It Rained.......

When preparing for races I have always followed the soldiers adage"Train as you Fight." Up and out early in the morning, into the rain, heat of the day or dark of night preparing for the worst, expecting the best on race day. Until recently, I had always been blessed with good weather at the start line. No one ever really expects anything less.

Rain had been forecasted for the entire weekend and it had rained all day the previous day, this race was going to be a wet one. Packet pick up Friday was at the Catawba Brewing Company in Morgantown, North Carolina, it was pouring. After sampling a couple choice beverages from their menu and grabbing a bite to eat, I turned toward Steele Creek Park for the night.

The 13 mile trip was slowed by the continued rain. The parks entrance was obscured in the pea-soup fog. I passed through the gate, my chin on the steering wheel, making every effort to stay on the road. It reminded me of a scene in a horror movie. I pulled off the muddy dirt road just steps from the start line and tucked into my sleeping bag for the night.

Runners slowly emerged from where they had been hiding from the rain, almost unwillingly assembling for the 0700 50K start. Mark, the race director, gave last minute instructions regarding course markings, creek crossings and cut off times. With an unceremonious "GO", we all seemed to plod off into the murky approach of dawn. It was still raining with everyone thoroughly soaked in the first 1/4 mile. People complained of the rain even made the effort to avoid puddles, I must have laughed out loud because the young lady next to me asked "whats so funny?" "This" I said "look at us."
I had done my due diligence, studied the course description, map and profile on the races website prior to the start. Using splits from previous years, I felt I had developed a pretty solid plan for the day if the rain kept up however I may have to reevaluate.

50k Course Map*

Swollen Steele Creek*

If it was not pouring; rain dripped from the trees as if it was. We splashed through puddles like kids on the playground, gingerly crossed swollen creeks. The wet smell of decay filled the autumn woods, on the climb to table rock we passed through hay fields, climbed wide grassy double track roads, meandered through the woods scrambling over rocks, slipping and sliding along grease, muddy trails. A few dirt roads and aid station tents our only reprieve from the challenging conditions.

You simply have to decide to get on with it during a day like this. To be honest, it was fun tramping through the mud, meeting other racers and friendly aid station staffers. I unexpectedly found myself at the summit before noon with no view, of course, but ahead of my original plan. I was pleasantly surprised!

Torrents of water raged down the middle of the trail cascading over rocks and roots as we waded on. As I slipped, slid and stumbled my way from the summit, I was cold and tired and extremely concerned about falling and really getting hurt. As I left the Table Rock parking lot aid station, I had the overwhelming feeling  that I had been moving too slowly and that I was in danger of missing the 1pm cut off. Wet, sore and tired, I put everything into getting to the next aid station before that time.

Passage of time between aid stations was a blur. I slipped and tripped and slid a great distance on my butt only to learn upon arrival that my concern was for not, the cut off requirement had been at the previous aid station. Because of my effort I found myself an hour ahead of my original plan and 10 or so miles from the finish. My focus turned to finishing and finishing better than I ever had. This was unexpected and unfamiliar territory really. The conditions where not going to get any easier and I was tired.

Fortunately, the next 6 or so miles where a mix of gravel roads and less technical trail making it a little easier to keep moving at a steady pace. I met up with Tim and we pushed and pulled each other to the last aid station in less than an hour. My exhaustion kept in check by the possibility of finishing this 50K faster than any previous 50K attempt. My entire body ached and was screaming that it had had enough. The last stretch to the finish overlapped the first 5 miles, I anticipated them to be as unfamiliar as they had been 7 hours earlier when we heading out. In another push and pull effort, Tim and I rallied together to ensure forward progress. We hiked up the hills, ran every downhill and with the finish in site ran as if we were vying for first place. He won. With more gas in the tank, Tim was able to muster a little more than I was at the end. It didn't matter at all.  I had just knocked over 2 hours off of my bet 50K time and I was elated!

 It was still raining as I struggled out of my wet clothes and pulled on my clean, warm and dry FINISHERS sweatshirt. Sitting in the warm car, I sat staring through the windshield as finishers continued to trickle across the finish line. My eyes heavy, I drifted into a nap before the drive home.

