"Why can't I get my heart rate up to its usual rate on my run or ride?" "Why is my heart rate so much lower than usual when I work out?" Scour the internet, try to find why you can't perform a given workout at your usual heart rate, and you will almost definitely be misled. The form of overtraining most endurance athletes are most susceptible to is rarely discussed. In turn, a form of overtraining with completely opposing signs and symptoms is discussed. This drives endurance athletes whom are overtrained or on the verge of being overtrained to keep on digging that dangerous hole which is overtraining, and prevents them from reaching their potential.
Several years ago I began to research the topic of overtraining in endurance athletes. It confounded me that even in mainstream publications focusing on runners and triathletes, i.e. endurance athletes, the information being published was not relevant to our particular situation as endurance athletes. The majority of published information readily available discussed only one of the two types of overtraining. Most of these articles wholly ignored and failed to mention that overtraining comes in two forms; Sympathetic and Parasympathetic. In only discussing the type of overtraining known as Sympathetic, endurance athletes have been misinformed entirely of what overtraining is and how it presents itself.
The Sympathetic Nervous System controls the fight-or-flight response. This response releases the hormones; cortisol, epinephrine (which is also known as adrenaline), and norepinephrine. Epinephrine’s job is to increase heart rate during periods of stress and high activity. Epi, as it is also called, also constricts blood vessels which elevates blood pressure and helps to get blood to muscles which demand it. Cortisol, like Epinephrine is also produced in the Adrenal Glands during fight-or-flight. Cortisol is responsible for increasing blood sugar in the body to provide readily available and fast burning fuel. During fight-or-flight Cortisol also suppresses the immune system and aids in fat metabolism.
The Parasympathetic Nervous System controls "rest and digest" hormones as opposed to fight-or-flight. Its job is to allow for digesting food and relaxing. It works mostly by inhibiting uptake of hormones involved in fight-or-flight response such as epinephrine and cortisol.
Sympathetic Overtraining refers to an overactive sympathetic nervous system producing TOO MANY stress hormones. This is typically brought on by too much anaerobic work or work near lactate threshold. Parasympathetic Overtraining refers to a sympathetic nervous system which has been so taxed, which may be fatigued, and the Parasympathetic Nervous System, actually begins to gain control over the weak and fatigued SNS. This is confusing language because both forms of overtraining actually involve over stimulation of the Sympathetic Nervous System, as it is responsible for raising heart rates even during aerobic exercise. The difference is where the balance of power falls. As stated, in Sympathetic Overtraining, the SNS is overactive, and in Parasympathetic Overtraining the SNS is underactive or "fatigued" and unable to produce the necessary hormones to raise heart rate. It is unfortunate the labels stuck, and the titles are as they are.
When most magazines and internet sources are discussing overtraining, they usually refer to the symptoms that are present in sympathetic overtraining;
• Fatigue
• Trouble Sleeping
• Weight loss
• Decreased performance
• Frequent illness and colds
• Overuse injuries become present
• Elevated morning heart rate
• Elevated cortisol levels
The only two symptoms which are not subjective are an athletes morning heart rate, and an athletes cortisol levels. Unfortunately, these two factors are usually NOT affected during overtraining by endurance athletes! Even subjective symptoms like an inability to sleep are opposite during Parasympathetic overtraining. During parasympathetic overtraining, one might be able to sleep like a baby for 12 hours per night. This is because there is no sympathetic stimulation to "stress" the athlete preventing restful sleep. Also in the same vein, athletes experiencing parasympathetic overtraining might notice an INCREASE in weight and body fat percentage or no change at all, as cortisol is not burning fat and harvesting glucose, the opposite is actually occurring in the body. The body digests everything and takes fuel in the bloodstream to digest it and store it.
Endurance athletes are likely to see overtraining presenting itself in an, INABILITY TO MAINTAIN A "NORMAL" HIGH HEART RATE RELATIVE TO PERCEIVED EFFORT. What this means is that if an athlete always averages about 140 beats per minute during a given workout, and over several weeks, the athlete finds that even with the same or even a higher effort, he is at a lower heart rate, like around 125, he may be overtrained.
{One method I found to monitor the state of my training, was to log my rate of perceived effort for given workouts, relative to my average heart rate. My RPE scale was 1/20, and HR was in beats per minute. There are multiple ways to track this. You could even give each day a ratio value, like say your RPE was 15 out of 20, and your HR was 155. Your load that day could be .75 (which is RPE 15/20) multiplied by 155, which equals 116.25. You can track this value daily, during overtraining your RPE might be 15/20 but your HR for the workout was only 139 giving your daily number a value of .75*139= 104.25 The purpose of this article is however bringing light to overtraining athletes, NOT discussing methods of prevention. That will be a later topic, as we must also focus on the third variable to assessing daily load, which would be volume!}
If you went on most internet forums, and inquired on why your heart was low for a given workout, the answers that are available are absurd. Most of the respondents are laymen at best, with ZERO understanding of physiology, and they actually reply that it is due to advanced fitness, larger cardiac output, etc! True, true, with greater fitness comes lower heart rates for given efforts, but this is so gradual and unnoticeable in the short term it isn't applicable to overtraining. If overtraining was occurring it is likely that a heart rate for a given workout would be possibly ten beats per minute lower or even more! Heart rates lowering due to advanced fitness occur in timeframes that are so long they become baselines which gradually shift, they would not lower 10 beats or more for a given workout in a period of only one month.
Unfortunately, what I have presented here is mere anecdotal evidence, but IT IS MY HYPOTHESIS. There are many other merely anecdotal research articles which tell stories of German cyclists and Ironman Triathletes experiencing the exact same phenomenon and after taking time off, resting and recuperating only doing exercise which was at VERY low intensity under 110 beats per minute, the athletes were once again strong, performing at normal HR expectations. This may take anywhere from days to weeks or more. I do know, from experience, that it has generally taken me two months at very low intensities to recover, and as a counter balance now, I make sure to track my heart rate constantly. I do not work out at or above lactate threshold more than 15% of my weekly miles or volume...This was also the foundation of Ironman Champion Mark Allen's training program.
The only time we become stronger as athletes is when we recover. Overtraining is in direct conflict with getting faster, and as much of a science the endurance sports are and have become, it is amazing I have to piece together various 1st hand research regarding adrenal fatigue and second hand and anecdotal stories and research regarding Heart-Tired Syndrome which is what Parasympathetic has been written about before. With much research I have determined the cause to be a weakened adrenal system, but the heart and body are complex. Conduction delays in the heart cannot be ruled out, with many athletes being diagnosed with cardiac arrhythmias who overtrain, and also with the endocrine system at play I haven't even mentioned how the heart cannot beat fast without an adequate supply of glycogen!
In regards however, to the common issue of endurance athletes being incapable of elevating their HR for a given workout to their "normal" HR, we must first look to Parasympathetic Overtraining. Unfortunately, there is no diagnosis medically for this as many cardiologists and doctors have absolutely ZERO idea what is at play here.
Signs and Symptoms of Parasympathetic Overtraining are as follows. (These S&S may or may not include all ;)
• Fatigue
• Depression
• Decreased Performance
• Achy legs at night
• INABILITY TO REACH NORMAL HEART DURING EXERCISE
• Possible craving of carbohydrates and caffeine
• Overuse injuries
• Normal heart rate while at rest or LOWER HR than usual
• Low Blood Pressure
The craving of carbohydrates is a response by the body to provide quick burning fuel which usually provides ample energy supply. Many Ironman and Ultra running athletes know that when they "bonk" or "hit the wall" that their HR plummets. This is not because of overtraining in a one day event, but because the body only functions at high levels while it has an adequate carbohydrate supply. The body can store approximately 2000 calories, (if the athlete is superbly trained at an elite level), and once the body has no more glycogen, (AKA "Carbs") to burn, the body must resort to burning fat as fuel which is much more inefficient.
