2020 Running and Racing Review

Running mileage was 3219 which is the highest since 2008 when I ran 3014..

Accomplished in 2020:
57 weight workouts which was much better than the 22 I ended up with last year. 

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).

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. 

Total Miles:

2020 - 3219
2019 - 2728
2018 - 2471
2017 - 2529
2016 - 2472
2015 - 2588
2014 - 2683 (yes, the exact same as 2012)
2013 - 2405
2012 - 2683
2011 - 2460
2010 - 2839
2009 - 2675
2008 – 3014
2007 – 2572
2006 – 1937
2005 – 2090
2004 - ~1000

Marathons (37 total):

2020 - (1) Heart of America Marathon (BQ)
2019 - (1) Heart of America Marathon (didn't BQ but ran less than a week after running The Dome)
2018 - (1) Heart of America Marathon (BQ)
2017 - (2) Marathon to Marathon (BQ), Heart of America Marathon (BQ)
2016 - (1) Heart of America Marathon (BQ)
2015 - (1) Heart of America Marathon (BQ)
2014 - (1) Heart of America Marathon (BQ)
2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)
2012 - (2) Post Oak Trail Marathon, Heart of America Marathon (BQ)
2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)
2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)
2009 - (5) Disney Marathon (BQ and Sub-3 hr), 3 Days of Syllamo (Trail), Boston Marathon (BQ and Sub-3 hr), Heart of America Marathon (BQ and Course PR), Louis & Clark Marathon (BQ and Sub-3 hr)
2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro
Marathon
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)
2004 - (1) Heart of America

Ultramarathons (85 total):

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

Number of each type of races for 2020:
100 mi+ - 1
100K+ - 1
50 mi+ - 0
50K+ - 3
Marathon – 1
25K - 0
Half Marathon - 0
20K - 0
10K - 1
5 mi - 0
5K - 0

Total running miles run in 7 races - 304 miles (2019 - 20 races – 863 mi)

States I ran marathons and ultras in 2020 (5): MO
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

2019 PR - 24 hr - 118 mi
2018 PR - 6 hr - 41.7 mi
2015 PR in 4 mi
2014 PR in 4 mi
2013 PR in 50 mi
2012 PRs in 25K, 100K
2011 PRs in 4 mi, 10K, 100 mi
2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi
2009 PRs in 5K, 25K, half marathon, and 50K
2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi
2006 PRs in 20K, half Marathon, and marathon

Possible races planned for 2021:
April - Lion's Roar 24 Hour
May - Trail of the Four Winds 25K, Berryman 50 mile
September - Heart of America Marathon
October -  Rock Bridge Revenge 25k, Arrowhead Endurance Run 24 hour

November - Thanksgiving Day Pie Run 10K
December - 4 Fore 30 to Infinity

2020 - 4 Fore 30 ♾

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. 

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.

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.

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 💩dog tag. 

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.

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.

The race directors once again put together a top notch event and registration 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.

2020 Ozark Trail 100 miles

Saturday I finished my third Ozark Trail 100 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.

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.

 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.

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.

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.

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.

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.

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.

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.

 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.

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.

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^th place overall. A finish was the end goal. There were 79 starters and 45 finishers.

 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.

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.

2020 Heart of America Marathon

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. 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.

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.

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.

Post race, I sat down for several minutes after to drink and eat and felt better. During the race, 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.

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.

2020 Rock Bridge Revenge

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.

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. Felt a twinge like a cramp about 1 mile from end but nothing further. 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.

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.

Dark 2 Dawn 6 hour

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.

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.

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.

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.

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.

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.

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.

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.

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.

Photos by Janzow Photography.

Quivering Quads 50K

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.

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!

2019 Running and Racing Review

Running mileage was 2728 which is the third highest ever (3014 in 2008 and 2839 in 2010).

Goals accomplished (or not accomplished) for 2019:
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.

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.

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.

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.

Total Miles:
2019 - 2728
2018 - 2471
2017 - 2529
2016 - 2472
2015 - 2588
2014 - 2683 (yes, the exact same as 2012)
2013 - 2405
2012 - 2683
2011 - 2460
2010 - 2839
2009 - 2675
2008 – 3014
2007 – 2572
2006 – 1937
2005 – 2090
2004 - ~1000

Marathons (36 total):
2019 - (1) Heart of America Marathon (didn't BQ but ran less than a week after running The Dome)
2018 - (1) Heart of America Marathon (BQ)
2017 - (2) Marathon to Marathon (BQ), Heart of America Marathon (BQ)
2016 - (1) Heart of America Marathon (BQ)
2015 - (1) Heart of America Marathon (BQ)
2014 - (1) Heart of America Marathon (BQ)
2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)
2012 - (2) Post Oak Trail Marathon, Heart of America Marathon (BQ)
2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)
2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)
2009 - (5) Disney Marathon (BQ and Sub-3 hr), 3 Days of Syllamo (Trail), Boston Marathon (BQ and Sub-3 hr), Heart of America Marathon (BQ and Course PR), Louis & Clark Marathon (BQ and Sub-3 hr)
2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro
Marathon
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)
2004 - (1) Heart of America

