Back-To-Back for Black

While training for my first marathon in 2004 I learned that you never run a marathon while training for a marathon.  This is due to the increased risk of injury and diminishing returns from greater distance training.  Back then I never contemplated running a 100km ultra marathon.  The same training logic holds for an ultra, and you actually cap your longest run at a relatively short distance compared with the race.  My longest single run training for the 100km Black Canyon ultra will be 50km six weeks before the race.

I wondered how runners prepare their body and mind for the second 50km having never run this in training.  Then I discovered back-to-back long runs and their importance to ultra training.  The principle is simple, run really far one day then run far again the next day.  Instead of killing yourself with a single 70km run, split it up over 2 days with 40km then 30km. 

Sunrise in the Third Debris Chute

It took most of 2015 but I now fully understand the value from these back-to-back runs. 

1.       Great way to get in the distance, I’ve been logging 100+ km weeks for over a month.

2.       Fantastic mental training.  I love running, but lacing up for a 4 hour run the day after a 5 hour run is psychologically tormenting – good practice for the mental torture I’ll experience on race day. 

3.       The worst km is the first one on the second day.  Running on stiff tired legs hurts like hell, and getting used to this is making me stronger for my ultra.

I just finished week 14 of training for Black Canyon 100km, which included back-to-back 30km runs.  I used to dread these weekly runs and the accompanying physical and mental anguish.  Now I love them, and they are the highlights of my running week.  It doesn’t hurt that run 1 this week was in the Marin Headlands north of San Francisco and run 2 was through Stanford University in Palo Alto. 

After 14 weeks of back-to-back runs they no longer hurt and I’ve appeared to transcend from fear and loathing to pure delight.  Let’s hope this continues for the rest of my training and carries me through the second half of Black Canyon 100km.  

 

San Francisco, the windy city?

Gorillas Not Included

We live in a rain forest and this time of year everything is soaking wet.  On my 28km run this morning the sun briefly made an appearance.  As it warmed up the ground, trees and rocks mist poured off everything including me.  I don't typically stop to take pictures during a run but this was quite a spectacular sight. 

Bone-Jarring Descents

I’ve dealt with one relatively major injury training for each significant race.  During Ironman training it was a herniated disc in my lower back from too many hours in the aero bars.  While training for my first ultra-marathon I suffered from a badly strained Achilles from over training and under stretching.  In both these cases intensive physiotherapy got me over the injury in time to continue training and line up on the start line healthy for a great race. 

Dave Scott and countless others say that the key to injury prevention is strength training.  In hindsight both these injuries could have been prevented through targeted strength work.  Now that I’m training for my first 100km race, the Black Canyon ultra in Arizona in February I’ve committed to do whatever it takes to stay healthy.

A bone-jarring descent is the term for high speed downhill running and is one of my favorite parts of trail running.  Nothing beats bombing down a steep descent at a 4-5 min/km pace and 150+ cadence.  The force of each footfall literally rattles tears from my eyes and slaps a grin from ear to ear.  I practiced this skill extensively in Ontario but underestimated the difference of running in BC.

My high speed 1,000+ foot BC descents combined with bouldering and “rock hopping” with Darien in Lynn Creek proved too much for my body.  By early October I was sure my left foot was broken.  I ran a 70km week on my injured foot hoping it would just get better but unsurprisingly that didn’t work.  And I celebrated my 39^th birthday with an ascent of the three Chief peaks in Squamish, all on an aching foot.  On thanksgiving I had my foot x-rayed, and it luckily wasn’t broken, just significantly bruised.  On doctors’ orders I completely stopped running for 2 weeks.  Nothing but rest, ice, stretching and Advil.

Now it’s early November and my foot is 99% better.  I just completed an 87km training week and feel great.  I’m now incorporating more stretching and strength work to help ensure I can remain healthy for the 14 weeks until Black Canyon.  My training for Black Canyon will peak at a 114km run week so I need to stay healthy.  My fingers are crossed that this is the only injury that I’ll need to deal with for this race.  I love every minute of running in the BC mountains even with all the cold rain and black bears!

The Long Trail to 100 Miles

I mentioned in a previous blog that I really want to run Western States 100 miler.  This is not unique as almost every ultra-runner in North American wants to run Western States.  However unlike Ironman Hawaii or the Boston Marathon the average middle-pack ultra-runner like me actually has a shot of getting into Western States through the lottery.

After a great experience at my first 50 miler in May I’ve unsurprisingly decided to increase the distance.  To qualify for the Western States lottery you need to run a sanctioned 100k or 100 miler.  After a paranoia-fueled deconstruction of every 100km race on the list I’ve decided to run Black Canyon Ultra in Arizona on February 13^th.  Only Russell Crowe’s character from A Beautiful Mind (the crazy one not the brilliant one) could appreciate my level of analysis to come to this decision.

We moved to North Vancouver in August and after a 2-week fun yet unhealthy cross-Canada family road trip (beer and cheeseburgers, repeat) I resumed long distance trail running.  However in contrast to flat Ontario I now live on the side of a mountain and every run starts with 1,000 feet of incline then continues with more incline.  I’ve never practiced moderation so I added “summit bagging” to my training plan which ended up being a mistake.  My knees revolted and screamed that running 80 km a week with thousands of feet of vertical AND bagging 2 summits is too much too soon. 

I’m now back on track with a 20-week training plan for Black Canyon including daily core work to ensure I don’t crumple on the ascents or descents.  I saw my first black bear last week 11.5 km up the Seymour Conservation Reserve.  As it was blocking my trail I decided to turn around before reaching the Seymour dam, probably a wise choice for my first bear sighting. 

Black Canyon 100k is still 19.5 weeks away but I’m really excited.  Running the North Vancouver mountains is so much fun and I’m currently relatively injury free.  Assuming I can continue to balance a full time job, weekly travel, my amazing family and 80-120km training weeks with thousands of feet of vertical I should be on the starting line in the Arizona desert in great spirits this coming February!