Shift work and training

My training last week, or lack thereof, got me pondering  shift works pros and cons. Sometimes it works in my favor, sometimes not so much. I realize that in today's world everybody is busy, but I feel shift work adds some interesting challenges. 
This is what my normal (can you call it that?) schedule looks like. 11pm to 7am one week. The next week it's 3pm to 11pm. Then it's on to 7am to 3pm. Six days per week. One weekend off every six weeks. The quick changes between shifts from Sunday to Monday allow me maybe 4 hours sleep. 
On the plus side, it enables me to train at times when most people can't or won't. That in itself is good and bad. I've biked at 2:30 a.m. Not always by choice! I've hit the road running at 3:30 a.m. to get my miles in on the way to work. It lets me get out in the morning when I work 3pm-11pm, instead of fighting for those last few minutes of daylight during the winter months. In the summer, my bike ride back to the car at 11pm is usually the coolest time of the day to put in the miles. It lets me get in a few extra hours when I work 7am-3pm. In the winter, those extra minutes of daylight can be precious. 11pm-7am shift has benefits, believe it or not, depending on how much/when I sleep. If I want to hit the gym, early afternoon is usually quiet. The roads are usually quiet during my bike ride to work at 10pm. 
Another plus is how the training at odd hours helps my racing. At least I think it does. Since I'm used to these odd hours, getting up early for an event is no big deal. Running or biking long hours and trying to refuel is no big deal. I'm used to eating at all hours of the day and night, so stomach issues have never been a problem. If I ever move up to the really long distances, shift work has conditioned me to being awake and on my feet at all hours of the day. Quick changes have me used to getting my training in on little rest. I've actually had some of my best races on less than optimal sleep. 
Shift work makes me optimize my time, as best as I can. Some days that means my training is incorporated in to my bike ride in to work. I think the two a day workouts I get when riding or running to and from work help my body get used to recovering quickly and also being more efficient when tired. 
Ah, and now for the negatives. If it makes me optimize my time, sometimes it just doesn't supply enough time to optimize! With only one day off per week, and one weekend every six weeks, some days there just isn't enough time for everything to get done. I hate wasting that one beautiful day off doing chores/mowing lawn/running errands/etc....but that's life!
In the winter, while I'm trying to cross country ski, waxing my skis for one days conditions and then not getting out that day means I'm probably going to have the wrong wax when I do get out. I've had that happen a few times this winter. I guess I can call those extra resistance workouts!
The lack of days off and odd shifts make it hard to schedule races. Unless it falls on my day off or a week of vacation, I don't know if I get my requests for extra time off until the Thursday before the weekly schedule comes out. Sometimes that's not enough time to register. If it's a lottery or the registration needs to be in months ahead of time, I don't know if I'll have that day off until it's too late to commit or back out. 
Then there is always the chance of not having ANY day off and/or unplanned overtime. If my relief calls in sick, I can be forced to work overtime. An unplanned 16 hour shift when I've got the bike can make for an interesting ride back to my car. In the summer, a week (or three) with no day off makes for some creative training schedules. 
It makes sleep and recovery more difficult. I've been doing this for 33+ years, but sometimes my body just doesn't want sleep at 4pm before 11-7, or it doesn't want to got to bed at 9pm while it's still daylight in the summer.
Add in all the other interesting tidbits of working shift work - http://www.cdc.gov/niosh/topics/workschedules/- and some days I really feel like I've got my work cut out for me!
With all the fun and games of this crazy schedule, it's all I know and I think I've adapted pretty well. I still get in quality training and compete regularly. It makes some days harder, and some days impossible. But it's made me who I am! And I wouldn't change that!

Invincible? Maybe not.

I've been thinking again. That usually means I have too many things rattling around in my head. Time to get them out and try to make sense of them. 

I have always thought of myself as pretty bulletproof. In my 29 years of semi-serious weekend warrior athletic endeavors, I have rarely been injured. Aside from the odd twinge here and there, I don't get hurt. No major bike mishaps. No muscle tears. No broken bones. No torn ACL, MCL or any other alphabetical combination. 

This may be pure luck, good genes, or my choice, wise training. But, this situation seems to be slowly changing. 

