Clicks, Ticks and the Same Old Tricks

IRONMAN LOUISVILLE 2020 TRAINING

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WEEK 9 – May 11 > May 17, 2020

IRONMAN TRAINING IN THE TIME OF PANDEMIC – PART IX

I’ve been training on my new gravel bike for most of the spring, mainly because the weather has been wet and I would rather ride that bike through the puddles than my triathlon bike, but I have been on the triathlon bike more now.  And it has been talking to me – lots of clicking and ticking sounds coming from it that the gravel bike being new definitely isn’t making.  I bought the bike in the summer of 2013, so it is getting a little old now and the sounds shouldn’t really surprise me much. But when I am riding over 20 mph at times, those little sounds probably shouldn’t be ignored.  I’m guessing my headset and fork bearings may need to be repacked with grease.  I’ll play around with it and see if I can get the bike back in a silent running condition.  A new bike would be an easy reaction to an aging bike, but I’m going to make sure my bike can last me as long as it can.  I’m not sure how much longer I’m going to pursue Ironman races.  I’m getting a little worn out.  The click and tick sounds could be coming from me as well.

As I did my weekend long ride on Friday instead of Saturday (moved my senior college grad Ashley out of Valparaiso University on Saturday – 2 down, 1 to go!) I could tell that my level of fitness while doing the ride has gotten better but it’s still a long way off.  First I had overdressed for the day and was sweating more than I should have allowed myself.  That lead to getting a tad bit dehydrated and a slight bonk while finishing up a planned 2 hour and 45 minute ride in 3 hours.  This is my fifth time training for an Ironman and it seems I have to relearn the same lessons each time.  But fortunately, I’m a quick learner and it comes back to me pretty quickly.  

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Every time I train for an Ironman, I guess.

It rained like crazy on Sunday and I didn’t get a chance to do my Sunday long run.  I’ll do it tomorrow.  One thing I don’t have to relearn is how to be flexible and get the job done.

Lastly, I finally opened the pool.  I think I set a record getting it ready.  The temperature is up to 85 degrees (yeah, I hate swimming in cold water), and the junk is all vacuumed out.  I should be able to swim next week.  

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I had to stop at my turn around point to empty rocks from my cycling shoes.  Good times.

TOTALS FOR WEEK 9:

  • Swim:  0 / 0 yards
  • Bike:  3 rides  /  74.5 miles
  • Run:  2 runs  /  9.5 miles
Gunners-2-1
I’m seeing a handful of fall races getting cancelled.  Waiting for the hammer to fall.

 

 

 

Happy Mother’s Day

IRONMAN LOUISVILLE 2020 TRAINING

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WEEK 8 – May 4 > May 10, 2020

IRONMAN TRAINING IN THE TIME OF PANDEMIC – PART VIII

Happy Mother’s Day to all the mothers out there!  I certainly miss my late mother and think of her often.  If you are fortunate to have your mother and father around, cherish the time you have together.

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My mom never knew me as a triathlete.  She would tell me to be careful when I was just a runner, worried about the marathons in particular.  I wonder what she would think about the Ironmans I have trained and raced.  I’m guessing she wouldn’t have been too happy about it.  That’s what mothers do, they mother.

Week 8 was a drawback week as far as training goes.  The training plan sneaks these in occasionally and it is always a welcome surprise.  It always seems to come just when you need it.  So this week ended with a reduced ride and run, and I reduced the run even more by eliminating it because it’s Mother’s Day and it’s a rainy Mother’s Day.  Maybe I will do it tomorrow on my normal rest day in Week 9.  It’s an easy hour run that I can do without much effort.

While training for my ultramarathon this past winter I had developed some nagging little injuries, but when the pandemic hit and the event got postponed, I was happy to slide into the Ironman training which heavily reduced my running workload.  I realized in Week 5 or 6 that I no longer had those injuries and was feeling pretty good.  But I’m starting to feel the little behind the knee thing starting to come back.  Maybe taking off from running on Mother’s Day is a good thing to give it an extra day of rest.  I’m guessing Mom would approve.

