Half a Year Gone By

Since I completed my first 50 back in April I have been focusing heavily upon my studies with running coming in a close second of activities that take up my time. So many things have happened in the last six months I have trouble narrowing it all down. I suppose working backwards might be a good approach:
1. Ragnar Relay Las Vegas: Still coming down from the high and physical demands of this 12-person relay I am happy to have been able to captain this team. Hopefully we will assemble the team again next year and be even better!
2. Team Challenge had a Sunset 5K where after hiring my coach back I had this race as an evaluation race to see where my conditioning had taken me. I took 10th overall, 2nd in my age group with a time of 24min.
3. Labor Day weekend proved to be a huge pride weekend for me as I signed up for three full marathons over the weekend. I ended up with a full, a half, and a DNF. CAR in CA.
4. Ragnar Relay Great River: What a great time. This was an ultra team and was simply incredible. Alec and I are attempting to put together a CO ultra team.
5. Badwater: As a support crew member this was a chance of a lifetime opportunity to pace with John Wog for 90 miles before dehyrdation took him out hard.
6. Devil: I got my revenge in June when I ran the full Devil marathon and cleared a 5:19 time.
7. Run the Beach: I attempted to break 4 hours with this one and sabotaged myself. Too much Fizz and anti-fatigue and not enough water. Took me five hours but I got a first place!

I have also been back to drill status and have only been paid for one drill so far. ON top of that, I had to pay back 6 days of terminal leave they oversharged me, then my tires finally gave up and I had to fork over another grand on new ones. Schoolwork going very well finally raising my GPA to 3.0.

So.....I think I am back online. I might touch up on some of these races in soon-to-be posts. It depends on how much schoolwork I get done!

Juniperwood Ranch 50-miler: Part 2

Then it got dark. Not like in Vegas where lights are always illuminating, but I mean desert dark. The stars were magnificent. And so was the cold. It didn’t take much for us to climb into our tent and amidst the multitude of blankets and sleeping bags huddle up and try to get some sleep in preparation for the race. Again, the assumptions we make sometimes fool us into believing the untrue.

Sometime in the night the temperature dropped. I don’t know how cold it got and I have no idea how the runners stayed out on the course, but it dropped severely. The wind that was supposed to stop didn’t.  My sleeping mat didn’t work as I felt the ribs of my truck beneath me. With the wind whipping the top of the tent around, the cold, and the rough sleeping surface my sleep was not to be obtained.

Sometime after 0400 the call of nature got the better of me and upon returning to the tent I flamed on the camp stove under the coffee pot. Not sure why I did that since I knew I would have to get out of bed in 30mins to actually get a cup. But that action led me to grab the gas heater and light it up inside the tent. Not a great move for very long unless carbon monoxide is something enjoyable. Along with the heater I grabbed the coffee cups. The water from the night before inside the cups had frozen solid.

I curled back up inside my bag for the few remaining minutes I had left and let the heat bathe me. Debbie got up a short time after that and to my blessing made breakfast complete with pancakes, sausage and eggs. She was truly amazing. I drag her all over the place and while it does give her a chance to get out of Vegas, she is the major contributor to my running support crew. She takes all my pictures that have gained me some notoriety in the Hammer Nutrition world. And here she was at 0500 in the cold wind making me some hot chow before my run. To add more accolades, the day was yet to demonstrate her endurance for more hours than we had planned. Yes…she had a long day too.

With breakfast ready and the start time over 3 hours away I gobbled down some delicious nutrition. She even had the campfire going to which I warmed myself as best I could. I layered up nicely and enjoyed the semi-warmth of the morning sun. Reflecting on my loss at Labor of Love I knew this race was going to be a trail run. The unfortunate factor proved to be the lack of proper equipment. I did not have a pair of trail shoes. I made a quick purchase in the leading days prior to the race, but the shoes were nowhere near broken in for such a run. Thus, I shod my feet with my street shoes and hoped for the best. I did bring my new trails shoes, but figured I would at least start in the broken in street shoes first.

The crowd at the start line was insane. I could barely see through everyone to find Debbie as the 7 or 8 people clamored for position at the starting line. At 0900 the race started and I promptly executed my plan to start the race out at a 10-11 minute per mile pace. The wind blew in my face chilling me, but my ninja sweats under my hammer long sleeved shirt under my Hammer wind breaker under my Bronco sweatshirt hoodie kept my resistance to the wind strong enough to continue. I made my first lap as Debbie’s camera sounded like an M-16 on full auto as I passed by our campsite. Only 49 more laps to go. I felt great. I had energy, my hip flexors were silent and the people I was with were very supportive of each other. This was already shaping up to be a great first 50-miler.

The plan was working beautifully. For 9 laps I had averaged a 10:20 pace and held my position nicely. At the precise scheduled time I fueled. I drank water at each lap when I was supposed to do so. And I hated the wind though my outlook remained strong and positive. That’s when something went wrong. Of course the assumption was made that things were going to be okay, that I would run a solid race and only walk on occasion. But my assumption was proven to be a wrong one to make. Somewhere in mile 8, 9, or maybe even 10 I felt the tightness of the outside of my left knee contract. The ligament had experienced something it did not like, and I can only guess the lack of training on trails coupled with wrong shoes contributed to the injury. I kept going though by mile 13 the tightness had elevated to pain and I had been reduced to a walk-trot-walk pace, slowed to a 14-15minute per mile pace.

For the next 7 miles I nursed it good. More than I should have probably. I experienced the passing by my fellow 50-milers plus the added benefit of the marathoners lending me some sneaker dust. I eventually stripped off the Bronco hoodie and Hammer windbreaker, but the sweatpants and long sleeve shirts remained. Other runners from the area were actually stripped down to bikini tops, no tops, and shorts. The ones with no tops were dudes.

At mile 20 I remember thinking something along the lines of having to do another 30 miles like this? And I simply couldn’t conceive it, so I kept going. Once in a while I would pick up the pace and trot for a bit, but it seemed like every lap I was stopping at the campsite trying to find some remedy that would alleviate the pain. By this time I was having 20 minute lap times. It was here I simply acknowledged I haven’t even completed a full marathon, so kept going I did. Water was going down me a bottle a lap. The wind continued to blow sustained between 10-15mph with gusts. The sun was fully out as well. My fuel continued as well, with the addition of solid food from the support tent. At mile 26 I was up to 5 hours and 52 minutes.

Then I hit mile 30. This was the lowest point of the race for me. The thought of having another 20 miles to go seemed like an impenetrable wall. I stopped at the support tent and told the director I wasn’t sure if I was going to be able to make it. Hunched over, rubbing my knee, I just kept going. I am having a difficult time describing it. I recall telling him that I could go on. I see myself saying it to him. Then a moment later I am still on the course. Walking yet moving. It was around this time Debbie jumped on board and walked a lap with me. That was a truly great lap. It was during this lap we decided that staying another night simply would not be an option. Both of us wanted nothing more than to be home. With that, Debbie started to break camp.

Mile 33. Once again I find myself at the support tent. Something I truly enjoyed about this race was the big screen TV they had displaying your lap, your current time, and your last lap time for not just you to see, but anyone wanting to know their position could simply take a quick glance and see where they were at in the standings. It wasn’t too hard to figure out. At mile 33 I found myself tied for dead last with Amanda from Mesa, AZ who was also at the tent. And we were at least 5 miles behind. Over the course of the next mile I enjoyed a pretty good conversation with her as she had been at Labor of Love 50 also.  That lap did something inside me.

