Tuesday, July 30, 2013

Training Post Cranmore Hillclimb

After Cranmore, I have been focusing on running hills and lots of them.

I want to better get my body ready for the tough 50 milers I have this Fall. I am feeling stronger each day and with using Strava.com, I can gauge my mileage, the percent grades of steep roads I train on, and assess my paces as I run these tough efforts.  I have run really great runs with tons of great pictures too:

(Looking at Cortland From the top of Pendleton Road)

Lovely countryside

Lake Cayuga in Ithaca

Cortland, NY hills!

Cortland, NY countryside

On top of Tower Road 1,996ft

The top of Tower Road

Another big climb!

Training has been very consistent with my morning runs before work consisting of steep sustained 5% grades up to 10% on the hills around Cortland.  I have been running for about 80 minutes each day and anywhere from 10.5-14 miles.  I have been hydrating with my Scott Jurek Ultimate Direction Light Handheld and I have been using my fuel belts to carry my cell phone and gels/chomps.  Training while in a fatigued state helps the body adjust to what a runner can experience in an ultra.  Ultras are known for compounded fatigue and how you handle the situation is what puts you on top above the rest.  I have seen it from the best ultra runners this country has to offer and they have mastered nutrition for their bodies and learning how to run strong while truly exhausted.  There are not many secrets to running an ultra fast.

*Use the training as simulation for the races: If the training is hard, the race will be not as bad.

*Incorporate long sustained uphill and downhill training.  The more repetition of running consistently uphill will allow for the muscle sets associated with uphill running to be stressed more so than with a short sweet hill.  The scenario is the same with downhill efforts.

* Practice sampling nutrition in training efforts to decide what works best come race-day: Testing out gels and jelly beans, Kit Kat bars, or peanut butter, finding what works is also a beneficial aspect to have when it comes to race-day.

*Mix it up and have fun---Running is a continuous process where we challenge our bodies each and every day and running different paces, different terrains, uphill, downhill, flat, different nutrition, will all add that spice and variety to the running.

*Running should not be boring-run new routes, challenge yourself to specific routes for personal records. Example, I run a nice series of climbs on Pendleton Road up to Tower Road and the Radio tower at 1,995 feet which is one of the highest points in Cortland County. The views are spectacular and my current 32:53 record is a tough one that I did do in Hokas.  For the 5 mile out loop which gains 1,264 feet which means I can almost get about 2,500 feet of vertical in 10 miles!!! This is my staple hard uphill FKT time trial. Not to mention that Tower Road is a constant 11.3% grade!!  I am looking into doing the same for some other loops out in the Virgil area where some of the steepest road sections await!

Races Coming up:  Virgil Crest Ultra and Can-Lake 50 miler!!!!!

I have been putting in the mileage using my Strava application on my Iphone to target the toughest climbs in the Cortland, NY area.  I have found a new passion for the ultra distance.

Check out My Ode to My Sponsors as I examine and review what makes my Sponsors....THE BEST!

Karhu FLow Trail
Karhu Flow Trail!

UPPER: The Karhu Flow Trail has a nice sock-like fit and feel that is very soft and holds the foot in place properly.  Karhu's upper reminds me of the new Nike Flyknit designs. The ankle is padded to hold the ankle in-place so that you do not ever get those horrible blisters on the back of your ankle near the Achilles tendon (Runners out there you know what I am talking about). Because the upper has a hexagonal weave pattern, the upper is able to flex with the foot, allow for a sufficient foot-splay without having hotspots generate.  What I also love is the bottom portion of the upper contains a water resistant layer that allows for wet grass, puddles, and creek crossings to not even phase the shoe. Often, running in a soaking wet shoe for miles on end takes the fun out of trail running but thanks to Karhu's design, you never have to worry about that problem.
(Great Traction for trail and road--Hybrid shoe)

