2011 update and YUT-C 50k race report

This first part is not about the race itself but, it’s been a while since I have reflected upon running more than 140 characters on twitter. So...

Its been a year of injury. Mainly dealing with plantar fasciitis. While it has mostly subsided, it’s still here. It actually started the first week of January 2011 after running 20 miler on trails in the snow. While I ignored it and thought it would just go away, I was wrong, the day of the 20 miler I wanted to run a 50k for fun, but the pain was horrible...about a month or so later, during a late night session at a local college track, I did a speed workout, after the workout I had the most painful session of plantar fasciitis.

At that point I realized that if I were to run a marathon, or do anything else, I would need to get to a physical therapist. I did that. Did it help, yes, did I really stop running like they asked me to - no. So I don't believe I really have given this time to really subside like I should have.

So let’s fast forward to the YUT-C 50k. I had run the race last year and really enjoyed myself and the course and the race organizers. It’s the best run race I have run to date, and it’s a main stay on my race schedule. Given last years experience, and the enjoyment I got from the run, I decided last year to run the race no matter what.

I was confident enough since I knew the course, and, I had run it last year with ease, that this year I could improve on last year’s performance. I actually ran the course several weeks before, both 14-15 milers, and felt adequately ready to run. Three weeks before I got a 50k in a day on my feet too, so, well, I felt trained enough to give it a go.

Weather for the run - darn near perfect. Overcast and about 50. The high forecasted for the day was 65, not terribly warm. So great race conditions in my opinion.

How was I feeling, well, I got up a little late for the hour drive to the race, but that was not a problem, but, I was limping. Yes, the plantar fasciitis. I stretched, and it somewhat helped, but when I got out of the car from the drive, yes, the pain was there. I was there and I was going to run...there was no other choice at that point.

As I made my way down to the start line to get my number and race packet I saw a lot of familiar faces. We exchanged some hello’s and I got myself pinned up and ready to go. I wanted to make sure my feet could handle (without blisters or hot spots) the 50k distance, so I applied some bodyglide to my feet and made sure I had a bag at the start/finish line with some additional bodyglide and some extra socks.
At 8am sharp, we were all off and running….

The course consists of clockwise and counter-clockwise loops. The covered bridge is the aid station for both, and the start finish line is the aid station for the clockwise loops.

The course itself is not terribly demanding, yes, it hills, but it has a nice section of road and some very runnable trail sections. Rocks and roots, but not so much as you stop you from a normal stride to made decisions on where to place your foot.

The first part of the course in the clockwise loop includes a steep stair case, and that certainly is a bottleneck for all except the front runners. But despite that, I was right on my race plan, which was to run the course the first 25k and then turn it up a notch on the next 25k. I comfortably got into my pace, with minimal effort and felt good where I was at…the miles where going by and I did not feel horrible, although my foot was still bothering me, but it was not something that was going to stop me.

Things were going smoothly until around mile 11-12. I started to get cramps in my upper quads and, my foot began to really hurt. Ignoring the pain, I continued forward, but my pace began to slow. From that point onward it became a struggle against my body – could I continue on?

As I made it back to the start/finish line, one of my friends that was at the race asked if I needed anything and I said “no” and they thought I was done at that point, Thoughts of quitting did in fact enter my head, but, I have not ever quit a run or quit on anything in life, so why should I start now? I quickly got some food at the 25k point and began the clockwise laps. The clockwise laps have the most elevation gain, so I knew there would be some pain and determination involved in completing the run.

I was pretty much out on the course at this point in my own spot, with a runner or two head and behind me.

The first lap went slow, and I mean really slow, but I continued to make progress but in pain. There would be surges of energy, but I could not come over the cramps or the pain. What was I thinking about during moving forward, I was thinking about quitting and I was also thinking about making the course shorter but skipping the hills. Yes, no one was around, and I could have easily done it…but I continued on course.

