2011 Sandbagger 10K

This is a race where you predict your time. You can "win" this race by grossly overestimating how long it will take to run the 10K. Since we stagger the start times from the slowest predicted time to the fastest, usually the person with the largest positive difference between the predicted time and the actual time (lying) wins the race. Theoretically, if everyone told the absolute truth about how fast they planned to run the race, everyone would cross the finish line together, but that never happens.

I ran a few miles with Angie and Phil before we signed up.  I wasn't sure what to put down for my time.  It was hot/humid, I ran a 43 min 10K last week, and I wasn't well rested so figured I would be slower than last year's time of 39:39.  Angie predicted 40:30 and Phil and I decided on 43 minutes.  Hugh predicted 50 minutes.  It was quite humid and temperature was at least 77F by the time the first person took off.  The slowest time predicted was 72 minutes so Phil and I waited 32 minutes to start.  There was no danger winning "The Thing" with the time we predicted although I suspected we would beat our predicted time a little.

There were 36 runners that participated. The course is an out and back and somewhat hilly. There were 3 people that chose a faster time.  Phil and I started at 7:32 am. Tony and Nancy, and Angie started behind us. We started off and it was challenging to pace without the GPS we tend to rely so I sort of used Phil's breathing as a gauge of how hard we were running.  We passed a few people on the way out.  We saw Mary Ellen in the lead so she was in great danger of winning.

On the way back I pulled ahead a little, but Phil was never far behind me.  Angie caught up to me and I stayed with for a little while until she pulled ahead.  I passed quite a few people in the last mile.  As usual the end where we have to run a short loop 2 times was quite congested with people nearing the finish.  My sandbagging placement was 12th out of 36, but overall by time I was 2nd with 41:29 after Angie who ran 38:45.  Phil was only 3 seconds behind me.

Mary Ellen did end up with "The Thing" which she claimed she was not trying to win it.  She ran to the race so figured she would be tired and predicted 68 min and ran in 57 min.  Someone had to haul it home for her.

 Andy and Phil at turnaround point

 Joe (race director) and Mary Ellen (the winner)

Race Results

Facebook Sandbagger 10K Pics

2011 Show Me State Games 10K

I ran my long run (22 miles) on Friday and an easy 10 miles on Saturday.  Ran with Lisa, the race director of the SMSG 5K and 10K so got to thinking since I ran my long run on Friday maybe I could run the 10K on Sunday.  I went out to Rock Bridge to run a few miles on the trail at 6 am and if that felt okay, I planned to go run the 10K at 8 am.  I ran 4.5 easy miles on the trail  with Dan S. and Karen which felt okay other than it was getting pretty warm.

There was a line to sign up when I got there but went pretty quickly since they were having us fill out the forms while standing in line.  I ran a mile to warm up but not sure that was too necessary considering it was nearly 80F.   This year the 5 and 10K had different start and finish lines and different courses.  The 10K started about 5 min after the 5K.  There was no getting lost since there was only 1 turn on this out and back course.

I had already run 63 miles for the week at the start line and it was hot.  Legs actually felt okay, but planned to keep the pace easier than usual for a 10K due to the heat.  A few guys started out faster and I passed 3 of them before the first mile and then was in 2nd place.  The guy in 1st had a big lead.  I had a 6:32 split at the first mile and 6:38 in the second mile.  The 3rd mile slowed down a little to 7:02 and was really looking forward to a drink at the turn around.  I stopped to drink my cup of water and then could see a couple guys were pretty close since they were almost at the turnaround.

I headed back and didn't look behind me.  The next mile up a hill was tough and slowed down to 7:29 which included my brief stop at the water.  At one point I thought I heard a guy breathing behind me but no one passed me and then didn't hear anyone.  Once I got over the hill, I picked up the pace a little and ran mile 5 in 7:01.  I resisted the temptation to look behind and attempted to keep my pace.  The last mile went up a bit and I turned the corner at about 5.9 to head to the finish.  I noticed a runner probably within a minute behind but was pretty sure he would not catch me.  Ran the 6th mile in 7:16 and the last 0.2 mile in 7:05.  Finished 43:14 with a 7:00 average.  The 17 year old winner was just under 39 minutes.  I placed second overall and 1st in my age group 40 - 44.

Enjoyed seeing and talking to several runners before and after.  This was a fun race and seemed to go off smoothly with the 2 different distances.  Looked like a good turn out for a hot day too.  It was 87 by the time I left the award ceremony.  I had wiped off with a towel after and then broke out in a sweat all over again standing in the shade.  My shorts were completely soaked today.  The out and back course was the same as the Runner's Choice that I run in January and has always been a tough course for me and the heat added to the challenge.  I have not taken a day off running in 20 days but felt like the heat was more of a factor than any fatigue.

Race for Recovery

This race was to benefit the tornado victims in Joplin and looked like had a great turnout and was one of the best organized local races I have seen. A bit hot to run the usual 10K pace. Ran with or close to Angie Turner most all the way. I was right with her about the first 4 mi. When we got to Forum & Southampton, we totally missed the turn on the right side since we were running on the left. Not sure there was a person there but no doubt there was a sign, but neither of us noticed it. Once we got down to Bethel, I am thinking we should have turned by now. Then we noticed a person coming at us the opposite direction so we ran the last part of the course in reverse. It ended up being 6.87 miles since we ran a section of Southampton Dr twice that we shouldn't have run at all. I slowed quite a bit once I hit 6 mi and Angie ended up finishing a little over a minute ahead. I am not sure what place we were in before we made a wrong turn. Could have been in the lead or maybe someone was just way ahead of us. Told the finish line timer we had run long, but he said that was okay so I guess I wasn't DQ'd. Overall time was 45:27, 6:37 pace.  Not sure how I placed since left and ran with Dan at Rock Bridge.

Update:  Placed 12 out of 130.  Would have placed 4th and 2nd male overall if we had not made a wrong turn.

2011 "Psycho Psummer" Run Toto Run 50K

I was pretty confident I could complete this 50K even though I have only been running around 40 miles per week and 4 days of running.  When I started again in March with a training plan, I hoped to increase my mileage further at this point, but I lost motivation after running one 67 mile week and my plan fell apart.  I decided to refocus on weight lifting to strengthen my upper body and core and go ahead and run this 50K with less mileage and possibly try to increase for my next marathon.

I drove to Kansas City the morning of the race, leaving at 4:45 am and arriving around 7 am.  I picked up my packet which included a shirt, mug, and a Trail Nerds sticker.  I brought a small cooler for my 3 bottles and had filled them with Succeed and ice.  Each was stocked with a sweet and salty bar and a Accel Gel.  The plan was to start with one and then pick up one each loop.  In between, I would refill at aid stations since they were serving Succeed.  Definitely better than that Heed crap.   I have run the February version of this race 3 times, and the summer version is a different course.

The race started at 8 am.  I wasn't sure which direction we were heading, but I was in front.  My plan was to keep the pace under control and not start too fast.  We headed out on the same trail as the February race.  The 20 milers were also running at the same time and the 10 milers would start an hour later.  I started off at a conservative feeling pace.  The temp was already above 70 and quite humid.  Several people passed me and I would pass back.  The first 3 miles had several shoe sucking mud areas that had been trampled by horses.  The course deviated at around 3 miles and then was different than the way we ran in February.  I ate my bar at about 45 minutes.  The trail was very runnable for awhile. I felt like I was holding back and took easy on the hills.  I walked a lot of the hills since they were too steep to run.  Even some of the down hills I took it easy as they were quite rocky and I wasn't feeling too sure of myself.  I stopped only at the aid station at about 5.3 miles to refill with more Succeed.  I had the last bar at about 1 hr 30 min.  The last 2 miles were cruel with hills and more mud, but I finished the first loop (10.4 miles) in 1:44:21.  I did not want to finish it any faster than 1:40 so met my goal.  I was happy to see the loop was longer than the one we ran in February.  I don't know why I was happy about this considering the difficulty, but I guess I like to get my money's worth.