Athletes who do not race with heart rate monitors could not witness this phenomenon. In the comments field below, please comment on stories from your races of over 3 hours in which you noticed your heart drop during an endurance race. As stated before, this article is anecdotal, yet I want all of the stories I can get to study the situation of HR and power, as well as HR and overtraining.
Hopefully this data can be objectified. In the next few days I will post links to all the articles which discuss Heart Tired syndrome I found online, as well as those which are relevant in regards to overtraining, Parasympathetic Overtraining, and Adrenal Fatigue/Insufficiency.
Please comment on this article and don't hesitate to ask questions and bring up other possible causative factors.
PS- Sorry if this piece doesn't flow well...I sort of whipped it out in a rush and haven't really proof read or edited yet...but hey, the important stuff is present!
Thursday, March 8, 2012
Friday, March 2, 2012
Rogue Fly Review- The newest trail racer by Montrail
This past summer I entered a race which was billed as the National Championships of Ultra Running; The UROC 100K. The race involved a mix of road and trail, and a ton of elevation gain. I knew immediately my shoe of choice would be the Montrail Rogue Racer, as it performs equally well on pavement as it does on trails. The conditions that day proved to be epic during this clash-of-the-titans-race with most of the biggest names in the sport destroying eachother over the 64 or so miles of rain and mud and rock and road. The Rogue series of shoes wouldn't be your best pick from your footwear arsenal or quiver if the trails you are tackling are ankle sucking mud holes, or the rockiest rootiest technical beasts out there, but if you need a shoe for well maintained singletrack, doubletrack, fireroads, etcetera, the Rogue series is an awesome pick.
Upon hearing of the release of Montrail's lightest new racer, the Rogue Fly, I was excited to test out a pair. Luckily, Quest Outdoors awesome Montrail rep, Nick got me a pair STAT! These pups just came out and are available to all for a little over $100. The Rogue Fly is billed as a stripped down version of what used to be Montrail's lightest trail racer, the aforementioned Rogue Racer. They say the Fly is the exact same shoe as the Racer without the overlays present on the upper its predecessor, however it feels like a much different shoe. This accomplishment leaves us with a gem of a shoe in the Fly all positive changes, no drawbacks. As far as I'm concerned, the Rogue Fly can take the place completely of the Rogue Racer.
The upper on the Fly doesn't feel anything like I was expecting. It is a stretchier mesh than is present on the Racer and in turn, it hugs the foot, providing a glove like fit in a lightweight package. In my opinion, this new shoe, the Fly is just as stable and capable as the Racer because the Midsole and Sole are the exact same. Whether you are checking out the burliest hiking boot or the lightest trailrunner, a shoe's stability comes from its sole and midsole combo, not its upper. Many people i have fitted for hiking boots are always concerned about ankle support, and its hard to explain to these folks that if the sole is stable enough to keep you upright on gnarly terrain, it is doing the work, not the upper. Like I said, this is more apparent in hiking boots where you would maybe think the opposite at first, but it is every bit as relevant in trailrunning shoes.
The Fly's sole grips well on many types of terrain, but it wouldn't be my go-to shoe if conditions were terribly muddy. The micro three point lugs do well with occasional mud, but would clump and gather weight on a day which mud was more frequent than dry trails. On the upswing, during dry conditions this shoe provides a much faster more free flowing platform than a shoe which handles shedding mud better. At the risk of sounding like a broken record, trailrunning shoes are like cars, you wouldn't drive a hummer in the Indianapolis 500, and you wouldn't go offroading in a Formula One race car. There is a car for every purpose, and a shoe for every purpose. The Rogue Fly knows what it is aspiring for, and it is one of the best at what it aims to be, actually, it is the best, because it offers a stable platform, with cushioning and protection, in a very lightweight package which is hard to do.
The Midsole is Montrail's proprietary Fluidpost design which is a breakthrough in midsole technology. It doesn't contains inserts or plastic moldings. It uses different durometers of foam through the midsole, so its denser where you need it to be and less where it needs to be. This aims to provide a more efficient stride, and over time, your legs, joints, etc will basically feel fresher.
FIT
Heel- Narrow and Low Cut
Midfoot- Medium and Low Volume
Forefoot- Medium and Medium Volume
Cushioning- This shoe is labeled as Neutral, but can accomodate pronation with its Fluidpost midsole.
If you usually run inbetween two sizes, order 1/2 size up. I usually wear a 9.5 or a 10, and in these a 10 fits perfectly. For comparison sake, I wear a 9.5 in Montrail's own, Masochist.
Product Features
- Weight: 7.6 oz / 215 g
- A “Micro“ 3-point lug design for extreme lightweight multi-directional traction, combined with full-length Gryptonite™
- Horizontal and vertical flex grooves provide forefoot flexibility
- Ride Height: 18 mm heel, 8 mm forefoot
- Simple, all mesh upper construction creates a minimal, lightweight fit and feel with uparalleled breathability and "seamless" nature
- Low profile midsole for flexibility and a fast responsive feel on the trail
- Combined external TPU shank and Trail Shield™ for support and traction
Pictured Above- The Rogue Racer
Sunday, February 12, 2012
Louisville Lovin' The Hills 50K- Grossman's Payback
The 2012 Louisville Lovin’ The Hills 50K.
Troy Shellhamer -February 12, 2012
The 2012 Louisville Lovin’ The Hills 50K was slated to be the 20th Ultramarathon I’ve completed. It was also my first back in 2007. Ever since cutting my ultra teeth back then, I have been a student of race strategy. I knew that racing wasn’t just pushing at 100% until the last man is left standing. It is a game of patience and willpower and determination, to develop a game plan, study physiology, and learn how the body operates at each distance, each course, and each event. In light of that constant desire to study the sport and to succeed and grow faster, I started writing race reports and reading race reports to recap what I could learn from each race.
Eric Grossman founded the Louisville Lovin’ The Hills 50K shortly after the start of the new millennium. Once a resident of Louisville, he moved on to Virginia shortly after starting the race and left Cynthia and Todd Heady of Headfirst Performance to run the race from there on. Since starting Lovin’ The Hills, Eric has won more races across the country than I can recollect; 50 milers, 100 milers, etc. Eric is a phenomenal runner, and lucky for us in Louisville, he continues to come back and run Lovin’ The Hills. His 2010 race report from Lovin’ The Hills is one that always stuck with me. He opened with discussing how it’s routine for him. He’d raced over 50 ultras, and probably awoken to over 500 race mornings. He had it all broken down to a science, and so it was all just standard issue, following the same chronological order that had worked in the past. He knew how many calories to eat, how to train the weeks prior, and what pace to start at, etc. his “playbook had been written”. He found himself somewhat surprised during that Lovin’ The Hills though, to find himself far away from 1st place, chasing down some up and coming talent in the form of a very young and ferocious Scott Breeden and Keegan Rathkamp. Slowly but surely though, Eric and “primal instincts” “chased down his prey”, and found himself winning yet another tough Ultra. Keegan held on for second place and Scott Breeden was third. I placed fourth that year, (thanks in part to Russ Goodman and Tim Barnes not running!). I was far enough back that I’m sure I wasn’t on their radars up front.
In the same vein as Grossmans race report I knew what had to happen this year in 2012 for the LLTH50. I had to go out with Eric. Scott Breeden was back also, but now with many races under his belt, and experience that would hopefully prevent him from going out too fast. I wanted to see what Scott could do with a better pacing strategy that didn’t force him to blow up at the end. About 6 months ago, Eric beat me at another course of his, the Iron Mountain 50 miler. It was my first race in several months after hiking the PCT, and he won it in commanding fashion. 3 weeks later, for the first ever Ultra Race of Champions 100K, I passed Eric on the final climb. It was a great feeling for me to pass someone I had been following, studying, watching for years, and finally enter a circle of athletes I had an intense drive to be a part of for all that time. Eric however, wanted payback for my strong finish at UROC, passing him with only hundreds of yards to go on a course of over 63 miles. You don’t destroy yourself to the core for 10 hours only to get passed on the final climb, without taking note and wanting payback! So the stage was set for the 2012 LLTH50.
