Thursday, July 30, 2009

Second Guessing myself

Jim and I have been doing great so far this year with this endurance training thing. Our first marathon at 3:34, and logging 50-60 mile weeks of mostly trail with 4.5 hr sunday runs/ 5 hr run/hikes.

But now, we're breaking down a bit. Jims feet, my knee ( I figure ITB). From a physio point of view, I know its the SAME problem... just moving around. My weak hip resulting in a tight ITB with following patellar tracking probs. Jims tight achilles, resulting in plantar fascia pain. We should stop... but we don't cuz our first 50 K is comming up in Sept. And yeah, its addictive.

Some of my ultra running friends think we are overtraining. I don't know. 60 mi/week isn't that much in this scene. The info on the web ranges between 40 mi weeks or 100 mi weeks. There isn't much out there. I've been following a 'hal higdon plan' for a 50 mile... but now I'm told overpreparing may result in injury. We certainly take days off when we're sore. I have skipped a running day for cross training on the bike/gym.

Of course I want to 'finish the 50K' , but I plan to do it in a 'respectable time'. Maybe I should lower my expectations??? I'm thinking this is normal to second guess yourself before a run... just like I second guess myself before an exam.


Sunday, July 26, 2009

Swan Falls loop


Views of Coq lake, Fraser Valley, North Van, Inlet on a Sunny day
Still Beautiful on an overcast day.
Altitude- about 1100 meters
Distance- to/fro pkg lot 20 kms
Time to hike- 7-9 hrs
Time to run/hike- 4 1/2 hrs

Difficulty- I guess it is rated as difficult. Some scrambling with hands and feet involved. Much is unrunnable, keep a keen eye for markers. Some ropes.

Trails are much better marked than years ago!!But bring a map/gps. Link for map below:

I have been meaning to do this hike again for a long time, but I just don't have the 7-9 hrs its supposed to take so I thought we should try run/hiking, rucking ! Sounds like something else doesn't it?
We did it the day after a big rainstorm. Bonus- nice and cool on the trails. Negatives- The views were 'socked in' and there was a huge hatching of insects. Had to run to keep them out of our nose/ears/eyes!

For some reason I timed things for my own record (maybe as a goal to beat for the future). If you are not from the area, ignore this section.
To polytrichen lookout 44 mins; To top of mountain/meadows- 68 min ;To Lindsay lake 1:45; To Mount beautiful 2:45 ;Back down 4 hrs.... Then took our time back to the parking lot. about 4:35 total . 5 hrs home to home.

Misty, wet morning +sun = nice pic

Jim hiking by Chickadee lake up on the mountain


Yeah, and me pretending I'm 'tough'. I'm ok with self delusion.

'the thinker'- aka Jim... who probably isn't thinking about a lot except what to eat next.

I just like this picture. Trees, rock, sky, and one muddy trail running leg. My next pair of Montrail Streaks still on order so I had to wear road runners- Can u say slippin and slidin! I can't wait for my trail runners/ billygoat shoes!

Fun Descent in the fog. Diddn't even stop at the waterfalls for our usual soak.

Very nice to see our progress with this trail running thing. We did this hike 5 yrs ago and it took 9 hrs and 3 days to recover! This was 4.5-5 hrs, with recovery by the afternoon (and drinks by this eve). I love sundays.

Downside: its only 20 kms. Need to do this twice plus another 10 k for our first 50 K at manning.
Am I afraid? YES!! But damn, its exciting!!!

60 + miles the last 2 weeks (mostly trails)...Jims feet breaking down a bit -expected if youre 200lb, 6 ft 3".

75 miles planned the next two weeks.. then taper. pfft, I'm just following some 'hal higdon' plan for a 50 mile. Prefer to overprepare and finish.


Sunday, July 12, 2009

Scotch creek Camping & Running

Token 'head shot', in front of the Adams river at the canyon.

We went camping at Scotch Creek. This is located just before Salmon arm en route from Vancouver. The purpose of the trip was to visit with my parents meeting us 1/2 way from Invermere. We also brought Jims Mom with us. It was 3 people over 70 yrs, two of us in our 40s and our poor 12 yr old.
Running in the Shushwap

Location: Adams River Run: About 13 mi starting at the Haidrig-Brown parking lot, through the fish hatchery trails then over to the Adams river Bridge (or you could just park at the bridge). Up a gravel road, then you descend onto single track trails. Very quiet trail, not many people on it so it got even a little spooky at times. Started some singing to keep those bears away.

Rating: Easy, rolling hills, beautiful scenery.Tres nice! It is one of the more beautiful long flat-ish runs I've done. There were beaches, canyons, and lotsa single track trails. Even a hand driven tram to cross the river part way up- which I would not use. About 75% of it is right beside the river. Thats Jim running off into the bushes on the right. So nice in the hot summer. The trail basically took us from Shushwap lake almost to Adams lake.

Every night ended in a fabulous feast as is a must with camping, so thank GOD, the mornings started with our long runs!

The Adams river temp was cool, as was the lake... but the actual Scotch creek was freezing! It was glacier fed! That meant GREAT icing for my ITB which flared up for no reason. I just woke up one morning and couldn't bend my knee. So I did what I would NEVER let my patients do- I did a long run... on a straight knee (lotsa cuts on my shin cuz I couldn't lift it over anything). Then for some reason, 9 miles in, it started to bend... and I felt great. Add a glacier fed river soak and I was ready to rock!

Soaking the ITB

Note: since this post , I was a 'good physio' and tended to my ITB appropriately, including:

  • Stretching ITB and TFL
  • Glut medius strengthening, core exercises
  • Addressing any pronation issues with otc orthotics- Sole inserts worked great
  • Roller/ball trigger point work on TFL and piriformis
  • Plyometrics and alignment work with centering of knee over 2nd toe . Etc.

Run Schedule: On Holidays June 28-July 5th

Sun- 13 ish trail miles
Mon- Rest
Tue- Speedwork: Circuit around Scotch creek Campground was perfectly 2.5 mi.
So we did 4 circuits= 10 mi total
Our 12 yr old dog followed at first, but he gave up on us after the 2nd trip. He slept at the campsite. ... as did our daughter.
Wed- 7 mile run + 3 mile hike with our daughter
Thurs-8 mile trail run
Fri -6 mi/ XT (bike)
Sat-8 mile trail run
Sun-23 miles back at home on the dike in the heat. I drank 3 L and STILL lost 2 lbs.

Total: Mon--> Sunday: 65 miles. A new milestone for me. ha ha, milestone

Damn, I love running on holidays. Its so much easier when you don't have to work!