Tag Archives: Body Specs

Streaking Again!

It’s August, and still no big races to be had for the foreseeable future. There are two ways a stir-crazy endurance athlete like me can handle the situation: (#1) drown my sorrows with chocolate, (#2) take on another 31-day streak of at least one mile per day.

Since they’re not mutually exclusive, I’m doing both.

The chocolate? Just about any good brand will do, but my current drug of choice is Endangered Species bars. Heavens, they’re tasty. And ten percent of net profits go to save wildlife, so I’m being socially responsible too. Win-win, if you ask me.

As for the streaking part: the May challenge from RF Events was to do at least one mile per day of whatever motion was fancied to get there. My wife chose the sensible approach of walking the mile (or more). Me being Samurai Ultrarunner, I chose to run. And one measly mile? Puh-lease. If it isn’t at least five, it’s not a real run.

The net result was 179 running miles over 33 days. And a sore lower body. It wasn’t the total miles – I once ran close to that distance all at once – but the cumulative fatigue of running every day. Rest really *does* matter.

So for this month, I’m mixing it up. Some running, some cycling, and even some walking. Skip at Body Specs said there was hope for me after all. And then he put me through the wringer. (Gotta train the rest of the body, too.)

One highlight of the August streak so far was a bike ride from our campground in Empire to Lake Leelenau, where one of my favorite bakeries (9 Bean Rows) is located. This year they’ve added outdoor dining and thin-crust pizza.

40 miles on a hot day to get here. Worth it.

I took care of an entire artichoke pizza and almond croissant. The round trip was 81 miles, so I burned it off, but those first few miles on the return leg with an entire pizza in my stomach was a tad sketchy. Worth it, though.

I have to admit that it’s a little harder to get out the door sometimes, given the heat we’ve been having. One way to tackle that is to run early, as I did Wednesday morning, with the added bonus of a new coffee shop right down the street from where we finish; Drip House at the corner of Stadium and Main, right across from Michigan Stadium.

This morning I had a goat cheese and olive pastry, and something called a Military Drip, which has espresso, and matcha, and cocoa powder in it. A lot going on there. Sorry, no pictures. I polished those off quick. Maybe next week.

Done Lots of Sweating – Time to Burn!

BEEN A LITTLE WARM THIS SUMMER, hasn’t it. But it hasn’t stopped me from training. Even the VM150, with its two days of 90+ degree heat and blazing sun, was useful to me.

What for? Well, in three weeks I head to the Black Rock Desert in Nevada, for a small social gathering they call Burning Man.

Photo: Aaron Logan on Flickr, Creative Commons license.

The five-cent summary is that BM is a week-long event in the middle of the desert. A city is constructed on bare playa, 70,000 people move in, wear outlandish clothing, do outlandish stuff, burn this giant figure, and then they all go home. If you’d like to learn more (and I encourage you so to do), just Google “Burning Man” and you’ll get all the information and photos you can manage. You could start here, for example.

Photo: Steve Jurvetson on Flickr, Creative Commons license.

The following Q&A comes in part from those who already know, and in part from what I can hear in your heads as you are reading this.

Q. So, Jeff, ummm….. why?

Believe it or not, BM had never really been on my list of things to experience [1] until recently. But I’d been aware that they return the desert completely to its natural state afterward. They take Leave No Trace and zero waste principles VERY seriously. This I have to see.

Oh, and there’s a 50K there, too. Which is the main reason I’m going. [2]

Q. So, Jeff, how on earth does one prepare for a week-long stay in the middle of nowhere, be entirely self-sufficient, and stay cool, hydrated, and reasonably sane?

I’m still trying to figure that out. Fortunately, they provide a “Survival Guide” with all the essential information one needs. I’ll provide details as I finish up planning and stocking up, I promise.

Q. So, Jeff, let’s assume you really do intend to run 31 miles in the desert. How are you training for it?

Well, I’ve been running…

Cycling…

A little 70-mile jaunt up the Leelenau Trail to Suttons Bay last month.

And hitting it hard at Body Specs

It helped that I took my time recovering this year after my big race, instead of trying to rush back into full activity (like the previous two years). I’d credit greater maturity and wisdom, but really it was a sore knee that took several weeks to heal completely.

