Monday, April 19, 2010

Another local 5k and some fun riding.

Another fun filled weekend. Friday, Aimee and I had massages scheduled for 5pm though Aimee was rear ended by an older couple from NJ on 495 who proceeded to continue driving and ignoring Aimee who was following/flashing lights/etc... at them for the next few miles. Information written down and police called reporting the hit and run and 5:01 she walks into the massage shop. Ah well, a guess thats a decent way to follow up a minor car accident... Right?

Aimee's stiff neck the next morning kept her home while I went and ran in a local 5k being held down around Greenbelt Lake. Unfortunately I found out the Turkey Trot course was not quite 5k distance, missing maybe one or two tenths, so my sub-twenty minute 5k still eludes me! This race on the other hand was a USATF certified 5k course. I ran in my Montrail Mountain Masochists, since they were pretty much the only option I had around and definitely felt like I was running in some clunkers. Could also feel some lingering hot spots from the BRR race, namely my heal and pinky on my right foot.

Other then that I felt alright; not super speedy or fresh but not necessarily sluggish. I started out around 6th or 7th after one guy went out hard for his spectating daughter and wife to see him lead the way to the lake followed by some other front runners. I managed to keep my cool early there and run a more comfortable pace to the lake where I quickly caught and passed the folks who jumped the start. Worked into 4th which I held up until about a mile to go when I caught a fellow Runner's World Forum guy, Josh who was running in his VFF's! I really only caught him because his legs were starting to wear down, this being his longest VFF run to date.

From there I held on to the finish in 3rd for a 20:15 finishing time. Amazingly, this small race had nice tech shirts for all participants AND top 3 + age group prizes! I won a free personal trainer session for my third though we were all jealous of the overall winner who earned a free pair of shoes for his efforts! Wow! I really hope these guys managed to make a little money of their fundraiser for the Greenbelt Nursery School!

After the race I headed down to Rosaryville for a couple hours of trail work followed by a post work ride with Eric B during which I found myself pretty spent. I barely ate anything during the day so when 7pm rolled around Aimee and I began an emergency dinner prep as I was crashing hard.

Sunday I met Darren, Pooch, Tyler and Jamie for some spirited laps at Fountainhead as preparatory riding for the 12 Hours of Lodi Farms in 2 weeks. First lap I rode 32x18 (mostly because I showed up late) and swapped out to a 32x20 for the second. Thinking I'll probably at least start Lodi with a 32x18 since I felt like I spun out too much at FH on the 20 and climbed everything just fine on the 18. Considering FH has much tougher hills then the Lodi course I should be good to go on the 18, though we'll see if I find myself needing to spin up faster out of the tight turns found throughout Lodi.

Earth Week Trail Gear ReUseAPalooza 2010!

Earth Week Trail Gear ReUseAPalooza 2010!

Another cool giveaway from iRunFar! Last time I won a small black diamond backpack and a couple of water bottles. I use the backpack almost everyday!

Tuesday, April 13, 2010

BRR Photos: Round 1

A few pics have surfaced from a few spots along the course by Aaron Schwartzbard. Thanks Aaron for being out there all day! Pretty fun to see the pictures of everyone.

These are at mile 2. A lot of focus and we're probably still a little unsure about what the day will bring...


I'm probably attempting to smile here; its just that the runners high hasn't kicked in yet!


Mile 9: I'm "high" now! We had a good group going for a couple of miles in this first out and back section.





Mile 26: Moving along, Matthew feeling a bit playful sticking out the tongue there, dropping me as was the theme of the day!

And, this is probably one of the best "running" pictures of me I've ever seen... Actually looks like I'm running strong and moving light on me feet as opposed to just shuffling along! Plus, you can't really tell there are blood stains on my shirt.

Monday, April 12, 2010

2010 Bull Run Run 50 Miler

And there it was.


The waiting seemed to take forever. Matthew and I decided on running the Bull Run Run 50 Miler sometime shortly after finishing the Potomac Heritage Trail 50k back in October last year. First it seemed like forever till the January 25th opening of registration. The wait from then till the lottery selection was then an even more excruciating wait, not sure if I'd get in or not and definitely fretting over it. Then, with the knowledge that I really was attempting this, came the wait for April 10th to finally arrive; to put myself to the test and see just what I was made of. Could I really do this? Would I crack at the mid-point? Did I stand a chance of breaking 10 hours? Much less the 9 hours that Matthew and I had been discussing?

