tag:blogger.com,1999:blog-78906230563862118682024-03-13T23:19:16.051-04:00Chasing Miles and SmilesRestless middle age runner seeking inner peace & personal growth while exploring the outer edges of my physical and mental capabilitiesAnonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-7890623056386211868.post-85565594722776248092015-06-02T12:00:00.003-04:002015-08-11T16:38:09.075-04:00Quest For The Crest 50K- 23,000ft of Elevation Change; What I learned from this race<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: large;">This past Sunday, I ran the Quest For The Crest 50K in Burnsville NC. Burnsville is right beside Mt. Mitchell. Mt Mitchell is the tallest mountain on the east coast at 6,683ft (2,037m). While my friends from the Western United States laugh at the elevation of Mt. Mitchell, the difficulty comes from how technical the trails are with boulders, rocks and roots from hell. The steepness of the ascents and descents make the course almost un-joggable. Notice I used the word joggable instead of running. Many of the ascents and descents rise and fall with 20% or more being the norm.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrZcy3eplEAaSCx4ACvvlsYZP9Ir13DJPp42f9t4-q2gCAxWzasHAw_hC6pCQpAvExDlvsZwBPzPqfJwWWN_IvlXiP_XgilgLlv6008NWo_WmcJad9ADhEpp8wCwb7onuOFt_f3_ViVsKf/s1600/Martin+with+HQ+2.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrZcy3eplEAaSCx4ACvvlsYZP9Ir13DJPp42f9t4-q2gCAxWzasHAw_hC6pCQpAvExDlvsZwBPzPqfJwWWN_IvlXiP_XgilgLlv6008NWo_WmcJad9ADhEpp8wCwb7onuOFt_f3_ViVsKf/s320/Martin+with+HQ+2.png" width="162" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Martin at mile 28</span></td></tr>
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<span style="font-size: large;"><a href="https://vimeo.com/127034933" target="_blank">Video Link of the Course- Check It Out</a></span><br />
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<span style="font-size: large;">Before I start complaining about how technical and hard the race was, the biggest draw was the views from the top of the mountains.</span><br />
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<a href="http://www.runbumtours.com/#!questforthecrest10k/c20y5" target="_blank"><span style="font-size: large;">Quest for the Crest 50K Website Link- Check It Out</span></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvFFLA86_xpdDSAA1gMEE8REtNOIKGfcAZqkVVPZ1hUDjo-ojvEToeGDhh4PEe-boLtNpQZXhUmHh-mAy3Wm9EEZUnaGf0oF3TAz_AOPYQPsfaGOozyd7WtFVndxMs45hQbA_fjU6JXB3A/s1600/Elevation+map.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvFFLA86_xpdDSAA1gMEE8REtNOIKGfcAZqkVVPZ1hUDjo-ojvEToeGDhh4PEe-boLtNpQZXhUmHh-mAy3Wm9EEZUnaGf0oF3TAz_AOPYQPsfaGOozyd7WtFVndxMs45hQbA_fjU6JXB3A/s320/Elevation+map.png" width="320" /></a></div>
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<span style="font-size: large;">The race is advertised as the hardest 50K in the US. Speed Goat 50K has slightly less elevation change and run-able trails according to 2 runners I spoke with during the race. When you are hiking up hill, you have to time to talk between breaths of air. In fairness, Speed Goat 50K is at a higher elevation which means less oxygen to work with than Quest for Crest 50K. Quest for the Crest 50K punishes the runner by making you scramble and climb up big rocks all day where you are not able to run. When going downhill, I called it rock jumping as you are falling down the decline hoping to catch the next rock.</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">This is what the easier downhills looked like</span></td></tr>
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<span style="font-size: large;"><a href="https://www.youtube.com/watch?v=n8LCAuCQyrQ&edit=vd">You Tube Video Link of the Course by Kelly Cooper</a></span><br />
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<span style="font-size: large;">I entered this race based on its description as the hardest 50K. 3 years ago I started running longer distances in order to see how I matched up mentally against tough events. I am a runner first who likes trails. The most successful racers at this race where trail people first who liked running if the trail allowed it. They looked like they were hovering over the rocks swiftly going uphill and downhill and could have cared less about their race time.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi92FsPEhoQL9VqeA6EFreXHcFI9GgYoVMDzofy-AiZjftjHTKME1E6VfWEqXLBSyGM34oOdrcsRmoKdPNkhiQq0aYCSMhkiJpla1YrVmVROgvrrzV3oKkKkSc4c7FtFCtiCTKTiz91Vpg7/s1600/Map.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi92FsPEhoQL9VqeA6EFreXHcFI9GgYoVMDzofy-AiZjftjHTKME1E6VfWEqXLBSyGM34oOdrcsRmoKdPNkhiQq0aYCSMhkiJpla1YrVmVROgvrrzV3oKkKkSc4c7FtFCtiCTKTiz91Vpg7/s320/Map.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Course Map- Click to Enlarge</span></td></tr>
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<span style="font-size: large;">My "A" race for the fall is the <a href="https://ultrasignup.com/register.aspx?did=31310" target="_blank">Uwharrie Mtn. 100 Mile Endurance Race</a>. Uwharrie is considered a technical course. After running the Quest course and using it as a comparison, Uwharrie looks a lot easier. I knew this race was going to be a stretch for me and a great core strength test. My main consideration after 3 miles was to finish the race and not leave injured. Because the race is a part of the Sky Runner Series, you had to carry a whistle, poncho and emergency blanket. All 3 of the safety items easily fitted between both my bottles with my Orange Mud <a href="http://www.orangemud.com/collections/running-packs/products/hydraquiver-vestpack-hydration-pack?variant=788382337" target="_blank">HydraQuiver Vest Pack 2</a>. It is a great way to carry 2 big bottles on your shoulders without any bouncing instead of a hydration vest which has cooked my back in previous races.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPYXE35z5-DWs43NOfVtQMIVxInLICyswguMzLfPAgAUc_bYgFjXODB1gM8W4ZtUKb9yHShm122NCz2QJZtjrIiDRYcE2i50C911_0ASBDg4f14wHovDP8qnoN_99clifAmrMDvj5wHmSt/s1600/HQ+2+with+Gear.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPYXE35z5-DWs43NOfVtQMIVxInLICyswguMzLfPAgAUc_bYgFjXODB1gM8W4ZtUKb9yHShm122NCz2QJZtjrIiDRYcE2i50C911_0ASBDg4f14wHovDP8qnoN_99clifAmrMDvj5wHmSt/s320/HQ+2+with+Gear.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Orange Mud Hydra Quiver 2 Vest</span></td></tr>
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<span style="font-size: large;">The course is <b><u>extremely</u></b> remote so it was necessary to carry at least 44 oz of water. The aid stations at the top of the race had only enough water to fill up 1 bottle. Some racers brought a filtering system to fill up from the creeks we crossed all day. The volunteers did a great job of keeping us going. Some of the aid stations took the volunteers over 2 hours hiking so we could have drinkable water during the race.</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Trail Pic</span></td></tr>
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<span style="font-size: large;">The trails without rocks and boulders were overgrown so being able to lift your knees while jogging gave you an advantage. I fell 4 times through the race and consider myself lucky. I wore compression sleeves for the first time on my shins for protection from brush and rocks.</span><br />
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<span style="font-size: large;">As I normally do in races, I focused on my heart rate to help me not over exert myself and bonk. My normal aerobic zone is 135 to 145 bpm where I am comfortable talking and breathing. The first 3 miles had an approx a 23% grade of climbing with the aid of my hands. I used my hands the entire race to help me with the climbing. I looked at my heart rate and it was at 159 bpm and I was doing a 22 minute mile. For perspective, I ran Umstead 100 miles (16 hours and 37 minutes) at an average of 141 bpm. I felt like I was hardly moving and my heart rate was beating hard like I was running a 10K on the road. My average heart rate for the 32 miles was 158 and the Quest For the Crest 50K race took me 10 hours and 1 minute to finish. I regularly run 50K's on an easy course in under 4 hours and my heart rate stays around 145.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho1BEJnEVlF5rNuU1i_7gR-SXSJcQhFHVkhTwa0CgMPg3juPhPcwUlXUuJ3-rKafzfJquthvPrPWBGh9ngGUlhLd6AiKngD8JiEusYH_a7F9Qai4hECxNqAm5et5z92tq-l5NiyoO1ZMad/s1600/Trails.3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho1BEJnEVlF5rNuU1i_7gR-SXSJcQhFHVkhTwa0CgMPg3juPhPcwUlXUuJ3-rKafzfJquthvPrPWBGh9ngGUlhLd6AiKngD8JiEusYH_a7F9Qai4hECxNqAm5et5z92tq-l5NiyoO1ZMad/s320/Trails.3.png" width="244" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Trail Pic</span></td></tr>
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<span style="font-size: large;">There were 4 aid stations over 32 miles and as usual I spent less than 30 seconds in each one as I filled my bottle and kept moving. I carried all the food / fuel I needed. I am proud of my effort on the up hill sections as I was able to move through other runners. When it came to down hill and rock jumping, I was passed by what seemed like the whole field. Young runners would just fly down the "trails" bouncing off rocks and jumping over roots with descents at least 15%. 2 foot step downs were the norm and I just was not able to gain much speed going downhill. The little voice in my head kept reminding me that I have a family to support and didn't need to run downhill with reckless abandon.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1-R_guAUczef8rSEI7nlz7uuSOsHg18FGJ05tsSEMPoyfqYldqRCCSo5YR3h1-uNPmwjlffh7b6ndHYCEJXQX4b_VHW-yqsXMO2D8n80amby8WlY0EF3azwg17qlcNWkCVNv98qgCLIPI/s1600/Trails.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1-R_guAUczef8rSEI7nlz7uuSOsHg18FGJ05tsSEMPoyfqYldqRCCSo5YR3h1-uNPmwjlffh7b6ndHYCEJXQX4b_VHW-yqsXMO2D8n80amby8WlY0EF3azwg17qlcNWkCVNv98qgCLIPI/s320/Trails.png" width="238" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Trail Pic</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBgP-Gil7nggyiT2B4uqrAfnQp_R9GaPzm1sskfzhBwg_2q-PESlsANqYoMGHbPRW7jEXYV78NhLn32QnuJU5dY76LO8icf6u_5k7mHQSE2ZJs724oYZXFv2KAidWLubsbFuuG-hSprn72/s1600/Views+3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="307" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBgP-Gil7nggyiT2B4uqrAfnQp_R9GaPzm1sskfzhBwg_2q-PESlsANqYoMGHbPRW7jEXYV78NhLn32QnuJU5dY76LO8icf6u_5k7mHQSE2ZJs724oYZXFv2KAidWLubsbFuuG-hSprn72/s320/Views+3.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Trail Pic</span></td></tr>
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<span style="font-size: large;">My training was not enough to be successful at this race by my standards. </span><br />
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<span style="font-size: large;"><u>Here is my normal training schedule:</u> Swimming at least 90 minutes on Monday & Friday to help my body recover, Running 7 miles or more on Tuesday through Thursday, 3 to 4 hour run on Saturday and 2 hours on Sunday. I also ride my bike 7 miles to the Y each day. At lunch Monday through Thursday, I go to the gym and spend at least 30 minutes on the stair master with my 20lb weight vest. I also do a 30 minute squats, lunges, dead-lifts, & plank routine 2 times a week. Based on the soreness I am feeling 2 days after this event, my training was not even close to being enough. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMXjib-JvH_vOGiOqKQOVrWUpxCu0QQmCP0T2KV8tqS-7sLqkjk3sp7J3zudrG-JFWaDJb20y-OJrKZKxYL0IJKW5hsqm969rSZ1cJzOuexYcPtnEfROwlNTse1CA50c3iiLUEccsfI0Gw/s1600/Trail+Pics+1.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMXjib-JvH_vOGiOqKQOVrWUpxCu0QQmCP0T2KV8tqS-7sLqkjk3sp7J3zudrG-JFWaDJb20y-OJrKZKxYL0IJKW5hsqm969rSZ1cJzOuexYcPtnEfROwlNTse1CA50c3iiLUEccsfI0Gw/s320/Trail+Pics+1.png" width="251" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Trail Pic</span></td></tr>
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<span style="font-size: large;">The winner was a young man (early 20's) who finished in 5:59 minutes to beat the professionals in the field. He told me this was his first Ultra race. He ran straight down hill (approx. 25% decline) for the last 4 miles in under 28 minutes to break 6 hours and get the extra $300 bonus. He lives with his parents and likes to run in the woods. I love his carefree attitude about running with friends when there is a local event.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiny6QJ5ieEFlsvUlfLgoqOO04iyTHTDnh027z2s1LbgzRjvkqlIUGmGVW5-IIO1Yhwzb08uJ-PmscsEC4NR5h7-HNSjupPcr1ZtMCQ8t0OKSK77X5gdwcU-zGYFwHxGGtJyb-mkBX7X-3u/s1600/Trail+Pics+2.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiny6QJ5ieEFlsvUlfLgoqOO04iyTHTDnh027z2s1LbgzRjvkqlIUGmGVW5-IIO1Yhwzb08uJ-PmscsEC4NR5h7-HNSjupPcr1ZtMCQ8t0OKSK77X5gdwcU-zGYFwHxGGtJyb-mkBX7X-3u/s320/Trail+Pics+2.png" width="238" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Trail Pic</span></td></tr>
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<span style="font-size: large;">Overall I am happy with my effort and time. I got to see parts of the NC Mountains I have never seen and the race gave me a new enhanced perspective of what is considered hard. All my gear worked flawlessly. My nutrition and pacing allowed me to finish strong. The last 1/2 mile is flat and I ran that portion at a 7 minute pace because I was so happy to be finishing and finally able to run.</span><br />
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<span style="font-size: large;">Gear I used</span><br />
<ul style="text-align: left;">
<li><a href="http://www.runningwarehouse.com/Skechers_GoRun_Ultra_2/descpage-SKULM1.html" target="_blank"><span style="font-size: large;">Skechers Ultra Shoes 2 Link</span></a></li>
<li><a href="http://www.orangemud.com/#_l_3x" target="_blank"><span style="font-size: large;">Orange Mud HQ Vest Pack 2- Click this link to save 10% of all Orange Mud products</span></a></li>
<li><a href="http://www.amazon.com/Scivation-Xtend-Endurance-Supplement-Explosion/dp/B00FQNA0BK/ref=sr_1_1?s=hpc&ie=UTF8&qid=1433261014&sr=1-1&keywords=xtend+endurance" target="_blank"><span style="font-size: large;">Xtend Endurance- fuel for my water bottle</span></a></li>
<li><span style="font-size: large;"><a href="http://www.injinji.com/">Injinji Performance Socks</a></span></li>
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<span style="font-size: large;">My next race is <a href="https://ultrasignup.com/register.aspx?did=28866" target="_blank">Dust to Dawn 50 Miler Link- Check It Out</a>. Night race around Ft Bragg (Pinehurst NC) on the roads. I am looking forward to seeing how much time I can take off my time from last year when I won the race in 8 hours and 1 minute while stopping to be sick 3 times during the race. </span></div>
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<span style="font-size: large;">As Mom always told me when I was young, "you will not set many records but you will keep em watching."</span></div>
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Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com0tag:blogger.com,1999:blog-7890623056386211868.post-80550243386716779252015-05-18T18:30:00.000-04:002015-08-19T16:05:30.819-04:00Rattler Trail Marathon: Running on Rocks and Roots<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF6C3ks3lUa_EP2lg66apurizNWSYj887RcAKOmS3wtShsGGAefpAHmV8_7UZhJXsCE7owtPDy5KR7lZ4DLHxqXpUuPxL8O5a6n74sFM8pkDfzWV80d-zgZTwhDUFCxnyN6R0zvYvGmICa/s1600/San+lee+park.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF6C3ks3lUa_EP2lg66apurizNWSYj887RcAKOmS3wtShsGGAefpAHmV8_7UZhJXsCE7owtPDy5KR7lZ4DLHxqXpUuPxL8O5a6n74sFM8pkDfzWV80d-zgZTwhDUFCxnyN6R0zvYvGmICa/s200/San+lee+park.png" width="200" /></a></div>
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<span style="font-size: large;">I went to the Rattler Trail Marathon (May 9th) at San-Lee Park in Sanford NC with little to no expectations. I had a flair up with my arthritic hip on Tuesday before the race. The only thing I did fitness wise was swim 36 laps (1 mile) on Friday. I was well rested but had no idea how the hip would hold up during the race. My only thought going in was to take little steps so I would not extend my stride and stretch something which would cause more downtime. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizUtgDZ8lOQsoehGfLHup6l9M5nmMws0EWq41yCwFqP08CCBzVlR0VwKJLlItLivJG_mEjn7RIeAIkSsuRxhjMqn2mE2l3dbVF5_wB9Zc1PRQcSioLOK-mYvrPCnZ6tCai-SRtS3zBYRgf/s1600/San+lee+sign+out+front.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="153" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizUtgDZ8lOQsoehGfLHup6l9M5nmMws0EWq41yCwFqP08CCBzVlR0VwKJLlItLivJG_mEjn7RIeAIkSsuRxhjMqn2mE2l3dbVF5_wB9Zc1PRQcSioLOK-mYvrPCnZ6tCai-SRtS3zBYRgf/s200/San+lee+sign+out+front.png" width="200" /></a></div>
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<span style="font-size: large;">The race was put on by Dan Paige who is also the race director for <a href="http://www.uwharrie100.com/" target="_blank">Uwharrie 100</a> (link) in October. Dan is an accomplished ultra runner so he knows how to put on excellent events with all the details handled. The race offered 3 distances- 10K, Half and Marathon. Everyone started at the same time. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSJGREYo8cLnQ98Ncc4yFTCcHshnTLdlna5xL-1ppjzPu5-U-RkLNLyp8oKmMT43vfuLDIAaUll0J7YvI9I0tG4AAoNkRpY-mUe380zXCKAZqd41kRBgRTM3PvU1kUvn71DKCYYf7aguOq/s1600/Dan+and+Amanda.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSJGREYo8cLnQ98Ncc4yFTCcHshnTLdlna5xL-1ppjzPu5-U-RkLNLyp8oKmMT43vfuLDIAaUll0J7YvI9I0tG4AAoNkRpY-mUe380zXCKAZqd41kRBgRTM3PvU1kUvn71DKCYYf7aguOq/s320/Dan+and+Amanda.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Dan and Amanda Paige</span></td></tr>
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<span style="font-size: large;">The course comprised 3 loops around the lake at the park. The bike trails are single track, twisty and constantly turning with all the rocks, roots and boulders you could ever want to run over by choice. There were not any significant climbs but you were constantly going up and down all day. The race was free with donations going towards rebuilding some of the park that burned in the past. Beautiful facility. Well worth the drive to enjoy the park. Two minutes off the highway 421 By Pass.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTKUcDPR2l3bS9-I8tXkKybzqpSn6QYajMHqpkZJ_N7aiwFqf_BLqt3u9Xa-RcGjYqd16oOj-YUCb0m_lsWefWG1zSYF2HJ3UDk8f9-9K8NgJb70gzSLtDEVLl4ChxSaJo3qnLAbHCdY0E/s1600/Rocks+2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="176" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTKUcDPR2l3bS9-I8tXkKybzqpSn6QYajMHqpkZJ_N7aiwFqf_BLqt3u9Xa-RcGjYqd16oOj-YUCb0m_lsWefWG1zSYF2HJ3UDk8f9-9K8NgJb70gzSLtDEVLl4ChxSaJo3qnLAbHCdY0E/s320/Rocks+2.png" width="320" /></a></div>
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<span style="font-size: large;">I saw many of my friends from the <b><a href="http://www.spultrarun.com/" target="_blank">Southern Pines Ultra Club</a> </b>(Link) and <b><a href="http://www.etinternet.net/~runrbike/" target="_blank">Mangum Track Club</a> </b>(Link). The race started and we were off at a fast pace. As always, I wanted to watch my heart rate as a guide for not going out too fast. My aerobic threshold is 135 to 145. At the Umstead 100 miler, my heart rate averaged 141. Based on the short distance of a marathon, I wanted to keep my heart rate between 155 to 160 which is pushing the limits. The temperatures got up to 86 degrees which made the race more challenging to keep the body cool and keep the heart rate down. I run mostly in the morning so I am not used to running in the heat. Three miles in and my heart rate was 166 to 170 so I knew I was going too hard and needed to slow down. I was able to pass most of the slower runners and got my heart rate down to 162. I never was able to get below 160 the whole day. I decided to stop worrying about heart rate and focused on not letting it creep up any higher than 170 on the climbs. I figured if I bonked from going out too hard then I would learn more about my limits. </span><br />
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<b><span style="font-size: large;">"The only way to discover the limits of the possible is to go beyond them into impossible" Arthur Clarke</span></b><br />
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<span style="font-size: large;">I brought my own food and drink to carry during the race. I am a big believer in taking the thinking out of the equation and being self sufficient. I don't want to face any decisions in the race other than to keep going hard. The marathon race was 3 loops so I brought 3 bottles of water/fuel mix, a gel bottle and a couple of Clif Bars to munch on. During the race I ran up to my cooler, grabbed a bottle and I was back at it. Most other racers were waiting for their bottles to be filled up. It is time this 49 year old could not afford to give up compared to the youngsters I was racing. </span><br />
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<span style="font-size: large;">The course was super technical. I had to watch every step and I still managed to trip and fall 6 times. One time when I fell I landed in the creek beside the path. The cool water felt good. I felt like I was trail dancing as very few steps were normal. Because of having to take smaller steps to dodge obstacles, my hip held up well. I tend to push hard when I am racing and often don't pay attention so I was leading the marathon at mile 9 until I got off course for 1.5 miles and then I was in 3rd place at mile twelve. I kept thinking to be patient and run my race. As long as I did my best that day, I would be more than happy with whatever place I ended up. At the end of the second loop I passed the leader as he waited to get more water in his bottle and food. I took off and he got within 5 minutes of me at mile 18. I finished strong and was able to finish in first place by 25 minutes. The heart rate is the only thing I watched and if I respected it I would have some energy at the end of the race. I also want to give a shout out to Cherie McCafferty from the Mangum Track Club for winning the marathon for the ladies.</span><br />