I stopped at my drop bag and drank half of my 32 oz Powerade Zero, and picked up a new bottle.  The ice cubes had stayed frozen, but the temps were rising quickly.  I wasn't dehydrated yet since I actually had to pee at the start of the 2nd loop.  Also, took a Succeed cap about every hour.  As the temps went up, my pace slowed down.  One guy that I passed had his shoe sucked off in one of the muddy sections and had to stop to get it back on.  At about the middle of the loop, I suddenly realize I am flying through the air and not sure what happened.  My left toe kind of hurt so I guess I must have hit it on something.  I fell down and kind of bounced up off my right knee and was back running.  I was a little muddier, but no blood and nothing hurt. I refilled with Succeed again at the aid station (probably about 16 miles) and Sophia talked me into taking a piece of watermelon before taking off.  I think passed three 50K guys the second loop and was passed by 2.  I also passed quite a few 10 milers so was good to see some people.  There was a long section in a grassy field that was flat, but I had to stop and walk part of it since it was hard to breathe in the hot sun and felt like my heart rate was up.  The last mile of the second loop I was beginning to feel the heat starting to get to me even more.  My head was pretty clear for the first 2 loops, but by the end of the 2nd loop, things were starting to get fuzzy and I had to concentrate on moving forward.  I finished the second loop in 2:05:43.  I didn't have a goal this loop other than to keep moving.

Drank the rest of the Powerade and picked up a new bottle.  Took off with another runner beside me for the final loop and someone told us we were 7 and 8th overall.  He was running stronger and ran ahead and said he may see me later.  Next thing I know, the first and second place women are passing me like I am standing still.  I keep moving but it gets harder and harder to run.  Legs actually feel pretty good but motivation to run is not great unless completely flat or down hill.  However, if it was flat too long, I would have to stop and walk since it felt hard to breathe if I ran too long.  I stopped again at my favorite aid station and had watermelon and they refilled my Succeed.  After running through the longer grassy area in the sun and up the hill, I caught up to the guy that started this loop with me and he was walking with about 3 miles to go.  I walked with him briefly and he said he would likely walk to the end.  I told him I thought I could still run a little and wished him well and took off.  My brain felt a bit fuzzy this last loop so don't remember things too clearly.  I do remember thinking there is no way I want to consider doing this again and how could I have ever run any further than a 50K as crappy as I was feeling.  I was really looking forward to getting to the sign with 1.5 miles to go and the final hills in this loop were extremely difficult to climb.  Some guy flew past me in the last half mile, but didn't care since he was obviously having a much better day than me to finish so strong.

I finish the 3rd loop in 2:31:07 and was surprised it wasn't worse.  Overall time is 6:21:11 and placed 13 out of 59 overall. The temp had gotten up to 90 degrees and I must have been more dehydrated than I realized.  I can't push myself when I get dehydrated.  If I had been wearing a HR monitor, I am sure my HR would have been high since it felt high.  I didn't want anything they had at the end to eat or drink other than a cup of water.  I found a faucet to wash off my muddy shoes and legs.  It took me about 5 minutes to untie one of my shoes.  I had no desire to stick around in the heat so got in the car and left.  About 15 minutes down the road, I am getting cooled off and am suddenly very hungry and thirsty.  I stopped at the first place I could find - Wendy's for a burger, fries, and lemonade.  By the time I got home I felt pretty good but took awhile to get to rehydrate. 

Looking back on this 2 days later, I think the main issue for me was heat, not drinking enough, and lack of training.  I drank over 150 ounces of fluid over the 31 miles, but it was not enough for the heat.  After 10 am, I didn't pee again until 6 pm after I got home.  My legs were really not that beat up since the heat slowed me down and I ran about 5 miles on the trail one day after the race.

My Pictures

Results

Course Map & Elevation

Type Distance Time
1 Interval 1 mi 9:49.35
2 Interval 1 mi 9:21
3 Interval 1 mi 9:06
4 Interval 1 mi 9:04
5 Interval 1 mi 9:55.25
6 Interval 1 mi 9:59.25
7 Interval 1 mi 11:00.25
8 Interval 1 mi 10:00
9 Interval 1 mi 10:14
10 Interval 1 mi 11:50
11 Interval 1 mi 11:23
12 Interval 1 mi 11:24
13 Interval 1 mi 11:40
14 Interval 1 mi 10:00
15 Interval 1 mi 11:24
16 Interval 1 mi 11:30
17 Interval 1 mi 12:16
18 Interval 1 mi 12:50
19 Interval 1 mi 12:26
20 Interval 1 mi 12:15
21 Interval 1 mi 15:33
22 Interval 1 mi 14:01
23 Interval 1 mi 13:44
24 Interval 1 mi 14:26
25 Interval 1 mi 13:31
26 Interval 1 mi 14:52
27 Interval 1 mi 15:02
28 Interval 1 mi 15:22
29 Interval 1 mi 13:12
30 Interval 1 mi 14:54
31 Interval 1 mi 15:59
32 Interval 0.25 mi 3:07.68

6:21:11.53 overall 12:12 pace

2011 Parley P. Pratt 4 Mile Run

It has been 15 weeks since I started running again after taking 5 weeks off.  With 3 weeks training for every 1 week off, I figured a short race at 15 weeks would be a good test even though I have already ran several 5Ks that were good times for me.  Running has been kind of blah recently and haven't managed to run more than 40 miles most weeks. I've started regularly lifting weights and doing core work which I may have overdone a bit since on Wednesday I started to have some lower back pain at work after lifting a box.  By this morning, I felt like my back was at 100% so just in time to run a race.

This is the 7th consecutive year I have run the Parley Pratt 4 mile.  Temps were around 70F but humidity was 94% so a humid day.  I ran a 2.5 mi warmup with Hugh and we only had a few minutes more of the pre-race ceremonies before we started.  I lined up in the front and was off to what felt like a fast start.  I was in 8th place until just after the first half mile, moved up to 5th place. There was a young kid ahead of me in Vibrams and long pants that I ran behind until the 2 miler.  I was ready to pass him but there wasn't enough time before the turn around and he sped up when I was about to make a move.  He stopped for water so that made it easy.  My first mile split was 6:07, and second mile was 6:04.

On the way back, I caught up to another kid and stayed just a step behind him until the last half mile.  We slowed a bit, but still a pretty good pace and no one was very close behind.  Third mile was 6:17.  Down to the last half mile and he pulled ahead a little and finished ahead of me.  This race is always a little short so last 0.92 mi was 5:41 (6:09 pace).  Overall, 4th place of 134, 24:10 and an 18 sec PR over last year's PR.  The guy that won overall was in my age group so didn't win a watermelon.  2nd place overall was a female.  I think they were around 2 minutes ahead of us so didn't even see them finish.  I didn't have a goal going into this race and had forget to check my time from last year so last minute going into it I was hoping to maintain close to a 6 min pace.

Once my stomach settled down, I ate a few pancakes.  I didn't run any cool down miles.  The rest of this week will be easy miles for me so I can be ready for the Psycho Psummer on Saturday.  I am a little concerned that I have not been putting in many trail miles recently and my overall mileage hasn't been that good.  My last long trail run was the Berryman Marathon on May 21st.  The 4 long runs I have done since have been on the road and I've only ran a couple trail runs.  I am hoping I can have a better finish than my Psycho Wyco Run Toto Run 50K in February.  I can be 100% sure there won't be snow on the ground for this one and I won't have back/buttock/leg issues but there will likely be heat and humidity.  Maybe there won't be mud.

2011 Trekking for Kids

I ran part of the course before the race and figured out that had marked it wrong again this year and it would be short.  There was a 5 and 10K and I had signed up for the 10K.  It rained during the warmup but held off during the race but I was already wet. Since I knew the course was short, I decided to try running this faster than 10K pace and maybe even push it at 5K pace. First 3 miles went well and then slowed down a bit but still faster than my 10K pace overall and 2 seconds per mile slower than my 5 mile PR in 2008. Overall a good race for pace 6:13/mi for 33:01 overall and 5.3 miles.  I still like this race even though they can't seem to get the course marked correctly and it is a certified course with a map.  They say they will try better next year. Placed 2nd overall and won 6 months to Anytime Fitness. 

