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Slowly Going Somewhere . . .

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Re: Slowly Going Somewhere . . .

Post  charles.moman on Sat Nov 30, 2013 7:10 pm

I was lazy this week - though I did do several of my workout routines with Jillian from Biggest Loser.
Today I did get in a decent 13.14 run at the refuge - much of it on the trails.
I have been checking out some of the other service roads off the main road.
Some are never driven on and are nice leaf covered trails now.
I can run for a while - dart down one to pick up 2 miles or so and then back on the road to the next.
It makes it more interesting and the longer journeys seem to go faster.

I plan on going to the Jackson-Washington Forestry at least once a week from now on to get in the hills.
And I mean some of these are mean - much worse than the Tecumseh Trail because there are no switchbacks on them.
Trail 2 is no friend of mine and you just have to hike it - not worth using up all that energy - unless I just want a really tough workout.
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Re: Slowly Going Somewhere . . .

Post  Dave P on Sat Nov 30, 2013 9:30 pm

That's a great thing to have grandkids join you in a race!
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Re: Slowly Going Somewhere . . .

Post  charles.moman on Fri Dec 13, 2013 11:59 am

As I mentioned in the running forum here - I joined a local Snap Fitness for the winter.
Susie now wants to join too.

Yesterday I did my long run of the week in my training schedule - 14 miles on the treadmill.
They have nice Cybex equipment throughout and I like the TMs
Now I know that running on a treadmill is NOT the same as running on the road or trail.
The "road" is moving beneath me, I know - so it is not the same.

But I DO know that I am pushing myself harder on the TM than I would by myself at the refuge.
I use my interval timer and for most of the run, I am doing 5 minutes of running and 1 minute of power walking.
I mix up the speeds and angle and I keep at it.
At the Refuge I tend to do more walking - but not on the TM.
Plus I am distracted by watching the TVs and listening to my iPhone.

And I am not slipping on ice and tearing up my ankle again.
I still will get out to the woods when I can, but the Snap Fitness is not far from the library (well, nothing is far away in Seymour), where Susie works.
So it is so convenient for me.

I had them show me the machines to focus on upper body strength and core.
I told them I was not as interested in anything that really worked my knees too much.
So far, I am not using my Hokas, but I will sometimes to stay used to them.
In this weather I guarantee I would not run as many miles - at any speed - but with a gym I am getting back in gear for my April race.
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Re: Slowly Going Somewhere . . .

Post  charles.moman on Fri Dec 20, 2013 10:11 am

After today, I will have 43 miles for the week - all on the treadmill at Snap Fitness.
Yesterday morning, Susie and I got up at 4:15 AM and I was on the treadmill running a little before 5:00 AM. I did 18 miles - 18. I was on the TM a little over 4 hours. I am rebuilding my endurance. Again, I know running with the "ground" moving beneath you is not the same as a trail, but I sure am getting miles in that probably would not have happened with the recent weather. Last year I bailed on some runs because of the weather and I paid the price at the IT 100 - plus the mud and water and cold did me in. And my not-strong-enough willpower.

The first 2 hours, I did my normal running pattern - 4 minutes at 5mph and then 1 minute walking at 4.5 mph. I always had the elevation at at least 1%, but usually 2% or higher. In hours 3 & 4, I switched to power walking only - still using 4/1 or 3/1 for a while, then I turned off the interval timer. During these hours, I was really mixing it up with elevation changes and I really ramped it up pretty high. I was doing "hills" that do not exist at the Refuge or at the Indiana Trail 100 route. I had to hold onto the hand rails at times because it was so steep and I was getting tired. My "speed" during the last 2 hours ranged from 4.6 mph to 4.0 mph. Not fast, but I would love to be able to do that after 24 hours at the IT 100. After mile 50, I know I will be doing a LOT of power walking, so I am really working on my power walking form. At ultras, a lot of folks like me - middle-to-back of the pack (or absolute tail end like me) - find that they really should have worked on this element of ultras more. It is NOT just walking and sauntering along. 