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<span style="font-size: large;">I highly recommend the race for trail lovers. </span><br />
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<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="http://www.runbumtours.com/#!questforthecrest10k/c20y5" target="_blank"><img border="0" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq3pL7XscggZ26S3bh_9B55cJfh7zEOxc-oK5grWwLp9eiBe6Jd1HqUdw993MtVVv1Z1eM4Ye4S9gkkm5yU03chEEhXAzzZdHYesYmJkvwpdHq4ggKb8FG304EUS-7msRC7i0EfKwSl4Fe/s320/Quest.png" width="320" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;"><a href="http://www.runbumtours.com/#!questforthecrest10k/c20y5" target="_blank">Quest for the Crest 50K Link</a></span></td></tr>
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<span style="font-size: large;">My next race is "Quest for the Crest 50K" in Burnsville NC. It is billed as the hardest 50K in the US because of the 11,200 ft of climbing and 11,700 ft of loss in 50K. There is 22,900 ft of elevation change. As a manner of comparison- Speed Goat 50K out west is thought to be one of the hardest 50K's and it only has 11,000 ft of vertical gain and loss. I have been getting on the Stair Master for 45 minutes at lunch with my weighted vest in addition to running around 65 miles and swimming during the week. This race is going to be a climb fest for me. Racers are coming from around the country to run this event. I will be thrilled if I finish in the top half of the racers. </span><br />
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<tr><td style="text-align: center;"><a href="http://www.orangemud.com/collections/running-packs/products/handheld-21-oz?variant=877734853" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;" target="_blank"><img alt=" Orange Mud" border="0" height="153" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWRiUkoIset-LHwYsj9xmOd5jKX4SEYgGMU9rU1lxTf9HaThik8_6C8i2r4hbH6YFf2rBAgVAUUpJMFgFlNw6O_eIWXuhyphenhyphen9DixZr3-Mi_yNGQQzP23NaVs0P5uMx5HH5XGPQBbq6ZhtTmk/s320/Orange+mud.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;"><a href="http://www.orangemud.com/collections/running-packs/products/handheld-21-oz?variant=877734853" target="_blank">Orange Mud Link</a></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7tmGirS_G3F2jq-efh5ifBgwNeSHljAsGY4QGfdmTgWw8cZSbfQtiMUQkTH5ypGhIahhaiNH92n6-Ygu1rwWMuGPkipjAgAVdkVKQJRwjPdwLjG1214ckCVKWJtQ8TBr2CJ5AFdObC3Xz/s1600/Xtend.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7tmGirS_G3F2jq-efh5ifBgwNeSHljAsGY4QGfdmTgWw8cZSbfQtiMUQkTH5ypGhIahhaiNH92n6-Ygu1rwWMuGPkipjAgAVdkVKQJRwjPdwLjG1214ckCVKWJtQ8TBr2CJ5AFdObC3Xz/s200/Xtend.png" width="120" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;"><a href="http://www.amazon.com/Scivation-Xtend-Endurance-Supplement-Raspberry/dp/B00FQN9YWQ/ref=sr_1_8?ie=UTF8&qid=1431978547&sr=8-8&keywords=xtend" target="_blank">Xtend Link</a></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHA7mL4CURTQnQwFvFddi3Y0qXQjWjR5nWSFN1eLG1kQZefsX2gm8LoWa6EVk3uRm_Gm5_kq-SopW_HYS9jcHSbDgBJWtYlB-y3IwDPR9U08bJKlemSU4BSFJxk4Vu93f1aQEohZWHThED/s1600/shoes.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="144" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHA7mL4CURTQnQwFvFddi3Y0qXQjWjR5nWSFN1eLG1kQZefsX2gm8LoWa6EVk3uRm_Gm5_kq-SopW_HYS9jcHSbDgBJWtYlB-y3IwDPR9U08bJKlemSU4BSFJxk4Vu93f1aQEohZWHThED/s200/shoes.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;"><a href="http://www.runningwarehouse.com/Skechers_GoRun_Ultra_2/descpage-SKULM1.html" target="_blank">Skechers Link</a></span></td></tr>
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<b><span style="font-size: large;">"Limits like fears, are often just an illusion" Michael Jordan</span></b><br />
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Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com0tag:blogger.com,1999:blog-7890623056386211868.post-49653425794830098242015-05-11T15:20:00.002-04:002015-05-11T17:04:28.708-04:00Umstead 100 Mile Endurance Race Recap: How I took off 7 hours off my 100 mile time (16:37) in one year<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Georgia, "Times New Roman", serif;">Last year, I had some running highlights: Running 3:00 at the Boston Marathon, Finishing my first 24 hour race with 103 miles (second place) and winning a 50 mile road race in June. I also ended the year on a low note as I was not able to train more than 30% due to a piriformis hip injury that started in August. I was in denial and just never gave my hip time to heal. What should have taken 2 months ended up taking 4 months to get back to feeling well enough to train. The blessing of this set back is I learned to swim laps and cross train (Lunges, Squats, etc.) which was lacking from my training and contributed to my running injury due to lack of core strength.</span></div>
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<tr><td class="tr-caption" style="font-size: 12.8000001907349px; text-align: center;"><strong><a href="http://www.coachcaleb.com/"><span style="font-family: Georgia, Times New Roman, serif;">http://www.coachcaleb.com</span></a></strong></td></tr>
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<span style="font-family: Georgia, "Times New Roman", serif;">I started the year off with a coach for the first time after seeing the improvement other runners were having with a structured & balanced approach. Caleb Masland of Bonk Proof Running has agreed to help me which will introduce periodization to my training scheduled based on my races in the first half of the year and my “A” race (Uwharrie 100) in October. I am not running more miles but am doing more variety in the running workouts and at least 3 strength / core workouts a week. I also have become a big fan of swimming laps. I have found swimming to be a big advantage for runners. Swimming gets your heart rate up while your lower body recovers from the pounding of running. Swimming also gives a good upper body strength workout. I am currently swimming on Monday and Friday mornings before work. I do most of my cross training (lunges, squats, stair-master, free weights with a 20lb weight vest) at the gym during lunch. The other key aspect of Bonk Proof training is your recovery/adaptation days should be easy and the hard days should be really challenging as running each day at the same intensity.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><strong></strong> <span style="font-family: "Calibri",sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">My training leading into the Umstead Endurance Race had been good. I went and ran at the course 2 times including a 38 mile long run by myself. I was consistently running 70 to 80 miles a week on 5 days while swimming 2 days a week. The week of the race, I had intentionally scheduled some business travel and we had an unexpected situation come up with a family member that took all my time. I did not run a mile for 5 days leading up to the race on Saturday. It was a blessing as I was healed and feeling rested.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">My goals were in this order: Finish, Break 24 hours, Break 20 hours and if I really dreamed big and everything worked well I thought I had a chance to break 18 hours.<span style="mso-spacerun: yes;"> </span>One of my Hero’s from Charlotte Mosi Smith had run 17:06 last year so I knew breaking 18 hours would be a stretch for me. I wanted to take all the thinking out of the equation and spend less than 1 minute at my own aid station per 12.5 mile loop. The race is made up 8, 12.5 mile loops on a rolling hill course. The course is on carriage paths which are smooth so all you have to do is run. Easy in theory.<o:p></o:p></span></div>
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<span style="font-family: "Calibri",sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-size: small;"><span style="font-family: Georgia, "Times New Roman", serif;">I arrived at the course Friday afternoon to setup my own aid station with table to hold my bags, cooler and a chair to hold my clothes. I wanted to save time by not stopping at any of the 4 aid stations per loop. I only stopped at my own aid station to grab a new bottle (brought 8; 1 for each loop) using the Orange Mud handheld.<o:p></o:p></span></span></span></div>
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<span style="font-family: "Calibri",sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-size: small;"><u><span style="font-family: Georgia, "Times New Roman", serif;">The Orange Mud Handheld is my favorite for 3 reasons:<o:p></o:p></span></u></span></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>Hand strap is adjustable so I can fit my entire hand including my thumb which gives more support.<o:p></o:p></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>The outer sleeve is flexible and is easy to switch out bottles without having to remove the lid of the bottle<o:p></o:p></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>The outer sleeve has pockets and holds a bunch of stuff (salt tabs, gels, etc)<o:p></o:p></span></div>
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<a href="http://www.orangemud.com/collections/orange-mud-gear" target="_blank"><span style="font-family: Georgia, Times New Roman, serif;">http://www.orangemud.com/collections/orange-mud-gear</span></a></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">My liquid fuel during the race was Scivation Xtend Endurance in Green Apple flavor. The carbohydrate drink mix is gentle on my stomach, gives consistent fuel for long events, and tastes good. It also has a bunch of BCAA (Branch Chain Amino Acids) in the formula which helps with recovery and keeping your body from breaking down muscle for fuel during long events. I would use 1.5 scoops per 20oz bottle which gave me 150 calories. Xtend is available on Amazon.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS6EUGXTkul-vJ3zq7QTUrqztM6cXzu7QmmptspYv0_u8DII-hGXnGkkRR8wySf_kMhScrb_-T5bZjPT2iNT6L-wG7UYPMoEng5alNtbRYBEHZQhp9bHFIvK1c5zx0S5Y8TI1mOjk046tA/s1600/Xtend.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS6EUGXTkul-vJ3zq7QTUrqztM6cXzu7QmmptspYv0_u8DII-hGXnGkkRR8wySf_kMhScrb_-T5bZjPT2iNT6L-wG7UYPMoEng5alNtbRYBEHZQhp9bHFIvK1c5zx0S5Y8TI1mOjk046tA/s200/Xtend.png" width="120" /></span></a></div>
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<a href="http://www.amazon.com/Scivation-Xtend-Endurance-Supplement-Explosion/dp/B00FQNA0BK/ref=sr_1_13?s=hpc&ie=UTF8&qid=1431288219&sr=1-13&keywords=scivation+xtend" target="_blank"><span style="font-family: Georgia, Times New Roman, serif;">Xtend Link on Amazon</span></a></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">My goal was to consume 300 calories per hour. I would carry in my vest a Cliff Bar and a bag of trail mix to each on each loop. After loop 2 (25 miles) and the rest of the loops (3 to 7), I started to drink a vanilla flavored Ensure drink with 300 calories. I would grab the small bottle from the cooler and drink it before I left the start finish area. After lap 1, 3, 5& 7 I consumed a Vespa Gel pack to help encourage by body to use fat at the main fuel instead of just carbohydrates which is the reason I never bonked (“hit the wall”) during the race.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDkfH4dApbRT9izdDnyTLBXL_jirntrxFmsbPQl1yXrzTyHQNz97SI9NNNzcHTh2cAo9AaYleI0q7KywyCJ_SqBb6HH7UTDwyvCLCN1KS52jYmafpHozpmNmgCd0nbf-1N2k0txEzz6BfU/s1600/Vespa.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDkfH4dApbRT9izdDnyTLBXL_jirntrxFmsbPQl1yXrzTyHQNz97SI9NNNzcHTh2cAo9AaYleI0q7KywyCJ_SqBb6HH7UTDwyvCLCN1KS52jYmafpHozpmNmgCd0nbf-1N2k0txEzz6BfU/s200/Vespa.png" width="189" /></span></a></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">I also carried a gel bottle with me to help with consistent energy. I hooked the gel bottle to my waist band and filled it with 3 gels of Hammer Chocolate Espresso (50 grs of caffeine) and enough for 2 oz’s of maple syrup. Mixed together the combination was gentle on my stomach and I did not get sick of it like I have with the thick Hammer Chocolate Espresso in the past.</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">The weather was perfect as it never got above 50 degrees and we had a consistent 10 miles per hour wind which kept my core body temperature low which made it easier to push late in the race. The start of the race was 30 degrees Saturday morning and it was forecasted to get down to 26 degrees late Saturday night which was more reason to push hard so I could finish as early as possible.<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">I had looked at past race reports and thought if I could run the first 50 miles (4 loops) around 2 hours per loop (9:36 pace) then I had a shot at breaking 18 hours. In practice, I had run my 3 laps in under 2 hours per lap so I knew on a good day it was possible. I had been training going down 12% on the treadmill for 60 minutes to strengthen the quads and be able to run all the hills during the 100 miles. It is a tough workout.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">The Umstead Endurance Race is sold out every year in less than 6 minutes. You have to be at a computer when the noon comes around in the fall. It is the best run race I have ever been a part of. They offer a 1000 mile finishing buckle once you have completed 10 finishes. Umstead offers 2 finisher buckles for 100 miles. One for finishing under 24 hours which says “100 miles in 1 day” and the other says “100 mile finisher.” The aid stations have just about every food you can imagine to help runners finish under the 30 hour cut off. An added bonus of finishing Umstead 100 miles is being able to enter the Western States lottery.<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">My plan for the race was to take the thinking out of my plan and just run. I wanted to keep my heart rate in my aerobic range of 135 to 145 beats per minute. I knew the first 50 miles I would feel like I was holding myself back and saving some energy for the last 50 miles. On my watch, I only followed 1 thing which was my heart rate. I never looked at pace throughout the race. <span style="mso-spacerun: yes;"> </span>There is 1 downhill on each loop where I would accelerate so my heart rate would not dip under 135. I was really happy how fast my heart rate would recover after each hilly section. A couple of times I saw my heart rate get up to 150 on the steep hills and I would slow down until I got back into the zone. Many racers passed me in the early laps because they were feeling good. Later in the race, they were getting lapped as they had used up all their energy. The reason I only care about my heart rate is it keeps me from running too fast because I feel good at the start of the race and end up paying for it later on. I adjust my heart rate goals based on the distance. In a race of marathon length I will try to keep my heart rate at 160 bpm. A fifty mile race I will focus on staying at 150 to 155 bpm. As long as I stay hydrated and consume enough nutrition (300 to 400 calories per hour), my aerobic engine should carry me to the finish.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">The last 4 laps (50 miles) of the race can be with pacers. This was the first race I had pacers to help me continue to push hard. I ran with members of the <a class="_5r2h" dir="" href="https://www.facebook.com/groups/15175990534/">Mangum Track Club</a><span class="fwb fcg" data-ft="{"tn":";"}"> <a aria-describedby="js_1j" aria-haspopup="true" aria-owns="js_1i" data-hovercard="/ajax/hovercard/user.php?id=1298823968&extragetparams=%7B%22fref%22%3A%22nf%22%7D" href="https://www.facebook.com/HOJO7771?fref=nf" id="js_1k">Bryan H Hojnacki</a></span> from Charlotte on lap 5 & 6. <span class="fwb fcg" data-ft="{"tn":";"}"><a aria-describedby="js_1q" aria-haspopup="true" aria-owns="js_1p" data-hovercard="/ajax/hovercard/user.php?id=100008883880235&extragetparams=%7B%22fref%22%3A%22nf%22%7D" href="https://www.facebook.com/profile.php?id=100008883880235&fref=nf" id="js_1r">Eric Fogleman</a> from Alberdeen </span>paced me on lap 7 and <a aria-describedby="js_1y" aria-haspopup="true" aria-owns="js_1x" class="profileLink" data-ft="{"tn":"l"}" data-hovercard="/ajax/hovercard/user.php?id=1392360477" href="https://www.facebook.com/huntcd" id="js_1z">Carl Douglas Hunt</a>. from Wilmington paced me on lap 8. Umstead provides pacers for the final laps. I will use pacers whenever it is possible in the future. Big advantage.<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Time: 16:37:29 (9:59 per mile)</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Lap 1: 1:52 (8:52 per mile)</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Lap 2: 1:53</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Lap 3: 2:01</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Lap 4: 2:05</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Lap 5: 2:04 (9:55 per mile)</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Lap 6: 2:07</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Lap 7: 2:14</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Lap 8: 2:20 (11:12 per mile)</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">I wore Injinji 5 finger socks and Skechers Ultra shoes. I did not change my socks or shoes during the race. My lightweight vest is by Nathan.<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Overall it was a good race and I appreciate all the thoughts and prayers.<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">My Upcoming races are:</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>Rattler Trail Marathon: May 9th- Sanford NC<o:p></o:p></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>Quest for the Crest 50K: May 30th- Burnsville NC<o:p></o:p></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>Grandfather Mtn Marathon: July 11<sup><span style="font-size: x-small;">th</span></sup>- Boone NC<o:p></o:p></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>Death Before DNF 50 Miler- August 15<sup><span style="font-size: x-small;">th</span></sup>- Black Mtn NC<o:p></o:p></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>Table Rock 50 Miler- September 26th- Morganton NC</span><br />
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Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com0tag:blogger.com,1999:blog-7890623056386211868.post-21507147829421177672014-09-02T09:49:00.001-04:002014-09-02T09:50:21.925-04:00Grandfather Mountain Marathon<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">I came into
the Grandfather Mtn Marathon (GFMM) with low expectations as I had not
recovered fully from the 50 Mile Dust To Dawn 2 weeks before. I also was having
an over-use niggle (injury pain) in my right shin. Whenever I over-train I
develop niggles which is my body’s way of staying I need to stop and rest. I
did not run the week before in hopes I could finish the marathon. I put on shin
sleeves in hopes it would help keep down the pain during the race. I also wore
my cushion shoe, which is the <a href="http://www.amazon.com/Skechers-Ultra-Running-Charcoal-Orange/dp/B00HK1XWSE/ref=sr_1_8?s=sporting-goods&ie=UTF8&qid=1409600998&sr=1-8&keywords=skechers%2C+ultra" target="_blank">Ultra by Skechers</a>. </span></span></span><br />
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">Stu Stepp and I went to the
race Saturday morning. Stu had never run the 4<sup>th</sup> hardest marathon in
the US so he was looking at it as a hard training run. </span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2JAnZ9CuO0EE1_EVHtyGvTZPlGZbOf2XeoIQ9_kMbv81LbH9ieg1AiPQh3qWNLot-y_wpZRr0X5mfkhwvT6z1qlFQUSTvACGxlswYIqjo_Rk-0quC3wZZKwOhbi4Gu2bi5rCSQB4PZS5D/s1600/GF+Map.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2JAnZ9CuO0EE1_EVHtyGvTZPlGZbOf2XeoIQ9_kMbv81LbH9ieg1AiPQh3qWNLot-y_wpZRr0X5mfkhwvT6z1qlFQUSTvACGxlswYIqjo_Rk-0quC3wZZKwOhbi4Gu2bi5rCSQB4PZS5D/s1600/GF+Map.jpg" height="220" width="320" /></a></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">The GFMM is usually the
second week of July and is the only marathon or longer race during the month of
July. If offers a great way to see some of the prettiest part of the state and
get a heck of a hill workout at the same time. My experience shows you should
add 15 to 20 minutes of time to your normal marathon time to get an idea of
where you will finish at GFMM on a perfect day. If it is over 80 degrees with
humidity, it can be a long day. The finish is one of the best as you enter the
stadium where the Highland Games are being held and run around the track. It is
neat to hear 3000 Scotts cheering for you as you finish.</span> </span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">My strategy
for GFMM is simple. On the flat to downhill portions of the race, you have to
take advantage of opportunity. The 5 big hills are going to eat up time and you
cannot walk them if you want to have a good race. The first 3 miles are net
downhill so it is more important than in most races to start strong. I drank a
cup of <a href="http://www.amazon.com/Scivation-Psycho-Pre-Workout-Mindset-Asylum/dp/B00FE6D8CC/ref=sr_1_3?s=hpc&ie=UTF8&qid=1409601105&sr=1-3&keywords=scivation+psycho" target="_blank">Scivation Psycho Supplement</a> which gave me a mental and energy boost at
the start of the race. </span></span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqYA_W18EVhXQggtRB0nWpvVSoIWSEksbCr0MICD0tmOY5K6pNdo34AqnxH0EeToKIdTH_OlyTw8SK6YwkxNserLARlmHe_9yYx6yYhuaD5p3nuIl44AwBvtj48wG1Ybv7AN9tQlzw216X/s1600/Psycho.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqYA_W18EVhXQggtRB0nWpvVSoIWSEksbCr0MICD0tmOY5K6pNdo34AqnxH0EeToKIdTH_OlyTw8SK6YwkxNserLARlmHe_9yYx6yYhuaD5p3nuIl44AwBvtj48wG1Ybv7AN9tQlzw216X/s1600/Psycho.jpg" height="200" width="165" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Scivation Psycho- Pre Run Drink</td></tr>
</tbody></table>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">I wrote where the 5 bigs hills are on my arm so I knew
throughout the race what was coming. I started off with my friend Jake and
Alisha from Boone. Jake has already won 2 marathon or longer races this year
and Alisha is a professional tri-athlete. I expected to run with them if I was
able to have a good race. Jake at mile 1 disappears into the porta-potties and
says he will catch up. They finish the race 3 minutes behind me together.
