Sometimes you just have to show up . .

That's probably a great life lesson!

No doubt about it, I'm a slow runner!  I try.  I train . . . sort of.  But I'm the president of the "Back of the Pack Club."  And it doesn't upset me calling our club meetings to order in a marathon or ultra.  Quite frankly it's fun!

But every so often I get this weird feeling inside.  One I don't get very often.  Competitiveness.  And not just competitiveness with myself and my past times.  I want to outrun somebody . . . anybody!

When I run those longer distances, I need to simply drink a beer and go take a nap . . . the feeling will pass.  First, there are just too many really good 60+ runners out there.  And they all show up for these marathons and ultras.

But my discovery is that these fast, senior runners may NOT show up for a 5k.  Plus, at a 5k there are usually plenty of new runners that are struggling just to finish a 3.1 mile run . . . forget the speed!  Ahhhh . . . victims . . . er . . . competitors!

OK . . . I haven't gotten my speed up where I can really be competitive, but for right now it sure feels good passing people!  And the perfect format for making me feel competitive was yesterday's Skirtchaser 5k in Raleigh!  A race of over 700 folks!

The format plays right into my hand.  The women start the race first.  The men have to wait 3 minutes, then we start.  Now . . . three things happen (all of which also work to my advantage!).  First, the women that are planning on walking the 5k are starting in front of me so I get to pass them like they are walking!!  Second, many of the women run the first part of the race slow so their partners and friends can catch up to them . . . ahhh more passing!  And third, some of the women intentionally hang back just to have fun with the guys!


So . . . at yesterday's race I started passing people early and kept passing them the whole way!  I was smokin'!!  Truth be known, probably everyone I passed was either a walker, a first-time racer or a very new runner!  Still . . . I passed them!

Sure, my final 5k time was almost a minute slower then the 5k I ran a week ago.  But . . .it was hotter . . . annnnd . . . the course had more hills . . . annnd . . . I had to weave through all those other runners I was passing . . . annnnd . . .well, I'm sure there are more excuses I could come up with if I thought more about it!

But there was one person I didn't pass that I perhaps could have . . . and his name is Ron Weidenfeller.  I've never met Ron . . . I'm sure he is a really great guy.  But he beat me . . . and by ONLY 15 seconds!   15 seconds!!!!!  15 seconds between me and my destiny.  A first place finish!  15 freakin' seconds!  I'm SURE I had 15 seconds in me.  Damn it!

But I did get second place . . . just by showing up.  No other 60-64 year olds!  And I would have placed #3 of 6 in the 55-59 age group.

There was one 65-69 year old and one 70-79 year old (both beat me!), but I kick one 80 year old's ass!

What was I thinking . . .

I'm dreading this.  I remember 5Ks hurt!  Yea . . . but I'm excited too!  First 5K in 15 years!  Wonder who is showing up for this race?  Don't see many my age!  Hope they all are running the 10K.

Oh no . . . there's Tom Thurman.   Bet he's doing the 5  . . . he'll kill it.  No way I can keep up with him.  Wish this thing would start . . . I'm tired of sitting around.

Finally . . . they're calling us to the start.  I knew it . . . there's Tom.  Damn!

What . . . no starting mat?  Time starts with the gun.  Crap.  I need to move to the front then.  No . . . that's not fair to to the faster runners.  Okay . . . I'll split the distance.  This looks close enough.  Only giving up a few seconds.

Finally . . .running!  All right! Don't go too fast here.  Keep it close to your 9:15 target.  At least the temps are OK.  Don't see anyone my age around me.  Stay focused.  Relax.  Breath deep and steady.

Hey . . . that's Michael and his two kids just up there a little way.  I can't let them beat me . . . I'd never hear the end of it.  Caroline is fast!  And Henry is too for his age.  Ahhh . . . I'm catching 'em.

"Hey Michael!  This is my big chance!  I'll never get the chance to beat you in a race again!" Thank God he's running with his kids, or he would smoke me bad!  Still . . nice to pass someone!

OK . . . mile marker coming up.  OK . . . 8:46.  Too damn fast!  But not too bad.  Relax . . . stay smooth.  This is getting hard!  Breathing too hard, lungs burning  No . . . stay positive.  You knew this would happen.  Just back off a tad.  Yea . . . that's better.  Hope I haven't gone out too fast.  Hurting too much, too early.  No wind.  This is going to suck!  Folks have spread out some.

Almost to Battle Park . . . Damn, we've got that steep little hill to climb.  Tight turn.  Down, then up the hill.  Come on . . . it's not very long . . . just slow up a bit and shorten your stride.  Take what it gives you . . .  You do this every day.  I'm dying!  Can't breathe! A little walk break would sure feel good.  NO WALKING! Ahh . . .  the top!  Aid station . . . Get water?  No . . . pass it by.  Take advantage of the downhill.  I wonder how far it is to the turnaround cone.  There it is . . . not far.

More downhill . . . use it!  Wonder where that damn 2 mile marker is?  Run the tangent on this curve.  Good.  Damn, I'm hurting.  Lungs are the worst, just no wind.  Stay positive.  Another aid station.  Pass it by.  Good . . . passed three at that station! Ease up on this uphill.  Damn, where is that mile marker?  Will this hill ever end?  Come on . . . it's only maybe 200 yards and not that steep.  Get your mind right!

How can it be that girl is ahead of me?  I should be WAY ahead of her!  I can beat her. 

I'm dying . . . this uphill.  I've got to walk.  NO!  No walking!  But I've got to walk!  No . . . just keep running!  Hold on . . . I'm walking!  Damn!  I said I wouldn't do that.  Okay, run again at the shadow just ahead.  OK . . . no more walking no matter what . . . only walked about 15 yards . . . not terrible.  And no one passed me.  But no more walking!

Finally . . . the top of the hill.  I remember that hill from the half-marathon.  No more hills 'till the end.  Must passed the 2 mile marker.  Hey . . . I'm wearing my Garmin . . . I'm an idiot!  OK, 2.7 miles and I'm averaging just over 9:00.  Hope my heart doesn't explode!  All that blood!  That would freak everyone out for sure!  I should be under 30 minutes!  Yea . . . I've got that!  Don't let anyone old guys pass you.  Don't see any ahead. Just relax . . .

She looks a little further from me . . .  crap.  No sweat, I'll just "nip" her at the finish.  No way she can beat me!  Look at her!  She may not even make it!

Finally, just one more turn . . . damn this uphill.  Can't breath!  I'm dying.  Hurts!. 

OK . . .you can rest in a just a few more seconds.  Catch her!  Goooo!  Faster . . . move those legs!!! I'm going to die before the finish line.  Can't breathe.

Damn . . . how can she do that?  She's going to beat me!  Damn!!!

Well . . . at least I can stop running now!  I did it!  Under 30!  Yes!

Okay . . . now I can rest!  Wonder if I did it?  Hope they post the times early.  Maybe.  How many men over 60 were in this?  I didn't see many.  What was my time?

Oh CRAP . . . stop your Garmin!  Wonder how long I've been finished?  Maybe 30 seconds . . . Need to get some water.  Ahhhh . . . better then a beer . . . almost.

