AUGUST 2012 Training Recap

AUGUST Training Recap

This month I focused on building speed into my training as well as consistently running back to back long runs, for the upcoming North Face 50K in Sep.  I began the month by shifting my first two runs of the week to be a sub race pace tempo run and an interval workout.  I was running my tempo runs near a 7:00 pace, and the 800 intervals were being run near a 2:40 pace.  These runs were completed Monday and Wednesday.  On Tuesday I was swimming an interval set in the AM and biking hills in the pm.  On Thursday I would do a tempo swim for 1.5 miles.  Then on Friday I was doing a 3 hour long run a little above 50K pace, and then on Saturday AM I would run for 1-2 hours easy.  This training schedule seemed to allow me to get in quality work and some distance as well. 

At the end of the month one of the members of my trail running group, Lapham Peak Trail Runners, celebrated his 50^th birthday by running a 50K fat ass, at Lapham Peak State park.  He consistently podiums in ultras so, as a test, I decided to run with him.  I was planning on running 3 of the 5 loops about 17.5 miles.  I did this, but near the end of the run my right knee really started to hurt.  The pain did not go away with ice or rest in the following few days, so I made an appointment for some chiropractic and ART (Active release Therapy) work.  The ART was good, but as usual the chiropractor worked his magic and within a few days the pain was receding. 

During my long runs I was really able to dial in my use of VESPA and race nutrition, to the point where I would take 1 VESPA JR 45 min before the run and another at the 2 hour mark, and only take 1 or 2 gels for the entire run.  I feel as ready for this 50K as I can with the fact that I could not descend stairs a few days before.  Stay tuned for a post related to my diet, VESPA, and some of the things I changed to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!  Also for the race report from The North Face Endurance Challenge 50K.

TOTALS

Run     182.9 miles      27:14:01 hours

Swim   11 miles

Bike     77 miles

2012 Dances With Dirt Trail 1/2 Marathon Race Report

This was a race I had been looking forward to for the last 12 months.  I ran the ½ marathon last year as a fun run coming back from two injuries.  With a time of 2:30ish last year I knew had a serious ax to grind with this race.  The Dances with Dirt Devils Lake course is described as being tough with some crazy stupid sections thrown in.  It resembles a Q with a 3 mile single track, followed by a 7 mile loop, and finishing with the same 3 miles.  What makes the course so awesome is that the first 3 miles are all climbing.  Odd for Wisconsin you say, well not when you consider the western half of WI is filled with bluffs overlooking the Mississippi River or other large lakes, such as Devil’s Lake.  Once you complete the first 3 miles of climbing you enter the looped 7 miles of the course, there is a little more climbing in the first mile, then some actual scrambling up the side of a bluff, to get to the top for the amazing views.  This is followed by a gradual descent back to the original 3 miles.  This final 3 miles is now a screaming fast plunge filled with rocks and roots, buckle up because it’s a fun ride down.

I rode to this race with another Zach, this time Zach Otto, not Zach Bitter.  We got there a bit early to meet his brother in law Mark, who had flown in from Oregon to check out what Wisconsinites call crazy trails.  While he was regaling us with stories of running with Hal Koerner and Jenn Shelton (she chicked him in his last marathon), I saw my friend Dave.  Now Dave was supposed to be running the 50K, but he had separated his shoulder 4 days before, so following his doctor’s advice that he rest and not run the 50K he was running the ½, sounds acceptable to me.  I decided I was going to try and perfect racing with VESPA during this race.  After eating a breakfast of moderate protein, high fat, and a little carbs (fruit), I drank nothing but water for 3 hours prior to the start of the race.  45 minutes before the gun I took a VESPA JR and 1 S Cap.  I stuck a gel in my shorts and 1 in my handheld as backup. 

