God's Country Marathon

Next weekend, Ron Fleming and I are driving to Cloudersport, PA to run the God's Country Marathon. Not sure how we ended up choosing this one . . . but Dave Lavely told me he had run it and had hoped to return this year but "issues" developed and he opted not to. Dave told me 1) there was a big hill around mile 16 or so, 2) it was a tough marathon.

I did check the course and the elevation charts and noticed it appeared the course went up hill from the start and the hill at mile 16 got pretty steep. But I didn't study this very closely before I signed up. But yesterday I looked at the chart and got concerned. There was a lot of real elevation change. The elevation scale was not small.

Not long ago I saw a really neat comparison of marathon course elevations. Anthony Corriveau (aka AC) (see Running Down) figured out how to put two charts together and get them to the same scale for a really fair comparison visually. So I asked Anthony how to do it. Being a nice guy, he prepared a comparison between the Umstead Trail Marathon (which I considered fairly "hilly" and hard) to God's Country Marathon . . . that's Umstead Marathon on the bottom.


Now you can see why I'm concerned! At least the last 5 miles or so are down hill! Normally, my marathon plan is to walk the uphills and run the flats and downhills.

I need a new plan.

Raceology 405

Since my last post, readers have been asking for more information on the science of race numbers aka raceology aka running numerology. I admit . . . I am torn as to whether I should divulge these racing secrets to the running world or whether I should protect these secrets and share with only a few friends (or perhaps paying clients???) After years of careful analysis, these suggestions could lead almost anyone to their own PRs at any distance. Raceology tells you when to "go for it" and when to save it for another race.

We all have good days running and we have bad days. These we really can't control. Some folks suggest special diets can impact these, others develop detailed training plans to help them time a good day to coincide with a race. But mostly . . . these are bunk. Wives tales . . . long on story and short on results.

Basically good and bad days occur at random. Sometimes you'll have two good days in a row, sometimes you'll have two bad days in a row. Sometimes you'll have a string of either good or bad days. Bottomline: these just happen. The luck of the day.

But there is another factor that few realize and virtually no one has studied and that is the impact of your race number and the effect it has on your running performance. A bad day combined with a good number and you will still have a bad run. But if your having a good day and you get a good number, you are probably looking at a PR. A good day and a bad number will usually yield an average day overall so why push it on days like this. If you have a slow number, just call it a "training run" and save your best effort for another race where hopefully you'll have a better number.

Basically, it all boils down to your race number for a given event. Some numbers are faster than other numbers and the combination of numbers can have a dramatic impact on your race results.

So which number is the better number: 491 or 372? One of these numbers is significantly faster than the other. But which is the better number? Read on and learn.

Think about this . . . what do you do with your race number? Of cource you pin it on your shirt in a manner such that others can read it when they see you coming (as opposed to you being able to read the number when you look down at it yourself!). Most of us tend to lean slightly forward as we run and when you consider this fact you may realize that the top of the number actually leads the way as one run down the course.

Here comes the real insight . . . since the top of the number is leading the way, it is the part of the number encountering the apparent wind associated with your running. And if there is, in fact, a real breeze, this effect becomes even more pronounced. Basically, the top of the number creates wind resistance! So in raceology, we carefully study the shape of the tops of numbers.

Consider the possibilities: 1 2 3 4 5 6 7 8 9

• First the number "1" is clearly the most aerodynamic number and, as such, is far an away the fastest number possible. Second fastest is the number "4" as it too provides an aerodynamic silhouette compared to other integers. Conversely, there are two numbers that are equally wind resistant and thus very "slow" numbers: "5" and "7". Notice how the tops of these numbers are flat and at a right angle to the wind direction.

• The numbers "8" and "9" are average, but slightly better than the numbers "2", "3" and "6". Notice how the numbers "2", "3" and "6" have open cavities that can trap the wind and cause turbulence.

• And the last factor is the fewer the numbers the better!

So, the fastest possible race number is "1". Should you be surprised that most races reserve this fast number for the individual with the highest seed, thus further tipping the scale in his or her favor? This is no accident!

Without a doubt, this is only a beginners introduction into the science of raceology. Clearly there is more dealing with number balance (for instance dealing with a number like "117" and the subtleties of comparing two digit numbers with three or even four digit numbers (which is faster "11514" or "368"?)

For more information in this topic, please purchase my book "Raceology: The Science of Running your Best" available for $67.95 through Amazon.com.

And to answer the question posed earlier, which number is the better number: "491" or "372"? By now you should know "491" is a significantly better number!

Now, you may understand my frustration at my latest race when I got my race number. I should have just gone home.

I love Umstead but HATE "555"

Today was the Inside-Out Half Marathon in Cary. Race starts on Weston Parkway, quickly enters Umstead Park and is essentially an out and back course, with a minor detour as you come back out of the park.

I didn't register early, so to "assure" I would get in and get a shirt, I left my house in Littleton, NC at 3:45 am so I could get to the race by 5:30! I made it by 5:30, but there were no shirts! Oh well . . . I already have plenty of shirts and these didn't look all that great anyway.

But when I got my race number I about died! The lady gave me number "555". That one number is one of the 2 slowest numbers between 1 and 999 (the other slow number equally bad is "777"). With a number like this I had NO chance for a good race. there is NO chance for a good race with number "555"! Why couldn't I have gotten "11" or "44"? No I had to get "555". Okay, I have my own "numberology" philosophy and you may laugh . . . but its REAL!