I was rather certain that the top 3 would include me, Grossman, and Breeden, but I honestly didn’t know what order we would fall. I was certain though, that I would definitely be willing to go through more pain than anyone out on the course, to hopefully defend my win of the 2011 Lovin’ The Hills. As far as I was concerned, this was MY race, MY course, My day. I knew Grossman and Breeden might even be stronger runners than me, but I was willing to endure more pain, and hopefully wage a smarter race strategy war to earn a repeat victory. This year held the most stacked field in the races history. Racers like Russ Goodman, (repeat winner), Matt Hoyes, Mike Hermanson, (a friend and extraordinary talent in the Tri scene racing his first ultra), could all push the pace out there.
The night before the race I was more anxious than most other races I’ve run lately. I had a burning hunger to win, and I knew the competition was stellar. I knew that the pain would be immense and I was ready to push the limits. My friend Ricky George has a saying, “the hay is in the barn”. I had done all of my training. The work was done. I needed to go reap what I had been sewing in my training.
Soon enough, I found myself toeing the line, and everyone who was said to be racing showed up in force. A quick speech by Cynthia Heady to start the race and we were off in the chilly Kentucky snow splattered hills of Jefferson Memorial Forest.
Mike Hermanson , (in his pink valentines candy costume), took off like a rabbit, running with the racers who were signed up for the 15 mile option. Breeden had obviously learned his lesson and was becoming a serious contender as I had anticipated. He ran with Grossman, Matt Hoyes, and I. I knew with Breeden pacing himself well, this was going to be a race for the books. I was surprised at first to see Grossman behind me, not in front of me. I was running my own pace, and usually Grossman is in front of me. I didn’t like it. I wanted Grossman to start strong with me on his heels, never giving him a yard, and I wanted to run him down in the end. Ironically, In the opening miles, Grossman pondered aloud, “Has this race ever come to the final climb? Has it ever been a truly close battle?” Knowing the answer as I had already contemplated the same scenario I immediately replied with a smile, “If there was ever a year that this race comes down to the final climb, THIS is the year!” I soon looked back and saw another veteran I’ve looked up to, who I was expecting great things from, Russ Goodman. We had quite a talented lot pushing the pace up front.
Coming out of the first section, (the Horine), we caught my boy, Mike Hermanson who had been in the lead for the opening 5 miles, running strong even on the steep climbs in the Horine Section. The trail however, would only get hillier and more challenging as the race progressed and we had 33 miles to run.
I ripped off my jacket coming into aid station 1 and fumbled with my GPS watch. Typical mayhem ensued as no one wants to lose time while performing the necessary task of refueling for a few quick seconds as they grab water. I entered the trails quickly again, right behind Grossman, and chatted about the surprisingly good course conditions. Snow had been in the forecast, but we only got a light dusting, and the freezing temps kept the mud frozen which was a true blessing.
Mike Hermanson was back in the lead running with power and Scott Breeden, Eric, Matt Hoyes and I all ran most of the second stretch together. I had a chance to catch up on Matt’s past year and talked with Breeden a bit about Leadville. The pace settled slightly, and I was glad we had found a rhythm. That rhythm was obviously a recovery effort for Eric, because around mile 13ish, coming out of Yost climbing to the Yost Ridge connector trail and then running back down to the visitor center at mile 16, Eric had had enough of it, he lit out on a mission, passing Hoyes and Breeden and I. I quickly followed in pursuit and vowed to not give him an inch. True, my effort was higher than I would have liked, but I vowed to live like Eric and possibly die like Eric this race I just had to outlast him. I was going to be glued to him. I had faith in his ability to beat all others, and I knew we were very close in capacity to endure pain, etc. I had to stay with Eric, even if it meant starting a hard effort before I wanted to.
After quick pursuit and running side by side with Grossman I enlightened him to the fact we had come out of the first 6 miles 3 minutes faster than I did last year, and we had now just ran the second 9 miles 7 minutes faster than I had last year. I’m sure this didn’t mean squat to Eric, but to me it meant everything. I wanted badly to break 5 hours this year. It was the longest course in the race’s history, by miles, not just yards, and also the most challenging. Last year I won in 5 hours and 9 minutes and this year I wanted 5 hours flat even with some additions that added a few tenths of a mile over last year. Upon hearing the news that we were beating last year’s splits, Grossman informed me, “You’re in the big leagues now Shellhamer!” It was this kind of repartee that fueled us, or at least me. I really enjoy his dry wit and it is fun to be able to trash talk a little! Usually us trail runners are so mellow and chilled out I’m scared a little friendly bullying might come off the wrong way. Fortunately with Eric, you know he’s game to dish and receive a little friendly verbal assailing in good taste.
In the opening miles of the Siltstone, it was Grossman and Breeden and I, chasing down Hermanson. The three of us traded spots several times until Grossman decided to lead the attack. We caught Hermanson in his first Ultra attempt about a mile and a half into the Siltstone as Eric led a charge down a long decent on tight technical singletrack trail and I quickly followed suit. We passed Mike and exchanged greetings, and quickly began the long climb up after Bearcamp road. Breeden reclaimed his second place from me, as Eric and I had been in first and second spots, and those two led up to the Siltstone ridge. I let them lead the climb and set the pace as I was confident in my speed once reaching the long ridgeline. I didn’t want to expend so much energy on the long climb and lose speed on the ridge. Eric must have had the same plan, because even though he led us up the climb, he started to fly on the ridgeline of several miles. I passed Breeden once I noticed Eric gaining ground and I had confidence I could follow, especially on a trail I knew so well. I noticed this would be a theme throughout. Eric was doing EXACTLY what I would do in his situation. Eric wins because he is a trained machine, but also because he races smart.
About mile 21 or 22, Eric and I were shoulder to shoulder, running to the Aid station at Scott’s Gap. I was floored to see that we had just run a 55 minute Siltstone, a split good enough to maybe win the Siltstone half-marathon and we were holding that in a 33 mile slugfest. Breeden caught us going into Scott’s gap. My crew, Stephanie, looked thrilled to see us at the Aid Station ahead of schedule, and I yelled something to the effect of, “I’ve got to run it hard, when this old man is breathing down my neck!”…like I said, I enjoy the banter.
In coy disguise, Eric handed me some bait which I disregarded immediately, suggesting that upon Scott’s Gap, “The race starts here boys! Get in front Shellhamer, let’s see what you can do!” As mentioned previously, Eric was doing exactly what I would have done. Anyone who pushes a hard Scott’s Gap will be toast and easy game later on. MY game however, was to run a slow and conservative recovery effort through the challenging Scott’s Gap loop, and then start my race upon getting back on the Siltstone and run it home for the last 10 miles. I would have handed Eric the same bait. I knew that he was planning the same strategy because he didn’t pass me in Scott’s Gap, and I wasn’t setting any speed records there. We did, however, lose Breeden and his pacer, Beau, once and for all.
It’s always great getting back on the Siltstone for the run to the finish line, as you get to see the others heading out to Scott’s Gap. This year was particularly special for me in that I was leading the race with Grossman behind me ever since Scott’s Gap. I felt like I was crawling, but we nailed a one hour Siltstone back to the visitor center for a 1:55 Siltstone, (of course there was a 34 minute Scott’s Gap loop in the middle of the Siltstone). Regardless, 1:55 on the Siltstone is flying, and like Eric said, it was the big leagues.
If I was Eric and I thought I was stronger, I would have planted myself right behind me, Troy, until the final 2 mile climb. That’s exactly what he did. I think he respected me enough that he didn’t want to get in front and set a harder pace that would leave him tired for the final climb where I could attack and pass. Instead, he let me lead the race for the final 10 miles, and we decided upon a showdown on the last climb. That being said, I was maintaining the exact pace I wanted to. One thing I pride myself on is running the exact pace and race I want to, and although I know it sounds contradictory since earlier in the race I followed Eric in some early hard efforts, I knew it wouldn’t hurt my end objective, and in the end, it was me and Eric, just like I wanted it. I was hoping that the one hour return on Siltstone would have left Eric a little battered and shot, and I had confidence in my ability to finish strong. I always disregard pain and emotion and bury myself in the end.
