New All Things Running Podcast for this week.

The perfect tools for road and trail intervals where you don’t know the exact distance i.e. 400 meters.  The Suunto t6c, with heart rate and foot pod are on the job.  Now all of the Mac people of the world (if you are PC you could already do this) can view their run data at Movescount.com

More on Movescount here: Movescount/Suunto Press release info.

The perfect set-up for road/trail intervals.

Many of you have asked for my race report from the LOL Lovell Canyon 50 miler-April 10th, 2010 at 7AM.

May contain adult language and lyrics.

Here it is…

Build up to a ton of weekly miles for weeks and weeks.  Then, put yourself in a huge world of hurt running 140+ miles a weeks for 4 weeks.  Run the well dry 4-5 times over a few weeks.  Pee blood at least once.  Freeze your sack off in so many ice baths you lost count, taper some but not a lot and show up race day on time to do a two mile warm-up while listening to Peaches and wait for the gun.

Meet Henry Rollins - He sings too

Race day eat 25 gels, take 13 Endurolytes and water.

Run your own race- Listening to more Peaches and Rollins run comfortable for 27 miles, put yourself on the rivet for 14 miles and turn yourself inside out for 9 miles.  Finish first!

Have a Ultragen recovery shake and put Zoot recovery compression socks on right away.  Eat your weight in pancakes.  Wear Zoot compression tights to bed and sleep well.

The End!

The clock said 6:47 I had just ran 44 hilly, windy miles and had to crank out another 6.24777 miles and it was all going to go away… NOT forgotten just going to go away.  Go away like a bad memory goes away with time.  Well… Its had time to go away (2 years of fixing myself) and this next 6 miles was the time to fucking bury this shit and more on!  So, 3 miles out and 3 back and the past two years of fractures, bad luck, stupidity and a body that just didn’t want to cooperate was done!  I promised myself that WHEN not IF this day arrived I would mentally (physically was already under control or I could not have gotten to the start line) let the bad mental shit go.  As I approached the finish line I could see my wife.

This is a good woman... My wife!

My wife who for the past 2 years, 1 day, 4hours and 33 minutes has put up with a husband who was broken, beaten up and down more then he was up.  She was used to putting up with me running 5,6 and 7 hour long runs and putting in 155 mile training weeks running – that… she was ALMOST okay with.  However, the crutches, MRI, bone scans, lab work, Doctors visits, my cane, my special (bad back) recliner, my bone stimulator, my rehab area that became a full blown gym in out living room, pain pills, the constipation from the pain pills and my constant bitching are another thing!  She is a G O O D woman.  I’ll say it again she is a good woman!  No amount of good shit I’ll do for her and to her will ever make up for the shit that girl went through with me for those two years.

As I got closer to the line she took a picture of me and all I could think about is see took a picture of me two years ago walking with a walker, bent over like I was 80 and looking like the pain was tearing the ass out of me – and it was… I had my first set of fractures then… three Sacral fractures.

The back that was once so broken I could not walk right.  Photo by Jayne Furman

I ran the last 6 miles with my shirt off… no problem!  I needed the vitamin D.  I found out I was deficient for vitamin D about a year into this whole mess.  Vitamin D deficiency causes bone density loss.  So more sun for me.  Not crazy nudist camp sun but I try and get a good dose of Vit D whenever I get the chance.  I crossed the line and took one second to take in what I had done.  What I had done was… Not win a 50 mile race.  Not run it in a decent time.  Not having beaten my competition.  But for one second I realized that I got myself back to right.  Back to the good of things.  Back to a “normal” spot – for me anyway.  As she came over to me to give me a hug I remembered the times she hugged me and it hurt because of my 2 pelvic stress fractures.  But not this hug this was damn good!  That was an awesome hug!  I’m so happy for her hug and It certainly did not hurt.  At this point I looked back down the road onto the race course and there was no one in sight.

I wore this thing for 6.75 weeks.

Just like the morning I broke my second metatarsal on the bridge in Washington DC.  No one was around.  I thought no one to help and I am not able to walk.  What the hell am I going to do now?  I hopped along until I got to the main road and then got a taxi to the hotel.  Not today, I thought, today I can walk normal, feel good and move like I was okay and I was.

At The Finish Line-Done!

Two years later, countless bike miles, hundreds of rehab hours, and pain… gone!  Replaced with a new body, a new athlete, new mindset and lots of smart and careful running.  I now refer to all of the “extra” work I do as PREHAB.  Work I do to prevent screwing myself up again.  More on that later, that is a separate blog post.

As we get ready to leave the race site.  I take one more look around to absorb what I have done and think… Next!!!

I went to the well on Saturday and Sunday… my plan was to run it dry on both days.

It started Saturday with a 30 mile run that contained the following workout component/goals.  Run 5K downhill at 6:55 pace/mile.  Negative split the second 15 miles.  Run 5K up the Horizon hill at a faster pace than 3 weeks ago.  Then run a 5K race at my boys school.  DONE!  DID IT! THE WELL IS EMPTY!

