On a miles rampage

With TTT in less than 6 weeks, training is peaking.

I have been lucky to have incredible runs over the last few months all over the world, in Vancouver, Everett, San Diego County, Rennes, Nîmes, ... The good thing about those runs - being particularly long .... 3, 4 hours - Did I hit 6 hours on this crazy bear trail in Canada ? - is that give me a lot of time to enjoy the outdoors and discover the region.

Mt Laguna, PCT, 4:40h

Coliseum Mountain, snow in summer, 5:40

But now, I am working on my meditative running and double runs. 3 loops Saturday - 4 hours - 2 Loops Sunday morning 2:30. Double runs allow to train on tired legs, but limit the risk of injury. more info here. Coach Chris Hauth is a firm believer in those, so I am :)

Volume peaking at more than 10 hours a week. In short. That's a lot.

With double hitting 6-7 hours and an overall volume of more than 10 hours of week, this is more than my body was ever able to take without injury. Nothing is flaring, but well, there is pain. walking  running a thin line. But so far so good.

Maybe the magic of CBD Oil. Timing concur this seems to be pretty effective to keep inflammation low. if interested, check this one.

Indirectly related found this good old pic when I was trashing it.

Fans will appreciate the t-shirt - "Sublime Dementia" 

It hit my sweet spot, when I needed a little boost to close on my third loop today. Good old Loudblast killing song to cruise to victory  the parking lot.

"The Path" .Enjoy with moderation

Wish me luck, 6 weeks to go til' the TTT Inferno.

TTT

Few days back I signed for the TTT - Tantalus Triple Trek - three ascent on the Tantalus summit on Oahu end of August.
This is roughly a 30 miler ultra run - 50km. Just a bit longer than a marathon.
Not that impressive, except when you consider the conditions and the elevation.
This ain't your typical road race.

3 times up, and 3 times down. 6000 feet of elevation

This is considered a 'hard' race. Well. It is part of the H.U.R.T series after all.

I have zero idea of what to expect, but assuming I could do the Makawao Forest 5x at 1:30 per lap, that would be roughly 7:30 of running for the same elevation.

It seems they have time cut-off at 9h and the best runners did it in roughly 4:30.

That is unreasonable.

The good news is that if I like it and finish it in time, this acts as a qualifier for the HURT 50 in October.

Ah.Ah.Ah.Ah.

Steady volume over the last 6 months

The good news is I have been able to maintain a great volume of running those last 6 months, close from the max volume before a marathon (30h/ week). Nowadays I am averaging 5 running days at 1h+ and the long run at 3h, for a total of 8-10h of running a week.
That's a lot.

Another Poli Poli run

I did a few full Poli Poli loops (2:45) to test gear and because why not.
But most of the time, I just meditate looping the 6 miles of the forest next door, Kahakapao trail.

Dozen of the Makawao Forest Loop

The body is holding up - weirdly enough pain migrated from the left knee to the right one - I take this as a good sign - and I was able to to some intense speed work at the track downtown.

Tracking

Steadily I saw over the last few years my zone 2 cruising speed going from 10:15 to the mile down to 8:50. This is one of the surprising effect of zone 2 training, relentless training in easy zone with high volume make you stronger and faster overall, assuming one day of hills or speed / week.

Every morning I am doing 20 minutes of strengthening and a full session at the gym a week when not travelling as well. This seems to pay. Today, for the first time of my life, I climbed the rope up to the top.
I guess I am not too far from my top shape.
But will that be enough for the TTT or will this race - my first ultra - kick my ass ?
I still have 3 months to train.
Which looks like a lot and lot of more miles....

Running in circles.... what's next ?

As new year creep in, time for new resolutions - not really - but for new goals. A long overdue post about our boat in French Polynesia might come in a few weeks - but for now, there is no new adventure planned on the water. For now.

On land, on the opposite, I am playing with various ideas, all a bit craziest.

They rejuvenated the 400m track Satoki Yamamoto in Wailuku

First, let's do a body check.
Left Achilles have been quiet for a while now, but started to act a bit those last few weeks. maybe 2 on the scale of pain - nothing that stops you - but when you know how annoying this injury can be, you think about it.
Inside right knee has been better and better. Still can feel it after long runs, but overall, under control.
Right hip has been improving over the last few years - but this one will be by forever friend it seems. I have been working on strength relatively regularly - once a week - not as much as I would like - but let's be honest, strength training is super boring - compared to kiting, surfing or running in circles in the forest.

On the way to La Perouse

Surprisingly, sometime I go out of my forest loop and hit a lava trail on the south shore. After la Perouse Bay, King's away seems to go forever and all around the island. Unfortunately, the path on the lava block is barely runable.

