A couple weeks ago, I ran in my favorite race, Louisville's Lovin' The Hills (LLTH) 50k. As I predicted, I did better previously in my "solo race" (7:21) over the same course than on the actual race day (7:41). Percentage wise, that's less than 5% slower -- is that the difference between a good race & a bad one? Not really, but those 20 minutes extra were very, very tough, plus I felt terrible afterwards -- no comparison whatsoever between the two races. What did I do wrong? Again, I blame the usual -- get caught up in all the hoopla & excitement & start out too fast. Will I ever learn? Don't think so -- I may go a race, sometimes 2 after a disaster like this, but I always revert. All my ultra PR's have been where my top priority has been to start out "slower than slow". So the cycle continues . . .
Feb 9, 2013 race day: Dec 18, 2012 "solo race"
At LLTH this year, I let someone use my camera to take some video of the race. I've seen many pictures of myself during a race, but I had never seen a video. Several things were revealed to me & a couple that I won't ever get out of my mind:
1. I thought I started near the back of the pack, but the video revealed I actually started near the middle. With the record number of runners this year, I clearly misjudged this & messed up big time here.
2. There was also video taken at about the 5 mile point & I watched as the lead runners flew past the camera. The main pack passes 10 minutes later. Ten more minutes & some of the runners are walking up the slight grade. Several minutes later, here I come, dragging along. I was really more like "scooting" along. Starting too fast? - in my mind only! Didn't realize that my running style is truly a shuffle too.
3. Also, there's one sight which others shouldn't have to endure: seeing someone wearing very tight compression shorts who's also shirtless on a sub-freezing day & letting his beer gut hang a couple inches out & over at the waistline. AWFUL! No wonder other runners don't like being passed by someone looking so overweight and do their best to pass back! I can be a great motivator though as some runners I pass really do come right back & pass me & I never see them again.
Yep, I've been on a diet since the race. It took a video to renew my diet training which has always been the hardest type training to me of all. Unfortunately, once your gut gets distorted to such an extent for so long, it will never go away no matter the weight reduction -- so people are just going to have to turn their head (quicker) if they don't want to see it.
Now that I've learned not to sleep on my right side, I've not had any more severe pain (knock on wood) and this has helped me more than anything else these past 2+ years. One of the culprits could be temporary blockage or a physical restriction/dislodging of the intestines (my Dr. calls it an "anatomical issue") or a malfunctioning bowel. The medicines I take, including those for acid reduction, could actually be contributing to the problem. Still trying new meds though & the latest one I took was a combo for anti-cramping (muscle relaxer)/anxiety (benzodiazepine). It was yet another med to help me sleep, but it too gave me such a buzz I had to discontinue it.
Next up is Land Between the Lakes 50 miler. If there's one place where early pace has been a continual problem for me it's been at LBL. I've had only one evenly paced race in 7 attempts. It doesn't help that there's a fairly tight cutoff at 36 miles (must maintain a 13 minute/mile avg pace). The urgency to make that cutoff disrupts my usual running scheme from the word go. I would do better if there wasn't a cutoff, but I can't just forget it's there either.
Last weekend, I was in Alabama for my 3rd running of the Mountain Mist 50k. The previous 2 times I had serious issues -- got lost the 1st time & was still recovering from foot surgery in the other. This year I was only worried about the unpredictable abdominal pain. I had a relapse with worse than usual pain the week after I ran the LLTH solo "races", but I'm happy to report I did not encounter any problems during my race.
The course included a hand climb up a "cliff" and thru these caves/tunnels:
The most difficult part of the race, though, was the drive down Interstate 65: I was on the brink of not going at all because during the week the forecast called for mid-twenties & I didn't want to deal with ice on the rocky trail there again. Not until Thursday night did they change the forecast to the low 30's for race morning and it would be rain, not snow or freezing rain in Huntsville on Friday. The course would be muddy again, but I've heard it's almost always muddy. The real problem with the drive was handling the ice storm leaving Louisville (& then all thru Kentucky). I left Friday morning. If it's raining when it's 25 degrees, that's a bad sign! Wrecks, road blocks, tow trucks & emergency vehicles everywhere . . . it took 2 1/2 hours longer for an already long drive. It was nerve racking on me mentally & tough on my gut, but somehow I survived with no ill effects.
