tag:blogger.com,1999:blog-68303393555182797842024-03-13T00:10:02.452-04:00Run Long and ProsperI’ve set up this blog to help keep focus on training & hopefully to correspond with others with similar interests & experiences. *** ed ***edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.comBlogger141125tag:blogger.com,1999:blog-6830339355518279784.post-87562059534852228402014-04-29T10:24:00.000-04:002014-04-29T11:19:52.613-04:00HEAT has arrivedOn Sunday I ran in the <a href="http://ultrasignup.com/register.aspx?did=24000" target="_blank">Backside Trail Marathon</a>. When I signed up, the forecast was for low to mid-70's for the high on race day. Of course, Sunday would turn out to be the warmest (hottest) day of the year so far with temps in the low 80's & humidity higher than normal. A night & day difference from my previous race at McNaughton Park in Illinois earlier this month where the temps were mostly in the 40's and windchills were in the 20's & 30's.<br />
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I could have chose pacing at the Indiana Trail 100 which would have been cooler at night, but felt I really needed to work on my speed (especially after the slow miles at Potawatomi). The course for the Backside Trail Marathon seemed like it would fit that need. It consists mainly of winding bike trails in 2 interconnected city parks within Louisville. When I ran this race in 2012, it had several road sections & was a fast course as far as trail races are concerned. There aren't any big hills in the parks, but there are countless "small" hills (in comparison to the LLTH training course I use). This race would let me see what kind of speed I had, if any.<br />
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I arrived an hour early & my car thermometer already read 60 degrees. I came prepared with a hydration & S-cap plan with hopes that I could finish the race before it reached 80. The 2 loop format helped as you don't always have access to a drop bag in a marathon.<br />
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I started at the back & though there was a timing mat at the start/finish, I believe the gun time was used (according to my watch). Starting at the back I knew I would run my pace & not get caught up with someone else's. With the 1st mile or so in a field or on the road, it would not be difficult to get by anyone.<br />
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Felt good at the start & began to slowly pass other runners. I always feel better to be passing than being passed -- only 2 runners would pass me that I wouldn't pass back this race. The majority of the runners were in the half marathon (1 loop), so the pace was pretty fast & I didn't pass all that many runners either.<br />
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My so-called "speed" seemed to be 10:30 to 11 minutes/mile. This included jogging up the hills. I felt comfortable with the pace, though it was much faster than usual for me. It was exactly what I was looking for from this race.<br />
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This is how to maximize your trail mileage in a limited area -- there might be 2 miles of trails in this maze:<br />
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There were several changes to the course since I ran it a couple years ago. Some road sections were removed & technical trail was added in parts of the park I had not seen before -- I thought it was a major improvement. I went down once on the hard packed dirt trail in a rooty section. The way my elbow is skinned up, you would think I fell on pavement!<br />
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I was able to maintain my "speed" for the 1st half or so. Then I started to get hot. Though I was taking lots of S-caps, my legs kept trying to cramp. At times I would break open the capsules to get faster relief. At about 18 miles, the legs became heavy & my pace dropped off. I couldn't recover, especially with the heat. From there on in, I just tried not to walk the flats. I was covered w/salt at the finish.<br />
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Next up:<br />
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Looking forward to a new & scenic venue in Tennessee next month at the <a href="http://www.rockcreek.com/thunder-rock.rco" target="_blank">Thunder Rock 100</a>. I'm hoping for cool temps, though I'm sure that's not likely to happen with my luck. Based on what I've heard though, course marking in this remote wilderness area will be my biggest concern at this point to point race. With a 30 hr time limit & lots of elevation gain, I'll need everything to go my way.edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-11958633980637306142014-04-25T11:44:00.000-04:002014-04-25T11:46:19.080-04:00Muddy McNutty - 2014 Spring editionIt's been 3 weeks since <a href="http://www.potawatomitrailruns.com/" target="_blank">Potawatomi 100</a> in Pekin, Illinois & I'm just now getting this report out!<br />
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I went into the race with a mission this year. My registration for Massanutten 100 earlier this year was rejected as I didn't have a qualifier. I was surprised with that, but they were correct. With gut & back issues the past few years, I needed to get back on track. I've finished many loops at McNaughton Park, so I felt this was the time & course to get that qualifying race.<br />
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I figured I had to have these in my favor to complete 100 miles:<br />
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<span style="color: red;">Temps</span> - were great:<br />
Nice & cool - mostly 40's. It was blustery (20 mph winds w/40 mph gusts) for the 1st half day.<br />
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<span style="color: red;">Trail conditions</span> - were manageable:<br />
There was a record rainfall (according to the NWS) of 2"+ the day before. No rain on race day (that's the key) so the wind was able to provide some drying. Still muddy in the usual low areas -- hills were ok. The 2 creek crossings each loop were maybe 18" deep at the most -- heavy, soaked socks & shoes always add to the challenge.<br />
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<span style="color: red;">Major physical issues</span> - had none:<br />
I had no back issues -- short downhills are much easier on the back than long downhills. Kept the brace tight. I did have a queasy stomach after the 1st lap or so -- pretty sure it was the Heed, which I avoided subsequent loops. No other gut issues -- special diet & therapy seem to be working.<br />
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my staging area: <br />
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After my mental collapse at Massanutten at 75-80 miles last year, I felt I had gotten over that problem as I've not forgiven myself for that -- however, I had mental issues AGAIN after 80 miles in Pekin. It was very difficult to continue. Had I not dropped to the 100 from the 150 at the start of the race, I would have certainly quit again right then. It was halfway thru the final loop before I "smelled the barn" & knew I could finish.<br />
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a 150 mile finisher Sunday afternoon: <br />
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My lap times showed a progressive & fairly even loss of leg lift & I'm happy with the results (finished 12th out of 56 starters):<br />
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Next up:<br />
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I contemplated pacing at the Indiana Trail 100 this weekend, but finally decided on the <a href="http://ultrasignup.com/register.aspx?did=24000" target="_blank">Backside Trail Marathon</a> -- a race in a Louisville city park. I guess marathons have become my speed works since I can't get myself to the track.<br />
<br />edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-62613427108650113302014-03-19T11:55:00.000-04:002020-01-28T11:22:11.906-05:00Beersheba ! "The toughest trail run in the country" -- that's what it says on the race logo for the <a href="http://www.tpra.net/savagerun.htm" target="_blank">Savage Gulf Marathon</a> in Beersheba, TN where I ran last weekend. Don't think that rings exactly true, though the race is pretty tough for a marathon.<br />
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The race is put on by and for the Tennessee Park Rangers (TPRA). They really bent over backwards to be sure everyone had a safe & fun time. I love new venues & this was no exception.<br />
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From the TPRA race website:<br />
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This was my 7th different trail marathon, but really the only other race I've run that's comparable to this one, as far as trail type, is Massanutten 100. ROCKY! I thought it had more rocky-technical trail per race mile than Massanutten, but it was distinctly different in one way: the trails at this race were very well manicured -- even with the sometimes constant rock piles & boulder fields!<br />
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You could tell the hardcore people who built this trail made a super-human effort to rearrange some of the massive rocks & also bring in some flat rocks & place them amongst all the ones on edge or pointed. Even so, it wasn't very easy jumping from rock to rock all day -- but it made a big difference. <br />
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As for the scenery, I would rate that near the top in comparison to other venues. Plenty of overlooks, very abundant/beautiful waterfalls & lots of neat rock formations. The course did not swing by everything the area had to offer -- it would be nice to come back & take the time to visit them.<br />
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Checking out the accommodations before heading south, it appeared the closest motel was almost an hour drive from the race. Dry weather was forecast so I decided to take advantage of the free camping near the start line. I arrived early so I could take in some sights. This was at the Stone Door overlook:<br />
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I've seen pics where someone is on that thin 15' overhang over a 150' sheer vertical drop (crazy!):
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In the Stone Door (there are 2 people in this photo): <br />
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There's only about a quarter mile of road (paved or gravel) running on the course & that's on the park road & parking lot at the start/finish. I was still chilled by the cool, windy night in my tent so I wore a shirt to the pre-race instructions at the start. As we ran past the cars in the parking lot during the start, I dropped off my shirt at my car. That made me dead last heading onto the trails.<br />
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To me it seems the marathon pace is so much faster than a 50k. I bided my time on the 1st couple miles on the easy, non-technical trails which led to the Stone Door steps & entrance to the rocky gorge below. I knew I would catch up to the tail end of the group as they would still be backed up at those steep & narrow steps by the time I got there -- and they were.<br />
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Photos by Jessica Phillips Photography:<br />
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the leaders:<br />
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The trails were GREAT. I always prefer narrow, technical single track over anything else. No mud or sleet like last week at LBL -- I got the bottom of my shoes wet a few times here. What I wasn't prepared for this race were all the suspension bridges! Some of them were pretty long.<br />
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One of the crossings: <br />
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The 1st bridge was only a few miles into the gorge while everyone was still bunched up. I was a third of the way across the bridge before I knew it. It was going up & down quite a bit, but I held on. Then it started swinging sideways at the same time! I stopped dead in my tracks. This was not a place for someone who gets motion sickness easy & has a fear of heights!<br />
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2 runners were stuck behind me on the bridge when I froze, so when the sideways motion slowed down, I let them squeeze by me. Only when they got off & the bridge stopped moving did I get across -- one down, 7 more crossings to go! I did not (nor did others I suspect) read the sign that said only 2 persons on the bridge at a time. I got better as the day went on as I also made sure I was the only one crossing on each bridge.<br />
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One bridge was made up of strung out aluminum pic boards -- that was nice as it restricted the up & down movement. It reminded me of how ice climbers go across crevasses in glaciers on ladders. I did stop on a few of the bridges to admire the scenery. The crossing over the Collins River with the huge boulders was the highlight of the course to me.<br />
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Surprisingly my back gave me problems at only one location the entire race: the "Stagecoach Rd historic trail" about mile 16. I imagine passengers on a stagecoach on this rough road in the old days got back problems here too! It was a 1.5 mile section all on a steady downhill. By the time I reached the bottom, I was ready to crawl. Luckily there was an aid station right there. I took time for a little rest & recovery & even more surprisingly, I had no ill effects afterwards!<br />
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Despite the marathon PW in terms of the finish time, I thought it was one of my better efforts in the past year. It also had to be one of my most enjoyable races - highly recommended. <br />
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Next up is <a href="http://www.potawatomitrailruns.com/" target="_blank">Potawatomi</a> in Pekin, Illinois in about 2 weeks. I'm attempting 10 loops of the course -- last year I was injured on the 5th loop.edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-40443421636668335822014-03-12T20:10:00.000-04:002014-03-12T20:32:10.411-04:00short again at LBLI came to <a href="http://66.49.143.155/phpnuke/modules.php?name=Content&pa=showpage&pid=2" target="_blank">LBL</a> needing everything to be just right in order to make the cutoff at 36 miles (13'/mile) to be able to continue to a 50 mile finish. However, Mother Nature had other thoughts. <br />
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It started with the sleet & snow on Sunday night the week of the race. I was out shoveling & scraping the ice & snow off the driveway the next day in near zero degree windchill conditions. I did not catch a full fledged cold, but I did come down with some kind of bug -- sneezing, a constant dripping nose & worst of all was the fatigue. For several days I thought the race was not a possibility. However, after lots & lots of bed rest & vitamin C, I felt better by Friday afternoon. The race was on.<br />
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My next hurdle came when I arrived at the race -- the snow had melted at Grand Rivers, but there was sleet & ice everywhere. Despite 50's the day before & above freezing temps overnight, the trails had a thick layer of sleet on them. I needed shoes w/aggressive tread -- I had none.<br />
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The temp was nice & cool & I started the race with a slow controlled pace. After the 1st mile, I looked back & out of nearly 700 runners, there were only 75 or 100 behind me. Starting in this position, I knew there would be backups once we hit the trails & a restrained pace the 1st loop.<br />
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Despite the stop'n'go running with the crowd on the 1st loop, I was ahead of the pace that I set last week during my test run on the course. Near the midway point of the 2nd loop (18 miles), I was at the pace I needed to be to make the cutoff. I could even run a little less than 14 minute miles & still make it -- I felt I could do it.<br />
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But, it was like a switch was thrown & the course instantly deteriorated! Instead of the semi-solid sleet base, it became sleet, mud & mucho water. The water could not drain off the trails as the sides had built up with splashed out sleet. It was hard to believe it could get that deep on a usually well-drained course. <br />
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When the trail conditions changed, my chances of making the cutoff went out the window. I was disappointed, yet I continued enjoying the run with the adverse conditions.<br />
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The temps felt like they rose to the 70's (actually only 50's) & the 3rd loop was mostly run in cold water. Some of the small streams that you could jump over the 1st loop were now 15' wide & you had to be careful of dropoffs when wading thru them. Where the trails were flat, the water just stood in the trails several inches deep. On the hills there was always a steady stream running down the middle of the trail. Splish - splash - what a gas! <br />
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<a href="http://4.bp.blogspot.com/-K6Qaz6G4Ozo/UyDt_KTGMtI/AAAAAAAADks/p1hQTZxJGmg/s1600/2014+lbl+summary.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-K6Qaz6G4Ozo/UyDt_KTGMtI/AAAAAAAADks/p1hQTZxJGmg/s1600/2014+lbl+summary.png" height="320" width="211" /></a><a href="http://3.bp.blogspot.com/-9hk2UPgPlUk/UyDt-gbCJII/AAAAAAAADko/e8ZSEWXdYAs/s1600/2014+lbl+profile.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-9hk2UPgPlUk/UyDt-gbCJII/AAAAAAAADko/e8ZSEWXdYAs/s1600/2014+lbl+profile.png" height="151" width="320" /></a><br />
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next up:<br />
<br />
I have some soreness in the arch of my right foot (where I ran with too much mud in that shoe) -- other than that I feel pretty good. I did not push & extend myself this race so I've decided to go back down to Tennessee for the <a href="http://www.tpra.net/savagerun.htm" target="_blank">Savage Gulf Marathon</a> in what promises to be a most scenic & challenging run. <br />
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<br />edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com3tag:blogger.com,1999:blog-6830339355518279784.post-60483464663161660802014-03-04T11:40:00.000-05:002014-03-04T12:35:37.476-05:00pre-run at LBLAfter the back to back long runs in TN, I thought I'd go down to LBL
& run a lap or two on the course since I'm having concerns about the
50 miler. I was planning on a good rest, then on Thursday or Friday
I'd get the run in. <br />
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<a href="http://4.bp.blogspot.com/-GS2ROrvb9zI/UxX8mSlaTRI/AAAAAAAADjs/Tykf2I2wZa0/s1600/gopro3+.jpg" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
BUT, I got a new toy during the week: a GoPro 3+ Black version camera: <br />
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<a href="http://4.bp.blogspot.com/-GS2ROrvb9zI/UxX8mSlaTRI/AAAAAAAADjs/Tykf2I2wZa0/s1600/gopro3+.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-GS2ROrvb9zI/UxX8mSlaTRI/AAAAAAAADjs/Tykf2I2wZa0/s1600/gopro3+.jpg" height="240" width="320" /></a></div>
At
this years LLTH race, I took my handheld video camera with me on the
1st loop -- it was extremely shaky. That's when I seriously looked into
the GoPro. I'm still playing with it & trying to figure it out --
one thing it says is that battery power is limited in cold weather.
