After gaining some confidence in my last race at the Cumberland Trail 50k, I decided to switch from one of my favorite races, Stone Steps 50k in Cincinnati on Oct 28, to the Pinhoti 100m on Nov 3 in Alabama. In my previous 2 attempts at Pinhoti (in 2008 & 2009), my back shut me down & I only finished 60-65 miles each try. I haven't had much trouble with my back since (knock on wood), so my biggest concern now is my gut. With this change in plans, I also opted to run the Turbo Turtle 50k (TT 50k) this past weekend since that would give me 2 weeks rest afterwards, as opposed to 6 days rest with Stone Steps, before Pinhoti.
TT 50k was organized by Ben Lauer and Lil' J and I found out about this FA event thru the Indiana Trail Running website. The course would be an out'n back on a section of the Tecumseh Trail, a loop of the Low Gap Trail and a loop of the Three Lakes Trail -- all in the Morgan-Monroe State Forest near Martinsville, IN. The RD's did a great job with this event.
details:
Bypassing the short road section, the course starts with the same 1st 7 1/2 miles of the Tecumseh Marathon held in December each year. This course was a major change from my last 2 events -- smooth footing with very little technical trail here. There were a few leaves on the trails, but they weren't hiding ankle-turning rocks. So I was able to "open it up" and ran just about as fast as I could (for about half the 50k, that is). It was quite different from having 5 or 6 hundred other runners (Tecumseh Marathon) jostling for position, bottlenecked at the single track entrance or cued 5 minutes at the 1st stream crossing.
Starting much quicker than my usual pace, I figured this would be my "speed work" (1st of the year!). I also planned that when my legs gave out (& they did so badly about halfway), I would practice my "survival" pace -- a pace I'm sure I'll use again at Pinhoti. It was the 1st time my legs have been pushed like that in over 2 years, so this was a good workout for me. I was pretty tired at the end of this run as finishing 2 50k's in 2 weeks was a big step up in my training.
a few other notes:
There were 2 work crews on the trails during the race: volunteers were building a new bridge on the Tecumseh Trail (I noticed 2 other new structures in the 1st 7 miles) and volunteers were correcting drainage on the Low Gap Trail. There was also an ultra-hike group (w/bibs) on Tecumseh and lots & lots of hikers enjoying the beautiful scenery thruout.
photo courtesy of Charles Moman:
There were flags or ribbons at most junctions and the only other markings were the trail blazes. Several runners (including myself) ended up getting off course. 3 runners even ran the sections in a different order. I turned the wrong way at one junction & got in some extra running before finding a dead end (could have been a very long day).
There was 1 aid station at mile 15 & everyone would pass their car at mile 21. Even though I did experience some gut discomfort starting midway thru the race, I couldn't resist the egg/cheese croissants & brownies (both a first for me). I somehow survived that digression & even slept better than usual the night after -- I think only because I was so exhausted.
Still experimenting with everything I do (mostly with the diet) and my gut has been feeling better -- most noticeably during the day. A big improvement? - yes, I'll take it even though it may only be temporary. Nights are still 1 or 2 hour segments of sleep before being abruptly awakened by pain. By the time I need to get up, I'm more than ready to get out of bed.
Last weekend I traveled down I-75 to Cove Lake State Park in Caryville, TN to run the Cumberland Trail 50k. A 3 1/2 hour drive, but didn't seem that long since I was really enjoying the Fall colors all the way there. The RD is Susan Donnelly, an easy going, veteran ultra runner and sometimes participant in the Louisville's Lovin' the Hills event here in Louisville -- so I was happy to participate in her event (4th annual). I was really looking forward to running on new trails. The forecast was spot on (rare) and the weather would be a positive factor too: 45 degrees (nice shirtless temp) & no wind at the start.
RD Susan Donnelly (2nd from the left):
the details
Going from a 100k to a 50k, I was concerned pace wise that I would be stuck in a slower gear. Well, no worry. This course ended up dictating my pace from the word go:
Starting in the park, the first couple miles were flat & fast & I just tried to keep everyone else within sight. The next 3.5 miles was a 1900' climb up Cross Mountain. Had I not experienced the steep hills of the NotYoMomma's course 2 weeks earlier, I would have thought this climb was pretty steep. It was really just slow going (19 minute miles) up a steady incline that was on a narrow, technical path. It was single file hiking at this point & no one was passing for over an hour unless someone stepped off the trail. I used a handheld since the first few miles of the race were in the dark, but wished I had used a headlamp so I would have a hand free to help steady myself maneuvering the slick rocky areas.