________________________________________________________________________________

So . . . that was pretty much how it went.  I finished in 28:29 I believe.  Under my 30 goal for the race.

I guess I've run in 200-300 races in my life  No 5Ks in 15 years, but still have run plenty of races, big and small.  But up until today I had NEVER won an age group award in a real race.  Ever!  People don't believe me but it's true.  Even in very small 5K races when I was running close to my 5K PR of 20:01 I never placed.  And since then in small 10K races and longer . . . nothing . . . nada!

But now . . . I've broken through!  3rd place in 60-65 age group!  Finally, I was called to go to the podium to get something!!!!  Sweet!  I should be embarrassed . . . but I'm not!

Addiction

Hi!  My name is Frank and I am an addict!

It's been obvious really for quite some time, but it is time I faced it . . . head on.  I am addicted to long distance running.  And that is not a good thing!

Running itself can and even used to be an addiction of mine, but like a drug addict may move from crack to heroin, I too have moved up the addiction ladder to more, and more powerful stimulants.  Early on I loved running and racing 5ks and 10ks!  Several of us would travel around the area developing our collection of shirts and PRs. 

One of my goals was to run a sub-20 5k.  I came close often but never was able to break into the teens (20:01 was my best!).  I don't really believe I followed any structured program to improve my times, but I did speed work often . . . and endurance really wasn't much of an issue.

My movement up the addiction chain began quite simply.  After our regular noon run at the Y one day in 1982, someone came up with the brilliant idea of training together for a marathon.  Almost everyone jumped on board, and so we trained for a fall marathon . . . NY for most but Marine Corp for me.  My goal was a sub-4 hour marathon.  Looking back on it, had I achieved that goal I probably could have quit right then.  But that didn't happen.  So I had to do another one, just so I could meet my time goal.

After a bunch of years lost running due to poor medical advice, I finally started back running . . . and I just HAD to run a marathon to know I was "back".  Then I did another marathon, then another.  After a bunch of marathons, my friend Cam Kelly turned me to the "dark side" by convincing me I needed to try a 50k.  Another step up the addiction chain.  Ultra marathons.

Now, it's been 15-16 years since I have run a 5k race.  And one 10k 7 years ago.  Since then, I believe I've only run two races shorter then a marathon (a 15-mile trail run and an 11-miler).  I'm stuck in this "marathon or more addiction . . .  Run a half marathon?  Ugh!  Like kissing your sister.  It's a full marathon or nothing!

But the real problem comes by "mixing" my long distance running addiction with getting older.  I'm slowing down as I get older.  Plus, I slow down to finish the longer distances I run.  And running slower just brings on more slower running.  I walk more.  And then, it just becomes easier mentally to walk again.  And again. And again.

But I am repenting . . . somewhat.  This coming weekend I've entered my first 5k race in 15 years!  I've been "trying" to do some minor speed work but that just plain hurts! I'm stuck running basically one speed!  Slow!  When I try to pick up the pace I go anaerobic within 1 minute, and my lungs explode after 2 minutes!  I have no idea what my 5k pace should be!  Honestly!  I think I'll try to go out at a 9:00 pace and just see what happens.  I'm just hoping I can finish in under 30 minutes!

All I remember is 5ks hurt!

Will this break the addiction? Probably not . . . but it is a step.  Wonder if there is such a thing LDAA . . . Long Distance Addicts Anonymous?  If any of you know of interesting 5k race  around here, please let me know about them . . . my computer can only search for races of 26.2 or further.

Medoc . . . last weekend was just not enough!

Medoc is really pretty this time of year.  Can't help but love the spring!  Wild azaleas blooming!   Tons of wild flowers.  I have no idea of their names but they sure are beautiful!  Even saw this wild ginger growing!

Last Saturday I headed to Medoc for a short run . . . just one loop.  On my way, I passed Bear Swamp and took this shot . . . so pretty!

This coming weekend I was looking for a race.  The Blue Ridge Marathon is being held but couldn't find anyone willing to make the trip.  The Promise Land 50k is also going on but same thing . . . everyone had something going on.  So I'm thinking this Saturday morning will be the "Medoc Pre-May Endurance Run."  Not sure exactly what the race distance will  officially be.  Also, not sure exactly when the gun will fire (probably around 8am),  Plus, the only way to know for sure what the course is would be to run with me,  Run ahead and I'm betting you'll miss a turn!  Two laps for sure . . .maybe more!  Come enjoy the beauty of Medoc Mountain State Park with me!

The Good and the Bad

After this last weekend's failed 100 mile attempt, I've been considering what worked well and also what went . . . well . . . not so good!  I'm not being negative about my DNF.  Quite frankly, being honest, I really had a good idea that 100 miles wasn't going to happen Saturday.  Too many things weren't going right.  But this was the only weekend that I could really "give it a go."  If not this weekend, I would have had to wait until fall.  Turns out I will have to wait till fall anyway!!  But this way, I learned quite a few things!  I may have failed but I'm glad I tried.  Like Jimbo said, "Any DNF is better then a DNS!!"

So . . . what could have gone better?

• The Weather.  Okay, I can't control this, but when temperatures spike to the 80s when they have been in the 50s-60s . . . there is going to be trouble ahead!  Realistically, there was little point in me starting, knowing what the temperatures would be.  So the lesson here is to attempt a 100 mile run when temperatures will likely be in the 60s or less.  So probably between October and March for this area. 
• Be committed mentally.  Negative thoughts crept into my head.  mainly due to weather reports.  But realistically I really wasn't totally committed to the 100 miles. I was when I decided to do it . . . but as the weather reports got worse and worse, a mentally collapsed.
• Aid Station Planning.  Twice I was into a loop when I realized I had forgotten something important at the last stop.  Once I forgot electrolytes (quite a serious issue when temps are in the 80s.  Another time I forgot my PB&J.  Since my loops were only 5 miles these problems weren't terrible, but they didn't HELP my odds.  I probably should pre-pack a packet for each loop which would contain stuff like gels, electrolytes, ginger, etc.  Plus, this would speed up each aid station stop.
• Needed to de-carbonate my soft drinks more then just overnight.  Probably should test this to get it right!  Very distracting to have my Mt Dew spewing out of my bottles and down my legs!
• Training.  I knew my training was likely at the very low end of minimum.  Thought I could just "gut it out".Not smart.  Do the real work necessary to have a quality chance of success.  Period.  Rookie mistake.
• Run at a real race.  Since I'm usually a solo runner I was not concerned, but the support of other runners doing and going through the same things as you would help.
• Maybe more solo running.  A strange thought given how much I appreciated the support I got from my RMEC friends while running this.  But maybe more time alone at the beginning would be helpful.  Need to keep my mind "right" and not be "social".  Paces may be more valuable on the second half.  Not sure about this point at all . . . needs more thought. 
• Shady Routes are best.  At least if temperature get to the 60s.  My route was east-west with very little shade.  Wouldn't have mattered all that much on most days, but on the sunny day we had, it was a disaster.  But if the run is on a cold day, you would benefit from the sum!
• Find a Rolling hill course. I'm thinking rolling hills would be a better route then a mostly flat course.  I'll walk the uphills anyway so they wouldn't really slow me up much.  But a good downhill is a mental booster, plus it certainly doesn't hurt your time!!
• Needed more real food at my aid station (salty, boiled potatoes would have hit the spot.)  Pre-make PBandJ . . . too much trouble fixing a sandwich when I stop.
• Find a trail.  The road hurts my feet too much on longer runs.  Got to avoid bruising my forefeet . . . a nagging problem for me recently.  May need to get some sort of different orthodics or something.

