Michael Running Free

Sustainability of Mileage

2012-02-07T17:18:00.000-05:00

The great debate in the ultra-sphere of how to train for ultra-races has seemed to level off over the past several months - partly because there are fewer big races this early in the year but mostly because people are realizing there is really no 100% correct way to train for an ultra (even more likely is because the topic was beaten to death). There are simply too many people being successful in races who train in a different style. Ultrarunning is completely subjective in that regard. There are still questions that I cannot answer about the sustainability of certain types of training...unfortunately it is impossible to sustain a high level of training for X amount of time and when many ultra runners are constantly on the edge in their training, it is important to discuss the limits of how far to go and for how long.

Many cases show runners training at a high level in terms of pure mileage and time. Noticeably, and probably most recognizable, is Anton Krupicka's 2007 lead-up to the Leadville 100, when he ran over 1000 miles and 150 hours in a 5 week span - this is not even to mention what was sure to be an incredible amount of elevation gain. This high level of training led to a 45 minute personal PR at Leadville and a margin of victory by over 3hours. Was this sustainable? Maybe for a couple month period it was... but from this post it seemed as if the sustainability ran out after he tried to resume his heavy training shortly after L100, as he had to be sidelined with an injury. It should also be noted that the 5 weeks leading up to the 1000 miles in 5 weeks went like this: 0 mi., 63 mi., 32 mi., 29 mi., and 133 mi.

The Krupicka account is a micro-example of a very high level of training -really only over a 7 week period. Another example of training at a high level, that I would love to learn more of, is Jim O'Brien's training for the1989 Angeles Crest 100. O'Brien ran what is now considered one of the stoutest course records in ultra running, standing the test of time at17:35:48, over 50 minutes faster than any attempt thereafter. This article lets us know a little about his AC journey. So, this could be considered a macro-example of training at a high-level. He focused his training on AC100 a year in advance and ran six weeks of peak mileage from 150-200 miles (I had previously heard he ran 200 miles a week for the 10 weeks leading up to AC, but this article proved otherwise). We have good reason to believe that he built up to that 150-200 range in the previous months and weeks.

There are obviously many different types of training considered at a "high level" other than running high mileage alone(i.e. mountain running, speed work, etc.), but those types are not as demanding as spending the amount of time on ones feet (and the pounding in legs) that it requires to run 150-200 miles a week. Every runner is unique and can innately handle different amounts of mileage for different amounts of time. When someone tries to justifiably put a cap on people’s ability to handle a certain load, it can lead to lesser performance, so that is not the purpose here. It should be more about people understanding that there is a certain limit, but smartly attempting to defy the odds of human expectations.

So then, what would be considered running too much? How long can you sustain running higher mileage? Through my experience, I have found that going over the 140 mile per week mark requires a lot more attention to detail then, say, running in the 100-115 range. I am sure once you get over the 175 and into 200 mile range your body will react a lot differently than 150. And also, it is one thing to reach a high mark, such as 175, but it is another thing to do it consecutive weeks and even to build upon it. If you were able to build on 175, how much can you build and how long can you hold it that high until you are injured or simply start digressing? Even I have experienced this invincibility that comes with being at a high amount of miles, where it feels like I am floating up steep hills and when 2 hours feels like 2 minutes. In these times though, I know that I probably am on the complete edge of my fitness, very susceptible to an injury (fine china). Krupicka said in this post“that those times in one's running when you feel most strong, most indestructible, invincible, are the times when you are probably most vulnerable to injury because the training required to get to that point is considerable.”

There are certain values at being on the complete edge of one’s fitness. For one, it will give a lot of confidence and readiness for a 100 mile race. It also just feels good to be fit and pushing the limits. Maybe most importantly, it is intrinsically satisfying to travel long distances over relatively short period of times through nature. With all that, there are apparent negative affects at being at such a high level as well.

Anton sums it up well here when it comes to sustainability: “In a moment of rare rationality today it occurred tome that I would be far more consistently mentally stable and physically sound if I lowered my mileage a touch--to a more sustainable level--that would allow me to amass week after month after year of solid training without getting hurt.”

So, it is ultimately your choice on how you train, and at what mileage you decide to reach. The dedication and time involved to get at a high amount of miles is considerably taxing – then you have to weigh the odds of if you want to risk getting injured or not… there is always a risk though. If your goal is to “go for broke,” you might want to push the edge a little further. If you are trying to be more sustainable, it might be best to scale back the miles so you can amass more miles over the course of an entire year, not just a short period of time to nail a race.

WMO

January 2012 in Review

2012-02-01T11:16:00.000-05:00

The new year is already one-twelve through - such a quick month, but a good one nonetheless. Not just in running, but in life too, I've added new aspects to my daily schedule and the increase in tasks apparently make the mental time lapse warp along. Moving to central Virginia has given me a new portal for trail running and my eagerness to explore the local land has sparked a steady increase in mileage. I've gone from running trails once a week to everyday of the week and it is entirely refreshing! Also, I have had the pleasure of meeting and running with a few other land-lovers in the local Blue Ridge Mountains, giving me a chance to gain some nice elevation. I'm looking forward to exploring the land even more in the coming months.

Here is my weekly mileage for the month of January:

Dec. 26-1: 105 miles (12:52:27)
Jan. 2-8:     110 miles (14:19:22) - Frozen Sasquatch 50k
Jan. 9-15: 116 miles (14:41:59)
Jan. 16-22: 125 miles (16:39:34)
Jan. 23-29: 125 miles (16:11:51)

Total for January:   535 miles (69:34:15)

Never too early to wake up for a race.

Typical week-day starting point.

"Foot-Candy"

Monday's at Moe's

Here's a new addition to my recent training.

WMO

Change of Plans

2012-01-13T11:27:00.002-05:00

As it turns out, I missed registration for the Angeles Crest 100, which was going to be my big focus race in the summer. I had no idea how quick the slots would fill.. So, I decided to register for the Ice Age 50 in hopes of qualifying for Western States. That is the goal now and I'm pumped for May 12th. There have already been some good name on the registered list.

If I finish in the top 2 at this...

I get to run this...

I've updated my 2012 Race Schedule at the top of my blog - take a look!

WMO

2012 Frozen Sasquatch 50k

2012-01-11T11:11:00.002-05:00

After last years race, I wrote in my blog that "I would like to see what someone could run if the ground was dry for once. Maybe next year?" The 2012 version of Frozen Sasquatch lived up to my delineated idea, as the unusually warm January weather from the Ohio River Valley followed my 1hr 40min drive to the Kanawha State Forest. My goal was to break the course record of 2:30:42, ran by Eric Grossman in 2010.

Clouds rolling back as RD Mike Dolin blows the train whistle. Photo by Dan Todd

John Williams IV, a Chalahgawtha friend and fellow SSU alum, used Frozen Sasquatch as his ultra running debut and we had a gratifyingly communal and epic run together for the better part of 31 miles. We started out in a pack of a half dozen runners, chit-chatting about the past year and year to come, and kept a relaxed and controlled pace for the first few miles.

After the first aid station, John and I kept rolling through and we separated ourselves from the rest of the runners - it would be a two man race that point onward. We were having so much fun that our hard pace was seemingly unnoticeable and taking in the mossy foliage and slick outcroppings seemed to be the duty of our day. At one point close to the end of the first 25k loop, John stopped to water the ground and I kept going - I wondered if I would see him again.

The Wandering Appalachian

I came through the halfway point at a quick 2:02:11! This time was faster than the my 25k course record from 2010 by over 5 minutes... I was shocked to see this time on my watch. Shortly after heading up the beginning hill, I looked back and John was back with me. We both remarked about how fast our first loop was and John hinted at the idea of going sub-4. At that point for me, the thought of running another 15 miles under 2 hours was far fetched.

The onset of rain made for some slick downhill running and I obliged to let John slide in front of me. John stopped to fill his bottle and I again took the solo lead - thinking this time there was no way John would catch back up. This was his first ultra after all!

After grinding up a long hill, I felt the serenity of the forest and the acute solitude I had in my personal boundary on the Kanawha ridge-line. The sun was softly coming over the rainclouds and the ethereal feeling was putting a giddy feeling in my one-two step. I traversed through the slick singletrack not looking at my watch. When I came back into the present I looked over my shoulder and noticed John was in my sight. He quickly caught up to me and with 3 miles to go, we were running together again, faster than any other point in the race.

This became a bit of intense trail running as neither of us let up on pushing hard. With common respect, we both wanted to win. Scurrying over roots and leaping off of rocks, we did not say much to each other. I continued to lead and wanted to last until the finishing 800 meter downhill - I had been killing the downhills all day. We approached the last hill and I took off as hard as I could and gapped John a little and finished with a 4:05:03 making the second lap 2:02:41, a near even split. John finished a mere 40 seconds behind me in a very impressive first ultra.

The overall day was so much fun. I knew John had some incredible fitness built up but I never expected to be running sub-6 miles in the last 3 miles of a 50k! If he wasn't pushing me, the time would of been a whole lot slower. Be looking for John IV in the ultra-running elite crowd in the coming years!

Running over 30 minutes faster than last years race was a huge confidence booster for the upcoming 2012 year. I'm looking forward to continuing my fitness and more enjoyable races in the coming months.

Race Director Mike Dolin, myself, and JohnIV. Photo by Mike Dolin

WMO

2012 (planned) Race Schedule

2012-01-03T15:31:00.000-05:00

I find it quite futile to sit here and write a blog about ayear race schedule. Last year I plannedon a schedule and it didn’t nearly shape up to how I envisioned – due to manychanges throughout the year. Trail-running is growing so rapidly that any given weekend one can finda race to run (especially in certain regions of the States.) The elite runners are even seeing a growth inraces offering prize money and that is sure to make some people reconsider theraces they place on their schedule. Then, there are the races with no prize money but with a deep and richhistory that are perpetually appealing to any runner.

For me, since I am living in Virginia now, a whole new listof races will be readily available that weren’t last year. So far, this is what I have on my list ofraces that I am fairly certain on running:

January 7: Frozen Sasquatch 50k – Ran in this racethe past two years and have always enjoyed the people and course.

June 2: TNF EC Washington D.C. Regional 50 Mile – One of North Face's regional races that has seen some good competition the past few years.

July 21: Angeles Crest 100 Mile – Since I was notselected to Western States, I really wanted to find a 100 miler in the West andthe more I read and learned about AC, the more I want to do this. It has one of the stoutest course recordsaround, set in 1989 (my birth year), and is said to be a spectacular course.

(Edited 1/11/2012 - Ok, so a few days after I wrote this post, I found out Angeles Crest has already closed registration - it is full already... I was a few days too late it seems. Looking for a new summer 100 miler.)

September 29: Ultra Race of Champions (UROC) 100k – Reallyliked my experience at UROC this past year (even for being a DNF) and will lookforward to going back to avenge last year’s performance. Plus, it is only an hour from Lynchburg!

December 1: TNF EC Championship in San Francisco – Thisis a really long time from now but everyone is doing this thing and Ithoroughly enjoyed the race, course, and experience in 2010.

Those are races that I know I will be running or really planon focusing throughout the year. Hereare some other races that I am considering:

February 11: Holiday Lake 50k

March 24: Terrapin Mountain 50k

April 28: Promise Land 50k

May 5: TNF EC New York Regional 50 Mile

May 12: Ice Age 50 Mile (*If I for some reasondecide to try and qualify for WS at the last second)

November 3: Mountain Masochist 50 Mile

WMO

Up and Down 2011

2011-12-31T13:35:00.003-05:00

After a considerably consistent 2010 year of running, 2011presented a number of challenging firsts that provided a year of ups and downsin my running. Simply shown by amonth-to-month and week-to-week mileage chart, it is easy to see a differencefrom 2010 to 2011:

2010 Total Miles: 5,157
2011 Total Miles: 4,556

2010 produced 32 weeks of 100 or more miles. 2011 saw only 24. In 2010, there was one 10 week consecutivestreak over the century mark plus a nice streak of 22 weeks – this could beconsidered a mark of consistency. 2011was much different; one eight week streak, one seven week streak, and one sixweek streak, plus a few scattered individual weeks over 100 – that is notconsistent, but quite staggered. Whatdrives the mark of inconsistency even further is the amount of weeks (nine) in2011 higher than the highest 2010 week (128). Going to high too early?

After TNF50 (my first ultra) in Dec. 2010 I took 0 time offand started the new year with seven consecutive 120+ mile weeks – I waspreparing for the Neuces 50 mile in early March and to continue in for a hugesummer of mileage. Two weeks before NeucesI suffered my first real running injury and took seven days off from runningawaiting my inflamed left achilles to heal. It was the first day I had not run in over 14 months (looking back I amfortunate I recovered from this type of injury as quickly as I did).

I'm glad this is over with.

The achilles injury was a direct result in a series ofevents of self-neglect. First, wasdeciding to race an indoor 5k in spikes – although I ran a PR and broke 15minutes (good memory of 2011), I hadran zero (0!) speed workouts and my feet and legs were in no way conditioned topound out 25 sharp-turned laps in spikes. Second, was my decision to run a 30 mile rugged trail run the day afterthat 5k. Third, was disregarding aninitial twinge in my achilles and continuing another week of 20+ mile days andanother weekend 30 mile trail run. Afterthat week, my achilles was swollen to three times the size it should be andthat was that…

During those seven days off, I found out SSU was promotingour club track team to varsity status and for the first time in school history,we would be allowed to run at a conference and national championship meet. The next three months I was able to stringtogether some good training to run the Marathon at the NAIA NationalChampionship (yes, the NAIA has the Marathon at Track and Field Nationals). I ended my college career as an All-American,finishing third in 2:30:07 (good memoryof 2011).

A somewhat new appreciation for running long and hard on pavement.

After the marathon I decided to take a few days to recoverbefore I started running again (already learning from my earlier mistakes?). Burning River 100 was two months away and thethought of my first 100 miler was uber-exciting. I took a trip to Colorado backcountry in lateJune/early July that kicked off a 632 mile month of July, capped off with asatisfying first 100 mile race, finishing third with a 16:26:00 (good memory of 2011). Looking back again, the huge increase inmileage provided a noticeable inconsistency in my year - brought an immediategood result, but later caused bad results.

Photo by Josh Stacher

Although I had the achilles injury in February, the year wasstill successful to that point – after BR100 is when I really messed up. I guess I hadn’t really learned my lessonabout recovery… Within two weeks I was running over 100 miles and after twoweeks of that, my body started becoming very lethargic and I was both mentallyand physically worn down. I took a weekoff from running and decided to still give it a go at the UROC 100k – I onlyran 26 miles until I decided to drop out of that race.

Besides the lack of recovery time after BR100, I did thingsthat only made my body more tired. 13days after Burning River I ran the SSU Alumni 5k, running a hard-earned 16:20,then the Hangover 5 mile time trial with the team a couple days later… thosehard efforts and other sub seven minute mile runs with the team really took atoll on my body – I was definitely already insufficient enough in importantbodily vitamins and energy stores from BR a couple weeks earlier. Then, a week before UROC, after a week off,with only a few days of running I was tempted into running the Indian Run 40k,which ended up being a very hard effort (~6:50 pace) on a hilly course. I was not listening to my body when it wastelling me to give it a rest.

After UROC, I took 15 complete days off from running, tryingto access what went wrong and if I could ever regain the confidence I had in2010 and parts of early 2011. Idetermined that a balanced, consistent overall life is what brought the successin my past and that I need to continually try to do better in every phase of mylife, not just running.

Since then, I have been refreshingly getting back into aroutine of running and looking forward to 2012 – I will be living in Lynchburg,VA for grad school and am very excited about the next two years and the opportunitiesthat the region brings with the trails, mountains, and running community.

WMO

Photo by Eric Lammers

Nature and Human Instinct

2011-11-13T19:03:00.001-05:00

But all this – the mysterious, far-reaching hair-line trail,

the absence of sun from the sky, the tremendous cold, and the strangeness

and weirdness of it all – made no impression on the man.

It was not because he was long used to it.

He was a newcomer to the land, a chechaquo, and this was his first winter.

The trouble with him was that he was without imagination.

-Jack London in To Build a Fire

Shawnee State Forest in early May

I found myself peering over an eight-foot ledge into the glassy mirror-like East Shade River. Really, it is thought of as a creek but geological features give it the title of a river. The spruce trees on the opposite embankment give the water a dull earthen green tint and provide the floating leaves with much contrast. Karhu had already plunged into the river – the excitement of a quick swim and drink was too tempting to keep the adventure-seeking dog from making the jump. The problem of being unable to climb out of the water was quickly realized by the black lab after several failed attempts. A defeating fall back into the 40 degree water lessened her spirits and she began to whimper and give up.

That is why I was leaning over the edge – I was trying to coax her downstream and hopefully find a better point of exit. Without notice, my running shoes lost grip in the mud and I headed feet-first into the frigid water – coming up to my neck – and I was short of breath due to the initial shock. Karhu swam toward me and scattered what seemed impossibly to dry ground. “Are you kidding me? You had to wait until I fell in to do that?” I swam downstream and climbed up a natural root-ladder to my cheerful dog waiting for me at the top.

The first thought I made was that I needed warmth… it was in the high thirties and a slight breeze hit my soaked clothes. I ran the remaining four miles with slushy feet and tingly quads, but for the most part the constant blood flow warmed me enough to be comfortable and ultimately reach the comforts of a warm shower.

At the end of Jack London’s short story To Build a Fire, the man let coldness take his life, dying on the side of the trail after failing to warm himself. This was shortly after the man considered killing his dog, which had been his only companion on his tedious journey, to warm himself. When the man was dead, the dog “crept close to the man and caught the scent of death.” The story ends by saying the dog “turned and trotted down up the trail in the direction of the camp it knew, where were the other food-providers and fire-providers.”

What To Build a Fire teaches, and my experience today, is that nature is this intense variable that human beings are constantly engulfed in, and too often not mindful enough of. Even if we are completely aware and mindful of our movements and actions nature can be debilitating. In an instance, we can be put in an awkward, frightening situation that we have no control of. The man in Jack London’s story kept a constant eye out for signs of a stream hidden beneath the snow as to not get wet. But, it happened anyway and when he made fire to dry his socks and warm his feet, snow from the spruce tree fell and muffled the flames.

Ultra-runners especially have to keep a keen eye on nature, during training and racing. Different weather and terrain dictate what we eat and drink during running, what we wear, or how fast we go. A lapse of focus could result in an array of health problems or acute running related injuries. This is a lot of the reason many people participate in ultra-running – it forms a parallel between human and nature, some sort of primal accomplishment to be able to defeat the land but then a revering sense of modesty when the land masters human.

This short story, my experience, and ultra-running also teaches me that we have an instinct and will to survive. The dog in To Build a Fire is talked about as having an instinct, “its instinct told it a truer tale than to the man by the man’s judgment.” The dog knew it was too cold to be traveling in 70 below zero temperatures. The man though went against his instinct, for whatever reason, and travelled. Even after his mishap, he instinctively knew, whether known innately or learned from lives experiences or teachings that he needed to build a fire in order to survive. Even when the fire went out he tried to run, to warm his body, but ultimately nature won. The dog, though saddened by the loss of his master, continued instinctively up the trail and eventually found “other food-providers and fire-providers.”

Today, when I fell in 40 degree water, my first thought was that I needed to get warmer, without even consciously thinking about it, I knew that was what my next step needed to be. Luckily for me I was not in a winter blizzard or a long way from my house. Nonetheless I probably would have gotten sick if I walked the four miles back to my house instead of running. Any person that would have been in my situation would most likely have figured out they needed to do something rather than walk four miles, with wet clothe, in 38 degree weather… take off running, build a fire if they had supplies, knock on a strangers door, etc…

We can also look at the story of Aron Ralston, who had his right hand and wrist smashed between a rock and a canyon wall while hiking in Utah. He spent six days with little food, water, or warm clothing but inspiringly found a way to survive. His determination, instinct and will to survive helped him find a way to escape his challenge.

Nature is a daunting force and needs to be respected (and especially conserved). Sometimes though, even the most respect and awareness will not overcome the power of nature. That is why we should pay attention to our instincts and our innate feelings but no matter what in any situation, don’t give up. Keep going, but be smart about it and know what is right. Even if we have already treaded past our instinct into a dangerous situation, the first key is to stay calm… rushing while panicking is never a good mix. Instinct will show the right way.

WMO

Fall Abounding

2011-11-01T12:42:00.001-04:00

Running through the forest today, fall was coming to aclose. Where in other parts of the States,fresh snow is blanketing the trail, in Southeastern Ohio the last fading leavesare being shaken from their summer abode landing on the soft, damp ground. Pine needles blanket parts of the forest,softening the sound… foreshadowing the softened sound of snowy, winterruns. Logs from the recent wind stormsscatter the floor, sometimes needing to hurdle one to follow the path.

As I make my way through Strouds Run State Park, everythingI see is declaring winter is soon approaching. Already, the thermometer has hit below freezing marks during the nightsin Ohio. Tears roll from my eyes – notan emotion but brought on by the clean, crisp air hitting my face. It is an ethereal feeling, almost as ifviewing myself from an outside point of view… sounds of nature filling theforest. Squirrels scatter everywhere,searching and storing their winter food before the ground frosts over. The birds have mostly migrated to warmerclimates; cardinals, blue birds, and sturdier fliers are still spotted. Occasionally, a flock of geese will still flyover; hearing them from a long distance, in their well recognized flying Vformation. Geese show me the surrealorganization that nature presents.

This run was calming, relaxing and tranquil. Every season brings its advantages and thereseems to always be a one or two day window where everything is peaking. Perfect weather, lighting, sounds… I rememberrunning in the Shawnee State Forest in the spring – the flowers were justcoming out and all the colors were incredibly vibrant. Runs through these moments really define whattrail running is all about for me. It issomething that both inspires and humbles me. Energizes and slows me down.

Man Calling, Leaf Falling. . .

Foot Splatters, Squirrel Chatters. . .

Finger Feeling, Tree Kneeling. . .

Ear Listens, Water Glistens. . .

Heart Pounding, Earth Surrounding. . .

WMO

Course of Action

2011-10-05T16:43:00.000-04:00

UROC --------------- 15 days completely off (moderate jogging, to get places, playing with dog, or testing new trail that I've been blazing.... etc.)

Oct. 10 - 16: 30 - 35 miles
Oct. 17 - 23: 35 - 40 miles
Oct. 24 - 30: 40 - 45 miles
Oct. 31 - 6: 45 - 50 miles
Nov. 7 - 13: 50 - 55 miles
Nov. 14 - 20: 55 - 60 miles
Nov. 21 - 27: 60 miles
Nov. 28 - 4: 65 miles
Dec. 5 - 11: 70 miles
Dec. 12 - 18: 75 miles
Dec. 19 - 25: 75 miles
Dec. 26 - 1: 80 miles

.............................. or something close to that. I like seeing things written down.

As simple as those figures are for me to look at, I think this time I am taking to "heal" myself and re-engage into running will open up a huge first of the year opportunity to put in long runs and big weeks when I move to VA for school.

As much as I would like to run TNF EC in San Fran. again this year, I simply cannot justify spending the money to travel to the West coast and not be adequately prepared to run the best race I possibly can. Last year I had 22 consecutive weeks of 100+ miles leading up to TNF EC - I'd like to get to that point before I race again.

2011 was such a choppy year for me, unlike the consistent 2010 year I had. Although I had a few good races, my training was so scattered with a little achilles injury that put me down for seven days and another seven day stretch leading up to UROC that I took off due to apparent fatigue.

I want to get back to consistent training again - so I'm going to do that.

WMO

UROC DNF Report

2011-09-26T17:31:00.002-04:00

I DNF'd at UROC - my first DNF of any race of any distance in my entire running career.

UROC was an exciting event and even with a DNF, I truly enjoyed the weekend. As a "rookie" ultra runner, being able to compete in highly competitive races is a thrill and a huge learning experience. I met so many people that I would have never had the chance to meet, at this point in my ultra running career, without an event like UROC.

There were many DNF's at UROC from the elite field and Bryon Powell talked of potential reasons why in his post race report, saying "I don’t think that’s a dig on the character of the racers, new or veteran, as I think most folks want to finish what they start, but the money could lead folks to (1) toe the line when they’re less certain they’re fully prepared for a race and (2) go out closer to the edge of their capabilities early in a race and just see whether or not they have it on a given day. On the latter point, this could both lead to some tremendous performances when runners’ gambles pay off and make for some damn exciting races."

