Ran the Blue Ridge 5K to benefit the American Cancer Society's Relay for Life. I was glad to arrive a little early since I felt like I definitely needed a warm up. Since the 100K, I've been feeling sick since Mon, but better each day. Mostly just some sinus issues, but had not felt like running much all week. I've been really busy at work and bit of stress of preparing to leave my job. I figured it is good to cut back my miles this week even though I had originally planned to run more. The 2 mile warmup felt okay and he quads didn't hurt one bit.
I got back to the start line and had time to use the restroom and then the race started about 5 min later. Started off at my normal 5K pace. The guy in the lead looked a little familiar and he was clearly faster. The guy behind me, I have run with before and he usually comes in ahead. I started out in 2nd place but Greg, passed me at 1 mi. First mile split was 5:51. I tried to keep the pace and him in my sight.
The second mile was a loop through Oakland Park on the trail sidewalk. Part of it went gradually uphill. The course was well-marked and volunteers told us where to go. There were some sharp turns. I slowed a bit through here with the turns and slight uphill. Hit the 2 miles back at the parking lot before heading back the same road we ran to the park. 2nd mile split was 6:16.
I could still see Greg the last mile since it was a straight road. I didn't hear anyone behind me. I slowed a bit and finished the last mile in 6:26. According to my GPS, I ran 0.04 in 12 seconds so overall time 18:46, third overall, and first in my age group.
After the finish, the winner Matt P. (ran 16 -something), asked Greg and me if we wanted to run the course again to cool down. I ran with him. As we were leaving, Hugh was finishing and took 1st in his age group. Enjoyed chatting with Matt about his running, the races he has done, and dogs. I got back and waited around for the awards ceremony with Bill. Hugh got back just in time from running a few more miles. Mary Ellen B. won first place female today. This was a well-supported race with volunteers. I am not sure how many participants, but looked like we had a decent crowd today. There was also a mile fun run for the kids.
Saturday, May 01, 2010
Tuesday, April 27, 2010
2010 Free State Trail Runs - First 100K
Pictures
Race web site
First 100K finished on Saturday and it was a LONG day. Drove with Mike and Andy to Clinton State Park in Lawrence where we met Jeff at the campground on Friday. We set up camp and went to check out the starting area where we planned to walk in the morning. Jeff built a fire, and we sat around chatting and eating until heading to bed at about 10. I slept pretty well on an air mattress in the Element. The wind picked up a bit but it barely rained and then things were calm the rest of the night.
My phone alarm woke me up at 5:30 and soon we were all awake. I felt like I rushed to eat, get things put away, and my stuff ready to go. I sort of felt unprepared, but wasn't stressing either. I wasn't sure what to put in my drop bags. I ended up packing stuff I didn't need but I guess it is good to be prepared. One trip to the bathroom and then we walked over to the start.
I had just enough time to stretch my back. I ran into Johnny from Columbia, but didn't see several people I knew until later. There were over 200 signed up for the 3 events. The race was organized by the Kansas City Trail Nerds Mizuno signs were very prominent since one of the race directors is a Mizuno rep. The shirt in our packet was a nice short sleeved Mizuno shirt.
It had been raining in Lawrence for several days before the race so the trails were wet, slippery rocks, and pits of mud. There was ankle deep mud over roughly 20% of the trail and some wet rocks that were quite slippery. The solid uneven rocks along the shoreline seemed kind of dangerous. I would describe the overall course as rolling. The mud made up for the lack of big hills.
The 100K course was 3 loops of just over 20 miles and we started the race with the 40 milers. The marathoners started an hour later. I started off conservatively and stayed behind Johnny for about the first 3 miles. Then decided to pick up the pace a little, but keep it really easy. I started off walking any hills right away and hoped this would pay off later. I felt good early in the race and was hoping I could maintain this good feeling for as long as possible. I wondered if I would just get sick of being out there so long since I expected to finish in about 12 hours. However, it was a beautiful trail and I didn't get tired of seeing it multiple times.
I carried 2 bottles of Succeed Ultra which also happened to be the drink they were serving at aid stations so I did not need to use much of my own supply. I carried a couple gels and had some granola bars in my bags just in case. In the past about the only thing I could eat during an ultra were gels and a little peanut butter sandwiches along with my Accelerade which made me feel naseous. At each aid station, I consumed either some pita wrap with Nutella, pita wrap with peanut butter, peanut butter jelly, a few Pringles, and Coke. I also had carried some S-Caps and took some at the aid stations as well. The Succeed Ultra drink and S-Caps seemed to work for me since I did not feel nauseous and was managing to get some food down and feel pretty good.
Talked to the awesome ultra-marathoner Brad B. during the first loop and passed him only to be passed back later. He really picked up the pace. At about 13 miles or so into the first loop, Andy caught up to me and we finished the first loop together (about 3:26) and ran a few miles of the second loop until he stopped to pee and also stopped at one point since I don't think he felt well. I was feeling pretty good with my plan of running and walking the hills. I never had a desire to just walk other than a few times when the mud was so bad, but found myself just running through it most of the time. Some of it was just ankle deep slop with standing water. Mentally, I must have been doing well, since the mud never really bothered me like it has in the past. I found the rocks we ran on next to the lake the most challenging since I really couldn't run on them much. I wanted to avoid falling on them so walked the technical parts.
I was done with the 40+ at the end of the second loop at 7 hr 15 min. so slowed a bit. As I was getting some things out of my drop bag before starting the 3rd loop, Andy finished his race and placed 5th overall. I remember seeing him sitting on the ground which looked pretty appealing. Right before I finished the second loop, I was trying to convince myself that I could run a third loop. I had my doubts, but once I finished the second with the crowd to cheer me on, I was ready to go.
I saw Mike at an aid station on my third loop as he was near the end of his second. I did not realize until then that the 2 trails shared an aid station. I also did not realize he was almost done! I think I was 40-something miles at this point and told him I hoped to finish before 11 ½ hours and I was 8-something hours at that point. I did not see many people in the third loop, but passed a few. The volunteers at all the aid stations were great asking me what I needed at every station.
I was thinking once I make it to the 10 mile of the loop aid station, I will be fine and can make it. My goal was to try to finish the last loop in around 4 hrs and at least finish under 11:30 overall. This kept me running as much as possible and I still felt like running as long as it wasn't up a hill which was the strategy the entire time. I started to feel really good with 5 miles to go. I am thinking in my head if I have any time to spare to get under my goal. I am guessing about 4 min so keep moving. I skipped the last aid station and told them I was going to head to the finish.
I come up behind a guy less than a mile from the finish that is walking. I feel like I am making all kinds of noise and I guess I forget that some people might be out of it at this point. As I went around him and said something, I really scared him. I felt a little bad about it, but pushed on to the finish. Last loop was about 4:10 and finished in 11:25! I was very happy with my time and felt good. Had my picture take with Ben, one of the race directors. Ben & Sophia and the KC Trail Nerds put on first class events. I highly suggest to anyone to run one. You won't be disappointed!
I felt like I could have done another loop although would have been much slower! I was hungry so started to eat a veggie burger which was quite good, but after I ate half I was stuffed and couldn't eat another bite or it was going to come back up. I guess my stomach wasn't ready. We headed back to the campground to get ready to leave since the sky was getting dark. I took a shower and then we were off on the drive home. I couldn't get to my bed soon enough, but first I had to eat some of the German chocolate cake Hugh had made for me.
1st Loop – 3:26:45 – 9:59 pace
2nd Loop – 3:49:59 – 11:07 pace
3rd Loop- 4:08:32 – 12:01 pace
Race web site
First 100K finished on Saturday and it was a LONG day. Drove with Mike and Andy to Clinton State Park in Lawrence where we met Jeff at the campground on Friday. We set up camp and went to check out the starting area where we planned to walk in the morning. Jeff built a fire, and we sat around chatting and eating until heading to bed at about 10. I slept pretty well on an air mattress in the Element. The wind picked up a bit but it barely rained and then things were calm the rest of the night.
My phone alarm woke me up at 5:30 and soon we were all awake. I felt like I rushed to eat, get things put away, and my stuff ready to go. I sort of felt unprepared, but wasn't stressing either. I wasn't sure what to put in my drop bags. I ended up packing stuff I didn't need but I guess it is good to be prepared. One trip to the bathroom and then we walked over to the start.
I had just enough time to stretch my back. I ran into Johnny from Columbia, but didn't see several people I knew until later. There were over 200 signed up for the 3 events. The race was organized by the Kansas City Trail Nerds Mizuno signs were very prominent since one of the race directors is a Mizuno rep. The shirt in our packet was a nice short sleeved Mizuno shirt.
It had been raining in Lawrence for several days before the race so the trails were wet, slippery rocks, and pits of mud. There was ankle deep mud over roughly 20% of the trail and some wet rocks that were quite slippery. The solid uneven rocks along the shoreline seemed kind of dangerous. I would describe the overall course as rolling. The mud made up for the lack of big hills.
The 100K course was 3 loops of just over 20 miles and we started the race with the 40 milers. The marathoners started an hour later. I started off conservatively and stayed behind Johnny for about the first 3 miles. Then decided to pick up the pace a little, but keep it really easy. I started off walking any hills right away and hoped this would pay off later. I felt good early in the race and was hoping I could maintain this good feeling for as long as possible. I wondered if I would just get sick of being out there so long since I expected to finish in about 12 hours. However, it was a beautiful trail and I didn't get tired of seeing it multiple times.
I carried 2 bottles of Succeed Ultra which also happened to be the drink they were serving at aid stations so I did not need to use much of my own supply. I carried a couple gels and had some granola bars in my bags just in case. In the past about the only thing I could eat during an ultra were gels and a little peanut butter sandwiches along with my Accelerade which made me feel naseous. At each aid station, I consumed either some pita wrap with Nutella, pita wrap with peanut butter, peanut butter jelly, a few Pringles, and Coke. I also had carried some S-Caps and took some at the aid stations as well. The Succeed Ultra drink and S-Caps seemed to work for me since I did not feel nauseous and was managing to get some food down and feel pretty good.
Talked to the awesome ultra-marathoner Brad B. during the first loop and passed him only to be passed back later. He really picked up the pace. At about 13 miles or so into the first loop, Andy caught up to me and we finished the first loop together (about 3:26) and ran a few miles of the second loop until he stopped to pee and also stopped at one point since I don't think he felt well. I was feeling pretty good with my plan of running and walking the hills. I never had a desire to just walk other than a few times when the mud was so bad, but found myself just running through it most of the time. Some of it was just ankle deep slop with standing water. Mentally, I must have been doing well, since the mud never really bothered me like it has in the past. I found the rocks we ran on next to the lake the most challenging since I really couldn't run on them much. I wanted to avoid falling on them so walked the technical parts.
I was done with the 40+ at the end of the second loop at 7 hr 15 min. so slowed a bit. As I was getting some things out of my drop bag before starting the 3rd loop, Andy finished his race and placed 5th overall. I remember seeing him sitting on the ground which looked pretty appealing. Right before I finished the second loop, I was trying to convince myself that I could run a third loop. I had my doubts, but once I finished the second with the crowd to cheer me on, I was ready to go.
I saw Mike at an aid station on my third loop as he was near the end of his second. I did not realize until then that the 2 trails shared an aid station. I also did not realize he was almost done! I think I was 40-something miles at this point and told him I hoped to finish before 11 ½ hours and I was 8-something hours at that point. I did not see many people in the third loop, but passed a few. The volunteers at all the aid stations were great asking me what I needed at every station.
I was thinking once I make it to the 10 mile of the loop aid station, I will be fine and can make it. My goal was to try to finish the last loop in around 4 hrs and at least finish under 11:30 overall. This kept me running as much as possible and I still felt like running as long as it wasn't up a hill which was the strategy the entire time. I started to feel really good with 5 miles to go. I am thinking in my head if I have any time to spare to get under my goal. I am guessing about 4 min so keep moving. I skipped the last aid station and told them I was going to head to the finish.
I come up behind a guy less than a mile from the finish that is walking. I feel like I am making all kinds of noise and I guess I forget that some people might be out of it at this point. As I went around him and said something, I really scared him. I felt a little bad about it, but pushed on to the finish. Last loop was about 4:10 and finished in 11:25! I was very happy with my time and felt good. Had my picture take with Ben, one of the race directors. Ben & Sophia and the KC Trail Nerds put on first class events. I highly suggest to anyone to run one. You won't be disappointed!
I felt like I could have done another loop although would have been much slower! I was hungry so started to eat a veggie burger which was quite good, but after I ate half I was stuffed and couldn't eat another bite or it was going to come back up. I guess my stomach wasn't ready. We headed back to the campground to get ready to leave since the sky was getting dark. I took a shower and then we were off on the drive home. I couldn't get to my bed soon enough, but first I had to eat some of the German chocolate cake Hugh had made for me.
1st Loop – 3:26:45 – 9:59 pace
2nd Loop – 3:49:59 – 11:07 pace
3rd Loop- 4:08:32 – 12:01 pace
Sunday, April 11, 2010
2010 Go! St. Louis Marathon
We drove to St. Louis on Saturday and went to the expo to pick up our packets.. We spent some time there and then headed to the hotel. Hugh discovered they had given him a small shirt instead of the medium he had requested. On the way to dinner we went back and exchanged the shirt. We had dinner at Incredible's Pizza buffet and it was awesome as usual. Only catch was we had to eat in 45 min since they were closing for a private party at 7 pm. Back to the room, got our stuff ready, and to sleep about 10 pm. I was awake around 3 and then fell back asleep and rudely awakened from a deep sleep by the alarm at 4:50.
I followed my usual pre-race routine with shake, shower, and we left around 6 am to head to the start. By the time we got there, we needed a bathroom and the lines were too long so we looked around for other options. We found a hotel and headed inside. The men's room had the shortest line and they pushed us to the front since the line was for stalls. We had about 15 minutes to get back to the corrals. I had to jump the fence to get in as they were playing the anthem. I found Katie, Ryan, Tom and Angie and we were all running the marathon. We were right behind the start line. Tony R. was behind us running the half.
Angie was attempting a 6:45 pace which is about the pace I was hoping for myself so when we took off I attempted to stay with Angie and Tom. Dan E. soon surprised me and then Andy S. was also running beside us. We kept Angie and Tom in our sights but it seemed like they were going to run a little faster than I felt like running. Andy S. eventually went ahead of all of us and looked really strong. I ran with Dan and lost him once after a water station and then he was back. A priest sprinkled holy water on us at one point and around mile 7 I heard someone yell "Go Andy" around mile 7 and told Dan probably for another Andy and Sunny told me that she yelled when she was at mile 2 since we were passing in opposite directions at that point. Around 10 miles we lost each other again and he told me later he couldn't keep the pace. Normally, he could since he was pulling me on training runs but he has been dealing with some injury issues and hasn't been able to train as much in the past several weeks. But he was doing great just to be running today.
I was pretty close to my pace for the first 10 miles (all sub 7) but mile 11 which is after I lost Dan, I ran 7:05. This is all a coincidence since I was not feeling great was wondering how much longer I was going to be able to keep up the pace we were running. I felt like my breathing was harder than it should be and just didn't feel well. I had that tight feeling I got during St. Pat's just below my chest. I was taking water at every station and getting my gels. I felt a little better after each gel.
