Friday, March 30, 2012
2. Her name is Alice- she's a black and tan German Shepherd puppy, and she joins us next Thursday.
3. REI 20% Coupon-how come these show up when I don't have an item on my shopping list? I've got a wind/rain jacket, rain pants, hat, new running shoes, Jet Boil; I'm good with my current running tops and bottoms, sleeping bag.
Do I look at the backpacks for children?
Yes, laugh if you will. But I have a very short torso-quite hobbit-like. The G2 Pack I bought I like, but it hits me in the neck and also low on the back, just a little too uncomfortable for my liking.
4. Balance-it's been a fine line this week, with the dog issues and working. Next week is also 6 work days in a row. And a new puppy. And training. I've rearranged my long run for next weekend to NOT go to the Laurel Highlands but go to Mohican instead.
5. Weekend Racing-this weekend, there are two races going on-the Umstead 100 Mile Race, and the Barkley. Kind of like total opposite ends of the spectrum. I am looking forward to following both races as I work all weekend long!
Monday, March 26, 2012
It's still a good read. And read the comments that other athletes left, about their experiences.
Yes, I want to scare you. A bit. OR actually, I just want you to be aware.
You think of blood clots in ..old people. You don't think about ultra runners, or triathletes, being the ones who who develop these blood clots.
Yet we are prime candidates for these.
Okay, Athletes tend to have a lower resting heart rate. This results in blood flowing slower through the body.
Dehydration-this plays a factor in your blood viscosity. More dehydration leads to thicker blood.
Falls, bruises? Nah, this never happens in an ultra. (Non runners would call this "trauma") Ultra runners? Well, we took a face plant eight hours ago. No big deal, right? I got a little banged up. Got some bruises on my quads, knee, arm. No big deal.
Due to this trauma, there may be a clot forming at the spot in the cell wall. This is your body functioning normally.
After the race is over, we get into our car, or onto an airplane, and travel hours back to where we came from. We spend hours in a cramped position.
Meanwhile, the thickened blood is pooling.The body is still dehydrated. The body is forced into the worst position to get the blood pumping throughout the body again. This is where the start of a clot in the legs (in the deep veins) can begin.
Why I am posting this again?
Well, another well known ultra runner, Amy Sproston, had posted to the Ultra List about her diagnosis with DVT's. Amy is an elite runner AND spends many hours in the air with her career. It didn't seem like her DVT developed post-race, but maybe due to her air travel.
She had a pretty scary weekend, according to her blog post, where the DVT went from the DVT to a PE (pulmonary embolism). She did go to the Emergency Room, and got admitted, and treated. Amy is still hoping/planning on going to the Worlds 100K Race.
So take ten minutes, and read through some of this. And think about your post-race plans. If they involve plane travel, think about compression stockings. Stop more often on the road for a rest break. Hydrate hydrate hydrate!
Sunday, March 25, 2012
Thursday, March 22, 2012
Alas, it is still too early, although the green shoots are starting. Perhaps in five days or a week from now it will be harvest time.
I then spent the rest of the hour hiking down the creek bed, climbing up a hill to see what was on the other side.
|Remains of a deer|
Tuesday, March 20, 2012
Actually, before I won the Hardrock Lottery, the Barkley was my goal race for 2012. Well, goal was to get selected or place high enough on the weight list to venture down to Frozen Head State Park. I had already started doing some training in November and December for it.
For those not in the know, the Barkley Marathons is a 100 mile race in Frozen Head State Park, Tennessee. Only ten runners have completed the full 100 (or so) miles.
The Barkley is considered one of the toughest 100 mile races in the world. It has 59,100 feet of climb (and 59,100 feet of descent), more than any other 100 mile race, more than the 33,000 ft. of climb at Hardrock, and more than the 45,000 ft. at Nolan's 14.
The Barkley consists of 5 20-mile loops with no aid except for water at two points. The cutoffs for the 100 mile race are 12 hours per loop. The 60 mile "fun run" has a cutoff of 40 hours, or 13:20 per loop. To prove you completed each loop, you must find 9 to 11 books (varies) at various points along the course and return a page from each book.
The Barkley has been attracting more media attention (probably since we have so much more media in our lives) and this year, there is a Kickstarter project about a Barkley Documentary.
