C&O Canal 100 Miler + Self-Analysis

C&O Canal 100 Miler in Maryland was 2 weeks ago. What's to say? Tons of injuries for over a year & most recently, a back problem that had me in bed for the better part of 5 weeks. I'd only been running again for 4 weeks. Got in a 20 miler & a 33 miler and felt fine but slow. I treated this "race" more as a exercise in psychology than athleticism.

Felt good from the beginning and I've really concentrated on quicker, shorter leg turnover lately. I've noticed I tire a lot more quickly with slower, longer strides. It's easy for that to break down, but the short strides make me feel like I'm zipping along even if I haven't been this slow in many years. Felt very smooth.

Started fading a bit around mile 18 but still OK. Ran & talked with a guy from Ohio for a few miles. Felt confident at 50K and reality started setting in that this was going to be a 22-24-maybe 26 hour thing. I relaxed and stopped worrying about the pre-determined paces I thought I would hit at various stages of the race. I knew better to begin with.

Started throwing up at mile 40. Not good. Continued to be sick but kept moving. At 52- at the end of the first loop, I sat for 30 minutes deciding what to do & letting my stomach settle. Kept going on 12 mile out & back & dropped out at 64. Last few miles, everything cramped up- calves, hamstrings, shoulders, stomach, forearms- even my hands. With no calories & fluids in me, I didn't think I had a choice but to drop. The course was actually long- 105 miles. Psychologically, that made a huge difference. Somehow 41 more seemed like way more than 36.

If I went that far, couldn't I make it 41 more miles?? C'mon, that's weak right? Eh, having already run 24 miles throwing up every 15 minutes, I just didn't think I could keep going. I am frustrated I had to drop out, but don't regret the decision, given the circumstances. I'm actually pretty proud I made it that far on such little training.

The bigger issue is WHY this has been happening to me for the past 12 years or so.

I looked back over my history and I was kind of astonished I've attempted 100 milers or 24 hour races 10 times now. I have made it 100 or more 3 times + 90 once & 92 once in 24 hour races. I consider those 5 to be completions. 50%. 

• One of those DNFs- Black Mountain Monster 2010- I had been suffering from major dehydration for several hours and was hallucinating. I should've dropped way earlier, but went home after 66 miles. Zero choice there, though I did receive some flack for dropping on that one. When you see sharks & sea turtles coming out of your chest for 30 minutes, what choice do you have?? That was truly the dumbest I've ever been in this whole ultra thing. Continuing for 66 that day & running on a horrible achilles one year at Frosty 50K are the only things I can say were the wrong decision. So dropping out at BMM 2010, I'm completely OK with. 
• One of the DNFs was 2009-10 Freedom Park New Years 24 Hour Run. Quite honestly, I was bored of running around a paved loop in the 35 degree rain for 70 miles. After ringing in the New Year, I decided I was done. No excuses there, but also no shame. I was OK with 70. I just didn't want 100 that day & I guess that's OK.
• A year after that, at Freedom Park, I was cruising along fine until mile 74 when something snapped in my foot. Went from running well to not being able to walk. Nothing I could do there.
• Hinson Lake 2012- Nursing a broken big toe & I dropped at 27 miles. What can you do? Running that far on it & altering my stride screwed up my ankle & I couldn't run for 2 months afterwards. I probably could've made it 50 miles that day, but was in significant pain every step from the start. I was happy to drop at 27 than invest much more into it and still have to drop. No way I could've run the whole thing.
• B&O Canal 100. Stomach problems. What can you do?

So, when you break it down like that, in my ten 100 mile/24 hour attempts, I've completed 5 & there's only been 1 where I had any control over dropping out of.

And in looking at these past races, I'm very surprised at what I'm seeing. I feel like my race history from marathon up is always plagued by horrible stomach issues. It is, but what I'm seeing on paper here is that this is the only time it's caused me to drop out of a race. I wouldn't have guessed that without looking back over the race reports.

I'm not sure what to do about the stomach stuff though. It's not just as simple as throwing up either. I get way overheated. My face turns bright red, my skin is way too hot even when it's not that hot outside, I get a rash on my chest, I get extremely salty (everything chafes as a result), I feel almost like I'm experiencing motion sickness... restless & feel like I'm moving at aid stations when I'm standing still. ...and maybe it is motion sickness. It would stand to reason that you are moving constantly hour after hour... I'm beginning to notice a connection between the nausea, overheating & saltiness. Seems like some electrolyte imbalance. When I start getting hot & salty, it's just a matter of time before the nausea kicks in. I've tried everything:

• I used to eat big meals before races but figured out that was a bad idea several years ago. I don't think the problem is pre-race food.
• I've tried cutting out simple sugars in races. Doesn't seem to matter.
• I typically drink most of my calories & can only stomach maybe 200 calories an hour. I've tried eating more solid foods. Doesn't seem to matter.
• Recently, I tried only drinking water, not taking electrolyte pills & using gels & solid food for calories. Same results with the nausea but maybe not the other symptoms.
• Tried more electrolyte supplements thinking, "If I am sweating all of this salt out, I must need to put it back in." I am going to keep experimenting, but I don't think this is correct. It makes logical sense, but in my personal experience, I think it makes it worse.

