Saturday, March 31, 2007
I arrived in Chicago early Saturday morning and caught a few z's in my car waiting for everyone to show up. About 30 minutes before the race was scheduled to start I went up to the tent to pick up my bib. It turns out I was at the starting line for a local 5k that was going on at the same time, uh oh! I had less than half an hour to find out where the 50k was starting an pick up my packet. Luckily the start was only about a half mile away so I made it in plenty of time. I have been battling some nagging injuries this week and up until the start I was undecided as to whether I would run the race. About 5 minutes before the start I took a jog around the parking lot, foot pain was gone, pain on the outside of my lower leg was gone, pain on the inside of my lower leg was still there but not to bad, so I decided to go for it. The race consisted of a 10.3 mile out and back repeated three times along lake Michigan. the course was mostly crushed gravel on the bike path in Lincoln Park. It was very flat. I had never run a paved 50k before so I was anticipating a PR, which is what I got. Beating my old pr by more than an hour. The first out and back was pretty uneventful and smooth. I finished in a time of 1:35. The second time around the course my legs began to tighten. I haven't done much road work lately and I was pushing the pace so the tightness was to be expected. I finished the second lap in 3:08 for a lap time of 1:33. The third lap the legs began to tighten a little more but I could smell the finish and continued to push on. I had to stop at a port-a-potty at the final turn around which really hurt my third lap time (about 5 minutes.) I was able to cross the finish line in 4:52 for a third lap time of 1:44. I was happy with my splits as they were pretty consistent. Going into the race I thought I could hold a 10 minute mile pace and wasn't really sure how much faster than that I could go. my pace ended up being 9:25 per mile which I am happy with considering that is faster than the pace in my marathon PR. I hope to be under 9:00 pace for the marathon in the near future.
Kim is running through the night right now at Umstead!! I am sure she is doing awsome! Go Kim!
Thursday, March 29, 2007
Wednesday, March 28, 2007
Today I went to the gym and biked 10 miles. and used the elliptical machine for about 10 minutes. I hate gym equipment. There is something about doing a lot of work but staying in the same spot that I don't like.
Tuesday, March 27, 2007
Monday, March 26, 2007
I went to the gym after my night class today. My legs were definitely feeling my fun filled weekend. My thinking is that the advantages of pushing through both races this weekend will far outweigh what little extra recovery time my body will require. I could only manage a half mile run followed by a half mile walk. After that I biked easy for 7 miles and 20 minutes. It was nice to see the guy right beside me riding with the same Resistance level at a slower RPM with a HR about 45 BPM higher than mine...the many advantages of an endurance athlete.
Man imposes his own limitations, don't set any
Sunday, March 25, 2007
Before I went to bed Saturday night I gave my body a once over and thought about what I should expect when I wake up Sunday morning for the marathon. My ankle right ankle was swollen. It swells up after every race and usually goes down after the first night so I wasn’t to concerned. The bottoms of my feet hurt like hell from running on rocks all day and I was feeling a little sore. Other than that I was good to go for the morning. I woke up and the swelling in my ankle had gone down as expected, but I was still sore and the bottoms of my feet still hurt. I made the 45 min drive to the race (much better than the 7 hours of the day before) and made my way to the packet pickup where I was informed that part of the course was underwater so there were changes made and the race was delayed 1 hours. I was happy because I could really use the extra hour to get ready and it’s not like I had even glanced at the course map, so I had no idea where I was going in the first place. I caught a few extra z’s in my car then got up and started to stretch out. I didn’t have any sorness that would prohibit my stride but I had a fierce pain in my left arch. I went on top of a grassy hill and began to trout for the first time since yesterdays race. It was a painful process, and with 30 minutes to the race start I was beginning to wonder what the hell I was thinking signing up for to races on back to back days. By the time the gun sounded I had no idea whether I would even be able to run at all, but as others started off I followed suite. It actually felt really good…….for the first 100 yards then my legs started screaming at me, they weren’t sore, just tired. This went on for the first 3 miles and I began formulating a run walk strategy that would get me across the finish line sometime before sundown. I decided I would run the first 6 miles and go from there. So I told my legs to shut up and keep moving. They did so, but weren’t happy about it. We are currently not on speaking terms. When the turnaround point came I was feeling a lot better and decided to keep running. I made my way passed fellow runners who had passed me on the way out. This course was a 13.1 mile out and back course which was repeated 2 times (Although with the course change apparently the course came up short, the RD is going to calculate the exact distance this week and post it on the website). The course was mostly on bike paths with some road and sidewalk. I came to the halfway point on pace to break 4 hours which was surprising because my PR is 4:18 (although I haven’t tapered for a marathon since my first one last may) and I was feeling less than great. By the time a reached the last turnaround point at mile 20 my legs were really feeling yesterdays hilly 50k and I just couldn’t keep running. I walked for about ¾ of a mile, and again contemplated a run walk strategy. While walking, every muscle in my leg began to cramp and starting to run again was a difficult process, but once I did I felt somewhat refreshed and decided I could finish out the race in a strong fashion. I ran the final 5 miles in a sub 9 min pace, passing all of the runners that passed me during my walk, and a few more. I came across the finish line in 4:10 which is a new PR (although I am not going to count it as a PR because I probably only ran about 25 miles.) Not bad for a tired, cranky set of legs.