After coming down the other side of Cross Mountain, the course sort of meandered up, down and around some much smaller hills. There would be one more long hill with a 1200' climb before the turnaround. I found myself with 2 others (Jennifer & Chris) running the single track for the next 7 miles after Cross Mtn. We all approached the course differently, but pretty much kept together: Jennifer was a very determined runner who would run up the hills that I hiked, but I would catch or pass her when she slowed down (sometimes to a standstill) where there were slick rocks. Chris kept behind us & patiently kept his distance thruout. At one blowdown, I somehow got turned around & was running the course in the wrong direction! Thankfully I wasn't running alone & ran into Jennifer soon afterwards. I felt sure I was on new trail, but just then I looked & saw a flag on the "wrong" side of the trail on this out'n back course . . .
toughest part
For the 1st time in a very long time, my gut was not a factor with my effort (I can only cross my fingers now), so after a while it wasn't my biggest worry. This time of year the colors are beautiful, but it brings new fallen leaves & they were hiding the rocks beneath. I ended up tripping several times & turning both ankles, not seriously, making them sore. There were times I wanted to pick up the pace, but the fear of going down kept me in check. Keeping mentally focused on every step was pretty tough.
favorite part
If I wanted to enjoy the scenery more, I just had to stop. My favorite place was down in a deep hollow where the morning light almost turned to darkness & the temps dropped. There were big, tall hemlocks & a creek crossing with a narrow, 25' long walk bridge (2 extra long railroad ties) that bowed with my weight. Nice.
gravel road
There are several miles of gravel road near the turnaround, where there was a small, but scenic plateau. It always seems like I go into slow motion when going from trail to gravel road & it was no different this time. Jennifer & Chris flat left me in the dust at this point. Yet looking back at my splits, that was by far the fastest 4 mile segment of my race.
Cove Lake & Cross Mtn:
the finish
Talking about splits, I was under 15 minutes/mile pace for the race by the time I reached the top of Cross Mountain on the return trip. But coming back down the 3.5 miles of technical single track at that pace was not going to be possible. Despite feeling good, the best I could do was just a little faster than the pace going up -- around 17 minutes/mile -- having a faceplant on the rocks was not an option. Reaching flat ground near the park, I finished well & was able to keep under the 15 mpm pace for the race. I'm pretty happy about how things turned out, especially with my gut.
I'm still having problems with my gut, yet mentally I'm hanging in there & my legs still feel like running. If the Drs. knew how much I was running, they would say: "There's nothing wrong with you!" Actually, I believe everyone one of them thought I was just a hypochondriac. They ran all their standard tests, but none ventured "outside the box" as I wish just one would have. As much as I don't like it, it's up to me to figure out what's wrong with me. My biggest problem with that has been that the onset of severe pain has no real pattern nor does it clearly tell me: yes, it's my stomach, or yes, it's my pancreas, or whatever. So I experiment mostly with my diet as it's the one thing that I can control, even though it may have nothing to do with it.
For my 100k attempt in Chillicothe, OH, after the 100k DNF at Woodstock, I experimented with several new ideas. I'm not sure which was a factor, if at all, since I tried so many different things. I'm also going to try most, but not all of the same things in my next race: Cumberland Trail 50k in Tennessee this weekend. A 100k & 50k are really 2 different animals, so not sure I'm going to learn exactly what I'm looking for.
A little late, but here's my Not Yo Momma's 100k (Sep 29-30) race report:
course:
If you love hills & single track, this event is for you. Many hills & almost all of the course is nice single track -- no gravel roads, 3% asphalt and maybe a few hundred feet of old forest roads. Four loops of 16 miles for 100k. The hundred milers ran a tough 4 mile loop at the start, then 6 loops of 16 miles. A 75k, 50k & 25k were also offered.
For the 1st 4 miles my pace averaged 18:40/mile! The 1st word that comes to my mind for this race is "STEEP" (my 1st word for some other races: Mohican - HOT, McNaughton - MUD, Owen-Putman - HORSES, Tecumseh - CROWDED, Grindstone - SLEEP). Since this was the inaugural running, I think most everyone (myself included) was surprised at the steepness of the hills. I've been on steeper hills (hand climbs), but never this steep for such extended periods.
