CrossFit

It seems like at this time every year, with the racing season pretty much over (or maybe not?), I get in this super reflective mode and start challenging every assumption I've ever had. One assumption I've been questioning is this one:

To be a better runner, you need to run more.

With a pretty huge base of mileage accumulated over a ten-year period, I’m rethinking how I train and how I often chase after numbers, and challenging the wisdom of a program that involves very little outside of running. In 100-milers, invariably there comes a point when I experience muscle failures in places other than my legs—namely my back and core. In fact, sometimes my back goes tired on me before my legs. Because 100-milers tap almost every muscle, I’ve been thinking about the usefulness of better total body strength as a complement to putting in the miles to get ready for a big race. On Saturday, I got started with an excellent CrossFit instructor here in Parker and I plan to stick with him through the winter, doing 2-3 sessions a week. If Saturday is any indication of what’s to come, I think it’s fair to assume I’ll be making some good strength gains over the next few months--strength gains that I believe will make me a better ultrarunner and more well-rounded athlete.

With CrossFit likely to be a part of my winter program, I plan to hold my running mileage to about 50-55/week for the next few months, with lots of short-distance, aerobic speedwork thrown in there to build top end speed. For me, such mileage is super manageable and pretty low-impact and will allow me to realize gains from my CrossFit workouts.

I think many of us runners fall into the trap of just running, which ultimately can cause us to be rather one-dimensional athletes. It’s a trap I’ve allowed myself to fall in for years as I've chased after numbers--and this is mostly because I just love to run. Over time, our bodies become very efficient at running and this can mean other muscles and areas simply get neglected...to our own detriment (for example, many of us runners simply don’t engage our hips the way we should). Then we find ourselves in long ultramarathons dealing with potentially preventable muscle breakdown and imbalances in areas of the body other than just the legs. I can say this from personal experience: powerfully climbing Hope Pass in both directions requires a hell of a lot more than what running and altitude training will give you. What it requires (sheer strength from head to toe) is something I haven't yet fully developed. And so here I am experimenting with CrossFit. I have come to believe strength training, as a complement to running, can help us develop better total body conditioning that may just get us over mountains and to the finish line in better shape--and maintain better overall health. Or so my theory goes.

All that aside, when guys hit age 40, it’s a scientific fact that we start to lose muscle mass. Running may help slow that process, but it will do only so much. Resistance training has its place in helping guys preserve and develop their muscles—critical for us ultrarunners if we want to avoid injury. I did some limited weight training this past winter and I think it benefited me in huge ways this spring and summer--I've been injury-free in 2013! Think about it this way: If you’re losing muscle because of age, isn’t it fair to assume your bones and connective tissue will take a bigger beating? Resistance training can help protect us from such injuries. Or so my theory goes.

I used to think CrossFit was kind of dumb. But no longer do I hold that viewpoint. On Saturday, as I was squatting with just a bar (working on technique) and rowing 300 meters at a time and doing all of that with no rest in between four intensive rounds, it really hit me that this program can benefit ultrarunners if used properly. I view CrossFit as a way to be a better ultrarunner--to prepare me for the big miles that will come in 2014 as I prepare for my races (Western States? Leadville?). I have no plans to become a competitive CrossFit athlete; I'm a runner. CrossFit is there to help me build better strength and speed and protect myself from injury.

So over the next few months I’ll be sharing with you my experience with CrossFit. Many of us talk about trying new things but oftentimes we stick with the same old routine because change is scary. CrossFit is a new thing for me--an experiment over the winter--and I’m excited about where it may take me as a runner and--dare I say--athlete. And I’m equally excited to share my experiences with all of you.

For me, there is no greater desire than to continually improve and be the best I can be. Probably like you, I enjoy trying new approaches, new methods and new techniques. Sometimes they work; sometimes they don't.

In my next post, I'll share some thoughts I'm having about chasing numbers in training and the oftentimes contentious relationship between quality versus quantity.

