still running

Last weekend I travelled down to Huntsville, AL for my 4th Mountain Mist 50k.  Last year I set a satisfying PB for the course, but based on my recent races, I knew I wasn't going to be anywhere close to that -- if I finished at all.

The RD altered the course this year to try to minimize the congestion that always occurs very early in the race when 300 - 400 runners are funneled down the 1st big hill that's on single track.  The 1st 2 years I ran this I used a quick early pace to avoid the heaviest traffic but ended up running a forced pace afterwards just to keep from getting run over!  This year the course was re-routed so that a couple miles of fairly flat road/trail were shifted to just after the start to help spread out the field.

Well, the field had indeed spread out after 3 miles, but a new problem arose.  As soon as everyone headed down the 1st hill of years past, everyone came to a standstill.  Why?  Because Alabama has had its' share of cold weather --  one of the streams crossing the trail had turned into ice.  It took almost 4 minutes to go inch by inch just to get to the ice.  Had I known I would be standing around that long, I would've ran the 1st 3 miles alot slower (the line behind me was not near as long as the one in front).  One fellow couldn't wait & took a butt slide down the steep hillside to bypass everyone.

The course was the driest I've seen it, so other than the ice crossings, the course was fast.  Surprisingly though, this year the winning time was 27 minutes slower than last year when a record was set in the mud.  Besides the course alteration at the start, there was one other change at mile 24 -- the course felt longer but my Garmin said it was about the same. This years' winner, Scott Breeden, had won Louisville's Lovin' the Hills 50k in record fashion in 2013 after finishing 2nd at Mountain Mist a few weeks earlier.

2014:                                                     2013:

 

The 1st half of the course is the fastest & least technical.  I always use the 17 mile aid station as the halfway point of this race timewise.  Last year I averaged 12 min/mile to this point.  This year it was 13 min/mile -- it was slower, but felt good & was really enjoying myself.  I had used the same race prep (diet & belt tightening) as before at Tecumseh & up to that point it was working great.  However, the long rocky technical downhills at miles 19 & 27 were tough.  The large step downs on the boulders about did me in.  Most runners jump down them, but for me it was an awkward ballet with the stiff back brace.

After the last tortuous downhill, it was a struggle to continue.  I was hurting and had no energy.  There was Powerade at all the aid stations but it was watered down quite a bit -- I missed my sweet Gatorade.  I ate some pb&j quarters & potato chips - my favorites, but apparently I did not eat near enough.  After I dragged myself across the finish line, I headed straight for the hot pizza.  They have pizza delivered regularly & it's kept in ovens til needed -- it's great!  What Christmas turkey I was able to burn off during the race, I gained back & more with pizza (I think I ate a whole pizza!).  I believe I've found the limit to the special pre-race diet I'm using & need to make some adjustments (eat more) for longer races.

Next up on Saturday is Louisville's Lovin' the Hills 50k.  This race is about as local as it gets -- I can see the course from my front porch.  Earlier today I flagged the 1st leg for the race, about 6 miles.  I had planned on more but wasn't expecting the 5" of snow last night.  Felt like I needed snowshoes in the deeper areas.  Looking ahead at the forecast for the rest of the week, it doesn't look like the snow will be going away anytime soon.  If anything, any melting will freeze over & the course will be solid ice!  Looking forward to the challenge.

a couple changes

Hats off to Brian & all the others who made the 2013 Tecumseh Marathon happen in 2014!

After quickly encountering disabling back pain at the Otter Creek Marathon, I did a couple things differently for the re-scheduled Tecumseh Marathon:

First thing was to tighten up the back brace as tight as I could make it -- I was stiff as a board!  Since I've learned from experience that this causes digestive issues & unexpected pit stops, I made sure I had NO food in my system other than a couple gels & gatorade at the start (no breakfast either).  This was no simple task as it required a special diet 2 days before the race . . . . eating food that I knew would pass thru my digestive system for sure before the start of the race.  This makes it tough the day before the race with only liquids that have no solids.  I don't know if I would have enough energy reserves if I tried this for an ultra.

