I figured out my race plan. My problem before was my inability to subtract correctly..
Some goals:
50 miles in 2007 reached at 658 pm
50 miles in 2008 reached at 633 pm
2009 Goal: reach 50 miles by 430 pm. Better goal: reach 50 miles by 4 pm!! Hey, 50 miles by 4 pm would be AWESOME for me!! Okay, realistically speaking, let’s go for 50 miles by 630 pm, and better goal would be 50 miles by 6 pm!
75 miles 2007 reached at 0306 am
75 miles 2008 reached at 0200 am
So, if I reach mile 75 at 0200, I would have a 50K to go in 8 hours to make a 10 am. Hmm. That is kind of a bold plan. That would be a 15.48 minute mile. Now, for any one who is not an ultra runner, the typical response might be “Psshaw! You could easily walk that!” Well, you try it after 75 miles before that. Actually, thinking about it a bit, it does sound like a good goal to me. Any feedback?
I got a nice run in Friday. I walked for one mile, at 14 minute pace, then eyed my trail which was parallel and across the road from the bike path I was on...I couldn't resist, and did one loop of the trail. Felt great! Managed to get my brand new road shoes for Umstead all muddy-they're broken in now!
I was planning on a lazy Saturday of packing my bags for the race and transplanting my pepper plants to bigger pots when the elves (my parents) called. They are going to visit and take away a dead lawnmower. Then they are planning on tilling up my gardens, cutting up and shredding the dead pine tree in the yard from last summer. Which means Kim will be tilling up the garden, hauling various pieces of tree hither and yon LOL! So much for my day of rest. But hey, you have to take free labor when it shows up!
Saturday, March 28, 2009
Tuesday, March 24, 2009
Race Planning
Quote of the Day courtesy of Slim:
"“Somebody told me you don’t know who you are until you do a 100-miler. I said, ‘Damned if I’m going to die and not know who I am.’ ”
-Matt Carpenter
I wrote this at work today, wasting some time away. My comments in bold are the ones I just added. I need to look at my splits again, I think what I typed the first time is a bit off.
Planning. Wow, I am actually looking at split times from my last two finishes at the Umstead 100 Mile Race, and projecting some goals, and mini goals.
My first objective is to finish the race in the time allotted. That’s big goal # 1.
It was fun to look at splits from the identical race and see where the differences were. I hit a low spot right about fifty miles in 2007-I finished 25 minutes slower in 2007 than 2008. I do remember feeling pretty low at that time, and that means I need to eat. My usual dinner time is around 5pm, so I was probably a bit low on the blood sugar. Got a bit slow around the 24 hour mark in 2007 also. (Now, this was also my first 100 miler, so it’s cool that I improved in 2008!!)
I caffeinated much earlier in 2008 and that helped me a great deal. In 2009, I plan on doing a better job at putting food in my face every hour, and making sure I have the caffeine coming on.
I snuck a peak at the ten day forecast (not that it means a hill of beans right now) and April 2 is forecast to be 70-and raining. And they already have a high pollen count. I immediately wrote down “Claritin” on my shopping list. I’m glad I looked at the forecast, because I will start taking Claritin (or Zyrtec) a few days out from the race. These are non-sedating antihistamines over the counter; I really don’t have much allergy problems, but I don’t want to be smote with a heavy pollen situation coming from the barren north. In 2007 there was yellow pollen coating everything. In 2008 we had rain, which helped greatly cut down on the pollen AND on the grit getting into your running shoes on the course.
70 and raining would be fine with me. It began raining last year in the afternoon. I still remained over-heated until around 4 am or so, when the wind kicked up, and I actually put on a long sleeved shirt at that time. Of course, fifty degrees would be nicer!
Some goals:
50 miles in 2007 reached at 458 pm
50 miles in 2008 reached at 433 pm
2009 Goal: reach 50 miles by 430 pm. Better goal: reach 50 miles by 4 pm!!
(Note: this has to be wrong, I need to re-look at the splits..)
In 2007, at 69.35 miles, I hit that AS in 25.11. In 2008, I reached that AS in 24.41 This year, my goal is to hit mile 69 in 24 hours.
In 2007, I made 75 miles at 27.06 In 2008, I made 75 miles at 26.28 This year, my goal is to get to mile 75 by 1 am- 25 hours.
(Hmm, this isn't making sense to me as I re-read this. I think I meant 26 hours, not 25.)
My big finishing goal is to go under 28 hours, so my goal would be to finish by 10 am.