Pretty soon it was go time, we lined up, and I took a spot a little off the front. Mark however took a spot right on the line guess that’s what running with Jenn will do for your confidence.  Off I went with the front 30-40 people, there were over 300 in the race, so I could get onto the single track climb with out a ton of walkers in front of me.  Well that was the plan, but that pace at which the group was running was way faster than this ultra runner is used to 1 mile into a race.  But we hit the single track and I started to climb.  Still going at a ridiculous pace, because I was leading my little train, I actually began to pass people a little over 1 mile into the climb.  This went on for the rest of the way to the loop.  Once we hit the loop I fell in behind two College CC runners and realized, to their horror as well as mine, the loop was reversed this year so instead of a 2 mile climb and 5 mile gradual decent we would be climbing for the next 5 miles.  Holy cow time to pack a lunch this just got fun!  Well I pushed through the climb, managing to only body surf the trail once.  Once we hit the bluff and its grand vista, I slowed my pace so I could enjoy the view without falling off the edge.  To my surprise there was the individual I thought was leading the race performing yoga poses out on a rock, guess the view was too much for him!  On with racing, a quick scramble on all fours down the bluff and I was back at the 3 mile monster decent.  Yee haw time to let my HOKA’s fly, and fly they did.  I managed to pass no less than 8 people in the first mile.  I came screaming down the hill to the finish with a sub 2 hour time.  Shortly after crossing the finish line I was told I placed in my age group, guess getting older has its benefits.  For my award I got a sweet mini, indestructible, flashlight, and as much craft beer from the tappers as I could drink.  I settled in and eagerly awaited the finish of all of my friends and fellow Lapham Peak Trail Runners who were attempting all of the distances. 

My testing of VESPA was awesome I took only 1 VESPA, water, 1 S cap and 2 gels over the 1:50 it took me to finish.  My energy never waivered, even though I was way above threshold for most of the race.  My energy levels combined with my HOKA’s ability to absorb the punishing descents allowed me to fly past my competition in the final miles. The RD’s promised that the course would be tougher and it was.  I would highly recommend this race series to anyone!  The course is tough, they have multiple distance options, the views are awe inspiring, competition fierce, you can camp at the start finish, and the after party is conducted in true UTLRA fashion.



Tom Schiessl, Me, and Melinda Pedersen at the finish, up next where's the beer!

 Thanks as always to my sponsors Performance Running Outfitters and VESPA you make exceeding racing potential a pure joy!

Gear Used
Shirt - Sugoi PRO Race Team Jersey - Performance Running Ooutfitters PRO
Shorts - The North Face Better than Naked Split - PRO
Shoes - Hoka One One Stinson Evo B Trail - iRunFar.com
Calf Sleeves - CEP - PRO
Handheld Nathan bottle - PRO
VESPA - VESPA
Suceed Caps - PRO
Gels - PRO

July 2012 - Training Recap

JULY Training Recap

This month I had a trail ½ marathon race to compete in.  I had run the Dances with Dirt at Devils Lake in 2011, as a training run and I had an idea to actually race it this year.  Well the recovery running carried over from June into July so in an attempt to get ready for racing, I spent my runs power hiking the tower hill trail at Lapham Peak and running down as fast as possible.  During the race I could tell how my lack of fast run training had affected my performance, I was able to only really run 50% of the up hills while I power hiked the other 50%.  This was a real problem as they reversed the course direction this year, so the amount of climbing doubled.  Luckily with the downhill practice I had I was able to smash the downs and catch a lot of individuals who passed me on the ups.  This was the second race I have worn my Hoka Stinson Evo B’s and they performed brilliantly.  It was also the third race I used VESPA to enhance my ability to utilize fat as a fuel and again I set a PR and grabbed a podium spot in my age group.  Stay tuned for a post related to my diet, VESPA,  and some of the things I changed to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!



