I'm currently writing this quick note at the Clark County Community Library internet computer terminal. My home computer is down as my hard drive is burnt. My friend Brenda will be in Las Vegas next weekend to examine it (she had worked with my wife at the Credit Union as their resident computer technician). Hopefully I'll be back online soon.
Waiting for access to a computer at the library is a pain, had to stand in line for 35 minutes for internet access....it's true, you don't appreciate what you have until it's gone.
Today is a Rest Day as tomorrow is my 4 mile race called, "The Notch Run," and wiill have a detailed race report as soon as possible.
Must rush to work.
Friday, July 16, 2010
Saturday, July 10, 2010
Cross-Training Workout #1, Mode 1.
Daily Quote: "The primary purposes of cross-training in the FIRST training approach are to help keep your overall aerobic fitness high and to help your running muscles recover from the stress of high-intensity running. Therefore, we suggest that your two cross-training workouts be at a moderate to hard effort level and done in non-weight-bearing modes of exercise." --from the excellent and revolutionary book, "Runner's World, Run Less, Run Faster" by Bill Pierce, Scott Murr, and Ray Moss.
WendyBird commented today on my blog saying "We need a new update." She's right, I've been lax on keeping my blog up-to-date...thanks Wendy for keeping me accountable! I often feel I don't have enough hours in the day, and the first thing I eliminate during the time crunch is the computer. Plus, I feel that my current training is pretty dry reading material as I strive to increase my mileage base and adding new workouts. Posting race reports are much more satisfying and fun to write than the following nuts & bolts cross-training.
I'm currently striving to add more crosstraining to my training regime as to prepare for my upcoming marathon training starting on August 16th.
My primary cross-training activity is the upright stationary cycle and will follow the training guidelines from "Runner's World, Run Less, Run Faster." (three quality runs and two quality cross-training workouts...that they call "3+2" workouts.)
Today's workout was the Cross-Training Workout #1, Mode 1:
Total Time 45 minutes.
8 minutes easy spinning (Effort Level 1: Easy. No increase in breathing rate; can go all day..)
30 minutes moderate (Effort Level 3: Moderate to hard. Noticeable increase in breathing.)
7 minutes easy spinning (Effort Level 1: Easy. No increase in breathing rate; can go all day.)
My cardiac drift was 150 bpm (Note my maximum heart rate is 188 bpm), this would closely correspond to my easy recovery runs heart rates, but without the pounding on my joints. Today's cycling was a nice little workout that gave me a uplifting feeling, although cycling doesn't really replace the joy I have from running, it's nice to know that this active recovery will help me increase the intensity of my three hard runs during the week.
Yesterday I purchased padded cycling shorts that made today's workout a lot less painful than last Wednesday's upright stationary cycling program wearing running shorts...needless to say, sitting in a cab for 12 hours with a sore rear is not fun. Yup, my typical slow learning curve as I acclimate to the F.I.R.S.T. training program. I should be up to speed by August 16th.
Tonight I'll be doing my typical circuit weight training program.
Tomorrow I'll be running eight miles on the treadmill, which is my longest run for the season so far.
Next Saturday will be my four mile trail race and a good test for my right hip, I'll be sure to post here my race result. I've never ran the unusual distance of four miles, therefore, whatever I do next Saturday is a PR (personal record)! No pressure!!
WendyBird commented today on my blog saying "We need a new update." She's right, I've been lax on keeping my blog up-to-date...thanks Wendy for keeping me accountable! I often feel I don't have enough hours in the day, and the first thing I eliminate during the time crunch is the computer. Plus, I feel that my current training is pretty dry reading material as I strive to increase my mileage base and adding new workouts. Posting race reports are much more satisfying and fun to write than the following nuts & bolts cross-training.
I'm currently striving to add more crosstraining to my training regime as to prepare for my upcoming marathon training starting on August 16th.
My primary cross-training activity is the upright stationary cycle and will follow the training guidelines from "Runner's World, Run Less, Run Faster." (three quality runs and two quality cross-training workouts...that they call "3+2" workouts.)
Today's workout was the Cross-Training Workout #1, Mode 1:
Total Time 45 minutes.
8 minutes easy spinning (Effort Level 1: Easy. No increase in breathing rate; can go all day..)
30 minutes moderate (Effort Level 3: Moderate to hard. Noticeable increase in breathing.)
7 minutes easy spinning (Effort Level 1: Easy. No increase in breathing rate; can go all day.)
My cardiac drift was 150 bpm (Note my maximum heart rate is 188 bpm), this would closely correspond to my easy recovery runs heart rates, but without the pounding on my joints. Today's cycling was a nice little workout that gave me a uplifting feeling, although cycling doesn't really replace the joy I have from running, it's nice to know that this active recovery will help me increase the intensity of my three hard runs during the week.