By mile 13.1, I was around 1:30 so had fallen off pace. I am kind of fuzzy on some details today, somewhere around here I was running with a guy that asked if I had a running blog. He had checked it out and said he found it inspiring. The mile I ran with him felt better but then I just could not keep it up. Miles 11 – 14 were all under sub 7:30. I realized back at mile 10 that today would not be a PR and maybe a better goal would be just to beat my Boston Qualifying time of 3:20. I felt like I could probably keep an 8 min pace. Although any slight hill quickly put on the brakes for my pace. I would get back on pace though on flats and downhills.
At times, I honestly felt like walking. The thought of quitting crossed my mind, but knew I could finish and decided I didn't care my time. My gels started to almost come back up at points. I kind of just felt like I was coming down with something. May have been deficient in electrolytes since it was getting warm. I am not sure the temp but felt like it was in the 70s. I used all the water stations. I was passed somewhere around mile 20 I think by Dane, the guy getting signatures for his book at the expo.
Pace the rest of the way was around 8 min, some a little less and some more. About 2+miles to the end a guy starts running with me. I don't know if he was looking for some encouragement or what but we seemed to make a pact to get each other to the end. We were both off our normal pace and feeling bad. There was a small hill and that about stopped us, but we got to going a bit faster on the downhill. There were half marathoners walking on one side of the road and we could see a flag up ahead. However, that was not the finish. It was around another corner. We were running downhill and he didn't know if he could keep it up, but I said I wasn't going to run any faster. I was spent too and just no energy. Legs didn't hurt at all though. Just that feeling that I really don't want to do this anymore. We made it to the end. I really appreciated the support the last couple miles.
I saw Ryan still in the finish area and he was looking for Katie. I went to sit in the grass outside the fence and forced myself to eat some of the finish line food. Eventually Katie come through and then Dan who joined me in the grass for a few minutes. He seemed to be doing great and was glad he ran it. I continued to wait for Hugh and figured he would be later than expected too. He finished in 4:25 and walked a lot of the last 3 miles. He even had shut off his Garmin at mile 23 and decided he was done. Then started a new run for the last 3 miles.
We walked back to the hotel. On the way back a gang of kids asked us something about our numbers and we said we had run a marathon. One asked something about what was in our bag and I said food. Hugh had made a bag out of the mylar blanket to carry the food. We kept walking and they asked if we had change for a $50. Sorry, no we don't and then we were pummeled with a clod of dirt and then fresh pineapple. Hugh says we were victims of a walk-by fruiting. I guess we were lucky they were just a bunch of bored kids and didn't try anything more. I think I could have outrun them, but Hugh was having problems finding the energy to walk.
Lunch was at Cheesecake Factory at the Galleria and we had cheesecake for dessert. Service was excellent and at least ended the part in St. Louis on a positive note. Then we drove back to Columbia and I have never been so happy to be home. The temp got up to 82 today. I suppose the heat was a factor, and everyone deals with it differently. I don't think it was my only problem today. I am not sure why I ran about 20 min slower than planned but I am happy to have finished marathon 22. Overall, I am now at 32 including ultras. No more marathons until HOA and 2 weeks until my first 100K.
Overall time was 3:16:16 (gun time 3:16:17), place 10 of 201 in my age group, and 87 out of 2078. Average pace for 26.2 is 7:30.
M1 – 6:43
M2 – 6:49
M3 – 6:47
M4 – 6:28
M5 – 6:40
M6 – 6:48
M7 – 6:50
M8 – 6:50
M9 – 6:48
M10 – 6:57
M11 – 7:05
M12 – 7:26
M13 – 7:19
M14 – 7:17
M15 – 7:45
M16- 7:55
M17 – 8:06
M18 – 8:02
M19 – 8:14
M20 – 7:57
M21 – 7:58
M22 – 8:09
M23 – 8:29
M24 – 8:20
M25 – 8:17
M26 – 7:49
0.36 – 7:31
I followed my usual pre-race routine with shake, shower, and we left around 6 am to head to the start. By the time we got there, we needed a bathroom and the lines were too long so we looked around for other options. We found a hotel and headed inside. The men's room had the shortest line and they pushed us to the front since the line was for stalls. We had about 15 minutes to get back to the corrals. I had to jump the fence to get in as they were playing the anthem. I found Katie, Ryan, Tom and Angie and we were all running the marathon. We were right behind the start line. Tony R. was behind us running the half.
Angie was attempting a 6:45 pace which is about the pace I was hoping for myself so when we took off I attempted to stay with Angie and Tom. Dan E. soon surprised me and then Andy S. was also running beside us. We kept Angie and Tom in our sights but it seemed like they were going to run a little faster than I felt like running. Andy S. eventually went ahead of all of us and looked really strong. I ran with Dan and lost him once after a water station and then he was back. A priest sprinkled holy water on us at one point and around mile 7 I heard someone yell "Go Andy" around mile 7 and told Dan probably for another Andy and Sunny told me that she yelled when she was at mile 2 since we were passing in opposite directions at that point. Around 10 miles we lost each other again and he told me later he couldn't keep the pace. Normally, he could since he was pulling me on training runs but he has been dealing with some injury issues and hasn't been able to train as much in the past several weeks. But he was doing great just to be running today.
I was pretty close to my pace for the first 10 miles (all sub 7) but mile 11 which is after I lost Dan, I ran 7:05. This is all a coincidence since I was not feeling great was wondering how much longer I was going to be able to keep up the pace we were running. I felt like my breathing was harder than it should be and just didn't feel well. I had that tight feeling I got during St. Pat's just below my chest. I was taking water at every station and getting my gels. I felt a little better after each gel.
By mile 13.1, I was around 1:30 so had fallen off pace. I am kind of fuzzy on some details today, somewhere around here I was running with a guy that asked if I had a running blog. He had checked it out and said he found it inspiring. The mile I ran with him felt better but then I just could not keep it up. Miles 11 – 14 were all under sub 7:30. I realized back at mile 10 that today would not be a PR and maybe a better goal would be just to beat my Boston Qualifying time of 3:20. I felt like I could probably keep an 8 min pace. Although any slight hill quickly put on the brakes for my pace. I would get back on pace though on flats and downhills.
At times, I honestly felt like walking. The thought of quitting crossed my mind, but knew I could finish and decided I didn't care my time. My gels started to almost come back up at points. I kind of just felt like I was coming down with something. May have been deficient in electrolytes since it was getting warm. I am not sure the temp but felt like it was in the 70s. I used all the water stations. I was passed somewhere around mile 20 I think by Dane, the guy getting signatures for his book at the expo.
Pace the rest of the way was around 8 min, some a little less and some more. About 2+miles to the end a guy starts running with me. I don't know if he was looking for some encouragement or what but we seemed to make a pact to get each other to the end. We were both off our normal pace and feeling bad. There was a small hill and that about stopped us, but we got to going a bit faster on the downhill. There were half marathoners walking on one side of the road and we could see a flag up ahead. However, that was not the finish. It was around another corner. We were running downhill and he didn't know if he could keep it up, but I said I wasn't going to run any faster. I was spent too and just no energy. Legs didn't hurt at all though. Just that feeling that I really don't want to do this anymore. We made it to the end. I really appreciated the support the last couple miles.
I saw Ryan still in the finish area and he was looking for Katie. I went to sit in the grass outside the fence and forced myself to eat some of the finish line food. Eventually Katie come through and then Dan who joined me in the grass for a few minutes. He seemed to be doing great and was glad he ran it. I continued to wait for Hugh and figured he would be later than expected too. He finished in 4:25 and walked a lot of the last 3 miles. He even had shut off his Garmin at mile 23 and decided he was done. Then started a new run for the last 3 miles.
We walked back to the hotel. On the way back a gang of kids asked us something about our numbers and we said we had run a marathon. One asked something about what was in our bag and I said food. Hugh had made a bag out of the mylar blanket to carry the food. We kept walking and they asked if we had change for a $50. Sorry, no we don't and then we were pummeled with a clod of dirt and then fresh pineapple. Hugh says we were victims of a walk-by fruiting. I guess we were lucky they were just a bunch of bored kids and didn't try anything more. I think I could have outrun them, but Hugh was having problems finding the energy to walk.
Lunch was at Cheesecake Factory at the Galleria and we had cheesecake for dessert. Service was excellent and at least ended the part in St. Louis on a positive note. Then we drove back to Columbia and I have never been so happy to be home. The temp got up to 82 today. I suppose the heat was a factor, and everyone deals with it differently. I don't think it was my only problem today. I am not sure why I ran about 20 min slower than planned but I am happy to have finished marathon 22. Overall, I am now at 32 including ultras. No more marathons until HOA and 2 weeks until my first 100K.
Overall time was 3:16:16 (gun time 3:16:17), place 10 of 201 in my age group, and 87 out of 2078. Average pace for 26.2 is 7:30.
M1 – 6:43
M2 – 6:49
M3 – 6:47
M4 – 6:28
M5 – 6:40
M6 – 6:48
M7 – 6:50
M8 – 6:50
M9 – 6:48
M10 – 6:57
M11 – 7:05
M12 – 7:26
M13 – 7:19
M14 – 7:17
M15 – 7:45
M16- 7:55
M17 – 8:06
M18 – 8:02
M19 – 8:14
M20 – 7:57
M21 – 7:58
M22 – 8:09
M23 – 8:29
M24 – 8:20
M25 – 8:17
M26 – 7:49
0.36 – 7:31
Saturday, March 20, 2010
2010 Sedalia Half Marathon
If you are looking for results, they will be posted at Columbia Track Club soon.
We left Columbia with rain, encountered snow on the way, and then it stopped snowing before we arrived in Sedalia. There was snow on the ground, but did not stick to the roads so just wet and slightly slushy in places. Temperature was 32 and there was a brisk wind, I think out of the N-NW. I ran my warm-up and got hot, but whenever I turned into the wind, I would feel cold. I opted to remove the jacket and pants, but kept the 2 shirts, gloves, headband, and wore shorts with an under-layer.
Ideally, I was hoping for around a 6:25 pace and to break my PR of 1:25:05 from last year. With the conditions today, I was waiting to see what happened. Started off close to my pace at 6:28 for the first mile. At this point I was in 4th place and was hoping I could maintain that position. It didn't look like I could catch anyone ahead of me and I had a small lead over those behind me. I could see Tom ahead of me.
I took water at the first aid station but could barely choke any of it down as it felt kind of cold. Really, not a whole lot happened the first half. We were running into the wind at times, had cross-winds, and wind behind us. I took my gel at about 6 miles and had a drink at the turn around. Ryan was out in front, and Tom was in second. Katie was in the lead for first female. Hugh looked like he was running strong too.
After the turn around, I still felt pretty good and the gel felt like it had given me a little boost. I felt strong and the road was in pretty good shape considering the wet and a bit of slush. The worst part of the race was mile 10 when at one point heading straight into the strong wind. It was wearing me down just a bit. I ran that mile in 6:30, my slowest up to that point. Then we turned and finally got out of the wind and I recovered in mile 11.
Mile 12, I started to see if I could pick up the pace a bit and ran 6:18. Continued to pick up a little more and mile 13 in 6:10. Finishing time was 1:23:51, a 1 min 14 sec PR! I finished feeling strong! I placed 2nd in 40 - 45 age group and 4th overall out of 70 runners. Tom was first in my age group and 3rd overall. Ryan and Katie both won overall. Hugh was 3rd in his age group and only a few seconds slower than last year. We all won a glass block. Not a big turnout today due to the weather but could have been much worse weather. Hugh and I had Mazzios for lunch.
1 Mi 6:29
2 Mi 6:26
3 Mi 6:29
4 Mi 6:21
5 Mi 6:24
6 Mi 6:26
7 Mi 6:23
8 Mi 6:22
9 Mi 6:22
10 Mi 6:30
11 Mi 6:26
12 Mi 6:18
13 Mi 6:10
0.13 Mi 6:12
We left Columbia with rain, encountered snow on the way, and then it stopped snowing before we arrived in Sedalia. There was snow on the ground, but did not stick to the roads so just wet and slightly slushy in places. Temperature was 32 and there was a brisk wind, I think out of the N-NW. I ran my warm-up and got hot, but whenever I turned into the wind, I would feel cold. I opted to remove the jacket and pants, but kept the 2 shirts, gloves, headband, and wore shorts with an under-layer.
Ideally, I was hoping for around a 6:25 pace and to break my PR of 1:25:05 from last year. With the conditions today, I was waiting to see what happened. Started off close to my pace at 6:28 for the first mile. At this point I was in 4th place and was hoping I could maintain that position. It didn't look like I could catch anyone ahead of me and I had a small lead over those behind me. I could see Tom ahead of me.
I took water at the first aid station but could barely choke any of it down as it felt kind of cold. Really, not a whole lot happened the first half. We were running into the wind at times, had cross-winds, and wind behind us. I took my gel at about 6 miles and had a drink at the turn around. Ryan was out in front, and Tom was in second. Katie was in the lead for first female. Hugh looked like he was running strong too.
After the turn around, I still felt pretty good and the gel felt like it had given me a little boost. I felt strong and the road was in pretty good shape considering the wet and a bit of slush. The worst part of the race was mile 10 when at one point heading straight into the strong wind. It was wearing me down just a bit. I ran that mile in 6:30, my slowest up to that point. Then we turned and finally got out of the wind and I recovered in mile 11.
Mile 12, I started to see if I could pick up the pace a bit and ran 6:18. Continued to pick up a little more and mile 13 in 6:10. Finishing time was 1:23:51, a 1 min 14 sec PR! I finished feeling strong! I placed 2nd in 40 - 45 age group and 4th overall out of 70 runners. Tom was first in my age group and 3rd overall. Ryan and Katie both won overall. Hugh was 3rd in his age group and only a few seconds slower than last year. We all won a glass block. Not a big turnout today due to the weather but could have been much worse weather. Hugh and I had Mazzios for lunch.
1 Mi 6:29
2 Mi 6:26
3 Mi 6:29
4 Mi 6:21
5 Mi 6:24
6 Mi 6:26
7 Mi 6:23
8 Mi 6:22
9 Mi 6:22
10 Mi 6:30
11 Mi 6:26
12 Mi 6:18
13 Mi 6:10
0.13 Mi 6:12
Saturday, March 13, 2010
2010 St. Patrick's Day 5K
If you are looking for results, they are posted here.
Today I ran the St. Patrick's Day 5K. I ran this race consistently until 2006. Then in 2007 - 2008, I ran 3 Days of Syllamo which I decided to skip this year. I wasn't sure if I want to run today, but decided last week I would do my long run on Tuesday and see how I felt. The long run went well so I decided to sign up since I was free on Saturday and I kind of missed doing this race.
Temperature today was 43 F and humid but it had stopped raining and the streets were wet. We hoped to arrive early enough to warm up for 3 miles on the course, but needed to use the restroom too many times so only had a mile warm up. The course was supposed to be certified, but there was a slight detour today. I had run it before as the Jingle Bell Run in 2007 when I had a terrible race and didn't break 20 minutes that day. I had not yet run it as the St. Pat's run so today was my second time running this course (other than the slight change).
