It was Friday night before last years race while I was working in registration that I knew it was time to make another run for it at Umstead in 2012. It's hard to describe if you haven't been there but there is a special feeling in the air at Camp Lapihio. I'll never forget the feeling before my first 100 and it is so cool being around and seeing the newbies and relating to the excitement they are feeling. One of the great rewards of volunteering is watching people meet the challenges and especially the new ones. Ultra running has really grown in the area since I began in 2002 and I really love to see many friends crossing over to the dark side !
Since coming back from the injuries of 2008 I have been getting better every year and putting in more miles than ever. I knew when I made up my mind to enter that I was not just going to run to finish but I wanted it to be something special. At my age I have to face the reality that there won't be many more opportunities for me to improve and go for pr's so after getting Boston behind me last April , I immediately turned my attention to getting back into the best ultra shape possible. Just 5 days after Boston I was doing the Promise Land 50K for training with Jenn and then began my training. Of course I was doing other races and having a lot of fun but the focus in my mind was preparing for a PR attempt this weekend.
My trip to Tahoe Rim last July was a very important step in the process, mainly because I had not completed a 100 since Feb of 2007. I needed to get a tough one under my belt (and the big shiny buckle on it) to regain the confidence I would need. As soon as I recovered from PL I began trying to get out to Umstead and do a practice lap just about every week. I used these practice laps to work on different pacing strategies and visualizing how I would feel and what I planned to do each lap in the race. My PR is 23:15 but I planned to go big and try for 21 hours. I'm afraid it's going to be a lot warmer than I had hoped but if I use my head I'm confident that I have a real shot at obtaining my goal.
One of the best things of course will be that I have so many friends that will be out volunteering and racing. It boggles my mind to know that barely 10 years ago I was a near hermit. And one entrant in particular that I am most excited for is one of my training partners and special Angels, Amy Surrette. She will be running her first 100. I am so proud of her and all she has accomplished since we met and I will be so happy to see her cross that finish line for her first buckle/pendant, hopefully in under 24. You can do it AMY !
One thing that I have always done in all my ultra's is to go crew less and without pacers but this year I do plan to make an exception to that rule. Since it is local and is so close for so many friends I wanted to share this one with my wonderful Angels that have shared so many miles over the past few years. I was hoping for all of them to run some but it's looking like that's not going to be possible since Amy is running and Jenn is working as co-captain for the main aid station. Margo will be out of town and Laura is suppose to pace another lady but hopefully it will work out that she can run one with me. Karla and Lisa are planning to run the last two with me at least. A non Angel but dear friend Jerry is suppose to pace me on lap 5.
Well, this concludes our Umstead series of post for now. the next one will be my report on the PR!
Thursday, March 29, 2012
Me and Umstead. Part 6. 2005 through 2011
After completing the race in 2004 I went ahead and did the Lynchburg Ultra Series as well as another full schedule of Triathlons over the summer months. by 2005 I was a committed ultrarunner and had lost interest in the he tri's so when the 2005 Umstead rolled around I was eager to be there to volunteer for the entire weekend, enjoying spending the time with friends and meeting new ones. This would also be the first year I would be a pacer following a day of helping at the aid station. I had a wonderful weekend and would continue doing this for the 2006 and 2007 races.
Unfortunately I spent most of the months preceding the 2008 race with a lot of pain which began with a really dumb move, not running in early 2007. The dumb running part was racing and racing through the pain. I was not able to mentally or physically prepare for the race but was hoping to at least be able to finish. Jenn was running in her first 100 and I was really hoping to stay with her as long as possible but early in lap two it became obvious I was not having a good day and had to let her go. te day ended up with a DNF at mile 69. If you are really bored you can read that report here.
I had written a long personal report but it disappeared into cyberland so I wrote this shorter one here.
In 2009, 2010 and 2011 I returned as a volunteer and pacer for the weekend again. 2010 was especially nice because I got to run the last lap with Jenn as she set a pr with a 21:55 ish finish. Karla was pacing her too so that made it extra special.
