The Lawrence Trail Hawks are hosting a new 100 mile race out at Clinton Lake. Trying to get the word out to anyone that might be interested. Here is the link. Please re-post to all your contacts.
http://ultrastory.com/Blog1/
Happy running.
Mark
Wednesday, August 10, 2011
Sunday, July 10, 2011
A Hot Day For Racing - An Aid Station Perspective
Yesterday I worked the last aid station at the Psycho Psummer race. It was a 3 loop race with options of 10 miles, 20 miles or 50k. This post though, is not about me or about the aid station but about watching determined athletes overcome race day conditions to do what it takes to finish their race.
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Temperature at race start was 76, by noon it was 86 and then in the afternoon it got up to 91 with a heat index of 98. Not your normal day for your best race performance. Runners first started coming through our aid station at about 9:10. As usual, the front runners were looking good and running at a strong pace. About this same time, the 10 mile race was just getting under way.
As the balance of the 20 miler and 50k runners came through, they were looking fairly good with those at the back coming through about an hour later, but the heat was starting to take it's toll. Anyone that signs up for a race like this has trained for the distance. Being an ultra runner myself though, I know that race day conditions can play a huge role in your performance and even your ability to finish. As the heat started to build, the runners ability to hold pace for the same output of energy started to gradually dwindle. Racers would roll into our aid station with disbelief that there was still 2.3 miles to go. But, you could see the determination on their face not to let the heat win, but to push through this race day obstacle and finish the race. As the 10 milers came through, again the front runners were looking good but those in the back were being effected by the heat. Since they started an hour later it was now about 11:00 by the time the back of the pack reached our aid station. The heat index was close to 90 and wind was starting to die down. When they reached our aid station they were getting ready to enter the 3-Hills section of the course. Knowing how tough that section can be on a hot muddy day, we made sure that everyone left there in good shape with ice in their bottles, salt in their system and encouragement to make it the last 2.3 miles. For many this was probably the toughest thing they've ever done and we had the privilege of helping just a little in a monumental accomplishment on a difficult day. They were determined to make it.
As the day continued, the racers were spread out all over the course. The heat continued to get worse and many racers stopped at our aid station to put water on their heads and ice in their bottles, hat, bandanna or any other place they could put it. The ice along with the fan and the breeze at the aid station was inviting to tired hot runners, but absolutely no one dropped there. Everyone was able to continue and finish.
As I drove off that day I kept thinking to myself what amazing athletes I had just watched finish an event that 99% of people will never even attempt. What a neat day! Congratulations to all the finishers !!!
As the balance of the 20 miler and 50k runners came through, they were looking fairly good with those at the back coming through about an hour later, but the heat was starting to take it's toll. Anyone that signs up for a race like this has trained for the distance. Being an ultra runner myself though, I know that race day conditions can play a huge role in your performance and even your ability to finish. As the heat started to build, the runners ability to hold pace for the same output of energy started to gradually dwindle. Racers would roll into our aid station with disbelief that there was still 2.3 miles to go. But, you could see the determination on their face not to let the heat win, but to push through this race day obstacle and finish the race. As the 10 milers came through, again the front runners were looking good but those in the back were being effected by the heat. Since they started an hour later it was now about 11:00 by the time the back of the pack reached our aid station. The heat index was close to 90 and wind was starting to die down. When they reached our aid station they were getting ready to enter the 3-Hills section of the course. Knowing how tough that section can be on a hot muddy day, we made sure that everyone left there in good shape with ice in their bottles, salt in their system and encouragement to make it the last 2.3 miles. For many this was probably the toughest thing they've ever done and we had the privilege of helping just a little in a monumental accomplishment on a difficult day. They were determined to make it.
As the day continued, the racers were spread out all over the course. The heat continued to get worse and many racers stopped at our aid station to put water on their heads and ice in their bottles, hat, bandanna or any other place they could put it. The ice along with the fan and the breeze at the aid station was inviting to tired hot runners, but absolutely no one dropped there. Everyone was able to continue and finish.
As I drove off that day I kept thinking to myself what amazing athletes I had just watched finish an event that 99% of people will never even attempt. What a neat day! Congratulations to all the finishers !!!