Since the temps were in the teens/low twenties, I decided to wait & head to LBL
on a warmer Saturday. A bit close to the 50 miler next weekend, but I
knew to take it easy.<br />
<br />
It turns out the Western Kentucky Running
Club (WKRC), the people who put on LBL, lets their race day volunteers
make an official run the weekend before the actual race. I thought it
an ideal time to join them so I could try out my new toy AND get in a
confidence builder over the course.<br />
<br />
I believe most of the
volunteers were running 1 loop (23k). I would do 1 loop & if I felt
like it, I would continue on with 2 loops (marathon). For the race
this weekend, if my back doesn't give me problems, I don't think I would
have trouble with finishing 50 miles. The problem is the cutoff at 36
miles, which is at 2:15 pm (a 13' pace). Pacing is critical -- I'm
so worried that I won't make that cutoff that I usually start too fast.<br />
<br />
Course was in great condition -- it was cool & breezy along the lake.<br />
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<br />
Well
I started the run too fast on the road (I do this about every year) --
got caught up talking about the GoPro & whatnot. Even so, I fell increasingly further & further behind the main group of WKRC runners. <br />
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<a href="http://1.bp.blogspot.com/-DzvRdYCmfKw/UxX7dntt1cI/AAAAAAAADjc/cPABt-VJd2E/s1600/lbl+start.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-DzvRdYCmfKw/UxX7dntt1cI/AAAAAAAADjc/cPABt-VJd2E/s1600/lbl+start.jpg" height="180" width="320" /></a></div>
<br />
I
concentrated on my pace -- I wanted to see how long I could maintain
the 13'/mile average. After the quick start I slowed down & by the
end of the loop my average was down to the 13'/mile. Since I felt OK I
continued with the 2nd loop. I averaged around 14'/mile on the 2nd loop
-- I think I could have averaged 13'/mile, but I didn't want to push it
this close to the race. I don't know if I could have made it to 36
miles at that pace, but at least I know now I do have a chance -- it was
good run.<br />
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<a href="http://1.bp.blogspot.com/-pMJ-muW8XYo/UxX9S45KU7I/AAAAAAAADj4/PCgidBexJgA/s1600/2014+LBL+marathon+profile.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-pMJ-muW8XYo/UxX9S45KU7I/AAAAAAAADj4/PCgidBexJgA/s1600/2014+LBL+marathon+profile.png" height="151" width="320" /></a><a href="http://4.bp.blogspot.com/-fTmdB-HHqZw/UxX9StQq_FI/AAAAAAAADj0/4JkmffCA7y0/s1600/2014+LBL+marathon.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-fTmdB-HHqZw/UxX9StQq_FI/AAAAAAAADj0/4JkmffCA7y0/s1600/2014+LBL+marathon.png" height="320" width="210" /></a></div>
<br />
Got
a problem with the GoPro. I'm getting a thumping noise when I'm
running but it goes away when I turn my head to the side. I believe it
has to do with the strapping, but haven't figured it out yet. A bit
disappointed the rechargeable battery only lasted about 110'. I have some more
batteries on order. Here's a 19 sec clip:<br />
<br />
<br />
<a href="https://drive.google.com/file/d/0Byd8JwCSMpVCRDJ1c0RBZVdfUzQ/edit?usp=sharing">https://drive.google.com/file/d/0Byd8JwCSMpVCRDJ1c0RBZVdfUzQ/edit?usp=sharing</a><br />
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<br />edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-11419775797999242882014-03-03T15:49:00.000-05:002014-03-04T11:07:07.093-05:00Thunder Rock pre-runDespite my back problems & level of fitness, I'm signed up for several long races this year. The first one, <a href="http://www.potawatomitrailruns.com/" target="_blank">Potawatomi 150</a> next month (signed up early last yr) appears physically out of reach at this time so I'm looking at dropping down the distance.<br />
<br />
The 2nd one, <a href="http://www.rockcreek.com/thunder-rock.rco" target="_blank">Thunder Rock 100</a> in 2 months is a brand new & very scenic race in Tennessee & I jumped on it at registration opening (filled in 48 hrs) as there aren't very many races like this that are within driving distance of Louisville. Last weekend the Race Director, Randy Whorton, had a pre-run on the first 40+/- miles of the course over a 2 day period. I had never done back to back long runs before as I've always been too tired after the 1st day. But I really wanted to see what I had gotten into plus I could quit after the 1st day if needed.<br />
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There would be a couple other challenges, other than having back to back long runs: 1. the course was basically unmarked & you had to follow an <a href="http://www.everytrail.com/" target="_blank">EVERYTRAIL</a> map that the RD had posted. I did not have the recommended EVERYTRAIL app to use while on the trail, but I did try to memorize what I could by following a GPS track on Google Earth. It appeared most trails would have trail blazes, however the old forest roads looked troublesome. 2. With several thousand feet of elevation, it would be tough.<br />
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Day 1:<br />
<br />
I knew it was going to be a long day in the 1st mile of the run. About a dozen or so of us runners began on a wide gravelly trail on a slight downhill grade. Trying to keep up with the group I still fell behind -- problem was they were running an 8:30 pace. I was expecting a more leisurely pace. Just before entering single track at 2 miles, I could see over a 1/4 mile ahead & they weren't in sight!<br />
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I ran alone, did alot of walking & did some wandering. The 1st trails had old blazes on the trees, but they were few & far between. Some intersections were a big guess & I ended up having to run down several trails/roads to try to determine which way to go. One place in particular was bad & if it hadn't been for someone placing sticks in the road for a makeshift directional arrow pointing off the road, I would have never found my way! It turns out one runner didn't see those sticks, got lost & had to be tracked down. <br />
<br />
Day 2:<br />
<br />
The RD had a different plan the 2nd day since there were several others who had trouble the 1st day. This day would have more turns & some totally unmarked trails so he would be running sweep.<br />
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Surprisingly, I felt OK the 2nd morning as I slept long & well (pretty tired!). My back (w/brace) would not be an issue either day. The biggest challenge I could foresee this day was not getting lost!<br />
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bringing up the rear again: </div>
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<a href="http://4.bp.blogspot.com/-dpbexxsksPQ/UxT4Kpqw6CI/AAAAAAAADiM/nSi0DAKQPQ0/s1600/RC+road+section.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-dpbexxsksPQ/UxT4Kpqw6CI/AAAAAAAADiM/nSi0DAKQPQ0/s1600/RC+road+section.png" height="180" width="320" /></a></div>
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<br />
The 1st day was scenic, but this day took the cake. If you like running with the view & sound of water rushing by for miles, this is the race for you. Lots of whitewater rapids too. One view from about 250 feet straight above a creek was one of those WOW moments. The trail was so narrow here too & since I have a fear of heights, I had to lean up against the hill on the other side thru this section.<br />
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This is a video of the runs: <a href="https://www.youtube.com/watch?v=3o5VVIowQ0k">https://www.youtube.com/watch?v=3o5VVIowQ0k</a><br />
<br />
Again I was running behind the group this day (with the RD running sweep a few minutes behind me this time taking pics & video) but a couple times I would catch the group when they didn't know which way to go & had stopped to wait for the RD. At one intersection I stopped & waited for the RD because I heard the group ahead up on a hillside where they shouldn't have been. Turns out they did go the wrong way -- the RD ran after them. I didn't go so I inherited the lead . . . until I got off course!<br />
<br />
One of the new directions (RD changed them from the posted course) I heard just before we started was: after about a couple miles after the right turn at the 1st intersection on the gravel road, turn left at the orange gate. Well, I did that. Turns out there was ANOTHER orange gate (the correct one) just a little further down! No trail blazes this end of the course, so I was on my own. After a half mile & down a 300' hill, the forest road became increasingly overgrown & difficult to traverse. I had also passed a "50/50 guess" intersection down the hill -- should I have turned? Well, I decided to turn around & go all the way back to the orange gate. <br />
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Luckily, the RD (who had ran down the off course group earlier) was passing by on the gravel road! So I was able to run to the finish with the RD. When I got home & checked my GPS with the final miles WITH the RD, we did NOT run on the course we were directed to! Wo!<br />
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<a href="http://1.bp.blogspot.com/-AnWSu4GtPdI/UxT36PrOnhI/AAAAAAAADiE/C-1NaZkqWeo/s1600/RC+van+trip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-AnWSu4GtPdI/UxT36PrOnhI/AAAAAAAADiE/C-1NaZkqWeo/s1600/RC+van+trip.png" height="180" width="320" /></a></div>
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Oh yes, I get motion sickness easily & on the very hilly/curvy van trips to the start & finish on these point to point runs, I got sick! We even had to stop once for me to recover . . .edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-19499478749659264242014-02-16T19:16:00.001-05:002014-02-16T19:16:56.535-05:00a memorable day<span style="font-size: large;">Last weekend I finished my 9th Louisville's Lovin' The Hills 50k (<a href="http://llth50.blogspot.com/2014/02/2014-llth-results-race-recap.html?m=0" target="_blank">LLTH</a>). It has to have been the most fun time I've had on the same trails that are my regular training grounds. The ice covered trees & snowy hills were AWESOME! Some races may advertise of their most scenic courses, but this was the best one I've ever run.</span><br />
<span style="font-size: large;"> </span><br />
<span style="font-size: large;">All photos on the blog today courtesy of Terry Fletcher w/SPORTZbizz:</span><br />
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<span style="font-size: large;"></span><a href="http://3.bp.blogspot.com/-VQr7F3OYYNw/UwFA0-OcnlI/AAAAAAAADhM/_QtAUIx8Qfo/s1600/dsc_2573.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-VQr7F3OYYNw/UwFA0-OcnlI/AAAAAAAADhM/_QtAUIx8Qfo/s1600/dsc_2573.jpg" height="214" width="320" /></a></div>
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<a href="http://2.bp.blogspot.com/-dbmcL0vIZQM/UwFAqLL8luI/AAAAAAAADhA/dkyKyAUU2Hw/s1600/dsc_2719.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-dbmcL0vIZQM/UwFAqLL8luI/AAAAAAAADhA/dkyKyAUU2Hw/s1600/dsc_2719.jpg" height="320" width="214" /></a></div>
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<span style="font-size: large;">Race blog recap <a href="http://llth50.blogspot.com/2014/02/2014-llth-results-race-recap.html?m=0" target="_blank">here</a>. More pics <a href="http://shawnsnapp.com/llth-2014/" target="_blank">here</a> & <a href="http://sportzbizz.exposuremanager.com/g/lovin_the_hills" target="_blank">here</a>.</span><br />
<span style="font-size: large;"><br />I also love narrow single track -- most of the course on the Siltstone Trail (about 13 miles) was only as wide as my shoe turned sideways -- I checked! Runners avoided the unpacked snow & kept true to the skinny path or risked discovering the hidden edge/dropoff of the already narrow trail below. </span><br />
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<span style="font-size: large;">Ryan & Russ w/ice beards: </span><br />
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<span style="font-size: large;"><a href="http://2.bp.blogspot.com/-1JxV46a4YQQ/UwFA1lo4iuI/AAAAAAAADhQ/jWb6_XPmr0c/s1600/dsc_4887.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-1JxV46a4YQQ/UwFA1lo4iuI/AAAAAAAADhQ/jWb6_XPmr0c/s1600/dsc_4887.jpg" height="320" width="212" /></a></span></div>
<span style="font-size: large;"> <a href="http://1.bp.blogspot.com/-LFtOS0BbBLE/UwFA9Xw5UNI/AAAAAAAADhg/f5Ka5V5SAdg/s1600/dsc_5243.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-LFtOS0BbBLE/UwFA9Xw5UNI/AAAAAAAADhg/f5Ka5V5SAdg/s1600/dsc_5243.jpg" height="320" width="212" /></a></span><br />
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<span style="font-size: large;">It was my slowest time for LLTH, but I knew that would occur going in. Marking & then re-marking (because of the ice storm) on the snowy, obstacle-ridden course completely wore me out. Also, I just can't hike up & down these hills during the week of any race & expect a good time. But time was <u>not</u> a concern this day-- I was out to have a memorable run -- and I succeeded!</span><br />
<a href="http://1.bp.blogspot.com/-hc58kNL4Hk0/UwFHfT_2l0I/AAAAAAAADhs/zZCMo_cNXGk/s1600/2014+LLTH+profile.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-hc58kNL4Hk0/UwFHfT_2l0I/AAAAAAAADhs/zZCMo_cNXGk/s1600/2014+LLTH+profile.png" height="147" width="320" /></a><a href="http://1.bp.blogspot.com/-hc58kNL4Hk0/UwFHfT_2l0I/AAAAAAAADhs/zZCMo_cNXGk/s1600/2014+LLTH+profile.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-size: large;"><br /><a href="http://2.bp.blogspot.com/-aYdFqJptnCU/UwFHfcMAvTI/AAAAAAAADhw/IQgC6kZ9_Zs/s1600/2014+garmin+summary.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-aYdFqJptnCU/UwFHfcMAvTI/AAAAAAAADhw/IQgC6kZ9_Zs/s1600/2014+garmin+summary.png" height="320" width="211" /></a><a href="http://1.bp.blogspot.com/-hc58kNL4Hk0/UwFHfT_2l0I/AAAAAAAADhs/zZCMo_cNXGk/s1600/2014+LLTH+profile.png" style="margin-left: 1em; margin-right: 1em;"></a></span><br /><span style="font-size: large;"><br />I took a hand held video camera with me on the 1st 6m loop. This camera was NOT meant to be used while on the run like a GoPro. Also, looking at the short & shaky results after the race, it was obvious I didn't always know when the camera was on or off! In very small letters on the screen it signals red for pause/stop, green for on -- not easy to see when running. Anyway, here is a short shaky segment -- trying to keep from tripping while avoiding icy branches & trees from knocking the camera from my hands: </span><span style="font-size: large;"><a href="https://drive.google.com/file/d/0Byd8JwCSMpVCcUI0X0lVSTlMem8/edit?usp=sharing" target="_blank">video</a> The video is in High Definition (HD) although the default on Google Drive is 480p.<br /><br />Next race is <a href="http://66.49.143.155/phpnuke/modules.php?name=Content&pa=showpage&pid=2" target="_blank">LBL</a> 50M in 3 weeks. Such a contrast between LLTH & LBL! I'll need to avg 13 min/mile for the 1st 36 miles in order to be able to continue with the 4th lap. Based on my recent efforts, that pace will be an extraordinary task! My back seemed to tolerate the much slower pace better at LLTH last weekend too.</span><br />
<br />