Unfortunately I spent most of the months preceding the 2008 race with a lot of pain which began with a really dumb move, not running in early 2007. The dumb running part was racing and racing through the pain. I was not able to mentally or physically prepare for the race but was hoping to at least be able to finish. Jenn was running in her first 100 and I was really hoping to stay with her as long as possible but early in lap two it became obvious I was not having a good day and had to let her go. te day ended up with a DNF at mile 69. If you are really bored you can read that report here.
I had written a long personal report but it disappeared into cyberland so I wrote this shorter one here.
In 2009, 2010 and 2011 I returned as a volunteer and pacer for the weekend again. 2010 was especially nice because I got to run the last lap with Jenn as she set a pr with a 21:55 ish finish. Karla was pacing her too so that made it extra special.
Wednesday, March 28, 2012
Me and Umstead. Part 5. My first 100
I hadn't really planned on Umstead being my 1st 100 miler for a couple of reasons but mainly because I had no desire to run 100 miles on rough gravel roads. For those of you newer to the area, through 2003 Old Reedy Creek Rd and Graylin Rd were just that. Rough, rutted gravel roads that only existed because before it was a park, people lived and farmed in the area. They were especially rough going down the hills as you would expect. I hardly ever ran out there because it was not very comfortable or fun so when I did run in the park it was on the single track. I don't remember exactly when but I heard sometime later that year that the park was going to re-surface the roads like they are today and that put the seed in my head that I would go for it in 2004.
So after a couple of 50k's I finally did my first 50 miler at Mountain Masochist in October 2003 off of 25 miles a week of training, just barely making the cut-off in 11:54. Over the next 6 months I bumped my training up to a whopping 29 miles a week with a couple more 50 k's and the inaugural Umstead Trail marathon before the race. For some reason I had it in my head that I was going to go for sub 24 despite everyone I knew advising against it. After all my 50k pr was still only about 5:30 but I was confident that I would do it.
In 2004 the race was 10 laps beginning at Camp Lapihio as it does now. We turned left at the fountain onto Reedy Creek and ran all the way to the gate at Trinity Rd. Turkey Creek did not exist yet so the aid station was where the picnic table and new fountain are located now at the start of South Turkey Creek. From there we ran back down by the lake and up Corkscrew to Graylin where we turned right and ran up Powerline. A left turn and through the B&B parking lot to Group Camp Road and then up that hill and back into camp.
I had a plan and had done many practice laps and the day went pretty much the way I had visualized it. Although I was much slower over all the 2nd half I was still running the same amount each lap. Amazingly when it looked like I was falling behind pace after 70, I was able to pick up the pace to mile 80 running that lap faster than any since mile 50.
One of the coolest things to happen was as I came in finishing lap 9, Matt Kirk a friend who had won the race earlier in the day in 15 hours was still hanging around at the finish taking a nap on the hood of a truck. When he saw me he jumped up and seemed more excited than I felt at the time saying you got it ! You can do this ! 24 hours ! I had to go down to the lake behind the camp for the last time( We had to start the race at the bottom of that hill and each lap we ran down there and back up to the lodge). When I got back around Matt was there trying to get me to eat something but I didn't feel like it and just wanted to get going. He finally convinced me to eat some cheese which sounded good to me. The only reason I didn't run as much the last lap was due to big blisters on the forefoot of both feet and it hurt worse to run downhill. It didn't slow me down too much though and I was a man on a mission. I accomplished my goal finishing in 23:48 and Matt was there to greet me. What an awesome experience !
So after a couple of 50k's I finally did my first 50 miler at Mountain Masochist in October 2003 off of 25 miles a week of training, just barely making the cut-off in 11:54. Over the next 6 months I bumped my training up to a whopping 29 miles a week with a couple more 50 k's and the inaugural Umstead Trail marathon before the race. For some reason I had it in my head that I was going to go for sub 24 despite everyone I knew advising against it. After all my 50k pr was still only about 5:30 but I was confident that I would do it.
