Ice Age has came and went. It was a very good for racers and first timers and I was glad to again be a part of this great race. I finished in 7:55 and was pleased with the result. Not much different than a lot of years. In distances of this length you are given several dynamics to adjust to. You apply what you think best and move down the trail. This is what I did, though it took a little chunk out of me to finish under 8 hours.
Now I set back to getting in some training. No set races yet, just start running every day and eventually I'll add a few evening runs to get the mileage up. I briefly toyed with the idea of a 100 miler, but this to passed. I have much to do this Summer. The weeks will be busy. I would like to get back to sleeping more than 7 hours. It is a tad short of what I need. I am an 8 hour guy. It is uncommon for me to rip off 9 hours.
Wednesday, May 23, 2012
Saturday, May 5, 2012
Pre-Law
Ice Age is one short week away. Talked to a fair amount of people doing their first 50k of 50m. Well, just try and relax this week and get a few easy runs in. One gets anxious for the first one and I would recommend you find a place at home to start collecting all the items you think you might need for race day. I usually use the ping pong table down stairs to randomly pile a few items I might need. I keep an eye on the weather because this can be a game changer. If you do this you won't feel like your so rushed through the week. If you remember something else you just put it on the table.
People have different goals for the race and different levels of ultra experience. I have found it is really not much different than the long runs you have put in. You have the benefit of plenty of aid stations, so keep this in mind. Outside of gear and weather (personal choices), you have four things in my mind you have to stay on top of or consider. They are:
Calories - I don't aim for a set amount per hour, but I really do try and get something at every aid point, with a little supplementation along the way, especially over the first 30-35 miles. Even if I don't want anything I take a piece of bagel/banana/cookie/etc. I usually hit the hammer gel a bit as well.
Hydration - I drink a fair amount, taking whatever is given to me. Usually gatorade and water. I drink a bit of succeed, but do not like too much. Past 30 I'll hit Pepsi/Mountain Dew regularly to try and get a boost, but you need other as well.
Electrolytes - Depending how warm it is I generally take 1-2 S!Caps per hour on the hour.
Bathroom - I have to take TP because I generally need 1-2 stops. It can be frustrating if you have not prepared for this and are short on back-up. I usually carry it wrapped in plastic wrap with a rubber band around it.
Other - I carry about 600-800mg of NSAIDs in with my electrolytes in case my legs really ache. I use some about every other year and I don't take a lot with me because I'm not sure more would be any good for me. I have carried tablets for my stomach as well, but not all the time.
I almost always have my wife helping me beginning at Hwy 12. She has a box with fluids, hammer gel, bars, S!Caps, clothes, bottles, TP, Glide-On, etc. I ask her to be there with a new bottle and hammer gel. If I need something else I will tell her to bring it to the next aid station. I really appreciate this help because it helps me move along without prolonged stops. I also carry very little with me. She meets me at 12, Rice lake, 12, Duffin, and then she parks and walks into Horsemans where she sees me coming in and coming back. From there she heads to the finish.
The last thing I want to mention is going out conservative from the start. I run comfortably and try an concentrate on really taking care of myself to at least Duffin (30.5). I will stretch it out a few times, but I try and not get into race mode too early. Duffin to Young road is where I try and transition into racing. I call it looking for a hot spot and if it comes you have to know what you can sustain. Move too early (catching everyone you see) can wear you out by Emma, so know what you can handle.
People have different goals for the race and different levels of ultra experience. I have found it is really not much different than the long runs you have put in. You have the benefit of plenty of aid stations, so keep this in mind. Outside of gear and weather (personal choices), you have four things in my mind you have to stay on top of or consider. They are:
Calories - I don't aim for a set amount per hour, but I really do try and get something at every aid point, with a little supplementation along the way, especially over the first 30-35 miles. Even if I don't want anything I take a piece of bagel/banana/cookie/etc. I usually hit the hammer gel a bit as well.
Hydration - I drink a fair amount, taking whatever is given to me. Usually gatorade and water. I drink a bit of succeed, but do not like too much. Past 30 I'll hit Pepsi/Mountain Dew regularly to try and get a boost, but you need other as well.