Alisha ends up 2nd women overall. I toll her if she had not waited on Jake she
would have won. The shin started hollering around mile 8 and I mentally focused
on a song to focus on something else. Whatever I focus on will only grow
stronger. I started passing runners at mile 13 as the hills were taking to take
casualties. My goal was to keep my heart rate on 155bpm knowing that it would
rise on the hills. I intentionally never look at my heart rate as I am running
or finishing a hill as I use to use it as an excuse to ease up. I knew from my
breathing that I gave it my best on the hills which my heart rate peaking at
177bpm. I had one runner past me during the race at mile 18 as if I was
standing still. He finished in 6th place. I used<a href="http://www.amazon.com/Scivation-Xtend-Endurance-Supplement-Explosion/dp/B00FQNA0BK/ref=sr_1_1?s=hpc&ie=UTF8&qid=1409601440&sr=1-1&keywords=scivation+endurance" target="_blank"> Scivation Xtend EnduranceSupplement</a> in my handheld for my fuel instead of using gels. I used a small
12oz handheld that I filled up twice. <a href="http://www.amazon.com/Scivation-Xtend-Endurance-Supplement-Explosion/dp/B00FQNA0BK/ref=sr_1_1?s=hpc&ie=UTF8&qid=1409601440&sr=1-1&keywords=scivation+endurance" target="_blank">Xtend Endurance</a> contains the electrolytes
and carbohydrates for fuel during the race. I finished strong and was happy
with my 9th place finish. 350 runners started the race. Last year I finished 13th
place.This year,<span style="mso-spacerun: yes;"> </span>I was lucky to win my
age group. My time was 3:27 and last year my time was 3:14. I ran a much better
race this year and surprised at the end with the total time. This year was much
hotter and more humid. Last year 31 runners ran faster than 3:30 and this year
only 13. It would good to connect with runners I see at GFMM each year
including Bobby Aswell, Phyllis Tsang, Baki Oguz & <a href="http://www.coachcaleb.com/" target="_blank">Caleb Masland with Bonk Proof Running</a> who won the race. He is a professional runner from
Boone. Great coach too.</span> </span></span><br />
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">Stu finished
in 3:45 which is an excellent first attempt at GFMM. </span></span></span><br />
<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">Next year one of his
goals will be to not walk any of the hills which has to do with pacing.</span> </span></span></div>
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Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com0Mountain View Road, Pisgah National Forest, Blowing Rock, NC 28605, USA36.1154842 -81.726601236.1090707 -81.736686200000008 36.1218977 -81.7165162tag:blogger.com,1999:blog-7890623056386211868.post-35346027489430629672014-09-01T13:02:00.001-04:002014-09-01T16:25:05.604-04:00Dust to Dawn 50 Miler Race Recap<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Calibri;"><span style="font-size: large;">The <a href="http://www.spultrarun.com/" target="_blank">SPUR (Southern Pines Ultra Running)</a> club put on a run Saturday
night in Southern Pines NC within the Ft. Bragg military training area. The
course was run on two lane roads in the middle of a forest. The only light
along the course was from the passing cars and our headlamps. I was surprised
by the amount of rolling long hills. There was one hill early in the race in
the teen miles that I would put against anything I will be running at
Grandfather Mountain Marathon in July.</span> </span><br />
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The SPUR group started with 3 rolling aid stations that
would move as the pack of runners move along the course. The actual route was a
52 mile loop so you never came back to your vehicle until you were finished.
The volunteers at the aid stations were super helpful and enabled the runners
to get back on pace quickly. The aid stations were 3 miles apart. </div>
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The race started at 7pm and everyone was required to bring a
light and hydration bottle. I used my waist belt with a 20oz bottle on my
backside. The fuel I mixed with water during the race was <a href="http://www.amazon.com/Scivation-Endurance-Supplement-Watermelon-Madness/dp/B00FQNA7KE" target="_blank">Xtend Endurance</a>.</div>
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<tr><td class="tr-caption" style="text-align: center;">Martin and Mose Smith</td></tr>
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<span style="font-family: Calibri; font-size: large;">I rode to the race with Caleb and Shane. Caleb’s monster
truck is a great vehicle to travel to races in as we each had plenty of room
for our gear and coolers. We got there in plenty of time, said hello to the other
runners I see at Ultra events and got ready to start. The race had some
military runners, which was great to see. I set my watch to show my heart rate.
<span style="mso-spacerun: yes;"> </span>My heart rate was the only thing I
focused on for the first 20 miles, as I would not allow myself to go over
145bpm except when I was running up the hills. The idea was to stay in my low
aerobic zone early in the race so I could finish strong. I always feel in long
races like I am a horse and I need to pull in the reins early so I don’t go too
fast and burn up all my stored energy. Late in the race, I feel like I have to
whip myself to stay on pace and finish strong. My heart rate drops going
downhill so I really pushed hard on the down hills to gain time and keep my
heart rate in the 145bpm zone.</span></div>
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<span style="font-size: large;"><span style="font-family: Calibri;">My training has been going well. I have been doing a 2-hour run on
Friday with a 3-hour run on Saturday and a 1-hour run on Sunday besides track
on Tuesday and 8-mile tempo runs on Thursday. </span></span><br />
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<span style="font-size: large;"><span style="font-family: Calibri;">When we got to the race site,
everyone with the SPUR group was helpful and excited about the race. The aid
stations were mobile (every 3 miles) so as the runners ran along the course,
the aid stations would move along the 50-mile course. </span></span><br />
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<span style="font-size: large;"><span style="font-family: Calibri;">The race started at 7pm. After
the first mile, I think I was in 10<sup>th</sup> place as many runners went out
super fast. My heart rate at 145bpm came out to a 7:30 pace which was fine with
me. I settled into an easy pace and comfortable breathing while talking to some
of the runners. </span></span><br />
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<span style="font-size: large;"><span style="font-family: Calibri;">Around 4-miles, some of the runners started slowing down as
they had gone out too fast to hold the pace. I was putting <b style="mso-bidi-font-weight: normal;"><a href="http://www.scivation.com/product/xtend-endurance/" target="_blank">Scivation Xtend Endurance</a></b> mix</span><span style="color: #333333; font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman";"> </span><span style="font-family: Calibri;">in my water bottle I was carrying in my waist pack to
give me the fuel to keep the pace without bonking. At mile-24, the last runner
in front of me started walking. I stopped and asked if he was ok and needed any
water. He said he was ok and needed to take a break. My mind started racing
that I might be able to win this event. I started telling myself –I have 26
miles to go and I need to focus on this mile only. I started asking at the aid
stations how far I was in front of the next runner. Each time the volunteers
would tell me that he was slowly gaining on me and I needed to keep pushing. At
mile 32, I asked who was the runner gaining on me is and they told me it was
Tyler Peek from <span style="mso-spacerun: yes;"> </span>who won the Boogie 50
miler 2 months ago. I knew he was an accomplished runner so I figured if he
wanted to win, then he would have to come and get it. I stayed with my 145bpm
and plowed on. At mile 38, I asked again about Tyler and they said again that
he was gaining on me. I had upped my pace heart to 150bpm to put a little
distance on him and he was still gaining on me. The last 10 miles had some big
hills. One of the benefits of running in complete darkness is you are not able
to see the hills. I noticed my foot was landing at an upward angle, which told
me I was running up a hill. Occasionally a car would drive by at 2am and I
could watch the lights rise in the distance to tell me what type of grade I had
coming up with the next hill. I finished at 3:01am and won my first 50-mile
race. I told the folks at the finishing line a runner was right behind me and
they started laughing. It turns out the 2<sup>nd</sup> place runner was having
a hard night with the lights from cars and talked about stopping a couple of
times. The race volunteers kept telling him I was slowing down and he could
catch me if he kept going. Both of us ran better races because of the
volunteers feeding us incorrect information.<span style="mso-spacerun: yes;">
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<tr><td class="tr-caption" style="text-align: center;">Caleb and Shane</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Martin, Caleb, Tyler and Shane</td></tr>
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<span style="font-size: large;"><span style="font-family: Calibri;">My recovery drink was </span><span class="a-size-large1"><span style="font-family: Arial;"><span style="color: #333333;"><a href="http://www.amazon.com/Scivation-Intra-Workout-Catalyst-Watermelon-Servings/dp/B005CH0DT4/ref=sr_1_1?ie=UTF8&qid=1409590290&sr=8-1&keywords=xtend+bcaa" target="_blank"><strong>Scivation Xtend Intra-Workout Catalyst</strong></a><strong>.</strong>
Xtend<strong> </strong></span><span style="color: #333333;">(watermelon flavor)</span></span></span><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"> </b>is chock full of amino acids to help
with the muscle recovery and rebuilding process. I ran in Sketchers Ultra shoes,
which have enough cushioning to handle 50 miles on the road. Caleb ran a smart
race and got a new personal record. Shane made a wrong turn, ran 58 miles and
finished with a good attitude. I ran in <a href="http://www.skechers.com/style/53915/skechers-gorun-ultra/rdlm" target="_blank">Skechers Ultra</a> shoe. The shoe continues to provide me the comfort and support I need in a long distance shoe.</span></span></div>
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<tr><td class="tr-caption" style="text-align: center;">1st Place Female and Male</td></tr>
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Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com0tag:blogger.com,1999:blog-7890623056386211868.post-83055245568786352852014-05-23T17:24:00.001-04:002014-05-23T17:24:50.089-04:00Black Mountain Monster 24 Hour Race and 103 Miles<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Calibri;"><span style="font-size: large;">The <b style="mso-bidi-font-weight: normal;">Black Mountain
Monster </b>is an annual trail running event held in May at Montreat College in
Black Mountain NC. It is a family-oriented gathering where you run as much or
as little for the time duration you choose- 6, 12 or 24 hours. The race starts at
10 a.m. Saturday and stops at 10 a.m. Sunday, which is great because it allows you to drive in and setup camp the
day of the race. If your plans are to run the full 24 hours, it is nice to have
4 hours of sunlight to finish the race the next day.</span> </span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Anne and I drove up to Black Mountain Friday evening and ate
at a local pizza place called <b style="mso-bidi-font-weight: normal;">Fresh</b>.
They cook their pizzas in a brick oven and offer gluten free dishes at a
reasonable price. We stayed at a friend’s cabin in Old Fort, which is just down
the road from Black Mountain.</span> </span></div>
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<tr><td class="tr-caption" style="text-align: center;">Pre 24 Hour Race</td></tr>
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<span style="font-family: Calibri;"><span style="font-size: large;">Saturday came early and I began my preparation by taping
each toe and bottom area of my feet. I spent close to 45 minutes getting them ready
for the battle ahead. In the past, blisters have made my long races even more
difficult. My friend Kathi Russo let me borrow a book called “<b style="mso-bidi-font-weight: normal;">Fixing Your Feet</b>.” The book goes into
detail as to how to how to prepare and care for your feet during ultra races. I
followed the directions for taping, lubricating, and wearing the right socks
based on where the problem areas are on my feet. This was the first long race
where I walked away without a blister or black toenail. As a reference, I ended
up losing 3 toenails after the Boston Marathon last month. My problem areas are
with my toes so I brought 2 new pairs of <b style="mso-bidi-font-weight: normal;">Injinji</b>
(5 toe) socks to the race. I wore the <b style="mso-bidi-font-weight: normal;">Skechers
Ultra</b> model. It has a wide toe box and plenty of cushioning even for a 100
miles. The Ultra model has an aggressive tread pattern and not once did I slip
and slide on varied terrain on the course. I wore a pair of gaiters over the
tops of my shoes to keep the dirt, rocks, and sticks out of my shoe. Not once
did I have to take off my shoes to remove any foreign objects.</span> </span></div>
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<a href="http://www.amazon.com/s/ref=nb_sb_ss_i_0_6?url=search-alias%3Dstripbooks&field-keywords=fixing%20your%20feet&sprefix=Fixing%2Cstripbooks%2C279" target="_blank">Fixing Your Feet on Amazon</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY-FcEZaW7XTR2O0pMQB412HGeeFnFzlFdDPdWK14V-pSfmfY18_0mHQ-a5KeL3XDtXRAFxsmjlCfbazdtqeBBXppn2xPnbA2NTWsfl0qUjK8TwAqG5djGvM0t4620R1KO7Zuwt-k1X-cx/s1600/Skechers+Ultra.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY-FcEZaW7XTR2O0pMQB412HGeeFnFzlFdDPdWK14V-pSfmfY18_0mHQ-a5KeL3XDtXRAFxsmjlCfbazdtqeBBXppn2xPnbA2NTWsfl0qUjK8TwAqG5djGvM0t4620R1KO7Zuwt-k1X-cx/s1600/Skechers+Ultra.jpg" height="221" width="320" /></a></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">When we arrived at the race / camp site- Caleb, Stu and
Shane had already setup the canopy over our own aid station where we had two
8ft tables on which to set our food and fuel supplies. It is important to have
everything at waist level during the race as bending down to pick up something
off the ground is too painful to consider. Being this was my first 24-hour
race, I brought more than I could ever consume but wanted to err on the safe
side. The weather at the start was cool with a slight breeze. The weather could
not have been better. The slight drizzle that started at 5am Sunday morning did
not have an effect on anyone’s performance.</span> </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJevqiZUXM31Lxh8UUYsK1fAvwGg0qo-qUaYvxFJ_Nam4_Tjm_8OsdvmvZlZCtraLiyjF_l947qEQocACL4VvNbnx-kyy0y-3NZiNBQM9Nc7_hCVrKyQZiahtlUq2ERVKML_y2hH08J1E2/s1600/The+Boys+at+BMM.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJevqiZUXM31Lxh8UUYsK1fAvwGg0qo-qUaYvxFJ_Nam4_Tjm_8OsdvmvZlZCtraLiyjF_l947qEQocACL4VvNbnx-kyy0y-3NZiNBQM9Nc7_hCVrKyQZiahtlUq2ERVKML_y2hH08J1E2/s1600/The+Boys+at+BMM.jpg" height="277" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Caleb Steedley, Martin, Stu Stepp & Shane Vanhoose</td></tr>
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<span style="font-family: Calibri;"><span style="font-size: large;">The atmosphere was relaxed as families are setting up camp
while the kids were playing in the creeks. One racer brought his dog to
accompany him for 6 hours. Everyone is cheering each other on and helping in
any way. At road races, the competition is with the other runners and how you
place compared to them. At Ultra races (unless you are an elite runner), you
are only competing with yourself and how far can you go before you stop.</span> </span></div>
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<span style="font-family: Calibri; font-size: large;">I had some goals for the race in order of importance: A: Be
moving at 24 hours, B: Not sit down other than to change clothes, C: Run 100
miles & D: Place in the top 3 for distance. I also wanted to find out how
many hours I could run before I started walking up the hills.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_0DkXnwtxN93aKSiVm0aGjZpAsHTFPrWqrB_7kkXtMK3zWwFveUgf0RByA4ndK0L-g9XMIcSXq9DUjOzvDKtGRO6xkK0FLaEZZyI8xLCBXvw2P7e6ygk8VpmdlAvVqqJvREB6BaHwtflg/s1600/BMM+trails+1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_0DkXnwtxN93aKSiVm0aGjZpAsHTFPrWqrB_7kkXtMK3zWwFveUgf0RByA4ndK0L-g9XMIcSXq9DUjOzvDKtGRO6xkK0FLaEZZyI8xLCBXvw2P7e6ygk8VpmdlAvVqqJvREB6BaHwtflg/s1600/BMM+trails+1.jpg" height="320" width="207" /></a><br />
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<span style="font-family: Calibri; font-size: large;">The only goal I thought was even possible was to be moving
(walking) at 24 hours. The other goals were just plain crazy thinking since I
had never run longer than 9 hours (54 miles), only 10% of my running is on
trails, and had not run more than 6 hours in the dark in training for the race.</span></div>
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<span style="font-family: Calibri; font-size: large;">The 3.1 mile trail consisted of a ton of turns, 4 good sized
hills, many roots that tried to grab my feet as the race progressed and ½ mile
section of greenway payment that featured a severe downhill. The trail was well
marked with arrows on the ground and each root was painted white to help you
focus and not fall because of them. Each time you completed the loop; you ran
by your own aid station to refuel, showed your bib number to the scorer, and
took off again. The race aid station featured fruits, drinks, broth, pizza, and
every other food group you could imagine. There was a mini aid station at the
halfway point deep in the woods. I made it a point to ask the scorer not to tell
me how many miles I had run or number of loops. My goal was to be moving at the
end and not quit. I did not want the number of miles I had already run to play
into whether or not I continued when I entered the “pain cave.”</span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">My only chance for running 24 hours was to not go out too
fast and burn out early. I made a commitment to anyone that would listen that I
would not allow my heart rate to get over 130 beats per minute for the first 12
hours. My normal aerobic heart rate is 140 to 150 beats per minute. If I fueled
correctly, use salt tabs and ate as much solid food as possible, I thought I would
have a 50% chance of lasting until the end.</span> </span></div>
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<span style="font-family: Calibri; font-size: large;">The start was relaxed as the race director thanked everyone
for coming and the sponsors. He started the race by saying, “OK go” and
everyone started with a slow jog. The first 6 hours, I was always near somebody
as the 6, 12 and 24 hour runners started together. I ran 2 loops with Stu and
Caleb and noticed my heart rate was climbing on the hills above 140 so I backed
off and let them go knowing I had a long night ahead of me. Each time I passed
a runner, we would speak and talk about what they wanted to accomplish. Every
person had their own reason as to why they would come out and walk/run for 6
hours of more. Many of the participants did not have the lean bodies of runners
but somehow found a way to keep moving. I really believe mental strength has
more to do with finishing Ultras and then physical ability. Watching
70-year-old men & women completing 65+ miles in 24 hours inspired me. One
of my favorite sayings I saw on the back of a running team’s (Runners from
Hell) shirts was “Suck it up buttercup.” Ultra runners are not good crowds to
complain to if you want sympathy. I visited with some of my Dailymile buddies-
Chas W & Sean B.</span></div>
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<a href="http://www.amazon.com/s/ref=nb_sb_ss_c_0_9?url=search-alias%3Dhpc&field-keywords=scivation%20xtend&sprefix=scivation%2Caps%2C273#/ref=nb_sb_ss_i_0_21?url=search-alias%3Dhpc&field-keywords=scivation+xtend+endurance&sprefix=scivation+xtend+endur%2Chpc%2C201&rh=n%3A3760901%2Ck%3Ascivation+xtend+endurance" target="_blank">Xtend Endurance Link on Amazon</a></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Before the start, I had mixed up my drinks and got my food
ready so I could come by our aid station and pick up what I needed and keep
moving. Shane did a great job of refilling my bottles and keeping them on ice
for me during the race. Each time I came through, I would grab an ice-cold
bandana and tie it around my neck to lower my temperature. One of the time
killers I wanted to avoid was spending too much time at the aid station. I was
generally in and out within a minute so I was able to stay in a mental zone.
