Chris' Ultra Blog

Riddle Run 13 Race Report

2012-01-30T05:30:00.000-06:00

I took the bull by the horns, and wrestled it to the ground! I showed that damn course who's in charge! Riddle Run is now my beeyatch!

On Saturday, January 28, I did the informal "Riddle Run" 28-mile fat ass trail run. It was the 13th running of the event...and I've run them all. Tom, a fellow buffalo runner, and I even received a special prize for being the only two individuals in the entire world to have run all previous 12 events. The race director gave us tube socks. Apparently they are old school compression wear, arm warmers, gloves, snot rags, etc. Cool. I enjoy being recognized for persistence. Twelve runs, twelve finishes. Today would be #13. Sixty-one people toed the starting line.

We had fairly good weather this year, especially considering this is the end of January in central Illinois. This time of year often has temperatures in the single digits with snow and ice, but we started with cloudy skies and 27 degrees...with strong winds from the west. Just a dusting of snow on the 4-mile loop made the trail quite runnable. Soon, the sun came out and the temperatures warmed to the mid-30s...but that darn wind kept blowing strong all day.

In addition to the wind continuing strong all day, this little runner managed to stay strong too. I ran each 4-mile loop consistently and felt good all day. At mile 17, my left knee started to hurt quite a bit, but it got better (or numb) by mile 20. I kept going. While most loops were completed at about the same pace, I actually ran a negative split for the race...with my very last (uphill) mile being my fastest of the day! I finished in 4:38. My best time ever on this course. I was stoked. Sat in a chair by the fire, chatted with friends, and drank a couple of beers to celebrate. Recovery had begun. The winners, Brandon and Elliot, finished in 4:01. Since ties are not allowed, they had to flip a coin to proclaim a winner. Brandon won. Of the 61 starters, only 9 finished the full 28 miles.

Considering I hadn't run longer than 12 miles since last October, I am very pleased with this performance. Maybe it's the run streak? Maybe it's the Maffetone (low heart rate) training? Whatever, I'm happy. I think this bodes well for the rest of the year. I just need to stay the course and keep putting in the miles at easy paces.

I ended the day with a personal record for the race. Over thirty minutes faster than last year (which was my previous best). Plus, I added to my total "Riddle Run" miles--I now have 305 total miles in this event! Can't wait until next January and Riddle Run 14.

Details of the run can be found on my DailyMile entry here:

http://www.dailymile.com/people/Chris71/entries/12490470

Reverse Running Bucket List

2012-01-27T12:17:00.000-06:00

We all tend to look toward the future a lot. I often think about races I'd like to do next month, later this year, next year, before I die. Bucket list kind of thoughts. Sometimes I feel inadequate and sad about not achieving more in my running. Not being where I think I should be. I should be faster. I should be running longer races. I should be knocking off "dream" races. Probably so. And I did post about my bucket ultra races in this January 7 post last year. Those races are still "wanted" and I have plans to start knocking them off. I'll probably add a few more non-ultras to that list too.

Instead of looking forward and wishing what might be, how about looking backward? How about appreciating and respecting our accomplishments from the past? As runners, we've all achieved great things. Just running on a regular basis is pretty darn notable. Ever finish a 5K race? Excellent! Marathon? Even better! Looking back on my past running history, I've had a few failures...and plenty of successes. I'm particularly proud of several running feats in my past. Here are a few "reverse bucket list" running-related successes from my past:

I was on my local running club's board of directors for 2 years...and then president for 2 more years. That's not something many people can boast about. During that 4 years, we made serious and substantial advancements in the club's activities and the local running scene. Good people doing great work. I was proud to be part of it!
I started and directed two trail races (Buffalo Trace 5-mile and Clinton Lake 30 Mile ultra). It's not easy directing a race, and it's even harder getting them off the ground in the first place! Both races still exist under new RDs. Feels nice to look at those races and know that I started something that still continues under new leadership.
I ran 303+ miles in one week. Let me repeat, I logged over 303 miles of trail running in one single week. That's more than most elites have ever tried to run. Sure it was only one week, but it was epic! I took the week off from work, "advertised" an informal stage race (Buffalo Trace 7-Day Stage Race) and found out how many miles I could do by running all day for 7 days (nights were mandatory time off). I'm proud of breaking the 300 mile mark.
I completed my first 100 mile trail race on my first attempt...under less than ideal circumstances. Two running buddies of mine accompanied me to Rocky Raccoon 100 miler in 2004 to run all day and night. It wasn't pretty. All three of us suffered, but we all finished. I didn't have the greatest training, it was a cold night, and I had serious chaffing issues...but I finished my first hundred. It was a major milestone for me. I felt like a real ultrarunner that day. I still do.
I signed up and ran the Canadian Death Race in 2010. I gave it what I had...and ended up with a DNF because I was pulled from the course for not making the cut-off at 65km. Unfortunately, they pulled runners 15 minutes earlier than anticipated and I would have made the stated cut-off by a few minutes. About 20 other runners were in the same situation. Not sure if I would have finished the race, but it would have been nice to have continued and given it my best shot. Oh well. Shit happens. I'm still proud of attempting this difficult race. It took a lot of effort just to get to the starting line in the remote mountains of Alberta!
I've run barefoot. Not just around my house, but on roads, bike paths, and trails. My longest barefoot run has been 7.5 miles. I hope to extend that to a full 10-mile barefoot run. For many, this achievement would be seen as silly and not worth mentioning. For me, it was a major breakthrough and a game-changer. My whole mindset was altered and I became a true believer in minimalist footwear and running more naturally.
I ran 95 days straight last year. It ended with me limping in pain...but that's not the point! I had a good streak going and it showed me I could run more often than 3-4 days/week. Most people don't run at all. Those that do run, might do 2-3 runs per week. Those that are serious, might run almost every day. But they probably haven't streaked for more than 10-14 days. Very few individuals can claim they've run 30 days in a row. 60 days? 90 days? Doubtful. I'm proud of having made it 95 days. It inspired me to try and hit 100 days this year. I'm currently at 65 days.
As of today, I've completed 15 marathons and 59 ultramarathons. Hell, that's a great achievement. How many people around the world have finished that many long races? And my tally keeps going up every year! I plan to add one more ultra to that number this weekend at the 13th annual Riddle Run fat ass 28-mile trail run. It'll be my 75th marathon or ultra. Whoops, that's looking to the future...this post is about the past and being proud of what I have already achieved.
I've kept this running blog going since October 20, 2007. That's a freaking long time! This is post #642. I started it to augment the Clinton Lake ultra race, but it eventually evolved into my personal running journal. Most bloggers stop in less than a year. Among those that keep going, few post on a regular basis. I've never had a lapse of more than a week. While many of my posts are less than Earth-shattering, they are still mine and I'm proud of them. People tell me they find my posts interesting and motivating. That's pretty cool. I'll keep posting...hope you keep reading.

Well, these are some of my proud "bucket list achieved" items from the past. I'm sure there are other "points of pride" from my running past, but I don't want to get too big headed patting myself on the back. I've done some good things. I plan to do more. Hope you can look back with pride on your running achievements. And plan for more in the future.

60 Day Milestone

2012-01-22T14:28:00.001-06:00

Today was day 60 in my planned 100-day running streak. Not sure why this seems so big to me, but it does. 60 days. 2 months. 60% done. It's all good! Once I hit 90 days, there will be no stopping me...unless this turns out like last year when I died at 95 continuous days. Yikes. Gotta keep humble. No speed sessions on the treadmill. Just good old basic running. I'll keep under control with the assistance of my fancy Garmin GPS watch and heart rate monitor...and a soon-to-arrive matching foot pod (so I can track indoor workouts and running cadence). Technology will save me this year. Below is my Day #60 run of 8-miles on a combo of roads and trails (clickable for more details).

And here is my latest "Training Load" data from a great Sport Tracks plug-in:

Pretty cool information. Blue is my "chronic training" fitness effect (more is better), the red line is "acute fatigue" (low is better), the green is "training stress balance" (positive is good). The bars going up from the bottom are individual runs and their "training impulse"--higher means a more difficult run (higher "impulse"). Notice the two that reach "epic" levels--those are my last two 50K trails races. Indeed, they were epic! I only installed this plug-in yesterday, so I'm still figuring out what it all means...but I'm enjoying it none-the-less. It'll be my secret weapon as I approach races. You can set target race performances and the software will suggest tapering and peak workouts. I only have the free trial version of the software... might need to upgrade to the full version soon ($12). There's no stopping me now. Woops, gotta stay humble. Don't taunt the running gods. One day at a time.

Stop Censorship of the Web

2012-01-18T09:20:00.006-06:00

We need to keep this blog free and open...and all the other web sites that are awesome and meaningful to us all. Sign the petition to stop censorship:

https://www.google.com/landing/takeaction/

Let's end piracy, not liberty.

I probably violated some kind of copyright by posting the above graphic from Google! Yikes. Oh well, at least I'm circulating something they believe in and giving them credit. That ain't so bad, right? Steal as much as you want from this blog...give me credit if you think I deserve it. Sign and circulate the petition link. Thanks.

Are Running Streaks a Joke?

2012-01-15T16:00:00.000-06:00

Are running streaks really an achievement...or are they simply a joke? Does running one mile per day for multiple days in a row matter? Below was today's run #53 in my current streak. It was 4 miles long on snowy trails. Longest run for the entire week. Not my greatest run or my best running week. But better than logging bunches of zeros.

I suppose it depends on who is doing the streak and how long it lasts. If you are running a minimum of 2 miles per day for 30 years, then you've got a real thing going there! It may be self-centered and egotistical, but it's certainly REAL. And it's a major achievement. I've been thinking about running streaks lately because my little run streak (currently at 53 days) has become a bit of a joke. This whole week has seen me running easy 2 mile runs. I've not been feeling well and I wanted to put in a "minimal" effort to keep the streak alive. Guess that's fair (my stated minimum run was 1 full mile). It just seems kinda cheesy. Does a 1.6 mile run at 10:30 minute pace really count? Is it real or a just a joke?

I have an answer. It is real. It is an accomplishment. It's not easy and it counts.

Here are some of my personal reasons:

Running 2 mile when you are sick is not easy. Much easier to sit and watch TV. It takes some discipline and courage to slap on the shoes and go out for a couple miles... especially when it is 15 degrees, windy, and snowy!
My little run streak has motivated others to also streak...or at least run more than they would have otherwise. If the streak helps get me out for a run..and encourages others to do the same, then that is the real deal!
Looking back on the last 53 days, I feel a sense of achievement. I feel successful. I feel good. It wasn't easy, but I've gotten out EVERY SINGLE DAY and run. That feeling of accomplishment leads me to believe this is real and not a joke.
I've stayed in reasonable shape over the last 7-10 days of this sickness. I'm better off today having run each day then if I had wallowed in my illness and laid on the couch. If I maintained some fitness, it must be somewhat real.
Even after 53 days, I still look forward to running tomorrow. Especially since I've weathered illness and bad weather. Tomorrow will be better...partly because I ran today.

My running streak is pretty darn modest. But it's still a streak. I'm proud of it and hope to keep it going at least 100 days. Friends have joined me and they are doing well too. Not sure what happens after 100 days, but I can wait until March 3 to make that decision. Running streaks can be great motivators. I hope this one takes me into spring and gives me confidence, along with a sense of humility, that will lead to strong and consistent training and racing throughout 2012.

Best Shoe of 2012

2012-01-11T06:27:00.000-06:00

I know the year is still young, but I have a candidate for SHOE OF THE YEAR...the New Balance MT110. This could be the BEST TRAIL SHOE EVER. Seriously, it is very good. I need more runs before I throw out all my other shoes, but this sucker has massive potential. Lightweight, 4mm heel-to-toe drop, rock plate, good tread, wide forefoot, snug heel, firm midsole, no extra cushioning or support, regular and wide versions (D or 2E), and reasonable cost (retails for $85). I've been looking for, and dreaming about, a perfect trail ultramarathon shoe...the New Balance MT110 may be the answer to my prayers. I have ten trail ultras planned for this year, including one at the end of January, and this shoe will be with me all the way.

I like the inscription inside the shoe heel: "Tested by the Flatirons of Boulder, CO...Approved by the Flatirons of Boulder, CO." Guess that's a shout out to Anton Krupicka who helped develop and test the prototypes. Well done Tony!

NOTE: I have no financial interest in NB and I paid full price for this shoe...no freebies for me! More intense testing and reviewing coming soon. I'm excited.

Best Running Purchases of 2011

2012-01-09T12:13:00.000-06:00

As runners, we make tons of running-related purchases. Some are needed, some are desired, some are just made. As usual, I bought a lot of running crap this year. Probably less than previous years (I think I'm reaching a point of saturation). Among the new gear, there were a few stand-outs worth mentioning. Here are my favorites for 2011:

Patagonia Nine Trails Jacket

I already had 5-6 running specific jackets, but never felt I had the "right" one for most runs. All of mine were a bit too much--too bulky, too warm, too heavy, too unbreathable, too much. When it's really cold, I do need more than a lightweight jacket, but on the vast majority of days I simply need a simple jacket. That's where the Patagonia Nine Trails jacket fills the niche. It is EXTREMELY light weight (~4 ounces), extremely breathable, blocks wind, sheds rain, and fits very nicely (trim fit, but stretchable). I've had my eye on this one for a while, but like most Patagonia gear, it always seemed too expensive. The list price is $99. I bought in this fall during the Patagonia clearance sale for $45. It works very well. Packs to the size of my fist, drys quickly, breathes nicely, yet still blocks wind and light rain and never becomes clammy. It has a full front zipper, but no pockets or hood. Unfortunately, seems that the Nine Trails jacket is being phased out or replaced with a newer model. Almost impossible to find in stores or online.

Garmin Forerunner 305

From year to year, and sometimes from month to month, I go back and forth between logging every detail of my runs to logging absolutely nothing. Lately I've tried to do more heart rate based training, especially Maffetone inspired aerobic runs. I already had a heart rate monitor...but for some reason, I never consistently used it. Enter the Garmin Forerunner 305 GPS/HR watch! Last summer I was gearing up (mentally and literally) for the August Howl at the Moon 8-Hour race. I decided I needed a little extra motivation to keep running in the heat and humidity that typified central Illinois. The Garmin 305 was my choice for external motivation. I bought it on Amazon for $125. It now sells for around $175-200. How can older model watches sell for more over time? I have really enjoyed logging all of my miles, tracking routes, heart rates, paces, elevation, etc. It seems fairly accurate (95-99%)--doing better on roads and open trails. Accuracy decreases when you have twists and turns, frequent elevation changes, and dense cover. Overall, I am happy with the general features, long battery life, and ease of data download. The watch does all of the "work" and I simply download via USB port to my computer. There are several free software programs that will grab the Garmin data and display/analyze for your viewing pleasure.

SportTracks Running Software (plus FellRnr plugin for DailyMile)

Well, if I got myself a Garmin GPS/HR watch, I best get myself a good run log program too! I checked out various reviews on the "interweb" and found a few people favoring SportTracks software. I laid down about $30 and got the full-featured program (there is a free limited trial version too, now the full program costs $35). It was worth it. The program has quite a few plugins (many free, others low-cost) that enhance the overall analysis and usability. How cool is it to download my Garmin data into SportTracks and have the weather, splits, and heart rate zones automatically calculated and displayed? And my FellRnr plugin grabs the data and uploads to DailyMile with one click (adding his own "efficiency" calculations and a few other cool stats). You can analyze daily, weekly, monthly, or yearly data and split it according to your own preferences. Very cool. This and my Garmin watch motivate me to log more miles...and then actually look at the pretty data pictures.

Shoes?
2011 was a banner year for minimalist shoes. Lots of good road and trail shoes came out and the trend will likely continue in 2012. I suppose I can't exclude shoes from my 2011 best purchases. The Merrell Trail Glove and the New Balance Minimus Trail were both good purchases and are solid trail shoes...but not spectacular. To their credit, they have allowed me to continue my fascination with minimalist running. Unfortunately, I already had several pairs of running shoes that were just as minimal, if not more so (VFF Bikila, VFF KSO, Feelmax Osma, etc). I was hoping that these two trail specific models would take the minimalism to the trails...but still provide traction and protection. Not quite. They are nicely minimal, but they don't protect on the trails as much as I would like (and need) for trail ultramarathons (or long training runs). A little more midsole and a flexible protection plate would make them ideal. Very good shoes, just not the dream shoe I was planning for when I ordered them (maybe that dream shoe will be the 2012 NB MT 110?).

Hope you made some wise running purchases in 2011. Have any products to recommend to me?

Riddle Run #13 Lives

2012-01-07T14:45:00.001-06:00

My favorite "fat ass" style run is set to go this year on January 28...after a temporary hiatus last year...although we still did RR12. Here is Jeff's announcement for RR13:

http://jefflovestorun.blogspot.com/2012/01/riddlerun-13.html

Hope to see lots of fellow trail runners come out and join the fun. It's a fairly easy 4-mile trail loop. Do as many loops as you want. No entrance fee, no awards, no official aid. Most people bring some food and/or drink to share with other runners. And Jeff always has the traditional awards for the first male and female runners to complete the full 7 loops (28 miles). Here is my report from the "Not" Riddle run last year. If you search my blog for "Riddle Run" you'll find older race reports with more details.

The Answer is 42

2012-01-04T07:24:00.000-06:00

The running streak has hit a milestone...42. It's the ultimate answer to the ultimate question of life, the universe, and everything. 42. It's what you get if you multiply 6 x 9.

You did know the answer to life, the universe, and everything was 42, right? Just type "the answer to life the universe and everything" into Google search and see what you get. I ain't making this stuff up. I've made it 42 days and that means something! Specifically, it means I only have 58 more days to complete the 100-day run streak. Special thanks to Douglas Adams and "The Hitchhiker's Guide to the Galaxy" for the inspiration for this post.

Running Goals for 2012

2012-01-01T06:31:00.000-06:00

For 2012, I want to continue my minimalist running focus and add in more completely barefoot running. If I keep my feet strong and run consistently, I think it'll be a good year and I'll run some fast races. Specifically, here are my running goals for 2012 (with my prediction for chance of completing the goal):

1. Run 2,012 miles
It's the year 2012 so I can run 2012 miles to celebrate. I'm pretty confident this will happen. It's a process goal that will motivate me to run more and thus be more consistent. Unless I get injured, this one will be accomplished. I give myself a 95% chance of success on this goal.

2. Set at least one new personal record
As we age, setting new PRs is no easy task, but I still have a few "soft" records that are ready to be broken. I actually think I can knock off PRs at all of my distances from 5km to 100 miles, but the weakest is my 50-mile PR (12:49). It was set last year at Potawatomi when I was out of shape and the weather was warm. I just registered for the 2012 race and I should break 12 hours. If the weather cooperates, and I'm in reasonable shape, I'd love to break 10 hours. If I don't set a 50-mile PR, it'll be another distance. I give myself a 90% chance of setting at least one new PR.

3. Run 50 miles at Howl at the Moon 8-Hour
This is unlikely to happen. Even if I train well, it's hard to achieve 50 miles at Howl. Unless the weather is cool (less than 80 degrees), I really don't have much chance to make this goal. If I train hard, and things fall into place, it is possible. I give myself a 5% chance of reaching this milestone.

4. Do a 10-mile run completely barefoot
I've run 7.5 miles barefoot...but never hit that 10 mile mark. This is the year to try. By setting this goal, I'll motivate myself to keep going minimal. Running barefoot keeps me "grounded" and reminds me of good running form--bent knees with short quick strides and a mid-foot landing. I give myself a 75% chance of meeting this goal.

What are your running goals for 2012?

My Planned 2012 Races

2011-12-30T06:45:00.000-06:00

Below are my proposed "races" for 2012. Almost identical to 2011, except I actually plan on going to Land Between the Lakes in March (I registered, but skipped it this year due to injury). And I hope not to drop out of the CRUD 8-Hour race in May (I dropped at about 4.5 hours due to stomach issues). And I've added the 100km race at Kettle in June. As usual, the main event is August's Howl at the Moon 8-Hour run.

The first two ultras are just "fat ass" style fun runs. Good way to start the year! Free "ultra long" runs with friends. Then I go down to KY for the trail marathon in March to test my race fitness. Based on that result, I'll prepare for the 50 miler at Potawatomi in April. A week later I do my annual memorial run to remember my sister Sandy who passed away on Earth Day in 2006. In May, I take vengeance on the CRUD course and try to run well for 8 hours. It's a tough little loop course! In the past, I used June and July to develop a good aerobic base and get heat acclimated for the August Howl at the moon race...but this year I'll try a 100km race in Wisconsin. Finally, August will arrive and the annual Howl run will be here. Eight hours in the heat and humidity of central Illinois. Lots of friends, lots of fun. A good amount of pain and suffering too. The year concludes with three fall trail ultras: Evergreen Lake in Hudson, IL, Farmdale in East Peoria, IL, and McNotAgain in Pekin, IL. Great "local" races and a perfect way to end the year. It's possible that I'll do the "Across the Years" event on December 29-January 1...but I'm not ready for that yet.

These races are all listed on my sidebar too. I'll keep that listing up-to-date if things change. And I'll mark them off with a big checkmark ✔ when completed...or a nasty "DNF" if I fail to finish. It's not too late to consider changes...have any suggestions for me? Will you be at any of these races?

2011 Year End Summary

2011-12-28T17:16:00.003-06:00

I guess it's that time of year when we are supposed to look back and see how the year went. In terms of running, I can't even remember what 2010 was like...and I sure can't recall what my goals for 2011 were. I'm not the goal creation kind of guy anyway. I like to keep things under the radar and not make public pronouncements. So I should probably skip this post and move onto something more concrete. Something that looks forward, without commitments, and simply says "I like to run and I'll continue to run in 2012." That's pretty straightforward. No looking back. Why live in the past?

Chris' Wrap-Up for 2010 (posted December 29, 2010)
Chris' Goals for 2011 (posted December 31, 2010)

Damn it! Now that I see those old blog posts, I do remember thinking about 2010 and looking forward to 2011. OK, too early to post goals for 2012, but I guess I can look back on 2011 and see how my goals for this year were met...or not.

First, the good news. I am ending this year injury-free and happy.

Now onto my 4 goals for this past year...

1. Run every day of 2011 (keep running streak alive)
This didn't happen. I made it to 95 days and it all ended on February 28th. You can read all about it here. Basically, I got cocky and tried some speedwork on the treadmill and injured my calf.

2. Hit 50 miles at Howl at the Moon 8-Hour race
This didn't happen either. I ran well this year, but ended up with only 43.77 miles. It was good enough for 19th place out of almost 300 runners. Not bad, eh? You can read more about it here.