In 2004 the race was 10 laps beginning at Camp Lapihio as it does now. We turned left at the fountain onto Reedy Creek and ran all the way to the gate at Trinity Rd. Turkey Creek did not exist yet so the aid station was where the picnic table and new fountain are located now at the start of South Turkey Creek. From there we ran back down by the lake and up Corkscrew to Graylin where we turned right and ran up Powerline. A left turn and through the B&B parking lot to Group Camp Road and then up that hill and back into camp.
I had a plan and had done many practice laps and the day went pretty much the way I had visualized it. Although I was much slower over all the 2nd half I was still running the same amount each lap. Amazingly when it looked like I was falling behind pace after 70, I was able to pick up the pace to mile 80 running that lap faster than any since mile 50.
One of the coolest things to happen was as I came in finishing lap 9, Matt Kirk a friend who had won the race earlier in the day in 15 hours was still hanging around at the finish taking a nap on the hood of a truck. When he saw me he jumped up and seemed more excited than I felt at the time saying you got it ! You can do this ! 24 hours ! I had to go down to the lake behind the camp for the last time( We had to start the race at the bottom of that hill and each lap we ran down there and back up to the lodge). When I got back around Matt was there trying to get me to eat something but I didn't feel like it and just wanted to get going. He finally convinced me to eat some cheese which sounded good to me. The only reason I didn't run as much the last lap was due to big blisters on the forefoot of both feet and it hurt worse to run downhill. It didn't slow me down too much though and I was a man on a mission. I accomplished my goal finishing in 23:48 and Matt was there to greet me. What an awesome experience !
Me and Umstead. Part 4. The Birth of Ultraman
After the ACL blowout I began going to the Y for swimming and weight work to strengthen the legs and stay in shape as well as biking more. I figured while I was doing those two ,once I began running again it was time to try a triathlon which was something I had always wanted to try. Like ultrarunning I had subscribed to a triathlon magazine in the early 80's but never got around to doing one. SO from 1999 through the next 5 - 6 years I participated in about 30 tri's but that again is another story although it does have a little something to do with this one. My running during this period was around 20 miles a week and I still was getting out and running some shorter runs on the trails, usually about 6 miles.
In 2001 I decided to enter the Uwharrie 20 miler which was my longest run since the mid 80's. I probably had not done more than 5 or 6 runs of about 13 miles over the previous years and that race turned out to be about the hardest thing I had ever done but I loved it.
In late 2001 I was going to enter it again for 2002 but found out that they would not be holding the 20 miler that year. I was disappointed but knew there was no way I was going to try for 40 with my running mileage still in the low 20's per week. I had only done a few 12-13 mile runs again and one 16 mile trail race in October but then I noticed a beginner friendly ultra in Va, Holiday Lake put on by David Horton whom I was familiar with and had met at the Virgina 10 miler. I'd always wanted to eventually enter an ultra so I decided it was time and sent in my entry.
That December of 2001 I also decided it was time to re-enter the world and meet some people so I began going to the then monthly NCRC meetings. I met Joe Lugiano there and told him what I had planned and he was great at giving me a lot of advice. I also met the Squiers and eventually made friends. On a side note, I noticed a beautiful young lady at one of those meetings around this time. Figured she was about 23 or so. It would be a couple of years before we ever actually talked at one of the Umstead series runs in August before I took on leading that social series. Turns outs ended up being one of my best friends and training partners, The Ultra Angel Jenn, but I digress.
So I did run that 50K plus in Feb of 2002, and loved it but I was still dedicated to doing my best in the upcoming Tri season so I would not run anymore ultra's that year. My first one of the season would be on Sunday April 7th which just happened to be Umstead weekend. I volunteered on Friday helping park cars and then working in the lodge with the pasta dinner. It was great meeting more ultrarunners and getting to know some of the local runners and volunteers better and was a bit sad that I couldn't be there for the race since I had already made plans to be In Wilmington on Saturday for the Tri on Sunday.
