tag:blogger.com,1999:blog-35207534903494714592024-02-20T11:12:41.550-05:00@ultrailzultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.comBlogger48125tag:blogger.com,1999:blog-3520753490349471459.post-55748223942870768972014-11-14T21:58:00.001-05:002014-12-17T21:26:56.423-05:00Race: Grindstone 100 Miler (10/04/14)<span style="font-family: Arial, Helvetica, sans-serif;">I suffered but I didn't suffer enough. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM2Bv_kpCrCgt2ziNwgipBVtfVEj0sjkJLkOEg9Am0lcLuUm33_9lEVMZvbHqKBGY5jA7QupaFhc1_Oq3n82knYxaCqUYXYA5IOvuuhULI4NrUrsh4nP75_akTtLsO40tA1Te3lIUdlXhX/s1600/gs+buckle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM2Bv_kpCrCgt2ziNwgipBVtfVEj0sjkJLkOEg9Am0lcLuUm33_9lEVMZvbHqKBGY5jA7QupaFhc1_Oq3n82knYxaCqUYXYA5IOvuuhULI4NrUrsh4nP75_akTtLsO40tA1Te3lIUdlXhX/s1600/gs+buckle.jpg" height="223" width="400" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Results: </span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://apps.eco-xsports.com/reports.php?race=1&year=2014">http://apps.eco-xsports.com/reports.php?race=1&year=2014</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">242 starters, 189 finishers, 53 DNF, 16 DNS, 78% completion rate.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">#162, seconds into the race</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Training & Arrival:</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I have been training well this year with only minor setbacks being due to work & non-running life schedules which of
course trump ultra training. I’ve continued to utilize the same 8 month
training cycle that I have used successfully for the last couple 100 milers. It
has a strong base building phase, distance, speed & hill work with a lot of
cross training and quality specific workouts. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I pushed a little too much without enough recovery prior to
Grindstone, truly feeling like I had a slight case of mono. Anyone running with me 4-5 weeks prior to Grindstone heard me complain how tired I was. I would take a day off, maybe 2 with some activity, but not enough. Ahhh....the mental struggle of the Type A personality.<br /><br />I told my training
buddy Dave about 2mi into the Punxatawney 50k that I was pretty sure I had
mono, for which he harassed me for....then I proceeded to run the slowest 50k I have run in 5 or 6 years. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Dave was slated to crew / pace me at Grindstone but unable
to make the schedule work, I was going to be on my own….I had wanted to
experience that on a hard course so looked like I was bound to get it. Pam
Rickard who lives near the course offered to pace me so I had her to help
support. An Outrun teammate, Crystal had asked about who was crewing for me and
when I mentioned that I was going at it solo, she offered to come out and pair
up with Pam to crew for me. It’s a funny sport, ultramarathons, people spend a
lot of time helping others complete events that take many hours to complete.
I’ve said it before, it’s one of the only sports I am aware of that this exists
in. I felt blessed. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Grindstone was a 7hr drive from Ohio and a 6pm start in the
rural & very hilly Swoope, Virginia. The course boasts 23,000 climbing and
23,000 decent due to the out & back 100mi distance. I was looking for a
tough run, feeling pretty fit and shooting for 24-26 hours on this 38 hour
cutoff, Dr. Horton course. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">We made it to the race start about 3pm, so there was time to
make it to packet pickup, meet Clark Zealand, Dr.Horton, meetup with Pam, setup camp, take in some more calories, & rest
until race start. The weather was pleasant in the 50-60’s with rain on the
forecast. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Gear:</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Mtn hardwear coolrunner shorts </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">MHW coolrunner shirt, <br />Ultimate Direction AK Vest,
<br />Hoka Mafate Speed 3, <br />CEP socks, </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Black Diamond Revolt headlamp, & handheld light, </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">MHW Ghost Whisperer Jacket</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Nutrition:</b><br />I had planned to eat my Hammer Perpeteum and do 1 Hammer bar or Bearded
Brothers bar every hour. I kept my salt stick pills about 1-2 every hour and
nuun energy for the late hours when I needed caffeine in my body. Sport Leggs in the latter 1/2 of the race....as well as some Red Bull. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>The Race:</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Apparently, they don’t believe in switchbacks in Virginia. We
had a couple 3,000+ foot climbs that really just went up the
mountain. I was pushing too hard WAY too early and it came crashing down at
about mile 18 when I started to fight nausea from too much GI stress. I kept
forcing food when I should have just relied on the perpeteum. I was trying to
front load the calories and it was just too much. My pace dropped dishearteningly to a 20min
mile due to heaving on the trail, the inability to run due to nausea, and just
pure discomfort. I couldn’t believe it. I hadn't even made it to the first crew
access at mile 22 and I was in a dark place already.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I made it finally to mile 22 where I stayed for a loooong
time. Even with 4miles at a terrible pace, I was dead on track for 24 hours but my pace was continuing to decline. My crew Crystal got me out with fresh gear &
a bag of pretzels which I managed 1 bite of over the next 8 miles. She later called that aid station "zero dark thirty"....it was a bad time and I was honestly worried that I felt that bad that early. 80miles in, okay....not 22.<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I struggled for a while longer with the nausea & occasional heaving before I started to come around (~mile 30), by
then I had dropped 60 places in the race and the climbing was really taking
it’s toll on my pace. I met Crystal again at 37 but was still struggling, she got me all set with food, gear, etc... the miles from 37 to 43 were downright terrible, slow, uphill, terrible, I have never walked so slow, my headlamp died, my handheld died and I was barely moving along. I finally made it to Little Bald Knob at 45 and started to gain momentum after a hearty breakfast at the Aid station. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">By 46-7 I was the food was setting in and I was starting to come to life. Morning had come and I was only a
few miles from getting to Pam for pacing. I ran into Ash Walsh who I've only known through social media. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1jcXB_MbYdeVO-DR2USPbPyMuUVvjXIcvUwg594UJxOR9nWJ9KwV4ZV4Iqqw64r3OBD3w9oSFliMERZuCLbcC9ceqyMJHyPf-t6QdRSTPmotCnOoCsPM7NlF4UNEXI2QysVgvBOiiloPQ/s1600/Grindstone+100+2014-Grindstone+100-0510.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1jcXB_MbYdeVO-DR2USPbPyMuUVvjXIcvUwg594UJxOR9nWJ9KwV4ZV4Iqqw64r3OBD3w9oSFliMERZuCLbcC9ceqyMJHyPf-t6QdRSTPmotCnOoCsPM7NlF4UNEXI2QysVgvBOiiloPQ/s1600/Grindstone+100+2014-Grindstone+100-0510.jpg" height="640" width="426" /></a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpI9fgfy6Pxj0heg2r9pbGAEwsG8P6e88_qf2FZ6pY5OpPw_f_j4A5ntNwWSfhOAMq8MkPuF1vIPLrZUTbVHDHcYcyE7zZQxHr3T8PsuqFS_CMeENBDK-sp18rldMrzj0Wh_t37Ufc0UCg/s1600/Grindstone+100+2014-Grindstone+100-0511.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpI9fgfy6Pxj0heg2r9pbGAEwsG8P6e88_qf2FZ6pY5OpPw_f_j4A5ntNwWSfhOAMq8MkPuF1vIPLrZUTbVHDHcYcyE7zZQxHr3T8PsuqFS_CMeENBDK-sp18rldMrzj0Wh_t37Ufc0UCg/s1600/Grindstone+100+2014-Grindstone+100-0511.jpg" height="426" width="640" /></a></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">We ran a mile or so together before I really started moving along. I was eating and running really well, hovering
around 9:30min/miles and bombing on the downhills. I picked up Pam at 49, &
reloaded some nutrition from Crystal and off we went. It was around mile 60 where I was really feeling my Wheaties and was starting to race. Pam was a bit
hesitant on the technical downhill back to mile 66 so we agreed to have her meet up
with me at mile 80 to finish pacing. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_DpbcVxru90jrKmOPeDngMVLMeVw30sFMW5TuXgLj0aYh9KrpL_wUUGH41xRQGQ7k306ulx5ZkAiHkXSdnm8N3MDGawPJ73m7-xxS-mRrguQcXZplIaEmsdjensbQZv8yRqowe9yzEemB/s1600/10678693_10153150340533362_6891598347968010745_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_DpbcVxru90jrKmOPeDngMVLMeVw30sFMW5TuXgLj0aYh9KrpL_wUUGH41xRQGQ7k306ulx5ZkAiHkXSdnm8N3MDGawPJ73m7-xxS-mRrguQcXZplIaEmsdjensbQZv8yRqowe9yzEemB/s1600/10678693_10153150340533362_6891598347968010745_n.jpg" height="320" width="239" /></a><span style="font-family: Arial, Helvetica, sans-serif;">From 66 to 72 it was a lot of long climbing, no switchbacks, windy and beautiful. Although the effort was high, the pace was slow and I just settled into a hard fast speed hike with occasional running. The temps were begging to drop and the winds on the ridges were really consistent. Crystal & Pam had hunted the area for some calories for me, knowing that I was in need of more and they had found some pizza at a not-so nearby store. I changed jackets, gloves, devoured the pizza, go re-fueled and off we went. I can't thank them enough. I felt really good but it was heartbreaking to be so far off pace.<br />Pam & I cruised along to 88 where Crystal met us again, got us in and out, then off to mile 97. I recall telling Pam that I didn't feel like I had 90+ miles in my legs. I wasn't bragging, I felt like I hadn't pushed enough. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The internal struggle going on was that I felt like I hadn't given the race enough, knowing that I should push it but wasn't. I was pretty disappointed in myself but at this stage I was no where near the sub 24 goal and was well within the cutoff times. I was having a hard time letting my mind enjoy the process as I knew that I was so far behind. At some point I finally accepted it. Pam was a pleasure to talk with and was really helping me to push the pace, we were cruising along on the technical trails. At some point Pam burst out "do these blessed rocks EVER end?!" I laughed that this was with just a couple miles to go and they really were never ending. <br />The last couple miles were elusive, I had passed about 72 of the 80 people that had passed me in my darker miles and I couldn't find the path that led us through the trees across the lake. For the first time in dozens of miles, someone was coming in behind me and I kicked it in for some random 8:30min/mi for the last bit. Pam & Crystal were cheering me in and it was rather surreal to be finished. I have never "run" that long in my life. 29hrs 34min<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRaeyhV67DY5xfiPznG1a8HlX4jrLBwdAd3Qs1yKf2ddtByuo6RdJXHcPayrskBlpfmNbzTljKYQFPTQGL1C26XxFAoL_iN9bQ0ZakpqWF5Cku8Ufn8BJkShnb16GZWANdtii92WhdGVpG/s1600/1235457_10153150360043362_6022308251251721502_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRaeyhV67DY5xfiPznG1a8HlX4jrLBwdAd3Qs1yKf2ddtByuo6RdJXHcPayrskBlpfmNbzTljKYQFPTQGL1C26XxFAoL_iN9bQ0ZakpqWF5Cku8Ufn8BJkShnb16GZWANdtii92WhdGVpG/s1600/1235457_10153150360043362_6022308251251721502_n.jpg" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pam (pacer) & Crystal (crew)!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUGI3x6IcWJOfw_SVDVOfP3J1ZVpBWBqQd8LELMwjdCVQ8B0z-aVkUxKDn4Sw4nFoQXM3DsRCxH5nFM3MgbiIGi_SwydsV0-_O_s69h-skAM4CBA_AlPlsRVo_591auCgQuNSqB3IRpmWe/s1600/10675719_10153150331588362_5175194090953433254_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUGI3x6IcWJOfw_SVDVOfP3J1ZVpBWBqQd8LELMwjdCVQ8B0z-aVkUxKDn4Sw4nFoQXM3DsRCxH5nFM3MgbiIGi_SwydsV0-_O_s69h-skAM4CBA_AlPlsRVo_591auCgQuNSqB3IRpmWe/s1600/10675719_10153150331588362_5175194090953433254_n.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Peg Leg at the start. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4ZXh4HVYpOjO37lbjXj142K2UmS3VwxvqSIEkrnQnZsc_0KO9REM3b4qfmg9aPqGxObdcCh7yvmeimHxQLhyphenhyphenHQ0eM82XeOMEtjcPic7f1kq1ElScdxcIFCH7_xRPJH15wWxV85R0GtS-Y/s1600/10687208_10153150337888362_1950279724004018996_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4ZXh4HVYpOjO37lbjXj142K2UmS3VwxvqSIEkrnQnZsc_0KO9REM3b4qfmg9aPqGxObdcCh7yvmeimHxQLhyphenhyphenHQ0eM82XeOMEtjcPic7f1kq1ElScdxcIFCH7_xRPJH15wWxV85R0GtS-Y/s1600/10687208_10153150337888362_1950279724004018996_n.jpg" height="320" width="217" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mile 3 or so....long before the pain. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT32BJWKy8lq8jf1JU_dIRn_T_ZZgS6-LQbPRZNu9d6W3VsAE4SNu9Vf8DliMtGi9k6k5aunJnzrnn021Qo-ZKscGxiqnllEhuPveecYthu85AewgvFrJJLenzJW4AxO1rc8YfWCSD3BR9/s1600/10006433_10153150359378362_3613326717949466305_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT32BJWKy8lq8jf1JU_dIRn_T_ZZgS6-LQbPRZNu9d6W3VsAE4SNu9Vf8DliMtGi9k6k5aunJnzrnn021Qo-ZKscGxiqnllEhuPveecYthu85AewgvFrJJLenzJW4AxO1rc8YfWCSD3BR9/s1600/10006433_10153150359378362_3613326717949466305_n.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Blurry finish...102miles complete 29:34</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">I will say that the nice thing about a Friday 6pm start is that I went to sleep Saturday at about midnight and was up at 7am driving back home. I made it in time to hang with the wife & kids, make some dinner and catch up on what I missed over the weekend. Back to work Monday morning....<br /><br />I'm writing this about 5 weeks after the event. I slept well the week after, no soreness, minimal foot swelling, was running and doing cross-fit about 2 days after the event.I would love to go back and give that race a hell of a lot more. I am proud to have finished a sub 30 at a Dr.Horton and truly had a great experience. RD, Clark Zealand did an excellent job. I would recommend it and I WILL be back for a significant PR. I really can't thank Crystal & Pam enough for the support, ultra runners create the most amazing and supporting community. It would have been hours longer without the help.</span><span style="font-family: Arial, Helvetica, sans-serif;">I suffered, but I didn't suffer enough. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br />So, now I've qualified for Hardrock and Western....I've put my name in the lottery for both. We'll see what happens. I am assuming on a 1st time try, i will not get in to either. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Next up....I raced a 5mi with my daughter, have a 5k turkey trot with her again, and a 50k in January. My custom carbon Fat Bike is on it's way....so I am super excited about that!</span></div>
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ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com1tag:blogger.com,1999:blog-3520753490349471459.post-47368523281605692602014-09-07T23:05:00.000-04:002014-09-15T13:38:41.405-04:00Race: CLE Trail Marathon 5/10CLE TRAIL MARATHON<br />
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<tr><td class="tr-caption" style="text-align: center;">Race Start</td></tr>
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The inaugural <a href="http://ultrasignup.com/results_event.aspx?did=26934#" target="_blank">CLE Trail Marathon</a> was held in the North Chagrin Reservation in Willoughby, OH. There are some overlaps in the trails for the Burning River 100 course which starts in the same park. It's a regular training ground for Outrun & many others who love the beauty of this park. North Chagrin has more than a few good hills and Eddie Carrigg managed a way to create a 13.1mi (x2) mile loop that hit all the major ones, which really made for a challenging race.<br />
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I did some things different this race.<br />
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I went entirely on gels, heed, water, & pretzels. I didn't use any Hammer Perpetuem this time figuring I would be done in (hopefully) less than 5 hours. My training buddy, Dave estimated I would run a 4:20 at the race and I was determined to beat that estimate. I've had races where my training friends have given me arbitrary numbers to beat and it usually works.<br />
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<tr><td class="tr-caption" style="text-align: center;">Coming in at the 1/2</td></tr>
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The plan was to go out conservatively hard...soooo, hard but not to the point where I would be regretting it on the second half. I pushed the downhills, did my gel every 45 mins, hydrated, and did 1 salt stick per hour to manage electrolytes. It was a humid 55-59 degrees and there was a lot of sweating going on. I kept the cadence up, pushed all the hills, walking only the steepest one on the north end of Squire's Castle, minimized any walking and kept the pace on the flats, rollers, and just tried to execute to the plan.<br />
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I came into the half at 1:56 or so feeling pretty good and ready for some more punishment. I had held 5th place for that time frame and was hoping I could maintain that of not gain a bit on the second half. I had seen a couple runners behind me and knew they were chasing so I picked up the pace a bit and kept pushing. On the way down to Wilson Mills, Sunita passed me...we ran for about 1/2 mile together, made the turn then she continued on strong up the hill. She eventually passed me and took 3rd overall & 1st female getting stronger as the race went on.<br />
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Thanks to the turn around, you were able to see who was in front and behind you to get a gauge on your standings. Rachael Nypaver was close behind and she catches me towards the end of almost every race I do. I was determined to push the effort that day and not loose anymore ground. I was sitting in 6th and didnt want to sink back any further.<br />
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I kept the gels, pretzels, salt sticks, and pace going and once I crested the last aid station, the major hills were over and I tried to keep a solid fast pace. As I watched the clock, I thought I was able to run a sub 4 hour marathon albeit by a minute or two, I started to really pick it up at the last mile. With 3:57 on my watch, I came out of the woods to the last stretch dropping sub 7min mile pace, suddenly I hear "Go Daddy!!" from my wife & kids in our van. My hear lept that of all the times and places to be, this was the one spot on the trail they could find me. They pulled in, ran out and all 3 of my kids finished with me. I finished at with a very even split at <b>3:59:33! </b>an hour faster than I planned!, good enough for 6th overall and 5th male. It averages to about a 9:21 pace, 1,841 feet elevation gain. I ran in the Hoka One One Conquests (again), Smartwool Socks, Mountain Hardwear Shorts, Pearl Izumi top, UD Handheld with Hammer Gels, Honey Stinger Ginsting, and Salt Stick electrolytes. I also listened to music this entire race, something I've never done....I liked it.<br />
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<tr><td class="tr-caption" style="text-align: center;">Finishing with the kids (1 in front, 2 behind me)</td></tr>
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Sunita had gained 9 mins over the last 12 miles and the overall winner Mark Bain crushed it at 3:29. It was a great event. I felt good afterwards and happy with the effort. As a tune up race for Laurel Highlands, I think it will pay some physiological dividends 4 weeks from now.<br />
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Big thanks to Eddie, Suzanne, & Heidi as well as all the volunteers who came out and helped and or harassed us on the course. It was a very well marked course, down to earth, great time, and awesome custom welded trophies!<br />
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Next up is the Laurel Highlands 70.5miler.<br />
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z<br />
<br />ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com1tag:blogger.com,1999:blog-3520753490349471459.post-11755953471790666342014-09-07T22:56:00.001-04:002014-09-15T13:35:13.067-04:00Race: Groundhog 50k 9/6/14Groundhogs abound in the famous little town of Punxsutawney, PA a town around 6,000 people & 85 miles from Pittsburgh. It's only a 3 hour drive from home and timing was perfect for a tough 50k in preparation for Grindstone 100mi. in Oct.<br />