3. Finish an ultra-marathon in FiveFinger shoes
This didn't happen. I did lots of running in my FiveFinger shoes, but never anything over about 20 miles. Certainly no ultra. I did maintain my preference for minimalist footwear...and I kept running barefoot...but no ultramarathons in VFFs.

4. Set at least one new running personal record (PR)
Accomplished! I ran my first 50 mile ultra, and even though it was terribly slow (12:49, 32/86 starters), it still counts as a personal record for this particular distance! I've run farther than 50 miles in several races, but never an actual 50-mile ultra. The Potawatomi 50 miler back in April was run on very low mileage and during my come-back from the calf injury. I finished. I even tweeted from the course for the full 50 miles. Read my fantastic race report here.

So 2011 saw me complete one of four goals. Is 25% good? Probably not. The good news is that I'm happy and injury-free at the end of 2011...and I've started a new running streak (today is Day #35)...and I'm ready for a super year of running in 2012! Before the end of 2011, I'll post my races for 2012, goals for 2012, and my training plan for 2012. Lots of good posts still left in 2011. Keep reading.

How did your running go this year?

Christmas Running Loot

2011-12-26T07:30:00.000-06:00

I ended up with some nice running gifts on Christmas Day--five running books, two shirts, and one DVD (see photo). Plus, an IOU on another DVD that may arrive today ("Unbreakable"--the latest Western States 100 documentary). Sweet loot from the wife! Thanks wifey. I now have 139 books in my running library. The books are also listed on the side of this blog via "My Library" link. Guess I should stop writing and start reading.

Hope everyone had a merry Christmas. The new year is around the corner...that means a blog post looking back on 2011...and plans for 2012.

NOTE: The running streak is still alive. Today is day 33 of a planned 100-day streak.

People Are the Problem

2011-12-21T07:17:00.000-06:00

I've figured out what's wrong with my running...PEOPLE ARE THE PROBLEM! I do fine when I run by myself. No injuries, no pressure, pure enjoyment. When I run with a group, or at a race, or even at the gym on the treadmill...I tend to run too fast. Other people cause me to run faster than I should. There's a subtle, or not so subtle, pressure to perform. It's clear to me now...other people are the problem. I'll be fine if I hang out with myself. There you have it...you are the problem.

I need to go solo more often. There's the rub..."more often." I thoroughly enjoy running with a large group, small group, or simply one other friend. I even enjoy races with tons of other folks (although not the mega races). I need the social connection to my running friends. I just need to balance solo with social, fast with slow, races with training. Is that so hard? It shouldn't be difficult, but it is for me. I need to temper my own ego and simply run when, where, and how I want to run. Sometimes with a group, sometimes not. Pretty simple. It's just running, right?

Now if I only had a running friend that always ran slower than me and thus automatically tempered my instinct to run faster than was healthy. Someone that would satisfy the social aspects of running, but force me to take it easy. Someone that I could count on for nice and easy recovery runs and non-confrontational discussions. I vaguely remember Mr. Riddle down the road occupying this niche...until he ran too fast and injured himself...then re-injured himself by tripping while walking. Sad. Wonder if Mr. Rose up the block is still running? I need more slow running friends.

I guess people may not really be the problem. Maybe it's me.

25% Toward Running Streak Goal

2011-12-18T14:31:00.000-06:00

Not sure what motivates most people to start a running streak, but for me, it was simple--get through the central Illinois winter. I started on Thanksgiving Day and plan on running 100 days straight which would finish up in early March. So far so good...I've made it 25 days which is 25% of the way toward my goal!

To achieve the 1/4 done mark, I went to Clinton Lake and ran the northfork 10-mile trail loop. It's used for the 30-mile race each April. Today was perfect. Great weather and excellent trail conditions. I need to get out to Clinton Lake more often. It's less than a 30 minute drive and the trail is much nicer than my local 5-mile Lake of the Woods loop. I love my local trail, but it ain't Clinton Lake! I enjoy the scenery around the lake, excessive hills, and all the trees. I didn't think I'd be able to keep my heart rate in the aerobic zone (under 145), but I walked all the hills and jogged the rest while keeping an average HR of 123. Sweet. With time off from work, I'll be back frequently over the next 2 weeks. It'll be interesting to track my average heart rate and different paces.

I look forward to reaching 26% of my goal tomorrow. Every day it gets a little closer. One day at a time...one mile at a time.

21 Days and Counting

2011-12-14T12:26:00.001-06:00

My winter running streak has now reached 21 days. That's THREE FULL WEEKS! I'm happy. Next week it'll be a full month. That seems like an accomplishment. The plan is to go for 100 days straight (running at least one mile continuously per day). So far, my shortest run has been 2 miles, the longest was 10 miles. Pretty basic running. If I keep it up for 100 days, I'll emerge into March with a fine aerobic base and I'll be ready to race (tentatively, I plan on running the Land Between the Lakes Marathon on March 10).

A few buffalo trail running friends have joined me on this streak. Started with 16 comrades...we are down to 11 today. Not too bad. I hope I can make it the full 100 days (stopped at 95 days last winter)...and I hope a few colleagues make it too! Based on last year's failure, I know it's important to keep my ego in check. It's too easy for me to start pushing the pace and doing speed work when I should be keeping it nice and aerobic. Instead of the "Summer of Malmo," I need a "Winter of Maffetone." More details coming about my specific training plan for this winter. It'll be heart rate based with lots of slow-paced running.

Of course, 21 days is just 21 days. It's not that impressive. I need to be cautious and not do anything stupid. Gotta keep the streak alive!

Quality vs Junk Miles

2011-12-08T12:05:00.000-06:00

I'm currently on day 15 of a planned 100-day running streak. It's a gimmick to get me through the winter. Several buffalo trail running friends are along for the ride. It's a great way to add a bit of accountability to your running. I know I would have skipped several days in the last 2 weeks if it were not for the streak. For me, and I believe for many other runners, running consistently is the key to greater aerobic fitness and better racing. Sure, many of my streak running days are going to be fairly easy "junk" type miles, but they are still miles and they are better than sitting on the couch or lying in bed. I've noticed that when friends get injured, it's usually due to some form of "quality" speed work they are doing. Speed kills. Rarely do people get injured from "junk" miles. We all need to let our bodies rest and "absorb" the training so we become stronger...but that "rest" can be an easy 2-3 mile run. Quality is over-rated. Quantity (including so called "junk" miles) is under-rated. I'll take an easy 5-mile aerobic run over 8x400m repeats any day of the week. And I won't get injured. I remember running 303 miles in one week during the 7-Day Buffalo Trace Stage Race...and I didn't get injured. Yet a few speed sessions on the treadmill, or hill repeats, or track workouts will sideline me. Sign me up for a high dose of junk miles. You can do the speed sessions. We'll see who emerges ready to race in the spring!

Truth be told, I'm sure the right mix of quality and quantity, speed and base runs, will deliver the best bang for your mileage buck. It's a tough balancing act. The risk-reward curve is tenuous. I'll stay conservative and follow the slow, but steady, progression that aerobic miles will provide. Just call me a "junk mile" junkie.

Winter Speed Work

2011-12-02T14:39:00.001-06:00

Sometimes we need to take the path of most resistance.

Today was day #9 of my 100-day planned running streak. I was supposed to meet another runner for a mellow 5-mile trail run...he didn't show, so I did speed work on the trail. I went to the closest section of the trail that had a small loop that I could keep repeating. It was a .35 mile loop near the parking lot. Originally, I thought I would run one loop hard, the next loop easy. On the second loop I realized there was a good hill on the loop (about .1 mile long). I decided to run repeated loops, but sprint up the hill each time (while jogging the remaining part of the loop for recovery). It ended up being a great workout! My heart rate would peak around 170 after cresting the hill, then slowly fall to about 125-130 on the recovery jog (~.25 mile). Repeat...over...and over. Ended up with over 4 miles total (11+ loops). Nice workout for early in the winter season. I suppose it's really late in the fall. We haven't had snow yet in central Illinois. The ground is frozen, but it's fairly smooth and conducive to fast running. My (fairly) new Altra Instincts worked well (still too heavy, but nice on the hard ground). I hope to continue hill repeats in the future. My local 5-mile trail affords many opportunities for hill workouts. I can warm-up on the trail and stop at whatever hill strikes my fancy, do repeats, and cool-down by finishing the full trail loop. Or I can run the whole 5-mile course at an easy to moderate pace then charge up each hill. Lots of variety!

The one lesson I learned from past winters is to STAY OFF THE TREADMILL for speed sessions. Too easy to go too fast (too soon) and get injured. Plus, it's a lot more fun doing speed work on the dark trails with deer watching you.

As an ultrarunner, I often take the path of least resistance. That usually means walking the hills. Sometimes you need to show those hills who is in charge! That day was today.

Good Running Form...Not

2011-11-29T05:52:00.000-06:00

Zero Drop called attention to this YouTube video the other day. They titled it "Gaits of Hell." Cute. It's actually called "Don't Be That Awkward Runner"--which is generally good advice. I try to pay attention to my running form. I go with minimalist shoes when possible, and occasionally run completely barefoot. No better way to learn proper technique than by running barefoot. Your bare feet are your best coaches. Check out this 2-minute video...

Remind you of any friends? See yourself here?

Don't be that awkward runner. Go minimal and find good running form.

What the Hell Are Junk Miles?

2011-11-26T07:18:00.000-06:00

Lately, people in my local running club have talked trash about junk miles. Don't run junk miles. Garbage miles are useless. You're wasting your time if you run too much, too slow. Rest, don't run. Quality over quantity. Blah, blah, blah. I believe all running miles are good miles. No such thing as junk miles. If you enjoy the run and remain uninjured, those miles are good miles. We often run too fast and race too much...that's what will get you injured. If anything, those miles are junk. Lots of easy aerobic runs are good for the soul and will boost your running capacity. You'll be a better runner with more miles. Here are some articles on the topic:

Rethinking Junk Miles (Running Times)

Junk Miles (Slow Twitch)

Here's the low-down...run what the hell you want to run and do whatever makes you happy. All of those miles will be "quality" miles and not junk. If you find yourself criticizing other runners and their training plans, then you might take a look in the mirror...good chance you are unhappy with your own running. Pulling others down won't make you feel better. Support each other and embrace every single mile as a blessing. No garbage miles allowed. Every mile is precious.

NOTE: My running streak is now at day 3 of 100. Only 97 days to go! No junk miles in the streak...just good miles.

Run, Don't Shop

2011-11-25T04:52:00.000-06:00

Today is "Buy Nothing Day." Take a stand and go against the crowd. Go for a run and skip the advertising hype. Buy nothing today. Enjoy your run. Save your wallet. Live!

Occupy Wall Street.
Occupy Xmas.
Live.
Run.

Today is day 2 of my new running streak!

Thankful to Be a Runner

2011-11-24T08:59:00.001-06:00

Happy Thanksgiving to all the runners out there! It's great be a runner and today is a perfect day to give thanks for our health and vitality. How many people can wake up and go for a trail run every single day? We are special people. So we should pause and appreciate our fitness. I'm also thankful for my beautiful wife, silly degus, fat gerbils, and grumpy hamster. And yesterday my new REI running pants arrived from their clearance sale. Ran in them this morning and they are fantastic! I have everything I need...and most everything I want. I'm spoiled. And thankful.

Today marks day #1 of my new 100-day running streak. I hope this will motivate me to run throughout the winter and be ready to race in the spring. Hopefully a few fellow buffalo runners will join me. Several have committed to it...others have mocked the challenge as unhealthy and a recipe for injuries. We shall see. Day 1 down, 99 to go!

Running Streak to Start Next Week

2011-11-17T12:55:00.000-06:00

One week from today, on Thanksgiving, I will start a new running streak. I plan to make it at least 100 days of running every day for a minimum of 1 continuous mile. This goal will bring me through winter and into the first real race of the spring season--the Land Between the Lakes Marathon (or 60K or 50 Miler). I tried this last winter and died at day #95. You can read about it here. I almost made it to March and 100 consecutive days. This year I'll make it to 100...and maybe beyond.

What will make this streak successful compared to last year? Good question. I plan on staying away from treadmill speedwork. I plan on skipping a max heart rate test. I plan on reminding myself of why last year's streak ended (strained calf due to treadmill shenanigans). Thanksgiving Day is a great time to start a running streak. We can be thankful for our health and vitality, honor that fitness with a run, and commit to a winter full of daily exercise. Care to join me? I'll have a "count-up" timer on my blog documenting days into the streak. I'll post daily runs on Dailymile (unique idea, eh?). Accountability is key. I'll also have a partner for this adventure...Jeff Riddle. Maybe he'll even start blogging again!

For details about running streaks, rules, and records, see the US Running Streak Association.

Lost Toenail Leads to Ultrarunner Status

2011-11-13T06:11:00.001-06:00

I've been running marathons and ultramarathons for over 10 years. I've accumulated about 75 finishes. My feet have been beaten up pretty good on a few of these races...and a few training runs...but I've never lost a toenail. Quite a few blisters, several black toenails, a few cuts, stubbed toes, and an occasional "bone bruise"--but I've kept all of my toenails...until yesterday. I finally lost a toenail due to an ultramarathon! This has moved me to ultra ultrarunner status. I am a real ultra runner! The nail was given its terminal status at the Evergreen Lake 50K back in late September. Then 2 more ultras over the last month did it in...it's gone. I am the proud owner of 9 toenails...and one odd nailess toe. Looks like a really thin nailbed is still there and something may grow back. Time will tell. For now, I will bask in the glow of true ultrarunner status. The simple things in life are the best!

Altra Instinct Shoe Review

2011-11-07T06:41:00.000-06:00

My new Altra Instinct shoes arrived Thursday evening. I've been wanting a pair of Altra shoes for a while now. Their whole line of shoes are zero-drop and don't have all the crazy extra features that many shoes are hyped with--just shoes that let your foot act naturally, but still be protected. I ran in them Friday (5 miles), Saturday (10 miles), and Sunday (5 miles). The runs were a combination of groomed trails and asphalt bike path. I need to test them on a treadmill and on a road run, but this will have to do for now. It's still early, but here are my first impressions:

The shoes run small. I originally tried my normal size 13s and they were tight. I went with 14s and they are slightly big, but OK.
The forefoot and toebox are nice and wide. Toes aren't squeezed.
Zero drop (heel to toe) is great. Promotes natural forefoot landing.
Thick midsole (~18mm with insole) is protective and provides firm cushioning, but it is very isolating--can't feel the ground.
They are a bit stiff--I prefer a more flexible shoe. Maybe that's the trade-off for extra protection and cushioning.
The shoe is rather heavy (~11.3oz for my size 14 with insole). Definitely not a minimalist trainer. I need a more substantial shoe for my ultramarathons and this may be the right shoe for 30+ trail runs and races.

I'll continue to use them through this fall and winter and will test them in a few ultramarathons starting in January. A more comprehensive shoe review will follow. My main "early season" race is a 50-miler in April. If they get me through that race feeling good, I'll consider them a success. I don't see them being my daily trainer (I prefer more minimalist shoes for everyday runs), but they could be my new "go-to" shoe for marathons and ultras.

Orbana Healthy Energy Drink Review

2011-11-04T12:02:00.000-05:00

A couple of weeks ago, I won a contest on "Running and Rambling" that gave me 5 packets of powdered sports drink for free. The winners were supposed to use the drink and write a review. I'm a blogger, so I like to write. Ask my opinion about running stuff, and you'll get an answer! After two disappointing trail ultras, I was looking for a way to consume more calories during a race. Maybe this new drink would be my answer to bonking. I'm pretty sure the answer is more miles in training, but I'll try drinking first. Seems easier than actually running.

The product I won is called Orbana Healthy Energy. It's a powdered "sports drink." I never heard of it before this give-away. It's made in England and just recently started to be distributed in the US.

Nutrition Facts/Contents: Orbana is a combination of maltodextrin, fructose, and dextrose to provide sustained energy without peaks and valleys. The single serving packet is 1.76oz (50grams) and supplies 190 calories. It also has some amino acids, vitamins, and minerals. It has no artificial colors, sweeteners, or preservatives. I guess that's why it's called "Orbana Healthy Energy" drink. It doesn't have any of the"bad" stuff in there. That's a nice change from my normal neon-colored Gatorade--that ain't natural!

Cost: I got my 5 samples for free. I found the product on Amazon selling 5 packets for $13.46 ($2.69 each) and 16 packs for $41.85 ($2.62 each). Expensive for a regular sports drink. Reasonable cost if it's significantly better than Gatorade (or other standard sports drinks). The reviews on Amazon are very good.

Color and Flavor: Sort of a pale yellow color. I appreciate that there are no artificial colors in the powder. As stated above, it doesn't have any artificial sweeteners or preservatives either. The packet said "orange, lemon, pineapple." I suppose that's what it tasted like...hard to tell, but it was a citrus flavor and pineapple was definitely in there. Yeah, lemony too. And a hint of orange. I used the powder at almost half strength (one 1.76oz packet in a 20oz water bottle). This isn't too far off the suggested "during activity" dilution. Before and after exercise, they recommend mixing one packet in 8-10 oz of water. That would be fairly strong. I liked the fresh and clean taste with 18-20oz of water. It never upset my stomach.

Mixing: It takes a bit of extra mixing to get all of the powder dissolved. Not terrible, but there is more powder than I'm used to using (I often use powdered Gatorade). Since I'm a runner, I just fill a water bottle about 1/3 full, add the powder, and shake. Then fill bottle with water and shake again. It gets continuously "stirred" as I run. My main complaint with the powder is that it's fairly "voluminous"--there's a lot of powder to mix in a small amount of water! It would be difficult to carry the powder pouches on the run. If you have access to drop bags, your car, or a crew supplying you, then it wouldn't be an issue for a long run or race.

Energy: I tried one packet on a weekend just to see if it would work OK...or at least not cause problems. I had a 30 mile trail race coming up, so I figured it would be wise to test it out when it didn't make a difference--so I mixed it up (one powder packet to about 18oz of water), drank it, then mowed the lawn and did some other yard work. It tasted fine and didn't bother my stomach. Did I have "extra" energy? Maybe. I finished the lawn mowing and still felt good enough to trim some hedges, rake leaves, and bag up yard waste. Not the best test of athletic endurance...that came a week later at my McNotAgain 30-Mile Trail Race!

The 30-mile trail race is run on a 10-mile loop at McNaughton Park in Pekin, IL. I started with a 20oz water bottle mixed with Orbana. At the 5 mile mark, I'd be done with the drink and simply fill my bottle with pure water for the next 5 miles. At the start/finish area, I'd refill with water and mix in the Orbana. I used 3 packets for the three 10-mile loops. It would have been nice to have more Orbana at the mid-point aid station so I would be drinking it for the full 30 miles. I did feel the drink worked better than just water and better than my typical Gatorade. It tasted fine, gave no energy highs/lows, and supplied a modest amount of electrolytes (Orbana has 135mg of sodium and potassium). I take Succeed S-Caps during long races and training runs so my sports drink doesn't need to supply much in terms of electrolytes. Still, the sodium and potassium is a good idea. I think the calories, and extra vitamins and amino acids, helped provide a bit more energy than I've had in recent runs and races. Would be interesting to try Orbana for a full 30-50 miles and see how I felt. For what it's worth, I did feel better AFTER the race than I typically do...was it the new drink? Weather (which was nice and cool)? My conditioning/training (not likely)?

My main complaint with this drink is that it's rather expensive and bulky to carry. I can find solutions to the bulkiness (loop courses, drop bags, friends/crew, etc). The cost is another issue...but if it really does make a positive difference...it would be worth the price. I'll buy a bigger supply and try it out on some fall and winter long runs (20+ milers). If it seems to work well in training, I'll buy more and test it out in early spring trail ultras (30-50 milers). I will be on the same McNaughton Park trail course in April running either 50 or 100 miles. It would be awesome to have my drinking/eating dialed-in by that race. And I'm willing to pay extra for a product that would get me through a long ultra marathon. For now, I think it's a good product with high potential for endurance athletes. I'd suggest other runners giving it a try.

NOTE: A version of this review should show up, along with other Orbana reviews, on the Running and Rambling blog in late November. If you haven't read this blog, it's a good one. One of only 4 or 5 running-related blogs I consistently follow. Good writing, good product reviews, and great scenic pictures. And they picked me in a random give-away! A big thank you to Orbana for sponsoring the product give-away.

McNotAgain 2011 Race Report

2011-10-31T20:57:00.000-05:00

I ran the McNotAgain 30-Mile Race this past weekend. It was my fourth time running the event. Kind of strange since this is only the 3rd year! True enough, but back in 2008, Mike Siltman did a test-run fat ass style event to see if anyone would be interested. I ran that informal "race" too. So this was my fourth "McNotAgain" trail run. I'll bet I'm the only person to have run all four events. Enough history. How did this year go?

I had three goals for this year's race:

1. Finish the full 30 miles and remain uninjured
2. Break 6:00
3. Beat Kevin Cox (my informal ultra running arch rival)

Well, 2 out of 3 goals ain't bad. I finished in 5:57:59 and had no injuries. Kevin finished in 5:57:20. Thirty tough trail miles and he beats me by 39 seconds! What have I done to betray the running gods and deserve such smiting? Oh well, at least I beat "Fast Eddy" who was with me for 25 straight miles until I pulled away at the last aid station and beat him by 3 minutes. Eddy should be my new nemesis.

This is a GREAT small-town, laid-back, fun race on a tough 10-mile loop course. Mike Siltman started it and directed the first two years. This year Paul and Kirby took over. Who knows who'll direct next year...but I'll be there running the 4th version of this race in 2012. McNaughton Park in the fall is really nice. Thirty miles in the cool fall weather on dry trails is a nice treat just before Halloween. This year was ideal. We had temperatures in the mid-30s at 8am...slowly rising to the mid-50s at the finish. Full sun with a slight breeze made the entire day perfect for trail running. We've had little rain in central Illinois lately, so the trails and creek crossings were dry. Everything was set-up for a fast race.

I intentionally held back on my first 10-mile loop. My mantra was, "Don't pass, don't be passed." I wanted to take it easy and go with the flow of middle of the pack runners. At times it felt too slow, and I passed a couple of runners in the first 2 miles, but then settled in and took it easy. In an ultra, there's always time to pick it up and push the pace. My lap time was 1:57. I wanted sub-2:00 each loop so this split time felt good.