One of the many things I observed about myself is how quiet I was as the day
continued. I would still give everyone a thumb-up and a smile each time I
passed someone. I felt like I had a job to do and needed to put all my energy
into completing it. When others would pace me for a lap, I would thank them but
not engage in much more talking. I had so many thoughts going through my head
and having a hard time concentrating, the best I could do was to keep moving
forward. I wore my Garmin watch and only looked at the heart rate and settled into
130 hr zone for the first 11 hours. At 9pm, I took off the watch and ran by
feel the rest of the way. I continued to run until 1am when I walked my first
hill. I found out that I can run 15 hours without stopping if I fuel correctly
and did not let my heart rate surge. I ran without a shirt all afternoon and
into the night. At 1am, I put on a short sleeve shirt as the temperatures were
in the mid 40’s.</span> </span></div>
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<span style="font-family: Calibri; font-size: large;">Around 2am, all but a few runners were sleeping. I did not
see another runner until 5:30am. My stomach started to give me trouble at 3am
so I started eating ginger chews. The ginger helped to settle my stomach and I
was able to get my momentum back. Everyone I had spoken with who had completed
a 100-mile race told me there would be a bad period during the race and it
would be only temporary. I had intentionally not put on any music so I could
have that to look forward to when the run got harder. At 4am, I was wiped out
but still moving while walking the up and down hills. The down hills are so
much tougher for me since I had to break my fall so I did not tumble over. I
really slowed down to a 15-16 minute mile pace at this point. The only drink I
could keep down was flat coke. </span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">When I completed another loop at 5am, the scorer looked at me
and asked what my goal was and I told him a 100. He looked at my miles and said
at your current pace, you are not going to make it to 100. He replied, “You
will end up at 97 miles.” I would have to average a 12-minute mile pace for the
next 4 hours to have a chance. I hung my head and thought about all the people
who were texting, calling and praying for me. It would have sucked to tell them
I ended up 3 miles short of my goal. Three lousy miles over 24 hours.</span> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho9BHP1Lr0HbL7ggNp0v1ujSWUSlMos37EWcVZvyi7TVCB5XGJaM4fSWjR2KscpcbJnA6LGNkGxfDRItxMUH1Dl6y5sVs-6ZouFbyb-NrIQ6zTPGaAXHOP_s3LhhsxAtKpc9s8f1KiP1pX/s1600/Boston+Marathon+Shirt.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho9BHP1Lr0HbL7ggNp0v1ujSWUSlMos37EWcVZvyi7TVCB5XGJaM4fSWjR2KscpcbJnA6LGNkGxfDRItxMUH1Dl6y5sVs-6ZouFbyb-NrIQ6zTPGaAXHOP_s3LhhsxAtKpc9s8f1KiP1pX/s1600/Boston+Marathon+Shirt.jpg" /></a></div>
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<span style="font-family: Calibri; font-size: large;">Some inner voice spoke to me and said, “I am not going down
without a fight.” I have tried so hard to teach my Sons (Sam & Tellor) to
push past the pain and always finish strong. Now was the time to put my words
into action. I walked back to my aid station, put on my Boston Marathon shirt I
had never worn and put on my earphones. I took off. I ran every part of the
course including hills to get me back on track. I started just clicking off the
loops again and the scorer would smile as I kept coming around every 36
minutes. Shane ran with me at 6am for 3 loops and motivated me to push hard which
helped me believe I would hit 100-mile mark. The sun coming up gave me a jolt
of energy. I also filled up with hand held bottle with hot broth and Xtend
Endurance to refuel each other lap. I started passing others who were walking
on the course. Everyone was cheering and giving me high fives as I came through
each time.</span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXzyb_TQbeXj7cB9bPefORJdbAqUfvwNFO4_qjGOHyXI7QoKD4waKwI3pybPsqAWWCf92ad8bII46ns9dWYdd04esekKBk32JvbYs2FqxiDBulVv7quZLjDqYqsfFbS6tcBa5VXdx5xowH/s1600/Just+hit+100.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXzyb_TQbeXj7cB9bPefORJdbAqUfvwNFO4_qjGOHyXI7QoKD4waKwI3pybPsqAWWCf92ad8bII46ns9dWYdd04esekKBk32JvbYs2FqxiDBulVv7quZLjDqYqsfFbS6tcBa5VXdx5xowH/s1600/Just+hit+100.jpg" height="215" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just Completed 100 Miles- More Miles to Run</td></tr>
</tbody></table>
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<span style="font-family: Calibri; font-size: large;">When I hit 100 miles at a little after 9am, the scorer asked
me if I was going to quit. He said I was in 2<sup>nd</sup> place. I
told him my first and main goal was to be moving on the course at the end of 24
hours so I kept going even though my pace had slowed down. The race had
marshals throughout the course so you could get credit for partial laps and
miles. I had to run the last half mile in 5 minutes to get to the next mile
marker, which gave me a total of 103 miles. The winner ran 108 miles. I got a
nice medal and a gift certificate for 2<sup>nd</sup> place. Stu Stepp came in
second in the 12-hour race and ran 56 miles. Caleb Steedley ran 66 miles and
his wife Carla ran 40 miles to give them a team total of 106 miles. Shane Vanhoose
put in 40 miles running and keeping us going at the aid station. Gina Lyerly
paced us with 19 miles.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiST2rE5zp1oC0Dk446gdvEnx71CClDDtqHjuOPMfkzsf90candosAtrZ72ZCHPqR1gjIeryvdoDDLENIRNPg84RMSDgKO3xVr9xQUW2ZJkpoaa7LJi7aWFhK7llC9ClSOPNqVWjcfnIYI3/s1600/4+of+us+after+the+race.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiST2rE5zp1oC0Dk446gdvEnx71CClDDtqHjuOPMfkzsf90candosAtrZ72ZCHPqR1gjIeryvdoDDLENIRNPg84RMSDgKO3xVr9xQUW2ZJkpoaa7LJi7aWFhK7llC9ClSOPNqVWjcfnIYI3/s1600/4+of+us+after+the+race.jpg" height="320" width="317" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After 24 Hours<br />
Caleb & Carla Steedley, Martin & Shane Vanhoose</td></tr>
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<u><span style="font-family: Calibri;"><span style="font-size: large;">Things I learned:<o:p></o:p></span></span></u></div>
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<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: Calibri;">My ability to concentrate and focus diminished
as the race went on. I would get to the aid station and forget what I needed to
pack for the next loop. I would be back on the trail and remember I forgot my
fuel, etc. The top elite runners have crews who know what to hand them each hour,
which takes the thinking away from the runner. My down period came from not
remembering to eat and drink previously. </span></span></div>
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<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: Calibri;">I can accomplish more that I can believe when I
focus on small goals. My only thought each loop was finishing the one I was
running. I never thought about being running outside for 24 hours, total miles,
or the amount of effort it would take to run 100 miles. Bite size chunks is all
I can mentally handle and be effective.</span></span></div>
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<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: Calibri;">My mental attitude had more to do with me
finishing the race than my fitness level. If I am positive and trying to make
the best of a tough situation, it goes by faster and is less painful. There was
not a moment during the 24 hours where I took the time to complain or think
about stopping. My job was to do my best and be glad in it. One trick I used
during the race was to smile at each person I encountered and thank every
volunteer. The smiling trick worked because when they smiled back I got a boost
of energy that kept me going. </span></span></div>
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<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: Calibri;">100 miles is not that far on a loop course. If I
had fuel properly at the end, I could have either gotten in another 2 laps or
gone longer than 24 hours. This race did not have the altitude and sustained
climbing like some of the big boy 100-mile ultra races. This race did give me
the confidence to sign up for the Uwharrie 100 miler in October. </span></span></div>
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<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: Calibri;">I need to run more trails than I am currently
doing to get ready for the next trail race. Running pace on trails are much
slower as the soft ground absorbs all your energy. The terrain is never level
so my hips and thighs are reminding me of my little trail training during
recovery. Trails are much more fun as the view is always changing and you have
to pay attention so you do not trip. The soft ground is also so much easier on
your body.</span></span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-size: large;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span></span><span style="font-family: Calibri;"><span style="font-size: large;">When your body is telling you that nothing tastes
good, it’s time to get in some calories (fuel). You have go against your
intuition (rest, etc) in ultra races.</span> <u><o:p></o:p></u></span></div>
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<u><span style="font-family: Calibri;"><span style="font-size: large;">Gear I Used:<o:p></o:p></span></span></u></div>
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</span></span></span><span style="font-family: Calibri;">Skechers Ultra</span></span></div>
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Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com4tag:blogger.com,1999:blog-7890623056386211868.post-85611034874021726682014-04-27T20:52:00.001-04:002014-04-29T12:07:58.562-04:00My Boston Marathon Weekend<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhVPyGJtjmM_ewwdtKzxd6nD5fsZOvMKWdYPLRwVXn7Kv-IAF6vkmrrfR0zjSLf2MuFAGrKGqv6PHtJdvSgqLVnScK7nu6sbUtckgc3B27RAM3Xn3SErBfv8iSkY4qucWmFqsKsd8bkQWU/s1600/BM+Logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhVPyGJtjmM_ewwdtKzxd6nD5fsZOvMKWdYPLRwVXn7Kv-IAF6vkmrrfR0zjSLf2MuFAGrKGqv6PHtJdvSgqLVnScK7nu6sbUtckgc3B27RAM3Xn3SErBfv8iSkY4qucWmFqsKsd8bkQWU/s1600/BM+Logo.jpg" /></a></div>
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<span style="font-family: Calibri; font-size: large;">My taper week in preparation for Boston was extremely busy
at work due to my company (Camco Manufacturing) purchasing a new company and
being part of the transition. The focus on business was a blessing, as I did
not have time to think about the race. I did some short runs to stay fresh and
for the first time I arrived at a marathon with a successful 2-week taper. In
the past, I have worried about doing a little more during the 2 weeks before the
race and have, in hindsight, took away from my race performance. I have always
heard the saying but have not followed the advice:</span></div>
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</span><br />
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<span style="font-family: Calibri; font-size: large;"><em>“It is better to show up 90% trained than to be 1% over
trained and tired”</em></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwiV4-a4EkYbQnI0QDNGBLxRAPfTfMMuSLGNZwwZMfXa4WR-W07-YFlmBp777A5SORILcxuYMkwtO9YpljyJk2jzRmepx9lycFDXzBNO52x5RZzWyIOhsMKJrShZYdzCaf8xQzQiZuTVhc/s1600/Kathi+and+Diane.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwiV4-a4EkYbQnI0QDNGBLxRAPfTfMMuSLGNZwwZMfXa4WR-W07-YFlmBp777A5SORILcxuYMkwtO9YpljyJk2jzRmepx9lycFDXzBNO52x5RZzWyIOhsMKJrShZYdzCaf8xQzQiZuTVhc/s1600/Kathi+and+Diane.jpg" height="200" width="153" /></a></div>
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<span style="font-size: large;"><span style="font-family: Calibri;">I rode with my running buddy, Kathi Russo, from Salisbury to
the airport and met my new running buddy, Diane Allen from Charlotte. This
year’s race was be Kathi’s 7<sup>th</sup> and Diane’s 4<sup>th</sup>. Their job
was to keep me focused and pointed in the right direction. I am so thankful
they allowed me to hang out with them as the crowds were so large it was
intimidating to navigate the weekend and race. In the baggage claim area at the
Boston airport, I talked with one of my heroes- Caleb Masland. Caleb is a super
nice guy, professional runner and coach from Boone, NC. He is one of the high
profile runners with <span lang="EN" style="mso-ansi-language: EN;">Skechers</span>
besides the winner of the Boston Marathon, <span lang="EN" style="mso-ansi-language: EN;">Meb Keflezighi</span>. The shoes I was wearing were Skechers Ultra to walk
around in during the weekend; he helped designed, which is cool. You can follow
Caleb and his training on <b style="mso-bidi-font-weight: normal;">DailyMile.Com </b>or
at his website: </span><cite><span style="color: #222222; font-family: "Arial","sans-serif";"><a href="http://www.coachcaleb.com/">www.coach<b>caleb</b>.com</a></span></cite></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Once we arrived and checked in, we went to the Runner’s
Expo, which is humongous. Every company that has anything to do with exercise (clothing,
shoes, nutrition, training, gifts, etc) is there to give out samples, advice
and sell stuff. I went by the Skechers booth and said hello to the crew. I
thanked them for the gear and shoes I would be wearing during the race. I
received my race bib and got my race packet, which included a nifty long sleeve
Boston Marathon Shirt. I purchased the orange official 2014 Jacket and noticed
how many runners keep adding the other years they run the marathon to their
jacket. One of the many things that got my attention was the atmosphere of
being around 32,000 people who are excited about running, fitness, and life. I cannot
imagine anyone coming away from this experience without being more excited
about what is possible and hope I can continue to work smart with my fitness
and have fun. <span style="mso-spacerun: yes;"> </span></span></span><span style="font-size: large;"></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCChf1MD_fBpGTF5sCkr8Ax5M7wfmE-KerWbupMY3itIFtcgwtJc5-ENusohQafyKY3zu0xtdC0yETHF8Kwhf86benV2q0NxmI5ENnOUYxJS2loDAhiDVdbzpMNEycuYGqLauK2E-8ULYj/s1600/Front+of+jacket.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><div style="text-align: left;">
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;">We saw a bunch of people from the Charlotte
area including Joe Schlereth and Kathy Lee. Joe is a hero of mine. This Boston
marked his 300th marathon and 45 of his “marathons” are 100-mile ultras. Over
the course of his running career, he's posted six top-10 finishes at the
Western States 100-mile endurance run; 10 finishes at Western States in less
than 24 hours. He won the Wasatch 100; and he completed Badwater, the
approximately 135-mile run from Death Valley (the lowest point in the
continental U.S.) to Mt. Whitney (the highest). In 2006, he ran over 9000 miles
which is approx 170 miles a week. Kathy Lee just finished her second 100 mile
race at the Umstead Race recently. An awesome achievement I hope one today to
complete.</span></span><span style="font-size: large;"></span><br />
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</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Sunday morning, I attended a race strategy with
Dr. Mark Cucuzzella who consistently runs under 2:50 marathons and has won the
Air Force Marathon. His comments were to be conservative in the first half and
focus on maintaining energy during the work of the marathon (Miles 16 to 21)
and give it all you’ve got from mile 22 to the finish. He reiterated how
important is to run quietly on the down hills to save your quads for the end of
the race. I know of Mark from listening to the Ultra Runner Podcast. His is a frequent
contributor. Mark is also a big proponent of heart rate training to increase
the speed of your aerobic base. Mark owns “2 River Treads” running store in
Shepherdstown, WV. The store website is a great source of running information.</span><br />
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span><br />
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<a href="http://tworiverstreads.com/" target="_blank">Two Rivers Treads</a></div>
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span><span style="font-size: small;"> </span><br />
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<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;"></span></span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;">Sunday night, I was fortunate to be able to
attend a dinner with Kathi that had Amby Burfoot (Editor of Runner’s World and
Winner of the ’68 Boston Marathon) and Jeff Galloway (’72 Olympic Team with
Prefontaine). It was a round table discussion with funny running stories.</span> <span style="mso-spacerun: yes;"> </span></span><br />
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<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;">Once we left the Athlete Village, we lined up
in our corrals based on our qualifying time. The race started once four
helicopters flew over our heads heading to Boston. It only took them 4 minutes
to get there where I would need 3 hours. The first 2 miles seemed like it was
going straight downhill. It is hard to know how severe the decline is as all
you can see are runners’ heads ahead. There were so many runners in the streets
because the majority of the race is run on a 2 lane road through the small
towns leading to Boston. I never had more than a foot of space on the sides or
front of me for the first 9 miles. Passing others was just not possible. Every
mile there is a Gatorade and water station, which takes more space from the
runners on the road. Every step I had to watch and make sure I was not tripping
anyone or being tripped. Usually I race with a small group because I am not
with the elites and nor with the joggers so I am used to having plenty of room.
I had a headache by mile 10 from concentrating every step. The race turned
unseasonable warm and I noted by mile 12, I was no longer perspiring. I knew not
perspiring is one of the early signs of dehydration and overheating. I removed
my shirt and doused myself with water at most water stations. The crowds were
so loud. It is hard to explain the intensity of volume. The fans are literally
right beside the 2-lane road we were running on. They are screaming 3 feet from
your head and trying to get “high fives” from all the runners. There were many
great homemade signs along the course to keep my attention. I did not realize
how small the little towns are we ran in and how important the race is to their
community. Many of the volunteers mentioned the race was the biggest day of the
year. Every business is closed for Patriots Day each year. At mile 12, I
noticed the volume from the fans started getting even louder as we were coming
to Wellesley College. Those girls holding signs asking for kisses can be heard
from a mile away.<o:p></o:p></span></span><br />
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">At the halfway point, I was at 1:29 which was a
minute slower, as I had hoped for a sub 3 hour race. Between the crowded field
and being concerned about going out too fast, I did not hit my goal time for
the first half, which was 1:28. <o:p></o:p></span><br />
<br />
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">When I reached mile 16, I knew the work was
getting ready to start as I noticed the bobbing heads in front of me were
rising up which meant the hills were coming. The first two of the four famed
hills near Newton were not steep but once you passed over the crest, you went quickly
downhill which caused my quads to scream for relief. The third hill and Heart
Break are gradual inclines that last for almost a half mile and are then once
again steep down hills. I passed many people on the hills and felt my quads
starting to cramp on the down hills. At mile 21, I passed Boston College and
they had a huge sign saying “the heart break is over.” I tried to get back to
marathon pace of 6:47 for the rest of the way and was not able to get back to goal
pace. It was not my cardio system that held me back; it was my muscles in my
legs. I had worked so hard doing squats and lunges daily with hill repeats
weekly and it still was not enough. I saw the famous CITGO sign at mile 24 and
knew once I passed the sign I had a mile left so I really leaned forward and
was able to get back to a 6:50 pace. At mile 24, the crowds grew even more in
size and volume. It seemed like the fans were 10 deep along the race route.
Once I made the left onto Boylston Street, I could see the end. My pace got
much faster as I ran as hard as I could to the finish line and completed my
first Boston Marathon in 3:00:44.</span><br />
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;">After the race, I hobbled to my hotel with my
medal and fond memories. I was a little sad to have reached my goal which I
had only dreamed of 3 years ago. I have run daily with the goal being able to run in the Boston Marathon. I am hopeful Keith, Stu, Caleb and Victor will qualify this
year (Lehigh Valley Marathon in early September) so I can run with them in 2015. </span></span><br />
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;"><o:p><span style="font-family: Times New Roman; font-size: small;">
</span></o:p></span></span><span style="font-size: large;"></span><br />
<span style="font-size: large;"><u><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Gear Used:<o:p></o:p></span></u><br />
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</span></span></span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">NUNN- electrolyte drink mix to hydrate before
and after the race<o:p></o:p></span></div>
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</span></span></span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">UCAN (Super Starch) before the start<o:p></o:p></span></div>
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</span></span></span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">VESPA (Amino Acid to promote fat burning)
before the start<o:p></o:p></span></div>
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</span></span></span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">3 Espresso Hammer Gels during the race<o:p></o:p></span></div>
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</span></span></span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Skechers Go Run 3<o:p></o:p></span></div>
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</span></span></span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Skechers Singlet- same one Meb wore</span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span> </div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">The cost for the trip came out to around $1,100 with entry fee, airfair, hotels, expo and transportation</span></div>
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</a></span>Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com0tag:blogger.com,1999:blog-7890623056386211868.post-89710079077300001222014-04-15T10:33:00.000-04:002014-04-15T10:33:32.495-04:00Days until the Boston Marathon<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoTmmUDZL7KGJJ85cCkiRnCnung2kuqYG-_5Svs07q2BX5ThYF3YKelE8sHLC0t8yng8GLyDnLq2F7xggVsRvaCkYX3iBEwP5SSyipwCzjhEgHxvGRou3mZOexPR2IgOFsEgINeGkrCfxC/s1600/Boston+Medal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoTmmUDZL7KGJJ85cCkiRnCnung2kuqYG-_5Svs07q2BX5ThYF3YKelE8sHLC0t8yng8GLyDnLq2F7xggVsRvaCkYX3iBEwP5SSyipwCzjhEgHxvGRou3mZOexPR2IgOFsEgINeGkrCfxC/s1600/Boston+Medal.jpg" /></a></div>
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<span style="font-size: large;"> </span><a href="http://www.baa.org/" target="_blank"><span style="font-size: large;">Link to the Boston Marathon</span></a></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">One week before Boston and I am back to 100% fitness wise. 2
weeks ago my left shin has been moaning and I have been getting my cardio
workouts in by doing stair stepping, rowing and elliptical for an hour a day. I
have been saving my legs for running long runs on Saturday and Sunday. Ice and
exercising without running has cut my recovery time down. It seems like forever
since I have watched a 30-minute comedy without having an ice pack on my shins.
I am at a very different mental place with regard to my goals at Boston than
where I have been in past marathons. Instead of focusing so much on my goal
race time, I am trying to be happy with just doing my best. As I tell my sons,
as long as I can look at the mirror at the end of the day and say “I gave it my
best” then that is all you can do. Getting shin splints 4 weeks before the race
was not part of the script but I did my best working around it. Nobody, I repeat
nobody, cares about my race time other than me. Even my running friends (who
are focused on pace and time) just want me to have a good time, not get hurt
and enjoy myself. I am traveling with Kathi Russo who is making her 6th
straight appearance. She is an accomplished runner in Salisbury and is a
running mentor to me. She is going to guide me in making sure I get to the
starting line on time.</span> </span></div>
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<span style="font-family: Calibri; font-size: large;">I ran the Elizabeth 8K race in Charlotte 2 weeks ago as part
of a 20-mile long run and was happy with my effort. I was surprised to see 4 of
the top 8 finishers were over 40 years old. I came in eighth overall with a
time of 31:30 (6:20 pace per mile). I did not even place in the Masters
Division. I did win my age group (45 to 50 years); who knew so many old people
like me were going to attend the race. <span style="mso-spacerun: yes;"> </span>I
ran 5 miles as a warm-up so it might have hurt my race time but the point of
the race was to push myself and focus on speed. I look forward to running more
local 5K’s as part of long runs (20+ miles) on the weekend. There is no feeling
like a 5K race when I am running out of air and have a half mile to go. Steve
Prefontaine used to say about short races, “The winner today will be the one who
is willing to hurt the most.”</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEsRhsSaY2qi1dk5p5bRJ2Ob7xw8WmBvdg2UE0c3erMZjapR3xo0KK1sEh6holH8AHF6pGa7T9Zbz-WIG7BaQRogKRgPKd1i82eSvEJLWl7D6hzD38bKrsT5ynsv_u-w_IF07ZPiiGcfp2/s1600/Martin+Elizabeth.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEsRhsSaY2qi1dk5p5bRJ2Ob7xw8WmBvdg2UE0c3erMZjapR3xo0KK1sEh6holH8AHF6pGa7T9Zbz-WIG7BaQRogKRgPKd1i82eSvEJLWl7D6hzD38bKrsT5ynsv_u-w_IF07ZPiiGcfp2/s1600/Martin+Elizabeth.jpg" height="320" width="114" /></a></div>
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<span style="font-family: Calibri; font-size: large;">I have started running in a new shoe named <strong>Skechers GoRun 3</strong>.
The GoRun 3 cushioned shoe is light as a feather. The heel to drop ratio is 4%
and can be lower if you do not use the foam insert. It has a wide toe box. I
will be running in this pair in the Boston Marathon (Monday, April 21<sup>st</sup>).
Runner’s World gave the GoRun 3 their Best Buy Running Shoe Award for Spring
2014. The are reasonably price for a premium running shoe at only $85 vs.
$130 with other brands.</span></div>
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<span style="font-family: Calibri; font-size: large;"><a href="http://www.skechers.com/style/53910/skechers-gorun-ride-3/blrd" target="_blank">Link to Skechers GoRun 3</a></span><span style="font-family: Calibri;"></span></div>
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<span style="font-size: large;">I am still jumping rope as part of my cross training and am always
looking for new ways to cross train & increase my cardio base. I maxed out
at 82 miles a week in preparation for Boston and am am enjoying tapering
for the race. </span></div>
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<span style="font-size: large;"><span style="font-family: Times New Roman;">
</span>Pacing seems to be a big challenge at Boston as most runners
average 6 to 8 minutes difference between the first and second half. Mile 16 to
21 are where the hills come in and if you run much faster than your goal pace
on the first 13 miles, there is a high risk of fatiguing your quads and not
being able to maintain your pace when you get to the hills late in the race. I
have read numerous times to run hard downhill in preparation to stress the
quads so they will be strong during the first half of the race. I have been
doing 3 mile hill repeats at the end of my long runs (18 miles +). <span style="mso-spacerun: yes;"> </span>I am actually getting good and flying down the
hills without breaking and slowing down. I just take a longer stride and feel
like I am falling down by leaning into the slope with no extra effort like I
did as a kid.</span> </div>
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<span style="font-family: Times New Roman;">
</span><span style="font-size: large;">I enjoy running with my buddies who run at different paces
but sometimes the pace is really slow (more than 2 minutes per mile slower than
my marathon pace), so I have been thinking about how I can still run with
others while keeping my heart rate in my aerobic zone (140 to 150bpm). I found
a pair of 1.5lb weights in my basement that attaches to your hands and tried wearing
them while running this week. I initially thought, how much is a 1.5lb weight
going to affect the easy run? Wow- swinging the weights back and forth
especially on the hills as I was pumping my elbows enabled my heart rate stay
in the desired zone while recovery running. My chest, shoulders, and arms were
letting me know by the end that they did not agree to the new fitness routine.
