via - CRVA Picasa Web Album

I had a really nice 5K this morning at Squaw Creek Park for the CRVA’s annual Freezefest. Last night, we got some light snow which continued through this afternoon. Total snow fall was about an inch and made for some beautiful views running through the park. Really wished I had taken some pictures to post.

I still needed to get some miles in to train for the Ice Age 50 in May, so Michelle and I ran to the race (6 miles) and ran home after (another 6 miles). Overall, pretty happy with the time and very satisfied with the food afterwards (cookies and banana bread).

This last weekend, I finally got a chance to run the Triple D near Dubuque, Iowa. I first found out about the race a few years back, but never got up the courage to sign up. The race consists of a 22 mile run/ski or a 60 mile bike ride. The course for the run is basically the entire Heritage Trail which starts in Dyersville and finishes just outside Dubuque around Durango.

Heritage Trail Map

The bike event seems crazy since it’s on a trail with snow, but after seeing the kinds of bikes they use, it’s looks cool. Here’s a link to the Surly – Pugsley (http://surlybikes.com/bikes/pugsley_complete/) which is the typical bike used. Think of a bike with motorcycle tires, thermoses instead of water bottles and handlebar mounted mittens. Maybe next year…

The run was very cool. I’m really starting to like trail running and longer distances vs the avg road 5k. The packet pickup was at the Grand Harbor Hotel in Dubuque, IA. All the runners hopped on a bus and were shuttled out to Dyersville to the start. The bikers stayed at the hotel and would bike an alternate route but start at the same time as us. The runner’s route was dead simple, start at the beginning of the Heritage Trail and run to Durango. The finish was at “The Handle Bar” on the left hand side of the trail around mile 22, which also turned out to be the first building we came across! After an uneventful start with the mayor of Dyersville saying “go”, about 30 of us chased down the trail along with two skiers. Since this was a self sufficient run, I packed like a boy scout. I had my usual winter running clothes of tights, Brooks winter pants, cold gear Under Armour shirt, thick jacket, Seirus Hat
and Yak Trax. The only problem was, I grabbed Michelle’s smaller Yak Trax which barely stretched over the shoes. The mistake turned out to be a recipe for blisters, but well worth the traction in the snow.

The start of the race went very well. I felt great and was able to keep a decent pace. For the first 15 miles or so, I ran behind two other guys. Once we broke up the pack, it became apparent how pacing with others really helps. For the next 3 miles or so it was all solo running, with the only distraction being the base of Sundown Mountain and a view of snowboarders in the distance. Around mile 18, I caught up with Bob (friend from CR) and we finished the rest of the race together, albeit slow. We got to The Handle Bar 3 hours and 11 minutes later. The best part of the race was an open bar tab with your entry fee and beer waiting at the finish.

The only problem I encountered throughout the run was a frozen Camelbak tube. I knew the Camelbak might freeze, so I put in under my outer jacket. But when I started to heat up I had the jacket half zipped which provided enough cold air to freeze the water tube. I never thought of this because during my practice runs I could hear the sloshing of water in the bladder of the pack and assumed it was good to go. It took a mile thinking about how to unfreeze the tube when it finally occurred to me just zip up the damn jacket. I think I started laughing at myself because of how simple the solution was…amazing how an elevated heart rate can messed up your thinking process!

Overall the race was cool. The weather could be a huge factor though, and we got lucky with mild temperatures, little to no wind and mostly packed snow. Next year, I may not be as lucky.

Here’s the race link if interested…http://www.tripledrace.blogspot.com/

Before the race...it was still fairly warm out

This was my first attempt at an Ultra Marathon (anything over 26.2 miles) and I must say, it was a lot harder than I imagined. The race took place around Lake Macbride, just north of Iowa City, IA. The course featured some really nice trails (lots of up and down), a crushed limestone path, a little stretch on the road and a spillway (fancy word for rushing water that is hard to cross). The weather proved to be the most difficult aspect of the event. Right when the gun went off, it started raining. Normally, rain isn’t that bad, but when the temperature is hovering around 30 degrees and you are on the course for multiple hours, it sucks.