Well the day finally arrived, and my questions could finally be answered. Going into race day I knew deep down I hadn't done quite enough in the final weeks leading up to the race. Since the March 6th Seneca Greenway 50k, my sole long run was a slow and painful slog home from work that provided me my first bruised toenail and a couple of blisters thanks to what I've come to realize were ill fitted shoes. My focus began the shift to mountain biking as the weather turned nicer and I struggled to find the time and motivation to get out for a couple of final 20 milers on the weekends leading up to the race; opting instead to get out for some fun mtb rides as the trails and weather finally permitted.

So, while I wouldn't have outright admitted any of it, I was a bit scared at what the day might reveal.

At the start Matthew and I caught up just before the send off and settled in with the group of 336 starters. We found a good tempo, targeting an 9 minute mile as an average on the flats with a similar effort level on the ups and downs and did well keeping it. We alternated the lead between us, occasionally cruising with other folks before jumping out ahead, keeping our consistent pace. I'd started the day with a long sleeve shirt over top of my short sleeve tech shirt from the Cherry Blossom 10 miler last year and ditched that around mile 16. I kept my lightweight gloves on, but that really had more to do with my lack of interest in doing the work to get them off and the fact that they were the best thing I had for wiping my nose that was draining as steadily as our pace.

We chatted with some great folks out there, many of whom were returning BRR runners. The atmosphere was great, between the cheery runners and the amazing volunteers. (I really can't stress enough how great all the support for this race was!) Everyone seemed to be having a blast!

We took our first prolonged aid stop at Rob's aid station to chat until Rob yelled at us to get a move on. From there we hit the "Do Loop" which was probably my least favorite part of the course with the continuous short but steep ups and downs that never seemed to allow any rest. It was amazing and a bit surprising though to get a view of the Occoquan River, and the boat house hosting a small race on a beautiful day.

With about 7 or 8 miles to go I was really dieing off while Matthew was feeling amazingly strong, pacing off another strong runner. He dropped back to let me know he was going to blaze through the final aid station and go hard to the finish. I told him to get going and the next thing I knew he was long gone.

From there on it was a battle of the mind and the feet, which were sore from the roots and rocks. The strategy of one foot in front of the other set in and I actually caught Matthew's "pacer" a bit after the aid station. I passed him and then he took a pit stop and for a while I thought he was gone. But he, along with another runner ended up catching and passing me (soundly) with maybe 2 miles to go and I slowly made my way in solo, getting the occasional pick me up from a random hiker or bystander.

Coming into the finish felt amazing. Folks cheered me in, as was the case at every aid station, and I cruised/stumbled up the road to the finish. I got my 1st time veteran's finishers pin, a finishers fleece and the greatest thing of all time, a green Popsicle! Chatted with Quatro and a guy who lives up the road from me in Beltsville for a few minutes before topping off my water bottle with ice water and heading for the bench to swap tales with Matthew and watch the runners come in.

My finishing time of 8 hours and 37 minutes basically smashed the goal finishing time of 9 hours and most amazingly, I felt great through at least mile 40 of this race! Meanwhile at Seneca the final 6 to 8 miles of 31 were pretty rough. Here though we hit the 50k mark within minutes of our Seneca finish times, still felt strong and were running significantly slower (though steadier) miles to begin with. Obviously, one lesson learned here is to not go out quite so hard to begin the race!

I think another lesson, which I'd say I already knew, was to not drop the mileage as hard and early as I did before the big race. Just a couple of weekend 20 milers probably would've done the trick for my finishing strength, though my base certainly served me well. Next time though, my goal will be to actually finish fast, strong and feeling good. Getting dropped was tough, and so far I have not finished an Ultra with any kick left in the legs. I want to be able to be competitive at the end, even if it's just for breaking some time barrier, like that ever so slightly elusive 8:30 mark.

Congrats to everyone out there that raced; especially Matthew for kicking my a** in those final 7 or 8 miles. Gaining 30+ seconds per mile in the final few is no small feat for sure. Also, to both the new Male and Female course record holders. It was great to share a course with these super fast runners, and even get to see them streaming by on a beautiful day.

I'll post up some pictures once they start to appear but for now you should click on the image of my shirt above for a quick lesson on why Vaseline and band aids are good things.

Monday, March 29, 2010

Ride the Ridge

Mike K, Jon W, Leland and I all drove down to Dyke, VA for Ride the Ridge put on by the Blue Ridge School after Darren continually talked it up and said he'd be going. As we were
on our way down we got the email from Darren saying he wouldn't be making it after all. I'll just say the near mid-night phone call from the 4 of us at the cabin was well justified in our eyes, especially when the rain started on race morning.




Going into this race I was feeling pretty good, though overall I was unsure of where I stood. I knew my fitness was good from all the running but I've done very little biking so far this year, especially on the trails. Still though I thought if the power from running transfered as well as I hoped to the SS, I'd be in good shape and might even be able to keep pace with Jonathon; or at least stay near him.

