tag:blogger.com,1999:blog-1006428199649588682024-03-05T01:32:43.347-07:00Once a runner...Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.comBlogger253125tag:blogger.com,1999:blog-100642819964958868.post-43595611003430795712010-10-02T10:25:00.002-06:002010-10-02T11:17:42.750-06:00Writer's BlockIt has been awhile. Since writing my last post, months ago, I have laughed, cried, smiled, frowned, eaten food, dispensed that food, slept, walked, worked, played, drank liquids, dispensed those liquids, yo-yoed, played the violin, played the piano, read books and some other stuff. <br /><br />To choose an action, to choose a verb from the laundry list above that best describes the past several months - mainly summer - is easy enough. Frown. Unfortunately, that has been the best I have been able to do. "Put on a happy face!". No thanks. I will frown. Honestly, I have had no choice in the matter. I do not prefer to frown. Frowning has come as the natural result of years of physical, emotional and spiritual struggle. In this case, frowning has little to do with free will, just as deciding where one is born is a matter of embryonic choice. A frown is the outside manifestation of a person at the end of his wit.<br /><br />"This is all that I can do!" <br /><br />"World, this is it, a frown! Well, this, or curl up in a ball in the forest coated in honey."<br /><br />"I will not smile. I will not misrepresent a minor truth. If nothing else, I will be true to myself. Feigning a smile does nothing but placate a social norm at the expense of one's dignity and self-respect. No thanks!"<br /><br />Fighting an invisible enemy is difficult. He is invisible. Fighting a visible enemy is also difficult. You can see the lines on his face. <br /><br />Fortunately, I feel like I have been smiling - genuinely smiling - and laughing - seriously laughing - more frequently lately. This is a good sign.<br /><br />Since my last post I have been diagnosed with moderate to severe Rheumatoid Arthritis. Shitty! But wait. No. An answer. Finally, I have an answer to the million dollar question - why do I hurt? - that has been plaguing me the last couple of years. The answer is RA. RA is an acronym that stands for Resident Assistant or Advisor, and is also the name of an Egyptian sun god. A minor deity, but a deity none-the-less. RA, of course, when unpacked stands for Rheumatoid Arthritis. That is what I have. My body has effectively turned on itself, attacking the very joints that it formerly was so eager to protect. Admittedly, I can't see any of this happening, the attacks. I would like to. I would love to be able to, actually. Be able to see precisely what it is that my body is doing to itself. I know what it feels like and looks like from the outside; dull, throbbing pain in my wrists, sharp pins and needles in my knees and general weakness and fatigue in all of my other joints. So it goes.<br /><br />Fortunately, I say fortunately again, because it is fortunate, there are some great treatment options for RA in 2010. Though the list of side effects of all of the medications developed for RA start with nausea and end with death, the sort of relief that they promise is, well, relieving. I began a once-a-week injection called Enbrel three weeks ago. By the way, each injection, self-administered, costs about $500 (about $24,000/year). Thank the Lord for wonderful health coverage! As yet, I have not noticed any improvement, but am told that it takes 1-2 months of regular dosage before patients experience the "Wow Effect". I like that. The "Wow Effect". That sounds lovely. I have not been wowed in quite some time. <br /><br />Tangent: the last time that I was wowed was about 2 years and 4 months ago, when I descended into the Snake River Basin from the southeast and had my first Teton experience. <br /><br />Also, in the meantime - the time between starting Enbrel and feeling the "Wow Effect" - I applied for and received a medical marijuana license. Yesterday I bought an eight of an ounce of "White Rhino" from a local dispensary. Marijuana, I have discovered is a wonderful long-term alternative to nighttime pain relievers like Ibuprofen PM and Tylenol PM. The MJ - another acronym I have decided to use - helps me relax and sleep like a baby or an adult that sleeps really well. Just a hit or two before bed. That is all. I have no interest in getting stupid with the stuff. I am very capable of being stupid, sans drugs. F'em. Just kidding. The beauty of MJ is this: a couple of hits before bed, I sleep like a baby, pain-free and wake up in the morning - when I choose to - without any sort of hangover. Yeehaw. I plan on experimenting with different forms of MJ: edibles, lotions, strains, etc. <br /><br />The point of it all - the MJ stuff, Enbrel and whatever else comes down the pike as a solution to the RA problem - is to gain relief so that I can function at full capacity, undistracted by the dull sensation of throbbing joints. F that. Seriously. <br /><br />Well, here I am. There you are. Reading this, if you are. Life is not so bad, smiles on genuinely happy persons indicate. Yesterday, I smiled. Today, I smiled. Frowning, it turns out is a lot of work. Look into it. The idea of frowning being a lot of work. There is an old wives tale or urban legend or some rumor of frowning requiring more facial muscles to engage in it's frumpy formation than a smile. I don't know if that is true. What I do know is that "you can't fake it hard enough to please everyone, or anyone at all". To thy own self be true. Thanks Emerson. Instead of feigning a grin, find reasons to smile. Then you will. Then it will be full of truth. <br /><br />I am on the up and up, I would like to think. Maybe someday I will run again. Maybe that someday is soon. Maybe it is not. It does not matter. In the words of someone else, "there is more to life than running."Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-2436245429754500772010-01-02T09:23:00.002-07:002010-01-02T09:45:40.593-07:002009: A mixed bagSince this is a running blog and another year of running has come and gone, it seems appropriate to pull out some highlights and lowlights of 2009. <br /><br />April 2009: After 7 months of training, 17 of 17 members of my running club from Centerville Elementary School completed the Great Falls Icebreaker, a 3-mile road race through the streets of Great Falls. Myself and my "project runner" (he could hardly walk, due to weight complications, at the beginning of the program) finished in 1 hour and 3 minutes. Since that race, he has gone on to lose 20 more pounds.<br /><br />April 2009: April 2009 marked the end of my ill-fated running experiment, I hit 6000 runnings miles in 365 days, from May 2008 through April 2009. I averaged 18 miles/day for 365 days. Ill-fated, because of the long-term damage incurred...<br /><br />May 2009: After crashing and burning during a 30k race and failing to be able to get out of bed the following day, I decided to take a month break. No running for June.<br /><br />July 2009: I was hired to pace the Missoula Marathon Boston qualifying women. I paced a group of 4 women to the finish, just within the qualifying mark. 3 of the 4 crossed the line with me a bit hot on the pace, 4 minutes fast. I sprinted back down the course and picked up the last of the woman and sprinted her in 15 seconds ahead of the qualifying cut-off. It was a glorious moment.<br /><br />August 2009: Dropped out of the Elkhorn 50 miler at 50k on track to set the course record. My right knee was giving me heck and I didn't feel comfortable pushing it for 19 additional miles. I ran back to the start and worked the aid stations for the duration of the race. <br /><br />September 2009: I broke my 2nd metatarsal in my left foot during a 70 mile barefoot running week (120 total).<br /><br />November 2009: Recovering from my break, after breaking free of "the boot", I hammered out 967 miles on the exercise bike, in November (31 miles/day avereage, 46 miles/high). <br /><br />December 2009: I was accepted into "The Greatest Race on Earth", the Copper Canyon Ultramarathon, a 47 miler deep in Copper Canyon, Mexico. The race is a celebration of running, pitting gringos vs. the greatest long distance runners on Earth, the Tarahumara.<br /><br />December 31st, 2009: After a long Orthopedic visit, x-rays and an MRI on my left knee, it was discovered that my medial miniscus was torn, requiring Anthroscopic surgery. Not the greatest end to the year, but so it goes. This, of course, came as little surprise after what I had subjected my body to 2008-2009.<br /><br />All told, 2009 was a year of extreme highs and extreme lows. I cherished and continue to hold dearly the highs (the Icebreaker and the Missoula Marathon) and have learned much from the lows. In the end, I am optimistic and positive that 2010 will be an even better year. It has to be. I will make it so and Lord willing, it will be a year of change, new and wonderful. I am ready.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-72615044247143125072010-01-01T02:22:00.002-07:002010-01-01T02:30:10.099-07:00End of an eraWell, it is over, the end of an era. It just so happens that this blog coincides with the changing of a year. Completely coincidental. This is the end of the era that I thought myself invincible and immune from injury. I broke my foot in September and found out this morning that I need surgery on my miniscus in my knee - scheduled for Tuesday of next week. This has been an end that I have been anticipating since the waning days of 2008, just over a year ago. I did not heed the warning signs and pushed on. Now, here I am, broken down and inert. <br /><br />I pray to God that this is not the end of my running days. It can't be. It won't be. I will be posting updates next week on the surgery, recovery and what the future holds - Copper Canyon is not completely out of the picture, but that image is dimming. <br /><br />Happy New Year.