Great Run!!!

 My planned 8 miler Saturday morning went relatively fast, not sure if I was really feeling that good or excited about getting back for the fun day of Grandaughter feastivities.  We had both over for the day and a sleep over. They helped decorate the tree, we watched the northern light show at beans (twice) bought them presents ......(yeah I know, too close to Christmas)  and played.

The 8 mile route I run, I call my money loop. It is the one I use when I trainned for most of my short to mid distance races. The run is a very good mixture of small hills, one long hill and light traffic flow and if need be, I can add in a very long steep hill that adds another mile.

I felt good and had no knee pain what so ever...yeah

8 miles @1:12:28  (9:04 pace)


pace.......heart rate
8:44.......144-168
9:07.......142-151 (small hills)
9:09.......146-156
9:16.......146-150
9:26.......147-153 (not sure what happened here, it was flat)
9:05.......152-163 (start of mile long hill)
9:25.......157-161 (still long hill)
8:44.......156-166 (strong finish but chose not to kick)

A Sugar Coated DNF

  As more Time passes since Stone Cat 2012, the feeling of cop-out has become much stronger .  Though I rationalized my finish there to be a grand  marathon PR, the truth is that it was also my first real DNF.

 I have been known to rave about how there is no quit in me, yet on that day, I did consciously quit and it is not a good feeling to contend with. I am happy with my marathon time but at the same time accept the DNF for the 50 miler.

 It is easy a month later to look back and "feel" like I could have and should have continued. Perhaps I could have gone longer and probably should have continued until they stopped me but I didn't and that shows a lack of heart and conviction on my part.

Physically, I probably did the right thing and perhaps if I hadn't, I would feel the ramification of it in the start of the new 2013 season. What it all boils down to is, I didn't have it in me to finish a 50 miler.

This only means I have to change my training and mindset this year and hopefully find the means to  accomplish my goal.

 On the running side of things, I did get in a fairly long run Saturday. the first 5 (road)miles went very well and like the last run I felt no rustiness from the short layoff, the last 3 miles I ran on trails. The last mile of the five my left ITB acted up a little but not concerning, about halfway through the trail portion, it got very aggravated.

I don't know if it was the trails or the distance that brought it on but decided after to make sure I go into this season very slow and careful so not to jeopardize my plans.

8 mile run @1:11:15 (average 8:54 pace)

first 5.15 miles 44:17 @ 8:36 pace  with progressive negative splits
final 2.9 miles  26:58 @9:18 pace with positive splits and left knee pain.

Pondering

 Lately I find myself thinking about the new year and how I am going to position my runs and races.
I decided that I would do my best to find a way to attend more TM functions and started that by accepting the invite to  TILL WE MEET IN HELL and looked forward to the drinks later.

Problem is, a scheduling conflict arose and here I am declining a great event again not only that but I might also have a problem making it to the GAC fatass this year too..... this is already starting to feel like last year. I can't let this continue and have to find the means to get back on my planned track.

 Anyway, I seem to be catching myself daydreaming of great races and long runs.....It's a good sign that I am healthy and ready for the new season. I want, no I am going to run a 50 miler in 2013.

That being said, now all I have to do is find ways to keep outside interferences to the minimum, not sure how I am going to accomplish that.

ON Track...I Guess

 December was the start of my new running season. After almost a month off from Stone Cat and the ITB issues, I felt pretty antsy to get out for a run.

  I decided to run the road, leave it short and slow, just wanted to see how much the condition has slid and whether the ITBs would act up. I expected a fair amount of rust and surely some struggling moments with the cardio.

 I headed out with very little expectation but quite excited to get a run behind me. To start with, Saturday morning was  kinda cold and it took a bit to figure out just how much to wear. As soon as there was enough light, I hit the road running and figured a 5k would probably be enough.

  I actually felt great, but purposely did not check my watch. I wanted to run by feel and just enjoy it. I call this loop a 5K but it actually measures 3.15 and has a fair amount of hills in the second mile so it is a good 5K training loop.