Weather was perfect . . . a light rain as we were waiting and the temperature wasn't too high. Saw Michael Forrester and Ron Fleming as they were waiting in line for a porta'potty.

When Michael saw me he immediately broke out laughing!! Michael understands. He saw my race number was "555" and ask me if I was just going on home with a number like this!

Not being a quitter, I decided to run the race anyway. I should have gone home.

I decided to experiment with my Galloway intervals . . . normally I run 4 and 1 but I decided to try 5 and 30 seconds. I guess my mind was focused on my number, not good logical thinking. Why I thought this might work in Umstead I have no idea. About mile 6 or so I adjusted back to 4 and 1 and walked the hills.

At about mile 9 as the rain picked up, I was invited to run with two folks I had leap-frogged with all morning: Laura and Steve (both from the Raleigh area). They were running a 2 and 1 Galloway but their 2 was quite a bit faster than is normal for me. Two totally fun folks to run with!! We all stayed together until about a mile to go when Steve ran on and Laura and I continued at our steady but slower pace. Laura and I finished together in 2:30 . . . not great but a fun time.

By the way . . no finisher's medal! So for $45 I got no shirt and no medal! And all they had at the finish was pretzels as everything else was gone by the time I got there! I just hope the Tammy Lynn Center for Developmental Disabilities gets a good check from the race.

I actually felt pretty good today and enjoyed Umstead as always. But if I only had gotten a different race number . . . and if I had kept with my normal plan . . . . oh well . . . there is always the next race!

Duck for Flying Pigs!

Amber and Jon at the finish!


I've got to admit that I was less that excited to go to Cincinnati to their Flying Pig Marathon last weekend. Cincinnati is a dirty, ugly industrial town . . . or so I thought! What I found was a really nice place! Clean, interesting downtown area. And the area is filled with lots of neat small villages, each with their own unique identity.

Several months ago a small group of RMEC runners decided to go see "pigs fly" at this popular marathon. Little did we know how much we would all love the area and the event! One of my co-workers, Amber Poole, and her significant other, Jon Shingleton, decided that since the group going Amber would try her first marathon and Jon would run his second half marathon. Also going was Ursula Forrester, Eric Pate and Ron Fleming (also doing his first marathon!)

Amber's training had issues! Problems with blisters plus just normal life interruptions brought her to the event with a maximum long run of only 13 miles! But she was determined to do this. And she did! In amazingly good form! I held her back for the first 20+ miles, but in hindsight, she could have done this on her own . . . better and faster!

I loved the course! A quick loop downtown, over for a short loop through Kentucky, the back through downtown and up to the top of the hill surrounding town. Then through village after village, each with it's own personality and charm! Beautiful homes and super friendly people everywhere. My favorite was a village called Mariemount . . . really neat and GREAT fans! I truly considered doing the Mariemont loop again, just to experience the crowds!

Course then looped around and ended up coming up the river back to downtown and the finish.

Amber held back at my semi-insistence. But I really believe she could have run faster without my "help"! Finally, in the last 1.5 miles she ran on . . . leaving me in her dust!

And when we finished we found out that Jon got his PR (this course was significantly more difficult then where he had gotten his previous PR!), Ursula also almost PRed and Ron had finished in a fantastic time for his first marathon. Bottomline: only Eric and I have average days!

This marathon was tons of fun and the Cincinnati community was REALLY supportive. Quite an event and quite an experience. One of my top 5 marathons.

But the very best part was sharing all this with some FANTASTIC friends! Thank you all for letting me share this time with you!

Here are some pictures I took:
http://www.flickr.com/photos/triple_f/sets/72157617703077352/

Way to go Brian!

This weekend was the official Rocky Mount Relay for Life. A few weeks earlier, I had had my "own" relay and did my two "races" in one . . . my first and my last 50-miler! But this weekend was the real event and there were two things going on: 1) RMEC (Rocky Mount Endurance Club) had a team to run the 24 hour event, and 2) my friend Brian Langford was attempting his first 50-miler and I wanted to support him as I could.

Brian is a really fast 5k runner and athlete who had never done a marathon, let alone an ultra. Plus, he has recently suffered through the dreaded and mysterious "painful butt injury" (aka upper hamstring, piriformis syndrome, etc.) that seems to come out of nowhere to plague distance runners for a 6 month period. But Brian wanted to attempt this to honor his daughter who had died from cancer. So he decided! I worried that Brian would not be able to start out slow enough.

Right off the bat we realized Brian's original plan would never work. The track was totally packed with people! So many you literally could not run. So Brian decided to start his running by going down to our green way and running that until we couldn't see (no . . . of course we didn't bring headlights!!). Brian and I did one lap (about 5.6 miles), looped back to the stadium to get fluids, picked up Eric Pate and Arthur Bennett and headed out again. At least by starting with me, his first 9 miles or so were slow!

When we got back to the stadium the crowds were still pretty bad, so Brian and some friends (Ashley Bass, Steve Cooper, Michael Forrester to name a few) headed back out to run up and down Independence Blvd. I went into the tent a grabbed some sleep! About midnight Brian came in and told he quite a big group of guys were running with him, but they were going too fast! And of course he was running with them! Idiot! About 2 am I got up, put my shoes on and started running with him again. Scott Wingfield had come as I napped and had run 24 miles or so with Brian. Scott headed home and I joined. Brian was at about 35 miles and doing really good! He had settled into running two laps and walking one and seemed virtually unaffected by the miles. I found out I couldn't keep up with his preferred pace! How embarrassing is that for me!!