We passed the Aid Station and I threw Stephanie my bottle to be unfettered by anything unnecessary. I think the workers knew this would quite the battle. Two miles, all uphill remained.
It had come true. The race had come down to the final climb. Eric came shoulder to shoulder with me at the start of it, and we shared a common statement about how bad this was going to hurt, knowing how much pain the other was willing to endure for victory.
Eric leapt out and commanded a lead, and I dug deep. I pushed with everything, but couldn’t close the gap. My friend, Jeremy Brown followed and watched it unfold. I was glad to have him out there. I gave it everything I had but couldn’t close that gap he opened in the first hundred yards of the climb. I was willing to do anything! I was willing to suffer immensely, but I couldn’t close the gap! I couldn’t make it hurt enough! I would have done anything! Why couldn’t I catch him?! I knew there a lapse in the climb near the middle. I hoped Eric would crack. I didn’t give up. Upon reaching the lake in the middle of the climb, I fought hard to gain ground, Eric was still where he was, I couldn’t push hard enough, I tried and tried, I would have done anything, endured any amount of pain, PUSH! PUSH! Why am not closing this GAP!? Why can’t I hurt more?!?!
I heard the cheers. Eric was crossing my finish in first. I finished ONE minute later. ONE MINUTE on a course of 33 miles. That’s ridiculous. I beat my goal my 13 minutes, and beat last year’s time by 22 minutes. The end result of the race is nearly astounding; I never imagined I was capable of running that course in 4 hours and 47 minutes. I didn’t crack. I ran strong throughout. I ran EXACTLY as I wanted to, and faulted not one iota. Eric was stronger, and waged a wise battle for the win. I finished strong, very strong, but Eric was amazing. To run an entire race within feet of another is rare, exceptionally rare. To be so close to such an accomplished, renowned runner in and of itself is good, but what is great, is when you know you ran literally the best race of your life, your best performance to date, which is what I did. I am proud.
Breeden came in third, with Matt Hoyes in fourth after passing Hermanson.
After the race, we all chatted about our day and our upcoming plans in the renovated house which is perched atop the lookout in the Horine Section, enjoying the best part of the day, which is eating all of Cynthia Heady’s marvelous soups and stews.
Coming up is the LBL 50 miler for me in three weeks, followed by the Umstead 100 miler three weeks later. A busy spring schedule full of fun times and great camaraderie.
Troy Shellhamer -February 12, 2012
The 2012 Louisville Lovin’ The Hills 50K was slated to be the 20th Ultramarathon I’ve completed. It was also my first back in 2007. Ever since cutting my ultra teeth back then, I have been a student of race strategy. I knew that racing wasn’t just pushing at 100% until the last man is left standing. It is a game of patience and willpower and determination, to develop a game plan, study physiology, and learn how the body operates at each distance, each course, and each event. In light of that constant desire to study the sport and to succeed and grow faster, I started writing race reports and reading race reports to recap what I could learn from each race.
Eric Grossman founded the Louisville Lovin’ The Hills 50K shortly after the start of the new millennium. Once a resident of Louisville, he moved on to Virginia shortly after starting the race and left Cynthia and Todd Heady of Headfirst Performance to run the race from there on. Since starting Lovin’ The Hills, Eric has won more races across the country than I can recollect; 50 milers, 100 milers, etc. Eric is a phenomenal runner, and lucky for us in Louisville, he continues to come back and run Lovin’ The Hills. His 2010 race report from Lovin’ The Hills is one that always stuck with me. He opened with discussing how it’s routine for him. He’d raced over 50 ultras, and probably awoken to over 500 race mornings. He had it all broken down to a science, and so it was all just standard issue, following the same chronological order that had worked in the past. He knew how many calories to eat, how to train the weeks prior, and what pace to start at, etc. his “playbook had been written”. He found himself somewhat surprised during that Lovin’ The Hills though, to find himself far away from 1st place, chasing down some up and coming talent in the form of a very young and ferocious Scott Breeden and Keegan Rathkamp. Slowly but surely though, Eric and “primal instincts” “chased down his prey”, and found himself winning yet another tough Ultra. Keegan held on for second place and Scott Breeden was third. I placed fourth that year, (thanks in part to Russ Goodman and Tim Barnes not running!). I was far enough back that I’m sure I wasn’t on their radars up front.
In the same vein as Grossmans race report I knew what had to happen this year in 2012 for the LLTH50. I had to go out with Eric. Scott Breeden was back also, but now with many races under his belt, and experience that would hopefully prevent him from going out too fast. I wanted to see what Scott could do with a better pacing strategy that didn’t force him to blow up at the end. About 6 months ago, Eric beat me at another course of his, the Iron Mountain 50 miler. It was my first race in several months after hiking the PCT, and he won it in commanding fashion. 3 weeks later, for the first ever Ultra Race of Champions 100K, I passed Eric on the final climb. It was a great feeling for me to pass someone I had been following, studying, watching for years, and finally enter a circle of athletes I had an intense drive to be a part of for all that time. Eric however, wanted payback for my strong finish at UROC, passing him with only hundreds of yards to go on a course of over 63 miles. You don’t destroy yourself to the core for 10 hours only to get passed on the final climb, without taking note and wanting payback! So the stage was set for the 2012 LLTH50.
I was rather certain that the top 3 would include me, Grossman, and Breeden, but I honestly didn’t know what order we would fall. I was certain though, that I would definitely be willing to go through more pain than anyone out on the course, to hopefully defend my win of the 2011 Lovin’ The Hills. As far as I was concerned, this was MY race, MY course, My day. I knew Grossman and Breeden might even be stronger runners than me, but I was willing to endure more pain, and hopefully wage a smarter race strategy war to earn a repeat victory. This year held the most stacked field in the races history. Racers like Russ Goodman, (repeat winner), Matt Hoyes, Mike Hermanson, (a friend and extraordinary talent in the Tri scene racing his first ultra), could all push the pace out there.
The night before the race I was more anxious than most other races I’ve run lately. I had a burning hunger to win, and I knew the competition was stellar. I knew that the pain would be immense and I was ready to push the limits. My friend Ricky George has a saying, “the hay is in the barn”. I had done all of my training. The work was done. I needed to go reap what I had been sewing in my training.
Soon enough, I found myself toeing the line, and everyone who was said to be racing showed up in force. A quick speech by Cynthia Heady to start the race and we were off in the chilly Kentucky snow splattered hills of Jefferson Memorial Forest.
Mike Hermanson , (in his pink valentines candy costume), took off like a rabbit, running with the racers who were signed up for the 15 mile option. Breeden had obviously learned his lesson and was becoming a serious contender as I had anticipated. He ran with Grossman, Matt Hoyes, and I. I knew with Breeden pacing himself well, this was going to be a race for the books. I was surprised at first to see Grossman behind me, not in front of me. I was running my own pace, and usually Grossman is in front of me. I didn’t like it. I wanted Grossman to start strong with me on his heels, never giving him a yard, and I wanted to run him down in the end. Ironically, In the opening miles, Grossman pondered aloud, “Has this race ever come to the final climb? Has it ever been a truly close battle?” Knowing the answer as I had already contemplated the same scenario I immediately replied with a smile, “If there was ever a year that this race comes down to the final climb, THIS is the year!” I soon looked back and saw another veteran I’ve looked up to, who I was expecting great things from, Russ Goodman. We had quite a talented lot pushing the pace up front.
Coming out of the first section, (the Horine), we caught my boy, Mike Hermanson who had been in the lead for the opening 5 miles, running strong even on the steep climbs in the Horine Section. The trail however, would only get hillier and more challenging as the race progressed and we had 33 miles to run.