I am now satisfied with my performance at this venue as I believe, finally, the finish time closely reflected the condition I felt like going into the race. I'm hoping my gut will continue to let me run. Each night & each day the pain is a little different, so I can't take anything for granted. Oh yes, I did have my 2 Drs. appts since my last blog entry: The PT Dr. gave me some steroid shots around my xiphoid & some medications to help me sleep. The shots were very painful & the short term benefit I received from them was not worth it -- I do not plan to attempt that again. The medications that were to help me sleep made me feel so drugged & dizzy that I've discontinued them, at least for now. The gastro Dr. performed another EGD (upper endoscopy) and he was surprised to find I still had some evidence of reflux, despite all the stomach meds I'm taking! He did not think this was the source of my pain though. So right now, I'm awaiting results of the biopsies and then I'll proceed (wander) from there.
Next up is Louisville's Lovin' The Hills 50k on Saturday. I did not run last year as I was taking time off from running during a 3 month period to see if the abdominal pain got better (it got worse). Cynthia (RD) and I will start flagging parts of the course & marking downed trees for removal tomorrow. I do not plan on any running this week in my taper. And that includes when marking the trails -- I'll just hike them.
First of all, on the health front:
In my last update, the abdominal pain was feeling as though it was a musculoskeletal issue. Now, I'm back to believing it's more of a gastric issue (maybe a combination?). I've found that by lying on my left side at night that I can prevent the severe belly pain from starting. This is great except it's not easy staying in that position all night. I've found that after doing so, these better feelings have carried over into the daytime hours & that the pain during my running is much less noticeable. I hate to announce this though, as I've probably now jinxed myself . . .
I have 2 Drs. appts next week -- I don't expect to learn anything new.
50k:
On Friday (28th) I ran the new Lovin' the Hills 50k course. Besides the workout, I also needed a new GPS track for the race blog. I was planning on Saturday morning, but with the 100% chance of snow Friday night, I cut my taper short. I prepared for the run exactly as I would for an actual 50k race & not just for a "long run". I could not duplicate the anxiety & adrenaline rush, but I tried to mentally put myself there & ran it at my best sustained pace.
I felt great most of the way (until the last hill) & finished with a much better time than I expected. Most of the reason was because of the major course changes since last year: several miles of narrow & hilly single track were replaced with wide, flat, family friendly trails. With fewer hills near the start, I had more reserve than expected the last half of the run. I'm very happy with the time & I would gladly take 7:21 for the actual race February 9th -- why? -- because everything went well (including my gut) & because I didn't get caught up in anyone else's early pace, that usually does me in every year. I doubt I'll be able to duplicate how I felt when race day comes around.
15m:
Yesterday, I ran the new Lovin' the Hills 15m course. It was more difficult getting into the frame of mind of a "race" this time. I wanted to up the pace to a couple minutes faster than on my 50k run, but wasn't really sure if I could last the entire way. There were a half dozen large trees blocking the trails, as when I did the 50k run, but these gave me a chance to catch my breath! With fewer hills on this new course, I had to make myself take short breaks whenever I felt the need -- hills or no hills. I'm very happy that I felt good the entire way & finished well.
I'm thinking about posting the GPS track on the race blog, but I'm not exactly sure where the turnaround on the out'n'back section of the 15m course will be placed. Since the route I took measured a little long, the out'n'back will probably be shortened on race day.
Both runs are posted on Garmin Connect: 50k 15m
Next up I plan to go back down to Mountain Mist in Alabama to redeem myself for the 2 previous efforts that I was disappointed with.
The Otter Creek Marathon, south of Louisville near Brandenburg, is a flatter course than the Tecumseh Marathon with only one hill (repeated 3 times) of any consequence. Several years ago Otter Creek followed Tecumseh by one week & I did both for 5 years (2004-2008). I didn't have much recovery time, but since the Otter Creek course was easier, I was pretty much able to run both with very similar times the last 3 years. Although a 2 week gap this year, it would still be a good check to see if my fast early pace at Tecumseh really did do me in that race.
With early pace a priority, I made it a point to take it easy from the very start. About 240 runners, mostly 8m & 16m runners, would enter the single track only a quarter mile from the starting line. I started near the back & runners got cued up several times the 1st 4 to 5 miles, which I expected. Temps were in the 40's & 50's - OK. It started to rain soon after the start & that made some runners really slow down (in slick areas) and I passed more people than I was planning on the 1st 8.5 mile loop. The rain would continue & the course would steadily deteriorate as the day went on. Places where the Forest Service had removed leaves for safety actually made it more dangerous. I slipped down twice, but no "falls" this day.
