This year I've been bumping along building my base fitness at a very modest level, hitting an average of maybe 18 miles per week. Nonetheless, I've been feeling fit as my weeks are comprised of four days of running as follows: Three five mile runs and a three mile run. Typically, all these runs feature a variation of a course that starts at about 5200 feet in altitude, features a 400 meter hill climb and a general roller coaster ride. As fitness grows, my pace gradually increases.
Still, I've nurtured a desire to take my game up a notch as I consider a return to racing. Truth is, I've raced for decades as a low mileage runner, covering more like 25 miles per week when I'm really going after it. Certainly I've included some ball-busting tempo runs and intervals, but the last time I consistently ran 50-60 mile weeks was as an undergraduate miler for UMass Amherst in the late 1970s, hitting a best of 4:01 over 1500 meters and 1:57 for the 800.
In my immediate post college years, I achieved modest yet satisfying off my limited miles, for example a 26:31 clocking over 5 miles. I did always wonder, what would happen if I really trained?
While I've ruminated over how to take it up a notch, fate stepped in and decided I'd be doing some longer runs. Via mutual ex-pat friends here in Oaxaca, I've fallen in with Steve and Richard, two guys more than a decade younger than I who are really fit, aiming for a marathon and a 50 mile ultra distance race respectively.
The last few weeks have seem my weekly miles go up to the mid 20s so far, but more importantly, I've been dragged further up the hills, cresting 6000 foot ridges and covering 7 - 10 miles at a time. Ouch! It's fun and challenging. I'm proceeding carefully, taking care to rest enough for these longer runs.
Best of all, I have a 5K trail run and a 10K flat race coming up in Oaxaca over the next ten days. It's going to be fun and interesting to check my fitness in a race setting. While I don't expect miracles, I'm confident I can run a decent rhythm and push myself to a good effort.
A postscript -- I ran the so-called 5K trail run. What a monster! We started out through the woods over rolling terrain for about a mile, then plunged straight down a hill the locals call "Carnivore" for another mile. With each stide down, I kept thinking, "you gotta climb back up every inch of this beast". And I was correct, up we went on a pitched incline that I can only call a mountain climb.
At the top, the return trail was a winding roller coaster for a good 2 kilos. I'd estimate the length of the race at about 4.24 - 4.5 miles. My pal Steve Bruner won in 32:10, and I was 6th in 39:12. There were a total of 29 runners in the "5K", as there was a simultaneous 16K run. Three days later I have not fully recovered, mostly because of my efforts on that hill.
Friday, June 7, 2013
Friday, April 26, 2013
Back in the Saddle Again
Like Aerosmith's Steven Tyler, I'm back in the saddle again. Here's how I tackled a problem that almost ended my running "career".
This morning at 8:00 a.m., I eased into my five mile loop from my son's school in San Felipe del Agua, Oaxaca. From there, I wind past the Panteon (cemetary) and head up the incline towards the mountain range that borders the city of Oaxaca to the north.
One mile in, a steep incline spits me out of town and into the campo (countryside). I've hit my rhythm and prepare for the big 400 meter hill that lay in wait around the next bend. I'm feeling good, as recent runs have brought me near racing fitness.
Half a year ago, I didn't know if I'd ever have this exhilarating experience again. Most days, if I tried to run hard, I'd experience an irregular heart beat and I'd have to slow down. I'd recently been diagnosed with an electrical heart block, which means the electric signals that tell my heart when to beat were blocked on one side. My cardiologist assured me I could still run. However, I noted that if I experienced the irregular beat while running, I had to slow my pace.
I'm 56 years old, and I started formally running at age 15 in 1972. It's a huge part of me and I could barely believe I had this problem. I first felt the irregular beat at age 17 after running a P.R. in the indoor mile, but it never actually impacted my ability to run, and run hard.
I did the research and tried to mitigate the problem by cutting back on caffeine, sweets, alcohol and even marijuana! It all helped but did not solve the problem. It had just become more pronounced as I age.
This is where my sister, the well known nutritionist Judy Converse enters the picture. I mentioned my problem to Judy, and without missing a beat she recommends I try an amino acid supplement, Taurine, along with a magnesium supplement. It turns out Taurine has been used as an effective treatment for cardiac arrhythmia.
So here's a hats off to a nutritional solution to my problem! Researching it on the medical front, I found recommendations for a pacemaker, or an invasive procedure where your heart tissue is scarred in order to shock it into beating properly. I was not keen on either of these ideas! The medical industry offered zero information on a nutritional solution to my problem.
So I tried Taurine. The day after my first dose, I ran seven miles without incident.
The upshot of the whole thing, I can once again run a hard rhythm over my five mile, hilly course at 5600 feet in the altitude of Oaxaca, and I am a very happy camper!
