Addicted to Running

From Strava: Fitness & Freshness, our Premium heart rate analysis feature, is now available to runners... Cyclists [told you] love this heart rate and power meter data deep dive, and we’re excited to bring it to all activity types. It’s a great tool to chart your improvement over time and show up to races and big events in peak shape.

As I’ve gotten more into running, I have always wanted to know if I was overtraining or if there was more left in the tank. Yes, I could just listen to my body, but I’m not good at that (ultramarathoner).

I was able to see this feature in action since I just finished up a one-month training cycle of a three-week build-up and then a recovery week. At the end of the recovery week, my form (or where your fitness and fatigue cross) was just above zero, which is really good. That meant that my recovery week, even though I still did 35 miles, actually worked.

Coming from a weightlifting background it just makes sense to me to use a training plan like that from Relentless Forward Progress, which has the foundation of a three-week build-up and a one-week recovery. Right now, according to Strava, my fitness level is a 162, 10 points lower than when just 11 days ago when I finished my three-week build-up. Now it is time to start going up the ladder again.

With this tool, I can look all the way back at my training all the way back in 2012. It is just crazy to me though because just a couple of years ago I ran a 12:18 on my 2 mile and again, according to Strava my fitness level was 68. I’m going to ask them with such a big swing in fitness level, 68 to 172 and how that should correlate in a time trial event.

Hopefully, seeing some of these numbers plays into to placebo role and affects my central governor. Really the best part of a tracker like Strava is that I’m able to look back at the legs and see what worked and what didn’t. Something as simple as what I drank pre-race, to what the humidity was at the time and how the wind may have played a role.

This was a good move for Strava and just another small feature that makes being a premium member worth it to me.

- Alex

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The first nerdy running topic is MAF training. MAF stands for maximum aerobic function. The foundational principle that needs to understood here is that there is ANAErobic training, such as sprinting, lifting weights, events where the heart rate shoots up very quickly and AErobic training which is “cardio,” basically. The problem that I and many other coaches have is with how a lot of runners train cardio (or their AErobic capacity).  Many runners, including myself when I first started running, train in the “grey” zone. It is zone 4 on scale of 1 to 5. The problem with the “grey” zone is that your heart rate is elevated but it is trying to do both some AErobic training and some ANAErobic training.

The issue is that they are not getting that much better at either. They are probably making some fitness improvements, but when it comes to cardio training, especially the way I train, there should be an 80/20 rule, where 80% of training runs should be at a MAF heart rate (HR) (I’ll explain what that is in a bit) and then doing 20% of training should at zone 5, which is very hard sprints with recovery throw in the middle. The key to training like this is specificity, our bodies will increase separately at both functions.  

MAF heart rate is a simple calculation, it is 180 minus age. For me, I’m 28, 180 minus 28 is 152, so my MAF zone is 142 to 152. My goal for all my MAF runs is to keep my heart rate around 147, right in the middle of my zone. The issue that most runners have when they start MAF training is that they have to slow down. They have to run at what feels like a really slow pace because they have been training in the grey zone. Yes, when they train in the grey zone they can get faster paces and show off more on Strava, Facebook, or any other social media sites. Yes, they look better at running because they are going faster, but they are not getting the fat burning affect and increasing their aerobic capacity as much as they could be.

I tell most runners or soldiers that if their running 4 times as week, than 3 or 75% should be MAF runs, staying in that MAF zone. The other run can be a speed workout. That will help their overall aerobic capacity. The speed workout can be any type of intervals; 200s, 400s, or whatever they feel like. I personally recommend following the speedwork portion of a training plan in a book or online.

The last key thing on MAF is the MAF test. The best way for a runner to see how their MAF is increasing is to do a MAF test. They should warm up for about .5 to 1mi. Then do 3-5 miles at exactly that MAF heart rate on a flat course. A month later they can come back and check how much they have improved the pace at MAF heart rate.

The second topic I wanted to write about this evening is cadence / foot strike. A lot of books and other writings have come out in the last few years saying that runners should transition to a forefoot strike. I say that if it gets people outside running then go do it, transitioning to a forefoot strike is not going to be bad; but honestly, most science that I’ve read and come to believe is that foot strike really doesn’t matter. The thing that does matter is cadence. When a runner finally gets the right steps per minute, their foot strike is going to change to what feels good, which for most people is more of a forefoot strike, like when they are running in place.

Instead of focusing on running on their toes, which is what most people do when they try to forefoot strike, I recommend working on cadence, trying to get near 180 steps per minute (SPM). I tell most soldiers that I run with, when we sing cadences we run at about 160 SPM, which has been shown to hurt a runner's ankles, knees, hips, and back. That is what most soldiers complain about when we do cadence runs.  