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I will note that I've gotten to that phase in my training where I hear myself telling my running partners how tired I am. I usually push it another week and then take a down week. I did that last week after a lot of late nights and early mornings and long runs. I've felt more tired than normal and just chalked it up to lots of work, family, training, & not a lot of sleep. I was hoping that things would pan out and I would shoot for about a 5hr 50k in Punxy. We (Dave & Sarah) drove to PA Friday afternoon and as the hills started to grow, I realized this would be a good race.<br />
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We stopped in at the Gobbler's Knob for race packet pickup and some words from Rob Lott, the RD (through 2014). It's the normal ultra atmosphere, humble, talkative, & friendly. The race will be directed by an new RD for 2015 and will be held in May on Armed Forces Day. We walked across the lawn to take our photos as the famous Punxsutawney Phil stage, found ourselves some great dinner at Mary's Place a few minutes away (dry county, byob) and highly recommended.<br />
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The 50k started at 7am around the corner from the Community Center. The 25k started at 9:30am. Weather was pleasant with high humidity. We took off after a veteran who parachuted into Normandy, France on this same day in 1944 (D-Day) gave us the instructions to limber up and...well, start.<br />
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<tr><td class="tr-caption" style="text-align: center;">pure focus prior to the race</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Race start</td></tr>
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It's hilly....we climbed up out of town, through the high school, then wandered up a dirt road before we hit the trails. I could feel it in my legs, the same tiredness I had felt the last 2 weeks...figured it would wane and I would find my legs later in the race.<br />
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<tr><td class="tr-caption" style="text-align: center;">About 4,500' of climbing over 31miles.</td></tr>
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The hills are steep! We hit ESPN hill, then Two Beers, then Yellow Bus...wooooo! they are not to be scoffed at. My immediate thought was I was not going to be sub 5 hour today...matter of fact, thought it might be a good idea not to kill myself less than 4 weeks from Grindstone. I found my pace and figured to just stay on track with nutrition, hydration, keep the pace easy, and turn this into a training run. That's pretty much what I did for the entire race...<br />
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The course is beautiful, the golden rod was flowering all over the place. Once you get to the top of the hills, you have to take a couple seconds and take a look around.<br />
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Top of Yellow Bus hill I think (photo from Sarah Hummel), the hill just drops straight down, not a single switchback on this course!<br />
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<tr><td class="tr-caption" style="text-align: center;">Speed walking the hill to Buck Run aid station. </td></tr>
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This was the course. You essentially run out and at the Buck Run aid station you begin a loop that you do twice. At the completion of the second loop, you're at mile 23. Head back the way you ran out but with a divergence up to water tower then back to the base of Two Beers hill which is simply humorously steep on the way back up. It's the hills that really make this race tough.<br />
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<tr><td class="tr-caption" style="text-align: center;">Finishing downtown Punxy. </td></tr>
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The entire course is runnable if you are trained for it & I think under normal conditions, I could've been around the 5 hr time frame, but ended up just over 6 hours...my slowest 50k since I began running ultras.<br />
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So, recovery was great...I didn't push hard but still ran for a long time on some tough trails so I skipped my Sunday run and worked on the lawn :) back to running Monday for a couple weeks then work on an taper for Grindstone.<br />
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I wore the new Hoka Mafate Speed 3 along with a new pair of CEP compression socks that fall just below the calves. I will admit, they were perfect. No blisters, no issues, great traction, & great cushion. 1 handheld bottle, Mountain Hardwear CoolRunner shorts & Pearl Izumi InR Cool tank. Did gels for most of the race along with Salt Stick caps, & pretzels at aid stations. Also, utilized Nuun energy tabs for the second 1/2 of the race....great for electrolytes & caffeine. All in all, a pretty solid nutrition.<br />
<br />
so, that's it. Great event, really cool award as well.<br />
<br />
- @ultrailzultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-29930764089844132472014-06-30T15:59:00.000-04:002014-06-30T18:37:59.606-04:00Race Report: 2014 Laurel Highlands 70.5 Mile<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7qFYg5om9nN6MeBx7JESGR0IB9v-tgWXshc94UjGnHykjLzterqF-gF95ayLZ-_Rx8F4WNIqzz3CkfAtb6OFx687U6KAHVdvTXUnSxifYXicol1NAYg7RV6HpPvn-BloAJphCExEX9Qig/s1600/20140614-615jac-X2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7qFYg5om9nN6MeBx7JESGR0IB9v-tgWXshc94UjGnHykjLzterqF-gF95ayLZ-_Rx8F4WNIqzz3CkfAtb6OFx687U6KAHVdvTXUnSxifYXicol1NAYg7RV6HpPvn-BloAJphCExEX9Qig/s1600/20140614-615jac-X2.jpg" height="425" width="640" /></a></div>
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<span style="font-family: inherit;"><br />Trying to write this race report on Laurel Highlands Ultra while my
legs are not fresh but my mind still is. It’s a 70.5mi trail ultra that takes
place on the Laurel Highlands trail that starts by the waterfall at Ohiopyle
and finishes just outside Johnstown, PA. This is the race that people say it
may be 70miles, but it feels like 100. This is good, this is what I was needing
since I didn’t have a summer 100 on the roster. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Rick Freeman, RD and Tim Hewitt, co-RD took over the race 15
years ago which has now been in existence for 35 years. It used to be a
self-supported race with an 18 hour limit, no aid stations, and just the 70.5
mile distance. Today, they have great aid stations, 50k distance, 70.5mi relay,
and 70.5mi individual distances. I think all total, there were about 340
runners amongst the various distances for the 2014 event. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">I had talked to a few folks who have run it in the past and
depending on who you asked, the response was something like It’s runnable after
mile 35….take it easy on the first 35 miles….don’t run until you’ve finished
the 3,000’ climbing after mile 8. After looking through the times from last
year and looking up people’s names on ultrasignup.com, I figured I could be
somewhere around the 15 hour mark and it things went really well, in the upper
14 hr range. <o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /><b>Here’s my take/experience:</b></span></div>
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<span style="font-family: inherit;"><b></b></span><br />
<span style="font-family: inherit;">We were on the bus from the
finish at 3:30am sharp, arrived at the start about 45mins later where they had
some water, coffee, drop bag drop-off, & check-in. It’s your typical
atmosphere pre-ultra….lots of people chatting, hitting the portos, sipping
coffee, adjusting gear, and telling stories. Rick urges us over to the start
and within a few minutes, </span>we're<span style="font-family: inherit;"> off and after a short stint on the road, we hit
the Laurel Highlands trail and begin the muggy ascent. I kept trying to run
easy, run easy, run easy, speed walk easy as it got steeper, but even going
easy on those sections was just not easy. A few miles and a few very solid climbs
later, it was apparent that this was going to be a true challenge. The humidity
was incredibly high, the roots & rocks made for a lot of focus on the foot
placement. So, about 8 miles in, there was some respite on the hills…and about
after mile 10, it simmered down a bit more and was much more runnable. Yes,
runnable. Lots of rocks, lots of roots, but the hills were calming down. For
the next 25 miles, there were lots of rolling hills, some short steep ones,
beautiful trails and it varied from speed hiking at 15-16min miles to running
10-11 min miles. The first aid station was at mile 19, I was using Hammer
Perpeteum so I had two multi-hour bottles to last me to mile 46 where my first
drop bag was. I wore my Altra Olympus which has ample cushion, lightweight, but
not much lateral support which was wearing on me a bit due to all the
off-camber trails. Otherwise, they were pretty good for the race. <o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaGS0Qf0Rnmv46VcczYQqIjoLVIMVz3fI7CJfDxHlEQQ7c2Qz-TeNelFsgtdsJgOucLnIkU6-_xTVmXQcCTLwD_i6rPBFblRAAWew7f2jqeZv_1pGu9N6oG_HiMV6bfwscG0X7AZ8mJSyC/s1600/20140614-098jac-X2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaGS0Qf0Rnmv46VcczYQqIjoLVIMVz3fI7CJfDxHlEQQ7c2Qz-TeNelFsgtdsJgOucLnIkU6-_xTVmXQcCTLwD_i6rPBFblRAAWew7f2jqeZv_1pGu9N6oG_HiMV6bfwscG0X7AZ8mJSyC/s1600/20140614-098jac-X2.jpg" height="320" width="212" /></a></div>
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<br />
<span style="font-family: inherit;">The trails are absolutely beautiful. The ground cover is
almost all ferns or mountain laurel. There were so many sections where you
would look out for a moment and it was just ferns all around, with the trees
creating a high canopy. Periodically, you weave through these verdant rock
structures, covered in moss, with the trail winding through them. Every so
often, you get a moment to </span>peek<span style="font-family: inherit;"> through the trees and see that you are in the
Highlands and how high up you’ve run. Somewhere around mile 35 or so, the
trails came up to a ski lodge where you see a sign saying you are at the
highest point in the Laurel Highlands, it was beautiful. I was running with the
lead female at the time (</span><span style="text-align: -webkit-center;">Johanna</span><span style="font-family: inherit;">) and we chatted about running as we plodded
along. I kept with my 1 Salt Stick every 45 mins, perpeteum, and lots of water.
I felt good and as the trail smoothed out, it was great to be able to actually
run for long stretches. <o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh02z2JqyGzVtW7-vuI8aVELfp_6Bl93cZky1VzY4OLUHVQINDIOWYQ90kV91VX9rZdZZqCgXqQNfM_HhpUTfqy28TmEaIeYefrBsPwnbafxrQNn3ZQStDV7z70diSjmSOQbvla6wtcO4d/s1600/20140614-712jac-X2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh02z2JqyGzVtW7-vuI8aVELfp_6Bl93cZky1VzY4OLUHVQINDIOWYQ90kV91VX9rZdZZqCgXqQNfM_HhpUTfqy28TmEaIeYefrBsPwnbafxrQNn3ZQStDV7z70diSjmSOQbvla6wtcO4d/s1600/20140614-712jac-X2.jpg" height="265" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mile 46 Aid Station, new socks, new shoes, <br />
loading up on calories. </td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: inherit;"><br />I hit the mile 41 aid station where Dan & Anne from Ohio
were helping me out, </span><span style="text-align: -webkit-center;">Johanna </span><span style="font-family: inherit;">was starting to feel the effects of the run and I
told her to take her salt before she headed out. She was leading at that point
but fell back a few spots by the end of the race. I got to 46 where Rich was
waiting for me, changed my shoes, socks, drank a redbull, took some food, soda,
water, Gatorade, and headed off with a full stomach. It made a world of
difference…I was really needing calories so when I got to 57 I ate a lot more,
grabbed my 2</span><sup style="font-family: inherit;">nd</sup><span style="font-family: inherit;"> drop bag with headlamp, did another redbull, ramen
soup, grilled cheese, soda, water, and took off. I was feeling good and decided I was done playing </span>leapfrog<span style="font-family: inherit;"> with
some other runners (as enjoyable as the conversation was) and with a sub 16hr
finish in sight, I focused and pushed hard. I got to mile 62 after a quick stop
in the woods to take care of business and loaded up on some soda, & food.
They told me 2 miles flat, 3 miles rolling, and 2mi downhill to the finish…and
they were right. I pushed hard, seeing 10min miles and faster until I hit the
hills, speed walked only when I had to, and mile by mile, reeled in the finish.
I passed a few people and with just 2 miles to go and a lot of really rough
downhill, I pulled out the headlight. Jody from </span>Fleet<span style="font-family: inherit;"> Feet had loaned me his
Garmin Fenix 2 to try and it was pretty accurate throughout the trail (which is marked EVERY mile with a cement post with that mile) and I kept checking to
make sure that the variation between the garmin and the mile markers were
accurate so I could make it under 16hrs. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">I emptied my bottles, barreled down the last 2 very rocky
downhill miles, and with a few hundred yards to go, passed one last runner. I
rolled in at 15hrs 36min where Rick immediately gave me the award which is a
beautiful wood rendition of the 70<sup>th</sup> mile marker. <br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ7SiFCy1MAgVC5aWtBrvrOCaxG1cq1P-oKdZINbYE6NsCCHzlgtzYvE7fDZYxS0L96K3rKv9o4EO20LCjdgpcb7kq5VzqRUqjeEkb6ZANfkmKCigUlE53ojManks2xXZEMgI5a3Qnf4dx/s1600/RF.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ7SiFCy1MAgVC5aWtBrvrOCaxG1cq1P-oKdZINbYE6NsCCHzlgtzYvE7fDZYxS0L96K3rKv9o4EO20LCjdgpcb7kq5VzqRUqjeEkb6ZANfkmKCigUlE53ojManks2xXZEMgI5a3Qnf4dx/s1600/RF.JPG" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rick Freeman (RD) smiling bigger than me....my legs hurt. </td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: inherit;">This race is hard, it’s very technical, it’s very hilly, but it
was <i>absolutely</i> beautiful, historic, and was extremely well organized with a
great atmosphere. I will say that if it wasn't so beautiful, it would quite possibly be a really hard race to want to come back to...but it's just beautiful. I stayed downtown Johnstown (which has a significant history
from the Great Flood in 1889 which killed over 2,200 people then two more
floods in 1936 and 1977) and opted for the pre-race dinner which I recommend
for meeting these amazing people, answering questions, and getting some good
food. <o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: inherit;"><br />I’m writing this 6 days after the race, I’ve ridden the bike
and run hard twice. I would’ve run a little more but work travel has just not allowed for the time, which is probably a good
thing. My quads were sore and had some post race swelling in the feet but that
all subsided within day 2-3. My metabolism was off the charts for the last
couple days! This almost has the feel like I completed a 100 miler. Great race,
great people, I’ll be back to do it again.<br /><br />z</span><o:p></o:p></div>
ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-1258277722715050762014-05-16T22:21:00.002-04:002014-05-16T22:21:36.915-04:00Race: Buzzard Day 50k 3/15<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7_IBCw-mDDEdXlUvTBBdW5mdOlyhwZwsx_8FTn2WFGS7jULlYrRvx7YNalJXQR8vipbh7KrucjYdbsKjcTPWufWAmTQ19gRRro6wA6yzJcTeX-VWbZupKN4MeSYbXhyP3Y-O7D9PbogKh/s1600/DSC_4361-M.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7_IBCw-mDDEdXlUvTBBdW5mdOlyhwZwsx_8FTn2WFGS7jULlYrRvx7YNalJXQR8vipbh7KrucjYdbsKjcTPWufWAmTQ19gRRro6wA6yzJcTeX-VWbZupKN4MeSYbXhyP3Y-O7D9PbogKh/s1600/DSC_4361-M.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">weaving through the 25k Starters as I came in on my 2nd loop. Pretzels stashed in my cheek. </td></tr>
</tbody></table>
<br />
<br />
ok, ok, ok....it's been a loooong time since I posted a race report. Partially because I didn't have any races during the winter.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEh7tSmecm0OHX9RJ8OPUiisoGnJ96jvAWdtGQoRk404rOuwih6i-prUYNhKmV54w2PT9MDZzafxV-9Ha4YQXj2rin2SXl3_SaeI8E4qGsICKU8H57qmF5TMTl1PbBP4X6U7X-Og6W_o8G/s1600/DSC_4306-M.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEh7tSmecm0OHX9RJ8OPUiisoGnJ96jvAWdtGQoRk404rOuwih6i-prUYNhKmV54w2PT9MDZzafxV-9Ha4YQXj2rin2SXl3_SaeI8E4qGsICKU8H57qmF5TMTl1PbBP4X6U7X-Og6W_o8G/s1600/DSC_4306-M.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coming in from the 1st 25k</td></tr>
</tbody></table>
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<br /></div>
My training was <i>really </i>consistent & solid throughout the never-ending Ohio winter. I managed to pick out a treadmill for Xmas and used the heck out of it. I hit the Dion Snowshoes as much as possible with my snow loving dog Sasha and I started really including thesufferfest.com indoor cycling videos into my XT regimen each week. I am looking to pickup a Fat Bike to extend the ability to ride outdoors in the winter so hopefully, that will be a reality this year.<br />
<br />
I followed my 100miler plan which included a lot of long runs in very cold conditions, lots of trails, and more miles on the treadmill than I wanted, but with a -3% to +15% grade, the workouts were pretty effective. I managed some good runs like a 4hr 45min 35 miler that was a combination of roads, trails, and some fast treadmill miles.<br />
<br />
Anyhow, Buzzard Day 50k is held in Hinckley somewhere in CVNP I think. I haven't run this before but the weather was looking nice, I needed a long run that day, and my buddy Dave Wank was up for a race as well. He was a little further ahead in his training cycle for O24 and I was still in the mileage base phase. For me, this was a low pressure run.<br />
<br />
It was icy, icy, icy and snowy with some mud thrown in but the weather was decent enough for shorts and a long sleeve. So, after a cigar smoke filled pre-race announcement courtesy of Roy, Dave & I lined up with Connie and some others, had some chit chat then tip toed down the trail. I immediately began cursing myself for not putting the trail spikes in my shoes to help with the ice. I went with my Hoka One One Stinson Trail shoes which are ridiculously cushioned with good tread, but I had been having issues with the outer section that hits up under my ankle. It was causing bruising but I chose to wear those over my Altra Lone Peaks that day since I had been training mostly in the Hokas and I wanted the cushion.<br />
<br />
I went out too hard. I knew it, but I went with it anyhow. There were a couple of us in the top 5 or so with Nathan Szabados already gaining time on us (and in vibrams, to boot!). Somehow, we missed "the hump" a hill that was essentially an up and back. We kept up the pace, and rounded the lake, still running quick and really enjoying the fact that I was feeling good. Dave & I stayed together for quite some time, got lost a bit in the ledges, found our way up to the aid station and finished up the miles to the 1/2 way point. Dave had gained about 30sec on me on the downhills and as he came out of the AS, he said we missed a section "what section?" I asked, he said "look at our time" which was 1:59 for 16 miles....we were running quick, but not that quick. The AS volunteer explained we would need to run "the hump" twice and then continue on or we would be DQ'd. We found the hump after it had been re-marked. Dave was probably a minute ahead of me at this point. I came into the AS and was extremely clear about where I asked that I needed to turn around at, the volunteer captain showed me where to turn, run back up the hill, then come back in the last time to AS, then continue on.....on my second time down, I see Dave coming up. He had gone too far (or I had gone short). I told him, he told me I was short. I checked with the AS capt again and they confirmed I was good. At that point, I told them they had just inadvertently pushed me into 2nd place since they had Dave run further down the hill.<br />
<br />
