October 20, 2012
Crown Center
Kansas City, MO
Whatever anyone tells you about training, training plans, and the necessity of the "long run", throw it out with the garbage.
After suffering from an Achilles rip-up in the early winter season, I was forced to take off a few months from running. It drove me mad! I had no choice but to sit...on the bike, and in the water was my only avenue for fitness. Did it pay off? Of course it did. But I won't dwell on the injury.
Just like 2011, where I ran my first marathon, I was undertrained physically. Except this year, I had a total of 16 weeks of running, whereas the year before I ran year-round. My progression up to the marathon was slow and deliberate, with the following as my monthly totals:
June - 60 miles
July - 61 miles
August - 104 miles
September - 143 miles
October - 106 miles
I ran a lot of 9 - 11 mile runs at a relaxed pace, with some light pick-ups toward the end. My longest run was 11.2 miles.
I decided to run the marathon as I walked into packet pick-up. I had decided against the marathon a few weeks prior, but reconsidered at the last minute. I felt I was ready emotionally, and was confident my body would hold up enough to finish. I was 100% correct.
I started just behind the 3:15 pace group, and settled into a nice relaxed pace for the first 5k. But I felt a faster speed was needed, and it felt good in my legs, and I quickly passed the pace group around 4 miles. But the downhills are my weakness, and I had not trained to take them quickly. I was swallowed up by the 3:15 group around the Plaza. It didn't bother me. I was taking it mile by mile.
A marathon is a full-blown emotional commitment for me. It is more taxing than the physical workout. It's like deciding to get married. Well, not quite, but close. It's a 26.2 mile prayer really. And I don't mince my words. I know I am blessed to even be able to run, much less run a marathon. So to worry about pace and time, I just don't care. I didn't wear a watch, and never looked for split. It makes it all the more enjoyable.
After mile 12, I adjusted my mind to the upcoming miles, and prepared to be emotionally challenged. The challenge never came. I cruised through the remaining miles until mile 24, where my hamstrings cramped fierce. I stopped for 15 seconds to stretch, and when a slow run didn't alleviate the pain, I found a fast run did.
26.2 miles later, I finished in 3:18. To say I am pleased is an understatement. I ran less this year, due to injury, and didn't put in the long runs. But I put in more mental work than ever before.
I love the marathon. The reward is fantastic. It is humbling and confidence-building all in one. 26.2 miles will change you, forever. But you have to make a commitment to yourself. You have to commit to the mental work just as much as the physical. Could I have ran faster? Of course. Do I care? Yes, a little.
So what's next?
M
Wednesday, October 31, 2012
Thursday, March 29, 2012
Injury Update
It seems like an eternity since I have run. Too long to really dwell on, or else depression might set in. I have resigned myself to the fact that my Spring races are no longer do-able. The Summer races might not be do-able either. So that leaves me with concentrating on getting healed and in shape for the Waddell and Reed Kansas City Marathon in October. I won't add any new races to my schedule, because I have already wasted too much money on races I cannot race. The pain of wasted money is just as severe as the injury itself.
From my last post, I was starting to do some barefoot running. For now, I need to put all running on hold until my Achilles tendon heals and I can run without pain. This includes running pain-free in shoes. I have been spending all my time either barefoot or in Vibrams, which I believe will help me in the long term. I get funny looks, but I never really cared about what other people think of my style choices.
In the short term, I am continuing to see a physical therapist every week. In the long term, and when I am able to run again, I will need to act like a beginner...run with the proper mechanics, form, and flexibility. Because I am a little more flexible than a 2x4, I have some work. But, it all contributes to proper form and mechanics for the long-term solution of running well and injury free.
Another goal is going to be adjusting what I am racing. I have been focused solely on running races. However, I am enjoying the forced cross-training of swimming and biking, so maybe the focus will become triathlon. We will see.
M
From my last post, I was starting to do some barefoot running. For now, I need to put all running on hold until my Achilles tendon heals and I can run without pain. This includes running pain-free in shoes. I have been spending all my time either barefoot or in Vibrams, which I believe will help me in the long term. I get funny looks, but I never really cared about what other people think of my style choices.