Only ended up running 7.7 miles between the warmup and the race.  I still am not feeling real motivated with running, but am happy if I can continue to get 40 something miles per week for now.  I went home after and did some P90X which made me feel really sore today. Even my neck muscles hurt.  I ran a 17 mile long run this morning that went okay and then really fell to pieces that last mile.  Average pace was 7:55, but last mile only 9:40.

2011 Phil Sayer 5K Jefferson City

This race is put on by MU Extension Fire Rescue Training during their summer fire school in Jefferson City.  Money goes to a scholarship fund for continuing education for firefighters.  Mark Lee is the race director and makes the trophies which are pretty cool.  I ran it the first year 2 years ago, but missed last year since it fell the week after I had run my first 100 miler.  There were about 20 people running today.  Temperature about 72F and a little humid but overcast.  I started at my normal 6 min pace and 3 guys were ahead of me.  I held my pace and passed the first one at 1 mile.  First split was 5:56.  I could still see the other 2 guys ahead.  This race is totally flat and partly on the road and also the Katy Trail so I was hoping for a better pace, but didn't happen today.  Passed another guy at the second mile that was slowing down.  Second mile split 6:00.  The guy in first was too far ahead to catch so kind of lost motivation to push the last mile which I ran in 6:09.  Overall time, 18:45, 6:02 pace for 3.11 miles.  Received one of the nail runner trophies for second overall.  Hugh and I ran out and back on the Katy trail for a total of 10 more miles after running the race.

Results:

1. 17:43  -  Gerald Holtmeyer  -  1st Mens
2. 18:45  -  Andy Emerson  -  2nd Mens
3. 19:30  -  Caleb Ruth  -  3rd Mens
4. 21:22  -  John McNay
5. 22:53  -  Craig Wehmeyer
6. 23:10  -  Hugh Emerson
7. 23:33  -  Darla Atkins - 1st Womens
8. 24:25  -  Greg Luebbert
9. 27:27  -  Lisa Wehmeyer - 2nd Womens
10. 28:13  -  Allen Wehmeyer
11. 30:33  -  Christa Rhoads - 3rd Womens
12. 31:53  -  Stacy Ducan
13. 38:02  -  Kyle Haslen
14. 39:20  -  Julia Edgar
15. 40:05  -  Teresa Heidbrink
16. 47:19  -  Mary De la Guerra
17. 49:36  -  James Lundsted
18. 49:38  -  Julie Lundsted
19. 54:15  -  Angie Gott
20. 54:15  -  Cindy Gott

2011 Berryman Trail Marathon

When I signed up for Berryman in January, I decided to sign up for the marathon this year since with my disc problem I just wasn't seeing another 50 miler in my future and even a marathon was feeling doubtful.  Then I was blessed to have surgery in February so really didn't know after what my body would tolerate and how long it would take to get back and if I could get back to running the same as before.  Fortunately, I recovered quickly and things have improved to the point where I can say I could have done the 50, but since I like to push the pace a little, I am glad I did not attempt it with only 9 weeks of training.  That would have been crazy and I am trying make choices that I are little more sane than before.  Although I am sure still insane to 99% of people.

Rode with Jeff down to Berryman and camped with him and Shawn.  Karen joined us before heading to her hotel and we sat around eating dinner and enjoying the evening in the rain (we had cover).  Ate my Basil Cashew Chicken Roly Poly for dinner along with lots of other stuff including some yummy mac and cheese than Shawn made.  Felt like I was stress eating and probably overdid it a bit on the food.  Headed to bed around 9 pm.  Woke up 3 times and heard it raining.  The weather forecast for the morning was 60% chance.

We got up at 5 am and no rain and about 65F.  Had a shake with coffee and some of Karen's yummy muffins for breakfast and a banana.  I was in the bathroom for the 3rd time until about 6:25 which was near the start.  Walked over and we all 5 of us had our picture taken and then we were off in a couple minutes.  Seemed like everyone started really fast.  We had to run out and back on the gravel so at the point we went into the woods we had run 2 miles.  The 50 milers turn around sooner so end up passing many of them later.  First 3 miles felt kind of fast, but between the gravel and the trail going downhill probably okay.   Talked to Tony, a guy I have run with at several other events and then passed more people and didn't see him again.


I wore my Camelbak without a shirt since it was so hot and humid.  Heard a few whispers how I was going to chafe, but no problems at all.  It fit quite snug and comfy.  No problem on the flats and downhills, but uphill felt like I was carrying some extra weight for awhile.  I carried 2 Accel Gels, 2 sweet and salty bars, and 70 oz of Succeed, and Succeed caps.  I ran through all the aid stations.  When I passed Brad (running the 50) he told me I was the 6th marathoner and someone else did later as well.  I passed quite a few 50 milers.  Around mile 20, I caught up to a marathoner ahead of me. I felt like I was struggling a bit up the hills and at some point he got pretty far ahead again.  Then caught up again and ran right behind him for awhile. I didn't feel read to pass just yet and was starting to feel the heat.  We catch up to some 50 milers and then I decide to go around him, had a surge of energy, and picked up the pace.

Trail conditions were muddy but many parts very runnable.  The muddy sections really slowed my pace.  Only a few trees to climb through and over and that was the only time I walked a few steps.  Considering all the mud and the warming temps, I was kind of glad I was not doing the 50 miler.  I wore my GPS, but on this course, it isn't accurate so didn't pay a whole lot of attention to it, but gave me an idea of distance and pace which was slowing.  After I passed the marathoner, I could hear people behind me so pushed on the downhills pretty hard and very easy on the uphills.  Passed another 50 miler a few miles from the end.

The miles past the last aid station went very quickly.  Noticed my Camelbak felt pretty light and was soon out of drink.  This section went so quickly, I didn't even realize I was near the end.  I was thinking I had a mile to go and then noticed the paved road and then there was the end.  As I was running earlier and I thought I was going to be around 4:06, but since the end came sooner than I realized, finished in 3:56 and was 5th overall of 77 (12 of these dropped down to marathon).  Some guy ran just a little over 3 hours on this messy course which is just insanely fast.

I didn't feel like eating any solid food yet so headed over to our camp site and had a shake and a Powerade. Then headed back over to the finish since I was thinking Coleman might be finishing any minute.  Just before I got there I saw him come in.  Then we got to see Karen come in less than an hour later.  Both of them finished smiling and happy for their first marathon.  We waited around and got to see Jeff and Shawn complete their first loop and head back out.  Mike was there to pace Shawn and I got to talk to him a bit about Kettle Moraine 100 where I will be pacing him the last 37 miles in a couple weeks.

After Jeff and Shawn took off for their second loops, I still wasn't real hungry but ate some of the salads and a burger minus the bun.  Went to the camp site, cleaned up, and then headed over to the finish to talk with people.  Karen came back later and we hung out some more at the finish, camp site, and then back to the finish so we wouldn't miss Shawn and Jeff.  Shawn and Mike arrived first and seemed to be in good shape. Jeff finished about 20 minutes later.  We ate some more and talked and then I headed back home with Karen.

Really enjoyed having Karen, Coleman, Shawn, and Mike along with Jeff.  Most of the time it is just me and Jeff at this race so was nice to share it with others this year.  Also, enjoyed talking to a lot of the other runners that I only see at trail events.  I ran Berryman in 2007 as my first trail marathon and in 2008 and 2009 ran th e 50 miler.  Last year I didn't get signed up before it filled up.  This year I signed up soon after it opened and it filled up in 4 days!  Definitely looking forward to making Berryman an annual event and will sign up New Year's Day when it opens.  Hopefully, I will have the faith I can attempt to run the 50 miler next year.

