2013 Janurary Training Recap

January Training



Wisconsin Winter Run Training!



I got back into specific race training after taking much of October through December running when I felt like it, taking random classes at the YMCA, visiting my PT, and just having fun outside with my family.  I also spent a lot of time working on stretching, functional strength, and overall power.  I decided to experiment a little with this block of race training.  After focusing mostly on long semi-fast runs last year I began to feel as though I had hit a mental and physical plateau.  Last year the only real power/threshold work I did was on the hills, and even that was well below my max effort.  Taking into account how I felt in my last race of 2012, like I had no speed or power left for the up hills at the end, I am focusing on an aggressive marathon type training plan.

What follows is the basic plan of a typical week.

Monday           AM - Progressive Tempo Run (sub race pace)

                        PM – Swim/Bike (20 min) followed by strength training

Tuesday           AM – Easy run

Wednesday     AM – Hills/Interval sets (sub race pace)

                        PM – Swim/Bike (20 min) followed by strength training

Thursday         AM – Easy run

Friday              AM – Med Distance (Race Pace) Run

Saturday          AM – Long (Easy) Run with last few miles at race pace

Sunday            OFF

Every night I also have been diligent about foam rolling and active isolation stretching utilizing a strap to try to keep the inflammation in my legs in check.

The first few weeks were a little rough ramping back up to speed, but by the third week I noticed that I was sleeping deeper and was less sore following hard workouts, all signs that my body is adapting to the renewed training load and recovering more quickly.  One of the things I have adapted to ultra running is the lengths of the back to back runs on Friday & Saturday.  I feel these runs on fatigued legs as well as the speed work earlier in the week will attack both ends of the ultra equation.  I plan on utilizing this basic strategy up until the Mad City 50K in April.

Post holiday I also slowly adjusted my diet back to being slightly more ketogenic (Fat burning).  This coupled with the increased training load has helped convert some of the fat from the holidays back into lean muscle.  As an example of being more fat adapted is that I can go for my Friday (medium distance race pace) and Saturday (easy long with final few at race pace) runs with a VESPA and a little water.  As my Saturday long runs get longer I will begin to experiment with some different fuels to try to simplify my already easy race nutrition strategy.

To gauge my fitness I jumped into an indoor 5K, the Indoor Icebreaker (Race Report).  The race was hard both mentally (11 Laps) and physically (1^st race effort since September).  That being said I was very pleased with my result; I came in 4^th overall and 1^st in my age group. 

TOTALS

RUN               175.1 Miles  23:48:49

BIKE              15.5   Miles

SWIM            5        Miles

Race

Indoor Icebreaker 5K

19:06 4^th Overall 1^st Age Group

2103 Indoor Ice Breaker 5K Race Report

Round and Round The Petit I Go!

A short race report for a short race.

Like last year I decided to jumpstart my 2013 training by entering the Icebreaker Indoor 5k.  I am lucky the venue where this race takes place is less than 2 minutes from my house, so it’s convenient.  That being said indoor track was never my forte.  So I planned to show up a little early, run a good warm up, and then get ready to hurt!  Well I showed up 10 minutes before the start (kiddo issues), so best laid plans and all that right.  I quickly warmed up by pinning on my bib and throwing on a stocking cap, well I felt warm!

I walked to the start line where I was promptly ridiculed for my mangy, duct taped trail shoes and dirty bandana.  Oh well, guess the start of an indoor 5k, with track people, is a little different than a trail ultra. The gun went off and so did I.  I ran comfortably in 6^th place for a few laps then decided to pick up the pace.  I moved up the field till there were 2 laps to go.  A good and bad thing happened here, they announce how many laps you have left.  A good thing for me I was starting to hurt so I only had 2 laps to suffer, bad because I now knew that 3^rd place was out of reach, but good because I learned that 5^th place was almost 45 seconds behind me.  So I let off the gas a bit in the final 2 laps.  I was able to finish in 4^th and win my age group. (I didn’t learn that till the next day!)

This is a fun race series, they do a 5K, ½ marathon, and full marathon (90+ laps).  Speaking of the marathon it was crushed by another runner from my trail running group, Zach Bitter, with a screaming 2:31 CR. (His race report).  If you are looking for a fun early season run (really early) you can’t get better than an environmentally controlled race.

