Tussey mOUnTaiNBACK ~ 50 mile Ultra

Things did not go quite as planned leading up to this event. I spent the months prior to the start nursing and working around a bout of planter fasciitis that limited my training. Some how I was able to stay positive,  focused and flexible enough to continue training at all. It was a test of patience and perseverance that got me to the starting line feeling strong and comfortable although admittedly not 100% confident about my ability to finish under the 12 hour cut off time. I was confident I could cover the distance but unsure how quickly, and I was a little worried about that.

 I was very fortunate that my in-laws have family in the State College, Pa area that where gracious enough to have me as a guest. I arrived mid-day Saturday and spent a lovely afternoon chatting and watching college football with my hosts Ed and Carol. I slipped out in the evening for race packet pick up, check in and to attend the race banquet. The volunteers where extremely friendly and helpful allowing for a smooth painless experience followed by good eats and an opportunity to meet and speak with a number of other racers.

 Morning came quickly as it always does on race day. I woke rested, enjoyed a bowl of oatmeal and cup of coffee before heading to the venue. The early morning weather felt a little fickle so I mulled over what to wear, again.  Pre race activity was similar to a busy ant colony. Participants and support crews streamed into the parking lots, volunteers received assignments and jumped into vans headed to distant aid stations out on the course, last minute sound and timing system checks being administered, racers in varied states of readiness awaited go time at 0700.

 The energy in the air immediately intensified in anticipation of the start as racers streamed out of the cars they had been warming in like ants to a dropped chip at a picnic.  Being an elite event, host of the 2012 USA 50 mile Championships, the field consisted of those vying for prize money and those hoping to keep ahead of the cut off times of there first 50. Some 200 racers left the line at the sound of the gun just as the sun was throwing out its first rays of light into the chill of the morning.

 At the last minute I had decided to throw on a vest, I am glad I did, it was still quite cool as we left the start and headed into the trees crossing a stream a couple times before heading into a steep climb. I felt strong in the first 17 miles of varied terrain along gravel roads, lined with old conifer groves, passing several old hunting cabins from the 30's and 40's fittingly named: Sand Spring Camp, Laurel Run, Manor Hunting Club and Bard Gun Club. The dense cover of the huge trees rarely allowed a glimpse of the sun and I was quite comfortable after adding my vest. My split times at this point where with in a couple minutes of my plan so I was extremely pleased with myself.

 Unfortunately, my pace slowed during the next 10 or so miles as the course took on several long and moderate climbs. I felt sorry for myself, knowing that my slowing was directly related to the reduction in training cause by my sore foot, but my foot didn't hurt, never did. My mind wondered everywhere as I slowed to a trudge quite sure I was not going to make the cut off. "Keep moving!" is what I told myself repeatedly and with the help of other runners and aid station volunteers I was able to do just that.

 Prior to the 1/2 way mark I met a runner who appeared to be moving at a similar pace, we exchanged a few words as we yoyo'ed back and forth through the miles. Eventually deciding as it became evident we would be racing to stay ahead of the cut off, we would finish together, cut off or not.

 One thing was clear my new found partner could speed hike like I was standing still. If I slowed at all she would disappear up over the hill or around the bend as if telaporting. We checked in on each other as we moved through the check points, staying just ahead of the cut off. At one point I found it quite funny that I had been running and hiking and talking with this women but didn't know her name. I asked " What is your name?" she said "Monica, yours?" "Michael" I said, we kept running.

 After passing mile 40, which had been the furthest I had run to date and still being ahead of the dreaded cut off I knew I would make it. I had started the race with 10 min. miles slogged through a few twice that but now with the end in site I felt a renewed energy. The finish was in my grasp, "Are we there Yet?" NO... we still had this little 4 mile out and back section that took us up and over and out to a scenic overlook that on this day would received less attention than Clark Griswold gave the Grand Canyon in Vacation.

 I left the last aid station knowing that I would have to keep moving to finish in time. Monica and I fell into a comfortable 12min pace. At this point I was just ready to be finished. I had gotten past the disappointment of not reaching my goal and embraced just accomplishing such a feet. In the end after a long day Monica and I did cross the line in 11:36, Tussey mOUnTainBACK FINISHERS!

