Muscles were really sore for a few days after the race. I had not planned on running for the week, but was able to commute home via foot for recovery, but I walked, I didn't run.
I think this really helped alleviate the lactic acid and forced my muscles to relax.
I did a couple of upper body weights work outs as well.
For my first longish run today I decided to run with Patsy to see where my legs were before getting back into full swing training.
I knew running with her it would be an easier run, and for the first 11 miles I felt pretty fresh. The last 5 I felt the onset of fatigue in my legs.
I always find that when I set out for a run and know how far I'm going, that is when I'm done. When I get to 8 miles, I know I'm half done. As I get closer to finishing, my mind and my body check out, and I know that I'm not going beyond the 16 I planned to do. I find this happens on shorter and longer distances as well. If I'm running home from work, I'm done at 5.25. If I'm running 28 miles, I'm done at 28 miles.
Todays distance was 16.03 in 4:06:11.
Saturday, April 28, 2012
Fress State 100K Race Report
There isn't a whole lot to say about this race. It was uneventful.
I had a rough ten miles from 20 to 31, I think I went out too fast, did the first 20 in under 4 hours. Was running with friends I don't see often and time and speed got away. 20 to 31 took me 2:40 due to lack of energy and stomach issues.
I got fueled up and went 30 to 40 in about 1:30. One of the aid station volunteers, Chris Wristen, fellow runner from two weeks ago Rockin K, he ran the marathon, did a little work on my toes and the last 20 I felt good.
The last 30 miles I didn't get passed by anyone. I passed at least a dozen people on the last 9 miles to the finish line. I finished strong and felt pretty good at the end of the race.
I wasn't nearly as sore as I was after the Rockin K 50 miles.
Ran 62 miles in 13:24 and was 20th out of 58.
I had a rough ten miles from 20 to 31, I think I went out too fast, did the first 20 in under 4 hours. Was running with friends I don't see often and time and speed got away. 20 to 31 took me 2:40 due to lack of energy and stomach issues.
I got fueled up and went 30 to 40 in about 1:30. One of the aid station volunteers, Chris Wristen, fellow runner from two weeks ago Rockin K, he ran the marathon, did a little work on my toes and the last 20 I felt good.
The last 30 miles I didn't get passed by anyone. I passed at least a dozen people on the last 9 miles to the finish line. I finished strong and felt pretty good at the end of the race.
I wasn't nearly as sore as I was after the Rockin K 50 miles.
Ran 62 miles in 13:24 and was 20th out of 58.
Thursday, April 19, 2012
Week of training
I haven't done much this week beings the night run I did this last weekend showed me I wasn't ready to get back at it full force. I did not use a Garmin or a watch for the runs I did this week. I am very anial about know how far a went and how much time it takes me. So you see this us out of character for me.
I did some what of a loop around Sedgwick County Park, around 3.5 miles Tuesday and then I ran home from work yesterday. Both were real easy runs and felt really good. I said in a earlier post that I do not like tapering, but just doing the 50 mile race two weeks ago, I was still healing up. I have Freestates 100k this Saturday. Will give a report how that went on my next post.
Saturday, April 14, 2012
First night run of the year
Well I set out about 8:45 for a night run. About 4 miles into it I had a face to face encounter with a opossum. We had a stare down and then he opened his mouth ans hissed at me and I yelled at him and he ran away. I had two other encounters with cats.
Other than the anamial sightings, it was pretty uneventful. It was all on black top highway which I really dislike a lot. I almost made it to Newton and had Patsy come and get me. With the 50 mile race I ran last weekend, I found out my legs are not quite healed up yet and I started felling a nagging pain above my left ankle. With Freestates next weekend I did not see a reason to push through and hurt myself more than I already was.
Now that it is the next day typing this, I fell pretty good. Muscles are a little sore, but the ankle is fine. Going to not run much this week to let my legs heal up. Looking forward to the 100k next weekend and see all my ultra running friend once again.
I logged 19.48 miles in 3:47:07.