The race starts out at a slight up hill which is also a downhill at the end. The race was not chip timed. I lined up in front and we were off to a fast start. I had to get around a few people at the beginning before settling into a pace. I thought before the race maybe I could try holding a 5:45 for the first mile. However, I tried to get the pace down but 6 min seemed to be where my body wanted to be today. On College I notice someone lined up right beside me running. I look over and it is Katie. I feel like I am having to work a bit in this first mile. Breathing kind of hurt and I had phlegm issues as well. The first mile was 6:01 so not too bad.
I think I am now warmed up so I will try picking up the pace. It happened but didn't last and Katie is still running beside me. Mile 2 was 5:56 so a little faster. The breathing didn't get any worse or easier. Before mile 3, Katie pulls ahead on a downhill. I catch up to a guy that had passed us earlier and stay behind me. When we turned the corner on the street with the finish line, I decide to pass him which I think was a bit soon. He caught back up and really sped up. I let him go even though I was running faster and downhill. Mile 3 was 6:06. Overall time was 18:28 which is the second fastest 5K I have run on a course that isn't short.
I really wasn't sure what kind of 5K shape I am in, but overall I am happy with the time with no taper and pretty even splits. Some years, my time would be good enough for first place in age group, but this year it was not good enough for top 3. Placed 4 of 28 in age group and 17 of 584 overall. Hugh placed 3rd in his age group and 65th overall.
Today I ran the St. Patrick's Day 5K. I ran this race consistently until 2006. Then in 2007 - 2008, I ran 3 Days of Syllamo which I decided to skip this year. I wasn't sure if I want to run today, but decided last week I would do my long run on Tuesday and see how I felt. The long run went well so I decided to sign up since I was free on Saturday and I kind of missed doing this race.
Temperature today was 43 F and humid but it had stopped raining and the streets were wet. We hoped to arrive early enough to warm up for 3 miles on the course, but needed to use the restroom too many times so only had a mile warm up. The course was supposed to be certified, but there was a slight detour today. I had run it before as the Jingle Bell Run in 2007 when I had a terrible race and didn't break 20 minutes that day. I had not yet run it as the St. Pat's run so today was my second time running this course (other than the slight change).
The race starts out at a slight up hill which is also a downhill at the end. The race was not chip timed. I lined up in front and we were off to a fast start. I had to get around a few people at the beginning before settling into a pace. I thought before the race maybe I could try holding a 5:45 for the first mile. However, I tried to get the pace down but 6 min seemed to be where my body wanted to be today. On College I notice someone lined up right beside me running. I look over and it is Katie. I feel like I am having to work a bit in this first mile. Breathing kind of hurt and I had phlegm issues as well. The first mile was 6:01 so not too bad.
I think I am now warmed up so I will try picking up the pace. It happened but didn't last and Katie is still running beside me. Mile 2 was 5:56 so a little faster. The breathing didn't get any worse or easier. Before mile 3, Katie pulls ahead on a downhill. I catch up to a guy that had passed us earlier and stay behind me. When we turned the corner on the street with the finish line, I decide to pass him which I think was a bit soon. He caught back up and really sped up. I let him go even though I was running faster and downhill. Mile 3 was 6:06. Overall time was 18:28 which is the second fastest 5K I have run on a course that isn't short.
I really wasn't sure what kind of 5K shape I am in, but overall I am happy with the time with no taper and pretty even splits. Some years, my time would be good enough for first place in age group, but this year it was not good enough for top 3. Placed 4 of 28 in age group and 17 of 584 overall. Hugh placed 3rd in his age group and 65th overall.
Monday, February 15, 2010
2010 Psycho Wyco Toto Run 50K
I decided to run this race again this year even after it proved to be a big challenge with the mud last year. I had set the alarm for 4 am, but woke up a few minutes before and got up. I slept pretty well since I remembered having dreams. Since the race didn't start for 4 hours, I had a protein shake (with banana, coffee, and chia seeds) and Frosted Minis. I showered, did back stretches, and then was off at 4:47 for the 2 plus hour drive to Wyandotte County Park in Kansas City, KS for the race. I only stopped once for a couple minutes to use the outdoor restroom next to my car so made really good time.
I arrived at 7 am and the lot was already pretty full. The temperature had warmed up on the way from 23 in Columbia to 32 F which was the opposite from last year when it cooled down on the trip. I had been hoping for weeks before the race that the ground would be frozen since I knew the ground was not going to dry out. Last year, I didn't know what I was getting myself into, but this year I expected it to be a muddy race.
I picked up my race packet which contained the timing chip, race number, a nice soft wicking shirt and Psycho Psoup mug. I went back to the car and filled my 3 Nathan bottles (one for each loop) with water. I had already added the powdered Acclerade and each also contained 2 gels in the bottle pocket. Since I now have 3 bottles, I figured this would save time after each loop since I would just stop and pick up the bottle from my bag and continue. I also like to keep moving and not having to fill bottles would keep me moving. I decided to wear 2 wicking shirts, shorts, and gloves which turned out to be perfect for the temperature. I checked out the bathrooms one more time and then dropped off my bag and only had to wait a few minutes for the race to start.
The race started promptly at 8 am. This year only the 50K and 20 milers started at 8 am and the 10 milers started at 8:30. I lined up in front and we were off. It seemed like I was starting a bit fast, but I hate getting stuck behind people once we get into the woods even though we had about a 1/3 mile to spread out before going into the woods. There was some snow on the trails in places which actually helped smooth out a bit where the horses had trampled. The ground was already a bit soft and with the temps warming up, I knew it would soon be a big muddy mess. I passed a few people and finally settled into my own pace. Soon, I was to the Wyco Triangle, a confusing switchback section where it looks like other runners are closer to you than they are at times. The turns are really sharp and just as you get up to speed you have to nearly stop to turn. I escaped the triangle and the rest of the loop was uneventful and the mud was not that bad yet.
The first looped seemed harder than last year and I ended up finishing 3 minutes slower in 1:32:05 and I felt like I had probably run it a bit hard for the conditions. I knew I would not be going under 5 hours this year. I got to my bag, grabbed a new bottle, Dave asked how I was doing, and I was off not feeling too bad for the second loop.
The course overall is very hilly and I felt like I was handling the hills pretty well since I was running up them. There were only a few trees to climb over, and the terrain was challenging with lots of rocks and roots. The mud was pretty bad the second loop. Going down hills I would slide part of the way, run and slide some more. Once I slid down on my left leg but did not fall too hard so kept right on running. My shoes were trashed and I could feel the mud oozing inside. I wasn't sure if my toes were doing okay or not, but the ends of toes on my right foot felt a little tender at times.
There were some grassy areas we got to run and some short road sections although the one road section was all uphill so it was not any easier than running on the trail. As usual, the trails were very well marked and I can't imagine anyone making a wrong turn for this race. There were a few signs along the way to encourage us or tell us it was okay to puke at the top of one really bad hill. I did not use the aid stations along the way but the volunteers would usually ask how you were doing and if I needed anything. They always told me I looked good. I made sure to drink at least every mile and took a gel about every 5. I was hoping to be faster, but was keeping the effort about where I felt it needed to be for the second loop to have enough left to finish the 3rd loop.
I finished the second loop in 1:49:19, 13 minutes slower than last year. This was definitely going to be a tough 3rd loop since it would have felt great to stop after the 2nd. I think maybe that is one thing I like about the ultra distance is just as you think you can't go any further or it can get any worse, you can keep going and you just have to keep yourself moving. I grabbed my new bottle and continued on and figured somehow I could finish the last loop, and call it a good workout.
I kept moving and did not feel like I needed to walk at any point on the last loop. I was passed by a few people and passed some as well and I'm pretty sure some of those were running the 20 miler. Some of the climbs were very hard to get up and I had to grab the trees to pull myself up due to the muddy slippery conditions. This is where upper body weight training comes in handy for running. There was some downhill where I also had to run into trees to keep from falling. I did not let the mud discourage me though and kept moving. Sometimes the mud can really drag me down mentally. Several times I felt like my shoes were almost sucked off so will have to remember to tie them a little tighter next time. I did feel like I had better balance than last year running through the mud or maybe it was just stickier this year although it was very soupy in places. I kept running up the hills and felt like my legs had the strength to do so. The momentum from attempting to run made it easier to get up the slippery hills. Near one aid station, they said I was the only person they had seen run up that hill. I was moving really slow through the third loop, but at least I was moving and not deliberately walking due to being out of it mentally.
At times, I questioned why I was doing this. I like running on trails, but excessive mud and slippery conditions makes it so much more difficult. At no point though, did I want to just give up, so mentally I was doing very well. The first loop, I did notice a bit of sensation down to my calf from my bulging disc, and then somewhere along the way, I noticed I couldn't even feel my legs anymore which was kind of nice and I think the reason I tried to run up all the hills. The legs just didn't hurt. Everyone around me was having the same difficulties with the mud. I wanted to run faster, but it just didn't happen.
About 1 mile to the end I get a low battery warning from my Garmin, but I am not too worried since I am almost to the end. As I approached the finish, there are 2 girls ahead of me that were running the 20 miler and they sped up as they neared the finish. I finished the 3rd loop in 2:11:47, 12 minutes slower than last year.
I was not really happy with my overall time, but talking to others and seeing the results, it looked like it was harder than last year. One guy told me he was 27 minutes slower. I was 33 minutes slower. A guy that I came in just ahead last year beat me by 1.3 seconds this year. I noticed we had the same splits each loop other than the seconds. I never really felt like we were running with each other but I do remember passing him and him passing me back. It is kind of interesting, we had the same splits. Also, just like last year, everyone ran each loop slower and looking at the results, my splits look pretty normal compared to everyone else. Still, if I had been more prepared to run in mud I think I would have done better. I guess I need to do speed training in the mud.
Results are posted here. Official time was 5:33:11 and I placed 14th out of 85 where last year I was 4th of 77. I think there were over 140 registered for the 50K so a lot must have dropped to the 20 or not run. For all the races combined, there were over 500 signed up.
Even though this was a hard run for me, I felt pretty good when I finished and was ready to eat right away which is unusual for me. I had 2 bowls of vegetable soup and then a protein shake and banana. I attempted to scrape the mud off my legs with an ice scraper, but didn't seem to go as well as last year. I scraped what I could and put my clothes on over the mud. I really wanted to stop somewhere and eat more, but I needed to get back to Columbia so we could attend a Mardi Gras party.
The day after the race on Sunday, I ran 14 miles on the MKT. The first 6 were okay and the last 8 were a struggle just like the race. There was snow on the trail in places and which made it hard for me to run and I could feel my legs and they hurt. I felt like I really had taxed my cardiovascular system. I found it a bit more difficult to breathe almost the rest of the night. It was like I just couldn't quite get enough oxygen, but today I feel more recovered.
Photos Courtesy Dick Ross See KC Run, Rick Mayo, and myself.
I arrived at 7 am and the lot was already pretty full. The temperature had warmed up on the way from 23 in Columbia to 32 F which was the opposite from last year when it cooled down on the trip. I had been hoping for weeks before the race that the ground would be frozen since I knew the ground was not going to dry out. Last year, I didn't know what I was getting myself into, but this year I expected it to be a muddy race.
I picked up my race packet which contained the timing chip, race number, a nice soft wicking shirt and Psycho Psoup mug. I went back to the car and filled my 3 Nathan bottles (one for each loop) with water. I had already added the powdered Acclerade and each also contained 2 gels in the bottle pocket. Since I now have 3 bottles, I figured this would save time after each loop since I would just stop and pick up the bottle from my bag and continue. I also like to keep moving and not having to fill bottles would keep me moving. I decided to wear 2 wicking shirts, shorts, and gloves which turned out to be perfect for the temperature. I checked out the bathrooms one more time and then dropped off my bag and only had to wait a few minutes for the race to start.
The race started promptly at 8 am. This year only the 50K and 20 milers started at 8 am and the 10 milers started at 8:30. I lined up in front and we were off. It seemed like I was starting a bit fast, but I hate getting stuck behind people once we get into the woods even though we had about a 1/3 mile to spread out before going into the woods. There was some snow on the trails in places which actually helped smooth out a bit where the horses had trampled. The ground was already a bit soft and with the temps warming up, I knew it would soon be a big muddy mess. I passed a few people and finally settled into my own pace. Soon, I was to the Wyco Triangle, a confusing switchback section where it looks like other runners are closer to you than they are at times. The turns are really sharp and just as you get up to speed you have to nearly stop to turn. I escaped the triangle and the rest of the loop was uneventful and the mud was not that bad yet.
The first looped seemed harder than last year and I ended up finishing 3 minutes slower in 1:32:05 and I felt like I had probably run it a bit hard for the conditions. I knew I would not be going under 5 hours this year. I got to my bag, grabbed a new bottle, Dave asked how I was doing, and I was off not feeling too bad for the second loop.
The course overall is very hilly and I felt like I was handling the hills pretty well since I was running up them. There were only a few trees to climb over, and the terrain was challenging with lots of rocks and roots. The mud was pretty bad the second loop. Going down hills I would slide part of the way, run and slide some more. Once I slid down on my left leg but did not fall too hard so kept right on running. My shoes were trashed and I could feel the mud oozing inside. I wasn't sure if my toes were doing okay or not, but the ends of toes on my right foot felt a little tender at times.
There were some grassy areas we got to run and some short road sections although the one road section was all uphill so it was not any easier than running on the trail. As usual, the trails were very well marked and I can't imagine anyone making a wrong turn for this race. There were a few signs along the way to encourage us or tell us it was okay to puke at the top of one really bad hill. I did not use the aid stations along the way but the volunteers would usually ask how you were doing and if I needed anything. They always told me I looked good. I made sure to drink at least every mile and took a gel about every 5. I was hoping to be faster, but was keeping the effort about where I felt it needed to be for the second loop to have enough left to finish the 3rd loop.
I finished the second loop in 1:49:19, 13 minutes slower than last year. This was definitely going to be a tough 3rd loop since it would have felt great to stop after the 2nd. I think maybe that is one thing I like about the ultra distance is just as you think you can't go any further or it can get any worse, you can keep going and you just have to keep yourself moving. I grabbed my new bottle and continued on and figured somehow I could finish the last loop, and call it a good workout.
I kept moving and did not feel like I needed to walk at any point on the last loop. I was passed by a few people and passed some as well and I'm pretty sure some of those were running the 20 miler. Some of the climbs were very hard to get up and I had to grab the trees to pull myself up due to the muddy slippery conditions. This is where upper body weight training comes in handy for running. There was some downhill where I also had to run into trees to keep from falling. I did not let the mud discourage me though and kept moving. Sometimes the mud can really drag me down mentally. Several times I felt like my shoes were almost sucked off so will have to remember to tie them a little tighter next time. I did feel like I had better balance than last year running through the mud or maybe it was just stickier this year although it was very soupy in places. I kept running up the hills and felt like my legs had the strength to do so. The momentum from attempting to run made it easier to get up the slippery hills. Near one aid station, they said I was the only person they had seen run up that hill. I was moving really slow through the third loop, but at least I was moving and not deliberately walking due to being out of it mentally.