On the second loop, I wanted to push just a bit, but still keep it under control. I listened to my iPod, passed a few runners, and noticed the same guy running my pace (Eddy). He was with me on the first loop too. Occasionally he'd pass me, then I'd pass him back, then we'd meet at the mid-course aid station. As we checked-in and grabbed snacks, we'd nod at each other, comment on how we were pushing each other, and head back on the course. We finished the second loop within a few seconds of each other. My split time for this loop was 2:04. I was disappointed in the slower time. Now a sub-6:00 finish seemed unlikely. I was getting tired and my feet were getting sore so I swapped shoes (Mizuno Revolver racing flats replaced my NB Trail Minimus).

As I headed down the first hill on loop three, I saw "Fast Eddy" about 100 feet ahead of me. Damn...he got out of the aid station before me! I cranked my iPod and committed to catching Eddy. The song "Jailbreak" from Thin Lizzy played, I picked up the pace, and easily passed Eddy...of course, he was taking a pee break at the moment so it wasn't the greatest accomplishment. After 20+ miles, I'll take whatever advantage that comes my way. Long story short, Eddy was within sight, just behind me, until mile 26. After leaving the Heaven's Gate small loop, I kicked it up a notch to try and finish in under 6 hours. The last 4 miles I pushed hard...it felt like 6 minute miles, but was probably around 9:00 pace. Still pretty good for miles 26-30 of a hilly trail ultra! I didn't see another runner until I finished. Eddy finished 3 minutes later. The winner, David Timmsen, finished in 4:58. I'll be back next year and I'll be in better shape. My goal is 5:29. Can my old nemesis Kevin match that time? How about my new rival Eddy? Only time will tell. Until then, I have my new training partner...Thin Lizzy...

The basic statistics (from my Garmin 305 GPS/HR watch):
Distance: 28.26 miles (race was actually 30 miles)
Time: 5:57:59
Finish Place: 11/31 finishers
Elevation Gain: 2,574 feet
HR Average: 150
HR Peak: 170
Calories: 3,519
Weather: 34 => 56, sunny with a slight breeze

Altra Instincts on the Way

2011-10-27T07:20:00.001-05:00

A few weeks ago I ordered the Altra Instinct shoes in size 13. They were too small. At the time they didn't have 14s...plus I thought they would be too big for me. Now 14s are available and the company wrote me back when I asked about 13 vs 14 sizing. I'm confident that the 14s will be OK...maybe even perfect. And for winter, even if they are slightly large, I can wear thicker socks. So, I placed my order a few minutes ago. My Altra Instincts should be on their way soon! I'm excited. Of course, I have only 2 days until my next ultramarathon--the McNotAgain 30 mile trail run in Pekin, IL this Saturday. I'll probably go with my NB Trail Minimus this weekend. I'll have a race report this weekend...and a shoe review within a week or two.

Skunk on the Trail!

2011-10-25T07:25:00.002-05:00

Running in the early morning, before the sun comes up, has its advantages. You slap your headlamp on and hit the road and trail all by yourself. Few other humans around...but lots of animals. I see deer and rabbits almost every single morning. Today I ran into a skunk. He was right on the trail and didn't seem like he was moving. Just a slow waddle along the grass trail. I waited about 30 seconds and then turned around and found another path. If I shouted or threw something at the skunk, he probably would have scampered into the prairie. But why bother him? It's his "home" I'm running through. I don't want him and his skunk friends coming to my house harassing me! Live and let live. I feel lucky seeing so much wildlife on my daily runs--deer, rabbits, birds, coyote, fox, and even mysterious squirrels! They're all good.

On the running route posted here, you'll see a section that seems to "dead end" in the middle of nowhere--that's where my skunk friend greeted me and I turned around. No harm, no foul. I wonder what would have happened if I didn't have my light and I just stumbled upon him without seeing him? Mr. Skunk probably would have run off the trail and into the safety of the prairie...or maybe stood his ground and sprayed me! I'll keep my headlamp, thank you very much.

Best Runner of All Time

2011-10-23T08:59:00.000-05:00

So who's the best runner of all time? Hard question to answer, eh? Not for me. My "best" runner is still going strong to this day. He currently holds 13 world records. Have any guesses? He's Canadian and runs distances from 1500 meters to the marathon...winning at all distances!

He's my running idol...even though he doesn't want to inspire anyone. He doesn't even enjoy running...but he trains everyday. Nice and easy. No sprints, no tempo runs, no VO2 max runs. No track work. No hills. Just easy long runs. Yet he races very well! And he enjoys racing. Who is this runner? Last weekend he ran a 3:15 marathon at the age of 80.

Here are a few of his track records...

Distance	Age Group	Time
1500m	Men 80-84	5:48.93	pending
Mile:	Men 75-79	5:41.80
3000m	Men 75-79	11:10.43
3000m	Men 80-84	12:13.56	pending
5000m	Men 70-74	18:33.38	Better mark by Ron Robertson pending
5000m	Men 75-79	19:07.02
5000m	Men 80-84	20:58.12	pending
10000m	Men 70-74	38:04.13
10000m	Men 75-79	39:25.16
10000m	Men 80-84	42:39.95	pending

Check out these age group records on the roads...

Distance	Age Group	Time
10K	Men 70-74	37:33
10K	Men 75-79	40:10
15K	Men 65-69	55:04
15K	Men 70-74	58:19
15K	Men 75-79	1:00:19
Half Marathon	Men 70-74	1:22:23
Half Marathon	Men 75-79	1:29:26
Marathon	Men 70-74	2:54:48
Marathon	Men 75-79	3:04:54
Marathon	Men 80-84	3:15:54

My "best" runner of all time is Ed Whitlock. He's my running hero. My idol.

Ed Whitlock's Still Going at 80 (June 28, 2011 National Post news story)

Ed Whitlock and the Age of Simplicity (Running Times article from March 2010)

Daily 3-hour slow runs around a cemetery? Classic.

Ed Whitlock's training, and excellent race performances, reinforce the notion that tons of long, aerobic training will prepare you for fast racing. I'm with you Ed! You inspire me. My goal over the next 12-18 months is to beat your race times that you ran after you turned 75. OK, you are over 30 years my senior...but let's keep that between you and me. I intend to beat your 75-79 age group PRs...and it ain't going to be easy!

Here are my new goals (based on Ed's age group records for a 75-79 year old):

5K = 19:07
10K = 39:25
Half Marathon = 1:29:26
Marathon = 3:04:54

How the hell did he run these fast times when he was in his late 70s? Can I run these in my mid-40s? Looks like I need to kick my training into high gear...not necessarily fast training, just lots of running.

Help Me Find an "Ultra" Shoe

2011-10-18T06:54:00.007-05:00

I have a problem. I like running barefoot. I like running in minimalist shoes. This isn't the problem. The problem lies in the intersection of the minimalism of the shoes and the "maximalism" of ultra running. I don't seem to be able to run more than 31 miles in these minimal shoes. Maybe I just need tougher feet and extra time refining my running style to be more gentle and flowing. Whatever the problem is, I need a solution. My Vibram FiveFinger shoes (KSO, Bikila, and TrekSport) do not offer enough protection for 30+ miles on trails. Likewise, my Merrell Trail Gloves don't have the protection or cushioning I need in longer ultras. My New Balance Trail Minimus do better, but similarly come up short. I can finish a 50K ultra with them, but I suffer. I wouldn't be able to complete a 50 mile, 100K, or 100 mile race in these shoes. I need a little more protection and cushioning for these longer ultra distances.

Can you help me find an "ultra" shoe?

Here are the basics of what I'm looking for in an ultra shoe:

Lightweight (less than 10 ounces)
Wide toebox (let my toes spread out)
Fairly flexible (let my foot act naturally)
Close to zero drop (max 4mm heel to toe drop)
Some cushioning and protection (rockplate, thicker midsole, etc)

If it has trail traction/tread, that would be a plus, but not a necessity. The trails I run tend not to have too many extreme ups/downs or slippery sections. Road shoes often work fine on them. In fact, racing flats have worked fairly well--but lack the extra bit of cushioning/protection I need for a 30+ mile race.

Here are a couple of contenders for my next ultra shoe:

Altra Instinct (US13 was too short, 14 might be too big, no 13.5 available)
NB MT110 (comes out in early 2012)
Saucony Kinvara (road shoe, but might work)
Inov-8 (tend to run narrow in forefoot)
NB M700 cross country spikeless racer

Any thoughts on these shoes? Others I should consider? Maybe I should simply become a tougher runner and suck it up--my NB Trail Minimus might be all I need? Help me!

UPDATE: I have ordered the Saucony Kinvara shoe. It's a road shoe with a 4mm heel to toe drop (but with more midsole than my other minimalist shoes). Lightweight with reasonable tread, airy mesh, and a medium to wide forefoot. No rockplate, but I'm hoping the thicker midsole will provide protection and a bit more cushioning for the longer ultras.

UPDATE #2: The Kinvaras are too narrow/tight and they have a slight arch support that bothers me. I'm sending them back. Damn. This minimalist stuff is tough--I want a little more protection, but I don't want to lose the ability of my foot to act naturally and still sense the ground. I hear Merrel is coming out with a new trail shoe in 2012 designed to provide a bit more protection than the Trail Glove (called the Bare Access). And there's the New Balance MT110 in early 2012. Guess I wait? Or just get tougher and forget all this shoe stuff? Or maybe I should't run beyond 20 miles...almost any shoe can get me to 20 miles.

UPDATE #3 (Oct 27): Ordered the Altra Instinct in size 14. After blog comments, I'm also considering the NB M700 XC racer (spikeless version in 2E width).

I Won!

2011-10-16T08:20:00.000-05:00

Hey folks, I won!

No, I didn't win any race...just a random prize give-away from Running and Rambling blog. Here's the winner announcement:

http://www.runningandrambling.com/2011/10/orbana-energy-drink-winners-random.html

Pretty cool. I'm looking forward to trying the new sports drink (Orbana) and writing a review. Recently I commented in my Farmdale Trail race report that I needed more calories during ultras. Got some good tips from comment posts (Honey Stinger Waffles and Clif Shot Bloks) and now I can try a new sports drink too. I have a 30 mile trail race on October 29 (McNotAgain) so this is perfect timing!

Never heard of "Orbana"? Me either. Here's is the original review from Donald's blog:

http://www.runningandrambling.com/2011/10/orbana-energy-drink-review-and-giveaway.html

Soon I'll have my own review of Orbana!

Farmdale 2011 Race Report

2011-10-09T17:13:00.016-05:00

I'm still pretty tired after yesterday's Farmdale 33+ mile trail race. I finished in 7:28:29. One of my slower ultra races. I don't feel like writing a real report. Instead of a full narrative race report, here are bits and pieces that hopefully sum up the race and my performance...

The basic statistics (from my Garmin GPS watch):
Distance: 33.7 miles <= I'm sure it's actually 34-35 miles
Time: 7:29 (took me a minute to hit the stop button)
Finish Place: 11/35 finishers (plus 14 DNFs!)
Elevation Gain: 2,719 feet
HR Average: 142
HR Peak: 165
Calories: 4,124
Weather: 61=>82, sunny all day!

Farmdale is a great race. I've run it every year (this was the 6th event) and the race directors (first Dave, now Mike and Adam) do an awesome job. The actual trail course changes just a bit every year. Keeps things interesting! You can always count on a well-supported race, with a well-marked course and volunteers that take care of the runners. Many of the vols are ultra runners themselves. It was great seeing Dexter at the mid-way aid station---he had just finished the Arkansas Traveller 100 miler the week before! Farmdale is a wonderful fall race (usually with great weather) that let's me connect with running friends from around the Midwest. Too bad more Champaign, IL area runners don't do it.

Ran in my New Balance Trail Minimus shoes. They needed just a bit more protection on this course. The trail was hard and dry, plus it was covered with roots and acorns that were then covered with leaves. Stepped on a lot of "debris" that ended up causing some pretty sore feet.

When we started the race it was around 60 degrees and the sun was peaking out through the trees. By the end it was 82 degrees and the sun was fully beating down on us. I was dehydrated for much of the day. One 20oz water bottle wasn't enough to make it to each aid station (a little over 4 miles apart). The heat did me in.

My lack of training also did me in--I had run 6 times in 21 days prior to the race. That's a little TOO minimal. My longest run in that 3 week period was 4 miles. Most of the down time was due to a cold. Nasty little common cold virus! Knocked me out for about 12 days.

Stress at work has drained me of any emotional and psychological reserve. I felt like giving up several times during the race. At some point I just decided to finish by slow jogging and walking. At least I finished. I was on the precipice of a DNF several times. If I had entered the 50 miler, I would have dropped. I need to find a way to minimize stress at work and just do more running.

I need to experiment with running gels. If I can tolerate them (they've caused me problems in the past), I think they'd give me that extra energy to keep going strong. During this race I only drank water (no sports drink), and dabbled with sold food at each aid station (chips, pretzels, cookies). This worked well at the Howl at the Moon 8-Hour ultra, but they had aid every 1.5 miles. If nothing else, I need to drink Gatorade or another sports drink for the calories.

Thank goodness for Succeed S-caps. I took quite a few of these electrolyte pills and they helped me survive and recover. If I had more fluids, in addition to the pills, I would have performed much better. At any future warm/hot races, I'll need to have more than 20oz per 4-5 miles.

No matter how bad I felt, there were other runners that felt worse. When I was at a low point, I saw a stumbling and struggling runner ahead of me. I thought to myself, "Geez, at least I'm doing better than that sad fella." I caught up to him and it turned out to be Joshua, a runner from Iowa that I know from many previous ultras. We keep in tough via this blog and on DailyMile. We walked for a while and chatted about the day's current struggles, recent racing and training, and where we might meet up at a future race. The talk with Joshua helped me regain focus and continue onward. He DNF'd in the 50 miler...but still put in more miles than me (42+ compared to my 33+)! Well done mister. And my hat is off to anyone that finished the 50 miler.

My performance sucked yesterday, but I did finish. I'm sore today, but uninjured. I'm blaming my slowness on lack of training and the heat. I'll recover quickly and be back for McNotAgain 30 miler on October 29th. It better be cooler. If you are a runner in central Illinois, you should sign up for this 30 miler (they have a 10 miler too). And you should do the Farmdale race next year! Two great races in the Peoria, IL area (Farmdale is in East Peoria and McNotAgain is in Pekin).

24 Hours Until Next Ultramarathon

2011-10-07T07:48:00.002-05:00

I have 24 hours until I start the Farmdale 33 mile trail race! I'm both excited and relieved. I have not run much (or well) the last three weeks...and that makes me nervous. I'm not ready for another ultra. Of course, since I'm not feeling prepared, the pressure is off to perform. I won't get a personal record and it won't be pretty out there after 4-5 hours on the trail. Forecast high temperature is 83 degrees with lots of sun. I'll be a middle of the pack runner...maybe slower. Time to relax and enjoy. So, I'm a little relieved.

I hope to post a full 33 miles on my DailyMile page Saturday afternoon. Hope it's not a DNF.

Running Free...and Bare

2011-10-02T19:25:00.000-05:00

I did a short barefoot run this afternoon. It felt good to "run free"--just me and my feet. No shoes. No watch. No race. No pressure. The trail and my two feet. Need to do that more often. Too bad winter will be closing in on Illinois soon. I hope to get in more barefoot runs this fall before the freezing temperatures hit my area.

After the run, I found this video in a post on the google minimalist listserv. It's a good reminder about barefoot running and how simple it is...and how it's natural, good for you, and fun. Check out the "Mustache Man" and his YouTube video about barefoot running:

The background music is from Iron Maiden, it's a song called "Running Free." Great band, great song.

0-0-0-0-0-0-0-0-0 = Not Much Running

2011-09-27T05:45:00.000-05:00

Nine straight days of zeros in my running log. Not good. Ran a 50K trail race on September 18 (Evergreen Lake) and not a single mile since that date. Came down with a cold the day after the race. I'm sure it's related to stress at work combined with the stress of racing 31+ miles on trails in the rain. Oh well. I'll be back. Maybe the time off will make me stronger and more motivated when I do run (and race) again. Plan to run a slow 2-3 miles tomorrow. I need to get "back on the horse" soon...I have another trail ultramarathon in 11 days! Farmdale Trail Run calls...and I will be ready.

I hope. I think. We'll see. Wish me well.

New Balance Gets Minimal Trail Running

2011-09-23T12:05:00.002-05:00

For a big-time shoe company, I'm very impressed with New Balance. I run mostly trails and I want a "barefoot" style trail shoe--lightweight, minimal support & cushioning, reasonable traction, wide forefoot, flexible, with a low heel (preferably zero drop). Other companies make their trail shoes like huge army boots...they just don't get it! New Balance seems on the right track. Check out these two short videos from the company (via Running Warehouse) advertising their upcoming MT00 (March 2012) and MT110 (January 2012). If I can just wait until next year, these may be my dream shoes!

MT00 (zero drop and 4.4 ounces):

MT110 (4mm drop):

What Does It Take to Be an Ultra Runner?

2011-09-22T07:19:00.005-05:00

I know a lot of you runners out there want to be an ultra runner. Right? What does it take? It's actually very easy...just run an ultramarathon. The minimum requirement to be considered an ultra runner is to finish an ultra race. That means any race distance over 26.2 miles. The most common ultra distance is 50K (31 miles), but you can find shorter ones at non-traditional distances like 28 or 30 miles. Remember that it needs to be a race, not just a training run. Don't go for a long hike thinking it'll count. You need an advertised race with at least a couple finishers. Complete that event and you are now a member of a special running club...ultramarathoner!

Of course, finishing a race of over 26.2 miles is the MINIMUM requirement to join the club. If you really want to be an ultra runner, you should satisfy a few more criteria:

1. Go longer. Finish at least a 50km race, preferably on trails. Roads and track are fine, but a tough trail run really shows your ultra abilities. Step up to 50 miles or 100K for extra bragging rights. 100 miles? Sweet.

2. Lose a toenail. Blisters are cool, but you need to lose a toenail or two before you're really a certified ultra runner. Save the toenail to show your friends. Make a necklace out of them and you're a running god.

3. Get lost during an ultra race. Running the full race distance is great, but getting lost and tacking on a few extra miles is awesome. The race director won't even bill you for the extra mileage.

4. Eat or drink something odd during your race. Chia seeds? Sushi? Home-made sports drink? Nice. Chips, pretzels, and cookies are fine, but Mt Dew and a veggie burger are super-duper.

5. Do a training run longer than a marathon. Run it by yourself for extra street cred. Make sure your friends and co-workers know you completed such a freaking long run.

6. Volunteer at an ultra. Help with runner check-in, staff an aid station, pace or crew a fellow runner. Earn extra points if you volunteer through the night at a 100 mile event.

7. Have a designated "ultra shoe." Don't we all have multiple running shoes? If you have one reserved for ultra races then you are a real ultra runner. If you run ultras barefoot, I bow before you.

8. Carpool to a distant ultra with friends. Pack a car full of running gear, snacks, crazy runners, and a map. Hit the road, grab some grub, sleep on a hotel floor, wake up early and run, run, run. Cheapest vacation you'll ever experience.

9. Run a local "fat ass" ultra race. These are low-key, no-fee, fun runs that happen to be really long. Don't have one in your area? Start one!

10. Start a blog and post about your running adventures.

11. Bonus criteria...have a DNF at an ultra event. We need to strive for the impossible and that means occasionally failing..."did not finish" is a badge of honor.

I've done all of the above, except one. Ten out of eleven ain't bad! See, it's easy to be an ultra runner. What are you waiting for...get going!

Evergreen Lake 50K Race Report

2011-09-20T06:54:00.007-05:00

This past weekend I ran the inaugural Evergreen Lake 50K trail race at COMLARA Park in Hudson, IL. I finished in a time of 5:30 which was good enough for 7th place overall. Seventh sounds impressive, but it was a small event, with approximately 32 runners starting the 50K (they also had a 25K event). The race results haven't been posted, but I believe 3 men and 3 women were ahead of me. Not sure of their ages...maybe I was first masters runner? All the people ahead of me at the finish line looked young...or I'm just getting older and older.

The course consisted of 2 loops around Evergreen Lake. The trail was a combination of single-track through forests around the lake, well-worn grass/dirt trail in a few open areas, and very uneven grass "paths" around the park. There were small sections of road to connect the various trails. Except for the wobbly grass sections, it was a nice variety of terrain. While there were a few hills, nothing was too tough and the course was actually pretty fast (except for those uneven grass areas). I am quite certain that the advertised 50K distance (31 miles) was actually more like 32-33 miles. My Garmin GPS watch registered 31.4 miles...and it always under-measures trails. I was running pretty well, and thought I was on pace to finish around 5:05-5:15, but the finish line never came! I would love to see the course altered next year to minimize the uneven grassy sections and maximize the single-track trail. Otherwise, I enjoyed the location and course.

For a first-time race, I felt it was well-organized. There were 4 basic aid stations on the loop (including the main start/finish area), parking was adequate and close to the start, the registration check-in went smoothly, and the race start was managed nicely (the director delayed the start a few minutes to allow us a little more daylight so we wouldn't need headlamps on the trail). The course itself was marked with painted arrows on the ground, ribbons tied to trees, and pie-plate on stakes. Occasionally, there would also be course marshals at intersections. I had never run the trails before, but found all markings adequate...with only one exception. One fairly sharp left turn (that I took correctly by seeing a ribbon further up the turn) was not marked well (no arrows on ground, no pie plate) and at least a couple of runners incorrectly continued straight on the trail. Even taking the correct turn, I felt uneasy--I stopped and started walking back to the intersection, then found a runner coming toward me who was confident we were on track. To the RDs credit, on the next loop, this spot was extremely well marked. Well done.

On my first loop, I intentionally held back a bit so I would have something left for the second half of the race. While I wasn't super confident, I thought with intelligent pacing, I might have a great day and finish around 5:10. I kept checking my heart rate monitor and slowed if it showed I was above 150. I ran with a small group of about 4 runners most of that first loop.While there weren't many runners in the race, I could almost always see someone in front of me and someone behind me on this first loop. The second loop was a bit more lonely. A steady light rain started about two hours into the race and continued on and off the rest of the day. It felt good to run in the drizzle and it kept the temperatures cooler (overcast, drizzly, and in the low 60s all day). Unfortunately, that same light rain started to make the course slippery in spots. The wooden bridges were very slick and the hard packed dirt didn't get muddy...just extremely slippery...especially on the hills. As the race went on, I kept thinking my GPS was probably measuring things short and the actual distance covered was a mile or so more than being reported on my watch...which gave me hope that the finish line would appear sooner rather than later. This helped keep me motivated to run the best I could and strive for that elusive PR. Once the 5:00 mark was passed, and I was not near the finish line, I started to give up hope. Then 5:05, 5:10, 5:15 came and went...and I was still not done. Oh well. No PR. No problem. At least I'll break 5:30 for the 50K...or so I thought. I reached the final major trail turn that led to the uphill finish...and my watch read 5:27...my sub-5:30 was within reach! I pushed hard on the continuous uphill trail to the finish...but every turn failed to reveal the darn finish clock. Finally, the finish line revealed itself...and my watch read 5:30. I finished in 5:30:16. Damn.