At B&O Canal, I didn't feel nearly as bad as I have before. I'd run 6-10 minutes, throw up, walk a minute & be back to running. I felt more... clean than I usually do & that's really the best way to describe it. Feels like there's a toxic stew inside me usually as I overheat, get salty & feel sick. Drinking just water, and washing off my face & arms as much as possible, I felt much better than normal, but without being able to keep anything in, I couldn't continue for 105 miles.

I've learned a lot about what my body can handle over the years & I think I'm starting to pinpoint what's causing the problem here. Hopefully, I can finally figure out what works best for me & move away from this.

Oh- and for a simple review of the race itself- B&O Canal was very flat, which is not necessarily a huge advantage. No time to coast & no obvious walk breaks. 54% finish rate with good weather tells you for whatever reason, it wasn't easy out there. Organization was a C (and the course distance was my biggest gripe, but not the only one), but that will hopefully get better after this first year. Parts of the course were pretty, along the Potomac, but as you got away from the river it was a little monotonous. Not bad though. I made it to nightfall, so it would've all been dark the rest of the way anyway. 

From Couch (or Bed) To 100 Miler in a Month

Tens- maybe hundreds of thousands of runners have read books or been part of an organized program to get you from "Couch to 5K." The 5K gives people a needed goal far off in the distance to work towards. Many of these people haven't exercised in years and start off with something as simple as walking a mile or jogging a minute, running a minute, repeat, repeat. I feel like I'm planning something similar. I'm positive it's unconventional, but I think I'll be OK.

I was out for 5 weeks with back problems. Teaching Wren to ride a bike, hunched over and- OUCH! Doctor says bulging disc. I'd get better & then something simple like getting in the car set it off again, there in the middle of that 5 week period, I was able to run 3 times, but got worse after that. I called in sick 7 days in those 5 weeks and spent most of my time not at work in bed or on the couch- mostly in bed. I can't stress enough how inactive I was. I'm not talking about my training not going well. Not talking about just not running. I'm talking about only moving to roll over or go to the bathroom for several days at a time.

6 days ago was my real first day back & the first step I'd run in 3 weeks. I was in the mountains for several days and my first run was an hour long struggle on single track trails. Felt like my lungs were going to explode but back didn't hurt. That trail is difficult when healthy, so I'm not sure how much of a measure it was. After that, I was able to have some more successful runs.

I ran two runs that were both around 14 miles at Moses Cone. Better each day. One of those long days was with Wren. She hiked 6.4 miles & I ran back & forth, never more than 200-300m from her. It was a good strategy & fun for both of us. We also had a treacherous hike through the ice and snow at Elk Knob State Park this week. She's a tough one.

I'm planning a 20 mile run Saturday, a 33 miler next Sunday & 2 weeks later will run the C&O Canal 100 Miler I'm signed up for. When I decided to run it in early January, I was coming off another injury, planned what I needed to do, intended to lose some weight & really be ready to go in late April. Hmm... not how it ended up, but I think my body will hold up & my mind will have to push me through. I was slow 2 months ago. Slower now. In January & February, I was very happy with my endurance & didn't care much about the lack of speed. I'm encouraged I'm still able to churn out back to back 14 mile runs after what I've been through recently.

Though completely silly, I'm planning on making the 33 miler a big deal for myself. Pre-established route (most of my long runs are improvised). Driving up to Moses Cone just to run. Thinking about making a homemade shirt for myself. Dumb, I know. Strange as it seems, I need something like that to legitimize what I'm doing. I almost felt like I was faking my back injury- like I should be able to turn it off at will. But of course, I couldn't. Feels like if I just go into the woods & come back out a few hours later, it
doesn't really mean I ran 50K+. ...like I could be faking it. I don't know why I think I'm lying to myself, but for whatever reason I need some structure to what I'm doing. So next Sunday, will be the 1 person Rich Mountain 33 Miler. :) Up & down the long way 4 times & add on if needed around Trout Lake.

So yeah, from complete inactivity to a 100 mile race in a month. Yep. I can do it. Time won't be what I had hoped, but I'll just have to keep chugging along.

Pilot Mountain- What'd I Do To You?

"Pilot Mountain Payback," they call it. The question I kept asking myself is what I did to the mountain to deserve such harsh retribution. Dang. It was rough & totally unexpected.

The worst part is it was my own fault. I completely underestimated despite having been to Pilot Mountain, knowing the area, seeing the elevation profile... Still, I thought, "Yeah, but come on- it's not the real mountains." "Yeah, but come on- I go to State Parks all the time. The trails are usually wide with no rocks. They say this course is rocky. Yeah right." And the most arrogant of all, ""Yeah, but come on- it's just a marathon. I've done 100 milers, run Mt. Mitchell, run hour upon hour on the Appalachian Trail... this will be nothing." I honestly expected a well-manicured crushed gravel path for most of the course. There was about a mile or two of that & it was a pretty decent climb. Looking at the profile, I expected miles 9, 11 & 12 to be tough, but thought everything before that was gradual uphill & gradual downhill. I could not have been more wrong. I am an idiot for thinking otherwise.