I ripped off my jacket coming into aid station 1 and fumbled with my GPS watch. Typical mayhem ensued as no one wants to lose time while performing the necessary task of refueling for a few quick seconds as they grab water. I entered the trails quickly again, right behind Grossman, and chatted about the surprisingly good course conditions. Snow had been in the forecast, but we only got a light dusting, and the freezing temps kept the mud frozen which was a true blessing.
Mike Hermanson was back in the lead running with power and Scott Breeden, Eric, Matt Hoyes and I all ran most of the second stretch together. I had a chance to catch up on Matt’s past year and talked with Breeden a bit about Leadville. The pace settled slightly, and I was glad we had found a rhythm. That rhythm was obviously a recovery effort for Eric, because around mile 13ish, coming out of Yost climbing to the Yost Ridge connector trail and then running back down to the visitor center at mile 16, Eric had had enough of it, he lit out on a mission, passing Hoyes and Breeden and I. I quickly followed in pursuit and vowed to not give him an inch. True, my effort was higher than I would have liked, but I vowed to live like Eric and possibly die like Eric this race I just had to outlast him. I was going to be glued to him. I had faith in his ability to beat all others, and I knew we were very close in capacity to endure pain, etc. I had to stay with Eric, even if it meant starting a hard effort before I wanted to.
After quick pursuit and running side by side with Grossman I enlightened him to the fact we had come out of the first 6 miles 3 minutes faster than I did last year, and we had now just ran the second 9 miles 7 minutes faster than I had last year. I’m sure this didn’t mean squat to Eric, but to me it meant everything. I wanted badly to break 5 hours this year. It was the longest course in the race’s history, by miles, not just yards, and also the most challenging. Last year I won in 5 hours and 9 minutes and this year I wanted 5 hours flat even with some additions that added a few tenths of a mile over last year. Upon hearing the news that we were beating last year’s splits, Grossman informed me, “You’re in the big leagues now Shellhamer!” It was this kind of repartee that fueled us, or at least me. I really enjoy his dry wit and it is fun to be able to trash talk a little! Usually us trail runners are so mellow and chilled out I’m scared a little friendly bullying might come off the wrong way. Fortunately with Eric, you know he’s game to dish and receive a little friendly verbal assailing in good taste.
In the opening miles of the Siltstone, it was Grossman and Breeden and I, chasing down Hermanson. The three of us traded spots several times until Grossman decided to lead the attack. We caught Hermanson in his first Ultra attempt about a mile and a half into the Siltstone as Eric led a charge down a long decent on tight technical singletrack trail and I quickly followed suit. We passed Mike and exchanged greetings, and quickly began the long climb up after Bearcamp road. Breeden reclaimed his second place from me, as Eric and I had been in first and second spots, and those two led up to the Siltstone ridge. I let them lead the climb and set the pace as I was confident in my speed once reaching the long ridgeline. I didn’t want to expend so much energy on the long climb and lose speed on the ridge. Eric must have had the same plan, because even though he led us up the climb, he started to fly on the ridgeline of several miles. I passed Breeden once I noticed Eric gaining ground and I had confidence I could follow, especially on a trail I knew so well. I noticed this would be a theme throughout. Eric was doing EXACTLY what I would do in his situation. Eric wins because he is a trained machine, but also because he races smart.
About mile 21 or 22, Eric and I were shoulder to shoulder, running to the Aid station at Scott’s Gap. I was floored to see that we had just run a 55 minute Siltstone, a split good enough to maybe win the Siltstone half-marathon and we were holding that in a 33 mile slugfest. Breeden caught us going into Scott’s gap. My crew, Stephanie, looked thrilled to see us at the Aid Station ahead of schedule, and I yelled something to the effect of, “I’ve got to run it hard, when this old man is breathing down my neck!”…like I said, I enjoy the banter.
In coy disguise, Eric handed me some bait which I disregarded immediately, suggesting that upon Scott’s Gap, “The race starts here boys! Get in front Shellhamer, let’s see what you can do!” As mentioned previously, Eric was doing exactly what I would have done. Anyone who pushes a hard Scott’s Gap will be toast and easy game later on. MY game however, was to run a slow and conservative recovery effort through the challenging Scott’s Gap loop, and then start my race upon getting back on the Siltstone and run it home for the last 10 miles. I would have handed Eric the same bait. I knew that he was planning the same strategy because he didn’t pass me in Scott’s Gap, and I wasn’t setting any speed records there. We did, however, lose Breeden and his pacer, Beau, once and for all.
It’s always great getting back on the Siltstone for the run to the finish line, as you get to see the others heading out to Scott’s Gap. This year was particularly special for me in that I was leading the race with Grossman behind me ever since Scott’s Gap. I felt like I was crawling, but we nailed a one hour Siltstone back to the visitor center for a 1:55 Siltstone, (of course there was a 34 minute Scott’s Gap loop in the middle of the Siltstone). Regardless, 1:55 on the Siltstone is flying, and like Eric said, it was the big leagues.
If I was Eric and I thought I was stronger, I would have planted myself right behind me, Troy, until the final 2 mile climb. That’s exactly what he did. I think he respected me enough that he didn’t want to get in front and set a harder pace that would leave him tired for the final climb where I could attack and pass. Instead, he let me lead the race for the final 10 miles, and we decided upon a showdown on the last climb. That being said, I was maintaining the exact pace I wanted to. One thing I pride myself on is running the exact pace and race I want to, and although I know it sounds contradictory since earlier in the race I followed Eric in some early hard efforts, I knew it wouldn’t hurt my end objective, and in the end, it was me and Eric, just like I wanted it. I was hoping that the one hour return on Siltstone would have left Eric a little battered and shot, and I had confidence in my ability to finish strong. I always disregard pain and emotion and bury myself in the end.
We passed the Aid Station and I threw Stephanie my bottle to be unfettered by anything unnecessary. I think the workers knew this would quite the battle. Two miles, all uphill remained.
It had come true. The race had come down to the final climb. Eric came shoulder to shoulder with me at the start of it, and we shared a common statement about how bad this was going to hurt, knowing how much pain the other was willing to endure for victory.
Eric leapt out and commanded a lead, and I dug deep. I pushed with everything, but couldn’t close the gap. My friend, Jeremy Brown followed and watched it unfold. I was glad to have him out there. I gave it everything I had but couldn’t close that gap he opened in the first hundred yards of the climb. I was willing to do anything! I was willing to suffer immensely, but I couldn’t close the gap! I couldn’t make it hurt enough! I would have done anything! Why couldn’t I catch him?! I knew there a lapse in the climb near the middle. I hoped Eric would crack. I didn’t give up. Upon reaching the lake in the middle of the climb, I fought hard to gain ground, Eric was still where he was, I couldn’t push hard enough, I tried and tried, I would have done anything, endured any amount of pain, PUSH! PUSH! Why am not closing this GAP!? Why can’t I hurt more?!?!
I heard the cheers. Eric was crossing my finish in first. I finished ONE minute later. ONE MINUTE on a course of 33 miles. That’s ridiculous. I beat my goal my 13 minutes, and beat last year’s time by 22 minutes. The end result of the race is nearly astounding; I never imagined I was capable of running that course in 4 hours and 47 minutes. I didn’t crack. I ran strong throughout. I ran EXACTLY as I wanted to, and faulted not one iota. Eric was stronger, and waged a wise battle for the win. I finished strong, very strong, but Eric was amazing. To run an entire race within feet of another is rare, exceptionally rare. To be so close to such an accomplished, renowned runner in and of itself is good, but what is great, is when you know you ran literally the best race of your life, your best performance to date, which is what I did. I am proud.
Breeden came in third, with Matt Hoyes in fourth after passing Hermanson.
After the race, we all chatted about our day and our upcoming plans in the renovated house which is perched atop the lookout in the Horine Section, enjoying the best part of the day, which is eating all of Cynthia Heady’s marvelous soups and stews.
Coming up is the LBL 50 miler for me in three weeks, followed by the Umstead 100 miler three weeks later. A busy spring schedule full of fun times and great camaraderie.