Electrolytes - Depending how warm it is I generally take 1-2 S!Caps per hour on the hour.
Bathroom - I have to take TP because I generally need 1-2 stops. It can be frustrating if you have not prepared for this and are short on back-up. I usually carry it wrapped in plastic wrap with a rubber band around it.
Other - I carry about 600-800mg of NSAIDs in with my electrolytes in case my legs really ache. I use some about every other year and I don't take a lot with me because I'm not sure more would be any good for me. I have carried tablets for my stomach as well, but not all the time.
I almost always have my wife helping me beginning at Hwy 12. She has a box with fluids, hammer gel, bars, S!Caps, clothes, bottles, TP, Glide-On, etc. I ask her to be there with a new bottle and hammer gel. If I need something else I will tell her to bring it to the next aid station. I really appreciate this help because it helps me move along without prolonged stops. I also carry very little with me. She meets me at 12, Rice lake, 12, Duffin, and then she parks and walks into Horsemans where she sees me coming in and coming back. From there she heads to the finish.
The last thing I want to mention is going out conservative from the start. I run comfortably and try an concentrate on really taking care of myself to at least Duffin (30.5). I will stretch it out a few times, but I try and not get into race mode too early. Duffin to Young road is where I try and transition into racing. I call it looking for a hot spot and if it comes you have to know what you can sustain. Move too early (catching everyone you see) can wear you out by Emma, so know what you can handle.
Sunday, April 29, 2012
...but so is Lola
I changed gears this year for Ice Age and decided to try and air one out at the Bear Trax 20k. I seldom race, so I figured since it was on trails I run on it would be a great tune-up. It is a challenging course with plenty of hills and was supremely marked by Robert.
I just charged out and was surprised I had settled into 3rd place by the 1st kilometer. I just kept pushing and after about 7-8k didn't see anyone behind me. Perhaps I should have kept better track because suddenly at 18k a guy who I have finished within 1-2 spots over 10 years was on me. I kept clost to 19k, but Ted Shue was way too much for me over the last 1k putting 17 seconds on me. Man did he look good doing it. I finished 4th in 1:24:03 and was happy with that. My goal was to go under 1:25.
I'll just hobby jog around the next two weeks and see what the 50 mile has in store. I'm glad I did it because I learned a few things.
I just charged out and was surprised I had settled into 3rd place by the 1st kilometer. I just kept pushing and after about 7-8k didn't see anyone behind me. Perhaps I should have kept better track because suddenly at 18k a guy who I have finished within 1-2 spots over 10 years was on me. I kept clost to 19k, but Ted Shue was way too much for me over the last 1k putting 17 seconds on me. Man did he look good doing it. I finished 4th in 1:24:03 and was happy with that. My goal was to go under 1:25.
I'll just hobby jog around the next two weeks and see what the 50 mile has in store. I'm glad I did it because I learned a few things.
Sunday, April 22, 2012
Chucka...Chucka...Chucka Knox
The time has come for me to dare myself to taper for Ice Age. There is a tendency on my part to want to squeeze a bit more in. I am starting to believe tapering for a 50 mile can be a bit different than tapering for a marathon. Seems to me one has done a few 4-6 hour runs and the process may take longer. I rarely ran more than 3 hours in marathon training. I usually choose to emphasize on pace work and hard medium long runs for marathons. The general thought was to run 75%, 50%, and 25% of average mileage the final three weeks.
The logs have revealed something entirely different. There is credible evidence I may do better with much less than this. One example is 2009 when I ran a 7:20 at Ice Age. It was more like 50%, 50%, and 17%. I am under the impression if I do too much 3 weeks out then a full taper may not occur. Age is a part of it as well.
I say age, because as I watch runners 10-20 years younger than me they simply do recover quicker. Like some, I tend to believe the rule does not apply to me. I have confirmed this thought is wrong and I will need to make alterations. There are days when I feel solid and other days it is drudgery. Since there isn't much I can change 3 weeks out from Ice Age, the one thing I can do is rest properly. I thought about getting in a solid effort of 60 miles next week, but I think I'll be in the 40s.