Plan for Getting Stronger and Faster

Three days have passed since my last run and I don't really miss it (yet). After taking Monday and Tuesday completely off from everything, this morning I headed to the gym (jogged 0.3 miles to it, actually) and did some lower-body work along with push-ups and core work. The workout was:

• Single-leg extensions - 4x12 reps (just to clarify, I did 4 sets for each leg)
• Single-leg curls - 3x12 reps
• Single hip abductor stuff - 3x12 reps (not sure how to describe it but I use a pulley from the ground and extend my legs outward/to the side, pulling light weight. I will eventually add adductor stuff.)
• Squats - 3x12 reps

In between each I did push-ups and core work. I plan to keep adding exercises as I get stronger. The squats are an emphasis. Every week I'm going to add some weight (if I can handle that) and see what happens.

I'll probably start doing some type of running again this weekend, but the volume is going to be down a bit for the next few months as I try to build some strength and raw speed and just basically allow my body to come back. This stage is foundational. It's amazing how weak (and slow) many of us ultra-endurance people can get even as we can run 100 miles. I'm planning short, fast stuff, like 100s, 200s and maybe 400s. I've lost a lot of speed over the past few months. All of the fast stuff I'll be doing over the next few months will be pretty aerobic, except when I'm in the weight room.

The overall plan is to get stronger via weights and faster via short, hard sprinting. In between, I'll do easy runs at MAF with some fartleks mixed in. Again, this is about foundation-building--and it'll help keep me once again stay healthy (injury-free) in 2014.

Overtrained, Burned Out, Whatever

I think I've dipped into overtraining. Ever since the Highlands Ranch 1/2 Marathon two weeks after the Leadville 100, I haven't felt great, save a few decent runs here and there. A nasty cold made its way through our house, leaving me with a hideous cough and a host of symptoms that lasted 3+ weeks.

Then, on Friday night, I lined up for the Scream Scram 5K, a great Halloween-themed event in Wash Park in Denver, and ran a decent time and was first master. But today, when I went out for my run, I felt horrible, mentally and physically, and packed it in after 6 miles--something I'll rarely (read: never) do. I'm a warrior--I battle through tough workouts. But not today. After my aborted run, I headed to the gym and did a decent lower body workout--my first time in the gym since March. And I enjoyed pumping iron. At this point, anything that isn't what I've been doing for 10+ years (running) interests me--even this (mostly after I read this awesome interview with a runner I very much admire).

So how did I get here? Over the summer, while out of work, I consistently put in 15-17 hour weeks with over 15,000 feet of climbing--all while dealing with the stress of being out of work and looking for a job. Thankfully, I was sleeping well every night and so I was able to recover between workouts pretty well (or so I thought at the time). But it's now clear to me that the Leadville Marathon in late June, when I ran a scorching time by my own standards, was the high-water mark of my fitness. By the time I lined up for the Leadville 100 in mid-August, I was on the downside of my fitness--mostly because I'd been pushing myself so hard all summer and once again missed peaking for my A race. And so now I find myself fried mentally and physically and not at all interested in running.

I know this is a temporary thing. In time, my love for running will return (it always does). I'm even burned out on my iPod music. Last week, with no new podcasts to listen to (I'm an avid podcast listener), I just ran in silence with my dog, Nick. Whenever I turned on my music, I immediately got irritated and then turned it back off. Such irritation tells me I need a break.

And so I'm now in a break. I don't know how long it'll last--a week, two weeks, who knows? I plan to lift weights, walk my dog and maybe bike a little. Hell, I might even get on that damned elliptical trainer. Anything but run.

All in all, I've had a good, injury-free year of running.

• I re-qualified (by more than 10 minutes) for the Boston Marathon at the Arizona Rock 'n Roll Marathon.
• I set a PR at the Leadville Marathon that will be tough to beat in future years.
• I had an incredible final 35 miles of the Leadville 100, earning another finish at the Race Across the Sky despite puking 25+ times during the race (food poisoning?).
• I stayed healthy throughout the year, except for a nasty sprained ankle that seemed to patch back together pretty nicely.