Pilot Mountain Payback is the hardest race I've ever run under 50K. It's way harder than Black Mountain Marathon (if both are run in equal conditions). And, I'm going to say something here that people who have run MMC will shudder at, but without the incredibly harsh conditions at Mt. Mitchell, I don't think the Mt. Mitchell is significantly harder than Pilot Mountain. WHAT?! Hear me out. Pilot Mountain is 4500' of elevation gain over a marathon. Mt. Mitchell is 4300' over 40 miles. Though there are some steep ones for sure, most of the climb at Mt. Mitchell is long and gradual. The Toll Road there is completely runnable. There were several hills at Pilot Mountain that were too steep for me to run. Mt. Mitchell has a scrambly rock section you (or at least I) can't run. Pilot Mt. does too.  I see those sections as breaks more than actually being hard. Mt. Mitchell was has had incredibly brutal weather & running it, I've wondered about survival, which was never even close to crossing my mind yesterday, but the courses themselves on equal conditions... I just don't think Pilot Mountain is a joke by any means. Eh, maybe I'm just out of shape & maybe the last race is always the hardest, so my judgment could be clouded on this, but I dunno.

There was supposed to be a wintery mix during the race. It snowed pretty hard as a I drove up, but we only got a little snow at the beginning and no rain. So glad there was no rain. Cold rain is the worst. ...but we did get wet. I got to see my good friend of 25 years, Brendan Gannon. I have run with his brother Konrad many times, but first race Brendan & I have been in together since the State XC Meet of 1988!

50 meters into the race, you cross the first of 12 water crossings. Nice way to start. Even nicer was a steep climb on the other side. 1 minute into the race & I'm gasping for air. Great. At this point I was very conscious of how many people were ahead of me. A year ago, I would've tried to place Top 5 in this race. I was still in that mindset. I know I'm not in Top 5 shape, but was shooting for top 25 out of 100 or so. The whole first 8 miles to the real climbing was a series of ups & downs. Again, not what I expected at all. No flats. For the first 4 miles, I'd run at a decent pace up the hills, maxing my HR out and then instead of recovering on the downhill, I'd push it & hit the next uphill, the whole time, very aware of who passed me & who I passed.

After 4 miles, I literally stopped in the middle of the trail, let a group pass & had to tell myself, "Relax. Have fun. Run within yourself. You've just run a 4 mile tempo run. You can't keep that up." From then on, I did just that. Started talking to people. Appreciated the fantastic scenery & had fun. It was much more enjoyable and I would've blown up if I had kept the pace I was going.

At mile 8, the trail got incredibly rocky and started going up. The entire trail was a scattering of 12" rocks. Not anything you had to use your hands on & not gravel. Just really unrunnable sharp rocks you had to try to bounce between. This went on for 2-3 miles as it went uphill. I think my slowest mile was 19:00. Oh, and I disrespected the course so much, I decided to wear Brooks Launch- a lightweight road shoe. They were fine for most of the course, but I finished with a hole in the side of them from all the rocks.

Around mile 10, you came out on a wide, groomed path & got to the summit and went around the pinnacle. This was a neat section with a rock face on your left. From there, you descended an uneven set of hundreds of rock... steps isn't really the right word, but I guess you could call them that. My calves were shot from going up. Going down, my quads & knees were shaky. If there was any hope of a "fast" time, it was lost here. I was having fun. That was good enough. Also around this time, I developed severe stomach issues but they only lasted for about 5 miles. Kept me stationary for 10 minutes total.

The trail back to the finish was kind of lonely. I didn't see anyone until I started passing a few people towards the very end.

I felt good the last few miles and came through the last water crossing about 200m from the finish. It was the deepest one & you can see the finish line from there. I guess it was the cold water or the fact that I was running a little faster, but my hamstring cramped up. I couldn't move for 4 minutes, with the finish line in sight. People said, "It's right there- come on." Yeah, but I couldn't move. So I stood there yelling- more like exclaiming really for 4 minutes & then was able to half run across the finish line. 4:51:01. 39th out of about 100 starters. Ehh, for now, OK.

I was so completely dumb, when estimating my finish time, I thought, "OK, my fitness is not so great & I've got all of this excess weight right now... I think I could run a flat road marathon in 3:45. Add about a minute per mile to that for the trail & I'll be about 4:10." I can't begin to explain how horrible that logic was. If it were a flat trail race with moderate rocks & roots, I should add a minute per mile. Add to that, the elevation change & the rocks, bathroom break, hamstring cramp & yeah, I'm fine with my time.  But this race should've never been about time or place. It was about getting back out there, enjoying myself and using this as a stepping stone for something bigger. It had a humbling effect but also gave me motivation to keep working. I will surely put this race on my 2014 to do list. I know I'll have a better showing next year & be able to run more of the hilly & technical sections.

Today is the start of that renewed work. We got 3" of snow at home yesterday & I guess I have to go take advantage of that by an hour long trail run at ASC. And by "hour" I mean 4-5 miles. :) I'm sore, but it'll feel good to be out there!