Anyhoo, Susie and I are off to Snap shortly. Susie is rehabbing her knee with some gentle walking and using the machines - especially weight bearing - she got a bad report on her osteoporosis recently and needs to do this a lot. I will do 7 miles and then the machines - primarily upper body strength. I don't use the machines for my knees or legs just now and may not ever. Next week I will, for sure, do some real trail running - I have another 18-miler on my schedule.
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Re: Slowly Going Somewhere . . .

Post  Julie on Fri Dec 20, 2013 10:43 am

Wow, 18 mi on TM? You're incredible! 100 miler is so beyond my mental imaginings...good for you!
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Re: Slowly Going Somewhere . . .

Post  Mark B on Fri Dec 20, 2013 11:27 am

Yay on the treadmill experiment (and boy, you are not kidding about the need to work on walking skills for ultras), but boo for Susie and her knee. From everything I heard, though, walking and other weight bearing exercises can make a big difference. So you're a good influence!
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Re: Slowly Going Somewhere . . .

Post  Michele "1L" Keane on Fri Dec 20, 2013 11:50 am

I knew you were tough, Charles because you ran that insane race here in Cleveland, but 4+ hrs on the dreadmill - yikes!  Hope Susie gets that knee back in shape.
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Re: Slowly Going Somewhere . . .

Post  nkrichards on Sat Dec 21, 2013 5:37 pm

I love the runs I do with the grandkids!  Sounds like you provided just the right amount of encouragement.
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Re: Slowly Going Somewhere . . .

Post  charles.moman on Tue Dec 24, 2013 12:34 pm

Ended up with 41 miles last week - yep, all on the treadmill.
I will end up with about the same this week too, with another long run of 18.
Then next week it bumps up to a 20-miler.

I won't end up all buff and cut, but I know I am getting stronger using all of the machines.
I am slowly dropping some weight, I want to get back to 158 - I am 164-165 now.
Susie really enjoys working out there and is mainly walking on the treadmill, but does do some short stints of running.
It is fun doing this together, when her work allows.
Some days, I go and do my miles and a few machines.
Then later, after work, we go together and I do a bike and the rest of the machines.

It is beautiful outside, but really cold.
So I am happy with the TM and the workouts.
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Re: Slowly Going Somewhere . . .

Post  Jerry on Fri Dec 27, 2013 10:16 am

I've been running on TM regularly, mostly short distances from 4 to 8, since Feb and now really feel sick on it. I feel like I am on a boat and just want to jump into the sea to suicide. Oh, well, I will be on it in 3 hours again.
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Re: Slowly Going Somewhere . . .

Post  charles.moman on Fri Dec 27, 2013 10:27 am

Yesterday I did 18 miles - 8 on the TM and then 10 more at the wildlife refuge.
I will have 46 miles in for the week when all done today.
It was a beautiful day and there was no reason not to do the miles out there.
I just did a short 2 miles at Snap Fitness, plus some machines - Susie did her workout too.
We had some banking to do and had to stop - the Target debit card issue -we rarely go there, but did during the hacking season.

I need to do 8 more or so today and I have not decided yet if they will be on the TM or refuge.
Time constraints may force me to do it at Snap.
Which is not all bad because I do elevation changes that really work me and burn a lot more calories.
And I want to burn a ton and get back down to 158 or less. 
I am 164 now - down from 175 or more a couple of months ago.
After 3 weeks I can really tell that the machines are doing me a lot of good for my upper body strength.
And I am handling getting really hot a lot better.
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Re: Slowly Going Somewhere . . .

Post  charles.moman on Sat Jan 04, 2014 7:32 am

L ast week went well - getting my miles on the TM at Snap Fitness.
I am not overdoing the machines, but I really enjoy pushing myself.
Primarily low weights with more reps.