At around 43 miles, Brian's achilles started burning so he walked about a mile or so and then started running again. The pain eased. Sunrise was spectacular and we saw a blimp pass in the early morning light. And just before 7 am, Brian finished his 50 miles to the roar of the morning crowd, encouraged by the PA announcer and Brian's feat! Mission accomplished, Brian! I'm proud of you!

What a Day!

I'm was in Tennessee for a long Easter weekend and needed to get in a long run. My favorite place to run . . . ever is Bays Mountain Park in Kingsport. So, the "where" was a no brainer!

http://www.baysmountain.com/

There is a terrific 10-mile park loop that I run every time I'm in Kingsport, but this time I needed more mileage, so I added in some of the less used trails for a 13.5 mile loop . . . and I needed 26 at least, so this would be fine!

The park opened a little early and I headed out at about 8:15, straight up the mountain to the sounds of thunder and a pack of howling wolves!! . . .yes . . . wolves! The park has a has a large fenced natural area with a pack and they were tuning up with the sounds of thunder from the coming storm. A line of thunder storms was coming in from the west and this presented quite a delima for me!

There are about 10 tall radio towers along a 1 mile section . . . just where I got to when the storm hit! Should I stop and wait out the lightning, or do I try to beat it? I decided to keep running and try to beat it. In retrospect, this probably wasn't one of my best all-time decisions. My plan was going to run FAST as I passed each tower. But those of ou that really know me realize there are no fast bones in my body! Lightning was all around and hit several of the towers, but none when I was close! Man, was I glad to pass that last tower!

This run is really a spectatular run. Once you get to the top of the mountain, you run along a "knife edge" on a jeep road. Essentially, the mountain looks like this: " > " Two ridges join together at one point. Fantastic views to the right (my hometown of Kingsport) and the left, the next ridge I'll be running. These two ridges meet and you head west on the other. While the ridges are straight, they are far from flat! You are either going up, or down . . . almost never flat. At about the five mile point you pass a cool fire tower (again incredible views!!). After the fire tower, the ups/downs settle down some and the running is pretty easy but the views go away. Not really great views in the rains we were having anyway!

Finally, I took the trail that dropped off the ridge and down to Back Hollow and on to the "road." Guess at one point this really was a road, but now it was a creek/bog/mud pit! For every 100 yards of dry land there is at least another 100 yards of creek to run down! You ford the stream several times and at several points you go through a bog . . . the mud was "shoe sucking!" Once, it literally sucked my trail shoe off my foot! Lots of fun reaching down and trying to find your shoe in a foot or more of mud! Then, hobbling to the stream in socks to "wash" the mud out and get your shoe back on!

I continued down the stream / road until in intersects with Front Hollow "road." This really is a somewhat passable road . . . if you have a non-stock jeep set up for impossibly hard off-road!! The rain stopped by the time I got to this section, but the mud holes were full. This was a long, slow sloppy uphill section to Ledbetter Gap, then a long, slow downhill to where I started . . . about 13.5 miles done and one more lap to go. I re-supplied with Gatorade and had a bowl of chicken noodle soup then headed out again. The weather was now clear and the views were GREAT! I took it easy, walking the uphills and running the downs (very few flat parts, but I ran the few that were there!).

After the fire tower I took a little longer route and tried a trail that was new to me. While the trail did have blazes, it had probably been a couple of years since anyone had been through . . . down trees everywhere, no footprints ever and the trail was REALLY hard to follow. Plus, whoever put the trail in had never learned of the concept of a switchback. This trail went STRAIGHT DOWN the mountain! (more on this part later!). Finally, I came to Back Hollow and continued on. I struggle up Ledbetter Hollow to the gap and a nice, slow run back to my car in about 7 hours! Not a great time, but if you adjust for elevation changes and mud bogs, it wasn't too bad!

After I got home and showered off the mud, I realized that the downhill trail without switchbacks I had really done a number on two of my toenails . . . black and blue, painful as hell and destined to come off! Damn! I'm really sore after this run . . . WAY worse than my 50-miler!

Still, this was a spectacular day. I love running alone in the woods! All day long and I never saw a person! Seven turkeys, one squirrel but no people! What I really miss though, is sharing this super run with my running friends!

ps - It is now Monday afternoon . . . and I'm still sore! What is up with this??

Now . . . what do I do?

All I could think of was . . . "What in the heck was I thinking?"

It was getting dark, the bottom of my left foot was burning from blisters, my right ankle hurt from a mis-step just past the 3/4 of the way, and when I ran all I could manage was a painful "survival shuffle." But all I had was 5 more miles to go!

Thanks to the really bad influences of my Mangum Track Club (MTC) fellow members, my personal running goal for 2009 was to run a 50 mile run. Before meeting these folks I was very happy just running marathons.

