Fundamental Ultraruning Skills: The poo in the woods

My good friends over at Ted's Google Group started a thread on paleo wiping.  This reminded me of several questions I've received over the years regarding the delicate issue of pooping during ultras. 

I am always a little surprised this question does not come up more often.  Here's the situation- you're thirty miles into a 50 mile run.  You're surrounded by nothing but untamed wilderness.  You have to drop a #2.  Since there are no porta-potties for another 20 miles, you are left with no choice but to drop drawers and let loose. 

I always assume everyone has the benefit of being raised in the sticks.  I sometimes forget my suburbanite friends have probably never had the opportunity to hone their wilderness bowel movement skills.  I am also somewhat surprised at the amount of anxiety some people feel at the thought of dropping a deuce outside the friendly confines of the plastic vertical coffins neatly lined up at the start line of races. 

My first bit of advice- practice.  Don't wait until race day to attempt a torpedo launch in the woods.  Next time you're out on the trails, find a secluded spot and give it a go.

So how do you actually go about jettisoning some excess weigh?  Instead of explaining the process in detail, I'll refer you to this video posted in the Google Group:

Here are some additional pointers not covered in the video:

• When actually squatting, it can be beneficial to hold your cheeks apart.  Sadly, I have to credit Mtv's The Real World for this tip.
• Keeping a small piece of biodegradable toilet paper in your pocket can help with the final cleanup procedure.
• When choosing a location to squat, most people simply wander a fair distance from the trail.  Make sure you don't inadvertently walk too close to a different trail or road.
• Know what the local poisonous plants... don't squat in them.
• Avoid plants with thorns, too.
• Same deal with bees.

Experienced wilderness dumpers... have any additional tips to add?

Weight Training for Runners... The Best Crosstraining Possible?

I've received a few emails from people inquiring about my low mileage training for ultramarathons.  If you take weekly mileage alone, my training appears to be inadequate at best; downright stupid at worst.

If this were my lone ultra training, it would be stupid.  I sincerely doubt I would be able to finish even a 50 miler with my running volume.  Life circumstances (i.e. kids) limit my training time.  My secret to maximizing the mileage I can get: high intensity interval training (HIIT). 

The premise is simple- do a relatively short workout (usually less than 30 minutes) at a very high intensity utilizing exercises that mimic the demands of very long distance running.  The exercises themselves use minimal equipment, body weight, and balance.  Repeating this type of workout two to four times per week is the perfect compliment to hill work and long runs.

Since beginning this style of workout, I've found I can run longer with less pain and fatigue.  When I finish, my recovery time is shorter.  It has also helped me with hill running and transitioning between running and walking late in races.  For trail running, the balance and coordination aspect of the specific exercises has aided my trail running skills.

So how does one go about starting a high intensity interval training program?  If you've followed my blog for some time, you know I am a huge proponent of Crossfit.  While there are many excellent Crossfit gyms (like Crossfit Grand Rapids, the host of my current schedule of barefoot workshops) around the country and world, it is entirely possible to learn and follow the program for free from their main website.  

As an alternative to Crossfit, there are many great websites that utilize this type of program.  One such site, Kemme Fitness, is being created by my good friend and part-time workout partner Pete Kemme (he's also an artist).  Kemme's workouts are legendary for their creativity and intensity.  There aren't many workouts that can use your own body weight to reduce you to a quivering, blubbering mass of humanity curled in the fetal position in a pool of your own sweat and saliva.  Kemme's oddly addicting workouts can achieve that crosstraining Nirvana.  It's awesome!

There are other methods of crosstraining.  Some swear by biking.  Swimming is popular.  Others use yoga or martial arts.  For sheer effectiveness when running ultras, I'll stick to my HIIT workouts.

Bad Run... Was it Inadequate Recovery, The Paleo Diet, or Heat/ Dehydration?