Someone took photos this year.  I have posted the ones of our group here - Berryman Photos and all others are on Picasa -  Picasa Berryman Photos

Karen, Andy, Coleman, Shawn, and Jeff

 

2010 WellAware 5K

Ran a 3 mile warmup before the race.  It was kind of cool at 52F and a little wet today with a light rain.  I decided to ditch the jacket after the warmup.  Overall goal was to go under 20 since this was my first race other than the Sedalia 5K I ran my first week back running post-surgery.  This felt tons better.  I really hadn't pushed the pace too much other than a couple miles on one of the Tu/Th runs.  Started off going down the hill out of the parking lot and passed quite a few people at the bottom that started too fast.  At this point I was in 6th place.  After mile 1, I passed another guy and could still see Bill S. ahead of me.  I felt really focused and relaxed and the first mile seemed to go really fast.  I wore my HR monitor and it says my Avg HR was only 145 the first mile at a 5:55 pace.

Second mile just tried to maintain pace.  There was a bit of an uphill in one place so slowed down some and ran in 6:03.  Last mile I was just hoping to hold the pace and kept it at 5:56, avg HR up to 160 for that mile so guess I was working harder to maintain pace.  The last 0.17 had to go up the hill we came down in the beginning.  Did not push at all up the hill but once got to the top, let myself go.  Saw my time was about 18:30 so really pushed to get in under 19 minutes.  Overall time was 18:57, 5:59 pace so beat my 20 min goal easily and ran this course just as fast as I ran it 2 years ago.  Honestly, thought I was a lot slower and didn't have speed back yet.  This race was a test to gauge where I am at.  I didn't feel like I pushed all the way and my avg HR for the entire race being only 153 seems to indicate that.  That is about the average I would hold for an entire marathon.

Ran some cool down miles with Christian and Matt, the first and second place guys.  Overall, I was 5th and got the coaster for 1st in the 40 - 49 since Christian (in my age group) was the overall winner.

Nice coaster for first place in age group.

Tech shirt and belt with pockets and bottle holder given to all entrants

Rim to Rim to Rim Scenic Run

Highly recommend seeing the Grand Canyon by running it.  I will skip over the fun time we had traveling as a group and get right to the run on Saturday.  Even if you can't run it all from rim to rim, it is worth attempting to run part of the trails, but just make sure you research and are prepared.  We had person start at 1 am that went almost all of the way before turning around.  Ten of us started as a group from  a parking lot near the S. Kaibab Trail head on the South Rim and some others started later doing a shorter run.  Temp was in the 20s and pretty cold, but slowly warmed up.  Definitely a cooler day than usual to do this in late April so we were quite lucky.  High was probably in the 70s in the canyon bottom and felt like 40s on the North Rim.  Most of us stayed pretty close for awhile and then split up and caught up at some points.  I had a camera so stopped many times to get some photos.  I stayed with Hugh for his first 15 miles.  We made a 35 minute side trip to see Ribbon Falls which was about a mile and then he headed back for 19 miles on his own getting back around 2 pm.

After leaving Hugh, I picked up the pace, hoping to catch someone in our group.  I refilled my Cambelbak at Cottonwood.  Cambelbak was surprisingly comfortable to wear, although about 4 lbs heavier each time I refilled.  Caught up to Nathan on the way up to the North Rim, then Nicole and Andy P., and finally Dan and Jeff.  Stayed with them for the rest of the day.  As we climbed closer to the top, it will just a little harder to breath and heart rate jumped and we were walking most of the time with a few breaks.  We kept asking people coming down how far and weren't sure who to believe.  We saw Andy S. and Rodney coming back down.  Finally, someone said a couple minutes and I think we were there in 5 minutes.  I wore my GPS but I think it was a little wacky since it said 26 miles at the N. Rim and I suspect it should have been closer to 23.

We arrived around 11:30 am, rested about 15 min, had someone take our picture and then headed back down. We were able to run some of the trail down.  There was some flat runnable trail but overall for this trek you are either going up or down.  We refilled water at Cottonwood campground and arrived at Phantom Ranch about 3:40 pm.  Jeff hoped to get a Coke, but all they sold was lemonade, ice tea, and beer so we all had a lemonade. Nathan arrived shortly before we took off to head to the Bright Angel trail for our ascent to the South Rim.

We ran maybe a mile after we crossed the bridge and then walked the rest of the way up .  They trail was quite sandy at this point.  Earlier had been mostly gravel and rock.  This trail was a bit more technical as well. Took our time and took several breaks.  Stopped at the Indian Gardens and sign said 4.5 miles to go and we left about 6 pm.  Eventually got dark and had to turn on our lights.  Very slow going the rest of the way and my GPS surpassed the 4.5 miles.  Seemed like we were never going to get to the top.  We could see lights on the trail below us of others coming up in the dark.  We were told that there was a record number of people attempting Rim to Rim on the same day.  Finally, we reached the top and had someone take our picture.  Some other people we didn't know had just finished ahead of us.

Packed about 3500 calories in food and consumed every last calorie from my Succeed Ultra drink, 7 Accel Gels, and various bars, crackers, and cashews.  I was hungry by the time we reached the top and also freezing cold as the temp seemed to really drop in the last couple miles.  I got my clothes off pretty quick and jumped into the shower to warm up.  Rodney and Andy S. in our group finished ahead of us and Nathan was not far behind us.  Rodney and Yvonne finished about 1:30 am and Nicole and Andy P. came in at 2 am!  Nicole had been out there 25 hours and the next morning seemed to be in pretty good shape.

This was the most enjoyable vacation I have had in a long time.  I am not sure my report can describe the experience, but it was just amazing and physically grueling at the same time.  Almost just too much to take in at once.  We all got along great and had a good time before, during, and on the trip home.

Not sure these pictures do the Grand Canyon justice, but should give a good idea of some of the scenery and tell the rest of the story that I can't put into words.

Facebook
Rodney A. photos

Videos:
http://www.youtube.com/watch?v=ZVjEQFWbE00

http://www.youtube.com/watch?v=WpAuBY9_6sk

http://www.youtube.com/watch?v=l2EKeZu7SnA

http://www.youtube.com/watch?v=TzfSQQc1rUc

http://www.youtube.com/watch?v=EEe5hQ6NxsU


GPS had 52.1 miles, but it was pretty erratic.  Based on where we started and my trip to Ribbon Falls, I am claiming 47 miles.  Maps that start at S. Kaibab taking the same route our group took say it is 44.9 miles.

2011 Sedalia Half Marathon & 5K

 If you are looking for Sedalia Half Marathon and 5K results, they will be posted at Columbia Track Club soon.

Hugh and I decided early this morning to go to Sedalia.  He ran the half and I ran the 5K.  We arrived around 8 am and it was cloudy and windy but no rain or snow yet.  Temp was around 32 I think.  We had a good turnout of Columbia area runners.  I thought about going out for a little warm up but did not.  The 5K started with the half marathon.  We were off and running and immediately noticed my hamstrings and butt were still quite sore from running on Thursday.  Not sure if it was the attempt at new running for which they said would make the butt sore or just the fact that I am out of running shape. 

After we ran the little loop through the neighborhood, I caught up to Paul S., race director of OT100 and also have run many races with him such as Kettle Morraine 100 last June.  He was running about the pace I felt I could run around 7 min.  Felt good so talked with him until where I had to turn around which was about the 2 mile point.  Talking was a bit hard due to the pace but glad I got to run a bit and talk with him.  After I turned around I was in 3rd place and Norm yelled something like "he is slowing down" yet the guy ahead of me seemed to have a good lead.  Someone said "don't look back" but I did since I didn't think anyone was close behind me and the next runner looked pretty far behind.  I sped up just slightly when I turned around.

I noticed I was closing in on the guy ahead (he was slowing) and I had a little over a half mile to go.  I soon caught him.  At first I thought he was going to fight to stay with me since I heard him on my heels, but soon he was far behind.    I tried to keep about the same pace until the end and finished in 21:11 - second overall out of 48 which earned me a half marathon brick.  I guess I got off easy this year only running a 5K and getting a half marathon brick.

