Tuesday, June 30, 2009

CrossFit & Ultra Running - Get Ready 100K

Myrtle Beach Family Vacation 2009
Vacations are always a great time of reflection for me. Normally about family, work, friends, etc. Since ultra running has became a significant drive in my life I could not help but to think about it as well. Over the week I decided to run my first 100K race (64 miles) in January. It is more like I have come to a point where I can't stand not to run it if that makes sense.

In looking back over the year I gave myself the big "pat on the back" for dropping 50 lbs. and finishing several long races. Good for me. I also realized that I sometimes so stiff that I have to scramble my way out of a car or to bend down and tie my shoe! Not because of a big gut, but because I am really inflexible and not very strong in the core of my body. I think this could cause some problems with the 100k run because it will take everything I have to get over that finish line. Besides, shouldn't it be easy for someone running 40+ miles/week to tie their shoes!

I am not the type of guy to go around when it is hot with my shirt off. I am protective against skin cancer and lets face it - if I had that six pack I would probably have my shirt off now! When I did whip my shirt off and get ready to head down to the beach I noticed something funny. (OK, several things are funny when I take my shirt off!) My legs were very fit and chiseled, but my upper body looked like I rarely ever exercised. Sure I am much more fit looking now then I was at 300 lbs., but it was just plain weird. It was like God took the legs from a horse and put them on a St. Bernard...

Hmmmm. Time to start getting in a few full body workouts during the week too. Oh, and don't forget more stretching after hard workouts. I like to look my best, but I really like to run my best :]

After lots of research and advice I have decided to add cross training & weight lifting to my weekly running schedule. I know that I should have been cross training the entire time, but it gets tricky when you have no equipment at home and cannot get to the gym. After finishing my first two 50k ultras I quickly realized that strength training can only help me on the long runs.

I am choosing the Crossfit and Crossfit Endurance as a template for my training. These plans give you a WOD (Workout of the Day) to do which is just good ol' fashioned exercise for the entire body. I love my long weekend runs and will not give them up. However, I plan on working in 3-4 days of Crossfit during the week.

I have heard stories of Crossfit Endurance participants who were able to complete a 100 mile race without ever running over 15 miles! Impressive for sure. That will probably not be my case (because I love the long training runs anyway), but I am excited to see how this change helps my running.

Thursday, June 25, 2009

Smoky Mountain National Park 32 Mile Run

There is an adventure run through the Smokies called the SCAR (Smokies Challenge Adventure Run). It normally runs the length of the park on the Appalachian Trail and to call it a "Challenge" is a gross understatement. Most people try to run the entire 71 miles in a 24 hour period, but I am not to that level yet.

I wanted to toss this run out to anyone interested. I have been working my way up the Appalachian Trail bit by bit over the years. I left off at Newfound Gap (Hwy 441) & it's time to do another section. I am planning on running the eastern side of the Smokies (About 1/2 of the SCAR) from Hwy 441 (Newfound Gap) to Davenport Gap on Saturday July 25th at 7 AM. It would be about 32 miles unsupported. You bring what you need to eat, etc. Water will be found along the trail, but it must be treated. If anyone is interested or has advice on this section let me know.

I hear this is a beautiful section of the park so I wanted to do it all during the day. If you are interested let me know. It looks to be a great day out in the Smokies!

Friday, June 12, 2009

Laurel Valley 35 Mile Run For Fun - Want To Come?

***Canceled***

I went into work Monday as giddy as a kid in a candy shop after the Chattooga 50k on Sunday. I was already thinking ahead to my next race in July - Landsford Canal 50k. I checked my email this morning and had a note from the Chattooga RD Terri Hayes saying that she is looking for some runners to do the Laurel Valley trail run with her on Saturday June 20th. I am heading out of town to the beach on vacation tomorrow and will be back in town on Friday the 19th. My loving wife said, "go for it!" so I am all in! Terri only has one rule for this one. Everyone has to stay with at least one other runner for the entire run.

This will be my first self-supported 50k run. I'm pumped about being my own 35 mile aid station.

Grinning from ear to ear & not limping nearly as bad as I was on Monday! :]

Monday, June 8, 2009

Chattooga 50K - A Beautifully Rugged Race

I have been looking forward to this run for at least six months and it did not disappoint for a single second. The first and last 8-10 miles were run along the wild Chattooga river which is a roller coaster of a trail. Plenty of rocks, roots, stumps, sand, mud, ups, downs, and steep drops down to the water. One wrong step and you could easily be in trouble. As a matter of fact one guy broke his ankle 2 miles into the run and had to be evacuated by a rescue team. I felt bad for the dude and wish him the best. It could have happened to any of us.