Bryon nailed it in that comment. I fall in the first category - after Burning River less than two months before UROC, I tried to ramp up my training way to quick after the 100. I paid for it a month later and took seven days completely off and simply did not have what I consider proper training leading up to UROC. This was such a exciting opportunity to meet a lot of cool people and I also wanted to see how my body would race after "not so good" training. My previous ultras came after great stretches of training and I felt confident going into it. I knew this would be a new experience and I wanted to see what it was like. I probably would have ran this race even without the prize money and if the other variables were the same. Although, without the prize money, the other variables probably wouldn't have been there.

As for the actual UROC race, it was good. I only ran the first 26 miles but I liked the feel of it. The trail sections were spectacular and the road sections were not as bad as I though they could be. If there was no fog, the views along the course would have been even more spectacular. I see this event growing in the future and probably even more money being added to the purse... making it that much more exciting.

WMO

Training for UROC

2011-08-24T15:21:00.002-04:00

While all the well-known popular ultra runners have been training and preparing for the highly hyped UTMB race, I have been recovering from BR100 and getting ready for another widely talked about ultra, UROC. UROC is a race I think I can do well in and maybe have an advantage over some of the "top" ultra guys since they are racing overseas less than a month before the race. It is also on some more formidable mountains, ones that I have more experience running on. With that, this is the first ultra I will be doing with, to me, not the type of training I would normally like to have going into a longer race. I get confidence from big mileage weeks and long runs and since BR100, I have did neither. It has been three weeks since BR100 and I have five weeks till UROC - I'm looking forward to see what I can piece together in these five weeks.

Here is what I did from BR100 to now as far as training goes:

7/1 Mon - 0 Miles, 2nd day off after race
7/2 Tues - 0 Miles, 3rd day off after race
7/3 Wed - PM: 3 mi (24:00)
7/4 Thur - PM: 4 mi (30:44)
7/5 Fri - PM: 5 mi (39:54)
7/6 Sat - PM: 5 mi (41:27)
7/7 Sun - 0 Miles, Still feeling rough.
Total: 17 mi (2:16:05)

7/8 Mon - PM: 8 mi (1:02:58)
7/9 Tues - PM: 5 mi (36:17)
7/10 Wed - PM: 6 mi (48:53)
7/11 Thur - PM: 8 mi (59:00)
7/12 Fri - AM: 3 mi (23:00) PM: 10 mi (1:00:30) SSU Alumni 5K - 16:22. Went out and ran my hardest and this is what I got. Was 2x defending champion but got 9th this time around. Would have liked to see what I could have ran without a 100 miler 13 days prior.
7/13 Sat - AM: 5 mi (36:05) Chillicothe, OH with Juicy J. PM: 12 mi (1:34:01). Shawnee State Forest
7/14 Sun - AM: 8 mi (1:02:44) Brush Creek Area
Total: 65 mi (8:03:28)

7/15 Mon - AM: 12 mi (1:30:00) Hangover 5 Mi. Time Trial - 30:22. Had to rejoin the Bears with this familiar tradition and surprised myself with my third fastest time on the course.
7/16 Tues - PM: 16 mi (1:58:11)
7/17 Wed - PM: 8 mi (1:01:38)
7/18 Thur - AM: 5 mi (38:00) PM: 8 mi (1:01:21)
7/19 Fri - PM: 14 mi (1:46:28)
7/20 Sat - AM: 10 mi (1:14:13)
7/21 Sun - AM: 11 mi (1:34:44) Lancing, MI
Total: 84 mi (10:44:35)

I have started to get back into a rhythm with my running. Daily and weekly mileage is going up but I am still not feeling as fresh as I was before BR100. The past few days have been refreshing though as my legs are finally getting that feeling that they can just keep going as long as I wished for them to go.

It is the time of year for colleges to start again and this is the first time since I was four years old that I am not preparing to go back to school. It is also the first time in quite a while that I will not have daily practices, weekly meets, and all the other types of functions that I grew used too. I am not working a solid job which I had hoped to get after college and my mind really does not know what to do. When I do not have a constant flow to my day I get bored and when I get bored I end up getting lazy. Took me by surprise, college ending.

Running will come to me as it always does. Now, I am just in the process of finding what to do aside from running, which is the bulk of ones life.....

WMO

2011 Burning River 100 Mile Race Report

2011-08-02T17:50:00.008-04:00

Lush Green of Ohio summers. Photo by Eric Lammers

The day started early at 3:15 a.m. when I was eating my breakfast of blueberry bagels with Nutella - I had practically jumped into my running shorts after getting out of bed and was looking forward to the next 20 hours, or hopefully less.

I knew 2011 was going to be the year for my first 100 mile race and Burning River was on my radar for apparent reason - it is in Ohio, the course resembles a lot of the type of running I do in Southern Ohio, and it is the USATF National Championship. Although I knew I was running it for quite some time, probably 3 months before the race, I held off on registering until the Tuesday before the race. Signing up late meant spending a little more money on the registration but I didn't want to run my first 100 without being prepared as well as I needed to be - so I waited until I felt comfortable with it.

Before I get on to the race, I want to post the six weeks of training leading up to the race - I was lacking updates on this blog for the past few months. For my complete and day-to-day updated training log, you can always visit Running2win.

6/20 Mon - AM: 9 mi (1:12:38) Linden Hill Repeats with Wysocki. PM: 5 mi (36:13)
6/21 Tues - PM: 13 mi (1:32:10) Barefoot at Kitteridge Fields in Boulder
6/22 Wed - AM: 10 mi (1:15:45) Garden of the Gods. PM: 3 mi (27:20) Hoosier Pass at 12,000 ft.
6/23 Thur - AM: 10 mi (2:45:00) Hoosier Pass, sucking air and walking at 13,000 ft.
6/24 Fri - AM: 9 mi (1:12:16) Winter Park, CO. PM: 9 mi (1:06:38) Evergeen, CO
6/25 Sat - AM: 10 mi (1:22:07) Evergreen, CO. PM: 7 mi (54:49) Golden, CO
6/26 Sun - AM: 12 mi (1:40:32) Golden, CO. PM: 5 mi (36:53) Golden, CO
Total: 102 mi (14:42:21)

6/27 Mon - AM: 19 mi (2:35:01) Golden, CO
6/28 Tues - AM: 18 mi (2:25:00) Lake Fremont, WY. PM: 7 mi (57:05) Lake Fremont, WY
6/29 Wed - AM: 8 mi (1:04:21) Lake Fremont, WY. PM: 10 mi (1:22:00) Halfmoon Lake
6/30 Thur - AM: 8 mi (1:05:30) Halfmoon Lake, WY. PM: 12 mi (1:34:38) Granite Creek
7/1 Fri - AM: 11 mi (1:28:03) Granite Creek, WY. PM: 12 mi (1:25:11) Grand Tetons NP
7/2 Sat - AM: 14 mi (2:00:24) Grand Tetons NP. PM: 7 mi (50:11) Alta, WY
7/3 Sun - AM: 17 mi (2:18:30) Grand Tetons NP. PM: 3 mi (22:58) Alta, WY
Total: 146 mi (19:28:52)

Totals for August: 390 mi (51:03:03)

7/4 Mon - AM: 10 mi (1:12:39) Alta, WY
7/5 Tues - AM: 10 mi (1:13:11) St. Louis, MO
7/6 Wed - AM: 11 mi (1:18:43) Cincinnati, OH PM: 9 mi (1:10:10) Great Seal
7/7 Thur - PM: 25 mi (3:16:48)
7/8 Fri - AM: 10 mi (1:16:00) PM: 15 mi (1:48:52)
7/9 Sat - AM: 10 mi (1:12:49) PM: 20 mi (2:40:04) Strouds Run
7/10 Sun - AM: 10 mi (1:18:48) PM: 10 mi (1:15:25)
Total: 140 mi (17:43:29)

7/11 Mon - AM: 5 mi (37:53) PM: 15 mi (1:56:26)
7/12 Tues - AM: 10 mi (1:20:00)
7/13 Wed - AM: 10 mi (1:13:30) PM: 15 mi (1:51:12)
7/14 Thur - AM: 8 mi (1:00:30) PM: 17 mi (2:07:16)
7/15 Fri - AM: 13 mi (1:35:54) PM: 10 mi (1:12:10) Scioto Trails with John IV
7/16 Sat - AM: 34 mi (4:37:30) Great Seal, solo run PM: 4 mi (31:00) Brown Cabin
7/17 Sun - AM: 16 mi (1:50:27) Shawnee State Forest with Bears PM: 5 mi (37:59)
Total: 162 mi (20:31:47)

7/18 Mon - AM: 10 mi (1:16:28) PM: 7 mi (49:58)
7/19 Tues - AM: 7 mi (51:53) PM: 10 mi (1:20:00) Strouds Run with Big Jim and Breydon
7/20 Wed - AM: 10 mi (1:12:42) PM: 13 mi (1:39:27)
7/21 Thur - AM: 7 mi (52:42)
7/22 Fri - PM: 17 mi (2:13:00)
7/23 Sat - PM: 20 mi (2:29:48)
7/24 Sun - AM: 10 mi (1:16:29) PM: 9 mi (1:07:05)
Total: 120 mi (15:09:32)

7/25 Mon - AM: 8 mi (1:00:01) PM: 12 mi (1:31:08)
7/26 Tues - AM: 10 mi (1:15:10)
7/27 Wed - AM: 8 mi (57:50)
7/28 Thur - PM: 5 mi (37:30)
7/29 Fri - PM: 3 mi (22:30) Station Rd Bridge
7/30 Sat - 100 mi (16:26:00) 2011 Burning River 100
7/31 Sun - AM: NO RUN
Total: 146 mi (22:10:09)

Totals for July: 632 mi (84:00:14)

At 5 a.m. a crowd of about 280 runners gathered in the field at Squires Castle to begin a long day of running through a network of trails and roads in Northeast Ohio for the 5th Annual Burning River 100 - this was also the 2011 USATF 100 Mile Trail Championship. I was anxiously awaiting my 100 debut to start.

We started through the field and quickly jumped onto River Rd. for nearly 10 miles of hard asphalt running - this predictably made for the fastest section of the entire day, but surprisingly quicker than most of us imagined. David James, who I had not known before the race, quickly was out of my sight and I settled into a group of a few other runners, Eric Grossman, Jordan Whitlock, and Jay Aldous. We arrived at the Polo Fields aid station (9.6 mi) in a quick time of 1:09:00, 7:11 pace. Dave was already a couple minutes ahead of us.

From there, we entered trails and with muddy horse worn sections and small creek crossings the pace began to slow into an actual 100 mile pace - though the pace continued to slow all day long. By the Shadow Lake aid station (18.6 mi), Dave came back to us and there was a solid pack of four guys running in the front that continued until Station Rd. Bridge aid station one-third of the way through the race (33.3 mi.).

Nearing Station Rd. Bridge at 33.3 miles. From left to right: David James, Jordan Whitlock, me, and Eric Grossman. Photo by Josh Stacher

At this point in the race I was still feeling fresh; I had not yet went over my longest training run distance and was at 4:18:00 - 7:45 pace. I was very surprised at the faster pace, but I knew the hillier sections were in the last half of the course.

I made a quick stop to fill up my bottles and before I could get going, Dave James was already out. I would be chasing him the rest of the day. Eric stopped to change his shoes so I was now running second overall and by myself for the first time - Eric caught back up quickly though and things remained about the same for a good portion of the race, except that Dave was increasing his lead every aid station. At 43.8 miles he was 9 minutes ahead of us and then 14 minutes ahead at the first Boston Store aid station (49.1 mi).

Eric and I coming into the Halloween spirited Ottawa Point (39.6 mi).

It was nice running with Eric for basically the first 53 miles of the race. We kept a conversation the majority of the time and I learned a lot about ultra running from him, as he has been through this a bit more than I have. I think we were both a bit surprised to keep hearing Dave was increasing his lead by so much in a short period of time - I felt that we were running pretty hard. Compared to running short races, hearing that someone is 14 minutes ahead sounds like a lot of time to make up.

Coming into Boston Store 1, 49.1 miles, with Eric Grossman. Photo by Eric Lammers

After leaving Boston Store 2, I passed Eric up a hill and kept increasing my lead. I found out later that he dropped out at around 70 miles. On the out and back section from Pine Lane (58.3), I saw Dave and he was looking pretty good, but had only increased his lead by one more minute. Seeing him gave me a little more motivation and I kept telling myself that I could still reel him in a little at a time.

The section between Pine Lane and Happy Days (63.8) was a long stretch of road and then gravel/paved bike path and even though I dreaded these sections, I knew that I could use these as a positive to get my legs rolling and maybe pick up some ground. At Happy Days I was happy to hear that I had actually picked up a little time on the leader, albeit one minute. I also learned that I was 16 minutes ahead of 3rd place, Jay Aldous.

Coming into Pine Hollow at mile 70. Photo by Josh Stacher

At Pine Hollow 2 (73.9 mi) I was still making progress, now 13 minutes behind. I was working really hard for that one minute! Mentally, I was still in the game and I was confident that if I kept doing what I was doing I could keep closing the gap. Physically I was feeling alright as well. My stomach was not an issue, and although my legs were more sore than they had ever been, it was manageable.

David James not letting up. Photo by Josh Stacher

The next section to Covered Bridge 1 (80.5 mi) was a long 6.6 mile stretch of mostly trails and I made a concentrated effort to push harder than I had been in hopes that he would have a hard time on the longer than normal section without aid. When I came into the Covered Bridge I learned that I made up three more minutes and was now within 10 minutes of Dave! I was also 17 minutes ahead of Jay, who continued to stay consistent in third place.

The wheels began to fall off in the next section... looking back, pushing hard from Pine Hollow to Covered Bridge probably took a lot out of me. The 4.7 mile section from Covered Bridge 1 to Covered Bridge 2 took over an hour and I lost 15 minutes to Dave. So after getting the lead down to 10 minutes, he had 25 minutes on me, just like that. My legs were shot and I was walking the uphills and downhills and barely jogging the flats. Mentally, I never considered dropping out - but I was worried that I was going to have to walk the last 20 miles of the race.

Boston Store 2. Photo by Eric Lammers

I sat at the Covered Bridge 2 aid station for 9 minutes trying to refocus. The gracious volunteers and my crew (mom, dad, and grandpa) surely did a great job of getting me what I needed and back on my feet. As I was sitting there, I moved into 3rd place for the first time in 30 miles as Jay got in and out quickly.

After getting going again I still had trouble running and walked the majority of the road section after Covered Bridge. I knew Mark Godale was coming on me and he finally caught me as we entered the trail going up to O'Neil Woods aid station (88.5 mi). Mark gave me a few words of motivation and I got into a rhythm and ran right behind him. Going back down the trail after O'Neil Woods, Mark stopped and I kept going and entered the towpath trail and ran to Merriman Rd. aid station (93 mi).

Memorial Parkway aid station (96 miles). Putting the headlamp on for the last little trail section.

After basically walking miles 80-87, I was running again and the 7 more miles to the finish was enough to keep me going. My last 13 miles were 9:05 pace, the fastest I had ran since 43 miles. I made my way into Cuyahoga Falls and finished in 3rd place with a final time of 16:26:00.

Complete Results are HERE.

My first 100 mile race was all that I hoped it was going to be, and then some. I learned so much from doing this and have a lot of things I can take away that I liked and things that I will do differently. I was in the race to win it and even though I did not win, I went for it - maybe I went for it a little to hard, too early but I made a decision at 73 miles to go hard because at the time I was feeling good. I didn't want to waste moments that late in the race when I was feeling good. The beginning of the race started out fast. I didn't think there would be much running under 8 minute pace, let alone the first 35 miles. I did a 34 mile training run much slower than that.

Fueling is what I felt I did best in this race; my stomach never gave me an issue. Don't ask me to eat another gel anytime soon though. One thing that I made certain of, thanks to Eric Grossman for an early reminder, was taking salt. S!Caps were what I used and they worked great. I used many different types of gels throughout the race, GU, PowerGel, and Hammer Gel. I ate a few packets of GU Chomps and Clif Bloks throughout the day as well. I did not have a plan, or calorie count per hour, or any real routine with what I was putting in me - I went off of feel and simply kept taking something every so often. I carried two bottles with me the entire race and could have probably carried only one in some sections. I had Gatorade in one and water in the other for the first third of the race and switched to just water the rest of the way. This seemed to work good for me. I ate a little salty snacks at some aid stations and remember vividly the refreshing watermelon at the Pine Hollow.

Standing with the winner, Dave James.

My crew of my family did a great job even if they don't have as much experience as some of the other runners crew. We all learned a lot from seeing what the other runners did in terms of preparation at aid stations. Mentally I stayed strong the majority of the race. The slow 7 mile section I had after Covered Bridge was my only lapse in staying focused. I probably could have ran through it, but it was the first time my legs was experience real resistance. I eventually got it under control and ran through it, but it took me a while to accept running through a little burn.

I was also very impressed with the course. I was scared of reading about stories of even the best ultra runners taking wrong turns or getting off course from poorly marked sections. I hardly had to think twice on which way to go the entire day. Every turn was properly marked and no time was wasted in figuring out where I needed to go. Race Director Joe Jurczyk and all volunteers of the race did a fantastic job at making this a good experience for the runners.

Photo by Josh Stacher

Check Out This Blog.....

2011-07-12T14:41:00.000-04:00

I want to recommend and ask for anyone reading this to check out a friend of mines blog. Her and her friend are both recovering from an injury that has kept them away from running for quite a while now and have decided to create a blog together to learn, reflect, and become whole runners again. They have different styles of training and mileage but results are very similar. My friend, AyeDubbs (her alias on the blog), is better at longer distances and consistently pounded out 100+ mile weeks before her injury and CClark trains shorter distances and faster workouts and is better at the mile and shorter events. They remind me of Keegan and myself, as we are train very differently (he trains fast at 60 miles a week and I train slow at 120 miles a week) but still have 8k PR's only 5 seconds apart.

Their path to recovery is different too and are trying different methods to recover. They hope to learn from each other and ultimately get to the same point, again - that is to be able to run healthy and free.

Check out their blog, they just started it today but plan on updating very soon! Leave comments, offer advice, and help them in any way. I am still convinced AyeDubbs is bound to be an ultra runner someday but she is too fast for that right now - maybe she just doesn't want to show up all the men at local 50k's and 50 milers - she won't let me convince her to do them but someday she'll fold ;).

Here is the website. I also will have it linked up on the right side of my blog for future clicks - give em support!

A Clean Slate - Two Runners, One Goal...

http://ayedubbscclark.wordpress.com/

Colorado and Wyoming

2011-07-11T18:49:00.002-04:00

I just recently returned to Ohio after a 15 day trip to Colorado and Wyoming. I had a great, low cost opportunity to fly into Denver, meet my former roommate, Reece, who had been on Geology class trips in the West since May and spend a couple weeks camping, running, and relaxing in the mountains. Reece was slated for two three night shows at Red Rocks and then up in Alta, WY so I was in for the ride.

The tip started out in Boulder where I met Reece and the next morning we drove down through Colorado Springs and headed Northwest and camped at Hoosier Pass. The next day we drove through Breckenridge and camped short of the town Winter Park. The next town we went to was Evergreen and then into Golden while Reece drove to Morrison three nights of concerts. That Monday we headed North toward Wyoming and found Lake Fremont. This was a prime campsite that we ended up staying for two night. We traveled just a little ways away to Halfmoon Lake and enjoyed another nice lakeside site. We headed further north to Granite Creek campsite areas within the Targhee National Forest boundaries and camped under some massive mountains that made the sun set a little earlier than normal. After one night at Granite Creek we drove to the Tetons and into Alta, Wyoming which is to the West of the Tetons. This is where we stayed in a cabin for three nights that was reserved for Reece's mom, who ended up not being able to make the trip. Three nights here and then we drove the 29 hours East and finally made it to Ohio.

The trip gave great chances for me to be in the mountains and get a lot more experience running in the mountains. I saw a lot of wildlife that I had never seen in the wild before and felt the real solitude of being alone on a mountain top for the first time. Although I didn't record such surreal moments accurately enough, here are some of the pictures I took while on the trip:

This is Reece's CRV somewhere close to Freely, CO.

Looking at the map searching for a place to camp and run for the next few days in Grant County.


Here is our campsite at Hoosier Pass which the Continental Divide runs through - sits nicely at ~12,000 ft.

Another view from Hoosier Pass - these peaks around us are nearly 14,000 ft.

Campsite number two near Robbers Roost in some National Forest I forget the name of.

Eating on the hood of the car - Frijole Roll-Ups with re-fried beans and rice.

Saw this guy hiding in the shade one morning after unzipping the tent door.

Up above the quaint ski town of Winter Park.

Aptly named - Red Rocks

If I played music I would love to play in such a natural amphitheater.

This is Lake Fremont, the first night after leaving Colorado and going to the Wyoming wilderness. Just an amazing location.

Reece getting dinner ready.

These little guys were not shy.


Lake Fremot from up above.

Soaking my legs in Lake Fremont and being so comfortable. The lake was too cold to swim in but perfect ice bath temperature.

Halfmoon lake campsite.

We didn't eat lightly on this trip that's for sure - Burgers with fresh peppers and then chicken brats the next night.

A grove of Aspens.

Reece and I decided to wade across this because we thought the trail picked up at the other end - we were wrong.

This is what it turned into.

The hardest, fastest flowing mountain stream I have ever saw - beautiful.

Spectacular singletrack.

This is what I woke up to in Granite Creek, WY.

Yearning for Trails

2011-06-13T16:43:00.000-04:00

I wish the phrase "the long and winding road" would be "the long and winding trail." Since moving back to Meigs County, I have not been running many trails. It's been about four weeks now and I have touched trail just once - I had to drive 30 minutes to get there and they were mostly overgrown. I was fortunate to have easy access to trails for the past four years via Shawnee State Forest when I was at school, but there are no trails around here. To be relieved from asphalt I mostly run the gravel roads that are plentiful in Meigs County... they don't compare to sweet singletrack though.

Luckily for me, I will be spending a good bit of time on trails in the coming weeks. I am flying out to Denver to meet a friend on the 21st and heading up to Boulder for a little while and then down to Colorado Springs and camping a few nights. After my friend leaves to go up to the Tetons with his mom, I don't know how much longer I will stay out there - hopefully a good while. I am definitely looking forward to running on the trails in the Springs and wherever else I go. If I am still around for the 8th I would love to head to Silverton and watch Hardrock... I've never been to a 100 miler. I just don't have much way of transportation besides public transit and my feet. Should be a good time.

Since the marathon 16 days ago I have resumed running normally. I ran the day after and decided to take two days off, since then I have been running a good bit. Last week I hit 82 miles for the week and my body feels smooth and rejuvenated despite the 90+ degree weather. Summer running has always been my favorite season to run - probably because its a time to just run mileage and no workouts or races. Now that college running is over, I guess that's what I'll be doing year-round.

That's it for now.

WMO

A Bit of Closure - NAIA Marathon

2011-05-31T19:27:00.003-04:00

When my cross country season ended last November, I had thought my career of being a college athlete had ended as well. Shawnee State had never competed as a varsity track team and I was going to forgo running as a club team, like in the previous years, and divert my focus to ultra-running - that was my plan for a couple years leading up to that point. To make that focus even more real I competed in two ultras less than two months after cross country ended and I had no plans on stopping the trend. Then, February came around...

I heard some news from my teammates that Eric was making a push to get a varsity track program approved for the upcoming outdoor season. This happened every year and the proposal was always shot down from the board, so there was no reason to get our hopes up this time. This time was different; there were new members on the board and by the first week of March, it was official that Shawnee State was able to compete as a varsity track team (this is to say that the cross country team made up - and will make up for several years - the entire track team). My plans in ultra-running halted and I began to map out a season of running track once again.

The NAIA is different from the NCAA in a couple ways. 1.) 5K Racewalk is an event at Nationals - I personally don't think this is an event that should be held but it is an Olympic event and it makes the NAIA different in that regard. 2.) The Marathon is an event at Nationals. People from the NCAA find this amusing and make fun of the NAIA for this, but if there is an meet displaying all distances of running, how can the marathon be left out? This also gives a chance for seniors not able to qualify in another event to run at Nationals and represent their team. Even though I also qualified for the 10K, I decided to train and go to Nationals in the marathon.

This was a perfect opportunity for me. My training was more geared for a marathon, I was interested in seeing what I could run in a marathon, and most importantly, the All-American status that had eluded me in cross country was up for grabs for the top 6 finishers. I also thought I had a good chance of winning the entire race - and was aiming for first.

