Black Toe Run

The worst part about the End of Days run were the frozen fingers...  I spilled water on my gloves at the mile 1.5 aid station, which promptly froze--both the glove and my hand.  Not good.  The course was downhill on the way out, and entirely uphill on the way back.  I started off slow, and was never able to mentally pick-it-up.  My heart-rate stayed in the 155-158 range.  Neither my knees or hips gave me any problems (my shins haven't troubled me in a long time--ever since I worked on my stride-rate) but my toes... that's a different story.

By mile 7 or 8 the toes in my right foot began to give my problems--a slight discomfort, perhaps.  My left foot felt fine (the one with the sexy black toe). But my attention was focused on my hands--by mile 10, I was actually glad they still hurt--if they didn't that might have meant frost-bite for sure, and I still had almost thirty minutes of 'racing' left.

When the race was over, all I could think about was getting my hands warm--the digits on my left hand were starting to swell...

At home, I took my socks off to discover my left black toe had a black and purple bruise a the tip.  Very nice!  And, I had a pair of blisters on the tips of two of my toes on the right foot.  Ugh.

I don't like looking at it either

Confided with some running colleagues of mine and they felt that it was the conditions--soft snow--that led to the problems, and not my favorite running shoes.

[EDIT]  Finally received the official results: 11th place 2:01:19 (PR)

End of Days Half Marathon

30 Degrees and 13.1 miles of soft snow...

Ann and Ethan ran the 5k (Ethan won the men's race, Ann won the women's); Simon and I ran the half.  Simon suffered some GI issues at the 5 mile mark and wasn't able to have the result he wanted.  I probably started a bit too slow and wasn't able to negative split--the course went downhill out and uphill back.  Finished in 11th place overall and 9th for the men in 2:01:19 for a PR.  My toes didn't like the snow...

Ice Prep

To prepare for the End of Days half-marathon, I decided to "stud" my shoes to better deal with the potential for ice on the trail--turns out it wasn't completely necessary, but that is for another post.




Here's what I did:

First (and only) stop, Lowes for some metal screws. I used the smallest, shortest I could find with a hex-head.  I ended up with 6x1/2.

Luckily my shoes had smalls holes in the design of the tread that I used to locate the studs

With an electric drill and the appropriate bit-driver, I inserted the studs--being careful not to over-torque.

This photo shows metal and neoprene washers that I originally used as spacers.  I was afraid that the screw length would poke through the sole... I studded one shoe with, and the other without the washers.  I then took a jog around the block to see if I noticed any difference.  The "washered" shoe was noticeable, the other, not.  I figured if I was able to notice ANYTHING on a short jog, it would be unbearably bothersome on the half.

The finished product (almost).  I ended up moving the studs on the red portion of the sole to the outer edge--I was worried about them being exactly beneath the ball of my foot.

Decision Time

The AE Club at UAA is sponsoring the "End of Days" running series, (click here) with the first race on Sat. Dec 17th.  They are offering both 5k and 1/2 marathon distances.  We've decided as a family to participate--now its time to decide on a distance.  Simon's mind is made up--its the half or nothing for him!  Ann and Ethan are excited about improving their times for the 5k.  I, on the other hand, can't decide.  I want more of a challenge then the 5k will provide, but I'm nervous about completing the half on the snow with questionable aid stations.


Last nights intervals went well.  I did 5x400m @ 6:40, with 400m recovery @9:30-10:20

Brooks Adrenaline GTS 11

Best shoe ever. I purchased my first pair back in March, 2011--that combined with an improved (increased) cadence have not had a single issue with my shins or knees.  Okay--I've had trouble with my knees, but that is only because I don't know how to unload MX bikes from my trailer...

I'm on my second pair now and alternate between the two.  I'm intrigued by the "natural/barefoot" trend, but honestly can't imagine training/road-racing in anything except these kicks.

I purchased mine at Skinny Raven

Click here for more information

Snow Day

Got to the gym MUCH later then I would have liked/planned and this definitely impacted my workout.  Trying to lose weight and train is a difficult balance of reducing caloric intake and at the same time eating enough to fuel your body for performance.  I didn't get that balance right today.

