Wednesday, September 10, 2014

Week in Training: Week Eight

Last week I ran The Ring, a lovely 71 mile trail in Northern Virginia.

Monday I woke up and felt like I had been run over by a truck, and then run over again. I took the dogs out for their hike and that helped limber up the legs.  My lower legs had a bit of the "cankles" look and I was tired. I took full advantage of my Monday off work and stayed on the couch with my legs elevated, watching house renovations all day long.

Tuesday I was still a bit tired at work, and glad to NOT be running. I still had a bit of DOMS, but I had recovered from the truck run over feeling.

Saturday I went off for a run.  It was very hot and humid-at eight am! So I took it easy. The legs felt good, but I was tired on the uphills.

Sunday I felt horrible.  I guess I should also explain that on Saturday I also baked a bunch of cookies; brush-hogged some of our property; and painted the huge bookcase in my office.   Hence, I overdid it a bit on Saturday.  I went shopping on Sunday!  That was tiring itself.

I looked up my running schedule for the week, and found, to my delight, that Monday was an OFF Day! Who am I to argue with my schedule?

I also read a couple of articles on marathon recovery.   To no body's surprise, sleep is mentioned over and over. The problem is, it is one thing to know you need the rest, it's another thing to actually get it.

There was also a great article on recovery on that I would recommend reading!

I took another zero day on Tuesday. Work was stressful and I was not feeling motivated. Today, Wednesday, I'm feeling a little antsy for a run so I believe it's time to get back to it!

Saturday, September 6, 2014

Fueling Results for The Ring

This is my recap of how my nutrition planned worked-and didn't work for The Ring.

Start to Camp Roosevelt-I had Tailwind Nutrition in two of my bottles, 200 calories there. I also used just gels for the first 25 miles. I filled up one water bottle with Gatorade at Milford for some electrolytes and a few more calories. This worked just fine, I ate every gel on me and was hungry!

I also took a Tums-500mg calcium about five hours in, and then repeated this about every 4 hours after that.

Camp Roosevelt-it was busy here making sure I got new gels, my netting, and more calories and nutrition. I ate a bunch of watermelon and a few bits of cantaloupe because it looked very (and was) very tasty, but not so many calories. I ate a bit of PBJ.  Did I drink an Ensure? (Can't remember.)

Anyhoo, I left Camp Roo with a big fat belly, maybe a bit too much food in there, but some slow walking and burps got the stomach to settle down.

Eating on the annoying Duncan Hollow climb was an Ensure and a gel or two.

Crisman Hollow-I drank a Cranberry juice here, ate 1 1/2 grilled cheese sandwich. Again, a bit too much food, but the hot sandwich tasted good!

I ate some Hot Tamales going across Kerns. They were a bit too hot for my mouth, but I ate one at a time. I also ate some Strawberry Lemonade Chomps.  I had some Honey Roasted Peanuts with me and was not even remotely interested in them.

At Moreland Gap AS I had some soup, some gingerale, a few pierogies. I picked up my Epic bar here.  I nibbled on this on the climb up Waonaze, taking little tiny bites.

The Epic bar is a bit greasy and it started roiling in my stomach. I took and chewed up an entire ginger candy. A little relief.  But I could tell a hurl was in my future. So I drank some water, so the solids would have something to attach themselves to.

Yep, a few minutes later,  I'm heaving.  The Epic Bar did not work!  The rest of that section, I worked on water and sipping my Ensure. It had 350 calories, and I believe I got most of it down.  This was my big low spot, where I contemplated stopping. After Woodstock, there is no place to stop.

At Woodstock, I drank some soup, ate a quarter of a quesadilla, which was tasty but just hard to get down. I also drank a few cups of ginger ale.

At Powells  I drank more ginger ale, had a little soup.  For the rest of The Ring I had Gatorade in one bottle, and another bottle of Ensure. So maybe 500 calories for 8 miles. Not too good, but sometimes better than nothing.