In the last year, I've had an unusual number of injuries and aches. 

After running more miles than I ever have last spring, my right foot started acting up. I even went to the doctor (gasp!) to have it checked. Never did come up with a firm diagnosis, and it seems to be 99% better.

I took a tumble in a local 5K when I tripped over a crack in the pavement. Bloody knees and hands. And then a left knee that ached for months. It even affected my spring 50K. 

A tweaked back late summer. Sore hip and hamstring after the Fall 50. I crossed skis just last week and went down. Landed awkwardly on one hand. Something tore/popped/sprained in my thumb. Still aches and can't grip anything. 

And I've been taking more rest days. Just because (gasp again) I'm tired! That never used to happen. 

Could it be that time and age are finally catching up with me? Triple gasp!!!

It looks I need to keep training smart. Quality vs. quantity. I do realize I'm not a kid anymore. On the other hand, I'm not going to let my advancing dotage slow me anymore than I can help. 

Keep following along and see what I can hobble through this year. I have some big ideas and plans. More on that later. 

Fall 50 recap

Glad that one is done!! Check another one off of the bucket list. And yes, I'm STILL learning.
Although I planned on doing this one for a while, I really didn't commit until a week earlier, and I didn't register until the day before. Nothing like being really sure about my race plans, eh?
Tammy and I drove up to Sturgeon Bay the day before and stayed in a local hotel that night. Nothing fancy, but it beat a long drive from home at dark o'clock the day of the race. I tried to relax most of Friday, but the prospect of 50 miles kept me a little anxious and nervous. I had a less than ideal or smart supper. I actually slept fairly good. Maybe a little tossing and turning, but still a good nights rest.
I got up nice and early Saturday morning. A better breakfast than the previous evenings meal and a nice hot shower to wake and warm up. Tammy and I headed out around 5:30 a.m. for the drive up to the race start in Gills Rock. We drove through a few rain showers on the way up. Just enough to make me a little more nervous about the upcoming day! We got to the start area with enough time to get race numbers pinned on, check my waist pack for all the things I thought I might need and of course, one trip to the Porta-Pottie! Start line weather was mid 40's with a 20-30 mph NW wind, with some stronger gusts! Before I knew it, it was time to line up for the start with 157 other crazy solo runners! And then we were off!!
The first few miles went by quickly. Talking with other runners, enjoying the sunrise, watching the waves beating against the shore. Before I knew it, I was just about five miles in and hitting the first aid station. Tammy had my gear bag ready and I was back on the road quickly. My plan was just to break the day down as legs between the aid stations. My mind could handle that, I hoped.
Soon after aid station one, I fell in with another runner that was running the same pace as I. We chatted for a few minutes before he introduced himself. Surprisingly, it was a friend from a social training website that I had hoped to run with, at least for a part of the day! It was great to finally meet Lenny and share some stories. The conversation really made the miles fly by. Before I knew it, I was at aid station number two in Sister Bay. Over 11 miles down. Less than 40 to go!!
Leg three led us through Peninsula State Park. We wound around on the roads through the park, and enjoyed a break from the relentless wind. This was the longest leg of the day at just over 7 miles. Tammy was ready and waiting in the Nicolet Bay parking lot. She had me refueled and pushed me on my way. Just under 19 miles and still feeling good.
Leg four had us continue through the park and even gave us a little bit of trail running. Nothing serious, just a gravel path, but it was nice to get off the road and away from traffic for a while. We finally left the park and headed in to Fish Creek and aid station number four at Fish Creek Beach. I took a few extra minutes here and changed shoes. I had started in my Saucony Peregrines. I was just short of half way and switching up to my Hoka Stinsons was a nice change. It felt like I had big cushions on my feet! Amazing how something so simple can give you a little spark in your step.