The set up at the Indiana Wesleyan was great for Nationals. All of the athletes stayed in the college dorms and dined at the dining hall on campus. It was suppose to mimic the Olympic Village atmosphere with everyone staying in one location. This also made it great for the schools to plan the trip. I arrived to campus late Wednesday and relaxed watching all the prelims on two gloomy days leading up to the marathon that started at 6 a.m. on Saturday.

Early in the race, before 5 miles.

My goal was to put myself in position to win the race. I did not know how to do this efficiently but shortly into the race I decided I should do this by sticking with whoever was leading. The course was two loops with a 2 mile finishing section that was not repeated. On the backside of the loop was a semi challenging portion with many little turns and many short hills; this section was miles 3-7 and 15-19. After the hills was a 2 mile straight stretch that was fairly flat but this was also the only section that we encountered wind. After the straight was when we turned onto the Cardinal Greenway, which is a Rails to Trail path that lasted a little over 2 miles. Turning off the path we went downhill for about a mile where we made a 120 degree turn onto the second loop or straight into campus to finish.

Gaynor and me near mile 5.

There was a pack of about 10 people for the first couple miles of the race. This narrowed down to four people, Tubei from Park, Gaynor from Malone, a kid from Biola, and myself at around three miles. This pack remained close until halfway through the greenway when the Biola kid dropped off. Once he dropped off Tonui from Hannibal came roaring past us and Gaynor and Tubei went with him. I stayed a few seconds back and a mile later we were all packed together again. I didn't want to make any drastic pace changes this early. Tonui fell behind us after his surge but did this type of thing several more times throughout the race, each time coming back.

Before 9 miles, lead pack of 4. Winner is on the far left.

Through the half mark it was the four of us running in front at 1:13:50. Near the entrance to the hills, another Park runner Chelulei caught us and the two Park Kenyon's took off with the lead. Gaynor and Tonui went with them for a little bit and I didn't at all. All of us in the lead pack started to string out now and I was in 5th. I tried to push hard through these hills but I was noticing my splits were getting slower and slower. After consistently staying under 5:35 for the previous 6 miles, mile 17 was 5:47. Then, mile 18 was 5:52. It is not that the hills were super steep or long, but they were just a nuisance. Every time a hills started, it was after a 90 degree turn to begin the climb - it was hard to keep momentum through this section.

Although I was slowing down and the leaders were pulling away, I managed to pass Gaynor and move into 4th place again. But, as soon as I passed one Malone guy, the other Malone runner, Tony Migliozzi, who I was most worried about, came up on me and I was unable to go with him. It seemed that he had ran a smart first half and was just getting rolling when he passed me. Back in 5th.

Gaynor with me trailing around 14 miles.

I tried to keep everyone in front of me in sight - but pushing hard through the hills was catching up with me as I ran 5:59, 6:01, and 6:03 from miles 19-21. This is also where two teammates from Oklahoma Baptist passed me. I was now in 7th, non All-American, for the first time in the race. This was that terrible straight stretch with the wind in the my face. I learned throughout this race that wind was something I deal with worse mentally than anything else in a race.

Entering the Cardinal Greenway for the second time I knew I needed to get something rolling again and I began to focus on the next guy ahead of me, which was the pesky Tonui. I didn't catch him until about 23.5 miles. It was weird that when I passed him he started to walk. He ended up finishing 8th. I was now happy to be in the top 6 and it seemed I was fairly far away from the two Okla. Bap. guys in 4-5th. Turning off of the greenway and onto the downhill straight stretch into campus I started feeling good and making a push for the finish. This is when I realized I could catch the two Okla. Bap. guys and Chelulei from Park who was noticeably struggling. Before I passed him I watch as he trotted through the last aid station - I moved into 5th.

With 2.2 miles to go I set my sights on the two teammates ahead of me and was surprised to pass them right as we entered the campus. There was about 1.5 miles left and I was in 3rd. At this point I just mentally told myself not fall off and get re-passed.

One emotionally charged moment for me was at the mile 25 mark when I saw and heard my parents and grandpa. The last time they saw me, I was in 7th place and probably looked like I was struggling. They were very enthusiastic sounding and very happy to see I was in 3rd place. I got chills as I ran past them. I ended up finishing 3rd at 2:30:07. Tubei won in 2:27:12 and Migliozzi was ahead of me at 2:28:29.

RESULTS

So, after four years of running not quite good enough to be All-American, I finally got a last chance to do it and the dream came true. It was nice to get the track program at SSU started off in the right direction and give Coach Putnam his 5th All-American.

Here are my splits in the race. It was easy to see where I started falling off, and luckily regrouping:

5:38
5:40
5:37
5:37
5:35
5:39
5:41
5:15 (This mile marker was said to be short, which makes sense)
11:42 for miles 9-10
5:35
5:35
5:32 (1:13:50 for 13.1)
5:28
5:32
5:35
5:47
5:52
5:59
6:01
6:03
5:54
11:48 for miles 23-24
5:40
5:55
1:11 for last .2 (1:16:17 for second 13.1)

As far as time goes, I am pleased. I know with a faster course and more competition I could drop that time considerably. Looking back on this day, I wish I would have started out a little slower, because I think I could have ran the last half a lot faster than I did. That might of gave me a better chance of getting 2nd or maybe winning. But, I went with the top group and tried to hold on and even though I fell off it wasn't too much.

People are telling me I should focus on marathons for a while and try to hit the 2:19 Olympic Trials standard. Can I go over 11 minutes faster? Who knows. Maybe if I hired a coach or trained the way marathoners trained I could make a solid attempt, but those are the exact reasons I don't want to run marathons. My reluctance to do more marathons would hold me back to much for me to even try to make an attempt. I don't want to cheat running like that. Maybe someday? For now, I want to run on trails, not have to worry about cranking 10 mile tempo runs and bashing my feet into concrete for 26.2 miles. I want to continue what I love.

Run On

WMO

It Came Natural

2011-05-22T22:57:00.000-04:00

When I first started running my sophomore year of high school, I knew I had found something I loved. It's when you start imagining things, that you know you love something. I spent a lot of time when I was younger running on long dirt roads from my house in Meigs County - alone. Although this was a time before I knew that there was such a thing as ultra running, I was already imagining running long distances. Even on little five mile runs, I was imagining that I was finishing some epic 100 mile race through the mountains. Or, I would dream about running across America - I didn't know people actually did these thing; I thought Forest Gump was the only person to do those types of things. I had no concept of trails winding through the mountains, or that went from Maine to Georgia.

Nothing has changed now that I know a good bit about those things. Instead of imagining running "some" 100 mile race against blank faces, I am racing Western States against Anton and Geoff. I now have a face to those blank figures that used to push me along the dirt roads of my youth. It is something I do nearly every run that I run alone. My mind drifts into a different scene where I am 80 miles into a race and I am with the leaders. I imagine taking in gels and going through aid stations as quickly as possible, getting through the fatigue in my legs, and holding off the leaders - I always win these races in my mind.

Imagination is something that I thrive on. Before I enter a race - or any situation in life for that matter - I have usually already imagined something similar to that situation. Once we loose our imagination, we are no longer going forward.

No one had to tell me to love running long distances or to be a competitor. It is something I figured out on my own - it came natural.

Run On!

WMO

My Musings

2011-04-28T15:20:00.000-04:00

Yesterday I attended my last class as an undergraduate student...

My time at Shawnee has seemingly vanished before it even started. I was running on the flood wall yesterday and I could distinctively recollect the feelings, thoughts and moments from my freshman year of cross country. One moment in particular the team was doing a workout in the rain which provided for a muddy flood wall. We were all wearing our new red long-sleeve shirts with a big "S" on the front - still one of my favorite shirts. During the start of our second 800 meter interval I was in the front and slipped. Joe Jinks was behind me and about fell over top of me, adding in a brief set of profanity (just like you could imagine Joe Jinks saying, if you know Joe). I am not sure why I remember certain moments like that. Another moment on that same flood wall, we were finishing an 8 mile run and Blake Jones looked at his watch to inform us all we just ran 5:55 for our last mile. Looking back, that could be the reason we all burned out at the conference meet. But we were loving living in the moment that year.

A lot has to do with memories. For every present there is a past. For every future there has to be a present. Too many times I let my past dictate my present or my future thoughts - I often point to what I have done or what I will do. But none of that really matters. All we really have is what we have now. How are we suppose to make new memories by constantly recollecting thoughts about old memories? Paradox...

With running, a lot can be said about a "lifetime base" of mileage. That is true, having that experience or build-up of strength in beneficial. Our achievements can lead to confidence for the future and lessons learned can provide for a more flawless type of running.

Often though, our ego's take over... we start to stray away from our true identity... we put on a face that is not really ours... and end up becoming shattered in the process.

Moving forward from here, I hope to remain who I am. Continue to identify myself and search deeper. Wherever I may go, live or work... wherever I may run, I hope to do this.

WMO

Smells Better, Sounds Better, Looks Better, Feels Better - Hangover

2011-04-10T22:36:00.002-04:00

For most of my readers, you might be used to me talking about a place called Hangover - a place I have written entire blogs about and included in dozens more. This blog will highlight this same place; a place I love - called Hangover.

If there are any new readers, I will briefly explain Hangover. Hangover was founded by SSU runners long before I was in college, before Eric Putnam was even the coach. They needed to run one morning and decided to drive into the Shawnee State Forest to find a new place to run. They stumbled upon Forest Rd. #5 and at the top found Bridle Trail #5. Now, the night before was still lingering on their breathe and sweating out of their pores - hence the name Hangover. Today, Hangover is more aptly named because of the feeling runners get the day after running this hill-invested, lovely-viewed, out-of-the way path. SSU Cross Country uses this grueling route three times a year for workouts, one 5-mile time trail and two 5k time trials, per season. Long runs are often held there on Sunday's too.

I have been especially fond of this place and contribute running there to a lot of my success. Here are some of the blogs about Hangover:
A Tribute to Hangover - August 2010
The First Chapter... 2010 Hangover Time Trial - September 2010
Hangover At Its Best... Time Trial Edition - August 2009
The Last Two Hours - October 2009

Today I made my way out to Hangover for the first time since, I think, November of last year. I have passed through the area on some of my long runs on the trail, but haven't exclusively ran on Hangover for an entire run. This was just what I needed too, Hangover demonstrated to me why I love it there so much and why it is so good.

I usually like to find time to be in nature. Usually, that time is spent running, but it is sometimes just spent sitting in it. Hangover gave me that fix this morning. I headed out early and was running by 6 a.m. This time of year is a wonderful time to be a runner. Mornings are a cool, damp, clean time of the day.

Today was also a long run day. I did 17 miles. It is 6.1 miles from gate to gate. I went past the gate a little over 2 miles, left of road #2 and back. Early in the run I knew I was going to be feeling good. Not only because my body was feeling good physically, but mainly because my mind was in a state of clarity on this day...

Everything was better at Hangover. The air was cleaner... the ground was softer... the creeks were giving sound of bubbling water from the recent rains.. trees were coming into bloom, filling the woods with colors no man can create... birds were making their way back into the forest, singing their songs... and I was gliding up and down the hills, blazin' the trails smooth and calm.

It was like Hangover was calling me into her fortress. It is open for the whole world too walk in, but today, she just wanted me. I felt privileged and made the most out of my 2+ hours in the wilderness. A wave of serenity came over me, but I felt so small in the gaps filled with 40 foot tree's. Mother Nature is good to me. Mother Nature... sings to me.

This run wrapped up the week for me. I ended up with 100 miles total; feeling good with my progression this time around. I have the All-Ohio 10k coming up this Friday night at U of Cincinnati. I am looking forward to a PR.

WMO

The Yin and the Yang

2011-04-03T22:45:00.003-04:00

It has been a while since I have posted anything substantial on my blog - nearly an entire month. I won't lie, the time away from this bastardized form of social media has been a bit of fresh air. Ultimately though, I have been drawn back into it. My last post on this blog was about me getting back into running after taking seven days completely off due to an achilles injury. Since then, things have gone well. I am confident that I am 100% healthy and - even though this is hard to say - the injury was probably good for me and my body.

I have spent some time lately learning and thinking about the science aspect of running. It is something I have not paid much attention to and don't buy into much either. Terms such as Lactate Threshold, running economy, V02 Max, Muscle Fiber Type, Metabolism and Enzymes.... Who knew people could make such a simple, minimal thing like running into something so complicated to the point that it debases the basic principle of one foot in front of the other. Elite "fast" guys - or their coaches rather - would argue that the only way to maximize their speed and endurance, results, would be by understanding their body's physiology and training to that type.

I believe runners can run to their maximum potential without an understanding or training based on science. It has been interesting to learn a little about this though. If I were to become collegiate coach, I think it is pertinent to know both sides of the spectrum. The other side of that spectrum of course, is running mainly off of "feel" and a slew of other factors. Looking at a persons body type is one good indication of what type of training they need to do. Is their form natural? Are they tall and skinny? Their leg turnover quick? Shorter and muscular runner? One example I always think about is between myself and Keegan Rathkamp. I ran 24:42 in the 8k by running 120 miles a week. Keegan ran 24:37 in the 8k by running 65 miles a week. Two completely different types of runners maximizing our running by finding what works for us and getting very similar results. Of course, people can state a scientific explanation for that - Keegan thrives with his fast-twitch muscle fibers and I thrive with my slow-twitch muscle fibers.

To me, certain terms can be translated into phrases more understandable by people like me. These are all ideas that crossed my mind in the past and who knew their were actually doctors out there giving it meaning:
VO2 Max: Yes, I understand this has been around a while. I read an article in Trail Runner Magazine about how Steve Prefontaine had a much higher VO2 max than Frank Shorter but their times were similar. That is due to Frank Shorters more efficient running. VO2 max to me would be explained as how natural a runner. Is it easy for them to just go out and run 8 miles without running a step for months? I know people like that.
Running Economy: This can be best explained and understood by me as how "smooth" a runner is. How hard is he working to run a certain pace? The less flaws in his foot strike and arm motion, the more energy he is conserving.
Metabolism: Metabolism to me is how a person responds to eating. I know a lot of people who can eat a ton and not gain wait. But I also know a lot of people that eat a lot and gain wait. Also, how much time before they run do they like to eat... some people don't like to eat three hours before they run because they will have stomach issues. Others can eat right up until they run and not have problems on the run.
Muscle Fibers: This is the example I stated above about Keegan and me. Keegan is big, strong, and fast. I am tall, skinny, and "not as quick." He has a quick flip of his foot and he is off the ground in a hurry. I probably am on the ground a little longer and using my biggest muscles. His calf muscles are twice the size of mine but my quad muscles are more worked than his. Just another way of how different muscles get people to the same place.

It comes down to observing the patterns of your own body and experimenting with different types of training. I would be worried that running scientifically would hold back certain people, but the opposite can be said of people that don't run with science... they they never reach their maximum potential. I quickly learned that running 60 miles a week was not getting me fast results. People now think it is crazy that I run so many miles - I say to them that I am only doing this because it is the only thing that will make me as fast as I am. That is actually not true though because I do it for so many other reasons.

Aside from all of that, mentality plays so much into reaching the maximum potential for an individual runner. Confidence, motivation, belief, and a clear mind are needed for any runner to be maxed out. So, maybe running isn't so simple as I though...

Enough talk about that stuff and on to what I have been doing the last several weeks...

I have been running! I like the sound of that. After seven days off and a massively swollen achilles back to a normal size, I am on a normal routine. I feel that with my huge base before the injury, I was able to jump up quickly. Here is my past weeks:

Feb. 21 - Feb. 28: 40 miles (all in the first two days, then days off)
Feb. 28 - Mar. 6: 30 miles (a couple days off still this week)
Mar. 7 - Mar. 13: 60 miles
Mar. 14 - Mar. 20: 75 miles
Mar. 21 - Mar. 28: 88 miles (5 mi. tempo)
Mar. 28 - Apr. 2: 95 miles (3x2 mi. and Half Marathon)

Half Marathon Thoughts

Today, I ran my first ever half marathon. I needed to run a half to qualify for the NAIA National Marathon race. "A" standard is 1:14:00 and just wanted to run as "easy" as I could to qualify with that. I knew there wasn't going to be much competition - just Craig Leon who has ran 1:05:00 in the past, an OU grad; another guy ended up running away at the beginning.

Corey Culbertson decided to register and run with me for as long as he could and that provided much help. Without him, I would of been by myself for the entire 13 miles. He faded back a little after 8 miles - then Chuck jumped and led me through to the 9th mile. I ran the last 4 miles alone.

Started out downhill and was surprised when CC and me came through the mile in 5:02. After that I tried to slow down and settle into a pace around 5:30-32. Started feeling good at the turnaround and went below 5:30 for a while. Here are my splits.

1- 5:02
2-3- 11:11
4- 5:32
5- 5:30
6- 5:30
7- 5:27
8- 5:26
9- 5:21
10- 5:22
11- 5:27
12- 5:33
13- 5:07
.1- 41

(Didn't get my last 1.1 split and haven't saw the official results yet; I'll get it updated soon)

Overall I am happy with the run. I didn't "compete" or really dig deep but rather tried to stay as comfortable as I could and find that rhythm at the pace I wanted. Once I found that rhythm I was not going any faster or slower.

Had to turn down $110 which went to Corey who came in about a minute behind me. Perfect weather on the day. mid-40's up the the 50's during the race and maybe 5 mph breeze. The course was out and back on the bike path that finished with 1.5 laps on the track.

I have seven more weeks until National, where I will make a road marathon debut. Between then I will be running a couple 10k's and building some more mileage. I am liking the way this is setting up...

WMO

2011-03-27T23:55:00.000-04:00

The more educated I become,

the more I worry society will pull me in.

Let me stay in the wilderness -

I am safe there.

New Look to New Aims

2011-03-04T10:45:00.005-05:00

Not running 150 miles for the past couple weeks has freed up a bunch of time for me. I spent a little while redoing some things on this blog. I don't have many followers, but for all that read this, above this post, right below the main picture is a list of separate pages that will bring you to the information that used to be along the right side. One considerable addition is the 2011 Race Schedule. I changed a lot of things to my original plans from the beginning of the year to to one big thing.

Much of you know that while at Shawnee State I have ran four years of cross country but the school has never had a varsity track program. We still went to big meets to race on the track but was never able to compete at conference or Nationals. Well, big news came in last month that we are allowed to run as a varsity team this year.

During the cross country season I had full intentions not running track and start focusing on ultras for good, but this turn of events has me back focusing on a track season - with a slight difference still.

Strangely enough, the NAIA has the Marathon as an event at Nationals (not ran on the track) so that is going to be my focus. Along with that, I might compete in the 10K at a couple meets like All-Ohio and conference. To qualify for Nationals I need to run 1:14:00 for the "A" standard or 1:16:30 for the "B" standard in any half-marathon before then. I plan on doing that April 3rd in Athens.

So, training will not be much different than I have did in the past - I plan on taking things a lot slower in terms of mileage build-up and total miles though - no more injuries! After the marathon I will be re-evaluating how I feel. I don't want to get too ahead of myself and start setting my training schedule for the entire summer - I still plan on gearing up for the Burning River 100 and now with the recent news of the UROC 100K, that too.

As far as running goes for me currently: I am back running, just not nearly as much and my achilles is feeling good. More time is being spent on school work as well, I have a lot of writing to be done this semester and I volunteered to do play-by-play for baseball games on Shawnee SportsNet, which should be up and running within the next week.

Click Here for a good article on Josh McDougal

Oh, almost forgot to mention - today I am 22 years old.

"All of us at the top of the "sport of ultrarunnning," have jobs. We just don't have the 9-5 routine. It's simple, we work to live, we don't live to work. There is a big difference. One of the reasons some of us are fast is because we scrape to get by so we have more time to run. Pretty good evidence that we do it because we like it, not to satisfy anyone else."
-Speedgoat Karl (Meltzer)

Run On

WMO

No More Nueces and February in Review

2011-02-28T22:10:00.002-05:00

My last post talked about the injury that has came across me. For five days, I did not run a single step. It came at a bad time as I was wrapping up training for the Nueces 50 Mile USATF Trail Championship this upcoming Saturday. It is a race that has been on my mind since the beginning of this year and I felt like all of my training was leading up towards it.

Even after I got the achilles injury and took a few days off, I didn't weigh out the possibility of racing at Nueces. I felt that if I could get to 100%, even if it meant taking off until the day before, I would still race. After a lot of advice seeking from different people, today I decided to cancel the trip.

This is not to say my achilles is not healing. It has actually made great progress and the pain is hardly noticeable. I am just waiting for the swelling to go down now. I even ran today for a little bit. After five days off, it felt good.

One reason I decided to not run is the risk of injuring my achilles even more. Sure, it might feel fine now, and it could feel even better by Saturday morning, but what if I get 45 miles into the race and it ruptures? Then I am out over a year with no running. I do not want that.

When I was asking Keegan for his advice, he told me, "don't feel the need to prove yourself just because people have been blogging about you and labeling you as the next big thing. Show maturity and patience so you don't have to pay for dumb decisions down the road." He is totally right. Even though I didn't recognize it, I was feeling some outside pressure to run in these types of races to "prove" myself.

Then, a conversation with another friend made up my mind completely. He asked me if I had been cross training and I said "no." He told me that I should have did that because I will probably loose my fitness. I started explaining how I don't run just to compete. I run for the love of running. I don't love riding a stationary bike, or running on a elliptical machine, or aqua-jogging in the pool; i don't do it. Running is the only thing that I feel passionate about and when I can't do it I do not feel the need to do supplemental activities for my fitness.

If you enjoy cross training, good for you. I know a lot of people who do it a lot and it helps them. For me, I cannot justify spending a lot of time doing something I don't enjoy. If my main goal in running was to win races, I might be pounding out the pavement on my road bike right now, but I have come to the conclusion that simply getting back to running is more important - to get back to what I used to be able to do, which is run a lot of miles on trails. I want to get back there.

Competing is something I think about a lot. I have the feelings that I talk about from above; about how I simply love running just to run. People may say, "well you still race and gear up for big events to try to win." That is true. I look at competition as showcasing what I love. Plus, especially in ultra-running as I've found, being with a group of like-minded people doing the thing you love is even more satisfying. Sure, ultra-running is competitive, but it is more of a communal competition.

This is not to say that I am not competitive. I want to win the race as much as the next guy toeing the line. That is the reason I raced that 5k indoor a couple weeks ago. I was getting antsy with a break from racing and wanted to run fast against people. Once the gun goes off, I am a whole new person. I turn into a racer. Still, running in its purest form is what attracts me most. It is simple, self-actualizing, free, and self-sufficient. Often I wonder what it would be like to simply stop blogging, stop showcasing my running log, and stop showing up to races altogether - stop all of that and simply start running.

February in Review

Total Miles: 465
Total Time: 58:53:55
Days Off: 5

WMO

Injured

2011-02-24T00:01:00.002-05:00

Since December 4 2009, I have ran at least two miles everyday...

That is until today.

Being durable with my running is something I have taken pride in for much of my running career. I have always been able to recover from hard workouts, races or long runs fairly smooth; holding up to 100+ mile weeks for several months straight is not uncommon for me and it is what I love to do. In fact, the only time I can remember taking a day off from running for being injured was during the summer of 2009 when I tried to hurdle a down tree in the forest and I didn't quite make it. I busted my bursa sac under my knee - after one day off I was back at it. The only other times I would take off was after a season when coach recommended a week or two off to recover.

My Achilles Tendon has been hurting since last Monday, Feb. 14. Yesterday, after 20 miles for the day, I was grimacing so bad that I ended up walking the last mile back to my house. It was no longer fun to run and the pain was the worse pain I've ever experienced while running.

I went into the trainers room and talked with Boggs this morning. He let me know my achilles was inflamed/swollen bigger than he has ever seen an achilles. After about 30 minutes of talking while he was ice massaging, he said abruptly, "Mike, I know this might be hard for you, but if you keep pushing it like you have been you could risk rupturing that thing and you'll have to get surgery and be out at least 9 months recovering. Why not take some days off from running and it could heal completely?"

It was basically the same advice he gave me last week when I first showed him my inflamed achilles. When he told me Achilles Tendinitis was all it was, I shrugged it off because I just thought tendinitis was something that came and went real quick. I just told myself, "just run through this like the last nagging pain, it will go away...."

Well, it never really went away. Here is a picture I snapped a little while ago:

It is the left achilles (even though the right one looks more alien-like). Swelling makes the tendon look like it's not even there.

Taking today off was not easy but after the end of yesterdays run, I knew I could not handle that type of pain much longer. Plus, Boggs' hallowing words about getting surgery and taking over nine months to recover real hit deep with me. There is no way I want that and maybe, just maybe taking a few days or more will lead to one healthy left achilles.

