October 2019 Monthly Running Challenge

October Goal: don't rage quit

10/1 rest
10/2 3.00
10/3 2.50
10/4 rest
10/5 2.10
10/6 stupid
10/7 old
10/8 woman
10/9 age
10/10 related
10/11 gut
10/12 issues
10/13 but here are some turtles from my last outing:
10/14 2.00


Total : 9.60

Upcoming races:
Revel Kulia Half Marathon 1/18/20


Ticker is my goal for 2019 and progress to date:

shanaber wrote: »

@HonuNui - love, love the turtles!
@7lenny7 - that race looks awesome!

Yes, what she said!
I had an unsettling encounter with a cow on an early morning run about a year ago. She had somehow got out onto the track and was on the other side of the fence from her baby. It was not quite light, drizzling and I had to get between her and the fence (hence baby) to get past. She wasn't amused. After staring at each other for a while she moved a little and left enough space for me to walk past. I spent the rest of the run worrying about how to get past on my way back but luckily it was long enough for someone to have put her back in her field by the time I got back there.

Race Report

Loopet Loppet 12 Hour Trail Ultra
Theodore Wirth Park
Golden Valley, MN
Sunday, October 13, 2019

Race Description
In most races the distance is defined and the goal is to run it as fast as you can. In a fixed time race the race duration is fixed and you try to run as far as you can. To facilitate the proper measuring of participant distance, the course is typically a small loop and you are tracked every time you run through the timing gate and the end of each loop. Sometimes there are larger loops until the last few hours and then a short loop opens up. Only full loops count so if you come in just a few minutes before the end of the race, you're done. Another unique characteristic of these race is that as long as you complete at least one lap you cannot get a DNF.

In this particular race there were three options...12 hour solo, 12 hour relay, or 6 hour solo. For the relay option the team members take turn running the loops which contribute to a team score.

This race used the big loop/little loop scheme, starting with a 5 mile loop for the first 10 hours, after which all runners are directed to the 1 mile loop.

This is the second year of this race. It is run in the beautiful urban park of Theodore Wirth Park, just on the western edge of Minneapolis. The course is mostly run on single track mountain bike trails, full of rollers, switchbacks, and banked turns, but there are some portions, less than 5%, on paved trail.

The start and finish of each loop is at a beautiful new facility built to be the center of the mountain bike, skiing, and running activities, appropriately called The Trailhead. Not only did this provide a warm respite between laps, but there were REAL BATHROOMS!

Training
Though could probably be considered my fall "A" race, as I look back on my schedule, I can't say I specifically trailed for this. My training has been a hodgepodge of fitting in what I can, running on trails when I can, and trying to stretch out my distance. This was my 4th race in 6 weeks which makes it tough to have a cohesive training plan. If I were to give a race like this more attention, I'd be doing more vertical work. Whether that be running stairs or running more trails, it would have helped. The other thing that would have helped is having some long, long days on the trail. Not necessarily huge miles, but long hours. Perhaps 6 to 9 hours with 75% power hiking and 25% running.

Race Prep
My race prep was compromised by my family. A few weeks earlier my sister from Portland and her daughter from Florida announced they were coming into town to visit. Long story short, we were up late for two nights prior to the race eating and drinking. The night before the race I only had 5 hours of sleep.

At 4:20 AM my alarm went off. Down to make a strong cup of coffee, Pop some bread in the toaster. I eat and drink, go through my gear list one more time and make sure everything is where it's supposed to be

I make one last check of the weather. The forecast for this race was nearly identical to last year, making it easy to figure out what to wear. 36F with 10 MPH winds, gusting to 24. Overcast with chance of light rain. For me it meant running in shorts, short-sleeve shirt, arm sleeves, buff, gloves, and my lightweight Patagonia Houdini wind layer. Last year I wore tights and a light jacket and was quite overheated by the end of the first loop.

Time to lube up, get dressed, and load up everything in the truck. I'm out the door as planned by 5:45. There are snow flurries in the air as I drive. I arrive to the race at 6:15 and get a choice spot close to the building and get my packet. Instead of a shirt, we get an insulated steel coffee mug, something I can actually use.