The race director gave me my finisher award--a nice arrowhead necklace with small charm indicating the race name and date. And, as a top 5 male finisher, I was given a groovy walking stick. Very cool. I was done, uninjured (except for one blister), and satisfied with a strong effort that likely would have been equal to a 5:15 or better on a true 50km course. Yeah, I still think the course was long by 1-2 miles...but it's OK. I plan on returning for the second year of this fine event. And I'll know what to expect.

Things I would change to make the race even better:

Start at 7am instead of 6:15am
Decrease the use of uneven grassy sections
Aid stations include more food/drink items
Mark the major turns with extra attention
More post-race food and drink
Add mile markers--even if just at aid stations
Re-measure and make it closer to 50km!

Here are a few stats from my Garmin GPS/HR watch:

Average HR = 146
Max HR = 161
Calories burned = 4200
Elevation gain = 3246 feet
Distance covered = 31.4 miles

Overall, this was a very good first-year ultra race. For a reasonable race fee ($50), I received two shirts, a walking stick, finisher necklace, and a varied 50K+ course. What more can you ask for?

McNotAgain 30 Miler is Back!

2011-09-15T07:25:00.005-05:00

McNotAgain 30 mile trail race is back this fall!

Let me rephrase that statement...I will be back again for the McNotAgain 30 mile trail race!!!

The race will be held at McNaughton Park in Pekin, IL on October 29, 2011. This will be the third year for the event. The previous race director, Mike Siltman, told me earlier this year that he wouldn't be continuing the race...but the race survives! CITRA (part of the Illinois Valley Striders) has taken it over and they should keep that "home town" feel that drew me to the event the first two years. I look forward to coming back YET AGAIN to the McNotAgain race. Good news. If you aren't ready for the 30 miler, they still have the one-loop 10-mile alternative. This is your chance to experience the great 10-mile McNaughton Park trail loop in the nice fall weather...without the nasty spring mud that normally accompanies the Potawatomi 50-100-150 mile race each April.

So my fall ultra schedule is now getting full:

Sept 18: Evergreen Lake 50K
Oct 8: Farmdale 33 Miler
Oct 29: McNotAgain 30 Miler

Wish me good luck. I may need it by October 29. Should be a nice series of races to test out my new Altra Instinct shoes...if they get their web site back up and operating so I can buy a pair! Main Altra web site is up, but not the product pages. Darn.

I Have Endurance and Speed

2011-09-12T06:54:00.001-05:00

I have endurance and speed, but I lack running stamina. I can go long...marathon, 50K, 50 miles, 100K, even 100 miles...but it'll be painfully slow. I have short distance speed--5K easily under 20:00, but I can't carry my speed to longer distances. I need to work on keeping a reasonable pace for a reasonable distance.

In my mind, the best combination of endurance and speed is the half-marathon. That's where stamina wins out. It's not pure speed, but you still need some quickness. It's not really long, but you still need an endurance base. I don't have any half-marathons on my racing schedule, but I can do some tempo-ish runs in that range. I'm thinking lots of 10-13 mile runs will do me more good than short intervals or long endurance runs. And I'm speaking as an ultramarathonn guy. I definitely need the long runs, but those may naturally come in the races themselves. I run enough ultras (8-10 per year) that I can probably keep a good endurance base going throughout the year with just those races. What I need is stamina.

My master plan for the next 1-2 years is to set personal records at every race distance from 5K to 100 miles. Ambitious...but possible. Dream big! To accomplish this feat, I need stamina. For the rest of this year, I will incorporate more 10-13 mile trail runs done at around marathon pace. I still have two ultramarathons this year too. The ultras will keep my endurance, the up-tempo medium runs will build stamina...and maybe I'll throw in a short race (5K or 10K) to test my speed. Good plan?

2012 is going to be a GREAT YEAR. Heck, the rest of 2011 is going to be great too.

Good Things Take Time

2011-09-08T07:25:00.002-05:00

"Good things take time. Impossible things take a little longer."
-Percy Cerutty (famous running coach)

Fits with my recent running philosophy focusing on developing aerobic fitness. Lydiard, Maffetone, Van Aaken, and now Cerutty. Actually, Percy was the first in this line of great distance coaches. Glad my current thinking falls in line with the greats from the past. No short cuts in running. You need time to develop your aerobic potential. If you want to be a better runner, run more. Run aerobically...no need for speed until you've laid that solid aerobic foundation! Feel free to dream the impossible...but give it time to happen.

If You're Not First, You're Last

2011-09-06T08:03:00.001-05:00

In my last post ("Why Do We Race?"), I mentioned that most of us (all of us?) are not going to come in first place when we race. We won't win. That reminded me of my favorite movie, Talladega Nights: Ballad of Ricky Bobby. It's a great movie...think it won an Oscar...for BEST MOVIE OF ALL TIME! And there is a famous line from that movie..."If you ain't first, you're last." Kinda fits with my theme from last time of "you are not a winner." It's funnier from the movie (in both clips the tagline comes at the end):

So, if you ain't first, you're last! But being last ain't so bad...as long as you enjoyed the journey. Get out there, go fast, have fun, and enjoy. You won't be first...but last place is OK. Some even give it a fancy acronym...DFL (dead f*!#ing last). Consider yourself a semi-professional racer. Who knows. Train right, piss excellence, and you may become a big hairy American winner.

PS: Later in the movie, the father and son talk about this motto---and the father says it's nonsense...of course there are other places than first and last...you can be second, third, fourth...

WATCH THE MOVIE. Hilarious. Who doesn't like Will Ferrell? He's funny and he's run a marathon.

Why Do We Race?

2011-09-04T11:10:00.004-05:00

I've written many times on this blog about why I, or others, run. Lots of good reasons. Stress relief, fitness, weight loss, socializing, lower cholesterol, strengthen heart and lungs, prepare for a race, etc. All good reasons...and that last one, "prepare for a race," intrigues me. Why do we race?

Let me me blunt. When it comes to racing, you are likely a loser. There is only ONE winner in a race. The first person to cross the finish line is the winner. Doesn't matter if they are male or female, young or old, first timer or veteran...only ONE person wins. They are the fastest on that day. We have a tendency to falsely create the appearance of many winners--particularly with age groups and genders. Nonsense! One person wins, the rest lose. Everyone may make a valiant effort, but that is not the same as winning. We can all have the courage to train and step up to the starting line, but only one covers the course the quickest. They are the winner. The rest of us are not winners. So if you are reading this blog, and your name is not Scott Jurek or Jilian Kornet or Geoff Roes or Tony Krupicka (insert a few other winning ultra marathoners...and a few track stars...and road racers), then you are not a winner. I feel bad calling you a loser...so let's stick with "not a winner." Understood? This includes me too. Best I've ever done in a race is 3rd overall. Plenty of age-group wins. Tons of age-group awards and lots of top 10% overall finishes...but no victories in a race. I am not a winner.

This is all kind of sad, eh? Maybe. I find it cathartic and freeing. Once we realize we are not going to win a race---don't we all known this--we can then decide to race for "other" reasons. Or not race at all. So, why do we race? Races cost money, take time, and interfere with other life activities. What are we getting back in return for that time, effort, and money? Remember, we are likely not going to win the race. OK, OK...no overall victory, but we may have other reasons to race. Here are a few:

Set a personal record. I can always compete against myself, current and past, to see if I can set a new personal best. That's a lofty and admirable goal. Each year brings us closer to death's door...but we can strive to improve and race better.

Win your age group. I may not be able to keep setting PRs, but with age groups, I can always try to be competitive with my peers. Not a bad idea! We all inevitably age and become slower...but we can challenge age-group friends at every race.

Socialize. Why all the emphasis on competing? Why not relax, enjoy the race, and meet new running friends? And reunite with old running buddies? Sounds good to me! Races are fantastic social events that round us up to start together, see us run the same course, then hang out at the finish area eating, drinking, chatting, and celebrating the winners...or at least the one winner and other fine performances.

Test ourselves at a new race distance. I suppose this would automatically qualify as a "personal best" attempt since it's your only race at this distance, but it's more than that too. We may not be confident in even finishing the distance---that's called a DNF (did not finish). It's very possible at an ultramarathon. Think you can't run a marathon? You can. What about a 50K? Sure. 50 miler? Why not. 100K? Yep. 100 miler? With the right training and discipline, almost any race distance is possible. Humans need to push themselves to find their limits...you can go farther than you think. And at a race, you'll have extra motivation and support to set a new "distance" personal record.

As we get older, we tend to slow down. Our running and racing suffers. Fortunately, there are many good reasons to race and we can still challenge ourselves, and our peers, to see how fit we are. In fact, there's another way to level the playing field and test our selves against everyone at the race at the same time--age-graded standards and race handicapping. With adjustments to our actual finish time based on two important factors (age and gender), we can compete "equally" across the entire race spectrum. We can determine who is the "overall" winner with scientifically determined adjustments. For me, this is cool and I wish more races did this adjustment. Personally, I think there should be two winners of every race--the first person to cross the finish line and the fastest WAVA-adjusted finisher. In some cases it could be the same person. WAVA = "World Association of Veteran Athletes." WAVA has now transformed into World Masters Athletics. Still, I call the conversion the WAVA calculator.

Here is a WAVA calculator where you can enter your race distance, time, age, and gender and dermine it's "adjusted score."

http://www.pinebeltpacers.org/AgeGrade/newwava.html

So, I stand by my declaration that there is only one "winner" in any race. Although I'm fine with declaring a WAVA-adjusted winner too. I'd be proud to fall in either category. We have many reasons to run and many reasons to race. Just don't fool yourself into thinking you'll win. You won't. But we can all still race. Give it your best, enjoy, and be proud of what you've achieved. Maybe you'll make a new friend. Set a personal best time. Win your age group. If nothing else, pick out a slow running friend and take comfort in crushing them! It's the small things in life that make it worth living. Enjoy your running and racing.

6am Really Means 5:59:45

2011-08-31T12:02:00.001-05:00

Don't us runners have a code of conduct that goes something like this...if we agree to meet for a run at a certain time, we don't head off without our colleague until we've given them a bit of time to be late? Say 5 minutes? So if we are scheduled to meet at 6am, then we should hang out until 6:05am before giving up on our comrade!

Apparently my regular running partner, Jeff, lacks this understanding. He used to have it a few years ago...maybe he's just getting old, cranky, and impatient. Tuesday I show up at 6:02am for our regular run and he's already off on the trail. Fortunately, he's slow and I caught up to him within the first 1/2 mile. He says, "Yeah, I left at 5:59:45...figured you weren't showing up." What the hell! Maybe your watch is fast? Maybe mine is slow? Can't we cut each other some slack? Plus, our little town just installed another traffic light...that could delay me 30-60 seconds.

I understand that eventually we can't wait any longer and we start running without our planned partner. But be reasonable...isn't a couple of minutes worth it to run with a fabulous partner? They'll keep you on pace, protect you from ravenous wild animals, and deliver wonderful conversation...give 'em a break!

For "anyone" I might be running with tomorrow...see you around 6:00:59 on Thursday morning...please wait for me.

My Running Library

2011-08-29T05:36:00.003-05:00

You enjoy reading books about running? I do. Love books anyway, but when it comes to running, I'm a sucker for a new book, used book, old book, whatever. My running library is now at 134 books. You can see them here:

http://www.librarything.com/catalog/ultrarunner

Let me know if you are intrigued by any of them. I'll write a review. If you know of good running-related books that I don't own, let me know! I'm always on the lookout for an undiscovered classic.

The link to "My Library" is always on the sidebar of this blog.

Yes, I also read magazines about running, but I don't archive them...well, actually I do save my old Marathon & Beyond issues (I have every single one they've published), and I keep my Trail Runner magazines too (have every one of those also--great photos), and I store my UltraRunning magazines (I only have a few years worth of those). I do read Running Times every month, but pass issues on to a friend when I'm done. They are better than Runner's World, but not so good that I want to keep them around. Am I missing a good magazine read?

Next Races for Me?

2011-08-24T06:36:00.001-05:00

I had a post a few weeks ago (June 6) titled "Train, Then Register, Then Race." Seems like good advice and a running philosophy that keeps things in perspective and doesn't let me get ahead of myself. So, now what? I'm actually trained and in "race shape" after the 8-hour Howl at the Moon ultra. I've stepped back for about 10 days and done easy running to recover...now I'm about to dive into more serious training. Seems like I've completed the "Train" part of that statement. Next comes "Register." Then "Race." Hmmmm....what races look good for this fall?

September 18 brings an opportunity to run a brand new trail ultramarathon (50K) in the vicinity. The Evergreen Lake 50K will be in Comlara Park just north of Bloomington-Normal, IL. This first year should be rather low-key and fun. Doubtful there will be tons of runners. The course does two loops around a lake--scenic and fairly flat. Could be fast! This should be on my racing schedule. Better sign up soon.

October 8 may see me making the annual pilgrimage to East Peoria, IL and the Farmdale Trail Run (33 and 50 mile events). This is the race's 6th year. If I'm in shape now, why not register and do this race too? I've never missed the event...why stop now? This should be on my racing schedule. Better sign up soon.

Can't I find some non-ultra races too? Yes, indeed! How about these local gems:

October 22: Illini Mentor Program 5K
October 30: Allerton Park 5.5 Mile Trail Run
November 6: Rattlesnake Master 10K
November 19: Run for the Library 5K
December 10: Da Deer Run 8K Trail Run

What about next year? The Potawatomi 50-100-150 mile trail race has early sign up through next week. I did the 50 miler this year and sucked it up pretty good. Time for redemption? Why not sign up now and save a few registration bucks? I'm trained...so that means I can register now, right? Maybe I should step up to the 150 mile event? Already completed the 50 and 100 milers in Pekin...time for 150 miles? Well, I'm not trained for THAT distance yet, so I guess I'm not allowed to register for the 150 miler...yet. Darn.

The Birthplace of Ultra Running

2011-08-23T05:28:00.001-05:00

Western States 100. Birthplace of ultra running. Check out this Team Salomon Running video...

"When you come out of it, you're not the same person...and that's good."

For more cool running videos, check out the Salomon Trail Running TV web site that features ultra runner Kilian Jornet (he won WS100 this year and was in the previous video--Kilian was the young dude, Gordy was the old guy who started the whole WS100 thing).

Invisible Shoes

2011-08-21T09:32:00.000-05:00

I tried out my new "Invisible Shoes" running sandals yesterday. They were "interesting." I need a few more runs in them, with a few adjustments in the strapping system, to fully review them. I think they may work out well as a barefoot alternative. Right now, they flop around a bit too much. After I tighten the fit, I'll report back again. Mine have the newer sole material ("Feel True" outsole, not the Vibram they utilized in the past) and you get excellent contact with the ground with just a bit of protection. The sandal kits cost around $25-30. I bought the 6mm sole (slightly thicker for trail running). They offer a 4mm outsole too.

Accuracy of My Howl Predictions

2011-08-17T19:37:00.004-05:00

About a week before the Howl at the Moon 8-Hour race I made predictions about the top 30 finishers--including myself at #30. Well, the race is over. How'd my predictions go? Did 29 people beat me? Were they the 29 I predicted? The world wants to know!

First, I finished in 19th place. That's 11 spots better than my prediction. Good for me, not good for my prognosticating. Here is a list of my original predictions with the actual placing in parentheses (and the +/- indicating how far above or below my prediction they fell). If someone didn't start the race, their name is crossed off.

1. Brandon Janosky (28th, -27)
2. Tim Collins (5th, -3) <= darn good pick
3. Tommy Doias (4th, -1) <= excellent pick!
4. Scott Colford (1st, +3) <= darn good pick
5. ~~Mike Crowder~~ (dns)
6. ~~Mike Wendell~~ (dns)
7. Chris Friedman (27th, -20)
8. Steve Jones (9th, -1) <= excellent pick!
9. Mark Bowman (32nd, -23)
10. Matthew Condron (3rd, +7)
11. ~~Janet Stroud~~ (dns)
12. Carl Benton (26th, -14)
13. ~~Dorn Peddy~~ (dns)
14. Jennifer Eichelberger (8th, +6)
15. Paul Wilkerson (37th, -22)
16. Brandon Smith (12th, +4) <= darn good pick
17. ~~Kathleen Yarger~~ (dns)
18. Chad Braun (11th, +7)
19. Daphne Donald (10th, +9)
20. Don Frichtl (13th, +7)
21. Nancy McCarty (21st, 0) <= PERFECT!
22. Ryan Krows (16th, +6)
23. Andrea Stack (31st, -8)
24. Brian Kuhn (65th, -41) <= terrible pick
25. Mike Gossman (24th, +1) <= excellent pick!
26. Curtis Wilson (54th, -28)
27. ~~Travis Sheets~~ (dns)
28. Gary Davidson (33rd, -5) <= good pick
29. Jeff Fago (92nd, -63) <= terrible pick
30. CHRIS the Blogger! (19th, +11)

Biggest miss on the + side was Chris the Blogger moving from predicted 30th to actual 19th place (+11). Biggest miss on the - side was Jeff Fago moving from predicted 29th to actual 92nd place (-63).

Some good predictions there, and a few big misses too. One perfect pick (Nancy McCarty). Thanks Nancy...your check is in the mail.

I am Slightly Above Average

2011-08-14T08:41:00.011-05:00

I am above average...at least compared to the old Chris of the last 10 years (or is that the younger Chris?). I just completed my 11th Howl at the Moon 8-Hour race. My average for the past 10 years has been 42.6 miles. Yesterday I ran 43.77 miles. Slightly above average! Sweet. It was good enough for 19th place overall (out of almost 300 runners) and 2nd in my age group (40-49 year old males). That's above average too.

UPDATE: Full results posted here.

I think the Maffetone/Van Aaken heart rate training worked well. I was rested, but well-trained. Even with the intense sun and fairly warm temps (high of 85, dew point 67), I was able to run steadily with a low heart rate. My heart rate average was 138, with a high of 154. Didn't eat much either--must have been in a good fat-burning zone.

Here are my updated statistics after the 2011 event:

Total Races: 11
Low: 33.9 miles (2010)
High: 47.06 miles (2006, 2008)
Total Miles: 469.85
Average Miles: 42.7
Best Placing: 12th (2005)
Worst Placing: 99th (2010)

Every year it becomes harder to sustain a strong effort. Age takes it's toll...but not this year! I'll be back next year to try for that mystical 50 miles in 8 hours. Next year if I can manage 50K (31 miles), I'll also break 500 total "Howl miles."

NOTE: Photos courtesy of fellow buffalo runner Brian Kuhn. Thanks Brian! Interesting how tired one looks after going for 8 hours (photo at right is at the 7:57 mark). I think the photo at the top has me looking fresher--must have been after only 4 hours of running.

What's a Good Pace for an Ultramarathon?

2011-08-13T05:10:00.008-05:00

"The only good race pace is suicide pace,
and today looks like a good day to die."
-Steve Prefontaine

We'll see what kind of pace I pull off today at the Howl at the Moon 8-Hour ultramarathon. It's going to be warm and humid, with a chance for rain. Guess that beats 95 degrees and sunny! I'm sure Pre would have enjoyed the courage and passion of us ultrarunners. Whether it was in his prime, or today when he would have been 60 years old, Pre would have kicked my ass in any 8 hour running event. But I'd try to make him earn it!

Why is Howl at the Moon So Special?

2011-08-12T07:55:00.001-05:00

Only one day until the big race. What race? Seriously?

The HOWL AT THE MOON 8-HOUR ULTRAMARATHON!

There are tons of reasons I love the Howl at the Moon 8-Hour ultra. Here are a few:

Close to where I live
Organized by my local running club
Largest timed ultra in the USA
Tons of friends run it
Lots of friends volunteer
Long history of the race
Inexpensive entrance fee
Free beer (before and after)
Free camping (before and after)
Great aid stations (and access to own car on course)
Inducted me into their Hall of Fame!

And if you know the right volunteers, and impress them just enough, you may even get an extra bonus award after a few years...

That is one sweet belt buckle! Now you know a few reasons why I love this race. I've run this classic event 10 times. Tomorrow will be my 11th Howl at the Moon race. Next year (2012) I should easily break 500 total miles at Howl. Here are my current statistics:

Total Races: 10
Low: 33.9 miles (2010)
High: 47.06 miles (2006, 2008)
Total Miles: 426.08
Average Miles: 42.6
Best Placing: 12th (2005)
Worst Placing: 99th (2010)

How will 2011 turn out? Will it be a new high? New low? Average? I don't know...but I already have that sweet buckle and I'm in the race Hall of Fame...what more can I ask for? It's an annual reunion of running friends from around the country. No matter the miles, it'll be good. It's not just running...it's running with friends. Ultra friends. Best of luck to all the runners and walkers.

Weather forecast for Danville, IL on Saturday, August 13:

Low: Mid 60s

High: Low 80s

Mostly Cloudy, 70% chance of rain (possible thunderstorm)

Motivation to Race? SMx4

2011-08-11T08:59:00.003-05:00

I've had some motivation problems in training and racing in the past. I give up when the going gets tough...or somehow rationalize that it would be better to slow down or stop. With Howl at the Moon 8-Hour ultra coming in just 2 days, I'd like to think this year will be different. Last year, Howl was my worst race ever. Yes, ever. But I had good excuses. My mother had passed away just the week before. And the week before my mother's death I was in Canada "doing" the Canadian Death Race...which ended in an undeserved DNF (pulled from the course at an incorrect and too-early cut-off time). I was tired physically and emotionally. That was last year, this is this year. I am physically in better shape. I'm well rested, but also well trained. I'm also fairly well heat acclimated (hard to do that in the Canadian Rockies--easier in central Illinois).

Of course, not all is well this year. Just last week, one of my dear pets (Scunthorpe the degu) passed away after surgery. That's him in the picture above. Cute, eh? He was the best degu ever...and one of the best pets anyone could dream of having. So this year I will run thinking about my mother, my degu, my sister (who passed away several years ago), and my wife--who is alive and kicking, but would rather not have me running crazy ultras in the heat. All of these individuals have the same first and last initials: SM. Not sure if that's a creepy coincidence, or just reality that "S" is a pretty common starting initial for names. Whatever the reason, I will be running for Sandy (my sister), Stella (my mom), Scunthorpe (my degu), and Sharon (my wife). It's a family affair and I must run to honor the clan! OK, that's a bit overdone. I simply need to do my best, see where that takes me, and enjoy the ride. Howl at the Moon is going to be great. Wish me well.

