Run Long and Prosper

Mystery Diagnosis - episode #?

2012-01-23T23:38:00.002-05:00

After 10 days at the Mayo Clinic, I'm back home being no closer to a diagnosis than before -- a major disappointment to say the least. They could only recommend various treatments for the symptoms of this unknown malady. I am feeling better now with the treatments I'm receiving, although masking pain is something I've always tried to avoid before.

I have more to write about my health than running, so I'm going to hold off posting again until I can reverse that. I plan to be at Louisville's Lovin' The Hills (LLTH) contributing in some form or fashion next month.

Later !?

living/running with pain

2011-11-27T19:01:00.002-05:00

It's been a couple months since my last post -- been mostly twiddling my thumbs & waiting for results & appointments. Still frustrated with no diagnosis. It's been a battle to keep from going back to the ER when the pain gets bad (they are not able to do anything for me there). My last tests in September: CT Enterography, CT Angiogram & Capsule Enteroscopy (Pillcam) all came back negative. When my 2nd Gastro Dr. (like my 1st) referred me to the Pain Management Clinic, I knew then that he had given up. So, I went back to my primary physician instead & he has referred me to the Mayo Clinic. Although the Clinic was completely booked for several months, I received a call back from them later saying they had an opening in early January -- so now I'm holding on & waiting . . . .

Sitting on my hands for so long, my legs became antsy, but my gut kept me from running. So far I have donated registration fees for 6 races that I had optimistically signed up for in better times. I don't mind donating to a good cause. I had to do something though, so I took up hiking last month -- more mileage than I had done in many years put together. I have also learned to endure a certain amount of pain. If it's too bad, I just turn around & head home. The thing is that being out in the Forest in beautiful surroundings w/Fall colors has been GREAT for the soul. Each day being thankful that I am still above ground. And today I even went on a training run (8 miles) at Otter Creek Park where Cynthia Heady (LLTH RD) is putting on a trail marathon in mid-December. I did not feel good at the start, but felt better once the endorphins kicked in and the exhilaration of trail running again (in the cool rain) hit me. Although I finished 15 minutes behind everyone else, I was happy to see that I had not lost all my running base, yet. I feel no worse for having "run".

My next race fee donation is set for this Saturday -- Tecumseh Trail Marathon. BUT, I can't believe myself that I'm even considering going thru with the event now: I only have to maintain a 17 min/mile pace to make the cutoff at 23 miles. That pace is really not that much faster than hiking! I will see how I feel next Saturday morning & also see if I have come to my senses by then.

still frustrated

2011-09-14T20:57:00.009-04:00

In my last post I was planning to do the Iron Mountain Trail Run in Virginia. Turns out it would be one of the hottest days of the year there with temps in the 90's. Since even the 80's give me problems, I had to drop the race. I could have finished the 16 mile option before it got hot, but it wasn't worth a 6 hour drive.

So, I decided to try the Run Woodstock event in Michigan the following weekend. However, this would stretch my taper to 2 weeks & would waste some valuable training time, and I would miss running in record cool weather the entire week. With the LSD 100k starting at 4 pm, temps would not be an issue and I looked forward to running at night. I also liked the 100k event as you could easily drop down to 50k or 50m after the 2nd or 3rd lap.

The race started a few minutes early, a rarity. Real sticky at the start. The night time low temps did end up about 10 degrees above normal and the humidity at or near 100% (with rain off & on) -- I was dripping wet for the duration. My legs felt great but my belly did not. How frustrating it was to have to pull up after 25 miles when I was enjoying the run so much otherwise. I just could not endure the pain. It rained off & on and then later continued non-stop thru the night. I wish I could have experienced that -- maybe not so much the mud. The trails were maintained fairly well as I could see where small ditches for drainage had been cut for the entire course. Most of the swampy areas were bridged with boardwalks. Had the soil not been a sandy base, the entire trail would have been a mucky mess with the amount of rain that came down.

Start of the 50m race:

I would like to give Thanks to some kind souls who helped me during this event: Kenneth Seidl (100 mile finisher) who kept me moving on the trails; Brenda Gutmann (former LLTH race director) who was crewing for another runner & gave me much needed assistance after the 1st lap; & Rodney, also crewing for another runner, who gave me the ride to the Finish when I had to stop.

next:

The frustration with my abdominal ailment continues. The repeat CT scan of my abdomen last week & the repeat colonoscopy today have not revealed the source of the pain. While waiting for the pathology results, I also have a CT enterography scheduled for Friday. There seems to be no set pattern in the pain flareups. So, that means I will have no set race schedule as long as I have this problem. I'm still registered for several races this Fall though: next up is the Germantown 50k, if my belly is up to it then.

back to trail running

2011-08-26T19:26:00.001-04:00

With low temps finally reaching the 60's and humidity at reasonable levels, I have started back to running on the trails - yeah! My abdominal pains come and go & my 2nd Gastro Dr. continues to be baffled as to why I'm having these pains. During periods of no pain, I feel like there's nothing wrong with me. It's during these times I look at the race calendar & feel I should be signing up -- which I've done. So many races nowadays fill up & decisions have to made early. So now I have an ambitious schedule lined up for this Fall. Problem is, I'm overweight, out of shape & making big assumptions with my pains, among other things.

I'm hoping to get in shape, though, for the Pinhoti 100 in November, so I've decided to try the Iron Mountain Trail Run (IMTR) in Virginia as a starter event. Although I'm certainly not ready for the 50 miles, the course configuration let's you easily drop down to 16 or 30 miles -- options that I will surely consider when I reach those decision points. I did finish this race within the 12 hr time limit 2 years ago, but only because I had 50k prep race (on a rare cool day in August) after the usual summer off-season.

guilty

2011-07-16T18:36:00.020-04:00

I have to admit I totally left blog-land, AND meaningful running for that matter the last few months. I've been engulfed in so many negative thoughts & feelings that I felt it best not to spill it into this running blog/diary. But maybe it's good therapy to let out some of what's been going on, so here goes:

In my last post in early May, I was to have an upper GI performed by my 2nd gastroenterologist. A procedure in a long list of procedures. He found a hiatal hernia & gastritus - both I had known about, and a couple new things to me: duodenitus & a duodenal bulb. However, the pain still felt like it was in a different location. Despite the diagnosis & level of fitness, my goal race (Massanutten 100) was very close at hand & I decided to give it a try anyway. Here's what I remember about that attempt:

race -- known as one of the toughest trail 100 races east of the Mississippi. I agree. Mountains did not seem as big or steep as the ones at Grindstone, but exponentially much tougher footing (RELENTLESS rocks). Great organization & most informative website I've ever seen.

nice map available:

4:00 a.m. start -- CRAZY. Can't understand the reasoning behind RD's wanting to deprive you of sleep before a big race when getting sleep the night before is so important. Heck, I'm so hyped that 3 to 4 a.m. is usually the only time I get good sleep anyway & to not have that makes it a little tougher.

an easy section of trail at the start:

course -- fog & haze & night obscured most of the overlooks. Course markings - super. Aid stations - the BEST. Race personnel & volunteers - efforts were above & beyond.

a clear view here:
high humidity -- started to have light rain at the start, then quit & got hot. Felt like it was on the verge of rain the whole day, but didn't till the night -- too late then. Passed several runners bent over. I stopped & cooled off at the streams.

beautiful streams:

swatting flies -- takes alot of precious energy in a long race. Covering myself with bug repellent in the heat of the day made me nauseous.

bad thoughts -- for the first time, I was discouraged to the point of not wanting to continue pursuing 100's altogether (heaven forbid) when my back started going out not long after I had passed the halfway point of the race. My back was not the highest on my list of reasons I thought I might DNF, especially with my abdominal ailments. My back had not given me problems in over a year, so it was a surprise to get that initial twinge, which signaled the beginning of the end.

RD Kevin Sayers:

Would I try it again? yes

The race is in Virginia & I was able to stay with my brother & family -- I should have been visiting alot more over the years. Even if I don't complete the 100 miles, the overall experience I had is well worth repeating (the best parts, that is). Would I recommend this race? -- yes, an excellent event.

So what's up next? well . . .

Since Massanutten, it's been numerous Dr. & hospital visits, and, I've been taking medicines that are not conducive to running whatsoever. Plus heat has played a big role as usual. It seems like this summer is even hotter than the usual very hot summers here -- the two days earlier this week when the dew point hovered at a suffocating 80 degrees were the hottest days I've ever encountered. So next & foremost is to get healthy & continue postponing any running. Each new medicine or procedure revives hope of relief so I have not given up on this, yet. My legs are aching to do something & now, to start reading stories on the ultralist & blogs really get the juices going. So maybe this Fall I can get moving again. Fingers crossed . . . . .

2011 Tie-Dye 50k -- a no go

2011-05-02T11:48:00.004-04:00

It's been a while since my last post when I was planning on doing the Tie-Dye 50k:

In the days leading up to the race on April 23, the RD announced he was changing the course since the Little Miami River was high & that there was a flash flood warning. One of the biggest reasons for signing up for this race was to enjoy the scenic trails along the banks of the river. It was the highlight of my last run there. Another reason was that several miles of the flat, very snake like bike trails of years past (gave me motion sickness) were being removed from the course this year (these trails reminded me of "Kart Country" -- the most winding trails crammed into a small area with every square foot utilized). These trails would be incorporated back into the course with the last minute change. I just did not want to make a 3 1/2 hour drive in a steady rain up to Yellow Springs, OH, to run on these muddy trails in particular.

So, heck, I thought why not just run a 50k here at home on the same day? Not many people have an established 50k course (Louisville's Lovin' the Hills - LLTH) within sight distance from their front door -- a luxury that I have. So I went running, or should I say, splish, splash in the heavy rain. Not too smart to be up on the ridges when the lightning was close though. But I will say it was the MOST FUN I had running in a long time. "Exhilarating" was the word to best describe it. In the downpours I felt more wet than I'd been under any motel shower head. It was a cooling rain in 100% humidity conditions (fog on some high hills). Also, no one will believe me (especially after a very muddy LLTH in February), but I did not get mud on my shoes! We've had so many heavy rains in the past month that all the mud (that had not been baked solid) that was there had been washed away. I waded thru knee deep water in some bottoms (up to the top of the old car door at Scott's Gap). Although it took all day to complete the 50k, I was so, so happy that I made the right decision this time.

Unfortunately, all good things end. This past week I've had to give up training due to the return of high level pain in the stomach/intestinal area. A CT scan showed no "acute" abnormalities though. Hopefully I will get a better explanation of that reported diagnosis when I see the Dr. for the upper endoscopy scheduled later this week. It feels that something is herniated -- the exact same feeling (pain) that started 11 months ago and has plagued me every day since. At times it's barely noticeable, others, just not tolerable. So at this point, the much anticipated goal race of this year, MMT next week, looks questionable at this time.

2011 Potawatomi Trail Runs 100

2011-04-13T22:12:00.011-04:00

First of all, McNaughton Park is in Pekin, Illinois. It would be silly to think it was anywhere else -- just my opinion.

Welcome McNaughton Park Trail Run?
I was really looking forward to last weekend's Potawatomi Trail Runs at McNaughton Park. For me, a 100 mile race promises: a test of physical & mental limits; the greatest anticipation; the longest taper; the most planning; the least sleep; the most anxiety/worries; the most soreness & swelling; and the greatest feeling of well being & accomplishment.

However, there's one uncontrollable factor that profoundly affects the outcome more than any other for me & that has been the weather. Anyone who has read any of my entries on this blog is aware of my high intolerance to heat & all my whining about it. Yes, I've become very sick in a couple races where the temperature & humidity were high. My body instinctively starts to shut down when it can't rid itself of the heat -- it's just that in those couple races my mind had overridden the common sense signs & I paid for it. Well, this year at McNaughton Park my mind was in control, or should I say in reality, that mentally, I just lost it? Either way, I was just so tired of sweating so profusely all day & I couldn't handle running thru a warm & humid night. I love running at night because it's "always" cool -- I should say cool "most" of the time now. I had plenty of time to finish (17 more hours to complete the last 40) & I still had some legs, but since it was not fun to me then, I don't regret the decision to stop. Was there disappointment? yes Sorry? no. My car said the temp was 73 degrees just before midnight -- the normal high for this date is 60 and the normal low is 38. The dew point felt like 65 degrees, making for some sweltering humidity. Had it not been for my sitting in the cool creek thruout the run, I wouldn't have made it as far as I did.

Waiting in the rain prerace:
Some would say the mud did them in -- a thunderstorm just before the race started -- what would the course be without the infamous mud? Really, I think the temps & humidity played the biggest factor this day. Only 20 runners out of 48 completed the 100 -- and with much slower finish times (as a whole) than previous years.

Rich & Eric Skocaj (Race Directors) did another GREAT job this year. They did their best to motivate me (& everyone else) each & every lap. Oh yes, that was the best casserole I've ever eaten (made by Mrs. Skocaj)! Also, the volunteers were outstanding once again. Brian Kuhn was my savior at Heaven's Gate. This most enjoyable aid station is voted my favorite of the year every year. Thanks again Brian! I also have to mention that my "on the course" motivator, Jeff, did double duty this year -- helping at Heaven's Gate & also running the course. Jeff ran with Chris one lap & I had the pleasure to run with them for a while until I had a "heat flash" moment & it was over. Thanks Jeff & Chris!

My abdomen/stomach has not been a problem DURING the last couple races. I still have a CT scan & an upper GI scheduled . . . . . . .

Dave Corfman, RD of the Stone Steps 50k & Badwater veteran finishing 4th:
What's next? Well I'm neither sore nor worn out as I thought I would be after this race -- of course I didn't finish it either. So I think I'll go up & try the Tie-Dye 50k (formerly John Bryan 50k) put on by Jeff McPherson & ORRRC. It's been a good "recovery" run for me & usually it's my first confrontation with oppressive heat -- NOT this year! Maybe with McNaughton's early heat "training" I will have a step up this year . . . nah!

2011 Clinton Lake 30m

2011-03-29T14:08:00.012-04:00

I came into the Clinton Lake race hoping it would prepare me for the 100 miler at McNaughton Park (Potawatomi Trail) in 2 weeks as I had done the last 3 years. I think it went well, all things considered.

One thing which bothered me the week leading up to the race was the return of some symptoms of SOD (sphincter of oddi dysfunction) which I had corrective surgery for last summer. I guess if it's not one thing, it's another -- just add it to the list. I have an appointment with yet another Gastroenterologist to see what's going on. It was a very big concern as I arrived at the race start -- ready to call it off if I needed to, but fortunately felt well enough to run and it did not present a problem all day.

Race morning was cold (27 degrees) & blustery (20 mph winds with gusts) and in the open parking lot, it felt alot colder. I believe it's the first time I've worn 3 layers to keep from shivering at the start of a race. Going over the lake for the 1st time, the wind blew straight down the lake (caps on the waves) -- the gusts were strong enough that I kept on the upwind side of the bridge so I wouldn't get blown off!

I didn't know how I would feel on race day, so I had not decided on an opening pace or race goal. Being so cold the 1st mile, I started alot quicker than I usually do, but felt I wasn't overdoing it. It was not till a couple miles later that I started peeling off the layers -- I had broke out into a good sweat & everything was sticking to me. As cold as it was, that meant I was probably going out too fast, but still, I felt comfortable with the "quick" early pace. Continuing past the 1st aid station, I thought, I sure am feeling good -- what a nice day to be out on the trails -- wish I felt like this every race & for an entire day!

I finished up the 1st 10 mile loop in about 1:50, an 11 mpm average. I was on pace to match my PR of a sub 6 hour finish and felt everything was going great. Of course, the good feelings would not last and for me it was quite abrupt at mile 19. Not sure if it was something I consumed at the last aid station or I had flat exhausted all I had. The last 10 mile loop was as difficult as the 1st loop was easy. Finish time (6:15:58) was a little slower than last year, but was not my worst time for the course. I guess I could have paced myself better, but still I'm happy with my run.

Didn't do too much socializing this day due to the weather conditions, but still got a few words in with Mike Ward, Jennifer Leslie, Ellen Erhardt (Congrats again!), Bill Dey & Kathy Siculan. Some notable faces not present this year: Jeff, Chris & Gregg!

At the moment, I'm still hoping to attempt the Potawatomi Trail race in a couple weeks. I'm going to have to take this day by day as to how it will actually unfold.

2011 Land Between the Lakes 50m

2011-03-18T13:25:00.006-04:00

My goal for LBL was to make the cutoff at the end of the 3rd loop and then hang on to finish. I was just able to do that. You know you're pretty slow when you get lapped 1 1/2 laps into a 4 lap race. Zach Gingerich (winner of 2010 Umstead 100 in a record 13:23:02) and Troy Shellhamer (winner of 2011 LLTH) cruised past me as though I was standing still. Congrats Troy! I was DFL on the last lap until the gal in front of me took a bathroom break - time 11:15:13, 48th of 49. Still, based on my training (or lack thereof), I'm happy with the effort & feel I'm on track for my goal of finishing Massanutten 100 in May -- still a long ways to go though.

About the race itself:

It was a nice day weather & trail wise. I got my first tanning of the year with the bright sun on my head & back. Although I would have preferred it 20 degrees or more cooler, there was a nice breeze off the lakes. Trails were in good shape despite recent rain in the area.

Lots of familiar faces this day -- got a word or two in with: Steve D., John D., Mike H., Mike M., Mike W., Bob E., Alvin E., Dave B., Brad A., Logan S., Eric S., Rich S., Brian K.,Troy S., and Juli & Val A. Also, Naresh introduced himself -- he had run on the pointed rocks of Mountain Mist 50k with minimalist shoes in January & had remembered me for some reason (probably because I was shirtless).

As always, LBL is a very organized event & enjoyable to run every year (7 in a row now). Multiple distances, traffic, chip timing & numerous other things RDs must manage here -- THANKS Steve & John! Also, many THANKS to super volunteer Mike Howard, who helped motivate me each lap & many THANKS to Jeff Riddle -- my own "cheerleader" on the course -- these guys mean alot when the going gets tough!

Next up is Clinton Lake 30m (yeah, the race right next to the nuclear plant). I was shut out back in January, but Bob O'Brien just recently moved me off the wait list. One thing about running this every year is that it helps gauge my level of fitness, plus this race has helped prepare me for the McNaughton 100 which follows 2 weeks later. I feel that repeating 10 mile loops & encountering somewhat similar type trails & hills is the best training that I can get for McNaughton.

coping & moving forward (slowly)

2011-03-05T18:44:00.009-05:00

When I started this blog, I wrote at the top: "I’ve set up this blog to help keep focus on training . . .". So, I've decided to keep to that line of thought and not go into details of my recent life issues here, even though one may ultimately end my running (and other things). Enough said!

I was not in the mood to write a report on Mountain Mist 50k (Jan 22) due to the circumstances at the time, so here's a short version about what I can remember now:

I came into Mountain Mist 50k in Huntsville, Alabama having not run but twice since my foot surgery in mid December. My foot did OK during the race & it was obvious that I had lost alot (as expected) since I had taken off for so long & did absolutely nothing during recovery. Although my time was poor, I enjoyed myself all day.

The first 17+ miles of this course seems flat or downhill most of the way & very fast. The rest is completely different - technical & tough hills. Fell several times (nothing serious) among the rocks thru here, mostly from not picking up the feet. Other things I will remember about this race: icy & closed roads (does Huntsville have salt trucks?), icy trails that turned muddy, lots of aid station help, no drop bags, very crowded start (300 runners) & backed up for several miles, hot & fresh pizza for late finishers too, nice finishers slate tile.

Also, here's a report, mostly about the mixup at Louisville's Lovin' The Hills (LLTH) last month:

With Cynthia's (RD) father critically ill all week leading up to the race, I tried to do whatever I could to help out. Usually I like to rest up & keep off the feet the days leading up to a race, but I ended up hiking the course -- marking & re-marking trails & putting up signs. Since we had the 1st case of someone taking down course markings, I delayed putting up signs till Friday evening & early race morning. At the end of the day Friday, I was pretty tired. I slept good, but paid for using up my legs the next day. It was a similar case a couple years ago when I volunteered to clear trails from an ice storm just before the race.

Todd Heady:

Todd took over the RD duties & everything seemed to be going smoothly race morning. The NWS & 3 weathermen had predicted a low of 26 & a high of 42 -- I figured most of the course would stay frozen, at least in the shade all day. Of course, the temperature predictions were wrong . . . I woke up to 30 degrees & the high was 49 degrees! Which meant alot of the course would thaw out & get pretty muddy by mid-afternoon & it was certainly that.

Ran into alot of familiar faces & it was great to get to talk to everyone race morning! As for my race, I knew adrenaline would carry me the 1st part, but after that, there wasn't going to be any energy reserves this day. I was upbeat on the frozen trail in the scenic snow covered forest till I came to the 50k/15m junction at mile 7. There was Todd! He said the volunteer had not showed up & that before he got there, 16 people had taken the wrong turn & skipped most of the 2nd leg (Yost) & headed out on the 3rd leg. That really flustered me.

I had helped design the course & had stressed how important this junction was -- saying this was the one spot on the entire course that needed someone to be there. I know things happen, but still I couldn't get my mind off it the entire day. I had put up the signs on the course except at this junction & Scott's Gap. Although I did get to check the signs at Scott's Gap the day before, I did not check the signs at the junction as I knew someone would be there race day . . . . Todd had taken care of these -- still I can't understand how the runners took the wrong turn if the signs were up?

Now I was mentally out of it along with my legs starting to tire badly. With the course turning very muddy late in the day, it was a tough battle, but I finished -- time wise a personal worst for the course by far.

Looking forward to improving on the race preparation next year.

next:

Next up is the Land Between the Lakes (LBL) 50 miler. With my inconsistent/nonexistent training & recent weight gain, the most difficult part of the race is going to be making the cutoff at the end of the 3rd loop. I'll have to average about 13 minutes per mile for the first 36 miles (at LLTH 50k I only managed 16 minutes/mile). The most critical factor for me at LBL has always been: getting the early pace right. With the 1st 1.7 miles on the road & several hundred runners packing the single track early, the start has been the deciding factor in all my finishes.

difficult times

2011-01-31T10:24:00.001-05:00

Been having some serious family & health issues lately, so I'll keep my Mountain Mist report short: I finished.

a neuroma, not a cyst

2011-01-06T19:48:00.005-05:00

Yet another mis-diagnosis, but in this case the surgery would have been the same. The Dr. discovered it when he cut me open -- the pathology report on the mass removed from my foot 2 weeks ago confirmed a neuroma (the swelling or benign tumor of a nerve that is a result of a compression or trauma). I guess what threw the Dr. off was the location -- not the normal spot for a neuroma on that part of the foot.

I had the stitches removed today in the followup with the Podiatrist. I asked why he had to make a 1 1/2" incision to remove a pea sized lump -- answer was "it had to be done" (duh). The way my foot was swollen afterwards, I feel he must have dug around a while to get it. Glad I was asleep at the time.

I'm taking recovery day by day now -- hope to be able to get trail shoes on my feet soon. So glad to be off crutches for a week! Gaining weight though. I've had a long long time to lazily sit on my tailbone & think about races for 2011 and set a goal . . . all my training the next several months will now be for my goal race: Massanutten 100 -- toughest race this side of the Mississippi?!

Oh yeah, last time I went to sign up for Clinton Lake 30M (in March) that I had done the last 3 years in preparation for McNaughton, there was no registration link on the website. The next time I looked, it was filled. Snooze you lose!

2010 Lookout Mountain

2010-12-22T10:01:00.008-05:00

Last year's fog on top of Lookout Mountain at Chattanooga, TN, kept all the scenic views at the overlooks hidden. This year it was cloudy in the morning, but no fog or real low clouds. Some GREAT views -- could see 30 miles or so even thru the hazy sky. Other than the Natural Bridge, KY, run 6+ years ago, this race setting has to be the most scenic of any ultra I've attended. At least half this course was changed from last year, but the organizers kept the scenic sites intact & even went by the waterfalls area twice this time!

I would classify the course this year as "fast" for a 50 miler. One real big hill and lots of runnable grades up & down. Unlike last year, there was no mud to speak of & no knee deep water crossings -- the trail conditions were excellent. I enjoyed chatting during the race with a couple runners I had met at previous races -- Ken Seidl & Beau Wendholt. Beau mentioned he had moved to Chattanooga from Indiana, but still directed a trail marathon there (Honest Abe Marathon). I also passed Troy Shellhamer (a LLTH veteran & a local runner from Louisville) on the out'n'back part of the course. He was in first place & ended up extending that lead!! CONGRATS Troy!

As for my race performance, I was disappointed once again (avg 14:41/mile) but I have only myself to blame for a silly mistake in the 1st half of the race:

Looking at the new course map prerace, I didn't notice (duh), or it wasn't obvious to me until I ran into it, was that I would be running the 1st 22.5 miles with only 2 aid stations in that distance (3rd aid station was at 22.5 miles). Under normal weather conditions, I usually need 20 oz every 45 minutes -- so at a pace of say, 14 minutes/mile, I would need seven 20 oz drinks. Since I only carried one 20 oz bottle (that was the mistake), there was no way I could drink all that I needed at the aid stations & not be bloated. Needless to say I became very thirsty & had to drag myself into the 3rd aid station.

Once I get behind on the hydration, it's hard to get back just right. Over the next 3 aid stations (spaced closer), I drank & I drank -- then it got to where I was peeing every 5-10 minutes! I backed it off but I didn't get it right till I finished.

Also, I almost repeated my blunder of last year -- missing a turn and going an extra 2 miles:

The course marking at this event is unique in all the races I've run. Generally, the trail itself was not marked with flags. Flags are placed in a line across turnoffs -- don't cross the flags & you'll be OK!! There is one major flaw/inconsistency to this & I discovered it last year & did so again this year: when you are on a paved road, you can't stick the flags into the hard surface when you need to show a turn (you need a sign or a person or pavement marking here). Once again this year, I missed a turnoff from the road but luckily was caught after only going a couple hundred feet by the observant gal behind me -- THANK YOU! With this kind of marking, if you make a mistake, you won't know you're off course till you come to a junction & there's no flagging . . . could be miles!

I was surprised to even see some "confidence" marking this year, that is, flags placed other than at junctions to let you know you're on course when you haven't seen flags for miles. Other than the one turn I missed, I thought the course was very well marked & would guess that there were 3 or 4 times the number of flags of last year.

Next for me is surgery on my cyst later this afternoon!

2010 Tecumseh Trail Marathon

2010-12-06T21:25:00.015-05:00

A gorgeous day for the Tecumseh Trail Marathon! 4 inches of fresh snow -- reminding me of Louisville's Lovin' The Hills in February when the snow piled up on the branches till they could hold no more. Awesome scenery!