And although the heat’s been annoying, it’s helped me stay acclimated to what’s coming up. Nature has my permission to cool things off starting in September.

(To be continued – I’ll share as much as I can of my careful, meticulous planning and frantic, last-minute panicky decisions. I’ll let you guess what there will be more of.)

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[1] You’ll never catch me using the ghoulish phrase, “bucket list.” When I’m dead I won’t care what I did or didn’t see/do. I focus on experiencing life, not death. Plus I don’t like the imagery.

[2] That’s my story and I’m sticking to it.

Veterans Memorial 150: How Did This Happen?

I RAN 150 MILES FOR THIS HERE DOUGHNUT.

I’d just run the Veterans Memorial 150 from Ludington to Bay City, and the iconic Cops & Doughnuts is a sponsor of the race. So naturally I had to stop in and thank them for their support. I bought a bunch of their ginormous cookies, but I got this doughnut for free.

How come? It’s my trophy.

Because I. Won. The. Freaking. Race.

First overall.

VM150 2018 results

Click the image if you’d like to see the full results.

151 miles in 40 hours, 6 minutes, over two days of brutal heat that dropped half the field on Saturday, and many of the rest on Sunday. Ten runners made it to the one hundred-mile mark, and only four (including yours truly) went the entire distance.

I had other “firsts” too. It was my first race over one hundred miles, and the first race where I had a crew and pacers. And yet somehow, some way, it all came together. I’m still finding it hard to believe.

As there’s a lot to share about my experience, I’ll dedicate several posts to it. In this first post, I’ll tell you why I chose the race, trained for it, and planned it. Next, I’ll recap the race itself. Then I’ll talk about the factors essential to my finishing, and winning – what steps I took to prepare, how I dealt with foot issues, and how I handled the heat. And I’ll ask my crew and pacers to chime in with their thoughts and experiences, too.

So here we go!

What’s the VM150, and why did I sign up?

The Veterans Memorial Honor Run is a 150-mile jaunt from Ludington to Bay City – Lake Michigan to Lake Huron. Taking place over the Memorial Day weekend, it is also a fundraiser for Victory Gym, a nonprofit that offers free membership to veterans and first responders, and supports people dealing with PTSD and its effects.

Exercise has been shown to help alleviate PTSD symptoms, and the gym was founded by a veteran who discovered its benefits and wanted to help others. Both the unusual distance and the wonderful cause attracted me to the race, and not too long after I found out about it, I took a deep breath and signed up.

The Course: Lake Michigan to Lake Huron

For such a long race, the general directions were quite simple:

  1. Go to Ludington Pier, face east, and start running.
  2. Stop running at Bay City State Park.

For a really cool animation of traveling the course created by a fellow race finisher, click the image of the video.

Over half the race (81 miles from Baldwin to Midland) takes place along the Pere Marquette Rail-Trail. It’s very difficult to get lost on this stretch, although I nearly succeeded once. The final 23 miles out of Midland are on open roads, so I drove it a few weeks before to get familiar with that stretch, as I figured I’d be running it in the dark.

How to Train for a 150-Miler, Summary Edition

My training followed the same basic plan as for my 100-milers the past two years; strength train and run all winter, and warm up to the distance with spring ultras.

The fine folks at Body Specs did their part, pushing me hard three days per week. They worked my entire body, with a special focus on the muscles that support running – glutes, hamstrings, and core. I did a ton of squats, lunges, crunches, and resistance training.

My spring ultras were the Land Between the Lakes 50 (a PR!), the Dogwood 12 Hour (54.5 miles, 3rd place finish), and Trail Marathon Weekend (the “No Wimps” half + full marathon). In between ultras, I recovered, and never ran more than 35 miles per week.

Unorthodox? Yep. But I’d successfully used this routine for my 100 mile races, so I knew it would prepare me physically. But mentally, running 5-6 days per week would have been tedious and non-motivating. With no sponsors and nothing to prove except to myself, I wanted to enjoy the journey to the big event. Otherwise, what was the point?

