Rob Mackay :: Notes from the edge

The holiday season usually means a gain of 2-3 kilo’s with all of the great food around. This year I came up with a ‘30 hour binge’ strategy. Over the 24th and 25th I satisfied every craving - funny that after about the 5th Mrs. Vicky’s chip I felt like crap.

I believe that nutrition, esp. during training, is the one key thing that runners ignore.

Then they wonder why they aren’t running as well as they should be…

One of the premiere ultra-runners in the world right now is a guy named Uli Steidl. Origionally from Germany, Uli came on to the sprint ultra scene a few years ago and has been burning up the trails (and the marathon circut). A few highlights:

- 12th at Boston in 2006

- holds the record at Chuckanut (3:43) - this is insanely fast as there is over 5000 ft of elevation gain.

- 2:13 marathon best.

He posts his training schedule online (in detail) so you can see what his mileage. (I’d post the link but I’m using a MAC and the edit tool doesn’t work in wordpress). Anyway, his mileage is moderate (for an ultra-runner). What is amazing to me is his average pace (6:20-30/mile at every session). For instance, he will run 2 X 10 miles per day - one at a 6:00 pace the second at a 7:00 pace.

I read online that the old tempo runs of 20-25 minutes at 10k pace are not as effective for distance runners as longer (20km and up) at marathon pace. To me it makes sense to be introducing your body to longer and faster training sessions if your goal is faster/longer races.

Last week and this week will be around 140km. I am stepping up the mileage for 3 weeks then dropping back from the 24th - 30th to recoup.

Maybe I am imagining it but the more I run, the better I run. I’ve had no soreness on recovery runs and was able to comfortably maintain 3:44/km for 5km this week.  Could also be the fact that I am taking 3000 mg’s of Vitamin C, calcium/magnesium and fish oil….

A massive buck was hit by a car (within 10 feet of me) this morning. It jumped out of the woods and was upended, sent airborne and crashed into a parked car. I yelled, “Holy Shit!” and covered my ears (I don’t know why I did that).

Damage report:

Buck: stunned, walked back to the woods and eventually ran off.

Car (driving): Left the scene but must have had a crushed front hood.

Car (parked): Back left door and panel were crushed.

Robbie: A little shaken, no need for a second cup of coffee this morning.

Round and round Elk/Beaver yesterday. I left the house today without my watch (dumbass) so the first two laps I was guessing on pace and only found out I was doing 50:30 when I asked someone the time. Yikes - it felt moderate but I was shooting for 45-46 min/lap so I sped up and finished 2 sub 45 minute laps for a 3:15 finish. Slightly slower than expected but I was on track for a 4hour 50km so I was pleased considering it is December.

Revelation(s) for the day: I only had one bottle for the 3 hours and I felt much better than usual - for a ’sprint’ ultra, this is the way to go. (i.e. Hyrdate really well before the race and sip small amounts during). Speaking about sipping, I had 4 hammergels with me yesterday and I ’sipped’ them, instead of taking it all at once. Huge difference in how my stomach felt and my energy levels were much more consistent. 

Here is the email that I received yesterday - makes me want it even more!

Dear Western States Applicant:                                                                    December 5, 2007

I regret to inform you that your name was not drawn in the December lottery for the 2008 Western States Endurance Run.

I know this letter comes as a significant disappointment. For some this is your first rejection letter and for others, your second. As the protocol currently stands, following your second consecutive rejection letter, you have the notable luxury of being an automatic entrant the third consecutive year. Be aware that the WS organization is considering a modification to the two-time loser rule, however, and your two-time loser status may be impacted by change to the protocol. A word of caution for two-time losers: You must reapply by the deadline of the following year, you must requalify and you must pay the entry fee to be eligible.

PS. Jar, take some time to rest your back…let me know if you need any help with anything.

Tempo runs are my new ‘least favorite workout’

Yesterday it was 3 miles (6:00, 6:00, 6:48). As you can see by the times, I blew apart after the second mile. Fun, fun.

Great Walk 63.5k - June

Death Race 125k - August

Great Lake 56k - September

H2H 100k (3rd attempt) - November

Here is the list for the first half of next year…

Orca’s Island 50k - Feb

Chuckanut 50k - March

Diez Vista 50k - April

Elk/Beaver 80k - May

Between these two lucky WS entrants.

Jar, looks like we’ll be running together after all!