As for the race, well, I finished. Slower than the disappointing time of last year, as expected, and would have been even slower had the race been the same distance & on the same course as last year. Due to the snow, the race started & finished at the Yellowwood finish line -- an out and back instead of point to point.

I also learned a few hours later than instead of going to the halfway point where the largest hill on the course was located, the turnaround was at least 0.75 miles before then, making the race more than 1.5 miles shorter than last year & skipping the big hill altogether. That would have been fine by me except that I had left a drop bag at the halfway point & I did not realize that we were not going to pass by this area. I had disposed of my gatorade "water bottle" by mile 10 & was looking forward to picking up a new one along with some more gels! This was a mental & physical letdown for me at that point, but I managed to keep positive & continue enjoying the run on the way back to the finish, albeit a much slower return.

One thing about an out and back race is that you can see everyone in the race! I recognized quite a few faces although there were more runners who knew me than I knew (some even admitted they recognized me not by name but ONLY as that "fool" who never wears enough clothes). Felt sorry for the leaders who had to veer off the narrow single track when runners in the other direction did not yield and had to blaze a new trail into the unpacked snow. Much of the course was not meant to be double wide & with several hundred runners, there was alot of dodging for everyone.

I had some intestinal issues at the start & a foot (cyst) issue by the time I got to the finish, but I don't think either had a noticeable effect on my performance. My physical conditioning is still lacking, yet I feel I'm seeing some improvement. With the unsure footing in the snow, slush & mud, the cyst on the bottom right edge of my right foot received more lateral pressure than I was expecting -- even with my modified shoe. The cyst area is still swollen right now & reinforces the fact that this problem is not going away. Since I'm signed up for Lookout Mountain in a couple weeks, I believe I'll have surgery to remove the cyst after the race. Hopefully recovery will be quick.

Brian Holzhausen - Race Director:

more surgery?

2010-12-01T20:47:00.013-05:00

After OPSF a few weeks ago, I realized I had to do something about the cyst on the bottom of my foot as I could not place full weight on it without enduring pain. The Podiatrist stuck a needle in it (ouch!), but couldn't get anything out of it. A MRI of the foot confirmed the cyst was a solid, homogeneous mass -- likely a ganglion cyst & that it didn't appear to be malignant. The recommendation was to have it removed.

Ever since then, I've been debating whether to have this surgery, which would likely put me out of action for a minimum of 2-3 weeks (according to the Podiatrist). The thing is, I'm still several months away from recovering from my last stay in the hospital! As an alternative to surgery, I've discovered that if I modified my shoes, I could reduce the pain significantly. Adding another pad & making a hole in both inserts, I can keep most of the pressure off. But, raising the foot just this small amount makes it feel like I'm wearing elevated shoes and makes my toes prone to blisters on the TOP! Also, a hole in the side of my shoe allows some lateral relief. At a training run at Tecumseh this last Saturday, I added another pair of socks & plenty of lube & was able to finish the run without alot of pain. Biggest problem at the run was not the cyst, but being out of shape -- just been missing too much training time.

minimalistic footwear for around the house:

So, right now, with the shoe modification, the Tecumseh Marathon is a go & surgery is on hold. Based on the very slow training run, it looks like I won't be able to improve on my disappointing time of last year (when I was still recovering from the swine flu). Based on the pace I was able to keep on the training run, I'm going to have to downgrade my goal this year to 6 hours instead of 5.

Tecumseh training run crew, courtesy of Terry Fletcher:

2010 OPSF 50/50

2010-11-09T09:10:00.007-05:00

I ran my 1st 50 miler at Owen Putnam State Forest (OPSF 50/50) in Indiana back in 2004. I returned last Saturday to help get back to the level of fitness I was in before my summer problems. Well, in a long race as this, any small issue can become a big one which is what happened with the cyst on my foot. Lots of pain there -- and after about 35 miles I could no longer push off from that foot. The pain eventually spread to my toes & I had to adjust my gait in order to finish. In hindsight, I should have pulled off my shoe & added some more vaseline to the outside of the cyst which was rubbing the inside of the shoe or just ended the race right then. I had lubed up the cyst at the start, but it needed more attention thruout the race. Since I'm still limping from this today, I realize until I get this resolved, I am not going to be able to pursue any more running.

About the race:

It was a beautiful race day! A frosty ground meant clear skies w/cold temps with no wind -- my kind of weather! A big difference from the 80 degree weather at Stone Steps just 2 weeks ago. Temps ranged from the lower 20's to the mid 40's. I wore a long sleeve technical shirt over a singlet the 1st & last 5 mile loops -- both done in the dark. The rest of the day was in a singlet -- felt great all day!

The course was very dry compared to previous years & the leaves were not 6" deep like the last time I ran this race. Still I managed to stub my toes as it's so much easier to shuffle the feet than run. One big difference this year was the devastation from lumbering operations on several miles of the 13.2 mile loop, which was run 3 times. I could hardly recognize many areas -- tree tops scattered everywhere & numerous turnoffs & rough areas from equipment usage. One thing that you had to do was pay attention to the ribbons -- there were at least 5 different ribbon colors! Of course, I managed to miss one turnoff . . . missing turns off a wide main trail has become a bad habit I've picked up mostly in the last year or two. Only went an extra half mile or so, but met 2 others when I was backtracking so I wasn't the only one to have missed that turn.

I've enjoyed this event several times over the years as it's so laid back and the volunteers are so supportive -- race director David Glass & former director Norm Carlson are great people too! However, I've had a negative for this event the last 2 times I've run here: On the short 5 mile loop, you will pass by residences that are next to the trail or road. If you're slow & finish in the dark (like me), it can be quite a challenge -- especially when by yourself. About every residence has dogs & some let them loose at night. Not a problem in the morning as you're running this small loop with alot of company at the start. In 2007, it was 2 large dogs -- one a heavy set pit bull mix that charged me while I was running on the road. One thing I've learned with dogs: one dog is usually not that bad (unless it's really mean & large) -- two dogs together get much bolder & dangerous -- 3 or more dogs together can be life threatening as they get that "pack mentality" & have no fear! This last Saturday, one large German Shepherd charged me as I running beside a house in the woods on the trail. At first, being so dark, I thought it was in a big pen -- wrong! I pointed my headlamp & handheld lights into his eyes. Even then he got too close for comfort! Only when I raised my arm & took a step toward this ferocious beast did he take a step back. There was a light shining from the house in my direction, so I did not throw a fist size rock which were plentiful on the surface I was running on at the time. Sure didn't want to get shot by some paranoid property owner so I backed away till the dog didn't follow.

Last month I signed up for the Dizzy Fifties in Alabama (Nov 20), but was put on a waiting list as I entered too late. With my current foot problem, I'm not going to be running this race even if I'm taken off the list. Going to see a Dr. to see if something can be done . . . Still, I haven't given up hope of finishing my 8th straight Tecumseh Marathon coming up in early December.

2010 Stone Steps

2010-10-28T12:00:00.005-04:00

I knew coming into this Stone Steps race that the 50k distance would be stretching my limits & that the course itself was not the easiest one for an attempt to return to ultrarunning after a 4-5 month layoff. And it proved just that - tough!

My legs were so sore after the 1st of 7 loops that I knew then I would be walking quite a bit this race -- & did. I really hit a wall with 2 loops (8.5 miles) to go & couldn't take another step. But I got some help: Brad Compton, who had signed up but didn't race due to an injury, showed real dedication & drove to the race anyway to volunteer. He was instrumental in getting me off the picnic table bench that I had been glued to. And also, thanks to Mike Matteson, I was able to start walking (baby steps at first) on the 6th loop. A couple miles later, I was able to break into a shuffle & continue that (w/walk breaks on inclines) to the finish. Final time was just under the 8 hour cutoff for the race -- almost exactly an hour slower than my previously slowest time on this course last year when I was recovering from the flu.

What made it so enjoyable though: I know or recognize more runners at Stone Steps than any other event that I regularly run. Yes, it's in Ohio, but KY only has 2 (or sometimes 3) ultras the entire year. It was great to hear how everyone's been doing! Of course, I would have enjoyed this event more had I been in better shape . . .

One thing was drastically changed this year at Stone Steps, and I hope it was just a one time deal (but I don't think so): A 27k race was added this year. They started a half hour later than the 50k. Exactly 6 miles into the race, the leader of the 27k unexpectedly passed me -- that meant he was running right at 5 minutes per mile faster than I was -- I blinked once & he was out of sight. That was just the beginning. In the next 2 1/2 laps, it seemed like every 27k runner passed me on the sometimes narrow trail. It became crowded on the 2nd pass thru the short out & back of the 3 mile loop: there were alot of runners behind (27k runners) & even more runners approaching (50k & 27k runners) -- all moving faster than I was. I think I just happened to hit the rush hour for this portion of the course & had I been running faster up to this point, I probably would have avoided most of the traffic jam.

A few weeks ago, I signed up for the OPSF 50/50, instead of the Pinhoti 100 (which I had plans on running before my problems over the summer). At the time though, I didn't realize I would aggravate a (ganglion?) cyst on my right foot during Stone Steps. The cyst looks like a bunion, but mine is near the small toe. Trying to divert excessive pressure off that side, I also strained my arch somewhat. So I'm going to see how my foot progresses before deciding to take on the race. As for my abdomen where I had surgery, I could tell my gut was not the same, but I did not have any issues thank goodness!

training resumes

2010-10-08T17:11:00.004-04:00

Since my last surgery, I've felt a little better every single day -- maybe that last one did the trick (fingers crossed!). The only real pain I'm having right now is from my joints, which is typical when I start back into training after a long layoff. No pain from the abdominal region. I started hiking earlier in the week and I'm now into jogging. The first jog was about as tough of a run as I've done in a long time -- fits & starts & negative thoughts. But after the 1st mile, I was able to slog steadily. A couple miles later though, my right knee said "STOP, you will NOT take another step!" and I had no choice but to comply. My 2nd jog yesterday was better.

Being so out of touch with the ultrarunning scene these past several months, today I caught up on my reading of everyone's blogs that I used to keep up with regularly. Reading all those interesting stories & race reports sure has me motivated to get back into shape! I already have some leg muscle soreness just from jogging -- boy do I have a ways to go. . .

As an added incentive to keep moving forward, I've signed up for the Stone Steps 50k (in 2 weeks). The race is on one of my favorite courses & has a great RD in Dave Corfman. I know I'm not ready for the full 50k at the moment, but he has added a 27k option this year. Plus, the fact that runners pass by the start/finish every 3 or 5 miles thruout the race, I could easily drop -- DNF, which I've done there before.

the end is near?

2010-10-03T09:01:00.004-04:00

Yes, I 'bout fell off the Earth. It's been a difficult few months since my last blog entry. Been depressed with the everyday coping with pain & nausea as the simple side pain I had in June steadily worsened to an unbearable point. I had my 3rd surgery Thursday & for the first time in a few months I have optimism that there can be an end to this misery. I'm hoping I can slowly start some hiking & then try running again. I know my leg muscles have atrophied as I learned several years ago that as I age, the longer the break in running I have, the higher the rate of muscle tone loss. A 2-3 week break is tough, a 2-3 month break (w/zero exercise) is very very tough. I seem to keep up on the aerobic side after a long break but I'm sure that is affected, though not as noticeable at first.

So once again, after signing up earlier in the year, I'm going to miss the 2nd annual OIL CREEK 100 next week (Oct 16) because of a health issue (swine flu last year). However, I just signed up for the Jan 2011 Mountain Mist 50k (because they fill up so quickly) -- so I am thinking positive!

No Mo

2010-06-18T14:25:00.002-04:00

All week I've been flip-flopping (at least 3 times) on a decision to run Mohican 100 tomorrow. When there was no abdominal pain whatsoever, I'd feel like on cloud 9. I would then go over my race & course strategies and continue to prepare everything, including packing 7 drop bags. Each time the unpredictable pain returned, I had to re-evaluate my plans. Last night before I went to bed, I thought I had made the final decision to run -- everything was ready -- leave for Loudonville in the morning. In the very early morning hours though, I was awakened (for the 1st time) by side pain. That was the final straw. I can be really hard-headed, but common sense won this time.

I'm DEVASTATED! A year long wait has gotten a year longer. My legs are full of run -- all my training since McNaughton will do me little good when I return (body willing) to racing at the end of summer.

Going to see another specialist ASAP.

a diagnosis

2010-06-11T23:12:00.006-04:00

After being continually prodded, stuck for blood, probed from within & zapped by ultrasound & x-rays, the latest diagnosis (or educated guess) is: an abdominal wall strain (slight hernia). Despite all the tenderness in my entire right side -- everything, including the liver, kidney, adrenal, stomach, colon & pancreas were deemed normal by the Drs. after looking at all the tests (that's good to know!).

At first, the most pain was generally where my gall bladder would be, but since that & my appendix were removed many years ago, it made it all that more perplexing. Secondly, it was thought it was my kidney since I have a horseshoe kidney; have had a history of stones & the 2 cysts in the right kidney that, according to the radiologist's report, had grown in size since my last scan 5 years ago. However the urologist said that my kidney did not appear to be the source of pain & that the cysts I have are very common & did not concern him (good!).

a late race report:

Initially the pain a couple weeks ago felt like a "side stitch" that would come & go, so I did make an attempt to run Another Dam 50k last Saturday. A couple miles after the start though, the pain came back, so I immediately slowed down (no choice really) & stopped after the 1st lap.

Of what I completed of the race, I liked the new course (with no sun). Several years ago when I ran this, the flood waters came up DURING the race & the course was altered "midstream" -- including some trail blazing for some on one lap. This new course was changed more this time -- more trail, but still a very, very fast course. The sun was intense back when on the old course, but not last Saturday. Instead, it was cloudy and the dew point was 70+ degrees -- extremely humid in my book. After a few miles, I was so soaked it looked liked I had just got out of a swimming pool! The temperature was already 77 at the start, 10 degrees warmer than forecast, but despite the humidity, I didn't feel hot like I usually do under the conditions -- I think my mind was pre-occupied with the pain. I don't believe it got into the 80's the rest of the day. Sure wish I could have found out if I would have handled the conditions the entire distance.

next:

I thought I really needed to finish Another Dam 50k to have enough heat training for the Mohican 100. And, of course, I did not foresee this side pain (which I still have). Also, since I will have not run whatsoever for 2 full weeks come race day next Saturday, Mohican is looking doubtful at the moment. If I don't run Mohican, the disappointment will almost rival missing the inaugural Oil Creek 100 race last Fall (because of the swine flu)!

.

sidelined

2010-06-09T08:46:00.003-04:00

Due to an unexplained pain, my activities are very limited at the moment. I'm awaiting the results of the latest tests/scan and a diagnosis.

Stone Steps 50k - FA

2010-06-01T13:53:00.001-04:00

The FA run on the Stone Steps course this past Saturday officially kicked off my heat training that will hopefully prepare me for the Mohican 100 in 3 weeks. Every year in the cool Spring, I set goals for the summer, but always tone them down after my 1st encounter with an 80+ degree day. This year will not be any different.

With the forecast high of 83 in Cincinnati for this FA run, I was looking to get a gradual introduction to running in the heat. I really wasn't prepared for the actual weather I encountered: 90 degrees & high humidity!! The sun was intense & when out in the open, I had to run from shady spot to shady spot. The best thing about this was it felt "cool" once I got back into the woods, when actually it was still hot. Only about 2 to 3 miles of the 50k was out in the direct sun -- at Mohican, about 25 miles of the course will be on dirt, gravel or paved roads -- alot of sun exposure will be possible & most all of that portion of the race will be done in the afternoon.

As for my FA run, I arrived 30 minutes late due to a wreck on I-75 and did not start with the other runners. I set my own slow steady pace that I hoped would get me thru the day. That pace was almost 16'/mile -- which I was able to maintain for about 8 hours for the 50k, a PW (personal worst). Still, if I can keep that same pace up thru the heat of the day at Mohican, I would be in a good position to finish the race this year (as long as my back cooperates!).

I did get in a good chat with Dave Corfman, RD for Stone Steps 50k, who was taking it easy this day recovering from an injury. Got to hear about his upcoming Badwater adventure in mid-July -- talk about the need for heat training!! Also ran into Kyle Fahrenkamp this day, who was also getting in a heat work -- he'll need it as he's on Dave's crew! Good Luck you guys!

next:

I'm going to have one more long training run in the heat & humidity this coming Saturday: Another Dam 50k. The course has alot of road & wide trail that will be exposed to the sun. I could not handle that whatsoever last time I ran it a few years ago. I need the training, yet I don't want to get burnt out (literally) 2 weeks before Mohican. So will set the same goal as last Saturday -- finishing!

.

2010 Dances w/Dirt Gnawbone 50M

2010-05-18T18:53:00.019-04:00

Be warned, another long report:

Having skipped the John Bryan 50k 2 weeks after McNaughton this year, I felt fully recovered this time & prepared for DWD -- unlike last year. I had hopes of breaking 11 hours & chalking up another course PR. With rain in the days leading up to this race, I knew it would be muddy on the horse trails as I had run this race the last 3 years & pretty much knew what to expect. What I had learned & reinforced myself with each year too was that following course markings would be a top priority . . . well, I thought I had learned. That, plus an unlucky twist, made for an eventful race. The course studying & long thought out plans for hydration & fueling was all out the window starting an hour into the race . . .

prerace:

It was a cool, partly cloudy morning with heavy dew in the fields around the start area. I got there an hour early for the 6:15 start after a 2 hour drive. There were a couple ACRES of vacant parking when I arrived, so why does the next car arriving park so close to my car that I can't even open my door halfway? One of my pet peeves, I guess, so I just pull out & re-park. A sign of things to come?

start:

At the start line I position myself at the very back of the pack & notice Paul Owen, also from Louisville, standing right beside me. Hope you had a good run Paul!

Paul & I ran together for the 1st mile or so. According to my GPS, the first mile, mostly on gravel road was 11:33, much better than the 14 minute first mile of last year when I couldn't muster any leg turnover whatsoever. As expected, we ran into muck on the first hill, but after that it was mostly just wet ground with only a few real muddy sections (till it started raining).

aid station/drop bag blunder:

After we reached "Horse Trails", I was expecting an aid station, but never saw it. No problem though, my only drop bag (visited twice) was at the next scheduled aid station where the plan was to drink 20 oz & pick up 20 oz more in my water bottle & pick up some gels. I had not started the race with a water bottle as I knew I would pick it up at my drop bag at the 2nd aid station - WRONG! Arriving at the Raccoon Ridge aid station, there were NO drop bags to be found -- I was in a daze. I asked the volunteer where they were & she said they decided to move them to the next aid station & pointed down the road -- so I headed that way. I was so engrossed with the fact that the drop bag was not there that I failed to drink & fuel up!!! I didn't realize this till I was a half mile down the trail -- a HUGE blunder on my part, but felt like that blunder shouldn't have had the chance of happening in the first place . . .

back on track (for a while):

I tried to keep positive, even though my thoughts kept returning to the fact that I was burning up my energy reserves that I would need late in the race. The course was changed quite a bit thru here from last year, so I focused on that. There were numerous wide streams that kept your feet wet, but they were a good place to keep the mud washed off. The organizers also added probably the steepest hill on the course thru here & it would have to be done twice this day.

Finally arriving at the aid station at 9 miles, I got the first gels & drink at my drop bag. It wasn't hot & I wasn't dying of thirst, so I felt I wasn't set back too far . . . hydration wise at least. For the next 10 miles or so, my energy level felt OK & I was able to get all my mind into enjoying the run.

something is wrong here! :

Running on some real nice, well maintained bike trails coming up to the Hesitation Point aid station, I came even with a runner & he introduced himself as Rick Ferguson. I had passed by him on trails in Louisville but had never met him. He was running his first 50 miler, although at that point he was thinking about dropping down to 50k. We were having a good chat when all of a sudden we spot a gal with marking flags off trail to our right --- she says "You need to be over here!" What?? We get off the bike trail & head over to a lesser maintained trail that heads up the hill. I did not recognize this trail from previous years. On this trail, it was a straight shot (uphill) to the aid station & probably cut off at least one big switchback on the bike trail -- I knew something had to be wrong somewhere. I saw her continuing in a straight line down the hill behind us, bypassing all the bike trail we had just come up!! -- what gives??

Leaving the Hesitation Point aid station & the best scenic view on the course, I crossed the road & headed to the trailhead. I approached the end of a fence where some people were standing & I went on by them & down the trail. After a while I saw yellow flags but it didn't dawn on me I was on the wrong trail as my mind was still trying to figure out what had happened just before the last aid station. Then I heard the familiar "You're going the wrong way!" As I came back to the end of the fence, I realized there was also a trail on the other side of the fence! I was thinking the people standing there blocked the view of the pink flags, but when I came thru the 2nd time on the next loop, I could see that you had to really look to find the pink flagging on the other side of the fence. No big deal, it just reinforced the fact that I had to concentrate more on the task at hand.

Ogle Lake:

The rest of the loop was familiar to me & had not changed (it was run in the opposite direction only the 1st year). On the way down the trail to Ogle Lake I ran into a family trekking up the muddy trail. One adult was carrying a little girl & there was one small boy crying, obviously very tired, literally being pulled up the hill. Really felt sorry for him as he had at least another mile uphill to go! After passing them I could see the mischief that they had gotten into earlier: pulling flags down -- some scattered, some in neat piles. I knew the way so it wasn't a problem. What surprised me though as I reached the Lake was that I couldn't find the aid station!! I knew there was a last minute call for volunteers on the website -- maybe they ran short?! Was it one of the cars parked in the lot with the trunk open?

2nd loop:

Starting the 2nd loop, around the marathon distance, my legs started to give out. I stopped to take a stick out of the inside bottom of my shoe & wish I hadn't. The saturated shoe felt like 5 pounds in my hands! That probably worked on me mentally more than anything.

To keep everyone on their toes, or just keep it more interesting, the 2nd trip around the main loop had 2 major changes from the 1st time around. The loop would be 2 miles shorter, but they would also add an "off trail" section. Plenty of flags & signs thru these areas -- they did a great job marking here.

Part way thru this loop it started to rain. The forecast the entire week had NO mention of rain for the race -- even with the forecast as late as Friday night. It was a surprise to feel the 1st raindrops. When I heard thunder, I knew then we were in for a soaking. I didn't mind the rain itself at all, in fact it cooled me down. What had me thinking ahead though, was that I knew that the already mucky mud on the last few miles of horse trails on the course were going to be really nasty by the time I got there!

The bike trails were hardly affected by the rain, even when the rain became heavy. I could see where volunteers had opened up the sides of the trails so that all the puddles would drain. The trail itself had a good cross slope & was hard packed, so even at the wettest times, there were bikers on the course. One problem on the bike trails though, was amplified by the rain. It was impossible to hear the bikes approaching with the rain pelting the leaves.

something is wrong here! (part 2):

As I was heading up the bike trail up to Hesitation Point, I suddenly noticed a runner crossing the trail from left to right in front of me. It looked like a runner I had passed going thru the last aid station. I asked her if she was on the course. She said she's following the same trail she ran the 1st loop! Lo & behold I look directly to my left & then to the right & I see pink flags -- what's going on? Did I miss the turn twice now?! (I must have & so did others). Anyway, I made an abrupt right turn & headed up the hill after her & it led up to Hesitation Point quite quickly. I didn't realize how fortunate it was to see her at that one instant till I could see the GPS plot after I got home & see as to just what had happened. My GPS registered 50.83 miles for my race while the website said the course was 49.5 miles. My GPS always measures on the short side on courses, more so when the leaves are on the trees & there's loss of signal -- not sure how long the course actually was or how much I ran.

the final legs:

The horse trails didn't disappoint. Some of the mud pits were under water! Deep! Soup city! Fun?!

One of the last legs of the course was changed quite dramatically. I'm really surprised that DNR (Dept of Nat Resources) would approve off trail running in such wet conditions -- a big NO NO to get off trail anytime here in the Jefferson Memorial Forest. "Running" in a forested area across steep, slick cross slopes exposed alot of areas to erosion as runners battled to keep upright.

The snow ski slope at the end, well, that was a different story. It was already a developed, commercialized area, but the drainage was not being maintained. I guess I saw it at its worst, in the middle of a downpour. I had a choice of using my rear as a board & water skiing the stream right down the middle or sliding on the mud on either side or slipping on the flattened, soaked grass to the outside of that. I chose digging in my heels & zigzagging across these sections on the best path that would keep me upright -- succeeded!

At the finish, my timing chip didn't work, covered in mud. They really didn't have to show tenths of a second for my time when they guess-timated my finish time off their watch. 12:36.01.7

other notes:

The organizers really did improve on their course marking over previous years with lots of flagging & signs -- in fact I was giving them high praise . . . until I reached Hesitation Point. They also did a SUPER job in separating the relay runners from the ultra runners. Not once did I see a relay runner on the same trail this year.

The barbecued pork at the finish was not in short supply this year & was real tasty!

Although I've attended DWD the last 4 years, I'm considering running in the Massanutten 100 in 2011 which is on or about the same date as DWD each year . . . will see how the training goes & if I can get entry thru the December lottery.

next:

The race I'm training for right now is the Mohican 100 in mid June. The last 2 years there I've had trouble with the heat & had major problems with my back. I'm looking for a good prep race the 1st week of June. Another Dam 50k (AD50k) and the DINO 15k at Brown County appear as good options. I'm leaning towards AD50k at the moment. Although I wouldn't classify AD50k as a full trail race, it would help prepare me for all the sun & road that I'll be exposed to on the new Mohican course. The AD50k website says the course has been changed to provide more trail, but I don't see that on the park/course map & wouldn't expect anything different. The intense sun shut me down 4 years ago when I last run the race, so I know I have my work cut out for me if I choose the race.

final note:

If anyone can help me, I've been unable to hyperlink the main DWD web page on this blog: http://www.dwdgnawbone.com/. Maybe it's just the Firefox browser I'm using. Thanks!