It was a good 5 miles (about mile 25) before Dave caught me. I was running solid on the very icy lake knowing that Dave was chasing. He had gone from being a min ahead of me to being 2 minutes behind or so. He caught me in the ledges and was fuming with frustration. I swear, if he could've harnessed that frustration, he could have caught Nathan and won the damn race. We stayed together through the 26mi AS and he took off. I had been battling some nausea from eating too much or not right and was pretty happy being 3rd place. I figured I would push it and catch up to Dave so we could battle the finish but it took me 3 miles before I felt good enough to push it. By then, I had crested beyond the 5 hour mark and Dave had gained like 15 mins on me. I let my passiveness get the best of me knowing that I had 3rd place, I just settled in. It was far too late to push for a sub 5. Dave finished about 4:52, I got 5:07 but I was happy overall. This was a tune-up race and for me the fact that I was in decent enough shape to eek out a 3rd place on a 50k was a good day in my book. However, I never should have let the foot off the gas. There is really no reason why I shouldn't have been well under 5 hours. It was a good lesson, each race is.<br />
<br />
<b>Nutrition</b>:<br />
Perpeteum (should have done Heed) - tossed it a the 25k, went to water, Heed, Pretzels<br />
Salt Stick Caps (1 per Hour)<br />
<br />
<b>Gear</b>:<br />
Pearl Izumi LS top<br />
UD Handheld<br />
Patagonia ProUltra Shorts<br />
Smartwool Socks<br />
Hoka One One Stinson Trail<br />
<br />
-z<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Finishing up 5:07, 3rd Place OA</td></tr>
</tbody></table>
<br />ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-44222467791381564412014-01-09T14:47:00.003-05:002014-03-12T14:02:31.659-04:00Race Report: 2013 Burning River 100 "The last 14"<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHL3m7EE9Bv3L22xVl1S1HWle7abScQxa5Vo8XLd-zbkIns74Z_hlJkUVB1i6tbObR6v6AJOWbleiipdvlE4ZAaalv4C8-HWsWyCpeHR7Yr891GuW2BeO7ytksI8hM46bP0aQN99XxV6j4/s1600/IMG_20130726_203009.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHL3m7EE9Bv3L22xVl1S1HWle7abScQxa5Vo8XLd-zbkIns74Z_hlJkUVB1i6tbObR6v6AJOWbleiipdvlE4ZAaalv4C8-HWsWyCpeHR7Yr891GuW2BeO7ytksI8hM46bP0aQN99XxV6j4/s1600/IMG_20130726_203009.jpg" height="237" width="320" /></a></div>
<br />
<br />
This race was on July 27, 2013 and it's now January of 2014! I took a higher position at a new company over the Summer which was a great change but certainly more of a time commitment. My wife's father who had been sick off and on sadly passed in August; it was a tough Summer and certainly not optimal for ultramarathon training. Somehow, it all managed to come together over a very well executed race though.<br />
<br />
The time goal was to run under 24 hours, that was it. I have had a couple of 100 milers (Oil Creek and Burning River) resulting in the 28 hour range after being on track for 20-24hrs but with dietary issues and lack of experience leading to slower finished. Leadville 100 ended with a DNF in 2012 due to altitude and frankly, I was getting tired of not running what I felt I was capable of. It's all part of the journey, but I really wanted a solid result....Burning River would be a great place to test it out. I live near the course trails, I've run it, paced it, and the weather turned out to be pretty good.<br />
<br />
My friends Dave Wank & JP Preston had generously offered crew & pace me. JP paced me in 2011 where I was stubborn, fast then slow, but learned a lot...he was patient and let me learn. Dave & I are regular training partners and he knew what I was capable of. They essentially alternately crewed and paced me. <b>The nutrition strategy</b> of the race was to each as much as I could stomach for as long as possible in whole foods (sweet potatoes, feedzone portables, etc...) then try to maintain Hammer Perpeteum at about 250/300 Kcals per hour thereafter. Once I could no longer stomach the Hammer, it would me eat anything that I could and continue to monitor the electrolytes. I will say that Dave & JP kept me on task, eating and monitored tremendously well...it was so incredibly key to have a crew to force the food, hammer, hydration...have gear ready, I can't emphasize it enough.<br />
<br />
The race was great, my running buddy Jim Mann & I ran together from the start, we paced each other well for....wait for it....65 miles...again.....65miles! I have never run with any one person for anywhere near that distance. It was great for the both of us to have the other to help gauge the pace, food, etc....We came in a little fast (5hr 30min) over the first 50k, but knew that we had some slower miles ahead of us and managed to maintain very well. Jim hit some sugar/sour stomach issues around 34 and I helped him back, we slowed a bit then once the rain started we just gutted it out in the sloppy sloppy mud until mile 55.<br />
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<tr><td class="tr-caption" style="text-align: center;">NUUN hydration, baby!</td></tr>
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We hit the 100k mark in 12hrs 45min and had lost some time due to the significant mud on the previous section. I picked up JP at mile 65, took a redbull, and he helped me get back on track with food. Jim picked up his pacer, Crystal Shinosky as they slowly pulled away for about a 20min lead on me by the end!...I kept with the "short, quick, & choppy" for my cadence for the tiring miles. JP kept me talking and pushing and although I swear I saw a baby chimpanzee in a tree hollow, I was fully aware of my mental state ;)<br />
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My family came out to cheer me on around mile 70 and it took all I had not to tear up....It was awesome to have my kids run up and want to have some of my drink, my wife see me smiling with 70 miles in my legs...it was great, just great. It lifted me up thinking they were waiting for me, and lifted me long after I ran off from the aid station.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb-qyWdeZAgQsWHcfgnZ7lphW_KWc0gLVWwY76bs8lWyFp7XWdaecWcMLT2gAcqcfZVA2IGqeg8lrH5Qu0nxLKR-pfVQnW0FebhnTxJQd80LmH5Jx5f8wDZ5HDOW6eHFkHYGdZWOjGzEdP/s1600/IMG_20130730_124142.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb-qyWdeZAgQsWHcfgnZ7lphW_KWc0gLVWwY76bs8lWyFp7XWdaecWcMLT2gAcqcfZVA2IGqeg8lrH5Qu0nxLKR-pfVQnW0FebhnTxJQd80LmH5Jx5f8wDZ5HDOW6eHFkHYGdZWOjGzEdP/s1600/IMG_20130730_124142.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My daughter drinking from my UD handheld at 70mi with ginger ale in it. That's love. </td></tr>
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We hit the Bills Badass loop and JP laid it out for me...if I want a shot at sub 24, we need to hit this 6mi loop in an hour..get to Dave who was waiting at mile 86 for me..and then bring it home. I was feeling good, wanting to catch Jim & Crystal, pushed it a couple times to test the legs for speed and came out 1hr 2mins, ran quickly across the roads & fields to Howe Meadow were I told Dave I was ready for the beatdown. JP executed the pacing perfectly and we had some great conversation along the way.<br />
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<b>The last 14. </b><br />
<br />
86 Miles in the legs...RedBull down, ramen down, salt stick caps, new shoes, new socks, legs ready, yes? Garmin,...garmin dead @ 19.5 hours...who cares, go! I told Dave I had some legs left in me and was saving them for the last 14. He was giddy with the excitement that we weren't going slow....We pushed up the couple miles on the road, up the trail to O'Neil Woods, then down onto the towpath....our pace started to creep faster and faster. I didn't ask what time it was, I didn't ask for pace, sub 24 was almost certain, but I knew that we could get under 23 if we pushed....we pushed. There were a lot of miles somewhere in the 7:30 range and faster as we got closer. We were flying past people doing the death march and I was feeling like I wanted to battle. We did a couple of gels, another RedBull with water, and mile by mile, reeled it in. Dave simply asked "<i>Just give me all you've got and I promise you will be happy with the results.</i>" I came in the last mile, JP joined our sub 7 pace came in sight of the clock to see that I was well UNDER 22 HOURS! I finished in 21:43 with the 4th fastest time on the course for the last 14 miles. It was the best executed team effort 100miler I have ever run. Dave & JP rocked and I managed a 7+ hour PR! Proud of Jim Mann & pacer Crystal for executing an amazing race.... Great event, just great.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmcHP_5yrlMHZXhaXU4ARWtRP3wHC4n1Dyz6AY97uCDSeCahowB1QWQTEymGeBdsRevVjwjgcfEwPrSCymo46sDcTGj439RE7Obk52qV-AVA01kc5GGoUP0jwPHOpTxvsNBlmSxggiPaVm/s1600/1375002205387.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmcHP_5yrlMHZXhaXU4ARWtRP3wHC4n1Dyz6AY97uCDSeCahowB1QWQTEymGeBdsRevVjwjgcfEwPrSCymo46sDcTGj439RE7Obk52qV-AVA01kc5GGoUP0jwPHOpTxvsNBlmSxggiPaVm/s1600/1375002205387.jpg" height="320" width="238" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">(Lef to right: JP, Zack, Dave) I swear I'm not as short as I look. "It's an optical illusion..it's the pleats"</td></tr>
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Recovery was very good, ran with the kids the next day and after a couple weeks of easier training, I was back on schedule. Great race, well run, maybe I'll come back in a year or so.<br />
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<b>Gear</b>:<br />
Patagonia ultra Shorts<br />
Pearl Izumi Compression run shorts (mile 40-101)<br />
Pearl Izumi shirts<br />
Ultimate Direction AK Vest<br />
Ultimate Direction Handhelds<br />
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<b>Socks</b>: no blisters<br />
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<tr><td class="tr-caption" style="text-align: center;">ALTRA: Lone Peak, Lone Peak 1.5, Torin, Torin. Smartwool. </td></tr>
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Smartwool PhD (3 pairs)<br />
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<b>Shoes</b>: no blisters<br />
Miles 1-55: Altra Torin (1st pair)<br />
Miles 55-86 Altra Lone Peak 1.5<br />
Miles 86 to 101: Altra Torin (2nd pair)<br />
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<b>Food</b>:<br />
Hammer Perpeteum (w/caffeine)<br />
nuun<br />
Baked Sweet Potato 1/4's with sea salt<br />
The Feed Zone Portables (sticky rice/egg/bacon/maple syrup)<br />
Salt Stick electrolyte caps (like gold in a pill)<br />
Aid Station Food: turkey sandwiches, pretzels, water, peanut m&m<br />
RedBull (liquid gold)<br />
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<br />ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-51701072344283628982013-04-11T14:08:00.001-04:002013-04-11T14:08:31.524-04:00Race Report: Foolks 25/50kI did the Fools 25k (2:39) in 2008 before it was as big as it is now, 50k in 2011 (5:24) where I went out too fast on the first 25k and paid for it dearly on the last 25k. 2012 I was unable to fit it in my schedule and this year I was on vacation the week before but intent on running it. 2013 was supposed to be a sub 5....which I did but only because it was the 25k :)<div>
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I even tapered for a week while in Hilton Head...I ran every day but all nice & easy miles on the beach. We ate & drank too much (more of the latter) but enjoyed the family vacation. We arrived after a 15hr drive back home by about midnight, unloaded, packed for the race and then back up at 5am to head down to CVNP. </div>
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The plan was to run consistent and shoot for a solid 4hr 45min run but I never felt quite right, but the pace was decent. I was somewhere about 9th overall but not feeling my normal self. Felt tired, heavy....wondering if the prior day and week really was taking a toll or if it was a mental trick. You'd never guess by the photo, but I was soon to take a turn for the worse...</div>
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<tr><td class="tr-caption" style="text-align: center;">More air than I expected!</td></tr>
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Not finishing was not on the radar but somewhere around mile 10, I started the ultra-slog...felt terrible, exhausted, and not wanting drag myself through the rest of the race just for the sake of not posting a DNF. about mile 15, Jim caught up to me and asked how I was feeling....he had just driven from Florida and was experiencing the same issue. I asked if I stop at 25k, if I get a DNF...when he said no, I made my decision. It was one of those days where I really made a smart move. </div>
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Those last 3 miles really helped make my decision. I rolled in, asked to drop to the 25k....Jim followed suit shortly after and then we sat back and relaxed. This is the first time I've stopped short during a race and gone to the lesser distance. I was glad I did. It allowed me to chat with a number other runners & volunteers, see my friends finish...and enjoy the day. Do I wish I finished? Of course....but it's just a run....it wasn't in the cards that day. I enjoyed the vacation, stayed up late, had fun, played with the family a ton, indulged, etc...then drove all day....I'll take that over a race...</div>
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ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-9942565204072682862013-03-15T10:50:00.002-04:002013-03-18T10:19:48.759-04:00Gear Review: Altra Lone Peak [1 year later review]I wrote<b> <a href="http://ultrailzz.blogspot.com/2012/01/altra-lone-peak-review.html" target="_blank">this initial review</a></b> over a year ago on the first pair of Lone Peaks that I tried. I like to make comments or write occasional product reviews for gear that I actually have used for a good period of time. What better way to review running shoes than to beat em up and live, race, & train in them from beginning to end to see how they really perform and hold up? If you just review them when they are pretty, new, and at 100% it's not a true review, right?<br />
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I got about 480 miles out of the first pair of Lone Peaks that I wrote about. Let me say that <b><i>they were not dead yet</i></b> but I had torn the upper from the sole large enough to fit a few fingers through, as well as rocks, dirt, etc... The soles had plenty of life left in them and they have since been donated to Purple Heart.<b><i> I am confident that if my fat feet hadn't blown holes in the sides that I could have gotten 2-300 more miles in them at LEAST.</i></b> I have friends who are getting +800mi in them. I tend to retire my trail running shoes to landscaping duty somewhere between 300-400mi at best. Either the cushion stops cushing or the uppers tear apart....<br />
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I did everything from daily training to racing in them: trails, roads (actually pretty good on roads), trail speed-work, hill-work, technical terrain, snow, rain, rock, you name it, everything from the trails in the Northeast Ohio, to Kettle Moraine trails in Wisconsin, to 110 degree heat in Texas, to the mountains in Colorado for Leadville. All my ultra distance training runs as well as my ultra distance races with the exception of Oil Creek 100 were done in Altras. I'm not a super light runner (~170lbs) and the local Fleet Feet owner tells me I have Fred Flinstone feet....<br />
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...which is about right, my feet have increased in overall size since I started doing ultras about 5 years ago now....I have blown out the sides of every single trail shoe that I have owned. I used to wear a 10.5-11 and now I have been wearing 11.5 and 12.0 depending on the model. With all that being said, I admit that I am hard on shoes....most runners are. So I picked up another pair of Lone Peaks needing the new ones before a race, when they arrived, they were the same size as before but too small....I was stuck and raced Leadville in them anyhow....put in a few weeks of training in them before I just asked if I could warranty them for a larger size, which they did (awesome). Looks like any sizing issues have since been resolved with Altra. I'm now over 220 miles in the current pair and have added some shoe goo to the sides to make sure I don't blow these out...thus far it's working quite well.<br />
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I re-read my<b> <a href="http://ultrailzz.blogspot.com/2012/01/altra-lone-peak-review.html" target="_blank">previous post</a></b> on these shoes....All my original comments and initial thoughts were confirmed. I used them for all my training and racing for the Leadville Trail 100 and all my events since. Due to availability issues, I didn't have them for Oil Creek 100 and I really wish I had....it makes me appreciate them all the more now.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrAya4MvutmHsvERmBrP4p4DKnjMu9i8_V1D5WrMFINaQzDOxhQTvfFlqggn-1rHCxW9LTgp4FWvIC7zSkEp65Kjb5D8tEP9UhGTRYQKZ-SdGaRPpDVL1_63r2USF_b4rq2MzDMrl4scco/s1600/Altra+Shoe+X-Ray_thumb%5B2%5D.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrAya4MvutmHsvERmBrP4p4DKnjMu9i8_V1D5WrMFINaQzDOxhQTvfFlqggn-1rHCxW9LTgp4FWvIC7zSkEp65Kjb5D8tEP9UhGTRYQKZ-SdGaRPpDVL1_63r2USF_b4rq2MzDMrl4scco/s320/Altra+Shoe+X-Ray_thumb%5B2%5D.jpg" width="320" /></a>I still would like to make sure that people understand that this is <b><i>not a minimal shoe</i></b>. This is a<i> <b>natural style</b></i> running shoe (see left pic). It's zero drop with a 22.5mm heel and 22.5mm forefoot....that's not minimal in my opinion. The shape of the shoe is what sold me initially, it's foot shaped and therefore it fits my feet (imagine that), allows for natural foot splay, traction is outstanding in mud & snow and everything in between. In some situations, it's more shoe than you may need...say for trail races that you could use road shoes on, but I use them for everything.<br />
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Below is a shot from a <a href="http://ultrailzz.blogspot.com/2013/02/race-dirty-love-trail-10k.html" target="_blank">local 10k</a> trail race that was all ice & snow....I managed 12th OA of a 300 person race, which for me is really good at that distance. This is to brag about the shoe....it was perfect. I didn't put screws in my shoes for the ice, just laced 'em up and went. <br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOVLyzPJgehKeBDyuQ2SyIcoJjrALCXJKSu8Iknbv5v2B5TBZtQZZhhDHsKpp0By_H38uk3uluN19vmGizU1UwsSSHJkgxzTXlIfZRJZZMC7jWbYc6_REvDOw435DZ4x89M5dXsS4pOfL5/s1600/2-10-2013%252B9-52-23%252BPM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOVLyzPJgehKeBDyuQ2SyIcoJjrALCXJKSu8Iknbv5v2B5TBZtQZZhhDHsKpp0By_H38uk3uluN19vmGizU1UwsSSHJkgxzTXlIfZRJZZMC7jWbYc6_REvDOw435DZ4x89M5dXsS4pOfL5/s200/2-10-2013%252B9-52-23%252BPM.jpg" width="135" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">running ~6:15 pace downhill on snow/ice with confidence!</td></tr>
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Here are the specs from Altra's website:<br />
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<ul style="background-color: white; font-family: HelveticaNeueW02-55Roma; font-size: 12px;">
<li class="specs" style="height: 20px;">Weight: 9.9 oz</li>
<li class="specs" style="height: 20px;">Midsole: Zero Drop™ EVA/A-Bound Midsole</li>
<li class="specs" style="height: 20px;">Foot Shaped Design: Male FS-1 Last</li>
<li class="specs" style="height: 20px;">NRS: Natural Ride System</li>
<li class="specs" style="height: 20px;">Outsole: TrailClaw Outsole</li>
<li class="specs" style="height: 20px;">StoneGuard and Trail Rudder</li>
<li class="specs" style="height: 20px;">Insole: Mountain Footbed (Similar to Support Footbed)</li>
<li class="specs" style="height: 20px;">Upper: Quick dry abrasion resistant mesh upper with minimal seams</li>
<li class="specs" style="height: 20px;">Asymmetrical Lacing, HeelClaw, and A-Wrap for Superior Fit</li>
<li class="specs" style="height: 20px;">Liner: Drilex Premium Liner</li>
<li class="specs" style="height: 20px;">Stack height = The total thickness of the shoe/the distance between the foot and the ground.<br />With Footbed: 22.5mm(Heel)/22.5mm (Forefoot)<br />Without footbed: 17.5mm(Heel)/17.5mm (Forefoot</li>
</ul>
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I've now run in the Lone Peak, Superior, Instinct 1.5, Instinct 2.0, and most recently the Torin. I am really looking forward to try the Lone Peak 1.5 (April '13). This post is about the Lone Peak...but I will tell you that I am head over heels for the Torin (road)....I'll have to do another post for that one.<br />