Wednesday, May 18, 2011
Ice Age Trail 50k - A New PR
When running trails you occasionally come to a section of the trail where the pine trees are thick and the pine needles cover the trail. The soft feel of the trail and the quiet steps have always made me want to sign up for a race in the mountains where you can run through the tall pines. Little did I know that I had already signed up for one and was about to experience a great race where most of the course was run through tall pines on a smooth trail covered in pine needles. The Ice Age Trail 50 was just that. A well run race in a beautiful location in the southern Kettle Moraine State Forest near La Grange, Wisconsin.
The race was a 50 mile, 50k or half marathon. All 3 races shared some of the same course with the 50 milers using more of the Ice Age Trail. The Ice Age Trail is a 1,000 mile trail that follows the Kettles and Moraines left behind by Ice Age Glaciers. A combination of the glaciers depositing sediment (Moraines) creating small hills dotted with ponds, lakes and valleys (Kettles) caused by buried glacial ice that eventually melted. The trail is a combination or double track used for cross country skiing and snowmobiles to single track for hikers and runners. The 50k course used a combination of the Ice Age Trail single track and the Nordic cross country ski trail.
The race was set up with a staggered start with the 50 milers taking off at 6:00, the 50k at 8:15 and the half marathon at 9:30. The intent was for everyone to finish up at about the same time. There were 180 signed up for the 50k. I never could find out how many actually started but 142 finished. I always like to see the drop rate but couldn’t find the info this time.
The first 1 ½ miles was on a wide trail leading from the trail head to the Ice Age Trail. The trail was wide enough to run about 5 abreast and everyone was running at a relaxed pace to get things started. The running conditions were perfect. It hovered around 50 degree’s all day with cloudy skies and occasional mist with a light breeze out of the North. For a runner like me, that generates lots of heat, this is perfect. My wife on the other hand, froze while waiting for me to loop around. Once we got to the Ice Age Trail single track we were spread out adequately to hit the single track without any delays.
The course led over Bald Bluff which the first significant climb of the day and being this early in the race most everyone just walked up the switch backs to the top. Once at the top it was back down the other side then you enter the pine forest and run on singletrack to Horserider’s Camp. Most of this section was very runnable, but we did walk a few hills just to keep the pace relaxed. The single track through this section was covered with pine needles and passed through tall pines. There was even a little logging activity along the trail with the smell of fresh cut pine in the air. Once we refueled at Horserider’s Camp, then we returned along the same trail. Sometimes it’s fun to do an out and back section like this because you get to see the leaders come by and realize how fast they truly are and you get to see who is behind you. From here we returned to the Start/Finish aid station and could access our drop bags before starting the second leg of the race.
I knew by this time that I had 7 hours in the bag and might even beat 6 ½. I crossed the finish line at 6:28. I was excited to see the clock when I crossed the finish line. A new PR by 1 ½ hours. That will probably never happen again. I ended up 71st out of 142 finishers which for me to be mid-pack is exciting.
The race was a 50 mile, 50k or half marathon. All 3 races shared some of the same course with the 50 milers using more of the Ice Age Trail. The Ice Age Trail is a 1,000 mile trail that follows the Kettles and Moraines left behind by Ice Age Glaciers. A combination of the glaciers depositing sediment (Moraines) creating small hills dotted with ponds, lakes and valleys (Kettles) caused by buried glacial ice that eventually melted. The trail is a combination or double track used for cross country skiing and snowmobiles to single track for hikers and runners. The 50k course used a combination of the Ice Age Trail single track and the Nordic cross country ski trail.
The 50k course started with a 13 mile out and back section on the Ice Age Trail to Horserider’s Camp. The start went off with a count down from 5..4...3….2…1… and we were off.
The run out to Horserider’s camp was easy running. At this point in the race everyone was holding back, the conversations flowed and everyone moved along at a nice relaxed pace. At this point we were doing about 11 – 11 ½ minute miles. Training on our local trails, which are technical and hilly, prepare you well for when you get to run on a smooth trail with gently rolling hills.
The course led over Bald Bluff which the first significant climb of the day and being this early in the race most everyone just walked up the switch backs to the top. Once at the top it was back down the other side then you enter the pine forest and run on singletrack to Horserider’s Camp. Most of this section was very runnable, but we did walk a few hills just to keep the pace relaxed. The single track through this section was covered with pine needles and passed through tall pines. There was even a little logging activity along the trail with the smell of fresh cut pine in the air. Once we refueled at Horserider’s Camp, then we returned along the same trail. Sometimes it’s fun to do an out and back section like this because you get to see the leaders come by and realize how fast they truly are and you get to see who is behind you. From here we returned to the Start/Finish aid station and could access our drop bags before starting the second leg of the race.