I just want to RUN!

 Another injury has forced me into an untimely running hiatus. I have been in recovery mode now for a couple weeks and my patience is wearing thin as this bout of planter fasciitis snuck up on me. No injury comes at the right time but this one came out of nowhere, no little niggles of pain that made me wonder if something was coming on, just out of bed one morning, hobbling around the house, pain shooting through my heel Planter Faciitis. What the Heck!
 Having been down this road I immediately jumped right into the common DIY remedies: alternating stretching and icing the fascia,  massaging the fascia with a golf or lacrosse ball, foam rolling, taping and even wearing  the stupid looking Strassburg sock at night. This barrage of treatment did release the stiffness and inflammation in my foot allowing me to move freely before the weekend was out but the lingering pain would curb my training for sure.
 I have remained active replacing my regular routine with biking, hiking and more focused stretching. At first I was ok with this and admittedly enjoyed the break but I am ready to RUN!. I know the body will say "Hay dummy your over doing it!" I've learned to accept this reality, even appreciate it allowing my body to dictate what it needs but I don't think I was over doing it. When previously injured  I knew with out a doubt that I had been walking a fine line between over use and progress. During this training cycle however, I have been alternating work outs, cross training, adding total rest days and being more flexible with my plan if I am not feeling up to a particular work out. After big efforts I have taken days off, then easy days, maybe some cross training before another big effort. Where the heck did this come from?
 What I have learned is that I have to focus more on what runners most often neglect in their training, a strength program. Planter faciitis is common among long distance runners with chronically tight hamstrings, back, calves and Achilles tendons, the condition may also be caused by a muscular imbalance in the hips or pelvis. This imbalance can cause more stress on one leg than the other, according to San Diego-based running coach Jon Clemens, who has a masters degree in exercise physiology. Correcting the imbalance requires a strength program that focuses on balance, calf and pelvis strengthening drills says Clemens.*
 OK, I will add the strength training but when the heck do I get to run?

*(the statements by Jon Clemens where taken from a Sabrina Grotewold article I found in a Competitor Magazine article I had picked up while at the barber shop.)

Pacing at Vermont100

 The Facebook post read: Pacers needed for Vermont 100 Endurance Run, July 21/22nd. I had enjoyed my volunteer duties at the North Face Endurance Challenge in May why not step it up a notch and pace a racer in Vermont. I clicked the link and tossed my name into the hat offering my services to an unknown runner still looking for a pacer. The roll of the pacer is to assist his/her runner for a portion, often the last 20 or 30 miles of, in this case, a 100 mile race. You are there to encourage and maintain forward progress, keep your runner hydrating, eating and safe in an effort to achieve the runners goal. In Vermont racers pick up there pacers at mile 70, well into their adventure.

 John Bassett, the VT100 pacer/racer coordinator had me assigned to a runner in no time. However, after a number of unsuccessful attempts at making contact with her I was reassigned to the racer I would eventually run the last 30 miles, through the night, of the Vermont 100. John introduces racers to pacers via email and encourages them to reach out and test each others compatibility as soon as possible.

 Ron Renaud and I played a little phone tag before we spoke but hit it off right away. Ron was running his first 100 miler, had previously run a 50 and completed an Iron Man. He had been training since January, had struggled with some injuries but ultimately was ready to get going. His goal was to finish in under 24hrs. "to Buckle".  The belt buckle is a beautiful thing and coveted by those attempting such an event.  A number of 100 mile endurance races started as 100 mile equestrian events hence the belt buckle.  Often those participating in there first 100 do not achieve such prize, some attempt multiple events before "Buckling".

 Having talked to Ron a number of times prior to race day I felt comfortable and confident in my role. This was his race all I needed to do was help him reach his goal. Running the 30 miles wasn't the hard part, making sure I could provide what Ron would require to meet his goal would be the challenge. I was nervous about this but realized I could not do anything until we started running together at mile 70 and depending on Ron's needs at the time I would react accordingly.