I ate my usual pre-run breakfast of Costco waffles with peanut-butter and Nutella at 10AM thinking I'd be at the gym by 12PM.  At noon I drank a protein shake thinking I'd be at the gym by 1PM.  I got to the gym at 3:30.

Physically, I felt fine--energized even, but soon after I started running, my energy waned.  I still ran for an hour, but sweated off three (3) pounds (this while drinking over 20oz of water and eating a small energy bar) and covered 6.3 miles.



Ann continued to run (a total of 8.5 miles in 90 minutes--a new record for her) and I went to the pool to swim laps.  I covered maybe 750 yards and felt good.  What didn't feel good was looking at myself in the mirror back in the locker room.  I wish effort/output would equal visual self-perception.

Kaladi Brothers Coffee

My favorite "pit-stop" in Anchorage on this fine Saturday morning--Everyone has the same good taste in laptops...

"16oz Quad-Americano Mr Lynn?"

Yes Please!

Paradigm Shift

Part way into my "Big Loop" route, I realized I wasn't working.  Not to say I wasn't moving, but the effort was minimal at best and this was new.  Granted, I was going slow--10:30 - 11:30 miles, but the roads were covered in ice and traction was sketchy at best.

This route, my first time around, was a HUGE achievement--I bragged about it for weeks and although I knew I could run it, I avoided it because of the investment of effort needed.  But today was different.  Better.  Easier.  I even removed a glove and made phone calls while jogging down an ice-covered sidewalk at 6mph.  I'm not sure it was obvious to the people on the other end of the line to know what I was doing during the conversation...

The run was cut shorter then I would have liked--one of the phone calls was from Simon who needed to be picked up from DDF practice.  I ran home, jumped into the truck, picked up Simon, took him home, got a drink of water then went right back out for another 2.5 miles.  I felt like I could have done ten.  That is until I ran out of fuel.  2 miles in, I could tell I needed nutrition and was glad I didn't head out on the five mile loop like I had planned.

I "borrowed" the chest strap from Annie's Garmin 210 for this run.  I wanted to see if it would read more accurately then mine.  It did.  No weird spikes early in the run, everything looked good.  Time to see about replacing mine.

Breakup in December

We had unusually warm weather this past weekend; temps in the 40's with winds and rain.  Consequently all (most) of the lovely snow has gone away, and has been replaced with ice...  This week is turning out to be a busy one with Ann and I both busy finishing out the semester and shuttling the kids around town to various functions.

Yesterday we missed our run, and the day before (Monday) we planned to be at the Alaska Club for our intervals but had to cancel--just not enough time.  I know the solution, but I don't like it. I'm not a morning person and I already wake at 5:45AM to leave by 6:30.  To get a morning run in, I would need to get up by 4:15.  Hmmm.  How much is my training worth to me?

I almost wrote that it involves waking before dawn, but heck--dawn didn't arrive until 9:58AM today, and it isn't even the solstice...

Jingle Bell Run for Arthritis

A last minute addition to our training schedule...  Due to crazy weather (rain and ice) the school activities were cancelled--most notably for us, the cross country ski meet at Service.  This meant we could participate in this 5k as a family.  The race began at the Snow Goose restaurant near downtown and followed the coastal trail to Westchester Lagoon and back. We each had our goals: Simon wanted to win, Ethan wanted to finish, Annie wanted to maintain a 10:00min/mile pace, I wanted to finish with better the 8:00min/mile pace.

Simon didn't win but finished in the top ten.  My pace was 7:55 for the race--my fastest ever!  Ethan struggled but was able to finish ahead of Ann who met her goal!  Ann may have broke her toe the morning of the race, or just bruised it badly--whatever, it doesn't look good but she said it didn't give her any problems during the race.  I will link to the results as soon as the come up.