The second and leg of the race was a loop on the Nordic ski trail. This 9 mile loop is a cross country ski trail with short but steep roller coaster hills along with some straight sections in the open and flowing hills through the tall pines. Most of it was also very runnable with a few short steep hills that definitely had to be walked. The third leg of the race was a repeat of this same trail.
Overall elevation change according to my Garmin Forerunner 110 was 4,476 ft. A relatively mild elevation change compared to my last 50k at Wyco (Run Toto Run). I finished Run Toto Run in just under 8 hours. This was under difficult conditions with 8-10” of snow on the course and much more elevation change. I had set up a pacing chart going into this race to maintain a 7 ½ hour pace goal. Once I completed the first 13 mile loop I was already ½ hour ahead of schedule. At first I thought that I was going out too fast and needed to back off, but I felt just fine and felt like I could maintain the pace. As I started the second loop, I tried to keep the pace even and thought I would adjust as needed during the third loop. Once I started the third loop, I felt even better so I tried to push the pace a bit. My pacing turned out to be dead on. Whenever I tried to push the pace, I started to get the feeling in my calves that I might cramp but I was able to maintain pace without cramping and only stopped once for a few seconds to stretch the calves.
I knew by this time that I had 7 hours in the bag and might even beat 6 ½. I crossed the finish line at 6:28. I was excited to see the clock when I crossed the finish line. A new PR by 1 ½ hours. That will probably never happen again. I ended up 71st out of 142 finishers which for me to be mid-pack is exciting.
Happy running,
Thursday, February 17, 2011
Lessons Learned From Running My Frst Ultra (Run Toto Run 50k)
I just ran my first 50K at “Run Toto Run”. The run went very well. As I was running, I realized that the decisions that I had made during training made a huge difference in the outcome. The correct training really paid off on race day. Let me start out by saying that the Trail Nerds put on a great race. Thank you to Ben, Sophia and all the Trail Nerd volunteers who put in so many hours so that the runners can achieve their goals.
I am not an elite runner, but was just training to finish my first 50K. I had a goal of 8 hours and was definitely motivated by the cutoffs. I finished the race in 7:57. I was so excited to see that clock under 8 hours at the end. I thought that I had come up just short as I was coming over the last hill.
My training decisions were based on tips from experienced Ultrarunners, books, magazines, and the web. Here are the top things that stood out during the run as making a significant difference in the outcome. If you are considering running an Ultra, I hope these tips will help.
1. You have to commit –First and foremost, you’ve got to make a commitment. I’ve been wanting to attempt a 50K, but never felt prepared. I signed up for Run Toto Run about 3 months out, laid out a plan for ramping up my mileage to about 80% of the distance (25miles) then set off to train. That plan worked, and I was able to handle the 31 miles with no problem and even was able to do a little sprint at the end.
2. Practice Walking – For me, I have to walk the steep hills. Knowing that my walking on the steep hills at WYCO was my major weakness, I spent the cold snowy days on the treadmill walking as fast as I could while ramping up the elevation to 10 degrees. Once I got into the big hills at WYCO, I could power walk them with no problem. I was amazed how easy they seemed after doing this.
3. Practice Long Slow Distance – Having only run 2 Marathons, both of which were in muddy conditions, I didn’t have a lot of experience in pacing myself. I did 6 runs of 20 miles or more leading up to this event with the goal of finishing the runs with the feeling that I could still run 2-3 more miles. I then ramped up the last 2 runs to 23 miles and 25 miles (80%) to get the distance down.
4. Practice race day conditions – Knowing that hills are my weakness, I did some of the initial long runs under easier conditions (Clinton Lake) then moved to WYCO to train on the course. I did 4 runs at WYCO over 20 miles getting used to the hills and running the course in the snow. Running in the snow, although hard, may have been one of the best decisions. Come race day the snow was no big deal. The WYCO practice runs that Brad organized were perfect.
5. Have a Pacer – Being slow, I knew that I would probably be near the back of the pack. Having a Pacer made the event so much more fun. The encouragement you get from a Pacer that knows you well can make a huge difference. Thanks, Chris.
6. Taper – I made sure to do my last long run 3 weeks before the race. I ramped down the mileage and let everything heal. As it turns out this wasn’t too hard with the bad weather we had, so the timing was good. Come race day I was eager to get running.