*Credit for the pictures goes to Table Rock Ultras

Epic Runs, Right Under your Toes

 Check out the "Favorite Trail" feature on page six of Trail Runner magazine and you will find the description of a beautiful, wide open, perfect trail in some distant Shangri-La eons from your back door. Additionally, the annual "5 best trail towns" article never mentions my state, let alone my town or trail. Read to many race reports describing those epic trails of races afar; perfect rolling single track, through fairy tale forests, sprawling views, endless landscapes and bottomless waterfalls and you may find yourself wallowing in a bit of the have nots. May I suggest that you stop and look around, you may be pleasantly surprised about where you run.

 For example I have run on the rolling rural roads of Warwick, New York. Routes all over town of varying distances, difficulties and beauty. One of my favorites,  Sandfordville's Cross Country course a rolling hay field on the edge of town perfect for tempo, speed or recovery workouts. Another dubbed the Ochs Hill climb, a mile long hill to the climbs name sake "Ochs Orchard" at the top a mosaic view of Warwick Valley rolls out below. While attending a family reunion in Illinois, I discovered the endless looping trail system of 1,550 rolling prairie acre Shabbona State Park, a multi use facility that I have yet to see more than a hand full of people use. In the bizz and buzz of North Miami, I discovered 1,043 acre Oleta River State Park and frolicked on trails through idyllic tropical mangroves on Biscayne Bay. Northern Virginias 700 acre Blandy Experimental Farm along highway 81 offers an ideal location to shake the legs out while driving back and forth between New York and North Carolina. I can even get a run in at the in-laws, my father in-law introduced me to the Struble Trail in Downingtown, Pa. While you are running this trail along the east branch of Brandywine Creek you may be actually following in the foot steps of Joseph Plumb Martin; read "Memoir of a Revolutionary Soldier".

 Get the picture? Look around where you are or where you are going and you may find a "Favorite Trail" right under your toes. Beats wishing you where somewhere else!

Finally, at it again

 I am certain no one has been perched on the edge of their seat waiting for an "I Don't Run Fast" blog post. My lack of consistency blogging is mirrored by my lack of consistency running over the last 6 months. Not doing either has developed into my daily routine a routine that I am not proud of. What is infuriating is that I know better. I know that I am the only one capable of altering my routine, yet I don't. WHY? Even acquiring a canine running partner that I have to take out daily at the same time I had always run hasn't gotten me back out the door.  I have become quite accustom to slipping back into bed rather than heading out for a run burying my guilt under a pillow.

Lets RUN

 This has been a really aggravating experience. I have written about motivation and tricks one can use to get out the door but I have not been able to do it myself. As a running coach I preach up and down about not making excuses about getting out the door but I am not practicing what I preach. I know better, WHY?

 Over the course of my own fitness journey I learned that it was easy to waste time trying to figuring out why than actually doing. So much time in fact that it becomes the excuse to doing nothing at all. Proving in my opinion that when it comes to taking care of ourselves that we can come up with almost anything consciously even subconsciously to avoid it.

 However today I did it! I got my ass out of bed an ran. I don't know WHY, I just did it. Its amazing the feeling of accomplishment the simple act of finally getting out the door provided. Unfortunately, I have lost a great deal of fitness during this recent hiatus but….. I am back at it. I will keep you posted.

Mr. Bingley

Runners in the HOUSE!!!

I love running and will share it with anyone willing to listen. I blog about it, talk about it, share it on Facebook, read about it even coach it. I run pretty much every day or ride the spin bike on the porch or jump around the house doing some work out or another while the kids get ready for school. I stress being active so often that I had suspected that my family had become numb to my preaching. I have never pushed anyone into running but I have been known to drop subtle hints here and there to encourage a healthy active lifestyle. Admittedly I do hope they all discover what running can provide for them if they choose.

Prior to this summer neither daughter or my wife had shown any real interest in the activity. The kids had paced me on their bikes a few times and I had run a couple 5k's with my oldest daughter. Both girls have accompanied me to the track a time or two or three and they all had supported me at dozens of races. A couple years ago a Turkey Day 5K or a hike became a holiday highlight the whole family looks forward to. But other than asking "how was your run?" nothing else is discussed of subject.

It came as quite a surprise when my oldest daughter announced she was going to run cross country at the start of 7th grade. We soon discovered a local running club and in short order the entire family was participating in some capacity on Thursday evening runs. My wife would run/walk, my youngest trolling along on her scooter and my oldest and I worked on a run/walk regime to get her started. 