Eventually I made it to the covered bridge, and that that point plenty of finishers were making the final 5k of the 50k a reality. At one section of the course, I nearly fell down a 100’+ hill getting out of the way of other runners, and several stopped to assist me back up to the trail…really, it was a dangerous area and I am lucky I did not break my leg.

As I continued on one runner who I knew said “3k to go and you are done” – and I looked at him and said not me – I have another lap to go!

So, back to the start/finish line I went. As I made my next to final stop there, they race directors asked me if I wanted to continue on and I said yes. They told me that they might not be there when I get back around – and that I was going at my own risk. I accepted that as sort of a challenge to keep moving and to finish, despite the pain and the cramps. I got some food and drink and went on my way. There was only one runner behind me, and I was determined to keep him from passing me.

As I started up the steep stair case the final time, I was happy. I would not have to do that again! Soon thereafter on the trails, I took a pretty good fall, a fall that was loud enough to get some kids attention in a parking lot close to the trails say “ did you hear that….” I actually thudded the ground pretty hard, and at that point I had thoughts of turning around to the finish line and calling it a day. I fell because I tripped over a root. I was sweating and not feeling well at all…but I continued on.

As I got closer to the hills, I thought about skipping them again, really, one turn, and I could have stayed right along the lake that we were circling and skipped them all!!! But I didn’t. Good thing too, a runner working out on the course, asked me as I approached the hills if I was still on course and he told me to keep going and he would also tell the guy at the covered bridge that I was on my way.

I made it to the covered bridge and knew my pain would be ending soon. I grabbed some sugar –in the form of some candy and got moving. The last 5k seemed to last forever, and each footstep was a struggle, but I kept moving. As I made the final decent down off the trail and onto the park road, I noticed that people were still at the start/finish line. As they saw me approach the finish line, they started to cheer for me….I tell you that felt so good, and reinforced ALL the reasons why I love the ultra running community.

Crossing the finish line was a huge relief. The race director told me that he told me that they might not be there, and to go at your own risk to give me some motivation to get moving…I laughed and told him it definitely worked.
I had some food and stuck at the finish line to cheer on the last runner of the race to finish. I knew what he was feeling for sure…but he also stuck it out and got a finish!

What did I learn during this run – that I can continue to move through pain and cramps, and not to quit, as there is an eventual end to the pain! Oh, and not to cut the course, no matter how crappy you feel!

What’s next as far as an ultra…most likely a fun run 50k the first week of January 2012! I’m taking a month off and will resume running once I am feeling a little better and I get some rest!

2011

Hello..Happy New Year!

It has been several months since my last post. I've been running, busy with work and family and resting, and eating. Obviously, not blogging, but, I intend to change that right now! Thank goodness, no competitive eating, but, eating more than I should be given the level of my activity.

I'm training for a few events right now, the Pittsburgh Marathon (it will be a training run for Laurel Ultra), and Laurel Ultra, and I am considering a few events as training runs before both of these events (Pittsburgh is May 15 and Laurel is June 11)

I am training about an average of 9 hours a week and that amount of training will begin to gradually increase so that I am building up mileage towards running Laurel. Laurel is my A race for the year. Anything less than my goal of finishing will not be acceptable. I underestimated Laurel last year (yes I DNF'd at the final checkpoint - that was quite disappointing to say the least) and I am not going to let that happen again. I've set an aggressive goal to go after at Laurel. As for Pittsburgh, no goal set, but, I would like to have a nice injury free run.

I decided to run Pittsburgh for Team in Training. Inspired by many forces, I decided to make the leap. So far, it has been a very rewarding experience and while cancer does not directly affect my life, it does impact many others that you may or may not know. Unknown to me in the past, I recently learned that the funds raised by TNT assisted someone that I talk to at work on a fairly frequent basis - and those funds saved a life - literally through treatment that they received. They remain cancer free to date. While I realize that the economy might not be in the best of places, I would great appreciate your support if possible

I will be posting interesting life and running stories more often and I look forward to sharing a great running 2011 with you :)!