Back to my truck for final prep. It's cold enough that I leave the engine on and heater running. I have 25 minutes until race time and consider taking a nap when I feel like I need to use the bathroom, for the second time....unusual for me.

Race Strategy
Last year I went hard for 4 big loops (20 miles), slowed down for 1 big loop and struggled through the last 12 miles, walking most of it. I also determine that I spent an hour and 25 minutes off the course, either at the aid station, using the bathroom or just taking a break.

My approach this year was to start off walking for two miles to get warmed up, then going into a run, but at less of an effort. I knew I was going to spend a lot of time walking, so why not start with walking to get good warm up? After the warm up, by scaling back my effort compared to the year before, the hope is that I can maintain that effort for more miles. I can't quantify how much effort I put forth last year, it's all about how it feels at the moment, and how I remember it feeling last year. I'm also in better shape this year so that will help as well. Another key to more miles is to limit my time at the trail head between loops. My goal was to limit my time off course to 45 minutes.

This race has one main aid station at the trail head and a water stop at 1.4 and 3.8 miles per loop. The main aid station was the typical ultramarathon buffet with fruit, cookies, donuts, candy, chips, salted potatoes, bars, soda, broth, chicken noodle soup, and throughout the day they were frying up bacon, pancakes, grilled cheese sandwiches and quesadillas. We ate well! They also had water, hot chocolate, coffee, and Tailwind. In addition to the main aid station there was a hydration station set up at 1.4 and 3.8 miles of the loop with water and Tailwind.
Because of the frequent availability of water, I didn't bother carrying a water bottle but did have a few gels.

My nutrition/hydration plan was to take in 300 calories per big loop. To get that I'd drink one glass of Tailwind at each of the three stops (about 150 calories total) and have one Lara Bar (200 calories) or gel (90 calories) per loop, plus whatever looked good at the main aid station. This doesn't add up to 300 exactly, but it get's me close enough.

Race:
The loop times below are a measure of the time actually on the course. It does not include the time spent at the trail head eating, taking a break or using the bathroom.

Big Loop 1
0 to 5 miles
Loop time: 1:03:44

I lined up at the back of the herd and as planned, start this off by walking. It was tough to keep back with everyone else starting at a run, but I stuck to plan and for 1 to 2 miles, walked and then power hiked it. Once warmed up enough I started into an easy running pace and soon caught up to the slower runners in a conga line. Instead of trying to pass I went back to power hiking and found I could keep up with them on the flats and uphills but they started pulling away on the downhills, but not by much. Eventually at wider spots I'd shout out "on your left" and pass. Everyone was great about moving over to the side and letting me pass. The snow and whatever other precipitation we had overnight made the trails slick, but not muddy except in a few spots. At two spots on the course you had the option to go in two different directions. The first split had signs saying "Tricky" one way and "Easy" the other way. I took the easy way. The second split had signs saying "Candy" one way and "No Candy" the other way. The candy way looked longer so I went the No Candy way.

At some point during this first loop I started getting hot and took off my buff and wind layer. During the loop I started doing some math and decided that 50 miles was not realistic so I revised my stretch goal to 45 miles. It was only after the race that I remembered that my 50 mile goal was based on my GPS, not my official distance. My GPS measured each nominal 5 mile loop as 5.25 miles so 50 GPS miles would only require 48 official miles. Now I was basing my 45 mile goal on official miles.

By the end of the first loop my shoes and socks were soaked from the moisture on the ground.

Big Loop 2
5 to 10 Miles
Loop Time: 1:02:12

The aid station was still setting up so I didn't get the pancakes I was hoping for. Instead I grabbed some cookies and a Lara Bar and was on my way. It was a quick stop and I was soon running back on the trail, feeling good.

About a half mile into the run I had GI cramps suddenly hit and it stopped me in my tracks. I had to go back to a walk and for a while seriously considered going backwards on the loop to get to the restroom quicker. I kept the walk up for a while and the cramps eventually faded back. The rest of the loop was uneventful, though I was afraid to even attempt to fart.