Oh yeah, while "SM" (x4) serves as my primary motivator, it just so happens that "S&M" is my buffalo nickname. Interesting. S&M runs for SM, SM, SM, and SM. Coincidence? Maybe. Anyway, I'll try to enjoy the day, remember my lost loved ones, and appreciate my dear wife. That should keep me going for about 40 miles...then it's all S&M to the finish line!

Wogger? Woggle This, Bitches!

2011-08-09T18:25:00.004-05:00

So they used to call me a wogger ("they" = "me"). Guess that's a fancy term for someone who is a walker and jogger combo. Cute. Others have called me a slogger ("others" = "me"). Again, funny. Slow jog turns into slog. I get it. Clever wordsmiths out there. Well, hear this people...

"WOGGLE THIS, BITCHES! I'm back!"

Yeah, that's right. I'm back to running. Still keeping the same low heart rate training zones, but now I'm actually running at reasonable paces. Watch out...I am faster! Is it the weather? Maybe. Is it my tapering? Likely. Is it my time away from work? Definitely. Sleeping more? Yep. Eating more? Yeah. Less beer drinking? Affirmative.

Today's 5-mile run was at 8:41 pace. Yesterday's 5-mile run was at 9:21 pace. 9-miler before that was at 9:19 pace. 10-miler before that was at 10:00 pace. Still kept the max HR at 150 or below and average HR at 140 or below. Those restrictions used to have me plodding along at 11:00+ minute/mile pace. Nice trend here. Again, it's my taper phase and I'm about to PEAK! Just call me the Lasse Viren of the Midwest. Not only can I taper, but I can peak. I have 4 days left until race day and my peak is planned for noon on Saturday, August 13th. It's going to be epic.

My Howl at the Moon race predictions were made a few days ago in my August 5 blog post. I stand by them (although one person in my top 30 has notified me they are not running). If you think I'm backing down from those predictions, or afraid of some competition, you're wrong. Here's my friend Tom Petty (and the Heartbreakers) explaining how I feel...

Or maybe you prefer the live performance over the studio...

"Well I wont back down, no I wont back down
You can stand me up at the gates of hell
But I wont back down

Gonna stand my ground, wont be turned around
And I'll keep this world from draggin me down
Gonna stand my ground and I wont back down

Hey baby, there aint no easy way out
Hey I will stand my ground
And I wont back down.

Well I know whats right, I got just one life
In a world that keeps on pushin me around
But I'll stand my ground and I wont back down

Hey baby there aint no easy way out
Hey I will stand my ground
And I wont back down
No, I wont back down"

Get it? I'm not backing down. How about you? Let's all have a great Howl at the Moon 8-Hour race!

Fellrnr Running Resource Page

2011-08-08T09:29:00.001-05:00

'Fell running' - the English term for trail running, coming from old Norse Fjell, meaning hill.
I suppose a fell runner is one who runs fells. Meet the fell runner (or fellrnr)...

One of the better (but not well-known) running web resources around is Jonathan Savage's Fellrnr site:

http://fellrnr.com/wiki/Main_Page

Lost of great information from training, racing, and nutrition to race reports, book & software reviews. Much of it is based on his own running and racing experience, but it is also backed up by research when available. Good stuff! The site is good for runners of all abilities and levels, but ultrarunners may find it even more useful since Mr Fellrnr is an accomplished long-distance runner. Check it out. Don't worry, it's not all about fell running...in fact, it doesn't have much about fell running at all...just tons of good "regular" running advice and resources.

Howl at the Moon Race Predictions

2011-08-05T12:57:00.005-05:00

The Howl at the Moon 8-Hour race is 8 days away (August 13). Time to see how I compare to the other 309 entrants (that does not count walker division). It's not easy making predictions. Some of this year's entrants may not even show up and race, others may show up, but drop out, and then there are people running the race for the first time and there isn't data available from past races (to predict their finish placing). I figure I'll do my best at predicting the future. Things have a way of evening out: if 5 people I predict to beat me don't, there are likely 5 others that will end up beating me. My relative ranking is thus preserved...if I get any of this correct!

In all honesty, I am prepared better than last year, but not as well trained as I had hoped. Still, I should do OK. Maybe even well. Not great, but above average for me. In fact, I think I'll place in the top 10%--that would place me among the top 31 finishers. Let's be generous and say I will finish in 30th place! Here are the 29 people that will beat me (in rank order):

1. Brandon Janosky
2. Tim Collins
3. Tommy Doias
4. Scott Colford
5. Mike Crowder
6. Mike Wendell
7. Chris Friedman
8. Steve Jones
9. Mark Bowman
10. Matthew Condron
11. ~~Janet Stroud~~
12. Carl Benton
13. Dorn Peddy
14. Jennifer Eichelberger
15. Paul Wilkerson
16. Brandon Smith
17. Kathleen Yarger
18. Chad Braun
19. Daphne Donald
20. Don Frichtl
21. Nancy McCarty
22. Ryan Krows
23. Andrea Stack
24. Brian Kuhn
25. Mike Gossman
26. Curtis Wilson
27. Travis Sheets
28. Gary Davidson
29. Jeff Fago
30. CHRIS the Blogger!

I'm not sure about that group of buffalo from 20-24. Odd to have them all together--that order could easily get jumbled. Cuz Don is old, but has too much experience to count out. Nancy is always solid. Ryan has run well all year. Andrea just had a nice marathon last weekend. And the Dawg is coming up from Austin to make an appearance. I wish them all well. I'll be chasing them for 8 hours.

Running division places #31 - #309 = you lose! All walkers = you lose.

I'm not including total miles since that is very dependent on race-day weather. The winner could have over 60 miles...or barely break 50.

Let the wagering begin! Trash talk optional.

No matter what happens, there are a few Buffalo friends that deserve mention...I will whip the Fat Kid. I will conquer Democratic Tom. I will trounce Glowstick. I will batter IP. I will stick it to Legendary. I will defeat the Science Guy. I will wrangle Cougar Bait. I will dirty-up Mr Clean.

For me, I'm most curious about a few "novice" Howl runners:

Matthew Condron
Brandon Smith
Ryan Krows
Jeff Fago

All of them have the potential to rock this race...and I have them all beating me. Condron could place in the top 5 (I have him 10th). Smith could easily be top 10...but everything would have to come together (I have him 16th). Krows ran last year, but intentionally stopped early. He could surprise me and break the top 20 (I have him 22nd), but he could fade and fall behind even me! Fago is newer to ultras, but he's been getting in better training than me. We'll duke it out and see if we can each stay top 30 like I've predicted.

My sentimental favorite is Tim Collins. He's experienced and he's got this race in his blood. Tim trains like a madman in the Michigan summer heat. He could pull out an overall victory. Go Buffalo!

My nightmare is being beaten by Christine Crawford in the walker division! It's possible. She's an awesome runner...and can probably log a LOT of miles walking.

NOTE: For those that don't remember my rant on July 6th, check out that related Howl at the Moon blog post too. It's a classic.

SportTracks Running Software

2011-08-03T12:17:00.000-05:00

Just wanted to share my new running software with you. It's called SportTracks. I found it via Runblogger's site--Pete uses it regularly with his Garmin watch and wrote a nice review of the software. I've been going back and forth between Garmin's own "Training Center" (which resides on your PC), Garmin Connect (which is their web-based program), and Dailymile. They all have their pros and cons, but SportTracks easily beats them all for downloading data, syncing with other data, and supporting a variety of analysis and reporting tools--including third party plugins. The only place SportTracks falls behind in is the social aspect...and there is a "dailymile plugin" that grabs your data and exports to DM with just a couple of clicks. Could this be my perfect solution to logging my runs? Well, I liked the free version of the program so much, I upgraded to the full version ($35) within 12 hours! I also grabbed a few plugins (many plugins are free, others are limited use without a fee, and some require a small one-time fee--usually around $5). The weather application is awesome! A few features that I REALLY enjoy...

Let's start with one of three automatically supplied run-mapping options (this is "satellite" option):


My 5-mile trail route

Quick analysis of my heart rate over the course of the run, divided by my custom-made Maffetone zones...


Heart Rate Maffetone Zones

And I can look at my pace over the full run and divide that by walk-jog-run zones:


Pace "Zones" (Walk-Jog-Run)

All of the settings can be automated by entering your age, gender, resting HR, and maximum heart rate. Then you can create your own zones (based on pace or heart rate) and there are tons of extra ways to slice your data. In addition to the fine graphs, there are tables summarizing all of this data too--how many miles, time, and proportion of the run are in each zone? How often were you gaining elevation? Losing elevation? Running on the "flats"? And you can click and transfer the zones to the map and usually see where you are running faster/slower, where you are going up/down, where your pace is fast/slow, heart rate high/low, etc. Pretty cool, eh?

This may be just another techno gadget for running...but it's got me motivated for a while. Maybe in a few weeks or months I'll toss it aside...maybe not. Coach Jeff should get a Garmin watch and this software...I wouldn't see him for days as he looks at all of his running ("jogging") data!

PS: Another neat thing about the Garmin watch is that it stores 1000 data tracks. So I can download all of my old data to this new software in one minute. No entering old information manually. And if I want to go back to Garmin's own software, I can download all the newer missing data with no problem--unless I go for more than 1000 runs before I change my mind. Gotta love technology!

Heat Training Advice

2011-08-02T12:01:00.004-05:00

Here is my personal heat training advice: continue to run easy for about 45-60 minutes per day in the heat. You'll feel like shit, but it will get slightly easier each day. It takes about 10-12 days to become heat acclimated. After this time period, you won't have super-human strength, but you will be in much better condition than just one to two weeks ago. At this point you can take it up a notch, with caution. The acclimatization will make a positive difference in your running and racing. Drink plenty of fluids, take electrolyte pills, and keep your pace and heart rate under control. After the two weeks of acclimatization, your body will adapt and you'll have the following positive changes:

Lower heart rate
Less perceived exertion
Sweat sooner (and more profusely)
Less salty sweat (body preserves sodium)
Lower core body temperature
Greater blood plasma volume

Here are two excellent runner-written resources on heat training and one research article:

FellRnr ("Heat Acclimation Training"):
http://fellrnr.com/wiki/Heat_Acclimation_Training

iRunFar:
http://www.irunfar.com/2009/02/heat-acclimation.html

Dr. Lawrence Armstrong article ("Heat Acclimatization")
http://www.sportsci.org/encyc/heataccl/heataccl.html

NOTE: You will quickly lose the adaptation to heat if you stop running (or run in cool conditions). Be careful about the time period utilized for acclimating and how you taper. It's a fine line...you still want to be acclimated to the heat, but you also want to be well-rested for your race. We have 11 days until Howl at the Moon 8-hour race...plenty of time to acclimate...and plenty of time to lose your acclimatization. Hang in there for 10 more days!

Zero Zero Zero

2011-08-01T08:49:00.005-05:00

How bad has my running gotten? Well, my running log has recorded ZERO-ZERO-ZERO for the last three days. Why run when it ain't fun? Heat, humidity, fatigue. I don't like being tired all the time. Maybe these three rest days will help me recover physically and emotionally. I'll get in a short run today and hopefully be back on track with daily runs for the next 2 weeks...then THE BIG TEST...Howl at the Moon 8-Hour run on August 13. Then what? If the weather finally cools off, I'll try one or two 50K races in the fall. Might be nice to run a couple of shorter races too. A fast 5K? Quick 10K? Sounds fun.

UPDATE: Ran twice on Monday and I felt great. I guess the time away from running (and the heat) did me good. I'm back at it! Feeling good while you run is the best!

It's Official, I'm a Wogger

2011-07-28T20:56:00.004-05:00

~~I'm a jogger.~~
~~I'm a slogger (slow jogger).~~
Actually, I think it's official, I'm a wogger.
Wogger = walk-jogger.

Sad, but true. I used to be a runner. I ran with a spring in my step, jumped over logs, bounded over streams, danced up hills, and ran swiftly down ravines. It was fun. Heck, even when doing ultramarathons, I still felt like a runner. I may have been slow, but who isn't when they are "running" 50K or 50 miles on trails? At least I was tough and persevered. And if I was doing a short run, I had a touch of speed. Not super fast, but you'd have to put in some effort to overtake me. That was then...this is now.

Lately I'm not even fast enough to be considered a jogger. At least joggers lope along at a steady pace without walking every freaking hill. At times I might be a slow jogger...but it's not long until I enter that walk phase and have transformed from jogger to slogger to wogger. Let me introduce myself...I'm Chris the Wogger. I walk, then jog, then walk, then jog. Eventually the jog becomes a "slog"...but the walking breaks still occur. Sad. I'm not a runner anymore.

Sure, there are tons of excuses. The weather has been dreadful. Hot. Humid. Sunny. Everyone slows down...but not everyone becomes a wogger! I was the last "finisher" among my buffalo friends this evening. A single 5-mile trail loop and I can't keep up with the elderly, the injured, the kids. Even the buffalo that ran an early loop still wooped me. Of course, they are all runners and I'm a wogger. Pretty soon I'll be walking with poles to assist me. Sad.

But not for long. I will be a runner again. And the metamorphosis won't take long. It begins on August 14...one day after the Howl at the Moon 8-Hour race. I'll continue to slog along for 2 more weeks. Easy, slow, long, heat-riddled ~~runs~~ jogs. It's too late to change my training and race strategy. But after August 13, things will change. No more listening to "Coach Jeff." No more Maffetone heart rate training based on anecdotes. I still believe in effort-based training, but it's time to go with real coaches and science...I'm going with Arthur Lydiard and Roy Benson. There is a time and place for easy runs--but even recovery-style runs are at heart rates above 180-age (Maffetone rule). How about 65-70% of heart rate reserve? Still easy, still aerobic, and still in the fat-burning zone, but with enough stimulus to actually assist in recovery and build a bit of aerobic capacity. Of course, there will also be regular running in higher HR zones to improve running economy, lactate threshold, and VO2 max. Doesn't that sound wonderful? Soon I will again be a runner!

NOTE: There is nothing wrong with being a walker. Or jogger. Or hiker. I simply prefer being a runner.

You Are Responsible

2011-07-25T05:01:00.009-05:00

If you want to run faster...it's your responsibility to make the choices to get there (I recommend more fast paced runs). If you want to run longer...it's your responsibility to get there too (I suggest more long runs). If you want to lose weight, then do it--it's your responsibility (I might advise you to eat less and run more...at a slow fat-burning pace). The bottom line is that you are responsible for your actions and you shouldn't make excuses or blame others. True for running, true for life. Don't blame the weather. Don't blame your busy life. Don't blame the neighbors, friends, spouse, kids, dog, or boss. Take responsibility and be honest with yourself. Note to self: don't use the hot and humid weather as an excuse to skip a workout--get out and run! Whatever happens, you are responsible. You can take credit for your successes...and also your failures. No pointing fingers at others.

Here's a great post from one of my favorite bloggers (No Meat Athlete) on this very topic. Re-read it last night and it still rings true. It's titled:

"The Belief That Will Take Your Training to the Next Level"

Don't you want to take your training to the next level? It's a short post...go ahead and read it.

Every Day Gets a Little Better

2011-07-22T16:42:00.002-05:00

This summer heat makes running pretty miserable. Knowing I may have to run 8 hours in this heat next month (at the Howl at the Moon race) scares me...but also motivates me to keep training. Train in the heat today and you feel tired tomorrow...but you get out again to run in the heat...and it gets a little better. Not much, but a little better. Training day after day leads to day after day improvements...almost imperceptible at times, but it's there. Baby steps add up. At least that's my story and I'm sticking to it!

Ran today on the treadmill at the gym. Wow! Indoors, air conditioning, dry air, no sun...sweet! I ran almost 3 minutes PER MILE faster with about the same heart rate as outside in the heat. Felt great to run more quickly and recover immediately. Guess I should take a break from the heat once a week to remind myself how fast I can be...or at least break the spell this darn heat wave has cast on me. It's easy to get discouraged. Today I feel good. Tomorrow I'm due for another long run in the heat. In the middle of that run, I need to remember how I feel today.

Simulate Howl at the Moon?

2011-07-20T20:29:00.003-05:00

This evening's run was ridiculous. It felt like I was running in the 6th hour of the 8-Hour Howl at the Moon race. Hot, humid, sunny...stomach problems, tired, slow, sweaty, dehydrated. But not hungry. I ate a full dinner less than an hour before running in the 106 heat index weather. My stomach was bloated from beginning to end. I ate, drank a bunch of water, tossed back an electrolyte pill and ran the 5-mile trail. I was miserable from start to finish. And it felt good too. It really did feel like I was at the end of an ultramarathon. My mind was still fresh (that was new) but my body felt like crap. And I barely made it home in time to visit the "restroom." It wasn't pretty. But within an hour of finishing the run, I had washed up, changed clothes, and felt pretty good. Still thirsty, but not nauseous. This nasty run had an upside...I'm more prepared for Howl than I would have been with a "regular" run. Doubt I'll intentionally try to repeat this "training tactic"--but it was a good reminder of what I'm trying to prepare for on August 13.

Remember, you can follow my incredible training at Dailymile:

http://www.dailymile.com/people/Chris71/

And if you use Dailymile, feel free to friend me and we can share training stories and comments.

Training is Working?

2011-07-18T19:42:00.007-05:00

I think my training is working. Or not. I had a fantastic 18 mile trail run on Saturday and a short 5 miler Sunday. Things felt pretty good on both runs. Then I ran this morning (Monday) and felt like shit. What's up? Is my training working...or not? Lots of up and downs. Seems like this has been true for the last 2-3 weeks. Cycles of up and down. Terrible run followed by good run. Is it weather related? Recovery related? Work related? Psychological? Hell, I don't know. I'd be lying if I said I didn't care. I do. Thought things were coming together. Maybe they are...just not this morning. My lungs are sill bothering me, but getting a bit better--maybe the allergy meds are finally working.

I'm going to continue my VanAaken/Lydiard/Malmo/Maffetone/Mittleman training plan based on effort and heart rates. Keeping it easy (<150 HR) for all runs. If that means walking, then I walk. The heat is forcing me to slow down. Frustrating at times, but for now, I still have faith that training is working. I do seem stronger. I recover from long runs, and hot runs, quicker than I did 4-5 weeks ago. I need to continue focusing on lots of easy miles and long runs. It's all about getting ready for Howl at the Moon 8-Hour race. Slightly less than 4 weeks to go. Too late to change strategies now. Keep the faith! (Yes, that's a link to a previous post--check it out). You gotta believe in SOMETHING. Not sure where faith and reason collide, but I'm sticking to my training plan until August 13th. Once the race begins, I'll rely on reason and logic as far as I can...but eventually every ultra runner switches over to faith and belief...in self, others, higher being...whatever gets you though the last miles!

I'll let you know if I bounce back tomorrow. It's only getting hotter and more humid...this whole week! Still, I can persevere and come back strong.

Running is Simple

2011-07-14T08:29:00.000-05:00

If you run, you'll become a "better" runner. Running is beautiful in its simplicity. If you run far, you'll gain endurance. If you run fast, you'll gain speed. Run a lot of miles, you'll get stronger and build a serious aerobic base. There are no short-cuts. That's the beauty of the sport! You get out of it what you put into it. If you skip runs, then you'll lose. If you are consistent, then you win. Of course, if you have a specific goal in mind, then you'll need to tailor your training toward that goal. I want to run well at my next race on August 13. It's an 8-hour run held on a 3+ mile loop course. It'll likely be sunny, hot, and humid. The course isn't hilly, just a basic mix of trail and road with slight elevation changes. Two aid stations on the loop--about 1.5 miles apart. So my training priorities are the following (in order of importance):

1. Long runs (15+ mile runs at easy pace to develop endurance)
2. High total weekly mileage (build an aerobic base)
3. Run in the heat (acclimate to hot weather)
4. Short barefoot runs (build foot strength...and be cool!)

Pretty simple. No speed work needed. The long runs can be done at an easy pace with run and walk intervals. I need to test out eating and drinking schedules during the runs. How much water and Gatorade should I consume? How many electrolyte pills per hour? What kinds of food work for me? I've been testing anti-chaff lubricants too. And I'll start to take ginger chews and Tums to calm my stomach during the longer, hotter runs.

See, running is simple. One foot in front of the other. Repeat. If you are training for a race, try to emulate what that race will require of you. Trails? Hills? Speed? Distance? Heat? Cold? If you prepare yourself in training, the race will be a piece of cake. Hope I'm saying that the evening of August 13.

Worst Run of the Year

2011-07-11T12:02:00.011-05:00

This morning's run was my worst in a looooooong time. Maybe the worst this whole year. Maybe the worst ever. I ran a fairly normal route--roads and bike path at Lake of the Woods. Kept the pace easy, but I felt sluggish and tired from start to finish. I wanted to cut the run short, but I ended up doing the full 10k route. Barely finished without walking. It just sucked! I'm pretty sure it's a combination of being tired from this weekend's longish runs of 15+ and 11+ miles and the unearthly warmth and humidity we had this morning. At 5:45am it was 76 degrees and close to 100% humidity. Later today we'll easily break 100 heat index. Usually these early morning runs let me beat the heat...not today! I'm still struggling with allergies...or something with my lungs...so I'm not getting the best sleep either. Plus, I tend to cough a lot at the end of my runs. Maybe I'm finally getting fatigued with the increase in weekly miles? Whatever it is, it sucks, and I want it to change.

My plan for the next few days when it'll continue to be hot and humid:

1. Concentrate on getting plenty of fluids and electrolytes
2. Run easy and take walking breaks
3. Run shorter distances (nothing over 8 miles)
4. Skip some scheduled double-days this week
5. Sleep more (and dose up on ~~Benadryl~~ Sudafed and Zyrtec)
6. If REALLY needed, take a day off from running

Hope you are running in cooler and dryer temperatures. If not, take it easy out there. Remember, all of these crappy weather running days will make us stronger. At least that's what some philosopher guy said...

"That which does not kill us makes us stronger."
Friedrich Nietzsche

Warning to My Running Friends (and Enemies)

2011-07-06T12:59:00.011-05:00

Pretty catchy title for a blog post, eh? I'm not sure if I have any running enemies, and if I did, I'm not sure I would warn them about anything...isn't it counter-productive to warn your enemies? What about those running friends? Sure, I suppose I have quite a few running friends and acquaintances...and those that read this blog and don't even know me...this post is sort of targeted at all of you! Beware the ramblings of an idiotic and psychotic runner....

