Race Report: Bills Badass 50k

This was a tremendously fun event. There are two aspects to the event that stand out for me.

ONE: Outrun Cancer / No One Fights Alone

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.

It was simply outstanding.

Mike in the middle (white montrail hat)

TWO:


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.

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.

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.

Rad & I with leader Brad in the backgound.

Trying to hold him back...

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.

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. 

Somewhere around mile 20.

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 hammered 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. 

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....

 

Founding Badasses: Chef Bill (L), Wild Bill (R)

Chef Bill (top of heads)

Garmin 910 stats

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. 

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.

43 days to Leadville

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 Runwell. 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.
I strongly encourage you to either make a donate of ANY amount here or join the Runwell team and participate in an event of your choice. 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.

Runwell to Leadville

128 days to Leadville 100 Trail Run

Linda Quirk / Runwell 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.

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.

 

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:

Do I have a time goal? Yes, I usually set 3 goals for any ultra:

1. the dream goal - anywhere near 24 hours. 
2. the realistic goal - somewhere around 26-27 hours
3. the most important goal - finish strong.

What am I doing about altitude?

1. I am relying on the coaching from Bob Seebohar (fuel4mance.com). Coach Bob is a Leadman 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. 
2. 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. 
3. 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.

Any other race planned before Leadville?

1. I am directing the O24 on April 28-29th, in Kirtland Ohio. It is a USATF & IAU certified 24 Hour Timed Trail Race being held in Chapin Forest Reservation.
2. I am running the Mohican 50 miler in June as a training run. 
3. The rest is all training for LT100!

-z

Training: +Progression due to Coaching

I'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 Bob Seebohar who is guiding me to the Leadville Trail 100 that I am running for Runwell. It's just too good, this is something that we all need to look into.

Last night, 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).

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).

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.


Fast-forward a few years after starting to learn to run ultra marathons (still learning)...and now as an Ambassador for Runwell I have been incredibly fortunate (and you can, too) to be provided coaching services depending on the event you are signed up for. Coach Bob Seebohar (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 Leadville Trail 100, 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. 

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 books 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.

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!

Hydration has been the one thing that I have managed to remain consistent with. I have used nuun 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.

So, the proof is in the pudding, right? Here are some small but big success examples I have experienced in the last 2months:
50k training run: in the snow, on trails, 5hr 33min including bathroom stops and taking it easy. I ate 3 packets of Generation UCAN = 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).
50k Green Jewel Race: 4hr 35 min on 2 packets of UCAN. That was a 21 min PR for me and I did not taper a bit (although I should have)! Friend and fellow Runwell Ambassador, Pam Rickard saw even better results with 2 packets of UCAN and an hour PR for her 50k!
Other: 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 am 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 website and books.

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 Fleet Feet and my upcoming race, the O24 (Have you signed up yet??). Deal with it, I love this stuff!

175 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.

I'll complete a blog post shortly, but I just want to send a big shout out to Runwell and Coach Bob Seebohar for this opportunity.

more later.
z

2012 Running Plans & Thoughts

It’s still 2011, so I have time to post my running plans for 2012. I’ll start this short list with a couple of caveats:

Caveat 1: I have a young family and at this stage in our lives, I have never been one to travel overnight for runs very much. If I could, I would, but not yet...I really prefer to stay local (within a morning drive) and since the NE Ohio Ultra Running community is so strong, I can easily fill up my calendar without having to go too far. I haven’t done all the races for one reason or another, so I am content in general to stay most of the time. With that being said, I am looking at 2 out of state 100 milers.....what the heck?

Caveat 2:  I nearly always prefer training over racing; I have since my days of cycling. As a matter of fact, I think it’s because of cycling that I prefer training. I have always preferred to head out for a hard ride or run for a number of hours to that of spending all kinds of money to do the same thing. As Chris McDougal noted in Born to Run…If you want to run a marathon, there’s the front door. I literally have run more 50k & 50mi runs from my front door than I have actually raced.  I suppose if I was wealthy and semi-retired, or just kid-free I would race far more frequently but with so many mouths to feed, I am happy to get up early in the morning and run a 50k from my front door.  I am quite aware that once the kids are older and they are too cool to hang out with the wife & I, we will be looking at travel in a whole new light. I also happen to live in one of the best places in the country to run from.