Friday, January 13, 2012
Yesterday's Run-Jefferson Memorial Forest and the First Snow of Winter
With each step the rain fell heavier, the sky shaded grayer, and the wind cut deeper, stronger. My fingers didn’t hurt anymore; they were numb, as were my bare legs. The skin covering my quadriceps was rose colored from the sting of the icy droplets that pelted my exposed flesh each time I raised my leg to stride up the steep trail. The wind cut through my jacket. It wasn’t like I was naked though... It was as if I had no skin at all. The more-than-brisk blast would cut to my core, and push me along the trail. It coursed through me, in my lungs, pumped by my beating heart to my muscles. The wind went through me, in me, and around me. I was permeable; the rain and the environment in its entirty moved through me. It occupied the free atmosphere inbetween the atoms and molecules that together in unison make my being. My fluid corpse was like water tumbling down a swift mountain river or stream, controlled by greater forces, except gravity wasn't a factor. I moved up, and down, as the trail and fierce winter day moved me on my path through the forest.
In the begining of the run, when I could still feel the sting of the cold, It started like a war. I could find shelter from the incoming artillery, (which was the wind), when the trail would turn south, and the ridgeline protected me from the onslaught. Then I once again succumbed to my fate, succumbed to the worsening conditions and just ran. I let the fury of the weather around me fuel me. I felt nothing, I expended no energy. When I was on a slope protected from the wind, I noticed the leaves in their stillness, unaffected by the wind, silent and still. Yet somehow I was still propelled forward. The wind abated yet I continued as the front had culminated in still cooler temps which yielded snow from the rain which was my original running companion. The snow fell around me, and I became a flake, blowing down the trail horizontally.
Running in the heat of summer, one word comes to mind; oppresed. The freezing temps however cut to the innermost core of my being, and I felt free,, one with the world in which I was living in immediately. I was lighter and surpassed my organic being. Even my feet felt light. The thick and wide spaced lugs on my shoes bit the ground with precision. Each step gripping, but not clunky.
I needed no fuel, I needed no fluid. As I moved through the forest, I mentally recollected the surroundings in which I began my run that morning. It was in the 40's. It was raining. I was wet. The forest floor was brown and covered in leaves of maple. Hours later, it was in the 20's and the forest floor had changed before my eyes. From originally looking as if it had taken a slight dousing of powdered sugar, to being covered in the afternoon by over an inch of freshly fallen snow, it had transformed before my eyes. My jacket had dried out too. The heat from my body was never noticed by my conscious senses, yet it must have existed, because my jacket was dry.
Time was ephemoral and non-existant in the same time. I lived in the moment as the world around me changed drastically. It could have been 1 second or 100 years. Eventually I reached my car and my senses returned. I peeled off my wet and muddy shoes and socks, and turned on the heat as I drove home, mind renewed, spirit cleansed, and refreshed.
Troy Shellhamer 1/12/12
Monday, January 9, 2012
Hangover Classic 10 Miler, and a new summer race.
I had been excited to race in the Hangover Classic for quite a few weeks prior to the race. Over the fall, I had done more road work than usual in recovering from my broken toe.
The morning came in with a cold slap in the face, with a wind coming in from the west that felt like an icy shotgun blast. It seemed as though 70% of the race was in the headwind, although I am sure it was closer to only half of the race.
My goal was to run faster than 1 hour 02 minutes. At the halfway point, I noticed I was at 31 mintues exactly. I wondered if I could hold pace even with the advanced energy expenditure required during the opening half. I kept digging harder and harder, and pushed the pace faster with each mile, thereby enduring more pain with each mile. The runners around me were strong. I managed to drop a few and gain some placement, but other runners who had paced themselves well also showed up, for new company.
My face contored, and my lungs screamed the last two miles. When I felt I couldn't push more, I did.
I managed to cross the line in exactly one hour and I was thrilled. The exact distance was 10.1 miles.
It's always a fun event, filled with friends and great comaraderie.
SUMMER RACING
551 miles of racing. 14 Days.
It's official; On June 30, I will be partaking in the first Tour De Virginia.
It is a 14 day stage race, covering the entire Virginia section of Appalachian Trail.
There is an 8 mile prologue stage as well, which brings the total to 559 miles overall.
I am excited for this challenge, as the distance is something I have never encountered/attempted before. It would definitely be advantageous to a runner with advanced age, maybe 40 years old, as the likelihood for injury would be lessened. However I have been wise in training, and the base work required to attempt this feat is just what I should be doing in summer.
For many reasons I couldn't pin down my summer race, and when the opportunity presented itself to do this race, I knew I had to make it happen.
It is going to be incredible to run with runners I look up to, who are at the pinnacle of our sport, for 2 weeks on a trail I thru-hiked 6 years ago.
The morning came in with a cold slap in the face, with a wind coming in from the west that felt like an icy shotgun blast. It seemed as though 70% of the race was in the headwind, although I am sure it was closer to only half of the race.
My goal was to run faster than 1 hour 02 minutes. At the halfway point, I noticed I was at 31 mintues exactly. I wondered if I could hold pace even with the advanced energy expenditure required during the opening half. I kept digging harder and harder, and pushed the pace faster with each mile, thereby enduring more pain with each mile. The runners around me were strong. I managed to drop a few and gain some placement, but other runners who had paced themselves well also showed up, for new company.
My face contored, and my lungs screamed the last two miles. When I felt I couldn't push more, I did.
I managed to cross the line in exactly one hour and I was thrilled. The exact distance was 10.1 miles.
It's always a fun event, filled with friends and great comaraderie.
SUMMER RACING
551 miles of racing. 14 Days.
It's official; On June 30, I will be partaking in the first Tour De Virginia.
It is a 14 day stage race, covering the entire Virginia section of Appalachian Trail.
There is an 8 mile prologue stage as well, which brings the total to 559 miles overall.
I am excited for this challenge, as the distance is something I have never encountered/attempted before. It would definitely be advantageous to a runner with advanced age, maybe 40 years old, as the likelihood for injury would be lessened. However I have been wise in training, and the base work required to attempt this feat is just what I should be doing in summer.
For many reasons I couldn't pin down my summer race, and when the opportunity presented itself to do this race, I knew I had to make it happen.
It is going to be incredible to run with runners I look up to, who are at the pinnacle of our sport, for 2 weeks on a trail I thru-hiked 6 years ago.
Monday, December 19, 2011
Lookout Mountain 50 Miler Race Report
Sorry, haven't proofread yet, but wanted to get my race report out ASAP!
Lookout Mountain 50 Miler Race Report
Troy Shellhamer
December 19, 2011
In the past, I’ve described the start of the Lookout Mountain 50 Miler as follows; “The Lookout Mountain 50 Miler has a brutally fast start. People always fly out of the gate like it’s a 5K, not a 50 miler, and you’re left sucking frozen wind, as your eyes tear up from the sting of the cold December air up on Lookout Mountain. You do everything you can to not get dropped before everyone else crashes from their ambitious early efforts, and then the real race begins.” This year was different though, everything was different. One difference for instance, was that I had many friends from Louisville come down to run in the race this year; Jeremy Brown, Rhonda Curry, Jeff Miller, Daniel Delph, and Marcus McElwain. I’ve also gotten to know a lot of the other racers over the last few years, so it continuously gets more and more enjoyable every year to go down to the beautiful mountains surrounding the town of Chattanooga, TN, and catch up on everyone’s past year and make new friends as well while running one of the most pretty 50 miler courses anywhere.