Taking my leave from her, I stopped at my campsite where Debbie wrapped a cold compress around my knee and I headed back out. Why did I not do this earlier? I walked a lap with that compress on my knee and by the time I came back around things had begun to change. My knee didn’t hurt as much, but what’s important was that something inside me was different. I started seeing the little sticker I wanted for the window of my truck. I pictured Debbie waiting those long boring hours in the cold and blowing wind. I pictured my coach. I pictured crossing the finish line being able to say I did it. And it worked.

Over the next lap my pace increased slowly and with the compress still taped to my knee by mile 35 I had increased my pace to a 12-13minute mile pace. I trotted when I could and started finding out that as long as I was moving my knee was mostly okay. The one time truly stopped to remove the cold compress nearly drove me to the ground. My knee stiffened up something bad and when I tried to run shards of pain needles ran through my entire leg.

From mile 35 to mile 45 it went this way: I would walk the uphill portions since they required certain movements that caused pain. The downhill portions I did my best to run using the proper form I have come to utilize through my training. Rough sections I walked also to reduce the chance of sustaining a rolled ankle. Water and fuel all continued to flow normally. At mile 44 I finally urinated for the first time since waking up that day. This was also the lap I FINALLY started to chafe in a certain unmentioned area plus I gained my first and only blister on my left heel of course.

Mile 47 brought darkness and my headlamp. I really didn’t think I would need it, but I tossed it in my bag anyway, and as it turns out it came in handy. Although it provided enough light to see my way, it didn’t give enough to enable me to run. I couple times I hit a rock and nearly went over. The only other thing it did was allow me to see how much dust I have been inhaling all day. So….for the next three miles I walked the course. But I knew….HAD KNOWN for three miles already…that I was going to finish my run.

The last three miles took the longest in my mind. It was pitch black. There were only four runners on the mile-long course. I was alone with my thoughts unless I passed by the support tent or my campsite. By that time Debbie was huddle in the truck trying to stay warm. I would call out how many miles I had left as I passed by, and the guys in the support tent would continue to encourage me when I passed them as well. But out on the course, walking alone, it was me and my thoughts. Yet, I was not really alone.

Someday I will share what I went through those last three miles. But trust me. I wasn’t alone. And for the first time all day I wasn’t cold.

I crossed the start line at mile 49. 1 more lap. 1 more mile. I had already missed my twelve hour mark, but by then I really didn’t care what my time results would be. The winner came in at 6 hours and some change. The only other person in my age group came in at 11:10. My final time would end up at 12:27. But that last lap! My last lap! I passed by my truck one more time and called out for Debbie. I only had a half mile to go.

100 meters from the finish I tried running. I had sufficient lighting and I wanted to cross the line running. It wasn’t meant to be. My knee nearly gave out on me. Content on simply finishing, I cross the line as Debbie’s camera rolled. I had no severe emotions. I was tired to be sure, but nothing like an overwhelming blanket of bliss or joy. I was happy to be done and happy to receive my congratulatory hug and kiss from Deb. But nothing like what I expected or assumed. I went inside the tent, enjoyed a grilled ham and cheese, warmed up, and talked with the guys for a bit. That was it. I had simply finished. And that was all that I needed.

Debbie and I thanked everyone for a great time, went back to our campsite and packed up the truck. My two 48-hour runner friends stopped y to say good bye. Maybe here’s one reason for the lack of emotion at my finish. These guys were out here doing a 48 hours race and I never heard a single complaint from either. I talked with Chisholm at one point while walking with him. I asked him if was hurting. I got an explicative in return. He hurt everywhere. He battled with the negative thoughts and fought them down with positive acknowledgement knowing what he had to do and that he was going to do it. Then he fought the same battle again five minutes later. How does one receive congratulations from guys like that? Or even Super Ed who has recently broken the world record for the most marathons in a single year, and he is still going only to make sure he does as many as he possibly can. He was at marathon number five when we left.

I stayed in the same clothes, shoes, everything. I just drove. We stopped in Kingman and got coffee. I changed shoes there and saw my blister for the first time. It was the size of a silver dollar. My knee had stiffened up to nearly not being able to bend. But with only an hour and a half to go, we hit the road. BY 0200 on Sunday morning Debbie and I both had showered and were sound asleep.

I have run races before where I did not do as well as I had planned. I had to drop out of Labor of Love. I still have yet to cut my marathons to less than 4 hours. This 50-miler was to be a redemption race for me. And all things considered? It was and I was.

Juniperwood Ranch 50: Part 1

I am having difficult time writing about this race. The news right now is displaying nothing but the death of Bin Laden as of yesterday, 01May2011, and I am hard pressed to even talk about something that has become so personal that only the few who have experienced anything similar truly appreciate my accomplishment. Sounds arrogant, I know, but it isn’t meant to be. That statement was nothing more than an observation based on the events that have transpired in the last 48 hours. On Saturday, 30APR2011, I ran 50 miles.

What started out as an effort to silence a critic evolved into something of a personal substance somewhere along the way. Thus, in January of this year, four months ago almost to the day I began my training program specifically designed for a 50mile race. The amount of time I have spent on the road combines to equal more than I spent doing anything else in comparison to extra-curricular activities. I worked, I slept, I ran, I ate….those were the activities that took up the majority of my time.

My goal race was set: Labor of Love through Calico Racing.  I have competed in this race before so I knew the course and I support the race director. Everything was planned to the hour and even taking into account the unexpected things looked good. But the unexpected happened and two strained hip flexors eliminated my chance at finishing. It was a blow to my ego and its effects had a lasting impact, as I was about to find out.

My options? Continue training and wait for the next close opportunity, which didn’t look very promising. All the road races were either too far away to drive or too far in the future for me to continue training. Or…make the choice between two trail runs: Leona Divide in CA or Aravaipa in AZ. Either way I knew it was going to be a significant change from road to trail, but after discussing both, Leona presented the most hazard course of action simply due to the out-and-back course. If I injure myself out there, help will be a long time coming. So, Arizona would be the race.

Funny the assumptions we make. Without actually making a physical appearance on the course itself, my review of the area included its location, the weather, the terrain, and factors that went into making the decision to move into the arena of camping as opposed to hotels. The terrain didn’t look that bad. I knew it would be a trail run, so what more could one expect? The weather called for a nice day with a high near 70deg. Hotels? In Ash Fork? Possibly, but as I approach my time of no more paychecks coming in, Debbie and I decided to cut costs and do something we both enjoy. So it is we are moving into the realm of camping for my out of town races. With a new tent and a decent plan laid out for food and equipment, we left Friday with a pick-up load of stuff.

Turning south off I-40 near Ash Fork, AZ we bounced around for a couple miles until we found Juniperwood Ranch. Like something taken out of the old west, the structure were no bigger than what could hold 10 people at a time, if that. The complex had a drive leading to the cluster of buildings from the main road to a circular parking area surrounding a sunken cemented-in fire pit. Aligning the drive were flag from each of the fifty states. And they were horizontal thanks to the wind.

