Isle du Bois 50K race report

Pacing.  It's all about pacing.  After my highly successful run at White Rock on Sunday, where I ran a negative split, I thought maybe I would have learned my lesson about pacing.  For this 50K, I would hold back for the first couple laps and blaze to the finish on the last lap.  Instead, I ran my usual trail ultra, feeling good at first, gradually getting to the point of wanting to quit the stupid race, then feeling great for having finished.

This was the debut race for Endurance Buzz Adventures, put on by Dave Hanenburg of EnduranceBuzz.com.  I had never run at Isle du Bois and for some odd reason I was picturing a relatively easy course.  It turned out to be similar to the Cross Timbers course at Lake Texoma, although not quite as tough as that.  I would place it at tougher than Lake Grapevine's north shore, where I ran the Rockledge Rumble a few weeks ago.  Slightly more ups and downs, many more technical sections, and way more lose, pointy rocks.  Thankfully I never fell, but one runner I talked to had already fallen 6 times--on lap 1!  And check out this runner's busted lip! (Go to Julie's blog here and scroll to the bottom.)

I started out hanging around the back of the pack.  I thought I might replicate my White Rock strategy--start out in back, so I'm passing and not being passed.  That's probably a dumb strategy.  I passed a few people early, then fell in behind a small group of runners, including a lady named Chris and a guy with a mohawk.  I ran with them for a few miles, but at the aid station, halfway through the loop, I left before them and felt like I picked up the pace a little.  I finished the first loop in 2:00:46, feeling like I could keep that up and beat my Rockledge time (6:50).

Loop 2 started out well.  I was thinking negative splits, passing and not being passed.  I managed to keep a pretty good pace the first half of the loop, but after the aid station I slowed down, feeling like 2 loops would be plenty today.  After White Rock, my soreness and stiffness was gone by midweek, but the latent muscle fatigue began to rear its ugly head right about now.  Chris, who had been in sight most of the second lap, finally passed me shortly before we got back to the start/finish area.  I finished the second lap at 4:13:36.  Not a negative split, but still not so bad; loop 2 was .4 mile longer, after all.

I filled up my hydration pack--no cups at this eco-friendly race!--and got a snack to head out for the third loop.  I knew at this point that a negative split was out of the question, shortly gave up on beating my Rockledge time, and ended up just wishing to finish, to get off this trail and back home.  The field was so spread out by this time that I saw very few other runners.  One way-too-perky-after-having-run-23-miles lady passed me up, looking fresh like she was on her first lap.  A runner named Bill caught up to me with a few miles left and we crossed the line together at 7:17:31.

This is one race where I'm glad I didn't run in my VFFs.  Not knowing the trail at all, I chose to wear my NB MT101s.  There were some really nice sections of dirt, but with the sharp rocks, and with lots and lots of dead leaves masking the lurking obstacles, my feet would have been thoroughly bruised and bloodied by the end of the day if I had worn the Vibrams.

Dave deserves praise for putting on a first-class trail race.  Of course, the weather cooperated beautifully, which helps, but he busted his tail to make the rest of it fall into place.  Everything ran nicely, the support was perfect, and, as best I could tell, everyone had a good time.  I hope IDB becomes a staple of the North Texas race calendar.

Boring post, right?  No pictures.  Check out these other blogs for some great pics of the day.  You might even see a picture of me if you look hard enough!

Julie, who busted her lip.

The Trail Zombie.

And Dave, the RD, will surely post some good pics at EnduranceBuzz.com.

100 Days of Running

After a running lull this summer, I decided that in order to get myself back in the running habit I would try running every day.  Even though I have been, at times, very consistent with a running plan, I find it very easy to stray.  One rest day turns into several, recovery days after a race turn into weeks. . . .  So as I looked forward to some fall races, I started my daily running.

Today marked my 100th consecutive day of running.  Starting at the end of August, I ran every day, a total of 595.74 miles, including a trail 50K and a new road marathon PR.  I think that PR is, at least in part, due to my daily running.