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-36083334787982966562009-12-19T18:18:00.002-07:002009-12-19T18:26:05.600-07:00Duathlon work outToday, to simulate a long run, I did a proper duathlon. This is nothing new as I have been averaging 10/miles/day on foot and 31/miles/day on the bike, but never had I done the two together, in one work out. <br /><br />First off, I started with a nice and easy 10k (seriously slow and relaxed). For the run, I wound my way around time, ultimately ending up at the gym at the end of 10k. I hopped on the bike and threw down. My intention was to put in about 30k at an easy pace, but I was feeling so solid and strong I pushed it at a hard effort for 50k. After the 50k ride I hopped back on the road to complete the work out with a couple of easy running miles back to my house. All told, a great work out. It was like running 18-20, with the impact of 8-10 running miles. <br /><br />Work out: 10k/run, 50k/tempo bike ride, 4k/runBrian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-45355602742211087792009-12-18T16:27:00.003-07:002009-12-18T16:38:03.830-07:00This week in training...It is Friday night, which means,that another week of training is in the books. What a great week. I hit all of my work outs, as planned, and am feeling strong and smooth. Yesterday, proved a bit of a bear. My morning run ruined me - I was a complete wreck after it, but pushed through my afternoon work out anyways and felt better for it. I am fairly certain that yesterday's run was a wash because I ran tense and somewhat irritated,annoyed and angry. This morning, I ran with joy and a smile on face and completed a nice and easy 12 miler without blinking. What a difference attitude makes. Mind over matter is no joke. Be positive. Think yourself strong and you will be strong. Think yourself smooth and you will move gracefully. <br /><br />Here is what the week looked liked (in miles):<br /><br />SA: 33/bike, 8.25/run<br />SU: 33/bike/core/lift<br />M: 30/bike, 8.25/run (tempo ride and tempo run)<br />TU: 30/bike/lift, 10/run<br />W: 34/bike<br />TH: 30/bike/lift,9.5/run<br />F: 31/bike, 13/run<br /><br />Totals: 49/run (5 runs), 221/bike (7 rides)Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-87300952349615416542009-12-17T12:55:00.002-07:002009-12-17T13:07:33.068-07:00When it rains it pours, new shoes galoreIn the last two weeks, both Saucony and New Balance have sent me sample shoes to wear-test. What a blessing. After burning through a pair of shoes every two weeks last year, my appetite for shoe shopping has been somewhat curbed. Free? Not a problem. I will take what I can get and what I have gotten recently has been plenty.<br /><br />The Sauconys are great, a pair of Triump 7s. They are a very stiff, well supported and cusioned neutral trainer. A bit too stiff for my liking, but I can see the value in such a rigid sole as it guides the stride. After week of training in them my feelings are mixed. Mostly, I am pleased. The shoe has provided just the sort of stiffness and support I have been needing to get my strike and stride back on track, while supporting my healing foot.<br /><br />I went out for my first run in the New Balances this morning. Apparently, New Balance is testing out a new material for the outsole. I don't know the details of the material, but I do know how I feel about these shoes. Awesome. They have significantly more flexion than the Sauconys. They too, are a neutral trainer, but with an impressive amount of response and control. The upper-body breaths easy and hugs the foot much more lovingly than the Sauconys (by this I mean they are comfortably conforming. The tread on these bad boys is meaty. They have a high, raised-heel, with gnarly trail treads on the front. They performed splendidly on the roads, ice, snow and trails this morning (I think rubber, as in treadmill, is the only surface I did not interact with on my morning run). Too, they are noticably lighter than the Saucony. All told, they are a great multi-terrain, well-cushioned neutral trainer. Can't wait to put some more miles on them. <br /><br />Updates on Copper Canyon training, as well as more info on travel arrangements and fundraising coming soon...Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-70281756973342995662009-12-11T10:27:00.002-07:002009-12-11T10:36:16.657-07:00Week recapI am feeling great. Sort of a similar report to last week. This a good thing. Consistency is what I am shooting for in this training cycle leading up to CCUM. My phantom foot pain is becoming evermore phantomful, which is to say is fading from my subconcious, which, consequently, has pretty well vanquished my worry bones of marrow. Good stuff. Foot feels great (and new shoes from Saucony, currently, wear-testing the Triumph 7s).