The race tent had been set up and on the course were the 6 48-hour runners well into their 6^th hour of the race. We located the owner who directed us to the south end of the complex, and upon moving around the fence line we found a couple vehicles parked in the back marking our spot. We found a nice little space between three Juniper Trees, backed right up to the course, and set up camp. Not to put too much of a touch on things, I think we did a very fine job indeed, this being our first time camping together and it having been many years since either one of us enjoyed this nature quest. It looked like things were going to work out quite well. Oh…the assumptions we make.

Once we set up camp we made our way to the timing area at the start/finish where we met our race director, Nick. He had a huge array of food set-up for the runners, enough to feed a Rock and Roll marathon. Quite impressive. I found out later he and his staff were in the business of cooking too, as I savored a grilled ham and cheese at mile 50.01. We also took a walk around the campus with the owner, Frank, who showed us some homemade wine that he brewed from Prickly Pear Cactus and a variety of other flavors. Also on display that we didn’t have a chance to enjoy were the two outdoor bathtubs facing north into the sunset. We missed that photo opportunity, much to our dismay, simply out of weather conditions.

Back at camp and somewhere around 5p.m. we lit up the camp stove and within an hour were enjoying a dinner of chicken and raviolis with pesto sauce. A fire was started in our portable fire pit using a fir log and a few dried branched of nearby Juniperwood. Occasionally runners would trot by and receive a cheer or two. Eventually we broke out the marshmallows and I made my last communications check with my coach. We reviewed my race plan, pace plan, fueling plan. He bid me a good night and I settle in next to the fire with roasted marshmallows and coffee, both of which we were more than happy to share with the runners still out on the course. All in all, the evening became an adventure Debbie and I love to share together, a night of making memories while meeting some really great people. So ended the day of excitement and anticipation. We were not expecting anything like what happened in the next 24 hours.

The Bunny Trophy

2011 Rockin' Rabbit Half Marathon 

I must admit I write this with a bit of humility still hanging over me. Two weeks ago I put forth my best effort in my goal race at Labor of Love 50 miler, coming up short at mile 22 with dual hip flexor injuries. I still question my decision to stop, and having given myself two weeks to recover I calculated the odds of returning to the game under the conditions of Rockin' Rabbit. The two races are hardly comparable but worth looking at the extreme differences. LOL started early at low elevation, in extremely cold weather, with a significant challenge of hills and elevation climbs at healthy grades all on paved road. RR did have a nice little climb within the first three miles then again at mile 7. The course was mostly paved road bike trail with the last three miles hard packed dirt trail through the infamous 6-Tunnels to Hoover Dam. The day was beautiful and the downhill course proved to be fast. But that's where I held to my concerns in not wanted to aggravate my hip flexors any more than I already had during LOL.

Debbie dropped me off at 0630 for my pre-race rituals. She drove on to the 5K start where four of our friends met her for the 5K. Back at the start for LOL, for some unknown reasons my HR kept leaping off the scale when I wasn't even running. Once I did start my HR only stayed at threshold regardless of all efforts to keep it down.  RR was a nice easy day with no excitement and even though we had a slight grade to our run my HR never increased beyond 160 until mile 10.

LOL turn-around point at mile 11 was the beginning of the end. Now moving in the direction of the start/finish I was on the downhill portion (mostly) and it was then my hip flexors began to ache. Nothing like muscle fatigue, but definitely right in the connective tissue on both sides. Thus, my concern at RR was the lengthy downhill from mile 7 to 10. Over three miles of heavy downhill grade threatened my injuries resulting in a loss once again. However, it wasn't to be. While I heard some faint cries from them, I didn't actually hit some fatigue until the dirt portion where I simply could not get the traction I wanted. 

Thus, during the race at LOL by the time I hit mile 12 I was pretty much doubled over, walking at every opportunity and by the time I hit mile 22 at the start/finish I knew I was thru. As for RR? Even though the dirt track gave my legs some resistance (ironic) I was still able to keep a pretty good pace through it and finish strong. To my amazement, due to the ladies wanting to hang around for the raffles, I eventually found out that I came in second place in my age group!

Anecdotes: During LOL i was visited frequently by fellow runners checking me to make sure I was okay and if I needed any help. This happened over a long series of miles and I was quite impressed with the quality of people at this race.

RR, on the other hand, gave me a souvenir. Somewhere between miles 3 and 5 I was slowly passed by a young 20-something-blonde-playing-on-her-cell-phone-as-she-ran type runner. I wasn't moving slow and the pass took a while, but she must have thought she left me behind as suddenly and without conducting the courteous over-the-shoulder headcheck, out of her right side nostril she blew out some foreign substances that whizzed past my shoulder simulating a rifle shot. The glob of goo narrowly missed my bright white and red Hammer running shirt and the main slug of destructive slime sailed off into the desert to feed some insects.

What I did get was not GUN-powder residue but RUN-powder residue. I viewed the fine white mist as its cloud caught a wind pattern and sought out my sponge-like existence. I immediately felt my temperature rise in a sad mixture of surprise and anger, yet the overspray gave me a little respite from the heat due to the cool shower of post-nasal drip mist. MMMM.....Deee-lish. I later thanked her for the present, to which she had not much to say. I am trying hard not to stereotype here, and in the interest of keeping myself on the mature side for a change, I will let it go and fall where it may. My apologies if it hits anyone.



So the Bunny Trophy wasn't the only trophy I came home with, and that's okay with me. My hip flexors are happy again, I have a new goal race scheduled for this weekend, and I get to go camping too. What more could a runner ask for except maybe a shower?