Yesterday I did 14 miles or so for my weekly long run on TM.
I did 3 1-hour sessions - the TMs shut off after an hour.
That works well for me for a bathroom break - switch out water bottle - get an Scap, etc.
Most of the time I was running 4.5 mph with walking phases at 4 mph using a 3/1 ratio.
Now and then I threw in a little extra walk, but most of the time I kept with the ratio.
In the 3rd hour I would now and then ramp up to 5.5 mph up to 6 mph.
For my short runs of 7 miles or less, I run at 5.5 mph - slow to you - too fast for me at an ultra.

I am heading over there within an hour to do 7miles and the machines.
With the advancing storm I may not get there for a couple of days.
We are expecting 8-12 inches with some serious drifting and blowing.
And then there will be the dangerous temps.
My daughter, Becky, is living in North Pole, AK this winter.
She already has had temps of -45 ! ! !
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Re: Slowly Going Somewhere . . .

Post  Julie on Sat Jan 04, 2014 8:26 am

Great work on the fitness center and TM runs! I'm trying to prep myself for 8 on the TM, I guess I just need to let you inspire me. I did 13 on a TM 6 yrs ago and not much since.
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Re: Slowly Going Somewhere . . .

Post  Mark B on Sat Jan 04, 2014 2:16 pm

Nice work on the treadmill, Charles. Isn't that irritating when the treadmill shuts down on you like that? It makes the stats geek in me go crazy. You clearly have a better, more pragmatic attitude about it than I do.

I saw the forecast for the Midwest over the next few days. Wow. We got caught in the last huge Arctic outbreak, but it missed us this time. Stay warm!


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Re: Slowly Going Somewhere . . .

Post  charles.moman on Sun Jan 05, 2014 10:41 am

My favorite indoor running spot.
Susie was working on a hamstring machine - I would know that toe anywhere at the bottom of the photo!
She snuck this while I was doing 14 miles on Thursday.
Notice the two bottle that I drained and she refilled for me.
Listening to Trail Nation podcasts - they are great and funny as well.

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Re: Slowly Going Somewhere . . .

Post  Mark B on Sun Jan 05, 2014 5:02 pm

Nice to see the TM ultra guy in his natural (temporary) habitat. Nice shot, Susie. Any wildlife photographer would be proud. Very Happy
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Re: Slowly Going Somewhere . . .

Post  Jerry on Mon Jan 06, 2014 11:36 am

Kind of depressing facing the wall if you don't watch the TV, but whatever works for you.
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Re: Slowly Going Somewhere . . .

Post  charles.moman on Mon Jan 06, 2014 7:10 pm

Even when listening to podcasts I still watch TV a lot.
Most of the time there are only 2 or 3 on TMs, so I pick 2 or 3 channels to watch.
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Re: Slowly Going Somewhere . . .

Post  charles.moman on Thu Jan 09, 2014 1:31 pm

21-mile run done. Bam! 

I went to Snap Fitness Seymour a little before 5:00 AM. The weather is decent now for a run at the Refuge, but I did not want to wait until sunrise. I ran it in groups of 4 miles, with a bathroom break & switch out water bottle break of a few minutes. I decided to do it a bit differently today. 
No timer going off every 5 & 1 minutes for run/walk segments. I need to stretch out my running times in preparation for the Indiana Trail 100. 
So . . . for today, I walked .25 miles, then ran .25 miles over and over for the first 12 miles with a run speed of 4.8 mph and walk of 4.0 mph.

I felt really strong after 12 miles, so I kept with the .25 segments, but bumped the running speed to 5.0 mph for miles 13-16. 
For the final four miles I progressively edged up the running speed each mile - 17-5.2 mph, 18-5.4, 19-5.6 and 20 - 6.5. 
The final mile - mile 21, I walked it out for a nice cool down. 