How many days I will take off? I have no clue. Maybe I will wake up tomorrow and feel 100% and go for 20 miles. That is what happened yesterday. I felt good enough to run and I ran 20 miles. Then the chains fell off. Maybe it will be a whole week or maybe two. I hope it doesn't take that long...

So, after spending the majority of this new year averaging about 20 miles a day or about 2.5 hours, I ran 0. It certainly gave me a lot more time to just do nothing - thinking was what I did the most.

I started to think why I got injured. Over-use is something a lot of people keep telling me. But I still will not buy into that excuse completely. I spend 22 straight weeks and 32 total weeks at 100 or more miles in 2010 and never once had a problem physically. On the other hand, I never went above 130, which I have now did 5 times in 2011 alone. Maybe I hit the tipping point with mileage. Maybe 151 was too much.

I also went back to a few days prior to my achilles first hurting. On the 11th, I ran the indoor 5k at Cedarville in which I went sub-15. The next morning, I picked right up on my "ultra" training and did a hard 30 mile trail run. The next few days is when I first noticed the achilles. Before that, nothing... Then the past week I tried to fix it up with a lot of icing, but never really took it easy. I even felt good Saturday morning and went for another 30 mile run, and it felt fine!

The stress caused by running around a 200 meter track 25 miles at a high speed plus 30 miles of strength running is a lot to ask a body to do. I am not so sure I can blame over-use as much as I can blame the things or types of running I did in the middle of the many miles. All in all, the cause of my injury is probably a huge combination of everything I have did in the past month ranging from running, sleeping, eating, etc...

From here, I don't know what I will do. I planned on doing the Nueces 50 Mile race on March 5th. That seems to be out of the picture now. I will not completely rule it out as I would still race it if somehow I took a week off and I was completely healed. The past year of fitness I have built will not be lost. This came at a bad time. I was really looking forward to Nueces.

Mentally, I am having (or I should say, will have) a hard time. Running has been such a big part of my life and taking it away abruptly might not go so well. Eating will not be the same. Sleeping will not be the same. But like I said, maybe somehow I will be good in a couple days and this post will be completely irrelevant.

With the way I feel currently and with the amount of swelling, this could be worse than I hope.

I would like to hear any advice from anyone reading this. Has anyone dealt with an achilles injury? Why do you think this happened? What should I do? Any natural/holistic/simple (or not simple) remedies for recovery? Anything, let me know...

WMO

Feb. 14 - Feb. 20

2011-02-20T22:05:00.001-05:00

Monday 2/14
AM: 10 miles (1:14:13). Portsmouth + Barefoot
PM: 10 miles (1:19:49). Portsmouth

Tuesday 2/15
AM: 14 miles (1:47:31). Brush Creek Area
PM: 11 miles (1:26:59). Brush Creek Area

Wednesday 2/16
AM: 10 miles (1:12:11). Portsmouth
PM: 10 miles (1:12:14). Portsmouth

Thursday 2/17
AM: 12 miles (1:23:58). Brush Creek Area
PM: 9 miles (1:05:01). Brush Creek Area

Friday 2/18
AM: 10 miles (1:10:57). Portsmouth
PM: 10 miles (1:17:17). Brush Creek Area

Saturday 2/19
AM: 31 miles (4:01:04). Strouds Run
99% single-track trails. Kept a good pace for the first 20 miles and then the lack of water hit me with a few to go. Only 20 oz. of water and 200 calories. Gently rolling hills and firm trails.

Sunday 2/20
AM: 8 miles (1:04:00). Meigs County

Total Miles: 145
Total Time: 18:15:14

I have spent the better part of my running career trying to run free, to simply run for the love of running. When something comes up that inhibits that, whether it is physically, mentally, or both, I have a hard time coping.

WMO

Chocolate Milk

2011-02-14T20:42:00.000-05:00

Nutrition is something that has eluded me. Though I consider myself somewhat-of-a-healthy eater, there are a lot of things about nutrition that I don't know about. There are a few things that I make sure I do throughout the day or week (ex. fresh foods), but I couldn't give you the exact reasons why it works or why you should do it. That is why I will not be likely to give you advice on how to eat. Still, I believe nutrition and diet is very important for a runner to stay on top of. There is only one thing that you might hear me talking about though - chocolate milk.

It is not uncommon for me to go through a gallon of milk every couple of day. I like mixing in Hershey's Chocolate Syrup, it is what tastes the best for me. Recovery wise, I can contribute this almost-daily ritual to keeping my body somewhat regular. In a nutshell, chocolate milk keeps my bones strong. I can't tell you the last time I drank just a plain glass of milk, but you are sure to see gallons of milk in my trash each week, along with a few bottles of Hershey's Chocolate Syrup.

Go to Jackie Dikos' blog about chocolate milk. She is much better at explaining the benefits of it. Jackie is a Registered Dietitian and Olympic Trials Qualifier in the marathon. Plus, she went to college at Cincinnati, just a couple hours down the road from me. Her blog has given me a better understanding of nutrition and it is nice seeing the thoughts and advice from an actual runner and not just a "regular" dietitian.

With all the benefits of drinking chocolate milk, I simply love the taste of it too! It's a win-win.

WMO

Feb. 7 - Feb. 13

2011-02-13T18:58:00.002-05:00

Monday 2/7
AM: 12 miles (1:25:24). Portsmouth + Barefoot
PM: 8 miles (1:00:17). Fire Tower

Tuesday 2/8
AM: 20 miles (2:40:00). Brush Creek Trails
Most of this run was on the trails in Brush Creek. There was a fresh layer of puffy snow all over but the ground underneath was not yet frozen leading to a soft, mushy landing every step. That inclined me to stay out there much longer than I had anticipated because it was like running with no impact. Feeling pretty good.
PM: 5 miles (37:39). Brush Creek Area

Wednesday 2/9
AM: 8 miles (1:01:51). Brush Creek Area
PM: 12 miles (1:26:30. Portsmouth

Thursday 2/10
AM: 5 miles (37:58). Meigs County
PM: 12 miles (1:26:48). Strouds Run

Friday 2/11
AM: 8 miles (58:24). Portsmouth
PM: 11 miles (1:15:59). Cedarville
For the full race report.

Saturday 2/12
AM: 30 miles (4:08:00). Shawnee State Forest
Parked at the intersection of Roads #4 and #1. Headed right onto the Main Trail and left on the Silver Arrow down towards the Horse Camp. Got onto the new Conleys Run portion and ran Conleys Run until the Light Blue Connector trail all the way up to where Shake Hollow BT turns into Pigeon Roost BT. From there I ran down Forney Ridge after getting water at Campsite #1. I connected back to Silver Arrow via Hobey Holley, down to Camp Oyo and got more water at Campsite #3. Did the left portion of the Day Hike trail from there until it brought me up to Silver Arrow again. Finished up on Road #2 and finally the torturous paved downhill back to my car on Road #4.
After getting home late from the meet last night I slept until about 10:30 and didn't start this run until 1:45. I put together a much easier "deformed figure-8 type loop" than last week. Also, I must mention, the weather compared to last week was incredible (40 degree's, sunny). I stayed high on the ridges most of this run, and when I did go low, I was low for a few miles. The hilliest sections were the first couple miles on the Main Trail and when I got onto the single track Day Hike trail. In all the other sections, it was gently rolling hills.
When I was around 10 miles I looked at my watch and I was just faster than 8 minutes per mile and I carried a quicker pace for the next 5 miles or so on Pigeon Roost down to Forney Ridge. I was probably a little slower than 8 minute pace from 15-25 miles but I would venture to guess the last 5 miles were a steady 7:30, especially the last 1.5 miles that were all downhill on pavement. 30 is what I call the total, even though I probably was closer to 31-32.
Took in 400 calories (Clif Shot Bloks) and about 50 ounces of water. I felt like that did me well. It was very muddy on most of these trails but a bit of snow-covered-frozen-ground remained on south-facing slopes. I wore the Montrail Masochist for their first long outing with me. I was pleased with how they felt.
Very happy with this run all in all. Also, this was my longest solo run.

Sunday 2/13
AM: 12 miles (1:30:10). Brush Creek Area
PM: 8 miles (1:02:44). Fire Tower

Total Miles: 151
Total Time: 19:13:24

WMO

Slightly Different Pace. . .

2011-02-12T12:41:00.003-05:00

I remember thinking last year after going 15:00.20 in the 5k at Charlotte, not knowing if I would ever have as good as a chance to break 15 in the 5k. The track season was winding down for us and the only race I was preparing for was the 10k at Duke. When summer came around, I figured my fast 5k days were over since cross country consisted of 8k's and I was surely going to go "all ultras, nothing else" after the season. .21 seconds is the only thing that separated me from Sub-15 and I was content with that at the time. I mean, what is .21 seconds?

Well, .79 seconds became all the difference to that question last night...

Monday morning one of my friends told me I should run at the Cedarville Meet Friday night. I honestly did not even know this meet was this week. I had no intentions on doing a 5k because I was basically full-bore into solid mileage building up for the Neuces 50 Mile race March 5th. I debated back and forth whether I would run this race all week and by Thursday night I had practically talked myself into not racing. Eric wanted me to drive the van to the race for the team and he said he registered me for the race and that I could decide if I wanted to race when I got there. I packed my spikes and after running a few miles at the meet, I managed to 100% commit to running the 5k.

To make a long story short, I got in the race and eased into a comfortable rhythm. Eric was pacing Matt Brooker who wanted to go 14:45 and I was mid-pack at the mile, 5 seconds behind Eric and Brooker - 4:50. I was surprised to find myself right on their heels another 400 meters later, Eric pulled out of his pacing duties. Out two miles split was 9:35 (4:45 second mile for me). From there, I sat on Brooker until the last 800 meters where I moved around him and pushed hard to the finish. He ended up finishing 2 seconds behind me and I crossed the line officially at 14:59.41!

To be able to run this fast was shocking for me. One big reason I decided to do the race was to see what I could do with the training I am doing right now, not really to go for a PR. Here are all the reasons I am surprised I was able to run so fast:

-2 months + 1 week after TNF 50 Miler
-1 month after the FS 50K
-1 workout since November (4 mile tempo @ 5:45 avg.)
-145 miles last week
-17 miles the day before the race
-8 miles the morning of the race

The Cedarville Indoor meet has been the site of my 5K PR four years in a row now (15:58, 15:54, 15:27, 14:59). I am starting to think I just need to keep going back every year! The atmosphere in there is very good and all the people cheering for the 5K seems to motivate me a lot. From here, I am not sure how many more Sub-15's I will go in my lifetime, or even how many more 5K's I will do period, but I am sure glad I finally broke 15.

The confidence that I took from this race was even more rewarding. My training style has not always been the "traditional" way of doing things, especially for a 5K indoor track race. I can practically count the number of miles under 6 minute pace on both my hands and if I add my toes, I could count the number of sub-7 minute miles. With that said, I have been building so much strength running on trails and my fitness level is at an all-time high. Plus, with the prior experience of running track races, I can always feel confident with the tactical racing done on a track.

I do not want this post to sound like I am bragging on what I did. After all, it is only .79 seconds faster than my previous best time. There are still hundreds of people running in the 14's and 13's every track meet around America and even a handful of people running Sub-13.

If people are reading this, I hope I can provide a source of inspiration. Goals are not achieved by one set way of doing things. In running especially, there are dozens of different ways to get to an end result. It comes down to finding what works for you and loving what you do. I love running a lot of miles on hilly trails and I bring that love and confidence with me to when I race, no matter the distance. Sure, people can say I could have ran XX seconds faster if I didn't do this and did do that, but no one can really be 100% sure about that. I am 100% sure that I love doing what I do and I wouldn't have it any other way.

Trusty Spikes

RESULTS

Run Free

WMO

Jan. 30 - Feb. 6

2011-02-06T20:49:00.001-05:00

Monday 1/31
AM: 13 miles (1:33:41). Floodwall + Barefoot
Connected both of the floodwalls with the Bear Run in between. During the Bear Run sections I was running close to 7 minute miles. I also took off my shoes for a little time on the turf.
PM: 7 miles (52:14). Fire Tower
Wysocki and I came out to the house early and ran to the Fire Tower. After I crossed the gate going to the Fire Tower I decided to go for the record up to the fence. Went 4:24 which is a 10 second record. I was happy with that effort!

Tuesday 2/1
AM: 20 miles (2:29:01). Brush Creek Area
Did not plan on doing this much but once I got outside I was feeling good and decided to go long. I did two loops around the Main Trail at Brush Creek + 2 Fire Tower summits. As I was getting ready to get back to the house I turned left onto Sedan-Crabtree instead of right and decided to run some faster miles. I did about 4 consecutive miles hard (6:45, 6:45, 6:42, 5:53). That last one I really pushed hard, it was mostly uphill but I got some motivation by three angry dogs chasing me. I felt fairly smooth and comfortable running at a "quicker than normal pace."
PM: 5 miles (38:19). Brush Creek Area
It was raining the entire run, but the sound of rain in the trees and the swirling water in the once frozen creeks made for a mellow run.

Wednesday 2/2
AM: 12 miles (1:29:21). Portsmouth + Barefoot
Ran after my first class. I am discovering how hard it is to find time for trails these days. For a split second I thought about utilizing a treadmill today because of the gale force winds!. I don't know why I though this, its not me. Once I was outside I realized the wind doesn't hurt that bad. Plus, if I kept running East it was to my back. To bad I had to turn around.
PM: 5 miles (35:18). Portsmouth
Ran around the Biker Loop a little on the West Floodwall and back. I met up with Sara as she was running the mile back to her house. Back to school from there.

Thursday 2/3
AM: 12 miles (1:29:49). Brush Creek Area
Main loop, plus Fire Tower, plus a little more on the trails.
PM: 8 miles (54:11). Portsmouth
Drove into town for a team meeting and ran this run with Bradley. He goes off of this heart rate thing and was apparently feeling good because we finished this run a good 2 minutes up on all the other guys. His garmin indicated we went closer to 8.2 miles but I will log it as 8. Last two miles were under 6:30. Its all about the science baby!
I am happy with the way I felt on this run. I knew I would feel good, because I rarely have a bad 2nd run of the day. Plus, being with a big group of guys for the first time in a while made me want to stay up on them. Set to do a little temp type run tomorrow.

Friday 2/4
AM: 5 miles (36:40). Floodwall + Barefoot
Flood wall for 3 miles and barefoot on the turf for 2.
PM: 10 miles (1:05:22). Portsmouth, Spartan Municipal Stadium
First "structured" workout since November. I met the team at four and we did a continuous 4 mile super-controlled run on the track. Hit our times right where we aimed.
-warm-up: 21:06
-Mile 1: 6:00
-Mile 2: 5:59
-Mile 3: 5:28
-Mile 4: 5:28
-cool-down: 21:18
-Total: 1:05:22
This felt very smooth and I was relaxed the whole way. I know this doesn't even compare to some of the workouts I have did in the past, but for easing into this workout stuff, this is perfect. Breathing was real and on mark

Saturday 2/5
AM: 28 miles (4:12:27). Shawnee State Forest
Counter-clockwise on the Main Trail from Turkey Creek Lake Parking Lot until the Hangover Intersection. Left on Hangover until Road #2. Right on #2 and left of Mackletree Bridle Trail down to the Lookout Trail. Left of S.R. 125, right on the Dayhike Trail, and left on the Connector Trail that brought me back to my car.
Somehow I convinced Corey Culbertson to join me on this run. He walked the last 2 miles to the car but this was his longest run by 6 miles, next to his 20 miler I convinced him to do with me last fall. Besides that, 15 miles had been his most. I did fine all things considered.
The run went well for me. I never hit a low moment and kept a nice smooth pace. There were many sections of hills that made this run challenging but compared to the last 28 miler I did in November, this was a bit quicker.
The weather could not have been worse. The forecast called four 40 degrees and no rain until after we would be finished. But, it was raining as we started so I wore my wind jacket. I got warm halfway through the run and took off the jacket but quickly had to put it back on because it started getting real windy. The last 15 miles were full of high winds and sleet.
Took about 360 total calories and 40 ounces of water during the run.

Sunday 2/6
AM: 12 miles (1:32:43). Brush Creek Area
Main Trail + Fire Tower add on. Finished up with a couple miles on the road. After yesterdays run, I am pleased with the way I recovered and how I felt on today's run.
PM: 8 miles (58:47). Fire Tower

Total Miles: 145
Total Time: 18:27:56

This week provided for a busy running schedule and I got a good mix of fast and slow runs. I did a little 4 mile tempo on the track with the team that I was very pleased with. Although it would seem I have lost some foot speed with all the miles lately, I would feel confident about getting it back real soon if I had too. Early in the week I also finished a run with a few sub 6 miles.

Aside from short faster stuff, I did my first long(ish) run since the 50k in early January. I was very pleased with the way I felt on it and how I have recovered since. I imagine I will do one or two more weeks of a weekend run around that same distance before the Neuces 50 miler, which I officially registered for in this week.

I have also succumbed to the "new media world" and created a Twitter account. If anyone is interested, there is a widget of my updates in the upper-right side of my blog. I find it a good way to keep up with ultra-news, such as the Rocky Raccoon 100 Miler Saturday. I followed a little bit of the progress via iRunFar's Twitter Updates. I am very impressed with the 12:44:33 Ian Sharman threw down.

WMO

January 2011 in Review

2011-01-31T20:11:00.001-05:00

I should have just included this in yesterdays weekly recap, but the end of the month sneaked in on me. January was a month full of a lot of snow. There were no days where it snowed a lot, just a lot of days that produced a few inches here and there; ultimately, running was never hard to come by. I never really planned on starting the year running as much as I have, it just kind of fell into place. The majority of these miles have been spent on trails, grass, and gravel roads. Very few of these miles are on hard surfaces.

Total Miles in January: 551
Total Time in January: 69:46:07

551 miles is the most I have ran in one month. During January, I also ran and won my first 50k. The added relief of not doing highly intense workouts has left my legs open for some longer runs. I must add that most of my running is slower now too, mostly due to the increase in mileage and the added difficulty on routes/terrain.

February looks to be a month of no racing. I am fine with that. I have a hard time justifying traveling more than a couple hours to race a 50k, because I can simply drive out to the forest and put together a sweet 31 mile loop that provides the same benefits. Anything above that distance I am more willing to travel to race. 31 miles is a lot easier to run solo than 50 miles. Leading into the end of February and the beginning of March, I should be ready to rock out a good 50 miler down in Texas!

WMO

Jan. 24 - Jan. 30

2011-01-30T22:38:00.001-05:00

Monday 1/24
AM: 8 miles (1:01:31). Floodwall + barefoot
After my first class, I jumped up on the floodwall for 6 miles and then did two miles on the turf field. Even though the turf had about three inches of untouched snow on it, I shed my shoes and went barefoot. It felt like I was floating on pillows and these are the times I want to trash all my shoes for good. Overall, my leg were feeling sluggish.
PM: 11 miles (1:28:07). Shawnee State Forest
Took Joe Stewert out to "real" trails of the forest for his first bout with them. This was probably not the best day to introduce the trails to him, as it was very slick. Him wearing the Saucony Kinvara's (no traction) was probably not the best idea either. We started from the 125 parking lot and headed counter-clockwise on the Main Loop, until the second #6 road crossing. We turned right on #6, left onto Silver Arrow, and right to loop up back around to my car on the Day Hike Trail; this was not the easiest of routes. I think I was semi-bonking by the end of this run, legs were again feeling tired.

Tuesday 1/25
AM: 18 miles (2:12:54). The Road(s) Not Taken
I'm not one to do a run of this distance purely on roads. I usually would do this on trails, grass, or some combination of those. Today though, after the first three miles of sloppy running on the trails, with my legs hurting, I decided to run the rest of this run on roads.
This run turned out to be one of my best runs in a while. I went out on Sedan-Crabtree and turned left on to Big Bear Creek Rd. I had never ran out here before, so this was all new. I found a small asphalt/gravel road, Edward Rd. and turned right onto it. This road probably lasted 2.5 miles. Turned left onto Mead Rd. and it too around 2.5 miles. Out and back.
The reason this run was so good was because it brought me back to my times of first getting into running. I remember running from my house out to back roads that I had never even driven on. I really loved doing this. Being in the country, there area lot of open fields, deer, dogs, friendly people, cows, horses, and its really good.
Same with today. Cows ran along the fence line, people outside their houses chopping wood smiled and waved at me, friendly dogs trotted beside me, and I watched deer play from a distance in the rolling fields; I even crossed the Pike County line on this run. This is the type of youthful adventure that drew me into running and it had been a long time since I've experienced this. I am thinking I need to go on these types of 'don't really know where I am" runs more often.
So, after a sluggish start to this run and my legs feeling beat, I was thinking of only doing about 12 miles and calling it a nice recovery day. This run turned out to be a lot longer and even faster then I imagined. I didn't drink water or take in any calories and feel strong.
PM: 6 miles (46:01). Brush Creek Area
After a long day, I am calling these the two best recovery runs I have did in a while. Legs feeling much better.

Wednesday 1/26
AM: 12 miles (1:28:12). Portsmouth and Floodwall
After my first class, I ran 8 on the floodwall and the rest up through town.
PM: 8.5 miles (1:05:03). Floodwall +Turf
Ran out and back on the floodwall again, plus a little extra down in the youth soccer field. At the end, I tried to go barefoot on the turf but the melting snow made it slushy and too wet/cold for me to handle, so I just ran around it with shoes on for a couple miles.

Thursday 1/27
AM: 8.5 miles (1:05:26). Brush Creek Area + Fire Tower
Ran the house trails, to the fire tower, and around on the roads.

PM: 8.5 miles (1:06:23). Brush Creek Area + Fire Tower
Basically, this was the same run as I did in the morning, just instead of the roads, I ran more on the trails.
Friday 1/28
AM: 10 miles (1:18:31). Brush Creek Area + Fire Tower
Woke up at 6:30 and decided to go run since I wasn't too tired. Ran up Fire Tower on the fresh couple inches of snow. Then I finished up on the slushy Sedan-Crabtree Rd.
PM: 7 miles (52:34). Floodwall + barefoot
After class, I ran out and back on the floodwall. Added two barefoot miles on the turf when I got back to campus. As soon as it gets a little drier/warmer, barefooting should become a lot more frequent.

Saturday 1/29
PM: 15 miles (1:55:18). Meigs County
I only did this one run today. Planned on doing 12 but it turned into such a nice day during my run I decided to do a little more and call it a day. Ran down Rocksprings, around Salisbury Elem., up around Meigs and 4 miles on the trails there (slow, muddy), and then back down Rocksprings. Near the end of this run, I envisioned I was running the end of a marathon and needed to run 7:30 for my last 1.5 miles to Qualify for the Olympic trails. Although I was probably actually only barely breaking 7 minute pace, I of course won the Marathon and qualified. Good run.

Sunday 1/30
AM: 4 miles (29:57). Meigs County
PM: 19 miles (2:22:11). Strouds Run
Parked at the Cucumber trailhead, ran up Rock Finger and onto Athens Trail to get to the lake. When I hopped on the road to get to the Sundown trail I caught up with two OU students who were running and asked if they wanted to run with me. They accepted and we did a loop around the entire lake via Sundown and Lakeside. When we got back to the Athens trail they split off and I headed back to the car.
This ended up being one of my best runs lately. I felt smooth, strong, and in control of my running. I ate a little 150 cal. fruit bar and had about 15 oz. of water. While I was alone, I was probably close to running 7 min. pace. Good day, good end of week.

Total Miles: 135.5
Total Time: 17:12:10

This is my second week of ending up with XXX.5 miles. Although I can't say I didn't do it on purpose. I want a round number to end the month.

This is also my highest week of mileage ever which is always a positive thing. For most of this week I was feeling slightly sluggish but the weekend runs proved to be a little more free feeling. The pain is my foot has gone away completely. I figured it would with a lot of icing. Now, there is some small inflammation in my left knee. I am thinking maybe the inflammation from my foot just simply moved up to me knee since it is in the same leg. It has not been a hindrance to my running though.

My training for Neuces (or really, just my training for anything this year) has gone very well. I am not sure what my mileage will get up to the next few weeks. I have about a month until the Neuces 50 and I suppose I will cut back a little in the weeks leading up. Who knows? I am just going to continue to run.