Instead of 160, I recommend trying to get up to 180 SPM. Personally, I am comfortable at 186.  Even if I don’t have a metronome or music set to a specific beat I naturally run at 180 SPM. I recommend that if runners that have a smart phone download a metronome app and do some drills at the beginning of runs, it will be annoying for a bit, but that will help them practice their form with the higher cadence.  

If they want to take it a step farther, I recommend getting Pace DJ for the iPhone (not sponsored). It takes all the music on the phone that is within a 10 beat range of the preferred cadence and puts it too the specified cadence. The conversion actually works really well.

It’s nice with the app because a runner can set  at 176 or 180 depending how fast of a cadence they want to run at. One of my friends I was talking to about this topic brought up the concern that a 180 cadence fights the MAF heart rate training. That’s a misunderstanding, we normally think of higher cadence with only sprinting, but thats just because of how we train. Runners can run a 180 cadence with a 10 min or 9 min mile.

That’s just my take on two of my favorites aspects of running to talk about with other runners that haven’t done that much research or runners who just go out and run without any specific focus. I believe that those two aspects will help them improve more and I think that will help them to run more because they will see the improvement.

Call for Comments: What are your thoughts on both topics? What are some of your favorite topics to talk about when running?

- Alex

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Now that stats class is over I want to go over what it feels like to get back to running and going through struggle of not running for a month knowing that my race is coming in June. February is all about trying/needing to refocus. The early part of the month I had to push through all the mental struggles of losing so much fitness and speed. I do realize that I was working the whole month but that is not a good enough excuse to help the emotional side to improve.

Just to get the feelings out; in the beginning of the Feb I couldn’t stop thinking about how much I thought the 21 miles in January was a failure. When you are training for an ultra marathon in six months, 21 miles in the first month of your plan is not the best way to start. The counterpoint to thought is when you’re in the Army duty calls sometimes and that is just the way it is. Then my mind thinks that I really wanted to be doing some form of cross-training while we were out in the field, but even then I didn’t have the motivation, which means I did nothing, so not only did I lose running fitness, but felt out of shape overall.

Finally as I get back into running, the gym, and bodyweight exercises, I still realize that I’m just getting over being sick. In January the doctor said I had the flu. I dealt with that of a full week and I’m finally just getting past having a runny nose. 

Training as early as I started in February is one of those things where you play a risk versus reward. Some will risk not training and try to get better, I usually prefer to think I am better enough to start training again. At this point I am back to the training plan, starting at week 6, for better or worse that is just where it falls with the date of the race and plan I’m using. 

Call for Comments: What mental games have you had to face to keep running?

- Alex

I choose to turn around and try to find where I went off course. Understandably, I probably lost a few places in the race, but I didn’t want to compromise my integrity. I also was able to catch a few others runners that had only been off course for a minute or two; they choose to go back and find the course with me.  

Throughout the whole race I went off course three times. It was really messing with me because this is the first race that I have gotten lost even once. Getting off track definitely taught me the lesson of making the hard right decision to go back and get back on course, plus who wants to go the wrong way?

The next thing I wanted to bring up was that this race, “Alex Bridgeforth’d” me. If you have ever trained with me for more than a day, then you’ll know that some (probably my only) good stories are from what I like to call “adventures” with previous training partners. These “adventures” are generally really hard or stupid training runs/rides/hikes/death-marches that I’ve pulled/pushed old training partners through. This may make this post longer than it needs to be but I am going to list the ones I can find in my training record.  

Might have to write a post that dives deeper into each one of these or you could just ask me when we go out for a run together.

Robbie and I supposed to be doing an eight mile run for our scheduled Sunday training run, but turning it in 26 miles;

Keith and I running eight and half miles from home in Lakeside to School in El Cajon starting at 12:18 in the middle of the day at the end of May. This resulted in one of my more inspirational pictures.

Zion and I supposed to be doing an 8ish mile trail run that turned into 16 miles because we got lost; somehow running off of Fort Gordon.

Jerad, Chris, Brad, and I doing our own marathon around Fort Gordon. I completed a 50km that day, needed add a bit extra on the end apparently.

Zion and I deciding to do our own duathlon. We road 9 miles through Fort Huachuca to the base of Huachuca Mountain, ran 5 miles up it with 1,680’ of gain, 5 miles back down, and a 9 mile ride back home.

Derrick and I doing 12 mile trail run in Phoenix starting at 9:28am in August, and Derrick having no water…

Me talking Zion into a 64 mile bike ride around the Huachuca Mountains.

Zion and I doing the Surge Saturday 53 mile ride in Sierra Vista, AZ. Zion didn’t eat dinner or breakfast prior to the ride and only brought 1 Gu…

Doing a 50k Race with Keith and Joseph, 1 week after my wedding.