Night Running & Feeling Lucky

I had a lot packed into today including some dental work & I couldn't manage to get the run in until late tonight. Ran 90 minutes on my favorite local trails at Anne Springs Close Greenway in Ft. Mill with a headlamp (Probably not supposed to be there at night. Shhh.). New shoes. Light rain. Felt magnificent. I hadn't felt good all day. Felt sick & sleepy. I could've given myself the day off, but I know I ALWAYS feel better after running if I feel lethargic. Tonight was no different.

Injuries always make you love running more. Always give you new perspective & make you appreciate what you have. I haven't run as many days per week as I should lately, but the 4-5 days a week I run are almost always 1-3 hours. I'd like to get the regularity thing down, but life gets in the way. I'd MUCH rather put the longer days in than run 30-40 minutes everyday... and part of that is the endorphins generated on these longer runs. I feel incredibly alive. I smile. I think. I don't want the run to end. I feel lucky to be able to do this stuff.

(The Brooks Pure Grits were amazing too!!! I saw a prototype at a Brooks Coaching Camp they sent me to in central Washington about 18 months ago. I was really impressed but never got a pair until today when the original Grits & the Grit 2 arrived at my doorstep. I tried both on... wasn't sure I would like the bigger lugs on the outsole of the original Grits (why I haven't picked any up yet), but that wasn't an issue once they were on my feet. Fit like a glove & felt more nimble than my trusty Cascadias. If I get a couple more good runs in them, I'll wear them for Pilot Mountain Payback Trail Marathon Saturday.)

I stopped in at a convenience store after my run and had to wait in a long line. The 3 people in front of me- none of them together- each bought cigarettes, alcohol & lottery tickets & the people behind me had beer in their hands too. Maybe this sounds judgmental. Maybe it is, but once again, I felt lucky to do what I do. (Note the not so subtle use of the word "lucky" in a paragraph that also mentions lottery tickets. Did you catch that? :)  )

Character Defining Long Runs & Thoughts

In the past month, I've put myself through some difficult longish runs of 1.5-3 hours. In an 11 day stretch, I put in 6 runs of at least 2 hours including one nighttime 20 miler. Keep in mind I was running 0 miles for a 6 week stretch in October & November due to injury. All of these longer runs have been on trails and most have been in really challenging conditions (i.e. cold, snow & mountains). I've been lucky enough to get in 2 four day trips to the mountains in the past month, taking advantage of a 4 day weekend that ended yesterday.

I stayed with my parents in Beech Mountain around New Year's & one day was much colder & windier than the rest. My dad, a runner himself asked, "Why did you do your longest run of the week today when it's so bad out & why did you only run 45 minutes the other day when it was kinda nice out?" I was shocked he would ask such a thing. "Dad. It's BECAUSE it was miserable out that I did my longest run today. I planned it that way." He didn't understand as I explained how much I love days like that for several reasons: 1) The intrinsic value of knowing, "Yeah, I could've curled up on the couch by the fire, drank hot chocolate and watched college football all day, but I didn't. I had the will power to go out and suffer to achieve my goals & maybe in the process learn something about myself..." That's immense; 2) The confidence gained from knowing I got through such a hard run makes more pleasant conditions seem like a piece of cake; 3) There's something thrilling about not being certain I'll make it back alive. Call it masochistic, reckless, self-loathing, or whatever, but I really get something out of not knowing exactly where I am, not knowing if I have enough clothing on, not knowing if a wild animal will attack me, not knowing if I have enough food & water... Makes completing the run all that more of an accomplishment. It's not like I set myself up for failure by purposely going without water or anything, but the danger involved motivates me.

My dad responded, "You're a weird dude." My mom worries about her 39.5 year old baby. Neither will understand, but then again, I don't think many people would. It kind of goes against our basic desire for comfort. Oh well.

I'm not one to get all "quote-y" and dazzle people with my "book learnin'," but I stumbled across a book by a psychologist and Holocaust survivor, Viktor Frankl. Two quotes stuck out to me & I'm pretty sure he never ran for pleasure a day in his life but I think they have everything to do with running... and I'm paraphrasing here:

1) When we find meaning in suffering, it ceases to be suffering.
2) All that shines must endure burning.

I used these with the team I coach. Not sure it spoke to them, but that sums up running to me pretty much. For me, the meaning & lessons learned are not in the PR times run. Race day is almost insignificant to me. It's the process that matters to me. I can have good races & bad races. That's one day when, because I've paid my entry fee, I'm sort of forced to race at 8 AM on a particular day. Doesn't take into account how much I slept the night before, how my stomach feels that day, if I'm injured, how much training I've put into it... To define my running or myself on even a higher level, based on race performance is silly to me. To me, it's about what I did to get there. It's about the long, lonely days in the woods. It's about sacrifice, determination and hard work. When kids tell me, "I don't understand why I didn't do better in the race. I really tried," I kinda chuckle. Of course we try hard in the race. It's not about effort in the race. It's about effort leading up to it & the same goes for my personal running.

SOooo, yeah, I had a wonderful 4 day weekend this past week. It snowed maybe 4" in Boone and more at higher elevations. I ran twice for 2 hours each time at Moses Cone. Up to Rich Mountain was quite snowy. Down to Bass Lake was spotty. The 3rd day, I ran on the closed Blue Ridge Parkway to the Tanawha Trail. Conditions varied from dry road to extremely icy road & from 6" of snow on the trails to sections that were just a little muddy that I could move a little faster on.