WMO

Jan. 17 - Jan. 23

2011-01-23T19:43:00.001-05:00

Monday 1/17
PM: 19 miles (2:16:55). Fire Tower x 10.
Yesterday, Wysocki went out and set the Fire Tower summit record with 5 trips up and down the hill in the same run. I have never tried to do a lot at once but his feat made me want to go out and do even better. The hill is around 1200 meters from the gate to the fence around the tower, not to steep but running 7 minute pace is a struggle (5:15). The fastest I have ever ran it was 4:34 last spring. It is all loose gravel, making the footing not so sure and right now the snow is sill making it a little slushier. Here is what I did:
15:50 to get there.
1. 5:22.....5:05 down
2. 5:28.....5:00 down
3. 5:26.....5:02 down
4. 5:24.....5:00 down
5. 5:00.....5:08 down
1 minute walk
6. 4:51.....5:21 down
7. 5:36.....5:18 down
8. 5:42.....5:19 down
9. 5:22.....5:31 down
10. 5:00.....5:35 down
15:25 to get back
So, I was able to do 10 of them at respectable times, besides numbers 7 and 8 they were all under 5:30, even one real low at 4:51. This was a fun way to get a lot of miles in, 19 total, and it will provide for a good challenge on a later date. Plus, this was about 9 or 10 miles of just pure uphill running on the day. Although this does not get my legs absolutely "rolling," this is as structured as a "workout" that I have did since cross country season.

Tuesday 1/18
AM: 14 miles (1:45:00). Brush Creek Area, Fire Tower x 2
Ran on the House Trails with Karhu for a couple of miles. I am glad I have found a dog, and even more glad that her favorite thing to do is run. Can you imagine that!?
PM: 6 miles (46:48). Brush Creek Area

Wednesday 1/19
AM: 7 miles (48:21). Portsmouth
Kept this entire run on the roads after my first class. Foot problems.
PM: 13 miles (1:37:00). Kentucky Ridge, Flood Wall
This was just one of those runs where I might of well not been running. It would have been better if I could have did my entire run in Kentucky. Alas I had to turn around due to the ridiculous amount of mud that covered my shoes. It was not worth tromping around with 10 lb. feet. Finished up on the flood wall.

Thursday 1/20
PM: 17 miles (1:09:01).Brush Creek Area
Did all of this days running at once. Karhu joined me for 5 miles on the House Trails before I headed out on the Main Trail. My footprints were nearly covered with snow by the time I got back to the house.

Friday 1/21
PM: 12 miles (1:36:40). Shawnee State Forest
I woke up and my foot was hurting pretty bad. Yesterday was basically pain free so I thought it was better... wrong. Looks like it was a little swollen for the first time. So, I went and talked to Boggs, who was just as surprised as I was to be in the trainers room and not just to weigh myself or get in the ice bath.
He looked at my foot and pulled, twisted, yanked, and pounded on it every which way. He asked me if I felt any pain? I never know what to say to this question. He suggested it might just be inflammation or a little strain in a ligament, like an ankle sprain. I haven't "sprained" my ankle in a long long time but he said with all the miles I am doing something could have happened somewhere a long the way. I asked what the possibility of it being a stress fracture and he said that it would be hurting a lot more than it was, plus it feels better on runs, when the muscles and ligaments get stretched out. I am hopeful that this won't be much more of a problem than it is.
So, after the training room stint, I headed out to the forest, almost forgetting what I had just been told and ran on a snow covered rocky trail. After 35 minutes my foot was still hurting so I got off the trail and ran about 25 minutes on the road before finding the Lookout Trail right off of Mackletree Road. I ran this the rest of the run and my foot started feeling better.
Note to self: NO RUNNING ON SUPER RUGGED TRAILS RIGHT NOW! KEEP IT SMOOTH AND MANAGEABLE!
PM: 4 miles (32:24). House Trails
I like that my excuse to run is to "take Karhu out for exercise." She was loving the fresh snow.

Saturday 1/22
AM: 12 miles (1:30:04). Brush Creek Area
Did the Main Trail plus 2 x Fire Tower additions. I went hard up it the second time thinking I might get the record since there was good traction with a fresh set of truck prints in the snow. But, my legs weren't up for the push. Didn't even break 5 minutes. I like pushing hard for a little but every now and then.
PM: 6 miles (44:42). Brush Creek Area
Ran with Wysocki until the Main Trail branch-off and I headed back solo. Good day with the foot after yesterday's debacle.

Sunday 1/23
AM: 4 miles (31:05). House Trails
Morning "feel good" run with Karhu the Dog. She cut the run short!
PM: 15.5 miles (1:59:39). Great Seal
Met Keegan and Suka at the Lick Run trailhead for for fun snow running in Great Seal. The snow drifts made for some slow conditions but overall it was a good, fun run. Legs were a but tired, but not bad. Foot = good.

Total Miles: 129.5
Total Time: 16:17:39

Looking back, this week seemingly went by rather quickly. Something I have been having a bit of an issue with lately is my left foot. Even though I haven't mentioned it much, it has been about three weeks since it has been bothering me. I do not deal with injuries very well and blocking them out seems to be the best option; this is not to say that I do not keep a close eye on a problem though. When I woke up on Friday, simply blocking out my foot was not an option, so I went and talked to the trainer at the school later that day. The visit was reassuring and I am more understanding of what the problem is. He said it seems like a strain to one of the ligaments, the posterior talofibular ligament. With that, icing seems to be keeping the inflammation down and doing different types of loosening exercises throughout the day keeps it from getting too rigid. I can deal with this.

This week saw another increase in mileage (even though I said I would be sticking around what I was at last week.) Without the fast workouts of past years wearing at my legs, I feel more up for longer running. Plus, this is a natural progression I feel. Something I am going to start very soon is running one longer run, 25-35 mi., a week. I need to quit pidder-paddying around; I guess the snow is scaring me with the already strenuous trails out at the forest. I'll buck up sooner or later. Other then that, I will most likely keep the in-week routine of 15-22 miles a day for now.

WMO

Jan. 10 - Jan. 16

2011-01-16T18:06:00.003-05:00

Monday 1/10
AM: 5 miles (36:50). Portsmouth
PM: 11 miles (1:20:00). Shawnee State Forest
Drove out to Forest after classes for the day. Good to be back for the semester.

Tuesday 1/11
AM: 13.5 miles (1:40:07). Brush Creek
PM: 7.5 miles (1:00:55). Brush Creek
This day was a bit strange. A dog came out of the woods about 5 minutes into my first run and followed me the entire run and back to the house. Then on the second run, she followed me again.

Wednesday 1/12
AM: 8 miles (1:00:44). Portsmouth
PM: 12 miles (1:28:17). Portsmouth
Decided to run in Portsmouth with the 4 o'clock practice. Most of this run was with Jeremy Anderson.

Thursday 1/13
AM: 5 miles (37:00). Crabtree-Cemetery
Ran from the house before I headed to Athens for the GRE.
PM: 11 miles (1:28:11). Strouds Run
After I took the GRE, I headed to Strouds Run for a half-light, half-dark run.

Friday 1/14
AM: 4 miles (29:33). Crabtree
PM: 11 miles (1:15:00). Marietta
I drove one of the vans to the Marietta Indoor Meet. I just ran with anyone I could as they were warming up and cooling down throughout the night.

Saturday 1/15
AM: 13 miles (1:47:27). Crabtree-Cemetery
Ran to the Fire Tower, back to the house, around the trails, and back towards the Fire Tower and back.
PM: 4 miles (31:23). House Trails

Sunday 1/16
AM: 18 miles (2:08:50). Scioto Trails
Met Keegan at Scioto Trails and did the loop that he did back in the summer. We kept a good pace on all the service roads, probably sub 7:00. The trail sections were not entirely slow either. This was a great run.

Total Miles: 123
Total Time: 15:18:17

This was a good week, the first week of the Spring semester. I have semi-sorted out where and when I will be running throughout the week and I like the amount of times I have scheduled for the trails. This will be the first time I could literally run on grass/trails every run of the week if I wanted to. Although my plantar fascia muscle has been nagging me this week, I am overall in good health. I have felt this type of strain before and it will surely go away within the next few days. It actually did not hurt today on the run. I also ran a little faster on a few of these runs this week, which means I recovered well after the 50k. Looking forward to another good week of pure mileage.

WMO

2011 Frozen Sasquatch 50k

2011-01-10T22:29:00.001-05:00

Once again, the Frozen Sasquatch lived up to its illustrious name as the early morning brought 3-4 fresh inches of snow to the Kanawha State Forest in West Virginia. Similar to last year, this was going to be a cold, snowy, slick, fun race.

I woke up at 3:30 to make the very early morning drive through the whiteouts on I-64, arriving an hour early, unlike my fashionably late arrival last year. I sloshed my car through the white parking lot and walked into the building to grab my packet. There was hardly anyone there, but by the time I came back from the restroom and a short warm-up, the building was full of anxious runners bound to make the trek through the woods. After chatting with some of the people I remembered from last year and met, we all headed back to the parking lot for the start of the race.

I started out casually behind a chunk of 50k/25ker's but by the time I was at the top of the first hill, I was running with Gancho Slavov and Adam Casseday. Alaxander Wepsala, who I thought was in the 25k, was way up on everyone. Later, when Gancho and I caught him, we found out he was actually in the 50k. It was nice talking with Adam for the time we ran together and with Gancho for nearly 20 miles of this race.

At the end of the first lap (1 of 2 25k loops) I had to make a quick bathroom break and thaw-out my frozen water bottle. I was quickly 4 minutes behind Gancho and Alex actually caught back up to me. I spent the next 5 miles reeling back Gancho and when I caught him it was right before the second of three large climbs on the course. I had been gaping everyone on the uphills all day and it was no different at this point in the race.

By no means a wildly elevated course, but the frequent uphills is what I felt the best on all day. I jumped past Gancho as he started up the beginning of the hill and continued to push hard until the finish. As I dashed down the final hill I could hear the people at the finish line some 100 ft. below cheering for me. This was a good feeling because in only my second ultra, I was the winner!

Now, some more details about the race. Honestly, I did not feel great at many points during these 31 miles. The only times I did feel good, was on all the uphills. I was able to power up all of them and felt more traction then I did on the downhills and straights. I ran inconsistently, pulling away for a while, then being caught again by Gancho. I was antsy to take the lead, but needed to just wait.

Another big problem was my lack of fuel during this race. I mistakenly forgot to purchase any gels beforehand and all I was able to gather up was a packet of 8 PowerBar Gel Blasts, a total of only 190 calories, not nearly enough I would imagine. Without any stores, besides Krogers that sells PowerBar products, I was not able to buy any Hammer Gel or GU Chomps, which is what I prefer. I also brought three S!Caps that I stashed in my water bottle pocket, but was unable to use as my zipper froze shut. I stayed hydrated enough throughout the race, the only positive thing about this aspect of the race.....

Although I tried to make up for the lack of energy supplements by grabbing handfuls of whatever at the aid stations, I did not prepare well enough; not nearly as much as I prepared for TNF 50. With all that said, I still won the race and did not feel completely empty.

My first 25k loop was 2:23:30 (counting the bathroom break) and my second 25k loop was 2:14:07. The fact that I negative split the race by over nine minutes really pleases me, especially since I didn't feel too fresh. Once I got into the lead, my confidence really went up and I pressed harder than I pressed early in the race. My final time was 4:37:37.

RESULTS

Finishing the Frozen Sasquatch on a Frozen day

With the slick, cold, and snowy conditions, the times were very much slower. I would like to see what someone could run if the ground was dry for once. Maybe next year? I have ran a few runs now since the race and already feel recovered. Unlike after the 50 miler, where I could barely run 3 miles, I am getting right back into the swing of things with my weekly mileage. This was just another experience race before some bigger ones later this year.

WMO

Jan. 3 - Jan. 9

2011-01-09T22:43:00.001-05:00

Monday 1/3

AM: 9 miles (1:07:25). Fire Tower x 2
PM: 7 miles (52:06. Fire Tower
Even though I normally would have made this day into a single longish run, I did run up some hills during both runs.

Tuesday 1/4

AM: 12 miles (1:28:13). Fire Tower, Brush Creek Trail
PM: 9 miles (1:02:42). Portsmouth
Ran in Portsmouth with Erock. First run with him since before break. This is also the first time I ran this fast for this long since before break.

Wednesday1/5

AM: 6 miles (44:00). Fire Tower
PM: 11 miles (1:26:06). Great Seal
PM: 6 miles (42:56). Chillicothe
After I got out of Great Seal I met up with Corey and Holbert and they were still needing to run so I though I would tag along. Thought they were only doing a few but ended up doing six. I'm not sure if I have ever ran three different times in one day, even though the last couple runs were within an hour from each other.

Thursday 1/6
AM: 10 miles (1:20:00). Great Seal
Great Seal again on this morning. I was feeling particularly sluggish the entire run.

Friday 1/7

PM: 8 miles (58:09). Portsmouth
Ran in town with some of the guys.

Saturday 1/8

PM: 31 miles (4:37:37). Frozen Sasquatch 50k
There will sure to be a little race report coming within the next few days.

Sunday 1/9
AM: 6 miles (45:10). Fire Tower
PM: 4 miles (30:43). House Trails
This run was ran more for recovery purposes only. Stretched real good and did "looseners."

Total Miles: 119

Total Time: 15:35:07

This week was up and down. One good thing was the 50k I did on Saturday. It was my second ultra and I got first place. Still, I did not feel great during the race. Actually, the only time I felt good was on the uphills. I was happy with the way I was able to recover though. I ran two smaller runs today and it didn't really feel like I ran 31 miles yesterday. This week was about 15 miles and three hours longer than last week, so I am quickly jumping up. Maybe that is why I have been feeling a little sluggish lately.

This time of the year is usually a time when I am starting to do 5 x 1 mile repeats and such to get ready for the track season. It is kind of nice to think that I will be able to get some straight mileage on the trails as much as I want. With school starting tomorrow, I will begin another scheduled semester, so I will quickly have to get on another routine of planning when and where I run each day. During the winter break I have been at leisure for when I run. I am looking forward to it though, its only my last semester as an undergrad....

WMO

Dec. 27 - Jan. 2

2011-01-03T19:02:00.004-05:00

Monday 12/27

PM: 16 miles (2:01:00). Rocksprings to Meigs Trails

Tuesday 12/28

AM: 14 miles (1:42:54). Skinner + Add On Roads
PM: 8 miles (1:00:55). To A-marts and Back + 4 on Texas
Got caught in the dark without my headlamp so I stumbled my way back to the house.

Wednesday12/29

AM: 6 miles (43:30). Hemlock and Back
PM: 8 miles (1:00:32). To A-marts + 4 on Texas

Thursday 12/30
AM: 13 miles (1:36:30). Rocksprings to Meigs Trails

Friday 12/31

AM: 10 miles (1:10:37). Peach Fork Rd.
PM: 5 miles (36:32). From A-marts house
Last run in 2010! It was a good, fun year.

Saturday 1/1

PM: 10 miles (1:13:16). Trails from the Cabin
Sluggish on this first run of the year. Drove back to Lucasville.

Sunday 1/2
PM: 14 miles (1:43:40). Shawnee State Forest
Felt a little sluggish again on this run. It was nice to get back into the forest though. Non-snowy winter days might be my favorite days to run there.

Total Miles: 104

Total Time: 12:49:36

WMO

Race Schedule for 2011

2011-01-01T23:49:00.000-05:00

Yesterday (actually, early this morning) I talked about not having a solid race schedule for 2011. I still don't have a solid one, but I have a lot of options weighing on my mind and often if I write a little about it, I will come closer to a finality. For a couple of years now, I have told myself that once I ran my last cross country race my senior year, which I did in November, I will completely focus on ultra-running. This is probably what will end up happening for this year, but I have thoughts about racing a little track this spring as well. Here are some options for myself.....

For Sure Races I Will be Running:
Since this won't conflict with track races if I DO decide to do any, I will be doing a couple 50k's early in the year. They are easy to travel to and I know the courses. This early in the year, it is hard to find a big ultra to do, besides maybe Bandara and HURT, but those would require extensive traveling arrangements, something I can't do right now. Even if they are small 50k's, it will be good experience and a fun time of running.

Jan. 8: Last January I ran the Frozen Sasquatch 25k and this year I will be doing the full 50k. Since I won the 25k, I am able to race for free this year which is always good, and there are a lot of nice people from the Kanawha area that are good hosts. The course is challenging and if there is snow on the ground again, it will be a fun adventure.
Feb. 12: I also did the shorter version of the 50k at the Louisville Lovin' the Hills race last year and will more than likely do the full 50k this year. It is a close enough drive from school, just like the Frozen Sasquatch, and these will be good little experience races, since I have still only ran one ultra.

The ALL ULTRA Possibilities:
Like I said, this will probably be the way I go with racing. I go in and out with urges to run any track races in the Spring.

March 12: One race that I could possibly consider running is the Land Between the Lakes 50 Mile. A couple of years ago I looked on the map and saw this area of land situated between two big lakes and ever since I have been interested. Then, I started hearing more about it and even that they had a race in the area.
-OR-
March 5: If I do not do Land Between the Lakes, it means that I decide to do the Nueces 50 Mile Endurance Trail Run. I found out about this race a couple of weeks ago because it is this years USATF 50 Mile Trail Championship. It is in Texas and is inconveniently a weekend before Spring Break but there is some money involved and it would be nice to go to Texas, I have never been there. I will keep an eye on this option for sure.

Since I will most likely be doing a 50 mile in March, I will need a little time to recover, if I react the same way as I did after TNF EC. April will probably be a month of no racing.

May 7: The North Face 50 Mile Regional - Bear Mt., NY.
June 4: The North Face 50 Mile Regional - Washington D.C.
I plan on doing one of the North Faces regional races sometime this year. They are all a lot closer to me than the one in San Fran.!

July 30: Burning River 100 Mile Endurance Run. This is the one race that I will be looking forward to the most, regardless if I run track or not. Even if I do run track, my training will be good enough to do this 100 mile race. This is also a USATF Championship race. 100 miles seems scary right now, but I am really looking forward to getting into my first one. Plus, the course is in Ohio and probably less than a four hour drive. That means I could spend a couple weekends getting to know the course. That is of course, if I am still living in Ohio by then. After graduation in May, I'm not sure where I will be.

After July: After the 100, I will see how recovery goes and decide on if I will race in the remainder of the year. This all seems so far away right now, but it's fun thinking about it. There are still the three remaining North Face races after July 30th and many, many, many 50 mi. or 50k's.

The TRACK Possibilities:
If I decide to do track races I want to really nail it. I will have a big base coming in and I have a good idea of what I would want my training to mimic, which is the basic schedule of my cross country training last summer through fall.

-From the time I started training for cross country last summer, it was 21 weeks until the All-Ohio Race, which was my best race of the year. There was only 8 weeks of work-outs, the time before was pure mileage and one little summer road race.
-From when I felt recuperated after the 50 miler in December until April 8th, it is exactly 21 weeks as well, and also the date of the Duke 10k, which I did last year and was my best and favorite track race of my career.
-If I would not do that race, I would go to April 29th and run the Hillsdale Gina Relays 10k, only if I could get into the elite race at night, which I would have no problem doing I imagine.
-I would not do any workouts until 8 weeks before but really hammer in those 8 weeks. From now until then, I would simply run a lot of miles as I did all last summer. I do not think the two 50k's in early January and February will hurt me any.
-Based on timing, I think the Gina Relays would work better for me. That means 8 weeks before the race would be March 7th and I would adapt cross country workouts and track workouts from 2010 and go from there.
-Along with workouts, I would do a couple other races in the midst of those 8 weeks, and I know I can find a fast 5k that would fit my schedule.

So in reality, if I am not fooling myself, it would only take 8 weeks out of my schedule and eliminate a couple of the Ultra's I am planning on. Pending on what the SSU team is doing, I could do some fast workouts with them and even travel to the races with them. I am not an expert in training for a fast 10k but with my race experience and confidence, I think I can PR. Eric Putnam has taught me so much in my four years at SSU and I know his training mixed with my mileage has produced results in the past.

Things are bound to change throughout the year but at least I have all my options covered and whichever I choose, I will be happy with. As the semester of school begins and we get closer to the dates, I will surely make a final decision.

WMO

My Year of 2010 and Before

2011-01-01T01:35:00.001-05:00

The year of 2010 literally just came to a close. I just logged my last run and am reflecting on the years behind me. Without a doubt, 2010 was the best year of running of my career, but it all started four years ago. I ran track my 7th grade year. I remember that season; the cinder track that I was pushed off of as I was passing a kid from Waterford in the 800. Accepting the blue ribbon because he was disqualified, I shook his hand and told him next time he won't have the chance to push me off the track because I will be ahead of him from the start.. I ended up running 5:32 in the mile that year. I was competitive by nature.

After that season, I decided to play baseball for the next two seasons instead of run. My knees hurt because I was growing fast and running wasn't that cool. My sophomore year I ran track again. I ran cross country my senior year, because my high school never had it before that. I did well in my first year of cross and that next winter I decided I really wanted to focus on running. I still didn't know much about the science of running or other training details, but I enjoyed it and had success with.

From January 1 2007, I started logging my runs and since that day I have kept an extensive record of all of my running. That is when I consider me being an actual runner, just four years ago. That year I also made the transition from high school to college and I began to understand running a lot more. Every year I have learned so much more. I steadily improved each year, continuing to increase my miles.

Here is my mileage per year from 2007-2009:
2007: 2,341 mi.
2008: 2,884 mi.
2009: 3,544 mi.

I don't know what made me want to run a lot of miles. I remember when I thought 60 or 70 miles sounded like a lot of miles for a week and I didn't do it until I got into college. Then my sophomore year I received the training calender from coach and it had a week of 80 miles on it and I remember doing 82 the week of camp. That was the most up to that point. It wasn't until my next year I hit the 100 mile mark, I did it twice. I was scared to do this, but I PR'd that year several times in cross country. It was that year I really started to run trails a lot and began to read more about ultra-running.

2010 came around and I remember making a conscious effort to run more miles. I made a goal before the track season to run 100 miles for 10 consecutive weeks and I did it. I also ran two big PR's in the 5k and the 10k, my best track season in college. I did not plan on running as much as I did during the cross country season but during the summer I became bored hanging around 70-80 miles and quickly jumped above 100. Once I was above 100 I did not go below until 22 weeks later. I broke 25 twice in the 8k during the four highest weeks of mileage. I realized I was fastest when I was higher in mileage combined with long-interval workouts.

With all that said, here is my year of running:

January: 429.5 mi.
February: 414 mi.
March: 500 mi.
April: 392 mi.
May: 252 mi.
June: 396 mi.
July: 447 mi.
August: 481 mi.
September: 473 mi.
October: 536 mi.
November: 484 mi.
December: 351.5 mi.

Total Miles in 2010: 5,157 mi.

Per Month

Per Week

I had a lot of great moments and runs in 2010. Here are some of my favorite and most memorable runs of 2010:

-Duke Invitational 10k: This was the race that I looked forward to and prepared for the entire spring. I previously had bad attempts in the 10k, due to either bad weather or no competition. This time the competition was stacked and the weather was great. The race was surreal and I can remember almost every lap. It was also a big confidence boost for cross country.
-40 Mile Shawnee State Forest Loop: This was my first big taste of a long run and a long time on my feet. Plus, this was done with two of my good friends, Keegan and Reece. We had a great time and made me want to run even more long runs like this.
-All-Ohio: What can I say about All-Ohio? I ran 24:42 and we beat Malone for the first time in school history. Proud day for me and the Bears.
-Nationals: This of course was a emotional day. The team and I did not do as well as we wanted but this was my last race as a college cross country runner. I wish I had a million more of these days.
-North Face Endurance Challenge: Naturally, to wrap up a busy year of running, I ran this as my first ultra race and when I signed up for it, I did not know what I was about to be thrown into. I enjoyed everything about this experience and look forward to more of these types of things in the years to come.

I am looking forward to another great, healthy year in 2011. I have not found a solid race schedule yet. I have a lot of options but it will definitely include some ultra-marathons. The biggest goal is to do a 100 miler. As far as "fast racing" goes, I am still not sure if I will do any for the track season. I still know I can go faster in the 5k and 10k, as I probably could for another 8-10 years. But, I am not as drawn toward fast track races as I am toward long trail races. If I do race any track, I will take 8-10 weeks and totally focus on a 10k sometime in April. That's only if I don't find a nice ultra to do in that time.

I will make up my mind soon about my plans. 2011 also promises to have some sort of big change in my life. I graduate in May and after that a lot could happen. I could go away for grad school or simply just to move away and get a job of some sort. Or maybe I will just stay in Ohio doing something. Whatever the case, I will be running a good bit!

WMO

Patternized Variation

2010-12-21T18:32:00.001-05:00

All runners form into some form of pattern with their running. It is inevitable. Whether we are a college student or older with a career and family, we set time aside for running and when we are at our highest level of fitness we are following that schedule consistently.