I will continue to use them on easy recovery running days.</span><span style="font-family: Times New Roman;"></span></div>
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<span style="font-size: large;">I just finished a good book named the “The Longest Run” by Ed
Ayers. The book describes his evolution as a person and runner and uses the
backdrop of the JFK 50 Mile Race held each fall. Ayers is a senior runner now
and won the JFK when he was younger. The JFK 50 Mile was created after
President Kennedy was concerned the U.S. citizens were getting mentally soft
and not being fit. Kennedy thought all members of the armed forces should be able to
walk 50 miles over 1 day. Bobby Kennedy completed the race. Eventually the race
was opened to all. Some of the trail race is run on the Appalachian Trail and
around the battlegrounds of the Civil War outside of DC. I enjoyed the book
from the perspective of how we can continue to enjoy running for a lifetime
once the days of new personal records are behind us.</span></div>
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<a href="http://www.amazon.com/Longest-Race-Lifelong-Ultramarathon-Endurance/dp/1615190635/ref=sr_1_1?s=books&ie=UTF8&qid=1397567699&sr=1-1&keywords=the+long+run%2C+ed+ayers" target="_blank"><span style="font-size: large;">Link to Amazon and The Longest Race</span></a></div>
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<span style="font-size: large;">Last week, I was in Vancouver BC working at a customer show and had the opportunity to run. The city is so clean and beautiful with the mountains in the background. They have a paved running/ biking trail on the water front that goes around the city. The <strong>SeaWall</strong> is over 40 miles long and I was able to run the entire trail over the weekend. I tried to stay on east coast time during the trip so I ran in the dark (4am-7am) each day and always felt completely safe. Great place to watch the sun rise.</span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">I look forward to updating my little blog when I get back
from Boston and begin getting ready for my 24 hour race in May. I am grinning
just thinking about the possibilities of moving for 24 hours and finding out
what lies deep inside of me. The farthest I have ever run is 54 miles so the
idea of going 100 miles seem so outrageous. I look forward to doing some back-to-back
25 mile runs on Saturday and Sunday to get my body ready. At this point, I have
no idea how to prepare mentally for this type of event. Every day when I am out
running and feel pain, I think about what is to come and it helps to focus my
mind on other things (family, work, etc). <span style="mso-spacerun: yes;"> </span>Nine times of ten when I change what I am
thinking about the pain goes away. I am intrigued by the notion of how
important mental strength will be at a 24 hours loop race. It will be a
learning experience as I get out of my comfort zone at the Black Mountain Monster 6,
12 and 24 hour race.</span></span></div>
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<a href="http://www.raceofawesome.org/the-black-mountain-monster-5k-61224-hour-relay/the-monster/" target="_blank"><span style="font-size: large;">Link to Black Mtn Monster Race</span></a></div>
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Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com1tag:blogger.com,1999:blog-7890623056386211868.post-82413844524319563792014-03-09T17:54:00.002-04:002014-03-09T17:54:46.055-04:00Countdown to the Boston Marathon<span style="font-size: large;">I hope this update finds you well and able to get out and get some fresh air as part of your fitness routine. I am 6 weeks away from Boston and am feeling good about where my training is headed. </span><br />
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<span style="font-size: large;">I ran my first 5K since November this past weekend in Salisbury, NC on a hilly route and was lucky enough to place 3rd overall (18:20) and was only 11 seconds off my 5K personal record (18:09). I had forgotten the feeling of running at 95% of my max heart rate. My only goal going into the race was to hold a 5:50 pace for the first 2 miles and see what happened. After the race, a couple of us ran another 12 miles and did 12 "big boy" hill repeats (90 seconds, 8% grade and 4th of mile each). I am trying to get my legs use to the feeling of running up hills while tired. Miles 16-21 are where dreams are crushed at Boston. </span><br />
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<span style="font-size: large;">I am running the <u>Corporate Cup Half Marathon</u> in Charlotte this weekend. It is Charlotte's largest race (non-marathon) and there will be a lot of good regional runners. I am interested to find out where I am at fitness-wise. I always seem to have better races when I have others to pace me. Ben Hogan (great golfer), once said <strong>"friendly golf and tournament golf are completely different."</strong> I feel the same way about running with my buddies and how I perform in races. <u>Update</u>: 1:25- 14th overall and 1st Masters Winner. Big hills, tough course going through the nicest neighborhoods in Charlotte. The finish downtown is on top of a huge hill you have to climb back up. Great training for Boston in 5 weeks. </span><br />
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Some of our running group at the Corporate Cup Half Marathon</div>
<span style="font-size: large;">I have been spending approx 50% of my running miles on the dreadmill as the weather has been severe. The dreadmill has helped me with my leg turnover and interval (mile repeats) workouts. I have noticed my heart rate is not rocketing upward when I get into the 6:30 tempo pace as it was in November. My body is getting stronger aerobically. The lower the heart rate and faster pace equals better race results. I have to remind myself to increase my aerobic capacity I need to do 85% of my runs in the aerobic zone which tops out at 150-155 beats per minute (bpm). I still have 2 workouts a week where I run at my marathon pace goal. Most of my other runs are in the 7:30 to 8:00 minute pace which comes out to around 140 to 145bpm. 90%+ of a marathon is run at the aerobic heart rate so that is what I need to focus on. </span><br />
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<span style="font-size: large;"><u>Myrtle Beach Marathon Update:</u> I started the race off running with Aaron from Winston-Salem and was striving to hit a 6:35 pace. The wind was blowing 30mph the entire race. By mile 7, I was getting into the lactate heart rate zone and just was not able to hold the pace any longer. Instead of doing what smart runners do and adjust my strategy based on the conditions, I tried to show Mother Nature that I could handle whatever she threw at me. She won. I decided to turn the race into long run and coasted in. My time was 3:23 and still qualified me for Boston in 2015. It was 22 minutes slower than last year. It was just not my day. On a positive note, I was able to get back into training 2 days later instead of pushing extra hard and losing a week of training for Boston due to recovery and soreness. I was happy for many of my friends who had a good race at Myrtle Beach. </span><br />
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<span style="font-size: large;">They wisely adjusted their expectations and times. Some of them were smart enough to run their fastest miles at the end. I can only imagine the patience I would need to run my fastest miles at the end of the marathon. Maybe one day. I am working on being more process driven than focused on race results as there are many things I cannot control such as weather. One bad race does not take away from the training I have done over the winter. I have to trust that if I continue to do the work each day, the results will take care of themselves. Focus on today.</span><br />
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<span style="font-size: large;">I have been doing more cross training (box jumps, squates, lunges, kettle bells, wall sits, etc) as I ramp up my miles to the range of 65 miles a week. I am running in the morning before work and doing cross training at the gym at lunch to help get my body stronger and reduce the likelihood of injuries. I have really enjoyed jumping rope since weather has prevented me from dragging my tire BOLO. Jumping rope is so hard and rewarding. The most turns I have gotten to is 76. I started out with 10 minutes before my runs and am now up to 20 minutes. I am jumping rope 3 times a week. My heart rate gets into my aerobic heart rate zone of 150's. Jumping rope is helping with balance, foot turnover, and calf strength. I purchased a speed rope from Amazon and it is so much easier to use than cheap ones from Walmart. Best $9 I have spent in a long time. Give it a try. You will feel like you belong in Special Education Classes the first couple of times until you get the hang of it. I just focus on the amount of time I am going to do it and don't worry about the number of times I have to start over. Last night while Anne attended her Pilates class, I jumped rope in the corner for an hour. Jump rope is a mega fat burning activity, almost 2 times as many calories as running per hour.</span><br />
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<a href="http://www.amazon.com/gp/product/B00EXJ4TO2/ref=oh_details_o03_s00_i00?ie=UTF8&psc=1" target="_blank">Link to Jump Rope on Amazon</a></div>
<span style="font-size: large;">I just read a great running book, "The Extra Mile" by Pam Reed. Pam is an accomplished runner and race director of the Tuscon Marathon. She has won many races, was the first person to run 300 miles without stopping and won back to back Badwater 135 (Death Valley Races) over the male racers too. She details her mental approach to life, family, work and running. Very inspiring story of what is possible when you deal with your demons. You don't have to be a runner to enjoy the book. Pick up a copy!</span><br />
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<a href="http://www.amazon.com/Extra-Mile-Personal-Ultrarunning-Greatness/dp/1594867305/ref=sr_1_2?s=books&ie=UTF8&qid=1394230981&sr=1-2&keywords=the+extra+mile" target="_blank">Link to The Extra Mile which is available on Amazon</a></div>
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<span style="font-size: large;"><u><strong>Free Running Podcast</strong>:</u> <em>Endurance Planet</em></span></div>
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<span style="font-size: large;">I drive 2 hours each day and listen to a lot of Podcasts. One of my favorites is Endurance Planet. They put out a podcast on a weekly basis that covers topics related to running, triathons, sports nutrition, gear, interviews with top athletes, etc. You can listen to the podcasts through iTunes or the website link below. </span></div>
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<a href="http://www.enduranceplanet.com/" target="_blank">Endurance Planet Podcast</a> </div>
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<strong><u><span style="font-size: large;">My workouts leading to Boston:</span></u></strong><br />
<span style="font-size: large;">Monday: 75 minutes easy</span><br />
<span style="font-size: large;">Tuesday: Track day- 60 minutes at Marathon Pace</span><br />
<span style="font-size: large;">Wednesday: Midweek long run easy- 90 minutes</span><br />
<span style="font-size: large;">Thursday: 75 minutes tempo with 45 minutes at Half Marathon Pace</span><br />
<span style="font-size: large;">Friday: 60 minutes easy & cross training</span><br />
<span style="font-size: large;">Saturday: 3 hours with 12 hill repeats at the end</span><br />
<span style="font-size: large;">Sunday: Cross Training</span><br />
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<span style="font-size: large;">I read a quote the other day that got my attention, <strong>"we make our fitness gains when we rest not when we are exercising."</strong> I have to remember to take time to allow my body to catch up by sleeping 8 hours each day, and short naps on the weekend. The amount of rest for recovery only grows as I get older.</span><br />
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<span style="font-size: large;">Special shout-out to <strong><u>Bill Shire </u></strong>in Charlotte who celebrated 10,000 days (almost 28 years) of running without a rest day . Bill's running blog link is listed in my favorites section second on the right, <strong>"Cool Down Runner."</strong> Bill goes out of his way to encourage others and always answers my silly questions with kindness. I want to develop dedication like Bill has when I grow up. </span><br />
<a href="http://www.wbtv.com/story/24897938/man-runs-10000-consecutive-days#.Uxh0GBjrStR.facebook" target="_blank">Video of Bill celebrating his 10,000 days</a><br />
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<span style="font-size: large;">Spring is around the corner. Get out there and make it happen!</span><br />
<br />Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com5tag:blogger.com,1999:blog-7890623056386211868.post-53052802519777142232014-01-29T17:52:00.001-05:002014-01-30T11:54:11.579-05:00Gaining Confidence For My Next Big Test (Myrtle Beach Marathon) in 2 Weeks<span style="font-size: large;">I hope everyone has been able to stay warm and get in their workouts as we all look forward to the spring running season.</span> <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZbeFzivqv7xFnBTFG1WzIfQGTsVjfB16BeKNdnuG1IlD94HGdba90k5MSGmmi6XiGFTCGyjD2JzNhYADS-U7YRGiQzZemROdWz7ZgtL54Q7EdLEoTD5NwMkCGcaAxMjjXeqI1HHydgrQU/s1600/snow+running.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZbeFzivqv7xFnBTFG1WzIfQGTsVjfB16BeKNdnuG1IlD94HGdba90k5MSGmmi6XiGFTCGyjD2JzNhYADS-U7YRGiQzZemROdWz7ZgtL54Q7EdLEoTD5NwMkCGcaAxMjjXeqI1HHydgrQU/s1600/snow+running.jpg" /></a></div>
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<span style="font-size: large;">I started off 2013 hating the dreadmill and loved telling anyone who would listen to me how much. Over the last 3 months, as the weather has turned colder, I have had to use the treadmill more often if I am going to make progress towards personal records in upcoming spring marathons (Myrtle Beach in February & Boston in April). Today I did a hard 12 miles on the treadmill and spent some time thinking about how much I actually like running on it. Some of the benefits, I am enjoying are great temperature in the gym, less damage to my body, able to control the pace much better than outside, able to run with my buddies regardless of their pace on the machine beside me at the same time, and able to watch TV while listening to music. The biggest advantage of running on the treadmill is learning to turn my brain off and push through the miles. If I am able to grow being comfortable running and watching the same spot in front me for an hour and not go crazy, it will help me when I am hurting in ultra marathon races. Often on the treadmill, my mind is shouting, "QUIT" this is stupid. The more I can train myself to not listen to the evil voice that wants to me to stay in bed the better, more consistent and stronger I will become. I find it funny, I am able to enjoy something I feared and hated a short time ago. There is probably a life lesson in there for me to reflect on. The more time I spend running and thinking about life, the more I have come to the conclusion that success is determined by my mindset, consistency and attitude. I am trying to find the good in every situation and people; some days it takes more effort than others.</span><br />
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<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgagnEBj6cemquPYLnCB-Ewzs6Rlfsb_UfqpJHQtRGDXRm3H-Gv2wkAtRkqYNsiXoFAsWJjeKcZn4Ke1Lmg0cj_IZzhhqq4JCbh-WNIKvijHFTL0d6h06noybGFRDNfruxhl5dtMc5DLuyf/s1600/Treadmill+pic.jpg" height="200" width="198" /><span style="font-size: large;">I am feeling good about my training for my first marathon of the year coming up in 2 weeks. My big goal is to break 2:55 at Myrtle Beach assuming good weather. I cannot allow myself to worry about things I don't have control over and weather falls into that category. All I can do on a daily basis is do the work and let the results take care of themselves. Here is another life lesson for me to absorb.</span></div>
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<span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht1sIa24bHBd4grwD5A8hj7tpgLCVR7EGlbsdLDhurBJlf5tot_iQrQ9tWuqAIIB6OnUqK7pNMGQkSNZo4pfp196VnYdQVvkp-nE5UmmKLBeqBx7SKe29dvkXF7eFQA6g1-J2VqckSiYmH/s1600/Myrtle+Beach+Marathon.jpg" height="228" width="320" />My miles have averaged in the 65 miles per week range. When I get into the 80 miles per week training cycle, injuries start happening and I fall into a fatigued based state on how hard I train. My quality workouts have been on Tuesdays at the track with a 90 minute marathon pace workout, Thursdays have 6 mile tempo run at half marathon speed (20 seconds faster than marathon pace) for 9 miles total and Saturday long runs of 18 or more. I have put in 2 runs of over 26 miles and a 31 mile race in the last 6 weeks. I continue to rest or go to Yoga on Sundays. The other days are easy with my pace being 60 to 90 seconds slower than my marathon pace to give my body a chance to recover. I continue to go to the gym at lunch to do 40 minutes of cross training & plyometrics to strengthen my core. Overall I am happy with this training cycle and am interested to see how my body reacts at mile 21 of the marathon when I dig in for the finish.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd2IMk1PcM8R4K9PhGXmL04zaDihHaF7vEFbMxNYbjwDBNx6OpzXU9FNNVi7nxLggJP_KmhuiOluLvnXquhBuaQcZSxpYmQGoqLWfv4OaDCBxzhzW_3aVYcBKyYOi47-BovuR-wxnlBM4E/s1600/Pretend.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd2IMk1PcM8R4K9PhGXmL04zaDihHaF7vEFbMxNYbjwDBNx6OpzXU9FNNVi7nxLggJP_KmhuiOluLvnXquhBuaQcZSxpYmQGoqLWfv4OaDCBxzhzW_3aVYcBKyYOi47-BovuR-wxnlBM4E/s1600/Pretend.jpg" height="320" width="132" /></a><span style="font-size: large;">What I am most proud of is helping a new runner get ready for his first marathon. His name is Sonny and he is going to do great. Last week we ran 26.2 miles together and I wish you could have seen the smile on his face when he finished. He could not have been happier with himself and told me and Victor over and over, he could not have done it without us. As I get older, these types of moments don't happen as much as I would like. His pace is slow compared to others as his goal is to finish and not walk. Running with Sonny gets me to slow down and helps me to get more time on my feet. He has done everything I have asked of him and does not complain about how hard it is. I only wish I had more Sonnys in my life. What inspires me to train hard is remembering how just 18 months ago Sonny was struggling to run a 29 minute 5K and now he is going to run a marathon. Sonny teaches me every day that consistency is the key. Some of my other running buddies (Keith, Stu, Caleb, Kelly, Steven & Victor) have the potential to really do well at the marathon (New PRs -Personal Records) if they embrace the taper over the next 2 weeks. If they get nervous and try to get in some last minute fitness gains, their race will suffer. Experience is the best teacher.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZkm78Q8aXlunt11_xTbptgURqDKc0bAI1pNPkYhVSii9rtN0wndIoi8E-kqJVnKjpe86rBMgqBRnAxWeNQo1u7RPGIZ8elm1UINQCoVcpPWQSqf1x53tWA3nUFv3iHt3xK0Tl503gRfCx/s1600/Miracle+that+I+started.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZkm78Q8aXlunt11_xTbptgURqDKc0bAI1pNPkYhVSii9rtN0wndIoi8E-kqJVnKjpe86rBMgqBRnAxWeNQo1u7RPGIZ8elm1UINQCoVcpPWQSqf1x53tWA3nUFv3iHt3xK0Tl503gRfCx/s1600/Miracle+that+I+started.jpg" height="320" width="214" /></a><span style="font-size: large;">As I look to the marathon, I am committed to doing my taper correctly. I have to believe the work is done and it is now time to let the body rest and heal up. I keep repeating to myself it is better to arrive to the race 90% trained than 1% over trained. I also have to remember I cannot affect my performance with 2 weeks to go, but I can hurt it by arriving to the starting line tired and mentally drained. Trying to do everything at the last moment never worked well for me in school or life and has not worked in running. Here is another life lesson for me to absorb.