Tuesday, May 21, 2019

Spring 2019 Races

Attempting to write some brief reports on some of my races so far this year. After 4 Fore 30 in December, I developed what I determined to be IT Band pain my right leg. This took awhile to figure out and I continued to mostly run through it. I took a week off and no improvement at all so I started to do exercises and slowly seen improvement. It was aggravated the most on trails. About 2 weeks after Syllamo (4 months from onset) it thankfully disappeared. I've had some good training and a few decent races.

Three Days of Syllamo
I decided to go back to Syllamo (March 16-17) to run just the 50 miler and 20K this year. I've run the 3 day stage race, 50K, 50 miler, and 20K 5 times with the last time being in 2015. I drove down on Friday after work and stayed with Jeff and Allan in a really nice cabin.

The course this year was the out and back. I ran the first half in 4:58 and the last have in 5:08 but it felt even slower. 10:06 - 8th place and the fastest I've run this version of the 50 miler but helps I didn't run the 50K the day before. I loved running it on fresh legs. Overall went okay but I had some trouble running some of the downhills due to the IT band issues I was having so I couldn’t push the downhill. Also, I didn’t feel great the last 10 miles which was likely lack of adequate hydration.

The weather was perfect and finally got some adequate sun that I’ve been missing all winter. It was my second slowest of the 6 times for the 20k. At some point later in the 20K, I was finally able to run downhill easier. I said after finishing the 50 miler it was going to be a scenic hike. I did end up running it about the same pace as the 50 miler. We had 6 runners from Columbia at the 50 miler and we all finished. It was a challenging day for all of us. We snapped a photo before the race.





Lion's Roar 24 hour
Lion’s Roar 24 hour (April 12-13) was truly an amazing experience to watch unfold from the moment Jason Conner envisioned this race to the very end. He pulled it off and it was a success. It was truly a community event held at Columbia Christian Academy on their 37 acre property. There were many local sponsors that added so much to this event. He sought input from the running community and followed through. The race raised an amazing amount of money for Welcome Home, an organization that assists at-risk veterans. The event also held a 6 hour and 12 hour option. 

There were so many amazing performances happening in 6, 12, and 24 hours by many friends and others setting distance PRs. The course was run on a mowed 2 mile path which amazingly came out 2 miles every time on my GPS. I kept pushing forward at whatever pace my body would allow and mostly running but many walk breaks. I had a couple rough loops in the 90s and my final 2 I was pretty much ready to be done. I ate something I shouldn’t have at 102 miles, came back up repeatedly but felt much better in a couple minutes and continued the next loop.

The support and encouragement by everyone was amazing. Without that I would not have completed 59 loops, 118 miles, a new distance PR and at 100 miles, 19:27, a new 100 mile PR. Hugh came and completed my last loop with me. Earlier in the day he made an appearance with AbbyDog who was happy to see me. Placed 1st overall and honored to be part of the top 3 with Sam and Joe, both amazing performances as well. Too many others to mention but some really impressive distances were reached. 




Trail of Four Winds 25K
This race took place on May 4 and was only 1 hour 15 minutes drive to Lake Ozark, Public Beach #2. I felt good the entire race and splits were very even. The trails were a bit muddy but I still felt like it was a very fast course. I finished the 25K (15.87 mi GPS) in 2:17:36, 10th overall and 2nd in age group. I enjoyed the opportunity to try out my fast trail running legs a little before Berryman. I've already signed up for next year's race.





Berryman
Survived my 12th Berryman (10th 50 miler there and 2 marathons). I was surprised I placed 2nd overall but I tend to place well when it is warmer. My first loop was 4:37 and second was 5:10. Very impressed by Joe Cooper's win and I expected he would do well. It was a tough day for everyone with a lot of challenges.I was not happy to be passing Sam Wells at Brazil Creek, 41 miles since I knew he wasn't doing well. I walked a bit before telling him I was going to see if I could run. I I passed 4 people in the 2nd loop, moving into 2nd the last 5 miles. I’ve never ended a race with so much salt on my skin and shorts. Observed others with the same. Guessing something to do with lack of heat acclimation. Otherwise, I felt pretty decent considering the heat. We started the race at 65 and it was supposed to get up to 85. I hydrated with Pickle Juice at each drop bag, plus a bottle of Body Armour for electrolytes. I ate 3 gels plus a Bonk bar and a mostly a little fruit at aid stations. I forgot to bring Body Glide but had no major problems. I credit the Vuori shorts and feet were the same as usual and heels and a few toes a little red. 