This has the blessing of Laz, the race director.
Go here, to check it out.
You pledge money for a Kickstarter project. If they do not collect their full amount, you do not pay them.
Monday, March 19, 2012
This will be pretty short, as I was gone most of Saturday and Sunday...out running!
Ran the Shamrock Shuffle. Ran a 27.10. Then I went off to Salt Fork, put the pack on, and ran.
Ugh! I don't know whether it was the combination of the 5K, with no pack, or the heat, but I wasn't really feeling the love on these miles.
Which is fine. Sometimes you don't feel the love, so it works out well when you are on a loop that takes you away from your vehicle.
Sunday Buzzard's Day FA
This was in Hinckley, Ohio, where, on March 15, every year, the buzzards return to Hinckley.
The legend of the annual return of the buzzards (turkey vultures) to Buzzard Roost in the Cleveland Metroparks goes back nearly a century in Hinckley history. Legend has it that they were first attracted by the tons of butchering refuse and unwanted game left behind in the great Hinckley Hunt of 1818, but additional historical research among the records of the Sylvester Library of Medina uncovered an old manuscript by William Coggswell, who as a youth with his uncle, Gibson Gates, were the first white men to set foot in the township in 1810.
This manuscript told of their expedition from Bath and Richfield through Hinckley, and of finding the "vultures of the air" at the gallows at Big Bend of Rocky River around the foot of the ledges where the Wyandots had hanged a squaw for witchcraft two years before. This indicated that these turkey vultures had made their home on Hinckley Ridge long before the white men settled west of the Cuyahoga River, and it moved their occupancy back into the midst of the Indians legend.
The Cleveland Metroparks welcome visitors yearly on March 15 to the Buzzard Roost in Hinckley Reservation. With a traditional "Buzzard Spotter" (for many years retired ranger Roger Lutz and now the chief naturalist Robert Hinkle) the first buzzard's time of arrival is clocked. The event is hailed as a sign of spring in the Midwest by all who attend.
And crowded it was! We did spot our first buzzard right by Hinckley Lake. This was an 8 mile loop, which took us around the lake, through Whipps Ledges, through a meadow, a little road, some Buckeye Trail, and some ups and downs. A very nice loop.
I did the full 50K, and as I stopped the Garmin, I was pleasantly surprised to see it read 7.00. Wow! This was with stopping at the Aid Station, at the start/finish area, and I wasn't particularly moving quickly through there, and I chatted with Roy and a reporter person on one trip through. I took my time, not really pushing anything, as the temperatures got up around 75 degrees or so.
So I had a great weekend of running! Onto the next Fat Ass, at Mohican, this coming Saturday!
Saturday, March 17, 2012
Friday, March 16, 2012
2. DC Rainmaker on IM Talk! One of my favorite bloggers on one of my favorite podcasts!
3. Training Weekend- this is a 5k/50K weekend. The husband is away, so I'm kind of free to do what I want. My plans are to run the 5K in the AM, then head over to the park to run at least 14 more, with the provision to jump onto trails also.
Then a Fat Ass 50K "up north" on Sunday. I'm hoping to get some nice miles in on Saturday, and the 50K Sunday. The weather looks awesome.
4. Daffodils-this early spring warm temperatures really has the little blooms popping up all over. I have a new patch spotted in the park, so will take my camera (and maybe shovel) in case it looks like a new variety to my eyes.
5. Happy St Patrick's Day! I don't know what makes all of us non-Irish want to be Green for the day, nor why there are so many "Shamrock Shuffles" organized for this day, but
Wednesday, March 14, 2012
|Now I want pie..|
Celebrate Pi Day! Pi, Greek letter (π), is the symbol for the ratio of the circumference of a circle to its diameter. Pi Day is celebrated by math enthusiasts around the world on March 14th. Pi = 3.1415926535…
Or do hill repeats!!
I decided to do my shorter hill that is on the dirt back road rather than the longer asphalt road I re-discovered yesterday. The bottom of my right foot is a bit sore, so I am going to favor it with dirt rather than more pounding on the pavement.
I did six hill repeats in the time allotted, as I still had to shower and pack my lunch.
This is where I wish I had a training partner; all six were done in about the same time, but I didn't feel that worked. I know I need to either push harder or do more of these repeats.