2010 The Original McNaughton Park 100M

2010-04-14T22:03:00.029-04:00

I hear people say that continuing after 50 miles to reach 100 miles that it's all mental. For me, that has never been the case. Maybe it's because of my own physical limitations that I feel it's the other way for me. At the McNaughton 100 this past Sat/Sun, it was no different. It was typical of a race that lasts over a day -- alot of things can happen -- and usually does. Instead of a lap by lap detail as I've done in the past for this race, I thought I'd list the physical challenges which I encountered (or did not encounter) & how I dealt with them:

a fickle backbone (Drs. have told me it's Degenerative Disk Disease):

My back going out is the reason or the major contributing factor in each of my previous 100 miler DNF's -- was not a factor in this race -- thank goodness! However, on Friday morning the day before this race, I thought for sure I was NOT even going to start. My back is fickle in that it can go out for no reason at any time. But this time, my middle back went out (popped) when I awkwardly tried to lift a drop bag from the backseat from the driver's seat. It had slipped so bad that the pain radiated thru my ribs/chest & felt like I was having a heart attack too! After a painful & most tense time at packet pickup, I debated whether to spend the night, head home or find out where the local hospital was located. After deciding to spend almost every single minute afterwards in a motel bed, I miraculously got up to a pain free back! I guess I don't always have anything but bad luck . . .

heat (I have an extremely high intolerance for this):

Most would say the weather on race day was nice -- 40's to the mid 70's, clear skies. For me, I look at it this way: the high temps would be 15 degrees above normal & my body had not adjusted to the change. Yes, it was lovely scenery with a beautiful blue sky which I thoroughly preferred over dreary, rainy skies of past years, but handling the heat has always been a problem for me. Fortunately, for this race, I only had a slight problem mid-afternoon Saturday when no matter how much I drank, I was still thirsty and fluids stayed sloshing in my stomach. This usually only happens to me when it reaches 80 or so, but fortunately there was a nice breeze in the afternoon & I was able to survive this day!

feet & ankles (sprains, blisters, etc.):

These are usually not a concern for me for races 50 miles or less, unless it's the occasional sprained ankle. For longer distances & for races where the feet stay wet, it's a big challenge to finish without any problems in this department for me. With 2 creek crossings & 1 unavoidable soupy mud pit each lap for 10 laps, I was going to have wet feet the entire race (after the 1st creek crossing 3 miles into the race). The course was unusually dry for "Muddy McNutty" this year as I think it's the 1st year in the last 4 that it didn't rain the day before or on race day. There were still muddy sections, but at most places there was a fairly dry runaround if you made the effort. My problem this year was the one soupy mud pit that had a stream running down the middle of it. The mud was easy to wash off when reaching the creek a couple miles later, but the washing did not remove the sand & grit left behind inside the shoes! I ended up having several blisters for the 1st time in over a year, but nothing serious. The heavy wet shoes & socks had a bigger effect on me than the blisters this day.

I also had one short-lived problem, thankfully, with my toes this race. Coming down a short steep hill (one of countless) too fast, I used my forefeet to slow myself down (you know, the loud flopping you hear of runners feet coming down a hill behind you). Anyway, I did it so hard that I thought I broke the toes on one foot! It was extreme, wincing pain for a minute & thoughts of a DNF quickly came to mind. After shifting all the weight to the other foot & hobbling down the trail, the pain slowly went away (whew!)-- learned quickly not to do that again!

chafing:

This seems to be a more of a recent problem as I've gained a little weight in the last couple years. Before, I had always put lubricant on prerace & that was all I needed. Now I've found it needs to be applied on a regular basis, but I still keep forgetting to re-apply it until chafing has started (by then it's too late). This race day, the bottom half of my running shorts had so much Hydropel & vaseline in them than they looked shiny wet! I've learned from experience that chafing can become extremely painful & can become a race ending factor.

other (hydration/electrolytes, swelling, nausea, stomach/intestinal issues, etc., etc.):

There are so many other things that can happen too -- too many to list. Like when I got some sweat/crud in my eyes early Sunday morning. Not wearing a shirt, I didn't have anything to wipe my eyes with. I was pretty much blinded until I shed enough tears to stop the stinging. With the help of the SUPER volunteers at the Heaven's Gate aid station, I was able to clear my eyes. This aid station, manned by the "Buffalo", is SECOND TO NONE in all the races I've ever entered. On this one day, I was helped by Bill Dey, Ellen Erhardt, Chris Migotsky, Brian Kuhn, Jeff Riddle & many others. And as it seems like every year, Ellen went way out of her way to help (chased me down after I had already left the aid station to give me a dry paper towel to use/carry -- just what I needed!).

the race in brief:

A dryer (less muddy) course than usual meant only a 50% DNF rate, much better than previous years. The course was still challenging, regardless, with its countless short steep hills & creek crossings. I was able to maintain a very steady pace, my best effort ever in that regard, & was able to crank out a course PR & finished 8th out of 44 runners. I was lapped twice by Zach Gingerich, winner of Umstead 100 (in a record 13:23 !! just 2 weeks previous). The 2nd time was at mile 44 (he was on mile 64), but apparently he dropped before he could lap me again. Chatted a little on the course with David C., Mike M., Nikki S., Juli A., Dan F., Roy H. & several others who I didn't get their name. It was a fun time on the trails!

My chart courtesy of McNaughton Park Trail Runs and RunRace.com:

I was happy to meet Rich & Eric too, the new Race Directors. They were really easy to talk to -- I think they did a GREAT job -- Thanks guys!

Next:

Not sure at this moment. I was planning on the John Bryan 50k as a recovery run before DWD at Gnawbone, but this race really took it out of me, so it looks doubtful right now. I'm about as sore as I've ever been, so will see how the recovery goes before making any plans.

2010 Clinton Lake

2010-03-29T23:03:00.011-04:00

I've used this race as a prep for the McNaughton 100 & 150 the last 2 years. The Clinton Lake 30M course reminds me much of the trails at McNaughton -- both trails are soft dirt when it's not muddy and both have 10 mile loops. The hills seem somewhat similar although a few of the hills are bigger at McNaughton -- but not as frequent.
This year, the weather & course conditions at Clinton Lake were very good. Nice & cool. A few muddy spots, but they dried up thru the day. Logan Martin returned to break his own course record set last year. It was awesome to see such a runner in action up close, although it was pretty deflating to be lapped at mile 17 of a 3 loop, 30 mile race . . . .

I set my PR for this course & for 30 miles last year at 5:58:35. I was hoping for a similar time this year, but ran out of gas -- 6:12:37. I believe the effort was there, but I feel the 10 pounds extra weight I've been packing the last few months takes its toll. Looks like I'll be back on yet another diet this summer.

It was great to see familiar faces in a race so far from home. This day I ran into: Ellen (2008 winner), Mike (met last race), Chris (RD), Jeff (my on the course motivator), Brian (CHUGS), Cassie (ex-blogger, now facebook), Jake (another friendly runner) and Juli & Val (a loving couple). I also ran with & chatted for a little while with Kathleen -- she's listed as 61 & age group winner on the results, but she sure ran like & looked like she was alot younger.

a final note:

I do wish to thank Chris Migotsky for his efforts & dedication as Race Director for the three years I've run this event. His enthusiasm spilled out onto others too & will be missed as he retires from directing & focuses more on his own running. I'm sure I will see Chris again on the course next year.

Chris (the one dancing) & also Mike & Jeff in this pic:

next:

"Muddy McNutty" There won't be a 150 miler this year at McNaughton as there's a new RD. Can count on a super slimey course, as usual.

2010 Land Between the Lakes

2010-03-17T20:36:00.010-04:00

Land Between the Lakes (LBL) & Louisville's Lovin' the Hills (LLTH) are the only trail ultras left in KY since Herb dropped his Natural Bridge & KUTS races several years ago. LBL has survived all these years & has thrived -- quadrupling in size since I first ran on this course in 2005. So with this year's race being my 6th straight running, it would seem logical I would have learned how to run this race most efficiently & stuck to it . . . Nope. I thought I had it down pat last year as I finally had a good run, but I went out & totally ignored that strategy that worked so well. "Stupid is as stupid does."

This is the bad habit that I've reverted to 5 of the last 6 years: The first 1.7 miles of the course is a paved roadway before entering an 11.3 mile single track loop that's repeated several times. Most (more than 80% of the 300+ runners this year) I line up with each year are running a shorter distance. It's only natural their pace (as a whole) would be faster, so it follows that I would be at a slower pace, right? It's not that I get burned out running a fast pace in those 1.7 miles. It's that once we reach the trail, we're funneled down into single track & into long lines of runners and I try to keep with the flow -- so I stay on pace with everyone (I'm too pigheaded to pull off the course for a few minutes). The pace is actually easy, but of course it's only the 1st lap of 4. I usually don't get into my own pace until the one lap runners drop off the course at 13 miles -- by then it's too late, the damage has been done. This course causes me more problems on starting pace than any other I run. I've already set my goal for next year (& it only involves 1.7 miles).

the race:

The course was in pretty good condition & the temps were cool -- many records were broke this day. There were a few muddy spots, but not bad, although these spots would become wallowed out a little more by the 4th lap & we had some rain then too.

I felt good the 1st lap, but also felt a little spent near the end at 13 miles (this was not a good sign). By the end of the 2nd lap at about 24 miles, my legs were gone. I began thinking about dropping down to 60k (3 laps) like a dozen other 50 milers eventually did. Instead of quitting, I decided to go into my very slow, but steady pace mode -- a pace that would let me finish without walking the flats. The only problem with that was that I still had a cutoff to make if I wanted to continue on to 50 miles. If I didn't finish the 3rd lap in 7 hours 45 minutes (13 minute pace), I would be forced to head to a 60k finish. Somehow making it under the cutoff, I continued with my "survival" pace -- it suited me & I actually felt pretty good the last lap. Not good enough to get into the "running" mode again, but enough that I enjoyed myself the entire lap & that's what it's about! Official time: 11:05:16, about half an hour slower than last year.

Looking back, I did have fun & as usual, ran into many familiar faces & was introduced to a few new ones! Ones I can remember and was able to get in a word or two: Steve & John D., Mike H., Jeff R., Cynthia H., Kim R., Troy & Kara S., Josh A., Brian Y., Bob E., Logan S., Jennifer B., Chris M. & David G. I heard my name shouted out by at least 4 runners who I didn't know. Two of them took the time to introduce themselves & I'm happy that they did: Mike Matteson -- I had seen at several other races, but we had never met. I'll see Mike again at my next 2 events: Clinton Lake 30M & McNaughton Park 100M. Congrats on a nice run Mike! Henry Cubero -- I had seen his name on the LLTH entry list, but that was about it. We kind of leap frogged thru the race, but Henry became hobbled as he felt like he had a stress fracture in one foot. After starting the 4th lap he had to drop at the next aid station -- that was pretty gutsy to start on that last lap Henry!

extra notes:

Thanks to Steve Durbin, RD and all the dedicated volunteers who make this one of the most organized & enjoyable events that I attend each year!

Congrats to Cynthia Heady, RD of LLTH, who captured her 2nd win in the 50 miler!

Hats off to the runner (Naresh?) who finished the 50 miler wearing Vibrams Five Fingers!

next:

Next up is Clinton Lake 30M. This has proved to be good preparation for McNaughton, so looking forward to the event.

2010 Mt. Cheaha 50k

2010-03-03T15:37:00.019-05:00

With LLTH moved back a week from Valentines, there would be 5 weeks to Land Between the Lakes (LBL) -- usually my next race. So to fill the gap, I decided to try the Mt. Cheaha 50k down in Alabama to see what some have said is a more challenging race than the Mountain Mist 50k in Huntsville (the Mountain Mist website claims their race is the toughest run in Alabama). I also wanted to get away from all the snow & mud on the local trails which made training difficult. Which reminds me, I met Kim, the Trail Goddess, on one of those "less than ideal" trail condition days (nice weather though) last week. It was a real surprise, shocking actually, to see a runner from out of state on the snowy hills in Louisville and that runner to be someone I knew too! It made for a pleasant run -- Thanks Kim!

It was a very long drive to Oxford, AL -- like the 400+ mile trip to the Youngstown Ultra Trail Classic 50k last year, but the Friday afternoon traffic thru Tenn. & Ala. was not as bad as when I went up thru Ohio.

Arriving Friday afternoon, I did some sightseeing around Cheaha State Park, the location of the finish line & early packet pickup. I also drove around the park checking out where I had made a 2.5 mile wrong turn in the dark in last year's Pinhoti 100, which also ran thru this park. The park roads looked completely different in the daylight hours! Still, it took me a while to figure out where & how I actually made the mistake. Someone local would have never taken the wrong road as I did -- that wrong turn helped earn me a DNF in that race last year.

on top -- course comes up this road, not far from the finish:

the race:

Race day begins with an early bus ride from the finish line to the start area for this point to point race. Apparently, the RD miscalculated the number of runners taking the 2 buses this year. I'm sure glad I got one of the seats, although it was in the back of the bus. Felt sorry for all the people who sat in the aisles -- I would have gotten motion sickness for sure!

Arriving at the start 40 minutes early, there wasn't much to do except to sign in & try to keep warm. Although it was in the upper 20's at the start, I would be running with a singlet, sleeves & shorts. I placed myself about mid-pack as the race started right on time. With 160 runners toeing the line at the trailhead though, the inevitable bottleneck would come very quickly in this race as the single track trail started in less than 100 feet!!

Mt. Cheaha: current skycam

The first few miles were pretty easy going as the pace was dictated by where I had placed myself at the start. I was so glad to be away from all the mud & snow back in KY -- the only slippage here was on thick mats of pine needles! At about mile 7 or 8, the trail emptied out onto a washed out jeep road. At first it was uphill, but then led to a mile or 2 of steady, straight & very runnable downhill. This is where alot of runners kicked it into gear (I put it into neutral). I looked down at my GPS & it said I was running 9 minute miles, if so, everyone else was doing 8 minutes & less! Comparing this course to LLTH, the hills are higher & much longer both up & down, but not as steep or as frequent. One exception to that is the very steep climb up Mt. Cheaha near the end of the race.not sure where I got this (last year's run), but thanks to the original poster:
After the jeep road, the trail went up onto a ridge & stayed there for a long way. Some very nice scenic overlooks when 1st coming up on this ridge. About this time, nature came a calling -- after many years of racing, I've still not found a sure fire diet that will keep this from happening 100% of the time. Weakened with this & along with my changed intake at the aid stations, I just couldn't seem to get any pep into my stride afterwards. With no drop bags in this race, I would be relying on the aid stations for all my intake after the start. Heed would be the drink the rest of the race & having trained on sweet Gatorade, it was a big difference. For the 1st time though, I didn't have abdominal discomfort after drinking Heed as has happened twice before.

one of the nice campsites:

After the scenic overlooks, the trail was following and running just the below the very top of the ridge and it became pretty rough going. Here it was not the embedded rocks as much as the flat rocks that were lying on top of uneven ones that made it tough. Every step was an adventure for several miles as the rocks teetered in unpredictable directions beneath the feet. If I fell here, there were no soft spots so I took my time as I didn't want to get injured. I was very lucky & never once turned an ankle or even rolled one slightly, yet my ankles were extremely sore by the time we finished this section. Many trips, but no falls this day!

Finally leaving the extra rocky section, the course became pretty familiar to me. It was the Pinhoti 100 course run in reverse direction, which I had done twice before. Alot of that was in the dark, so it was nice to see everything I missed. The cold creek crossings hadn't changed, but I could also see what I could only hear before -- the beautiful mountain creek rushing thru the gorge -- nice!

All good things come to an end though as the trail emptied out onto a gravel, then paved road for 2 or 3 miles. My ankles were sore & my feet were hurting as they pounded the hard road. It was easier to shuffle than to run or walk so that's what I did. Most of the runners I had passed on the trail the last 3 or 4 miles passed me back. What I'll remember most though as I trudged along was the sight of Mt. Cheaha looming ahead. On the steepest part of the mountain I could see a near vertical rock face -- that's where the course went!

from Mt. Cheaha -- course approaches from the ridgeline to the distant left in this pic:From the last aid station at Lake Cheaha, the course went UP. Gradual at first, then became steeper & rockier until it was almost a hand climb & the rocks became boulders. I was familiar with the trail having come down this mountain twice, but it sure was a night & day difference in comparison to going up this trail. So I motored up this mountain step by measured step, just watching the heart rate as my legs felt OK with the steep climb. I passed a couple runners who seemed to be having extreme difficulty thru here & I also passed directly underneath 2 people rapelling down the rock face!

At the top of this extra steep section, the course became a mix of paved road & trail. I just wanted to finish evenly from here & not get passed by too many runners on the road sections (2 actually passed). Official finish time 7:20:23.

Jamie & Todd Henderson (in the pink & in the red), Race Directors at the finish at the Bald Rock Lodge:

next:

Land Between the Lakes 50M. Last year was one of my better efforts, so matching that will be my goal.

2010 Louisville's Lovin' The Hills

2010-02-10T17:59:00.016-05:00

Well, it's been almost 2 months since my last post here, but I didn't abandon blogland during this time -- I've been working on my LLTH PLUS blog & it's been really fun!

As for this year's version of LLTH, there was no ice storm cleanup to worry about like last year, but there was always the worry that the weather would be so bad that nobody could make it to the race. We lucked out on that & despite the weather & road conditions, most of the entrants were able to make it to the event. Some runners may have opted out and not attended due to the expected "less than ideal" trail conditions, but they sure missed out if they did -- it had to be the most scenic race of all previous years. I thought the race went very smoothly start to finish & was a big success.

nice goodies:

a couple small disappointments coming in :

Last year I ran the Mountain Mist 50k in Alabama in January -- I thought it was an excellent tuneup for LLTH. But since I had the swine flu last fall when registration opened, I did not get a chance to enter as it quickly filled up. So, I did not have a race which I felt I needed in January this year.

The Highway Dept has always had the 2 hills leading to LLTH, on Holsclaw Hill and Brooks Hill Roads, at the same priority as Interstates when it comes to clearing & salting the roads in bad weather. For some reason, they did not do any salting till late -- it was a little slick when I came in & it could have been worse. With the rain the day before, I think they were unable to pretreat the roads with their brine and when it came Saturday morning they were just way behind -- plus I think because it was Saturday, they probably thought: who would want to drive up these hills then? Next time they're going to get a call as a reminder . . .

prerace:

Last year, I came into the race tired from clearing the trails after the ice storm & the course marking was done very late too. This year, Cynthia & I got almost all of the trails marked a week before. Plus, I decided to hike the trails when marking this time & not to run & wear myself out -- or risk injury too. So I felt pretty fresh, though undertrained still, for the race this year.

I recognized quite a few LLTH veterans present & was able to talk to, or throw out words of encouragement to several people I knew or met prerace & on the trail: Todd, Cynthia, Jeff, Suzan, Larry, David, Kim, Brian, Mike, Brenda, Logan, Jennifer, Tony, Eric, Troy, Ricky, Steve, Matt -- everybody was in such a happy mood -- this was a most enjoyable day!

my race:

I took it easy this year, compared to previous years, on the 1st loop & I was content to follow along where I started -- somewhere in the back half. The scenery was absolutely stunning with all the snow blanketing everything & stuck to all the trees & undergrowth like glue. I got in a good chat with Steve Durbin (RD) of LBL (March 13) before he sped off (great run Steve!). I don't think I passed anyone till on the 2nd loop. The footing was more tricky & sloppy on the Yellow Trail, but I knew the course very well. Several runners passed me on the road section though, but I hope those runners enjoyed it while they could -- they may not have this road next year! If the new trail from the Welcome Center to the Yost section is completed this summer, I am pushing for this 1 mile section (done twice) on the 2nd leg to be replaced by trail -- along with the gravel road & highway on the 3rd leg. If the new trail is completed & I have my way, the only pavement on the course will be the short section at Scott's Gap & several road crossings -- that's it! And, I'm even working on bypassing that short piece of road at Scott's Gap!

Starting the 3rd loop, I noticed my time was really slow compared to previous years. I felt OK with that though and also felt I didn't need to push it with the trail conditions as they were. So I kept a slow, but steady pace the remainder of the race. I did get to thank Eric Grossman for the pictures he sent, as he ran past me on the out and back -- I believe it took him a little by surprise! How effortless it seemed in his running style. The next runners who were some distance behind him, looked to be struggling somewhat & feeling their efforts.

On my return trip from Scott's Gap, I passed Rob Apple & Susan Donnelly on their way out to Scott's Gap. I was surprised to see them so far back, but Susan said they were taking pictures & taking their time -- I was so happy that they did! These photos let me relive the race as I recognized most every location that the pictures were taken. Such beautiful scenery has now been captured for posterity. Thank you so much Susan!!

All the photos in this blog post today are courtesy of Susan Donnelly.

My official time: 7:53:36 -- slowest in the 6 years I've run this event. Winning time was an impressive 5:02:38 by Eric Grossman.

next:

I have the Mt. Cheaha 50k in Alabama on my calendar in a couple weeks. The trails around here look to be packed with snow for at least the next week or so, so it's going to be tough to get in some good running. I'm looking forward to the race though -- it looks like I've run part of it during the Pinhoti 100, except in the opposite direction. After Mt. Cheaha, it's going to be a short 2 weeks to Land Between the Lakes (LBL) 50 miler. Last year, I had one of my better races there, so I'm looking forward to trying to match that effort this year.

Oh yes, my crash diet ending last month was just that. After reaching a whopping 195 #'s in December, I lost 10 #'s after starving myself. But I gained almost all of it back already -- on this last race day, I weighed 191 #'s (obese again).

2009 Lookout Mountain 100k

2009-12-22T21:07:00.016-05:00

After my performance at Tecumseh, I was pretty down on myself, so the best medicine for getting my mind off that was to enter another race ASAP! I needed to have a long, fat-burning run to kickoff my diet too and the Lookout Mountain 100k fit the bill. I thought briefly about entering HUFF 50k as I had not run that race either, but the idea of running my first 100k on a mountain had me excited & full of anticipation!

early signs

After I decided to enter the event though, there were indications that I had made the wrong choice and it took some extra determination to stay positive thru it all:

The 1st sign of things to come was the weather & it became the biggest influence on the event. When I registered online 5 days out, the forecast was for nice weather Friday & Saturday -- zero chance of precip. The actual weather was rain ALL DAY Friday, resulting in local flooding. Race day was windy with rain & snow in the evening.

I left early Friday for the drive to Chattanooga, TN, in hopes of sightseeing & getting a few pics. I set the GPS in my car for a motel off the Interstate in town. Where did I end up? The GPS never registered the exit off the Interstate and it eventually led me down a dead end road! When I eventually found the motel, the clerk informed me that I was not the only one to have found that dead end. Oh no, I thought, it was beginning to be one of those events that gets started on the wrong foot!

After checking in, I decided to scout the start/finish area atop Lookout Mtn and get a few pics, even though it was raining. Halfway up the mountain, I started into the clouds/fog & soon it turned really thick. At the top, it was said you could see 5 states on a clear day. Well, this day you were lucky to see 5 feet in front of the car! After much difficulty, I got turned around & headed back down into town to attend the prerace meeting. Suffice to say I was pretty disappointed I could not get any pictures.

Arriving at early packet pickup, I received a BIG surprise. Apparently an email with last minute changes was sent to everyone in the afternoon (after I had left home) & it seemed I was the only one not aware of it. The surprise: due to lack of parking (mud) at the start/finish & concerns over the safety of the runners with the cold weather Saturday night, the race was being changed to 50 miles! Associated with the distance drop were major changes in the course itself, changes to the aid stations, start/finish location & starting time -- Wo! All my race planning & course studying were out the window. A huge letdown on not running the 100k distance too, but I was still determined to complete my fat burning mission! And, I still wanted to have fun, of course. So onward!

Most of the prerace meeting was about preventing hypothermia as they had problems with a runner last year. The major changes were discussed, but no new maps or revisions were handed out. Trying to figure out the new course & a new strategy left me with my head spinning.

the race

The fog wasn't bad Saturday morning, but still made it a challenge to find the start/finish in the maze of roads atop the mountain. Temps up on top were 7 degrees lower than downtown Chattanooga. One thing I learned this day: Yes, you can have fog and have 20 mph winds -- guess I was confusing fog and frost!

The race began at the new late start time at the revised starting location. At first it was splishy-splashy with standing water & streams running down the middle of the trails, but no real muddy areas with the rocky base. I would have wet feet all day, but no blisters. There were numerous waterfalls off the rock cliffs which at times towered 200' above us -- really nice! There were occasional barrier cables at sheer cliff dropoffs -- not really functional, but served as an extra warning to watch your step. Along the way, we passed beneath the inclined railway -- it was nearly vertical -- no way would I ever get on one of those! There would have been super nice views had there been no low hanging clouds.

At the first aid station at about 8 miles I found that I had gotten confused with the new numbers of the aid stations & labeled my drop bags wrong. No problem though as I ended up depending on my bags very little this race.

There's one sinking feeling which I hate to have during a race -- that's when you see a runner who had been in front of you, come to a stop & start to come back towards you. You know he's going to ask if you'd seen any markers lately! There was one thing brand new to me for an ultra -- a new course marking technique. The course was marked by blocking off wrong turns with a small line of flags -- the right way to go had no flags blocking the trail. Seeing an intermediate or directional flag was rare. It was not uncommon to go a mile or two before seeing a flag. When the runner (Mike) said we could be off course, I told him I could not remember crossing any flags either. So we continued till we reached the highway going up the mountain -- obviously signaling we were way, way off course! Pretty disappointed here as I had been averaging 12 minute miles up to this point (15.4 miles) & had been feeling pretty good. So we sucked it up & backtracked till we ran into some runners -- never really found the exact point where we went off course, but I did measure it to be about 1.1 (x 2) miles additional. From what I heard from other runners, they could see aid station 2 & turned & headed toward it, rather than go straight in the wrong direction as we did. The extra out-and-back is to the top center of the pic above & lower right of the pic below:

Finally coming into aid station 2, I really felt drained (more mentally than physically) having done the extra miles & felt a little defeated in that all the runners who were 25 minutes or so behind me were now in front (yes, I do feel competitive at times even though I bring up the last third of the pack!). Some of those runners I had worked hard to get by, or keep ahead of -- now I was way behind . . .

What uplifted me though as I approached the 3rd aid station was I saw Mr. Ultra (Rob Apple) & several others fueling up. I was really surprised to be catching up & passing anyone as slow as I was going back up the mountain. So with renewed energy, I picked it up & started to pass some runners. This next section going to aid station 4 was on a newly constructed trail, so it was nice & muddy. One swift creek crossing & one windy powerline segment were included here. The leaders were now heading back on their final leg on this out & back section. I recognized a local runner, Troy Shellhamer in the top 7 moving pretty good -- Congrats Troy! I also recognized several runners who I ran with earlier in the race when I left the course -- they were now 30 minutes in front of me.

After the turnaround would be the most scenic section of the event. After using a rope to climb down a short steep muddy incline (shades of McNaughton), I could hear the roar of a waterfall. It became louder & louder . . . . until . . . WOW! A most impressive waterfall! Super rock formations! With all the rain, the creek was up & roaring down thru a narrow, winding channel & over a cliff. A place where I could sit for a week just taking it all in! An aid station was located right there -- those volunteers must've done something extra special to deserve that location!

That waterfall really made my day -- everything that had gone awry earlier was now distant history! From here as night fell, I cruised on at a steady pace, never having to walk any except the steeper hills. The rain which had been off & on, turned to snow & the 30 mph headwind on the return trip thru the powerline segment was pretty tough.