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Let's pay the bills!
Your Portland, Oregon T-Shirt Printers
The preceding link takes you to my tshirt biz blog.
This morning at 8:00 a.m., I eased into my five mile loop from my son's school in San Felipe del Agua, Oaxaca. From there, I wind past the Panteon (cemetary) and head up the incline towards the mountain range that borders the city of Oaxaca to the north.
One mile in, a steep incline spits me out of town and into the campo (countryside). I've hit my rhythm and prepare for the big 400 meter hill that lay in wait around the next bend. I'm feeling good, as recent runs have brought me near racing fitness.
Half a year ago, I didn't know if I'd ever have this exhilarating experience again. Most days, if I tried to run hard, I'd experience an irregular heart beat and I'd have to slow down. I'd recently been diagnosed with an electrical heart block, which means the electric signals that tell my heart when to beat were blocked on one side. My cardiologist assured me I could still run. However, I noted that if I experienced the irregular beat while running, I had to slow my pace.
I'm 56 years old, and I started formally running at age 15 in 1972. It's a huge part of me and I could barely believe I had this problem. I first felt the irregular beat at age 17 after running a P.R. in the indoor mile, but it never actually impacted my ability to run, and run hard.
I did the research and tried to mitigate the problem by cutting back on caffeine, sweets, alcohol and even marijuana! It all helped but did not solve the problem. It had just become more pronounced as I age.
This is where my sister, the well known nutritionist Judy Converse enters the picture. I mentioned my problem to Judy, and without missing a beat she recommends I try an amino acid supplement, Taurine, along with a magnesium supplement. It turns out Taurine has been used as an effective treatment for cardiac arrhythmia.
So here's a hats off to a nutritional solution to my problem! Researching it on the medical front, I found recommendations for a pacemaker, or an invasive procedure where your heart tissue is scarred in order to shock it into beating properly. I was not keen on either of these ideas! The medical industry offered zero information on a nutritional solution to my problem.
So I tried Taurine. The day after my first dose, I ran seven miles without incident.
The upshot of the whole thing, I can once again run a hard rhythm over my five mile, hilly course at 5600 feet in the altitude of Oaxaca, and I am a very happy camper!
----------------------------------------------------------------------------------------------------
Let's pay the bills!
Your Portland, Oregon T-Shirt Printers
The preceding link takes you to my tshirt biz blog.
Monday, April 1, 2013
Oaxaca Altitude Run with Suicide Hill
My favorite run in Oaxaca, Mexico starts at just over 5000 feet in altitude from my house in Colonia Antiguo Aeropuerto. The loop is a tad under 7 miles. I wind my way north through the neighborhoods of Volcanes and San Felipe Del Agua, where I climb a steep 100 meter hill that places me at the edge of town at Parque Colosio. Thus far, I've chugged a couple miles climbing to about 5 - 5300 feet.
I've posted a video about the route here.
From there, I'm on dirt roads heading out of town towards the 9000 foot ridge just north of the city of Oaxaca. I'm just hitting my rhythm as I hit a killer hill, about 600 meters of a very steep pitch.
If my rhythm and fitness are good, I chug right up this monster. I'll admit, some days I can barely get one foot in front of the other. In any case, at the top, I'm rewarded with a panoramic view of the city of Oaxaca and the three mountain valleys that converge at the city. The hill plants you at about 56 - 5700 feet above sea level.
The run back to town continues along the Libramiento, a closed off ridge road skirting the side of the mountain. It ribbons along the slope, undulating rolling switchbacks that further challenge your stride. On a good day, I can maintain a consistent rhythm and pace through this part. The inclines aren't as severe as the earlier hill. Few cars make it up there, but there are cows, goats, other runners and bikers.
I've posted a video about the route here.
From there, I'm on dirt roads heading out of town towards the 9000 foot ridge just north of the city of Oaxaca. I'm just hitting my rhythm as I hit a killer hill, about 600 meters of a very steep pitch.
If my rhythm and fitness are good, I chug right up this monster. I'll admit, some days I can barely get one foot in front of the other. In any case, at the top, I'm rewarded with a panoramic view of the city of Oaxaca and the three mountain valleys that converge at the city. The hill plants you at about 56 - 5700 feet above sea level.
The run back to town continues along the Libramiento, a closed off ridge road skirting the side of the mountain. It ribbons along the slope, undulating rolling switchbacks that further challenge your stride. On a good day, I can maintain a consistent rhythm and pace through this part. The inclines aren't as severe as the earlier hill. Few cars make it up there, but there are cows, goats, other runners and bikers.