Leg five led us out of Fish Creek on some scenic back roads. I was just glad I didn't have to climb the nasty hill on highway 42!! I'd been dreading that all morning. I had asked Lenny what our pace was earlier and he said we were running between 9:30 and 10:00 miles. I knew this was way to fast for me and started to slow my pace. I enjoyed the view of the bay on one side and the bluffs on the other. And I kept thinking of the "halfway buffet" at the next aid station. The thought of some warm soup and a sandwich kept drawing me forward. I reached Villagio's Italian Restaurant and took a short break. Some tasty soup, a PB&J and a quick change to a fresh and dry shirt. 28 miles in! Over halfway. I was actually beginning to believe I could do this!!
After this my goal was to get from aid station to aid station. I knew it would start getting tough around mile 30. My right hamstring/calf was starting to feel tight. Not bad, but I didn't want to push and end up with a cramp. At about the same time my left knee began to get sore. Never experienced this before! I'm not sure if I was compensating for the right leg, or it was just the miles adding up. Nothing serious, but I definitely knew it was there!
It was during the last few legs that I lost contact with Lenny. He was holding a great pace, feeling good and really pushing on down the road. I could see him for a while, but I knew I had to run my race and resisted the urge to push and catch him. In hindsight, it was a good choice.
Tammy was always ready and waiting when I came in to an aid station. Having that support and encouragement really made my race much easier. She kept telling me I could do this on the drive up Friday and all day during the race Saturday!! We do make a good team!
Even though it's a long race, I never really was alone. I could always see runners, or was running with competitors. The race also had a relay race, and when the team runners started catching me, that gave me an added boost. Almost every team runner gave me a shout, a thumbs up or a pat on the back. I can't count how many times I heard, "nice job solo runner". That little encouragement really meant a lot in the last miles.
Once I hit mile 40, I knew I would finish this run!! It was a good feeling to have the remaining miles down to single digits! I was slowing and talking a short walk break every mile, but the finish line was getting closer!
After leaving aid station number nine, I counted the miles down until it was just a remaining 5K! Damn, I can crawl in if I have to! I ran through the edge of Sturgeon Bay and headed to Sunset Park. I could hear the music and the finish line announcer. I picked my head up, smiled and ran through the finish chute and over the finish line!! 9:13:40. 65/132 finishers. 8/20 in SuperMasters (old).
 Lenny was waiting to give me a high five and Tammy was waiting just over the finish line!! I collected my "bling bling medal" on a chain. DONE! FINISHED!
We headed in to the finish tent for some beer and pizza. I was sore, tired, achy, hurt in new spots and just generally overall beat! But damn glad I did it!!
I said I'm still learning. So what did I learn? Well.........a hard (for me) full marathon two weeks before probably wasn't real smart. I feel I was recovered, but really never had a taper for this race. My nutrition was a little better. I ate more solid food than gels and bars. I drank when I was thirsty rather than on a time schedule. That seemed to work just fine. I learned that I should probably wear a watch and use that for splits. The phone app I use seems to be a little off, so I never know my real pace. It might have helped me to slow the pace earlier in the run. The big thing I learned is that I can run 50 miles. I have to admit that the distance really intimidated me. 50K? No problem! Now add another 19 miles. I had a hard time wrapping my tiny little brain around that. Will it make the next one (yes, there will probably be a next one) easier. I'm not sure. But it will be interesting.
Now, it's time for a rest and some down time. Really. Honest!! No, really!!!
Well, this was really long winded!! Thanks for reading. Comments are always welcome.
Svenofthenorth