Towards the end of this loop my right hip started hurting in a way that concerned me. The last time this happened I quit running for a week. It would flare on and off the rest of the day but thankfully never reached a point that it slowed me down.

Big Loop 3
10 to 15 miles
Loop Time: 1:00:51

Before loop 3 I decided to make my third potty stop of the day and was glad I did. What the heck! I don't know if it was the pizza, the beer or both, but I spent at least 10 minutes in the there. I was SO thankful for a regular bathroom to use.

A hot spot had been forming below the toes on my right foot so before getting back on the trail I dried off my foot and relubed it generously.

Back on the trail I was feeling great and had my fastest loop of the day.

Big Loop 4
15 to 20 miles
Loop Time: 1:07:40

Another good loop but I was starting to walk more particularly the uphills and taking more time at the top before I started running again. The once greasy trails were starting to dry out and give good traction. The one thing of note was that my feet were starting to get sore from the relentless pounding.

Big Loop 5
20 to 25 miles
Loop Time: 1:13:21

Before I could get on the course for Loop 5 I had to stop at the restroom yet AGAIN! At this point I was wondering if I'd be able to go the entire 12 hours because this was not fun to deal with. Once back on the trail I felt good but again having to walk more than the lap before.

The loop twice passes a small clubhouse for the adjacent golf course. This place is popular for wedding receptions because both last year and this year it was booked. As I passed the second time the bridal party was outside for portraits so I had to hell "Congratulations!" as I passed.

Big Loop 6
25 to 30 miles
Loop Time: 1:21:25

Just before I started this loop I noticed it was 1:00 PM. Halfway through the race I had reached 25 miles and I had 6 hours to go. As I recalled a good hiking pace on the loop took about 90 minutes, including aid station breaks, so I had just enough time for four more loops and a total of 45 miles. I was now firm in my mission.

I decided to take a walking break and scaled back my running even more than I thought I had to just to conserve some energy. While I wasn't totally in hiking mode, my running was limited, mostly by my pain. At this point my quads were barking at me and I could feel some hot spots forming on the base of both heals, but worse on the right. A smart runner would have changed into dry socks and shoes before this lap but unfortunately I am not that smart runner. I'm a dumb runner that pushes through things.

After the loop started I figured out my probable start for the following lap and sent a message to my pacer, @MegaMooseEsq to tell her that Loop 7 would start at 2:15. She responded that she was running late getting back to town so we planned for her to join me on Loop 8.

Towards the end of this loop we started getting sleet showers. I'd never seen this before. It looked like a heavy rain shower expect it was sleet instead of rain drops. It was a full on downpour for about 10 minutes then stopped. A bit later the sun came out, melted the sleet which turned the trails greasy again. This happened a couple more times...sleet shower, sun, greasier trails. We also had a short bit of rain in there at some point.

Big Loop 7
30 to 35 miles
Loop Time: 1:21:14

I started this loop 7.5 hours into the race, dead nuts on for getting my 45 miles in.

This loop was much the same as the last loop, but with more pain. It didn't slow me down any, just made me swear more often. The downhills were getting brutal. My heels were getting hotter and hotter and I started wondering if they were blistered yet. Again I was stupid and didn't tend to them.

Finally on this loop I took the alternate routes for the two points where the trail split. On the first one I took the "Tricky" side and it wasn't all that exciting more switchbacks and banked turns but with the slick trails I had to really take it easy. Those would have been fun to run had it been dry and I not been in pain.

On the second split I took the "Candy" route and on that section found a 5 gallon bucket. Opening not only was there a bunch of candy (I grabbed Twix, KitKats and peanut M&Ms) but some extra swag such as buffs, trucker caps and stocking caps. I took a trucker hat, shown in the photo below, and spent the next 3.5 miles worried I'd drop it in the mud. Thankfully I never did.

Big Loop 8
35 to 40 miles
Loop Time: 1:24:11

This is the point where @MegaMooseEsq joined me as my pacer. While I was looking certainly looking forward to her joining me, I underestimated the mental boost it gave me to have someone to run with. Throughout the race there'd be people to talk to for a while as your and together, and there was always that constant barrage of "Nice work!" and "Great job!" as you'd pass people or they passed you, I was now at 9 hours of running solo.