DWD 2012 Finish
(L-R Tom Schiessl, Nick Wied, Melinda Pedersen)



TOTALS

Run     133.3   19:25:42

Swim   7.4

Bike     63.3

Race Results

Dances With Dirt-Devils Lake Trail ½ Marathon

1:55:04  34/495 Overall 4/41 Age Group (30-34)

June 2012 Training Recap

JUNE Training Recap

This was a different month; it was time for recovery from my A race, the Ice Age Trail 50 mile, in May.  I shortened this recovery by jumping into the Kettle 100 Mile Trail Endurance Run by pacing Logan Polfuss in his attempt at completing the run.  Initially I had considered entering the night fun run (38 miles), which is part of the Kettle course; physically I was fine I did not however feel mentally recovered from Ice Age so I was not really mentally ready for racing an ultra distance.  Anyone who participates in endurance sports knows that the mental aspect of racing is just as important as the physical.  If you compare my May training run totals to June you will see that even though I ran less volume (miles) I spent more time on my feet, the reason for this was that instead of running I took two weeks and went hiking just spending time on the trails reconnecting with nature.  I also spent more time biking.  I am a big believer in rest both physically and mentally and will write abut this in the future!  Also Stay tuned for a post related to my diet and some of the things I changed to include more fat and eliminate carbs, to increase my fat burning efficiency!

TOTALS

Run     126.7   23:45:02

Swim   6.1

Bike     126

Race Results

Kettle 100 Mile Trail Endurance Run

(Paced) Logan Polfuss – 26:46:05 (54/118)

Gear Review - Mizuno Wave Ronin 4

Recently I was contacted by the Mizuno rep, Matthew Baum, here in the Chicago region to participate in a new running program they started called the Mezamashii Running Project.  A quick explanation of the project is that Mizuno was looking for a way to test their current shoes, future models, and spread the passion of running.  As a part of the Mezamashii project I was allowed to choose a pair of Mizuno’s to run in.  I chose the Mizuno Wave Ronin 4, what follows is my review of the Ronin 4, as well as the schedule for the Summer Sizzler Mizuno 5K events where you can try current and future models.  The first race is June 28 and there will be 3 more, please see the end of this review for the details!



Mizuno Wave Ronin 4



The Mizuno Wave Ronin 4 is Mizuno's neutral racing flat (they also offer the ultralight 3.9oz Wave Universe 4, but the Ronin is their more versatile neutral flat). The Ronin weighs in at 7.0oz for a men's size 9 and 6.0oz for a women's size 8. It has a stack height of 25/15, giving it a drop of 10mm. Running Warehouse describes the Ronin as such:

The Wave Ronin 4 is a minimum feature, minimum neutral shoe deigned for speedwork or racing. It is built with a semi-curved shape.

CUSHIONING

• Mizuno Wave consists of an elastic, thermal plastic wave running from the heel to the midfoot, creating an incredibly springy and well-cushioned ride.

MIDSOLE

• AP+ is Mizuno's top of the line full length midsole copolymer material for a lighter, more resilient ride.
• Smooth Ride is a gender specific network of grooves that minimizes the rapid acceleration and deceleration of the foot to create a smooth heel to toe ride.

UPPER

• AIRmesh covers the entire upper and provides breathability to keep the foot cool.
• Standard Sockliner provides underfoot comfort.
• Dynamotion Fit creates optimal fit with stretch material in the forefoot and a collar construction that prevents the heel collar from buckling under load.

OUTSOLE

• Flex Controllers placed in high flex areas on the outsole act as miniature wave plates for increased flexibility and reduced weight.
• X10 located in the heel and forefoot is made of durable carbon rubber for enhanced traction.
• G3 Sole is a lightweight rubber dot pattern in the forefoot for increased grip and flexibility.

The Ronin is a highly responsive shoe with very firm cushioning. The Wave plate is pretty shallow, and seems to do more with aiding the transition onto your toes, if you heel strike, than providing much in the way of cushion. There's not a lot of forgiveness, but I don't expect much forgiveness in a racing flat.  In general, if someone wants a lightweight shoe to race in with some forgiveness, I'd recommend they try a performance trainer. This very minimal firm cushioning makes the Ronin feels fast as there is no extra cushioning to slow you down. You get a fair amount of ground feel if that concerns you.