Doing 14 miles at Camp Arifjan, Kuwait with Angel E. in a Sand storm.

Eric, Matt, Michael, Zion and I riding 77 miles around Augusta, GA to complete the Strava Gran Fondo challenge. Only a few cramps later and we all got it done.

Tony, Chris, and I riding 70 miles around the small towns west of Sulzbach-Rosenberg and Amberg.

Bottom line is this race “Alex Bridgeforth’d” me well. Whoever the course designer was made this course as hard as it could be. If you ever gone out for a “hard” run with me you would know that I generally try to string together the hardest climbs or hills in an area, because why not. This race would not stop, the hills didn’t stop coming until the very end.

Stepping back a bit, I want to bring up our stay at the Radisson in Liege, Belgium. I have to include this story if only for my future sanity. 9 times out of 10, Angel and I will stay in an Airbnb with the boys. One of the reasons that we will choose that route, even more now, is the reaction of our “neighbors” and one of the employees. We arrived into the town late the night before the race and Ashur was super tired and didn’t want to stop crying. This resulted in the people staying in the room next to ours pounding on the connecting door then meeting me outside and telling me that she can’t sleep because of the crying baby.  

I have not been that upset at a random person in a long time. I was just thinking like what do you want me to do? Choke him? So I felt like I did the right thing and took him to the stairwell, where even though the sound may bounce, he’ll have a chance to calm down without ruining any more Belgians’ precious sleep. But no, one of the employees came up and asked me if I could get him to stop crying because it was bouncing off the walls. That was it, I finally just put on a YouTube video for Ashur and told Angel what happened when I got back to our room.

Back to the race: With my nutrition for the race, I chose, well I didn’t really have a choice. In the morning I had a local european “energy” bar. We were kind of late getting up, trying to get both boys up and out the hotel door.

I was planning on using Tailwind and 33 shake during the race. I planned on the normal 200 calorie Tailwind pack with one 16oz collapsible water bottle per hour and also take in a 90 calorie Chia Seed “Gu” from 33 shake every hour. I had tried 33 shake before once in training, so I guess that counts as not trying something new on race day.

I think my nutrition went pretty well, I probably need to start bringing something to eat in the middle of races. I wanted real food by the time I got to the two aid stations in the 33 mile race. The first aid station I was at about 2.5 - 3 hours into the race and I definitely needed fuel at that point. I also need to get more collapsible bottles, Angel could’ve had some and we could’ve easily switched out at the aid station. The 33 shake worked well, but I didn’t have enough to take it in the latter stages of the race, that was a failure on my part.

 I saw potato chips at the first aid station and of course those are my favorite "bad for you" aid station food. So by the time I was getting close to the second aid station I had my mind set on getting some. The problem with that is that I definitely had too many there. One handful of chips is probably enough, but I had probably four to five maybe more. I need to find some kind of salty snack that is more healthy that will get me through my urge to have chips. Also, I drank 2-3 cups of Coke, which I don’t think hurt me. I generally drink Coke the last 25 to 33% of every race. It helps settle my stomach and gives a nice caffeine boost as well. I may have had only one stomach cramp throughout the race which came near the end. Overall, I think I was pretty solid nutritionally, which was surprising. I think a lot of that had to do with my pacing though.

Pacing, I decided before the race, I wanted to do the first 2/3 of the race at MAF, or for me (180 minutes your age) is 142-152 heart rate range. My goal was to keep it in that range on the flats and downhills. For the uphills, I knew there was going to be a lot of them, but I had know idea how many, my goal was just to push as hard as I could power hiking, which most of the time meant I was higher than my MAF.  

I feel that is ok in my mind because one of the ideas of MAF is that you’re saving blood from having to always be pushing  to your legs and you can let your stomach actually process some fat while your running. When you’re just hiking, your stomach isn’t jostling as much. Your stomach is able to settle and calm down more. I power hiked a lot, there seemed to be no flats. Maybe... maybe, 10% of the race was flat enough to get any kind of rhythm going.

I planned to pick up the pace starting last 33% of the race at mile 23. That didn’t happen, there was so many vertical or straight up and down hills. If you can imagine a big hill to your left with no trail then that was probably where the race was headed. I felt it was impossible to get a faster pace going. I just kept working at the MAF on flats and downhills and power hiking the uphills as fast as I could go. At that point my legs were so shot it was just a fight for every step to pass people or just having the terrain slaughter my legs even more.

