Recent Gap

Wait....you mean I have a blog?

Death Valley was over two weeks ago and I have been absent from my duties since. Not good, so how about an update?

I'm not even really sure where to begin. Lets look at the training and see how its been going first: the week and weekend after my Death Valley Marathon put my body through some pretty good testing. I competed in the Mardi Gras 10K last Saturday, reversing my LSD from Saturday to Sunday. I was told to take the race seriously and I did. The result was a 3rd place finish and a new course PR, but the amount of stress I put on muscles really set me up for failure the next day on my long slow distance run. I was scheduled to hit it for 22 miles and to help set up my aid stations, I routed a loop around the house. After my first 7 mile lap, I refilled on water and fuel and set out for lap two. By the time I came back around for another refill, I was empty. I managed 14, but fell short of my goal by 8 miles. I can account for this by two factors: 1) the race the day before was pushed to hard at the end and 2)I was too close to home which made it really easy to stop. So...That was the week before.

Last week? Holy mackerel. The training schedule looked really good, but starting early Tuesday morning the unit had a two-day exercise that in planning looked like I was going to be able to continue to train, but in reality the events that took place ended up lasting over a significant amount of time. Tuesday was a 20hour day for me going from 0200-2000. Wednesday I got to repeat with a 16 hour day. Needless to say the training went out the window. Nutrition? What nutrition? Water? HA! Much to my own demise I sat on a case of MREs and water, but didn't make the time to stop and eat or drink. As a result my mileage was cut down from 22 to 18 for Saturday's run, which turned out well. Finally last night was an 8 miler that ended at 7 due to some upset tummy problems.

This week looks to be a good training schedule, full of challenges. I do have some speedwork, but the distance are a little shorter than they have been. But now here are some other things that have crept up on me and put some additional factors on which to think. My master's degree started back up again. Boo-koo reading and lots of typing. The question is: I have been counseled that following through with the degree and chaplain endorsement is going to be near improbable, if not impossible. What am I supposed to do with that? I can honestly say I am prepared to push it hard through this course of study, but I know full well that one misstep and I will miss my opportunity. What lurks on the horizon though is perhaps a way of escape and I don't think I can pass it up. I need to stop there and keep you in suspense. What matters is that I need to get to FEDEX and hope they are open today.

Death Valley

Death Valley Marathon: I had the opportunity to run 13.1 miles of a stretch of road located on the Badwater Ultra route. This was a great weekend that not only provided a great run experience, but I had a great time with Debbie as we met several people from all over. Before the race we met Kim, a first-timer marathoner and her friend Rachel. There was also Karen and John and of course Kim and Carla who ran with Debbie on the 10K. We met Paul from Minnesota and a couple from Cananda too.

Of course we met highwya 190 heading north as well. From what we could tell prior to traveling was the route was relatively flat terrain, entirely below sea level. However, what a map online tells you and what the actual course does to you are two different subjects entirely.

Suffice it to say I cant wait to go back and do this race again, maybe even place this time. As for my wife? She placed 3rd out four in her division! For me: here is the skinny I sent to my coach(and a picture to help explain:)

1. The toe and feet are pretty much what you see is what you get. I had really deformed feet and legs when I was a baby, and had the exterior braces that were designed to straiten them. It was kinda like a "forrest Gump" thing, except he ran a lot farther at a younger age. (Grin) So....my toes have always been that way. I have no idea how the nail punctured my toe, except that maybe the socks I selected were too tight. I had the shoice of three pair, and I knew halfway into it that I made the wrong choice, as I was feeling sigificant burn in both feet, more than usual. I think based on this, my bloody tow was an isolated incident, but yes, I agree totally that my feet are my lifeline for running, just as in the Army.

2. Water: I was consistant throughout the run, as aid statoins were pretty much spaced out at 3mi intervals and I found myself going through appx 10oz water between them, maybe up to 12oz. I never had to refill a dry bottle, but mostly refilled a half-empty bottle.