 I arrived in Vermont on Friday and pulled into Josie's Field, cars filed into the parking area from Virginia to Quebec and all of the states in between. I set up my tent in the shade of a couple huge white pines at the edge of a freshly mowed hay field, then sat back and watched it all unfold for awhile before the scheduled meet and greet.

 



 Ron and I finally met, we had dinner together with his family/crew and discussed race strategy, expectations, planned drop bags etc. Due to the 0400 race start everyone turned in early, anticipating the long day ahead.

 I was tired when I settled in for the night, and thought how odd it was being so involved in the race without all the pre-race nervousness that often consumes you. I slept well and woke to see the start with out setting an alarm.

 

 I will spare you the details of the 12+ hours spent waiting for duty. I never have time to do nothing so I read, relaxed and rested but soon became anxious, I normally get up and run and get on with my day so this was my biggest challenge. Eventually I met up with Ron's crew and joined them at the Margaritaville aid station (mile 62) to see how Ron was holding up prior to picking up my pacing duties a 10 Bear aid station (mile 70).

 Ten Bear is a very lively aid station music blaring, a regular party, serving  racers at miles 47 and 70, an MC announces racers as they approach, the food spread is to die for. Ron arrived at 6:25pm weighed in with the medical staff, fueled up and had one of the on staff docs from UltraDocs look at his feet, the bottom of his feet where sore and the pain appeared to be working up his legs. At 7:01pm we left the warmth and energy of the aid station and headed into the last 30 miles, we had less than 9 hours to reach the finish and Ron's goal.

 Ron revealed that his legs where quite sore and that they had been for some time. He was grateful to have me with him now and looking forward to being done. After leaving 10 Bear we moved pretty well in the flats and down hill sections our goal was to reach Spirit of 76' aid station (mile 78) before dark. The down hills began to impact Ron's pain the most but we discovered that he could move extremely well up hill so we focused on climbing.

 At Spirit of 76' we got out the lights and Ron changed his shirt to prepare for the dropping temperature, he ate quickly and filled his fuel belt and hit the trail. We had decided to spend as little time in aid stations as possible so that we could keep moving forward and reduce the chances of getting sucked into these oasis for very long. Ron was tired, sore and ready to be finished but focused on getting to the finish line in less than 24hrs, we struck out towards Bills aid station (mile 89)

 The 11 miles between Spirit of 76' and Bills was filled with highs and lows and our slowest stretch.We no longer ran the down hills, more stumbled in a wincing, grunting free fall, but we where still able to take advantage of the flats and despite the battle with leg pain we could cover a great deal of ground speed hiking the hills. The course was marked with green chem lights and we used the markers as small goals as we moved through the trails and dirt roads between aid stations. We shared the time leap frogging a number of racers and pacers until finally reaching Bills.

 Ron stopped more often in the last 11 miles but kept moving. We had a few sections in this stage that Ron seemed pain free as we ran through the fields. He definitely continued to have conversations with himself about getting trough the pain, about not stopping until the finish "With A Buckle!", he would remind himself. We tried everything, counting steps, chasing chem lights, I even said "that we may have to adjust your goal if you can't keep moving". He got moving! It seemed as though we could hear cheers from the finish line forever. The hill just kept going up and up, finally the trail leveled out, it was lined with chem lights, in anticipation of finishing we picked up the pace and crossed the finish line in 23:13 and a Silver Buckle. Congratulations RON! Well Done!

Can You Leave Home Without It?