Only one small disappointment from there as I finished up in 11:49 : I had picked up my Moeben sleeves at the last drop bag station since there was so much emphasis by the RD at the prerace meeting about the cold front coming thru -- I should have known with my cold weather experience that it was nothing new. Anyway, I just didn't need the sleeves & I ended up dropping/losing one on the course. At the end of the race, I apologized for "littering" the course. With it being black, I don't think any runner or sweeper would see it in the dark unless they were looking for it specifically. No news yet on whether it's been found.

It's been guaranteed the course will be changed again next year. I would highly recommend this very scenic event, especially if the weather is better!

Next:

DIET time! Holding to the plan, it's crash diet time (a low carb/starvation/unhealthy diet) for 4 weeks or so -- just long enough that hopefully I can get in a good training run afterwards for Louisville's Lovin' the Hills on Feb 6.

2009 Tecumseh Marathon

2009-12-08T17:35:00.009-05:00

Here I am scratching my head trying to figure out what happened at Tecumseh this past weekend. I entered this race fairly confident that I could improve on my slow time of last year (that I blamed on snow & ice), but I ended up struggling to finish this year. I wish I could say I had something to happen during the race to blame, but I can't. I felt good at the start with the cool temps & I had the leg turnover (that had abandoned me at the start of Pinhoti). My shoulder & back were never issues -- the shoulder had finally healed (95%) and my back was acting OK -- some chronic lower back pain, but nothing unusual.

So, obviously it has to be in my training & preparation . . . . . other than not getting in enough miles, the one thing that glares at me has been my weight gain (Thanksgiving didn't help). Moving back to the "obese" category from "overweight" means I've gained back all the weight (15 lbs) since my hard fought diet during the summer of '08. Although after the diet I started to eat healthier foods, the biggest problem has been "quantity" -- I love to eat (who doesn't?). It's depressing to think about, so I need to get away from this (since it only makes me want to eat!) & move forward. Another diet is forthcoming, once I work myself up to it!
the race

The weather on race day was great! I recognized a dozen or so names from the entry list (700 runners!) but met only a few before the race start -- Brian K & Brian H, Barry, Jeffrey. Course conditions were much better this year with only a few slick spots where the mud was frozen. The streams were up a little more than usual, so having wet feet was a little different.

I settled into a comfortable pace for the first couple miles on the double track trail/road. Entering the single track, I figured I would be running in a "train" of runners -- I just wanted to get into a group going my pace. I didn't expect all the stopping at the stream crossings though -- at one place where the trail switched back several times, I could see at least 30 runners ahead who were just standing & waiting to cross a stream! By the next stream crossing though, runners were crossing 5 wide thru the water & off trail rather than wait in line.

Approaching the halfway point, I could feel my legs starting to tire (what gives?) even though I didn't feel like I was pushing it. I could also see that my split time was going to be the slowest ever for this event & slower than any training run that I've done on this section! So what had been a fun & most enjoyable run turned into a jog/walkfest & struggle the remainder of the way. End result -- my slowest time in the 7 years running this event, including 2007 when I entered the race half sick: 5:29:56.

postrace

I didn't realize it until getting a cramp in my leg when I got in my car that I had completely forgotten to take any Succeed tablets with me on the run -- don't think that was an issue though as I had taken gels -- supposedly fortified with extra electrolytes.

I left a large stack of Louisville's Lovin' the Hills applications at the packet pickup, but it had disappeared by the time I finished -- I did not see many people taking one while I was there in the morning, so I'm wondering what happened to them???

next

With Otter Creek Trail Marathon this weekend canceled, my marathon "double" that I've done the last 5 years will come to an end. It has really puzzled me that the city of Louisville will not entertain the prospect of earning $$ for granting a permit for running of the race at the park this year.

My future race plans? Diet plans? Got to get some motivation going here . . . . . . and soon!

2009 Pinhoti 100

2009-11-13T17:48:00.019-05:00

It's been a tough 5 days in recovery since the race, but finally here's my account of my adventure & mis-adventures for the record:

short version

I had hoped my back would not flare up and allow me to finish, but I ended up battling it from before the start & I was unable to meet the cutoff time at 65 miles. I tried to enjoy myself as much as I could during the race, although this has to be the most painful event I've ever endured (yes, I paid to do this & still happy I did!).

How the race unfolded & how it was run was quite different from my attempt last year, even though the end result was the same. For the very long & extremely boring details, read on . . . . otherwise, thanks for checking by!

prerace issues

Five days before my trip to Sylacauga for the Pinhoti 100, I went out for a jog around the Red Trail that's part of the Louisville's Lovin' the Hills 50k course across from my house. I felt I needed to get one more short run in since I had only run once after Stone Steps 50k a couple weeks ago. My biggest concern was keeping from spraining my ankles on any rocks or roots hidden under the leaves. I did well on that, but didn't expect to slip down on the leaves on a steep downhill & catch my right wrist/arm on a small tree. Going quickly down onto my butt, my arm ended up extended backwards behind me in an awkward position as I slid by the tree. If I was not double-jointed, I probably would have dislocated my shoulder, but instead tore some muscles & ligaments & ?? I had sharp pains from behind my shoulder blade to the top corner of my arm/shoulder & was unable to lift my arm for anything for a couple days. By the time I left for the trip to Alabama, I only had sharp pains if I raised my arm above my shoulder. This would come back on me late in the race.

Getting a good night's sleep at a motel just a few minutes from where I needed to go in the morning is very rare. I went to bed very early & despite all the usual door slams & horn honking (from people locking their cars remotely), I got in a good long sleep. Unfortunately, when I woke, I had a crick in my neck -- actually it was centered on my backbone where the neck meets the shoulder & it was very sore. I could actually put my finger on the offending vertebrate -- painful! I could not turn my head to the left or right without wincing in pain so I took some Tylenol & it felt much better although the pain would return after the race start.

at the start

I arrived at the finish line early at 3:30 am for the ride to the start for this point to point race. Although the bus was scheduled to leave at 4, I wanted to be one of the first ones on the bus to get a good seat -- the closer I sit to the front, the less chance I will get motion sickness (as I had a little last year). However, the bus driver overslept & didn't arrive till 4:15. As I got ready to get on the bus, I noticed the driver checking the side of the bus . . . . a dead battery! Eventually we were able to get on the bus 15 minutes later -- the result of all this was the race began late & the feeling that the day was sure getting off to a bad start!

Getting situated at the start line, I talked & shook hands with a real vet, Dan Brenden (58) -- he was coming off a 100 miler just 6 days previous & finished well this race (26:20)! I also talked a little to Robin Meagher, who repeated her 1st place finish and with a super 21:48 this year -- Congrats! I gave well wishes to Tim Barnes, The Trail Store manager in Louisville & the only other Kentuckian in the race. He was running his first 100 -- finished 4th 20:51 -- Congrats! I also recognized a couple others I knew from reading about their exploits: Karl Meltzer (runner xtraordinaire & winner 17:12) & Christian Griffith (blogger & Lister)

race begins

Within the 1st few miles, I can usually tell how the day will go. Right off I could tell I did not have the leg turnover (just like at DWD earlier this year). My legs would just not respond! I'm guessing it was the Tylenol I had took for my neck -- I knew it could be a mistake but I really had no choice if I was to run at all. Also, having to make an unscheduled pitstop right after the start, I came to a stop to let everyone pass (dead last!) -- with the trail following a hillside, there was just no cover. Finishing my business, I took off the best I could, which according to my Garmin was a mere 13-14 minutes per mile -- I knew I was in trouble as last year I was doing 11-12 minute miles with no problem. I did catch up to "steady Freddy" (Fred Davis) and we had a chat as we brought up the rear. We talked about previous races we had together & he told me he had just done the 24 hour in Cleveland, finishing 104 miles! He said he was surprised he did not get an age group award (at age 61).

no detour

After the 2nd aid station last year, the course was re-routed onto the road to avoid the trails damaged by a tornado. This year, we went thru this area -- you can see the road & trail in this pic:
This was all new trail to me & the 1st thing I did was get off course! Places I usually get off course in a race is when the main trail or road goes straight & there's no marking directly in front of me when the course makes a 90 degree turn onto a lesser trail. This was the case here as the course switched back more than 90 degrees and there were no markings in front of me (they were to the left of course!). Only went about 800 feet before I realized I was not on the race trail & looped back to find where I went off course ( the loop in the top center of pic above). The RD & volunteers did a great job in removing the blow-downs from the trail that were hard to get by last year, mostly because there were so many. Really nice single track trails thru this Talledega National Forest!

more slow down

At aid station 3, about 18 miles into the race, I had already digressed to 15-16 minute miles. It was so puzzling & knew then it couldn't have been the Tylenol to blame. I tried to keep positive, thinking if I kept up this same pace, I could finish in 26 hours. Of course, reality was that I would continue to slow down -- soon walking much more than anything else. By the 6th aid station at about mile 35, I was at a continuous walk starting up Mt. Cheaha. I had already accepted the fact I was not going to finish & just wanted to make it to the top of the mountain where I had my drop bag & some warm clothes and I could end my race without freezing to death. Unfortunately, my drop bag had my lights too and with 5 miles to walk uphill with only an hour of daylight left, I was in a fix! I had totally not expected to be over 2 hours behind my time of last year at this point. I was saved though by one of the volunteers who gave up his personal flashlight so I could make it to the top -- Thanks Tim! I would not have been able to make it around the rocks & cliffs near the Bald Rock aid station without it.

legs return

For some reason, just as confounding as my lack of leg turnover at the start, I got my legs to respond approaching Bald Rock at mile 40. I wish I could figure out how & why this happened & to can it & save it! Maybe because it was now dark & just felt like I was going faster -- nope, I started running uphills! I reached the Bald Rock overlook near the top of Mt. Cheaha. Last year it was crowded with visitors. This year there was nobody -- I had the entire overlook to myself -- what a beautiful sight of all the city lights below in the valley & beyond! It was pitch black & I had to watch my step past here as I carefully made my way on the bare rocks as the course went along the edge of the cliff -- no fence! Running into the aid station, I had every intention to end my race. After hearing so much encouragement from the volunteers though & hearing that I was 30 minutes ahead of the cutoff pace (18 minutes per mile), I started to reconsider. But what really made me change my mind to not stop here was that I did NOT have any clothes here like I thought! They were at the next drop bag location 16 miles away! So I picked up my lights & ran off into the nippy night with no shirt. Going along at night with little clothes on felt OK with me temperature wise -- as long as I didn't stop or got hurt along the way -- very risky!

faulty memory

Leaving the Bald Rock aid station on the paved park road, I felt GREAT! Nice & cool, I had my legs & the road was on a downward grade. I ran my fastest of the race thru here, felt like 11 minute miles. I was looking for the turnoff that went "down & to the right" off the main road as I cruised on down the road. I passed three entrances, but none that I recognized. Soon the hill got steeper & when I rounded a curve & shown my light way down the road, I could not see another entrance at all!! I stopped dead in my tracks! I did not recognize this steeper portion. I realized then I had missed the turnoff & started back up the hill -- what a bummer, what wasted energy! Passing the 1st entrance back up the hill, it was just a bare road heading off into the forest -- I did not recognize it whatsoever. Coming to the next entrance back up the hill, the road led to a large campground -- had I seen this before I thought? I went into the campground & at the1st bonfire I interrupted the partygoers: Does anyone know where I could find the "Blue Hell Trail"? I wondered what they thought, all standing around the fire with jackets on & here was this half naked crazy fool! One fellow stepped out of the crowd & apparently knew there was a race going on & directed me to go back out to the main road & up to the next entrance. So I went to the next entrance -- no flagging, but one red pie plate sign with a black arrow sitting in an island full of other signs -- still, the entrance did not look familiar in the dark.

So I ran down this side road which after a few minutes, was wondering if I was on course. A little later, a woman shouted out to me from a roadside campfire "Are you asleep?" I said "What?!" (she had said "Are you a sweep"). A fellow came up behind her & said the sweeps went thru here 10 minutes ago picking up flags & signs. Wo!! Thanks I said & asked where the course went from here . . . go to the next entrance that goes "down & to the right". So a little later I came up to the entrance that I thought was on the main road!!! So I scurried on down the road, knowing now there would be no markings for the course unless/until I caught up to the sweepers.

Heading down the road, I noticed a small white arrow on the pavement (thank goodness!) pointing down to the left onto the Rock Garden Trail (Blue Hell Trail). I quickly headed off onto this trail and soon found it to be nothing but rocks. I followed what seemed to be the forest trail markings on the trees until I lost track of them. There was no discernible trail among the rocks & boulders -- you easily could see why this was called a rock garden! I took the clearest path down the hill, but I came to a cliff. Wandering around & climbing the rocks & boulders was starting to wear me down & it was tough on the back & shoulders. I was about to give up when I saw a lone flag! I reached the flag, but then what? -- I could not make out a trail in ANY direction! Luckily, I chose a direction down the hill to the left & saw another flag -- whew, saved! I scampered over the rocks & soon I saw a blue blaze painted on a rock, then another flag & then I recognized a huge boulder -- about the size of a small house! I was able to make out a trail after that & I could see 3 lights below me!

sweepers

I quickly, but carefully headed down the steep rocky hill trying to catch the 3 lights. I sure didn't want to have a fall here as it would be unforgiving, but just as I reached the 3 lights, I raised my light up to see their faces & stepped on some leaves on a slanted flat rock. Both of my feet went out from under me & I landed on my butt with my left hand smacking a rock. How embarrassing, but felt lucky I could jump right up & talk to the sweepers. The 1st thing one guy asks is what's that dripping off your hand, blood? WHAT?!!! I felt something very warm dripping off the fingers of my left hand -- I was afraid to look! Fortunately it was only my gel flask with a cracked top -- what a sticky mess. I told them thanks for leaving a few flags for me, but I could tell they sure didn't want to go back up the steep hill to get these flags that they missed! So there I was, caught up to the sweepers, my 30 minute cushion on the cutoff was gone -- wasted on extra excursions. But I still felt better than the morning, so I took off to the next aid station at best possible speed.

fall time

After reaching the next aid station, I didn't stay long as I knew I was last & they all wanted to go home. I had seen a runner leave the aid station when I arrived & I hoped to catch him. This next section was very tough on me last year & this year wouldn't be any different. I fell several times, mostly tripping on rocks beneath leaves, nothing serious but each fall hurt like the dickens! Using my arms to break my fall a couple times brought back the sharp pains from my injury earlier in the week. Also my knee caught a broken limb sticking out in the trail & it knocked me down. If I had hit my knee head on, it would have been very bad news. At several of the creeks, the water was up compared to last year & I made it across the boulders at the 1st one only. The water was chilly, but a good chance to wash the blood off my legs! Occasionally I would see the lone light of the runner in front of me, about a quarter mile or so ahead. But by the time I reached the aid station, he had not arrived yet! I learned later he was found safe.

no longer last

At the Adam's Gap aid station, I got some clothes on & the course became a hard packed gravel road. This would now allow me to shuffle my feet & not fall on my face! About 4.5 miles of the next 5 miles was uphill. Despite the gradual but steady climb, I did not walk much & I totally enjoyed being able to turn off my light & to run with nothing but a half moon lighting the way. So peaceful to be running along a high ridgetop . . . then, I passed one gal who was walking -- hey, no longer last! Reaching the Clairmont Gap aid station at mile 60, I had made it to the point where I stopped last year over concerns of my back going out. I had low level back pain with a few sharp stabs all day, but seemed OK at this point. The aid station volunteers were ready to close shop when I arrived, but I told them one more runner was behind me. I knew I was within minutes of cutoff, but the next section was mostly downhill.

sweeper vs pacer

So as I was leaving, 2 fellows started to run along beside me -- they said they were the "2nd shift" sweepers intending on cleaning up thru the next 3 or 4 aid sections. I've never had a pacer & this was a new experience. Right off, I realized I felt "cramped" by their presence although grateful they were going to accompany me. Here I was on my last legs & they were totally fresh. I knew they were well intentioned, but at night, I like to have a clear path at least 20 feet ahead so my light can show up the best path to take, especially on a washed out double track dirt road. They wanted to run right beside & in front of me, which was OK when we chatted, but made it more difficult to run in my weakened condition. With my feet dragging & my eyes getting tired, it was taking alot of mental concentration to just remain upright! I told them a couple times to go on ahead & look back & keep on eye on my light, but they insisted to stick very tight. I continually reminded myself, these are sweepers, not my pacers. When we finally got off the rough dirt road, the course became an uneven, winding single track on a downward grade for several miles. I sped up & took the lead as I wanted to see where I was going and they kept right up on my heals. I felt they were really breathing down my neck, stumbling to keep from running me over & I probably went alot faster than I should have. Soon my back started to give out big time. Very quickly things deteriorated from here. Although it was mostly downhill, I came to a walk as my back was hurting in 2 places -- I started to have a lean. It was reassuring to have company at this time & I thanked them. When we reached the aid station at Chandler Springs at 65 miles, we were already past the cutoff & the volunteers were in the process of dismantling the aid station. Race over.

Wo! This is a super long report -- maybe in reading this account next year, it will help me on my next attempt!

Next:

I had signed up earlier for the Dizzy Fifties (40M) on the 21st, but at this point, I'm having my doubts as I'm still hurting (my shoulder especially). So I'm going to look at my progress each day before deciding what to do.

2009 Stone Steps 50k

2009-10-27T10:23:00.010-04:00

I journeyed to Cincinnati for the Stone Steps 50k with hopes of breaking 7 hours and I was just able to do so. Although I had major stomach issues 10 miles into the race, the lack of training was by far the biggest factor for the day. I started slower than usual, to not get caught up in the pace, and then continued to slow down the rest of the way. It was a beautiful day though, with gorgeous weather and I was able to take all that extra time to enjoy the day & to take in the sights!

Colors were very bright on this sunny day with alot of yellow leaves still on the trees and ones on the ground really lighting up the trail -- which was especially noticeable at the start of the race when it's usually pretty dark when entering the woods for the first time. EVERYTHING under the forest canopy had a deep amber hue and when the sun peaked thru small breaks in the trees, the sunlight showed up on the ground as an "odd" bright white light! -- that was an amazing sight all day.

I apparently bumped my Garmin into something before reaching 11 miles that stopped the timer & mapping, so I have incomplete data on the race. The big loop + small loop measured 8.06 miles:

Note: Bimactive.com places Cincinnati in KY! Their site won't allow editing of info on this page other than the Notes.

There were more than the usual number of people out on race day enjoying the nice Fall colors on the trails, many with large dogs. This was the first time I did not see any deer at this park. I remember a couple years ago on a training run that they were so thick, you practically had to shoo them off the trail so you could get by! There was also another first: meeting a fellow on a horse on a narrow trail -- never knew horses were allowed here . . .

Next: This race was to boost my confidence for Pinhoti 100 in 2 weeks . . . . I believe I can do it now, yet I know everything must go right (no issues whatsoever) to finish. Checking last week with Todd Henderson, RD, he has said that they were in the middle of clearing the trails -- the countless downed trees (from a tornado) were a major stumbling block (DNF) for me last year with my bad back. So hopefully with some good luck I can improve on my performance.

back to running

2009-10-17T20:13:00.006-04:00

A couple days ago, I was finally able to get rid of that deep rooted tired feeling that seemed to hang on forever after I got over the worst of the flu (it was so depressing to be so fatigued)! First thing I needed to do after that was to see if I could run -- a short jog on local trails showed I could but it left me very sore! What I've noticed more than anything else over the last 4 or 5 years is that when I take 2 weeks or more off from running, I lose muscle tone very quickly & the muscles get sore easily like they haven't been used in months! So although the muscle soreness was disappointing, it was expected. But, I was so happy that the fatigue feeling was not present while I was running. And, being overjoyed to be out in the forest, my mood quickly went positive!

So with running back in the picture, my thoughts returned to my once very ambitious Fall running schedule. With Stone Steps coming up in a week, I'm thinking it's much too soon to attempt a 50k right off, but then again, I really hate to miss one of my favorite events -- plus it's the 2nd closest trail ultra to Louisville at less than a 2 hour drive. With this in mind, I decided to go ahead & sign up for Stone Steps & proceed with training as much as possible, as long as the body cooperated . . .

And that means NO taper this week & entering a race this morning, the Outrunning Autism Family 5K Walk/Run. When I arrived at sign up in downtown Louisville, the only bibs they had left were the "WALKER" ones -- how fitting I thought! Surprisingly, I never had the urge to walk even though it sure was a struggle to keep up any kind of "running" pace. The city streets reminded me how much I do not like pavement -- among other things, it's so tough on the joints!

I've went ahead & turned in applications for all the races that I had originally planned on this Fall before getting sick. One thing though, while being in the funk with the flu, I missed out on signing up for the Mountain Mist 50k -- which WAS going to be my first race of 2010. The organizers had moved the application date back from November 1 last year to October 1 and the race quickly filled up (350 applicants) by October 12!! After I got lost in that race last time, I was planning on redeeming myself. I also thought it was the best & also just about the only ultra race within reasonable driving distance in all of January.

Next: A few years ago, I had a goal of breaking 6 hours at Stone Steps -- this year I'd be happy to: 1. finish the race; 2. break 7 hours. If I can reach that time goal, I plan on going ahead with the Pinhoti 100 in Alabama in November even though I won't/can't be in the shape I had hoped to be in before getting sick.

H1N1 = NO Oil Creek = Sobbing! Cursing! Suffering!

2009-10-07T13:10:00.010-04:00

I was a bit premature on my flu assessment in my last post. All I had to do was wait till it felt like I was run over by a truck 12 hours later! Fever, sweats & chills, extreme fatigue . . . . the whole nine yards.

I've just now been able to get myself unglued from the bed, so I'm feebly able to get to things that must be done, like cancel my motel reservation in Titusville, PA. Not attending Oil Creek 100 has to be the biggest letdown EVER when it comes to running. When 2 weeks before the race you have your race & course strategies memorized & your drop bags packed, you know the anticipation was very high . . . .

Next: well at present I'm not in any condition or mood to speculate on any future race plans. What was my most ambitious Fall plans ever are now history -- I have a clean slate at the moment.

Back to bed.

the flu blues

2009-10-04T16:17:00.007-04:00

If you're in a car with someone who is coughing & who is later tested positive for type A influenza (Dr. said it was most likely the swine flu) later that morning, what are the chances of catching it? I figured with my luck that was probably 100%, so I canceled my training plans & went into near total rest mode after I was exposed Friday morning. Saturday afternoon I started to get a burning sensation & a little tightness in my chest & I reluctantly had to accept that it could only be the beginning. Today I have a minor sore throat with an achy feeling all over & my lymph nodes are slightly swollen. I got the regular flu vaccine over 3 weeks ago -- I'm thinking maybe that vaccine is slowing down the H1N1 virus, IF THAT'S WHAT I GOT. Maybe it's just an upper respiratory infection? It seems odd that I do not have any chest or head congestion & I'm not coughing nor do I have any major symptoms at this point. I'm not sure how this will progress so I'm going to wait till tomorrow before deciding whether to see a Dr. or not. Since there is no treatment for the H1N1 virus, not sure I want to go back to the Dr.'s office where the waiting room was full of sick people and all he will do is send me back home with some advice (which I already got the full dose directly from a Dr. there Friday).

Well, sure hope I haven't gotten into a rut here . . . . a cyst one week before my Youngstown jaunt and now this . . . . maybe I'll get lucky again - Ha! Oil Creek???? I haven't come to terms with the possibility of not running the race (yet)!

2009 Youngstown Ultra Trail Classic

2009-09-21T21:03:00.025-04:00

I had not run this race before as I thought it a bit far to drive for a 50k. Well, I was right -- the toughest time was not the 7 hours completing the race, but the 7 hour drive to Youngstown, then the 7 hour drive back! Seemed like everyone on the road Friday afternoon was in a big hurry to get home or someplace for the weekend. With EVERY Interstate under construction this time of year and unfamiliar roads, it made for some hectic driving at times!

Really though, I enjoyed the event & I'm glad now that I made the trip. Mill Creek Park is a real gem located in what seemed the very middle of Youngstown. Drive just one block out of the urban sprawl and you drop down into a valley and into a different world!
I was pretty tired after the trip, but fortunately got a good night's sleep at a new motel which was nice. In the morning, I arrived about an hour early at the start to sign in & to drive a drop bag over to the covered bridge aid station in the middle of the course that I would visit several times during the race. At sign-in at the log cabin, I ran into Bob Engel from Cincinnati. Bob has run in several races that I have, including Germantown just a few weeks ago. He was doing the early start at 7 am -- I believe just to be done early . . . which I wish I would have done as it was cooler and I wouldn't get caught up in the early pace as I did.
I arrived at the covered bridge aid station about 7:15 am. There was no one there yet, so I left my bag & I was glad to see it was still there when I arrived the 1st time.

Returning to the start, I ran into the only person, other than Bob, that I "knew" at the race: Mike Keller, who also had his daughter along. Actually I only knew Mike from reading his blog & entering his ONE . . . . MORE . . . . MILE and TEN . . . . . MORE . . . . . MILES challenges. Mike had entered the 25k & I had thought that would be the last time I saw him at the start . . . but at about the 21 mile mark, I made a wrong turn after following 2 runners blindly & I ended up on a road . . . and Mike just happened to be driving by just at that instant & got us straightened out!

Very nice & cool start next to the lake:
The course consisted of 2 loops, 7.75 mi & 4 mi, done multiple times but not one right after the other: 1/2 of the large loop (the hilliest portion of the course) was done first, then 2 laps of the smaller (fairly flat) loop, & finally 2 1/2 laps on the large loop again. Feeling pretty good at the start with the cool temps, I got caught up in the pace & ran up a few hills I shouldn't have the 1st few miles. With all the rocks & roots, I was tripping & stumbling along -- I almost fell headlong but caught myself at the last moment and in doing so I twisted my back slightly. It may have been better to just fall into a roll & not cause the shiver up the spine with the twist, but that's hindsight. Fortunately, I was only doing 50k -- any longer & it would have been a factor in the race.
About 90% of the race was within sight of the 3 lakes or the creek as the course wound it's way along the banks in this valley -- a pretty scenic course! Lots & lots of steps too -- steel, wood, stone & natural rock steps and one long boardwalk. The course also passed the 3 dams for the lakes, this is one of them:
After the initial 4 miles, I settled back down into an even pace & stumbled only once or twice afterwards. Then the 2 laps of the small loop were fairly easy & the only problem I had thru here was an unscheduled pit stop (& it wouldn't be the last). I was experimenting this race by trying a liquid (Ensure) diet the day before & it seemed to have the opposite effect I had hoped for.
The covered bridge aid station was also next to Lanterman's Mill & Falls. The volunteers here got to know the runners personally as the 50k runners passed thru here 5 times. They were a very friendly bunch!
I did get off course a couple times. For the most part, the trail was marked very well with streamers & lime dust. Only one 90 degree turn did not have any flagging & I heard from many runners, including veterans, who missed that turn. But with the course following a narrow strip of woods around 3 lakes in the middle of a city, it wasn't long at all before you realized you were off course!

