A Busy 13 hours

While not my normal race report, about one race, after the past weekends busy 13 hours I thought I would do one just to show age should not get in the way of doing hard things.

To start this off my usual December trip to So Cal for work was called off so decided to do a couple local races as usually out of town - The Christmas Island Jingle Bell 5K Run and the Holiday Hustle 10K Trial Run, there was also a 5K.  The Jingle Bell 5k is put on by GTRaces who does a lot of races in the area and appreciate Gordon, Shawn and others for the effort that put into the races.  GTRaces has also recently has taken over putting on a couple longer races with Tsali Ultra on January 13, 2024 in Western North Carolina and The Pistol Ultra on March 9th, 2024 in Alcoa, TN (near Knoxville).  The Holiday Hustle was a great trail race put on by Rocket Power and Josh Patton and his crew did a great job, even with Josh hand mowing section father course to help provide a variety of surfaces form ravel road, to grass and also single track.  Both races were fun and highly recommend for next year.

So now for the fun.  First, when I signed up for the Jingle Bell run I had seen it was at 10:30 but did not initially notice it was PM - made sense as was among the Christmas lights on Burnside Island but just did not click in my head - but ended up signing up for it anyway with a scheduled date of December 9th.  I then, in wanting to do a more local trail race and to do one of Josh’s races signed up for the Holiday Hustle and chose the 10K instead of the 5k that was to be run on Dec 16th at 9:AM.  Also, as it is ZRL (Zwift Racing League) on Tuesday's I had a hard race both Tuesdays before each race.  So that was the plan - a hard ride on Tuesday and running race on Saturday two weeks in a row.  Then the fun started, as a bad storm was headed our way and unlikely to miss us - we did end up having a Tornado Watch but nothing in our area - the decision was made to put off the Jingle Bell run from Saturday night on the 9th to Friday Night on the 14th.  That meant not only did I have the bike race on Tuesday morning of that week but also that I was going to race the Jingle Bell 5K at 10:30PM about 50 miles from me then drive home and get to sleep about 2 AM and then get up early to do the trail race at 9:am on Saturday morning about 40 minutes from home.  As my warmup would start at about 9:30PM on Friday and cool down about 10:30am it would make for a busy 13 hours.

As a mentined before I did my ZRL race on Tuesday and it was one of my best ever races on Zwift (Strava data) in getting 25th in a B race and actually riding at 284 watts for 37 minutes which is 3watts over my FTP.  The race was hard in that it was full of short climbs that kept it spicy but just kept pushing.  It was hard enough that I was feeling the effort even a couple days later.

So here is how it went for the weekend running portion of the fun starting with the Jingle Bell 5K Run - here is the Strava data for the race.  I had played golf on Burnside Island before so knew it was hilly and so was the race.  The race Started with a slight downhill but then quickly goes into a long drag uphill followed by some rollers as we followed the road among the lights.  I did wear a head lamp as while you could probably get by without one there were enough potholes and areas I could twist an ankle I decided to wear mine (Petzel Swift RL) and glad I did.  I did 4+ mile warmup doing the course so I could know what was ahead.  For the race I went out at what felt comfortable as knew the hill was coming so was in about 15th or so and over the course of the race ran a fairly even effort and knew the end was a fairly good downhill, a little steeper than I like but good nonetheless less, with a little kicker up to the finishing line.  Was chilly out at about 35F and felt good and finished in 20:40 in 9th OA and 1st in the 60-69 AG.  Probably would have been good to go out a little quicker as in the dark hard to see people even 10 seconds ahead so did not realize until it was too late there were others I might have been able to stay with if had been with them earlier.   After the race, even thought I knew I had more to run the next day, I did a 2 mile cool down for a total of 9.45 miles for the evening.  Waited around for the awards and left about midnight and got home about 1AM.

After getting to bed about 2am I got up at 6:00 so as could get ready to leave in time to get to the next race in time for a warmup.  Got to the Homeplace Hustle - here is Strava data -  and start my warmup about 8AM.  While I was a little stiff and tired I ran the 5K loop - my race did the loop twice - so I could check it out to know what was ahead.  It was a good mix of surfaces.  There was about 1.25 miles of single track in the middle with some nice downhills but knew I would take them easy as a major goal was to stay upright - which I did.  Went out real easy on this one even though was on a gravel road.  Both the 5K and 10k started together so was not sure who was in which race so just worked to get into a rhythm.  The 1st mile was mostly grass but slopped so gave my ankles a workout.  The next mile was single track so just settled in then after mile 2 it was back to grass and a road for last bit then out and do it again.  Came through halfway in 26:36 and from there just wanted to keep a constant pace and not slow much.  Was not sure what place I was in but the person in front of me was for sure going downhill faster on the single track and while caught up some on uphills we stayed about the same distance the whole way.  I ran the second half in 26:58 so only slowed down by 22 seconds for a time of 53:36 and 5th OA and 1st in 60+ AG.  Felt pretty good but for sure felt the effort but was happy for how things went went.  I then a 2 mile cool down for a total for Saturday morning of 11 miles and 20.5 miles in a 13 hour period with 2 good efforts.

While I was sore after the 5K and for sure sore after the 10K most of it was from the pounding of the downhills in the 5k road race and the trail working muscles I have not used much.  One of the main benefits of using Vespa - which I had one 30 minutes before each race - and using the principles of OFM (Optimized Fat Metabolism)is it greatly helps with recovery.  The key is that you get less damage due to reducing oxidative stress so there is less recovery to the place.  Truth is most of the soreness on Friday night after the race was sitting in the car for an hour to get home:). 