In January 2003 I ran my 2nd ultra at the Frosty 50K and was doing much better at meeting people, making friends and opening up a little more. I was planning on doing several more ultra's in the coming year leading up to my first 50 mile attempt in November but I was still trying to improve in the tri's at this point during the warm Spring and Summer months. Once again I had the April tri in Wilmington on Sunday of Umstead weekend but this time I volunteered on Friday and then came back and worked at the main aid station for 4 hours on Saturday before heading to Wilmington for the packet pickup. I really hated to leave for by now I was really loving being around the ultra community and although I wanted to do well in the upcoming tri season I could feel my heart was moving to the ultra world.
In 2001 I decided to enter the Uwharrie 20 miler which was my longest run since the mid 80's. I probably had not done more than 5 or 6 runs of about 13 miles over the previous years and that race turned out to be about the hardest thing I had ever done but I loved it.
In late 2001 I was going to enter it again for 2002 but found out that they would not be holding the 20 miler that year. I was disappointed but knew there was no way I was going to try for 40 with my running mileage still in the low 20's per week. I had only done a few 12-13 mile runs again and one 16 mile trail race in October but then I noticed a beginner friendly ultra in Va, Holiday Lake put on by David Horton whom I was familiar with and had met at the Virgina 10 miler. I'd always wanted to eventually enter an ultra so I decided it was time and sent in my entry.
That December of 2001 I also decided it was time to re-enter the world and meet some people so I began going to the then monthly NCRC meetings. I met Joe Lugiano there and told him what I had planned and he was great at giving me a lot of advice. I also met the Squiers and eventually made friends. On a side note, I noticed a beautiful young lady at one of those meetings around this time. Figured she was about 23 or so. It would be a couple of years before we ever actually talked at one of the Umstead series runs in August before I took on leading that social series. Turns outs ended up being one of my best friends and training partners, The Ultra Angel Jenn, but I digress.
So I did run that 50K plus in Feb of 2002, and loved it but I was still dedicated to doing my best in the upcoming Tri season so I would not run anymore ultra's that year. My first one of the season would be on Sunday April 7th which just happened to be Umstead weekend. I volunteered on Friday helping park cars and then working in the lodge with the pasta dinner. It was great meeting more ultrarunners and getting to know some of the local runners and volunteers better and was a bit sad that I couldn't be there for the race since I had already made plans to be In Wilmington on Saturday for the Tri on Sunday.
In January 2003 I ran my 2nd ultra at the Frosty 50K and was doing much better at meeting people, making friends and opening up a little more. I was planning on doing several more ultra's in the coming year leading up to my first 50 mile attempt in November but I was still trying to improve in the tri's at this point during the warm Spring and Summer months. Once again I had the April tri in Wilmington on Sunday of Umstead weekend but this time I volunteered on Friday and then came back and worked at the main aid station for 4 hours on Saturday before heading to Wilmington for the packet pickup. I really hated to leave for by now I was really loving being around the ultra community and although I wanted to do well in the upcoming tri season I could feel my heart was moving to the ultra world.
Sunday, March 25, 2012
Me and Umstead. Part 3. First race impressions
And now back to our regularly scheduled Umstead stories.
The Umstead 100 was first held in 1994 and included just two entrants, RD Blake Norwood and Tom Newman. Beginning in 1995 it became an "official" race. I'm not really sure when I first became aware of it becoming an event as most of my memories of the 90's a blur. I refer to most of that era in my life as "The Dark Years". I won't go into any of that right now. Maybe a book someday? Anyway by 1991 I was hardly running at all and had no social life outside of immediate family and was living in depression without realizing it through most of the decade. So, anyway things were starting to get better for me emotionally by 96. I had taken up whitewater kayaking. mountain biking and I had began playing Soccer in an over 40 league so at least I was staying active. I ran a couple of hundred miles per year and did an occasional 5k or so but hardly considered myself a runner anymore and still had no friends and didn't really want any. I was always ready to retreat to my cave and other than kayaking when I had to go with a group on the dangerous stuff I did everything alone.