The 4th day, I knew would be the most brutal conditions. When I got to Roan Mountain, it was 6 degrees with 40 mph winds. -22 wind chill. This is the coldest I've ever run in. Mt. Mitchell Challenge a couple of years ago was a close second and honestly felt more severe. Maybe it was because yesterday was sunny and clear but very, very harsh. The Roan Balds are one of my favorite places on Earth & I've been there in some really bad weather. The snow wasn't nearly as deep as I expected & I was able to run as much as I wanted.  I ran up Round Bald, Jane Bald, Grassy Ridge Bald & then turned around and ran up the park entrance road once I got back to the car. 36 hours later, my face is still a little numb. Nothing else was particularly cold. Overall, I was colder the day before, finishing up at 30 degrees and windy but wearing shorts. I was bundled yesterday.

A couple of nights ago I talked to a young friend of mine. We talked about, you know, life stuff and I mentioned the running I'd done. She's wise beyond her years and though she doesn't run (or at least not much), she said some things that made me think... Why am I doing this? Why do I seek out the "worst" conditions possible? Is running 2+ hours a day for 4 days straight really the best thing for my body? Does the running define me or do I define it? Am I running towards something or away from something? Hmm...

Every 6 months or so, I put in a big chunk of mileage (for me at least, I know some people who put in much more than I do even during these weeks), run through incredible beauty and have a lot of time alone with my thoughts. Before this week, the last time was driving and running through Oregon by myself last summer. Often I figure stuff out. Sometimes I'm left with more questions. But I thought about what she said. Yeah, running helps me balance things out in my life, helps me gain perspective, gives me time to think, gives me a sense of accomplishment & reduces stress. But why am I doing it to the extremes that I do (again, not as extreme as some and I'm not bragging here)? At times, I have felt out of control. Most of 2011 was one of those times. In December of 2011, I was doing a track workout after several days of going hard and I was going absolutely as hard as I could, picking myself up off the ground after every interval. Why? To get better? That's what I said, but you don't run for decades and read shelves of books and still think training works that way. I'm no Gerry Lindgren (though I admire the training he put in). I think I have a healthy focus now and to be honest, just being healthy enough to run again makes me want to do all I can. I'm still too scared of "failure" to attempt anything faster than a tempo run and I suppose it's because I don't want to know how slow I'm running that I haven't run on roads or flat greenways lately, but it'll come... or not. At the moment, I'm more than satisfied. In 2008-09 when training for Rocky Raccoon 100 Miler, I overtrained and did so because I thought I had to. It was a bit of a chore. I think there was a 5 week period where I ran solo training runs of 30, 40 & 60 miles & ran a 50K race. I'm running long now because I want to. Big difference. It's fun.

Maybe my dad was right. Maybe there's something a little weird about someone who runs for hours in the snow with a huge smile on his face.

Back. With a Race Schedule Even!

I haven't written much on here in the past year because I haven't done anything that's remotely noteworthy. Several people have contacted me out of the blue in the past couple of months telling me I inspired them to start running, start doing ultras or run a particular race or trail. I never think anyone reads this, but it's good to be proven wrong.

Rough rough 2012 from a running perspective. One injury after the other. Was only able to run 40% of what I normally do for the year... if that. In November I hit sort of a running rock bottom. Longest I'd ever been without it & didn't see how a return would happen. My first month back felt extremely awkward. I wouldn't run around people because of the weight I'd gained during the time off and because my arms & legs just didn't want to work properly. I had to think about every step and it was a lot of work. I can't tell you how out of control my limbs felt.

5 weeks ago, I finally realized there was a light at the end of the tunnel. Things started clicking again but running was still hard. 3 weeks ago, I put in a 50 mile week. The week after that, 60. I spent 4 days running at Beech Mountain and ran at 5,000' elevation in 4" of snow, 20 degree temps & 30 mph winds. Ran 2 or more hours 4 times that week. Good week last week too. These recent solo runs have brought me more joy than you can imagine. I was running around lost with ice crusted onto my leg hairs with a huge smile on my face... and other days have been quite similar. Finally feel like a real runner again so it's time to make plans.

I feel during this period of dormancy, I have not only let myself down but have also not lived up semi-sponsorships with Brooks & TrySports. A periphery goal will be to be able to fit into the TrySports singlet again (I swear those things were too snug to begin with!). A year ago, I truly felt like the TrySports "Believe. Achieve." motto was something I lived by. Since then, I suppose I've been a positive influence through coaching but my own running was wrecked. I am thankful that Brooks & TrySports have continued to help me out and see me as an ambassador for the sport & their brands. Time to go big again and put the work in to attain these goals.

Race Schedule for the next 4 months:
Saturday, February 16- Pilot Mountain Payback Marathon, Pilot Mt., NC
Saturday, March 23- Gator Trail 50K- Lake Waccamaw, NC
Sunday, April 7- Mountains-to-Sea Trail 50K, Durham, NC
Sat-Sun, April 27-28- C&O Canal 100 Miler, Knoxville, MD

I feel like I could get through a 50K or whatever distance now but the time would be slower than I became used to in 2011. I am very purposely not running road races this spring where I might be disappointed in not setting PRs. I'll let the speed come later, but for now, I'll set very challenging goals of endurance. 