Friday, March 1, 2013
Train at Altitude: Running Tours of Oaxaca, Mexico
Oaxaca, Mexico is a southern Mexico city that is the seat of an intact indigenous culture. Renowned for it's cuisine, arts, ruins, markets and natural beauty, it's also the home of Mezcal, the mysterious smokey/smooth distilled agave beverage that is the soul of Oaxaca. At just over 5000 feet in altitude, it's the perfect place for the serious runner, offering ample opportunities to run, train and race in a cultural mecca. As a Oaxaca resident since 2007, I'm your insider guide to running adventure here.
Oaxaca is noted for it's Day of the Dead celebrations in early November
Easily reached via a direct flight on United from Houston, Oaxaca offers a wide range of elegant, reasonably priced hotels. Aero Mexico also flies to Oaxaca via Mexico City.
The city of Oaxaca sits at the confluence of three mountain valleys and boasts a near ideal climate. The city center features a charming array of sixteenth century baroque architecture, dotted with convivial cafes and restaurants featuring the world renowned Oaxacan cuisine.
Oaxaca sports an active running community, the locals logging their training miles on pavement, in parks and in the campo (countryside). The frequent road races are well attended, convivial events. Be warned, there is fierce competition--perhaps because most races offer prize money in all age categories, in cash! I will admit to some skepticism about age claims amongst some of the masters runners around here, given the performances they log.
There is even a contingent of local Kenyan athletes, perhaps a dozen men and women, who use Oaxaca as a training base, occasionally testing their fitness in local runs.
There is even a contingent of local Kenyan athletes, perhaps a dozen men and women, who use Oaxaca as a training base, occasionally testing their fitness in local runs.
Libramiento Road, North of Oaxaca City
You are invited to join me as your host for running in Oaxaca. We will run the Libramiento, the pedestrian road that skirts the mountain range north of Oaxaca. It's a perfect locale for a challenging long run at 5,600 feet that includes a spectacular view of the city.
Llano Grande, Oaxaca
Truly hardy souls can opt for a visit to the nearby mountain village of Llano Grande for a run at over 6,000 feet in a pristine setting, with the promise of a fresh trout meal on the way back to town.
Subject to availability, there is always the possibility of catching a road race while visiting. Failing that, you can test your fitness on the on the flat 5 kilometer course in Techio park south of town. All in all, Oaxaca offers a superb opportunity for runners to get a leg up on the competition with some altitude training, and to enjoy life!
Can you pick Steve out from the locals on the starting line? Photo by Jeff Charles.
Running in Oaxaca is a far cry from the rugged ultra-runner experience among Mexico's Tarahumara tribe described by writer Christopher McDougal in his seminal book Born to Run. While there is plenty of hilly, challenging countryside to run, there is a surfeit of urban amenities waiting for you at the end of the trail.
In addition to these running tours, I host visits to ruins, arts and craft villages, museums, mezcal stills, markets and other Oaxaca attractions. I also recommend local guides and tours in addition to leading them myself.
In addition to these running tours, I host visits to ruins, arts and craft villages, museums, mezcal stills, markets and other Oaxaca attractions. I also recommend local guides and tours in addition to leading them myself.
My fee for running/tour services is 250 pesos/20 dollars per hour plus gas. The day rate is 1200 pesos/100 dollars.
I'm a lifelong runner myself, starting in 1972 at age 15. I raced my way through high school and college, running both 1:57 for 800 meters and 4:01 over 1500 meters at UMass Amherst. Today, as age 56, I keep fit running the Oaxacan hills and enjoying the local cuisine.
Steve Lafler racing over 5K in 2007 in Portland, Oregon.
Steve Lafler, Oaxaca, Mexico
503-213-3671 (US based Skype number)
Saturday, February 16, 2013
55 & Counting (Laps)
A miler as a youth, I'm a 5K guy now by dint of availability of races.
As I near 56 in a month, I see that I hit a time of 21:42 as a 55 year old, a time trial on a track at the 5000 ft. altitude of Oaxaca. Received knowledge among statisticians gives me a 25 second allowance for the altitude, I'll take it.
Today at sea level, I ground out a 22:28.3, again on the track.
I didn't hit the roads too much this year, my best being a 23:05 at altitude. I was not in shape and it was a hot day.
Onward, through the years, I always think I can run faster, and I pretty much always get slower, but I love the game and continue.
As a youth on the UMass track team, I ran 10 miles in the woods on an easy day in 70 minutes, about my race pace now!
My best ever over 5K, 16:10, came in a low key race where I loafed then had way too much kick over the last 400. I think my best effort over the distance came in a high school XC race in Boston, where I hit 16:22, exhausting myself.
As I near 56 in a month, I see that I hit a time of 21:42 as a 55 year old, a time trial on a track at the 5000 ft. altitude of Oaxaca. Received knowledge among statisticians gives me a 25 second allowance for the altitude, I'll take it.