 A couple of years ago, I was on pace to a PB at a local 5k when I caught movement to my right. I turned and saw a deer running parallel with the course fifty feet away. Suddenly it turned left, straight toward the course and the guy in front of me, I yelled "Look out Deer! Deer, Deer!" as it bound over the ditch and smack into the unsuspecting runner*. The runner had been wearing an IPod, tunes blaring when the hit and run occurred and  he literally had no idea what had happened. Would he have been hit if he hadn't been wearing an IPod?
 Technology has provided a wonderful tool box of gadgets to monitor, count and record our journeys. The 30 lap memory chrono with indiglo night light, step counters, HR monitors, GPS, IPod, coaching, nutrition and training soft wear and aps like Mapmyrun. We use our heart rate monitor to register and record our level of effort. Chrono's to record the time it takes to complete a run or repeats on the track. An IPod for motivation or just to keep the mind off the fact that we are in fact running. The GPS provides the play by play of what, where, when, how far, high and low. When home we rush to put all that data into a computer for.........?
 Don't get me wrong I have all these gadgets and use them regularly but do I need to? When first using a GPS I was disappointed to discover that the routes I had mapped in the car as my daughter recorded the mileage I called off from the odometer where off by as much as a mile or more. That is a 17% reduction in weekly mileage, 300+ miles annually. I futzed around with my HR monitor for better than a week as the batteries died a slow death and its monitoring I had come to rely on became intermittent, leaving big gaps in my log book.  Nothing slows you down more than when you drop the Ipod as you change gears for hill repeats. Then there is the dreaded lost ear buds, you frantically search for while trying to fit in a run before you have to be somewhere else. There is always the potential to get hit by a deer or texting motorist while in the middle of a tempo run, tunes blaring.
 Even with the tools to monitor, count, record and numb I can't help but consider the time wasted, opportunity lost, experience missed  or safety jeopardized because my head was down scrolling past the song on my IPod  I wasn't in the mood for. There is a time and place for all of it I guess, what we have isn't going away and the addition of some other wonderful gadget is just around the corner. But one of the the things I have always cherished about my runs is the time I had with my thoughts and technology stuff takes away from that. Although it is pretty cool to know the elevation I gained and how fast I ran loops on the local x-country course yesterday afternoon. I have decided to step out the door technology free more often. Can't wait!

*The deer fled the scene after slipping and sliding across the tarmac and disappearing into the woods. The runner finished covered with deer hair and a busted IPod. I fell short of my goal but was able to help a fellow runner in the process.

Wet Solo Trip

 Two months ago I flipped through the calendar and picked a date, June 2, 2012.
 In the little box I wrote (in pen) "AT-Run" and made everyone aware of my intention to run more than 30 miles on the Appalachian Trail and started training. Next I perused maps, confirmed elevations and decided on the start of my point-to-point excursion. Other logistics and planning were ironed out as the date approached, nutrition, essentials and how I would carry them all had to be considered. Admittedly, I enjoyed the planning as much as the training and was counting down the days.

 As I prepared my kit the night before my run, Saturdays dismal weather forecast still called for 100% chance of heavy rain. I did not want to run in the rain, a mental battle began in my head. "Train as you fight," I thought. "Can't change the date now," I said. "If it rains on race day you want to be ready for anything," I had to keep telling myself.  I can call and have my wife pick me up if it gets really bad, I muddled over and over in my head. Mentally, I was exhausted when I turned in but it wasn't raining, maybe it wouldn't.

The Start

 The forecast was was dead on; gale force wind shook the house as it was doused with rain so thick I could barely distinguish the street light at the end of our drive way, it was going to be a long day. I made breakfast drag on a bit as I still held onto the possibility however minute that the rain would suddenly cease and the sun would rise on a beautiful blue bird day.

 The rain had not let up as my wife drove away into the early morning darkness, I headed North on the AT in torrential rain. The light of my head lamp periodically bounced off of white trail markers as my head yo-yo'd between my feet and where I was going. Water cascaded down the trail as I headed up and sat in ankle deep pools in the flat sections. In a  number of stretches, the vegetation bent over in submission to the rains constant pounding forming a tunnel I had to almost crawl through. I stumbled, tumbled and fell, climbed over newly toppled trees, slogged through creeks, retraced steps a few times after wondering onto the wrong trail. Sunrise only allowed me to put away my head lamp not any reprieve from the continuing storm. It had been slow going, as I crossed the 1/2 way point I had already been on the trail an hour and a half longer than I had planned. Surprisingly, I was up beat even proud of my progress.The rain was letting up and I still hoped it would stop altogether.