Splits
M1- 6:54
M2 - 6:53
M3 - 6:41
0.1 - 0:43

After the 5K, I headed back out toward the Katy Trail and ran out 2 miles from the school where the race finished.  Trail was pretty boring and only saw 1 other runner.  About 20 min into my run, I notice some flakes and next thing I know it is sleeting and is painful stinging sleet.  The weather said 10% chance of rain this morning and then 70% chance of rain/snow in the afternoon, but nothing about sleet!  I felt bad for all the runners.  I got back to the car and changed my clothes hoping to catch the first runner, but Ryan was too fast and came in while I was in the car. 

I took a few pictures with my iPod camera since I forgot the good one.  There was no race photographer so wish I had brought the better camera.  I was surprised to see Dan H. come in at 1:34, a new PR for him and Hugh came in at 1:44 which was close to his PR of 1:40 and received a brick in his age group.  Several runners PR'd today in spite of the painful sleet and brisk wind.

This race is a fundraiser for Max Lewis and they had some great raffle prizes so I bought 6 tickets for $5.  Then they let you go up and pick out a prize and I ended up with a cool Sharper Image 5 Day Internet Weather Station which will make it even handier to check those forecasts for upcoming runs or decided whether to bike to work.

On the way home we stopped at Mazzios for their awesome salad bar and a combo pizza!

Sciatica Sucks (hopefully no more)

I had the microdiscectomy surgery Wednesday on my L5S1.  The hope is this would relieve the sciatic nerve pain in my right leg.  I've been in some degree of pain since it started in Sept 2009.  I tried many of the alternative methods but in the end, it wasn't getting better.  My spine doctor at Columbia Orthopaedic recommended living with it, more shots, or surgery.  Surgery is a last resort so I decided to seek a second opinion at Missouri Orthopaedic Institute.    The doctor there also recommended surgery and I found him easier to talk to than my previous doctor.  I told him my concern about being able to run after the surgery and he felt there was no reason I could not although there is no guarantee either.  The surgery could possibly make the pain worse or might only partially improve.  I decided it was worth the risk and he removed a couple pea sized portions of the bulging disc and hoped it would stop pressing on my sciatic nerve.

I arrived at noon and was home by 9 pm.  I tried to relax about the surgery but was still pretty anxious since it was my first surgery.  I am guessing that is why my blood pressure was high every time they took a reading.  Also, I think the pain level I have has been keeping it higher than it used to and with the anxiety it was even higher.  Hugh was able to be in the preop room most of the time.  About 2:30 they put some happy drugs in my IV and took me into the operating room.  I remember taking about 3 breaths.

Then woke up around 4:15 in the postop recovery room.  I wasn't cold but shivering so gave me some Demerol and that fixed the shaking.  I was amused by the staff's conversation, but the nurse attending to me said to me if I told anyone they would have to kill me.  Just regular work issues that I was sympathetic too so I won't reveal. 

They took me to a patient recovery room and let me have some ice chips since my mouth was beyond dry and throat a bit irritated from the breathing tube.  Hugh arrived and eventually I was allowed water and didn't help much with the dryness.  Then had some chicken broth and gatorade and felt better.  After going to the bathroom a few times, taking a pain pill, and getting up to walk, they finally released me just before 9 pm.  Before they released me, my blood pressure was ridiculously high at 161/92 so they took again a few min later and had gone down to 151/83.  They thought that was strange since I said I wasn't in pain, but thought I would be fine.  Everyone took great care of me and the worst part was just waiting to be released.

Went home, ate some dinner and went to bed and had a hard time going to sleep since I had to pee so much I guess due to all the IV fluid plus drinking.  Finally slept pretty well but still dry mouth.  No more pain in the right buttock, back of leg, and just a tinge in the calf when I woke up.  The incision wasn't hurting until later this morning so may have to get the pain prescription filled.  They have not scheduled my follow up appointment, but am guessing if all goes well, I will be back to work in 2 weeks.  Right now, it feels the best to just lay on my back in bed so that is how I am functioning today between my laptop and iPod touch.  Answered some work e-mails this morning and will probably start a book later.

Day 2 - I ended up not getting the  pain med even though the incision hurts and it is hard to get up and down off the bed and couch and turn over.  It isn't so bad that I can't tolerate it and once I settle I am fine.  I noticed later yesterday I no longer had the tinge in my calf and right leg feels nearly like the left one.  Now, my lower back which didn't hurt before, hurts because of the incision.  Feels like I have been stabbed in the back, but I am sure will improve with more rest.

2011 Psycho Wyco Toto Run 50K

I wasn't sure I should run this 50K.  I was really tight and painful most of the week and didn't run since the Sunday before.  I contacted the race director to see if I could switch to the 10 miler which started later, but he suggested I could start with the 50K and 20 milers and then drop to the 10 if I wanted after the first loop.  This way I would get a better parking spot.  I mostly wanted to switch since I didn't want to DNF for the race I had signed up for and knew I could run 10 miles.

I set the alarm for 4 am, but slept poorly and got up at 3:45.  Hugh had gotten up and baked cinnamon rolls so had those along with cereal and hard boiled eggs for breakfast.  I wasn't as tight and painful as I have been recently, but I think that was due to not sleeping for very long.  I was hoping the drive to Kansas City would be pretty comfortable.

I left about 4:40 and made it there at 6:50 just as it was getting light, got a really close parking spot and was the 3rd person in line to pick up my packet.  We got a nice brown hoodie instead of a shirt this year.  I returned to the car to get everything ready for my drop bag and took it over to the start and then back to the car to figure out what to wear.  I realized I had forgotten to bring Body Glide but turned out to not be a problem.  I decided to wear my Mizuno pants, a long sleeved shirt, and jacket.  It was 23F and just felt too cold to start out in shorts.  I decided to wear my iPod since I was afraid it was going to be a long day if I decided to go for 50K.  I put my Kahtoola Microspikes on my shoes and was ready to go.

Dan H. came over to borrow my Swiss Army knife to loosen a few screws on his shoes.  I then headed to the start line for the 50K and 20 mile.   Saw Joel running the 50K and Shawn, and Nate running the 20 miler from Columbia.  A lot of other Columbians running but doing the 10 miler which started an hour later.  I started sort of mid pack and we were all running single file on the snow path on the way to the trail.  The trail was snow packed and pretty good to run on.  Definitely better than the mud I've run on the previous 2 years.

Into the run, I realized I had left my water bottle in the car.  I didn't worry since I would just drink at the aid stations and grab the other water bottle that was in my drop bag on the second loop.   I stopped at 3 different aid stations to drink so probably wasn't enough with their small cups.  I felt like my right leg was dragging a lot the first loop and couldn't seem to keep my right ankle steady.  I thought my shoes felt a little loose, but had a hard time tying them in the car since I can't bend over very well.  I was getting warm too and removed my gloves.   About 8 miles into the loop when I was running with fewer people I turned on the iPod a bit.

After I finished the 1st loop (1 hr 54 min), I took off my running pants and jacket.  I felt up to another loop, grabbed my water bottle, some food and took off.  I didn't get far and decided it was time to retie my shoes.  I found a tree and was able to prop my foot up and retie them.  It was much better and my ankles felt more stable.  Soon, I felt like my head was burning up so removed my head band.  The iPod was starting to hurt my ears which it usually does after a few hours so had to take it off and carry it along with the headband since I didn't have any pockets.  There were a few patches on the second loop that were icy and quite slippery where the snow had worn down.  There was one place on a steep down hill curve that I about lost it and fell backwards, but managed to catch myself and didn't go all the way down.  The Kahtoola microspikes worked quite well other than on the solid icy patches.  They were a bit of a pain running across a few roads and where we had to run about a half mile on the road, but I am glad I wore them.  I really didn't want to take a chance at falling.