Second thing was to use a measured pace (much slower than at Otter Creek) the first couple miles.  It was tempting to open it up as the 1st mile was on gravel road & mostly downhill.   I settled in towards the back, but when we approached a wide flooded stream crossing the road, there was a major backup.  I think there were some rocks you could use to jump across, but with what seemed like 30 or 40 people standing around, I wasn't going to wait.  The water was about thigh deep & I passed a bunch of faster paced runners I had not planned on passing.  Best part of this move though was when I reached the "squeeze down" to single track right afterwards, there wasn't any backup.  It was single file running the next mile and luckily it was not at a forced pace.

Because of these changes, I believe I was able to finish this marathon (this time).

new course:

This year the RD used an alternate course using an out'n'back section around the lake with 3 laps of a 6 mile loop.  Although more than half of it was on frozen gravel roads, I thought this a much better design than the previous alternate course that was an out'n'back starting at the finish line.  With that pure out'n'back, you had to pass everyone running in the other direction at some point in the race.  When that was done in 2010 in the snow, it made it difficult to get by everyone on the single track. 

The reason for the move off the Tecumseh Trail was because of all the snow, ice & mud.  Less than half of the alternate course was on actual trail.  The trails took a real beating with the repeated loops in the mud.  Some of the trail was on the old course but was so wallowed out I could hardly recognize it.  Most of the mud was the "splashy" type and small parts of the trail were under water (much like at the Otter Creek Marathon that was in the rain).  There was only one hill that was encountered on each lap.  Had it been a hilly course with that mud, it would have been tough. 

I ran into alot fewer people that I knew this year since the field was practically cut in half.  I can remember:  Bob S., Terry F., Mike F., Russ G., Brian H. and Cassie R.  I recognized several others, but didn't get a word in with them.  At one point in the race I told Bob S. (who I seem to meet at every Indiana race either running or volunteering) that this was my LAST race!  My back was giving me fits at the time as I had just run down the one hill on the loop (downhills are the worst on my back).  I even told him my thanks & good-byes . . . this after 10 years since our first encounter at OPSF!

Well, I've got a short memory and 2 days later, with my back having recovered somewhat, I went & signed up for a bunch of races!!!  Duh. With entry limits nowadays, a decision has to made early.   All I can say is I'll take them one at a time -- if I don't make it to the race(s), I'll know I donated my entry fee to a good cause. 

This year I was going to make a big donation to the Jefferson Memorial Forest as I have done in the past, but since they keep closing miles & miles of scenic single track trail for no good reason, I've decided against it.  It was an easy decision for me.

couch potato

I've been spending alot of time off my feet lately & feeding my face seemingly nonstop (gained 10 pounds in 2 weeks) -- haven't gotten out of the holiday habit yet.  I've justified it by saying to myself:  I'm resting my back.  It's been almost 3 weeks since the Otter Creek Marathon.  It would've been my only marathon finish of 2013, but I ended up with my first ever marathon DNF -- my back shut me down, even with the brace.   Not sure what brought the pain on so fast other than my pace was a little quicker at the start than at the ultras I'd been running (I'm not going to do that again).  It didn't help that I fell awkwardly on my left hip early in the race.  I'm also beginning to think that the posture therapy I go thru for my gut problem is messing with the back -- if it's not one thing, it's another!

Got word today from the Massanutten lottery people that I did not meet the qualifications for the race in May this year.  After my mental shutdown there last year, in what would've been my best ever finish, I was hoping to redeem myself this year.  The way my back is now, I guess it's best that I didn't get to sign up.  Things are going to have to get much better just to get in a qualifying race for 2015.

Still going to try the re-scheduled Tecumseh Marathon Saturday after this holiday rest break.  It's been ages ago the last time my goal was to just finish a marathon.  I'm hoping to have more fun than pain this time . . .

4 races - too ambitious

Needless to say, I've been quite negligent on the blog scene these past couple months or so.  Guess I'm just getting "lazier", but it's also my "fatigued" feeling (mentally & physically) lately.  Of course I have no one to blame for this except myself . . .

At Massanutten in late Spring, I felt better physically than I ever had the previous 2 years when I was plagued with unpredictable abdominal pain.  After Massanutten, & with my new posture therapy, it was great to know I could run so far without the fear of that pain!  With that in mind, I made ambitious plans for the rest of the year . . .