TOTALS FOR WEEK 8:

  • Swim:  0 / 0 yards
  • Bike:  3 rides  /  66 miles
  • Run:  3 runs  /  14 miles

Gunners-2-1
My wife is an awesome mother!  Happy Mother’s Day Kari!

 

Smile!

IRONMAN LOUISVILLE 2020 TRAINING

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WEEK 7 – APRIL 27 > MAY 3, 2020

IRONMAN TRAINING IN THE TIME OF PANDEMIC – PART VII

My son had a female teammate on his college cross country team that had two great attributes that everyone took notice of.  First, she was smoking fast.  She outright won many of the meets during the season.  When the team ran in the NCAA DIII Cross Country Nationals, she was the runner-up.  So yeah, the competition knew who she was.  And the second characteristic – she smiled when she did it.  I’m not just saying that if she heard you cheer for her that she would flash a smile.  No, she smiled through the entire race like she actually enjoyed running and putting the beat down on everyone else.

This week I thought about that out on the trail while putting in my training runs.  Although lately there have been some times when I wanted to flip people off, this week seemed to be more enjoyable.  Lots of people were being friendly and I took notice.  So I started to smile when I saw people.  Not sure if they noticed me having fun doing what I love doing, but I started to see the benefit of smiling.  My pace quickened a little.  I felt myself sliding comfortably into a pace that normally is reserved for hard efforts.

So smiling may be in my future.  Feeling good about running in this crazy world right now is just what I need.

Training went well this week.  After riding a stationary bike and my gravel bike for my training rides the previous six weeks of training, I finally committed to riding my tri bike for my Saturday long ride.  I don’t mind getting my gravel bike dirty and riding it is fun, but I was pushing hard and only finishing with a 15 mph average.  So I was eager to ride the tri bike to see if there was a difference.  Yes, there is a difference.  I did 45 miles and averaged 17.5 mph.  That’s something to smile about.

I’m not alone when I say I haven’t done any swim training yet.  Most pools are closed due to the pandemic, and the lakes are just now starting to hit 60 degrees allowing some swimmers that are braver than I a chance to swim.  But that’s way too cold for me.  I will open my pool soon though.  I usually open it in May when the temps start averaging around 60 degrees or more.  I looked at the forecast for next week and see that we have another cooler week coming, so I think I will wait one more week before opening the pool.  I’m okay with waiting.  Swimming sucks.

TOTALS FOR WEEK 7:

  • Swim:  0 / 0 yards
  • Bike:  3 rides  /  72 miles
  • Run:  4 runs  /  25 miles

Gunners-2-1
Note to self:  Start taping up the nips!  YEEOUCH!

It’s A Sign!

IRONMAN LOUISVILLE 2020 TRAINING

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WEEK 4 – APRIL 6 > APRIL 12, 2020

IRONMAN TRAINING IN THE TIME OF PANDEMIC – PART IV

Happy Easter!

Spring is here and there are signs everywhere!  As a runner who spends the majority of his time running staring at the ground 5-6 feet ahead of me, I’m surprised I notice anything going on around me.  But lately, I have noticed a lot of signs out on the trail.  From the little flowers that are blooming right along the edge of the path to the painted rocks that people are placing in public places and along the trail to brighten everyone’s day.  The grass is greening up and judging from the hayfever I’m experiencing, I’m guessing everything is about to go from winter grey to a very colorful spring.

I have also seen some new signs out on the trail.  Signs measuring the six-foot safe passing distance and reminders to please pass others in a single file way.  Someone has placed a reflector sign on the unofficial path that I maintain that’s used to access the nature preserve to help them remember where to get on the path.  Not sure it needed a sign because it’s really the only path like it on the abandoned frontage road, but it’s definitely a sign that someone else is utilizing my little path.