At the halfway point, my time was about 3:13. I knew then breaking 6:30 would not be possible, so I shot for 7 hours & I was able to make that goal.

Next up in less than 3 weeks is the Oil Creek 100 in Titusville, PA. Time to rest up! It's going to be a long drive (9 hours?) & mostly over the same route up thru Ohio as this race. Did I learn something by going to Youngstown? Well IF at anyway possible, I'm going to leave on Thursday (& skip that madhouse Friday traffic) & get a day's rest in after the long drive too!

I've come to a boil!

2009-09-11T09:07:00.003-04:00

I don't know why I'm so susceptible to these, but a boil/cyst appeared overnight in a sensitive area (to say the least) & it has put all activities on hold. Hopefully the pain & pressure will subside & it will come to a head soon. As for lancing a boil, I'm too chicken to do it myself! For some reason & for the first time, the Dr. put me on antibiotics & I have a return visit scheduled already. Walking is difficult, so running is out of the question for the near future. YUTC is looking doubtful at the moment.

2009 Iron Mountain Trail Run

2009-09-07T18:24:00.025-04:00

In training for the upcoming Oil Creek 100 in October, I wanted to get in a good hill run & this IMTR 50 miler in Damascus, VA advertised to have about the same rate of elevation change per mile. I had only one previous race in the Appalachians, Grindstone 100 last year, and I wanted to get more experience with the same terrain. The ascents & descents at both these races go on for mile after mile at a time, but the hills in this race were not near as steep as those at Grindstone. I love new trails & this race fit my schedule just right too.

My biggest concerns coming into this event were the cutoff times & the heat. All week I watched the temps & humidity go up each day. I really hated to waste such unseasonably cool & comfortable summer weather in a taper! Fortunately, it remained dry all week & saved one more cool morning for the race start. The first 5 miles of the course was next to a creek and provided the soothing sound of rushing water -- very scenic thru here! The VA Creeper Trail:
The Creeper Trail portion was an old railway bed with at most a 1% uphill grade for the 5 miles to the 1st aid station. My plans were to take it easy & not get caught up in the pace on this flat section and shoot for no faster than 11 minutes a mile. Checking my GPS after the 1st 2 miles I saw I was running at less than 10 minutes per mile. At this point I was pretty disappointed in my lack of pace discipline even though I was almost at the very back of the pack! Looking back now, I don't feel that "quick" early pace was ultimately a negative factor -- really though, it probably gave me the slack time I had to have for the early cutoffs. Overall, I needed to average 14:24/mi to be an official finisher. As for being at the back, that's where I belonged as for the next 45 miles I didn't pass any 50 milers, other than one gal who I played leap frog with (& lost)!

Part of the course was on the old AT.

After the 1st 5 easy miles, the course went up & up & up for the next 5! I passed a half dozen 16 & 30 milers thru here.

This is the start of the Beech Grove Trail up to the 2nd aid station:
After about a mile or so out of the 2nd aid station, the trail went up on top of a ridge that ran at about 3500 to 4000 in elevation. Quite a few ups & downs thru here & probably the most technical section of the course. It was slow going until the trail dropped down a hill to Skull's Gap. Picture of Skull's Gap on 2nd pass thru:
Leaving the aid station at Skull's Gap, the course went back uphill onto the ridge via a short section of gravel road. After running along the ridgeline for a while, the course then made a big drop (about 1500 feet in about 10 miles) down to Rowlands Creek. I don't care too much for running on gravel roads and there was a long section thru here that just seemed to go on forever! After running downhill for so long though, I was feeling pretty good at the bottom at the Rowlands Creek aid station at about the 29 mile mark.

It had taken about 6 hours up to here & pace wise, I was in good shape --- EXCEPT that the next 4 miles back up to the top of the ridge again was uphill every step of the way! My Garmin 405 was giving me a low battery signal at that time & I continued up 3 of the 4 miles up the hill to the Hurricane Gap aid station -- it took over an hour to walk those 3 miles! I shut the Garmin off then as I didn't want to lose the data up to that time & I had never run the watch over 7 hours before.
The first mile or 2 up this 4 mile hill also went thru a gorge area that was full of large & very tall trees. There were several cascading waterfalls -- the highlight of the course to me. The only thing that detracted from the wonderful sights was that this was a very popular trail for horse riders. The trail was showing alot of wear & tear in areas. It was the first time I noticed any biting insects. There were several deep mudpits, a big change from the mostly rocky course, but since it had not rained for some time, there were still ways to bypass the mud. My feet never got wet this day -- with careful stepping across the streams.
By the time I reached the top of the ridge again, it was late afternoon & I got HOT. I really began to slow down & since it was taking longer to reach each aid station I was running out of drink before each refill. Fortunately, hydration was never a real problem as I learned a little from my last race. From the top of this ridge & thru the gaps in the trees, I could see hazy, "bluish" Blue Ridge Mountains in the distance -- neat!
One thing which put me on edge a couple times during this day was the course marking. With such a small 50 miler field (16 starters), once the 30 milers broke off, it was pretty sparse out there -- I did not see another runner for 4 hours! I was relying on the written course description as the website didn't have a course map posted and I was also relying heavily on the ribbons along the trails. There was always extra flagging at the turns, no problems there, and what I call "confidence" or intermediate ribbons were placed 1/4 mile (up to 1/2 mile?) or so apart -- that's where I had a little trouble as I wasn't used to that. I would be going along & suddenly think . . . it's been some time since I noticed a ribbon, am I still on course? Keeping an eye on the tricky footing while trying not to miss a single flag took a determined effort. So, when I got that "lost" feeling, I would then start looking in earnest for the next flag. Sometimes 5 minutes would pass, or 10 minutes with a little panic setting in. . . & think: I must've been daydreaming & missed a turnoff! Then I would see a most comforting flag! Whew!!!!

At the last aid station, I figured I had over 2 hours to run the last 7 miles to be an official finisher. Since most of the course was on a big downhill from here, my concern switched from finish time to remaining upright! I stumbled several times thru the day, but never fell -- if I do fall on any trail, it's almost always on a downhill. So I took care those last few miles, especially where the trail resembled a dried up or washed out creek bed. Back in Damascus, I made it under the 12 hour cutoff & was next-to-last of the 11 official finishers.

Overall, I'm happy with having reached my goal & glad to have made the trip & the effort -- it was very enjoyable! Maybe I've seen the last 80+ degree race weather this year too!

Next up is the Youngstown Ultra Trail - Classic (YUTC) 50k in Ohio. Last year at this time, I chose the 60k Hocking Hills Indian Run over YUTC mostly because the drive was 2 hours shorter. A big difference in these races is that the 60k race at Hocking Hills is an add-on to the primary races, the 5k, 10k & the 20k. Everything there was geared more to the shorter races, although I expected & prepared for that going in. Looking forward to Youngstown this year!

2009 Germantown

2009-08-25T17:52:00.021-04:00

After a 3 hour drive, I arrived in Germantown under cloudy skies and cool temps . . . 62 degrees and low humidity! I figured this would be my only chance to run this race without the normal heat & humidity this time of year. There was a good turnout, about twice as many runners as when I ran this race in the Fall of 2006 & 2007.

At the start, I heard 2 runners say "I'm freezing!" and some people were wearing jackets! Of course, I loved the temps (for August) and did not wear a shirt. Feeling so cool, I did not drink much thru the 1st 15 miles (shouldn't I know better by now?) and I would pay for this oversight later. The light breeze was keeping me mostly dry & I didn't realize I was sweating as much as I was. The sun did come out briefly a few times -- it was intense! I could tell by just those few minutes that I could not have finished this race if it was sunny, even with cool temps. There were many areas on this course that were exposed: paved roads & bike paths and what I call "XC type" trails (mowed paths thru overgrown fields). There were several hills of the 75 to 150 foot variety on this course, but for the most part, this was a flat course in comparison to other trail 50k's. The previous multi-lap course years back was hillier, but this race provided a much wider variety of scenery & trail surfaces which was nice.

I was running at an average of 11 minutes per mile (fast for me) for the 1st half, yet figured I was still in the back third of the pack as that's where I started & I wasn't passing very many runners. If someone wanted to set a PR for a trail 50k, this would be a good race to make that attempt -- as long as the weather cooperated like this day!

At about the 20 mile mark I began to get real thirsty -- this was not a good sign as that usually means I'm running a deficit of at least 60 oz. I also should have known there was a problem as I never really had to pee. Rather than try to quench my thirst all at one time & cause sloshing & side pains, I decided to drink what I normally should take in plus only a little extra amount. Getting very thirsty not long after finishing off my water bottle after each aid station did dampen some of the fun this day, but it did serve as a good kick in the pants (to remember next time)! I did end up drinking a half gallon right after the finish & more on the drive home before my bladder would respond! Which reminds me, Wes Fenton, RD & most of the time a fellow participating ultrarunner, had fresh pizza delivered at staggered times for the finishers -- very nice! However, I was bloated and nothing would have been appetizing to me . . .

Other than the hydration problem, I had one other thing happen that I brought onto myself which very easily could have been prevented: On the day before the race, I read Jeffro's race report of last year and it gave me insight to the event & the course. I read about his missed turn at the dam -- and I went right out & did the same thing on race day!! This turn is at the last aid station at about 26 miles that's located on the left side (inbound) of the spillway near the top of the dam. Leaving the aid station I continued on the wide spillway that banked into a curve off to the left & down to the base of the dam. The actual course dropped off the top RIGHT side of the spillway. Very easy to miss since the aid station was on the far left side in the 1st place & quenching my thirst was foremost on my mind! I immediately realized my mistake when I came to a trail junction & there were no markings. I had a good laugh as I walked back up the dam hill!

I'm beginning to look for another "toy" as my Garmin 405 has some shortfalls & it's not giving me everything I'd like to have during a race -- on non-race days it's been OK. The rechargeable battery life is advertised to be 8 hours. At 6 hours (or less), a low battery message comes up & obliterates most of the screen & on this past race day, it rendered the timer & reset buttons useless. Only after unlocking the bezel could I get the watch to stop. I don't like to unlock the bezel once a race has started as it's very sensitive to the touch (by anything!) and can change the modes to where it's difficult to get back to the timer screen. Since my finger coordination is not very good once I get tired, it's best (for me) not to try to change modes or make any adjustments to the watch using the bezel. Also, one time I did not lock the bezel and my sweaty arm shorted it out and the screens on the watch just went beserk.

Next up is the Iron Mountain Trail Run. This course was initially designed & race directed by Eric Grossman, who moved to VA from KY after he had designed & directed the 1st 2 Louisville's Lovin' the Hills. Although Germantown was not the best hill training course, it did give me a confidence boost in hopes of finishing 50 miles in Damascus, VA, within the 12 hour time limit.

last second change

2009-08-19T14:57:00.004-04:00

I can't complain about the hot weather, like I usually do every summer. I'd say it's been the "coolest" (& wetest) summer that I can remember here in Louisville. With global warming upon us, I didn't think it would be possible! However, even with the mild summer, my mid summer plan of "short" races was "short-lived". I did get in a few speed works & a few more early morning trail runs than usual, but there always seemed to be other priorities to pop up when that planned short race came up each week. In fact, I ran only one of those 5k's since the Yost 10k July 11 and the 5k I was going to run in just yesterday evening happened to be the first one too hot to attempt (90 degree heat index). On a positive note, I was able to volunteer 51 hours as a Trail Ranger in July in the Jefferson Memorial Forest.

Looking ahead to the Iron Mountain Trail Run on Labor Day weekend, I get the feeling it's going to be a huge step up from my "summer vacation" --- right into a hilly 50 mile race right off the bat, plus I've never run such a long race in early September because of the lack of summer training. So I'm desperately in need of getting a long, good quality tempo run in this weekend . . . Lo & behold, the forecast for this weekend is for much cooler weather!! AND, just last night I remembered the Germantown 50k was this Saturday -- a race which I completely wrote off when they moved the race date up from October last year. Sooooo ...... why not use the race as a tuneup for IMTR 50M? I've decided to send in my entry today & am hoping the forecast holds true. Not sure what to expect as the course has been completely changed from the multi-lap course I ran 2 and 3 years ago in the Fall.

a mid summer plan

2009-07-13T23:13:00.007-04:00

My recovery from the leg injury at Mohican took longer than expected & taxed my patience! I missed out on some unseasonably cool weather -- just my luck! Finally getting back into training on the trails after the cool spell though, it seemed I kept that same very slow pace of my last few races. So I went to the track to do some intervals. I wasn't surprised -- I was shocked at how slow I was! I had been neglecting speed works for too long & it showed in my race performances the last few months. So I've got a plan for this hot summer: no BR100 and shorter trail runs with regular track workouts (or 5k - 10k's). And it so happened that Jim Ball with The Trail Store had a 10k trail race set up for Saturday. I had not run a trail race this short before, so it sounded like a good challenge & a quick start to my plan:

Yost 10k

I arrived at the start (less than 5 minutes from the house!) at about 7:40 a.m. It was warmer than forecast (naturally) and very humid. The course consisted of the Yost (Yellow) loop of the Jefferson Memorial Forest plus a short piece on the road added at the start to space out the runners. This is the same loop as the trail portion of the 2nd section of the Louisville's Lovin' the Hills (LLTH) 50K/15M that's in February, but this race is run clockwise around the loop instead. I guess the direction was changed to keep the race from starting with the biggest hill on the course. Running in this direction, the last half mile to the finish is downhill & it sure was nice to look forward to!

At the starting line, after a show of hands, it appeared about 20% had not run a trail race before. I started midpack among the 50 or so runners who toed the line. Apparently that's where I belonged as only 3 runners passed me that I wouldn't pass back the entire race and I passed very few. The course was very familiar, yet so different running in this direction for the 1st time. I had run this loop many a time in the other direction training for & running the LLTH 50k each year. During LLTH, I run (jog) up most of the hills this loop, but not during this 10k race -- of course temps were about 30 to 60 degrees warmer than at any LLTH & I was certainly not in the same shape! My legs were up to the task this race, my breathing was not as I was gasping to catch my breath. Which only confirmed this is where I need to do more training!!

I finally took the time to upload my GPS data to BIMactive.com (Bones In Motion website). It was recommended as a site to obtain a more accurate representation of the elevation data obtained from Garmin's GPS watches. After looking at the graph, I totally agree! The graph looks very much like what I remember the course to be -- absolutely nothing like the graph I get directly from the watch. Plus the watch says 2437' of elevation gain . . . the bimactive.com graph shows 1627' which I believe is much more representative. One thing, however, which is not changed when uploading to the bimactive.com site is the distance measurement. It uses the watch measurements -- which I found my Garmin 405 to be inaccurate on hilly, forested courses. I wheeled the Yost loop last winter & it measured 5.85 miles. With the added road segment at the start, this race should be close to 6.00 miles, not the 5.56 miles shown by the watch (& on bimactive.com).

2009 Mohican

2009-06-25T11:35:00.012-04:00

Short version: DNF @ 75 miles (0 for 2 for this event)

Very long version:

Although the forecast changed daily the week of the Mohican 100, it appeared it would not be so hot as to keep me from my second attempt at finishing the race, so I packed my bags with much anticipation. However, there were a couple events during this week that gave me bad vibes -- which I really hate coming into a big race:

1st bad vibe: was a last second message from the RD stating that ZipLoc bags would have to be used as your drop bags!!!!! I look forward to packing my small "cooler" drop bags with what I think I need to finish the race -- I have no crew & I rely on them very heavily. I had noted earlier that since last year the RD had cut the number of aid stations where you could have drop bags, so I was prepared for that -- not for this last second bag change. I also wanted to bring a couple more pairs of shoes this year since I had problems with the wet feet & blisters last year.

However, after the outcry from runners after his initial announcement, the RD had a change of heart -- now saying it was actually a "request" and not a "requirement"!! So I packed my usual bags as lightly as possible knowing one of the reasons the ZipLoc bags were requested was that they were not as heavy for the volunteers to move around. I did NOT pack that extra pair of shoes in the drop bag at the Covered Bridge (CB) aid station as I had originally planned -- this may have indirectly caused my DNF, but I'll never know for sure & I'll just have to live with it -- Grrrrrr . . . . .

2nd bad vibe: a severe thunderstorm rumbled thru Louisville Thursday, knocking out my electric. One of the pitfalls of living in a heavily forested area is that all the trees love to fall on the powerlines with ANY kind of storm. I had power knocked out just before a couple other races in the last 9 months & they were both a (bad) sign of things to come race wise. So with the power out, my pre-race routine was totally disrupted again (my meal & sleep plans especially). I really dislike to leave on a trip not knowing when power would be restored to the house either.

I arrived in Loudonville, OH, Friday afternoon. It was only 80 degrees at the time, but the dew point had to be in the 70's as it was difficult to breathe! I thought if the race had conditions like this, I might as well turn around! Fortunately, a rain storm (hail & all) came thru and cleared the air somewhat later in the evening. Although the rain would make for a muddy course, I was better prepared for that than heat & high humidity. At packet pickup, I ran into a few familiar faces: Brad C., Ellen E., Dave C., Al E., Rosie E., Kyle F. & Kenneth S. are ones that I can remember. Always great to catch up with how everyone's doing!

Race day:

5 a.m. race morning was damp & misty with temps in the 70's. As pre-race instructions were being given out, I began to prep my Garmin 405. For some reason, maybe the humidity and/or low elevation, but the GPS watch could not get a fix on enough satellites to work! The watch finally was able to pick up satellites after leaving the Mohican River Valley. The battery started to go dead though after about 5 1/2 hours, right on schedule.

The humidity was up, but once we reached the top of the 1st big hill from the start, there was a breeze which lasted all day. That was a savior as much as I sweat -- my shorts remained soaked the entire day anyway. I had a hydration problem last year & I came prepared with an extra water bottle this time & it worked out just right.

Time at the RP aid station at 10 miles was about 2:06, a little slower than last year, but I was happy as I felt OK. I saw Roy Heger in front of me -- maybe I'm going out too fast? Roy would end up finishing in 24 hrs & change. As I continued behind him, everything was fine & dandy till halfway to the next aid station. My legs started to feel like they were full of lactic acid. The back of my right leg was hurting too. What in the world is going on I thought? If I felt this way now, there would be no way I could even finish 20 miles, let alone 100. I started to walk continuously as I tried to figure out what I did & hopefully get my legs back. Maybe I was having a reaction to the insect patches I put on -- 1st time I have ever used them (they didn't work). I did think I strained a muscle in my right leg from trying to jump over the 1st stream to keep my feet from getting wet (because I didn't have that extra change of shoes waiting!!) I did regain some of my legs back by the Fire Tower aid station, but my right leg continued to hurt. I could just tolerate the pain, so I decided to continue with the race but at a much reduced pace.

After a quick stop for a drink refill only at the CB aid station at 18.6 miles, I headed out on the 4 mile Purple Loop. A change from last year was this segment was done before the Orange Loop -- meaning the road section on this loop, mostly a big hill, would be done in the morning shadows instead of the afternoon sun -- that would be an improvement. With the heavy rainstorm the evening before however, these trails that were marked with lime dust were no longer marked!!! Also, the runners I was with had not run the course before (I had, but apparently didn't pay enough attention to the numerous trail junctions and turn offs). We found some lime "after" the 1st trail junction in question, but the second unmarked junction that came to a T really threw us. 2 of us went one way & 2 the other and we were to shout back if we saw a marker or some other convincing evidence. Everyone returned to the junction with no success & now there were 8, then 10, then 12 runners all stacked up wondering what to do!! There seemed to be a few more foot prints to the left so most decided to go that way -- some went to the right. I went left because the Purple Loop went counterclockwise & if you continued to make nothing but left (CC) turns, you would eventually hit the trail you came in on at the least . . . . or go in a circle if you didn't watch it! Well, anyway, there were several more unmarked trail junctions encountered as our group wandered thru the forest. Eventually we ran into familiar territory -- yeah -- got my cold "shower" at Lyons Falls afterall. Somewhere in that maze, we ran into Lucas Hardbarger -- one of the runners who helped me last year -- he said he had done the Purple Loop twice!

Back at the CB aid station, I drank 20 oz and carried 40 oz for the next 5 mile leg -- I would do this for the next 3 aid stations as it was in the heat of the day & I needed every bit of it! As I was starting the Orange trail, I ran into 2 lost runners who apparently went "right" instead of "left" at the dam on the Purple loop & had been completely off course for the last 2 miles and ended up on the wrong side of the river!

From the CB aid station I continued my shuffle at a 16 to 20 minute pace. That's pretty much what I had on my mind for the next 40 miles -- I only had to average 18-20 minute miles to finish within the 30 hour time limit.

I tried to enjoy the run as much as possible, taking in what I could -- noting the wildlife & scenery. I always love to see deer, as long as they didn't jump out & scare me! Running wise, it was pretty much uneventful from here on till the end -- most of the remaining trails I knew from last year -- the only things different were that it was muddy on a few trails & the horse/deer flies were much worse than last year. Since I ran without a shirt and moving so slow, I was an easy target -- other runners who passed me said they didn't notice ANY flies!!!! The bike trails were nice, the horse trails -- not so nice. The aid stations came up periodically -- I motored on . . . 40 . . . 50 . . . 60 miles, very slow but steady. It became dark at the Fire Tower aid station & I picked up 2 lights. At the HR aid station at 68.8 miles, I was still almost an hour ahead of the cutoff pace (18 minute miles). I had over 10 hours to do the last 50k -- I really felt I was going to finish!! This 6.7 mile segment of the Orange Trail coming up next to the GM aid station is where my back gave way last year -- @ 73 miles, 2 miles short of the aid station. I don't know what it is about this segment (I think it's mostly downhill thru here), but my legs started to give out & my right leg pain was beginning to be intolerable near the 73 mile mark!! I went to the continuous walk mode again. By the time I got to the Grist Mill aid station at 75 miles, my legs had not improved & my right one was hurting as much as when I walked as when I ran. So I sat down at the aid station -- I knew it was a mistake, but at that point I was beginning not to care. I only had 25 miles to go, the last 10 of those on gravel/paved (but hilly) roads. The longer I sat, the more I felt I could not mentally tough it out the remaining hours nor risk more chances that my body/legs could completely shut down. And I knew from experience, on the trail alone in the middle of the night was not the place to be in that condition -- so the decision was to DNF.

I didn't realize it till I after I decided to DNF, but I felt the back of my right leg & there was a knot there about half the size of my fist (just above the knee on the back of my leg)! Some ice got most of the swelling down, but it's still red & a little painful after 3 days. I've strained leg muscles before, but never ran 60+ miles afterward!

I'm very disappointed with my race of course, but mostly puzzled at how tired my legs felt after only 12 or 13 miles -- I had not gone out too fast as I've done training runs farther & faster than that. So my running plans for this summer are on hold, if not canceled at this point.

2009 Run Under the Stars

2009-06-02T19:15:00.015-04:00

Well, my venture into the unknown at Run Under the Stars turned out to be enjoyable. This was a totally new experience running on a flat horse track for 10 hours at night. I had opted to run this instead of the SweetH2O 50k and I believe I made the right choice. I wanted to get a good long run in and that's what I got.

Steve Durbin -- RD & really nice fellow:

When I arrived at the start, I ran into several people I knew -- Steve, John, Mike, Cassie & Ellen -- all of which I would see all night in this multi-lap event and would encourage me every step of the way (THANKS!!!!). Seeing people at night was in itself different from any ultra I've run before -- I would not be running all by myself, even though most every runner was in the process of passing/lapping me! I probably chatted more during this race than any other -- many times with runners I didn't know. One person I talked to, Gary Cantrell (Laz, of Barkley fame) walked most of the night & always had something to say. He even SMOKED about a half pack of cigarettes!!!! Carol Westerman, at age 71, who I've seen at numerous events, looked so strong & I had to commend her (she did 37 miles!). I also got in a few words to the many others who lapped me so many times it made my head spin!

The one & only aid station:

As for my race: With the flat, fast track, I took off at what I thought was a comfortable pace. After lap 1, I was soaked with sweat & I would continue to sweat a great deal all night. Looking back, I did go out too fast as I ended up walking some as early as 15 miles, with much more walking as the night wore on. Although 10-11 minute miles are not fast, apparently I was not in the shape I thought I was in. With the half mile loops, it was easy to stop at my drop bag to drink up -- which I did even though I didn't get thirsty. I was concerned that I was not drinking enough as I didn't have to pee. Finally, at about mile 21, I had a small urge to do so and I kept with this continual drinking pattern till morning. After 88 laps, I had about 3 minutes to get in another half mile lap -- nope! I'm happy with 44 miles, even though I thought if I had paced myself differently at the start & it had been about 10 (preferably 40) degrees cooler (as forecast), I had a chance to push 50 miles.

As for my "issues" this race, I had a couple and they were totally of my own doing:

My first issue was my lack of proper running gear! I had hoped to use my trail shoes as I thought I would need traction on the loose track. After arriving at Carson Downs though, I quickly realized after I walked on the track that road shoes were needed! The base material was what I call "manufactured sand" -- small limestone fragments that tend to deteriorate/weather after time -- along with dirt. The size of the fragments was much, much smaller than I expected. The dirt & limestone was a bit loose at first & had been mechanically raked. There were some divots made by horses, but not too many. When everything got packed down by all the runners after a few miles, the track was like a hard dirt trail. It was a bit uneven surface with the rake lines & divots showing thru, but nothing you could trip on. I did bring my only useable road shoes (about 7 years old) that I had used in road races up to 10 miles, but had never run in them more than that at one time. They were rather loose fitting so I knew blisters would be a problem & they were after about 30 miles. I used some extra lube, an extra pair of socks & tightened the laces the best I could without cutting off circulation. The shoes were so worn though that my feet were still loose within the shoes, but I was able to finish with the extra measures I took.

My 2nd issue was all in my head! The forecasters led me to believe that it would go down to the low 60's with winds from the north after midnight -- why do I keep listening to them? I (foolishly) had expectations that it would cool down as forecast & I waited & waited & it never happened. It felt like it stayed in the 70's all night with dew points in the 60's (humid for me). With a non-existent wind after the 1st few hours, I sweat up a storm all night. I brought 2 gallons of water & gatorade & I went thru every bit of it -- I never expected to use it all. I peed all of 3 ounces back out. It was tough mentally to block out the cool weather thoughts/hopes during the run, but this should have never been an issue if I had any sense.

WINNER:

WINNER: Congrats Ellen!

With this experience with the "minor heat" in this race, it really makes me question my desire to return to Mohican this year. Had it not been for a cooling thunderstorm late afternoon last year, my run at Mohican would have ended 20 miles earlier. I'm going to continue to prepare for the 100 miler anyway and hope I get lucky with the weather. I sure hate to make a decision on whether to run or not based on unreliable forecasts though, but a decision will have to be made!