However, I acquired a new pain in my back to replace those abdominal problems!  I thought it was temporary, but it's only gotten worse.  My running has been on a downward spiral since.  My back doesn't present a problem when I'm doing chores around the house -- only running & heavy lifting (which I avoid).  Unless I wear my brace (girdle) when running, my backbone can slip out of place.  When that happens, running & sometimes just walking are out of the question.  The brace is quite restrictive & also helps me endure back pain (it doesn't stop the pain).  I also learned that the brace itself can cause abdominal issues!  Wearing the brace too tight causes "unscheduled pitstops".  Wearing the brace too loose just makes it useless.


Results of that ambitious plan I made up back in May:

Jun 1    Music City Ultra 50k  -- in prep for Mohican, finished in the heat in 8:08
Jun 15  Mohican 100m -- DNF w/major back problems at mile 73, took month off from running
Sep 6    Hallucination 100m - DNF - back problems from the very start

all w/back brace:
Sep 28  Not Yo Momma's 100k - used brace for the 1st time, finished in 21:38 (18:35 in 2012)
Oct 12   Cumberland Trail 50k - finished in 7:34 (7:05 in 2012)
Oct 19  Big Backyard Ultra - new venue, novelty race, completed 29 miles in 7 laps(hours)
Oct 27  Stone Steps 50k - finished in 6:59
Nov 9   Georgia Sky to Summit 50k - new venue, finished in 8:18
Nov 23 Duncan Ridge 50k - finished in 9:26 (8:35 in 2012)
Dec 7   Tecumseh Marathon
Dec 21 Otter Creek Marathon

I'm too lazy to post a full race report for the past 4 races, so I'll just post somewhat shortened versions of each:

Big Backyard Ultra:

GREAT company -- got to meet & share stories with some top runners from across the country!

I learned that unlike the past, I need at least 2 weeks to recover from an ultra.  I had squeezed this in between 2 other ultras that were 2 weeks apart as I was curious about this race -- I won't do that again.

Had a worse night of sleep than usual:  Early in the night, BIG (Laz' dog) was barking incessantly (every 2 to 3 seconds) for hours (unbelievable) -- I wasn't the only one that dealt with that; the wind shifted about 4 a.m. and the smoke from the smoldering race campfire went directly (in)to my tent (what luck)!  The wind finally shifted again 30 minutes later, but it was too late then.

A quote about the course:  "while not easy, is not particularly difficult" -- I agree.  Completing the 4.167 mile lap in 1 hour is not that difficult.  There were many strategies abound.  Mine was to complete each lap in 58 to 59 minutes & have just enough time to go to my drop bag for drink & nourishment with maybe 15-30 seconds of sit (rest) time.  This worked well for 1 lap!  Apparently due to my girdle/back brace too tight, I had to sprint to the port-o-let at the end of the 2nd lap (no defecating allowed in Laz' backyard course) & barely made it back in time for the start of the 3rd lap (disqualified if you're not at the start).  I was out of breath, didn't get any rest & never really recovered from that.  It seemed the strategy for most was to finish each lap in 50 to 55 minutes (mostly because it was so easy for them to do so) & have 5 to 10 minutes rest.


Stone Steps 50k :

I scheduled this race as my Brother was visiting from Virginia during this time & it would be a good opportunity to introduce him to my sport!  We had a GREAT time together.

Fall colors were not prominent as in some previous years, but Mt Airy Forest in Cincinnati is still a nice place to run.

I completely forgot my salt pills this race.  I had my salt pill holder in my pocket but forgot to reload it after my last race.  I even forgot to take any salt during the race!  I can hardly believe I made it all the way to mile 24 before my right leg started to cramp.  A few minutes later & about 100 yards before the aid station, my leg completely locked up (very painful!).  Each time the muscles released themselves, I took a step & the leg would lock up again!  Several runners passed me & no one had any salt . . . so I resorted to licking my arm!  It was as salty as opening up a S-CAP & pouring in on my tongue.  This worked & I was soon able to walk & load up on pretzels at the aid station.