The ride of the Ronin is super smooth. This holds true whether you're forefoot striking or midfoot striking.  Probably not forgiving enough for a heavy heel striker, but it's a racing flat, so I kind of doubt you're going to be smacking the ground hard if you're running fast enough to warrant a racing flat. The transition is fast and smooth, this means that you probably don't want to just jump into wearing the Ronin unless you want your calves to hurt, or you already run in low drop shoes. Make sure you wear them for some speed work before you decide to race in them. Additionally, they're a very light shoe, which aids in their feeling fast.

The Ronin has a pretty good amount of flexibility to it, as you'd expect from a shoe with a thin midsole, but its forefoot is still stiff enough that it makes for a fast toe-off. That probably sounds like I'm contradicting myself, but it's almost like the shoe flexes, and then quickly snaps back for toe-off, which definitely helps the shoe to feel fast. Interestingly, the most anterior flex groove (which is positioned where your toes flex) is very flexible, but the flex groove further back in the midfoot has Mizuno's Flex Controllers over it, and it doesn't really flex there. Instead, it flexes just behind the Flex Controllers. This characteristic didn't really impact the ride of the shoe at all.  Lateral flexibility is about what I would expect for a racing flat. Surprisingly, the Wave plate is thin enough that it flexes and doesn't make the Ronin a lateral board,

The Ronin has a fairly firm heel counter that provides a small amount of rear foot support. Other than the heel counter, there's not a lot of support to the Ronin. There's a little bit of arch support, but nothing significant at all. The Wave plate provides a little bit of structure, but since it's flexible, you're not getting much there either. However, since it is built off a firm base, it also shouldn't exaggerate any existing over pronation as the Ronin is built off of a semi-curved last. This is definitely a shoe for the neutral, biomechanically efficient runner, though the fact that the last is semi-curved rather than extremely curved may make it appropriate for the very mild over pronator for short races.

The upper of the Ronin is minimal. It breathes well, and the fit is sock-like. The fit through the midfoot is great, and the toe box is average.  As a forefoot/midfoot striker my toes splay out and there were 1 or 2 spots where the tongue rubbed across the tops of my toes. It's very comfortable sockless when walking.  The tongue is a little weird and I have to play around with it to get it centered right, but once I get it adjusted, it's comfortable and padded enough that the laces don't dig into my instep.

Regarding durability the Ronin uses the same hard carbon in the sole that several racing flats use, so I would assume the outsole will last for a while, and there's not much cushioning to compress and degrade. However, they are still a racing flat with a very minimal and light upper, and often times the uppers on my racing flats do not last quite as many miles.

Other things to note: there is a shallow groove in the heel of the sole that rocks, snow and mud will get lodged in, but it's not nearly as deep as the groove on other Mizuno models, and I've only had it happen once or twice.

The Ronin is a solid racing flat that I would not hesitate to wear for any road race distance up to 50K, and even well groomed trail races. It's responsive, smooth, and low-slung, like other racing flats. It's also versatile enough that I've worn it off pavement on well groomed trails. I would recommend it for the neutral, biomechanically efficient runner looking for a fast-feeling racing flat for speed work and longer races, and perhaps even the slightly less efficient runner who wants a short-distance racing flat.  My only complaint with the shoe is that I'm not a fan of the Mizuno horseshoe shaped heel, because I prefer to run off road and it collects debris.  My current shoes of choice are the New Balance 110 (0-50K trail 4mm drop), Montrail Rogue Racer (any distance road or trail 10mm drop), and Hoka One One Stinson B Evo (Trail or Road any distance 4mm drop).

The Mizuno Wave Ronin 4 retails for $104 and is available at Performance Running Outfitters and on Mizuno's Website. I have found that they run true to size, and I received the same size that I wear in Montrail, New balance, and Hoka.

Full disclosure: I received the Ronin free of charge, as part of the Mizuno Mezamashii Running Project in exchange for a review. The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Mizuno or anyone else.  They did not request a favorable review nor was one promised.

Stay tuned for more updates regarding this shoe, the Mezamashii Running Project, as well as Summer Sizzler Mizuno 5K run series!