Yesterday I purchased padded cycling shorts that made today's workout a lot less painful than last Wednesday's upright stationary cycling program wearing running shorts...needless to say, sitting in a cab for 12 hours with a sore rear is not fun. Yup, my typical slow learning curve as I acclimate to the F.I.R.S.T. training program. I should be up to speed by August 16th.
Tonight I'll be doing my typical circuit weight training program.
Tomorrow I'll be running eight miles on the treadmill, which is my longest run for the season so far.
Next Saturday will be my four mile trail race and a good test for my right hip, I'll be sure to post here my race result. I've never ran the unusual distance of four miles, therefore, whatever I do next Saturday is a PR (personal record)! No pressure!!
Sunday, June 27, 2010
I'm Back!
Daily Quote: "The variation principle comes into play in several different ways in the FIRST training program. After quality run training, we recommend that you cross-train (the variation principle) to give your running muscles a chance to recover. You should also use training cycles to vary the intensity and volume of your training (the variation principle again) to help achieve peak levels of fitness. --from the excellent and revolutionary book, "Runner's World, Run Less, Run Faster" by Bill Pierce, Scott Murr, and Ray Moss.
I'm finally back into training, slowly I've been adding my mileage since May 11th when I managed to achieve a hip flexor injury lifting luggage out of my cab and twisting my body to place it on the curb. Most of my running has been very slow and painfully short, but this week I'm now up to running four miles in duration for four days!
My next race is the Notch Run on July 17th, which is a four mile race straight up to Lee Canyon, hence my confidence is good since I can now run four miles in training. This race is part of the Las Vegas Track Club Competition Series, which I'm currently ranked 11th.
Also, I have 23 weeks until the 2010 Las Vegas Marathon on December 5th. I plan to start my marathon training on August 16th, which will be 16 weeks before the marathon. Normally I would strive to train for 18-24 weeks, but I want to fully recover from my hip injury and give myself plenty of time to build up a base before marathon training...at least 30 mpw with a long run of 13 miles. I have seven weeks to achieve this solid base before marathon training.
The last two years I've been injury prone, so I've decided using the F.I.R.S.T training method which consists of three hard running workouts a week (intervals, tempo, long run). Then there are two days of very specific cross-training. This will also give my old body two days off from exercising per week. Just writing this plan here sounds like drastic measures, especially when I enjoy high mileage training, but I can always return to my old ways next year...for now, I must get myself strong and fit again! This isn't the first time I've tried the F.I.R.S.T. training method, I had used this method to train for the 2008 Boston Marathon. The 2008 Boston Marathon was a disaster due to eating too much exotic foods the night before the race, causing me to stop at the porta-pottys many times, and can't really blame my F.I.R.S.T. training for the slow result.
Las Vegas has been over 100 degrees, which is normal for the summer months, I'll be adding most of my miles on the treadmill, but hope to run at least one quality road run after work, which is around 2:00 a.m.
I'm finally back into training, slowly I've been adding my mileage since May 11th when I managed to achieve a hip flexor injury lifting luggage out of my cab and twisting my body to place it on the curb. Most of my running has been very slow and painfully short, but this week I'm now up to running four miles in duration for four days!
My next race is the Notch Run on July 17th, which is a four mile race straight up to Lee Canyon, hence my confidence is good since I can now run four miles in training. This race is part of the Las Vegas Track Club Competition Series, which I'm currently ranked 11th.
Also, I have 23 weeks until the 2010 Las Vegas Marathon on December 5th. I plan to start my marathon training on August 16th, which will be 16 weeks before the marathon. Normally I would strive to train for 18-24 weeks, but I want to fully recover from my hip injury and give myself plenty of time to build up a base before marathon training...at least 30 mpw with a long run of 13 miles. I have seven weeks to achieve this solid base before marathon training.
The last two years I've been injury prone, so I've decided using the F.I.R.S.T training method which consists of three hard running workouts a week (intervals, tempo, long run). Then there are two days of very specific cross-training. This will also give my old body two days off from exercising per week. Just writing this plan here sounds like drastic measures, especially when I enjoy high mileage training, but I can always return to my old ways next year...for now, I must get myself strong and fit again! This isn't the first time I've tried the F.I.R.S.T. training method, I had used this method to train for the 2008 Boston Marathon. The 2008 Boston Marathon was a disaster due to eating too much exotic foods the night before the race, causing me to stop at the porta-pottys many times, and can't really blame my F.I.R.S.T. training for the slow result.
Las Vegas has been over 100 degrees, which is normal for the summer months, I'll be adding most of my miles on the treadmill, but hope to run at least one quality road run after work, which is around 2:00 a.m.