<span style="font-size: large;">Last year I had one of my worst efforts ever at LBL & I still don't know exactly what happened. Maybe I need to put in a speed work or two before then? Will see . . . .<br /><br /></span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-85082921852369174512014-02-03T23:05:00.000-05:002014-02-03T23:09:52.640-05:00still runningLast weekend I travelled down to Huntsville, AL for my 4th <a href="http://www.huntsvilletrackclub.org/HTC_Races/MM11/index.html" target="_blank">Mountain Mist 50k</a>. Last year I set a satisfying PB for the course, but based on my recent races, I knew I wasn't going to be anywhere close to that -- if I finished at all.<br />
<br />
The RD altered the course this year to try to minimize the congestion that always occurs very early in the race when 300 - 400 runners are funneled down the 1st big hill that's on single track. The 1st 2 years I ran this I used a quick early pace to avoid the heaviest traffic but ended up running a forced pace afterwards just to keep from getting run over! This year the course was re-routed so that a couple miles of fairly flat road/trail were shifted to just after the start to help spread out the field.<br />
<br />
Well, the field had indeed spread out after 3 miles, but a new problem arose. As soon as everyone headed down the 1st hill of years past, everyone came to a standstill. Why? Because Alabama has had its' share of cold weather -- one of the streams crossing the trail had turned into ice. It took almost 4 minutes to go inch by inch just to get to the ice. Had I known I would be standing around that long, I would've ran the 1st 3 miles alot slower (the line behind me was not near as long as the one in front). One fellow couldn't wait & took a butt slide down the steep hillside to bypass everyone.<br />
<br />
The course was the driest I've seen it, so other than the ice crossings, the course was fast. Surprisingly though, this year the winning time was 27 minutes slower than last year when a record was set in the mud. Besides the course alteration at the start, there was one other change at mile 24 -- the course felt longer but my Garmin said it was about the same. This years' winner, Scott Breeden, had won Louisville's Lovin' the Hills 50k in record fashion in 2013 after finishing 2nd at Mountain Mist a few weeks earlier.<br />
<br />
2014: 2013: <br />
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<a href="https://2.bp.blogspot.com/-EQj-xN1MOHE/UvBYasf_hWI/AAAAAAAADYw/MKMHCIfzYTg/s1600/2014+mountain+mist.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-EQj-xN1MOHE/UvBYasf_hWI/AAAAAAAADYw/MKMHCIfzYTg/s1600/2014+mountain+mist.png" height="320" width="212" /></a> <a href="http://2.bp.blogspot.com/-zpSvsv4a7VU/UvBl8XbjqqI/AAAAAAAADZM/eROqeHRzBYY/s1600/2013+mountain+mist+summary.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-zpSvsv4a7VU/UvBl8XbjqqI/AAAAAAAADZM/eROqeHRzBYY/s1600/2013+mountain+mist+summary.png" height="320" width="212" /></a><br />
<br />
The 1st half of the course is the fastest & least technical. I always use the 17 mile aid station as the halfway point of this race timewise. Last year I averaged 12 min/mile to this point. This year it was 13 min/mile -- it was slower, but felt good & was really enjoying myself. I had used the same race prep (diet & belt tightening) as before at Tecumseh & up to that point it was working great. However, the long rocky technical downhills at miles 19 & 27 were tough. The large step downs on the boulders about did me in. Most runners jump down them, but for me it was an awkward ballet with the stiff back brace.<br />
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After the last tortuous downhill, it was a struggle to continue. I was hurting and had no energy. There was Powerade at all the aid stations but it was watered down quite a bit -- I missed my sweet Gatorade. I ate some pb&j quarters & potato chips - my favorites, but apparently I did not eat near enough. After I dragged myself across the finish line, I headed straight for the hot pizza. They have pizza delivered regularly & it's kept in ovens til needed -- it's great! What Christmas turkey I was able to burn off during the race, I gained back & more with pizza (I think I ate a whole pizza!). I believe I've found the limit to the special pre-race diet I'm using & need to make some adjustments (eat more) for longer races. <br />
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Next up on Saturday is <a href="http://llth50.blogspot.com/" target="_blank">Louisville's Lovin' the Hills 50k</a>. This race is about as local as it gets -- I can see the course from my front porch. Earlier today I flagged the 1st leg for the race, about 6 miles. I had planned on more but wasn't expecting the 5" of snow last night. Felt like I needed snowshoes in the deeper areas. Looking ahead at the forecast for the rest of the week, it doesn't look like the snow will be going away anytime soon. If anything, any melting will freeze over & the course will be solid ice! Looking forward to the challenge.<br />
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<span style="font-size: large;">After quickly encountering disabling back pain at the Otter Creek Marathon, I did a couple things differently for the re-scheduled <a href="http://www.dinoseries.com/tecumseh-trail-marathon/" target="_blank">Tecumseh Marathon</a>:<br /><br />First thing was to tighten up the back brace as tight as I could make it -- I was stiff as a board! Since I've learned from experience that this causes digestive issues & unexpected pit stops, I made sure I had NO food in my system other than a couple gels & gatorade at the start (no breakfast either). This was no simple task as it required a special diet 2 days before the race . . . . eating food that I knew would pass thru my digestive system for sure before the start of the race. This makes it tough the day before the race with only liquids that have no solids. I don't know if I would have enough energy reserves if I tried this for an ultra.<br /><br />Second thing was to use a measured pace (much slower than at Otter Creek) the first couple miles. It was tempting to open it up as the 1st mile was on gravel road & mostly downhill. I settled in towards the back, but when we approached a wide flooded stream crossing the road, there was a major backup. I think there were some rocks you could use to jump across, but with what seemed like 30 or 40 people standing around, I wasn't going to wait. The water was about thigh deep & I passed a bunch of faster paced runners I had not planned on passing. Best part of this move though was when I reached the "squeeze down" to single track right afterwards, there wasn't any backup. It was single file running the next mile and luckily it was not at a forced pace.<br /><br />Because of these changes, I believe I was able to finish this marathon (this time). </span><br />
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<span style="font-size: large;"><br />new course:<br /><br />This year the RD used an alternate course using an out'n'back section around the lake with 3 laps of a 6 mile loop. Although more than half of it was on frozen gravel roads, I thought this a much better design than the previous alternate course that was an out'n'back starting at the finish line. With that pure out'n'back, you had to pass everyone running in the other direction at some point in the race. When that was done in 2010 in the snow, it made it difficult to get by everyone on the single track. <br /><br />The reason for the move off the Tecumseh Trail was because of all the snow, ice & mud. Less than half of the alternate course was on actual trail. The trails took a real beating with the repeated loops in the mud. Some of the trail was on the old course but was so wallowed out I could hardly recognize it. Most of the mud was the "splashy" type and small parts of the trail were under water (much like at the Otter Creek Marathon that was in the rain). There was only one hill that was encountered on each lap. Had it been a hilly course with that mud, it would have been tough. </span><br />
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<span style="font-size: large;"><br />I ran into alot fewer people that I knew this year since the field was practically cut in half. I can remember: Bob S., Terry F., Mike F., Russ G., Brian H. and Cassie R. I recognized several others, but didn't get a word in with them. At one point in the race I told Bob S. (who I seem to meet at every Indiana race either running or volunteering) that this was my LAST race! My back was giving me fits at the time as I had just run down the one hill on the loop (downhills are the worst on my back). I even told him my thanks & good-byes . . . this after 10 years since our first encounter at OPSF!<br /><br />Well, I've got a short memory and 2 days later, with my back having recovered somewhat, I went & signed up for a bunch of races!!! Duh. With entry limits nowadays, a decision has to made early. All I can say is I'll take them one at a time -- if I don't make it to the race(s), I'll know I donated my entry fee to a good cause. <br /><br />This year I was going to make a big donation to the Jefferson Memorial Forest as I have done in the past, but since they keep closing miles & miles of scenic single track trail for no good reason, I've decided against it. It was an easy decision for me.</span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com8tag:blogger.com,1999:blog-6830339355518279784.post-60685241255770979762014-01-09T23:34:00.000-05:002014-01-09T23:48:57.539-05:00couch potato<span style="font-size: large;">I've been spending alot of time off my feet lately & feeding my face seemingly nonstop (gained 10 pounds in 2 weeks) -- haven't gotten out of the holiday habit yet. I've justified it by saying to myself: I'm resting my back. It's been almost 3 weeks since the Otter Creek Marathon. It would've been my only marathon finish of 2013, but I ended up with my first ever marathon DNF -- my back shut me down, even with the brace. Not sure what brought the pain on so fast other than my pace was a little quicker at the start than at the ultras I'd been running (I'm not going to do that again). It didn't help that I fell awkwardly on my left hip early in the race. I'm also beginning to think that the posture therapy I go thru for my gut problem is messing with the back -- if it's not one thing, it's another!<br /><br />Got word today from the Massanutten lottery people that I did not meet the qualifications for the race in May this year. After my mental shutdown there last year, in what would've been my best ever finish, I was hoping to redeem myself this year. The way my back is now, I guess it's best that I didn't get to sign up. Things are going to have to get much better just to get in a qualifying race for 2015.<br /><br />Still going to try the re-scheduled Tecumseh Marathon Saturday after this holiday rest break. It's been ages ago the last time my goal was to just finish a marathon. I'm hoping to have more fun than pain this time . . .</span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-68241617351496239142013-12-05T17:43:00.000-05:002013-12-05T17:43:50.764-05:004 races - too ambitiousNeedless to say, I've been quite negligent on the blog scene these past couple months or so. Guess I'm just getting "lazier", but it's also my "fatigued" feeling (mentally & physically) lately. Of course I have no one to blame for this except myself . . . <br /><br />At Massanutten in late Spring, I felt better physically than I ever had the previous 2 years when I was plagued with unpredictable abdominal pain. After Massanutten, & with my new posture therapy, it was great to know I could run so far without the fear of that pain! With that in mind, I made ambitious plans for the rest of the year . . .<br /><br />However, I acquired a new pain in my back to replace those abdominal problems! I thought it was temporary, but it's only gotten worse. My running has been on a downward spiral since. My back doesn't present a problem when I'm doing chores around the house -- only running & heavy lifting (which I avoid). Unless I wear my brace (girdle) when running, my backbone can slip out of place. When that happens, running & sometimes just walking are out of the question. The brace is quite restrictive & also helps me endure back pain (it doesn't stop the pain). I also learned that <i><b>the brace itself can cause abdominal issues</b></i>! Wearing the brace too tight causes "unscheduled pitstops". Wearing the brace too loose just makes it useless.<br /><br /><br />Results of that ambitious plan I made up back in May:<br /><br />Jun 1 Music City Ultra 50k -- in prep for Mohican, finished in the heat in 8:08<br />Jun 15 Mohican 100m -- DNF w/major back problems at mile 73, took month off from running<br />Sep 6 Hallucination 100m - DNF - back problems from the very start<br /><br />all w/back brace:<br />Sep 28 Not Yo Momma's 100k - used brace for the 1st time, finished in 21:38 (18:35 in 2012)<br />Oct 12 Cumberland Trail 50k - finished in 7:34 (7:05 in 2012)<br />Oct 19 Big Backyard Ultra - new venue, novelty race, completed 29 miles in 7 laps(hours)<br />Oct 27 Stone Steps 50k - finished in 6:59<br />Nov 9 Georgia Sky to Summit 50k - new venue, finished in 8:18<br />Nov 23 Duncan Ridge 50k - finished in 9:26 (8:35 in 2012)<br />Dec 7 Tecumseh Marathon<br />Dec 21 Otter Creek Marathon<br /><br />I'm too lazy to post a full race report for the past 4 races, so I'll just post somewhat shortened versions of each:<br /><br /><a href="http://laz.btsgifts.com/" target="_blank">Big Backyard Ultra</a>:<br /><br />GREAT company -- got to meet & share stories with some top runners from across the country!<br /><br />I learned that unlike the past, I need at least 2 weeks to recover from an ultra. I had squeezed this in between 2 other ultras that were 2 weeks apart as I was curious about this race -- I won't do that again.<br /><br />Had a worse night of sleep than usual: Early in the night, BIG (Laz' dog) was barking incessantly (every 2 to 3 seconds) for hours (unbelievable) -- I wasn't the only one that dealt with that; the wind shifted about 4 a.m. and the smoke from the smoldering race campfire went directly (in)to my tent (what luck)! The wind finally shifted again 30 minutes later, but it was too late then.<br /><br />A quote about the course: "while not easy, is not particularly difficult" -- I agree. Completing the 4.167 mile lap in 1 hour is not that difficult. There were many strategies abound. Mine was to complete each lap in 58 to 59 minutes & have just enough time to go to my drop bag for drink & nourishment with maybe 15-30 seconds of sit (rest) time. This worked well for 1 lap! Apparently due to my girdle/back brace too tight, I had to sprint to the port-o-let at the end of the 2nd lap (no defecating allowed in Laz' backyard course) & barely made it back in time for the start of the 3rd lap (disqualified if you're not at the start). I was out of breath, didn't get any rest & never really recovered from that. It seemed the strategy for most was to finish each lap in 50 to 55 minutes (mostly because it was so easy for them to do so) & have 5 to 10 minutes rest.<br /><br /><br /><a href="http://www.stonesteps50k.com/" target="_blank">Stone Steps 50k</a> :<br /><br />I scheduled this race as my Brother was visiting from Virginia during this time & it would be a good opportunity to introduce him to my sport! We had a GREAT time together.<br /><br />Fall colors were not prominent as in some previous years, but Mt Airy Forest in Cincinnati is still a nice place to run.<br /><br />I completely forgot my salt pills this race. I had my salt pill holder in my pocket but forgot to reload it after my last race. I even forgot to take any salt during the race! I can hardly believe I made it all the way to mile 24 before my right leg started to cramp. A few minutes later & about 100 yards before the aid station, my leg completely locked up (very painful!). Each time the muscles released themselves, I took a step & the leg would lock up again! Several runners passed me & no one had any salt . . . so I resorted to licking my arm! It was as salty as opening up a S-CAP & pouring in on my tongue. This worked & I was soon able to walk & load up on pretzels at the aid station.<br /><br /><a href="http://www.runbumtours.com/#!georgia-sky-to-summit/c1log" target="_blank">Georgia Sky to Summit 50k</a> :<br /><br />I wanted to do this race on the GA/NC border as I love new venues & the website promised "the 50k course is the most scenic on the east coast". I doubt it was THE most scenic, but I wasn't disappointed. Although I didn't see all the scenic views & waterfalls advertised, I was most impressed by Holcomb Falls:<br />