I went for a 9-plus mile run this morning with Jesse Scott (who's new blog includes his tear-inducing inspirational story about his journey to becoming a runner... check it out and become a follower of his!).  The run was supposed to be my last fast trail run before Burning River.  My goal was to run at a sub-8:00 minute pace and hope to break 7:30.  We ended up with an 8:11 pace.  

The first two miles felt great!  According to the Garmin, we were routinely breaking 7:00s.  At about the three mile mark, I started feeling some fatigue.  We stopped at about mile five before beginning our second loop.  I was more tired than I should have been at that point.  Still, we proceeded to the second loop.

By mile eight, I was spent.  Our pace had slowed to about 9:30 or so as I fought to maintain some momentum.  At mile nine, I had to stop and walk a few hundred yards.  I felt worse than I do after 30 mile runs.  I had little energy to continue running.  Per my request, we skipped a small loop that would have brought our mileage to ten.  We eventually started running and finished the last quarter mile.  

I am always concerned when runs go bad.  I will analyze all the variables in an attempt to ascertain the cause.  This particular run had a few possible culprits, including:

• Inadequate rest from the 68 miler we ran last Friday.  One week probably is not enough time to recover from a run of that distance.
• Adjusting to the paleo diet.  I recently began experimenting with a paleo diet to see what effect it would have on my running.  The diet really didn't change much other than cutting out grain-based products and processed sugary snacks.  The result has been a decrease in carbohydrate consumption due to the sheer volume of fruits and veggies I have to consume.  This decrease in carbs surely played a role in my fatigue.
• Heat and slight dehydration.  The temps were approaching 82° with pretty high humidity.  This normally wouldn't be an issue, but I was slightly dehydrated from the previous day.  

Any one of these factors could be the primary cause.  In all likelihood, each played at least some role.  Lesson to be learned... don't mess with more than one variable at a time.  If something goes wrong, it will be difficult to correct.

In unrelated news, my Sport Kilt arrived today.  I've been lounging around the house for a few hours... it's quite liberating!  I'm psyched to actually try it on a run... perhaps tomorrow.

Burning River Preparations... an analysis of my training mileage

Preparing for Burning River has been going well.  I finished my last long run yesterday, a 68 mile adventure with Jesse Scott and Mark Robillard.  That singular run was Mark and Jesse's longest run ever, and my second longest run.

This is my long run mileage since April when i began training for Burning River:

• April: back-to-back long runs of 21 and 24 miles
• May: 54 miles (Mind the Ducks 12 hour ultra)
• June: long runs of 30, 23, and 35 miles
• July: long runs of 36 and 68 miles

This is my total mileage:

• April: 112 miles
• May: 119 miles
• June: 116 miles
• July: 95 miles through July 10th

As you can see from the mileage, it is relatively low.   I average only about 35 miles per week with 2/3 of the mileage coming from long runs.  Will this be enough?  I think so.  In the 68 mile run yesterday, we managed to maintain about a 10:00 average pace.  We were able to run for the first 52, then use a 10/2 minute run/walk ratio for the remaining 16.  Additionally, I feel very good today.  

I will add two weeks of hill training, night trail running, and cross training to refine some skills.  I will also add some very short runs on rough surfaces to help prepare my feet for the 100+ barefoot miles at Burning River.  I plan on taking the entire last week off.  Now I just need to plan the Burning River race strategy...

Ultra vets- what does your race preparation look like?

Very long training runs... a chance to experiment and test gear

I'm about three hours from embarking on what may be the second longest run of my life.  Mark Robillard, Jesse Scott, Jeremiah Cataldo, and I are planning on running the length of the Kal-Haven trail in Southwest Michigan.  If everything goes according to plan, the run should be about 67-68 miles.  It's a run that defies conventional wisdom... but is should be a fun adventure.

 This long run will give me the opportunity to test some ideas I've been playing with in preparation for Burning River at the end of this month.  I'll be testing the feasibility of carrying two handheld water bottles instead of a waist back or hydration pack.  The probable heat of Burning River will necessitate more than a single handheld.

