Last week, I was a bit worried there wouldn’t be any snow for this morning’s Triple D Race in Dubuque, Iowa. The race is totally self-supported (no aid/water stations) and is run entirely on a rail to trails course. Snow adds another element to the challenge and thankfully, we got our first snow fall four days before the race! The weather was a nice 25-30 degrees with the only a little headwind when outside the tree line. I wore Yaktrax and carried some water in a Camelbak. I took an iPhone to track the route and also used it for music.

The first 10 miles went very smooth and I felt good. Around mile 15, the legs were tiring fast due to the loose snow. It felt like running in sand and with every step I was slipping. The only stop between the start and finish was mile 22, where you had to checked in at the Handle Bar (a bar in Durango). It was pretty tough to leave food and drink to go run 4 more miles, but I knew I had dry clothes waiting for me at the finish in my drop bag. For the last four miles, I ran with a guy from Osh Kosh, WI and he kept a great, even pace. Me on the other hand, walked, ran, walked, ran and repeated this until we finished together. The finish line was another bar and it never looked so good. Overall, it took about four hours and below is a map of the run and pacing chart. The two dips in pace at the beginning is where I took off and put back on the Yaktrax (a portion of trail was gravel, without snow). The big dip is when I reached the checkpoint and the waves at the end happened because of my running/walking technique. Fun race and I’m planning on coming back next year!

Triple D Splits 1-15-12

Triple D Race 1-15-12

The Cedar River Runners Club puts on a nice little Turkey Trot fun run. I had the chance to run it this past Sunday and discovered what I have been missing. The entry is a measly $3. It’s a fun run, not timed and no one is sure on the distance. I’m guessing around 3.5 miles.

The course is amazing, especially if you like trails. You start at the Hartman Reserve Nature Center in Cedar Falls. The course runs through the nature reserve with trails, steps, some paved paths, open grass and passed a few lakes. There are even a couple sandy spots which wakes the calf muscles up in a hurry. I quickly got out of breath and had burning lungs for most of the race. The post race was low key but had apple cider and cookies. I was one of the lucky door prize winners and scored a shirt, although I had my pick of gift cards, running gear and other donations.

Will definitely do this one again. And hopefully, I can make it back up to run the trails.

The Return of the Turkey Trot (TROTTT) turned out to be a grand return indeed. I originally ran this race way back in 2001, my 2nd road race ever. A lot has changed in 10 years. The race is now chip timed, 4x more participants, and I’m faster. This year, I finish the 8k in 29:18 and finally broke under a 6:00/mile pace for any race distance. It was a fantastic feeling to run fast without fading. For my efforts, I won a pumpkin pie.

Note: I have now set a PR (personal record) in every race distance I can think of this year; 50 mile, 50k, marathon, half marathon, 15k, 10k, 8k, 5k, 1 mile. What a year!

Enjoyed a nice cross country race at the Muddy Monster this morning. The route was three laps of a 5K or 15K total. My splits were pretty even and I felt good except for a slight side ache during the second lap. I wore the Vibrams and they felt fast on the grass, not so much on the short stretches of gravel. Rocks hurt.

Thanks for the awesome race, Bob!

• Lap 1 – 19:25
• Lap 2 – 19:33
• Lap 3 – 19:29

Finally! I broke 3 hours and 10 minutes while running 26.2 miles. And it wasn’t at all what I thought it’d be like.

Before the start - Omaha Marathon

Seven days ago I decided to sign up for the Omaha Marathon. I didn’t really tell anyone because I didn’t really have a goal in mind and wanted to keep it that way. I had previously attempted to break 3:10 only to come up short by 90 some seconds.

The Omaha Marathon had been on my to-do list for awhile and the timing seemed perfect. Michelle and I were already going to be halfway across the state, so why not? We got to Omaha the night before and picked up my race number at the expo. I was expecting a large crowd, but it turned out to be small and maybe five vendors set up in a small hotel conference room. Clearly, this marathon was smaller than I thought. Before heading back to the hotel, we picked up a veggie pizza (the perfect pre-race meal!) before resting up. Pizza is good for loading up on carbs, but bad because it’s also loaded with sodium. Race morning, I woke up feeling dehydrated and decide to drink a multiple cups of water to rehydrate before the start. Bad idea…I thought two hours would be enough time, but nope, I had to stop and use the portable restrooms along the course three times during the first half of the run. To make matters worse, my stomach wasn’t feeling the best and my iPod was out of battery. I hit the 12 mile mark feeling nothing but sorry for myself.