At times, I questioned why I was doing this. I like running on trails, but excessive mud and slippery conditions makes it so much more difficult. At no point though, did I want to just give up, so mentally I was doing very well. The first loop, I did notice a bit of sensation down to my calf from my bulging disc, and then somewhere along the way, I noticed I couldn't even feel my legs anymore which was kind of nice and I think the reason I tried to run up all the hills. The legs just didn't hurt. Everyone around me was having the same difficulties with the mud. I wanted to run faster, but it just didn't happen.
About 1 mile to the end I get a low battery warning from my Garmin, but I am not too worried since I am almost to the end. As I approached the finish, there are 2 girls ahead of me that were running the 20 miler and they sped up as they neared the finish. I finished the 3rd loop in 2:11:47, 12 minutes slower than last year.
I was not really happy with my overall time, but talking to others and seeing the results, it looked like it was harder than last year. One guy told me he was 27 minutes slower. I was 33 minutes slower. A guy that I came in just ahead last year beat me by 1.3 seconds this year. I noticed we had the same splits each loop other than the seconds. I never really felt like we were running with each other but I do remember passing him and him passing me back. It is kind of interesting, we had the same splits. Also, just like last year, everyone ran each loop slower and looking at the results, my splits look pretty normal compared to everyone else. Still, if I had been more prepared to run in mud I think I would have done better. I guess I need to do speed training in the mud.
Results are posted here. Official time was 5:33:11 and I placed 14th out of 85 where last year I was 4th of 77. I think there were over 140 registered for the 50K so a lot must have dropped to the 20 or not run. For all the races combined, there were over 500 signed up.
Even though this was a hard run for me, I felt pretty good when I finished and was ready to eat right away which is unusual for me. I had 2 bowls of vegetable soup and then a protein shake and banana. I attempted to scrape the mud off my legs with an ice scraper, but didn't seem to go as well as last year. I scraped what I could and put my clothes on over the mud. I really wanted to stop somewhere and eat more, but I needed to get back to Columbia so we could attend a Mardi Gras party.
The day after the race on Sunday, I ran 14 miles on the MKT. The first 6 were okay and the last 8 were a struggle just like the race. There was snow on the trail in places and which made it hard for me to run and I could feel my legs and they hurt. I felt like I really had taxed my cardiovascular system. I found it a bit more difficult to breathe almost the rest of the night. It was like I just couldn't quite get enough oxygen, but today I feel more recovered.
Photos Courtesy Dick Ross See KC Run, Rick Mayo, and myself.
Saturday, February 06, 2010
2010 Nut Race 5K
Good or bad, this race was going to be a test to see where I stand with my running speed and recovering from my bulging disc. I ran a decent 5K last October at Truman State and then ran First Night on Dec 31. I have not felt really good in months. I don't know if the cold weather or the low level of constant pain in the buttock area that sometimes goes all the way to the calf. I am feeling at least 90% better than when I was at my worst, but not 100%. I am not too worried I am going to injure myself further since I continue to do the exercises and am now even lifting weights again. This low level pain plays with my mind though and the fact that a lot of my runs since November have been slower than I used to run does not help. Although, when I have run faster in the past few weeks, I felt okay. After I am done running, I feel my best which I am guessing the endorphins might block the pain for awhile. Then if I don't run for a day, I feel crappy again. But my mood has been good so I am not too worried and am just dealing with it and hoping things get even better at some point.
I had a good warm-up of almost 11 miles just like last year with the Long Run Lunatics. However, the temperature was about 30 F colder at 36F which I don't enjoy. I was tempted to line up in the back, but got in the front. We started off downhill so it is a crazy fast start, but I noticed and slowed it down a bit. I ran a few steps behind Andy S. Phil was not racing it hard or I am sure he would have been right with us. I was trying to keep a 6 min pace since I couldn't imagine I am faster. The first mile was 6:06 so not too bad. I am still running with Andy and we run another loop. The hill we run up every time slows me down so I have to make up time on the downhill. My second mile was a bit slower at 6:13 so I am a bit worried about the last mile. The 3rd time up the hill I go around Andy and remember to pump my arms which made going up the hill faster than the second time.
I pass the start line and see Stephen B. pretty far ahead, but I think I might have a chance of catching him, but only if I pick up the pace since he is not slowing down. I pick it up and at about 2.8 miles I pass him going fast. After I did it I was worried that I made my move too soon. I was ready to be done, slowed a bit, and then tried to give what little I had left. Fortunately, he was nice and did not pass me but I think he was on my heels. Last mile was 5:56 and last 0.11 was 5:14 pace. Overall time of 18:50 which was my second fastest Nut Race (13 seconds slower). Anytime I can go under 19 is a good 5K for me.
Nut oriented prizes as usual so got a 14 oz bag of peanut M&Ms. I was first in my age group of 40 - 49 and 4th overall of 42 runners. Hugh placed 3rd in his age group which received 2 smaller bags of peanut M&Ms. Second place received a jar of peanuts. Ryan H. won overall in 17:06. Results will be posted soon at Columbia Track Club web site.
I had a good warm-up of almost 11 miles just like last year with the Long Run Lunatics. However, the temperature was about 30 F colder at 36F which I don't enjoy. I was tempted to line up in the back, but got in the front. We started off downhill so it is a crazy fast start, but I noticed and slowed it down a bit. I ran a few steps behind Andy S. Phil was not racing it hard or I am sure he would have been right with us. I was trying to keep a 6 min pace since I couldn't imagine I am faster. The first mile was 6:06 so not too bad. I am still running with Andy and we run another loop. The hill we run up every time slows me down so I have to make up time on the downhill. My second mile was a bit slower at 6:13 so I am a bit worried about the last mile. The 3rd time up the hill I go around Andy and remember to pump my arms which made going up the hill faster than the second time.
I pass the start line and see Stephen B. pretty far ahead, but I think I might have a chance of catching him, but only if I pick up the pace since he is not slowing down. I pick it up and at about 2.8 miles I pass him going fast. After I did it I was worried that I made my move too soon. I was ready to be done, slowed a bit, and then tried to give what little I had left. Fortunately, he was nice and did not pass me but I think he was on my heels. Last mile was 5:56 and last 0.11 was 5:14 pace. Overall time of 18:50 which was my second fastest Nut Race (13 seconds slower). Anytime I can go under 19 is a good 5K for me.
Nut oriented prizes as usual so got a 14 oz bag of peanut M&Ms. I was first in my age group of 40 - 49 and 4th overall of 42 runners. Hugh placed 3rd in his age group which received 2 smaller bags of peanut M&Ms. Second place received a jar of peanuts. Ryan H. won overall in 17:06. Results will be posted soon at Columbia Track Club web site.
Sunday, January 17, 2010
2010 Runner's Choice 20K
This is a very laid back event so I was just going to use as part of my run. I ran to the start from home. Some parts of road and sidewalk were a little slippery, but not too bad. On the way there, Dan H. honked at me. I arrived about 10 min before we started and signed up for the 20K. We had 18 in the 20K and 22 in the 10K. I lined up near the back of the pack since I was going to just see how it went. The run there felt okay and was not a bad pace so figured I could at least run 7:30s. Andy S. who I have run with quite a bit recently was there so I caught up to him. The course is out and back 2 times for the 20K so fun to see people on the way back. Lots of people I knew were running. Hugh also ran the 20K and was shooting for an 8 min pace.
Andy and I ran the first 10K in 42:59. We headed back out and actually did a bit of talking and then started to focus again. We ran together. until about mile 11 and then pulled ahead a bit. It was nice having someone to pace with since I haven't been motivated to run sub 8s lately and we were running mostly sub-7s. Finished in 1:25:52 so second half was 6 seconds faster. Overall average pace was 6:57/mi. This was my second fastest Runner's Choice so not too bad overall and I didn't feel like I went all out. I felt good too. Hugh paced 8:03 so very close to his goal. Whitney had baked some goodies and ate several of the apple cinnamon muffins and then ran home finishing 23 miles for the day.
Andy and I ran the first 10K in 42:59. We headed back out and actually did a bit of talking and then started to focus again. We ran together. until about mile 11 and then pulled ahead a bit. It was nice having someone to pace with since I haven't been motivated to run sub 8s lately and we were running mostly sub-7s. Finished in 1:25:52 so second half was 6 seconds faster. Overall average pace was 6:57/mi. This was my second fastest Runner's Choice so not too bad overall and I didn't feel like I went all out. I felt good too. Hugh paced 8:03 so very close to his goal. Whitney had baked some goodies and ate several of the apple cinnamon muffins and then ran home finishing 23 miles for the day.
Friday, January 01, 2010
2009 Running and Racing Year in Review
I compiled most of this report late November since I am obviously a statistics nut and enjoy seeing the numbers.
Goals accomplished for 2009 - (I was pretty wimpy since I only had 1 goal for 2009 and consider it accomplished):
1. Continue to enjoy running and racing.
I was too busy with showing the house and moving for me to be too specific with running goals so I made it easy with a very simple goal. Some other accomplishments were I broke my half marathon PR only a week after 3 Days of Syllamo so consider that to be my big PR of the year since it was on the same course of my last PR. I ran 2 marathons (Heart of America & Lewis and Clark) which were only 6 days apart. Had a course PR just over 3 hours at HOA and sub-3 at Lewis & Clark. Ran the Q50 - 50K injured (bulging disc - did not know for sure at the time), set a 50K PR on a flat course, and second place overall. Continuing to overcome my bulging disc and run was difficult but I made it though and the worst seems to be over. I never felt burned out from doing races like I have some years so that is a plus too.
Total Miles:
2009 - 2675
2008 – 3014
2007 – 2572
2006 – 1937
2005 – 2090
2004 - ~1000
Marathons:
2009 - (5) Disney Marathon (BQ & Sub-3 hr), 3 Days of Syllamo (Trail), Boston Marathon (BQ & Sub-3 hr), Heart of America Marathon (BQ & Course PR), Louis & Clark Marathon (BQ & Sub-3 hr)
2008 - (4) Boston Marathon (BQ & 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:
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 2009:
50 mi – 2
50K - 2
Marathon – 5
25K - 1
Half Marathon - 2
20K - 1
10 mi - 1
10K - 3
5 mi - 1
4 mi - 1
5K - 11
Total running miles run in 30 races: 389 miles (last year 28 races – 385 mi)
States I ran marathons and ultras in 2009 (6): AR, FL, KS, LA, MA, MO
All states I have run marathons and ultras (12): AR, FL, IL, LA, KS, MA,MD, MN, MO, OH, OR, WI
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 2010:
1. Enjoy running
2. Run 100 mile race
3. Run fewer road marathons and more trail races since I find them more enjoyable.
4. More cross training
Marathons and ultras planned for 2010:
January - No plans
February - Pyscho Wyco 50K
March - No plans
April - Free State 100K Trail
May - Berryman Trail Marathon
June - Kettle Moraine 100 Mile Trail
July - No plans
August - No plans
September - Heart of America Marathon
October – Rock Creek Trail 50K, Rock Bridge Revenge 25K
November - No plans
December - No plans
Goals accomplished for 2009 - (I was pretty wimpy since I only had 1 goal for 2009 and consider it accomplished):
1. Continue to enjoy running and racing.
I was too busy with showing the house and moving for me to be too specific with running goals so I made it easy with a very simple goal. Some other accomplishments were I broke my half marathon PR only a week after 3 Days of Syllamo so consider that to be my big PR of the year since it was on the same course of my last PR. I ran 2 marathons (Heart of America & Lewis and Clark) which were only 6 days apart. Had a course PR just over 3 hours at HOA and sub-3 at Lewis & Clark. Ran the Q50 - 50K injured (bulging disc - did not know for sure at the time), set a 50K PR on a flat course, and second place overall. Continuing to overcome my bulging disc and run was difficult but I made it though and the worst seems to be over. I never felt burned out from doing races like I have some years so that is a plus too.
Total Miles:
2009 - 2675
2008 – 3014
2007 – 2572
2006 – 1937
2005 – 2090
2004 - ~1000
Marathons:
2009 - (5) Disney Marathon (BQ & Sub-3 hr), 3 Days of Syllamo (Trail), Boston Marathon (BQ & Sub-3 hr), Heart of America Marathon (BQ & Course PR), Louis & Clark Marathon (BQ & Sub-3 hr)
2008 - (4) Boston Marathon (BQ & 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:
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 2009:
50 mi – 2
50K - 2
Marathon – 5
25K - 1
Half Marathon - 2
20K - 1
10 mi - 1
10K - 3
5 mi - 1
4 mi - 1
5K - 11
Total running miles run in 30 races: 389 miles (last year 28 races – 385 mi)
States I ran marathons and ultras in 2009 (6): AR, FL, KS, LA, MA, MO
All states I have run marathons and ultras (12): AR, FL, IL, LA, KS, MA,MD, MN, MO, OH, OR, WI
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 2010:
1. Enjoy running
2. Run 100 mile race
3. Run fewer road marathons and more trail races since I find them more enjoyable.
4. More cross training
Marathons and ultras planned for 2010:
January - No plans
February - Pyscho Wyco 50K
March - No plans
April - Free State 100K Trail
May - Berryman Trail Marathon
June - Kettle Moraine 100 Mile Trail
July - No plans
August - No plans
September - Heart of America Marathon
October – Rock Creek Trail 50K, Rock Bridge Revenge 25K
November - No plans
December - No plans
2009 First Night 5K
Temperature was a bit cold for a race at 27 F and falling when we arrived. I had time to run a 2 mile warm-up. Hugh ran part of it with me. The warm-up felt okay. I had no goal for this race other than to see what I could do.
I was at my car removing some clothing and saw people moving. At first I thought the race had started but still had 7 minutes. People were just moving up to the new start line since the course changed slightly this year. I found myself in front and then thinking what I am doing in the front. We had to run a few feet and then turn right. We were off and I started fast to get out of way.
Looked at the pace and slowed it down since I was 5:30-something and then had to think what pace was reasonable so slowed down to just under 6. I passed quite a few people on one of the hills that must have started too fast. I had 6:0 for my first mile on the GPS which came 13 seconds before someone called out my mile split so it was off a bit. My thought is I probably can't keep this up since I am not prepared. However, I was still feeling pretty good so kept pushing.
At the turn around in the Hearnes parking lot I see Jackie and decide to catch her. We ran the rest of the way mostly together but we didn't say anything since we were both working hard. We ran near each other in this race last year as well. The second split was 6:11 so didn't slow down too much. I used the down hills to try to recover and pick up the pace and ran the uphills pretty well. I could tell that I am not in shape to run this pace though. I was ready for the last mile to be over. The last mile I ran in 6:23 so slowed a bit. Course was just a bit long at 3.17. My total time was 19:38. Jackie had 18:55 at the 3.1 and said I was just a bit ahead of her.
I was probably in the top 20 or so but no results yet. Awards were for overall male and female. Ended the year with 2675 miles. Picked up a case of the low-cal MVP2 Gatorade that Schnucks gave away since it was nearing the expiration date.