In the short term, I am continuing to see a physical therapist every week. In the long term, and when I am able to run again, I will need to act like a beginner...run with the proper mechanics, form, and flexibility. Because I am a little more flexible than a 2x4, I have some work. But, it all contributes to proper form and mechanics for the long-term solution of running well and injury free.
Another goal is going to be adjusting what I am racing. I have been focused solely on running races. However, I am enjoying the forced cross-training of swimming and biking, so maybe the focus will become triathlon. We will see.
M
Friday, March 16, 2012
March 11 - 17
I learned more this week about running than I have ever known. I finished Barefoot Ken Bob Saxton's book, Barefoot Running: Step by Step, and the simple information as it applies to running has so far caused a breakthrough!
Barefoot Ken Bob is a preeminent advisor on barefooting, author of the first website on barefoot running, Running Barefoot, and guru on proper running form and economy. I won't preach the virtues of running barefoot here, but what Ken Bob teaches is form, economy, technique, and mental adjustment. There are many forms of advice, but he delivers his simply and with a conciseness that even the most stubborn shod runner shouldn't ignore. If you want to get over an injury, run injury free, he has the answers.
I am also lucky enough to work in the same building as another legend in barefoot running, Barefoot Rick. He has run more mile barefoot than anyone in documented history. I see him running along the campus regularly...even in the snow. His website contains valuable information as well. I am thrilled that a legend in barefoot running is willing to be so accessible.
So what did I learn? I learned that I don't run correctly. Yes, yes, I've heard we are all an experiment of one. That's nice. But human beings are all alike, for the most part. So the baseline for the "experiment of one" is the same.
Results
My Monday and Wednesday runs hurt. My Achilles was aching terribly. Walking hurt too. Then, Wednesday night, I started reading "Barefoot Running: Step by Step". Then I ran on Friday. Barefoot. No pain in my Achilles. Bliss!
I am not naive enough to think I am miraculously healed. I still need to stretch my calf muscles and Achilles. But, running with the correct form and technique, which cannot be simulated in shoes or Vibrams, is the only way to maximize my running longevity. It does require a bit of humility. Some folks' egos are simply too broad to let them try. But mine isn't. I care about running. I care about being healthy. So I will let my feet do the rest of the talking.
Monday: 1.3 miles in VFF Bikila - road; 1 hour on bike trainer
Tuesday: Core and strength
Wednesday: 2.6 miles in VFF Bilila - road; Core and strength
Thursday: 45 min. on bike trainer; Core and strength
Friday: 1.3 miles barefoot - road; 1 hour on bike trainer
Saturday: Rest
Sunday: Rest
Total running miles: 5.2
Barefoot Ken Bob is a preeminent advisor on barefooting, author of the first website on barefoot running, Running Barefoot, and guru on proper running form and economy. I won't preach the virtues of running barefoot here, but what Ken Bob teaches is form, economy, technique, and mental adjustment. There are many forms of advice, but he delivers his simply and with a conciseness that even the most stubborn shod runner shouldn't ignore. If you want to get over an injury, run injury free, he has the answers.
I am also lucky enough to work in the same building as another legend in barefoot running, Barefoot Rick. He has run more mile barefoot than anyone in documented history. I see him running along the campus regularly...even in the snow. His website contains valuable information as well. I am thrilled that a legend in barefoot running is willing to be so accessible.
So what did I learn? I learned that I don't run correctly. Yes, yes, I've heard we are all an experiment of one. That's nice. But human beings are all alike, for the most part. So the baseline for the "experiment of one" is the same.
- Run with your knees bent.
- Run relaxed
- Run tall from the waist up
- Run from your haunches (like a cat)
- 180 cadence is great
- If you feel pain, then you need to adjust what you are doing
Results
My Monday and Wednesday runs hurt. My Achilles was aching terribly. Walking hurt too. Then, Wednesday night, I started reading "Barefoot Running: Step by Step". Then I ran on Friday. Barefoot. No pain in my Achilles. Bliss!