So I need to probably do hill repeats on one of my day offs. It would be nice to have someone push me. Looking at my repeats from February, I'm still pretty consistent-i.e., I haven't improved.
Tuesday, March 13, 2012
I had a very nice run today. Sunny, temperature about sixty, although a bit windy on the last few miles right into a headwind.
I ran the hills again. On this road, there is a one mile hill. Some of it has some climb, then a bit of a plateau, then more climb. This is the first time I've ever run up the entire hill. Well, actually, I did more than that. The road ends, and I turn onto another road, so I actually ran up to the crest of the ridgeline.
|I had to break up the black with some pink|
|Yes, my cheeks and headband do match nicely|
For example, this week, it's looking like outside workouts ALL WEEK LONG.
I work the late shift, which I don't like to work, but it actually allows me to get in (usually) longer workouts in.
On my way home from town this morning, I drove over to a hill I used to do repeats on. It's 0.8 miles long! Whee! I have found a new hill for repeats on. It's not too terribly a busy road, so I should be able to use the road and not get hit by a car. That is the plan for tomorrow morning.
Thursday morning will be the 10K around the block.
Friday morning, because I will also need to take the dogs on the 1K walk, will be 4 miles around the block.
Saturday morning I am running the local YMCA "Shamrock Shuffle". For a brief moment, I thought about driving over to Pittsburgh for the JC Stone 50K race. Then I rethought that. I want to make sure I get my dogs out for their playtime. If I went to Pittsburgh I would be gone all day.
But I then decided there was no reason I couldn't get in some miles on Saturday. The plan is to run a 5K warm up; then run the 5K race. Then drive over to Salt Fork, and run my loop on the back roads. This is a 7 mile loop, so I can just run it twice. That will give me about 20 miles for the day.
I am also planning on jumping off the road, and onto the Buckeye Trail at SF. The BT is on part of the road section of the park here, and I've not followed it back into the woods. So maybe I will follow the BT for a bit and then retrace my steps.
Sunday I am going to Hinckley for the 2nd Annual Buzzard Day Fat Ass.
And today? I'm going out for my 11 mile around the block. I'm looking forward to short sleeves and running skirt today!
Sunday, March 11, 2012
After a weekend of drinking, eating, just a bit of running, I am tired. I am ready to get back to my normal routine.
It's time to buckle down. The Cinti Wine Festival was the big weekend out. Now it's time to eat right and drink way LESS.
I checked my results for the Emerald Mile 5k, and found I was second in my AG! And chip time was 27.53.
I am running a 5K again, this Saturday, at the local YMCA. So the goal at this 5K is 1) complete the race (always!!) 2) beat my 27.53. This should be possible, because I am not planning on drinking wine for 2.5 hours this coming Friday! (well, there is always hope!)
I am also running a 50K (not a 5K) on Sunday, the 2nd Annual Buzzard Day FA, in Hinckley, Ohio. That will get me a long run in for the weekend.
So it's back to reality. I am really ready. Let's do this.
Saturday, March 10, 2012
I happened to be in Cincinnati for the wine festival and saw there was a local 5k at Newport on the Levee. It was for a good cause, to benefit the Epilepsy Foundation of Greater Cincinnati.
I ran over to Newport, on the Purple People Bridge, over the Ohio River. I picked up my long sleeved shirt and wore it, as it was about 30 degrees out. I then went out and ran another 1.5 miles as a warm up.
The race starts in Newport, right at the bridge. Which is unfortunate, because its really crowded in the first section.
we head into Ohio, toward Yeatsmam Cove, and then we turn and are next to the river and the Serpentine Wall. MIle one was 9.14 according to the Garmin.
We continue thru Bicentennial Park, which is very nostalgic for me, as its been years since I have been here. It is still crowded om the course, and I am still darting around people. MIle 2 was a 9.26. Now we are heading back toward the bridge, which is the slight incline. I start to increase pace.
when we start the bridge, I look at a guy in front of me and start to reel him in Then I look for someone else to follow in.
I crest the bridge and try to catch the guy in front of me I can see the Finish Sign, and I try to pump my arms as much as I can.
I see the time as 28.22 and I am done! Well, that didn't take much time! then I remembered that was gun time, so my Garmin read 27.54.