Another sign I’ve been seeing is my buddy John texting “Day Done” in our group chat that he’s completed the day’s workout.  Could that be a sign that he’s joining the Gunners in Louisville this year?!?!  That would be quite a sign!

TOTALS FOR WEEK 4:

  • Swim:  0 / 0 yards
  • Bike:  2 rides  /  32.5 miles
  • Run:  5 runs  /  23 miles.

Gunners-2-1
I’m a Libra, what’s your sign?

What’s the Deal with Calf Cramps?

IRONMAN LOUISVILLE 2020 TRAINING

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WEEK 3 – MARCH 30 > APRIL 5, 2020

IRONMAN TRAINING IN THE TIME OF PANDEMIC – PART III

It’s a really strange time in the world right now but I am doing my best to keep some normalcy in my life, and training for my fifth Ironman is helping a lot with that.  Many races scheduled for spring have either been canceled or postponed to the fall.  Fortunately, my race is scheduled for mid-October and hasn’t been affected yet but I am training with crossed fingers and doing each workout with the thought in the back of my mind that if things don’t improve with this virus, I may be training for naught.

But since I’m Mr. Optomist, I’m keeping a positive outlook and will keep training for Ironman Louisville until I’m told otherwise.  I’d be doing some kind of training anyway, regardless if I was signed up for a race.

The weather has started to turn a little for the better and with the warmer temps, I find myself riding outside more and relying less on the spin bike.  This has reminded me a couple of things.  First, a spin bike is a decent workout but it’s no substitute for riding outside.  Secondly, riding outside is killing me!  My butt is sore and hates me for making it sit on a bike saddle that was clearly not designed for comfort.  And my calves have decided that cramping up while riding is a fine thing.

 

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Maybe only triathletes will find this funny.

 

As a longtime runner, I don’t remember ever having cramps from running.  It’s only when I started doing triathlons and in particular training for Ironman that they became a thing.  I would get cramps in my feet when swimming, which is really weird because you aren’t even using them much.  I knew when the foot cramps came on it was time for me to get out of the pool because they would get worse before they got better.  Plus it gave me an excuse to quit swimming because I hate it.

Most of my rides are short enough during the week that cramps aren’t a problem.  It’s the longer weekend rides that cause them.  Specifically, I am referring to calf cramps.  I’ll be spinning along doing just fine and then I will get that first warning twinge.  I’ve gotten pretty good at backing off the intensity and avoiding the dreaded “Charley Horse”.  Severe cramps really don’t occur while biking.  No, they save themselves for when you are in bed trying to sleep.  Move your foot just the wrong way under the covers and BOOM – Cramp City.

In all honesty, though, the cramps were a much more frequent occurrence when I was first starting out in the sport.  That first year training for Ironman Wisconsin in 2013 I would experience them much more often after a long ride.  But I am much more experienced now and they don’t seem to bother me as much as they used to.

Other triathletes are always looking at the reason behind the calf cramps.  Some say it’s due to being dehydrated.  Or not enough salt, potassium or other minerals in your diet or hydration drink.  I don’t disagree with those reasons contributing to calf cramps, but I don’t think it’s the main reason.  I have found a correlation to getting calf cramps with an increase in a certain activity that you haven’t been doing and/or the intensity of the new activity.  Calf cramps for me are always at the beginning of a 30-week training cycle when I stop spinning an easy gear on the spin bike indoors and actually have to work when I ride outdoors.  I always want to jump right back in where I left off in the late fall and ride with the same intensity that I had built up over the course of the summer.  That’s a silly mistake that I always make and relearn every spring.  Cramps also generally occur towards the end of a ride, when you have been spinning your legs at 90+ rpm and haven’t given them a single break.

