How Much Discomfort Can I Tolerate?!

Weather - 32 degrees, clear.

1 easy mile with the dog - taking it real easy...

I am thinking about participating in the Siberian Express 7.1 mile trail race this Saturday at Lake Mingo.

Last year I trained specifically for races between 5-15k, so this is a race that I normally would love to do. However, all of my recent training has been focused on distances beyond 30 miles. I have done no speed or hill work during the past 3 months. My endurance is great right now, but overall speed/strength is on the low level.

With that in mind I would have to approach the race without thinking about the clock or place. Just run it hard and don't concern myself with anything else.I used to run this way during my lone season of high school cross country, as the clock time made no sense to me in relation to distance. I just ran my heart out and did not care about anything else. If I don't think I am capable of this on Saturday, then I should not go.

#412

Weather - 37 degrees, clear.

It was mild this afternoon, the sun felt good. I ran to the arboretum and did 4 sets of strength exercises. 

My legs are feeling very fresh from the low mileage this week, and my energy is way up. I felt like running fast today, and allowed myself to run hard for the final 600m.

My knee is feeling better, the post run stiffness is not appearing like it was last week, so that is good news.

If I can borrow my wife's wheels tomorrow I will head to Lake Mingo and run the Siberian. I have not run a short race since mid-September, so I am feeling excited about just getting out on the trails and mixing it up with other runners.

The weather is supposed to be in the low 40's, so it should make the race pleasant, although probably quite muddy.

#413

Weather – 35 degrees, cloudy, windy.

Driving to the race this morning I was in a good state of mind, just wanted to run my heart out and forget about time and place.

When I was warming up I felt a bit cold, but I knew once the race started I would feel better. Having no time goals, I felt relaxed and easy, and did not bother doing any kind of fast sprinting during my warm up. Just some easy jogging at 8:30-9:30 pace, followed by some walking, push-ups, crunches, and stretching.

10 minutes to race start I stripped to my racing gear – shorts and 4 shirts, head warmer, and gloves.

The race started at 11:00am, and the air was feeling warmer as we lined up. I placed myself in the back, knowing I was going to be moving pretty slow. The RD talked about a runner named Scott Hathaway who collapsed and died after running 2 miles at the Howl at the Moon 8 hour race this past year, which is held at Lake Mingo. On my warm up I was jogging down a lonely dirt road and came across a plaque which memorializes Scott  - “This path dedicated to Scott Hathaway – Ultra Runner”, or something along those lines.

The race director sent us on our way and I was running easy for the first 400m, then I started to go a little faster and started passing groups of people. I saw Don F., a local ultra running legend, who has a similar pace to me when I am running well. I decided I would tuck in behind him and see how long I could last at his pace, which I was assuming would be a mile or two. Don was bravely wearing only a sleeveless t-shirt and shorts, with a S.L.U.G. logo printed on the back of his shirt (St. Louis Ultra Group).

After 2 miles I discovered that Don run’s a race like I do – start moderately, then start picking up the pace and picking people off. We passed quite a few runners through 3 miles, and were passed only once.

After passing a group of 3 or 4 runners I accidentally pulled the ear bud cord out of my ipod. I like to listen to music when I train, so I usually bring my ipod along with me when I race. This was the first time this has happened to me, and I was disgusted that I had to break my nice rhythm. I stepped off the course and spent 20-30 seconds readjusting my ipod, 4 or 5 runners passed me, and when I started up, I saw that Don was about 100-125m ahead of me.

I got into line behind the runners I had recently passed, but I felt a wave of adrenaline and decided I did not want to lose Don, as I was still feeling strong. I shifted into an anaerobic gear and quickly re-passed the runners, and did not slow down until I was a few steps behind Don. It felt good to resume a normal pace, and I thought of Frank Shorter writing about how he liked to run anaerobic at strategic places in a race, and challenge his competition to do the same. Not being Frank Shorter, I was hoping I could recover from the 60-90 second bout of high intensity running.

After 800m I had recovered my normal breathing pattern, and my legs still felt strong and fresh, so I knew that I had gotten lucky and did not blow the race.

Soon after I noticed Don was slowing the pace, and I was still feeling good, so I took a chance and passed Don and started out on my own. I was surprised I had lasted this long, and knew I was running a much faster pace than I have attempted in over 3 months. But I was holding on nicely, and was feeling happy about this.

The final 3 miles I picked off numerous runners, and at mile 6 I realized I was going to make the entire distance without having to slow down. I knew my legs were saving me, as they felt unstressed by the pace, as if they were expecting to go another 10 miles. Even though I still have bouts of asthma during the colder months, I was able to remain relaxed and never felt threatened by lung constriction.

My favorite part of the race was the final 800m. There was a string of 4 runners weaving through the woods and I passed them all quickly. One guy said something to me but I could not hear him, he seemed pissed that I did not respond, and I pointed to my ear buds, but he kept on talking. I felt bad about seeming to be rude, but I was feeling the urge to make my move, so I hit the final uphill as hard as I could, and found myself alone with 400m to go. I felt the agony of what front runners must feel, knowing a pack of hungry wolves are right behind and closing quick. I got re-passed by one runner with 200m left, I would have challenged him, but he was going twice as fast as me, so I did not even bother speeding up. I turned my head to see if anyone else was coming on, but all I saw was an empty field, so I cruised into the finish chute in 54:40, for a 7:41 pace. I was 49^th overall, so I was able to  sneak in to win a top-50 t-shirt – nice!

I am feeling really good about this race. My last short race was in September, a 7.5 mile trail run, in which I suffered a melt down at mile 3. I have not run hard since then, my mind seemingly fearful of experiencing something similar again. 

All of my recent training runs have been at 8:30-10:00 pace, so to just wake up one morning and run 7 miles at 7:40 pace seems kind of odd, but I won’t complain about it. Running long distance must not diminish the ability to run at a hard intensity, but combining it with speed and hill work  is probably the smart way to achieve the best results.

The course was in good condition, as the ground was too cold to be muddy, so there was firm footing throughout. The wind was not bad in the woods. The most difficult part was the numerous uphills and downhills. I have done no recent hill training, so I was surprised the hills did not knock me out.

A fun time, and the effort and result gives me confidence for 2009.

#414

Top 50 t-shirt :

Weather - 32 degrees, cloudy, windy.

Was planning to resume my long distance training today, but I forgot that a race can sometimes take a few days to recover from.

My left thigh, above the lower quad, is sore, most likely from the hills and the faster than normal running pace. It should be cleared up in 2 or 3 days, so I will wait patiently until I can hit the South Farms road again - I miss the South Farms, and running long.

After the run I did 3 sets of strength exercises, stretching, and 30 minute walk home.

#415

Picture I worked on yesterday after the race  :

 The Fairgrounds

Weather - 27 degrees, cloudy. 

Ran 1.75 miles to the arboretum, and then practiced form running.

When I run barefoot I find it easier to run with a mid-foot strike, which is more efficient than the heel strike which I can't avoid when I am wearing shoes with the clunky heel. 

After receiving a message on my photo blog from a runner I do not know, I was inspired to finally change the style of my running shoes. Since I run 80% of my runs on grass/dirt, I decided to buy 2 pairs of minimalist trail running shoes, and 1 pair of cross country spikes for when I do trail races. 

My main hope is that they allow me to run more freely and with better form. I also believe the low heal on these shoes will make it easier to get a firm footing on the ground.

When I think about it, what is the point of cushioned shoes if most of my runs are on soft trails?

After the run, 3 sets of strength exercises, stretching, and 30 minute walk home.

#416

Weather - 30 degrees, cloudy, icy.

Lots of ice on the roads, but no spills today.

My legs felt good walking to work this morning, so I was hoping to run 13 miles today, but when I started my run in the afternoon I could still feel a bit of soreness in my left thigh, so I smartly stopped after 3 miles.

I did some strength exercises after the run, then walked 30 minutes home. 

I can feel my energy building for the next phase of training, which is hill running. So this month I will ease into it, running slow/moderate hill loops at the arboretum as part of my middle and long distance runs.

After 4-6 weeks I will then run the hill loops at a more intense pace, along with downhill sprinting.

#417

Weather - 24 degrees, cloudy, icy, very windy.

Tough weather, tougher run - a good way to start my official opening day of ultra training.  When I think opening day I think 45 degrees, windy, and Mark Grace hitting a 9th inning opposite field game winning single at Wrigley Field. 

I planned to run my usual 13 mile South farms loop, with the added bonus of 10 x 100m arboretum hills at mile 5, and 10 x100m  arboretum hills at mile 13. The addition of these hills would change the dynamic of the workout from easy to hard. 

I was feeling pretty good at the start of the run, my left thigh felt 95% healed from Saturday's race, so I decided to go ahead with the workout.

When I was trying to get to the South Farms road a nasty 25-30mph western wind was hitting me in the face, and when I finally turned south on the road, my right eyelid almost froze shut. I was happy to get off the road today, but I was satisfied to do battle with it because I need to constantly work on my strength of mind and will.

I was faltering a bit heading back to the arboretum during miles 11-13, so when I reached the hill for the second time, I was spent, but still needed to do the 10 hills, followed by one more mile through town to Jimmy John's.

I was not surprised to be feeling so low when I reached the hill, I was expecting it, and was hoping for a tough go of it. I need to practice running when I feel I can't run another step.  If I can get good at dominating the low energy phenomena, I think I will know how to run an ultra.

Hills 11-14 made me feel low, awful, cold, and miserable. I kept wanting to quit, but concentrated on the old ultra mantra of "one step at a time".

When I changed my music selection to Run Lola Run on  hill #15 I immediately felt my energy return, and I finished off the remaining hill repeats feeling pretty good.

The last mile felt decent, and I was happy to get my sandwich and enjoyed the cold walk home.

#418

I worked on this photo yesterday :

11:11 - Running to the Zendo

Weather - cold, dark.

Yesterday I accidentally ate yogurt that was 26 days past the expiration date. Today I walked to work with a bad feeling in my stomach, and 30 minutes later I had to return home. When I arrived at home I vomited, vomited again, and by evening had vomited 12-13 times.

Around noon my brain seemed to be shutting down, I could not keep my eyes open, and I felt like I was going to pass out. I thought I should call an ambulance, but instead called my wife and she came home to watch over me.

In the afternoon I gave myself a 0% chance of going for my daily run. This was a worse feeling than the sickness. To throw away over a years work because of old yogurt, that is sickening!

At 8:00pm I vomited, but I felt a little better after that, and realized I could stand up without feeling like I was going to pass out. I quickly put on my running clothes and headed out the door. I was planning to run 1 mile, but after a few blocks I felt like I was losing my balance, so I ran back home for a 1/2 mile run.

I didn't care how sick I was, I was very happy that I was able to run a few steps and keep my running days alive.

#419

Weather - 40 degrees, sunny.

Felt much better this morning. Was able to walk around the house with little discomfort. Ate a breakfast of oatmeal, banana, cliff bar, some juice and water. At lunch had some chicken-less noodle soup and crackers.So far everything is staying put.

In the afternoon I ran to the arboretum, did 3 sets of strength exercises, stretching, and 30 minute walk home.

All of the wretching yesterday stressed my lower back, so I was having trouble running and walking. This usually gets better within a few days with exercise and stretching.

#420

Weather - 28 degrees, cloudy, icy, windy.

More ice on the streets, but I mainly ran on grass at the arboretum, so nothing too hazardous. 

Strength is 70-80%, and energy is good also. My legs feel fresh from all the rest, so I am looking forward to some long distance runs once my body recovers its balance.

#421

Picture I worked on today :

The Railyard in December

Weather - 29 degrees, cloudy, snowing, no wind.

Felt strong today, but I have lost my energy for writing a running blog entry. I will repeat here what I wrote on my photo blog :

I had to make up some work at the park district for missing Thursday and Friday so I went in this morning for a few hours.

As I walked home I recalled walking home from work when I lived in Chicago. One particular day remains vivid in my mind. I had a 1 mile walk from the elevated train station to my apartment on Broadway. As I walked in the late afternoon summer light, surrounded by hundreds of people and cars, I felt an energy kick up inside of me, and I could not wait to change into my running shoes and start my Lake Michigan 5 miler.

Today I felt similar, the energy high and the desire to use it for running hills and the South Farms loop.

A beautiful, gentle snow fell from the gray sky, and the wind was very light. I got snug into my gear and started the loop, feeling strong and ready to work.

I ran to Busey Woods, did my mini loop, turned back and went through town, got to the arboretum and ran 15 x 100m hills like it was nothing, kept going and hit the South Farms going at a pretty good clip. When I got to the corn fields I was still moving strong. This is usually where I start to feel some fatigue from the wind, but the wind was not there today!

When I got to MBK I stopped to gaze at the female statue looking out over the snow covered field.

MBK is usually the hardest part of the loop for me because I feel I am furthest from home, and halfway through the park I have to change direction and head south again, which makes it seem like I am going backwards.

But today I ran MBK like I was on a 5 mile run - legs fresh, moving easily, breathing freely.

I eventually returned to the arboretum and began another set of 15 x 100m hill repeats. 3 people were sledding on the east side of the hill, which did not interfere with my running. My legs started to get a bit fatigued at hills 13-15, but I finished those off without a problem, and the final mile I went at hard, sprinting the final 800m, for a total of 16 miles with 30 hills.

I am low on cash this week, so I sadly passed Jimmy John's without stopping in, but I had a smile on my face on my walk home. The sun had vanished, the light now dreary and covered in shadow, which made a nice contrast with the fresh snow at my feet.

I still can't comprehend how I am going to run 50 miles at McNaughton in April.....

#422

When I got home I enjoyed a hot bath, ate some pasta, garlic bread, and veggies, followed by working on a photograph as I relaxed and listened to music.

Halfway to the Zendo

Weather - 28 degrees, cloudy, bit of wind and snow.

My photo blog is beginning to include descriptions of my long runs, so I may as well just transfer here what I write there :

Finally had the nerve to try my new minimalist shoes today.

The Nike Waffle Racer is a shoe that is unlike the shoes I have been wearing since I began running. Instead of a cushioned heel and a shoe that takes control of my foot movements, I feel like I am running barefoot with a piece of rubber attached to the bottom of my foot. At first I kept looking down at my feet and thinking, "where's the shoe?".

I loved the "no heel" feel, and I had the odd sensation that I had more cushion on my actual heel than my old shoes did. Once I got to the grass trails I could feel the uneven ground shaping my foot and I thought, "where have these shoes been all my life?"

I ended up doing a full South Farms loop for 13 miles in what seemed to be my bare feet. I was going faster than usual because the shoes allowed me to stride more naturally with my midfoot.

The weather wasn't bad for mid-January : a light dusting of snow, a few patches of ice, a bit of wind, and some hard ground to traverse.

One day is not enough to judge these shoes, but right now I can't wait to get back into them and hit the trails.

When I got home I ordered another pair of shoes, this time the Puma H Streets. I may as well try different types of minimalist shoes and find what works for my feet and what doesn't.

#423

I worked on a picture later in the afternoon of the railyard, exposed a few weeks ago.

White Oaks at the Railyard

Weather - 12 degrees, clear, windy.

Was kind of fearing the cold today for my run, so I threw on 5 shirts, long underwear/sweats, 2 hats, mittens, face protector, and hoped for the best as I ran to Busey Woods.

I decided to wear my new cross country shoes for the first time (minus the spikes), they felt comfortable, and once I got into the woods I ran effortlessly around and around, feeling like a music chord lost in a Philip Glass composition.

Snow on the ground, bare, blackened trees rushing by, patches of washed out blue settling into the frozen trails. I found my flow, and ended up running 13 x 1 mile loops, for a total of 15 miles.

It felt good to soak in a hot tub when I finally got home, allowing myself to thaw as I focused on my feeling of health and strength which is so wonderful to experience.

#424

Weather - 25-5 degrees, clear, very windy.

The run started pleasant enough, with temperatures in the mid 20's. Being in town I did not feel the wind too much. Lot of snow on the ground, though, about 3-4 inches, which meant I was running at a slow pace for most of the way.

I started my run near noon, and stopped running at 4:45pm. I did 20 minutes of strength exercises at mile 1.5 mile, and after that it was all trudge and grind.

This run could be the one I need to give me confidence for my April ultras. Once I got out into the open on the South Farms I had to battle the frigid wind, and the temperature dropped quickly as the afternoon moved forward.

I had a few mental struggles, mainly with how cold I felt when I was in the open areas.When I left MBK I had to run backwards for 1/2 mile to avoid feeling the sting of the wind.

I finished the run with 4 x 1 mile loops in Busey Woods, and although it was now 5 degrees, I did not feel much wind and my hands were able to warm up. 

I wore my new Teva trail racing shoes today, I have no mercy on my new shoes! The shoes were awesome, I don't think they are waterproof, but my feet never felt wet, and even with the frigid temps they never got cold.

Tomorrow and Friday are supposed to be very cold, so I will be happy to put in some short miles until Saturday.

#425

Photo took out on the South Farms today (my hands were numb, but I managed to press the shutter button) :

Still a Long Way to Run

Weather - -9, clear, windy.

With weather which reminds me of Ivan Denisovich, I was expecting to run only 1-2 miles and get indoors as quickly as possible. 

However, when I got outside, the weather felt the same as yesterday, so I decided to base my run on how I felt, rather than what the thermometer indicated.

I ran to the arboretum and stopped to do 3 sets of strength exercises. When I was on my last set a young couple with a 2-3 year old child walked to where I was, and they began to play on the monkey bars. This struck me as odd, because I have been doing strength exercises there all year, and have never seen anyone playing on the bars. But today, with a wind chill of about -35, they decide to bring their kid outside to play on the monkey bars - they are just as crazy as I am!

I was feeling good after doing my pull-ups and dips, I could feel the running energy flowing high, so I decided to run to Busey Woods to do some loops.

After running 3 x 1 mile loops I ran 1 more mile back to town, then walked home for 15 minutes.

After 4 consecutive days of mid-high mileage, capped by yesterday's 5 hour freeze fest, my legs somehow still felt fresh and strong. With only 2 weeks to the Riddle Run 28 miler, things are looking good.

#426

Star Fruit 1 minute before being eaten today :

Weather - 10 degrees, clear, windy.

Seemed pretty nice today compared to the last 2 days.

I was not sure how I was going to feel today because yesterday was an easy day, but I ran 8 miles, and I am not mentally accustomed to 8 miles being easy.

Fortunately my body believed 8 miles was easy, because I once again had high running energy, and my legs felt strong and fresh.

I decided to hang out in the woods, so I ran 2 miles to Busey and then ran loops for 2 hours and 13 minutes. I then ran 1 mile back to town.

