tag:blogger.com,1999:blog-238314872024-03-06T22:18:52.847-06:00Love to RunAndy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.comBlogger335125tag:blogger.com,1999:blog-23831487.post-67167851643751875442023-12-31T21:10:00.002-06:002023-12-31T21:51:54.536-06:002023 Fitness and Race Review<p>Once again, I didn't write any race reports on Blogger since those are on Facebook. I've been using this site to save a summary for each year. I started the year off with 4 short races and then ran the 50 miler at Three Days of Syllamo. I had fun and ran well but helped that I only ran the 50 miler. </p><p>In April, I ran the 12 hour Lions Roar, my 100th ultra. This is a special race to me and it was really cool to run a local event as my 100th. I had an A goal to run 70 miles (placed 2nd overall) and that's exactly what I ran. I barely had a moment to spare and had to stay really focused to meet this crazy goal. Jason and Brooke, the race directors presented a plaque to commemorate my 100th ultra. This is always a well organized event and they made it extra special for me. </p><p>I ran the Berryman (Grandmasters winner) trail marathon in May. I haven't been feeling the 50 miler the past 2 years at this event. It's still fun since we always have a group of runners from Columbia that camp together. </p><p>In June I ran Dark to Dawn 9 hour and in July I ran Get Your Butt Kicked at Route 66, 6 hour. I surprised myself placing first in both events. Also, ran 40 miles in each event but the Dark to Dawn 9 hour is trail and GYBK is 6 hours on a hard surface. </p><p>In September I ran my 20th consecutive Heart of America Marathon, shaving 6 minutes off last year and overall Masters. This isn't getting any easier but I was still hoping for sub-3:30. </p><p>In October, I ran a respectable 5:12 at Rock Bridge Revenge, placing 3rd overall. I was pretty tired going into this race so was pleased with my time. Also, enjoyed running with Becky and Tim for quite a few miles. </p><p>In early December, 2 days after moving I ran 8 loops at 4 Fore 30. I was extremely exhausted from moving and lack of sleep going into this race. I think my body barely noticed I ran 33 miles since I just kept on going with cleaning, moving and unpacking immediately after the event. Overall, a decent year of running and had fun at every single event, tired or not.</p><p>Running mileage was 2,249 miles, a bit more than last year. My mileage started to drop off in October and November, picking back up in December as I have recovered from the big move.</p>53 weight workouts which was 2 less than in 2022.<div><br /></div><div>I've done a lot of walking with dogs this year but have been terrible at tracking, I will try to do better in 2024. I'd estimate several 100 miles of walking but only tracked around 100.<div><br />I ran 22 races in 2023 and 6 were ultras (1 more than 2022) and 2 marathons. Ended the year at 150 lbs, down 10 lbs from the beginning of the year. The secret to the weight loss was retiring at the end of October and moving. The trade off is a sore elbow from moving. <br /><br />Total Miles:<div>2023 - 2249<br /><div>2022 - 2165<br /><div>2021 - 2,356<br /><div>2020 - 3219<br />2019 - 2728<br />2018 - 2471<br />2017 - 2529<br />2016 - 2472<br />2015 - 2588<br />2014 - 2683 (yes, the exact same as 2012)<br />2013 - 2405<br />2012 - 2683<br />2011 - 2460<br />2010 - 2839<br />2009 - 2675<br />2008 – 3014<br />2007 – 2572<br />2006 – 1937<br />2005 – 2090<br />2004 - ~1000<br /><br />Marathons (42 total):</div><div>2023 - (2) Berryman Trail Marathon, Heart of America Marathon</div><div>2022 - (2) Berryman Trail Marathon, Heart of America Marathon</div><div>2021 - (1) Heart of America Marathon (BQ)</div><div>2020 - (1) Heart of America Marathon (BQ)<br />2019 - (1) Heart of America Marathon (didn't BQ but ran less than a week after running The Dome)<br />2018 - (1) Heart of America Marathon (BQ)<br />2017 - (2) Marathon to Marathon (BQ), Heart of America Marathon (BQ)<br />2016 - (1) Heart of America Marathon (BQ)<br />2015 - (1) Heart of America Marathon (BQ)<br />2014 - (1) Heart of America Marathon (BQ)<br />2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)<br />2012 - (2) Post Oak Trail Marathon, Heart of America Marathon (BQ)<br />2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)<br />2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)<br />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)<br />2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)<br />2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed<br />4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro<br />Marathon<br />2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)<br />2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)<br />2004 - (1) Heart of America<br /><br />Ultramarathons (104 total):</div><div><b>2023</b> - (6) - 3 Days of Syllamo, 50 mi, Lions Roar 12 hour - 70 mi, Dark to Dawn 9 hr - 40.2, Get Your Butt Kicked at Route 66 - 6 hr - 40.1 mi, Rock Bridge Revenge 50K, 4 Fore 30 - 33.3 mi</div><div><b>2022</b> - (5) - 3 Days of Syllamo, 50 mi, 50K, Dark to Dawn 40.2, Get Your Butt Kicked at Route 66 - 6 hr - 36.6 mi, Tunnel Hill 50 mi </div><div><b>2021</b> - (9) - 3 Days of Syllamo, 50 mi, Ozark Foothills 50 mi, Lion's Roar 24 hour - 90 mi, Berryman 50 mi, LOTO Endurance 6 hr - 35 mi, Get Your Butt Kicked at Route 66 - 6 hr - 41.464 mi, Never Summer 100K, Arrowhead 24 hour - 103.65 mi, Minnie Ha Ha 12 hour - 63.54 mi</div><div><b>2020</b> - (5) - Quivering Quads 50K, Dark to Dawn 6 hour 33.5 miles, Rock Bridge Revenge 50K, Ozark Trail 100 mi, 4 Fore 30 Infinity - 75 mi<br /><b>2019</b> - (9) - 3 Days of Syllamo 50 mi, Lion's Roar 24 hr - 118 mi, Berryman 50 mi, Last Runner Standing 62.4 mi, Dark 2 Dawn 6 hr 33.5 mi, Never Summer 100K, Six Days in the Dome 48 hr 129.78 mi, Big's Backyard Ultra 104.16 mi, 4 Fore 30 - 112.5 mi<br /><b>2018</b> - (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<br /><b>2017</b> - (4) - Berryman Trail 50 mi, Psycho Psummer Run Toto Run 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 100 mi<br /><b>2016</b> - (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<br /><b>2015</b> - (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<br /><b>2014</b> - (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<br /><b>2013</b> - (4) Land Between the Lakes 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Leadville Trail 100 mi<br /><b>2012</b> - (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<br /><b>2011</b> - (5) Psycho Wyco 50K, Grand Canyon 47 mi, Psycho Psummer 50K, Rock Bridge Revenge 50K, Pumpkin Holler 100 mi (PR)<br /><b>2010</b> - (6) Psycho Wyco 50K, Free State Trail 100K (PR), Kettle Moraine 100 mi (PR), Flatrock 50K, Rock Bridge Revenge 50K, Ozark Trail 100 mi<br /><b>2009</b> - (4) 3 Days of Syllamo 50 mi, Psycho Wyco 50K, Berryman 50 mi, Q50 Ultramarathon 50K (PR)<br /><b>2008</b> – (4) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman 50 mi, Rock Creek Trail 50K<br /><b>2007</b> - (1) Hocking Hills Indian Run 60K<br /><br />Number of each type of races for 2023:</div><div>70 mi - 1</div><div>50 mi - 1</div><div>40 mi - 2<br />50K+ - 2 <br />Marathon – 2<br />25K - 1<br />Half Marathon - 2 <br />20K - 1 <br /></div><div>10 mi - 1</div><div>9 mi Ruck/Run - 1</div><div>5 mi - 1 </div><div>7K - 2</div><div>4 mi - 1 <br />5K - 4</div><div><br />Total running miles run in 22 races - 403 miles (2022 - 18 races - 370 miles) <br /><br />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<br /><br />2023 PR - 12 hr - 70 mi<br />2019 PR - 24 hr - 118 mi<br />2018 PR - 6 hr - 41.7 mi<br />2015 PR in 4 mi<br />2014 PR in 4 mi<br />2013 PR in 50 mi<br />2012 PRs in 25K, 100K<br />2011 PRs in 4 mi, 10K, 100 mi<br />2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi<br />2009 PRs in 5K, 25K, half marathon, and 50K<br />2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi<br />2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi<br />2006 PRs in 20K, half Marathon, and marathon<br /><br />Races/Possible races planned for 2024:</div><div>Jan - Shippey Relay, Runners Choice 20K</div><div>Feb - Psycho Winter 50K</div><div>March - Syllamo 50 mile?</div><div>April - Lion's Roar 24 hr</div><div>May - Berryman Marathon</div><div>June - ?</div><div>July - ?</div><div>August - Sandbagger 5 mi<br />September - Heart of America Marathon?<br />October - Rock Bridge Revenge 25K or 50K?</div><div>November - Fore for 30, Thanksgiving Day Pie Run 5K or 10K<br />December - Cheese & Sauerkraut 10 mi</div></div></div></div></div></div>Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-54589078566898327452022-12-31T20:03:00.003-06:002023-01-27T15:22:47.723-06:002022 Running and Race Review<p>Once again, I didn't write any race reports on Blogger. I did a few reports on Facebook after each race. Sometimes that is a struggle but feels good to look back after it is done. I started the year off struggling with Three Days of Syllamo 50K, 50 mile and 20K in March running slower times than in the past. It was a hard 3 days but I had "fun". In April, I ran the Rim to Rim to Rim (not a race) and then Rim to River to Rim, the next day. It was truly fun to not be competing and just enjoying the journey with friends. In May, I ran the Berryman marathon (wasn't feeling the 50 miler even when I signed up) and won the Grand Masters age group surviving the wind and pouring sideways monsoon. In June, I ran the Dark to Dawn 9 hour, starting the race with really good conditions until it rained and turned the trails to mud. I ran fewer miles than I'd hoped but was 2nd male and 3rd place overall. In July, I ran Get Your Butt Kicked at Route 66, 6 hour. I ran a disappointing 36.6 miles, 4.8 miles less than 2021 and placed 4th. It was pretty warm and humid. I walked 11 miles the day before so maybe that wasn't too smart. It seemed like a tough day for many. I ran my 19th consecutive Heart of America Marathon in September in 3:39, my slowest HOA. I dropped from the 50K to the 25K for Rock Bridge Revenge since I ran FLATS Half Marathon, the week before and my PF (that started up around July) was really hurting. In November, I was signed up for the Tunnel Hill 100 miler. Even though the course was flat, it really beat me up and I stopped and took a 50 mile finish rather than repeat the course again. Probably the smartest decision I made all year!</p><p>Running mileage was 2,165 miles. My mileage started to drop off after July (my PF probably an issue) and plummeted from October to the end of the year, no longer averaging my typical 200 miles per month and about half in December. </p>55 weight workouts which was 4 less than in 2021.<br /><br />I ran 18 races in 2022 and 5 were ultras (4 less than 2021) and 2 marathons. Ended the year at 160 lbs, the same as last year. I think the PF is slowly improving.<br /><br />Total Miles:<div>2022 - 2165<br /><div>2021 - 2,356<br /><div>2020 - 3219<br />2019 - 2728<br />2018 - 2471<br />2017 - 2529<br />2016 - 2472<br />2015 - 2588<br />2014 - 2683 (yes, the exact same as 2012)<br />2013 - 2405<br />2012 - 2683<br />2011 - 2460<br />2010 - 2839<br />2009 - 2675<br />2008 – 3014<br />2007 – 2572<br />2006 – 1937<br />2005 – 2090<br />2004 - ~1000<br /><br />Marathons (40 total):</div><div>2022 - (2) Berryman Trail Marathon, Heart of America Marathon</div><div>2021 - (1) Heart of America Marathon (BQ)</div><div>2020 - (1) Heart of America Marathon (BQ)<br />2019 - (1) Heart of America Marathon (didn't BQ but ran less than a week after running The Dome)<br />2018 - (1) Heart of America Marathon (BQ)<br />2017 - (2) Marathon to Marathon (BQ), Heart of America Marathon (BQ)<br />2016 - (1) Heart of America Marathon (BQ)<br />2015 - (1) Heart of America Marathon (BQ)<br />2014 - (1) Heart of America Marathon (BQ)<br />2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)<br />2012 - (2) Post Oak Trail Marathon, Heart of America Marathon (BQ)<br />2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)<br />2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)<br />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)<br />2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)<br />2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed<br />4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro<br />Marathon<br />2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)<br />2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)<br />2004 - (1) Heart of America<br /><br />Ultramarathons (98 total):</div><div><b>2022</b> - (5) - 3 Days of Syllamo, 50 mi, 50K, Dark to Dawn 40.2, Get Your Butt Kicked at Route 66 - 6 hr - 36.6 mi, Tunnel Hill 50 mi </div><div><b>2021</b> - (9) - 3 Days of Syllamo, 50 mi, Ozark Foothills 50 mi, Lion's Roar 24 hour - 90 mi, Berryman 50 mi, LOTO Endurance 6 hr - 35 mi, Get Your Butt Kicked at Route 66 - 6 hr - 41.464 mi, Never Summer 100K, Arrowhead 24 hour - 103.65 mi, Minnie Ha Ha 12 hour - 63.54 mi</div><div><b>2020</b> - (5) - Quivering Quads 50K, Dark to Dawn 6 hour 33.5 miles, Rock Bridge Revenge 50K, Ozark Trail 100 mi, 4 Fore 30 Infinity - 75 mi<br /><b>2019</b> - (9) - 3 Days of Syllamo 50 mi, Lion's Roar 24 hr - 118 mi, Berryman 50 mi, Last Runner Standing 62.4 mi, Dark 2 Dawn 6 hr 33.5 mi, Never Summer 100K, Six Days in the Dome 48 hr 129.78 mi, Big's Backyard Ultra 104.16 mi, 4 Fore 30 - 112.5 mi<br /><b>2018</b> - (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<br /><b>2017</b> - (4) - Berryman Trail 50 mi, Psycho Psummer Run Toto Run 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 100 mi<br /><b>2016</b> - (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<br /><b>2015</b> - (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<br /><b>2014</b> - (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<br /><b>2013</b> - (4) Land Between the Lakes 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Leadville Trail 100 mi<br /><b>2012</b> - (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<br /><b>2011</b> - (5) Psycho Wyco 50K, Grand Canyon 47 mi, Psycho Psummer 50K, Rock Bridge Revenge 50K, Pumpkin Holler 100 mi (PR)<br /><b>2010</b> - (6) Psycho Wyco 50K, Free State Trail 100K (PR), Kettle Moraine 100 mi (PR), Flatrock 50K, Rock Bridge Revenge 50K, Ozark Trail 100 mi<br /><b>2009</b> - (4) 3 Days of Syllamo 50 mi, Psycho Wyco 50K, Berryman 50 mi, Q50 Ultramarathon 50K (PR)<br /><b>2008</b> – (4) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman 50 mi, Rock Creek Trail 50K<br /><b>2007</b> - (1) Hocking Hills Indian Run 60K<br /><br />Number of each type of races for 2022:<br /></div><div>50 mi - 2 <br />50K+ - 3 <br />Marathon – 2<br />25K - 2 <br />Half Marathon - 2 <br />20K - 2 <br />10K - 1</div><div>10 mi - 1</div><div>5 mi - 1 </div><div>4 mi - 1 <br />5K - 1 </div><div><br />Total running miles run in 18 races - 370 miles (2021 - 19 races - 650 miles) <br /><br />States I ran marathons and ultras in 2021: AR, IL, MO<br />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<br /><br />2019 PR - 24 hr - 118 mi<br />2018 PR - 6 hr - 41.7 mi<br />2015 PR in 4 mi<br />2014 PR in 4 mi<br />2013 PR in 50 mi<br />2012 PRs in 25K, 100K<br />2011 PRs in 4 mi, 10K, 100 mi<br />2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi<br />2009 PRs in 5K, 25K, half marathon, and 50K<br />2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi<br />2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi<br />2006 PRs in 20K, half Marathon, and marathon<br /><br />Possible races planned for 2023:</div><div>Jan - Runners Choice 20K, Roc 7K</div><div>Feb - Stone Grinder 7K</div><div>March - Syllamo 50 mile?