3. Nutrition: The meal the night before was modest and controlled. We had the runner's special of bowtie pasta in a garlic/ollive oil sauce of moderate quantity followed by a good night's sleep for me of at least 8 hours. for the race: I have increased my level of calorie intake. I do begin with 100cal of gel prior to running, 15min out. I have yet to eat solid foods prior to any race. Here is my schedule, not so different from what you and I have established: Mix a solution of Hammer Perpetuem+2ozGel+4scoops powdered Endurolytes=200cal 15min prior to start. I also make enough of this solution to carry with me in a 5oz flask +1oz water to water it down a bit. I calculate this out to be 400-450cal. From this point, I take 2.5oz at 40-45mins, another 2.5oz at 30mins later. At this point I make the transition to Gel paks, that I carry with me and I take one every 30mins. (For Sat I actually ran out by hour 3, having taken my last pak at hour 2.5.) In addition: I carried a pill bottle of enduralytes with me and based on the race being in DV, I hit the enduralytes frequently and had no cramping.

4. Energy: The first half was great. I felt very good all the way out to the turn-around, although much to my dismay it was not flat, but was mainly graded. the benefit going out was that it was mostly in my favor. The return half was not so great. I made the turn, hit mile 14 and thats when the toe started telling me I had a blister. By mile 17 I had ran out of product and my energy levels were near zero. It wasnt that I hit a mental wall as much as I just felt like I had no more energy.

5. Garmin: It says I burned 3300cal. By my calc, I took in 150+200+200+90+90+90=820cal.

6. Shoe+Right Foot: I had absolutely zero problems with my right foot, the only exception being the pain that comes from the constant pounding of the pavement.

7. Clothing: You can tell I wore shorts and my ninja suit under my Hammer vest. I never felt overheated and never felt chilly nor did I ever get chills. I did wear a pair of thin socks that I thought would allow for movement.

8. HR v Pace: I went out and kept a very good stead pace of around 9:10, slowing on the hills, gaining a bit on the downhills. Plenty of energy, and the HR never exceeded 160. It was a great start for that distance. I loved every minute. Then I hit the turn and started running uphill and my HR went to 170 and my pace dropped to walking many many times. I didnt feel winded and I didnt feel sleepy like I have in the past, just didnt have the energy to keep going. Thankfully I had two other new found friends to keep me going. I had the chance to run under 4 even up to mile 20, just couldnt keept any kind of steady pace going.

This was a very good race, and I know this plays into it as well: Not only did I run 40miles in the week prior to the race, but I also jumped on 4 Spin classes too. Had this been a goal race for my under 4, the week before would have been completely different, complete with some form of a taper. As it stands, the fact that I hit a 4:17 on a tougher course than Virginia where I hit 4:12 speaks volumes to my training. Here's how I look at it: After VA just over two months ago, I could barely walk back to the car. On Saturday, the only reason I limped back to the room was because of my toe, which I think is cool, but I also stayed around at the finish line and had a great time talking with people. I waited there for over 30mins for a virgin marathoner to finish. So...I am seeing vast improvements.

Changes that I need to make: I am seriously thinking about going back to my belt system for carrying fuel. I can also make some adjustments to the Perpetuem and gel to ensure I have proper amounts of calories throughout the race. It simply appears to me that I am burning calories at a very high rate, faster than I am refueling. Spin class is actually a huge benefit, but here again I am going to say I need more strength training......

So, with that, how does that analysis read to you?

Pre-Death Valley Full

Not more than two weeks ago the local 24Hour Fitness gladly received my financial contribution under the "physical anguish" category, and since then my wife and I have exploring all its menacle devices similar to the tortuous misery devices used by the ancient of old. It wasnt that we were unaware of the dangers that lurked within its walls, but it was our attempt at becoming familiar with the offerings of bodily sufferings it has to offer.
In previous months extending back nearly two years now, while I have had my running, Deb has been attending her Crossfit (thank you Silver State) and we have both enjoyed the results only seperately. However, upon joining the gym I have felt the sudden urge to join her in the notorious Spin Classes offered both early mornings and early evenings. It has given us a chance to share in the suffering together. Thus it has been my pleasure to add to my current level of running the new motions of cycling.  the end result: four classes this week, on top of the 38 miles completed in the last 7 days of running.
I have a break today, the machines within the torture chamber have taken the day off and I am relaxed in my cell attempting some sort of recovery day. Tomorrow a new day dawns as we depart for what is so eloquently known as Death Valley. How appropriate it is that I should finish my week with a full marathon in such an illustrious location.
I shall not be wary of the pending doom, for it is in this same location my ultimate infliction shall be received in the race known as Badwater. But that not for another year or more. For now, I will not flater and I will not fail though the mighty have laid to rest their tools of destruction for one day.

Interpretation: I ran a lot this week. Did some spin classes too. Now I have a full marathon in Death Valley tomorrow. Today I get to rest.