Friday, April 13, 2012
Light workout at the Y
Last night I decided to go to the Y and do a Core Exprees class, run a little bit and lift for about 30 minutes. After Rockin' K I was pretty sore, so I took some rest days. Wednesday I went to look at a potential location to do the Steve 50. It didn't turn out to be a ideal place to do it. It was only a one mile loop. I am not totally ruling it out, but it is not going to be my first choice.
I ran the mile and I ran a mile on the treadmill at the Y. Total around 22:00. Did chest while going weights. I am taking on a run tonight that I will post about next. It is pretty crazy, I believe there might be storms over night too. This will be interesting. Stay tuned for the details of my experience and what I embarked on.
Sunday, April 8, 2012
Rockin' K 50 mile race
Well I loved the race so much last year that I couldn't wait to go back and do it again. Phil and Stacy Sheridan have been great race directors. They have made the race quoting Mark Berry "a family reunion" feel with the unique race tags to the one of a kind finishers award.
Went to the pre-race meal and got to catch up with my fellow ultra friends and make new friends. The food was top notch as usual. I appreciate all the people that took part in making this race happen. I think Phil should take up a gig as a stand up comedian. He always has his own spin on the pre-race meeting that brings a smile to everyone.
We stayed in McPherson Friday night and when we stepped outside Saturday morning it had just started raining. We thought we were in for a long day. The farther north we went the harder it was raining. After we left Linsburg, we drove out of it and the road was dry. I was never so happy to see that.
Phil gave us the pre-race briefing and while he was doing that everyone was giving each other hugs and taking pictures.
Before we knew it, Phil said go and we were off. I took off like a light and was in pretty good position. I came to the first water crossing and I lost my shoe. Three miles into the race and I already have wet feet. Great!
With losing my shoe I got passed by a good amount of people. I settled in and was able to run at a good pace. Came in to the manned aid-station at mile 13.1 doing well. Filled my bottles, ate a little and I was off. I hit those hills in Big Bluff, they knocked the air right out of me. Coming back in to the aid station, I walked in. Very embarassing to me. I like to give the volunteers that all is well and I am feeling strong so they don't get concerned.
I was losing momentum from the aid station back to the start/finish. Came in to the start/finish in 5:15 and sat on a picnic table and was exhausted. Took about five minutes to gain my composure and tried to eat a PB&J, but could not swallow it. So I drank a bottle of water and refilled them again and headed out for the second loop.
I walked to the trail and started a shuffle. I could not sustain a decent running pace for more than a few minutes. I thought this is going to be a long twenty-four miles. The wind really picked up on the second loop and already being tired made it that much more dificult to push myself.
I came out of the funk after about four or five miles. I ran into Matty and we hung together for a while. He seemed to be doing okay. He needed to stop and use the restroom and told me to go ahead and he would catch up with me. I walked for a while and never saw him. I thought he might have picked up another runner. I decided to take off and get this done.
Got back to the manned aid station and the legs were really starting to feel it. I got my bottles filled and was able to eat some this time and was off. I noticed about a mile into Big Bluff that I was starting to feel the signs of possible cramps in my hamstrings. I luckily went out with Debbie Johnson and told her what was going on and she gladly gave me three S-caps. we ran together through the whole loop and later on I told her that I thought the S-caps should have started working, but they haven't. So she offered me a piece of rock salt. I put that in my mouth and sucked on it. I also went through both bottles of Infinit on that five mile loop.
To put it in perspective, I usually go through two bottles in around 10-14 miles. Debbie saved my butt. Thank you so much. I got back to the aid station and drank another whole bottle of water and had them refilled again. Was able to have a quarter of a PB&J right out of the package and it was great. Had a hand full of M&M's and a banana and was off to the finish.
Shortly down the trail I met up with Kimberly. I never caught her last name, but it was realy nice having company going in. She is from Newton, so she is fimuilar with Wichita. We were able to talk about areas I train in and about the city itself. Just the small talk everyone does to pass the time and keep our mind off the task at hand. Time flew by and before we knew it, we were at the water crossings. We had to do quite a bit of walking in the time we were together. Neither one of us had a whole lot left in the tank.