</div><div>April - Lion's Roar?</div><div>May - Berryman ?</div><div>June - Dark 2 Dawn 9 hour</div><div>July - Get Your Butt Kicked on Route 66 - 6 hour?<br />September - Heart of America Marathon?, Little's Back Yard Ultra?<br />October - FLATS Half Marathon?, Rock Bridge Revenge ?</div><div>November - Thanksgiving Day Pie Run 10K<br />December - Fore for 30?</div></div></div>Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-26772972090424186072022-08-31T17:01:00.005-05:002022-08-31T17:03:26.095-05:002021 Running and Race Review (LATE REPORT)<p>LATE REPORT </p><p>I didn't write any reports in 2021. I started the year off struggling with Syllamo 50 mile, Ozark Foothills 50 mile and Berryman 50 mile. Also, I struggled to get to 90 miles at Lion's Roar 24 hour. I had a good race at Get Your Butt Kicked (3rd place) at Route 66 so flat seems to be my thing. I also had a good race in Colorado at Never Summer, placing 3rd in my age group and several hours faster than when I ran it before. There was a course change so less elevation but overall went very well even though it was a bit "easier". The Arrowhead 24 hours wasn't easy at all but managed to get 1st place. It was a pretty warm day. A week later I ran Minnie Ha Ha 12 hour and placed 2nd which put me in 1st place for the EMUS race series for the year. The races for the last half of the year went much better than the first half.</p><p>Running mileage was 2,356. I was planning for 2,400 but wasn't feeling well the last week of the year. Tested negative for Covid.</p>59 weight workouts which was 2 more than in 2020.<br /><br />I ran 19 races in 2021 and 9 were ultras and 1 marathon. Ended the year at 160 lbs so 8 lbs gained since the beginning due to stress eating due to work later in the year. I stayed injury-free.<br /><br />Ran 1 marathon and 9 ultras. I've ended the year a little stressed (but improving) since I started a new job in December.<br /><br />Total Miles:<div>2021 - 2,356<br /><div>2020 - 3219<br />2019 - 2728<br />2018 - 2471<br />2017 - 2529<br />2016 - 2472<br />2015 - 2588<br />2014 - 2683 (yes, the exact same as 2012)<br />2013 - 2405<br />2012 - 2683<br />2011 - 2460<br />2010 - 2839<br />2009 - 2675<br />2008 – 3014<br />2007 – 2572<br />2006 – 1937<br />2005 – 2090<br />2004 - ~1000<br /><br />Marathons (38 total):</div><div>2021 - 2020 - (1) Heart of America Marathon (BQ)</div><div>2020 - (1) Heart of America Marathon (BQ)<br />2019 - (1) Heart of America Marathon (didn't BQ but ran less than a week after running The Dome)<br />2018 - (1) Heart of America Marathon (BQ)<br />2017 - (2) Marathon to Marathon (BQ), Heart of America Marathon (BQ)<br />2016 - (1) Heart of America Marathon (BQ)<br />2015 - (1) Heart of America Marathon (BQ)<br />2014 - (1) Heart of America Marathon (BQ)<br />2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)<br />2012 - (2) Post Oak Trail Marathon, Heart of America Marathon (BQ)<br />2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)<br />2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)<br />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)<br />2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)<br />2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed<br />4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro<br />Marathon<br />2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)<br />2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)<br />2004 - (1) Heart of America<br /><br />Ultramarathons (93 total):</div><div><b>2021</b> - (9) - 3 Days of Syllamo, 50 mi, Ozark Foothills 50 mi, Lion's Roar 24 hour - 90 mi, Berryman 50 mi, LOTO Endurance 6 hr - 35 mi, Get Your Butt Kicked at Route 66 - 6 hr - 41.464 mi, Never Summer 100K, Arrowhead 24 hour - 103.65 mi, Minnie Ha Ha 12 hour - 63.54 mi</div><div><b>2020</b> - (5) - Quivering Quads 50K, Dark to Dawn 6 hour 33.5 miles, Rock Bridge Revenge 50K, Ozark Trail 100 mi, 4 Fore 30 Infinity - 75 mi<br /><b>2019</b> - (9) - 3 Days of Syllamo 50 mi, Lion's Roar 24 hr - 118 mi, Berryman 50 mi, Last Runner Standing 62.4 mi, Dark 2 Dawn 6 hr 33.5 mi, Never Summer 100K, Six Days in the Dome 48 hr 129.78 mi, Big's Backyard Ultra 104.16 mi, 4 Fore 30 - 112.5 mi<br /><b>2018</b> - (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<br /><b>2017</b> - (4) - Berryman Trail 50 mi, Psycho Psummer Run Toto Run 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 100 mi<br /><b>2016</b> - (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<br /><b>2015</b> - (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<br /><b>2014</b> - (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<br /><b>2013</b> - (4) Land Between the Lakes 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Leadville Trail 100 mi<br /><b>2012</b> - (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<br /><b>2011</b> - (5) Psycho Wyco 50K, Grand Canyon 47 mi, Psycho Psummer 50K, Rock Bridge Revenge 50K, Pumpkin Holler 100 mi (PR)<br /><b>2010</b> - (6) Psycho Wyco 50K, Free State Trail 100K (PR), Kettle Moraine 100 mi (PR), Flatrock 50K, Rock Bridge Revenge 50K, Ozark Trail 100 mi<br /><b>2009</b> - (4) 3 Days of Syllamo 50 mi, Psycho Wyco 50K, Berryman 50 mi, Q50 Ultramarathon 50K (PR)<br /><b>2008</b> – (4) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman 50 mi, Rock Creek Trail 50K<br /><b>2007</b> - (1) Hocking Hills Indian Run 60K<br /><br />Number of each type of races for 2021:<br />100 mi+ - 1</div><div>90 mi - 1<br />100K+ - 2<br />50 mi+ - 3<br />50K+ - 2<br />Marathon – 1<br />25K - 2<br />Half Marathon - 1<br />20K - 1<br />10K - 1<br />5 mi - 0</div><div>7K - 2<br />5K - 2<br /><br />Total running miles run in 19 races - 650 miles (2020 - 7 races - 304 miles) <br /><br />States I ran marathons and ultras in 2021: AR, CO, , IL, MO<br />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<br /><br />2019 PR - 24 hr - 118 mi<br />2018 PR - 6 hr - 41.7 mi<br />2015 PR in 4 mi<br />2014 PR in 4 mi<br />2013 PR in 50 mi<br />2012 PRs in 25K, 100K<br />2011 PRs in 4 mi, 10K, 100 mi<br />2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi<br />2009 PRs in 5K, 25K, half marathon, and 50K<br />2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi<br />2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi<br />2006 PRs in 20K, half Marathon, and marathon<br /><br />Possible races planned for 2022:</div><div>March - 3 Days of Syllamo - 50K, 50 mi, 20K<br />May - Trail of the Four Winds 25K, Berryman 50 mile</div><div>June - Dark 2 Dawn - 9 hour</div><div>July - Get Your Butt Kicked on Route 66 - 6 hour<br />September - Heart of America Marathon<br />October - FLATS Half Marathon, Rock Bridge Revenge 50k</div><div>November - Tunnel Hill 100 mile, Thanksgiving Day Pie Run 10K<br />December - ?</div></div>Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-27407314448952212202020-12-31T19:53:00.003-06:002020-12-31T20:01:24.093-06:002020 Running and Racing Review<p>Running mileage was 3219 which is the highest since 2008 when I ran 3014..</p>Accomplished in 2020:<br />57 weight workouts which was much better than the 22 I ended up with last year. <br /><br />Only 7 races this year which is a record low for overall races. The good news is that 5 were ultras and 1 marathon. I also ran a few ultra challenges (50K - 40 miles) of my own just for fun. I lost 15 lbs and have gained back 6 lbs so at least I'm ahead of where I started the year. I stayed injury-free other than currently taking a few days off recently for some toe joint pain (possibly turf toe).<br /><br />Ran 1 marathon and 5 ultras this year. I've ended the year feeling tired but I think more from the stress than the running. <br /><br />Total Miles:<div>2020 - 3219<br />2019 - 2728<br />2018 - 2471<br />2017 - 2529<br />2016 - 2472<br />2015 - 2588<br />2014 - 2683 (yes, the exact same as 2012)<br />2013 - 2405<br />2012 - 2683<br />2011 - 2460<br />2010 - 2839<br />2009 - 2675<br />2008 – 3014<br />2007 – 2572<br />2006 – 1937<br />2005 – 2090<br />2004 - ~1000<br /><br />Marathons (37 total):</div><div>2020 - (1) Heart of America Marathon (BQ)<br />2019 - (1) Heart of America Marathon (didn't BQ but ran less than a week after running The Dome)<br />2018 - (1) Heart of America Marathon (BQ)<br />2017 - (2) Marathon to Marathon (BQ), Heart of America Marathon (BQ)<br />2016 - (1) Heart of America Marathon (BQ)<br />2015 - (1) Heart of America Marathon (BQ)<br />2014 - (1) Heart of America Marathon (BQ)<br />2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)<br />2012 - (2) Post Oak Trail Marathon, Heart of America Marathon (BQ)<br />2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)<br />2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)<br />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)<br />2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)<br />2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed<br />4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro<br />Marathon<br />2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)<br />2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)<br />2004 - (1) Heart of America<br /><br />Ultramarathons (85 total):</div><div>2020 - (5) - Quivering Quads 50K, Dark to Dawn 6 hour 33.5 miles, Rock Bridge Revenge 50K, Ozark Trail 100 mi, 4 Fore 30 Infinity - 75 mi<br />2019 - (9) - 3 Days of Syllamo 50 mi, Lion's Roar 24 hr - 118 mi, Berryman 50 mi, Last Runner Standing 62.4 mi, Dark 2 Dawn 6 hr 33.5 mi, Never Summer 100K, Six Days in the Dome 48 hr 129.78 mi, Big's Backyard Ultra 104.16 mi, 4 Fore 30 - 112.5 mi<br />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<br />2017 - (4) - Berryman Trail 50 mi, Psycho Psummer Run Toto Run 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 100 mi<br />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<br />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<br />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<br />2013 - (4) Land Between the Lakes 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Leadville Trail 100 mi<br />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<br />2011 - (5) Psycho Wyco 50K, Grand Canyon 47 mi, Psycho Psummer 50K, Rock Bridge Revenge 50K, Pumpkin Holler 100 mi (PR)<br />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<br />2009 - (4) 3 Days of Syllamo 50 mi, Psycho Wyco 50K, Berryman 50 mi, Q50 Ultramarathon 50K (PR)<br />2008 – (4) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman 50 mi, Rock Creek Trail 50K<br />2007 - (1) Hocking Hills Indian Run 60K<br /><br />Number of each type of races for 2020:<br />100 mi+ - 1<br />100K+ - 1<br />50 mi+ - 0<br />50K+ - 3<br />Marathon – 1<br />25K - 0<br />Half Marathon - 0<br />20K - 0<br />10K - 1<br />5 mi - 0<br />5K - 0<br /><br />Total running miles run in 7 races - 304 miles (2019 - 20 races – 863 mi)<br /><br />States I ran marathons and ultras in 2020 (5): MO<br />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<br /><br />2019 PR - 24 hr - 118 mi<br />2018 PR - 6 hr - 41.7 mi<br />2015 PR in 4 mi<br />2014 PR in 4 mi<br />2013 PR in 50 mi<br />2012 PRs in 25K, 100K<br />2011 PRs in 4 mi, 10K, 100 mi<br />2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi<br />2009 PRs in 5K, 25K, half marathon, and 50K<br />2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi<br />2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi<br />2006 PRs in 20K, half Marathon, and marathon<br /><br />Possible races planned for 2021:<br />April - Lion's Roar 24 Hour<br />May - Trail of the Four Winds 25K, Berryman 50 mile<br />September - Heart of America Marathon<br />October - Rock Bridge Revenge 25k, Arrowhead Endurance Run 24 hour</div><div>November - Thanksgiving Day Pie Run 10K<br />December - 4 Fore 30 to Infinity</div>Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-78725269544471245182020-12-08T18:35:00.001-06:002020-12-08T18:42:30.893-06:002020 - 4 Fore 30 ♾ <p>I spent December 5 - 6 running loops at 4 Fore 30 ♾ in Camdenton at Lake Valley Golf Club. I've now run 3 times but this year was the first time there was no predetermined end and a Golden ticket to Big Dog's Backyard ultra was at stake. The format is 4.1667 miles and 1 hour to finish. Everyone lines up again the next hour until they have the good sense to drop or go over 1 hour for the loop. </p><p>There were 104 runners starting which was 45 more than last year. We had several runners from Columbia and we were able to run some loops together. Typically, we walk all the hills and try not to trash the quads too early on the downhills. The first loop seems like it drags on forever and after that the time goes by quickly, at least for awhile. Once it was down to just me and Joe Cooper, we ran nearly every loop together until miles 58 - 62. I think we were both starting to get unmotivated or bored. Perhaps a crew would have helped? Warmer temperatures would have been nice since it cooled down from a high of 56 to around 34 while I was still in the race. Whenever someone asked how I was feeling I stayed positive but inside I was doubting I felt that good. I felt okay but not great for so early in the race or at least early for me. I wanted to see if maybe a little faster pace would help so I picked up the pace on loop 15.