For me, I have always tried to get off of a set pattern and add variety into my running. It can be something like wearing a variety of different shoes to running on different surfaces. Having variety in my running has always given my mental state something different to look forward to when I wake up in the morning. Often, I do not know how much I am going to run, where I am going to run, or how fast I am going to run until I am a mile into the actual run. This simplicity has taken some of the pressure off of myself and has allowed me to relax and to continue to enjoy running to its fullest.

With that said, I know that I am at the highest level of my running when I am on some sort of set schedule. I can't help to think back to my fall training and look at how consistent my weeks were. Mondays were the same every week, so were Tuesdays, Wednesdays, and so on. The only variation in training were the weeks we had a race, which turned into a pattern all by itself since we mostly raced every other Saturday. Even the variations I had in my training surfaces began to follow some sort of pattern as the year went on and one could easily predict what I was going to do on a given day.

Everyone knows that I thoroughly keep track of my mileage through various logs, and that has kept me very in tune to what I am doing and I usually repeat the things that work for me and try to correct the things that do not work for me. So, with all the variations that I try to implement into my running, it is often the routine of being a runner that keeps me running week after week.

This also has me thinking about other types of variety as in activities. Ultra runners often enjoy many other activities other than running; skiing, biking, hiking, climbing, back country camping..... I remember talking with someone a few weeks ago, both of us were aspiring ultra runners. He asked me what else I did. I was alarmed at the question and began thinking of what I do, and my answer was simply, "I just like to run."

For being an up-and-coming ultra runner, I guess with maybe the way I dress or the way I act, people would look at me and say I must do other things besides run like all the other ultra-people. I have tried to enjoy cycling, I probably would like climbing but I was never introduced to it and don't know how, I am from Southern Ohio and have never been skiing, and camping takes a lot of time and money.

All running takes is shoes (if that) and a pair of shorts (more than that during this winter) and you can do it as long as you like. You don't have to worry about a tire popping 10 miles into the woods or spending $1,000 on a nice tent. All that controls you when running is yourself, that level of self-sufficiency is what I love about it.

Someday, I might be climbing mountains or skiing down snowy slopes, but for now, I will be running and only running. I can continue to be surrounded by nature by running on trails and as long as I get the thrill that I am getting, this is how I will be enjoying my days.

WMO

2010 North Face Endurance Challenge Race Report

2010-12-07T14:54:00.002-05:00

Going into my first ultra, and first real race over 6.2 miles, I really had no idea what to expect. When I signed up for The North Face Endurance Challenge in the first week of September, I was in the middle of my senior year of cross country and I wandered if I would be able to have the training necessary to do well in a 50 mile race. Up to that point, I was in the middle of my ninth week of 100+ miles, doing interval workouts such as 3 x 2 miles at sub 10:10 for each. I knew that the next two months would include faster and shorter interval workouts to begin the final tune-up for nationals on November 20th. It would only be two weeks after my final collegiate race before I would toe the line at what was being called "the world’s most competitive trail 50 miler." With all of that on my mind, my final words in my blog announcing that I had registered for the ultra (Sept. 2) read, "first its time to run fast for 5 miles!"

From September until the end of cross country season, training wasn't lacking. I continued to log 100+ mile weeks, topping out at 128 in the middle of October, the month that produced my two fastest 8k times ever, 24:42 and 24:47. As the season came to a close and I began my small taper, I still was above 100 miles the week of Nationals; I ended my year shoeless, in 46th place, standing on the stage with a fourth place team trophy for the second year in a row. After a few days of tantalized sulking, my attention was directed to TNF EC that was weighing in the back of my mind for a long time.

I did not know what to do for the two weeks in between nationals and the ultra, so I did what I like doing most, which is to simply log miles. Back in May, I ran my longest run up to before the race, 40 miles that took over 10 leisurely hours with two of my good friends. It was by no means hard-pressed, but the time on my feet was a valuable experience. Another stint of long running was in early July, when I did back to back marathons in about a 20 hour span. This was done in the Jefferson National Forest with Eric Grossman and the pace was very similar to the pace I ended up running in the 50, plus I was able to soak up information from a more experienced ultra runner. The week after nationals, I did a 4hr+ run.

So, I at least knew I could run 50 miles. Plus, I kept telling myself, "I have to be the fastest person in this race, right?" I might not of had the most natural leg speed of the competitors (ex. Uli Stiedl). I am certain with an entire four years of college 8k and 5k training, mine was the most developed going into the race. All of this talk about training and the proper way to train for an ultra is being played out over on Geoff Roes' recent blog. Although I will side more with Geoff and Tony in the debate, ultra running is such a new idea and proper training is still being experimented with by the current elite ultra runners. I ran 24:42 in an 8k off of doing 120 mile weeks, yet my friend Keegan ran 24:37 by doing 60-65 mile weeks. Although that example is at a much shorter distance, it is case and point that every runner can get to the end by different means. For my future training in ultra-running, I will do what makes me most happy, which is to log a lot of miles and probably very little speed workouts. Plus, confidence and mental fortitude is sure to play a bigger role in ultra racing compared to others.

Onto the actual race now.....

Standing on the start line, I browsed around the competitors that were up front; seeing runners that I have only read about made me realize how awesome ultra running is, that I was able to compete with the top guys in the sport, in my first ultra ever. It was a very surreal experience there.

The start was semi-casual on a paved run until we turned left up the Rodeo Valley Trail. There seemed to be about 30 guys in that front pack and I was just sitting around 10th place getting a feel for what kind of pace we would be starting at. I did not stop at the first aid station at mile 5.8 because no one else did. I figured they would not. I had enough water to get me to the next one anyways.

Going up the Miwok Trail, I glanced back and saw the line of bobbing headlamps that followed behind me. It was just one of the beautiful images I was able to see throughout the day. Prancing down the hill before the horse stables and into the Tennessee Valley aid station at mile 8.9 I was still in that front pack. My time there was 1:05:33, that is 7:22 per mile. My crew, my family, was there and my brother handed me a full bottle as I tossed him my empty one. After that, the group of 30+ guys seemed to thin a little.

Going down into Muir Beach, I was running beside Geoff Roes and Dakota Jones, a 19-year-old at the time (turned 20 the day after). These guys were for sure contenders. I once again skipped filling my bottle there. After Muir Beach, the biggest single climb of the day (but not the steepest) was to come. The few guys what were up on us soon came back and it was line of 7 or 8 guys in the lead going up the Coastal Trail.

This is where one of my only misfortunes happened during the race. I had to use the bathroom since about mile 10 and I knew I had to stop and go. This is just one of the things that could happen in long race. Going past the Pantoll Ranger Station I ran into the bathroom, did my business, and started back up. I lost anywhere from three to four minutes for that break and was no longer with the leaders. I never saw them again either. I would have liked to see what would of happened if I was able to stay with the leaders. I could have at least stayed with them longer than the 18 miles that I did.

I exchanged gels and water at the Bootjack aid station and settled behind a runner with a blue shirt who I ended talking with after the race; his name is Jason Schlarb, from Boulder and that was also his first ultra, after being mainly a road racer and I think he said he has run some marathons. We quickly caught up to Erick Skaggs and Chris Lundstrom and followed them into the McKennon Gulch turn around. Approaching the station, we passed the lead pack of about seven runners coming the opposite direction, including Dave Mackey, Geoff, Dakota, Miquel Heras (the eventual winner), the guys I should have been with. This aid station was mile 23.6 and I came through at 3:01:39, about 7:42 pace.

Jason and I passed Skaggs and Lundstrom and continued back the way we came until turning right to go down the Matt Davis trail into Stinson Beach. This was a fairly technical section and we were killing the downhills. Going into the aid station at Stinson Beach, we had passed one runner from the lead pack. I refilled my bottle and took off. Mile 28.3 at 3:40:17.

This next section proved to be my low moment. Jason began to leave me going up toward Bootjack for the second time and I had nothing to respond, he ended up getting 5th place. I walked for the first time in the race....

Although no one passed me going up the Steep Ravine Trail, I knew I was certainly not getting closer to anyone either. After leaving Bootjack at mile 31.7, I was treated with being able to run with runners from the 50k. This was not so good though. I sometimes fell into the temptation of walking when they did and even though I was not getting passed by them, I was still not able to get out of the funk that I was in. I think I was still in 8th place coming into the Old Inn aid station at 37.3 and I resolved to eating a peanut butter and jelly sandwich and a chocolate muffin. It was not immediate, but it helped.

Shortly after that, Lundstrom and Zach Miller, who finished fifth at this years Western States 100, passed me. Once again, I was not able to respond to either of them. I began to think I was never going to be able to pull it together. I had been running/walking no faster then 10:30 pace for almost 12 miles. Coming into Muir Beach aid station for the second time at mile 40.6, my overall time was 5:53:37, making my overall pace 8:43.

The hill right after Muir Beach was treacherous. It was so muddy that I decided walking was faster then running and power-hiked as fast as I could up the entire thing. A lady told me I was in 10th place and that sounded about accurate. At the top of the hill that I walked, I slowly began to get out of my low funk that slowed me for a long time.

At this point in the race, it was all be on fire trails to the finish. Going down into the Tennessee Valley aid station for the second time, I realized I wasn't as far back on everyone as I thought I was. I saw a Solomon runner ahead in his all white race kit and was gaining on him, it Thomas Lorblanchet. I passed him going into the aid station and at mile 45.4 I was at 6:33:07.

The hard decent down to Tennessee Valley took a quick toll on my legs and Thomas passed me going up the next hill. We stayed fairly close for the next couple miles but he ended up leaving me for good and finished 8th place. Even though he left me, I was still running fairly strong. I wanted to make my last five miles good so I pushed a little. Coming into the Alta aid station at mile 48.5, I was at 7:00:36. I knew I only had 2.7 miles left (the real distance of the course was not 50 miles but 51.2 according to the race guide) and they were all downhill.

As I was running down the Rodeo Valley and Coastal trails, I was looking forward to see if I saw anyone that I could possibly pass. I saw a guy in a white shirt and debated whether he was in the 50 mile or was finishing another race. Regardless, I was gaining on him. Even though he was probably 2 minutes down the hill, I decided to go after him and when I go closer I realized it was Zach Miller, who passed me some 13 miles ago. Once we got onto the road to the finish I was able to pass him with relative ease and push hard as I finished at 7 hr. 17 min. 47 sec. and was officially 9th place.

The last 2.7 miles coming downhill from Alta was 17:11 which is 6:22 pace. My overall pace for the 51.2 miles was 8:33 per mile.

RESULTS

So, that was my long-winded race report. Now I suppose I'll say what it all means.

First, I had a blast. Through it all, the lows and highs. Since I was expecting new feelings physically and new thoughts mentally, I had no expectations as to what place I would get and I projected myself at 7 hours flat when I registered. Since I didn't know the course was two miles longer than last year, that was a fairly accurate guess. For my first 50 mile race, I am happy with it but I know I can improve a good bit.

One thing that I was most worried about coming into the race were logistical things such as calorie and water intake. I seemed to manage it well though. I carried a 20 oz. water bottle with me the entire time. There was only one section where I was dry for about 10 minutes. The rest of the time I was able to get a refill or a new bottle by the time I drank it all. I only took 5 GU packs but I ate a ton of PowerBar Gel Chews and GU Chomps. The GU Chomps were what helped me the most it seemed. I also took 3 or 4 S!Caps when I felt like I needed it. I wore a bike shirt with three pockets in the back to carry most of it. To improve on all of this, I probably should have took more gels in the beginning and maybe that would have lessened the low moment for me.

As far as the bathroom break at mile 18, I really don't know what to do about that, but it was certainly a influential moment for my race. I really would of liked to see how far I could have gone with the leaders. But, who knows, maybe I would of just fell back even harder.

My crew was great. They are just as new at this as I was and the all day adventure Friday before the race proved to help out on directional logistics for them. My brother, his girlfriend, my mom and dad, and my sister and her husband were all that supported me. Also, everyone back home that contacted me after the race someway or another were very supportive as well.

I had a great time after the race and met a lot of people. I talked a good bit with Dakota Jones and learned how he got into ultra running and onto Team Montrail. Meeting people like Hal Koerner, Geoff Roes, Chris Lundstrom, and Zach Miller were all great. They were all so supportive and friendly. That is one thing that has always lured me toward ultra running. The scene, yet competitive, is always humble and generous and overall in a happy state. It was also cool meeting Bryon Powell of irunfar.com. He did an awesome job with interviewing people and the race preview. I feel honored just to get a mention in that article. Once again, a great guy.

From here, I don't know exactly where to go. I am sure I want to keep running ultras. That was never a question. Now, I just need to figure out what I want to do for the spring as far as racing goes. I still have not ruled out the possibility of racing a couple track meets. It would be nice to actually break 15 since I am only .21 seconds away. I could get a good 10k in as well. Through it all, my mileage will be high enough to where I could be in good ultra shape.

For the immediate time being, I am taking it a lot easier than I am used to. I ran three miles the day after the race and four the day after that. It looked as if I could hardly walk the night after the race, but I was able to run the next day so I am not that bad off. The main reason I ran the days after is because I think it helps recovery for me. I felt better after each of the runs than I did before. Plus, I am in the middle of about 370 days since my last day off and I take some pride in that streak.

Sorry for the ultra-lengthy write-up. I can get carried away when talking about such a good time. I might get some pictures up as soon as I find them. For more coverage check out irunfar.com.

WMO

Nov. 29 - Dec. 5

2010-12-05T15:26:00.005-05:00

This is just for record keeping purposes and my more extensive North Face Endurance Challenge race recap will come in the following days.

Monday 11/29

AM: 8 miles (1:00:02). Fire Tower + trails
PM: 5 miles (38:00). Portsmouth
Ran to the car shop, picked up my car, drove back to the school and continued on the flood wall and turf barefoot.

Tuesday 11/30

PM: 12 miles (1:29:51). Silver Arrow BT from Camp Oyo
Parked at Camp OYO and went South on Silver Arrow. Went out 47 minutes and came back a little over 4 minutes faster.

Wednesday12/1

AM: 12 miles (1:29:15). Trails from the house
Just did the main loop and up to the fire tower a couple of times. It snowed.

Thursday 12/2
AM: 8 miles (1:01:40). San Francisco, CA
Ran along the bay toward the Golden Gate Bridge and turned around when I got to the bottom of it.

Friday 12/3

AM: 3.5 miles (28:00). Marin Headlands
After a day of driving around the course seeing the different aid stations, I ran a little to get a good feel of how these trails are. Ran from the Bootjack aid station parking lot.

Saturday 12/4

PM: 52 miles (7:17:47). The North Face Endurance Challenge, 50 Mile Trail Championship
There will be an entire write-up of this to come in the near future. Here are the results though.

Sunday 12/5
PM: 3 miles (24:00). San Francisco, CA
To gain the full experience of the ultra, I ran a little around town in the morning.

Total Miles: 103.5

Total Time: 13:55:05

The week of my first ultra.... Dropped my miles a good bit. One cool thing about this week is that it has now been an entire year since I have taken a day off. My last day off was December 4th of 2009. I suppose that streak will be longer unless I just feel I can't run sometime in the next couple of days.

Like I said, check back soon for a full post about the race.

WMO

November in Review

2010-12-01T13:51:00.000-05:00

Here is just a quick tally of my training from November and the year:

Month of November Miles: 484
Month of November Time: 60:10:54 (2 Days, 12 Hrs., 10 Min., 54 Sec.)

Fairly good month of running for me. For the beginning of the month, I was in such a rhythm and just going through the motions. Wake up, run, go to school, go to practice and run more, home, sleep. That was my daily life for a good amount of the fall. I started lowering my mileage a bit for nationals and then back up in mileage the final week of November, only to begin lowering again for TNF EC 50 (a good article by Bryon Powell) in a few days. After the season was over and the team stopped meeting at four, I was able to get back to having a little spontaneity in my running. This is something I have enjoyed a lot.

Total Miles of Year: 4,823

WMO

Nov. 22 - Nov. 28

2010-11-28T14:33:00.000-05:00

Monday 11/22

PM: 8.5 miles (1:01:44). Portsmouth, Morning Run + Bear Run
Ran with Alumni All-American Corey Culbertson when I got back into town after the flight back into Ohio. Glad I got this run in, being cooped up on a plane all day isn't very fun.

Tuesday 11/23

PM: 16 miles (2:00:33). Shawnee State Forest
Parked at Camp Oyo and started on the North side of the Main Trail and turned left onto Silver Arrow. Got onto Forney Ridge and ran on road #6 until Silver Arrow again. Cut off onto the Day hike trail and added a small loop when I got back to Oyo.

Tried to go hard in some sections, up hills mostly. Felt decent. My quads have been so sore lately but it feels good. Cramming in mileage in the next few days because it makes me feel good... and I want to feel good.

PM: 5 miles (36:30). Crabtree-Cemetery

Wednesday 11/24

AM: 28 miles (4:17:52). Shawnee State Forest South Loop
Cramming some miles to "train" for the 50. Did the South Side of the Main Loop (said to be 27.5 miles but since I parked a little ways from the trail head, its about 28), connecting it with the Day Hike Trail at the start.

Car to Camp 3 (5.3 mi.): 46:56 (8:51)
Camp 3 to Camp 4 (5.2 mi.): 44:30 (8:33)
Camp 4 to Camp 5 (4.6 mi.): 44:21 (9:38)
Camp 5 to Camp 6 (3.0 mi.): 26:55 (8:58)
Camp 6 to Camp 7 (5.0 mi.): 58:53 (11:47)
Camp 7 to Car (4.5 mi.): 36:15 (8:12)
*The splits really show which sections of the trail were harder and hillier. That section from Camp 6 to Camp 7 was treacherous.

Felt really good most of this run. I didn't really know what to expect. The only section I felt down on was from Camp 6 to Camp 7. There were so many trees down over the trail and briers everywhere. I was getting frustrated at having to stop and climb over trees every couple of minutes.

I carried only 2 packs of PB Gel Blasts and only ate about a pack and a third. That's about 250 calories. Carried one bottle with me, was able to fill it up 3 times. So, about 60 ounces of water during this. I was dry at the end.

I stopped quickly 3 times to fill my bottle, twice to pee, and once to tie my shoes, besides that I was running the entire time (although I probably could have walked faster up some of the hills.)

As for technical running, I felt smooth, the rocks were floating beneath my feet. I always get pretty good at this with a couple of days on the trail. If I take a few weeks off from running trails, then my first run back on them I am a little clumsy.

As far as time goes, it says I was 9:13 pace. Its probably accurate but with how rugged and hilly these trails are, its going to be that way. There is no way the trails in San Fran are this hard. I pushed really hard the last 4 miles.

It rained from about 13 miles to the end. I wore gloves, and after almost being mad about wearing them, I was glad I did because it got cold. Getting home and taking off my shoes and getting a shower was so good.

Longest solo run ever.

Thursday 11/25

AM: 12.5 miles (1:35:12). Meigs County Gravel Roads
Ran before the family met for Thanksgiving Dinner. Was going to run a bit more but I lost track of time and ended up leaving the McClure house later than expected. Probably good to have a down day.

Friday 11/26

AM: 10 miles (1:13:52). Meigs County Gravel Roads

PM: 6 miles (44:55). Meigs County Gravel Roads
It is getting colder at night. I probably saw 50 deer tonight.

Saturday 11/27

PM: 17 miles (2:07:30). Strouds Run: Thunderbunny and Sundown Trails
The trails around Strouds Run are spectacular around this time of year. It seems as if there has been a lot of maintenance on them since the last time I ran there in the summer. There are more signage and even a new trail I think.

PM: 6 miles (43:20). Crabtree-Cemetery
Peculiar quick run under the stars.

Sunday 11/28

PM: 15 miles (1:55:39). Brush Creek Trails from House
Legs felt a bit fatigued on this run. I had a big week of mileage so I decided not to run a second run for the day. I can use the time for writing papers anyways.

Total Miles: 124

Total Time: 16:17:17

This week was my first week ever of not being considered a college athlete. I suppose I might run some track meets in the spring, but as far as being at SSU for a varsity sport, it is over. The good thing about this week was not doing a workout. Week after week of hard, grueling workouts under Eric Putnam really get to you after a while and the first week of not doing one feels good on the body. Even though I am not taking any time off from running like the majority of people will do, the time off from workouts will take the place of 0 mile days. Plus, I have something else to train for, as a lot of you may know....

The North Face Endurance Challenge 50 Miler is in just 6 days. I did not exactly know what to do for the two weeks in between Nationals and the 50 miler, but I like what I did in this week. I will more than likely cut back the miles in this upcoming week. I have a good plan for the race and I am anxious to see what happens. I know what I want to do about fuel intake and water intake and now I just have to execute it and see if it will be productive. None the less, this will be a huge learning experience for me. Here is a simplified preview of my goal: stay with the leaders for as long as possible.

WMO

Nov. 15 - Nov. 21 : Week of 2010 NAIA Nationals

2010-11-22T22:13:00.002-05:00

Monday 11/8

AM: 9 miles (1:09:41). Fire Tower + Trails

PM: 10 miles (1:10:34). 2 x 1 mile at the course.
6 mile w/u: 45:33
1 mile: 4:52 - 1 min. jog/2 min rest
1 mile: 4:52 - ...
2 mile c/d: 15:10

Felt solid on the two miles. On the second one coming back through the finishing field, I dug pretty deep and found an extra gear. Felt really strong and in control.

Air was a lot colder today, so the lungs were working harder than they have had to do. Breathing was deep but my heart rate was back down to 80 after about 4 minutes of resting after the second mile hard.

Tuesday 11/9

AM: 8 miles (59:10). Flood wall
PM: 12 miles (1:25:49). Portsmouth + Barefoot

Wednesday 11/10

AM: 12 miles (1:25:00). 2 x 1k at Race Pace.
The team met at 7:30 and ran before we headed to Columbus for the flight to Washington.

Thursday 11/11

AM: 9 miles (1:04:00) Fort Vancouver, WA
Ran the course in the morning with the guys. There were minor alterations on the course that eliminated the sharp turn after 800 meters. Wet and muddy.

PM: 3 miles (23:00). Night Run in Fort Vancouver, WA
Snuck out on the course with my headlamp to keep my jittery legs from being uncontrollable. Rained.

Friday 11/12

AM: 5 miles (37:00). Fort Vancouver, WA
Ran the to the course from the hotel, did three laps, barefoot sprint drill, and ran back to the hotel and stretched. This suspense of this run was nearly unbearable.

Saturday 11/13

AM: 14 miles (1:33:00). 2010 NAIA Nationals Championship
TEAM RESULTS
INDIVIDUAL RESULTS

Sunday 11/14

PM: 23 miles (2:46:00). Forest Park Trails, Portland, Oregon
Drove to Forest Park in Portland Oregon with Paul, Schroeder, and Wysocki and met up with Mueller, from Paul and Adams area.
After running with them for 12 miles Keegan and Erock met up there and I ran another 1:18 with them.
The trails were simply amazing and so well maintained. The foliage and greenery were breathtaking and so much different than Ohio. I had a great time on the run and it was just want I wanted after yesterday.
I only took about 5 gels and no water on the entire run. I felt good still, and the pace was actually fairly quick.

Total Miles: 105
Total Time: 12:33:08

Natural low week of mileage because of Nationals. I like the approach I did up to the race. But still, I didn't race the way I wanted to. I won't go far into the race on here, I already wrote about it once. I am at ease in my mind now.

WMO

Where Few Lonely Feet Made Paths

2010-11-21T02:01:00.003-05:00

As I was running around the park in Fort Vancouver, I gazed over the open field. It was only about an hour after the final person crossed the line. Even then, that field that hosted Nationals was empty... still... free from people. Likely how it likes to be. The course, which is a 2k loop ran four times by the guys, was non existent. The flags that lined the course were not there, cones were no longer present, and officials were not telling me which way to go. But yet, I could still follow its path, blackened with the cold, gritty mud that we all tilled with our 3/8 inch spikes. It was still there, at least for now.

It was then that I realized that it is not merely the sport that I liked. Not... the game. It was all just a game after all. In and out, out and in. People going every which way, not truly knowing which way to actually go. Everything happened so quick. It was there, but so quickly.... it was gone.

I came into my freshman year not nearly knowing what to expect. I did not expect to run the fastest time as a freshman at Shawnee State (at the time). I didn't even know what a decent 8k time was at the time. Then, later in the season, I did not expect to lose to Cedarville by one point at conference and not receive a bid to go to Nationals. After that, I did not know that it would take such a toll on me.

