottery system for Bridger. This race has been featured in multiple "top 10" and "bucket list race" publications. It looks like a huge challenge for anyone, especially someone that doesn't access mountains on a daily basis. In preparation for July and August racing, I plan to use some long hill repeats and shorter local 5k - 10k races to maximize fitness.

Proper Eating for Lasting Health

As football came to a close for me in 2005, I accepted the reality that I could either lose weight or become fat. I had seen plenty of former standout athletes fall off the bandwagon, continuing to eat, but neglecting to exercise. With equal parts fear and motivation, I set out to lose what I built to play football. Below is a recap of steps I took to lose 70lbs and transform my body.

1. Accepting a Challenge: One of the first things I did was make a bet with my father. In October 2005, we constructed a gentleman's agreement to tackle our weight loss together, setting out to see who could reach 185lbs by Christmas. If you are competitive, a challenge may be what you need to seek motivation and consistency towards your weight loss. Notice, this challenge had three things; a measurable end result, a partner to add company along the journey, and an end date.
2. Building upon Met Goals: As I stated within my last post on goal setting, working feverishly to attain a goal is foolish unless you move forward with another larger goal. After quickly whittling my frame down to 182lbs by Christmas, I needed another challenge to maintain my effort. Over the past months, I had lost weight through eating smarter, exercising in new ways (running, cycling, and lighter weight lifting), and limiting alcohol consumption. As I began to form a novice endurance base, I fell in love with running and cycling outdoors. For me, a longing for the outdoors was not a new discovery. From a very young age my parents instilled a sense of adventure in me, encouraging me to explore the dense forest surroundings in our backyard near Seattle and taking me on backpacking trips at a young age. Due to my new found interest in running, I registered for Grandma's Marathon in 2006, to keep my motivation consistent. Through the winter months, I established a routine of running regularly and eating properly to achieve my goals.
3. Utilize Resources: Fast forward a year. I completed my first marathon and achieved my goal of running under a 4:00 hour time. This left me inspired and naturally intrigued to discover what my body was capable of. I knew with more work, I could run faster, I just didn't know where improvement would stop. At this time, I was hovering around 180lbs and felt like I could do more to improve my eating habits. I utilized two sources to gain an understanding of how to "eat for fueling a specific activity." Sports Nutrition for the Endurance Athlete, written by Monique Ryan, opened my eyes to fueling and hydrating properly for successful endurance endeavors. I have read this book a handful of times to improve upon my diet. More recently, cookbooks such as The Feed Zone, and Scott Jurek's Eat and Run, have provided new ideas and recipes that keep me interested in eating healthy. If running isn't your thing, other resources may provide useful along the journey. In the end, I have found that knowledge has taken me a step beyond where motivation would have left me as a runner.
4. Defining Healthy Eating: Fueling for an endurance endeavor is an ever evolving process of personal experiments. What works for some, may never work for others. With that being said, simple logic goes a long ways. I have avoided eating overly-processed food in order to get down to a stable weight that I find optimal for running. Eating large quantities of fruits, vegetables, nuts, etc... has kept me lean and healthy. One of the largest steps I took to lose the last 10lbs was to give up red meat. This happened to be a personal choice, after I discovered that red meat and pork, among other things made my body feel terrible while exercising. I do consume chicken and fish, however it is on a more sparing basis then when I played football. Since this topic is vast and could be stretched into an entire series of posts, I will summarize the lessons I have learned in four bullets:
• Pay attention to what is in your food. Read packages and avoid ingredients that are unnatural (scientifically developed).
• Don't follow X athlete's or X nutritionist's advice. Build your own knowledge and then determine what works best for you personally!
• If it's raw, it can't be bad: consuming food in its natural form (i.e. fruits, vegetables, nuts, etc..) will go a long ways in improving any one's daily nutritional habits.
• Eating healthy doesn't need to break the bank. Sure, you can go to Whole Foods or a "natural" co-op and spend more than half of your living wage, but you don't need to! Utilizing avenues such as a local farmer's market or stocking up on certain items when they are "in-season" can prove to be affordable and provide the variety needed to keep eating interesting!
5. Don't Get Discouraged: In the end, I have built my personal health over a 6 year period of constant education, experimentation, and consistency. If I subtracted one of these three key elements from the overall "process," I would not be where I am today. If you are setting out to achieve something large, recognize that you may fail, face resistance, and become delayed within the process. If you recognize this, the journey will be that much sweeter!

