Which is harder? the old 10 lap Umstead course or the current course ?

That's a question I have often wondered about since the course was changed after my debut 100 miler in 2004. That year the bridle trails had just been re-surfaced in time for the race but Turkey Creek had not been built so we did 10 x 10 mile loops using parts of Old Reedy Creek, Graylin and a couple of miles out on the gravel roads from Sycamore and Group Camp road.

In 2005 Turkey Creek was opened but not quite completed and the course was changed to 8 x 12.5 mile loops with an extension just outside the park on Graylin to a 3rd major aid station at the Rangers residence. By 2006 TC was complete and the current course has been used ever since with just the two major aid stations with the 2nd one moved from the top of South Turkey Creek to the bridges at the bottom.

I have paced the new course for about 120 miles but haven't completed the race on the new course so I have been curious as to which one might be the hardest. I've asked a few runners that ran in 04 and since then their opinions and most answered that they felt they were about the same but the new one maybe a bit harder. I have thought from my experience that the older one was harder but had no real evidence to back that feeling.

I am entered in this years race and like 2004 I have been making a lot of practice loops at least every week or two for the past 10 months. I have been averaging right at 11:00 per mile give or take a few seconds on these so out of curiosity a couple of months ago I looked back in my journal from 2004 to see what pace I was doing those in at that time on the old course. I was a bit surprised that all of those were about 11:30 pace. So, is the course that much harder or am I in that much better shape now?

Only one way to find out so today I did a practice lap on the old route putting in the same amount of effort as my recent laps on the new course and the result? 11:22 pace which shows a little of both. The course is definitely more difficult and I am in a little bit better shape. Theoretically those figures would add up to about a 40 minutes faster time on the new course but there are so many things thing can go bad or good over the length of a 100 mile race.

The main reason a lot of people would think the new one is harder is because of the steep hills on North Turkey Creek but actually other than that there is only one really long climb up by the lake, the climb on Cemetary and a few other minor hills all done 8 times. Just think about this. In 2004 we had to go up that lake hill 10 times, UP corkscrew 10 times, Up powerline 10 times and UP Group Camp road 10 Times . Plus there was that steep little hill behind the lodge at Camp Lapihio that goes down to the lake that we had to do 10 times also.

Bottom Line? I say it was harder but don't let that make you feel any better if you are running the new course. It still ain't easy.

Pilot Mountain Payback

It has taken me awhile to get around to posting this report but that is not a reflection of how much I enjoyed this race but rather finding the time to put my thoughts in writing. No excuse tonight so here it is.

I was up way to early but that's what we runners do to get up in time to do these races. I drove over to Margherita's and from there we rode down with Tony who would be getting in a bike ride while supporting along the course. The drive went quickly and uneventful and we made it to the race site in plenty of time to get ready and hang out with the few friends in attendance. Ultramom Amy had camped out and was there along with a few other ultra and MTC friends including Mark Long, Jim Plant, Jeff McGonnell and I finally got to meet Bill Weimer. It was a beautiful morning in the 40's and the sun was shining brightly as it rose above the trees just before the 9 am start time with a promise of perfect running conditions.

After final preparations we made it over to the start line. If you don't like wet feet this race is not for you because the first stream crossing is within the 1st 100 ft and after crossing there is an steep long hill so after just a minute of running I began walking to save energy and not go into oxygen debt before I even got warmed up. Margo and I walked together but that would be about all the time we would spend together in the race. Once we topped the hill I picked up the pace and started picking my way around a lot of runners on the trail on the downhill.

The course began with a loop through the park mostly on gravel roads and some trail. I was just trying to take it easy to began with knowing that the tough part of the course would come around mile 8. We crossed another creek and were soon leaving the Yadkin River section of the park and after crossing a road began onto the corridor trail, a combination of double and single track that is about 5.5 miles long that connects to the mountain section of the park. We were mixed in with the runners doing the "heavy half" and I could tell there were quite a few runners that were new to trail racing. This section of the course was quite runnable with few rocks and roots to contend with. A few more creek crossings and rolling terrain but none of the hills were too long. I was in ultra mode at this point so I was walking a lot of the steeper portions of the hills. This was entertaining for awhile as I was leapfrogging so many that were trying to run the whole time. I would fall back a little on the climbs but then make up ground and pass a few on the downhills.

This continued for the next several miles and during this time the temperature was climbing to a very comfortable upper 50's so I had my sleeves rolled up by mile 5. I was cruising along fine until another creek crossing where I felt some debris wash into my left shoe which has a small whole around the top of the big toe. ( I wear out a hole in all my shoes within 200 miles at that spot). My gaiters can't help that area and the debris was causing a lot of discomfort so I was looking for a spot to sit and fix it. I knew it wasn't too far to the aid station so I was hoping no damage would be done until I could get there.

Finally came into the AS and I quickly filled my bottle and then sat in a chair to empty the trash out. No wonder it hurt. I found a piece of glass wedged in the corner in front of my big toe along with some smaller pieces of junk. Really lucky not to have been cut and surprised to find glass picked from the creek. While I was sitting there I saw Margo and a few others move ahead of me. I put my shoe on quickly and headed out in pursuit.

We crossed another road here and then began the Summit Trail which was described on the sign as "strenuous" An understatement for sure. The halfers had turned around back at the aid station so things were quite spread out now with less than 75 in the marathon now. I was hoping to catch up with Margo but she was already out of sight. I could just barely see two guys up ahead and after a little while I looked back and couldn't see anyone coming. The trail had become very rocky, and a lot of the rocks were covered in leaves making for treacherous footing and it was a pretty steep climb in places with not many switchbacks. I was concentrating on being safe at this point knowing that I wasn't going to make up anytime here and that this tough section would only last for a few miles.

I was really feeling very good and enjoying the beautiful views from the trail of the rocks and seeing the Big Pinnacle coming closer. I was passed by two young guys before we finally came off the single track section and began the final push to the top on a groomed , wide trail with steps built in every few feet. I was moving along well and soon came out at the upper parking lot and the aid station at the overlook. A gorgeous view but no time to waste so I filled up my bottle again and grabbed a cookie and a gel and headed out for my lap around the pinnacle.

The only time I had walked this section was way back when I was still married and that has been over 20 years so I had no real memory of what it was like. Well, it's very pretty but very tough with lots of rock steps up and down making it a slow trip around. I did snap a couple of quick photos but I didn't want to take up any time and the footing was too sketchy to not pay attention. I hope to return sometime to just walk and enjoy this unique section of trail.

It is a short loop around and I was looking forward to making up for lost time on the downhill but I was in for a bit of a surprise. We would take a different route on the return going around the mountain on it's shoulder and the first mile or so was on some of the toughest trail I have ever been on before. Rocks rocks and more rocks as we ran down below a wall that many climbers were enjoying. The trail was basically a pile of rubble that had fallen from the wall over the millenia and some had been carved into steps. I think it may be the only time I've tried to run downhill and lost more time on my average pace.

After a mile or so the trail finally looped back to the smooth groomed surface and a short climb before heading down and around the mountain. I passed one runner just as we reached the climb. I felt great so I decided to just put the hammer down for awhile. The next few miles were some of the fastest of the day for me as the trail was a gradual downhill and fairly smooth. I passed a couple of others here like they were standing still. Actually walking and they commented on how well I had paced myself. That made me feel good. Experience and solid training do pay off sometimes.

I was in and out of the Visitors Center aid station very quickly and then back onto the trail. The next several miles would be back to the rolling terrain before the summit trail with still a few short but steep climbs. The trail came out of the woods by a beautiful farm and crossed the road and I was surprised to find that I was already back to the aid station and beginning of the corridor trail. Just as I came in Tony rode up on his bike and I asked him how far ahead Margo was in front of me. He said he wasn't sure that she was ahead of me but I never passed her so unless she had gone into the bathrooms at the summit he had missed her.

I just grabbed another gel and took off still hoping to go under 5 hours. I caught and passed another couple of runners including one of the two that had passed me on the climb. I was enjoying using the runners in front of me as extra motivation to keep pushing the pace.

I came to the last aid station and where the race director was working. He said I looked like a man that was looking for something and asked what I needed. I just blew by and said I just need to hurry up and get to the finish line. Shortly after I spotted one more runner in the distance so I focused on reeling him in. When I got close I recognized him as the other young guy that had passed me on the climb. Yes ! I finally caught up to him and he asked if I knew how far we had to go. I wasn't sure but I said it couldn't be much further and then I passed with authority. In just a moment the trail came out to a road and I realized that I was back to the park and should have about a mile or less to go but the directional sign was blown over and I wasn't sure which way to go. While I stood there looking around trying to figure it out he caught back up to me. I decided to go left and quickly figured out I was right so once again I put the hammer down. I really couldn't believe how good I felt and how fast I was able to push the pace to the end. This is getting to be a habit and I like it !

I crossed the line in 4:56:10, a little slower than I had originally hoped for but the middle miles were much tougher than I had expected so I was very pleased with the effort. Margo had finished a few minutes earlier once again showing that she is one tough lady on the trails as well as the road marathons. Jeff had a good run improving over his time from last year by several minutes. I went to sit and wait for Amy to finish. Mark came in looking strong and Jimbo ran a course pr and then finally Amy came in looking strong with a big smile. I was very happy to see that and that she was able to run pain free after having some IT band issues that caused her to DNF at Weymouth last month.