Running the loops in the snow was slow going, but I felt great, and the run was over before it even seemed to start. I wanted to keep going for another hour, but I decided to show some restraint - no need to overdo it and stress my body for no good reason.

What a week of running - all energy and I loved running even in the arctic cold - can it get any better?

#427

Weather - 31 degrees, cloudy, windy.

Nice day, felt warm out there. Took a breather today because I am planning to do some hills either tomorrow or Monday. If Monday then tomorrow will be a short run. 

Yesterday was my sister's birthday. I left a message on her machine telling her I hope she had a good day. I also asked her if she would consider pacing me for the final 10 miles of my 50 mile race on April 11th.

I was thinking that by mile 40 I could really be struggling, so if I had a person to run with it could be the difference between finishing or not. I don't get a chance to do much with my sister, so I thought this would be a great way to spend a few hours together. I remember going to Chicago to see her finish the marathon a few years ago, I was really proud of her.

I received an email from her today, and she was excited about pacing me! That is great news, and she also said my parents want to come down to the race to watch me finish - wow! 

Then Rachel said since my parents are going, she will go to, so I will have a lot of people cheering for me on April 11 - what a day it is going to be....

#428

Weather - 16 degree, clear, windy.

Taking it easy, just 3 miles to the woods, then 3 sets of strength exercises.

If I feel good tomorrow I will plan on doing 1 hour of hills.

#429

Weather - 16 degrees, clear.

Pretty nice day, I guess because I did not feel much wind. 

I ran over to the arboretum, planning to run the hill for 1 hour. I saw about 10 sledders flying down the fresh snow which fell last night. Not a problem, though, as I run north and south, and the sledders go east and west.

I felt pretty good, never got tired, just kept grinding up and down the hill for 60 minutes. The distance is 100m up, and then 125m down.

The 28 mile Riddle Run is in 12 days, so I am going to start bringing down the mileage this week and next so that I can be fresh for the 31st.

#430

Weather - 15 degrees, cloudy, windy.

Felt strong on my short run today. Stopped to do some strength exercises in the park, did a couple of snow loops in Busey Woods, then ran 1 mile back to town.

I am already feeling a positive strength change from yesterday's hill session.

Now I just have to follow an easy line to the 31st and then run my heart out.

#431

Weather - 28 degrees, sunny, windy.

Today I was way too energetic for my planned easy run, so I extended it just a bit, doing 3 snow loops in Busey Woods instead of 1, for a total of 6.5 miles.

I am going to have to try my best to sit on my energy, letting it build and simmer for the 28 mile race in 10 days.

#432

I recently found this picture of my wife as a child :

Weather - 42 degrees, cloudy.

Ahhh, nice and warm today!

Because I did not burn enough energy yesterday I woke today at 4:00am and went to work early.

There was a park district staff meeting at 2:45 pm, so I had to delay my run until 1:30. I just ran a couple of easy miles and did my usual set of strength exercises.

Getting up early caught up to me at the meeting, my eyes kept closing and I tried to keep from dozing.

After the meeting I ran 1 more mile back to town and walked the rest of the way home.

#433

Weather - 35 degrees, cloudy, windy.

Just taking it slow, ran a few miles and not much more.

#434

Weather - 8 degrees, sunny, windy.

Pretty cold outside this morning, good thing I'm taking it real easy...

#435

Weather - 10 degrees, cloudy, windy.

I got out of bed at 6:00am and decided I would run 1 mile to Brookens Gym to do some strength exercises.

Brookens is managed by the park district, so I have a key to let myself in during off hours.

I ended up doing 10 sets of pullups, pushups, and crunches, then I went outside and ran 3 miles in the adjacent park. There is a hill there so I ran up and down a few times.

Less than a week to go for Riddle Run, I just need to relax and let my body strengthen up through easy running.

#436

Weather - 16 degrees, cloudy.

Did a teaser workout today, 2 miles to the arboretum, 1 hour of hill repeats, then 1 mile back the neighborhood.

Feeling light and in great shape.

If there ever was a good time to run 28 miles in snow and cold, this is it...

#437

Weather - 18 degrees, cloudy, snowing.

Best run in a long time. 

Ran a shortened South Farms loop.

When I got to the South Farms road my adrenaline shot up and I took off like I was racing, and I ran the remaining 4 miles at a faster pace than normal, but it felt easy. 

I realized today on my run that I have been running in snow for about 4 consecutive weeks without break. My shins sometimes get sore from all the slipping, and I bruised the ball of my left foot about 2 weeks ago when I twisted it in deep snow. 

Somehow I am hanging in there, winter has beaten me down, but I am not yet out. All the challenges of snow and cold are making me a stronger runner.

It looks like it will be cold the rest of the week, so the Riddle Run will be raced in snow - bring it on!

#438

Weather - 16 degrees, cloudy.

3-4 inches of snow fell last night, it was great walking to work with the camera, made some interesting photographs.

After work I tried my best to run in the thick stuff. It was deep and slick, making forward progress more difficult than usual. I am now skilled in snow running, and my bruised left foot is 98% healed, but I still struggled to run my normal pace.

I ran to the arboretum and did 10 hill repeats, it was slow going, but it was fun to watch the sledders flying down the hill. After 5 or 6 times of going up and down I finally started to pick up some speed because I had worn a path down. 

All of the waiting around is killing me. I felt like running 2 hours of hills today, so it was tough to have to stop after just 10 repeats. My energy is growing to unmanageable proportions, I feel like a balloon with a steady supply of incoming air, and on my way to becoming a piece of limp broken rubber. 

My body wants to run long. I miss the energy fluctuations that come with running more than 2-3 hours. It is a good kind of pain.

But, only 2 more days to go, then I can get my fill. The snow on the ground is not going anywhere, so it is going to be a challenge to cover 28 miles on windy prairie trails. There are not any hills, but it is wide open land with little wind cover, so it will be a constant back and forth of getting too warm, then turning into the wind and getting chilled.

My goal is the usual, to run my heart out. I don't plan on giving 100% effort, probably 80-90%. I am still training for the longer ultras in March and April, so I don't want to have to wait 2 weeks before I can run more than 3 miles because of muscle soreness. But who knows, maybe the snow will cause me to be sore anyhow. 

#439

2 days.

440 days of running, and it leads to this :

28 miles under a winter sky, watched by small trees and faded grass.

Just the world and me, going to battle.

Hours spent in the fields, preparing my spirit - joy, discomfort, doubt - triumph, defeat - done over and over again.

The way has been traversed, the unknown and the fear are gone.

All that remains is the breathing, the striding of the legs, the cold wind beating me back.

The objects of the world speed and move around me, feeding me warmth and energy, and I am in the middle of it all.

It is time to go to war.

Today is a good day to die....

#440

"If the doors of perception were cleansed every thing would appear to man as it is: infinite."
William Blake

#441

Weather - 9-34 degrees, clear, windy.

What a ride!

I was lucky that everything held together - body, mind, spirit. I had some low points, but that is part of the fun of long runs, and I was fortunate that each low point was followed by moments of pure elation and joy.

The weather held out, although it was nippy during the first few loops. Temperature at race start was 9 degrees, with a 15-20 mph wind. Being a prairie run, that means not much wind break, although there were a few parts of the run that had some tree cover.

Standing Around the Fire,
Waiting for the Race to Begin

A good turn out, over 100 people. However, I didn't know how many loops each runner was doing, so someone could be running a good pace, and I get behind that person, and think, wow, this guy/girl is fit, but then they stop after 1 x 4 mile loop.

Race Director Jeff Riddle Saying "No Wimps!"

It is important with a multiple-distance race to be watchful of my comfort level and to run my own race. At the end of the third loop a guy blew by me in the last mile, I let him go, although for a few moments my instinct was to chase him down to the staging area. Good thing I didn't, as that runner was finishing up his 12 mile jaunt, and I still had 16 to go.

I am happy with how I paced my race. I checked my loop times when I got home and realized I averaged 45-46 minutes per loop for all 7 loops. That comes out to about an 11:20 pace, which is quite slow, but considering the conditions of the course, I think I did pretty well when all things are considered.

I had to add 20 minutes to my total running time because after the 3rd loop I had to stop at my car and refuel for each remaining loop, which added 5 minutes per loop to my result.

I was trying hard to get in and out of my refuel area as quickly as possible, and I think I made some improvement when compared to last year's Farmdale race, where I lounged around eating and drinking after each 11 mile loop. I think I can still find some improvement in this area of race management, so I will keep working on it.

The first loop I had to try to keep myself in check so I brought my camera along and stopped to make a few pictures along the way. That kept me from going too fast.

There was a dangerous creek crossing at the midway point of each loop, a runner could either step gingerly on ice covered rocks to avoid getting wet, or step directly into the freezing ankle deep water.

When I got to the crossing the first time I had nobody behind me, so I stopped and gazed at the rocks for about 1 minute. 10-12 runners then arrived at the creek so I moved out of the way to watch them cross. After 7-8 runners crossed successfully, I jumped in line and got myself to the other side without falling or getting wet.

During the 2nd loop when I got to the creek, a runner ahead of me was not so lucky. I watched him slip on one of the rocks and fall directly into the water, butt first. It looked like he hurt his hand, and he started walking instead of running after removing himself from the creek. Ouch!

100% of the trails were covered in 1-2 inches of slippery snow, so I never was able to land flat on my feet, it was always at an angle, and it made pushing off more difficult than normal. It felt like I was expending more energy per step than I was accustomed to.

Because of this my hip flexors became fatigued during loop 3. They rarely get sore, rather it is my quads which are the usual complainers, so I had to deal with not having good leg lift for the rest of the run.

I was worried that as the race wore on, my hip muscles would get worse, but it turned out that they remained just slightly fatigued all the way through, so I got lucky.

Surprisingly my quads, hamstrings and calves performed well considering the whole run was in snow. They did not get sore, and only had some minor fatigue in loops 6 and 7.

I experienced a drop in energy during the 4th loop, but I knew from my training runs that it should pass. I kept telling myself during the low that once I got through the 4th loop I would have some momentum to finish, because of being past the halfway point.

When I began the 5th loop, I knew the real struggle was beginning. I kept telling myself to control my effort and to step lightly, and tried keeping my upper body relaxed and loose.

My breathing was good until the final loop, when my chest muscles got a little tight, which caused some minor discomfort when trying to inhale large quantities of air.

By the 5th loop I felt like I was out on the course by myself, because I passed only 1 walker and 2 runners during the 4 miles. I figured that most of the runners had quit after 16 miles. This knowledge sapped some of my energy, but it also inspired me because I thought it would be cool to be one of the few runners to finish 7 loops.

Once I got to the 6th loop I felt relieved, because I now knew I had a chance to finish, I just had to stay disciplined with my pace, which was easier now that there were no runners around. I once again experienced some energy lows, but I was happy how well my feet and legs were holding out. I was constantly monitoring my feet because of how tricky the footing was, but they never got tired or felt sore. I passed the walker and 2 runners again.

My favorite moment of the race happened during the final mile of the 6th loop. This was a tough stretch of uphill running into a side wind. I had forgotten how hilly this course was. Nothing steep, but some subtle long inclines which were good at defeating morale.

I was starting to waver during that final mile of the 6th loop, wondering how I was going to continue, because I was feeling so crappy. Electrobank by The Chemical Brothers then started to play on my ipod, and I had a surge of adrenaline shoot through my head. I started dancing crazy while I was running, picking up the pace, swinging my arms, shaking my legs out to the sides. I know I must have looked like a clown out there in the desolate prairie dancing under the cold sun, but nobody was around and it made me happy. I started shadow boxing, feeling stubborn and willful, and I started punching at the sun, which was just to the left of my eyes.

"I'm gonna beat you today sun", I yelled out, punching it square in the face a few times, "knock you out!"

This foolishness got me to the staging area and I couldn't believe my spirit concocted such a gimmick to get me through that rough stretch.

When I completed the 6th loop the race director came up to me as I was writing down my time and seemed excited. He asked me how I felt, and I told him great, and that I felt I had a good chance to finish the 7th loop.

"Oh, you'll finish that loop, these guys here will give you a hard time if you don't", he told me, pointing to a group of runners who were sitting by the fire, talking, and drinking beer.

Seeing how nice it was to be sitting down by the fire, I tried not to let my focus waver. I was psyched that I had made it to the final loop, and was excited to get back out there and finish off the run.

The 7th loop was similar to the 6th, which was a relief, because throughout the race I walked only 200m or so. Everything was forward motion with a running stride, even if it was slow and methodical.

I threw a few punches at the sun during the final mile, knowing I had it beat. I kicked it home the final 400m, feeling great as the beer drinking runners around the fire cheered me on as I sprinted the final 100m.

When I finished I received my well deserved homemade cream filled cupcake, stood by the fire, and drank water. I later noticed that the cupcake made a ring of chocolate around my mouth, making me resemble the clown I was during the bout with the sun.

I talked briefly with a local ultra legend, and he told me that only 7 or 8 people did the full 28 miles, that made me feel good.

All in all, a great experience, what a race, I love running long distance!

#442

Weather - 37 degrees, cloudy.

Running 28 miles in snow did not take much out of me, perhaps because I have run numerous 20+ milers in the snow already. I have a stiff right knee, which I believe will clear up in 2 or 3 days. Other than that, just general fatigue, with no muscle soreness.

My energy was sky high today, and it was warmer than it has been in weeks, but I took it easy and ran just 2 miles, plus some strength exercises.

I already want to get back out and do some long runs. It is definitely in my blood now.

#443

Weather - 29 degrees, cloudy.

Taking it easy, icing my knee, massaging my legs - fun times.

#444

Weather - 8 degrees, clear, windy.

Lots of energy today. My knee is slowly getting  better. Hamstrings were a bit tight yesterday, but on the mend today. A few more days of easy runs should get everything back to normal.

#445

Weather - 13 degrees, clear, windy.

Not much to write about today.

#446

Weather - 21 degrees, cloudy, windy.

Everything except my knee feels 100%. I am not a doctor so I can't diagnose how long it will take for the knee to recover, or what the problem is.

I felt the knee get tight at mile 20 of the race.  If it was a training run I would have stopped, but being a race and not feeling any extreme pain, I decided to finish.

The extra 8 miles obviously placed some stress on the knee, so now I have to patiently wait until it heals.

The positives :

- only hurts when I run and walk stairs. Normal walking causes no discomfort.

- It has gotten 30-40% better since the race.

Negatives :

- Can't run more than 2 miles a day until it heals.

- Don't know if it will get better in 3 days, 3 weeks, or 3 months.

I will just have to take it day by day, and hope for the best.

I ice it 4-5 times a day, and stimulate the knee by massaging it for 30-60 minutes. The little bit of running I do will hopefully help to hasten the healing, rather than hinder.

I will take a page out of Benn's book and remain positive.

#447

Weather - 37 degrees, clear.

It looks like the weekend will be in the 50's, melting all the snow.

I ran 2 miles, and then walked 3.

Stopped off at Strawb's and picked up some nettle tea as mentioned by Sno.

When I got home I looked up runner's knee as mentioned by Jeff, but found out from continued research that my symptoms match a fired up IT band.

Yesterday I had some hip pain (same side as knee pain) when walking to the grocery store, which was odd, I have never had that before. The pain in my right knee is on the outside of the knee, and happens when it bends in certain directions only.

During my race the muscles that got fatigued were in my hips, so it makes sense that it could have inflamed the IT band. It also makes sense that running on snow was the main culprit, because of the uneven running surface. I don't think I went too far or too fast, but the uneven surface is what bit me.

Looking at treatment, I see I should be massaging the outer part of my leg, from my hip down the thigh. One website advised against massaging the knee, since this may increase the friction problem.

So I will stop massaging my knee and start working on my thigh and hip.

Stretching the IT is supposed to help, so I need to learn some IT stretches and work on that.

This injury can last a while, so I may be running 2 miles everyday for the next 3 or 4 weeks. Oh well, I will try to remain positive and work hard on getting back to normal.

I have been running injury free for 1 year and 4 months, that is not too bad. This injury was not caused by my own stupidity, but rather the conditions (snow) on race day. Had it been a training run I would have stopped at mile 20. Maybe I should have stopped anyways, but that is not how I approach a race, even a low key race. I always try my best and want to finish, unless severely injured.

#448

Weather - 48 degrees, clear, windy.

I got up early and ran 2 miles, and then walked 3. No improvement in knee, but did some new stretches, massaged the leg, and drank nettle tea. 

Later in the afternoon it got up to 58 degrees, melting 95% of the snow.

#449

Weather - 40 degrees, sunny.

Beautiful day, with the next couple of days going up to 60 degrees. 

I was only able to run 1.5 miles before my knee started hurting.

However, this being  a friendly type of injury, I can do just about anything except run.

Yesterday evening I had too much energy to go to sleep so I went over to Brookens gym at 11:00pm and put in a good workout of 8 sets of strength exercises and also did some jump rope sets. The park district has cable tv set up in the office so I got a chance to watch a few minutes of Million Dollar Baby.

Today 1.5 miles was not going to cut it, so in the late afternoon I went for a 3.5 hour walk. As the sun was setting I arrived at the arboretum and walked the hill for one hour in the dark, but since the moon was almost full there was plenty of illumination.

Walking 3.5 hours made me feel pleasantly spent, as if I had run 90 minutes, and walking the hill raised my heart rate a bit.

At least I am figuring out ways to get a good workout.

Tomorrow I plan on walking 3-4 hours, with more hills.

#450

Weather - 62 degrees, sunny, windy.

Beautiful weather for Feb 9, I guess it makes up for the awful cold of the past 10 weeks. 

This was the toughest 1 mile run I have done in some time.

I planned to walk a full South Farms loop today. I started at 11:30am. When I got to Crystal Lake park I stopped for 15 minutes and did 3 sets of strength exercises, then I continued on to Busey Woods.

I looped around the woods then headed across town to the arboretum. I was covering ground quicker than I thought, and time was flying by, just like a long run.

When I was approaching the South Farms the wind became stronger, and when I got on the road it was stiff and blew directly into me.

I was starting to lose energy, so I ate the snadwich and Cliff bar I had in my pocket. When I got near the end of the road I ran 1/2 mile but my knee felt stiff , and my other leg was sore because it was not used to walking so many miles.

I stopped running and found my knee was now having trouble walking. I started to get glum, I was at the furthest, remotest part of the run, the wind was relentless, I couldn't run, could barely walk, and I started to get blisters on the balls of both feet. I have not had blisters in a long time, but I guess walking uses different parts of the feet than running.

My thoughts turned negative, "I'm not counting a half mile, so my streak is over", "I'm gonna stop blogging until I can run again", and  "I won't be able to run until June or July".