Then, out of nowhere, a 180. My stomach issues went away, I no longer had the urge to pee, and I had completely forgotten about music. I was getting into the zone and losing myself in the rhythm of running.

Sprinting to the finish - Omaha Marathon

The second half of the race was completely different. I felt refreshed, was passing other runners and enjoying my newfound energy. At one point during miles 14 though 18, I remember thinking, “just concentrate on breathing.” It must have worked, because I held it together and by the time I reach the hill at 19, I was ready to pick it up. Four years ago, my younger self would have charged up the incline, but not this time. I knew what those side cramps felt like. Instead, I gradually ran up and even slowed down a bit. By mile 23, I knew I could get under my goal. I even did the math twice to double check. Other runners around me were really starting to fade now but I was starting to go faster. My long, hot summer hill runs were paying off in dividends! The last mile fly by and when I turned the corner for the finish, I saw the clock and realized I finally made it.

Tired after just finishing - Omaha Marathon

Some stats…

• The first 3 miles took 23:43 (7:54 pace)
• Overall pace for the Marathon was 7:13/ mile
• Mile 25 was 6:50
• Mile 26 was 6:14!
• At the halfway point I was 80 out of 626
• At the finish I was 17 out of 626

Ragnar Relay Chicago is a running relay that starts in Madison, WI routes east to Milwaukee and finishes downtown Chicago, IL. Each team covers 197 miles in two days and one night. One member from each team is always running, while the other members ride in a van to the next exchange. Most teams have 12 members (2 vans) while some have 6 (1 van), who are considered “Ultra” teams.

Michelle and I were apart of an ultra team, Eating out at the “Y”. Our theme was the Village People and the song YMCA. We kinda knew the others on the team, but really got to know them after 29+ hours in a van. Lucky for us, they are very cool people and great runners (not just sayin b/c they’ll probly read this).

Team - Eating out at the Y

There is so much I liked about the experience but words wouldn’t really do it justice and it probably won’t mean as much to write about it. Kind of like telling a joke and no one laughing because you had to be there. With that, I’ll just give my stats for the race.

We all ran three legs total. My distances were 12.7, 9.4 and 16 miles. I ran Friday around 9pm, Saturday around 4am and 3pm. I can’t speak for the other legs but I think mine were great. I got to experience the sunset during my first leg on a rural Wisconsin trail and the sunrise just north of Racine. My favorite running moment was experiencing the beauty of the Evanston and the campus of Northwestern. Typically, I hate anything to do with Wildcats and the color purple (Go Hawks!) but that day I was soaking it in. My last leg finished north of downtown Chicago on the beach. We all crossed the finish line, in costume, 29 hours later with minor aches and pains but with a big sense of accomplishment.

Notes:

• Leg 1 – 12.7 Miles – 1:33:12 (7:20 pace)
• Leg 2 – 9.4 Miles – 1:17:06 (8:12 pace)
• Leg 3 – 16.0 Miles – 2:31:59 (9:30 pace)
• Total – 38.1 Miles – 5:22:17 (8:23 pace)

Last Sunday, was my first swim of 2011. Coincidently, it came during the Pigman Sprint Triathlon in Palo, Iowa. Last weekend, I decided to run my first 5K barefoot and was left with multiple blisters on each foot. Not smart. This weekend, I decided to, literally, dive into swimming and not train. Again, not smart.

Immediately after hitting the water, I was out of breathe and struggled to find my stroke. After what seemed like forever, I looked ahead to find myself about a quarter of the way finished. Not even to the turn around point!  Already exhausted and kicking myself for not training, I debated whether to grab a boat and hitch a ride back to shore with my head down. Then, I saw another guy struggling and grabbing the rope. The rope stretches from the beach 275 yards out and swimmers must swim out and around. Alright, so I’m not the only one sucking ass today, that makes me feel a little better. I managed to make it to the half way point and started heading back to shore, but I had no breathe left. It was either grab the rope or head to the bottom of the lake. I swam over to it used it to keep myself above water while doing some sort of doggy paddle (really just pulling myself in). After about 50 yards of this non-sense, I realized I could do the breast stroke and keep my head above water. I think this helped calm my nerves and heart rate with about 150 yards to go. I slowing eased back into the free style form and completed the swim portion. Man, was I glad to touch sand and head towards the bike. What a pathetic showing! The good news, most of the other bikes were already gone from the rack, so finding mine was easy!