The view at the overlook along the Ohio River is always fantastic! Years ago there WAS an overlook along the creek too, but the Forest Service removed that challenging rocky climb & descent & replaced it with a somewhat boring, back & forth trail away from the scenic creek and in a flat area. Unfortunately, that same trail manager packed his bags a few years ago & moved to the Jefferson Memorial Forest & is now doing the same deal here with the Louisville's Lovin' The Hills (LLTH) course -- and that is removing challenging trails & replacing them with multi-purpose, family friendly trails -- how sad.
Besides being a fun race, one of the things I enjoy most about Otter Creek is that I can stay local & see friends & meet other trail runners from the Louisville area. Long distance trail races & runners are fairly rare in Kentucky in comparison to other surrounding states. It was great to see so many familiar faces & see such a good turnout for this event.
I was able to keep an even pace for about 17 miles (1st 2 laps). I was feeling I could easily finish in between 5 hours & 5 1/2 hours, but my legs were beginning to give in. Although the rain had stopped, the course conditions were by far the worst on that final lap. Those who were done early (8 milers, 16 milers & the winner who lapped me) didn't get to enjoy the best of the mud! Not all the course was muddy & I've encountered much, much more difficult conditions . . . still it felt like I was carrying leg weights with the caked on mud & it took its toll near the end.
I was able to better my time from Tecumseh, so I can say now that too fast of an early pace was a big negative there as I had thought. Had the Otter Creek course not been so sloppy, it's possible I could have taken 10 more minutes off.
As to my gut, well it cooperated & was not a big factor, and for reasons why, I don't know. The night before each race was terrible, as usual, but each race day was completely different. Maybe it was the slower early pace, maybe because I didn't have to drive far, maybe it's all in my head (as the Drs. think) or maybe . . .
next up:
I was thinking about running my 1st HUFF 50k next week, but right now I believe I will run the new LLTH 50k course on my own about that time. I have laid out a new course for the event since the Forest Service removed the hilliest portion of this challenging course -- several miles of narrow single track (including 7 hills and probably 1000 feet of elevation gain) have been replaced with a smooth, multi-purpose, ATV wide, handicap accessible (flat) dirt trail. Overall, it's still a hilly course & it should be a long, fun run.
First of all, on the health front:
Still battling the abdominal pain, mostly at nights at the present time. In the last couple months it's felt more like a musculoskeletal issue (the connective tendons underneath the xiphoid process) than a gastric one. That was until I ran the Tecumseh Marathon just this last weekend when it felt like pancreatitus. At night, I've found that lying on my left side during an attack helps relieve the severe pain. Ibuprofen also helps but does not stop the attacks. Going to see a "Rehab" Dr. (the closest thing to a musculoskeletal specialist around here) next month.
Been negligent in posting race reports over the last month or so . . . got so beat up at Pinhoti that I just wasn't into it. These are the 3 events I entered since my last post:
Nov 3 Pinhoti 100m -- a rough day
Coming into this race, I was feeling pretty confident on improving on my previous 2 DNFs here at around 100k. However, I couldn't even match the mileage of either of those efforts. In fact, my race was essentially over at 28 miles. There were 3 major factors (my excuses!) entering into this DNF:
First, my belly was hurting more than usual before the race & was made worse by the very rough bus ride to the start. I've never started a race hurting this much before. My belly was protesting, but it was tolerable while running (for the most part). At the end of the day, I would be heaving up everything.
Second, I had a brutal fall before the aid station at mile 28. Although the trails were pretty much clear of leaves, in contrast to previous years, my foot found a 2" tree stub leaning in from the sloped side of a trail where I thought I had smooth downhill sailing. It caught me totally off guard. Catching the side of my shoe (it felt like I ripped open the entire side), I went down awkwardly as I attempted to go into a roll, but didn't make it. I landed heavily on my right side, with my arm, shoulder & ribs taking a hard blow. Initially, it felt like I hurt my arm the worst, but as the day wore on, it would feel like I had cracked a rib. (It would take 5 weeks for full recovery from this.)
Third, after enduring below normal temps in the 30's and 40's in Louisville all week, not including the steady winds from Hurricane Sandy adding a below freezing windchill, the afternoon temps at the race would reach the low EIGHTIES!! The temps were even above normal for that part of Alabama. It wasn't like the dog days of summer, but it was hot nonetheless -- I'm already heat intolerant in the first place. Before noon I was showing symptoms of heat exhaustion. Feeling faint even after they sat me down in the shade at the aid station, I was literally cooked. I didn't do anymore running after that. I conceded that I would not finish the race & focused on trying to enjoy myself until I couldn't make the cutoffs. I did manage to walk and slog into the wee hours of the next morning when everything caught up to me & it was no longer fun whatsoever.