Overall a great day and a great race. I do believe the course is short but hey it's a trail marathon so no biggie.

here is a link to the few pics I took

Pilot Mountain Payback Trail Marathon Preview

I'm looking forward to some fun and racing at this event on Saturday. My training has been going very well and I'm feeling confident that I'll have a good run here. I do plan to race it hard but I haven't tapered for it although I will take a rest day on Friday. I hope to run well but I'm keeping the focus on the 100 coming up in 6 weeks.

I had several friends that ran last year and it looked like a fun race but it wasn't in my original plans for this year but I had to make an adjustment in my schedule so this fit in perfectly as a replacement. It is a beautiful park (link here)and I have visited there several times and driven by on Hwy 52 dozens and dozens of times over the years but have never run on the trails before.

I'm looking forward to riding up with Margo and meeting up with Ultramom Amy for some great trail running. I hear it has jut the one hill !

here is the race website

NCFA 50k+

I hadn't planned on running this one until a month or so ago when I had to make an adjustment to my racing calender for February but with the change this would fit perfectly into my training schedule for the upcoming Umstead 100. Anytime there is an opportunity to do a run with the great people at a Mangum Track Club you know it's going to be a good time for running and fellowship so I was glad it worked out for me to attend. The event was limited to 75 and it was full with a wait list up until this week when a lot of folks dropped out including sadly a couple of my Angels that I was looking forward to sharing some miles. It ended up with only 53 showing up to run and the no shows sure missed out on a perfect January day for a run.

My day began with meeting up with Charles West in Cary to share the ride down to the site of the event on the All-American trail which skirts the southern border of Fort Bragg in the Sandhills of NC. Let me emphasize Sand HILLS, not Sand Flats. Having lived in the area for 4 years in the early 80's I knew to expect some hills but I was a little surprised that it was hillier than I had imagined. That was actually a good thing to me because the main reason I came was for training and it was nearly perfect for that reason.

So anyway , we arrived about 30 minutes before the start and spent the time meeting and greeting friends. Finally got to meet one of my Daily Mile friends, Rachel Dubois who would be going for her first ultra.

Just before the start I was making my final preparations when I realized I had left my water belt in my car back in Cary. Hmmmm, 50k with no water bottle. Well it wasn't hot and I have been referred to as a camel by Jenn for my tendency to run long runs without water. At least I knew Mark had made arrangements for some aid at a couple of locations so I was hoping I would be able to get enough fluid to keep me moving strong. I couldn't help but think about the gentle scolding I would get from Guardian Angel Jenn if I ended up dehydrated and struggling.

This was not a race for me so I'll spare the blow by blow, mile by mile account. My goals were to have fun, finish around 6 hours, run near even splits and feel like I could go back out and do it again if I needed to. Mission accomplished on all four goals ! Everything went to plan and I felt great and had a wonderful time out there. After the first 2 miles I was mostly alone but I was able to share a couple of hours on the trail with Ricky Scott and get to know him better and it was nice to be able to see everyone on the out and back course.

Fortunately I was able to stay strong to the end thanks to the volunteers that spent their day out there on the course. I was able to make it with 6 small cups of gatorade, 3 gels and 2 chocolate chip cookies. With 6 miles to go there were some jugs of water but no cups. I tried to pour some into my mouth but more was going done my chin and on my shirt so I gave up with that idea.



Big Thanks to Mark Long, Fred and Susan Dummar and the rest of the volunteers for a great day on the trail. And congratulations to Rachel and several others for completing their first ultra's !

Oh and thanks to Mark for the photos since my camera was back in Cary

Weymouth Woods 100k

I hope my readers don't find this one too boring. When reading Ultra-marathon reports it's much more interesting when there is lots of pain and suffering going on with epic struggles to finish but I'm happy to say there was none of that happening for me last Saturday. Pain and suffering may make for better reading but I find it is a whole lot more fun running when things turn out like they did for me at Weymouth. Ok, I almost got a blister on my left big toe but even that turned out to be nothing much.

My main goal was to get under 14 hours so that I could get a qualifier for Western States in the bag early and not have any pressure later on which will help make for a more relaxed year ahead. Of course I still wanted to race this thing and run as well as possible so I lined up for the 8am start with about 75 others with a plan to get the desired results.

It was in the upper 20's and calm so I was dressed warmly but hoping to shed layers quickly. The 4.5 mile loops made it perfect for setting up a personal aid station for quick changes of gear and making sure I had everything I needed for each lap. My plan was to go out at an easy, relaxed pace for the first loop and then see how I felt. I was also hoping to get in at least a few miles with Jenn and Amy so we lined up together.

The first lap went according to plan with the 3 of us and a few other friends staying close together. I stepped on a root in the first mile and tweaked something in my upper right hamstring that would make me a bit sore for awhile but fortunately it was never an issue and went away after a few laps. I was already getting warm in my jacket so as we came in for the first time I quickly removed it and put on my vest. I was a little surprised at how long that lap took (51:48) but I was feeling good so as I began the next loop I picked up the pace as planned.

The faster pace felt good but by the time I came back around I knew I wouldn't be able to hold it for too long so although I was a a little over 3 minutes faster(48:34) I backed down to a more reasonable pace. Lap three was just about perfect for what I wanted (51:24) and I had about a 28 minute cushion to work with for the 14 hour finish so everything was looking good so far.

As I was finishing up lap 4 (54:34), I spotted my friends Margherita and Tony coming down the hill looking for me. They followed me into the aid station where I quickly changed out of my long pants into some shorts as my legs were getting sweaty. I usually just wear shorts all the time unless it is going to be below freezing the whole time and it was now warming into the low 40's.

The three of us headed out quickly to begin lap 5. I was still under the pace for 14 hours but it was already obvious I wouldn't be going much faster than that and my 12:30 fantasy goal was truly a fantasy. It was nice to have a little company along for a change. The last couple of laps I'd been a alone and when I'm racing it's hard to find someone going your pace in a small race. Everyone else was either going too slow and I would pass them or too fast for me to try and stay with. Margo had just ran a great 4:49 at the Frosty 50k the weekend before but was having no problem going with the easier pace today. Tony is not a runner but a mountain biker and avid outdoor sports enthusiast so although he struggled a bit he hung with us for that 5th lap (57:52). I did fall one time tripping over a root but it was a soft landing with no damage done and I was up and on my way.

Tony stopped after one but Margo went back out with me for the next two. We had a great time talking and getting caught up since we haven't had much time together for a long time. My time were pretty consistent but I had been slowing down about 3 minutes per lap since the second one. Lap 6 was slower but not as much time lost so I was hoping the pace deterioration would level out for awhile. On lap 7 I was beginning to feel tired and I was letting Margo do most of the talking. It's pretty normal for me to hit a bad spell somewhere between 25 and 35 miles and we were right in that range now. The good thing was that I wasn't feeling very bad at all, just a little tired and sluggish and hopefully that would turn around as my body made the transition to burning more fat for fuel. So, I was pleasantly surprised to only lose one minute off the pace with that lap in 1:00:30, giving me a time of 6:24:15 for the halfway point at 50k. That was a little slower than I'd hoped and I was also over an hour for a loop sooner than I wanted but at least I was still feeling pretty good.

I said good-bye to Margo and Tony and was back to the business at hand, getting out for another loop as fast as possible. At this point I must mention the great volunteers working the aid stations. All of them are knowledgeable and encouraging and it would have been great to spend more time interacting with them but I was a man on a mission. Although they kept offering me some of the great food that was available I had to decline and stick to my fueling strategy. I have felt my best in most ultra's sticking to just sugar, chocolate in particular when it's available in cooler weather and gels . Today I was taking a gel on the far side of the course and then when I went through the main aid station I would grab a handful of M&M"s. As each lap passed it became more tempting to enjoy some of the burgers, pizza, soup and sandwiches among other things but I stuck to my plan. I was even able to decline the grits that Doug and Jimmy had at the far side.

I was very disappointed early in the next lap to catch up to my training partner and Angel Amy. Her knee which had been giving her problems since the last week of December had flared up near the end of the first lap and she was reduced to walking most of the time now. I walked with her for a minute but then had to hurry on my way. I had checked the last time around and was happy to know that Jenn was having a good day only about 5 minutes behind me so I was hoping she would continue to run strong and get a qualifier too. When I arrived back around I was very happy to have maintained pace on that lap in 1:00:41, only 11 seconds slower than the previous lap. Six laps to go and a 35 minute cushion to work with. I was beginning to feel a little lightheaded so I begin eating a mouthful of chips to get some sodium into me and I did take one E-Cap before going out for lap 9.

That lap was uneventful as most were but I did lose some of my cushion with the time of 1:03:59. That wasn't too bad but I knew I would probably slow down a lot more once the sunset and I would have to try to get over the roots by flashlight. It was already getting hard enough to pick up my feet and not stumble over them now just from the growing fatigue. I grabbed my headlamp which I actually wear around my waist just in case. I expected to be back well before sunset from the tenth lap but was just being cautious. I was still very happy with the way I was feeling. My energy level was good, the legs felt fine and although I could feel the miles behind me I was still running well. In fact I could hardly believe when I came back around that I had actually picked up the pace a little running lap 10 in 1:01:05 ! This was a real confidence booster as I would be racing the remainder of the event in the dark.

