Don't Become a Routine - Change your Course

Jan Training on Target

2012-01-26T23:05:00.001-05:00

2012 is on target as for my training plan. I used the Disney Goofy race to get things started, and been ramping up the miles and strength training since. I will have my Disney race report completed soon – Been busy with life.

I changed my training plan to include more, and longer, back to back long runs, hill repeats, and stair master. I will turn this flatlander into a goat. All this with the Mohican course in mind. Time in the sauna will be added as spring approaches. I had to change something, or keep getting the same results while expecting something different – Insanity. Also doing some experimenting with food on long runs to see what works best for ME. Part of my problem is not being able to eat the 2^nd half of a race because the stomach is not receiving. I also lose a lot of salt when sweating (heavy salt marks) which may be contributing to my issue with receiving food. Salt imbalance will do this. I don’t use a lot of salt on my food, and blood test reveals normal levels in my system. I use S-Caps for long runs (1/ hr on semi cool days and 1/45 min on hotter days) and the rest I get from gels/food. I need to make some adjustment with this also.

Mon – Bike and hill repeats with weights

Tues - 1.5hr weight and core training, 3M run, 30min stairmaster.

Wed – 10M (half at tempo pace)

Thurs – Core and bike

Fri – 20M easy

Sat – 15M easy

Sun – Weight training and stairmaster

I was tired after the week, but in a good way. This week looks the same. It felt good to push the system again, tightness in the legs, sore abs & muscle from weights, and sleeping solid until the alarm goes off.

Life is good.

Looking forward to 2012

2011-12-29T14:22:00.000-05:00

Another year has passed as I reflect on how much depth life has provided. Rewarding in areas I never expected, and challenging in other areas. I even embrace the defeats for I learn the most about myself during these times. Special thanks to my blogging family for all the encouragement and support you have giving me. I have enjoyed learning through your blogs, and get motivated by your accomplishments, as you shared the highs and lows of your life. There are no words for the positive vibs, tough love, and comradely we share. We are truly a unique breed of athletes! I look forward to another year as we comment on each other’s victories, challenges, defeats, and life moments.

As for 2012, after reviewing my work and family schedules, I filled in the holes with races which I could support. My focus will be going back to Mohican 100 and redeeming myself. The fire still burns hot inside to overcome this course, again. It’s time to start building some serious mileage and strength to prepare me for the challenge. The last two months have been low volume easy runs (which should make for an interesting time at the Disney Goofy Challenge next weekend) with little to no long runs. The recovery has been nice, but it’s now time to build-up and prepare for the challenges of 2012.

Jingle Jam 10K With Josh

2011-12-06T01:40:00.001-05:00

Another first – My 16 year old son Josh wants to do the Disney Half Marathon this January. We have been training the past two months, which has been an awesome experience in itself (I will post later on this). His endurance has really improved, and has really helped with his Football (season now over after making it to the state semi-final), and wrestling season (started the day football was over).

Me, Josh, Laura, Renee

Last weekend we ran his first road race which was the 1^st annual Jingle Jam 10K. His long runs have been 8+ miles so I knew he would have no problems covering the distance. I wanted him to get a feel of a race environment, and dealing with aid stations, before the very crowded Disney Race.

Friday night before the race, we got home late after an away wrestling match (Josh had two matches). The next morning, the ground was covered with frost, and the temps hovering in the middle 30s. My very supportive wife (Laura) got up early to make sure everything got off to a good start for Josh’s first race. While driving to the race, Laura and I were talking about the weekend’s agenda (shopping, getting our Christmas tree, party,…), and I glanced in the back seat and Josh was crashed.

We pulled into the Lady Antebellum Stadium parking area with plenty of time to burn. Laura got a few pics of some of the runners with costumes (Josh and I wore Santa hats – next year will be different) as we made our way to the starting line. Laura’s sisters (Tammy and Shari) caught up to us just before the race started to wish us luck and cheer us on. They were checking out some of the festive costumes and could see them already planning something for me and Josh next year. Laura came up with some good ideas if our daughter (Renee) runs it with us (she most likely will) next year.

Tammy, Santa, Shari

3, 2, 1 and we were off as I positioned us in the front-middle of the pack. I wanted Josh to get a feel to run with other runners in a pack, and to control his own pace without letting someone else controlling his pace. Initially, a lot of runners went flying by as I reminded josh to run his race, and we would be seeing a lot of these runners before we crossed the finish line. We established cruise control as we enjoyed the cool quiet morning temps. The race was well organized with plenty of support along the course in costumes cheering us along. The aid stations were the typical 2 miles apart. One had a HS band playing, and the other had a choir singing. The race also supported awareness for SafeHomes.

It has been awhile for me doing road races, but a good reminder of just how far I had come in the running world. Some of the conversation I heard made me smile (“This is a hilly course…Wow, we can do this, only 3 miles to go,… I’m thinking about doing a half but it just seems like a lot of miles,…I need to walk this hill,…”). Josh said “Dad, you should have worn one of your 50 or 100 mile shirts”. I told him this was not the place for it, and didn’t want to draw any attention, or take away from the experience for other runners. It just seems like the right thing to do, and I read somewhere to never wear a race shirt of longer distance then the race you’re participating in.

I was thinking while we were cruising along how awesome it was to be in a race with my son. 16 years ago this would have never crossed my mind, but living it now, made every training mile I’ve ever done worth this one moment. I only hope everybody gets an experience like this, and to realize there is so much more to running then what’s going on with yourself. You just never know what life has installed for you – Be ready for it. Josh also told me he wants to do the Augusta Half Marathon in February and the Marine Corp Marathon in Oct (My first and will be his first also). Who knows, someday I might get a chance to run this event with grandchildren!

By mile 4, Josh got a little tightness in his right hip (most likely from last night’s wrestling matches), and I had him change his running stride to help work it out. After a few hundred yards, he worked it out without missing a beat. Josh said how different it was to be a runner in a race compared to being on the side watching. He said everyone seems so fresh, and full of energy cheering, and I felt tired, sweaty, and in a zone. I told him to absorb their energy and positive vibs to stay motivated, but don’t get too wrapped up in it and over extend yourself.

On some of the mild hills, we started to pass groups of runners like crazy. Josh says why are they slowing up so much? I reminded him we had been training on some much stepper hills, and although hard at times, we are getting the benefit from it now. The runners that flew by us in the beginning, we were now going by, and Josh was feeling good about passing other runners in the later stages of the race. With one mile to go, Josh and I picked up the pace for a strong finish. He started to pick out runners ahead of us and he would say “Come on Dad, lets go pass that one”.

We got to the final 100 meter home stretch and Josh dropped the hammer without saying anything. I was thinking he was feeling the finish line energy and was picking up his pace for a good show, so I started to run a little faster to stay with him. Next thing I know he went full throttle, and I’m now about 30 yards behind him. Wow, where did that come from, I better drop the hammer just to catch him. I went full out into a sprint when a lady crossed into me and I had to hit the breaks to keep from colliding with her. Afterward, Josh says I have bragging rights because I beat a 100 miler, with a grin nobody could take off his face. I could not be more proud of my son, and I’m sure it showed. I also told him now that I knew how fast he could run, I was going to kick-up his training pace. Obviously, I underestimated his abilities – Sandbagger.

Afterwards, we went to I-Hop for a celebration breakfast with Laura, Tammy, Shari, and John. Then we picked out our Christmas tree and set it up for the Holidays. What a perfect day!

North Face 50M - GA

2011-11-13T14:16:00.005-05:00

I wrote this race report 3 times in my head the week following the race, and each time, I had a different emotional response. I decided to wait a couple of weeks to allow things to settle down before putting words on paper. This race turned into a humbling and emotional event for me. Just goes to show that all ultras are not the same, regardless of the distance, course, or training.

Between the crazy work schedule and getting home late Friday night, my wife and I tossed a few last minute things into the car and hit the road to Lagrange, GA where we would stay the night before the race. Four hours later, it was midnight with us checking-in to spend a few hours sleeping before the 20 min drive to the 5AM Saturday morning race start in Roosevelt State Park near Pine Mtn.

I confess, I didn’t review the race course, or older race reports, to prepare myself for the 50 mile challenge. After all, it was GA, not the northern part with challenging hill of the AT, but just 40 miles SW of Atlanta. How bad could it be, really! My goals where to PR for 50 mile distance (<9:30) for a good day, and Western States (WS) 100 qualifier (put my name in the bucket, again) for a bad day. The weather looked like it would be a near perfect sunny day for running on trials with cool 50s in the morning and 70s during the day.

Morning of the race was routine for getting ready with coffee and a bagel. The only thing I was nervous about was being sick yesterday and slightly dehydrated from spending most of the day in the bathroom (I will spare you the details – you’re welcome). Another trip to the bathroom (not good), before we left the hotel for the race, but I was feeling tons better and was up for the battle. Laura was a little concerned, but also knew I wouldn’t race if I felt that bad.

I checked-in, pinned my race number on, and a few pics while waiting for legendary Dean Karnazes to get us pumped-up for the challenge ahead. Dean asked for any first time 50 milers as 25% of the runners raised their hands. He wished them luck and said “get ready to die.”

Dean

Dean counted down the clock and I was off along with the 1^st wave group (3 wave groups total separated by a few minutes to prevent congestion on the single trail). A short dash across a field and we entered the single track rocky trail into the dark woods.

Race start - 2nd from right with blue hat

Everything felt perfect with all of us running at a steady pace over the rocky terrain and steep inclines. Up, and up, and up we went as we dodged low hanging tree limbs. After a few miles into the first section, I looked back and it was so real to see all the bouncing headlights coming up the mountain side. It was magical in the complete darkness of the woods to see a string of endless lights. After several more climbs and stream crossings, we hit the first AS (5 miles) within the first hour as planned.

I refilled my bottle, downed a couple of gels, told Laura I felt great and would see her at the half-way mark for the 2^nd crew access point.

That first 5 miles was constantly going up or down with tons of rocks and low hanging tree limbs. It was a technical trail and challenging in the dark. I saw a lot of runners tripping and falling on some nasty jagged rocks. I was careful with my foot placement for it was way too early to roll an ankle now. I was thinking this was most likely the challenging section of the course, and it will only get easier to run when the sun rises. Wishful thinking it was! The next section was just as bad with more rocks of all sizes to manage. Nonetheless, I felt really good with my skills of running technical trails compared to the problems other runners around me were having. This one runner in front of me had a good pace, but it was painful to watch him twist his ankles on every other rock. I finally said enough and found a higher gear on an incline to get away. Soon I found myself leading a group of 5. The guy behind me had Vibram Five Fingers minimalist running shoes on. I learned a lot listening to him talk to another runner about how great they work on trials, but not on roads. He wore them in a road marathon and got beat-up bad with the hard road. On soft trials they work best, but it takes some time and practice to adjust your body to the natural running form. I couldn’t imagine how he was surviving all the rocks. He says it takes more concentration and focus on the trial when it’s this technical. Good for him, but I will keep my Montrail MM any day.

Coming up on the 2^nd AS (Fox Den - 11.2 miles) and daybreak was just starting to break, but still needed the light in the woods. Another gel, PB&J wedge, and refill of bottle and I was off. After about 10 minutes, there was enough light to see the trial. No wonder we were having a rough time running, rocks here, rocks there, rocks everywhere. It was hard to get into a running rhythm. I knew this was GA but it felt like the AT100 course. What happened to the soft pine needle trials and gentle elevation changes I was imaging? I knew that if the entire course was like this that the PR would not be possible, but WS qualifier was in the bag. Just keep moving forward, don’t twist your ankle or fall on the rocks, and this will be a good day. I was starting to feel a little stale but not bad considering the past 24 hours. Next AS was Mollyhugger (16.1 miles) which I dropped my headlight off in my drop bag. Another gel, PB&J wedge, and refilled my 22oz bottle. I looked around and saw a lot of bloody knees and scraped hands. Imagine that!

The first half mile exiting the AS was a nice downhill run with fewer rocks. I hit a nice pace when nature calls to water some local plant life. This was a good sign considering my condition starting this race! The semi-smooth downhill run soon came to an end with more rockfest stuff. Oh joy! I felt a low point coming on but knew to just drive through it. After a few more hills and stream crossings, I hit Rocky Point As (23.1 miles). I checked my watch and could not believe how much time I was losing between AS. Was the trail that technical that my pace was deceptively slow? Had some respectable climbs, but not that demanding. Ok self, don’t worry about time. Already figured the PR was gone, but WS was good if I keep moving at this steady pace. Besides, based on others I’ve seen, I was in good shape (no blood or sprains).

I noticed that the AS were all on top of hills, and the run departing was on a downhill. This AS was no different except I had 1 mile of the sweetest downhill running on soft pine straw. I could not believe my luck after the previous 23 miles. I took full advantage and cranked it up. I was flying and it felt great. Wow, what if the rest of the course was like this! There were no other runners around me, all by myself, and I started to wonder if I took a wrong turn. Up to this point, the course had some of the best markings I’ve seen. While flying along, I started to look carefully and saw a couple of what looked like old faded markers. Trust your instincts and go with it. The nice downhill run soon ended at the bottom of the gorge as the trail started to wonder along a brook, with fallen trees and mud. I saw some more trail markings and felt better about being in the right place. Three more runners caught up to me and started to wonder if they had missed a turn until they saw me. After crossing the brook several times, it was time to go back up, and up, and up. We ran into a few day hikers and boy scouts along the way. We got some good cheering from them, which gave us a morale boost.

We hit this rock field with very large rocks which required a lot of zigzagging and hopping on and over hip high rocks. One runner was flying at us with a smile from the opposite direction, which turned out to be Nikki Kimball. I was impressed with how effortless she made it look with so many rocks to negotiate. She had hit the turnaround point and was on her way back for the 2^nd half (she took 1^st female). I remember the trail going in and out of the gorge a few times which made for some good elevation changes. I was starting to feel bad again and had to slow down to regain some control. The other three runners moved on ahead.

What seemed like forever, I finally made it to Tower As (28 miles) where I could see Laura again. She asked if everything was ok because I was covered in salt (more then normal), and my expected time was not even close to what I had predicted. I told her the trail was more difficult than expected, and I had a few bad patches coming up to this AS. She got me a cold wet towel to wipe off (which felt awesome), a cold coke to sip on, and a crunchy peanut-butter cliff bar to eat. I re-lubed my feet and changed socks due to hot spots on the bottom of my feet (no blisters). Also took 2 S-caps due to the salt crust on my face, and salt rings on my cloths. I had been taking 1 S-cap per hour, which would have been about right considering the temp and humidity. She heard some runner was not feeling good with a fever at a previous AS. They pulled him from the race although he wanted to continue. I said don’t tell them I was sick yesterday. Another lady was next to us asking me about how difficult the trail was. I told her it was technical with lots of rocks. She was concerned for her husband because this was his first 50 miler, and dropped a heavy weight on his right toe last week (tore it up). I told her to don’t let this course discourage him for this was a tough course under healthy conditions. A few minutes later she got word her husband dropped at the previous AS.

Then the ambulance showed up to transport another runner to the hospital. Laura says this has been going on all day. I could not believe how much more time I lost, and said I need to go if I’m going to make my WS time.

I felt good leaving with the tank topped off and fresh socks on. Time to go back through the rock field before branching off to a different part of the trail. I remember a lot of long steady climbing on this section. It started to get warm, and a few section had good exposure to the sun. This one section looked like a twister had cleared the entire hill side with fallen trees everywhere in the same direction. Several times we had to climb over the trees. I started to feel bad again and reduced to a walking pace to let everything settle down. My stomach was a little upset, I felt week, and my quads started to cramp up. What was going on with me? Just a few weeks ago I rocked a 34 miler and felt great the entire time. Now I was feeling really bad having run less miles. Ok self, settle down, pull yourself together and get focused.

I crawled into Dowdell Knob AS (mile 32.2), refilled my bottle, handful of M&M and potato chips, and kept moving forward without delay. I looked at my watch and still in disbelief at my poor performance. Not only was I going to miss my WS time, but now I was racing the cut-off clock. I just could not believe how this day was turning out. The next few miles did not get any better and felt like I was in a death spiral. I just could not shake it.

I made it into Fox Den AS (37.5 miles) where Laura was waiting for me. She kept me motivated and told me to just focus on finishing. I told her I was really craving a Ginger Ale. None around, but she would go to the store and have it ready for the next stop. She didn’t want to say anything at the time, but afterwards she said I looked really bad. Salt crust everywhere and my eyes had that sunken-in look (not normal for me).

This next stretch was no different than the previous stretch. My pace felt like it was in slow motion as runners passed me, and my energy level hit rock bottom. There was a few long steep inclines that knocked the wind out of my sails, but never giving up. I focused on that Ginger Ale waiting for me at the next AS. This was my worst stretch by far.

Finally, Mollyhugger AS (42.4 miles) and my cold ginger ale was waiting for me. I sat down and Laura said I made good time during that last section. She was worried I might not make the cut-off time, but made it with 15 minutes to spare. I had no idea I was that close to it. I filled my bottle up with the ginger ale and finished the rest. That was so good! Laura pushed me out the AS and reminded me to just keep moving and I wouldn’t have any problems meeting the time. She knows me so well, very supportive, knows what to say, and I’m lucky to have her.