I am not naive enough to think I am miraculously healed. I still need to stretch my calf muscles and Achilles. But, running with the correct form and technique, which cannot be simulated in shoes or Vibrams, is the only way to maximize my running longevity. It does require a bit of humility. Some folks' egos are simply too broad to let them try. But mine isn't. I care about running. I care about being healthy. So I will let my feet do the rest of the talking.
Monday: 1.3 miles in VFF Bikila - road; 1 hour on bike trainer
Tuesday: Core and strength
Wednesday: 2.6 miles in VFF Bilila - road; Core and strength
Thursday: 45 min. on bike trainer; Core and strength
Friday: 1.3 miles barefoot - road; 1 hour on bike trainer
Saturday: Rest
Sunday: Rest
Monday, March 12, 2012
Running Experiment: The Road Less Traveled
Well into the fifth week of achilles tendonitis, much reflection has been given to why this injury exists in my left leg. Secondarily, what caused all the other injuries I have incurred from running?
Achilles tendonitis in right leg (2009)
Morton's Neuroma in right foot (2010 - 2011)
Plantar fasciitis in left foot (2011)
Achilles tendonitis in left leg (2012)
So, what caused these injuries? I have no idea, nor will I ever know because there is no film of me running during these times, only race photographs. I used to heal-strike, so maybe that was it. Then I gradually changed to a forefoot striker, but maybe my upper body wasn't moving in concert with my legs. Maybe my core was too weak. At this point, it doesn't matter what was, only what will be.
What amounts to speculation results in lack of proof. However, there is ample amounts of research.
At http://www.naturalrunningcenter.com/, there is an excellent video of proper running economy. I have studied this video several times, which led me to video my form on a treadmill. I found few differences. BUT, I was wearing Vibrams when I filmed myself. So how do I run with shoes?
Experiment and Commitment: For the next several months, I am going to run solely in Vibram Five Fingers - Bikila (and eventually in Spryidon Trail LS) in an effort to fix my maladies and injury-ridden legs. If I can develop a economical form that reduces / eleminates injury, then I will gain countless running years in my life. And what about speed? I will sacrifice speed in the short term to gain efficiency in the long term, but based on research of aging and speed, I should be able to regain my current fitness quickly, and eventually surpase it.
Let me be clear - I am not running barefoot. I am running in Vibrams, which some consider to be the same as running barefoot, but shouldn't. I am going to invest in my legs, in the gift that God has given me, to extend my running life for as long as possible. I am blessed to be able to run, and if I don't take care of the gift I have been given, it could expire.
2012 Plan: For the next 4 weeks, I will run every other day, beginning at 1.3 miles per day, working up to 5 - 7 miles per day. The following month, I will add in an extra run per week, and gradually increase my mileage. If my body tells me to back off, I will. If I feel I can go more, I will not, until month 3.
2012 Races: My spring schedule is pretty much shot right now. I can either rush through recovery with shoes, run the races, and risk delay of healing, OR I can cut my loses now, pick a goal race, and take baby steps to get there.
June - Hospital Hill 13.1 (used as a training run)
July - Psycho Psummer Run Toto Run 50k (trail) - Goal race
October - Kansas City Marathon - Goal Race
To be continued...
Achilles tendonitis in right leg (2009)
Morton's Neuroma in right foot (2010 - 2011)
Plantar fasciitis in left foot (2011)
Achilles tendonitis in left leg (2012)
So, what caused these injuries? I have no idea, nor will I ever know because there is no film of me running during these times, only race photographs. I used to heal-strike, so maybe that was it. Then I gradually changed to a forefoot striker, but maybe my upper body wasn't moving in concert with my legs. Maybe my core was too weak. At this point, it doesn't matter what was, only what will be.
What amounts to speculation results in lack of proof. However, there is ample amounts of research.
At http://www.naturalrunningcenter.com/, there is an excellent video of proper running economy. I have studied this video several times, which led me to video my form on a treadmill. I found few differences. BUT, I was wearing Vibrams when I filmed myself. So how do I run with shoes?
Experiment and Commitment: For the next several months, I am going to run solely in Vibram Five Fingers - Bikila (and eventually in Spryidon Trail LS) in an effort to fix my maladies and injury-ridden legs. If I can develop a economical form that reduces / eleminates injury, then I will gain countless running years in my life. And what about speed? I will sacrifice speed in the short term to gain efficiency in the long term, but based on research of aging and speed, I should be able to regain my current fitness quickly, and eventually surpase it.