The first lap was exciting and fun. I was running with Matt (friend and also went to high school with me) and we pretty much talked the entire time. This was also his first attempt at 31 miles, so we were both running at a fairly modest pace. Our stops at the aid stations were also relaxed and not rushed. Ultras seem to have a different feel to them, more of an adventuresome atmosphere with a focus on just finishing. Towards the end of the first lap is where I first encountered the spillway in the image below.

via the Hawkeye 50K website

I got almost all the way across it, when I ran out of rocks. The left foot got submerged as I made the final leap…and the water was freezing!  Thankfully, the start/ finish was only 1.5 miles away. Waiting for me before the next lap was a dry pair of shoes and socks to slip on. I was so glad I brought a drop bag with extra clothes, by this time, my gloves and shirt were soaked with rain and mud.

My sister Sarah and I...trying to change shoes before the next lap

When we got to the halfway point, I changed my wet gear for dry clothes and walked over to Michelle while Matt finished changing his. A volunteer brought out a plate of freshly made grilled cheese sandwiches and I couldn’t help but take one. This turn out to be a terrible idea for the next 5 miles. Right as we started the 2nd lap, my stomach was churning and cramping like crazy. It was all I could do to keep shuffling along. To make matters worse, my gloves were already soaked and the temperature was dropping. By the time we reached the second aid station or mile 20, I was ready to quit. I couldn’t feel my hands and the rain was relentless. Matt, some how was more upbeat and kept me going. Looking back though, if someone had a car and offered me a ride back to the start, I would have jumped right in. But since there was no car, only rain soaked pretzels and half frozen cups of water, the trail seemed to be the only way back. This must have been the low point, because after that the rain turned to snow, and my hands were regaining some feeling. By this time, my stomach was also settled and I could actually run!  For the first time all day, I was feeling really good. From mile 20 to the finish at mile 31, no one passed me and I probably passed around a dozen myself.  The last trail section seemed to fly by and I sprinted to the finish, albeit six hours later than I started! So there it was. I finished my first ultra marathon and felt great at the finish.

I picked the Hawkeye 50k because it was close to home, seemed like a challenging course, and I knew the race director (Tim) was going to do a fantastic job. Just check out his website (http://www.chemsmith.net/50k.html) and you can see how much work and effort he put into creating such a cool event. I also learned that volunteers at ultras are saints. Who else would stand outside on a cold, rainy Saturday morning with sliced bananas cheering you on. Thanks to all of those folks!

I hope they have the Hawkeye 50k next year. I’ll be one of the first to sign up.

coming towards the last trail loop

My original plan was to run the Indy Marathon and qualify for Boston (run under 3:10) and run with Michelle next April. But, as it turns out, so many others runners wanted to run with Michelle too and the Boston Marathon sold out in 8 hours!  To put that into perspective, last year, it was a record when it sold out in 63 days. So, I was left with a new goal of enjoying the weekend in Indianapolis and not worrying about time. And it was a success!

Sarah, Dale, Michelle and I arrived an hour later on Friday than we planned. We overlooked the fact that Indiana goes by Eastern Standard Time. The hotel was right downtown, next to the packet pickup and a block from the start. I’m starting to think it’s worth it to pay the extra money for the close convenience pre and post race. Plus the Embassy hotel delivers a huge breakfast and manager’s reception every day. After packet pickup, we found Noodles and Company. I thought it was a poor man’s Olive Garden, but it turned out to be a discerning Fazoli’s. The food was fast and the options were healthy and delicious. I had the Mushroom Stroganoff with Tomato Bisque Soup and a side of Ciabatta Bread. That night we laid back and hung out at the hotel room, which was huge!  We got a two room suite (comparable in size to my old condo) with a great view. The pool / whirlpool area was overrun with kids but we did manage to get a few minutes of decent soaking.

The marathon came early the next morning with the start at 8:00am. I jumped in right behind the 3:10 pace group for most of it, until the 20s. I then slowed down because my legs were feeling the soreness from the previous races and I really wanted to enjoy the run without killing myself. The course was pancake flat, had a good variety of scenery but lacked spectators. I can’t blame them though, it was a chilly 31 degrees when we started with a high of 40. I had frost on my hat when I got back to the hotel and took a 30 minute hot shower just to warm up. My favorite landmarks during the run were Butler University and Lucas Oil Stadium (where the Colts play).

Michelle, Sarah, and Dale all ran well. Dale rocked the 13.1 in his Vibrams. I also ended up buying a pair of Vibram Five Fingers TrekSport at the expo. Sarah PR’d in the marathon and felt great at the end. And Michelle gets another BQ time of 3:39! I don’t know if she is secretly training at night or if she is really that good. I’m thinking it’s the latter.