I left the AS just as they were counting down the final seconds. Another ambulance was transporting a runner to the hospital (should have been me based on how bad I felt and looked). I saw them stop a group of runners because they missed the time requirement. I started a slow slog down the trail when a runner ran by. A few minutes later an AS worker ran by in a hurry like something was wrong. Further down the trail, the AS worker had stopped the runner that went by me, and informed him he was disqualified because he missed the cut off time. He was not a happy camper! Then he looked at me and questioned if I had made the cut-off time. I assured him I had by 15 minutes and was just slow going to allow this ginger ale to settle. He said I had to wait until he confirmed it with the last AS. He radioed in to confirm, and after a 10 minute hold, he said I could continue.

Now I was worried if I would be able to finish in time. I ran the numbers in my head and knew it would be close, but had to pick my pace up. Just then, the trial sweep approached as he followed me down the trial. The sweep was starting to irritate me by running on my heels. I was also in disbelief about the situation I was in – Chasing the clock.

I felt a little surge of energy from my new favorite drink, tossed a couple S-caps down, and got mad with myself. My new goal was to ditch this sweep by running hard, no matter how much it hurt. He had fresh legs, and mine where coming back from the dead with marble size blisters on my feet. But I didn’t care and started to feel good for the first time in the last 20 miles. I also had 10 minutes to get back which the AS official took from me while confirming I made the cut-off time.

Not sure what my pace was, but I could tell he was starting to breath hard as I keep increasing my distance on him. I saw in my sights two runners slogging down the trial and said the sweep would get a break by following them. I flew by them, and approached 3 more runners looking like I did awhile back. One of them jumped on my pace to get some energy from me, but was not able to hang. I was wondering how much longer this would last before I would crash and burn like before. I passed a few more runners before coming up on this one guy which exchanged positions with me a few times. I was running the down hills faster than him, and he had me on the up hills. I came up on this one rocky long downhill section and said the hell with it, no slowing up for the rocks; just go hard until something breaks. The other guy fell back until he was out of sight. I was checking my watch and thinking I made up a ton of time with my rebound in energy, but could not believe I still haven’t hit the last AS yet. I was running out of time and panic started to hit me. I was thinking this was a longer distance between the last two AS then advertised.

Finally, Buzz Roost AS (47.8 miles), which was the best of them all. A boy scout came running down the trail to greet me with two cups of cold water. He asked what I needed and I said to fill my bottle half way. He ran my bottle back to the AS to have it ready for me upon arriving. This AS was sponsored by a Boy Scout troop, and I received some of the best support from them. So very awesome they were. I didn’t stop as I grabbed my bottle and thanked them for all they do. I checked my watch again and figured I needed a 9 min per mile pace to finish on time. Only 2.6 miles to finish, and I could do this if the wheels don’t fall of. Nonetheless, nothing was going to keep me from finishing.

I was cruising along another rocky downhill stretch before the trail turned toward a power line section that went straight up forever. Lots of switchbacks, steep, and it sucked the last drop of energy I had to give. I didn’t stop, but also knew the clock was passing me with every step taken. I was digging-in hard to get up this climb, but with only fumes in the tank, I started to die the closer to the top I got. What seemed like eternity, I approached the top and felt completely wiped-out. Ok, just finish with whatever I had. Maybe I should have eaten something at the last AS, but didn’t want to lose any time.

Now I was losing tons of time because my tank was empty! Not a good decision. I pushed as hard as my body would allow me, a few more rolling hills, and the only flat stretch on the course before hearing the noise of the finish line. I hit the open field where we started and crossed with 3 minutes pass the allowed finish time.

The North Face officials placed a finisher’s medal around my neck, shook my hand, and said congrats on a great run. I was surprised to still get the medal, but considering how the day unfolded for me, I was pleased with myself for just finishing. The metal meant little, but not giving up meant everything. I was going to challenge the 10 min hold from the AS official, but decided it wasn’t worth it, and to just appreciate the journey this race gave me.

My wife had a chair on the side of the finish area which I put to good use for a few minutes. After absorbing the moment, we gathered our stuff and headed for the car. I suddenly got an overwhelming sick feeling and knew what I had to do. I found a spot away from the general crowd and started several rounds of dry heaves (nothing in my stomach). When everything settled down, we got in the car and started the 4 hour drive home. Shortly after hitting the road, I had a crazy craven for ice cream and found a Wendy’s for a large frosty. That was a first!

Reflecting back, I’m not sure why it was a bad race for me. I really struggled after the first 20 miles. It was a challenging course, but I should not have had this much trouble, along with one of the worst finish times ever for me. Maybe I had not fully recovered from being sick on Friday, and my body was reminding me of who was in control. Also, I missed my qualifying time for Western States, and will not be able to put my name in the lottery this year. This really disturbed me because WS is a race I want to run at least once. Now I need to wait that much longer! Major bummer!

On a positive note, this will give me more time to get my races dialed in, and run Mohican again, which will be my focus race for next year.

A bad day, but thankful I finished.

FATS 34 Mile Race

2011-10-07T05:09:00.002-04:00

As I mentioned in my last post, work has been crazy busy pulling 12+ hour’s night shift 5 – 6 days a week. Nevertheless, like all crazy ultra-runners, I had set a personal challenge for myself. One that I haven’t done before, but knew I could, and would make for a good training run. The annual FATS 34 mile race in my backyard, and where I do most long training runs, was last Sunday. The only problem was I had to work the night before (Saturday night). This is how my incredible 24 hours went:

Woke at 3pm Saturday after pretending to sleep during the day (worked the previous nights)!

Pulled a 12+ hour night shift at work (6pm to 6am).

Arrived at the house with 20 min to change and grab gear.

45 min drive to race start (coffee in hand).

Arrived at the race with 10 min to spare for check-in as I listened to Terri (RD and personal friend) give her brief to the runners.

Another runner approached me and introduced himself as Chris. He is a follower of my blog, and we had a short conversation about family and running ultras. We had a lot in common and seemed like a very cool guy. Wished I had more time to talk, but the race was starting and I was tired from working all night.

The first loop was The Great Wall, as we fell in single file. I could not get over the unusual cool morning temp of only 45 deg. It felt great, and my body wanted to race hard, but I held back the urge to push it, not knowing when the wheels would fall off with the lack of sleep. I knew these single trails like the back of my hand, and knew to get up in the front with limited passing opportunities. The trails where in great shape, the weather perfect, and could not ask for a better day. An older man was in front of me and had set a comfortable pace to follow. I figured I would just hold it here as long he didn’t slow down. His name was Paul and was returning to running after recovering from a triple bypass. He was a 3hr marathoner back when he was running, and got a wake-up call after taking several years off. He discovered trail running, changed his eating habits, and has a new perspective on life. He had an inspiring story and was great to run with.

We hit the next loop (Deep Step) and I had to take a pit stop in the woods. I told Paul to keep going and I would catch up later. After taking care of business, and several runners running by, I found my pace again, and made my way to the common AS on the main trail head, which we would see 3 times. I saw Terri (RD) there and stopped to chat with her for a while. We talked about Mohican last June and how difficult the course had become. The Mohican race was one of her favorites, and I believe she set a female course record back in her competitive days. Terri is an amazing and gifted runner with over 250 ultras completed. She told me I better get going, and I had spent a lot of time here (~15 min). I told her it was well worth it to talk with her, and I wasn’t racing hard today – Just a long training run (2^nd for the week). Trying to get ready for North Face 50 in two weeks!

On to the Skinny and Brown loops with a nice rolling 5 miles, and a few miles of awesome downhill running to the Savannah River. I was still feeling great (must have been the double espresso gel I took) and could not hold back anymore. I dropped the hammer and let it fly. I flew passed about 12 runners during this section and just really enjoying the moment. Some of the runners were walking the hills and it made me want to run the hills that much faster. It’s just an amazing feeling when everything comes together for a single moment, and you feel powerful, strong, and confident. The sweet spot of running!

I flew into my wife’s AS (She, the kids, and her sisters run this AS every year) and talked with them for a few minutes. She was concerned about me not sleeping, but I told her how awesome I was feeling and need to keep riding this high before it fades. She filled my bottle half with coke and half with water. I ran into Paul, and he was glad to have his trail guide back. I told him it would be a steady climb from the river back to the common trail head. I introduced him to my wife, and said we better get going.

After a few miles, I could feel the low approaching. I told Paul to continue on and I would see him later after I worked this out. I backed off my pace, had another gel and S-cap, and made forward progress. After about 2 miles, I started to feel better and picked my pace up. I Caught up to another runner who started to race against me like it was the home stretch. As I approached him, he would pick his pace up, and then slow up again on the hills. I laughed inside for a minute, and then I said enough of this. The next hill he slowed up for, I dropped the hammer and flew by him, and never slowed up. I wished him luck, said you look strong, and told him to keep grinding at it.

I hit the last AS, grabbed another caffeine gel, S-cap, PB&J square, and filled the bottle. Last loop was Great Wall in reverse. The first 3 miles was mostly downhill back to the Savannah River. I was feeling good, and challenged myself to run this loop in the same time as the first time I ran it. I passed several more runners who were just shuffling along. I still had a good strong stride going, much to my surprise, and wondering if this was when the wheels were going to totally fall off.

Have you ever had someone pass you early in a race, and you told yourself you wanted to pass them before the day was out, for no particular reason. I had two guys pass me on the first loop which I mentally told myself this. Just as I was thinking about maintaining a steady pace on this last loop, I approached the first guy who had an Ironman tattoo on his calve, and cruised past him with a smile inside. Must have been my lucky day because within the next mile I caught up to the second guy. He was putting up a fight to stay ahead of me, but noticed his pace dropping off on the hills. Sounds familiar, so I picked my pace up on the hills with a hunger for some competition! Shortly after, he pulled aside with heavy breath, and said go get them. I wished him luck and said only 3 miles to go. I put some distance between us, and was hoping I would hold on for the uphill climb. I saw two more runners ahead, but didn’t have the energy to catch them. Beside, we only had ¼ mile to go and too late for a last minute charge. I crossed the line in 6:43 (1hr quicker compared to last year), sub 7 hr was my realistic goal considering sleep deprivation, and felt fairly good considering the past 24 hours. Thank God Laura was there, and drove us home while I crashed hard.

WOW – What a 24 hours. Glad I did it, but wouldn’t want to do this too often. Funny how this started off as a training run, and how my competitive juices started to flow and ended up being a race! I could have gone sub 6 giving my condition. Sometimes we are stronger then we give ourselves credit for. We just have to let it happen. Great race, awesome volunteers, and a gifted RD! A perfect 24 hours of living! Thanks Terri for all your hard work. Looking forward to next season!

Angie's Kids

2011-09-21T03:15:00.001-04:00

This is a shout-out to Angie’s Kids and all that she does to educate our future generations. Angie is my niece (my brother Al’s youngest) who teaches kids up in NY. Last summer when visiting family in VT, we had lunch with her and her husband Joe in Montpelier. She commented that she often uses my blog to show kids in her class that anything is possible. This hit me like a ton of bricks, and made me reflect for a moment just how far I have come. I went from least likely to succeed in HS (average athlete and C student at best) to getting an Electrical Engineering degree from a prestigious college, honorable Navy career, an incredible family, highly successful work career, and something I thought I would never be doing (or heard of) which is an ultra-runner. But none would be possible without God, listening to your inner voice, and having the courage to take that first step into the unknown.

For all of you out doing the impossible, and writing about it, you never know who might be reading and using your words as an example of what is possible.

Thank you Angie for all that you do in teaching our future. For Angie’s Kids, don’t let anyone ever say you can’t do something. All you need is faith, courage, and determination to overcome any obstacle. No matter how difficult or impossible the challenge may appear.

Training: It’s been nice lately not to be breathing water. We finally got a break from all the heat & humidity, and what a difference in my run times have been. Nonetheless, confusion as for my long runs! Three week ago on a long run on the trails, I just finished 20 miles, refilled my bottles, snack, and headed back out for another 10 miles. About 3 miles into my run I felt light headed, weak, and the feeling something was wrong. Before getting too far into the trail run, with nobody else on the trails, I listened to my inner voice and turned back to the main trailhead. I knew it was hot, and upon returning to the parking area, I figured out why I might have felt a little off.

The next week was a nice break from the heat and only 85 deg for my long run on the trails. It was one of those awesome runs when everything feels great all day, even the hills where fun to run. I ran into this 5 footer halfway into my run. No worries, this is the good kind, and nudged him along to clear the trail.

Still having a difficult time getting my total weekly mileage up with all the activities going on in my world (Job, kids’ activities, honey-do-list,…), but I’m ok with it because I have my priorities right. Without that balance, everything falls apart. My daily runs have been comfortable fast (for me) with 7:30 mpm for 3-5 miles. Work has been incredible demanding, and hoping to be off for a 34 mile race the first weekend of Oct, followed by the North Face 50M two weeks later near Atlanta. Time will tell!

My Kids

Too Hot to Run - Never

2011-08-12T05:42:00.000-04:00

Me and Josh

Enjoying Life

I’ve been a little busy, but finally got a little free time to update my blog. Since the Mohican run in June, we went to the beach in FL for some R&R. No agenda, no shoes, or shirt – just rolling around in the surf, pizza, fresh seafood, homemade banana splits… You get the pic.

Our fav pizza place

After, it was a couple of weeks in VT for some time with family in the cool mountain air. My daughter and I went up early because I had the time off from work. Laura could only get a week off from work, and Josh had wrestling camp the first week. I got a few nice runs in while I was in VT, and Renee could not stand it but to come along for some fun mountain runs.

View from Kate's deck

Running up and down those beautiful green mountains was so incredible. Wished I had some in my backyard for my daily runs and hill repeats. I forgot just how beautiful it was in the small VT town I grew up in. So many wonderful memories!

Northfield, VT

We drove around town and saw the old soccer field which I played (Team Captain) most days in the fall. The field is on top of a Hill (Most refer as a mountain, but in VT it’s called a hill – Go figure!) which the team would run up and down every practice as a warm-up.

David and Sue

Downtown

We drove over the covered bridges where we would go swimming in the Dog River. Not to mention all the cook-outs (most nights) at my brother and sisters place. Quality time with my Mom, my sister’s wedding, ice cream runs in the evening, visiting my Dad’s grave site, Rocket-J’s, friends, Sarducci’s (Awesome Italian restaurant in Montpellier), zip lining at the base of Mount Washington in NH,…

Renee and Mom

Mt Washington

Training – This has to be the worst month of the year for us living in the South. The heat is absolutely unbearable. I’ve yet to have a run when it wasn’t in the high 90s or low 100s. It’s a battle to go outside for a run knowing intense suffering will occur. I keep reminding myself the suffering now will pay dividends in the fall when it cools off. My long runs are taken the biggest hit when only 3 hours into it before the heat and humidity crumbles me to a slog of a pace. Last week’s long run started off at 8AM with 85 deg and 87 % humidity under a clear sky and 3 hours later it was 98 deg (but felt 100+), no breeze, and stifling. I have been keeping my daily runs between 5-10 miles, while trying to maintain some sort of form with an 8 min per mile pace (lighter days at 9 mpm). With this, I’ve been including 1hr on the stair climber in the gym a couple times a week before going outside for my daily run. Can’t wait for it to cool down so I can get my weekly mileage up to where I need it. I have two races I’m shooting for in Oct (if my work schedule allows me), and one in Nov. Mentally, I’m still recovering from Mohican. Not a day passes which I don’t think about it. It adds fuel to getting outside in the heat and working hard (this is a good thing). Physically, I’m moving forward by trying to turn this flatlander body into a climbing goat. I’m open to suggestions!

Mohican 100M Race Report

2011-07-21T01:06:00.007-04:00

This is just a bad patch and I will snap out of this any minute. I’ve experienced this before and know I just lean into it, embrace the suck, and drive my way right through to the other side. It’s dark, lonely, and I feel isolated! I’m tired and physically exhausted with wild glaring eyes upon me! This moment has been rehearsed in my head the past 6 months, and I didn’t come all this way to toss the towel in now. Not this time.

Six months of hard dedicated work to get this monkey off my back. 2009 I ran the Mohican 100 for the first time, and dropped due to heat exhaustion, dehydration, and none stop throwing up at Fire Tower AS after 16 hours of running and ¾ of the race completed. Not this time because I knew what to expect and adjusted my training to guard against this. I scheduled my training runs when possible in the afternoon GA heat which was consistently in the 98 deg range for the last 4 weeks of training. I used the sauna 2-3 times a week, after running in the heat, to make sure I maximized the adjustment. I know my weaknesses, and hot & humid races are such a challenge to my system. I do best in cooler conditions, and aware this would not be a PB race, but I still had to get on the dance floor and face the music anyway.

