Running Village 50K 2013

So this race was another local 50k that I had run previously. It was run on some trails in Cedar Falls Iowa about 60 miles from where I live. This was the second running of the race with last year being the inaugural edition. Some changes had been made to the course so it was really like running a totally different race. In the previous year there was a 25K and a 50K option consisting of one or two 15.5 mile loops. This year the options had changed to 10 mile, 20 mile or 50K options. I was running the 50K. I knew the course would be fast and not very technical based on my previous years experience so I was hoping to perform well and possibly set a personal record. My previous fastest 50K had been run in 2011 at the Trail Mix 50K in Rochester Mn.

As seems to be the case on all my runs I worked late the night prior and finally got into bed about 4.5 hours prior to when I needed to leave to make packet pickup. As luck would have it one of our dogs decided to be a shit head and jump on the bed and off the bed while alternately whining and scratching the door. Never did find out what his deal was but he effectively kept me up all night. Thanks Joe. I rolled out of bed with the alarm bleary eyed and none to happy with my chances to PR. I stopped for the traditional Hunny Bun and Gatorade and made my way to Cedar Falls. When I arrived for packet pickup it was still dark and not too many people where in the running store that was sponsoring the race. I gave them my name, picked up my packet and parked my car by the starting line. I made contact with my other friends running the race, Ross S, Ross K and Kelly, and we chatted and milled about until race start. Mostly bitching about how cold it was. Eventually we all lined up behind some cones waiting for the start.

The RD gave some last minute instruction and off we went. By my count there were about 31 individuals running the 50K. We had a controlled start as we were required to follow the RD riding a mountain bike until after about half a mile he pulled off and the race was on. The fast runners took off and I fell into  pace that I hoped would gain me that PR.  The race now consisted of three 10 ish mile laps of mountain bike trails and single track.The first lap would be exploratory. I just kept a constant pace as I went up and down the rolling hills and through the winding single track. Some of the course was one way and some was two way traffic. I saw some good views as well as seeing  the leaders coming back at me at some point. I decided that if I was ahead of the race plan I would use the second lap to take pictures of some of the views. I mean seeing the scenery is a big reason I like running ultramarathons in the first place. I was able to to speak briefly to both Ross and Kelly during this lap, they were both running ahead of me and running hard. Ross looked to being contention for the lead.

As I headed back to the turnaround at the end of the first lap I could see that the 20 mile race had started. I saw those racers heading toward me in the opposite direction. I finished that first lap in 1:42 hours. As I had intended I pulled out my phone and prepared to take some pictures on the second lap. I found that it was necessary to carry the phone in my hand to do this efficiently. I also found out I needed to be careful if I didn't want to take a tumble. However I continued ticking off the miles at a good clip. I passed the 25k mark in 2:30 hours. It really helped my pacing to know where I was on the course due to the previous lap. I once again saw Kelly and Ross on this lap. Kelly looked to be somewhere in the top 5 females and Ross appeared to be running in 2nd place. It was hard to tell, as by now there was a mixture of 50K, 20 Mile and 10 Mile runners on the course. By the time I started the third lap my phone was dead. So I was sans photos and sans music.

The third lap was a copy of the prior two, however I was starting to drop off the pace a bit. I estimated I was slowing down about 30 seconds per mile. It was also during this lap where I actually felt like I was racing. I had been being trailed for about 4 miles by another runner who was making steady progress in closing the gap. I entertained myself by imagining I was holding him off at Western States and we were running in the lead pack. I managed to hold him off for about 6 of the 10 mile loop but eventually he did pass me and  he then finished about 2 minutes ahead of me. Once I hit the last aid station I saw another racer that I thought had outpaced me long ago. Ultras being ultras I had caught him through relentless forward progress. The race was on again as I tried to put as much distance between him and I as I could. I ran hard thinking he was behind me, I kept sneaking looks over my shoulder at the turns to see if I could spot him. I never saw him but I put that down to the foliage and the winding course. Once I emerged from the woodline and hit the last 1.5 miles of running trail to the finish I didn't look back but just focused on the finish. I crossed the line in 5:07:02 a PR by almost 18 minutes!!!! I turned and looked back down the course to see I had been racing a ghost. The runner I thought was behind me was nowhere in sight and actually he finished 5 minutes behind me.

It was a great race and a good time. I PR'ed and won my age group. For the first time I also ran the entire race. This was the first ultra where I had not walked one step. Ross came in 2nd overall and accomplished a PR as well. Kelly PR'ed and also won her age group. I am looking forward to my next race.

2012: The Year of the Ultra

So I started out to make this post my third annual Former Action Guy by the numbers post. As I started writing I realized this year's numbers were dominated by my ultramarathon running. I decided this post was not going to be about the numbers but about the year of the ultra. This year really started for me in November 2011, that is the month I got serious about nutrition and training for my desire to complete a 50 mile ultramarathon. As many of you read on a previous blog post my first attempt at the 50 mile distance was disastrous in 2011.