We trampled through the red sand after the water crossings and and shuffled up the last couple of hills and hit the horse trails next to the blacktop road. We walked this to the point where we entered the black top road and ran to the finish. Was very happy to see all the supporters who were still there. We were extra excited to see our spouses as we came up the hill. Chris W said it best in his race report. It is so nice to give that hug from Stacy and see how happy she is to see you pass that finish line.
Had some great conversation with friends and some good chili and waited around to see the last of the milers finish and headed home. Stopped in McPherson and did something I have never done before. I ordered a number one extra value meal, which I have done many times before, but on top of that I ordered a six piece nugget and I still was not full. I don't advise that unless you have just went out and burnt twelve thousand calories or so that day.
Thank you very much to all the volunteers that came out to make our experience a great one. Looking forward to next year with the race director reins being passed to Sturat and Eldon. I know you guys are going to continue to make it an unforgettable experience.
Finish time 11:27:00 (unofficial, this is what Patsy saw on the finish clock) and 51.48 miles on the garmin for distance.
Went to the pre-race meal and got to catch up with my fellow ultra friends and make new friends. The food was top notch as usual. I appreciate all the people that took part in making this race happen. I think Phil should take up a gig as a stand up comedian. He always has his own spin on the pre-race meeting that brings a smile to everyone.
We stayed in McPherson Friday night and when we stepped outside Saturday morning it had just started raining. We thought we were in for a long day. The farther north we went the harder it was raining. After we left Linsburg, we drove out of it and the road was dry. I was never so happy to see that.
Phil gave us the pre-race briefing and while he was doing that everyone was giving each other hugs and taking pictures.
Before we knew it, Phil said go and we were off. I took off like a light and was in pretty good position. I came to the first water crossing and I lost my shoe. Three miles into the race and I already have wet feet. Great!
With losing my shoe I got passed by a good amount of people. I settled in and was able to run at a good pace. Came in to the manned aid-station at mile 13.1 doing well. Filled my bottles, ate a little and I was off. I hit those hills in Big Bluff, they knocked the air right out of me. Coming back in to the aid station, I walked in. Very embarassing to me. I like to give the volunteers that all is well and I am feeling strong so they don't get concerned.
I was losing momentum from the aid station back to the start/finish. Came in to the start/finish in 5:15 and sat on a picnic table and was exhausted. Took about five minutes to gain my composure and tried to eat a PB&J, but could not swallow it. So I drank a bottle of water and refilled them again and headed out for the second loop.
I walked to the trail and started a shuffle. I could not sustain a decent running pace for more than a few minutes. I thought this is going to be a long twenty-four miles. The wind really picked up on the second loop and already being tired made it that much more dificult to push myself.
I came out of the funk after about four or five miles. I ran into Matty and we hung together for a while. He seemed to be doing okay. He needed to stop and use the restroom and told me to go ahead and he would catch up with me. I walked for a while and never saw him. I thought he might have picked up another runner. I decided to take off and get this done.
Got back to the manned aid station and the legs were really starting to feel it. I got my bottles filled and was able to eat some this time and was off. I noticed about a mile into Big Bluff that I was starting to feel the signs of possible cramps in my hamstrings. I luckily went out with Debbie Johnson and told her what was going on and she gladly gave me three S-caps. we ran together through the whole loop and later on I told her that I thought the S-caps should have started working, but they haven't. So she offered me a piece of rock salt. I put that in my mouth and sucked on it. I also went through both bottles of Infinit on that five mile loop.
To put it in perspective, I usually go through two bottles in around 10-14 miles. Debbie saved my butt. Thank you so much. I got back to the aid station and drank another whole bottle of water and had them refilled again. Was able to have a quarter of a PB&J right out of the package and it was great. Had a hand full of M&M's and a banana and was off to the finish.
Shortly down the trail I met up with Kimberly. I never caught her last name, but it was realy nice having company going in. She is from Newton, so she is fimuilar with Wichita. We were able to talk about areas I train in and about the city itself. Just the small talk everyone does to pass the time and keep our mind off the task at hand. Time flew by and before we knew it, we were at the water crossings. We had to do quite a bit of walking in the time we were together. Neither one of us had a whole lot left in the tank.