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I would say that once I transitioned to the zero drop it's not even noticeable anymore. I am a mid/forefoot runner still and have been working on becoming more efficient each year. I also fiddle with the lacing patterns a little bit to dial in the lose or snug-ness of the shoe but once they are all set, I haven't had to change them. My shoe choice for BR100 this year will be the Altra Lone Peak (trail) and the Torin (road) unless I can find even more love with the LP 1.5. I'll be racing the Fools 50k in a few weeks in the LP's for certain.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN_TpW27lb-jkITfxUO4H3RtUWk8QDH5KPDdT_21aR-EBCEe18krN3oMop0_Tjp0CoMou0avISax2RsbvBnNlxWqI7s4A7YCTNESf_o0jZxMFzf38zQ98ngmacsfZPLmtyvkGQYV2m2yIu/s1600/615847_416278145104220_837648427_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN_TpW27lb-jkITfxUO4H3RtUWk8QDH5KPDdT_21aR-EBCEe18krN3oMop0_Tjp0CoMou0avISax2RsbvBnNlxWqI7s4A7YCTNESf_o0jZxMFzf38zQ98ngmacsfZPLmtyvkGQYV2m2yIu/s200/615847_416278145104220_837648427_o.jpg" width="200" /></a></div>
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-@ultrailz<br />
<br />ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com1tag:blogger.com,1999:blog-3520753490349471459.post-30842635559837586842013-02-17T16:32:00.000-05:002013-02-17T16:33:44.069-05:00Race: Dirty Love Trail 10k<a href="http://westernreserveracing.com/dirty-trail-series/dirty-love-10k" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheXKFgX-6pk-kh32PX_mu6sJChSYIsi-Hsq3USIcJwg3JfomZBbA31kgZloWgb5r8iJW51MS0JodJqdGXabNoNwvofS10-9B55IhWMJNVxJv-e36nqt48yxR4VqjnQibU1J5_D62Cnyk9p/s1600/DirtyLove.jpg" /></a><b>The Dirty Love Trail Run 10k</b><br />
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I know, I know....it's not an ultra..but it was a great race! With sick kids, sick wife, cancelled snowshoe race, and raging to run something hard this weekend, I was lucky to get out and sign up for the Dirty Love Trail Run 10k which is about 10min from me on trails that I know well.<br />
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I can't recall the last time I actually raced a 10k on the road or trails, so this was a PR and a CR for me :) <br />
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I got in a nice 3mi warm-up on the icy/snowy trails, shed the tights & fleece cap for shorts on this sunny day, lined up and decided to just run hard and try not to ease into a comfortable pace. There were just under 300 runners and in short races with this many people, I rarely place in the top....<br />
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The course is a great mixture of a creek crossing, singletrack, bridal trails, and lots of good variations in terrain. The hardest part was trying to get decent footing on the icy trail. Staying on the edge of the trail where there was a dusting of snow was the best bet...then just hoping for the best when slipping around. <br />
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The strategy was to start smart, run the tough hill, Ox Lane with an average of 19.5% grade at a decent clip, push over the top and try to keep it under an 8min/mi for the rest of the race.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3tuBhMthSxd4aI4fjVknLgStgTZgOthO8RkXPm_OgTpc5fwgD-tMTgsXh7AtI_k583tARECY2YbxtsrgtkchSIjvOi6uE0DLdnBhT4RwiwVWo5zUB1vt5nPt_8t_9m4FnNLDPqIwBmhP4/s1600/elevation+TDL.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="164" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3tuBhMthSxd4aI4fjVknLgStgTZgOthO8RkXPm_OgTpc5fwgD-tMTgsXh7AtI_k583tARECY2YbxtsrgtkchSIjvOi6uE0DLdnBhT4RwiwVWo5zUB1vt5nPt_8t_9m4FnNLDPqIwBmhP4/s1600/elevation+TDL.png" width="640" /> </a></div>
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That's the race....up the hill, along some good rollers...then ultimately back down and to the finish. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglnk7r8kKlYOEQM6woHU8bG-8DvJ95ZlQB4zDpMpJ876UNRPAn-God1uGJs8rK7NIE2CeTCDDQZBdIMo0uJ2OSCB3RoOiuM05iOiJxuqZ7CPR7CUK07bsf01tH1b8EC5GT41c5ZMrGTmlF/s1600/DL10k.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglnk7r8kKlYOEQM6woHU8bG-8DvJ95ZlQB4zDpMpJ876UNRPAn-God1uGJs8rK7NIE2CeTCDDQZBdIMo0uJ2OSCB3RoOiuM05iOiJxuqZ7CPR7CUK07bsf01tH1b8EC5GT41c5ZMrGTmlF/s320/DL10k.JPG" width="224" /></a><b>Lessons learned</b>: It hurt, just like it should! Bit by bit, I chipped away at people in front of me....reeled them in one by one. Bombed the downhills, pushed the uphills, and tried not to chill out on the flatter sections. It by far was one of my most well played races. As my buddy Dave said "You may have found your distance!" Maybe...especially when this is not what I train for. <br />
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<b>Results</b>: I finished at 47:38 (7:40 pace) for 12th Overall, and 2nd in my AG which is really good for me in a field that large. Had the footing been better, we all would've run faster...but I was REALLY happy to finish that close to the top 10. I am amazed at the top male (John S.?) who averaged 6:27/mi over that terrain...astounding!<br />
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I only got in 9+ miles that day of running and about the same on Saturday which was -10 miles I wanted over the weekend....However, it's early in the season and I have solid miles in so I am not fretting it. Fast speedwork counts double, right??<br />
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<b>Shoes</b>: zero drop <a href="http://www.altrazerodrop.com/" target="_blank">Altra Lone Peaks</a>, baby! This is my 3rd run in them (second pair) and they worked fantastic. No hot spots, great traction considering, and my ever present smartwool socks. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0eCB5MlUcZcDvhZw0eULJ7zYcHo-F-C1eiij5ZXxdI8z1w8tIspiCZ7F2Eq122SkdGBUq12fMICxVBe-ErimdTeTeLNm8g1M-5kvaFgKPiJDu1Lb1nLH_ou6ED_MAT8EsCyytamPcgPaI/s1600/DLove.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0eCB5MlUcZcDvhZw0eULJ7zYcHo-F-C1eiij5ZXxdI8z1w8tIspiCZ7F2Eq122SkdGBUq12fMICxVBe-ErimdTeTeLNm8g1M-5kvaFgKPiJDu1Lb1nLH_ou6ED_MAT8EsCyytamPcgPaI/s1600/DLove.jpg" width="191" /></a></div>
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Overall, I was just really happy to have a great race...the day went well and I've got a nice mug to boot! See you on the trails!<br />
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-z<br />
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ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-51256357880470583372013-02-12T09:54:00.000-05:002014-01-09T14:54:26.110-05:00Ultrarunning and Periodization Plans<div style="text-align: center;">
<b><span style="font-size: large;">2013 Plans coming together and a ramble on Periodization planning for ultrarunning. </span></b></div>
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<b><span style="font-size: large;">______________________________________________________</span></b></div>
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Well, the running plans are starting to materialize a little better thus far....<br />
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<ul>
<li>Groundhog Day 10k Snowshoe Race (cancelled - see Dirty Love 10k race report coming soon). </li>
<li>Fools 50k</li>
<li>O24 (directing)</li>
<li>Cleveland Marathon</li>
<li>TNF Endurance D.C. (50mi) -or- Mohican 50mi -or- Laurel Highlands 70mi or 50k. </li>
<li>Lake Health Distance 1/2 Marathon</li>
<li>Burning River 100</li>
<li>Fall Road Marathon</li>
<li>Oil Creek 100</li>
<li>TNF Endurance Madison, WI (50mi)</li>
</ul>
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It's a skeleton plan at the moment but we'll see what work travel, family, and life brings to the schedule....<br />
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<b>Training ramble: </b><br />
<br />
Training is going very well....I'm at the stage where I am toying with plans that I have used in the past vs. higher mileage and structured weeks with plenty of speed work, hill training, cross training. Ultimately, I've modified my micro cycle weekly plan to a slightly modified plan that allows me more mileage and still get in the cross training...the last plan was successful in the fact that I arrived at the starting line for Mohican 50mi, Leadville 100mi, Oil Creek 100mi, and Bills Badass 50k healthy and injury free with a good amount of speedwork under my belt and quality training hours but I felt like I could use some more miles...<br />
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It's hard as an athlete, whether as a cyclist or a runner to not focus on your miles for the week/season....in the last year, I felt like I had really increased my core strength, speed, and overall fitness. I tried to focus on training <i>hours </i>and sort of cover one eye when looking at my miles each week....knowing that I was doing the "equivalent" work in hours was reassuring, but I still felt like I needed to log more miles. Sport specificity no doubt has merit, so if you want to be a good runner...then run, right?! If you want to run fast, then run fast in training....get it? I struggle with this simply because I came from a background in multiple sports (soccer, lacrosse, cycling, etc) and I love to get out on the bike which was my true passion for many years. I figure if I'm tired of logging miles and need a little break....I hop on the bike in lieu of a medium run...it's mentally refreshing and keeps the injuries at bay.<br />
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<b>Experiment of one, right</b>? The one thing that has always worked for me is periodization training; macro, meso, & micro cycles. I don't do well on the "just go out and run" plan...So, if you look over the course of a year which could include a few macro cycles (2-3mos) comprised of mesocycles (4-6 weeks) made up of microcycles (individual week) you can begin to put together your season, month, week, & day...<br />
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Most periodization plans will have some sort of structure like this (I've added my personal take on it):<br />
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<br />
<ul>
<li><b>Transition Phase</b> (4-8weeks +/-): where you focus on form, technique, recovery from injuries, etc...this is the time of year you chill out and get fat.<i> I don't do this well....I'll maintain 40-50mpw regardless as well as lots of cross training. </i></li>
<li><b>Base Phase</b> (2-3mos +\-): more focused than the transition time frame but lasts much longer....ideally, you spend some time in this phase building a strong aerobic base, efforts are easy, nothing crazy, etc... and in some plans this lasts a couple months or more...<i>.I do this okay, but I tend to start speedwork early and hill work, I get anxious to get long runs in...usually a race helps...Good time for higher mileage</i></li>
<li><b>Building Phase</b> (4-8wks +\-)- think the <i>controlled increase </i>of speedwork, hills, (both intensity and duration) and increasing mileage/hours, back to backs....preparing the foundation for the next phase. <i>By the time I'm doing this, I am usually doing tough efforts...mileage is working it's way up and having fun with it. </i></li>
<li><b>Peak Phase</b> (4-6wks+\-): hard work, speed work, strong efforts, long runs, back to backs, with rest to allow for the body to reap the benefits of the efforts you are putting in. <i>This is what I like the most....long runs, speedwork, high mileage weeks, followed by step back weeks....I ride the fence on fitness vs. injury in this time frame. This is where you are stressing your system and with a well planned step back prior to your event, you should reap the benefits and be able to repeat the efforts during a race. mileage peaking 90-100+ mpw. </i></li>
</ul>
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The problem that a lot of us have is that we are not elite athletes paid by large sponsors to just race with an elite coach telling us exactly what to do....I have a career, family, and there has to be a lot of compromise and adjusting to train for ultras and not take away from what is really important in life...not that ultras aren't important...but you know what I mean (hopefully).<br />
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Also, we don't just train for <b>one </b>race...we're ultra runners....how many of us follow something like a carefully laid out plan for just one race??? C'mon....Type B personalities need not apply, we love to run, we HAVE to run, so we sign up for too many races and when a friend says "Hey, let's run a 50k today" you say sure, why not? We run 'till we get injured then run too soon after the injury...<br />
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So as you can tell, I like structure....it works well for me mentally and I like a carefully laid out plan that accounts for inevitable variations and times when you just can't follow it. It doesn't work for everyone but over the years when I have strayed from a structured plan, I've either gone too hard and gotten injured or not gone hard and paid the price on race day....This helps me keep the balance.<br />
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Here is the change at the micro level (sample):<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl11p8imefRLT71SsVv0aYbdOQCgAYTzOhkIWxq5A9IcEnkYkAKt_ijoC_awC8nxca68KLOfa_KQMA1Lf_O4lDOoYW5LBJqrN-ovtoGrI7BFZmYYVX8RX29bQCmWOCiVG2PeGKD0Bk0fW-/s1600/2-12-2013+8-52-20+AM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl11p8imefRLT71SsVv0aYbdOQCgAYTzOhkIWxq5A9IcEnkYkAKt_ijoC_awC8nxca68KLOfa_KQMA1Lf_O4lDOoYW5LBJqrN-ovtoGrI7BFZmYYVX8RX29bQCmWOCiVG2PeGKD0Bk0fW-/s1600/2-12-2013+8-52-20+AM.jpg" height="146" width="320" /></a></div>
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It allows me to get in 1-2 more days per week of running so I get the miles without crazy midweek runs but still maintain the cross training. If I'm feeling like I am running too much, I'll back off a day and cross train or simply rest.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixCCAPayePN48wyzM7g9a3J_eOdq7CY4YlQrIDI8GBa8v57OFjgNoRVxIc51czJwo8x33oOHwWyPbmRPqMmJYtOdY9cky7tw038R96F1hkFBl_xmmFwy31xBlQVNGRkf6VG4zWCDzS8vzq/s1600/2-12-2013+8-59-30+AM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixCCAPayePN48wyzM7g9a3J_eOdq7CY4YlQrIDI8GBa8v57OFjgNoRVxIc51czJwo8x33oOHwWyPbmRPqMmJYtOdY9cky7tw038R96F1hkFBl_xmmFwy31xBlQVNGRkf6VG4zWCDzS8vzq/s1600/2-12-2013+8-59-30+AM.jpg" height="305" width="640" /></a></div>
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This is a representation of my weekly mileage buildups focusing on BR100....every 3 weeks there is a planned rest week, then resume at the previous week's mileage and continue to build....with a 3 week step down to the race....Each week contains the structure (in general) from the micro chart...I'm not a high mileage guy, you'll see that there is only 1 week > 100mi, except for the race week...This, to me is a graphical representation of Stress + Recovery = Adaptation. Increased adaptation = improved running times/experiences. Improved running experiences = increased happiness and all is right with the world :)</div>
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<br />
<b>What about multiple ultras</b>? So, I suggest prioritizing your race schedule....using races as "training" for other races is a great idea, especially if the races fit well into your training schedule....it lessens the burden of knowing this is not what you've trained all season for, you can relax a <i>little</i>, test gear, food, etc...it's a race<b> </b>yes, but not <i><b>the</b></i> race....I can't afford the time to race a lot each year so I have to be careful on what I choose for my races. I try to fit them into my training schedule such as running Mohican 50 in June before running Burning River 100 at the end of July....For multiple events outside of the macro cycle, I will essentially re-create portions of my training plan with consideration of how I feel. <i>Example</i>: Leadville 100 was about 7 weeks before Oil Creek 100. I took the last 7 weeks of my training for LT100 and re-did them for OC100. Keep in mind that I <a href="http://ultrailzz.blogspot.com/2012/08/race-report-proud-of-my-leadville-100.html" target="_blank">DNF'd LT100</a> due to altitude, so the recovery was less than what it would've been if I completed the 100....but you get the idea. I would have probably relaxed for 1-2 weeks after LT100 before completely resuming the plan...whatever works best for ya. <br />
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The funny thing is that this is always changing, right? If I look back at my training blog comments in the past I recall having a major desire to get back on the bike....so the training plan for Leadville really made me happy as I was able to incorporate that into my weekly training....I didn't want to lose that in this year's plan but I want to play with increasing mileage....so, experiment of one....here we go again....<br />
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I think a lot of people debate over the concept of quantity vs. quality...Maybe I'm wrong here, but I think what we should aspire to attain is sort of a blend of both. If all you do is quantity, where is the quality coming from? I suggest that you need both....quality workouts in the specific periods that incorporate speed, hills, aerobic base, long runs, etc... as your mileage increases you will have the quantity but it should be quality long miles as well....it tastes great AND it's less filling, right? <br />
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I suppose I am putting this all together for a couple reasons....If it helps anyone understand the structure of how one person puts together the schedule for ultra or virtually any other sport that incorporates periodization plans (google it for many more examples) and secondly so I can look back at this next year and modify as needed for future races/events. That's one of the great things about ultra running....always learning. </div>
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<b>Note</b>: there is a <b>lot </b>of information out there, an interesting site to read is Kevin Sayers running site that has input from a massive amount of experienced runners - <a href="http://www.ultrunr.com/train100.html">http://www.ultrunr.com/train100.html</a> if you look at the Matt Mahony #1 post in that link, he cites an interesting survey he took a few years ago correlating mileage to finish rates and speed.<br />
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<b>Coaches</b>: I've gone back and forth on having coaches (<a href="http://www.irunfar.com/2008/11/ultramarathon-coaches.html" target="_blank">iRunFar Coach list & article</a>)....Overall, I have always progressed with coaching, especially with one who knows you and can push you. I am currently coach-less but I have strong training partners and quite honestly, I am going to try on my own for a while again. Bottom line, if you can afford it I highly recommend it. </div>
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By the way, I'm not a coach, trainer, or certified in anything fitness related....that's my legal disclaimer if you follow any "advice" from this blog and want to blame me for any part it....</div>
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ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-81964728775413694292013-01-09T15:11:00.001-05:002013-01-09T15:11:04.468-05:002013 PlansIt's January and I have only signed up for 3 races, 2 of which are my creation.<br />
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10k Snowshoe Race - Feb. 2nd<br />
Fools 50k - April 7th<br />
O24 - 24 Hour Trail Race (directing) - April. 27-28. I might try to sneak in a 50k or 100k.<br />
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Looking at a number of other options, but if all western US race plans do not materialize, Burning River 100 is going to be the summer 100. Also looking at TNF Endurance Series (DC, NY, WI), 100's for yo Momma, and others....lots of great options.<br />
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Very happy to note that I just made the ambassador team for Altra Zero Drop shoes. I trained in them for all of Leadville 100...and have been wearing them ever since with a lot of success. They have some new models coming out and I am excited to be a part and represent!<br />
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<br />ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-10926402994979939412012-11-19T15:14:00.000-05:002013-01-29T22:03:26.448-05:00Race Report: Bills Badass 50kThis was a tremendously fun event. There are two aspects to the event that stand out for me.<br />
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ONE: Outrun Cancer / No One Fights Alone<br />
