Green Lakes 50k race recap

Race recap…

4 loops (7.77 miles per)

I took off and immediately a group of about 15-25 gapped me.  I was ok with this because we were running right under 8 minute pace. The first mile is nice and soft trail next to a lake.  Mile 2.25 is the worst section with several nasty up hills. It then opens up to un-shaded 3 plus miles of rolling hills.  While these hills aren’t mind blowing grades they do add up after a few loops.  Eventually you get back into trees and head down the same uphill you went up at mile 2.  Then it goes back to nice, slightly rolling trails next to lake but on the opposite side of the lake.  Eventually you circle around lake back to start/finish line…then do it another 3x.

                

The first loop I ran the entire way and averaged 8:06 pace. I filled up with water and electrolyte drink mix at a few stations, sucked down two gels and popped a salt/electro pill every 2 miles or so.

I also got into a conversation with a guy that turns out it was his first 50k and was training for the exact 50 miler as I am.  We even are following the exact same training plan found on line. At the end of loop one I said I wanted to keep this pace.  He said he wanted to back down to 8:20-30 and see what he could do on last two loops. I moved on ahead, thinking I was going to see him for sure on loop 4.

Loop 2 was pretty much the same as I crossed the line within several seconds of the first loop.  This after I dropped a handful of salt tabs and had to stop to pick them up. I was still feeling really good. Then a girl caught me and she was moving.  We were running 7:23 for the next mile, and she was doing the work.  We spoke a little. She mentioned she had just got back from Hawaii and was a little jet lagged. Once we hit the top of the first hill she started to walk and I began to run again.  I told her I would see her soon…thankfully I didn’t.  I ran the remaining hill before the aid station, stopped and grabbed a few gels and headed out.  The next 5 miles were covered in 7:51 pace.

Third loop

This loop started out with a 7:43 mile.  It would be the last sub 8 mile for the race as well. As I was running the hills this time I told myself “man the last loop is gonna hurt” as they started to take a small toll on me.  I continued to eat gels and pop pills and was drinking pretty well for me, maybe too much…more on this later. Eventually I made it about 4:46 mins slower than first two loops.

Last loop

I tried eating solid foods at the beginning of this loop.  I grabbed a handful of potato chips, a pretzel and ½ PBJ sandwich. Chips – ok, PBJ – ok but didn’t finish it, pretzel - impossible to eat.  It was simply too dry. I started this loop hanging on the back of a guy and we were hitting it pretty good. I need to check my gps but I think we were in the 8:20-8:40 range…till the hills. Once on the hills we both reverted to a walk. He eventually started running again before I did and I really didn’t care.  This loop had me taking more time at each aid stations (but still in and out pretty quick), soaking my head in cold water, eating some orange slices around mile 4.5 into loop (second aid station) or so and continuing to drink.  As I mentioned before, I was drinking a lot for me and now I felt water logged, sloshing around feeling.  I was also dead tired from head to toe.  I wasn’t aerobically spent or breathing hard, I wasn’t aching anywhere, my feet were good, just dead tired like I had been up all night.  I kept looking at my watch and counting down the miles.  I remember passing the marathon point and thought “just 5 more miles.”  As it got down to 3 miles I started envisioning where I would be on my training run and thinking how close that seemed.  It dragged on for sure, but I think this mental process helped me. I only remember being passed once, twice if you include the guy I started the loop with.  Around 2 miles to go or so the other guy passed.  He came by like I was standing still. I thought about reacting but figured I could only hang for ½ mile or so and that really could put me in the tank.  So I plodded along.  Now, on every loop every time someone crossed the start finish line there was a group of folks that yelled and sometimes there was a cowbell as well.  You could hear them from across the lake and it was always nice to hear.  It meant you were getting close to completing a loop.  So I was listening very intently on the last loop hoping to hear something.  Finally I heard a few whoops. Sweet! Probably around 30.5 miles I figured I was all alone.  I hadn’t seen or heard anyone for the last 3 miles (except for the guy that just passed me and me passing lapped runners).  This was good cause I had no desire to “kick.”  But of course, out of nowhere I heard someone behind me.  It was when we were on the last ¼ mile or so and circling the clubhouse on a paved path.  So I picked it up and thought damn, this already hurts and I’m not so sure I can keep it up till the end. I mentally prepared myself to let whoever go if they flew by.  But if they just came up on me I was going to give it another gear, hopefully.  Luckily the one gear I was already in was good enough and I held him off by a few seconds the last 200 meters or so. I probably looked like sh*t.  I know I felt like crap.