I was going to make my 50 mile attempt at the Rocky Mount "Relay for Life" event in April. But I started getting worried! My fitness level seemed to be declining. Had two "bad" marathons in a row (George Washington's Birthday Marathon in MD and Umstead Trail Marathon two weeks ago in Raleigh). My job was keeping me from a significant number of my normal daily runs at lunch. And the runs I could make, I was struggling through. So I was worried. Plus, I needed to do a 50k run soon to "hold my fitness level" until the late April Relay . . . but there weren't any close by! Add to that, I started thinking more and more about doing 200 laps round and round and round a 400 meter track! Sounded worse and worse to me!

So I decide to "go for it" early! Rocky Mount has a great 1/2 marathon course that's not too terribly hilly, and is essentially a figure 8 course . . . Plus, there is a parking lot at the intersection of the two loops that I could use as my "home base."

Brad Weisner decided he wanted to go part way with me. Brad and I get along GREAT! And we have a similar pace so this was perfect!

Saturday morning started out in the 30s with "Carolina Blue" skies! Several of my ultra running friends had told me to start out going WAY slower then I really thought I should, so I listened to their advice. Brad and I were nearing completion of lap 1 when we met up with Elaine (Brad's wife) and Misty Schmitt, another RMEC marathoner. Then, we saw Andy Barker and Carol Dickens (more friends and RMECers) who had come to ride bikes with us . . . and brought a grocery store full of supplies!

After another 6-7 miles, Carol, Misty and Elaine went for coffee and donuts as Brad, Andy and I continued. Brad had told me last Thursday he might try to do 26.2! And that is exactly what he did! Amazing! Not much prep work at all! I'm guessing his "long run" in the last few weeks was 12 miles max!

At the marathon point I had a "sinking spell" of sorts. Felt really tired. So I had a cup of cold chicken noodle soup, some ibuprofen and headed out with Misty and Elaine.

Brad packed it in (though it seemed to me he could easily have kept going . . . he is amazing!) as did Andy and Carol. But Misty and Elaine decide that wanted to do another 5 miles! We walked about 3/4 mile and I started to recover.

We took a quick pit stop at Chico's. As we started to run again, I had a mis-step and twisted my ankle! I can't tell you the sinking feeling I had! To go this far and have this happen! Damn! But I kept moving and it did start to feel better. So I continued on. Got back to the car where Elaine and Misty said good-bye and I headed on alone towards Battle Park.

I started craving a Micky D's double quarter pound cheeseburger and a Diet Coke. So I called Connie (who was standing by to help any way she could!) and she met me in the park with the goods! I can't tell you how good that tasted! The coke was exactly what I needed and it was really good to see Connie! She picked up my spirits! Continued on to MLK Park and made the circle when Andy called and wondered where I was. Met him for a 1 1/2 miles or so back to the falls. Then, I continued on by myself to my car where I re-fueled (more chicken noodle soup!) for the final 11 miles!

I was really still doing okay at that point! Decided to do all 11 miles in the West Haven area, since I knew darkness was coming and Battle Park was probably not the place to be running / walking in the dark, even though I had my headlight.

Up until mile 44 or so I had managed to stayed in good spirits but then the wheels tsarted to fall off. Another "sinking spell" hit and hit hard! About that time I saw Brad! He had come looking for me and offered to walk the last 5 1/2, but I told him "no"! After his marathon, he had gone home and cut his grass! This guy is crazy!

Soon after seeing Brad, I got a another call from my son, Michael (he had called periodically all day). Another "pick-up" in my spirits! By this time it was getting really dark Only 4 miles to go . . . but I was struggling badly! Got a call from Michael Forrester (RMEC "Grand Popa") who wanted to meet and do the last 3 miles with me! Again, another lift of my spirits! I was doing the "survival shuffle" . . . sort of running the down-hills, but walking most of everything else!

Passed Chico's one last time and headed for the car and the end of this run. And who was there but Connie! With my favorite - Cracker Barrel's chicken and rice!!

http://www.flickr.com/photos/triple_f/sets/72157615760836664/ for pictures!

Glad this one is over! 13 hours and 44 minutes! Don't believe this is quite world record pace . . . but it was a PR for me! And since I was the only "competitor" I guess I won! And set a new 50 mile course record to boot!

And most importantly, the American Cancer Society got needed contributions! I hope it helps!

My recipe for success!

• 7 bottles of Gatorade,
  
• 4 ginger creams,
  
• 2 cups of chicken noodle soup,
  
• one snickers bar,
  
• one Reece's Cup,
• 10 gels,
  
• some "bridge mix",
  
• a diet coke and
  
• 1/2 of a Mickey Ds' Double 1/4 pound cheeseburger!
• create your own "race" (and don't tell anyone) Guarenteed to improve your chances for victory!
  
• a bunch of really GREAT friends for support!

Umstead Trail Marathon 2009

It is so much more fun to be at races with friends!!! Dave Lavely, Scott Wingfield, Michael Forrester and Cam Kelly all ran (see above picture)! Got to spend a bunch of time together before the race! Friends just makes it better!

Talk about tough . . . this marathon was a tough one! Two factors: 1) hills and 2) temperature.

Umstead is a great place to run and it has it all! Single track trails, fine gravel roads, flat areas and, of course, hills . . . lots of hills. The first half of the race seemed to be a tad flatter then the second half. But it maybe I just got tired for the second half.

The hills were hard but really not that bad, I've run much harder hills.