I did learn one thing: it's kind of nice not to run sometimes.  There were plenty of days when I just didn't want to get up in the morning, or, if I hadn't run in the morning, just wanted to go to bed without running.  I have decided that it's OK to have those rest days, and to schedule non-running days.  I guess there's some message here about my personality, that I somehow feel like I can only do things in the extreme or not at all.  Hopefully, moving forward, I can find some balance, following a training schedule consistently without having to compulsively run every day.

In the meantime, I'm sleeping in tomorrow.

White Rock IV

Today I ran my fourth consecutive White Rock Marathon, and it was by far my best and most enjoyable.  All week I had been checking the weather forecast for the race: low- to mid-40s and wet.  The forecasts were spot-on.  The temps hovered around 42-44, I think, and the rain came down continuously.  Thankfully, the rain wasn't very heavy; it ranged from a misty drizzle to light showers.  The result was a wet course, lots of splashing through puddles (VFFs are perfect in these conditions), and thoroughly drenched runners.  (Oh, and by the way, the rain kept some of the bands, who usually play along the course, away.  I didn't miss them at all!)

Slick and splashy was the order of the day.

One of the things I hate about these big urban marathons are the crowds, so I decided to avoid the pre-start mess as much as possible.  I intentionally went late, so I had absolutely no traffic.  I parked right at 8, and heard the National Anthem and fireworks from afar.  I got to the first bank of port-a-potties, and to my surprise there was a bit of a line, but I only had to wait a couple of minutes.  (Note to other runners: when you're doing your business in there, lock the door!  When it's not locked, some oaf like me will open it, embarrassing both of us!)

I jogged over to the starting corrals, and fell in with the crowd, walking slowly with the herd a few hundred yards to the starting line.  I ended up crossing the starting line at 8:23.  Pleased with myself for a smooth arrival and start, I began running by all the slower runners.  Since I was late I started several corrals back from the one I was assigned based on my projected finish time.  So the first mile or two I spent a lot of time weaving in and out of the slower runners.  Eventually the crowd thinned out, especially after the half marathoners split off from the full marathon course.

This was a unique element of today's race for me.  Usually, especially late in a race, I'm the one getting passed.  But today, from the start, all the way to the last mile, I passed virtually everyone I encountered on the course.  Unless I'm mistaken, the only runners to pass me were relay racers on fresh legs.  I kept thinking that it couldn't last, that I wouldn't be able to keep up my anticipated pace, but as I passed each mile marker, and remembered those places where, in prior races, my pace slowed for good, I kept pushing, determined to keep a steady pace.  Somehow, I did.  In fact, I ran reverse splits.  My slowest mile was the first, crowded one.  My fastest mile was mile 24, near the end!

At the race expo Saturday morning, I picked up a pacing arm band, which tells you what your time should be at a particular mile marker in order to have a particular finish time.  I almost picked up a 3:45 band, not trusting my training, but decided that I would give 3:35 a shot and try to PR.  I'm sure glad I did!

The volunteers had a tough, cold day, but were cheerful and helpful without fail!

I was more inwardly-focused during this race than I usually am; I didn't really talk to anyone, except to say hello to NTTR member Eunsup Kim, who I see at every race I run in.  But, as usual, I saw a couple of other runners who nearly stopped me in my tracks and made me thankful for two good legs and the ability to run.  One was a double amputee.  He ran on some of those prosthetic running blades.  I didn't stop and chat but was inspired by what must have been a huge effort on a difficult day.  A few miles later, I passed a wheelchair racer.  Just up the street was his cheering section with signs reading, "My husband is the stud on wheels" and "My dad is my hero--first wheelchair marathon" and that sort of thing. 

Besides running my best marathon time to date, the fact that I ran consistent splits and felt great throughout made this the most satisfying race I've run.  I guess I could always train harder, but I really wouldn't change a thing about my training, race day preparation, and pacing plan.  The only thing I would change would have been to lose those 20 pounds I have been meaning to lose.  How much faster could I have run without the extra weight to carry around!  I still love the trails, but come December 2012, you just might find me pounding the pavement of Dallas once again.