Ultramarathons (80 total):
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
2018 - (9) - Ozark Foothills 50K, Strolling Jim 40 mi, Berryman Trail 50 mi, Last Runner Standing 54 mi, Get Your Butt Kicked at Route 66 41.7 mi, Psycho Psummer Run Toto Run 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 112.5 mi, Fore for 30 88 mi
2017 - (4) - Berryman Trail 50 mi, Psycho Psummer Run Toto Run 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 100 mi
2016 - (10) - Psycho Wyco Winter 50K, Ozark Foothills 50K, Free State Trail 100K, Flatrock 100K, Berryman Trail 50 mi, Kettle Moraine 100 mi, Psycho Psummer 50K, Barkley Fall Classic 50K, Rock Bridge Revenge 50K, Big Dog's Backyard Ultra 91.67 mi
2015 - (8) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Mark Twain 50 mi, Rock Bridge Revenge 50K, Defiance 50K, Ozark Trail 100
2014 - (7) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman Trail 50 mi, Mohican 100 mi, Barkley Fall Classic 50K, Rock Bridge Revenge 50K, Big's Backyard Ultra 104 mi
2013 - (4) Land Between the Lakes 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Leadville Trail 100 mi
2012 - (9) Post Oak 50K, 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Free State Trail 100K, Berryman Trail 50 mi, Kettle Moraine 100K (PR), Psycho Psummer 50K, Burning River 100 mi, Big Dog's Backyard Ultra 104 mi
2011 - (5) Psycho Wyco 50K, Grand Canyon 47 mi, Psycho Psummer 50K, Rock Bridge Revenge 50K, Pumpkin Holler 100 mi (PR)
2010 - (6) Psycho Wyco 50K, Free State Trail 100K (PR), Kettle Moraine 100 mi (PR), Flatrock 50K, Rock Bridge Revenge 50K, Ozark Trail 100 mi
2009 - (4) 3 Days of Syllamo 50 mi, Psycho Wyco 50K, Berryman 50 mi, Q50 Ultramarathon 50K (PR)
2008 – (4) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman 50 mi, Rock Creek Trail 50K
2007 - (1) Hocking Hills Indian Run 60K

Number of each type of races for 2019:
100 mi+ - 4
100K+ - 2
50 mi+ - 2
50K+ - 1
Marathon – 1
25K - 2
Half Marathon - 3
20K - 2
10K - 1
5 mi - 1
5K - 1

I didn't count the Thursday night trail races.

Total running miles run in 20 races - 863.4 miles (2018 - 19 races – 568.4 mi)

States I ran marathons and ultras in 2019 (6): AR, CO, MN, MO, TN, WI
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

2019 PR - 24 hr - 118 mi
2018 PR - 6 hr - 41.7 mi
2015 PR in 4 mi
2014 PR in 4 mi
2013 PR in 50 mi
2012 PRs in 25K, 100K
2011 PRs in 4 mi, 10K, 100 mi
2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi
2009 PRs in 5K, 25K, half marathon, and 50K
2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi
2006 PRs in 20K, half Marathon, and marathon

Possible races planned for 2020:
January - Runner's Choice 20K
February - Nut Race 5K
March - Ohio Backyard Ultra
April - Double Chubb 50K
May - Trail of the Four Winds 25K, Berryman 50 mile
July - Parley Pratt Memorial Freedom Run
August - Sandbagger 5 mi
September - Heart of America Marathon
October -  Rock Bridge Revenge 50k
November - Thanksgiving Day Pie Run 10K
December - Cheese and Sauerkraut 10 miler, 4 Fore 30

2019 - 4 Fore 30

I 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.

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 🙂. 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.

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.

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.

Also, at least this year you could receive one of the coveted 💩 medals if you DNFd. Even if you aren’t the winner at least you go home with something. Maybe next year?

Big Dog's Backyard Ultra - 2019 World Championship

This 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.

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.

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. 

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.

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.

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. 

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. 

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. 

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.

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.

Six Days in the Dome - 48 hour race

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.  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.

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.  

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.

Marathon – 4 hr 23 min, 10:02/mi (95 laps)

50K – 5 hr 15 min, 10:08/mi (113 laps)

50 mile – 8 hr 59 min, 10:46/mi (182 laps)

100K – 11 hr 39 min, 11:15/mi (226 laps)

100 mile – 22 hr 10 min, 13:18/mi (363 laps) – 4 hr 7 min rest (actual sleep 3 hours)

108 miles (393 laps) – 50 min nap

125 miles (454 laps) – 7 hr 40 min rest (actual sleep 6 hours)

129.78 miles (471 laps)

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.

At 100 miles, I was in 8^th 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^th 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.

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.  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.  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.

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.

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.

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.

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.

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^th – 12^th 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.  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.

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.