2009 Dances with Dirt Gnawbone

2009-05-13T10:35:00.006-04:00

Weather was a factor a couple years ago in this DWD race in Gnawbone, so I was happy to hear the forecast the morning of the race. The humidity was very high once again at the start, but the temps remained very reasonable the entire day. There was a very nice cool breeze too, which I really enjoyed!

Coming into this race, my goal was to improve on last year's time. But as I started to warm up pre-race, I realized my body/legs were not responding as they should have. As I was trying to figure this out in the dark, I heard someone counting down the race start . . . 3 . . . 2 . . . 1 . . Go! There I was, 50 yards from the start line at 6:15 a.m. as I just plain lost track of the time. No worry though with chip timing this year, but it made for an unsettling start. I couldn't get my GPS watch set right either, as I was caught off guard, which was disappointing as I was hoping to check my pace.

The first part of the race started with a gravel road. I knew after the first few minutes that it would be a very long day as I didn't have the leg turnover. Usually I'm afraid of going out too fast -- that wasn't a possibility this time! What was on my mind the entire race: how was my approach to the race different this time??

The organizers mixed things up & changed the course for the 3rd time in 3 years. I didn't concentrate on the markers and got off course for a while (along with a few others) a couple times -- absolutely no excuse -- course was marked fairly well. I recognized alot of the trails from last year, but there were also a couple major changes. One was the added 4.3 mile Hoosiers Nest loop which was a fairly narrow trail with a segment of paved road. I really liked this technical trail that wound thru and around some pretty steep hills, but never went straight up or down them. It would have been a little more enjoyable had it not been for having to get out of the way of the relay runners. With the trail pretty narrow most places, a runner was not going to pass unless there was some cooperation -- and I did a lot of that even though I sped up the best I could each time I did this loop. This was the only speed change for me as it seemed I was trudging along the entire way at a 100 mile pace. I didn't walk any, other than the uphills & real muddy areas, so the "running" pace was pretty s-l-o-w.

Coming into the Ogle Lake aid station at the 50k/50m split at about 24 miles, the few runners who were slogging along with me decided to drop down to 50k. Although we had a 45 minute headstart, quite a few 50k runners had already passed us by this point. I didn't feel I needed to drop down -- my only concern was if they decided to cut off the slower runners. I did not note any cutoff times in the pre-race instructions, but coming into the last 2 aid stations, the volunteers did impose conditions on those who wanted to continue, including myself. I knew there were several runners behind me who were not going to make it. My official finish time: 12:55 WO! (last year 11:06)

On a positive note, I finally did get to sample some of the smoked pork after missing out the last 2 years. I sure didn't realize how hungry I was till I started to eat solid food! It sure hit the spot.

As for my next race, I've been debating for some time now whether to drive down to Georgia near the end of the month to try the Sweet H2O 50k , or trying something new on that date: the Run Under the Stars 10 hr run around a horse track in Paducah, KY. Right now, I'm tentatively planning on staying in Kentucky. The way I look at it, the positives could be: the race is at night; it's a 3 1/2 hour same day drive vs. a 6 1/2 hour drive with an overnight stay for the trip to Georgia; it's directed by a great fellow - Steve Durbin; and running a "set time" race is something I may like. Negatives could be: a totally flat, gritty track surface and the same scenery.

Looking further ahead in June, I would like to attempt to finish Mohican this year, especially after my shutdown with back problems at 73 miles last time. Of course, the forecast (temps) will probably determine whether I make that attempt or not.

2009 John Bryan

2009-04-28T13:31:00.010-04:00

Coming out of McNaughton, I knew it would be tough getting my legs back the next race -- just as last year. What I didn't expect at the John Bryan 50k this year was the summer weather! Having run with temps no more than 50 degrees for the past several months & running in sleet earlier in the week, race day came with the temps starting at 65 !! and reaching 85 !! My body didn't get the transition it needed, although I've never grown accustomed to heat anyway.

I could predict the outcome of my race as I've learned it the hard way over the years: at about 75 degrees my body starts to shut down & I have trouble keeping hydrated; if the humidity is high, I have trouble catching my breath; at about 80 degrees I can take in fluids, but can't absorb them faster than my sweat rate (fluids always sloshing in the stomach but still very thirsty); and walking or stopping are my options as temps rise above 80. Everything held to form as predicted & I struggled to finish this race -- it took about an hour longer than my slow time of last year. The humidity was low & there was a breeze, so it could have been worse. I do have some sunburn on my head, shoulders & on the back of my neck.

The most enjoyable part about this low key race is the Little Miami River in the Clifton Gorge. The sound of rushing water over the rocks was soothing & the gorge area was very scenic. As slow as I was going, I was able to take in more of the sights this year -- wish I had taken a camera with me.

Sample Google Earth flyover video of the course (low resolution, 4 MB):

Next up is Dances w/Dirt (DWD) 50 miler in Gnawbone, Indiana. I received a race packet in the mail last week with instructions & maps of the NEW course. I was surprised that they were changing the course for the 3rd straight year, especially when the biggest fuss each of the 1st 2 years was the course marking. Two years ago at this race I overheated & got sick . . . . sure hope there's more Spring weather this year!!

2009 McNaughton Park

2009-04-15T18:55:00.023-04:00

A direct quote from my race report last year: "Would I run another race in Pekin in the mud - NO." Well 6 days after that post, I signed up for the 150 miler at McNaughton. Yes, I had a complete memory lapse! Apparently I recovered from the race after that time & had only remembered the good times. Maybe I thought I'd get lucky & there wouldn't be any mud - Nah! Well, anyway, the short of it is this year I DNF'd after 100 miles. I honestly believe if the weather had halfway cooperated, I had a good chance of completing the distance. But with 12 hours of steady rain before the race started, the chances of finishing were close to zero. Hats off to Ryan Dexter who ran a SUPER race and also congrats to all those who toughed it out the entire 150 miles.

prerace:

I arrived in Pekin & set up a tent at the start/finish. At that time, I decided to stay in a motel as the forecast was for wind & rain. My old tent leaked last time, so I decided to use it just as a staging area.

I took a room on the top floor of the Holiday Inn after my experience with thin floors at the Super 8 last year. Of course my luck was not any better: the top floor was being renovated & my room smelled like formaldehyde! I didn't sleep well either because of the whistling wind & rain pelting my window all night.

I picked up my packet & prepared for the race in my car as it was raining steadily & it was very windy. As it turns out, in the cramped quarters, I missed lubricating all my critical areas . . .

rainy packet pickup:
race:

I was hoping to follow the same game plan as last year: start very slow & walk ALL the inclines the 1st loop. I didn't have trouble doing that on the splishy splashy trails. It did stop raining about halfway thru the loop. The 1st creek crossing was almost at my waist & the current was fairly strong. I thought if the creek was up another foot with a stronger current, it would be a dangerous crossing without a rope. For the 1st loop, I finished a couple minutes slower than last year, but felt I had used quite a bit more energy this time.

The course conditions really deteriorated by the time the 2nd loop began. The runners had worked the surface water into the trail & it became very slippery. In my opinion, this was the worst condition that the trail would ever be in. I slipped down several times (the only times I did so the entire race) & strained a muscle on my inner thigh. I also stumbled & fell in the 1st creek crossing with my knee finding the only big rock in the creek! The creek had gone down about 6 inches since the 1st loop, but I still managed to get everything below my neck wet! Somehow the S-caps I kept in a capsule on my waist stayed dry & my watches were both still working. By the end of this loop, I felt like I had used twice the energy I should have used.

Halfway thru the 2nd loop, the clouds cleared off & the sun came out. All my 3rd loop was in the bright sun -- nice! With the wind & sun, I noticed a difference in the course conditions immediately. The biggest surprise of the entire race was "where" the course was the most difficult to run. Last year, the hilly 1st half had a layer of "peanut butter" mud that made it like a mud ski resort -- this year I only noted ONE small downhill like this!! Also last year, the 2nd half was a good place to make up some time -- this year it had a few extra mud holes.

It became dark on my 4th loop. Ever since my stumble in the creek earlier, I seemed to have a chill that I couldn't quite shake. Normally I would run with less clothes but not this race. The fact that I was hardly moving fast enough to generate any heat was probably the cause for keeping a long sleeve on most of the race.

There were the usual numerous deer sightings here from late evening to early morning just as last year & I had a couple close encounters: one deer just casually walked off the trail to let me by & stood just 15 feet off the trail; another jumped out of the woods & crossed in front of me & "snorted" -- the snorting is what startled me!

The night was cool & as I was running I was thinking if it would just continue to dry up & with a sunny day, I would get some good miles in. But the drying wind stopped during the night & I noticed the course drying only very slowly each loop. As I had noted before, the hills on the 1st half were not like last year -- most of them were already dry by morning! I think if the hills were peanut buttery, my race would have ended in less than 50 miles.

When morning came, I was ready for the 50 & 100 milers to pass me. Last year I was 5.5 miles into the loop when they started, this year only a couple miles. I saw Bill, Paige, Brian & several others I recognized cruise on by, all looking so strong!

Nearing the finish of the 8th loop is when my legs decided they would not cooperate anymore. My shoes felt like 5 pound weights. The trail was in it's best condition & improving, but it was all too late for me at that point. I did not like the thought of only completing half of the race though, so I decided to just walk it in the 2+ loops (to 100 miles). I thought, at least in my mind, I would have then completed 100 miles within the specified time limit (34 hours) so I did complete a race -- much like I did when I dropped down from 50 miles to 60k or marathon at LBL a couple years back. Official finish time 32:53 (last year 29:25).

other notes:

I did have a couple issues during the race that kind of reduced my fun this year:

I developed a strange & scary looking "rash" on the back of my legs -- I noticed some pain when I got mud on them & it felt better when I washed it off at the creeks. It was like small stickers were rubbing against my legs. I did not have this problem last year.

diseased/corroded/McNaughton legs:

Also, I developed some chafing. The best medicine for chafing? -- don't let it get started!! No matter how much vaseline I used (tons) once it started, I was never able to stop the pain completely. My shorts soaked up so much vaseline they may have looked like I peed in them, but believe me, with that chafing, that was the last thing I wanted to do!

The Heaven's Gate aid station is second to none! Brian, Ellen, Gregg, Bill, Jeff and EVERYONE ELSE there -- you're the best! I felt like I had my own personal attendant each & every visit. Brian & Gregg -- Thanks so much for going the "extra mile" with my drop bags -- you guys are SUPER! Ellen -- I don't have the words to express all my appreciation -- Thanks so much!

Also I would like to give Thanks to Andy for his dedication to this event for so many years. It's incredible to think about the logistics for such a long event. I've heard rumors -- maybe someone will be able to take on the monumental task next year.

Next up -- I'm going to see how I feel later this week. Right now I'm tentatively planning to go back & re-trying the John Bryan 50k, a race which I was disappointed in the way I ran last year. However, if I'm still in recovery mode this weekend, I will likely point to the Dances with Dirt (DWD) 50 miler next month in Gnawbone, Indiana -- a race that I've already registered for.

2009 Clinton Lake

2009-03-30T10:31:00.011-04:00

Coming into this Clinton Lake 30M event, I was hoping to have a solid run in preparation for my target race at McNaughton Park -- now in just 11 days! I felt better than expected after the extended effort 2 weeks ago in the 50 miler at LBL & I ended up reaching the goal I had set last year of sub-6 hours. This time I did not have the intestinal issues that sidelined my effort last year. However, I did end up pushing it more than I probably should have the last 4 miles as then I realized my old goal was within reach.

the race:

Chris Migotsky (RD) & all the wonderful volunteers pulled off another great job this year! I didn't mind the weather, although it did keep any socializing before & after the race this year to a minimum.

A change from last year was the clockwise direction around the lake to prevent the quick entry into the single track trail -- the backup of last year was averted -- and it also felt like a whole new trail going in this direction. With near freezing temps & very windy conditions, I wore shorts with a technical long sleeve over a singlet & also wore sleeves, gloves & a buff.

Chris sent us off on time at 8:00. With the road section before entering the trail, I apparently picked my spot well as the group I was with on the single track was at an 11 minute pace, just what I was hoping for. The trail was in great condition -- soft & damp with no obstructions.

An enthusiastic bunch welcomed us at the aid station at the midpoint of the loop. Gregg was my cheerleader here all day! Jeff, who greeted everyone as he trekked on the trail (here and at LBL 2 weeks ago) in the opposite direction, was my cheerleader on the course -- Thanks guys!

Keeping the same pace for the remainder of the loop, I finished it with about the same time as last year -- around 1:50 or 11 minutes per mile. Chris had said there were 33 hills on each 10 mile loop & I really didn't notice that many -- but I did notice they seemed to grow in size as the day wore on. I dropped off my long sleeve & buff at the car & headed out for the 2nd 10 trying to maintain the same pace. Also new this year were the mile markers -- great for keeping track of your progress.

By the time I reached the aid station this time, a light rain had started. I'm glad I had already ditched the long sleeve as I hate running with it when it's soaked. The sleeves I wore worked perfectly (Thanks again Jeffro for steering me to these!). I had alot of "Aren't you cold?" questions, but no more than usual -- I felt just right. With no intestinal issues at this point like last year, I finished up this loop at an average of just under 12 minutes per mile.

As I started the last loop I noticed this gal (I later learned her name at the finish to be Juli), who I frequently saw in front of me, was pretty much running at the same pace as I was but we approached the course quite differently. Apparently she did not believe in walking! She ran up ALL the hills as I walked, but somehow I managed to catch back up each time.

With 4 miles to go, I realized that I was within reach of the sub-6 hour goal I had set for myself last year. I was slowing down though and the rain was coming down harder, so I put out a little extra effort. Juli was still just within sight & she made me laugh as I could hear her let out a "cheer" as she passed each mile marker! With a mile or so to go I was close enough to talk to her -- she was going for the same goal! We pushed it the rest of the way -- finished with a minute or so to spare. Juli is one tough gal!

a couple surprises:

There were alot of Buffalo (the human kind) on the course, as usual . . . . and one COYOTE! When it crossed right in front of us, I initially thought it was a wolf. It had a winter coat that was bushy & multi-shaded -- he looked fearless and right at home.

Also, I was plodding along as I came up on two runners that looked very familiar. Could it be Don Frichtl & Ellen Erhardt? I thought, NO WAY!! But yep, there they were. Usually, the only time I see them is at the start or when they lapped me! In fact, Ellen easily won the women's event here last year! As I soon learned from them, they were taking an "easy day". They sure could have picked a better weather day for a "stroll" at the lake!

next:

My focus for the next 11 days will be REST. I'm really looking forward to this upcoming challenge -- to run in a race that will go thru 2 entire days & nights is going to be exciting -- I wonder how my body is going to react? My goal for 150 miles: finish! The countdown continues . . .

2009 Land Between the Lakes

2009-03-16T18:00:00.016-04:00

After 4 straight years of disappointment & progressively worse performances at LBL, I'm happy to buck the trend! 50 miles - 10:32:43

With a most tiring February, my focus since the ice storm cleanup & LLTH was getting some rest. With 4 weeks between these 2 races this year, it was just what I needed. The other big factor this time was my new race strategy: start near the back & not pass anyone the first 13 miles (road segment + 1st loop). I was very determined to keep to this plan & I was surprised that I ended up having the discipline to do it. I fought the urge to pass every step of the way -- with only a few exceptions (passed runners who were walking or close to it).

the weather & the course

Driving down from Louisville on I-65 & the Western Kentucky Parkway Friday, it was incredible to see the aftermath of last month's ice storm. I witnessed 180 miles of continuous destruction! There were still trees bent over onto the shoulder of the 4 lane -- some pine tree sections were completely decimated. Arriving at Grand Rivers at LBL, the damage continued to be extensive. You could clearly picture what the course looked like before it was cleared. Having firsthand experience at clearing trails after the ice storm, I fully appreciated the tremendous effort it took to make the race possible this year. SUPER JOB!! THANKS!!

Watching the forecast from a week out, it changed everyday -- from no mention of rain up to a 70% chance. By Friday the chance for race day had been lowered to 30%. I fully expected it to rain anyway. Waking up early Saturday the rain had already started although it would not last all morning. I didn't mind getting wet, but with 40-45 degree temps & the gusty winds off the lakes, a wet shirt made it a little chilly at times.

With the cloudy & drizzly weather, the course was muddy all day. I would best describe the mud initially as being the "soupy & splashy" type. With the well established course normally being a very hard packed dirt surface, the muddy trail did have a "solid" bottom -- not one where your shoes would disappear completely or get stuck. The trails are shared with bikes, not horses & that makes a difference too. I handled the mud fairly well until the 3rd lap when I turned my ankle on a root in a puddle -- splash!! I fell mostly on my hip & one entire side of my body was soaked to the bone! Luckily I shook off the light sprain within a couple miles. As the day wore on the mud became the "sticky" type.

the race

Seeing so many familiar faces at the start, I was busy jabbering & oblivious that the race had started. Keeping to the plan I started off slowly with a couple hundred or so runners ahead of me. I felt like running with my brakes on as we entered the trail, but as I finished the 1st lap, for once in 5 years I felt like I hadn't used much energy at all. In order to make the cutoff time to get to the 50 mile race though, I needed to average a 13 minute pace for the 1st 36 miles. With mile markers all along the course (great!), I was able to check my progress the entire race. Keeping a fairly steady pace I was able to reach my goal of making the cutoff. I then set my sights on breaking 11 hours for the 50 miles. Feeling pretty good at this point, I set off on the last lap really pushing myself. It was fun to turn the tables & pass other runners so late in a race! I was only passed by 3 runners in the last 15 miles: 1 young runner who I played leap frog with for a while & 2 (Brian & ???) just a mile from the finish -- I had passed them earlier at an aid station with 8 miles to go, but was unable to hold them off once we got on the road. It's not often I feel like "racing" near the end of such a long run!

other notes

Land Between the Lakes is one of the most organized events I attend all year. Always alot of goodies given out too! I was also awarded a monogrammed waist pack from Steve Durbin (RD) for having attended LBL 5 of the first 6 years. Thanks Steve!

Shared an "Executive Cottage" at the Kentucky Dam State Resort Park this year. Huge for a cottage (more like a house) with 2 stories & about 2000 square feet, 3 bedrooms, 4 TVs, a deck & located right alongside the lake! Thanks Ken for the invite & for securing this "house" for an amazing $104!!!!

Ran into Bob Engel, Brian Young & Robin Meagher at the start line. Little did I know then Robin would lap me on my third loop & easily win the Women's 50 miler (2nd Overall !!) -- an impressive performance! -- & even more impressive considering the course conditions -- Congrats! Other familiar faces I ran into: Alan, David, Brenda, Kathy, Ken, Jeff, Tom, Paige, John, Steve, Cassie, Garret, Logan, Margaret, Mike, Troy & Kara, Chris, Brian K. & Ricky.

With my extended effort at LBL, I've probably compromised my next race at Clinton Lake in 2 weeks. Regardless, my target race for the past year has been the McNaughton 150 (in 4 weeks), so I wasn't planning to push myself very hard at Clinton anyway. The 10 mile loop format & the small hills at Clinton Lake were a good prep for me for the McNaughton 100 last year.

2009 Louisville's Lovin' the Hills

2009-02-16T10:42:00.009-05:00

GREAT event Cynthia! Headfirst Performance did a wonderful job! I thought there were plenty of volunteers & the course was in great condition. Had fun! It was a good turnout & there was a very friendly atmosphere all day!

my race day:

The electric was finally turned on late Friday, so my house just got warm enough so that I could take a shower & not freeze the morning of the race. Frustration was running very high but I'll have to take part of the blame as I didn't purchase that backup generator as I had planned after Hurricane Ike last year.

I was striving to make this race one of my better efforts, feeling in pretty good shape after Mountain Mist. But the weather changed everything & I shifted my priorities. My favorite race was in question of being run at all !! So I decided "making it happen" had top priority -- if I could also run a good race, that would be a bonus ( I think hiking & marking the hilly 2nd loop on Thursday probably removed the last chance for a bonus).

Arriving at the start early, I ran into many familiar faces & it was great to chat with everyone! Names that I can remember pre-start: Susan, Matt, Cynthia & Todd, Ken, Brenda, Jeffro, Tim, Cassie, Steve, Kim, Josh, Thomas, Mike W., Mike A.

I felt OK at the start, but I knew that was just my adrenaline pumping. That feeling lasted about 3 miles! In previous years, I had no trouble running up part of the 3 hills on the first loop, this year, I could not run any part! This held true the rest of the day. I think the better condition you're in race day, the more fun you have. I had spread my fun out for this event over the previous 2 weeks, so the amount I had on race day was limited, but it was enjoyable! I had a half dozen people, who I didn't know (& still don't), comment (including during the race) that they had read my LLTH blog -- that made me feel good that it had a small following!

At the 15M/50k split, my legs were completely gone. After having looked forward to this race so long, I dismissed the thought of cutting the 50k short even though finishing the entire distance was in question. I'm glad I kept to it! Even though I walked most of the next 8 miles, I got to see & give encouragement to all the runners who were ahead of me -- which by the time I got to the turnaround on the out & back, it was most everyone in the race! Going so slow, my legs did get some feeling back in them & I was able to jog slowly on most of the flats & all the downhills the last 8 miles to the finish. Final time 7:29:21. Already looking forward to next year!

sour with no power

2009-02-13T15:15:00.007-05:00

No electric once again since Wednesday's wind storm, so I'm posting this from another computer. Having no power can have a very depressing effect:

Sour/Whine Time:

I feel worn out from everything that's happened these last 2 eventful weeks. I've not done any running on the trails for quite a while now & my annual tempo run on the LLTH course before the race didn't happen this year.

Good/Fun Time:

I AM very happy that LLTH 50k will go on as planned -- that's been my top priority as I love this race. It's been very satisfying & rewarding working along side such dedicated workers & volunteers. Much of the work required teamwork & it was FUN, even though it was exhausting! Looking back even now, I would not trade that time for training time. So I'm not sure how I will fare tomorrow, being so unprepared compared to years previous.

But first things first -- another cold night in the dark?

let there be electricity!

2009-02-04T20:14:00.006-05:00

FINALLY, after 7 very long cold days with no electricity & 9 days of no internet/cable/phone service, I'm back in touch with the world! Called the worst ice storm in Kentucky history last week, I can certainly attest to it being the worst I've ever experienced. I'll never forget the chorus of large trees "snapping" as loud as gunfire almost continuously at one point in the storm.

The trails that I train on here in the Jefferson Memorial Forest (JMF) have all been pretty much impassable since the 27th. I tried hiking 5 days after the storm first hit, but turned back after 3 miles as it was just too hard & hazardous climbing & going thru & around all the fallen trees & branches in the slippery snow & ice, plus, there were still trees falling occasionally!

There's a concerted effort to make it possible to run the Louisville's Lovin' the Hills event as scheduled on Valentine's Day. The words "cancel" & "postpone" were brought up at one time, but I (& some determined JMF workers & volunteers) are putting forth every effort to see that the trails are cleared enough to make it runable! One thing for sure, we won't have control over the weather & the course conditions as it relates to snow & ice. The ice storm that hit here first started off with a couple inches of sleet, then we had a day of freezing rain, then 4 inches of snow on top of that. When it got colder, the layer of ice pellets turned into a thick sheet of ice! Even with a couple warmer days since, the rate of melt has been very slow because of this. With all this precip, it pretty much has guaranteed a less than ideal running surface for the event -- either wet or frozen, snowy or icy, or a combination!

With no electric at the house, the trails impossible and my reluctance to get on the roads, my training lately has been limited to a treadmill at the gym. A bit boring there, but they've had heat & have a nice shower! Shoveling snow & chopping on the ice to get out of the driveway has my back a bit sore -- I'll probably pay for that later down the road . . .

Right now I'm helping the crew that's clearing the Red Trail (1st loop of LLTH). With some warmer weather predicted this weekend, maybe more volunteers will show up & we can get more done.

Pictures taken 5 days after the storm first hit:

Holsclaw Hill Road near 2nd loop LLTH:

Turn left past the bench & before the picnic table here at Mitchell Hill Lake (part of LLTH course 15M & 50k ) -- remember this place J?

Tom Wallace Park Road (part of out & back portion LLTH course 50k):

Sidewalk in Tom Wallace Park (part of outbound portion of out & back LLTH course 50k):

2009 Mountain Mist 50k

2009-01-27T14:52:00.007-05:00

The short version:

Fell hard only after 200' on the trail; was lost for the 1st time ever in a trail race; finished the last 7 miles disheartened as I thought I had cut the course big time! "Unofficial" finisher. Time 7:06:06. Very organized, excellent event!

Very long & detailed version:

WEATHER:

The Huntsville forcaster on the 6 o'clock evening news said it would be a rainy 41 degrees in the morning with winds 15-20 mph. It was going to be difficult to figure out what to wear with such conditions. As I left the motel the next morning, it was 32 (!) degrees, raining & it was indeed windy! Arriving on top of the plateau at Monte Santo Park, the rain stopped & it was only misty (& windy). I decided to go with shorts, a singlet & a long sleeve shirt & gloves. This combination worked only half of the time as conditions changed greatly depending on where you were on the course -- not much wind once you came off the plateau, except for a segment underneath some powerlines where there was a 20 mph headwind!

START:

I stayed in the car to keep out of the biting wind. I noticed runners were starting to come out of the lodge -- then all of a sudden a gun went off! I looked at the clock & it was most certainly 8:00 sharp! I like races that start on time, but I wasn't prepared this time. I got out of the car quickly with an adrenaline rush as I ran across the parking lot & joined in. It was a big crowd, the largest trail ultra to date for me with 275 runners. After a short distance on the road, everyone squeezed into the single track trail that led downhill. Spacing was (too) tight, especially at the pace we were running & that led to a hard fall for me on the rocks. I got up quickly so as to not be trampled & my left knee gave out -- it was numb! As feeling came back within a few steps, I got off the trail to assess the damage. A couple streams of blood coming thru the mud on my knee - looked alot worse than it felt at the time, so I continued on -- was I having fun yet, I thought?

ROCKS & MORE ROCKS:

If I had to summarize the Mountain Mist 50k course in one word, I would say ROCKS! I've run very rocky trail segments in races before, but never mile after mile of it!

rocky landscape:

Nearing the bottom of the hill, I recognized some of the trail as part of the Dizzy Fifties course that I ran last November. The rocks were everywhere - the only thing that had changed was that the leaves were gone & you could see the rocks clearly! There was a little mud (between rocks) all day but that was never a factor for me. The hills were manageable & the bigger ones had switchbacks (except for the "Waterline" hill). It was flat & smooth coming back onto the plateau again the last mile or so to the 1st aid station -- a big relief for my ankles! Checking my GPS, I found that the "clock" time was showing -- must have hit the reset button for the timer on the spill. I start the timer (w/mapping) again.

