Free training plan for the MS150

A friend recently asked me about training for the MS150.  I'm not one to follow a training schedule very strictly.  I didn't know what to tell her.  I decided to google "training for the MS150" and see if anything came up.  Google did not let me down :-)  It never does!  What did we do without Google (and YouTube how-to-videos)?  :-)  I found this site about a free training plan for people registered for the MS150.  Here's the link.  Check it out!

http://home.trainingpeaks.com/events/cycling/ms-society-public.aspx

You can also find other training plans that people have posted.  Most of them seem a lot more intense than anything I've ever done!  The people who follow those plans probably finish faster and are less sore than me too LOL  Either way, it's a lot of fun!  Remember, there are rest stops about every 10 miles and there are support vehicles and cell phones everywhere!  It's all good.  Oh yeah, and did I mention the massage at the end?  Yep.  I love this event :-)

A new challenge!

It's official! Michelle, Bill & I are going to Adventure Race for Africa! We have formed a team for this unique race which is a triathlon but instead of swim/bike/run it is.....CANOE/bike/run. Along the way we get to complete challenges that help us learn more about the charity we are supporting. Look for us on July 14th out at Utah Lake! Better yet, form a team and race with us!!!

http://adventureraceforafrica.com/

The Marathon!

Well, it has been a month since the big marathon (October 1) and I'm definitely still feeling it. The general soreness was gone by Tuesday but my feet are still sore(ish) and my toes are still numb (off and on). Of course, my hand is always numb for weeks after the BikeMS ride too! It's interesting to compare these two events. Both are amazing, but the marathon (for me) was a much more soul-searching solitary event. BikeMS is a total party. Maybe that's because my sister rides with me but she didn't run with me. Michelle makes any event a total party!

Shortly after the marathon I had the opportunity to write about it for the Rocky Mountain Running Magazine (I will post a link when the November issue comes out) and it was great to be able to try to figure out how to convey the experience in 1000 words. It was also very hard! There are so many stories involved with how I came to run the marathon and how I was able to finish the marathon. The magazine article focuses on the MS journey but there were so many other journeys too. I think that's part of what is so attractive about this kind of physical exertion: having a physical reminder of our unconquerable spirit.

I'm now a marathon missionary. I want everyone to have as cool an experience as I had! I can't imagine living life without ever having experienced that! It was one of those experiences that truly feeds your soul. Plus I built up some really strong legs. I love that! Can't wait to run it again!

Burnout

I was talking with my fellow marathoner neighbor (who has run 7 or 8 of these things!) and she said that she was getting a little burned out, which she noted was normal for this stage of training (7 weeks until race day). I let out a huge sigh of relief. I am so burned out! I thought perhaps it meant that running wasn't for me after all. I've already discovered I'm considerably slower than the entire human race and I began to wonder if the universe wasn't trying to send me a message when my triumphal finish at the last two races I ran was somewhat less than triumphal.

So, anyhow, 4 days a week of running has made me a bit burned out. My plan to combat that is to replace one run with a swim and weights day (love swimming laps!) and to do a lot more visualization about race day as I run. That's what we're all doing this for, right? That adrenaline filled day of exertion! Oh, I'm also going to run a couple of courses that I've never run before.

What do you do to combat burnout?

Born to Run

This is both a training post and a book review.  Strengthening the legs and cardio is a great way to train for the MS150.  Here's a book review of a book on running a friend recommended.  It also has an MS connection.  Scott Jurek's mother had MS.  Scott is one of the ultra-marathoners highlighted in the book.

Born to Run by Christopher McDougall.

Ok.  First of all let me say -- I like this book and would recommend it to anyone who wants to be athletic in any way.  The "secrets" the author reveals about running can easily be transferred to other sports, even to life in general.  It's a good book.  That said let me say there were a few parts where I just thought -- what in the world?  That's crazy?!  Ok.  Maybe lots of parts but the author was able to defend his positions and in most cases make me want to believe.  Other times though I just thought he was off his rocker LOL  For instance:

Page 241

"... caring for kids on the fly isn't that hard, as American ultra-runner Kami Semick demonstrates; she likes to run mountain trails around Bend Oregon, with her four-year-old daughter, Baronie, riding along in a backpack."