Nutrition wise this was a weird one - well for the night race - as I always have a hard time figuring it out what to eat on these late races but usually opt for less but knowing I had a race a few hours later and did not want to eat after the race I had a few more carbs for an earlier dinner than usual.  Actually had some Mac'n Cheese (homemade) as figured would give me a few more carbs to deal with for the next day and not so much for the 5k that night.  I did take a Vespa Concentrate about 15 minutes before my warmup then before the race took a couple BonkBreaker Cola chews as had caffeine.  After the 5K I did have a recovery drink just to take something in.  The next morning before the 10K trail race I had a coffee w/cream and 1/4 cup of oatmeal.  Then before my warmup run I took a Vespa Concentrate and the right before the race took a Vespa Jr. and one BonkBreaker Cola Chew.  After the race had a V8, a good source of sodium, and then some water.

A big takeaway is while speed may go down some as you age, I am 64, you can still do difficult things.  I am not saying everyone wants to do what I did, and admit I have a lot of years of training and train a good bit now, but don’t let age be the deciding factor.  Of course you need to check with your doctor or other you trust but age is less of a factor than lifestyle is.  We all may have physical issues to work with - I have excises induced asthma -  but with diet and other protocols you can still do things many have given up own long ago.

Go out and do hard things by starting small and working your way up.

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

The Bluegrass Endurance and Nutrition Rundown #3

Here is my race report for the RAD 110  Gravel Race I rode last weekend (9/30/23)

Here are a couple videos on the RAD110 I found to give you an idea of the course:

Camille Herron won the women’s race at the 2023 Spartathlon in Greece and broke the course record being the first women to go under 24 hours in running 22:35:30, also getting third OA.  The men’s race was won by Greek runner Fotis Zisimopoulos in 19:55:09 that was also a course record and the first to break 20 hours

Tadej Pogacar wins his third consecutive Il Lombardia by soloing 30km to the finish


Men’s XCC Race Highlights from Mont-Sainte-Anne


Women’s XCC Race Highlights from Mont-Sainte-Anne


Sally McRae video on her run at this years The 200


 The men’s Chicago Marathon was won by Kelvin Kiptum in a world record 2:00:35 and for American Olympic marathoning almost important was that Conner Mantz (2:07:47) and Clayton Young (2:08:00) got Olympic qualifying times - the only Americans so far to do so.  Thus with ranking s the US should be able to get 3 runners to the Olympics


In the women’s Chicago Marathon Sifan Hassan ran the second fastest time ever in 2:13:44 taking almost 5 minutes faster than her debut marathon in London where she ran 2:18:33



In the men’s Gravel World Championships in Italy Matej Mohoric won but Keegan Swenson did great getting 5th in a sprint with Alejandro Valverde who got 4th.  Considering his day Wout Van Aert did great in 8th place.

The women’s Gravel World Championships was won by Katia Niewiadoma

Jim Walmsley wins the Roubion-Nice 115k at Nice Côte d’Azur less than a month after winning UTMB to get his entry to next years Western States

XTERRA Trail Run World Championships from Sugarloaf race recap

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

Rad Dirt Ride 110 Race Report

It has been a few days but as I have mentioned before I like to do these race/ride reports as they may help others but to tell the truth they help me to look back and see what I can do the next time to make a race/ride better.  Or, simply do again if it was a success.    

This trip out to Colorado to do the Rad 110 (well it was 112miles) had a dual purpose.  Of course there was being able to ride some gravel roads in the mountains of Colorado - but to tell the truth this is a double edged sword.  While I get the joy of some great roads and scenery it also comes with less air - Altitude, more on this later.  Then the other purpose - and truly one that I looked forward to even more - was to see Tim Barnes, and his wife.  I ran with Tim my last year (1981) at the University of Arizona - well I ran with him in workouts but he was way faster than me so not close in races:)  Truth be told I did not really talk to Tim much at the time back then as he had just come in as a transfer to the UofA and I was ready to drop out of school as it was just not working out for me.  So the interesting part of this was I had chatted to Tim back and forth on FB more than I probably did when we ran on the same team in 1981.  For sure in my 5 days staying with him in Pueblo CO we talked much more.

The thing that got Tim and I talking a few years ago was that we have a similar view on fat adaption and using fat as fuel.  Tim has a business called M360  - started as Therafit - and he works with a number of people trying to get them to work to burn fat by training at HR levels that are beneficial for doing so.  I did not realize it but they also have a restaurant - one of 4 people in his wife’s family own - called Pass Key Italian Restaurant.  If you are in the area check it out as they have a great sausage sandwich. We had some great talks and did one of his classes as well as a nice 75 mile gravel ride the last day I was there.

Now to the ride at the RAD 110 that I did on September 30th, 2023 which, as I said was 112 miles and my GPS said about 8900ft of vert even though the maps and race info said 10,000ft+ and most had over 9K on their GPS's.  While I really like the roads out here in Colorado I am not so fond of the altitude as it does not play that well with me living at 750ft or so and then add in Exercised Induced Asthma it makes for an interesting ride.  When I add in that I have been pretty tired since my getting sick and going to the ER in July my plan for this ride was to just put it in an easy gear and twiddle up the climbs as easy as I could so as not to have breathing issues.  With altitude once you red-line and get into oxygen debt it can be hard to get back.  When I did Steamboat 2 years ago I went a little harder but still took it easy on the climbs - just part of the ride:)  By the way I share this not as an excuse but to say often you need to weigh your condition and other factors and ride smart.  Could I have just gone for it - probably - but then while I may have got a few places better I would not have enjoyed it and last I checked I don’t get paid for this or get a check for placing in my age group.  Don’t get me wrong I am competitive and do want to win my AG when I can but I also am trying to learn to be smarter about things.