</p><div class="MsoPlainText"><span style="mso-no-proof: yes;">After 15 loops, I was thinking 100K sounds like a nice number but then I felt a little more motivation so lined up at the start again. It was cooling off so I put my pants on and changed shoes, hoping maybe that would help something. The frost made my pants damp but Sam's heater that he left helped me warm up and dry them out a bit. At this point I was thinking maybe I could get to 100 miles and then evaluate if I was feeling good enough to go further. Last year I was still feeling pretty good at 112 miles when the race ended. I definitely wasn't having that same feeling at 62 this year.</span></div><div class="MsoPlainText"><span style="mso-no-proof: yes;"><br /></span></div><div class="MsoPlainText">Loop 16 felt decent but I became very uninspired during loop 17 with negative thoughts and slowed down. Even though I had 5 minutes on the clock, I was thinking about quitting but returned to the starting line after the 1 minute whistle. During this loop I felt like I was slowing more. I found a driver's license about a mile into the loop and I think I was the last runner. I turned the license in at 2 miles and noticed the clock was already 33 minutes, my slowest time at that point on the course so far. I had plenty of time to finish the loop at the pace I was running so kept going. I made the decision I would quit at the end of the 18th loop, decided 75 miles was a nice number and felt at peace with my decision. The 3 minute warning whistle sounded as I finished the loop and I said I definitely said I was done and was happy to receive the coveted <span face=""segoe ui symbol" , sans-serif" style="mso-bidi-font-family: "Segoe UI Symbol"; mso-no-proof: yes;">💩dog tag.</span><span style="mso-no-proof: yes;"> </span></div><div class="MsoPlainText"><br /></div><div class="MsoPlainText">I packed my things up, started to get cold and sat in the car a few minutes to warm up and eat something before taking off. Once I got into Camdenton, I was hungry and thankfully McDonalds drive-thru was open. I was hesitant due to my last 2 negative experiences after a race at McDonalds but the quarter pounder with cheese, fries and chocolate shake were the perfect recovery food before the drive home. I was feeling great but ready to cuddle up next to a dog.</div><div class="MsoPlainText"><br /></div><div class="MsoPlainText">On paper I should have been prepared to run at least 100 miles. I've run over 3,000 this year and have now surpassed my record for yearly mileage set 12 years ago. However, more logged miles doesn't necessarily help prepare for an event. Rest at the proper times is also necessary. Although Ozark Trail 100 miler on November 7 was good training it was probably a little close with only 4 weeks between events. Last year I had 7 weeks between Big Dog's and Fore for 30. I think at least 2 more weeks would have helped with recovery. Also, typically I take off weight lifting at least 10 days before an event but I've been attending a weekly class since October and doing an extra workout on my own. I did one weight training workout during the week of the race but it was tough and I had 4 days to recover. I didn't run and felt good going into the race other than not sleeping well the night before. I've learned a lot this year and am hopeful I will be better prepared next year.</div><div class="MsoPlainText"><br /></div><div class="MsoPlainText">The race directors once again put together a top notch event and <a href="http://ultrasignup.com/register.aspx?did=81349" target="_blank">registration</a> is already open for 2021. This event is the perfect opportunity to challenge your limits both physically and mentally. This will once again be my last event in 2021.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-zs5UCjrEDfI/X9Abf4xkk1I/AAAAAAAAMxQ/H4SCfSYqvF43ce0lKpdq5cM1DO9VSINUwCLcBGAsYHQ/s960/4%2Bfore%2B30.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="794" data-original-width="960" src="https://1.bp.blogspot.com/-zs5UCjrEDfI/X9Abf4xkk1I/AAAAAAAAMxQ/H4SCfSYqvF43ce0lKpdq5cM1DO9VSINUwCLcBGAsYHQ/s320/4%2Bfore%2B30.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-nAeglfp3AIk/X9AbjidwNKI/AAAAAAAAMxg/uePSgJc1UwcFhFjjdobM_UFD_X964Yp6wCLcBGAsYHQ/s960/4%2Bfore%2B30%2B2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-nAeglfp3AIk/X9AbjidwNKI/AAAAAAAAMxg/uePSgJc1UwcFhFjjdobM_UFD_X964Yp6wCLcBGAsYHQ/s320/4%2Bfore%2B30%2B2.jpg" /></a></div><br /><div class="separator" style="clear: both; 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text-align: center;"><a href="https://1.bp.blogspot.com/-UqmfIcOeh8Y/X9AbjPuYddI/AAAAAAAAMxU/Gyojkjfe0c4aJlUWY9APrerGbvZ5rjyuQCLcBGAsYHQ/s960/4%2Bfore%2B30%2B11.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" src="https://1.bp.blogspot.com/-UqmfIcOeh8Y/X9AbjPuYddI/AAAAAAAAMxU/Gyojkjfe0c4aJlUWY9APrerGbvZ5rjyuQCLcBGAsYHQ/s320/4%2Bfore%2B30%2B11.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Mzvz5mUm3to/X9AbjICXMMI/AAAAAAAAMxc/-umaBPBJ4tMxaE6RYmoF1OB99bH1uWK_QCLcBGAsYHQ/s960/4%2Bfore%2B30%2B12.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" src="https://1.bp.blogspot.com/-Mzvz5mUm3to/X9AbjICXMMI/AAAAAAAAMxc/-umaBPBJ4tMxaE6RYmoF1OB99bH1uWK_QCLcBGAsYHQ/s320/4%2Bfore%2B30%2B12.jpg" width="320" /></a></div><br /><div class="MsoPlainText"><br /></div>Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-73582058711430570742020-11-09T17:10:00.007-06:002020-11-11T15:06:42.290-06:002020 Ozark Trail 100 miles<p class="MsoNormal">Saturday I finished my third <a href="http://www.ozarktrail100.com/" target="_blank">Ozark Trail 100</a> miler. Several
people have asked recently and in my mind, I have lost track of how many ultras
and 100 mile races I’ve run. I keep a spreadsheet so checked and I am up to 84
ultras + 37 marathons. Seventeen ultras were 100 miles or more with only 9 that
were traditional 100 mile races. The rest were either backyard or set time
events which I have done more in recent years. I first ran the OT100 in 2010
and then in 2015. Since 2015, the only traditional 100s I’ve run is OT100 and
Kettle Moraine. This time I was definitely reminded of the unique difficulties
of running a traditional point to point 100 miler compared to other types of
races where I’ve run 100 or more miles. <o:p></o:p></p>
<p class="MsoNormal">I had signed up for the Ohio Backyard Ultra which was to
take place in March but was postponed to November 14 due to COVID. I withdrew as
that didn’t work well for my schedule so was given a refund. I decided to
attempt OT100 again and my pattern has been every 5 years so it seemed fitting.
Also, the race occurring on November 7, I thought it would be a way to “celebrate”
the end of the Presidential election and the election season. Also, it is a
low-key smaller event and an easy drive, I’d done it before, and other friends signed
up later so it kept looking even better. It would also be a time of social contact
that has been lacking a lot this year. Of course 2020 has been surprising in
many ways so I should have known anything can happen this year. The outcome of
the stressful election wasn’t even known until I was out running. Maybe it was
good I had a 100 mile run ahead to think about almost nothing and pretend the
rest of the world doesn’t exist.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p>The weather before the race was looking warm (highs in
mid-70s) but of course a lot of variation out on the trail especially at night.
Definitely not ideal for a November race but I typically can deal with the heat
pretty well although before the race I had been training in far cooler
temperatures for several weeks. I set a pretty aggressive unrealistic dream goal
having run the race in 23:50 in 2015 and training went really well this year. I
was right on track for the first 2 aid stations up to mile 14. Less than a mile
before I slipped walking up some steps and somehow lost my balance, fell at the
top and cut near the side of my wrist on a very sharp rock. Thankfully, I was
only a few minutes from the aid station so a big band aid was able to stop the bleeding
and by the time it was ready to fall off later, it had stopped bleeding. I don’t
know if this was a sign how the day would go or if I should have quit, but I
felt good and continued on. It was getting warm so I ran shirtless probably
about 12 hours which I really didn’t expect for November. At times there was a
nice breeze and others times it was a bit warm for ideal conditions.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Right before Johnson Hollow aid station at mile 24.6, my eye
caught a flag on the left and without looking right, I followed. And I followed
a bit too long before turning around giving up hope I had gone the right direction. I had not looked for or followed the OT permanent marker as I focused on an irrelevant flag. On the way back, I
see another guy that had done the same thing. He was far enough behind he hadn’t
followed me but made the same mistake. Once I got to the aid station, I had 26
miles so assume I took at least a 1.4 mile detour. At that point, I was about
15 minutes off my goal to the next 2 aid stations.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">I picked up my light at Highway DD, mile 47 which I was looking
forward to seeing Tim Garvey working the aid station. I wasn’t moving as fast as
2 of the runners that left with me but I was still running. Also, I left the
aid station with Joe Cooper who I had passed just before the aid station and he
wasn’t feeling well but he did run behind me for a while. I arrived at Martin Rd
(55 miles) around 6 pm and now was 52 min off my goal. From here it continued
to go downhill but not entirely unexpected considering the challenges up to this
point.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">My Ultraspire 800 Ultra Waist Light (not the multisport) which
is new failed me. I had returned the first light I was sent due to it shutting
off unexpectedly. I incorrectly assumed the new light they sent me wouldn’t
have the same issues. At my mile 61, it shut off abruptly after having been on
for a little over an hour. I couldn’t see anything but soon could see the stars
but that didn’t help me see the trail. I semi-patiently waited and kept trying
and after 11 minutes it came back on so I continued and turned down to low
setting since it was my theory that maybe it was overheating on medium. Thirty
minutes later, it shuts off again during my mile 63. This time it comes on in 2
minutes. I still have about 4.5 miles to go so I figure it will happen again. I
felt like walking at times but figured it better to get to Hazel Creek and pick
up my headlamp as soon as possible. Fortunately, I made it without the light
failing again. My pace wasn’t that fast but I was pushing faster than I would
have if I wasn’t worried my light was going to fail again.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">I was thankful to make it to Hazel Creek and only 35.5 miles
to go. Sounds easy enough but I knew from 2010 from how I was feeling at this
point that it would be far from easy. It was great to see the Columbia SMUT
runners again since I hadn’t seen them since earlier in the day. Several were out
crewing and pacing other runners. I spent a little too long at the aid station
but felt I needed the time to rest my legs while I sat and ate potato soup, a
bit of quesadilla and items from my drop bag.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">I left Hazel Creek around 8:30 pm about 1.5 hours later than
planned but okay with it since I had plenty of time to finish even if I walked it
in. However, I really wanted to be done as quickly as possible. Leaving, I
realized my quads were really sore when I attempted to run, the course was extra
challenging and I could not manage faster than 16 minutes per mile and
sometimes slower for the stretch to Pigeon Roost at mile 75 but I was okay with
that. After my wrong turn earlier in the day everything was about 2 miles further
than posted for the race.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">My pace slowed further (17 – 18 min) running into Berryman
Camp at mile 80. I left Berryman around 12:30 am so 2.75 hours later than my original
unrealistic goal. At this point, I knew 24 hours or less wasn’t happening and
thinking 26 plus hours. I finally saw another runner again a few miles later
walking slower than me that I passed with his pacer. I remember taking a Honey
Stinger Ginsting to wake up a bit. From Berryman to Billy’s Branch, about 8.5
miles, pace was about 18 – 19 min. I’m pretty sleepy so details are a bit fuzzy
for a while. Basically, a zombie walking through the woods just trying to get
to the next aid station.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p>After leaving Billy’s Branch at 89 miles, I’m starting to
have hope that the end is in sight although it will be in the daylight when I
finish and not under 24 hours. It was a struggle for me to follow some of the trail
into the next aid station, Henpeck Hollow which turned out to be about mile 96
for me. It was a combination of sleepiness, lots of leaves, wide trail and trying
to see the permanent trail markers. Lose your focus for too long and you will
end up wandering off trail. Even as I approached the aid station where they had
put out some glow sticks, I was still having issues. These were my slowest miles
of the day at 20+ min/mile. I knew the next section would be easier to follow
so was happy when I reached Henpeck.