What went well Saturday . . .

• My lap counting sign worked great!  Essentially, I had a big piece of foam/plastic posterboard nailed to a tree.  On the board I had drawn a box for the start and one for every lap, with the cumulative mileage for each lap written beside it .  When I finished a lap, I wrote the time of day in the box.  That way, people coming by could get an idea of where I was and how long ago I was last there.  I also asked all the people who came by to help to write their names on the poster somewhere!  Had I finished, I would have had an awesome momento of the day!!
• My sunscreen worked really well!  Okay, that's a pretty weak start.  But it's true.  Out in the blazing sun all day . . . no clouds . . . and I didn't get burned at all.  At midday I took a cold, wet towel and cleaned off my face, neck and arms and re-applied the sunscreen.  Perfect.
• The 5 mile loop itself, was a good distance . . . especially with Harris-Teeter at the 1/2 way point!  Maybe could have been a 10 or 12 1/2 mile loop.
• My clothing and equipment were comfortable.  Nothing special here . . . since temperatures were so high I just had my favorite old running shorts and a tech shirt.  Plus I carried my Nathan fluid belt.
• Fantastic help from running friends.  Could not have been improved on.
• Having a cooler of hand towels in ice water was GREAT!  Draping one around my neck during mid-day heat was super.
• My wide-brimmed Tilley hat was perfect during the mid-day sun.  Sunday, I just popped it in the washer.

This was a great experience, even if I wasn't successful.  I learn a lot that should help me if / when I try this 100 mile thing again!

My 100 mile Run Attempt: a crash & burn story

"I search inside for that inter-strength I know is there . . . somewhere!  It's mile 85 and I'm tired and hurting badly.  But its only 15 miles to my first 100 mile finish!  I keep telling myself to just keep moving forward . . . it's almost over!  I can do this!  I CAN do this! . . . I've never failed to finish a race, and I'm not going to start today! I can do this!"


"Hold it . . . something's wrong!  Very wrong!  That's not mile 85!  What's going on?  How can this be?  That's mile 35!  Maybe someone just split the "8" in half . . . must really be mile 85!  No . . . I'm at the lap counter and it clearly says I'm at mile 35!  I must be sleeping . . . just having a nightmare!  Come on Frank . . . wake up!  Wake up!"

 But I can't wake up . . . because it wasn't a dream.

I'm such a rookie at these ultra runs.  Plus, I'm just not very bright.  I got a lot of good advice from experienced 100 mile finishers.  Lot's of great tips.  Plus, one bit of fairly consistent advice . . . start out slowly, very slowly.  Slower then you think you should.  REALLY SLOW!

At the end of 5 miles I was about 20 minutes AHEAD of my goal pace.  By mile 10, I was almost 50 minutes ahead!  I knew I was going too fast.  But I just didn't force myself to slow down.

In my defense, I knew it was going to get hot Saturday.  So, I sort of adjusted my running plans to adapt to the conditions I was being dealt.  I decided that once the temperatures climbed to the mid 70s I would start only walking . . . no running at all.  And I would keep that up until the sun began to dip and the temperatures moderated some.  Then, I would start back my run / walk intervals. (Note to self:  this plan didn't work out so good!)

I passed the marathon point at about 5:45.  Slow, but not slow enough.  But at this point I felt great!  It was about this time I shifted to walking only as the temperatures started getting up there!  Actually, I felt good up until about 33 miles.  By mile 35 I knew I was in trouble . . . serious trouble!  Not health-wise . . . but I knew 100 miles was likely not going to happen.   My walking was no longer a strategy, it was a necessity.  At mile 40 I crashed!  Bad!  I decided to stop and take a 30 minute nap!  I wasn't really sleepy, but I was hoping for some sort of miracle.  Sleep through some of the heat and recover some.


Actually that may have been my best move of the day.  When I woke up and got moving again, I had recovered to some degree!  The sun angle was much lower, and the temperatures had just started to moderate some.  I returned to a run / walk interval (but way more walking then running!) and even toyed with the thought that maybe I could continue on through the night.  But by the end of another 5 mile lap I knew my day would be done at 50.  And so it was.  The night before talking with Connie, I had acknowledged the next day didn't look good.  But anything less then 50 miles would be a failure.  So . . . while I don't look at this as a total failure, it was a DNF . . . the first DNF I've ever had.

 But this really isn't the story that needs to be told.  The real story are the members of the Rocky Mount Endurance Club that that were out there all day long pacing me!  In the morning it was great having these great people to run with!  I felt great and totally enjoyed the company.  This was going to be their normal Saturday long run.  But I expected that once the morning passed I would pretty much be going it alone.  After all, this was Easter weekend and everyone had family matters going on, company coming, etc.

But folks were there all day long!  I soo appreciated all their support and concern!

I'm afraid I may miss someone when I try to mention everyone's name.  So sorry if I do!!
Early in the morning I saw Larry McKeel, Ron Fleming, Ralph Willey, Arthur Bennett, Russ Hensley.  Then, Charlotte Burnett and Jeff.  And then Patti Miller came.  Several times saw Eric Pate and Steve Cooper.

Then, Patti's husband Jeff and daughter Kayla and son Brandon came.  Kayla had made a sign of support for me!!!!  That really touched me!
















Kevin Boudreau came out for quite a while, then Ron Fleming and his dog Max returned for amother lap.





Then, Elaine Weisner joined me for my "crash and burn!"  (Sorry Elaine, I know you were ready to go a lot further!)  After my 30-minute nap, Steve and Tampa Cooper and their son Gabe came by and Steve joined me as did my buddy and Elaine's husband, Brad Weisner.  Soon Ron Fleming returned yet again.  Then, Amber Poole and Jon Shingleton joined the parade as did Eric Pate plus Jeff returned! (Jeff is just starting his running, but believe you me, he is going to be a really good runner soon!).  Scott Wingfield also came by with his truck full of kids!  Plus, several others drove by during the day, just to check up on progress.

All these folks were totally there for me and I appreciate it so much.  Also, Brian Lankford!  Brian was resting, getting ready to join me from midnight until 6 am!  Sorry I let you down Brian!

For the last 10 miles, this fun group of folks looked like a gang of teenagers out at night, walking the streets  We're luck the police didn't stop us!!  It was really like a moving party!  Quite funny . . . though I didn't feel like laughing at all!  Everything hurt!

Last but certainly not least . . . thank you Connie!  For everything you did.












So . . . with there be another 100 attempt?  Certainly not anytime soon and maybe not ever.  This one beat me down pretty hard.  Last night I told Connie this was both my first and last 100 attempt.  And maybe it was. But . . . . maybe . . . . possibly . . .

Here are some more pictures.

DNF

Just a quick update for those of you interested . . .