Well as they say it is mind over matter. Once I truly committed to my goal, things started falling in place like dominoes. I lost 35 pounds and have maintained that weight for over a year. I am lighter now than when I left the military in 2004. Less weight equals more speed and I set personal records at almost every distance I ran this year. From the 5K distance all the way to the 50 Mile. Not bad for an old guy. I committed to training and ran just short of 2600 miles in 2012, I competed in and completed 3-5K, 2-10K, 1-15K, 3-13.1 mile(half marathon), 2- 26.2 mile (marathon), 3-50K ultramarathon, and 2-50 mile ultramarathons. I even attempted a 100 mile ultramarathon but had to drop out at mile 90. So that distance will have to wait for 2013. I have been training and scheming and racing for a little over a year now.

But it isn't just about the races. The focus on training and nutrition has made me more aware and alive than I have been in a few years. Running has allowed me to meet some awesome people this year and for the first time since I left the military I have some people I can call friends. Friends that will drive 5 hours just to hang out and run all night or friends that will show up at your house at 3AM to accompany you on a training run or friends that will offer their hospitality and support time and again. Ultrarunning has allowed me to become part of something bigger than myself again. It has also allowed me to give back as I raised money for several charities this year. Charities like the Special Operations Warrior Foundation and Team Red, White, and Blue.

2012 was a great year and I am rolling into 2013 with some lofty goals. I have already scheduled 6 races for the upcoming year to include another 100 mile attempt. I also plan on taking some trips into the wilderness to climb and run. Things my friend Wilderness Bob would call the "adventure life." I am looking forward to it.

1st Annual Running Village 50K

I decided to run this race at the last minute..at least for me. I registered only 2 weeks before the race when I found out about it from my friend JD. I decided it was a much better fit for my 100 mile training schedule than my original plan of running the Des Moines marathon. This turned out to be a good decision. A muddy sloppy trail race has a lot more specificity than a road race.

The race was held on a Saturday morning and I knew things were going to be hectic based on my usual Modus Operandi of trying to fit 10 lbs of shit in a 5 lb bag. So I officiated a highs school football game the friday night prior, got home about midnight and packed for the race and work the next day. There would be no time to come home after the race. I got to sleep about 0100 and set my alarm for 0430, intending to drive the 60 miles to race start and pick up my packet at 0600. The race was to start at 0800. JD was running the 25K and we had I planned on running a little before hand to warm up.

Well as as usual no plan survives first contact and I suddenly awoke at 0600 and leaped out of bed. Crap!!! I might not make packet pickup that ended at 0730. I threw on my clothes, grabbed my stuff and got in the car. To make matters even better it was pouring rain. I stopped at the gas station and fueled , bought 4 gatorades and some donut sticks. I was then on my way chugging the gatorade and eating the donut sticks.Not the preferred pre race breakfast but it is what I had. I called JD on the way and he picked up my packet for me. So when I arrived at the race start all I had to do was get it from him and get dressed in my car as the rain continued to fall.It was so wet I decided not to take my phone. There would be no pictures this race which was a bummer because I saw a lot of cool things.

The race would be two 15.5 miles loops mostly on single track with a few miles of pavement. The race started in front of a pavilion in a park and headed east into a city park and state preserve. I heard there were 90 some runners registered for the 25K/50K but it looked like a lot less at the starting line. I think a lot of people bailed due to the weather. This was the first year of the event so support was really low key but the swag was awesome. It was sponsored by a local ultra runner and running store owner so he knew what runners wanted.

The race began with literally a READY,SET,GO!!! I hit my watch and off we went.We ran down a paved bike path for about .5 miles then turned left into the woods and hit the single track mountain bike trails. For the first 3-5 miles we would loop back and forth on these trails, crossing the pavement periodically and heading back into the woods. I was maintaining about a 10 minute per mile pace and just concentrated on staying steady. At one point I was leading my little group of runners when we got to a trail intersection. We had been told to keep the flags on the right but one of the volunteers motioned me to head the other way..so I did. I got about 25 yards down the trail when he hollered for us to turn around. So of course now I was at the tail end of the train of runners and lost about 6 places. I slowly made this up however of the course of the next few miles. I hit the first aid station at about 30 minutes but I ran past it as I was feeling pretty good and had plenty of water and gels in my hydration pack.

The rain had stopped by this time but the course was a wet muddy and sloppy mess. It consisted of twists and turns and a lot of little rolling hills. We also hit the occasional sandy spot or steeper hill.
Here is a course preview



At approximately mile 10 we hit the second aid station. I did stop there and got some fluid and calories. I had been running with the same basic group of people but shortly after this aid station I hooked up with another runner named Tim. We talked as we hit some steeper terrain including a series of railroad tie steps. Tim had run quite a few ultras including a 24 hour race. I ran with him for about 5 miles until we hit the berm and bike trail that would loop us back to the start/finish line.

I finished the first lap in 2:29. I spent 6 minutes changing my socks and drinking another bottle of gatorade and was off on the second lap. As is usual on these races the second lap was different than the first. Although the course was the same it felt different. Even though I ran it slower it felt like it went faster. I was pretty happy at my energy levels as I passed a lot of people that had gotten a head of me earlier. My IT band and hamstrings started to bark at me a little bit which probably slowed my pace some. I was in good spirits though and talked to others along the route. With about 2 miles to go I passed the runner Tim who I had been taking to on the first lap. I finished the race in 5:29:59, 10 minutes of my best ever 50K time but I felt like I could keep going strong. As a training run this was a good effort.