Recruiting Crew and Pacers: Otherwise Rational People Agree to Support This Crazy Adventure

Last year’s Lighthouse 100 taught me the value of a crew. I ran that race unsupported in 95-degree heat, with aid stations ten miles apart. The result was a bonk and near-DNF until I was rescued by another runner’s crew. The VM150 aid stations also average about ten miles apart, so a crew of my own would be essential.

My wife volunteered for the job, as did my good friends Dave and Sue. As they’d never crewed before or witnessed an ultra in progress, I gave them plenty of warning and time to change their minds. I advised them that CREW stood for, “Cranky Runner, Endless Waiting” and the race would consume their entire weekend, when by all rights they should be sitting comfortably at our campground with cold drinks. They stuck to their guns, and I accepted with a mix of gratitude and concern. I would need to give them a lot of information and instruction for things to go well.

I would also need pacers. I figured by late Sunday I would be pretty tired, and running the final miles on open roads in the dark was not an attractive prospect solo. If nothing else, a pacer would keep me pointed in the right direction and save me from becoming a traffic hazard. My running coach Paul and his wife Colleen offered their services, as did my friend Charlie from Body Specs.

So I had a team. Now what I needed was . . .

My Liege, I Have a Plan (click for reference)

First and foremost, I needed a schedule, so my crew could plan their stops and my pacers knew where to find me. I created a spreadsheet detailing my expected arrival and departure times at each aid station. At 50 and 100 miles I put in an extended break to rest, stretch, and change clothing and gear as needed.

I’d finished Lighthouse in 24 hours despite my near bonk, so I figured I could cover the first 100 miles at VM150 in the same time. This could be done with 11-minute miles for the first 50, and 13-15 minute miles from there to 100. I figured I’d be walking most of the final 50, which put my total race time around 45 hours, finishing near dawn on Monday morning.

I thought this was a conservative schedule, but I found I would arrive at many of the aid stations before they were scheduled to open! Not a problem since I had a crew, but curious. Wouldn’t many other runners be in the same situation?

Gear and Equipment

Next I created a packing list for clothes and gear, first-aid and personal care equipment, and food and drink. I packed them into separate and easily identifiable boxes so an item I needed could be found quickly.

Dave and Sue offered their custom van for the crew vehicle, which had plenty of room for all my supplies, plus a bed if I needed to lie down, and even a toilet. In terms of an ultra, this was real luxury. And no need to pack drop bags and guess which aid stations to send them to!

You can see my complete packing list below.

What to Wear? What to Wear?

With warm weather forecasted, the basics were easy. Shorts, shirt, compression underwear to prevent chafing, and lightweight socks. I packed spares of each, along with a light rain cover and a jacket. A light-colored cap was a necessity, as was a hand towel to dry myself or soak in ice water to stay cool.

For shoes I used my Saucony Kinvara 9s, with my Saucony Ride ISO and New Balance for backups. As a sock change can refresh sore feet, I packed six pairs. A basic belt held my phone and a Gu, and I used a handheld water bottle. With a crew close at hand, I could save the weight of extra food and fluids I would otherwise have to carry.

Food and Drink: The Ultra Diet

Here’s how you select food and drink for an ultra: Go to the grocery store and pull stuff off the shelves at random. Once home, sort out the items with fiber or any nutritional value whatever. Throw those away. Pack what remains.

A typical ultrarunner will burn between 400-600 calories per hour during a race, but can only replace about half that. Too much food, or heavy food, will stick in the gut and cause much unpleasantness.

Humans have tens of thousands of calories in fat stores, so there’s no danger of actual starvation. The trick is to prevent the body going into calorie conservation mode. Easy to digest foods with lots of carbs work best for most runners, with a small amount of protein and fats to help prevent muscle breakdown.

I stuck with the tried and true for me: PB&J on white bread, pretzels and pickles for salt, bananas and red grapes, and cookies and M&Ms for obvious reasons. Clif bars and chewy granola bars were handy items to “grab and go” and Gu packets give me a quick shot of energy if I’m not feeling up to eating at the time.

Water was my main drink. I used S-Cap tablets for electrolytes, supplementing with Gatorade. I also included iced tea, and Vernors, which provides sugar and settles my stomach.