Basically, I wilted like grass clipping on hot blacktop.  My first DNF in my running life.  I was done by mile 35, but finished 50 only thanks to a whole bunch of great RMEC members who came out and kept me moving forward. 

Got really good at the "death march" . . . . more later

Need your good thoughts! And prayers!

Since . . .

• I didn't get in the Umstead 100 this last weekend
• I'm in fairly good physical condition right now
• running 100 miles is on my "bucket list"
• I'm not getting any younger
• there are no other 100 milers close by happening soon
• I probably wouldn't make any official race cut-off anyway
• temperatures are getting warmer every day

I decided my first 100 mile run would be this coming weekend . . . on my own.  On the roads in Rocky Mount.  No shirt, no buckle.  Just one old, stubborn old fool, trying . . . wish me luck.

Who is the boss!

Running is all about learning to deal with pain. Pushing through mental barriers.  Not listening to your body when it tries to tell you it's tired and wants to quit.  Usually the pain is associated with tired legs, muscle cramps, blisters, the wall, etc.  But sometimes pain comes in other forms.

The story for this race really starts Friday evening, when I felt the start of another fun evening with my friend, "Diverticulosis."  Whenever "Di" drops by, its always a fun several days until the symptoms pass.    This time "Di" didn't hang around quite as long as usual, but I was still concerned.  Friday night was tough.  And Saturday was no picnic either.  After entertaining her I just didn't know how I would do running the Tobacco Road Marathon Sunday . . . or even if I would be able to.  Let's just say that after two days of "Di's" visit, I was bloated . . . and it wasn't just the feeling of being bloated!

But no worries . . . by Sunday morning I felt at least 90% normal.  No real pain at least.  But I was still full!

But by about the fifth mile the pressures started building! And folks, when the intestines decide that it's time . . . well . . . it's time.  They don't listen to all that psychological mumbo-jumbo.  They refuse your tricks about "mind over matter."  They don't care about your goals, what you have planned.  Quite frankly, the bowels are the "boss of the body" and if you ever doubt that, just test them!

By mile 6, the boss started insisting I listen to him!  I wanted to hurry . . . but hurrying just made it worse.  But I HAD to hurry! . . . and luckily . . . there in the distance I saw porta-potties!  Yyyyyeeeeeesssssss!  When I got there, just to keep the fun going I was #3 in line!  My blood pressure climbed to alarming levels, and it felt like I had  quickly developed a fever of 102 at least.  But thank God, the line moved fairly fast! I made it just in time!

And coming out . . . I was a force to be reckoned with!  Don't know when I ever felt so good . . . and light!

Soon after, I saw Ashley Bass fly by running his first marathon I believe (He finished sub 3 hours and finished 16th or 17th!












I really liked the Tobacco Road course . . . flat as any!  Plus there were several chances to see runners ahead with two out-and-back sections.  I love that!  Makes for a FUN race!

Saw Brian Langford, Dave Lavely, Michael Forrester, Tyler Peek, Scott Wingfield, Gerry Felton, Kevin Boudreau, Joey Anderson, Tracy Proctor to name a few!  I love that!  Got pictures of some . . . hate I didn't get everyone's!  Also saw Jonathon Savage leading a pace group of runners.  He had quite a following!

Hit the first turn-around feeling strong and light . . . and no more intestinal issues!  One thing about this Tobacco Road trail . . . it all looks the same!  That's not bad!  It was pretty!  But I really couldn't figure out where I was, and how far to the next key point!  Didn't seem too long until I came to the second out-and back section, and quickly saw Dave Lavely screaming by!  All the others followed . . . except I didn't see Brian Langford and Michael Forrester.  (Turns out they had already made the turn!).

Especially enjoy seeing Scott savora beer provided by the local Hash House Harriers!  Yes . . . I got mine on the way back!  Thanks Hash!















I refused to look at my watch during the race and I purposefully didn't bring my Garmin.  But I knew I was running good and still felt strong at 16.  It was around here where I looked ahead and saw my friend Laura MacLean . . . out in the trail taking pictures!!  Odd not to see her running, but she has the Umstead 100 next weekend . . . so she gets a hall pass.  Laura ran with me for a short way and promised the be there to take my picture on my return.



By the next turn-around I was starting to feel it!  But I managed to keep my intervals fairly consistent . . . though I did walk some of the uphills (they were really just slow rises . . . but close enough for me to walk!).

I love the back-of-the-packers!  No one is moving all that fast and everyone has an encouraging word.  Runners are great!  I'm sure the front-runners are too, but they are so focused and running so fast they really don't socialize much.  But us "back-of-the-packers" just have a virtual party!

Soon I saw Laura again and she ran with me for awhile . . . really lifted my spirits!  Thanks Laura!  You're the best! Really!

Seemed like no time until I made the turn and had 3+ miles to go.  I struggled the last three, but still managed to keep my planned intervals.  I did a pretty good job of pushing through the pain.  Ended with a 5:26.  Not great by most standards, but I was thrilled!  Believe this was my "fastest" marathon in two years at least!  No way I'll ever beat my 3:58 PR . . . that was years ago. 

Here are a few more pictures

Going for a New Record

This Sunday, I'm going for a CPR at Tobacco Road Marathon and I've got to admit, I'm feeling very good about my chances!  This course is set up for me and my racing skills.  And with a little luck, I have a CYPR too.  And who knows maybe even a APR as well, though that will be a stretch!  Just hope I have a pacer who can keep me on task!

Thinking I may need to get a haircut Saturday to minimize wind resistance.

But I believe I need to borrow a pair of red shoes with orange shoe laces . . .  I hear they are "fast" . . .

Triumph at Umstead!

"I need every advantage possible today if I'm going to succeed . . .

Ahhhhh . . . I know!  If I start the at the back of the pack I'm giving up 30-45 seconds.  And why?  Just to be NICE to all the FASTER runners here today?  Heck . . . they didn't have my race day challenges . . . to hell with them!  Let THEM be nice to ME!  I'm starting from the FRONT!"

So I started heading up through the crowd to start on the first row!  30-40 seconds in the bank!  NICE!

But some plans just fail.  On my move to the front I run into Mark Long, Tom Herbst, Tyler Peak and Darrell Elliott.  Had to say hello to these guys!  And then the unthinkable . . . I was boxed in.  But still I was maybe 1/2 way to the front . . . 15-20 seconds banked.  That would just have to do.

Another advantage of starting in the front is you get to run with folks you normally don't get to.  Heading out from Camp Lapihio I got to catch up a bit with Frank Maguire until my first walk break came.  Another advantage was for awhile I was ahead of Eric Pate, Ron Fleming AND Scott Wingfield!  YES!

One of the really nice parts of the Umstead course is there are a lot of sections that you run out-and-backs so you get to see those ahead of you.  Running out by the airport overlook, I see the leaders fly by and then eventually everyone else!  It's shaping up to be a great day!

Coming back from the turnaround I run awhile with Lee Cox.  I've seen Lee at several races but we never really met.  Lee was running in sandals and was really using this race as training for the Umstead 100 coming up soon.  Turns out Lee and I both love fishing and I enjoyed spending some time with him.