Wednesday, May 12, 2010
Muscle Rub Gel
Late last night after work (1:30 a.m.) visited Walgreens to find the product "Arnica" that Allen uses, couldn't find Arnica itself, but did find a new product that has Arnica listed as an ingredient! The new product is called, "Ironman" and it's a muscle rub gel tropical pain reliever. The big selling point on the box was a action photo of Belinda Granger (11-Time Ironman Champion) on her cycle, with a seal stating that the product was "Athlete Tested" and "provides relief for World Class Athletes."
The two main ingredients are Camphor and Menthol, which are both topical analgesics. The box also hypes that this product offers benefits from three natural botanicals and states:
(1) Arnica is know for its legendary muscle and joint soothing qualities.
(2) Horse Chestnut is widely used in Europe for muscle injury and overuse.
(3) Lady Slipper a member of the orchid family, is used for is calming effects in relieving muscle spasms.
I've never bought a topical pain reliever before and was hesitant on purchasing "Ironman" due to memories of the powerful menthol smells from others in my gym's locker rooms. The product only costs $7.95 and figured what do I have to lose?
It's easy for me to find the spot of my soreness as the injury has left a yellow colored bruise...that has me thinking that it's more of a bruise than an injury. I put a small amount of "Ironman" on the affected area that gave the hip a light burning sensation...also the familiar menthol smell. I'm not sure how many times in a day I'll need to apply the ointment, the box says not more than 3 to 4 times daily. I'll continue to ice the area and I'm still taking ibuprofen every four hours.
The two main ingredients are Camphor and Menthol, which are both topical analgesics. The box also hypes that this product offers benefits from three natural botanicals and states:
(1) Arnica is know for its legendary muscle and joint soothing qualities.
(2) Horse Chestnut is widely used in Europe for muscle injury and overuse.
(3) Lady Slipper a member of the orchid family, is used for is calming effects in relieving muscle spasms.
I've never bought a topical pain reliever before and was hesitant on purchasing "Ironman" due to memories of the powerful menthol smells from others in my gym's locker rooms. The product only costs $7.95 and figured what do I have to lose?
It's easy for me to find the spot of my soreness as the injury has left a yellow colored bruise...that has me thinking that it's more of a bruise than an injury. I put a small amount of "Ironman" on the affected area that gave the hip a light burning sensation...also the familiar menthol smell. I'm not sure how many times in a day I'll need to apply the ointment, the box says not more than 3 to 4 times daily. I'll continue to ice the area and I'm still taking ibuprofen every four hours.
Tuesday, May 11, 2010
Sore Right Hip
Yesterday I ran on the treadmill for the first time this season due to 50 mph gusts. Planned a General Aerobic run of six miles at 6.5 mph (9:14 minute mile) pace at a 1% grade, during the last mile my right hip became painful, finished the mile and took it easy for the rest of the work day. I also iced the hip twice and am taking ibuprofen every four hours. Undoubtedly, I did too much, too soon, on the treadmill, that's a little different from my usual road runs.
Today my right hip is still sore and taking the day off from running. Last Fall I had a left hip joint injury and I'm going to be extra cautious with this possible injury and taking the rest of the week off from running. I'm considering on taking Allen's remedy of Arnica, which he takes externally and internally.
I'll continue my upper body weight training, but will skip my lower body workouts. Should try swimming tomorrow.
Today my right hip is still sore and taking the day off from running. Last Fall I had a left hip joint injury and I'm going to be extra cautious with this possible injury and taking the rest of the week off from running. I'm considering on taking Allen's remedy of Arnica, which he takes externally and internally.
I'll continue my upper body weight training, but will skip my lower body workouts. Should try swimming tomorrow.
Thursday, May 6, 2010
My "Race for the Cure" Report
May 1st I ran "Susan G. Komen's Race for the Cure." I've never ran this race before and the only reason I ran it now is because it's part of the "Las Vegas Track Team's Championship Series." I avoided this race in the past due to it being too large (1,389 runners in the timed division with several thousand walkers) and the course is extremely convoluted with 15 corners. Early May is also a difficult time for me to race as I'm normally recovering from some longer race in April, this year it was my first ultra-marathon, which was the "Labor of Love 50k" that was on April 11th.
I left home 45 minutes before the start as downtown is only a 10 minute drive, but didn't realize the troubles I would have finding a parking spot and the backup of traffic on the highway's downtown exit...eventually parked at Cashman Field where the race had charter buses delivering the runners to downtown. I almost didn't arrive to the starting line on time, but was able to wiggle up to midpack before the start. The temperature was 48 degrees with a strong 20 mph wind. As usual, Mayor Oscar Goodman was there to start the racers off.
Mile 1: Pace 8:01. The first mile was very slow as I tried to pass as many runners as I could without wasting time on the tangents and not weaving too much around the crush of runners. I tried not to become too frustrated with the number of runners, realizing that my age-group competitors will also have to suffer the conditions. The wind wasn't too much of a factor due to courses many zig-zags in every direction, which nullifies the headwinds.
