JFK 50 Mile Race Entry Update

Whew!!! Made it in. I knew it would be tight, but it looks like it sold out in the first 10 days. Thank goodness for Priority Mail. Anyhow here is the entry list, #288.

Oh and in other news I ran a 5km time trial on the weekend. I was hoping to come in under 20mins, but I had a miserable 4th km and that didn't happen. So I am now officially in Marathon training for Wineglass. Time to get serious on the diet.

Sulphur Springs 2010 after thoughts

Just a couple of things that I didn't put in my report.

1. A woman past me about 3km into the 2nd loop, and as she went by said "I hope you don't mind me saying you have the most beautiful legs" - Just confirms what Kim has told me all these years :)
2. The mud was tough for sure, but it was a tacky mud, not the shoe sucking variety I found. It ended up being easier to run through the centre in most sections rather than skirting about it. I do feel sorry for those people trying to run the course in road shoes. Watching them slip and slide was painful. The LaSportiva Crosslites gripped like a studded tire.
3. What were those blue flowers in the woods? They were gorgeous, as was some of the forest sections.
4. As I said in my report, the course was hilly. Not crazy long climbs, but over the 20km loop very little flat so a lot of constant elevation changing. On that note, my quads were trashed after. I know I was running the downs hard and felt it at the end. Note for next year Derrick, back to wall sits
5. 90% sure I will run the 100 mile there next year - Post race I am feeling pretty confident I can do it on that course, and makes for easy crewing for Kim.

Recovery is going well, energy is mostly back and runs are slowly coming back. Not pushing too much as there is no rush to. Loads of time till Wineglass still, and best to start that training 100%.

On a completely unrelated running note, we just bought a new/used car. A 2010 Toyota Yaris. Bought it for the great fuel efficiency and that it is an automatic so much easier for the kids to drive. We get it Saturday - Her name is BlueBerry.

Sulphur Springs 2011 – 50 Mile Race Report

After finishing my first 50 mile race at Haliburton last year, I knew I had discovered a magical distance. As running for 10hrs and 50 miles gave me such a rush of accomplishment and satisfaction, I was itching to run another. So, I started laying plans for a spring 50 miler. However, if I was going to run another, there would be a purpose. For a number of years I have flirted with the idea of running the Granddaddy of 50 mile races, the JFK50. Thinking back to last year’s registration qualification times, I remembered seeing for 50+ yr old males the qualifying time needed for a 50 mile race was sub-9hrs, the goal had been set. I let Derrick know what I wanted to run, so then the question became where? I put my name in the lottery for the Bull Run Run, but was not picked; I thought of Seaton but having never run it and rumours that it was tougher than Haliburton had me re-thinking it, so I settled on Sulphur Springs, whose course record is very impressive so I knew it had to be the perfect race to attempt the 9 hour goal.

Fall, Winter, Spring training went well. Derrick had me focus on a lot of strength building, along with gym time and Physio to help correct some “weaknesses”. I managed most of my training uninjured, and had rediscovered some foot speed that I had lost. I did two pre-races; Chilly Dog, a 40km freezing rain snowshoe slush-fest and Seaton Trails, a 55km freezing rain mud-fest. Both races were tough outings, but I learned a lot about Gear, Mental, and Nutrition that I would not have discovered any other way. So, they were well worth it.

Leading up to Sulphur, my hopes for a 9 hour race were starting to wane, with all the rain, the normally fast and dry trail of Sulphur was becoming a slow, wet, slippery pathway. Still I never discounted the goal and headed to the race ready to do what it would take. My plan was simple: 4 loops with a 10min increase in time for each subsequent loop, so 2:00 / 2:10 / 2:20 / 2:30 for a total of 9:00.

Race morning dawned, cool, damp and foggy, but no rain thank goodness. I decided to go with a long sleeve shirt for the first loop and change after 20km. I set up two plastic totes just after the turnaround, one with my nutrition refills and another with equipment.