(This goal seems correct still!!!!)
So there it is, all laid out.
Of course, it’s all subjective to change, based on weather, temperature, etc, etc,…!!!
"“Somebody told me you don’t know who you are until you do a 100-miler. I said, ‘Damned if I’m going to die and not know who I am.’ ”
-Matt Carpenter
I wrote this at work today, wasting some time away. My comments in bold are the ones I just added. I need to look at my splits again, I think what I typed the first time is a bit off.
Planning. Wow, I am actually looking at split times from my last two finishes at the Umstead 100 Mile Race, and projecting some goals, and mini goals.
My first objective is to finish the race in the time allotted. That’s big goal # 1.
It was fun to look at splits from the identical race and see where the differences were. I hit a low spot right about fifty miles in 2007-I finished 25 minutes slower in 2007 than 2008. I do remember feeling pretty low at that time, and that means I need to eat. My usual dinner time is around 5pm, so I was probably a bit low on the blood sugar. Got a bit slow around the 24 hour mark in 2007 also. (Now, this was also my first 100 miler, so it’s cool that I improved in 2008!!)
I caffeinated much earlier in 2008 and that helped me a great deal. In 2009, I plan on doing a better job at putting food in my face every hour, and making sure I have the caffeine coming on.
I snuck a peak at the ten day forecast (not that it means a hill of beans right now) and April 2 is forecast to be 70-and raining. And they already have a high pollen count. I immediately wrote down “Claritin” on my shopping list. I’m glad I looked at the forecast, because I will start taking Claritin (or Zyrtec) a few days out from the race. These are non-sedating antihistamines over the counter; I really don’t have much allergy problems, but I don’t want to be smote with a heavy pollen situation coming from the barren north. In 2007 there was yellow pollen coating everything. In 2008 we had rain, which helped greatly cut down on the pollen AND on the grit getting into your running shoes on the course.
70 and raining would be fine with me. It began raining last year in the afternoon. I still remained over-heated until around 4 am or so, when the wind kicked up, and I actually put on a long sleeved shirt at that time. Of course, fifty degrees would be nicer!
Some goals:
50 miles in 2007 reached at 458 pm
50 miles in 2008 reached at 433 pm
2009 Goal: reach 50 miles by 430 pm. Better goal: reach 50 miles by 4 pm!!
(Note: this has to be wrong, I need to re-look at the splits..)
In 2007, at 69.35 miles, I hit that AS in 25.11. In 2008, I reached that AS in 24.41 This year, my goal is to hit mile 69 in 24 hours.
In 2007, I made 75 miles at 27.06 In 2008, I made 75 miles at 26.28 This year, my goal is to get to mile 75 by 1 am- 25 hours.
(Hmm, this isn't making sense to me as I re-read this. I think I meant 26 hours, not 25.)
My big finishing goal is to go under 28 hours, so my goal would be to finish by 10 am.
(This goal seems correct still!!!!)
So there it is, all laid out.
Of course, it’s all subjective to change, based on weather, temperature, etc, etc,…!!!
Monday, March 23, 2009
There are people on my trail!
Okay, well, not a lot of people. But a dad with two kids, then about a 1/2 mile later, two teens. I was thinking Trevor spread the word about the great local trail!
A good run. About 50+ degrees and sunny, great day to run in short sleeves. I broke my new trail shoes in on their first run, new spiffy Wave Ascends. They feel lighter than my previous ones. I kind of rolled both ankles, in fact one is a little stiff, but I'm blaming operator error, not the shoes.
Reg and I are going to run this trail again on Thursday, and he's going to show me all the trail extensions that I've been missing, apparently my 3 mile trail can really be a 9 or 10 mile!
And does anyone know where my camera is?
A good run. About 50+ degrees and sunny, great day to run in short sleeves. I broke my new trail shoes in on their first run, new spiffy Wave Ascends. They feel lighter than my previous ones. I kind of rolled both ankles, in fact one is a little stiff, but I'm blaming operator error, not the shoes.
Reg and I are going to run this trail again on Thursday, and he's going to show me all the trail extensions that I've been missing, apparently my 3 mile trail can really be a 9 or 10 mile!
And does anyone know where my camera is?
Sunday, March 22, 2009
10 Miler
Went off without a hitch. Ran it on the high school track-didn't feel like messing with water bottles or routes or anything. Also, I don't like to run from my house when the husband is out of town. Too afraid the dogs will jump the fence and follow me (as they've done when I've gone to the pond without them.)