After 2 loops (4:06 overall time), I decided I could finish and my goal was to simply finish since I didn't have any speed.  I had almost 5 hours to finish the next loop so decided there was no reason not to finish.  There was a big cheering section from Columbia that had finished running when I came through which was nice.  I started the 3rd loop feeling okay, but no speed and no power up the hills.  The trail was beginning to be more slushy in places and even some mud in a few places.  After a couple miles, it appeared I could do 15 min miles so hoped to finish in about 6 hr 40 min overall.  Most of the 3rd loop I was running alone other than being passed by people.  I did pass a few people but was mostly passed which I don't like, but nothing I could do about it.

I made it to the end in 6 hr 43 min and the race director gave me my medal and 50K sticker and I had my picture taken. It was quite toasty at 52F by the finish!  I am glad I did this run, but not happy with my time even though I realize there is not much I can do about that right now.  I had been running really well in spite of my bulging disc for about a year.  The weird thing is running excessively does make me feel better while I am doing it and loosens things up. Exercise is good for sciatic nerve pain, but getting up every morning, trying to put on my clothes, getting things off the floor or down low, and sitting is hell. For over a year, I didn't hurt too often when I ran with this condition but now it does hurt.  My walking isn't that great most of the time either. I had a hard time pushing off on the right leg most of the run although I think the second loop was better.  Between that and the crappy training, it didn't help my speed. I think I left my speed into last year since running hasn't gone well since December.  Probably when my last shot wore off.

I didn't expect to finish so I am happy to finish and also to have finished all the races since Sept 2009 when my bulging disc problem started.  It is hard to say if running is bad for this condition or not.  Doctors say exercise is good but running may not be good for the spine.  After surgery, I am just going to see how it goes.  My doctor says can't run for 6 weeks and need to take off work for at least 2 weeks, lie around all day, walk a bit, and recover.  Hopefully, I feel good again and will want to run.  I will do what I can to reduce the pounding.  The desire is there to run again, but I don't want to continue in living every day in this much pain if there is a chance surgery will help get rid of the pain.  I want to recover and get back into shape and hopefully that includes running.  If not, I will figure out a new plan.


1st Loop - 1:54:11 (35th place)
2nd Loop - 2:12:11 (41st place)
3rd Loop - 2:37:15 (45th place)
Finish Time - 6:43:38 (45th place male, 51th overall out of 92)

2011 Nut Race

I didn't have any goals for this 5K.  With the snow on the ground, the way I have been running lately, and the pain and the weakness in the right leg,  I didn't expect too much.  I ran to the race and caught up with Tom, Dan E. and Phil.  I ended up with a little over 8 miles and felt pretty good.   I was feeling less stiffness and pain than some days.  We got to the start line about 5 minutes before the race started.  I had to pee but no time.  We took off and it took me awhile to get my speed up.  I passed Hugh on the first turn.

Not a whole lot happened.  I ran as about as fast as I could.  I passed one guy and Tom passed me before the end.  I assumed he was ahead of me.  I wore my Yak Trax but still some slippage.  Tried to stay on the pavement along Providence and cars moved over to the other lane.  Splits were 6:41, 6:52, and 6:52 and last 0.2 was 1:25 and overall 21:50. Placed 4th of 9 in age group of 40 - 49 and 6th overall out of 32.  Not as bad as I thought it might be.

2011 Runner's Choice 20K

I ran to the race again this year from home so had a 5.4 mile warm-up in 50 min.   I wasn't feeling that energetic so I was trying to figure out my goal for the run.  Sometimes I am not feeling it and run well but I had my doubts since my legs felt so heavy.  We still had some snow and ice to deal with on the shoulder of the race course and the sidewalks were not clear so had to run mostly on the road.  We had 26 in the 20K and 16 in the 10K. For the 20K we run the course twice. I lined up near the front and was hoping the speedy runners would help me get off to a fast start.   I caught up to Hugh after about 1.5 miles.  One guy running the 10K passed me before the turnaround point.   I finished the first 10K in 46:25 which is very slow for me.  I wasn't breathing hard but legs just felt depleted and no energy. 

I headed out for the second 10K and Kurt K. wasn't far behind.  He passed me before the turn around point.  Dan H. was not far behind me.  I ran the second 10K in 47:31.  I couldn't believe that I actually slowed down.  Total time was 1:33:56, a personal worst by 6 minutes, and finished 6th of 26.  After finishing, I was really hungry.  I ate 3 donuts, a banana, and a hot chocolate.  I had originally planned to run back home but decided to quit for the day. Then went to breakfast and had a bagel eggwich and chocolate milk.  I am not sure if I am over trained or if I just didn't get enough food.  I don't usually expect to run race pace for this event, but pace was way slower than I should be running.  I really can't blame my sciatica either since I just felt a little tight and not too sore while running.

2010 Running and Racing Year in Review

I finished my last race of the year yesterday, the First Night 5K.  Ran with Dan E. most of the way until he gained on me near the last half mile.  Finished in 18:53, 13th overall, and 2nd in age group.   I managed to run pretty pain free since I took 2 Ibuprofen earlier in the day.

Goals accomplished for 2010 - enjoyed running, completed my first 100 miler, ran fewer road marathons and more trail racing.  My other goal was more cross training.  I did cross train, but failed since I didn't do enough.

I only ran 2 marathons this year.  I PR'ed in 7 events but 3 were new to me.  My first 100 miler turned out great and I felt like I did really well.  My second 100 miler was the toughest race of my life so far but I managed to finish and it left me with a medial tendon injury for a few weeks.  I'm still learning how to deal with the sciatica from the bulging disc and am considering surgery as an option at some point.  Hopefully, I can gut it out for a little while longer while I try some other things.  For the second year in a row, I did not feel burned out from running although I was forced to take a 2 week break in November.  I did feel burned out and anxious the few weeks before my first 100 miler in June.

Total Miles:
2010 - 2839
2009 - 2675
2008 – 3014
2007 – 2572
2006 – 1937
2005 – 2090
2004 - ~1000

Marathons (23 total):
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 (15 total):
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 2010:

100 mi - 2
100K - 1
50K - 3
3/4 Marathon - 1
Marathon – 2
Half Marathon - 1
20K - 1
10 mi - 1
10K - 2
4 mi - 1
5K - 9
1 mi - 1


Total running miles run in 25 races: 509 miles (last year 30 races – 389 mi)

States I ran marathons and ultras in 2010 (3): KS, MO, WI
All states I have run marathons and ultras (12): AR, FL, IL, LA, KS, MA,MD, MN, MO, OH, OR, WI


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

Goals for 2011:
1.  Get by bulging disc healed or fixed so I am pain free or at least close to pain free.
2.  More cross training (biking & swimming?).

3. Take 2 - 3 short breaks from running during the year with at least 4 - 7 consecutive days of no running.


Marathons and ultras planned for 2011 - This all depends on whether I can get the disc healed.
January - No plans
February - Pyscho Wyco 50K
March - 3 Days of Syllamo (50K, 50 mi, also 20K)
April - No plans
May - Berryman Trail Marathon
June - pace Jeff last 50 of 100 mile?
July - No plans
August - Burning River 100 mi
September - Heart of America Marathon
October – No plans
November - No plans
December - No plans

2010 Cheese & Sauerkraut 10 Miler

We arrived early at 7:30 and I ran the 5 mile loop with Andy S. at a 7:15 pace. I didn't realize how fast we were running until we finished but was just a little worried that maybe that was too aggressive for a warm up.  Temp was in the low 40s and dropping.  I ran the first loop with Dan E. and Erik S. right behind us.  Dan really helped me keep a good pace.  Andy S. & Kevin S. were in our sights for the loop.  After the first loop I sped up a bit and caught up to Andy at little over 6 miles.  Kevin had pulled ahead quite a bit. We passed Kevin at the turn around since he was having a cramp which I felt bad that was the reason we passed him.

