Hinson Lake 24 Hour, Rockingham NC, 9/29-9/30

Sigh.... I would like to begin by reporting the deep sadness I do feel about what I considered to be a failure.  On the bright side, only one thing failed, not several things, so theorecticaly I am doing better :).

photo by Frank Lilley

I first thought about Hinson last year.  I decided I wanted to run a race for a friend's (Liz) charity called "One for the Books." (http://www.oneforthebooks.org).  One for the Books is an organization that believes that reading is a "starting point for all economic and social opportunities the world has to offer." Over the years I have known Liz, she has selflessly used all her vacation time and her own financing to travel to South America and other countries in order to participate in volunteer programs.  These programs worked to enhance the literary skills and interest in books in those children living in underprivileged communities.

Liz needs funds to do good deeds and I wanted to help her.  She knew about my cancer history and decided that if I can raise money for her charity then she would use that money to provide books to children in cancer treatment.  The idea is that books offer diversion, they educate, they are an escape, they can teach about coping with cancer, or be used as a tool to cope with cancer.  They are lightweight and mobile and can be carried from place to place where they make waiting rooms and hospital beds more enjoyable. They require no special strength, they can be interactive and shared.  Books are wonderful resources.  In my own cancer treatment, I found great pleasure in reading books for fun, for therapy, and for educational purposes.  Together Liz and I decided to provide books to children who may not be able to do much else as they endure cancer treatment.  http://www.razoo.com/story/Shannon-Mcginn

I began fundraising and training back in December 2011. Month by month I requested donations to support my effort to run 100 miles.  In addition, I tried to prepare myself the best that I could to make that distance.  The goal is below my personal best, but a distance milestone I have not seen in some time.  I knew it would be hard, but I believed with hard work I could do it.

photo by Frank Lilley

As Hinson neared,  I was on track to raise the $2400 I promised to raise.  I was running with less pain in my feet than I have in years.  I was setting personal best times in short races, on consecutive weekends.  I was leaner and lighter than I have been in a long time.  I felt I was physically prepared for a great race.

I was concerned that North Carolina could get too hot for me.  I run best in the cold.  My best 24 hour was at about 32 degrees for most of the race.  Snow covered the ground, and damp air almost freezing air saturated our gloves and hats and clothes, but I managed to run well.  Heat and humidity, dehydrates me fast and I tend to get nauseous. Anything above 70 for me is heat. Once nauseous, I cannot eat or drink anything without feeling ill. In addition to the heat/humidity concern, I am convinced that nerves also make me nauseous.  At this point, I feel like I have created a self-fulfilling prophecy.  I am so worried that I am going to throw up that I end up throwing up.  I am working on ways to break that incredibly fun cycle.

photo by Frank Lilley

So I tried many things this time that I never tried before.  But first I must add, that when you have trouble in the 2nd half of 24 hour race, the only place to test ideas is in races.  So for this race, I pre-medicated with an OTC treatment used to treat GERD.  I took a pepcid AC before the race.  I used Tums when I got queazy.  I hoped to treat this and be done with it.

So the race starts and I feel great.  I easily cruise through a sub-13 minute loop 1 (1.52 mile).  I start planning my walks. I add a walk break in to the next lap, hitting 13:40.  I still need to burn off time, so I add another walk break and come through in about 15:06... perfect.  I wanted 15 minute laps.

By 2 hours in I had already finished 8 laps and "was working 9" :).  I hoped to keep this pattern.  But by 3 hours in, I was already starting to feel ill.  This was very upsetting to me.  My drink mix wasn't going down.  I was feeling dizzy and lightheaded.  I didn't know why.   Everyone around me was chatting about how cool it was and how it was such a great day!  I noticed that my clothes were saturated in sweat.

When I saw Jim's friend Deanna, I recalled her giving me a hug before the start, stepping back and saying "Wow, you are so warm!" Then I saw Alanna and remember her telling me she had plenty of ice if I needed it.  I also remembered the note pad next to my bed last night and it had only one item listed as needed for the race: "Ice."  It all clicked at that moment.  Even at 70 degrees or so, I am overheating!

By 3 hours in, I was already falling off my pace and struggling.  But with a cup of ice in hand I ran off again.  I started chomping on ice chips.  Within minutes, I was feeling better.  In fact after eating ice while I ran, I was back on pace and completely elated!  I felt I had found the solution to my problem, I was too hot!  The dizziness stopped. The nausea left me.  OMG, was this the secret?!  Sucking on ice while running?  No way!

I filled an ice bandana. Tamra had bought me dixie cups and a bag of ice.  I went out for loops carrying a paper cup, crumpled over so the ice would not fall out.  Sometimes I stuck the cup in my sports bra.  I did this lap after lap, as the only thing I could consume on the run was ice. I was tickled by the fact that this was the most LOW TECH intervention I had ever made in a race and it was working!  I have 4 handheld bottles and I am carrying a crumpled paper cup.  I have sports drinks, drink mixes and juice, and I am sucking ice.

I was happy to get some cooling and a bit of hydration from this, but I needed more calories and more fluid.  I started icing down some Mt. Dew (the only thing I could tolerate) and getting calories in me between laps.  I tried chilling down an Ensure (thinking more bang per swig) and that just made me feel ill. I tried coke and ginger ale.  I was able to get them down, but not as easily as the Mt. Dew.  In the first 4 hours or so, I did manage to eat 8 pringles and about a cup of mashed potatoes.  However I had a lot of trouble swallowing anything, so I tried to stay on liquids.  I took 2 E-caps every two hours or less.  I had a lot of trouble swallowing the tablets.

I was still running well despite this key issue.  In fact, I was surprising myself that I was going so steady lap after lap on mostly ice.  After learning that 66 laps was 100 miles and I was at 35, I was thrilled.

photo by Frank Lilley

For the majority of the race, I consumed mostly ice. I would slam a shot or two of Mt Dew between laps, get more ice in a cup and run.  I was still sticking with the lead women. Despite the drama, I did not feel like I was working very hard at all.  I wasn't worried about catching anyone but rather just wanted to try for 65 miles in 12 hours.

I was so pleased hit 40 laps (60 miles) with about 13 hours to go.  I was still on my plan.  However, I already knew that if I could not eat, I was not going to make it much further.  I tried again to take in fuel.  A pretzel turned into a solid block of mashed pretzel that I could not force down (another sign of how dehydrated I was).  I couldn't even chew up gummy bears, they seem so stubborn without the attack of saliva.  So I went back and forced down some sips of ensure.

As it got close to dusk, I asked Tamra to get me a cup of coffee.  I thought if I sat with something I found comforting, I could possible change things.  I few sips of lukewarm coffee and off I went.  It was not long before I asked Tamra to walk a lap with me.  As we walked, I threw everything up.  Tamra asked what it was about her that made me puke.  I reminded her that I only ask her to walk with me when I feel like puking.

Once I throw up, I can walk more miles, while cycling through rounds of throwing up, dry heaving, and attempts to eat/drink, but then I shut down.   I usually try very hard to avoid puking when I feel like it may happen.  Regardless of people reporting that throwing up makes you feel better, it makes me feel worse.  In fact, I believe that throwing up messes up my electrolyte balance, makes my heart palpitate and makes me unable to function properly.  I get to the point where I cannot will my legs to take another step, often finding myself stuck hundred of meters from where I need to go and certain I will never get there.

We got around and I decided again to sit down, drink something, anything (which was a failure), and then try for more laps.

At this point, I had about 10 hours to go.  Things were touch and go, with my feeling of hope slowly being usurped by the black cloud of negativity, justified by the fact that I knew I was facing the impossible. There was no way I was going to be able move well in the last 10 hours of a race when I have managed to deplete, starve, and dehydrate myself in the first half.  I had already begun throwing up.  I knew it was over and made me incredible sad.

I know that from the first throw up, I have about 4 hours of movement left in my body.  If I throw up at 20 hours, I could manage.  If I through up at 14 hours, I am not in a good place.  I can't move fast because the bouncing irritates my stomach and creates more problems.  Last 24 hour resulted in me puking up black curdled blood.  I am reduced to a walk.  So I walk.

I tacked up lap after painful lap, just counting time until it hit midnight.  I am a streak runner, so I need to run one full mile each day to keep my streak alive.  I wanted to make an effort to run a lap after midnight to see what I could do and to make it count if I discovered I couldn't run again.

As I came out of the woods with Tamra at about 11:30 pm, I saw Jon K, (Ray's son walking in the lot). I asked him to come with me for a lap.  It was a great decision. Tamra, Jon and I walked a lap and Tamra let me know it was midnight.  I was dry heaving already but knew I had to try.  At the start of the next lap, John and Tamra decided to wait at the tent and I took off.  I thought I could do the entire 1.52 mile loop, but just before the end of the loop I started to throw up again, but I did not want to stop running until I hit at least 12 minutes, just to be sure I got the mile done.  I was not sure where the mile mark was, but I am sure I more than covered the distance.  I have never thrown up WHILE running but I did today.  It was horrific.

photo by Frank Lilley

I got back around and asked Jon to come with me again.  But first, I wanted to show him my hat, because I knew he would love it!  It was  the hat I bought in case there was rain and it said SENNA across the front (because Ayrton Senna was known to be one of the best racing car drivers in the rain in Formula 1 history.)  Since Jon is also a racing car driver, I knew he would appreciate my hat.  He did.  There was something so refreshing about walking with someone who was talking about racing cars instead of racing ultras.  He was funny and distracting.  He told me crazy things about his super memory skills and told me I looked like I was drunk.  He said things to try to make me throw up on purpose (Because he knew it would help me get the loop done). Because of my friendship with his dad, I already feel like I know and like Jon even though we met only once before and for most of that time I was racing.  Because he was there, we were able to walk 25 minute laps while laughing in between groaning and moaning.  He was a great pacer!