Shalini and the Terrain Trail runners fed me breakfast burritos and
helped me get on my way in my sort of confused state which improved when I
restarted.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">I could see the trail for this section and it would be light
soon. Perhaps, knowing the end was in sight, I was able to pick up the pace a
bit until the end and have hope in finishing under 26 hours. I could see a
runner behind me on the switchbacks after a few miles so there went my plan of
walking it in.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">As I approached the finish at Bass River, a couple told me
there were some people waiting for me. It was nice to finish to the cheers of
the Columbia SMUT group. I finished in 25 hours 25 minutes, 6<sup>th</sup>
place overall. A finish was the end goal. There were 79 starters and 45 finishers.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p>I kept pretty good track of my nutrition. I consumed 2 protein
shakes, 5 Body Armor drinks, 9 Untapped Maple
syrup, 2 Honey Stingers, 4 Sword drink mix , 2 GU Stroop waffles plus solid
food from the aid stations (Ramen, potato soup, quesadilla, grilled cheese), consuming
an average of roughly 150 calories per hour. No issues with nausea and felt
pretty good other than quads were done and really nothing nutrition could fix.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">This felt like one of the harder efforts I have done in a
while but in its own unique way. This course is definitely a big challenge for
me. If it had been easier this report would likely have been much shorter. Every
time I’ve run OT, the aid stations and volunteers (many runners that I know) are
amazing and that didn’t change even during a pandemic. Time will tell if I’m
confident enough to attempt again in 5 years or sooner. I’d more likely want to
be a pacer the next time.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-bqv4zeW7wU0/X6nNk3chExI/AAAAAAAAMuw/LjfYfG7ZgGc6PxQYHvt3-JsnqMl4_iT4QCLcBGAsYHQ/s640/IMG_3560.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" src="https://1.bp.blogspot.com/-bqv4zeW7wU0/X6nNk3chExI/AAAAAAAAMuw/LjfYfG7ZgGc6PxQYHvt3-JsnqMl4_iT4QCLcBGAsYHQ/s320/IMG_3560.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-6ObvO2e0V00/X6nNk7dGloI/AAAAAAAAMus/4Jm9QDcFhiIHwAERgfJ1BDNgmla4X48mQCLcBGAsYHQ/s640/IMG_3562.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" src="https://1.bp.blogspot.com/-6ObvO2e0V00/X6nNk7dGloI/AAAAAAAAMus/4Jm9QDcFhiIHwAERgfJ1BDNgmla4X48mQCLcBGAsYHQ/s320/IMG_3562.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-rswP0b5a1lY/X6nNk0oTaTI/AAAAAAAAMu0/RsSQNlZ5io0ODq2bb3NtQ4PQdGXFDQXGQCLcBGAsYHQ/s853/IMG_3565.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="853" data-original-width="640" height="320" src="https://1.bp.blogspot.com/-rswP0b5a1lY/X6nNk0oTaTI/AAAAAAAAMu0/RsSQNlZ5io0ODq2bb3NtQ4PQdGXFDQXGQCLcBGAsYHQ/s320/IMG_3565.JPG" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwyrbqizxbpwuukqKgJZmNaeddG-AyJxUNiug8-kMn3ll6K93IGwB0ZwzcBuyTd_fBCb0Px5bFeZWEz7wJyHnW6iM66tzITSOnWeHEAgdo2sCvbFyLFtlXtNJn67BhRfFZAfXFeA/s853/IMG_3566.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="853" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwyrbqizxbpwuukqKgJZmNaeddG-AyJxUNiug8-kMn3ll6K93IGwB0ZwzcBuyTd_fBCb0Px5bFeZWEz7wJyHnW6iM66tzITSOnWeHEAgdo2sCvbFyLFtlXtNJn67BhRfFZAfXFeA/s320/IMG_3566.JPG" /></a></div><br /><p class="MsoNormal"><br /></p><p class="MsoNormal"><o:p></o:p></p>Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-77583853627716294662020-10-14T19:23:00.003-05:002020-10-14T19:30:39.427-05:002020 Heart of America Marathon<div><span style="font-family: helvetica; white-space: pre-wrap;">Perhaps should have tapered more but I finished my 17th Heart of America Marathon on September 7. I wasn't feeling great the week before but I started feeling better on Saturday. There was a bit more stress leading up to the 2020 marathon. </span><span style="font-family: helvetica; white-space: pre-wrap;">Took a risk and got a massage the day before the race to warmup. I was very cautious with prerace nutrition even getting up at 2 am to eat. I consumed extra sodium and Pickle (brand) juice both the day before and morning of the race. </span></div><div><span style="font-family: helvetica; white-space: pre-wrap;"><br /></span></div><div><span style="font-family: helvetica; white-space: pre-wrap;">This year's race was no fanfare, no relay, and no spectators at the finish due to concerns with the pandemic. There were many guidelines for the race to follow and everyone was distanced (lining up by their assigned animal) and wearing a face covering at the start. The weather was not ideal with 74 at the start and 81% humidity. </span></div><div><span style="font-family: helvetica;"><br /></span></span></div><div><span style="font-family: helvetica; white-space: pre-wrap;">I warmed up 1 mile before leaving home and felt pretty good. I stuck with the plan to run 7:30 my first mile. I started in the 3rd animal wave. Overall, I felt good and sustained my pace pretty well but the last 2 miles were definitely not easy and my HR was higher. The lead bike fell back talked to me quite a bit earlier during the race which probably slowed me down a bit. I'm sure someone thought the bike was pacing but that was not the case. I wore my Hoka Bondi B's for the first time. They got me through but probably a bit more shoe that I need in the future. </span></div><div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto"><span style="font-family: helvetica;"><br /></span></div><div dir="auto"><span style="font-family: helvetica;">Post race, I sat down for several minutes after to drink and eat and felt better. During the race, </span><span style="font-family: helvetica;">I had 4 gels and drank lots of water. Poured a lot over my head too. This year the water was in bottles and very cold which was an advantage to the cups that are normally passed out. The first few aid stations a couple slipped out of my hands as I passed but I eventually got the hang of it. Even with lots of drinking, I lost over 5 lbs. </span></div><div dir="auto"><span style="font-family: helvetica;"><br /></span></div><div dir="auto"><span style="font-family: helvetica;">I passed 1 person in the first mile of the race and then was in 3rd place until mile 25.5ish passing a runner walking and finished in 2nd. 3:22:22.22 official time which is second slowest overall of 17. </span></div><div dir="auto"><span style="font-family: helvetica;"><br /></span></div><div dir="auto"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj67dfLxJxWomQN6RB__CKgcUdFbD_BgCRJJFnzhyoxf9agLcG0xandYYeD73qViqOegQIyFVtXSmFOHvAb6HACNf9zoqyWLZKj00-HY2IIdDLjv7UmFStnNc3Qvt-uabKPX5NH2A/s960/HOA1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj67dfLxJxWomQN6RB__CKgcUdFbD_BgCRJJFnzhyoxf9agLcG0xandYYeD73qViqOegQIyFVtXSmFOHvAb6HACNf9zoqyWLZKj00-HY2IIdDLjv7UmFStnNc3Qvt-uabKPX5NH2A/w300-h400/HOA1.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2g94OjD-2tfKif4itfEIXNQe2259b0S2FdKEz0VLqCGy0Xr0Bag6AAIKCcV1GMgYXB5337XPru9XACt79-toGCjKNXdOnqotyRhHjn1tvwg52livo2FU4U6IxwWlaPw9vfcV4nQ/s903/HOA2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="903" data-original-width="623" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2g94OjD-2tfKif4itfEIXNQe2259b0S2FdKEz0VLqCGy0Xr0Bag6AAIKCcV1GMgYXB5337XPru9XACt79-toGCjKNXdOnqotyRhHjn1tvwg52livo2FU4U6IxwWlaPw9vfcV4nQ/w276-h400/HOA2.jpg" width="276" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-S16rfPFwAWk/X4cYiKqsbVI/AAAAAAAAMrE/euZX7sqmnU0RHuQ5szfpFYZuvHnoivpxwCLcBGAsYHQ/s640/HOA3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="260" data-original-width="640" src="https://1.bp.blogspot.com/-S16rfPFwAWk/X4cYiKqsbVI/AAAAAAAAMrE/euZX7sqmnU0RHuQ5szfpFYZuvHnoivpxwCLcBGAsYHQ/s320/HOA3.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-BrnAxpTu7VU/X4cYyEwGSfI/AAAAAAAAMrQ/zi79-WLeRDs4DFruKe15s4MhzqVtmSLagCLcBGAsYHQ/s960/HOA4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="792" height="400" src="https://1.bp.blogspot.com/-BrnAxpTu7VU/X4cYyEwGSfI/AAAAAAAAMrQ/zi79-WLeRDs4DFruKe15s4MhzqVtmSLagCLcBGAsYHQ/w330-h400/HOA4.jpg" width="330" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZtb9lms9jnPwns01EYU4X7opkB9Au6iuOLdhjiZWpOj2uSs0Zg7r2HsMcNFloRsF0LfwVjVQ7DEcN8xfoMa_ikDsMushH5s-Y-ziNZc5IZFmTUnGpi2l-U8YZCxRx8082Z777Qw/s960/HOA5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="718" data-original-width="960" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZtb9lms9jnPwns01EYU4X7opkB9Au6iuOLdhjiZWpOj2uSs0Zg7r2HsMcNFloRsF0LfwVjVQ7DEcN8xfoMa_ikDsMushH5s-Y-ziNZc5IZFmTUnGpi2l-U8YZCxRx8082Z777Qw/w400-h299/HOA5.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZV9BRvVEXXWEg0SC-wNT835j7pmcQud-V4K67gmx4_G4NHCX_NPYlNAOxpGIC4q9Jk7UTomOimyTl7WHMMpBcMS72iPIH-ahokZtJTQMTcSPN3pW3dZu_WYzp1x9MrQOC_MGopA/s960/HOA6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZV9BRvVEXXWEg0SC-wNT835j7pmcQud-V4K67gmx4_G4NHCX_NPYlNAOxpGIC4q9Jk7UTomOimyTl7WHMMpBcMS72iPIH-ahokZtJTQMTcSPN3pW3dZu_WYzp1x9MrQOC_MGopA/w400-h300/HOA6.jpg" width="400" /></a></div><br /><span style="font-family: helvetica;"><br /></span></div></div></div>Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com1tag:blogger.com,1999:blog-23831487.post-91227113526933935652020-10-14T19:23:00.002-05:002020-10-14T19:28:36.918-05:002020 Rock Bridge Revenge<p><span style="font-size: 15px"><span style="font-family: helvetica;">Rock Bridge Revenge 50k race went smoothly. I felt like maybe I started just a bit fast but turned out okay. I ran behind Marianne for a couple miles and once we got to the gravel before the Gans loop, I could still see here but not after we went up the hill. I ran the first loop in ~2:18:30 and was hoping possibly going under 4:40 since 2nd loop is shorter without the beginning out and back to spread everyone out in the first loop. It warmed up about 20° during the second loop from when we started at 59 so not realistic for me to run more even splits. </span></span></p><p><span style="font-family: helvetica;">I continued to feel good the second loop so pushed when I could but not much up the really steep hills where it makes sense to walk. I passed Marianne a little ways after I got up the hill on the Gans loop. I was slowing but figured sub 4:45 was still doable. I managed to keep all miles under 11 minutes. </span></span><span style="font-family: helvetica; font-size: 15px; white-space: pre-wrap;">Felt a twinge like a cramp about 1 mile from end but nothing further. </span><span style="font-family: helvetica; font-size: 15px; white-space: pre-wrap;">My overall time was about 4:42:47 (9:13/mi - GPS for 30.67 miles) and 3rd place overall. My fastest RBR 50k. Thankful to be outside and see so many friends before, during and after. </span></p><p><span style="font-family: helvetica;">I did pretty good with nutrition and hydration consuming about 750 calories with 2 Sword and 5 various gels or Sports Beans. The Untapped maple syrup gels are amazing. The course was marked extremely well with plenty of volunteers and aid stations. </span></span></p><p><span style="font-size: 15px; white-space: pre-wrap;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6tq6PW3EWkmoGDRrOCzy3Sx-h-kigR4XYUjDGOomdkYXL7CtkLacWkHs-tSV0qaOubEyOZltENisj4n2kT0mxppQNrINg510BTrbi-ezRXj0_1hZNyQnwsvh4gtKjZJmtVAkEZg/s959/RBR.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="959" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6tq6PW3EWkmoGDRrOCzy3Sx-h-kigR4XYUjDGOomdkYXL7CtkLacWkHs-tSV0qaOubEyOZltENisj4n2kT0mxppQNrINg510BTrbi-ezRXj0_1hZNyQnwsvh4gtKjZJmtVAkEZg/w268-h400/RBR.jpg" width="268" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihSw5omnWcR_caY2viqZ7VlIK1zYK7c7280l5GQmIaobosZulCNZYsVEM9q8nuoUip_JpARO_cfC6WID4SCozKUphC74Tg-PBwvwV3LFxKBzF88UdhrdHFawFa5C0W5wa3RIcUMQ/s960/RBR2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihSw5omnWcR_caY2viqZ7VlIK1zYK7c7280l5GQmIaobosZulCNZYsVEM9q8nuoUip_JpARO_cfC6WID4SCozKUphC74Tg-PBwvwV3LFxKBzF88UdhrdHFawFa5C0W5wa3RIcUMQ/w400-h300/RBR2.jpg" width="400" /></a></div><br /><span style="font-family: helvetica;"><br /></span><p></p><p><br /></p>Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-33748143902426066342020-06-29T19:35:00.002-05:002020-06-29T19:39:37.680-05:00Dark 2 Dawn 6 hour<br />
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Sunday morning, June 28 at 12:30 am I ran the Dark 2 Dawn 6 hour at
Indian Camp Creek Park in St Charles County by Terrain Trail Runners. It was
awesome having the choice to run an event even with COVID-19 protocols in
place.<o:p></o:p></div>
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This year to spread out the runners there was a staggered
start based on marathon time. I started in 1st wave and a lot of runners passed
me that I passed again later. Conditions were far from ideal since it had
rained earlier and temps in 70s and humidity in 90s. There were a few sections
that were quite muddy, slippery and tacky where a lot of mud built up on my
shoes making it difficult to move efficiently.<o:p></o:p></div>
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In order to go out on 5th loop we are supposed to be back in
4:30-40. 4:30 is 1:07:30 per loop so I made that my goal just in case I slowed
later I could use the 10 minute buffer. It isn’t the way I’d normally pace 6
hours but adds to the challenge.<o:p></o:p></div>
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I ran loops 1 and 2 both around 1:06 each. I knew I couldn’t
afford to waste much time at the aid station so had bottles ready in my cooler.