I then went to the well again on Sunday for a 20 mile progressive finish run or last half tempo run.  The main purpose here was to go deep in the shit for a few hours with the chance I might not come out quite right.  I started the run a bit flat and slow but quickly got my shit together and got moving enough to get a good thing going.  Brent B (who put me in the shit on the GV hill on the lat lap, that was awesome – thanks!) and I ended up running the last 10miles at a very fast sub 7:30 per mile pace.  Once again the well was dry.  I had not much left.  Okay, enough to make some dark chocolate, hemp, chia, walnut pancakes topped with agave and almond butter.

Dark chocolate, hemp, chia seed, pancakes!

So once again, a big deposit into the training bank-that I will withdraw on race day.  Now is the time to absorb this hard-ass training and get ready to hit it again on Tuesday for some turnover work or this may happen on Wednesday if I am not recovered by Tuesday.  Run on…

Trying to get some SUPER-COMPENSATION

The past three days have been rough (plus-9hours of running last weekend)… Tuesday 25 miles, Wednesday 22miles, Thursday 21 this AM, 5 more miles in the PM.  My race is just a few weeks away and this big deposits into the training bank will come flying back out as withdraws on race day. 

In the store, I am always asked about my training…  “How do you train for those ultras? Do you just go out and run a bunch of miles?”  Yes A N D No! I do workouts with a purpose just like all runners do (or should).  Tempo, speed, turnover, hills, fartlek, etc…  Real suffer fest stuff.  I put myself in the pain cave for hours, just like you.  

So just run a bunch of miles – No, not really.  A bunch of miles with a purpose and meaning – always.  Oh don’t forget the easy and recovery days… a blog on that in the next few days.  Right now I think I will cram in a quick 30miles on the bike before my afternoon run and more work on the computer.   I do have a 24 hour Duathlon in May planned!

I want to ride my bicycle...

More on the last few weeks of race build-up later – Eric

Zoot Recovery Tights

You just put out a massive effort or put in massive distance or both.

At the store (Red Rock Running Company) we are often asked this question… How do you recover?  Is In and Out Burger a good recovery method?  No!!!   However, a giant Recoverite or Ultragen recovery shake (available at Red Rock Running Company), a freezing cold ice bath are recommended!  Then you slip (more like cram) into a pair of Zoot Recovery Tights and a recovery top.  Then, for the next 4 + hours (minimum) you relax and recover.  I also recommend to all of the athletes I work with and write programs for that they sleep in these tights.  Sleeping in these compression tights give you a chance to keep them on longer and thus prolong the enhanced recovery process.

Compression Recovery Tights

These tights also serve another key recovery point.

Travel!  If you have ever finished a race and then sat in the car and drove a few hours only to find out when you hit a Starbucks half way home that you cannot walk your legs are for shit.  These tights will help with this significantly.  I can do a 3-5 hour run in Santa Monica, CA.  Then cram myself into the Zoot tights and then into a car and I am good to go when I hit Barstow for my afternoon coffee.  I can actually move almost like a normal person.  There is also an element of safety here as well.  Wearing these tights for long drives and air travel help with clots.

Zoot Compression LS Top

Wear the top?  Really?

I recommend that all of the triathletes that I work with that they wear the recovery top in addition to the tights.  For the obvious reason the swim but also for the low back bike wear and tear as well as the time in the aero bars and the tension this position adds to the shoulders and rhomboids.  Get the top and put it on.  You will be glad you did.

Nothing says DEAD SEXY like a pair of knee high socks

Dead Sexy Compression Socks

One final recovery tool.  This one can be deployed when tights and tops are not an option.  Like when you are in a hurry and headed to work and cannot have tights sticking out of your suit or uniform.  Compression socks are the daily recovery tool used by me no matter what.  If I put in a good effort or go over 14 miles in my daily runs (This happens 3-4 times a week) I wear these.  They come in black and white and really help with the damages created from our daily runs.  They are also a must if you will be on your feet long hours after your daily run.  One note:  Socks compared to compression calf sleeves.  Many that use compression and research is showing this also.  The socks are better for recovery than the sleeves.  Reason why… the sleeves act like a rubber band wrapped around your finger.  This is fine when exercising because the movement keeps the blood from getting “cut off” and circulating.

Leg compression sleeves=during activity.  Compression socks=recovery time but wearing them during is okay as well.

There you go.  One more way to feel better, get back out there faster and hit it hard again!

Laced Up And Ready To Go Run

We test all of the shoes that come into the store so we know how they “work.”  We test them on the treadmill with our HD video system, measure degrees of pronation, over/under pronation and run them through 5-6 other secret tests to determine what we really have on our shelves.  More important to you is the knowledge about the shoe so we can get/put you in the right shoe for you.

So when the Pearl Izumi (PI) Fuel showed up I was stoked.  I was excited about the shoe when I did the buying some 9 months ago and was waiting its arrival.  I grabbed a pair and headed to my shoe lab.