In 1998 I happened to have a soccer game around noon in Cary so before game time I decided to go by and check out this 100 miler I had heard about. I'd been aware of ultra's since very early in my running back in the 70's and had actually subscribed to ultrarunning magazine in 1982 or 83 but never got around to doing one. In fact I had only run one bad marathon in 1981 but back to this story. So I stopped at Camp Crabtree which is where the race HQ was that year and walked around to check things out. The only familiar face I saw was Joe Lugiano but I didn't really know him other than from knowing he was NCRC President at one time and I had seen his name in some ultra results. I hung around for about an hour and it looked interesting to me so after playing my soccer game I decided to return for awhile longer.
Once I returned and began hanging out I decided to offer to help at the aid station. After awhile of this and enjoying and learning about this sport of ultrarunning first hand, Blake asked me if I could sit at the finish and write down runners numbers as they came through each lap. I ended up working there until 11pm when I finally left for home. I was really having a great time and didn't want to leave. I don't have too many memories of the race but I did meet Joel Zucker as he came through a couple of times. You couldn't miss him because he was quite a character, a loud and loquatious New Yorker. Joel was one of the founders of the ultralistserv and unfortunately passed away several years ago after the Hardrock 100 which he loved so much.
One of the highlights for me was seeing Eric Clifton who I knew was one of the top ultrarunners in the country for many years and is still running quality times as a masters runner. He is famous for running in his homemade "jester" running tights. I was amazed to see him running so strong and consistently for so many laps. Just before he was due to come in to finish, Blake came over and handed me a card to give to Eric when he won. Blake had to leave to take care of something important and regretted not being able to be there to congratulate Eric as he crossed the line. How ironic it seemed that I, the walk on volunteer that no one knew was given the honor of meeting the race winner ! I thought it was funny that as soon as Eric finished he walked straight to a picnic table to sit and then after doing all that great running had to be helped into the lodge.
The other major impression that I got was a young lady that came through a couple of times and was always smiling and seemed to be enjoying herself. She had planned to stop at 50 but told me she couldn't believe how good she felt and decided to go out for another lap. Several hours later she came walking in very slowly and when I asked her how she felt she said "that was a really bad idea".
Later that year in October in the middle of the Fall soccer season I tore my left ACL which proved to be a pivotal moment in my life. I suddenly realized how much I missed running regularly,competing and training , setting goals and working to achieve them. I did a lot of praying over it and committed myself to doing all I could to get back to running. I was ready and willing to give up soccer, as well as pick up games of basketball and any other sport that may lead to further injury and keep me from running again. Well you know how that ended up.
The Umstead 100 was first held in 1994 and included just two entrants, RD Blake Norwood and Tom Newman. Beginning in 1995 it became an "official" race. I'm not really sure when I first became aware of it becoming an event as most of my memories of the 90's a blur. I refer to most of that era in my life as "The Dark Years". I won't go into any of that right now. Maybe a book someday? Anyway by 1991 I was hardly running at all and had no social life outside of immediate family and was living in depression without realizing it through most of the decade. So, anyway things were starting to get better for me emotionally by 96. I had taken up whitewater kayaking. mountain biking and I had began playing Soccer in an over 40 league so at least I was staying active. I ran a couple of hundred miles per year and did an occasional 5k or so but hardly considered myself a runner anymore and still had no friends and didn't really want any. I was always ready to retreat to my cave and other than kayaking when I had to go with a group on the dangerous stuff I did everything alone.
In 1998 I happened to have a soccer game around noon in Cary so before game time I decided to go by and check out this 100 miler I had heard about. I'd been aware of ultra's since very early in my running back in the 70's and had actually subscribed to ultrarunning magazine in 1982 or 83 but never got around to doing one. In fact I had only run one bad marathon in 1981 but back to this story. So I stopped at Camp Crabtree which is where the race HQ was that year and walked around to check things out. The only familiar face I saw was Joe Lugiano but I didn't really know him other than from knowing he was NCRC President at one time and I had seen his name in some ultra results. I hung around for about an hour and it looked interesting to me so after playing my soccer game I decided to return for awhile longer.