When I made the turn to head back to town the wind was at my back, my knee felt better, and I started walking faster. The blisters would remain manageable until the final half mile. I tried to throw away the negative thoughts, and decided I would try to run another half mile when I got to MBK so that I could keep my running momentum going.

I did complete the final half mile run, but I decided to cut short the loop, and ended up with a 3.5 hour walk, same as yesterday.

So I survived another session, just have to take it day by day and react positively to whatever circumstance brings.

#451

Only able to go 1 mile today. 

I will probably stop running for now, and start up when my body recovers. Injury is a part of the game, so I just have to occupy myself with something else until I am better. 

Will stop blogging while I am recovering, thanks to everyone for the inspiration, this has been a great 18 months.

Back to running pain free after a 3 month lay off. I still have some lingering weakness in my knee, but the stiffness which prevented me from running is mostly gone now. 

I am woefully out of shape, but, when I think about it, running 4 or 5 miles is still pretty easy. After 2 or 3 months of moderate training I should be able to run further without much trouble.

Today I ran at Busey Woods, but the paths were flooded, so I ran on the 800m oval horse track next to the woods. During the 4th mile I had a severe side cramp - I have never had one of those before - so I decided to stop running. I ate a big lunch, I am 10 pounds overweight, and my cardio fitness sucks, so I guess I deserved to get a cramp!

Over the next 2 months my goals are to increase my cardio fitness and knee strength, decrease my weight, and stop eating chocolate pudding.

The first run since my injury where I had no knee troubles.

Ran the shortened South Farms loop, and was able to finish with no problems. After the run I was watching to see if my lower/inner knee would give way as I was walking on my cool down, but even that problem is beginning to disappear. 

I am so so so happy today. First time since January that I feel like a runner. I was not sure if this day would ever come, so I am thankful for my good fortune to be in good health again, at least for today!

Tonight while I am watching the Lakers/Houston game I will foam roll both of my legs. 

I skipped my normal 1000 calorie breakfast this morning in an effort to begin losing weight. If it feels easy to run 6.5 miles now, I can't wait until I lose 10 pounds...

Another fun run. I'm slowly getting into shape - every time out I feel stronger, and the knee a little better.

Nice, warm day, ran through Busey Woods, once around the horse track, and back home. 

Good workout - 1 hour of shooting baskets at Brookens, 7 sets of stregnth exercises, and 6 miles of running at Busey Woods. 

Ran 2 miles to Busey Woods, then 5 x1 mile loops on the trails - fun!

Knee felt 80-85%.

Keep on truckin'....

I ran a 3/4 South Farms loop, the missing part being the jaunt to Busey Woods. At mile 2 my knee felt a bit unsteady, so I stopped, walked for 10 seconds, then continued running. After a few strides the knee recovered and felt strong for the remaining miles. 

Heavy rain storms blew through with strong wind, and I was reminded of the more difficult winter loops I did last year. Out in the corn fields I was running in 6 inches of water, but unlike the winter, it felt refreshing!

I ran strong most of the way, no need for stopping other than the 10 seconds at mile 2. I sprinted the final 300m, just like in the winter, and I stopped the run in front of Jimmy John's. Since I had run on an empty stomach I really wanted a sandwich, but I did not buy one because 12 miles is the minimum distance required to earn one :)

Toward the end of the run I felt a wisp of beautiful emotion which long distance training can impart - weary, yet strong, the body wanting to stop, but the will begging for just a few more steps. I am looking forward to the longer runs of 15-25 miles, hope I can get there soon...

First time in a while I have been able to run consecutive days, it felt good! No problems with the knee, but some leg fatigue from yesterday's extended miles. Did 3 sets of strength exercises after the run.

With all the rain we have had the past day or two I knew Busey Woods would be a swamp, so I laced up my Teva Racers and was looking forward to some mud running.

I ran 2 miles to the woods then did 6 x 1 mile loops. Most of the trail was decent, but there was a section where I had to run in ankle deep water for 20m. My knee did not bother me at any time during the run, so I was thrilled to not have to think about my injury, rather, just concentrate on the running and the trails. The honeysuckle was blooming all through the woods, it was nice to inhale the moist sweetness.

When I left the woods I ran back to town. My legs were covered in black mud, I must have cut quite the figure. I ran the last mile at a hard pace, I felt good, and when I got to the library I saw Rachel sitting on a bench outside and I yelled "hey sexy!"  She saw me fly by because I had only 400m left, and I heard her laugh and say something about my filthy legs.

Lots of energy today, so I rode my bike to Brookens this morning and did 10 sets of strength exercises, then shot hoops for 1 hour.

Later in the day I ran over to Busey Woods, did a loop, then circled back to town.

My quads are a bit sore from yesterdays 9.5 miles, so I will probably take tomorrow off to let my body recover.

No problems with the knee...

I have to consider myself fully recovered now, as today I was able to complete the full South Farms loop. After the run I stopped inside Jimmy John's to pick up a sandwich for the 1.3 mile walk home. Since I won't allow myself to eat a JJ  if I do not run at least 12 miles, this food was 3 months coming! :)

About mile 9 I looked up into the blue sky and saw a large sundog - I was just beginning the difficult part of the loop, but the sundog made me feel as if fate was smiling upon me for a day, and I felt a burst of energy which lasted until the end of the run. Hurray for sundogs!

My quads have some accumulated fatigue from the past couple weeks of running, and today's run surely won't help. I guess I will need to take it easy for 3 or 4 days until the soreness subsides - it is better than a sore knee!

Ran to the arboretum, then 2 miles of barefoot running on the grass loop. First time barefoot since last autumn. My feet held up, although I have a couple of blisters from last week's training.

I don't think about my knee anymore because it does not bother me, the weakness in the lower part of the knee even disappeared. It seems odd everything would clear up at once, but I am happy about it.

Quads are still sore, so light training this week until they recover.

Easy 4.5 miles around the park, woods, and back into town. Fun!

South Farms loop and a JJ. Left at noon, temp got to mid 80's. That is not too hot, but I have not run in anything over 70 in 6 months, so I really struggled out there today - weeeeeee......

Ran to the arboretum, then 2.5 miles barefoot, along with 5 x 100m hills in bare feet. Another warm day, and I'm starting to get a tan.

I will probably take tomorrow off, my quads are fatigued, once they feel fresh it will be easier to get some good training in.

My quads are feeling stronger so I decided to keep running after 1 SF loop. I ran back home at mile 12 because the heat was getting to me, soaked my head, ate some salty foods, drank orange juice and water, then headed out for 6 more miles. When I finished I ate a JJ, but I was starting to feel nauseaus because of the heat, and I lost my appetite.

At mile 9 I ran into Yong, one of the guys I ran with last year at the track. He was out on a 14 miler, training for the Chicago marathon. He hopes to qualify for Boston by running a 3:09. We talked about ultra's and he said maybe we would run one together next summer.

Right now I'm resting, rolling an ice bottle on my legs, and feeling a warm lethargy creeping through my veins.

Ran 1 mile to Brookens, did 8 sets of stregnth exercises, 30 minutes of hoops, then ran 1 mile home.

Heading back to Brookens now to foam roll my legs and stretch while watching playoff basketball.

Ran 2 miles to the arboretum, then did 45 minutes of hill repeats at a moderate pace. The noon sun was bright and the air was humid, but my body is getting acclimated to heat and I felt pretty good. 

I bought a pair of Puma minimalist shoes over the winter, and I was finally able to wear them today for a run. They are light and flexible as ballet slippers, it is similar to running in my bare feet, and I was happy with how free and comfortable my toes felt.

I am looking forward to wearing heavier shoes, then switching to lighter ones for races and occasional training - it will be a psychological boost.

Ran around the arboretum, then did 3 sets of strength exercises.

Now I am riding my bike to Brookens to shoot 1 hour of hoops, then more strength exercises and stretching during the commercials of the Lakers/Nuggets game - fun!

Felt low on energy, so just an easy 3 miles today.

Yesterday I was having trouble keeping my eyes open during my 3 mile run. 18 hours later my energy had returned, so I planned on running a 12 mile SF loop. When I reached mile 11 at the arboretum I still felt strong, so I veered off course to the hill and started running up and down.

I did not feel like counting reps, so I set the stopwatch on my ipod and then got into a nice running groove. 2 ripped university girls started doing hill sprints on the west side of the hill 10 minutes after I started. Then a guy in silk purple basketball shorts starting doing sprints on the west side also. I was running north/south, so occasionally I would see them chugging hard at the top, then bending over from great exertion. One of the girls stopped after 12 reps, but the other girl kept going, I think she did 20, which was awesome.

When I started feeling tired I checked the stopwatch and saw that I had run the hill 56 minutes, so to make it an even number I kept going until 1 hour, then I took off for the final mile to JJ's. My legs were starting to get stiff, so I took the last mile easy. Throwing in 1 hour of hills after more than 90 minutes of running is a great workout.

When I got to JJ's I told the counter girl to put enough mustard on the sandwich to wake me up. I earned my sandwich today.....

As I ran 1 mile to Brookens this morning my legs did not feel sore from yesterday's tough session, so my fitness level is improving. I did 14 sets of strength exercises at the gym, then 30 minutes of hoops, then ran 2 more miles to work.

I am getting stronger, but I still feel below average with cardio and leg strength. My weight is also still out of control. I cut out chocolate pudding, the morning meal, and all other types of sweets. Hopefully within another month I can start to see some weight loss, which will make running a whole lot easier.  

Planned to run 5 miles, but time flew by and I ended up running 8. 

The sun pummeled me today. 92 degrees and humid made for a 15 round fight which left me battered and dizzy, but I finished standing, and that was the objective.

When I got out to the South Farms the wind was blowing me around, there was no shade cover, and the sun licked my salt streaked shirt. Fortunately there are water pits every few miles, so I was able to soak myself frequently, which allowed me to continue running with decent form.

At mile 13 I stopped at Strawb's and ate a banana, 7 chocolate almond energy chunks, a cliff shot gel (My first gel ever, I liked it!), 12 ounces of juice, and 2 chunks of honey candy. I then made my way to Busey Woods so I could run a few loops in shade.

I am happy with today's effort and results, it is going to help me in August when I am running the 8 hour Howl at the Moon race.

Legs felt good, but energy level was predictably low, so just an easy 3 today. Also did 6 sets of strength exercises and stretching after the run.

The weather cooled to 58 with clouds and a bit of rain, so I took off hoping to run the South Farms loop. The first 6 miles I had low energy and I kept slowing the pace to find a comfort zone. After I got out of the corn fields at mile 7 I woke up and cruised the last 5 miles at a quicker pace. This is the first time the second half of the SF loop felt easier than the first. 

Quite an adventure today. I picked up where I left off from yesterday's final 5 miles - fluid legs and high energy - so I decided to do a South Farms loop with a favorable 70 degree blue sky guiding my way. At mile 5 I found a thick manilla folder laying in the middle of Illinois Street, so I picked it up and examined the contents, finding business documents and an uncashed $2500 check which was dated today. I decided to make a detour and ran 1 mile home and phoned the business to let them know I had some of their cash.

I resumed my run and had a few low energy bouts, but they lasted only briefly. Out on the South Farms I found a nice rhythm and got into a groove. At the MBK water pit I saw a woman in hystrics and tears telling her wobegone boyfriend that he makes her miserable. I recalled the times in my life when relationships were coming to an end, and I had to shrug and keep on with my run.

At mile 12 it felt as if things were just getting started, so I decided to run home to refuel. Rachel told me that the owner of the company stopped by the house and was happy that I had called about his missing folder. I felt happy about my good deed, and after eating fruit/nuts and drinking V8/water, took off for more running fun.

I ran back to Busey Woods and started doing loops. The pathways were a bit muddy, but nothing too terrible. Just before mile 20 I swerved around some water and tripped on a  downed tree branch. I landed on my right knee and sliced the lower side section open. I quickly got up, which could have been a mistake because I fell awkwardly, but I seemed ok. My knee was bleeding and I was covered in mud. I was 500m from the Nature Center, and having once worked there, I knew I could get first aid supplies. I talked with Allison and she gave me what I needed. After cleaning and bandaging the wound I decided to finish the run  with one more loop, and then a mile back into town. I still had a lot of energy, and felt I could go 30 miles if I wanted to, but I decided this was not the time for that kind of distance. I ran comfortably hard the last mile, and when I got home I bathed and recleaned the wound.

The cut has caused the side/bottom of the knee to swell, but it is at a part of the leg where pressure from running is minimal. Hopefully the swelling will go down in a few days and will not interfere with my training.

2 miles to the arboretum, then 20 minutes barefoot in the grass loop. After the run 3 sets of strength exercises and stretches. 

My legs were not sore from yesterday's adventure, and my knee gash did not bother me. I feel my fitness improving from week to week, but I can still make a lot of improvement with my cardio and weight. Running should only get easier as the summer moves along.

Getting some decent rest in, I'm feeling good and my legs are coming along nicely. Tomorrow if my energy is good I plan to run 60-90 minutes of hills.

Planned to run up and down the arboretum hill 60-90 minutes, but I never got overly tired or too deep into the well of exhaustion. I ended up stopping after 2 hours and 20 minutes, not from exhaustion, but just as a precaution, no need to overdo it on the hills. I guess my cardio is making some progress, next step is to get my weight down - getting old sucks! 

Ran 2 miles to the arboretum, then 2 miles barefoot. Energy was low, so nothing too strenuous today.

Tonight I signed up for the Dances With Dirt 50k in Devil's Lake, WI, on July 11. It is supposed to be a challenging course, and I am looking forward to the adventure. It will be a good training run for the Howl at the Moon 8 hour race on August 8.

1 South Farms loop, met Rachel at Jimmy John's when I stopped, we got our sandwiches and walked to a row of blossoming linden trees and ate in the shade and sweetness - a great day!

I wanted to get a 12 miler in because the next two days will need to be moderate so that I will be somewhat fresh for the Lake Mingo 7 mile trail race on Saturday. It was 85 degrees and humid, and with my energy below average, it made for a challenging slog. Some days 12 miles fly by, but today felt as if each mile was #24 of a 30 mile race. The final 400m my body surprisingly switched into high gear and I was able to get a nice sprint in without feeling overly tired. 

Easy easy for the next couple of days, that's fine with me.

Since I rarely get a chance to run the Mingo trail, I am going to attempt to run the race, then keep going for another loop or two. I am not sure I can do it, it depends on how much energy I expend during the race.

Ran 1 mile to the track, I have not been there in a while! I wanted to time myself running a mile at a slow ultra-marathon pace, I crossed the line in 9:05, but it felt like 12:00 :)

Looking forward to the Mingo race this Saturday, although the part I am most excited about are the 7 mile loops after the race.

Ran to the rental car agency, my legs are a bit fatigued, but not much soreness.

I don't have any time goals for the race, and I won't be expecting much because I have done no speed running in a while. My endurance is getting better, so maybe I can pull off 8 minute miles. I won't be thinking about it, though, I just want to enjoy the day and have fun.

What a great day. When I put in sessions like this I see my running potential unfolding in ways I had not imagined. 

After checking in at race registration I passed Mike I. Last year Mike and I had some fun speed sessions at the track, and he won the 2008 master runner of the year award with our running club. He expressed surprise at seeing me, thinking I had left the running scene because it had been months since I had participated in a race. I explained my winter injury, and then he told me he heard I had signed up for the Howl race in August. I laughed, good news travels fast.

When I started my 2.5 mile warm-up I was happy to find that my legs felt on edge and ready to roll. I had forgotten how potent race day adrenaline can be. It had been a long time since I felt the running fire burning hot.

When I lined up to start the race Mike made a place for me next to him. I told him I would be happy to break an hour. "I will bet you a six pack that you break an hour", he joked. I was ready to shake his hand, but then I pulled it back, because I knew I was most likely going to break an hour. "Well, I probably will break an hour, if I do I will be happy", and soon we were off.

I started off a bit quicker than my long run pace, so I was moving slow, but I felt great, and knew that at any time I could put in a burst and pass a lot of people. But I also knew that I had not run a sustained hard pace since the Siberian race back in January, so I could not expect to hang with my regular group of runners. I was content to experience the race from the middle of the pack, and after all, if I drop comparison's with others, any place in the pack seems fun and fast if I am trying hard.

At the half mile mark I saw Audrey I., a top local master female runner, and I tucked in behind and followed her pace. She had a nice stride going, and I felt happy to be back racing the trails, smelling the warm foliage and grasses, feeling the mud and moist earth moving beneath me. It was the first time I had a chance to wear my cross country shoes in a race, they felt light and fast, gripping the dirt and mud securely, the flat heel leaving little chance of an ankle twist.

Audrey and I passed a few people and I hung with her until mile 3. We were running an 8:15-30 pace, but she started to slow on the short, steep hills, so I moved past and struck out on my own. I passed some runners, and then I heard puffing that was getting louder with each step. I turned behind and saw Margaret B, another top local master runner, gaining on me fast. I moved to the side of the narrow single track to let her pass. When she did I made the observation that I was still in long run mode, my breathing quiet and my heart rate moderate. Margaret was straining, willing herself onwards. I knew I had to quickly decide whether to follow Margaret, or let her go. Having Margaret come along was like getting dealt  AA in poker, when you are lucky enough to hold those cards, folding is the last thing to do. I decided I needed to gamble by increasing my pace, but I knew the final 3.5 miles were going to be risky and difficult. I sucked it up and tucked in behind Margaret, feeling my turnover increase, along with my heart rate. We were pacing at  7:30-45, so this was now becoming my first speed run of the season. I still felt good, my legs were fresh, and even though my breathing was no longer serene, I felt I had a chance to hang with her to the end.

We passed a lot of runners, and even talked a bit. She had never run the course, so every half mile she was asking me how far we had left. She was not slowing down, but she was not speeding up either, so I had a chance to make it to the finish without bailing.

When we reached the 400m grass straightaway leading to the finish, I found another gear and smoothly accelerated past Margaret, and I passed 3 or 4 other runners as I coasted to the finish, getting into the chute in 56:15. Two years ago I ran this course in 51:26, but I had practiced a lot of speed runs that year, so to run it 5 minutes slower is to be expected with my current state of fitness.

After the race I met Joe P., and we talked for 15 minutes. When I got back to my car I saw Ken W. and talked with him, then Margaret came along and the 3 of us talked running.

I refueled at my car and then readied myself for the second adventure of the day, 2 more loops of the Mingo course run at long run speed. It was going to be challenging because it was 80 degrees and humid, and I had just expended a large amount of energy in the race.