I am literally less than a 5 min run to the largest Arboretum (Holden) in the US, with over 3,600 acres, Chapin Forest (390 acres) 1 mi from my house, Penitentiary Glen (424 acres) about 0.4mi from my door, North Chagrin Reservation (BR100 start) is about 7 miles from my house….these are literally “among others”, there are a bunch of great parks around here.  As I write this out, maybe this is why I tend to train instead of race so much…..also why all my races that I am directing are in these areas!

2012 Running List (as of 12/12):

01/15/12 – Lake Metroparks Farmpark Snowshoe Stampede (Lake Farmparks)

02/11/12 – Lake Metroparks Night Light Snowshoe Race (Chapin Forest)

03/03/12 – Lake Metroparks March March Madness Snowshoe Race (Girdled Rd. Reservation)

04/28/12 – O24 (Directing, not running). Outrun 24 Hour, USATF trail race.

06/xx/12 – Kettle Moraine 100, La Grange Wisconsin

06/17/12 – Mohican 50 miler? Loudon, OH.

08/18/12 – Leadville 100, Leadville Colorado.

10/xx/12 – Mountain Masochist 50 mile Race, Lynchburg VA

2012 Running Goals:

·          

      RunWell / Leadville: I am simply overjoyed with the opportunity with RunWell as an Ambassador which is taking me to Leadville and hopefully dragging a few inspired folks with me. I don’t have any particular time goals with Leadville aside from the standard desire to run under 24 hours, my goal is to Run(really)Well for RunWell, enjoy the process, take it all in step by step, and finish very strong, it’s that simple. I want to show that it’s about accomplishing what you put your mind to. I know it sounds cliche but it is what it is. There is no doubt in my mind that I can complete another 100 miler. If for some reason, something out of my control takes me out of the race...so be it, but there is nothing in me that will not allow me to finish.

·         O24: Outrun 24 Hour Trail Race. USATF Certified 1 mile and 13 feet trail course. What started as a need for a Spring 100 miler has turned into a full blown 24 hour race, go figure. I simply want to put on a great event with as little bumps in the logistical road as possible. It should give folks the opportunity to come and test themselves, set PR’s, reach new goals and provide them with a focus throughout the cold, dark, and wet winter months that we endure as athletes. I am trying to keep the race as simple and organized as possible. The intent is to make this a well-known yearly offering for folks who do not want to run the roads for 24 hours.  

·          
      Nutrition: The focus that is equally important if not more this year is learning to get my nutrition on track. I have always managed to get by and be successful by most people’s standards….but I know that there is this key that I have yet to unlock when it comes to eating right. I am quite literally leaning heavily on the coaching of Bob Seebohar from Fuel4mance.com to show me how to get there. I actually plan on doing a before and after Coach Bob report. I am sure I fall in the category of a lot of athletes that get by but could really unlock so much more potential. This is one of the things that makes endurance sports so exciting, it never stays the same, and you are always trying to improve.

·          
      Training: I have got it in my head that I need to cross train more. I got out a number of times on the bike this year and it still irks me that the bike steals away mileage when I look back at my training miles. I have used training hours for years but still focus on miles as a runner. Even with running trails where hours & effort are more of a focus than exact miles, I still struggle with it. I am excited to see the training plan set forth for Leadville, I am really excited to learn from it and see where it will take me. I have to admit, I would like to drop about 10-12 pounds. I hover at 170-172lbs. at 5’8” and although I have gotten much leaner, my weight has not changed much. I am sure I can find a way to eat a few dozen less cookies and drop some dough off myself........................z

RunWell, literally.

There have been a couple of interesting things going on with running life lately. I mention the Burning River 100 mile race a lot because it was a big accomplishment to me. A few years ago I just said "those people" are crazy…referring to folks doing regular 100 milers and beyond; especially at paces that are simply amazing. With 3 young children, a full time career, and all the duties that come along with being a husband and "responsible" adult I am just happy that I have been given the opportunity and ability to be able to pursue something like trail & ultra-running. We are so fortunate to live within running distance to some of the best and most scenic trails in the area. 
With that said and thanks to social connections I've made through Outrun I was over-joyed to receive a phone call from Linda Quirk (Racing the Planet, Run 7 on 7, and now RunWell) for a little conversation or two that has turned into what I feel is a phenomenal opportunity. You may have seen communications on RunWell from Pam Rickard who has also taken a role with Linda where she is essentially promoting the mission of RunWell as well as embarking on an amazing journey in 2012 at the Gobi Desert! It's not often I get phone calls like that….wait, no….I've never gotten a phone call like that. These are things that you sit back and watch on the Discovery channel and think, that's amazing…. "I wish I could do that." Well, here it is…staring me in the face, with the caveat that you promote what you love to do and encourage others to do the same. No problem.