I had done a couple rides before the race, one gravel and one on the spin bike during one of Tim’s classes, in Pueblo when I got there and for sure felt the altitude some as Pueblo is at about 4700ft.  We then headed down to Trinidad early Friday so as to get out to get in a little ride.  We went to do the first part of the ride and while we had heard the course was “buttery smooth” there was a more technical part for about 2+ miles starting at about the 5-6 mile point - sure enough there was.  It was nothing I have not seen here in KY but was pretty rocky and slippy on the short uphills so if you lost traction or got the incorrect line you would be off.  As my bike’s smallest gear is a 36 X 32 I have to make sure I keep it moving, and quickly, on this type of terrain or I will lose traction and be stopped.  Was glad we did this as it then did not come as a surprise as we had to do it twice - going out then in the last 10 miles coming back.  

Race morning was nice as not too cold but there was a call for some good wind - well only good if at your back which it did not seem to be all too often.  Also, as the sun came up you could see some ominous clouds out where we would be.  The race had a neutral start but not sure it helped much as we went out on a bike trail that could only take about 3 across at best and with 250 or so riders that really strung it out and when we got to the end of the bike trail and maybe 1/4 mile from gravel they let everyone go so was already far back.  Not that I would race with those up front it does make for a more lonely ride when it stretches out so quickly early on.  Got through the double track pretty well and exited the rougher section for the first steep hill that was on a road and by now things were even more strung out quite a ways.  After the climb which topped out at 10 miles the next 10 miles led to another climd that was on gravel and had some steep pitches then back to nice gravel roads that gradually went uphill to 30 miles where we hit the 50+ plus mile loop than would come back to the 30 mile point.

It was from this point that we would climb up to 8900+ft, the high point of the course, and in this was a 5+ mile climb that was not too steep - till the top - but was on a rougher dirt/grave road.  I felt like I needed to go better on this but also knew that after this climb was a descent then another good climb.  This next climb was on better roads but into a headwind and it started to rain.  This climb was such that when we reached about 70 miles it was going to be largely downhill.  Never rained too hard but enough to get the roads wet and got cooler out and had thunder and lightening.  Thankfully as we went around the loop the rain subsided - even if the wind did not.

From 70 miles it was a good downhill where one could keep a good pace but did get sections where it was windy enough that the same effort that allowed for 23-25 mph went to 18-19mph.  While riding uphill into a head wind is not pleasant there is something about having to work going downhill due to a head wind.  On the way back I thought I remembered a short steep climb at 20 miles but it was not as bad as I thought so held back more than needed.  The next climb I knew was hard was at just before 12 miles  to go and while only 1 mile long did go into double digits for percentage climb.  Once to the top of the hill mentally it was much better as had only about 12 miles to go and that included the double track in the other direction.  Did OK on this but for one line I goofed up on but held it up so was glad for that.  Once back onto the gravel roads I rode in with Darin Sand who I had been riding with for about the last 25+ miles - sure was nice to have company for those last miles.  But, the fun was not over as instead of going back in ‘exactly” the same way we came out they had us circle back in and this included 3 climbs that at least two of them had double digits percentages and the last one showed up at 16+% for one part.  With the overcast skies - sure glad finished before it rained - it was getting darker than I am used to for finishing a race.  As it started at 9AM and me riding in at 8:50:24 it was close to 6PM.  I ended up 190th OA out of 249 (29 DNFs included in that) and 5th in the 60-64 AG out of 8 - looks like I was the oldest rider in the 110 miler. 

Overall while I had thought I would have gone faster and placed better when I look back I am happy with how things went.  I had no mechanicals, did not get hurt, was able to run the next day and ride a 75 miler the day after that - so that is all good.  Also, in looking at the ride I think this was one where pretty much everyone who attempted it was in good shape as with the time cuts and starting late as well as the winds it probably dissuaded a few to go down to the 70 miler.  Would I do this race again - maybe, but would need to be feeling better as with the altitude there is no room for just being tired since then you start at a disadvantage.  I was also happy that while I still got dropped on some descents I did much better so as not to lose as much distance as usual.

As far as fueling I think I got it right as stopped just twice to top up my water and get some coke at one stop and ginger ale at another.  Also, they were pretty quick stops so that was good.  Here is my fueling for the pre-ride and ride which used Vespa as a mainstay.  One of the great parts of OFM and being fat adapted is recovery is so much quicker as less oxidative damage is done as not needing so many carbs.  Of course if I had ridden harder I would have used more carbs but would still be much lower than I am guessing most others on the rides:

Pre-Race Fuel:
- Modified BP Coffee
- Small Bowl Oatmeal W/Ghee and Cream
- Vespa Ultra 30 minutes before race
- UCAN Gel - 30 Minutes before
- Vespa Jr. Right before start

Totals:
 - 852 - Cals
 - 65g - Carbs
 - 55g - Fat 
 - 25g - Protein

Race Fuel:
- 12 Bonk Breaker Chews - Approx one every 1/2 hour after first hour (missed a few)
- 5 oz Coke
- 6 oz Ginger Ale
- 2 Packs Sugar Free Liquid IV
- 2 Scoops Tailwind Naked
- 1 Scoop Tailwind Mandarine
- 139oz water
- 3 Vespa Ultra (1 every 2 hours - forgot last one at 8 hours)

Here is the 3D map of the Race:

Here is the Strava info for the ride: Rad 110 Race

The day after the race I went for an easy run - here - and once I got going felt OK.  Then the next day I went out with Tim to do a longer gravel ride in the Foothills of Pueblo.  The original plan was for 100 miler with a 12 mile climb in it.  However after some thought we went for less climbing and a shorter ride.  Initially the ride was going to be ab out 60 miles but once we were done it ended up being 75 miles and about 3400ft of vert.  It was a windy day but really nice out and while when done was good and tired but that should be expected with all the riding in the last few days.  Here is the Strava data for the Foothill ride and here is the 3D map of the ride:

Also, as this was supposed to only be 60 miles I had not planned for much in the way of calories, relying mostly just on Vespa, so near the end, after the expected miles, had a few gels but felt good.  Here is the fueling for this ride:

Pre-Ride Fuel:
- Coffee w/cream
- 1 Vespa Ultra 1/2 hr before 
- 1 Vespa JR at start

Totals:
- 156 Cals
- 16g - Carbs
- 11g - Fat
- 1g - Protein

Ride Fueling:
- 64oz Water
- 1.5 scoops Tailwind Naked
- 1/2 Packet Sugar Free Liquid IV
- 2 Bonk Breaker Gels
- 2 Vespa Ultra (@2hrs and 4.25 Hrs)

Totals:
- 233 Cals
- 59g - Carbs
- 0g - Fat
- 0g - Protein

So that ended a good week and headed home the day after the long ride and was able to even get in a nice 5 miler on the way home - here.

Lessons Learned

• On drier course like this - yes even with rain - it was dry in enough to make my drive train sound like it was grinding metal - I need to take some lube with me as on the way back the aid stations had shut down the bike mechanic part.
• Need to get out a little faster even if it burns a few matches early as being so far back I end up on my own for way too long and too early.  Thus either go slow alone or work hard alone to catch up - never happens - and still burn matches.
• Work on being more positive early as in longer races I tend to just focus on how far to go and I know I will feel better later as pretty much always do.  Part of this is to work on the second point, going out a little quicker.
• Still need to work on tyre pressure as ran 37-39 but maybe need a little less but if not having inserts need to not go too low but find many go far lower so am sure I can get away with 35-36 as a start

Next on the agenda is the Gravel Revival in Tennessee south of Nashville.  Initially I was signed up for the 100 miler, new this year, but as it is usually pretty tough course and I am sorta tired from the past week and for that matter the past few months I decided to go back and change to the 64 miler I usually do.  The plan is to ride easy with my friend John and just enjoy the ride and the area which is a tough ride but a good one.  Apart from that I will just be doing some riding on Zwift and also do at least one running 5k and a road mile.  I have no idea how the running races will go but the good thing is my right foot has been doing well and so just need to keep I that way.  

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

The Bluegrass Endurance and Nutrition Rundown #2

 There will will be more videos than usual but there was some great racing at last weekend's Diamond League Final (aka - Pre- Classic) but first from some other happenings:

I have shared some of Colby's podcast before but this is a very good with Peter Defty of Vespa that touches on many areas.  One great thing with Colby is he does look at things very holistically which allows for the conversation to cover many areas: Peter Defty: The Intuitive Athlete - Ep 115 Part 1

While Eliud Kipchoge did not get a WR or go under 2 hours you can't say he did not go for it and runs a 2:02:42.  Also, what a time in the women's race as Tigst Assafa smashes - yes smashes - the Women's WR by 2:11 in running a 2:11:53 marathon.  Not a good day for the American men as Scott Fauble DNF'd and Jarred Ward ran 2:11:44, his fastest time in 4 years.  Here is the LetsRun.com review of the races.  This is the last 1K of the men's race and the last 600M of the women's race.  Here is a replay of the entire race.

Video recap of the 2023 Men's Ironman Championship in Nice, France

UTMB might have been 3 weeks ago but was a great race where Jim Walmsley finally got the win he has been working so had for, Zach Miller was in a close second.  Then Courtney Dauwalter won the women's race to cap of an incredible summer with wins also at Western States and Hardrock



Always a good to read the Week Thart Was from LetsRun.com to get some good info and here is the WTW for Sept 11-17

For a more distance running focus here is the iRunFar This Week in Running Sept 18

If you want some good info on bike fitting - warning he does go against the grain, I think rightly, in some areas that people just take as the way to fit bikes - check out Steve Hogg's site.  I have shared Colby Pierce's info (Cycling in Alignment Podcast) and also videos from Neill Stanbury (Bike Fit Series) and both are connected with Steve Hogg.

It's Cross County Season - NAU wins the men's and women's races in Virginia

Want to check out Cross Country results form KY you can go here.  I am sure you can find results from other states as well but - hey I am from KY:)

Here are results from a race close to me - The Wayne County Invitational from Sept 16th, 2023

While this is not directly realted to running or riding the topics covered are important to being healthy and being healthy is critical to performance - well lifelong performance.  Here are a couple YouTube Podcasts with Dr. Jack Kruse podcast I found - Circadian Biology, Melanin, & How to Heal your Mitochondria then this one that piggy backs onto the two parter I shared before - beware this can be pretty deep stuff but stick with it as it is important - Anti-Aging Scientist Wrong? Truth about mTOR, Inflammation, Mitochondria and POMC!

The following are some great videos from the Pre-Classic - aka Diamond League Finals:
The Mens Mile



The Men's 3000M

The Women's WR 5000M


The Women's 800M

A WR in the Pole Vault

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

Using My New G8 Performance Insoles - Part 1

I will be doing a more thorough review in Part 2 of my new G8 Performance insoles (2620's) when I get my Metdome pads I forgot to order initially.  At the moment I have these in my running shoes I just use daily for walking as am not running right now but will be using them in my running shoes and riding shoes.  For my running shoes I did not need to cut the insoles as with my Topo's having a wider forefoot and my size in the insoles being the max for the large it worked great.  For my riding shoes I will need to trim them to fit.  I am using the Level 1 arches moved all the way forward, desired location for proper foot movement, as that seems to work and then, per their instructions, I will go up a level in about 4 - 6 weeks and see where they fit.