At about the 3 1/2 mile point we head into the single track portion of the race . . . my specialty!  Just ahead of me was Stephen Lilly . . . a friend from a lot of races.  We had plenty of time to catch up since we last talked.  As we were heading down one of the hills we saw a kid on a mountain bike ahead!  Pretty rough trail for such a young kid and quite frankly we were a little concern both for him and for our safety passing him!  Hope he got by the "Tree of Death" okay!



Soon we caught up with Kerrie Anne Loyd, a first-time marathoner from Atlanta . . . a very neat young lady who is about to get her PhD.  Eventually Stephen pulled ahead and Kerrie Anne and I got to sort of get to know each other.  One thing about Kerrie Anne is she wouldn't walk.  Never!  She might go slow up a hill, but she wouldn't walk!

Near the end of the single track porting, Kerrie Annie and I picked up another first time marathoner, Mark Swan from near Raleigh.  After passing the Cedar Ridge Trail intersection and going down Corkscrew Hill, Kerrie Anne and Mark pulled ahead and I was by myself.

At the Reedy Creek Aid Station, I grabbed some Oreo cookies . . . not something that usually sounds good to me while running  but hit the spot today.  At this point I was cruising along pretty.  But soon the lead runner passes me!  Honestly he looked like he was just having an easy run.  Very relaxed and didn't appear to be pressing at all!  The second runner passed and he was definitely working hard . . . much harder then the leader if looks are not decieving!

Passing the straight section beside Ebenezer Church Road, I knew the fun was about to begin!  The hills coming up happen at exactly the wrong time!

The first big one is the worst!  I just try to walk up it as fast as I can, and then take advantage of gravity on the back side!  To me, this section going out is way harder then coming back after the turnaround at the Graylyn Aid Station turnaround.  I just keep pressing my pace all I can . . . but I'm tiring.

One great thing about this section is you get to see everyone!  Anthony Corriveau passed me before I even knew it was him!   He was flying down the trail!  Laura McLean passes.  And then here comes Shannon Johnstone, in 4th place but still snapping pictures!!

Mark Long passes me.  He's really moving well in spite of his recent injury layoff.  I have to kid him about his "poor conditioning!!"  I believe he was ahead of his last year's pace (relative to me!).  Right behind Mark was Scott Wingfield.  Then, Eric Pate and Ron Fleming quickly appeared.  All seemed to be running strong (though later Ron said he was struggling badly!).

Making the turn to Graylyn I see the sisters again . . . still laughing!

Nearing the Graylyn Aid Station / turnaround, I saw Amber Poole and Jon Shingleton.  Due to life's interruptions, their training was way short of what they wanted, but I was "blown away" to see how strong they were running!  Well ahead of me!

The return trip from Graylyn back to Reedy Creek seemed to pass quickly but I'm slowing down.  Even the trees are taunting me!  

Katherine Kemp from Wilmington caught up to me on the Ebenezer Church Road straight section.  This was Katherine's fourth Marathon (and her second Umstead!).  I enjoyed our few minutes together, but she pulled ahead and zoomed on up the trail!

My plan all along was to go as hard as I could to reach the final cut-off station at the Cedar Ridge Aid Station.  Last year, they told me I missed the cut-off at Reedy Creek by 5 seconds . . . but told me if I could pick it up and make it to Cedar Ridge before their cutoff, they would let me finish.  So, really my race this year was to the Cedar Ridge Aid Station!  After that, I just had a 3 1/3 to 4 mile "cool down!"

At Reedy Creek I asked had I made their cut-off.  They didn't know when their cut-off was, so obviously I had made that cut-off!  Just one more to go!  I tried to take advantage of the long downhill leaving Reedy Creek.  But all of a sudden my left hamstring started cramping up . . . I never cramp up!  I tried running with my left leg straight (bet that looked funny as in my mind I looked like "Chester" on Gunsmoke!)  Running straight-legged didn't work too well.  I walked for a while and stopped several times to stretch . . . that did seem to help some.  But the cramps kept coming back.  My pace had slowed significantly and I still hadn't reached the final cut-off!

Heading up Corkscrew Hill, I tried to push it . . . but that's hard to do going up that mother!  But I ran all of it I could (not really that much!)  Going uphill didn't cause as much cramping as going down.  Finally . . . the top . . . and the Cedar Ridge Aid Station,  And final cut-off!  And I had made it!!  What a relief!  I was some kind of relieved!  I would be an official finisher!

Heading down Cedar Ridge I got to see a bunch more folks!  First was Lee Cox who celebrated with me on making the cut-off!  Then, Lisa McFadden and her sister, Samantha, looked fresh as daiseys!  Samantha was running her first marathon and had had a cornea issue with her left eye, which was patched!  Even with the one-eye handicap she was doing great!  And Lisa is just one of my favorite running friends!  One of the world's nicest folks who always makes my day a little brighter!

Mark Swan passes.  He has really kept his pace and done well!  I congratulate him on his first marathon finish (just a little early!).  Then, I see Tom Herbst coming up the hill with a smile and a word of encourgament!  Next, I see Amber heading up the hill and seeming fresh and strong!  Soon I pass Jon, just a tad behind.  Then, Katherine, then Kerrie Anne!

I believe the nicest thing about trail runners and ultra runners is the sense of support and encouragement everyone passes along.  Everyone has a word of encouragement for each runner!  And it real!  Everyone means it!  Just a great sense of community out there!

Cedar Ridge is a bitch!  But I kicked it's ass . . . in a slow, plodding, walking sort of way!

Then it's back on the hard, packed stone surface of Reedy Creek Trail!  One last big hill appropriately named "Cemetery Hill."  Passing the top, I see the graves of past runners that didn't make it!  (Or maybe the graves were just early residents!).

I got to the turn back to Camp Lapihio, but I wasn't sure I had the right turn.  No one was there.  But I did see a sign with a red arrow pointing to the right, so I made the turn and soon knew I had guessed right.  Soon I see cars of runners heading home.  All stop and shout words of encouragement and congratulations!  But maybe I'm looking so bad they are stopping, thinking its a funeral!

I cross the finish line at 5:54!  10 minutes better then last year!

And surprise!!  Who is waiting there at the finish line for me but Eric Pate!  What a nice guy to sit around an hour just for me to finish!  Thanks Eric!

At the finish got to celebrate our victories with Katherine and Kerrie Anne.  Also, Frank and Donna Maguire and Stephen Lilly were still hanging around!  As was Lisa McFadden and her sister.  And another of my favorite people in running, Laura MacLean.  Laura had come in 3rd for the women!  And still hanging around to congratulate us "back-of-the-packers!"

As I came out from getting my Moe's Burrito, Kerrie Anne was sitting with her friend, Mickey Fong (AKA Bubbles!), who I had met at Uhwarrie.  I had to sit down and catch up with them.  What fun people!  Mickey finished as the 13th female!  Mickey is friends of Anthony Corriveau and Shannon Johnstone . . . both of whom won awards!   Way to go you two! 

And speaking of fun . . . I DID have fun!  And fun was something that had been lacking recently in my running.  As we were walking to our cars, Laura MacLean told me she loved seeing me smiling so much today!  And I was smiling . . . and enjoying being with so many great folks.