Georgia Sky to Summit 50k :

I wanted to do this race on the GA/NC border as I love new venues & the website promised "the 50k course is the most scenic on the east coast".  I doubt it was THE most scenic, but I wasn't disappointed.  Although I didn't see all the scenic views & waterfalls advertised, I was most impressed by Holcomb Falls:

It was hazy the 1st summit of the mountain.  The 2nd time up it had cleared up & the view was great!

The RD said if you like "inclines" you'll like this race.  My idea of an incline is a "tweener" -- a hill where you can't decide 'tween running it or hiking it.  This course seemed full of these -- even on the 2000' climbs up the mountain. 

Had a hard time at the start.  It was like I had a "burnt out" feeling, like I'd overdone it the past month or so -- too many races -- this was not good.  Within a half mile, I looked & there were only 10 people behind me.  The next couple miles was mostly a hike up the mountain, so I settled in -- repeating to myself I was here to enjoy myself!  I started talking with some of the other runners -- I felt better mentally after that, but physically, I felt I needed an "unscheduled pitstop".

After relieving myself, I also loosened my girdle a tad & felt 100% better.   I passed at least a dozen runners in the next few miles.  The only people I had passed previously were ones who had fallen or were injured.  Leaves were unusually deep in places & hid all the hazards - I lost 2 toenails.  Other than a quarter mile section on the 2nd descent that was very steep & technical, the hills weren't as steep or as technical as other races I've run in the Appalachians.  Still, over 7000' of elevation gain.

Late in the race you had to run on some freshly re-graded gravel roads.  Some had just had new rock put on them.  This was the least favorite part of the race for me.  My feet had been wet since the water crossings early in the race and were very tender by the time I reached the gravel.  It was like I was walking barefooted.  It was here I aggravated the previous injury to the joint in my left foot where I had jammed the toe back into my foot.  It hurt enough that I could only walk these runable sections & even then I had to carefully guide each step into the smoothest area.

Duncan Ridge 50k :

This was one of my better races last year & thought I would return as I also had alot of fun.  There were some nice scenic views all along the course, but this year almost all of the race was in the clouds (fog).  Total elevation gain (10,000') is the most for any 50k race I run all year.

With the way I felt about burnout at my last race, I had 2nd thoughts about running this race that I had signed up for several months ago.  Plus, it was also going to be a 6 hour drive in the rain & the forecast was rain for the race.  Well, I decided to go anyway & take a slow & cautious 7 hours for the drive.  I was also slow in the race (not by choice) & tried to enjoy it the best I could.  It was drizzly, foggy & cool (low 30's) at the start.

My Garmin 310 started on all zeroes but when I checked it in the 1st mile, I was getting all sorts of mixed up numbers (moisture problem?).  However, I didn't need my watch to tell me that I was starting very slow, just like at my last race.  About a quarter mile of the course was changed from last year (faster) as we ran in the park a little longer -- this helped the backup that occurred last year.

I restarted my Garmin at the 1st aid station & it surprisingly picked up GPS fairly quick at the base of a mountain & worked fine the rest of the day.  Based on the time of day, I was running 1 to 2 minutes slower per mile than last year to this point.  Within a few miles of the 16 mile turnaround on this out'n'back course, it looked to be a possibility I wouldn't make the cutoff of 4:45.  The only time (so far) that I worry about cutoffs is when I get lost or in 100 mile races.  With 10 hours the official time limit, this cutoff was reasonable & I could live with that.  I wasn't worried if I didn't make it -- I was feeling pretty rough then.  Well, I made it out of the aid station in 4:35 and on the way back I had a couple "unscheduled pit stops".  Once again, I felt much, much better afterwards.  I finished 50 minutes slower than last year even though I did run the last 10 miles faster than my 1st 10 miles this year.


Next up:  Tecumseh Marathon

I've been resting since my races in Georgia, but feel unprepared for the Tecumseh challenge this year.  I've run only ultras all year & with it being a marathon, the pace is naturally faster . . . yet my recent running indicates I'm heading in the other direction!  Going to experiment more with my pre-race diet (just Gatorade now?).  Weather will be a factor for me this race (being able to drive to the race in icy conditions).  My anti-lock brakes were the only thing which kept me from the ditch the last time there were bad driving conditions at the event -- hope the forecast changes . . .