I need to use Angel and the boys as more of a race cheer leading crew rather than a race pit crew. In the past, we have struggled, causing Angel stress dealing with the boys and dealing with my nutrition. So this race I decided that I was going to bring all my nutrition in my Salomon pack with me. Instead of using her to help me focus on making sure I had everything I needed, I could do that and she could focus on the boys and getting to the next aid station to see me and relaxing and hanging out and helping only when I actually got to the aid station versus having to try to fight to remember everything that I needed

I think it worked out almost perfect. If I had some extra bottles, I could’ve given those to her with some extra tailwind with no expectation that she have it ready unless she felt that she had the time when she got the next aid station. But I would still maintain all the nutrition I need. I plan on keeping that strategy for the next race. I think the aid stations being spread out like they were and even if there are more than I need to choose some for her that are at about the 2- 2.5 hour mark, so she doesn’t feel so rushed.

Another big thing in all the races I’ve done here in Europe is that everyone else speaks a different language which makes me feel like I’m running solo. At least there are other runners around, but it still catches you off guard because I’m used to being able to have a full conversation with the other runners around me. Also, since I’ve been living in Germany, I’ve gotten better at listening and speaking it, I know some questions to ask and certain things to say. This race was in Belgium, where they speak primarily French and I speak/know almost zero french. Like, zero zero.  

   One of the hard things with all these races is breaking through the language barrier, because you can’t expect everyone to speak english. That’s just the way it is. Even running along with people they will speak German or French to you and look at you like you’re crazy because you have no idea what they just said and because I don’t even know what to say back to them. A lot of it is trying to convey to them that all I can speak is english, so if they want to converse at all then its going to have to be in english or broken english. I was able to talk to a few different people about where they were from but its difficult for me and them to converse.

   It’s always difficult running a race and not having anyone to talk to except your crew at the aid station. The race really becomes about trying to focus and stay internal. Another big thing I did this race was the last 33% I put my headphones. That always helps deal with the time. Using music as reward has always helped me out, holding out on listening to it till a certain point will be motivation to get to that point quicker. I use an app called Pace DJ which sets most of the music in my iTunes to a specific cadence that I chose, which helps keeps my feet moving.  

Now a little section about gear. Start from bottom to the top. I decided to run in my Pearl Izumi Trail N1. If you don’t know, then Pearl Izumi recently decided to stop producing running gear in 2017. When I heard the news I went out and got two pairs of the Trail N1s. These were my work horse shoes a couple of years ago, so I figured I would give them a chance again. I wore them in my 100 mile race in 2013 and they worked well then. They worked out fine here in Belgium, no blisters, although from all the ups and down there is some tenderness in my forefeet and just normal foot fatigue. However, that can also come from the miles that Angel and I walked around Brussels that evening and the next few days as well. Shoes were no issue and I will continue to use them until it’s time to change them out.  

For socks, I always stick with Swiftwick, I have used Injinji before and I know a lot of friends use them, but Swiftwick has never let me down, and I like that they are made in America and I rock the American flag on them. I don’t really have to mess with my feet, no cream or powder, I still got no blisters, Just throw on Swiftwicks and shoes.  

The race was about 35-40 degrees the whole way. Early on I decided to wear tights, but as the sun started to come out in the morning and with how hard I was planning on going throughout the race, I decided to go with shorts. I had brought my reliable Lululemon ones, with sewn in compression shorts, body glide in the nether regions and shorts work like a charm. Legs didn’t too cold going as hard I was the entire race.  

On the top I chose to go with my Ink 'n Burn christmas sweater tech t. I had originally planned on wearing my lightweight jacket from Salomon, but about 5 miles into the race I took the jacket off. I was able to pull it off through my pack and stuff it away. By the end of the race when the sun was going down or when I was farther back into the woods, it did start to get a bit chilly, but that probably helped push me. A lot of people were wearing jackets, but not this guy.

I had my normal Merino Wool, Smart Wool liners on for gloves, they work well, my hands will sometimes get cold in them, but they wick moisture pretty well. I brought Julbo glasses, put them on for a bit and then put them on my head which probably looked dorky because the sun only came out for a few minutes the whole day. I started off with my Mountain Hardware fleece cap to cover my head, but that came off early in the race as well, I put on one of my Buffs on as a headband. My head did get cold by the end of the race, but again, more motivation to get to the end of the race.

The last big thing I wanted to talk about, which I kind of alluded to in the “getting Alex Bridgeforth’d”, is the hills. You can look at the course profile online and see some hills, but it felt way worse than it looks. It reminded me of some of the parks in the hill county of Texas where it's hill after hill and they never give you a break. This race course felt like if you just continuously pointed at the hardest hill you could see and chose to go run up it. When you got done with that hill, you look for the next hardest one and you were on your way they and it never stopped.

Overall, I always feel bad here in Europe, compared to in the United States, I am much slower against the field here. At this race I finished 102 out of 192. Which is part of the bottom half, in my mind I don’t like. I am not happy with that result. Normally in the states, I run in the top 25%, and it is not like I have lost a lot of fitness. There is nothing against being slow, it just seems “slow” people don’t run ultra marathons here in Europe. I need to keep working on climbs with my “A” race next year being Zugspitze Ultratrail, super hilly, super technical. I definitely need to get back to hill training rather than just doing loop trails.