I was at my car removing some clothing and saw people moving. At first I thought the race had started but still had 7 minutes. People were just moving up to the new start line since the course changed slightly this year. I found myself in front and then thinking what I am doing in the front. We had to run a few feet and then turn right. We were off and I started fast to get out of way.
Looked at the pace and slowed it down since I was 5:30-something and then had to think what pace was reasonable so slowed down to just under 6. I passed quite a few people on one of the hills that must have started too fast. I had 6:0 for my first mile on the GPS which came 13 seconds before someone called out my mile split so it was off a bit. My thought is I probably can't keep this up since I am not prepared. However, I was still feeling pretty good so kept pushing.
At the turn around in the Hearnes parking lot I see Jackie and decide to catch her. We ran the rest of the way mostly together but we didn't say anything since we were both working hard. We ran near each other in this race last year as well. The second split was 6:11 so didn't slow down too much. I used the down hills to try to recover and pick up the pace and ran the uphills pretty well. I could tell that I am not in shape to run this pace though. I was ready for the last mile to be over. The last mile I ran in 6:23 so slowed a bit. Course was just a bit long at 3.17. My total time was 19:38. Jackie had 18:55 at the 3.1 and said I was just a bit ahead of her.
I was probably in the top 20 or so but no results yet. Awards were for overall male and female. Ended the year with 2675 miles. Picked up a case of the low-cal MVP2 Gatorade that Schnucks gave away since it was nearing the expiration date.
Saturday, December 12, 2009
2009 Cheese & Sauerkraut 10 miler
After a poor night of sleep and too much sugar for dinner, I ran the Cheese & Sauerkraut 10 miler. Closest predictor of this race wins the cheese and worst the kraut. I wasn't sure what to guess for my time. I ran a 6:46 pace for the 10K at the Pie Run which is flat like this course, but this was 4 miles further so I figured I would be slower. Also, I have not been that fast lately so was thinking about 7 min pace. I was pretty sure I could run at least 7:30 pace. Since I couldn't decide I picked 1 hr 12 min 30 seconds which is right in between.
I lined up in the back since I didn't want to start out too fast. We weren't allowed to wear our watches so I kept my GPS in my shorts pocket so I could get my splits later. It is interesting not wearing a GPS since I don't really know for sure the pace. I started with Joe C. and Stephen B. They thought 7:20, but I thought maybe it was a little faster. After the turnaround on the first loop (less than 2 miles back to start of 1st loop), I picked up pace and went ahead and passed a few people including Terry H. who picked the same finishing time as me.
I was afraid to push too hard. Overall I felt pretty good, but didn't feel like I should push all the way yet since I am not 100% healed. I caught up to Steve S-F and passed him and then Nancy T. On the way to turn around go to see Pat H. and Ryan H. who were the first runners. I was in 9th behind Tom & Phil. It felt good to be behind them since I knew I was running pretty well if I wasn't far behind them. They were too far ahead and fast to catch. I finished 1:06:59 so beat my prediction and was not close. I am happy with the result though since pace was faster than the 10K on Thanksgiving. No PR though today although second half was very close to my pace last year. Missed PR by 2:09. Enjoyed the run and didn't feel like I really raced it that hard. Placed 9th of 47. After finishing I entered the race results in the spreadsheet for Linda as they came in.
Splits:
M1 - 7:10
M2 - 6:51
M3 - 6:53
M4 - 6:41
M5 - 6:28 - 34:08 first 5 miles, 6:50 avg pace
M6 - 6:37
M7 - 6:18
M8 - 6:31
M9 - 6:35
M10 - 6:37
.05 - 0:16 - 32:51 second 5 miles, 6:34 pace
Overall Pace: 6:40
I lined up in the back since I didn't want to start out too fast. We weren't allowed to wear our watches so I kept my GPS in my shorts pocket so I could get my splits later. It is interesting not wearing a GPS since I don't really know for sure the pace. I started with Joe C. and Stephen B. They thought 7:20, but I thought maybe it was a little faster. After the turnaround on the first loop (less than 2 miles back to start of 1st loop), I picked up pace and went ahead and passed a few people including Terry H. who picked the same finishing time as me.
I was afraid to push too hard. Overall I felt pretty good, but didn't feel like I should push all the way yet since I am not 100% healed. I caught up to Steve S-F and passed him and then Nancy T. On the way to turn around go to see Pat H. and Ryan H. who were the first runners. I was in 9th behind Tom & Phil. It felt good to be behind them since I knew I was running pretty well if I wasn't far behind them. They were too far ahead and fast to catch. I finished 1:06:59 so beat my prediction and was not close. I am happy with the result though since pace was faster than the 10K on Thanksgiving. No PR though today although second half was very close to my pace last year. Missed PR by 2:09. Enjoyed the run and didn't feel like I really raced it that hard. Placed 9th of 47. After finishing I entered the race results in the spreadsheet for Linda as they came in.
Splits:
M1 - 7:10
M2 - 6:51
M3 - 6:53
M4 - 6:41
M5 - 6:28 - 34:08 first 5 miles, 6:50 avg pace
M6 - 6:37
M7 - 6:18
M8 - 6:31
M9 - 6:35
M10 - 6:37
.05 - 0:16 - 32:51 second 5 miles, 6:34 pace
Overall Pace: 6:40
Sunday, November 29, 2009
Protruding Disc - McKenzie Exercises - Healing Update
Almost 5 weeks ago, I posted about my protruding/bulging disc. See Health Note - Protruding Disc - McKenzie Exercises. Since that time, I've noticed every time I check search terms that bring people to my blog on a daily basis, they are looking for protruding disc or bulging disc and running, or looking for bulging disc and McKenzie Exercises. Due to the interest, I figured I should follow up with my progress.
Since starting the exercises, I noticed a bit of improvement each day with my right leg/buttock/calf. It kept getting just a little easier to get out of bed in the morning. I stopped taking Ibuprofen about 3 weeks ago since the pain became tolerable as it lessened. I am still not always sleeping very well, but it is improving. I sleep mostly on my back with the McKenzie night pillow that goes under my lower back. That works for awhile, but at some point, I get uncomfortable which is not necessarily painful. I just can't get comfortable in any position at times.
I started running again on Halloween (my birthday), only a week after I started the exercises. I had been walking and figured I could run slow and low impact and not do any further damage. My first run was 6 miles and I kept it on a flat course. Pace was about 13 min per mile which is about 5 min slower than my non injured easy pace. The next week I was in the 11 1/2 to 12 min range and ran the Cranberry Crawl 10K at 9:29 pace on Nov 7th. Probably a bit fast but it was a race so pushed a little. After that race, runs were in the 9:30 - 10:30 range for the next week. For past 2 weeks, I have moved into the 8 - 8:30 for my road miles with the exception of the Thanksgiving Day Pie run where I decided to push a bit and surprisingly managed a 6:46 pace for a 10K.
The main issue at first with running was a lot of stiffness in the right buttock, plus numbness in the right calf and some in the hamstring. The left foot would drag a bit. I could hear it scraping the trail each step for awhile. Each day I would run, I felt better the rest of the day. On days, I did not run, I was more stiff throughout the day. Some mornings, I was so stiff and uncomfortable ached to go run since I knew I would feel better after although it was slow getting started.
What I have been doing seems to have been working for me. At first, I avoided most hills, but in the last week or so, I have been running hilly courses. Yesterday and today I resumed trail running and the hills are fine. I do have to be careful on trails not to slip or fall or jump over anything yet. For awhile, I had to be careful on the downhill, but now that is about back to normal. I've continued to have some pain running, but it is becoming less. My most recent runs have felt pretty good. For awhile, it has been the case, the runs were painful with the stiffness for the first few miles and then got better. Now, I can start a run, and am feeling closer to normal. I am saying at this point, I feel about 70% recovered.
As for McKenzie exercises, I spend a lot of time lying on my stomach doing Exercise 3 - Extension in Lying. I can read in this position or use my laptop. At some point, the lower back starts to feel a bit stiff but when I get up, I feel really good. I have progressed to the last Exercise, #7 - Flexion in Standing where I am supposed to bend over and attempt to reach my toes. I have a long way to go with this one. It is still painful to try the one leg hamstring stretch exercise with the right leg. I've noticed though I am starting to feel a bit looser which is making running more enjoyable. Another measure of my progress, I kept noticing how much easier it was to get up off the floor after doing the exercises. I am also getting in and out of the car more like a normal person again. Socks, shoes, and pants are not longer an ordeal to get on as I struggled for awhile.
Whenever I am sitting at work or in the car, I am using the The McKenzie Original Super Roll, Lumbar Roll pillow. I ended up buying one for work and one for the car. I also have one of the small McKenzie Early Compliance Roll for at home, but would recommended the Super Roll over it. The Super Roll is more comfortable for me. I am now to the point where I can sit comfortably for awhile without these pillows on some chairs like our bar stools and kitchen chairs. I will continue to use in the car and at work forever to help prevent back problems in the future. McKenzie's book 7 Steps to a Pain-Free Life is very informational on why so many people end up with neck and back pain. I will continue to doing a few of these exercises even after I am healed to prevent this from happening again. The Lying in Extension will be easy to do since I can do other things while doing it.
At this point, I am hoping at the rate I am progressing that within 4 more weeks I will be completely pain free. I am planning to try weight lifting again this week. I am been very apprehensive about doing so since I have been avoiding lifting anything too heavy. Whenever I have tried it didn't feel good if it was over 45 lbs. I feel I am now at the point where I can start light and go from there. I bought a book on Bikram Yoga and may try that to improve my flexibility. I have a plan to continue running and if all goes well, I will train for a 100 mile in June. I don't start the extra long runs for a couple more months so have plenty of time to build up. Although, I am already back to 50 - 60 miles per week so I am thankful I am running that kind of mileage again even if not as fast.
For anyone that has found this blog searching for McKenzie for a back related issue, I would say try the McKenzie exercises and be patient. Make sure you are doing them the amount he says. I noticed on the days I did not get all the sets done as frequently, I was more stiff. If you are not a runner, I would recommend doing a lot of walking. If you are a runner, do not run if it is a lot of pain. You do not want to end up with a herniated disc. If you are at that point, you would need to consult with your doctor before trying to run. You will likely be in so much pain that you won't be able to run anyway.
I started slow after about 2 week break from running worked for me, but everyone is different. My disc was slightly protruding and if your injury is worse, you may take longer to heal. Do consult with your doctor, but also question your doctor. If you try running, be reasonable and be very careful. In some cases, I have learned people's doctors have told them to quit running or they can't run anymore after a bulging or protruding disc. I've also found other runners that were back to running fairly quickly as has been the case with me. My doctor told me not to run for awhile, but said I would be running again at some point.
Other runners with this problem are what motivated me to try running again. As I mentioned in my previous post a runner (George) had recommended McKenzie's exercises and book. George's web site where he talks his own injury and recovery is here - How I Recovered from Back/Leg Pain.
Since starting the exercises, I noticed a bit of improvement each day with my right leg/buttock/calf. It kept getting just a little easier to get out of bed in the morning. I stopped taking Ibuprofen about 3 weeks ago since the pain became tolerable as it lessened. I am still not always sleeping very well, but it is improving. I sleep mostly on my back with the McKenzie night pillow that goes under my lower back. That works for awhile, but at some point, I get uncomfortable which is not necessarily painful. I just can't get comfortable in any position at times.
I started running again on Halloween (my birthday), only a week after I started the exercises. I had been walking and figured I could run slow and low impact and not do any further damage. My first run was 6 miles and I kept it on a flat course. Pace was about 13 min per mile which is about 5 min slower than my non injured easy pace. The next week I was in the 11 1/2 to 12 min range and ran the Cranberry Crawl 10K at 9:29 pace on Nov 7th. Probably a bit fast but it was a race so pushed a little. After that race, runs were in the 9:30 - 10:30 range for the next week. For past 2 weeks, I have moved into the 8 - 8:30 for my road miles with the exception of the Thanksgiving Day Pie run where I decided to push a bit and surprisingly managed a 6:46 pace for a 10K.
The main issue at first with running was a lot of stiffness in the right buttock, plus numbness in the right calf and some in the hamstring. The left foot would drag a bit. I could hear it scraping the trail each step for awhile. Each day I would run, I felt better the rest of the day. On days, I did not run, I was more stiff throughout the day. Some mornings, I was so stiff and uncomfortable ached to go run since I knew I would feel better after although it was slow getting started.
What I have been doing seems to have been working for me. At first, I avoided most hills, but in the last week or so, I have been running hilly courses. Yesterday and today I resumed trail running and the hills are fine. I do have to be careful on trails not to slip or fall or jump over anything yet. For awhile, I had to be careful on the downhill, but now that is about back to normal. I've continued to have some pain running, but it is becoming less. My most recent runs have felt pretty good. For awhile, it has been the case, the runs were painful with the stiffness for the first few miles and then got better. Now, I can start a run, and am feeling closer to normal. I am saying at this point, I feel about 70% recovered.
As for McKenzie exercises, I spend a lot of time lying on my stomach doing Exercise 3 - Extension in Lying. I can read in this position or use my laptop. At some point, the lower back starts to feel a bit stiff but when I get up, I feel really good. I have progressed to the last Exercise, #7 - Flexion in Standing where I am supposed to bend over and attempt to reach my toes. I have a long way to go with this one. It is still painful to try the one leg hamstring stretch exercise with the right leg. I've noticed though I am starting to feel a bit looser which is making running more enjoyable. Another measure of my progress, I kept noticing how much easier it was to get up off the floor after doing the exercises. I am also getting in and out of the car more like a normal person again. Socks, shoes, and pants are not longer an ordeal to get on as I struggled for awhile.
Whenever I am sitting at work or in the car, I am using the The McKenzie Original Super Roll, Lumbar Roll pillow. I ended up buying one for work and one for the car. I also have one of the small McKenzie Early Compliance Roll for at home, but would recommended the Super Roll over it. The Super Roll is more comfortable for me. I am now to the point where I can sit comfortably for awhile without these pillows on some chairs like our bar stools and kitchen chairs. I will continue to use in the car and at work forever to help prevent back problems in the future. McKenzie's book 7 Steps to a Pain-Free Life is very informational on why so many people end up with neck and back pain. I will continue to doing a few of these exercises even after I am healed to prevent this from happening again. The Lying in Extension will be easy to do since I can do other things while doing it.
At this point, I am hoping at the rate I am progressing that within 4 more weeks I will be completely pain free. I am planning to try weight lifting again this week. I am been very apprehensive about doing so since I have been avoiding lifting anything too heavy. Whenever I have tried it didn't feel good if it was over 45 lbs. I feel I am now at the point where I can start light and go from there. I bought a book on Bikram Yoga and may try that to improve my flexibility. I have a plan to continue running and if all goes well, I will train for a 100 mile in June. I don't start the extra long runs for a couple more months so have plenty of time to build up. Although, I am already back to 50 - 60 miles per week so I am thankful I am running that kind of mileage again even if not as fast.
For anyone that has found this blog searching for McKenzie for a back related issue, I would say try the McKenzie exercises and be patient. Make sure you are doing them the amount he says. I noticed on the days I did not get all the sets done as frequently, I was more stiff. If you are not a runner, I would recommend doing a lot of walking. If you are a runner, do not run if it is a lot of pain. You do not want to end up with a herniated disc. If you are at that point, you would need to consult with your doctor before trying to run. You will likely be in so much pain that you won't be able to run anyway.