Bottom line: 3:33:51
462 out of 4530 overall
401 out of 2810 all men
83 out of 537 men 40-44
and best of all: Over the final 6mi I passed 285 runners and 0 passed me!

Yasso 800s and my WR prediction

The White Rock Marathon is only 11 days away.  This will be my 4th consecutive White Rock.  This morning I ran my last Yasso 800s leading up to White Rock.  Yasso 800s are an interval training workout that also serves as a predictor of marathon finish times.  (See my entry on Yasso 800s from this time last year here.)

This morning I averaged a 3:35 800.  The best thing about it is that if I leave out the first interval (I wasn't quite warmed up yet), intervals 2-10 ranged from 3:31 to 3:36.  I am encouraged by this consistency and by the strength of the latter intervals.  My normal pattern on intervals or tempo runs is to taper off with slower times at the end, and to be inconsistent in pace throughout. 

So based on the Yasso 800s philosophy, this should predict a 3:35 finish at White Rock.  This is actually pretty encouraging; my marathon PR is 3:35, set at White Rock 2009.  There are lots of factors, and Yasso 800 times are no guarantee, but I have been putting in more miles more consistently in the months leading up to WR  than I did last year.  (I'm at 87 consecutive days of running, and counting.)  Maybe, just maybe, I have another 3:35 marathon in me.  

Ultracentric at Lake Grapevine

I have been running in organized races for over 3 years now, so my volunteering at a race was LONG overdue.  I had absolutely no desire to run in the Ultracentric run, so I figured I'd spend a few hours there volunteering.  Lorrie, who hosts the NTTR trail runs, rounded up the volunteers and planned all the food.  I showed up for a few hours Saturday morning to help with food and registration.

The Ultracentric Experience is a timed run, with 48-, 24-, 12-, and 6-hour races.  Competitors run on a 2-mile loop as long as they can, as fast as they can.  The winner is the runner or walker who, at the end of the specified time period, has covered the most ground.  I didn't want to run because: 1. I ran in a timed race last year (Run from the Ducks, 8 hours) and decided that sort of race, running the same short course over and over all day, is not for me; 2. Ultracentric was run on pavement, with no shade; and 3. I ran the Rockledge Rumble the previous weekend and will run White Rock in 2 weeks.

When I got there, around 5 a.m., several of the 48-hour runners were plugging away, and some were sleeping, including one at the back of the food tent.  Shortly before 6, eventual winner Volodymyr Balatskyy hit 100 miles, less than 21 hours from Friday's 9 a.m. start.  He ended up with 208 miles, 68 more than the next competitor.  In the 24 hour race, Andy Thompson hit 90 miles, 6 miles better than the next runner.  The great part about is that at 61, he was older than all the others in the 24-hour race!

Special recognition goes to 11-year-old Isabella, who won the 6-hour race.  Apparently she and her dad travel all over the place running in races.  A fun bonding time for them.

I'm glad I was able to help out Saturday, and glad I wasn't running.  It was already getting warm and muggy when I left the event, shortly after the 9 a.m. start.  It must have been a long, hot day for the runners.  But I congratulate all those dedicated souls, thank Lorrie for her hard work, and commend Robert for putting on a unique event.

Rockledge Rumble Race Report

Today the North Texas Trail Runners put on one of their flagship races of the year, the 16th annual Rockledge Rumble.  This race and NTTR are well intertwined in their respective histories.  As is the tradition, the Rumble is run around Veterans Day, with a theme of honoring America's veterans.

So starting with the most important part of the day, Tom Crull, race director, led us in the National Anthem and the Pledge of Allegiance, then introduced veterans who had come out for the race.  Today we were honored to be joined by veterans who served during WW2, one guy who returned from Afghanistan a couple of weeks ago, and many in between.  I can't help but be moved thinking about the sacrifices they and their families made serving our country, and thinking about the many men and women who don't come home.  And of course I remember my grandfather's proud service during WW2 and my father's service in the Navy.  Running a trail race seems so insignificant in light of their service, but the freedom to enjoy such hobbies and other pleasures of life is one reason they fight.  Thanks to all our veterans!