DNF

I hate those three letters. Despise them with a severe passion. Ask any athlete or competitor of any sport at any level and they will tell you they represent everything opposite to everything the athlete believes and holds as significant. This will exemplify the feelings I have this morning. Justified or not, DNF comes to represent gaps in my training program. The ultimate responsibility remains with me, so any consequences therein are mine as well. Keeping this in mind, my decision to not continue after mile 22 must be viewed as the right decision since the outcomes may have been extremely different. Right now I have the luxury of a pity party yet I have the availability to make the necessary corrections and continue on with my training focusing on my next race. Had I possessed the internal mechanisms to drive on in spite of what was occurring, I may have found myself unable to continue within any venue, let alone running. Hence, at mile 22 I made the decision to withdraw from the race and take my DNF.
What took place: The only thing I didn't anticipate yesterday was the wind. I knew it was going to be cold so I came fully prepared with all sorts of clothing. I knew the run was going to be challenging since I have completed this course on two other occasions. I had my entire fueling planned out to the hour including water. I even had a special shipment of fuel delivered just in time for the race so I would have all the nutrients ready. On top of that, I purchased a portable battery supply for my iPOD. I mean, I covered my bases! Except....there were issues. My HR monitor stopped in warm-up. Then it started again. Then it showed my HR pinging way over my max DURING WARM-UP! I was also not entirely focused prior to the start, not common for me. I usually find my zone pretty quickly, but this time I had 'too many minds' going on as a result of a very disturbing week.
I thought I did pretty well making the initial climb of 2000 feet or so even with my HR indicating a steady 160-165 rate. (Yes, that's too high.) I followed everything perfectly and even knew my pace was slow due to the climb, and even chalked up the HR to the climb. I hit the turn around at mile 11 and headed back down the mountain. It was the downhill that finally caught up with me and the adductors started signaling me of their impending collapse.
By the time I hit mile 16 where Deb was working the aid station, I was pretty much only walking, even though it was all down hill. I continued on as she drove to the next station which was at the 10K turn-around. By the time I reached her again, my adductors were as taught as violin strings and running only lasted 20 paces at a time. The last three miles to the start/finish took nearly an hour to complete, and by the time I arrived to check-in, I had pretty much determined that my day was done.
How did this happen? Where did I go wrong in my training? I thought about something on the way home and I don't believe it is coincidental. The same thing happened to me on 10OCT10 during the Hoover Dam Marathon. I signed up to run the full, but by the time I hit mile 10, my same muscles were screaming at me and I was only moving through a bent-over position. The fortunate circumstance to that race was the ability to have my time counted for the half marathon and I did not receive the infamous DNF. Then it happened again yesterday. The link? On both races I had completed the Army Physical Fitness Test only two days prior to the event.
Don't get me wrong....it wasn't the test itself that did me in. It was the lack of focused training the area of abdominals and hip flexors through strength and flexibility training that provided the conditions to be so ripe for injury during the runs themselves. And here again is where I get to take the responsibility for my injury. I had missed-trained these areas and focused so heavily on my running that my muscles were not used to the strain applied to them during the APFT and without sufficient time to recover before the race, the muscles simply didn't have sufficient endurance to complete the races.
So, I have a 50 mile sticker that won't get added to my truck just yet. I lost a significant amount of financial investment through race entry fees, products purchase, etc. Tough lessons to learn, and ones only I can assimilate. Upon occasion I wonder what people will think, but then I remember two very important principles: the ones who opinions count will only be those that support me, and those who criticize don't have to live in my body from now until the injury heals or for that matter, doesn't heal because I did too much damage. And really, do I really care what the negative fault-finder and the "I'm-better-than-you' type person thinks? That only shows a complete lack of empathy (being able to see from someone else's eyes.)
So what now? My training continues. It will be severely adjusted, but it will continue. My only responsibilities now include the two master degree classes I am taking so time is entirely on my side and the absence of negative criticism will only serve to benefit me in the long run(pun intended!) Yep, I am going to feel sorry for myself today. Poor me. Waaa waaa waaa
But then I am going look at other things in my life that remind me of who I am but WHOSE I am. And I will get back on my training wheel and be the little hamster I love to be.

Breaking Barriers

On March 26, 2011 I came to within two and half minutes of breaking through the four hour marathon barrier. This is important because in the last three years of running I have yet to do so. I now have 9 full marathons under my belt and just haven't been able to cross the finish line under four hours. And with those words I paint a very simple picture of a person who has in his path a barrier that seems impenetrable. However, in further inspection some certain facts come to light that provide a reasonable justification for the apparent failure that is, in fact, not a failure at all, but an extremely significant accomplishment in and of itself.
The most important component of this particular marathon can be found in the past four months of training. For that a bit of history is required. I hired my coach a year ago and my first goal with him was to run a marathon under four hours. The training plan he put me on worked on developing a specific energy system while additionally working on a specific muscle fiber. That being said, in several attempts to run a full my body refused to cooperate and each goal race I set ended up being lost due to illness. At the conclusion of the Las Vegas Marathon in December when I exploited my reserves within the first half resulting in a 4:30 time, I adjusted my goals and set my sights for priority number two: a 50 miler.
This training plan in progress since January has completely changed focus and e3verything has changed. All I do now is focused on the ability to run for an extended period of time. Okay, four hours is a long time too, but think about it. If 26 miles requires 4.5 hours, add another 24, take into consideration bodily degradation and you end up with a time like 10 full hours of running. This is simply not something you do over a course of a couple weeks. I have spent the last four months slowing my pace, working out details of long distance endurance running styles, and this style of running uses a full marathon as a TRAINING RUN.
Add to this a couple of life changing events and you have a race day that is somewhat clouded already that stand in the way of that 4-hour mark. These events include applying for a job in D.C. as well as leaving the current job in a week for full time schoolwork. Decisions decisions. And the irony of it all? The race was run in the rain.
Ultimately I missed my 4 hour mark once again, this time by only 2 and a half minutes. But my gain was so much more. I ran the entire race, something I have never done before. I didn't stop and I didn't quit. I will break my goal one day. Just gimme time. For now, the only time I need is that ten hours.

6 Tunnels to Hoover Dam 3rd Anniversary

Three years ago this race was my introduction into the world of long distance running. I have completed this course a total of five times now, so I know it pretty well. Each time I traversed this route, I have managed to shave a minute from the previous time, but the course has never been freindly to me. The long slow uphill of the first three miles followed by the return to the start line 3 miles played havoc with my stride and my HR. The result has always been a struggle during the dirt portion of the last 7 miles. Rocky and graveled the back 7 can be challening with street shoes, not to say its tough with trail shoes. Run it again I did though, this year having a special guest on board. I have been goading my OPS NCOIC to run a half marathon and he took me up on it. We had a great time. Ultimately, for his first half he did respectably well coming in 10th in his age group. Pretty darn good for a virgin marathoner.

From my side of things, I am not really sure what to say except during this run I was actually happy. Other races I have felt good, but this was the only one I can remember where I pretty much sang throughout the entire race. Not out loud for most of it, but there were times when I let my voice be heard! Suffice it to say the amount of stress I have been experiencing over the last few weeks have taken its toll until the day before the race when it finally came to a close. The ape was off my back called ATMS and I was free to run as I am intended: Burdenless.

I started out slowly enough at a 9:30 pace at least through mile 8 or even 9. But I suddenly realized I much energy I had and allowed my feet to springboard stride after stride. By the time I hit mile 10 I was steady at an 8:00 to 8:15, something I knew I should NOT be doing, but could resist. As I continue to train for my 50, a quicker pace is the opposite of what I want, but I just felt soooo goood!

Approaching the finish at maybe 200m out, I passed what I thought would be final kill. Yet, I heard his footsteps behind me, taunting me. I got mad and kicked it into high gear, his trailing laughter sealing the deal for me. Yet as I came within 20m of the finish he came out of nowhere and crossed the line just ahead of me!! I never did get his name but it was all in the spirit of fun competition as mutual congrat were echanged.

I later saw him crashed out next to his car. Hmmm....I wonder what it took for him to beat me?

Bottom line: It has been awhile since I felt that way, but I was happy and my run showed it. 8th in my age group, 104 out of 610. My time was 1:54:03. Amazing the difference a day makes when your heart is free from burdens and strife.

A Reply to Red Rock

The thought occurred to me yesterday that while I have posted my own assessments of my races and trainings as I have captured my thoughts in emails to my coach, I have yet to actually post one of his replies. So, upon completion of Red Rock and the response I received in return, I decided to post his reply. I have a couple topics to talk about with him further such as calorie burn, water loss through sweat, some minor cramping I experienced, but those are really simple mechanics of running.

As you read through his reply you will see corrections on this or that, but overall you should notice that he has discovered the secret of leadership. In all my interactions with him he has treated me with nothing but dignity and respect. Even during my times of utter failure (not Red Rock) he has been able to motivate me to actually WANT to be better. 