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One of our Outrun Team members, Mike Shaughnessy was diagnosed with cancer this year. His outlook is good and his attitude is better. His attitude at facing this is not unlike the ultra mentality that he has. As a matter of opinion, I think that the ultra mentality is key. Ultras are tough, they last a long ass time, they hurt, but if you do the work, deal with the ups and downs, you can complete it. His results don't lie, he's a very strong runner which means he is a very strong person. Brooke put together a special order of shirts that became a flood of red on the BBA50k course this weekend. Mike's wife Beth completed her first 50k and there was a reciprocal inspiration going on at the race at many levels. <br />
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It was simply outstanding. <br />
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<tr><td class="tr-caption" style="text-align: center;">Mike in the middle (white montrail hat)</td></tr>
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TWO: <br />
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BBA50K run report: I've been battling shoes for a few months now trying to get the right size Altra. I literally picked up my Altra Superior from Fleet Feet on Friday afternoon. They are soft and ready to run out of the box, but I have never just pulled out a pair and at least gone for a short run in new shoes before a race. I played with the cushion in them and ended up with an orange pair of Superfeet insoles.<br />
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Anyhow, my goal was to hurt most of the run....try to go out s/w fast and see if I can hang in there...deal with the ups & downs and try to push when it was going to hurt. I did think that I was capable of a sub-5 hr 50k if I wanted it bad enough.<br />
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The day was gorgeous and from the beginning, I was running behind Brad Polman (in front/black). I just ran my pace, stayed steady on the hills and tried to gain a little time on the downhills. The shoes were working well and I felt good, but a lot can happen in just 31 miles. Somewhere on the second lap, Radames caught up to me and we ran together for quite some time. He was chasing Mike & Beth who had started early. Rad was running strong and had he been running the race to race it, I am sure he would have been top 3. We plugged along at a pretty good pace; I stopped a couple of times to fiddle with my shoelaces until I got them dialed in while Rad crept away from me...I think somewhere around mile 15 at the AS, I must have passed him while he was in the porto but I thought he had decided to race and I was still fighting for 3rd. <br />
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<tr><td class="tr-caption" style="text-align: center;">Rad & I with leader Brad in the backgound. </td></tr>
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<tr align="left"><td class="tr-caption">Trying to hold him back...</td></tr>
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Things were good, I could see the bright green of George Themalis in the close background where he had been for quite some time. George is strong & steady and I knew that I would degrade just hopefully not enough for him to catch me.....He passed me at the AS just before the 5th loop (20-25). I wasn't being slow about it, but he came in, rounded the post and kept running. I had seen Brad on the way in and thought that I still had a chance to catch if they slowed....11 miles to go and I wasn't sure who was behind me, or how Brad & George were feeling. <br />
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I maintained relatively well and tried to make sure that I hurt and tried not to relax...My splits were starting to slow slightly but not too bad. </div>
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<tr><td class="tr-caption" style="text-align: center;">Somewhere around mile 20.</td></tr>
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Laurie Colon was out on the course taking photos (thank you!!) and kept me informed of where George was and if anyone was behind me....all I had to do was hang on, not slow down and I would keep 3rd place. I wasn't going to be sub 5 today, but a good race nonetheless. Coming into the last mile, it's a great feeling knowing that all you have to do is run up a steep hill, grab some candy and bomb down for the finish. As I was about 1/2 way up the hill I heard someone yell "IF YOU RUN FAST, YOU CAN CATCH ZACK!!" I looked down to see someone coming across the road.....sorry, but there was no damn way that I was going to lose my spot after working all day for this....not in the last half mile. I picked up the pace to near vomit level, got my candy and <b>hammered </b>down. It wasn't the time I wanted, but it was what I ran....I was really happy to take 3rd with a 5:19. Brad & George were solid alllllll day and I have still a lot to learn. I think the lesson at the race was that I need to up the pain level for faster results, simple as that. </div>
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Wild Bill & Chef Bill make a VERY entertaining, fun, & challenging race. There were no straight answers, there are many rules referred to but I think they are mostly made up. You're either a candy-ass or a bad-ass, I was the former, now the latter but I think that can change from year to year. We got hand-stamped dog tags at the end which was awesome. I also managed to win a free pair of shoes from Fleet Feet (YES!!!!!). Big congrats to all the BA's out there.... </div>
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<tr><td class="tr-caption" style="text-align: center;">Founding Badasses: Chef Bill (L), Wild Bill (R)<u><br /></u></td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Chef Bill (top of heads)</td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>Garmin 910 stats</b></td></tr>
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I don't have any more races on the schedule at the moment which is odd for me. There are some snowshoe races that I am planning on running in and directing one. I also plan to do at least one 50k snowshoe event (solo or with peeps) and then the O24 (directing) in April. </div>
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The plans have turned to 2013 and I have some ideas but no actual registrations yet. In the meantime, I've been working on building up a singlespeed mtn bike and doing a lot of insanity/crossfit workouts with running thrown in. </div>
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<br />ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-43035044116479204032012-10-17T11:11:00.003-04:002012-10-24T19:14:29.226-04:00Race Report: Oil Creek 100 Trail Run<br />
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As a special note, I ran Oil Creek as a way to raise funds for United Way through my job at Rockwell Automation. I half expected everyone to think I was crazy, but people were very supportive and I was proud to raise funds this way.<br />
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This was an interesting one. I repeated the last 7 weeks of training for Leadville 100 as my continued training for Oil Creek 100. Training was solid, fitness was good, I had to work through a piriformis syndrome and was able to with the help of <a href="http://www.drtimkeyes.com/" target="_blank">Dr.Tim Keyes</a> and a ton of specific stretching, exercises, & trigger point roller. <br />
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<b>The course</b> is 3 loops of a 50k trail course and a final 4th loop of 7mi totaling 100.6mi. The 50k loop is just under 5,459 ft elevation gain and the last 7 mi was 1,034 gain for a total of about 17,627. I assumed that this course compared somewhere between Mohican and Burning River, being a little closer to Mohican....I can say now that I personally think this was harder than Mohican.<br />
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<b>The plan</b> was to run about a 11:30 pace for the sections that were runnable, let the hills, aid stations, and increasing mileage take care of the eventual degrading pace. I wanted 22-24hrs but was well aware that I would be running more like 24-26hrs. I planned on Lap 1 @ 6:30, Lap 2 @ 6:30-7:30, Lap 3 @ 7:30-8 and the last 7 under 2 hours. This was my planned conservative effort that would have gotten me right around 23 hours, less if everything went well. I had everything planned out, drop bags, food, gear, timing, everything was pretty well planned. I was getting excited and hoping that a good race was going to ensue. My crew consisted of Dave Morl for the first 62 miles and then he paced me for the last 38.6. More on that shortly.<br />
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<b>Lap 1, 50k / 31mi</b><br />
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It was 22 degrees at the start but not windy, so it was very pleasant. Even with over a mile to the single-track, we ended up in a slow traffic jam for a couple miles. This is always tough, I can't handle being bunched up and anxiety was testing me about getting out of the crowd. I was ready to run alone. Although I am used to technical trail running, this one was pretty relentless....You just cant look up very often or you hit some root or rock that is hidden under the leaves or off-camber trail. A few miles later, I jumped out of the crowd and ran my pace to get away....I felt great, the course was hard, with long climbs and lots of great single track...all in the dark. <br />
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I hit the first aid station (15.5mi +/-) at 2:38, about 20 mins ahead of my plan....not necessarily a good thing, I had a little UCAN and headed on. Each aid station is followed by a tough hill....every one. The second half is beautiful, lots of pine trees a few sections that are just long sloping downhills....but there were significant uphills waiting....Ida Tarbell's Revenge, Death March, John's Run, Rockefeller's Revenge to name the memorable ones. They were all tough...but you get into a good rhythm and go. It was tough...I did the second half in about 3hr 40min, an hour longer than the first section...totaling 6:20 at the HQ aid station. I had some more UCAN, grapes, ramen broth, and SCAPS then moved out with Dave pushing me across the mat.<br />
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<b>Lap 2, 100k / 62mi</b><br />
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I ran with a couple of great guys, Jason M and another guy who I never got his name....but we were trucking along for a while when I decided I needed to throw up. I slowed it down, walked a bit and began the sudden and long battle with nausea. I walked into AS#1, Wolfkiel and tried to get back on track. I was walking past these young girls at the AS all cuddled up to stay warm...they asked if I needed anything and I said I was going to find a place to yak. I heard a collective "ewwwwwww" which made me smile. One of the AS volunteers got me some ginger and saltines...and I headed on my way, walking, up the 11 switchback hill. I continued this walk from mile 38 to 44. I literally lost hours..going from an 11:30 pace to 25min/mi..I didnt want to turn around, I didnt want to go forward, I wanted the nausea to go away. I tried to run, no luck....just kept dry heaving. I sat down more than a few times while people passed. Steve Hawthorne passed me asking what my plan was...I told him I was going to get to the next aid station and call it a day unless this stops, I was pretty certain about it. Not much longer a couple of the 100k runners came through, realizing I had lost at least an hour now....I kept waiting for my friends to start passing me but I was alone for a loooong time. Chris Basich (100k) passed me and I asked that he tell Crystal and my crew, Dave that I was not doing well and will probably want to step out of the race. I spent the next 2 hours debating a DNF, I could walk like this and finish, but I really just wanted to go home and see my kids....I started to get a little emotional about my kids....but kept plugging along. <br />
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I finally started being able to stomach the saltines....cracker by cracker I started to eat and feel a little less nauseous. I walked into the aid station at Petro Center and Dave came to greet me. This is the part that having a strong crew made all the difference. I told him I didnt want to do another lap...."I know"...then he got me food....I dont want to go to 62..."I know"....more food. I could not face him and say "I am DNF'ing" it just wasn't in my vocabulary....not while I was taking food and realizing that I was getting better. I sat for a good 20 mins, and ate the entire time. He made me a "feed bag" with all kinds of stuff (fig newtons, peanuts, cashews, peanut m&m's, raisins, crackers, pretzels) and I asked for my hydration pack, headlamp, light jacket for the potential rain. He sent me on my way. Within 30 mins I was running again...and running strong. Food was the miracle....go figure :) <br />
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I rolled into AS#4 at mile 62 late that night....9:15pm? I felt good, and was ready for Dave to pace me....I was ready for a killer last loop and DNF'ing was not even an iota of a thought. He asked what I wanted to do and I told him head out, he smacked both my legs with pure joy and finished up in the AS before we headed back out. It started to rain pretty heavily, which I like....I love running in the rain. <br />
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<b>150k / 93mi</b><br />
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I can make this shorter....we killed it, ran in the dark the next 15 miles in about 3:11....we had some ups and down, but mostly trying to recovery from hills. The hills were taking a lot out of me and my quads weren't used to the downhills.....they hurt, but it was just muscle pain, I would take a couple deep breaths and then get into the shuffle. A slow shuffle is faster than my fast walk, so we tried to keep the shuffle as much as possible. The last 15.5 miles were tough....lots of hills, rain, etc....but we were moving forward and knew that finishing was getting closer. We ran what we could....then ran into the AS#4 for the final 7mi loop. We re-fueled at the highschool and went out to get this damn thing over with. We left the aid station with 27 hours on my legs. <br />
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<b>11k / 7mi. </b><br />
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The last loop is nice-sort of. You only have about 4 miles on the trail....but at least .5 of it is a crazy ass hill called the Hill of Truth, about mile 97-ish of the course. We got it done eventually...and when it merged with the trail at the top, I had it....I needed to knock it out...We did a quick calculation to be sub 29 and I just aid, let's go. We did....somehow we knocked out 8-10 min/mi averages for the last 2.8 miles, finishing what felt like sub 8.<br />
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<b>Finish, 100.6mi. </b><br />
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<b>28hr 52min 36sec </b>in the books. It was a great comeback story and although I was hours away from my goal, I was happier with a comeback like this than a DNF. I talked to a lot of really great people on the trail, sharing stories, and experiences. I can't thank Dave enough for the support both crewing and pacing, it makes the story all the better.<br />
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A lot of people ran an amazing race over the weekend, not all of us finished.....but the fact is, if you crossed the start line Saturday morning, you gave it your best. I am really proud everyone out there.....ultras are not easy, that's why so few of us do them. <br />
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I still haven't learned to eat and stop going out fast. Plenty of time to get it right. <br />
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<br />ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-52156364969057113292012-08-21T00:53:00.003-04:002013-02-17T12:54:02.618-05:00Race Report: Proud of my Leadville 100 DNF<div style="font-family: Arial,Helvetica,sans-serif;">
I spent 8 months of my running life with one running goal in mind.....Complete the <a href="http://www.leadvilleraceseries.com/page/show/311976-lt-100-mile-run" target="_blank">Leadville 100 Trail Run</a>. There has been no real doubt in my mind that I was able to complete it. There <i><b>still </b></i>is no doubt that I can complete it. I've written & talked about all aspects, the training, the nutrition, the mentality, the coaching, <a href="http://www.runwell.com/" target="_blank">Runwell</a>, Outrun, etc... All built up to one race. This was my personal Tour de France with the added motivation that I was doing this not for myself but to support & try to inspire others through Runwell and embracing a healthier lifestyle.</div>
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I even did an <a href="http://news-herald.com/articles/2012/08/09/sports/nh5778604.txt?fb_action_ids=10151972871950316&fb_action_types=og.likes&fb_aggregation_id=246965925417366#.UC7Pvpkg_vo.facebook" target="_blank">interview with the News Herald</a> who did a really nice article on the event. I was super proud to show my family the article...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWLHrUZpyTHX-YHA-MvRkU1QpSrnBtNfnMwkv5e1xBwydwRKfStt1tVzjLm2eCTpboG7o_yxPiyOzyve5eTrsqJ_ClR_6QJl-bjJuCRg1EAYQZRitn_3BWAQe3SEleFzRi16wG3wvS6ADH/s1600/P1020661.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWLHrUZpyTHX-YHA-MvRkU1QpSrnBtNfnMwkv5e1xBwydwRKfStt1tVzjLm2eCTpboG7o_yxPiyOzyve5eTrsqJ_ClR_6QJl-bjJuCRg1EAYQZRitn_3BWAQe3SEleFzRi16wG3wvS6ADH/s200/P1020661.JPG" width="200" /></a>For the better part of the year, I have thought about Leadville multiple times a day, all my training for this one race. Was I nervous? No....not until I got on the plane and realized that I was about to run 100 miles at altitudes that I had not raced at before. I researched altitude tents, diamox, lung trainers, elevation training masks, heat training vs. altitude, read blogs, scoured running forums, researched results for midwesterners who have done well at altitude. In the end, the best thing for altitude training is to train at altitude...get to the event at least 14 days prior to the event to allow your red blood cells to increase....OR get to the event and have completed the race within 72 hours upon arrival. This way, if you are affected it occurs on the way home not during the race (hopefully). I talked to fellow ultrarunners, emailed with elite runners, read running forums on the topic, and listened. I tried to learn why I die on the back half of races (because I go out too fast, duh). Nutrition was dialed in, shoes and training gear tested and re-tested. (Thank you Fleet Feet!). <br />
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So, it gets here...my Dad is crewing for me. This is a first time for him to see me at an ultra. Not just a local ultra, but THE ultra for me. We haven't had time together like this for many many years, far too long to admit. This is special. We check out Leadville...this town is 30 years of Leadville racing history. I have never seen anything like it. </div>
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It's calm in Leadville...it's gorgeous there in the mountains. People look you in the eye and hold the door just to be friendly. They ask you how you are. These folks know you aren't local....but they know that if you have come here, you are going to be, or already are, part of the Leadville family. <br />
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We go to the pre-race meeting on Friday. There is no way that I can do it justice. I have not been to a world class event like this. There is so much history and passion behind this event, it's just awe inspiring. The race director, Josh is calm and effective. Cole Chlouber (race founder, Ken Chlouber's son) gives a <a href="http://www.youtube.com/watch?v=040trxUyyzs&feature=colike" target="_blank">speech </a>that leaves new and experienced LT100 runners and their crews weeping. <br />
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These folks in the 6th street gym are not everyday people doing amazing things, these are people who are amazing and doing amazing things....one step at a time. </div>