About half way, we went through a section called Turkey Creek North. Three tough hills in a row, hit a flat section for maybe 1/2 mile, then turn around and go back the way we had come. Really hard given the temperature . . . by this time the temperatures had climbed into the low 80s. For the last three weeks, we have had temperature daily highs in the 20s, 30s and low 40s. Snow the previous weekend. Just no time to get use to higher temperatures!

When I finally got back to the RMEC (Rocky Mount Endurance Club) manned aid station a little past mile 19 , the race official told me I had missed the cut-off by seconds. I talked him in to letting me try to make the next cut-off point. Not sure how far it was . . . maybe 1-1/2 miles. But I gave it all I had (which really wasn't all that much!) but I can't remember when a ran that hard! And I made it! So, from that point on - no more cut-offs! All I had to do was finish. Got to admit I really struggled and was spent at the finish. But I finished . . . the last official finisher!

A special thanks to the RMEC members who gave up a beautiful Saturday, drive from Rocky Mount to Raleigh and man the aid station! Ryan Bullard, Steve Cooper, Larry McKeel . . . I remember seeing all you! Believe Ursula Forrester was there too, but I don't remember seeing her.

And another special "thank you" to the Godiva Track Club and all the incredible volunteer out! Aid stations were great! Smiling and encouraging folks at every stop! Especially liked the "South of the Border" stop on Turkey Creek trail . . . they cracked me up and picked up my spirits! All through the race, but especially after mile 16 or so, volunteers on bikes were constantly coming up and asking if I was okay and if I needed water, gels or electrolytes (I'm sure they were worried when they saw me . . . I probably looked like hell and was moving at a snail's pace!) I've done a number of marathons on warm days, but I've never been to a race that was so supportive to the runners! THANK YOU ALL!


Here are some more pictures: http://www.flickr.com/photos/triple_f/sets/72157614892534807/

Why stop at 26.2??

Guess I've rambled on about this before, but I'm amazed at the mental barrier that exists at 26.2 miles!

True . . . a marathon is hard . . . really hard. For many folks a marathon is the ultimate running challenge. I definitely remember my first marathon. I trained for 16 weeks. Hard. Dealt with injuries. But still started the race with doubts about my ability to finish the full 26.2 miles. When I got a spot near the finish line where I KNEW I would finish, I started crying! Yea . . . I know . . . but I did! It was the hardest damn thing I had every done . . . by far! I didn't have another 50 yards of running in me. At least that's what I thought.

I did quite a few more and each time when I got to the finish I WAS DONE! Nothing left in the tank.

But then I joined the Mangum Track Club thanks to an invitation by Cam Kelley. After the 15 mile "shirt run" required to join the club, we all stood around and talked . . . mainly about running. Soon it became clear I was probably the ONLY person there that had ONLY run a marathon. One really neat lady, Marie Lewis, had just finished a 100 mile run, and most everyone was talking about one 50 miler vs another.

This started me thinking about distances longer than 26.2 miles. So that spring I tried my first ultramarathon . . . a 50k event called the Capon Valley 50k. It about killed me but I did it! And it wasn't the distance, it was the hills / mountains! I've done several since and I now think I understand!!

It's not the distance! No . . . It's how far you PLAN on running that really matters. If you start out thinking your going to run a 10k, its hard to keep going and do 10 miles. Get your mind set on a 1/2 marathon and a marathon is impossible. If you start out to run a marathon, any further it just too far. BUT, if you start out thinking I'm running 31 miles, its no big deal when you pass the marathon point . . . you know you still got 5+ miles to got and you are ready for it.

Basically, it's all in your mind once you pass a minimum fitness level.

I'm getting ready to test this "theory" when I try to run 50 miles for the first time. Stay tuned and see if my theory proves true. In the mean time . . . if you are a marathoner . . . try a 50k!

Washington's Birthday Marathon

If you are planning your 2010 marathon schedule, this is one to miss!

Okay . . . if I had had a great run, maybe my view would be different. As it was, it wasn't one of my better days. Started out too fast and the course just didn't fit me very well.

A few good things though:

1) Met some neat people - Three folks I ran with blew me away. One lady, Caroline Williamson, had run a trail 50k the DAY before!!! Two others ladies (Tammy and Tammy!!) had run the Rocky Raccoon 50 miler the weekend before! I felt totally inadequate running with these three!! Plus, ran in to a few other runners I sort of knew (Monica Nop and "Redbird"). Picture is of one of the Tammy's and Caroline on the right.

2) Nice Shirt. It wasn't coton, but nice looking.

3) My daughter, Laurie, and her boyfriend jeff Lamb surprised me at the finish line! Connie came on the trip with me and she knew they were coming, but I was VERY surprised! Laurie is in College of Charleston in Charleston, SC and Jeff is at Georgetown in DC. Laurie was up visiting for the long weekend but I expected them to spend their precious little time together. What a nice surprise!

4) The race had an early start (9:30 am) for us slow runners, and the real race started at 10:30. Better for volunteers and for us turtles.

5) One man . . . one boom box . . . out cheering by himself in 40 degree temps for all three laps! He rocks!! I always amazes me how someone cheering and shouting encourgement help! He was amazing!

But the race negatives were major to me.

1) First, the course was not closed to traffic so we had to run on the left and the roads were very crowned. Not good . . . lots of stress on your left ankle and hip. My hip is fine but my left ankle is killing me! Pain started at about mile 17 or so! Several times I considered quitting! I've never done that before!