The bike felt great. I was immediately flying downhill and never really slowed down. I even got some crowd support from my friend, Jay, at the top of the hill just outside the park. What a boost of energy! For not biking that much, it went better than expected.

The only thing left was run a 5K. My original plan was to hop off the bike and go (without shoes). But, since my aforementioned barefoot snafu, I took the time to slip on the running shoes. The first mile always sucks, as your legs feel like bricks. Slowly, they loosened up and I even caught up to Katie, who had started ahead of me. I slowed down and we chatted for awhile. Once we hit the two mile mark, I took off again for the finish. Now my legs were loose and it was fun passing other runners. What a great feeling compared to hanging on that rope in the lake!

For my efforts, I ate lots of cheese pizza at the post race party (and a couple beers). I also realized duathlons may be more rewarding than triathlons, or at least until I get in the pool.

Katie and John after the Pigman 2011

Race stats:

• Swim – 16:58 (632 out of 648!)
• Transition 1 – 2:04
• Bike – 46:59 (163 out of 648)
• Transition 2 – 1:10
• Run – 21:04 (44 out of 648)
• Total Time – 1:28:13 (200 out of 648)

Clearly, I’m a runner, not a swimmer!

Next weekend, I’m running with six others from Madison, WI to Chicago, IL. The race is apart of the Ragnar Relay series. The total distance is about 200 miles, or a little over 30 miles each. We’ll start on Friday at noon and finish the following day in the afternoon. A member of our team will always be running, day and night. This will be no easy task, but my real problem is finding the costume.

Our team is “eating out at the Y” and we are themed after the village people. Right now, I’m more concerned with finding a headdress than worrying about the mileage. So if anyone has some feathers and/or loincloth, let me know.  I’ve got to get an indian costume put together in a week.

It’s official; I completed a “real” ultra marathon. Technically, this is my third ultra but the first two were 50Ks or five miles beyond the marathon distance. They’re considered Ultras, but in my mind, 50 miles was the legitimate test. I first stumbled upon the Ice Age 50 two years ago and contemplated entering. It wasn’t until after surviving the Hawkeye 50K and taking a break from marathons that I got the courage to sign up. I thought the spring would provide the perfect time to ramp up the mileage. My training wasn’t very specific and mostly just made up along the way.

A typical training week consisted of the following…

• Tuesday: 7 mile hilly route (Vibram Five Fingers) for speed and strength
• Wednesday: 5 mile easy run (Asics Shoes)… sometimes rest, if tired
• Thursday: 7 mile hilly route (Vibram Five Fingers) for speed and strength
• Friday: 5 mile easy run (Asics Shoes)…sometimes rest, if tired
• Saturday: 3-5 hours (Asics Shoes), usually signed up for a local race and ran to and from the race
• Sunday: 3-5 hours (Asics Shoes), wasn’t concerned with mileage, just getting comfortable with running on tired legs
• Monday: Rest and rebuild muscles

Notes:

• Totally weekly mileage varied from 50-75 miles.
• I also joined a Kettle Bell class on Tuesdays and Thursdays to help with overall strength, but especially the core.
• My diet was vegetarian with the last two months, “Slow Carb”.
• My speed actually increased during training with new PRs in the mile and 5k distances (probably due to the Vibrams)

Crossroads Motel before Ice Age

Michelle and I drove over to Elk Horn, Wisconsin the night before the race. We got a late start and arrive at the Crossroads Motel just after 10:30pm. The front desk lady said we were the last to arrive and looked slightly relieved that she too, could go to bed. The Motel was super clean but had furnishings from 1973. It was more cozy than outdated, but too bad we only got to enjoy it for six hours! The next morning we were up at 4:30 and on the road to Kettle Moraine State Park by five. The 50 mile started and 6:00am and I still had to pick up my race number, timing chip and pack my drop off bag. The race allows runners to pack a drop off bag which they will transport for you to a spot in the middle of the run. I threw in an extra pair of socks, shirt, Clif Bars and Ibuprofen.

Start of the Ice Age 50 (Black Jacket)

After the national anthem, 300 runners started off down the Nordic Trail and into the forest. The first loop was 9 miles long, which I was very conservative. I obeyed the “walk uphill rule” and stayed back.