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<br />It was hazy the 1st summit of the mountain. The 2nd time up it had cleared up & the view was great! <br /><br />The RD said if you like "inclines" you'll like this race. My idea of an incline is a "tweener" -- a hill where you can't decide 'tween running it or hiking it. This course seemed full of these -- even on the 2000' climbs up the mountain. <br /><br />Had a hard time at the start. It was like I had a "burnt out" feeling, like I'd overdone it the past month or so -- too many races -- this was not good. Within a half mile, I looked & there were only 10 people behind me. The next couple miles was mostly a hike up the mountain, so I settled in -- repeating to myself I was here to enjoy myself! I started talking with some of the other runners -- I felt better mentally after that, but physically, I felt I needed an "unscheduled pitstop". <br /><br />After relieving myself, I also loosened my girdle a tad & felt 100% better. I passed at least a dozen runners in the next few miles. The only people I had passed previously were ones who had fallen or were injured. Leaves were unusually deep in places & hid all the hazards - I lost 2 toenails. Other than a quarter mile section on the 2nd descent that was very steep & technical, the hills weren't as steep or as technical as other races I've run in the Appalachians. Still, over 7000' of elevation gain.<br /><br />Late in the race you had to run on some freshly re-graded gravel roads. Some had just had new rock put on them. This was the least favorite part of the race for me. My feet had been wet since the water crossings early in the race and were very tender by the time I reached the gravel. It was like I was walking barefooted. It was here I aggravated the previous injury to the joint in my left foot where I had jammed the toe back into my foot. It hurt enough that I could only walk these runable sections & even then I had to carefully guide each step into the smoothest area.<br /><br /><a href="http://www.duncanridgetrail50k.com/" target="_blank">Duncan Ridge 50k</a> :<br /><br />This was one of my better races last year & thought I would return as I also had alot of fun. There were some nice scenic views all along the course, but this year almost all of the race was in the clouds (fog). Total elevation gain (10,000') is the most for any 50k race I run all year.<br /><br />With the way I felt about burnout at my last race, I had 2nd thoughts about running this race that I had signed up for several months ago. Plus, it was also going to be a 6 hour drive in the rain & the forecast was rain for the race. Well, I decided to go anyway & take a slow & cautious 7 hours for the drive. I was also slow in the race (not by choice) & tried to enjoy it the best I could. It was drizzly, foggy & cool (low 30's) at the start.<br /><br />My Garmin 310 started on all zeroes but when I checked it in the 1st mile, I was getting all sorts of mixed up numbers (moisture problem?). However, I didn't need my watch to tell me that I was starting very slow, just like at my last race. About a quarter mile of the course was changed from last year (faster) as we ran in the park a little longer -- this helped the backup that occurred last year.<br /><br />I restarted my Garmin at the 1st aid station & it surprisingly picked up GPS fairly quick at the base of a mountain & worked fine the rest of the day. Based on the time of day, I was running 1 to 2 minutes slower per mile than last year to this point. Within a few miles of the 16 mile turnaround on this out'n'back course, it looked to be a possibility I wouldn't make the cutoff of 4:45. The only time (so far) that I worry about cutoffs is when I get lost or in 100 mile races. With 10 hours the official time limit, this cutoff was reasonable & I could live with that. I wasn't worried if I didn't make it -- I was feeling pretty rough then. Well, I made it out of the aid station in 4:35 and on the way back I had a couple "unscheduled pit stops". Once again, I felt much, much better afterwards. I finished 50 minutes slower than last year even though I did run the last 10 miles faster than my 1st 10 miles this year.<br /><br /><br />Next up: <a href="http://www.dinoseries.com/tecumseh-trail-marathon/" target="_blank">Tecumseh Marathon</a><br /><br />I've been resting since my races in Georgia, but feel unprepared for the Tecumseh challenge this year. I've run only ultras all year & with it being a marathon, the pace is naturally faster . . . yet my recent running indicates I'm heading in the other direction! Going to experiment more with my pre-race diet (just Gatorade now?). Weather will be a factor for me this race (being able to drive to the race in icy conditions). My anti-lock brakes were the only thing which kept me from the ditch the last time there were bad driving conditions at the event -- hope the forecast changes . . .<br /><br /><br />edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com3tag:blogger.com,1999:blog-6830339355518279784.post-5895663733140516052013-10-15T20:58:00.000-04:002013-10-15T21:24:15.198-04:00Cumberland Trail<br />
<span style="font-size: large;">First of all, if you're an ultra runner, this may be good for a laugh or
two (found this link on the <a href="http://listserv.dartmouth.edu/scripts/wa.exe?A0=ULTRA" target="_blank">Ultralist</a>):
<a href="http://whatisultra.tumblr.com/">http://whatisultra.tumblr.com/</a> I like "YOUR FIRST 100 MILER". </span><br />
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<span style="font-size: large;">Went down to Caryville, TN, last Saturday for the <a href="http://www.cumberlandtrailraces.com/HOME.html" target="_blank">Cumberland Trail 50k</a>. I really loved the trail & scenery last year & I also had one of my better races. I would have to deal with 2 handicaps this year though: the back brace for my still aching back; and the 5 to 10 degree warmer (hotter) temps.</span><br />
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<span style="font-size: large;">At 55 degrees at the start, I didn't think I would have a problem, but with the early 2000 foot climb with my "deluxe heater belt" in place and warm headlamp (1st hour in the dark), I was sweating like crazy! It felt like the afternoon high of 81 had already arrived (only 71 last year). Like Not Yo Momma's race last time out, I was caked with salt at the finish.</span><br />
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<span style="font-size: large;">The trees weren't nearly as colorful as last year, but still a beautiful area to run in. The leaves were just starting to turn & most leaves were still on the trees -- the trail had some leaves on it, but generally it was fairly clear. With fewer leaves, it seemed as though the trail was much more technical this time, but less dangerous as you could see most all the hazards. Anyway, I just couldn't run the same pace as I did last year (finished almost exactly 30 minutes slower). Also going down technical, steep grades was very tough on my back -- on a one mile section <u>down</u> the mountain it took 20:25 to gingerly climb down.</span><br />
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<span style="font-size: large;">Next up on my ambitious Fall schedule is the <a href="http://laz.btsgifts.com/" target="_blank">Big Backyard Ultra</a> in Bell Buckle, TN, next Saturday. This is the infamous "last runner standing" race -- a guaranteed DNF for everyone but the winner. This is from the UR magazine:</span><br />
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<br />edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com4tag:blogger.com,1999:blog-6830339355518279784.post-76583716680934549002013-10-11T13:01:00.000-04:002013-10-11T13:01:03.529-04:00"BACK" again<span style="font-size: large;">A couple races since my last report:<br /><br /><span style="color: #0b5394;"><a href="http://www.runwoodstock.com/" target="_blank">Hallucination 100</a> (Sept 6) at Woodstock - another DNF:</span></span><br />
<span style="font-size: large;"><span style="color: #0b5394;"><br /></span>After recovering from the disabling back pain at Mohican, my summer training went very well. It was a cooler than normal Summer, with a very cool 1st half of August. I had several good runs over 25 miles (no back pain). I felt like in the best shape ever this time of year since I normally run very little during the summer. No signs of back pain . . . until 2 days before the race!! Actually it was just tightness & it's the feeling I get when my back is about to go out. I have no idea what I did to bring it on . . . .<br /><br />In the very 1st mile, I realized that I was not going to finish the race. Pretty depressing since I thought there was a possibility I could PR the distance based on my training runs. The course is the flattest that I run on all year & if one wanted to run their best time, this was the course to do it on. <br /><br />The back pain progressed slowly until eventually my back gave out altogether a few miles from the end of the 2nd lap (of 6 laps). From there I walked it (staggered) in.<br /><br />Best part of the event was seeing all the local runners who also made the trip. Cynthia Heady, RD for Louisville's Lovin' The Hills (LLTH) was leading the women's race until having stomach issues.</span><br />
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<span style="font-size: large;"><span style="color: #3d85c6;">getting ready for <a href="http://www.50sforyomomma.com/not-yo-momma-s-100" target="_blank">Not Yo Momma's</a>:</span></span><br />
<a href="http://4.bp.blogspot.com/-uwzUYVJ5zac/Ulggy3jRBRI/AAAAAAAADXI/DB9BQwTJy5k/s1600/not+yo+momma+profile+2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-size: large;"><span style="color: #3d85c6;"><br /></span>Last year this race was the only long race that I didn't have any gut issues. I realize now what I did -- it was a cool night camping & I remember curling up on my LEFT side on a slight hill. If I had only realized it then that this would prevent the pain, it would have saved me a lot of trouble.<br /><br />So this year, with my gut issues under control (knock on wood) and no back pain after Mohican, I signed up for this race & many others this summer for a very ambitious fall/winter schedule. The last time I set up such a schedule, I caught the swine flu & that destroyed me for several months. This time, my fickle back has thrown a wrench into my plans.<br /><br />With back pain my no. 1 concern this year, I made several changes since the DNF at the <a href="http://www.runwoodstock.com/" target="_blank">Hallucination 100</a>: Increased my fish oil supplements; started back on glucosamine chondroitin; and started training with a back brace. I was going to start a series of pilates sessions, but after the 1st class, I realized I did not have the coordination & dedication to keep at for the time I needed to. What would probably help the most is to lose 20 pounds -- but that's much easier said than done. I even seriously thought about seeing a chiropractor, though I'm still a little fearful of that yet.<br /><br />During that good spell over the Summer, I signed up for the 100 mile version of the races at <a href="http://www.50sforyomomma.com/not-yo-momma-s-100" target="_blank">Not Yo Momma's</a> . Since my back was acting up the night before the race, I switched to the 100k on race morning. First time I've ever worn a back brace in a race & for an extended period. Advantages of the brace:<br /><br />Sucks in my gut like a girdle -- keeps it from overhanging & there's less strain to keep upright.<br />Holds in heat at the back & fits firmly (does not move causing raw areas).<br />So far has kept my back from going out (does not stop all the pain though).<br /><br />Disadvantages:<br />Bulky & weighs in at 2 pounds -- more when wet w/sweat. The weight is very noticeable.<br />Makes it feel like it's 10-15 degrees warmer during the race than it actually is. Most definitely makes me sweat even more.<br />Had to modify it by adding bubble wrap to provide more lumbar support -- haven't found a solution to keep it exactly where it needs to be & it slips alot.</span><br />
<span style="font-size: large;">May interfere with digestion.<br /><br /><br /><span style="color: #0b5394;"><a href="http://www.50sforyomomma.com/not-yo-momma-s-100" target="_blank">Not Yo Momma's 100</a> (9-28) - close to DNF:</span><br /><br />The race went very well for the 1st 3 laps (16 miles each) - the back brace did its job. It got hot & I sweat so much the brace almost turned all white w/salt! However, I made a critical error. For some reason, I completely forgot to take my Ensure -- I think when I changed from the 100m to 100k at the last second, I just didn't use any nutrition plan as I hadn't planned on running the 100k. Anyway, I get sick of just gels after 50 miles & that's just what happened. I don't know if the brace restricting my gut had anything to do with it, but at 52 miles, I got very sick. I sat down for 2 hours & took off the brace -- with the 32 hour time limit, I had time to spare. Finally, after heaving up everything (I think I emptied my small intestine), I was able to limp in the last 12 miles.</span><br />
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<span style="font-size: large;">At 50 miles, I was on pace to finish in less than 18 hours (last year was 18:45), but I'm happy just to have finished. This course is an exact opposite of the <a href="http://www.runwoodstock.com/" target="_blank">Hallucination 100</a> with its' profile. I believe this course is as difficult as, or more difficult than Massanutten & that's saying alot. Not rocky technical, but the very steep hills are relentless & incomparable to any others I've encountered. There are only a few technical areas on the well groomed trail -- however I did manage to bust the nail on my big toe and that's just another added pain to deal with now.<br /><br /><span style="color: #0b5394;">Next up</span>:<br /><br />My ambitious schedule continues. I have 3 races in the next 16 days! Starts with the <a href="http://www.cumberlandtrailraces.com/HOME.html" target="_blank">Cumberland Trail 50k</a> tomorrow morning . . .<br /><br /></span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-75919119530034091092013-08-10T20:01:00.000-04:002013-08-10T20:01:14.433-04:00caught up<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">Last report of 3.<br /><br /><br /><a href="http://www.mohican100.org/" target="_blank">Mohican</a> - 3rd attempt<br /><br />2013 had been an odd year weather-wise and I have no complaints about this summer. Even with a cooler than normal August last year, there have been 30+ fewer days this year where the temps have reached 90 here in Louisville. It's been (so far) the coolest summer in recent memory.<br /><br />So, back in June, I had several major factors in my favor entering <a href="http://www.mohican100.org/" target="_blank">Mohican</a>: normal temps (rare) on race day, a gut somewhat under control, injury free, mentally re-focused (from Massanutten) and some rare training days in June when it's usually too hot to even think about it. I felt really good about my chances.</span><br />