Ha!  There is NO way I'm going to be strapping my 45-pound 4-year-old to my back and running (even walking) anywhere!  That's why I go to Weight Watchers -- so I DON'T have to carry extra weight around!  In his next breath he writes -- "Emily Baer beat ninety other men and women to finish eighth overall while stopping at every aid station to breast-feed her infant son."  Good for you Emily.  Not happening any time soon with me!  LOL

Most things in the book though excited and inspired me.  Barefoot running.  Lighter, smaller, meatless meals.  Running quick and light as if running on hot coals.  Japanese monks running marathons daily for seven years.  It made me -- someone who still struggles to run more than two or three miles -- feel like I could run 10 or 20 miles no problem!  Fifty miles?  Piece of cake!  It made running seem fun and effortless and even natural!  When Marianne said she needed a running partner this week I eagerly volunteered.  "I'm running 14.5 miles," she said as she looked at me with that "are you crazy?  there is no way you can do this" look.  I only hesitated a little.  Then I went home and ran three miles.  Hmmmmm.... hesitation started brewing.  It does that after a run when I nurse my aching legs but then I remember the book, the inspirational stories, the "secrets" and I again start thinking of doing crazy things like running 50 miles in hills and canyons, past dead snakes and through raging rivers! :-)

The author starts the book talking about his experience with running.  While he was far more injury prone than I tend to be, his journey sounded very familiar.  He was running two or three miles every other day.  In his words he was "barely running at all."  He was tall and heavy.  Taller and heavier than me but I relate to the spirit-animal name he was given in Mexico -- Oso, Bear.   Yep.  I felt heavy and big as a runner.  In fact as a teenager I was out running once and a car actually pulled over to ask me if I was alright!  I must have looked pathetic.  That experience made me stop running for over two decades!  I didn't start running again until I was 40.  Yep.  And still I will oftentimes opt to run on the treadmill alone because I don't like to run in public.  Crazy, eh?   Anyhow.  By the end of the book this same guy is running a 50-mile ultra-marathon race in the canyons of Mexico.  Of course it took him a year or two to get there but still!  That's incredible!

The author reveals the secrets of ultra-marathon running while telling the stories of a tribe of runners in Mexico (the Tarahumara) and a handful of ultra-marathon runners.  Very interesting characters.  Very compelling story.  As he introduces new characters he introduces new running "secrets."

One character is named Barefoot Ted.  He actually ran the 50-mile Mexico ultra-marathon barefoot.  He's always wearing some shoes called Vibram Five Fingers.  I looked them up.  They look cool!  There is at least one chapter dedicated to barefoot running.  The author talks about why it's good and gives great success stories of runners that used barefoot running to build strength in their feet and legs.  It has inspired me so much that I run the first bit of my runs barefoot now.  Well, in socks that is.  The treadmill can be a bit brutal on naked feet!  I love running barefoot though.  It makes it much easier to run light and easy and it feels much more natural.  When I put my shoes back on after a mile it takes a bit to get adjusted.  It feels heavy and not so as good.  There's no way I could run outside barefoot though! 

Two other characters are Jenn and Billy.  A California surfing couple.  They decided to try running but decided that if it ever became less fun than surfing than they would stop.  They would run at midnight and quote their favorite authors.  They had fun running.  "When I'm on a long run," the books quotes Jenn as saying, "the only thing in life that matters is finishing the run.  For once, my brain isn't going blehblehbleh all the time. Everything quiets down, and the only thing going on is pure flow.  It's just me and the movement and the motion."  It's things like that, quotes from people about running -- how it makes them feel -- that gets me excited about running (that and stories about people running fast! :-).  Basically Billy and Jenn loved running.  They had fun with it.  Kind of like the Tarahumara runners.  