Mile 2: Pace 7:49. The second mile I fared better as the number of runners ahead had thinned considerably as many were getting tired after the mad dash from the first mile. Several upgrades also slowed down the less experienced and less fit. Both my arms were heavy and tired...how I wish I didn't weight train yesterday!
Mile 3: Pace 7:21. The third mile was tough as I was running close to 95% of my maximum heart rate. The last 1/4 mile I heard the shouts and cheering from the finish line...although I couldn't see the finish line as I still had several tangents to maneuver before I reached Fremont Street...
Finish. Finally see the finish line and lifted my legs higher to sprint the last 50 feet, my heart rate reached 187 bpm, which is undoubtedly my maximum heart rate. During the jostling at the racing mat didn't see what my final time was, but my Garmin Forerunner stated I finished in 23:51...several days later found that my official time was 24:08. I probably didn't do so well with the early tangents that would account for the 17 second difference.
Overall, I'm happy with my result due to the race conditions, plus my time is the fastest 5k result this year! So far, my 5k results for 2010 are:
February 6th, "Run for a Wish:" 24:32
March 20th, "Run Away with Cirque du Soleil:" 24:28
May 1st, "Race for the Cure:" 24:08
My next race will be another one for the "Las Vegas Track Club Championship Series," it's called "The Notch Run 4 miler," that's on July 17th!! This race is another new one for me and it's held in the thin mountain air at Mount Charleston. Needless to say, it's much cooler at Mount Charleston than in Las Vegas during July.
I left home 45 minutes before the start as downtown is only a 10 minute drive, but didn't realize the troubles I would have finding a parking spot and the backup of traffic on the highway's downtown exit...eventually parked at Cashman Field where the race had charter buses delivering the runners to downtown. I almost didn't arrive to the starting line on time, but was able to wiggle up to midpack before the start. The temperature was 48 degrees with a strong 20 mph wind. As usual, Mayor Oscar Goodman was there to start the racers off.
Mile 1: Pace 8:01. The first mile was very slow as I tried to pass as many runners as I could without wasting time on the tangents and not weaving too much around the crush of runners. I tried not to become too frustrated with the number of runners, realizing that my age-group competitors will also have to suffer the conditions. The wind wasn't too much of a factor due to courses many zig-zags in every direction, which nullifies the headwinds.
Mile 2: Pace 7:49. The second mile I fared better as the number of runners ahead had thinned considerably as many were getting tired after the mad dash from the first mile. Several upgrades also slowed down the less experienced and less fit. Both my arms were heavy and tired...how I wish I didn't weight train yesterday!
Mile 3: Pace 7:21. The third mile was tough as I was running close to 95% of my maximum heart rate. The last 1/4 mile I heard the shouts and cheering from the finish line...although I couldn't see the finish line as I still had several tangents to maneuver before I reached Fremont Street...
Finish. Finally see the finish line and lifted my legs higher to sprint the last 50 feet, my heart rate reached 187 bpm, which is undoubtedly my maximum heart rate. During the jostling at the racing mat didn't see what my final time was, but my Garmin Forerunner stated I finished in 23:51...several days later found that my official time was 24:08. I probably didn't do so well with the early tangents that would account for the 17 second difference.
Overall, I'm happy with my result due to the race conditions, plus my time is the fastest 5k result this year! So far, my 5k results for 2010 are:
February 6th, "Run for a Wish:" 24:32
March 20th, "Run Away with Cirque du Soleil:" 24:28
May 1st, "Race for the Cure:" 24:08
My next race will be another one for the "Las Vegas Track Club Championship Series," it's called "The Notch Run 4 miler," that's on July 17th!! This race is another new one for me and it's held in the thin mountain air at Mount Charleston. Needless to say, it's much cooler at Mount Charleston than in Las Vegas during July.
Sunday, April 11, 2010
My First Ultra-Marathon!
Quote: "It is difficult and tiring, to try to do what you cannot yet do. It is not tiring to explore the unfamiliar." --Moshe Feldenkrais.
Today is my first ultra-marathon, "The Labor of Love 50k," that's an out-and back course at Lovell Canyon in the Spring Mountains near Las Vegas.
What concerns me about this race is not the 50k distance, but reaching the high altitude of 7,000 feet elevation. In the past I ran the Salt Lake City Half Marathon and I didn't fare well in the altitude as I was breathing heavily and had a huge migrane headache, hopefully I'll fare better today.
Also, I'm used to running marathons on flat and fast courses with aid stations every mile and plenty of crowd support...this 50K runs along the paved Lovell Canyon Road for roughly 11 miles twisting and turning covering rolling and gradually uphill terrain. Just before reaching privately owned Sky Ranch, runners turn left onto the dirt Lovell Summit Road. This section becomes tough as runners climb to the summit at roughly 6805 feet by roughly mile 13. 50K runners continue west of the summit along this same dirt road to their turn around point at mile 15.5. Climbing back up to the summit, runners retrace their steps back along Lovell Summit Road back to the paved Lovell Canyon Road where they return to the finish line. Total paved= 22 miles; Total dirt road= 9 miles.