  To my surprise, I felt like I was running at a fairly fast clip and there was no rust , ITB or cardio issues at all. It was like I never took a break. Perhaps the lay off was just what the body needed.

 When I hit the second mile which is pretty much a steady incline, I expected to suffer a little but to my wonderment, I just worked the hill with ease. The only point I felt a slight bit out of shape was the last 1.5 miles which ended up being a somewhat pathetic attempt at a finishing kick.....no turn over at all though I did manage to speed up some.

  The run felt great and I was quite excited to review the stats and find that it was fairly speedy too. I ran close to 8 minute pace which is about where I normally run my tempo runs when training for 10 Ks Overall quite happy with this run.

3.15 miles @25:42 (8:10 pace)
8:18.....160-166
8:36.....153-167 (hills)
8:00.....155-160
6:28.....162-166 (last 1.5 kick)

2012...

My last scheduled 2012 race was Stone Cat, though I had visions of maybe picking up a 5k or something. I have no complaints what so ever for the year. I PRed every race I ran ( except for the ones where I paced someone else)The only disappointment for the year was not accomplishing a 50 miler. I plan to take it easy for a couple months ( to hopefully get ahead of the IT Band issue) and then set a plan in place for 2013. I am toying with starting a training plan for May and perhaps run the 50 miler at Pineland.....not to sure yet but the thought is rambling around my head. I am heading into the winter in the best shape I have been for years, so training for the 50 miler seems pretty feasible. It's all about finding enough time to run for hours on end .......the only element missing from my fall training and surely the reason for the ITB issues. In the past I have used a treadmill to get in some running during the dark weekdays of winter and got my long runs outside on the weekends. This worked relatively well and allowed me to do some speed work. This year it will be different because my treadmill has finally giving out after 8 years of hard labor. I suspect I will be substituting with night road runs and weight room work outs. Right now I plan on a run when ever it fits the schedule kind of routine until after the Christmas holidays with my first run being after thanksgiving day. I have allowed over two weeks for the ITB and will start off with fairly short runs for a while....depending on how the knees feel. My only real plans right now is the Bradbury snowshoe series and we will see how things go from there. I suspect I will run a couple Fatasses this winter also. (PS.....I did set this up with paragraphs but the system for some reason is not saving it that way)

Stone Cat "kinda" 50 mile Race Report

Two weeks ago I ran the Bradbury Ultra 50k, at the time I labeled it in my mind as the "good, bad and ugly" The good was my first 15 mile loop which was amazing, the bad was my second 15 mile loop and by bad I mean real bad. The ugly was the fact that I planned a 50 mile race just two weeks later and the injury I sustained running BBU, would surely kill my dream of running a 50 miler this year.

  I thought I might have tweaked my right knee but after researching a bit, I am sure it is an ITB overuse injury. Basically running the 50K while not being very well prepared for the distance. I took it easy for six days and then tried a fairly easy trail run. The first three miles of the run was business as usual, but the last two I was reduced to mostly a walk.

  A very discouraging result only seven days before Stone Cat. My first thought was to abort the whole idea as there was no way I would make the cut off walking the whole way and honestly after walking most of the last five miles of the BBU,I didn't cherish the idea of walking a fifty miler. I decided that I didn't want to give up on Stone Cat and began a regimen of stretching with the intent of trying to run the Marathon.

  As days ticked by, my knee felt better (though I didn't try running on it) and I began fantasizing that perhaps I could make a go of it. Of course the reality is that if the ITB acted up on the 50K and it has only been two weeks since the BBU,Then six days later I couldn't run 5 miles so surely I couldn't expect to run fifty. I almost stepped down to the marathon but then decided if I was going to DNF, it might as well be while attempting the big race.