Finally, ice would be key. It promised to be a warm weekend, so I’d need a lot to stay cool. Plus during any ultra I like my drinks to be ice-cold. Warm Gatorade in particular is no fun to drink.

The Night Before

We loaded up the van and drove to Beverly Ludington Friday evening. For a pre-race dinner I like something simple but not greasy. This time I had a grilled chicken sandwich and chips, which pleasantly filled me. I didn’t feel the need to “carbo load” as the course wouldn’t be strenuous and I’d have a crew nearby.

To our pleasant surprise, our motel had a beautiful Buddhist-style garden and koi pond, perfect for settling the mind and getting into the moment. I felt a sense of release very much like the start of my first marathon. All the training and preparation was done, and the stage was set. All that remained was to show up Saturday morning and run.

Up next: How did the race go? What went according to plan, and what didn’t? And what did some other runners see on the trail that first night? “Bear” with me to find out!

The Workout of a Lifetime: Would Picasso Have Been Proud?

THE STORY GOES that Pablo Picasso was approached in a café one day by a woman who asked if he would do a drawing on her napkin. He agreed, made a quick sketch on it and said, “The cost will be 20,000 francs,” or some such enormous amount (some versions say $1 million).

“That much!” the lady exclaimed. “But it only took you five minutes!”

“No, my dear,” he replied. “It took me forty years.”

True or not, the story illustrates the lifetime of effort and experience it takes to be able to do something of quality while making it look easy.

Today’s workout at Body Specs brought Picasso’s napkin to mind. While hardly a work of art, completing it required drawing upon what I’ve learned and experienced since I began serious physical training fifteen years ago.

My workouts are assigned and supervised by trainers aware of my goals, and while the sessions range in intensity, occasionally one becomes a real test of what I thought were my limits. So it proved this afternoon.

This is from another session, but you get the idea.

Basically, I was given what the trainers call “supersets” consisting of a set of exercises performed in order, then “doubled” (repeated). For example, station 1 was monkey chin-ups, followed by ab exercises, followed by pushups. Repeat the three, then move on to station 2. I had a circuit of three stations in all, each with a set of doubled exercises. And I was to complete three full circuits.

After my first circuit I was spent. By the end of the second I needed to sit and rest after each exercise. My heart was pounding. I had nothing left. And I still had one to go.

Sure, I could have quit. All I needed to do was tell the trainers, “I’m done,” and head to the shower. It wasn’t a race, just a training session. And yet it had become, for me, more than that.

Because, for whatever reason, I’m an ultrarunner. And I’ve committed to the most aggressive race season ever, with the first race (50 miles) next month. Completing an ultramarathon requires mental and emotional discipline in addition to physical fitness. Patience, persistence, and dogged determination are needed to accept the continual discomfort and push through the inevitable low points. The mental muscles must be exercised, or they will fail you in a race as surely as undertrained legs.

So as I began the third circuit I called upon some principles I’ve learned and applied over the years.

  • From Aikido: breath control. Replace fast, shallow breathing with deep, slower breaths. This also relaxes the body. I did this after each exercise, establishing control before starting the next one.
  • From Aikido and ultrarunning: focus on where you are, not how much you have left. Do each rep with the best form you can. Then do another. “Remember,” Sensei said, “you can always do one more.”
  • From ultrarunning: pace. Take the time you need to complete the exercise. Don’t go too fast to show off. No one cares.

And, finally, I’d been here before, two-thirds through an extreme challenge, physically and emotionally spent, and ready to quit. Namely, the 65-mile mark at last year’s Lighthouse 100 (you can read my recap here). And somehow I’d found the strength to go on, and finish.

I slowly ground my way through the final circuit. One station, one exercise, one rep, at a time. My 30-minute session lasted well over an hour, and my muscles were shaking, but I completed it. Test passed. Until next time, of course.

So how did I reward myself? Like any health-conscious fitness nut would do:

Okay, it was really just the ice cream. (Peppermint Bark Moose Tracks, my new go-to treat.)

I also had a glass of tart cherry juice with my (healthy and nutritious) dinner. It’s supposed to help ease sore muscles. We’ll see if I can get out of bed in the morning. I hope so, cuz I should get a run in.

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