The logs have revealed something entirely different. There is credible evidence I may do better with much less than this. One example is 2009 when I ran a 7:20 at Ice Age. It was more like 50%, 50%, and 17%. I am under the impression if I do too much 3 weeks out then a full taper may not occur. Age is a part of it as well.
I say age, because as I watch runners 10-20 years younger than me they simply do recover quicker. Like some, I tend to believe the rule does not apply to me. I have confirmed this thought is wrong and I will need to make alterations. There are days when I feel solid and other days it is drudgery. Since there isn't much I can change 3 weeks out from Ice Age, the one thing I can do is rest properly. I thought about getting in a solid effort of 60 miles next week, but I think I'll be in the 40s.
Friday, March 30, 2012
...and 75 thousand pounds
Good race lines heard over the years:
Lennox when asked how he felt going into the race by a rival school.
"I've ran more miles than your school bus."
Phipps when someone mentioned they were gunning for him in the mile.
"Pack a lunch."
Someone mentioned conditions looked like heaven today. Williams peeled back
and looked at John and said, "Take a good look around Johnny, that's as close
as you'll ever get."
"Hey, how did Dunbar do in the half today?" Williams said, "Tough to tell. He had
those water trucks behind him putting out the fire trail he was leavin'"
Warming up one guy was walking on his hands and Williams asked what he was doing.
The guy said, "Maybe I'm getting ready for the circus." Williams said, "Your whole teams
a carnival and were going to put you out of the circus business."
Unknown from West Virginia University CC Invitational. "How you planning on doing today?"
Guy says, "See that cone down there. Once I get around that I plan on wrapping it up because
Mom's cooking fried chicken tonight."
Lennox when asked how he felt going into the race by a rival school.
"I've ran more miles than your school bus."
Phipps when someone mentioned they were gunning for him in the mile.
"Pack a lunch."
Someone mentioned conditions looked like heaven today. Williams peeled back
and looked at John and said, "Take a good look around Johnny, that's as close
as you'll ever get."
"Hey, how did Dunbar do in the half today?" Williams said, "Tough to tell. He had
those water trucks behind him putting out the fire trail he was leavin'"
Warming up one guy was walking on his hands and Williams asked what he was doing.
The guy said, "Maybe I'm getting ready for the circus." Williams said, "Your whole teams
a carnival and were going to put you out of the circus business."
Unknown from West Virginia University CC Invitational. "How you planning on doing today?"
Guy says, "See that cone down there. Once I get around that I plan on wrapping it up because
Mom's cooking fried chicken tonight."
Monday, March 26, 2012
A dollar and a dime
I am in the middle of my Ice Age training and it has been good. I get pretty tired by the middle of the week and Monday is s-s-s-slow. I went out to the course this past weekend and ran without stopping the watch for pit stops to get a feel for time checks. 12 to Duffin in Young (6.9) in 59:40 and back to 12 in 55:20. 12 to Dew Dip in 37 and back in 37. 3:09 total for 22.5 miles (8:24) and I felt reasonably well.
I'll continue to get out there and take time checks. If you haven't tried this it is a great way to gauge how your doing. It helps in taking away the how far to go trap. I just concentrate on getting the groove on. It's hard to set sail in the winding areas. I might be better off going by feel than trying to exert more effort than needed in these sections because you have to break and turn a lot. It is advantageous to train on the course and continue to learn how to run it. Thinking of a 32 miler there myself Saturday...probably in the meat of the course.
The past two weeks:
3/12 AM 10.4
3/13 AM 15.3
3/14 AM 6.3
3/14 PM 6.8 trails
3/15 AM 6.4
3/16 AM 6.1
3/17 AM 26.8 w/ Bro. Grub - 4 Black loops (3:55:xx) running time only
3/18 AM 7.0 trails
Total 85.1
3/19 AM 6.3
3/20 AM 6.1
3/20 PM 7.2 w/ 5 x 4:00 w/ 2:00 rest
3/21 PM 13.4 Lapham 2:01
3/22 AM 6.3
3/23 AM 6.2
3/24 AM 22.5 Ice Age 3:09
3/25 AM 12.0
Total 80.0
I'll continue to get out there and take time checks. If you haven't tried this it is a great way to gauge how your doing. It helps in taking away the how far to go trap. I just concentrate on getting the groove on. It's hard to set sail in the winding areas. I might be better off going by feel than trying to exert more effort than needed in these sections because you have to break and turn a lot. It is advantageous to train on the course and continue to learn how to run it. Thinking of a 32 miler there myself Saturday...probably in the meat of the course.
