Old Man Still running

North Coast 24-hour

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Location:

Saratoga Springs,UT,

Member Since:

Jan 31, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

2016 Finished 12 100-milers during the year.  86 career 100-mile finishes, 9th in the world.   First person to do 6 consecutive summits of Mount Timpanogos.  Won Crooked Road 24-hour race. Achieved the 5th, 6th, and 8th fastest 100-mile times in the world for runners age 57+ for the year.

2013  First person to bag the six highest Wasatch peaks in one day. First and only person to do a Kings Peak double (highest peak in Utah).  I've now accomplished it four times. 

2010 - Overall first place Across the Years 48-hour run (187 miles), Overall first place Pony Express Traill 100.

2009 - Utah State Grand Masters 5K champion (Road Runners Club of America).  National 100-mile Grand Masters Champion (Road Runners Club of America). USATF 100-mile National Champion for age 50-54.

2006 - Set record of five consecutive Timpanogos Summits ("A record for the criminally insane")  See: http://www.crockettclan.org/blog/?p=42

2007 - Summited 7 Utah 13-ers in one day.  See: http://www.crockettclan.org/blog/?p=14 

Only person to have finished nine different 100-mile races in Utah: Wasatch, Bear, Moab, Pony Express Trail, Buffalo Run, Salt Flats, Bryce, Monument Valley, Capitol Reef.

PRs - all accomplished when over 50 years old

5K - 19:51 - 2010 Run to Walk 5K

10K - 42:04 - 2010 Smile Center

1/2 Marathon: 1:29:13 - 2011 Utah Valley

Marathon - 3:23:43 - 2010 Ogden Marathon

50K - 4:38 - 2010 Across the Years split

50-mile - 8:07 - 2010 Across the Years split

100K - 10:49 - 2010 Across The Years split

12-hours 67.1 miles - 2010 Across The Years split

100-mile 19:40 - 2011 Across the Years split

24-hours 117.8 miles - 2011 Across the Years split

48-hours 187.033 miles - 2010 Across the Years

Long-Term Running Goals:

I would like to keep running ultras into my 60s. 

Personal:

Details at: http://www.crockettclan.org/ultras/ultracrockett.pdf Married with six kids and six grandchildren.  Started running at the age of 46 in 2004.  My first race since Junior High days was a 50K. I skipped the shorter road stuff and went straight to ultramarathons.  I started as a back-of-the packer, but have progressed to a top-10-percent ultra finisher.  Wish I would have started running at a much earlier age.  Have had several articles published in national running magazines.  Check out my running adventure blog at www.crockettclan.org/blog

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
367.00
Mizuno Wave Elixer 6 - Yellow Miles: 46.00Bondi Orange Miles: 71.00Hoka Bondi B Orange Miles: 233.00
Total Distance
11.00

Treadmill

Mizuno Wave Elixer 6 - Yellow Miles: 11.00
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Total Distance
10.00

Treadmill

Mizuno Wave Elixer 6 - Yellow Miles: 10.00
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Total Distance
43.00

Adventure run in Capitol Reef National Park.  Ran both the Lower Muley Twist loop and the Upper Muley Twist loop.  Spectacular.   


Bondi Orange Miles: 43.00
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Total Distance
20.00

Wonderful morning run on the Great Western Trail north of Torrey, climbing up above 9,000 feet.  Spectacular views.


Hoka Bondi B Orange Miles: 20.00
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Total Distance
9.00

Treadmill.   8-minutes miles are feeling pretty comfortable.

Mizuno Wave Elixer 6 - Yellow Miles: 9.00
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Total Distance
13.00

Treadmill

Mizuno Wave Elixer 6 - Yellow Miles: 10.00
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Total Distance
28.00

I had to skip BoSho today because of grand daughters 1st birthday party at noon.  So instead, I accomplished a run I've wanted to do for some time, to run the spine of Lake Mountain north to south.   I started at about 3 a.m. in the Ranches in Eagle Mountain.  I parked my car in front of the house and was off, climbing up to the ridge. The first several miles are pretty easy, a nice ridge road on top, but above Reformation Canyon, the road ends and it turns into a bushwhack.  The best and fasted route is to just stick with the ridge tops, going up and down.  To the summit, the main ridge is on the Eagle mountain side.  There is a lower ridge on the Utah Lake side but well out of the way.

It was great fun going up and down the ridges.  Because of the fire, the ridge tops now are very runnable, no more thick scrub and spider webs.  You can make good time, but I took it easy, enjoying the night and doing plenty of sight-seeing.