Follow me next week as I write about how to build a support network.

Part 1: Setting Goals from a Personal Perspective

A quick Internet search shows just how vast this topic is (over 94 million hits on Google!). From famous athletes, to self made millionaires, to authors, everyone has an opinion. I don't want to bore you with the typical "set measurable or S.M.A.R.T goals," I just want to share what has worked for me along a 6 year journey of recreating my fitness. As I was running today, I realized I could write an endless amount of posts on this topic, but I will try to summarize it into four succint points on which I can expand upon.

1. A truly challenging goal has no shortcuts and takes fierce persistence

This may seem insanely obvious to some, but honestly, how many advertised shortcuts exist these days? With the "great American time constraint" as I call it, nothing irritates me more than reading about the next 30-day cleanse or "weightloss challenge" that is broadcast on social media or reality TV. Why set yourself up for simply losing 10lbs and then go back to eating terribly and never working out? If there is one thing that I have learned, it is that fitness isn't born overnight. I have truly succeeded because I have tirelessly worked towards reaching each goal that I have set. Becoming an efficient runner isn't as simple as lacing up a set of shoes and redlining down the trail. Matter of fact, that will lead to injury and a quick distaste for running. Going too hard too soon won't produce the freedom and joy that come over time.

When I set out to run a Boston qualifying marathon time after my first taste of the distance, I worked extremely hard and failed on three separate occasions. Once, I failed by only 2 minutes and barely had the strength to walk away from the finishing area because I was so devestated. Sure, I could have quit or told myself that I had reached my running "limit," but I knew this was selling myself a lie. Instead, I walked away each time with a new determination to eat healthier, train smarter, and learn from my failures. In the end, I have broken this original goal on 5 different occasions by over 30 minutes! This brings me to the next thing I have learned.

2. Each goal is a building block for the next

If you really desire to become phenominal at something or want to get into the best shape of your life, don't be trapped by what I would coin as the roller coaster effect. To illustrate the roller coaster effect, I will share a conversation that I will never forget.

While walking into an athletic facility last winter, I ran into an acquaintence that I recognized from the triathlon world. He is a middle aged iron distance athlete who appears to invest a lot of time into training for long distance races each year. As we were comparing notes, he smiled and told me it was once again time to get into shape for the next Ironman. Briefly, he explained how his fitness was like a roller coaster. Each year he gets in phenominal shape for Ironman, completes the race and then promptly cancels his membership and forgets about his fitness until Spring rolls around again. Just think how much easier it would be for this athlete if he had maintained some of that peak fitness to apply it to next season. If his fitness wasn't squandered in between each season, he would be able to reach a higher level each season!

Personally, I have invested in my health for the long haul by constantly setting new goals. After qualifying for my first Boston Marathon, I redialed my marathon goal to break 3 hours. After that, I set it for 2:50 and so on. With each goal, comes a new challenge to keep me honest and moving forward. Don't invest in a goal only to stay stationary!

3. Learn from Mistakes and Move On

Just recently, I turned in one of my personal worst ultra-marathon performances after training extremely hard for the Chippewa 50k. Even before I crossed the finish line, I considered dropping out of the race. Instead, I stubbornly dug in and told myself that I didn't want to start the ultra season with that mindset. As I crossed the line, I was left whole heartedly disappointed, but somewhat proud of my drive to finish what I started. After I decompressed for a couple of days, I did a mental inventory of everything that I did incorrectly. I realized that I ignored my nutritional strategy, didn't hydrate adequately, and allowed myself to be caught up in the competition, not the freedom of running through the woods. In the end, I used these painful memories to ensure that Superior 50k went much better. I completed Superior 17 minutes quicker for a new PR on a course that had double the vertical!