So, bottom line….I have accepted a spot as 1 of 4 US Ambassadors with RunWell (Non-Profit 501(3)(c)) to help promote the mission of recovery (drug, alcohol, & wellness) with a focus for now on the domestic Ultra & trail running scene (Leadville 100??). We'll look internationally later. For now, I am just happy to be a part of it. I feel that the focus on recovery through competing in events and raising funds & awareness for RunWell supports my perspective of the reasons why I have always pursued endurance sports. For me personally, it's been the element that helps keep me balanced in life and that is a big part of recovery and life in general.
If you take a look at all the folks in the local ultra-running community, it's staggering to try to keep up with all the good things that people are doing. I see people raising awareness & funds for all types of amazing non-profits like Girls With Sole (Liz Ferro), YMCA's, Camp Sunshine of Aurora, etc… How amazing is it to see people working so hard to accomplish things like running 100 mile races, desert expeditions, local 5k's, etc… and on top of it all working to help others! If you are not giving back to those around you, not bettering the community, not offering your skills to help, what are you doing it for?

Like I said, I'm excited to be a part of it. Outrun (group & team) will continue to progress through group runs, events, & discussion. We have members on the team who run for other organizations (both profit & non-profit). It's all such a great time to be a part of the growing sport of ultra-running.
So, there's the update on my little running life. I'm not elite, not the fastest guy in the pack, but I love the challenge & reward that comes from it, no matter how fast or slow I may be moving that day.



Push-ups:

I have kept up with it….I love this little app on the droid called "100Pushups". I started being able to do like 44 good pushups straight, by week 2 was doing 65, and by week 3 or so I was able to knock out 103. I love it, it's simple, effective, and I can do it anywhere. I have taken it back a notch but work to complete at least 100 a day. I also picked up another app called Pull-ups and I am progressing on that to be able to complete 25 consecutive pull-ups. Both of these are in effort to work on things that I have always been pretty terrible at. Pull ups more than pushups, I don't think I've ever been able to do more than 15 at a time. I'm up to ~40 a night now (total set).

Shoe review:

Adidas Adistar XT-3 – (Weight: 10.4 oz (size 9)Stack Height: Heel (20mm), Forefoot (13mm); excludes 5mm average lug height. I don't see these on the Adidas website anymore, looks like they have been replaced by the Response Trail 18? I )I have got to admit after the great experience I had with the Boston II shoes, I took the recommendation from the Adidas rep for the XT3 at BR100. I am on my second pair of them now. I honestly would have been happy to run the entire 100 miles in them, if needed. I've talked about them a lot and have a couple friends loving them now, too.
Nutrition:

Man, this has been, and will continue to be…a journey. I mentioned before that I have been giving the Hammer Perpetuem a serious second consideration for runs going beyond 3-4 hours. I am loving it. You simply load up the multi-hour bottle and sip on it every 10-15 mins. NO PROBLEMS! LOVE IT LOVE IT!!. I have finished a number of 4+ hour runs strong, no bonk, no gastro issues, etc. There is a little tweaking on the amount I intake per hour…but that is not bad. I load up with NUUN in my Nathan 020 hydration pack for my hydration & sodium plan, stash a few backup calories (Hammer Gel or similar) in the pack… but I have been so happy so far! We'll see how it all goes this weekend at the Run With Scissors Double Marathon.

Races:

Run With Scissors Double Marathon is next. I have the Autumn Leaves 5miler (I know, short) Then we have the upcoming Snowshoe Race Series (registration opening 11/7) and planning a 24 hour trail race in April. 
Leadville 100 or Cascade Crest 100 are the ultras I am looking at for RunWell. I am also wanting to get into The Mountain Masochist 50mi Fall, 2012. 


The list for the RWS is looking pretty good. I think there are like ~65 people signed up for the double and more for the single. I'm excited to do this one, it's going to be nothing but fun!!!!


z