However by the end of our 4th lap, I had to tell him to walk ahead of me.  It suddenly became clear to me that I dont really know Jon that well and didn't want him to stand there and watch me puke my guts up again and again.  It isn't like he could help me.  He walked off and gave me my space.  I threw up everything in my stomach and dry heaved some more.  I was surprised there was stuff coming out.  It was as if my stomach had not emptied any of the little sips of everything and was waiting to return it to me.

At 79.xx miles, I decided I needed to lay down.  The wretching was making my abs sore.  The acid in my throat burned.  I just wanted to crawl in a hole.  I asked Jon to wake me up in a hour... but in an hour, I had less motivation to get out of the tent.  It was colder out (great for running but not for sitting) and I was not feeling strong enough to move.  I did it all wrong. I was supposed to eat and drink then sleep but I was so afraid of my stomach I did not consume anything. Now I was awake an hour later and probably worse for it.

photo by Frank Lilley

So I stayed in the tent thinking about what I could eat and everything made me feel sick.  I just could not bring myself to consume anything. So I waited.  By 7 am, I finally decided to walk a lap to get me over 80 miles.  I then began to clean up the camping area.  I could still move, but Tamra and I had a flight that we needed to rush to make.  I was not running anything amazing, so I cleaned up a little so we could leave earlier.  At 7:24, I asked Jon to do one more lap with me and then I would grab the banana for the banana lap.

We got in with about 7 mins to spare (I think the race started late), but I wasn't planning on going halfway out, so I dropped the banana at my tent site and continued with my slow motion attempt to collect the massive amounts of cups dropped by the several people all sharing our area and still racing.  Tamra broke down the tent and packed up most of the stuff (Jon taught me the racing term for this, but I forgot it - I apparently do not have an audio-graphic memory), and after the banana lap was done, we rushed out to take quick showers and hurry to Charlotte.

I was not able to eat much again until 4:00 pm Sunday.  I was repulsed by food and my stomach felt so irritated that food consumption actually hurt. I did get in a cup of hot cocoa and part of a coconut chocolate chip cashew hammer bar.  After a small sandwich and some fluids at 4:00, I weighed in a saw I was still 4 lbs lighter than my 115 lbs the day I left for Hinson.  I can't remember that last time the scale read 111 lbs.

However, nothing hurts.  My body is strong and I woke up this morning feeling very much recovered.  Sid and I took Enzo for a 7.6 mile jog/hike on one of our more technical and hilly trails.  I did it in the same pace I do it when not a day (or is it two) off of an 82 mile run.

I swore off 24 hours at Hinson.  I concluded that even though I am the fittest I have ever been probably ever, that I am running the fastest times I have ever run, and I am the lightest/leanest I have been in years, I just may not have the physiological processing system required to run longer than 12 hours at a time.

We'll see.  I don't feel good about walking away from a failure.  I know the trick is to walk away from success.  I have this problem about falling my on face. I am a glutton. I am just compelled to continue to get up again and fall repeatedly, hoping to just one time find some glory in a job well done.

However, this race broke my spirit a little more than the others. The race itself is wonderful. It beautiful, well-run, and perfect course for big mileage. I trained hard for this and hoped the digestion problem in the past was a by-product of sub-par preparation.  But my defeat at Hinson made me want to just lay face down in the dirt (or in the tent) and play dead forever so the pain from being repeatedly knocked down hard would finally just stop.

It hurts.
                  A lot.
                                  To fail.

I just wish I knew what was wrong and how to fix it.

Newport Liberty Half Marathon, USATF-NJ Half Championship, Jersey City, NJ. 9/23/12

So I talked John P. into signing up for this race by making him a bet that he could run a 10 minute PR and if he did not I would pay him $10.

I had just run my lifetime best half PR last weekend at the RnR Half.  There, I ran a beautifully paced race on a great course with no weather issue to contend this.

Today's race started equally beautiful, except for the wind which was going to be an issue, especially for all those sections along and over the water.  I was torn up about what to do.  It took me three years to get this new half PR.  I never run fast in JC and I am not sure why. Usually there is a lot of rain when I run this race but not this year.  So maybe I could run fast.  I only run PRs in Philly and I just did so what am I doing here? Oh Boy!

I thought about pacing John.  I have my goal race next week so racing hard is not be necessary. However, I also felt that it would be better for John to crush this course on his own.  He doesn't need a baby-sitter and I knew he could run fast without anyone's help. He has learned to train well, he is fast, and he is strong.  He has gotten his volume up to his lifetime highest.  He is ready. He told me he wouldn't mind a pacer but he wouldn't mind if I ran hard for me as well.

Finally, I thought about my Do Runners team.  I wasn't sure who had showed up for our women's team.  There was about 2500 runners so it was not easy to find everyone. I would feel bad if I showed up to a Championship Team race, and then ran a slower time that I could have if I ran hard.   So I told John I would go out at my goal pace and if I find that I am struggling and it isn't working out, I may decide to hook up with him for some pacing.

The gun goes off and we are crammed into the street heading to the first turn around.  It was a slow start, but then I was running easily. I saw I was hovering about 6:50-7:00 once I got settled into to a run pace.  The weather felt great and I took advantage of any down hill I could find.  The course was very flat, but there was some undulation to play with.  M1 7:10

I ran behind a few ladies for a mile or two who are generally around me in races.  I thought about sitting behind them for a while, since we were all running about 7:00.  M2 7:03. However, I felt like I could pick it up a bit through the city streets before we hit the windy park.  I new the park miles were going to be tough, so I took advantage.  M3 6:56, M4 6:59, M5 6:58.

At this point, I felt great and knew I was running a little faster than last weekend. I would glance down at my watch and see 6:40s and make an effort to get back to the 6:50's since it was very early still.  I was hoping to have something left to give to the last 4 miles that might get me a new PR (if the wind wasn't too bad).

By now we were in the park running on a bike path.  There was some puddles that people avoided, which I ran straight through.  They weren't deep but my feet and the KT tape I use on my Plantar Fasciitis go wet.  I run on the balls of my feet and it works for me.  However, this race had more sharp turns and turn around than most races I run.  By mile 6, I could feel a blister forming on the ball of my foot.  I don't really have blister issues anymore, but they can become an issue at any time.  Today was that day.

Each step I could feel the hot spot getting bigger.  Every turn around a cone or corner resulted in pain and a sensation that I was tearing the skin off my foot.  Regardless, I just ran.  It hurts, but I can tolerate it, and that is that.  M6 6:59, M7 7:02, M8 7:03. 

By Mile 8 we had already run thought one very windy stretch over a unobstructed walkway over the water.  I felt like it was a good part of a mile before we got out of the wind.  I was happy I held my pace, there but I took a lot out of me to work harder for the same pace.   Now at mile 8 we were doing it all over again.  It helped to have the wind assist for part of the out, but it seemed to not be enough to compensate for the wind in my face for the back part of this stretch.  M9 7:08.

One off that walkway, I picked up the pace, but with each stride on my toes, my foot was getting more irritated.  I had to alter my gait completely and sit back on my heels.  It was ok.  It relieved the pain. My pace was fast enough and I felt like I was using fresh muscles.   M10 7:01

Miles10 through 11 was another windy section and I was getting so very tired of wind.  I was running as fast as I could and starting to feel like I was on the losing end of an ultimate fighting match.  I felt pummeled and beat up bad.  It was relentless and I needed a break from it. As we turned into the street I hoped we would get a rest.  Well, we didn't get a break from the wind, but we did get to run back up the one incline I was so happy to descend earlier. M11 7:10 

Ok, only two to go and I see that clock say 1:17.  So I figure I can hold 7's for 2 miles and kick for the last .1 I got a new PR.  I flip my watch to Average Pace mode to check to see if I have a chance at breaking 7:00 for the entire race.   It says 6:57, but I am long on distance, so I know I need to run about 6:55 pace to ensure a sub-7 race pace (once I take the race time and divide by 13.1... regardless of how sloppy I ran that race or whether it was measured long or both).

I try to pick it up and I feel no pleasant response.  I sense I already going as fast as I can maintain for the final 2 miles. It seems too soon to go faster.  I decide to get to 12 and then dig for a kick.  M12 6:58

Ok, here we go.  Last mile and we are along the water again.  I am trying my best but just hating the headwind. But, I am catching women, so I focus on placement.  After all, where you place matters in the USATF Grand Prix series.  I pass a two girls and see another one who usually just crushes me in 5k's.  I wondered what a battle in the last stretch would be like against her.  I know she has more speed than me, but maybe not if she is tired. I reflex on my yearly mileage, remind myself that I am strong.

I work my way up to her over the last half mile. I try set myself up to overtake her if can get just a little closer before the last 10th.  M13 6:55

I pull up on her side and she responds to my presence.  We are now racing. We have one last sharp turn  at a corner, that I know is going to tear up my foot now that I am back up on my toes.  I come off that turn, unfortunately on the outside of her since I could not get past and tuck in before it,.   I dig... hard... and I find what I need.  I am ahead by a nose and inching more. I have the edge now.  But I am afraid she has enough time to come back from my pass and take me back before the shoot... unless I can find just one more gear.