Previous years only the 50k race was scheduled at Lovell Canyon, but this year Calico Racing has made this event a two-day running festival with multiple racing distances; a 10k, 1/2 Marathon, Marathon, 50k, 50 Mile, and a 100 Mile race!! We'll all be running the same out-and back course, the difference would be the other longer distances will have more repeats. Today I'll get a taste of what my future 50 miler and 100 miler courses will be like! One interesting note, only the 50k runners will be running on the dirt road to the summit as the other longer distances will stop short and do repeats only on the paved section.
I could have a drop bag for provisions and/or trail shoes at miles 11 and 20 at the junction of the paved and dirt roads, but since I don't own trail shoes I've decided not to have a drop bag and will be wearing my heavier stability shoes, New Balance 729, for the whole duration of the race. Also, I'll be carrying my provisions on my back...I've emptied the bladder of my old Camelbak backpack and will use that for my provisions. I'll also be wearing a one-bottle holster around my waist for fluids and refill the bottle at the aid stations. The provisions I'll be carrying are trail mix, Sport Beans, a banana, a peanut butter and jam sandwich. The 50k course has aid stations at miles 5.8, 11, 15.5, 20, and 25.2, which provide water and Hammer HEED electrolyte drink, cola, Hammer Gel, fruit, salty and sweet snacks, Hammer Electrolyte tablets, basic first aid, and wet towels to stay cool, etc...it's practically a feast compared to what I have had on my long training runs. I prefer what's in my backpack as those foods my stomach is familiar and don't wish to repeat my Boston Marathon bowel troubles.
Normally my races are on Saturdays and since I work Friday nights can only sleep 3-4 hours before awakening, but since today is Sunday I'm able to sleep eight hours and awoke at 4:30 a.m.! What a big difference getting a full night of sleep makes. Ate my usual pre-race breakfast meal of Gatorade and a granola bar as I caught up with my e-mail. Left for the race and arrived at the starting line at 5:30 a.m., a full 30 minutes before the race start. I was treated to an inspirational sight as we watched a 100 miler reach his finish line after running 24 hours...we all cheered him in!
Our race started exactly at 6:00 a.m., we're still in the dark with 43 degree temperatures and a 20-25 mph tailwind. No jack-rabbit starts at this race as every runner started very slowly and gradually found their groove. My own race strategy is to treat this race as a learning experience and run aerobically at conversational pace, no heavy breathing, and no planned paces. I don't plan on any regular walking breaks, but will racewalk steep inclines. I hope to flow over the course.
The first five miles were uneventful as I plodded along and getting into a nice rhythm, nobody passed me, but I didn't pass anyone either. The opposite approach of the road I would see an occasional 100 mile runner with a pacer, which I yelled encouraging remarks along the way. Reached the 5.5 mile aid station and took off my extra outer garments as I was getting rather toasty, the sun was just peaking over the mountain range. I was able to pass another runner just before this station, but didn't know at the time that I wouldn't pass another runner until much later.
The next five miles I was in a dream-like state as I marveled at the fantastic scenery of the Spring Mountains. A deep decline around the 7-mile mark, which lasted for at least a 1/2 mile drop, here I also saw several 100 mile runners making the death march up the steep incline. I wondered how I would fare later on the return trip! I wore a bright yellow singlet as I knew that the Lovell Canyon Road would still be open to traffic and wanted drivers to see me...I didn't plan on a group of bees viewing me as a big yellow daisy as they chased me for about 100 feet...undoubtedly the fastest I ran the whole race!
Reached the 11 mile Aid Station where the drop bags were stashed for those who wanted to wear trail shoes for the next 9 miles. I don't own trail shoes, therefore my stop was brief as I refilled my water bottle. Made a sharp turn onto the rocky gravel road, which is called the Lovell Summit Road. The road is ridiculously steep and the runners uphead must be part billy-goat!! I was reduced to racewalking the twisting and rocky climb. I was breathing too heavily, but finally reached the peak of 7,000 feet and stopped for a minute to enjoy the fantastic views, I'm surrounded by snow mounds! I'm feeling a little dizzy as I'm not accustomed to high altitudes...I'll be visiting this peak again as I still have to run downhill to the turn-around. The downhill was steep, but not effortless, as I tried to run cautiously over the rocks...on every step I felt the sharp rocks and was getting many stone bruises, almost twisted my left ankle twice! I'm now seeing 50k runners making the return trip as we share encouraging remarks...I'm feeling jovial as those runners have me realizing that pretty soon I'll be making the return trip as well and my race is almost half over! Finally made it downhill to the 15.5 mile Aid Station, which I heard a mile away due to the cranked up boom box speakers playing rock music. Refilled my bottle and grabbed a couple of spice cookies from the table, which was too tempting to ignore.