Race started quickly with a 400m that spread everyone out nicely before the right turn onto the trails. I settled into a comfortable pace, not really focusing on anything but trying to get a feel for what the trails were all about. After about 5kms, I was pretty confident that even though they were muddy and wet, when compared to my two previous races this year, they weren’t as tough. I found my pace a little quick, but also had the feeling that for the most part we were running downhill and having a little time in the bank is a good thing. I jumped on top of my nutrition from the start, something that Derrick had drilled into me. Things ticked along nicely with my pace just under my 6:00/km goal for the first loop. Heading into the last 7km, we met up with the 25km racers and the course started to get a little crowded, but nothing crazy. Still not knowing what the course was all about yet, I kept my pace up and when I hit the ridge at about 15km, I was still under my pace goal. Then guess what happened? The course headed downhill, w00t! More time in the bank as I made my way back to the aid station, on to the road and hit that ever so lovely 400m climb up to the turn around. Hit the turn, stopped at my totes to restock my Gels and Food, switched shirts, and headed back down the hill for the 2^nd loop. Done #1 in 1:55, nice, 5mins ahead.

On to loop 2, down the hill and into the trail. Now, I knew what I was in for and there was nothing surprising or overly challenging, just a nice trail of constant up and downs (I believe the net elevation change on the course description now). Feet were soaked, legs were muddy, body was just starting to feel the distance, and nutrition was ticking along nicely, just a day at the office. I was able to maintain a slightly faster pace than planned without pushing too hard. About ½ way though the loop, my Morton’s Neuroma on my right foot started acting up (it is a pain on the ball of the foot between the 2^nd and 3^rd toes). I tried various foot positions to help relieve some of the discomfort, and it would fade in and out. I had been having issues with it on and off for the past month, and I was figuring the wet shoes had compressed my metatarsal pads in my orthotics and I wasn’t getting the support that I needed. So I figured I would switch shoes at the end of the loop to get some relief. I found myself running across the ridge again, just ahead of goal pace (which I knew meant I could make up some more time on the downhill stretch). When I started on the descent, the strangest thing happened, the pain in my foot all but vanished. I could feel some lingering tenderness, but it felt mostly good. w00tx2!! Climbed the hill to the turn and chomped down some ginger as my stomach was starting to go a little south on me. Kim was there this time, looking quite fresh after her 10km race, restocked and NO shoe change out for Loop #3. 2:03 for the 2^nd loop, so 12mins ahead overall.

On a 4 loop race, the 3^rd loop is always the toughest, but knowing this I forced myself to keep my mental on and not think about where I was at, just push forward. I hit two major obstacles at this point. The thought of food was really starting to turn my stomach. Fortunately I could still stomach gels with water, but any real food touching my lips seemed to invoke a gag reflex. I had been ahead on my nutrition on the first two laps so I was confident that if I kept up the gels, I would have enough in the tank to get me to the finish without seriously bonking. The other issue was my right quad was really starting to give me grief for some reason; tight and sore. As with any race though, if it ain’t broke, run through it, and sure enough the pain in the quad eventually went away. Stomach on the other hand was a battle, but I was getting calories in me, and even better keeping them there. My pace was slowing as expected, but I was staying focused and still ahead of the laps goal pace. Finally I reached my favourite section, the Ridge and down to the aid station, opening the stride up a bit, power walk the final hill to the turn. Whew! 3 loops done, 1 to go. It was warming up so I decided to dump my shirt at this point, and food was useless to carry so I stripped off my zippered pouch from my waist pack. The less the better. On to loop #4, the final one. 2:11 for the 3^rd loop, so I had the 10min difference as I expected between the two loops, but I was ahead on goal time by over 20mins.