<span style="font-size: large;"></span><br /><span style="font-size: large;">However, stupid me couldn't sit still taper week & decided to do some Spring cleaning & moved some heavy boxes around. I didn't even realize what I was doing till my back went out -- just what I didn't need before a race where I DNF'd twice because of severe back pain! Dumb! Dumb! Dumb! So that's my race & report in a nutshell -- DNF with back problems -- again.</span><br />
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<span style="font-size: large;">A couple notes about the recorded time above:<br /><br />At the 50 mile mark, I was feeling good with a time of 12:43 and had over 19 hours to finish the 2nd half. But my back started shutting me down around the 100k mark & by the time I got to the aid station at mile 73, even baby steps were painful & I called it quits. Since they were the last aid station before the end of the loop, I believe the aid station captain was reluctant to take anyone back (this was about 1:30 a.m.) -- so I had to join the other disabled runner who was lying on the ground on a blanket.<br /><br />About an hour later, another runner in really bad shape came into the aid station. Since I tried & was able to stand without pain, I told them I would give that runner my blanket spot & try to walk it in (it turned out to be a slow & painful trek w/many breaks & wished I hadn't tried it!). I had shut off my timer when I stopped at the aid station & for some reason (hoping for a miracle?) restarted it when I left, so that's why there's a discrepancy in the times.<br /><br />Next up:<br /><br />I've postponed all my construction projects around the house this summer due to my back & have been getting alot of back rest. I used to call my running nemesis the "fickle" back -- I never knew when it was going to flare up. I've dealt with it most of my running years and now, after a short absence, it has returned. Since I no longer perform heavy lifting on a regular basis (using wood as a primary source of heat), I feel (& hope) this is just temporary. Maybe I'll find out when I try <a href="http://www.runwoodstock.com/" target="_blank">Woodstock</a> next month . . .</span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-15639156969822987402013-08-09T13:45:00.000-04:002013-08-11T10:30:24.852-04:00catch up - continued<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;">After the mental disaster at Massanutten, I could hardly think about anything else. I figured the best medicine to help get over it was to run another race as soon as possible. I looked at the calendar & saw a familiar race in Mohican in June, so I set my sights on that race, although twice before (2008 & 2009) it was too hot for me & I also had major back problems. I mostly don't consider Mohican each year because of that heat (mid 80's to low 90's). So for it to be a possibility this year, I figured I needed to cram in some heat training. <br /><br />I looked for a shorter race in the heat that wasn't too far to drive to and found a 50k in Tennessee: the inaugural <a href="http://hardwinadventures.com/music-city-trail-ultra/" target="_blank">Music City Trail Ultra</a> just outside Nashville. As the date for this race approached, it was clear it was going to be what I was looking for: forecast was for 89 degrees w/partly cloudy skies, humid and a chance of thundershowers. I've NEVER finished an ultra where the temps have reached the mid 80's, so I knew it would be a challenge just to finish! <br /><br />I camped right at the start/finish line. It was a hot & muggy night. There were over 200 that signed up for the 50k, 25k & 10k -- a pretty good turnout for a first time running. The RD had carved out a rugged course in what seemed to be a rarely frequented nature preserve & consisted of gravel roads, fire breaks and ancient logging roads, with a small amount of seldom used single track & a little bushwacking. I heard it took months to knock down the brush & weeds to fashion out the trails.</span></div>
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<span style="font-size: large;">Early in the race on a firebreak, pic courtesy of Chris Bosh:</span><a href="http://2.bp.blogspot.com/-DYnZfEVWMP4/UgUkcyiCUbI/AAAAAAAADVQ/eScy6JZfY3A/s1600/Christopher+Bost+pic+Music+City.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-DYnZfEVWMP4/UgUkcyiCUbI/AAAAAAAADVQ/eScy6JZfY3A/s400/Christopher+Bost+pic+Music+City.jpg" width="291" /></a></div>
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<span style="font-size: large;">The ticks & flies were the worst. The flies weren't the usual deer flies I'm used to. They didn't seem to bite as much but I've never encountered so many flies (kept the mouth closed). These were like huge houseflies (small horseflies?) that you could knock 2 or 3 down with every swing. Aid station workers were pulling ticks off my legs even though I had soaked myself with repellent (probably lost it with sweat & going thru the streams). I also ran over a long black snake before I knew it, as I thought it was just a stick.<br /><br />I could hardly make heads or tails of the course from the small map on the website. I couldn't tell which direction the race proceeded and on which trails -- turns out this would affect my race. I came across 2 confusing intersections. The 1st one I lucked out as a group of runners came up on me & after a consensus, decided the way to go (I would have went the wrong way otherwise). At the 2nd intersection, I was by myself & with another 50/50 chance, I took the wrong way. Ended up with about 1 bonus mile after double tracking twice. I think if the people who marked the course went in both directions on the out'n'back sections, they would notice the markings can look alot different going in the other direction.<br /><br />The skies were mostly cloudy with periods of sun thruout the day. This kept the temps down (only 85!). The sun only seemed to come out when I was out in open & then it felt like 110. But what helped the most was the unexpected breeze. Occasionally there would be a hint of rain in that humid breeze -- I finished the last mile in a downpour. Had it reached 89 with partly cloudy skies & no wind, I would NOT have finished this race. This was the hottest ultra I've ever finished. I survived the challenge (w/the lucky break in the weather) & felt I was ready for an attempt at Mohican.</span></div>
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<span style="font-size: large;"><br /><br />1 more catch up report to follow . . .</span></div>
edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com0tag:blogger.com,1999:blog-6830339355518279784.post-54935620357626097122013-08-03T20:15:00.000-04:002013-08-09T13:15:38.037-04:00catch up<span style="font-size: large;">It's been almost 4 months since my last post . . . where has the time gone!? Really, I had a mental collapse at <a href="http://www.vhtrc.org/mmt/index.htm" target="_blank">Massanutten</a> in May & have been so depressed over it, I haven't been able to write about it till now. The race will probably haunt me forever. <br /><br />my physical status:<br /><br />I recovered from my shin splints back in April. I don't think I had a stress fracture as it would've taken longer than the 3 weeks it took to recover from the injury.<br /><br />With my night time "position" therapy my gut continues to feel better -- this has been the greatest news to me! I still feel there's a restriction or temporary blockage somewhere down the line. I don't expect I'll ever get the real medical reason or treatment for this malady.<br /><br />Stubbed my 2nd (& longest) toe very hard late April & jammed the bones all the way back a couple joints into my foot. Usually I just crush the toe, but this pain is at a joint 3 inches back into my foot. Hurts the most when I step on a rock at the middle of my foot. It's still continuing to improve. Jamming toes & the fear of breaking my toes is the main reason I abandoned my Vibrams years ago. Maybe if the trails around my house were less technical or I ran races mostly on non-technical trails, I would train in them.<br /><br />My back is the main physical ailment at the moment. Moved some heavy boxes (stupid) & totally messed it up in mid June. I haven't recovered & currently cannot run as long as I'd like to. Back pain was the main reason for my DNFs before my gut problems took over. I thought I had gotten rid of the pains when I got rid of the wood stove a couple years back. Wood may be cheap to use, but it's not worth it by a long shot.<br /><br />I've attempted 3 races since my last post, but to shorten this today, I'm just going to post about one race right now:<br /><br /><a href="http://www.vhtrc.org/mmt/index.htm" target="_blank"><span style="color: #e06666;">May 18 - Massanutten - Land of the ROCKS - DNF</span></a></span><br />
<span style="font-size: large;"><span style="color: #cc0000;"><br /></span>Back in the Spring, I had plans to visit my brother in Virginia and while I was there I would try running <a href="http://www.vhtrc.org/mmt/index.htm" target="_blank">Massanutten</a> again. Losing 3 weeks of training with the shin splint injury, I would only have 3 weeks instead of 6 to prepare after Potowatomi. I debated it, but decided to go ahead with the race, although I didn't think I had a chance to finish it. I believe it was this thought that was the actual reason for my downfall -- not mentally into it!<br /><br />Also, another reason I believe contributed to my downfall: the crazy 4 am start -- because of the excitement, the only time I can get good sleep before a big race seems to be between 3 & 5 a.m. & this race won't let me get any of that sleep. <br /><br />Felt great at the start with no signs of my previous injury. In fact, I felt great all day up to the halfway point under "unusual" conditions -- there were very thick clouds with the threat of rain & temps were near normal (rare) -- nothing like the hot & humid weather in past years & were super conditions for me. By nightfall, I was a couple hours ahead of my previous attempt 2 years ago. In that year I was battling cutoffs. When it gets dark though, it's tougher & on the 2nd half of this course it gets even rockier (I didn't think that could be possible!).</span><br />
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<span style="font-size: large;">At about 4 a.m. around 73 miles on what was the rockiest section of trail that I've ever been on, I had a mental breakdown! I had ROCKS on the brain. I didn't want to take one more step on any rock. Every step seemed to alternate up or down & required the utmost attention & it being 24 hrs into a physically & mentally demanding race, I just couldn't handle it any more. Unbelievably to me now, finishing was not a high priority then! No disabling physical problems -- yes, I was tired, but not overly so and although my jammed toe foot hurt, it was still at a tolerable level.<br /><br />After that mindless decision, I continued to battle & curse the rocks (25 to 30 minute pace) for the next 2 very long miles. I even passed 6 runners (actually I believe 3 runners & 3 pacers). I then ran into a gravel road & coasted downhill 2 more miles to the aid station & dropped. The fellow who took my number said I would regret it, especially since I was still 2 hours ahead of cutoff -- and he was right. By the time I caught a ride back, I was in a state of depression. Enough said.</span><br />
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<span style="font-size: large;">2 more reports to follow . . . </span><br />
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<span style="font-size: large;"><br /></span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-40983541398731979542013-04-16T00:09:00.000-04:002013-05-06T18:38:32.206-04:00injury<span style="font-size: large;">I racked up another DNF at <a href="http://www.potawatomitrailruns.com/" target="_blank">Pot<span style="font-size: large;">a</span>watomi</a> on April 6 but it was hardly a surprise. It wasn't my gut, back, the heat or the mud -- all the reasons (excuses) for my other 100 mile DNFs though. I can now add my leg to the list. Not sure exactly what injury that broke me down at mile 49 at Pot<span style="font-size: large;">a</span>watomi -- either shin splints, a stress fracture or a combination of both. I had always heard that this is a common runner's injury & wondered how it occurred. And, what does it feel like? Well it's like someone comes up & kicks you squarely on the shin with hard shoes on. And every time you try to stand back up, <span style="font-size: large;">he kicks you ag<span style="font-size: large;">ain.</span></span><br /><br />how to get injured:<br /><br />After Clinton Lake, all I had planned to do was to get in a recovery run so I'd be rested up for the long ultra in McNaughton Park in Pekin, IL. Unfortunately, I did not follow thru. My car needed work before the trip, so I decided to jog over to the gym (a half mile away from the shop) while the car was being worked on. I did my regular routine with the weights. My legs were a little sore as I would expect from a good workout & thought nothing of it when I went back to pick up the car.<br /><br />Next morning, my right calf was so sore, I could hardly walk! It felt like <span style="font-size: large;">something <span style="font-size: large;">was torn. </span></span>I had done my regular routine at the gym, but the problem was I hadn't been going to the gym regularly. It doesn't take much to <span style="font-size: large;">over<span style="font-size: large;">stretch</span></span> a muscle on those machines & apparently that's what I did.<br /><br />So no recovery run & each day I had whirlpool/massage treatments & just hoped I would be ready for the race the next week. Weather was going to be nice & cool & the course was going to be unbelieveably dry -- perfect conditions for an attempt at 150 miles! How could I pass up this rare opportunity?<br /><br />I was still sore come race day so I started with an extra easy pace. The course was in super condition! The 1st crossing of the creek was only ankle deep & the 2nd crossing you could carefully step across on well placed rocks. There was no mud that couldn't be avoided -- pretty incredible for this course this time of year.