Once I finished I veered off the path into the grass and went straight down, took my timing chip off and handed it to an official and part of me died right there.  After about 3-5 minutes I tried getting up but my calves kept locking up something horrible.  When it finally subsided in both legs long enough to attempt getting up my hip flexors locked up.  It was ugly.  So I stayed down another 5 mins or so, drinking water, coke and electrolyte drinks.  Eventually I made it to a message table and got worked over.  I caught up with the guy I ran with on loop one.  He finished in 4:50 or so.  And we both came to the conclusion we are probably not ready for the 50 miler in October.  He has driven that course and he said it was pretty nasty.

So:

I haven’t completely dismissed the 50 in October but if I don’t do it I will find another 50 miler somewhere. I’m proceeding with training as if I am running it though.

Funny: on loop one I was talking to a dude prob about 25-30.  I said this was my first attempt of anything over 21 miles.  He said it was his first beyond a 5k.  Holy crap, what was he thinking?  Well after the first hills I never saw him again…till the last aid station, as I was lapping him.  He was struggling.  I remember seeing him again while I was hovering around the start/finish area when he came by to start his last loop. And I thought my last loop was hard?

Loop 1         1:02:57                  8:06 pace

Loop 2         1:03:03                  8:06 pace

Loop 3         1:07:49                  8:44 pace

Loop 4         1:16:34                  9:51 pace

Total Elevation gain: 4590 feet

Starting temp:           51

Finishing temp:         79

Michelle was my support crew.  We set up camp at the start/finish area where she manned the electrolyte mix I brought as well as salt pills and snacks.

Back in the Swing of Things

since returning from Texas I have been able to get some good running in.  A week ago I ran what turned out to be a little quick 19 miler - 7:40 pace. It was comfortable though so i feel good about this week's race. Not sure what another 12 miles will do to my body and the race will be trails not road so i know it will be slower, just not sure how much slower.

This past weekend I got a 20 miler with 13 of them in the trails.  Overall pace - 8:58, and that was with running some really slow miles with a running group.  This too makes me excited about this week's 50k race.

Starting wednesday it will be carbo loading, super hydrating and mentally getting ready.

53 days till 50 miler.

Summer vacation

The family took a 3.5 week vacation to Texas in mid July. The first week had me going to CO for the annual backpacking trip.  I planned on running in the mtns but the trails were just too technical.  I was better off walking more than running them.  I did however run once, but only 2 miles.

When I got back to Texas I was able to get some runs in but fell way short of my weekly totals. Part of me was OK with it as I was getting a little burnt out and my feet needed some time to heal from some nasty blisters.

We're back home now and I should get right back on track.

I just regitered for Green Lakes 50k on 8/29.  Excited and newvous at the same time.

First long run

this weekend I completed my first multi hour training run.  I ran 7+ miles to Washington Crossing Park, ran 6.6 miles of trails with BCRR group then ran 7+ miles back home for a total of 21.2 miles.  Everything felt great till around miles 17.  My left calf started to cramp a little.

A day later I ran another 11.5 miles in 95 degree heat. Left calf felt just OK and I did run in a compression sleeve.  I now realize I need to experiment with S Caps!.  Hopefully that will eliminate cramps in the future.

This weekend also marked our first trip to the Jersey shore, or what folks everywhere else call the beach.  I was pleasantly surprised how clean the beach was but the water was frigid, around 70 degrees.  BRRR!

54 days till 50k
102 days till 50 miler

First Trail Race

I ran my first trail race this past Sunday. It was a 15k/30k race.  You signed up for the race but not a distance so if you wanted you could stop after the first loop (15k) or head out for another loop for the full 30k.  I thought about stopping at 15k but knew i had to test myself and get used to trail running while fatigued. 

The course:
The first mile was somewhat flat.  Mile 2 was uphill with stair steps included.  Mile 3 was slightly uphill but with loads of rocks.  Mile 4 was brutally uphill, loads of rocks and roots.  Mile 5 was up and down and 6 was another nasty climb.  Mile 7-8+ was a steep downhill with the last mile flat.  Then head back out and do it again for 30k.

The race:
All systems were in check the first half of first loop.  The uphills were very tough and I resorted to a few short walks.  I flew down all the hills trying to make up time.  The problem though with fast down hills on a very technical course is foot placement. Between the first and second loop I went down hard 5x. There were several more times I was all but down.

When i crossed the half way point I was pretty much by myself.  There was one gentleman with me that quickly fell back or DNF'ed.  The next couple of miles had me all alone. Around mile 12+ I finally caught someone.  It was a 47 year old woman that had no intention on me just going by.  Even on the small 200 meter section of asphalt she held me off (prob 7 min pace or better).  When we ducked back into the trails I finally passed.  For the next 1/2 mile or so we yo yo'ed back a few times.  Fianlly I passed her for good but it still took another mile to finally drop her.  She was amazing.

Within the next mile or so (15) I caught several more people, primarily because of fast down hill running.  At mile 17 or so (last water stop) it turns into a very steep downhill and I again let it fly.  There were probably 4-6 folks within striking distance and they decided not to use the down hill as much as I did.