Once I returned and began hanging out I decided to offer to help at the aid station. After awhile of this and enjoying and learning about this sport of ultrarunning first hand, Blake asked me if I could sit at the finish and write down runners numbers as they came through each lap. I ended up working there until 11pm when I finally left for home. I was really having a great time and didn't want to leave. I don't have too many memories of the race but I did meet Joel Zucker as he came through a couple of times. You couldn't miss him because he was quite a character, a loud and loquatious New Yorker. Joel was one of the founders of the ultralistserv and unfortunately passed away several years ago after the Hardrock 100 which he loved so much.
One of the highlights for me was seeing Eric Clifton who I knew was one of the top ultrarunners in the country for many years and is still running quality times as a masters runner. He is famous for running in his homemade "jester" running tights. I was amazed to see him running so strong and consistently for so many laps. Just before he was due to come in to finish, Blake came over and handed me a card to give to Eric when he won. Blake had to leave to take care of something important and regretted not being able to be there to congratulate Eric as he crossed the line. How ironic it seemed that I, the walk on volunteer that no one knew was given the honor of meeting the race winner ! I thought it was funny that as soon as Eric finished he walked straight to a picnic table to sit and then after doing all that great running had to be helped into the lodge.
The other major impression that I got was a young lady that came through a couple of times and was always smiling and seemed to be enjoying herself. She had planned to stop at 50 but told me she couldn't believe how good she felt and decided to go out for another lap. Several hours later she came walking in very slowly and when I asked her how she felt she said "that was a really bad idea".
Later that year in October in the middle of the Fall soccer season I tore my left ACL which proved to be a pivotal moment in my life. I suddenly realized how much I missed running regularly,competing and training , setting goals and working to achieve them. I did a lot of praying over it and committed myself to doing all I could to get back to running. I was ready and willing to give up soccer, as well as pick up games of basketball and any other sport that may lead to further injury and keep me from running again. Well you know how that ended up.
Saturday, March 24, 2012
Riser Run 5k XC
We now interrupt our Umstead history series to bring you a short race report.
Racing a 5k a week before running a 100 miler is not the best way to taper I'm sure so I promised I would just run it for fun. I certainly hadn't planned on entering anything but when Margherita told me about this one to support the Corinth Holders High School chorus I decided to join in the fun and spend some time with her instead of my usual Saturday morning routine. Margo is one of the Angels and her daughter Gabriella is a member of the school chorus so I was looking forward to doing my small part to show support.
Of course it rained most of the night and was still pouring down when I woke up at 6am. A check of the radar online showed no chance of a break in the weather and it was very tempting to go back to bed and run some other time. I am tapering after all and they already had my entry fee but I decided to go ahead. At least it wasn't cold and maybe the rain would slack off a little.
The rain was not too bad when I arrived and I parked next to Margo and Tony who was going to run also. I checked in and then headed out for a 3 mile warmup at an easy pace on the roads around the school with a couple of laps on the track before heading over to the start. The course was mostly the one used by the high school xc team with the finish on the track.
The start was in a grassy area and we would be running in the grass with lots of mud and puddles and standing water for the bulk of the course. I got off to a good start trying not to push the pace too much. My goal was not to get hurt, fall down or turn a knee or ankle so I didn't want to push too hard. I just wanted to get in a good hard effort and have some fun. After half a mile or so we had spread out a bit and then we turned onto a rough gravel road for about a half mile out and back. I passed several younger folks that had gone out too fast and then the order was pretty much set for the remainder of the race.