2) The course was weird . . . you run about 2-3 miles to get to the loop, run three loops in a triangle (one leg was pretty, the other two sucked!), then back. The one leg was really nice . . . wooded, farmland, etc. on a very lightly traveled road but the second leg had more traffic and way less to look at. The third leg was just BAD! Lot's of traffic and no views.

3) The medal was not dated!! Just a sticker on the back with the date! I've got to admit, I really like getting a medal for either a marathon or ultra. I'm not much on giving medals for lessor distances except for kids.

4) Mixed feeling about the marathon relay. Added confusion but do like to see ways of getting more people out there! At least the folks at the relay exchange point cheered some!!! Relay runners had different color sashes depeding on the event they entered. Guess that make the race management easier, but I would have liked a different color sash for each leg . . . yellow for the first lap, green for the second lap runner and red for the last lap runner.

5) Everything was confusing! Hard to find race hotel, check-in process seemed unplanned, race day packet pickup was the same, Pretty much nothing at the finish line. I believe with just a little more pre-planning all this could be fixed.

Overall, a good race to miss unless they make some significant changes . . . esecially with the course itself. Seems to me like perhaps they could make this a combo road run using the first leg on the road and a trail section looping back through the Goddard Space prperty . . . know permissions might be hard to work out but something needs to be done.

Lavely, you didn't miss much!

Getting Ready

Okay . . . if you didn't know . . . my running goal this year is to run 50 miles.

After a lot of back and forth searches for the "perfect race" to make my try I have settled on something that is not a race at all! I'm going to RUN the Rocky Mount Relay for Life put on by the American Cancer Society on April 24th. While it's not a race at all, I do believe it will be a good place to try to reach my goal.

The Positives

• It will be flat! No hills on a track!
• There should be a lot of supportive people around.
• Aid station every lap.
• Medical help is always close.
• A bathroom every 400 meters!
• A chance to raise money to help in the fight against cancer.
• I'll have 24 hours to finish.
• I won't have to drive much after I finish.
  

The Negatives

• Going "round and round" may get old REALLY quick. Boring!
• Walkers will inadvertently get in my way.
• All the noise (music, PA, etc) may get on my nerves and there will be no way to escape!

All in all, this should be a good place to try. But will I be ready?

I hope so. I ran a 50k race on Jan 9th and another on Jan 31st. I plan to run another 50k in late Feb and one in late March. Plus, two or three marathons in there somewhere. Then, have a two or three week taper.

Hope this will be enough!

The Perfect Day?

What a great day for running!

Headed out this morning at about 9 am. Temperatures were in the low 50s and it was cloudy . . . with no wind! Just a fun day. Ended up doing about 13.5 and managed an 10:50 pace. Not so shabby for me. Just a totally enjoyable run. Did the last 4 miles in my subdivision and I couldn't believe how many people were out walking! And even passed one runner! Wow! The mild temperatures were just want everyone was looking for.

Got my new GPS and tried it out today. I believe it is more sensitive than my old one I lost. Can't wait to try it at Medoc! My old one never worked there so hopefully this new Garmin 205 will do the trick! Maybe tomorrow I go run 6-8 miles there and see. The map part isn't all that great, According to the map, I started my run about 50 yards off-shore! And managed to run about 3 miles in the water!!!

How hard is an Ultra?

A good friend, Michael Forrester, just finished running a really good race at the Disney Marathon. Near the end of our conversation, Michael said something like "Yeah . . . but this was just a marathon. It pales next to running your 50k." I said something like "But a 50k really isn't much harder than a 50k" which he dismissed quickly.

Interesting . . . must people think an ultra is WAY harder than whatever it is they are doing. They know how tired they feel when they finish a marathon and they can't imagine going further. I, too, have fallen in this logical trap! It seems to make sense. But it's simply not true!

Even today, when I run a marathon, I'm spent at the end! In my mind I couldn't go any further. But I do go further when I run a 50k! Do I run slower at a 50k? Maybe a little slower, not not so much. Do I walk more? Not really.

I think the answer is all in your head! We mentally prepare for something and when we get to the end . . . that's it! I think a marathoner would easily be able to finish a 50k by JUST preparing for a marathon! No more training miles needed! The difference will be when you go to the race you know you're going to run 31 miles, not 26.2 miles.

I actually believe the same thing is true for running a marathon. All the "experts" tell us we need to run at least one 18-20 miler in training. And maybe to run a fast marathon, this is true! Certainly, it does help with your personal confidence. But if you just want to finish 26.2 miles, you can easily get by with less.

Most folks running their first marathon have as their primary goal "to finish." I believe if one enters a 50k with the same goal, they will find the same thing I have found. A 50k is harder than a marathon, but not THAT much harder! Maybe you don't run quite so fast . . . but you can do it. It's just making your mind up to try!

I hope this holds true for running 50 miles! I'm told by many folks who have run 50 that it is! Guess I'll find out for sure pretty soon!

In the mean time, you marathoners consider trying a 50k . . . I think you'll be surprised!

Frosty 50k

Today was a great day at the Frosty 50k!

Temperatures started in the 20s but not too bad at all. The Frosty course takes the group on a nice, flat trail around Salem Lake and then on a paved green way for a couple of miles. Turn around and run back. Lap 1 completed . . . about 15.6 or so. Turn around and do it again! The trail really is pretty flat and very scenic. A great place to run! The Twin Cities Track Club does a nice job with this event. Only thing lacking was I REALLY wanted lobster when I pass the aid station around 23 miles . . . but they told me they had just run out! Go figure! They did offer crab legs but that just wasn't the same!