I ran as far as I could in lap 11 before turning on the light but I hadn't gone far when I had to turn it on. I had dropped off my handheld water bottle and put my waist pack back on so I could carry a flashlight and still keep my hands warm. It had been fairly comfortable all day but never warm because I could tell my nose was cold all day. Now with the sun gone it was dropping back into the 30's and I wanted to stay as comfortable as possible and not risk hypothermia.

I was almost shocked with how well I was running here at the 45 mile point in the race. My breathing was good and I actually was feeling and running better than I had hours ago, just at a slightly slower pace and the roots didn't seem to be as much of a problem as I had expected. I was also playing a mental game with the pacing figuring out how many loops divided by the amount of cushion I had. Hmmm, 4 laps , a 28 minute cushion means I could run a 1:07. well that one took 1:05:53. Still good.

Lap 12 was another good one as far as my condition but it was the slowest so far in 1:07:44. I didn't think I could afford to slow any more but I wasn't sure I could run any faster since it was a pitch dark night and the moon was not out. I asked if Jenn was still close behind me but no one knew and I had to move on and just hope she was still running well.

About 1.5 miles into lap 13 as I was going over one of the many boardwalks over the boggy areas when I happened to notice that the sky was crystal clear with the stars shining brilliantly above through the trees. It was one of those special moments that make these things so appealing to me and I nearly walked off into the bog as I found myself wanting to just stare at the sky. But I was on a mission so I had to go !

As I came into the aid station for the last time I couldn't have felt better. Lap thirteen was a minute faster in 1:06:59 and I was ready to put the hammer down for the last lap. I grabbed a cup of coke, took off my waist pack and was on my way out in just over one minute. This was awesome. How could I feel so strong after 58 miles?!?! The last lap was amazing. I was nearly floating over the roots compared to earlier in the night and I had finally turned my handheld light to it's brightest setting thinking it would surely last to the end. Well, that didn't turn out so good. By the time I was halfway around it was about dead. I changed out the batteries at the aid station but they were DEAD ! Why did I not test them at home ? !? I was about to just run it in using the one around my waist and it probably would have been fine but if it died on me I didn't have a back up so when Jimmy Ballard offered to get me one to use out of his truck I decided to take him up on it.

I took off not knowing how much longer it would take to get back, only that I couldn't lollygag. But I didn't need to worry as I just seemed to get even stronger. I was even running hills that I had walked earlier in the day. I ran that last lap in 1:02:10 and would have surely been under an hour if I hadn't had the issue with the flashlight. I was more than happy to get my qualifier in 13:52:49 but even better to do it and feel so good all day. Amy was there to greet me having stopped at 40 miles. I asked her if Jenn was close but she said she had dropped behind further after dark and was at least 20 minutes back before the last loop. I was sad to hear that news so I went inside to change into some warm clothes and then went back out to wait for Jenn. She came along in 14:18 feeling good and she ran well but just had a hard time dealing with the roots in the dark.



Quite a few other firends from NCRC and MTC were running and most did very well meeting and exceeding their goals which makes it even that much better sharing part of the day with them.

Marie Lewis is the race director for this and she is a wonderful person and put on an outstanding event. This was a runners race put on for runners by runners and it could not have been better. Awesome volunteers and the Park staff were great. I highly recommend anyone looking for a difficult but doable 100k ultra to give it a try.

Here is a link to the results

Weymouth Woods 100K Preview

Woohoooo !. I'm ready to start off my racing for 2012. It's been 7 weeks since my last race and I'm raring to go. I've spent the last several weeks getting in a lot of miles of good training so I feel well prepared for the challenge.

This is the 3rd year for the race which is held at Weymouth Woods- Sandhills Nature Preserve near Southern Pines NC. I used to train here occasionally back in the 80's and early 90's so when I heard that Marie Lewis from the Mangum track Club was going to put on the race I was hoping to get a chance to run in it. It didn't fit my schedule the first two years but I made sure to plan on it this year.

The course is 14 laps of a 4.4 mile course mostly on single track with some sections with lots of roots and some sand. No long climbs but several shorter steep hills make it a challenging course. I had a fantasy time goal of 12:30 but after scouting out the course a few months ago I think that may be truly a fantasy. The race is a qualifier for the Western States 100 and the time needed for that is 14:00. I think that is well within my capabilities at this time but 62 miles is a long way and a lot can happen. But, this is a race and I am planning to go as fast as I can. Perhaps I should take it easy and just try to get the qualifier but I will have at least two other chances in 100 milers later in the year so It's going to be all out for this one. Yeah, it''s going to make it hurt more but when it's over I'll know I gave it my best and be happy with whatever time that may be.

Several friends will be in attendance and I am looking forward to sharing some miles with some of them. Stay tuned for a race report ad pictures soon.

Here is the race website.

Looking ahead to a big year in 2012

2011 was a very good year for my running and I look forward to many good times and miles with smiles with my friends. I enjoy training for the events probably more than the actual racing but as always I have quite a few fun things on the calender for the coming year.

Jan:

Things get started early with the Weymouth Woods 100k in Southern Pines on the 14th. I'm looking forward to finally running this fairly new (3rd year) MTC event. It is a WS qualifier so my main goal is to run in under 14 hours but I'm in great shape and plan to go as fast as I can.

Feb:

I'll be heading to the Central Piedmont of NC for The Pilot Mountain Payback Trail Marathon at Pilot Mountain State Park on Feb. 18th. This will be another first time event for me and I'm mainly looking for a fun day on the trails in a beautiful location.

Mar:

Nothing planned but training after Pilot Mt. until the BIG EVENT of the year on the 31st. I'm going for the 100 mile PR at Umstead 100. Although I've been doing some other things, my eye has been on this one with practice loops nearly every week since May.

April:

I will probably return to Promise Land 50K++ simply because I love the race. It's on the 28th so at least I'll have 4 weeks to recover from Umstead.

May:

Nothing for sure yet. but I'll either be doing Doug's Wild Card 50k or possibly returning to WV for the Capon Valley 50k. It is a nice little race and very pretty. The picture above was taken there in 2007, my last visit to the race.

June:

I didn't get into WS so I'll be back at the Bethel Hill Moonlight Boogie 50 miler again to challenge the heat, hills and humidity.

July:

As much as I'd love to go back to Tahoe Rim, there will be no travel out West this year so I'm looking forward to returning to one of my favorite marathons at Grandfather Mountain. And no, no double this year.

August:

No plans at this time other than suffering through another NC sweltering summer.

Sept:

One thing that I've wanted to do ever since I heard about ultra's 34 years ago was to do a 24 hour run on the track. Well hopefully this will be the year. On Sept 1st I plan to do the Badgerland Striders 24 hour in Germantown Wisconsin.

Oct:

I'm hoping to make a trip up to Northwestern Pennsylvania in late Oct for the Oil Creek 100 mile. About 10 years ago I rode a train with my son Jeremy right through the middle of the course for this one. A very pretty area and a race with a good reputation. They have to wait until the area HS football schedule is set in Feb because they use the local school to stage the event.

Nov:

No Mt Masochist since I'll be doing the 100 just a week or two before so I'll probably go back to OBX or maybe something else. Or maybe nothing else until the Derby 50k after Thanksgiving. Plenty of time to think about it.

Dec:

I usually don't race in December but if something interesting comes up I may and it depends on when we sing the Cantata.

Well, that's it. You may have noticed I'm not racing quite as frequently as I was a few years ago and I'll probably keep it that way and keep spending more time running as much as I can with the Angels. And it doesn't get better than that.

2011-Year in Review

Just a few more days before we move into a new year so it's time to take a look back on what has been a great year in so many ways for me. I've been able to stay healthy again with no injuries, just the usual aches and pains to be expected for a middle age man out pushing the boundaries around on occasion.

This running life has brought me so many friends and experiences that I would have missed out on if I had never taken those first steps so many years ago. I have been fortunate to have met quite a few new people this year and strengthened many other friendships. The best part is that I continue to be able to train quite often with several of the amazing ladies that I call my Angels and I look forward to many more miles in the coming year with them.

Jan:
My main focus for the first part of the year was my training for the Boston Marathon. Part of my plan was to run several half-marathons in my buildup and the first one was very early in the year on 1-08 at Ocean Isle Beach. Met up with one of my training partners, Lisa and another Raleigh friend Laura who introduced us to John Williamson. I ran this one before in 2006 and like the course and the small race atmosphere but mother nature didn't cooperate. Despite near gale force winds, I felt good and ran a strong time but a few minutes off what I had hoped for. Considering the conditions I was pleased with the effort. 1:46:19

Feb:

Another half marathon, this time a new one in Goldsboro and once again mother nature put a damper on the festivities. A cold wet damper with a hard cold rain for about half the race. I felt good but was disappointed with my 1:47:53 time on a suspect course. Splits were all over the place. The only redeeming factor was I did win my age group. Laura and John were there again so it was nice to have some familiar faces.