Last .15 (yeah garmin reads long here) in 38.9 second.  I have become a sprinter running the 50 meter dash.  I found that gear and she doesn't get me.  I held her off!

I look at my time and it makes me smile!

New PR: 1:32:07 (7:01 pace) for 13.1 miles!

A few minutes later, I see John P hauling towards the finish and I smile knowing that I have a $10 bill in my car that I will gladly hand over when we get back to the garage! :)
(he left before me, but he knows I am good for it)

RNR Half Marathon, Phildelphia, PA. 9/16/12.

Woke up at 4:15 to drive  to Philly, feeling unsure.  A long time ago, I thought maybe this race could be a PR race.  After all, with the exception of my first half, I have set all my half marathon PR's on this course and nowhere else.

Some Race History:
The first time I walked into a corral at the Philly Half in 2007 (Philly Distance Run, PDR, back then), I stepped on the course as "Someone who likes to run." But after running a 20 minute PR (1:41:44 at only my second half and the very first time I ran 13.1 miles non-stop), I walked off as "A Runner!"

The next year I ran a new PR at 1:39:32 in 2008, then a 1:34:29 in 2009.  At this point I stopped running the PDR because it conflicted with the National 24 Hour Championship.

I also stopped running the PDR because I didn't want be disappointed. I was pretty proud of that 1:34.  I raced my friend Susanne and we were both on fire!  It was one of the most exciting races of my life.  We ran hard, pushing ourselves beyond what either one of us expected to be able to do at the time.  I think we both set PR's in every distance as we split them, from 4 miles, 5 mile, 10k, 15k, 10M, 20k through half marathon as we when along.  It was an amazing race!

So after a 2 year break, I decided to go back.  I was not set up for anything spectacular this time.  I ran 90.5 miles the seven days preceding this race.  I ran an easy paced 16.6 miler the day before.  I even raced a 3:27 marathon one week ago.

Today's Race:

Today's race was no longer the PDR, but now the Rock and Roll Half Marathon. It was the presence of Brooks Running as a sponsor of this race that inspired me to participate.  I was assigned to Corral 2, behind Corral 1, and behind the Elite Corral. Just before the start, a man dragged a rope in front of me and announced that he was dividing Corral 2 from Corral 3.  Wait? What?  I am in 2, but he just put me in 3.  However, I actually would prefer to start at the front of 3 than the back of 2 so I stayed.  Many others around me appeared to have felt cheated out of starting in their "more prestigious" or "faster" corral, seemed to frustrated and ducked the rope to get back in Corral 2.

The Gun goes off! And all the runners in the street in front of me move.  Overflow runners from the side of the corral file in and fill the empty spaces left from those now in motion.  When all those runners moved through the start, my new Corral 3 buddies start flipping out, yelling GO GO GO! Runners start jostling and many duck under the rope and start bolting towards Corral 2 runners who got those few seconds "head start."

As Corral 3 runners slip under the rope to my left and to my right, and the guys behind me continue to yell AT ME, to GO GO GO, I finally submit and duck under the rope as well. Just behind me I hear the guy in charge of the rope command the rest to "Just Wait!"

I wasnt about to turn back.  Within seconds, I was trapped in the wall of people, many of whom should have never ever lined up in the first wave.

As I watch my Garmin throw fits between buildings, reporting 9 min miles, then 5 min miles, I just ran how I felt.  I hit M1 in 7:20.  Oh boy.  I remember my best PDR, where  I called out our mile 1, mile 2, and mile 3 splits as all sub-7.  Today's 7:20 start did not put me a good place to run the best half of my life.

The next mile was more roomy and I was able to make up some time.  M2 clocked in at 6:50.   Knowing that I was at least sub-7:12 (my old PR pace) helped.  But having only 2 seconds per mile was not enough considering how I faded to a 1:34:29 when at my best.

At this point I began to notice a man sticking to me like glue.  If I cross the street to hug a turn he was right at my side.  If I crossed back, so did he.  We were both seeking out the tangents, so it made sense that he was running the same lines, but he was just so close.  I mis-split my watch at M3, so M3 and M4 were useless to me.  All I knew is this guy was hanging and we had found a steady rhythm together.  I was starting to get used to him.

By M5, M6, M7, M8 I knew I was hitting 7:10s within a second or two.  But at 8.8 we started to head towards the bridge and my guy faded back for a gel.  I pressed forward wondering where he went.  All this time, he was right at my side... So close... No eye contact... No words... and suddenly he was gone.  So sad....

As I crossed the bridge, I looked back and saw him.  I raised my hand, and called out "Get up here!"  He called back, "I'm coming!"  I was happy again!  LOL.

He caught me on the down hill and I said, "We are doing good together. Good energy!"  He said, "You sure can nail those 7:10's!"  I said, "I'm trying!" and then I introduced myself.  He told me his name was Patrick.  I then decided talking was tiring. "No more talking until we are done. 4 to go! Lets do this!"  He gave me a nod and we picked up the pace.  We used any decline, hugged the turns, found the best lines to get through clusters of people.  We moving better than almost everyone around us.

I felt good, but wondered if I would crumble at 10, 11, 12...  I wondered when Patrick would start his kick and if I could hang. I wanted to run hard through the finish. We hit M9, M10, M11 and the pace was 7:05 or better.  I felt good!

We hit M12 and I knew I had more to give.  I picked it up from the start of the mile and tried to hold it. I passed a woman who passed back.  She was just out of reach.  I was trying to get her.  It was like she had eyes behind her head and knew that I was trying and would not let me near her, but was not pulling away either.  I didn't have it in me to catch her.  I felt defeated, but I figured I likely started behind her, so technically I was probably beating her.  And then I saw the M13 and felt a new life in my legs.

There was an incline to the finish.  I felt strong, so I made one last push and passed her fast. My last 0.1 was at a 6:00 pace.  I was proud to not give up a place because I felt defeated.  I dug and there really was something there.  I had more when I thought I did not.

There is no better feeling than believing you are empty and finding a false bottom!

I hit stop as I crossed the line and saw my reward: 1:33:42. New Half Marathon PR.

Once home I got to see the beautiful results of my work today: my masterpiece of pacing --->

Stats:
661 out of 15,116 OA
128 out of 8843 Women
10 out of 1528 in my AG

Lehigh Valley Health Network Marathon, Allentown, PA. 9/9/12.

Sidney was supposed to come with me, but as to be expected Air Force changed his schedule the day before.  We are used to this and I decided to just go alone.

The 5k I ran yesterday was exactly half way between my house and the marathon.  It was nice to break the hour and a half drive in to two legs and get a race in along the way.   The expo was on my way to my hotel, so I was forced to stop by to get my bib, stinking and gross from the race I just left.

After a quick snack, I realized I had tons of time to kill and was bummed that Sid wasn't there.  However, this gave me plenty of time to chat and text with Jim Plant about the World Championship 24 hour race taking place in Poland. For the rest of the night, Jim kept me busy with updates, until I discovered I could get info on my ipad.

I was up until midnight watching Mike Morton crush the 24 hour American record.  Very inspiring.

Just before I went to sleep I checked where i was heading, again... double checking.  I was thrilled at first that the Lehigh Valley Hospital was 1 mile from my hotel... until I realized that I had to get to a different campus about 5 miles away.  No big deal. I caught it in time, I just wanted an address for my GPS and after searching around for an actual street address I found one, mapped it.

I woke up early and left for the race... to discover my GPS was not functioning.  I am always afraid of relying too much on technology, so I had scribble out the directions i looked up last night and tried to figure my way there... not too bad, except the route I had scribble out took me to a road where a bridge was out and I had to detour.  Oh boy.  Now I was starting to get stressed... and then the GPS starting working.

30 minutes to the start, I finally arrive.  The weather is cool at 60 degree and I am happy.  The race was well organized with a half marathon, and several relay divisions.  The gun goes off and we head downhill on the road.  The hill was so steep at times it was hard to run as fast as I wanted to.  I clocked a few 7:07's for the first few miles and it felt great.  Once we settled down, I got comfy in a 7:35-7:45 pace for a while.  However at 10 miles we hit the tow path and I was suprised to see my pace drop by about 10 seconds per mile just from the change in terrain.  I was happy to hit 13 miles in just under 1:39 and thought I had a great shot at a great race.

I felt a little wonky as I ran through 14 so I took some sodium and this seemed to help.

Early a girl was running on my butt for a while, just outside of my peripheral.  I thought about pushing the pace but decided I was running fast enough and did not need to drop her.  I could hear her breathing and she sounded like she was working to stay.  When we hit the tow path, I decided to complement her and ask her to join me for some miles.  It is nicer to run together then fight someone for the entire race.  From 8-19 we took turns leading in the single tire track sections of the tow path.  It was fun to work together.

I took the lead at 19 and she dropped back as usual.  However I stopped hearing her and got sad that she was not hanging with me for the whole race.  I suspected she would be back.

I caught up to a guy at mile 21 who pulled out his headphones and asked "How are you doing?".  I responded, "I am doing as to be expected as this point in the race." I was tired.  I wanted to stay positive.  I dont like to lie, so I did not want to say good.  I was bummed that my pace was dropping to 8:15's and my 3:20 was gone.

