Off Season or Pre-season? Answer:Both

As we enter into the true winter months, Endurance athletes fill in their calendars with dream races, training camps, big Goals, new Adventures, and everything in between.  Like many other areas of life, the New Year (and winter weather) spark the Hopes and Excitement of newness and possibility!  For this MUT runner, it means spending the next few months Race Directing before turning my attention to my personal racing and adventure goals for the summer months.  Although my focus is on other athletes and events these next few months, it doesn't mean i'm not building towards my own goals for 2018 and beyond.  Here are a few of the winter/early season tips I use and have learned living the Endurance Life-

Consistency is King-  Strava (You can click the link on the side to see all my training data) has become the hotbed for social networking and sport performance- and rightfully so!  But the winter months are not the time for FOMO or trying to go mile-for-mile with your closest competition!!  Winter is for consistency!  Remember, as an endurance athlete, we are out there a long time!  When you have to deal with snow, sleet, ice, subzero temps and a lack of daylight, any training at all can be considered a success somedays.  And if you are like me, and you do whatever you can to earn your miles OUTSIDE, sometimes shortening a run or heading home early due to, say, a frozen water bottle, is still a heck of a lot better than spending the day on the couch!  I emphasize TOF (Time on Feet) over miles or even Vert in the winter months.
X is for Cross Training-  Specificity in training is super important...but when I look at my goal races (May and August) I quickly remember I have 5 to 8 months before these goals!  What I do today sets the foundation for the specific training (ie hills, speed, downhill efficiency, technical running etc) but it is hard to hone your skills for a, say, rocky 50K race, when you are running steep sidewalks in ice and subzero temps...Endurance athletics requires total body strength!  My cross training includes Snowshoe hiking (I have some big ol Tubbs) and weight training (ugh indoors),  plus I am excited to spend more time on my new XC skiis and I even spend the entire month delivering packages for UPS (talk about working some muscles I didn't know i had)!  A stronger overall athlete earns a mental break from their chosen sports, strengthens non sport specific muscles (Arms and back for me, plus additional Core work) and increases their overall wellness with new challenges.  Whats not to Love about cross-training?
Try new routes- Winter is a great time for trail athletes to try new routes- There are certain trails I won't touch when the snow melts, usually due to long grass and ticks, but they are simply breathtaking in the winter!  Additionally, snowmobile trails provide a unique, packed surface and are often well maintained in the winter- Variety is the spice of life, as they say!
Work on weakness-  I self identify as a MUT runner (Mountain/Ultra/Trail) but what about road running, or short races, or even a multi-sport competition?  Furthermore, I hate the track- Why not explore the old circle during the winter months, to see if I can't improve?  Or run with your local road club for a few weeks to see if you can't hit that high school 5K again?  Plus there are some really fun short races to check out like up-hilling at ski areas throughout New England Winter Wild or the fast and fun NE snowshoe series http://dionwmacsnowshoe.com/.  With a little attention, you're weakness may become a strength by the time the snow melts!
Higher Fat/Lower Carb?-  Due to my college studies and my incessant label reading as a Type 1 diabetic, I have a pretty vast knowledge of nutrition.  While I won't preach a certain diet, I do believe certain rules and ideas can be helpful to most athletes.  Generally speaking, the lower the effort of exercise, the more we rely on fat as fuel.  Inversely, the higher the effort, the more our bodies shift to carbohydrate as the primary source for energy.  No matter the type of training, chances are, due to the temperature and the conditions, you will be moving slower during the winter months.  It is my advice to eat a more Fat specific diet during the winter months to help prevent weight gain and further help the body to use fat as a fuel.  My diet moves to include a lot more Avocados, Nuts and Nut butters, and Coconut in the winter months.  See if this might work well for you too.
Be Social-  You may have a couple "running friends" or you may consider all your running partners to be like family- Regardless, winter is a great time to get out there with others.  Having friends to go with gets you out of the house when the wood stove or cup of cocoa is trying to hold you back or to help you gut out additional training when you are just too tired or cold.  Additionally, the tough conditions make it easier to run with people of different speeds (as the terrain and conditions often limit the pace), so feel free to expand to faster and slower running partners alike.  Finally, join a weekly run, like our Team AMP/Six03 Pub run at Salt Hill- You'll meet new people, check out new routes and maybe even make a friend or two along the way.  As a matter of fact, our weekly run can include beginners, International runners and even Olympians...we all have a great time and I wouldn't have it any other way!
  Happy trails and stay tuned to check out my race schedule as I iron it out in the next few weeks!
*I have added Julbo eyewear to my list of sponsors for 2018- I have worn Julbo shades since 2009 and am super stoaked with their transition lenses for a variety of sports, and their new and improved prescription lens system, my favorites being the Race and Aero models- Made in France and with USA headquarters in VT, I am super Proud to join the team!!!

