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.