Monday, December 31, 2018

2018 Running and Racing Review

Running mileage was 2471.

Goals accomplished (or not accomplished) for 2018:
I set a goal to do 60 weight workouts and completed 32. I completed 33 last year. I had some consistent months but my racing schedule interferes with my consistency.

I made some progress on decluttering upstairs but still not done.

I definitely succeeded in having more fun both at work and running.

Ran 1 marathon and 9 ultras this year, 1 marathon less and 5 ultras more than last year. I didn't feel drained like I did for part of last year which I blame on my previous job. I finished the year feeling good although it would probably have been better to end the ultra season in October after Backyard rather than December although winning 4 Fore 30 was a good way to end the year.

Total Miles:
2018 - 2471
2017 - 2529
2016 - 2472
2015 - 2588
2014 - 2683 (yes, the exact same as 2012)
2013 - 2405
2012 - 2683
2011 - 2460
2010 - 2839
2009 - 2675
2008 – 3014
2007 – 2572
2006 – 1937
2005 – 2090
2004 - ~1000

Marathons (35 total):
2018 - (1) Heart of America Marathon (BQ)
2017 - (2) Marathon to Marathon (BQ), Heart of America Marathon (BQ)
2016 - (1) Heart of America Marathon (BQ)
2015 - (1) Heart of America Marathon (BQ)
2014 - (1) Heart of America Marathon (BQ)
2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)
2012 - (2) Post Oak Trail Marathon, Heart of America Marathon (BQ)
2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)
2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)
2009 - (5) Disney Marathon (BQ and Sub-3 hr), 3 Days of Syllamo (Trail), Boston Marathon (BQ and Sub-3 hr), Heart of America Marathon (BQ and Course PR), Louis & Clark Marathon (BQ and Sub-3 hr)
2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro
Marathon
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)
2004 - (1) Heart of America

Ultramarathons (71 total):
2018 - (9) - Ozark Foothills 50K, Strolling Jim 40 mi, Berryman Trail 50 mi, Last Runner Standing 54 mi, Get Your Butt Kicked at Route 66 41.7 mi, Psycho Psummer Run Toto Run 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 112.5 mi, Fore for 30 88 mi
2017 - (4) - Berryman Trail 50 mi, Psycho Psummer Run Toto Run 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 100 mi
2016 - (10) - Psycho Wyco Winter 50K, Ozark Foothills 50K, Free State Trail 100K, Flatrock 100K, Berryman Trail 50 mi, Kettle Moraine 100 mi, Psycho Psummer 50K, Barkley Fall Classic 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 91.67 mi
2015 - (8) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Mark Twain 50 mi, Rock Bridge Revenge 50K, Defiance 50K, Ozark Trail 100
2014 - (7) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman Trail 50 mi, Mohican 100 mi, Barkley Fall Classic 50K, Rock Bridge Revenge 50K, Big's Backyard Ultra 104 mi
2013 - (4) Land Between the Lakes 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Leadville Trail 100 mi
2012 - (9) Post Oak 50K, 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Free State Trail 100K, Berryman Trail 50 mi, Kettle Moraine 100K (PR), Psycho Psummer 50K, Burning River 100 mi, Big Dog's Backyard Ultra 104 mi
2011 - (5) Psycho Wyco 50K, Grand Canyon 47 mi, Psycho Psummer 50K, Rock Bridge Revenge 50K, Pumpkin Holler 100 mi (PR)
2010 - (6) Psycho Wyco 50K, Free State Trail 100K (PR), Kettle Moraine 100 mi (PR), Flatrock 50K, Rock Bridge Revenge 50K, Ozark Trail 100 mi
2009 - (4) 3 Days of Syllamo 50 mi, Psycho Wyco 50K, Berryman 50 mi, Q50 Ultramarathon 50K (PR)
2008 – (4) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman 50 mi, Rock Creek Trail 50K
2007 - (1) Hocking Hills Indian Run 60K