The Ensure really saved me on this Ring.  The body never got a chance to get cooled off, except at Powell's spring, for ten minutes or so. I believe this played a big part in trying to get food to stay in your stomach, and to be able to chew and swallow to get that food in your stomach!

Things I forgot about: My half-serving of Ultragen, and the Tailwind Endurance powder that was in my drop bag.  I really should have written myself little notes about what to do at each AS, like I do for a 100 mile race. I was brain dead and not even looking through all my stuff in the last few AS.

Items I also tried: beef jerky. A fail for this Ring, but I will use again. My mouth was just too dry for it.

Nut Butter: Also a fail for this Ring, but I've used it before and found it delicious, in the Zion 100.  It was the same as the beef jerky, my mouth was just too dry and found it unpalatable to get down.

Some things worked, some things did not. It's just hard when the temperature of the body does not drop and makes the systems work overtime.  My next 100 mile race is in October, so here's hoping for some cooler temperatures!

Wednesday, September 3, 2014

The Ring Report 2014

Graphic by Helen MacDermott
It's hard to believe that I have 4 folders of pictures on the computer from 4 Rings. It's less hard to believe that I am not so bright and keep returning to Northern Virginia to run in the heat and humidity on Labor Day weekend.

There's another huge numbers of runners starting The Ring, 50.  It's a pretty uneventful climb out of Elizabeth Furnace, the early morning is not as humid as 2013.

Dan Winkle on the East Ridge

 I have managed my hydration well for the first thirteen miles. I carry 3 bottles for this section, and I still have a 1/2 bottle of water when we get to the wonderful volunteers at Milford Gap.  Reload the water bottles, and now it's off to Camp Roosevelt, mile 25.

Camp Roosevelt to Crisman Hollow Road

Camp Roo is again the rocking aid station.  I get my drop bag, hear Sniper has been smack talking about me while I am out on the trail; eat some wonderful watermelon and cantaloupe, make sure I have my netting, and decide it's finally time to face the bugs and then Waterfall Mountain on the next section.

I have my goals for The Ring; I look at my watch when I am getting back on trail: 237 pm. Hey, I probably did get to Camp Roo before 230 pm! Woohoo! (I believe that was the only time goal I achieved for The Ring.)

Back on trail, the infamous Duncan Hollow Trail section
Carter's words from last year sums it up:

"I was trying to describe to Alan (my husband) how that long stretch of trail through the Peach Orchard/Duncan Hollow area is aesthetically uninteresting, has almost no view, and grinds you down by that slight but wearying uphill grade as one approaches Waterfall. I finally described it like this: "It's like walking through a bland office corridor in Purgatory."

It's hot. The bugs are out. It's monotonous.  Mike and I scoop water from the two little tiny water crossings in the first two miles over our pulse points-neck, insides of elbows, over our heads.  It makes you feel better for at least one minute or two.

This pretty much sums up Duncan Hollow!

This is Duncan Hollow, 2010, a more fresh growth after the fire

When you are almost out of the new growth area, you skirt the trees-but then, you hike a little more and skirt the trees again-and it almost feels like you have just repeated yourself.

Finally we return to the woods and descend Dry/Big Run, whatever it is called.  It's certainly dry this year. Some hikers ascending tell us Shelly has just encountered a rattlesnake right in front of us and stay to the the right.  Yikes!!

Then it's time for Waterfall Mountain. Ah, Waterfall. Your reward for Duncan Hollow.  (This is why Reverse Ring rocks. You get to descend Waterfall, and Duncan Hollow, the other way, is a great gentle downhill all the way to Camp Roo.)

I glance at my watch as I turn right and start counting steps. I count to a 100 and start over. I don't bother keeping track. I pass Larry who is sitting and says he is out, heat exhaustion.  I get to the top, and try to do math-subtraction. I finally figure out my Waterfall Strava segment is 25 minutes-same as last year.

Crisman Hollow-Kerns Mountain

The Browns are handling the Crisman Hollow Aid Station and I eat 1 1/2 grilled cheese sandwich, drink one of my cranberry juices from my drop bag, change shirts, and make sure I have my light with me.  It is apparent that I am not going to meet my goal of getting to Moreland Gap before the sun sets.