  In my warped sense of rationalizing, I decided that just maybe I could pull off the 37.5 because there was no cut off for that. I just wanted to end this season on a high note. So, I taped up the knee, toed the line with the fifty milers and hoped for the best. I was prepared to accept what ever fate was coming.

  I actually felt pretty good heading out into the dark and was surprised how good the knee felt. I also seemed to have no rust issues even though I basically didn't run for two weeks, except that one ill fated attempt.

  For six miles I felt great, until the knee pain started coming back....slowly at first but stronger as each mile passed. My new plan was to just get through this lap and then quit. I forced myself to push  back the urge to walk and just keep the legs moving. My cardio and my fueling were perfect and the rest of the body felt great. It was discouraging to be so sure I could finish this fifty miler if it weren't for the knee.

  Knowing that it would be just this one lap, I decided to at least make a race of it and try to beat my first loop time from last year. I started pushing the pace everywhere I could and found myself passing many other runners. I found the pain was no worse when running faster so I kept going. I finished the first loop much faster than last year at 2:14:12 and decided I would attempt another lap. I figured if the pain level stayed pretty much the same I should be able to go another 12 miles.

  I stopped at Ryan's aid station and stuffed down a couple pieces of bacon......so good. I think Ryan was worried that I would just settle in for a great breakfast of pancakes and bacon, then ultimately abort running all together because he started shoeing me away. He told to get out there and get running ....as I think back, he was pretty helpful as I probably needed a little prodding at the time.

  The first three miles of the second lap went well and the knee seemed to settle into a dull but sustainable ache. Then on one of the down hills the band really acted up and I lost stability in the knee. It was an odd feeling and it surprised me. I became worried that I might do some real damage if I kept running this way.

  I started running the downhills with a stiff right leg which worked fairly well until I got a cramp in the right quad so bad that I had to stop for a while and message it. I suspect it was caused by the stiff legged running so I change my strategy to fast hiking the downhills and powering up the inclines to make up for the time loss.

  Other runners must have thought it was very strange to pass me on the downhills only to have me scream by them on the ups. I am sure they thought I had no idea how to run pace. Around mile eight I suddenly had pain in my left knee, same place as the right on the outside near the cap.......I am thinking I was probably compensating with my left leg. Now I had serious pain in both knees which was throbbing even when power walking the downs.

  This is when I realized that two or even one more loop was out of the question. I spent the next mile feeling sorry for myself until I realized how far ahead I was of my marathon time last year. The director told me I could step down if I wanted and my thoughts drifted to a PR for the marathon. What a great way to finish out the year, if I could PR then all would not be lost.

 This new decision put a little more bounce in my step but I could feel the fatigue of the faster pace settling in. I also wasn't sure they would allow me to tack on the extra 1.2 miles and get an official time. I crossed the line then asked if I could run the extra for the marathon. They said no problem and directed me to the marathon first 1.2 loop.

  As I ran by Ryan, he looked pretty excited thinking I was heading out for my third loop. I let him know I was only doing the Marathon .... he cheered me on anyway.

  The last 1.2 was extremely painful and all I wanted to do was cross that line and stop moving. I finished with an unofficial time of 4:48:20, over an hour faster than last year (6:11:37). As I take an overview of the last 8 weeks, I think about The Brad, how it prepared me for this PR and the things I can change to do a better job next year.

  OK.......LET IT SNOW!!!

Heart Verses Head

My heart and head are fighting.  Heart says to run the 50 miler no matter what. Head says, you idiot, you know you can't possible make the cutoff even if you have the desire to continue in physical duress.

 Since I can only run a few miles, fifty sounds real stupid and truth be known after doing a lot of soul searching, I think my real problem is having a DNF. I emailed the race director and he said no problem stepping down to the marathon ....but no guaranty of a finishers jacket.

 Hey, I didn't even think about the fact that I might be taking someone Else's well earned jacket away from them. On top of that, I really have no idea if I can finish the marathon either.