My Trail Angles

As the storm subsided and streaks of sun began to flash through breaks in the trees, I felt a boost of energy. However, I knew I had a significant amount of climbing ahead of me and I already felt like I had spent the morning inside a washing machine. Perfect timing and a wonderful surprise to see my wife and kids (trail angles) as I came out of the woods. They had water, bananas, clean socks and hugs for me just when I needed them.
 The remainder of the trip was slow going. Everything was soaked and I had become very self aware of my footing as I had gone down a few times and did not want to hurt myself. I hiked swiftly driving my legs into the ground in an effort to move as efficiently as possible up hill and ran when conditions warranted. I never stopped and fueled on the move.Time was ticking, I was tired and it seemed an eternity between landmarks. I said a quick hello's as I passed other hikers but their faces where a blur. I was jolted out of my trance a few times nearly stepping onto unsuspecting snakes sunning themselves on the open beds of granite that made up this final stretch of the trail. I have to admit I was grateful to stumble out onto the black top 6.5 miles from home but not looking forward to the relentless hammering I knew the road was going to unleash.

The last stretch is void of much thought other than wanting be home. I had finally turned on the IPod and do remember wondering how many songs I would hear before I would get home, I lost count at #3 No Sleep Till Brooklyn. I stopped my watch at 11:36:24, 2.5hrs more than intended but excited to have planned and traveled 36.6 miles with over 3500' of gain along the historic Appalachian Trail.  

  

My Kit



I carried my Nathan Race Vest hydration pack, Petzel e+lite head lamp, .5 Adventure Medical Kit, XSOL Bivvy, Raid Light Ultralite jacket, 16oz water bottle, 20oz Amphipod, Road ID and watch, some wet ones, hand sanitizer Udderly Smooth cream, Halo visor, I-Pod packed with trail worthy tunes and various podcast and extra socks. I finally decided to take my phone to text periodic progress reports to my wife and/or to call her in case I chose to bow out. My food consisted of 2500 calories; gels, clif bars, trail mix, fig newtons and NUUN tabs making up its bulk.



7 Days of Training in Haiku

Monday 
 ~ A run in the rain Train for race day sould be same Shoes wet sponge like socks
Tuesday
 ~ Morning rondezous Six by one mile back to back Home for a quick snack
Wednesday 
 ~ Speed Tempo Long slow Trail Track some time on the road Fight heads resistance
Thursday 
 ~ Up before the sun Fumble in dark put shoes on Head lamp early run
Friday
 ~ Firday yes its here So many folks drinking beer Bed early up run
Saturday
 ~ Four hour run today Time on feet is the best way Race ready will see
Sunday
 ~ After long miles run Family time ride bike or hike Dinner movie bed

The other side of the cup.

 I was on the other side of the cup last weekend at the Bear Mountain stop of the North Face Endurance Challenge. I spent the day at Tiorati aid station, mile 34.2 of the 50 mile race.
 The TNF village had been set up under over cast skies in the shadow of Bear Mountain Lodge. The 50 mile race had left 2 hours prior to my arrival and the 50k start was eminent. Pre race anticipation hung in the air over the village. It was positive, even comforting being a silent observer, whitnessing the precious few minutes between where training and race execution meet. As a racer you don't notice what is going on around you, you are in the moment. As a non racer you have time to watch and listen and take in everything. There is a lot going on, a lot missed, a lot unappreciated.
 The first set of volunteers who had arrived at 0230 to set up tents, timing and prep for registration and the 0500 start of the 50mile race where slowly being replaced by a second phase of volunteers.You couldn't miss the banners flying high above the tent where volunteers checked in. I checked in with Karen, the volunteer coordinator for this event. Karen was positively welcoming gave me the information I needed, directions to my aid station, a t-shirt and pointed me in the direction of the coffee. Apparently the Tiorati crew chief hadn't arrived and she wanted her there for our briefing. When she arrived and we where introduced we both looked at each other as if we had met, we had at a race a year ago. It is a small world.