<br /><br />I had my first official "long-run" this week (10 miles). This, of course, is relative - last year, at this time, my short runs were 11-12 miles. Slow and steady she goes. But it is a scheduled time, each week, where I run my farthest. I will be adding 2-3 miles to this run each week. <br /><br />I solidified my travel plans from El Paso to Urique and back this week. Now, all that is needed, is a plane ticket to get to El Paso and I am set. I am working on a letter of support, which I intend to send out sometime next week to my closest family and friends, making a plea on behalf of myself for support in travels and donations for the Tarahumara. <br /><br />This week in training:<br /><br />SA: 8/run, 30/bike, core<br />SU: 33/bike, core/lift<br />M: 7.5/run, 31/bike, core<br />T: 7.5/run, 31/bike, core/lift<br />W: 33/bike (tempo ride), core<br />TH: 10/run, 31/bike, core<br />F: 8/run, 30-31/bike, core<br /><br />Totals: 41/run, 219-220/bikeBrian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-30513883632888166172009-12-05T10:07:00.003-07:002009-12-05T10:22:11.448-07:00Week recapA total turn around week. At the end of last week, I wasn't sure what to think of the sort of responses my legs were giving me - pain in my left leg, a phantom twinge in my left foot, a case of lingering soreness (post run) in my right knee. Not one of these problems proved severe - they have all been slight - but they have been no less discouraging. Instead of brashly slogging through the pains, or ceasing and desisting completely, I took action. Continuing with my planned training, I added some form work into my running sessions, SIRIE (stretching, ibuprofen, rest, ice and elevation) to the troubled spots, some spot massaging and a positive outlook on all of it. The change has been dramatic. I am feeling great. My legs are feeling strong. I am already noticing increased power and strength from the lifting that I have been doing every other day for several weeks now. Good stuff. I am feeling positive about where things are going. I have a plan! For once! It is nice to work within this newly defined framework. Here is what the last week of training looked like:<br /><br />221/biking miles (key workout - 32 mile tempo)<br />30/running miles (key workout - 8 mile tempo)<br />4/lifting days, 7/core days<br /><br />15.5 training/hours<br /><br />Combined (biking/running) effort mileage: 118.4 miles<br /><br />Feeling like a million bucks.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-86189123325757980252009-12-02T13:54:00.002-07:002009-12-02T14:03:35.327-07:00Full-moon run, take twoSo, yesterday morning (Dec. 1st) around 1AM I rolled out of bed eager as a beaver to enjoy the otherworldliness of a moonlit trail run. I dressed myself for the weather, snapped open the front door, and... snow. It was snowing. No moon to speak of. I was up and pumped to run, so headed out the door with a renewed sense of outcome: Dec. 1st, 2009 was going to be the host of a snowy 1AMer, not a full-moon run as originally planned.<br /><br />This morning, at 1AM, I rolled out of bed. Take two. Today, anyways, was the actual full-moon. I cracked open the door, holding my breath, hoping for a clear, cold, blast of lunar light. Sucess! A clear night. I headed out blissfully. One of the more peaceful runs of my life. I took her nice, easy and steady. My headlamp proved unncessary, even in the woods, this morning; the moon was that reflective. Yeehaw. It was one of the more lovely 7-8 milers I can remember. Short, but I am getting there. Slow and steady wins the race. <br /><br />The point of this post is this: if at first you don't succeed make the most of what has been dealt and try again. You will not be disappointed.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-85492721641464241552009-12-01T07:51:00.002-07:002009-12-01T08:14:12.644-07:00November by the numbersAnother month training log down in the books. November has come and gone. What a difference in training approaches from November 2008 to November 2009. My shape is coming slowly, but surely, as I continue to say, as my legs get used to running again. <br /><br />I am overcoming a bout of hamstring tendinitis in my left leg, as a result of an usual gait acquired while sporting 'the boot'. Stretching, specialized strength training, ibuprofen and ice should see me through the recovery without significantly altering my training regimen. All is well though. I am taking each day as it comes and training sensibly.<br /><br />November 2009 by the numbers:<br /><br />967/miles - bike (32.2/miles/day)<br />70/miles - run<br />29/days - core work<br />7/ days - strength training<br /><br />A fair amount of biking miles in the last 30 days. The bike has been my saving grace during my return to running, post stress-fracture. By contrast, November 2008 saw 526/miles (18/miles/day) of running and 20 some days of core work, with no strength training or biking. <br /><br />I am on the road to Copper Canyon and feeling fine. I am hopeful that my left leg will continue to strengthen and that overall, my body will continue to grow stronger day-by-day, as to put me in a good and healthy shape for the Copper Canyon Ultra Marathon. <br /><br /><span style="font-style:italic;">(Just for kicks I did some calculations on the costs of each of those stationary miles: at 26 dollars a month gym membership and 967 miles/stationary riding for November, each mile came at a cost of $0.026. Pretty reasonable, really. Each minute on the bike (roughly 2417.5 minutes, or 40hrs 19.5mins for November) ends up $0.01075. A real bang for the buck. And, the cheapest thrills are often the most rewarding.)