 Now maybe, just maybe my IT band will not act up .......I am not too optimistic though.  As I think about it, if it does act up, I will have no chance to PR the Marathon even if I do finish it.

So, other than a DNF, what harm is there in just toeing the line and running as long as I can? Does it really matter whether I'm calling it a marathon or a 50 miler? Perhaps this is merely the last hurdle in my transition from a road racer to a true trail runner.

I know this is totally different than a 5k or 10k, but I can remember times I had injuries or felt like crap, came dangerously close to just not showing up for a race, and then having a good race regardless.

 I seriously don't expect a miracle here but I am going to show up anyway, so why not at least attempt the 50 and just run. I can except the fact that it may only last a few miles and that I will DNF ......that being on the table, I suspect I will just start with the 50 milers and see how it goes......savor the experience as long as it lasts.

My battle plan is to get as much enjoyment as I can from the whole experience. I will try to run one lap and then if I can, I will try to run a second one and go from there. Going in with no expectations seems to take the bulk of the load off, so now perhaps I can just enjoy the trip.

Not Going Well

I attempted another run and experienced right knee pain only three miles into it, walked two more..... lasted 5 before I aborted. The dream that I can somehow beat the cut off at Stone Cat while walking most of the course is far fetched and it is time for me to be realistic.

 My plan of running a 50 miler this year has vanished......pretty disappointing to say the least

Not sure what my plans are at this moment

BBU--Pounder Race(s) Report

 

 

In my title, I put races as plural because in essence I ran two entirely different 15  mile races. The description however is the same………wet, slippery, muddy, gnarly, hilly, relentless and beautiful terrain. The only consistent factor throughout the day was the drizzly fog and never ending choices at the aid stations.  I felt like royalty as these more than helpful volunteers not only offered any aid needed  but treated the whole visit like a party that was just waiting to peak on my arrival.  One very cheerful volunteer (who,  I am sure I do not have to name)  ran toward me before I even made it to the aid station yelling out for my demands……..on top of that there was bacon. As much as I love any aid station snack with chocolate in it, nothing tops the smell of bacon cooking as one is running out of the woods. I also found a new favorite food…..baked potato smeared with peanut butter and dipped in salt, add in the bacon and I think it covers all the major food groups.

 

As usual this event was top notch, put on by runners who know what it takes to bring an event like this together. I have yet to figure out what higher power Ian is connected to, but he seems to consistently get the trail conditions he loves so much. The course could not have been better for a hard core trail runner, just the right mix of mud and water, enough run off to cause the streams to bubble with pleasure and just enough mist to keep one cool but not a heavy enough rain to cause discomfort (except maybe for the 50 miler start)

 

I am proud to report that only fell once and I am not sure how it happened, but it was mile 7 of the 2^nd lap. There were no roots or rocks to blame it on and I landed on the edge of a very muddy puddle. My left calf locked up so bad (because of trying so hard not to go down) that I had to sit for a few seconds before I could get back up and then it took a little messaging to get it to calm done enough to start walking.

 

I didn’t train very well for this event as far as high mileage goes and it showed in the later miles.  I felt I trained very well for a tough 15 mile trail race and knew I would have to run smart to accomplish the finish here that I desired. In retrospect I did not run very smart but did  learn some extremely valuable lessons. I opted to run the first loop as bare as possible by leaving the Nathan vest behind and depending solely on the aid stations for fluids. After the first loop I planned to  change into lighter shoes, possible put on dry clothes and gear up with fluids and gels.

 

The core of my plan was to start very conservative and save something for the last 6-8 miles …….that didn’t happen and I really do not know where my brain was,  that is why I split these loops up. The first loop was amazing and I ran it like a 15 mile race. I guess I just got caught up into the flow of it. I felt strong and very much in control for the whole 15 miles. I even told some runners I was passing that I was probably running too fast….. so I knew what I was doing but somehow must have felt I could pull a rabbit out of my hat for the second 15 miles…….mistake number one!