Once I reached the true summit about about 7,750, going further, somehow I took a wrong turn.  I was puzzled that somehow I missed noticing the main road....well that is because I started running on the wrong ridge, that would have got me to the right place, but no road and much steeper down.  I figured things out, came down to the main road, ran up and found the right series of roads.  With all the towers up there it is pretty confusing which is the right road, but now I know.  I finally connected to the ridge road to take me all the way to Soldier's pass.

Dawn arrived and the light reflecting off of Utah Lake was pretty amazing.  Eventually the road descends into a short canyon on the south end.  There was a shooter there that made me nervous with his handgun, but he noticed me and I ran by.

Once I hit Redwood Road, about the 20-mile mark, I turned and started running home on the pavement.  I went about 8 more miles, and with just six more miles to go, I called home so I wouldn't be late for the birthday activities.  It was a wonder fun.  Here is the video and photos:



Bondi Orange Miles: 28.00
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Total Distance
2.00

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Total Distance
12.00

Treadmill and miles for the week.  My hamstring doesn't like tapering, does better when used.  But I should be fine.

North Coast 24-hour race on Saturday.  This is usually one of the major 24-hour races in the country.  We'll see.  Looks like the US team isn't doing it because the world race is coming up soon.  Conditions are looking great (well actually poor), but it is to my liking.  Windy and cold, perhaps a little rain.   Today it is in the 80s.  Saturday during the entire race the windchill will be in the 30s.  Nice.

My crazy pace chart shows what I need to stay on PR splits for all the ultra distances.  We'll see how long I can stick to it.

Miles Lap # elapsed lap times mile pace
4.50 5 0:37:54 0:07:35 0:08:25
9.01 10 1:16:56 0:07:48 0:08:40
13.51 15 1:56:43 0:07:57 0:08:50
18.02 20 2:37:15 0:08:06 0:09:00
22.52 25 3:20:02 0:08:33 0:09:30
27.02 30 4:04:20 0:08:51 0:09:50
31.53 35 4:50:52 0:09:18 0:10:20
36.03 40 5:38:54 0:09:36 0:10:40
40.53 45 6:28:27 0:09:54 0:11:00
45.04 50 7:19:29 0:10:13 0:11:20
49.54 55 8:12:02 0:10:31 0:11:40
54.05 60 9:06:05 0:10:49 0:12:00
58.55 65 10:01:38 0:11:07 0:12:20
63.05 70 10:58:40 0:11:25 0:12:40
67.56 75 11:57:13 0:11:43 0:13:00
72.06 80 12:57:16 0:12:01 0:13:20
76.56 85 13:58:49 0:12:19 0:13:40
81.07 90 15:01:53 0:12:37 0:14:00
85.57 95 16:06:26 0:12:55 0:14:20
90.08 100 17:12:29 0:13:13 0:14:40
94.58 105 18:17:47 0:13:04 0:14:30
99.08 110 19:25:21 0:13:31 0:15:00
103.59 115 20:32:54 0:13:31 0:15:00
108.09 120 21:40:27 0:13:31 0:15:00
112.59 125 22:48:01 0:13:31 0:15:00
117.10 130 23:55:34 0:13:31 0:15:00
121.60 135 25:03:08 0:13:31 0:15:00

 

 

 


Mizuno Wave Elixer 6 - Yellow Miles: 6.00
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Total Distance
2.00

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Race: North Coast 24-hour (107.7 Miles) 24:00:00, Place overall: 5, Place in age division: 1
Total Distance
111.00

North Coast 24-hour is one of the premier 24-hour events in the country.  It is held at a park in Cleveland, Ohio, on the shore of Lake Erie, on a 100% paved trail.   The winner of a fixed-time race is the person who runs the furthest. I had intended to run this race a year ago, but my busted leg caused me to defer my entry until this year.  The RD was kind enough to move it.  This race normally attracts some of the best fixed-time runners in country and is usually the National Championship, but this year it wasn't so competition was a little down.

When I got to the park Saturday morning, the wind was terrible, about 20 mph.  Then, with just 30 minutes to go, a snow squall moved in and it was a blizzard for about five minutes.  Wow!   The snow went away but the wind never did, blowing off of Lake Erie.  

I set up a little personal aid station to include some personal things I wanted to have available.   There was a fine race aid station that I used more than half of the time, but it always is good to have what you need handy.  I bought a $14 table and $8 chair from WalMart.  It turns out that I really didn't need either because there were plenty of picnic tables.