</span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZFUT0XhP8O5TmaaVWcZa1raQypL06IRgj6s4urxq2iHHKzlSkqcMCVnKhSMlqL55jmbljxLOFYPr11PoTEj5x9YnBkcwj7HR4nCDEiOnsBxwOPEQMqzd_MT4zDdBNUNxeHG-tZmN0hszJ/s1600/frantic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZFUT0XhP8O5TmaaVWcZa1raQypL06IRgj6s4urxq2iHHKzlSkqcMCVnKhSMlqL55jmbljxLOFYPr11PoTEj5x9YnBkcwj7HR4nCDEiOnsBxwOPEQMqzd_MT4zDdBNUNxeHG-tZmN0hszJ/s1600/frantic.jpg" height="245" width="320" /></a><span style="font-size: large;">Someone asked how I am doing on my New Year's resolutions. I am on track as of today with my daily tasks (doing at least 1 mile, pushups, lunges and squates). I will be volunteering my help at the Winter Flight 8K race next weekend. I also have reached out today to learn how I can help the local groups with trail construction. The fall 100 mile (Grindstone 100) race I want to run requires 8 hours of trail work so the sooner I get started the sooner I will reach my goals.</span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhMtYk0-v0Pscio9_W0TBhqhDEkAMM9OdOULHyF5reUEFg24MTje7PLIPa3RC6Eg3vRoe3x4nLiDxa8zhHOQgeW7W9LSCnb05wdFrY-yK_EOrNZG917klPug61bze-cBPi_6J58PbFrKNN/s1600/trail.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhMtYk0-v0Pscio9_W0TBhqhDEkAMM9OdOULHyF5reUEFg24MTje7PLIPa3RC6Eg3vRoe3x4nLiDxa8zhHOQgeW7W9LSCnb05wdFrY-yK_EOrNZG917klPug61bze-cBPi_6J58PbFrKNN/s1600/trail.jpg" height="306" width="320" /></a><span style="font-size: large;">I read over the Fall one of the best things you can do to help your body get use to running a 100 miles in 24 hours is to stand at work. I currently sit at a desk all day. I am having my desk raised a foot so I can stand and do my office work. Instead of spending a ton of money to buy a special desk, I am going to raise my total workspace but putting wood blocks under the feet and spend around $20. I have to remember that throwing money at something does not mean it is the best way to accomplish the task. Here is another life lesson for me to absorb.</span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdum-P5g-VxoO-959fOzENSqHHcCckx3YQjkzlXrzi4RClRyyzUq5gc6-58PZwufRsvlckq00LKTnkgjsOrUQlmDA4_sIH8oH4ZWuQVP_PboE8-eNHScX6Q0R1sszhUs76Ay7Qa4HtHA__/s1600/STanding+desk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdum-P5g-VxoO-959fOzENSqHHcCckx3YQjkzlXrzi4RClRyyzUq5gc6-58PZwufRsvlckq00LKTnkgjsOrUQlmDA4_sIH8oH4ZWuQVP_PboE8-eNHScX6Q0R1sszhUs76Ay7Qa4HtHA__/s1600/STanding+desk.jpg" height="282" width="320" /></a><span style="font-size: large;">Check out my newest favorite ultra running blog </span><a href="http://duffyville.blogspot.com/"><span style="font-size: large;">http://duffyville.blogspot.com/</span></a><span style="font-size: large;">. This little lady is awesome. She lives in Alaska and pulls a sled (this time of year) which holds her shopping purchases to help her train for 100 mile races. She will get in 20 miles or more a day a couple of days each week while doing her shopping and jogging back home. By the way, She has little ones too. I could not imagine have to tend to little ones, a husband and train for 100 mile races. After reading this blog, neither you nor I have any reason to complain about not having enough time to do the important things. Check out the my other favorite blogs to the right as they all have something to offer about life and fitness.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj7CUCI4R0tD7Ad4yivF4N2cQS4CLTdHGHQBKRmYZ29XlkPsCkKxgFugu-WoG7cUN0KOKvzXlk37YJiBTO4I-3LBmZQmROJomYgZ-P0lsb-HjKLpeO1zSShA7Da814CuswA3PiosHCpjmQ/s1600/duffyville.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj7CUCI4R0tD7Ad4yivF4N2cQS4CLTdHGHQBKRmYZ29XlkPsCkKxgFugu-WoG7cUN0KOKvzXlk37YJiBTO4I-3LBmZQmROJomYgZ-P0lsb-HjKLpeO1zSShA7Da814CuswA3PiosHCpjmQ/s1600/duffyville.jpg" height="151" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMgWM5Mc9MF-YBbVgW_kOQ9S__mJF4t50I2hKAjeo7Hy_bVxUZREwKLOo9IYNcxgtqrjicp6ZPs4DABze_lfXoGbJtrsxKWysBQsnTdqJdLGqaz0R5ZNxcxroOOhBXb0jnTElFqP5PjPag/s1600/snow+sledge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMgWM5Mc9MF-YBbVgW_kOQ9S__mJF4t50I2hKAjeo7Hy_bVxUZREwKLOo9IYNcxgtqrjicp6ZPs4DABze_lfXoGbJtrsxKWysBQsnTdqJdLGqaz0R5ZNxcxroOOhBXb0jnTElFqP5PjPag/s1600/snow+sledge.jpg" /></a><span style="font-size: large;">Keep in mind Groundhog Day is coming February 2nd. Lets all pray for a cloudy day so the big rat does not go back into hibernation and we have 8 more weeks of winter.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh-_-PvRTvOKZ6KW83Mm-R9E0iv2G3rLVHM_Ea7cHBSxiW314l_8TGaQ1Z6n8yXUc5aq-a0SeWqCqWNvlXSFzIsUCzo6nciNEd-2C-cI0_U7Ya4s2y7oTaEoJ79SmbvxJHz7re6qH1pFVM/s1600/Groundhog+day.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh-_-PvRTvOKZ6KW83Mm-R9E0iv2G3rLVHM_Ea7cHBSxiW314l_8TGaQ1Z6n8yXUc5aq-a0SeWqCqWNvlXSFzIsUCzo6nciNEd-2C-cI0_U7Ya4s2y7oTaEoJ79SmbvxJHz7re6qH1pFVM/s1600/Groundhog+day.jpg" /></a><span style="font-size: large;">In the theme of <strong>"No Fear Year."</strong> I have signed up for the Black Mountain Monster 24 hour race in May.</span></div>
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<a href="http://www.raceofawesome.org/the-black-mountain-monster-5k-61224-hour-relay/the-monster/"><span style="font-size: large;">http://www.raceofawesome.org/the-black-mountain-monster-5k-61224-hour-relay/the-monster/</span></a><span style="font-size: large;"> </span></div>
<span style="font-size: large;">This is a big stretch for me as the longest run I have ever done is only 9 hours so I look forward to training for it once I come back from Boston. Paul Sherman from Lewisville has already accomplished the 100 mile feat and assures me if I am willing to do the work, I will be fine. It still amazes me how we all have people in our life who have already gone through it or are willing to help if we will just reach out and listen. Here is another life lesson for me to absorb. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio_NYDwLdagCjyDxjVk-DPkhY8Ft3PgyewyEZzwOLfuXK0Xmn0qZgWgPJQgYONc8OrudXSYN94Seiy0_mW8dbXxcMaoe8q9L2Kftv4oyOV_3trXJ0jdWCZTsoK2mgp5FciPT9kF8acT0OB/s1600/Black+Mtn+Monster.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio_NYDwLdagCjyDxjVk-DPkhY8Ft3PgyewyEZzwOLfuXK0Xmn0qZgWgPJQgYONc8OrudXSYN94Seiy0_mW8dbXxcMaoe8q9L2Kftv4oyOV_3trXJ0jdWCZTsoK2mgp5FciPT9kF8acT0OB/s1600/Black+Mtn+Monster.jpg" /></span></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio_NYDwLdagCjyDxjVk-DPkhY8Ft3PgyewyEZzwOLfuXK0Xmn0qZgWgPJQgYONc8OrudXSYN94Seiy0_mW8dbXxcMaoe8q9L2Kftv4oyOV_3trXJ0jdWCZTsoK2mgp5FciPT9kF8acT0OB/s1600/Black+Mtn+Monster.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio_NYDwLdagCjyDxjVk-DPkhY8Ft3PgyewyEZzwOLfuXK0Xmn0qZgWgPJQgYONc8OrudXSYN94Seiy0_mW8dbXxcMaoe8q9L2Kftv4oyOV_3trXJ0jdWCZTsoK2mgp5FciPT9kF8acT0OB/s1600/Black+Mtn+Monster.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio_NYDwLdagCjyDxjVk-DPkhY8Ft3PgyewyEZzwOLfuXK0Xmn0qZgWgPJQgYONc8OrudXSYN94Seiy0_mW8dbXxcMaoe8q9L2Kftv4oyOV_3trXJ0jdWCZTsoK2mgp5FciPT9kF8acT0OB/s1600/Black+Mtn+Monster.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<span style="font-size: large;">Thanks for taking time to read my thoughts & experiences and let me know how I can be of help in reaching your goals.</span>Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com0tag:blogger.com,1999:blog-7890623056386211868.post-81678830790800734862014-01-14T20:06:00.001-05:002014-01-16T10:09:37.863-05:00Frosty Fifty (31 miles) Race and My Low Carbohydrate Diet<br />
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<span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLq7YyFURMT465J9fFNAn0Q_S9eTo-w-Fj42RcaSw2anHOuFHS_jxY3OTS3a1gqVoipEZns0sOnx4Yjw0Uk5Z7_jr4nYVw8LrV9vZHQZpdzkQZaeOXyFmhCIyFMlgbLufvpk3xBp3gR9jj/s320/Frosty+Fifty+T+Shirt.jpg" height="320" width="318" /></span><span style="font-family: Calibri;"><span style="font-size: large;">On Saturday January 4th, my local running friends (Victor,
Caleb, Stu, Sonny & Sam) and I went to Winston Salem to run in the annual
Frosty Fifty trail races. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidCzXM_wwTJa0akWiAPrE8fPdP4Kbx5mzb7weyZafbN-OXKPEETBnrSIdxCZ1ZG2B-6sn_kGZ5dVAsOwUYKnvOyabrSOANgSjxNQeMwwrwkt3ZBkhlyMGnvBgO446r425p6NXoZWDSV62o/s1600/Boys+at+Frosty+Fifty.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidCzXM_wwTJa0akWiAPrE8fPdP4Kbx5mzb7weyZafbN-OXKPEETBnrSIdxCZ1ZG2B-6sn_kGZ5dVAsOwUYKnvOyabrSOANgSjxNQeMwwrwkt3ZBkhlyMGnvBgO446r425p6NXoZWDSV62o/s320/Boys+at+Frosty+Fifty.jpg" height="244" width="320" /></a></div>
</span></span><span style="font-family: Calibri;"><span style="font-size: large;">The two races are 30K (15.5 miles) and the 50K (31
miles) in length. It was only 12 degrees when we started the race. My friends
in Toronto would be thrilled to have 12 degrees / -11 C during this time of the
year, so I have to keep what is cold in perspective. The blessings of running in 12
degrees were that when I ran later in the week and the temperature was 24
degrees, it felt warm. The other benefit of running in the cold is my left foot
(has been giving me trouble) never bothered me because it never thawed out
during the race.
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<span style="font-size: small;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-C5WwA72rAHFEzSLcd0yrBLTN0XyzUu4p74LzIS4zU_KXrk3jTHzfa6H9wQVwCFvy-30IWl91RzA2EB8YrzCV73MEmZiy-djvlRdouK2KLW4We7IwnLnCRzKnjd0DPSJz9QiYyktgvd8i/s320/Salem+Lake+Picture.jpg" height="244" width="320" /></span></div>
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<span style="font-size: large;">Salem Lake has wonderful, wide trails (hard packed dirt) which
run around the lake. We ran a 7.5-mile loop with the lake on the left and woods
on the right. </span></div>
<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2d2Qm8T05L2I-2vBufQ7Keyvu7HIZe8praC0FmN3wHLhU7NivPhlyYCa6nGVoa3UqL-DXAPWs02ih5MoXxRgSA6W0SXaACbMBGVnuoJOJ6by37LhHy78gWcvV5Fyjwsed5WjkNzpKGxbm/s1600/Salem+Lake+Trail+Pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2d2Qm8T05L2I-2vBufQ7Keyvu7HIZe8praC0FmN3wHLhU7NivPhlyYCa6nGVoa3UqL-DXAPWs02ih5MoXxRgSA6W0SXaACbMBGVnuoJOJ6by37LhHy78gWcvV5Fyjwsed5WjkNzpKGxbm/s320/Salem+Lake+Trail+Pic.jpg" height="236" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ9tH__u2rhMnooiF64yZmEWjHHxRCGvsBQnhelo4F_Z5urmNqAeDRBMGt-8jydyWjiuRFwrVr6UacKgo11THVVVOfM5Y55kdT-cXsjhgo74MPzTCv1t73WHvkYwNPThjC7yBJizkUbro_/s1600/Salem+Lake+Trail+Pic+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ9tH__u2rhMnooiF64yZmEWjHHxRCGvsBQnhelo4F_Z5urmNqAeDRBMGt-8jydyWjiuRFwrVr6UacKgo11THVVVOfM5Y55kdT-cXsjhgo74MPzTCv1t73WHvkYwNPThjC7yBJizkUbro_/s320/Salem+Lake+Trail+Pic+2.jpg" height="241" width="320" /></a></span><br />
<span style="font-size: large;"> </span><span style="font-size: large;">The course has one small hill near the dam and a steep hill which
we ran behind the parking lot to get back to the starting area. I have said, “I
love Hills” for so long in training, I actually believe it. I was lucky enough
to pass many runners on the hills. I would increase my intensity on the hills and tell
myself “this is who I am and this is what I train for.”</span><span style="font-size: large;">
</span><div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij38RD2lLz9iwil-O9YceFT4A8qcNOIElDzXMqtm2wnEAia7IoALboLRnFTZa5q5T3AFIXtCbJM4dyh7PT7h1MFh_4hFrOf1pMTQxwSwEaOJCj4EXDHqPLdVYRvVzhcUYkp6QYMBx_x01O/s320/Salem+Lake+Course.jpg" height="135" width="320" />The race did not offer
any age group awards. The top 10 male and female finishers received a large
pottery medallion. </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEtRAgyMDj2DriabIwYFYtzhJcIo_jac0QtWgGw4c9QI_bDWf3wICEI6BuW-B3ljejnpvhXNMRN5otfm33Le0WtoVGLS02wWZriA_0LPlJFqXgLcOKOes_89nd0irI9SwLSK8VpmPIVDgc/s320/Top+10+medal+Frosty+Fifty+2013.jpg" height="320" width="190" /></span></div>
<span style="font-size: large;"><div style="text-align: left;" unselectable="on">
</div>
</span><span style="font-size: large;">I was lucky enough to finish 10<sup>th</sup> place.</span></span><span style="font-family: Calibri; font-size: large;">This race was more of a training run as my upcoming “A” races
are the Myrtle Beach Marathon in mid February and the Boston Marathon in April.
My only goals were to stay within my upper Aerobic Heart Rate Zone of 150 and
over the last 3 miles pick up the pace so I could finish strong in the Lactate
Heart Rate Zone of 160. I also did not want to run so hard that I would reinjure
my sore hip. Over the last 3 miles I picked up the pace especially on the final
hill and noticed my hands going numb which happens year around and lets me know
when I am pushing hard. I knew I had to leave enough energy in the tank to have
something left for the end of the race. Patience with my running pace is
something I am still learning with the longer Ultra distances races. I was
happy to see so many of my running friends from nearby cities before the start
of the race including Jenn, Masayo, Richard, Dave M, Caleb, Paul & Aaron.<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc6mgLeJ0ys610IaLHbdHB2aEXVUj_CWQ9RTvaqgNvXrK03OF6MMHeZ2__pPBSGe_UY9C9NCx-ZaxwfTlqov3NZbElGhAi4do86IPKauOIgiFzmueEg9r_dSh_pNCJcZ_-TqfbuHENRutF/s1600/Martin+at+Salem+Lake+13.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc6mgLeJ0ys610IaLHbdHB2aEXVUj_CWQ9RTvaqgNvXrK03OF6MMHeZ2__pPBSGe_UY9C9NCx-ZaxwfTlqov3NZbElGhAi4do86IPKauOIgiFzmueEg9r_dSh_pNCJcZ_-TqfbuHENRutF/s320/Martin+at+Salem+Lake+13.jpg" height="320" width="266" /></a></div>
</span><span style="font-family: Calibri; font-size: large;">The race volunteers were cheerfully out in force at aid
stations every 3.5 miles. I took a small gulp of water at every opportunity and
brought gels in case I needed them. I did not use any of my gels. My energy level during the race was constant and
I never felt like I was going to bonk, crash or “hit the wall.” My morning
breakfast 2 hours before the race was a plain Greek Yogurt. 45 minutes before
the race I took Vespa (amino acid supplement) and a serving of UCAN (super
starch with water). Vespa and UCAN help my body to start burning fat quicker
than typical gels, which contain sugar and carbohydrates.</span><br />
<span style="font-family: Calibri; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtWJcf2YkseHkdwd4_WZZjC-aJsoQbvUH3Nbq18FS1QBr1bptrxAkA4IC072vR8ACK25Jt0MjnKbZa2EGC2YcFd1KeFhsADx167Qhyphenhyphen52ak14WPAqLtf8_iKrfTDzWR6Yse-rcUQtkNx48j/s1600/Vespa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtWJcf2YkseHkdwd4_WZZjC-aJsoQbvUH3Nbq18FS1QBr1bptrxAkA4IC072vR8ACK25Jt0MjnKbZa2EGC2YcFd1KeFhsADx167Qhyphenhyphen52ak14WPAqLtf8_iKrfTDzWR6Yse-rcUQtkNx48j/s1600/Vespa.jpg" /></a></span><a href="http://www.vespapower.com/" target="_blank">Vespa Amino Acid Supplement</a><br />
<br />
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEKE-4gZ6oiPopMdz1VsLLD2_-1p-lLmwcorabJRMe5X4hYHlXanbEpGt7768XiXdHxl-HYWBo1GCs08IGw7JEl1hqc4uvgG87-6VksaMTtU1EHXCKD9wxZikgbfQ75qcWkuBL3yHqrWzi/s1600/Ucan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEKE-4gZ6oiPopMdz1VsLLD2_-1p-lLmwcorabJRMe5X4hYHlXanbEpGt7768XiXdHxl-HYWBo1GCs08IGw7JEl1hqc4uvgG87-6VksaMTtU1EHXCKD9wxZikgbfQ75qcWkuBL3yHqrWzi/s1600/Ucan.jpg" /></a><a href="http://www.generationucan.com/aboutus.html" target="_blank">UCAN- Super Starch</a></div>
<span style="font-family: Calibri; font-size: large;">I come from a long line of diabetics (Type 1 and Type 2) in my
family so I am concerned about my diet. Over the last year, I have slowly
started following the Paleo Diet (low carb) after I read about how it helped diabetics
& long distance runners. </span><br />
<br />
<div class="separator" style="clear: both; text-align: left;">
<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLlLnkahL00LNMJ3HQAt4uI5UBHvppfnFP2q6PRinkMCw_BEXbywoesYZFSNnKoWSgMJVrNoAPf2BzcgAAKhuvBOxNWzhOhjV7F9lsnvrya93-OTDJVTrqc-HW1CNKyuAy-5zgo6cLWB0G/s320/Paleo+Book.jpg" height="320" width="220" /><span style="font-family: Calibri;"><a href="http://www.amazon.com/Paleo-Diet-Revised-Healthy-Designed/dp/0470913029/ref=sr_1_8?s=books&ie=UTF8&qid=1389743286&sr=1-8&keywords=paleo" target="_blank">The Paleo Diet</a></span></div>
<span style="font-family: Calibri; font-size: large;">I became interested in some of the claims long
distance runners were making about how a low carb diet helps them with their endurance
training:</span><br />
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: Calibri;">More energy during the day especially after
meals</span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: Calibri;">No hunger pains even after long runs because the
body is fueling on fat instead of carbs</span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: Calibri;">Less recovery time (soreness) after hard
workouts</span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: Calibri;">Leaner body to fat ratio</span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: Calibri;">Less opportunity for stomach distress during
training and racing from gels</span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK17X6w5UgkcIegfCNzfJquSJAllL-UW_XZt__B7uNXz6xQpQJAsjmKNpXF08BawMX4uiAlhvp3WXoO5bGnSPlAo_bt1gT5Fz5OmJN4WQPnUgH-0gpxxjaTNiFvdcIMAMnRFJj6mD77PcI/s320/low+carb+performace.jpg" height="320" width="222" /><a href="http://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?s=books&ie=UTF8&qid=1389801626&sr=1-1&keywords=the+art+and+science+of+low+carbohydrate+performance" target="_blank">Low Carbohydrate Performance</a><span style="font-family: Calibri; font-size: large;"> </span><br />
<span style="font-family: Calibri; font-size: large;"><span style="font-family: Times New Roman;"><span style="font-family: Calibri;">At the start of 2013, I started removing certain foods
slowly. One of the main reasons it took 2 weeks to transition to the Paleo Diet
was because my body was addicted to carbohydrates. Now I find I eat even more
often than I did before with foods that are high in protein, fat and low in
carbs. The carbs that I used to eat regularly were breads, grains, pasta, fruit
juices, cereals, and sugar. I also have given up all soft drinks including diet.
I am still getting my necessary carbohydrates, which is now around only 20% of
my diet from the foods (low glycemic vegetables, eggs, cheese, milk, meat based
proteins, Greek yogurt, spinach, salads, hummus, seeds and nuts) I eat on a
daily basis. At first, I worked on keep my carb grams under 100 per day. Now I
think I am around 50 grams of carbs a day and my weight has stabilized. Most of
all foods we consume have carbohydrates in them, which is the reason I do not
need to seek them out. When I eat an apple each day, I choose a green variety,
which has less sugar than red apples.</span></span></span><span style="font-family: Calibri; font-size: large;"><span style="font-family: Times New Roman;"></span></span><br />
<span style="font-family: Calibri; font-size: large;"><span style="font-family: Times New Roman;"></span></span><br /></div>
<span style="font-family: Calibri; font-size: large;">
</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0xLdS7x5PSN-wjjyDsxLaN4eoak2aaoiqF4KdruZEFpNnUCcwHrBlslKmbII4wI2AC49Qn0xhtVY7OQOvdj8Mg3e83KJzKEEOjZCMAK8iRGf-EA0Cxtf_oIP4poYuKQypnhnXp-qA-97O/s1600/Glycemic+Foods+List.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0xLdS7x5PSN-wjjyDsxLaN4eoak2aaoiqF4KdruZEFpNnUCcwHrBlslKmbII4wI2AC49Qn0xhtVY7OQOvdj8Mg3e83KJzKEEOjZCMAK8iRGf-EA0Cxtf_oIP4poYuKQypnhnXp-qA-97O/s320/Glycemic+Foods+List.jpg" height="302" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRv0jaXQ8ts3z82LqTyyBl0X0fTWqrK8hYYOX4lH5V6JnQ2Y8ExPBXCWxGN365v609Iru2dhoXJ2oUyk5Lu7gUvE1VyO-SK-3erV5hT3cCXIjkvM-2Ea_ymtlQUarOh88D7bww1pBdwPOX/s1600/Low+Glycemic+Index+Foods.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRv0jaXQ8ts3z82LqTyyBl0X0fTWqrK8hYYOX4lH5V6JnQ2Y8ExPBXCWxGN365v609Iru2dhoXJ2oUyk5Lu7gUvE1VyO-SK-3erV5hT3cCXIjkvM-2Ea_ymtlQUarOh88D7bww1pBdwPOX/s320/Low+Glycemic+Index+Foods.jpg" height="96" width="320" /></a></div>
<div class="separator" style="clear: both; margin: 0in 0in 10pt; text-align: left;">
<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpJjlIgGmNpzZDAf-wQsopfMwgJtO0aU25apMytrGpMCDHG7up8zOZ1MCUK4xvJSw2fWle6-6331tNkU3WgO2Wehl-MDpzKyiDIlkhxSEQQkTLcn45IdvNggx_v-nA9Ts8lwZk0CJ3GK-r/s320/Death+to+all+juice.jpg" height="303" width="320" />I am still getting the carbohydrates which I need, which is now around only 20% of
my diet from the foods (low glycemic vegetables, eggs, cheese, milk, meat based
proteins, Greek yogurt, spinach, salads, hummus, seeds and nuts) I eat on a
daily basis. At first, I worked on keep my carb grams under 100 per day. Now I
think I am around 50 grams of carbs a day and my weight has stabilized. Most of
all foods we consume have carbohydrates in them, which is the reason I do not
need to seek them out. Excess carbs (more than you need for basis functions and energy) is stored as fat. </div>
<div class="separator" style="clear: both; margin: 0in 0in 10pt; text-align: left;">
<span style="font-size: small;"><span style="font-size: large;">I started training my body to burn more fat by running in
the morning without eating anything (fasting) since dinner the night before.