Some athletes will also treat the symptoms of a cramp rather than why they are cramping in the first place.  Somewhere someone decided that pickle juice is the wonder drink to prevent cramps.  What a horrible thing to drink.  And there’s a company out there that produces a drink product that claims to stop cramps as soon as you feel them coming on.  This drink has a combination of ginger, cinnamon and a strong pepper in it that is supposed to re-wire your nerves to stop the cramp.  That seems dumb, but the science behind it kind of makes sense.  The theory is that when you over-stimulate the nerves in your muscles they go haywire.  When you start to cramp you take a drink of their product (or something very strong tasting, like pickle juice) and that strong taste of it refocuses your brain away from the over-excited nerves in your cramping leg.  People swear that it works.  But wouldn’t you rather not cramp up than have to treat it with some crazy drink?  I would.

I do find that after a few weeks of retraining my legs for the workload and backing off how hard I push myself will result in the cramping occurrence to fade and be a lot less of a problem.  By the end of the training period and when race day comes, cramps will pretty much be a non-issue for me.

So I truly believe that calf cramps from cycling come from an increase in the activity from being off for a long period and then working them too hard when restarting your training regimen.  It’s overexertion, plain and simple.  So hopefully I will never need to carry pickle juice with me on a ride.

TOTALS FOR WEEK 3:

  • Swim:  0 / 0 yards
  • Bike:  3 rides  /  53.5 miles
  • Run:  4 runs  /  20.5 miles

Gunners-2-1
I’m not really an optimist.

 

Share The Trail And Don’t Screw It Up

IRONMAN LOUISVILLE 2020 TRAINING

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WEEK 2 – MARCH 23 > 29, 2020

IRONMAN TRAINING IN THE TIME OF PANDEMIC – PART II

When the state of Illinois mandated that we all quarantine ourselves by staying in place or staying at home, the governor allowed us to still be able to go outside to exercise as long as we maintain a safe “social” distance of six feet of separation.  It was great seeing people out walking, riding bikes, and running on sidewalks and trails that were pretty much just taken advantage of by the regulars – runners and bikers like me that I see all the time, and the few neighbors that will go on a daily walk.  People were making an effort to enjoy the time to get some fresh air and utilize trails that are a great benefit to our community.  Until the people ruined it.

People ruin everything.  Give them an inch and they’ll take a yard.  In the case of our gift of being able to get outside, people ignored the mandate of avoiding group activities, openly playing soccer and basketball, and riding and running in groups.  It got so bad in the city of Chicago that the mayor gave them a stern warning.  And what did the people do?  They ignored the warning forcing the mayor to take action and closing the Lakefront Trail, one of the most used trails in the state.  No more getting exercise outdoors.

I was riding my bike on my local trail this week and I also encountered groups of people walking on the trails together and other gatherings of kids playing at parks and team related sports like basketball.  I guess everyone figures if they aren’t affecting you directly there really isn’t any harm.  But that isn’t true, and the reason we are staying in place and avoiding each other is to stop the spread of this deadly virus.  But now I fear that our local trail may get closed as well, and that won’t make me happy.  I’m betting that won’t happen, but here’s what we can do to help make sure it doesn’t happen:

  • Train alone instead of groups.  The runners in our local running club are pretty good about doing the right thing, but group runs were still going on.  Our local running club leaders implored runners to stop posting group photos so that it wasn’t appearing that we were ignoring the rules, and to consider running in much smaller groups or running alone.
  • Follow the safe social distancing rules as well as the trail rules.  The six feet of separation rules apply to families as well as friends and other trail users.  Also, if you are new to using the trail, follow the posted rules that are posted at nearly all of the trail street crossings and trailheads.  The most abused trail rule of them all is “All Users Stay Right /  Pass Left” yet I encounter groups all the time and have to remind them to share the trail.  Other trail users following the rules shouldn’t have to be inconvenienced by someone not following the rules.
  • Be courteous.  We are all trying to enjoy the outdoors and people need to understand that what you are doing shouldn’t hinder what other trail users are doing.  Walk your dog on a leash and keep him on the correct side.  Cyclists should yield to pedestrians.  All users should follow the signage and stop at road crossings. Be safe.