I only knew a couple people running, although several others introduced themselves to me as we ran for the next 24 hours.   The track is a 0.9 mile track and has a gentle hill going up on one side of the course.   But the hill really never bothered me, was a welcome change.

At 9:00 a.m., we were away.   I wasn't sure of the course, so didn't sprint out a head like normal, but hung with the top 5.  My problem hamstring was letting me know it was there and would do so the entire race, but it wasn't terrible.

I immediately discovered that my pacing times were not going to work because of the wind.  The headwind was on the side of the course where the gentle uphill was, and the tailwind where the slight downhill was.  So I treated the course like it had two section and I adjusted my pace accordingly.  While others tried to keep a steady pace, I slowed a little with the headwind and then tried to push 7:00-8:00 pace on the tailwind section.  That seemed to work great for me much of the day.

I also concentrated on 5-lap segments.   I needed to reduce the time I stopped at the aid station, so early in the race I forced myself not to stop between those 5-lap (4.5 mile) segments.  Things went well.  I  ran the first 1/2 marathon in about 1:55, and hit the marathon distance at about 4:05.  I was about 15 minutes behind my goal time and slower than Across the Years a few months ago, but I was still feeling fine.

The main factor was still the wind.  Around noon, it really started to blow, probably more than 25 mph.   I had to stop to put on yet another layer.  The temperature was still in the 30s and the windchill was much lower.  I was now wearing three layers including a wind break.  I kept those three layers on for the rest of the way.  I also kept a ski hat on for all the way.   In the morning I had mittons on.   It was COLD.  But I enjoyed it and was just glad it wasn't hot.

On the section of the course near the beach, the wind was blowing so bad that sand was blowing up across the trail.  Every couple hours a guy would have to come out with a snow shovel to clear the paved trail.  Other times we were running across sand in that section.

I hit the 50K mark at about  5:00 which was OK.  For the first time I left the course for about 50 feet to check the screen for the standings.   I was in about 8th place, but there were a cluster of 3-4 of us who were on the same lap.  It looked like the top four would be tough to keep up with, so I set a goal to finish in the top 5.

One thing I quickly noticed was the distance for each lap.  My Garmin was showing more.  I know they measure courses with the shortest possible route, but it is impossible to run that exact route, passing people and just not concentrating on tight lines.  It looked like I would run close to two miles extra across 100 miles.   That is quite a difference.  Others were showing the same with their watches.

I hit the 50-mile mark (Garmin distance) at about 8:38.  While I was about 20 minutes behind my goal, I was pleased.  That was only 21 minutes off my PR time.  Despite the wind, I was still cranking along just fine with only minor problems to deal with.  My pace goal was targeted to hit PRs at all the ultra distances and reach 100 in sub-20-hours.  It felt like I was still on target.   In the standings, I was still doing fine, staying with that cluster of 4-5 runners, nearly on the same lap.  I was able to start identifying them.

One of the front-runners started to have trouble.   I stopped to try to help him as he was laying on the grass with stomach craps and feelings of bloating in his chest.   I tried to give him some advice and I think shortly later he quit because I never saw him on the track after that.

I hit the 100K mark (Garmin) at about 11:06.  I was 30 minutes behind pace goals, but I knew I was doing just fine.   A runner, David Stores, from St. Louis, caught up with me and started to run with me.  He introduced himself, mentioning that he loved my Utah Lake run stories.   I noticed on the board that we could see finishing each lap, that we were exactly at the same distance, but he was running the 12-hour race.   As we ran, I could tell he was helping me a bunch, getting my mind off the normal pain.  I pointed out to him that I thought he was the leading 12-hour runner.  He had not realized that.  I knew that I was doing fine if I was tied with the leader of the 12-hour run.  He later won that race by a couple miles.

The sun went down after a long windy day.  The wind also died down a little. The waves from Lake Erie were no longer crashing as hard as usual.   At the 12-hour mark, I had reached about 66.6 miles, 2/3rds of the way to 100.  To break 20 hours, I needed to run only 33.3 in the next 8 hours.  I was confident that I could do that.  

I was still running constantly.  The only time I walked a little was at the aid station, but elsewhere, I was always running.  I don't think in any race I have ever delayed walking stretches this long in the race.  Most every other runner, except for the top 10 runners, were now walking long stretches.   I was now in 6th place, doing well.