If you made it this far, thanks for reading all 3,097 words. Probably my longest post yet.

Call for Comments: How did your last race go?

- Alex

My goal is to not let my goal of beating my PR take time away from Ashur and Arden though. I think one of the things I’m most excited about is our new Croozer Double Jogger. Both boys can go out for a run with me now. I love doing MAF runs with the stroller because it teaches me to slow down and enjoy the run while still have a medium heart rate and spend time with the boys.

I just ran a 12:36, so I do have some seconds to shave off, but all my training paces are going to be based off that 12:12. I think with the winter coming here in Germany it will be nice to focus on some speed and leave the slower long runs in the snow for the weekend.

It has always interested me in how much the APFT PR for a 2 mile differs from when someone runs a 2 mile Time Trial. My fastest ever 2 mile was a 11:37, my APFT 2 mile 12:12. The drastic of a difference.  

Now it’s just time to pull the training plan, I am going to be using a Jack Daniels training plan. It is something like 2 mile training with 20-30 miles of running a week. I will modify it for a weekend long run, but otherwise will be trying to follow it as much as possible.

I still plan on using the 5-3-1 Wendler Method for lifting. It makes power lifting simple and easy to just go to the gym, lift, and move on. I have been experimenting with some youtube ab and chest at home workout videos and have been liking how easy it is to put them on and just do the workout.

This is going to be an exciting training cycle. Will be interested to maintain a 300 and increase that run.

Call for Comments: When was the last time you changed your goal?

1...

- Alex

These events are scored on a 0-100 point scale, with 60 points being the minimum allowed (if you go below 60 on any event, you have failed the APFT), and 100 points being the maximum. Points are based on reps and the scale depends on your sex and age.  

A 28 year old male like me is required to do 39 pushups for 60 points and 77 pushups for 100 points. It is 45 sit-ups for 60 points and 82 sit-ups for 100 points. Finally, it is a 17 minute two mile (or 8:30 min/mi) for 60 points and 13:18 (or 6:39 min/mi) for 100 points.

Today was only the second time I ever got a 300, scoring 100 points in each event. For the average soldier, especially a communications soldier like myself this is a big deal. Granted, there are many Soldiers out there that can “Max” pretty much every time they do an APFT, and there are many Soldiers that just don’t care to Max; but it is a big deal to me.  

Now, that I have completed the APFT (I normally taper for it and take time off big weightlifting), I cannot wait to get back to intervals and lifting. Since, my 75km race my right ITB has really been bothering me and I think it pretty much healed up. We’ll see how it feels during this weekend’s long run, but I am excited to lay down a plan to pick back up that 2 mile speed.

Also, it is finally time to get back in the gym and hit the weights. I need to finish out my last 5/3/1 cycle and after a good recovery week, it will be good to continue to build back up. I am looking at trying to start lifting during lunch so that I can continue to enjoy evening runs or walks with my wife and boys.

Call for Comments: Any questions about the APFT?

Streak died...back to 1

- Alex

Merriam-Webster defines fast as moving or able to move quickly. Yes, I can do that but comparatively there are people that are much faster than me. Heck, even at the marathon distance I have yet to run a Boston Qualifying time (3:05 for my age group).  

I usually bring up the fact that not being a “fast” running is why I started pushing for a farther distance. One of my character flaws is trying to impress others or just “one-up” them all together. It the Army culture that is just one of the many ways you begin to fit in. So my response when I was in ROTC to the “oh you just run a 13:30 2 mile” was “what is your 50 mile PR, because mine is 8 hours?” Obviously, running 50 miles is not in the cards for many other people, let alone runners.

Back to the week before an APFT though. I normally do my last “hard” workout (pushups, sit-ups, and running) is about 5 days out. That is normally some kind of easy interval workout, like 8x200m, NOT all out.  

From my reading and listening to others, a big piece to something as short as the 2min PU/SU and running 2mi is keeping up your testosterone, so that it is not low when you get to the day. Being lazy for 5-7 days, will bring up your cortisol and lower that Testosterone. One of the other tricks about 5-7 days out is doing heavyish squats or deadlifts, so that you recover from the soreness but that also those are two of the best exercises to increase your testosterone.

Call for Comments: Did you make it this far, what’s your answers to the questions in the first two paragraphs?

2 day streak...FTW!

- Alex

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I have been using the normal method to try to get better. I ice/stim every other night; Angel Scraps it every other night, I used a foam roll or lacrosse ball to massage and trigger point, and finally I do the voodoo floss band to try to increase the blood flow.  