But for here I want to share why I use these as I am not fan of most orthotics as in general I have tried them over the years and with regards to running in general can't use them as they make my knees and hips hurt.  For cycling I have had less issues with custom insoles.  With most insoles they are very restrictive and upon initial thinking that sounds good but for me it just leads to more pain.  That said one of the first things you will notice in the G8 is the arches - you are given 5 sizes - is that they are flexible - along with very adjustable on each foot,  as they are not so much there to be support in the traditional manner but are to help to get your feet to change to where they were designed to be.  This makes the insoles more of a proprioception device, more on this in a moment, than what you might consider your standard insole.  Now there may be those out there who need more rigid support and that is between you and your podiatrist/doctor but I hope the goal is to have those insoles as a temporary remedy and not a permanent fixture.  Much like if you break your arm you would not wear a restrictive cast forever but do so till the required healing is done then is removed.

What is proprioception - I have seen it defined as a "sense of body positioning in space" and thus in the case of the G8's the arches and Metdome pads are such that they touch the specific area and you body reacts and over time will adapt and begin to move as designed. This is a much more natural way to work on an issue, such as I have with my foot, and I hope long term will take care of things. 
Let me add here, and I will share more when I fit my cycling insoles, that for cycling insoles work to help keep things where they need to be and as cycling is a much different - unnatural - movement than running these insoles add proprioception that is harder to get riding than running.  Also, as cycling uses the feet differently as a lever there are more biomechanics issues to deal with and I even have some heal wedges for my insoles to help work to keep things aligned when riding.  By the way I did say "unnatural" a we were designed to walk and run but riding - well not sure there.  This doesn't mean we should not ride but there are some different things to the into account as riding has you affixed to an in general - static device your bike and the flow is not the same as when you run.  This is why how we connect to our pedals and sit not eh bike are so important.

Here is a good video I found on the insoles from Bike Fitter Neill Stanbury:

More to come on these great additions to my running and riding tool kit.

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

The Bluegrass Endurance and Nutrition Rundown #1

I am going to try to start up a post I used to do on my running blog (Bluegrass Runner) that was called The Weekly Run Down.  But to start it will be a Bi-Weekly rundown - well that is the goal - as just don’t have the time and this way I can collect interesting, well interesting to me, posts, results and other things I find during the previous two weeks.  That said if I can get organized it may end up being weekly again at some time.  One difference is unlike my old posts that focused on running these will focus on much more as my blog is about Endurance, Health and Nutrition.

So here is the first one to start and will be a shorter one:

Can’t help but start with Jim Walmsley finally getting the win at UTMB on his fifth try and having moved to Europe to focus on getting this win.  Also, Courtney Dauwalter finished of an awesome summer after wins at Western States and Hardrock by also winning the women’s race at UTMB





It was a big day (9/2/23) in Europe with not only Americans winning UTMB as we also saw American Sepp Kuss take over the lead in the Vuelta de Espana after a win a couple days before in Stage 6 and finishing with the leaders on Stage 8

The last two weeks or so have been full of great track and field with the Worlds from Budapest and then a week later a Diamond league from Zurich and Shenzhen, China.

Here is the Chicago Marathon elite field - as well as here is an update 

The 2023 NYC Marathon Elite fields are announced

I have been dealing with some foot issues and in looking for some good exercises to do I came across these videos from Kit Laughlin and will be using the ones for the feet for sure - especially this one

I also, and shared this else where and have listened to some podcast by bike fitter and coach Colby Pierce on Spiral Twist and these are well worth a listen and watch:
Cycling in Alignment Podcast page with links to various podcast mediums
Youtube Channel
Talk with Bike Fitter Neill Stanburry - talks much on Asymmetry
Part 1 on Spiral Twist - Asymmetry
Part 2 on Spiral Twist
Part 3 on Spiral Twist
YouTube video on exercises in Part 3

While this is not on sports it does deal with health and to be your best in sport you need to be healthy - even if many that excel may be fit they are not healthy.  I also shared these elsewhere but if you want to really stretch your mind and have time - these are not short podcasts - these two podcasts with Dr. Jack Kruse and Andrew Huberman are great, I am for sure checking out what Dr. Kruse has to say and share:
Part 1
Part 2

Kare Sabbe gets the Supported Pacific Crest Trail FKT

Gwen Jorgensen and David Cantero win the World Triathlon Cup in Valencia this weekend

Super League Triathlon results from today's (9/3/23) Toulouse race for men and women

Coming up this week on Sept 9th - The Xterra European Trail Run Championships

I have written on this with regards to looking at the pros and this is a good article on this subject as the vast majority of people who ride, and this applies to running, are not pros - Don’t Fuel Like a Pro! What You Can Learn from the Tour de France.  

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

Where to go from Here - What’s Next - Part 1

With my deciding to not start Gravel Worlds, the run or the ride, at the end of September the next step is to look ahead.  I do have an issue, probably due to come OCD tendencies:), to obsess on past events that do not go as planned so by delving into writing about the “What’s Next” I can work though not worrying about the “What Could Have Been” and instead look into “What Can Be.”  I should ass you do not want to ignore the past, since you do not want to repeat it, but you should not dwell on it or you will impede moving forward.  Sorta like a coach I had when running in HS that said don't look back unless you want to go that way.  However, that is not entirely correct as you do need to glance back once in a while to make sure you do not repeat the errors of the past, hey even working to repeat what was succesful, but then spend more time focusing forward.