When I first started doing 24 hour races, I liked the feeling that I could bailout at 60 miles, 70, or whenever. Now that I've done a lot of them, the willpower to keep going is extremely tough. Knowing that you pass your car every 15 minutes wears on you. I think I need the idea of a definite finish line the 100 miler will give me.

Really looking forward to working hard these next few months & see where it goes!

Finding Purpose

2011 was great. 2012 was not. Concussion. Broken toe. Messed up ankle. Weight gain. ...there hasn't been a whole lot of running going on. I've been running for 2 weeks now after a break of 2 months while my ankle got better. It's still not great but I can run. I've had two weeks of about 25 miles each. The ankle won't be a limiting factor. Being out of shape will limit my speed quite a bit and will limit my volume for a bit, but can't limit the frequency of my running.

I've had a lot of time to think. Of course a lot of the time, I've felt like I was never going to get back to running or at least not near the level I was at last year. But I'm not going down that road. I've thought about the things I love about running & what it means. Can I run 17:52 for 5K or 3:08 for marathon like I did last year? Can I win a 50K like I did last year? No. Not now. Does that matter? Yeah, kinda. But what's more important- running 17:52 or the enjoyment of running and seeing beautiful things in nature?

I do need something to work towards. I can't just get out there and run everyday with no goal. I can't. I sat down this weekend and figured out a few race options for the next 4 months... still thinking, but I have a few options. Pretty sure these plans will include more trail races than road races.

Being forced to take time off because of injury always makes you appreciate running more- at least it does for me.

Great 2 Weeks of Training. Terrible 5K. OK.

I have been overdoing it a little bit, but feel good. Good, but tired. Ran hard 14 days in a row. Tomorrow, I will rest. 7 tough mountain runs, 8x800, hill repeats... and yesterday, I ran 14 miles just about as hard as I could. Not that anyone was racing, but I ran faster than anyone on the team for those 14 miles. Incidentally, preseason rankings have our boys #2 in the state regardless of classification.

Running 14 miles all out is always a good idea the day before a 5K, right? :) Well, truth is I decided to run the 5K just a couple of days before, I didn't care about it & the hard 14 miler is way more important to me than a 5K. 

In August of last year, I ran 17:52 on a flat course in the only 5K I'd run in years. I'm not in the shape I was then, but was shooting for under 19:00 at the Blue 5K which started at Panthers Stadium in conjunction with Fan Fest. I really had no clue what to expect. Woke up and could barely move. Legs felt like they were going to explode. Went anyway. Sore warming up. Someone I knew said "Course is tough. Easy first mile & then hard 2nd mile." First mile started with decent hill but then went downhill to the mile marker. 6:05. OK. The turned & went uphill. Went up the infamous Morehead Hill that I ran up several times 25-30 years ago in the Charlotte Observer 10K, which was a big deal then. Grete Waitz & other big names ran it & the Marathon. Anyhow, my biggest weakness now is hills. Camp pointed that out. This course was full of them and I was tired. Finish time of 20:20. Ouch. A little embarrassing but I know I can run a lot faster if I planned better. Guess I'll have to seek out a flat 5K somewhere & take an easy day before it to prove it. 

It's OK. Got a nice Panthers shirt out of it. The improvement in training exponentially outweighs the slow 5K time. Not really a disappointment.

Knocking the Rust Off. Getting Back.

It's been almost 9 months since I've posted anything. There are a few reasons for that, but I'd like to think I'm back...

One of the reasons I haven't posted is that someone who had a lot of influence on my life told me I was too hardcore & a bad role model kids I coach... that by example, I show them you need to take risks, push yourself too hard, and do things people just aren't supposed to do. "Everyone else is happy running a 5K but you have to run 100 miles." I was told I shouldn't run hard with the team but should be more like Coach K or the XC coach who sits on the golf cart and instructs but doesn't run himself. I couldn't disagree more. Often, kids have told me they respect the fact I'm out there running hard with them, not giving them something I'm not willing to do myself. Frankly, sitting on the golf cart wouldn't be fun for me at all and I don't know that I'd continue to coach. They told me I shouldn't write in my blog or post about running on Facebook because it's too extreme & negative. It's true, running hours & hours at a time rarely happens without some problems but I can't remember a single long run I've regretted and most, I see as enriching my life, often in profound ways. Anyway, that person no longer has influence on my life and I didn't think I was doing damage to kids in the first place. By all means, they should learn from my mistakes. I've told plenty of people they're not ready for a marathon or over & that they use my own setbacks as examples of what not to do.

Things kept getting better & better for me running-wise in 2011. PRs in everything from 5K to 100 miles. I ran with a huge level of confidence, which was something new for me. When I stepped onto a starting line, it wasn't a question of if I was going to run a PR, but by how much. I got more & more competitive with myself. I kind of hit a low in December.