After I passed the timing tent I found her waiting I grabbed some food and drink and we were on our way. 9 hours had passed and I was still on target for 45 miles.

Though this was my slowest big loop, it felt like my fastest loop as we chatted the entire time, bouncing from subject to subject. Before this race the only time we talked was briefly before the TC 10 mile so I have to admit that I was a bit nervous about having that awkward silence of not knowing what to say next but that was an unfounded concern, @MegaMooseEsq is awesome and fun to talk to!

Since the trail is mostly single track we had to run single file. I ran in front and it didn't occur to me until after the race that I should have had her run in front of me so she could actually pace me. I say "run" but it was nearly all power hiking at this point. Last year on my slow lap it took 1:40 so 1:24 is quite an improvement. I did still try to run when I could but my quads would soon put an end to that nonsense.

Little Loops 1 through 5
40 to 45 miles
Loops times: 19:23, 16:10, 15:13, 14:13 and 15:26

At the end of the last big loop the race director was standing at the timing tent so I introduced him to @MegaMooseEsq . We went over to the aid station to get some broth and take a bit of a breather before my final push. The plan was for her to pace me for one big loop. I asked her if she'd join me for a little loop and she agreed. Cool!

Exactly 90 minutes left to get 5 more miles. That's just an 18:00 pace. Easy right? Oh I wish it was. Last year one of my 1 mile loops took nearly 20 minutes! Nothing to do but go for it though.

After running the 5 mile loops all day log, the 1 mile loops are a nice mental boost. Taking just 15 to 20 minutes to complete if feels like you're making a lot of progress at the end, even though your pace is just your pace. The first mile went quick and at the end of the first loop we said goodbye, had someone take our photo, and I was off.

The second little loop was kind of a mixed bag, mentally. At the end of the loop I'd tie my distance PR from last year so I knew that was in the bag. One more and I'd beat it. Did I really need to do any more than that? My hip was at a dull throb. My quads were screaming at me and every step downhill required me to swear under by breath. I knew now I had a big blister on the back of my right heel and likely a blister on the back of my left heel.

I could easily tie my PR. It wouldn't be that much effort to beat it and quit at 43. Why not end it there and be happy about it? Well for one thing, I set a goal of 45 miles and it was still within reach. Dammit, I'm going for it! I picked up the pace and push through the pain. Though I had the time to do it, I didn't know how close my clock was to the official race close. With renewed focus, I ran through the pain and pushed as hard as I dared.

Each little loop was quicker than the loop before until the final loop when I knew for certain I could get my 45 miles and I back off just a bit. In the last 20 minutes the air was filled with the relay teams cheering and screaming as their teammates crossed the line and the next one set off trying to squeeze in one last mile, and as the RD yelled out through his bullhorn counting down to the runners minute by minute.

I ended up crossing the finish line, after 45 miles in 11:56:18. Less than 4 minutes to spare! My GPS shows 47.5 miles, so I guess while my official distance is 45 miles, my actual distance is 47.5 miles.

45 Miles (42 last year)
11 hours, 56 minutes 18 seconds
10th out of 68 overall (7th last year)
5th out of 38 males (6th last year)

For finishing with 27 miles or more I got an "Ultra finisher" sticker.
They started a new deal where if you get a distance PR you get the patch shown in the photo which says "Furthest Day Ever" with a leaf patch to be awarded for subsequent distance PRs. The awarded these retroactively so I got the full patch for last years PR and the leaf patch for this year.
I also got a pair of socks as a door prize but I see now they're too small for me.

All told, this year I spent 58 minutes off course versus 78 minutes last year, so I did save 20 minutes but didn't hit my 45 minute goal. If not for my GI issues I could have saved at least another 20 minutes (and another mile).