On a race like this I take nothing for granted. I bled minutes in Haliburton and knew how easy it was to lose time. With this in mind and knowing what the 1^st 5km of the loop was like, I decided to ”hammer” it as best I could. I figured the further I got, the less distance I would have to cover when I did start to slow. I was happy to see that after 60km I managed to cover the 5km in just over 30min. More of a buffer, 15kms to go and I was starting to feel confident that I could hit the sub-9hr goal. The next 10km were a mental and physical slug fest. I kept forward momentum, trying to actually run some of the final uphills, trying to save every second I could. I knew when I had made it to the Ridge Line that one last time it would be downhill to the finish and only a stupid mistake would screw things up. With about 10km left, I started to entertain a sub-8:30 time. Just as I was starting the final section up to the ridge line, I calculated that if I ran 7:00/min kms to the finish that I would break 8:30, it would be tough I knew but one final push. So then with 2km left, I hit 2hrs on my garmin for the loop. Excuse me, I thought how does that work? Based on my previous calculation, that didn’t make sense (math and running do not mix). So here I was with 2km and 20mins to cover the distance to run under 8:30. Ha, that was not going to be an issue, now it was time to push to the finish. I ran as much and as fast as I could, but in the end that final hill got me and I had to walk it. Still, once I crested the top, I started running again and finished strong and happy. Lap time 2:13 for a Total time for the 50 miles of 8:22. J A PB by 1:34.

Kim was there at the finish and I gave her the longest sweatiest hug. I was so happy and thrilled with how the DAY had unfolded. I was tired and sore, but I had far exceeded my goals and expectations, and stayed strong to the finish pushing the whole time and never loosing focus. We stood around and chatted with some people as I tried to let the Tylenol do its work and get some real food in me. Eventually, curiosity got the better of me and I wanted to know how I had placed. I was very surprised to find that not only had I placed 10^th overall (top 10 finish is always great), but I was also 1^st in my age group (50+). Well how about that! I received my first ever plaque, and yes I am still grinning.

Before the race, the JFK50 qualifications were posted and all I needed was a sub-10hrs this year. I knew that going in, but I had trained for the goal and was determined to do my best to reach it.

I am taking the time now to soak in everything and let my mind and body recover and renew before I start back training. I have a couple of goals left for the year and I know that with Kim at my side and Derrick in my corner, they will be reached – not going to be easy though, but what fun would that be? J

Re-Birth

I know it is about time...

So things around here have been a little quiet but I am hoping as the summer progresses I will be a little more active with the Blog, I have a journey I want to track, but till then I have one BIG hurtle to get over. Sulphur Springs 50 miler.

So since last we spoke I have run a couple of times...let's see there was NYC Marathon with Kimber - where she ran her first marathon and nailed it....then there was the Chilly Dog 50k Slush-fest - when I DNF'd at 40km...and then the Seaton Trails 55km Mud/Freeze-fest...all of which were really training for this weekends 50mile at Sulphur Springs. The course will be wetter than I would have likes, but with the last couple of races, combined with last years Muddy Haliburton I would say I am ready. Not much to do but shut up and run.

I am looking forward to the weekend, and promise to post a race report when I am done....the report will start something like...MY goal for this race was simple, have fun and break 9 hours...tune in to see what happened.

We'll talk later....

2010 Army 1/2 Marathon

This last Sunday the 3rd annual Canadian Army 5k and 1/2 Marathon races were held in Ottawa. The first year the race was held a couple of weeks after my 2nd 50km at Haliburton, so Kim and I took the conservative route and just ran the 5k race. Last year I was coming off my stress fracture and recovered off my Spafford pacing duties fairly well so we both competed in the 1/2 marathon, Kim running her 1/2 PB and me running a respectable 1:35.

This year it was a different beast. Kim registered to run it as a pre-NYC race and I bowed out because it was a week after Haliburton and I figured there is no way I could run even 5km a week later. Friday evening I did my first post Haliburton run with Kim and Strider, just an easy 20min. The first 10 mins were great, but after that my energy completely faded and my left Achilles flared up (damn shoes, different story). Saturday morning we went to pick up Kim's race kit and I must say I got caught up in the race fever. Kim was running this as a NYC practice race now, the injured soldiers, the beautiful day..so at the last minute I did something I have never done before and registered for the race.

Race day was perfect and Kim and I made it to the start as planned with about 2 minutes to spare. The plan was for Kim to run a 5:30/km for the first 10km and then run an 5:10'sh for the last 11km. Well, we started out behind the 1:50 pace bunny (thanks James) and Kim was feeling comfortable so we went with it. The race course was beautiful, winding down Sussex drive and through Rockcliffe for the first 1/2. Kim ran well right behind the 1:50 bunny, but faded a bit after about 8km, still we kept pretty even pacing and finished in 1:51:27. (we measure the course as 21.38 so pretty well a 1:50 for 21.1 :) ). It was a good practice for NYC and we worked out some good hydration and nutrition strategies. Well done sweetie.