I will also test the fitness of my feet.  This entire trail is crushed limestone.  If my bare feet can survive this challenge, the varied terrain at Burning River should be easy.  As a precaution for this run, I will be carrying my huaraches.

Lastly, I will be testing fuel.  I have been toying with a mostly-vegan diet.  I made a few faux chicken, black bean, chia, and avocado wraps.  They should provide a palatable energy source for the later stages of this run.

I've spent a good deal of time reading information on the Crossfit Endurance (CFE) philosophy.  The idea is simple- long, slow runs are more or less useless in regards to fitness.  As such, the longest prescribed run in the CFE program is 13.1 miles.  I religiously followed the plan in 2008, which resulted in a DNF at Burning River that same year.  

I mostly agree with the idea that long, slow runs are terrible in regards to developing general fitness.  A high weekly mileage is not necessary and will unnecessarily increase the risk of injury.  A well-planned weight training routine based on high intensity interval training, high quality speed work, and ample rest and recovery time will result in the best possible fitness.

HOWEVER, the long, slow run does have value.  First, it develops physiological adaptations that simply are not possible on shorter runs.  Every physiological process in the body will undergo extreme stress in any run over the marathon distance, and this stress increases dramatically as you approach and exceed the 100 mile mark. 

Second, running very long distances involves incredible peaks and valleys of a variety of things... moods, motivation, fatigue, sleepiness, pain, etc.  Short runs cannot emulate this experience.  Learning to predict, interpret, react to, and survive these peaks and valleys is critical.

Third, having traversed a given mileage threshold brings immediate confidence at that distance.  This rule holds true for any distance, but long ultras bring an aura of impossibility.  Until you conquer a given distance, the unknown element can be a major regulator on performance.

Based on this premise, how should one train?  We're all individuals, so it is up to each of us to experiment and find our own ideal routines.  For me, short, intense weight training mixed with two or three weekly runs will get me to the finish line.  

Today's run is a major test.  It will give me an opportunity to assess my readiness for Burning River.  The length of this run may defy conventional wisdom, but it will also give me a major confidence boost.  Of course, that assumes we finish.  :-)

Hill Training... Gotta Love It!

Today I completed my first truly difficult hill workout.  As much as I complain about the lack of trails in West Michigan, I am fortunate to have access to the Lake Michigan shoreline.  Specifically, I have access to sand dunes.  Sweet, sweet sand dunes.  

For those of you that ever have the opportunity to visit Grand Haven, Michigan, you have to run Five Mile Hill a few times.  It is located near the State Park.  The paved hill is one of the better training hills in the area.  It consists of a 1/4 paved road with a 10% grade.  Standing at the top, you can see about five miles offshore in Lake Michigan (hence the name.)  At the top, you can either go down the other paved section down to street level, or run down a sand hill on the back side.  The sand hill has a 20% grade.  See map below:

I ran five "loops."  Each loop started with a run up the sand hill, then down one of the asphalt road legs.  I'd cross to the other leg on the flat road level sidewalk, then run up the other leg.  Finally I would run down the sand hill.  

This was also one of my fist midday runs.  Temps approached 87° with fairly high humidity.  The day had been cloudy... until I ran.  At least I was able to achieve decent heat acclimation training.

The run totaled a mere 4.6 miles, but had an elevation change of around 2000 feet.  Total time was a pedestrian 45:42 with my slowest pace (~28 minutes/mile) near the top of the sand hill, while my fastest pace was 4:37 going down the sand hill.  Here's the elevation profile:

Hopefully, I will be able to squeeze in at least two hill sessions per week for the next month.  Based on prior experience, this is one of the most important aspects to ultra training.  The ability to run hills effectively can be the difference between finishing and abject failure.

While I am envious of my mountain-dwelling friends, I am also thankful to have training opportunities such as Five Mile Hill.  What do the rest of you use for hill work?