Number of each type of races for 2018:
100 mi+ - 1
88 mi - 1
50 mi+ - 2
40 mi+ - 2
50K - 3
Marathon – 1
Half Marathon - 3
10K - 1
5 mi - 1
4 mi - 1
5K - 3

I didn't count the Thursday night trail races.

Total running miles run in 19 races - 568.4 miles (2017 - 16 races – 326 mi)

States I ran marathons and ultras in 2018 (3): MN, MO, TN
All states I have run marathons and ultras (19): AR, AZ, CO, FL, IA, IL, LA, KS, KY, MA,MD, MN, MO, OH, OK, OR, TN, WA, WI

2015 PR in 4 mi
2014 PR in 4 mi
2013 PR in 50 mi
2012 PRs in 25K, 100K
2011 PRs in 4 mi, 10K, 100 mi
2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi
2009 PRs in 5K, 25K, half marathon, and 50K
2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi
2006 PRs in 20K, half Marathon, and marathon

Goals for 2018 (same as 2017):
1.  Continue weight lifting and try to get at least 60 workouts for the year (deadline Dec 31).

2.  Declutter upstairs.

3.  Have more fun.

Possible races planned for 2019:
January - Runner's Choice 20K
February - Nut Race 5K  Taum Sauk 50K
March - Syllamo 50 mi, Sedalia Half Marathon
April - 24 Hour Lion's Roar
May - Trail of the Four Winds 25K, Berryman 50 mile
July - Parley Pratt Memorial Freedom Run, Never Summer 100K
August - Sandbagger 5 mi, Dome 48 Hour
September - Heart of America Marathon
October -  Rock Bridge Revenge 50k, Backyard Ultra
November - Thanksgiving Day Pie Run 10K
December - Cheese and Sauerkraut 10 miler, 4 Fore 30

Monday, December 03, 2018

Fall 2018 Races

I got a little behind on race reports but here's a short recap on Rock Bridge Revenge and Big's Backyard Ultra. Then a more in depth report of 4 Fore 30 which was my first time running this event.

Rock Bridge Revenge

I ran Rock Bridge Revenge 50k on October 5. Started out warm and humid in 70s and began raining about 21 miles. I ran first loop in 2:24 and second about 2:29. Overall 4:53:32 and about 30 sec course PR over my time in 2015. I placed 2nd overall. I enjoyed running quite a few miles with Jake G. It was a tough week since my mom died October 2nd but it was nice to enjoy the day.




Big's Backyard Ultra

I ran 112 miles at Backyard Ultra which exceeded my expectations. I was hoping to beat my previous record of 104 miles. I decided to stop even though I had about 4 extra minutes. I was unsure if I could do another loop under 1 hour and wanted it to count. That is my lame excuse. For some reason I felt pretty disconnected this time. I was able to continue and not let my mind tell me to stop as soon as other years. Allan B. went with me and helped me after he timed out.




4 Fore 30

December 2 I ran 4 Fore 30 which was held in Camdenton, MO at the Lake Valley Golf Club. It was a last runner standing type event where at the top of each hour we started the 4 mile course with 1 hour to complete. Those that fail to do so or fail to show up at the start line at the top of the hour are eliminated. This race differed from Big’s Backyard Ultra in that it would end when one runner remained or 30 hours whichever came first where BBU can go on for days. If both started the 30th hour, the first to finish in the final hour is the winner. Proceeds from the race benefited Kids’ Harbor, a Lake-area based nonprofit that assists victims of child abuse.

I went to bed at 7:30 Friday night and left very early Saturday for the 6 am start and 80 minute drive. When I arrived I picked up my bib and set up my aid station near the start.