Once I hit the flat (last mile or so) I continued to make up significant ground on several runners but never did catch them.  My GPS had it at 18.9 miles, averaging 8:50 per mile.

Although i was completely dead after the race I guess I cant be too upset.  The last loop had me catching 12-15 people and not getting caught myself.  But the trails are very humbling and I now realize that my 50 mile goal pace of 8:30-9:00 is pretty aggressive.

Today (Tuesday, 2 days after race) I went for a SLOW 7 miler (8:30 pace).

A decent effort

Michelle signed the whole family up for the Yardley 5k, our current hometown 5k.  My oldest daughter was really looking forward to this day.  She has shown some recent interest in running.  Her race went well. She ran 27:xx for her first full 5k.  I had debated about running with her and pacing, but I decided to let her go at it alone.  I'm very proud of her.

As for my race...The first mile was 5:41 and it felt uncomfortable.  I have done zero speed training since college and all my training to date has been long "slow" distance with some occasional tempo and fartleks as well.  I eventually moved into second and finished in 18:41.  Not exactly barn burning time but I was going to be happy with anything below 19:00...mission accomplished.

I'm beginning to explore fueling options now and recently tried, with good results, Hammer Gels.  So far my drink of choice has been Nuun tabs but plan on trying Hammer mixes as well.

13 days till 30k
76 days till 50k
124 days till 50 miler

Beginning to heat up

today was the first day the temps reached into the 80's.  normally I wouldn't consider this hot but after living through my first PA winter i'm beginning to wonder.  i missed a few days at beginning of week (right hammy tweek) but made up one of those days on friday (typical off day).  I did get my scheduled 10 miler in on Saturday but after several cold ones and little sleep my sunday run felt terrible.

I have begun eating a little while running and drinking more as well. Still seems a little strange to eat while running.

166 days till 50 miler

Keep on keeping On

At this point all systems are go, training is going pretty good.  It took me several runs to figure out how exactly to lace my new Mizuno Ascent 4's to insure no slippage and avoid aggravating the top of my foot at the same time.  Now i really like them...so much i bought the road equivalent shoe.

The mileage is creeping up slowly but surely, now up to around 33-34 miles spread across 5 days a week.

Pic below is of the latest purchased shoe mentioned above.

Some good, some bad...

thats how the training has been going.  A few weeks ago my left shin splint issue came back.  i ran on it a few days but finally decided a break would be best.  I looked back at my log the last time i had the same issue.  Both instances happened at the same time frame in my training schedule, same leg.  Last time I took 5 days and received some stim at the doctors.

Recently I have been able to catch up with a few old college track buddies via Facebook.  I also made my flight arrangements for the UTA track reunion in May, when we UTA hosts SLC outdoors.

And lastly I just ordered a new pair of trail shoes.  I decided to try a different shoe...Mizuno Wave Ascend 4.  I have read some great reviews.  Should receive them soon.

152 days till 50k

200 days till 50 miler

It's beginning to look a lot like...SPRING

finally.  The weather has been reaching highs of 55-60 the last few days.  I was actually able to run in shorts AND short sleeves lately.

As far as the training is going...it's going pretty good.  It is long process that began with 15 miles or so a week, adding 10% each week.  I'm now hitting around 32 weekly miles and feeling pretty good.  I feel like I could go much further and sometimes harder but I have to remember that's the perfect recipe for disaster.

171 days till 50k
219 days till 50 miler

still going...

its been pretty snowy the last few weeks.  the tow path is a mess so i've been hitting the roads. thankfully its warming up a bit too.  several recent days have been in the 30's when heading out to run.  been nice to run in shorts again.


achilles seems to still be good. now i'm going to chiro for maintenance purposes.


so far so good.


237 days till 50 miler.

winter wonderland

so ive been getting consistent training in.  nothing mind blowing but consistent daily runs.  everything is feeling pretty good.  i'm being getting deep, long static stretching after my runs and have been using The Stick quite a bit too.

The last few days the snow has been coming down here.  I have started using Yaktrax on my shoes and they work pretty good.

Hopefully this trend will continue.

still running...

its been over a week and I'm still running...not very far and slow.  But I'm still running.
Hopefully I will slide into training again slow enough to avoid more setbacks.

Back at it?

after several trips to doc for ultra sound and stim it looks like I might be on the road to recovery.

The MRI results showed at best tendinosis and at worst a small tear.  But today I went for a short run (2 miles at 8:29 pace) and everything went OK.  I quit running with the inserts too.  It could have been causing issues.  The run itself felt great.  There was about an inch of snow of the ground.  Just enough to make the tread soft but not slippery.

I have also started looking at another ultra.  This one will be in October.

JB