The 2nd loop went smoothly, and I saw a woman who had run the race doing the same thing as me, we smiled and said hi as we passed (she was going in the opposite direction). When I started the 3rd loop I was fatigued, hot, hungry, but I got into a running zone at mile 2 and cruised slowly to the finish.

I don't have any tough runs planned this week, so I'm going to run how I feel - probably all short and sweet  days :)

2 miles to the arboretum, then 2 miles barefoot on the grass loop. During loops 2-3 my legs naturally started going faster, and I found myself pacing at 7:30-7:45 per mile, similar to the pace set at Saturday's race. After 1 speed session my body is already addicted :)

Just an easy 4 miles, but my pace was faster than normal. My body is sensing the coming of summer and is ready for some fast running.

Maybe I will participate in a few upcoming Wednesday evening track sessions. It would be nice if my cruising speed went up a bit for the upcoming ultra races.

Was feeling the need for a fast run, which has not happened in 9 months :)

So I ran to the track at UHS and joined the 2nd Winders for the Wednesday evening session. The clipboard called for 8 x 400m handicapped races - fun! The first 400m I took it slow, around 93 seconds. The remaining 7 I felt more comfortable and was able to do mid-80's without losing form. 

I ran faster and stronger than expected, considering that I have not touched the track for a hard effort in almost a year. I will probably continue to run a few Wednesday sessions, hoping it will help my cruising speed for the ultra races coming up.

Taking it easy, just a few miles today.

A steamy day, 91 and humid, so to take advantage I went out at high noon and decided to run up and down the hill for a bit. After 45 minutes I ran out of water so I went across the street to the laundromat and refilled, swallowed a gel, and soaked my head. I returned to the hill for 15 more minutes of running and called it a day. I wanted to go another hour but I have not fully recovered from the track session a couple of days ago, so I played it safe.

1 mile to work, 1 mile back.

Woke at 5:15am, walked the dog for 25 minutes with Rachel, then we rode our bikes 70 minutes to Homer Lake. Hiked for 1 hour, where I may have gotten poison ivy on my legs, then we ate a few snacks next to the lake. Rode our bikes 70 minutes back to town. I refueled at home and then ran 16 miles, finishing off the run at 2:00pm at Bombay Grill, where I met Rachel for Indian lunch buffet. After eating 3 plates of food, I walked 2.5 miles home in a very light rain. The rain stopped soon after I arrived home, so I read a bit of Lore of Running in the hammock underneath the towering fir trees in the yard. I dragged my tired body off the hammock and rode my bike to Busey Woods and hiked around for an hour. I then sat on a bench in Friendship Grove and my mind started wandering as I stared at the now blue sky. I rode my bike home, then decided to get back on my bike and rode to First Wok and got some fried rice. I stopped at Walgreens and bought a grape juice, the clerk asked if I wanted to add some chocolate M & M's to my purchase. I laughed, and realized my mind was getting loopy. I walked to a nearby park and ate fried rice and drank grape juice. I rode my bike home and played the guitar on the front steps, the sun starting to set. When I finished my sunset raga Rachel and I walked the dog, and now I am indoors, ready to sleep.

Rachel told me there was a heat advisory this afternoon, so I put on my running shoes and hit the trails. I got a late start, so was unable to take full advantage of overhead sun, but the temp. at 5:00pm was 91, with high humidity.

After yesterday's exercise binge I was unsure how I would feel, but my legs felt normal, and my energy level was above average. I decided to run to the arboretum and slog up and down the hill. 

The first 30 minutes were the toughest because my body was trying to find a way to keep its temperature in an acceptable range. Eventually I got into a running groove and was able to pace myself with a somewhat normal stride. I was unsure how long I was going to last, but as the minutes slipped by I was getting stronger, so I kept it going.

After finishing a cliff bar I threw the wrapper next to my water bottle at the base of a jack pine. As I passed the tree a while later I saw a squirrel with the wrapper in its mouth - that made me laugh out loud :)

A few brave souls were doing hard sprints up the hill, but they lasted 5 or less reps before being crushed by the heat - pick your poison, hard/short, or moderate/long, both have their benefits.

I watched the sun start to set in the west, and felt the temp drop a few degrees. I checked the stopwatch and saw that I had been going for 2 hours. I decided to keep running, the elusive grail of 3 hour hill repeats within reach.

I kept on striding up and down the hill, feeling great. At the 2:45 mark I decided to put an end to the session. I was close to 3 hours, there to be taken, but it would have been forced, beyond what my body wanted to do. 2:45 seemed right for the day, so I stopped, feeling a perfect mixture of exhaustion and blissful strength pulsing through my veins. 20 years ago I did workouts like this, and the same feelings surfaced today. 43 years old, and I'm still kickin' it, it seems unbelievable that I can still put in workouts like this.

ROCK ON!

Legs feel good, but I needed an easy day because tomorrow I am planning to run with 2nd Wind at the track. 

Lots of fun today. The day was hot, 91 degrees and humid, so another opportunity for my body to adapt to hot weather training. 

I was feeling energetic, and in the mood for a challenging workout, so I decided to test my ability to run long with a bit of hard running in the middle of the session. 

I ran to the arboretum in my Nike Waffles, then ran 3 grass loops barefoot. After soaking myself at the laundromat, I did some strength exercises and stretching.

I then ran to the track and met up with the 2nd Winders and did 4 x 1200m. I went much easier than when I was training for a 5k last year. First 1200m was 60% effort, 2nd 70%, 3rd 75%, and 4th 80%. Times were 5:15, 5:02, 4:58, and 4:45. I never felt overextended or tired, so I knew I was hitting the right effort levels. All of those levels were sub 7:00 pace, so faster than what I will be running in the ultras.

One advantage of running a track session at a moderate level is I still had a lot left in the tank, so I decided to do a South Farms loop minus the Busey Woods segment. I recovered nicely after leaving the track, and found a nice rhythm as the sun was going down. The heat dropped a few degrees, but I never felt too hot during the whole session, so my body has already adapted to this type of heat/humidity. 

My cruising pace was faster than normal, so the few speed sessions I have done are already paying off. A peculiar effect I experienced today was the majority of the run had the illusion of being on a slight downhill, which must have been an effect of running almost 3 hours of hills on Monday. With the continuous ups, the flats now seem like constant downs.

Unlike last year when a track session left me feeling beat up, as I type this I feel a pleasant sense of fatigue, as if I could go back out and run another 10 miles - a good place to be!

Legs were good today, quads a little stiff when stretching, but no muscle soreness. I felt like running more than 5 miles, but decided against it.  I am planning to do a 16-20 miler on Saturday, so rest is good for the next 2 days. 

Ran 3 miles, went to Brookens for 10 sets of strength exercises, then foam rolled my legs.

Started late in the morning, temp. was a bit cooler than the past few days, about 85 with not as much humidity. Was not sure how far I was going to go, but I knew I was ready for a solid effort.

Quickly got into trance running mode and finished off 5 miles without much thought or effort. I got onto the South Farms and felt good, blue skies with big summer clouds leading me onwards. Finished the 12 mile loop with no troubles, so stopped at home and refueled.

Out on the trail again to Busey Woods, the day was getting hotter, and the humidity was rising. In the woods there was a short section that had curtains of heat I had to wade through. It was a delicious experience, the heat was tactile and heavy.

Back on the South Farms dirt road for the second time, I was baking, the heat was back in the 90's, there was no shade, and the next water pit was 3 miles away at MBK. I started thinking about the Western States 100 going on today, and was inspired knowing there were runners out west suffering and working much more than me. I desired to be one of them, slugging it out on mountain tops and in hot valleys. Instead, I took what was at hand - flat roads, dirt trails, intense heat, and lots of solitude.

When I finished the 2nd loop I decided to keep going, so back to Busey Woods for one more trail loop, and finally, finished! I started at 11:00am, and walked inside my house a little past 6:00. Along the way I had stopped to do some strength exercises, had 3 refueling stops, along with plenty of water breaks. With the heat as it was I had no choice but to take it slow and easy. It was a great run, the gentle pace should allow my legs to quickly recover from this tough session.

Ran 1 mile to Brookens, then did 12 sets of strength exercises, 30 minutes of hoops, then outside to run 2 more miles barefoot in the grass fields next to the gym. 

Weaver Park is adjacent the Brookens fields, and I noticed that they had cut a grass pathway through the wildflowers, so I ran in the rough, weed-filled stuff and admired the summer colors. 

I am finding that barefoot running is my preferred type of recovery run. Once the shoes come off my lethargic legs have more spring and life. Considering how long I was on my feet yesterday, my legs felt good today, no soreness.

Not sure what I will be doing this week for training. Devil's Lake 50k is 2 weeks away, so I will just run as I feel.

Did not have much energy when I started my run, so I decided it would be fun to jog around the paths at Busey Woods. By the time I arrived I was feeling better, so I decided to do one of my favorite speed workouts - 800-900m hard on the trails, then a 400m boardwalk jog. 

I had not done this workout since last summer, so I was happy to be trying it again. Last year I would give 75-85% effort, and it would leave me feeling spent and exhausted.  Today I decided to continue with what I had been doing at the track, which is to give 60-70% effort. My normal pace for medium/long runs is 30-50% effort.

I did 5 loops, I could have completed a couple more, but in keeping with a more moderate approach, I preferred to stop too soon, rather than too late. As I sit here writing this I have a sense of strength and well-being that I probably would not be feeling had I gone harder and expended more effort.

I have been making an effort to listen to my body, and to heed its abilities and preferences. No use forcing things, and my body is liking me for it.

My legs had some pop in them today, it is fun when training has positive effects. Tomorrow I plan on going to the track for a moderate speed session, so just 3 miles today. 

I have decided to practice short to medium runs until the 50k on July 11th. The light speed work is doing me good, so I will continue with it when it seems appropriate.

I am starting to think about race strategy and goals, so the mental game now starts.

I ate too much this afternoon and felt bloated at 6:00pm when the track workout started. I did what I could, we did 400m, 600m, 800m 1200m, 800m, 600m, 400m. The first half I was taking it easy, my energy was way down. I picked up the intensity during the last 4, but it was one of those sessions where I would rather be walking. When I eat too much before a session that is usually what happens, so it is not surprising. My legs felt good, though. 

I am planning on one more moderately hard session before the 50k. Friday or Saturday I am going to run to the golf course at nightfall and run up and down the steepest hill in town. Instead of a long, slow session, I plan to run it hard, and finish in less than 30 minutes. 

Next week all easy runs.

Takin' it easy, easy, easy....

Walked to Brookens and did 8 sets of strength exercises, then went out into the field next to the gym and ran up the hill at full effort 8 or 9 times. It felt good to try some hard sprinting, I was surprised I was able to do that many without getting too tired. After the sprints went jogging in the wild flower field adjacent the hill.

Later in the day rode the bicycle 12.5 miles to Sidney with  Rachel. We stopped at the Dairy Barn for ice cream, then turned around and rode 12.5 miles back to town.

Walked to Brookens in the rain, did 8 sets of strength exercises, 30 minutes of hoops, then walked back home. Put on my running shoes and ran to Busey Woods, did a loop in the sloppy mud and pouring rain, then headed back home.

I got a race packet in the mail yesterday for the Devil's Lake 50k. There was a map and a detailed course description. Lots of hill and bluffs, and some off trail running, which probably means I will be covered in ticks and poison ivy when I cross the finish line :)  I'm looking forward to the challenge. 

2 easy miles.

Heading to a Kentucky state park today, will return late Wednesday. Too bad I can't do any long runs while I am there, but I will bring some running books and focus my mind on the upcoming race.

Made it to Cumberland Falls, Kentucky, and ran 3 miles on rugged, hilly trails. 

In the afternoon an 8 mile hike along the Cumberland River, very challenging and fun.

A 2 hour morning hike with Rachel along the Cumberland River. 

In the afternoon 4 miles on rocky single track, stone steps, and hilly horse trails. In the middle of the run I found some monkey bars so stopped to do 4 sets of strength exercises.

Legs felt fresh and strong, the taper is doing its job.

3 miles on rugged river trails before heading back to Illinois.

Now at home and feeling great. My energy is gaining by the day, and my legs are itching for a long run. Can't wait until Saturday!

Got up early this morning even though I didn't need to, so ran 1 mile to Brookens at 5:15 and did 6 sets of strength exercises. Temp. was 57-59 degrees, and my neck muscles stiffened up as I ran. I was thinking a few weeks ago how I have not had a stiff neck in years, so I jinxed myself. I am hoping the stiffness dissipates by Saturday, but if not, it should not hinder my running stride too much, I just can't turn my head to the far left. 

Other than a stiff neck everything feels great. When I was crossing Vine Street this afternoon my legs had some nice spring action - I realized just how fatigued my legs were from all the training, but, they were not sore, just not a lot of energy. The taper has fixed that, so I am looking forward to using some of it on Saturday. 

Subconscious mind : "What, no long run today?"
Conscious mind : "Patience, Grasshopper."

Ran 2 miles to the car rental agency. Legs feel super, I wish I could feel like this for every training run :)

 Sun Dance at Devil's Lake

"The next day the dancing began, and those who were going to take part were ready, for they had been fasting and purifying themselves in the sweat lodges, and praying. First, their bodies were painted by the holy men. Then each would lie down beneath the tree as though he were dead, and the holy men would cut a place in his back or chest, so that a strip of rawhide, fastened to the top of the tree, could be pushed through the flesh and tied. Then the men would get up and dance to the drums, leaning on the rawhide strip as long as he could stand the pain or until the flesh tore loose."
Black Elk


"The Ancient tradition that the world will be consumed in fire at the end of 6,000 years is true, as I have heard from hell. The whole creation will be consumed, and appear infinite, and holy, whereas now it appears finite, and corrupt. This will come to pass by an improvement of sensual enjoyment. If the doors of perception were cleansed, everything would appear to man as it is - infinite."
William Blake


At race check-in on Friday evening, the sun skimming the summer hills which surrounded the base camp, I found that the course had been altered. When I returned to the Thunderbird Motel I studied the changes and readied myself for the upcoming battle, a drop into a dark, hellish nightmare.

I awoke at 2:45am to a clap of thunder. I lay patiently, awaiting the arrival of day. When thin lines of pale light slipped through the window shades I washed and dressed, then drove to the start.

I walked around a bit in the fresh mowed field and the dirt road, said a prayer, the insides of my body beginning to glow from a pulsing energy. I positioned myself on the line, and when the Head Goat sounded the bell, began my journey.

50k and marathon participants started together, 100 warriors surging into battle. The field's cool grass chilled my calves as we ran toward the trees, and soon we entered a shadowy forest, the trail narrow and gradually rising. I was in the back of the pack, unable to pass due to the uneven footing and the tall grass beside the path. Most sections of the first mile were walked due to the upward slope. When the path opened a bit I ran, passing, wanting to expend some energy.

We entered the ice age trail, moving toward Devil's Lake. As we neared the first aid station my recovered knee began to feel weak. I was surprised by this because I had done heavy training during the past 2 months with no problems, and I was coming off a 2 week taper of low mileage. Thoughts of not finishing the race began to haunt me, but I tried to keep my composure. 28 miles remained....

After leaving the aid station we returned to the woods, the trail a moderate up and down. The path soon changed from dirt to uneven rock, and I decided that walking or a slow jog was the safe way to cover this short section. After leaving the rocks the trail meandered through a mix of dense prairie and verdant trees. I was feeling happy and ready for a challenge. I looked up at the brilliant, cool blue sky, thankful to be out in the day running and feeling the power of life.

Reaching the 2nd aid station at mile 6, I stopped to retrieve my drop bag. The course would eventually loop back to this aid station at mile 20, so I stuffed a couple of gels in my pocket, drank a v8, sucked down 2 spoonfuls of honey, and continued on to Devil's Lake.

After 2 miles of easy running I entered the park campground, which was well marked. The campground roads were hilly and I meandered around until reaching the Lake Aid station.

By now my knee had begun to ache and feel stiff, and I considered dropping out of the race. The idea of quitting while I was still able to move forward did not seem right. The run had now become more than a battle with the course and my overall fitness, from this point until mile 26 I was to run in constant pain. How was I going to react to this challenge, would my resolve crumble, my mind break into a complaining nag? I was curious to know how everything would turn.

As I left the aid station and passed the park headquarters, it occurred to me that this could be my last race in a while. I came to a steep paved road. The runners around me were walking, and I would have liked to walk also, but I discovered that running hills hurt less than walking them, so I ran intermittently, walking only to catch my breath and give my legs a rest.

When the road section came to an end we entered a trail of stone steps which led us to the top of the bluff. The views of the ever diminishing lake were inspiring, and some runners stopped to stretch, take pictures, and enjoy the moment. By this time I was trying my best to run with the pain, allowing it to be, and not be overly concerned about it. I was determined to enjoy the challenges of the day, and pain was now a part of it. Accepting it seemed to be the best idea.

Fortunately my fitness level appeared equal to the course, as my breathing was steady and leg strength on the hills solid. As I worked my way slowly to the top of the bluff I remembered the Sioux sun dance mentioned in the book Black Elk Speaks. Pain was a purifier, a way to a better understanding of the self and the world - today was my sun dance.

Another recurring thought was hell and nightmares. Even though I was surrounded by the beauty and calmness of nature, attempting to run long distance on the rugged terrain made things appear in cold black and white. At any moment my energy could evaporate, leaving me with a recurring dream I have of running slow as a turtle.

It may appear that the pain and morbid thoughts were a drag on my psyche, but the intensity of the run thus far had brought on a seriousness and focus which made everything seem light and happy. I love the music of Mahler, and on the finale of his 8th symphony were the words "to be serious is the greatest joy". Amen to that.....

I am not sure how long the bluff run was, it felt like miles, but in reality it was probably less than a mile. Before reaching the top a few runners passed us going the opposite direction. As this part of the course was not a loop, someone was going the wrong way. Had the dreaded "getting lost at a DWD race" happened to me?

A runner close by spoke out, "I studied this route precisely, I know we are going the wrong way. This is my first marathon - damn!" I also had thoroughly studied the course, but my conclusion was that we were going the correct way, by reason of how could so many people be running in the wrong direction?

Topping out on the bluff, I stopped a brief moment to look at the lake below. I decided I wanted to return to this place another time for some hiking and relaxation. As I moved away from the viewing boulders, that comforting thought disappeared, replaced by concentration upon my footwork to navigate safely down the rocky bluff.

After leaving the rocks I turned onto a descending dirt/gravel road. I watched a man in his 60's chugging along not far from me. I had the desire to go faster and allow gravity to increase my pace, but my knee prevented the attempt. When I got off the road I crossed one of the park highways and then headed into an overgrown field of weeds. The tall grass made it difficult to see the uneven ground, but I did a good job picking up my pace without falling.