I was drenched in sweat.  I was extremely thristy.  I knew I was hurting and even thought it started 60's the temps had risen and the sun was warm. I am terrible in warm weather so I was just trying to feel comfortable.  My shoulder blades and the lengths of both arms were painful.  I felt like the blood was not circulating well... I dont know how else to explain it.   I just felt really uncomfortable in my arms, but my legs felt good.


The guy asked me, "I dont have a watch, what pace are you running".  I shared that we are going to break 3:30.  He got excited.  "How close to 3:25?  Maybe this old guy can BQ" he said I explained that we are on 3:25 pace right now as our average pace is 7:46, but our current pace is slower, so if he needs a 3:25 (with no extra 59 seconds), he needed to pick it up.

I told him he needed to push now and use all the downhills he finds.  He asked me if I needed anything he could provide, as he had a hydration pack and some gels.  I just finished my last gel and told him I was good, but that he needed to not think and just run.  I saw the course elevation last night and knew we were going to get a few uphills before the end.  He dug deep and pushed himself and pulled away.  I didn't think I could get back down to 7:46 at this point with my arms aching.  His push was admirable but just not fast enough to get him down to 7:46s again.

He pulled away but hovered for a few miles. And then we hit a very steep brief uphill. Bummer.  I caught back up to him and he asked me if we were on pace.  I felt bad sharing that we needed to be about 6 seconds faster per mile overall, so that means running sub-7:46 to have a shot.   We both had faded to 8:15 -8:25 for the last two miles.  I told him that he cant quit because my watch could be wrong, to the markers could be off, so he needed to just go for it anyway.  Again he pulled away, but I sensed it was futile.

A older man ran past me, reporting that I could walk it in and still BQ.  I told him I already did this year so I am uninspired since I am really dehydrated.  He bounded past me as he shared that he needs a 3:55 so he is all set :)  He looked good.

Finally I could hear people and knew the finish was near.  Up the ramp from the river and onto the road, I could see in the distance the finish line.  I thought I was hallucinating.  I was grabbing cups from every aid station along the way and they were plentiful, but I was so very thirsty.  My shorts were heavy with sweat to the point that it had become obnoxious.  I may need to switch to compression shorts in the heat.  I saw a woman ahead and passed her.  I ran hard to the end getting back down to 8:00 for the last 1.2.  I finished right behind the almost-BQ guy.  He was beaming.  He didn't make it but he ran a 9 min PR.  Awesome.

I was spent.  Grabbed some water and just sat down.  After some time, I saw the chick I ran the first 19 miles with walk by.  I didnt ask her about her time.  I just told her she was great and thanked her for her company and for sharing the work.  She said she faded a mile or two at 20, but felt she got it back together.

It was a good race.

I finished 12th Female in 3:27:12
101 AO
4th AG.

USATF-NJ 5k XC Championship, 9/8/12. Readington, NJ

Short and sweet... as I am whopped from two races this weekend.

This was the first of the two.  A shorty at 5k, but on course where I am usually quiet slow.  I seem to keep my feet low to the ground.  This is an asset to me in long paved ultras.  This is a hinderance in rocky or rooty trail races.   This also makes me feel miserable when running in grass.  As I joked at the race, I feel like every blade of grass is trying to grab me by the ankles.  

In addition to the grass, the 10 am late start in summer heat and humidity made me feel that this was just not going to be my day.  However, I was prepared to try my best and see what happens.

We line up in the field and face a cone way in the distance.  About 250 runners take off, trying to secure a good spot before entering the mowed section of grass bound by generally unrunnable field that would make up a large section of the first half mile of the race.

On the way to the cone, I noticed we were runnin 5:55, but as soon as we hit the bottle neck I was down to 7:00 and stuck behind a row of people.   As soon as I had an opening, I snuck through and finally got running.  I felt sluggish, but clocked M1: 6:38 pace. 

Ok, not too bad, but I was suffering now and feeling the humidity making my chest hurt.  Due to the location of mile two spanning the end of the loop where there was a noticeable hill, and the start of the loop (on lap 2), where we hit the early gradual uphill, I slowed and clocked M2: 7:14. 

Wow, I felt so good after M1 but now I was hoping to regroup for M3.  Knowing I got some decline time and only one short hill left, I just tried to drop some speed where I could and try to hold it together by the end.  M3.1: 7:25 (6:59 pace).

Boy I was glad to be done with that race.  I was drenched in sweat and could feel tightness in my chest that was not very comfortable.

Overall, I was very happy.  Averaging a 6:52 pace for the run made me proud.  I fully expected a 7:20-7:30 average in this race.

I hung around for the awards and then got back in my car to drive to Bethlehem Pa to get my bib for the marathon.

Jimmy D, 5k, New Brunswick NJ. 9/2/12

So I am half-assing the USATF-NJ Long Distance Running Grand Prix Racing Series.  I am sorry, but there is really no other way to describe my barely-there participation in this year long challenge.  The series is incredibly well done and I don't know if other states do such a wonderful job getting racing to be a statewide competition.  (In my defense, I am racing more marathons and ultras and trying to do well there, so I have a good reason... I think).

The way the series works is first you must join USATF and you are automatically entered in the competition.  Every month throughout the state there are many options for races that are part of the series.  Most races have 500 points, but only a few are championship races worth 700 points.

Races are divided into 3 categories. Shorter races I believe 4 miles and under.  Middle distance under 15k through over 4 miles.  Category 3 is 15k and up... (or something like that... what do you expect from me?  I already admitted to half-assing this).

You get to count your best three races in each category.  You can only count two 700 points races if you got 'em.  There are not a lot of 700 points races, so they tend to be big and competitive.  If you win a race you get the max points.  Otherwise there is some convoluted algorithm that counts of the number of each gender in the race and then divides the point evenly through out the field, keeping in consideration that the points have a floor... you can't earn less that 100 points.  Ok confused yet.  It is really not that hard... you just race every weekend, show up at all the 700 points races you can, run all difference distances, spend like $1200 on race fees and you are bound to do well in your category and earn back that $125 prize money ;)... or something like that.

To cherry pick a good series race, you want to run towards the front of the biggest races you can find, so you get the most points despite your placement.  A good plan is to have all you slower friends of the same gender as you show up and jog behind you ;)  A HUGE race could spread out fractions of points per placement, so you can place, for example, 5th and still get near maximum points.  A small race spread out the point in larger chunks, so a 5th place finish there will not be as valuable.  I used to be a really good cherrypicker :) but now I am lucky if I show up at a race I need.  Cherry picking is really an art and involves lots of research.  And despite it seeming shady to some, racing a well picked race is still racing and when a prize money (equally a fraction of the cost of your actual race fees) is involved I am going to use my feet and my brain to get to the top of my category whenever I can. :) All is fair is love and Grand Prix Racing ;)

So.....

Today was the Jimmy D Master's Team Championship worth 700 points in Cat 1.  I have three 500 points races in Category 1.  I did well in them, but without two 700 points races, I might as well have jogged them in.  I will never move up.  I showed up today hoping that I get some points.

However yesterday I ran 20 miles at 8:56 pace on a very warm humid day.  I lost a lot of weight and felt really odd after.  I rehydrated and decided this morning to get out the door and race. One mile at a time was my plan and we will see how it goes.

Gun goes off and the race starts off heading pretty much down hill.  Not a steep downhill, but enough to pick up some speed.  I looked down and realized I was sub-6.  I thought of John Phelan and our track practices ("Practice"- I got that right, right Jim O!?) and how we try to keep our intervals sub-6.  However, this was not track practice and I had a ways to go.  I settled down and tried to "rest" during this part by using gravity but not taking advantage too much.  I hit M1 in 6:29.

I was ok with that.  We were still headed downhill, on this long straight road. I could see the guys coming back towards me already.  The turn around was at the bottom of the "hill" (a decline which did have some flat parts, but seem primarily a decline).

I knew I was going to hate the return trip.

The gradual UP was not very steep, but it was gradually up or flat the entire way back.  I hit M2 in 6:49,  and could feel a female runner making a move on my shoulder.  She passed me.  I sat.  I was not thrilled with the idea of racing the last 1.1 mile up the inclined road drenched in sweat and overheating.  My asthma was killing me.  I was Whooping to clear my lungs, which just happens to help, but makes me sound like I am REALLY REALLY HAPPY to be racing a 5k!  People Whoop back at me often.  I tried to give them a fist pump when they do that. OMG, WTF and LOL all at the same time (Right, Jimbo Plant? ;) )

The runner made a great effort, but it was tough.  I keep pushing and crested one of the little peaks of up hill rollers and make a push on a flat ... to the best of my ability... which was really most like slow motion racing in a swamp of dampness.  I managed to move past her and wondered if she was sitting on me now? How long now until she blasts on by.

I was hurting by the time I had half mile to go.  My legs were dead and I had no kick.  My lungs were on fire.  I was all Whooped out.  What can I expect after a LR yesterday.  Truly, I was surprised I held it together this long!

We finished on the track and I was happy for a least a bit of flatness.  I tried to kick and I had nothing to give for a quarter mile.  I decided to wait.  I thought we had to go all the way around, then noticed that the finish was half way.  I kicked too late with whatever I could find.  Oops.  M3 and the .1 averaged 6:53 pace.  

Not too bad.  20:54 for the day.  One of my better 5k's.  I do NOT claim to be a good 5k runner.  I wish I could find more speed.  I keep looking, but I just can't find it.  I was a 61-64 second 400 meter runner in high school.  That suggests I might have more fast twitcher hiding somewhere, but they have rebelled, moved on, retired?  who knows?  Maybe they have been beaten down by my slow twitches. This leaves me standing at the start of every 5k more terrified than lining up for a 50k.  Maybe someday I will be less afraid and then I will run faster ... maybe not.