But a little confidence can be over-confidence when running huge distances.  It very quickly got colder.   There was a constant bitter cold breeze all night.  The wind shifted from the Northwest, to the Northeast, coming right off the lake.  There was a long section, along the shoreline that was now a bitter cold headwind.

I first dealt with the cold well.  One strategy was to jump into a porta-potty and sit for a minute, out of the wind, to bring my heart-rate down.  I had done that periodically for that past several hours.   I started walking stretches at about mile 75.  Because I was going slower, my body temperature went down.   By mile 78, things started to really fail.  I was becoming hypothermic, stumbling around, getting very drowsy, and struggling to keep a pace quicker than about 18-minute miles.  The track seemed deserted.   I wasn't alone in my struggles.

Finally, I had no choice but to go warm up.   I grabbed the keys to the car and went to recover.  I grabbed bacon and orange juice and sat in the car, waiting for the heater to warm me up.  I first told myself to only stay 10 minutes, but that turned into 20 minutes.   I noticed that many others were doing the same thing.   My sub-20-hour goal went out the window into the cold and I knew it.

Back out in the cold, things improved for awhile.  I could run again. I noticed that two of the front-runners were still in shorts and one was in short sleeves.  I could not comprehend that.  I was now in four layers on top.

Struggles continued.  It was nice and peaceful, and at times it seemed like there were only about 20 runners on the course.   The miles clicked by slowly.   Miles 80-100 seemed like a crawl.   Soon, I noticed a serious problem.  My eyes seemed to be freezing up.  I think they were becoming wind-burned.   My eyes wanted to close and that doesn't work well when you are so very tired.  Finally, no choice again, I had to go warm up again.  This time it was for about 15 minutes.  

When I went back out, I decided to grab my sun glasses and wear them for protection.   When I arrived at the aid station, I noticed that they were giving funny looks to each other about me.   I quickly explained why I was running with dark glasses at night.  Soon I noticed others doing the same.   Later, I heard one of the front-runners comment that he could barely see. 

At mile 91 I had to stop again.  This time my bad leg was hurting near the fracture area.  I had to rest it, but only stopped about 10 minutes.  I decided that I would walk most of the way to reach 100.  It was slow going but the leg started to feel better and I started to run again.

My long stops probably totaled about an hour.  I went to check the standings and saw a was in 11th place.  That was disappointing.  But, there was still a group of runners close to me.

100 miles finally arrived.  I believe by Garmin distance it was at 21:48 and by course distance about 22:15.   It was disappointing to not break 20 hours, but 21:48 is very respectable for the weather conditions.   

Dawn arrived and the wind finally died down. I had only traveled 30 miles during the night.  It would be a beautiful morning.   After I did a lap past 100, I stopped to check the standings and it looked like at least three runners ahead of me packed it in at 100 miles and quit.  I was now in 8th place.  Could I climb higher?

Finally, without the terrible wind, I felt like a new runner.  There were 90 minutes left, time to run like crazy.  And I did run crazy, the only one running hard out there.  As I ran passed the aid station, I would get cheers as people watch the board an saw how many miles I had run.  With an hour to go, I checked the standings.  I was now in 6th place.   The 5th place guy was more than a mile ahead of me.  Could I catch him?   Yes, I could.  At about mile 105 I passed who I thought was the guy.  I think he noticed when he finished the lap and probably saw my name on the board with the same distance as him.

For the next lap he really pushed hard to try to catch me.  I just pushed it even harder.  But by the end of the lap he was only about 30 yards behind and closing on me.  This was going to be very hard.  But as I turned the first corner of the next lap, I could not see him behind.   He indeed had stopped.  Maybe I crushed his will. 5th place was mine. 

What about 4th place.  A half hour earlier that guy was close to 3 miles ahead, but he was walking.   I lapped who I thought he was.  I was now a full lap down.   I continued to push pretty hard.   They give you a stick with your number on it to allow you to a partial lap before the 24-hour siren.  Unfortunately, the RD could find my number and I had to wait for her for about a half minute.   That was enough of a delay.   It turns out that I finished just 0.2 miles out of 4th place.  Close, almost caught him.

I ran at total of 107.7 miles in 24-hours, finished in 4th place out of 52 runners, and won my age group.  Most of the top 10 runners were much younger fast guys.  Not bad for an old mountain runner.  I felt great at the finish, hardly sore at all, wishing I had more time to catch the runners ahead.  It will have to wait for another race. 