Mar:

I decided to run a rare 5k for a change. Every now and the I like to run one just to see how the leg speed and training are going. This one was in Cary so there were several friends running including Lisa. This is a little hilly course so I was pretty happy with my 22:29 and once again I was 1st in my age group.

Two weeks later was the Tobacco Road Half-Marathon in Cary. I had run a Boston qualifier in the marathon here last year and was looking forward to a fast course. The weather finally cooperated with perfect conditions. I felt really good and finally ran below 1:45 with a 1:43:03. This was a big race so there were lots and lots of friends running and volunteering making this a very good day all around. Best of all were having several of my Angels in attendance.

Apr:

Boston. If only I could have felt as good here as I did in March at Tobacco Road. I still have no idea why I had such a bad race other than some days you just don't have it. And I didn't right from the start. A very disappointing and uncomfortable 4:33:43 on a beautiful day that I should have easily run under 3:45. Oh well, it was still a wonderful trip having Karla, Frank, Lisa and Mike along. It was so special having Karla there after the way things turned out 5 years ago.Pretty amazing that we both qualified in the same race along with Lisa so that we could be here together. An emotional day but wonderful having her here healthy. A big part of me wanted to run it with her again. Wish now I had.

Five days later I made the trip up to the Blue Ridge of Virgina for the Promise land 50k++. This was awesome. My first time back in several years and it was like a reunion seeing so many of my ultra friends I've known since I began running them in 2002. Quite a few first timers from Raleigh area too. This was the official kick-off of my ultra training as I began my return to doing 100 milers again. Not much chance of a fast time with beat up legs from Boston so my plan was to just run with Jenn the Ultra Angel for as long as I could keep up with her. Fortunately we were able to stay together for the entire race and had a wonderful time although my slowest ever in 8:44.

May:

Began the month with a new race, The New River Marathon north of Boone. My legs were pretty beat up after Boston/Promise Land two weeks earlier so I didn't know what to expect and my plan was really just to have fun and use it for a training run. I started out that way but felt really good so I decided to go hard and did great until the last few miles when the lingering fatigue caught up to me. I ended up very happy with a 4:18 on a tough but beautiful course.

June:

Boogie !!!

Yes it was nice to return to one of my favorite events and in good condition. So once again I go shooting for a 50 mile pr with a slightly different strategy. Failed once again but at least I got a new course pr and had a wonderful time. Seems I knew half the people there which is awesome because they are a wonderful bunch. Got to run quite a few miles with Jenn. Lisa ran a great marathon and Ultramom Amy proved I was right by running an awesome first 50 miler finishing just 2 minutes or so behind me.

July:

The real highlight of the year was the trip to Nevada for the Tahoe Rim 100. This would be my first 100 in 4 years and I picked a tough one but I love Lake Tahoe so I was so happy to be able to make the trip. It was so nice having Jenn along for company and meeting up with Karla and Frank. ( I had talked Karla into going to run the 50k). We were blessed with great weather at least for me and I had an amazing race experience. I had hoped to share most of the race with Jenn but it wasn't to be and I had to leave her behind at the 1st aid station. Jim Plant had his best performance ever and finished claiming his buckle. Overall, this was probably the hardest course I've run but I've never felt better in a 100 miler so I was very pleased with my 33:26:33 finish.

Aug:

There were no races for me this year in August but I once again headed up the NCRC Umstead Series. Had a pretty good turn out for each of the runs as folks came out for the annual heat hills and humidity.Once again I held the Ultraman Joey awards for the runner that came closest to my time which I would run a couple of hours before everyone else. They were tough as usual but I was running them much better than last year.

Sept:

In September I was finally able to fit the Iron Mountain 50 miler in Damascus VA into my schedule. A beautiful area and a great event but I made two mistakes. I underestimated the toughness of the course and I should have carried two bottles, especially with the brutal heat and humidity we had this year. DNF at 32 miles was the result. Still enjoyed the trip and visiting with some friends.

The last weekend of the month I was able to return to Hinson Lake 24 hour with plans for going after my 2006 total. Another hot sticky stifling day and I just didn't have it so I called it a day at 50 miles. Dozens of friends and a good weekend anyway.

Oct:

Yay, finally some cooler weather ! On the 15th I made the short trip to Medoc Mountain State Park with Angels Jenn and Amy for the marathon. A gorgeous day and after an easy start the first three miles I was feeling good so I put it into race mode and had a very good day. Meltdown the last 2.5 miles but I was pleased with my 4:32 and 3rd place in my age group. The Original Trail Angel Laura Mac won the womens overall !

Nov:

Started the month with another great reunion race at Mountain Masochist, the scene of my 1st 50 miler back in 2003. Made the trip up with Jenn and had a wonderful evening before the race seeing so many friends in my first trip back here in 3 years. I was feeling prepared and aiming for a course pr. Just missed by 6 minutes but it was a perfect day and I have never run stronger in the last part of an ultra before. Beyond happy with that.

Finished up the month with a return to one of my favorites, The Derby 50K. Another trip with Jenn and was happy to have Margherita along with us. Another near perfect day and I was of course going for the pr. Margo shared the 1st two of three laps with me and I was dead on pace for my goal but another meltdown and I had to coast it in nearly 20 minutes slower than last year. More great times visiting friends. Sound familiar?

Dec:

No racing in the final month of the year. My plan was to just get in some good training, easy miles and easy pace. I stuck to the plan and got in some really great mileage. In fact with one more day to go I have 248.6 miles for the month and if all goes to plan I'll run 13 on the 31st which will give me 261.6 topping my best year ever in 34+ years of running.(previous best was 2006 back in 2006) As the week began I didn't think I'd be close and wasn't going to try and I even took Tuesday off from running but then on Wednesday with me needing 47 miles in the last 4 days I decided to go for it. I was feeling good and had the time so why not? And to make it even cooler,I have already topped my best year ever. I'm at 2488.3 and tomorrow's planned 13 will give me 2501.3 ( previous best was 2434 in 2010)
How cool is THAT ?!
Set all time best for month and yearly totals on the last day of the year at age 56!!

Thanks to all of you that take the time to read my stuff on here. As I said , it's been a wonderful year in so many ways. I am so Thankful to have the good health to pursue my running passion and have the support of wonderful family and friends.

My top 10 albums/cd's whatever

We interrupt your regularly scheduled running blog post with a little music talk. I was thinking the other day, if I could only have 5 cd's which ones would hey be? so I started making a list and the first two were easy but after that I was really having a hard time leaving out some so I made it a top 10. Well even that was really difficult so I finally did a list of 30. I know , the title says top 10. So I made a top ten and then a 20 runners up. Many of these artist put out a whole lot of great music and a large catalog of albums but for this list I limited myself to just one from each band or artist. Although I like a lot of different types of music, I'm a rock n roller from the time I was pre-kindergarten listening to Buddy Holly, Elvis and Chuck Berry. All of these albums are from my teens and were a major influence on me.

# 1
Captain Beyond

This was their first album and really the only one of their 3 studio albums that is any good. but this one is FANTASTIC ! I'll never forget the first time I heard it. I was in high school and at a party when someone put this on the stereo. When it got to the amazing guitar riff on "Myopic Void", I ran into the room asking who is that !?!. I was standing over the record player moving my head around in circles trying to read it on the turntable. Went and bought it the next day and have never been without it since.

#2
Spirit- The 12 Dreams of Dr.Sardonicus

An old friend Wesley introduced me to this album when I was 14. No two songs song alike on the whole album. One of the first "concept albums" but I don't think anyone knows what the concept was. Nobody cares. It's just some great music.

#3
Alice Cooper- Killer



I was already a huge AC fan with the release of the "Love it to Death" album and it was a hard choice between the two but when I finally was able to see them in concert the first time it was a life changing experience for me. I've seen him 9 times now but this was still the greatest live show he ever did and that's why I chose this album. Tough to leave off "School's Out" too.



#4
Deep Purple-In Rock

Another tough choice. this band put out some great albums. There most famous one of course was "Machine Head" and some of my favorites songs like "Highway Star" and "Lazy" are on it but the first time I saw them in concert was before that was released. the reason this one gets the nod is because of one song, "Child in Time". to this day every time I hear the guitar solo I get a chill down my spine. Richie Blackmore is still one of my all time favorites. Lots of other great albums including "Burn"

#5
Uriah Heep- Look at Yourself

Funny thing is I saw these guys the first time at the same show as Deep Purple. their first 5 albums were all fantastic but this one, their 3rd is my favorite. It had just been released before the concert. The title song is just amazing like a thundering stampede of sound with the big Hammond Organ and great percussion. And Mick box's wahwah drenched solo is just wicked.

#6
Cream- Wheels of Fire

I wasn't even a teenager (11) and still in elementary school when I heard "Sunshine of your Love" in 1967 off the "Disraeli Gears" Album but it was 1968's double album that is the top choice from this short lived super-group. The first disc was in the studio and has some great music but the second disc was from Live at the Fillmore and it was live and jamming that this band was at their best. Featuring just 4 songs but they remain some of the best jamming ever recorded. "Crossroads is the only short one and remains a staple of oldies rock stations but it's the long jam on "Spoonful" that puts this one over the top. Throw in "Toad" featuring Ginger Bakers amazing drum solo which influenced just about every rock drummer since and "Traintime" featuring some great harmonica playing by the multi-talented Jack Bruce and I can still enjoy this album 43 years later

#7
Johnny Winter-And

The first thing I heard by Johnny was "Highway 61 Revisited" from the "Second Winter" album and it is my favorite song so it was very hard to leave that album off but his next released where he teamed up with Rick Derringer is my favorite. Some great rockers, blues and a couple for just for fun tunes. Two great guitarist with distinct but complimentary styles. Close call with "Still Alive and Well" which many consider his best.