There were straight up hills, but there were also gradual hills. I like to call a "smokin'" hill one that's just steep enough that you could easily run at full speed downhill and not fall on your face. There's one on this course where the downhill is at least a mile long, not technical and the only places that you need to slow down are at the sharp switchbacks. Even if your legs are shot, this type hill sort of "pulls you down" & makes you at least start into a trot. Well, on the 2nd loop of 16 miles, at around 29 miles, I came down this particular hill and halfway down I caught a second wind! It's a rare thing for me, but when it does happen, it's like magic -- legs feel fresh & it feels like I could fly. Those next 12 miles were perhaps my most enjoyable in several years in a race. That made my day, whether I finished or not. In fact, I felt so good I thought: why didn't I sign up for the 100 miler (offered at the same price)?
the short cut guy:
My second wind came to an abrupt end around mile 41. It was initiated by a runner who I thought I was "competitively" keeping ahead of, but later realized he had planned to cut the course when there was some separation between us. I had widened the gap between us to about 2 minutes (after he had caught me at an aid station). I was feeling great & getting into my 2nd wind & I wasn't planning on anyone passing me when I felt that way (surprisingly, only 6 runners passed me after the 2nd mile of this race despite how slowly I was running -- 5 were 100 milers who had made up the 4 mile extra loop at the start).
Anyway, cruising down the trail floating on air, I caught a glimpse of red way out in front coming from the right. If this guy wasn't wearing bright red, I would have never noticed him one way or the other (I wish I had not seen him). When I got to where he cut in, I realized what had happened. I blame myself then for trying to catch up to him (why? to look him in the eye? duh!). Anyway, after a short chase (stupid!), I gave up realizing there was no way he was going to let me catch him & I found myself totally exhausted from the effort. The next couple miles were the toughest of the day. I didn't get back "into" the run until I finished the 3rd lap & told the RD what had happened. I felt a little better after that & was able to trudge thru the last 16 miles.
gut feeling:
My gut pain was tolerable, for the most part, the entire race. Maybe it was the very regular run/walk cycles with the hills. Maybe it was the special pre-race diet. Maybe it was the new acid reducing pills I took. More likely though, I just had a good day -- this pain is so irregular & unpredictable day to day.
I took in gels only (w/water, Gatorade & Heed) the entire race -- that was another experiment I tried. Just as I thought, I got sick of the gels after a while. One volunteer saved my race by letting me have some Gas-X. She said it was good for queasiness regardless if I had gas or not & it sure helped. Gas-X will now be a standard drop bag item.
other notes:
I found a campsite that bordered the trail & only 200' from the start/finish. Unless you stayed at a campsite, you were supposed to park a half mile away at the public parking area. Having access to my car each lap was nice. Also, it saved me from walking that half mile at the end of the race.
Since the race started at 5:30 a.m., I ended up running 6 or 7 hours in the dark -- and under a full moon. There sure were some neat, but sometimes eerie shadows!
The forecast 12 hours before race start said a low of 45 degrees. I was prepared for that in my tent, and also brought a long sleeve shirt & gloves for the race just in case, but it was only 55 at the start (how can a last minute forecast be so off?). However, temps thruout the day were great. I wasn't going fast enough to generate much heat, but what I did sweat quickly evaporated with the cool breeze. All but the 1/2 mile of road each lap was under a thick canopy of trees.
Saw numerous "tame" deer, reminding me of McNaughton Park. Also met one whiney & disgruntled bow hunter (I was glad he was disappointed).
Race Director, Rob Carroll, should be commended for the great job, especially since he was directing his first event. It makes my head spin to think of all the responsibilities & everything that he did in pulling off such a multi-faceted event successfully on the 1st try.
results:
Only THREE (3) out of the 23 starters finished the 100 miles, winning time -- 24:44 (17 or so of those 20 DNFs called it quits at or just after 3.25 laps, 52 miles!). 11 finishers out of 11 starters for the 100k. Happy to see that the 100 miler short cut guy did not even finish 4 laps.
It's been a week, but I'm just now getting over my race last weekend.
I attempted the LSD 100k at Woodstock and it was like a mirror image of my DNF last year. Once again by 25 miles (1.5 laps), the abdominal pain had gotten bad enough to call it a day. Although I stubbornly continued this time for another lap -- at a reduced pace & with alot less fun (more pain) -- I was still short of the 3.75 laps needed to finish. It was during this last lap that the thought of retiring from running ultras kept going thru my mind . . . how can I continue to try to run them when I'm having so much pain day to day when I'm not running? In fact, why am I running at all? Well, I had my "race recovery run" yesterday & it reaffirmed my love of trail running & I'm going to continue to do so as long as I am able. Last winter, during my prime running season, I reluctantly did not run for 6 weeks. It was very tough mentally & the abdominal pain seemed to increase. That experiment did not work & I'm not going to try that again unless I have no other choice. So I'm going to continue running till it is no longer enjoyable, and this will dictate how far I run also . . .