The first thing is to get my right foot on the mend so to deal with this initial stage I am not going to run for at least two weeks and not ride for at least a week.  Once I reach those general dates I will evaluate where my foot is with regards to running and riding.  I am pretty sure I can get back to riding in a week as when the foot is doing better it does not seem to get hurt from riding. Part of the healing process over the next week is to see a chiropractor to get adjusted as I know I am off and I also want to see a PT but I need to find one that is open to other than just manipulation and such as in the past things like dry needling have really helped.  I have a PT near me but in checking his site it said he was closed till further notice so need to check into what is going on there.  If that does not work out then will have to try another avenue but want to get this done in the next week or so.  The other thing is I know some exercises I need to do but don’t want to do them til the foot is pretty much pain free as often those exercises we do to help only hurt if the injury is still present.

Along with just getting my foot better so I can do what I love to do, train, I also want to sort things out in time to do my race/ride in Colorado the end of September and another ride in TN near the end of October.  I am pretty confident I will be able to do both rides and hope I can run some but will have to do what it is best long term with running and if that means an extended time off from running then so be it.

I am pretty sure, and I think I shared this in the last post, that my foot issue is not just about my Accessory Navicular Syndrome but that it may simply create a place of aggravation.  Since the Posterior Tibial Tendon attaches to the Accessory bone it can get stressed and also add to that being the bone is prominent tends to rub on the color of my shoes which adds further aggravation when it is already angry.  Also, probably aggravating things is that due to having narrow heels and low volume feet I tend to tie my shoes pretty tight and often get a very sore area across the top of my foot that can then create issues elsewhere along with the tendons on the top of my foot.  The other thing that happens is the soreness leads, I am pretty sure to me over compensating and that can create its own issues.  Another area I need to look at is farther up the chain from my foot/ankle as it is my belief most all issues we have rarely originate with the place of pain or injury.  For me I know that my right foot tends to turn out more easily and thus create issues when landing on it and think this extends up to my hip.  So I need to look at all of the above and work to correct it.

I have been listening to some great podcasts by bike fitter Colby Pierce and in a number of podcasts, including a three part series, he talks about Asymmetry and Spiral Twist and I can see much of this in me.  I will share the podcasts below as I think they are important and not just for riding.  I will also share a YouTube post he did with some exercises to help work with the twist.  I highly recommend listening to his other podcasts while talking about bike fitting much of his talks deal with what he calls “bio-individuality.”  I really like that term as while many principles are universal how they are actually applied are very individual and this applies to nutrition, training, bike fitting and many other areas.

• Cycling in Alignment Podcast page with links to various podcast mediums
• YouTube Channel
• Talk with Bike Fitter Neill Stanburry - talks much on Asymmetry
• Part 1 on Spiral Twist - Asymmetry
• Part 2 on Spiral Twist
• Part 3 on Spiral Twist
• YouTube video on exercises in Part 3

The plan is to come up with an exercise regime, I know “regime” that sounds like a harsh word but is what it is, that will deal with a number of issues.  I realize in this while I want this done ASAP that I have to start slow and for me need to be very intentional so as to keep this up.  A part of this is also realizing as I do not do this for a living and have limited time I need to make sure to “make time” for this work even if it means less miles running and riding.  This is one of those “do as I say not as I do moments” as I tell this to everyone - to see that work other than running and riding such as rest, mobility exercises and such is to be counted in the time spent and not just added to it - but often I either over do the time I spend or just don’t do the needed outside work so as to run and ride more.  Just like rest - mobility work and other exercises are just as important as the running and riding that is to be done.

The next step in this planning is to review why I do what I do.  By this I am not just talking about why I run and ride but why I tend to gravitate to the more extreme lengths in running and riding.  It was in another podcast by Colby Pierce - yes another podcast but had lots of time driving home early from Gravel Worlds - where he asked why do we do extreme events.  For example - why do we feel the need to do the 200 at Unbound or 150 at Gravel Worlds and not be satisfied to do the 100  at Unbound or 75 at Gravel Worlds.  I have to admit my brain sees the longer ones and for some reason tell myself that the shorter event is not enough - not really sure why but that maybe I like the challenge.  However, the truth is the shorter rides, and runs, are probably often the best and in their own way just as hard, after all shorter usually means faster so in their own way just as hard.  I wrote on this, regarding be satisfied with shorter events, as well some time back here but again don’t always listen to myself.  This is not to say the longer rides and runs are wrong but we do not have to see them as more than the shorter but see them as different challenges.  So the question to ask myself is do I need to do the most extreme or longest race when faced with choices and not just default to the longest one.  As an example while I still like riding longer rides but running long tends to not play nice with my foot and truth is I want to work to get under 19:00 for a 5K and thus want to focus on shorter runs next year to work on speed.  I hope also in doing this it will strengthen my feet to I can run longer when I want to.  Maybe next year I will go for the Gravel Worlds 1/2 Double - MAYBE.  But the most important thing is to not just default to a distance or event but really think it through as to “WHY.” And ask that of each event.

So that is it for Part 1 and in Part 2 I will look more at specifics to plan out the year coming up and what I need to do to do so.  Yea, this year is not over but in some ways it is as with a focus on strengthening my foot I need to take a long term approach.  I looked back for some past posts and saw I had the same issue back in 2019 and it to related to starting to run trails.  I know trails are good for strengthening my feet and other areas but in thinking though it with my foot issue I need to start with some more strength and mobility in my foot then hit the trails to build on that.  Instead of just jumping in and leaving on the trails to do the work.