7. Practice eating, drinking, electrolytes and bonking – I made sure to practice eating during my long runs and then had the same food available in my drop bag. I knew exactly how many gels I would use, how many S-caps to take and how much fluid I needed come race day. I also tend to bonk at about 4 ½ hours. Sure enough on race day, I bonked at 4 hours and knew what to eat, drink and how to deal with the feeling until conditions improved. Having a Ginger candy in my pack also settled a queasy stomach which may have saved my race. Once I pushed through it, I felt great the rest of the way.
8. Be mentally prepared - The mental aspect of an Ultra is huge. You have to be mentally convinced to go the distance and your mind will control how you feel. Do not go out there with the opinion that I will see how I feel after 20 miles. If you do, your body will shutdown at 20 miles. If your mind is convinced that you are running 31 miles, and you have physically prepared for it, you can do it.
We are all different, but these tips worked for me to make my first 50k a very fun experience. In fact, I’m already signed up for my next one.
Happy Running,
Mark
I am not an elite runner, but was just training to finish my first 50K. I had a goal of 8 hours and was definitely motivated by the cutoffs. I finished the race in 7:57. I was so excited to see that clock under 8 hours at the end. I thought that I had come up just short as I was coming over the last hill.
My training decisions were based on tips from experienced Ultrarunners, books, magazines, and the web. Here are the top things that stood out during the run as making a significant difference in the outcome. If you are considering running an Ultra, I hope these tips will help.
1. You have to commit –First and foremost, you’ve got to make a commitment. I’ve been wanting to attempt a 50K, but never felt prepared. I signed up for Run Toto Run about 3 months out, laid out a plan for ramping up my mileage to about 80% of the distance (25miles) then set off to train. That plan worked, and I was able to handle the 31 miles with no problem and even was able to do a little sprint at the end.
2. Practice Walking – For me, I have to walk the steep hills. Knowing that my walking on the steep hills at WYCO was my major weakness, I spent the cold snowy days on the treadmill walking as fast as I could while ramping up the elevation to 10 degrees. Once I got into the big hills at WYCO, I could power walk them with no problem. I was amazed how easy they seemed after doing this.
3. Practice Long Slow Distance – Having only run 2 Marathons, both of which were in muddy conditions, I didn’t have a lot of experience in pacing myself. I did 6 runs of 20 miles or more leading up to this event with the goal of finishing the runs with the feeling that I could still run 2-3 more miles. I then ramped up the last 2 runs to 23 miles and 25 miles (80%) to get the distance down.
4. Practice race day conditions – Knowing that hills are my weakness, I did some of the initial long runs under easier conditions (Clinton Lake) then moved to WYCO to train on the course. I did 4 runs at WYCO over 20 miles getting used to the hills and running the course in the snow. Running in the snow, although hard, may have been one of the best decisions. Come race day the snow was no big deal. The WYCO practice runs that Brad organized were perfect.
5. Have a Pacer – Being slow, I knew that I would probably be near the back of the pack. Having a Pacer made the event so much more fun. The encouragement you get from a Pacer that knows you well can make a huge difference. Thanks, Chris.
6. Taper – I made sure to do my last long run 3 weeks before the race. I ramped down the mileage and let everything heal. As it turns out this wasn’t too hard with the bad weather we had, so the timing was good. Come race day I was eager to get running.
7. Practice eating, drinking, electrolytes and bonking – I made sure to practice eating during my long runs and then had the same food available in my drop bag. I knew exactly how many gels I would use, how many S-caps to take and how much fluid I needed come race day. I also tend to bonk at about 4 ½ hours. Sure enough on race day, I bonked at 4 hours and knew what to eat, drink and how to deal with the feeling until conditions improved. Having a Ginger candy in my pack also settled a queasy stomach which may have saved my race. Once I pushed through it, I felt great the rest of the way.
8. Be mentally prepared - The mental aspect of an Ultra is huge. You have to be mentally convinced to go the distance and your mind will control how you feel. Do not go out there with the opinion that I will see how I feel after 20 miles. If you do, your body will shutdown at 20 miles. If your mind is convinced that you are running 31 miles, and you have physically prepared for it, you can do it.
We are all different, but these tips worked for me to make my first 50k a very fun experience. In fact, I’m already signed up for my next one.
Happy Running,
Mark
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