Over the course of the summer we met dozens of folks with the running club and spent a lot of time together outdoors and ran. Now in 4th grade my youngest had the quickest mile among the 4th grade girls and second fastest in the 4th grade over all. Pretty good for someone who has never run a mile. She said she had been practicing during recess and planned on keeping a steady pace for the first 3 laps and run the last lap as fast as she could. Wait, WHAT?? Pace? where had she heard that? So all of a sudden everyone in the Wagenseil house is running. Man isn't that AWESOME?!

When I learned that the Bethel Rural 1/2 Marathon also had a 5k I asked the girls if they wanted to run, they both responded with an enthusiastic "YES". It was the best race day ever! So much fun to share running with the family. My youngest has said "I will run my next 5k faster!" Proud DAD!!

Inspiration

    
         

         What 
      inspires 
         You?






Lately, I have been thinking a lot about inspiration; what it means to me, where I find it, even where other people find it. I have been thinking about it so much that I struggled to type this. Inspiration is subjective, I have figured that out. Inspiration comes from numerous sources, you could say countless: quotes, individuals, our kids, the environment (beautiful views), photos, music, works of art, even extraordinary acts of individuals. Inspirational possibilities are limitless and are as varied you and I or winter and summer.

While considering what inspires me I realized that I have never discussed what inspires me with anyone. Why Not? Well, because its personal, extremely subjective and that is "sticky", isn't it. Sure one might repost a quote on face book, I have, but have you shared what inspires you with anyone? Maybe we don't typically discuss inspiration because we often experience it alone; a majestic sun rise during a morning run for example. My wife and kids always ask "how was your run", but if I responded with detail on how the sun rise inspired me they would look at me as if I had two heads. Not that they don't care they just didn't see it.

There is also a chance that what inspires you will not inspire someone else, knowing that we don't share, we keep it to ourselves. Sad Really! Last week I requested folks share their inspiration on my "I Don't Run Fast" Facebook page and only had one response, thanks Mike.

Like goals I believe inspiration is meant to be shared. Sharing what inspires us and why could go a long way to improving our ability to communicate and get to know each other. Possibly, encouraging understanding and appreciation of those we know and even those we don't. Maybe it would allow us to be more successful or more willing to help someone in need. The possibilities are as limitless as the sources of inspiration themselves. Share your.....inspiration! I dare you.

      Who Inspires You?

SLUSH PUPPiE RUN!!

Summer is winding down, snow has fallen out west and leaves are changing in the north  but there are places still feeling the heat. So I wanted to share my favorite beat the heat trick, The SLUSH PUPPiE RUN! Here in the mountains of North Carolina summer heat isn't nearly as oppressive as in other parts of the state or the country and I am grateful. Early morning runs seem to be the only option to avoid the heat but for some getting up that early just isn't doable. I can only assume that those folks suffer needlessly and are the reason countless articles are written on this topic every year. I have offered some pointers in previous posts myself but in reality nothing new has surfaced to "beat the heat" as they say. Common sense rules this topic in my opinion and not everyone has it, sorry.

Setting up a quality Slush Puppie run takes a little planning and logistics but worth the effort I can assure you. First, find a vendor  that serves Slush Puppie and plan a run to incorporate a stop at said Quickie Mart, the middle of a long run is perfect. In my opinion it must be a Slush Puppie and not any other icy drink. A Slurpee just isn't the same and Sonic Drive In's aren't easy to find, although they have a decent flavor selection.

Why Slush Puppie? Well there are a couple reasons
 a) The flavors, there are just more choices and depending on my mood I can have grape or coconut, apple or raspberry, it just depends. Nice to have choices.
b) the texture of the ice makes for a better more cooling experience
c) they are cheep and pretty easy to find
d) they do the trick

Remember, take all other suggested precautions for running in heat, get out early, wear a hat, carry water, put ice on neck so that you actually make it to the Quickie Mart without falling over. I guaranteed you will be floored how much a sweet raspberry Slush lowers your body temperature on a sweltering July run. You may get a strange look when you pull a sweat soaked dollar out of your running shorts but who cares you need a cool down. The second half of your run will be effortless.