Let me be clear - I am not running barefoot. I am running in Vibrams, which some consider to be the same as running barefoot, but shouldn't. I am going to invest in my legs, in the gift that God has given me, to extend my running life for as long as possible. I am blessed to be able to run, and if I don't take care of the gift I have been given, it could expire.
2012 Plan: For the next 4 weeks, I will run every other day, beginning at 1.3 miles per day, working up to 5 - 7 miles per day. The following month, I will add in an extra run per week, and gradually increase my mileage. If my body tells me to back off, I will. If I feel I can go more, I will not, until month 3.
2012 Races: My spring schedule is pretty much shot right now. I can either rush through recovery with shoes, run the races, and risk delay of healing, OR I can cut my loses now, pick a goal race, and take baby steps to get there.
June - Hospital Hill 13.1 (used as a training run)
July - Psycho Psummer Run Toto Run 50k (trail) - Goal race
October - Kansas City Marathon - Goal Race
To be continued...
Friday, March 2, 2012
Injury and Affliction
-When it rains, it pours.
The biggest risk to illness is not the initial illness that besets us - it is the secondary illness that is more dangerous, as our bodies are in a weakened state and less resistant to new attacks. Three weeks ago, my wife and I both caught the flu. It wasn't the normal 2-day flu where a person takes up residency in the bathroom either. It was the 14 day, full-on, all-out, feeling like the losing MMA fighter after 10 rounds-type flu. I was lucky though, as I was sick only for 7 days. Unfortunately, I developed an upper-respiratory infection immediately afterwards.
What is the up-side to being sick? Rest. Rest is the up-side. I was having a slight pain in my Achilles tendon at the insertion point on the heel. So, with my body wrecked from the flu and infection, I was able to rest. I didn't run for a week (a new record).
When I felt I was feeling well enough to go to work, I was well enough to run. I left the house at my normal time of 4:00 am for a morning run of 5 miles, just to shake out the cobwebs. Less than a mile into my run, my Achilles started to hurt. And as I continued, it hurt more. And more. Crap ass.
I had been resting my body, and any pain left over from my last race should have been completely gone. But here I was, many days post-race and I was still having Achilles pain, even with a solid week in bed. It made zero sense. So I did what any runner would do...I went running again.
I am a college graduate with a Master's degree. I have a house, a job, a family...I don't have the option or excuse to be stupid. Yet, somehow, I make stupid decisions. I took another week off running, just to say "Sorry."
A week later, I went back to running. And you know what?! Achilles pain. So I called Dr. TJ Hackler, a sports physician and chiropractor who travels with the Chiefs and the University of Kansas Track and Field team. He performed some active release therapy (ART), which made a world of difference. His instructions were to not run until the next Wednesday, and then only run no more than 3 miles.
I ran 6.5 miles. And it hurt.
So back to TJ I went. I have Achilles tendinitis, and two more appointments scheduled for next Monday and Wednesday. And I cannot run until the following Monday. This time I am going to listen to him.
Taking time of for an injury is an exercise in and of itself. Running is a major part of my life that I can only think about now, rather than do. It is hard. Fortunately, I am cleared to ride the bike, which I have done nearly every day on the trainer. It provides some solace to my malady, but it's not the same. Running is freedom, a friend that I always have with me, a welcome obsession. And I miss it.
Another downside is I have races scheduled in the very near future that are no highly unlikely to happen. I could run them as fun runs, which might be the best thing for me, but what a change that will be. I hate paying money for a race, and then having to miss it. Maybe running for fun will make it more valuable, who knows. But for now, I will be staring at the wall, while my legs pedal around and around on the indoor bike trainer, going nowhere.
Let the empathy flow.
M
The biggest risk to illness is not the initial illness that besets us - it is the secondary illness that is more dangerous, as our bodies are in a weakened state and less resistant to new attacks. Three weeks ago, my wife and I both caught the flu. It wasn't the normal 2-day flu where a person takes up residency in the bathroom either. It was the 14 day, full-on, all-out, feeling like the losing MMA fighter after 10 rounds-type flu. I was lucky though, as I was sick only for 7 days. Unfortunately, I developed an upper-respiratory infection immediately afterwards.