Thirty six runners, 26 men and 10 women toed the start line for this inaugural race. The 2 oldest were in their 60s and 2 youngest were under 17. Scott, one of the race directors ran the first loop with us to make sure we could see the markings in the dark due to the rain. It rained Friday night so there was water standing in a few places along the cart path where we ran. We passed the start line at mile 2. There was an aid station at the start and many runners set up their own as well or went back to their cars between loops since parking was close. The temperature at the start was in the upper 40s and soon in the 50s as the sun came out. It was a nice day so the golfers were out but we still got to use the entire 4 mile cart path and no issues with golf balls but there were a few minor incidents with walnuts that blew off some trees. Being on the cart path, there was plenty of time for me to complete the course in an hour and have 15+ minutes to rest, eat, etc, but I didn’t sleep.

The race aid station served potatoes, grilled cheese, quesadillas, rollups, chicken noodle soup, oranges, pork rinds and more. I did not try the pork rinds but I’m sure they would have been just fine. Margie, working the aid station much of the time would walk around offering grilled cheese or soup. When I passed at the 2 mile point, she would ask if I was okay or needed anything. Everyone was so helpful and it was appreciated. I brought a variety of food and ate grapes, bananas, divinity, pecan pie, protein shakes (a new thing for me during a race and worked well), pepperoni/cheese wraps (purchased and too dry with no condiments), cola, ginger ale, Sword, mixed nuts, Sweet Brown Sugar Sun Chips, guac, fruit and chia cups, Pickle Juice, and Muddy Buddies. I had more food than I needed and brought gels but consumed none of them as I am not that fond of them during these longer events. The little pecan pies are great since they pack 480 calories into a very small amount of food which is enough to keep me going a couple hours. Also, the pie and other sweets definitely stave off any bonk that has hit me when I didn’t use something with an infusion of sugar during an event this long.

The course had some hills which I walked. Some of the downhills were pretty steep and hard on the quads so I tried to be gentle going downhill. During the day it was quite windy at times but much of it worked out to be a tailwind depending on the direction I was headed at the time. Gradually it started to cool off and I had to change into a long sleeve shirt and eventually a wind breaker later when it was cold and windy.

During the first 12 hours (7 hours/loops being an ultra at 28 miles) several runners ended up completing their first ultra with some going even further than the first 12 hours. A few had never even completed a marathon and I think a lot of people went further than they originally expected. Our bib indicated how far we planned to go and there were 5 runners that had said they planned to go all the way (bibs in the 90s). Runners gradually dropped out and from the 12th – 17th hour, we had 9 runners still going strong. It got colder during the night and there was a gusty wind but I was plenty warm with a shirt, zip pullover, windbreaker, gloves, headband, and Vuori shorts that are a little longer and heavier than most I wear. They breathe well and I love them in any temperature. Earlier I had moved my car to where I had my aid station set up since there were fewer runners left. I sat in the car between loops to stay out of the wind and waited for the 3 minutes, 2 minute and 1 minute warning. When it was cold there was no need to get out until the 1 minute warning and still had over a half minute to wait to start again.

My quads were hurting at 64 miles. My left knee and right quad were hurting at 68 miles. The course was slanted in places and the steep downhills were taking their toll a little. I slowed down on purpose in loop 17 and 18. Starting the 18th hour, there were 4 runners remaining and then 3 runners remaining at 19th hour. In loop 19, I picked it up, nothing hurt and the change in how my legs felt was amazing. I think the issue was just muscles tightening up and pulling on knees and quads as I have experienced this before a few times.

Finally only 2 runners in the 20th hour which was sooner than I expected and things started to get real. I had met Chris, the other remaining runner after HOA where he finished right me and only 1 minute. We were also set up next to each other all day. I was a little stressed about the fact that if we went 30 hours, that the fastest person in the final loop was declared the winner. I’m not sure I can explain why but I really didn’t want to see it end this way. I would have preferred a cumulative time overall or maybe flip a coin over the thought of racing anyone on the final loop. I like him and wouldn’t want his race to end this way if I were to run it faster. If it ended with me losing the loop, I wouldn’t have like it either so I just didn’t see how I could feel good about winning or even losing in that way. However, this is what I signed up for so I needed a strategy to be ready if that 30th loop race took place. I had no doubt I could go 120 mile or 30 hours since the pace was easy for me. Chris still looked strong too. He had run slower earlier in the day but once his friends he was running with left, he picked up the pace. I decided I needed to slow down until the final loop and conserve my energy. I’ve had bursts of speed at the end of a few 100 milers before and probably could do the same after 116 miles if necessary.