Some notes about the course & weather:
The course description for the 100k on the website was (& is still) not correct. The course was changed from last year and apparently I (& several other runners) missed any prerace corrections/announcements. Although I was running on the old course (longer loops), it didn't matter in the outcome of the race for those who didn't finish.
The 1st 13 miles or so of each long loop is fairly flat & I would consider this to be one of the fastest courses I've run on, 2nd only to LBL (Land Between the Lakes). In the last few miles of each loop, there's a couple hills. They wouldn't be tough in any other race, but after running for a few hours on flat ground, they become a challenge. If you're looking to do a PR, this would be a course to consider.
It was incredibly dry at the 4 pm start (where was that 100% chance of rain that was supposed to start 2 hours prior to the race??). I started at the back of the pack & at the entrance to the trail, there was a cloud of dust billowing into the air like a cattle stampede had passed. I came to a stop. I did not want to breathe all that into my lungs. Once most everyone was out of sight, I noticed there was another major change in the course from last year: sand bars. It was like running on a beach in many places. I avoided them the best I could as it felt like they sapped as much energy as deep mud.
What the course needed was some rain, maybe a half inch or so to let the dust & sand bars get packed down. Finally, about 9 pm, we got a pretty good shower. The course became hard & fast. It also helped cool me down somewhat as I had been sweating quite a bit since the start. I was really waiting for the sub 60 degree temps (never made it). Also during this 1st shower, I noticed my headlamp was not its usual brightness. This was a headlamp that I would have highly recommended to anyone due to the intense output, lightness & the ability to last almost all night. I also noticed that the battery pack (at the back of my head) was hot (no wonder I kept sweating!). Had I put the batteries in wrong? I later discovered that water apparently got into the battery chamber as there was corrosion at 2 of the battery terminals & 2 of the 3 batteries were completely dead. Of course, I also had my backup hand held that worked all night.
The shower lasted an hour or so & I thought, is that all there is? I was still sweating & I felt running thru rain was enjoyable & a major reason for continuing the race. The rain did return -- and returned with force. It rained for the next 6 hours straight. A steady light rain with spurts of heavier rain. A deep, to the bone saturating rain -- one that will do me for a while . . .
Last year I tried RUN WOODSTOCK in Pinckney, MI, but dropped at 25 miles after abdominal problems (sound familiar?). I'm having more problems now than last year, yet I'm determined to go back & try again. IF I can make it to the starting line, I believe I should be able to endure the pain better (more experience) this year. My goals are to finish & to have fun (as long as I can).
I think the biggest reason I like this race is because it's at night. No heat to worry about, no horseflies and it's alot of fun (to me) running in the dark. Last year it was 10 degrees above normal w/rain off & on -- the air was pretty sticky. So far the forecast has changed almost daily and as of today is leaning heavily towards rain (70% chance). However, the forecast has been consistent in that the temps will be close to normal this time: start in the mid 70's & going down to the mid 50's. I can hardly wait to run in that cool air! If it rains, I could even get cold & have to wear a shirt . . .
Back on the health front: visited my integrative Dr. last week for a followup on all the tests from the previous month's blood draw. He explained all the results, including the ones on nutrient testing that I had not seen. My vitamin levels were excellent with only one that was borderline low: Pantothenate -- so now I'm taking another supplement. I had trace amounts of lead, mercury & arsenic in my blood, but that was unsatisfactory to him (should be zero - add another supplement!). Amino acids & metabolites were OK. My antioxidant levels were excellent. Overall he said the results looked "pretty good". He also said I should try to follow his diet recommendations closer, keep on the supplements & come back NEXT YEAR. So right now, it's up to me once again to try to figure out what's going on with my gut.
Seems like I say it every year: this is the worst year for horseflies here in the Jefferson Memorial Forest. I went running this morning & despite being soaked in deet, I was bit 4 times. And they weren't the usual size horseflies of years past -- these were real small ones, 1/2" or less in size (the ones that you can hardly feel land on you & find out too late). The big ones of the previous 2 years were so thick around here that at one time they would literally cover my car & house -- I would go out & swat them till I got tired of it & saw that there was no end in sight. But not this year. Another thing different this year is that the horsefly season started late due to a cool early summer -- they really didn't come out till July this year (but made up for lost time). And, strangely, about a month ago, there was a mass die off for some reason. I must have had 200 dead horseflies on my deck in a 40 square foot area. I did put up a new clear glass fence/railing around the deck this year, but usually horseflies bounce off glass & keep going, so it makes me wonder.
