BR100 Training - Week 21

Well, to make up for a lackluster week 20, I went and overdid things just a bit again. (I tend to do that a lot). I felt a couple things. First, I needed some miles. Second, I decided I would lay off the trails until they dry out some. There's only just so much sloshing through mud and standing water I can take. I enjoy it from time to time, but when the entire run is like that, it's not so much fun. Plus, I've been battling this poison ivy every since the Mother's Day run. My foot has just recently cleared up, the original reaction site, but it has since spread all over. Dan B. was just telling me yesterday that it can get into the bloodstream? Maybe that happened to me because I have little isolated itchy bumps located in spots that were just fine until recently.

This Tuesday marked the return to a true interval workout at the track. We had decent, though very warm and muggy, weather, and a good turnout. All folks serious about pushing it on the track. We did a ladder workout, up and back down: 200, 400, 600, 800, 1200, 1200, 800, 600, 400, and 200. The rain that was threatening, and that would have felt really good during those 1200's, finally began as we were finishing up. The second set of times weren't as fast as the first, but I gave it what I had.

Wednesday I was able to work the legs out again with Kevin. He had me add deadlifts instead of getting on the leg press machine. They were a little different and felt awkward. I have a hard time doing squats due to my back, but these didn't bother me.

Thursday I wanted to go to Hinckley, but incoming storms kept me inside. Instead, I hit the treadmill again for 5 miles. This time I added in an upper body strength training set every .25 mile. I was pretty exhausted by the time I finished.

The big run for me this week happened on Sunday. I couldn't run Saturday because we took a drive down to Dayton to visit the Air Force Museum. I've been there a few times before, but they've really done a lot of work! Perhaps I will post some pics from our visit. Anyway, I wanted to get a long, slow, long run in the week before my double marathon. Since I'm trying to avoid the trails, I decided to run on the All Purpose Trail in the Metroparks. Basically along a portion of the Green Jewel course. Starting in Strongsville at Bonnie Park, I ran north toward Rocky River. I wanted to make it at least 10 miles before turning back, but I went 15 since I felt so good. Unfortunately, by the time I turned around the clouds had cleared and the heat really cranked up. I was carrying enough supplies with me, but it was still very tough making it back. I was dehydrated and overheated when I returned to the parking lot with 30.4 miles. Of course I would make the decision to run a little bit extra so I could finish with an even 31 miles. A self-supported 50K in hot and sunny weather. That was a first, but I'm thinking it won't be the last!

As I mentioned, I'm running a double trail marathon this Saturday. It's in Michigan so hopefully it will be a little cooler there. I don't know what the course is like: how hilly it is, or muddy, or groomed. It's a 13 mile loop I get to run four times. Should be fun!

Monday - Off
Tuesday - 8.0 miles Speedwork
Wednesday - 1 hour leg strength training (PT)
Thursday - 5.0 miles treadmill with upper body sets
Friday - Off
Saturday - Off
Sunday - 31.0 mile road run

Weekly totals = 44.0 miles

BR100 Training - Week 20

Another late one. As Linus said, "I'm doomed." I need Staples to make a "pause" button like their "easy" button. I could get so much done with one of those!

Week 20 was more or less a recovery week. I had a first! Monday, the day after the marathon, I ran 3 miles on the treadmill. I've never, ever run the day after a marathon before. It didn't hurt either. My legs felt fine when running. It was while walking or climbing or descending the stairs that I could really feel them. To make things interesting, I worked in a set of pull-ups and push-ups between every mile during the run.

Tuesday at the track was a near wash-out with more rain. Michelle and I ran a very easy 5 miles and traded Rite Aid stories while trying to dodge the raindrops.

Wednesday I worked the upper body again with Kevin at the gym. At first I was worried about bulking up above the waistline, but I don't think I have to worry about that happening. It's helping, but definitely not hurting.

Saturday was the Judgement Day run. It was really nice to get out on some mostly dry trails for a change. I over-did things just a tad, not eating enough and heading out onto the Salt Run Trail without any calories, and paid for it the rest of the weekend. Instead of getting a Sunday run in, I was toast.

Ten weeks out from Burning River and I'm fully aware I'm not putting in the mileage I should. I'm doing a lot, but I don't know if it's going to be enough. Worries are beginning to creep in.

Monday - 3.0 mile treadmill recovery run
Tuesday - 5.0 mile easy at the track
Wednesday - 1 hour strength training - Upper body (PT)
Thursday - Off
Friday - Off
Saturday - 16.27 mile trail run
Sunday - Toast

Weekly mileage = 24.27 miles

Judgement Day Trail Run - 5/21/11

According to Mr. Harold Camping, our self-appointed modern day prophet, yesterday was supposed to be Judgement Day, when the true believers would rise to Heaven, leaving the rest of us to fend for ourselves until the end of the world. The fact that I'm writing this (and YOU are reading this) on May 22 tells you that either A) I wasn't (we weren't) one of the chosen few, or B) Harold Camping is full of shit. I will let you decide for yourselves. May 21, to me, was a beautiful day to go for a run. We haven't had too many days like this so far this spring. My destination this week: Pine Hollow and the trails of the Fools 50K.