#8
Rush- Fly By Night

Saw these guys on their first American tour as the opening act for REO and Blue Oyster Cult. They stole the show and played mostly off this album. Incredible catalog of music over the past 40 years but this will always be my favorite. "2112" a close 2nd.

#9
Neil Young- After The Goldrush

Neil is probably the one artist I would choose if I had to choose just one. So many incredible albums over the years and I have about 20 of them and they are all great. Such diversity with easy listening, hard rockers, country and folk and he makes it all sounds great. So many good ones to leave off. I really like "Ragged Glory" a lot too but I had to take this one as my first choice. I'd heard a little bit of him from my cousin Theresa and I liked it but preferred the harder rock stuff like most of the above choices but then I saw him on a TV show, may have been Johnny Cash. He played "After the Goldrush", just him and the piano and it was so beautiful and I became a huge fan after that and bought the album for myself.

#10
Ted Nugent- Tooth, Fang and Claw

Uncle Ted. First heard of him with the hit "Journey to the Center of the Mind" when he was with the Amboy Dukes when I was 11 years old and had the 45rpm. Didn't hear anything from him for several years until was about 16 when I read an interview in Cream magazine. Loved his attitude so I bought his album "Call of the Wild" Total awesomeness. TF&C was the next release and it was freakin amazing. I used to have a deafening stereo in my little green Pinto and I would sit in the backseat with the speakers blaring "No Holds Barred" before heading into work in the afternoons after school. Lots of great music over the years and he puts on a great live show. Got to see him in Detroit back in 1997 on New Years Eve in his home court. Awesome !


Hate to leave off so much great music off the list but the good thing is I really don't have to limit myself to just these 10. I own them all !!!!!

here is the lst of runners up in no particular order

Joe Cocker- Mad Dogs and Englishmen

Saw the movie and it became an instant favorite. Introduced me to another great one Leon Russell

AC/DC- Let There Be Rock

First heard them in a commercial advertising them in concert at Dorton Arena. sounded good so I went. It was their first time in the USA. Paid $3.oo and only about 300 people were there. Amazing show. Bought the album and although they put out a lot of great stuff this is still my favorite. Love all of them with Bon Scott.

Rory Gallagher-Live in Europe

Never heard of him before I saw him. He was a substitute at an outdoor rock festival in 1971 and played after the headliner Alice Cooper. Most people had left before he played. Boy Howdy did they miss an amazing show. My brother brought back this album from England later that year and it is about the same set list as the show we saw.

Led Zeppelin-Physical Graffitti

Wow, it was hard to leave these guys off the top 10 list and just as hard to pick a favorite. Everyone one of their studio albums with the exception of their last could have been the one but this has got it all. "In My time of Dying" puts it over the top.

Tool-Undertow ( the only one not from the 60's or 70's on the list)

I was introduced to this band by Beavis and Butthead. Yep they were watching the video of "Sober" and I loved what I was hearing. Best stuff I'd heard in over decade from a new band at the time. I had to wait until the end of the video to see who they were and then found the cd.

Black Sabbath- Black Sabbath

Another band my friend Wesley turned me onto. Loved all of their Ozzy albums but this first one remains #1 but a tough choice leaving out "Paranoid" and " Master of Reality"

Savoy Brown- A Step Further

Yet another one I owe to Wesley. First time I heard it was at his house when I was 14. One side is a 22 minute live version of "The Savoy Brown Boogie" Love it ! A hard choice not to take "Hellbound Train"

Jimi Hendrix- Band of Gypsy's

His first ,"Are You Experienced" was his best studio album but Jimi was at his best live and this is my favorite performance. "Machine Gun" is probably the greatest guitar song ever and Joe Satriani agrees with me on that.

Blue Oyster Cult- Tyranny's and Mutations

The first time I heard these guys was at NCSU. they were a substitute for some one and me and my friends had never heard of them in 1971. Well they put on a great show and I had the pleasure of seeing them 7 times before they went pop rock with , those two hits I won't mention here. This album rocks !

Allman Brothers- The Fillmore Concerts.

Another band that's best heard live and this is the best from the days when Duane Allman was alive.

Judas Priest- Screaming For Vengeance

Ok, another one not from the 60's and 70's. Loved "British Steel" but The Hellion/Electric Eye put this one over the top.

J. Geils Band- Full House

Just a fun live album that rocks from start to finish. Wish I had been at the show this recorded at. Hate what they did in the MTV era.

Mc5-Kick Out the Jams

Would you believe another intro from Wesley?
Another live rocker from a band that influenced a lot of bands in the Motor City.

Bloodrock-Bloodrock

Their first. they put out four great albums before the singer and guitar player both left the band. All were good but this was my favorite. Some great rock and Lee Pickens piercing guitar style make the album but it's a long mellow mysterious song that is my favorite, "Fantastic Piece of Architecture"
These guys opened up for Grand Fun Railroad at Dorton Arena after the release of their 2nd album and stole the show. Oh and guess who turned me on to this band? Yep Wesley had a big influence on my early exposure to some great stuff.

Jethro Tull- Aqualung

Another band with a large catalog spanning 40 + years but this is still the best. Saw them live in Dorton Arena playing this stuff and "Thick as a Brick".

Jackyl-Jackyl

One more from the 90's. These guys just ROCK ! Nothing fancy here. No amazing virtuoso's. Just plain simple @#% kicking rock n roll. Put "I Stand Alone" on the stereo as loud as you can and if you don't like that then you just don't like rock and roll.

King Crimson- In The court of the Crimson King

Just the opposite of Jackyl, these guys are virtuoso musicians. 21st Century Schitzoid man is amazing rock and jazz but is totally different from the remainder of the album. A real head trip. One to listen too with no distractions.

Trapeze- Medusa

This is some great stuff and I love the sound of the recording. very basic with the three instruments of this trio coming out very distinct and balanced. Almost a live recording with practically no over dubs.

Ken Hensley- Proud Words on a Dusty Shelf

Almost bending the rules here with this choice. Hensley was the keyboardist, slide guitarist and sometime vocalist with Uriah Heep and wrote most of their music. He recorded this when he left the band playing everything but the bass and drums which he used his former bandmates Gary Thain on bass and Lee Kerslake on drums. Kerslake played with Ozzy on his first solo albums and Thain died. But anyway, next to Neil Young this guy remains one of my favorite songwriters and this album was very hard to leave off the top 10. "Cold Autumn Sunday" is my favorite and would probably be in my top 10 songs. Hmm maybe another list sometime.

And last,
Pink Floyd- Meddle

Why not Darkside of the Moon? Ask me sometime in private. Love a lot of Pink Floyd with these two being my favorites but I liked Umma Gumma a lot too. The wall has a few good songs on it but overall I was never a big fan.


Ok, stay tuned for more running stuff soon.

Crooked Road 24 HourRun by Guest Poster Amy Surrette

Amy was running this event as a fundraiser for the Cake Family that live in her hometown in Michigan.


Friday morning my family and I headed up to Rocky Mount VA with the camper packed full. It was much like other running events where we camp and the whole family comes out there for support, volunteer and run a few laps as well. This was a little bit different though because my mom and sister, who live in Michigan, were going to meet us there and be my crew and support for the event. It was also different as I was running this event to raise money for a very special family. I had many people pledging so much per mile and I had 24 hours to run as many miles as I could for the Cake family and the baby ‘cupcakes’.



We reached Waid Park about 2:00 in the afternoon. We chatted with several of the people there including Ricky Scott who was one of the race directors. With some guidance we found a great spot to set up camp right along part of the course loop. We set the camper up so that it would be ready in the morning when we arrived. (no camping allowed Friday night). We drove to Roanoke where we met my mom and sister and stayed the night at a hotel. Had a big dinner, well, breakfast rather… we dined at IHOP and I feasted on an omelet and pancakes - needed some running fuel, and this hit the spot! (woman vs. food, woman won!)



Saturday morning dawned clear and cool. Great morning for the run. Seems that last hour before a race flies by when you need to get so much done… All too soon it was time to start. Saw James Plant early on but he was keeping a faster pace that I was not comfortable keeping so I dropped back. Many of the early miles I was running alone. I was good with that. Several laps I would run with my sister, or walk with Andy or my mom. I was feeling good, eating well, and keeping a good rhythm. I stopped often to get the grit out of my shoes and powder my feet. I found it annoying that even with the gaiters on, I still managed to get stones in my shoes.