Summer Sizzler Mizuno 5K Series Details:

When

Thu, June 28, 6:00pm – 7:30pm

Thu, July 26, 6:00pm – 7:30pm

Thu, August 30, 6:00pm – 7:30pm

Thu, September 27, 6:00pm – 7:30pm

Where

Performance Running Outfitters, map)

4401 N Oakland Ave, Shorewood WI 53211

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Description
Join Performance Running Outfitters, Mizuno, and Three Lions Pub for our first annual "Summer Sizzler Fun Run Series!" On the last Thursday of each month this summer join us for a 5k fun run through the Shorewood neighborhood. After the run we'll head over to Three Lions Pub for food and beverages. Three Lions Pub will be offering specials on food and beverages that night! Performance Running Outfitters and Mizuno will be offering 10% off specials on all shoes and apparel during Summer Sizzler Fun Run Series nights. On various nights Mizuno will be bringing test shoes to try out during the runs as well! You can also receive: Participants who take part in 2 out of 4 Summer Sizzler Fun Run Series nights will receive a custom Mizuno wicking t-shirt. Run Starts - at 6pm sharp from PRO - Shorewood!
2012 Summer Sizzler Fun Run Series Dates: 6/28, 7/26, 8/30, 9/27 Any questions call 414-332-2786

Afternoon Post Workout Recovery Meals

I often get asked what I eat following workouts over the lunch hour.  Keeping in mind that what you eat needs to be easy to carry and consume as you will most likely be eating at your desk, I choose the following.  A beet juice recovery drink and a protein enhanced fruit smoothie.  What follows are the recipes for each.

Beet Juice Recovery Drink Recipe

Protein Enhanced Fruit Smoothie Recipe

You probably wonder why I choose beet juice over a simple V8, and why I mix it with almond milk.  Beet juice has many benefits and here are few examples which were researched in scientific studies.

1.       Beet juice for lower blood pressure.

Drinking just over two cups of beet juice daily may help keep your blood pressure in check, according to a 2008 study. The study's authors suggest that nitrate—a nutrient found in green, leafy vegetables in addition to beets—may be responsible for beet juice's blood-pressure-lowering effects.

2.       Beet juice for better stamina

In a small study published in 2009, scientists discovered that drinking beet juice may boost exercise stamina.

The researchers also observed that study members had lower resting blood pressure after drinking beet juice.

3.       Beet juice to fight inflammation

Beet juice may benefit obese people by curbing inflammation (a risk factor for cardiovascular disease, type 2 diabetes, and cancer), according to a study published in 2009. The study also showed that beet juice may fight free radicals (chemical by-products known to damage DNA).

The reason I mix it with almond and coconut milk is to raise the fat content without increasing the carb load in the drink.  I choose a higher fat content and lower carb load is that I have trained my body to utilize fats during exercise, and generally eat a high fat, moderate protein, low carb ketogenic diet. 

The second drink I will consume is a protein enhanced fruit smoothie.  This smoothie contains a mixture of fruit, almond & coconut milk, flax, cinnamon, and protein powder.  I utilize this drink for several reasons.  The first of these is that the protein powder aids quick muscle recovery.  The macronutrients from the fruit also aid in recovery and cell maintenance.  The flax and almond milk contain good fats which help with recovery and appetite satiation.

I hope you enjoy the recipes, as always feel free to comment here or email me at nmwied@hotmail.com with any questions you may have!

MAY Training Recap

This was a busy month, it was time for my A race the Ice Age Trail 50 mile!  Due to the race and recovery that followed my total running mileage decreased from April.  You can read about my race in my Ice Age recap.  My training going into Ice Age was consistent, and that coupled with the tweaks I have made to my diet and the use of VESPA allowed me to feel great during the race, PR, and recover by the next day which was a surprise.  Following Ice Age I ran for fun and power hiked some hilly trails.  I also took a much needed mental break from running.  I am a big believer in rest both physically and mentally and will write abut this in the future!

TOTALS

 Run     132.2   20:24:47

Swim   9.3

Bike     60

RACE RESULTS

Ice Age Trail 50 Mile Race

8:34:36 (PB)

46^th overall (350), 39^th Male, 8^th Age