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Training Week Wrap-up

Week 2 was a typical spring training week.  The weather was iffy this week, so I did spend some time training indoors.  This is my fifth time training for an Ironman and I have to remind myself not to overdo it too much in these early training weeks.  This week I found myself pushing my running pace more than I should have and that could lead to bad things.  It’s a long journey to get to race day and blowing myself up in week two is not in the plan.

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More than once, apparently.  

 

TOTALS FOR WEEK 2:

  • Swim:  0 / 0 yards
  • Bike:  3 rides  /  44 miles
  • Run:  5 runs  /  19 miles

 

Gunners-2-1
Getting off my soapbox for now.

Ironman Louisville 2020 Week 1!

 

IRONMAN LOUISVILLE 2020 TRAINING

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WEEK 1 – MARCH 16 > 22, 2020

IRONMAN TRAINING IN THE TIME OF PANDEMIC

Training for Ironman #5 has begun!  But not without some concern.  Usually, my concerns are about some nagging injury that is giving me doubt about completing my workouts, or some forgotten conflict that may pop up and cause me to miss something important, or some other dumb thing on my mind.  But I never thought that a global pandemic might derail not only my training but the race itself.

When my buddies and I committed to doing Louisville again back in January, I had no idea that I would be sitting around inside my house with the government telling me to stay home and not go anywhere other than essential travel, i.e. to work, to get groceries, etc.  But here we are.  When the race dominoes started falling, races like the Boston Marathon and others, I knew that this might be a little more of a worry than what we were telling ourselves.  Pools are now closed.  Gyms are now closed.  Running trails are open, but the toilets are locked!  (Maybe that’s only a problem for me.)  Getting the workouts in maybe a little difficult for some, but Ironman triathletes are a hardy bunch.  Heck, if we can get through an actual Ironman race, we can get around these training obstacles.

My plan for this Ironman is to once again follow Don Fink’s “Be Iron Fit” competitive training plan for the next 30 weeks.  It has served me well in my past four races and I have tweaked it over time to fit my abilities and needs.  I don’t follow the swim plans like I did the first two times I used it.  The past two races went well with just two 45-minute swims per week with a handful of longer open water swims thrown in.  I won’t be able to swim for a while, as it hasn’t warmed up enough for me to open my own pool.  I suspect I will start swimming in late May.

It is on the cusp of being nice enough to bike outside, but if the weather prevents that I have both a trainer at home or a spin bike at work that I can use if necessary.

I’m in pretty good shape for running this time around.  I had been training for an ultramarathon that was to take place on April 3rd but it fell victim to the pandemic and got postponed.  My goal for this year’s race is to try to go sub-4 hours on the run.  In 2017 my run split was 4:05 at Louisville, so I think that it is reachable.  I just got to learn to stay out of the porta-potties on the run course, which always rob me of time.  If they are locked on race day it might not be an issue!

My ultramarathon got postponed until 12 days after Ironman Louisville, so I hope to use the 30-weeks of training to prepare me for that event as well.

So here’s to a safe 30-weeks of training, and I hope my buddies and I and everyone else training for Ironman Louisville stays healthy.

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THE GUNNERS ARE BACK!

TOTALS FOR WEEK 1:  

Swim:  0 / 0 yards

Bike:  3 rides / 31.5 miles

Run:  5 runs / 18 miles

Gunners-2-1
Louisville 2020 – Here come the GUNNERS!

 

Big Hill Bonk Race Update

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My first attempt at doing an ultramarathon distance running event will have to wait, as the race director has informed us that the officials in the town and county in which our event is being held have told him that he cannot have the event at this time.  In a world that has been overrun by a virus that no one really knows enough about, caution must be exercised to avoid a fate worse than the pandemic that has already been declared.