So the Stats:
20:54
87 Overall of 747 runners
10th Female of 315 runners
1 AG of 44 total (one being ahead of me in the top 3)

Sri Chinmoy Self-Transcendence Marathon, Rockland Park, NY. 8/24/12

With a name like the Self-Transcendence Marathon, how could I not run it :)?

I am very grateful for Alanna, who picked me up at 5 am on Friday so we could drive up together.  The ride was about an hour and drives are always easy at 5 am... when someone else is doing it ;).  (Thank you).

As we arrived, a bus load of primarily non-english speaking (or not native english speaking) people also did too.  It was a fantastic experience being part of a small event that had such an incredible international following.

As we walked towards to the start, the mist over Rockland Lake was beautiful.  The energy coming from the masses of runners was so friendly and inspiringly positive to me. People seemed happy.  I didn't sense a huge competitive energy... just a bunch of people preparing for a long run on a Friday morning.  Despite feeling sluggish the day before, I was starting to feel ready to try to run a little.

The course was 9 loops, nice and flat, with the first one a little shorter than the remaining eight 2.93 mile loops.  About 500 people lined up.  I had to pee..  I thought about going back to the potty line, but wasn't sure I would have enough time.  After a moment of (complete and utter peaceful) silence, I still had to pee.  The commands were give about 7:07 am and we were off.  (I still really had to pee). I was immediately swallowed up by the runners as I was stuck behind a few less aggressive at the start than myself.  (Hurry up people! I really really have to pee!)  I was hoping that I once I started to run and I would forget about having to pee, but after a mile that was not going to happen. (Oh boy did I have to pee!)

I made it around the course, ran as fast as I could right to the course side port-a-potty and then finally I felt like I could relax.  On the second or third loop, I saw Arpan, who I met and ran with at the BUS 6 hour Birthday run.   He tried to run a little with me, but I was moving well (about 7:45-7:50 pace) and Arpan had recently finished running over 2700 miles in 52 days and was a little tired still. Slacker! ;)   (Yeah, um... that was not a typo. Go look at your log for the year.  How many miles do you have?  Arpan ran 2700 miles in less than 2 months and technically DNF... but at that level of awesomeness there is no DNF)  He ran this distance while competing affiliated Self-Transcendence 3100 race (the World's Longest Ultra).  Arpan could see I was trying to stick to my pace and let me go.  Later he passed me on a bike :).  I give him credit for not just riding a bike everywhere... like to the fridge, the bathroom, from the bedroom to the living room.  After 2700 miles in 52 days, I don't think I would be able to walk. It was nice to catch up with him after the race for a little bit.

Oh wait, this is about me.... so as I ran, I was surprised at how good I felt.  I was not shooting for a PR. I know I stink it up in the summer.  I also had already logged over 77 miles in the 6 days before so I was surprised I was able to hold just sub-8's.

Although it seems the 3 mile loop might get boring, this race was so interesting that I did not get bored at all.  Around many bends, we could find small simple gatherings of people or individuals singing acapella, playing the sitar, or their violin.  There was someone drumming.  There was a four piece band with electric guitar and a flute.  People were cheerful, and positive.  There was not a big deal made about or by these musicians.  It was not a highlight feature of the race.  Mostly it felt like they just happened to decide to just be there and make music.  For someone who runs without my iPod, this was nice.

The Aid stations were plentiful.  I believe 3 per lap.  Water and Cytomax were provided.  I noticed fruit and other snacks on some tables.  I tried some Cytomax but all I could think of was how Cytomax was very close to the word Cytoxan and this made me queazy.  Cytoxan was the name of my chemo.  I couldn't drink more than one cup.  I am sure it is a fine choice of sports drink, but not so much for me.  I stuck to water for the rest of the race.

I had 2 gels pinned to my shorts and a few more in my cooler which was set right next to the course.  I love loop courses and small races because of these lovely conveniences.  Often in ultras, you can park right next to the course and crew yourself from your car.  So wonderful.  Big marathons make racing so much more complicated than this sports needs to be.  This marathon was a wonderful exception.

I took some salt before the start, actually 4 e-caps.  I didn't feel like stopping to grab more.  I am experimenting with getting by with less, so I wanted to see how things went on 4 e-caps and two gels.

I took my first gel early on, about 6 mile in.  I felt ok.  At about 16 miles I took the second gel.  By then I was still on an 8 minute mile pace, but feeling sick and queazy and my stomach was crampy.  I was trying to wait it out but with 6 miles to go, I threw the gel away and made another bathroom stop.  At this point, it was very hot, and I was feeling the effects of the sun when in the shadeless sections.

Although one of the most interesting parts of this race was the small cups of seaweed the volunteers were handing out, I just could not bear to try it on a unsettled stomach.  Maybe next year.

Those last two laps were tough.  I slowed a lot (to about 8:30-8:40) and just tried to keep moving.  I was so happy to see that finish shoot on the final lap.

I crossed the line in 3:34, feeling over heated and needing to sit.  I staggered my tired legs over to the med tent and asked to simply just sit for a moment. Being one of the earlier finishers, there was not much for the med tent staff to do, so they gave me their undivided attention and had wet clothes and ice packs for me.  They had even filled a plastic pail large enough to climb into with cold water.  I climbed completely inside, dunking myself and feeling so amazingly refreshed (and grateful to have been one of the early female finishers so I got to dunk in fresh water).

I quickly felt cooler, got hosed off and went to look for Alanna.  While I walked around, my stomach just could not settle down.  I knew it was because I did not take in enough calories during the race and my body was all messed up from this.

While we drove back, I recall telling Alanna how I can't believe how easy running feels when things are going well.  It should seem that running faster should be harder, but sometimes it just feels easier to move quicker.  Sometimes when moving slower, the distance feels further therefore harder to deal with, but when moving fast, the miles sneak up and surprise you.  I love when I feel this way in a race.

It took a long time, but by the time we got home I finally started to feel a little better... just before I had to leave for my flight to South Florida so that I could spend the weekend with Tropical Storm Isaac.  LOL! Hey after a 50k and a marathon book ending my week, I needed some rest days.

I was incredibly happy to run a 3:34 at the end of 103.9 mile 7 day stretch.  I did not think I would be able to run so fast on such a tired body.

My time was good enough for 8th place female and 52 overall out of 499 runners.

Turkey Swamp 50k, Freehold NJ. 8/19/12

These last two weeks, my feet have been aggravating me... or I have been aggravating them (more like it).  I was getting frustrated and cutting runs short to try to recover.  After a week of this, I called the people I trust most about stuff like this for some ideas.  As usual, I talked to Ray who always gives me good advice.

I also gave John Price a call.  I like John.  He is a sweet man who makes me feel like a slacker.  When people tell me they think I run a lot, I think about John pushing his jogging stroller full of his own aid across the United States with no crew to help.  I think about him running, jogging, meandering through the UK on his own with a backpack full of gear.  This makes me feel like someday I really do need to stop squandering my time and start applying myself.

John, amongst a few others, inspired me to start streaking.  This happened when I decided to try to cover as much mileage in 2012 that John covered in the 87 days it took him to cross the country.  I knew I would need to run daily to do this (or quit my job, buy a baby stroller, and a one way ticket to San Francisco).

So I called John. He gives very well thought out advice.  What rang the most true to me were two points.  First that all the doubling, even at half the mileage was just not giving me enough rest anymore.  He also mentioned that all the other things in my life are likely disrupting my rest more than just my training.  Moret stress in life = less time to recover.

I had read an article about "over training" by Maffetone.  It concerned me.  I run so easy on most days, that I find it hard to believe that I could be "over-training." If so, the prognosis was so bleak (quit running, start walking, change diet, etc, etc, etc) that I was a sent off seeking confirmation that my slower training paces have protected me from crushing myself with hard-on-the-body mileage.  I know that if I asked most of the people I surround myself with, they would guffaw in my face and say "Oh, of course you are over-training!"  But I knew if John could transport himself on foot for over 3000 miles from California to Virginia, then he wouldn't "look" at my numbers and automatically tell me I am nuts... right?

Well he didn't, but he suggested I lay off the doubles and try to double up the mileage to get the same volume in. (That will be hard for me since my schedule is working so well night now and allowing two windows to train per day).  Ray agreed with me when I told him I thought I needed a rest week.  So I took it.  I ran about 40 miles last week.  That included a 12.25 miles on Saturday with a Steve M. with TNT who wanted a running buddy for his 20 miler.  I definitely tapped into some self-restraint when decided to call my run at 12 and not go for 20.  If Steve was slower, I would have likely stayed longer, but Steve's fast pace was tough so I called it early to save some energy for the next day's ultra. 

I woke up Sunday, on race day morning, and the weather was an absolute gift. I felt great. I ate well the night before. I was hydrated well.  I was ready to give it a shot.  I have a few lower mileage weeks and my confidence was lacking from this.  My last 6 hour included a lot of foot pain and my last 10.5 mile trail run ended with a lot of pain, just the week before.  I was not sure what was going to happen. I never really am. 