Often I will have not eaten anything for 10 to 12 hours before I run including
my 20+ mile long runs. After the 2-week transition period, my body was used to
using fat for fuel. I was surprised to learn that I have enough fat on my 158lb
body to fuel 20 marathons back to back. There is no fear of running out of fat.
Over the past year, my Body to Fat ratio has gone from 18.5% to 16.5% while my
weight has dropped 5lbs, which tells me I have replaced some fat for muscle. I
have heard in the past, every pound I drop between now and my “A” marathon reduces
my time by 1 minute. Logically reducing weight and not carrying it over 26.2
miles would be easier on the body and result in a faster race.</span></span></div>
<span style="font-size: small;"><span style="font-size: large;"><div align="left" class="separator" style="clear: both; text-align: center;">
<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcWdX4SnISi5MwRyVyno9_Bv3epuW-_z99eav-6c9wKPsf79ZaH8eeJS1ortr9nhSo-5BJmsS0GW4JnyW7L6TSaRvEOz2JiRakEy9Kaki_PtSa3nR7oUqDL-F8uRPKx1MReoi6JbUbkG9n/s320/myrtle+beach+marathon.jpg" height="220" width="320" /><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdWlCBVRkV9mtWo8TiM1Yx35gQTbhyphenhyphen7XYvjkG3k2QfmLYvRpArTqMbFHVIKGX8enElAMVI_jBVufIFPtNiNx08ibIRytVbPJpFVPjUolaAWYs-Lu1qlfrJnI4kxWct45ioes3QwnR8oyBY/s1600/Boston+Marathon.jpg" /><span style="font-family: Times New Roman; font-size: small;">
</span></div>
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<span style="line-height: 115%; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Products
like Vespa and UCAN help super-charge my body’s ability to burn fat during long
runs and races (20+ miles). I appreciate Peter Defty's (President of Vespa)
assistance with helping me to understand how to use fat as my primary running fuel. Runners
like Zack Bitter and Jon Olsen are breaking 12 hours for 100 miles are using fat as
their primary running fuel with great results.</span></div>
</span></span></span><br />
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<span style="font-family: Calibri; font-size: large;"><img alt="Zach Bitter - 2013 Desert Solstice - 4" class="size-full wp-image-44842" src="http://ultra.irunfar.com/wp-content/uploads/Zach-Bitter-2013-Desert-Solstice-4.jpg" height="400" width="600" />Zack Bitter</span><br />
<span style="font-family: Calibri; font-size: large;"><a href="http://www.irunfar.com/2013/12/zach-bitter-us-100-mile-and-12-hour-track-world-records-report.html" target="_blank"><span style="font-size: small;">New World Record for 100 Miles is 11 hours and 47 minutes</span></a></span></div>
<br />
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<span style="font-family: Calibri; font-size: large;">The purpose of this blog is to explain what is working for me as
I train for the Boston Marathon in April. I am neither a dietician nor a healthcare
professional so your training and diet results may vary. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri; font-size: large;">I have attached some links to resources mentioned above if you
are interested in learning more. </span><br />
<span style="font-family: Calibri; font-size: large;"></span><br />
<span style="font-family: Calibri; font-size: large;"></span><br />
<span style="font-family: Calibri; font-size: large;"></span><br />
<span style="font-family: Calibri; font-size: large;"></span><br />
<span style="font-family: Calibri; font-size: large;"><div class="separator" style="clear: both; text-align: left;">
<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7m1BtNKMdIMP6sCKKTMWNl7-UxUy3uwMNX3wBrdW05gdoFnbPCqAA0XhGHliYu0V1Xo20sjAjRpJvbu0CZcpv7__U6sUsMKSKcycHkGp4-9nsBKDIwxjaPM8Yi87dufGbHRo7M3Pe8ykI/s320/winding+road.jpg" height="320" width="203" /></div>
<div style="text-align: left;">
</div>
</span><span style="font-family: Calibri; font-size: large;">I hope you are keeping your new year’s resolutions and finding
time to enjoy life. Time is passing quickly. </span><br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com1tag:blogger.com,1999:blog-7890623056386211868.post-39338017586380905512014-01-04T18:18:00.000-05:002014-01-04T18:18:39.859-05:00New Year Resolutions for 2014<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri; font-size: large;">This past year has been very rewarding, much of the running
and fitness changes I made in 2012 showed up in my 2013 results (qualifying for
the Boston Marathon, running 4 marathons and 2 ultras (40 & 54 mile) . I am
thankful my health has been good, as I have tried to take 1 day a week to rest.
I also have taken to heart the training philosophy of <b style="mso-bidi-font-weight: normal;">“Make easy days easier and make hard days harder.”</b> Most days
(recovery runs) I am focused on enjoying the company I am with and the view
versus my running pace. </span></div>
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<span style="font-family: Calibri; font-size: large;">My challenging days have been and will continue to be-
Tuesday: Track Day (intervals), Thursday: Tempo Run (5 miles or more) and the
last 5-9 miles on my long runs on Saturdays.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS71byg4gtnGWwQqxwPptwq8H60co08Sn8kCURrxCpNQca0y5YLSd8e3TT-8Tl1v7B_FsBepmuxozpJ9VESesA9MPchQn1Qh_EX0gWw1VWx1L4aXUYG7JDAxRqZw8q7Db8Tp8To6fA8lA1/s1600/Track+Picture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS71byg4gtnGWwQqxwPptwq8H60co08Sn8kCURrxCpNQca0y5YLSd8e3TT-8Tl1v7B_FsBepmuxozpJ9VESesA9MPchQn1Qh_EX0gWw1VWx1L4aXUYG7JDAxRqZw8q7Db8Tp8To6fA8lA1/s320/Track+Picture.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_cAnEl9fCda-TxC5t2Ntn74mEY-oMwxF3SG1SN4YVgTF5TOriKo2sQP1VAutMKHTBvlrlm2Tx3o-QtpkbunNpZbt7OLmWBcwif69aBhQ6vXkJdKYWB7NDQuWTPi1sqC2nD4OdBTqxf2u_/s1600/Cross+training.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_cAnEl9fCda-TxC5t2Ntn74mEY-oMwxF3SG1SN4YVgTF5TOriKo2sQP1VAutMKHTBvlrlm2Tx3o-QtpkbunNpZbt7OLmWBcwif69aBhQ6vXkJdKYWB7NDQuWTPi1sqC2nD4OdBTqxf2u_/s320/Cross+training.jpg" width="320" /></a></div>
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<span style="font-family: Calibri; font-size: large;"></span> </div>
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<span style="font-family: Calibri; font-size: large;">I started cross training with BOLO (dragging my tire), weights, plyometrics and
cardio (bike, stair stepper & elliptical) at lunch during the week and I
think it has allowed me to increase my mileage and expand into Ultra (longer
than marathons) races without injuries.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUHG_0RM9F75uxPbvObdgwxFOBcSxmw5pDOzToBfljoLNPDsYUn2lCNAs7M7j6H-fDPvg-uiKlQGml9W_GidTaGmCxL5oz6Q13C7OsubMJbEhWx3CIaTl2NPJgzLKe6wIgWKRbND1TvF95/s1600/Running+buddies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUHG_0RM9F75uxPbvObdgwxFOBcSxmw5pDOzToBfljoLNPDsYUn2lCNAs7M7j6H-fDPvg-uiKlQGml9W_GidTaGmCxL5oz6Q13C7OsubMJbEhWx3CIaTl2NPJgzLKe6wIgWKRbND1TvF95/s320/Running+buddies.jpg" width="320" /></a></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">My running family continues to develop as my close friends.
I look forward to catching up with them and hearing about their family during
the week and helping them achieve their fitness goals. It is so true. <b style="mso-bidi-font-weight: normal;">“The more I help others, the more they help
me.”</b></span></span><br />
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<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB4NDOjzOAr1fvoUH69nobSh_1bbfEs0hcwqDRl1vIob-D_-jzK7EwsSdoZK1_eGlOn2t5e09RzK2mtFZVziD2WVw6W-f4ecR0voAsbFzwUE7fdKTvX8-MwkLAZF61GnF0J9HiLYI0R98-/s1600/Dailymile+logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB4NDOjzOAr1fvoUH69nobSh_1bbfEs0hcwqDRl1vIob-D_-jzK7EwsSdoZK1_eGlOn2t5e09RzK2mtFZVziD2WVw6W-f4ecR0voAsbFzwUE7fdKTvX8-MwkLAZF61GnF0J9HiLYI0R98-/s1600/Dailymile+logo.jpg" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB4NDOjzOAr1fvoUH69nobSh_1bbfEs0hcwqDRl1vIob-D_-jzK7EwsSdoZK1_eGlOn2t5e09RzK2mtFZVziD2WVw6W-f4ecR0voAsbFzwUE7fdKTvX8-MwkLAZF61GnF0J9HiLYI0R98-/s1600/Dailymile+logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
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<span style="font-family: Calibri; font-size: large;">I cannot stress enough how important it is to <b style="mso-bidi-font-weight: normal;">run with others to stay focused and
motivated</b>. There have been many cold (21 degrees), dark (5:30am) and hot
(87 degrees at 6am) days this year where the main reason I came out was to not
disappoint my running friends who showed up. <b style="mso-bidi-font-weight: normal;">DailyMile.Com</b> is a great way to see how your running friends are
training when you are not with them, receive encouragement, and stay motivated.</span><span style="font-size: large;"></span><br />
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;"><span style="font-size: large;">I</span></span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;"><span style="font-size: large;"> am committing to
the following in 2014:<o:p></o:p></span></span></u></b></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Walk/Run
at least 1-mile everyday this coming year</b>: On days when I am taking a rest
day, I can still take Luther for a walk around the neighborhood (1.2 miles). It
only takes 20 minutes. If I can’t find 20 minutes a day for my fitness then my
priorities needed to be reviewed.<span style="mso-spacerun: yes;"> </span>My
hero, Bill Shire from Charlotte, is coming up on 10,000 days straight of
running. I should be able to do 365 days straight. It will also give me more
time to spend with Anne on days when we walk Luther.</span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjobLezTvRK-cec7Dpdbpt2IUQwpBpXgn9oQtgcEZgsCBoCbVz3SuT59H457NE4fPTrQZ9I6dKn9nmUA_4sfZDm4wT_vgFW8NFc70oOkvM2UreZUwa8eE1SEYyuzVXb2QGgO2tG9y09bc-P/s1600/Luther.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjobLezTvRK-cec7Dpdbpt2IUQwpBpXgn9oQtgcEZgsCBoCbVz3SuT59H457NE4fPTrQZ9I6dKn9nmUA_4sfZDm4wT_vgFW8NFc70oOkvM2UreZUwa8eE1SEYyuzVXb2QGgO2tG9y09bc-P/s1600/Luther.jpg" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjobLezTvRK-cec7Dpdbpt2IUQwpBpXgn9oQtgcEZgsCBoCbVz3SuT59H457NE4fPTrQZ9I6dKn9nmUA_4sfZDm4wT_vgFW8NFc70oOkvM2UreZUwa8eE1SEYyuzVXb2QGgO2tG9y09bc-P/s1600/Luther.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjobLezTvRK-cec7Dpdbpt2IUQwpBpXgn9oQtgcEZgsCBoCbVz3SuT59H457NE4fPTrQZ9I6dKn9nmUA_4sfZDm4wT_vgFW8NFc70oOkvM2UreZUwa8eE1SEYyuzVXb2QGgO2tG9y09bc-P/s1600/Luther.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjobLezTvRK-cec7Dpdbpt2IUQwpBpXgn9oQtgcEZgsCBoCbVz3SuT59H457NE4fPTrQZ9I6dKn9nmUA_4sfZDm4wT_vgFW8NFc70oOkvM2UreZUwa8eE1SEYyuzVXb2QGgO2tG9y09bc-P/s1600/Luther.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjobLezTvRK-cec7Dpdbpt2IUQwpBpXgn9oQtgcEZgsCBoCbVz3SuT59H457NE4fPTrQZ9I6dKn9nmUA_4sfZDm4wT_vgFW8NFc70oOkvM2UreZUwa8eE1SEYyuzVXb2QGgO2tG9y09bc-P/s1600/Luther.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><div style="text-align: left;">
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</a><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-size: large;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span></span><span style="font-family: Calibri;"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Go to
Yoga (Body Flow) class at least once a week</b>: Flexibility is an important
part of being an efficient runner and I have not focused on it as much as I
should have. Working on gaining more flexibility is another way to increase my
chances of not being injured. One theory for the high percentage of knee issues
is a result of flexibility problems in other parts of the body.</span> </span></div>
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<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzQr1PDWnhcUF8E0fK0jRdObuptzWo_SJgI6xfDTBDRk8z07t230WWbJMS6QTlHAFdFwjJEYsdvxqN87rf_f0Spuf-T9hQ5XkGw3zlQaqFPqdwdXuaGeLchwmC6YZ8wnGO2obj2DN9jwy3/s1600/Yoga+cat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzQr1PDWnhcUF8E0fK0jRdObuptzWo_SJgI6xfDTBDRk8z07t230WWbJMS6QTlHAFdFwjJEYsdvxqN87rf_f0Spuf-T9hQ5XkGw3zlQaqFPqdwdXuaGeLchwmC6YZ8wnGO2obj2DN9jwy3/s320/Yoga+cat.jpg" width="268" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzQr1PDWnhcUF8E0fK0jRdObuptzWo_SJgI6xfDTBDRk8z07t230WWbJMS6QTlHAFdFwjJEYsdvxqN87rf_f0Spuf-T9hQ5XkGw3zlQaqFPqdwdXuaGeLchwmC6YZ8wnGO2obj2DN9jwy3/s1600/Yoga+cat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzQr1PDWnhcUF8E0fK0jRdObuptzWo_SJgI6xfDTBDRk8z07t230WWbJMS6QTlHAFdFwjJEYsdvxqN87rf_f0Spuf-T9hQ5XkGw3zlQaqFPqdwdXuaGeLchwmC6YZ8wnGO2obj2DN9jwy3/s1600/Yoga+cat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzQr1PDWnhcUF8E0fK0jRdObuptzWo_SJgI6xfDTBDRk8z07t230WWbJMS6QTlHAFdFwjJEYsdvxqN87rf_f0Spuf-T9hQ5XkGw3zlQaqFPqdwdXuaGeLchwmC6YZ8wnGO2obj2DN9jwy3/s1600/Yoga+cat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><div style="text-align: left;">
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</a><br />
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Run on the
local trails at least 2 times a month: </b>Any time I can get off the road, my
body will appreciate it. Running on trails is also great cross training as it
uses different muscles especially in the hips, ankles, and feet. Salisbury
Community Park on Hurley School Road has some challenging trails courtesy of
the Mountain Bike Club. The park has at least 6 miles of well-marked trails in
the woods and at least 8 miles of bike paths. </span></span></div>
<span style="font-size: large;"> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6dF_9_yOUEba4LzmKNhy-RtBz4BP2DfsPPRgOCZHkc7Zs2BWUeouBr6pM7tPr-tA_vRw9WQ1pSXNd3mZzwCxwE4wMDAKKvaVO5nVKrSzlNtvMu_0XiFbIhBiGRpmjkyyCAyJBwlj2uVHf/s1600/Trail+Blog+Pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6dF_9_yOUEba4LzmKNhy-RtBz4BP2DfsPPRgOCZHkc7Zs2BWUeouBr6pM7tPr-tA_vRw9WQ1pSXNd3mZzwCxwE4wMDAKKvaVO5nVKrSzlNtvMu_0XiFbIhBiGRpmjkyyCAyJBwlj2uVHf/s320/Trail+Blog+Pic.jpg" width="320" /></a></div>
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<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Volunteer
at 3 local races: </b>I need to do a better job of giving back with my time to
my local running organization (Salisbury Rowan Runners) which has helped and
encouraged me.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu3jV3OXYUNiYSdJNhVBCMJ6r0S078CV8C_Ikx5uHjOmTSKKJya74nsLKLD4JaGlhXPJk7TtQ0dW5BaC4F7acjqlqr_TwvTwR779DvY1zGvh6XuOr-aZHZdDDeEqHytjqSYyicQMEw9AXS/s1600/Rowan+Runners.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="60" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu3jV3OXYUNiYSdJNhVBCMJ6r0S078CV8C_Ikx5uHjOmTSKKJya74nsLKLD4JaGlhXPJk7TtQ0dW5BaC4F7acjqlqr_TwvTwR779DvY1zGvh6XuOr-aZHZdDDeEqHytjqSYyicQMEw9AXS/s320/Rowan+Runners.jpg" width="320" /></a></div>
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<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Continue
to run with beginning runners: </b>It is so important that I remember how hard
it was at first to make running a part of my life. I ran/walked for months
before running was bearable and fun. Running with others who were patient with
me was the key to me sticking with it.</span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh57hMLTKyjSB6A9DEhwjdMaMalnwXAeZKyiD486avru8PSj-Q6rwTlFeALM4y4CP1qGDGDqeLPIWychaa-dNvOh_pDcd2JMMklusknm-w8R-VZo0YOTi_c6q-0IiFYn9ZhI6mPJHsnSu0_/s1600/beginner+runners.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="126" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh57hMLTKyjSB6A9DEhwjdMaMalnwXAeZKyiD486avru8PSj-Q6rwTlFeALM4y4CP1qGDGDqeLPIWychaa-dNvOh_pDcd2JMMklusknm-w8R-VZo0YOTi_c6q-0IiFYn9ZhI6mPJHsnSu0_/s320/beginner+runners.jpg" width="320" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh57hMLTKyjSB6A9DEhwjdMaMalnwXAeZKyiD486avru8PSj-Q6rwTlFeALM4y4CP1qGDGDqeLPIWychaa-dNvOh_pDcd2JMMklusknm-w8R-VZo0YOTi_c6q-0IiFYn9ZhI6mPJHsnSu0_/s1600/beginner+runners.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh57hMLTKyjSB6A9DEhwjdMaMalnwXAeZKyiD486avru8PSj-Q6rwTlFeALM4y4CP1qGDGDqeLPIWychaa-dNvOh_pDcd2JMMklusknm-w8R-VZo0YOTi_c6q-0IiFYn9ZhI6mPJHsnSu0_/s1600/beginner+runners.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><div style="text-align: left;">
</div>
</a><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri; font-size: large;">I am not as concerned about the number of miles I will run
in 2014, as I do not have total control as to what happens with injuries. I
just want to continue to be excited about running and share my love with others
who are willing to get off the couch and strive toward their dreams.</span></div>
<br />
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZo4GJQGirh2Mi_kMvRn0VPfxIDhw9kzfeG7CgZT8KLllNn7Zs8Rblm9GQcsqySr7p-tRKtIb7mlPRKHI8kgPJlOVPZKH6VupICjetWTU8NqbUZAkL0QBM0u8Ks6i-Wu57z0RpAp8dCZ7u/s1600/coach+potatoe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="269" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZo4GJQGirh2Mi_kMvRn0VPfxIDhw9kzfeG7CgZT8KLllNn7Zs8Rblm9GQcsqySr7p-tRKtIb7mlPRKHI8kgPJlOVPZKH6VupICjetWTU8NqbUZAkL0QBM0u8Ks6i-Wu57z0RpAp8dCZ7u/s320/coach+potatoe.jpg" width="320" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZo4GJQGirh2Mi_kMvRn0VPfxIDhw9kzfeG7CgZT8KLllNn7Zs8Rblm9GQcsqySr7p-tRKtIb7mlPRKHI8kgPJlOVPZKH6VupICjetWTU8NqbUZAkL0QBM0u8Ks6i-Wu57z0RpAp8dCZ7u/s1600/coach+potatoe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZo4GJQGirh2Mi_kMvRn0VPfxIDhw9kzfeG7CgZT8KLllNn7Zs8Rblm9GQcsqySr7p-tRKtIb7mlPRKHI8kgPJlOVPZKH6VupICjetWTU8NqbUZAkL0QBM0u8Ks6i-Wu57z0RpAp8dCZ7u/s1600/coach+potatoe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><div style="text-align: left;">
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</a><br />
<br />Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com4tag:blogger.com,1999:blog-7890623056386211868.post-40925182792253101232013-12-21T16:18:00.001-05:002013-12-21T22:17:33.132-05:00Dragging A Tire Named BOLO<i><span style="color: navy; font-family: "Comic Sans MS"; font-size: large;">If there are no ups and downs in
your life ... It means your dead ........</span></i><br />
<div class="yiv7521854679msonormal" style="margin: 0in 0in 0pt;">
<i><span style="color: #6900d2; font-family: "Comic Sans MS"; font-size: large;">~ Anonymous ~
</span></i><span style="color: navy; font-family: "Bookman Old Style","serif";"><o:p></o:p></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">As a result, of having a pinched nerve between my toes (</span><a href="http://www.mortonsneuroma.net/mortons-neuroma-treatment" target="_blank"><span style="font-size: large;">Morton's Neuroma</span></a><span style="font-size: large;">) and
trying to rehab it while staying active, I have started to cross train more to
keep my current level of fitness. I have much to be thankful with regards to my
running and life from this past year. My training has allowed me to
reach new personal bests. I have been denying & trying to moderate while running
through this running “niggle” the past couple of months. A couple of my toes
started stinging while running back in October. I would just go to my happy
place in my mind and it would not affect me during runs and races. I was hoping
I could simply run through the “niggle” and continue to train for Myrtle Beach
and the Boston Marathon. The 54 mile race last weekend took the stinging toes
to the next level. I have a pinched nerve and it has gotten to the place where
I will have shooting pain up my hip if I do not alter my gate in some way. We
all know that if I alter my running gate then I am going to create bigger
problems down the road. </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="font-size: large;">What am I going to do
about it? ....................keeping a Positive Mindset and taking Action are my C<u>hoices</u></span></span></b></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri; font-size: large;">I am going to look at this rehab period as an opportunity
instead of a setback by seeing a trained Sports Doctor and do more cross
training. I feel like a polar bear as I am been icing my feet a couple of times a day for months. I also have been getting heat treatment with an awesome Physical Therapist (Pam Roseman). I am able to ride a bike and elliptical machine without any problems.