These back to back runs were a VERY difficult but rewarding experience. I am glad that I was still able to run strong after such a difficult race on Saturday. After the race I met up with a guy I had finished with in my first 50k last year, he is and RD for some other runs put on by ORRRC. We were talking about or running and I told him how I did these back to back runs as training for Mohican. It turns out that he was the pacer at Mo last year for Linda Barhorst (course record holder at Stone Steps 50K in
Weekly Milage: 89 Miles
My legs tell me this is a pretty accurate course profile
I left for
Friday, March 23, 2007
Thursday, March 22, 2007
explored some new trails today, which ultimately led to me getting lost. Ironically I got lost by following the same "Trail" (empty creek bed) that caused me to get lost on the 50k on these same trails back in October. I found a map of the forest online today, so hopefully I will be able to explore a few more trails soon.
"It never always gets worse."
Wednesday, March 21, 2007
It was a beautiful day, 75 degrees. there were a lot of people out in the park. I was able to get my run in before it got dark. my legs were feeling pretty heavy. Nice day. Good run.
"I can't do anything well, but I can do it for a long time." Mentality of an ultrarunner
Tuesday, March 20, 2007
10 miles, trail, 9:00 pace
Spring began tonight at 8:07 PM. I started my run in winter (8:00pm) and ended it in spring (9:30 PM). I went to
I have been trying to decide whether or not I want to drive to
"Running, one might say is an absurd past time in which we exhaust ourselves. But if you can find meaning in the kind of running you need to do to stay on this team, you might find meaning in another absurd pastime. LIFE" Bill Bowerman, Without Limits
Monday, March 19, 2007
I took the day off work today so I wasn't about to let the rain force me to sit around all day or go to the gym. I went back to Mt. Airy Forest and got in 10 miles on the trails in the pouring rain. The rain gave me the opportunity to test out my North Face Hyvent rain shell, it worked very well.
Sunday, March 18, 2007
I went to Mt. Airy forest today to get in some quality trail running. Ohio River Road Runners Club hosts a 50k at Mr. Airy in the fall, the trails are very nice, and challenging. The 50k last October was the first time I had run there, and since I have gone back a hand full of times, as it is only about 20 minutes from my apartment. I haven't been able to find the exact course that was used for the race (one 8 mile loop and one 5 mile loop). I went there today with the purpose of finding the 5 mile loop. I was successful in finding most of the loop and repeated it 4 times. It was a nice sunny day, and there were a lot of deer enjoying it, as I was. As I was making my first loop around the trail, as I approached a foot bridge crossing a creek I looked across the bridge to a grassy knowl. There were 14 deer just standing around eating the grass. That was by far the most deer I have ever seen at one time (I wish I would have been running with Photographer Mike, I am sure he would have gotten some great photos.) They kept a close eye on me as I stood there observing them. After about 10 minutes of watching them I made my attempt to pass (as a few of them were right in the middle of the trail). Some of them scurried off while others stayed. Each of the remaining 3 times I passed this area the number went down, on the fourth pass there were 2 deer remaining. Many people will drive through the park and look at the few deer they can see from their cars, if they only knew what they could see with a little more effort. My run was really great today once I made my first pass through the loop and figured out where I was going I was able to cruise the last three loops at around a 9:30 pace. My calves were very sore from my run with the Vibrams yesterday but they loosened up. I am going to utilize Mt. Airy forest a lot more, as the weather gets better and I further prepare for Mohican. The technical hilly terrain should be great training.