I knew I wasn't going to run low 4 hours, but I thought maybe 4:30-4:45 might be possible. However, what I really needed most was weekly mileage.  I threw on my Garmin, which is now becoming a habit in races, and 6 minutes before the gun was to go off it died.  I had my trusty timex in my car.  Ultras are great b/c you park feet from the start.  I grabbed my timex and still had time to pee before the start :) 

The race was tiny....  but a race is a race and when the gun went off I took off hard.  No idea what pace I was running, but I would guess 7:45-8:00 for the first mile.  At 4 miles in, I asked a runner with a garmin what pace he had us at and it was 8:15 pace.  I ran the 2.6 mile loops for the first 6 in a row in about 22-23 minutes.  I felt great until suddenly it hit me that i was tired. 

I recall clicking off laps and it feeling easy. I love cooler to cold weather (as do most people).  Once the humidity kicks in I am a slug.  I was drinking my fuel, running happy.  Lap after lap, it was like a game... get to my special checkpoints by a certain times and keep going.  No problem.. until lap 8... then there was a problem.  I was leading and had no idea where #2 was.

I ran past our mini-headquarters where John, Alanna, Bill, Margo, Patty and I left our stuff.  Carissa and Tricia had made it for support.  I saw Alanna and asked her to come with me.  She came out and I told her then that I could feel myself falling apart.  I just didn't feel "right", like when things click for me in races.  My energy was gone and it hit me like a ton of bricks, with 4 laps to go.  She encouraged me to just keep running and I tried.  At this point, all I could think of was 4 laps seemed so far.  My back, neck, and arms felt odd and tingly with pain and pressure.  I did not like that part.  My feet were achy but really not too bad yet.  

I didn't like the way I felt and knew I was falling off pace for a good race.  I decided I needed to just back off and make sure I got it done.  The most important thing I have planned this week is big mileage.  So feeling a little disappointed that I was backing down, I still did.  I already expected to be passed by number 2 at some point.  At the start of lap 9 I was now in 2nd.  I thought for a moment about responding to the challenge and fighting for 1st.  I was very low energy at that point and decided to just stick to my plan and complete the distance at a pace that would allow me to continue training the rest of this week.  

I have been reading Noakes' "Waterlogged".  I have not gotten to the part yet where he discusses salt.  Summaries and reviews discuss his conclusion that no salt is required during ultras, so today's race was a test.  No E-caps. No sodium (that was not part of an aid station drink).  I am not sure how I feel about this.  I may still stick with my E-caps.  I'll take the placebo effect if it makes me feel peppy.  I definitely was not covered in as much salt as in past races.  I did feel a lot more sluggish with about 11 miles to go than I expected.  However, so did a lot of people by that point.  The 8 am start placed us close to noon at that point and it did get more humid and warmer.  I am a terrible summer racer and I know this.  I accept this and train for winter time :)   

For this race,  I packed (6) 10oz bottles and extra juice.  I calculated about 5-6 hour of running at 10-20 oz per hour for 60-120 oz at 6 hours.  Four I filled with half juice / half water.  Two were plain water.  I carried fluid from the start and emptied about 4 of my bottles (2 juice and 2 water).  I got tired of my juice so I also grabbed cups from the aid station during the last few laps.  I must have consumed about 50, maybe 60 oz max during the 5:15 hour run.  Although I definitely drank to thirst, this still seems to be on the lower end of what is an ideal amount of hydration per hour.  However, I was sloshing at some points so I will not be forcing more fluids into me (first I will add back some E-caps).

I weighed in at 117.0 before I left my house and was 113.4 when I got home (after a BBQ) so I really did loose a lot.  However, I don't think I could have consumed more fluid and not threw up or had stomach issues.  I am not sure what to do about this amount of weight loss. I don't think I will do anything.  I don't think I need to worry until I start creeping towards 110 (if I start at 117).  I expect to lose weight in summer ultras, as well as any race.  Rarely, will people not lose something since we all tend to sweat more than we drink. 

At my lowest point with 10 laps done, I drank half an Ensure and this helped quickly.  I should have had this at 8 laps in.  This is a good thing to remember.

After I was passed, I was able to relax and simply enjoy the rest of the laps.  With each lap my feet hurt more and I was looking forward to icing them down when I stopped.  Finally, when I got to stop at 5:15, I was happy to have still held 2nd place.  The race emptied out and I believe many people dropped down to shorter races when they learned the course was long.  

I ended up with 32.7 miles for the day which gets me about a 9:36 pace for the run.  Not too bad for a Sunday and not so hard that couldn't train today.  The sting of letting a race go before my eyes was eased a bit by my 4.75 mile run today at 8:36. (I haven't been able to resume training so quickly after a race of a marathon or longer that fast ever. I am sure the rest week and the slower pace at the end helped.)  I'll take the slower time for higher mileage... this week. :)

Thank you for reading!  

BUS Pajama Romp, Astoria Park, Queens, NY. 7/28/12

Last night I participated in the Pajama Romp.  This was a 1.27 mile loop in Astoria Park in Queens.  There were about 70-75 participants running this 6 hour event.   I drove up with Alanna and John. Two other TNT participants (Ann and Carissa) came to cheer us on.

Friday night, I checked the weather and saw T-Storms predicted to hit pretty much between 5 pm and midnight with the most chance of making appearance around 7 pm.

I really wasn't sure what to do, but I knew I could not sit around all day waiting to run, only to have the run canceled or called off due to weather.  Training is more important than racing right now.  I knew that after last weekend's mountain 6 hour race, my legs were less likely to carry me 40 miles or more.  Since I did not feel like I was set up well for a great race, I decided that this race would best serve me as the second half of a double training run day.

Sat morning, I met the Team In Training Team I train with at 7 am and ran a comfortable 13.6 miles with a few of our runners training for various marathons.  Pace was easy and comfortable but I could feel by mile 12, that I was getting dehydrated.  I drank and ate more than usual at this training run, but the warmth and humidity left me soaked with sweat.

I drank an Ensure and a Chocolate Milk immediately giving me about 400 calories, carbs, protein, fat, vitamins, etc as soon as I stopped.  I can't really digest more than this in a hour, so I drove the half hour home and then had a big bowl of cereal, orange juice, and a banana for more carbs, protein, and potassium.   At 1 pm, I made a big bowl of salty mashed potatoes for more carbs and electrolytes.  I wanted to refuel my muscles as much as I could. I wanted to take a nap too, but I just didn't have time.

On the drive up, I drank a mango smoothie and was ready with macaroon, cantaloupe, and electrolyte-enhanced water.  I felt like I still had a chance to run well and was open to the idea that I might surprise myself if I just tried to run like I did in my last 6 hour race.

I checked the weather once more, and still the entire night was marred by the prediction of T-Storms.  As we sat in the car at 4:45 pm to avoid the hard rain, before our 5 pm start, I called Sid to have him check NOAA. He advised that we should be getting hit hard soon, if not already at that moment, but that the rain will blow over us.  However, more storms could hit us in about an hour or so that seemed like they could have T-storms.  It was hard to predict from the charts.

With this information, and the fact that I wanted to run at least 15 miles tonight, I decided that I was going to start out hard (at 8 minute pace), get a good 10 miles in, and then back off to see what I could do after a morning run. I knew this was not the best way to start a 6 hour run after having depleted myself of energy and fluids this morning. However, it was likely to represent a little of what I will feel like at 5 pm at my next 24 hour race.  I don't plan to run 8's at a 24 hour, but I do expect to feel like crap so this will be good practice.

The race started just as some heavy downpours became worse.  The gun went off and the pack started moving.  I started fast and was the 4th runner out, behind the top three eventual male winners.  I knew it would be minutes before I was passed by the women. I expected nothing less.

I ran the first loop at just sub-8.  This was not too fast in theory.  My last 50k started out at 7:50 pace and ended at 8:09 pace. My last 6 hour started at 7:50 pace and ended at 8:44 pace. My last marathon was 7:36 pace. When feeling good, 7:50 is a nice pace to start one of these runs.  However, I would have been happy a little slower considering I was a little dehydrated and depleted at the start.

I stayed with the men for one main reason, to figure out the course.  The rain was washing away all the white painted arrows and I was not sure how complicated the course would be.  After 1 loop, we only passed about two places where I could make a mistake, I backed down to 8-8:10 pace per lap.

I held that for about 5 laps, then started walking the up hills. First, just the first up hill and then I added that second up hill.  Once I started walking the ups, they seemed much steeper.  I noticed that my legs went from feeling incredibly peppy to suddenly depleted and dead.  I had been trying to fuel and hydrate from the start of the run, but I don't think I was able to keep up with my pace.  I am 100% certain a slower pace would have yielded more mileage and less discomfort, but I just didn't want to risk stopping after 2 hour because of weather, so I keep up my speed until I couldn't run any more... I slowed a lot after 10 miles. I stopped to change my shoes and then continued to run. I hit 20 miles in just a little over 3 hours and decided that if I needed to stop then I could be happy with a 34 mile training day.

I added more walking just to keep moving and started to notice just how much my feet hurt.  This makes me sad.  I am tired of foot pain.  I am avoiding pain killers and just kept going.  Walking hurt, but  running showed me just how depleted my quads were of energy.  I tried to spit (to track my hydration) and it was way too thick to be productive.  I realized that even with my efforts to drink a little almost every lap, I was very dehydrated. I grabbed gatorade, coke, water with electrolytes, plain water and it wasn't enough. Pretty much everything was wrong and my morale suffered.