Not too bad for a little speedwork after an evening of wine fasting. I then ran back to the hotel and went swimming, so I had about 6 miles of running and some relaxation wedged into my weekend.
I have found my original pages, with my SWAG splits, with my actual splits written next to..
It's interesting to see where I was, at points, in the race.
I did have a stellar 2nd half, as Mongold pointed out. But at that point too, I picked up both crew and a pacer. So I had fresh legs with me, and now I was eliminating ALL time in the aid stations.
I really was. I was instructed, per my pacer, to check into the Aid Station, and get out. That was all I needed, having a crew.
I checked in, pretty much yelling "do you have my number? No, I don't need anything." (Hopefully I also said thanks!) and then Jill, my awesome crew person, handed me fresh cold bottles, and OFF we went to the next aid station.
I passed twenty-five runners at the Camp Roosevelt Aid Station, by virtue of having a crew. I checked in and out, got my stuff from crew, and went on down the trail. It doesn't get any easier than that to pass people!
This year, without a crew (so far) 14 AS x 5 minutes= 70 minutes.
Ouch. So, I could, potentially, just add this to my 2011 finish time of 31.50. So 2012 could be 33.00 hours flat, solo.
I would still be okay with that. I've started to look at splits. I think I can improve on splits from the first half of the race slightly. The course is very fresh in my mind right now, since Reverse Ring. For the second half, I used my own splits from last year.
I may try to get someone to crew me. I have driven the roads in the MMT area and they are not bad to navigate to the various spots of the MMT race aid stations. I would rather give up the "solo" division characteristic to be able to navigate in and out out of the aid stations more efficiently.
I still am planning on running MMT without a pacer. I don't need a pacer at MMT. I know the course, and I can self-motivate myself throughout the course.
MMT, although beloved, is not the goal race this year. Hardrock is. So all MMT prep is all good work and prep for the HR.
Friday, March 9, 2012
2. Skyline Chili!!
3. Clean Eating-but Trail Goddess, what about eating clean? Hey, I can't help it if my once-yearly chili eating falls in my Clean eating push. And, like I said, "once-yearly" eating.
4. 5K Run-I am going to run a 5K on Saturday morning, at Newport on the Levee. Now, this really won't put a dent in the calories consumed with wine-drinking and chili eating, and I realize that.
5. Grilled Cheese Donut- and I may hunt out and find this after the 5K too!
Thursday, March 8, 2012
This means I ran UP the hills.
I live on a saddle, between two hills, but up on the ridgeline.
My 4 mile consists of rolling hills, then a big 1/2 mile descent to the valley. About 1.5 miles through the valley, then 1/2 mile climb up another hill, a plateau, then a short climb up to the neighbor's mailbox where I click off my 4 miles, then walk down a hill to my house.
I ran it all today. I ran up the blind curvy hill, then the rolling hill. I ran the downs and flats of course, and then I didn't stop, I even ran the 1/2 mile uphill. I kept thinking of the climb up Indian Grave Trail on the MMT course, and how easy this was, compared to that.
And you know what? It was easy. Not super easy. But there was no reason not to run it. Yes I got warm, but not out of breath. No, I wasn't moving that fast up the hill either, somewhere around a 15-16 minute effort, but I still had the leg turnover of a run. Yes, I could have probably power-walked it quicker than that, but I need to put some more effort into running.
So, a milestone. Improve and move on!!
Wednesday, March 7, 2012
The 70 degree weather led me to throw that idea out the window. Luckily, I had thrown in alternate clothing options into the gym bag.
I got out of work a few minutes early, and headed to Salt Fork. The idea was to run some on the back dirt roads. The one item I had forgotten was the trail shoes. Since I only had the road shoes, I decided to stay on the road.
Gorgeous late afternoon. I found a new batch of daffodil greens coming up, and I noted where to come look at them again in a week. It does seem like we are going to have an early spring. The daffodils are coming up quickly, this seems far sooner than last year.
Once again, I had forgotten how long these two back roads were. I ended up with 7.25 miles, instead of the ..er 5 or 6 miles I thought it was. Dark had settled before I made it back to my vehicle (like the last time I did this run) but I was on a road, so it was good.