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802 runners picked up packets before the race. 200 volunteers and the race staff made this race happen. <br />
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They discuss the <a href="http://www.leadvilleraceseries.com/page/show/309900-legacy-foundation" target="_blank">Leadville Legacy Foundation</a> that has given back hundreds of thousands of dollars to the community, hundreds of scholarships to highschool seniors going on to higher education. </div>
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This is a community built around the race series. They WANT you in the family, they WANT you to succeed. The fact that you have shown up and lined up and crossed the start line shows that you have what it takes. You have committed that you will not quit. </div>
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My strategy was relatively simple. I needed to slow down early in the race, run consistent, speed walk the hills, and follow my nutrition plan (UCAN, S Caps, Water, Nuun). I calmly walked to the back of the starting line (795 starters). I literally started in the last line. I figured that I would be forced to slow down and save energy for the next 24-30 hours, depending on how I respected the trail. I settled into a nice pace, easy and enjoyable for a 4am start in the Colorado Rockies. I rolled into Mayqueen right on schedule (13.5mi). My Dad was waiting for me, we followed the plan...changed gloves, drank UCAN, exchanged hand-held bottle with NUUN, and plodded off to the next aid station at mile 23, the Fish Hatchery. The next 10 miles were a great tease of what the course was going to be like, yet I knew the next beast would be Hope Pass. We climbed up to about 11,100 feet...most of the runners were quiet, saving precious energy from talking, there was a lot of excitement. I turned more than a few times to look back at the views as we climbed up and up. I said "wow" outloud more than once. We are truly blessed to be able to experience this. <br />
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We descended the powerline section....I am not sure how long this downhill was, but it felt like 4 miles and over 1,000' lost...my thought was this will be the most painful beast that we will need to tame at mile 80 or so on the way back. If you can make it to power line and OVER powerline, the rest is literally downhill....then rolling flats around Turquoise Lake to the finish. I stopped and picked out a couple nice looking rocks for my kids, something I like to do when I go places...Somewhere around mile 21, we came out onto the road where a crowd of volunteers were cheering us on....someone had cornhole setup. I asked if anyone had played yet, they said one guy, I asked if I could play...SURE! I ran back, took a couple shots...got on the board and continued on the race. I played cornhole in an ultra...that rocked. I felt really strong.<br />
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I rolled into the fish hatchery at mile 23, found my Dad all organized and prepared. I did a quick change into warmer weather gear, ran up to get my chip timer read and off I went to Half Pipe at mile 30. </div>
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I was about 15-20 mins ahead of a conservative schedule. I am no elite runner, this is a pace to finish. I felt great, nutrition was good...stayed on task, even called home to let the family know I was doing well. We ran off down a long road section while cars drove by cheering us on. I alternated running and slight speed walking breaks trying to conserve for the long hours ahead. </div>
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The scenery is literally breathtaking. I took time to enjoy it, looked back in complete awe of what we are experiencing. If you keep your head down the entire time and you don't look up and see where you are, I think you could miss out on some of the most beautiful things the earth has to offer.<br />
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It was still morning but the sun was beating down on the exposed race route. You could see runner's heads for what seemed like 2 miles traveling along the road, then turning onto a gorgeous trail up on the way to half-pipe aid station. <br />
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We went through a crew access point, where someone offered me some water to top off my supply (I love ultra crews) then continued along the trail alternating my ultra-shuffle and speed walking at a finisher's pace. With only a few 100 yds to go to Half Pipe, fellow Ohio runner Michelle Bichel passes me and we run into the aid station together. I remarked, "this isn't like Ohio"....she gave me a "no kidding" look :) We sat for a few minutes getting ramen, water, etc...it was 9 miles to Twin Lakes where my Dad would be waiting for me, expecting a 12:30 arrival time. It's a crucial aid station before Hope Pass (12,600') to Winfield (Mile 50) where you then turn around and run the entire course back. I did not have an extra packet of UCAN so I grabbed a small cup of coca-cola (something I never do this early), figuring the calories would be fine this early in the race.It looked and tasted good, but I regretted it immediately. Michelle took off, I told her I would see her soon...<br />
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As I went to top off my water an aid station volunteer saw the look on my face. "you okay?"...."no, I think I am about to do what that guy is doing (gesturing to a runner vomiting by the tent)." I sat for a moment, they got me a Tums. I decided that I could speed walk with an upset stomach....off I went. I had time, but not a ton. Need to get moving. I didn't want to play the cut-off game <i>this </i>early in the race. </div>
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<b><i>(if you don't like nausea details, don't read this section) </i></b><br />
I made it about 1/4 mi. A fellow runner saw me and said, "just throw up, you'll feel better"....I did. I felt better for a moment. Get back moving....not feeling better....vomit again....okay, surely I will feel better now. I get moving....vomit again...get moving...again, moving, again , moving, now out of both ends (sorry, but true). This is okay, I can deal with discomfort....for the next 69 miles if I have to. I can make it to the Twin Lakes aid station, get my nausea under control...make it over Hope Pass....deal with it....the buckle will be in my hands Sunday morning....vomit again, keep moving....again, keep moving, bathroom, vomit, bathroom, vomit...this continues for 4 miles. </div>
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Fellow runners passing by me ask if I am okay....I admit, "no". Do you need anything..."no, just a new stomach". "You Sure?", "no...but thank you". Someone offeres me papaya enzymes, tums, coke, scaps, water....no, no, NO, no, no. A girl comes by...you ok? No..."what do you need?", I tell her to "go on, thanks but I'll be ok". She's not listening to my directions....takes off her pack..."do you have water?," "yes", "electrolytes?", "yes", "ginger?"..."no, let's try ginger"...I would have hugged her if I could've. She was fighting the cutoff time by now and stopped to help me, someone she didn't know. I didn't even get her name...I was impressed and humbled.<br />
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I am feeling the buckle slip out of my hand.....I have gone from standing on two feet, to one knee down, to two knees, to all fours....just need it to stop, I can't keep doing this while I am running. I take the ginger pill. It feels like it's going to work...the buckle is in my hand again!!!! No, I can't keep it down (ginger is really unpleasant to throw up). <br />
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At this point, I calculate that I can still walk at fast pace and make it to Twin Lakes with enough time before cutoff to continue...I had 5 miles to go. I could get there, sneak in, get my nausea under control...don't mention the headache...and make it up and over Hope Pass...get a pacer at Winfield, then just dig deep and manage from Aid Station to Aid Station. I had decided on a shoe strategy for the last 40 miles, I was ready to deal with the longest and worst endurance event of my life. This was going to be my story....endure, don't give up, pain management, this is what I signed up for. <br />
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back to reality....I took a moment, realizing I was on my hands and knees while trying to take stock of the situation. This wasn't a food issue, it was too early for that, only 34 miles in. Everything was out of my body, nothing left....this was <b><i>altitude </i></b>affecting me. This can't be...I've been to base camp at Everest at 18,200 feet slept at 16,000', I've run miles above 11,000', hiked Mt.Ranier, never an issue...not me, I'm wired for altitude. ---yet, I am in the middle of the Leadville 100 on my hands and knees showing clear signs of altitude sickness. This is the reality, I was at 10,000' and needed to get to lower elevation. A runner came by and asked if she could send someone from the next aid station..."yes, yes...I think that would be a good idea....bib number 580, Zachary Johnson...my dad is Tim Johnson...please don't send search & rescue...just an aid station worker, please.......thank you"<br />
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I threw up again....then figured it would be a while before anyone got to me. So, I got up and kept moving forward. It wasn't a 1/2 mile before I came around a bend to find a US Forest Service guy (Dave) on an enormous 4 wheeler talking to a randomly lost hiker with a sprained knee. We talked, and he gave me a choice of riding back with him and this lost hiker....or waiting and he would come back. I decided I would wait. I knew if I went back, the race would really be over. I found a shady spot and laid down, while a squirrel chirped at me. I threw a stick at him...he just moved and chirped more, he was entertaining. </div>
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Dave came back with a ski patrol worker, Steve who gave a quick assessment, took vitals, and decided quite confidently I had Acute Mountain Sickness. Shit. I am about to get pulled for medical reasons. I told him that I pissed off a squirrel and he wanted me to leave, so it was probably for the best. I got nauseous again. The ride back was not comfortable and we had to make a bathroom stop.We got to the medical tent back at Half Pipe, where the lead medical person, Robin Johnson, Steve, and fellow Ohioan Kim brought me back to life. We contacted my Dad, who was obviously worried since I hadn't arrived at Twin lakes....as well as my friends and family tracking online. He arrived over an hour later due to the distance to get there. I was doing better after treatment, but needed to get off the mountain. Simply stated, the race volunteers from Cooper Mountain Ski Patrol are awesome. They all asked as I pulled away if they would see me next year. I said yes. Well, maybe not next year, but I will be back. </div>
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I called my wife....I was sad and disappointed. She, on the other hand, was incredibly proud....I think that hearing those words from my wife were amazing...I didn't give up, this was out of my control...I didn't fail...<br />
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It's hard...all the work, all the effort, the emotion, all the time put in...<br />
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I am writing this as I sit in the hotel in Buena Vista, CO (7,500'). I should have finished this morning sometime 28-30 hours after the start. Instead, we went to the race awards ceremony and we were further inspired. My Dad & I talked to lots of runners who finished and some who didn't finish. Tom Bauer who graciously educated me on Leadville and his wife, Paula who took the time to help my Dad & I on crewing were there...Tom finished his 4th LT100 and as a kicker, he won his age group!....an amazing surprise. I am totally inspired. Michelle did not make it to Twin Lakes but I haven't spoken to her yet. I also got a chance to see Jay Smithberger and Dave Peterman who I didn't know were there...both of which killed it as well as 2 prior 100's as a part of the Grand Slam. Amazing. <br />
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We talked to other runners and talked about our experiences, I met Ludwik Zon a recent Leadman and spoke with him for a long time, I took a few minutes afterwards to talk to and thank the race director, Josh Colley. Then I walked over to buy a Leadville shirt. I will admit that I was embarrassed to buy a shirt, I don't think I earned it. But, in the end....I have to put aside the disappointment and realize that I am actually proud of my DNF at Leadville. (358 finished, 45% finish rate). </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc6sMKJrLHiR4g1o-HMhJZCL_6ZozouYJ3l1MZMfxy3AjEfnDF-_7TPrhI6sR1ql2ObdbZzxQaMcsEAF78q1Vo_rUdbW-8FUut0XQeeJ0vRXipreBRH45ws6cxHeuM6_iuEHsT-dd_XN0j/s1600/P1020719.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc6sMKJrLHiR4g1o-HMhJZCL_6ZozouYJ3l1MZMfxy3AjEfnDF-_7TPrhI6sR1ql2ObdbZzxQaMcsEAF78q1Vo_rUdbW-8FUut0XQeeJ0vRXipreBRH45ws6cxHeuM6_iuEHsT-dd_XN0j/s400/P1020719.JPG" width="400" /></a>I spent the rest of the gift of the day with my Dad. We drove (rather than hiked) up to Independence Pass (12,095'). We talked and enjoyed time together that we haven't had in many years. <br />
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I don't regret one thing. I did the work, I put it all out there, and hopefully I am showing my children that in life, things often don't go as planned but it's how you choose to grow from it that is important.<b> </b>I spent needed time with my Dad, and you can't replace that. </div>
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As people texted, called, emailed, and posted on the news...it dawned on me that I am not the only one to have a rough race....it's just a race. What is important is to get up and keep moving forward. I wore my tshirt on the plane back home and a few folks asked if I ran it. I told them what happened, they immediately shared their similar stories and we bonded over them! I have been amazed at all the positive and heartfelt comments from everyone, thank you so much! Don't feel sorry at all....I don't, <b>I am proud of my DNF at Leadville!</b><br />
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Next up: <b><a href="http://believeandachieverace.blogspot.com/" target="_blank">Believe & Achieve 5k and 10k Race</a></b> (directing)<br />
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...then see you at <b>Oil Creek 100</b>! (low altitude). </div>
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ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com4tag:blogger.com,1999:blog-3520753490349471459.post-65186623859604672212012-07-06T11:39:00.003-04:002012-07-06T11:39:28.766-04:0043 days to Leadville<div class="separator" style="clear: both; text-align: center;">
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The excitement is starting to build for Leadville Trail 100. If you are not aware of the significance of this run I want people to know that this is more than just putting yourself through a grueling 100mi event like Leadville. I am proud to be an Ambassador for the <a href="http://www.runwell.com/" target="_blank">Runwell</a>. My ultimate goal has been to raise both funds and awareness for Runwell. In previous posts, you can read about the coaching I have received from Bob Seebohar and the difference it has made. <br />I strongly encourage you to either make a donate of ANY amount <a href="http://runwell.kintera.org/faf/donorReg/donorPledge.asp?ievent=1011625&lis=1&kntae1011625=9CBB4148C8884493B5DE7EA02D674EC6&supId=350220658" target="_blank">here </a>or join the Runwell team and participate in an <a href="http://runwell.kintera.org/faf/home/default.asp?ievent=1011626" target="_blank">event of your choice</a>. You do not have to run across a desert or 100 miles above 10,000 ft. You can choose a local 5k or marathon and discover the benefits that will pay forward to others. I want people to know that it is tremendous to be able to participate in these events knowing that you are being supported and that you are directly benefitting others. I say this because this is the kind of thing that goes through your head at mile 60, 70, 80+ when you are really hurting....you dig a little deeper knowing that you are giving back. <br />
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<br />ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-65198590685147686082012-06-29T14:06:00.001-04:002012-06-29T14:06:09.163-04:00Race Report: Mohican 50 miler<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
I better get this one down on paper before I begin to
remember this race without the details. First of all, I rarely compete in races
where I travel overnight; I try to stay local or not race at all so I minimize
time from the family. </div>
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I had signed up for this race since I needed a 50miler
before Leadville and was unable to get the time last year to run it. This was
meant to be a training run, no taper, just train straight through…to add to the
mix, I have been traveling for work for a few weeks and arrived back in CLE
late Thursday night, went to a party, got home by 2am, worked the next day and
then drove to Mohican for the night. Dave Wank & I stayed at the extremely
posh Mohican River Inn about 5miles from the start. You can sit in the bed and
brush your teeth at the same time since the sink is so close. Gotta love it. </div>
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So, did breakfast (S-Caps, UCAN, whey protein, chia, coffee,
water, & some CLIF mini-mojo bars) then headed over to the race start. I desperately
needed the morning bathroom stop which became a theme of the race for half of the
race. After a quick photo with Tapatha, Kevin, Gale, Leghorny, & Michael,
the race started at 5am and off we went. Dave & I ran together in the dark
at what felt like a very easy pace, kicking roots, rocks, and wishing I had
brought my headlamp rather than relying on the moonlight and fellow runner’s
lights. My goal was simply to run an easy race…..shooting for about 9.5-10hr
total time. </div>
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The trails at Mohican are gorgeous; there are sections that
looked like something you would see in the Pacific Northwest, ferns, moss, &
pine needles. We continued to run easy and I found myself directly behind
Connie Gardner which for me, was probably a clear sign that I needed to slow
down, regardless of how I felt. I thought if I feel this good now and can
simply maintain the effort, I would easily make top 10. I ran behind Connie
watching her steady pace, conservative, deliberate, & light steps, walking
the steeper hills, and slowing just slightly on the lighter hills. I stayed
with her through about 13-14miles before I decided that I should slow it down. I
had been looking for an opportunity to find a restroom the entire morning and
finally about mile 15 I saw a porto, ran in there seeing my friend Keith coming
out, ironically. We said a quick hello, and then I tried to shift from running
to relieving…something that took a few mins. </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7erIzEtxTMU7IAEgtWdY36VUoLke6lnQzGeqVyGn9yoo7Qgm0IrnbjWJR6yk8JqYM_6sGs_9XGetCnNiNVPEpuJMqdQWly04lp1h7PfjWue1RCcqB49N65B6vFEWDruSx0I2xg-qRDZ-M/s1600/Mohican+50+Elevation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7erIzEtxTMU7IAEgtWdY36VUoLke6lnQzGeqVyGn9yoo7Qgm0IrnbjWJR6yk8JqYM_6sGs_9XGetCnNiNVPEpuJMqdQWly04lp1h7PfjWue1RCcqB49N65B6vFEWDruSx0I2xg-qRDZ-M/s640/Mohican+50+Elevation.jpg" width="640" /></a></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The miles went on, and I plodded along the hills…realizing
that these hills were going to put me closer to a 10hr finish time. No worries,
it’s just a training run right? By mile 20 I was searching for another trail
bathroom, which I eventually found… I hit the end of the first loop (26.2)
miles about 4:55 in and had my last bottle of UCAN, changed my shoes/socks and
then took off. It was hot, hilly, but I was moving forward and over 50% done.
Time to just get it done. The aid stations were awesome and I admit that the
buckets of ice water were simply amazing! <span style="mso-spacerun: yes;"> </span>I took my time at aid stations, then started
to walk after realizing I had been pushing too hard in the heat & hills.