However if you have never had ITB pain than let me explain that it feel like someone is taking the sharpest pocket knife you’ve seen or had and they are shoving it into the outside part of your knee every time you take a running stride.  

The thing that really sucks the most is that you aren’t doing damage to your body, that as long as you can run through it (as I have two - three times now), you can keep going and finish a race. It will probably just be one of the most painful things you have ever done.  

Saying all that, I cannot wait to be back to high mileage, high speed weeks. I don’t have a race or goal in mind, but I always want to keep getting faster. I have yet to beat my old 11:37 for 2 mile time yet, and that has been my driving goal for intervals. It is one of those goals that seems so far fetched, but I did run that fast, so I can run it again.  

How bad do I want it is the key? How much of my training/lifestyle/diet am I willing to sacrifice to get to that goal? I have always found that the small incremental gains in speed work are just not as enjoyable to me as going out and pushing 1 or 2 miles farther. If I had to choose because trying to shave 20 seconds off my 2 mile time or doing a 50-60 mile race, I would choose the latter. I just love the focus and drive it takes to push through the dark places and to get passed your own mind.  

I can’t wait to be back in a race (hopefully in the German Alps). There is not a feeling like finally crossing that finish line after 8+ hours of work.

Call for Comments: What percent are you at right now??

Let’s trying another streak...1

- Alex

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I got away with a 3.5mi run today where it was still sore two weeks after my last ultra. It’s one of those things that immediately pushes me into more cross-training. There is just something about resting more than a day. I hate starting a streak of “rest” days. I will login to Strava and see how everyone else’s runs and rides are going and I get frustrated knowing that I have so much country to explore here and in-my-perspective, so little time.

Any day that I don’t get out and run or ride here in Germany/Europe, I feel like I’m wasting. I don’t want January 2019 to come me to regret some of the “white space” I had in my training calendar while I was here. The off time gets me out of my normal rhythm. I love being able to get home from work and throw on my running shorts, eat dinner, and then take Ashur out for a run in the countryside.

Another issue that reared its head is a sickness. The Bridgeforth family here in Germany is under an attack of a cough and mucus. It has been terrible. All of us have been getting horrible sleep for about a week and it’s just one of those annoying things that won’t go away with the normal remedies, i.e. not Anti-Biotics.  

But back to the ITB, if you don’t know what it is, than just image that someone is shoving the sharpest knife you have ever held in the the outside of your knee every time your leg swings forward in the running stride. It’s not fun. The only way I have been able to make the pain go away during a run is the either wrap my knee in an ace bandage to were it barely moves or basically lock my knee at degree where it doesn’t hurt and just use my hip to swing the leg but not moves my knee at all.

I have been trying to rehab it, probably not as consistent if I really wanted to do this race, but time is finite and sometimes playing with the boys is more important than laying around on a foam roller. Priorities, as one of my best friends would say… “Life Choices"

Thanks for reading hope you come back or even made it this far. I like writing and coming back to read so I keep on, keeping on.

Call for Comments: What is the Injury that always tries to bite you?

New Streak...1

- Alex

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Still looking at this weekends long run. I really want to get around 20ish miles in, but we’ll see. I’ll have to do up the spread sheet and see what 10% above last week is, then do the usual estimate how much over what I map I will be.

Now, that I have something a bit deeper to talk about. So right now in my training, I like to increase my mileage on the weekend long run 10% a week for 3 weeks in a row, then drop it to 10% lower than the first week, and then start over with the second week mileage, so it would look something like this: 10, 11, 12.1, 9, 11, 12.1, 13.31, 9.9, 12.1, 13.31, 14.64….. However, the mileage never works out to be perfect because I am running on trails.

The other part of this is that I map out all my runs on Garmin Connect first, upload them to my watch so I don’t get lost. Well, I usually run quite a bit farther than I map out. Like this past weekend, I wanted to shot for 18ish miles, so mapped out a 16.48mi route and ended up with 17.81. Thats an 8% increase in miles by just going out and running versus what is mapped.

So since last week I did 17.81mi and this is my 3rd week of the cycle I should be aiming for 19.59mi. However, I will only map out like an 18mi trail because I more than likely will make up the 8% by getting lost or just the GPS giving me “extra” miles.

Sorry for all the math in this post, but I enjoy the numbers a lot and it has been working for me for a while. Should be a good end to the week tomorrow followed by a solid weekend of relaxing/training.

Call for Comments: How do you plan your long run?

Day #7, Running again!

- Alex

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One of my random thoughts today was after a conversation I had with a co-worker right before a meeting. I just met him today and I had heard that he was a “big” runner. Now normally to me that means generally marathoner or half marathoner. So, I brought up running with him before the meeting.  