Realized I have Umstead in less than two weeks!!!!!!!! Started making my lists for the trip. Umstead is a very easy race to pack for. Two AS, one is at the main HQ, so you can pack the kitchen sink and not feel guilty about burdening a volunteer with your stuff, since you're the one who's hauling it in there.
This year I will pack the drop bags and put them in the suitcase. If TSA decides to yank it all out, so be it.
It looks like I will have two pacers! Both Steve Leopard, my original Umstead pacer, and Jason, who paced me last year, will be available to get some miles in with me. That's so cool. I hope I will impress them with my blistering speed walk throughout the night lol. (It has gotten faster!)
Too soon to start watching the weather in Raleigh yet!
Realized I have Umstead in less than two weeks!!!!!!!! Started making my lists for the trip. Umstead is a very easy race to pack for. Two AS, one is at the main HQ, so you can pack the kitchen sink and not feel guilty about burdening a volunteer with your stuff, since you're the one who's hauling it in there.
This year I will pack the drop bags and put them in the suitcase. If TSA decides to yank it all out, so be it.
It looks like I will have two pacers! Both Steve Leopard, my original Umstead pacer, and Jason, who paced me last year, will be available to get some miles in with me. That's so cool. I hope I will impress them with my blistering speed walk throughout the night lol. (It has gotten faster!)
Too soon to start watching the weather in Raleigh yet!
Monday, March 16, 2009
A Trail Goddess Run!
So I get out for my run after work. It's kind of nice out, mild but overcast. I run about a mile on the bike trail, noting my shins are tight. Run is kind of eh at this moment. I eye the trail on the other side of the road and decide to run my trail.
As I start up the trail, another runner comes toward me..it's Trevor! The only other run I ever see out here on the trail. We stop to chat about Mohican, and then I ask how far he goes on the trail. It turns out he just makes about a 1 mile loop, and doesn't know about the longer loop around the golf course. I ask if he's got the time, I'll show him more trail!
Such a fun run! I think I chatted his ear off. It was just nice to share dirt with someone, and especially show him a longer trail to run on. Trevor will be running the "Forget the PR 50K" and has been training well for it. This extra bit of trail will be helpful to him.
Sharing the trail with someone just really lifted my spirits. I felt like I had gotten a much needed lift to my pysche, so whether you knew it or not, Trevor, thank you!!
As I start up the trail, another runner comes toward me..it's Trevor! The only other run I ever see out here on the trail. We stop to chat about Mohican, and then I ask how far he goes on the trail. It turns out he just makes about a 1 mile loop, and doesn't know about the longer loop around the golf course. I ask if he's got the time, I'll show him more trail!
Such a fun run! I think I chatted his ear off. It was just nice to share dirt with someone, and especially show him a longer trail to run on. Trevor will be running the "Forget the PR 50K" and has been training well for it. This extra bit of trail will be helpful to him.
Sharing the trail with someone just really lifted my spirits. I felt like I had gotten a much needed lift to my pysche, so whether you knew it or not, Trevor, thank you!!
Tuesday, March 10, 2009
Why I Like Running Ultras
Some various snippets from some commentary around the internet. Pics are from Jefferson Memorial Forest, this past weekend run.
From Brian McNeill race report:
" I'm still in search of the white-whale of a Boston qualifying (or "BQ"as road-runners call it) time. I ran well again, dropping my PR by a fewmore minutes but fell 00:57 short of the standard. This marathon stuffis crazy. Seconds really do matter. No time to pose for pictures, greet friends from elsewhere in the country at an aid station, go through dropbags, eat turkey-cheese sandwiches, change socks, or push fist-fulls ofGummi Bears into my mouth (not that they have real food at road races). "
This is a snippet from a report, on the Kickrunners forum, on a runner's first ultra:
Quote: "My mind is in a whole new place as to what my body can do. "
And then the reply by another ultra runner: " ....& therein lies the hook."
Sunday, March 08, 2009
Saturday Run
I had decided that Friday I got to play on the trails, then Saturday would be a road run, on loops-to get me used to mental toughness, because Umstead is a looped course. I also figured Saturday’s run would be tougher, since I had done a hilly trail course the day before.
I had decided to run at Cherokee Park, a nice park within the city of Louisville. They had a nice path, which was actually half of the road, throughout the park. If you just ran the shorter loop, I believe it’s around 4 miles or so-up and down hills.