Energy wise I felt good throughout the race, but my left Achilles was really getting annoyed with me and my right hip was tender, so still have some TLC and rehab to get through after Haliburton. Looking forward to a couple of weeks now of rolling, sticking and stretching. It felt good to run a nice steady 1/2 marathon though, and gives me a lot to build on for an fun NYC Marathon.

Haliburton 50mile Race Report – 2010

Run 50miles? Run for 10 hours? Sounds crazy when you say it, but that is what I did last weekend and loved every second of it. The Haliburton Forest 50 mile was my "A" race of the year and it was my first attempt at the distance. I was a little nervous about the distance, but knew I had done the training and all I really needed to do was run a smart race and things would fall into place.

Preamble

Kim and I arrived at the Base Camp around 3:00pm Friday and got our tent and gear set up fairly quickly and settle in for a glass of wine and some snacks. It was our first time camping in more than 15 years.

Race morning arrived early (4:30), but we had slept reasonably well and felt ready to tackle the day. Pre-Race seemed a little rushed, but we made it for the walk to the start line right on time. Just as we started walking, we were asked if this was the way to the start line by a surprise guest - Derrick - who even though was not running had driven up to cheer, coach, crew, and pace. NOW I knew it was going to be a great day.

The Race (course map)

Start -> Normac Loop -> AS#2 (0-11)

This is really just a warmup. You start in the dark so most people are running with some sort of lamp. This is the most social part of the race as people shake out their legs and get into the groove for the day. From the start I was on top of my nutrition taking my first Gel at just 20min, and continuing to consume calories every 20min, and drinking, this was the plan for the day and I was determined to stay on schedule no mater how or where I was. I controlled my pace well and settled in to what I felt would be the rhythm for the day.

Coming into AS#2 I was met by the smiling faces of Derrick and Kim (my crew, support, paparazzi) for the day.

Swtiched my Nathan Speed 2 Belt for my UD Handheld, restocked with a couple of Gels and headed onward

AS#2 - AS#3 (11-15)

I find on the way out Normac Trail is really just a warmup, not too technical and tough, just gets you into the groove. Poachers trail is where the fun really begins. This really is my favourite part of the course. Deep woods, nice climbs, and technical enough to be challenging without being stupid. Not much to say about this section. There was some nice mud, but after Wakely I was ready for anything muddy and wet.

Kim was ready for me as AS#3 (as she was the whole day at every station-she rocked!) and I switched back to my Speed belt and chowed down some PB and J

AS#4 - AS#5 (15-24)

Both heading out and on the return this is the toughest section. It is a long way to the next aid station and there are some nasty climbs and technical sections you have to negotiate. Add to that the endless mud and beaver created stream and you have a challenging 9km run. I did negotiate Bens and Krista trail fairly uneventfully but as it always does it took a little wind out of my sail. I kept up with nutrition and hydration, and actually took an extra S!Cap just to be sure. It felt good to get to AS#5 and know that I had 16km left till the turn.

AS#5 - AS#6 (24-30)

Started heading into new territory now, trails I had never run (well in the light at least), so it was all new fun. After 25km and almost 3 hours of running I wouldn't say I was feeling fresh, but I was getting into the Ultra Groove. The first half of this section turned out to be quite technical with a couple of good little climbs then the "corduroy road" (buried logs) followed by a nice run out on a dirt/logging road. It was here that I finally caught up to and ran with Johnny into AS#6 (it was great to have company).

At AS#6 I had my only drop bag. In it I had a shirt change and my Nathan Hydration Pack. Thinking was that if Kim had difficulty finding either this or AS#7 at the turn, I would have enough water and nutrition to get me to the turn and back. I took a little time at AS#6 to change and have some sweet potato with yummy salt before heading out.