My question to anyone out there reading (that is a runner) is what is that quick elevator running story pitch that you have. I mean if I’m trying to really be prideful and impress, I just go right for the “Yes, I have run 100 miles in 29 hours and 50 minutes” story. But generally I just stick with the “Yes, I’m an ultra marathoner and I like to run a lot”.

Today though, my co-worker came out with, “Yea, I run marathons. My last one I did I qualified for Boston.” To me that EQUALS that he is FAST. Of course I shot back with the general “that’s awesome, I’m an ultra marathoner.” Then he came back with the, “Anything farther than 26.2 is just too far for me.” And then I had to follow up with the “well, I’m not that fast, so I just decide to keep on going."

I always love this introductions. Runners just have a different mindset. We started talking with one of our bosses after the meeting and our boss brought up how many miles a week he was running when he was training for a half marathon several years ago.

It made me start to think of how many miles I really run a week. Honestly, not that much. A quick look at my Strava account shows the numbers for the last few weeks: 38, 46, 34, 38, 34, 52, 3, 50, 6. I just don’t do that high of mileage. A lot of it is because I really enjoy the gym in the morning before PT. Instead of going and logging 4-6 miles before PT and then running a similar 4-6 miles at PT, I would rather work on doing power lifting and crossfit to stay fit overall.  

Now, granted there are runners out there that can knock out 60-70 miles weeks, but at this point in my life that is just not me. Maybe I’ll start running in the evening after I write my post, or before. Who knows, well see what happens after these stitches stop giving me trouble

PS: Go, Go! That’s one of Ashur’s favorite new sayings.

Call for Comments: What do you do on mandatory rest days?

Day #6, boom back on track.

- Alex

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Hate is a strong word. It’s interesting to read that those who hate hide it well, but store it up inside. I don’t want to be know as “one who hates.” I don’t think it 100% applies but in situations like this I really don’t like/hate rest days.

It’s hard enough to find the time to train with just two little ones and now I lose at least 3 days, if not more. I am still just trying to make peace with it. Being in the Army, whenever you get a stupid injury like this I feel as though there is extra ridicule. “You can still do push-ups…just do them on your knuckles, ‘how can you not run just a bandage on your hand,’ ’shamer’", not doing as much as you could. Granted, most of its just fun and games, but to a runner/crossfitter/cyclist/powerlifter, I want to be training!

It them moment of a break I need to get on the foam roller, lacrosse ball, maybe get a little more Bible reading and meditation. Hopefully, all this adds up to a more limber runner come the end of the week. Actually, as a good reminder to myself, I need to keep the mileage light this weekend. No sense, it getting the thumb infected or breaking down on a super long run (this was peak week) and getting injured.  

I just can’t shake the thought that this training week is ruined (I mean for a physical exertion standpoint it is), but I need to stay focused on the recovery piece. Heck, maybe I can even spend some more time with Ashur and Arden (who is currently fighting the pacifier as well both lay outside).

Just need to stay focused on the get better mindset. 

Call for Comments: What do you do on mandatory rest days?

Day #6, boom back on track.

- Alex

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No matter how slow or how short you can currently run, every can and should run. There is a reason the term Runner’s High exist and other workout “highs” can happen but just aren’t talked about.  

Another point he made is that we all have a different inner runner or spirit of a runner. This is why I am encouraged about just hearing about people getting out and running. Not everyone should and will thrive on the same training plan or training method.

There are many different thoughts on fast, slow, intervals, long runs, big mileage, short mileage. I think you just need to get outside and run, don’t worry about trying to concoct a plan or following something. Now, I do follow somewhat of a plan, but the idea is to not used the absence of a plan or method as an excuse to now run or train.

Another awesome thing I heard talked about was by Jim Walsmley on the Trail Runner Nation podcast. He mentioned that some days you just “feel” it and that day is not specifically an off day. He said that it’s ok to take an off day but just don’t let that off day become a second off day. That is the only problem with unplanned rest days is that they tend to grow and then you have taken several days to a week off.

As I start to close this post up. I need to thank God for an amazing 4 day weekend. It was a perfect weekend to remember the sacrifice of the men and women in the revolution that gave up their lives or livelihood to rely on God and build the foundation of the amazing country the United States of America has become today.

Call for Comments: What’s your excuse to not run?

Day #5, yes I missed 3 days in a row, no excuse just need to cut out the 15min.

- Alex

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I think of all the opportunities I have to run in an amazing country like Germany, and one of the reasons I have the chance to do that is because of those early fighters.  

I would like encourage you as you run or do whatever you do for the 4th of July, that you think and remember those that sacrificed for our independence. That believed in America.  

There is something amazing about that diverse of a people coming together for a common goal and to fight as one. 13 original colonies stepping up to the plate.  

Call for Comments: Where is your take on veterans from the Revolutionary War?

Day #4, it’s 2233 and I almost didn’t post today.