After leaving the field I turned into a trail-less woods. Numerous pink flags marked the correct direction to proceed, but as I had caught up with 3 runners, I simply followed as we jumped over fallen trees and big rocks, and got scratched from thorn bushes. The leader of our forest running group was walking most of the time because the footing was poor, so I also walked, having no desire to attempt a pass.

Mile 13 and the Burma Road aid station was approaching, but I had lost interest in miles and time. All that mattered now was to keep moving, watching the sun and sky, drinking and eating - to run long and love it.

About 1/2 mile from Burma Road I started to run with ease, the speed increasing, I passed several runners and followed a young woman into the aid station, which was set up in a shadowless prairie. The day was getting warmer, so I poured some water on my head, downed a gel, and eyed some cut potatoes. In various race reports which I have read, aid station potatoes are usually eaten reluctantly because of their poor taste. I was feeling the need for salt, so I decided to try one. Expecting a raw, hard piece of nastiness, I was pleasantly surprised as I bit into the soft, salty tuber.

Feeling a bit cooler and rested, I left Burma Road and headed into another trail-less woods for more log hopping and stone stepping, my legs getting more cuts from thorny plants. I crossed a road and continued going down, and finally arrived at the shore of Devil's Lake. The shoreline was a narrow, weaving slab of asphalt which wended through various sized boulders. The sun slanted across the shining rocks and made me squint. I could see 4 or 5 runners ahead of me, and I tried to maintain a moderate to quick pace as it was mostly flat. I did not care for this part of the run so much because there was no shade, and the trail surface was hard on my feet. I was happy when it came to an end and I returned to the Lake Aid station, mile 15.4.

I tried to take my time at the station as I had overheated. I drank some water, poured it on my skin, ate another potato and pretzels. I watched some of the runners get quickly in and out of the station, but I did not want to rush, so I rested and stretched for a minute or two. The run was half over, and I was hanging in there - appetite was good, no blisters. I had peed only once, which I have learned is normal for my body. In warm weather I don't pee, no matter how much I drink. It is what it is....

I left the aid station somewhat refreshed and started running to the other side of the lake for more bluff climbing. I got onto a dirt road that ascended for what seemed like a long time. I passed some runners here as it felt better to run than walk. One of the runners I had passed at the beginning of the road cruised by me near the top, maybe my running had inspired him? He looked strong.

When the road came to an end I turned onto a rocky bluff which looked similar to the bluff I had climbed earlier. For a few minutes I thought I had taken an incorrect turn and was on the wrong bluff, but as I climbed upwards on the rocky steps I saw a few transcendent boulder formations that were one of a kind. Maybe this is where the devil hangs out? By now, approaching mile 18, I had gotten used to the pain in the knee, it was a part of me, like a crooked finger or blackened toe nail - not pretty, but I am comfortable with it, and it seems normal.

While obviously not running my best, I had still managed to achieve a trance running state - time evaporates like water on a hot skillet, running feels easier than sitting in a plush recliner, the slide show is set to automatic, and the beauty of the world flashes like a neon sign out front of a transient hotel.

Reaching the top of the bluff, I arrived at the South Bluff aid Station. Post-race the Head Goat wrote, I have to believe the South Bluff aid station was the most dramatic setting of any aid station in the world, I hope ya had a second to take it in....

Running down the rocks and entering a sun drenched field, I could feel my quads on edge. I was dangerously close to reaching the point of no return, where the legs give out and refuse to get back into running mode. Fearful of having to walk the final 12 miles, I slowed down a bit, calmed my breathing, and made it to the Steinke Basin aid station at mile 20, where I accessed my drop bag for the second and last time. I made sure to rest and regain the strength in my legs. I drank 2 cans of V8, ate sea salt potato chips, slugged a gel followed by honey and water. I walked to the aid table and ate a potato chunk and pretzels, then soaked my head, arms and legs with water.

As I stood in the hot prairie sun, the water on me evaporating, a female runner looking dazed and confused asked me if she would be returning to her drop bag. I asked what distance she was running and if this was her 2nd time at the station, but she replied "I don't even know anymore". She needed one of those salted potatoes, fast.

As I got ready to resume my run, I thought "I don't want this to end, I am having too much fun".

I was now running the first two legs of the race in reverse, 6 miles back to the start, which was to be followed by a 5 mile loop up and down snow-less ski slopes. A little more than 4 hours had passed, so the sun was gettin' up in the sky, relentlessly throwing down its summer heat. Yeah, it felt good!

In a stretch of uphill prairie I was following a guy in his 60's. He was moving slow, but so was I because I could not pass him. I stopped and leaned on a small tree, did some side leg lifts, stretched my calves, then caught a burst of energy and soon passed the guy, running pretty hard into the Rave aid station. I ate pbj slices and potatoes, mmmm. The guy came in, then quickly left, while I was still stuffing my face with food. I was starved, which I felt was a good sign. I was still waiting to pee, though.....

The lovely female aid station workers told me, "be careful on the upcoming trail, it will be easy to trip with tired legs." I heeded their call, but knew a slight lapse in concentration could have me eating dirt or laying unconscious on a smooth stepping stone.

By this time I had passed and been re-passed by the same 5 or 6 runners all morning. Now again I came upon 2 guys and 2 girls who I had been running with a few times previously. I tucked in line and we followed a tricky single track. My allergies were getting bad so whenever I had to blow snot out of my nose I would slow down and get further behind so as not to offend the runners ahead of me.

I was starting to feel good again, my quads had recovered, and I was moving with a quick ease. We got into the final aid station before the start/finish line and once again I was the last to leave. I liked the potatoes too much and did not like to rush.

The final 2 miles were downhill on the ice age trail. The path was rooted and rocky, narrow and twisting. It was easier going uphill on fresh legs, but with the end in sight for the marathon runners, the speed and intensity was picking up. A guy in front me yelled out in pain and fell in a heap against a tree. I stopped and gave him some encouragement and help. He had suffered a severe leg cramp and could not stand. I stayed with him for a few minutes, along with another runner, until he could stand and smile. The other runner helping said, "what a shame, your dirty and your shirt is ripped." "This is nothing, you should see the runners when they are coming down the trail at Leadville". Indeed....

5 minutes later, at mile 25, I heard a scream from behind and I turned back to see a lady laying on the ground, grasping her calf. I went back to her and she said she had a calf spasm. I stayed with her a minute or two until she was able to stand.

Before getting to the end of the trail I tripped twice on roots, but had luckily balanced myself to avoid falling. 200m from the finish area was an aid station for the 50k runners, as we still had 5 miles to go. I once again took my time, eating potatoes and a gel, filling my bottle, splashing water on my head. With no more aid stations and probably another hour of running, I wanted to make sure I had enough energy to finish without bonking.

I left the aid station with the 2 guys and 2 girls who I had followed earlier. We got onto a wide, grassy ski slope, going up. We walked most of this section, and for the first time since mile 7, my knee no longer hurt. I felt relief, and wanted to start running before it started hurting again. After 2 miles of slugging along like a turtle, potato power must have kicked in, because I felt fresh as a daisy. I passed the line of 4 runners, the front girl turned to me and jokingly said "want to race?" "Noooo, I know the end is near, and I want to make sure I have nothing left at the finish". "There you go", and go I did.

I got up to 10k speed and held it for the final 3 miles. I passed 8 runners in about 10 minutes. One girl heard me fast approaching and turned around to look at me with disgust. Her expression made me laugh, she must have took me to be a relay runner who had gotten lost? I did not give her time to tell me to %#$@ off because I passed her quickly and soon was out of sight.

The empty, abandoned ski slopes were creepy and forlorn, with lonely, black chairs hanging ghost-like in the silence. I thought of those 70's slasher flicks and would not have been surprised to see a man wearing a hockey mask with axe in hand.

On the final 400m downhill I could not slow down due to the steepness, and my right hamstring spasmed, while at the same time my left foot landed too hard on the ground. I was able to keep the pace though, and in the final 800m picked up even faster.

With 400m to the finish I saw a runner staggering along. I was going to pass him too close to the finish - that was not right, but I was not going to slow down for that reason. When I passed him, spectators were ringing bells and cheering, and the runner must have got pissed because he passed me with 100m to go, no way I was going to catch him, he was a good sprinter! I was happy that he had crossed the line first, and as we slowed to a stop I slapped his hand, smiled, and said "I wanted to make you work for it!" We had crossed the finish together 6 hours and 22 minutes after starting this heaven and hellish adventure.

I was bent over, breathing heavy as if I had just completed a 5k. My knee was shot, hamstring sore, foot derailed, thighs ripped from thorn bushes, but I felt refreshed and not very tired. I wanted to keep running, but knew the race was over. I let out a sigh and went searching for a boiled potato.

Not sure when I can run again, the race tore me up. No regrets, though, I would do it again, no hesitations.

I have a lot of energy so rode some fast miles on the bike at the cemetery. Back to bike riding, oh no! :)

More fast bike miles at the cemetery, legs felt strong, hamstring and foot getting better, even the knee does not bother me, although that is because I am not running....

Making a nice all around recovery. Hamstring improved quite a bit today, foot is better, and the stiffness in my knee is quickly disappearing. Will try to do some running either Saturday or Sunday, until the knee starts to hurt. Each time out the knee should get a little better. 

Unsure if I will be able to make it the Howl race, it is a month away. One positive is it will be an easier course than Devil's Lake. A simple 3 mile loop on flat trail, that is the kind of terrain which my knee can tolerate, so I just have to get to 90% to give it a go. If not, there is always a race down the road. 

Lots of energy today, so rode hard loops at the cemetery for the 3rd day in a row, then stopped at the Lake House for a park district meeting and free ice cream. 

Hard bike loops at the cemetery. Wll try a bit of running tomorrow.

A test run to see how my knee is feeling. It felt a little tight after 2 miles so I stopped. I am guessing 4-6 weeks of limited running will be needed, so the Howl race is out. Since I am going to have some leisure time due to no running I should find another activity to keep me busy. 

Having lost interest in short races, and unable to run the longer ones, there is no need to keep a detailed record of each daily run. For the next few months I will run casually when I can, and work on recovering when I can't.

Keeping a running journal has been satisfying and a motivator. I now move onto other things.....

Woke up to a beautiful morning for running a half marathon - upper 50's, a bit breezy, and mostly sunny. I felt refreshed and rested as I readied myself for the day's run. Treating the race as a semi-long run, I felt none of the usual race day excitement, rather, just  a desire to get out and run for a couple of hours.

I arrived at the race site without problem, registered, ran a slow mile, and walked to the start line. I saw Mike I., and we talked for 5 minutes about running. He invited me to run Forest Glen with him sometime. I told him I don't own a car, so he said to email him and we could plan for him to pick me up and drive me there. I have never been to Forest Glen, from Mike's description it sounds like a tough and beautiful trail run.

We started off the line at 7:00am, and I ran comfortably slow the first mile. I was surprised to hear the 1 mile split at 8:15, it felt more like 9:15. For the next 6 miles I remained on cruise control, running between 8:05-8:15 pace.

When I could I ran on the crushed gravel edge of the asphalt country roads, but sometimes the edge was just high grass, so about 2/3 of the race I ran on the hard road. I wore my Puma 4 ouncers, deciding to test my foot strength. These shoes have just a thin sheet of rubber pasted to the bottom of the mesh , no cushioning and not much of a heal. It is close to running barefoot, and I am happy to say that I had no problems with the asphalt surface, my foot strength was good, and the shoe comfortable.

At mile 7 I started to accelerate my pace without trying, as I had caught a bit of trance energy and flowed with it. I am guessing my pace dropped to 7:30-7:45, and I held onto this through miles 8-11. The final 2 miles I dropped the pace further to 7:15-7:25, just that natural urge to run hard during the final minutes of a run.

Before I knew it I was crossing the overpass hill which leads to the high school track, and I sprinted the final 300m, coming into the chute in 1:42:40, for an average pace of 7:50. I had no struggles in the race, it was just a smooth flow of running which felt good the entire way. After the hard 300m my breathing returned to normal in 10 seconds.

During the race I compared how my mind grasped distance from a few years ago, and today. 2006 was the last time I ran a half marathon, and it was on the same course. Then the miles seemed longer and more strugglesome, especially the final 3. Today I did not begin to feel warmed up until mile 10, and was disappointed that the run would soon be over. Having run a few ultra distances this year, it stretches the mind to believe that 20 miles is short, and 13, real short. In 2006 I finished in 1:47, so I took 5 minutes off that time with minimal effort.

After eating a banana and a biscuit with honey, I decided to walk the overpass to Lake of the Woods and run some trails. I ran at my normal long run training pace, which is 8:30-10:00 per mile - nice and easy. After 5-6 trail miles I packed it up and went home.

Overall a good training day, 19- 20 miles total, 13 being moderately hard. My knee never bothered me, so it is a hit or miss injury, some days it feels weak after 5 miles, on other days normal. Not sure what to make of it.

The 50 miler in Hell, MI is in 3 weeks. I will plan on running 20-27 miles next Saturday, then begin to taper off with shorter, quicker runs.

Yesterday I planned to run 20-25 miles, followed by a 15 miler today. However, sore calves and low energy due to allergies forced me to stop at 6 miles.

Today I woke with my calves feeling better, so I went out for another try. I did the usual South Farms 12 mile loop, with an extra mile tacked on to get home for an aid station stop. The weather was mid 60's with a cool breeze and a  ruthless, steel-gray sky. The sunlight flitting through the menacing clouds made the day seem desolate and cruel.

My pace was somewhat quick and effortless, I was flowing along in a trance of calm emotion and not much thought. I sometimes looked down at my feet and watched the shoes extending forward, then pulling back just before ground contact. I wondered how I learned to run, how my mind and body could make such quick and complex decisions to propel myself forward. "I" choose to run at a given moment, and then something takes over - I watch, a pilot gazing out at the limitless horizon, steering the ship.

Running, it seems so simple, but I think there is more to it than I realize. I am a hunter, in search of balance, enlightenment, love, understanding, beauty, the back and forth of pleasure and pain. I set the journey in motion, and then, watch.

3 days after running 31.5 miles my body had some energy and no muscle soreness or fatigue, so I decided to go to the track and join 2nd Wind for some up-tempo running. 

This year I have concentrated on running long, to the exclusion of high heart rate sessions. No 5k's, I can't recall running a 10k, 2 7.5 mile trail races, 1 half marathon, a 28 mile fun run in snow, a 50k on hills and tough trails, and 40 miles in heavy heat. 

2nd Wind was doing 4 x 1600. After spending more than half a day running Sunday, 4 miles seemed pretty small, but I still decided to take it easy and not overdo things. I was not trying to reach a time goal for any of the miles, and I have gotten pretty good at not copying another person's track pace. I just follow my breath and work off of it, wanting to breathe harder than normal, yet still calm and in control. My legs had some pop, and I ended up running my usual style which is nice and easy the first 2 laps, then gradually pick up the pace until the end.

Paul was calling out the times when I finished each mile, my times were - 6:39, 6:42, 6:35, and 6:30. This is better than I expected because I was giving only 80% effort. This means my body is close to where it was last year while training for 5k's, the only difference being that I can now crank out 6-7 hour runs without much problem. 

I had to change my September racing plans because my wife is going to be out of town on the 12th, so I won't be running the 50 miler in Hell, MI. Instead I will be running the 50 mile North Country Trail Run in Manistee, MI, the following week. I registered today, made hotel reservations, and rented a car. I am set to roll for my first 50 mile race. I feel I am good shape, I have been slowly building up my endurance all year, and now my speed is starting to return.

My main goal leading up to the race will be to keep my knee as healthy as possible. There was only slight stiffness after the 31.5 miler Sunday, and it cleared up in 1 day. Even the knee seems to be getting stronger (for now) - hurray :)

Went to Kickapoo with Rachel and Maggie. R. & M. hiked while I ran the out and back trail. Because the bridge is still out I went to the end of the dirt road and turned into the #6 mountain bike loop, a hilly, twisting path which made me pant and smile. 

I was planning for an easy training day, but I'm not at Kickapoo too often so didn't want to miss a fun trail session.

AM - I took Friday off to let my body recover from 2 consecutive hard days. I thought about running the golf course hill under the moonlight, but I felt tired after watching 2 episodes of Jericho with Rachel and fell asleep before I could convince myself to get outside.

But, I somehow woke up at 3:45am, looked out the window and saw the moon, and got up and ran to the hill. The moon was still in the sky when I started running, but it was covered in a gloomy mist, so the light on the fairway was poor. I had a bit of asthma, which is normal this time of year, but after running up and down for 30 minutes it went away.

I got into a nice groove, listening to the sound of the trucks going by on the highway and the thoughts in my head. I was trying to clarify an idea which intrigued me, and it took 6 or 7 times running up and down the hill for me to figure out a 2 sentence solution. When it takes that long for me to figure something out, it usually sticks, so it was worth the mental struggle.

I notice that my creative energy is best at a very early hour, maybe it is because there is a lot of empty energy floating around in space because of all the sleeping people?

I worked the hill until I saw a faint light in the sky, then ran to the Cottage, where I work, to get some water and chia seeds. The sunrise was sublime and soothing, a delicate pink with feather-like clouds scooting around the horizon. There was left over pineapple in the fridge, so I ate a few chunks. I was surprised to see that I had been running for almost 2 hours. It felt like 60 minutes.

I decided to run 2 miles to Brookens and do strength exercises. I cut  through the railyard because that would lead me straight to Brookens. I also knew the wide open spaces there would allow a great view of the brightening sky. There were black and rusted railcars sitting idle in the weeds, and I stopped 5 or 6 times to admire peculiar vistas which would have made a good photograph or painting.

After Brookens I walked 1 mile home. It was 8:00am,  so about a 4 hour workout. I still have a lot of energy, so I am thinking of going to the arboretum in the late afternoon to run an hour or two of hills. I better take a nap beforehand!

PM - I took a 90 minute nap mid afternoon, then ran 1.75 miles to the arboretum. A light rain was falling, which made things easy for me as I ran up and down the hill. I ran an easy pace on the hill for 1 hour and 40 minutes, then ran 1 mile back to town.

No knee stiffness felt during any part of either run today, so things are going well right now. I did not feel overly tired, energy was at a high level, I guess 2 hour run segments have gotten easy for me.

I need to keep in mind that my knee felt awesome leading up to the Devil's Lake 50k, then during the early part of the race everything went to hell. I am doing everything I can to be ready for the upcoming 50 miler, I hope the knee behaves on race day.

Ran 12 x 110 yard all out sprints, barefoot, at the local hs football field. My hamstrings did not recover until Wednesday.