The past two weeks:
3/12 AM 10.4
3/13 AM 15.3
3/14 AM 6.3
3/14 PM 6.8 trails
3/15 AM 6.4
3/16 AM 6.1
3/17 AM 26.8 w/ Bro. Grub - 4 Black loops (3:55:xx) running time only
3/18 AM 7.0 trails
Total 85.1
3/19 AM 6.3
3/20 AM 6.1
3/20 PM 7.2 w/ 5 x 4:00 w/ 2:00 rest
3/21 PM 13.4 Lapham 2:01
3/22 AM 6.3
3/23 AM 6.2
3/24 AM 22.5 Ice Age 3:09
3/25 AM 12.0
Total 80.0
Saturday, March 17, 2012
Let me sleep on it
Morris Stroud was a 6' 10" tight end for the Chiefs who was used on special teams to block field goals. He stood under the field goal post and would jump up and block the lower ones. The "Stroud Rule" came into being and it is now illegal.
Morris Stroud was big and you should be as well.
Running on the Drumlin several years ago a coyote was up ahead watching me approach. I saw him from a half-mile away. Not really wanting to see how close I could get, I raised my arms up in the air about a 100 yards out and he took off.
I got big and you should as well.
Getting big for ultras could be a number of things. Everyone knows increasing the mileage or loading up on the long runs at the right time help you get big, but what else can I do? I've tried a few things of my own and listen to others over the years. Here are a few examples:
- Some people go for the one big week and usually it seems to be 100 miles. This is not easy to do, but if you can pony up for a week it can offer a huge mental boost later.
- Pick a day in the middle of the week, get up at 2 am and go run four - five hours before work. It can be a different experience and one does have many obstacles to face you do not typically run into on normal runs. It makes you adjust and in my opinion toughens you up.
- Friday through Sunday pick a high mileage goal for yourself (40 - 50 - 60?) and go do it. This may be the toughest of them all, but it makes you analyze yourself and learn to make adjustments. You have to work outside your comfort zone.
If your looking for something different to try on yourself and see how you do, these are it. Not necessary to do more than 1-2. The fact is when you are running and ultra of say 50 miles you tend to remember these. More than likely you are experiencing issues close to what you did then. Sometimes it is nice to have the confidence to say to yourself, "I'm hurting, but this isn't any harder than my be big session."
What do you have to lose?
Morris Stroud was big and you should be as well.
Running on the Drumlin several years ago a coyote was up ahead watching me approach. I saw him from a half-mile away. Not really wanting to see how close I could get, I raised my arms up in the air about a 100 yards out and he took off.
I got big and you should as well.
Getting big for ultras could be a number of things. Everyone knows increasing the mileage or loading up on the long runs at the right time help you get big, but what else can I do? I've tried a few things of my own and listen to others over the years. Here are a few examples:
- Some people go for the one big week and usually it seems to be 100 miles. This is not easy to do, but if you can pony up for a week it can offer a huge mental boost later.
- Pick a day in the middle of the week, get up at 2 am and go run four - five hours before work. It can be a different experience and one does have many obstacles to face you do not typically run into on normal runs. It makes you adjust and in my opinion toughens you up.
- Friday through Sunday pick a high mileage goal for yourself (40 - 50 - 60?) and go do it. This may be the toughest of them all, but it makes you analyze yourself and learn to make adjustments. You have to work outside your comfort zone.
If your looking for something different to try on yourself and see how you do, these are it. Not necessary to do more than 1-2. The fact is when you are running and ultra of say 50 miles you tend to remember these. More than likely you are experiencing issues close to what you did then. Sometimes it is nice to have the confidence to say to yourself, "I'm hurting, but this isn't any harder than my be big session."
What do you have to lose?
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