I started slow after about 2 week break from running worked for me, but everyone is different. My disc was slightly protruding and if your injury is worse, you may take longer to heal. Do consult with your doctor, but also question your doctor. If you try running, be reasonable and be very careful. In some cases, I have learned people's doctors have told them to quit running or they can't run anymore after a bulging or protruding disc. I've also found other runners that were back to running fairly quickly as has been the case with me. My doctor told me not to run for awhile, but said I would be running again at some point.
Other runners with this problem are what motivated me to try running again. As I mentioned in my previous post a runner (George) had recommended McKenzie's exercises and book. George's web site where he talks his own injury and recovery is here - How I Recovered from Back/Leg Pain.
Thursday, November 26, 2009
2009 Thanksgiving Day Pie Run 10K
I think this run exceeded the race organizer's expectations this year. There were 493 people for the 5K Run, 5K Walk and the 10K Run (an increase of 166 over last year). By the time we arrived at 8:10 there were 2 long lines. Fortunately, the shorter long line was for those that had preregistered. The race started 25 min late. I am not sure if they just quit taking registrations or got everyone signed up. We talked to Chad while standing in line.
My goal was to try to run 45 min, close to a 7 min pace. My runs lately have been 8+ pace and a few just under 8 min. I was feeling a little stiff at the start. I line up in the front of the pack since was not sure where to be. I was passed by quite a few starting out really fast at the beginning.
Hugh ran the 5K and I passed him before the first mile so although I started out a bit conservative, I think the race helped push me. The first 5K was around 21-something which was decent. I didn't want to push too hard but I also think my body was out of shape to run too fast since I haven't run any sub-7 miles since the Truman State 5K on Oct 10th and those were close to 6 min. I was running marathon pace today so figured that was a good place to be. The wind was pretty bad on parts of the course.
Ran the second half about the same time I ended up with 42:21 on my GPS for 6.27 miles. Ten year age groups so did not win anything this year, but only 3 min 41 second slower than I ran it last year. I was 4th in my age group 40 - 49 and missed 3rd by 9 seconds. Definitely have a lot to be thankful for concerning this race since I ran well and I don't think I did any damage doing so. Running is continuing to get easier so I am hoping in another month, I will be even better. It has been over a month since I started rehabilitating myself from the bulging disc.
It was great seeing several familiar faces today and big congrats to Kathy on her 5K PR!
My goal was to try to run 45 min, close to a 7 min pace. My runs lately have been 8+ pace and a few just under 8 min. I was feeling a little stiff at the start. I line up in the front of the pack since was not sure where to be. I was passed by quite a few starting out really fast at the beginning.
Hugh ran the 5K and I passed him before the first mile so although I started out a bit conservative, I think the race helped push me. The first 5K was around 21-something which was decent. I didn't want to push too hard but I also think my body was out of shape to run too fast since I haven't run any sub-7 miles since the Truman State 5K on Oct 10th and those were close to 6 min. I was running marathon pace today so figured that was a good place to be. The wind was pretty bad on parts of the course.
Ran the second half about the same time I ended up with 42:21 on my GPS for 6.27 miles. Ten year age groups so did not win anything this year, but only 3 min 41 second slower than I ran it last year. I was 4th in my age group 40 - 49 and missed 3rd by 9 seconds. Definitely have a lot to be thankful for concerning this race since I ran well and I don't think I did any damage doing so. Running is continuing to get easier so I am hoping in another month, I will be even better. It has been over a month since I started rehabilitating myself from the bulging disc.
It was great seeing several familiar faces today and big congrats to Kathy on her 5K PR!
Saturday, November 07, 2009
2009 Cranberry Crawl 10K
I was feeling better this morning, but didn't know if that would mean I run faster or not. The plan was to finish the 10K in 1 hr 20 or less. I lined up about mid-pack and moved way over to the side since I wasn't sure if I was in the right place for whatever pace I might run. I started off pretty slow but definitely better than the 11:30 miles I have been running on the trail. I was easily passing people up the hills and this pace felt okay and was low impact. For the first 2 miles, I passed a lot of people.
At the end of the first loop, it looked like I was going to finish in under an hour so that was good to see. I passed a few more and then caught up to a girl (Emily) and she seemed to be the right pace so I stayed with her. We had a good conversation about running and ran together until the last hill where there less room on the side of the road to run. I picked up a little to stay out of the way of any cars passing and since it was a hill, I felt like I could run faster.
Overall, this was very easy for me and my butt gave me fewer problems today which I think helped with the pace. From what I can tell, it is the SI joint that is becoming inflamed and keeping me from running faster. I did hold back for this run but not sure if I can run this pace on a normal run or if it was because of the race. Hopefully, it is a sign I am getting better, but I do not plan to push the pace for quite awhile. I'd be very happy if I could run 9 min miles pain free for awhile.
I placed 3rd in my age group with a time around 58 min, about a 9:27 pace. I didn't quite get my GPS started for a few seconds at the beginning. I picked out a pair of Mizzou running socks from the table of prizes. Hugh placed 1st in his age group in the 10K.
At the end of the first loop, it looked like I was going to finish in under an hour so that was good to see. I passed a few more and then caught up to a girl (Emily) and she seemed to be the right pace so I stayed with her. We had a good conversation about running and ran together until the last hill where there less room on the side of the road to run. I picked up a little to stay out of the way of any cars passing and since it was a hill, I felt like I could run faster.
Overall, this was very easy for me and my butt gave me fewer problems today which I think helped with the pace. From what I can tell, it is the SI joint that is becoming inflamed and keeping me from running faster. I did hold back for this run but not sure if I can run this pace on a normal run or if it was because of the race. Hopefully, it is a sign I am getting better, but I do not plan to push the pace for quite awhile. I'd be very happy if I could run 9 min miles pain free for awhile.
I placed 3rd in my age group with a time around 58 min, about a 9:27 pace. I didn't quite get my GPS started for a few seconds at the beginning. I picked out a pair of Mizzou running socks from the table of prizes. Hugh placed 1st in his age group in the 10K.
Tuesday, October 27, 2009
Health Note - Protruding Disc - McKenzie Exercises
Some people have been wondering if I am injured or what is going on so here is the story. Early last month, I noticed a little pain in my right hip, sliding in and out of the car. I had no idea what was going on but it seemed pretty minor at this point.
I ran both marathons in September and recovered fine, but still noticed this slight pain in the butt. I used the foam roller on it but never got any better. First week of October, I started to have shooting pains down the back of leg to top of calf. I noticed that my right hip and butt was hurting more, but whenever I would run, I felt fine. There were even times when I felt okay walking. It was strange how it would come and go.
I called Estaban (massage therapist) and got an appointment for the 15th and wished it were sooner. I felt like a massage might work out the soreness. The pains got worse but were better when I ran. I ran a 5K on October 11th. I wasn’t sure how I would do, but once I warmed up 3 miles, I could run pretty normal but a little tight. After, I could barely stand to sit in the car and getting into the car was difficult. After awhile, I could get comfortable sitting but then getting up from a chair or out of the car, I could barely walk the first few steps. I ran Rock Bridge Revenge 25K the next day and the hamstring felt pretty tight and I could feel some twinges. I learned this was sciatic nerve pain. It especially hurt me to duck under anything just like ducking into the car. Overall, it went okay, but I was glad I wasn't running the 50K.
The 50K I was planning on the 18th in Louisiana was questionable. I ran on Oct 13th and butt hurt the entire run and hamstring and calf were so tight I was afraid I was going to pull something. It was difficult to put on socks and shoes. I went to see Esteban on Thursday and he treated me for tight hamstrings. I called my doctor and was hoping to get in Friday to see if she thought I should be running, but could not until Thursday the next week. I decided to go ahead and try running the 50K. I would not run it hard and just see what I could do. It was a flat course so should be easier since no hills. I had to get up extra early race day morning and stretch myself out and get moving so I could try running. The shower in my hotel lacked a mat and I ended up falling and hitting my head on the floor. Left a nice bump and not much blood but wondered if this was a sign I shouldn’t run. I went ahead and ran the race. I was tight nearly the entire time, but ended up having a 50K PR on a flat course and placing 2nd overall. I felt pretty good during and after the race other than I could not bend over to take off my shoes.
It seemed that as long as I kept moving, I was fine. Go to bed or sit down too long, and I had problems. I felt the same as before the race, but didn’t run and went to the doctor last Thursday. She sent right away for some flat scans and an MRI that evening. She suspected a bulging disc in L5 S1. Dan S. had sent an e-mail when he read my symptoms earlier and had suspected the same. It was all confusing to me how I could have a back problem and my back didn’t hurt, but my leg was having the problems.
I never heard the MRI result on Friday, but learned from another runner about some back extension exercises (McKenzie Exercises) that were helpful for back problems including bulging discs. I started to do these assuming that would be the diagnosis and bought the book on Sat. since it had a lot of good information on posture (which I can definitely use). I’ve continued to do the exercises and ice the back where the disc is located. I am noticing a little improvement each day so I am hopeful I can get over this. Today, I was able to tie my shoes a little easier.
Today, I received the official diagnosis and they said it is disc at L5S1 that is protruding a bit (bulging disc). The protruding disc is the same thing as a bulging disc. It can get worse, but it appears maybe I have caught it early enough. Running doesn’t cause them but doesn’t help get rid of them any faster. The bulge applies pressure to the nerves in the region which signals sensations like pain and numbness in the leg. It can also inhibit range of motion and cause pain. People can often having bulging discs and not have a problem. Sometimes things can get so bad that surgery is needed.
The doctor could do an epidural steroid injection or physical therapy. I feel with the exercises I am doing that I am improving enough to treat this on my own from this point. I am taking it easy for now and have been doing the elliptical and walking. I tried weight lifting last night and could not do it. Any runs during this recovery, will be very slow, short, and low impact until I feel like it is 100% recovered. Then I will start to rebuild my fitness.
I ran both marathons in September and recovered fine, but still noticed this slight pain in the butt. I used the foam roller on it but never got any better. First week of October, I started to have shooting pains down the back of leg to top of calf. I noticed that my right hip and butt was hurting more, but whenever I would run, I felt fine. There were even times when I felt okay walking. It was strange how it would come and go.
I called Estaban (massage therapist) and got an appointment for the 15th and wished it were sooner. I felt like a massage might work out the soreness. The pains got worse but were better when I ran. I ran a 5K on October 11th. I wasn’t sure how I would do, but once I warmed up 3 miles, I could run pretty normal but a little tight. After, I could barely stand to sit in the car and getting into the car was difficult. After awhile, I could get comfortable sitting but then getting up from a chair or out of the car, I could barely walk the first few steps. I ran Rock Bridge Revenge 25K the next day and the hamstring felt pretty tight and I could feel some twinges. I learned this was sciatic nerve pain. It especially hurt me to duck under anything just like ducking into the car. Overall, it went okay, but I was glad I wasn't running the 50K.
The 50K I was planning on the 18th in Louisiana was questionable. I ran on Oct 13th and butt hurt the entire run and hamstring and calf were so tight I was afraid I was going to pull something. It was difficult to put on socks and shoes. I went to see Esteban on Thursday and he treated me for tight hamstrings. I called my doctor and was hoping to get in Friday to see if she thought I should be running, but could not until Thursday the next week. I decided to go ahead and try running the 50K. I would not run it hard and just see what I could do. It was a flat course so should be easier since no hills. I had to get up extra early race day morning and stretch myself out and get moving so I could try running. The shower in my hotel lacked a mat and I ended up falling and hitting my head on the floor. Left a nice bump and not much blood but wondered if this was a sign I shouldn’t run. I went ahead and ran the race. I was tight nearly the entire time, but ended up having a 50K PR on a flat course and placing 2nd overall. I felt pretty good during and after the race other than I could not bend over to take off my shoes.
It seemed that as long as I kept moving, I was fine. Go to bed or sit down too long, and I had problems. I felt the same as before the race, but didn’t run and went to the doctor last Thursday. She sent right away for some flat scans and an MRI that evening. She suspected a bulging disc in L5 S1. Dan S. had sent an e-mail when he read my symptoms earlier and had suspected the same. It was all confusing to me how I could have a back problem and my back didn’t hurt, but my leg was having the problems.
I never heard the MRI result on Friday, but learned from another runner about some back extension exercises (McKenzie Exercises) that were helpful for back problems including bulging discs. I started to do these assuming that would be the diagnosis and bought the book on Sat. since it had a lot of good information on posture (which I can definitely use). I’ve continued to do the exercises and ice the back where the disc is located. I am noticing a little improvement each day so I am hopeful I can get over this. Today, I was able to tie my shoes a little easier.
Today, I received the official diagnosis and they said it is disc at L5S1 that is protruding a bit (bulging disc). The protruding disc is the same thing as a bulging disc. It can get worse, but it appears maybe I have caught it early enough. Running doesn’t cause them but doesn’t help get rid of them any faster. The bulge applies pressure to the nerves in the region which signals sensations like pain and numbness in the leg. It can also inhibit range of motion and cause pain. People can often having bulging discs and not have a problem. Sometimes things can get so bad that surgery is needed.
The doctor could do an epidural steroid injection or physical therapy. I feel with the exercises I am doing that I am improving enough to treat this on my own from this point. I am taking it easy for now and have been doing the elliptical and walking. I tried weight lifting last night and could not do it. Any runs during this recovery, will be very slow, short, and low impact until I feel like it is 100% recovered. Then I will start to rebuild my fitness.
Tuesday, October 20, 2009
Q50 USA – 50 K Ultramarathon - Mandeville, LA
Q50 USA – 50 K Ultramarathon. Hopefully, pictures and results on this web site soon.
I decided to run this race since I am attending a meeting at LSU in Baton Rouge this week. The race was actually in Mandeville, LA. So I flew to Baton Rouge, rented a car, and drove the 75 miles to packet pickup on Saturday. I got arrived at 5 pm and they said we were eating at 6 pm and a meeting at 7 pm. I decided to go check into my hotel about 10 minutes away and then return.
The pickup was at Franco's Athletic club. The packet had a sample of Q50 coffee and we got a nice tech shirt and a sample Hammer Gel, one of the race sponsors. Q50 is a brand of coffee and they have races in Nicaragua, Italy, and more. The one in the US was to contribute money to help fight childhood obesity in LA. There was a duathlon event on Sat. as well.
The food was setup outside by the pool but it was a bit cool so some people moved inside. I sat with a woman, Mary Anne, from Texas that was race walking the 50K and she had her son with her for support. She said she had signed up for the Rocky Racoon 100 in February that I am considering if I am able. After eating, we went inside since it was getting cold outside.
The pre-race meeting started about 7:30 and they warned us repeatedly about snakes which kind of freaked me out and also that there was some deep mud on the course. That had me wondering what might be at the bottom. The meeting was a bit long and would have preferred to be in my room but it was mandatory. After, I went to the store to find some food since I really wouldn't have time to eat breakfast when the hotel served at 6. I ran into several people at the store from the meeting.