 

Mistake number two, I didn’t bring my stuff to the tent, I just left it all in my truck and figured I would just jog over to gear up for loop two…….I didn’t do it. You know, the truck wasn’t that far away, was I too lazy or maybe I felt so confident from the first loop, I don’t know but I do know it was a bad decision. I felt it immediately as I WALKED up lunch break hill, I was in for a tough finish. I kept the pace conservatively slow and patiently waited for the moment after the bonk when the body decides to let things flow again and it came at mile #19.

 

Problem is, a disturbing pain in the outside of my right knee also seemed to appear at the same time. At first it was more bothersome than a problem but the more I ran the down hills the worst it felt. Like most aches and pains, I figured this would pass because I didn’t remember a point where it felt like I tweaked it……but it sure felt tweaked and instead of passing, it kept barking louder. Eventually I had no choice but to drop the run part of my run/ walk 2^nd lap  strategy and  then it even  hurt while  walking down the hills.

 

There were some short spurts of running but only long enough to convince me that it was a mistake. The most difficult part of this for me was the fact that I had cardio and though my body was fatigued, I could have continued running if it were not for the knee issue. It was so discouraging to have runners pass me that I should be able to stay in front of. Then the oddest thing happened, I took a wrong turn ……not sure how that could happen when I knew the terrain, I knew the course and I checked to find that the markings were all in place. I guess I was so caught up in feeling sorry for myself that I didn’t pay attention. Luckily I didn’t lose any time as I caught it fairly quickly.

 

I kept plugging along and had it in my mind that I would finish at all costs. At about one mile from the end I decided I was going to run to the finish regardless of the pain and even though it was probably a mistake, I just could not bring myself to walk it in. The finish was an odd experience for me, It didn’t feel like a finish at all…..it just felt done and my thoughts went directly to the Stone Cat 50 miler in two weeks…..will I be able to run it?  Did my lack of training and executing a solid plan ruin my first 50 miler attempt?

 

I went home very discouraged and not too happy about my performance but now that a day has passed and I can look at the race as a whole, I realize that I created my own hardship and that the hardship is exactly what happens in the ultra races. It is inevitable and for some runners anticipated in an enjoyable way. As I look back now, I see all the moments I enjoyed and am proud of weathering the storm.

 

This was a very tough  race,  was exactly as described on the website and what I knew I signed up for. I  am proud to say I attempted and finished it. I can’t however say I conquered it, cause I kicked it’s ass the first lap then it turned around and kicked mine on the second ( I would say that puts us even) ….So…I will save that statement for the BBU next year.

 

1^st lap 15.7 miles @ 3:06:18  (11:52 pace)
2^nd lap 15.4 miles @ 4:09:03 (16:11 pace)

Back To Church

Spent the first part of the week feeling a bit of anxiety about the 50k so kicked out of work a half hour early and went to church.......the Brad. The east side was beautiful and nothing settles things down more than an enjoyful easy run at Bradbury.

 I find it very calming to let my brain wander and meditate in a way.....if that is possible while dodging rocks, roots and trees. Reguardless, I always feel better when I am done than when I started.

I have no problem going to a "real" church, but honstly I feel much more religous and closer to the esssense of our maker when out in the woods. I don't need a bunch of Amens around me to feel like I am on the praying level.

I feel one must live how they preach, every moment of their life. Be honest and caring to the people around you. I find this quality in trail runners and esspecially with the Trail Monsters.

 I read George's 100 mile report and said to myself, I want to be that guy.....I read dave's 100 mile report and  immediately I wanted to be that guy. I watch Ian and Ryan preaching at the race start and think I want to be like those guys, I see the drive and commitment of Val and mindy and wish I was more like them. I could keep naming names as there are so many more that set an amazing example for others.

 I guess I am just plain lucky to be associted with such a fine group of people. I sit here and realize that I am extremely excited and ready to tie up the trail runners and hit The Brad.......it just feels like home.