I wasn't flying but I did well. Passed the marathon point at 5:27 and ended with a 6:38. My previous best was about 8:10, so I REALLY PRed here! Of course, that 8:10 was on a course where we climbed a mountain . . . twice. Plus I got lost and ran an extra 2 miles. But still . . . I PRed!! Whee!! My big accomplish was to not get lapped by the eventual winner! Had to really book it for 2 miles so he wouldn't pass me. He ran a 3:09 50k and a course record.



Frosty 50k comments:
o interesting and beautify course
o nice and flat
o nice shirt (wish it were cotton)
o neat finisher's medal.
o fun people, great crowd!
o volunteers were great. How much do I appreciate the folks who tank their personal time to make our day better? They totally rock!
o aid stations were very good . . . water, Gatorade (or similar) peanut butter, bagels, Krispy Creme donuts, pretzels, M&M, cookies . . . etc.

All in all a REALLY fun race and a great day.

2009 . . . Ready, Set, GO!

In some ways, 2008 was a great year! A lot of big events: James got married, Eric Spencer (my nephew) got married, Michael got into Clemson's graduate school . . . But 2008 was a tough year in other ways. No matter, 2008 is done.

Running wise (and that is what this blog is supposed to be about primarily!) I did achieve my 2008 goal of 12 marathons during the year (okay, I originally said "a marathon a month" but getting sick killed that possibility so a slightly adjusted!) Turns out 12 marathons in a year really wasn't all that hard to do. So . . . what are my 2009 goals going to be?

For one thing, I do plan to stay active running. I do enjoy the longer distances more than the 5-10k type races. Plus, I don't seem to have as many injuries since I backed off the speed and increased distances. But "staying active" isn't much of a goal. I guess I want a goal that will be hard to accomplish. One that I may even fail if I attempt it. An easy goal isn't much of a goal.

So for 2009 I want to run 50 miles . . . in one run. Probably I'll do this at some official race . . . probably attempt it fairly early in the year so I'll have time for a second attempt, if necessary. I do want to find an event where the course is flat! But it would be pretty cool to maybe run 1/2 of Shenandoah National Park! That would take quite a bit of support and crew assistance. Still, it's something to consider.

But it does seem like this goal has what is necessary to be a good 2009 goal . . . simple, specific, hard and possible. So, that's it. A 50-miler in 2009.

How about you?

Smokin' Hot

You know I'm not talking about myself!

Today, we're talking weather! And 75 degrees is NOT smokin' hot during the summer, but for a long run on December 28th, that's pretty frickin' hot!

Races just didn't line up too well during the Christmas season and there was just too much time between the Thunder Road Marathon on December 13th and the Frosty 50k on January 10th. So, I needed to do a long run. Unfortunately, I chose today!

Couldn't bring myself to get up too early, so I headed out at about 9:30 am. Actually I felt really good for the first 14 miles or so. Winds were really high and I knew it would be easier to be heading into them to start . . . but they where to my back for the first 4 miles. But after about 9 miles and heading back to the southside of the lake, I still felt good. Winds were bad across the Eaton's Ferry bridge and the hill up was tough. But I was keeping a fairly good pace.

Once to the top, I picked up a bottle of Gatoraide I had dropped and headed over to Eaton's Crossing and those hills! They kicked my ass. Then, into another subdivision and I was dragging. Survival shuffle back to Eaton's Ferry Estates and my house.

We all have good days and bad days. Clearly, this wasn't a good day! But the question is why wasn't it? I had had two weeks rest from my last marathon. Should be plenty of rest. Was it the temperature? Maybe . . . but 75 degrees isn't all that hot!

Still . . . 18.7 miles. Done. But not a very positive run leading to the Frosty 50k January 10. But I keep telling myself the temperature was a big factor . . . Guess we'll see come January 10th.

Some days are just great!

Let's face it runners . . . some days are better then others!

We've all had them. You're feeling good, weather is nice, but for some reason, it's not a great day. Other times, you're not all that excited to start, but the run ends up being great. Today I was really excited to run, as I had to miss the last three days. Weather was perfect for me, overcast and 45 degrees or so. Was expecting rain but it never came. But for some magical reason, everything felt perfect. I limited myself to only 13 miles, but I wanted more! I felt great from start to finish. It's days like this that keep me going. Suffer through the hard days and enjoy the good one!

Done . . . Goal Achieved!

I did it! 12 marathons in 2008. A marathon a month. It was a good goal . . . achievable, simple to state, understand and remember. And it sounds hard.

But when you get down to it, it's really not that bad. All it really takes is a desire to do it and a little luck on the injury front. Heck, a friend of mine, Doug Dawkins, just finished his goal . . . running across the US from Atlantic Beach, NC to Mission Beach, California. 122 days covering 2,700 miles. That's averaging over 22 miles a day and he didn't run every day . . . he took some days off!

So a marathon a month really isn't all that much. But considering work and everything it wasn't bad!

The only really hard part was deciding to still try for the goal after getting sick. On August 8th I got sick (night before James and Cheryl's wedding) and couldn't start running again until September 27th. 7 weeks is a long time and I lost a lot of fitness due to both the lack of running and the sickness. When I started back, 2 miles was a struggle . . . but I built back up and decided to attempt the OBX marathon November 9th and see how it would go. If I remember correctly, my long run was 15 miles in preparation.