So…back to the differences. This year, after lining up at the start line with hundreds of others, I expected I would once again be chasing others down trying to not let a large gap form as they start the race at speeds which are not maintainable for the duration of the race. During those circumstances, it’s like a tightrope walk, in which you must balance how much energy you’re willing to blow early on in the race, versus how big of a lead you’re willing to let your competition gain, even though you know from research what speeds will most likely win the race, and you can guess they’ll probably crack from their eager efforts. It’s a game of discipline. So I was surprised at the command to “GO!” that I found myself out in front, leading the stampeding heard of runners down Lookout Mountain Highway, before we entered the singletrack trail. (There are a few minutes at the start of the race which are on road to thin the heard before we enter the trail where we’re forced to form a single line…this is also what causes the warp speeds, as we’re all jockeying for position to not get stuck behind slower runners who would maybe be challenging to get around once you’re on the trails…) So, needless to say, I started fast since I was leading the pack to the trailhead, but I was going at MY speed, my pace, as I am a firm believer that in an ultra the only tactic to facilitate success is running your own race from start to finish, although you do have to make accommodations based on your competition…It’s a juggling act.
After the road stretch had thinned us out a bit over the first several minutes of racing, it was time to enter the trail. Johnny Clemons jumped in front of me, so I entered the trail in second place. He took off like a shot, and was soon gone, but I stuck to my guns and let him go, as I knew I was maintaining my fastest maintainable speed. Brian Pickett was immediately behind me, and we had the chance to chat over several miles as we raced to the first aid station at Cravens House, the oldest structure on Lookout Mountain and a piece of civil war history.
The Cravens House aid station is at mile 8, and the top 5 or so of us, all came barreling in exactly one hour, basically shoulder to shoulder, with the exception of Johnny Clemons, who we about to reel in momentarily. A quick bottle change at the aid station and I was back on the trail, without slowing to even a walk really for even a moment.
I was running now with Brian Pickett still, whom I met at the Iron Mountain race back in September, and also with Nick Lewis from Memphis, and I was enjoying good chatter with Nick about the west coast as he lived for a stint in Ashland Oregon and he was knowledgeable on the Tahoe Rim Trail, which was good brain candy to talk about while racing.
Around mile 9 or 10; Nick, Brian, and I caught up to Johnny Clemons who had been running in 1st since entering the trail around mile 1. We exchanged placement for a few miles, and I took the lead for a few seconds, before falling back again upon reaching the 2nd aid station at Reflection Riding Aboretum.
Just before reaching the 2nd aid station at mile 15, the trail runs next to a river, which had flooded over the trail plane, and therefore the trail was completely under water, we had to wade through the mud and muck and nastiness for some adventure. I slipped and fell in the mud, and managed to completely submerge my arm with water bottle attached into a sucking mud hole. Kris Whorton, one of the race directors was at the aid station, and she had some water which I used to clean off my muddy water bottle, and in turn, I fell back to 4th place, as Nick, Brian, and Johnny were now the top three, and I was in 4th.
My plan was take it easy after reaching the Reflection Riding aid station, as immediately following that aid station is the biggest climb on the course. I decided my tactic would be to let them duke it out on the climb, as it was too early in the race in my opinion to start “burning matches”, or use vital energy reserves. I took it slow and easy, yet by the top of the climb, we were all shoulder to shoulder once again. When all 4 of us reached the top of the climb, we all bumbled around a bit trying to find where the course went. I had run the course before, and knew that the course went one way, but upon seeing the others turn left I was confused for a sec before gaining my bearings and going the right. We all corrected our mistake soon enough, and Nick Lewis and I came running into the Covenant College aid station at mile 22.5 in first and second place. I grabbed a quick bottle from Stephanie, as took off, but Johnny Clemons quickly jumped in front of me. Nick was soon with us, and the three of us ran for several miles together discussing pacing strategies as I believe we all wanted to set a new course record. We all shared the lead for a bit, and ran well together. It was shaping up to be one of the most social races I’ve ever run. Usually by the halfway point in a race, 1st through 3rd aren’t all still running together, sharing the lead. It was a blast and I honestly thought the race was still open to any one of us at that point.
We reached the Lula Lake aid station at mile 28 in high spirits, and began the other big climb on the course. At the start of the climb, I jumped off the trail to “take care of some business”, and although my little pit stop only took one minute, Johnny and Nick were gone, and I began to question the timing of my choice. I reached the top of the climb and started to hit my “mental low point” for the race. I let nick and Johnny escape on the super technical climb, and I knew they were both very strong. Nick had taken the lead for a bit before we hit Lula Lake previously so I was wondering if he had just been biding his time waiting for an attack around mile 30 which would have been a smart move.
After a long and lonely stretch, where my attitude was growing a bit negative, I finally reached the Long Branch aid station at mile 34. The trail in between miles 28 and 34 was pretty terrible, due to a tornado that had ripped through earlier this year. For several miles I found myself bobbing and weaving through the trees which had been chainsawed for us. Don’t get me wrong, they had done a ton of work to the trail, and made it as runable as possible, but after running through a very muddy first half of the race, I wanted to find smooth trails to get the pace back up on par with a course record, but with infinite river crossings, muddy trails abound, and bobbing and weaving around the trees on the new stretch of trail in between Lula Lake at mi 28 and Long Branch at mile 34.
When I reached the road which headed up to Long Branch, I saw Nick’s orange shirt, and was glad that he hadn’t escaped too far.
Just like last year, I planned on taking it easy around the 4 mile loop which runners must face before trudging, running, walking, racing or whatever back to the finish line at Covenant College. The 4 mile loop at Long Branch is demoralizing and if you try to attack there, you won’t have much gas left for a strong finish, and those last 12 miles are paramount. Upon completing that 4 mile loop last year, I caught Josh Wheeler and ran those last 12 miles in for my first ultra overall win. This year, upon completing the loop, I started finally feeling good again, and I caught Nick Lewis with 12 miles to go. I knew I felt strong and would be able to run a good final 12 after a strong start and a mid race crash, I was back for a fast finish, but I knew that Johnny was now about 10 minutes ahead.
It was great running back to the start/finish line at Covenant College because the other runners are heading out to Long Branch, so you get to cheer on one another. Everyone kept giving me splits up to Johnny, and it seemed like although I was destroying myself and running a very strong pace, I wasn’t gaining an inch on Johnny.
I could only keep telling myself to keep chasing on the offensive instead of running on the defensive trying to hold my second place. I hoped that by trying to continuously attack in those last 12, I would maybe open up a larger gap back to third, and at least secure my second place finish…It’s a little head game I play…Sometimes if someone is just running to hold their placement, they might start walking climbs, and I wanted to make sure I was attacking the whole time to hopefully catch Johnny.
My efforts were futile. We kept even splits, and he finished 9 minutes ahead of me, but I managed to secure my 2nd place overall finish, with a time of 7 hours 32 minutes, which was 10 minutes faster than last year, on a course which was much harder. Nick came in third about 10 minutes behind me, so my strategy did work at least, I was able to put a larger gap back to third in the last 12 miles which I wanted. David Worth came in 4th and Brian Pickett rounded out 5th. It was talking and catching up with those guys!
Overall the race was a good one, and very different from previous years. I had a good week leading up the race, and even the day before the race was stress free and chill.
The highlight of my race was however, hanging out for several hours and cheering on my friends who all finished. I can’t describe how awesome it was to see Jeremy finish after dealing with some annoying back issues that have almost literally been a monkey on his back not allowing starting a previous ultra. He came in at 9:46 which was great. Marcus, Daniel, Rhonda, and Jeff all did great too and finshed with smiles. I was so glad that after personally witnessing the amount of work the Rhonda and Jeremy put in that the finished with smiles even on a tough course. What a great Christmas present! I think we have a new Christmas Tradition. We all went to a micro brew for dinner and celebrated our big accomplishments!
Tuesday, October 11, 2011
The Art of Recovery
Good training, as much as I want it to be PURE science, an objective science, is just as much ART and SUBJECTIVE. We athletes must learn to feel the difference between overtraining and overreaching.