@SalmingRunningNorthAmerica @Julbo_eyewear @TeamAMPactive
#NoNonsense #Explore4Chad #InspireActiveLiving

Loon, Whiteface and some other adventures

“isn’t this what it’s all about? The pursuit of happiness…not the race as such, that’s just an excuse to get together…it seems to me that what’s important is the shared experience…for better or for worse this is an incredible moment.”- 

Joe Grant- Ultra Runner

Had a great time running at the Loon mountain race July 3rd...but it was everything but a race for me!  As my running and racing evolves with work, marriage and life, I target different events for different reasons- Unless you are Sage Canaday or Kilian Jornet, your running serves a lot of purposes in life, but it probably doesn't earn you a pay check- So for me, I had a few reasons (and goals) for competing in the Loon mountain race:
1) Test my legs with a race effort (including scouting some of the following weekends Whiteface Sky Run competition)
2) Compete in a National Champs (how can you not when its in your home state)!
3) Do a race that wasn't so long that I couldn't do other things with my wife that day
4) Introduce my friend Dan and his fiance Savannagh to some MUT running and give them a fun day away from Mass in the Whites
5) Pass out some Team AMP shirts!
So I got to the race late, but other than taking the full 7 miles to get into race mode- I had a blast and accomplished all the goals for the day!  It is so exciting to be able to create a trail running/adventure team for people to be a part of in the northern regions of NH and VT and I am excited to see where this takes us as a collective group...
Now to Whiteface...sorry for the lack of pictures (due to the nasty rain adn thunder) but I will attempt to capture one of my best races EVER!
  I have always said my "A" race would be a little longer and a little more techy than most races out there (think Wapack/Escarpment, etc) well finally a technical mountain race in the East (Whiteface Sky Run)!  I had done the Cayuga 50 a few years back and I knew Ian Golden would put on an awesome event...plus, for the second week in a row I would have a chance to compete with some folks I've only seen in magazines!
  I did not position myself well at the start, but that didn't matter too much as we were headed up for the next 3.3M...straight up!  I passed a few folks and settled in, probably around 15th place or so.  I quickly realized I was running right next to Kasie Enman, World Skyrunning champ and all around VT mountain goat-  Chad always told me, if you could keep up with the lead female in a big race, you were doing pretty darn well!  So I introduced myself, started to put my hands on my knees and climb into the misty unknown.  After over 45minutes we hit the summit and after a brief swig of some tailwind I was off to start the long downhill-  I was able to catch one male and pull back in front of Kasie as we entered the start finish for our second "rolling loop"- I grabbed a quick sugar check with my lovely wife and proceeded out onto loop two with Kasie.
  I peered down at my watch and realized I was running 6:20 pace (faster than my half marathon PR) and decided to ease into this loop...after all it was characterized as a "recovery loop". After a few miles it started to climb and really twist and turn, after a quick fall on a wet bridge, I decided to hang with Kasie and see if I couldn't keep up with her and sae some for the last loop-  She commented these trails were a lot like her home trails and VT- I thought they were very similar to the STAB trails right under Ascutney, so I think we were both at home setting a good pace with no folks in sight.  Then, at about mile 14 I decided to see what I could do and upon picking up the pace I finally surged enough to make contact with the next male runner ahead of me-  It was Jason Lantz, past winner of the VT 100 and and all-around awesome dude!
  We shared a few miles before taking a wrong turn before ending loop two- needless to say, neither of us were very happy and all that effort was erased as we went from battling for 9th to 14th and 15th, with two women and three men passing us...part of me was upset, but I quickly regained focus (remembering it even happens to the best ala Jim Walmsley) and all we could do was keep trudging.
  After another quick check with Jac, I grabbed a gel and started my second and last loop on the major climb.  Jason climbed really well for a guy who lives in a relatively flat area and we quickly caught one guy in front of us.  About halfway up the climb Jason increased his pace and left me to try to keep him in sight.  Needless to say, I wouldn't see him again and although I was tired, the rain kept me cool and my Blood sugars were holding fast-  At the summit I grabbed some coke, thanked the volunteers and started to descend one last time, hoping I could reel in somebody!
  Man was that descent slick!  My new Salming Elements shoes did great, but on the second lap of an already wet and steep track, there was not much left for a runner to cling to-  I ran the first part (including a brief 200ft roller climb) well and tried hard to speed up- unfortunately due to the conditions, it was really hard to stay upright, much less increase speed.  I wouldn't see another racer until the finish where I cruisied in, tired and sore- 14th overall, 12th Male- 3:24 over 8k climbing and descending- 16M- 3rd New Englander and a very happy runner indeed!  (1st diabetic lol)
  As always, I have to thank my loving wife for her support, Love and help in making me a successful athlete dspite my diabetes- Also, thank you to my new shoe sponsor Salming for an awesome pair of shoes that handled everything the mountain tried to throw at them and Pearl Izumi, who helped us get some awesome Team AMP jerseys out there!  And finally, thank you to Dexcom, for creating a devise that allows me to keep track of my blood sugars all day and give me the best possible chance at competing well!