What is the up-side to being sick? Rest. Rest is the up-side. I was having a slight pain in my Achilles tendon at the insertion point on the heel. So, with my body wrecked from the flu and infection, I was able to rest. I didn't run for a week (a new record).
When I felt I was feeling well enough to go to work, I was well enough to run. I left the house at my normal time of 4:00 am for a morning run of 5 miles, just to shake out the cobwebs. Less than a mile into my run, my Achilles started to hurt. And as I continued, it hurt more. And more. Crap ass.
I had been resting my body, and any pain left over from my last race should have been completely gone. But here I was, many days post-race and I was still having Achilles pain, even with a solid week in bed. It made zero sense. So I did what any runner would do...I went running again.
I am a college graduate with a Master's degree. I have a house, a job, a family...I don't have the option or excuse to be stupid. Yet, somehow, I make stupid decisions. I took another week off running, just to say "Sorry."
A week later, I went back to running. And you know what?! Achilles pain. So I called Dr. TJ Hackler, a sports physician and chiropractor who travels with the Chiefs and the University of Kansas Track and Field team. He performed some active release therapy (ART), which made a world of difference. His instructions were to not run until the next Wednesday, and then only run no more than 3 miles.
I ran 6.5 miles. And it hurt.
So back to TJ I went. I have Achilles tendinitis, and two more appointments scheduled for next Monday and Wednesday. And I cannot run until the following Monday. This time I am going to listen to him.
Taking time of for an injury is an exercise in and of itself. Running is a major part of my life that I can only think about now, rather than do. It is hard. Fortunately, I am cleared to ride the bike, which I have done nearly every day on the trainer. It provides some solace to my malady, but it's not the same. Running is freedom, a friend that I always have with me, a welcome obsession. And I miss it.
Another downside is I have races scheduled in the very near future that are no highly unlikely to happen. I could run them as fun runs, which might be the best thing for me, but what a change that will be. I hate paying money for a race, and then having to miss it. Maybe running for fun will make it more valuable, who knows. But for now, I will be staring at the wall, while my legs pedal around and around on the indoor bike trainer, going nowhere.
Let the empathy flow.
M
Monday, February 13, 2012
PsychoWyco Run Toto Run
"I am yours, and you are mine" - PsychoWyco
The race director's instructions were to eat a lot in the early parts of the race, or else you will experience the "bonk" around mile 15. I am clearly a child who doesn't listen, or forgets immediately afterwards.
The PsychoWyco Run Toto Run course has to be one of the toughest non-mountain courses in the country. In 8 degree temperatures, it was like running on jagged concrete up ten flights of winding stairs, and then back down. And when the frozen horseshoe divets subsided, they were replaced by wicked rocks. Oh, there were some flat stretches, but it was up the side of a dam...at an angle.
The aid stations are like mini-parties, and everyone is invited. They have anything and everything. Every single aid station asked what a runner needed, what could they get them, how were they doing...amazing! It was 10 degrees outside and these people were de-icing water, and handing out chips and candy. It's no wonder they say you can burn a lot of time at the aid stations...why would you want to leave?
The course itself is mostly a bridle trail, that clearly beat up a lot of horses. And after the horses left, a bunch of runners showed up. And if you focus too much on the course, you are bound to forget something, or least I did. This is one of the multi-faceted sides of running. It's not just putting one foot in front of the other...yes at it's simpliest it is...but rather a combination of knowing your body before and during the race, what it needs, and what it will need to get you through to the finish. What was it the race director said prior to the race...something about eating? I had forgotten.
In my first attempt at a 50k, I had prepared as best as I thought possible. I was still charged from my first marathon, and I was ready to move up in distance. I carried a waist pack with one water bottle, and 7 GUs. When I ran out of either, I would refill at the aid stations, and be on my way. The less I walk, the better for my legs, or else I can get the cramps something fierce.