We didn't say much since we were working pretty hard.  Andy and I stayed together until the very end and tied for first at 1:30:50. I had predicted 1:07 so I was off 3:10 and the 33rd worst predictor.  I ran the first loop in 32:30 so ran the second in 31:20.  Very unusual for me to run that kind of negative split.  I took a full minute off my 10 mile PR from 2008 when I ran this race.  I really didn't expect to PR today.  We weren't allowed to wear watches but kept my GPS in my pocket to get the splits. 

Great turnout (50 runners) and lots of yummy stuff to eat after the race.  We had cinnamon rolls, chocolate sauerkraut cake, German Chocolate cookies with cream cheese in them that Hugh made.  The closest person was 13 seconds off and the furthest was Kevin at 16 min since he had a cramp so he got the Kraut.  The wind picked up and turned colder as we were waiting for results, but we had good conditions during the race.  The temp dropped 20 degrees during today and it is expected to get down to 15 tonight.

This race was featured on the calendar of the December 2010 Runner's World on page 108.  It is kind of funny they said it had 50 runners (an estimate) since that is exactly the number we had this year.  We get to run past a 350 year old burr oak (photo here) tree.  There is a picture in RW with the tree too.  It is the tree on the left.

Results

Photos

Andy & Hugh

2010 Jingle Bell 5K

Pretty easy 5K for me.  I wasn't sure whether I was ready to run this pace, but pretty even splits and felt good at the end.  Not much happened.  Passed a guy a first mile and 2 guys at 1.5 mi.  No one passed me.  Volunteers were sparse and it was quite windy which made it feel colder.  Paced 8th overall out of 398 runners and first in my age group.  We picked up our awards after since no ceremony.  Hugh placed 2nd in his age group and ran a 21:54, 18th overall.


Overall time was 18:51.  Splits, 6:08, 6:00, 6:13, 0:32

2010 Thanksgiving Day Pie Run

This race had a huge turnout and I am guessing over 500 people.  We arrived around 7:35, picked up our numbers, and got a voucher to pick up a shirt next month since they ran out.  I ran the course with Hugh to warm up.  Temp was around 34, but quite windy.  When we got back, I decided to change to a lighter jacket and take off the pants since I was getting a little warm.  The race started 10 min late so a big improvement over last year.  There were some issues getting people in the proper position for the starting line.  There were no markers that I could see on the ground so we weren’t sure where to stand.  

I signed up for the 5K this year but wasn’t sure how fast I could run due to my deconditioning over the past few weeks.  Today was my 3rd day back running after 13 days off so I had no goal in mind other than to not run so hard I would hurt myself further.  I wasn’t sure where to line up so stayed back a little.  When we took off, I realized I should have been up closer since I passed probably 100 people. 

Within the first half mile I see Paul S. ahead of me and catch up to him.  I talk to him for a bit and then go ahead, but then realize that I am sucking a lot of air and going too fast.  I slowed down a bit and hit first mile in 6:22.  We run out to a cone to turn around and head back.  I saw a lot of Columbia runners ahead of me coming back before I got to the turnaround.  There was actually a 5K in Columbia for the first time on Thanksgiving, but a lot of us opted to go to Jefferson City since it is a well organized event and on a certified course with both a 5 and 10K and they give away a lot of pies. 

After the turnaround, I feel like I can run a 6:40-something pace and mile 2 is 6:40.  A couple guys had caught up to me, but stayed with me.  About 2.8 mi, I leave one of them behind.  At this point we are on the trail headed to the finish.  I sped up and passed a couple more guys before the finish but there were also 10K runners and I didn’t notice which race they were running.  My third mile was 6:39 and last 0.19 mi at 6:09 pace for a total of 20:50 (6:32/mi).  I probably ran the first mile a little fast for the shape I am in, but was happy that I held on the 2nd and 3rd mile.  I was glad I wasn’t running the 10K at this pace which would have been impossible today.

I found Hugh who finished less than 1.5 min behind me and we ran a 3.4 mi cool down after he ate his doughnut.  I couldn’t eat at that point and was glad when we started running since I felt I really need to wind down.  When we were done I ate too many doughnuts, we waited for the awards (didn’t win anything), and didn’t have my number drawn for a pie either.

I didn’t feel like the medial tendon injury is what slowed me down since it felt pretty good while I was running.  I can be thankful that I am just out of shape to run that fast.  I will see if I can get my 5K back under 19 soon.

2010 - Ozark Trail 100 Endurance Run

This was a LONG race for me so I will try to keep this as short as possible.  A lot of it I don't remember too well so that should help.  First, the Ozark Trail 100 Mile Endurance Run is a point-to-point 102 mile ultramarathon on the Ozark Trail through the Mark Twain National Forest in south central Missouri. The race is mostly on single track trail with several water crossings and approximately 12,000 to 15,000 feet of elevation gain. The trail surface varies from smooth dirt trail to moderately technical trail with lots of leaves covering the trail.

The trip to Bass River Resort went smoothly.  We arrived around 5 pm, picked up my race packet, dropped off drop bags, and then headed to the spaghetti and chicken dinner.  Hugh was happy they had WiFi for his iPod Touch.  The room where we ate was bustling with activity and there were many familiar and friendly faces from other races.  At about 6 pm we had a pre-race meeting and after headed to our cabin with Lisa and Jeff. I tried to go to sleep around 9 pm but sleeping was restless. 

Alarm went off at 2 am so we prepared to get ready.  Temps had dropped to 23F so it was the coldest morning we have had all fall.  I wore a short sleeved shirt, a long sleeved over, and my warmest running jacket over that one.  Hugh headed over to the bus with Jeff and me and took a couple pictures before we took off at 3:30 am.  The bus ride was interesting.  We were in the first bus which didn't have many people.  I sat in a front seat and Johnny A. from Columbia was in the seat behind me.  There was another bus behind us and then a line of cars.  I tried to close my eyes and rest on the bus, but was pretty uncomfortable.  We stopped at one point for a potty break.  I stayed alert the rest of the way and got the feeling the driver wasn't sure where to go.  We turned around at an intersection and everyone followed.  Then down a narrow gravel road and eventually, he pulled over and a car told him where to go so we turned around again.  We arrived at the starting line around 5:45 am.  I was able to use the port-a-potty, take off my pants, and got back on the bus for a few minutes.

The race started at 6:06 am.  I started pretty far back in the pack so passed quite a few people until I caught up to some other runners running about a 12 min pace.  I used my Petzl Tikka light to start off with since we wouldn't be running in the dark for very long.  With all the leaves it was difficult to avoid some branches which tripped me up a few times.  I fell once over a branch and scraped my ankles some more.  There were lots of stray brambles to scratch the legs and has the temps warmed up, I could feel the sting. The jacket was starting to be too much.  It was light by the Grasshopper Hollow aid station at mile 8.  I refilled one bottle and grabbed some food.  I was carrying Succeed Ultra to drink and a few gels and sweet and salty chewy granola bars. 

Lots of trees were down from the storm last year and there were huge root balls.  They had done a nice job clearing the trail and some sections had very few trees left since about 80% were destroyed in the storm.  I hit my right knee running over a big branch across the trail.  Mostly scraped so not too bad other than the blood looked bad.  Hugh and Lisa were at the Sutton Bluff 17.6 mile aid station where I had my first drop bag and arrived at about 10 am.  Jeff and Allan were about 45 min behind me at this point based on the time of the pictures.  I am guessing I didn't look too great at this point with my legs scratched up and my knee bleeding.  I am not sure how many times I fell up to this point.  I left my jacket with them after Lisa asked if I wanted to leave it.  I had forgotten that I did.

The next part I think I was running alone quite a bit and don't remember much.  My 401 GPS died at about 24 miles, 5 hr 16 min and shows that I had a 13:06 split up to this point.  It had malfunctioned and shut off at one point so I lost a little distance.  My splits up to this point are on RunningAhead and then I switched over to the 310XT GPS.  I also removed my long sleeved shirt (guessing temp was at least 60?) and ran with just my short sleeved and felt a little better.  I noticed that the inside of my right ankle felt strange so I stopped and it was noticeably swollen but not in much pain.  I was worried this might be a problem, but running didn't seem to stress it that much but it was a little sore.  I think I might have aggravated when I tripped over the branch earlier.