I was keeping an eye on the clock and on my mileage. 26.2 done, 50K done, I was well on my way to towards the 50 mile mark. Had my iPod in, playing tunes and was singing as I was running. Many of the other runners laughed when I passed by singing away. I fell into a zone. It felt great. Had a really great run/walk going with the straight-aways and hills. I knew in order to reach 100 miles by morning I needed to be at or under 11 hours at 50 miles. At 48 miles my Garmin went out. AGHH!!!! I am sure everyone in Rocky Mount heard my scream as I ascended the ‘one big hill’ without my Garmin data. I knew it was not going to last 24 hours, but I was still sad to see it go. I stayed focused and reached the goal of 50 miles in 11 hours and in that process made it onto the leader board. Oooo waaah!!! (7:00pm)



Darkness had fallen and it was starting to get cold. It was a clear night and I feared it would fall well below freezing before morning. I kept putting on the layers to stay warm. By 9:30 I had worked my way to 100K and 2nd on the leader board. I was still feeling awesome. Uncharted waters - haven’t ever run further than 63 miles before. Another milestone at 10:30pm First place overall for the women. Unbelievable! PR for distance AND slowly worked my way to the top.



The rest of the wee hours of the morning is kinda a blur. I kept eating and drinking but did not have the same energy I had earlier. I made it to 75 miles and had a meltdown. I was so cold. I had been walking many of the last few laps and not generating as much heat. I kept drinking soup but could not warm up. I was so frustrated that I could not find that rhythm I once had. In hindsight, my symptoms were hypothermia. I didn’t realize it, neither did my mom or sister. 3:00am I decide to get in the truck and try to warm up and take a nap. It was 85 degrees in there and the seat warmers were on. That did the trick. I woke up at 4:00 grabbed the blanket and headed over to the aid station. All the cups of juice and soda were frozen. It was 21 degrees out. I sat by the fire and got a little something to eat then decided to go back out. Before walking out into the night, Wes, one of the volunteers of the race, joined me. He had heard about the fundraiser and during the next loop I told him about the Cake family. This is what I heard - many people were moved by the Cakes story, by the fundraiser, and the desire I had to keep going for them. I had lost the lead, but not my determination to keep going.



“the race is not always to the swift, but those who keep on going”



Many of the next laps I spent with Dan Kuzma who at the time was the second place male. He was telling me about some ultras he ran in sub zero temps - not something I want to do, but it sounded like an amazing experience! He kept me smiling.



I took another break at about 6am. The volunteers had made hot pancakes and my belly could not say no to that. Paul and I were at the fire enjoying our breakfasts and when we were done, we looked at each other and decided to go back out again. We covered several laps together as the glorious sun finally came up! The 8:00 finish was closing in. The “stick lap” was not far away. I looked up at the clock as I came in on my last lap with Paul and saw there was about 5 minutes left and thought - “this is it, finish strong“. I took off my blanket, threw it on the fence, and started running. Together, James Plant and I “sprinted” the last lap of the run. We got to the big hill. The same one I had walked 87 times prior and I told Jim “I am running this thing this time” so we did! We sprinted down the hill, past the parking lot, down by the river (which btw was always 5 degrees colder over there the entire race), and nearly made it to the bridge when the horn sounded. Jim and I dropped our sticks and congratulated each other with a big hug. First 24 hour - 83.2 miles.



Believe it or not, my race was not done after that. I had to then pack up the camper and drive 3 hours back to Raleigh. That was tough after running that far on 45 min sleep! I got home, took a much needed bath, took a nap, then another nap, then slept sound from 10-6. I was sore Monday, but by Wednesday I had no fear of the stairs anymore.



What an amazing experience. It was a very well organized event. Aid stations had everything you could need. Volunteers were first rate. It was a great course. Many thanks go out to folks including Ricky Scott, and Pam Rickard (who I finally got to meet). My husband Andy, my mom Marcia and sister Karen for being there through it all. I would also like to thank Brooks Running for their sponsorship of me for 2011. It is great to be able to represent such an awesome company!



A big thank you goes out to all who supported me with their prayers and to those who donated for the fundraiser for the Cake family. It was a huge success - thanks so much!



I gained a lot of knowledge through this race. I plan to take with me to U100. It is not anything that anyone could have ever taught me, I had to learn it on my own through this life experience. I had some of my highest highs, followed by such disappointment, when I knew I was not going to reach 100. 83.2 is a fantastic distance. 20 miles farther than my furthest. A great stepping stone to 100. I am happy with the result. I hope it is a blessing to the Cake family.

You can still make donations here

Junk miles, cross-training, F.I.R.S.T, older runners

I haven't been posting too much other than race reports lately so I decided to ramble on a little bit about a few things that come up every now and then on some training ideas. There are seemingly a zillion different training plans and many different ideas out there and the fact is most of them are going to be somewhat effective for most people. Some will work better for some better than for others and the only way to find what works for you is to experiment with different approaches.

I've certainly tried a lot of different things over the years and as my focus on different distances and events have changed over the years I have tried to use what I've learned to maximize my performances. As I approach my 56th birthday I have found that my main focus now is staying healthy and having fun but I still try to do the best I can when it comes to race day.

One thing I've been reading and hearing about for years is how Masters runners need to add more recovery time to their schedules and to add more rest days to their schedules. Usually the suggestion is to only run 4 or 5 days a week but to still maintain the intensity of the harder workouts. It is also suggested to only do one hard workout a week.

Very similar to this is the theory behind the F.I.R.S.T program developed at Furman University. The basic concept of this program is to only run 3 days a week but have all three workouts serve a specific purpose to build endurance, stamina and increase lactate threshold. This would include a long run, a tempo run and a track or interval session. The remainder of the week would include cross-training, mostly at an easy intensity. I know of a few friends that follow this program or at least try to closely follow a similar approach and have very good results.

I'm sure that the program works for a lot of people and has proven results but there is one reason why I would never use it myself and that is because I love to run. I am fortunate to have a lot of free time now and the main thing that I enjoy doing to fill that time is to run. If I feel like it and I've got 2 hours to spend running I'm going to run no matter what a schedule says I should do. I can't imagine having a perfect 55f degree afternoon free and not running if I wanted too. For that matter, I can't imagine not running if it's a miserable 95F or a freezing 17F. If I've got time and i want to go run, I'm going to run. And if I have the opportunity to run with one of my Angels, I'm going to try and make the time.

Many would refer to those extra runs as "junk" miles because they supposedly serve no training purpose. That debate will go on forever but I tend to agree with the Ray The K theory that there are no junk miles and every mile is training for something and especially for ultra running. If I've only got time for 3 or 4 miles between jobs or before some other important function, I'm going to run if I feel like it junk or not.

As far as cross-training is concerned, I find that it can be useful at times and even enjoyable but it just doesn't float my boat the way running does. Before I began running ultra's in 2002, I had been doing triathlons for several years. I had torn my ACL in 1998 playing soccer and getting in the pool and then cycling had been great for getting me into shape as I rehabilitated the knee and I certainly enjoyed competing and challenging myself in the tri's but biking and swimming as much as I enjoyed them could never replace the joy and pleasure I get from running.

I finally quit both swimming and cycling by 2005 to concentrate on ultra's and qualifying for Boston and didn't bike or swim for three years until I decided I wanted to finally enter and do an Ironman in 2009 and since Sept of that year I have not participated in either of those activities. At some point in the future I may get the urge to do some more tri's but right now I don't see that happening anytime soon.

I did find the cross training to be helpful to maintain my fitness and sanity when injured and when I took off 6 weeks at the end of 2008, swimming helped to maintain a little of my fitness but I can say without a doubt that neither biking or swimming ever made me a better runner. It was only when I stopped doing those two and focused on running more miles that my running improved.

I've also found that for me stretching, weight lifting and core work are highly over-rated. I do practically nothing in the way of stretching now and never have done a lot. When I was a younger runner I did some yoga but got really bored with it. Most of the stretching advised for runners over the years I have found to be counter-productive and served no purpose in making me a better runner or preventing injuries. In fact when I was told to stretch for the few injuries I've had over the years I found that it seemed to aggravate things more than help. All I do now is a little dynamic stretching for a few minutes to warm up.

I was actually focusing on body-building when I began running in 1977 and after awhile gave it up because I found I enjoyed running more. I dabbled in weights off and on a few times over the years and when I re-joined the Y in 2008, I began to train seriously as I was working toward my Ironman for about 1.5 years I was working out 2 to 3 days a week with weights and doing 20-45 minutes of core work 3 to 4 days week. I was feeling pretty good and I think it may have helped me some but I haven't done any for the past 1.5 years and I'm running as good or better now than I was then. I have been doing some push-ups and will try to do a little more core work a couple of times a week just because I like the way I feel doing it but I have no illusions of it making me run any better. It seems that's all you hear about now and all the PT's and running publications are pushing core work to make you a better runner but the average race times keep climbing and the average age group placement times are way slower than back in the 70's and I bet you don't see too many Kenyans worrying about their core either.

Well that's enough on that for now. If anything I've said offends anyone then, well get over it. No really, if you love to bike or swim or lift weights or only want to run 3 days a week and that makes you happy then it's all good. I'm going for a run.

Annual blow-up at Derby 50k

Well, it's not exactly an annual thing. This was my 8th finish but only my 6th blow-up. The 2008 and 2009 races were very pleasant to the end but then I was not pushing the pace for a pr those years.

