And the cat came back ... (post-injury update)

Well, it's been two weeks since I last ran any distance.

Really, it's been two weeks

without exercise

of sleeping in

eating whatever I wanted (in whatever proportion)

being off of the running radar.

I'd like to think that I learned a few things during this mini-break:

1. It feels really good to take a rest.  Like I got to do things with my family a bit more because my schedule wasn't so structured.
2. My body seems to be thanking me for the off-time ... I feel much better physically, and I hope that I'm ready to resume (basic) training workouts.
3. I missed running - but not as much as I thought I would.  I think that I actually missed the people I run with (shout-out to the RunNinjas!) more than the activity itself.
4. While I did gain weight, I didn't balloon up like I'd anticipated I would - I think that I actually only put on about two or three extra pounds, although I can see that I've lost a good bit of tone.
5. It's hard to break the exercise habit - I did feel like I was missing something most mornings by getting up so late (i.e. 7:00 am) and not having walked in the door with a good sweat going on.
6. There's nothing like a bit of new tech to get you itching to climb back into the game - and that's exactly what the arrival of the Epson Runsense SF-810 did for me.

And now I anxiously await tomorrow morning when I will be back on the roads again, and a reunion with my running family!

And the cat came back ... (post-injury update)

post-marathon into pre-ultra

while not an avid racer i have always found that it's training for races that motivates me to run.

so this week has been both torturous and exciting.

having completed my best-ever marathon performance last weekend, i've had a stretch of four days now (having run just a few get-the-blood-flowing miles the day after the race) of no running whatsoever.  that constitutes my longest lay-off period in about 15 months ... but i needed it.

here are a just a few observations from the last few days:

1. i've definitely gotten to the point where running is an integrated part of my daily lifestyle.  i genuinely miss not getting up to go out an run.
2. it's been a long time since i've treated myself to a good sleep-in.  it took me three mornings of not getting up before the sun before i actually slept through to when i'd set my alarm.
3. resting and recovery takes as much discipline as going out the door to workout.  for the two big races prior to the waterloo marathon last weekend i'd shortchanged myself on time off of my feet, and i think that in both instances i paid for it with a less-than-desired experience/result.
4. it wasn't too hard to put weight back on.  i gained about 5 lbs. in 3 days, but then read that most of it could probably be accounted for by water retention as part of muscle repair.  and i also saw that meb keflezighi gained about 12 lbs. shortly after his 2015 boston marathon which made me wonder if maybe i haven't been treating myself enough (!).
5. my legs feel really good.  i might attribute it to better overall conditioning, smart race-running, extra sleep or the tiux compression socks that i wore as part of my kit on sunday.  maybe all of the above.

now it's time to switch training gears - gotta hit the hills, log some longer single runs and get my trail legs under me as i focus on the next two big events on my calendar, the sulphur springs 50k and the north face endurance challenge series gore-tex 50 miler (don't forget to use the promo code D30PVON15 for a 15% discount if you want to sign up for any distance of the north face ecs!).

- - - - - - -

and now for a quick shout-out ... here's to my friend, training partner and fellow barrie running ninja rick doucet who's taking on his first full marathon at the goodlife fitness toronto marathon this coming sunday.  you got this ricky ... #runninjarun! 

post-marathon into pre-ultra

why you (and i) need a real off-season

this has been a banner running year in so many ways.

BQ.  

first ultramarathon (56k).

first trail race.

first time guide-running.

first official pacing duties.

first adventure race.

most distance logged in a calendar year (4385km YTD).

and now, it's time for a rest.

if you're at all the kind of runner that i am, then you know how much easier-said-than-done this is.  one of the strengths of my training cycle has been just how disciplined i've become at getting out the door six days a week.  rain or shine, wind or hail, polar vortex or humidex alert.  it has been as natural for me to complete a daily (or two-a-day) run as it has been to eat dinner.  if anything i've only taken a pass twice all year long on my scheduled runs - both of them occurring within the past five weeks on account of knee pain (and quite possibly an indicator of overtraining).

and yet for having achieved this series of accomplishments for 2014, you'd think i'd be more than ready for a break.  you'd be wrong.

however, knowing that even the very best, most dedicated athletes in the world take a block of time away from their sport as an important component to their training was incentive enough for me to at least consider it.

as best as i understand it, the following are the benefits to a true multi-week break/off-season from running:

