Endurance training update 02: trail running weeks 3-4

To recap my first endurance training update, I'm applying iterative product management and design practices to my trail running for continuous improvement toward some outcomes I'm chasing this year.

I expect this will create opportunities to reflect on core problem solving and performance strategies and practices for life and work. If this prompts thoughts for you, I'd love to hear them.

Outcomes and metrics

Goals:

• Galena Sky Trail Race (May 17)
• Ironbull (September 13)

In preparation for these races, I continue to monitor distance, pace, and time outdoors.

In the past several weeks I've experimented with measuring smoothness. This is a complex outcome with many factors, including stability, muscle balance, vertical oscillation, stride length, respiration—to identify several factors I've considered.

I wondered if there might be a proxy metric that could be used as an indicator even if it wasn't comprehensive metric for smoothness. Tracking vertical oscillation range seemed promising, hypothesizing that the smaller the range the more consistent and smooth the repeated strides.

Then I hit the trails and that idea quickly faded as a viable metric. The uneven ground, pitches, inclines, descents, roots, rocks, and other random obstacles mean my torso (the focus of vertical oscillation metrics) "dances" along a good trail so the baselines shift constantly. I'll keep an eye on this in case consistent running form somehow negates the variability of the ground. In short, I'm still experimenting with proxy metrics to indicate smoothness. It's a challenge I enjoy thinking about as I run.

Chart enhancements

Since my first update I've refined the chart to improve visual clarity in addition to updating the data for weeks 3 and 4. I also created a spreadsheet to make it easier to calculate my average pace based on a consistent algorithm, reducing calculation time by 400%—or three cups of pour-over coffee. ☕

1. distance — total distance run per week.
   My goal is 40 miles per week by the end of the year.
2. time outdoors — number of hours I’m outdoors each week.
   My goal is at least 10 hours per week.
3. pace — average minutes per mile each week.
   My goal is to average 7:30 minutes per mile.

I'm thankful to be making progress toward all my goals these past two weeks. Attaining these in time for the May race would be ideal.

What's next

I'll continue to focus on putting in the time outdoors, going for distance, and gradually—as I'm able—adding some speed work into the mix. I'm also paying more attention to nutrition and sleep in order to fuel the build up.

Questions and feedback

Questions, ideas, or feedback? Please post a comment or reach out to me directly or on Strava or AllTrails.