While I did struggle, things when fairly well, so I started thinking about the goal again. The next weekend was the Richmond Marathon, and I decided to give it a shot. While I worried about "back-to-back" marathons, it really proved to not be a factor all. Did "back-to-back" marathons again December 6th and yesterday . . . again, not a problem at all.

So . . . where were they?

1. First Light Marathon – Mobile, AL January 12, 2008
2. Bi-Lo Myrtle Beach Marathon – Myrtle Beach, SC February 16, 2008
3. Rocky Mount Marathon – Rocky Mount, NC March 14, 2008
4. Ellerbe Springs Marathon – Ellerbe Springs, NC March 28, 2008
5. Country Music Marathon – Nashville, TN April 25, 2008
6. Capon Valley 50K – Yellow Spring, WV May 9, 2008
7. Boogie Marathon - Ellerbe Springs, NC June 14, 2008
8. Sweaty Butt 50k - Raleigh, NC July 5, 2008
9. OBX Marathon – Kitty Hawk, NC November 9, 2008
10. Richmond Marathon – Richmond, VA November 15, 2008
11. Medoc Trail Marathon Re-Run – Hollister, NC December 6, 2008
12. Thunder Road Marathon – Charlotte, NC December 13, 2008

My favotite? Hard to say. Loved Boogie, Capon Valley, Richmond, Medoc and surprisingly Charlotte. Looking at them, they either were a unique / different event (Boogie, Capon Valley and Medoc) or well done with an interesting course and good support.

My least favotite? Country Music by far. Though it was really neat running that race with James as his first marathon. Really surprising since this is one of the Rock 'n Roll events. Lot's of areas they should do MUCH better (parking, shirt, medal, finish area, and the second 1/2 of the course was terrible!)

Best medal / award? Guess I'm biased somewhat (!) but I think the Medoc medal is #1 followed by Charlotte. For me, this is a good place to show creativity and spend a little money.

Least favorite medal / award? Well, Capon Valley gave nothing at all! Nor did the Sweaty Butt 50k. But the Boogie marathon gave a ceramic coffee mug . . . with the race info scratched on the bottom! Totally worthless! I think a marathon deserves a medal. Period. No mugs, No glasses, no belt buckle. Medals. (Guess "fat ass" races like the Sweaty Butt get a hall pass here, since these are put on by one or two individuals and there is no entry fee.)

Best shirt? Capon Valley, Medoc Charlotte and Boogie were all really great designs. Just wish race directors would forget the technical shirts and go back to 100% cotton. And a fall marathon shirt needs to be long-sleeved cotton . . . no exception. But, Capon Valley wins! Very different and no ads!

Worst shirt? No competition here at all! This shirt was by far the WORST I've ever seen or heard of! Myrtle Beach . . take a bow as the race with the worst taste!

So, this goal is over. How about 2009? I need a goal. Been thinking about some . . . we'll see. Stay tuned.

The Re-run was a blast!

To me this is what running is all about!

Probably 35 folks showed up on a cold Saturday morning to participate in the Medoc Re-run. For those of you that don't know, this run was a chance for those of us that worked on the Medoc Trail Races to earn a medal by doing either the 10-miler or the marathon. Also, anyone else was invited too! If you just couldn't make it to the real race, or just later decided to come. Anyone was welcome!

Probably 30 folks opted for the 10-miler and five of us chose the marathon.

The first part was truly crazy . . . soooo many people got lost &/or turned around. I met probably 6-10 folks going the wrong way! Passed Brad Wiesner and Kevin Boudreau probably three times!! And they were trying to do the 10-miler!

The whole day was social . . . not a race at all! The five of us doing the marathon met up after each lap, just having fun, taking pictures and trying to keep warm! William, Levi, Tom, Dave and I had a BLAST!

Tom twisted his knee a little and so he and I just cooled it . . . running some, walking some and talking a ton! Heck, we ventured off the route to explore! No time worries at all!

Running was tough with all the leaves. I took 5 falls . . . one I got a 9.7 for style, but the rest were just thuds!! Hard falls but not cuts! Just each time it scrambled my brain a little!

But I finished and that makes 11 completed and one to go!!

Oddly enough I'm really sore after Medoc. I'm surprised! Actually when I finished the 26.2 I considered going for another lap (34-35 miles) but I was just too cold and the last lap had taken too long. So why am I sore??

My plan is to do the Charlotte Thunder Road Marathon this coming weekend for 12 marathons in 2008. Hope the soreness diminishes before then. Otherwise, it would be the Jacksonville, FL Marathon the following weekend. A long drive!

We'll see. But the Medoc Re-run was a blast!

Thanksgiving is behind us and the Re-Run looms!

One week off work. Way too much to eat. Not nearly enough mileage last week. Sounds perfect for a good Medoc Re-Run marathon next weekend!

The Medoc Mountain Re-run (for anyone reading this that doesn't know) is a chance for those of us that worked at the October 4th Medoc Trail Races to do either the 10-miler or the marathon and earn the medal. I'm planning on the marathon. That gives me just one more marathon before the end of 2009 to average a marathon (or longer) a month during 2009. My 2009 running goal. Right now I have two more marathons to go . . .