Started my climb back to the peak...and was also able to note how close those who were following me...two runners were only a few minutes behind, a female and male (Later learned they were Karen Weaver from Brownsville, Texas, and John Vigil of North Las Vegas...they finished 6th and 7th Overall). I vowed to stay ahead of them as long as I could, but both passed me just before the peak. I've reached the peak again and I'm really suffering from the extra effort and the effects of high altitude...my left ankle is sore and the bottom of my feet are painfully bruised. I still have a rocky descent to the 15.5 Mile Aid Station and then, mercifully, I'll be back on paved roads. Before I reached the Station, three 4-wheel drive go-carts were screaming up the mountain kicking up loads of dirt and dust, my running was clinging to the far left side as I strive to avoid the mayhem. Thankfully the event only lasted a few minutes. I'm finally back to that flowing feeling as my lower body now feels numb!
Arrived at the 15.5 Mile Aid Station. Caught up to those two runners who had passed me as they stopped to changed back to road shoes and refuel. I didn't stop at the Aid Station as to pass them. How long can I stay ahead of those two? The female in bright red caught me in ten minutes...but didn't see the male runner dressed in black until three miles later. It really feels good to be back on the smooth roads again, BUT now I'm facing a 25 mph headwind! I'm on auto-pilot as I breezed through the rolling downhills, often grabbing my hat as to not have it blown off my head due to the winds. I did keep one watchful eye for those bees, but didn't see them for the rest of the race. One steep descent noticed a van pulling over and a man stepping out with a camera...he asked if I was running the 50k race, and I shouted loudly, "Yup," as he shot a picture of me. I hope the picture doesn't have me with my mouth wide open shouting "Yup!"
Approached the 20 Mile Aid Station and refilled my bottle again. I've been rehydrating using my thirst as a guide, and have been very thirsty the last couple of miles. Decided to eat my peanut butter and jelly sandwich, which felt like sandpaper down my throat. The Aid Station people were extremely helpful and friendly throughout the course, I really should volunteer my services in the near future as to pay-foward those who helped me. I now reached that point where I see this tremendous climb...yup, the same place where I saw those 100 milers making their death march to the finish. I returned to my racewalking mode as to save energy. The headwind was relentless. I no longer felt I was flowing over the course. My left ankle was throbbing and I continued to ignore the pain, too close to the finish to even consider a DNF!
Finally made it to the 25.5 Mile Aid Station and ate two packs of my stored "Sport Beans" as I refilled my bottle again. I continued on my way...suddenly, just over the hill to the right, I heard several guns, a shotgun, repeating rifle, and what sounded like an AK47! Is there a shooting range this near the road? I plodded a little more quickly.
The last two miles was the most painful I've ever experienced running, besides the bottom of my feet and left ankle, my upper thighs wanted me to recognize them too! I just kept pushing myself, I'm not that far away, just one more hill...which was always one more little hill. I see the highway up on the bluff...I'm close, very close to the finish. Just before the finish line another little climb...crossed the timing chip mat with a time of 7:08:06! I accomplished my first ultra-marathon!! It wasn't pretty, in fact, it was just plain ugly, but I did finish.
The race director and timing mat director held me up as they clipped off my computer chip from my shoe. The race director helped me to a table and chair and waited on me like a waitress at a fine restaurant. She delivered me my requested Coke and chocolate chip cookies. She also gave me a finisher's medal and also a hand-painted pot with a cactus! The words hand written on the cactus pot, "Calico Racing's Labor of Love 50k--1st Male 50-59." I would have never guessed I would win an award on my very first ultra-marathon!! Later discovered I was 8th Place Overall.
Discovered only one photo of me during the race, yup the one I was running downhill, I'm the yellow daisy...the photo wasn't very flattering as the photographer was shooting his camera upwards, which makes my bottom half look larger than my top half...you didn't know that I am vain?!? At least I was smiling and my mouth wasn't a big shaped "O!" The photo is copyright protected, but can be viewed here at Evan Pilchik Photography. Found another picture of me here with a group standing around heaters trying to stay warm, we Vegans think anything below 50 degrees is freezing
I can't speak highly enough about Calico Racing, they put on a superb event, everything was perfect, I WILL race this event again!! I'm already planning on doing the 50 miler next year.
Today is my first ultra-marathon, "The Labor of Love 50k," that's an out-and back course at Lovell Canyon in the Spring Mountains near Las Vegas.
What concerns me about this race is not the 50k distance, but reaching the high altitude of 7,000 feet elevation. In the past I ran the Salt Lake City Half Marathon and I didn't fare well in the altitude as I was breathing heavily and had a huge migrane headache, hopefully I'll fare better today.