I never got the chance to race him the final loop since shortly after we started loop 22, I noticed he had not passed me and then noticed I wasn’t seeing his light. I was afraid to turn around and look so kept running. Once I went around the first corner, I didn’t see his light and was a little sad thinking he must have turned around since shutting off his light would have been highly unlikely on this course in the dark. I picked up the pace a bit thinking this was likely my last loop. As I was approaching the start, I noticed his truck with the headlights on. Before I was a little in denial that he had dropped but this confirmed. I started to walk that direction and the race director’s pointed out that he was with them right where I needed to turn to complete the last 2 miles. He congratulated me and said he decided he wanted to go home. I told him he was a very strong runner but that I understood. I went back out and completed the last 2 miles in 43:38 counting the time stopped so about as fast as my first loop of the day.

I changed into some drier clothes and then went inside to receive my award goodies including an acrylic painting, shirts, and golf ball with 76 miles printed on it. They had golf balls for different milestones and it was the closest to 88 miles. I drove home before I started to get sleepy. Usually, after Big’s Backyard Ultra, I am ready to wind down for a few months with little interest in doing any more ultras. Allan had alerted me to this race months ago and I had kept in mind and then signed up on my birthday before the price went up. For the 6 weeks between BBU and 4 Fore 30, I didn’t run as much with my longest run at 16 miles and ended up with 2 weeks of 20-ish and 4 weeks of 40-ish miles. I took many days off due to the cold weather and decided that I would go and have fun. It was fun but I am now ready to hibernate for a few months.

Finally, I’d like to say that the race directors Alysia and Scott did an excellent job for this inaugural event and Margie (and others) did an excellent job taking care of everyone at the aid station. The friendly runners and caring volunteers are another reminder there is still good in this world.

4 mile loop splits:

1 – 42:53
2 – 42:39
3 – 41:30
4 – 43:12
5 – 40:57
6 – 41:43
7 – 41:21
8 – 41:09
9 – 41:22
10 – 43:00
11 – 44:56
12 – 45:15
13 – 45:56
14 – 47:07
15 – 48:47
16 – 45:32
17 – 49:38
18 – 50:13
19 – 43:13
20 – 50:33
21 – 47:41
22 – 43:38







Monday, October 08, 2018

Summer 2018 Races

Get Your Butt Kicked at Route 66 (6 hour)

July 14, I ran Get Your Butt Kicked at Route 66 (State Park, Eureka, Mo), a 6 - hr event that started at 6 pm. There were 2 different loops we could run . I ran 16, 2.4 mi loops and 9, 0.33 mi loops at the end for a total 41.7 mi. Overall about 8:30 pace. I ran 8 min for about first 26 miles and then gradually slowed. 2nd overall of 93 and 1st in Masters age group. I was hoping at least 42 miles so I guess I got my butt slightly kicked. We really got lucky with the weather. We had rain before the race and during which kept temperature in the 70s. Originally was supposed to be 91 at start. My first time running this format and I really enjoyed it. Tough to keep moving!




Psycho Psummer 50K

I ran my 11th Psycho 50k on July 21 - 7 Psummer and 4 winter. Temperature was not too bad - 68 - 86. I ran 5:10:11 - loops were 1:37:20, 1:44:10 and 1:47:40. My time was my second fastest for the summer version. Usually the splits are further apart when it gets in the 90s -100. I placed 8th overall of 71 finishers and 1st 40-49 AG.





Heart of America Marathon

Finished my 15th Heart of America - 3:22, 3rd overall and my slowest HOA by 2 minutes.