<br /><br />I felt OK for the 1st mile on level ground, but on the 1st hill, I was afraid to push off with my still sore right calf. It felt like I was on the verge of <span style="font-size: large;">straining</span> it again, so I pushed off with my left leg up the hill while I brought up my right leg slightly cockeyed so I could not strain it (looked like a bad limp). This seemed to work <span style="font-size: large;">OK</span> for about 18 miles on the hills. By then my left leg was getting overly tired, so I had to go to my regular stride. I really didn't h<span style="font-size: large;">ave much choice and the right calf was feeling much better.</span><br /><br />On the 3rd lap, mile 20 to 30, I felt great going back to normal running! This trail is a bear when it's muddy. When it's dry, it can be very enjoyable. The sun was going down & it was cooling off too. That had to be one of my favorite loops ever on this course. I even had delusions of grandeur -- actually finishing 15 laps -- ha!<br /><br />The 4th lap was in darkness. It was fun too, but I got down to business & settled in for the long haul. No gut issues made me very happy! A very strong breeze with gusts up to 30 mph or more made for a nice, cool run.<br /><br />The 5th lap was much like the 4th, except nearing the end of the loop, my left shin started hurting. <span style="font-size: large;">Q</span>uickly it started hurting real bad. I knew then my race was over. I didn't take a bad step or fall or anything like that. The only thing I could figure was that shifting the load onto my left leg the 1st 2 laps was now coming back to haunt me. Thank goodness I was nearing the start/finish area. If I was out in the middle of the course, they would have had to haul me back.<br /><br />The last short, but steep hill a quarter mile from the finish (for those who know the course) was almost an insurmountable barrier. There was no turning this leg cockeyed to stop the pain. It would have been faster to crawl on all fours up that hill (no one would have seen me in those early morning hours), but I literally inched myself up that hill & limped over the timing mat before I collapsed in the car. That was just the beginning of the <span style="font-size: large;">ordeal</span>. I had a very rough time, including a long drive home.<br /><br />next up:<br /><br />I'm out of commission at present. Recovery has been agonizingly slow. Here it is 10 days after the race & if I put weight on the left leg for a while . . . . heat, redness & pain return to the shin bone just above the ankle. <br /><br />Some very good news though among the bad: lately my gut has been feeling better than it's been the last 2 or 3 YEARS. I don't think I'm cured, but I sure am happy about how it feels!!</span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-23910652354127068872013-03-28T15:15:00.002-04:002013-03-28T15:45:14.921-04:00no disappointment<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">Last Saturday, I finished my 5th <a href="http://www.secondwindrunningclub.org/races/clinton" target="_blank">Clinton Lake</a> 30m race. I came in with no expectations so that I wouldn't be disappointed. I was prepared to enjoy myself regardless and would be happy with anything. Well, it worked. Guess that's how I need to prepare myself from now on . . . . . </span><br />
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Clinton Lake power plant: <br />
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<a href="http://1.bp.blogspot.com/-5RjNpUABuEQ/UVSSbt1jN4I/AAAAAAAADMA/szsRpwtnS4U/s1600/clinton+lake+plant.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="297" src="http://1.bp.blogspot.com/-5RjNpUABuEQ/UVSSbt1jN4I/AAAAAAAADMA/szsRpwtnS4U/s400/clinton+lake+plant.jpg" width="400" /></a></div>
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<span style="font-size: large;">After the 800+ runners at LBL, it seemed like only a handful of runners showed up this race -- the smallest field that I can remember for this venue. The RD had us park door to door so that everyone could fit into the parking lot, but only half or so of the lot ever filled up. <br /><br />The RD had another new idea: have your race number imprinted on the white singlet that you were given at packet pick-up. I wasn't planning on wearing a shirt. I usually don't wear shirts that have advertisement plastered on them or if they're white either (because of deer hunters). Most other runners were wearing them, so I wore it at the start.</span><br />
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<span style="font-size: large;">Speaking of deer, this brute was just outside my bedroom window about a month ago:<br /> </span><br />
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<a href="http://4.bp.blogspot.com/-1mxfhVUmnMI/UVSSzHa3BBI/AAAAAAAADMI/Eht4-LDxKTw/s1600/buck1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="293" src="http://4.bp.blogspot.com/-1mxfhVUmnMI/UVSSzHa3BBI/AAAAAAAADMI/Eht4-LDxKTw/s400/buck1.jpg" width="400" /></a></div>
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<span style="font-size: large;">It seems my abdominal pain is morphing once again: some added pain along & under the entire ribcage w/occasional cramps. It has been tolerable (so far). It had no effect on me race day.<br /><br />Race day temps were 33 to 50. It was warmer than predicted, but still a great running temp range. The only drawback to the warmer temps was the course thawed out quickly when the sun came out. What was just wet on the 2nd half of the 1st loop, turned into a mudfest by the 3rd loop. I couldn't believe that this trail would ever have me bringing out comparisons to McNaughton Park (not good). The super sloppy sections were much shorter here, but beared the same ressemblance. There were records broken this day (I was lapped by 2 runners for the 1st time here), but the faster runners missed out on this mud fun.</span><br />
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<span style="font-size: large;">Even with a faster early pace, I never felt any of that fatigue feeling like at LBL -- just a steady loss of leg lift as the race progressed.</span><br />
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<span style="font-size: large;">next up:<br /><br />I've always used Clinton Lake 30m as practice for the longer race at McNaughton Park (now <a href="http://www.potawatomitrailruns.com/" target="_blank">Potawatomi Trail Runs</a>) that follows 2 weeks later. The short up & down hills with soft dirt trails are somewhat similar, although Potawatomi has a few larger hills. I hope I won't have to make use of the bonus practice I earned on last Saturday's soupy trails, although I suspect it's about time for another rainy day at muddy McNutty. If it's anything like at Clinton Lake, I will likely have a very short time to have fun. I'm signed up for 150 miles, but I have no expectations.</span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com3tag:blogger.com,1999:blog-6830339355518279784.post-23050000750270213392013-03-17T21:25:00.000-04:002013-03-21T18:37:08.889-04:00a new norm<span style="font-size: large;">The abdominal pain I have is not consistently the same, whether it be when, where in the abdomen or its intensity. If it was the same all the time, I think the Drs. or I could pinpoint it & figure it out. I'm afraid my running performance has taken on the same resemblance -- unpredictable (& not pleasant) more times than not. After my run at <a href="http://66.49.143.155/phpnuke/modules.php?name=Content&pa=showpage&pid=2" target="_blank">Land Between the Lakes</a> (LBL) this past weekend, I believe I need to accept the new norm for my performances, which <span style="font-size: large;">is</span> <span style="color: #073763;"><i>inconsistent/unpredictable</i></span>. The "good" run I had at Mountain Mist last January seems to have been just an aberration. My list of things that can go wrong just seems to grow.<br /><br />At LBL, I had a very unexpected collapse at mile 11 of the 50 mile race. The boring details:<br /><br />I cannot blame the pace this time as I forced myself to run at about 12 minutes/mile for the 1st 2 miles -- this was mostly so that I would be placed with others near that same pace when the course entered the single track off the road. As every year, where you were placed would largely determine your pace for the 1st loop, unless you did something drastic -- like pull off & wait or constantly pass a continuous line of runners. I felt I did that better than any other of my 7 previous starts in this race. It was also the slowest I've ever started. The plan worked perfect & I was patting myself on the back as I felt the 12 minute/mile pace I found myself running on the single track trail was restrained, not pushed like in previous years. I had run the 1st 18 miles of Mountain Mist 50k comfortably earlier this year at just less than a 12 minute/mile average & finished well so I was feeling pretty confident.<br /><br />At mile 11 though, I suddenly became very fatigued! I had just been thinking . . . in a couple more miles I can be free to run my style when most of the runners peel off after the 1st lap. Really puzzled by this abrupt "collapse", I immediately had to go into my "survival" pace -- a pace that I would be able to finish the 60k race with & not have to walk. The 50 mile cutoff was now impossible & in no way could I make 50 miles anyway the way I felt. I had slogged 26 miles at Pinhoti at my survival pace when I was shutdown by the heat at 25 miles, so I thought it wouldn't be a problem -- I was wrong. With 9 miles left to finish the 3 laps (60k), I just didn't have any more energy. I should have dropped at mid-lap, but was just too stubborn & didn't want to bother anyone either. What didn't help was I also lost motivation -- I walked everything, including every downhill. It took over 3 hours to walk those 9 uninspired miles. I t<span style="font-size: large;">ried hard to enjoy the beautiful day -- that's the only thing that ke<span style="font-size: large;">pt me <span style="font-size: large;">g<span style="font-size: large;">oing<span style="font-size: large;">. S<span style="font-size: large;">till,</span></span></span></span></span></span> I was dejected & out of it as I slowly walked down the hill to the finish -- all in sight of the spectators who were cheering? at the finish line. That was a first for me as I've always at least trotted across a finish line -- pretty sad.<br /><br />Other notes:<br /><br />This race always has the most runners that I know <span style="font-size: large;">and</span> can recognize & I always enjoy being able say a few words with many of them -- whether it be at packet pickup or sometime during race day. In fact, the highlight of the race was being able to run with Chris & Jeff, at least for a mile or two! <br /><br />Scott Breeden, who won LLTH 50k in an INCREDIBLE 4:07, repeated with another super performance with 4:07 in the 60k - WOW! He lapped me near mile 15 (he was on mile 26). He was running a sub 3 hour marathon & I know I couldn't keep up with him even if I was sprinting a 50 yard dash.<br /><br />With global warming, the new norm for late Spring & early Fall (when heat matters the most to me) is that temps will be above average -- I realize that (but still haven't accepted it yet). This year it started early with the 10 deg above average temps at LBL, but it was certainly not a factor for me this race day. Had it reached the mid 70's (it didn't) and I was running (I wasn't), it might have been a factor.<br /><br />My belly hurt a little during the race, but nothing unusual & not a factor. I've found that my new posture at night & that the liquid diet pre-race (& only gels during the race) has helped (so far). Based on training runs around home though, I've found that even this can be inconsistent.<br /><br />Having gone on a diet after seeing my belly hang out at LLTH, I lost 5 pounds in less than 4 weeks and edged below the so-called "obese" weight for my height (I'm still very much overweight though). At first I thought this diet could have had some effect on my race performance at LBL, but really, I don't think it would have been that drastic. However, I have decided to <span style="font-size: large;">suspend</span> serious dieting till the summer off season & to load up with more carbs during taper week.<br /><br />I came down with some kind of "bug" Monday night after LBL. Other than a little nagging cough now & then, it appears I'm finally over it. I'm planning on getting in a good run (in the rain) tomorrow morning.<br /><br /><br />Next up:<br /><br />With my new norm, I have dropped all expectations for my <span style="font-size: large;">5</span>th <a href="http://www.secondwindrunningclub.org/races/clinton" target="_blank">Clinton Lake</a> 30m next Saturday. I had felt I could run better than 6:30 and was hoping to break 6 hours, but that was before LBL. Weather is expected to be cool (& windy) as it's always been there -- which will be nice.<br /><br />LBL threw a wrench into my plans, however, I'm still signed up for 3 long ultra races this Spring: Potawatomi, Indiana Trail & Massanutten. Potawatomi had a half price early bird special ($75) last April & I couldn't resist. I signed up for Indiana Trail as a backup/alternate to Potawatomi (they're only 2 weeks apart). Also, I'm on the waiting list (#22 currently) for Massanutten in May so I can't count on getting in.</span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com4tag:blogger.com,1999:blog-6830339355518279784.post-5469765612894709082013-02-27T17:25:00.001-05:002013-02-27T19:33:42.735-05:00a most revealing video<span style="font-size: large;">A couple weeks ago, I ran in my favorite race, <a href="http://www.headfirstperformance.com/Races/LovinTheHills.aspx" target="_blank">Louisville's Lovin' The Hills (LLTH)</a> 50k. As I predicted, I did better previously in my "solo race" (7:21) over the same course than on the actual race day (7:41). Percentage wise, that's less than 5% slower -- is that the difference between a good race & a bad one? Not really, but those 20 minutes extra were very, very tough, plus I felt terrible after<span style="font-size: large;">wards</span> -- no comparison whatsoever between the two races. What did I do wrong? Again, I blame the usual -- get caught up in all the hoopla & excitement & start out too fast. Will I ever learn? Don't think so -- I may go a race, sometimes 2 after a disaster like this, but I always revert. All my ultra PR's have been where my top priority has been to start out "slower than slow". So the cycle continues . . .</span><br />
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<span style="font-size: large;"> Feb 9, 201<span style="font-size: large;">3</span> race day: Dec 1<span style="font-size: large;">8, 2<span style="font-size: large;">012 <span style="font-size: large;">"solo race"</span></span></span></span><br />
<a href="http://2.bp.blogspot.com/-GuLRoA1Y6o4/US6jBZrnNlI/AAAAAAAADLk/Zx0prtD7QVA/s1600/50k+summary.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-GuLRoA1Y6o4/US6jBZrnNlI/AAAAAAAADLk/Zx0prtD7QVA/s400/50k+summary.jpg" width="258" /></a><span style="font-size: large;"> </span><a href="http://1.bp.blogspot.com/-HmTOGMn0XNg/US6kCVlMcAI/AAAAAAAADLs/bwTzPwhOsbk/s1600/50k+summary+2.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-HmTOGMn0XNg/US6kCVlMcAI/AAAAAAAADLs/bwTzPwhOsbk/s400/50k+summary+2.png" width="265" /></a><br />