About mile 34 I met up with Richard Cook who had a solid pace going….I hopped
on the Cook train, chatted, ran, kicked up the pace, and really enjoyed the
time spent. At mile 44.2 Richard looked at me and asked if I had a time goal. I
told him I had re-evaluated my 9.5 hr goal to be sub 10 hrs, but as I looked at
my watch, I was at 9hr 44min with essentially an hour to get in 6mi. Not going
to happen…I had lost time going to the bathroom, at aid stations, and walking
for way too long during miles 26-34. Lesson learned….I needed to feel more pain
and stop relaxing. I looked at Richard & another runner, Kevin who had been
with us and said “It’s doable” and after one last bathroom break I decided that
I had 60mins to run a 10k. I dug a little bit deeper and dropped the pace. This
was my biggest lesson…I had the ability to run 9min miles and didn’t. I kept
thinking “it’s just a training run” and with that attitude, I allowed myself to
slack. I hit the finish at 10:50, happy to be finished and happy that I wasn’t doing
the 100 that day….but realizing that I should have pushed harder. Dave came in
about 9:38, which was strong and where I should have been. </div>
<div class="MsoNormal">
Overall, I was happy…happy that I just ran 50 very hard
miles without a taper…but still learned that I need to slow the heck down for
the first half of the race… Lastly, to take the time to go to the bathroom early
and not to let the attitude of a “training” run dictate my effort level. </div>
<div class="MsoNormal">
Recovery was excellent; I left for Texas again very early Monday
morning and continued training that evening. I took Sunday off running and got
to sleep in for Father’s day. The training in Texas has been brutal with temps
well into 110 degrees. I’ll have to write a separate entry on it. </div>
<div class="MsoNormal">
z </div>ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-11262456259505303782012-05-21T22:32:00.003-04:002012-05-22T16:39:27.388-04:00Race Report: CLE MarathonI've got to write this while it's fresh in my mind. Let me start by saying that I was wishy washy from the start with the Cleveland Marathon. I was fortunate to pick up an entry at the Expo literally 2 days before the race. My training plan called for a double Saturday, double Sunday including 26mi that morning...no taper, and more than one speed workout during the week. It's all training for Leadville....so the best part is, no matter how I did...I lost nothing and gained another experience.<br />
<br />
After all the exceptional results I have been experiencing under the Seebohar coaching through Runwell, I thought I could eek out a 3:15-3:25 marathon Sunday. I ran with Jim Mann who I know could pace me to a 3:15....but I told him I was really just wanting to beat my 3:32 PR. Let me say this, I am not a road marathoner...I've done a few...but I have never really trained to be fast at the marathon. One day...but not yet. I like the trails too much.<br />
<br />
We took off, you could tell it was going to be a warm one. We said we'd hang at a 7:30-7:40 pace until the 1/2 and then pick it up a notch. I've been doing this on hard trail runs so I had confidence that the road would be a cinch. 3mi in I knew where I was headed...the legs still a little heavy from the 8mi threshold trail run, the previous day's double, and so forth. Who cares, right? Just suck it up and run fast? Naw....I think I ran 7:40'ish for about 12 miles before I saw my pace slipping close to 8's. I told Jim one last time, "go...I'm a big boy, I can handle the rest" He did....and finished strong for such a hot day (3:31), for a guy who runs a 3:06...It makes me feel better. It was getting hot, I wasn't feeling super agile & light. Just felt like I was a wanting to trod along. I hydrated very well, lots of nuun, e-caps, did my UCAN in the morning, 1 GU around mile 21, the rest was just dealing with the heat. No cramps, but the pace dropped and I could care less. I kept thinking about spending time on my feet in the heat. How much harder Leadville will be, how much harder a road marathon was that day than touring along shady trails for 26miles.<br />
<br />
I was doing a bottle of water between each aid station, dumping a cup on my head, and taking off. Under one of the last bridges in MLK, I ran up to the Medical tent and proclaimed that "my nipples need medical attention!" I laughed...no one else did, the dude just handed me a wooden stick with Vaseline on it for me to apply my own medical attention. As I ran away I re-affirmed that it was really fun to run up and say that...I finally got a smile. I think they were tired of chaffing nipple runners.<br />
<br />
The aid stations were great, volunteers are great, and with the heat above 85 after such a mild Spring, I dont think i was ready for it. So, it became a game of heat & hydration. Spirits were good...I ran with a couple BAFF tri guys for a while, one who was completing his first marathon. At mile 25, I see Kirsten in a pink tutu....she had Leghorney with her and so I was able to carry her (the leg) into the finish line. That was probably the best part. I rounded the corners with the leg raised as people cheered. With the last .1mi to go, I raised the leg again and took the final sprint while the announcer called out about a runner with a mannequin leg "only in America" he said. Kirsten & leg made the <a href="http://photos.cleveland.com/plain-dealer/2012/05/21smarathonjjg.html" target="_blank">Plain Dealer</a> and I got interviewed at the end about it as well by Camp Sunshine. Such a fun concept. <br />
<br />
I will say this, I have never ever puked at a race....but at the end of the sprint with the leg, I stopped and as a lady asked me what the deal was with the leg, I started to heave....heaved again....held it back...still haven't puked... Then continued to tell her about the leg, it was a charming moment I am sure.<br />
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I cannot wait to see the race photos of the finish with the leg held high in the air. Oh, I finished at 3:59 on a 3:15 goal and don't care. I got to see a lot of friends and supporters, people ran their first marathons, Radames KILLED it at 3:16 after a 50miler two weeks ago! It was a great time and a lot of fun....but man, it was hot. <br />
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Later that night, I got out and did 40mins on the trails.....tomorrow I've got a ridiculous 10miles of threshold planned. <br />
<br />
I will admit a couple things: I was a little disappointed in myself for not at least getting in the 3:20's....but as I look back, it wasn't in the cards that day. Secondly, as we split from the half/full marathon...I saw all these folks getting to finish. I will admit that I kinda wanted to just finish up then...but at that point....there was no reason for that. I would have just had to go home and do the miles anyway! <br />
<br />
Happy to have a rest day today, looking forward (kind of) to the killer 10miler tomorrow.<br />
<br />
z<br />
<br />
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<br />ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-31212386057133222722012-04-11T14:36:00.000-04:002012-04-11T14:36:04.317-04:00Runwell to Leadville128 days to <a href="http://www.leadvilleraceseries.com/page/show/311976-lt-100-mile-run" target="_blank">Leadville 100 Trail Run</a><br />
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Linda Quirk / <a href="http://www.runwell.com/" target="_blank">Runwell </a>has been amazing throughout all of this. It adds something really special to be able to be running for an organization that actually makes a real difference in people's lives. If you haven't looked at Runwell, take a look at the website and see for yourself the level of accomplishment that this organization has reached and who they help. <br />
<br />
I have actually looked at flights and locations to stay (hopefully not all booked, but many are). I've also taken a look again at the course guide, runner's packet, and elevation chart.<br />
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There's just no way around it, this is going to be a brutal race! The best part is that the above elevation profile is one direction....you run 50miles out and back....Hope Aid station is at 11,836 then you continue up and over Hope Pass at 12,600' down the back-side to the Winfield Aid Station to hit the 50mi mark. Turn yourself around and run all the way back up and down (repeatedly)....all the way back to Leadville. This will be painful and a little suffering will ensue before, during, and after. I like pain of this nature, it is all temporary and well worth it, why not push it to the limit? A number of folks have asked me these questions:</div>
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Do I have a time goal? Yes, I usually set 3 goals for any ultra: </div>
<ol>
<li>the dream goal - anywhere near 24 hours. </li>
<li>the realistic goal - somewhere around 26-27 hours</li>
<li>the most important goal - finish strong. </li>
</ol>
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What am I doing about altitude?</div>
<ol>
<li>I am relying on the coaching from Bob Seebohar (fuel4mance.com). Coach Bob is a <a href="http://www.leadvilleraceseries.com/page/show/431578-leadman-and-leadwoman" target="_blank">Leadman</a> and I have the utmost confidence in the quality training he is providing. I'll be flying in Thursday, check in Friday, Race Sat-Sun, then fly out Monday. Bing, bang, boom, done, back to work. </li>
<li>I've spent time in the Rockies above 10k' running (but not racing) and have done fine. I've also spent time in the Himalayas upwards of 18,200' and although it wasn't a 100mi race, I did fine at altitude there. I'll take the usual precautions, hydrate well, looks for any/all signs of altitude sickness, and be smart about it. </li>
<li>My biggest concern is not the altitude, it's the amount of ascending and descending. We don't have the extreme elevations in Ohio as the Colorado Rockies. Again, I am relying on the very challenging training I am going through now to get me there. </li>
</ol>
Any other race planned before Leadville?<br />
<ol>
<li>I am directing the <a href="http://outrun24.blogspot.com/" target="_blank">O24 </a>on April 28-29th, in Kirtland Ohio. It is a USATF & IAU certified 24 Hour Timed Trail Race being held in Chapin Forest Reservation. </li>
<li>I am running the Mohican 50 miler in June as a training run. </li>
<li>The rest is all training for LT100!</li>
</ol>
-z ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-27267838991769680782012-03-21T11:05:00.003-04:002012-03-21T16:14:26.423-04:00Training: +Progression due to CoachingI'm not the best runner or writer, but I want to try to get my thoughts out there about the success I have had with nutrition & training related to the coaching from <a href="http://www.fuel4mance.com/" target="_blank">Bob Seebohar</a> who is guiding me to the Leadville Trail 100 that I am running for <a href="http://www.runwell.com/" target="_blank">Runwell</a>. It's just too good, this is something that we all need to look into. <br />
<br />
<b>Last night</b>, I went out for a 9.3mi negative split run on roads around the area I live in, which is not flat...It's not the Rockies, but it is quite hilly and hills hurt here like they do anywhere else. My instructions were to run 9 miles Negative Split (high aerobic / then tempo). I made the choice to from my house which the highest point in the area (everything is a descent from there) and took it easy at about a 7:15-7:30 pace until I hit 4.5 miles and took it up a notch to maintain about 7:15 all the way home (all uphill). Look, there are thousands of people out there who can run like this daily with ease, I am by no means an elite runner, never will be...I revel in the success of a training run like this. For me, just a few years ago this workout would not happen. Race day, maybe....but not at 8:30pm in the dark after a full days work, kids to swim practice, a core workout, reading stories to kids, then suiting up and killing it for 1hr 9min on this 9.3mi route. I ran by myself, in the dark, a headlamp, with the occasional pair of reflective eyes looking back at me from the woods, and watching my shadow as I passed under the occasional street light (one of my favorite things). <br />
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I've never been coached as a runner. I've followed generic training plans and
ultimately made my own over the past couple years based on my own experiences, reading what
others have done, websites, modified the Hal Higdon marathon
and ultra-marathon schedules, but I've never had a coach actually
provide me with a month to month plan that progressively grows to peak
for a particular race(s). <br />
<br />
I'm very coach-able, I literally love to do the work, love to reach the goals of
the team and the coach. Highschool soccer & lacrosse was a lot of
"fun work",we just had to show up, bring the effort, the determination, follow a some intuition, and the coaches instruction. We had a lot of success during those years but once I got to college and chose to stay on the bike rather
than full time on the soccer team, I did not have the benefit of a
coach. It's been this way for 14 years now, mostly solo training and
reading as resources. I was with Carmichael Training Systems (CTS)
for a little over a year and saw some amazing progression in cycling
but soon could not afford the monthly fees. With family & work, it
was just an extra expense was that needed to pay bills, put clothes on the kids, food on the table, and home upgrades. Paying for coaching quickly went away. <br />
<br />
<br />
Fast-forward a few years after starting to learn to
run ultra marathons (still learning)...and now as an <a href="http://www.runwell.com/site/c.cuLSK9ORLmK8E/b.7833629/k.9943/Ambassadors.htm" target="_blank">Ambassador </a>for <a href="http://www.runwell.com/" target="_blank">Runwell </a>I have been
incredibly fortunate (<a href="http://www.runwell.com/site/c.cuLSK9ORLmK8E/b.7721433/k.989C/Event_Calendar.htm" target="_blank">and you can, too</a>) to be provided coaching services
depending on the event you are signed up for. Coach <a href="http://www.fuel4mance.com/" target="_blank">Bob Seebohar</a>
(MS, RD, CSSD, CSCS, US Olympic Dietician in 2008,
et cetera.) See his website for all his information, this guy is a
beast!. He is preparing me for one event, the <a href="http://www.leadvilleraceseries.com/page/show/311976-lt-100-mile-run" target="_blank">Leadville Trail 100</a>,
that's it...that's the focus. I will say that after running 65-100+ mile
weeks for the last couple months, I was a little concerned when I got my
first month's training plan and it was a DRASTIC reduction in mileage;
something that was probably harder mentally than physically. I admit, I freaked
out a bit, assuming that I was right where I needed to be and really wanted to resist the training plan. I did for about a week. After some reassurance, I accepted it and
have been following it almost to a "t" since. Part of the reassurance
comes from Linda Quirk who is also coached by Bob and has had amazing
success in the endurance world (google her, you'll see). They are quality workouts that are all a part of a progression. I have more added focus than ever. I am very excited to see how it all builds 5 months from now. <br />
<br />
Prior
to starting the training plan, I began to follow Seebohar's passion: nutrition. If you have read my experience at BR100, you know
that I struggled with nutrition...significantly. Over the rest of 2011,
I was getting a handle on the calorie consumption using Hammer products
and had good success with it at the RWS double marathon in October, but
shortly thereafter I began to transition into the Metabolic Efficiency
Training (MET) that Bob teaches. I downloaded the two MET <a href="http://web.me.com/fuel4mance/Fuel4mance/Store.html" target="_blank">books</a> by Bob, read every word and it just made too much sense not to give it a try. It took me
about 2 months to transition from being a "carb-addict" to running on
very little, if nothing at all for calorie consumption on a run. I will say that for about 4-5 weeks I was experiencing some really good bonks at about 1:45 into a run where my glycogen levels had depleted and my body was looking for more sugar that wasn't there. I knew to expect them, so I plugged along and got through it. My body
has now learned, and is continuing to learn, how to metabolize fat as an
energy source rather than rely mostly on carbs.<br />
<br />
MET is not a diet, it literally is a way of life. For me, it was a smack in the face of how carbohydrate dependent I have been over the years. It's not a complicated concept, and once you have been doing it for a while, it's second nature. I dropped 2.5% body fat in about 8 weeks something I haven't been able to do for a few years. My body composition improvement is visually noticeable and I feel lean and strong. I still reach for the cookie jar probably more than I should, but I allow it on occasion to maintain a healthy balance...can't always behave!<br />
<br />
Hydration has been the one thing that I have managed to remain consistent with. I have used <a href="http://www.nuun.com/" target="_blank">nuun </a>tabs for a few years now. I used them before I became an ambassador for them, and I continue to use them in my hydration strategy for every run & ride I go on. I do add S-Caps depending on the weather and the effort. <br />
<br />
So, the proof is in the pudding, right? Here are some small but big success examples I have experienced in the last 2months:<br />
<b>50k training run</b>: in the snow, on trails, 5hr 33min including bathroom stops and taking it easy. I ate 3 packets of <a href="http://www.generationucan.com/home.html" target="_blank">Generation UCAN</a> = about 360 calories or ~65/hour.