Post Race

It's crazy...I can run for miles and miles through pain and discomfort, up and down hills, but after the race is done taking just a few steps is so difficult and going up or down a step is a monumental task. That clearly has to be a mental thing. After the race I was hobbling around, gathering up my gear. My drop bag was under a canopy and it had been lowered to afford more protection from the rain. Which meant I had to bend over farther to get it. Which meant it hurt a lot. Which meant I was cussing out whoever who lowered it.

The started the awards outside but I me, still in my sweat soaked shorts and short sleeves started getting massive chills and had to go inside to warm up. I found out later that the top relay team had 77 miles, top male had 63 miles, and the top female had 54 miles. I wanted to get out of there and get home for a shower and warm dry clothes but trail running is a social event and there were a lot of people I wanted to talk to first. Finally I got to my truck and let it warm up so I wasn't shivering while I drove home.

During my time with @MegaMooseEsq one of the things we talked about was how great chili tastes after a long race. After this race all I could think about was getting some hot chili. I swung by Wendy's on the way home and picked up two large bowls. Chili and beer. Life is good.

Things I learned (or was reminded of)...
Don't go out binging on pizza and beer the nights before a race.
Get enough sleep! (a common theme for me, unfortunately).
Treat problems as soon as you can. When I got home I had a blister bigger than the size of a quarter on my heel. It had just started leaking when I checked.
My limiting factor was not endurance, but pain. More work, both strength work and vertical work would be beneficial. I need to start incorporating more of this, even if it means less miles.

Things that worked well: My nutrition and hydration plan was spot on. I started out with my prescribed nutrition and as my appetite changed I was able to find other things to eat while mentally keeping a calorie total for each loop. It doesn't have to be exact, but it needs to be close if you're going to run all day. While it's nice to have a predetermined food plan, your appetite can change through the race. You can change what you eat but you have to eat something. I'm a big believer in eating whatever you body craves during these events. After a while I got tired of Lara Bars, even though I normally love them, and went with more of the grilled cheese and quesadillas. At one point I went with salted potatoes. Normally I would hate them but in that moment, they were phenomenal. Towards the end it was chicken noodle soup. One thing in that department I'm really starting to get sick of are the typical gels. Every since discovering the SiS gels

For hydration the Tailwind provided water, calories, and electrolytes. I love a complete package. I was urinating at the end of nearly every big loop so I know I was drinking enough.

Finally, having a pacer was very helpful, mostly for the mental boost it provided.

Hopefully this is coherent. It's late and I'm not going to proof read this. Now to the best part...PHOTOS! Some of these photos have a watermark at the bottom. Those were taken by the race photographer.

sorry everyone for not spending the time reading all of your race reports but a quick skim through revealed some amazing achievements - not just fro @7lenny7 but all of you.

still not done any running since my #shinglegate marathon experience. My pinkie took a good week to heal, and then I spent last week on holiday in Northumberland with some coastal walks, castle visiting and ancient rock marking/stone circle exploration.

It's mostly wet here now, and turning colder. I also stood on the scales this morning. Yikes. I don't have far to go to get back to my pre-running starting weight, so gave myself a serious talking to this morning.

back to running and eating properly it is then!!!!

so I was reading through this article the other day about walking speed as an indicator of health -

https://bbc.co.uk/news/health-50015982

the slowest walkers had a mean average of 1.2 m/s (22 minutes per mile), the fastest 1.75m/s (15 minute miles)

So I did a little experiment on walking to the shops over the weekend.

my speed whilst walking was around 1.6m/s (16 minute mile, up to 17 minute miles) and I tried hard to walk 'normally'.

My overall average, given that I stopped to make an appointment for an eye test, AND wandered round the supermarket and didn't stop the watch, was 1.31m/s (20 minute miles).

I'm guessing this puts me well within the healthy range.

One question remains though - given that I am significantly shorter than @7lenny7 and even shorter than @MegaMooseEsq the effort I need to put into time for distance travelled must be greater. My cadence is still only around the 120/130 steps per minute.

Now if I could only translate that fast walking into fast running!!!!

Awesome report, @7lenny7! Congratulations on your distance PR and fortitude to take on and complete that kind of race. Very impressive!