The author talks about when the Tarahumara runners came to Colorado to run in the Leadville 100 ultra-marathon.  They were scrambling up hills and smiling -- even after going for several miles.  They enjoyed what they were doing.  Makes sense.  If you are going to run for that long it better be fun!  That made me think of the following quote from the book:  P. 211 "'The Tarahumara aren't great runners.... They're great athletes'.... Runners are assembly-line workers; they become good at one thing -- moving straight ahead at a steady speed -- and repeat that motion until overuse fritzes out the machinery.  Athletes are Tarzans.  Tarzan swims and wrestles and jumps and swings on vines.  He's strong and explosive.  You never know what Tarzan will do next, which is why he never gets hurt."  Interesting, eh?  I guess I need to overcome my pride and start running off of the injury causing treadmill!  

Another character is Scott Jurek.  Ultra-marathon legend.  Not a flashy kind of a guy.  The secret of running that he had mastered is running with others in mind.  He takes time to think of others even in the midst of running hard and breaking world records.  He is a nice guy.  He isn't buried within himself as he ran.  He runs for the love of running and is gracious when he loses (which isn't very often!).  Incidentally, he also eats a Vegan diet.  Very similar to the Tarahumara diet.  

According to the book, the Tarahumara diet is basically pinto beans, squash, chili peppers, wild greens, pinole and lots of chia (p. 209).  Not a lot of meat -- even though there is hefty part of the book dedicated to persistence hunting (basically running after antelope etc. until they fall over exhausted.)  It's interested me enough to look up chia and pinole.  We will be having less meat for a while.  Maybe even some chia :-)  We'll see how that goes.  Bill has already told me he's not terribly excited about this part of the runner's journey :-)

Technique?  Think light and easy, knees bent and driving forward, back straight.  This made sense to me.  I read Chi Running about a year ago.  Good book.  Posture and technique definitely make for a nicer run.  The other thing I found interesting was the idea of running at 180 beats per minute (p. 205).  Apparently Kenyan barefoot runners run like they are running on hot coals.  Short, quick, light strides --- and fast!  Speed is something that would definitely make running a lot more fun :-)  

All in all this was a good book.  I read it really quickly, could hardly put it down.  Very inspiring.  Two thumbs up.

Marathon Training -- 1st Half Marathon Race

In my training for October's marathon (which is also training for next year's Bike MS!), I decided it would be fun to run a half marathon. The Hobbler Half in Springville fell about in my training schedule where I would need to run 13 miles so I signed up. It was a great experience. I was totally nervous (having never run a half marathon before and, indeed, having only run 9.5 miles previously). I'm very glad I did it. It was cool to experience a marathon race morning prior to the Big Day and it helped me stay on track in my training. I know if I had been doing a training run this morning there would have been more walking at the end but I knew I didn't want my Fan Club's first view of me when I approached the finish line to be me walking. I wanted a strong finish.

I have decided something, though. I need to run faster. I hate struggling to the finish line while the majority of the athletes are walking to their cars! It was nice to be one of the last ones on the trail (no lines at the portapotties) but it is awful to be one of the last ones at the finish line!!!!! This is definitely true for Bike MS too. I think next year we need to aim to be back by 3:30 so we can eat and enjoy the village. 75 miles will be my goal for next year, but it will hopefully be a faster 75.

We started this race up the canyon and I was so cold. It wasn't as cold as I thought it would be, but it was a pretty cold start. I doubted my choice of a sleeveless shirt. A mile into it, though, I was glad for my wardrobe choices and by the end I was dying of heat! I was able to keep a good, steady pace (just a SLOW pace), which helped me endure to the end. The problem, though, was that I was so slow that I was back with the speed walkers. Actually, the speed walkers were beating me. At one point my only goal was to pass the Old Man Speed Walker...and I never did... I really liked my hydration belt (so I didn't have to stop at the water stops unless I needed a break) and I loved the Vanilla Bean Gu. Very nice taste (for that sort of thing).

Overall, a very good experience (esp my Fan Club cheering at the end!). Everyone who wants to have a better ride next June should start running regularly (or at least start doing some sort of exercise that strengthens your legs). I'm definitely doing this race again next year (recruiting Shelly to run it with me). Beautiful run with free massage, snow cones, Magelby's breakfast, etc. at the end (and face painting and a bounce house for the kids while they wait for your triumphal entry).