Also, I'm used to running marathons on flat and fast courses with aid stations every mile and plenty of crowd support...this 50K runs along the paved Lovell Canyon Road for roughly 11 miles twisting and turning covering rolling and gradually uphill terrain. Just before reaching privately owned Sky Ranch, runners turn left onto the dirt Lovell Summit Road. This section becomes tough as runners climb to the summit at roughly 6805 feet by roughly mile 13. 50K runners continue west of the summit along this same dirt road to their turn around point at mile 15.5. Climbing back up to the summit, runners retrace their steps back along Lovell Summit Road back to the paved Lovell Canyon Road where they return to the finish line. Total paved= 22 miles; Total dirt road= 9 miles.
Previous years only the 50k race was scheduled at Lovell Canyon, but this year Calico Racing has made this event a two-day running festival with multiple racing distances; a 10k, 1/2 Marathon, Marathon, 50k, 50 Mile, and a 100 Mile race!! We'll all be running the same out-and back course, the difference would be the other longer distances will have more repeats. Today I'll get a taste of what my future 50 miler and 100 miler courses will be like! One interesting note, only the 50k runners will be running on the dirt road to the summit as the other longer distances will stop short and do repeats only on the paved section.
I could have a drop bag for provisions and/or trail shoes at miles 11 and 20 at the junction of the paved and dirt roads, but since I don't own trail shoes I've decided not to have a drop bag and will be wearing my heavier stability shoes, New Balance 729, for the whole duration of the race. Also, I'll be carrying my provisions on my back...I've emptied the bladder of my old Camelbak backpack and will use that for my provisions. I'll also be wearing a one-bottle holster around my waist for fluids and refill the bottle at the aid stations. The provisions I'll be carrying are trail mix, Sport Beans, a banana, a peanut butter and jam sandwich. The 50k course has aid stations at miles 5.8, 11, 15.5, 20, and 25.2, which provide water and Hammer HEED electrolyte drink, cola, Hammer Gel, fruit, salty and sweet snacks, Hammer Electrolyte tablets, basic first aid, and wet towels to stay cool, etc...it's practically a feast compared to what I have had on my long training runs. I prefer what's in my backpack as those foods my stomach is familiar and don't wish to repeat my Boston Marathon bowel troubles.
Normally my races are on Saturdays and since I work Friday nights can only sleep 3-4 hours before awakening, but since today is Sunday I'm able to sleep eight hours and awoke at 4:30 a.m.! What a big difference getting a full night of sleep makes. Ate my usual pre-race breakfast meal of Gatorade and a granola bar as I caught up with my e-mail. Left for the race and arrived at the starting line at 5:30 a.m., a full 30 minutes before the race start. I was treated to an inspirational sight as we watched a 100 miler reach his finish line after running 24 hours...we all cheered him in!
Our race started exactly at 6:00 a.m., we're still in the dark with 43 degree temperatures and a 20-25 mph tailwind. No jack-rabbit starts at this race as every runner started very slowly and gradually found their groove. My own race strategy is to treat this race as a learning experience and run aerobically at conversational pace, no heavy breathing, and no planned paces. I don't plan on any regular walking breaks, but will racewalk steep inclines. I hope to flow over the course.
The first five miles were uneventful as I plodded along and getting into a nice rhythm, nobody passed me, but I didn't pass anyone either. The opposite approach of the road I would see an occasional 100 mile runner with a pacer, which I yelled encouraging remarks along the way. Reached the 5.5 mile aid station and took off my extra outer garments as I was getting rather toasty, the sun was just peaking over the mountain range. I was able to pass another runner just before this station, but didn't know at the time that I wouldn't pass another runner until much later.
The next five miles I was in a dream-like state as I marveled at the fantastic scenery of the Spring Mountains. A deep decline around the 7-mile mark, which lasted for at least a 1/2 mile drop, here I also saw several 100 mile runners making the death march up the steep incline. I wondered how I would fare later on the return trip! I wore a bright yellow singlet as I knew that the Lovell Canyon Road would still be open to traffic and wanted drivers to see me...I didn't plan on a group of bees viewing me as a big yellow daisy as they chased me for about 100 feet...undoubtedly the fastest I ran the whole race!
Reached the 11 mile Aid Station where the drop bags were stashed for those who wanted to wear trail shoes for the next 9 miles. I don't own trail shoes, therefore my stop was brief as I refilled my water bottle. Made a sharp turn onto the rocky gravel road, which is called the Lovell Summit Road. The road is ridiculously steep and the runners uphead must be part billy-goat!! I was reduced to racewalking the twisting and rocky climb. I was breathing too heavily, but finally reached the peak of 7,000 feet and stopped for a minute to enjoy the fantastic views, I'm surrounded by snow mounds! I'm feeling a little dizzy as I'm not accustomed to high altitudes...I'll be visiting this peak again as I still have to run downhill to the turn-around. The downhill was steep, but not effortless, as I tried to run cautiously over the rocks...on every step I felt the sharp rocks and was getting many stone bruises, almost twisted my left ankle twice! I'm now seeing 50k runners making the return trip as we share encouraging remarks...I'm feeling jovial as those runners have me realizing that pretty soon I'll be making the return trip as well and my race is almost half over! Finally made it downhill to the 15.5 mile Aid Station, which I heard a mile away due to the cranked up boom box speakers playing rock music. Refilled my bottle and grabbed a couple of spice cookies from the table, which was too tempting to ignore.