The 10 hour drive north was uneventful, but the couple of days before the race were full of surprises. First it was the hot water heater leak which my son Josh and I replaced. The new water heater would not produce hot water and had to call Whirlpool to first complain about their new heater already not working and I didn’t even get a chance to use it yet. They sent someone out the next day to take a look, but this meant another night without a hot shower for the family. The next day (day before we left for the race) a repairman arrived that afternoon, and discovered the control board was not wired correctly at the factory (imagine that). He replaced it and said in a few hours we should have hot water again. A few hours later, I went for a short 5 mile run to trim the energy level down a few notches. On my way back to the house, a storm started to brew out of nowhere, but I was not too concerned because I was only a couple miles from the house. Just like that, dark clouds covered the sky, the wind kicked up, lighting and thunder, and a few drops of rain. I hit high gear and started to sprint the one mile remaining to the house. A few minutes later the wind got really strong and started to swirl overhead as debris was flying all over, and in my eyes. I was going down the last stretch down to my house and the street lights went out with the sound of cracking pine trees all around. Now it was dark, tree limbs in the road, junk in my eyes, and the loud cracking of trees falling right next to me. I stopped and looked up at the tree line to see if any trees were headed for me. It sounded that close, and my spider senses kicked up in high gear. I heard two trees fall right next to me as I finished my sprint to the house in the dark. I’m thinking this is exactly what I don’t need – Twist my ankle, or strain a ligament the day before I leave for the big race. Is someone trying to tell me something! My daughter Renee and I lit some candles around the house as the storm continued with high winds and a deluge of rain. My wife and son arrived to what appeared to be a step back to the dark ages with the power being out. Guess this means another night of no hot water! The next day we found out a small twister touched down just a few miles from us. I think it went right over me. The power was restored in the afternoon, and we got a late start for OH. The usual dramatic start for another trip!

Unlike the past couple of days, the trip was uneventful as we rolled into the small town of Loudonville with only thirty minutes to spare before race brief. The race director talked about the new course changes and emphasized that no PR would be possible due to this more challenging and demanding course. He commented on there are no flat stretched (only hills), and highly recommended walking the steep climbs, and take it easy on the down hills if possible. The RD pointed out the worse climbs would be within the first three miles of start line, Lyon’s Falls, leaving Covered Bridge AS, and the last 2.5 miles before returning to the starting line. This was a 4 loop course completely different from previous years with 95% trails.

After the brief we headed to Landoll’s Mohican Castle to check-in for the weekend. The suite was cozy with a beautiful view of the grounds. No time to play with the clock moving fast forward so we got everything unpacked and ready for the next morning. While unpacking the Avalanche, I briefly talked to another couple staying there. She was running her first 50M and he was attempting to finish his first 100M (He dropped at VT100 last year). They both acted very nervous and jittery about the race. I tried to put them at ease by telling them their ready and just enjoy what the day gives you on such a beautiful course.

The next morning went like a well-rehearsed drill with my wife and kids getting a few last minute things pulled together while I lubed up and donned my battle gear. It was obvious this was not our first rodeo. After a 10 minute drive in the pouring rain, we were at the start / finish line with 20 minutes to go before race start at 0500. I just love all the energy in the air before the start.

As we lined up with only a couple minutes to go, only a few of us got up in the front. For some reason, everyone else fell in towards the back like they were in church Sunday morning. The countdown was over, and so was the rain, as we started our long journey into the dark morning fog. It felt good to be running, the machine was working perfectly, and running up front with the top dogs gave me a different perspective, one that I liked.

We set the pace for the field, and it wasn’t long before we hit the single trail going under the canopy of trees, dodging mud holes, as we fell into a single line. Within the first 1 mile we hit our first climb of the course which went straight up a steep series of switchbacks in the dark forest. With fresh legs, we ran up the first half, but soon feel into a fast hiking pace as we realized we would be climbing for a while. As a handful of us were the first to the top, I turned around to see the long line of lights behind us slowly making their way up the incline. What an awesome sight it was, in complete darkness, and all these individual lights strung out like some movie scene. We hit cruise control in the cool wet morning air as a new day was making way with the first hint of morning light started to pierce the forest trail. How beautiful the trail was with the canopy of tall trees overhead, soft ferns brushing the legs, and rolling dirt trail under foot. I was so into the moment that I forgot this was a race, or about staying on track with my race strategy. I was to start slow and comfortable, easy on the inclines (like the RD strongly suggested), drink a lot, and keep on top of my nutrition and electrolytes. I also was going to run my own race and not get head faked with the 50 milers (faster pace) starting at the same time. I looked around and saw a lot of 50 miler color coded race numbers, and a few 100 milers. Just one hour into the race, we hit Park Rd aid station at mile 6. Not bad considering the steep climbs and muddy trail. I grabbed a gel, refilled my bottle, dropped my flashlight off, and off to the next section. Ok, time to get my head into this and take care of myself early before I get to the point of no return. Although I felt great, I throttled my pace back a little, popped an S-Cap, another gel, and empty water bottle before next AS. A few more 50 milers passed by as I kept my desire at bay to go faster. Just as well because one of them had some bad body odor. A blink of the eye and I was approaching MTB Parking AS which I would see my crew.

My wife was surprised to see me so soon, for I was 30 minutes faster than expected with only 10 miles down. I told her I felt great, my pace was comfortable, and all I needed was some ice and water. I looked over and saw a single outside bathroom…I will be back in a minute. Pull on handle, door locked, urge strikes hard, but first in line so be patient. I waited forever when finally the dude came out. Better here than in the woods. After taken care of business, I told my crew the next section would be slow, and would see them at the Dam.

The first 2 miles was mostly downhill, which was a nice change considering the first 10 miles. This too would soon come to an abrupt stop as the trail started to climb up a long semi steep forest service road for a mile. At the top, we took a hard right to a very muddy and slippery downhill slope, covered with fallen trees, as we made our way to Big Lyon’s Falls. This was slow going as I kept myself from doing anything fatal this early in the race. Last week a pacer out scouting the course fell here and broke his leg and had to be air lifted out. The Falls were beautiful, and just as I remembered, from 2 years ago. This was the first part of the course that the previous years’ course used. The run down to the Mohican River was on smooth gradually declining muddy trails, and it was a nice change after all the climbing and mudding. I remembered what Ronda told me about don’t fight the mud, just slide with it. Unfortunately, all good things come to an end way too quickly. After a short section up the river edge, it was time for Little Lyon’s Falls which consisted of a hand over hand climb up a moss covered, slick, root wall. But first a short ¼ mile section up and over fallen trees, rocks, stream, and muddy embankments. I took my first and only fall on this section, covered in mud, but nothing hurt. This was more of an obstacle course than anything else.

Nevertheless, it was very beautiful, majestic, raw, and like a place that time forgot. After the steep climb up root wall, and another short run up a smooth wide dirt trail, I emerged out of the woods and was on the Pleasant Hill Dam.

My crew was ready to support with whatever I needed. They were always one step in front, very supportive, and would not let me linger long before pushing me out. A very short decent down the Dam, and a one mile stretch along the Mohican River, which is the only flat part of the entire course, before approaching Covered Bridge AS. A little under 3.5 hours into the race and I’ve only covered 15.6 miles. I knew the last section was going to be slow, and I was still with the tail end of the front pack of runners. This is going to be a long day.

I grabbed another PB&J sandwich and refilled my bottle again, before heading back out on the last two sections on familiar trail. I knew what to expect because the trail to Hickory Ridge AS was the same from previous years, and the section after that was the same, except for an additional 2.5 miles called the Private Property section. The first mile was a good steep climb up to the top of the ridge on a set of long winding switchbacks. With a handful of food, I consumed while going up, up, and up. I was very pleased with my intake – Grabbing sandwiches at AS, gels every 30 minutes, S-Caps every 45 minutes, Perpetuem in water bottle, peanut butter filled pretzel,… I was not going to make the same mistake I made two years ago, which caused me to drop.

Once on the ridge line, there are some nice runnable sections, and some great views of the river valley below. Some of the trail section has some dangerous looking steep slopes, which could be a challenge in the middle of the night. I can’t imagine taken a bad step and falling down the side for a couple hundred feet in the dark. This section always seems to take forever to run.

I covered the 5.5 mile section in just over an hour before reaching Hickory Ridge AS (21 miles). Only stayed long enough to thank the volunteers, refill bottle, sandwich, and off I was.

The last section of the first loop started with a nice comfortable downhill stretch, with some more beautiful views of the valley below. The trail soon found the bottom of the valley near the river before briefly joining the first section of trail the race started on. Then it split, with some more climbing, before crossing the river for the 2.5 mile Private Property section from HELL. Ok, only 2.5 miles and the first loop will be completed, with only 3 more times around for the race. This is going to be a tough, great day.

If I was designing a course, and wanted to be totally sadistic and cruel, this would be the section. Another friend who ran this race described best by saying in his report, imagine a ¼ mile hill with no switchbacks (straight line up), so steep you almost need to use your hands. Now, cover it with golf ball size rocks with false summits. When you finally get to the top, it’s the same way back down. Now, repeat this 4 more times with the race starting / finish line around the corner. My calves started to cramp on me, with some twitching of the quads. Way too early in the race for this to start. I was taken plenty of electrolytes and fluid all morning. After all those nasty hill repeats, I was ready to see my crew to get me pumped up again.

I checked in at the starting line AS, and went over to where my crew had set up camp. My wife asked how I was doing, and I told her good until the last 2.5 miles. I re-lubed the feet, changed socks, got some fuel in me, and was ready to go. Laura massaged my legs and I felt like a million bucks again. 27 miles down and 6 hours into the race! This was slower than I planned, but considering the course, I just need to keep driving forward and be satisfied with completing it with all I have to give. Like the RD said: No PR will be set on this course. Back out to repeat the loop all over again, but this time I knew what to expect.

It was nice to see this section again in the daylight, and adjusted my approach to the steep switchbacks. I thought about what Evan said about hitting the hills hard. I did with the gradual hills, but not these steep climbs. The weather felt great with temps in the 80s and high humidity. Some of the runners didn’t look so good out there, and complaining about the heat. With all the heat training I did to get ready, it felt good to me and had no problems with the heat all day. I was still running strong, stomach felt good, hydrated, and positive. I hit the Park Road AS and got the ice cold sponge water on the back of my neck, which was a shock to the body. Olga’s advice of pace yourself during the race now entered my mind as I progressed over the forest floor. I saw my awesome crew again at MTB Parking AS and Laura gave me another leg message. They cramped some on some of the previous climbs. Now for the Lyon’s Falls section which was more climbing. After the first mile, I started to feel a low point coming on, and my energy level dropped. I recognized it and knew I just needed to drive through it. On the first big climb, I ran into another 100 mile runner who was struggling and puking uncontrollable on the side. He was not looking too good, and I could tell he was in a bad place. I stopped and stayed with him for a few minutes until he got it under control. I gave him some encouraging words to get him refocused. A few runners passed by, but I didn’t care at the time, and knew I would pass them later. I told the sick runner to see my crew at the Dam and they would take care of him. He thanked me for helping him, and assured me he was better and just needed to walk a little. I wished him luck and continued my march up the forest service road to the top of the Falls. My energy started to come back and I was feeling really good. Down the slippery mud slopes to the river, along the river bank, and back up the root wall. I again remembered what some of my ultra-buds told me on my previous post: Slide with the mud, pace yourself, and hit the climbs hard. I was feeling strong, and blasted by the runners that passed me earlier, going up to the 1/2 mile hill section to the Dam. My crew was there waiting for me and surprised to see me so soon. It felt like a slow section, and thought I lost more time. I thanked the kids for being there for me, and gave Laura a kiss for all she does to support me. I told them I will need my lights the next time I see them at the start / finish line.

Off I went to the one flat spot on the course before seeing Covered Bridge AS again (42.5 miles / 11 hours). I needed little time here, grabbed another PB&J sandwich for the climb up to the ridge line, and top my water bottle off.

I could feel my legs cramping again every now and then. Another, what seemed like forever, section to Hickory Ridge AS. Along the way, I passed some 50 miller runners in bad shape. One was on the side empting his stomach while his friend was helping him out. I told them they were going down the home stretch, to keep going. I ran up on another 50 miler and cruised with him for a few minutes. We talked some before he felt comfortable enough to say how crazy I was to run 100 miles. He said 50 miles was barley fathomable, but 100 was plan crazy. I told him I thought that also during my first 50 mile race when I saw the 100 miler going back out to repeat the 50 all over again. I knew it was coming, and he asked me why do it? I said running a marathon, 50k, and 50 milers I could do even on a bad day. But a 100 miler is a completely different animal. There are no guaranties I will finish on a good day, which is what makes it so attractive. He paused for a minute and said he had never heard of that before, but makes sense in a strange kind of way. I said there are many more reasons, but he would have to figure that one out for himself if he’s among the lucky few who dare to go past what is possible. I wished him luck and picked my pace up.

As I entered the Hickory Ridge AS, I saw a few hurting runners hanging out trying to get their game back on. I could feel my energy level dropping again, and didn’t want to stay here long. I was tired of gels and perpetuem, and nothing looked good at the AS. I grabbed another PB&J sandwich bite and was back on the trail heading downhill. All I could think was that last 2.5 miles and the Devil who planned it for the race. Before I knew it, I was faced with the first climb in the peak of the late afternoon heat and humidity. My legs started to cramp again, my energy went rock bottom, and I started to get pissed because of the ridicules climbs. A few other runners around me were verbalizing what I was thinking and feeling inside. Most where 50 milers on their way to call it the day, and I still had two more trips around this loop in the dark. I had to get away from all the negative vibs they were putting out, and hammered the last downhill section to the starting line (54 miles and 14:30 hours). Back to my crew so I can get refocused, energized, and fueled up for the next time out. I told Laura I will need a few more minutes this time to get myself together. She asked what I needed, and I told her a new set of legs because the cramping is more frequent. She messaged my legs again, I changed socks, a fresh pair of shoes ½ size larger, and ate some chicken noodle soup. I was a little concerned with my energy level being so low, and wanted to take a few minutes to get something in me before facing my next big climb up the steep switchbacks. After drinking a cup of soup, I grabbed 2 cups of pineapple chunks in juice, which tasted really good. It’s been awhile sense I craved food. All this settled well, and took a few sips of cranberry juice, which didn’t taste good. I stood up to get my act together, and out of nowhere my stomach had something else in mind. Laura looked at me like something is wrong, and before I could get the words out, I was running to the side of the tent and started emptying my stomach several times. I was feeling great a minute ago, and now this!

I felt good afterwards, and had to get going, but knew it would be awhile before I could eat anything. Laura was concerned with me not having enough in me and remembered gummy bears worked during a previous race in this condition. She handed me a bag and said to work on these on my way to the next AS. On my way out, I was thinking how was I going to get through this next section with nothing in me. Keep moving forward and I will bounce back. The sun was going down, and it was darker under the coverage of the forest. I keep putting a couple of gummy bears in my mouth, and was able to keep them in me. This was a good sign, and could feel a little energy as a result. I came up on another runner and her pacer, as she also started to empty her stomach along the trail. I got an eye full of a power puke, which didn’t’ disturb me too much. Her pacer gave encouraging words to get her back moving again. Just a few more minutes down the trail I ran into another runner and his pacer as he was getting ready to do the same. His pacer started to ask about his water intake and electrolytes taken. This time he waited until I passed before the show started. After a few more GB, it was time for the relentless switchback up hell hill. I would go up a few turns and stop to get myself pulled together. A few more switchbacks and stop to rest the legs! What seemed like eternity, I finally made it up as the darkness took over the woods. I could feel myself really fading bad at this point. My legs shot, low on energy, dark, and moving slow. I look up the next hill section and saw a pair of large eyes looking down at me at a distance as my light reflected back. Too dark to tell what it is, but it was watching me as I made forward progress. A few minutes later I noticed the set of eyes still following me, as I thought to myself it is either wondering what I’m going to do, or maybe I’m going to be the late night snack. I wouldn’t have much fight in me to put up much of a battle, and would be an easy meal. Whatever it was, it must have felt sorry for me, and moved on.

I started to wonder what was happening to me. Just a little while ago I was moving well, and in a good place mentally. Now I’m struggling bad, mental game off, legs worn out, and moving forward slowly. Time for that talk with myself to get me motivated again. Ok self – It’s dark and my energy level will naturally drop. Legs tired but still moving forward. I’m not dehydrated and electrolytes in check. Just another bad patch, put your head forward, and drive through it. It will get better, just keep moving and suck it up. You didn’t do all this training to let it slip through your fingers again. All the afternoon runs under the blistering sun, long training runs, weight training,… I need to get my butt moving, and get through this bad patch.