- Alex

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I have a tendency to call wherever I’m sleeping or returning to every night home. This leads to me getting told sometimes that, “Kuwait is not our home or Latvia/Lithuania is not our home.” It is a good reminder that our families our back at our “home” waiting on us. However, that is why it’s always interesting for me moving place to place.

I don’t know if I can feel like a place is home until I’ve gotten out and ran on some trails, seen the scenery and found an amazing Church. I think it still why I’m so insistent on getting out on the trails here in Germany. I may have a weird love of being lost and having to pull out the map and do some navigation to get me back on a trail headed in the right direction.

I think term home base really applies a bit better as I move throughout my time in the military. When we go on short vacations or little trips on the weekend it is always nice to come home to a home base that is clean and has our vibe in it. It really is a neat to be able to have people over to show off the paintings God has blessed us with and relax in the furniture and have great conversations with others.  

I think the hardest part for me is that we have put down roots in each place we have lived and when you do that it rips you apart when you tear out and start over. Granted, Facebook is a great way to keep up with old friends, but its just not the same when you have to go somewhere new and start all over.

Home is coming more of where my wife and kids are now though. I cannot explain the joy when I come through the door after work and Ashur (#1) come running up and opens it (normally because I just crack it to mess with him). He has the biggest smile, like daddy’s home time to play! There is nothing like sitting down at small little Hotwheels Track and launching cars, or going out and playing on the water table with him.  

Home is where you can cook food. Cooking great healthy, vegan food is one of the other things the my amazing wife does. She helps my family stay fit and in shape (at least as in shape as a 2 year old needs to be). There is nothing like coming home to a home-cooked meal and enjoying the time a the table with the family.

Call for Comments: Where do you call home?

Day #3, hopefully this gets me on the roll. Btw...Sun’s Out, Guns Out

- Alex

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For me I would describe my day by day, normal training week as; Monday = Squat, Crossfit, MAF Run / Tuesday = Bench Press, Crossfit, Intervals / Wednesday = Deadlift, Ruck March / Thursday = Press, Crossfit, Intervals / Friday = Crossfit, MAF Run / Saturday = Long Trail run / Sunday = Bike or Run and Hike with Ashur

That description is in a perfect world though. Meaning I get up at 4:45am and start my workout at about 5:20am. I am the type of athlete that would love to do two a days, but that is when I have to look at priorities. My wife and two sons come first (majority of the time, maybe not the Saturday long run). For the most part I train while they are still sleeping. I don’t want to look back on my life and think, I ran really fast, or was in really good shape, but I don’t know my two sons.  

I’m not saying that you can’t train a lot and still be a good parent, however, for me, right now. I love getting home from work, having dinner with the family, playing with the 2 year old and then going through the usual bedtime routine. Tonight is a perfect example, the rain started to pour, so quick decision was made, I took the two year old outside (both of us shirtless and barefoot, he got much colder than me quicker) and we played in the rain for a while before bath time.  

Times like that are the ones I don’t want to miss while I’m out on an evening run, ride, or workout. One day when the the boys start to grow up, then it may be appropriate for us to “play” by going out to the local trail and running or riding our bikes, but that will be as a family and not necessarily for training.

One of those on going lessons is how to balance life; faith, work, family, training, all pull some time away and you have to sleep at some point.

Call for Comments: What does a “normal” training week look like for you?

Day #2 in the books. Just gotta keep this up.

- Alex

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However, you do feel more prepared for the 2nd. You don’t feel as overwhelmed. One good example is; a trip we are already kind of planning as we look toward 4th of July, nothing crazy, but maybe a bit more travel than we would have done if we were coddling the 1st.  

It’s going to be even more odd for me, because with the 1st I deployed for 10 months, 1 month after he was born. So it was; have baby, help with cute baby, leave cute baby with mom, return to playful 1 year old. Now, I’m going to be here to experience all the “firsts” with the 2nd, but I feel like it going to feel like a longer time before he is the playful 1 year old.

I can’t wait till they are both able to play with the hot wheels, trains, water table, balls, or any of the other toys that the 1st likes playing with right now. I know these times pass quickly and I need to try to enjoy them and mentally capture them and be in the moment as much as possible but some days and times it just seems like we have a crying baby and a crying toddler.

As we continue to grow bigger (physically and numerically) as a family, I can’t wait to see how God uses my two little boys to further His kingdom. I can’t wait to have actual responsive conversations with my 1st and we’ll continue to wait for the 2nd to just give us a smile; maybe it will come this weekend when he sees the Alps for the first heck.

Anyways, two boys…going to be another good 18+ years ahead of ourselves.

Call for Comments: What does the number two mean to you?

Well, this is the first day in a row. Now just 15 minutes tomorrow for my next post.

- Alex

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