  I have been busy with other projects since Whiteface, with some race planning (Winter Wild, wahoo!), working on offering a coaching service, and working for Lebanon recreation- But I am also excited (Personally) for a few more races this summer, namely the Wapack fall race, Lost-a-Whole-Lot in Lebanon and an FKT attempt on the Sunapee-to-Monadnock trail (more to come on that last one soon) :)
  I Hope everyone is having as much fun outdoors this summer as I am and I encourage you to connect with me on any of the stuff I write about (local races and events, coaching, diabetes management, etc.) because I would Love to help out and am truly blessed to have been able to overcome adversity to do these things we all Love!
Happy trails and safe adventures to all!  Don't forget to get out and Explore4Chad!
#RunSwedish #Dexcomwarrior #WNHTRS #TeamAMP

(me handing Eric his award at Frenzy in the Forest :)

When life gives you sugar...Run it off! Great Bay Half marathon 2015

Standing next to the start line of the Great Bay half marathon, my mind was flowing on race strategy, fueling, proper nutrition, double checking shoe laces, socks, blood sugar, etc.  As the woman with the booming voice (later to find out, she was also a diabetic) starts to hit the high notes of the "start spangled banner" my heart sinks as I hear an all familiar noise-  I turn to my left, hoping my ears had deceived me, but it was confirmed: Approximately two minutes before the start of the race I had worked for during month after month of frozen, icy runs and the newly found speed sessions on this foreign surface known as pavement I stared at my wife in absolute shock.
  See when you have an alarm on your Omini-pod insulin pump it means the insulin delivery has been disrupted and you have no choice but to change over to a new pump-  Well, at the start line of the race is the last place you want to take the five minutes to prep and change your insulin pump (especially since changing the pump requires that you have insulin and a new pump to put on in the first place).
  I sunk down to my knees in disbelief, knowing that I really couldn't run this race and that we made the entire trip for not-  Then, after a couple second pity party, I thought, "hey, you've been in this place before (Vermont 50, 2014) and this isn't even an Ultra, it' going to be started and done in less than an hour and a half, you can do this!"-  I looked at my mom, my sister, and Jac, and said "can you meet me at the aid station, mile 6"- of course they could!  In a matter of seconds I mapped out a new strategy, and armed with insulin pen in one hand and water bottle in the other, I ran back past the sea of runners to the start line and promptly turned around at the start gate and began running the race!  As this race was timed by a timing chip, I didn't even have to worry about missing the true starting gun- Time to Fly!
  First few miles ticked by quickly, as I was weaving my way through runners, unsure of which ones were  running the half marathon and which we running the 5k.  I only knew one other runner at this event, and knowing we are very similar speeds enabled me to forge ahead, at least until I could locate him.  The 5k runners turned off at approximately 2.5 miles and I proceeded to keep the pace high, but not out of my comfort zone, at least not yet.
  After about mile 4 the course turned from pavement to dirt road: For the first time since the race began, I started to enjoy the ride!  It was also about the moment I caught up to Vincent!  He was looking strong, but he assured me he hadn't trained too much and just wanted to see if he could keep it around 7min. pace.  Well, I wanted to keep the pressure on so I proceeded to keep moving up, sure Vincent would catch me with his impressive stride as we made our way back toward the downtown.