Missed your goal? Lace up and get after it!

Don't let failure turn into a paralyzer. Once you go down that path, it is hard to mentally regain health. Everyone fails and it is bound to happen to you if you are in the game long enough. The good news is that these failures turn into great stories down the road. Better yet, these failures can be great teaching points for blowing that missed goal completely out of the water on the next shot. When you fail, decompress, write down your errors, and capitalize on the nearest opportunity to sieze that goal. Waiting and brooding will only cause more anxiety and self doubt!

4. Make Contingency Plans

With each challenging goal comes exposure to failure. Success can be derailled after months of preparation due to any variety of external factors in life. Instead of putting each goal onto a life or death pedestal, take a moment to consider a contigency plan. This secondary goal shouldn't be an easy escape route, but rather a distant option to save just an ounce of what you have been working towards. Imagine working super hard to reach a marathon goal time only to wake up unprepared for 90 degree heat in the middle of Autumn. Ask me about Twin Cities Marathon in 2007, it happened! Ultimately I walked away with a time 20 minutes slower than what I trained for and a new perspective on adjusting goals! If I went for my original time, I would have never finished and ended in the medical tent. Why throw away all that work to completely fail when you could adjust and learn from the experience!

3 Step Guide to Redefining Physical Fitness: My Journey

After six years of constant work, I believe that anyone can reinvent their physical self and overcome unfathomable odds. I state this as someone who went from a 220lbs frame to a 150lbs frame, working to recreate the body I originally built up to play college football. Before my football days came to an end, I could literally feel my elevated heart rate and absolutely hated running. I couldn't stand to run more than 100 yards. I never had the desire to go out for a run. So, what changed or motivated me to lace up the shoes? It is quite simple really, I felt terrible and was scared that every ounce of muscle would transition to fat once I walked away from football. To give you a view of my progress, here is the before and after statistics of my effort.


Football (2004)

• Weight: 220lbs
• Body Fat: 15%
• Resting Heart Rate: 63
• VO2 Max: 41
• Bench Press: 345lbs
• 90 Degree Squat: 625lbs

Current (Testing taken in 2011)

• Weight: 151lbs
• Body Fat: 3%
• Resting Heart Rate: 36
• VO2 Max: 69* (last tested in June, 2011)
• Best Marathon Time: 2:47

In the next 3 weeks, follow me as I lay down the road map of how I personally worked my way into competitive running, conquering my health and fueling my itch to compete. I look forward to dissecting the following topics which I perceive as pivotal to developing a healthy lifestyle:

1. Proper Goal Setting and Consistent Work Ethic
2. Eating Properly for your Health Goals
3. Building Your Support Network

Snow, Wilderness, and Building Mental Strength

Last week marked the last push before Chippewa 50k this coming weekend. The week was punctuated by some hard treadmill speed workouts, a couple easy runs, and a whole lot of snow. Thursday, I was slated to do a long threshold effort, but nature had some thoughts on that. When I arrived home, the snow was already over 8 inches deep and the wind was blowing at an unmotivating pace. Begrudgingly, I set out for a run to "embrace" the weather. Although I wasn't motivated, I was reminded of two things while running. The first was that even under the most intense conditions, you can always find beauty when focusing on the positives within your surroundings. Between the trees and wind off the lake, this was certainly true. The second was that banking some mentally tough runs are paramount for peak conditioning later in the year.