Cumberland Trail

First of all, if you're an ultra runner, this may be good for a laugh or two (found this link on the Ultralist):  http://whatisultra.tumblr.com/   I like "YOUR FIRST 100 MILER".

Went down to Caryville, TN, last Saturday for the Cumberland Trail 50k.  I really loved the trail & scenery last year & I also had one of my better races.  I would have to deal with 2 handicaps this year though:   the back brace for my still aching back; and the 5 to 10 degree warmer (hotter) temps.

At 55 degrees at the start, I didn't think I would have a problem, but with the early 2000 foot climb with my "deluxe heater belt" in place and warm headlamp (1st hour in the dark), I was sweating like crazy!  It felt like the afternoon high of 81 had already arrived (only 71 last year).  Like Not Yo Momma's race last time out, I was caked with salt at the finish.

The trees weren't nearly as colorful as last year, but still a beautiful area to run in.  The leaves were just starting to turn & most leaves were still on the trees -- the trail had some leaves on it, but generally it was fairly clear.  With fewer leaves, it seemed as though the trail was much more technical this time, but less dangerous as you could see most all the hazards.  Anyway, I just couldn't run the same pace as I did last year (finished almost exactly 30 minutes slower).  Also going down technical, steep grades was very tough on my back -- on a one mile section down the mountain it took 20:25 to gingerly climb down.

Next up on my ambitious Fall schedule is the Big Backyard Ultra in Bell Buckle, TN, next Saturday. This is the infamous "last runner standing" race -- a guaranteed DNF for everyone but the winner.  This is from the UR magazine:

"BACK" again

A couple races since my last report:

Hallucination 100 (Sept 6) at Woodstock - another DNF:

After recovering from the disabling back pain at Mohican, my summer training went very well.  It was a cooler than normal Summer, with a very cool 1st half of August.   I had several good runs over 25 miles (no back pain).  I felt like in the best shape ever this time of year since I normally run very little during the summer.  No signs of back pain . . . until 2 days before the race!!  Actually it was just tightness & it's the feeling I get when my back is about to go out.  I have no idea what I did to bring it on . . . .

In the very 1st mile, I realized that I was not going to finish the race.  Pretty depressing since I thought there was a possibility I could PR the distance based on my training runs.  The course is the flattest that I run on all year & if one wanted to run their best time, this was the course to do it on. 

The back pain progressed slowly until eventually my back gave out altogether a few miles from the end of the 2nd lap (of 6 laps).  From there I walked it (staggered) in.

Best part of the event was seeing all the local runners who also made the trip.  Cynthia Heady, RD for Louisville's Lovin' The Hills (LLTH) was leading the women's race until having stomach issues.

getting ready for Not Yo Momma's:

Last year this race was the only long race that I didn't have any gut issues.  I realize now what I did -- it was a cool night camping & I remember curling up on my LEFT side on a slight hill.  If I had only realized it then that this would prevent the pain, it would have saved me a lot of trouble.

So this year, with my gut issues under control (knock on wood) and no back pain after Mohican, I signed up for this race & many others this summer for a very ambitious fall/winter schedule.  The last time I set up such a schedule, I caught the swine flu & that destroyed me for several months.  This time, my fickle back has thrown a wrench into my plans.

With back pain my no. 1 concern this year, I made several changes since the DNF at the Hallucination 100:  Increased my fish oil supplements; started back on glucosamine chondroitin; and started training with a back brace.  I was going to start a series of pilates sessions, but after the 1st class, I realized I did not have the coordination & dedication to keep at for the time I needed to.  What would probably help the most is to lose 20 pounds -- but that's much easier said than done.  I even seriously thought about seeing a chiropractor, though I'm still a little fearful of that yet.

During that good spell over the Summer, I signed up for the 100 mile version of the races at Not Yo Momma's .  Since my back was acting up the night before the race, I switched to the 100k on race morning.  First time I've ever worn a back brace in a race & for an extended period.  Advantages of the brace:

Sucks in my gut like a girdle -- keeps it from overhanging & there's less strain to keep upright.
Holds in heat at the back & fits firmly (does not move causing raw areas).
So far has kept my back from going out (does not stop all the pain though).