We trampled through the red sand after the water crossings and and shuffled up the last couple of hills and hit the horse trails next to the blacktop road. We walked this to the point where we entered the black top road and ran to the finish. Was very happy to see all the supporters who were still there. We were extra excited to see our spouses as we came up the hill. Chris W said it best in his race report. It is so nice to give that hug from Stacy and see how happy she is to see you pass that finish line.
Had some great conversation with friends and some good chili and waited around to see the last of the milers finish and headed home. Stopped in McPherson and did something I have never done before. I ordered a number one extra value meal, which I have done many times before, but on top of that I ordered a six piece nugget and I still was not full. I don't advise that unless you have just went out and burnt twelve thousand calories or so that day.
Thank you very much to all the volunteers that came out to make our experience a great one. Looking forward to next year with the race director reins being passed to Sturat and Eldon. I know you guys are going to continue to make it an unforgettable experience.
Finish time 11:27:00 (unofficial, this is what Patsy saw on the finish clock) and 51.48 miles on the garmin for distance.
Wednesday, April 4, 2012
Treadmill Run
The weather today was really unpredictable, so I decided not to commute today. I decided to go to the Y this evening and get a run in. I had a few distances in mind, but with the race this Saturday, I decided to keep it shorter than I would have normally. I held a 8:17 minute mile pace most of the time. It felt really comfortable.
While I was at the Y a real torrential down pour came in and I was glad I wasn't out in the middle of it. There was a lot of lightening and thunder in this storm. I didn't want to be a lightening rod out there tonight. You never know, if I was struck, maybe I could have won the lottery.
My time was 67:14 running 8 miles.
While I was at the Y a real torrential down pour came in and I was glad I wasn't out in the middle of it. There was a lot of lightening and thunder in this storm. I didn't want to be a lightening rod out there tonight. You never know, if I was struck, maybe I could have won the lottery.
My time was 67:14 running 8 miles.
Monday, April 2, 2012
Commute
Some of you already know, but for those of you starting to follow me I commute to work three to four days a week to work. I thought with the gas prices going up and the weather getting nicer, what better way to get in a chunk of my weekly mileage than to do it commuting to work. I live 5.25 miles from my employer.
I am thrilled to get in 10.5 miles a day when I run to work. It takes a little bit of planning to make it work though. I have to take extra clothes and food for lunches. I still haven't got it all figured out yet, but I am close.
I am scaling back a little this week, because of the race this Saturday. I am not a huge fan of tapering. Well this morning I left the house ten minutes later than I usually do, so I had to push it harder than I like to run. As a ultra marathoner, my sweet spot is around a 10:30 minute mile. I had to average a 9:00 minute mile in order to have time to cool down to change into my work clothes.
At two miles into my run only around 15 minutes had gone by. Then I slowed the pace knowing I was going to have plenty of time. I also had a 20+ mph wind behind me that helped push me along. Then I had to run into the same wind on the way back home. All in all it went well.
Went out in 45:41 and home in 47:55 with a total of 10.5 miles.
I am thrilled to get in 10.5 miles a day when I run to work. It takes a little bit of planning to make it work though. I have to take extra clothes and food for lunches. I still haven't got it all figured out yet, but I am close.
I am scaling back a little this week, because of the race this Saturday. I am not a huge fan of tapering. Well this morning I left the house ten minutes later than I usually do, so I had to push it harder than I like to run. As a ultra marathoner, my sweet spot is around a 10:30 minute mile. I had to average a 9:00 minute mile in order to have time to cool down to change into my work clothes.
At two miles into my run only around 15 minutes had gone by. Then I slowed the pace knowing I was going to have plenty of time. I also had a 20+ mph wind behind me that helped push me along. Then I had to run into the same wind on the way back home. All in all it went well.
Went out in 45:41 and home in 47:55 with a total of 10.5 miles.
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