This shoe has great multi-directional lugs that provide great traction moving uphill or down and provides a nice smooth ride on road surfaces. I took the shoes for an easy shake-out run from my trip back to Oklahoma and the shoes navigate well on off-road sections but still feel smooth like the Scott Kinabalu on the roads.  The cross-directional lugs surprisingly do not feel awkward on the roads and really gives uniform traction.  When it comes to solid trail training, I look for a shoe that is an all-surface shoe.  That means the shoe should be able to act well in every form of terrain: road, soft trail, mud, creeks, grass, gravel roads, rocky passes, wet leaves, steep uphills and blazing downhills.  The Flow Trail does just that; it can hold its own in a variety of settings.  Is this shoe a technical trail runner?  I would say "No" but where this shoe shines is its ability to function better than the competition when looking at technical trails to road surfaces.  This shoe shines on well-groomed single-track and the road/local trails though could work on some technical trails.

(With it laced and unlaced)
The FIT:::: The Karhu Flow series provides footwear that fits like a glove yet is not too restrictive. The butter-soft uppers that the Flow Series provides really helps to place Karhu on the map. The mesh is lovely and the shoe fits better when the laces are adjusted. It may take a little to gain that ideal lacing scheme but once that is done, then the shoe fits incredibly well.

Overall Thoughts: The Karhu Flow Trail is a great door-to-trail shoe that feels great on off-road surfaces even slick rock and even remains fairly soft and smooth on the roads.  The Fulcrum technology from Karhu does such a nice job in terms of the transition into sound forward energy return and momentum. I have loved the Fulcrum and it has allowed for me develop a love for a smooth midfoot transition-point such as what can also be seen with Scott, Hoka, and some others.  The "rocking" component seen in footwear is what Karhu founded and does the best with.  Think of a see-saw. As weight goes down the other side shifts forward.  With Karhu, the initial energy that is experienced upon foot-strike gets positioned forward as the fulcrum shifts the energy in its optimal direction for running. What is experienced as a result is a fast smooth "POP" that gives you a glide as the foot leaves the ground. The sensation is something similar to flying.  The Flow Trail is able to meet my demands that I look for in a trail shoe: VERSATILITY, FUNCTION, AND STYLE.  The Karhu Flow works well on all surfaces and for a cross-over shoe, the model is light and nimble but also cushioned enough for the rigors of 50 mile-100k ultra racing but also sleek enough to run in the shoe and then rock it with some jeans at a coffee shop. That to me is a solid shoe!

Check out the new Karhu Steady Here:http://www.karhu.com/fluid-steady-launching-sep-10th



This race pack is able to carry more than 7 liters worth of gear. It is light, functional, and totally worth the investment.  I have used the pack for the majority of my long training runs at Virgil Mountain Forest Area near Cortland and the pack holds more than what I use on a standard training run. If I were to do a Adirondack peak summit I think the pack would be at better use to myself though it still holds its own as a top-level pack.
GOING FOR A RUNNING PICNIC?  This pack succeeds.
SUMMIT A MOUNTAIN?  This pack excels!
Mammut makes some of the best designed and durable products out there. This pack is so good that I have yet to fully push the pack to the max. I think the reason is that I just do not need to. The MTR 201 pack just takes care of business day in and day out. That is how a sound product should work.

Fits Socks!!!!

Imagine the finest merino wool ever used for a sock. Imagine the best fit and the cushiest sock ever.  Imagine a sock that gets the job done day in and day out.  That is a Fits Sock!  Being sponsored by Fits is a true privilege and they really do make the best socks around. If you like cushion and a durable and perfect contoured fitting sock, Fits does the best. 

Think of the softest, best fitting, and durable socks out there. Fits accomplishes this task with the BEST FIT and the perfect sock for hiking and trail running. For some, their merino wool socks might feel like to thick or too  much, but they are made it keep that foot feeling great and performing at its optimal levels with the best levels of comfort a sock can provide.  The no seam toe feels so great and the overall FIT of a Fits sock is the best around. Think a gentle tightness-the right amount of form and hold of the foot, arch, and ankle.  The ankle-hold is the best out there.


No comments:

Post a Comment