I took 2 headlamps so I could switch after 3 loops and not waste time changing
batteries. I drank Sword the first loop and had intended to have a gel or pack
of Sports Beans every hour but only had 3. Before my 2nd loop I drank half
bottle of Body Armor and filled bottle up with water. Felt a bit overhydrated
so cut back. Another gel at 2 hours. I was feeling hungry but at same time
didn’t feel like eating much. I didn’t see nearly as many people loop 2 where
loop 1 had more passing back and forth than I anticipated.<o:p></o:p></div>
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Loop 3 dumped a bottle of mixed Sword into my handheld. I
accidentally switched lids and it wasn’t quite the same. Most of it leaked
before I could drink much and it was empty after a mile. Then around 14 miles I
wiped out sliding sideways in the mud. Noticed a little twinge on inside front
of right leg and eventually it decided to cramp. Massaged and walked. Still
feeling crampy so I just gradually sped up, mentally willing it to stop and all
was good. I also had an episode in loops 4 and 5 and followed the same protocol
but cost me some time. Loop 3 was quite a bit slower at 1:14 with the issues.<o:p></o:p></div>
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I intended to drink Pickle Juice before loop 4 but forgot. I
ate half a banana from the aid station to curb hunger. I didn’t think I’d make
4.5 hours but pushed so I’d at least hope to make 4:40. I fell once in the 4th
loop and got a small cut on my arm. Loop 4 in 1:11 with 3 minutes to spare but
felt like it about killed me.<o:p></o:p></div>
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I took a couple minutes before starting loop 5 but figured I
had plenty of time to meet my 6 hour goal. I kind of needed a bathroom but
started anyway and before half mile I had to quickly take care of business. Wet
leaves are great as a TP substitute. It was getting light and I pressed on wanting
to get it over. Last year I ran in 6 hr 20 seconds after running 16.5 miles the
previous day. I really wanted to improve my time even with the challenging
conditions and cramping in loops 3-5. I felt like that wasn’t too much to ask
even though I was ready to be done.<o:p></o:p></div>
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I was lapped by a runner about 2 miles from end that ran 6
loops and set a new CR. I ran last loop in 1:18, a bit slower than I’d hoped
but considering I was spent after 4 loops I’m not surprised. Overall time was
5:55. I placed 4th overall of 66 finishers. One runner with 6 loops and 3
runners with 5 loops. I placed same last year but hard effort in a different
way. I guess I need to go back next year with fresh legs and hope for drier
conditions.<o:p></o:p></div>
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I ended up using only 3 gels/sports beans, 1/2 banana and
various drinks. 800 calories which is a bit low for 6 hours. Normally there is
a post race breakfast but received FarmTruk granola bars and beef sticks to go.<o:p></o:p></div>
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Photos by <a href="https://marcusjanzow.zenfolio.com/f710353163" target="_blank">Janzow Photography</a>.<br />
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<br />Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-5120532905406110822020-06-13T17:25:00.001-05:002020-06-13T17:27:25.960-05:00Quivering Quads 50K<span style= font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">Ran my first race of the season, Quivering Quads 50k on March 8. My weight was down 11 lbs since January and I had a few decent mileage weeks. I wasn’t sure how my body would perform although I’ve felt better than I have in quite awhile. I’m was shocked how well this went. I was a little embarrassed getting bib #1 but was realistic hoping for maybe 5 - 5.5 hours and maybe 5-10 place. I passed 11-12 people during the first 18 miles and the final runner a few miles later, managing to put about 6 minutes between us by the end. 4:41 was 24 min slower than my fastest 50k, 11 years ago on a flat mostly paved course. It was a beautiful day, beautiful trail and enjoyed making the trek to the race with friends.</span><br />
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<span style=color: #1c1e21; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">Unfortunately, every race (Ohio Backyard, Double Chubb 50K, Trail of Four Winds 25K, Berryman 50 miler) since then has been either postponed until later this year or the next year. I decided to drop Ohio Backyard Ultra since it was moved to October. I'll probably run Trail of Four Winds next year since it was moved to September. Double Chub and Berryman, I can run in 2021 or 2022. Hopefully, some races start happening soon!</span><br />
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<span style="background-color: white; color: #1c1e21; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /></span>Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-24225119736765722662019-12-31T11:17:00.000-06:002019-12-31T11:17:46.954-06:002019 Running and Racing ReviewRunning mileage was 2728 which is the third highest ever (3014 in 2008 and 2839 in 2010).<br />
<br />
Goals accomplished (or not accomplished) for 2019:<br />
I set a goal to do 60 weight workouts again. I did well in January and February and only ended up with 22 workouts. I need to seriously rethink goals and how I schedule workouts since this isn't working.<br />
<br />
I made very little progress on the decluttering but I guess some is better than none. I'm trying a new method to get it done going forward. As much as I try to ignore it causes me stress. Mental decluttering seems far easier since those things are easier to let go for me.<br />
<br />
Running was fun but not sure any more than last year. Again, need to rethink how and why I sign up for certain races. Training can be fun too even with few races planned. Need more balance and to think about how much time I am running and doing other healthy activities. Get back to Body for Life more and focus on nutrition and weight training as well.<br />
<br />
Ran 1 marathon and 9 ultras this year, the same as last year. I didn't feel drained but did feel like maybe it was too many to cope with mentally running 100+ miles 4 times.<br />
<br />
Total Miles:<br />
2019 - 2728<br />
2018 - 2471<br />
2017 - 2529<br />
2016 - 2472<br />
2015 - 2588<br />
2014 - 2683 (yes, the exact same as 2012)<br />
2013 - 2405<br />
2012 - 2683<br />
2011 - 2460<br />
2010 - 2839<br />
2009 - 2675<br />
2008 – 3014<br />
2007 – 2572<br />
2006 – 1937<br />
2005 – 2090<br />
2004 - ~1000<br />
<br />
Marathons (36 total):<br />
2019 - (1) Heart of America Marathon (didn't BQ but ran less than a week after running The Dome)<br />
2018 - (1) Heart of America Marathon (BQ)<br />
2017 - (2) Marathon to Marathon (BQ), Heart of America Marathon (BQ)<br />
2016 - (1) Heart of America Marathon (BQ)<br />
2015 - (1) Heart of America Marathon (BQ)<br />
2014 - (1) Heart of America Marathon (BQ)<br />
2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)<br />
2012 - (2) Post Oak Trail Marathon, Heart of America Marathon (BQ)<br />
2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)<br />
2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)<br />
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)<br />
2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)<br />
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed<br />
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro<br />
Marathon<br />
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)<br />
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)<br />
2004 - (1) Heart of America<br />
<br />
Ultramarathons (80 total):<br />
2019 - (9) - 3 Days of Syllamo 50 mi, Lion's Roar 24 hr - 118 mi, Berryman 50 mi, Last Runner Standing 62.4 mi, Dark 2 Dawn 6 hr 33.5 mi, Never Summer 100K, Six Days in the Dome 48 hr 129.78 mi, Big's Backyard Ultra 104.16 mi, 4 Fore 30 - 112.5 mi<br />
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<br />
2017 - (4) - Berryman Trail 50 mi, Psycho Psummer Run Toto Run 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 100 mi<br />
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<br />
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<br />
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<br />
2013 - (4) Land Between the Lakes 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Leadville Trail 100 mi<br />
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<br />
2011 - (5) Psycho Wyco 50K, Grand Canyon 47 mi, Psycho Psummer 50K, Rock Bridge Revenge 50K, Pumpkin Holler 100 mi (PR)<br />
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<br />
2009 - (4) 3 Days of Syllamo 50 mi, Psycho Wyco 50K, Berryman 50 mi, Q50 Ultramarathon 50K (PR)<br />
2008 – (4) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman 50 mi, Rock Creek Trail 50K<br />
2007 - (1) Hocking Hills Indian Run 60K<br />
<br />
Number of each type of races for 2019:<br />
100 mi+ - 4<br />
100K+ - 2<br />
50 mi+ - 2<br />
50K+ - 1<br />
Marathon – 1<br />
25K - 2<br />
Half Marathon - 3<br />
20K - 2<br />
10K - 1<br />
5 mi - 1<br />
5K - 1<br />
<br />
I didn't count the Thursday night trail races.<br />
<br />
Total running miles run in 20 races - 863.4 miles (2018 - 19 races – 568.4 mi)<br />
<br />
States I ran marathons and ultras in 2019 (6): AR, CO, MN, MO, TN, WI<br />
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<br />
<br />
2019 PR - 24 hr - 118 mi<br />
2018 PR - 6 hr - 41.7 mi<br />
2015 PR in 4 mi<br />
2014 PR in 4 mi<br />
2013 PR in 50 mi<br />
2012 PRs in 25K, 100K<br />
2011 PRs in 4 mi, 10K, 100 mi<br />
2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi<br />
2009 PRs in 5K, 25K, half marathon, and 50K<br />
2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi<br />
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi<br />
2006 PRs in 20K, half Marathon, and marathon<br />
<br />
Possible races planned for 2020:<br />
January - Runner's Choice 20K<br />
February - Nut Race 5K<br />
March - Ohio Backyard Ultra<br />
April - Double Chubb 50K<br />
May - Trail of the Four Winds 25K, Berryman 50 mile<br />
July - Parley Pratt Memorial Freedom Run<br />
August - Sandbagger 5 mi<br />
September - Heart of America Marathon<br />
October - Rock Bridge Revenge 50k<br />
November - Thanksgiving Day Pie Run 10K<br />
December - Cheese and Sauerkraut 10 miler, 4 Fore 30Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-71697434274210835022019-12-24T08:51:00.003-06:002019-12-24T08:52:18.858-06:002019 - 4 Fore 30I spent December 6 - 7
running loops at 4 Fore 30 in Camdenton at Lake Valley Golf Club. It might
sound boring but it is run on a beautiful golf course and a lot of fun. The
format is 4.1667 miles and 1 hour to finish. Everyone lines up again the next
hour until they drop or go over 1 hour. This year was capped at 30 hours or
last runner standing. Next year will be to infinity (no cap), the same as the
Big Backyard Ultra, the original last runner standing event.<br />
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<span style="mso-no-proof: yes;">Last year I went 22 hours
and the other runner dropped halfway through my last loop. This year also had
Gary S. running in the last 3 but he made it pretty clear he was stopping at 24
hours/100 miles. He accomplished 100 which left me and Chris H. who was easily
making cutoffs and running strong. He started loops 25-27 with me. He was hard
to read since he started in front and later I would pass him. On loop 27,
shortly after we started he told me he was dropping at the aid station. I was
sad and sorry to see him drop but I appreciated him letting me know so I could
run the last loop faster and get it over </span><span style="font-family: "segoe ui symbol" , sans-serif; mso-bidi-font-family: "Segoe UI Symbol"; mso-no-proof: yes;">🙂</span><span style="mso-no-proof: yes;">. Previously I was trying to conserve since if it had
gone 30 hours, the fastest runner at 30 hour loop would be the winner. Imagine
racing 4.1667 miles after 29 hours and 121 miles. I wasn’t sure I wanted to but
would have given my best effort.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">I ended up the winner at
27 loops - 112.59 miles. Most of my loops were around 51 minutes compared to
last year when I ran many at 41 minutes. With 59 runners starting it was even
more fun than last year and outstanding competition. Several runners achieved a
personal mileage best. I enjoyed running many loops in sync with Joe Cooper,
running strong and excelling at this format. Sam W. and Abby R.A. helped crew
and kept us warm. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoPlainText">
<span style="mso-no-proof: yes;">The race directors Scott
P. and Alysia G.M. have put together a gem of an event at 4 Fore 30. Even if
you don’t run ultras it is an opportunity for all running abilities to
challenge your limits both physically and mentally.<o:p></o:p></span></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
<span style="mso-no-proof: yes;">Also, at least this year
you could receive one of the coveted </span><span style="font-family: "segoe ui symbol" , sans-serif; mso-bidi-font-family: "Segoe UI Symbol"; mso-no-proof: yes;">💩</span><span style="mso-no-proof: yes;"> medals if you DNFd. Even if you aren’t the winner at
least you go home with something. Maybe next year?<o:p></o:p></span></div>
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<br />Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-12689533557363470022019-10-21T15:35:00.004-05:002019-10-21T16:00:30.884-05:00Big Dog's Backyard Ultra - 2019 World ChampionshipThis past weekend I had the great honor of running my 6th Big Dog's Backyard Ultra. Basic concept is a 4.16667 mile race every hour, and you must toe the line or be eliminated. The last runner standing is the winner and everyone else a DNF. This year we submitted an application and I was lucky to be accepted as there were many worthy individuals that applied and also winners of other last runner standing events and others that assisted in contributing to higher mileage events. Hopefully, I will have the honor of running again but if not I've had a good run and will be okay with it. My first BDBU was in 2012 and I've run every year with the exception of 2013 and 2015 (no event held). There was an event held in 2011 but only on the trail instead of alternating every 12 hours between trail and road. The event has grown in popularity with 75 runners accepted and a full field. The first year I ran there were less than 30. In the past year there has been events held all over the world which will make securing a spot more difficult for me next year since many of these are Golden Ticket races. If I don't get in, I will consider doing one of the other events held in the US.<br />
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Even though I've run a lot of miles this year, I wasn't feeling very confident about this year's race. I've run a few too many ultra races this summer, gained about 8 lbs and haven't felt entirely recovered. I arrived about 30 minutes before the race. I decided to get every advantage I could and sleep in a hotel room instead of camp in the backyard this year. There were several media this year including Sports Illustrated and he asked if he could take a few photos while I was setting up. I was thinking this event has made the big time if SU is here and it is going to be pretty boring snapping photos of me setting up.</div>
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We started with 72 runners. Temperature felt perfect at the start in the upper 40s and I made the right decision to wear short sleeves since I felt plenty warm. With so many runners in the race and fewer dropping or timing out early, there is now constantly a conga line every loop, at least for awhile. The out and back we run on the road before going into the woods doesn't help much anymore. It isn't worth passing anyone since there is no reward to go fast and they are going fast enough to complete the loop in time with several minutes to spare. I tried to place myself between lines or at the end to give myself some space. I wore a heart rate monitor this year and my HR averaged 109 and I was never breathing hard. I ran my loops slower than in previous years go didn't have as much extra time. Most of the first 12 loops were between 54 - 55 minutes. </div>
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My HR may not have been very high but my legs didn't necessarily think it was feeling easy after all the time on the trail. It isn't a flat trail so it starts to take its toll. As usual I walked every hill and light footfalls downhill too. I ran quite a few of the trail loops with Marcy Beard who runs about the pace I wanted to run the trail this year. There was some conversation but most loops were pretty quiet when I was running with others. I honestly didn't feel like my legs started to warm up until about 50 miles which worried me. I think maybe I should have varied the pace from time to time to wake up all of the muscles.</div>
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After we finished the first 12 loops on the trail I changed my shoes. It felt very strange running on the road and some guy was really impressed with my low impact ultra shuffle on the road. It was more that my legs hadn't transitioned from trail to road in the first few steps. I decided to put on my calf compression socks before the next road loop and my feet and legs felt a bit better. I ran most road loops in 50 - 54 with the exception of loop 19 (~79 miles) in 56 minutes. It wasn't that much slower but I was feeling like things could go downhill even further quickly with the way my legs were feeling. Along with another runner, were were the last to finish that loop. My legs just felt like they were ready to be done moving. I decided when I sat down, I would not get back up. Then the 1 minute whistle blows and I get back up. I'm sitting just a few feet from the starting line so not too hard to get there. Also, with seeing other runners toeing the line again, it was easier to get back up. Less than a minute to decide so just did it.</div>
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On this loop I made a concerted effort to make my legs go faster, finished in 51 minutes and felt pretty good. I didn't want to risk pushing much harder for the next loops but for the remainder of the road, things felt pretty decent considering the mileage on my legs. In the past Backyards, I've had issues eating during the night of the road and running low on energy. This time I had zero issues with nutrition. I played it safe and kept eating something between each loop. A lot of my nutrition was liquid including soda, Body Armor, Sword, and nutrition shakes. I didn't overdo it on drinking either since it wasn't that warm. Also ate grapes (the grape jelly grapes are incredibly delicious), bananas, oranges, veggie chips and hummus. I took several things such as gels and trail mix that I didn't touch but good to have options. The race provided chili which I had 2 small bowls and cornbread. </div>
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On the last loop of the road, I am seriously talking myself into not going back out and stopping at 100 miles. I felt like I was slow since more people were ahead of me than usual. Although, it was not unusual for almost 40 people to run their loops faster. There were runners with serious speed and they were using it all day which is debatable that this is the best strategy but different things work for different ability runners. When I completed the last road loop I ran 53:47 which was very encouraging so decided there was no excuse to not change my shoes and do a trail loop. I was feeling like I could complete one but knew I would have to push a bit which I hadn't been doing much up to this point. </div>
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There were 3 of us bringing up the rear during the first loop back on the trail. I told the guy in front of me 3/4 mile from the end how much time we had which convinced him to pick it up and we came in close together at 59:06. I barely had time to get a drink and didn't even think to grab a bottle. It wasn't that warm so I had been drinking all night just between loops. </div>
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I knew I was probably in danger of not finishing the last loop but figured it was better to be eliminated timing out than just quitting. I had done that 4 of my 5 previous Big's and slightly regretted it. After the out and back portion on the road, I was the last runner. However, I passed the clock at 6:49, 11 seconds faster than the previous loop. I passed a couple guys on the trail that were walking and did not complete the loop. I figured my attempt was going to be close but not close enough. I heard the 3 minute warning about half mile from the finish as I was climbing a hill. I also heard the 1 minute whistle, knew I wouldn't make it but kept running the best I could which wasn't very good. The last loop was 14 - 15 minute miles and needed to be just a little faster to make the cutoff. I ended up with 108.2 miles 26 loops (104.1 official 25 loops), DNF.</div>
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So although I wasn't feeling very confident going into this year's event, I feel like I exceeded my expectations and was able to work through the unpleasantness when I was about to quit. It is so easy to want to quit during this race since most of us pretty much know we are a DNF going into it. But as Laz said the first time I ran Backyard and timed out on my first trail loop back from the road it was a spectacular DNF. Just quitting because you don't think you can do another loop, don't want to do another loop is boring. There are definitely valid reasons to quit but I don't think I had any good reasons this year so kept going.<br />
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Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-82426698747810944592019-08-29T21:32:00.001-05:002019-08-29T21:38:19.637-05:00Six Days in the Dome - 48 hour race<br />
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Running the 48 Hour at Six Days in the Dome was a new
experience for me venturing into the unknown by running a 48 hour race around a
443 meter (0.2753 miles) indoor track at approximately 55F and 35% humidity. I
arrived in Milwaukee on Thursday and decided to join other runners doing the
race for dinner at Mo’s Irish Pub. Not knowing anyone very well I hesitated to
go but figured I should get out of my antisocial comfort zone and would
probably enjoy it. I was welcomed into the group and sat across the table from
John Vonhof, author of Fixing Your Feet. Interestingly he has written a variety
of books on various topics including the pastoral search process, book
marketing and niche writing. <span style="mso-spacerun: yes;"> </span>I mostly
just listened to the interesting conversations and thinking to myself I am so
out of my league with this type of event and no clue as to what I was doing. If
I had not gone to the dinner, I would have been even more clueless since I
picked up a few tips. There was also a 6 day race which started on Sunday. <o:p></o:p></div>
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The 48 hour and the first 24 hour race started at 9 am in
the Pettit National Ice Center in Milwaukee. It was a little stressful getting
there since the exit the GPS on my phone was telling me to take was closed but
I found another route and arrived around 7:15 am. I set up a small table and
chair with all my gear, not too far away since I knew I would be hauling the
stuff out on Sunday and probably not feeling like walking too far. We had a
prerace meeting and then started running clockwise at 9 am. The direction
switched every 4 hours. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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<span style="mso-spacerun: yes;"><br /></span></div>
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I’m a numbers person so I will start off with my significant
splits and a few other milestones including sleeping. None of my splits were
PRs which is probably good considering I was doing the 48 hours.<o:p></o:p></div>
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Marathon – 4 hr 23 min, 10:02/mi (95 laps)<o:p></o:p></div>
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50K – 5 hr 15 min, 10:08/mi (113 laps)<o:p></o:p></div>
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50 mile – 8 hr 59 min, 10:46/mi (182 laps)<o:p></o:p></div>
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100K – 11 hr 39 min, 11:15/mi (226 laps)<o:p></o:p></div>
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100 mile – 22 hr 10 min, 13:18/mi (363 laps) – 4 hr 7 min rest
(actual sleep 3 hours)<o:p></o:p></div>
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108 miles (393 laps) – 50 min nap<o:p></o:p></div>
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125 miles (454 laps) – 7 hr 40 min rest (actual sleep 6
hours)<o:p></o:p></div>
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129.78 miles (471 laps)<o:p></o:p></div>
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For the first 22 laps, I was running each lap in the 2:40s,
about 9:41 pace. Then the pace crept down into the 2:30s to 2:40s until lap 93
(25.6 miles). This seemed like a conservative pace but probably should have
taken walk breaks to relieve excessive leg tension. The track stressed the
muscles the same running the same flat surface. It wasn’t as forgiving as I
thought it might be. My pace gradually slowed and between 100K and 100 miles
had significantly slowed with several extended breaks taken during that period.