I had a turning point on July 1...actually closer to July 4. This past long holiday weekend (Friday-Monday) saw me running quite a bit in the heat, sun, and humidity of central Illinois, USA. On Monday, July 4th, as our country celebrated its independence from England, I celebrated my independence from laziness and lack of discipline. Not laziness about doing household chores (that still remains), not work-related laziness (that's always been pretty good), I'm talking about running laziness and lack of discipline. On Monday I decided to actually care about a race. I have dedicated the next 6 weeks to REAL training for the Howl at the Moon 8-Hour run on August 13. Now I have 5.5 weeks to go! It's the largest timed ultra in the country and I'm pumped.

What does this mean for me and you? Well, Howl at the Moon is a long race conducted in the typical heat and humidity (with little shade) of a mid-August day in Danville, IL. For me it means serious dedication to running every single day--with double-days when possible. It also means running in the heat. And getting in true "long runs"--like anyone training for an ultramarathon should do. It means inserting walking breaks and keeping my heart rate low so I can finish a scheduled run and be ready to run again that same day...and again tomorrow. It means realizing I am targeting endurance and stamina, not speed. I need high weekly mileage. I need long runs every weekend. Essentially this is still "Summer of Malmo" type training, but without the speedwork. Who needs track workouts and tempo runs if I'm trying to average 10:00 pace for 8 hours?

What does this mean for you, my dear blog reader? Not much unless you are registered for the Howl at the Moon race, then, watch out. I will beat you! I will crush you! I will dominate you! You better bring your diapers, cause you'll be shitting in your pants! I'll be a giant among infants.

If you try and match my training, you'll get injured, and I will beat you. If you don't match my training, you'll be unfit, and I'll beat you. If you try to emulate my heat training, you'll be too fatigued to run for several days, and I'll beat you. If you only run in the cool mornings, the hot race will crush you...and I'll beat you.

Understand? Get the idea? Let me explain...

If your nickname is TC, then you better kick your training into high gear on the Michigan streets, tracks, and trails. I'm gunning for you! Bring your A-game or you're going down!

If your buffalo running name is Democratic Tom, you better bring your bicycle to the race...no way you'll keep up with me stride for stride. Even biking, I'll take you down!

If your name is Glowstick, I'll pass you 4, 5, or 6 times and stomp on your bare toes. It ain't gonna be pretty. Keep your heart rate low, and lift those bare feet fast and furious...still to no avail.

What about that ultrarunning legend known simply as "Legendary"? Didn't you win a free entry into Howl at the last KRR party? Might as well show up since it's free, but you'll need extra Crown Royale to soothe your pains of agony and loss.

Mr Clean better bring extra handiwipes...those tears will be flowing! You're a pretty good photographer...bring a high-speed camera and catch the image of me swooping by you each loop.

Even the real local ultrarunner of fame, Tracy T (Cougar Bait) knew better than to challenge me---she tried to up her training and got injured. No Howl for her...lucky little runner.

I could run with Ellen's new baby strung to my back and still kick her ass...and I'll kick her husband's ass at the same time. Byroni? More like Cryroni!

Cindy Crawford, or whomever that past Wisconsin champion runner is, won't be able to match my determination and persistence. She'll melt like a block of cheddar cheese left on the side of the highway during the Badwater Ultramarathon.

Koooooon Dog? You even coming back from Austin, TX to run this thing? Probably entered in the walker category again? If you walk 30 miles, I'll run 60. Double down!

Science Guy? Are you still running? Haven't seen you in a while. Maybe it's secret Howl training? No worries. Even the craziest science experiment won't help you...bring a magic potion...you'll need it!

Cuz Don? Come on, you're getting old. Shouldn't you be sowing seeds, picking weeds, or some other such farmer nonsense?

Ryan? Wasn't Howl your first ultra last year? You didn't even have the courage to go the full 8 hours. I'll give you 10 hours this year and you'll still not beat me!

Andrea? You're a young newbie...even with your fancy pants "I get the summer off from teaching" so I can run 24 hours a day training you'll still go down hard. (Although I'd like some of your ice cream roll at the end of the race.)

Judy? Smart lady. You made sure a suspicious "hamstring injury" took you out of contention.

Rose and Riddle? Interesting that you didn't even sign up for the race. Guess you two are smarter than I thought. Bring your cameras to the aid station...I'm going to put on quite a show!

Nancy? Tricia? Kelly? You're all too busy with Second Wind Running Club stuff...too many distractions...you might as well just volunteer. Us real runners could use a few good cheerleaders!

Klop and Zimm from Farmdale? Really? Your fat asses won't last 6 hours in the race heat. Clydesdales? Is that the politically correct term for "large" runners that like to drink and eat a lot, but couldn't run a 100 meter dash if their life depended on it?

Any of you SLUGs that venture up from St Louis are wasting your time. Even Brandon, that young stud that won the whole event last year...come on...53 miles? Is that all you got? Save the gas money and stay home.

ScarFace? You're wiser than the rest. Even in retirement you know better than to even do this race. BUT IF YOU DID, I'd beat you too!

And if your self-appointed name is "The Fat Kid" you best bring that Challenge Cup trophy to the race...it'll be coming home with me! You'll be lucky to finish 12 miles...while I rack up 50+ in 8 hours of pure S&M style running. Smack down, brother!

Did I miss anyone? If so, I apologize. I'll take you down too. I'm an equal opportunity "crusher of dreams." Did I mention that I'm already in the Howl at the Moon "Hall of Fame"? Yes, you should be shaking in your running shoes...or in your bare feet.

Temporary moment of clarity...

I hope everyone has a great few weeks of training. Enjoy the summer and I'll see you at the best race in the world...Howl at the Moon ultramarathon! Best of luck to one and all. My goal is to set a PR...that means 47+ miles. Hopefully in the top 10% of finishers. If we get a good weather day, maybe I'll reach my true goal of 50 miles. I have no need to beat or crush or humiliate or dominate any other racers. If you have the courage to toe the starting line on August 13, then I'm on your side. If you are volunteering, then you deserve a hearty "thank you"--we couldn't chase our dreams without your contributions.

Back to the insanity...

I'm going to kick a lot of butts on August 13...you better bring the best you got, and even then, it's going to be ugly. I may not win, but I'll beat you!

...BRING IT ON!

PS: When the Kennekuk Road Runners post the race entrant list, I'll post some predictions. I'll tell you who the male and female champions will be, the 20 runners that will likely beat me, and the 280 runners I'll destroy (assuming about 300 entrants).

Mid-Year Running Goals Update

2011-07-01T12:22:00.011-05:00

As I typically do on this blog, I set running goals for 2011. We are now at mid-year and it's a good time to revisit those goals and see if I'm on track or not. My 2011 goals can be found on this December 31, 2010 post. Essentially I had four main goals:

Run every day of 2011 (keep running streak alive)
Hit 50 miles at Howl at the Moon 8-Hour race
Finish an ultra-marathon in FiveFinger shoes
Set at least one new running personal record (PR)

Goal #1 = Failed
My running streak ended on February 28, 2011 at 95 days straight. I got a calf injury when trying to run really fast on a treadmill and just couldn't shake it without taking a few days off from any running. Stupid thing to do in the winter when my main goal was to build a solid aerobic base--thus the running streak idea. Stupidity and lack of discipline killed the streak, but I learned a lot.

Goal #2 = Undetermined (Howl at the Moon race is August 13)

I have 6 weeks until race day. I am behind in my training, but feel strangely optimistic. I am seriolusly behind on actual long runs (15+ milers), but I've gotten in a good base of easy running with a touch of speed work. This long 4th of July weekend (Saturday-Monday) will tell me a lot about my conditioning. It'll be hot (90+ degrees), humid, and sunny. I plan on 4-5 runs over these three days--with at least 2 being 10 miles or longer. Hope springs eternal! I may still reach my goal at Howl at the Moon 8-Hour race.

Goal #3 = Not Yet

I haven't run farther than 15 miles in my Vibram FiveFinger shoes, but I think I could knock off a 18-20 miler right now. That's still a ways from a 50K race, but getting closer. And my barefoot running is going well too. I can easily do 5-mile trail runs barefoot...and that will creep up to 7.5 miles soon. Need to mix in more asphalt barefoot running to toughen the soles. If I can run 7-10 miles barefoot, then I can run 20 in VFFs. Maybe that fall 50K in VFFs is still possible.

Goal #4 = Achieved!

I ran a 50-mile personal record time at the Potawatomi Trail Race in April (12:49 finish time). Of course, it was my first 50 mile race...so any time would be a PR. I'll still take it. It was one of my slowest ultramarathons ever...but it counts. And next year I'll knock at least an hour off that time! (Looking forward to 2012.) I may have more PRs at different race distances before this year is done.

The second half of 2011 has the potential to be quite good. I have 6 weeks of training left before Howl at the Moon 8-Hour race on August 13. Soon after Howl the temperatures will start to cool down and my training and racing should get faster. I'll try to stick with my "Summer of Malmo" training plan until August 13. That means as many running days as possible, most at a very easy pace, with a touch of speed thrown in each week. My Garmin Forerunner 305 watch is motivating me to get more runs in and it should keep me motivated by providing solid evidence of improvement (pace and heart rate) on similar training courses.

Sick or Allergies?

2011-06-27T12:08:00.002-05:00

I've been feeling crappy the last 4-5 days. I even took 2 full days off from running...but it didn't help. I still feel tired, lethargic, and "not quite right" in the head and lungs. Friends might say I'm never quite right in the head...but I'm talking about being sort of stuffed up and congested. Not a full-blown cold...just "not quite right." I took an Alavert this morning and will continue to do so the rest of this week. If it's allergies that are bugging me, I should feel better after a day or two. If it's something more, then I'll probably have full symptoms in a day or two. Or maybe my body will fight it off and I'll be fine by mid-week. I skipped the 5-hour trail run with the Kennekuk Road Runners this past weekend...and that was a good choice. That tough Clear Pond trail would have killed me! I'm planning on consistent, easy runs this whole week. Nothing too long, nothing too fast. I did 3 miles on the treadmill this morning...and I felt rather lousy. Hope the allergy medication helps. I'd like to get in a few long runs in the next 4-6 weeks. Howl at the Moon 8-Hour race is less than 7 weeks away. Easy 5 mile runs aren't going to get me ready to run for 8 hours in the summer heat and humidity!

Numbers Don't Lie

2011-06-23T05:36:00.000-05:00

Numbers don't lie.
People lie.
People also use numbers to deceive.

I'm tracking lots of running numbers now that I have my new Garmin GPS watch with heart rate monitor. It's neat having time, distance, elevation, heart rate, and pace/speed all automatically tracked, stored and easily loaded to the computer. Did you know my heart rate goes up when elevation goes up? And my pace goes down at the same time! Pretty insightful, eh? I need more data before I get any useful information that might guide my training. The best part of the new watch is that it does all of this stuff automatically...and downloads to my computer right when I connect the USB cable...then uploads to several web sites with one click of a button. It's quite a change going from logging nothing to logging everything...but it takes almost no extra time thanks to the watch interface with the computer.

While I track all of these numbers, hopefully I won't lie...to myself, fellow runners, or my blog readers. It was interesting to see my numbers from yesterday's run. I felt kinda crappy. After loading my run data, it turns out my heart rate was higher than normal and my pace was slower than usual. That's a bad combination...especially when the weather was OK (cool morning). Something was definitely going on to cause these poor numbers. I was probably tired from a trip to Chicago on Tuesday--lots of driving, poor eating, and I didn't drink enough fluids. I skipped running on Tuesday, yet still felt tired and dehydrated on Wednesday...and it showed in how I felt and what numbers were on my watch. I suppose that's some validation for heart rate training. With more consistent data, I should start to see useable trends. How many hard days per week can I tolerate? How hard can those days be? Do I tolerate tempo runs better than interval workouts? How many easy miles can I run before becoming truly fatigued? What happens when I take a day completely off? These are all good training questions...but I need data to answer them honestly. Numbers don't lie.

Dailymile Web Running Site

2011-06-20T12:04:00.001-05:00

I've been on dailymile for less than a week, but I like it quite a bit! It's a free web site for tracking your running (and cycling, walking, hiking, weight lifting, etc). In addition to very easy run logging features, you also have the ability to upload Nike+, Garmin, and iPhone or Android running data with one click. And it has a social element that allows you to find running "friends" and form "groups" that you can then follow and compare yourself to on various weekly statistics (total miles run, longest run, comments, motivations, etc). It's a nice site to log your runs and then compare yourself to others (across the full site or among your friends)--great way to motivate yourself and maybe inspire others.

Any of you blog readers on dailymile? If so, find me and friend me! My dailymile account:

http://www.dailymile.com/people/Chris71/

For those that want nothing to do with dailymile, you can still follow my training on this blog since I added the dailymile widget that automatically posts my most recent run to this blog on the sidebar. Yeah, I realize that following my training isn't exactly the highlight of your day, but it actually helps ME run more often, farther, and faster. It's that public accountability thing. Also, dailymile makes it incredibly easy to post your workout to Facebook or Twitter.

Since I'm so new to dailymile, if you have advice on how to use it, please let me know. Thanks.

Test Run on 6-19-2011

2011-06-19T14:13:00.000-05:00

It's been a long time since I did a test run on the treadmill. I used to do these every week or two, but my last one was back in December. Here's that post (12-27-2010). Today I did my standard warm-up, 3 miles at 8:00 pace, then a cool down. I measure my heart rate during that 3-mile test run and hope that it gets lower when running the same pace. Here are basic stats for today's run:

3 miles @ 8:00 pace
Heart Rate Avg = 135
Heart Rate Peak = 144

These numbers will serve as my "new baseline" to judge the effectiveness of my summer training.

In the past I also tracked resting HR, weight, and recovery HR (how quickly my heart rate drops). I don't care about my weight. Recovery HR is a good measure of fitness, but it depends on me doing the same thing right after a run (walk at the same pace, jog lightly, stop completely, etc). I want more latitude in my training. Once the 3-mile test run is done, I can track that as a "lap" completed and then do whatever I want. I do plan on recording my waking resting HR, but I didn't do it today. A low resting HR is a good sign of fitness and a rising resting rate is an indicator of over training or illness.

My New Best Friend

2011-06-17T08:38:00.000-05:00

My new best friend is pictured at the left. We might not be friends forever, but it's sure been a great first 12 hours! Two runs tracked, saved, mapped, and analyzed...and I'm ready for more! In case you don't recognize my friend, he's a Garmin Forerunner 305. In addition to tracking distance, time, speed, and elevation...it also has a heart rate monitor so I can automatically synthesize heart rate data with the other variables. With free software, I can download the GPS data onto my computer and plot the entire workout onto various maps (including Google Earth), integrate time-distance-elevation-heart rate profiles, and upload to DailyMile (or other workout tracking sites). Pretty nifty. I've already switched from not tracking anything (even daily miles) to tracking EVERYTHING...then downloading, then uploading, then analyzing, then mapping...then smiling...then thinking about my next run. This should inspire me to run more double-days and really pile on the total miles...and I'll have to start running faster too...it's now all tracked!

Keep the Faith

2011-06-14T12:41:00.001-05:00

We all need to have faith. Same goes for running and racing. We need to believe in SOMETHING. We need to believe that our training is making us better runners. We need to believe those long runs are making a difference. We need to have faith in our weekly speed sessions. Increasing our total mileage makes a difference? We need to believe it does! It's easy to lose faith. Lose that sense of belief in what we are doing. With running, we basically need to commit to a plan (some training plans are better than others, but SOMETHING is better than NOTHING). We can't give up faith too quickly. Keep at it and you'll likely improve. I quickly give up and switch to whatever I happened to read last night. The old program was probably just fine, but this new one has more promise...or so we think. Screw that! Pick a plan, stick to it, and have faith it will work.

I'm finally learning this lesson...for now. More days running seems to be making me a better runner. More weekly miles seems to be making me stronger. A touch of speed seems to be making me faster. Last week in the heat I was ready to give up...those 3 running days per week plans looked pretty darn good! Whatever training plan you research and commit to...needs time to work. HAVE FAITH. Give it time. Nothing worthwhile comes easily. It takes time and effort to see results.

"Keep the Faith"...courtesy of Bon Jovi:

Bon Jovi has some great running tunes...and this one has great lyrics too. For everyone out there about to get frustrated with your current training, keep the faith. Stick to it.

Malmo Training Update

2011-06-11T18:45:00.001-05:00

I posted my "Summer of Malmo" training plan on May 27. You can read that original post, and the follow-up explanation on May 29, or just read this quick summary.

Summer of Malmo training boils down to two concepts:

1. Run more miles every week (lots of double-days)
2. Add weekly speed sessions (tempo and track)

For both 1 and 2 above, keep yourself under control. Don't run too fast on your daily runs and don't push too hard in your speed workouts. A touch of speed is all you need...the key is adding more miles to your weekly training. How many miles are enough? That's for you to figure out! Run more than you do now. Run even more next week. Double-days allow you to pile on more miles. Keeping the speed sessions "disciplined" allows you to recover and run the next day. You can likely run more than you think. I'm not that special, but I still managed to run 303 miles in one week about 3 years ago. I didn't get injured. I couldn't repeat that week after week, but it was a good test to see what I could do when I set my mind on nothing but running.

I normally run about 25-35 miles per week...and this summer I'm trying to steadily increase that number...maybe I'll plateau at 50-55 miles/week, maybe 70-75 miles...maybe more. I'm already feeling stronger after just 3 weeks of this commitment. I haven't done the regular doubles like I had hoped, but I'm consistently running and tossing in tempo runs and track workouts (more tempo than track). I'm feeling stronger. And I have a secret weapon arriving next week...stay tuned. I'm about to "take it up a notch."

Your Day Without Shoes

2011-06-10T07:07:00.003-05:00

This Saturday, June 11, is "Your Day Without Shoes." Give it a go and see how you like it. Not ready for 100% bare feet? Then try flip flops for your non-adventurous time and go bare when you feel comfortable. Flip flops slide right off and you'll be bare within 10 seconds! Don't go barefoot for me...it's YOUR day without shoes. Enjoy.

While I'm mentioning this day without shoes, it reminds me that "barefoot running" is just that...done with bare feet. No minimalist running shoe can create or simulate barefoot style running. Not FiveFinger shoes, not Merrell's "barefoot collection" of shoes, not New Balance's "Minimus" line, not sandals. Barefoot running is...running with bare feet! Don't get me wrong, I love my minimalist shoes (and they certainly serve a purpose), but I don't say I'm running barefoot when I have shoes on my feet. Your bare feet are the best coaches you'll ever find. They won't allow you to run too much too soon. They won't allow you to over stride and heel strike. And they are cheap! Hire your personal soles today to be the heart and soul of your training. That was too much. Sorry. Still, enjoy the day.

Built to Run Barefoot?

2011-06-09T07:27:00.002-05:00

The New York Times had a wellness blog post yesterday (June 8) titled "Are We Built to Run Barefoot?" It was a cursory look at barefoot vs shod running and related research on running injuries. As usual, the posted comments are just as interesting, if not more so, than the post itself. Here is the single best of the bunch...

Barefoot Ken Bob replies on June 8, 2011...
(If you like his post, check out his outstanding barefoot running book.)

Barefoot running is not simply running, except without the shoes!

I recommend starting out on gravel, or a rough surface to help resist the temptation of; 1) pushing any part of the foot into the ground hard (heel or fore-foot), 2) skidding, twisting, or grinding your feet into the ground, 3) going too far, too soon (before you have learned to run gently, efficiently, and gracefully)

Do NOT try to learn barefoot running in minimalist footwear!

Invariably the reports I have seen and heard of people getting stressinjuries from "barefoot" running, were NOT even BAREfooted, but rather the were running minimalist ("barefoot") footwear, or occasionally barefooters avoiding challenging terrain, like gravel or rough asphalt.

DO NOT confuse barefoot running with running in "barefoot" shoes - they are as different as night and day, blindfolded and clear-sighted, senseless and sensible.

We were blessed with sensitive soles for the same reason we don't like to hold our hand in the fire for long. It hurts to do stupid things. Bad running technique hurts in bare feet, especially on gravel or rough surfaces. Pain is a warning that if we continue holding our hand in the fire, it will cause serious damage!

On rough surfaces, we learn to run gently in much shorter time, because it hurts to run badly in barefoot, especially on rough terrain. That's why I encourage people not to avoid rough surfaces, but embrace them, to see them as educating. Running barefoot on gravel trails was my graduate school.

One reason people want minimalist footwear is because it hurts to run barefoot badly, and because adults don't like to change the way we run. After all, that will take time, patience, learning, and change...

Adults all-too-often will accept injury in the future, in order to continue running badly - in a way that would hurt if we were barefoot (or without pain-killers), rather than taking the time to figure out how to run more gently, with less pain.

Which is why I also encourage people to become more like children. Do NOT commit yourself to X number of miles, or X number of minutes. Instead, try having fun, playing, experimenting, and listening to your bare soles. They really do want us to LEARN to run and walk more gently, and with less injury.

Children take a few steps, and fall down, and are excited that they took a few steps. Children aren't wondering when they'll be able to run their next marathon!

So be more child-like, curious, interested in learning, without worrying so much about how far you'll be able to run today, or tomorrow, and before you know it, you may be able to run further, faster, and more often than you ever could with shoes!

That has been my experience, and the experience of hundreds, perhaps thousands of others barefoot runners I've been in contact with since creating the original Running Barefoot website in 1997.

What Lieberman, Davis, and others are discovering in research, barefoot runners have known for as long as we can remember.

Barefoot Ken Bob Saxton
co-author: Barefoot Running Step by Step
founder: The Barefoot Running website (since 1997)

Train, Then Register, Then Race

2011-06-06T17:04:00.008-05:00

That darn CRUD 8-Hour trail race really has me rethinking my standard training and racing protocol. CRUD did not go well, and I've had a few bad races in the past year. It's too easy for me to sign up well in advance for a race, hoping I'll be motivated to train hard, then expect a good race. So what usually happens? I register for a race, train rather lackadaisically, and have a bad race. Rinse and repeat. Things need to change. I'm tired of poor racing. My new philosophy (which goes well with my new "Summer of Malmo" training plan), is to TRAIN FIRST, then register, then race. Why register for a race if I'm not ready for it? Sure, I may miss out on a few races that close early, but in general, I can run most local races by registering only a few weeks in advance. And if I actually get in good shape soon, then I can register for whatever I want!

I am instituting this new "train, register, race" sequence right now. No more registering for a race unless I am fit when I register. No anticipating being fit come race day. I do have one race that gets "grandfathered" in--that's the Howl at the Moon 8-Hour run on August 13. If Howl wasn't one of my favorite races, I'd skip it. Guess that means I need to train hard for the next 2.5 months. If I train well, then race Howl, I should be in a perfect position to register for several fall ultramarathons. I'd like to run the new Evergreen 50K on September 18, Farmdale 33 miler on October 8, and the McNotAgain 30 miler on October 29. I may sneak in a few 5Ks too. We shall see!