Contrary to Jared's methodologies we still do see the 'chair throwing' coaches that produce results. But at what cost? Does it really need to be that way? Consider for a moment: Band of Brothers by Stephen Ambrose details the account of Easy Company, 506th PIR, 101st Airborne during WWII. The initial company commander was the latter of what I just described. As notorious a commander he was in all his legalistic brow-beating methods of leadership, he got results. But the question always remains: was it because of him or in spite of him? I think also of a certain college basketball coach who entertains the crowds through his courtside antics, but can you imagine being a member of his team?

 

At 44 years old my long distance running career has just started. I am 2 years into what I intend to be something I do for the remainder of my short time here on earth. And I want to enjoy it. My body doesn't recover quite as well as it used to and my energy levels have started their "after 40" slippage. So when ti comes to what I do now it matters to me that I actually enjoy what I do, and my coach has a lot to do with the environment in which I run. With his positive attitude and selfless desire to see success in my efforts, he can see where I have achieved when in my own perspective have only seen failure.

 

This is why I have him as my coach:

 

"You are an ultra runner if you complete the miles in a race over 26.2 miles...period.  Those types of people come in many types.  Flat and fast is one type.  Challenge hunters is another type.  Which type are you?  The answer is yours and yours alone.

 

CONGRATULATIONS on TAKING OFF 15 MINUTES FROM YOUR PREVIOUS ATTEMPTS ON THIS COURSE.  That cannot be overlooked.  Some of this email may seem negative but I assure that it is not.  It points out opportunities to add to your strengths.  You are a strong runner.  You want perfection and anything short is tough for you.  I get it, but please take the time to revel in your 15 MINUTE COURSE PR!

 

Now, the answer to why you lost energy is complex but understood.  You put in the training miles (on most weeks) but you do not live the “lifestyle”.  This is not a knock by any means.  You have a great life.  It is factual that it is not 100% dedicated to running.  You have a life outside of the road.  Unfortunately, the rest of your life is led in a way that counteracts some of the work that you do on the road.  You are changing that so let the changes in and you will be a better distance runner.  You need to lose weight to make running hills manageable.  These are the simple things. 

 

Now for the complex. . . your heart rate was elevated at the start.  After the amount of races that you have completed, this should not happen any more.  It took you over your threshold and kept you there for the opening hills.  You simply ran out of muscle glycogen and your body shut down.  Either your fuel is not getting through your GI tract fast enough or your choice of fuel is not compatible with glycogen production in your body.  If it is not getting through your GI tract fast enough then you may be eating foods within 48 hours of your race that are blocking race needed nutrition.  High fiber foods, alcohol, proteins, and saturated fats should all be avoided on the later half of race week.

 

Take off your watch for the half this weekend.  Or put tape over the face if you want the feedback.  Run by feel and let me know what you think.  It will dispel the nerves of trying to run to telemetry.   

 

The other issue could be with potassium and sodium levels.  Carrying extra weight up hills will stop your body from being able to keep the efficiency in your muscular system constant and will help put you out of balance in electrolytes.  As you run more, you will force your body to sweat more efficiently and you should notice less salt in your sweat. Until that happens, add a lot of powdered electrolytes to your racing regimen.  No capsules or flavored liquids.  Your liquid should be for water and unflavored electrolytes only until higher efficiency level are achieved.

 

On this topic, you have nothing to worry about.  You are doing fine.  This is a long metamorphosis that you are in the middle of.  It will change your life and you are at the right point to accept that.  You are the type of racer who will endure a challenge.  Hills may exist, but you will traverse them even if you have to crawl.  That is your persona and will be your persona as an ultra runner.  Do not confuse that with being the fastest ultra-runner out there.  You are not a flat and fast kind of guy.  That would probably bore you.  You will be better at beating the hills as your body changes. 

 

Stick with the schedule, fuel on every run, experiment with fueling and how it feels, and think of fueling as a lifestyle not a running issue.

 

Go out and enjoy.  You are doing great.  Congratulations again. . .you impressed me with that performance." -Jared Sweet.

Red Rock Marathon

Red Rock Marathon 2011 is un the books! I improved by 15 minutes from last year, but with all the training I have been doing, my time should have been better. However, my time is completely wrapped up in my performance, and as you will see everything we do and everything we are remain intertwined with each other. My pre-race talk from my coach included the comment that to an ultra runner Red Rock is a rolling terrain or basically flat. While I can see his point, my perspective from yesterday was not like that at all. So, my post is basically my email reply to him. Keep in mind that even now, a full day later I am still a bit fuzzy in the head!

Jared: I must not be an ultra-runner. I didnt find Red Rocks to be rolling or basically flat at all. I found my pace very easy to maintain starting out and worked the hills very well. They were steep and felt my breath leave me gasping, but I managed well. The long downhill from the peak elevations increased my pace, but it wast what I thought to be too much. I knew it would faster than 9:30, and I ended up around 8:30. I took two oz og gel at 0530 before the race, and at an hour I gel'ed, then again an hour later, which took me close to the turn-around area. The downhill towards the visitors center was where I took my beating. When I rounded the corner to make my two-laps near the welcome center, my legs didnt want to move. They felt like bricks. I made my two laps, headed back uphill, and after some calculating figured in the last 2.5 hours I only took in 180cal, so I gel'ed again. That was the last gel i took. Water was early, often and frequent hitting the bottle with a moutful at every mile, maybe a bit further. I thought the water was actually good.

The trip back around the loop took its toll. My energy levels were diminished and many times I had that tired feeling of wanting to sleep as described before. The hills I could only walk up at a slow gate. downhills were my normal pace, not anything near the first half. I finished at 4:30.

Effects after the race: I came home, took a shower, and went to sleep. I woke for a little while but again fell asleep around 2p.m. I have eaten waffles and bacon, but that's about it. Water has been around 64oz. My legs feel like noodles, and my insides are kinda mushy, like they are not working right, kinda like they are nervous. I had some dizzy spells too for awhile.

Here is what I think created this: Last Friday began the NASCAR mission and over the weekend I had some big ticket mission stuff, and then on Tuesday I had many big training events to coordinate. These had to deal with weapons etc which created some tasks of high importance. On top of that I still needed to complete my annual training meeting preps. 

SO......what ultimately happened was my nutrition suffered. I really couldn't tell you what I ate this week, not just for lunch, but dinner as well. I do think my water was good with my red hammer nalgene providing me a good measurement for quantity. But not having a sufficient amount of good nutrients hurt. On top of that, my sleep simply sucked.

Add to the mix my college class requirements and I simply did not have a good pre-race week.

Right now I am icing my legs, and my feet are killing me. Compression socks are on too.

The good news: Once next week is over, I will be on easy street. The first week in April is all off days, so I should be able to prepare myself appropriately for Labor.

I look forward to your eval too. I am really not sure if I evaluated it correctly. I so much want to know why it is I lose energy so easily on the second half.

Recent Gap

Wait....you mean I have a blog?

Death Valley was over two weeks ago and I have been absent from my duties since. Not good, so how about an update?

I'm not even really sure where to begin. Lets look at the training and see how its been going first: the week and weekend after my Death Valley Marathon put my body through some pretty good testing. I competed in the Mardi Gras 10K last Saturday, reversing my LSD from Saturday to Sunday. I was told to take the race seriously and I did. The result was a 3rd place finish and a new course PR, but the amount of stress I put on muscles really set me up for failure the next day on my long slow distance run. I was scheduled to hit it for 22 miles and to help set up my aid stations, I routed a loop around the house. After my first 7 mile lap, I refilled on water and fuel and set out for lap two. By the time I came back around for another refill, I was empty. I managed 14, but fell short of my goal by 8 miles. I can account for this by two factors: 1) the race the day before was pushed to hard at the end and 2)I was too close to home which made it really easy to stop. So...That was the week before.