I passed the mile in 7:40 and was pretty happy with that considering the conditions. Just about then I was passed by a woman and she would be the only one to pass me. Around 1.25 we ran up a very steep grassy hill that slowed me down considerably but after that the remainder of the course was pretty flat. I just concentrated on being careful trying to maintain a strong pace. There was no need to even try to avoid the mud and water because the course was saturated. Fun stuff. I was loving it and loving feeling so much better than expected.
Went through 2 miles in 16:00 for an 8:20 second mile and then just maintained until I hit the track. with 2/10ths to go. Nice strong finish in 24:58. Considering the conditions , I've done no speedwork and that I was just putting out about 90% effort I was very pleased with my time.
A very enjoyable run in the rain and puddles. Now I'm really tapering. Seriously. I mean it.
Racing a 5k a week before running a 100 miler is not the best way to taper I'm sure so I promised I would just run it for fun. I certainly hadn't planned on entering anything but when Margherita told me about this one to support the Corinth Holders High School chorus I decided to join in the fun and spend some time with her instead of my usual Saturday morning routine. Margo is one of the Angels and her daughter Gabriella is a member of the school chorus so I was looking forward to doing my small part to show support.
Of course it rained most of the night and was still pouring down when I woke up at 6am. A check of the radar online showed no chance of a break in the weather and it was very tempting to go back to bed and run some other time. I am tapering after all and they already had my entry fee but I decided to go ahead. At least it wasn't cold and maybe the rain would slack off a little.
The rain was not too bad when I arrived and I parked next to Margo and Tony who was going to run also. I checked in and then headed out for a 3 mile warmup at an easy pace on the roads around the school with a couple of laps on the track before heading over to the start. The course was mostly the one used by the high school xc team with the finish on the track.
The start was in a grassy area and we would be running in the grass with lots of mud and puddles and standing water for the bulk of the course. I got off to a good start trying not to push the pace too much. My goal was not to get hurt, fall down or turn a knee or ankle so I didn't want to push too hard. I just wanted to get in a good hard effort and have some fun. After half a mile or so we had spread out a bit and then we turned onto a rough gravel road for about a half mile out and back. I passed several younger folks that had gone out too fast and then the order was pretty much set for the remainder of the race.
I passed the mile in 7:40 and was pretty happy with that considering the conditions. Just about then I was passed by a woman and she would be the only one to pass me. Around 1.25 we ran up a very steep grassy hill that slowed me down considerably but after that the remainder of the course was pretty flat. I just concentrated on being careful trying to maintain a strong pace. There was no need to even try to avoid the mud and water because the course was saturated. Fun stuff. I was loving it and loving feeling so much better than expected.
Went through 2 miles in 16:00 for an 8:20 second mile and then just maintained until I hit the track. with 2/10ths to go. Nice strong finish in 24:58. Considering the conditions , I've done no speedwork and that I was just putting out about 90% effort I was very pleased with my time.
A very enjoyable run in the rain and puddles. Now I'm really tapering. Seriously. I mean it.
Friday, March 23, 2012
Me and Umstead. Part 2. First runs
My first encounter with Umstead as a runner came back in October of 1978. I had been running for about 16 months and racing for about 7 months and now I was looking forward to doing a cross-country race in Tanglewood Park outside of Clemmons NC. My brother, who I had gotten to join in with my running a few months earlier and I decided to go run on a trail at Umstead on the 28th of that October, about a week before the race.
We park on the Reedy Creek side which I think was probably the first time either of us had been on that side of the park and after looking over a map we headed down the Company Mill Trail. Things were going well until just after a mile we came to Crabtree Creek at the old mill site. There we lost the trail and after searching along the bank in both direction following false trails we gave up in frustration and ran back to our car. A quick look at the map and we realized that the trail continued onto the other side of the creek ! At that time there was no bridge over the creek or any other bridges on any of the trails for that matter. If you wanted to get to the other side you waded across.
Later in March of 1979 I returned to the park by myself on the Glenwood side of the park and went for a run on the Sal's Branch trail. Somewhere along the way, probably where the trail comes out at Big Lake, I got confused and couldn't figure out which way to go so I turned around and ran back the same way I had come ending up with about 4 miles.