Just a terrific day!

Pictures I took from the day.

Pictures taken by Shannon Johnstone

PS . . . By the way, at Umstead you get a Finisher's Pint Glass rather then a medal.  Just my luck I got a defective glass.  Won't hold beer!  Strange . . . I can't see where it's leaking though . . .

Time for a change . . .

I've been "going at it" for quite a while now.  I started back running in 2003 after a 12 year period where I believed I couldn't run anymore (bad medical advice!).  But since I started running again, I have hardly taken a break.  Come to think of it I've really only had two breaks.

I took 7 days off when I had knee surgery . . . but it really wasn't much of a break.  I actually started back on the ellipse machine two days after surgery.  I did have to take about six months off in 2006 when I tore / irritated my upper hamstring where it attaches to the hip.  That really was six months off . . . no running at all.

Excepting these two, I have been running . . . a lot!  For the last two years I've been averaging a marathon (or longer) a month or more. There are a ton of people that run more and run longer . . . but for me this is a lot.

Believe me, I'm not a gifted athlete!  Those of you that know me know that is absolutely the truth.  At my best, I was a mid-pack runner.  But what I lack in ability I make up for in focus and persistence.   Once I start something I will not quit.

While I might not be a gifted runner,  I've always totally enjoyed my running.  And I've enjoyed the friends I've made while running.  But I'm tired.  Mentally tired, I believe.

My times have been getting slower and slower.  And I don't believe it is as physical as it is mental.  Walking has become too easy to do!  As I've started running ultramarathons, I have to wal more . . . especially up hills.  But most ultra runners do this!  It's a fact of life for these races.  To finish a 50k or longer you have to slow down.  Plus, most ultras are run on trails where the terrain is more severe (roads are graded but trails just follow the land!).  But once you start walking, it becomes mentally easier to walk.  So I believe I now walk more then I should.  More then I physically have to.  I've lost the mental toughness to run through the tiredness and pain.

So I'm getting more and more use to walking and going slow. And as I do this more often, my physical conditioning declines.

Plus, I don't really train!  Essentially, one race is my training for the next one!  In the last couple of months I started trying to run "pickups" or "intervals" one day a week . . . and I believe it has helped a tad!  Maybe if I ran a 5k I could go a little faster!  But it is not translating into faster marathons and ultras.  I'm stuck in a downward spiral where my times get slower and slower.  I've become a "blip bird."  (for the uninformed a blip bird is a bird that flies with ever increasing velocity in every decreasing almost concentric circles until it finally goes "blip" right up it's own ass!)

But who cares what my speed it?  Who cares if my marathons take longer?  As long as I'm having fun it doesn't matter.  But recently I have not been having as much fun!  There are these pesky things created by race directors called "cut-off times" and they are now a source of concern at almost every race.  I don't blame race director at all . . . they have to balance their runners' experiences with those of their volunteers.  And to ask a volunteer to hang around an extra hour for just a very few runners hardly makes sense.

Most of the large marathons are fairly generous with their cut-off times.  Most allow and even encourage walkers, so their cut-off times are 7-8 hours.  But to be honest I really don't like these "big event" race.  And I love running trails in the woods.  But these trail runs are the runs where cut-off times are usually shorter!!

So . . . what are my options?  Here are some I've been considering . . .

• TAKE 3-6 MONTHS OFF.  Limit long runs to 8-10 miles max.  Maybe focus more on building speed.  Run a few 5ks.  Then, build back my distance.  This seems to be a fairly good option.
• FORGET ORGANIZED RUNNING EVENTS and just run on my own.  Set up my own aid.  Run where I want, and when I want.  From  pure running perspective, this is a really good option but what I give up is running with other runners.  True, at the back of the pack I usually run alone, but before the race it's a lot of fun talking with folks . . . and seeing runners pass back by me on "out-and-back" courses.  Plus, I know it is crazy, but I still like the medals and shirts!
• JUST RUN "BIG EVENT" RACES WITH GENEROUS "CUT_OFF" TIMES.  By definition, there are always a lot of people there.  And usually there are good shirts and medals.  But these races are almost always on roads, and I really HATE crowds.  Don't know why, but I always have.  Plus, these are expensive options . . . travel, hotels, entry fees . . . it just costs a lot more and that is an issue.
• GET A REAL "TRAINER" TO HELP ME DEVELOP A PLAN.  Rather that just take 3-6 months off, I believe a well-developed training plan could help me add speed without stopping my long runs and then building back.  But following a "plan" doesn't sound like a lot of fun . . . and "fun" is why I run.  Plus, I really hate long-runs training runs by myself.  I usually don't push myself very hard.  But still this is a fairly good option.  Maybe if I was running faster and not having to focus on "cut-offs" the fun would return!

Bet there are some other options I haven't considered.  But I need to do something.  If I don't, nothing will change.  If you've been reading my blog for awhile you know this has been eating at me more and more.  I need ideas, not cheerleaders.

Next weekend I have the Umstead Trail Marathon.  Last year, I had to totally bust my ass to make the cut-off time and I was the last official finisher.  This year . . . I'm slower.  But we'll see.  Even if I make the cut-off for this one, I need a new plan.  I'm not just going to magically speed up.

2010 Rocky Mount Marathon is history

Not sure exactly how many folks ended up participating!

We took the traditional starting lineup picture but then Misty Schmitt, Elaine & Brad Wiesner showed up just before the races started.  Then, once we started running, Michael Forrester showed up.  Plus, when I was finishing 6 miles, Elaine, Misty and introduced me to Husain (?) who was from Atlanta.  So the Rocky Mount Marathon pulled folks from multiple states plus we became an international event!  That's right . . .we went multi-national when Jim Plant from England showed up too.  Next year, we may NOT allow foreigners to participate . . .

It turned out to be a spectacular day.  Cool but clear to start but temperatures rose all day but never got too hot.  And no breeze at all!  Perfect racing weather!

I haven't gotten results from the 1/2 marathon yet, but I understand Elaine Weisner took top honors in the 10k event.  And her husband, Brad, won the 30k event!  Way to go Brad and Elaine . . . keep it in the family!  (Okay . . . we didn't publicize that we were having a 30k event.  It was a last minute decision!)

In the marathon, Jim Plant, with a strong surge over the last mile, finished in first place.  (Now you know why the race committee is re-thinking our policy on foreign entrants!  But Jim does make it more complicated since he is also a US citizen living in Sanford. . . ).  Here is a picture of Jim just before entering the finish line chute, clearly realizing this win was his!

I had considered running the 50k . . . but since there were no other entries in that distance (and I was too damn tired to go further!)  I settled for a second place marathon finish.

Last year's marathon winner, Dave Lavely, was there to defend his title, but was totally missing from the marathon finisher listing!  Guess he opted to drop down to another event . . .

Hope everyone had as much fun as I did!  Was really great getting everyone together and a beautiful day.

Last weekend didn't work out . . . maybe this weekend!

First a little history.

In 2008 we had the first running of the Rocky Mount Marathon.  Quite honestly, participation was marginal at best.  Probably 10 folks toed the starting line.  In the end, Arthur Bennett finished the 1/2 Marathon with the best 13.1 mile time, and I managed to hang on and cross the finish line of the 26.2 mile event in first place.