We started off the race second, behind the expert/pros and along with the sport class racers and high schoolers and cruised across the grass fields to the start of the single track. Being on the SS was a bit of a bear here since it put me solidly in the mid-pack range which in turn led me to be stuck behind a large number of people bobbling and stopping on some pretty rideable technical stuff up to the first climb. Once things sorted out a bit I settled in and started working the climbs.

Overall I felt I was riding well to begin with and I was catching and passing lots of riders. I was rocking up the climbing sections including the first which the RD referred to as a punishing climb
but in general I began having a bit too much trouble on the rocky and technical sections of the trail. It got worse as I got tired naturally so after Jonathon had passed me fairly early on he only continued to put time between us, riding strong and likely clearing the obstacles with ease.

The downhills on the course were mush more choppy then I expected so while the additional of the front suspension was a tremendous help, I didn't feel like I was able to bomb the downhills quite as much as I'd been hoping to. The somewhat muddy trail conditions combined with near constant switchbacks led to a lack in sustained downhill speed and almost no ability to hold downhill momentum on the SS.

I ended up somewhere around 5th place SS on the day with Jonathon in 4th, though probably 10 minutes ahead of me. The garmin reported 3500' feet of elevation gain in just over 14 miles too so I feel pretty good about my climbing performance and overall power on the SS. Leland had some issues with his grips slipping off leading to some major issues on the climbing intensive and technical course (hence lots of wrenching and hard gripping on the handle bars). MK came into view a couple of times for me, pacing himself for the extra lap for expert/pro racers, but the rain, mud and cold got to him late in the race and he decided to pull out after 2 laps. Thank goodness too since we all would have been waiting around shivering for him to finish before we could leave.

Throughout most of the first lap and seemingly all of the second there was one person sticking to me that I just could not drop. They would catch up to me on a bunch of the more technical climbs and then I would drop them on some of the descents, always thinking I'd rid myself of them for good only to have them pop back up a few hundred meters down the trail. Towards the end of the second they were gaining steadily on me and then as I fumbled and stumbled over a particularly technical downhill/flat section they caught me.

Turned out it was a woman also on a single speed (whoops I'd said something to her earlier, referring to her as "man"! In my defense I didn't get much of a look at her at all so I was just assuming it was a dude since I hadn't seen many women out there in general). I let her pass quickly and then went to chasing her the remainder of the downhill, catching her on the brief road section with about a 1/4 of a mile to go.

I pulled up next to her and complimented her on her riding and catch in the technical junk. She let me lead into the short pine section before the final grassy section where she insisted we sprint for the line. I wasn't going to sprint but at her insistence I picked it up and spun in with her, not really wanting to beat her but not really wanting to "lose" either. In the end I think our wheels crossed essentially together, though likely she got the edge on me there. She was actually racing the open SS so technically in the "official" results I was likely 6th, but I'm going to say I was next after Jonathon anyway.

In the car on the way home I found out that women was actually ex-pro and mountain biking legend Sue Haywood! Wow! I know she's retired and all but still, in 2007 she set a course record at the SM100 en route to at least her 3rd consecutive win (8:11, 2nd place was 9:01) plus plenty more. I'd say its pretty awesome that I got the opportunity to ride with her in general. Good thing I didn't know who she was during the race or I probably would have been star struck and gotten overly self conscious and sucked up the technical stuff even more!

Friday, March 26, 2010

Seneca Greenway 50K Fame

Some shots have surfaced from the Seneca Greenway Trail race. I was all alone when they saw me apparently so there are a bunch of me. WoHoo! Look how tired I look!


Notice the mud along my right arm and knee. Pretty sure it was on my face too but you can't see it. Yeah, I took a sweet muddy spill at a nice off camber section. One of those spots were I saw the fall coming well before I took the stride but still didn't alter my route.

Nice.
































This one I like to call focus.



















Sasquatch sighting!















Smile is proof that I was actually enjoying myself out there!





























Matthew was cruising with a group of people so didn't get the highlight reel of photos I got. I'll go ahead and just say they took more pictures of the better looking one!











Thursday, March 25, 2010

A new era of running?

Nah, I don't think I'd go that far, but I will say I'm in for a definite adjustment in my running.

On Monday I used my REI dividend, 20% off coupon and an overly kind and unnecessary gift card from a friend (thanks Katie! and Aimee for letting me use it!) and picked up a pair of the Vibram FiveFingers for no money out of pocket. While trying them on I was one of 3 people in the shoe department and all of us were checking them out so I suppose the popularity is really starting to ramp up! It helps that REI just started carrying them; though they were already low on inventory when I grabbed mine...