A couple other notes:
Due to the hot weather, several aid stations were unprepared to handle the onslaught of thirsty runners. I was waiting several minutes (felt longer) at each, but got in a good rest though. I would recommend having filled pitchers as they work well especially when many runners come into the aid station at once & also help when there's someone wanting to fill their hydration pack.
Coming off Mt. Cheaha, it's a hand climb down "Blue Hell" thru the boulder sized rocks. I happened to jam a splinter up my nail on my index finger (ouch!). Bright red blood dripped off the end of my finger like a leaky water faucet. Besides hurting, it made it very inconvenient as I use my right index finger for everything. The pain lasted several more days as I tried to dig out all of the splinter from the infected fingernail with my left hand.
Nov 17 Duncan Ridge 50k -- a good day
When I was at the Cumberland Trail race in October, I heard about this event which was billed as Georgia's toughest 50k. It promised lots of hills & single track -- which I love. It also fell in a convenient time slot as I wanted to get Pinhoti off my mind. One rib on my right side was still hurting from the fall at Pinhoti, but I could tolerate it (only hurt bad if I took a real deep breath). Temps (30's to 50's) were going to be a positive factor, so I eagerly awaited this new venue.
The Not Yo Momma's course that I ran earlier this year was the hilliest (270 feet of elevation gain per mile) I had ever encountered until this one (310 feet/mile). The hills were not as steep (except one) and were much longer. I was able to get in a rhythm with a regular run/walk cycle and I felt real good (gut included) for almost all of the race.
Trails were in great condition ---hardly any leaves & dry (mostly ridgetop running). Of all the runs I've had in the Appalachians, this was the least technical trail, which was surprising considering the major elevation changes. There was one section of ridgetop running where you could see at least 40 miles even thru the haze. This view wasn't just at an overlook and was visible for quite a while -- very impressive & the highlight of the run.
After enduring the oppressive heat at Pinhoti, the temps were a joy! Starting near 30 degrees, the temps reached the mid fifties. I guess being in Georgia, I got more stares than usual (especially in the park) going shirtless, but I felt great & energized with the cool air. My time was not impressive, yet I won my age group (55+) and I had alot of fun -- this will probably be on my list next year.
Dec 1 Tecumseh Trail Marathon -- a disappointment
Of my last 3 races, this ended up being a big disappointment & I can put most of the blame on myself. The last half of this race was a real struggle & not fun.
Taking on a marathon after running ultras has always been a challenge to me pace-wise. I never seem to get the early pace right. With hundreds of runners, it's very easy to get caught up into the fast early pace, especially when the 1st 3 miles of the course are flat, as it is with Tecumseh. My best times on this course have been when I forced myself to make it feel like I could hardly go any slower, then nearly match my time for the 2nd half of the race. I guess I was overconfident that I was in better shape than I was & didn't hold back this year. Also my gut had not hurt this bad since I ran this race last year -- last year I pretty much had to walk the last half & that pain ended my running for a couple months afterwards.
With only 110 feet/mile elevation gain, this course has very long flat stretches compared to the other races I had been recently running. I wasn't use to running nearly non-stop -- I did not get into a run/walk rhythm. Once squeezed down to the single track with hundreds of other runners, I was pretty much stuck into the same pace as everyone else early in the race. Seems like after 9 years of running this race I would learn where to place myself entering the single track -- apparently not.
Trail conditions were excellent. There were several trail improvements & recent trail work was evident all along the course. Temps were warmer than usual -- runners were peeling off clothes all thruout the race.
The bus ride to the start always seems eventful here & this year it wasn't any different. I watched as a bus driver cut a turn & clipped a car in the parking lot. 2 buses broke down before reaching the runners. I took the last bus & since it arrived at the pickup over an hour late, took a shortcut using the backroads to the start. I got motion sickness on the windy roads, but it disappeared 5 minutes after we stopped & was not a factor in my race.
Next up is the Otter Creek Marathon, a trail race a short drive from my house put on by HeadFirst Performance, who also direct Louisville's Lovin' The Hills. The first time I missed this race was last year as I was still hurting from Tecumseh. 3 loops of 8+ miles -- I hope the gut cooperates & I can pace myself better . . .
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.