Leaving the aid station & going down Warpath Ridge, there were some intestinal sounds below & that signaled an unscheduled pit stop soon (a slight change in my pre-race diet will not be repeated!) So as I followed one runner about 25 feet in front of me, I was searching the rocky ridge for a little cover! This runner suddenly stops & shouts back "Are we on the trail, have you seen anybody?". I said this was my first time on this course & hadn't seen any runners lately. He turned back around & continued down the hill. A short while later, he stops & says "We're off the trail!". As we stood there looking, we could see runners up on the ridge, but they were not coming our way! He comments he had run this course several times before & this was the first time he had gone off course like this! I realized then that a small lapse in concentration can cost you very quickly! We scurry back up the hill back onto the main ridge & soon we were on the "powerline" segment. Coming out into the clearing there was a wide scenic vista -- nice! But, I couldn't go any further without a pit stop so I stepped off the trail, then promptly tripped on some vines & fell into the sticker bushes! This was turning out to be one "fun" race! From here thru the next couple aid stations, it was just a matter of keeping upright on the rocky trail & pretty much uneventful, except for the run thru a rock tunnel - pretty neat! I note that my timer on my watch had reset again -- what's going on? I decide to keep it on "clock" time as then at least I knew the elapsed time, since we started at 8 sharp.

HALFWAY:

My ankles were getting sore as I approached the aid station at mile 17.27. Looking at the course map pre-race, I figured this would be close to the halfway point, time-wise for me, and would let me know if I would be close to the 7 hour goal I had set. Time 3:15. Very good I thought as I figured I had a little to play with. The next segment was mostly downhill, but once again, very rocky! Another nice scenic view was to be had at one point along the trail here, but you had to stop to look as you dared not take your eyes off the treacherous trail for long while running! I arrived at the next aid station feeling good. Leaving here, the rocks seemed to be all pointed! By then I was getting a raw spot on the side of one ankle from where my foot was at such a sharp angle so much that the upper rim of my shoe kept rubbing it!

LOST:

A couple miles out of the aid station, the trail was becoming unbelievably rocky with boulders thrown in. I saw a red mark on a rock & I thought maybe it was too rocky to put flagging thru here . . . then it dawned on me that I had not seen any flagging (or runners) for some time! Uh oh! I turn around & look back -- there was NO discernible trail thru the rocky landscape! Which way did I come from? I tried to retrace my path. Everything looked the same! There seemed to be a path occassionally, but then it would fizzle out. I was beginning to get flustered -- lost for my first time! Going back & forth & then up & down among the rocks was tough going. Was I starting to go in circles? I had to make a decision. I decided to head straight in just one direction (in the general direction of where I thought I came from) until I ran into something or someone. So I blazed my own trail . . . until it sounded like 2 people laughing down below me. That was easier than heading any other direction so I headed down the hill. A few minutes later, alas!, a glimpse of someone way off to my left! I made a beeline to that spot. Yeah! a trail, a well established one at that. I take off down the trail, but then I meet someone walking up the hill. I slow down, a bit puzzled, but I've seen runners running "against the flow" earlier in the race, so I kept on . . . until I met another runner. He set me straight by reminding me the flagging was always on the right as he pointed to a flag -- DUH! So I turn around & head back uphill & ask him how far to "Waterline". He says this IS the Waterline trail! What? That stopped me in my tracks! I was trying to picture the course map I had looked at before the race & had thought there were 2 aid stations after the one at the road (17.27 miles) before reaching the Waterline trail. Had I missed one aid station completely? Had I cut the course a couple miles or more? A sinking feeling came over me as I believed I may have done just that. I was in deep thought as I slowly trudged up the hill, a very long hill. Should I go back & find the aid station (there was actually no 2nd aid station) or keep going & be an unofficial finisher? I decided on the latter.

MY GET UP & GO IS GONE:

At the end of the long walk up the waterline trail, I finally came to the steep waterfall climb I had heard so much about. But as I was climbing, I realized my "driving force" was just not there. As I continued, I found my mind working more than the running task at hand. I was just going thru the motions. As I left the next aid station, to get my mind back on track, I decided to just try to enjoy myself the remaining 6 or so miles & not worry about what had happened. It worked. I talked more to the runners who passed me & I stopped to enjoy the scenery & trail whenever I felt like it -- no worry about the time. This paid off as I discovered the highlight of the course to me -- a "natural well" -- a HUGE key hole shaped vertical shaft with extremely smooth sides that seemed to have no bottom -- what a natural wonder!

FINISH:

I didn't pass anyone at my pace the last 7 miles except one runner who was sitting next to the trail, looking utterly exhausted. I was feeling pretty good myself going at a 100 mile pace. After I trotted in, I went to the gal at the computer who was entering results & told her what I had done. I asked her to delete my entry, but she said someone else would have to do that & made a note of it. I didn't take the nice finisher's plaque as I didn't run the official course. After that, I just drifted around -- the Lodge was a very nice place! Had some Papa John's pizza & chatted with some runners until my legs & ankles started stiffening up, so I decided to call it a day.

LOOKING BACK:

Getting back home after a 4 1/2 hour drive, I checked out the race website -- results & splits already posted!! I quickly go to the race maps to figure out what I had done. Boy, was I completely off on what I was thinking on the trail!! There was no 2nd aid station and I was wandering only a little off course! I was always fully expecting runners to pass me a second time after I thought I had cut off a couple miles, but according to the splits, I came back on course behind the runners who were behind me at the last aid station! I probably went just as far & lost 10-15 minutes or so! So I don't feel as bad now. Physically though, I'm bruised & scratched & pretty sore, especially my ankles --no sprains thank goodness, but just as sore. I hope to be able to return (much wiser) next year & redeem myself at this very scenic & organized event. MANY volunteers, GREAT location, TOUGH course!

NEXT:

Next up is Louisville's Lovin' the Hills 50k -- my favorite! It's been fun working on my other blog for this race, although I haven't been able to devote as much time on it as I had hoped. I should be in better shape this year than last, just need to be sure everything else falls into place . . .

back on the trails

2009-01-19T22:02:00.004-05:00

Things are looking up for a return to regular training on the trails soon -- where has the time gone? I had hoped to step up my training this New Year, but that went by the wayside before I had a chance to start. I didn't even realize I had missed HUFF & the New Year's Day 10 Miler until a week after they were run!

It's looking like I will be able to participate in the Mountain Mist 50k this coming Saturday, although I'm not at all in the condition I had hoped to be. In the past few stressful weeks, I found that eating chocolate helps soothe my nerves -- unfortunately I also found out that my body converts 1 pound of chocolate into 5 pounds of fat!! I've gained back over half the weight from my diet of last summer!

I'm still playing with my Garmin 405. It's a bit disappointing on the accuracy I'm getting, especially the elevation readings (+/- 200 feet). Horizontal accuracy is about 20 to 30 feet at any given point. Maybe it's because I only use it in hilly terrain in wooded areas. Readings can really be erratic down in deep valleys or next to a steep hillside.

The week after the Otter Creek Marathon, I went & took some readings on the course. The 2007 course measured 26.72 miles, in 2008 with all the changes the course measured 25.96 miles with several hundred feet of elevation removed. Based on wheeled measurements I've taken on the Louisville's Lovin' the Hills course, my GPS measurements are generally 3-5% less than the wheeled length.

family comes first

2008-12-31T11:12:00.002-05:00

With serious health issues in the family this past week, training has been on hold.

May everyone have a Happy and Healthy New Year!

2008 Otter Creek Marathon

2008-12-17T18:18:00.002-05:00

Been busy X-mas shopping -- done!

A summary of my day at last Sunday's Otter Creek Marathon:

the prerace - a couple surprises:

I was surprised as I woke up to rain hitting the roof. In the forecast there was no mention of rain till the afternoon -- a 20 or 30% chance with a wind advisory. Fortunately, the rain stopped as I left the house for the 25 minute drive to Otter Creek & I only felt a sprinkle or two during the race. Another morning surprise was my Garmin 405 battery had a 0% charge! Apparently I had set it down, after fully charging it, next to my running gear (instead of my nightstand) which was close to the computer. The Garmin & computer are constantly monitoring for incoming data when they are within wireless range of each other, if so, they try to connect automatically, and that drains the battery. So no GPS pacing this race nor any mapping data. If I had a 12V/110V converter, I could have charged it enough to use it -- that's one item I need for Xmas! Since the park will be closing at the end of the month, I'm heading back to the course later this week to map it, just to satisfy my curiosity.

the race - a couple mistakes:

A bit brisk at the start with fairly constant 25 to 30 mph winds with occasional gusts. The temps were in the 40's and would reach the 50's -- nice. A much larger number of runners for this race compared to last year as I situated myself towards the front half of the pack. The race consists of a short loop, then 3 longer loops of about 8+ miles each. My strategy for the start was to take off at a good clip the 1st half mile to the big downhill & then rest as I walked up the hills on the return part of the loop. I didn't want to be caught up in a line of runners on the long downhill as that was easy running & the technical portions I knew very well. Unfortunately halfway out on the loop, the course made an abrupt turn to the right & headed back to start/finish line! This cut off the big hill completely!! I found out very soon that there were several changes to the course from last year, including 2 major changes. The other major change bypassed some technical sections & a hill on the big loop adding some length to course, thus requiring the shortening of the initial loop. So I burnt myself out on the 1st loop very quickly. What I should have done then was to go ahead & walk anyway, just as I had planned -- but this walking would be on flat ground. Since I'm hard-headed, I didn't rest & continued on (I would pay for this later, of course). Since the 1st loop was much shorter this year, the marathoners caught up to any slower paced 8 & 16 mile runners who started at the same time, but didn't do the short loop. I would say most of the marathoners passed the slower runners & walkers & hikers thruout the entire 1st 8+ mile loop. For the most part, they would yield -- took some extra effort to get around some people on the single track. As I pulled into the only aid station on the big loop besides the start/finish area, it was a traffic jam! I got my arm thru a gap & luckily found one small cup that was half full of water. The cooler lines were long so I just moved on -- my mistake -- this apparently caused me to run at a deficit all day as I never caught up. My 2nd time into this aid station on the next loop was no problem. The volunteer said Gatorade was on the left, water to the right. I drank the Gatorade, but instantly recognized it as Heed. Not my favorite, but I can get it down. I don't know if it was the Heed, but about 5 minutes later my stomach became really upset. This was my upper stomach -- not intestinal distress. I thought if this kept up, my race was over! What bothered me the most though, was I didn't know what caused it (I never had a reaction to Heed before). It didn't get to the point that I felt like throwing up, although that would have probably helped. So I walked & jogged the next couple miles till it finally subsided, whew! About that time, I was coming up to the start/finish area. The last lap was tough as my legs were gone, but I didn't resort to walking (except the hills) as it was easier to jog.

the finish

A bit disappointed with the 5:05 finish as I thought I could easily get under 5 hours. Plus with some hills removed from the loops, the course was much faster than previous years. My home course "advantage" was not much help this time. I would prefer the more technical & hilly trails of previous years, but the trend for Louisville parks has been to smooth & flatten out the trails & that includes Louisville's Lovin' the Hills course here in the Jefferson Memorial Forest.

the park

I don't see the City of Louisville re-opening Otter Creek Park in the foreseeable future with their continuing budget crisis. The park has always been a nice getaway tucked away along the Ohio River -- many in Louisville don't even know the park exists as it's 25 miles from downtown & in a different county. I once saw a bald eagle flying up the creek just 50 feet away several years ago -- what a sight! Many deer come here to escape the hunters on the Fort Knox Military Reservation that borders the park. Maybe access into the closed park can be set up by permit . . .

Link to the RD's thoughts of the race & the upcoming Louisville's Lovin' the Hills race: http://cynthiaheadfirst.blogspot.com/2008/12/otter-creek.html

Next up is Mountain Mist 50k, back down at Monte Santo in Alabama where I ran the Dizzy Fifties a month ago. I haven't ruled out HUFF 50k on Dec 27 completely -- a race I did not try before as it was too far away (but have since expanded my range). Weather & course conditions will be big factors in giving HUFF further consideration.

2008 Tecumseh Marathon

2008-12-08T20:09:00.004-05:00

Once again, DINO put on a well organized event! I've enjoyed it so much each year that after every race I start looking foward to the next year -- this was my 6th straight running of this marathon.

the snow

When I look at the forecast for a race and it says at least a 30% chance of precipitation, that means 100% in my book. So when I heard the chance of snow was 40% on the morning of the Tecumseh Marathon, I fully expected it to snow -- it did. So much for my hopes to finish in less than 5 hours. The snow covered ground highlighted the topo of the area though -- it was very nice scenery for a run. The snow covered roads added 15 minutes for the bus ride to the start, but no motion sickness this time. Also, for this year only, I did not see any hunters!

the race

The main issue for me this race was traction. There were not very many times when I felt I could push off with full force without some small amount of slippage. Snow on dry leaves seemed the par for the course. Even on gravel roads it was a bit slick. The treacherous spots on the course were where the snow was packed down & glazed over at narrow points along the trail -- I could usually spot those areas by seeing the snow & leaves scattered everywhere -- evidence of someone having found it the hard way. So I just "plowed" along carefully at a slow but steady pace all day.

I had expected a larger crowd with 600 entries compared to 450+ runners last year, but I really didn't notice any difference. In trail ultras, I usually find myself running alone after the 1st few miles at most. For this race, I did seem to be situated in one line of runners or another much of the 1st half of the race (as last year) & I even ended up in a line of 15 runners at about mile 20 -- I hadn't had that happen before. We seemed to be all going at an ultra pace at the time, which was fine by me! My official finish time was 5:12:30.

A Google Earth pic of the finish line at Yellowwood Lake:

Well, the first half of my double is now complete. I didn't feel this race completely exhausted me as I felt like sprinting near the end (but didn't as the road was slick!), so hopefully I can improve at Otter Creek.

no massanutten

2008-12-02T19:28:00.006-05:00

With the deadline for entering the lottery for the May 16, 2009 Massanutten 100 coming up Monday, I debated whether to sign-up, but the same argument always wins out -- just too far away. It's the same with another race I'd like to try, the Arkansas Traveller 100 -- both of these races are an equal 560 miles east or west of here -- a long drive & I don't like to fly. Add the time of the drive & the time of the race and I'm looking at 4 long days -- just can't do that right now.

I'm looking forward to my annual marathon double: the Tecumseh (Dec 6) & Otter Creek (Dec 14) Marathons. I seem to have been fairly consistent with these 2 except when I had major issues. I ran with a cold last year & it showed:

..............Tecumseh.....Otter Creek
2003......... 4:36............... --
2004......... 4:39.............. 5:33
2005......... 4:27.............. 4:47
2006......... 4:48.............. 4:47
2007......... 5:29.............. 5:35
2008............?.................. ?

I heard news yesterday that the mayor of Louisville has proposed shutting down one city park starting December 14th as a part of various budget cuts -- and that park is Otter Creek Park!! I hope they lock the gates after we're gone. Sure doesn't look good for a continuation of the marathon double next year . . . . .

2008 Dizzy Fifties

2008-11-24T18:31:00.016-05:00

I had run a 7:16 at the Hocking Hills 60k 2 months ago, so in looking at the 40.65 miles (approx 65k) in the Dizzy Fifties in Huntsville, Alabama, I had expectations of finishing in less than 8 hours on this very fast course - wrong! Final time on my watch was around 8:40!! About 6:16 at 50k. I didn't have any issues or excuses so it has me scratching my head on exactly what happened.

the course:

Driving 3 miles straight up a hill right out of Huntsville, I arrived at the top & it became pretty flat -- a plateau of sorts. It was breezy on top & chilly till the sun rose a little higher. There were nice scenic overlooks along the outer edge of this plateau thruout the course. The race consisted of 3 loops run multiple times with a centralized aid station, similar to the Stone Steps 50k format in Cincinnati. The small loop of 2.2 miles was run once, the north loop of 4 miles was run 4 times (for 40 milers) and the south loop of 5.6 miles was also run 4 times (for 40 milers). The most difficult was the north loop the 1st time around when the trail was covered with several inches of new fallen leaves. With all the rocks & roots hidden beneath, you had to step gingerly & hope the ankles held out! I only had one tumble but many twists & turns of both ankles -- nothing serious though. With all the foot traffic, the leaves were kicked out of the way or matted down as the day progressed & it became much better. This north loop had the only hill on the course as you dipped off the plateau for a couple miles. The small loop & the south loop were flat with the leaves already matted down & with only a few rocks & roots -- fast & easy running trails.

the race:

I was just over a 11 minute pace for the 1st few loops & then quickly faded. High stepping in the leaves on the 1st trip around the north loop apparently took something out of me. By the halfway point of the race, I was already reduced to the "shuffle" mode (slow) as my legs were gone. I stumbled & stubbed more toes dragging my feet thru the leaves that way, but I wasn't going fast enough to fall! I did get passed by one 50 miler. He was someone I had known from Lovin' the Hills & Stone Steps -- Tom Possert -- a tall fellow with long muscular legs. As I was walking up the one hill on the course on the north loop at about mile 34, he passed by me & started walking -- so he was human after all! Of course he was on mile 44 and walked faster than I ran all day. I could tell it was unusual for him to walk this hill as he commented (without me asking) that he would be running this if he needed to. He sure didn't need to as he finished easily over the next competitor.

I did wear two (2) watches this race: one of my favorite toys -- a Garmin 405 and my regular Polar watch. The Garmin's battery is not very good -- it only works about 6 hours for me, so I came prepared. Here are some pics that I made from the Garmin data, the first 3 are from the Garmin Training Center program & the last is from the Google Earth program (I've exaggerated the vertical scale somewhat in this pic to highlight the topography of the area) -- Click on pics for a larger view:

1st loop run once:

north loop run 4 times:

south loop run 4 times:

sample google earth pic:

2008 Pinhoti 100

2008-11-12T17:50:00.013-05:00

I was really looking forward to this inaugural Pinhoti 100 as it promised a lot of single track & had an early starting time. I didn't think getting too sleepy, like at Grindstone, would be an issue -- and it wasn't. Unfortunately, my old nemesis, my back, like at Mohican, did me in once again = DNF. Maybe my body is trying to tell me something with 3 DNF's now in my last 3 100 milers! My Dr. prescribes muscle relaxers for my back, but they have no effect on me. My last resort is a chiropractor -- I've always kept away since I'm "double jointed" & have feared something may pop too far. My joints can pop out of place without help from someone else! I'm going to seriously think about it, but for the mean time, I'm cutting down the length of my races.

Start

With the race being a point to point format, a long bus ride to the start was necessary unless you had made arrangements to move your car. I get motion sickness easily & the ride was OK till we reached the hilly & curvy gravel road 7 miles from the start. I felt nauseous & my stomach became upset, but not enough to throw up. The nausea went away once we started but my stomach remained upset.

I ran into Bob Engel & Robin Meagher, both from Cincinnati, at the start line -- both would do very well in this race! Congrats!

Miles 0 - 6.7 Aid Station 1

I wanted to go out slow so I kept to the back at the start. With about 90 starters funneled into a narrow single track right off, it was single file walking for about a half mile for the runners in the back. It was a rocky & rooty section that was slick from the rain the day before, so I didn't mind the walking. The trail remained narrow but everyone was able to find their own spacing by the 1st aid station.

Miles 6.7 - 13.27 Aid Station 2

Very nice runable single track thru this area. Whoever designed the Pinhoti Trail seemed to have a priority in mind: no trails along the top of any ridge! This was clearly evident thruout the entire course (of what I completed). All the trails went along the sides of hills with occasional sections along the bottom & only rare crossings of the top of any hill. The only exception I noted was about a half mile of ridge running coming up to highest point in the race at Mt. Cheaha. With this "side of hill" trail design and switchbacks, the course was fairly "level" considering the very hilly nature of the area.

My upset stomach turned into a need for an unscheduled pit stop. The chafing afterwards was pretty painful even though I did get some relief at the aid stations.

Miles 13.27 - 18.27 Aid Station 3

After the 2nd aid station at 13.27 miles, a detour was made onto a roadway to avoid a section that was heavily damaged by a tornado. This was mostly uphill & everyone was able to witness the incredible destruction along side the road. It looked like a clear-cut logging operation! After several miles of this, we finally got back onto single track. The fallen trees were not limited to that one detour area though. There were countless trees across the trail from start to finish on this course that you either jumped, climbed, crawled under or went around. The first hundred or two weren't too bad, after that it became taxing on my back. They were momentum killers for sure.

Miles 18.27 - 34.56 Aid Station 6

Other than the detour, the course was a single track lover's delight up to this point. I felt good as I was well within myself & making good time. With a pretty good breeze, leaves were falling like rain -- very nice!

Miles 34.56 - 40.94 Aid Station 7 Bald Rock

This was mostly an uphill section that turned rocky coming up to the highest point in Alabama, Mt. Cheaha. The best view on the mountain was at Bald Rock & it was crowded with visitors. I stood with them for a while to enjoy the view -- GREAT!

Miles 40.94 - 52.07 Aid Station 9

The steep rocky trail coming off Mt. Cheaha was called "Blue Hell" (this segment is run uphill in the Mt. Cheaha 50k). I would say it was called "blue" as there were blue blazes painted on the rocks. It was steep, but not as tough as I expected -- it would have been had it been dark or I had to climb up this hill.

It was about mile 50 when I had my first twinge of pain in my back -- it was not a welcome sign. It became dark & with every trip or stub of the toe, the pain would seem to go directly to the back. After another unscheduled pit stop I entered the aid station at 52.07 miles at about 13 hours 14 minutes. Great volunteers this stop & at every aid station!

Miles 52.07 to 55.34 Aid Station 10

From the aid station, it was slow going as the trail became pretty technical. The highly reflective tacks & tags on the flagging were excellent night-time markers. There were a couple creek crossings and the water was down. It was clearly evident that these creeks became raging torrents at times. Unfortunately, my back was getting worse by the mile & I was slowing down considerably thru this section. At the aid station at 55.34 miles, the thoughts of DNF were creeping in. Up to this point, all I thought about was that I was on schedule for a PR & felt pretty confident about it! I sat down on the ground as I went thru my drop bag & put on some warmer clothing & then pondered my situation. Had some hot soup & other goodies & started off to the next aid station slowly.

Miles 55.34 to 60.29 Aid Station 11

As I was walking, I started calculating the amount of time I had left to get under 30 hours and figured I had to do 20 minute miles the last 45 miles. But I thought, after the next aid station or two, the trail really took off from any roads or civilization & if I decided to stop then, there were no provisions for the volunteers to get me out of there. This weighed heavily on my decision to stop as I didn't want a repeat of Mohican, where I had to be packed out of the wilderness when my back went completely out. Better safe than sorry, so I made the decision to just walk it in to the next aid station where there was vehicle access & end it at 60 miles.

The End

I told the volunteers I was stopping & asked if I could get a ride back to the finish. They said there was a shuttle scheduled soon & to sit down & wait. I was reluctant to sit down as I knew if I stopped moving for very long I would start freezing. The volunteers said they had a space blanket & that the shuttle would be there any minute & convinced me to sit down. About 5-10 minutes later I started shivering. There was a breeze & the space blanket didn't cover every part of my body -- I felt the wind! My inside shirt was still soaked from sweat & that didn't help. I was soon shaking so much I told them this wasn't working & that I needed to get some place warmer. My back pain was no longer an issue at this point and I started to feel a little nauseous on top of all this! One of the volunteers brought up their car & cranked up the heat -- saved once again! Many Thanks to this volunteer! Soon after, Jamie Henderson (RD Todd Henderson's wife), with some heavy coaxing to get us moving, transferred me & another runner into her vehicle for a ride back to the finish. Jamie is one wonderful person!

As I reflect back on this race, I'm very disappointed once again, but happy that I took on the challenge. I felt really good most of the race & most everything was going well -- things can change quickly though, as I found out. The point to point format on a brand new course made for new scenery every step of the way -- it was a big change from loop ultras & the course was great! I would definitely like to take on this race again next year.

Next up is Dizzy Fifties, also in Alabama. The event offers a 50k, 40M & 50M options. I've opted to try the 40M.

pure screamin' hell

2008-11-01T17:10:00.005-04:00

Last night I volunteered at the Pure Screamin' Hell 7 miler in Waverly Park. It’s rare for a trail race within Louisville itself and even more rare, or even a first for a trail race at night. I was happy to contribute to the trail running scene here, a city so dominated by road races. I was curious to the turnout on this Halloween night & surprised that about 50-60 runners showed up. I scouted the course last week and thought about entering, but decided I didn’t need to be running at a 7 mile pace on a trail at night with my weak ankle & with a big race the next week. This primarily MTB course is rooty in some areas, but overall pretty smooth with no technical or rocky sections. The entire course is made up of small rolling hills. About 20 minutes after the last runner left the starting line, I swept the course & finished with a large bag of glow sticks, flagging, signs & trash – one thing I didn’t have to worry about were parts of gel packets, which are so common when cleaning up after ultras! I did end up “running” the course, but at a much slower pace.

The big race is now less than a week away. I’ve been reading about the Pinhoti Trail along the lower Appalachians and found there were several races in the area that use a part of it. One area they’ve described is called the “Blue Hell”, an extreme climb over rocks & boulders on the way to the top of Mt. Cheaha. Looking at the Pinhoti 100 course, it appears I’ll be going DOWN this section – hopefully before nightfall! Another thing I’ve read were the numerous stream crossings, some with ropes -- maybe with this dry season, there won’t be a need. I’m really looking forward to this upcoming challenge/adventure!

2008 Stone Steps 50k

2008-10-21T12:36:00.006-04:00

This year’s version of Stone Steps saw many records broke due to the GREAT weather & GREAT course conditions. Not a speck of mud & Dave Corfman (RD) and Dave Krekeler had used leaf blowers to clear the entire trail!! Had it not been for this effort, I surely would not have finished – all those rocks & roots hidden underneath leaves would have translated into race ending sprained ankles.

The race started at 8:00 with nice & cool conditions. I wore a singlet & gloves but ditched both after the 1st lap. The gloves would have been handy a little later when I took my 1st fall . . . . I went airborne after tripping during a downhill section. It was like I was in slow motion – I had time to think how I was going to land – I threw out my hands & tucked my shoulder as I went into a roll. This worked OK as I only came out with a stiff shoulder & a couple sliced fingers from the rocks. In a 2nd fall later in the race, when I was bringing up my rear foot, it got snagged on a tree stub & down I went in a split second – no time to think about this one. My foot remained hooked & I went down hard onto my knees & hands & forearms. Fortunately, I wasn’t going too fast but managed to scrape up both knees pretty good. Both of these falls could have been a lot worse. After the race, I noticed that every runner I saw had some evidence of having gone down – I wasn’t even close for a “best blood” award here. Also, coming into the race with my ankles finally at 100%, I turned my right one, once again, on the 1st lap. It wasn’t serious & I was used to running with a sore ankle, so it wasn’t unusual to continue “as usual”.