I ran Kiawah Marathon in early December & threw up a couple of times. Any calories I took in, I lost. I was doing OK through the half, but could feel sub-3:00 slipping away. By the last couple of miles, I was wobbly & not doing well at all. I finished, immediately collapsed & somehow ended up in the medical tent. I really don't remember it. After a couple of IV bags, I was OK. Instead of using that as a warning, I was mad at my body for failing me. I pushed even harder in training and went through a 2 week period where everyday seemed harder than the next. Everyday was the hardest workout I've ever done. 10x800 in under 2:40, 3x2 miles in 12:30, 3x5K under 19:00- more, more, more. My health was not good. I'll spare the details. I was working hard toward Frosty 50K & having run 3:54 for 50K in November, was looking for under 3:50 and to place fairly high. Around December 20, I told someone "One of 3 things will happen with this race- 1) I'll come in top 3 and absolutely crush it; 2) I'll have to drop out; 3) I'll be in the hospital before it starts. The person gave me good advice and told me to take it one race at a time. "You have a race in 3 weeks. Be as healthy as you can and train as smart as you can in that time. Then move on to the next. You of all people know you have to recover." I did. I do.

So, I cut back a little & felt good going into Frosty 50K, though felt a lot of pressure. On the way up to Winston-Salem, I threw up on the side of the highway. I assumed it was nerves or something. I went out with the leaders and felt fine, but just a few miles into it, my stomach started feeling bad again. Threw up a few more times. With no calories & fluids in me, my legs started cramping up badly. The last 6 miles were pathetic. I'd run 2 minutes at a decent pace & then BAM!, legs would seize up again. The last mile was the worst. I was forced to stop in my tracks every 30 seconds or so and for as long as 2 minutes. My 3:45 dream race ended up being 4:24 or something. I would've be ecstatic about that time a year earlier, but it felt like a miserable failure even if I knew it was something out of my control. AS IT TURNED OUT, it had nothing to do with running. I came home & threw up all night & was hospitalized with a bad stomach virus. 4:24 with a stomach virus & the worst leg cramps I can imagine seems alright now, but I was still upset about it. Felt like that was going to be the beginning of the end. And it was.

I didn't run for a week, recovering from the virus. I had been back for about 2 weeks when I got hit in the face with a volleyball. I knew I had a concussion because I had a 5 day headache. That was the only symptom I had, so I thought I was OK. Went out & ran a tempo run and passed out afterwards. After that, for 6 weeks, I couldn't think, couldn't run, couldn't do much of anything. Still came to school, but was really out of it.

When I finally came back from that, bronchitis. Not a good Spring! In the process of taking all of that time off, I gained about 25 pounds after losing 50 in 2011. Ugh. Summer in Charlotte is always a bad time for me. I sweat a ton & last year had a lot of dehydration issues. I was smart enough to limit myself this summer as I still wasn't in good shape and didn't want to have more problems develop. I did some long runs in the mountains & at night & I've gotten by. I'm just significantly slower.

This past week, however, things seemed to finally click!!! We had running camp at Appalachian State University. Camp there is very unstructured & teams do what they want with the runs. I took that opportunity to take 30 kids to places I absolutely love- Moses Cone, Tanawha Trail, Boone Fork Trail, Linville Gorge (gravel road, not the trails). At the start of the week, I realized how utterly slow I was up hills, but still had it on the flats & downhills. Part of that must be gravity. As the week went on, I got stronger & felt better.

By Saturday, I had driven the bus back to drop the kids off and driven back to run the XTERRA Beech Mountain 15K. This was my first race since early January! I had been feeling like a total lump and a disgrace to my TrySports team & Brooks sponsor. More than anything, I needed something to get back into things. Tired of saying, "Ah, I'm in terrible shape. I'm really slow now." Needed something to get me out the door and back into racing, which would, in turn get me motivated to run faster. It worked.

Even after running up mountains all week at camp, I felt OK going into the race, but was incredibly nervous. I picked this race as a first race back because it was an odd distance on difficult terrain. That way I couldn't worry about my time (1:36 for 9.3 miles. Ha! I'm telling you it was hard. I think I could run just under an hour on flat road right now, but...) I didn't have many goals in mind, but wanted to: 1) Place top third, 2) Not let anybody pass me in the last 10K, 3) Finish feeling good, 4) Be careful & don't fall & get hurt even if it means being too cautious, 5) Have fun. Accomplished all of those goals. The first mile was straight up. I ran it in 12 minutes! Whew! No one passed me after the first mile & I picked up 11 spots. After the first mile, the course was hilly, rooty & muddy. I lost my shoe in the mud at one point. A mile from the finish, you went back up to the highest point on the course (over 5,000') and finished on a steep downhill. I flew that last mile. OK, well, going up, I was going pretty slow, but given the fact that I was literally running up a ski slope & caught several people, I felt like I was moving. I smiled a lot, talked to some people and thoroughly enjoyed myself. Results still aren't out but I'm guessing I was about 30th out of about 130.

Woke up a little sore Sunday, but decided to do another run at Moses Cone on my way home. Smiled a lot there too & felt really strong. Today, ran hills at practice- my traditional first official day of practice run. Tells me a lot about the team. Told me a lot about myself today as I didn't struggle at all. Felt very fresh. If you've read this far you might be saying, "Didn't this guy just tell us it was dumb to go hard everyday & his body broke down on him last winter because of it?" Well, yeah, but there's a difference in feeling strong running harder courses & pushing yourself to the limit everyday. In the race & in today's hills, I definitely ran within my limits & I am fully aware of those limitations at the present.