Running and rest

I started a run streak because I was looking for something different to do while I was in between resting and getting ready for another training cycle towards a an aggressive 2011 race schedule. I was two weeks removed from a great 50k run in the middle of September (Youngstown 50k) and ran a leisurely 10k for fun two weeks after that run. I've been intrigued with the run streak idea for awhile, and so I did some reading.

After the 10k, I decided to start the streak. A few miles here, a few miles there, a mile there, and here, and the streak was rolling, and rolling strong. I felt obligated to run every day. I felt great that I could run everyday. BUT, lurking still was a sore toe from something on the trail from the 50k and some sore ankles. My ankles are quite flexible. While other people might stop running from twisting or turning their ankles, mine, well they seem to twist and turn and keep going. I believe most people who run ultra trail events are accustom to this and and you become immune to it over time.

However, my left ankle seems to have twisted a few extra times, and its been bugging me. I was hoping it would go away. I figured the running would help, since I'm able to run through some pain. So I continued to run, hoping that it would go away.

Ten days of running - yes, my left ankle still was hurting. Twenty days of running, yes, I was still running everyday, but yes, my ankle was still hurting. Thirty days of running, yes, ankle still hurting. Not a good sign for my ankle.

At this point, I was scraping by day by day, mile by mile, sometimes 3 miles, but no real great runs. Day 40 came...and no run...I just decided to rest because my body told me to rest.

I feel accomplished that I was able to run 39 days straight, but, I am not sure its all that good for you, even just a mile a day, being injured (or not) or having some discomfort like I was having. REST is important, and I believe the run streak taught me that lesson.

Since I stopped the run streak, I've only run one time and I plan to rest a little longer (until this weekend) and then I will most likely resume a schedule that includes 5 days of running and 2 days of cross training, with some rest days mixed in here and there.

Running in Annapolis, MD

A family trip brought me to Annapolis, Maryland. Through Twitter, I have started to form some acquaintances and friendships throughout the running community in the United States and beyond. There are runners of all talent levels on Twitter - from novices like myself, experienced runners, as well as elite runners and American record holders. Its an amazing bunch of people. I've also formed some additional friends through DailyMile, and often those who post on DailyMile, also post on Twitter. Thankfully, I have had the opportunity to meet some of these people in real life. And I had the great pleasure of meeting another - Ann.

Ann is a writer in Annapolis. Ann is also an athlete. From time to time we exchange conversation through Twitter and we also follow each others streams. I mentioned to Ann that I might be coming down to Annapolis for a family visit and it would be great to meet up for a run if at all possible. Turns out both of our schedules worked, and we were able to establish a time and a place to meet.

We decided to meet at the World War II Memorial over looking the United States Naval Academy. I took a picture when I arrived and it is a wonderful memorial. We headed out towards the park below the bridge to stop at the restrooms and to get some water and then headed over the bridge to the Academy.

There were plenty of runners already out, and before I met Ann, I ran into a guy visiting from Texas going for a run, training for a half marathon. While the temperatures were in the lower 50's, he was bundled up like it was the mid 20's. I guess when you live in Texas, the 50's are cold.

We proceeded over the bridge and then headed towards the entrance of the Academy. You must have a photo ID or you will not be allowed to enter. We showed our ID's and then proceeded to run.

What a nice run it is...plenty of nice views, interesting things to see - the sail boats the cadets train on, the place where some PT is done, and some of the practice fields and of course the water. I did not bring my camera on the run but the view of the water was endless and scenic and very relaxing.

We had a nice chat while running and Ann is a very good guide. Saw some things I wouldn't have noticed if I was just there by myself. Funny how quick an hour goes while running, but an hour later, we had run thoughout the Academy and then back over the bridge back towards the Memorial.

Thank you Ann and thank you Annapolis for a great run!

Yes, its time for STREAKING!

Well, no, I am not running naked...not yet as least. However, I decided today to start a "run streak." A run streak is defined by the United States Running Streak Association, Inc. :

run at least one continuous mile within each calendar day under one's own body power (without the utilization of any type of health or mechanical aid other than prosthetic devices).