RACE RESULTS

(Race photo 1 & 2)

Indoor Icebreaker 5K

19:06 4^th Overall 1^st Age Group

Recipe - Vegetarian/Vegan Slow Cooker Chili

Vegetarian/Vegan Slow Cooker Chili

Skillet

1 Can   Garbanzo Beans Drained

1 C       Green Pepper

2                     Chopped Garlic Cloves

½ C      Chopped Red Onion

½ Tsp   Chili Powder (optional)

½         Chili Spice Packet

1 Tsp    Oregano

1 Tsp    Cumin

1 Tsp    Black Pepper

½ Tsp   Cinnamon

½ C      Water

Slow Cooker

1 Can    Tomato Sauce (8oz)

1 Can    Diced Tomato’s (14.5oz)

1 Can    Diced Tomato with Green Chile (14.5oz) (Drain Juice off)

1 Can    Black Beans Drained

1 Can    Corn Drained

1 C       Sliced Mushrooms

½         Chili Spice Packet

2 Tsp    Oregano

2 Tsp    Cumin

½ Tsp   Black Pepper

½ Tsp   Cinnamon

2 Tbsp  Brown Sugar

Skillet

In dish mix all seasonings for sauce.  In large skillet sauté pepper, garlic, and onion with 1/4 of the seasoning mix till soft and slightly browned.  Add in beans and 1/4  of seasoning, then add in water rest of seasoning mix and cook till water is cooked off.

Slow Cooker

Combine all ingredients in the slow cooker column, the rest of the spices, and the skillet column.  Stir it all well and turn it on low for 4-6 hours, continue checking, add water or spices to desired consistency and taste.

Recipe - Slow Cooker Bison or Venison Chili

Slow Cooker Bison or Vension Chili

Skillet

2 lb       Ground Bison or Venison 

1 C       Green Pepper

2                     Chopped Garlic Cloves

½ C      Chopped Red Onion

½ Tsp   Chili Powder (optional)

½         Chili Spice Packet

1 Tsp    Oregano

1 Tsp    Cumin

1 Tsp    Black Pepper

½ Tsp   Cinnamon

½ C      Water

Slow Cooker

1 Can    Tomato Sauce (8oz)

1 Can    Diced Tomato’s (14.5oz)

1 Can    Diced Tomato with Green Chile (14.5oz) (Drain Juice off)

1 Can    Black Beans Drained

1 Can    Corn Drained

1 C       Sliced Mushrooms

½         Chili Spice Packet

2 Tsp    Oregano

2 Tsp    Cumin

½ Tsp   Black Pepper

½ Tsp   Cinnamon

2 Tbsp  Brown Sugar

Skillet

In dish mix all seasonings for sauce.  In large skillet saute bison or venison till 3/4 done.  Sauté pepper, garlic, and onion with 1/4 of the seasoning mix till soft and slightly browned.  Add in cooked meat and then add in water rest of seasoning mix and cook till water is cooked off.

Slow Cooker

Combine all ingredients in the slow cooker column, the rest of the spices, and the skillet column.  Stir it all well and turn it on low for 4-6 hours, continue checking, add water or spices to desired consistency and taste.

Recipe - Slow Cooker Chicken Chili

Slow Cooker Chicken Chili

Skillet

2 lb       Diced or Chopped Chicken Breast

1 C       Green Pepper

2                     Chopped Garlic Cloves

½ C      Chopped Red Onion

½ Tsp   Chili Powder (optional)

½         Chili Spice Packet

1 Tsp    Oregano

1 Tsp    Cumin

1 Tsp    Black Pepper

½ Tsp   Cinnamon

½ C      Water

Slow Cooker

1 Can    Tomato Sauce (8oz)

1 Can    Diced Tomato’s (14.5oz)

1 Can    Diced Tomato with Green Chile (14.5oz) (Drain Juice off)

1 Can    Black Beans Drained

1 Can    Corn Drained

1 C       Sliced Mushrooms

½         Chili Spice Packet

2 Tsp    Oregano

2 Tsp    Cumin

½ Tsp   Black Pepper

½ Tsp   Cinnamon

2 Tbsp  Brown Sugar

Skillet

In dish mix all seasonings for sauce.  In large skillet cook chicken till 3/4 done.  Sauté pepper, garlic, and onion with 1/4 of the seasoning mix till soft and slightly browned.  Add in cooked chicken and then add in water rest of seasoning mix and cook till water is cooked off.

Slow Cooker

Combine all ingredients in the slow cooker column, the rest of the spices, and the skillet column.  Stir it all well and turn it on low for 4-6 hours, continue checking, add water or spices to desired consistency and taste.

Recipe - Quinoa Pilaf

Quinoa Pilaf

4 C       Quinoa (Cooked)

1 C       Cashews/Chopped Almonds/Chopped Walnuts

1 C       Diced Red Pepper

2 Tbsp Italian Seasoning

Pepper to taste

1 Tbsp Olive oil

3                     Cloves garlic

½ C      Chopped Red Onion

1 Tsp    Cumin

1 Tsp    Coriander

¾ C      Raisins/Dates

1                     Large Carrot cut into small match sticks

1 ½ C   Diced Spinach or Kale

¼ C      Water

4 Tbsp Soy Sauce

3 Tbsp Brown rice vinegar

1 Tbsp Ground Ginger

1 Tbsp Honey

Cook the Quinoa according to directions, ensuring you have at least 4 full cups of cooked quinoa.