After walking a bit, at mile 22 I met up with Alanna and John, and declared with a forced smile "I am done! Now it is just about getting to 30 miles for the day."  The deficit of everything, I manage to get myself into, made me incredibly nauseated. If I tried to force calories or liquids I sensed I would throw up.  Acid type liquids (coke, juice, gatorade) were not appealing so I could not drink them.  High sugar drinks, like my mango juice made me queasy.  I grabbed a chocolate milk and ended up carrying it for a lap, not able to drink it.  I ate a few pretzels and that seemed to help.  Salty, dry, non-sweet, gluten free pretzels (thank you Ann) were the only thing I was able to tolerated.  I ate a few and kept walking.

At about 26 miles in, I realized I had stopped having fun for the last hour and I was approaching 40 miles for the day.  I walked with Alanna, who looked great, was moving well, and really supported me as we moved along.  I rationalized to her. I was in pain. I was not accomplishing anything impressive. I was disappointed. I could be doing damage to feet by pushing on.  I want to train tomorrow and it is not worth missing tomorrow's run for a low mileage 6 hour tonight.  27 miles is really just as good as 30 miles. An injury free-27 is better than hurting myself for 3 more...etc.  I had tons of "good" reasons to stop.  The reality is I wanted to stop, I wasn't having fun, and things hurt.  I decided I was done.

I completed the lap the was 27+ miles and walked to my car.  I called Sid and told him that I suck.  That I was done and my feet hurt too much to make it fun to move.  He tried to encourage me, but then settled on telling me he was proud of me no matter what I did.  I gave Ray a call and waited to hear him press me to get back out there.  I had just under an hour left. That is not a lot of time.  I was surprised to hear him tell me that I did good and that a good 20 mile run after almost 14 this morning was good Hinson Lakes Training.  It made me feel less like a quitter to get the support of Sid and Ray.

I walked back to the race, ate a few more pretzels and saw John run through, looking pretty beat up but moving and smiling (or wincing).  He forced out the words, with so much pride, ... "I am past the marathon distance! I am past the marathon!" This is awesome considering this is his first ultra.  We had a  few minutes to go before they let us do the short loop.  John said he wanted, needed to sit.  He sat, I handed him some pretzels, and told him that if he is going to just sit, we should just walk until it is over. We could walk 1 big loop and then do the small loop until we can stop.  A few seconds later we were moving again.

As we started our walk, John realized that after this big loop, he was going to be close to 30 miles. I was at about 28+ at that point.  He found some strength and we added some jogging.  We got the short loop and he realized he was going to make 30 miles if he just could run.  He started running...then running faster... then faster... and exclaimed "I don't know where this is coming from!!!"  He had 0.4 miles to go and 6 minutes to do it.  He was getting his 30!  My feet hurt less running.  I felt a little better after sitting and eating pretzels.  Running with John, running to help someone else,  renewed my motivation to be out there again.  I would not have gone out just for me.

When he hit 30, I saw that I was a little over 29 miles myself.  I wasn't sure how much time I had left, but just figured I would run as fast as I could to get as close as I could to my 30 mile goal.  I was running a low 7 minute pace for the last .7 miles and stopped at about 29.75 miles on my Garmin   That is close enough to 30 to bring me joy.  Thank you John :)

I am not sure what my official distance really is.  We all know Garmins can be off.  I did not count my laps, big or small, and I have no idea what the cone I stopped at measured.  However, 29.75 + 13.6 is 43.35 miles for the day.

That is a good day and I am happy.

Downtown Westfield 5k, Westfield, NJ. 7/25/12

So 4 days after Running with the Devil, 6hr, I find myself at the start of a 5k. I can't believe how nervous I feel.

My recovery has been slow and although I have no injury type pains, DOMS from running up and down a black diamond mountain for 6 hours has been rough.  Only yesterday I was able to take stairs like a grown-up, facing forward, with both feet taking turns, rather than side-stepping while holding the railing like a really large toddler.

I haven't run this race in a few years, and forgot what the course was like.  I did recall a mildly rolling course and was scared that trying to run hills on jello legs was going to push me over the edge of something bad.

I met John P. at just after I got my bib. He, Sid, and I tried to get a warm-up in.  It was just shy of a mile and a little short for me. I am finding I do well on at least 2 miles. Oh well.   We ran into more TNT runners and friends, including Bill, Margo, John R. and some new faces.   I spent a few minutes chatting, but got right to focusing on what I needed to do.

5k's scare me.  I have to run so fast, my lungs feel like they are pushing out my chest, my heart pounds hard, my asthma makes me wheeze, and I feel odd sensations in my body as I try to push myself as fast as I can.  I don't think I will ever run much faster than I do now unless I can get into great shape by winter.  I run better in the cold.  My asthma seems worse in the summer and I whoop uncontrollably while running anything under 7 minutes per mile when my chest tightens.

Even though this race has a starting mat, I decided I still wanted to be up front.  Over 2300 5k runners is a big race and I didn't want to get trapped.  John and I were about 2 rows back from the start when the gun fired.

I wore my Garmin again for data.  I was surprised at how fast so many runners got down to sub-6 pace.  I immediately mentioned to John... "5:53, let 'em go"...  I watched my pace settle down to 6:05, 6:11, then 6:45 instantaneous pace.   We hit mile 1 with John a few meters ahead.  I watched him do a double take as he saw the clock read Sub-6:30 for him. That was so cool to witness!  My M1 = 6:31.

The course had already gone down then up some. We still had some uphills to run and I felt my quads rebelling.  My asthma was winning and I just sat back, watching John move steadily ahead of me.  I wondered if he would beat me today.  I know he will someday.  It could be today and when it happens I am going to be so happy for him.

I looked at my pace and was not too surprised to see the pace for the M2 = 7:00.  I didn't feel spent, I just felt sore.  I wanted to regroup and get ready for Mile 3.

Once I started Mile 3, I was ready to see what I could do.  I opened my stride and realized nothing really hurt.  I passed several people, some passed me back.  Some I passed back again.  I felt I was steadily speeding up as I approached the finish.  I looked at my Garmin and saw I had .35 to go.

At this moment, I felt her behind me.  I had more left to give so I pushed the pace.  She was breathing down my neck.  Trying to pass.  I pressed forward, never letting her get even with me.  We continued to speed up. I was sure if I pressed harder, she would fall back, but she stayed right in my peripheral.  I wasn't sure I could hold it, but knew I couldn't let up until she passed me.  I was not going to just give it her if I had something left in my legs.  I pressed harder and finally I felt her slip off pace.  I could no longer see her from the corner of my eye.  M3 = 6:32

Ah ha! I have this.. or do I.  Is this a set up?  Is she backing off so I will too and then she will fly past me at the finish, before I have to respond?  Only .1 to go. No way.  Not today.  She let up and I knew I had to take the advantage she gave me and widen the gap, just to shake her of any ideas she may have of taking me at the line...  I kicked in as hard as I could.  She did not come with me.  My last .14 read as a 5:22 pace.  According to the results, I finished 5 seconds ahead of her. We shook hands, thanked each over for the motivation.

That type of finish is what racing is all about.  What a thrill!

Stats:
20:53 chip time.
147 / 2358 Overall
14 / 1186 Females
1st Age Group.

Complete Results: http://www.compuscore.com/cs2012/july/westnite.htm

Running with the Devil 6 hour, Mt Creek Ski Resort, Vernon, NJ. 7/21

New Jersey Trail Series puts on my favorite New Jersey race:  Running with the Devil.

There are many unique things about this race that makes it so much fun (as long as you are resigned to the fact that you will be doing a lot of hiking in order to make it up the hills).

This race takes place on a ski slope at Mt. Creek in Vernon NJ.  We actually start inside the building and run out the doors and up the mountain.  NJ Trail Series, first teases us with a short steep uphill that leads to a runnable trail that leads us to the Devil of a hill.

At about .7 miles into the race, we hit the kind of UP that makes time moving forward feeling like it is going backwards.  It creates a burn in my quads and calves that I only get to feel one time per year.   This section of the course travels up the steepest hill I have ever climbed in a race.  According to my Garmin data, I see that we travel from the base of the hill that begin at 845.7 ft and reach the top of the complete climb at 1154.3 ft before we get relief as we travel a runnable .3 mile ATV trail through the cool woods.   That works out us running up 308.6 feet while covering only 354 meters (1,161.42 ft) of ground.  It is intense.  Painful. Absolutely crazy.  According to rise/run, that works out to about a .30 slope... now I don't know what that really means... but it is steep!

I have been wearing night splints to help me loosen up tight calves and achilles so help reduce some plantar fascia pain.  I was shocked by just how much this hill hurt my calves on the first trip.  I only got about half way up before I needed to stop moving due to the burn.  I was sure that the next lap would be accompanied by fatigue that would make the pain worse.  I was hoping to get to 12 miles before I was unable to continue on.

As I slowly moved forward, my friend Diane caught me and we continued on together.  She is recovering from knee surgery and this was going to be her longest hardest effort since being able to run again some time ago.  We moved along together enjoying anything runnable, laughing at how chicken we both are on downhills, and cursing together under our breathes while propelling ourselves up the Ups.

At about 1.65 miles, we reached the summit.  I stopped to tighten my laces, as my feet were slipping out of my loosely tied Grits.  Once snugged up, my calves felt a lot better.

The total lap was a 5k.  Much of the return trip was incredibly runnable, if you do not mind the possibility of falling forward down a hill.  I seem to have too much fear to be good at this race, so I basically try to get momentum and keep moving, while also holding myself back from a face plant or a butt slide.  I think heel strikers may have an advantage over my "up on my toes" foot plant when running down steep steep hills.  I end up running like I am skipping with one leg being braver than the other.