Running under one's own body power can occur on either the roads, a track, over hill and dale, or on a treadmill. Running cannot occur through the use of canes, crutches or banisters, or reliance on pools or aquatic devices to create artificial buoyancy.

I guess every runner has reasons to start a streak. I have many reasons, and don't want to elaborate all of them in this post, but primarily the streak is that of wanting to do it...its not going to be my sole focus and its not something that is going to control me, but its something I'd like to give a try. Second, I believe it will give me some motivation in assisting me in logging runs, something I am not the best at, even though I have the equipment to record my runs. I also would like to employ more social networking and fully utilize dailymile, since dailymile is a great place where runners can share their stories, workouts, etc.

My run streak today is going to start with 3 easy miles, since I am officially going to recover from the 50k after a weeks rest, basking in PR glory (I still am), and, even though I ran a 10k yesterday. I guess you could say the streak started on 9-26-2010.

We're going streaking!

We're going streaking! sound bite  Will Ferrell sound bites

Great Race 10k Report

A week after the 50k in Youngstown, I decided that I would run the Great Race in Pittsburgh. Originally, I wanted to just run the 5k, but for whatever silly reason, I thought I would run the 10k - and that decision was not one of the better ones I have made. I was still recovering from the 50k, and didn't really run all that much in preparation, however, I actually ended up doing something that I have NEVER done as a runner so far in the past two years of running, so there certainly was a silver lining to the race.

Anyways, the race is one of the oldest races in Pittsburgh, and runs from upper Frick Park to the Point in downtown in Pittsburgh. It is a great race - as you can see from the elevation chart above, the course is primarily downhill, but there are some uphill parts as well, in particular, mile 5 - that mile is a sneaky gradual 100 foot gain over a mile, it has the ability to break your pace.

Needless to say, the run was OK, but somewhat painful because I could not hold a 10k pace, and I had some erratic splits, ranging from 7'44 (mile 1) to 9'24 (mile 5) and 7'22 (mile 6). This was exaggerated by me having to go to the bathroom the first three miles because we got to the start line with less than 5 minutes til start and the porta potty lines were long, and I was on the wrong side of the street (the woods were an option to go to the bathroom, but, they were on the other side, and it was a huge crowd to cut through). I held on until for at least 3 miles and the 5k start point were there were porta potties - hooray! Lesson learned for next year - get to the start line early.

To make a long story short, I finished 7 minutes better than two years ago, and I negative split the run by about a minute, and that I have never done before, so I can report some progress, but, I would like to run a 10k without be fatigued from running a 50k the week before. It will be more of an accurate reading of my fitness, and my abilities in the 10k.

Race Report: Youngstown 50k

I entered the Youngstown 50k with no real expectation of time, but I did set goals of having a good consistent run and hoping to have a better run than the winter 50k I ran. The winter 50k yielded an unofficial time of 7:45. I was the very last one to finish running. Not a good feeling.

Having trained appropriately, I was ready to run. One thing I did during training (the week before) was to run most of the course. It was the best thing I did. There were few mysteries to the course, and I knew exactly where the change in directions loops were, and those also were the same spot as the aid station, the covered bridge.

Since I am in Pittsburgh, Youngstown is about an hour or so drive away. Having got up on time, I hopped in the car, and headed to Youngstown. The weather was just about perfect...48 degrees most of the way there. No issues driving and since I had already driving there, finding the park was a piece of cake.

As I got to Mill Creek Park in Youngstown, the parking lot began to fill up with runners, both 50k and 25k runners. The picture at the top of the post is the lake at the start finish line. Just a wonderful park, in Youngstown, Ohio of all places. Not to be expected.

I ran into some fellow ultra runners at the start/finish line, and that made me feel at ease, and I was ready to run. The race director was a very nice man who gave a speech before the beginning of the run and recognized some volunteers that consistently have helped the race.