Back home for a big protein party breakfast and next a nice nap! 
I plan on future runs to do for each mile a .25 mile walk, .5 mile run and .25 mile walk. 
Then it will go to .25 mile walk and .75 run sections. 
In a month I will do 2 loops of 16.67 miles at Chain 'O Lakes Park - the IT 100 route.
I need to get the first 2 loops (maybe 3) on race day done within 4 hours or less.

Things are moving along and whatever happens in April, I know I will be in 100% better shape than last year.
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Re: Slowly Going Somewhere . . .

Post  charles.moman on Fri Jan 10, 2014 8:11 am

Yesterday I know I ran and walked equal amounts, but my goal is to force myself to move along a little faster.
As I stretch out the running phase distances, the ratio will change.

In April, I will - for at least the first three loops, run all flats and downhills and power walk any and all inclines and hills.
By the last couple of loops - if I survive - I will likely be doing a LOT of walking anyway.
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Re: Slowly Going Somewhere . . .

Post  charles.moman on Tue Jan 14, 2014 3:12 pm

This week I am stretching out my running phases of my run/walk patterns.
Sometimes I am running for a half mile to a full mile before talking a short walk break.

At the IT 100, there a lot of long stretches there are fairly level and totally runnable.
They are interrupted by short rises now and then - and I will power walk many of them to conserve.
I hope to get to the IT 100 route in 4 weeks or so - my training schedule calls for a 50K the 2nd week of February.
I will keep an eye on the weather and drive up there for 2 loops when it is decent weather.
The race is in late April, so I think it is not necessary to get a snow run in for my training.

The Indiana Trail 100 is 14 weeks away from this coming weekend.
It will be here fast.
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Re: Slowly Going Somewhere . . .

Post  T Miller on Wed Jan 15, 2014 8:15 am

@charles.moman wrote:This week I am stretching out my running phases of my run/walk patterns.
Sometimes I am running for a half mile to a full mile before talking a short walk break.

At the IT 100, there a lot of long stretches there are fairly level and totally runnable.
They are interrupted by short rises now and then - and I will power walk many of them to conserve.
I hope to get to the IT 100 route in 4 weeks or so - my training schedule calls for a 50K the 2nd week of February.
I will keep an eye on the weather and drive up there for 2 loops when it is decent weather.
The race is in late April, so I think it is not necessary to get a snow run in for my training.

The Indiana Trail 100 is 14 weeks away from this coming weekend.
It will be here fast.

The flats are runnable IF they're not flooded.

You know there's a 50k at lovin the hills on Feb 8th. It is brutally hilly.
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Re: Slowly Going Somewhere . . .

Post  charles.moman on Wed Jan 15, 2014 10:56 am

I thought about going down to Louisville, but I really don't want to do all those hills.
I am a fair weather and wimpyish sort-of-ultra runner.
I will really be disappointed if the IT 100 is another mudfest this year.
I will do all I can, but I doubt I will try another 100 after this.
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Re: Slowly Going Somewhere . . .

Post  charles.moman on Thu Jan 23, 2014 4:43 pm

This morning I got up at 3:00 AM and was on a treadmill at Snap Fitness at 3:50.
I kept going and going and going until I hit 24 miles, then I shot myself!
As you know, it is crazy cold and running at the wildlife refuge was simply not a wise choice.
I had a timer going to remind me to take a sip of water every 5 minutes.
I also had a gel or two and sections of a pbj now and then.
I tried a V8 Fusion energy drink before the last hour.

All in all, not too bad, but I really look forward to getting out on a trail.
In three weeks my schedule calls for a 50K.
I am praying that the weather will be better and I will run up to the IT 100 course and run two of the 16.67 mile loops.
There will be a normal Saturday training run that weekend, but that group moves along pretty fast and is it useless for me to join them.
The IT 100 is 13 weeks away.

I will be better prepared this year.
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Re: Slowly Going Somewhere . . .

Post  Mark B on Thu Jan 23, 2014 5:35 pm

24 miles on a treadmill? Oof.

Here's hoping things thaw out in 13 weeks for the 100. You've been having one crazy winter.
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