We should all come and pace a lap with you next year! Fabulous that @MegaMooseEsq was able to do that - great job! I am imagining you guys chit-chatting about all of us here (as your common reference) by username, which seems like fun to say out loud.

@7lenny7 Awesome!!!! Looks like you had a great race and a great time!!!

10-1 7k slow
10-2 7k easy
10-3 rest
10-4 rest
10-5 7k moderate
10-6 7k easy
10-7 rest
10-8 7k moderate
10-9 7k easy
10-10 rest
10-11 4k easy
10-12 rest
10-13 5k race
10-14 rest
10-15 4k slow

October Total: 55k
October Goal: 135k

January Total: 131k
February Total: 159.5k
March Total: 183k
April Total: 126k
May Total: 128k
June Total: 161.5k
July Total: 151k
August Total: 133k
September Total: 135k

2019 total: 1,308k / 811m

Monthly average: 145.3k

Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races. Completed 8-31
Get under 30:00 and a PR for 5k.
Average at least 135k per month, which would put me over 1,000 miles for the year.

Run the Year Team: Five for Nineteen - Completed 9-28

So, today becomes the first training day for the 2020 race season!!!
Not really. Sunny and frosty this morning. Taped my Achilles, put on cold weather gear, and went out for a run.
Was stiff from the mid-back down - a good sign, because how I feel the first run after a race is inversely proportional to how much effort I put into the race. Achilles was OK, but probably altered my stride to protect it so my right hip wasn't happy. A nice day to run.

@PastorVincent I learned a long time ago not to try to do math while running. Mine never came out right, either.

2019 Races:

4-13 Shine the Light 5K - 31:12 chip time; First Place male 65 and older
6-30 Strides for Starfish 5K - 31:34 chip time; 31/77 overall; second male 65 and older (no official category)
7-27 Solon Home Days 5K - 31:11 chip time; 95/141 overall; 4/6 age group (male)
8-31 Race for Freedom 5k - 31:39 chip time; 32:00 Garmin time; Third Place male 60 and older
9-14 Gift of Life 5k - off the schedule; insufficient recovery time
10-13 Haunted Hustle 5k - 31:22 chip time; First Place male 60 and older

A few more thoughts about my race.

I had three goals 1) beat my previous distance, 2) reach 45 official miles (revised down from 50 GPS miles) and most importantly 3) not get injured. I'm happy to say I met all three. I had, and have, a lot of pain but nothing I'd call an injury. At no point did I have any pain similar to the pain I had last year which resulted in a ruptured tendon and surgery.

The night after the race I had a hard time sleeping. If I laid on my back, the blisters on my heels hurt. If I laid on either side, my hips hurt. I can't sleep on my stomach. I found that the best position was to curl up in the fetal position.

Yesterday it hurt to go up or down stairs, but particularly down. At work I gritted my teeth as I walked up the stairs to the fourth floor but took the elevator down at the end of the day. Today I walked up and will try walking down.

The big blister on my heel is healing nicely. Yesterday it affected my gait as much as sore quads but today I feel the bandaid more than I feel the blister.

Interesting race numbers:
6470 calories burned
88,000 steps taken

Last night was an interval workout...for KODY! We walked to the park and I used a tennis ball chucker to get him some exercise. The four blocks of walking felt good. I need to remember that recovery is better when you over. At the end of my work day yesterday it was hell just getting out of my chair, as it is getting out of my bed in the morning, but once moving I'm mostly ok.

Thoughts now turn to possibly pacing 17 miles this Sunday, if I can get my lawn work done on Saturday (raking, mowing, and moving 3.5 tons of landscape rock). That's also about the time I'll decide if I can run the Glacier Hills 50K near Sioux Falls the following weekend. Just 39 people signed up for it so far.

I retired September 27 & guess what,,, there are still only 24 hours in a day & I guess I’m checking a few things off my list but darn I kinda thought I would be running & exercising more. I think maybe someone up there is watching over me so I don’t overdo it!

I hope y’all have a Terrific Tuesday!

September Actual - 57.1
October Goal - 58
October MTD - 35.35
YTD Goal- 500
January-September YTD- 374.95