I watched in amazement as Olivier Leblond surpassed me in miles while taking regular
walk breaks and making it look so easy. I noticed later that when they played
faster beat songs, my pace picked up. Then people started showing their
displeasure when certain slow songs were played and that was quickly remedied. <o:p></o:p></div>
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At 100 miles, I was in 8<sup>th</sup> place overall and
decided to get some rest. I wanted to make sure I hit 100 miles before going to
bed to make sure I at least earned a buckle. There was always a chance I might
not be able to continue after sleeping. I noticed when I took off my shoes and
socks I had some small blisters between some toes (mainly both big toes and
second toe) but decided not to worry. They weren’t causing any issues and I
didn’t notice them when walking. When I came back over 4 hours later around 11
am, I was still in 8<sup>th</sup> place. My legs had stiffened so I walked. I
must have looked funny since several people asked if I was okay. My right upper
calf and lower hamstring area above and below my knee felt stiff. Also, my
legs, especially my right one, looked like it was retaining fluid in the lower
leg, ankle and most likely foot. My legs looked sunburned in areas and burned
to the touch. I’m assuming I had some edema. One guy suggested I take 800 mg of
Ibuprofen and I could probably run again. I’m personally against doing that
sort of thing. I figure if my body is hurting there is a reason and I need to
take it easy.<o:p></o:p></div>
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When I went to bed I wore my Oofos low shoes. These are
incredibly light shoes with some kind of foam that seriously absorbs impact and
makes it easier to walk when your legs are trashed.<span style="mso-spacerun: yes;"> </span>I changed into my running shoes when I got
back to the track but since I couldn’t run I decided to change back into the
Oofos after a few laps. Things felt much better and I was walking more fluidly.
I think I would seriously purchase Oofos running shoes if they existed. They
are amazing. <span style="mso-spacerun: yes;"> </span>Mike and Laura Eriks were
there and had started their 24 hour races. Mike gave me some Biofreeze and a
guy next to his table gave me some Epsom lotion and those also seemed to help
loosen up the calf/hamstring area on the right leg. <o:p></o:p></div>
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For the first 100 miles, I had worn a short sleeve shirt and
felt hot at times but avoided removing my shirt. Now, back out on the track, I
had to put on more closes including a long sleeve shirt and jacket to feel
warm. I even wore gloves for a short while. It was good to be back out even
though I was moving slowly. <o:p></o:p></div>
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There was lots of excitement since Zach Bitter was zooming
around the track attempting to break the 100 mile world record. I came back out
when he was 2 hours into it. The 100 mile split mat was right in front of where
I was set up so I made sure I was on the track when he was ready to hit that
point. I ended up being not too far behind and watched as he crossed the mat.
But then he kept going since he was also going to break the 12 hour running
record. When he hit 12 hours he had to stop and the track was measured off. <o:p></o:p></div>
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Regular meals were served and I had no trouble eating the
food. I wasn’t drinking a lot when I came back out since I was moving so
slowly. I noticed my hands/knuckles looked a little swollen but there are
several causes so I wasn’t sure why. I decided it could be an electrolyte
imbalance. An electrolyte imbalance can cause edema which I clearly had in my
legs so I think I was short on electrolytes. I had some Pickle Juice but it was
too late. I’m pretty sure this was the cause since several days after the race
I have craved salty foods and water tasted funny for a couple days. I think
perhaps calf compression sleeves might have been useful too even though I’ve
never had a desire to try them before. <o:p></o:p></div>
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I decided once I got to 125 miles, I would go sleep. It was
pretty clear to me that I was not going to run again. I wasn’t getting very far
and moving slower, and I wanted to drive back on Sunday. The smart thing to do
was sleep and I intended to do so for a long time. Then I would go back out and
hopefully walk until the end. I stopped and went to bed at 11:30 pm, getting up
several times to pee which was good to keep me from getting too stiff. The
blisters from earlier were bigger but not causing any problems.<o:p></o:p></div>
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When I decided to get up it was almost 7 am so not a lot of
time left but I had slept fairly well even with getting up several times. While
I was sleeping, I moved from 8<sup>th</sup> – 12<sup>th</sup> place, being
passed by several women that could walk circles around me and must not have
slept. They were all very encouraging as they passed me. I felt like I was
almost the slowest person the last 2 hours but not any slower than before I
slept. I didn’t think I had time to get to 130 miles as slow as I was moving
and not running. Mike and Laura were still going and Mike hit 100 miles at
22:17. Laura was in the 90s.<span style="mso-spacerun: yes;"> </span>I picked up
the pace a bit the last 6 loops and on what I thought would be my last one, I
caught up to Laura thinking I would stop when she did. It looked like I had
enough time for another loop so I told her I was going to try. I managed to
actually run it in my Oofos, completing 129.78 miles. <o:p></o:p></div>
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My mileage was far short of what I thought I might end up
running but I’m okay with it. Clearly, I am not cut out for 48 hours of this
kind of event. No doubt my training probably wasn’t ideal either so probably
expected. 24 hours would have been tolerable but 48 hours was almost insane. I
didn’t have a clue or a plan for walk breaks or sleeping. I severely must have
screwed up my electrolytes with the fluid retention in my legs and feet which
is still not completely cleared up 4 days later. 1 – 2 days after was mostly
the usual fatigue and by Wednesday I felt like a normal human being again with
the brain fog finally lifting. The legs aren’t very sore but they definitely
aren’t recovered at this point. There is still fatigue but nothing like before.
I definitely enjoyed running most of the first 100 miles and the people I got
move around the track with for the whole time. One starts to feel a sense of
closeness with the runners after being with them for so long. The people who do
these events are amazing and just because a track does not make it easy. It was a lot of fun. Would I do it again? Definitely not the 48 hour.<o:p></o:p></div>
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<br />Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-43112536661493520462019-08-29T16:32:00.002-05:002020-06-29T19:11:33.256-05:00Summer 2019 Races<br />
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<span style="mso-no-proof: yes;"><b>Last Runner Standing</b><o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">I ran Last Runner Standing
in Duluth on June 10. The climbs were challenging and I felt better than last
year. I enjoyed using trekking poles for the first time and felt they were
beneficial. It was fun having something else to do and pretending I had 4 legs.
It also took some of the load off the legs climbing and descending if very
steep. I didn't carry fluids since it was cool enough (high of 78F?). I decided
to drop after I only had 1:30 remaining after reaching 15 loops (100K) and 2
more loops than last year. I was the last runner in my final 2 loops. We had 1
hour to finish the 4.167 mile loops.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">100 runners started. By
loop 12 (50 miles) - 20 remaining, loop 13 (54 miles) - 13 remaining, loops 14
and 15 (100K) - both 11 remaining. At this point 4 of us dropped and there were
7 remaining. The last runner standing had 129.17 miles - 31 races in 31 hours.
The time on my Strava is moving time of 13 hours 17 minutes so I had a total of
1 hour 43 minutes to take care of everything I needed between loops.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">I felt good and my new
Topo shoes kept my feet very happy! No issues at all other than I just slowed
down on this tough course. I went there to get hills and practice trekking
poles for Never Summer 100K. Goals accomplished!<o:p></o:p></span></div>
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<b>Dark2Dawn - 6 hours</b><o:p></o:p></div>
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Dark2 Dawn was a race that started at midnight on June 30 near St Louis at Indian Camp Creek in St Charles County. Each loop was
approximately 6.7 miles. I ended up getting 5 loops, 32-33.5 miles which took
me 6 hours and 20 seconds, placing 4th overall. It was extremely humid all
night. Sam, Becky, and Laurel joined me for this event. My loop splits were
pretty even overall. They almost weren't going to let me go out for the last
loop. However, I think the race director realized how good I felt and I wasn't
going to slow down so she said to go back out. I ran this race after after
running 22 miles of hilly course the day before for Shawn's birthday run. I
would definitely consider doing this race again.<o:p></o:p></div>
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<b>Never Summer 100K</b><o:p></o:p></div>
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Never Summer 100k was an adventure that several of us
from the Columbia area "ran" on July 27. It was a fun time being with
everyone. I experienced altitude, elevation, mud, rain, hail and a little snow
in a few places we ran. Mountain running is hard enough without the extras.