 When we arrived at Tiorati pop tents, tables, coolers, chairs where awaiting our attention. With the help of Jimmy from TNF we prepared a spread to rival any aid station at any race. We mixed GU Brew, NUUN, iced down water, poured Dixie cups of coke and Mt. Dew (after attempting to make it flat). We cut up bananas, oranges and potatoes (with a bowl of salt). Laid out skittles, M&M,s, crackers and multiple gel packs and built mountains of PB&J's with grape jelly. Feast for kings!

 The front runner came in a 1/2 hr off pace and 5 hours into the race but fast and focused. Having not been a front runner myself it was exciting to witness his demeanor and how he navigatied the aid station. Of course he breezed through methodical and focused; draining his bottle, filling it with GU Brew, slaming a Dixie of water and NUUN before grabing a handfull of skittles, thanking us and heading off down the trail. WOW! The next few runners came through hot on his tail breezed through as if they had just run across the street. The first woman came through an hour behind the front runner, with much more grace, equal focus and efficiency. 
 As the day progressed the coheriency and efficiency of the racers deminished accordingly. The top end of the middle of the packed grazed a little longer at the aid station, joked around, aquired of the previous runner through but seemed in no hurry. The middle of the pack stayed even longer, questioned the mere idea of such and undertaking and didn't really care who had passed through earlier. The deer in head light distant stare became evident later, these racers stumbled into the aid station just as the hard cut off approached, some took a seat, considered dropping out while feasting on remaining aid station fair and required a lot of prodding to get back on the trail. A hardy few hung it up at this point mentally unable to go on, those that  missed the hard cut off seemed.....relieved to not have to go any further. We packed up as quickly as the first runner had passed through and headed to the finish.

 The finish was a buzz of activity, marathoners, 50k and 50milers where all finishing, the MC anounced the name of everyone who crossed under the red FINISH banner. Racers lounged with food and and beer, congratulated each other and told trail stories, families mingled, kids ran all over the place. Honestly, what I appreciated the most was that the music wasn't so overwhelming that I wanted to leave, it was just part of the buzz. Getting old I guess.  I enjoyed a salad, pork sandwhich and Delta Charlie (Diet Coke) as I watched the award ceremony. Thinking it couldn't get any better, I literally ran into Dean Karnazes the "Ultramarathon Man" himself. We had a pleasent conversation before he had to join the kids race.
 I have heard it said "that if you haven't given back and worked a race that you should", well you should, it was a great experience and I'll do it again.

Laying the foundation

A journey of a thousand miles begins with a single step-Confucius

 After 80 days of focused, fitness hiatus I am back in the foundation building stage.
It is easy to over due it while in this stage, so the key here is patience. In an effort to loose weight and improve my fitness prior to my 1st marathon in 2010 I used this 9 week Navy Seal program with great success. I modified it a bit because I don't have a place to swim or a place for pull ups but you'll get the idea. Remember PATIENCE! follow it you'll notice the difference in your strength, speed and endurance.

          week 1 ~ Run 3 miles (MWF); 4x15 push ups, 4x15 sit ups, 8 pull ups

          week 2 ~ Run 3 miles (MWF); 5x15 push ups, 5x15 sit ups, 8 pull ups

          week 3 ~ No Run (MWF) 5x20 push ups, 5x20 sit ups, 8 pull ups

          week 4 ~ Run 4 miles (MWF) 5x20 push ups, 5x20 sit ups, 10 pull ups

          week 5 ~ Run 4 days 3/3/4/2 miles 5x 25 push ups, 5x25 sit ups, 10 pull ups

          week 6 ~ Run 4 days 3/3/4/2 miles 6x20 push ups, 6x20 sit ups, 10 pull ups

          week 7 ~ Run 4 days 3/3/4/3 miles 6x25 push ups, 6x25 sit ups, 12 pull ups

          week 8 ~ Run 4 days 3/3/4/4 miles 6x30 push ups, 6x30 sit ups, 12 pull ups

          week 9 ~ Run 4 days 3/3/5/5 miles 6x35 push ups, 6x35 sit ups, 12 pull ups

*Test your fitness after 9 weeks how fast can you run 1.5 miles? How many push ups and sit ups can you do in a minute