</span>Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-34035377445019067672009-11-27T12:17:00.002-07:002009-11-27T12:27:07.478-07:00This week in training...First off, feeling great. Just awesome. I am dialing in on a good training regimen. My running mileage is increasing slowly but surely. I had my first day off the bike in well over a month (the gym was closed for the holiday). It was a nice day of rest, with an easy 7 miler. Next week will mark the beginning of back-to-back running days and the introduction of a longer run 8-10 miles, which will then build by 2 miles a week subsequently. This week (in miles):<br /><br />SA: 37/bike, core/lifting<br />SU: 32.5/bike, 6.5/run, core<br />M: 33.5/bike (progression), core<br />T: 32.5/bike, 7/run, core<br />W: 45/bike, core/lifting<br />TH: 7/run, core<br />F: 45.5/bike, core/lifting<br /><br />Total: 226/bike, 20.5/run<br /><br />I am so thankful for this life. My friends, family, my health, the ability and stamina to be able to train hard (and enjoy it), my job, second chances, Missoula, the future, and, now truly, The Creator's gift of life and peace through it all. God bless.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-24193205907497381272009-11-24T12:24:00.002-07:002009-11-24T12:31:34.518-07:00This week in training...A really solid week thus far. My progress, again, is slow, but steady. I feel like I have so much more in me and am holding back. Surely, soon enough, as early as the beginning of January, I will be wondering how I ever felt strong and reserved. For now, the build-up continues to that point. So far this week (in miles):<br /><br />SA: 37/bike, core/lifting<br />SU: 32.5/bike, 6.5/run, core<br />M: 33.5/bike (progression), core<br />T: 31-33/bike, 7/run, core<br /><br />My runs have been effortless. It is difficult to stop at my pre-determined stopping points, because I am usually feeling so great and wouldn't be opposed to running forever, but I know better. The moment I realize that I have pushed it too far with my healing foot will be the same moment that it is too late. Patience, patience, patience. Peace.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-9543036496330438512009-11-24T09:11:00.002-07:002009-11-24T09:18:56.540-07:00Copper Canyon Ultra MarathonWell, I am in. It is official. I am going to Mexico in March to run the Coppery Canyon Ultra Marathon with the Tarahumara. Gringos vs. Raramuri. The logistics of the travel have to be hammered out, but my application has been accepted for the race and one of my dreams is on the cusp of being fully realized. The race is March 7th. 47 miles of running through a network of canyon and chasms with some of the greatest long distance runners in the world. I am stoked. Training-wise, the beginning of March could not be a better time. My newest regime has my fitness peaking towards the end of Feb. Yeehaw.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com4tag:blogger.com,1999:blog-100642819964958868.post-16862174918153751732009-11-17T08:11:00.002-07:002009-11-17T08:19:57.288-07:00The first three days o' the weekThe first three days of my training week have been rock solid. I am getting stronger by the day. My work outs have been challenging yet palatable (both in mind and body). I am very comfortable with where my training is at and where it is going. It is finally beginning to feel like I am on target for something great and within my physiological means. Training is all about building capacity, not destroying your body en route to race day, so you show up at the line wrecked. It is a fine line, to be sure - pushing fitness and staying healthy - but I feel like I am staying the course, on the healthy side of that divide. So far this week (in miles):<br /><br />SA: 33/bike (intervals, hard effort for 50k), 4.5/run, core<br />SU: 36/bike, lifting/core<br />M: 5/run, 31/bike/coreBrian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-71441997858303368102009-11-16T11:29:00.003-07:002009-11-16T11:41:59.357-07:00A disjointed, yet satisfactory MondayToday has unfolded exactly counter to how it was envisaged. Here is how:<br /><br />1) I slept through my 5AM run... Strike one<br />2) Forgot my stocking cap, not realizing that fact until I was well away from the house and noticed that it would be a nice day for a stocking cap... ball, just a ball<br />3) In a moment of empowered redemption, I hopped off the bus at the rec center to 'take two' on my morning run. When I neared the entryway to the rec