Whistlestop Marathon

Well, glad that one is done. And yes, I'm still learning. Just when I think I'm getting a handle on this stuff, I get schooled. But, I enjoy the challenge. If I ever stop learning then I guess it's time to quit and find a new endeavor.

This was a last minute type of race. I had it in the back of my mind for a few weeks, but didn't actually commit to this until the middle of race week. I actually didn't register until the day before. Yeah, not too smart. Then again, I've never claimed to be smart!!

I felt more nervous leading up to this event than I've felt in a long time. I knew I had the endurance and miles in me to complete this, but I wanted to give it a solid and honest effort. After my last post here, I needed to know if I could suffer. At least a little bit. 

I had the luxury of staying with family for the weekend. It sure makes thing more relaxing. Catching up on things, talking smart and just enjoying the time. That always makes for a great race experience, no matter the outcome of the race. 

Race morning came bright and early-6:00 a.m. Temps in the mid 50's and some clouds greeted me as I peered out the window. A quick and not so smart breakfast-a sweet roll and milk-and a hot shower to loosen up the kinks and knock out the cobwebs, and I was ready to head out the door. A short drive to town and I was on a bus heading to the start. 

The marathon started at Tri-Lakes campground just east of Iron River. I wandered about and tried to stay loose and relaxed. No matter what I did, the pre-race butterflies kept fluttering. I made a last trip to the porta-pottie and headed to the start line. Here goes nothing!

My goal heading in to this was to run sub-four hours. I started slow and easy. I remembered my painful lesson from 2008 when I went out faster than planned, got sucked in with a quick group and paid for it the last eight miles. I didn't want that to happen again. 

I panicked a little when my phone announced my first splits in the sub-eight minutes range. Whoa. Way too fast. Then I realized that my phone and the marked splits weren't matching up. Whew! But that led to another worry. Now I really had no idea what my splits were. I figured they were close to what my phone was rattling off, but how close. At that point I just wanted consistent splits. That should keep me from exploding and doing the death shuffle the last few miles. 

I tried to stay relaxed and comfortable as the miles passed. The race is run on a gravel rail trail, so that helped ease the pounding on the legs. I made it a point to take something at each aid station-water, energy, gel-to stave off the sure to come bonk. 

The miles passed by easily until about mile 22. Then I knew I was slowing. I wouldn't call it a bonk exactly. More of a just slowly building fatigue and soreness. I was used to the miles after three previous 50K this summer, just not the pace. The last three to four miles hurt! Yep, I can suffer. I know that now. I was tempted to walk at a few points, but I didn't give in to temptation. I just put one foot in front of the other. Once I hit the paved portion of the path in Ashland, I knew I could hurt just a little more. That last mile in town had my quads yelling at me to stop. I pushed around the last corners and finished with the all I had left. 

I ended up with an official time of 3:46:52.8. Under goal time! I might have had a little more in me, but not much. I ran close to perfect splits - 1:52:20 first half and 1:55:08 second half. Considering I didn't do any marathon based training, I'm really pleased with my race. My legs were used to a ten minute mile pace, not eight and a half minute mile pace. 

The recovery is going well. Legs were really sore the first few days. A four plus hour car trip home on Sunday didn't help. Plus some heavy leg work at the gym on Tuesday. Remember, I never said I was smart!! I've done a few short and easy runs. Another day or two and I'll be back to normal-whatever that is!

So, what's next? Not sure. I've got a couple things in mind. I'll have to see how the weather shapes up, how the legs feel and how much I think I have left in the tank. No matter what, it'll be interesting!

Almost done!

Hard enough 2.0

Howdy all! Time for another mostly coherent post. It's 11-7 shift this week. Graveyard shift. And it's been a tough one. So I hope this stays on track and doesn't wander down some side trails!
I wrote a post a couple of years ago about effort, or the lack thereof. I've been thinking about this again lately. It's been a popular topic around the Svenofthenorth homestead.
This latest iteration came about after The North Face 50K. I had a great race and felt like I had a bit too much left in the tank at the end. I was running hard a few days afterwards. I'd like to think I just nailed it and my training finally came together. I'm just not convinced that that's what happened.
At North Face I kept to an easy pace up to mile 20. Mid 10's, a little slower when you tossed in an aid station. My fastest splits came after mile 20. Not fast mind you, but low to mid 9's. I kept telling myself to hold back, slow down, take it easy. But I felt good! In the back of my mind I had that evil voice talking to me, and I listened. "There might be some hills ahead. Better save your energy. You might start to cramp. Still ten miles to go. Anything could happen."
And that voice was partially correct, anything could happen. But what is the worst case scenario. I start going too hard and have to back off a little? I start to cramp and have to stop and walk or massage it out. I end up crashing and having to do the death march to the finish line? Certainly not the end of the day type of problems.
I ran the first few miles with a friend, who was kind enough to run at my pace. He's a much faster runner, and despite some limited running due to injury, I could tell he wanted to go! After the first aid station he took off and I didn't see him until the finish line. Joel ran over 45 minutes quicker than me. Really impressive when you figure he put a minute and a half per mile on me over that distance. Tammy said he looked like he was really pushing at the finish line. Looking at his race photos compared to mine shows the difference in effort. He looks like he is giving it his all. Me, I'm smiling. I look like I just did a jog through the park.
So, is it time to get serious and see just what this old body has left in it. I'm never going to be speedy or post any fantastic results. But I really think I can push harder and put up some decent times. I'm not going to be the guy who is puking by the side of the road/trail because I pushed too hard. Sorry, that just ain't me! I'm more concerned with finishing, than my time. Don't get me wrong. I'm competitive. I try to do my best. I'll give you a good sprint when that line comes in to view and there is somebody
I think my issue/problem is more that when it starts to get uncomfortable in a race or training, I tend to back off right away. I think it has helped me stay mostly healthy and injury free over the last 27 years. Then again there's the "no pain, no gain" thinking. If I want to do better and improve, I have to be willing to up the effort and hurt a little once in a while.
So, I'm going to push just a little harder and quiet those voices in the back of my brain. I want to give it a good honest effort and feel like I left it all out on the course. We'll see how it goes at my first test. I'm planning on running The Whistlestop in Ashland, Wisconsin on October 12. I still haven't decided if it will be the half marathon or the full. I'm being wimpy and watching the weather forecast. I don't mind giving it my all and seeing what I can do, just maybe not if it's going to be in the 40's and raining!! So much for suffering!!