[EDIT]

Official results:

John Lynn            24.14     16^{th (PR)}

Simon Lynn         22.29     9th

Ethan Lynn          28.0        32^nd

Ann Lynn             31.34     60^th (m/f combined) 

A New High

The plan for Saturday's workout was to jog easy for 90 minutes with Annie (I wanted to keep my heart rate below 150 bpm for the duration).  I started off at 6.0 mph and adjusted up and down from there--as fast as 6.3, but mostly 6.1.  My heart rate was easily below 140--controlled mostly by hydration.  At the 45 minute mark, I began to consider running for a full two-hours.  At 90 minutes, it was on!  My heart rate was still well under 150 and I felt pretty fresh--I upped the pace and decided that I would run a full 13.1 miles--effectively another half-marathon.  As I got closer to my goal, I increased the pace again--now I wanted to not just run 13.1 miles, but I wanted to do it in 2 hours...

By minute 117 I was running a 6:30min/mile pace (9.5mph) and finished the 13.1 miles in 2:00:30.  I was especially excited because I wasn't even trying to run that far that fast when the workout began, and yet I was able to push the pace deep into a long workout.  Definitely the best ever.  I think I could easily (physically) do this run every weekend.

My hips were a little sore later in the day, and I was thankful to have Sunday off, but I was ready to go on Monday!!

Hitting a New Low

My daily ritual for the past year has been to weigh myself.  I know what the experts say, but keeping track--reminding myself, as it were, is my best tool to keep me motivated.  Although I weigh daily, Monday has always been my "official" day to record.  Monday morning's dial: 182.5 lbs.

I wanted to trim to 190 prior to the start of the motocross season--I knew that if I wanted to any chance of winning I needed to have a better grip on my cardio and a bit less weight to carry around the track.  After reaching that goal, I was happy to maintain that weight throughout the summer--that was until I started running with South's cross country team.  Running with them re-ignited the fire to focus on my fitness.  My goals now are not centered around an "arbitrary" weight, but a performance goal.  The weight will be what it will be.

I thought this would be a good time to remind myself of my journey thus far...

225 lbs Summer 2009

190 lbs (beginning of Motocross 5/15/11)

With Ethan, Kincaid Motocross Track

186 lbs (Zombie Half-Marathon, 10/15/11)

Mary and Ethan kept me motivated

L-R, Chuck Strauss, John Lynn, Niles Woods and Scott Mayfield

185 lbs (ARL Banquet 10/21/11)

Friday Night & The Feelin's RIght

Got to the gym later then I would have liked, but that's what happens when you are half of the "parental responsibility unit".

15 minute swim: shared a lane with several others and watched the water-aerobics class bounce off the bottom, while I worked on my stroke.

Planned on working the bike, then the treadmill, but by the time I got to the room, Ann had already been running for 18 minutes.  I decided to skip the bike and hit the conveyor belt: 5 minute warm up up at 6 to 7mph, then 7 to 7.3 mph for 25 minutes.  heart rate monitor worked well this time (made sure the contacts were recently moistened)

I worked to maintain a rate less then 170bpm.  When it dipped to 168, I sped up.  If I saw 171, I slowed down.  My speeds were as high as 7.3 mph (8.21 min/mile) and as low as 6.9 mph (8.69 min/mile).  According to the treadmill, my average speed for the work out was 6.9.  I felt that I could have kept that pace for another 30 minutes if needed, but the heart rate monitor told a different story...

Back in the Saddle

...or back on the conveyor belt, may be a better title.  It took almost three days for my right knee to feel better after my seven mile treadmill run Friday.  Bummer.  I didn't mention it in my weekend blog posts, but the skate-skiing Saturday gave my left knee trouble, and when I switched to classics, my right knee ached.  What to do? Take another day off. Or two.  That's exactly what I did.

I felt guilty, but it turns out I really needed to the extra rest.  I know this for sure because I had a terrific workout on Wednesday with Annie.  In fact, it was one of those workouts were I was ready to do it again five minutes after I'd finished.

We did 6x2:00 intervals with 60 secs of recovery after a 5 minute warm-up on the treadmill;  I did my speed at 7:30 min/mile and Annie did hers at up to 9:30 min/mile.  I ended up running 3 miles in just over 26 minutes, then jumped on the bike for another 10 minutes.  Can't wait to do it again!