The legs were a little heavy but then felt good about mile 3. The ball on my left foot has felt a little funny the last two runs. It doesn't exactly hurt, but I am aware of it.
Monday, March 5, 2012
I had read Bryon's review of the Bajada last year on the I Run Far website; and I had tucked away the info for future purchase.
I knew my beloved Montrail Vitesse would be wearing out sometime soon, and I needed some options for Massanutten and Hardrock.
The Vitesse never made it home from the mountains. The right shoe upper ripped open. I knew it was time for them to go. Rest in peace, Little Vitesse, you served me well.
Alas, the Bajadas arrived on Thursday, at my house, before I left for Virginia. But as I was not returning home on Thursday, I left for Virginia straight from work, the shoes languished in their box until today.
Sunday, March 4, 2012
I am going to run the Emerald Miles 5K Run/Walk on Saturday, March 10. This is a fund-raising event that benefits the Epilepsy Foundation of Greater Cincinnati.
Emerald Miles is our annual 5K (3.10685 Miles) run/walk fundraiser. The race starts at Newport on the Levee, crosses over the Purple People Bridge, takes participants through Sawyer Point, along the Ohio River and back to Newport on the Levee.
I will be in Cincinnati for the Wine Tasting Festival. It's about one mile or so, from our hotel, to Newport on the Levee, so I can run over, run the 5K, and then run back to the hotel. So I can rack up 6 or so miles in the morning, depending on what scenic downtown route I take back to the hotel.
The hotel also has a pool (yes I am a country bumpkin, I don't get to swim much) so I am looking forward to hitting that up after my little race!
Then, back to the wine tastings!
Friday, March 2, 2012
2. MMT is in 2 months! I dragged out my manila folder yesterday, and reviewed the aid station and distances between, along with the course description. I made a few notes since the course is still fresh in my head.
3. Weight-still up about 6 pounds, but not concerned. I did have fries with that bacon cheeseburger yesterday, and then a citrus soy sauce (Ponzu) on my salmon last night. The Clean Eating will help with this.
4. Recovery-is going well. Legs feel great! I'm not all that tired at the end of the day. But I am being patient. I think I will walk a few miles on the treadmill after work today. I work all weekend, so that is almost a built in workout limiter. I had the sniffles and sore throat for a few days, but it hasn't turned into a full blown cold, so I am grateful.
5. Attitude-I have my positive attitude back. Most important! I struggled after The Wild Oak Trail. Now I feel like myself again, I will train to the best of my ability, and have at it.
Thursday, March 1, 2012
My drama came the week before the RRing. Or, maybe I should say, the days after TWOT. I dropped at TWOT at mile 62, because of my breathing issues. My lungs seized up, with bronchospasms, and I really could not get the climbs in.
This also happened to me, at Reverse Ring, on the climb out of Veach last year. So I was hoping for similar conditions, to see if my tweaks to medicine and gear would help me. I am happy to say in advance this was a rather uneventful RR (well, beside Cam completing his DOUBLE that was the real event!!) So sit back, and enjoy the travelogue and pictures..
We got off promptly at some time after 6 am. I did get to cuddle with Keith Knipling in the front seat of the Q'baru as we tried to get to Signal Knob on time. But Bur wasn't quite organized, so we went off around 605..or so.
|Disorganized Runners at the Start. There should be 17 of us here..|
As I descended, and the temperature got a bit warmer, I did get out of the snow squall.
I took the orange blazed trail around the reservoir and giggled to see the thong still on the sign..
|Kimba a bit windburnt here|
|Windbreaker on Kerns|
|Kimba at Camp Roo|
|Sucking down the soup, trying to stand as close I could in the fire without melting my shoes.|
|Don't step over this WALL!!|
|View from Kennedy Peak, on Friday|
|Cam and his pacer/crew Kimba and Slim|
I finished the Reverse Ring in 26.35. High attrition rate, 7 finishers out of 18 starters. In the statistic field, I am now 100%, going 4 for 4 Ring(s).
I truly love the challenge of the Ring. It's a tough course. Your only motivation is yourself and a handful of other people who understand what you are doing. There is no medal, no buckle, and no shirt. It's a tough day (and night) of play on the rocks. But it is a good feeling of satisfaction when you finally sit down.