What seemed like eternity, I finally made it to Park Rd AS (60 miles / 10:40 PM). They said I was looking really good (Imagine that). I refilled my bottle with lots of ice and water. I looked around for something to eat but what few items they had didn’t look good. I asked for some sprite, but all they had was one small cup of some off brand. Better than none, and I drank it with no problem. I grabbed a handful of very stall potato chips as I made my way out of the AS. I got a couple of chips down and tossed the rest. They tasted really bad, but I was willing to try something. I went into a brief dark period in my mind and started to think about having to climb the last 2.5 miles of the loop two more times. I finally snapped out of it and started to focus on more positive thoughts. I started to move better, but my legs were just too fatigued to do much. I was really struggling bad and just felt completely exhausted. The trip to Fire Tower seemed like eternity. I finally got there and my faithful crew was there waiting for me. Laura said I made good time, and was again surprised to see me so soon. She knew it was going to be a bad section for me, and would take a while to cover. She wanted to know what I needed and I told her new legs again. I told her I was done for the day and was completely physically exhausted. My legs had nothing left to give, and could not handle another climb, let alone a fourth trip around this loop. I said I’m good with my decision because I gave this course all I had with nothing left to give. Mentally I’m good, but physically I’m spent. The course won again. I remember my 13 year old daughter Renee looking down at me and saying “Dad, I will go with you during the next section. How long is it?” This tore me up thinking she was willing to go off into the dark forest, which she knew would have been scary, just to help me get a step closer. I thanked my girl, and assured her I would if my legs had anything in them. We sat there for another 20 minutes before Josh helped me to my feet and helped get me in the truck. I officially dropped at the Covered Bridge AS (66 miles / Midnight). I knew this would be another bitter pill to swallow, but also knew it was the right decision based on my physical condition.

A lot of feedback was given from other runners to the RD on the level of difficulty the course was based on the description on the race web site, and how cruel the Private Property section was. One lady who completed Western States last year said this was a lot more difficult, and dropped early, as well as ¾ of the field. Another elite woman and accomplished Bad Water top finisher, along with another Grand Slammer, did not complete the course and dropped after completing only 2 laps. I say leave the course as is. Don’t wish it was easier, make yourself better. I will, and look forward to the challenge again.

I made a lot of improvements getting ready for this race. The time spent in the sauna, and runs during the heat of the day paid dividends. I had no blisters, and only experienced a little discomfort in my right ankle. Where I failed was expecting a course like the last time I ran it. My training would have served me well on the old course. All the new climbs were more demanding on me compared to how I trained. I will have to do a lot more hill repeats and stair climbing before taken this beast on again. It deserves respect. Although I lost another battle, it only fuels me more to come back and win the war. It was a challenge to conquer; now it’s personal!

Crash & Burn

2011-06-21T15:17:00.002-04:00

This course (Mohican 100) ate my breakfast, lunch, and dinner. I started to kick its butt at the beginning with the front runners, and then it woke up and swallowed me whole (along with a lot of other proven runners). I threw everything I had at it, but the legs flat out had nothing left to give as I approached the 70 mile mark. It always never feels good to DNF (especially the 2^nd time), but I was good with my decision based on how much this new course took out of me, and what I had left – Absolutely nothing. Mentally I was great, but physically I was totally spent. My training was solid for all the courses I’ve raced to this point, but not this one. If you are a mountain goat (Olga, Evan, and Ronda this is the course for you). Not that the elevation was high, just relentless steep climbs and declines. If I had trained on this course (or one like it), or adjusted my training for significant more stair climber, the ending would have been different.

Tough course for a flatlander, and a few others! Last year’s winner Zach Irelan, and Grand Slammer Chrissy Ferguson, also had to face the dreaded DNF, along with the majority of the field. Out of 149 runners, 58 completed the 100 mile course (50 males and 8 females). 1^st place male was 22:14, and 1^st place female was 23:36. Hat off for those that made it – Big congrats and well deserved.

Last word I heard was the RD was considering changing the last 2.5 miles of the new four loop course due to difficulties and feedback. I say leave it as is! Don’t wish it was easier, make yourself stronger.

You know me; race report will not be available until a few weeks with all the wonderful details. I got two very busy weeks at work playing catch up (if such a thing).

Thanks to all of you for all the positive vibs, support, and believing in me. You keep me going longer then I normally would have.

0 to 100 in 6 Months

2011-06-03T00:40:00.000-04:00

I looked back the past 5 months and realized I’ve went from a 20 mile week to a 100 mile week. Now my daily run is 15 miles, when it was my long run. Since my brief running break the end of last year, it feels great to be back in ultra-running shape. Unfortunately, my schedule has not giving my an opportunity to get a few 50K-50M races in this spring to test the legs, so going into my 1^st big race this year will be interesting.

On my long run last week I ran into two other runners at the trail head as we exchanged some small talk. Then the young lady asked me what I was training for. I said a race in OH called the Mohican. She was from OH and had helped with one of the aid stations last year for this race. She commented on how awesome the trails are in the Mohican area. Wow – What a small world, and the coincidence of meeting them at that particular time was awesome. I enjoyed the talk, and seeing them on the trail. It’s not often I see other trail runners in this area. Rare breed, unfortunately.

After the first 8 miles of my long run, the sky fell out and was faced with muddy wet trails the remaining of the day with crazy humidity. I told myself to suck it up, and think of this as a gift, for this is how OH will be. The last report I received on the Mohican trails was mud, mud, and more mud.

My daily and long runs last week I scheduled for the afternoons when the temps peaked out to get more acclimated to the heat and humidity. Afterwards, I would sit in the sauna for 30 minutes to squeeze every drop of water out of my body – This was hard considering I was already baked in 98 deg temps for over 2 hours. An easy 9 mpm pace felt like a 7 mpm pace with the heat. Nevertheless, I felt good considering some of the other runners out there with me would run a short distance and then stop under a shady tree to cool down.

Last week’s training:

Mon – 15M

Tues – 15M

Wed – 15M

Thurs – Off

Fri – 35M

Sat – 12M

Sun – 9M

This is my last week of hard training before I start my brief two week taper. More afternoon running in the heat, saunas, weights,… I had a brief scare when midway into my daily run the other day my right leg IT band went nuts. A pain I was all too familiar with a few years ago. After playing all the mental games in my head (pushed it too hard, too many miles so quickly, messed your race up at the last minute,…), I walked it off for a half mile and resumed running with no problems.

I saw this sign on the fort and had to stop and think about it for a minute with a heavy heart. With Memorial Day this past weekend, I bowed my head and gave thanks for those that gave the ultimate sacrifice for the freedoms we enjoy today. After all I’ve seen in other Countries, we truly live in the greatest place of all time. What we think is poverty would be considered a huge step up for most. Just to have access to a HS education would be considered a privilege most could only hope for.

To my fallen brothers in Beirut: Oct 23, 1983. A day forever branded in my heart.

Ultra Shape

2011-05-16T16:46:00.000-04:00

Not sure if the rest of you bloggers had issues with your post, but my previous one disappeared and then reappeared but the comments had been removed. Strange!!!

FATS Main Trail Head

Another solid week of training and really feeling strong! My weekend long run was incredible with no low points, and the last few miles felt as strong as the first few. I could have ran all day (I did) and just really connected with the trail. I was running the uphills like it wasn’t there with little extra effort. The downhills I just flew down in an out of control way. Everything was working together, my breathing was calm, my muscles firing but never tired, and felt like I owned the trail. If I have a day like this at Mohican, I will do well. We also had an unusual cooler day with temps only in the low 80s. I can’t push myself as hard with higher temps like the previous week, but this felt really good and never overheated.

Burned Section on Great Wall Loop

Ran across my first snake on the trails this year and it was a small rattler. Nevertheless, still deadly and difficult to see! I tried to warn a young lady who just hopped off her bike to walk this one section due to the difficulty of it. She had her headset on and I don’t think she heard me because she stepped right over the snake with no hesitation. Her lucky day!

While at the trail head restoring my bottles and grabbing a few more gels, I ran across a couple coming off the trail. I saw a bumper sticker on the back of their car that said “Ultra runner in training” and asked if they did any races. She said the FATS 50K will be her first this fall and looking at the Keys100 next year. It was great to see another trail runner, and ultra wannabe, in this area. I often thought I was the only one in a 50 mile radius. They only did one of the smaller loops, and she said getting use to the trails seems to be an acquired taste. I told her when you do, you may never go back to the road again.

Soft Trail

Training for the week:

Mon – 5M

Tues – 10M

Wed – 15M

Thurs 10M

Fri – Off

Sat – 30M

Sun – 20M

This week will be a rest week, followed by two more hard weeks, and then a 2 week taper.

Getting Ready For Mohican 100

2011-05-11T19:50:00.000-04:00

Training this past week looked like this:

Mon – Stair climbing for 45min
Tues – 15M (10M tempo and 5M hill repeats) and 30 min sauna
Wed – 10M easy, 1 hr Gym, and 30 min sauna
Thurs – 15M & 1 hr Gym
Fri – Cycle
Sat – 18M easy

Sun - 34M Long run (90+ deg)

FATS Trail

My long run was done on the local FATS course I ran last Oct, and shaved 1.5 hours off my time with hotter conditions and tired legs. I felt strong all day, never hit any low points, and I still had plenty in the tank. I know my training is going well because I feel tired all the time. When I do take a day off, I feel so pumped the next day.

The forestry dept did a controlled burn which gave some of the loops out at FATS an eerie look. This was also the year (every 13 years) of the cicada which makes a disturbing high pitch continues sound in the forest. It felt like a Hitchcock movie.

I had to make the previous week a recovery week because when I went out for my long run, I ran out of energy after just 10 miles. I had been training hard for 6 weeks without any recovery weeks and it all caught up to me. I took 2 days off and never felt stronger. I usually do the 4 week training cycle (3 hard, one easy) but felt I needed to get my mileage up while tearing down my body. Fortunately, I have no injuries, and only a few minor running aches: A little ice and Tylenol takes the edge off.

5 weeks to go before the Mohican 100. This will include 3 more hard weeks followed by a 2 week taper. My motivation to train hard is the 29,000’ of elevation change, hot and humid conditions, hand over hand climbs, river crossings, and muddy trials. This is not a PR kind of race but a survival race.
One I must do.

A Step Closer

2011-04-14T00:32:00.000-04:00

Working - When I was younger, I strived to have the perfect position while making good money. Now that I have it, work is a means to support what I really love to do - Traveling with my family and running. Don’t get me wrong, I enjoy my job and leading my crew, but I have also come to realize the importance of everything else life has to offer outside of working. I’ve seen some of my colleges get so engrossed in their work, and become it, that they lose sight of everything else to only wake-up and find themselves alone with no family. Like everything else in our lives, you must maintain balance. On so many levels, it’s like a three legged stool. Spending too much time to strengthen one leg may weakling the other which could bring you crashing down. I guard against this by establishing priorities based on what’s important to the one’s we love while being true to myself. It may mean I will give up a few positions in my next race because I could have got a few more long runs in or a little more time in the gym, but it doesn’t mean I won’t give it everything I have. I would gladly give up a top 20 finish to keep all the other very important things in my life in balance. I don’t recall what position I finished Rocky 100 last year in TX (middle of the pack), but I do remember the journey to finish, and talking to my wife and kids afterwards and absorbing the excitement from their voice for my accomplishment. This means more than finishing first and not hearing their excitement or support.

Being an ultra-runner, I often get that look like you must spend your entire free time running and no time for anything or anyone else. This could not be further from the truth for I find myself more involved with a higher energy level in my family activities then when I was taken a break from running and feeling lazy. When my coworkers wonder, I ask them how much time each day do they spend watching TV, listening to their MP3 player, and surfing on the net or Facebook? When compared to my daily running times, I actually have more free time available for my family, have a higher energy level, along with the healthy benefits of being active!

People at work often ask if I’m on a specific diet, how in the world do I run such distances, and how are my joints holding up? No diet, eat what I want, take after my Mom, must have good alignment because I have no joint issues, and exercise with no limits. I am thankful for what I have, and hope to be a point of inspiration for those around me. Just because we age does not mean we need to put the brakes to the floorboard and slowdown to a stretching halt. We may not be as fast, as strong, and out face may have a few more wrinkles, but it does not mean we have to come to a complete stop. No, I’m not that old, but I’m not 20 something either.

Speaking of family time, we just got back from the beach last weekend and absolutely loved it. The feel of sand between the toes, sun beating down, steady breeze, and nothing on the agenda! Pizza, fresh seafood, banana splits, evening walks along the beach,…I need some more of this.

Training has been on target and going well with 77 miles in the bank last week:

Mon – 12 miles with hill repeats

Tues – 12 miles and 30min sauna

Wed – 4 miles tempo (7:20 pace)

Thurs – 13 miles and 30 min sauna

Fri – 6 miles in soft sand

Sat – off

Sun - 30 miles long run (9:15 pace)

Once an athlete, always an athlete!

2011-04-04T15:40:00.000-04:00

A few thoughts from my 5 hour trail run yesterday:

Fork Area Trail System - FATS

Once an athlete, always an athlete! Even when we age, it’s in the blood and almost impossible to ignore – No matter the results. There is no denying the calling inside.

I run because of given a gift to personally challenging myself to limits most will never experience. Running is simple, natural, and personnel on many levels. A cornerstone of balance for the sometimes complicated, busy, and convenient life with integrated electronic distraction!

I don’t compare myself to the next person, and gladly support them knowing what they too are battling within. It is who we are, and what we do. We like to push our limits knowing we have more. Even when we PB, or PR; for 1 mile or 100 miles, it’s still not enough. The question still lingers, what could I really do if all things perfect. We strive for excellence, knowing we will never achieve it. The fight of the battle, what can I do better, not wanting to disappoint one self’s high expectations. Even when taken some downtime, thinking maybe the fight is gone, to only awaking to a new day with a new untested challenge that draws us in like gravity with an undeniable thirst.

Does it ever end? Is everyone like this? Maybe only a small percentage feels this way, but it’s real, for those in the grandstand to watch and wonder why. All this to say, I’d rather be on the field playing then watching from a distance, no matter how old I am, the conditions, or the outcome!

Don’t ignore who you are, or what you can do. Don’t accept limits others place on themselves, knowing you are capable of so much more. Show compassion, be humble, support like no other have seen before. But don’t make this an excuse from your ability to lead and find your own limits, for you might be cutting short your natural gift. Stop pretending, stop existing, and start living. It’s great to feel alive!

A few thoughts from within, which you never hear, but hopefully see and experience!

Spring Training

2011-03-23T01:29:00.000-04:00

Another solid week of training in the books with no aches or pains as I migrate into 60 miles week! My work hours have been crazy and demanding, and hopefully return to normal (if such a thing) as I go into the next phase of training. It’s time to take my training to another level. I need to get my weekly mileage up in the 80s by the end of April, and start speed work, hill repeats, and heat conditioning. After my long run last Sunday night, I actually felt like I was getting back into ultra-shape. I maintained a comfortable 9:20 mile while keeping my HR down in the endurance zone. I had a few miles where my pace spiked in the 8 mpm because it just felt so good, but quickly reminded myself to slow it down and train in the endurance zone to get the full benefit.

3M loop W/lights for night time running

Every year my company requires I have a full physical with blood work and EKG to ensure I have no issues due to the demands and responsibilities with my job. We have our own medical doc, nurses, and assistance on site to address this requirement. The other day I went in for my one year checkup and the assistance was wondering if I was alive. They wanted to stick a fork in me to see if I would respond. I assured them I was very much alive, and the fork was not required. HR was 46 bpm and they asked if this was normal. I said it’s a little high from the walk over and the 3 flights of stairs. Normally in the lower end of the 40s! They wanted to know how, so I told them a few miles of running every now and then does the trick. I think they’re considering running as their new hobby!

Spring is definitely in the air with a haze of green in the air (pollen), flowers blooming, grass turning green, and trees coming to life. The temps have been in the 80s by day and 50s at night. Perfect.

Training last week:

Mon – 8M

Tues – 9M

Wed – 3m and cycling

Thurs – 7M and Gym

Fri – 4M and Gym

Sat – Off

Sun – 30M long run at night

Things Are Warming Up

2011-03-14T02:17:00.001-04:00

Another successful 2 weeks of training with 45 miles and 56 miles the past two weeks. I’m pleased with this considering my demanding and busy work schedule (14 hour days). I have two more weeks of very long working hours before I get a break with a normal schedule again. I am feeling it, but determined to get my runs and weight training in, which also reduces my stress level.

Just got back from a 26 mile trail run which never felt better! I actually started my trail run feeling tired with little pep in my stride. I was thinking this was going to be a miserable long run, and my attitude followed. After about 7 miles on the legs, I started to come out of this strange funk, as I started to really hammer the hills. My legs never felt stronger on the hills, and I was thinking all the weight training and cycling was starting to pay dividends. It was in the 80s (already and only March), which is why the salt lines started to show, as I start adjusting to the heat. When I finished my 3^rd loop and went back to the trail head to refill my bottles, I had 45 minutes to squeeze one more shorter 6 mile loop in before it got dark (no flashlight). It was the loop called Deep Step, which has a fast 2 mile downhill rush, 2 miles of ups and down, and a hard 2 miles back up to the trail head. I had to hit it hard to make it back before I got trapped in the blanket of darkness in the snake infested woods. Needless to say, I was motivated, and made it back to my truck just as the last glimmer of light faded away. I did get my cage rattled a little when I startled two deer, as I saw their white tails flashing right in front of me. I’m not sure who jumped the highest (me or the deer)! At the end of the run, I realized how much I loved to run on trails, and to appreciate the beauty nature provides us in this great natural playground. Any issues I’m battling, or stress, just melt away when I feel the dirt under my feet. Life gets simple again with no phones, TV, radio, emails, or other electronic distracters that sucks up our energy. Just the harmonies sound of my feet hitting the dirt, breathing, and a light breeze moving the tall GA pines! Nothing like being healthy, in shape, and in control of your body!