There is a little bit of a breeze up on Kerns and I am grateful.   Most of us runners it seemed got overheated on the previous section, and I am no different. It was just not possible to get the core temperature down at all during The Ring.

I SAW A BEAR!! I was about a 1/2 mile past Q's View, and I look over in the woods, to my right. About twenty feet away is a BIG BLACK BEAR!

I scream. The bear jumps and runs down the hill. He (or she) is long gone before I can even get to my camera. This shakes the fatigue off-for about five minutes.

I always fall on Kerns. Really.  That is why I am not joking when I say "Kerns got its blood tribute, and I can continue."

Darkness falls. It's pretty uneventful.  I catch up to the girls-Shelly, Helen, and Katie at Moreland Gap. Now we're together and starting up Short Mountain.  The climb up from the road seems long and unfamiliar in the dark.  The climb does nothing to help the body temperature.

I've ate a little bit at the aid station, but I know I need more calories.  But the poor body is trying to deal with the elevated body temperature and doesn't want to divert a bunch of blood to the stomach.  My packed food is not sounding too appealing.  I will devote another blog post to my nutrition and hydration failures.

We catch up to Dan through this section.  He's not feeling that great, but this is his first time in Virginia on any sort of technical footing. We try to pull him along, but he drops back behind us.

Edinburg to Woodstock 

The big climb up to Waonaze Peak does a number on me. This is where the wheels fell off for me.  I tried my Epic Meat bar. I nibbled on it, ate about half the bar.  But in an hour or so, the greasiness of the bar recoiled in my stomach. I ate a ginger chew, felt better for about three minutes.  I sipped on some water, knowing I was going to puke soon, and it's better to have some liquid to puke up rather than just some small random pieces of food.

I puke. The stomach feels better, but not better to the point of putting more food into it. Ugh. The night has not cooled down at all. I  I even think about quitting.  I have nothing to prove, and 50 miles is a pretty good training run for the upcoming 100. Ugh.  We haven't even gotten to Woodstock yet, there's still Powells to go, and THEN we have to climb Signal Knob!

Then the awful horrible physcial feeling lessens a bit, and I go on. I wish it was light enough to see the ridge on the right, as in the daylight it helps you gauge how close you are to Woodstock.

But then there's the opening to the left, and I knew we've finally made it! With the Garmin long dead, I ask what time it is. "4 am." I snort to myself, I believe my time goal was 230 am.

The thought of quitting is out of my head, of course.  I drink some ginger ale, a little soup, a square of a quesadilla and have to turn down this wonderful looking scone! The quesadilla is hard to swallow, so I know I would waste that wonderful looking scone.  Shelly and I are out, on our way to Powell's Fort.

Daylight arrives on our way to Powells.  We sink gratefully into chairs at Powells and have some  last aid before our climb.  The  Aid Station is twenty feet from the spring!

The spring is functioning well and is ice cold. I splash water over my pulse  points, head, neck. I am delightfully cold. I even have a bit of a chill. It's wonderful. It is the only time I have felt cold-or pleasant-this entire 66 miles.  This lasts for, oh, about ten minutes. But it was wonderful

Shelly and I get to the far end of the reservoir, and find, to our amazement, a BENCH!!! Of course we use it.  We still have a bit of road to go, before the climb begins.

There's the climb. At least the road has been graded, in the last year, so there are no longer ruts to jump across. We climb and climb and climb.  And finally get to the  Overlook.

 Now it's time for the last section.  I tell Shelly about my first Ring, where I see the sign that says "Parking Lot 3 miles."  3 miles? All downhill? Sweet.  That should be at least 10 minute miles, I'll be done in 30 minutes! Ha ha ha ha ha ha hah hah ha!!

The happiest I've looked on Signal Knob.

Actually, I have to say this was my "most pleasant" Signal Knob experience, probably due to Shelly's happy personality. 

  We joked and complained and passed hikers, some of who knew what we were doing and congratulated us.