A large group kicked off across a short field and onto the trail. I kept an easy pace through most of the first 10 mile lap, running nearly all the hills in short, choppy steps. I felt excellent, really. A fellow runner from Nebraska, who was aiming for a 6 hour finish said we were right at a 2 hour pace. "Perfect", I told him. But on the inside, I had expected it to be a little faster.
There was only one place, shortly after mile 4 where I had a mis-step. I wicked tree had toppled over, and as I step high to cover it, I felt a strain in the top of my right ankle. It kind of hurt, but not bad, but bad enough that I thought, I will be sure to avoid that again!
As I came around the end of the first 10 miles, I felt the first twinge of a cramp in my thigh. Now, for a road runner, I have never, ever cramped in my thigh. I am not even sure what the thigh really does. It's just another place for a tattoo for me. No matter, I was feeling relaxed, and pretty good. Over a short incline and onto a very different looking trail, the cow bells were ringing. I looked up, and I saw the timer as it read 1:40...wow...a pleasant surprise! This was easier than I thought, or what I had convinced myself.
You see, I don't wear a watch anymore...I prefer to adjust to how I am feeling, rather than stress over time. By the way, I am hypocrite, because time is very important to me. It is like a Christmas present. I know what I want, and if I don't get it, I am disappointed. But I make no effort to find out beforehand what it is. I like to be pleasantly surprised.
The Psycho Wyco Run Toto Run winter edition is a three loop course (for the 50k runners), so there are 2 chances to quit. I don't mean that in offense to anyone who dropped to a lower distance...I just prefer there be no chance to quit. "Lead us not into temptation..." There is some symbolism here.
At the start / finish, the aid station had water, other liquids, chips, snacks, candy...all the things for which my girls would want to run! I stopped to re-tie my shoes, since after my feet de-thawed, I was sliding around in my shoes and probably had a blister. I grabbed for a GU, but it was just as hard as the one in my hand. THE ONE IN MY HAND! I had been carrying around a GU trying to get it to warm up since mile 5, and hadn't taken anything else but a few sips of water. I ate a few M&Ms, a pringle, and set off for round / lap 2. Time for the second GU, which was still like taffy.
During the first lap, I kept thinking about how nice it would be to not have so many runners directly in front of me, just so I could see where I was going. This would enable me to move through the frozen concrete / jagged rocks more easily. Now that I was alone, it didn't really make that much difference. My thighs had started to cramp a bit more, and I was not stepping as lightly as I wanted. I shifted to a tip-toe form, trying to keep my feet off the ground as much as possible. But as I came down, I felt I was "dropping" too much weight onto my feet, causing my thighs to absorb more than they could handle. The trail was beating me up.
Remember the place where I had a mis-step on the first loop? Well, I found it again...same foot, same result, except this time, it hurt more. I cursed out loud. Fool me once, shame on you. Fool me twice, shame on me.
I ran alone for most of the 2nd loop. It was peaceful to start...up and down, up and down over the frozen ground. But the peace didn't last long. I started to rationalize, to think...and that can be dangerous to a runner. I tried praying, but the demon of doubt was already there. My water bottle had froze, and I couldn't get a drop out of it. Somewhere around half-way (mile 15-ish), I stopped to bang the bottle on the rocks. The lid was even frozen shut. Good grief. I had consumed 2 GU and only half my original water.
I was in disbelief. How could I have been so stupid? I'm not making excuses, just the facts. I had completely blew my nutrition for this race. And now it seemed too late. The freaking race director even spelled it out for us...provided aid stations. I struggled to get through the final 5 miles to mile 20. When I reached the last aid station (manned by someone I recongnized from a blog...Rick Mayo, maybe?) at 7.2 miles (roughly, I believe), I thought I should ask for advice. Next thing I knew, I was drinking frozen Gatorade (or something like it), water, and something salty. I had already decided I was done. My legs were in full cramps, now joining my thighs were my hamstrings.