I came back to the hotel and ate the half pound of fudge I had bought to calm my nerves. I got my stuff ready to go for the morning. I was seriously wondering if I could do this race since my right hamstring was super tight and still having a bit of what I think is sciatica. Calf was also tight. I have been barely able to bend over to put on my socks and shoes recently and had not run since Tuesday.
I woke up around 4:45 am and decided to go ahead and get up. The alarm I had thought I set was not for the right time so it was good that I woke up. I ate a shake with coffee, ate some bananas. Then I took a shower. I noticed there was no mat to place in the tub and the surface was slippery. I was thinking I need to be really careful and next thing I know I am flipped out of the tub and on my back. I think my leg was still hanging on the tub. I felt okay so got up and checked my head since it had hit the floor. I had just very slight bit of bleeding and a sore bump on the side near the back, but it wasn't bad enough to be too concerned and only hurt if I pressed on it. There was no way I was getting back in the shower so cleaned up standing on a towel beside the shower. I will never get in a tub like that again without a mat. Then I did some stretches to try to loose up the hamstrings and all the leg muscles so I could attempt to run.
I left the hotel about 6 am and there was no one around to complain about the tub. There was a note they would return shortly so I just left for the race which started at 7. It was about a 15 min drive, but took a little longer since I missed the turn the first time. I got there and rushed to the bathroom for one last time. Then talked to a few people and they thought the threat of snakes was not great. There is one that is poisonous, but since it was around 48F, it wasn't likely they would be out for awhile. I was less worried but still would be careful. I had decided last night I would just run this race to finish and wasn't going to go all out. With the tight hamstring, it didn't seem like a good idea since I could pull something.
Before we started, we were warned again about the snakes. They had seen one setting up the course, but most people didn't seem worried. We started around 7:15 am. There was also a 2 leg 50K relay and 10Kers starting at the same time. The beginning was on grass and it felt good to run but immediately my quad felt tight, but not as bad as Tuesday since I had stretched. I caught up to a group of guys that said they were doing their first 50K. They normally did adventure races together. I went ahead and caught up to a couple women doing the 10K. They were commenting about the the tree roots and to watch out but it really wasn't that bad.
I ran ahead and then eventually had another 50K guy running right behind me until about mile 9 when we hit the paved trail portion of the course and he fell behind. At this section I was really having the urge to pee and we were no longer in the woods so I was looking for options. I was getting close to peeing in my shorts since I had to go so badly. When I turned onto the paved path by the lake, I guess with all the water I could no longer stand it. There weren't a lot of trees but I was looking for a big one to quickly and discreetly use. This was along a street and there were people playing with dogs along the lake. I finally found the right spot and no cars. I felt kind of bad to publicly urinate, but this was just one of those times where I was out of options and I didn't want to wet myself.
Shortly after, I am at mile 11 and a guy at the aid station says this is my turnaround. I didn't even realize there was a turn around. I decide to fill my bottle a little even though I had some Accelerade left. There were aid stations about every 4 miles but I didn't take anything since I had plenty of Acclerade and also Accel Gels. Also, they were serving Heed, which isn't my favorite drink. After turning around I saw several people running at me and they asked me, “is there a turn around?” One guy nearly stopped and asked if I was quitting. I guess they didn't realize there was a turn around and didn't notice anyone ahead of me to ask. I ran back on the paved trail and then made another turn toward the start to complete the first “loop”.
Someone had told me at some point I was in 4th but I am not sure if they counted relay people or not and figured I was actually further behind since I wasn't pushing it. The different racers were wearing different colors but I didn't know who might be ahead of me from the beginning. I didn't think I was doing that well considering this was a flat course. There were no hills, but there was some mud and big puddles to go through and a few places that turned a lot slowed me down. I picked up my second bottle of Accelerade and left for the second loop immediately. I think my time was around 2:07 so figured I had a good chance at breaking 4.5 hours. My PR for a 50K is 4:59 on hillier, more trail-like courses.
I had a problem finding exactly where we went into the woods at the start of this “loop” since they didn't have any flags in between where we started and the woods off in the distance. I couldn't see the flag that was that far away and no one to follow. Someone had to run over and help me out and so I got a little extra distance due to the back tracking. I felt like an idiot. Otherwise, I didn't have any problems, but did need to keep looking ahead for the orange flags since there plenty of wrong trails to take. There were aid stations about every 4 miles but I didn't take anything since I had plenty of Acclerade and also Accel Gels. Also, they were serving Heed, which isn't my favorite drink.
I follow the same course as the first 25K and see Mary Anne at the point she was less than 2 miles from the finish. Once I reach the lake some girls say how well I am doing and that I can catch the guy ahead of me. I see him on the way to the turn around and figure he is about 0.25 mile ahead. Then at the turn around I ask the guy at the aid station my place and he says I am second and probably had a chance of catching the guy. I was excited to be in second place so I immediately pick up the pace. I see a relay runner coming toward me. A half mile or so later he flies past me and says he is running the relay.
I wasn't sure I could see the guy ahead of me and I find out later he sees the relay runner coming behind him. He said he also saw me before and so he picked up the pace too. I only picked it up for about a mile and then resumed the 8-something pace. The stretch where we run to the last turn before getting back the woods which was grass and mud which slowed me down more than on the first time. I think we were running between power lines right of way here.. This part of the course had some of the worst huge puddles that could not be gone around. I really slowed on this part. Also, it smelled like pigs and someone said later there were wild pigs nearby. I had given up on catching the guy ahead, no one was close behind, and I was thankful to soon be finishing.
I reached the finish at 4:17:50 so ran the second half a bit slower. If I hadn't wasted the time starting the second loop almost getting lost I would have been a bit faster, but not sure if fast enough to beat the guy in first. He finished around 2 minutes ahead of me. Overall, I ran pretty even. My 50K PR improved 31 minutes and GPS had 31.1 miles so the course would have been almost exact if I had not added a little extra. I heard several people made wrong turns and one guy doing the 50K that was in first went the wrong way and ran 7 extra miles. He got back on track but decided to stop at the first loop. Someone said they don't have a lot of trail races here so I got the impression that could have been part of the problem.
They had massages so I went with the first place relay guy, Matt, to go wash off in the lake. He had run with his wife and he was a super fast 2:33 marathoner so no wonder if flew past me. We got to the beach and I told him I didn't think I could remove my shoes. Every time I went to bend my leg, it felt like it might spasm and they were tight. It has been a challenge at any time lately to get on my shoes and socks due to the tightness. They had loosened up just at around mile 22, but were tight the entire race. People that saw me on the course said I looked good running so I guess they were just loose enough to let me run. So he unties and loosens my shoes so I can remove them. I managed to pull my socks off with my feet. Then we get into this shallow lake. It was a huge lake, but seemed to stay shallow for a long time. It went up to my calves and I was able to bend a bit to wash off. Then I went back and washed my shoes off. They smelled like a pig lot.
The massage lady is free when I get back. She worked on my good leg first and then my other leg. She was very good and it was quite painful. Legs were definitely looser when she finished with me. I then went to get some food. We had pork and jambalya. There was an actual entire pig with the head, and it had an apple in its mouth. It was a bit disconcerting to me, but to someone that rarely eats pork it tasted pretty good. I was able to sit down and eat my food and noticed that I didn't have any issues sitting like I have been.
So we all wait around and wonder if there is an awards ceremony. They had given us medals at the finish. I got tired of waiting, so was packing up to leave and the guy who was first says they are going to do awards in 10 min or around 3:30 so we had been waiting awhile. 20 minutes go by and the race director says they typically wait until everyone is finished at these races. The time limit was 8 hours so we would have been waiting a long time and had waited a long time. He went ahead and did the awards. I received a nice curved clear plaque. They awarded the top 3 overall male and female and top 3 relays. They also gave each of us a bottle of Hammergel.
Finally, I can leave and I have a message from Hugh. He had called just minutes before and I missed the call. So I call him and while I am on the phone the last 2 runners come in. One of them is Mary Anne and she is race walking. So I go back to congratulate her and then leave for Baton Rouge. I sat in the car and the drive wasn't too painful. I decided to skip New Orleans since it was getting late. Also, driving was a bit uncomfortable but not bad. It is really strange to me how running the 50K made me feel better but not sure it will continue. I am doing better and but don't know if it will continue. I am still pretty inflexible but moving around seems to help. Unfortunately, I need to sleep so can't keep moving all the time.
I was able to walk this morning and other than soreness, my legs aren't any worse off than before the race. I think the sciatica is a little better but sitting too long and getting up is still an issue. Hopefully, will have a few pictures to post from the race later.
I decided to run this race since I am attending a meeting at LSU in Baton Rouge this week. The race was actually in Mandeville, LA. So I flew to Baton Rouge, rented a car, and drove the 75 miles to packet pickup on Saturday. I got arrived at 5 pm and they said we were eating at 6 pm and a meeting at 7 pm. I decided to go check into my hotel about 10 minutes away and then return.
The pickup was at Franco's Athletic club. The packet had a sample of Q50 coffee and we got a nice tech shirt and a sample Hammer Gel, one of the race sponsors. Q50 is a brand of coffee and they have races in Nicaragua, Italy, and more. The one in the US was to contribute money to help fight childhood obesity in LA. There was a duathlon event on Sat. as well.
The food was setup outside by the pool but it was a bit cool so some people moved inside. I sat with a woman, Mary Anne, from Texas that was race walking the 50K and she had her son with her for support. She said she had signed up for the Rocky Racoon 100 in February that I am considering if I am able. After eating, we went inside since it was getting cold outside.
The pre-race meeting started about 7:30 and they warned us repeatedly about snakes which kind of freaked me out and also that there was some deep mud on the course. That had me wondering what might be at the bottom. The meeting was a bit long and would have preferred to be in my room but it was mandatory. After, I went to the store to find some food since I really wouldn't have time to eat breakfast when the hotel served at 6. I ran into several people at the store from the meeting.
I came back to the hotel and ate the half pound of fudge I had bought to calm my nerves. I got my stuff ready to go for the morning. I was seriously wondering if I could do this race since my right hamstring was super tight and still having a bit of what I think is sciatica. Calf was also tight. I have been barely able to bend over to put on my socks and shoes recently and had not run since Tuesday.
I woke up around 4:45 am and decided to go ahead and get up. The alarm I had thought I set was not for the right time so it was good that I woke up. I ate a shake with coffee, ate some bananas. Then I took a shower. I noticed there was no mat to place in the tub and the surface was slippery. I was thinking I need to be really careful and next thing I know I am flipped out of the tub and on my back. I think my leg was still hanging on the tub. I felt okay so got up and checked my head since it had hit the floor. I had just very slight bit of bleeding and a sore bump on the side near the back, but it wasn't bad enough to be too concerned and only hurt if I pressed on it. There was no way I was getting back in the shower so cleaned up standing on a towel beside the shower. I will never get in a tub like that again without a mat. Then I did some stretches to try to loose up the hamstrings and all the leg muscles so I could attempt to run.
I left the hotel about 6 am and there was no one around to complain about the tub. There was a note they would return shortly so I just left for the race which started at 7. It was about a 15 min drive, but took a little longer since I missed the turn the first time. I got there and rushed to the bathroom for one last time. Then talked to a few people and they thought the threat of snakes was not great. There is one that is poisonous, but since it was around 48F, it wasn't likely they would be out for awhile. I was less worried but still would be careful. I had decided last night I would just run this race to finish and wasn't going to go all out. With the tight hamstring, it didn't seem like a good idea since I could pull something.
Before we started, we were warned again about the snakes. They had seen one setting up the course, but most people didn't seem worried. We started around 7:15 am. There was also a 2 leg 50K relay and 10Kers starting at the same time. The beginning was on grass and it felt good to run but immediately my quad felt tight, but not as bad as Tuesday since I had stretched. I caught up to a group of guys that said they were doing their first 50K. They normally did adventure races together. I went ahead and caught up to a couple women doing the 10K. They were commenting about the the tree roots and to watch out but it really wasn't that bad.
I ran ahead and then eventually had another 50K guy running right behind me until about mile 9 when we hit the paved trail portion of the course and he fell behind. At this section I was really having the urge to pee and we were no longer in the woods so I was looking for options. I was getting close to peeing in my shorts since I had to go so badly. When I turned onto the paved path by the lake, I guess with all the water I could no longer stand it. There weren't a lot of trees but I was looking for a big one to quickly and discreetly use. This was along a street and there were people playing with dogs along the lake. I finally found the right spot and no cars. I felt kind of bad to publicly urinate, but this was just one of those times where I was out of options and I didn't want to wet myself.
Shortly after, I am at mile 11 and a guy at the aid station says this is my turnaround. I didn't even realize there was a turn around. I decide to fill my bottle a little even though I had some Accelerade left. There were aid stations about every 4 miles but I didn't take anything since I had plenty of Acclerade and also Accel Gels. Also, they were serving Heed, which isn't my favorite drink. After turning around I saw several people running at me and they asked me, “is there a turn around?” One guy nearly stopped and asked if I was quitting. I guess they didn't realize there was a turn around and didn't notice anyone ahead of me to ask. I ran back on the paved trail and then made another turn toward the start to complete the first “loop”.
Someone had told me at some point I was in 4th but I am not sure if they counted relay people or not and figured I was actually further behind since I wasn't pushing it. The different racers were wearing different colors but I didn't know who might be ahead of me from the beginning. I didn't think I was doing that well considering this was a flat course. There were no hills, but there was some mud and big puddles to go through and a few places that turned a lot slowed me down. I picked up my second bottle of Accelerade and left for the second loop immediately. I think my time was around 2:07 so figured I had a good chance at breaking 4.5 hours. My PR for a 50K is 4:59 on hillier, more trail-like courses.
I had a problem finding exactly where we went into the woods at the start of this “loop” since they didn't have any flags in between where we started and the woods off in the distance. I couldn't see the flag that was that far away and no one to follow. Someone had to run over and help me out and so I got a little extra distance due to the back tracking. I felt like an idiot. Otherwise, I didn't have any problems, but did need to keep looking ahead for the orange flags since there plenty of wrong trails to take. There were aid stations about every 4 miles but I didn't take anything since I had plenty of Acclerade and also Accel Gels. Also, they were serving Heed, which isn't my favorite drink.
I follow the same course as the first 25K and see Mary Anne at the point she was less than 2 miles from the finish. Once I reach the lake some girls say how well I am doing and that I can catch the guy ahead of me. I see him on the way to the turn around and figure he is about 0.25 mile ahead. Then at the turn around I ask the guy at the aid station my place and he says I am second and probably had a chance of catching the guy. I was excited to be in second place so I immediately pick up the pace. I see a relay runner coming toward me. A half mile or so later he flies past me and says he is running the relay.
I wasn't sure I could see the guy ahead of me and I find out later he sees the relay runner coming behind him. He said he also saw me before and so he picked up the pace too. I only picked it up for about a mile and then resumed the 8-something pace. The stretch where we run to the last turn before getting back the woods which was grass and mud which slowed me down more than on the first time. I think we were running between power lines right of way here.. This part of the course had some of the worst huge puddles that could not be gone around. I really slowed on this part. Also, it smelled like pigs and someone said later there were wild pigs nearby. I had given up on catching the guy ahead, no one was close behind, and I was thankful to soon be finishing.