The loop format was such that I didn’t have to carry anything – the longest loop at 5+ miles stretched it a little on the drink so I took extra time to catch up at the end of that loop each time. After completing the 5+ mile and the 3+ mile loops for the 1st time, my time was 1:32:16. This was close to my split time 2 years ago when I finished the race in 6:05. This split was a much better pace than when I took off too fast with a 1:24:43 in 2007, resulting in my 1st ever DNF & the only DNF of last year. By the 4th lap though, I began to feel my legs giving out & I dropped off the 6:05 pace considerably. Realizing that I could not beat my previous best for the course, I concentrated on just finishing the race – like no more falls! My official time was 6:27:38. The record for my age group was again lowered – this time to 5:35:40! Since I had no real excuses this race, this pretty much lets me know how I stand on my level of fitness – I have some work to do.

Next up is the inaugural running of the Pinhoti 100 in Alabama. I won’t have 38 hours (like Grindstone) to complete this race. With a 30 hour time limit, it’ll require everything to go smoothly. This will be my 1st point to point 100 miler – a brand new trail/experience every step of the way -- looking forward to it!

Some links to other Stone Steps race reports:

http://runtiludrop.blogspot.com/2008/10/wow-this-was-one-tough-trail-race.html

http://andy1962.blogspot.com/2008/10/stone-stepsdone-deal.html

http://milesandmadness.blogspot.com/2008/10/50k-stone-steps-not-really-race-report.html

http://dottieokeefe.blogspot.com/2008/10/stone-steps-50k-trail-race.html

2008 Grindstone 100

2008-10-08T20:11:00.012-04:00

Maybe it was foresight, or maybe I just knew my limitations when I said a very big part of the challenge was sleep deprivation. I never thought that I could run while sleeping, but that’s what I was doing Saturday around noon. I was actually nodding off & catching myself doing it – the result was another DNF – this time at 60 miles.

Grindstone 100 profile:

Full story:

I drove 7 ½ hours to Staunton, VA Thursday & opted to stay in a motel instead of camping as I thought I would get better sleep there -- that didn’t happen. The non-smoking room was reeking of air “freshener” – it actually stunk & irritated my nose. I tried to get some good sleep but ending up waking about every hour. I probably got a total of 5 hours of the “dream” type sleep. The last time I woke up was at 5 a.m. & I couldn’t get back to sleep – so I just stayed in bed keeping off my feet & resting the best I could.

I arrived at Camp Shenandoah by noon, set up camp and went to the mandatory pre-race meeting. It lasted about an hour, including the handing out of some nice door prizes. Clark Zealand, RD & David Horton both did an excellent job on communicating the essentials of the race.

The weather was great – I could not have asked for better this time of year. Temps would range from the lower 40’s to upper 50’s the entire race – nice! Low humidity also. The course conditions were also great -- the ground was slightly damp, but not wet or slippery.

The Start

With anticipation building all day (and all week), the race finally started at 6 pm sharp. About 75 runners started & I settled in towards the back of the pack.

Little North Mountain

The first climb was a 900 foot hill. At the crest, I could look way up & see Elliot Knob across the valley looming ahead – it looked awesome. Coming down Little North Mountain & into the shadow of Elliot Knob, it got dark quick. The drink at the aid station between the 2 hills was one I had never heard of – it did not go down well & I didn’t drink much of it. The next aid station would be almost 10 miles & I regretted it later for not refilling one of my bottles

Elliot Knob

This 2nd hill was a doozy. It was 4 miles of continuous climb – I remember a couple near level sections, but that was about all. I crossed a stream twice up the hill in the dark but I’m still not sure if the trail actually crossed it. If it was a part of the course, this stream would be the only location where you could possibly get your feet wet the entire race. The trail became a gravel road about a mile or so from the top. This was the steepest portion of the climb & it was tough! Looking back the way I came, I could see twinkling lights far down below in the valley – I thought, this steep gravel section sure will be as tough going down too. I was hoping to make up time going down the other side, but soon realized that wasn’t going to happen. It was a narrow, rocky, technical trail & it took every bit of concentration not to trip. Most other runners had 2 lights, I only carried a handheld. I WILL have 2 lights on my next night run on technical trail! The strain on my eyes to see the rocks & roots came back to haunt me. Twice I almost fell but caught myself at the last second – at the expense of my back muscles – which also came into play later. If I fell here, it wasn’t going to be a scrape or bruise – instead something would be broken. This was by far the rockiest trail section I had ever been on.

Crawford Mountain

The trail coming off Elliot Knob finally smoothed out a bit after a few miles & then came to the next aid station at the base of Crawford Mountain. I caught up on my fluids & felt I was on schedule despite the slow going. Immediately coming out of the aid station, it was up & up & up! About 200+ feet of steep climb, followed by a fairly level section – this went on & on for about 5 “steps”. One thing about the trails on this course – switchbacks were very few & those very few were so long that you could hardly call them switchbacks. So when you came to a steep climb, you could see what’s coming all in one glance – just look up! Besides these steps, the other thing that stood out on this hill was this large tree about 5 feet in diameter right on the trail – what a sight! Coming down the other side, the trail was pretty smooth – felt really good thru here.

Hankey Mountain

The climb up this hill was very long, but not steep. The trail became rolling & eventually spilled out onto a dirt road. There were some mud puddles on this section, but they were easily missed – no wet feet or mud on my shoes this race!

Lookout Mountain

The road off Hankey Mountain turned into a technical downhill section at Lookout Mountain. The downhill went for a couple miles & ended with a long wooden suspension bridge near North River Gap. I was above my start weight on the weigh-in at the aid station here.

Grindstone Mountain & Little Bald Knob

I put these 2 hills together as I couldn’t distinguish where one started & the other ended. All I remember was the very long climb – it was just never-ending! I started running into the lead runners on their way back thru here – they were all at full speed down the hill – most impressive!

Reddish Knob

This was the highlight of the course for me. The 360 degree view on top of the knob was SUPER!

Briery Branch Gap

It was all downhill on paved road from Reddish Knob to the "next" aid station at Briery Branch Gap. At this point I was becoming very sleepy. The sun had been up for a couple hours now & my eyelids were becoming heavy. I was hoping to fuel up with some caffeine gels at the Gap aid station. This Gap was the location of the turnaround & I had a drop bag there. I had been running for several miles down this hill when a fellow in a truck stopped, jumped out & started running back towards me. He was telling me I had missed the turnaround! How could that be? Where was the aid station? He said the drop bags were sent up to Reddish Knob. What? This was a bit deflating as I walked slowly back up the hill. At a sharp curve in the road I saw white chalk/flour on the left side (coming from the downhill direction) indicating a U-turn around a grassy island – unfortunately I was running on the right side of the road & being half asleep I never saw it – besides, I was looking for people & an aid station – there was neither!

Reddish Knob again

It was all uphill on the road back to the Reddish Knob aid station. I had not realized my drop bag was there. I downed Mountain Dew & caffeine gels & loaded up with what I could carry & headed off to the next aid station at Little Bald Knob. On the way though, I started to see things that weren’t what they seemed to be. I thought for sure I saw a turkey in the road, but it ended up being a branch with leaves in the road – I saw many other things . . . Soon after I realized I was falling asleep while running! I would swerve & catch myself & then “wake up”! This was not good. I NEVER felt sleepy at McNaughton or Mohican so this was a first for me.

Little Bald Knob again

I slowed to a walk trying to keep my wits together & the prospect of DNF seemed as real as the next aid station. My legs were in good shape, it was I just couldn’t keep my concentration – something that I really needed on technical trails. Coming into the Little Bald Knob station at 59.94 miles somewhere around 18 hours, I only had to walk an average of 30 minutes per mile the remaining 40 miles to be an official finisher! Easier said than done in my condition so I told the 2 volunteers I was going to need a ride back to the start, but I was not in any hurry to get back. I could see they were already in the process of breaking down the station & I really didn’t feel like imposing on them by asking to take a nap there. Just then as I bent over (with my back, not my legs -- STUPID) to get into my drop bag, I had a back spasm & it about took me to the ground. I knew then any hopes of taking a nap & changing my mind to try to finish were history.

Finish Line

After getting a ride from the aid station, I crashed in my tent at the Start/Finish line. I proceeded to sleep for 17 hours!! I woke to the sound of cheering – the runners who I had seen pass thru the aid station at Little Bald Knob 40 miles away 17+ hours ago were just now finishing! Maybe a good dose of NO DOZE would have worked for a little while, but seeing that I slept 17 hours meant I was really behind in my sleep – too far behind I think . . .

Of course I’m disappointed that I did not finish -- but I did enjoy most every aspect of this event. Great volunteers. A great breakfast. There was only a touch of fall colors, but the scenery was fantastic anyway. The trails were challenging & fun to experience. Would I come back? If the start time is changed to 6 am instead of pm, yes I would very much like to. If not, I will have to re-think my pre-race strategies & if I couldn’t find a confident answer, would probably opt for another race. If I ran again, changes during the race would have to include using 2 lights & starting caffeine supplements much earlier.

Next up is Stone Steps 50k in Cincinnati. I'm in recovery mode now -- pretty tired still. My ankle took a beating but now feels stronger than before. My back, well . . . that remains an unknown factor.

big challenge ahead

2008-09-29T18:09:00.003-04:00

A very big part of my challenge at Grindstone 100 will be the sleep deprivation factor, especially with the late starting time. I’m sure there’s a good reason for the Friday 6 pm start – my guess is permit issues or it fit the RD’s schedule. If one woke up at 8 am Friday morning, that makes it 10 hours before the race start – that’s 10 hours added to one’s awake time – making it a potential 48 hours straight of no sleep! (38 hr time limit + 10 hrs pre-race) Also, you have to consider that one does not get much sleep the night before a big race. Say you’re up at 8 am Thursday and get a generous 6 hours of good sleep Thursday night. The numbers would be: 6 hours sleep in a 72 hour (3 day) period!

In comparison, at the 100 miler at McNaughton earlier this year, I had gotten in about 6 hours sleep in a 59 hour period (longest stretch was only 35 hrs with no sleep).

What can I do for such a late start? At 1st I thought a good idea would be modifying my sleep pattern coming up to the race so I’d wake up late in the day on race day, but I have other obligations and making such a change is not going to be possible – plus there’s a mandatory pre-race meeting at 1 pm, 5 hrs before the race start anyway. I did “save” 4 hours at McNaughton by finishing 4 hours under the cutoff – but that’s not something I can count on. I think my best plan is to try to steal a nap in the afternoon & stay off my feet as much as possible the entire day.

My schedule the next 4 days . . . REST!

power aid & 2008 hocking hills indian run 60k

2008-09-22T19:37:00.008-04:00

This past week without power was tough – I felt so frustrated & helpless as the hours, then days, passed. Unlike residents in Texas & Louisiana, this outage was totally unexpected. Had Louisville not sent a convoy of utility workers south for relief work when IKE made landfall, we would’ve gotten power back several days earlier. I did not have information about the Hocking Hills event which I had planned on checking online in the days before the race, so it was just a matter of using my memory on directions & race details. I ended up forgetting to bring several things too; everything seemed so out of synch coming up to this race.

The 60k got started about 7:15 am. There were other races to begin later at staggered times throughout the day, including a 5k, 10k, 20k & a 40k. About 35 runners toed the line for 3 laps of 20k over varied surfaces. I had low level pain in my ankle after the race last Saturday, so I didn’t run any all week in hopes of the pain going away (it didn’t).

It was cool at the start & the humidity was low all day. The 1st water stop ended up being at 7 miles as the one at 3.5 miles had not been set up yet (the water stops ended up being a sticking point for me this race). About 4-5 miles of each loop was pavement or gravel road. The traffic in the morning on OH 664 was ok -- the last loop it was downright dangerous as drivers were flying by just a couple feet from you. I think the speed limit was 55 (or at least the drivers thought so), but 35 on this hilly road full of blind curves seemed more appropriate to me. There was one good sized hill each lap. There were some scenic stretches along the gorge & running thru the pines was pretty enjoyable. The smooth rock outcroppings were so inviting, but I kept on the trail. With my sore ankle, I favored my left side slightly at first. Less than 1 mile of each lap is what I would call technical single track, which was down by the lake so I watched my footing closely – I didn’t need to do more damage. At just over 2 hours for the 1st loop, I knew the pace was too fast to keep up so I slowed considerably the 2nd time around. My ankle soreness went away (or it went numb) this loop. On this lap, quite a few new runners joined in on various parts of the course, 20k runners at first, then 5k & 10k runners on the last part. It’s always a bit deflating when you think you’re going along pretty good & then someone runs by you like you’re standing still. I’m sure it gives them a little boost, but wish we all had a different course.

Getting close to noon starting the last loop, it was getting pretty warm (hot for me). The shaded areas were fine -- it was just the sun beating down on my head on those long stretches of roadway with the only breeze (with fumes) coming from passing cars. The water stops on the course were just that – they were not what I would consider aid stations -- water was indeed provided & were as advertised. The only problem I had with that was the water got warmer & warmer till the water in the cups sitting out in the sun was hot! I usually came in thirsty & drinking warm/hot water wasn’t something I looked forward to. After seeing my displeasure at one stop, an aid worker got ice from her own cooler & put it in a couple cups of the water – all of it melted in about 30 seconds, but the water was cooled down – Thanks! One station used a garbage can filled with water – I could hardly stomach that when I saw him scooping from the can to fill my bottle, but then I realized I had drank water there the 1st 2 loops. All day, much of the water had a distinctive taste, like that from an outdoor faucet. The volunteers were friendly & very supportive so there were good times at the stops.

At the end of each loop, there is a half mile section on an uphill grade up to the lodge. Approaching the finish on this hill, the inside of my upper left leg started to cramp & seemed like it wanted to lock up. Maybe it was because I favored that leg so much the 1st lap trying to keep pressure off the right ankle, or more likely I was running a deficit on fluids. It was a real battle as I knew if it locked up, it would be extremely painful. All during this time, there was a lot of traffic leaving the lodge – one car slowed down & a guy started talking to me – I think he was trying to ask me a question. He was persistent, backing up to keep trying to talk to me – I never understood a single word he said – SORRY! Another vehicle slowed down & someone asked “Are you Ed?” I nodded & went on – I was beginning to wonder, are the race organizers worried about me on the course? Was I the last runner & they were waiting just for me? Later I discovered it was Cassie who had asked who I was & gave me encouragement on the hill – Thanks!

I finally dragged myself across the timing mat with an official time of 7:15:24. Surprisingly, although we had timing chips, they did not want us to go over the sensors at the end of each loop – I guess too much to keep up with. Along with chip timing, the small $25 entry fee got you a shirt & finishing token – not bad for an ultra.

Next up is Grindstone 100. My last long run is done & time to taper now. Although my ankle is still a concern, I had no trouble whatsoever with my back, which is great news.

summer over?

2008-09-21T09:55:00.003-04:00

I was just about to post this last Sunday (14th), but the power went off due to hurricane IKE. Electricity – like most things, you don’t realize or appreciate what you have till it’s gone. SIX days in the dark! No computer, TV, microwave, phone (no cell service either for 3 days) & all the other conveniences. Will be posting a race report on the Hocking Hills 60k later.

It finally dipped below 60 (59 degrees) last Wednesday for the 1st time since May here in Louisville. Unfortunately, I rolled my ankle Tuesday (not on the trail, in the yard!) and wasn’t able to take advantage of the cooler weather. So after nursing a sore ankle for several days & losing valuable training time, I decided not to test it on the trails, but a more even surface – a road event yesterday. The Lanesville 8M was on a rolling course on the backroads just south of this southern Indiana town. The ankle felt OK at the start although I knew that I was probably a couple more days from being 100%. Summer had saved one more hot one for me -- I was already sweating at the start (not a good sign) -- the dew point was very high at 70 degrees. Starting mid pack & going up a hill a half mile in, my first mile was a disappointing 9:04. I ended up walking on some of the hills and my ankle started hurting around mile 5. I don’t think the ankle played a big factor in my performance, although it was always on my mind. The humidity made it difficult for me to breath -- at times there was a slight breeze that just made it tolerable. Mostly though, I felt the leg turnover was just not there. Overall my pace was around 8:40/mile – slow! A good workout though, in preparation for the pavement I’ll encounter in the Hocking Hills 60k coming up this Saturday. My ankle is stiff & sore this morning so I’ll be taking it very easy this week in my taper.

More 50’s forecast later this week – yeah!

Stone Steps training run

2008-08-31T20:37:00.003-04:00

Went to the Stone Steps course in Cincinnati yesterday to try the 50k training run. As I figured, it would show I had lost quite a bit of endurance by dieting over the summer. I had not done a long run since June at Mohican. With temps expected to reach 90+ the rest of this week, it may be a while before I can get my next long run in.

About 10 to 15 runners showed up for the low key event – not everyone arrived at 7 am -- several joined in thruout the morning. No unofficial sign in or time sheet this go around. A brief rain Friday evening had cooled the temps somewhat, but raised the humidity – especially noticeable when the sun rose higher. The first 3 loops (2 loops of 5+ miles & 1 loop of 3+ miles) went well & the pace of my group was within a couple minutes per loop of what I’m hoping to run during the actual race. As it got warmer & I tired, the next 3 loops were progressively slower – much slower. Approaching 6 hrs of running & coming up to the 7^th/ last loop (5+ miles), I was down to 1 cold drink – not enough to make it. I thought I had brought plenty, but drank more than I anticipated. All the other runners had run 2 to 5? loops & had already left as they had other commitments for the holiday weekend – so for the last couple loops I had no company, except for the crowd of people grilling out throughout the park. With the drink shortage, tired with no one to pull me along and with temps in the mid 80’s, I called it a day. So now I know where I stand endurance wise – a long way out!

I talked to several runners at the training run who had raced at Germantown in the high heat just last weekend (I made a wise decision to mark that race off the list early). Some of those same people are planning on running in the YUT-C 50k in Youngstown, OH on the same day as Hocking Hills. Each said I would like the event in Youngstown better because of the race organization & that the course had more trail & less road than Hocking Hills. A big difference to consider is: instead of a 4 – 4 ½ hr race morning drive, I would need to drive at least 6 hrs & find a place to stay the night as I don’t think I could handle running right after driving that long (actually 4 – 4 1/2 hrs is too long too – just before & after the race). I’m going to look at all these options again.

2008 Race Against ALS

2008-08-25T17:33:00.008-04:00

I did my 1^st post-diet race Saturday. For my kickoff event, it was the Race Against ALS 5k in downtown Louisville. Although most of it would be on flat, unyielding concrete pavement, I needed to start my training with something.

It was in the upper 70’s & sticky when the race finally started. With my 1^st gels & Gatorade in 2 months, I was really hyper on my sugar high! At the start, I tried to keep up with everyone, but the legs wouldn’t cooperate – the turnover just wasn’t there – that missed speed work sure would have helped. I ran as fast as I could get my stubby legs to move. After working out on a soft treadmill the day before, it felt like I was running flat footed on the hard pavement. At the 1 mile marker, my time was 8:15. I thought, surely after all that sprinting I ran faster than an 8 minute mile?! That was a real downer. Did I lose muscle along with the fat over the summer? Maybe the marker was off so I got back to business & kept an eye out for the end of mile 2. It was 15 :15 at the 2 mile marker, a 7 minute split – not likely! So the 1 mile marker was off & possibly the 2nd too. For the final mile, I just tried to maintain an even pace.

I was very happy with my performance (avg pace of about 7:35/mile) -- much, much better than expected. The only concern after the race was some lower back pain after I had sat down for while – guess this is a chronic pain I’ll have to continue to deal with every race.

Next up is the Stone Steps 50k training run on Saturday. As long as it doesn’t get too hot too quick, it’ll let me know how I stand post-diet on the endurance end.

mission accomplished

2008-08-20T14:52:00.005-04:00

Having maintained 178 pounds (my goal) for a couple days, I’m now off my diet. I think the diet was just like a race – it took a while (about 5 weeks) before I got into a rhythm and everything went a lot smoother then. So ends my fourth diet over the years that once saw my weight pushing 230 pounds! I still have a tube of 3 or 4 inches of pure fat around my waist, so there’s plenty more to go – maybe next summer . . .

Yesterday I debated on whether to run in the morning or meet at the track in the evening with my local running club & do some intervals. I needed to have a speed work before attempting to jumpstart my post-diet training with a 5k or 10k this weekend. I wanted to try out the newly resurfaced rubberized track too so I opted to skip the morning workout. But when 6:30 pm rolled around, it was 89 degrees! It wasn’t that humid, but in the sun with no shade around -- it would be pretty hot. Having been inside with the A/C and on my feet all day, I just couldn’t get myself out there. I would much rather do workouts in the mornings when I have more energy. More 90+ temps this week so it looks like it’s back indoors at the gym.

Stone Steps training run

2008-08-15T18:30:00.003-04:00

For anyone interested, this is the email I received from Dave, the RD for the Stone Steps 50k:

Runners,

I will host another training run on Saturday, August 30th on the Stone Steps 50k race course. We will start at 7:00, but will be swinging by The Oval an hour later if you can't make the early start time. Run as far as you want, and perhaps join the few of us who will run all 50k! This is a fat ass format - no fee, no shirt, no aid, no whining. Please bring a little snack to share with everybody. I'll set up a card table beside my familiar and aging white Hyundai Sonata.

Our favorite sponsors are back for the 6th edition of the Stone Steps 50k. Bob Roncker's Running Spot, The North Face and Marathon & Beyond magazine are our prime sponsors, and I ask you to visit the sponsors page on the website for their contributions as well as the other fine sponsors.

Just a reminder that the third race in the Southwest Ohio 50k Trail Race series is Germantown 50k, on Saturday, August 23rd. Sign up and race it, then return for the finale of the race series, the Stone Steps 50k. Register for SS50k before the entry fee increases on October 1.

If you ever want dropped from this mailing list, just let me know in a reply message. No feelings will be hurt on my part.

I hope to see everybody on Saturday, August 30th for a great training run!

Dave Corfman, RD

rd@stonesteps50k.com

www.stonesteps50k.com

cool summer

2008-08-13T20:36:00.003-04:00

I remember one morning in August last year when I was up at 6:30 & the temp was 85 degrees – the low temp for the day! August ‘07 was the hottest month ever in Louisville’s recorded weather history. Temps for the past week in the mornings have been in the low 60’s w/low humidity – a great running opportunity in the very middle of summer. I’ve been jogging in the early morning hours whenever I get the chance, but it’s been very difficult starting with an empty tank (w/my restricted carb diet). There’s just no energy and it takes quite a bit of will power just to take the 1^st step – what gets me motivated though is knowing the body must burn fat if there are no carbs (I hope no muscle has been cannibalized!). The result has been good progress on the diet, down to 181 pounds now. If the weather cooperates & I can keep up the short runs, I should reach my goal within the next couple weeks.

Dave Corfman, RD for the Stone Steps 50K in Cincinnati on Oct 19, is having another training run on the course on Sat, Aug 30. As was the run on Memorial Day, it’s a FA format – very informal. I’m hoping to be off my diet & able to have a decent workout that day.

summer break continues

2008-07-26T16:37:00.004-04:00

It’s been almost 4 weeks working on my summer goal of a 15 lb weight loss (starting weight 193 lbs). It’s been obvious the body has been getting amazingly efficient with the reduced food intake. At 185 lbs now, it’s going to take a renewed effort to make it.

I’ve been itching for a long run & I can’t help but to look ahead to the fall races. In fact, I’ve been thinking of attempting a 100 miler this fall. A couple brand new races have taken shape within a 7 HR drive of Louisville – the Grindstone 100 in Virginia in October and the Pinhoti 100 in Alabama in November. These 2 new races conflict with 2 events I had tentatively planned on starting though – the Iron Mountain 50M in October & the OPSF 50M in November. I’ll just have to wait & see how the body feels & see what kind of shape I’m in when off this diet & training resumes in cooler weather.

I’ve been continuing to work out in the heat on local trails – I can lose 5 pounds easily (even when drinking all the ice water I wish), but I eventually gain it all back when I finally get re-hydrated. This is out on the Siltstone Trail on the LLTH course:

summer break

2008-07-13T10:45:00.001-04:00

It feels odd now that I don’t have a scheduled event for a couple months when I’ve been used to running in an event every 2 weeks or so. But I do have a goal this summer & that’s to lose weight – so far 6 pounds in about 2 weeks on my way to 15 pounds. Right now I don’t see a problem with reaching the goal, although I can tell the body is adjusting quite rapidly to the different diet by becoming more efficient & changing the metabolic rate -- so the weight loss won’t be as easy & it will be at a slower rate as the summer progresses.

I’m having mixed feelings about the works I’ve started at the gym to help my back. I don’t know if what I’m doing is aggravating the condition or that I must first endure pain to help. I feel if the pain is muscle pain, I’m on the right track – if the pain is in the backbone itself, it means I’ve done something wrong or I’ve overdone it. It’s a very tough thing to get right.

I worked about a half a day yesterday on the Siltstone Trail in Jefferson Memorial Forest – very satisfying work knowing that I’ll be running on the very same trail during Louisville’s Lovin’ the Hills 50k next February. This new segment at Jefferson Hill is very close to opening up. Yesterday I concentrated on grubbing out small tree stumps & roots – a good workout for the back.

the experiment is over

2008-06-29T18:40:00.002-04:00

I only made it to the 1^st day of summer. I’ve not done as well in adapting to & surviving the heat as I had planned, so I’ve decided to change my approach to keeping fit during the hot season.

First of all, taking a cue from Mike, I’ve decided to go on a diet, a restricted carb type for a few months. My goal is 15 pounds -- I’m hoping the weight loss will be from fat, not muscle. Losing weight can help in so many running goals & help with problems like my back. This is now my top priority -- losing this weight, I would move from the “obese” to the “overweight” category, still 24 pounds above “normal”.

Running races is not in the plan on such a diet though. I will attempt to jog in the early morning hours this summer in hopes of retaining muscle tone & to help with the weight loss.

I’ve also resolved to head to the gym & work with the back/torso/ab machines in hopes of helping the back problem. I’ve always heard the saying, “once you mess up your back, it’s never the same” – I agree totally as I didn’t take the best of care of my back in my early years. I won’t be able to eliminate the problem, but it can only help.

I think starting back in the fall this year won’t be as difficult as in previous years as I did continue running more than a month later than usual this year. Plus, I think I feel I’m more determined this time. It will still require a lot of training to build the endurance side back, regardless.