Disadvantages:
Bulky & weighs in at 2 pounds -- more when wet w/sweat. The weight is very noticeable.
Makes it feel like it's 10-15 degrees warmer during the race than it actually is.  Most definitely makes me sweat even more.
Had to modify it by adding bubble wrap to provide more lumbar support -- haven't found a solution to keep it exactly where it needs to be & it slips alot.
May interfere with digestion.


Not Yo Momma's 100 (9-28) - close to DNF:

The race went very well for the 1st 3 laps (16 miles each) - the back brace did its job.  It got hot & I sweat so much the brace almost turned all white w/salt!  However, I made a critical error.  For some reason, I completely forgot to take my Ensure -- I think when I changed from the 100m to 100k at the last second, I just didn't use any nutrition plan as I hadn't planned on running the 100k.  Anyway, I get sick of just gels after 50 miles & that's just what happened.  I don't know if the brace restricting my gut had anything to do with it, but at 52 miles, I got very sick.  I sat down for 2 hours & took off the brace -- with the 32 hour time limit, I had time to spare.   Finally, after heaving up everything (I think I emptied my small intestine), I was able to limp in the last 12 miles.

At 50 miles, I was on pace to finish in less than 18 hours (last year was 18:45), but I'm happy just to have finished.  This course is an exact opposite of the Hallucination 100 with its' profile.  I believe this course is as difficult as, or more difficult than Massanutten & that's saying alot.  Not rocky technical, but the very steep hills are relentless & incomparable to any others I've encountered.  There are only a few technical areas on the well groomed trail -- however I did manage to bust the nail on my big toe and that's just another added pain to deal with now.

Next up:

My ambitious schedule continues.  I have 3 races in the next 16 days!  Starts with the Cumberland Trail 50k tomorrow morning . . .

caught up

Last report of 3.


Mohican - 3rd attempt

2013 had been an odd year weather-wise and I have no complaints about this summer.  Even with a cooler than normal August last year, there have been 30+ fewer days this year where the temps have reached 90 here in Louisville.  It's been (so far) the coolest summer in recent memory.

So, back in June, I had several major factors in my favor entering Mohican:  normal temps (rare) on race day, a gut somewhat under control, injury free, mentally re-focused (from Massanutten) and some rare training days in June when it's usually too hot to even think about it.  I felt really good about my chances.

However, stupid me couldn't sit still taper week & decided to do some Spring cleaning & moved some heavy boxes around.  I didn't even realize what I was doing till my back went out -- just what I didn't need before a race where I DNF'd twice because of severe back pain!  Dumb! Dumb! Dumb!  So that's my race & report in a nutshell -- DNF with back problems -- again.



 
A couple notes about the recorded time above:

At the 50 mile mark, I was feeling good with a time of 12:43 and had over 19 hours to finish the 2nd half.  But my back started shutting me down around the 100k mark & by the time I got to the aid station at mile 73, even baby steps were painful & I called it quits.  Since they were the last aid station before the end of the loop, I believe the aid station captain was reluctant to take anyone back (this was about 1:30 a.m.) -- so I had to join the other disabled runner who was lying on the ground on a blanket.

About an hour later, another runner in really bad shape came into the aid station.  Since I tried & was able to stand without pain, I told them I would give that runner my blanket spot & try to walk it in (it turned out to be a slow & painful trek w/many breaks & wished I hadn't tried it!).  I had shut off my timer when I stopped at the aid station & for some reason (hoping for a miracle?) restarted it when I left, so that's why there's a discrepancy in the times.

Next up:

I've postponed all my construction projects around the house this summer due to my back & have been getting alot of back rest.  I used to call my running nemesis the "fickle" back -- I never knew when it was going to flare up.  I've dealt with it most of my running years and now, after a short absence, it has returned.   Since I no longer perform heavy lifting on a regular basis (using wood as a primary source of heat), I feel (& hope) this is just temporary.  Maybe I'll find out when I try Woodstock next month . . .