Till next time.

Backing Out of Gravel Worlds - Making Hard Decisions With the Future in Mind

At least i got in one ride in Nebraska

I write this more as a way for me to think through things however if it helps someone else in the future that is a plus.

I am sure I am not the first person to back out of a race they have planned on doing for over a year but it is still a tough decision.  Even harder is that I waited till the day before to make the decision as I kept hoping for things to get miraculously better - all the while sorta knowing it was not probable.  To be honest I should have decided to not do the Gravel Worlds Double, or even just the ride, a week ago but again hoped for things to get better.  I have to say sitting here writing this with my foot throbbing some makes my decision make more sense.

My right foot has been sore, and even swollen, in some manner since after Yamacraw at the end of May and with my usual myopic focus on doing the Gravel Worlds Double I never took the rest I really needed.  I took a few days here and there but not the extended rest I needed.  Since the soreness seemed to wax and wane - who uses the term “wax and wane”, I guess I did - I thought it would slowly go away.  However, it never did fully get better and after long runs would flare up.  It did seem to feel better on long runs once warmed up but truths it was probably still being hurt as the pain/soreness came right back once done or at best a day later.

The good thing was that in general it did not seem that riding was causing any issues so kept up riding when I could.  However, I did notice over the last couple weeks that while it was no where near as bad as when I ran my foot was still sore after a ride.  On my last 100 miler on Zwift I could feel some soreness and I think I was over compensating as at the end of the ride I got a bad cramp in my inner thigh - same leg as my sore foot - and can’t remember the last time I had a cramp in that area.  So, instead of things getting better things were actually getting worse and I was just praying it would get better with no inkling it would.  The final sign was I did a 5 mile run Wednesday and the foot was sore the whole way and then did a 40 mile ride (where the picture is from above) and it was also sore the whole way and more sore afterwards than usual.  Running 50K was for a sure a no and after the ride I realized it was nto going to help anything and with Gravel Worlds being self-supported I did not want to get stuck out in the middle of nowhere or maybe worse force myself to finish and make things worse.

Not entirely sure the exact issue but know it is at least exacerbated by a condition I have called Accessory Navicular Syndrome which a very small percentage of people have - I guess I am special.  I have it on both feet but is much worse on my right foot.  It is an extra bone under the ankle area and the Posterior Tibial tendon attaches there and as the bone sticks out it can rub on shoes and also also be an issue if foot is not really stable - which mine is not.  The right side seems to be much bigger than the left and over years of rubbing I think there is probably some scar tissue there.  

All his said I am not sure if it is all the extra bone that is the issue but a combination of issues in my foot that just stresses it out.  I say this as the pain seems to run from my arch to the extra bone area to above the ankle and even on the tendons across the top of the foot - I do know at times I tie my shoes too tight.  Over the next week I will be looking to work out a plan to get this under control and strengthen my foot.  This will start with a good two weeks at a minimum of no running and will wait about a week to evaluate if I can start to ride again.  

I do have a race in Colorado the end of September so hope I can at the least get things under control to be able to ride with no pain.  I still want to get things corrected for running but may have to keep running to short stuff - like 5K’s - till my foot is strong enough to handle longer.  In some ways that is OK as while I like 50K’s I was looking to run shorter and work on speed next year to get my 5K time down and maybe do some track races later when I turn 65 in some Senior Track meets - maybe.

I have been listening to some podcasts by a bike fitter named Colby Pierce (Cycling in Alignment) and in a number of them he refers to the old mindset in cycling that pain was part of training - or something like that - and he is so right.  This was not limited to riding as running often had the same mindset.  Now this is not saying if you are doing intervals you will not hurt in some manner but more that we tend to just feel pain and have the sense that we need to just suck it up.  I Have been there and still have vestiges of that and it is nto a good mindset as more often than not leads to other and more serious issues. That was were I was with this current issues as while I knew I had a problem I put off dealing with it and just accepted it.  As usual if I had dealt with this months ago after Yamacraw I might have been good for the Gravel Worlds.  I have been getting better at this but in this case just did not stop and reflect more on the problem and count the cost of not dealing with it when it cropped up.

One of my goals is longevity in running and riding and that will not happen if I do not take seriously issues like I currently have.  Truthfully having a goal of longevity made this decision easier even if not easy since it was backed with a bigger goal than just this one race.  Even while when younger I could often just run and ride through issues often not dealing with them still led to issues but now I am older the consequences are greater and thus need to be taken more seriously.  I need to take this issue and learn from it and take some time to decide on what changes I need to make to get better and stay better.

Some areas I need to review and change with my paradigm:

• Add in strength and mobility work - need to see this as important as the actual running and riding and even replace some of my riding and running with it
• Not be so focused on distance in running and riding but on quality
• Work on alignment issues - as they affect my running and riding
• Be more intoned with what is working and what is not and being ready to deal with niggles while they are still niggles

More to follow but this is my start at changes

Gravel Worlds Double Weekend Workouts

Quite the last three weekends workout wise.  After getting sick about 4 weeks ago and being in the ER with severe dehydration I noticed that I felt I had lost some endurance - which I felt on my first long weekend workout 2 weeks after my ER trip.  But with the Gravel Worlds Double coming up August 25th and 26th I needed to get some good work in.

To do this I had planned three good milage weekends all the while keeping an eye on how my right ankle feels as it gets sore after long runs.