Today at sea level, I ground out a 22:28.3, again on the track.
I didn't hit the roads too much this year, my best being a 23:05 at altitude. I was not in shape and it was a hot day.
Onward, through the years, I always think I can run faster, and I pretty much always get slower, but I love the game and continue.
As a youth on the UMass track team, I ran 10 miles in the woods on an easy day in 70 minutes, about my race pace now!
My best ever over 5K, 16:10, came in a low key race where I loafed then had way too much kick over the last 400. I think my best effort over the distance came in a high school XC race in Boston, where I hit 16:22, exhausting myself.
Friday, October 5, 2012
Yup, Rupp "Got Somewhere" with his Olympic 10,000 Silver Medal
Last December I posted comments on Galen Rupp's American 10,000 meter record of 26:48. As usual, a gaggle of Rupp haters had posted on the message boards at the premier running site Let's Run that Galen was a wimpy loser who would never get anywhere.
I'd opined that Rupp had guts and could well medal in the 10,000 meter run at the London Olympics. I'm happy to say I called it right--track and running fans know well that Rupp kicked hard past Tariku Bekele of Ethiopia for the silver medal right behind his training partner Mo Farah. I watched the race on live TV with an old friend, and I have to say it was the most exciting Olympic moment ever for me.
Prior to the Olympics, Galen put together a stellar season: American indoor 2 mile record, a fast 3:34 1500 meter race in April, a sub 13:00 5,000 meters at the Prefontaine Classic meet in Eugene in June, and best of all, a thrilling sprint victory over the incredible Bernard Lagat in the closing meters of the Olympic Trails 5000. Yup, I stood up and yelled my head off at the TV. I love Lagat, but it was time for Galen to move ahead.
Update, Spring 2014. Galen Rupp broke his own American Record in the 10,000 meter run with a 26:44.36 at the Prefontaine Memorial meet in Eugene, Oregon.
I'd opined that Rupp had guts and could well medal in the 10,000 meter run at the London Olympics. I'm happy to say I called it right--track and running fans know well that Rupp kicked hard past Tariku Bekele of Ethiopia for the silver medal right behind his training partner Mo Farah. I watched the race on live TV with an old friend, and I have to say it was the most exciting Olympic moment ever for me.
Prior to the Olympics, Galen put together a stellar season: American indoor 2 mile record, a fast 3:34 1500 meter race in April, a sub 13:00 5,000 meters at the Prefontaine Classic meet in Eugene in June, and best of all, a thrilling sprint victory over the incredible Bernard Lagat in the closing meters of the Olympic Trails 5000. Yup, I stood up and yelled my head off at the TV. I love Lagat, but it was time for Galen to move ahead.
Update, Spring 2014. Galen Rupp broke his own American Record in the 10,000 meter run with a 26:44.36 at the Prefontaine Memorial meet in Eugene, Oregon.
Friday, March 23, 2012
Not Grumpy Today
Turned 55 last week and I'm happy with the running just now, feeling very fit. Close to three months in with a strength build up. Been doing lots of 6.5 - 7 mile runs from my house in Oaxaca, up on a ridge north of town. The run starts at 5000 ft. and climbs to about 5600, then returns. It features a 600 meter steep hill at about 2.5 miles, quite a test.
At this point I can keep a strong rhythm on that particular incline.
It's a glorious early morning experience for me, running in crisp air and looking down on the jewel like city of Oaxaca. I'm often a bit sleepy feeling, starting before 7 a.m., but often I find a spring in my step on the ridge road and jam it strong back into town.
The plan from here is to add some intervals at my 5K race pace. I'm hoping to run a few races this spring in Oaxaca at both 5 and 10K. They actually offer prize money here in the "veteran" category. My experience is that there are some very tough old buzzards around here gunning for the prize money, but I will have a darn good time going stride for stride with these guys. Gotta remember to run smart, keep it cool at the start and build into a strong finish.
The real fun could come this summer, when I bring my altitude training to the states to do some sea level racing.
At this point I can keep a strong rhythm on that particular incline.
It's a glorious early morning experience for me, running in crisp air and looking down on the jewel like city of Oaxaca. I'm often a bit sleepy feeling, starting before 7 a.m., but often I find a spring in my step on the ridge road and jam it strong back into town.
The plan from here is to add some intervals at my 5K race pace. I'm hoping to run a few races this spring in Oaxaca at both 5 and 10K. They actually offer prize money here in the "veteran" category. My experience is that there are some very tough old buzzards around here gunning for the prize money, but I will have a darn good time going stride for stride with these guys. Gotta remember to run smart, keep it cool at the start and build into a strong finish.
The real fun could come this summer, when I bring my altitude training to the states to do some sea level racing.
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