Okay . . . Arthur was the only one to complete the 13.1 mile event . . . and I was the only finisher of the 26.2 mile event.    Still, crossing the finish line first is a win!

(Picture shows the crowd going wild as I cross the finish line for the win!)







Fast forward to 2009 and the second running of the Rocky Mount Marathon.  Excitement was high, as there were at least twice as many starting the race as in 2008.

For 2009 we opted to not have a 1/2 marathon event.  But we did add a 50k event.  With temperatures remaining in the high 30s or low 40s, runners had a terrific day for running.  In the end, Dave Lavely managed to eek out the marathon win and yours truly finished first in the 50k.

Okay . . . Dave was the only runner that braved the cold conditions to finish the marathon and ditto for me in the 50k.  Still . . . the way I see it . . . if you cross the finish line first . . . YOU WIN!  (Notice we have not mentioned finish times here.  Since the event was not "chip timed" we opted to ignore times totally . . . if you can't be accurate, then say nothing!)

Okay, move now to 2010 . . . the dawning of a new decade.

We opted to vastly increase the marketing of this event.  Since the Saturday before, snow forced the cancellation of the Myrtle Beach Marathon and the local Sweetheart 5k, the race committee (me) voted unamiously to go to great lengths to notify others of this year's Rocky Mount Marathon and 50k.  Plus, we opted to add back the 1/2 marathon option.  At this point, the committee has mixed feeling about slow registrations for 2010.  On the negative side, the committee hoped for more interest and excitement about this low-cost option (cost being $0!).  But on the positive side we are excited that likey the course won't be too congested and hamper the effort of yours truly to finish as a winner for the third consecutive year.

Stay tuned . . .

This may be my big chance!

For the first time in probably 4 years, I'm running a 5k tomorrow . . . or at least I'm suppose to!  But I'm getting more excited by the minute.  Snow is predicted!

This could be my big chance!  Those of you that follow my blog know I've never actually placed in a "real" race!  Sure . . . I won the Rocky Mount Marathon two years ago and the Rocky Mount 50k last year.  But to be honest . . . I was the only official participant in each of these.

But the Sweetheart 5k could be a very different story!  3-4 inches of snow is predicted for tomorrow morning!  YESSSSSSS!  If I can just make the normal 1 hour drive.

And I hope Ralph Willey's driveway is steep!  "Stay home Ralph!  It's probably going to be really bad weather . . . and the driving will be really, really bad!"

I've had six days of rest and I'm ready . . .

Uwharrie . . . not a hard as expected!

Everything leading up to this race caused concern:

• Friends who had run Uwharrie in the past kept talking about how hard the trails were.
• The day prior to the race, the eastern US had a tremendous rain / snow event.  Not sure how much rain fell, but there as a lot of it!
• Race volunteers I talked with Friday night were talking about putting up ropes at stream crossing because the water levels were sooo high.   They said the trails were more streams then trails, with huge amounts of water flowing down.  One who ran 8 miles talked about how cold he got . . . and just couldn’t warm up due to the combination of cold and rain.
• Park rangers said the parking area was too wet for cars (Duh!) so race officials had to scramble and put together a plan for participants to park at one of two nearby churches and ride shuttle vans to the race start.
• Race officials were reserving the right to cancel the race up until the last minute.  And at the start of the 40 miler told runners they might cut their race short at 20 if the trails were too bad.
• The race officials made a course change to bypass a section that was hammered by all the water.  They said it would be simply a mud bath.
• They made a decision to not time the race, taking the timing volunteers and moving them to stream crossing duties.
• Weather reports indicated the temperatures would stay in the 30s with rain / snow mixes all day.

I’ve got to admit, all this news got my attention.  But I was still really looking forward to the deep stream crossings and the muddy race . . . just was unsure what clothing to wear.

Race Morning

Race morning the rains had stopped for the most part, and temps were comfortable in the mid 30s. Morning weather reports sounded like all the significant rains had ended.  Ron Fleming and I decided to go early, anticipating problems with the shuttle service (there were none!)  We ended up getting to the start area by 7 am in time to see off the 40 miles and had a wait of 1 hour for our race to start.

At the start I finally got to actually meet in person Anthony Corriveau and Shannon Johnstone.  We've e-mailed for months but never actually had the chance to meet.  Both were running their first 40 miler . . . great choice of days!!  I also got to catch up with a bunch of friends and acquaintances.

The Start

With little fanfare, they started the race.  Immediately, we headed up one of the steepest climbs of the day.

While the trails were really wet, and there was mud in a lot of areas, for the most part the trails were amazingly good!  And it turns out that the stream levels had dropped significantly, making the crossings not much worst then what I would guess to be normal.  But with all the snow melt and the cold rains the day before, the water was VERY cold!  And the streams ran fairly clear so we could see our footing.  There was only one crossing where the water level was above my knee . . . piece of cake!  Some folks tried to avoid the water, but I just jumped in!

There are some moderately steep trail sections and TONS of loose rocks!  Loose racks are really the story of Uwharrie.  Plus, roots a plenty!  But I would rate the trails themselves as moderate; certainly not super challenging. Don’t get me wrong . . . these trails got me plenty tired!  20 miles at Uwharrie is equivalent to a marathon for sure.

Turns out I chose my clothing perfectly . . . two tech shirts, a light wind jacket (that came off about 2 miles into the race), a toboggan and light gloves.  I was very comfortable all day.

Before the race I met Matthew from Washington DC.  Matthew is an ultra runner and was running his first 20 miler . . . a guaranteed PR he thought!  He promised he would finish behind me but I knew I could be slower then him!  Turns out we had a very similar pace and running philosophy.  Unfortunately, as we were descending a muddy hill around mile 6 ½, two ladies in front just stopped!  Matthew tried to put on the breaks, but slipped in the mud and went down . . . hard.  He got up and continued on, but he had hurt his back.  Then, as we were arriving at the mile 8 aid station (and finish for the 8 milers), he tripped again . . . and again went down hard.  He finally got up and told me he was done for the day.  I had really enjoyed his company and missed running with him the rest of the day.  Hope he is okay.

For the rest of the day I played leap-frog with the rest of my “back-of-the-pack” friends (Patsy Hillyer and Christine Lamia mostly.)  Two neat ladies I enjoyed getting to know some!  This was Patsy's first run over I believe it was 10 miles!  She killed it!  And Christine ran like a lady possesed the last few miles, leaving me in her mud tracks!

I also enjoyed seeing all the 40 milers on their return trip.  AC and Shannon both looked amazingly strong as did Lisa.  I ended up the day in a little over 5 hours and still had some energy left.  All in all a very good day!

After the race, I was so lucky that Christine’s husband Vince was there at the finish waiting for her and they gave me a ride back to my car so I didn’t have to wait for the shuttle.  Thanks folks!  Hope we can meet up again sometime soon.  I don't know what happened to Patsy!  I saw her finish . . . but then she disappeared and I didn't get to congratulate her on her unbelievable run.

It's now Monday . . . and I'm sore . . . really sore!  That rarely happens.  Guess it was the mud!