1. physical rest - this sounds blatantly redundant, but the fact is that a year's worth of running and racing takes a cumulative toll on the body in the same way that that cumulative miles actually develop your running form and lead to physiological adaptations.
2. mental rest - my friend jim has repeatedly said that running is 90% mental and the other 10% is in your head.  if that is the case, then your brain needs as much of a respite as any other part of your body.  all of that focus, that rugged determination, that visualization needs to take a pause and recharge so that when you need it it's still there, not worn out and fuzzy.
3. treat yourself - maybe this is the time to sneak in a few of those delectable goodies that you diligently said 'no' to during your training cycle or perhaps to the occasional less-than-ideal runner's meal.  although we make sacrifices to train that doesn't mean that the remainder of your life has to become this relentless penalty box session.  you might also take the time to sleep in some more and find out what it's like to not constantly feel fatigued.
4. take inventory and set new goals - this is a great time to step back and look at all that you've accomplished, regardless of whether or not you hit the mark on each and every race target.  and given that absence makes the heart grow fonder, each and every day of non-running will bring you closer to that place where you are absolutely itching to hit the road or trails again.
5. re-tool - if you're a triathlete, adventure racer or obstacle race competitor then you probably already spend time cross-training.  for running-specific people like me this is a time to check out other exercise disciplines, or hone in on some strength-building work.  if you're a reader, you can use this time to educate yourself on some of the technique and finesse points of becoming a more finely tuned machine - i recommend steve magness' the science of running and pete magill's (with thomas schwartz and melissa breyer) build your running body.

convinced?  i admit that this is just as much of a chore and a discipline to stay out of my running shoes as it is to lace them up on bone-chilling blustery pre-dawn winter mornings ... but i believe that this is also the smartest move and well worth the investment of two or three weeks for my upcoming race year.

what's your take on an 'off-season'?  how do you rejuvenate your running?  i'd love to learn from your insights and experiences ... please leave a comment and tell your story!

why you (and i) need a real off-season

discipline and the hurt locker

on a recent group run our 'leader' commented to me that he thought that i would surprise myself at how well i could compete in ultramarathons - partly because of the distances that i was covering in training (the week prior to our conversation i'd hit 121km/75mi) but also because of the discipline that i had in including various speed workouts and recovery days.

it reminded me of the conversation that brought me into a relationship with my coach last year - he also mentioned that he was willing to take me on because he recognized that i was disciplined enough to put in the requisite work.

whenever i hear this said of me, i'm encouraged.  

i'm also reminded not to distort the meaning or let it go to my head.

this past saturday i put in what i would consider a really tough 34k run on horrible road conditions - 10-15cm of moderately soft snow in sub-freezing temperatures.  

it felt like running through beach sand the entire way.

while i prided myself on completing the day's run, some of my joints decided to voice their displeasure with me later that night during my sleeping hours - in particular my knee.

once before i'd had this nearly unbearable pain running up the medial side of my left kneecap while lying in bed.  i couldn't stand to bend it, and i couldn't lie on my side in a way that applied any pressure to it.  it was discernibly swollen.

yup - sounds like an MCL (medial collateral ligament) sprain.  

i've had this experience once before - about four months ago, after running my first ever double workout day.  then i thought that i'd just gone out too hard in my second run.  this time i think that it was the combination of unstable terrain and breakdown in form over the course of a long distance.  regardless, it left me hurting.

the thought of having to take an unplanned rest day was far from appealing - besides, i'm 'too disciplined' for that!  but i've also learned that being disciplined is about recognizing that sometimes your body is screaming at you to pay attention - a different sensation than it nagging at you to just give it up already - and that doing so is just as important as inputting more miles into the garmin.

as such, i've banked an extra day off yesterday and taken my normal rest day today.  it feels like a mini-vacation, but last night's sleep felt like a million bucks compared to the night before - plus all swelling has disappeared and there's no residual pain standing, sitting or climbing stairs.  the plan is get back at it tomorrow.

so do you think that i'm a wuss?  would you have gutted it out where i turned back?  or do you think that i'm a numbskull for launching myself back into the fray so quickly?  

i'm no M.D. (or even B.Sc. for that matter!), so all this self-diagnosis is sketchy at best.  but i must say that i feel good about being able to deviate from the training plan with time off and not feel like a traitor.

discipline and the hurt locker