I planned to do a track workout, but decided it would be more fun to run 1000m hard loops at Busey Woods. My left hamstring was tender from Monday's sprint workout, but after a 2 mile warm up it felt pretty good, so I went ahead and ran 7 x 1000m loops. I had forgotten how fun it is to run fast in the woods, as swift as the deer and the birds -such a liberating thing to do.

Thinking about this woods style of running, it is my strength and joy - hurdling logs, taking careful, yet carefree steps upon rutted dirt paths, slicing through narrow corridors of tall weeds, dodging trees - I feel more an athlete and pure animal than runner. Running on roads is for a different breed, of which I do not belong.

More woods loops, same thing as Wednesday, 7 x 1000m hard running on dirt paths, circling round and round, up and down, dodging and skipping through all kinds of soft and thorny stuff. What great fun -running fast, legs strong, feet light and quick.

More 1000m loops at Busey Woods. I look forward to this type of run because it is so much fun, and I gain some speed fitness in a short amount of time.

The past 5 weeks or so I have been feeling great - lots of energy, a good mix of endurance and speed, fast recoveries. Also, the last time my knee bothered me was almost 2 weeks ago during the final miles of a 31.5 mile run. The next day it was fine, and has not bothered me since.

Only a few days remain before I stand at the starting line of the 50 mile North Country Trail Race. Everything feels great, physically and mentally. Because my knee has not been hurting I have confidence that I can finish the run. Not only that, but this is a race where I am planning to give a 100% effort. A few of the races this year have been run for training purposes, and I made sure to give less than a full effort so that I could make a quick recovery. The recent half marathon, the Devil's Lake 50k, even the shorter 7.5 mile trail races have been run at moderate exertion. I did give a full effort at the Howl 8 hour race last month, although I did take it easy during portions of the race (long aid station stops, lots of walking breaks).

So I plan on running the 50 miler this weekend at maximum capacity. I am going to take risks - starting out slowly the first mile or two, but quickening the pace fairly early, maintaining it as long as possible; shorter aid station breaks, if possible - while I feel slowing down and taking my time while refueling is a good strategy for finishing a race, the time does add up, so I want to try getting in and out faster than normal. I am not sure if this will help or hinder the final result, but it is something to try; I plan to run the uphills and downhills, if possible. I will walk on occasion when I feel the need, but not on the hills, that is a place where I can gain time on close competitors, and I love running hills, so no need to walk unless I am bonking.

From the above I can see that my confidence is tangible, however, I am still cognizant that a lot can go wrong during 50 miles of running. My knee may start to hurt; I could fall and injure something; all of my risk taking could backfire, forcing me to bonk and walk many miles. I remember talking with Ken W., a runner who is a little bit faster than me. He told me when he ran a 50 miler last spring he bonked at mile 40 and had to walk the final 10 miles - ouch! I imagined Ken cruising along quickly during the first 30 miles, then starting to feel fatigued at mile 35, but refusing to slow down - and then BAM, it is all over in an instant because the body refuses to take that kind of abuse. I guess the lesson to be learned is to give 100%, but within reason - if my body tells me to slow down, I better listen.

Rachel, Maggie and I went out to Kickapoo again, and so I got a chance to run the beautiful Out & Back trail. My favorite part is running along the #6 mountain bike single track - the steep, twisting, rocky hills make the running exciting and risky.

Even though I ran fairly hard yesterday, I did not want to pass up running at Kickapoo. I ran the trails moderately, not giving too much effort, but the final 1.5 miles I cranked the pace down to 6:15-6:30 and cruised to the finish.

I once again felt really good and strong. Tomorrow I plan to do a few hill sprints and strength exercises, then it is all rest until Saturday.

 50 Miles to Redemption II

The 3 weeks prior to the North Country Trail Run had  been my best training for 2009. No knee problems, plenty of energy, and my upper body and leg strength was solid. It was almost as if I had been given a 3 week refresher on what being young feels like, minus the mental/emotional confusion.

The 6 hour drive north to Michigan gave me time to reflect on the upcoming race - strategy, tactics, etc. I was not feeling nervous,  but this in turn made me hesitate - was I being irrationally overconfident in my ability to cover the 50 mile distance?

Perhaps all of the 50 mile blog reports which I had read in the weeks before the race  had given me a false impression that it was a common thing which anyone could do with a bit of preparation and luck. Story after story of people moving up from the marathon distance - after a few months of training, voila, a successfully completed 50 miler. Was it really as easy as they made it sound, or was this yet another example of how reading books/blogs creates fictional realities which exist only in my mind?

I recalled 2 books which I had read of the 1972 world chess championship. Both books covered an interesting scene of a Fisher blowup - one painting the chess genius as courteous and handsome, the other describing him as a man-child with a wicked temper. Both were correct, but if I had read only one of those books I would have had a gross misrepresentation of the future champion.

So I read many 50 mile race reports, hoping to get an accurate feel for what I was about to confront. I found myself disregarding the stories which made the distance seem easy and a finish inevitable, for surely this was not going to be true for me. I wanted to read descriptions of epic meltdowns and brutal pain; laying on one's back after a fall at mile 43, staring at a ruthless gray sky, crying aloud in an awful animal-like angst. What was more inspiring, I wondered - a gifted, handsome runner making a 7 hour finish seem easy, smiling and waving at the camera while crossing into the chute; or a runner with poor genetics and worse luck, having everything go wrong on race day, yet still clinging to the belief that the deuce of clubs can, maybe once, defeat the ace of spades.

In the hotel room the night before the race, I calmly prepared my clothing, shoes, drop bags. I had been fretting about the 2 drop bags for weeks, wondering what should be placed in each. I was unable to make any final plans, wondering about my inability to make what seemed like a simple series of decisions. But with time now running out, I quickly placed the needed items in each bag, and moved onto more interesting things.

The time had come to lay in bed, doing a bit of reading to stoke the fire in my heart, followed by a slip into dream and sleep. I usually read stories of running the night before a race, but I decided this time to return to the source  - Emerson. I opened a book of his Essays, a copy printed in 1883, and found myself reading lines such as "Trust thyself : every heart vibrates to that iron string." "Whoso would be a man, must be a nonconformist." "There is a time in every man's education when he arrives at the conviction that envy is ignorance; that imitation is suicide." "What I must do is all that concerns me, not what the people think. This rule, equally arduous in actual and in intellectual life, may serve for the whole distinction between greatness and meanness."......

Standing around the Big M trail the next morning, 5 minutes before the stampede, I was still calm and serene - truly a case of ignorance being bliss. The race director was broadcasting music, and this was the first time I had heard something other than Journey or Lynard Skynard at race headquarters - it was the Fleet Foxes singing Ragged Wood!? That could be a portent of good things to come, I hoped.

A group of 225 runners, most running 26.2 miles, the rest doing 50, moved forward into the great, silent light of morning - clear skies, no wind, 45 degrees. To make the distance true, we ran across the parking lot and down a paved road for 1oom, turned around at an orange cone, a volunteer glibly telling us we were doing a great job. A minute later we entered the soft, loamy single track, which we would not leave throughout the day.

The hills began right away, and I had no intention of walking them. It appeared that everyone else had the same plan, for we were all motoring up and down, at what seemed a quick pace. The path did not allow for easy passing, so everyone marched in line to the drum beat of foolishly fast motion.  The majority of the blogs I read have imparted the conviction that the holy grail of running is being in possession of the ability to start a race moderately while at the same time bursting with energy, happiness, and love. The runners who cannot follow this rule are the ones who have lapses in imagination - they cannot picture what the future holds 2 hours hence.

Fortunately my imagination did not fail me on this morning, so I began stepping aside to let runners pass 1 mile into the race. This happened numerous times during the first 3-5 miles. I would hear footsteps, turn around to see a group of runners hauling ass, then step off the trail to let them pass. Because of all the starting and stopping, I was having trouble finding an appropriate rhythm, and I believed I was  pushing too hard. I reminded myself that if I was lucky I would still be running as the sun was setting, and I presently could not yet see the sun because it had not risen above the tree line - it was going to be a long day.

During this first 5 mile segment, other than pushing a bit too hard, I noticed how good I felt. I was stepping quietly on the trail so that I could not hear my feet grazing the ground. As I passed a runner he said, "your too quiet."  I knew he wasn't talking about my lack of morning wit, so that made me feel good. I made sure to look closely at the surrounding landscape, and was surprised how hilly it was. The course description on the entry form ("The trail is a single-track hiking trail with enough hills to make for a challenging race. There is no high altitude to contend with, no rocks to jump over, and no stream crossings to wade through, just a beautiful forest with a few roots to remind you you’re not on pavement.") made me think there would be 25-35% hills. Why I thought this I don't know - perhaps if they would have left out the part on what the course did not have, I would have focused more on what it did have - a fair amount of hills, as in 70-80%.

The first aid station at mile 4 popped into view quicker than expected. I recalled my first ultra at Farmdale, and how it seemed as if an hour had passed before arriving at the aid table. So I was already into the desired running trance, and as I headed to aid station two 3 miles away I caught up with a man who seemed to be uncomfortable with his form. When he noticed me behind him, he told me his stomach was upset. We started a conversation and I found out this was his first 50 miler also. He was a 3:30 marathoner, so a little faster than me. He asked if I had any time goals for the race. "If I'm having a good day I'd be happy with 10 hours, but most likely I'll be finishing between 11-12." "Hey, I'm shooting for 10 also. We should run the race together." This request/suggestion struck me as an unwise idea - because of his stomach issues he was moving slower than I wanted to at the moment, and later on he would probably want to go faster than my pace. I learned a while ago that following another's pace, even in a spirit of camaraderie, kills the race. Running slower than I should be uses just as much energy as running too fast. I was uncertain how to answer, so I didn't say anything. We ran along for about a half mile, and when he started to walk a hill I decided it was time for me to move ahead. We slapped hands as I passed, wished each other luck, and went our own ways.

The single track was beautiful, the day was warming into the 60's, and the forest was quiet and heavy with tree sap. I glimpsed the sun rising into the tree line. I was not wearing a watch, so the sun was my time piece.  My plan was to keep running until the sun was sinking into the western trees. I was now in the midst of the challenge. After thinking and analyzing about this day for months, actually, for the past 20 years, I felt satisfaction in having come so close to achieving this crazy dream of mine.

I was wearing a black long sleeved shirt over my black singlet, and planned to remove it at the 13.4 mile drop bag/aid station. I was not carrying a water bottle, but planned to pick one up at my drop bag. I had filled it with a lemonade/chia seed mixture,  knowing it would go down well at that point of the run.

When I rolled into the 2nd aid station at mile 7.1 I felt my lower knee give way for a moment. I groaned - how, why, and what the hell?! I had felt nothing but love from the knee for the past 5 weeks, and now on race day, only 7 miles in, it decides to shoot me into runner's hell? After eating a salted potato and a pbj slice I made my way back toward the trail, the knee feeling fine. Perhaps the hilly terrain irritated it, but hadn't I worked hard on the hills at home? I decided that if the knee was going to be in constant pain, I would stop at the end of the 25 mile loop. There is always another day to fight.

I tried to forget about the knee, and it was easy enough because it wasn't hurting. I had moved somewhat quickly through the two aid stations, but still slower than most of the other runners who were nearby. The trail was starting to get quiet, runners were spreading out, and I got into a nice groove, experiencing the silent drama of the woods. I was feeling fresh, and I wanted this feeling to last as long as possible.

As I left the 3rd aid station at mile 10.2 I overheard one of the volunteers ask who was running 50 miles. Only one man raised his hand, and I took note of him. About a mile down the trail I stopped to stretch my legs on a ridgeline. I saw the 50 mile guy run by, along with a few marathoners. When I started running again they were out of sight, but because I was running all the hills I soon caught up to Mr. 50. I decided to follow him and he turned back to me and introduced himself. I usually dislike talking during races, but I was feeling comfortable and we discussed our running histories. His name was David, and he had run numerous 50's and was hoping, like me, to one day attempt a 100 mile race. We discovered that we had both run the Grand Island Trail Marathon back in '07.

Arriving together at the half way aid station, mile 13.4, David  did not stop to eat or drink, he just kept motoring along. I was sorry to see him leave, but I had been looking forward to this aid station because I could shed my long sleeved shirt (it was now in the upper 60's) and drink my lemonade. I also drank a V8, ate a few nuts, and grabbed a kiwi for the trail.

The woods were now dappled in warm light, and I ran in solitude, enjoying the quiet, just like on a training run. I was feeling strong and fresh, and the food and drink had nourished me. I was able to keep a steady pace throughout the next couple of aid stations. Miles 13-21 had the least amount of hills, so there was some easy flat running through small stretches of sun drenched land.

At mile 19 I came upon 2 athletic, muscular men. They did not appear to like being passed by a small skinny guy, so they picked up their pace and followed me. One of them was an ultra expert, because he was giving advice, and I overheard him say, "running these hills is gonna make you pay later". He was talking with his friend, but maybe he was aiming it at me? He was probably right, but I had my plan, and I was sticking with it. I decided to let them get ahead, so I stopped for a walking break on the flat. About a mile later I passed them because one of them had taken a fall and was banged up. I asked if he was ok, and he said yeah, so I kept on my way and never saw them again.

When I was getting close to aid station #7, mile 24.1, I caught up with David on a long hill. I was still running everything that had an incline, and David was walking some of longer ones, which seemed more numerous as we neared the end of the loop. After the aid station we decided to run the last mile together to the start/finish area. I was happy to see that the final mile was a gradual down hill, so the last mile of the race was hopefully not going to be too difficult.

When we entered the open area at loops end a woman called out our names and said we were 50 mile runners. The crowd cheered, and I was happy to have reached one of my goals for the race - to feel somewhat fresh at the end of the first loop. As I left David I said, "now the real race begins". I noticed that the finish clock read 4:44.

So far I was having a great race, but there was still 25 miles to go, and anything could happen. I watched David efficiently get out of the aid station and back onto the trail, while I stuffed my face with gels, fruit, nuts, and refilled my bottle with lemonade. I figured it would be a while until I saw David again, but that was ok, we each had to run our own race.

I started the 2nd loop with a 200m walk. I wanted to make sure I felt fresh beginning what I knew was going to be a difficult 25 miles. I looked into the sky and saw the sun high overhead. I was racing the sun, and keeping up with it so far!

The first 4 miles did not seem as easy as the first time, and the hills seemed longer and steeper. I surprisingly caught up with David because he was walking the hills. I passed him on a long ascent, and he said, "your one tough runner, James." I told him I wished I could move out of an aid station as fast as he could, and then I left him on the hill, not to see him again until after I had finished.

I was now on my own, the day growing warmer, quieter, the solitude creating a nice space in which I could grab hold of a long, eloquent running trance. Once I had it I did not want to let go. I was alone for the next 12 miles, gliding with the light, hiding in the shadows. I was expecting some major problems during this loop, but thus far nothing befell me but good fortune. No blisters or stomach problems, and I had only peed once, even my quads were holding up against the unrelenting hills.

When I arrived at aid station 2, mile 32.2, I saw two young female runners taking a break at the table. After I dunked my head in water I asked them how long we had been on the course - I was curious to know my approximate 50k split. They told me we were at 5:52, so subtracting 12 minutes to bring me back to mile 31 means I hit the split at 5:40. I was pleased with this, because I remembered my time at Devil's Lake was 6:22.

I ran a bit with the girls until the next aid station, mile 35.2. As I was getting ready to leave the station I saw one of the girls walk off the trail into the brush, I thought she had gotten lost, but then I saw her pull her shorts down. She saw me coming and laughed. I said "oops!" and quickly turned around and walked back to the aid table to eat another potato :)

The girl who had pulled her shorts down would slow up on the next segment, and I only saw her freind, who flew down the trail ahead of me. Before she was out of sight she called out, "I want this race to be over!" I realized I was still having a great time, and did not want it to end. I was in a Zen state, not rushing, remaining centered. The place to be was here, mile 37, aid station 4 soon approaching.

I was back on my own, passing a few hurting runners who were now walking. I had the urge to pee at mile 40, so I walked off trail and as I stood waiting for it I felt my blood pressure drop and I was worried I was going to faint. Just as I was about to lay down and elevate my legs my pressure stabilized, and I concentrated on peeing. I stood there, whispering "no blood, no blood, no blood..."  - it was clear.

The woods suddenly seemed sinister and sullen, and I had the sinking sensation that I had taken a wrong turn and was now lost. This was the worst possible time to get lost, because fatigue was  settling in, and the last thing I needed was to waste my energy on finding my out of a dark, lonely forest. As I ran along, trying to recognize a guide post or tree, I thought of Greg's 100 mile report, and how he believed he was lost late in his race. He called his sister, and they both soon realized he was on the right trail. I had no one to call, and even if I did, I didn't have a cell phone. I considered turning around, but kept moving forward while trying to decide. I slowed down, and even walked a hill, hoping someone would catch up to me, but whenever I  turned around all I saw were heavy tree shadows and a silent sun. Just as I was about to give up hope, I saw a female runner, but she was running toward me! "Oh no, %$#@, *&^%, !@#$!!, now I was going to have to turn around and head back to where I had come from.  I stood still on the trail and asked as she approached, "I'm lost, right?" "NO!, Your doing great, only 1 mile to the aid station, keep on going!" I was so relieved to hear that, so I continued on my way in a much lighter mood, forgetting to ask where the heck she was running to.

As I approached aid station 5, mile 42.1, the volunteers went nuts, cheering, telling me I looked great. I knew it wasn't true, but it was good to hear nonetheless :) After filling up on food and drink, and even an S cap as a precaution, one of the volunteers told me, "only 7.9 miles to go!"  As I walked out of the station sucking on a gel pack I thought, "only 1 Kickapoo Out and Back and it's all over!" I was excited because I knew how much I had enjoyed last weeks run at Kickapoo, and it only took 70 minutes of relaxed running. I'm not sure why I  thought I could run relaxed for this stretch of 7.9 miles, but I believed I could, so I started up, a little slower, a little stiffer, but my form was still good, I was still light on my feet, and I was still racing the sun, which was now inching closer to the trees. The day was getting on, and so was I.

At mile 44 I felt a peculiar sensation, as if someone were thinking of me and sending good vibes. I thought of JD, because he told me he was going to do just that, and I realized that he must be finishing up his marathon - "GO JD" I yelled  into the trees.  I wanted to laugh, but instead was overwhelmed with emotion and felt like crying.  A couple of minutes later I found myself running up a long hill, and I wanted to cry again because somehow I was still running up a hill at mile 44. I felt proud at that moment, knowing my training had paid off. I also knew that I was most likely going to finish the race. I had not thought of that until now, and it was amazing to imagine achieving a 20 year goal. I still did not believe I could run for an entire day, but the big old sun was sinking lower, and I could sometimes see my lanky, crooked shadow running in the ferns beside me.