Unfortunately my heart-rate monitor is still mis-reading my rates early in the run... This time taking almost nine minutes to settle.  I will try more water on the leads--or perhaps find a gel.

Getting Called Out

I opened Facebook this morning to find that my friend and colleague publicized my (formerly) private ambition to complete an Ironman distance triathlon in the next couple of years.   I haven't shared this desire with many people for fear of public mockery/debasement.  So let the fun-making begin--I'm ready!

And while we're at it, lets get the rest of my goals out of the way.

Spring/Summer 2012

• 25k Tour of Anchorage XC Ski Race
• Sub 2 hour half-marathon in San Diego
• Sub 4.5 hour marathon in Anchorage
• "Century" distance Bike ride (Fireweed 100)
• Race with the Arctic Bicycle Club
• Race with the Mountain division of the ABC at Kincaid
• Compete with the Alaska Triathlon Club

Cross-Training

Saturday, Simon spent the day in Eagle River with his school's DDF Team and Annie, Ethan and I took time out to dust off our skis and hit the trails.  Simon has been skiing with South's team the last couple of weeks, but I've not touched my skis in over a year.  After spending the morning and early afternoon getting Ethan re-fitted with boots we headed out to Kincaid to enjoy the fresh snow.  The temperature was about perfect, hovering in the mid 20's and the snow was soft and slow--just what we needed...

I could tell right away that my running has helped my skiing.  I knew I needed to wax my skis, (and Annie's and Ethan's) but I covered much more distance before tiring.

I experienced my first episode of heart palpitations in a long time--once again it occurred while bending down to fix my shoes.  For the first time however, I was wearing a heart-rate monitor and recorded the event.  It only lasted less then a minute, but was frustrating none-the-less

It went from 106 bpm just prior to maxing out at 187.  That was scary to see.  When the event ended, my heart rate went from the 187 to 96 bpm as quickly as it started.  Check out the chart.  I've had these events last up to 30 minutes in the past.  Yikes.  The "mountain" before the "spike" was from skiing up the hill to the parking lot (160 bpm)

Revise the Goals?

Ann and I visited the AK Club for a "Long Run".  This ended up being an hour on the treadmill at a comfortable pace.  I ended up running seven (7) miles in 1:03--pretty happy with my effort (heart rate monitor indicated an average of 155bpm).

We are still more then six months away and I'm feeling more and more comfortable at the 9:05min/mile pace.  If I can maintain my base and chip away with some interval training as I get closer, my "long-shot dream goal" of 1:50 may actually be realistic instead of foolishly optimistic--a pace of 8:24min/mile for the 13.1 miles.

Getting to the Heart of the Matter

My big purchase this Fall (actually an early birthday gift from my wife) was a Garmin GPS watch with a wireless heart-rate monitor.  I've read (and wondered) about these for a number of years--and in my desire to get the most out of each workout I treated myself with an early birthday present.  I justified it by allocating a portion of my stipend for coaching the South Cross-Country Running team.  

So far, so good...  with one exception...  according to the watch, during last nights run, my heart-rate was recorded at 160bpm at minute 1:46 and had spiked to over 180bpm at the first four minute mark.  The dip shortly thereafter was me stepping off the treadmill to check my pulse manually--it seemed fine.  I got back on the machine, slowed the pace and kept going.  Finally, after 9 minutes into the workout, my heart-rate measured a more accurate 121bpm.  

I'm attributing this anomaly (its happened to some degree the last five times out) to the chest strap.  Before the nine-minute mark I'm not perspiring to any degree and the sensors on the pad may not be reading my pulse as accurately as it could.  Tonight I plan to "spin" for 45 minutes and will be sure to pre-moisten the sensors prior to beginning.

When Black Shorts Turn To Gray

My thirty minute, 1500 yard swim turned into a seventeen minute less-then-1500 yard swim.  My desire dissolved faster then the chlorine pellets in the pool.  This after my lips began to burn.  Hmm, another day perhaps.