I did not know my sophomore year would not show any progression, but yet, somehow have a good year as a team. My junior year, I did not expect to improve so rapidly, only to finish 156th at Nationals, but 4th as a team. I did not expect to pound out 100+ mile weeks. I did not expect as a senior to.......

I stood on the line at 11:40 a.m. at Fort Vancouver. The crowd was deafening. I was ready, we were ready. But once again, I didn't know the race would be over just like that. It was only 26 minutes long to be exact. To long for my liking actually. But I wish it could go on and on. I would have liked to not lose my shoe 2k into the race. I would have liked to be an All-American at least, even top 10. I would have liked for us to win. But instead, I ran 6k of the race with one foot bare, I got 46th, and my team got fourth.

What am I feeling now? Disgust... sadness... loneliness... emptiness... freedom...

But Michael, isn't it all a game? Once the game is over, isn't it just over? Well, yes. But what is left empty will never be over. I'm excepting, but it will never be over. You see, the game we are playing goes on and on and on. The paths we leave will forever be enduring. No one can just erase them. They are memories burned in our minds.

I would like for it to be over. For me, to never have to think of what I never did, what I did to well of, or what I wish I could have done... that would not be everlasting. But now, it is everlasting.

As the course disassembled, so did my thoughts. I casually jogged through what used to be the starting field of my last meet ever as a college runner. Was I really smiling? I was putting a final footprint on the best four years of my life. How could I be happy?

I knew that I did everything possible to make me the runner that I wanted to be..... and still will be.....

Farewell for now.

WMO

Nov. 8 - Nov. 14

2010-11-14T21:12:00.002-05:00

Monday 11/8

AM: 6 miles (45:30). Fire Tower

PM: 13 miles (1:37:44). Flood wall out and back

Tuesday 11/9

AM: 6 miles (45:21). Flood wall + 3 Barefoot
PM: 12 miles (1:20:00). 3 X 2k at Earl Thomas Conley Park
5 Mile Warm-up: 37:00
2K: 6:05 - 1:30 jog, 1:41 rest
2K: 6:08 - 1:30 jog, 1:25 rest
2K: 6:08 - Done
3 Mile Cool-down: 22:00

Felt really good on this workout. Galen and I ran this up front the entire time. I felt relaxed, comfortable, and responsive, which are things I always have when I am running good.

Wednesday 11/10

AM: 8 miles (1:02:44). Fire Tower + Trails

PM: 12 miles (1:31:39). Shawnee State Forest
Parked at camp OYO and ran the first part of this on the Day Hike trail. I turned right on what I believe is one of the many sections of the Silver Arrow BT. This ended up being new to me and a total surprise. I loved the section and found some new stuff. Wore my new 101's and liked them, could wear a 11.5 though.

Thursday 11/11

AM: 6 miles (44:04) Fire Tower
No school for Veterans day.

PM: 9 miles (1:04:00). Morning run + 3 miles Barefoot

Friday 11/12

AM: 3 miles (24:00). Crabtree-Cemetery Rd.

PM: 10 miles (1:04:00). 12 x 1 minute hard at Earl Thomas Conley Park
Felt strong on all the minutes, unleashing some of my inner foot speed that people don't see much.

Saturday 11/13

AM: 12 miles (1:31:00). Brush Creek Main Trail + Ski Slope to Fire Tower
Casual run from the house on the trails. Weekly mileage was pretty high so this is just a single run for the day.

Sunday 11/14

PM: 10 miles (1:14:00). Kentucky Hills, B-Dub Trails, Flood wall + Barefoot
Ran about 40 minutes in Kentucky before I met the team at 4. We ran an hour on the path behind b-dubs, then I added on a couple miles on the flood wall + 10 minutes barefoot.

Total Miles: 115
Total Time: 14:04:12

This week was highlighted by the unlikely beautiful weather that came over Southern Ohio in the second week of November. It was cool and crisp in the mornings, but by the evenings, it was time to strip the shirt off and enjoy the bright sun. The week was just as good. This was my first week in a while that I did not increase my mileage the week after a race. It might not seem like tapering, but mentally I feel like I am and physically I am feeling stronger than ever.

The workout Tuesday was good. I felt in control of my stride and very responsive. Those are two things I like to have in my running arsenal. On Friday, we did 12 x 1 minute hard and I was able to get the legs rolling, unleashing my ever so hidden leg speed. Just a few short days until we fly to Washington and then another couple days after that until Nationals!

WMO

Mid-South Conference Championship Pictures

2010-11-12T23:14:00.004-05:00

Shawnee sent a couple of photographers to the conference meet. They took some very nice shots from the race. Here are a few. Check out the facebook album for more.

WMO

Inside the Lens

2010-11-11T13:04:00.000-05:00

I never knew why I initially wanted to be a photographer. When I declared photography as a major my freshman year in college, I just liked taking pictures, getting a shot that I could work with, making it look great. Then, I became disconnected with that aspect of it. I began spending too much time in the dark room, reprinting the same image over and over until it came out to what I thought was perfect. After a while, I lost that desire to see inside the lens and focused too much on the art of printing and the entire process of the dark room. Before I was able to move into digital photography, I had switched my major to Sport Management.

I liked the photography program at Shawnee State. Allison does a great job and really teaches her students well. The entire time under her, I knew there was something more, something I didn't quite fit with. I never realized what it was.

I came across this website recently and all of my passion for photography become flashing back in my mind. Check out there first, second, and fourth video on this page.
GO HERE

WMO

Life after Luxury

2010-11-10T21:55:00.005-05:00

As I finish my second to last semester at Shawnee State, I am thinking more and more about what I will be doing after graduation. I have never been content with anything I have started, so my plans have been up and down this entire year, but I think I am getting closer and closer to an actual decision on what I want to do. This blog post is to mainly sort out the complicated thoughts that I have been scanning through my head for the past several weeks. I don't want to go as far as saying I am nervous for "real" life, but I have been living easily my entire life. Undergrad is easy compared to anything else I will have to do and being on the cross country team has made things even easier with more resources and instant friends.

I suppose I have two options after I graduate:

1. No Grad School
This option is something I was leaning toward last week and many times before. I often start to think about what it would be like to start my career immediately with no more schooling. This would be a huge change for sure.

But even then, what career do I want to go after? I will have my degree in Sport Management, but I am not too fond of the current sports industry and do not see myself working in it. Although, I am probably more qualified in this field more than any other, especially when it comes to facility and event planning.
Another option is some type of journalism field. Newspaper reporter, editor, magazine, publisher, etc...?? I have less experience in this, as I will only be receiving a minor in Journalism and Communication, but I am more inclined to make this a career path than in the sport industry.

2. Go to Grad School
This is the apparent option #2. The one that I thought all along I would do since my Sophomore year of college, and what I am leaning towards currently.

I thrive on learning more. I took and entire year of Photography courses my first year of college, learning a lot about it. Then, I switched to Sport Management and I feel I have a good grasp on this subject. This year, I am taking the majority of my classes dealing with Journalism. If I could simply make a living off of going to college, I would. I guess this is the main reason I am wanting to go to grad school. To finally actually master a subject.....

But, what do I want to study in grad school?

It would be thought logical of me to go to get my masters degree in Sport Administration. Like I mentioned above though, I do not see myself working in the sport industry. I have thought about several fields of study such as Recreation Management, Land and Resource Management, etc.... I keep coming back to Journalism though, and I am committed to making this my choice (still not sure where I would even want this to take me as a career, but I will figure it out sometime or another).

Now the entire process of Grad School

For me, I would say geographical location is one of my key categories about where I want to apply. I know that it is not good to be picky about the school I choose, but I feel having a location is something that will make me perform to the best of my ability. And by this, I mean, I want to be where I can run on some trail whenever I want. When I am running happy, I am learning happy and my mind is a lot more sharp.

With that said, I have already found schools that fit that geographical need and are know to have a good journalism school (J-School). Some of the programs I am finding will have a graduate program in communications but will have a journalism emphasis or track, which looks to be good as well.

After compiling the list of schools, I have been finding the requirements and learning each of their application processes. This process is strenuous and time consuming. Luckily, I have found a good method of compiling all of the information.

GRE: Now that I have made the decision to apply for grad school, I need to take the GRE, which most schools require. I have never fared well on standardized tests, but I have to do what I have to do. I will more than likely take this test the week before Christmas.

List of Schools Interested In:

1. University of Colorado
School of Journalism and Mass Communication
Newsgathering Combination Print and Broadcast - Environmental
Deadline: February 1st
-GPA: 2.75
-GRE: Verbal - 500
-Three letters of recommendation
-500 word Statement of Purpose
-Resume
-Writing samples
-$50 application fee
WEBSITE

2. University of Reno Nevada
Reynolds School of Journalism
M.A. in Interactive Environmental Journalism
Deadline: March 15th
-GPA: 2.75
-GRE: Just a score
-Transcript
-Letter of Intent
-Resume
-Three letters of recommendation
-Recent publications
-$60 application fee
WEBSITE

3. Boise State University
Department of Communication (Journalism Emphasis)
Deadline: March 1st
GRE
-Letter of intent
-Two letters of recommendation
-An original, scholarly paper
-Transcript
-$55 application fee
WEBSITE

4. University of Oregon
School of Journalism and Communication
Deadline: February 1st
-Transcript
-GRE: Verbal + Quantitative = 1100
-Resume
-Letter of intent
-Portfolio
-Three letters of recommendations
-$50 application fee
WEBSITE

5. University of Wisconsin - Madison
School of Journalism and Mass Communication
Deadline: January 3rd
-GPA: 3.0
-GRE: Verbal + Quantitative = 1000, Analytical Writing- 5.00
-Statement of Purpose
-Resume
-Transcript
-Three letters of recommendation
-$56 application fee
WEBSITE

6. University of Montana
Environmental Science and National Resource Journalism
Deadline: February 15th
-GRE Score
-Resume
-Statement of Interest
-Five examples of professional or academic writings
-Three letter of recommendations
-Transcript
-$51 application fee
WEBSITE

7. Washington State University
College of Communication
Deadline: January 10th
-GPA: 3.25
-GRE: Verbal- 514, Quantitative- 643, Analytical Writing- 3.75
-Three letters of recommendations
-500 word Statement of Purpose
-$50 application fee
WEBSITE

Those are the schools I have looked at so far. I just need to start applying, getting my recommendation letters, compiling a portfolio, and writing all the letters each school requires. I also need to contact the faculty at each of these schools, ask them questions and see more about their program.

This is a long process, but I am glad that I actually know what I want to do now. Who knows though, something might come up that will make me change my mind. But as of now, time to study for the GRE.....

As I was finishing my run today, the sun was setting below the western hills of the forest; I realized then, I am not chasing the sunset, it is chasing me.

WMO

Nov. 1 - Nov. 7

2010-11-07T14:53:00.002-05:00

Monday 11/1

AM: 6 miles (47:00). Fire Tower

PM: 13 miles (1:29:04). 1 mile, 4 x 400, 1 mile at the course.
Warm-up: 48:41
1 Mile: 4:53 - 2:45 jog, 2:32 rest
400: 1:06 - 1:00 jog, 37 rest
400: 1:09 - 1:00 jog, 38 rest
400: 1:06 - 1:00 jog, 43 rest
400: 1:09 - 3:00 jog, 2:00 rest
1 Mile: 4:41 - Done

This was a good workout for me. I did not press real hard on the first mile. Then, on the 400's, I just kept the effort even. On the last mile, I went hard. The miles were ran out and back on the first mile of the course. It was nice to negative split those.

Tuesday 11/2

AM: 7 miles (53:57). Flood wall + 3 Bare Foot

PM: 12 miles (1:30:30). Shawnee State Forest
Ran from the Day Hike Trail to the Orange Trail. Did that loop and added on 10 minutes up the Main trail. Felt really good today.

Wednesday 11/3

AM: 8 miles (1:03:18). Fire Tower + Trails

PM: 12 miles (1:24:40). Flood wall, 2 x 1k at Race Pace

5 miles before, 2 x 1k on the flood wall, 3:10 and 3:05, then about 6 after. 2 barefoot.

Thursday 11/4

AM: 6 miles (44:00) Flood wall
Ran in between class.
PM: 9 miles (1:04:00). Morning run

Friday 11/5

AM: 2 miles (15:35). Loop Behind House

PM: 5 miles (36:00). Earl Thomas Conley Park

Saturday 11/6

AM: 2 miles (15:35). Loop Trail + Strides
AM: 13 miles (1:25:26). Mid-South Conference Championship : 25:26
Conference of my senior year. We knew we weren't there to race anyone else except ourselves. The move from the AMC to the MSC was not a benefit to us. We took the top 5 of this race and 9 of the top 10.

I honestly did not feel comfortable from the start of the race. Stomach was heavy feeling and I just didn't feel relaxed like I normally have been feeling. But, none the less, it was still my 4th fastest 8k time. Keegan and Galen beat me, I never could get with them. Then, I got stuck in no mans land and lost even more distance on them. Brad and Linkous were only 5 seconds behind me. We are looking strong.

It was really cool to have conference of my senior year at our home course. I love running at Earl Thomas Conley Park and will truly miss it after I graduate. There have been so many good memories on that land.

Sunday 11/7

PM: 20 miles (2:40:00). Hangover

Team run at Hangover. I decided to hit the trails since I had to stop early for a bathroom break and was already far behind the guys. Weston joined me until Campsite 6. I ran the Orange Trail back up to the end of Hangover and from there I ran on some deforestation trails. Ended my last 6.5 on Hangover. Felt great. I took some PowerBar Gel Blasts throughout this run, they do make a difference.

Total Miles: 115 (18th consecutive week at 100+ miles)
Total Time: 14:08:24

Good week. The season is starting to come down to a close. Now that Conference is over, there is just two more weeks until Nationals. It is crazy how fast this year has gone by.

WMO

Oct. 25 - Oct. 31

2010-10-31T22:24:00.000-04:00

Monday 10/25

AM: 8 miles (1:01:00). Fire Tower + Trails

PM: 11 miles (1:18:34). Flood wall

Tuesday 10/26

AM: 7 miles (52:14). Morning run with the team

PM: 13 miles (1:37:48). Crabtree Trails
The workout was pushed to tomorrow because a big storm was to come through at 4. It did.

I ended up going home once I heard it was tomorrow and ran on the trails. I started in the calm before the storm. Then, 30 minutes in I was hit hard by wind and rain. It was actually a little scary. But, it ended up being a great run.

Wednesday 10/27

AM: 6 miles (46:20). Fire Tower

PM: 14 miles (1:36:40). 1 mile, 12 x 400, 1 mile at the course.
Tough workout, but it was a good one. The mile was the first mile of the course. We did the 400's in the soccer fields where we did the 20x400 a couple weeks ago. Then, the last mile was the first mile of the course the opposite direction.

I felt good throughout the intervals. I definitely felt better as it went on. The last few 400's I started in the back of the group and worked my way through to the front.

The last mile was smooth. I remember my sophomore year I ran 5:25 for the last mile. It was so windy today, as it is every year this time of year at the course.

Warm-up - 34 min. (stretch, sprint drills)
1 Mile - 4:54 : 2:33 jog to 400's, 3:46 rest
400 - 1:11 : 60 jog, 33 rest
400 - 1:08 : 60 jog, 43 rest
400 - 1:10 : 60 jog, 41 rest
400 - 1:08 : 60 jog, 44 rest
400 - 1:11 : 60 jog, 38 rest
400 - 1:09 : 2:00 jog, 2:28 rest
400 - 1:09 : 60 jog, 45 rest
400 - 1:10 : 60 jog, 42 rest
400 - 1:10 : 60 jog, 36 rest
400 - 1:05 : 60 jog, 43 rest
400 - 1:07 : 60 jog, 46 rest
400 - 1:05 : 2:40 jog to mile mark, 3:10 rest
1 Mile - 4:52 : Done.....
Cool-down - 22:00

5 miles of intervals = 23:27
Jogging between reps = 17:13
Cool-down + warm-up = 56:00
1:36:40

Thursday 10/28

AM: 6 miles (44:00) Flood wall + 4 barefoot
Ran in between class.
PM: 10 miles (1:14:30). Shawnee State Forest, Main Trail
After riding around the forest all day taking pictures for an article, I got this run in. Felt really smooth.

Friday 10/29

AM: 6 miles (46:42). Fire Tower

PM: 9 miles (1:00:00). Two Mile Time Trial at Spartan Stadium
Two Mile Time Trial: Ran 5 before the time trial, only 2 after.

I felt really strong in the two mile. Settled in behind some of the guys for the first mile, Eric was leading hitting 70's, went through in 4:40. I took the lead after that and dropped a couple of 68's to get rolling. Ended up getting passed by Eric and Keegan.

Finished with a 9:16, a 14 second PR. Went 4:40, 4:36. Pleased with everything.

Saturday 10/30

AM: 10 miles (1:15:08). Skinner Road
Went back home for the weekend and ran an easy 10 out and back my road. I was pretty high in mileage for the week so I took this day easy.

Sunday 10/31

PM: 20 miles (2:27:00). Kentucky Trails + Flood wall
This was only my second long Sunday run in town all year. The rest of them have all been at Hangover or on the trails out there. I ran 1:20:00 by myself on the trails in Kentucky and then the rest of the run was with the team on the trail behind b-dubs. With them, I was going around 7 flat pace. I felt good on the run, never took any gels or water.

Total Miles: 120

Total Time: 14:39:56

Month of October Miles: 536 (most ever in a month for me)
Month of October Time: 65:07:51 (2 Days, 14 Hrs., 7 Min., 51 Sec.)

Solid week of training again. Due to some heavy rain and even heavier winds, the workout was not ran until Wednesday, which gave us a lot of recovery. The workout went very well. Then, on Friday, we did our 2 mile time trial at Spartan Stadium. I ran a 9:16, which is a 14 second PR. I am very pleased with that. Then, some solid weekend running. I also packed on some more weight this week. I had noticed I was down about 5 pounds from earlier this season and decided to consciously eat and drink more, which has resulted in me weighing back up to normal. That's besides the point though.

The real point is that, there is only 20 more days until Nationals and the excitement around the team is growing. Conference is this week and it should be a fun time. Not knowing what will happen, but I think we could seriously put 15 guys in the top 20 of the race, which should be illegal.

WMO

Oct. 18 - Oct. 24

2010-10-24T17:22:00.002-04:00

Monday 10/18

AM: 6 miles (47:00). Fire Tower.

PM: 13 miles (1:267:00). 3 x 1200/800 on flood wall.

4 mile warm-up and 5 mile cool-down + 4 miles barefoot.

3 x 1200/800's on the flood wall. Eric said his garmin messed up when he was measuring so he guesses with the lines. So, the 400 splits were wavy, and it might of been long overall. But, we can just go off of time....

1. 1200 - 3:39 : 400 jog, 54 rest
2. 800 - 2:21 : 1:30 jog, 1:37 rest
3. 1200 - 3:36 : 400 jog, 58 rest
4. 800 - 2:21 : 1:30 jog, 1:45 rest
5. 1200 - 3:34 : 400 jog, 1:09 rest
6. 800 - 2:17 : Done.

So, a good workout. I increasingly got faster on all the intervals. I made a conscious effort to never go to the well, and I didn't. Relaxed and controlled. Keegan, Wysocki, and I pretty much went 1-3 on these.

Tuesday 10/19

AM: 8 miles (58:38). Morning run with the team

PM: 13 miles (1:32:30). Flood wall
Ran up on the flood wall and behind it on the gravel road

Wednesday 10/20

AM: 8 miles (1:02:00). Fire Tower + Trails

PM: 10.5 miles (1:12:43). 2 x 1k on Flood wall
Warm-Up: 32:14 (~4.5 mi.)
Intervals: 6:09 (1.25 mi.)
Cool-Down: 34:20 (~4.75 mi.)

Did a controlled 2 x 1k up on the flood wall. Felt really relaxed and smooth on both of them. Only a 10 second jog in between them.

Got a few miles barefoot afterward on the turf. Grass on all of this except the twp mile warm-up with the guys.

Thursday 10/21

AM: 7 miles (52:20) Flood wall + 2 barefoot
Ran in between class.
PM: 8 miles (59:39). Shawnee State Forest, Lakeside Trail
Ran on the Lakeside trail. It was covered with leaves and it is a very rocky trail. I rolled my ankle a million times and was getting very frustrated. I never roll my ankles like that.

Friday 10/22

AM: 2 miles (15:00). Sedan-Crabtree

PM: 5 miles (37:00). Aquinas Course Preview

Saturday 10/23

AM: 15.5 miles (1:43:17). 2010 NAIA Great Lakes Challenge

Warm-up 3 and cool-down 7.5 with Ayedee.

The race went great. We won by a good bit. Keegan and I ran together for literally the entire race. We were in a kicking battle and he won. He was 24:46 and I was 24:47, 3rd and 4th place. Galen wasn't far behind at 24:56, Brad was 25:15, Wysocki was 25:22, Linkous was 25:47, and Chuck was 26:00. By far, this was the fastest race Shawnee State has ever had.

The course was perfect. It did not ran the week before but rained that night and morning of the race. There was no mud or wind though.

Sunday 10/24

PM: 20 miles (2:40:39). Hangover
Went out and back at Hangover. Grabbed water and Hammer Gel at 12 miles. Went up and around the tower and then out and back on to 3 miles on Hangover. This entire run was with Corey Culbertson, his longest run ever by 4 miles. He held up strong. We were clipping off some nice splits near the end, 14:13 for the last two miles, not bad for Hangover.

Total Miles: 116

Total Time: 13:47:47

Great week of training. Good workout and the Aquinas race. The race was great and it was our best team race in school history. I ran 24:47, my second fastest time. I am not content yet. I have four weeks left in my college career and have 27 days until the big day.

Mr. Wysocki coming in as our solid 5

WMO

Excitement

2010-10-19T19:45:00.004-04:00

Things that excite me to run:

The idea of simplicity.

The idea of minimalism.

Connection between mind and body with the ground.

The past.

60 degree sunny weather.

Fresh trails.

Trails in general.

Night run with the headlamp.

Snowy night run with the headlamp.

Sharing knowledge on runs with passionate freshmen.

Finding new limits.

Discovering there are no limits.

The Future.

WMO

Tentative Running Plans

2010-10-18T13:40:00.000-04:00

Lately, I have been thinking about what I will be doing the rest of this year running wise. I usually do not like setting out specific weekly mileage, but I won't sit here and lie and say I do not think about it non-stop. I like numbers, I like stats, anyone that reads this log knows that I do. I know every mile (roughly of course) that I have ran since Jan. 1st 2007. I keep track of it on paper, running2win.com, as well as on this blog. I study past workouts, mileage, and everything in between. I am becoming more and more aware of what works for me and how I run fast.

Here is a rough week to week mileage plan for the rest of this year and shortly into 2011:

Oct. 18 - Oct. 24: 113-116 (Aquinas meet, naturally low due to a race week)
Oct. 25 - Oct. 31: 120-122
Nov. 1 - Nov. 7: 115 (Conference week)
Nov. 8 - Nov. 14: 115 (Off week before Nationals)
Nov. 15 - Nov. 21: 100-110 (Nationals week, pending if I can get a long run in Sunday morning after the race)

Nov. 22 - Nov. 28: 120 (At least one 3 hour run this week)
Nov. 29 - Dec. 5: 130 (50 Mile Trail Championships)
Dec. 6 - Dec. 12: 130 (Maintain mileage the week after)
Dec. 13 - Dec. 19: 140
Dec. 20 - Dec. 26: 150 (This has to include a long Christmas day run)

Dec. 27 - Jan. 2: 150
Jan. 3 - Jan. 9: 140 (Frozen Sasquatch 50k)

After this, I am not sure what direction I will be going. It looks like I am peaking or saving up for the Frozen Sasquatch race but I really am not. I will be doing it for fun more or less, with intentions of winning of course.

It might seem like I am setting myself up for failure. Maybe so. But, I am knowledgeable of people that do this type of mileage, the way I will be doing it. I know what they do and what happened to them. I know their weaknesses and I plan to avoid those things. If I just stay in my head and really listen to myself, I will be fine.

In fact, after the 50 Miler, I might just feel like taking it easy. But, with the way I see things currently, I will not want to do that. My body might make me though.....

My aspirations and goals run away with themselves. 200 mile weeks are in the 6 month future.

WMO

Oct. 11 - Oct. 17

2010-10-17T20:37:00.001-04:00

Monday 10/11

AM: 7 miles (53:00). Fire Tower.

PM: 13 miles (1:26:54). 20 x 400 meters at the course.
Before practice, I met coach and I marked off a 400 meter course in the soccer fields. It went out in sort of an S turn and then back the same way. This eliminated the 4 sharp turns of past years that, I particularly, did not grow fond of.