The race director has given us a ray of hope, however, by informing us that the race isn’t canceled but rather postponed until late October.  That made me feel a lot better about this dumb running event because I wasn’t really prepared for it as I would have liked.  After overdoing it in the fall with an Ironman, a marathon, and a couple of local road races in a span of a month and a half, I needed to give my 56-year-old legs a break rather than continue to beat them up.  I had created an ultra training plan and then kept editing it down in mileage after my persistent leg injury just wouldn’t heal.  I finally got it down to what was similar to a marathon training plan, but I was still cutting runs short and running slower to make sure that I could at least get to the starting line of this dumb idea.  After going up to Beloit and running three loops of the course I felt pretty good about having a good chance of at least reaching my goal of getting over 50K.

So maybe I might be better off running the race in the fall and take advantage of a full summer of training.  But then I checked the calendar and see that the new race date falls on October 23, 2020, twelve days after Ironman Louisville.  At first, I thought that the new race date might be too close to the Ironman for me to have enough time to recover, but I think I might be alright.  My current plan is to now train for the Ironman for the next 30 weeks since I have made it my “A” race, and then take the days leading up to the ultramarathon event very easy or off and show up being adequately prepared.  One thing I have learned about Ironman training is that it will get me ready for anything.

See you in October for the Big Hill Bonk – Last Runner Standing!

Big Hill Bonk Course Preview Run

 

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BIG HILL BONK – LAST RUNNER STANDING TRAINING REPORT UPDATE

In 2013 I learned the value of knowing what I was getting into when it comes to a race that I had signed up for.  I had joined my lifelong buddies Dave and John in signing up for Ironman Wisconsin in 2013 and we were definitely newbies to the sport.  We basically chose Madison for our first Ironman because it was the closest to us.  But we also had heard that the bike course was one of the toughest on the Ironman circuit.  So we went up to Madison to ride the course and see what it was about.  What it was about for me was a demoralizing, soul-crushing experience.  I had the pleasure of getting three flat tires and a broken spoke and the humiliation of watching Dave and John ride the course easily while I struggled.  It almost broke me.  I really thought that I might not be able to get through the ride come race day.  But fortunately, it was early in the training and as I got fitter and became a better rider the course didn’t seem so tough when I rode it again in practice a month or so later.  On race day, I knew the course well.  I rode it confidently and thoroughly enjoyed the ride.

When the opportunity for an informal course preview for the Big Hill Bonk Last Runner Standing came up, I clicked on the “GOING” button and made plans to go see what it was about.  I had looked at the race location on Google Maps many times.  I had looked at the photos that had been posted there as well as the photos that are on the Ultra Signup page for the event, but I got the feeling that they weren’t telling the whole story of this course.  So my local running friend Jodi, who is also doing this dumb running event, and I jumped in my car and headed to Beloit, Wisconsin to run about four loops of the course.

When we arrived we were pleased to see that others had also decided to check out the course and we were greeted by the race director Tyler, who greeted me by saying had read my previous blog (My First Ultramarathon?) and loved it.  Tyler answered our questions and then led us for our first loop and look at the course.

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Can’t miss this sign, nor the apropos name of the park.

The run start and finish are located at the Welty Environmental Center.  The group of about 18 runners took time for a quick photo and then we were off.

Tyler led us down the road a little bit until we came to a small opening in the fence line.  This led to a little grassy path that was about 0.5 miles in length and wasn’t all that remarkable.

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Leaving the road and heading onto the grass.

 

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The grassy path led to a paved bike route that we weren’t on for too long.  We were encountering some slick snowy and icy spots and were glad to have worn trail shoes.  Hopefully, the snow will be gone on race day.

 

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The paved bike path ended quickly and we were led to a trail that quickly became steep and tough to run up due to the icy conditions.  Those with more experience than what I have walked this hill and I followed suit.

 

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The hill eventually leveled off and led to an opening in the woods where there is a nearby toilet about 1.5 miles from the start.  We get to run on paved roads again until we hop onto a trail that will take us quite a bit down in elevation.  Jodi seemed to be enjoying this run a little too much.

 

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This picture and the others I took of the hill do not do it justice.  It was a pretty steep grade at points, and icy too.  We tried to stay far right because we were afraid of slipping and getting thrown down the hill.  I’m guessing this is the hill in the name Big Hill Park.