I came upon Anthony L. and friend he was running with and another guy off and on.  I ran with them for quite awhile until we reached the 43.5 miles.  I was really needing someone to run with since I don't think I was doing so well. I was having issues with my right ear feeling plugged and could here my heart beat which was very annoying and continued off and on for quite awhile.  They were running the perfect pace that was pushing me just a little and walking the hills.  Finally, we hear the people at the Brooks Creek 43.5 mile aid station and the time is about 4:10 pm. so I have dropped about a minute to a 14 per mile overall pace.  I did not place a drop bag here.  There were 7 places for a bag and I used 6.  I was unsure if I would make it to my other light before dark so the first thing I asked Hugh for at the Brooks Creek 43.5 mi aid station the light I had left with him back at 17.6 miles.  Andy S., Michael, and Lisa were also at this station.  I was feeling better and thinking, I just need to make it to 68.5 miles where Andy S. would begin to run with me.  However, I realized that was going to be a long time at the pace I am running.

Now, I am thinking just make to the next aid station at 51 miles and I will be half done.  Those were a tough 8 miles, but I made it just before dark so I was able to get my Petzl Myo XP light.  I came into that station with a few people and more arrived behind.  I put on a long sleeved shirt and had some food and was ready to go so I took off ahead on my own since I figured they would all catch me.  I turned on my light shortly after leaving.  The temp is dropping and I am starting to feel like I have new legs.  I am not breaking any speed records, but feeling pretty good.  A couple from Iowa running their first 100 together catch up to me and pass me.  They are really flying and I try to keep up.  They did walk the uphills but pace seemed really fast where they ran.  The funny thing is it looks like we were only averaging 14 - 15 min miles with all the walking up the hills.  I came in with them at the next aid station and then took off without them figuring they would catch me again.

I am on my own again in the dark but didn't have any problem finding my way.  There were a few OT markers on the trees and pink and silver tape every so often that showed up well with my light.  I kept hoping the couple would catch me but I didn't see them again.  Temps were really starting to get cold and even cooler in the low lying areas. I was really in need of my gloves since some of my fingers were feeling a little numb.  I came upon a creek that was pretty deep and said a few choice words and there was a guy across that said I had to cross there.  He was from the aid station and asked if there were flags missing since someone had mentioned they were down.  I had noticed some of the reflector part of the flag on the ground but didn't have a problem.  I figured since he was from the aid station, I didn't have far to go, but seemed like it took forever to get there.  I finally arrived at Hazel Creek 68.5 mile aid station at 11:20 pm so overall had dropped to about a 15 min pace.  I spent some time here eating, changing my batteries and warming up.  Then I was ready to head out with Andy S. and see how quickly we could get this over with.  Unfortunately, I couldn't even keep a 15 min/mile pace at this point so it would be very quick.  My legs were just done.

We headed out at my snail pace about 17 min per mile.  I attempted to run which helped the pace since walking was worse.  Attempting to run also helped keep me warm.  I wasn't in a very talkative mood and it was often hard to hear with all the leaves we were wading through.  My shoulders more near the center of my back just below my neck were in excruciating pain due to so much tension.  Might have been the bottles.  I tried to relax and helped just a little, but then it would come back.  We made it to the next aid station at Machell Hollow at 76.1 but I don't really remember much.  I am thinking the guys running it said they were from Kansas and I remember eating something.  I was getting hungry between stations and eating a bar and a gel and still hungry when we reached at stations.  I think I ate more at the aid stations than my previous 100 miler due to the cold.

We headed out and the next aid station was the Berryman Campground 81.5 miles.  Pace for these miles was between 16 - 18 min.  I was really looking forward to getting there since I desperately needed a bathroom to do more than pee which I had been doing about every hour.  Finally, we see a sign and have to turn off to get to the aid station.  I head straight to the bathroom and enjoy a few minutes there.  Then ate some soup, peaches, and and probably some other stuff.  I left one water bottle in my drop bag since I wasn't drinking as much in the cold.

We are off and I am feeling better, but still couldn't get the legs to move very fast.  GPS survived another 7 miles and those were 19 - 20 min miles.  Stats for the 301XT GPS are at RunningAhead.  Between the 2 GPS devices I had 90.75 miles, but we still had 14 miles to go at the next aid station which was supposed to be 88 miles. This is a map and elevation for the second and last GPS.

The next aid station at 88 miles seemed further than it was supposed to be.  I ate in between, but wasn't drinking much since it was so cold.  When we arrived at Billy's Branch at 88 miles, Brad Bishop was getting ready to leave and didn't look too good.  They told us he had been there an hour.  Based on the 88 miles and it was 6 am, my pace was at 16:20 so had dropped another minute. Probably good I was done with the GPS at this point, but was nice to have to get an idea how close to an aid station.  The final aid station at mile 95 was 7 miles. 

We catch up to several people including Brad.  There was another guy on the way bent over and apparently sick. Once it got light, I was a little more talkative.  It seemed like there was maybe hope that I would finish.  We kept moving forward.  We make it to the last aid station at 95 miles in pretty good time - about 2 hours for 7 miles.  We eat and visit with them and don't see any other runners before we leave.  Things are looking up in the daylight!

We take off and the next part seems pretty runnable.  I am still trying to run but legs were tightening up every time I stopped even though I didn't sit down.  They told me at the 95 mile station I was in 10th place.  Earlier in the day at 43.5 I think I was in about 15th so the competitive side of me is emerging even though I am in pain and exhausted.  I don't want to lose my 10th place.  Neither of us has a working GPS so don't really know for sure how far to go.  I managed to get my GPS back on with the little power that was left to check the time at one point and figured about an hour to go.  There are some huge climbs before the end so we are back to walking quite a bit. 

Finally, we come to the part where I remember they said there was a fence row near the end.  It flattens out but still over a mile? to go.  We are even walking some of the flat.  I am sure Andy S. was ready to be done as well after being out there for over 10 hours.  It seems to take forever to reach the finish.  We run some more and finally can see where we need to go.  So after 27 hrs 50 min (16:23 pace), I am done with at least 102 miles and Paul handed me my buckle!

Finally, I could sit down.  I wasn't hungry but did have some milk and mixed nuts. I am not sure how long I sat, but when I got up I could barely walk and realized the inside of my left knee also hurt and was very stiff.  I really wanted a shower but knew that was going to be painful with all the cuts and just walking the few feet to get there.  I took a shower and then went outside and sat in the sun with way too many clothes on but just wanted to be warm.  Eventually had some Ibuprofen and when I went to get up later as Jeff, Allan, and Andy P. were coming in, I was walking better.

I am sure I missed a lot in this report.  As I was running at one point, I though I am just going to write "It sucked!" and be done with it.  However, this well-organized race deserves more.  The trail was very scenic, the aid stations top-notch (great food, positive and helpful workers), other runners were encouraging, my pacer for the last 34 miles got me through to the end and took good care of me, and Hugh and Lisa made everything happen so our pacers could run with us and took care of other needs.  This was the hardest race I have ever done.  I told someone at 51 miles that I already felt much worse than I did at the end of Kettle Moraine, my first 100 in June. There was no way I could have driven home after this one without a lot of sleep.  I slept most of the way home only awaking when we stopped for food and then slept about 14 hours that night.  I woke up feeling better, less swollen, but still some healing to do 2 days later.

Would I do this course again?  After I finished, I said I wouldn't but as the pain fades, of course I will reconsider.  There was just so much positive about this race that made the pain worth it.  I would make sure I am better trained on hills and try to figure out how to not get so beat up from the first 20 miles.  I have posted pictures on Facebook (publicly viewable) and I am looking really bad at the end and still don't look too good today, but time and rest will heal.