The facts…

• 10.2 ounces men’s size 10 (my test pair was a 11)
• Runs a tad small.  However , not everyone will notice this!
• Soft enough for a neutral runner
• Stable for slight to a bit more overpronation.  We can test this so you can be 100% sure at RRRC (stability provided by a medial side slice of Syncro Frame)
• Plenty of mid-sole under foot with SKYDEX in the strike zone and forefoot.  Mid-sole thicker than most shoes in this category.
• Mid foot wrap is the best I have felt in years from them
• Drop 25/12mm
• Arch height okay for medium to high arch foot
• Seamless (PI is the best at this) upper

The Treadmill Test

I normally overpronate 10-20 degrees.  This shoe held me to a comfortable and “normal” 7-10 degrees.  My slightly forward of normal initial impact zone was soft and quiet on the TRUE treadmill.  My mid-transition plant was made with the whole sole making contact with the surface and I left the ground over the first and second metatarsals (as normal).  Upon replay I measured the degrees of pronation and noted any (there was none) shoe upper sag of bagging.  This is a well fitting shoe.

The Road Test

I took the Fuels out for a quick 4 miler around Henderson and along the wash.  The first thing I noticed is that the shoe weighs only 10.2 ounces the second thing I noticed was that the shoe felt like a plush full on training shoe (Good thing, some lighter weight shoes can beat the crap out of you).  I placed orange duct tape on the bottom to see the exact wear pattern and as expected it was normal for me.  This is important because some shoes can be to controlling and some can let the foot flip and slide all over the place during the initial strike to toe off.  Other things to note but not exact or scientific.  This shoe felt fast and yet protective.  Downhills were comfortable.  Traction was solid and sure.

Final thoughts

This is a go to shoe for someone wanting a trainer that is flexible in the mid-foot forward.  Protective  from back to front.  Wants or need a lighter weight shoe.  Yes, this shoe is perfect for an everyday trainer for the right body type, efficiency style and training mode.  Please stop in  the store and we will help you take a look at the shoe and go over these considerations.  Finally, you can go long and fast in this shoe!  Pearl Izumi has another winner on the shelves AGAIN!

Light weight blown rubber, carbon and a very grippy out-sole

Medial side:  SYNCRO FRAME = Stability

Way flashy red laces, great mid-foot fit and vented toe box.

Visit Red Rock Running Company at 7350 W. Cheyenne. Las Vegas, Nevada 89129 for a shoe fitting and treadmill video test

MESO, MICRO, MACRO = Get fit. Get fast, Get Strong…. the smart way!

Periodization defined by an image

As promised I wanted to start posting some information on periodization, mesocycles and macrocycles. Some of my clients are familiar with these terms but if you are not here is a quick set up. I am getting ready to start a 3 week MESOCYCLE (3-4 weeks of training). My MESOCYCLE is filled with MICROCYCLES (5-7 days, mine are 7 days). These MESOCYCLES will fill my MACROCYCLE (Several Months, mine are 3 months usually ending with a race).

The workhorse of these cycles are not the MICROCYCLES that you might think but the MESOCYCLES. I find, by focusing on the week you can see small or big enough (depending on how you look at it) to feel in control but not far enough out to be overwhelmed by all of the work you have in front of you. Plus, this lets you obey rule #1 of exercise programing… plan in pencil, log it in pen! It also helps with E’s New Rules… (I am up to 12 so far, blog post on them TBD) One of my new rules is NEVER BE AFRAID OF CHANGING A WORKOUT BECAUSE OF RECOVERY RATES! When I am looking at my week I can easily make adjustments up or down based on my recovery or failure to achieve success with a workout. This my extreme workout friends is a key to your success. That is 3 sacral, 2 pelvic and 1 metatarsal FRACTURES talking. Listen when I tell you. Don’t want to listen to me? Fine! Kenny Rodgers said this way “you got to know when to hold em, know when to fold em, know when to walk away, and know when to run.”

The goal over any cycle is to increase intensity and duration of exercise.

So what the hell do you do with all of this meso-micro bullshit E?

Use the time in the cycle to build. Build your endurance. Build your speed. Build your strength. That is the beautiful thing about periodization, you can build whatever you want safely and intelligently. Enough said. Why? Most of us (Old me included) just grabbed some workout/training ideas threw them at the wall and waited to see what would stick=work! Sad part is… most of the the time it worked. However, a large part of the time it worked by happenstance not by science and purpose filled direction. When science is used with the drive and determination (the mind) of a skilled athlete… BAM! That’s where the magic happens. These cycles give you the ability to be simple, safe and smart! All at the same time. End result…. you come in to the event fit, healthy, and ready to kick some motherfucking ass!

Low tech is fine when it comes to big results!

What do I do to get started?

Grab a calendar, find a race, get some new shoes at RRRC (I have to promote that) and get to planning! Good Luck! And get your run on!

Now the New Year has settled in it’s time to start thinking about getting some specific fitness going. So today on my run I decided to sit down later today and write out what my specific “fitness” plans are. I will need to ignore my Wii Fit Age. As it seems to be filled with a fucking BS program. The same BS program that figures you BMI… total fuck shit data. Get a DEXA scan done and forget the toys! Come on get a grip people. This is a Wii, a toy.  The same toy that lets you play Tony Hawk!

I will post some of the basics here over the next few days without boring you with too much talk of mesocycles and macrocycles.

I'm feeling the need to get fit!

More on this… stayed tuned…