Ad Hoc Ultramarathon Training

I started reading Run Like a Mother: How to Get Moving--and Not Lose Your Family, Job, or Sanity by Sarah Bowen Shea and Dimity McDowell.  I will be doing a full review soon.  Quickly, I have to say it may be the best beginner running book I've read.  I'll save details for the full review, but it is really good.

Anyway, Sarah and Dimity discuss training plans at some point.  This discussion lead me to a self-evaluation of my own training regimen, or lack thereof.  My training could best be described as chaotic.  There appears to be little rhyme or reason for any individual element, nor does there appear to be any forethought or logic to the design.

The haphazard organization is really a function of two circumstances- my schedule and my personality.  With three children under the age of five, I do not have the luxury of regular training times.  Work, appointments, swimming lessons, soccer practice, and this barefoot running thing keep me pretty busy.  Etching out reliable training times can be difficult if not impossible.

In regards to my personality, I am a bit lazy at times.  Specifically, I do not like to run in the cold.  Or in the evening.  And I am easily bored with the same routes.  Oh, and I struggle with "forcing" myself to run... if I am not into it, I have little problem stopping.  

All of this adds up to what can best be described as an ad hoc training plan.  I identify my goal race. This year, that race is Burning River.  I identify the specific needs for the goal race:

• This is a 100 miler, so I will need a few very long runs.
• I will be running at night, so I will need to have some long runs in the very late evening and very early morning. 
• It has a variety of terrain... asphalt, rocky trails, dirt trails, very technical trails, crushed limestone, and stairs.  I will have to train on all those surfaces. 
• I will be running it sans shoes.  I will have to do most of my training barefoot.
• The race is run in NE Ohio in July... it may be very hot and humid.  I will have to do some heat acclimation.
• I will need to be relatively fast to avoid the cutoffs.  I will need some speed work.
• The course has some fairly significant hills (for the Midwest.)  I will need to do hill work and weight training.
• I will need to be as efficient as possible.  To accomplish this, I need to lose about 10 pounds.

Once I identify what is needed, I start training.  I try to address each of these training needs at least once per week.   The long run is easy, I just pick a day when Shelly is okay with spending quality time with the kids.  This is typically the time I practice night running by either starting at about 8pm and running into the night, or starting at about 2am and running into the day.  

During the summer, we visit the gym almost daily.  This allows me to do some speed work and a lot of weight training.  Since the gym has daycare, it is very easy to schedule.  It is the most regular element of my training.

Everything else is thrown together.  If I have 30 minutes of free time, I will squeeze in a three mile tempo run.  If I have an extra hour or two, I will do some hill repeats.  Occasionally I will have about three hours... I will run an intermediate run at a relatively fast pace.  Sometimes Shelly and I will run together.  These runs are simply more time on my feet... a critical skill in ultras.  The key- there's no real plan... only a vague idea of what is needed.

As I progress towards the goal race, I engage in constant testing and experimentation.  The idea is to optimize as much as possible.  I will try different clothing, different sleeping patterns, different food combination, etc.  One of the goals is to artificially recreate every possible variable I will face in the race.  

Most runners scoff at my training regimen.  Most of my peers keep incredibly detailed logs that track their progress.  They will follow intricate plans for months.  Some have even been known to abstain from alcohol.  I've tried that route.  I tried to channel my inner-OCD.  I thought it was a necessity, even though it removed some of the fun of running.  it took awhile, but I finally reached a place where I am comfortable with my ad hoc training plans.

Note- this is not a program designed to win races.  Generally, my goals for any race depends on distance.  In sub-marathon races, my goal is usually a top 20% finish.  In sub-100 mile ultras, my goal is to finish in the top 50%.  In 100s, my goal is to simply finish the race.

What are your training plans?  Do you follow a pre-designed program?  Do you design you own?  Or do you do what I do... just make it up as you go?