Last week? Holy mackerel. The training schedule looked really good, but starting early Tuesday morning the unit had a two-day exercise that in planning looked like I was going to be able to continue to train, but in reality the events that took place ended up lasting over a significant amount of time. Tuesday was a 20hour day for me going from 0200-2000. Wednesday I got to repeat with a 16 hour day. Needless to say the training went out the window. Nutrition? What nutrition? Water? HA! Much to my own demise I sat on a case of MREs and water, but didn't make the time to stop and eat or drink. As a result my mileage was cut down from 22 to 18 for Saturday's run, which turned out well. Finally last night was an 8 miler that ended at 7 due to some upset tummy problems.

This week looks to be a good training schedule, full of challenges. I do have some speedwork, but the distance are a little shorter than they have been. But now here are some other things that have crept up on me and put some additional factors on which to think. My master's degree started back up again. Boo-koo reading and lots of typing. The question is: I have been counseled that following through with the degree and chaplain endorsement is going to be near improbable, if not impossible. What am I supposed to do with that? I can honestly say I am prepared to push it hard through this course of study, but I know full well that one misstep and I will miss my opportunity. What lurks on the horizon though is perhaps a way of escape and I don't think I can pass it up. I need to stop there and keep you in suspense. What matters is that I need to get to FEDEX and hope they are open today.

Death Valley

Death Valley Marathon: I had the opportunity to run 13.1 miles of a stretch of road located on the Badwater Ultra route. This was a great weekend that not only provided a great run experience, but I had a great time with Debbie as we met several people from all over. Before the race we met Kim, a first-timer marathoner and her friend Rachel. There was also Karen and John and of course Kim and Carla who ran with Debbie on the 10K. We met Paul from Minnesota and a couple from Cananda too.

Of course we met highwya 190 heading north as well. From what we could tell prior to traveling was the route was relatively flat terrain, entirely below sea level. However, what a map online tells you and what the actual course does to you are two different subjects entirely.

Suffice it to say I cant wait to go back and do this race again, maybe even place this time. As for my wife? She placed 3rd out four in her division! For me: here is the skinny I sent to my coach(and a picture to help explain:)

1. The toe and feet are pretty much what you see is what you get. I had really deformed feet and legs when I was a baby, and had the exterior braces that were designed to straiten them. It was kinda like a "forrest Gump" thing, except he ran a lot farther at a younger age. (Grin) So....my toes have always been that way. I have no idea how the nail punctured my toe, except that maybe the socks I selected were too tight. I had the shoice of three pair, and I knew halfway into it that I made the wrong choice, as I was feeling sigificant burn in both feet, more than usual. I think based on this, my bloody tow was an isolated incident, but yes, I agree totally that my feet are my lifeline for running, just as in the Army.

2. Water: I was consistant throughout the run, as aid statoins were pretty much spaced out at 3mi intervals and I found myself going through appx 10oz water between them, maybe up to 12oz. I never had to refill a dry bottle, but mostly refilled a half-empty bottle.

3. Nutrition: The meal the night before was modest and controlled. We had the runner's special of bowtie pasta in a garlic/ollive oil sauce of moderate quantity followed by a good night's sleep for me of at least 8 hours. for the race: I have increased my level of calorie intake. I do begin with 100cal of gel prior to running, 15min out. I have yet to eat solid foods prior to any race. Here is my schedule, not so different from what you and I have established: Mix a solution of Hammer Perpetuem+2ozGel+4scoops powdered Endurolytes=200cal 15min prior to start. I also make enough of this solution to carry with me in a 5oz flask +1oz water to water it down a bit. I calculate this out to be 400-450cal. From this point, I take 2.5oz at 40-45mins, another 2.5oz at 30mins later. At this point I make the transition to Gel paks, that I carry with me and I take one every 30mins. (For Sat I actually ran out by hour 3, having taken my last pak at hour 2.5.) In addition: I carried a pill bottle of enduralytes with me and based on the race being in DV, I hit the enduralytes frequently and had no cramping.

4. Energy: The first half was great. I felt very good all the way out to the turn-around, although much to my dismay it was not flat, but was mainly graded. the benefit going out was that it was mostly in my favor. The return half was not so great. I made the turn, hit mile 14 and thats when the toe started telling me I had a blister. By mile 17 I had ran out of product and my energy levels were near zero. It wasnt that I hit a mental wall as much as I just felt like I had no more energy.

5. Garmin: It says I burned 3300cal. By my calc, I took in 150+200+200+90+90+90=820cal.

6. Shoe+Right Foot: I had absolutely zero problems with my right foot, the only exception being the pain that comes from the constant pounding of the pavement.

7. Clothing: You can tell I wore shorts and my ninja suit under my Hammer vest. I never felt overheated and never felt chilly nor did I ever get chills. I did wear a pair of thin socks that I thought would allow for movement.

8. HR v Pace: I went out and kept a very good stead pace of around 9:10, slowing on the hills, gaining a bit on the downhills. Plenty of energy, and the HR never exceeded 160. It was a great start for that distance. I loved every minute. Then I hit the turn and started running uphill and my HR went to 170 and my pace dropped to walking many many times. I didnt feel winded and I didnt feel sleepy like I have in the past, just didnt have the energy to keep going. Thankfully I had two other new found friends to keep me going. I had the chance to run under 4 even up to mile 20, just couldnt keept any kind of steady pace going.

This was a very good race, and I know this plays into it as well: Not only did I run 40miles in the week prior to the race, but I also jumped on 4 Spin classes too. Had this been a goal race for my under 4, the week before would have been completely different, complete with some form of a taper. As it stands, the fact that I hit a 4:17 on a tougher course than Virginia where I hit 4:12 speaks volumes to my training. Here's how I look at it: After VA just over two months ago, I could barely walk back to the car. On Saturday, the only reason I limped back to the room was because of my toe, which I think is cool, but I also stayed around at the finish line and had a great time talking with people. I waited there for over 30mins for a virgin marathoner to finish. So...I am seeing vast improvements.

Changes that I need to make: I am seriously thinking about going back to my belt system for carrying fuel. I can also make some adjustments to the Perpetuem and gel to ensure I have proper amounts of calories throughout the race. It simply appears to me that I am burning calories at a very high rate, faster than I am refueling. Spin class is actually a huge benefit, but here again I am going to say I need more strength training......

So, with that, how does that analysis read to you?