 

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The layout of the course, including a few missed turns and a detour to use the toilet.  Lots of slow mile splits thanks to walking the icy hills and slowing for the snowy and muddy parts.

 

The rest of the route included more paved, grassy and muddy trails that were mostly flat and not as challenging as the giant hill we had just walked up.  We finished the first loop in about 48 minutes, which is was much slower than what I was anticipating.  We did two more loops for practice and by then we had learned enough to be satisfied that we were familiar enough with the course and what we were going to be facing.

So what were the main lessons learned?  Here are the key points for me:

  • The hills will need to be respected and I will definitely power walk up them.  No sense in burning energy that I can save for later and walking will be much less taxing on my quads.  There’s about 350 feet of elevation gain per loop.  That will take a toll after a while.
  • Our time per loop of about 50 minutes or so was influenced by the icy conditions on a lot of the trail.  I would guess an ice-free course will take me about 5 minutes less per loop.
  • The distance from the runner rest area to the start/finish is not far enough to worry about it.  If the weather is bad though, I was planning to stay in my car in between loops, which is a little farther away.  I’ll have to make a game-day decision on where to relax between loops if it is really bad out.
  • TRAIL SHOES ARE A MUST!  I have been breaking in a new pair of Hoka One One Challenger ATR’s trail shoes to use if I needed them and this preview proved that I will definitely need them.  One thing I learned about the shoes though was that even though they were fairly new and just broken in, they kind of felt worn out by the time I finished the third loop.  My foot seemed to move around more in them as I navigated the terrain.  I may have to tighten the shoestrings a little and hope that I don’t get ten blackened toenails by the end of my tour of this dumb running event.
  • Although there were some logs to jump over and some gnarly tree roots and other loose impediments to concern myself with, they weren’t overly technical.  However, running over these things in the dark maybe be quite the challenge.  I will definitely be relying on my headlamps and I may even carry a small flashlight to use on the steep downhills.
  • I will need to bring extra running gear.  We started the day with a very chilly temperature of about 25 degrees or so and I was sweating pretty good.  We did notice that when we were in the woods it felt warmer than the open areas.
  • I felt pretty good after each of the three loops I ran.  They weren’t overly taxing on my legs, and I think I will easily manage 5 to 8 loops.  After that, I have no idea.  I will be very proud of whatever distance I can accomplish for this course.  It was much tougher than the flat paved trail that I normally run.

So there you have it, I got a run in on a course that I knew nothing about, got a few questions answered by the awesome race director Tyler, and learned enough about the course to be pretty confident come race day.  Looks like this dumb running event might turn out to be pretty fun.

 

The Dumb Running Event – Training Update

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BIG HILL BONK – LAST RUNNER STANDING TRAINING REPORT

I’ve been pretty quiet about my training for this dumb running event so I thought I would write a quick update on how everything is going.

To recap, the dumb running event I signed up for is called “The Big Hill Bonk – Last Runner Standing” and consists of 100 runners lining up at 5:30 pm on a Friday night in early April in Beloit, Wisconsin to run 4.16-mile loops, one hour at a time until everyone quits except one last runner.  That runner will be required to run one more 4.16-mile loop and will then be declared the “winner” of this dumb running event.  As a reminder, I will not be that runner.  Based on the results of other Last Runner Standing format races, I’m guessing the winner will more than likely last between 150 and 200 miles.  I will most certainly “bonk” way before the last runner does.  So the whole challenge for me to run this dumb running event is to see if I can get to a distance that qualifies as an “ultramarathon” distance, typically 50K (about 31 miles) and run farther than I ever have run before.