It was looking like a beautiful day ahead as I rode down to Derby with Jenn, Ken and Margherita. Jenn and Ken were going to be volunteering and Margo was planning to run with me. I was looking forward to that because it is so rare that I get the opportunity to run with her and she is a very dear friend to me and has always been very supportive of my running. We arrived around 7:15 and I enjoyed spending time as always meeting and greeting friends at this small event with many regulars and the majority of runners being Mangum TC members.

We lined up in the road a few minutes before the start and then Mark promptly sent us on our way. I had planned to take it easy for the first 3 miles to get up the early hills the first time and then adjust out pace accordingly. The plan was to average 9 minute miles for as long as possible and hope to hang on for a pr. Sound familiar?

The plan was working perfectly as we passed the 3 mile mark in 27:07 and everything felt nice and easy as it should this early in the race. Another part of my plan was to avoid stopping at the aid stations to save time. I was carrying a hand-held bottle and since Jenn was working at aid station two, I had pre-filled two more bottles and put gels in the holders and given them to her so I could just drop off a bottle and grab a new one each lap. This would save me a little time so I wouldn't have to wait for refills. I was also carrying extra gels in my pockets and if necessary I could grab a cup at the other aid stations.

The plan was working to perfection and Margo and I completed the first 10.5 mile lap at about 8:55 pace with no stops. It was beginning to feel a little warm now that the sun was getting high but it never seemed to be a factor although I was sweating in a few sections and a little breeze was picking up. The second lap was almost a repeat of the first as our pace stayed steady. Once again I blew through the aid stations just swapping out another bottle as I passed through.

As we were finishing up the long hill near mile 20, Margo told me she was having some hip pain and she was going to quit when we got back around to the lodge. I had enjoyed her company but I understood why she didn't want to risk injury so I continued on alone passing the 2nd lap less than a minute slower than the first and still my overall average was 8:59. Now if I could just hold on another 10.5 miles.

I continued on a with determination, feeling good but it was still a long way to go holding that pace and the effects of those first 21 miles were there. All went well for the next 1.5 miles but when I hit the hills on Pappy Rabb Road for the 3rd time the zip had gone from my legs and I was slowing considerably and by the time I turned onto Derby Road I was reduced to a slow shuffle.

Obviously the 9 minute fantasy goal was gone but if I could somehow make a decent run for it the last 7 miles I still had a shot at the pr. I actually stopped at the aid station and let Mrs' Doom refill my bottle and I slammed a cup of coke , then headed out determined to give it one last push down Sycamore Lane. Well I pushed but the pace was still just a shuffle and by the time I hit the dirt road it was over. There would be no pr today or this year.

At that point I decided to just to get to the end as comfortably as possible and began to do a run /walk. I wasn't feeling bad but there was just no energy so I just tried to keep a good attitude, enjoy the rest of the race and get to the end and the delicious spaghetti lunch and social time that was waiting for me at the finish. I sat down at Jenn and Ken's aid station long enough to make a shoe adjustment and drink some more coke before heading up the mile long hill one more time. It wasn't too bad and I crossed the line in 5:14:11.

Once again I had a great time. As always Mark puts on a great little race for us and the volunteers and locals are wonderful. Very happy to have been able to share some great miles with Margo. Hopefully she will be running more ultra's in the future. Hope to be reporting on another Derby this time next year.

On to the next one.

Another PR attempt in store for Derby 50K

The question is, how far will I hold pace this time before the wheels come off?

My readers might have another question or two. Like, is he really that stupid? I don't know , maybe I'm the eternal optimist but for some reason I still believe if I keep trying one of these days I'm going to actually be able to run 9 minute pace here for all 31 miles and not for just 26 or 27 and blow up. Is he insane? He's a week away from turning 56 and after 10 years of ultra's and his 8th attempt at Derby he actually thinks he can run faster than ever?

This will be my 8th time running Derby, the only streak race I have going. It has become a Thanksgiving weekend tradition for me since it's inception 9 years ago. I didn't run that first year because at the time I didn't think I should run it so soon after my first 50 miler so I volunteered and ran one lap with the Finkles. I loved being there and regretted not running but with some luck , I have not missed one since. I almost did miss it in 2008 due to my nagging injuries that year. I was in doubt of being able to finish so I just ran slowly and got through it and then took a full year off from ultra's. A year later in 2009 it was my 1st ultra on the come back and I ran that one with The Marathon Princess, for her first ultra.

Each of the other 5 attempts were going for pr's and I was successful in 4 of those years. Last year I made it on pace through mile 27 before slowing way down and having to run/walk. The first pr was in 2004 and then I improved in 05, 06 and 07. The funny thing is that I broke all those pr's the next January each year at the Frosty 50k so I was always competing against a FF time and not a Derby time.

My first goal was to run a 10 minute pace for 50k . I finally did that the first time in 2005 at Derby and after that I set my goal for 9 minute pace. In 06, 07 and 2010 I was on pace through the marathon point but the wheels always come off or as in 2006 I got cramps and had to run/ walk the last few miles. In fact the only one of the 7 finishes so far that I ran the whole way was in 2008 when I was worried if I could even finish the distance. Although it was my slowest time since the first one in 04 I felt great.

Going into it this year I wasn't sure if I would be able to recover enough after MMTR to go for it but my training has been great and I've had quick recoveries after all 3 of my ultra's this Fall so I'm going for it once again. My course pr is 4:46:58 from 2007 but my overall pr is now 4:44:11 from the 2010 FF so it's not going to be easy. If I can just get another 3 or 4 miles before the wheels fall off.

Mountain Masochist 50 miler-Part 3

Mountain Masochist 2011 _part two

Mountain Masochist 50 Miler

Wonderful run Through the Blue Ridge- Mountain Masochist 50++ 2011

No, I didn't get the course pr but I'm still very pleased with the way the race turned out for me and I still ran my 2nd fasted time in 6 attempts. Considering I'm 5 years older I'm thinking at my age (55) that just coming close was a great outcome. But no I'm thinking that as good as I was feeling, with a little more training and a little luck I still might have a shot at that pr someday. Hmmmm, not sure about the schedule for next year.

It was a perfect day for the race with the start in the low to mid 30's and warming up to the low 50's during the day with brilliant blue skies once the sun rose. Despite knowing that I had a rugged 50 plus miles ahead of me and I was going to make it tougher by going for the pr rather than just trying to finish, I was very calm and relaxed. I was just so happy to be here lining up with a few minutes before the start knowing that I was in good shape after missing the race for the past several years.

Section 1-

Ok, there is no aid station there anymore. It used to just be a water stop anyway and really wasn't necessary. I began slowly near the back of the pack in the dark along the Blue Ridge Parkway. I thought I may run with Jenn at least for awhile since my plan was to take it easy for the first hour or so but she was running a little faster than I wanted to begin with so I just let her go and stuck with my plan. It's slightly uphill most of the way out and then turn around and back to the start. It was just beginning to get light as we crossed over the James River and I passed the old location in 33:19, about average for my times over the years.

Aid Station 1-

We now turned onto Hwy 501 N and in a few minutes I caught up to Jim Wei from Raleigh and a first timer here. Enjoyed talking to him and giving him a few tips on the course. We ran most of this section and just walked the steeper parts of the hills. We caught up to Jenn and I ran with her the rest of the way to the aid station at Cashaw Creek. Still feeling nice and relaxed and as the sun was rising I was looking forward to hitting the first trail of the day. Did that section in about 37:00(forgot to hit the split until after leaving) and was just about 1.5 minutes behind pr pace which didn't bother me at all at this point.

Aid Station 2-

Jenn took the lead as we began the first climb of the day on a trail that is like a 4 wheeler path to begin with. Normally she is a very strong climber but after a few minutes I could see she was not as fast as usual and as much as I would have liked to stay with her I knew I needed to get moving so I passed her and went ahead. Not long afterwards I looked back and didn't see her so I was a little worried knowing she had not been able to train much this year and had a swollen ankle up until a couple of days ago from a mis-hap with a pine cone.

I was climbing and running the less steep parts and after awhile it levels out a lot and is more like a narrow dirt jeep road. Lots of puddles but most were easy to run around so mud was not an issue. By now the sun was peeking over the mountains and the light was making the leaves shine like a golden tunnel for us to run through. I love this spot every time I run here. That section took right at 30 minutes for a total time of 1:45:11. I grabbed a mouthful of M'M's and was quickly on my way out.

Aid Station 3

The course began to climb again on a gravel road and I was feeling great now. I only had splits from my 2006 pr for a few key spots so right now I didn't know how I was on pace. I couldn't worry about that much anyway and so I was just going as fast as I felt I could do comfortably. After climbing awhile we get some nice downhill and I was surprised to come up on Anita Finkle. She is making a comeback from cancer and I was happy to see her off to a strong start. I spoke with her for a little bit and then pushed on down the rocky road eventually coming to the first and largest creek crossing. I arrived just in time to witness Jeff from the MTC that I had just met at the pre-race dinner take a slip and fall in the creek. That was pretty cool and I got it on video ! My time was 42:49 (2:28:00) and I felt very good as I grabbed some chocolate and hurried on my way.