Weekly mileage: 33 Miles
"The long run is what puts the tiger in the cat."
- Bill Squires
Saturday, March 17, 2007
I continued my experiment with the Vibrams today. I have decided that for the time being I will only run 2 miles at a time with the Vibrams until my calves strengthen. I really love these shoes. If you are having trouble with your knee or hip joints and you want to learn to run with a ball-heel foot strike as apposed to a heel-ball, get a pair of Vibrams and run a steep paved down hill. after a few yards the painful pounding of your heels will force you to land ball first. Landing on the ball first makes the calf absorb the shock instead of your knee and hip joints. It will take a while for my calves to build up to the point where I can run all the time with a ball first foot strike, but it will be worth it.
"If you start to feel good during an ultra, dont' worry you will get over it."
Friday, March 16, 2007
I didn't have much time to run today but I did get in one strong 2 mile loop around campus at my Boston qualifier pace. I still haven't figured out how I will ever keep that up for 26.2 miles, but that's a goal for a later date. I have bigger fish to fry right now, 100 of them to be exact.
"The marathon is my only girlfriend. I give her everything I have."
Thursday, March 15, 2007
I was finally able to get back to running today. It with tapering and recovering this was the first time in almost 3 weeks that I was able to get in a good training run. I did the 2 mile loop around campus, but alternated my pace each loop. I ran the first loop with a 7:30 pace, the second loop with a 9:30 pace, went back to 7:30's for the third loop then 9:30's for the fourth. I was originally planning to do one more loop at 7:30's to get an even 10 miles, but this was the first time I had done a workout like this and my quads were pretty tired so I just stopped at 8. My legs felt great today, not at all sluggish from the 50 miler. Besides the sprained ankle the recovery from the 50 miler was no problem at all.
"I like to tell people that at one point in the Boston Marathon, I was within 200 yards of the Kenyans... then they fired the starting pistol." Robert Key Faithfulsoles.com
Tuesday, March 13, 2007
Monday, March 12, 2007
"Train hard, win easy."
-The Kenyan Way
Sunday, March 11, 2007
50 miles, 10:31
What a race! Not much went as planned, but that is to be expected when it comes to ultrarunning. I drove down to Grand Rivers Friday night and stayed with a great group of fellow runners from
Weekly mileage: 52
Thursday, March 8, 2007
road to canal loop(1.7 miles) :20
After first loop (13 miles) 2:36
After second loop (24.3 miles) 4:51
After third loop (35.6 miles) 7:07
After fourth loop (46.9 miles) 9:22
Final strech to the finish (50 miles) 9:58:12
Looks good on paper. Time to put it to practice.
"The only way I would fail is if I didn't come out and try" Mike Keller! (Endurance 50)
Wednesday, March 7, 2007
Tuesday, March 6, 2007
Kim told me I need to post my goals for LBL, not wanting to get on her bad side, here they are!
1.) Finish my first 50 miler
2.)Qualify for western states by breaking 11 hours (which is the cut off time for this race)
3.) 9:58:12 is what I think I am capable of running, but I really don't know (don't ask me how I came up with that exact number!)
"I wish I could share the views I've seen."
Monday, March 5, 2007
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner
Sunday, March 4, 2007
felt pretty good again today. My leg still feels a little wobbly but it doesn't hurt. I kept up a pretty good pace to give it a good test. Now if I could only keep up that pace for 21.2 more miles I could qualify for boston. I think I'll just wait until I turn 70, I can break 5 hours.
"Pain is inevitable, suffering is optional" -David Horton
Saturday, March 3, 2007
I had a pretty good run today. I still have discomfort in my shin ( but I wouldn't call it pain.) It didn't effect my stride. I am going to go a little long tomorrow as long as my leg doesn't hurt tomorrow morning when I wake up.
"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or hump higher than that.' The human spirit is indomitable."
- Sir Roger Bannister