Tiny beach on lava field

Still very pretty. And not a soul around. Hint: you cannot come in your car.

from Hanomanioa Light on King's highway

As training goes, I recovered pretty well from the Maui marathon and managed to maintain a good volume of more of 6 hours of running per week, usually on a 4 runs a week. Trying to go to an average a 5 days a week, but the volume is coming. The highest point -  8h /week -  in September was pre-marathon, i.e. peak training. You don't want to maintain this all year round - at least, not yet.

Volume over last year

Base is building, mostly on zone 2, and I was curious about how the body will respond. Weight have been pretty stable at 154lbs - 70kg and pacing seems to follow.
Average pace on a zone 2 test :
January 5th:  9 min/ mile
November 6th : 9:30 / mile
September 6th : 9 min/ mile.
December 6th : 10 min/mile.

Looks like I came back to my fitness level from before the marathon.
And one minute faster than one year ago at same level of effort.

Time for new goals then. I played with the idea of another marathon - maybe a cooler - and faster - one, like L.A. But I really love trails.
I know Maui Run Co. is likely to organize again the Makawao Forest 50k this summer - likely a 6:30 effort at best. Now we are talking.
H.U.R.T (Hawaii Ultra Running Team) is organizing end of summer the TTT 30. Roughly 50km and certainly 7h+ hours to complete.
The nice thing about trail running is that even if the distance is not way out compared to a marathon, the simple fact that you are on trails, usually on a mountain and get some elevation, it takes waaaay longer to finish and it is waaaay harder.

TTT 30 miler

Now the cherry on the cake. 'TTT is a qualifier for Peacock Challenge'.

The Peacock Challenge is a very hard 55 milers - 80 km that is run in October.

"The PC 55, brought to you by the Hawaiian Ultra Running Team (HURT, “Run Management”), is an extremely difficult event designed for the most adventurous and well-prepared runner (this is not an entry level ultrarun event)."

I am not feeling like the most adventurous and well-prepared runner, but who knows, won't be the first time I would do something stupid.

In any case, for now, the 30 miler is a great stepping stone toward insanity.

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/

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 !

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.

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.

101 Running Books

 A friend had the bad idea to come on a run with me and ask about running tips.
Looks like he survived, then I must not have bored him to death.
Almost.
Maybe he was just super resilient.
Anyway, at one point I realized there are a few books that can definitively get your started on the right foot.
This list is not extensive, of course, but, well, that's my list.

There is mostly two categories-
 let's call it inspirational - read it as a story
 running techniques and fitness


Inspirational (by order of preference)

The book that started it all.
If you have to read only one, read that one.

Well, I am a fan. I cannot help it.
If you like, you have 600 hours of podcast to follow up.

A reference.
This book re defined the ultra running phenomenon

good book from one of the best runner around

Found the book itself a bit disappointing,
but the man is truly exceptional

Running technique.

I am a little biased because I ended up with book focusing on a more natural and intuitive way of running, but all of those should be on your night stand if you plan on giving a serious shot at running.

I really like this approach.
Not for everyone, but definitively a very intuitive and deep way of revisiting
your technique

Extremely complete, tons of exercises.
If you have it and it hurts, it's in it.
The biology lesson is great.

There is something purely magical in the aerobic training.
A bit verbose, but unavoidable. It changed my perception of the sport. 

Very complete, technical and precise.
One of my first book and a great coach.

As a proof of how to be a complete and exceptional vegan athlete

A bit more anecdotal, but some great stories and good spirit.

Another very good and complete book that cover it all,
and give you a very strong program.
For the self-motivated one.

Next one, a few good podcast to come.

Running Again

Those past few months have been very busy, between preparing the boat, work and a bit of travel to support our little cheerleader.
The hard work on my body started to pay.
The counter intuitive imbalance work from Ben Greenfield - with a website that looks like a scam - did a little miracle, combined with a couple of successful chiropractor sessions and deep release work.
Pushing ankle exercise every other day instead of every day provided a good healing of my Achilles tendinitis - Maybe one year in the making !

Hips have been stable for a couple of weeks, Kiting - Foiling , Sir ! - is now permitted and some progress have been seen on this infamous flying carpet.

But the most pleasant of this past week were the three Makawao forest run I did with Barnaby, One hour 15min + runs that reconciled me with running, the forest and the mud.

Did I mention that in winter, the forest is a bit wet ?

I am working now with a new physio, Mackenzie, who I recommend - Deep Relief, a little bit closer from home - to be fair I highly recommend Mike from Orthosport - situation was becoming impractical between the two islands though - but I deeply appreciated all the work we did together last year.

Barnaby is not happy when I dry him,
but believe me, mud baths are good for his skin

Obviously, all the work I did with my other half (Christelle) is certainly not a stranger to this - so far - happy outcome.

I have high hope that continuing to focus on flexibility and strengthening gonna pay its dividends.
Or continue to pay off, it seems.

Better have to, because I signed for a marathon early October - plenty of time still, but still feel like a very very far reach at this point.