There were also a lot of mountain bikers on the trail as well. A brief conversation I had with one of them after coming back from my 3^rd loop went like this:

Cyclist – When I passed you 2 miles back, it took you no time to get back to the trail head.

Me – I was feeling strong coming up the last section and in a good place.

Cyclist – Done for the day?

Me – No, I’m going to squeeze one more loop in before it gets dark.

Cyclist – OMG, how many have you run?

Me – 3 and need one more to get my mileage in.

Cyclist – Holy #@*%. I’m lucky to get 1 or 2 in on a bike before ready to call it the day, and your running! You’re a beast dude, OMG. That’s some crazy stuff! How far do you run each day? What’s the furthest you ever run? What do you eat? What???

Me – Great talking with you, but I need to go so I can get this in before it gets dark. See you around.

Stronger Each Day

2011-02-22T21:36:00.001-05:00

To go from absolutely no running for 12 weeks, to building a base, to increasing the miles is familiar territory for me. I know we all are different, and our bodies adapt differently to hard training, but mine is so predictable. At first, it’s like starting over from the beginning where a 3-5 mile run feels, and looks, like hard work at what would be considered an easy pace. When I download my data from my Polar, my heart rate (HR) is in the red zone, and I feel like I ran 3X actual distance (physically and mentally). My long runs feel like torture with my feet aching from the pounding, my legs get tight from the work, and my mind is week and restless with the wanting to find an excuse to stop short of the intended distance. Then the frustration knowing this was once a really easy run not too long ago. Nevertheless, the body and mind needed some down time to recoup and get the mojo and strength back.

Then something magical happens, like a flip of the switch, my 5 mile runs feel routine, with a faster pace and lower HR, to the point it feels comfortable. My long runs now become something I look forward to as I experiment with nutritional intake, pace, and HR. My attitude improves as I balance pushing myself while avoiding injury.

Trail Run Pics at FATS

I know when I start back running, it’s going to be tough. But I also know after a few weeks I will hit that magical switch and everything will be where I left it going into the break, only better. I hit this point last week and it felt great. The only thing I need to be careful of is an injury because this is when I’m most vulnerable.

Trail Run

As for training these past two weeks:

Mon – 5M & weight lifting

Tues – 6M tempo & weights / bike

Wed – 7M

Thurs – 4M & weights

Fri – 5M & weights / bike

Sat – Off

Sun – 24 M

Mon – 3M & bike

Tues – 7M & weights

Wed – 5M tempo & weights

Thurs – Bike

Fri – 26M on Trails (perfect day and felt incredible being on the trails again)

Sat – Hill repeats

Trail Run

And to top the week off, I was honored by taken my daughter to the Father / Daughter annual dance at social. I learned the foxtrot and a few other dances that where an absolute blast. After, it was Dairy Queen for hot fudge sundaes. Making memories for a lifetime, one day at a time!

Hibernating Season Over

2011-02-03T00:19:00.001-05:00

Front yard

Like a bear hibernating, it’s time to wake and train like an ultra-runner. I have been maintaining a good weightlifting routine, and added back some muscle and strength that was abandoned from the last two years of hard running. This also means I’m about 12 pounds heavier from my normal racing weight, but that will quickly go away when I get into some serious miles. I’ve also been doing a lot of cross training on my CycleOps trainer for my road bike. Not only does it train my legs, but it forces me to keep my balance in check. The bike freely rides on three rollers with nothing to anchor the bike except pure balance. All it takes is one second to lose focus and I’m on the ground wearing a bike. Not a pretty site, and dangerous. My professional cycling bud said he had his CycleOps in a hotel room while out of town on business, and his bike came off the rollers doing 25mph! He tore himself up and the room (TV, counter, picture, window curtains,…). I had to laugh!

Not me on the bike

I’ve started ramping my base mileage up from 35 MPW, and will be shooting for over 100 MPW by May if everything stays intact. Today I did a 20 mile long run and it felt like 40. This normally (or not so normal) would have felt like an easy middle distant run, which reminded me how far I have in order to get where I need to be. On a good note, I maintained an 8:20 mpm which surprised me when it felt like a 9:15 mpm effort during the run. Maybe a little time off, and some cycling, has improved my turnover rate. I have a long way to go, and a busy schedule this spring, but I love a good challenge to keep life at its best. I also miss that tired feeling after a long run. It just flushes your system out, use up that pent-up energy, brings on an appetite like never before, dissolves stress, and to sleep like a baby afterwards.

Josh with YakTrax on boots

As I mentioned in my previous post, I’ve been giving the opportunity to try SofSole running products and my first impression is very good: Inserts are very supportive, light, and easy to use. I’ve used them on all my runs without any issues. They are also compatible with the more expensive brand, but for a fraction of the price. The socks are well designed with comfort and performance in mind. The bottom has a light pad where it is needed, and the top is a thin screen to allow air in to keep feet dry. I have used them on all my training runs, but have not put them to the ultra-test yet. Time will tell.

Got to love the yaktrax! By coincidence, shortly after I received my shipment, I was talking with my Mom (in VT) and she mentioned she uses this thing called yaktrax when it’s icy outside, and it’s easy to use and works great (Mom tested and approved – Can’t go wrong). I then told her I just received a pair, but will have to wait until I go to VT to try them. And then it snowed in GA (and everywhere in the south) which gave me the opportunity to try them for a run. WOW, mom was right. My son also used them for sliding – He loved them. The other kids where slipping all over the place while josh would run up the snowy hill with no problem.

Back to training! I hope all is going great for my running family out in blog land.

Life Is Good

2010-12-11T00:58:00.004-05:00

Chilling at Shades Of Green

Like a lot of ultra runners without a winter race on the menu, I’ve been getting caught up on some of those projects I’ve been delaying because of time restraints. Maintaining a light base as for running miles was nice, but starting to get the itch, to push my body, has been building. This is a good thing!

I was in Birmingham, AL a few weeks ago for a leadership forum and had a chance to run a few nights with two buddies of mine on a local 5K well groomed trail. We would run a few times around and talking about everything not related to work. One of my friends was a talented cross country runner in school, but has done very little running the past 20 years with work and family. He just started to get back into it, but was hurting after a few miles on the trail and had to take a few walking breaks. He told us to continue on and would meet up at the car. My other bud was a very fast runner and built for speed. He just finished his first half Ironman in a respectable 5 hours, and his high level of fitness was apparent as he gracefully cruised along the trail with moderate effort. I could tell my running fitness level has lowered because of my effort to maintain what should have been a comfortable pace.

Wedding Train

It has been very busy, but a good kind-of busy, with the kids activities and family functions. My wife’s niece got married a couple weekends ago which made for a fun weekend. It took place at a large family farm house surrounded by a peach orchard in Aiken, SC. My son Josh joined the drama club at school and had his first stage performance which he was a natural. His wrestling season also started which made for a very tired boy when he got home. He is so much more talented then I ever was at his age and manages to balance wrestling, French, band, drama, and with honors. My daughter is as talented, if not more, and a gifted dancer (clogger). She has a very competitive spirit, although she will tell you different, and also an honors student. You can’t tell I’m very proud of my kids!

My Kids (Renee & Josh)

We just got back from Walt Disney World last weekend and had the best time hopping all the parks and indulging in our favorite rides. We even had some fun as we walked around the parks all dressed up for the occasion. Renee got a lot of stares and questions with her Anima hair. Josh had an attractive girl with a Miss ??? banner approach him wanting her picture taking with him (He was all smiles). While in the Japan gift shop, some guy approached from behind saying “is that you flying tomato?” When he saw Josh’s face, he soon realized he wasn’t, and quickly retreated. I still can’t get Renee on Tower of Terror ride. Maybe next time!

Laura and Thomas

My Girls

Josh Dreaming!

Josh as Mad Hatter

Shades Of Green

No luck with the WS100 lottery for 2011. Maybe the following year! Looks like it will be the Mohican100 in June, a few local races with Terri Hayes, and maybe the Pinhoti100 for a late fall race. Time will tell!

I was approached by Sof Sole to test some of their products and provide feedback. I just received a package the other day with performance socks, running shoe insoles, and cleats. I’m looking forward to getting some miles on the insoles and socks, and will post later on how well they performed. I will take the cleats up to VT with me this winter and give them a good test up some of the local snow covered green mountains. Thanks Clara.

Disney

I hope all my friends out there in blog land are having a wonderful Christmas season, and not overstressing with all the activities to keep us saturated. Keep it simple, it’s ok to say no, it always feels better to give, and don’t forget the reason for the season.

Disney

Back to Basics

2010-10-28T12:06:00.000-04:00

Based on the cooler temps and all the leaves on the ground, I would say fall season is finally here. My running has been simple and basic with no races on the horizon. Usually I’m thinking about my upcoming races, the terrain, challenges, and modify me training to best prepare me. During my runs, I’m thinking about pushing a little harder on the hill repeats and tempo runs, going a little longer on the long runs to get me mentally ready and boost my confidence, and adjusting my fuel intake to find what works best for changing conditions. I must admit it has been relaxing not worrying about any of this and just running for the love of running. No watch, no HR monitor, and no worries of time or distance: Just simply running and getting back to basics.

The other night I had the best surprise, my just turned teenage daughter (Renee) says “Dad, let go for a run.” Trying not to act too excited, I said see you in 5. It was dark out but the streetlights gave off plenty of light for our 2 mile trip to the end of the street and back. I let her set the pace, and must say a strong pace she set. Her running form was simple, natural, and strong. When I was a kid, the thought of my dad taking me running was so remote. Something I will not miss out on when given the chance with my kids. Afterward, she thanked me for the run and looked forward to the next. How can life get any better then this!

And it did! After our run, my son (Josh) said “Dad, lets hit the weights – wrestling is around the corner.” To the weight room I said as we slid the weights on the Olympic bar and start our routine. I was sore the next day, and it reminded me how much I’ve neglected my upper body. So, for the remainder of this year, I’m going to concentrate on maintaining my running base with simple runs, and getting my core and upper body back into shape. This will serve me well as I evaluate which races to run for 2011.

Hope you all are enjoying the cooler temps and lower humidity as much as I am.

FATS 50K+ Trail Run

2010-10-10T21:46:00.000-04:00

I was a little apprehensive in participating in the FATS 50K trail race. I’ve been building my base back but my long training runs have been lacking. Then I reminded myself “this is only a 50K in my backyard – A must, regardless.” This is my home course which I know like the back of my hand. The night before I lied in bed thinking I should not be racing yet, and stood a good chance of not completing the distance based on my training. My wife and kids are running one of the aid stations and maybe I should just step aside and support the race instead of running. No, no, no, I already made the commitment and need to just suck it up and deal with what the day gives me. Nevertheless, a voice inside me said don’t do it. I’ve stood on the starting line of 100 mile races with the highest of confidence, and now I’m full of mixed feelings over a little 50K (31 miles)!

Race check-in was smooth with lots of runners (87) from all over the Southeast. It was great seeing my friend Terri Hayes (RD) again as we had little time for talk with all that she had on her plate as Race Director. I chatted with a few of the runners as we shared stories of past races. Running conditions were perfect with a clear blue sky, cool temps, and the trail was in excellent order. Terri gave her trail brief and off we were. I told myself to just take it easy and don’t race if I wanted a chance to complete this thing. This was the first time I used my Polar HR monitor in a race just to remind myself how much I was working myself. The first 8 miles was on Great Wall (GW) loop which is shaped like a flat bottom bowl. The first 2 miles of GW is a fast downhill section which forced me to ignore my thoughts of taking it easy (so much for my original plan of taking it easy). I was towards the front of the pack as a small group of 3 cruised at a good clip. I checked my HR, from time to time, and I was going too hard and fast for my fitness level. The two other guys knew each other (from NC) as they exchanged a few jokes at the other. Then they started to ask me questions about the course so they could strategies their plan. I had no problem sharing because I knew I could not hang long. We powered up the other side of the bowl shaped loop at a good clip and into AS #1 to top the tank off. I took a little longer in the aid station and the two NC guys took off. Next was the Deep Step loop which is only about 6 miles long but more challenging elevation change. At this point I was feeling really good, and was wondering if my body remembered how to run long, and all I had to do was enjoy the ride. It felt great to be running on the trails with woods on both sides and soft pine needled under my feet. This is a mountain bike trail with plenty of roller coaster type terrain which made it interesting. I was half way through the loop when two ladies and a guy went flying past my like it was a 10K, as they chatted about how beautiful the course was and fun to run. I was thinking wait until later and see if you are still singing the same theme song. I caught up to the two NC guys and stayed a short distance behind as we completed the loop and into another AS. I topped off my bottle, another gel, handful of pretzels, and ready to continue this perfect day. I looked over to the side and stretched out on the ground was one of the ladies, and the other two, that went flying by me. Next loops were Brown Wave and Skinny, which are combined in a figure eight pattern, and the flatter of the other loops. As I cruised down the trail I was thinking I’m almost halfway done with the race and surprised how good I felt considering my lack of endurance training. My stomach was a little upset because of what I tried for breakfast, but I wanted to experiment with some different stuff to see how my body would handle it. I would never do this for a longer race, but this was just the right distance to try something new. This might just turn out to be a really good day, and so glad I made it to the starting line. I’m not running as fast as usual, had a few close calls in rolling my ankles (week from not running trails as of late), but everything is going better then expected.

Funny how quickly things can change from good to bad. After a few more miles behind me, my stomach really started to become more of an issue, and I had to slow my pace down to let it calm some. Then I could feel my quads getting a little tight as if the early stage of cramping. I told myself to keep a level head, use my experience, and work out my issues. I finally made it to my families AS, and my wife was a little worried because of how long it took me. She said this was shorter then a long training for me and was surprised to see me so late. I told her what I was battling, and was degrading fast. She said just hangout for awhile and let your body regroup before going back out. I had a couple of Tums, sipped some water, and took another S-cap. Gels and food was not an option! Time to get back out on the trail and get some miles behind me! Now I was only coming up on the 20 mile mark and moving at a snails pace trying to keep my legs from cramping up, and loosing everything in my stomach. Maybe I should have listened to that voice inside of me that said don’t race yet! A lot of self doubt started to creep inside as I examined my situation and started to wonder if now I could finish this race. This started to feel like mile 80 of 100 – What’s going on here! Time for that talk with myself, remind myself I’ve been in a lot more pain and in worse condition, and still faced further distance then this entire race. Just keep moving forward, suck it up, and things will turn. It was a slow section but I finally made it to the last AS before going out on the final loop (Great Wall in reverse direction).

I filled my bottle up with sprite, grabbed a handful of gummy bears, and thanked the volunteers for their help. The cup of coke really helped to settle my stomach, and the gummy bears were an easy way to get some quick energy into my system. I picked my pace up and started to feel somewhat good again. I look at my HR and was in a good range, distance was 26 miles, and this loop was 8 miles long. Looks like we get some bonus miles! I ran the downhill’s as hard as I could until my legs started to cramp up, and then I had to back off until the muscles relaxed enough so I could run again. This was a repeated theme, but it was working. I could hear two runners behind me but I could not see them. I knew any minute they would be passing me. I tried to push it a little harder to delay when they would pass me, and it must have worked because I kept hearing their voices but nobody in site. I passed another runner, offered encouraging words that we are close, and never slowed down as my muscles quavered to the point of locking up. Ok, I’m at the power line crossing, about one mile to go and it was all uphill from here. I could see the two runners behind me now that have been haunting me for most of this loop. I told myself, no way am I going to let them pass me now, but how could I go any faster when I was about to cramp up again which would force me to stop. Just go for it until I could not stand it anymore. I kicked up my pace to a near all out sprint as my right calve locked up and my quads twitched to the edge of pain. I grit me teeth and saw the 0.3 mile to go marker and knew the only way they would pass me is if everything just locked up and stopped me in my tracks. The finish line was just around the corner and I could have walked it in from this point but was afraid of slowing up and getting that muscle spasm. I saw my wife and kids waiting for me at the finish as the clapping and cheering acknowledged me for completing this race. Shortly after, the two runners behind me came in, and I smiled inside from this victorious moment, because I worked so hard not to let them pass me. I told Laura I had to keep walking around to keep my muscles from seizing up.

I arrived at this race undertrained physically and mentally, made the classical mistake of going out too fast, experienced every high and low a race could offer, and battled back to feel victorious in the middle of the pack. What an incredible day – Now this is what I call living. A little less trained and I may not have finished, a little more trained and it would have felt like just another race. Not a fast time, not a top ten, no PRs, but I really felt great afterwards knowing I pushed my limits in a race that made for a memory of struggle and accomplishment. A small victory over that little voice that said don’t do it!

Thanks Terri Hayes for a great race, and all the hard work you dedicated to give ultra runners 5 incredible races in the Southeast. You are truly amazing for all you do.