  I expected to see the fabulous three Baker ladies as I cruised into the mile 6 aid station, but they were not their.  I checked to see if I could grab the pen needle and take a little insulin, but it had fallen out of my water bottle- Oh well, "Stay calm, and run on"-  So I gulped some more water and continued on.  By now I had caught quite a few runners and found myself around 15th position but I wanted to keep the pace high, as I knew I would have to waste a lot of time checking sugars and taking insulin when I caught the "fab 3".
  At the next aid station (mile 7.5ish) I saw my family at the aid station- I ran in, took a knee and tried to stay calm.  Clean the finger, test the blood, measure the insulin, grab some drink and Go!  Jacqui, Mom and Em did such a great job keeping track of me and giving me the support I needed to get the job done!  My sugar was higher than I Hoped, so I made a quick calculation, took a shot and got ready to run just as Vincent caught up.  Its always good to see friends out there on the roads and trails and he helped lift my spirits and get me rolling again and away from the negativity of the way the day had unfolded thus far.
  The end of the race was fairly anti-climatic.  There were a few nice rolling hills and friendly fans along the route, but the last few miles were a very much a survival fest-  hold onto that past for just a few more miles.  I caught a few more folks before I kind of settled into a rhythm.  I had caught two guys and one girl and we were trading back and forth as we started to get around the "out and back" section-  I think its always important to encourage other athletes and  to thank the volunteers.  At about mile 11.5 was our last water stop, I filled up on water one last time and thanked the volunteers (there was even a few belly dancers there to take our mind off the task at hand)!
  I ran within range of the last three folks as we snaked our way back to the beautiful downtown of Newmarket, NH.  I surged ahead around one of the corners and entered into the last little uphill right next to my compatriots.  As we started to cruise down the home stretch I decided it was time to go and upped the tempo one last time-
Well this was a LONG final stretch and I knew my muscles that were beaten down by 13miles of pavement and consistently high blood sugars to mix with our old friend lactic acid- Somehow I hit the finish line and held off those last few runners with a finish time of 1:28:50-  Not quite what I hoped for, but given the situation, I'll take it!!  18th/800- 3rd place 20-29AG-
  The Great Bay half was a great experience and I Hope to come back again-  I think Jacqui wants a shot at the half marathon and Mom and EM are thinking of rockin' the 5K!  Also, I want a shot at this run with some better sugar numbers and nutrition options (2 shot bloks are not enough for 1.5hrs of running).  As I may have said before, I am vey impressed with the weight and feel of the New Balance fresh foam shoes (I have the M980 Road) and enjoy road running much more with these  cushy, smooth shoes-  In addition to the support of these three awesome ladies; Jac's Mom, Deb and friend Julia also ran solid times on this beautiful day!
  The big take home on the diabetes front is to be superbly adaptable!  I had less than two minutes to fix my insulin delivery method to get through this event- and was able to make a decent solution to this sticky situation.  The other take home is that when you are a person with diabetes you simply cannot do it alone!  Friends and family and other people with diabetes are our greatest asset in staying healthy, staying happy, and running the long run of life with a unique challenge.  You CAN Overcome!
  Whats up next?
Still trying to figure it out, but I'd love to return to Pineland Farms and give a good shot at the 50k there-  I am hopefully ready in the body and mind to set some PR's this summer!
Until next time,
To Health and Happy Adventures!
Brando
  GPS Data on movescount below:

http://www.movescount.com/moves/move59279543