Sunday, September 9, 2018

Running to transcend


Training looking good. Knee pain is mostly gone and under control over the longest runs.
The last one, 3 loops of the Makawao forest, add up to almost 4 hours. Which is awful close from the peak of the marathon training in one month.
Weekly hours add up to 7-8 hours a week, around 40-45 miles.
This is start to sound like serious running.


Trail, 
Last time I ran 3 laps of the forest trail, I was actually pretty slower - almost 30 minutes slower, really. And I still remember it being quite painful.
Add to that, I did a test run 5k, pretty intense. Less than 22 minutes, actually a PR.  this help to run the numbers through equivalence table and measure progress as well as anticipate pace for the marathon.
My aerobic pace went down to a 8:30min/mile, which should be my running marathon pace, i.e. 30s faster than last one and could bring a 25min cut in racing time.
Likely, I will keep it easier than that, I have other plans for this marathon, but that certainly means that will be more comfortable to be under 4 hours this time.
Anyway, the main point is : all the numbers looks pretty good so far.


Aid station,
The nice thing about the Makawao loops is to be able to stop by the car and make a pit-stop every 75 minutes. Coconut water, salt crackers and dried mango slices. I used to go for coconut water as electrolyte drink during the run, but it ends up to be too sugary for the long long runs. Plus, it is lacking sodium, and I blame it for post run headache - maybe electrolyte imbalance. Following Chris Hauth advice, eat solid and drink water  - avoid high sugary sport drinks or - coconut water.

And trees. Because why not.
I usually run without music or talk, but today I was feeling on catching up on some podcasts.

Has been a while there was not a good one on running crazies. Well, 3100 miles. Hard to beat. And suicidal running Japanese monks. Cannot wait this comes to Netflix.

http://www.richroll.com/podcast/sanjay-rawal-389/
A new comer in my list of podcasts, Micheal Gervais on finding mastery. Goggins is always a killer speaker.

https://findingmastery.net/david-goggins/


I can't get enough of the trail nation crew. Funny and spot-on, they make me dream of hundred milers. This one pretty cool, maybe a bit atypical.
http://trailrunnernation.com/2018/09/brad-kerns-get-over-yourself/

I don't go to Sam Harris every week, but when the subject catches my eye, I definitively make a stop. That one gave me an amazing dive into the world politics and pitfalls that are facing our civilization. Worrisome but enlightening.

https://samharris.org/podcasts/133-globalism-brink/









Monday, August 20, 2018

Back to Waiakoa trail


On the menu for this weekend long run, an all time favorite I did 3 years ago.
Pretty technical - across a Lava field - this is definitively a half-walk and half-run thing.
Took me around 3:20 for barely 12 miles.

Poli poli heights at 6:15AM. Worth the early rise.

Views over the other volcano of Maui. Rare to be that clear.

For most of the trail, the landscape is just amazing. 

Very technical part on the lava field. A nightmare to even walk on this thing.
Saw a huge wild pig running from me. Not sure who was more scared.

On the way down, the trail is a more gentle path, and trees provide shade. Nice.
Run was hard, but the cool temperature due to the altitude and the early rise made easier than last week. Lesson learned.
Get up early !

Sunday, August 12, 2018

Getting Better


2 months since the last post ... Could do better.
But, on the running front, things did not get worst, then they certainly got better,
as I am steadily increasing the volume to a decent 30 miles/week.
More important, my last recurrent pain, inside of the right knee is kept in check.
Still there, but not aggravating.
Little less than 2 months before the Maui marathon, things are looking good.
Or, not that bad.

Poli Poli Green Tunnel

Poli Poli over the clouds. 2:50 run.

Piilani Highway Green and Blue

Piilani Highway - 18 miles run.

Dr Maffetone method, strict zone 2 policy seems to be working. My zone 2 pace went up from 11min-mile to 9min-mile and on some reference runs, like one loop Makawao Forest I could see a average heart rate down of 20 beats for the same time between 2018 and 2015.
Same speed, lower effort, after few months of training.
This is encouraging.

I defined some new goals for this marathon in October. Definitely not trying to make a PR, I do not set time expectations. I am shooting for perfect running form from start to finish, controlled heart rate - around threshold - aerobic, and no injury after the fact.
I see that one as a stepping stone for future adventures.

I am curious to know if I will be able to pace myself on D-Day.

Saturday, June 9, 2018

Back on the trails - or streets...





Without really knowing how my body will respond to the training, I signed for a new marathon - The Maui Marathon (there are actually 3 marathons on Maui, but it seems that one got the name first) which runs in October.
I am still closely watching my left heel tendinitis, my right foot big toe, my right knee and my right hip flexors (is it all ?).

After months of physical therapy, strengthening, light running and listen to running centric podcast, it was time to try again.

Poli Poli, a all time favorite
I did made a major adjustment.
Or two.
Following the recipe of Dr Maffetone, I am focusing only on aerobic training - low effort.
On top of building a "base", this approach limit injuries by slowing down and let your joints catch back on your vascular system - which adapt faster.
I.e. without paying attention, you could outrun your own body during your training - and hurt yourself.


Makawao Forest, bread and butter and Barnaby showing the way

The low intensity training - at fixed heart rate - starts paying dividends after several month, and your pace catch up. Well, I am not there yet, and I am cruising around 10 min/mile on average, i.e. quite slower than my previous training pace.
Still I saw already a drop of 30s per mile since the beginning on the training.
This is promising.

Stuck in California for work, I still can run
This is still a bit tricky when you feel good and went to run faster, specially because of the cardiac drift during long run, where you end up barely running at 12 or 13 min/mile to keep your heart rate low. Presumably, on race day, you can run a bit higher in turns.
Hopefully. Because if not, that might be my worst marathon time ever :)

Playa Del Rey


The other adjustment, directly inspired from the Chi Running method, is a huge focus on the running form. And I am clear with myself, if I am too tired to hold a good form, I would stop.
To keep a good form, you need a good body awareness, and of course, it is not obvious.
I do believe I am closer from the truth now - a good check is to record yourself - but to be certain I am gonna try to do Chi Running clinic in summer.
That would be an experience by itself.

This bike path cross a good chunk of LA.
Not pretty, but better than city streets.

So far, I am pleased with the results.
Previous injuries are kept in check, and I am back at around 2h15 for the long runs, with 3 or 4 weekly shorter runs. I gave myself 5 months to ramp up, a bit slower than the typical 16 weeks and that should help as well.
It really feels good to be training again.
To be on the trails again.

Monday, April 2, 2018

The last (for now) boat project

I have been on a rampage this past year.
So many upgrades.
Changing those non tailing winches have been on my list for a long long time, but the cost always stopped me.

Seal tailing vs non self tailing
When West Marine did a first - one buy, one free - last year, I passed after a lot of hesitation.
Then I regretted it.
They just redid it, one week before us leaving.

More holes !!!

Not a lot of time, but this is overall a relatively simple project. No electronics, no electrical.
The hard part as always, is to dismantle the old frozen nuts and bolts and get the damn old thing out of the boat.

Beautiful engineering work

It was a bit strecht - but this is not everyday than you can save 1600$.
While still spending 1600$.
Hum.I feel I have been played.

Anyway, here they are.

And now, fueling, provisioning....



and... Sailing !