This is a pic I took today of one of the big flies that will bug you here . . . it looks like a cross between a horsefly & a dragonfly, or perhaps it's just a 2 wing dragonfly. They're over an inch long & as noisy as the big horseflies. I've never been bit by one or know whether it even bites -- I just don't let it stay lit on me long enough to find out:
About my run: I had not run for a few days because of my gut, but feeling better this morning, I went out & tried to do a 4 hour run. It was not an enjoyable time as I have had recently. The 60's the last couple of weeks must have spoiled me. I started my run before sunrise, temp about 70 & dewpoint in the low to mid 60's (this would have been super last month). Anyway, I felt very hot & my shorts were soaked after 1 mile. I got thirsty as I had misjudged my fluid needs & had not carried & stashed enough drinks. The horseflies were driving me crazy. What I should have covered in 4 hrs, took about 5, all consisting of very slow running & walking. My fluids: 20 oz right at the start, 80 oz during the run/walk and 60+ oz right after I finished. Even after drinking the half gallon immediately after the run, I was still at a deficit: I weighed 5 1/2 pounds less than when I started!
I was so optimistic in my last post saying I wanted to run 2 ultras next month . . . . I'm having 2nd thoughts now. Even though I would have to stay at a motel the night before these 2 races, it would still have to be a race morning decision whether I can start or not.
I
t's been a month since my last post, an improvement over the 6 month gap last time . . . .
my new Dr:
I had the first visit with my new Dr. specializing in integrative medicine at the end of last month. He seemed to have the belief that everything can be cured with the right herb, vitamin or other supplement! He sold all the supplements that he recommended right at the office -- the fact that he had direct financial interest made me suspicious of his true intent. However, as desperate as I am, I'm taking his supplements & attempting to wean myself off the foods he said I should avoid: wheat/gluten products, rice, sugar, dairy products & diet drinks. Keeping away from gluten is very difficult (most processed food has it in it) & I haven't found a replacement for ranch dressing & cheese on my salads yet.
I also had several vials of blood taken for food allergen testing even though I don't even know if the pain I'm having is food related. The results a few weeks later showed my blood reacted to dairy products as he suspected. What was unexpected was the very high reaction to certain NUTS. I always thought nuts were a healthy snack (almonds are my favorite). It turns out almonds were the most reactive food on the entire 200 item list. In fact, they were off the charts (a high reading is 414, mine was 2234). However, I've never experienced pain or a reaction after eating almonds so I'm having doubts with all the results. Next with high readings came cashews & pistachios, then the cheeses came in the moderate to high range.
a new leaf - tea:
Another thing which my new Dr. felt strongly about was for me to drink 1/2 gallon of green tea a day, with little or none (including any fluids) right at mealtime. However, as with everyone who I have ever met, he could not believe I did NOT like tea -- I drank a cup 40+ years ago & didn't like the taste & didn't drink any whatsoever since (except a few sips when a waiter brings the wrong drink). I told him I would be willing to try. Having never bought tea, I picked up the 1st half gallon I saw at the store & drank a quart when I got home. Although it said it was pomegranate flavored, it still tasted like tea & was really too sweet for me. I didn't realize tea had caffeine in it (duh!) till I couldn't sleep that night. Not till I went back to the store did I realize there was almost an entire aisle devoted to tea! I'm still experimenting & currently mixing it with apple juice. After 3 weeks, I do believe I'm acquiring a taste for tea now.
running, yes, this is a running blog:
The recent weather -- wow! We had the hottest July on record in Louisville, but the temps the last couple weeks have been unreal. I was finally able to get in a long run (6 hrs) when the temp dropped to 58 last week - albeit at a very slow pace, it felt great to be running long. Usually I'm limited to a couple, sometimes 3 hrs before it just gets too hot/humid for an effective workout. I really would like to do long runs more often, but the recovery time is longer & I want to squeeze in as many runs as I can when there's a cool stretch. So when the temps are reasonable I've been opting for intermediate runs (3-4 hrs) spaced closer. As of right now, I'm able to endure the pain when running, but still having big problems handling the pain at night.
I did not run in the Eagle Creek Marathon that I mentioned last time that I was wanting to run. I had my drop bag packed, but looked again at the forecast & realized I could not finish the race, even if I was in the best of health & condition. I've never finished a race when the temp reaches the mid 80's nor when the dew point has reached 70. At Eagle Creek, the actual afternoon temps reached 90 and the dew point was over 70 -- good decision, plus my gut was not feeling the best either that morning.
I'm planning on running a couple ultras next month, abdominal pains permitting. I won't say which ones as I think I jinxed my choice of Eagle Creek in my last post -- temps were very cool leading up to (and soon after) that race, but it was a scorcher the day of the race.