I really enjoy running the trails around Kendall Lake: Ledges, Haskell Run, the Cross Country Trail, Pine Grove, Salt Run, Boston Run, and the Lake Trail. They all basically loop out from wherever you parked so you don't get too far from aid, are scenic, and decidedly not easy. AND... they're all part of the Burning River course! So I set out from Pine Hollow and went wherever my feet led me.

Climbing up the Sound of Music hill after leaving Pine Hollow.

The view from the top of the Sound of Music Hill.

Looking toward Kendall Lake.

Looking back toward the Pine Hollow parking area, where the aid station will be located for BR.

On the Lake Trail.

On the way to the Ledges.

The Scenic Lookout at the Ledges.

See, I was actually there!

Heading around the east side of the Ledges.

Yes, this is really in Ohio!

Although it was still quiet, hikers were arriving to enjoy the nice weather.

Taking the east side of the Haskell Run Trail, I noticed a headstone to the side of the trail for the first time. More about this in a bit.

From the Boston Run Trail.

The steep hill climbing out of Boston Run if you're running it counter-clockwise.

Looking back down that hill.

Pedestrian tunnel underneath Route 303.

So, I found that headstone on the way out, but I found the rest of the graveyard on the way back. How could I never notice this before? It's right next to the Happy Days Visitor Center! Of course I had to take a stroll through it.

A graveyard would be the last place I would want to be if the Rapture were about to happen, what, with the possibilities of zombies and everything. But since the dates on the headstones were so old, I wasn't too worried.

Along the Haskell Run Trail on the way back.

It says Dana, not Dan. I didn't scrawl it on there. But it's along the west side of the Ledges.

The Ledges rock! I definitely need to run there more often. Or better, bring the family with me!

Along the Lake Trail, heading toward the Cross Country Trail.

I made it back to Pine Hollow with two empty bottles. The temperature was rising and the humidity had me sweating profusely. I refilled before setting out for Salt Run. My mistake was not eating anything and only bringing water and Nuun with me. I bonked pretty bad going through Salt Run and really could have used some calories.

Salt Run is literally either up or down. At mile 70 something during Burning River this section is going to be a slow one for me. It's only three miles, but it's going to take a while to complete it. I usually see deer through here, but none yesterday. Lots of chipmunks squeaking at me though. And an unseen bird chirping a call I've never heard before. It's really hard to explain, but it had a reverberation to it, like a delay. It was impressive.

Finally climbing out from Salt Run to the parking lot at Pine Hollow. The hills certainly were alive with the sounds of bumble bees, birds, and a hawk soaring high overhead. Although I will probably run the sections again before race day, it won't be long until I'm running those same trails in the dark with only my headlamp giving me illumination.

May 21, 2011: A great day for a run!

2011 Rite Aid Cleveland Marathon

I had all these mental notes about how I simply dislike (hate is too strong a word) the Cleveland Marathon. I said two years ago I would not run it anymore, and didn't last year. I was still stuck driving up there last year because the Mrs. went and promised to run with someone, as she did again this year. I signed up for this year's race thinking it would be a decent way to have a long run the week after a 50 miler. There would be aid, motivation, and a SAG wagon if needed.

I'm not going to lambaste the race or the organization as I had planned, but I am going to vent a bit. Yes, the course is less than desirable. No, there aren't nearly as many spectators on the course as at other big races. Yes, moving the expo to East B-F Euclid was a horrible and embarrassing decision on their part. No, they don't serve a decent sports drink on the course. Or gels. And no, I don't know when I will run Cleveland again or be involved with in any way. OK, rant over.

We had a large group running one of the three races Sunday morning, plus others running the 5K on Saturday. Most of us made it to the big wind turbine at the Science Center for the group photo, but like last year, some were stuck in traffic. Why is traffic such a problem here? It looks like rain in the photo, but it was just a heavy mist/fog. The flash reflected orbs of moisture to give an interesting effect.

Much as I decided on Saturday what my plan for the day would be, I also decided what my race day attire would consist of: Tropical! If Mother Nature wasn't going to provide sunshine and dry skies, I would radiate what I could. Actually, the cloud cover was a good thing, keeping temps from creeping too high. The humidity caused more sweating than mid to upper 50 degree temps would normally bring about, so I hydrated at every aid station. I should have ran with fluids on me, but opted instead for just a gel flask. The miles were warm with the wind at our back, and chilly running into it. With the wind out of the east, that meant we had a tailwind finish. That was nice!

Without going into too much detail, my plan was to run 8:00/miles and see how long I could last. That's a 3:30 pace, so I lined up with the 3:30 pace group. I lost them after the start for a couple miles, but found them again before we turned around on the west side. I was able to stick with them for the entire first half, even finding Debbie S. on the other side of the pack from where I was running. Around mile 13 or 14 I began to pull away a little. My mile splits were dipping under 8:00 and things still felt good so I kept going.