center it occurred to me that I didn't have the mandatory university identification card on me (it was in a different pair of pants back home - along with my stocking cap) to gain access to the treadmill... Strike two<br />4) Slightly disappointed by my second strike, I gathered myself and made a new plan. Mid-morning, after a couple of hours of work, I would run home and grab my Griz Card. This, of course, would kill two birds with one stone - it would make for a nice little 5 miler and would afford me the opportunity to retrieve my Griz Card for my afternoon workout... Home run<br /><br /><br />The run was great, really great. I retrieved my Griz Card as planned and got back to work, without incident. This Monday is back on track. I hope that your, the reader, Monday never hinted at derailment. (I apologize for the disjointed metaphors, but alas, the title of this post more or less required the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">inconsistency.)</span>Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-46507946008686379652009-11-13T07:58:00.002-07:002009-11-13T08:02:42.794-07:00Week's endIt feels great to have completed my training week (Saturday through Friday) by 7:30AM of Friday morning. Another solid week. I felt really strong on the bike this morning - this coming off of a challenging week. Here it is:<br /><br />SA: 31/bike, lifting/core<br />SU: 35/bike, 4/run, core<br />M: 30/bike (hard effort/high cadence), lifting/core<br />TU: 4/run/core, 31/bike<br />W: 34/bike, core<br />TH: 4.5/run, 32/bike, core<br />F: 33/bike (high cadence, moderate heart-rate)<br /><br />Week totals: 226/bike, 12.5/runBrian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-66531525342761664332009-11-12T12:43:00.002-07:002009-11-12T12:52:45.327-07:00Consistency in trainingThis well-planned, cautious return to running after my broken foot has caused me to value consistency and structure in training. I have been sticking religiously to the every other day 4 mile run. Though on the off days I desire greatly (at first at least, not so much anymore, now appreciating the break) to run, I don't. Consequently, I am - wait for it - fluid and strong on my days on. This is a "no duh", of course. My body is able to rest, recover, etc., etc. This is the first time in my training life that I have lived out such a practice. That is, this is the first time I have ever factored rest into my weekly training. Now, I should say, that I am averaging 31 miles/day, everyday on the bike to supplement. Anyways, I am feeling great, truly great and really enjoying my runs on my days on.<br /><br />Today, I accidentally went out at about 7-7:30 pace. I meant to take it slower, but didn't feel like I was pushing it at that pace. It felt like a casual stroll through the park, which it was. I can't wait to start running fast again. Next week, I will insert a 5 miler in there. It is good to be feeling good and balanced again. I am keeping my time to 14 hours a week of training - that is my cap. It is enough time to get some quality training in, but not so much as to detract from other equally important aspects of life.<br /><br />Have good days.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-11584582447190387922009-11-10T11:50:00.004-07:002009-11-10T12:09:03.698-07:00Getting back on trackSo, by a rather abstract effort equation that I contrived, I am getting back on track with my training - and not a moment too soon. The equation is simple; 1 mile of running at an easy pace is equal to 2.5-3 miles of stationary biking (2.5 for a hard effort and 3 for an easy). The factor for the stationary bike is based on calories burned/time elapsed per mile/perceived effort. By this standard my last week of training was a 93.2 mile week (87.2 effort on the bike and 6.1 real miles running). This week I will be crossing the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">threshold</span> of 100. I can't say miles, because it really isn't. The effort factor, I guess it could be called. Regardless, it is based on running miles, so could be read as running miles. Of course, the virtue of the bike is it's low impact nature. Those equivalent effort miles on the bike fall well short of the true impact miles of running. The balance of running and biking miles will be slowly be shifting in favor of the running miles as I regain strength/confidence in my foot until I begin running, in earnest, in December. The effort factor, however, will remain relatively unchanged. I am at a tenable level right now and plan to maintain this at around 100-120 miles/week. Anyways, here is what my week has looked like thus far (in actual miles):<br /><br />SA: 31/bike, lifting/core<br /><span class="blsp-spelling-error" id="SPELLING_ERROR_1">SU</span>: 35/bike, 4/run, core<br />M: 30/bike (hard effort/high cadence), lifting/core<br />TU: 4/run/core, 31/bikeBrian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-71007072029508735222009-11-07T07:53:00.002-07:002009-11-07T07:59:16.509-07:00Running