After the race, we walked to Buca, for some savory pasta. It was recommended by one of the numerous other runners Sarah met during the marathon. We also discovered that our hotel was connected to a large shopping mall which gave us time to walk around and stretch out the sore legs. The next day, we finally got to enjoy the huge hotel breakfast and stopped at The Mellow Mushroom in Carmel, IN (just north of Indy) for lunch. They have one of the best veggie pizzas I have ever eaten.

Overall, Indy was fun. I would love to go back and stay downtown again.

Once again, I come up short in my quest for a 3:10 marathon. This time, I was on pace through mile 22 and then ran out of energy. Mentally, I could keep it going but my legs wouldn’t go. My stomach and hydration was ok and I was also breathing alright. Taking everything into consideration, I should have add longer runs in my training, which I kind of figured was going to be the weak spot.

It was a disappointing run, but overall the Twin Cities puts on a great marathon. While jogging the last four miles, I was already thinking about signing up again next year and taking in more of the scenery, route and thousands of spectators along the streets. Going for a time goal in a marathon is fun, especially since I’m competitive, but by doing so, I missed out on a lot of the atmosphere. Running just below my threshold forces me to concentrate on my stride, breathing and staying relaxed. Running at a slower pace would be so much easier to take in the surroundings of the race and not have to worry about running mechanics.

The marathon started at the Metrodome and was a point to point route, finishing up at the Capitol in St. Paul. At 5:30am, we parked at the finish and hopped on a bus to the start. The temperature was around 35 degrees at the start so waiting inside the dome was welcomed. The first portion of the course winds south around some lakes (I forget the names) and then heads north along the Mississippi River. The fall is a perfect time for the marathon because the leaves are just starting to change colors. As they say, it’s the “most beautiful urban marathon”. The finish consists of a gradual incline from mile 21 to 23, which led to my demise.

The finish line was well organized and meeting up with Michelle was easy. In fact, everything was so close that I stopped at the gear check, changed into dry clothes in a designated changing tent and went back to load up on post race food in a matter of minutes. I even found a nice grassy spot to lay down and watch the runners come through. If this had been Chicago, they would have thrown me out of the finishing area on an empty stomach. Afterwards, we got to meet up with family and eat a big, guilt-free lunch. In the end, marathon number 13 was very fun with a disappointing time.

Next up, the Des Moines Marathon (6th time) and then Indy in 4 weeks.

Yesterday marked the last day of my recent half marathon tour. In the last 7 days, I turned my marathon training into half marathon races. Training for a marathon can be a tad bit boring, especially when faced with so many long runs and miles all at once. Half marathons seem like the perfect solution to curb the boredom and get in those long runs, plus you get plenty of water and food at the end!

Via Ryan Taylor Photography

The tour started off last Sunday in Cedar Rapids with the inaugural New Bo Fest half marathon. I was excited because my hometown hasn’t had a long distance event in quite sometime and because the route was on the same road I have been running all summer long. Home field advantage with my knowledge of the turns and what to expect for inclines. My goal was just to get some miles and I even ran to the start (3 miles away) for a warm-up. Maybe it was the lack of pressure I put on myself but the race went well and I finished with a PR, 1:32:13. The event was a lot of fun too with many other local runners taking part and the whole Running Wall family (literally) signed up.

Via Michelle Silver

The next stop was the following morning in Dubuque for the Benefit Classic. This race has been around forever, but it was new to me. With tired legs from the day before I started off slow and managed to pick up the pace every mile during the race. I believe my first mile was around 9:00 and the last one about 6:40. Overall, the course was flat, except for some big hills right in the middle. Dubuque is known for hilly terrain and lived up to it’s name that day. My finishing time was a bit slower at 1:44:40 but I was still happy for the way I felt throughout and just getting the miles in was the most important goal.

To wrap up the tour, I signed up for the Park to Park in Cedar Falls/ Waterloo. Again, I avoided the pressure by starting out without a time goal and hoping to run smooth. I had some great pacers the first half and our little group was hitting a 7:00 pace every mile. It was about the 8 mile mark that I decided my body could keep the pace going and finish with good time. Surprisingly I did and got another PR with a 1:31:21!

Note: The Park to Park was also my first half marathon back with 2004. Distance running was a whole new world to me then. I even had college friends show up during the race and “tailgate” at various spots along the course.  I have yet to see another spectator drink Busch Lite at 8:00am during a race. Thanks Mike and Chase!