Sauté the garlic and onion in the olive oil, until golden and soft.  Add the cumin and coriander and stir.  Add in the raisins, carrot, spinach or kale, and water, stir well.  Cover, reduce heat to low, and simmer for 3-5 minutes, till most of the liquid is gone.  Then remove from heat.

Create sauce mixture by combining the soy sauce, vinegar, ginger, & honey, stir well.

In a large bowl, combine the sauté mixture with the quinoa, red pepper, nuts, Italian seasoning, and stir well.  Add in the sauce mixture and stir well.  Add pepper and extra soy sauce to taste.  Serve either cold or warm!

2012 In the Rearview, “Fast” Forward To 2013

It is that time of year when everyone begins to review the past year.  We spend this time embracing the bright spots and attempting to learn from the mistakes.  First I need to thank my family for being apart of this journey, you are my inspiration. Second I want to thank my two sponsors Performance Running Outfitters and VESPA for all of the support and advice you gave me, it is because of you that 2012 was so successful.  For me this past year can be summed up with two words “training consistency”.  My goal coming into 2012 was to add to my trail ultra distance experience, and do it in an injury free manner.  I guessed the best way to accomplish this was to run slower in the beginning and then gradually increase my total running mileage.  Now this may seem very elementary but seeing that in 2011 I went directly from 5 mile races to a 50 mile trail race, I figured basic volume training was in order.  This past winter was pretty mild so my longer tempo and long runs were all done outside on the trails.  This had a 2 fold benefit; first as I was running on trails and not roads I went slower, and second there are always hills on trails.  Because I was running slower and up hill, I was staying injury free while adding leg strength.  I was able to race almost the entire season without injury. 

During 2012 I made a dramatic shift in my diet and race day nutrition strategy.  I began to realize the diet I relied on for racing 5k’s and short events was a hindrance in longer events and was not as healthy as I would have liked.  With a lot of research as well as trial and error I slowly began to add in more healthy fats to my diet and lower my protein and carb intake.  I took this one step further by eliminating gluten from my diet as well.  During this process I had the privilege of speaking with Peter Defty of VESPA, and the pleasure of becoming one of their sponsored athletes.  VESPA coupled with my changed diet of 60%+ fats, 25% lean protein, and 15% carbs, allowed me to not only race faster with more sustained energy, but also quickened the recovery time I needed after races and hard workouts.

All in all I consider 2012 to be a huge success in terms of racing results, I had 2 top 5 finishes and an age group win in my two 5k’s, an age group win in a trail ½ marathon, a top 15 finish and PR in my first trail 50K, and a 2 hour PR in my second trail 50 miler.  Along the way I met many fantastic people who also happen to be great runners.  I learned so much from all of them and I eagerly look forward to applying it to my training for 2013!

Speaking of 2013, just like everyone I have begun to review my race schedule for the 1^st 6 months.  I am going to take a different approach to training this year.  In 2012 I was concerned with volume and consistency; I would like to make 2013 the year of speed.  I plan on structuring my weekly routine to include many of the following workouts; intervals done on the track or as fartleks (5:00-6:00 depend on distance or time) on the road, race paced runs (6:45-6:50ish), sub race pace tempo runs (6:30-6:45ish), active stretching, and functional strength/plyometric training.  The increase in the amount of time I will be running fast will require me to truly take my easy runs easy.  Although a new approach for me, this is not revolutionary in terms of training methodology.  Two great runners I have had the pleasure of running with or meeting after races have written articles recently regarding their similar approaches to training for 2013 (Zach Bitter & Eric Senseman) while another prolific racer adopts this as his normal training cycle (Ian Sharman). 

My current plan is to race a 5k in early spring then a ½ marathon as a longer training run all in preparation for the Mad City 50K.  Both of the runners I mentioned earlier Zach & Eric, plan on being there as well.  Zach is going to take a crack at the 100K championship race, while I am going to do my best to keep Eric in my sights in the 50K.  My plan is to then recover by hiking a lot of hills for 3 weeks and take the speed from the 50K into the Ice Age 50 Mile.  I am excited to give this new routine a crack.

As always in my monthly training recaps I will detail several of the key speedier workouts I am completing as well as if they are helping or not.  Also going forward I plan on compiling several detailed posts related to my diet both during the week and pre-race.  I look forward to seeing you all outside!

2012 Racing Totals
100+ miles raced in a little over 15 hours with a total elevation gain of 10,000+ ft.