Here is a link to the pictures I took:
http://www.flickr.com/photos/triple_f/sets/72157623256499257/

Here is a link to some great pictures Ron Fleming took (password 1234)
http://s48.photobucket.com/albums/f207/rflem550/Races/Uwharrie%20Mountain%20Run%2020%20Miler/?albumview=slideshow

Guess I have a little attitude!

I read back over my last post and realize how much I "vented."  A little 60 year old attitude popped out!!  Guess I needed to do that . . . I sure didn't mean to offend anyone!  Sorry if I did!

I'm really looking forward to Uwharrie this coming weekend.  Just wish I had signed up for the 40 (I'm saying that now . . . BEFORE I run it!!) But it will be a blast!

Then, its on to Vail, Colorado to visit my daughter, Laurie!  If anyone has any friends going to Vail next week, please advise them to keep clear of the "bunny slope!"

The advantages of being a slow runner . . .

In the last year or so, I have become increasingly aware of the multiple advantages of being one of the runners at the "back of the pack."  In my earlier years I was a "mid-packer," running marathons in 4 hours or so.  I knew things were different for me then the guys and gals at the front, but the differences weren't all that evident.  But in the last few years, my pace has been slowing considerably.  Most of you faster runners just don't know what you're missing!  Here are a few advantages of slowing it down . . .

• For me and my "back of the pack" buddies, a "day of fun" stretches out sooooo much further!  As a front runner in a marathon, a front runner only gets to run 2 1/2 hours, or maybe 3 hours . . or maybe even 4 hours.  But my buddies and I get to continue on at least another hour and half!  And races don't even charge us for all the extra fun!
• In fact, races actually reward me for running slow!!!  If a marathon entry costs $100 and you only run 2 1/2 hours it cost you 66 cents per minute to run.  But for us "back of the packers," the price drops to 28 cents per minute . . . a discount of almost 58%!!  This is HUGE!  So . . . running for us "back of the packers" is much more economical!
• We get a greater opportunity to develop our pain tolerances for much longer durations.  I'm sure it must hurt to run a 50k in 4 hours . . . and that is quite an accomplishment if you do that!  But imagine the feeling of of accomplishment you would have if you continue on and endured the pain for twice that long!  (Hope this doesn't sound like bragging!!).  I would even run slower to develop even MORE tolerance, but race directors seem to be trying to limit how good us slow runners can become by instituting the dreaded "cut-off" times, meant to limit our fun and somehow limit our pain-tolerance development.
• As a "back of the packer" I've learned to be VERY flexible and self-sufficient!  Front runners NEVER have to deal with comments like, "Sorry, but we ran out of gels about an hour ago . . . maybe they will have more at the next stop!"  (By the way, the next stop NEVER has any either!!).  And it becomes even more exciting when all the fluid are gone and you still have 30 more minutes to endure . . . er . . 30 more minutes of fun to enjoy!  At my last 50k race (where I was the last runner . . . but still beat the cut-off by 30 minutes!) they had: 1) packed up all "eats", 2) had run out of gatorade and 3) had two, four ounce cups of water waiting on me!  You "front runners" never get to practice your patience and flexibility like this!
• Also, as a "back of the packer" I learned to be appreciative of the little things!  Like at this same last 50k race, they ran out of finishers awards . . . but managed to scrape up something to present me with at the finish line.  I really did appreciate the extra effort . . . they could have just had nothing!  At another race, they presented finisher with special finisher shirts . . . but unfortunately they had run out by the time me and ":my buds" finished!  Heck . . . we've already got plenty of shirts!

Now I'm not trying to "knock" you fast folks.  I'm sure you still enjoy your runs too!  And I believe there is a place in running for you.  But I have to admit, I can't help but have a certain feeling of superiority . . .

How long is a "long run"???

Opinions differ.  Guess it depends on where you are in your training.  I sure remember days when a 6 mile run was a long one!  I also remember when a 15 mile run was just a "chip shot!"

Well, today,the answer is simple!  Today, a long run was only 13 miles!  When I headed out this afternoon, I thought a long run would probably be 18-20 miles . . . but I was wrong!

The run felt great!  I had a blast and felt really strong . . . but my new shorts started chafing me!  Plus, I'm planning to do the Fall Lake Run next weekend . . . not sure what I'll do.

Marathon?  Or 50K?  Not sure.  Definitely not the 50 miler!  Then, the next weekend I'm doing the Uhwarrie 20 miler. (Got to admit I wish I had signed up for the 40 mile run.)  So, I'm thinking either marathon or 50k next weekend, then the 20 mile run at Uhwarrie.  Should be fun no matter what I do next weekend!

The day after Uhwarrie,  I'm flying to Denver.  Then, over to Vail to spend a few days with my daughter, Laurie.  Can't wait!

Frosty WAS Frosty!

Nothing funny or clever to say about the 2009 Frosty 50k . . . this one was a challenge!  Not because of a tough course, but the temperature and winds made the race just work.  Hard work.

17* at 8am when the race started.  31* when I finished . . . and it got as hot as 35*!  The Frosty 50k was definitely well named!  No wind at the start, but by 9:30 or so the winds kicked up.  Not terribly strong but they just cut through you and made the temperatures seems even colder.  But no snow on the ground!

I made fairly good clothing choices and was prepared for the temps (and the mid-day wind!).   I was never really uncomfortable.  Tights, nylon shell pants, three tech shirts, gloves, a wind shirt, toboggan and a balacava!  But there were two or three fools out there that actually wore shorts!!

Usually before the start of a race, you have a chance to visit some with friends you've made at other races.  But for this one, everyone stayed in their cars until 5 minutes before the start!  Still, I happened to find myself standing next to Michelle Hepler, someone I had met at last year's Frosty 50.  Other than Michelle, I only saw Eric Chatham and Ron Fleming (we had shared a motel room the night before!).  It was only later on the course that I saw the others!

 Here is a picture of Michelle and her friends at about mile 8 (Michelle is the one in orange!)

I'm learning the joys of a different side of running . . . cutoff times!

For the uninformed, most marathons and ultramarathons establish a set cut-off time that a runner must finish by.  For Frosty, we had to finish within 8 hours.  Really a gracious plenty!  And I ended up beating the cutoff by 30 minutes . . . but it was on my mind from mile 23 on!

Up to that point I really felt I was running good!  I usually use my watch to remind me of my intervals, but at Frosty with all the clothes I couldn't hear my watch going off!  So I honestly hadn't looked at the time or my pace all day up until mile 23.

That's when I ran into the wall . . . and hit it HARD!  Lucky I didn't break my nose!  When I did look at my watch I was shocked!  I had already been out there almost 5 1/2 hours!  I honestly felt like it should have been 5 hours.  I should have been at 26 by this time!  Don't know where the time went!

Finished the last 8 miles with Paul Pickett . . . my new friend from Sanford, NC.  Paul had run further in a 24-hour race, but had never done a 50k with a cutoff.  I believe we inspired each other and finished together . . . the last two finisher of the 2009 Frosty 50k!  (Sorry but the camera lens got wet from my sweat and froze up some!)

Here are some more pictures from Frosty:
http://www.flickr.com/photos/triple_f/sets/72157623179795834/