The workout went smooth and seemingly quick. It took me a few to get into a rhythm but when I did, I was hitting pretty much the same times over and over.

We increased the intensity (or tried) as the workout went on. Everyone led a separate 400, I was the only one that led more than one. It is pretty cool to have 19 guys that can take a turn to lead one, and we still had guys that didn't even get to. Everyone did great.

1. 69; 1 min. jog/39 sec. rest
2. 71; 1 min. jog/37 sec. rest
3. 71; 1 min. jog/37 sec. rest
4. 70; 1 min. jog/46 sec. rest
5. 70; 1 min. jog/37 sec. rest
6. 69; 1 min. jog/43 sec. rest
7. 68; 1 min. jog/38 sec. rest
8. 68; 1 min. jog/39 sec. rest
9. 69; 1 min. jog/40 sec. rest
10. 68
-2 min. jog/4:16 rest
11. 68; 1 min. jog/39 sec. rest
12. 69; 1 min. jog/47 sec. rest
13. 69; 1 min. jog/40 sec. rest
14. 69; 1 min. jog/50 sec. rest
15. 69; 1 min. jog/40 sec. rest
16. 69; 1 min. jog/46 sec. rest
17. 68; 1 min. jog/36 sec. rest
18. 68; 1 min. jog/39 sec. rest
19. 66; 1 min. jog/38 sec. rest
20. 66; DONE.....

1st 10: 69.3 avg.
2nd 10: 68.1 avg.
Total: 68.7 avg.

Tuesday 10/12

AM: 8 miles (58:00). Morning run with the team

PM: 12 miles (1:24:00). Flood wall + 2 barefoot
Ran up on the flood wall and behind it on the gravel road. I added 2 miles on the turf after.

Wednesday 10/13

AM: 6 miles (45:20). Fire Tower

PM: 14 miles (1:50:00). Shawnee State Forest, Service Road #14
Wysocki and I ran together out at the forest. We rode out and parked off of road #14 and started at about 1:00. We headed right on the Main Trail, went until we got the the Silver Arrow BT. Turned left on the gravel road and left again on the Rock Lick BT. Got a quick drink at the Campsite 1 fountain and headed down to the Hobey Hollow Bridle Trail. Left on the Silver Arrow BT and left onto the Main Trail to finish up the run.

I felt decently heavy and tired to begin the run. I was on a full stomach, so that might of caused that. I felt real good near the end. Perfect day and perfect loop.

Thursday 10/14

PM: 15 miles (1:48:30). Flood wall + 4 barefoot
Ran up on the flood wall and behind it on the gravel road. Felt good to get the shoes off after that.

Friday 10/15

AM: 3 miles (23:30). Crabtree-Cemetery

PM: 12 miles (1:14:24). 4 x 2k at the course.
4 x 2k at the course. I like that we are doing longer stuff this late and on the course. Everyone has a big base and we don't really need to be getting much faster for conference, just nats.

1. 6:11 - 90 sec. jog/86 sec. rest
2. 6:06 - 90 sec. jog/78 sec. rest
3. 6:01 - 90 sec. jog/78 sec. rest
4. 6:08 - Done

Blake W. ran up there with me for most of these. It was nice having him up there. Linkous was also up in it along with Erock. I felt like I was able to respond to anything in this, just change gears whenever I felt like it. I love that feeling.

Saturday 10/16

AM: 10 miles (1:15:43). Trails at the house + Fire Tower
Ran down Crabtree-Cemetery and around the main loop. Then I went up to the Fire Tower and chilled for a while. It was a beautiful day.

PM: 7 miles (53:00). Trails at the house + Fire Tower
Ran at the house again in the evening. Soaked in the pond after.

Sunday 10/17

PM: 21 miles (2:40:39). Hangover
I went out to Hangover at 2 and ran about an hour twenty and then met the guys as they were running around the mile mark. I turned around with them and went out and back some more. Felt good most of the time. I was getting hungry near the end.

Total Miles: 128

Total Time: 15:33:10

Obviously a good week of training. This was my highest week ever and I feel pretty good about it, 20 x 400 was Monday and 4 x 2k Friday. I firmly believe that running more mileage strengthens my body and the only way I can mess it up now is if I drop my mileage to soon or too much.

Run On - WMO

The Road Not Taken

2010-10-14T09:56:00.002-04:00

Two roads diverged in a yellow wood,

And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could

To where it bent in the undergrowth;
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;

Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.

Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh

Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,

And that has made all the difference.

Recent Pictures

2010-10-10T16:04:00.002-04:00

(Start of the 2010 SSU Invite)

Here are some pictures from All-Ohio and the SSU Invite.....
All-Ohio

SSU Invite

WMO

Self-Fulfillment

2010-10-10T15:45:00.001-04:00

I found myself 2.5 miles into the Shawnee State Invitational brushing shoulders with a guy named Jairus Kipkemoi from Lindsey Wilson. I felt confident, relaxed, and very controlled. My mind was set on winning this race and there was no question at this point that I was going to do that.

The first mile was filled with Shawnee State guys, a few Cedarville guys and Kipkemoi a couple strides in front. The mile was 5:00 exactly. Keegan, Kipkemoi, and I ended up getting a little distance on the rest of the race and it was us 3 at 10:00 for the two mile. Kipkemoi and I opened a little gap on Keegan somewhere in the 3rd mile and it was just me and him at mile three, 15:00. So, the first three miles were all 5 flat.

Still running side by side with Kipkemoi at mile four, I heard the split at 20:18. So, we slowed down significantly during the fourth mile, 5:18. After 400 meters in the starting field, I decided it was time to take the lead and make my way to the finish..... alone. When I took the lead entering the woods, Kipkemoi stuck on me. There was not a thought in my head that he was going to do that; I regret it now and I should of waited. He then passed me back as we entered the last 600 meters and won easily, seven seconds ahead of me.

It was evident that I was upset after the race. Not at my time, I still ran 25:18, my second fastest time ever. I was not upset with the team, we did great and did what we planned. I am not even upset with getting second place. I am only upset with the fact that I was presented a situation at the fourth mile and I simply failed to do the right thing. By now, I should know what to do when racing one on one at the end of a race, especially with someone as smooth and talented as Kipkemoi. It would have been much closer if I would of waited a half a mile longer to take the lead.

But hey, lessons are learned everywhere in life. I just learned mine at mile 4.5.....

Oct. 4 - Oct. 10

Monday 10/4

AM: 8 miles (1:01:42). Fire Tower.

PM: 13 miles (1:23:32). 5 x 1 mile at the course
Did the first two miles, turned around and did it backwards, and did the first mile for our 5th one.
Splits:
1. 5:00 - 2 min. jog/1:15 stand
2. 4:55 - 2 min. jog/1:11 stand
3. 4:48 - 2 min. jog/1:08 stand
4. 4:55 - 2 min. jog/1:18 stand
5. 4:53 - DONE

So, not a bad workout for me. Even though everyone thought the course would be muddy, it somehow is not. Means Friday will be a good clean race. Times were consistent. The fourth one is way harder than any interval with the hills and windy straight away, but everyone pushed through it well.

I ran up front on all of these, with Keegan, Link daddy, and Coach. On the last one, even though I ran a good time, a few people came by me. Keegan dropped a 4:41, sick! I am really glad he is coming along, we will work so well together in races.

Final thoughts on the workout: PR'd by 50 seconds 3 days ago, ran 18 miles two days ago, 20 miles yesterday, and 8 miles this morning. Legs were heavy to say the least, but an glad I still ran great. Just as good if not better than when we did this a few weeks ago.

Tuesday 10/5

AM: 7 miles (51:52). Morning Run + Flood wall

Really tight and tired to start out this run but started getting faster as the run went on.

PM: 12 miles (1:30:36). Brush Creek Trails
Decided to just drive out to the house to run trails. The run went well.

Wednesday 10/6

AM: 6 miles (45:54). Fire Tower

PM: 9 miles (1:04:00). Flood wall + Morning Run
Wore my new Karhu shoes. They feel good; I like the lightness of them.

Thursday10/7

PM: 6 miles (45:00). Earl Conley Thomas Park

Friday 10/8

AM: 4 miles (31:00). Morning Shakeout + Strides
Four miles, plus strides in the woods, plus a nice stretch on the dock.

PM: 11 miles (1:11:18). 2010 Shawnee State Invite
Read above.

PM2: 4 miles (30:00). Crabtree-Cemetery

Came home after the race and just needed to get some fresh air. Ended up doing four miles, it just happened that way. Went to the pond when I got back for a really nice stretch and 15 minute soak. The stars were plentiful again.

Saturday 10/9

AM: 13 miles (1:37:00). Kentucky Creek Bed Loop
Team practice at 9 am. We all ran in Kentucky, out Flat Hollow, then up the creek bed trail. It was nice up there. The last 3 miles of this run is literally all downhill.

PM: 3 miles (24:00). Crabtree-Cemetery
Night run with the headlamp. Had a good time all day at Reece's birthday party. But, I needed out of the house for a little while. Came back and soaked in the pond and stargazed with some people.

Sunday 10/10

AM: 20 miles (2:30:00). 125 Main Loop + Hobey Hollow + Day Hike.
Ran long on the trails by myself. I parked at the 125 parking lot. Headed out on the Main trail all the way down to Hobey Hollow. Followed the Hobey Hollow up the ridge and turned right back onto the Main trail down to Camp Oyo.

At Camp Oyo (~ 12-13 miles) I got some water. Ended on the Day Hike trail back to my car. Had to add on about 2 miles on the Lakeside trail when I got back to make it closer to 20.

This was a great loop and looking back, if I would of just split onto the Silver Arrow BT instead on the Main Trail, I could of made this loop a full 20 without adding on as much. This was also a very hilly loop, with a lot of very technical spots. Roots and rocks all over.

It was as nice of a day as it will get. Not a cloud in the sky. Feeling strong.

Total Miles: 116

Total Time: 14:05:54

Keeping the good times rolling.....

WMO

Positive Vibrations -- KARHU! KARHU!

2010-10-06T21:33:00.000-04:00

THE

UNEXAMINED

LIFE

IS NOT

WORTH LIVING

*Karhu = Bear

Run Happy

WMO

September + 9/27 - 10/3

2010-10-03T22:20:00.002-04:00

My Week:

Monday 9/27

AM: 8 miles (1:00:32). Fire Tower.

PM: 12 miles (1:25:16). 3 x 1200/800's on the flood wall.
1200 - 3:44 - 90 sec. jog/1:15 rest
800 - 2:23 - 90 sec. jog/1:30 rest
1200 - 3:32 - 90 sec. jog/1:15 rest
800 - 2:18 - 90 sec. jog/1:51 rest
1200 - 3:31 - 90 sec. jog/1:34 rest
800 - 2:18 - DONE
Planned for this to be on the course but since it rained a good bit, Eric changed it to the flood wall. Ran with the front group on all of these and felt real strong.

Tuesday 9/28

AM: 8 miles (58:34). Morning run with the team. I added 3 miles on the flood wall by myself.

PM: 12 miles (1:29:30). Shawnee State Forest, Road #6
Drove out to the Forest with Reece and Schroeder for this first lovely fall, chilly, wet, muddy trail run. We parked off of Service Road #6 at the Conley Run TH. I hoped onto the Silver Arrow BT after those two split off. I finished on Pigeon Roost. 123 miles for the past 7 days, a new high for me.

Wednesday 9/29

AM: 6 miles (44:00). Fire Tower

PM: 8 miles (59:00). Up on the flood wall and behind it on the gravel road.

Thursday 9/30

PM: 6 miles (43:30). Pre-race day run. Up on the flood wall for most of this.

Friday10/1

AM: 2 miles (15:00). Morning Shakeout. Laps around the loop trail, sprint drills in the woods and stretch by the pond. Relaxing morning.

PM: 16 miles (1:46:42). 2010 All Ohio Championships
Big new PR: 24:42.8
Check out this Blog Post for more.

Saturday 10/2

AM: 12 miles (1:29:30). Shawnee State Forest, Road #6
Ran the same loop as Tuesday with my good friend and former All-American Corey Culbertson.

PM: 6 miles (44:19). Fire Tower
Sat on top the ridge and pondered for 35 minutes. Good mental clarity session.

Sunday 10/3

PM: 20 miles (2:35:30). Hangover to Upper Twin Creek Loop.
One of the runs that will go down for the ages here. Didn't really have any set time goals or even distances. Had a loop planned out and whatever it ended up being I was fine with. Now, I wish it would have been longer.
Started at Hangover with the guys, me and Reece turned left at the 6 mile gate, everyone else turned right or turned around for 12. Reece and I ran out road #2, turned left on Upper Twin Creek road (only concrete on the run.) After a mile on that road, we turned left on the White Trail. This trail was epic.

Got into Campsite 6 and turned right onto the Main Trail. Got back up to Hangover and casually ran the last two miles in.

This was the first so called "cold" run. In the 40's and a steady drizzle the whole time. Only thing I wish I had was my trail shoes. I just wore my Elites and I basically skied down the downhills. Fun time though.

Total Miles: 116

Total Time: 14:10:26

Happy with my overall week. Of course, with a good race, I can't complain. But also, I was able to get 116 miles in. That is a benefit of a Friday race. I will be back at it next Friday for the Shawnee Invite.

This was my 13th consecutive week at 100+ miles. I only have 7 more weeks until Nationals.

September:

Total Miles: 473
Total Time: 57:06:23

Run Happy

WMO

2010 All-Ohio Championships. . .SSU Bears

2010-10-03T12:47:00.006-04:00

"I awakened with a smile on my face, my legs felt fresh, my mind focused and my spirit high. Twas the morning of All-Ohio and I knew my body was prepared for the 5 mile slug fest. I knew I was going out in style."

When I woke up Friday morning at 7am, I had received the above words in a text message from Corey Culbertson. It is fitting it was from him since him and I shared such a beautiful race last year at All-Ohio. Alumni that I shared such experiences are a small part of what drives me each run and race because I know they would give anything to be doing what I am still able to do. In 48 short days, I will be in the same position as them.....

My morning "shakeout" run brought back the ritual from the spring. All of my track races were in the afternoon and I always ran a few miles, did sprint drills, and stretched. This is one of the only cross country races where I was able to do this. So, I woke up early and ran two miles on the trail behind the house. My sprint drills were back in the woods as well and I stretched on the dock by the pond. This was such a relaxing way to spend my morning. And as I watched the pond, it was very still. Like the calm before the storm.....

There were 277 runners toeing the line at the Elvin R. King cross country course, home of Cedarville University. Looking over, it was a rush; we were running against every school in Ohio (except Ohio State, Kent State, and Findlay). The race was going to be competitive since the course changed from Ohio Wesleyan. Plus, the weather was amazing. Blue sky's, with temperatures in the mid/high 60's. It was very windy in spots, but not horrible.

One of my biggest goals of this season is to stay relaxed with everything I do. Having composure in all situation, whether it be in a race, workout, regular training run, or class tests, I think, is the first part of being successful. It is never good to be tense and have the heart rate sky high too early.

When the gun went off, I settled into my pace, getting out good, but not in the very front. This course is wide open the entire way, so I had a lot of room to work with. Keegan and I were running next to each other during the first mile. We went through the mile in 4:50, putting us somewhere around 18th or 20th place of the race.

I knew the guys that were going to be in the front. I knew the Lemon twins would take it out very fast, which they did, at 4:42. Then, I knew Eric Finan would be up there along with Ridge Robinson from OU and Xavier's top guy.

During the second mile, I just tried to get in good positions and work my way up. I knew the course very well. This was my 6th race at Cedarville. There were enough people in front of me to work my way up without getting stuck by myself. I came through the second mile in 9:54 (5:04) sitting in about 13-14th place.

From then on, nothing exciting really happened. I just kept working my way up to people, surveying their pace, and tried to work my way past them. I came through the third mile in 14:58 (5:04), 9th place. I only moved past one person in the fourth mile, 8th, and I was at 19:58 (5:00). When I saw 19:58, I thought to myself that I really needed to grind to be under 25 minutes. I had forgotten, at the time, that the last mile was actually .97.

I passed two more people during the last mile and coming into the straight stretch I saw the clock reading 24:30. Right then, I remembered the thing about the last mile being .97. No one passed me in the last stretch and I finished in 6th place, with my official time time being 24:42.8. That was a nice 50 second PR for me and 59 seconds faster than my previous best time on the course. I was stoked.

As for the team, we had a good day with many PR's. Keegan was our two man at 25:18. Brad was at 25:21. Galen was 25:31. Wysocki was 25:49. Those were some big PR's by Brad, Galen, and Wysocki. Linkous, who ran into a pole early in the race ended up at 26:15 and Chuck rounded out our top 7 in 26:43.

Although we did not finish 3rd overall like we did last year, we ran solid. The teams that beat us usually did not come to All-Ohio and are Division 1. Miami, Xavier, OU, Dayton, and Cincinnati beat us. We beat Malone for the first time in our school history, which was really cool. That was the first time they lost to another NAIA school since 2006, before I was even in college!

RESULTS

All in all, I am very excited about the race and the entire experience. But, that was 2 days ago and what happened already happened. We still have four meets left, two of which happen to be at our home course. The biggest meet is yet to come, Nationals.

Still Remembering November

WMO

Rituals of a Runner....

2010-09-29T14:09:00.004-04:00

Three or four times a week, I wake up and do a morning run by myself. Along with this supplementing help for waking me up for the day and adding mileage for the week, it is also one of my favorite times to be alone and think. It is just too easy to do it when I get to run in such a beautiful land. Now that the weather is cooling and the hills are still warm, fog blankets the valley in a special way. This morning, I decided to bring my camera with me on my run and capture the sites I see. I am so fortunate to have this in less than a 30 minute run.

Back home and ready to start the day.

Run Happy

WMO

Groin Pains and Bye Bye "Real All-Ohio"

2010-09-26T19:33:00.000-04:00

On October 15th of 2007, my freshman year, I wrote this in my training log:

My groin feels like it is going to explode!

That statement was made after the grueling 20 x 400 meter workout we do once each cross country season. I still remember hurting my groin, not bad, but definitely some kind of pull or strain. It was at the start of one of the 400's. Of course, I finished the workout, finished the year, and ran through the injury just like I have always done.

Even though it has nearly been three full years, that same groin still hurts once in a while. It seems like the initial onset of speed workouts is what triggers it. I never feel it during base training periods or even during the first month of workouts. After doing the 12's and 8's on Tuesday and the race at Iona I am feeling it again.

I am not worried about it. It is not restricting me. It actually has already gone away and I did not feel it in the Friday workout. I am three years older and three years wiser and I know how to treat my body a lot better.

_______________________________

Since this upcoming week is All-Ohio week, I wanted to say my few words about this meet.

The All-Ohio Championships has always been one of our biggest meets. We get to see how we stack up against all the other teams in Ohio. Although there are several teams in Ohio that do not regularly attend this meet (Kent St., Xavier, Miami, Dayton....), it always has great competition. Due to politics, a hard course, and a worry to loose to smaller schools, these teams choose to not come. The main reason, so I've heard, was because of the course. The race has always been held at Ohio Wesleyans Delaware Golf Club. Times are always slow, with a few big hills and the inevitable bad weather. Teams get scared I guess.

This year though, the course is changing, for the first time in a long time. It is being held at Cedarville University, a course we know really well. It is also rumored that the teams that don't usually show up will show up this year.

To me, it brings a little bit of the luster out of All-Ohio. We have always prided ourselves for being true cross country runners, not afraid to run on challenging courses or in bad conditions. Last year, we had a great race at All-Ohio, finishing 3rd, behind Ohio State and Malone. I am not eluding that I am not as excited now, because I am really excited to race All-Ohio. I know it will be fast and competitive and I want to see how everything shakes out.

All in all, I am sad to see All-Ohio change courses, because I had such a great experience there last year. The history of Cedarvilles course does not compare to Ohio Wesleyans. But, history always has to end somewhere and begin somewhere else. It just so happens I am in the middle of it.

My Week:

Monday 9/20

AM: 7 miles (52:45). Up to the Fire Tower and around the house.

PM: 11.5 miles (1:31:25). Great trail run at the Forest with Reece and Keegan. Just like good ole times with those two in 2008. Last time it was us 3 on the trails was when we did the 40 miler in May. Climbed some good hills and found some smooth trail. So refreshing.

Tuesday 9/21

AM: 16 miles (1:45:59). 4 x 1200/800's on the flood wall.

1200 - 3:38 - 2:30 jog/39 rest
800 - 2:25 - 1:30 jog/1:42 rest
1200 - 3:36 - 2:30 jog/1:03 rest
800 - 2:27 - 1:30 jog/2:02 rest
1200 - 3:34 - 2:30 jog/1:08 rest
800 - 2:25 - 1:30 jog/1:55 rest
1200 - 3:33 - 2:30 jog/1:43 rest
800 - 2:21 - DONE

First time we got the legs rollin all year. We did these on the flood wall, flat, dry, and fast. Oh, but very windy. We ran out for the 1200's and back for the 800's. Like always, coming back for the 8's were right into the wind.

I stayed completely relaxed for the first two sets. My heart rate was only in the 140's. Started pushing harder for the last two, heart rate got up in the 170's. But who really cares about heart rate anyways? I was just checking it because it looked fun.

*The same groin that I hurt doing 20x400's my freshman year is feeling it a little again. Surprise, been running with this thing for the past 4 years.

PM: 3 miles (24:30). Full moon night. Headlamp down the road and back.

Wednesday 9/22

AM: 10 miles (1:10:56). The entire team came to the morning run. Everyone did the longer run of the two in the morning.

PM: 10 miles (1:18:00). After class, Reece and I drove out to the forest and parked in the 125 parking lot. We ran out and back on the main trail. This is definitely one of my favorite sections of trail. It has 5 very tough uphills and some very technical sections. Plus, its simply beautiful.

Thursday 9/23

PM: 16 miles (1:55:00). Met with Wysocki early and ran 10 miles before the team met at 4pm. Most of this was on the flood wall. Ran 6 more with the team around town.

Friday 9/24

AM: 3.5 miles (26:00).

PM: 10.5 miles (1:09:30). Mile + Villanova on track.

This has always been a good one for me. I will still always remember beating Erock for my first time Spring of my Sophomore year. I managed to drop a 43 last 300. That didn't quite happen today. Of course, during the spring workout of this, we do not do a mile before the Villanova.

So, a mile on the track to begin. This means a time for me to try to PR. Last year I went 4:26, getting slower each lap. This year, Reece led us out at 67, and Erock and I broke from the pack and got faster. He led the second lap, I took the 3rd lap, and we finished that last lap side by side. We ran the last 200 in 32 and finished with my new PR of 4:25. Excited, but there was still a 5k to be ran.

The Villanova was tough for me. I have my splits listed below and I never once broke 50 seconds. Last year, I started out with some 50's and ended my last 6 300's with 49's. I couldn't get going. Overall, the overall 5k was faster than it has ever been but my 100 meter jogs averaged about 4 or 5 seconds faster today. Looking back I should have been running my rests in 34-35 instead of 29-31. It's just was Erock was doing so I went along.

Happy about a PR in the mile and that after my two 55's in the 300's I was able to suck it up and run faster on the next one.

Mile - 4:25 (1st lap was 67)
600 meter jog
8 minutes of standing rest

Villanova:
200m - .30 : 100m jog - .30
300m - .51 : 100m jog - .29
300m - .50 : 100m jog - .30
300m - .51 : 100m jog - .31
300m - .51 : 100m jog - .29
300m - .53 : 100m jog - .31
300m - .53 : 100m jog - .30
300m - .55 : 100m jog - .30
300m - .52 : 100m jog - .29
300m - .55 : 100m jog - .30
300m - .52 : 100m jog - .29
300m - .54 : 100m jog - .29
300m - .54 : 100m jog - Done

Total time for Villanova (5k)- 17:07

Total time overall- 21:32

Saturday 9/25

AM: 7.5 miles (56:00). Took it easy for this day. Two shorter runs. This one was on the trails at the forest. I parked off of Road #1 and went right up the Main Trail. Went out past the Fire Tower and back.

PM: 5 miles (36:19). Ran up towards the Fire Tower. I felt really good on this run.

Sunday 9/26

PM: 20 miles (2:30:05). Long Run at Hangover. Ran with Wysocki for the majority of this run. Turned left past the watering hole on the Main Trail to Campsite #6. Took the bridle trail behind the camp to Road #2. Back up to Hangover and back to the car. I added on 5 by myself from there. Longest solo run this cross season.

Total Miles: 120

Total Time: 14:36:31

Run On

WMO