Granddaddy and Dad with the Mastin boys at Granddaddy's 95th birthday party.
I probably should have a picture of them in uniform, but I don't think I do.

I started out hoping to finish in under 6 hours.  I thought it was doable.  Two weeks ago I ran a little over 20 miles in 4 hours on the same course, so I figured if I could improve on that pace just a bit, I could do it.  I was on pace for a while, finishing 20 miles in about 3 minutes under 4 hours, and keeping that pace for another couple of miles to the 22 mile turnaround.  But after that aid station stop, starting out on the final loop, I knew I didn't have a 6 hour finish in me.  The first 22 miles, I averaged well under 12 minutes per mile.  The last 10 miles, I think I averaged over 15 minutes per mile.  Not so great.  So my finish was nearly 7 hours: 6:50:56 (39/76 overall, 13/15 40-49M).

Of course, trail running is not all about the times.  (At least for me; I know I'll never be a front runner, unlike Matt, who won the whole enchilada for the second consecutive year!  Way to go Matt!)  Trail running, for me, is about running in a beautiful setting and pushing my body harder than I normally do.

Lake Grapevine's north shore has awesome single track.  The shade was welcome today.

It's also about the people.  I got to run with Dave, who I run into frequently at these races and whose always interesting blog I read.  I ran into Andy from Abilene, whom I met at Run from the Ducks last year.  Mike was there, not running after having run at Cactus Rose 2 weeks ago, but his greeting at the finish was most welcome.  T. O. finished a few minutes behind me (he passed me late, then took a wrong turn), but while I will hardly be able to walk tomorrow, he'll probably be running the Fort Worth Marathon.  I finally met Dave from endurancebuzz.com face to face.  There were lots of familiar faces and friends.  The trail running community is a lot of fun to be around and at every race or club run I meet new folks and catch up with others.  All in all, a well-spent day!

Char and Fred, President and First Gentleman of NTTR.

Chariots of Fire

Chariots of Fire came out 30 years ago, but remains every bit as powerful today.  You don't have to be a runner to be inspired by Eric Liddell, the "Flying Scotsman," who set the world record in the 400 at the 1924 Paris Olympics.  Besides his highly esteemed character, his missionary work, other running feats, and rugby exploits, Liddell famously chose to forgo a chance to run the 100 meters, his best event, at the Olympics.  The qualifying heats for the 100 were run on Sunday.  He refused to compete on the Lord's day, so ran the 400 instead. 

Liddell winning the 400 at the Paris Olympics.

It's a moving story of one man's conviction and shows the real heart of a champion.  Even though I'm a Christian, and most Sundays you'll find me at church, I never have shared Liddell's conviction about Sunday.  At one point, as he's leaving church, a boy's ball comes across his path.  He gently chides the boy for playing on Sunday.  What?  Most of us don't spend all day at church, so why not spend the rest of the day playing?  I could almost see correcting the boy if he were chopping wood or something, but a pick-up soccer game hardly seems offensive to God.  I certainly have run on Sundays, even a few races, and have missed church because of Saturday races.  I'm quite sure I don't measure up to Liddell spiritually, but his dogmatic conviction about Sunday seems a little misplaced.

Charleson pretending to win the 400 at the Paris Olympics.

The running in the movie is fun to watch.  I'm more into long distance running, but that would make for a boring movie.  Liddell's sprints make for more interesting viewing.  Ian Charleson's portrayal of Liddell's passionate, no-holds-barred running style makes me want to go out for some hard sprints.  However, I don't think I have it in me.  Liddell's famous line from the movie is, "I believe God made me for a purpose, but he also made me fast. And when I run I feel His pleasure."  My version is, "God made me slow.  When I try to run fast I feel his mockery."  Here's a video of Liddell's finish in Paris.