Thanks for "suffering" through another post. And my apologies to Joel -on the left, myself on the right- for the finish line photo comparison. But I do think it shows how our efforts differed!!

The North Face Endurance Challenge 50K

Good day, all! I thought I would sit down and put thoughts to computer monitor while those thoughts are fresh in my head. It sure beats trying to recall things a week or more from now, especially with my scatter brain!
I wasn't really sure how the day was going to go in the week leading up to Saturday. I had some niggling aches and pains that always leave me wondering if they will affect me on race day. Add in a helluva cold/sinus infection and I really wasn't feeling 100%. I took it really easy during the week. Only a few days of really short and easy running. I resisted the urge to do more. I even passed on a local 5K the Saturday before the run. Hard to do, but I've learned my lesson in that regard!
My eating habits weren't the best all week either. Not bad, but not exactly healthy! A big club sandwich, french fries and a tall, cold ( and very tasty ) beer the night before aren't really my first choice for a pre-race meal. McDonald's for breakfast ain't very wise either!!
Race day started nice and early at 4:30 a.m. for me. It looked like it was going to be a perfect day, weather wise. 40ish at race time and warming in to the 60's. Some sun and a nice breeze were forecast for the day.  A quick banana and some chocolate drink before a warm shower to ease the kinks out of the muscles. A fitful night of sleep didn't seem to have me too tired as Tammy and I loaded up the car and headed out from our hotel to the race site.
I got to the event site with plenty of time to check things out, wander around, try to stay warm and try to settle some pre-race nerves. I met up with Joel, a friend who used to live near me. We were planning on running at least a few early miles together.
A few minutes before 7:00 a.m. we all lined up and got a pep talk from Dean Karnazes. Right on time the gun went off and away we all went. I have a nasty habit of starting off too fast. Definitely not a good thing in a long race! I kept towards the middle of the pack and wound my way down some pavement before hitting the trail.
Joel and I spent the first miles talking and keeping the pace easy-for him. I had a few splits under 10:00/mile, which had me a little concerned. I usually don't have a time goal for these 50Ks, but that pace is faster than what I have averaged in previous races. Joel and I hit the first aid station just before seven miles. I grabbed some water and topped off my bottles. I knew Joel was getting itchy to pick up the pace, so he peeled off his coat and sped off down the trail. I'm glad the pace was slightly faster than I planned for those first miles. I just didn't know it at the time.
I fell in with another runner, David, from the Chicago area, just after the first aid station. Our paces seemed to mesh perfectly, so we passed the next miles together. David was using this for a training run leading up to a 50 miler and wanted to hold a steady pace and just keep running. We yo-yoed up and down the rolling hills for a while, talking and making the miles disappear beneath our feet.
I was being very conscious of my hydration and fueling during the race. During my last 50K in mid July, I let this slide and paid for it dearly. I was stopping at every aid station and grabbing something-potatoes with salt, PB&J, Mtn. Dew. Top off my bottles and I was moving again. I was trying to get in a bit of electrolyte or water every 15 minutes and a gel every 45 minutes. Top it off with an S!Cap every hour. Lots for me try and remember and still keep pushing down the trail.
I was feeling really good as the day wore on. No unusual aches or pains. No falls, which is unusual for me! No cramps, no stomach issues. I know I was hydrating well, since I watered the trees quite a few times. My splits were all over, but I wasn't worried about it. I was settling in to a comfortable zone and putting one foot in front of the other.