I have every reason to look back on 2013 with happiness and fulfillment. I am grateful for my good health and grateful to have enjoyed some awesome races. I'm excited about 2014, especially if it means the Western States 100 (and Leadville!), but at this point I need to call it quits for this racing season and kind of rest and rebuild.

Training Update; Reviews of Fitness Confidential and the Suunto Core Military Edition Watch

Not much to report on the "training" front. I'm running about 55 miles a week, much of it with my dog, Nick. I'm very motivated to run every day and I'm motivated to go hard now and then. But I don't seem to be motivated to do any races. That said, for a while I actually considered lining up for the Boulder 100-Mile next weekend, but family scheduling stuff won't allow it. I honestly don't know why I want to do the Boulder 100. I think running is just "what I do"; I'm hardwired to run and I love going the distance. Plus, while there's nothing better than an epic course like the Leadville 100, I'm also attracted to loop courses like what you'll find at the Boulder 100--fourteen laps of a 7.14-mile course that is pancake flat. I like that. I doubt I'll be lining up this year--maybe next year?

It's hard to say what the rest of the year may bring, except that I'm entering the Western States 100 lottery and hoping I get into the big dance. If I don't get into Western States, which I fully expect will be the case due to the sheer odds of being selected in the lottery, then I'll be back at Leadville next August. Leadville is just what I do. Speaking of Leadville, there's an awesome interview with Bill Finkbeiner, who's finished the race a record 30 years in a row (!), in the latest issue of Ultrarunning Magazine. Check it out!

***

I recently got a new Suunto Core Military Edition watch, compliments of The Watch Company. I've always known Suunto makes great watches and this one delivers. In addition to all the standard features you'd find in watches for active people, the Core has an altimeter, barometer, digital thermometer, Weather Trend Indicator and digital compass. About the only thing it doesn't have is a GPS. Anyway, I love this watch and I'm still learning about all of its features. I know it's going to be great next summer when I'm back up in the mountains training, and I think it'll also be really useful this winter for snowy trail runs and ski outings. Highly recommended!

***

Every so often, you come across a book that really speaks to you. That's the case with Vinnie Tortorich's new book, Fitness Confidential: Adventures in the Weight Loss Game. Tortorich, who was born and raised in Louisiana and went on to earn his physical education degree and play football at Tulane University, has been a Los Angeles-based personal trainer for decades, working with corporate executives, actors and other "notables." Now, he's come out with a book in which he tells the truth about losing weight and getting into great shape. Along the way, he reveals his own interesting story.

We all know people who have struggled with their weight for years. Like you, I've seen photos of former high school and college classmates who were healthy weight back in the day but are now obese. Hell, that almost happened to me! It's kind of sad, and Vinnie compellingly makes the case that it's because the Standard American Diet (SAD, as I like to call it) now revolves around grains and sugar. You can hardly find anything without sugar or grains in it. The USDA's "food pyramid," he says, is bullshit, which is really sad to me because it dictates things like school lunches. Making matters worse, we just sit on our asses too much--kids and adults alike. As a nation, we're fat, soft and unhealthy!

In his book, Vinnie reveals the surprising simplicity of losing weight and getting into shape. Avoid sugar and grains--yes, eat that steak!--and do a few simple exercises, like jump roping and some basic weight training. He also exposes the seedy underbelly of the American "fitness" industry and practices employed by the big gym companies. They're not in the business of getting you healthy, he says. They're in the business of making money off of your desperation. That said, he does concede that gyms can be beneficial to those who know how to use them properly.

Vinnie isn't just about promoting himself; he praises Joe Friel, Hal Higdon and other experts who actually know what they're doing and he refers the reader to these guys. He clearly doesn't have much love for snake oil salesmen like that clown on TV with the pony tail. Why? Because Vinnie tells the truth; you have to work hard in the gym. It's not going to come easy. That may not be a highly marketable message, but it's the truth!