Over the next few years as I had moved to Fayetteville and Hope Mills I didn't get back to the park but a couple of times. I was focusing more on trying to run fast 5 and 10K's so I was doing most of my running on the roads and track but I had always loved running around in the woods so I would occasionally find a trail to get in some miles. I took a new job in Oct of 1982 which involved driving all over Eastern NC so I began to look for parks and trails to run on close by to where I was working but that's another story.
We park on the Reedy Creek side which I think was probably the first time either of us had been on that side of the park and after looking over a map we headed down the Company Mill Trail. Things were going well until just after a mile we came to Crabtree Creek at the old mill site. There we lost the trail and after searching along the bank in both direction following false trails we gave up in frustration and ran back to our car. A quick look at the map and we realized that the trail continued onto the other side of the creek ! At that time there was no bridge over the creek or any other bridges on any of the trails for that matter. If you wanted to get to the other side you waded across.
Later in March of 1979 I returned to the park by myself on the Glenwood side of the park and went for a run on the Sal's Branch trail. Somewhere along the way, probably where the trail comes out at Big Lake, I got confused and couldn't figure out which way to go so I turned around and ran back the same way I had come ending up with about 4 miles.
Over the next few years as I had moved to Fayetteville and Hope Mills I didn't get back to the park but a couple of times. I was focusing more on trying to run fast 5 and 10K's so I was doing most of my running on the roads and track but I had always loved running around in the woods so I would occasionally find a trail to get in some miles. I took a new job in Oct of 1982 which involved driving all over Eastern NC so I began to look for parks and trails to run on close by to where I was working but that's another story.
Wednesday, March 21, 2012
Me and Umstead. Part 1.The early years
With the Umstead 100 fast approaching, I have been thinking about my relationship with the park and race so I thought I might give you a little history.
My first encounter with William B.Umstead State Park would have probably been in 1963 or 1964. My family had moved to Wake County over the Christmas holidays just after my 8th birthday and I was soon involved in Cub Scout and church activities and I have vague memories of picnics and gatherings in the following years. There may have been trips just with the family but it is hard to remember much from nearly 50 years ago now. I do remember playing in the creek down the hill from the main picnic area where the Sycamore Trail crosses on a bridge now.
In those days it was a long drive through the country to get there from Garner and other than the airport, which was much smaller then, there was no development on either side of the park so it seemed very remote.
When I was in high school I know I made a few trips out into the woods there and in probably 1972 or 73 I took a date there and we rented a rowboat and paddled around Big Lake. I've got some old photos from that day and if I can find them I'll see if I can scan them in the computer and post them.
My first encounter with William B.Umstead State Park would have probably been in 1963 or 1964. My family had moved to Wake County over the Christmas holidays just after my 8th birthday and I was soon involved in Cub Scout and church activities and I have vague memories of picnics and gatherings in the following years. There may have been trips just with the family but it is hard to remember much from nearly 50 years ago now. I do remember playing in the creek down the hill from the main picnic area where the Sycamore Trail crosses on a bridge now.
In those days it was a long drive through the country to get there from Garner and other than the airport, which was much smaller then, there was no development on either side of the park so it seemed very remote.
When I was in high school I know I made a few trips out into the woods there and in probably 1972 or 73 I took a date there and we rented a rowboat and paddled around Big Lake. I've got some old photos from that day and if I can find them I'll see if I can scan them in the computer and post them.
Monday, March 12, 2012
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.
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.
Tuesday, February 28, 2012
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
Thursday, February 16, 2012
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
Sunday, January 29, 2012
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
Tuesday, January 17, 2012
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
Wednesday, January 11, 2012
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.
Saturday, December 31, 2011
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.
Wednesday, December 28, 2011
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.
Wednesday, December 14, 2011
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.
Thursday, December 08, 2011
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
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
Thursday, December 01, 2011
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.
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.
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