And then, finally, we are back. 27 1/2  hours after we started, another circumnavigation of the Massanutten Trail.

Why do I keep doing it? I heard, on the trail, from other runners "you've run this before? And you came back?"  Well, what is the snappy repartee for a 4th time offender?

I don't really know.  The Ring and Reverse Ring is ALWAYS good training for the Massanutten 100 Mile Run.  So there is that.
I get to see friends that I only get to see briefly at other times of the  year!  I get to run on some very challenging trails and spend a day-and night-playing in the woods, with no particular goal except to complete the journey.

So thanks for another year, mighty co-directors Bur and Quatro, the greatest volunteers!!!, VHTRC, and my fellow runners.

I want to give a quick plug for the newest members of the Fellowship of the Ring, congratulations, you are now eligible to run RevRing! Where Signal Knob is an easy climb, and Duncan Hollow is a nice easy, bug-free downhill run!!!

Monday, September 1, 2014

Welcome September!

Crossroads, choices, turning points...
I finally acknowledged in August that the year 2014 has just sucked. I tried to be positive, but the life events kept wearing me down. I had two positive events-my two 100 mile finishes-to be proud about. But other than that? Not so much.

September 1 has now arrived.  The dog's health situation is resolved. The house electrical wiring is complete. We had found a person to do all the dry wall repair and that project is underway. Which means a total house de-clutter and repainting-which can be stressful in itself, but much needed, and I look forward to reorganizing and creating better spaces here at the home.

The heat and humidity will be dropping soon and we will sleep with the windows  open and the fan running. After The Ring I look forward to some good recovery, good times with the 10th Annual YUTC race, and to slip over to the Laurel Highlands for a "Gate to 8 x 2" last training session before Uwharrie.

So here's to a GREAT fourth quarter of 2014!!


Wednesday, August 27, 2014

Fueling For The Ring

 Want to read about The Ring 2014 and not the fueling strategy? Click here!

Planning on nutrition and hydration for The Massanutten Ring can easily be the same as planning for a 100 mile run. Although 29 miles shorter, there is also far less (but awesome!) aid stations for The Ring.

Milford Gap Mile 13.1   
Camp Roosevelt  Mile 25   5 hours
Crisman Hollow Road 34.3 3.10 hours
Moreland Gap Road 40.7  3 hours
Edinburg Road 48.7  3.30 hours
Woodstock Tower 56.9 2.25 hours
Powells Fort 62.7  3.15 hours
Finish Mile 71

I target 300 calories per hour, so I need to carry 5 x 300 calories= 1500 calories to get to Camp Roosevelt, for example. Yes, there will be limited aid at Milford Gap, but it's always much wiser to bring your own calories.

For the rest of the aid stations, it will take me approximately 3 hours or so between aid stations, so my rough estimation of food stuffs will be 900-1200 calories to carry.

For the record, I always seem to have extra food that I haven't ate when I come into the next aid station.  I am going to try and focus on eating my calories, so I need to plan out what will taste good.

This is the tricky part. Rereading my old run reports and race reports, my stomach has been turning from my old "iron stomach" to becoming a bit more fickle after around mile 50.  Last year, during The Ring, I was nauseated.  Same with my Zion 100 Race.

Items I am going to try this year:

Tums on a schedule. I am going to take a Tums every 4 hours.  That is not too much Tums. It's just calcium carbonate.  I will also carry extra Tums for nausea,  but I am hoping this Tums experiment will work.

Tailwind Nutrition: I bought a bag of this a few months ago. I've used it on shorter runs.  I drank a bunch of it hanging out at the Ouray Aid Station at Hardrock. It's a bit salty, but that did not bother me.  I am going to fill two of my three bottles with Tailwind to start The Ring.  I am also going to put two servings of the powder-actually the caffeinated version-into my drop bag, for Woodstock.  That will be easy calories, with a serving containing 100 calories and 35 mg of caffeine.

Ultragen: My recovery drink from First Endurance! LOVE THIS!  I will use a half-serving (one scoop) in a water bottle, probably around Edinburg. I did this during Zion and I think it really helped.