Fortunately, the park had real bathrooms, so before the start I was able to take care of the important business. I had tweeted there were no porta potties before the race, and that's because there was a real bathroom!!

The course consists of a half clockwise loop, then counter clockwise loops, then clockwise loops around lakes. The route included some roads throughout the park.

Well, before you knew it, the five minute announcement was made and then go - we were off and running. I had planned to use my GPS and HRM through out the run, but about a mile in, my GPS stopped working, so, it was useless at that point. I did however, continue to monitor my heart rate, which was very high at the start, and I was concerned I was running far to hard at the beginning of the race. I let that thought go and continue to run. The first mile or so included a steep metal staircase, again, since I had run the course, it was no big deal.

About 2.5 miles into the run we encountered what the experienced folks from the area called the "monkey trails." These were explained to me that you need all four of your limbs to make it up. They were tough, and thank goodness there was some moisture to make it up the hill, as if it were dry, it would have been a much tougher go up. There was also this silly log right in the middle of the trail we had to navigate over. It wasn't so bad, but you had to make it over it three times throughout the run.

AS you know, what goes up, must come down, there were some very challenging downhills, and I called them the ski slopes, as you hung onto the trees going down and prayed you didn't fall.

I continue to run and felt wonderful. Having made it to the first check point, I recognized a local Pittsburgh runner - made me feel like I was in Pittsburgh running. We chatted about his next race - a 100 miler! I did not spend more than 3 minutes in any aid station stop. Got my bottles filled and had a banana and pretzels and rolled out. The next two counter clockwise loops were relatively uneventful and I was able to maintain a decent pace. I actually was leading a pack of runners for a while, and several passed me up, and I was just fine with that, since I was running my race and not theirs.

When I made it to the 15.8 mile checkpoint, I was still feeling great, but did have to address some small blisters on my feet. They hadn't popped, so I just applied some bodyglide to my feet and continue to run. My feet didn't give me any real issues after.

So, I had another 15.4 miles to go at this point, and that equalled 2 clockwise loops. I was still feeling relatively good and stuck to my plan of no more than 3 minutes in the aid station and to keep moving. I had to again traverse the monkey trails and the ski slopes, and the log. On the first loop, I ran into another Pittsburgher, and this was his run at a distance over 26.2 miles. We struck up a positive conversation and we discussed getting up the hills and maintaining pace. I decided to pass him and continue on. I was making it up the hills well, I felt that it was a sign I could run a bit harder down hill and maintain a pace on the level parts. I stuck to this strategy for the first loop and it worked well.

The second loop was tough but I continued to stick to my strategy of making it up the hills, and then pushing down hill and maintaining a pace on the level parts. 5 hours into the run, I was feeling great!! At 5:23 (I probably hit the rock, because I looked at my watch) I hit a massive rock with my toe. Ouch!! The rock won and I swore up a storm! It hurt, but of course, I continued on! Up the monkey trails, down the slopes and over the log we go!

As I approached the covered bridge for the final time, I knew a PR was well within reach, just had to keep moving, making forward progress with each step. The second part of this loop was the most rocky, so the footing was tricky and you had to make sure you didn't trip or fall. Also, this section had some vertical climbs that you had to walk up and down rocks, so I was careful not to fall, and make my way down safely. About 2 miles left and I took a wrong turn. Since I didn't see any markings to the course, I decided to turn around and that was a smart decision as I should have just stayed straight. I made it back onto the course and continue to the finish line.

As I approached the final road section, I was feeling so good inside, just a solid run, and I was so excited! The organizers of the race had a crew waiting and they started rooting and blew a horn and were very very motivating! Being in Ohio, I had to let them know I was a Steelers fan :)!

I ran into the finish line, with a huge smile on my face - 6:30:37...a huge PR!

Very happy with run, the course, the organizers, the race director, and the people throughout running the race. Even if I hadn't run the PR, I would have been very happy with the run. Just a beautiful park! I plan to make this event a regular on my running calendar!