I still need to figure out what races I'm doing in the next 6 months, but I'm excited about the road/trail ahead!

3:54:52 for 50K! Huge PR. Won the Race!

Stats:

Previous 50K PR: 4:41:00

Today's time (half mile longer than 50K): 3:54:52- 47 minutes faster than old PR

Pace: 7:24/mile

Winning margin: 23 minutes

First, let me say I know there are tons of faster people out there. I know I'm nowhere near them. The Mad Marsh 50K with 68 competitors wasn't the largest, most competitive race out there. BUT, I am really happy with my accomplishments lately & was proud to say I won a race for the first time since 1988. People have asked what the secret to my improvement is...

* Significant weight loss.

* Experience & putting things into perspective during a race.

* Pushing myself in training (though my long runs could be more frequent).

* CONFIDENCE!

I have raced way more than ever before this year and I think all but one race was a PR. After Kiawah, I will have raced 552 miles this year. There's simply no doubt in my mind that I'll PR in every race I run. The question is by how much. Maybe that sounds cocky, but it works. I used to worry a ton and doom myself to a bad race before I even started. 6 years ago, I started doing ultras & trail races because I didn't like the pressure I put on myself in road races & didn't like the disappointment that went with it. Things went downhill when I turned 30 & I thought I had not hope of getting better or returning to where I was.

Switching to trail running & ultras helped relieve some pressure but I still had a bad attitude. I made up excuses but could hide it with "Oh, but it was an insane mountain trail. How was I supposed to do well?" My return to more road running and trying to run fast has been way more enjoyable than I ever thought it could be though I do still enjoy the rocks, roots & especially the scenery of trail running.

I set some goals in July & one of them was to break 4:00 for 50K. I honestly thought it was the hardest goal on my list and wasn't sure I'd get it. Frosty 50K in January was going to be my big attempt. I found out about the Mad Marsh 50K a couple of weeks ago & just decided Wednesday to come down to Beaufort, SC and run it. I told some people on my team I was going to win it & run under 4 hours. Most believed me, I think, but some asked, "How do you know? You don't even know who's going to be there?" I told them I didn't care. I was going to do what it took to win. If that meant I had to run 3:40 to win, I would just have to do that. If it meant I could run 3:59 and win, then so be it. Wait, did I mention 4:41 was my PR before?? :)

The race was 7x4.5 mile loops around an abandoned golf course. I guess it was on what was once unpaved cart paths. The surface was sandy and a little loose, but better than I expected. There was one short section where the grass was pretty tall and rough, but other than that, it was a great surface though calling it a trail is a bit misleading. More like grassy/dirt/sand path. I enjoyed the course and always like loop courses.

I have to talk a little junk. There were some "cool guys" decked out in fancy gear who yelled at me a minute after the start to slow down, that I didn't know what I was doing, that they were the ones setting the pace & for me to fall back. I turned around & said, "I think I want to run a little faster if that's OK." They indicated they'd see me in the last half of the race- implying I'd die & they'd catch me. I must say it brought me a little joy to lap them on my 5th lap. I felt like I was pretty encouraging to the people I lapped, but not to the guys who yelled at me. Maybe that's mean.

I went out with another guy for the first lap. I ran right on his shoulder for 4 miles and then beside him for the last half mile of that lap and we talked a little. He was just running 3 laps- a little over half marathon & I left him shortly after the end of the first lap. There was one other guy in sight behind me for the first 2 laps but that's all. I led the whole way but wasn't sure how much of a lead I had. 

Things went perfectly other than frequent bathroom breaks (what's new??) & I was able to run very consistently. I hit the marathon in exactly the same time as I ran last week at Thunder Road! 3:08. After that, knowing I'd be under 4:00 & would win, I backed off the last 5 miles. I kept looking back, seeing if I needed to pick it up in case someone caught up, but I didn't realize how much I was leading by. I won by 23 minutes and had a 47 minute PR! Actually, the course was a little long, at 31.7, so it would've been a few minutes under 3:54. I usually like to finish races strong, but I'm OK with easing up at the end here. I think the best I could've done would've been 3:51. 3:51, 3:54... not a big difference. Had I been able to get under 3:50, I would've gone for it.

Below is the breakdown, not by 4.5 mile lap, but by 5 mile increments. Each lap included a bathroom break &/or aid station break & the last 2 laps included a minute of stretching each. I kept it pretty even and cruised after the marathon.

First 5 Miles- 35:19  (7:04/mile)

Second 5 Miles- 35:15 (7:03/mile)

Third 5 Miles- 36:12  (7:14/mile)
Fourth 5 Miles- 36:11 (7:14/mile)
Sixth 5 Miles- 37:50 (7:34/mile)

Seventh 5 Miles- 40:41 (8:08/mile)

Last 1.7 Miles- 7:52/mile

This race gives me a lot of confidence for Kiawah & Frosty 50K, both in the next 6-7 weeks. I know both will be PRs & I'm looking forward to it!