Started my climb back to the peak...and was also able to note how close those who were following me...two runners were only a few minutes behind, a female and male (Later learned they were Karen Weaver from Brownsville, Texas, and John Vigil of North Las Vegas...they finished 6th and 7th Overall). I vowed to stay ahead of them as long as I could, but both passed me just before the peak. I've reached the peak again and I'm really suffering from the extra effort and the effects of high altitude...my left ankle is sore and the bottom of my feet are painfully bruised. I still have a rocky descent to the 15.5 Mile Aid Station and then, mercifully, I'll be back on paved roads. Before I reached the Station, three 4-wheel drive go-carts were screaming up the mountain kicking up loads of dirt and dust, my running was clinging to the far left side as I strive to avoid the mayhem. Thankfully the event only lasted a few minutes. I'm finally back to that flowing feeling as my lower body now feels numb!
Arrived at the 15.5 Mile Aid Station. Caught up to those two runners who had passed me as they stopped to changed back to road shoes and refuel. I didn't stop at the Aid Station as to pass them. How long can I stay ahead of those two? The female in bright red caught me in ten minutes...but didn't see the male runner dressed in black until three miles later. It really feels good to be back on the smooth roads again, BUT now I'm facing a 25 mph headwind! I'm on auto-pilot as I breezed through the rolling downhills, often grabbing my hat as to not have it blown off my head due to the winds. I did keep one watchful eye for those bees, but didn't see them for the rest of the race. One steep descent noticed a van pulling over and a man stepping out with a camera...he asked if I was running the 50k race, and I shouted loudly, "Yup," as he shot a picture of me. I hope the picture doesn't have me with my mouth wide open shouting "Yup!"
Approached the 20 Mile Aid Station and refilled my bottle again. I've been rehydrating using my thirst as a guide, and have been very thirsty the last couple of miles. Decided to eat my peanut butter and jelly sandwich, which felt like sandpaper down my throat. The Aid Station people were extremely helpful and friendly throughout the course, I really should volunteer my services in the near future as to pay-foward those who helped me. I now reached that point where I see this tremendous climb...yup, the same place where I saw those 100 milers making their death march to the finish. I returned to my racewalking mode as to save energy. The headwind was relentless. I no longer felt I was flowing over the course. My left ankle was throbbing and I continued to ignore the pain, too close to the finish to even consider a DNF!
Finally made it to the 25.5 Mile Aid Station and ate two packs of my stored "Sport Beans" as I refilled my bottle again. I continued on my way...suddenly, just over the hill to the right, I heard several guns, a shotgun, repeating rifle, and what sounded like an AK47! Is there a shooting range this near the road? I plodded a little more quickly.
The last two miles was the most painful I've ever experienced running, besides the bottom of my feet and left ankle, my upper thighs wanted me to recognize them too! I just kept pushing myself, I'm not that far away, just one more hill...which was always one more little hill. I see the highway up on the bluff...I'm close, very close to the finish. Just before the finish line another little climb...crossed the timing chip mat with a time of 7:08:06! I accomplished my first ultra-marathon!! It wasn't pretty, in fact, it was just plain ugly, but I did finish.
The race director and timing mat director held me up as they clipped off my computer chip from my shoe. The race director helped me to a table and chair and waited on me like a waitress at a fine restaurant. She delivered me my requested Coke and chocolate chip cookies. She also gave me a finisher's medal and also a hand-painted pot with a cactus! The words hand written on the cactus pot, "Calico Racing's Labor of Love 50k--1st Male 50-59." I would have never guessed I would win an award on my very first ultra-marathon!! Later discovered I was 8th Place Overall.
Discovered only one photo of me during the race, yup the one I was running downhill, I'm the yellow daisy...the photo wasn't very flattering as the photographer was shooting his camera upwards, which makes my bottom half look larger than my top half...you didn't know that I am vain?!? At least I was smiling and my mouth wasn't a big shaped "O!" The photo is copyright protected, but can be viewed here at Evan Pilchik Photography. Found another picture of me here with a group standing around heaters trying to stay warm, we Vegans think anything below 50 degrees is freezing
I can't speak highly enough about Calico Racing, they put on a superb event, everything was perfect, I WILL race this event again!! I'm already planning on doing the 50 miler next year.
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