I would have normally consumed roughly 1,500cals of Hammer Perpeteum
during that time period. That's over 1,100 calories difference that I
burned from fat stores. There were no GI issues, no bonking, nothing. For hydration, I had 6 tabs of nuun in my hydration pack (Nathan HPL#020).<br />
<b>50k Green Jewel Race</b>: 4hr 35 min on 2 packets of <a href="http://www.generationucan.com/home.html" target="_blank">UCAN</a>. That was a 21 min PR for me and I did not taper a bit (although I should have)! Friend and fellow <a href="http://www.runwell.com/site/c.cuLSK9ORLmK8E/b.7833629/k.9943/Ambassadors.htm" target="_blank">Runwell Ambassador, Pam Rickard</a> saw even better results with 2 packets of UCAN and an <b>hour </b>PR for her 50k!<br />
<b>Other:</b> I've
also had a few negative split training runs over the past 2 months that
literally I have set unintentional PR's for 10mi, 13mi, and 25k
distances....just in training! Now, I <b>am </b>working hard, but there is
something to be said about the other half of your training being proper
nutrition. I wish I had known about this years ago when I was racing bicycles, but I know about it now and urge you to check out Bob's <a href="http://www.fuel4mance.com/" target="_blank">website</a> and books. <br />
<br />
If you run with me, I'm going to tell you about it. It's just been such a positive life changing thing for me that I am just excited to talk nutrition with others. I will also talk about coyotes, core workouts, and my favorite Altra Zero drop shoes that I picked up from <a href="http://www.fleetfeetsports.com/locations/pepper-pike" target="_blank">Fleet Feet</a> and my upcoming race, the <a href="http://outrun24.blogspot.com/" target="_blank">O24</a> (Have you signed up yet??). Deal with it, I love this stuff!<br />
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<br />ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-51161679824898752002012-03-18T20:35:00.002-04:002012-03-18T20:35:39.187-04:00152152 days to Leadville.ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-64075815979525724702012-03-07T15:26:00.006-05:002012-03-08T08:34:02.538-05:00Race Report: Green Jewel 50k<div style="font-family: Arial,Helvetica,sans-serif;">
Below is my race report for the <a href="http://www.greenjewel.org/" target="_blank">2012 Green Jewel 50k</a>. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs4mRTDa-WlzzhJKJ2HFLkBnVK78M5cTPA677zfr3LwfVP4vgvDWYSSYbzJ71euytNI1VyKJqj1J60mxsiFMfjz6YSFQV61zK_kP4YQMcNqIgVxUPnGtylvJ9UkdPdoYbzoKRx59GjMdwC/s1600/gj50kmap.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs4mRTDa-WlzzhJKJ2HFLkBnVK78M5cTPA677zfr3LwfVP4vgvDWYSSYbzJ71euytNI1VyKJqj1J60mxsiFMfjz6YSFQV61zK_kP4YQMcNqIgVxUPnGtylvJ9UkdPdoYbzoKRx59GjMdwC/s320/gj50kmap.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">We ran that far.</td></tr>
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I'm not sure how I got talked into NOT following my training plan from <a href="http://www.fuel4mance.com/" target="_blank">Coach Bob</a> for this weekend. My schedule called for a 16 mile negative split run on Sunday. I think it's that I PR'd at the GJ50k in 2009 and I wanted to see if I could run this as a fun training run and beat my time of 4:56. In 2009, it was a 50k PR of 1hr 24mins as I was very new to ultra running. I was fortunate enough to be offered some "rock star" crew treatment from Mike Nicholson (2011 3rd place) whose brother Greg, was running his first 50k. After waiting for the <a href="http://www.nps.gov/cuva/naturescience/amphibians.htm" target="_blank">salamander migration</a> to clear at CVNP, we pulled in the lot and I ran into a number of familiar faces (Kathie Teuschner, Pam Rickard, Brian Morris, and others) before taking off and heading to the start. <br />
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I love the atmosphere before an ultra. No one was complaining that the race was not going to start on time, everyone was smiling, excited for what we were about to do, taking photos, sharing stories, adjusting bib numbers, and well-wishing other runners. I finally got to meet Lee Shane in person (rather than facebook), accepted an Elmo (gluten & vegan) cupcake from the Basich's, shed a layer, took a quick wizz and off we went!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrLVjkN1v59n1gTuFAyWFDD6ZAYm77us-CX2tSW9gRwrbTEms9gFwopNUO71Jr9pwkVedtAQu7azlO0HiEqDPHKGKR3R2JB3ZzQWvh0LZcKMYZRhrQrjixSz8VNeUj332is9TGokGPHWRc/s1600/gj50kPR.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrLVjkN1v59n1gTuFAyWFDD6ZAYm77us-CX2tSW9gRwrbTEms9gFwopNUO71Jr9pwkVedtAQu7azlO0HiEqDPHKGKR3R2JB3ZzQWvh0LZcKMYZRhrQrjixSz8VNeUj332is9TGokGPHWRc/s200/gj50kPR.jpg" width="133" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pam Crushing PR</td></tr>
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I ran a few miles with Pam who stands 9 feet tall in her Hokas and floats through puddles, whereas I was skimming the ground in Altra zero drop shoes :). Pam & I are fellow <a href="http://www.runwell.com/" target="_blank">Runwell</a> Ambassadors and have been under the same coaching & nutrition expertise from Bob Seebohar (www.Fuel4mance.com).We were both very excited to see how the metabolic efficiency training was going to play out for us. </div>
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<tr><td class="tr-caption" style="text-align: center;">Keith Finishing Strong</td></tr>
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A few miles in, Pam dropped back (but only by a few seconds) and I met up with Keith Lascelles; we began chatting about running, nutrition, the day's goal, and whatever other stories that came to mind. Our goals were similar, to run about a 4:30-4:45 depending on how the day went. This is one of the best parts of the running community I think. There are races that you end up running solo for hours and races where you play leap-frog with people, and ones like this where I was fortunate enough to run with Keith for pretty much the entire race. We kept saying "we need to slow it down, if we take the pace back, it will pay dividends later, etc..." neither of us would do it, we just kind of went with it. Mile 16 flew by and I thought maybe I can negative split this thing, so I started a slight pace increase. </div>
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<tr><td class="tr-caption" style="text-align: center;">Can you guess where the cramps started!</td></tr>
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<b>Lesson learned.</b> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaXXyMwpDARwM7UcA5tMoXOujnQV1Z1A8pcnlfGi3uT6C0G_a8tw5xo_CPxI_vHRipXTR-nuawpMz2mOBZ2F3ouRMZp4qkiJpl-FbkZ45Wlu8vYkYSV-o7m7B9eyaNDgJrYfnkfQhAP2_k/s1600/gj50krun1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
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On Friday, I posed a comment in the <a href="https://www.facebook.com/groups/NeUTr/" target="_blank">Outrun group</a> "taper schmaper" after a hard week of speed workouts and a brutal 9 mile race pace run on trails on Thursday, 90mins of intense core (TRX, Insanity, and other core work) on Friday. Seemed a good idea at the time, besides it was just a fun run, right??. At mile 19 something under my right rib cage had such a sharp pain that it made me walk. my pace went from ~8min/mile to 9:30 to an 11:00 pace, not cool. I first thought was that it was my food....nope, dummy, it was my overzealous workout the day before. I met and passed Debbie Scheil, who shortly thereafter patted me on the shoulder to get going so she could chase....she continued on strong (to PR!) and not long after I see Keith. We played leap-frog for a while before the abdominal muscle cramp was manageable to run constant. We hit the marathon mark at 3:45 and the rest was just a solid easy effort to the finish. Everytime I picked up the pace, I was reminded to back off by my ab muscle. Lesson learned. With about 2 miles to go, Keith picked it up and ran a really strong finish...gaining about 4 mins on me by the end (4:31). I came in shortly after with a 4:35.</div>
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<tr><td class="tr-caption" style="text-align: center;">Green Jewel 50k Finish</td></tr>
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<b>Happy </b>enough with the effort, but disappointed in myself for not taking heed to taper even a little. That's all a wash though since the experience was such a great one. I ran into Lee Shane, Crystal Basich, & Keith super exited to hear how they did (so impressed). They asked how Pam was and I guessed about 30mins back. I went to change into warm clothes and as I walked back, I saw Pam finishing an astonishing 4:44!</div>
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Pam's first question to me: "what did you eat?".....", "2 packets of Chocolate <a href="http://www.generationucan.com/" target="_blank">UCAN</a>. that's it."...nod of agreement, this works. Proof is in the pudding (as long as it's a 1:1 carb/protein ratio!). </div>
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<b>Final Thoughts</b></div>
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It's been 4 days since the race and I have still not taken a day off. Got in 8 miles Sunday, 8 Monday, and a really hard 6 miles Tuesday. I finally cross trained Wednesday and am back on track for my Leadville 100 training. Next on tap is more training, the <a href="http://outrun24.blogspot.com/" target="_blank">O24 </a>and then Mohican 50mi. </div>
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<b>Big Thanks</b></div>
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Please remember that none of these races are possible without a LOT of hard work from the Race Directors (Joe Jurczyk & Vince Rucci) Courtney Russell for taking all the finisher photos and all the volunteers who give time and effort to support runners in these events. There is nothing better than seeing familiar faces at aid stations and getting help from people who have such great ultra & running experience and really do know how to help. Again, how can you not be impressed with the ultra running community? We rock. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjfwPbfzRdWzJUG6Hr8O3eGpbDVueWTl_yDipHB1DTNNycNJ7gCc2rbGkYK4YIW18uApBiz1xv_VgXFwGAbh3e9BbFmfAbm84wOvSuhD_WBi1sjP3R1s2FKX2EMSQlcmIJTkR5XDdFI-Pf/s1600/gj50k.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjfwPbfzRdWzJUG6Hr8O3eGpbDVueWTl_yDipHB1DTNNycNJ7gCc2rbGkYK4YIW18uApBiz1xv_VgXFwGAbh3e9BbFmfAbm84wOvSuhD_WBi1sjP3R1s2FKX2EMSQlcmIJTkR5XDdFI-Pf/s1600/gj50k.jpg" /></a></div>
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<br /></div>ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com3tag:blogger.com,1999:blog-3520753490349471459.post-52815468650423368732012-02-29T12:49:00.000-05:002012-02-29T12:51:32.165-05:00Training: The Pain Cave<div style="font-family: Arial,Helvetica,sans-serif;">
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<span style="font-size: small;">I was surfing the internet recently and found a site called thesufferfest.com They have a great logo that is just a merge of
letters: “IWBMATTKYT: I Will Beat My Ass Today To Kick Yours Tomorrow” I love this site although I would change it
for me to: "IWKMATTKIHT I Will Kick My Ass Today To Kick It Harder Tomorrow."
Anyhow, these cyclists post photos of their bike torture <a href="http://www.thesufferfest.com/bike-torture-chamber/">chamber</a>. I will
say that these guys get exactly what I am writing about in this entry. </span></div>
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<span style="font-size: small;">I don't have an elaborate man cave like a lot of guys I
know. I'd love to have a huge flat screen TV, mahogany & marble bar, leather
recliners, wine racks, stained glass lamp overhanging a poker table for texas
hold-em tournaments, and a library-like home office and yoga room adjoining the
man cave of my creation. </span></div>
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<span style="font-size: small;">I don't have this; I have quite the opposite…in a section of
my basement I have what I endearingly call my "pain cave."
The Pain Cave is a little different…it's bland grey painted cement floor &
walls, furnace & water heater, exposed rafters , old PC on a tool desk next to a shelf of 30 used pairs
of various running, cycling, & snow shoes. There is a nail spike in the
wall over flowing with my medals from races, a few plaques from races leaning
in various places, next to a rolled-up photo from Kala Patar in the Himalayas
where I backpacked many years ago. There is another tool desk housing at least
4 tool boxes, a mounted grinder, router table, drills, saws, various tools and
boxes full of well used bicycle seats, brakes, derailleurs, and bottom
brackets. This is the view from the core of my cave. </span></div>
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<span style="font-size: small;">In the middle I have a
full Smith machine, as well as my gymnast style rings hanging from the ceiling,
dumbbells and iron plates on the floor, pull up bar, an old mirror to watch my form,
yoga ball, and at least one bike pulled off the wall mounted in the bike
trainer ready to be ridden. The bike is mounted in climbing position and
pointed at the old PC that no longer has sound, to watch indoor cycling DVD’s.
There is a massive fan for the summer months to blow the sweat off me and
plaster it in various places in the room. </span></div>
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<span style="font-size: small;">This is not a glorious place to train in by most standards.
No one sees what I am doing, no one can see how hard I am pushing myself, no
one can see my cool new running gear and how awesome it is, no one is in awe
when they ask you what’s the farthest you’ve ever run. It’s just you pushing it
for whatever drives you. It’s not pretty like bounding down a gorgeous trail in
the woods. I like to think that it’s the times that people don’t see or know
what you are doing that helps define your character, builds confidence, overcome
life’s obstacles, and help you to push your limitations every day. You may hear
me state one of my favorite quotes “make friends with pain and you will never
be alone.” Or there is “magic in misery” For me, it doesn’t mean that I am
lonely and only pain or misery makes me feel complete…but at the end of the day, I need
to make sure that if I have been able to push myself beyond what is
comfortable, which usually involves some physical pain, that I have learned to
cope with difficult situations and continued to pursue re-defining limitations.
I use these learned characteristics to carry over into my marriage, parenting,
friendships, and career. I’m not anywhere where I want to be yet, but I am
enjoying the journey getting there. It’s no different than what I find on a
long solo trail run….</span></div>
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<span style="font-size: small;">There is a note to be made about this…Most of you know I am
a social animal and I love to run with people, it just makes running those long
miles a lot easier. But, I firmly believe that you have to make sure that you
get in your solo time to really flush out those demons and learn what you are
made of. If you don't push beyond your comfort levels, how do you really know what your made of?</span></div>
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<span style="font-size: small;">So, no man cave for me for a while….just the pain cave. </span></div>ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-48747086632258488312012-02-24T11:05:00.000-05:002012-02-29T12:54:00.519-05:00175 Days to Leadville.I'm exicted and I have more than a few thoughts on this. But to summarize, there are 175 days to Leadville 100 Trail Run and I am loving the journey.<br />
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I'll complete a blog post shortly, but I just want to send a big shout out to <a href="http://www.runwell.com/" target="_blank">Runwell </a>and <a href="http://www.fuel4mance.com/" target="_blank">Coach Bob Seebohar</a> for this opportunity.<br />
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more later.<br />
z<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWvKK2zEpUv1yx0egn6BbmiAdEILjZrJ5RKwHIpka0tX9XYGR-EUF5R7wRr6ktanaNGy-yANy7njSro6wie9lZgvjKhgynEZVCYG4unXsip0lNsfEgoPId66AQOflL1vtOPGm_5xfF-cM7/s1600/LT100+logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWvKK2zEpUv1yx0egn6BbmiAdEILjZrJ5RKwHIpka0tX9XYGR-EUF5R7wRr6ktanaNGy-yANy7njSro6wie9lZgvjKhgynEZVCYG4unXsip0lNsfEgoPId66AQOflL1vtOPGm_5xfF-cM7/s1600/LT100+logo.jpg" /></a></div>
<br />ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-49487654730402777662012-01-31T14:31:00.001-05:002013-02-14T22:41:04.128-05:00Gear Review: Altra Lone Peak<div style="color: black; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">I picked up a pair of the <a href="http://www.altrazerodrop.com/webapp/wcs/stores/servlet/Product_-1_15151_18952_69006_176903" target="_blank">Altra Lone Peak</a> (trail) and <a href="http://www.altrazerodrop.com/webapp/wcs/stores/servlet/Product_-1_15151_18952_69006_176939" target="_blank">Instincts </a>(road) shoes from <a href="http://www.fleetfeetsports.com/locations/pepper-pike" target="_blank">Fleet Feet Sports</a>. Below are my personal impressions and opinions on the Lone Peaks. <br /> </span></div>
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<span style="font-size: small;">The below information is directly from the Altra website: <a href="http://www.altrazerodrop.com/">http://www.altrazerodrop.com/</a></span></div>
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<span style="font-size: small;">Product Features</span></h2>
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Inspired by the Lone Peak, one of the rockiest, toughest mountains on
the Wasatch Range, The Lone Peak™ was designed to conquer the Wasatch
100. While the foot-shaped design allows athletes to stay relaxed and
comfortable for hours, this do-everything mountain shoe promotes happy
feet, increases ankle stabilization and improves form with the Zero
Drop™ platform. The Lone Peak™ features an innovative, sandwiched
StoneGuard™ system that deflects rocks into the midsole for a smoother,
more stable ride. Stand above the rest with the ultimate trail running
shoe.
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<span style="font-size: small;">Product Details</span></h2>
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Weight: 9.9 oz
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Zero Drop™ EVA/A-Bound Midsole
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Foot Shaped Design: Male FS-1 Last
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NRS: Natural Ride System
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TrailClaw Outsole
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StoneGuard and Trail Rudder
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Strengthen and Support Insoles
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Quick dry abrasion resistant mesh upper with minimal seams
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Asymmetrical Lacing, HeelClaw, and A-Wrap for Superior Fit
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Drilex Premium Liner
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<span style="font-size: small;"><b>My Impressions: </b></span></div>
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<span style="font-size: small;"> I took these out on a 5 mile "get to know you" run on one of the sloppiest days on the trail I have seen in a long while. We had heavy rains for two days and then overnight switched to 2-4" of snow. It's a 1/2 mile of road to the trail head, the trail is singletrack with good elevation changes, roots, mud, rocks, and a calf level couple creek crossings.</span></div>
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<span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO0DWd04wyjarmRJmrFBJaMFltvAH_KKAmsxqWa0Ec5Wbi2D1y3aod5IBCGUi7C3uI_unR7ESy4G3yUlWjQWQEyGvBUU-bN8n16EKaHZzxlPt90gbwMJOx76RKFbgkCK_RNPkAEocby2CO/s1600/Lone+Peak+Sole.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO0DWd04wyjarmRJmrFBJaMFltvAH_KKAmsxqWa0Ec5Wbi2D1y3aod5IBCGUi7C3uI_unR7ESy4G3yUlWjQWQEyGvBUU-bN8n16EKaHZzxlPt90gbwMJOx76RKFbgkCK_RNPkAEocby2CO/s320/Lone+Peak+Sole.jpg" height="191" width="320" /></a></span></div>
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<span style="font-size: small;"><b>First things I noticed:</b></span></div>
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<span style="font-size: small;"><b> </b>1. the traction is amazing. despite the mud & snow, the traction was excellent. the little spikes do not collect mud at all, stays clear.</span></div>
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<span style="font-size: small;">2. the cushion is firm and adequate. As I understand it, the stoneguard is sandwiched between the midsole, allowing the cushion to take the hits and leaving a smooth feel on jagged rocks. I like this design immensely. It literally gives you a firm ride with cushion. </span></div>
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<span style="font-size: small;">3. the stone guard makes this shoe feel bomb-proof. I covered some sections of the trail with near reckless abandon that I normally take more care on. <br />4. the trail rudder....I couldn't tell how much this affected the run, but it didn't seem to do much for me except add some traction on the down slopes. </span></div>
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<span style="font-size: small;">5. overall, the shoe is stable and the toe box is roomy enough to fit your feet the way feet are shaped...at least mine are. </span></div>
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<span style="font-size: small;">6. water drainage after a creek crossing is average. <br />7. they are certainly a bit more firm than other trail shoes, you can feel this on the roads especially. It seemed to me to 'encourage' you to mid-foot strike. It took a couple minutes to get the strike just right, but once I was dialed in I took the pace up as usual. <br /><br /><b>The following day I debated on these shoes or another pair for a 50k training run. I ended up lacing these up for a second run. </b></span></div>
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<span style="font-size: small;"><br /><b>Here are my takeaways from the two days (36mi) of running in these. </b></span></div>
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<span style="font-size: small;">1. The quality in Altras is apparent. This is a well thought out shoe that I have no doubt will handle tough 100 mile runs. </span></div>
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<span style="font-size: small;">2. These are not minimal shoes, the heel & toe cushion is 17mm (zero drop) but they feel light on the feet at about 9.9oz. I would call them natural running shoes. </span></div>
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<span style="font-size: small;">3. I went down a 1/2 size in the Lone Peaks. </span></div>
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<span style="font-size: small;">4. By the end of the 31 miler, I will honestly admit that my feet were NOT sore. I could feel the zero drop difference (compared to my normal 4-7mm shoes I wear) when climbing, but overall it was not significant. </span></div>
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<span style="font-size: small;">5. The day after the run, my feet were still fine...I ran a fast 10 mile uptempo road run with no issues. </span></div>
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<span style="font-size: small;">My overall opinion of this product if you are looking for a zero drop, natural style trail running shoe to handle tough trail runs & 100 mile ultras, this is a great choice. Altra is doing great things. <br /><br />-<b><i>ultrailz</i></b></span></div>
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ultrailzhttp://www.blogger.com/profile/06735133619675881512noreply@blogger.com0tag:blogger.com,1999:blog-3520753490349471459.post-66327092285104740912012-01-26T16:10:00.000-05:002012-02-06T13:16:30.012-05:00Running: 2011 in Review<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I started this post, deleted it, then started it again. I am pretty sure I could write a few pages on all the things that occurred with running this past year, the gear I tried, the things I learned, the people I met, ran with, were inspired by, and the places I was able to run. </span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">I'll try to keep it really simple. </span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">My main running goal last year was to run the Burning River 100. Check. I did it with fellow running friends who all worked hard to accomplish that same goal. </span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">A lot happened as well with the growth of the Outrun group, creation of the ultra team along with Fleet Feet and NUUN as sponsors, and hosting our first official trail race (Believe & Achieve 5k/10k). The snowshoe race was a success. Running was amazing and we found tons of new trails. </span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">I was very happy to become an ambassador for NUUN early in the year and more recently with Runwell. </span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">In 2012, my main running goal is to continue to promote running in the community, convert some roadies to try the trails, and maybe introduce some folks to running. I have a few races that I am focusing on (Leadville 100 - main one) and we are hosting the first USATF certified 24 hour trail race in Kirtland (O24) in April. </span><br />
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<span style="font-family: Calibri;">My quest for the perfect shoe continues. As I have doubled the amount of miles I ran per year just 3 years ago, my feet have also increased in size. I like to think of them as getting big and strong. I have effectively blown out all of my trail shoes, even my last 2 pairs of Adidas xt3's that I was so fond of. </span><br />
<span style="font-family: Calibri;"> </span><br />
<span style="font-family: Calibri;">I am currently starting a rotation between the smoking light and very well updated New Balance 110's (update to the 101) and the high quality, naturally shaped, zero drop Altra Instinct (road) & Lone Peaks (trail)....Let the duel begin. I think in the end, they will serve similar but different purposes. </span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">One of the most exciting things I have been focusing on is Metabolic Enhanced Training (MET) as the Ambassadors on the Runwell team are coached by Bob Seebohar (fuel4mance.com). I will not go into all of it, but I have been on the journey to MET for the past 6-7 weeks, and the results speak for themselves. Just check out the website. </span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">Okay, so it was a bit of a ramble but I tried to keep it simple. I'll leave you with this quote from a short <a href="http://runaddicted.com/2012/01/07/the-genius-of-ultrarunning/" target="_blank">article </a>I read the other evening. </span><br />
<span style="font-family: Calibri;"><br /></span><br />
<span style="font-family: Calibri;">"</span>...They (ultra runners) understand, perhaps better than
anyone, that the doors to the spirit will swing open with physical
effort."<br />
<br />
z<br />
<span style="font-family: Calibri;"><br /></span><br />
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