AS#6 - AS#7 (30-40)

Johnny had been quicker out of AS#6 and as such I was running by myself again. This section began with a nice trail section for a couple of kms before coming out onto sandy road. To be honest at this point I was starting to tire a bit. 20 miles done and another 30 to go. My achilles felt stiff, but nothing to serious and I had a strange stiffness on the outside of my right knee, aside from that I was ticking along. I was feeling the extra weight of the 1.5litres of water I had just strapped to my back and was starting to wonder the decision to switch. After a while I could see Johnny in ahead of me, and by the time we came off East Road on onto King James I had finally caught him again. This last 5kms to the turn was tough. Long climbs and descents, rollers and some pretty nasty mud. John and I chatted and cursed together. It was great to finally run into runners returning as it meant we were getting nearer to the turn. Both my hips were starting to ache a bit and I decided that if Kim had made it to AS#7 I was dropping the hydration pack and going back to my waist pack. Strange that I have trained with the Hydration pack all summer, but I was just not feeling it on the day. Kim was there, so off came the pack

After arriving at the AS#7 we still had a .5km out (to the turn) and back spur to do. Without my pack I felt light as air and it wasn't as mentally painful as it could have been. Returning back to AS#7 my wonderful Crew (aka Kim) had everything ready.

Hitting the turn +.5km coming back to AS#7 was a huge mental lift for me. True I had run almost a marathon, and still had almost a marathon to run, but I was on the return and from here I could count down to the finish. I knew the trails, I new the aid stations, and now it was just a matter of doing the work. It was starting to warm up so I opted at this point to loose my shirt, the less I had annoying me the better.

AS#7 - AS#6 (40-50)

Johnny had headed out again before me, but it didn't take long for me catch him. We slugged it out through the muck and hills until I pulled ahead and never ran with him again. I felt a little bad when I realized he was no longer with me, but everyone needs to run their own race and I knew he was dealing with what he needed to. I was really starting to feel the downhills as my hip flexors started to bark at me, so I was running the downhills a little cautiously and was quite happy to be back on the sand road. Here I started to try and open up the pace a bit and run a little faster. I was tired, but stretching the legs with a little longer turnover felt great. Off the sand road, back onto a short trail section and out to AS#6. Yeah! 50km done, the countdown had begun

AS#6 - AS#5 (50-56)

Okay, so this I had run last year when I paced Derrick. It was nice to run on the logging road again for a short while to stretch out the legs some more, hit the trail and kept focused on looking for the turn-around sign for the 50km folks. Once at the sign I knew I would have just 25km to the finish. Finally I came across the sign and my watch said I had been running for 6:20, 10 minutes ahead of where I had hoped to be. Out of the woods and another km into AS#5, at exactly 6:30.

AS#5 - AS#4 (56-65)

Well I can't say the wheels fell off at this point, but damn it took a long time to get to AS#4. I didn't feel that tired, walked the uphills, but still ran most of the flats and slow jogged the downs, but I think it ended up taking me almost 1:30 to cover the 9km. I is one of the best feelings to come out of Bens and do that little jog downhill to AS#4. Both Kim and Derrick were there smiling and as tired as I was at this point it was a huge lift to see them and know I had survived the toughest section and only had 15km to go.

AS#4 - AS#2 (65-69)

Back on to my favourite trail. Seemed a lot tougher heading back for some reason, more because of some of the wicked steep downhills than anything else. This section ends with a run across some planks of wood, so once you hit them you know you're almost out of the woods (in more ways than one).

AS#2 - AS#3 (69-74.5)

This is one toughest sections mentally on the course, whether you are doing the 50km, 50m, or 100m having to run up the road and turn on to Normac for the final loop, rather than to the finish is always hard. I adopted the suck-it-up attitude and when I had to make the turn said out loud - "okay let's get it done!" Normac was as it always is, a slug fest. One day I'll run this trail on a return, but not today. It was a run-walk-run-walk and push to that last ugly downhill to when you finally come out on to the road for the final 6.5km run to the finish. I still had my mental on and was looking forward to the road to see of I could actually run the rest of the way to the finish. My last 2, 50km races here this has always totally beaten me up, but today I was feeling like I had the power to run it home. I climbed the first little hill and then started running. Not fast but the turnover was there. I had decided a while before that running was faster than walking and if I could, no matter what I would will myself to run and get this finished as quickly as possible. Once again seeing AS#3 and Kim waiting for me was such a great feeling. The end was soon in sight and the job would be done.