Workout of the Day... the advantages of barefoot running

Resiliency to injury is a major benefit to barefoot running.  Once you make a full transition and acclimate your body, you can tolerate some dramatic increases in mileage.  As I accelerate my workouts to prepare for Burning River in July, the ability to avoid injury is critical.  This is my workout routine for the week so far:

• Sunday- Rectifier 5K trail race (20:26, 2nd in AG, 10th overall)
• Monday- rest day
• Tuesday- Five mile trail run + 1 ski hill repeat
• Wednesday- Gym workout- 3 rounds of Crossfit-style "Fight Gone Bad" (1 minute each of burpees, air squats on Bosu Ball, one-handed clean and presses on Bosu, side planks, and walking lunges); Unnamed exercise Tabata; Ten 100 yard sprints; 7 mile trail run
• Today- Workout with Pete Kemme- 400 meters of 20lb. medicine ball throws; 4 sets of 12 burpees, 24 pushups, 36 air squats, and a 400 meter run; and a pushup Tabata.  I did have a hill repeat workout planned, but that may give way to a trip to the bar with Shelly, Mark, and Jesse.  We'll see.

It's turning out to be a pretty good week so far!

Burning River 100 Mile Training: a work in progress

Six weeks.  That's all I have left before Burning River.  Would I ready if the race were today?  Probably not.  In years' past, my 100 mile training went like this:

• 2008- too few miles, too much Crossfit and Crossfit Endurance.
• 2009- Too many long runs, cross-training was perfect, not enough speed work.

So far this year, I maintained a decent endurance base throughout the winter.  Speed work is okay... I managed a 20:30 or so 5k on trails this last weekend.  About a month ago, I ran about 54 miles in a 12 hour race. Since the 12 hour, I've run an 18 miler and a 30 miler.  I just started heavy weight training this week.  I'm doing some tempo run on trails and hill repeats tomorrow.  I'd like to squeeze in one very long run and another back-to-back.  We'll see.

I'm doing the equivalent of cramming for an exam... trying to shoehorn as much training into the next month.  Will it work out?  I'm confident I'll be fine, but I doubt I'll be flirting with a sub-24 finish. :-)

Ultramarathons and Barefoot Running... the Contradictions

I'm torn. I exist in two very different worlds.  Those worlds are crashing together this morning.

I'm preparing to head out for the second of my back-to-back long runs.  I ran 21 miles yesterday.  I'm planning another 20+ mile run today.  So far this year, I've only managed on other 20 mile run.  The next longest run was about 12 miles. 

As a barefoot runner, I am constantly preaching about the need to exercise patience and restraint.  The best way to avoid injury is to be aware of the signals your body sends.  At the slightest twinge, tweak, or strain, you should stop.  Take a day or two off.  Assess the problem.  Be smart.

As an ultrarunner, I am conditioned to push through pain.  I practice the finely-honed skills of dissociation and acceptance.  Pain becomes a reliable friend that hitches a ride towards the end of the long runs.  It's part of the game.  It is what makes the game fun.  

Therein lies the incongruity.  Yesterday's run wasn't bad, but I did have a few issues.  There was a sharp pain in my left lower leg.  There were a few early signs of mild "top of the foot pain" in my right foot.  My soles are still sensitive.  I'm tired.  I'm physically fatigued.  My barefoot runner persona tells me to rest; you need to exercise some restraint.  My ultrarunner persona tells me to run; you're finally pushing the envelope.  This is how you prepare.

Of course the ultrarunner persona always wins.  Luckily I have enough experience to know when the pain is serious.  I also know what it takes to train your body for the long races.  I know bitter taste of regret and longing when you're sidelined with injury.  I also know the painfully humbling emotions that come from failing to reach your goals because you are under-trained.

Knowing what type of pain is adaptive and what pain is injurious is critical.  Every training run has two possible outcomes: you will become a better runner OR get hurt and be sidelined for a period of time.  Creeping as close to that line as possible is the key to reaching your goals.

This morning I'll be taking my first steps toward those goals.

Pre-run Meal... Why Ultramarathon Training Rocks

Sometimes people ask why I run ultras.  I'm planning a 20 mile training run today.  This is the pre-run meal.

:-)