Vinnie also goes into detail about his battle with leukemia and his multiple attempts to finish the grueling Furnace Creek 508, an epic bicycle race in Death Valley, California. Vinnie isn't just a personal trainer; he's also an accomplished ultra cyclist.

Despite the fact that there's much I don't have in common with Vinnie, he and I think very similarly when it comes to diet and fitness. Contrary to what the "experts" would have us think, getting lean and in good shape isn't rocket science. Eat the right foods and exercise several times a week and you'll get in shape. Avoid quick fixes because they don't work, and understand that you may have to make sacrifices to be healthy--a message you never hear from the snake oil salesmen. Keep it simple.

You can learn more about Vinnie at his website, and also be sure to check out his podcasts. Also, you don't have to read the actual book; it's available on iTunes (how I "read" it). Best of all, the audio book, which is just over seven hours in length, contains a lot of extras, including some stories Vinnie doesn't tell in the hardcopy book. Fitness Confidential is a great book and I highly recommend it.

2014 Schedule

I've been enjoying running since Leadville. Not that I don't always enjoy running, because I do. Lately, though, I've been running a lot with our dog, Nick, a golden retriever "puppy" (he's about a year and a half old and loves to chase rabbits), and enjoying being outdoors and watching him get in really good shape. In a few weeks, if the weather and conditions permit, Nick will go on his first outing to the Colorado high country.

Running a lot with Nick, I haven't been paying too much attention to pace. That said, there have been times over the past few weeks that I've really gone hard--as in race effort hard--in a few runs. A few of my Strava "course records" in Parker were recently beaten and I've been pretty diligent about getting all those CRs back, which has meant some hard efforts. As a pretty competitive person, I enjoy the challenge of getting the CRs back. I love to run fast, really push it and spend some QT in the pain cave.

It's hard to say what I'll do with the rest of the year. At this point, I'm still leaning toward the Rock 'n Roll Denver 1/2 Marathon in October. I ran a 1:25 at the Highlands Ranch 1/2 Marathon two weeks after Leadville, so I think a 1:23 or better at the RNR Denver 1/2 is possible. That may be it for the year. I really want to do shorter, faster stuff, along with weight training, for the rest of 2013. I'll probably start Maffetone Method training in early January and stay with MAF and weights through March. I see no need to start MAF anytime before January 1. Somewhere in there, maybe before Christmas, I'm going to take a full week off from running.

I've been thinking about what 2014 may hold. It all hinges on whether or not I get into the Western States 100. If so, Western States will be my A race. If no Western, then the schedule will probably include:

• Colorado Marathon: Early May. This would be my spring A race and I'd go for a sub-3 hour there. I really want another sub-3, even if it's a 2:59. I would need to average 6:50/mile, which seems doable with the proper training.
• Mt. Evans Ascent: Mid June. I had to miss Evans this year due to family scheduling stuff. I really missed it.
• Leadville Marathon: Late June. The LT Marathon is an annual tradition for me. It will be hard to beat the 4:19 I threw down there this year.
• Leadville 100-Mile Run: Mid-August. The big one. Will go for my fourth sub-25 buckle.

Although my chances of being selected in the Western States lottery are slim, I think training for and participating in "the super bowl of ultrarunning" would be fun. I would enjoy the challenge of a very hot weather race with a ton of downhill, a little (but not a lot of) elevation sprinkled in and some quality climbing. I can see myself now running in place in a sauna. In fact, I've half-jokingly asked my wife if we can add a sauna to our basement remodel plans. If no sauna, then exercising in our garage and driving around with the heat on in June will do.