For now, my training is going OK. This "Summer of Malmo" thing has kept me honest. I have run everyday over the last 2 weeks, and tried to toss in a couple doubles each week. The summer heat and humidity is taking its toll on me, but I'm not giving in yet. In the ongoing struggle of "man vs trail" or "man vs nature"--I'm still coming out on top. If I can hold on for another couple of weeks, I should be heat acclimated. Kinda sucks running a hot 10-12 miler and being zonked for the rest of the day. That's what summer is all about in the Midwest. It's 92 degrees today. 95 degrees tomorrow. 97 degrees Wednesday. Crazy.

Happy National Running Day!

2011-06-01T05:30:00.026-05:00

Today, June 1 2011, is National Running Day. Never heard of it? Come on, get with the times...here's the scoop:

"National Running Day, held annually on the first Wednesday in June, is a day when runners everywhere declare their passion for running. Wherever we are and whomever we’re with, we run—fast or slow, alone or with others, all over town or just around the block. It is a coast-to-coast celebration of a sport and activity that’s simple, inexpensive, and fun. It’s the perfect way for longtime runners to reaffirm their love of running and for beginners to kick off a lifetime and life-changing commitment."

Have a great run. Have a great day. I run, therefore I am!

If you need a little extra motivation, check out my blog post from yesterday about a shrimp running on a treadmill to the song "Eye of the Tiger."

PS: It's also National Barefoot Week (June 1-7) and National Go Barefoot Day (June 1). See Soles4Souls.

Running Shrimp

2011-05-31T06:03:00.003-05:00

My Memorial Day was a bit slower than expected, so this is what I ended up finding. Actually, my wife found it...not sure why she was looking for running shrimp on the web.

If this little guy can run on a treadmill, so can you! Or find a trail, bike path, road, track...and get out there and run. Notice this fella doesn't have any running shoes... minimalist or not. This crustacean is rocking it barefoot..or bare podded, or bare legged.

Summer of Malmo? WTF?

2011-05-29T15:37:00.003-05:00

I want happy feet. I think my "Summer of Malmo" plan may get me happy feet. Unfortunately, people don't seem to understand. I'll try to clarify.

Friday I posted my new "training plan" for this summer. Much of it was grabbed from other web sites and I didn't really elaborate on how this philosophy will translate into my training program. Several people have asked, "What the hell does summer of malmo mean?" Even my wife said, "What's up with Malmo?" She visited the Swedish city and doesn't see the connection to running. OK. Here is my translation of "Summer of Malmo" to my personal summer training program.

The general purpose of the program is to increase overall mileage by including double-run days. While increasing mileage, you shouldn't skip speed. No need for intense racing and competition, but rather "controlled" speed: tempo runs and relaxed intervals with friends. Always run within yourself--never redlining. Racing is OK, just don't try and set PRs during your training. The program is designed to establish a strong aerobic base, with a touch of speed, so fall training can immediately get serious as you push for a great cross country (or other racing) season.

As a bit of context, my maximum heart rate is 191 and my morning resting heart rate is about 55. That gives me a heart rate reserve of 191-55=136. So, 70% effort would be 136*0.7+55= about 150. This corresponds to an easy-moderate aerobic run. Not super slow, but solidly aerobic. It's also a heart rate that Ernst van Aaken suggests you run at or below to truly develop a strong aerobic base.

Here is an example week for me based on this new program:

MON: 5 mile easy trail run (HR<150)
TUES AM: 7 mile easy trail run with friends (HR<125)
TUES PM: Track workout with a variety of distances (200m, 300m, 400m)
WED: 5 mile easy trail run (HR<150)
THURS AM: 6 mile easy road run with friends (HR<125)
THURS PM: 5 mile tempo trail run with friends (HR 160-170)
FRI: off or short easy run
SAT AM: 10 mile fartlek-style trail run
SAT PM: 3 mile easy barefoot run
SUN AM: 10 mile easy trail run (HR<150)
SUN PM: off or short and easy barefoot run

I'll probably end up with one day off each week and 2-4 double-days for a total of 8-10 runs each week. Two runs will be "harder" speed workouts (Tuesday track and Thursday tempo). The weekend will have either a longish fartlek run (8-10 miles) or a long slow run (15-20 miles). I'd like to have about 6-10 miles each week of pure barefoot running. Barefooting makes me happy.

Run solo, run with friends, run fast, run slow...keep those feet happy!

Summer of Malmo for Chris

2011-05-27T07:27:00.003-05:00

My last race, CRUD-8-Hour Trail Run, didn't go well. Lots of potential excuses, but the easiest cause and effect relationship is equating training to racing performance. I was under-trained. And I under-performed at the race. It was my worst ultra ever. Time for a change. If I want to be a better runner, I need to run more. If I want to be a faster runner, I need to run faster. If I want to be a better racer, I need to race more. Now I have a training plan. I declare this the "Summer of Malmo"! You've never heard of Malmo? It's a great little city in Sweden. It's also a training philosophy that's circulated on the internet for some time...almost an internet sensation...as much as any serious running post can be an "internet sensation."

Here is a question and answer dialog that explains the Summer of Malmo philosophy. Call it a manifesto. It's based on George "Malmo" Malley, a great American steeplechase runner. So, what does "Malmo" have to say about summer training? Read on...

Q: What is this so-called "Summer of malmo"?
A: It's a foolproof, no-nonsense, 100 percent guaranteed program that will help runners of all abilities to improve their fitness over the summer without the attendant physical or mental fatigue. "Summer of malmo" revolves around a relaxed commitment from a group to meet just twice a week for an organized workout. One tempo run and one longer interval session. JUST TWICE A WEEK IS ALL I ASK. Emphasis on relaxed and emphasis on commitment. Make this a social event.

Q: Who is it for?
A: Everyone (almost). Anyone that isn't reaching their full potential, and you know who you are. It's for runners that have been THINKING about doing doubles and haven't yet started. It's for you runners that have been THINKING of jacking up the mileage and haven't yet started. It's for college runners. High school runners. Boys, girls, men and women. Anyone that wants to make the leap for next year's cross country season. Different skill levels? No problem. Fitness levels? Coming off an injury and are way behind? It's OK, I've thought of it all. This foolproof SCHEDULE is all things to all runners!

Q: Who isn't it for?
A: Any runner who has immediate racing goals. This "program" is a springboard for the cross country season. An easy way to prepare oneself for the real training to be done in the fall.

Q: I thought that you don't believe in writing SCHEDULES?
A: I don't, these workouts are only examples, you can customize it any way that you want - except for the intensity level. That part must always be relaxed and within yourself. Otherwise it is not a genuine Summer of Malmo. The product and your warranty will be null and void.

Q: How do I start?
A: First up, call all of your running friends, crew, homeys, goodbuddies, gangmates, posse, stable, team or pals and commit to meet twice a week for a workout. Get together with runners from other teams in your town or city. Make it a social event. Meet for pizza or a BBQ afterwards. Start now. Also, start running twice a day now. In the words of John Ngugi, "Don't waste good time." Do doubles four, five or six days a week. Can't make it four days? Then do three. For most of you grasshoppers doubles are the missing element that is keeping you from reaching your full potential, so start 'em now.

Q: What if I get tired?
A: You will get tired, I can guarantee it. IT WILL PASS. Trust me.

Q: How many miles should I run?
A: I don't know, but more than you've been doing. The time is now to find out exactly where your personal sweet spot is. The main goals are to (1) increase the mileage and (2) to run doubles. Some of you may be running over 100 miles per week for the first time, other still think that running 70 mpw is a lot. It's OK, this PROGRAM will accommodate everyone.

Q: My friends are going to meet twice a week, where?
A: On the track. Why? Because the "program" is designed to accommodate everyone with one simple formula. You'll see soon enough.

Q: What workouts do we do?
A: Once a week meet for a tempo run on the track of four to six miles. The other workout is four to six by 1200m to 2000m with one lap jog, OR 16 to 24 by 150m to 300m with FULL RECOVERY - that's a really slow jog. Walk if you have to. You determine what you want to do; these are just recommendations.

Q: How fast?
A: Whatever is comfortable for the group. Not once should you come off of the workout with your eyes rolling back in your heads, that's not the point. Basically it's threshold training, but don't tell anyone I said so - I've got an image to uphold. Let's say on your tempo run you've got four of you who are comfortable with 5:20 pace for five miles but you have two others who would have to struggle with that pace and another two who just simply are not in shape. No problem. The middle two could probably run for two miles, rest a lap and when the group comes around again, jump back in. Just as long as it's still a tempo run for them. Both the leaders and the runners jumping back in will benefit from each other. Those two out-of-shape runners? Jump in at the back of the pack for a lap or two, rest a lap, jump back in for another lap or two, and repeat until the run is over. Each week they'll be able to run more and more, and before you know it, they'll be right up there with the lead group. Same thing with the long interval session. The beauty of the "Summer of malmo" is that no matter what kind of shape you or your comrades-in-sweat are in you can all train together and benefit from each other.

Q: What should my heart rate be?
A: I don't have a clue. I'm trying to get you to "feel" Kung Fu, not "think" it.

Q: What about those 200s? Why are we doing speed work now?
A: The only way to run fast is to, well, run fast. The time to start is now. Let's say the group is running 200s. Just go out and run them. FULL RECOVERY. The whole point is to train the neuromuscular system, to concentrate on the mechanics of running - you know it: forward lean, arm carriage, knees up and out, heels clipping your butt, stride length and turnover. I've always been amazed at the number of runners that think that they can "get speed" during the last three weeks of the season. It doesn't work that way.

Q: So what you're saying is a five mile tempo run once a week AND, lets say, five by one mile, OR 16 x 200 for the other workout?
A: That's exactly what I'm saying. All of these workouts should be within yourself. Remember this isn't the end-all training program, it will prepare you for the real work to begin in September.

Q: No hill repeats?
A: Nope. If you want to, go ahead, but the objective here is to get the most during the summer with the least amount of effort - that's physical and mental. By meeting twice a week and running in a group the mental effort should be at a minimum. Remember, no racing the freaking workout!!! There will be plenty of time for that later.

Q: What about the other days?
A: Keep those doubles going. If you're out on a run and are feeling good you just might rip into another tempo run. My favorite: "run to the barn", that is, the last two to three miles of an easy run just let it rip. Go into orbit. Some of you geeks might even call it AT training.

Q: I live in the country and don't have anyone else to run with.
A: That's OK. Just do your tempo runs on the roads. For your long repeats you might just go out on the roads for an hour or so of 5:00 easy/5:00 hard (on of my favorite workouts). Still the same principles apply to you. All of these workouts should be run within yourself.

Q: I want to run some summer road races, can I?
A: Sure, why not? As long as these races are not the end-all. You've got bigger fish to fry in the fall so take it easy. Who are you trying to impress in the summer anyway? Not me, baby. Save it for later. If you've got the discipline then run your tempo run during these races. Alright, I know that everyone has one race that they'd like to concentrate on, go ahead and go for it. Just don't make it a weekly habit.

Q: How much will this cost?
A: Nothing. There is no "Gold, Silver, or Bronze" plan to sign up for. I won't provide increasing levels of attention dependent upon the amount on the check. This program isn't about me, it's about you. I'm just passing on to you what is public domain, hopefully you'll use it.

Q: Go over that again?
A: (1) twice-a-day, as many days as you can - four, five or six days a week
(2) increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it. Find your own sweet spot
(3) meet with a group twice a week
(4) one tempo run of just four to six miles and
(5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m
(5) don't try to impress anyone, run within yourself
(6) relax, the real training doesn't begin until September.

The majority of the above Q&A comes from this site.

A few other internet sites I used for this post:

Prairie Inn Harriers Summer of Malmo

Cool Running Summer of Malmo

Kevin Beck's Training Secrets

My plan is to run more miles (including doubles) get in two speed sessions per week (tempo and intervals), insert regular races at a variety of distances, and "run within myself" by wearing a heart-rate monitor and keeping my "easy" runs at 150 or below--much like Ernst van Aaken recommended.

Malmo's Manifesto above is rather lengthy. Another, more succcinct, training philosophy comes from Mr. van Aaken: "Run slowly, run daily, drink moderately, and don't eat like a pig." The real key to improving your running is to run more. Throw in some fast running. Test yourself in races. Easy.

CRUD 8-Hour Race Ends Up Cruddy

2011-05-22T16:50:00.003-05:00

I'm sad, disappointed, and a bit depressed.

I'm not sure this is actually possible, but I DNF'd at a timed event. I dropped out after about 4.5 hours in the CRUD 8-Hour Trail run on Saturday. I'm sure my laps will be recorded in the finisher results, but I dropped out. If this was a 50K, it would be a true DNF. I finished 6 laps (~3.5 miles each loop) for a total of 21 miles in 4.5 hours. I was seriously dehydrated and my stomach was queasy. My head was throbbing. It was getting difficult to drink and eat. I slowed down and walked a lot of the last loop, but things didn't improve. It felt terrible turning in my timing chip to Mike and Adam (the co-RDs). I talked to a few runners, then packed my gear and headed home. The 1.5 hour drive home did little to settle my stomach. I still felt horrible. Guess I made the correct choice...can't imagine how I would have felt if I stayed on the course and tried to finish the full 8 hours. As things ended up, I didn't start feeling better until Sunday morning. Still, it was disappointing to end my run so soon. Four hours is hardly a training run. I need to figure out what happened and make changes so it doesn't happen again (see end of this post).

Couple of quick comments about the race itself...this is a great trail event! They changed the loop course this year and it was hillier, but less muddy. Mostly single-track trail with a bit of dirt access roads and open meadow/farmland running. The vast majority of the course was in the woods and well-shaded. Still, the warmth and humidity took a toll on the runners. Even when I left before 1pm, lots of people were starting to stagger. There is only the one aid station at the start/finish of the loop--but it's a good one! Plenty of volunteers and a good supply of food items. Mike and Adam do a fantastic job of taking care of, and encouraging, the runners. This year they added a 24-hour event to the race. Those folks started at 4pm Friday afternoon so everyone could finish together at 4pm Saturday. I was impressed with those determined runners. It never cooled off on Friday night (low was still warm at about 70 degrees with plenty of humidity). Curious to see the full results. I believe the 24-hour leader was on track to have about 90 miles. I assume the 8-hour winner would have a little over 40 miles. UPDATE: Results are now posted. 24-hour winner had 91 miles. 8-hour winner had 39 miles. Good mileage on a rough day! My personal splits for the 6 laps: 39:39, 41:45, 41:02, 42:43, 47:43, 59:08 (total of 21 miles in 4:32). It counts as a tough training run.

So what happened to me? In my Thursday post I talked about being "frisky" and ready to really excel in my running...then I quit in the middle of an 8-hour race. What's up with that? Well, my body revolted on me. I became dehydrated and nauseous. It almost felt like I had mild food poisoning. I suppose it was simply severe dehydration and mild heat exhaustion. It had to be around 90-100% humidity (it even sprinkled a couple of times) and the temperatures got into the low 80s. Then the sun came out. I was miserable. I think the answer to my troubles lies in two places: training and racing strategy.

I was under-trained and went out too fast for my current fitness level. I haven't done any long runs since the Potawatomi 50 miler on April 9. I did get in a few good long hikes in the Smoky Mountains, but that is no substitute for running. I've had no runs over 10 miles since April 9. I also haven't much opportunity to acclimate to the heat and humidity. Just this past week I was running in the morning when it was in the 30s! It's true that my running has improved over the last 4-6 weeks...but that doesn't translate into ultramarathon success. I need more time to build my endurance and stamina. Hopefully I'll also adapt to the heat. The CRUD race may have turned out differently if I held back more in my early loops. I did try to run very comfortably and walked up all the hills...but it may have been too quick considering it was already warm and humid at 8am. Live and learn. The real problem was my lack of specific training for an ultra. I should train first and THEN sign up for a race when I feel I'm ready. Unfortunately, so many ultramarathons fill up early, you need to register well in advance of race day. For some that equates to extra motivation to train, for me it just sets me up for failure. I learned a good lesson at CRUD...and I am now humbled, but not injured. I'll race another day.

I'm already registered for the Howl at the Moon 8-Hour run on August 13. I'm not signing up for any other races until I feel prepared. That means no June 11 race for me...not the Carmel Marathon, not the Run Under the Stars 10-Hour, not the Lake Mingo trail run. Nothing until I'm fit. Time to train. And I have a training plan...coming soon to a blog post near you! Stay tuned.

This Is Where Trouble Starts

2011-05-19T12:55:00.000-05:00

I'm getting in good shape...and this is where trouble starts for me! I start thinking I'm better than I am. I start running more, running faster, and running longer. I start running fast intervals and hill repeats. I start thinking I can set new personal records at a local 5K...or 10K...or marathon...or 100 mile race. Indeed, I may be able to set a new PR, but doubtful I can do it across all distances. And guess what happens? I get injured. Wiser to settle on a target race and dedicate your training toward doing your best at that one distance. Knock it off and move to another distance. It's a logical progression that keeps your training moving, but keeps your ego in check. You can't do everything at once. Be realistic.

So, this is essentially a post to myself (and anyone in a similar frame of mind)...if your running is starting to improve, and your feeling a little frisky, don't go overboard. Hold back. Pick a goal and progress slowly toward it. The turtle wins over the hare...at least in terms of overall training. Slow and steady. During a race I may want to transform into a hare and show some speed. In my daily running I want to be disciplined and smooth. I need to stay realistic in my training and racing goals. Depending on how this Saturday's 8-hour trail race goes, I have a few plans in mind for next week and beyond. I'll unveil them on Monday. I'm pretty sure I've decided what I'm doing on June 11 too...but let's not get ahead of ourselves...tomorrow I am taking the day off from running and Saturday, weather permitting, I'm going to run a level-headed and solid race that will set me up for a great summer.

Ready for CRUD 8-Hour Race?

2011-05-16T07:24:00.001-05:00

It's only 5 days until the CRUD 8-Hour trail run this Saturday at Jubilee State Park just west of Peoria, IL. I ran the inaugural race last year and ended up with 35 miles and 5th place overall (35 starters in the solo event). That race report with short video can be found in my May 24, 2010 blog post. I would have logged more miles, but it was a hot day and the trails were muddy and wet. Seriously...lots of standing water and slick mud. I'm not trying to make excuses for my overall miles (well, maybe I am)...the day was hot, humid, & sunny and the trail was muddy and wet. The 3-mile loop course had 4-5 hills and it was tough getting up, and back down, those after the runners churned up the mud. I still loved the race and am looking forward to this weekend.

This year there should be more runners. Still time to register if you are in the central Illinois area! Anyway, here are the current pre-registration stats:

Solo 8-Hour = 53
Team Relay 8-Hour = 6 teams
Solo 24-Hour = 12
Team Relay 24-Hour = 2 teams

Yes, this year they added a 24 hour run. They start Friday afternoon and finish with the 8-hour runners on Saturday afternoon. Should be pretty cool. My ego will get a nice boost when I pass those poor suckers who've been out there for a long time when I am still fresh. Of course, after 6-7 hours, some of the 24 hour folks may kick my ass!

So, am I ready for this 8-hour race? I am getting in better shape, and have a bit of speed back, but my overall endurance is just missing. I have very few long runs in me this year...but I'm holding onto hope that my Potawatomi 50 mile run (April 9) has left my body and mind with needed endurance and discipline. Come Saturday afternoon, I'll know where I stand in terms of endurance and stamina. My "real" race for this summer is the August 13 Howl at the Moon 8-hour run. Having this 8-hour trail run 3 months before Howl is perfect...it'll give me a baseline for training and should kick start some serious running over the next few weeks. I'm in worse shape than last year at this time, but well-rested. If we get a series of dry days this week, the trails should be in good shape compared to last year. The forecast for the weekend has highs in the mid-70s with a chance of thunderstorms. Delightful.

Eat More Fruit and Run Better

2011-05-13T20:41:00.002-05:00

This guy amazes me. His name is Michael Arnstein and he's a "fruitarian." We should all eat more fruit...and maybe we'd become better runners. This fellow has a marathon PR of 2:28 and recently ran the Rocky Raccoon 100 mile trail race in 16:34. I want to run RR100 next year...this could be my extra motivation and inspiration. I'm already vegetarian...why not go a bit further toward fruitarianism? Check out his 8-minute video:

I'm going to buy more fruit next time I shop. I think the local Farmer's Market is open early Saturday morning. Eat fruit, set PRs! Sweet.

Does Running Form Matter? What is Good?

2011-05-11T05:06:00.000-05:00

Instead of posting my own thoughts on the topic of good running form, I thought I'd present two recent and thoughtful pieces. Runner's World has a pretty thorough article in their June 2011 magazine:

"Does Form Matter?" (June 2011)

Pete at Runblogger has an excellent post on running form. Thoughtful and not pedantic:

"What is Good Running Form?" (May 10, 2011)

OK, I have to make at least one comment--running barefoot aids the development of good running form.

Rusty Nails, Glass, and Thorns

2011-05-09T07:31:00.002-05:00

Barefoot runners always hear people warn them about stepping on rusty nails...or glass...or thorns. I run mostly on trails so there aren't many opportunities for nails, rusty or clean. Glass is not a major threat either. There are lots of thorns on my local trails...I've already had three poke through my shoes and into my foot! These are long thorns--more than an inch--and they are sharp! Here is an example of one that got me during the 7-Day Stage Race in 2009.

We have eyes for a reason and as long as we pay attention to our surroundings, barefoot running is pretty darn safe. If I see a piece of glass, I step around it. Same goes for nails, or dog crap, or thorns...if I see them. Saturday I was running barefoot and stepped on a thorn. It wasn't a super long one, but it stuck in the ball of my foot and hurt enough to make me immediately stop and look at my sole. There it was, stuck right in the pad under my second metatarsal. I pulled it out and cut my run short. At home, I washed up the area, poured some hydrogen peroxide over the foot, then swabbed the area with anti-bacterial ointment and covered it up. It hurt a bit yesterday, but seems fine today. I ran both days...with shoes. No need to be reckless. Point is, it's OK. I stepped on a thorn, pulled it out, and I'm OK.

This guy took a video of himself jumping on glass barefoot. Lots of rocks, gravel, and glass...and he was fine. I'd like to work my way up to that level of "fitness"--or is it stupidity? Anyway, the 1-minute video is interesting. The human foot is amazing.

PS: What hurt more than the thorn this weekend was ManU defeating Chelsea in the English Premier League. Looks like the Red Devils will reclaim the EPL crown. Chelsea had a good season...and they'll be back strong next year. Like the thorn, it hurts, but you move on.