Mental Training

 Recently, I've spent a crazy amount of time reading about running, running form, shoes, training, nutrition, tapering, tempos, intervals and the like--this is because (obviously) I want to improve my running.  Strange though.  I suspect each of us humans on the planet that were gifted with the appropriate appendages have known "how to run" since shortly after learning to walk.  Why then so much time spent re-learning?  Without question, the answer is because we stopped doing it.

Unless you're a career criminal running from the cops (or a professional athlete) there are few careers that demand constant practice in this sport. I submit then its lack of practice in the endeavor that results in so much drama (trauma) for those of us trying to re-enter the sport.

This brings me to the basis for this post:  swimming.  I've been swimming and have considered myself a swimmer since before I knew how to ride a bike.   Growing up in California and being blessed by having a pool in my backyard as a kid--I've spent a bunch of time in the water.  I swam with some club teams and even spent a time on the high school swim team.  I was never great compared to my contemporaries, but I wasn't horrible either.  This, I think, is why I was so frustrated Sunday.  my cardio is excellent due to my running, and yet I could barely manage two laps before feeling like I would sink.  I couldn't time my breathing--heck I couldn't figure out how to breathe.  NOTHING felt natural.  I eventually gutted-out 500 yards, but I needed help.

I put some time in researching swimming.  Specifically, freestyle techniques.  The most revolutionary idea revolved around the concept of the age-old saying about the shortest distance between two point being a straight line.  Because of this, your arm-strokes should resemble an hourglass to lengthen the time/distance your hands are pulling through the water...  I also learned how far to have your head in the water (hairline--unless its receding,) the importance of rotating your body and why the standard flutter-kick isn't great for endurance swimming because of the amount of energy needed to execute it.

The last few days were spent visualizing time in the pool--telling myself its not about how fast you can go (at this point) but how long you can go, just like my running.  Tuesday, I put this in practice and swam 1000 yards without stopping.  That was forty laps (not all of them pretty) at a go, compared to two laps previously.  Success!  This afternoon I plan to swim for 30 minutes and hope to get 1,500 yards in before taking a break.

Inspiration and Dedication

My son Simon said to me this weekend, while shopping at Sports Authority for Annie, "Man Dad, you are easily inspired..." I was looking at Speedos at the time and was explaining how I didn't want to look like an old man in skimpy shorts while working out. The day before, I purchased a the book You are an Ironman and have begun to seriously consider competing in triathlons locally this coming spring and summer. This is after completing my first half-marathon two weeks ago and planning a trip outside to compete in the San Diego Rock & Roll Half.

The statement embarrassed me. I was (and am) worried that I seem too flippant; going from one interest to another at too great a frequency. I want, at the same time, to set a positive example for my sons and to satisfy my desire to achieve a level of fitness and athletic success that I've never before achieved.

Simon assured me that his statement "wasn't a bad thing, it just was..." and that he thought it great that I could get "so into" something so easily. What he doesn't know is that this willingness to throw myself into something has taken a long time to develop--and I still do it with some (a bunch) of trepidation.

Oct. 29th and 30th 2011

Saturday morning was cold and dark.  Ann left for her market day at St. John's Methodist Church.  I spent the morning drinking coffee and debating where (and if) to run.  I fired up google earth to check the distance from my house to the mailboxes at Potter Marsh.  Four miles.  One way.  That would be just right.  It was time for a "long run" and eight miles is still long for me, especially at my speed of 10:30/mile.  I was optimistic that it would be fairly flat, but in retrospect that was a foolish assumption.  I knew better.  The mailboxes are at sea level, and I am not.  Duhh.  Ethan joined me on the run and that was a welcome surprise.  He held me back and "gave me an excuse" to run slow.  As it turns out, I was cooked by the end of the run and just as tired as Ethan.  My cardio held up fine at that pace, but my hips ached pretty bad by mile six.

I took Sunday off from running (my right shin was sore--still is today) and went to the AK club with Annie.  I swam, with difficulty, 500 yards/meters/whatever-the-hell-the-length-of-the-pool-is times 20.  Some upper body; notably three sets of five pull-ups (50 lbs) assist.  MUCH better then I can ever remember doing in the past.