Altitude is tough to train for in Missouri. Lots of climbing got the heart rate
up! Straight up the mountain and no switchbacks. The views were nice. I’m glad
I got the experience and met some awesome runners to run with during the day
and night. It was a great experience but won't be subjecting myself to anything
like this again. My time of 21:45 is almost double other 100ks I’ve run. It was
more of a hike than a run.<o:p></o:p></div>
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<br />Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-57335349795146785062019-05-21T16:22:00.001-05:002019-05-21T16:46:25.310-05:00Spring 2019 Races<span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">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.</span><br />
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<b>Three Days of Syllamo</b><br />
<span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">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.</span><br />
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<span style="color: #1c1e21; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">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 l</span><span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">oved 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 </span><span class="text_exposed_show" style="color: #1c1e21; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">feel great the last 10 miles which was likely lack of adequate hydration.</span><br />
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<span class="text_exposed_show" style="color: #1c1e21; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">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.</span><br />
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<b>Lion's Roar 24 hour</b><br />
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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 a<span class="text_exposed_show" style="display: inline; font-family: inherit;">ssists at-risk veterans. The event also held a 6 hour and 12 hour option. </span><br />
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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.<br />
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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. </div>
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<b>Trail of Four Winds 25K</b><br />
<span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">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.</span><br />
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<b>Berryman</b><br />
<span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">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</span><span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"> 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</span><span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"> </span><span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">I passed 4 people in the 2nd loop, moving into 2nd the last 5 miles. I</span><span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">’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. </span><br />
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<span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /></span>Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-59915752538643255252018-12-31T19:14:00.000-06:002018-12-31T19:33:33.455-06:002018 Running and Racing ReviewRunning mileage was 2471.<br />
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Goals accomplished (or not accomplished) for 2018:<br />
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.<br />
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I made some progress on decluttering upstairs but still not done.<br />
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I definitely succeeded in having more fun both at work and running.<br />
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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.<br />
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Total Miles:<br />
2018 - 2471<br />
2017 - 2529<br />
2016 - 2472<br />
2015 - 2588<br />
2014 - 2683 (yes, the exact same as 2012)<br />
2013 - 2405<br />
2012 - 2683<br />
2011 - 2460<br />
2010 - 2839<br />
2009 - 2675<br />
2008 – 3014<br />
2007 – 2572<br />
2006 – 1937<br />
2005 – 2090<br />
2004 - ~1000<br />
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Marathons (35 total):<br />
2018 - (1) Heart of America Marathon (BQ)<br />
2017 - (2) Marathon to Marathon (BQ), Heart of America Marathon (BQ)<br />
2016 - (1) Heart of America Marathon (BQ)<br />
2015 - (1) Heart of America Marathon (BQ)<br />
2014 - (1) Heart of America Marathon (BQ)<br />
2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)<br />
2012 - (2) Post Oak Trail Marathon, Heart of America Marathon (BQ)<br />
2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)<br />
2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)<br />
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)<br />
2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)<br />
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed<br />
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro<br />
Marathon<br />
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)<br />
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)<br />
2004 - (1) Heart of America<br />
<br />
Ultramarathons (71 total):<br />
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<br />
2017 - (4) - Berryman Trail 50 mi, Psycho Psummer Run Toto Run 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 100 mi<br />
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<br />
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<br />
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<br />
2013 - (4) Land Between the Lakes 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Leadville Trail 100 mi<br />
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<br />
2011 - (5) Psycho Wyco 50K, Grand Canyon 47 mi, Psycho Psummer 50K, Rock Bridge Revenge 50K, Pumpkin Holler 100 mi (PR)<br />
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<br />
2009 - (4) 3 Days of Syllamo 50 mi, Psycho Wyco 50K, Berryman 50 mi, Q50 Ultramarathon 50K (PR)<br />
2008 – (4) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman 50 mi, Rock Creek Trail 50K<br />
2007 - (1) Hocking Hills Indian Run 60K<br />
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Number of each type of races for 2018:<br />
100 mi+ - 1<br />
88 mi - 1<br />
50 mi+ - 2<br />
40 mi+ - 2<br />
50K - 3<br />
Marathon – 1<br />
Half Marathon - 3<br />
10K - 1<br />
5 mi - 1<br />
4 mi - 1<br />
5K - 3<br />
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I didn't count the Thursday night trail races.<br />
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Total running miles run in 19 races - 568.4 miles (2017 - 16 races – 326 mi)<br />
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States I ran marathons and ultras in 2018 (3): MN, MO, TN<br />
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<br />
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2015 PR in 4 mi<br />
2014 PR in 4 mi<br />
2013 PR in 50 mi<br />
2012 PRs in 25K, 100K<br />
2011 PRs in 4 mi, 10K, 100 mi<br />
2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi<br />
2009 PRs in 5K, 25K, half marathon, and 50K<br />
2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi<br />
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi<br />
2006 PRs in 20K, half Marathon, and marathon<br />
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Goals for 2018 (same as 2017):<br />
1. Continue weight lifting and try to get at least 60 workouts for the year (deadline Dec 31).<br />
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2. Declutter upstairs.<br />
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3. Have more fun.<br />
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Possible races planned for 2019:<br />
January - Runner's Choice 20K<br />
February - Nut Race 5K Taum Sauk 50K<br />
March - Syllamo 50 mi, Sedalia Half Marathon<br />
April - 24 Hour Lion's Roar<br />
May - Trail of the Four Winds 25K, Berryman 50 mile<br />
July - Parley Pratt Memorial Freedom Run, Never Summer 100K<br />
August - Sandbagger 5 mi, Dome 48 Hour<br />
September - Heart of America Marathon<br />
October - Rock Bridge Revenge 50k, Backyard Ultra<br />
November - Thanksgiving Day Pie Run 10K<br />
December - Cheese and Sauerkraut 10 miler, 4 Fore 30Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-19892657088870638852018-12-03T15:55:00.001-06:002018-12-03T16:38:07.325-06:00Fall 2018 Races<div>
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.</div>
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<b>Rock Bridge Revenge</b><br />
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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.<br />
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<b>Big's Backyard Ultra</b><br />
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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.<br />
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<b>4 Fore 30</b><br />
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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.<br />
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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.<br />
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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.<br />
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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.<br />
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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.<br />
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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.<br />
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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.<br />
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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.<br />
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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.<br />
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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.<br />
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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.<br />
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4 mile loop splits:<br />
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1 – 42:53<br />
2 – 42:39<br />
3 – 41:30<br />
4 – 43:12<br />
5 – 40:57<br />
6 – 41:43<br />
7 – 41:21<br />
8 – 41:09<br />
9 – 41:22<br />
10 – 43:00<br />
11 – 44:56<br />
12 – 45:15<br />
13 – 45:56<br />
14 – 47:07<br />
15 – 48:47<br />
16 – 45:32<br />
17 – 49:38<br />
18 – 50:13<br />
19 – 43:13<br />
20 – 50:33<br />
21 – 47:41<br />
22 – 43:38<br />
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<br />Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-14936152864040225952018-10-08T09:36:00.000-05:002018-10-08T09:44:04.250-05:00Summer 2018 Races<b>Get Your Butt Kicked at Route 66 (6 hour)</b><br />
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<span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">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!</span></div>
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<b>Psycho Psummer 50K</b><br />
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<span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">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.</span></div>
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<b style="text-align: start;">Heart of America Marathon</b></div>
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<span style="font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">I </span><span style=" font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">Finished my 15th Heart of America - 3:22, 3rd overall and my slowest HOA by 2 minutes.</span><br />
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Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-68068481367140362152018-07-02T22:28:00.001-05:002018-07-02T22:32:56.578-05:00Spring 2018 Races<div style="font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;">
I haven't been keeping this blog up to date with race reports so rather attempt to write 4 reports for races that are no longer fresh in my mind, I will give a few highlights.</div>
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<b>Ozark Foothills 50K - April 7</b></div>
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I ran the Ozark Foothills 50k and had a good day! I ran 2 years ago in 5:11 and the course measured 30.9 miles. They changed the course slightly and this year my GPS measured 31.9 miles. I hit 50k under 5 hours but 31.9 in 5:08. First loop around 2:30 and second 2:38. It was warmer on second loop but still cold. The temperature was 25F at the start. Thankfully no snow on the ground like they were predicting. I placed 4th overall and 2nd in 40-49. However only age group awards for first place so didn't add to my plaque collection. Delicious BBQ, sides and cookies were served after the race. I consumed 2 bottles Sword and 5 gels. I didn’t stop at any aid station long enough to see what they had. The week prior to this race I ran 72 miles with 26.6 on the Wednesday before on the HOA loop. This week of the race ran 2 runs before race for a total of 9 miles. I guess that counted as a mini taper. I drove to the race with Allan B. and Lisa Wells. Becky H. and Allan also ran the 50K and Lisa ran the 25K.<br />
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<b>Strolling Jim 41.2 Miler - May 5</b></div>
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The Strolling Jim is a road Ultramarathon and tough conditions with hills. There is also a marathon, half marathon, and 10K. This year was the 40th running so I thought a good time to go run it. It was a little warm but cloudy and threatening to rain. It was a very hilly course I seemed more difficult than HOA with the first 26 miles having 3 hills that were as bad or worse than HOA. It ended up raining later in the race (about 30 miles) until the finish. I walked many of the hills. I finished in under 6 hours in 5:54 so received the blue finishing shirt. Under 5 hours gets a gold shirt. I placed 10th overall out of 189 finishers and there were very few DNFs.</div>
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<b>Berryman 50 miler - May 19</b></div>
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2 weeks later I ran the Berryman 50 miler. Our pre-race gathering Friday night was the fun part. I honestly cannot say the race was fun. It was a rough day for many. It was humid and warm but I’ve experienced worse. By the end I almost felt like I’d run 100 miles but only 52. I felt overheated from about mile 33-41. I was sure I was going to be over 10 hours for the first time. Then the wind p<span class="text_exposed_show" style="display: inline;">icked up and temperature dropped. I started to feel better but worried about falling limbs. The pollen was stirred up and not pleasant to breathe and burned my eyes. Then it rained and I felt almost great. The Berryman flu lifted, the misery went away and I could run again. This rain was a welcome surprise and didn’t stop until I finished about 8 miles later. The finish banner was a little sad, hanging to one side as I crossed the finish in 9:57, a new Berryman personal worst time. A tough day for all. I was 6th overall and I took home the Masters award for the last time (new age category next year).</span></div>
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<b>Last Runner Standing - June 9</b></div>
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Three weeks later I ran Last Runner Standing in Duluth. This was a 4.16 mi loop where we had 1 hour to finish and started on the hour every hour. I went 13 loops, 54 miles and decided to stop. Probably could have gone another loop but was getting slower. It was a tough loop with steep uphills and a long steep downhill. <span style="font-family: inherit;">I was impressed with how well so many people (likely from the Duluth area) ran the hills so well. I excelled on the steep downhills. Quite a few runners used trekking poles. My first loop was 46 min and my 13th was 57 min.</span><span style="font-family: inherit;"> </span><span style="font-family: inherit;">Unlike Backyard Ultra, this race did not switch from trail to an easier road course at night. </span><span style="font-family: inherit;">Race ended with 1 runner standing after 22 loops (91.67 mi). I never imagined it would go so long on this course. </span><span style="font-family: inherit;">I really hope to run this one again next year.</span></div>
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Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-5180144450579267472017-12-31T19:49:00.000-06:002018-01-14T19:57:51.374-06:002017 Running and Racing ReviewRunning mileage was 2529.<br />
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Goals accomplished (or not accomplished) for 2017:<br />
I set a goal to do 60 weight workouts and completed 33. I didn't realize how much I failed at this goal. I completed 59 last year.<br />
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I decluttered house and had a garage sale Still need to do declutter main floor.<br />
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Failed at having more fun due to circumstances beyond my control at work. Left Extension after 21 years and having more fun at work although future is uncertain at MU.<br />
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Ran 2 marathons and 4 ultras this year, 1 marathon more and 6 ultras less than last year. I was surprised to surpass mileage of last year since I was felt very drained part of the year. Ended the year feeling better.<br />
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Total Miles:<br />
2017 - 2529<br />
2016 - 2472<br />
2015 - 2588<br />
2014 - 2683 (yes, the exact same as 2012)<br />
2013 - 2405<br />
2012 - 2683<br />
2011 - 2460<br />
2010 - 2839<br />
2009 - 2675<br />
2008 – 3014<br />
2007 – 2572<br />
2006 – 1937<br />
2005 – 2090<br />
2004 - ~1000<br />
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Marathons (34 total):<br />
2017 - (2) Marathon to Marathon (BQ), Heart of America Marathon (BQ)<br />
2016 - (1) Heart of America Marathon (BQ)<br />
2015 - (1) Heart of America Marathon (BQ)<br />
2014 - (1) Heart of America Marathon (BQ)<br />
2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)<br />
2012 - (2) Post Oak Trail Marathon, Heart of America Marathon (BQ)<br />
2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)<br />
2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)<br />
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)<br />
2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)<br />
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed<br />
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro<br />
Marathon<br />
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)<br />
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)<br />
2004 - (1) Heart of America<br />
<br />
Ultramarathons (62 total):<br />
2017 - (4) - Berryman Trail 50 mi, Psycho Psummer Run Toto Run 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 100 mi<br />
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<br />
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<br />
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<br />
2013 - (4) Land Between the Lakes 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Leadville Trail 100 mi<br />
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<br />
2011 - (5) Psycho Wyco 50K, Grand Canyon 47 mi, Psycho Psummer 50K, Rock Bridge Revenge 50K, Pumpkin Holler 100 mi (PR)<br />
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<br />
2009 - (4) 3 Days of Syllamo 50 mi, Psycho Wyco 50K, Berryman 50 mi, Q50 Ultramarathon 50K (PR)<br />