The back half of PsychoWyco is just as brutal as the first half, yet still fun. Let me qualify "fun". I am transported to my childhood when we were on vacation, running through the forest playing some game, and the real world was far away. Fun. Ooh, another hill - climb, climb, and then bam, a downhill run. I passed some 10 milers, and some others in the last 2.8 miles. But I had already quit. I was irritated and dissappointed with myself. I had this in the bag...I wasn't even tired. But the cramps were fierce and my stomach ached. I was now faced with the possibility of an injury, which is entirely unacceptable.
I decided that if I was over 3:30 for the 20 miler, I was done. I came through the brush, to see 3:36. Crap-ass. It's like the course knew me, and gave me what I deserved. I didn't eat nearly enough, didn't drink, and succombed. I let the race director know I was dropping. The day was over.
I was in disbelief at what had happend. I am smarter than this, so how could I forget something so basic? The course is beautiful, unforgiving, inspiring...and it will own you if you let it. As I sat in my Jeep, rubbing at my bloodless fingertips, I watched white-bearded runners continue on with their yellow bibs attached.
So what are the positives? I am blessed to be able to run, and to run whenever I want (before the kids wake up anyway). I spent the freezing morning accomplishing something most people won't even consider. I ran 20 miles in the beautiful Wyco park, and even took home a medal for my effort. How do I feel about this race? I feel blessed. If it wasn't for the failures in life, I might never succeed.
So what do you do after an event like this? I signed up for the PschoSummer Run Toto Run 50k.
Matt
The race director's instructions were to eat a lot in the early parts of the race, or else you will experience the "bonk" around mile 15. I am clearly a child who doesn't listen, or forgets immediately afterwards.
The PsychoWyco Run Toto Run course has to be one of the toughest non-mountain courses in the country. In 8 degree temperatures, it was like running on jagged concrete up ten flights of winding stairs, and then back down. And when the frozen horseshoe divets subsided, they were replaced by wicked rocks. Oh, there were some flat stretches, but it was up the side of a dam...at an angle.
The aid stations are like mini-parties, and everyone is invited. They have anything and everything. Every single aid station asked what a runner needed, what could they get them, how were they doing...amazing! It was 10 degrees outside and these people were de-icing water, and handing out chips and candy. It's no wonder they say you can burn a lot of time at the aid stations...why would you want to leave?
The course itself is mostly a bridle trail, that clearly beat up a lot of horses. And after the horses left, a bunch of runners showed up. And if you focus too much on the course, you are bound to forget something, or least I did. This is one of the multi-faceted sides of running. It's not just putting one foot in front of the other...yes at it's simpliest it is...but rather a combination of knowing your body before and during the race, what it needs, and what it will need to get you through to the finish. What was it the race director said prior to the race...something about eating? I had forgotten.
In my first attempt at a 50k, I had prepared as best as I thought possible. I was still charged from my first marathon, and I was ready to move up in distance. I carried a waist pack with one water bottle, and 7 GUs. When I ran out of either, I would refill at the aid stations, and be on my way. The less I walk, the better for my legs, or else I can get the cramps something fierce.
A large group kicked off across a short field and onto the trail. I kept an easy pace through most of the first 10 mile lap, running nearly all the hills in short, choppy steps. I felt excellent, really. A fellow runner from Nebraska, who was aiming for a 6 hour finish said we were right at a 2 hour pace. "Perfect", I told him. But on the inside, I had expected it to be a little faster.
There was only one place, shortly after mile 4 where I had a mis-step. I wicked tree had toppled over, and as I step high to cover it, I felt a strain in the top of my right ankle. It kind of hurt, but not bad, but bad enough that I thought, I will be sure to avoid that again!
As I came around the end of the first 10 miles, I felt the first twinge of a cramp in my thigh. Now, for a road runner, I have never, ever cramped in my thigh. I am not even sure what the thigh really does. It's just another place for a tattoo for me. No matter, I was feeling relaxed, and pretty good. Over a short incline and onto a very different looking trail, the cow bells were ringing. I looked up, and I saw the timer as it read 1:40...wow...a pleasant surprise! This was easier than I thought, or what I had convinced myself.
You see, I don't wear a watch anymore...I prefer to adjust to how I am feeling, rather than stress over time. By the way, I am hypocrite, because time is very important to me. It is like a Christmas present. I know what I want, and if I don't get it, I am disappointed. But I make no effort to find out beforehand what it is. I like to be pleasantly surprised.