When I signed up for this dumb running event in May 2019, I was training for my fourth Ironman and feeling pretty good.  Then I did the Ironman, followed it up with a marathon a couple weeks later, raced an 8-mile race pretty hard and finished in the top 10, and then ran a turkey trot on Thanksgiving Day.  Suddenly, after two months of pushing myself, I wasn’t feeling so good anymore.  My muscles ached, my flexibility was gone, and in general, I was in need of some serious recovery time.  Then the back of my leg behind the knee area started to hurt, especially after running, so I self-diagnosed myself with the worst possible running injury and decided to cool it for a while.  I took some time off and worked on making my leg feel better.

I had gifted my son a muscle massage gun for Christmas and he and his running partner/girlfriend raved about it, so I thought it might help me as well.  Then I remembered how much those suckers cost and wondered if there was a cheaper option.  I saw a post online about someone saying they had built their own version of a massage gun out of a jigsaw and a lacrosse ball with an adapter.  After looking at a few do-it-yourself videos, I figured I had nothing to lose.  After finding the jigsaw on Amazon, I discovered some smarter than me entrepreneurs had already come up with a set of four massage end pieces and a couple of adapters that you could buy and not have to build your own.  So for a little more than $100, I had myself a cheap, albeit LOUD, muscle massager.

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Massaging away the soreness after a long run.

I had to re-edit my training plan a few times to give me some extra rest to recover from the sore leg issues, so some of the high mileage weeks that I had originally planned for were removed.  The plan now more resembles a typical marathon training plan and will have to do.

Slowing down my running tempo and massaging and stretching really helped my leg feel better, so I think I will be prepared enough to at least make a good attempt at reaching my goal for this dumb running event.  I’ve got about 5 weeks left to train and hopefully will see some good running weather soon.  I hate running in the cold and on the treadmill.

A couple of things I have learned so far:

  • Although I have been feeling pretty good while running, I had been finishing the last mile or two of my long runs feeling pretty wiped out.  I realized that I hadn’t been taking any nutrition with me for runs bordering 1.5 to 2 hours in length.  No wonder I was feeling so wiped out at the end.  I haven’t been bringing hydration with me either.  Time to correct those mistakes.
  • My midweek training run this week called for a 10 to 12-mile run.  It was cold outside and I was dreading that as well as having to run inside.  But then I thought  “Why not do a practice run-through of the dumb running event format on the treadmill instead of a straight 10-miler?”  So that’s what I did.  I ran 4.16 miles at 9:22 min/mile and finished in 39 minutes.  Then I sat around on a bench with sweat dripping off of me for twenty minutes.  My plan for the dumb running event was to run about this pace and give myself some rest and recovery time, but now I’m not so sure that’s a great idea.  As that twenty minutes of rest ended, I hopped back on the treadmill and held the same pace again for another 4.16 miles.  I quickly realized that I now smell pretty bad.  I’m not sure I want to run with myself smelling like B.O. for another 4.16 miles, but I pressed on.  At the end of that loop, I took a bathroom break and then changed into a clean and dry shirt and visor.  I also put some deodorant on and felt much better about myself.  I did one more 4.16-mile loop and added just a little extra to finish with a total of 12.5 miles.  I really felt dehydrated after that workout and spent the rest of the afternoon being thirsty and trying to drink more fluids.  It was a worthwhile workout, though.  I learned that I will stink after one loop and that I better drink more.
  • I saw a post on the Facebook page for this dumb running event that mentioned a group run to get a preview of the course that we will be running on.  I clicked that I would attend and look forward to getting in some practice running on that particular trail.  My plan calls for a 16-mile run that day, so four loops of the course would be the plan.  I’ll see what my friend Jodi has planned for that day and play it by ear.  We may carpool up there.  I wonder how she will feel about smelling my sweaty self in a car for a couple hours driving back home.
  • Ironman Louisville training is supposed to start in the second week of March, but I think that I will just let the first few weeks slide, finish my dumb running event, give myself some time to recover and then jump into the plan on whatever training week of the 30-weeks I’m supposed to be on.

 

So there you have it.  If I find something interesting to post in the upcoming weeks I will certainly do so.  Lastly, there are less than ten spots left in this dumb running event.  Why not join me and sign up?  It’ll be fun!