Anyway, my initial impressions were good. Getting them on is a little weird as my toes kind of scrunch together a little bit and spreading them out to fit the toe holes was a bit of a chore. Once they were on though they felt comfortable and my little jaunt down the aisle of REI felt pretty easy and natural in them. It probably helps that I've been working over the last year plus on my running mechanics to use a midfoot strike (as opposed to heel).

Monday evening I put them on for a while just hanging around the house and then grabbed Cass and went for an easy 2 mile run around the neighborhood sidewalks. They felt great! Even more, I was cruising, and not on purpose either! I'd forgotten to wear my garmin so I was going by feel on pace, planning on a slower, easy run. Turns out I was down in the low 7's to mid/upper 6's for almost the entire way... Whoops!

Gave them a go at lunch on Thursday again for 2 miles, this time with the garmin and again had the same result! Though I didn't try to reel myself in when I noted a sub-6:30 pace, I felt surprisingly smooth and at ease with the high cadence running. Better yet, the running was down right, put a goofy grin on my face and laugh out loud fun!

Yeah, I got a few weird looks in general on this run...

Good times!

My only issue so far has been a sore left calf muscle from the slightly different running form, but that has been very minor in general. Otherwise, I can feel some additional muscles getting a workout but nothing hurts. Even running on the pebbles of the "trails" along the Mall was much easier then I expected. While large stones were felt, there was nothing that was outright painful. I can see the benefits of toughening up my feet but otherwise I think I'm in pretty good shape for using these "shoes".

For now I'll slowly build up my mileage to where I can do my usual entire 4 to 6 mile lunch run and see how things go. If nothing else the increased cadence work will benefit my speed and hopefully the focused form work will settle in permanently whether wearing shoes or not. Ideally I'll dial in my mechanics well enough that come fall I'll be able to start running in a MUCH more minimalistic trail shoe such as the New Balance 100's. Lightweight shoes that drain like a bathtub would be nice!



The New Balance 100's - Hopefully the new model out this fall will address the heel rub issue I've been hearing about so far.



Thursday, March 18, 2010

Happy Feet

Frustrating: Over the last 6 months I log a few hundred miles training, both road and trail, run two 50k's and my feet come out roses. No blisters or any other significant issues to report. Yesterday I ran 16 miles home on paved hiker/biker trails and roads and I end up with a blister on each foot, one sore and slightly rubbed heal and somewhat raw forefoot on both feet. What's up with that?

I'm going to chalk it up as a function of a combination of wearing my trail shoes (Brooks Cascadia 4s which I haven't worn as much as others) on the paved surfaces along with the irritating wool DeFeet socks. While the socks have certainly worked wonderfully previously, they are beginning to wear pretty heavily so maybe the worn down defeats cause more abrasion then fresh less worn pairs might? Wishful thinking that I can blame it more on the socks then the shoes. That said, I may need to stick to more trail use with these Cascadias. Of course, 16 miles on roads is probably too much for any trail shoe I suppose even if they are reviewed well for use on the road sections of trail races...

The good news is my feet feel significantly better this morning then they did when I got home yesterday evening.

On another, though similar front, I'm finally reading Born to Run by Christopher McDougall. Really, surprisingly gripping read. Much more build and suspense then I'd have expected out of it and a very motivating book; especially to really get out and do some real mountain/serious trail running. Combine it with the volunteer time at the Elizabeth Furnace Fat Ass 50k during which the trails were running streams and the "creek" crossings were raging rivers and our 10 mile training run the prior day on the same trails produced elevation gain of well over 2000' and I'm really getting the itch! If only I lived closer to the mountains!

The book is reinforcing a slight twinge of interest in trying out some barefoot/uber-minimal shoe running. The book touts the benefits of a strengthened foot, and rails pretty heavily against modern running shoes and Nike in particular. I'm not interested in losing the running shoes, especially for my trail running; but the interest in a pair of Vibram FiveFingers is certainly increasing. (I have to admit I'd expected a little more in weight savings from these then they have listed; 11.2 ounces per shoe while my Mountain Masochists are something like 11.8 ounces per shoe. If anything I think this could just further improve my stride from the heal strike style I've been moving away from over the last year or so. Have to say I've come a long way without the 5Fingers though on the other hand with my dividend, 20% off coupon and $30 gift certificate I'd get them few a few bucks out of pocket... Enticing.


Tuesday, March 16, 2010

EliptiGOOOO… | Dean's Blog

EliptiGOOOO… | Dean's Blog

I've just started reading Born to Run by Christopher McDougall and apparently he calls out Dean for overly commercializing the sport of ultra marathons and being a sell out. I haven't gotten to that part yet, but for what its worth, I'd probably believe/agree...

I assumed this was going to be Publish Posta joke, but unfortunately not. They must be donating a crap ton of money to his charity.