Friday, September 16, 2011

The Uphill Experiment: Two-hour-loop reprise

A couple of weeks before this year’s Iron Mountain Trail Run (IMTR) I ran “the two-hour-loop.” This is a course I scouted back in 2005 and used as a benchmark while training for the 2006 Mountain Masochist Trail Run (MMTR). The route starts near Skulls Gap and contours along the Iron Mountain on “old 84” to Hurricane Gap. It crosses the ridge of the mountain at Barton Gap and then drops to the bottom of the mountain at the trailhead for Jerry’s Creek (near the trailhead for Rowland Creek Falls). It then climbs the mountain again, following Jerry’s Creek, to near Skull’s Gap. The terrain has equal parts single track, double track, and gravel forest service road. The course climbs 2700 feet in nearly 18 miles. It took about 2 hours 20 minutes to run it at first, so I decided to come back to the course at regular intervals and see how close I could come to running it in 2 hours. Treating the run like an extended tempo workout, I began to approach the 2 hour mark after a few weeks.

About that same time, David Horton came down for a training run in preparation for the first IMTR. The middle section of that course is very similar to the two-hour-loop except that IMTR follows Rowland Creek instead of Jerry’s Creek back up the mountain. During that run Horton asked me my goal for MMTR. I told him that I wanted to break 7 hours. He quickly retorted that I couldn’t do it. Only a couple of people had done it, and when the inestimable Eric Clifton had failed to he reportedly said that he didn’t think there was anyplace he could have made up the necessary time.

My response was that I’d let my result speak for itself. I also said that my training included the two-hour-loop, and that I thought when I could break 2 hours on it, I could break 7 hours on the MMTR course. Though we quickly moved on to other topics, it is interesting to note that Horton can recall this story with more clarity than I can. Part of the reason, no doubt, is that I did ultimately break 2 hours on the loop and 7 hours at MMTR. He greeted me at the finish, as he does for all runners, and was able to witness the most special moment of my athletic life.

Horton is one of the few people who could really appreciate what reaching the finish line in Montebello meant to me. That place represented much more to me than winning a race, or meeting a goal, or proving something. That race finally brought into relief the full scale geography that is me. I had first stumbled down that same campground road in 1997 in the middle of my thru-hike of the Appalachian Trail. I was empty – destitute and alone, and slept on the wooden porch of the pavilion. My second approach to the same road was in 1998 after suffering a beating through my first ultra at MMTR. My calves had shredded by mile 37, and I had to hobble on my heels for the next 16 (?) miles to the finish. I had been sunk as low as I have ever been twice – both times across from the small general store that defines that tiny town. The contrast in 2006 could not have been more apparent. I had started to build momentum on the climb up Buck Mountain, and I didn’t let up. I blasted the final mile along the road in under six minutes and charged into David’s embrace. I cried for the only time at a race.
I retired the two-hour-loop for some time after that. It wasn’t so much the weighty feelings surrounding it, but more that it’s a tough run and shouldn’t be overdone. I’ve had one other reason to avoid the two-hour-loop. It would be too good an indicator of my fitness. I was 38 in 2006, and I’ve been getting older ever since (!). I wouldn’t necessarily want to know how my performance had declined.

That is why I was so pleasantly surprised early this spring, when after a minimal flurry of speed workouts, I was able to again go under two hours for the loop. Soon after I ran a PR at the Promise Land 50K, a race I had already ran respectably. As quickly as I had begun to run fast, though, I slowed back down because my goal for this year had been to run 100s. I slowed my training and muddled through Old Dominion and the first 70 miles of Burning River. The misery induced by these races finally caused me to reconcile the space between my aspirations and my talents. So much for 100s.

I like to run fast. I decided to keep my races at or under 62 miles this fall, and to run MMTR in November once again. In preparation I’d confront whatever the two-hour-loop had to say about my fitness. Two weeks before IMTR it said 2:05. That translated into a 7:15 two weeks later – a respectable time on a tough course. Historically runners are able to run similar times at IMTR and MMTR. Of course I’d like to run faster than 7:15 come early November. So this past Wednesday I was back on the two-hour-loop, having carefully considered what I had to do to go under two hours.

Here's an experiment I would like to do: get a bunch of runners to do a hilly 8K time trial. Tell all of them to go for the fastest time they can without killing themselves. Then break them into two random groups. Tell one group to push the uphills, and explain that will help them keep the best overall pace. Tell the other group to slow down on the uphills and pick it up on the downhills, and explain how that will help them to even out their effort and yield the best overall pace. I’ve given contradictory advice – I can’t have been truthful to both groups.

I’d like to do the experiment because I know now how it works for me – and how I’ve been lied to.