I reached aid station 6, mile 46. I saw an old guy with gray hair, I couldn't tell if he had caught up with me, or I him, but we were now even, basking in the glow of a run almost complete. We took off down the trail together, and I asked him how long we had been running. "8 hours and 59 minutes" was his reply. "Are we going to finish in under 10 hours?" I asked. "Oh yeah, you know it".  4 miles in one hour, could I do it?  Just like at Howl, I could not add up time and distance correctly. Of course I could run 4 miles in 1 hour, however, if I walked a portion of the trail, then....

So I started running faster, feeling more at ease, and even though I was now walking some of the longer hills, I was still trying to run some of them, and was pulling away from the old guy. I caught up with a young lady on one of the hills, and decided to slow down and follow her into the last aid station. I wanted to make sure I still had something left for that final downhill mile.

When we reached the final aid station, mile 49.1, I splashed some water on my head and headed up the final hill. When we neared the top I called out, "do you have anything left for a kick?" "I don't know, but I'm gonna run it as hard as I can." I liked her answer, and thought, "just one Busey Woods loop, and it's all over!" It was as if I had run a 49 mile recovery jog, and was now ready for my lone interval. I felt my legs  rev and pop and the adrenaline started to flow. I passed the girl and got into my interval pace, clipping along at 6:30-45 pace - of course this wasn't too hard since I was going down hill :) But my form was still there, and I felt like I was just starting a set of reps. It was too good to be true, but it really was happening.

With 200m to go I pass a guy standing by himself on the side of the trail and he yells out, "your running too good for this part of the race, they are not gonna believe you!" I smiled and kept on galloping, my favorite part of the rep, when I kick it in, legs circling like a bike, arms moving fast, breath heavy but controlled. I see the path come to an end and the space opens up to cheering people. "#75, 50 mile finisher!" People clapping and shouting, I flow in, and finally, finally! come to a... stop - 9 hours, 44 minutes, 05 seconds after taking my first step.

I walked around a bit, happy, elated, feeling tired, but strong. I drink and eat, and then wait at the side of the chute for David. I know he is going to finish in under 10 hours, and at 9:56 I see him and before he stops he slaps my hand, and I cheer him to a great finish.

A little later David calls over to me, "James, you want some chocolate milk?" Whoa, that sounds incredibly right, and soul nourishing! I rush over to him and take the Deans Choco Chug, pop it open, and as I gulp it down, I eye the sun, still in the sky, heading for the trees. Feeling the milk energize me, I realize I still have not run from sun up to sun down. Today was close, but I fell short. "I have to make a phone call and run an errand, you gonna be around later, James?" "I'm gonna walk around a bit, then drive back to my hotel and crash." We say goodbye, and I walk down the sandy path by myself, gazing at the trees.  Dusk light is coming on, there are runners still out there, facing down the day.

I didn't run for 7 days following the 50 mile race. I walked, biked, and did strength exercises. 

I decided to make my first run a 7.55 mile trail race at Kickapoo. My thighs were about 75% recovered, had some lingering deep muscle soreness. 

I ran a moderate 8:00 pace the first 3 or 4 miles, then went a litle faster to end the race. Not too bad a result considering what I put myself through the week before.

2 miles barefoot on the grass loop at the arboretum.

It has been 6 months since I last wore a trainer/heeled/cushioned running shoe, I can't see myself ever going back to that type of shoe. I am wearing the lightest shoes I can find, with the least amount of cushioning, and with the lowest heel. The conversion fixed my achilles problem, it never gets sore anymore. If that darned 28 mile snow run last winter hadn't wrecked my knee, I'd be happy. It is slowly getting better, and I am hoping it will one day be 100%.Makes me wonder how I will train in snow this winter. I will try to avoid super long runs in thick snow, but maybe I can get away with runs shorter than 2 hours.

I wasn't sure if running the Kickapoo race would set my recovery back, but today my legs felt 90%, the deep thigh soreness is just about gone, and a slight fatigue is all that remains. 

I recently bought a pair of NB LDS spikes. They are 6 ounces, and feel comfortable on my feet. I felt like doing hard loops at Busey Woods with the spikes, so I rode my bike there and warmed up a mile on the horse track, then did 6 x 1000m loops at hard effort. Everything felt fine, so that made me decide that I will be ready for the Farmdale 32 mile race on October 17.

When I got home I registered for the race, and am looking forward to seeing how I do this year. Last year Farmdale was my first ultra, and I feel I have gotten stronger since then. They changed the course this year, shortening it by 1.5 miles. If I am feeling good I plan on giving another 100% effort.

The training I will do leading to the race will be hard loops at Busey, one 2-3 hour hill session, and maybe some hard sprinting. 

One of my best speed workouts of the year. Quads felt fully recovered from the 50 mile race 2 weeks ago, so I was able to put in a solid effort of 10 x 1000m hard loops around Busey Woods. #'s 9 and 10 I was feeling gassed, but still was able to hold on to finish strong. 

Followed up my best speed session of the year with my best hill session - 3 hours 15 minutes running up and down the arboretum hill. Felt good the whole way, although I got some hot spots on my feet from the new spikes. At least I know not to wear the new spikes at Farmdale, I will use the slightly heavier spikes which I wore at the 50 mile race.

My confidence is high for the Farmdale 32 miler on the 17th. My speed is coming around, and my endurance is growing to ever greater heights. Keep it rollin.....

I had a lower back spasm at work this morning. I don't lift heavy objects for my job, instead I was looking though a payroll binder and had my left arm lifted for a few seconds, and this caused the injury. I have a history of lower back spasms starting from when I was 23, so this is nothing new. It will either slowly  improve and be better within a week or two, or get progressively worse until I am unable to walk. I will hope for the former.

Fortunately, running has always helped the spasms, so I set out in a cool (low 50's) rain and made my way to Busey Woods. Once there I set into my usual routine of hard 1000m loops. My back had loosened up sufficiently on the 2 mile warmup to the woods, so it did not hinder my form too much. Other than the back, I felt strong - lungs were taking in air better than usual, and my legs were ready to rumble. Did 6 hard ones in mud and slop, it was a blast.

There was a group of 12-15 students studying trees on a segment of my loop, so I passed them 6 times, they must have thought I was crazy. They were under umbrellas, and each time I passed them I had more slime and mud on my legs and shorts. I even had some blood on my arm from getting ripped by a thorn bush.

1 week to Farmdale. If I can get my back in order I feel I can run a good race. Last year I averaged a 10:59 mile pace. I am hoping to run it this year in 10:00 pace, so that would give me about a 5:20 finish time. That is probably the best I could do, if anything goes wrong I will probably finish in around 5:40-50.

Next up, hard sprints on Saturday....

I have been getting into faster type workouts when tapering for an ultra, so today I decided to go to the track and do hard 200's with a 100m resting jog. This is a tough one for me, but beneficial, as I usually feel stronger in subsequent workouts.

Last year I would hit the 200's at max pace, and within 15-20 minutes would have to stop from exhaustion. Today I wanted to last longer so I hit the 200's at 80% max and was able to hold steady for about 30-40 minutes. 

Next up, hard 400's on dirt roads.....

Running to the arboretum my legs were springy and I was running faster than normal. This must be from the 200's I did at the track a couple of days ago. 

When I got to the arboretum I prepared myself for my hardest test yet for speed, hard 400's along the dirt road rectangle. The 2 long sections are approx 400m, and the short segements 250m. I planned to treat each 400 as if it was the final stretch of a 7 mile trail race - a 100% all out effort. I planned to walk the 250m segment after each burst.

I was able to do 8 x 400m and still feel fairly fresh after. Had this not been a taper week I may have been able to push to 12-14 reps. 8 was just right though, enough to tax my body, yet not too much where I am feeling wasted.

The training weeks leading up to Farmdale have been super, my confidence is high, and I am ready to give a 100% effort this Saturday.

My back spasms from a few days ago have gotten better, so that is good news.

Just one more workout - a 200m hard/100m easy session tomorrow, then rest until Saturday.

I planned to do some 200m reps followed by 100m rest, but when I arrived at the arboretum I felt like being spontaneous, so I ran as hard as I could for as long as possible (100-600m), then slowed to a jog for a short recovery, and started running fast again.

After a mile and a half of hard running I felt an odd cramp in my upper left side/back, right under the armpit. I had to slow down, and then realized the cramp brought on a bit of asthma, so I could not fully recover in a reasonable time. I kept breathing hard so I walked about 200m, then tried running hard, but it was difficult to do so because I could not get enough air. I walked to the monkey bars and did some strength exercises, by then the asthma had disappeared, so I ran home, alternating fast and slow. 

Other than the strange cramp and asthma, everything felt good. My legs were strong and fresh, which is a good sign for Farmdale. If I was running a 5k this Saturday I would skip it, as I can't sustain 6:15 pace during my allergy season (Sept-Nov). But since I won't be running any faster than 8:00 pace during the 32 miler, my lungs should be able to hold up.

I did feel a slight knee weakness when I got home, but it felt better the next morning. I believe the knee is slowly getting better, but high intensity efforts still irritate it, which is probably why I sometimes feel a bit of pain during a race. Even in the longer races where the pace is slow, I am pushing harder than I normally would in training, and this causes the knee to act up. So I am expecting the knee to be a bit bothersome this Saturday, but hopefully like the 50 miler, it will not slow me down or make me quit the race.

I decided that my first 100 mile race will be at McNaughton Park on April 10-11, 2010. I most likely won't finish the whole distance due to the difficulty of the course (lots of mud and hills), but I am looking forward to running as many 10 mile loops as I can.

As the Farmdale race approached, I was completing some strong training sessions – 3 hours of hills 11 days prior, and lots of speed running to balance the endurance. Feeling confident, I decided to switch my usual goal for an ultra race. Instead of just trying to cross the finish line in one piece, I wanted to try and achieve a specific pace.

Thinking back to last year’s race, which was my first one longer than 26.2 miles, I saw some areas where I could improve, such as getting out of aid stations faster. I also started conservatively and slowly worked the pace up, finishing the last few miles with a quick (albeit painful) pace. I averaged 10:59 per mile, so I decided this year, having more experience and finally starting to work some speed into my training, to try and reach 10:00 pace.

During the 2 hour drive to Farmdale I formulated a strategy for how I could accomplish this ambitious goal. Remembering back to the Lake Mingo 7.1 mile trail race earlier in the summer, where I ran a hard effort, and then, 15 minutes later, ran the course 2 more times to turn the day into a long run, I decided I would break the Farmdale race into 4 segments, to match the 4 x 8 mile loops I would have to complete. The 1st loop I would run at a hard pace, followed by a relaxed 2nd  loop to recover. The 3rd loop I would run hard, and the 4th loop I would  try to hang on.

There had been a lot of rain during the week leading to the race, and when I arrived at farmdale I saw that the grassy start/finish area was sloppy and drenched. The race director informed us that most of the course, however, was in good condition, so that was good news.

The 8 mile racers lined up with the 32 milers, and the race director decided to send the 8 milers off 10 minutes before the ultra gang. Standing around in shorts with the temp in the mid 30’s, I decided to do some push ups to keep myself warm. As I pushed myself up and down I heard a man say “would you like me to sit on your back to make it more challenging?”. I looked up and smiled, and then saw a woman taking my picture, then another person said, “you’re the man!”. After doing the pushups I walked over to the camp fire and warmed my hands and legs.

When the time clock read 10:00 we began the adventure and I found myself feeling fresh and  ready. I started off quickly, and was actually within sight of the leaders during the first mile. Last year I was dead last after 400m, so it was a new experience for me to be pushing the pace right at the start.

Even though I was running at a fast ultra pace (8:30-9:00), my breathing was easy, so I knew I wasn’t pushing myself too hard. After crossing the ankle deep water on the spillway at mile 3, an Asian man came motoring past me and I decided to push the pace downward and followed him until we reached the one and only aid station on the course at mile 5. I then let him go and backed off the pace a bit. I started passing a few of the 8 mile racers during the final 2 miles of the  loop, and when I reached the end the clock read 1:24, which meant I had run the loop in 1:14, for a 9:15 pace.

As I refueled at my car I still felt fresh and strong, so I knew I hadn’t pushed too hard. And I was happy that I could now back off and run comfortably slow during the 2nd  loop, to help me recover for a hard 3rd  loop.

Having uncharacteristically started quickly, I knew that slowing in the 2nd loop meant I was going to be passed by a few racers. During the 2nd mile three runners came quickly upon me so I moved off the single track to let them pass. As the 3rd one passed I started running again, but after 10 steps he pulled off the trail to let me pass. He told me I was faster than him, but I doubted that as he was the one who had caught up to me. After a mile I decided to stop and stretch, and he re-passed me. I soon caught up to him and followed him for a bit. He told me his hip was hurting, I passed, and never saw him again.

I had a hard time deciding which shoes to wear for this race. I knew my cross country spikes would work well, but I was intrigued by my newly purchased long distance spikes, which were 2 ounces lighter (6 oz) and had a longer, sharper spike. I wore the LDS during my recent 3 hour hill run and they had started to rub my feet raw by run's end. I therefore knew that the max I could wear these was 3 hours. I finally decided to start off with the LDS and then switch over to the cross shoe once my feet started to hurt. The course was a bit muddy in spots, and in addition to the ankle deep spillway crossing, there were 3-4 tiny creek crossings which would re-soak the shoe. This meant that after mile 3, I would run the rest of the race in wet, muddy shoes and socks. I was curious to know if my feet would blister from the moisture, but thus far, about 10 miles into the race, my feet appeared to be in good shape.

About this time I also realized that creating a time goal for an ultra made it more difficult for me to achieve the desired trance state of running which makes these super long runs so enjoyable. My mind was focusing on what needed to be done to achieve an optimum future time score, rather than concentrating on the present state of affairs. While the run thus far was flowing smoothly, I was concerned that the mental strain of trying to achieve a difficult time goal would eventually wear me down. I tried to create a balance in my head between the present and the future, but I will admit that this type of running is not only more difficult, but also not as enjoyable.

Having to run 5 miles to get to the only aid station out on the course, I was beginning to feel that my calorie intake was not sufficient. I had made the mistake of not bringing gels, because at the ultras I had run this year, all of them had gels as part of their food offering. I was also relying on my favorite energy food, boiled potatoes dipped in salt. Unfortunately the pickings were slim at Farmdale's aid table - cookies, candy, grapes, pbj's. I chose to eat the pbj's and the grapes, but I felt this was not enough, and as the race wore on I began to feel my energy dwindling toward empty.

When I reached the end of loop 2 the clock read 2:44, which meant 2:34. It seemed hard to believe that I ran the 2nd loop only 6 minutes slower than the first. I decided that the clock must have been reset to reflect the actual ultra race, so I was now running an accumulated 10:15 pace. I knew by now that my goal of 10:00 would not be achieved, because I doubted I could negative split the race. This was somewhat of a relief to me, because I could now focus more on getting into a running trance.

At my car I refueled as best I could, but I missed the quick energy lift potatoes and gels could furnish. My feet, although feeling stifled in wet socks and shoes, were surprisingly in good shape, so I decided to continue wearing the LDS spikes. I loved how the shoe, even when soaked and covered in mud, still felt light on my feet. I recalled last year running the race in a high heeled cushion shoe, and with each step I could feel my feet sinking into the soaked softness, the squishy heaviness making for a miserable effect. Because the LDS has no cushioning and a minimal amount of material, there was no feeling of extra weight or squishiness.

Starting out on the third loop my legs still felt fresh and strong, so I started to run with more of a purpose. The first 5 miles were somewhat slow going, and also a bit lonely, as I did not see a another runner out on the course. I surprisingly was not being passed, but I also wasn't passing anyone either. Having started out quickly, I had already passed all of the slower runners during the first mile, and I was not going to pass any of the speedsters. I was in a place where I truly belonged, behind the top 20%.

At the aid station I caught up to one of the runners who had passed me during the beginning of the 2nd loop, and another runner was catching up to me, so I now had company. I let them go as we left the station, but soon after I caught a nice boost in energy and my pace quickened. I caught up with both runners and we ran single file down the narrow trail. My plan was to string along until the end of the loop. The leading runner seemed irritated that we were following him so he started blasting the downhill portions of the trail, and our tight line spread out, with me trailing far behind. Whenever the course flattened I would catch up to the two others, as my pace was quicker on the flats. Then another downhill would come and I would lose contact once again. A mile before the end of the loop the lead runner's pace dramatically slowed, and the other runner and I passed, and we ran together until the end of the loop.

As we approached the clock, which read 4:09 (10:22 overall pace), I wished him luck, and ran off to my car to refuel. I was starting to feel spent because of calorie deficiency. I ate a cliff bar, a kiwi, drank a V8, but I was sorely craving salted boiled potatoes.  Expecting my feet to be in pain at this point in the race, they were instead still strong and stable, so I decided to run the final loop without changing shoes or socks.

Before starting off I stopped into the port-o-john and peed for the first time, then walked about 200m before finally starting to find a running rhythm. As usual, I was slow in getting out onto the course, and I had seen both runners from the 3rd loop start before me.

After a mile I caught up with the runner who had  pounded the downhills, but instead of passing him, I slowed my pace and started eating a 2nd cliff bar and drank some fruit juice from my bottle. I was falling into deep energy depletion, and was starting to feel desperate for calories.

During the 5 miles leading to the aid station, I felt myself getting slower. Somehow I was keeping up with the other runner- passing him, only to be passed by him a little later, and then he would slow and I would re-pass. We pretty much stayed together until the mile 5 aid station, which meant only 3 miles remained. I was hoping to arise from the dead but after eating a pbj slice and some grapes, I felt it wasn't the right type of food to do it. I was falling deeper into despair, and contemplated what would be better, finishing the race or laying on the side of the trail and falling asleep.

For the first 29 miles I had run all of the hills, but now I was forced to walk some of the steeper inclines, out of necessity. I just did not have the energy to get my legs going. I decided I was in a state of semi-bonk, the only thing missing was the awful feeling that 1 mile feels like 2, and 3 miles may as well be 10. When I was able to run I was going at a decent enough pace, probably 10:30-11:00. My leg muscles felt great, no quad soreness, but I did notice that my calves were feeling tight - I will choose tight calves over sore quads any time. I am guessing that the flat heeled spikes were the cause of this.

I was still hanging with the other runner. I surprisingly had passed 2 female runners during this loop, but it was possible that I was looping them. I kept expecting to get passed by the runners who were not bonking - I felt like I was moving so slow - but nobody arrived, so I just kept moving forward the best I could.