With a couple good races and the mileage building up, I’m slowing gaining more confidence with my hopes to qualify for Boston. Yet, the Twin Cities Marathon is still approaching too fast and 26.2 miles is still a long ways!

via Dan Hodges - Metromix

Last weekend, Justin and I hopped on our bikes and joined the Urban Assault Ride in Des Moines.  It wasn’t really a race nor a pure social ride, but a combination of both.

The goal was to visit 7 checkpoints around downtown (2 being mystery spots) in any order and as fast as you can. Both riders in a team had to ride a bike and follow all traffic laws. Other than that, anything was fair game. We kind of made up the route last minute and considering the mud on the trail we rode through due to recent flooding, faired alright.

Each stop had a “challenge”, such as human bowling and the end was a big water slide. The free New Belgium beer post race wasn’t bad either. All in all, it was a great time (experience that is)

One of Michelle’s B-Day presents to me this year was the Cornman Tri. Perfect, since I wouldn’t sign up on my own (too cheap) and because I could use my new Felt bike. Great gift!

The Cornman Triathlon is just outside Gladbrook, IA and is a sprint distance (500m swim, 15 mile bike, 5k run). My training for the swim portion consisted of 3 stops at the local swimming pool for lap swim, or not much at all. Considering I’m super slow and it’s only about 10 minutes, I figured why waste the time.

The swim was a wave start, or where everyone in my age group runs in the water together. I deciding to reduce the risk of being trampled and opted for an outside position. Going out seemed to take forever but the once I made the turnaround past the buoy, the second half went better. Overall the swim took 11:44.

Getting out of the wetsuit is always a challenge, so transition one was slow. I also use normal shoes and socks on the bike which takes longer than clip-less pedals. The bike route had a few hills but nothing that wiped me out. Overall, I was happy and surprised with a 45:37 time for 15 miles. Transition two was easy with my running shoes already on, but the legs were still in biking mode which took half (1.5 miles) of the 5k to loosen up. Once they did though, I was able to pick it up some and finish the run in 23:35.

Overall, the course was great and I would definitely do it again.

This was one of the worst races I have ever run. Not sure why either, which is the most frustrating. Last year, I partied ’til 2:00am for “Mort of July” and ran crappy the next morning. I can handle that. This year though, we had a wedding and two beers is hardly a reason to suck. Maybe it was the humid temps, but then again I generally do alright with heat. Or maybe I was tired from training on the bike and in the pool? Or maybe my new diet of vegetarian diet is leaving my short on something? Whatever the reason, it wasn’t much fun.

At mile one (6:20), I felt like I was in the latter stages of a marathon, just trying to hang on and not walk. The next mile was around 7:07 and then 7:35 followed by 7:45. The last mile, or 0.97, dropped back down to 7:08.  It was also mostly downhill so my pace really didn’t pick up. Overall it was  a 7:13 pace which isn’t that bad, but I was shooting for a 6:20 pace.  Just thinking about how hard that 8K felt makes running 26.2 at the same speed a daunting task come this fall.

Oh well, 12 weeks to go…hopefully I just needed to get a bad race out of my system.

This past weekend, Michelle and I joined four others to take part in a Relay across Iowa. Most long distance relays are 200 miles, but to get from the west side of the state to the east side it’s 338 miles. We decided to split up the mileage with 7 mile legs, which worked out to be 8 legs for each or 56 miles.

I was the first one to leave Sioux City on Friday morning at at 6:40am. There was one other team scheduled to start running with us. Four teams total made up the first annual Relay Iowa (at one point, we thought we might have been the only ones to sign up!). My first leg was hilly since we started close to the Missiouri River. Our goal was 10:00/ mi pace for the entire race so starting off it seemed really slow. I ran almost the entire leg with the other team’s runner and we chatted for most of it.

Overall, I think I averaged around a 8:20/ mi pace, although I could be off since I was using my watch over so many miles. My night runs were definitely faster than the day runs, mostly due to wanting to find the van before a wild animal found me.

Our team was great and spending 2 1/2 days running, sleeping and stinking up a van turned out fun. The ironic thing is Michelle and I didn’t really know them that well, some not at all. I’m just glad we all finished our portions, injury free and could walk at the finish line. Upon reaching Dubuque around 1:40pm on Sunday, our legs were tired but more sore we just needed some decent sleep. The van was not the most comfortable!

Here are some images we got during the trip…enjoy.