AS#3 - AS#2 (74.5-78)

My plan was to run with my handheld until AS#2 and then drop it and push to the finish, but first I had 3.5km of nasty road to get through. Kim pulled up beside me in the car to cheer me and I told her when I get to the finish I wanted my Northface Fleece, Gatorade(lesson from Wakely), and two Tylenol, I was hurting. I managed to run the whole distance, except for one hill that I just HAD to walk up. Drank almost my full bottle of water before AS#2.

AS#2 - AS#1(finish) (78-80)

So this was it 9:46 into the race, just under 2km to go and I now had a goal - break 10 hours. Before this I refused to set a goal other than to finish, but now I figured I really couldn't screw too much up, one thing stood in my way, the hill coming up to the final turn. Anyone who has run this race knows how tough this hill is especially after running up it the first time to loop into Normac. I refused to walk any of it. I focused on form and tempo and remembered those up hill repeats and just climbed the bastard; made it to the top turned the corner for home and there is a one little climb left - damn you! Still made it to the top, running, and then it was the final stretch home. I picked up the pace as best I could, and hammered. I have no idea how fast I was running, but it felt like I was flying, problem was the finish line didn't seem to get any closer for a long time. 9:53 - come on, come on. There is the finish line - run HARD. Cross the line screaming feeling amazingly good. In my last 2 50kms I have felt like I crawled over this finish line, today after 50miles I flew over it. What a great feeling.

Post race and conclusion

I ran this race smarter than any I have ever run. I ate/consumed calories every 20mins (Gels, Bars, PB+J, Chia/Honey, AS food) drank nothing but water (but a lot), S!caps every hour + 1. Never pushed the pace until the end. Ran in my LaSportiva Raptors and had zero foot issued, even with the mud and water. It was a perfect race, and I loved the distance. Plan now is to run a few more 50mile races maybe 100km over the next two years and then come back to Haliburton in 2012 to take on the 100mile (looking for pacers already).

Special thanks and love to Kimberley who did an amazing job at not only crewing and supporting me perfectly through the day, but also took all the pictures, so I would have a wonderful photo diary of the day. Also, Derrick who trained me, coached me, listened to my whines, and then made the trek to show his support to all the runners. You both were critical in the way the day turned out.

Passed the Test and Ran some more.

Three weeks now to Haliburton and I am right where I need to be, I think! This past week I did have a scare with my achilles flaring up, which hasn't happened in almost 6 months. Still not sure what caused it, but with some timely Graston and Zanagen it seems to be under control.

This past weekend was a huge training weekend, probably the biggest I have ever put in. Saturday I participated in the Final test that is the IROQUOIA TRAIL TEST. Plan for this was to run it as a easy training run to focus on Hydration and Nutrition for Haliburton in a race environment. Even though my time doesn't reflect it, I truly ran well within myself up until maybe the last 4km where I decided to kick up the pace a bit. I finished feeling like I had so much left in the tank, and after the miserable end to Wakely got a real positive boost from the race. Kim did another amazing job at picture taking, including putting together quite the montage of my finish.

After ITT, Kim and I had to hustle it back to pick up Strider, so the drive was a little painful as the Glutes and TFL were wanting a little stretching and to not be sat on so much. Sunday morning I met up with Heather and Brian at the Cataraqui trail/Chaffey's locks road intersection. I ran with Brian for an out and back 32km. Beautiful trail and prefect for my tired legs. We ran the return 16km, 3min faster than the out, and ran it non-stop. For me this was a great survival run, where you pick that pace that you feel you can hold forever and keep going. I felt no worse at the end of the run that I did at the beginning, which is huge.

The week ended with 11:45 of training. Well over a hour longer than I have ever done. Feeling a little tired and sore today, but non the worse for wear everything considering. So now is the time to be really smart, lots of TLC and make sure not to screw anything up. 50 miles is less than 21 days away