Why We Run

2011-05-06T07:03:00.001-05:00

There are many reasons to run. Some people even claim it's part of our DNA...we were designed to run and need to run to remain human. To some degree, I believe that we were "born to run." I'm thinking about the individual reasons why we run. Any of these ring true for you?

Social Runner. This person runs to meet fellow runners. They want to chat, eat, and drink with others. In general, they aren't trying to run the fastest, or the slowest, just enough to hang with friends...and make a few more friends. They'll seek out group and club runs each week. Solo runs aren't their forte. Drinking beer might be.

Competitive Runner. They want to be fast...or at least faster than you! And faster than they were last week or at their last race. Personal records are important. They track their PRs and try to lower them whenever they can. They'll be on training programs to improve their racing times. They'll hop on the track to run intervals. They'll run with a group...to push the pace. They'll run alone to test themselves.

Healthy Runner. This person wants to be "fit." They run to stay in shape, keep the weight off, keep the cholesterol levels in check. They run to reduce stress. Maybe they are running to be healthy and fit for another sport. They might race a few times, but running is not their life. If you are running to be healthy, you probably aren't running long distances or fast paces. Moderation is the key.

Weight Loss Runner. This person wants to lose weight and keep it off. Running burns a ton of calories and can pump up our metabolism. These people will likely run at a slow to moderate "fat burning" pace. Weight lose can be a social thing too so these folks may find others wishing to lose weight and run together.

Barefoot Runner. Do people actually run barefoot? Yep. They think mankind was born to run this way. We evolved to run...with our own bare feet! While I'm heading in this direction, I'm not "one of them" yet. When I've met them (or read about them), they are pretty "down to earth" and friendly folks. Sometimes a bit too spiritual for me, but really nice.

Ultrarunner. Do I need to cover this freak? I'm one. Enough said. Barefoot ultrarunner? Come on, that's impossible! Right???

Of course, you can be more than one kind of runner. In some sense, I'm all of the above. We all have different needs and running can satisfy many of them. The main reason I'm posting this is to remind you, and me, that we run for various reasons and we should keep those reasons in mind. You'll be happier, and a more successful runner, if you think about WHY you run and then try to arrange your runs to meet those needs.

If you enjoy the social side of running, then make sure you connect with other runners every single week. Join a runnign club, do their fun runs, find a low-key 5K and race it...then meet new runners at the start and finish line. Hang out and socialize. You'll be happier.

If you are competitive, then dedicate yourself to an improvement plan. Pick a race and train for it. You'll be fitter and faster and happier if you are training and running faster.

If you want to lose weight, then run easy every day. Keep yourself in the aerobic fat-burning zone. Add a few minutes to your runs so you burn more calories.

Running...it's all good...but some running is better than others...because it makes you happier. Find your niche. So, why do you run? Are you one of them ultrarunners?

June Races?

2011-05-03T07:24:00.001-05:00

May is here and I have one major race: the CRUD 8-Hour Run on May 21. They have a 24-hour event too, that's not for me this year! I did the CRUD race last year and it was a blast. Eight hours running through mud and water at Jubilee State Park outside of Peoria, IL. Figured I should do it again. Normally I do the Gnaw Bone 50K race which is one week before CRUD--it was tough to do both races last year so I cut Gnaw Bone and am concentrating solely on the 8-hour CRUD run. Hope it goes well. It's my only race in May...which brings me to the blog post title...what races should I do in June?

I already have the Kennekuk 5-Hour "fun run" on June 25, but I need a race too. Looks like June 11 is a good race date with three races to select from: Lake Mingo 7.1 Mile Trail Run (Danville, IL), Run Under the Stars 10-Hour race (Paducah, KY), and the inaugural Carmel Marathon in Carmel, IN (just north of Indianapolis). When I planned my races for the year, the Run Under the Stars 10-hour event was on my schedule. Seemed like a good training run for Howl at the Moon in August. Now I'm thinking about the local Lake Mingo trail run. Short, close by, and cheap. It'll encourage me to work on my speed the next few weeks...and the CRUD race will have developed my endurance. Then there's that new Carmel Marathon--just a 2 hour drive to be part of the inaugural race. Marathons can be good tests of speed and endurance. So many choices, so little time! If you were me, which race would you do?

My 5-Mile Barefoot Run

2011-05-01T12:12:00.002-05:00

Today, May 1, is the first annual International Barefoot Running Day. So I went for a 5-mile barefoot run. Actually, it turned out to be a 5.25 mile run--5 miles barefoot on the trails and 1/4 mile walking barefoot on the paved bike path. It was one of my best runs ever. Yes, best ever. The day was perfect--58 degrees, sunny, with a slight breeze. The trails were in good shape--still slightly muddy and wet, but generally soft and luxurious. My feet craved the feel of the ground. Some parts were soft and squishy, others hard-packed and rough. A few areas had gravel and were difficult to run across without a bit of pain...but still enjoyable. Once I had a dandelion flower stuck between my toes...that won't happen with shoes! I had a smile on my face for the entire 5 miles.

One of the differences between running barefoot and shod is the relationship you have to the environment. When I run barefoot on the trails, I am running in nature...not through it like I would with shoes. I am part of the environment, not treading over it. You feel "one with nature" as you trod lightly on the ground. You notice the ever-changing terrain--mud, rock, sand, dirt, sticks, and clover. You feel the warmth of the sun on the top of your feet and on the ground itself. You immediately notice when you have entered shaded terrain...the cool ground wakes up the soles of your feet. Upon emerging into sunlight again, your feet immediately feel the warm dirt. Your body and mind are intimately connected to the landscape. With shoes, unfortunately, all of these subtle cues are lost. Shoes force us to run through nature, rather than within it. Deer jump off the trail in front of us well before we arrive...with bare feet, I get within 10 feet of many animals. They sense I'm just part of the landscape.

I'm currently lying on my couch typing this blog post with my feet up. My toes are tingling. My feet feel alive. I'm still smiling. Today was a great run. One of my best. Hope you can experience barefoot running too. It may change your life. If not, it should still put a smile on your face as you feel like a care-free 5-year old kid romping around the neighborhood. When did you last feel like that?

If you want to learn more about barefoot running, check out one of these recent books. I've own all three and they are very good.

Barefoot Running Step by Step (Barefoot Ken Bob and Roy Wallack)
Barefoot Running (Michael Sandler and Jessica Lee)
The Barefoot Running Book, 2nd edition (Jason Robillard)

I also own this book, but haven't read it yet:
The Complete Idiot's Guide to Barefoot Running (Craig Richards and Thomas Hollowell)

PS: Running in "minimalist" shoes is not the same as running with bare feet. Not even close. I have several pairs of minimalist shoes, including 3 models of the Vibram FiveFingers, and I like them all. Still, they are not the same as going bare. Don't even get me started on the Nike Free line...they aren't even minimalist--way too much cushioning, not light enough, high heels, and restrictive toe box. If you cut off the heels like this guy did, it may become an OK shoe when zero-dropped.

Smoky Mountain Hiking

2011-04-27T06:20:00.003-05:00

Soon after I finished the Potawatomi 50 miler, four friends and I went to the Smoky Mountains to hike for a few days (we were "headquartered" in a cabin located in Townsend, TN). I was a little worried that I wouldn't be able to keep up with the group since I was still recovering from my slog-fest at the 50 miler. Of course, in the past, I was impatient with my hiking buddies--always wanting them to go faster. Maybe my lingering fatigue would be a positive. Well, we hiked, I got impatient at times, and I had no real left-over problems from Potawatomi race! It was a good trip. We climbed several of the higher peaks in the area (Mount LeConte, Gregory Bald, Clingman's Dome, Brushy Mt) and hit parts of the Appalachian Trail. Several AT thru-hikers were coming into the Smokys and it was a real treat to see them. What an amazing group of individuals. In addition to the AT hikers, we "ran into" two ultra runners that use the area for long training runs (one was doing 25 miles, the other 30 miles). Impressive through these mountains. I think I'd be a better ultra runner if I lived close to the mountains. On one of our drives back to our cabin after a day full of hiking, we saw a black bear--very close to the car. Other cars were stopped on the road and people were taking tons of pictures. I got impatient. They acted like it was a space alien! Take a photo and move on...and PLEASE don't stop in another 100 meters to take a photo of a deer...then 100 meters later a picture of a turkey...then a squirrel...

Anyway, the trip was good. We missed the worst of the thunderstorms and most days were cool and clear. The local rains really swelled the creeks--some of them looked like white water rafting spots! The hiking was a nice change for my legs and mind. I came back ready to run.

Here are my pictures from the trip. My buddies haven't gotten their photos to a public site yet. A couple of Facebook uploads, but nothing for total public consumption. I'm getting impatient...but what's new with that? I need to relax.

If you want more about the Smoky Mountains and my hiking, here is my account of last year's Smoky Mountains trip (with photos).

Howl at the Moon Registration for 2011

2011-04-25T12:19:00.004-05:00

Howl at the Moon 8-Hour Run registration opened up this past weekend...and there are already over 100 entrants! Better register soon or it'll fill up. I think they accept about 325 runners. Fortunately, there are online and paper/mail-in registration forms. No excuses for you! The race is on Saturday, August 13 in Kennekuk Cove County Park in Danville, IL. Hope to see you running those 3.29-mile loops in the summer heat and humidity of central Illinois. It's actually a lot funner than it sounds. You pass people, they pass you, you chat, catch up with old friends, meet new friends, and keep going for 8 hours. This is my favorite race of the year...and of all time. Kennekuk Road Runners put on a fabulous event with great support and camaraderie. I'm already signed up...are you? Free camping, free music, free beer. What's not to like? Sign up now!

I've run this race 10 times. Last year was my worst ever for a variety of reasons. You can read that race report here. This year will be different. I plan on a personal best. Maybe 50 miles! Hey, I'm already in the Howl "Hall of Fame"--time to live up to that honor.

My current Howl at the Moon statistics:

Total Races: 10
Low: 33.9 miles (2010)
High: 47.06 miles (2006, 2008)
Total Miles: 426.08
Average Miles: 42.6
Best Placing: 12th (2005)
Worst Placing: 99th (2010)

Depending on how well my training goes, I might be able to place in the top 10 this year. That's right, I said "top 10"--it's possible. There are usually over 300 runners. I'd settle for top 10% (30th place or higher). Even my poor finish last year (33.9 miles and 99th place) had me in the top half of all the starters (332 registered, 284 starters). Can't wait until 2012 when I'll break 500 lifetime Howl miles. That's worth a few howls at the moon!!!

International Barefoot Running Day

2011-04-23T09:20:00.001-05:00

It's time to kick off your shoes and run barefoot...with the rest of the world. Temperatures are warming up and it's a perfect time to get ready for the first annual International Barefoot Running Day on May 1, 2011. The event is a grassroots effort coordinated by the Barefoot Runners Society (I'm a charter member!). Find a partner, find a trail or path, and go bare! I'll be running at Lake of the Woods Forest Preserve. Where will you be running next Sunday, May 1st?

Sandy Memorial Run 2011

2011-04-22T11:43:00.002-05:00

My sister Sandy passed away on this date back in 2006 after a terrible car accident. Hard to believe it's been 5 years. I miss her. Today, Earth Day, is not a celebration of her "day of death"--but a celebration of her life. She was 47 years old when she died. In the past I've run 47 miles or 47 kilometers as a memorial to her. Then I donate $47 to the local humane society (Sandy loved animals). Today, I will run 4.7 miles barefoot on my local muddy trails. I figure a barefoot mile is equivalent to 10 shod miles. Maybe not, but that's my rationale. And it'll be something different and a fun way to remember my sister. Sandy loved the outdoors so I think she would have approved of a barefoot romp through the mud. Run 4.7 miles barefoot in the rain, then toss back a cold beer. Afterward, I'll still donate $47 to the humane society...can't cut that donation to $4.70. Hope my sister is smiling down upon me.

So on this Earth Day, do your standard environmental duties...reduce, recycle, reuse. And head out for a run and remember your loved ones.

Smoky Mountains on the Horizon

2011-04-14T15:13:00.001-05:00

I head out for the Great Smoky Mountains of TN later this afternoon. Made a similar trip last year (blog post). Should be a great way to fully recover from the Potawatomi 50 mile race last weekend...and prepare for future ultra marathons. Lots of long hikes with tons of elevation gain. Good friends, good trails, good times. I need the time away from work. Renew the soul, renew the legs. Might tweet from the roads and trails of TN...might not. Should have lots of photos and stories early next week.

Potawatomi 50 Mile Race Report

2011-04-12T17:15:00.006-05:00

No pictures, no video, but I did have 27 tweets from the course! Saturday was a wild ride. For this report on the Potawatomi 50/100 Trail Run, you'll get 27 pieces of wisdom from me about the race, training, racing, whatever. These nuggets are not the same as my tweets from the course, although a few start with quotes from the tweets. Here are the race results for the 50 miler. I finished in 12:49 and came in 32 out of 86 starters and 68 finishers. Not bad for an unprepared guy like me. The theme of the weekend was "The human spirit triumphs over training." More details below...

1. Training is important, but over-emphasized. Over the last 3 months, I only had 3-4 runs of 10+ miles. Longest was 12 miles. I did one 28 mile run back in January. I guess my friends were right about ultra running being "in my bones." My body knew how to go 50 miles. My mind wanted to give up, but it knew what was up too. One foot in front of the other. Slow steady progress.

2. Central Illinois doesn't have a lot of hills, but McNaughton Park and the Potawatomi trail finds a lot of them! Hard to practice on hills when you don't have them nearby. I need more weekend trips to Forest Glen Nature Preserve, Clinton Lake, and even McNaughton Park.

3. How do you plan for mud? You don't! The rain that came right before the race sure did create some slick spots. Hills with mud are a particularly nasty treat in the Midwest. None of my shoes had much traction, but I'm used to lifting my feet rather than pushing off so I maintained OK balance. Run like a dancer.

4. Minimalist and barefoot running has helped me be more agile and balanced. It's also given me greater foot and leg strength. That helped me during the race. Imagine if I actually did a few long runs? Watch out next year! Or next ultra.

5. Pacers are seriously useful, especially if you are racing hard. Pat and Jeff kept me going even though I was just slugging along. I easily could have dropped out at 30 miles if Jeff wasn't with me. He didn't even leave me alone at my car. Probably knew I'd change clothes and call it a day. If I was really running hard, pacers would be a great advantage.

6. Sometimes you just want to be alone. I loved having my two pacers and I enjoyed running side by side with fellow racers...but the solo time was great too. It's a balancing act. No pressure to talk or run at a particular pace when you are alone. You can enjoy the scenery, walk when you want, run when you want, and crank the music when you want.

7. Music is a great motivator. Slow songs keep you relaxed and in-tune with nature. Fast songs get you pumped and moving. You need both in an ultra. Kid Rock and the Rolling Stones got me up a few of the nastier hills.

8. Heat sucks. Especially when you haven't had time to acclimate. I think the high was around 82-85...with sun. This July that temperature won't seem bad...in early April it is crazy hot while running.

9. Fifty miles is a good distance coming out of winter. I've tried the 100 miler at this same venue (DNF=4, Finish=1), but it's hard to prepare in the Illinois winters. Long runs don't come easy. Steady training is difficult. Targeting a 50 mile ultra is a reasonable goal and a good motivator.

10. One hundred miles is a long way to run! Geez, I barely finished 50 miles and those 100 milers kept going all night and into the next day. Kudos to them.

11. I need to do even more barefoot and FiveFinger running. Two people at the race were wearing VFFs. I was amazed. I want to be more like them. Now that we have warm weather, it's time to go bare.

12. Horses are amazing creatures...and they crap a lot. Didn't see a horse during the race, but I saw plenty of their "traces." There must be a special term for mud mixed with horse manure.

13. Deer are bigger than you'd think. Saw three on my last loop. They are huge when you are up-close. Those suckers are fast and can spring at a moments notice.

14. Frisbee golf looks interesting. The race course goes through a section of a frisbee golf course. Nice activity for a warm day. Much better than running 50 miles.

15. Vegetarians can run. Scott Jurek, one of the finest ultrarunners ever, is a vegan. I proudly wore my new "No Meat Athlete" shirt. Even tweeted about it.

16. After about 40 miles we all become lame philosophers. My tweet provides all the evidence you need..."Hills without mud are still hills." Yep, sure is true. Thanks smarty pants.

17. I knew I wasn't going to win this race. Heck, I didn't even expect to finish in the top 50% (which I still did!). But to be passed by the leaders twice in 50 miles...that's sad.

18. Kentucky runners are different. Ed and Jeff are two of the nicest guys you'll ever meet out on a trail. Funny accents, but nice.

19. It's awesome to have friends at an aid station. Particularly cool to have them on a loop course where you hit their aid station twice each loop. That means I saw my buffalo friends 10 times! Sweet.

20. DOMS. It's real. Look it up. My quads hurt. My whole body hurts. Even worse the day or two after the race.

21. The mind is mightier than the body...for a little while. On my last loop I was getting really pumped up. No one will pass me! I will pass many! That lasted about 3 miles. Maybe less. The heat and hills brought me back to reality. I was passed several times in the last 7 miles.

22. Chaffing hurts. How do you avoid serious chaffing when it is hot and you are sweaty? Change clothes? Re-lube often? Shower? Run shorter distances in cooler weather?

23. If you want something bad enough, you'll get it. I wanted to finish and I did. Next year I want to run faster and I will. Great "rite of spring" to finish an early season 50 miler.

24. Not many people buy the BK Veggie Burger at Burger King. The cashier usually asks the manager how to ring up my order. And sometimes the manager doesn't know how!

25. Morning after the race I tweeted "Day after running 50 miles brings lots of satisfaction...and tons of soreness. Feel like I'm 90 years old." Today I sill feel old...maybe 60. Tomorrow I hope to be back to my mid-40s.

26. Tweeting from the course will slow you down. I'm not the best texter. I can walk very slow and sorta text. When there are hills, mud, and lots of twists and turns, I need to stop to text. Wonder how much time I would have saved if I didn't tweet? One minute per tweet? That's half an hour!

27. Tweets from a live race are pretty cool. My wife could follow along, a few family and friends followed, and I enjoyed reading my tweets the day after the race. Nice quick archive of my random thoughts.

There you go...27 pieces of wisdom...or random thoughts. Certainly more than 140 characters. Thanks for listening. Thanks for following on Twitter.

Regular Man Tries to Finish 50 Mile Race

2011-04-07T12:09:00.002-05:00

This weekend is the Potawatomi 50 & 100 mile trail race in Pekin, IL. It's a great event that I've run several times in the past and volunteered at a couple of times too. The race is on a hilly, muddy 10-mile loop course at McNaughton Park (the previous race name was "McNaughton Park Trail Race"). Normally, 50 miles wouldn't bother me, but this year has not been good for my running. One long run (28 miles) on January 29...nothing over 12 miles since that date. Mostly 5 mile runs. My calf seems healed, but I'm a little anxious to push too hard. I predict I'll be fine for 20 miles, then it'll fall apart. You can follow the carnage on Twitter by searching for, or following me, @chrism42k

I've also put a widget on this blog (top right) to capture my most recent tweets. The course is out in the woods with lots of small hills and ravines so cell signal is hit and miss. I'll text my tweets and they should go through, but I'm not sure how well I'll be able to follow your tweets of encouragement. Still, feel free to follow and reply! It'll be a cool archive of my run. I remember my first 100 miler at Rocky Raccoon in Texas. I had an MP3 player with a voice recorder. I recorded 30 second thoughts every 10-20 miles on the course. It was enlightening to listen to those after the race. I went downhill hard after 60 miles. Barely survived the last 20-mile loop. Hope the twitter log will be interesting too.

"Regular man tries to finish 50 mile race"--yep, that's me. Normally not a headline grabber, but this won't be easy. The weather will be in the 80s and the course will be sloppy with rain coming today and tomorrow. Thunderstorms are possible on race day. The 100 milers will have even more rain on Sunday...I should be done with 50 miles by Saturday evening. Race starts promptly at 6am Saturday...in the dark. I won't be running barefoot, and I'll likely shelve the Vibram FiveFingers too, but I will be in minimalist shoes. Probably the NB Minimus Trail, NB 790s, and Mizuno Wave Universe 3. I'll have my Inov-8 Flyrocs in my trunk just in case it's super muddy and I'm slipping up and down the hills. Might even toss in my trekking poles for extra traction and stability on the steeper and muddier sections of the course. Lots of friends have been telling me this is no big deal:

"You've run plenty of ultras, you'll do fine."
"You're in good shape, this will be easy."
"Your body remembers how to run ultras, it's in your bones."
"It's only 50 miles. What's the problem?"
"Haven't you done the 100 miler on this same course?"
Hmmm...I hope they are right. We'll see.

What is my "racing" plan? Here's a thought...run, walk, repeat. More details here:

BEFORE RACE = Sit in car tweeting that it is dark and already warm. Is that rain? How can I finish this thing? I'm tired and the race hasn't even begun.

Loop 1 (0-10 miles) = Tag along with one of the 100 milers. Hold back, keep it easy. Enjoy the companionship of other runners. Enjoy the views, tweet good thoughts.

Loop 2 (10-20 miles) = Warmed up and feeling good? Keep consuming calories and water. Take salt pills. Temperatures will be increasing. Don't pick up the pace, but pick up the effort to maintain a steady pace. Tweet abut my fatigue and doubts of finishing this whole thing.

Loop 3 (20-30 miles) = Pick up Jeff Riddle at Heaven's Gate aid station at mile 26 (marathon!) and go easy with him. I'll be getting tired, but Jeff will keep me going slow for 10 miles. Tweet about how darn slow Jeff is even though he is fresh and I'm tired!

Loop 4 (30-40 miles) = First part will still be with Jeff until we reach Heaven's Gate aid station again around mile 36. Whole group of buffalo friends with me on the 1-mile HG mini-loop. During the 5K section, miles 37-40, I tweet about how great it'll be to get on that last darn loop #5.

Loop 5 (40-50 miles) = Rock this race course! Kick it up a notch, let the adrenaline flow, and rip out some serious miles. Of course, fast miles at this point will be in the 10-minute per mile range. It's going to be hot by this time, hope for some light rain to wipe the sweat off my face and keep me cool. Tweet between the rain drops and pray that I don't get injured. Thank the running gods that I am not in the 100 mile race.

FINISH LINE = Hug anyone around. Say hi to my ultra friends. Cheer on the 100 milers that are still going for another 50 miles and 12+ hours. Thank the volunteers. Call wife. Tweet like a madman. Find Jeff and drive home. Hit the local Burger King and grab fries, veggie burger, and chocolate shake. Go to sleep. Hopefully Jeff is driving.