Pre-Death Valley Full

Not more than two weeks ago the local 24Hour Fitness gladly received my financial contribution under the "physical anguish" category, and since then my wife and I have exploring all its menacle devices similar to the tortuous misery devices used by the ancient of old. It wasnt that we were unaware of the dangers that lurked within its walls, but it was our attempt at becoming familiar with the offerings of bodily sufferings it has to offer.
In previous months extending back nearly two years now, while I have had my running, Deb has been attending her Crossfit (thank you Silver State) and we have both enjoyed the results only seperately. However, upon joining the gym I have felt the sudden urge to join her in the notorious Spin Classes offered both early mornings and early evenings. It has given us a chance to share in the suffering together. Thus it has been my pleasure to add to my current level of running the new motions of cycling.  the end result: four classes this week, on top of the 38 miles completed in the last 7 days of running.
I have a break today, the machines within the torture chamber have taken the day off and I am relaxed in my cell attempting some sort of recovery day. Tomorrow a new day dawns as we depart for what is so eloquently known as Death Valley. How appropriate it is that I should finish my week with a full marathon in such an illustrious location.
I shall not be wary of the pending doom, for it is in this same location my ultimate infliction shall be received in the race known as Badwater. But that not for another year or more. For now, I will not flater and I will not fail though the mighty have laid to rest their tools of destruction for one day.

Interpretation: I ran a lot this week. Did some spin classes too. Now I have a full marathon in Death Valley tomorrow. Today I get to rest.

St George. A Half that was Full.

I'm told not just once before but several times now that running is 90% mental. That percentage may be somewhat adjustable, but I have heard it used in relatively similar ranges. Far be it from me to argue the point as I faced the St. George Half marathon last weekend with some significant burdens plaguing my mind. The run turned out decent as the scenery was something to see. The paved river trail that bordered the Dixie convention center served as a great back-drop for runners to have some visual input while the pounding produced the normal effects of sore feet etc. It was an enjoyable run.

Yet this whole thing about mental clarity comes to surface. It is absolutely amazing how much power there is inside the human mind, held captive in ideas and released through the imagination. Circumstances and events that hold sway over our attention managing to direct our thinking patterns into realms that eventually cripple us not only emotionally but when it comes to running....physically as well. 
In endurance running, time is an enemy that constantly follows you, attempting to devour you and the goals set before you. Even a gifted runner with speed will be on the course for over an hour during a half marathon, over two hours in a full. for the average runner a full is looking at four or more hours. So it was when I entered this half marathon my brain simply would not shut down. Yet it wasn't only the race that was effected but the training runs prior to the race, where my energy levels have been drained, motivation lacking any kind of signs of life, and my body hurting in areas it really should not have been. Each factor in and of itself not enough to weigh heavily upon me, but together it has been one combined mixing bowl of disinterest and anxiety. So when it comes to my brain, I know the pains I put my coach through when he tells me again and again to turn off my brain. And he would be right.
If it is in fact true that running is 90% mental, then endurance running is more about how much I can endure mentally and how it directly relates to my running than how my legs can keep moving step after step. Deep down inside I know the secret to turning it off lies in the knowledge of the peace I have not only in this life but the life to come. My trials I have to remember are temporal at best, and the rejection or disapproval I receive from others are worth no more than the approvals I receive as well. So its in the approval of my Creator where I find my true peace, and in His peace I know I can find the clarity of mind that will set me free.
So I run slow. I have about ten more pounds to lose. I need more strength training. I need more this less that. Got it. Thats the 10%. How about the 90%? I have been carrying so much ecxtra weight in my brain that my running has suffered. The baggage comes in manyh different forms and from sources that number from anytime to anywhere. So what is the solution? How this thought to ponder: There is therefore now no condemnation for those who are in Christ.

And with that I just lost about thirty pounds of garbage.  

Yucky gatorade.

Extra Weight

I was half expecting a race held on a track outside the YMCA, so I couldn't have been more surprised when I found a very challenging course through very pretty country. My race yesterday took place in Highland CA, where all the rain in the last few weeks caused serious damage to homes through high levels of mud flows. There were still signs as many neighborhoods were closed off as construction vehicles cleared the excess debris.
The race was sponsored by the local YMCA and they hosted a good race. Results have not been posted, but I think there were 200 in the half marathon. Departing Arroyo Verde ES the start actually faces uphill and the first half mile just that: UPHILL! I felt like I was on a stairmaster. Not a good way to start if you suffer from shin splints. The first turn was a right turn where you get a small break with slight downhill then another uphill followed by the same grade revering directions and a long downhill where your legs are brutally beaten with each footfall crushing the pavement beneath.
Finally, after making up some time speeding at ridiculous paces, runner head east on the main road. For the next four miles the grade is an even low-percentage grade uphill climb until reaching the turn-around amidst the orange groves. It is here runner feel like NASCAR runners entering a high bank turn to make the 180degree hairpin as the the climb up requires a rope. The aid station here maintains a woman standing in the middle of the road holding a sign that reads "Half Turn-Around" and she receives unjust bruises as runners pummel her trying to gain an extra inch as they make the turn around her.
The return trip seems to be a reward as the low-grade hill is now in favor of the exhausted athlete. For the next four miles or so the pace is slightly increased and precious time is made up. But just as mile 13 falls by the wayside, a final hands and knees type hill looms in front of the finish line. It is here careers are made or lost as runners strain to prove themselves worthy of being hailed a runner.
I crossed the line after making four passes in the last two miles, and I had to push it hard to make those passes! Standing just past the line were a gauntlet of volunteers ready to tackle me to the ground lest they got their timing chip back.....and it was then I found out...there were no medals for 7th place. It appears only the top three in each division receive medals, plus the overall, neither of which contained my name. At least I got this really un-cool T-shirt and many pains.
Today the ice is out and the pictures have been processed and I reflect on a really great course. It challenged me in every way possible, something I look for in a training run. But one thing I noticed was in the pictures themselves. I am carrying a lot of extra weight!!! I knew I felt it the day before, but then the pics showed that belly hangover, the DUNLOPS disease, the extra tire, the muffin top....and its no wonder I have knee problems, shin problems, slow speed, and a lack of energy. I mean get a grip, man!

Wait wait wait...is this really true? Carrying all this extra weight just slows me down and makes me look like I don't belong? The extra baggage is stuff I am holding onto that I really can let go of and run free? Seems like an analogy in there somewhere.

Week 2 of Training for 50

Wednesday, 12JAN2011, 7pm, and I am halfway into my second week of my training plan for my next goal race: a 50-miler. My mileage has increased and the intervals and thresholds are minimal. By the time Sunday the 17th rolls around I will have racked up over 100 miles in two weeks. Tonight I am feeling it. Not only am I very tired but I have pains, particularly in the hip flexor muscle area. I have been stretching and icing as much as I can, actually sitting on an ice pack at work. But this is the expectations for doing something like this, coupled with taking four weeks off over Christmas and New Year. I have a 6-miler in the morning, then I am off until Saturday/Sunday.
I got my Hammer uniforms yesterday. VERY NICE! All I need to do is lose some of my belly and I should look halfway decent in them. In a couple months I should be able to hit the pool and start working on the swim part of the year. Eventually it will be time to get the bike and hit the road. But thats later days.
I have a few things to address, based on questions that have been posed to me mostly by Erin E. a blessed sister serving overseas right now. The one questoin she asked about was distances. Basically runs follow the metric system, beginning with a 5K which = 3.1 miles. Next comes the 10K and more than likely after that is the half-marathon @ 13.1 miles. Based on smartness, you now know the full is 26.2 miles. Here is something of note: you hear many people leave out the .1 and the .2 in the half and full marathons. It seems insignificant until you get out and start running. By the time you hit 13 or 26, the .1 or .2 become EXTREMELY significant.
Next: Race naming conventions. Last weekend I raced in the "Running From an Angel" race as presented by Calico racing. This particular race has an evil twin called "Running With the Devil" appropriately named since it is held in June every ear with high temps reaching 115 degrees. Hence the two names. Bottom line? Names can come from anything. I ran a Half in NC called "Cannonball Run." That was one of my favorite stories since it was freezing cold and rainy that day.
Okay....with that I can tell I am rambling and need to sign off. Definitely time for bed.