Don't forget to stuff a couple bucks in your shorts.

Enjoy your run and your Slush Puppie

Connecting the Dots………..

 I often run around a lake that is frequented by chatty walkers. Don't get me wrong, I think it is great that they are making an effort to get outside and usually I just step around them without contact or thought. Sometimes they will step out of the way and if  eye contact is made "Hello" is always exchanged. Often I catch snippets of conversations that either make me laugh, shake my head or roll my eyes. Once in a great while I might catch something that makes me think for a few seconds. Rarely do I hear anything worthy of pondering, until recently.

 Run a loop like this often enough and you begin to recognize people. Some people you see more than others; like the guy that wears the Nebraska sweatshirt and Iowa hat (he has issues, obviously), or the lady who walks the two dachshunds her husband following with the golden. Always memorable is the somewhat pear shaped women who you can hear before you can see. Some folks say hello as if they have known you forever others fight every fiber of there being to say nothing at all.

  I heard her before I saw her, the pear shaped women that is and she was on a roll. She mentioned being tired of dieting and exercise. As she came into view she was saying something like "its all just business, they just want our money." As I passed she had gone on to say "I try so hard and nothing seems to work, it's like trying to connect the dots but something is missing."

 Now I remember the little connect the dots games on menus that revealed a cheerful hamburger character and the activity books mom picked up in the crummy toy section at the grocery store before a car trip, pages of connect the dots. Connecting the dots activities are intended to be a fun, simple little tasks to pass the time before something better comes along, not an analogy to fitness.

 So I have been pondering the pear shaped women's comment and have come to the conclusion that connecting the dots is exactly what fitness is. Consider the variables; endless health and fitness information, what works for some doesn't work for others. There are a lot of dots; nutrition, exercise, different types of exercise; yoga, cross fit, P90x, TRX, spin classes, ZUMBA, dot to dot to dot. If one of the dots is missing its easy to go astray or even give in all together and head right back to the couch.

 You can never expect to magically get fit the second you start working out, although there are claims out there that offer that. Unfortunately, connecting the dots of health and nutrition takes time, effort and commitment. The result when you start putting in the effort and putting the dots together is life changing.

 It is my opinion that being healthy and fit is a lifestyle choice and unfortunately like many things it takes work, often hard work. I have struggled connecting the dots myself, so I thought I would share what I consider to be the most important dots to connect. If you are teetering on giving up because something is missing consider the following:

1. Develop a Plan - What do you want to achieve? Choose a goal and develop a plan to allow yourself to achieve that goal. Plan, commit and focus on the goal. 
2. Make Time - Everyone has work, family and other commitments make time to achieve your goals. NO ONE CARES if you miss a work out but you should. Fitting in training is hard work make it happen. UP early, what ever it takes. NO Excuses!
3. Diet - We have to eat so be smart about what you put into your body. Eat less processed food, more real food, like fruit, vegetables, lean meats and fish. Eat smaller portions and don't forget breakfast.  Some folks use supplements if you do use those without binders such as an Isotonix. Cut the JUNK soda, sugar etc. It will make a huge difference in how you feel and perform.
   
4. Exercise Your Whole Body - Put squats, burpees, push-ups, pull-ups and triceps dips into your work out they will help you get fit in less time but…. you have to do them consistently and often. Think of functional training real life situations carrying a suitcase or groceries. Other exercises that will help you get conditioned, loose weight and burn fat are jumping jacks, long jumps, skips, jumping lunges, jumping rope and sprints. Add sessions of these exercises to your running or cycling plan and you will see a big change. BUT……. you have to do something everyday. If your are feeling bad don't do as much and if you are feeling good do more but don't do nothing! Get Out The Door!!
5. Push Yourself - Even on your worst day you should be sweaty and exhausted by the end of your work out or you are not pushing hard enough. Remember we achieve the most when we challenge our comfort zones.
6. Recover and Celebrate - Let yourself recover you can't push all the time but be smart about it. Take a walk instead of a run, get your sleep, make recovery active and enjoy.  Last but not least, allow yourself to celebrate reaching your goals, then choose another and get back to work.

 The pear shaped lady is right, it does often feel like something is missing but it is with in us all to connect the dots. Often, we must look within ourselves to find our cheerful little figure doing push ups at 0500.