There are two distinct models for understanding how fatigue limits performance, and they predict different outcomes for the experiment. A "peripheral fatigue" model says -- and this is oversimplified -- that pushing the uphills will fatigue the muscles and therefore (eventually) cause runners to slow down. It would predict that maintaining a constant threshold effort (by slowing down on uphills and speeding up on downhills) limits fatigue and therefore maximizes exertion across the whole exercise. According to this model the advice is simple – DON’T push the uphills.

In contrast, a "central governor" model says that runners (perhaps subconsciously) anticipate what is ahead and experience fatigue depending on how they interpret their current exertion relative to how much is left to run. This model at least leaves open the possibility that pushing the uphills could result in a better time, because performance depends on how the runner interprets what he or she is doing. So, while not the advice is not as clear, we can at least advise: PUSH the uphills if you can.

When I was in college heart rate monitors were just coming into use. Our team bought one and rotated it among team members during training. The idea was to make sure we were not over-exerting. The theory was built on a peripheral-fatigue model. One inescapable conclusion was that the best pacing strategies tend to even out effort across the run. In other words, all else being equal, slow down on uphills so that your heart rate remains relatively constant. We didn’t apply this to races, because in a race all else is not equal. Relative place matters much more than time, and maintaining place on climbs surely trumped maximizing overall pace.

My tempo runs are generally alone, though, and so I have tended to fall back on the theory that I should slow down on the uphills in order to get the best out of the total distance. That is the lie. And I think I know why.

On Wednesday I ran just under 1:58 for the two-hour-loop. I worked the uphills pretty hard. Part of the reason I have to do that now may be that I can’t run downhills as hard as I used to, but I think there is another reason. When we charge uphill we raise the threshold for perceived effort. We breathe hard and our hearts pound and we go for it knowing that the climb will top out and we’ll continue on an easier course. Because of the raised threshold, however, we tend to pick up the pace on the downs and flats compared to what we would have if we had backed off on the climb.

I don’t really know if this is a personal quirk – perhaps shaped by my own way of thinking about running or just my unique physiology – or a generalizable finding that would help corroborate a central governor model of fatigue. That’s a good reason to run the experiment. In the meantime, I’m going to push the uphills.

Sunday, September 4, 2011

Iron Mountain

My soaked shirt is pasted, once again, across my torso. I have to flick the sweat off my eyebrows because when I use the shoulder of my shirt I just rub caked on salt into my eyes. Once again, my stomach protests as I try to pour enough fuel and fluid through it. Twice this summer I have been simmered into a soggy lump -- all will to carry on boiled out of me. This time, though, I know exactly what lies ahead. This is MY race. I'm not staring down fifty miles of uncharted territory in the middle of a hundred mile race. I'm on the climb past Rowland Falls, the scenic backdrop for the shirt I designed years ago for the race I started in Damascus, Virginia. This is the first time I have been able to compete on the course I laid out soon after moving here in 2005. I'm on the return trip, and I know I'll make it even if I have to stop eating.

Eventually I do stop eating. I don't take a bite of food after VA 600, 36 miles into the run. Jim Cobb is there and tells me I'm 8 minutes ahead of course record pace. I know it's a lot hotter than last year when the record was set, though, and the cushion feels small. When I reach FS 90, 43 miles into the run, Tammy Redman tells me I am 5 minutes ahead of course record pace. I fill up my handheld with Gatorade and get out of there.

The final 7 miles, like many other parts of the course, triggers multiple memories. I cross FS90 at the top of a hill climb that I used to run along with my buddy Nick. The climb portion alone took upwards of fifteen minutes, so that I equated my time up it with a quality finishing time for 5K. The looping descent took a longer path through Buzzard Den and so also took close to 15 minutes. We typically ran 3 loops, in addition to the warm-up and cool-down.

The next section of the course takes me past Buzzard Den on the Iron Mountain Trail. This marks my return route for a 90 minute loop I do from Widener Valley. I've seen many black bear on the spur the trail follows down the mountain. As I continue on the gradual descent toward the top of the Beech Grove trail, I'm reminded of the run I did with JJ Jessee in 12 inches of fresh snow. I tried out some new snow booties and wore blisters on my heels until I took off the booties and carried them along this same section.

The richest set of memories come at the top of Beech Grove, where I have been many times. The intersection helps to connect loops that the Iron Mountain Trail Runners use in training. One year when I was still directing IMTR I dashed from the finish along the course backwards re-marking the course all along the way because the markings had been removed clear to this intersection. I then turned around and ran back to the start, passing several runners, including Kevin Townsend.

This year Kevin waits at the finish line to greet me. Fortunately for all of us he stepped up to direct the event 3 years ago and together with his wife and volunteers has made the Iron Mountain Trail Run a truly special day for all involved. I finish in 7:16, about 10 minutes ahead of the course record set by Sean Pope last year. For the rest of the afternoon I enjoy just hanging around and watching as other runners create memories for themselves and those who help them. I am grateful to be able to reflect on my day, and on all the experiences that have coalesced for me around Iron Mountain.