You will notice that my fueling strategy for the day was to closely duplicate what I did in 06 which was to rely almost completely on chocolate. That year all I ate was Hersheys and I had a Twinkie at the halfway point and maybe 2 or 3 gels and a few potato chips. My energy level had never stayed more even during a race and I was hoping for the same result today.

Aid Station 4

The next section is a long one with surprise, ups and downs with the highlight being a tunnel shared with a creek underneath the Parkway. The water wasn't high this year so we just splashed along. Soon after passing through it Jeff caught up to me so we took pictures but then I ran on ahead again. That section was pretty uneventful and I came in at 49:58. The total time was 3:17:59 compared to 3:11 in 06. Now I was beginning to wonder a little bit about the pr attempt because I was feeling good and I had been running a lot on some of the hills that I normally would walk and yet I was still losing time. I know I ran well at the end that year so I didn't think I would be making up much time in the last third of the race but I was not discouraged just yet and planned to just keep doing the best I can.

Aid Station 5

Leaving the aid station is a quick downhill and and then a long seemingly endless climb on a well cared for Forest Service road. Time to do some power hiking and I tried to push the pace a bit with frequent running to try and make up a little time. I seemed to be running as well as I was 5 years ago in the ultra's but my power walking uphills is not nearly as strong now , mainly due to limited time in the mountains. I used to have the opportunity to get more training and racing in the mountains but now I work more weekends. The running did pay off and I was a faster on this climb by a little over a minute in 31:21 (3:49:21). Note that all references to 2006 splits with one or two exceptions were after I got home to check since I lost my cheat sheet before the 5th aid station and I could only remember the halfway and start of the loop

Aid Station 6 and 7

The next section is one of the fastest on the course with a long downhill giving back all that altitude from the previous climb. The key here is to make some time while not beating your quads to death because at the bottom you still have 30 miles to go. Did this one in 23:43. The next section is a little up and down some more to the bottom of the reservoir where you get some rare flat running for a few minutes. Good to see Charlie Hesse volunteering there and I did that section in 23:52. ( I didn't know it at the time but I made up about 30 seconds on those two sections.)

Aid Stations 8 and 9

Well, I actually can't remember if there was two aid stations in this part or if I just forgot to hit the split. I know there was one in 06 somewhere in there and it took me a combined time then of 1:00:14. This includes a long climb mostly on the gravel/dirt road up to the Long Mountain Wayside which they call mile 26.9 and the theoretical halfway point of the race. Horton always says you can just about double your time here to predict your finish if you can maintain your pace. I usually run a few minutes faster than that but with my total time now at 5:40:28 my pr attempt seemed to be over and now even an 11 hour finish was probably out of reach. I was feeling warm now in the middle of the day and had taken off my vest so when I saw Jade Wei there crewing for Jim, I handed it to her so I wouldn't have that to carry around the rest of the race. I was in a hurry and regretfully had forgotten to ask if she had been seeing Jenn. I was hoping that Jenn was feeling ok and not having any problems so she could at least finish this year.

Aid Station 10

Buck Mountain. You can see it for awhile before you get to the Wayside but then it's right there and you immediately begin the climb. It's about 2.5 miles of almost all climbing on a very rough, rutted rocky jeep path. I tried running a little bit of it and push the walking pace as much as I could and I was still feeling great so I was hoping to at least not lose any more time and I had not yet given up on a miracle happening in this 2nd half. I could only remember one more split from 06 and that would be much later at the loop so I could only push on and hope for the best.

After about a mile to go you can hear the Rocky theme blasting as always and it is such a welcome sound knowing that the climb will end soon. There is a little downhill before one last short push to the top and I reached the AS in 52:37 (6:33:06) It's probably a good thing I didn't know the pr split because despite feeling good I lost another 2.5 minutes and was now 10.5 minutes behind pr pace!

Aid Station 11

I do love this next section as it is mostly a gradual downhill from the top of buck Mt with just a few short uphill sections. I was feeling very good and sticking to my nutrition plan. My stomach was in perfect shape and the weather couldn't have been better for running at this point. I was able to run almost this entire section with only a minute or less of walking so i was hoping to make up some time from 06 because I remembered having a slight down period that year and walking a lot more of that section. My time down to Wiggins Spring was 26:59 which was 2.5 minutes faster !

Aid Station 12

I really think the next section is my least favorite on the course. It is short bu nearly all uphill on a gravel road with cars, mostly runner's crew driving up and down from the Loop. I caught up to Jeff McGonnell who was going for his 20th finish, an amazing feat to be so consistent on this tough course. I talked to him for a minute and then went on ahead. He was moving along ok but seemed not as strong as usual. that section took 23:50 which oddly was 1.5 slower than 06 so I lost more time

Aid Station 13

The Mt Pleasant Loop is actually one of my favorite parts of the course but I'd heard all the horror stories about it before my first year running. It seems most people think it is longer than advertised which is not surprising considering it is a Horton course but I have always found it to be probably the most accurate sections in the race. It begins easily enough with nearly a mile of flat smooth trail before beginning to ascend.

After awhile it goes through a very rocky boulder garden. Not much running done through this section but I love the scenery through here. After a couple of miles you get to a saddle between the two mountains on the trail and it looks like you are done with the climb but that is deceptive because in a short time it begins climbing even more for another mile before finally descending on a tricky, steep rocky rooty leaf covered section. I love it! And it's nice to hear the sounds from the aid station before you can see it.

I felt pretty good most of the loop but was really glad to head downhill. Unfortunately I was about three minutes slower in the loop than 06 so I came out nearly 12 minutes behind my pace from that year. ( 1:08:28 for the loop and total time 8:32:28) Now the pr was out of the question and it looked like I had lost the 11 hour goal too but I was feeling good and having a lot of fun so I was quickly in and out of the aid station.

Aid Station 14

As I began running onto the dirt road from the loop I couldn't not believe how good I was feeling. I was thinking, wow, who's legs are these ? I had more zip than ever after this much distance and on this tough terrain and picked up the pace and was hammering this section. It's mostly a gradual downhill with a few short climbs. I know I ran it well before but this year I came into Salt Log Gap nearly two minutes faster than before ! I grabbed a couple of pieces of chocolate and that would be the last calories I would take until the finish. ( 32:32 for that section)

Aid Station 15

This next short section is about my 2nd least favorite part of the course. A steep climb on a gravel road but fortunately it is one of the rare shorter than advertised sections and is over quickly if you aren't doing a death march. I climbed it fairly well only losing about 45 seconds. My time now was 9:24:31, nearly 11 minutes slower than 06. To set my pr or break 11 would be impossible because I know I ran the last part faster than ever in 06. Just to break 11 I would have to do the next part to the finish in 1:35. Impossible for me ! I grabbed a small cup of coke and that would be the last I would drink.

Aid Station 16

As I was heading out in this section which is supposedly 4 miles but closer to 5, I was having a hard time remembering much about it other than I knew a really nasty steep climb was somewhere out there before the last aid station. It was just about all single track and the leaves were thick on the ground making it hard to see the rocks and roots. It wasn't long before I came to that nasty climb. It was hard to get traction on the leaves so I found a walking stick to help with the climbing. I saw Eric Fogelman just ahead. We had been leap frogging all day and I know we must have passed each other 20 times throughout the race. He was stronger on the climbs and I would run by on the flats and downhills. I would pass him one more time but he finished strong and that's impressive considering he did the tough Grindstone 100 last month.

Once that climb is over the next couple of miles are fairly flat with some downhill and just some slight short climbs before taking a nice steep drop down to Porter's Ridge. I kicked it into another gear determined to finish as fast as I could and was passing a lot of people over the next several miles surprising myself at how strong I was feeling. This was AWESOME !

Aid Station 17

I blew right through the last aid station just yelling out my bib number as I continued to hammer the pace. According to Jim Wei's garmin it's 3.8 miles to the finish from Porter's Ridge and I remember most of it. Still just bombing as fast as I safely felt I could go and still passing people. After awhile the course turns out of the wild and onto a gravel road and signs of civilization and I knew the last mile was coming up soon. Just before the mile to go sign I passed two guys and one of them called my name. I didn't look back but just waved. In a minute one of them caught up to me and I saw it was Jeff Sacaroff, another of the Raleigh area first timers. I was surprised to see him and he took off and told me we had a shot at breaking 11 hours. I looked at my watch and although it would be close I would have to run a minute faster for the last mile than 06 and I ran it very strong in 9:10 that year.

I got another surprise when I looked ahead and saw Charles Akers. Jeff tried to get Charles to run with him but it didn't last long and Jeff flew on by. I passed Charles and made some comment about how stupid it was to be having to run so hard in the last mile of a 50 miler when I should be just cruising it in. But I was a man on a mission and still amazed at how good I felt and couldn't believe how close I came to breaking 11 hours. My last mile was 8:21 ! and that impossible 1:35 I needed to run from Forest Valley ? I did it in 1:35:23 ! I averaged 9:18 for the last 3.8 ! Just missed in official time of 11:00:20. despite missing the pr, i was nearly ecstatic with how good I felt felt all day and especially the last 12 miles.

Here is a link to my photos.

and here are a whole lot of pic that Jade Wei took while crewing for Jim.

I think she got just about everyone at least once.

I will have a video up soon and some more thoughts on the race later.