34 miles, 5,000 feet of elevation change, 87 runners started, and 74 finished.

Elevation Profile

Humble Reminder

2010-09-23T00:19:00.015-04:00

It’s starting to look and smell like fall, but it doesn’t feel like fall. I can hear the sound of leaves starting to crunch under my feet, and the softness of the trail from all the pine straw, but the temps have been still lingering in the middle 90s. I can hardly wait for cooler conditions so my pace will increase by up to a minute per mile. I’ve been slowly getting my base back with 40-50 mpw. I started doing some speed work and have discovered I haven’t lost too much time. My last set went like this: 5X400 at 1:25 per repeat, and 3X800 at 3:07 per repeat. I lost the most time on my 800 repeats compared to before. My tempo runs are hurting and hopefully the cooler temps and increasing miles will improve my pace in this area. I’ve also been finding it challenging to stay motivated during my long run. I think a lot of this has to do with my chaotic schedule and no race commitments except for the FATS 50K in a couple weeks. Nevertheless, no pressure or injuries, slow buildup, and be thankful for what the day gives me. And thoughts of RR100 have been creeping into my head! Can I go sub 24???

Last week I did get a chance to run with my son’s cross country team and it was awesome. If any of you get the opportunity to run with a school CC team, don’t pass it up. The coach introduced me as an Ultra runner which instantly sparked interest among the team. One girl asked me how many times around Blanchard Park (3 mile hilly loop) I would run? I replied anywhere from 10 to 13 times around for a long training run. Her jaw hit the ground in disbelief. I was asked how far have I ran, how long did it take, how many mile per week do I train, what do I eat, do I use salt tabs…??? After 20+ minutes of questions, the coach had to cut them off so they could get their run in. It was nice to run with these young runners and motivate them during the course. I talked about how to attack the course and how to mentally prepare before hitting the starting line. The coach gave me an unlimited invitation to help anytime I was available. To be honest, I got more out of it then the students, and it felt good to be sharing, as I saw a bright future in all their eyes. Who knows, one or two may complete a marathon or become an ultra runner some day. The future looks bright!

The last part of this post is about being humbled. The company I work for is breaking ground on a new type of electrical generator which will be the first in the USA, and 2^nd among the world. The Chinese are building the first one and we have established a limited network to share info. I have 5 very intelligent Chinese men assigned to my shift which I will be working with over the next couple of months to understand our culture differences. They have been hand picked, advanced degrees, speak basic English, very nice, polite, and most respectful. The young man I talked with has a wife and a 4 year old son. They are not allowed to have anymore children unless approved. He was in complete awe that we can travel to the next town without permission, no limits on the number of children in a family, that I welcome feedback from my employees for improving assigned tasks (they would never question or give feedback - only obey orders), and that I don’t go by a formal title when being called. It took him awhile to call me by my first name! They are also not use to seeing woman in authoritative positions, which will be an awakening for them. There about 40 years behind us with respect to woman in the work force. This should be an interesting encounter, and I’m sure I will learn as much about their culture as they become fascinated with ours.

Finally, a bit of motivation from a YouTube video - Very awesome (Thanks Sherpa John).
Motivation Link

Feeling The Heat

2010-08-11T02:25:00.001-04:00

“don’t worry about whether you’re better than somebody else, but never cease trying to be the best you can be. You have control over that; the others you don’t.” Words from John Wooden’s book “Wooden On Leadership”. I read this book about 10 years ago, and his recent passing reminded me of all the great things he achieved and shared with us. This book is a staple which should be revisited from time to time. A small sample of some of his inspiring quotes: “Failure to prepare is preparing to fail. Don’t mistaking activity for achievement” and “Success is not a destination, it is a journey”.

It felt really good to be back running again, and I need to be patient as I build my endurance and speed again. My mind wants to go, but the body is saying give me time to catch up and adjust. I feel surges of fitness creeping back into my running form as I add to my base. Last week was 33 easy miles in the heat, and I felt most of them. I did 10 miles during a day time high of 98 deg (105 heat index) which reminded me of my condition. August is the hottest month in the South, and it felt it last week. My heart rate is about 15 bpm higher for a given pace, which is another reminder of my fitness level and weather condition. Looking back on last year summer break, and my log entries on reestablishing my base miles, it took about 5 weeks before I started to feel good with my running and pushing the pace. Nevertheless, a break was needed for my body, but now with some patience, I have a strong building block to work from.

Next week will be my son’s birthday which he will get his drivers learning permit! This makes me nervous on several levels. We did give him the option of any restaurant in town for his 15th birthday, and he picked Dad’s cooking. I will make him one of his favorite dishes which is homemade cannelloni and cream sherry sauce with a vanilla bean brulee and caramelized pineapple afterwards.

A few Pics from our VT trip:

My Kids and Me

Zip-Line

Looking down on Sugarbush

VT Capital

Recovery over: The hunger is back

2010-08-01T00:51:00.002-04:00

7 weeks and 7 pounds later I’m back into training mode. I started to re-establish my base mileage and it hasn’t been easy, especially in such hot and humid conditions. After only a few miles, my legs and heart reminded me of all the fun lazy vacations and R&R I have been indulging in over the summer with my family. It’s frustrating, yet funny, knowing I usually would be just warming-up after 5 miles and ready to drop the hammer, and now my body is going into shock! Nevertheless, I have the confidence and experience knowing I will get it back in a short period of time. Like so many ultra runners do, I take a month or two off each year to allow my body and mind to heal, rest, and rejuvenate to avoid burnout.

Most take this time off during the cold months towards the end of the year where I tend to enjoy this during the hotter months when it’s 100+ deg outside in the South. The rest period has been nice but I don’t sleep as well at night, I eat too much, and feel lazy and unhealthy. The hunger to run is back, and the thought of pounding the trails is getting overwhelming. The objective for down-time has been accomplished, and it’s time to start breaking my body down again is here – Thank God.

What a crazy year so far with the many unforeseen racing results of my fellow ultra runners. I’m talking about some incredible tough runners which have overcame even the most difficult and unimaginable conditions, and reach deep inside to finish the race strong with a top 10 or even winning. This year I have seen more DNF posts, and more then one from some, and to face the most realistic and painful part of doing one of the most extraordinary endurance sports known. This way of life demands years of hard training for one to even consider competing in these events, not to mention the hours of sacrifice for months leading up to toeing the line. So much effort, heart, and planning with a very good possibility that you may not see the finish line! We visualize our thoughts and emotions for victory but never defeat. And when the day comes which reminds us that we are human, our lives are turned upside down with deep self disappointment knowing it came down to a decision during a moment of weakness and pain. Nevertheless, I feel this is what makes us stronger when you have thrown yourself into the dirt, mud, and rocks only to crawl back on your feet to return another day. This is a lot like life when pushing through the bad challenging times which you just don’t always win, but live to survive. This is what I call building experience or living life for all it has to offer. I would rather take a chance and deal with the DNF then to not ever race and not know what it feels like to push myself to my limits. Besides, how do you know what your limits are if you don’t push yourself, every now and then, to total exhaustion.

As for my agenda, I have a 50K and a 50 miler in October if my training goes well. I’m looking at a couple of marathons before the year is up so I can work on those fast-twitch muscles. This will give me a good base going into next year’s agenda, and will hopefully include Western States 100, which I qualified for, again. I will find out in December if I’m one of the few selected for this epic race.

Mixing It Up

2010-06-04T02:40:00.001-04:00

Yes, I’m still alive! Breathing, eating, drinking, sleeping, working, and time with family!
I could not believe it had been two months since my last post, and a lot has been going on in my world. This will be a long post so let me cut to the chase with my running stuff, and then expand to other life long memories which shape my life.
The month of April I really started to crank up the mileage with 10 mile daily runs and a few 15s to mix things up. The hill repeats once per week felt strong, and incorporated a few trips (10X) up our turbine building stairs at 175 feet a clip, in what feels like 95+ deg environment, towards the end of my shift at work. The problem I was having was getting my long runs in which we all know is the bread and butter of racing. I just had too much on my plate, too many commitments and priorities which I placed ahead of running. As May rolled around, getting my daily runs in was not a problem, but long runs where another issue. Although I did manage a few 80 – 90 mile weeks, but my long runs where not of the quality or distance (only 30M) I needed, and felt really tired after. Not sure if it was because of adjusting to the heat, or because I lacked consistent long runs prior to this. With that being said, my goal was to run the OH Mohican 100 in June, which will have to wait until next year if I don’t get selected for WS100. Although I really wanted to run this race, my instincts told me I wasn’t ready. It’s hard enough to run 100 when well trained, and I know this would have been more difficult and painful then usual, toeing the line feeling under trained and knowing it. So OH will have to wait until I’m trained the way I need to be for this demanding race.
As for training the past two weeks, I’ve cut back on the running to give my body some recovery, but have been pushing it in other areas. I got my road bike tuned and started to crank out some mileage on it. I’ve been doing 30 mile rides 3X a week, and a 50 miler on weekends. It’s amazing how much ground I can cover in a short period of time. I didn’t push it too hard, but the legs never felt tired maintaining a 20 mph pace solo on a 20 year old antique (Bridgestone RB2), and hardly any sweat compared to running. Biking is definitely easier on the body then running, but still demanding in its own right. On the other hand (or should I say butt), I did feel the saddle on my butt! I guess it’s like our feet, just need to get it in tough shape.

Anyway, doing some cross training to mix things up and stress the body in a different way, yet maintaining the fitness level.
Not sure where I’m going with this, or what race is on the horizon, but thinking about doing a 70.3 Ironman this fall in my backyard (Augusta, GA) depending on if I can swim (usually sink like a rock – Which I could crawl along the bottom), or the Arkansas Traveller 100 in October. I thought about doing both, but an half ironman the weekend before a 100 mile race would be crazy with very little recovery time. Not to mention training for both – I would have to take the summer off (that would be nice). Maybe even work towards sharpening my speedwork and go for a Boston qualifier (On my bucket list)! Not sure what direction to take, if any at all! I need to let this marinate before making a commitment, but need to make one soon!
As for life – The spring refueling outage at work went well, but very demanding of my time. Spring break in Pensacola, FL was awesome (Pre-oil spill - Very sad) with the white pristine sand and clear blue water. We got a wake-up call most mornings with the Navy Blue Angels practicing directly overhead (what a site). I found a very flat, well groomed, 7 mile running path, which was perfect for burning off some extra energy while everyone else rested from the day at the beach.

The local restaurants were incredible, not to mention the Navel Air Museum which we planned to only spend a few hours there and ended up spending the entire day (WOW).

Josh had his annual spring formal dance which he had more fun this year knowing what to expect. My boy has rhythm, which is surprising with him being a muscular wrestler. Renee started her summer volleyball training and is so excited to now be hitting her serves over the net. Last fall she struggled with this (only 12 years old) and it bothered her (Very competitive – Not sure where she got this from!!!).

My wife’s uncle passed away in May and we had to make an unexpected trip to Charleston, SC for the service, which went very well. We can all learn from one another, and the one thing he taught all of us through his own example, was to live each day like it was your last. He would have large house parties, with a live band, and invite the neighborhood to enjoy the music and awesome grilled food. He would make a stranger feel right at home regardless of his status in life. He lived out loud in a very positive way and it showed. This world needs more like him – One of a kind and always a friend regardless of time. He will be missed.
A few pics from my run at Blanchard Park and downtown Augusta:

Faith

2010-04-05T08:26:00.001-04:00

Sometimes you just have to have faith and believe in your training to bring you through the tough times. A lesson my body proved to me again! My tempo run this week was fast and powerful, recovery run felt slow and comfortable, and long run unbelievable.

My 10 mile tempo run felt great with a 7:35 mpm pace in hot conditions. I didn’t plan on running this fast, but the moment was right, and the body was ready to be pushed again. My recovery runs have felt easy, but too fast at 8:15 mpm pace. I'm not sure what’s going on here, but I need to dial it back to get the benefit from this type of run. My long run I made a deal with myself that I needed at least 20 miles if I was going to pursue my next race – I did 30. My mind was holding me back, but my body remembered exactly what to do and took over. Everything was in sync, my pace felt comfortable, body strong, and felt great after the 30 mile mark. I could have done more but didn’t want to push it too much with so many light weeks prior to this. My total for the week was 60 miles which is twice what I ran the past few weeks.

Last night I went out for a 5 miler in the dark and it was incredible - No HRM, music, or watch. I just got lost in the moment of hearing myself breath as my muscles responded to the demand. It is such an awesome feeling when you’re in shape, and the feeling of working your body is as natural as breathing.

This next week I will get a chance for some runs along the beach in soft sand and ocean breeze. Can’t wait for some sun on these white legs! Bring on spring break.

Post Race Blues

2010-03-26T01:04:00.000-04:00

Is it just me or does everyone else get the blues after a 100 miler? Even with a race on the horizon, and knowing I need to get it in gear or not toe the line, my motivation and desire to pound some miles has been lacking. I know recovery is apart of it, and not physically feeling strong during a 10 miler, but the mental side is found wanting for excuses not to push it. It also does not help with a very demanding work schedule (70 hour work week including travel) during Feb and March with a refueling outage in progress (another excuse). I also noticed I don’t sleep as well, my mood is not upbeat, and I’m eating all the wrong stuff like there is no tomorrow. Like a low point in a race, I know it’s just a matter of time before this too is behind me. I was almost to the point of caving in to taking it easy, rest, and putting off my summer race for another time. This would have been so easy to do! But I told myself easy was not the way I lived! With nobody else around willing to do it, I reached back, grabbed my foot, and kicked myself in the ass.

This week I went from running only a couple of time during the week to everyday, and it never felt better. I can tell I’m physically stronger, and recovered, because my heart rate for an 8 min mile for 10 miles is back to normal. I even think my pace has for some reason improved when I did a 7 miler at a 7:20 pace when it felt like an 8 mpm. I still have a nagging ache in my right hip flexor, and just need to work it out hopefully with some ice and stretching. I need to ramp my weekly mileage and long run up quickly to be ready for June. I will be doing this knowing I’m at risk for an injury, but it’s better then doing nothing. Hopefully I didn’t lose too much of my running base from RR, and get through this short buildup with only minor aches. Before I make a final decision to enter the Mohican Trail 100 in OH, I will train hard and see where I’m at by the end of April. This will be a more demanding race then RR considering the elevation, heat, and humidity which has not been favorable for me in the past. I have a lot of work to get where I want to be come June – I love a good challenge, and a challenge this will be.

I also have the annual Buncombe 34M trail race in SC come May as one of five races with Terri Hayes’ race series. I like to use this as a training run (no taper), and run some beautiful trails in the Sumter National Forest with other runners from the SE. Terri always puts on a first class race in an old school format, and it gives my family a chance to participate by managing some of the aid stations. Time will tell!

Slow Recovery

2010-03-08T16:27:00.000-05:00

It has been a slow start, and still not completely recovered, but I’ve been starting to ramp up the weekly mileage again. After the RR100, I’ve only been able to run 3 to 5 mile short easy runs (8mpm). The swelling in the ankles subsided, and there appears to be no major damage, although it was tender the first few weeks following the race. My right hip flexor has been causing me some problems, but now it is only an annoyance with a dull aching feeling, which gets better with each run. I still feel like I'm only running at 80%.

Not to rub it in, but it has been really nice down here in the south. Today’s 14 miler felt great with a clear blue sky and 75 degrees. It felt good to take the shirt off and soak some rays in. Bring on the spring season!

I’m looking forward to getting my base miles back, get some long runs in, and start making plans for my next race, which may be just around the corner. Nothing like jumping back into it Ultra style!

2010 RR 100 Race Report

2010-02-24T13:59:00.001-05:00

Rocky Raccoon 100

Huntsville, TX

Feb. 2010

A chilly, rainy, mid-morning flight out of Augusta, GA set the tone for the day. With more than adequate time planned for the connecting flight out of Atlanta to Houston, the inclement weather delayed our departure. The plane was also late arriving from Atlanta because of the same weather system. The pilot assured us not to worry about connector flights because everything was delayed in the South. Nonetheless, it gave me a chance to spend some time with this gentleman who owned a local medical supplies business as we talked about friends we had in common from my work. He goes out to Colorado and Wyoming with them periodically for some big game hunting. He was most entertaining as he shared some of his traveling experiences from his adventures out west, which made the time pass by, and kept my mind off what laid ahead.

By the time we got to Atlanta, my connector would have left 45 minutes ago, but no worries because everything was delayed according to the pilot. When I scanned the flight departure screen, my connecting flight was not displayed so I found a rep from Delta for assistance. “Yes sir, your flight did depart on time but I can get you on the next flight to Houston, which departs in 5 minutes.” Sweet, I was thinking, until we started to taxi down the runway and I started to think there was no way my luggage could have made it with me. Too late now! Most of my running gear and supplies were in the bag I checked-on, and I could only imagine not having this for my race. “Don’t think about it”, I told myself because there is nothing I could do about it now.