It is more the savory items that I want to eat, late in an ultra.  I will use gels for the first half of The Ring. They are easy to carry, I have less water to drink in the first 25 miles, and my stomach will still (hopefully) be good.

A new item I am trying: Epic Meat Bars

  11 grams of protein, 200 calories.  I ate one today.  It tasted okay.  It tasted like soft beef (or in this case, bison) jerky.  I have them stashed in the drop bags also. In the case that the "sweet" foods are nauseating me, I can try out the savory side.  It's not that many calories, but any calories can be good if they stay in your stomach!

Items in the drop bag:

Honey Roasted Peanuts
Cranberry juice
Nut Butter

Payday Bar
Hot Tamales
Beef Jerky
Some assorted gels
Epic Bison Bars

Food I won't be carrying:

mouth watering Beef Medley with vegetables + potatoesI tried this on my 20 mile run at Mohican.  I guess I was expecting more pot roast flavor. No. Not so much. I did eat it on my run there, but this item won't be tempting me at mile 48 at The Ring.  I guess I  was expecting "Dinty Moore" type flavor, but it was pretty bland.

I will be sure and post how my nutrition and hydration plan works for The Ring 2014!

Monday, August 25, 2014

Week in Training: Week Nine

For the record, not even close to the same category as John DeWalt Tough

I would characterize my personal life last week as horrible.  My dog had surgery and is doing just fine. My reaction to the surgery was not fine.  It was very traumatic to me-probably more so than the dog. I didn't get all my runs in, my eating was awful, and sleep was horrible.

On Friday I travelled to Mohican for a nice soothing long run, only to get a flat tire as I arrived.  With the help of a nice man, I got the tire changed and the tire repaired in Loudonville.  I canned that run because I was just emotionally spent with how the week had gone.

Saturday I bailed on a family reunion, got my run in, pottered around the house, cleaning and cooking.  I think my bit of "nesting" and getting things redecorated is my way of dealing with the stresses of my life right now-these are bits that I can control-like painting a wall or cleaning the bathroom.  That made me feel better. 

Sunday we visited the dog in the hospital-she's just fine! so good to see.  Went to lunch with my husband, had pizza and a beer, and then went and saw "Expendables 3" a completely mindless and entertaining action packed movie.   That's the most time my husband and I have spent together, outside the house, in six months or so.

That Sunday really helped my stress levels. I'm about 80% less stressed than last week-I was a freaking mess last week, so I would say I'm about 40% stressed right now.

I ran exactly 22.95 miles last week.  Let's just call it a taper for The Ring.


Saturday, August 23, 2014

It's Time for The Ring Again!

It's the most wonderful time of the Year. Of course this pertains to the time frame before The Ring and about 4 hours after finishing The's that weird time of actually running The Ring that is kinda uncomfortable.

I just re-read all my Ring reports. It's useful in that it helps me remember small details and larger issues that may have occurred.

2010 The Fellowship of the Ring
2011 My second Ring
2012-I foolishly ran a boring 50 mile race in Michigan instead of The Ring
2013 Part One
2013 Part Two
2013 Part Three

It dawned on me that it could be useful to look at my splits from the last few years, as The Massanutten Trail has not changed at all, so this will be the same course!

My "A" goal will be a sub 25 hour finish.  Slim and I finished in 25.01 in 2011! 

Goals for The Ring 2014

Camp Roo-arrive any time before 230 pm

"I was trying to describe to Alan (my husband) how that long stretch of trail through the Peach Orchard/Duncan Hollow area is aesthetically uninteresting, has almost no view, and grinds you down by that slight but wearying uphill grade as one approaches Waterfall. I finally described it like this: "It's like walking through a bland office corridor in Purgatory." -Carter Wiecking, VHTRC'er

Crisman Hollow Road-arrive before 5 pm

Moreland Gap-get here before dark!

Woodstock before 230 am

Signal Knob-before daybreak

Slim at SK at daybreak w/me 2011

It's almost time for the festivities to begin!