miles<span class="Apple-style-span" style="font-family:'trebuchet ms';"><span class="Apple-style-span" style="font-size: medium;">This last week of training saw some actual running. It was glorious! I cannot tell you how great it is to be comfortably striding on my feet again. The last week in training (in miles):</span></span><div><span class="Apple-style-span" style="font-family:'trebuchet ms';"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></div><div><span class="Apple-style-span" style="line-height: 14px; "><span class="Apple-style-span" style="font-family:'trebuchet ms';"><span class="Apple-style-span" style="font-size: medium;">SA: 28/bike<br />SU: 33/bike<br />M: 28/bike (hard effort)<br />TU: 34/bike<br />W: 31/bike (high cadence) 3/jog</span></span></span></div><div><span class="Apple-style-span" style="line-height: 14px; "><span class="Apple-style-span" style="font-family:'trebuchet ms';"><span class="Apple-style-span" style="font-size: medium;">TH: 33/bike (easy)</span></span></span></div><div><span class="Apple-style-span" style="line-height: 14px; "><span class="Apple-style-span" style="font-family:'trebuchet ms';"><span class="Apple-style-span" style="font-size: medium;">F: 32/bike (hard effort, high cadence) 3.1/run</span></span></span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms', serif;"><span class="Apple-style-span" style="font-size: medium; line-height: 14px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms', serif;"><span class="Apple-style-span" style="font-size: medium; line-height: 14px;">Totals: 218/bike, 6.1/running, 7 days of core</span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman', serif;color:#333333;"><span class="Apple-style-span" style="font-size: medium; line-height: 14px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman', serif;color:#333333;"><span class="Apple-style-span" style="font-size: medium; line-height: 14px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:'lucida grande', tahoma, verdana, arial, sans-serif;font-size:100%;color:#333333;"><span class="Apple-style-span" style="font-size: 11px; line-height: 14px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:'lucida grande', tahoma, verdana, arial, sans-serif;font-size:100%;color:#333333;"><span class="Apple-style-span" style="font-size: 11px; line-height: 14px;"><br /></span></span></div>Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-88808114162491163252009-11-05T07:50:00.002-07:002009-11-05T07:56:34.643-07:00I am a runnerMy podiatrist gave me the go ahead to begin running again. Yesterday, I jogged out a 3 miler. It was glorious. I took it nice and slow and had no problems with the foot. I will begin doing this every other day for a couple of weeks and begin to build longer runs into the every other day cycle. Also, yesterday, after work, I co-led a little running group of 2nd and 3rd graders at an area afterschool program. This program is to become a staple of my life. It was a blast. It is so great to be running and serving again. I had nearly forgotten what joy I get from both. Yeehaw!<br /><br />SA: 28/bike<br />SU: 33/bike<br />M: 28/bike (hard effort)<br />TU: 34/bike<br />W: 31/bike (high cadence) 3/jog<br /><br />I hope that everyone is having a great week.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-81758359331894904992009-11-03T08:32:00.002-07:002009-11-03T08:40:32.917-07:00The last three daysThe last three days have seen some quality stationary bike training.<br /><br />Saturday: 28 miler at a mid-range gear/high cadence (core/weight training)<br />Sunday: easy 33 miler (core/bands)<br />Monday: hard 28 miler high gear/high cadence (light core)<br /><br />Training has been going really well. Though at this point, I am in much better shape to race on a bike than on my feet. That will all be changing soon. My plan as I get back to running - hopefully this week - is to of course introduce runs slowly, but to continue supplementing my training with stationary biking. I have come to see/experience the potential of low-impact/high intensity endurance rides. Lower mileage running? I do not think that my legs will object. More than the physiological benefits of supplementing my ultra training with low-impact work outs, the variety will be a counterweight to the psychological redundancy that running can become.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-71652431028728579612009-10-31T15:04:00.002-06:002009-10-31T15:11:19.490-06:00Last week in training...Just completely another great week on the stationary bike. 194 miles last week. I am starting to get the itch to run again. And not a moment to soon. It is nearly time. This week I will see my podiatrist to get a feel for how to get back to running. My foot feels 100%, but I am sure is still healing and thus I will take it easy as I ease back into training. My cardio is solid. I have biked no less than 26.5 miles everyday for the last 2-3 weeks and logged something close to 700 miles of stationary biking in Oct. My heart is strong; 40 bpm at rest and 135-140 at a pretty decent effort on the bike with many tempo rides maintaining 160-170 bpm for an hour. It will be interesting to see how I return to running after a fair amount of cross training.