Finishing the first loop of the Ice Age 50

Once we passed the start/ finish line again, the course took us to the southern out/ back section (20 miles). I believe this is the actual Ice Age Trail and was mostly hilly single track. I mostly stayed behind a group of runners from Chicago. They sounded like veterans so I figured it was a smart move to hang with them.

PB&J at the Aid Station Ice Age 50

Michelle also met me at the Aid stations and we chatted. It was nice to drink, eat, and rest, but at the same time, I knew I had a long ways to go.

Finding my drop bag Ice Age 50

At mile 26 or just over the half way point I found my drop bag and changed shirts. It had been sprinkling for the last couple hours and the clean, dry shirt felt nice. The Ibuprofen also seemed to help. At the aid stations I made sure to drink a cup of Heed or sugar-free electrolyte drink. Sometimes it tasted terrible but I knew it would help keep the cramps at bay. My foods of choice were pretzels, little sandwich cookies and PB&Js. The aid stations were no further than 5 miles apart so my handheld water bottle held enough water to get me to the next one.

Heading out from the forest Ice Age 50

I started the northern out/ back section feeling good. What a surprise! I expected to hit a low around 30 miles and again at 40. Whatever the reason, I just kept going and didn’t think much of it. By the time I hit 45 miles, I knew finishing wasn’t going to be a problem. In fact, I started picking up the pace. Those last five miles seemed to fly by and I was passing other runners like crazy. (Really, I started too slow, and saved way too much)

crossing the finish line Ice Age 50

At last, the finish line was in sight. Michelle was waiting along with a good sized crowd cheering us on. For my efforts, I received a silver belt buckle. We stuck around afterwards and eat some hot food, chatted with other runners, and then started the dreaded drive back home. Overall, the race was well organized and the course was challenging but worth it for the views.

Michelle and I at the finish (note the belt buckle)

Finishing Time: 10 Hours 34 Minutes 37 Seconds

Place: 130 out of 222 Finishers (I think around 300 started)

The race was 30 miles, or three laps of 10 miles each around Clinton Lake in Illinois. I discovered the event after the entry was capped, so I put my name on the waiting list, not thinking I’d get in. Two weeks later, I got the notice I could sign up. My only other experience of marathon plus mileage was the Hawkeye 50K. I figured this race was going to be easier with the weather being a bit warmer and a lot drier.

Coming out of the forest to the aid station

After the start, I found myself in a group of four. We got to the first hill and immediately everyone began walking. I had heard walking was common during ultras and especially hilly ones, so I followed suit. By the second lap, I was getting antsy and decided to head off on my own and plug in the iPod. The miles seem to go faster and I loved the scenic views of Clinton Lake. Again, I reached the start/finish line where Michelle got a few photos. I filled up my hand held, grabbed a bunch of pretzels, and stuffed a half dozen Fig Newtons in my pocket for later. My goal was to talk with Michelle at the aid station, but not linger too long before the 3rd lap. The more I rested, the harder it would be to get going again. Well, it didn’t take long on that final loop to figure out my legs were tired. I was guilty of a rookie mistake, not sticking with the group and staying conservative throughout the entire race. Around mile 23 or 3 miles into the last lap, I was toast. The iPod was becoming annoying, I was no longer just walking up hills but flats too, and the water bottle was dry. I tried to think positive and enjoy the moment but it was definitely hard. Not finishing was never an issue but not finishing strong was fading fast. With 4.5 miles to go, I reached the last aid station. I drank a full cup of water and took some electrolyte mix to go. I also ate more pretzels and Fig Newtons (really starting to like those things!).

During the last stretch I never saw another runner until the final mile. I happened to glance back over a valley and caught a glimpse of a black shirt. It was just the motivation I needed to pick up the pace for the home stretch. Coming out of the trees to the finish line, I saw Michelle cheering me in along with a few others. I crossed the finish line around five and a half hours later. For my efforts, I received a homemade, clay necklace with a leaf stamped on the front. It was a nice touch.

Notes:

• Lap 1: 1:41 – 10:06 Pace
• Lap 2: 1:46 – 10:36 Pace
• Lap 3: 2:08 – 12:08 Pace
• Total Time: 5:35 – 11:10 Pace
• Fuel: 3-Packages of Clif Shot Bloks, 10-Fig Newtons, 2-Handfulls of Pretzels, 7-Bottles of Water, 2-Bottles of Electrolyte Drink, and 1 Huge Chocolate Covered Donut at the finish line.

http://secondwindrunningclub.org/races/clinton