The first weekend was Friday July 21st and Saturday the 22nd.  The Friday workout was a comfortably paced 20 miler and as was my first long run since getting sick I went out really easy.  Felt good on the run and legs were good afterwards and ankle was just a little sore.  The second half of the weekend set was a 110 mile ride and was worried a little about this with the heat that had been around, in the high 90's to 100's F but thankfully was cooler - still hot at end but not what it had been.  The ride started well and even went pretty hard in places but paid for it later as the last 25 miles or so were a drag and just finished with an average pace much slower than usual.  That said looking back it was a good ride and a good end to a tough two day set of workouts.

The second weekend (July 29th and 30th) were back to back longer trail runs with Peter up in the Wrightwood CA area on the Pacific Crest Trail (PCT) so also got in some work at altitude.  Day one was supposed to be a point to point run but when we got to the start we found the road closed so changed to an out and back.  The original run was to be about 13 miles at about 8000ft but due to the change and now was going from Vincent Gap - up to Mt Baden Powel and then out to Windy Gap and back for an 18 miler (See Map Below) with about 5245ft of vert.  The run went well but have to say the downhills killed my thighs and my ankle was sore afterwards.  That said it went well but knowing I had another day of this was a little scary as had not done long back to back runs like this in a very long time.  The next day we ran a 12.3 mile loop (See Map Below) from Wrightwood that went up the Acorn Trail (steeper then the Baden Powel start) then over to the Mtn High Ski Area and down to Highway 2 and back to Wrightwood.  Legs were sore to start and that the run starts up hill right away made for a more casual start but that was good.  Once got rolling felt fine and then the descent down to Highway 2 was a little hard on the legs but finished up good on the 3.2 miles of downhill to town where I ran at a good pace and felt good.  When all done while legs were sore but I was much better than I would be - so the end of weekend #2.

Weekend #3 was not meant to be as hard as the other two but still a good amount of milage and effort.  Also, that week I did two good running workouts with some 20/60’s on Tuesday then a Tempo run on Thursday to give me a Total running milage in the last 6 days at 48 miles.   The 110 mile ride on Saturday was a good one, after a good last 7 days, and was much better than my last ride and got some good sections in and finished feeling strong.  Unlike the last 110 miler I did not slow anywhere as close to as much this time.  To finish out the weekend I did an 8 miler Sunday morning that turned out to be at a good pace after starting out slow.  Other than my ankle being sore it felt pretty good.  

The goal now is to reduce my running miles to get my ankle healed up well before the Gravel Worlds 50K run.  I will still do some intervals but just enough to keep my legs where I want them to be but feeling fresh.  With regards to riding will do what I can this last week at work in So Cal and get in a few Zwift rides next week but as with my running do just enough to keep my legs fresh and ready to race.

Again, after being in the ER 4 weeks ago I think this was a good 3 weekends of running and riding.

Here is the 17.8 Miler

Here is the 12.3 Miler

Update #1 on CGM Use

Spike is from Tortillas

Here is a short update after my first two weeks with my Levels CGM - using a Freestyle Libre sensor.

As I stated in the first post I was mostly going to get used to the CGM and how the data works for the first 3-4 weeks and that is what I have been doing.  I have seen spikes when I expected them - such as eating a Pizookie ( https://www.bjsrestaurants.com/menu-item/salted-caramel-pizookie-2) which is a sugar bomb I rarely eat or having some tortillas - in this case only three small ones with some Menudo.  But also saw that oatmeal with cream and nutter and nuts, even with honey and blueberries did not generate the spike I expected.  That said I would really need to do an experiment for me to see how I react to oatmeal with the other items in it.  Also, noticed on my 110 mile ride this past weekend I did not get a noticeable spike, that I can see, from taking in carbs in the form of Gel chews but did see one when done and taking in some carbs. 

To do some of this investigation I still need to learn how to download the native data so I can look closer at the long ride and at the timing of when I took in fuel.  I want to look at some other runs where I did not take in any fuel but just to see what is up.  This is part of my wanting to see how fueling for me works and the timing.

I did notice initially is I had some pretty low numbers when sleeping but over the last week not so much so not sure if it is just a matter of things leveling out or not.  Or maybe just how I ate on those particular days before going to sleep.  Another one of those areas to look at.

Now this may be me but I can really see how this can help one work to minimize spikes.  If you are completive or like a challenge just knowing, via seeing past spikes, that certain foods will spike my glucose I will work to avoid them to minimize spikes.  I am also seeing that my body takes care of these spikes very quickly as while I have seen a few good spikes they are very short in duration.  The flip side of this that applies to most is I can imagine that of one endlessly had these spikes ones body could break down over time.

As far as comfort I really do not notice it is on.  The one thing that is a little bit of a pain - not literally - is the CGM takes the reading from interstitial fluid so is why it is on the more fleshy part of your arm and from others that have used one I was told if you sleep on it you can get some faulty numbers at night.  Truth is for me it would not probably be an issue but as I am a little OCD now I was told this I try and not sleep on that side:). But other than that no issues at all and am about to change it out as the 14 days is ending and even the cover held up well - sweaty running, showers and all.

My plan is over the next two weeks to further see how things affect me and work to avoid some of the things I have already seen do so.  Also, I am going to try downloading the raw data so I can see what I can do with it.  Not sure I will have enough data to do much at Gravel Worlds but do look forward to see how my body reacts during the two back to back races.

This is a chart from yesterday showing nothing much going on during my ride ( https://www.strava.com/activities/9502302658 ) as glucose was stable the entire ride. I took in 157grams over the course of the 6:30 ride but don't see any change in numbers when took in gels.  Dinner was with the Pizookie sugar bomb.  The spike after the ride was when I had some pretzels and almonds when done.