I reached the finish at 4:17:50 so ran the second half a bit slower. If I hadn't wasted the time starting the second loop almost getting lost I would have been a bit faster, but not sure if fast enough to beat the guy in first. He finished around 2 minutes ahead of me. Overall, I ran pretty even. My 50K PR improved 31 minutes and GPS had 31.1 miles so the course would have been almost exact if I had not added a little extra. I heard several people made wrong turns and one guy doing the 50K that was in first went the wrong way and ran 7 extra miles. He got back on track but decided to stop at the first loop. Someone said they don't have a lot of trail races here so I got the impression that could have been part of the problem.
They had massages so I went with the first place relay guy, Matt, to go wash off in the lake. He had run with his wife and he was a super fast 2:33 marathoner so no wonder if flew past me. We got to the beach and I told him I didn't think I could remove my shoes. Every time I went to bend my leg, it felt like it might spasm and they were tight. It has been a challenge at any time lately to get on my shoes and socks due to the tightness. They had loosened up just at around mile 22, but were tight the entire race. People that saw me on the course said I looked good running so I guess they were just loose enough to let me run. So he unties and loosens my shoes so I can remove them. I managed to pull my socks off with my feet. Then we get into this shallow lake. It was a huge lake, but seemed to stay shallow for a long time. It went up to my calves and I was able to bend a bit to wash off. Then I went back and washed my shoes off. They smelled like a pig lot.
The massage lady is free when I get back. She worked on my good leg first and then my other leg. She was very good and it was quite painful. Legs were definitely looser when she finished with me. I then went to get some food. We had pork and jambalya. There was an actual entire pig with the head, and it had an apple in its mouth. It was a bit disconcerting to me, but to someone that rarely eats pork it tasted pretty good. I was able to sit down and eat my food and noticed that I didn't have any issues sitting like I have been.
So we all wait around and wonder if there is an awards ceremony. They had given us medals at the finish. I got tired of waiting, so was packing up to leave and the guy who was first says they are going to do awards in 10 min or around 3:30 so we had been waiting awhile. 20 minutes go by and the race director says they typically wait until everyone is finished at these races. The time limit was 8 hours so we would have been waiting a long time and had waited a long time. He went ahead and did the awards. I received a nice curved clear plaque. They awarded the top 3 overall male and female and top 3 relays. They also gave each of us a bottle of Hammergel.
Finally, I can leave and I have a message from Hugh. He had called just minutes before and I missed the call. So I call him and while I am on the phone the last 2 runners come in. One of them is Mary Anne and she is race walking. So I go back to congratulate her and then leave for Baton Rouge. I sat in the car and the drive wasn't too painful. I decided to skip New Orleans since it was getting late. Also, driving was a bit uncomfortable but not bad. It is really strange to me how running the 50K made me feel better but not sure it will continue. I am doing better and but don't know if it will continue. I am still pretty inflexible but moving around seems to help. Unfortunately, I need to sleep so can't keep moving all the time.
I was able to walk this morning and other than soreness, my legs aren't any worse off than before the race. I think the sciatica is a little better but sitting too long and getting up is still an issue. Hopefully, will have a few pictures to post from the race later.
Monday, October 12, 2009
2009 Rock Bridge Revenge
If you are looking for results and pictures see: Rock Bridge Revenge Results
This year the Rock Bridge Revenge was a new experience. In the past the race included a 10K and a 20K with most people running the 10K. This year which included a new course offered a 7 mile, 25K, and a 50K with most people running the 7 mile. I ran the 25K and would recommend anyone running this race to try to run at least the 25K since you get to see a lot more of the park. If you want extra Revenge and to see everything 2 times, then run the 50K.
On Saturday, I ran a 5K in Kirksville and even though I raced pretty hard, I was not concerned about running the 25K the next day since I have done a few multi-day races that were much longer. We had a late dinner at Fazoli's and then went home and got some much needed sleep since it had been a long day. The race started at 8 am. We left at 7 am and Hugh went with me. I had to pick up my packet since I had not done so the day before. Everyone received a Nathan Quickdraw Plus water bottle, a very nice premium for a race.
My sciatic nerve was letting me know its presence and I was limping a bit when walking due to the pain. I ran just a little before the race and could feel it, but not a big deal and no limping when running. The temp was in the upper 30s so I just wore 2 wicking shirts and shorts which felt about right. I carried one Nathan water bottle with Accelerade and 2 gels. Due to the temp and already being well-hydrated I hoped that would be enough although there were aid stations if I needed to refill. At 8 am after receiving pre-race instructions, we all lined up in the parking lot. We had a few yards to spread out before heading into the woods.
I passed a few people at the beginning before settling into a pace. I am never quite sure of my pace since my GPS seems to be a little slower on the trails than I think I am actually running. My first mile was 8:54 and I was hoping to be around 9 min average on this course. Most 50Ks on similar trails have been about 9:40/mi. This was my first 25K so 9 min miles was my best guess. Also, wasn't looking at pushing a super hard effort since I am running a 50K next Sunday.
I passed Kevin T. early in the race in the first half mile. After a about 2 miles, I hear him catching me and then let him go ahead. I figure he is running about the pace I need to be running so I planned to stay behind him. He was running the 7 mile so I would stay behind him until the courses separated at about 5 miles. We had to cross the usual cold creek and get our shoes wet. My shoes did dry out some and had no problems since I had applied Sports Stick to my feet. I was surprised that the trails were in such good shape since we had 6 inches of rain last week. As we were coming out of the woods, Dan H. was taking pictures by the Devil's Ice Box parking lot.
At this point, I crossed the road and run a small 2 mile loop that includes some grassland as well as trail. As I was coming out of this loop, I seen another runner just starting the loop. Kathy and Mary Ellen were directing and cheering for runners in this area. After that loop, I then ran a loop in the Gans Creek Nature area for 6 miles. The trails were very well marked with pink flags and signs in a few places. It was very obvious where to go so I had no problems staying on course. Around mile 8, I stop to get rid of some water since didn't think I could make it 7 more miles. I wasn't drinking much and didn't feel that warm either.
At mile 9, I got to see Hugh and Jeff at the campground which also had an aid station. I still had plenty of Accelerade so did not stop. There was an area shortly after that the trail was flooded with water. A path had been flagged to go around, but I decided to just run through it. It actually felt good and washed the mud off my shoes and legs. I took my final gel before mile 11 (had taken one earlier about mile 6). At mile 11 as I am climbing the steep hill, I see Jeff again. I opted to walk up the hill since it doesn't do much good to run this one. It is only about 0.1 mi long but it is quite a climb in a short distance. This course had plenty of other hills and I did run every one of those.
As I was coming out of the hill, I turned right and was back on the same trail I took going into this loop. I met a couple runners walking on this portion. I was still feeling pretty good and going fast as the last part of this loop went downhill where I had gone uphill in the beginning of the loop. I was back to where Kathy was directing people and Hugh and Dan were there (he took yet another picture). I ran back across the road and I knew I didn't have much more than 2 miles to go. Mile 14 felt pretty good and James was at an aid station somewhere on this mile. Then about mile 15 which had a couple hills, I was really ready to be done. Although I felt strong, I was glad I was only running 1 loop.
The final stretch was up the hill that we had come down into the park at the very beginning. Ended up finishing in 2:22:23, a 9:10 pace. GPS was very close to a 25K and my GPS is usually a little short on the trails. At the end we got a very nice finisher's glass. There was also chili, hot dogs, brownies, and drinks. The food was excellent!
The first female in the 25K finished about 4 min behind me and Kurt K. was 9 min behind me. Overall, I placed 4th out of 16 runners. There were 42 finishers for the 7 mile and 11 for the 50K. Also, cash prizes for the 25K and 50K male and female winners.
Overall, I thought it went pretty well. I did feel my sciatic nerve for most of this run. The times I sped up to about 7:30 or faster, I did not feel it so I guess I just need to run fast. Also, I think the unevenness of the trail might have been an issue. Just like after Sat. run, it was very painful to sit in the car and then get up, but a hard bench was fine. We stayed around until the first couple 50Kers crossed the finish. The first 50K runner was Andy P. at 4:48 and the first 25K was 1:50. I would really like to run the 50K for this race next time since I enjoy this course so much. The course is so awesome, if you are in shape to run that far, 2 times is a must! If not, the one loop which is just a little over 3 miles longer than a half marathon is well worth the scenery.
Here are my splits:
m1 - 8:54
m2 - 8:58
m3 - 8:07
m4 - 9:01
m5 - 8:28
m6 - 8:32
m7 - 8:29
m8 - 9:43
m9 - 9:52
m10 - 8:20
m11 - 10:17
m12 - 10:36
m13 - 10:19
m14 - 8:43
m15 - 11:10
0.32 - 3:02 (9:28 pace)
Very cool Nathan Quickdraw Plus Water Bottle and Finisher's Glass
Lisa running the check-in
Bryan & Andy
Race Director, Jeff giving starting us off
Andy at about 5 miles
Andy at about 12.5 miles
Hugh being photogenic
Kurt, Lisa, Andy, & Elaine
Andy P. after winning the 50K
Rock Bridge Revenge had its revenge on Tony with 10 stitches!
This year the Rock Bridge Revenge was a new experience. In the past the race included a 10K and a 20K with most people running the 10K. This year which included a new course offered a 7 mile, 25K, and a 50K with most people running the 7 mile. I ran the 25K and would recommend anyone running this race to try to run at least the 25K since you get to see a lot more of the park. If you want extra Revenge and to see everything 2 times, then run the 50K.
On Saturday, I ran a 5K in Kirksville and even though I raced pretty hard, I was not concerned about running the 25K the next day since I have done a few multi-day races that were much longer. We had a late dinner at Fazoli's and then went home and got some much needed sleep since it had been a long day. The race started at 8 am. We left at 7 am and Hugh went with me. I had to pick up my packet since I had not done so the day before. Everyone received a Nathan Quickdraw Plus water bottle, a very nice premium for a race.
My sciatic nerve was letting me know its presence and I was limping a bit when walking due to the pain. I ran just a little before the race and could feel it, but not a big deal and no limping when running. The temp was in the upper 30s so I just wore 2 wicking shirts and shorts which felt about right. I carried one Nathan water bottle with Accelerade and 2 gels. Due to the temp and already being well-hydrated I hoped that would be enough although there were aid stations if I needed to refill. At 8 am after receiving pre-race instructions, we all lined up in the parking lot. We had a few yards to spread out before heading into the woods.
I passed a few people at the beginning before settling into a pace. I am never quite sure of my pace since my GPS seems to be a little slower on the trails than I think I am actually running. My first mile was 8:54 and I was hoping to be around 9 min average on this course. Most 50Ks on similar trails have been about 9:40/mi. This was my first 25K so 9 min miles was my best guess. Also, wasn't looking at pushing a super hard effort since I am running a 50K next Sunday.
I passed Kevin T. early in the race in the first half mile. After a about 2 miles, I hear him catching me and then let him go ahead. I figure he is running about the pace I need to be running so I planned to stay behind him. He was running the 7 mile so I would stay behind him until the courses separated at about 5 miles. We had to cross the usual cold creek and get our shoes wet. My shoes did dry out some and had no problems since I had applied Sports Stick to my feet. I was surprised that the trails were in such good shape since we had 6 inches of rain last week. As we were coming out of the woods, Dan H. was taking pictures by the Devil's Ice Box parking lot.
At this point, I crossed the road and run a small 2 mile loop that includes some grassland as well as trail. As I was coming out of this loop, I seen another runner just starting the loop. Kathy and Mary Ellen were directing and cheering for runners in this area. After that loop, I then ran a loop in the Gans Creek Nature area for 6 miles. The trails were very well marked with pink flags and signs in a few places. It was very obvious where to go so I had no problems staying on course. Around mile 8, I stop to get rid of some water since didn't think I could make it 7 more miles. I wasn't drinking much and didn't feel that warm either.
At mile 9, I got to see Hugh and Jeff at the campground which also had an aid station. I still had plenty of Accelerade so did not stop. There was an area shortly after that the trail was flooded with water. A path had been flagged to go around, but I decided to just run through it. It actually felt good and washed the mud off my shoes and legs. I took my final gel before mile 11 (had taken one earlier about mile 6). At mile 11 as I am climbing the steep hill, I see Jeff again. I opted to walk up the hill since it doesn't do much good to run this one. It is only about 0.1 mi long but it is quite a climb in a short distance. This course had plenty of other hills and I did run every one of those.
As I was coming out of the hill, I turned right and was back on the same trail I took going into this loop. I met a couple runners walking on this portion. I was still feeling pretty good and going fast as the last part of this loop went downhill where I had gone uphill in the beginning of the loop. I was back to where Kathy was directing people and Hugh and Dan were there (he took yet another picture). I ran back across the road and I knew I didn't have much more than 2 miles to go. Mile 14 felt pretty good and James was at an aid station somewhere on this mile. Then about mile 15 which had a couple hills, I was really ready to be done. Although I felt strong, I was glad I was only running 1 loop.
The final stretch was up the hill that we had come down into the park at the very beginning. Ended up finishing in 2:22:23, a 9:10 pace. GPS was very close to a 25K and my GPS is usually a little short on the trails. At the end we got a very nice finisher's glass. There was also chili, hot dogs, brownies, and drinks. The food was excellent!
The first female in the 25K finished about 4 min behind me and Kurt K. was 9 min behind me. Overall, I placed 4th out of 16 runners. There were 42 finishers for the 7 mile and 11 for the 50K. Also, cash prizes for the 25K and 50K male and female winners.
Overall, I thought it went pretty well. I did feel my sciatic nerve for most of this run. The times I sped up to about 7:30 or faster, I did not feel it so I guess I just need to run fast. Also, I think the unevenness of the trail might have been an issue. Just like after Sat. run, it was very painful to sit in the car and then get up, but a hard bench was fine. We stayed around until the first couple 50Kers crossed the finish. The first 50K runner was Andy P. at 4:48 and the first 25K was 1:50. I would really like to run the 50K for this race next time since I enjoy this course so much. The course is so awesome, if you are in shape to run that far, 2 times is a must! If not, the one loop which is just a little over 3 miles longer than a half marathon is well worth the scenery.
Here are my splits:
m1 - 8:54
m2 - 8:58
m3 - 8:07
m4 - 9:01
m5 - 8:28
m6 - 8:32
m7 - 8:29
m8 - 9:43
m9 - 9:52
m10 - 8:20
m11 - 10:17
m12 - 10:36
m13 - 10:19
m14 - 8:43
m15 - 11:10
0.32 - 3:02 (9:28 pace)
Map and Elevation Profile
Very cool Nathan Quickdraw Plus Water Bottle and Finisher's Glass
Lisa running the check-in
Bryan & Andy
Race Director, Jeff giving starting us off
Andy at about 5 miles
Andy at about 12.5 miles
Hugh being photogenic
Kurt, Lisa, Andy, & Elaine
Andy P. after winning the 50K
Rock Bridge Revenge had its revenge on Tony with 10 stitches!
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