With two hours of flight time, I had a chance to reflect on all the hard work I put into this race to ensure I didn’t have a repeat of last year. I changed my training plan to include more miles with the long run, longer tempo runs, and weekly mileage peeking at 100 miles. I thought about why I dropped 80 miles into this race last year (see 09 race report), and what I was going to do different this year to guard against it – Re-lube my feet after each 20 mile loop and change into trail shoes at the 40 mile mark. I didn’t get in as much hill training as I normally would, but with only about 10,000 feet of total elevation change, this is a fairly flat trail course with a few rolling hills to keep it interesting. My only concern was I tapered more than usual because of my work schedule, and felt a little flat with fewer miles ran the past three weeks. I ran the course through my head, thought about the roots which would be a challenge later in the race when it was dark and the legs tired. Imagined running strong on the flats and downhill sections, and conserving on the uphill sections! Another challenge I would be faced with is running 100 miles without my crew or a pacer - A solo run, and relying on the aid stations and myself, to get through this. I arranged for a drop bag at Dam Road aid station and one at the start / finish line. I went over in my head the critical items I would need each 20 mile loop, and rehearsed each stop to the point it would come naturally because thinking clearly would be difficult the last two loops.

Before I knew it the pilot announced we were arriving in Houston TX and would be landing shortly. Now, let’s see how lucky I was with my luggage! And lucky I was as my baggage rolled around the luggage carrier. Now I have a rental car, luggage, and a one hour drive north to Huntsville. Woooooo, not so fast, the traffic out of Houston was a nightmare and I was going nowhere soon. Two hours later, I found myself trickling into Huntsville and I only have minutes before race check-in ends and pasta dinner turns into a pumpkin. The storm shelter facility where the pre-race check-in and trail brief was looking really empty, but I made it in time to hand-off my drop bags, get my race package, and grab a large plate of pasta, salad, and garlic bread (no waiting line – imagine that). I missed the race brief, but no worries, I know the course, the challenge, and what to expect. The only thing I’m missing is trail conditions which I suspect is very wet with all the rain and snow TX has received this winter. I asked one of the volunteers about what to expect tomorrow and she said with it being a sandy soil, the water drains very well, and there was only a few muddy spots to navigate. Okay, now I can relax, enjoy the moment, soak in the ambiance of nerves energy from those few runners around me. I can hear this one lady behind me entertain about 7 others at her table as I marvel at her talent to talk non stop while breathing, eating, and drinking at the same time. Another runner across the table from me hits record time for inhaling a plate full of pasta and salad. Maybe there is something wrong with me in my relaxed state, and I should be more nervous and full of uncontrollable energy! I feel at peace with myself, calm, and just enjoying the moment for I know how soon it will pass and will be left with only a memory.

On my way to check into the hotel, I swing by Starbucks and grab some coffee for the morning (hotel coffee is always bad) and a slice of fresh banana bread covered with walnuts to go with my Boost to top my calorie tank off before the race. At 10pm I’m settled in bed as I check the weather one more time and go over my routine for the morning.

A blink of the eye and the alarm is sounding which indicates I must have slept really well. It was a cool 41 degrees which indicates to me shorts, light gloves, and two layers upstairs. My concern now was getting a parking spot close enough to the start / finish line so I could leave my bulky gear in the car. With over 600 runners signed up for the 100 and 50 mile races (record year), parking would be limited. Fortunately, I got a spot within 500 yards, and would only have a short walk if needing additional gear.

Race morning check in was smooth, and I milled about with small talk with other runners waiting for the big show to get started. I tossed on an extra sweat coat because of the morning chill, with plans to drop it off in my drop bag at Dam Road along with my flashlight and gloves. I knew the start would be slow the first few miles with it becoming a bottle neck of runners and no place to go. Eventually, everything would thin out which would allow me to set my own pace and not be dictated by the pack. Before I knew it, I could hear the countdown and we were off at a walking pace waiting for the head of the train to get going with about 100 runners in front of me.

Loop 1 (20 miles)

It was a memory as we steadily moved down the trail. I thought about last year when the race started not knowing what lay ahead. Now I was going into this race with every little hill and turn memorized. I thought about the changes I made with my training plan and if I would see a difference. My focus was not to get too involved with all the chatter around me, and to hit my marks with refueling, calories, and salt. I planned on starting each loop with a bottle of Perpetuem, taking a gel every time I hit an aid station (about 30 to 45 minute intervals), an S-Cap every hour (cool conditions), peanut butter filled pretzels bits during the 2^nd half of the loop, and a Boost drink after each loop. I would also eat whatever looked attractive at the Aid Stations (AS) to mix things up.

As we got settled into a slow pace waiting for things to thin out, the conversations are always interesting and memorable. This one young man was confidently talking about how he has done several marathons and decided to venture into ultras. Some of the runners asked how many ultras has he done before taking on a 100 miler, and he replied “None – This was my first ultra!” There was a brief silence in the air for nobody wanted to speak their initial thoughts and dampen his spirit. After a pause, everyone wished him luck and said to go slow for the racing doesn’t start until you make it to the 70-80 mile mark. RR100 is unique because it does not require a qualifying race, such as a 50 miler or some other ultra, to enter this race.

I ran for a couple miles with a young Army Captain who was a medic stationed in Texas. This was his first 100, but he has completed a few 50 mile ultras, and was ready to take the next step. We exchanged some military talk as we shared our good and bad experiences. He has 12 years invested and planned on going into retirement, followed by getting a civilian job as a nurse. I said you won’t have any problem getting a nursing position for they are always in demand. I told him to not get too far ahead of me for I might need his expertise before this race is over (LOL).

WOW – That was quick as we flew into the first AS (Nature Center – 3.1 miles) with no need to stop. A lot of the runners around me stopped just because the AS was there, but I knew it was only a distraction so early in the race. I checked my watch and was 5 minutes behind schedule, but knew it would be slow going at first. I laughed to myself saying OMG 5 minutes with only a day to go! Within 15 minutes I found myself with no runners around me, and no need for a flashlight, as dawn was breaking and life was waking up. It was so peaceful and quiet as I started to find my stride for the first time since the race started. My legs felt so fresh, feet feeling great, no stomach issues, trail in excellent condition, and life was in a perfect state. I was thinking how many people in the world woke up this morning knowing they would be running all day and night with few stops to refuel! Most would not even fathom the thought, most would think this was completely crazy, most would find a thousand reasons to not do it, and not all would have the right genetics to complete such a daunting feat. Does it require an Olympian caliber athlete, body of iron muscles, or super human features? I say no – Just a goal, a will to accept no excuses, determination to train in all conditions, and self belief that one can when most ask why.

I refocused my thoughts as I reached the next AS (Dam Road – 6.2 miles) and dropped off my extra layer of clothes and flashlight, refilled my water bottle, and downed another gel. With my pace increasing, and the sun starting to rise, I can feel the change in temp although it’s only a few degrees warmer. The next section is a 6 mile out and back on more smooth rolling hills. So far I only encountered 2 noticeable muddy spots with standing water, which required nimble feet to avoid from getting too wet. Most of the trail was in great shape with soft pine straw and a few challenging sections of large surface roots. Not a problem for the most part until further into the race when these roots magically grow to twice their size in the dark of the night on tired legs. But for now, the roots are almost fun as it mixes up the running surface and takes your mind off what lies ahead later in the day.

As with most of my races, I don’t get far without the call of nature knocking, reminding me who takes priority. Last year I was lucky that the call didn’t hit me until I made it back to the start / finish line with lots of Porto-potties close by. Not so this year as I find myself out in the middle of nowhere with the trees spaced apart. As we all know, no need for modesty during these events, as I find my way a little off the trail for a tree to hug.

A lot of the runners I passed earlier were now ahead of me as I found my pace again to put time behind me. Turnaround point had a guy stationed there with his large tent recording numbers as we passed by. Next landmark in my mind was running over the dam where you could look across Lake Raven and see the main park where the race started. Last year I was thinking there was my crew just on the other side waiting for me to come back in, but this year I had nobody waiting so it was not as exciting.

With the 6 mile out and back loop done, Dam Road AS (12.2 miles total) was now booming with 100 miler and 50 miler runners going in all directions. This AS really had their stuff together, and did an incredible job of giving each runner individual attention as swarms of runners passed in and out. Now it was time for my least favorite part of the course because it just seemed to take forever with it mostly on rolling dirt roads forever in sight. Much to my surprise, it actually passed by fairly quickly as I munched on my pretzels.

The Park Road AS (15.6 miles) was just as I remembered, and I spent only enough time to refill my bottle again and notice the mardi-gras theme decorations for the night time running support. Time to hit the rolling hills near the power lines, surface roots on the woody section, and walking bridges along side the lake! I thought back to last year again on how painful the 4^th loop was returning on this section, and how I was almost in tears because of the pain from the dollar size blood blisters under the pads of my feet. I told myself this would not happen this year because I was going to stop and take care of my feet whether or not they needed it, after each 20 mile loop. The day was shaping up to be a beautiful cloudless day with the temperature just right in the 50s. I counted the walking bridges and came up with 7 as I ran the final section back into the start / finish line.

Another runner heading back out was Olga. I knew what she looked like from visiting her blog from time to time but never met her at a race. I yelled, “Hey Olga – Looking strong girl.” She replied, “You too.” I know she was wondering who that was, and most likely heard that from a lot of runners. She is one tough cookie, well known in the ultra circle, and a very talented runner. We would cross paths a few more times throughout the day, but never getting a chance for small talk. The stretch leading into the main AS (Time 3:54) was full of people on both sides as they clapped and yelled for morale support. This is always such a rush and I soaked it up like a sponge feeding off their energy.

Okay, without my crew, I needed to focus on my mental checklist so I wouldn’t make any mistakes which would come back to haunt me later in the race. I grabbed my drop bag and set up camp inside a large open tent for runners. There was plenty of camping chairs around for use, and started to re-lube my feet and ditch the sand in my socks and shoes. I decided to run with my road shoes for one more 20 mile loop before changing into my trail shoes. I re-lubed a few other areas, drank a Boost, restocked my gels, another bag of pretzels, ditched my outer long sleeve shirt, and refilled my bottle with Perpetuem. It turned out to be a 20 minute stop which was more time than I had intended. It took me longer than expected to re-lube my feet, and it felt like I hardly spent any time stopping. I sure did miss my crew and all they do for me. I especially missed the energy I got from them as they unknowingly would recharge me before heading back out.

Loop 2 (40 miles)

Time for a self check – Feet felt well, supplies refilled, clothing just right, and loop 1 complete with no issues. The only thing that needed attention was my turnaround time. I reminded myself of the goals I established for this race: Finish, personal record (PR) if all was going well, and sub 24 if having a perfect day with no mistakes. My plan was to have three 4 hour loops (3 loops complete by darkness) and the last two loops would be whatever I had remaining based on how well I took care of myself the first 12 hours. I was already 15 minutes behind schedule, and had to figure out how to take care of my needs and cut back on my turnaround time. I also knew that after the 3^rd loop, it would be more of a challenge with the fatigue factor, muscle cramping, and the unexpected issues that always surface during this type of race. I told myself there was plenty of time to make up what little I lost, and that the first loop was expected to be a little slower with all the runners at the start, along with the unexpected nature break. I stopped worrying about my time and reminded myself the important thing is no feet problems.

The 2^nd loop was uneventful as the temperature felt perfect under a clear blue sunny sky. Last year I had a bad patch half way into the 2^nd loop, so I was expecting a low point which I call my first demon to confront. To put it into symbolic terms, I have discovered during these 100 mile races, I have 3 demons to confront with the first appearing around 25-30 miles, the second around 65-70 miles, and the third around 85-90 miles. Each one I confront is stronger and more persuasive than the last. Some runners I know use different analogies to describe this such as the Pain Cave, walls, or low points. Nonetheless, it does occur, it is very real, and you do feel it physically, mentally, and emotionally. You just have to have faith that it is only short term, push through this tough stretch, and all will be better with a sense of victory once on the other side. I’m not sure what happened, but I never got a chance to face my first demon. I felt great the entire 2^nd loop and never experienced a low point. I rolled through the AS with little delay, maintained a steady pace, and ended my 2^nd loop feeling strong (8:14).

I went through my routine as fast as I could making sure I didn’t miss anything. I changed my socks and swapped into my trail shoes. I checked out my feet really well and had no blisters, no soreness, and no hot spots. Went over my mental checklist again – feet, gels, Perpetuem, Boost, all is well. Then I was interrupted by nature again and although unusual for me to go twice during a race, the Porto-potties were close and I better take advantage of this. OMG, was it really bad in there – And this was the nicest one I could find. The first one I checked looked like a bomb went off inside. I think I was better off with the trees! Fresh air never smelled so good!

I thought about my third loop and what I would need ahead of time to make it a smoother transition. Then I realized I had no cold gear for when the sun set other than what I originally had on at the start of the race. I made a dash for my rental car, grabbed some running pants, extra shirt, hat, and heavy gloves, and placed it in a large zip lock bag in case it got colder than expected. I put the bag next to my other drop bag hoping nothing would happen to it with no name or other info on it. While getting my gear out of the car, I called my wife real quickly just to let her know all was going well. I knew she would be worried with this being a solo run and no crew support. I assured her the feet were doing great, a little off my pace, but so far no problems. She said to try and call before heading out on my last loop, but only for a second if possible. Although 900 miles away, her crew experience kicked in, as she told me “I better get moving.” An older gentleman and his wife pulled up beside my car and asked for direction so they could find the start / finish line. They wanted to see their daughter finish her first 50 mile race. He asked if I wanted my picture taken and I replied thanks. I got back to the main area and realized I left my water bottle on the roof of the car – RRRrrrrrrrr. I was so upset with myself and wanted to pitch a fit like a schoolyard boy. I ran back to the car, which no longer seemed like just a short distance away, and returned ready to go.

Loop 3 (60 miles)

Again, I lost a lot of time in this AS, but felt like I had wasted little of it with idle time. All those little things that need attention can consume a lot of time. I did grab my handheld flashlight thinking I most likely won’t make it back before sunset. I told myself I would dedicate this loop to my daughter Renee and thought about the positive vibes she would be telling me, and her competitive spirit she displays in dance and volleyball. I maintained a positive upbeat attitude knowing I was in good shape for my first two goals, and still had a good chance at my third goal.

I was about half way into my third loop when my stomach started to fail me. Maybe it was from all the gels I took, or lack of salt, or…Ok, back off, drink more water, and take a couple of S-caps and see how this settles. I thought back to last summer’s Mohican race, and how quickly my stomach can drag me down. I used this experience and knew I had better resolve this now before it consumes me. I made it back into Dam Road AS and they were really pushing food / calorie intake to the runners. I said I need to back off the food for a little and get my stomach under control. This one Dam Road AS helper, which I never got his name, but reminded me of Mike Rowe from Dirty Jobs (same look, mannerism, and voice – could have been his twin) talked me into a handful of fresh PB&J cubes for the way out. I agreed and actually found them to be most tasty as it helped to keep my stomach from getting worse. I did have a couple cans of ginger ale in my drop bag at the start / finish line which should help also.

As I approached Park Road AS, it was just starting to get dark when I needed my flashlight. I’m glad I grabbed it earlier for it would have been a nightmare traveling over all those roots in the dark. I made it back to the main AS (13:41), and the first thing on my list was the ginger ale, which I’d been thinking about for the last 8 miles. I could not do another Boost or Perpetuem with my stomach upset, nor did I want to make it worse. I let the ginger ale settle as I went about my ritual of re-lubing my feet, dumping out the sand, and grabbing my long sleeve shirt with the temperatures starting to drop. I was glad I took the time to grab this gear earlier which was now paying dividends.

Loop 4 (80 miles)

With my handheld and head flashlight, full water bottle, and re-lubed feet, I was ready to take on the loop that did me in last year. This loop was dedicated to my son Josh, and I thought about his unwavering devotion for wrestling, and courage to get on the mat and take on wrestlers 4 years older than him, and win. I told myself I would finish this 4^th loop in better condition than last year.

This was when the race started for me and I got myself pumped up to take on my demon – Bring it on and don’t forget to give me your best effort because I don’t want any excuses when I beat you. No way was I going to let him win this one. I was starting to feel my legs getting fatigued and heavy, but still able to maintain a steady pace. The temperature was dropping fast and I was really glad I grabbed extra clothes. I was moving fairly good on the downhills, but getting slower on the uphills. My feet were getting tired, but still no blisters, no hotspot, and no problems moving forward. My focus was to get through this loop with my feet in good shape (relatively speaking considering 80 miles on them) so I can head out for the final loop. I still looked good for my first two goals, but the third was slowly slipping away. Although I was still on a 23 hour finish if I held my current pace, I knew the night time and fatigue setting in means a slower pace. The good news is my stomach started to feel better, and I no longer felt like throwing up. I knew I was getting behind in my calorie count and needed to start eating everything that looked good to hold me over for the cold night. I was no longer sweating which means less water and salt intake compared to the day light hours. I felt like I was starting to hit my first real low point for the race, which is unusual for it to hit me for the first time this late in the race. Nonetheless, I recognized it and just put my head down and pushed my way through it knowing it would get better soon.