I pushed as best I could pretty much all the way down MLK Blvd. Hitting the lake though, is when my body began pushing back at me. Nothing too severe. I just began getting really tired. And running an 8:15 pace took as much effort as running a 7:35 had done just a few miles before. I took the last of my gel and gulped water, fearing dehydration setting in. At the remaining aid stations I would take the Poweraid, needing calories and sodium. The little games in my head evolved from nailing my mile splits to seeing how long I could hold off the pace group from catching me. The answer to that would be mile 26! They caught me with just .2 to go. I finished with the pacer carrying the sign, about as close to 3:30 as you could get without going over: 3:29:47.

You know, it's fun finishing a marathon when there are still half marathon walkers finishing! Even with all the things I listed to gripe about, I enjoyed myself at this run. I didn't know what to expect or how I would hold up. I haven't been training to run a hard marathon. This was a pleasant surprise and tells me that I have maybe been underestimating my fitness. That's a good thing! I don't want to head in to these next two long races with an inflated view of what I can do. I would much prefer to toe the line and surprise myself.

So, Cleveland was a success for me this year. It was my best marathon since Boston last year. I may, or may not, return. I had every intention of divorcing myself from this race, but I'm going to settle for a temporary separation. There are so many great marathons in Ohio. I think I will stick to running them and not worry about this one for a while.

For what it's worth, I think Cleveland is capable of hosting a world class event. Just not where it is currently being produced. Let's look at starting it out in the suburbs somewhere and run into downtown. A point-to-point course like Boston. A net downhill! Our suburbs are beautiful, would be pleasurable to run through, and give out-of-towners something more to look forward to than blighted inner city neighborhoods and industrial sections of town.

BR100 Training - Week 19

A little late, I know, but better late than never. I know I don't have many followers so there aren't too many folks sitting on the edges of their seats awaiting my next post. My blogging is more record keeping for when I'm no longer spry enough to go out and do it any more. Hopefully this here Internet will still be around then or I'm going to be screwed!

Week 19 is a good example of how having a plan doesn't really mean much. With me missing the 50 miler the previous week, I was questioning what I wanted to do at Rite Aid. The original plan was to run it tired, simulating an ultra. More of a mental training day. A learning day. But coming off a lower mileage weekend I began contemplating racing it. Racing it at least to the constraints of my fitness level. But all week, I couldn't make up my mind what to do. It wasn't until Saturday afternoon that I decided: I would run it hard. 8:00/mile pace. That would be hard for me as I haven't been doing much fast roadwork or speedwork at the track. The week ended up being a taper week. I manage to cut running way down when approaching a race. Turns out that's a good thing for me.

Monday - Recovery
Tuesday - 6.0 miles at the track
Wednesday - Upper body strength training (PT)
Thursday - Rest/off
Friday - Rest/off
Saturday - Rest/off
Sunday - Rite Aid Cleveland Marathon - 3:29:47

Weekly Mileage = 30.2 miles

A Muddy Mother's Day in the CVNP

This post is over a week late and I have one to write about the Rite Aid Marathon yet, but I wanted to get this published first. The week leading up to Mother's Day this year were trying and I really needed to get out for a run. Fortunately Sunday was supposed to be warm, dry, and actually spring-like! I had to hit the trails!

My choice was the Buckeye Trail parking at the Boston Store. South first, toward Pine Lane, and Peninsula. Back for any necessary refills, then off on the Brandywine Falls loop and back. One last stretch for a couple miles heading north, turning around at the Blue Hen Falls. The sun was out (for the most part), the day was warm and dry, and the trails were mud. The photos don't tell the entire story, for I took most of them on solid ground. Approximately 65% of the run was through either mud, soft mud, or standing water mud. It was a mess!

Despite the cool wet Spring, life is returning to the woods.



Along the Buckeye Trail.

Heading into Pine Lane.

I love running through Pine Lane.

A very green section.

The old brick road.

The Climb!

This is what most of the trail looked like. Seriously.

Pine Lane on the way back.

Sliding!

There were some tiny little flowers of varying colors here and there.

Dandelion.

Brandywine Falls was impressive! The next day, however, someone died here trying to walk across the top of the falls. They put the warning signs here for a reason, folks.

The bridge across the Brandywine Creek.

The Brandywine Creek.

The Piano Key Steps: Going down...

...and looking back up.

On the bridge above Blue Hen Falls. There were too many folks climbing around the falls to get any decent photos.

From the field by the Summit County Engineers complex on the way back down to the Boston Store.

Done. Lots of mud. Shoes and socks were trashed. And a bonus... I developed an itch on the top of my foot up by my little toe. Then I noticed all these little bumps. A rash? Something bit me? It feels so much like poison ivy. I don't know if it grows this early or if someone can catch it through mud, but I got into something on this run and it has been driving me crazy! Other than that, I really enjoyed my dirty muddy little 18 mile run!