I've more or less decided that I want to go after the 1,000-mile buckle at Leadville. Leadville took some heat for race-day issues this year, but at the end of the day it's still a premier 100-miler and it's an epic experience in the beautiful Colorado high county. I can't imagine being anywhere else in mid-August. It would be cool if all ten buckles were sub-25. I think it's possible. I already have three and need just seven more!

Making the Sport of Ultrarunning Something It's Not

First off, the combined numbers for the months of June, July and August:

• 1,027 miles
• 151,000 feet of vertical

I doubt I'll ever rack up that kind of vertical over a single summer again. But you never know....

***

Last Monday I ran the first annual Highlands Ranch Half Marathon. I entered the race to help raise money for someone we know who is undergoing treatment for a very serious form of cancer. But of course I didn't joy-run it (that's just not in my nature). I finished 11th overall out of 636 starters, crossing the line in 1:25--good for 6:33 pace. This was my first half marathon in more than five years!

Although 1:25 is three minutes off my half-marathon PR, I was pretty pleased with my result, given that I'd run the Leadville 100 two weeks prior and I didn't do much fast stuff over the summer. I passed easily 25 runners along the way and didn't get overtaken a single time except in the first few hundred feet. I definitely felt the 100 at about the mile 7 mark of the half. But fortunately I did a decent job of holding pace and finished strong. It's a downhill, point-to-point course but it gives you a decent climb at mile 12 to keep things honest. Personally, I think point-to-point courses are the best.

Interestingly, my average heart rate for the half was 148, with a max heart rate of 158 on that last climb before the finish. My MAF zone is 136-146, so I was pretty much right in it for the whole race. It seems to me that half-marathon pace should be 10-20 beats/minute above MAF.

For the past few years--and really since I've been running--I feel like there's been an imbalance between my aerobic fitness and strength, despite the fact that I've always done a good job with tempo runs. (Admittedly, this summer I didn't do as many tempo runs as usual since I was on the trail every single day.) My aerobic fitness appears to be very good, but for some reason my legs just can't seem to keep pace. I need to figure out the reasons for this imbalance and correct it. A big part of me thinks my tempo runs have been too hard. Maybe I need to relax the pace a bit and stretch it out longer.

Anyway, the Highlands Ranch half left me pretty sore. I'll probably do a few more races this year. I'm interested in the El Grito 5K next weekend, the Highlands Ranch Backcountry Half Marathon in early October and the Rock 'n Roll Denver Half Marathon in late October. I really enjoy the half-marathon distance and right now I'm just not feeling motivated to do any ultras.

***

And speaking of the Denver Rock 'n Roll, someone told me that if you drop out of any Rock 'n Roll race they'll give you a ride to the finish and you can get a finisher's medal despite the fact that you really didn't finish. I didn't believe this, since it goes against EVERYTHING I believe in and stand for, but then I heard another person say the same thing. Is that really true? I guess if this is true, then it's probably also true that they give finisher's medals to those who drop. In all seriousness, if it's really true, it's hard to believe a race would do such a thing--and it makes me kind of hesitant to take part in the Rock 'n Roll "trophies for everyone" circus.

***

That said, I'm not one of those ultrarunners who thinks the world revolves around the "elites." Recently, a new international ultrarunning series with points and sponsors (and lots of question marks, too!) was announced, and the series involves some pretty big races like the Western States 100 and Ultra Trail du Mont Blanc. This appears to be an attempt to bring some structure to the sport. Personally, I'm not a big fan of efforts to organize a sport that for decades has more or less functioned in the shadows. I'd rather ultrarunning remain low key and small enough so that everyone knows everyone and there's love out there on courses. Sadly, I think that's a pipe dream. I think there are folks who are pushing as hard as they can to make ultrarunning something I believe it was never intended to be. It's almost as if we're embarrassed that our sport is so grassroots and down-home. Be that as it may, I think efforts to organize the sport and bring more corporate participation to it will "work" for a few years, but I don't see them being sustainable as there's just not enough money to be made for sponsors and the sport just isn't that spectator-friendly. I believe that in almost every case where corporate interests and money can be found, there is corruption and greed. We'll see. It wouldn't surprise me if ultrarunning eventually implodes and then comes back as it once was.