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<span style="font-size: large;">At LLTH this year, I let someone use my camera to take some video of the race. I've seen many pictures of myself during a race, but I had never seen a video. Several things were revealed to me & a couple that I won't ever get out of my mind:<br /><br />1. I thought I started near the back of the pack, but the video revealed I actually started near the middle. With the record number of runners this year, I clearly misjudged this & messed up big time here.<br /><br />2<span style="font-size: large;">. </span>There was also video taken at about the 5 mile point & I watched as the lead runners flew past the camera. The main pack passes 10 minutes later. Ten more minutes & some of the runners are walking up the slight grade. Several minutes later, here I come, dragging along. I was really more like "scooting" along. Starting too fast? - in my mind only! Didn't realize that my running style is truly a shuffle<span style="font-size: large;"> too.</span><br /><br />3. Also, there's one sight which others shouldn't have to endure: seeing someone wearing very tight compression shorts who's also shirtless on a sub-freezing day & letting his beer gut hang a couple inches out & over at the waistline. AWFUL! No wonder other runners don't like being passed by someone looking so overweight and do their best to pass back! I can be a great motivator though as some runners I pass really do come right back & pass me & I never see them again.</span><br />
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<span style="font-size: large;"><span style="font-size: large;">Yep, I've been on a diet since the race. </span>It took a video to renew my diet training which has always been the hardest type training to me of all. Unfortunately, once your gut gets distorted to such an extent for so long, it will never go away no matter the weight reduction -- so people are just going to have to turn their head (quicker) if they don't want to see it.<br /><br />Now that I've learned not to sleep on my right side, I've not had any more severe pain (knock on wood) and this has helped me more than anything else these past 2+ years. One of the culprits could be temporary blockage or a physical restriction/dislodging of the intestines (my Dr. calls it an "anatomical issue") or a malfunctioning bowel. The medicines I take, including those for acid reduction, could actually be contributing to the problem. Still trying new meds though & the latest one I took was a combo for anti-cramping (muscle relaxer)/anxiety (benzodiazepine). It was yet another med to help me sleep, but it too gave me such a buzz I had to discontinue it.<br /><br />Next up is <a href="http://66.49.143.155/phpnuke/modules.php?name=Content&pa=showpage&pid=2" target="_blank">Land Between the Lakes</a> 50 miler. If there's one place where early pace has been a continual problem for me it's been at LBL. I've had only one evenly paced race in 7 attempts. It doesn't help that there's a fairly tight cutoff at 36 miles (must maintain a 13 minute/mile avg pace). The urgency to make that cutoff disrupts my usual running scheme from the word go. I would do better if there wasn't a cutoff, but I can't just forget it's there either. </span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-68690923195291895522013-02-03T19:58:00.000-05:002013-02-27T17:32:17.721-05:00mist & ice<a href="http://2.bp.blogspot.com/-r5Gj9lsgkDw/UQ8DTR27XMI/AAAAAAAADAs/uctUGFFmyFQ/s1600/Tun2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><span style="font-size: large;"><span style="font-size: large;"> </span></span><br />
<span style="font-size: large;"><span style="font-size: large;">L</span>ast weekend, I was in Alabama for my 3rd running of the <a href="http://www.huntsvilletrackclub.org/HTC_Races/MM11/index.html" target="_blank">Mountain Mist 50k</a>. The previous 2 times I had <span style="font-size: large;">serious</span> issues -- got lost the 1st time & was still recovering from foot surgery in the other. This year I was only worried about the unpredictable abdominal pain. I had a relapse with worse than usual pain the week after I ran the LLTH solo "races", but I'm happy to report I did not encounter any problems during my race. <br /><br />The course includ<span style="font-size: large;">ed</span> a hand climb up a "cliff" and thru these caves/tunnels:</span><br />
<span style="font-size: large;"><br /></span><a href="http://2.bp.blogspot.com/-r5Gj9lsgkDw/UQ8DTR27XMI/AAAAAAAADAs/uctUGFFmyFQ/s1600/Tun2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-r5Gj9lsgkDw/UQ8DTR27XMI/AAAAAAAADAs/uctUGFFmyFQ/s320/Tun2.jpg" width="240" /></a><a href="http://4.bp.blogspot.com/-g77OkYtwLTo/UQ8DTu1PWtI/AAAAAAAADA0/QELZN-D1SDk/s1600/Tun1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-g77OkYtwLTo/UQ8DTu1PWtI/AAAAAAAADA0/QELZN-D1SDk/s320/Tun1.jpg" width="240" /></a><br />
<span style="font-size: large;"><br />The most difficult part of the race, <span style="font-size: large;">though</span>, was the drive down Interstate 65: I was on the brink of not going at all because during the week the forecast called for mid-twenties & I didn't want to deal with ice on the rocky trail there again. Not until Thursday night did they change the forecast to the low 30's for race morning and it would be rain, not snow or freezing rain in Huntsville on Friday. The course would be muddy again, but I've heard it's almost always muddy. The real problem with the drive was handling the ice storm leaving Louisville (& then all thru Kentucky). I left Friday morning. If it's raining when it's 25 degrees, that's a bad sign! Wrecks, road blocks, tow trucks & emergency vehicles everywhere . . . it took 2 1/2 hours longer for an already long drive. It was nerve racking on me mentally & tough on my gut, but somehow I survived with no ill effects.</span><br />
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<span style="font-size: large;">I am now satisfied with my performance at this venue as I believe, finally, the finish time closely reflected the condition I felt like going into the race. I'm hoping my gut will continue to let me run. Each night & each day the pain is a little different, so I can't take anything for granted. Oh yes, I did have my 2 Drs. appts since my last blog entry: The PT Dr. gave me some steroid shots around my xiphoid & some medications to help me sleep. The shots were very painful & the short term benefit I received from them was not worth it -- I do not plan to attempt that again. The medications that were to help me sleep made me feel so drugged & dizzy that I've discontinued them, at least for now. The gastro Dr. performed another EGD (upper endoscopy) and he was surprised to find I still had some evidence of reflux, despite all the stomach meds I'm taking! He did not think this was the source of my pain though. So right now, I'm awaiting results of the biopsies and then I'll proceed (wander) from there.<br /><br />Next up is <a href="http://www.headfirstperformance.com/Races/LovinTheHills.aspx" target="_blank">Louisville's Lovin' The Hills 50k</a> on Saturday. I did not run last year as I was taking time off from running during a 3 month period to see if the abdominal pain got better (it got worse). Cynthia (RD) and I will start flagging parts of the course & marking downed trees for removal tomorrow. I do not plan on any running this week in my taper. And that includes when marking the trails -- I'll just hike them.</span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com5tag:blogger.com,1999:blog-6830339355518279784.post-26432229702665774692013-01-05T13:03:00.001-05:002013-01-05T16:21:53.754-05:00solo LLTH "races"<span style="font-size: large;">First of all, on the health front:<br /><br />In my last update, the abdominal pain was feeling as though it was a musculoskeletal issue. Now, I'm back to believing it's more of a gastric issue (maybe a combination?). I've found that by lying on my left side at night that I can prevent the severe belly pain from starting. This is great except it's not easy staying in that position all night. I've found that after doing so, these better feelings have carried over into the daytime hours & that the pain during my running is much less noticeable. I hate to announce this though, as I've probably now jinxed myself . . . <br /><br />I have 2 Drs. appts next week -- I don't expect to learn anything new.<br /><br />50k:<br /><br />On Friday (28th) I ran the new <a href="http://llth50.blogspot.com/" target="_blank">Lovin' the Hills</a> 50k course. Besides the workout, I also needed a new GPS track for the race blog. I was planning on Saturday morning, but with the 100% chance of snow Friday night, I cut my taper short. I prepared for the run exactly as I would for an actual 50k race & not just for a "long run". I could not duplicate the anxiety & adrenaline rush, but I tried to mentally put myself there & ran it at my best sustained pace. <br /><br />I felt great most of the way (until the last hill) & finished with a much better time than I expected. Most of the reason was because of the major course changes since last year: several miles of narrow & hilly single track were replaced with wide, flat, family friendly trails. With fewer hills near the start, I had more reserve than expected the last half of the run. I'm very happy with the time & I would gladly take 7:21 for the actual race February 9th -- why? -- because everything went well (including my gut) & because I didn't get caught up in anyone else's early pace, that usually does me in every year. I doubt I'll be able to duplicate how I felt when race day comes around.<span style="font-size: large;"> </span></span><br />
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<span style="font-size: large;">Yesterday, I ran the new <a href="http://llth50.blogspot.com/" target="_blank">Lovin' the Hills</a> 15m course. It was more difficult getting into the frame of mind of a "race" this time. I wanted to up the pace to a couple minutes faster than on my 50k run, but wasn't really sure if I could last the entire way. There were a half dozen large trees blocking the trails, as when I did the 50k run, but these gave me a chance to catch my breath! With fewer hills on this new course, I had to make myself take short breaks whenever I felt the need -- hills or no hills. I'm very happy that I felt good the entire way & finished well. <br /><br />I'm thinking about posting the GPS track on the race blog, but I'm not exactly sure where the turnaround on the out'n'back section of the 15m course will be placed. Since the route I took measured a little long, the out'n'back will probably be shortened on race day.</span><br />
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<a href="http://1.bp.blogspot.com/-29C8bb29Qkg/UOhkJ65IkQI/AAAAAAAAC_8/Zq_owPstSz0/s1600/15m+llth+summary.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-29C8bb29Qkg/UOhkJ65IkQI/AAAAAAAAC_8/Zq_owPstSz0/s400/15m+llth+summary.jpg" width="262" /></a><br />
<a href="http://2.bp.blogspot.com/-Ds_ifnpOpEk/UOhkJyujNKI/AAAAAAAADAA/b4Y3YU3NK80/s1600/15m+llth+profile.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="186" src="http://2.bp.blogspot.com/-Ds_ifnpOpEk/UOhkJyujNKI/AAAAAAAADAA/b4Y3YU3NK80/s400/15m+llth+profile.jpg" width="400" /></a><br />
<span style="font-size: large;">Both runs are posted on Garmin Connect: <a href="http://connect.garmin.com/activity/255107517" target="_blank">50k</a> <a href="http://connect.garmin.com/activity/257859314" target="_blank">15m</a><br /><br />Next up I plan to go back down to <a href="http://www.huntsvilletrackclub.org/HTC_Races/MM11/index.html" target="_blank">Mountain Mist</a> in Alabama to redeem myself for the 2 previous efforts that I was disappointed with.</span><br />
<br />edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-10805792774865158892012-12-18T19:01:00.000-05:002012-12-18T19:24:53.995-05:00at Otter Creek Park<span style="font-size: large;">The <a href="http://www.headfirstperformance.com/Races/OtterCreek.aspx" target="_blank">Otter Creek Marathon</a>, south of Louisville near Brandenburg, is a flatter course than the Tecumseh Marathon with only one hill (repeated 3 times) of any consequence. Several years ago Otter Creek followed Tecumseh by one week & I did both for 5 years (2004-2008). I didn't have much recovery time, but since the Otter Creek course was easier, I was pretty much able to run both with very similar times the last 3 years. Although a 2 week gap this year, it would still be a good check to see if my fast early pace at Tecumseh really did do me in that race.<br /><br />With early pace a priority, I made it a point to take it easy from the very start. About 240 runners, mostly 8m & 16m runners, would enter the single track only a quarter mile from the starting line. I started near the back & runners got cued up several times the 1st 4 to 5 miles, which I expected. Temps were in the 40's & 50's - OK. It started to rain soon after the start & that made some runners really slow down (in slick areas) and I passed more people than I was planning on the 1st 8.5 mile loop. The rain would continue & the course would steadily deteriorate as the day went on. Places where the Forest Service had removed leaves for safety actually made it more dangerous. I slipped down twice, but no "falls" this day. </span><br />
<a href="http://2.bp.blogspot.com/-hd_6D-S5ZgY/UND_5vsb9DI/AAAAAAAACqc/HOGalNHCusk/s1600/2008+ocp+river.jpg" style="margin-left: 1em; margin-right: 1em;"> </a><br />
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<span style="font-size: large;">The view at the overlook along the Ohio River is always fantastic! Years ago there WAS an overlook along the creek too, but the Forest Service removed that challenging rocky climb & descent & replaced it with a somewhat boring, back & forth trail away from the scenic creek and in a flat area. Unfortunately, that same trail manager packed his bags a few years ago & moved to the Jefferson Memorial Forest & is now doing the same deal here with the <a href="http://llth50.blogspot.com/" target="_blank">Louisville's Lovin' The Hills (LLTH)</a> course -- and that is removing challenging trails & replacing them with multi-purpose, family friendly trails -- how sad.<br /><br />Besides being a fun race, one of the things I enjoy most about Otter Creek is that I can stay local & see friends & meet other trail runners from the Louisville area. Long distance trail races & runners are fairly rare in Kentucky in comparison to other surrounding states. It was great to see so many familiar faces & see such a good turnout for this event.<br /><br />I was able to keep an even pace for about 17 miles (1st 2 laps). I was feeling I could easily finish in between 5 hours & 5 1/2 hours, but my legs were beginning to give in. Although the rain had stopped, the course conditions were by far the worst on that final lap. Those who were done early (8 milers, 16 milers & the winner who lapped me) didn't get to enjoy the best of the mud! Not all the course was muddy & I've encountered much, much more difficult conditions . . . still it felt like I was carrying leg weights with the caked on mud & it took its toll near the end.<br /><br />I was able to better my time from Tecumseh, so I can say now that too fast of an early pace was a big negative there as I had thought. Had the Otter Creek course not been so sloppy, it's possible I could have taken 10 more minutes off.<br /><br />As to my gut, well it cooperated & was not a big factor, and for reasons why, I don't know. The night before each race was terrible, as usual, but each race day was completely different. Maybe it was the slower early pace, maybe because I didn't have to drive far, maybe it's all in my head (as the Drs. think) or maybe . . . </span></div>