The first few weeks after an ultra distance race are always a bit of training "crap shoot", whether it's an ultramarathon or triathlon. You never quite know what is going to happen, and you really need to listen to your body as opposed to following a training plan, unless that plan is for forced rest. Rest is always the best option! Here's a break down of my training during the first few weeks after the UROC 100K, and a good example of how one gets faster, by listening to one's body, and not digging themselves into a hole! Good training is about over-reaching a TINY bit and recovering, not constantly pounding out exhausted miles, and never recovering. We only get faster and stronger during recovery, and it takes a lot of experience to FEEL the difference between overreaching compared to over training. (Overreaching can be recovered from in only a few days, and is an amazing training tool, overTRAINING however, is the atheletes arch nemisis, and takes longer to recover from, and strength/speed gain is almost a null point, due to the amount of recovery it takes to recover from overtraining.)
I started the week after UROC with some time off from running. After a race such as UROC, which was an "A" race for the year, my legs were a bit trashed. My quads were definitely the most sore muscle group in my body, and I could feel soreness in them for at least 6 days post race. I ran a few miles on Wednesday, and hiked 14 hilly miles on Thursday, followed by 5 easy road miles. Friday was my first "real" run at a normal pace and it was definitely not fast, but it wasn't supposed to be and I didn't feel much resdiual soreness, and there were no odd aches, twinges, or joint issues.
My next big race is the Pinhoti 100 on November 5th. It is a point to point race along mostly all singletrack trail with over 16,000 elevation gain. My plan to knock off several hours from last years time was to not only focus on hill work, but to add speed workouts and mile repeats on a track once per week.
Saturday was my first track workout and it went well. I ran after work and the duration of the workout was less than an hour, to keep it simple and easy since I was still only a week after UROC. Sunday I was shocked how good I felt while running out at Jefferson Memorial Forest, which is pure climbing and technical singeltrack. My speeds and energy levels were as high as ever. I focused on good nutrition during this run, and felt like I could have gone 6 hours! Things were looking good. My weekly mileage was at 80. That amount of miles for me is absolutely absurd for a post race week, and I assume it is responsible for my good decision to take unplanned time off for recovery since I felt totally lame last week, following my big post race week.
So week 2 post race I was supposed to do my speed workout on Wednesday and I did, but probably in retrospect over did it. My speed work on Saturday was only 3 miles in the form of 800 meter sprints x 6, (3 miles at slightly faster than 5K pace), and then on Wednesday, my speed work was on hilly terrain, and was 800 meters x 3, followed by a one mile run at a 5:25 miles, and then another 800x3 and 1600 meter run at a 5:20 minute per mile pace.
I woke up Thursday, after my 5 mile speed workout from the previous night, feeling knots in my calves and tightness. My body is definitely not used to doing 5 miles at a sub 6 minute pace. Nonetheless, I knew that since my planned run for the day was not based on speed, but long slow distance I would be OK, so I headed out for 14 miles on trails followed by 6 on the road. My run was on a course I run frequently, and my times were much slower than normal at the given rate of preceived exertion, I was working hard, and getting little in return to sum it up. I knew I had to cancel my planned workout for Friday.
Friday's workout was a serious hill climbing workout, about 2 hours of brutal hill climbing at an "all out" intensity at Jefferson Memorial Forest. It is easy to hear the little devil on your shoulder saying that skipping your biggest workout of the week is the last thing to do, but seriously, unless your running that hard workout in top form, YOU ARE ONLY DIGGIN YOURSELF INTO A HOLE YOU WON'T RECOVER FROM! I knew if I went out to Jef and tried to hammer out a serious workout which was supposed to match my PR over the 13.5 mile hill climbing extravaganza I would get slaughtered, and have a workout much below sun-par. It was time to recover. I took an easy swim on Friday morning instead and went for a run with Kara, and honestly, didn't even run faster than an 11 minute mile! I made the RIGHT decision.
Still, learning to have faith in your training and skip a workout that is supposed to be your biggest workout of the week is hard to do, but doing that workout only digs you into overtraining as opposed to overreaching which you recover and get stronger from. I skipped Sunday's 30 mile run at Jefferson as well, and began my recovery week an entire week early...
The first few weeks after an ultra distance race are always a bit of training "crap shoot", whether it's an ultramarathon or triathlon. You never quite know what is going to happen, and you really need to listen to your body as opposed to following a training plan, unless that plan is for forced rest. Rest is always the best option! Here's a break down of my training during the first few weeks after the UROC 100K, and a good example of how one gets faster, by listening to one's body, and not digging themselves into a hole! Good training is about over-reaching a TINY bit and recovering, not constantly pounding out exhausted miles, and never recovering. We only get faster and stronger during recovery, and it takes a lot of experience to FEEL the difference between overreaching compared to over training. (Overreaching can be recovered from in only a few days, and is an amazing training tool, overTRAINING however, is the atheletes arch nemisis, and takes longer to recover from, and strength/speed gain is almost a null point, due to the amount of recovery it takes to recover from overtraining.)
I started the week after UROC with some time off from running. After a race such as UROC, which was an "A" race for the year, my legs were a bit trashed. My quads were definitely the most sore muscle group in my body, and I could feel soreness in them for at least 6 days post race. I ran a few miles on Wednesday, and hiked 14 hilly miles on Thursday, followed by 5 easy road miles. Friday was my first "real" run at a normal pace and it was definitely not fast, but it wasn't supposed to be and I didn't feel much resdiual soreness, and there were no odd aches, twinges, or joint issues.
My next big race is the Pinhoti 100 on November 5th. It is a point to point race along mostly all singletrack trail with over 16,000 elevation gain. My plan to knock off several hours from last years time was to not only focus on hill work, but to add speed workouts and mile repeats on a track once per week.
Saturday was my first track workout and it went well. I ran after work and the duration of the workout was less than an hour, to keep it simple and easy since I was still only a week after UROC. Sunday I was shocked how good I felt while running out at Jefferson Memorial Forest, which is pure climbing and technical singeltrack. My speeds and energy levels were as high as ever. I focused on good nutrition during this run, and felt like I could have gone 6 hours! Things were looking good. My weekly mileage was at 80. That amount of miles for me is absolutely absurd for a post race week, and I assume it is responsible for my good decision to take unplanned time off for recovery since I felt totally lame last week, following my big post race week.
So week 2 post race I was supposed to do my speed workout on Wednesday and I did, but probably in retrospect over did it. My speed work on Saturday was only 3 miles in the form of 800 meter sprints x 6, (3 miles at slightly faster than 5K pace), and then on Wednesday, my speed work was on hilly terrain, and was 800 meters x 3, followed by a one mile run at a 5:25 miles, and then another 800x3 and 1600 meter run at a 5:20 minute per mile pace.
I woke up Thursday, after my 5 mile speed workout from the previous night, feeling knots in my calves and tightness. My body is definitely not used to doing 5 miles at a sub 6 minute pace. Nonetheless, I knew that since my planned run for the day was not based on speed, but long slow distance I would be OK, so I headed out for 14 miles on trails followed by 6 on the road. My run was on a course I run frequently, and my times were much slower than normal at the given rate of preceived exertion, I was working hard, and getting little in return to sum it up. I knew I had to cancel my planned workout for Friday.
Friday's workout was a serious hill climbing workout, about 2 hours of brutal hill climbing at an "all out" intensity at Jefferson Memorial Forest. It is easy to hear the little devil on your shoulder saying that skipping your biggest workout of the week is the last thing to do, but seriously, unless your running that hard workout in top form, YOU ARE ONLY DIGGIN YOURSELF INTO A HOLE YOU WON'T RECOVER FROM! I knew if I went out to Jef and tried to hammer out a serious workout which was supposed to match my PR over the 13.5 mile hill climbing extravaganza I would get slaughtered, and have a workout much below sun-par. It was time to recover. I took an easy swim on Friday morning instead and went for a run with Kara, and honestly, didn't even run faster than an 11 minute mile! I made the RIGHT decision.
Still, learning to have faith in your training and skip a workout that is supposed to be your biggest workout of the week is hard to do, but doing that workout only digs you into overtraining as opposed to overreaching which you recover and get stronger from. I skipped Sunday's 30 mile run at Jefferson as well, and began my recovery week an entire week early...
Subscribe to:
Posts (Atom)