Hoka Bondi B Orange Miles: 111.00
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Recovery, (now 26.5 hours after finishing) is going very well.  Only a couple small blisters on two toes that I did a bad tape job on.  I never noticed the blisters until I took off my socks.  I have a bit of tendinitis on top of my left foot, creaking a little, but not bad.  I slept fine last night.  My hamstring is sore, but not bad.   Because of the cold weather while running, my appetite is still good.  (Heat kills my appetite and system for a few days following a 100).   So all looks good.  I'm likely to try running Salt Flats 100 on Friday.  Yep, pretty crazy.  I've never attempted to do back-to-back like that before.

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Good progress.  Tendinitis in the foot is still a bother, leg muscles still a little sore, but all getting better.  Walking normal again. I do still feel starving a couple hours after a meal.  That is different, don't usually experience that three days later.

I am very likely to go try to run Salt Falts 100 on Friday, but may just bail out at some point if it becomes grueling. I'd like at least to have a chance to run the speedway.

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Race: Salt Flats 100 (100 Miles) 23:29:19, Place overall: 8
Total Distance
102.00

A short report.   I was curious if I could run another 100 just six days after running 107.7 at North Coast 24.   So I went ahead and gave Salt Flats 100 try.  A couple others ran it after finishing Zion 100 a week ago.  I worried about some aches and pains that were still there, but they weren't a problem a few miles into the race.

We first ran 14 miles or so across the famed speedway....very cool.  I didn't go out fast and instead hung back and chatted with friends for several miles.  I then started to struggle so kicked it up a notch, 8:30 pace to see if I could work out the kinks.  That helped for several miles and I passed a bunch, but by the time we got off the speedway and near Floating Island, I was again struggling on the flats, not enough recovery, heavy legs.   But I hung in there.   People started to find out that I had finished running 107 miles just five days early and they were facinated and impressed that I was ahead of them.

Then something very interesting happened, we hit our first major hill on Sliver Island, several miles of constant uphill.  Those around me were walking, but I discovered that I could run every step up the hill and do so pretty fast.  I passed a handful of runners.  This pattern continued throughout the race.  I would struggle on the flats but on every hill, I could really charge up it and I kept moving up in the standings.

However on the other side of Crater Island, we had to do a very long seven-mile mud flat run that you just couldn't run fast.  Because of the slowness, I ran out of water with three miles to go and really suffered with dehydration.  I ended up losing at least 90 minutes because of that.

It took me 2.5 hours to finally recover.  The sun was just about set and when I arrived at the mile 61 aid station, I felt fantastic.   I decided that it was time to race.  I put on a specific song that has a beat that really helps me run fast up hills.  It worked.  The next leg was to go up and over a pass on Silver Island.   I ran like crazy up that hill, passing several, and by the time I reached the next aid station, I caught up with runners who had left me behind hours earlier.   I then charged up the next hill passing more and as I ran down the other side, I had moved into 7th place and had my sights on the 6th place guy.  I was really flying and having a blast.   

But, in the dark, I took my eye of the trail for a moment, tripped and took a major fall, resulting in a very bloody arm.  I was lucky it didn't break.   That totally took the wind out of my sails and at the next aid station I had to stop to try to fix up the arm.

For the rest of the night, I had good periods whenever I had an uphill.  The aid station folks were amazing and I was really surprised that they would all call out my name as I arrived because of my green light.

There was another long stretch around mile 82 where I ran out of water again and slowed way, but I was still able to keep my position.   The course seemed long to me for a 100-miler.  I don't have proof, just my gut.   I'll have to take a closer look.   As dawn approached.  I reached the start/finish area and crossed the line in 23:29, in 8th place.  I was glad to score another sub-24 finish.  I was very surprised to get it because of these back-to-back finishes.

I think I came away with some new tricks that works for me in really charging up hills fast.   I look forward to further developing those skills because it made a huge difference to run up hills while everyone else around me was walking.



Hoka Bondi B Orange Miles: 102.00
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Ten hours of sleep last night. Recovery already going fast. Leg muscles aren't very sore at all. The biggest impact is from the heat and dehydration. That usually wipes me out for a day or two with low energy. I'll go to bed early again, but already thinking about the next adventure run.

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Bounced back today, took three days this time.   Feel much better and about ready to start running again. Jogged down 10 flights of stairs no problem.

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Total Distance
367.00
Mizuno Wave Elixer 6 - Yellow Miles: 46.00Bondi Orange Miles: 71.00Hoka Bondi B Orange Miles: 233.00
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