The Psycho Wyco Run Toto Run winter edition is a three loop course (for the 50k runners), so there are 2 chances to quit. I don't mean that in offense to anyone who dropped to a lower distance...I just prefer there be no chance to quit. "Lead us not into temptation..." There is some symbolism here.
At the start / finish, the aid station had water, other liquids, chips, snacks, candy...all the things for which my girls would want to run! I stopped to re-tie my shoes, since after my feet de-thawed, I was sliding around in my shoes and probably had a blister. I grabbed for a GU, but it was just as hard as the one in my hand. THE ONE IN MY HAND! I had been carrying around a GU trying to get it to warm up since mile 5, and hadn't taken anything else but a few sips of water. I ate a few M&Ms, a pringle, and set off for round / lap 2. Time for the second GU, which was still like taffy.
During the first lap, I kept thinking about how nice it would be to not have so many runners directly in front of me, just so I could see where I was going. This would enable me to move through the frozen concrete / jagged rocks more easily. Now that I was alone, it didn't really make that much difference. My thighs had started to cramp a bit more, and I was not stepping as lightly as I wanted. I shifted to a tip-toe form, trying to keep my feet off the ground as much as possible. But as I came down, I felt I was "dropping" too much weight onto my feet, causing my thighs to absorb more than they could handle. The trail was beating me up.
Remember the place where I had a mis-step on the first loop? Well, I found it again...same foot, same result, except this time, it hurt more. I cursed out loud. Fool me once, shame on you. Fool me twice, shame on me.
I ran alone for most of the 2nd loop. It was peaceful to start...up and down, up and down over the frozen ground. But the peace didn't last long. I started to rationalize, to think...and that can be dangerous to a runner. I tried praying, but the demon of doubt was already there. My water bottle had froze, and I couldn't get a drop out of it. Somewhere around half-way (mile 15-ish), I stopped to bang the bottle on the rocks. The lid was even frozen shut. Good grief. I had consumed 2 GU and only half my original water.
I was in disbelief. How could I have been so stupid? I'm not making excuses, just the facts. I had completely blew my nutrition for this race. And now it seemed too late. The freaking race director even spelled it out for us...provided aid stations. I struggled to get through the final 5 miles to mile 20. When I reached the last aid station (manned by someone I recongnized from a blog...Rick Mayo, maybe?) at 7.2 miles (roughly, I believe), I thought I should ask for advice. Next thing I knew, I was drinking frozen Gatorade (or something like it), water, and something salty. I had already decided I was done. My legs were in full cramps, now joining my thighs were my hamstrings.
The back half of PsychoWyco is just as brutal as the first half, yet still fun. Let me qualify "fun". I am transported to my childhood when we were on vacation, running through the forest playing some game, and the real world was far away. Fun. Ooh, another hill - climb, climb, and then bam, a downhill run. I passed some 10 milers, and some others in the last 2.8 miles. But I had already quit. I was irritated and dissappointed with myself. I had this in the bag...I wasn't even tired. But the cramps were fierce and my stomach ached. I was now faced with the possibility of an injury, which is entirely unacceptable.
I decided that if I was over 3:30 for the 20 miler, I was done. I came through the brush, to see 3:36. Crap-ass. It's like the course knew me, and gave me what I deserved. I didn't eat nearly enough, didn't drink, and succombed. I let the race director know I was dropping. The day was over.
I was in disbelief at what had happend. I am smarter than this, so how could I forget something so basic? The course is beautiful, unforgiving, inspiring...and it will own you if you let it. As I sat in my Jeep, rubbing at my bloodless fingertips, I watched white-bearded runners continue on with their yellow bibs attached.
So what are the positives? I am blessed to be able to run, and to run whenever I want (before the kids wake up anyway). I spent the freezing morning accomplishing something most people won't even consider. I ran 20 miles in the beautiful Wyco park, and even took home a medal for my effort. How do I feel about this race? I feel blessed. If it wasn't for the failures in life, I might never succeed.
So what do you do after an event like this? I signed up for the PschoSummer Run Toto Run 50k.
Matt
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