If at some point I find myself dissatisfied with the direction of things, then I'll turn to other endurance endeavors, like multi-day, self-supported jaunts on the John Muir Trail.

***

At this point, I'm still undecided about returning to the Leadville 100 in 2014. It all depends on whether or not Lifetime Fitness addresses the problems we saw this year. I am definitely entering the Western States lottery and, if by some miracle I get in, then that would be my focus race in 2014. If I don't get into Western, then I may consider a few other races that would include Leadville. I had thought seriously about Wasatch, but it's pretty late in the summer and this whole debacle left a bad taste in my mouth. We'll see what happens.

Leadville 100 Lessons

Well, my recovery from Leadville so far has been incredible. I have zero muscle soreness and feel fresh as a daisy. My knees are still a little achy but otherwise I'm A-OK. I think this is all due to the big volume I put in over the summer. When you're in good shape, you recover quicker.

In thinking about what went down last weekend, I'm really just so glad I finished the race. A time of 22:40 (even as I still believe I was in sub-20 or at the least sub-21 shape) is quite good--all things considered--and I'm glad I was able to battle through some tough spots, including my horrible puking episode at the Hopeless aid station. Mostly because of cramps and stomach distress, I spent seven hours on the Hope Pass double crossing--an hour and fifteen minutes more than I should have. I felt pretty awful for the first 65 miles and then broke through and had a strong final 35 miles in which I passed probably three dozen runners and literally ran up the Powerline climb (something very few runners do that late in the race). While I'm still pretty competitive at heart, I'm thrilled to have finished Leadville, because I know how painful it is to DNF your A-race.

In thinking back to the race, I realize my nutrition strategy at Leadville is still far from perfect. It's very hard to eat at 10,000+ feet! After four races there, it's ridiculous that I still haven't figured out a good nutrition plan. Whereas Perpetuem seemed to work well for me in 2011, this year it was a disaster. I'm really intrigued by GU Roctane and will give it a try this fall. It may be the ticket for next year--I hear it's packed with calories (240/serving), good-tasting and fairly light. Whatever the case, I simply have to find a way to get 300 calories in me every hour.

So, going into 2013, I'm adding "figure out nutrition" to my to-do list. It's a huge need.

As for what I may do for the rest of 2013, I'm seriously considering the Rock 'n Roll Denver Marathon in October. If  not that marathon, then maybe the half. Other races that cross my mind are the Run Rabbit Run and Bear Chase 50-milers. I would pick just one of those three races. I'm most certainly doing a local 5K in a few weeks--it's an annual tradition for me and it's for a good cause (raises money for soldiers). I know my speed is lacking right now, so I won't go into the 5K with huge expectations (sub 19 would be nice). I'm also going to hit the weights soon and work on my hips, glutes, hamstrings and quads. I think the weight training I did last winter had a huge payoff. Plenty of skiing this winter will provide some needed cross-training benefits and a bit of rest.

After Thanksgiving,, I'll probably transition back to Maffetone Method training and stay with that for four months or so. I'm definitely entering the Western States 100 lottery and, if I get in, that'll be my goal race in 2014. If I don't get into Western States, which will probably be the case, then Leadville or maybe some other mountain 100-miler will be the focus. One of these days I'll tackle two "to-dos" that continue to stay on the list:

• Fast 100K road race (Mad City?)
• One more crack at 24 hours - did 131 in 2009 and would like to go for 140

In closing, I want to send huge congrats to Scott Jaime on setting the fastest known time on the 486-mile Colorado Trail. Scott lives in Highlands Ranch and is a tremendous runner, completing many Hardrocks and finishing third there this year (he finished second behind Kyle Skaggs in 2008). Scott finished yesterday (Saturday). Here's a short video of him after he finished his eight-plus day trek on the CT.