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<span style="font-size: large;"> </span><a href="http://1.bp.blogspot.com/-02hPceg0W-s/UND9bkvGDXI/AAAAAAAACqI/COEV7op9nwQ/s1600/otter+creek+summary.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-02hPceg0W-s/UND9bkvGDXI/AAAAAAAACqI/COEV7op9nwQ/s320/otter+creek+summary.png" width="214" /></a><a href="http://4.bp.blogspot.com/-Nf8R3QlaROs/UND9bKFjqwI/AAAAAAAACqA/Fd_G8n5MwwQ/s1600/otter+creek+profile.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="110" src="http://4.bp.blogspot.com/-Nf8R3QlaROs/UND9bKFjqwI/AAAAAAAACqA/Fd_G8n5MwwQ/s320/otter+creek+profile.png" width="320" /></a></div>
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<span style="font-size: large;"> next up:</span><br />
<span style="font-size: large;"><br />I was thinking about running my 1st HUFF 50k next week, but right now I believe I will run the new LLTH 50k course on my own about that time. I have laid out a new course for the event since the Forest Service removed the hilliest portion of this challenging course -- several miles of narrow single track (including 7 hills and probably 1000 feet of elevation gain) have been replaced with a smooth, multi-purpose, ATV wide, handicap accessible (flat) dirt trail. Overall, it's still a hilly course & it should be a long, fun run.</span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2tag:blogger.com,1999:blog-6830339355518279784.post-38825058392422184132012-12-07T16:11:00.000-05:002012-12-13T13:38:08.483-05:003 race reports in one<span style="font-size: large;">First of all, on the health front: <br /><br />Still battling the abdominal pain, mostly at nights at the present time. In the last couple months it's felt more like a musculoskeletal issue (the connective tendons underneath the xiphoid process) than a gastric one.<span style="font-size: large;"> </span>That was until I ran the Tecumseh Marathon just this last weekend when it felt like pancreatitus. At night, I've found that lying on my left side during an attack helps relieve the severe pain. Ibuprofen also helps but does not stop the attacks. Going to see a "Rehab" Dr. (the closest thing to a musculoskeletal specialist around here) next month.<br /><br />Been negligent in posting race reports over the last month or so . . . got so beat up at Pinhoti that I just wasn't into it. These are the 3 events I entered since my last post:<br /><br /><br /><br />Nov 3 <a href="http://www.pinhoti100.com/" target="_blank">Pinhoti</a> 100m -- a rough day<br /><br />Coming into this race, I was feeling pretty confident on improving on my previous 2 DNFs here at around 100k. However, I couldn't even match the mileage of either of those efforts. In fact, my race was essentially over at 28 miles. There were 3 major factors (my excuses!) entering into this DNF:<br /><br />First, my belly was hurting more than usual before the race & was made worse by the very rough bus ride to the start. I've never started a race hurting this much before. My belly was protesting, but it was tolerable while running (for the most part). At the end of the day, I would be heaving up everything.<br /><br />Second, I had a brutal fall before the aid station at mile 28. Although the trails were pretty much clear of leaves, in contrast to previous years, my foot found a 2" tree stub leaning in from the sloped side of a trail where I thought I had smooth downhill sailing. It caught me totally off guard. Catching the side of my shoe (it felt like I ripped open the entire side), I went down awkwardly as I attempted to go into a roll, but didn't make it. I landed heavily on my right side, with my arm, shoulder & ribs taking a hard blow. Initially, it felt like I hurt my arm the worst, but as the day wore on, it would feel like I had cracked a rib. (It would take 5 weeks for full recovery from this.)<br /><br />Third, after enduring below normal temps in the 30's and 40's in Louisville all week, not including the steady winds from Hurricane Sandy adding a below freezing windchill, the afternoon temps at the race would reach the low <b>EIGHTIES</b>!! The temps were even above normal for that part of Alabama. It wasn't like the dog days of summer, but it was hot nonetheless -- I'm already heat intolerant in the first place. Before noon I was showing symptoms of heat exhaustion. Feeling faint even after they sat me down in the shade at the aid station, I was literally cooked. I didn't do anymore running after that. I conceded that I would not finish the race & focused on trying to enjoy myself until I couldn't make the cutoffs. I did manage to walk and slog into the wee hours of the next morning when everything caught up to me & it was no longer fun whatsoever.<br /><br />A couple other notes: <br /><br />Due to the hot weather, several aid stations were unprepared to handle the onslaught of thirsty runners. I was waiting several minutes (felt longer) at each, but got in a good rest though. I would recommend having filled pitchers as they work well especially when many runners come into the aid station at once & also help when there's someone wanting to fill their hydration pack. <br /><br />Coming off Mt. Cheaha, it's a hand climb down "Blue Hell" thru the boulder sized rocks. I happened to jam a splinter up my nail on my index finger (ouch!). Bright red blood dripped off the end of my finger like a leaky water faucet. Besides hurting, it made it very inconvenient as I use my right index finger for everything. The pain lasted several more days as I tried to dig out all of the splinter from the infected fingernail with my left hand. </span><br />
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<span style="font-size: large;"><br /><br /><br />Nov 17 <a href="http://www.duncanridgetrail50k.com/" target="_blank">Duncan Ridge</a> 50k -- a good day<br /><br />When I was at the Cumberland Trail race in October, I heard about this event which was billed as Georgia's toughest 50k. It promised lots of hills & single track -- which I love. It also fell in a convenient time slot as I wanted to get Pinhoti off my mind. One rib on my right side was still hurting from the fall at Pinhoti, but I could tolerate it (only hurt bad if I took a real deep breath). Temps (30's to 50's) were going to be a positive factor, so I eagerly awaited this new venue.<br /><br />The Not Yo Momma's course tha<span style="font-size: large;">t</span> I ran earlier this year was the hilliest (270 feet of elevation gain per mile) I had ever encountered until this one (310 feet/mile). The hills were not as steep (except one)<span style="font-size: large;"> and </span>were much longer. I was able to get in a rhythm with a regular run/walk cycle and I felt real good (gut included) for almost all of the race.<br /><br />Trails were in great condition ---hardly any leaves & dry (mostly ridgetop running). Of all the runs I've had in the Appalachians, this was the least technical trail, which was surprising considering the major elevation changes. There was one section of ridgetop running where you could see at least 40 miles even thru the haze. This view wasn't just at an overlook and was visible for quite a while -- very impressive & the highlight of the run.<br /><br />After enduring the oppressive heat at Pinhoti, the temps were a joy! Starting near 30 degrees, the temps reached the mid fifties. I guess being in Georgia, I got more stares than usual (especially in the park) going shirtless, but I felt great & energized with the cool air. My time was not impressive, yet I won my age group (55+) and I had alot of fun -- this will probably be on my list next year.</span><br />
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<span style="font-size: large;">Dec 1 <a href="http://www.dinoseries.com/marathon.html" target="_blank">Tecumseh Trail Marathon</a> -- a disappointment<br /><br />Of my last 3 races, this ended up being a big disappointment & I can put most of the blame on myself. The last half of this race was a real struggle & not fun.<br /><br />Taking on a marathon after running ultras has always been a challenge to me pace-wise. I never seem to get the early pace right. With hundreds of runners, it's very easy to get caught up into the fast early pace, especially when the 1st 3 miles of the course are flat, as it is with Tecumseh. My best times on this course have been when I forced myself to make it feel like I could hardly go any slower, then nearly match my time for the 2nd half of the race. I guess I was overconfident that I was in better shape than I was & didn't hold back this year. Also my gut had not hurt this bad since I ran this race last year -- last year I pretty much had to walk the last half & that pain ended my running for a couple months afterwards.<br /><br />With only 110 feet/mile elevation gain, this course has very long flat stretches compared to the other races I had been recently running. I wasn't use to running nearly non-stop -- I did not get into a run/walk rhythm. Once squeezed down to the single track with hundreds of other runners, I was pretty much stuck into the same pace as everyone else early in the race. Seems like after 9 years of running this race I would learn where to place myself entering the single track -- apparently not.<br /><br />Trail conditions were excellent. There were several trail improvements & recent trail work was evident all along the course. Temps were warmer than usual -- runners were peeling off clothes all thruout the race.<br /><br />The bus ride to the start always seems eventful here & this year it wasn't any different. I watched as a bus driver cut a turn & clipped a car in the parking lot. 2 buses broke down before reaching the runners. I took the last bus & since it arrived at the pickup over an hour late, took a shortcut using the backroads to the start. I got motion sickness on the windy roads, but it disappeared 5 minutes after we stopped & was not a factor in my race.</span> <br />
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<span style="font-size: large;"><br /><br />Next up is the <a href="http://www.headfirstperformance.com/Races/OtterCreek.aspx" target="_blank">Otter Creek Marathon</a>, a trail race a short drive from my house put on by HeadFirst Performance, who also direct <a href="http://llth50.blogspot.com/" target="_blank">L<span style="font-size: large;">ouisville's Lovin' The Hills</span></a>. The first time I missed this race was last year as I was still hurting from Tecumseh. 3 loops of 8+ miles -- I hope the gut cooperates & I can pace myself better . . .</span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com4tag:blogger.com,1999:blog-6830339355518279784.post-49435262278031638602012-10-24T21:20:00.000-04:002012-10-24T21:43:44.381-04:00TT 50k<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">After gaining some confidence in my last race at the Cumberland Trail 50k, I decided to switch from one of my favorite races, <a href="http://stonesteps50k.com/" target="_blank">Stone Steps 50k</a> in Cincinnati on Oct 28, to the <a href="http://www.pinhoti100.com/" target="_blank">Pinhoti 100m</a> on Nov 3 in Alabama. In my previous 2 attempts at Pinhoti (in 2008 & 2009), my back shut me down & I only finished 60-65 miles each try. I haven't had much trouble with my back since (knock on wood), so my biggest concern now is my gut. With this change in plans, I also opted to run the <a href="https://sites.google.com/site/turboturtle50k/home" target="_blank">Turbo Turtle 50k (TT 50k)</a> this past weekend since that would give me 2 weeks rest afterwards, as opposed to 6 days rest with Stone Steps, before Pinhoti.<br /><br />TT 50k was organized by Ben Lauer and Lil' J and I found out about this FA event thru the <a href="http://indianatrailrunning.ning.com/" target="_blank">Indiana Trail Running</a> website. The course would be an out'n back on a section of the Tecumseh Trail, a loop of the Low Gap Trail and a loop of the Three Lakes Trail -- all in the Morgan-Monroe State Forest near Martinsville, IN. The RD's did a great job with this event. </span><br />
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<span style="font-size: large;">details:<br /><br />Bypassing the short road section, the course starts with the same 1st 7 1/2 miles of the <a href="http://www.dinoseries.com/marathon.html" target="_blank">Tecumseh Marathon</a> held in December each year. This course was a major change from my last 2 events -- smooth footing with very little technical trail here. There were a few leaves on the trails, but they weren't hiding ankle-turning rocks. So I was able to "open it up" and ran just about as fast as I could (for about half the 50k, that is). It was quite different from having 5 or 6 hundred other runners (Tecumseh Marathon) jostling for position, bottlenecked at the single track entrance or cued 5 minutes at the 1st stream crossing. </span><br />
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<span style="font-size: large;"><br />Starting much quicker than my usual pace, I figured this would be my "speed work" (1st of the year!). I also planned that when my legs gave out (& they did so badly about halfway), I would practice my "survival" pace -- a pace I'm sure I'll use again at Pinhoti. It was the 1st time my legs have been pushed like that in over 2 years, so this was a good workout for me. I was pretty tired at the end of this run as finishing 2 50k's in 2 weeks was a big step up in my training.</span><br />
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<span style="font-size: large;"> <a href="http://2.bp.blogspot.com/-XOxOMvRzuIQ/UIiGhReUb1I/AAAAAAAACoo/KEhI9blF-mg/s1600/pace+tt50k.jpg" style="margin-left: 1em; margin-right: 1em;"></a><br />a few other notes:<br /><br />There were 2 work crews on the trails during the race: volunteers were building a new bridge on the Tecumseh Trail (I noticed 2 other new structures in the 1st 7 miles) and volunteers were correcting drainage on the Low Gap Trail. There was also an ultra-hike group (w/bibs) on Tecumseh and lots & lots of hikers enjoying the beautiful scenery thruout.</span><br />
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<span style="font-size: large;">photo courtesy of Charles Moman: </span><br />
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<span style="font-size: large;"><br />There were flags or ribbons at most junctions and the only other markings were the trail blazes. Several runners (including myself) ended up getting off course. 3 runners even ran the sections in a different order. I turned the wrong way at one junction & got in some extra running before finding a dead end (could have been a very long day).<br /><br />There was 1 aid station at mile 15 & everyone would pass their car at mile 21. Even though I did experience some gut discomfort starting midway thru the race, I couldn't resist the egg/cheese croissants & brownies (both a first for me). I somehow survived that digression & even slept better than usual the night after -- I think only because I was so exhausted.</span>edhttp://www.blogger.com/profile/07547250951360169480noreply@blogger.com2