After leaving Dam Road AS for the 6 mile out and back loop, I could really feel the affect of the race as fatigue started to kick in. I heard a pack of coyotes not too far in the distance howling at something (most likely me being easy game). It was a little creepy between the coyotes and unusual loud sounds coming from the swamp (something from a horror movie). Then I was wondering if I would run across any armadillos or alligators. But I soon realized that it was most likely too cold for them. I finally made the turn, which seemed to take forever, and started on my way back when I had a personal encountered with a trail root as I went stumbling out of painful control, but stayed on my feet in a not so eloquent style. I didn’t want to fall and tear something else up by landing on the roots. My right ankle took a good shock from the impact and was not too happy. Nothing broke, no bone sticking out, no blood, and the most important part, my feet in good condition. I didn’t get 50 feet down the trail and again I hit a root with the same foot and jerking my ankle about. What was going on! I go all day dancing around these roots and loving it, and now I’m tearing my ankles up and cussing like a sailor. Before I would make it back to Dam Road AS, I managed to catch a few more roots but not nearly as hard as the first two hits. My right ankle was not feeling the love, and I was starting to get concerned for how much damage I might have done to it. Time for a pep talk with myself - Quit complaining, suck it up, stay focused with the task at hand, and get through this loop with no more mistakes.

As I arrived at Dam Road AS (72 miles), the same guy asked if there was something I needed help with, which I replied “a new set of ankles.” I refilled my water bottle, grabbed another PB&J, and asked for my drop bag to get my light gloves and sweat coat because I was starting to get really cold. After bending over to get my gear, and sealing up my drop bag, I stood up and felt a little light headed. One of the AS guys asked if I was alright, and I replied “just got a little dizzy from bending over but I feel good now, considering.” I just need to keep moving I told him! I took about ten steps out of the AS down the dark road toward the woods and my world was flipped upside down. It was a strange feeling because I was fully aware of what was happening, had no control over it, and had a difficult time trying to put one foot in front of the other, like I was drunk or something. It wasn’t a dizzy sickness feeling, but it felt like I had no control of my balance. I kept convincing myself I just needed to keep moving forward and all would work out.

The next thing I know two guys have each of my arms, holding me up, and asking if I was alright. They turned me around and start walking / dragging me back to the AS to check me out (this was a first for me). They get me in a chair and said that I looked really bad heading out of the AS, and I would have bit the dirt if they didn’t catch me. I said I felt fine except for being a little dizzy. They asked me some questions, which I was able to answer, and they said I looked mentally sharp, but that I needed to hang out with them for awhile to get me stabilized. They asked about my water intake, calories, salt, which they seemed to be satisfied with. They checked my hand for signs of dehydration and inadequate salt intake. I said I might have gotten a little behind with my salt and calorie intake because of an upset stomach earlier. They suspect my dizziness was from not enough electrolytes, so I took two S-caps there along with some chicken soup. The guy who looked like Mike Rowe was absolutely awesome and displayed great compassion for my condition. He took it upon himself to see me get better so I could continue this race. He was worried I might enjoy the chair too much, with the heater blowing in my direction, and decide to DNF. I told him to keep the heater away from me, and to let me go when they felt comfortable for I hadn’t come all this way not to finish. He just wanted to keep me a little longer to make sure I was good to go before heading back into the cold dark swamp. I started to shake uncontrollably while sitting in the chair because I had lost all my body heat. They insisted turning the heater towards me to get some heat back in me. They did give me some hope, and a laugh, by saying I was in the right chair on the right side of the big tent. The other side was for those dropping out, and it looked really full. I didn’t realize how many runners were dropping at this AS until I glanced over. I took a good look at them and could see defeat in their eyes. I said I needed to get going, that I felt great, and would like to continue. They were excited that I wanted to continue, got me pumped up for the next stretch, and handed me a couple freshly grilled slices of cheese in a taco shell.

I lost a lot of time at the AS, but I didn’t have much of a choice. I was now feeling better as I continued down the trail. Thank God this didn’t happen between AS in the middle of the woods with the freezing cold temps. It’s strange how all you can hear is your inner voice telling you to not stop no matter what. Although your body is begging you to stop, your mind is exhausted, and the pain becomes accepted. This is called pushing your limit!

Alright demon, is that all you have? I’m still moving forward, slowly, but moving forward with one less step to take. I make it to Park Road AS with no problems, grab another cheese taco shell, two more S-caps, and immediately get heading back to the main AS to start my last loop. I’m thinking about what I need to do when I get to the main AS: Get some warmer clothes, re-lube my feet one more time, and get back out to start my last 20 mile loop. I count the 7 walking wooden bridges and know I’m close to warmer gear. I was thinking how thankful I was that I got this gear earlier because the walk to the car now would seem like eternity. Ok, I need to put my running pants on, but I need some privacy because my shorts need to come off first.

OMG – Porto-pottie city here we go again. The good news, the smell wasn’t that bad with the cooler temps. The bad news, changing clothe in one. Legs fatigued and cramping, feet sore, torn-up ankles and everything hurts! I couldn’t sit down (didn’t want to), and it was dam cold. I said, if I survive changing clothe in here, there is nothing I can’t do. Twenty minutes later, I came out victorious with warmer clothes on, and thinking I never want to do that again. Next time I will just strip down no matter who is around me – Just don’t toss any money expecting a show (not much to see anyway with it being so cold – shrinkage factor - LOL).

I re-lubed my feet for the last time, and sipped on a cup of chicken soup. As I sat in the big tent, I looked around at all the hurting runners and wondered if I looked that bad. Some lady was wrapped in a blanket near the heater (which I stayed away from) looking really bad as her crew tried to get her back on the course. I heard another conversation of two race officials talking about a younger man also near the heater, and saying they have heard of cases, but never witnessed a runner losing his vision during a race. He was just staring off into no mans land, as they waited for his vision to return. For me, I knew my 3^rd goal of a sub 24 hour finish was gone and had to just focus on finishing this race. I was really tired and needed to close my eyes for a few minutes to get myself together for the last loop. Fifteen minutes later, I startled myself when panic initially hit me thinking I’d been sleeping for what felt like a long time. Just then two runners and their pacers arrive in the tent to get refueled before heading back out for their last loop. One of them said no way am I going back out in that cold. I told myself that I needed to get out of there and away from the negative vibs. With warmer gloves on, running pants, and fuzzy hat, I was back out and feeling good about completing my last loop.

Loop 5 (100 miles)

The last loop was dedicated to my wife Laura for believing in me, supporting my passion, sacrificing, and the strong character she displays day to day. I took it easy at first as I tried to eat another PB&J sandwich. I counted the 7 wooden bridges, and started up the woody section, when again I stumbled over more roots. My ankle was already getting sore, but now I can feel both getting swollen with pain in my right side. Come on, 17 miles to go with plenty of time to finish. I just needed to keep moving. This is the part when everything hurt, and it turns into mind over pain. Except I have additional pain, and I can’t move without my ankles attached. Too late now, but maybe I should have had them taped at the main AS. Okay, quit your whining and get the job done, I tell myself. My run has turned into a limp. The temperature felt like zero degrees, but it was actually around 34 degrees, and I’m still making forward progress. I hit Nature Center AS and kept on moving as a few runners are huddled around the heater trying to get warm. I remind myself to stay away from the heater and keep moving – Don’t get tempted. Further down the trail, I got to the point where trying to be nimble going into the mud hole was no longer an option, and I just trudged my way through as I was thinking nothing could be worse than falling down in the middle of this mess. I finally hit Dam Road AS and my new friends are relieved to see me make it around one last time.

We talked for a brisk minute as this young man checks in and out, with little delay, in this completely ridiculous running attire – at least that’s what I think of it. Imagine top and bottom matching tights for a man with a white background and 2 inch size round polka dots in pink, purple, and light blue colors (must be European – several runners from across the big pond, Canada, and South America participated in this event). After he clears the AS, the AS workers say, “I sure would hate to see that in front of me the entire loop.” “Thanks,” I say, “He is going in the same direction as me, and he’s in front.” (LOL). Now I have a new motivation, which is to pass that guy, and keep him in the rear view and out of sight. I’m thinking he must be one tough dude to be running in that, tough to have nothing else on in this cold, and he’s beating me. I muster up what I can best resemble a run and pass the polka dot wonder from toughville. Thank God that is done, now to keep moving and focus on the turnaround point. Another eternity before I’m making the turn, as I celebrate inside thinking all I have to do is run back to the beginning. I don’t get far when root city strikes again and my ankles are in so much pain. The swelling is noticeable with the tightness of my shoes and socks. It definitely feels like a good sprain in my right, and the left is not far behind. I approach these two guys in front of me as they motion me by, but I reply your pace is good for me and don’t mind me if I hang for a few. One guy looked worse off than I did with a very noticeable limp (worse than mine) as he cursed every root he went by. The other guy was not as bad off, but moving very slow. They were in a chatty mood as they complained back and forth. It took too much energy to talk so I just kept my head down trying to avoid collisions with roots. I wasn’t sure how much longer my ankle would hold on, and I didn’t need anymore distractions. Then one of them started to question his sanity by saying why do we do this terrible thing to ourselves knowing how painful it will be! The other runner agreed and added more to the thought provoking conversation. I finally broke silence and said “because most can not, it’s too easy just to quit, and this is what makes life taste so good.” That was the end of that conversation as the one with the bad limp pulled over to the side to close his eyes for a few minutes. The other followed me for another mile before pulling over himself for a break. When I hit the dam portion looking across Lake Raven, the sky started to get light and the need for a flashlight was once more not required for the second time this race. I felt a serge of energy come back into my bones, but only if the rest of my body was cooperating. Back into my favorite AS ever (Dam Road), only 8 miles to go, and I only stop long enough to thank my angel for bringing me back to life. With another PB&J in hand, they say we don’t want to see you again this race (more LOL stuff).

The hobble back to Park Road AS was painful with a smile inside because I knew nothing was going to get in my way of finishing. The pace was slow, but deliberate, as some passed me, and I hobbled past others. It was finally starting to warm up some with the sun rising in the sky. The final AS was here as the volunteers muster up some energy to send us down the home stretch. The power line and woods sections was slow traveling, and the section with the 7 bridges never felt so good knowing this was the last time I would be counting bridges. I tried to run a few stretches but there was too much of a sharp pain in my ankle, and I didn’t want to magnify the damage for what little gain there would be. Finally, the home stretch, and all I could see was Joe (RD) cheering me on to cross the line. He looked straight into my eyes with a firm handshake, said congratulations on your 100 mile finish, and handed me my first buckle (Time 27:43).

I had been battling so much inside of me over the last 30 miles and could not believe it was finally over. Some guy was videoing the moment and said how does it feel? All I could muster up was a big smile and said it feels good to be over. Soon after crossing the line, a few more runners came trickling in with the same expression.

Two out of three isn’t bad – Finish and PR for a 100 mile race with no crew or pacer. I felt good with this and I consider it redemption for last year’s performance. I could have done better, and based on my training, I feel a sub 24 was achievable. But like life, no race is perfect, and you always walk away with a little more experience as a building block for the next challenge. This chapter is closed and time to move forward, but first I have a thousand miles to travel to get to my car (so much for the short walk). I grabbed my drop bags and started the painful, but victorious, walk to the car and was thinking all I wanted to do was crank the heat up and warm my bones. I called my wife to let her know it was finished and I felt good considering the challenges. She told me when she didn’t hear from me, that she considered this good news because it meant I was still making forward progress. I drove back to the hotel, took 5 minutes to hobble inside with this wonderful aroma from over 27 hours of running, and the young lady said from a distance, it would be about 3 hours before my room would be ready. She was aware of my situation because other runners were also staying at the same hotel.

I stretched the car seat out, reclined with the heater on full, and blinked my eyes for a 2 hour power nap. When I woke, the car was still running with the heater on full, and I drove to the storm shelter to pickup my Dam Road drop bag. I changed into another pair of clean sweatpants and a new shirt, and started back to the hotel when I saw a Denny’s restaurant – Breakfast sounded really good. It took me a few minutes to make it inside as I got a few stares from people around me wondering what my problem was with walking. The waitress said they only had one cook so it will be slow. I told her I’ve been waiting all night for this, what’s 30 minutes! Nonetheless, my grandslam breakfast showed up within 10 minutes (not the 30 she told me) and it really hit the spot. Maybe it was the funky odor I was sharing and she wanted to get me out of there soon, or she was afraid I might drink their entire sprite supply – 4 glasses.

I returned to the hotel feeling good, but stiff, and took one of the best long hot showers I’ve ever had. I got everything repacked for the flight the next day, and laid my clothes out for I knew I would be in the hurt locker when I woke up. By now the Super Bowl was on and I didn’t feel like going to sleep yet so I ordered a pizza with all the trimmings. Forty-five minutes later the pizza arrived and I never slowed down until it was all devoured. Belly full of food, rehydrating, new belt buckle, hot shower, and stretch-out in bed with the super bowl on – Life is good. The drive down to Houston went smooth, the flight home was uneventful, and I was not as stiff as I thought I might be. I actually felt fairly good with the exception of my ankles being twice the normal size. I made it home in time to get another good night’s rest before going to work the next day.

Stats from the RD: 344 started the 100 mile race and 217 finished. I was number 146 to cross the line. This was one of the lowest finish rates in the history of the race due to the cold.

Reflecting back at this race, I did a lot of things right – Finished, PR, no blisters, and didn’t throw up. I learned there is a big difference between going out for a 30-40 mile training run in the cold when compared to running in the cold after 70 miles with a broken down body. It is difficult to produce enough heat to keep you warm, even with extra gear on. I still have some improving to do with my electrolytes, and need to cut back on AS stops. Most of the AS stops I was able to keep within a minute or two, but the main AS I lost a lot of time. This was also complicated by not having a crew. I’ve always had a crew (Laura, Josh, and Renee) in the past, and I appreciate and value them so much more than ever before. I can’t say enough about the difference a crew makes.

This also would not be possible if I didn’t have a strong family (Southern and Vermont) that believes in me and supports my endless training - A hallmark for success. My blogging friends are always providing supportive comments and I often thought about their positive vibes and personal experience they shared with everyone, while running around the loops. Now it’s time to stop typing, a little more recovery (ankles), and I’ll use this success to jump start my training for the next adventure. Bring on the heat!
(Most of the pics came from the RR100 race site and from ultrastory.com)

RR 100

2010-02-08T22:18:00.002-05:00

Just returned from TX and feeling really good. I had three goals going into the RR 100: Finish, personnel record (PR), and go sub 24 (If everything was perfect). 2 out of 3 is not bad. Race report to follow.

Taper Time

2010-01-25T01:38:00.000-05:00

The other day I attended our annual company (SNC) focus meeting for 2010, which we had a guest speaker John Miller who wrote “QBQ! The Question Behind The Question” which turned out to be very entertaining with a message of self accountability. He had a lot of great examples about his family and work life. One of his messages was turn a bad situation into a good one by showing compassion and displaying positive actions when no one else would. Today I had the chance to use this when I took my family out to Macaroni Grill restaurant and a waiter clumsily spilled a full large glass of coke on my sports coat (fresh out of the cleaners) and some on my son Josh from the runoff of the table. Accident of course, but you could tell he was completely embarrassed as customers from nearby tables witnessed the fine display of coke and ice splattered all about. At first the blood rushed to my head as rage was the first emotion I experienced. Thankfully, I took a deep breath and paused for a second before letting my emotions fly in an ill verbal manor. I put myself in his position and thought how bad he must have felt. Then I assured him in a calm voice that all was ok, nothing that can’t be cleaned-up, and to please bring some extra napkins. My wife even put a positive spin on the situation and said with a chuckle thanks for taking the brunt of it for she was sitting on the inside with a new dress. The four of us could not help but to laugh a little as the host moved us to a dryer table. We assured the waiter again that all was fine and that we will first order rain gear before drinks as we got him out of his apologetic attitude and got him to laugh with us. The rest of the meal went great, and we left him with an awesome tip. We could have left leaving the waiter in a bad position which may have set the tone for the rest of his day, but we turned a bad situation around and made a positive, entertaining, experience for him and us. This stuff really does work!

Training: My last hard week of training ended with 90 miles and a lot of great quality runs. I had back to back to back 15 mile runs, 10 mile tempo run, weight training, and hill repeats. My long run went well except the balls of my feet started to get sore towards the end which I account to the high mileage (hopefully). I didn’t have this problem on previous long runs and all I did different on this one was break in a new pair of shoes. Now it’s taper time, which I need to cut back on my food consumption with my activity level lowering. This is a tough time because my energy level goes out the roof with fewer miles on the feet, and the race starts to consume every thought as the days near. Also, this will be my first race without my crew so I will be doing a little more planning with my drop bags then usual. They were looking forward to TX but our schedule got really busy and the opportunity was not there. Nonetheless, I feel strong and positive about TX and look forward to the solo challenge as I get my mind wrapped around what lies ahead.

A word of thanks to all you that visit my blog, and all the inspiring thoughts and vibs you leave. I greatly appreciate it and look forward to seeing what is developing in your world.