As the miles started to add up, I found myself running solo more and more. I got at the end of one conga line for a while, but that didn't last too long. I just enjoyed the beautiful day and watched the scenery go by.
I wasn't sure what to expect about the terrain going in to this race. I ran with a friend a few weeks earlier who had done this race a few years ago. He warned me to take it easy on the hills. The elevation profile didn't look too friendly, but the hills weren't as bad as I feared. There was a long and steady climb around mile 6 and again between 20 and 21 miles. Nothing steep, but steady. The worst thing for me was the stretches of energy sucking sand! The section going out wasn't too bad, but coming back, it felt like quicksand. There wasn't a good way around it, so it was just plow ahead as best I could.
At mile 21 I told myself, "ten miles to go. You've got this. Take it easy. Relax and rein it in a little." I was feeling really good and getting a little worried for some reason. Just waiting for the wheels to come off. Not that I was flying by any stretch of the imagination. My pace was averaging right around 10:35ish. In the back of my mind I started telling myself that I might be able to hit a 5:30:00 finish time. I had entertained this thought leading in to the race, but that would be a 15 minutes PB.
The last 10 miles went by smoothly. I did a few strides to change up the pace and use some different muscles. I kept the walking to a minimum, mostly through aid stations and up the couple longer climbs. I was getting feedback from the app on my phone of splits in the mid 9:00/mile range. Other than aid stations and the longer climbs, I stayed in the mid 9's from mile 16 on!
I hit the last aid station with less than two miles to go. I grabbed a . Dew from the volunteer and slammed it down. She told me I had less than two miles and asked how I felt. I told her "no problem. I got this!"
Mtn
I pushed down the trail to the highway section we started on and headed the last mile to the finish. I felt great and kept trying to relax. No sense sprinting the last mile of a 50K.
I finished the race feeling great. A little sore, but come on, that's to be expected, right? Hydration and fueling went perfect. No major complaints anywhere. My pre-race goals were: A-to finish (of course) B-set a new PB for 50K and C-break 5:30:00. I nailed two of the three. My finish time was 5:30:45. Just over fifteen minutes faster than my previous best. And I felt great. Feet and legs were still pretty fresh. The Hoka Stinson Evo worked super. Yep, I'm a convert! I honestly had something left in the tank. Which begs to wonder, maybe I need to push a little harder and suffer a little more. A good subject for another day.
All in all a great day. I would like to think my easy (slow) pace to AS1 led Joel to his PB - 4:42:27. Can't even imagine that pace and effort! The course was excellent. The aid stations and volunteers were amazing. My thanks and appreciation to everyone who helped make this event and day flow so smoothly!
A bit long winded, I know. Thanks for checking this out. Now, to decide what's next. I might have one more race left in me! We'll see.

Pre-race count down

T-minus three days to The North Face Endurance Series Wisconsin 50K this Saturday (September 14). I hope I'm ready. I am currently suffering from the normal pre-race niggles. These aren't to be confused with muggles (for nerdy Harry Potter fans), the Wiggles or British Beatle mania. I have a bit of an achy back, sore right knee/hip and one helluva cold/sinus infection/??? Nothing serious, and not an excuse for any possible poor race results. I'm sure that on race day morning, all the aches and pains will go away after a few miles. And with a few miles to go, I'll have a whole new passel of aches and pains, none of which will keep me from the finish line.
I'm hoping that a larger field of runners will spur me to a new PB. The two other 50Ks I ran this summer had smaller fields. By the end of each, I was running solo. No one to push me or run with, so I generally slow down. I may even have a running partner, if he can run as slow as me.
I may squeak in one more post before the run. If not, I'll recap my adventure afterwards.
Thanks for taking time to read this.