The last section of the trail is a steep decline into a small loop under a walkway and back up into the lodge.  We run through the building, back out on to the porch, down the stairs, and out onto the loop.

I placed my cooler right next to the door to the porch which saved me tons of time refueling.  Actually I wasted very little time between loops.  I stopped to pee just once after loop 2.  After loop 4 I had to get a rock from my shoe and I filled an ice bandana that I wore for the last two laps.  Otherwise, I was just filling and grabbing a 10 oz handheld each lap.  I did eat a 3 cookies and took a few swigs of juice every 2 laps, but otherwise I ran this whole race on a water and a little sodium.  I felt great and actually ran my last lap faster the the ones before. I didn't plan to go low on fuel, it just felt right.  I ate a banana and 15 oz of juice before the start.

Diane and I stayed together for 3 full laps, where Diane veered off for the short loop.  She was in the 3 hour race and did not have enough time for 4 big ones.  I was so happy to see that she crushed her two lap goal.  The nice cooler weather helped us move faster than we thought we could.

I went out for lap 4 which was a bit lonely without a partner to commiserate with.  I managed to keep moving and find motivation in the fact that once I finished loop 4, I was over half way done with the crazy race.  A few more laps and the pain would stop.

In races like this, unless you have a crew with you to provide you with some intelligence, it is very hard to figure out what place you are in and where you competition is in relation to you.  A good crew will be able to tell you how fast your competition is moving and where they are on the course.   When alone in a race that starts with two races together, you can't recognize who you are racing against.  It is hard to know whether your competition has dropped out, took rest breaks, or ran to the bathroom while you ran by.

When I completed 5 laps I began to think about strategy.  In the last hour we can run the short loop.  The short loop is .5 miles, but I know nothing about it.  I know what the big loop looks like and it is isn't pretty.  I know Rick is unlikely to make a small loop easy, but he can't make it as hard as 306 feet up over 354 meters?  If I can run 7 short laps in 56 minutes, I would get more mileage than if I did 1 big one in the last 50 minutes.  If my nearest competition was on the same lap as me but less than .4 miles ahead of me, I could possible end up with more mileage by doing the short loop instead of the big.

However, my quads felt shredded and my body ached.  I wasn't sure I could do the short loop in 7 times in 8 minutes each since partial loops don't count.  I had no clue, except that part of the small loop down hill merged with part of the big loop's down hill and that steep down was a slow part of the run for me.  To help me strategize, I asked Rick if he had a choice 1 big or 7 little what would he do (since he marked the course).  He commented that I couldn't do 7 littles. This made me want to try to, but I knew since he knew the loop, he was probably right.

I made a decision to go for mileage since I had no idea if I was even competitive with anyone.  My guess was that I was probably in 3rd place or worse.  So just as I reached the fork requiring a choice between big or small, I headed out to the big. If it took me too long and my last lap didn't count, I would still get 21.7 miles run and that had more value to me than 20 miles and quitting.

Off I went to say goodbye to the big loop until next year, but that steep hill would not let me say goodbye.  I held me there on it side, stuck in time, frozen.  I tried switch-backing over the steep double wide track. It worked to take the pressure off my aching muscles but it too way too long to go up.  But when I tried to go straight up, my legs burned so bad that I would have to stop.  I could feel the time ticking away and feared my delay would cost me the lap.  I dug deep, started grunting my way up and made it to the top. I knew there was two more up hills to face before I hit the down.  Running was hard.  The burning was distracting but I was proud to still be running.  I was winning this fight against myself! I felt strong and weak at the same time.  Up that last hill I went knowing that if I hit the top with over 15 minutes to go, I was sure I had it.

I got to the top of the ski lift, refilled my bottle for the first time at the summit and saw that I have over 20 minutes to get down.  I kept moving, trying to decide if I would have enough time for a small loop too.  My body was burning and it would be close.  If I had 10 minutes left, I would try for 1 loop.  Less than that and I would call it a day.  I don't know what I could do a short loop in, but at this point I was breaking down and mentally was satisfied with my effort.

I crossed the mat with 8 minutes to go and decided I was done.  It felt good to stop.

Turns out I was 3 short laps behind second place and 1 big lap behind first.  It was a really nice surprise to be 3rd woman, and 8th Overall.

Now to take the year to recover and forget.... Good Bye Mountain, I will see you next year. :)

Stats:
Time: 6 hours
Distance: 21.7 with 14000 ft elevation change (1000 up, 1000 down per 5k loop)
Female Place: 3rd
Overall Place: 8th

Link to photos from the event: http://www.backprint.com/view_event_photos.asp?PID=bp%1EsBz&EVENTID=105251&PWD=0

Woodbridge Run for Pizza 4 Miler, Woodbridge, NJ. 7/11/12

I haven't raced, truly, since I blew up my foot in a 15k in late April.  I did go out to Ice Age 50 Miler in Wisconsin, but I knew before I even left New Jersey that I was not ready for the distance.

I have spent time recovering, rebuilding, and recently hitting the track for speed work.  Wednesdays are speed work days.  However, when I discovered my town had a 4 miler 2 miles from my house, I had to make this my "base-line"speed test run and see where I stand.  

The last fast race I ran was a 5k in early April, where I hit a 6:35 pace. I was a little lighter and a lot more confident then.  I hesitated about this race all day, because I did not want to put on those same racing flats I wore when I tore up my foot at the 4 mile mark of a 15k and do it all over again.  Also, I was pleased with my last 5k and I did not want to go out and discover that I lost to much speed.  I could not believe how anxious this race made me.  I decided to wear my Garmin so I can have data to help me pace.  That was a comfort.

I thought about running over to the race, but I wanted a few warm up miles in my trainers before swapping into my racing flats.  I also did not want to be stuck having to hobble home, if I blew up my foot again.  Once there, I learned that miss racing local runs.  This race had about 300 runners and I did not see a lot of familiar faces.  I have been out the local racing scene a little too long.  I need to do this more.

I met my friend Martin, who I haven't seen since the 15k.  We did our warm up together.  I always love hanging out with Martin at races.  

I wasn't sure where to line up.  At the start, I saw Ross, who calls me "Asthma" since he met me in a race while my asthma was so bad he thought I was going to need help.   I got in the second row, behind Martin, who is good at clearing the way.   Ross asked what my goal was.  I said I wasn't sure and he said "Really, YOU have no idea?"  :)   I confessed that I had a range... any where from sub-8 through sub-7 pace.   Secretly, I did want to break 7 but I wasn't really sure I could. 

I was grateful for the cooler temperatures, in the mid-80's today. It was still a little humid but not too bad at all.  The race started and I filed in behind the first place woman.  Just like last year, in the same place, I pulled up next to Esly whom I haven't seen since last year.   I asked how he felt (noticing the one calf sleeve) and he said "Good".  He asked me how I was, and I said "So, so".  Then he dropped a little psychological grenade which I can only assume was him trying to give me an edge.  He asked "So, you gonna break 25 today?"  I smiled and said "Not today.  Today I am playing."  He said, "We are on pace for 25?"  I said, "Yes, well, you know me.  This is how it starts.  This is how they all start. Then I fade."  First place woman pulled a little bit away and Esly whispered, "Just sit on her til the end"... I whispered back, "That's the plan." Then I pulled away from Esly. 

We hit the overpass and I looked at my pace and it had dropped too slow.  Sitting wasn't going to be a good idea if running easy would allow me to pass her.   I made a move, but settled back into 6:45 pace.  

I grabbed a cup of water at the mile 1 stop.  I usually wear my Garmin on the inside of my wrist, but I moved it to the top of my wrist today.  Don't know why.  When I saw the Mile 1 mark and needed to split the watch, I had just got handed water.  In a move of sheer brilliance, I grabbed the water in my left hand and proceeded to instantly DUMP out almost all of it as I turned my wrist so I could tap the split buttons.  I am sure the cup lady was either LOL or WTF as she watched my excellent decision making skills.  I hit split, salvaging a small swig of water.  I immediately recalled why I wear  the watch "upside down" and vowed to never wear the Garmin the right way again.  Mile 1 was 6:38. 

First place woman made a move back and passed me.  I decided to try the "Sit and Wait" strategy again.  I kept her in range as we moved along.  I ran a pace that felt like I was almost running too fast.  I made an effort to feel challenged but comfortable.  My middle two miles were 6:51 and 6:52 and very relaxed. First place woman would pull further ahead, then I would make up ground, and she would pull ahead again.  But as the minutes passed, I could sense her drifting out of range.

Mile 3 was clicked off at the top of the return trip over the overpass. As we hit that last mile, we both picked up a bit. It was here my asthma finally made an appearance. I felt tingly and uncomfortable.  I knew I could not kick the entire way in.  I decided that when I had a half mile to go, I would try to catch her.  At a half mile to go, I caught the guy ahead of me, who then battled me back and beat me by a second.  However, first place woman was a wonderful competitor and dropped the hammer in that last mile, taking the lead by 11 seconds.  My last mile was 6:43.  I looked back and Esly was just 1 second behind.  

It was a fun race. Having her there always 5-10 seconds ahead of me really motivated me.  Having my Garmin did help me run an evenly paced race.  I love the feeling of a good road race and I think I need to pop into a few more of these! :)

Stats:

16 OA/ 303 runner

2nd F

27:04

6:46 pace

http://woodbridge.patch.com/articles/running-and-pizza-finally-together#photo-10637422