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-68762509280673478642009-10-27T14:29:00.002-06:002009-10-27T14:43:34.326-06:00Snowing on a Tuesday: I am eating an apple and so might you beThe scene:<br /><br />Currently, I am listening to <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Coldplay</span>, eating an apple, watching the snow begin to fall from the comfort of my office. It is Tuesday.<br /><br />Now, it is not just any Tuesday. This one, this particular day of the week, is unique. It is Tuesday, Oct. 27<span class="blsp-spelling-error" id="SPELLING_ERROR_1">th</span>, 2009: The First and The Last (caps because the moniker is likely to become normalized as a proper noun worthy of <span class="blsp-spelling-error" id="SPELLING_ERROR_2">everyone's</span> respect). Hear you me, this is the last. The last Tuesday, Oct. 27<span class="blsp-spelling-error" id="SPELLING_ERROR_3">th</span>, 2009 for some time. It is possible that man's system of time is cyclical, but it is highly unlikely that things will ever reset to a point previous to this date. Even if a new system of timekeeping was created and implemented, eliminating our present one, thousands of years in the making, it is highly improbable to expect Oct. 27<span class="blsp-spelling-error" id="SPELLING_ERROR_4">th</span>, 2009 to fall on a Tuesday, again. You see this? No? It is crazy talk; crazy talk to think that another Tues., Oct. 27<span class="blsp-spelling-error" id="SPELLING_ERROR_5">th</span>, 2009 will occur, either in this universe, a <span class="blsp-spelling-corrected" id="SPELLING_ERROR_6">parallel</span> one, or in a <span class="blsp-spelling-corrected" id="SPELLING_ERROR_7">parallel</span> one that decides to reset it's clock. The odds are greatly in favor of that NOT happening, a repeat of Tues., Oct. 27<span class="blsp-spelling-error" id="SPELLING_ERROR_8">th</span>, 2009.<br /><br />So, don't fret, my friends. Enjoy today, Tuesday, Oct. 27th, 2009. Cherish every moment of this wonderful, rare sort of day/date combination. It is truly unique. Love it. Love it like it is the last sort of day/date combination of this type that you will ever have the chance to love and cherish. Then know - live on this hope - that tomorrow provides a comparatively unique scenario.<br /><br />The snow has abated and I ought to get back to work. Coldplay continues to ring through my underpowered desktop computer speakers and my boredom has come full circle. Back to work.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-49101459887289736102009-10-25T13:09:00.003-06:002009-10-25T13:17:31.322-06:00Week RecapWell, it looks as if I may be running in a couple of weeks. My foot has been healing rather quickly and I suspect that my podiatrist will give me the go ahead at my next appointment. Slow and steady wins the race this time around. Just in time, this healing, as I am beginning to get the itch to run again. <div><br /></div><div>Last week I achieved my weekly fitness goal of stationary cycling 200+ miles. 203 miles in 7 rides. I put in a hard 35 miler on Friday to meet, and then surpass, the benchmark. Every one of those miles was with a good effort. Though 200+/week is no thing for cyclists, it proved almost difficult, in turns of time. The miles fly by on the cycle, of course, when compared with running. The thing that I still can't get my mind around is the fact that 203 miles isn't even my furthest distance travelled in a week via self-propulsion. I had a 204 mile running week last September. Thought of that sort of running mileage currently makes my knees quake. Anyways, it was a great week of cycling. My fitness is good. My heart is strong.</div>Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0tag:blogger.com,1999:blog-100642819964958868.post-65583198494848208242009-10-22T14:05:00.002-06:002009-10-22T14:12:16.494-06:00Lord of the RingsFrodo, Bilbo, Gandalf, Gloin, Lagelas, Elrond, Strider, Sam and Tom are my favorite characters of Middle Earth. Gandalf is likely the most venerable. Tom is rather likable as well. Frodo and Bilbo, of course, are the carriers of The Ring and, consequently, rise as inextricable, lovable Hobbit-folk. Great characters. Gloin is fairly hard-edged dwarf. Strider is an incredible ranger. Elrond is godlike. Lagelas an excellent archer and Sam is, well, Sam is loyal and astute.<br /><br /><br />So far this week in stationary biking (in miles):<br /><br />SA: 28 (tempo)<br />SU: 32<br />M: 26<br />TU: 27 (high, steady heart-rate)<br />W: 28 (high RPM)<br /><br />This may end up being a 200+ mile stationary bike week, it may not. We will see.Brian Christiansonhttp://www.blogger.com/profile/06225991902080442990noreply@blogger.com0