I ran in my skirt and tank, it was that warm at 830am. I carried one hand held bottle, and set off down the road. I opted for the “Scenic Loop” and just followed other runners down the road. I soon found myself in the neighboring park, Seneca Park, which I had never run in before. The sun was out and hot on me! I turned around at the five mile mark, to make my way back to my aid station (my car)-I was pretty much out of water and in need of an electrolyte cap-I could feel the salt on the face. When I got back to my vehicle, I was already at the 10 mile make-cool, half my run down already!
I then just made shorter loops through the park system. I played my Zune this whole run, and had fun people watching all the runners, walkers, and bikers out on this day. I run alone 99% of the time, so I find it fun to actually see others out enjoying themselves.
I had to actually stop at my vehicle and apply sunscreen to my neck and upper arms, I could feel them pinking up. I decided to end my run doing something I hardly ever get to do-with food and a beer! I ran up to Bardstown Road and ended the run at Quodoba, where I celebrated with a huge chicken quesadilla and a beer. Tired, smelly, sore quads, but nothing else hurt. A successful back to back run for me. I am hoping to get a 13 mile or so done at home this week, and then it’s looking taper time!Weekend Training!!!
I spent the last three days in Louisville, Kentucky.On Friday I was able to get out for a nice training run on the trails-The Jefferson Memorial Forest. The trails I ran on were some of the trails that compromise the “Lovin the Hills” 50K which had just been held a few weeks ago. Kentucky had also been the victim of a vicious ice storm right before the race also, and there were downed trees everywhere.
I had stopped at a cool store on Thursday, called the The Trail Store. This store has clothes,equipment,nutrition for all hiking/running outdoors. There is a mountain bike store attached to it, along with a map store. I picked up some Hammer gels, a Bunn band. They even had Moeben sleeves but I decided I couldn’t get that trendy yet out on the trail! I also picked up some topo maps of my local park, and also a topo of Jefferson Memorial Forest.
Having a good map to look at the night before, I found two spots where the trail crossed roads, and I was able to find those spots on Friday and stashed some Gatorade. I then drove over to Welcome Center, said hello to the staff and told them where I was headed-out of the Siltstone Trail.
This is a great trail! Dirt, single track, pretty non-technical. Just a nice dirt path with well marked blazes. It reminds me of the trail at Mohican-lots of ups and down.
The weather was as nice as promised-in the 60’s, with humidity. That was the strangest part for me; in Ohio it’s been so cold with almost no humidity it was funny to experience. I wore capris and a tank top; but I also tied a long sleeved shirt around my waist and carried gloves-if something happened to me, I needed a bit more clothes. Having the Gatorade stashed really helped; I knew how far along my hydration was and thissection was just great running!
I returned to the Welcome Center and told the lady working I was heading out on the Horine Section, which I had sign up and get a permit for (free.) I still don’t know why they have this. I also ate a tasty jalapeno and cornbread muffin for lunch, then ran down the road for the next part of my run.
I couldn’t find my original trail I wanted to run, a 5 mile red trail,u so I started down the blue trail. I had my Garmin on, and it would tell me my mileage anyways. The blue takes you up a big climb, and after about one miles I was pleased to see it dumped me on the red trail. Around here, I fished out my iPod for the first time. My energy was flagging a bit, after 14 miles of trail, and I hoped it would pump me up.
I hit a rough patch through here. I was starting to feel a bit whiny, out of sorts (NOT my usual trail self, as I had been earlier out on the Siltstone Trail, smiling as I went along). I started up a long muddy climb, and got a sharp pain in my knee-ooouch!
”Stop Whining” I yelled, out loud, to myself. I eyed a log a few feet up the trail-when I got to that log, I would start this section of trail over, again. I stopped at the log and took some deep breaths. I did feel a bit better by simply yelling at myself. I also ate a Paydar, since I figured my blood sugar was also low (despite a corn muffin previous.)
The whining stopped,but now I was having a weird irrational sense of getting lost on the trail. The red section is a loop,with a shortcut trail across it. I was just afraid I would take the wrong turn and end up repeating the whole loop again. I was pretty happy when I ended up back at the trailhead to the blue trail, and the downhill back down to the Welcome Center. I still haven’t figured out my weird feelings on the Horine Section, but I still got 18 miles of very solid training it.
I went back to the hotel, did the ice bath and showered, and went out for Ethiopian Food at the very cool Queen of Sheba resturant, and got ready for day # 2 of a long run!
Subscribe to:
Posts (Atom)