2008 – (4) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman 50 mi, Rock Creek Trail 50K<br />
2007 - (1) Hocking Hills Indian Run 60K<br />
<br />
Number of each type of races for 2017:<br />
100 mi - 1<br />
100K - 0<br />
50 mi - 1<br />
50K - 2<br />
Marathon – 2<br />
Half Marathon - 2<br />
10 mi - 1<br />
10K - 2<br />
4 mi - 1<br />
5K - 3<br />
1 mi - 1<br />
<br />
I didn't count the Thursday night trail races this year but ran 9 of them.<br />
<br />
Total running miles run in 16 races: 326 miles (2016 - 34 races – 645 mi)<br />
<br />
States I ran marathons and ultras in 2017 (4): IA, KS, MO, TN<br />
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<br />
<br />
2015 PR in 4 mi<br />
2014 PR in 4 mi<br />
2013 PR in 50 mi<br />
2012 PRs in 25K, 100K<br />
2011 PRs in 4 mi, 10K, 100 mi<br />
2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi<br />
2009 PRs in 5K, 25K, half marathon, and 50K<br />
2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi<br />
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi<br />
2006 PRs in 20K, half Marathon, and marathon<br />
<br />
Goals for 2017 (keeping it simple):<br />
1. Continue weight lifting and try to get at least 60 workouts for the year (deadline Dec 31).<br />
<br />
2. Declutter upstairs.<br />
<br />
3. Have more fun.<br />
<br />
Possible races planned for 2018:<br />
February - Nut Race<br />
March - Quivering Quads Half Marathon, Shamrox 5k, Sedalia Half Marathon<br />
April - Mustang Stampede 5k<br />
May - Strolling Jim 40 miler, Berryman 50 mile<br />
July - Parley Pratt Memorial Freedom Run<br />
August - Great Sandbagger 10k<br />
September - Heart of America Marathon<br />
October - Rock Bridge Revenge 50k, Backyard Ultra<br />
November - Thanksgiving Day Pie Run 10K<br />
December - Cheese & Sauerkraut 10 milerAndy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-48869441656270883422017-11-06T21:19:00.001-06:002017-11-06T21:28:45.007-06:002017 Races - Heart of America Marathon, Rock Bridge Revenge 50k, Big Dog Backyard Ultra, and FLATS Trail Half MarathonLife got a little stressful in July so haven't updated this blog in a few months. Here's my attempt to catch up on the major races I've run.<br />
<b><br /></b>
<b>Heart of America Marathon</b><br />
<br />
I finished my 14th consecutive Heart America Marathon on September 4. It was likely the second warmest and also humid. I ran 3:14:00, placed 3rd overall, 1st 45 - 49 .age group I did not have great expectations this year. The course changed and was different at the beginning and the end. I think the end makes it a little easier since we now run on the trail rather than up Providence, Stadium, College, and Downtown. It finished in Reactor Park but there is a significant hill from the trail on Stadium to Carrie Francke Dr.<br />
<br />
When I arrived at the start I realized I had forgotten my GPS. I was a little relieved and didn't worry about it. Instead I used the stop watch on my FitBit. I paced with Sankalp for first 12 miles and felt like I had a good feel for pace. I ran the 1st half 1:38:40, 2nd half 1:35:20 which was an unexpected surprise. At one point running with 8th, 9th, and 10th so moved up. Second wasn't too far ahead. First ran 3:02 and both 1st and 2nd were 22 years old which made me feel good. I certainly didn't feel 22 during this race but considering I didn't marathon train it went pretty well.<br />
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<b>Rock Bridge Revenge 50k</b><br />
<br />
On October 7 I ran Rock Bridge Revenge, my 6th time running the 50k. The trail was wet but not bad the first loop. The second loop, it rained and it got quite muddy in places. I think I was about 2:41 the first loop and 2:45 the second but the first loop is a little longer. I ran with a friend for 27 of the miles and then he dropped back. If he hadn't been behind me, I would have likely walked more. I placed 5th overall. I think about 50 started and a few dropped.<br />
<br />
I hate to complain but I didn't feel good the entire race. My whole body felt achy and I hurt which had been the norm for awhile. I had a headache most of the run which disappeared after. I felt kind of flu-like. I had been running very little before the race. My training consisted mostly of Heart of America and pacing Steve at Superior 100 for 54 miles.<br />
<br />
The race was my only run during the week. I ran 25, 30, and 37 in the previous weeks. I had a 2 hour massage on Tuesday before the race and that helped loosen me up a bit as my body was very tight. My upper back seized up a bit the morning of the race. A hot shower helped so it was not an issue during the race. I wondered if my body is telling me to stop running. Someone suggested magnesium. I found early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. I had all those except vomiting. I also read stress depletes magnesium levels and I've had no shortage of stress this year. I ended up going on a magnesium supplement and am happy to say that I think I am feeling much better. I am also eating a few foods that are a good source.<br />
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<br />
<b>Big Dog Backyard Ultra</b><br />
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I had doubts about whether I should run this race but I started to feel better after the magnesium supplement. I was had a free CBC, testosterone and PSA test at Epoch and everything was okay. Unfortunately, they did not test for magnesium so don't know for sure if that was the issue. I decided to go run the race and have fun. I left on Friday, October 20 and the race started at 6:40 am on Saturday morning. A good explanation of the race is on <a href="https://ultrasignup.com/register.aspx?did=44026" target="_blank">Ultrasignup</a>.<br />
<br />
This was my 4th time running (2012, 2014, 2016, 2017) I missed 1 year and there was no race the other year. I survived 100 miles, 24 laps this year. I went 100 - 2012, 104 - 2014, and 92 last year. The race starts on the trail where we have 1 hour to finish a 4.1667 mi trail course (technical, some hills, rocks and roots). Then after 12 hours we switch to a road course (pretty easy). I had plenty of time (about 9 min) to spare my last lap on the road but decided to stop at 100 miles since I needed to get home. Overall felt pretty good but not sure my legs could have made another trail loop.<br />
<br />
I can't say that I actually trained this time. However, I do well in this format with the breaks since I can run it fast enough to have 10 - 12 min after trail course and 10 - 17 min on the road. Off course you don't want to run it too fast or you won't last so my splits are always run easy. If it gets more and more difficult, you will run into trouble finishing within the hour. There were 14 people on the last road loop and 4 of us dropped at 100 miles. I was certainly happy to stop but one always wonders how far you can go if you run until you time out.<br />
<br />
The temps were pretty warm when we started and it got up to 78 and turned cloudy so not a bad day. At night, it maybe got into the 50s and some wind. Perfect conditions for running. This year I tried something different for food and took a lot more sugar. Last year I dropped at 92 since I had been feeling nauseous for a few loops and it wasn't getting better. This year I used no gels although I took them with me, I never had a desire to consume them. Instead I had fruit, dates, pecan pie, pumpkin pie, pin wheels, soup and Sword drink. I think next time I will had real Coke. I had several Coke Zero Sugar for the caffeine boost but I should have used real Coke for the easy calories.<br />
<br />
The race ended up going on for 59 hours, 245 miles! More details on the <a href="https://www.facebook.com/Big-Dog-Backyard-Ultra-Run-131114956985050/" target="_blank">Facebook page</a>.<br />
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<b><br /></b>
<b>FLATS Trail Half Marathon</b><br />
<br />
The week after Backyard Ultra, I ran the F*L*A*T*S Trail Half Marathon. This was the 7th year for the race and my first year running it. I had to drive 90 miles north to Kirksville, MO and needed to arrive by 7:15 am to take a bus to the start since the race is point to point. I arrived about 7:05 and ended up being the last person to get on the first bus. Once we arrived at the start we were able to hang out in a boat rental store for about an hour and stay warm until the race started at 8:30 am. They took bags with our stuff we removed before the race back to the start. Temp was 33F. I wore 2 long sleeve shirts, one being my zip pullover that I could pull over my hands. I wore nothing on my head and many people had a hat and gloves. I was slightly too warm but not bad most of the time if in the wind.<br />
<br />
The race started on the road for 1.5 miles so plenty of time to spread out. Once I secured my position I stayed about the same the entire race other than getting passed by a couple guys after the first half, passing one back and then passing another. The trail was marked every half mile and lots of aid stations but I carried my 20 ounce handheld filled with Sword and drank about 2/3. After running 100 miles last weekend, this was my first time running. My legs were definitely still tired but overall ran very well other than often didn't have much energy to power up the hills. The downhills and flats though felt pretty good. Trail was in good shape and very firm.<br />
<br />
I felt like I paced very well. The first 1.5 was road so faster. The slower miles had hills.<br />
<br />
1 7:54<br />
2 7:50<br />
3 8:07<br />
4 8:21<br />
5 8:40<br />
:6 9:00<br />
7 9:05<br />
8 8:41<br />
9 8:40<br />
10 8:16<br />
11 8:45<br />
12 8:31<br />
13 8:28<br />
<br />
Overall, placed 20th of 176 runners and 7 of 22 in age group of 45 - 54. They offered $500 to break the course record for male and female and the 4th overall runner, a female, broke the record.<br />
<br />
Post race was one of the best parties I've experienced. They had coffee, hot chocolate, gatorade, beer, fruit, pizza, cookies and I am sure I missed something. It was held in the old ski lodge (back when it was cold enough to have skiing in Kirksville). I skied once there when I was a student. There was also a live band and they had students from the Osteopathy school stretching the runners. I didn't have to wait very long since I finished so early and it was a good stretch. They also had 50% off shoes from somewhere and clearance clothing.<br />
<br />
In our race bags we got a race mug, Kashi bar, head wrap (seems like many are giving these out the past 2 years). At the end we got a finisher's shirt. There were also race photos but most have not been posted yet. I spotted myself in one of the starting photos, near bottom right with blue shoes, wearing black, and my race number on my shorts. Definitely hoping I can do this race again. When I signed up it was only $40 and well worth it.<br />
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<br />Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-68907286890030717932017-07-24T11:01:00.000-05:002017-08-10T14:03:40.475-05:002017 Psummer Psycho 50kThis race was my 60th ultramarathon and my 10th Psycho race (6 of them Psummer). Temperature was 83 at the start and 97 (111 heat index) by the time I finished. First loop felt blah, 2nd loop felt pretty good, and the last half of the 3rd loop was really tough as it heated up even more. Also, the last few miles of the loop have some tough hills.<br />
<br />
Loop 1 - 1:47:42, 15th<br />
Loop 2 - 1:52:25, 9th<br />
Loop 3 - 2:06:01, 8th<br />
<br />
Overall finished 5:46:10, 8th, 2nd in 40-49.<br />
I was so ready to be done. My shorts were wet the entire run. About mile 14, during the second loop, just after I had my picture taken, I stumbled and slammed my left arm into a tree. My arm was fine but it pressed against my lower rib cage, knocking the wind out of me a little. That area is still quite sore and didn’t really notice how sore until after I was done. It hasn’t gotten worse so hopefully will get better.<br />
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<br />Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-20382578767156433212017-05-21T20:51:00.001-05:002017-05-31T08:54:59.155-05:002017 Berryman Trail 50 miler<div class="MsoPlainText">
After a 7 month break from ultramarathons, Saturday I ran
my 8th Berryman 50 miler. Always a fun race and we had a large contingent of
local runners doing the 50 mi or marathon. After running 50 ultras, these
reports are actually getting harder for me to write but since I may want to
look back and remember, I will focus on the major highlights.<o:p></o:p></div>
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Conditions often are not ideal and this year was no
exception. Course was muddy in sections since it rained Friday night and during
some of the race. Often I am running alone for most of the race but this year
enjoyed the company of Tim, a runner from St Joseph for around 20 miles from
mile 11 - 31. I've seen him at many races but never have had an opportunity to
run with him for so long.<o:p></o:p></div>
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I found an older woman running the marathon lying on the
trail at about 41 miles. She yelled help before I even got to her. She told me
she had fallen, twisted her leg and couldn't get up. I asked if she wanted me
to move her off the trail before I went for help. She wasn't sure she could
move so I told her I would run as fast as I could to the next aid station, only
3/4 mile to get help. I notified them and went on my way. Tim came upon her
after and stayed until she got help. She had broken her femur and had to be
4-wheeled out and life-flighted.<o:p></o:p></div>
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<br /></div>
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Then 1 mile from the end found another older woman puking
on the trail. She was going to stop until she felt better. Nausea was getting
to me the last few miles since the sun came out later in the day.<o:p></o:p></div>
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<br /></div>
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I finished the first loop in 4:41 with Tim and second in
5:02 for my slowest Berryman ever 9:43. However, it was a nice surprise to
place second overall and win the Masters award. I was spent and don't think I
could have gone faster. Definitely slower if Tim hadn't been with me for 20
miles.<o:p></o:p></div>
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<br /></div>
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It was great having the support of everyone out there. It
is a special race since I know so many of the runners. Highlight of the day and
all my Berrymans was seeing Karen, a friend I run the trails with finish the 50
miler and be the second ever 60+ woman to finish and also a new record!<o:p></o:p></div>
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<br /></div>
GPS was a little strange the last 7 miles or so. I had
25.5 miles the first loop (which I think is close) and 27.5 miles the second
loop.<br />
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<o:p></o:p></div>
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Andy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0tag:blogger.com,1999:blog-23831487.post-8895320342684641262017-01-01T18:04:00.000-06:002017-12-31T19:43:04.296-06:002016 Running and Racing ReviewRunning mileage was 2472.<br />
<br />
Goals accomplished (or not accomplished) for 2016:<br />
I set a goal to do 50 weight workouts, 25 less than my goal last year when I failed to complete 75. I completed 59 (34 hours), 25 more than my big fail of 24 last year.<br />
<br />
I set a goal to take 2 - 3 short breaks with 3 - 4 consecutive days of no running. I managed 9 breaks this year with 3 - 7 days of no running.<br />
<br />
I completed garage decluttering and am almost done with basement. Still need to do the rest of the house. <br />
<br />
I had hoped to use 7 weeks vacation before end of the year but only took 5.<br />
<br />
Have more fun. Not sure that happened but paid down a lot of debt on the house and managed to run 10 ultras, 1 marathon, and a bunch of other races.<br />
<br />
Total Miles:<br />
2016 - 2472<br />
2015 - 2588<br />
2014 - 2683 (yes, the exact same as 2012)<br />
2013 - 2405<br />
2012 - 2683<br />
2011 - 2460<br />
2010 - 2839<br />
2009 - 2675<br />
2008 – 3014<br />
2007 – 2572<br />
2006 – 1937<br />
2005 – 2090<br />
2004 - ~1000<br />
<br />
Marathons (32 total):<br />
2016 - (1) Heart of America Marathon (BQ)<br />
2015 - (1) Heart of America Marathon (BQ)<br />
2014 - (1) Heart of America Marathon (BQ)<br />
2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)<br />
2012 - (2) Post Oak Trail Marathon, Heart of America Marathon<br />
2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)<br />
2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)<br />
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)<br />
2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)<br />
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed<br />
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro<br />
Marathon<br />
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)<br />
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)<br />
2004 - (1) Heart of America<br />
<br />
Ultramarathons (58 total):<br />
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<br />
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<br />
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<br />
2013 - (4) Land Between the Lakes 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Leadville Trail 100 mi<br />
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<br />
2011 - (5) Psycho Wyco 50K, Grand Canyon 47 mi, Psycho Psummer 50K, Rock Bridge Revenge 50K, Pumpkin Holler 100 mi (PR)<br />
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<br />
2009 - (4) 3 Days of Syllamo 50 mi, Psycho Wyco 50K, Berryman 50 mi, Q50 Ultramarathon 50K (PR)<br />
2008 – (4) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman 50 mi, Rock Creek Trail 50K<br />
2007 - (1) Hocking Hills Indian Run 60K<br />
<br />
Number of each type of races for 2016:<br />
100 mi - 1<br />
91.67 mi - 1<br />
100K - 2<br />
50 mi - 1<br />
50K - 5<br />
Marathon – 1<br />
Half Marathon - 1<br />
10 mi - 1<br />
10K - 5<br />
4 mi - 5<br />
5K - 11<br />
<br />
12 are Thursday night trail races - 17 total free races.<br />
<br />
Total running miles run in 34 races: 645 miles (2015 - 32 races – 519 mi)<br />
<br />
States I ran marathons and ultras in 2016 (4): KS, MO, TN, WI<br />
All states I have run marathons and ultras (18): AR, AZ, CO, FL, IL, LA, KS, KY, MA,MD, MN, MO, OH, OK, OR, TN, WA, WI<br />
<br />
2015 PR in 4 mi<br />
2014 PR in 4 mi<br />
2013 PR in 50 mi<br />
2012 PRs in 25K, 100K<br />
2011 PRs in 4 mi, 10K, 100 mi<br />
2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi<br />
2009 PRs in 5K, 25K, half marathon, and 50K<br />
2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi<br />
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi<br />
2006 PRs in 20K, half Marathon, and marathon<br />
<br />
Goals for 2017 (keeping it simple):<br />
1. Continue weight lifting and try to get at least 60 workouts for the year (deadline Dec 31).<br />
<br />
2. Declutter upstairs and have garage sale.<br />
<br />
3. Have more fun.<br />
<br />
Possible races planned for 2017:<br />
February - Nut Race 5K<br />
March - St Patrick's Day 5K, Sedalia Half Marathon<br />
April - Mustang Stampede 5K<br />
May - Berryman Trail 50 miler<br />
June - Marathon to Marathon<br />
July - Parley Pratt 4 mi<br />
August - Great Sandbagger 10K<br />
September - Heart of America Marathon, Barkley Classic 50K<br />
October – Rock Bridge Revenge 50K, F.L.A.T.S. Half Marathon<br />
November - Thanksgiving Day Pie Run 10K<br />
December - Cheese and Sauerkraut 10 milerAndy Emersonhttp://www.blogger.com/profile/06696181121334716726noreply@blogger.com0