Mental training could be more important, if not the defining factor in a breakthrough performance. This is especially true in a longer endurance event with many outside influences that cannot be controlled. If you aren't mentally tough and ready to overcome obstacles, you may as well be physically unfit in my mind. How do you become mentally tough? Here are some suggestions that have worked for me in the past:

1. On slated "key" workout days, overcome external obstacles such as adverse weather or fatigue. Obviously it isn't bright to push through injury or illness, but anything else will strengthen you for race day.
2. Practice a mantra or altering your focus when things get painful. Racing isn't comfortable, but the memory of pain is temporary. In my experience, I never remember the pain for THAT long. I have had a number of mantras depending on the race distance. Usually, I focus them around relaxation and forward progress for a longer event.
3. Train for the conditions and know the course. I said this before coming out of Arizona, but was reminded of it again. Last weekend, the Chippewa 50k trail was under more than a foot of snow. This will definitely change the game plan entering this race. Just think if I wasn't prepared for that challenge mentally before entering...yikes!

Last Weeks Workouts: Last week I ran around 66 miles total, which is about 10% lower than the last 5 weeks. Instead of taking a rest or cross training day, I opted for 4X1 mile repeats at 10.7 mph on the treadmill Friday. This was great mentally as Thursday's 12 mile threshold run was pretty slow with a sloppy foot of snow underfoot. Saturday, I had the opportunity to scout the Chippewa course. It took around 2+ hrs to run 13-14 miles thanks to the heavy snow in the woods. It was nice to enjoy the scenery though.

This coming week I will be taking it easy prior to race day. Hoping it warms up a touch to make the course a bit more runnable in sections!

From Perseverance Comes Success

Of all that is good, sublimity is supreme. Suceeding is the coming together of all that is beautiful. Furtherance is the agreement of all that is just. Perseverance is the foundation of all actions.
Lao Tzu

This weekend, I had the profound opportunity to volunteer at the Zumbro 100 Mile Race. The weather and conditions could not have been more adverse for participants and I'll admit, at first I was not excited to drive down in the snow and cold to stand for hours. However, it turned out to be one of the most impactful reminders of why I race to begin with. Quite simply, I race to constantly redefine what I once thought was impossible both physically and mentally. I find that through this heightened awareness, I am able to reach beyond immense obstacles in other areas of life and continue to develop as a society member.

Of those that persevered through the 100 mile race this weekend (greater than 40% DNF rate), nothing was more evident than how powerful the correct mindset and attitude are during a race. Those that had fun and finished strong were light at heart, appreciative of their crew members, and focused on one obstacle at a time, breaking the race down into hundreds of small manageable goals. Of course, this mindset was fueled by a close attention to detail and the management of expectations. The race is never won in the opening miles which was evident once again after the first couple males throwing down ridiculous times dropped out.

In retrospect, as a fellow trail racer, this was a great reminder at the beginning of a long season. Not every race will go great, conditions are bound to be sub par, and at points I will have to face extreme fatigue and pain. Not every day can be glorious and all days are bound to have unique challenges. By mentally preparing ahead of time, finding beauty in the race surroundings, and gratefully thanking those that make each race possible, how can you go wrong? With each challenge comes the ability to create a new memory. With each new memory comes the knowledge to overcome the next hurdle. If you can live with that outlook, great things will happen.

Thank you Zumbro runners for radiating this great reminder and cheers to a phenomenal accomplishment!

Weekend Summary:
Two weeks out from my first serious race, I had a stiff weekend after a pretty phenomenal week of training. I completed 43 miles from Friday to Sunday. Friday I ran 22 miles in the following fashion: 7@ 6:50 m/mi, 7@ 6:40 m/mi, 7@ 6:25m/mi, 1 mile cool-down in the sleet and snow. Saturday was a cold 9 mile trudge with 3000ft of total altitude at Hyland in the 5 inches of packed snow. It was supposed to be an easy run, but turned out pretty challenging physically and mentally. Today, I rounded the weekend out with 12 miles easy. I threw in a couple pick-ups just to keep the legs alive. The weekly total was 72 miles with 2 threshold based workouts that felt great. Confidence inspiring stuff as I roll into a week of sharpening before a short Chippewa taper.