With 1.5 miles to go I passed the guy who I had spent so much time with, and I saw he was hurting worse than me, as he was doing what appeared to be the bonk shuffle. We wished each other luck and even though I was feeling pretty bad, I started to run faster, sensing how close the finish line was. When I got to the 400m gravel road dam crossing I knew I had less than 1 mile left, so I sucked up my pain and tried to run with my normal form. I ran about 10:00 pace to the finish, and ran into the chute at 5:45, for a 10:48 overall pace. I had slowed considerably during the last loop, which took me about 1:30 once I started to run, which is 11:15 pace.

After I stopped running I felt the need to vomit, so I bent over, but nothing came out. I stood up, walked to my car, ate a kiwi, a few potato chips, and drank some water. I walked around for 15 minutes, and knowing I had to get the rental car back by 4:30, I soon started the 2 hour drive back to Urbana.

While I fell far short of my time goal of 10:00 pace, I enjoyed the challenge of the day, and setting up such a difficult goal for myself forced me to change my running style and made things interesting. While I prefer not running against the clock, sometimes there is a place for it, if only to break myself out of a comfortable routine.

I learned that I can't rely on all races to provide gels and potatoes, and so I need to bring my own. I think the semi bonk I experienced during the final 5 miles was caused more by lack of calories than pushing too hard prior to the energy loss.

My feet were in surprisingly great shape at race's end, with only 2 small blisters on the tip of two toes, which caused no discomfort.

Having raced 4 ultras in 4 months, it is now time to take a break from racing and get into my winter training routine - long runs out on the South Farms in nasty weather - I can't wait :)

My body must be adapting to the strain of long distance racing, because after a couple of days of leg soreness, mostly in the calves, I felt better today, and decided to run a barefoot mile at the arboretum. But when I got home from work Rachel wanted to go to Kickapoo with Maggie the dog and hike, so I brought along my running spikes, just in case I could run a bit.

After hiking in the autumn woods for a half mile, I decided to try a slow jog, and was surprised to find that I had little leg soreness, and actually felt quite strong. I ended up running the out and back loop, along with the #6 mountain bike connector, and even ran a hard final mile. I am pleased that after running a 100% effort 32 mile race on Saturday, I am already back to running just a few days later.

I was thinking about how I am going to train for the April 100 mile race, and decided that maybe I should run a few ultramarathons during the winter. Since I am going to be doing long runs anyway, I may as well throw in a few races and have some fun. These long races definitely make me feel good, and they are my true race calling - I should run as many as I can!

Wow, running lately has been too good to be true - being in 21 year old shape at 43 makes me happy! Can't fathom having fully recovered from the 32 mile race already, but there I was, doing 6 x 1000m hard loops at Busey Woods. It was raining the whole time, which was great, 60 degrees, and the trees were at the height of autumn color, the dominant hue being fire yellow. Legs felt strong, ran fast and did not get tired. Wanted to do more loops, but 6 is enough for now.

I am feeling too good to switch to winter training mode, so I am looking for another ultra to run in the next month or two. Last year Greg wrote about his 100k adventure in Chatanooga, TN, I keep remembering his struggles climbing a mountain at midnight, took like an hour to go 1 mile. That's the kind of challenge I love, so maybe I will run that race, although it is 2 months away. Maybe I can find one in November to take advantage of how good I presently feel.

I keep upping the ante for my training sessions because I have been feeling stronger as each week goes by. Maybe it is because I am running every other day because my knee seems to like that better. I have tried the running everyday routine, and while there is something to be said for it, maybe my body is better suited to running with day long breaks. On the off day I walk 4-5 miles and do strength exercises, and I can feel my running energy building, and when the next day finally arrives my leg strength and passion for the run is higher than it would be had I run an easy 3 miles the day before. So the knee injury was good for something after all.

I ran my best speed training session of the year, I have been saying that a lot lately, but today at Busey Woods I ran 12 x 1000m hard loops with a 400m easy jog for the rest. Even on #'s 11-12 I was holding it together and ran just as hard as the middle reps.

Feeling so good I registered today for the 1st annual McNotAgain 30 miler on Oct. 31 (next Saturday). I plan on giving a hard effort, and I also get a chance to see what McNaughton Park is like. If all goes well in my winter training I will be there for my 1st 100 miler next April. It is a tough course with lots of mud and hills - I can't wait to run 3 x 10 mile loops next Saturday.

Ran 2 miles to the arboretum, then an easy mile in the grass to get over to the dirt road rectangle. I stretched out the muscles and then planned to run the long sections (400m) of the road at sprinting speed. I did this workout a couple of weeks ago so I was wondering if I would show any improvement in speed endurance.

400m sprints are difficult for me because it is hard to find the right speed for the first 200m. If I run at max heart rate I will die before finishing, so I usually take it one or two notches below top speed for the first 100m, then I slowly crank up the pace.

I know it is possible to reach optimum endurance and run 100% top speed for the full 400m, I jut have to work up to it. I remember 7 or 8 years ago I was doing an 800m workout at the cemetery which entailed going all out from the start and sprint until I drop. During the first session I stopped after 200m. By the 5th or 6th session I was able to make it the full 800m at top speed, I can't remember my time, but it was the fastest I have ever run 800m. I felt proud that day.

I was happy with today's session, I was pushing myself sufficiently hard so that after each rep I wanted to quit, which is a sign that I am not dogging it. After #2 I thought, "no more!", but then realized how lame 2 reps is, so I started a 3rd, and this is how it goes in these types of workouts - just one more leads to just one more leads to just one more.....

So I got my 8 reps in, the final one was the best, I was able to hold top speed for the final 250m. I felt I could have reached 10 reps, but with the 30 miler coming up this weekend, 8 seemed like a good place to stop.

It is funny, the hardest part of the reps today were the 5 seconds before each one started. Just knowing what lay ahead.... best not to think too hard about it. It reminded me of a dentist visit, the worst part is sitting in the chair during the moments just preceeding all the action.

Ran to the arboretum and did a fartlek session. Lots of fun running fast in the wet and muddy grass and dirt roads. Just like a couple of weeks ago when I did this same workout I had a bit of asthma to contend with. It makes running fast more of a challenge, I like to see how far I can push myself on limited oxygen, kind of like running at altitude. 

Race is in just a few days, legs are feeling good, along with everything else. I am looking forward to putting in a good effort.

The night before the race I cubed 2 large Yukon Gold potatoes and boiled them for 10 minutes, placed the soft tubers in a bowl, covered them lavishly with salt and rosemary, and was then content to get some sleep, knowing I was going to be able to eat my racing super food when things started to get rough.

During the 2 hour drive to Pekin I thought about how my racing plan at Farmdale probably wasn't optimum. I kind of knew it then, but still wanted to try it for the sake of experimentation. It is too easy to accept the current running dogmas spouted in books, but it is best to doubt the veracity of everything and everybody, including myself. For this race I decided to push into my top pace right from the start, back off one pip, then try and hold that pace the whole race. I was hoping that the one pip of less intensity off my top pace would save not only my legs, but also from bonking during the later stages of the race.

I arrived at 6:15am and it was still dark. After registering I sat in my warm car and tried imagining running in the dark woods which surrounded me. It seemed disconcerting, lonely, and a bit frightening. But knowing that lots of other runners were bopping along in the night woods would probably make it seem not as bad as it appeared. As the sun began to rise my nocturnal running fantasy waned and I set up my food supplies in the back seat of the car, stripped down to my shorts and running shirts, and headed to the start line.

It was about 35 degrees and windy, so I was looking forward to running hard right off so I could warm up. I had to use the port-o-potty but the line was long and the race was starting in a few minutes, so I decided I would wait 10 miles.

With the sound of a gun we were off.  After making a hard left after 20m in the still somewhat dark shadows of early morning, I found myself running on a steep 300m downhill of uneven mud and slop. My shoes sometimes sank ankle deep, and at least I no longer had to worry about keeping my feet dry. When we reached the bottom of the hill I saw a large rectangular meadow, and we ran around the perimeter until seeing a sign which directed us onto a narrow, muddy path which went straight up. We soon got off the muddy path and ran across a big grassy field which lead us back near the starting line. I saw the port-o-potties, no line now, and I decided to run 150m off course so that I wouldn't have to wait 9 more miles. I lost about 3-4 minutes here, and was surprised that when I got back on course there were still runners behind me. I had started out quickly, was probably near the lead, and now I was near the back of the pack.

Getting off the grassy field, we entered the muddy woods and I got into a nice rhythm, passing a few runners when the trail was wide enough to do so. I saw Chris M., who directs the Clinton Lake race in the spring, and said hello as I passed. He asked in a surprised voice if I was running the 10 miler (this race offered either a 10 miler or a 30 miler). I turned back as I sped away and replied that I was running 30. "Your going too fast for 30!" he yelled; I laughed, and said, "I will find that out in loop 3." I guess I had a quick pace going, but it seemed easy, and I then knew that my speed fitness was beginning to catch up with all the endurance work I have done in the past year. Most of my training during the past month or two has been run at below 7:00 pace for the 1000m loops, and below 6:00 pace for shorter intervals. I thought about the hard 8 x 400m sprints I did earlier in the week, how they crushed my lungs and tested my will - as I merrily ran through the mud and hills I could feel the physical and mental strength gained.

Bill from 2nd Wind called out to me when I passed him, I had never spoken to him, but his training partner works with my wife at the library, so we talked a little about the course and he gave me some info on what to expect. At some point in our conversation we started running up a steep muddy hill and when I got to the top I didn't hear Bill, I turned around and he was a ways back. I continued along, feeling a little awkward because I didn't get a chance to say goodbye.

I had read a lot about McNaughton Park, the race reports from previous years were filled with graphic descriptions of the mud and hills. So far the course was not a disappointment, with all the rain we have had the past few weeks, the trails were a sloppy, thick stew, and the hills were frequent, mostly short and steep.

I caught up with a strong looking female runner and decided to follow along at her pace. We talked a bit, and I discovered that she had run this course a number of times. It was about this time that I realized getting around the course was not simple. While most turn offs were clearly marked with a yellow/green ribbon, some sections were difficult to determine how to proceed. Even though the female runner I was with had a knowledge of the course, we somehow got off trail and wandered around lost for a few hundred meters, wondering where we had gone wrong. We eventually found our way back to the correct trail, and I was glad to be with her, because I was beginning to feel disoriented.

We came to the first creek crossing, and the word "creek" does not do it justice. It was about 8m wide, thigh deep, and had a strong current. Before entering the frigid water a volunteer warned us that the middle of the creek contained a drop off. Even with this knowledge, I still  lost my balance when I stepped into the hole, and was lucky not to fall into the water face first. I managed to get across without getting carried away downstream, and I soon left the female runner and struck off on my own.

About a mile later I came to a very steep downhill. I stopped myself and wondered if I was going the correct way. I saw that there were footmarks and skids in the mud, so I decided I was not lost, and started my way down. I immediately lost my footing and slid down the hill sideways, once again my luck held and I managed not to fall. When I got to the bottom I ran for 30m and then the trail disappeared. I looked around in all directions and there was no way to proceed but back up the hill. I kept my humor, laughed, and started my way back up the muddy incline. I inserted my fingers into the mud, pulling myself up step by step. I slid down a couple of times, readjusted, and finally made it back to where I had started from. I looked around trying to determine where to go. I decided to wait for another runner, and stood around for a minute. I soon saw a group of 3 men making their way up a hill toward me. When they got to the top they stopped, then made a sharp left down an adjacent hill - I had missed the turn off arrow - so I started running after them.

I quickly caught up with the men and decided to slow my pace down and hang with them. I felt like I was going to get lost if I struck off on my own, so I relaxed and enjoyed the scenery as I loped along at a comfortable pace. Even though I had traversed a number of steep, muddy hills, my legs were still strong and fresh, and I hoped this feeling would last as long as possible.

Soon we arrived at Golf Hill, the infamous hill with a rope running along the side. On this day there was no rope, so I dug my fingers into the mud to assist my ascent. Having already skied down and climbed back up a steep muddy hill when I got off course, this one actually seemed a little easier, so there was something positive to be said for getting lost. As I was half way up this beast I thought of Kickstand Pam's excellent description :

The single track got very narrow in spots. There was just a step or two before it would just drop off. I started to fall again. To make it worse the song Falling Slowly started in my head and I couldn't get rid of it. UGH!!! What am I doing here? We reached the rope climb. Did I mention there's a part of the run that is so steep that you have to pull yourself up by a rope? The first two times I felt good. The last loop I was tiring and was shocked when I was feeling my arms give. A group of experienced trail guys were making their way up when we reached it. Everyone went one at a time. Caroline then took her turn. Then I went. As I was climbing I saw a man from the corner of my eye get on all fours and scale the mud. My concentration was blown. I lost my footing and I smashed into the ravine. I was mad, my ego was completely blown to pieces and this monkey man passes me and all I can say is wow. When I'm thinking I was to say, Um do you mind, can you see I'm in front of you, wait your TURN!!! Then he has the absolute nerve to snap at me - what did you say? All I could say was - I said wow. Oh, thanks he says and keeps going as I'm now swinging from side to side. I wanted to just go home.

Getting to the top I felt great, and decided that I was going to have to take my chances, so I passed the group and began running alone. I galloped along for 2 or 3 miles, weaving in and out of woods and  fields. As I ran along the perimeter of one of the fields I saw a man coming toward me. I knew I must be lost again. We both stopped and questioned each other about where we were going. We decided that we would continue going in the direction we already were running. About 1 minute later I hear a loud yell coming from the direction of where the guy must be by now. I decided he was trying to tell me I was going the wrong way, so I turned around and ran to where an arrow pointed me in the direction I was going before. I wasn't sure what to do, as the arrow on the plate clearly told me to go where I had just come from. Soon I see the same group of guys who had rescued me before. When they reached the arrow they immediately went into the woods! I had missed the entry path into the woods, I felt a bit foolish, but that's ok, I was still feeling great. One of the guys made a crack about me being a nice guy and waiting for them to catch up, I just laughed and got my revenge by passing them and starting out boldly on my own again.

A mile later I caught up with a guy named Paul who was running a decent pace so I slowed down and ran with him. We talked some, and then we got to the 2nd creek crossing. This one was also thigh high, but it lacked the strong current and the hole in the middle, so it was a piece of cake to cross.  A few times we both stop mid trail, look around, and say "are we lost?" We eventually see the start/finish area 200m away. We run quickly through the grassy field and I wish Paul luck as we run across the clock line. I had finished the first 10 mile loop in 1:55.

Considering the 3-4 minute time loss in the port-o-potty, getting lost twice, the extra distance thus added, and the mud and hills, I considered this to be a good time. My plan was to try to duplicate this pace 2 more times.

I ran to my car to refuel on potatoes, lemonade mixed with chia seeds, a table spoon of honey, 6 ounces of V8, sweet peanuts, and half a banana. At Farmdale 2 weeks ago I had hurt my left wrist from carrying my waterbottle, and it was still sore when I bent it, so for this race I decided not to carry my water, just run free and easy with no baggage. Because it was cool and breezy, I figured I would not sweat much, and hoped hydrating every 5 miles would be sufficient. I had gotten a few comments during the first loop, asking if I was a 10 mile runner. I wondered why they were asking me this, but thinking about it now I realize that my somewhat quick pace and the fact I was not carrying a bottle and had no fuel belt probably made them wonder if I was being stupid.

Loop 2

Unlike Farmdale, I was not ready to crank down the pace during the 2nd loop. Holding my pace one pip below max kept me from feeling tired and worn out, and I started the 2nd  loop feeling just as good as the 1st. 

As I got onto the initial downhill mudslide, I saw two runners at the bottom of the hill, and when I got to the bottom I noticed one not far behind. In the field the runner caught up to me and I picked up my pace a bit and followed him until we reached the other two. The 4 of us started our climb into the woods, and when we got into the open grass field they slowed to a walk. The field was uphill for about 200m, but not very steep, and I wondered why they were walking, but I decided to walk also, as I thought it would be good idea to stick with some runners for a bit.  

When we got back into the woods and started confronting the hills I noticed that the 3 guys ahead of me would slow to a walk, and once on the downhill the leader would run all out, getting far away from me, as I was taking my time on the downhills because of the risk of slipping on the mud. It reminded me of Farmdale when the lead runner of our 3 man group was crushing the downhills at full intensity, but after a mile of this had to slow to a walk due to exhaustion. I wondered if the same thing was going to happen today, and about a mile later the lead runner pulled off the trail and let us pass him. I wondered about the logic behind running hard on the downhills if one cannot keep a steady pace after.

To my surprise the group started to slow after 3 miles so I decided to push ahead, more confident now that I was seeing the trail for the second time. I was running close to the pace of the first loop, which pleased me, and nothing out of the ordinary happened as the miles passed under my feet.

At about mile 8 I caught up with a runner who I had earlier seen fall on one of the wood bridges. I asked how he was feeling and he said the fall had done no harm. He told me this was his first trail race and that he found it amusing that it took him almost 2 hours to run 10 miles because on flat pavement he could run 10 in 1:15.  A runner behind us said, “keep running trail races and you will find that to be common.”

As we neared the finish of loop 2 I thought about my time and wondered if it was close to the 1st loop. When the clock came into view it read 3:55, and since I had started the 2^nd loop at 2:00 (5 minutes to refuel at my car), it was another 1:55. Since I did not get lost and had no potty breaks I had slowed by 5 minutes. When I got to my car to eat and drink I realized my legs were still in good shape, so after eating 5 potato chunks, more honey and lemonade/chia, the other half of the banana, and a kiwi, I set off for the final loop.

Loop 3 

The first mile of the 3^rd loop I saw the two runners I had finished the 2^nd loop with, but I soon passed them and when I entered the woods at mile 2 I did not see another runner for 6 miles. I was running strong, ran most of the hills, and kept a steady pace. I started to push hard after the 5 mile aid station. My quads were starting to get stiff, but it wasn’t hindering my pace or energy level. I was surprised how quickly I was reaching all of the landmarks – the creek crossings, golf hill, etc. It appeared that I was going to hold out with a steady pace until the end of the race.

At mile 8 I saw a female runner dressed as a butterfly. I told her she had a nice costume as I passed, and she mentioned something about being looped. I respected her tenacity and endurance, knowing she was going to be running for another 3 hours.

After the final creek crossing I started to push the pace, and fought hard to the finish. I crossed the line in 5:50, having run the final loop in 1:50 (started the loop at 4:00). It was a success to run an even pace throughout, and although the average pace was 11:40, the same as the 50 miler in September, I still thought I ran fast enough considering the difficulty of the course. My legs held up on the hills, and I am hoping to have a fast recovery so that I can continue my speed training and racing.