I actually slept sound the night before the run, but did manage to get us lost on the way to the race. My buddy John and I were planning on running together for the day and we ended up having to start the race about 25 minutes late. We were both a little anxious about missing the start, but it may have helped us settle into our pace quicker. Just chill and enjoy the day!
John being very proud of his water :]
I was having a tough time keeping my eyes off all of the beautiful scenery for the first eight miles. I have done a lot of backpacking around the southeast, but I have to say that this is one of the most beautiful areas of the country that I have ever seen. Sandy beaches, rugged cliffs - it really has a little of everything. I would guess that about half of this section was runnable for someone with my limited experience. It was still fun to swing off the branches like a monkey and hop downed trees while maneuvering through the more technical areas. It took us nearly three hours to reach the first 10 mile aid station . Those were some rugged 10 miles!

10 Mile Aid Station - Excellent Setup!
Terri Hayes and her volunteers continue to spoil us with great aid station stuff. I would even eat from one of these stations if I was not trail running. John and I were having a lot of laughs heading up to this first station which seemed to take a while to arrive at. "Three hours for the first 10 miles? What?!" We must have said it twenty times. We were both thrilled to see that little white tent in the middle of no mans land. I was especially glad to see that pack of cookies and little round sugar things! We spent about five minutes gathering up goodies and decided it was time to get back to the run and finish the first half which takes you down to Oconee State Park.

Perfect Trail Running From 10-16 Miles
The stretch from the ten mile aid station to the turn around point at mile sixteen made for some perfect trail running. Mainly soft pine straw and very few rocks roots. Just when you think the Chattooga is being too nice to you it throws in a nest of hornets just for fun. We came to a small wooden foot bridge and three runners were standing in front of it like they were getting ready to run across it at the "right" time. If we had not already heard over ten other runners say "bees ahead" then we would have thought they were out of their minds! We both ran across the bridge as fast we could without getting stung, but I know that the majority of the runners did get hit at some point.




At the sixteen mile turn around point John decided to take himself out of the race due to severe foot blister issues. He had them between his toes and about everywhere else of the foot you could imagine. His foot actually looked like a piece of watermelon, but it was too early in the race to start having those weird thoughts! I wanted to get back on the trail as soon as possible from the turn around to try and pace with some other runners. It took me about four miles to finally catch up with some other people. My head starts doing crazy things when running alone in remote wilderness. I always enjoy these times :}

I reached the final aid station which is ten miles from the finish is good condition. My legs were a little fatigued, but not too bad overall. I had no idea how much water and fuel I was going to need over the next rugged ten miles. I ate what I could at the station and filled the camelbak up to the brim with fluid. I had a feeling that the run was really just beginning here and was I ever right!

Let the madness begin! I was cruising down the mountain from the final aid station. The day had turned out to be incredibly beautiful and my spirits were soaring. I was surprised how different the trail looked coming back in the reverse direction. There were even better views of the river and some distant views of the surrounding mountains. Around mile 29 I discovered that all of my liquid had been guzzled down and I only had a few espresso beans left to eat. I knew this could spell disaster for me because I count on extra food/drink at this mileage to keep my head clear. Soon after this I began to 2nd guess myself and wondered if I was still on the right trail. I did a few 100 yard circles looking for trail markings when I should have easily known that I was going the correct way. Thankfully I stumbled upon three other runners and were able to navigate to the end without a lot of problems. I was comming close to the finish on the edge of dehydration and I was so hungry I thought I was going to drop. All that I could think was "This better be the final mile." Finally, in the distance I heard people clapping and cheering and I knew the finish was right around the corner. BBQ sandwich bliss! The race director's son is a chef - how sweet it that!?

The Chattooga 50k was the hardest physical challenge I have ever finished in my life. There were times in the final four miles when I thought I may just collapse, but I kept putting one foot in front of the other. I learned to carry a little more food/water than I think I will need and never underestimate the boost that another runner can give you on the trail. I think I finished in about 9:10, but not sure yet as the results are not posted.

I can't wait to do it again next year. Next up - Landsford Canal 50K July 18!

Monday, June 1, 2009

1,000 Miles & Running

I just went out for a quick three mile run at lunch and realized that I crossed my first 1,000 mile mark since I began training on August 1st 2008. Since my first training "walk" last August I have lost 50 pounds, ran two half marathons, one marathon, and one ultra marathon. I have also met some incredible people associated with the sport. I am very excited about the Chattooga 50k coming up on Sunday and my next 1,000 miles...