Running From an Angel

Today was my first race for 2011 under a new Hammer Sponsorship. The last four weeks have shown little by way of exercise or activity as I focused on enjoying my time with family over Christmas and New Years, but also with a lot of work stress thrown on top of it. ONce I got word of my Hammer sponsorship though, I am back at it, and after today's race, this is the letter I drafted to my coach:
Let me give you a synapses of my week:
4miler on Wednesday: A bit uneasy getting back on the treadmill after having four weeks off. I always think about the physics law "Objects at rest tend to stay at rest." It was difficult getting the feet moving again, and the shoes didnt feel right. My right side of my right foot felt like I was running entirely on it. They felt better on day two though. The four miles at 8:00 pushed me for being off so long.
6Miler on Thursday: I did Insanity Pure Cardio in the morning and followed it up with the run later in the evening. My body did NOT want to run, and it took a lot to push through and it wasnt all at the prescribed pace. Getting back into the groove proved to be not easy. And of course fighting the boredom on the treadmill has its own challenges too. Friday though presented another challenge. I awoke very nauseated and empty on strength and energy, pretty much most of the day too. It didnt actually break until around 3pm. I thought my eating was meeting the needs of the newly placed demands, but there are other factors involved as well. December was a very stressful month, and not consuming the right foods etc had a negeative effect on me as well. I mean, really....it was Christmas and New Year. So...I am paying the price.
Angel 13 Today: I managed the half turn-around and it was very interesting to see runners and their different stages of energy levels and capabilities. I finished up at 10:30 and headed back to the start. Using the marathon clock, I departed at 3:10 and ended up with a 2:05:02 by the time I got back to the finish.
My heart rate was doing crazy things even before the start. It actually jumped up to 150 before I even ran, while standing at the line, before I hit the start button. I felt pretty good, actually had to slow myself down a bit before mile 1.55 where Debbie was working. Then around mile 4 I got hit with the sleepies. I mean bad. I havent mentioned this before because I hadnt thought about it, but the sleepies have been something I have been experiencing on the last few runs. I didnt get them in Virginia, but definitely in Valley of Fire, the Vegas marathon, then here today. I fought through them  and they didnt come back, but they were there.
The hills elevated my HR above 180 several times. My pace was not the prescribed 8:20, and there were several times I had to walk, mostly up the hills. My feet hurt and my hip flexors started giving me troubles again too. Lower back muscles were not to happy with either, something I felt on both my treadmill days this week early into the runs. Also, my ankle joints are a bit sore too.
I finished feeling very well with enough energy to be able to speak intelligently with Joyce and others around the area.
I truly feel I am simply paying for the four weeks off. I did a little bit at work as far as exercise goes, but nothing like I needed to do if I wanted to stay in my top-end. I am not worries about it though as my stretching and further muscle work will aid in my strength and conditioning of those muscles that are not happy with me right now. The pace? On the hills today it was simply not going to happen. I did not have enough juice in me. The treadmill days? Had I taken it a bit easier during my Insanity workouts, I would have done better. But I am not going to give up on what really helps me with my abs, core, and muscle tone.
All in all, I think being sponsored has a bit to play in it too. Before it was only me. Now I have other people who have expectations of me too, and if I dont produce results even on my scale, I lose them as supporters. No pressure!
It feels good to be back right now though. Time to push through as best I can with what I have

Two-a-Day

Okay....not REALLY...but I this week I have been hitting it back up with my Insanity workouts, and yes it is appropriately named. Here is a bit of history first: I ran in the Las Vegas Rock and Roll Marathon on 05DEC2010 which was followed by Fitness Week at my unit where I had a couple of decent workouts, including a good spin class at 24Hour Fitness. That last event was mid-December and I havent done a thing since. What I have been doing was eating! And I felt like lost a lot of ground.
Then the Hammer Sponsorship came through and this week I have had to get back the motiviation to workout. So...I committed to running the Angel Half Marathon this weekend and threw down on Insanity. The funny thing is, I talked with my coach I knew he was scheduling me for runs, but the never populated in Training Peaks. Hence the Insanity. I actually was getting worries about him and after a quick email to ask if he was okay, we linked up, got back in tune, and I found out he accidently posted the runs on the wrong week. So....having said all of that, I have two day this week where I am doing an Insanity plus a run. And trust me he is not going light on me. Its like....."oh you decided to eat all of December huh? Well, lets see what all those caliroes did for you, shall we?"
So...this week consisted of the following: Monday: Plyometrics. Tuesday: Cardio Power and Resistance. Wednesday: Cardio Recovery (which really isn't) plus a four mile run @ 8:00min/mile pace. Today: Pure Cardio and later a 6miler @ 8:00.
The end result: Yup! You guessed it. I hurt. In the end though, I have three races this month, followed by three next month, school, and work that will be closing up in three months time. Finally, I am looking at my first 50 happening on 07April. Should be a very busy three months.

My Magnum Year?

I turned 44 yesterday, and for those that remember the days of Dirty Harry,I am going to make this my "magnum" year. I have many races already scheduled including the possibility of a 24-hour and if all goes well, my first Triathlon.
As I begin the new year, I am actually struggling with a decision. 44 years ago I was born, and over the last few months I have been able to secure a lot of information about my natural birth mother. Modern technology has given way for me to gain access to files and documents I wasnt allowed to view a few years ago. Turns out, in the city of El Paso, TX back in 1967 a hospital existed that really wasnt a hospital but was a place where unwed mothers could go and have their babies in a relatively safe environment. Thanks to that hospital, I am here today. Through the State of Texas, I managed to secure my original birth certificate and though there is no father listed, I now have everything regarding my mother, including her address and phone number.
But herein lies the decision. Years ago I reached out to my her and she would have nothing to do with me. In my eyes at the time, I was rejected by her a second time. Now, having done all this work to find out all I know, what am I supposed to do? Should I risk it and face the possibility of a third time? And in the end, I will still be left with the lingering question who is my father.
How does this apply to endurance? Here's a question I have been asked many times. "What do you think about while you're out running?" Here's the deal: When I run a half marathon, I run for two hours. A full marathon is just over four. So, when I am in the middle of a long run whether it be a training run or a race, what do I think about for while running all that time? Now you know. I think a lot about things and events that have happened in my life and thoughts of those events become the predominant motivating factor behind what I do.  My running is as if I am running through my life all over again. Trust me, the majority of my thoughts are good and joyful and I do concentrate on my run, and I have set goals that I simply want to accomlish in life. But what is it that keeps me going? The thought life is very powerful, and I am always faced with thoughts such as I have described. These thoughts remind me of the events in my life in detail that have been nothing less than a tempest for me.
Endurance is simply pushing past the pain, the heartache, the misery and moving on to victory. I may not be first across the line and I havent won a race yet. But everytime I finish a race I win more than a T-shirt and piece of bronze or tin. I win a pittle piece of my life back that many have taken away from me, so that I can turn around and freely give to those that need it more than I.
Mom, thanks for giving me life. I will be talking with you soon.