I also have created BOLO, which is an evil red tire I drag behind me while I
power hike on the track. </span></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidIsDdBkvLyHUho7zvB9veVwvdHssEQy1nqxP7-WrOZnBtKq4VnRM_561KX9hQdi2c-xjioIRLUyY-RupiR_7HZirBiCfeY4OzOU4tptgI4Vqe3bHOVxn35cyaLRLNQX904cu-0vMJ1rQg/s1600/BOLO+the+tire.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidIsDdBkvLyHUho7zvB9veVwvdHssEQy1nqxP7-WrOZnBtKq4VnRM_561KX9hQdi2c-xjioIRLUyY-RupiR_7HZirBiCfeY4OzOU4tptgI4Vqe3bHOVxn35cyaLRLNQX904cu-0vMJ1rQg/s1600/BOLO+the+tire.jpg" /></span></a></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgIuB58kJwvSv0-orB-jTo5KQuLspdz3k5SZtNF3I8ZfSHBQhIVnTvnugj6jqdZgZlSWGX6VG1x7TM9tDoXtB653pCsY4OIYiAW-ycOxPBinLcvvUYAPlhxIJjxrkJeb_ln5pd6fepMO_g/s1600/Martin+dragging+BOLO.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgIuB58kJwvSv0-orB-jTo5KQuLspdz3k5SZtNF3I8ZfSHBQhIVnTvnugj6jqdZgZlSWGX6VG1x7TM9tDoXtB653pCsY4OIYiAW-ycOxPBinLcvvUYAPlhxIJjxrkJeb_ln5pd6fepMO_g/s320/Martin+dragging+BOLO.jpg" width="320" /></span></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;"> </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri; font-size: large;">Why name a tire BOLO?</span></b><span style="font-size: large;"> </span><br />
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0Xo_1hqhq8FljpAxlh6jHXa5JpwBoY4XK76G1jA_YjHrP1OeoqW1bytNSNJutENDCjBerfd6IpzlRLlwKhFM5PcOzYaKC1GXCQMe_mEDzZ-f0BuTBWXNoBGVXNv3KdUoW62MR07c4E_J2/s1600/BOLO+the+wrestler.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0Xo_1hqhq8FljpAxlh6jHXa5JpwBoY4XK76G1jA_YjHrP1OeoqW1bytNSNJutENDCjBerfd6IpzlRLlwKhFM5PcOzYaKC1GXCQMe_mEDzZ-f0BuTBWXNoBGVXNv3KdUoW62MR07c4E_J2/s1600/BOLO+the+wrestler.jpg" /></span></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0Xo_1hqhq8FljpAxlh6jHXa5JpwBoY4XK76G1jA_YjHrP1OeoqW1bytNSNJutENDCjBerfd6IpzlRLlwKhFM5PcOzYaKC1GXCQMe_mEDzZ-f0BuTBWXNoBGVXNv3KdUoW62MR07c4E_J2/s1600/BOLO+the+wrestler.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"></span></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0Xo_1hqhq8FljpAxlh6jHXa5JpwBoY4XK76G1jA_YjHrP1OeoqW1bytNSNJutENDCjBerfd6IpzlRLlwKhFM5PcOzYaKC1GXCQMe_mEDzZ-f0BuTBWXNoBGVXNv3KdUoW62MR07c4E_J2/s1600/BOLO+the+wrestler.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"></span></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0Xo_1hqhq8FljpAxlh6jHXa5JpwBoY4XK76G1jA_YjHrP1OeoqW1bytNSNJutENDCjBerfd6IpzlRLlwKhFM5PcOzYaKC1GXCQMe_mEDzZ-f0BuTBWXNoBGVXNv3KdUoW62MR07c4E_J2/s1600/BOLO+the+wrestler.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"></span></a><br />
<div style="text-align: left;">
<span style="font-size: large;"> </span><span style="font-family: Calibri; font-size: large;">The name comes from a famous wrestler who was known to fight
dirty in the 50's and early 60’s. He wore a mask and was feared by all. Wrestling
fans knew you did not want to mess around with the Great BOLO. </span></div>
<span style="font-family: Calibri; font-size: large;"></span><br />
<span style="font-family: Calibri; font-size: large;">Dragging a tire (BOLO) is a great way to get my heart rate
in my aerobic zone (150-160 beats per minute) without the pounding of running.
BOLO weighs around 23lbs and costs $6.51 to build.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRdgvwtjsGd5WWqRxei4qHr_RKuWrqbLfkk8hpjaYyTLwKGhqtgJr4vA4UM-0PZsdgX796Sl4viScohywQ9J1CTGO2Ow22JV_gJqlbv2YRNQsRPAOjCHUvHlKjzZAArEHY38SNjTqwFc9u/s1600/BOLO+and+Martin+from+behind.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRdgvwtjsGd5WWqRxei4qHr_RKuWrqbLfkk8hpjaYyTLwKGhqtgJr4vA4UM-0PZsdgX796Sl4viScohywQ9J1CTGO2Ow22JV_gJqlbv2YRNQsRPAOjCHUvHlKjzZAArEHY38SNjTqwFc9u/s320/BOLO+and+Martin+from+behind.jpg" width="237" /></span></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRdgvwtjsGd5WWqRxei4qHr_RKuWrqbLfkk8hpjaYyTLwKGhqtgJr4vA4UM-0PZsdgX796Sl4viScohywQ9J1CTGO2Ow22JV_gJqlbv2YRNQsRPAOjCHUvHlKjzZAArEHY38SNjTqwFc9u/s1600/BOLO+and+Martin+from+behind.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"></span></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRdgvwtjsGd5WWqRxei4qHr_RKuWrqbLfkk8hpjaYyTLwKGhqtgJr4vA4UM-0PZsdgX796Sl4viScohywQ9J1CTGO2Ow22JV_gJqlbv2YRNQsRPAOjCHUvHlKjzZAArEHY38SNjTqwFc9u/s1600/BOLO+and+Martin+from+behind.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRdgvwtjsGd5WWqRxei4qHr_RKuWrqbLfkk8hpjaYyTLwKGhqtgJr4vA4UM-0PZsdgX796Sl4viScohywQ9J1CTGO2Ow22JV_gJqlbv2YRNQsRPAOjCHUvHlKjzZAArEHY38SNjTqwFc9u/s1600/BOLO+and+Martin+from+behind.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><div style="text-align: left;">
<span style="font-size: large;"> </span></div>
<span style="font-size: large;">
</span></a><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;"><span style="font-size: large;">BOLO's Tire Parts:<o:p></o:p></span></span></u></b></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-family: Calibri;">Old tire I got free from a local tire repair
shop- they have tons of old tires and have to pay to have them removed so you
have many free choices</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-family: Calibri;">Bolt (with a circle at the top) with a washer
and lock nut: $1.89 at Lowes Hardware</span></span><br />
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<span style="font-size: large;"> </span></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMjsBwc8NaUPUrT6Fv6ISJE2ACxlDLTXiPSYvlrnuXwXOYeYAdFWb-FM-7aeNkzj1Fksudbh_gze1Gh3YeVqKM-1GmgW0I_UDz1XNufCgAtTa-DrwRfYBegxEDxrZZQGuf5ynmZ0ZMtbEQ/s1600/Bolo+up+close.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMjsBwc8NaUPUrT6Fv6ISJE2ACxlDLTXiPSYvlrnuXwXOYeYAdFWb-FM-7aeNkzj1Fksudbh_gze1Gh3YeVqKM-1GmgW0I_UDz1XNufCgAtTa-DrwRfYBegxEDxrZZQGuf5ynmZ0ZMtbEQ/s320/Bolo+up+close.jpg" width="320" /></span></a></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7_EN6oglfN6t2oxhH7sIuyhUYgYLD-kbzhKYnpsciXurrkoiM9QelTj56d5ofEEHi0Yj2nspdNquTDVCoBC9vigAO6XqiPJj2q7s45JD6A5atcPyDXiCwcjJB10X0vPbQ5KYwY7kuL3-Y/s1600/Bolo+inside.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7_EN6oglfN6t2oxhH7sIuyhUYgYLD-kbzhKYnpsciXurrkoiM9QelTj56d5ofEEHi0Yj2nspdNquTDVCoBC9vigAO6XqiPJj2q7s45JD6A5atcPyDXiCwcjJB10X0vPbQ5KYwY7kuL3-Y/s320/Bolo+inside.jpg" width="320" /></span></a></div>
<span style="font-size: large;"> </span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: Calibri;">26” bicycle inner tube from Walmart: $4.62</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi97742aJE1BxWk-trqbwFyO6gxRoSxA7dBopTPjhBJlhph4cPMBcrC66R0t5jcb-K_neWK4C3Bw9hZy23WU86JdKw9kDQ1F5gho9QyQ1p0-fGfgvdlu2iRHjlgldduxYpoe6zAEeT7uT5R/s1600/martin+harness+bolo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi97742aJE1BxWk-trqbwFyO6gxRoSxA7dBopTPjhBJlhph4cPMBcrC66R0t5jcb-K_neWK4C3Bw9hZy23WU86JdKw9kDQ1F5gho9QyQ1p0-fGfgvdlu2iRHjlgldduxYpoe6zAEeT7uT5R/s320/martin+harness+bolo.jpg" width="117" /></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi97742aJE1BxWk-trqbwFyO6gxRoSxA7dBopTPjhBJlhph4cPMBcrC66R0t5jcb-K_neWK4C3Bw9hZy23WU86JdKw9kDQ1F5gho9QyQ1p0-fGfgvdlu2iRHjlgldduxYpoe6zAEeT7uT5R/s1600/martin+harness+bolo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
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</span></span></span><span style="font-family: Calibri;">10ft of cord/rope: Had it laying around the
house</span></span></div>
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</span></span></span><span style="font-family: Calibri;">Carabiner: Had it laying around the house</span></span></div>
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</span></span></span><span style="font-family: Calibri;">Paint: Had it laying around the house</span></span></div>
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<span style="font-family: Calibri; font-size: large;">I took the inner tube, crisscross it so it appears as a
figure eight, and use it as a harness around my shoulders. It is important to use
something (bungee cords also work) with some give as your tire can jar your
body when it decides to bounce off the surface.</span><br />
<span style="font-size: large;"> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGEc8pG_AtQZenfScJTu2DOhHW_V9PuGJhbifl8pJj-EuiAwQHLqiY7CjXsvNi-FW692g-8_jfYZNF8N_Ri5fV6wN2dpxDV5OHqGhitcs5QXS9x6xJcQz0wIh0eT5rYRXqNjDXM32lby6F/s1600/Martin+and+bolo+from+behind.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGEc8pG_AtQZenfScJTu2DOhHW_V9PuGJhbifl8pJj-EuiAwQHLqiY7CjXsvNi-FW692g-8_jfYZNF8N_Ri5fV6wN2dpxDV5OHqGhitcs5QXS9x6xJcQz0wIh0eT5rYRXqNjDXM32lby6F/s320/Martin+and+bolo+from+behind.jpg" width="110" /></span></a></div>
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<span style="font-family: Calibri; font-size: large;">My first workout was fun and challenging. I power hiked
around the track and when I would get to 1 of the straightaway’s, I would jog
to get my heart rate up. I did 4 miles with an average pace of 15 minute miles.
It is easier to drag your tire on gravel, grass or dirt than payment. The track
turns out to be a good place for me and BOLO (during our morning workouts
before work) to spend time together. By having the harness (inner tube) around
my shoulders instead of using a weight belt, I am getting much more of a core workout
as I have my torso tightened with a slight lean forward to keep BOLO moving. I
got the idea of dragging a tire from the book.</span></div>
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<span style="font-size: large;"></span> </div>
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<a href="http://www.amazon.com/Running-Empty-Ultramarathoners-Record-Setting-America/dp/1583334904/ref=sr_1_1?s=books&ie=UTF8&qid=1387658165&sr=1-1&keywords=running+on+empty+ulrich" target="_blank"><span style="font-size: large;">Running On Empty</span></a></div>
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<span style="font-family: Calibri; font-size: large;">Great book- very motivating and shows how we can all overcome
our challenges in a positive way. Marshall ran across America in 61 days at
age 57. Marshall trained for the 60 mile a day average by dragging a tire. You
do not need to be a long distance runner to enjoy the book.</span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri; font-size: large;"></span></u></b><br />
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri; font-size: large;">Links to learn
more about how to build your own tire to drag:</span></u></b></div>
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<a href="http://ultrarunnerpodcast.com/tire-pullin/" target="_blank"><span style="font-size: large;">Ultra Runner- Tire Pulling</span></a><span style="color: blue; font-family: Calibri;"></span><br />
<a href="http://marshallulrich.com/blog/tire-drag/" target="_blank"><span style="font-size: large;">Marshall Ulrich- Tire-Drag</span></a></div>
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<span style="font-family: Calibri; font-size: large;"><strong>Happy holidays and hope you can make time to feel better
through fitness.</strong></span><br />
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Anonymoushttp://www.blogger.com/profile/05534719239484151926noreply@blogger.com3tag:blogger.com,1999:blog-7890623056386211868.post-59297960692768853012013-12-17T09:51:00.000-05:002013-12-17T09:51:20.670-05:00Table Rock Ultra 54 Mile Race Recap<br />
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Table Rock Mtn</div>
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<span style="font-family: Calibri;">Wiseman's View</span></div>
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<span style="font-family: Calibri;">December 14<span style="font-size: small;"><sup>th</sup>, 2013, 31 to 36F with freezing ice
and driving rain for at least 8 hours</span></span></div>
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<span style="font-family: Calibri;"><u>50K (31 miles) and 54 Mile Races:</u> Total climb during
the race was around 8000ft. Most of the elevation gained was in the steep hills. I
do not remember more than one gradual climb during the day. Started at <a href="http://www.mapquest.com/maps?city=Nebo&state=NC" target="_blank">Lake James Park- Nebo NC</a> and ran to the top of <a href="http://www.mapquest.com/maps?city=Nebo&state=NC" target="_blank">Wiseman's View</a>, <a href="http://en.wikipedia.org/wiki/Table_Rock_(North_Carolina)" target="_blank">Table Rock Mtn</a>, and
through <a href="http://en.wikipedia.org/wiki/Linville_Gorge_Wilderness" target="_blank">Linville Gorge Wilderness</a> and back to Lake James. 48% gravel road, 48% payment and 4% technical trails with rocks (top of
Table Rock Mtn).</span></div>
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<span style="font-family: Calibri;">We started at 7am at Lake James Park (Nebo NC- outside of Morganton NC). My plan
was to run the 54-mile race. I started with my friends (Caleb
Steedley from China Grove & Shane Vanhoose from Salisbury and Jake Edmiston from Boone). </span></div>
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<span style="font-family: Calibri;">My goals coming into the race were to finish it strong (no
death marching at the end), focus on my heart rate (more about that later), and
learn more about my race nutritional needs as I plan longer races in 2014. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Nutrition:</span></b></div>
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<span style="font-family: Calibri;">My nutrition before the race was: oatmeal, banana, and
a greek yogurt when I woke up. 1 hour before the start, I drank a serving of
<a href="http://www.generationucan.com/super.html" target="_blank">Ucan Super Starch</a> and a <a href="http://www.vespapower.com/" target="_blank">Vespa Power Amino Acid Supplement</a> to stimulate fat burning. Over the last 3 weeks, I have
been running all of my runs on an empty stomach and reducing my daily carbs to
less than 50grams to stimulate fat burning instead of depending on carbs and
bonking during long runs and races. I brought my <a href="http://ultimatedirection.com/p-565-gel-flask-clip-on.aspx?category=bottles-essentials" target="_blank">Gel Bottle</a> and only used 1 <a href="http://www.hammernutrition.com/products/hammer-gel.hg.html?navcat=fuels-energy-drinks" target="_blank">Expresso Hammer Gel</a>
at mile 20 and am not sure I really needed it. I felt full the whole race which
is an indication of my body depending on my fat for fuel. I did take another
<a href="http://www.vespapower.com/" target="_blank">Vespa Power Amino Acid Supplement</a> at mile 30 to continue to encourage fat burning. I did snack on trail
mix at every aid station. I am super happy with not bonking, feeling full,
plenty of energy and no stomach upset. I drank <a href="http://www.scivation.com/product/xtend-endurance/" target="_blank">Xtend Endurance</a> recovery drink on the way home.</span></div>
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<span style="font-family: Calibri;">We were able to get 3 miles in before the rain started
coming down. The rain would not start to taper off for the next 8 hours. We all
knew going in the weather would be one of the challenges so we agreed not to
discuss it as we were focused on having a good race. I think the longer the
race is the more my mental attitude has to do with how I perform. I wore my <a href="http://www.columbia.com/Men%27s-Trail-Drier%E2%84%A2-Windbreaker-Jacket/WM2169,default,pd.html" target="_blank">Rain Jacket</a>, , light gloves, gel holster to hold my gel
bottle and a <a href="http://www.amazon.com/Nathan-Minimist-Hydration-Vest-Grey/dp/B005VURBCY/ref=sr_1_4?s=exercise-and-fitness&srs=2597107011&ie=UTF8&qid=1387224421&sr=1-4&keywords=nathan+hydration+pack" target="_blank">Nathan Vest</a> to hold all my supplies (salt caps, pain, water bottle,
poncho, Tums, etc). I also wore a <a href="http://www.amazon.com/Oregon-Scientific-Heart-Monitor-Watch/dp/B000F5AG36/ref=sr_1_4?s=sporting-goods&ie=UTF8&qid=1387224607&sr=1-4&keywords=heart+rate+monitor+watch%2C+oregon+scientific" target="_blank">Heart Rate Monitor Watch</a> and my <a href="http://www.amazon.com/Garmin-Forerunner-405CX-Sport-Monitor/dp/B0025UHKNS/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1387224681&sr=1-1&keywords=garmin+405cx" target="_blank">Garmin 405CX</a> watch on the other arm. The Garmin watch only lasted 6 hours. The reason I
wanted the Garmin was to monitor my pace for the first half of the race. I have
demonstrated in past races what not to do by running too hard at the beginning
of the race and not have any energy left at the end. We stayed around 9 minutes
per mile pace for the first portion of the race, which was fine since it was
going to be a long day.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="mso-no-proof: yes;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihBOC9coIhprZQiXRn0tJAKph7aXHYdiFFNMN21pLWKbOHb50LVlmvIX7S8aElXhljEI4jEIsHdy2omHmDpCUGNZsxGCzFwQu9Ni5mVKZOqBBDGeYk7TkpP64VKj-sfTdbpVAoue8s631Y/s1600/Table+Rock+HR+Calculator.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="194" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihBOC9coIhprZQiXRn0tJAKph7aXHYdiFFNMN21pLWKbOHb50LVlmvIX7S8aElXhljEI4jEIsHdy2omHmDpCUGNZsxGCzFwQu9Ni5mVKZOqBBDGeYk7TkpP64VKj-sfTdbpVAoue8s631Y/s320/Table+Rock+HR+Calculator.jpg" width="320" /></a></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="color: blue; font-family: Calibri;"><a href="http://runnersconnect.net/training/tools/heart-rate-calculator/" target="_blank">Heart Rate Training Zones</a></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I stayed in the 140 to 150 HR zone on all flat and downhill
portions of the race. When the big climbs came and I would get to 165, I would
slow down my pace until I got to the top of the hill. What was as challenging
as the steep hills was keeping my heart rate at 140 or higher on the down
hills. Some of the hills would drop quickly so I would push my pace to keep my
engine running at a constant rate. A couple of downhill portions I saw Jake and
I were at a running at 7 minute per mile pace. Ice and mud played a part in some of the slower portions at the highest points. The technical 2-mile trail
at the top of Table Rock Mtn was not runable with the rocks, high rock steps,
and ice, which accounted for the 20+ min per mile pace. There were 3 hills of 1
mile or more than were not runable as my heart rate would get up to 170 so I
focused on power hiking to the top and getting back into my rhythm. Once Jake
and I started coming down from Table Rock (mile 35), we never stopped running
to power hike again which showed how well my nutrition and heart rate strategy
was working. We passed probably 4 to 5 runners over the last 10 miles due to us
keeping a steady 10 minutes per mile pace. There were many hills, we discovered and
just started laughing from the steepness of the climb ahead. I would focus on the
next 10 feet in front of me and not look up. I went to my happy place in mind
and soon I would be on flat ground so I could recover and get my heart rate
back into my aerobic training zone. The aid stations and volunteers were great
and the cups of hot soup warmed me up. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Overall, I am very happy to have come in at 9:18:31, 7<span style="font-size: small;"><sup>th</sup>
place overall and 1<sup>st</sup> in the 40 to 54 age group. The poor conditions
gave me confidence to know I can dig deep to keep going as I look for longer
races in the future. The priority now until after the Boston Marathon in April
is working on pace and strength training to get to a 6:35 pace to break 2:55 in
a marathon. I have the Frosty Fifty (31 miles) in January and the Myrtle
Beach Marathon in February to help me gauge where I am from a running pace
standpoint. </span></span></div>
<u><span style="font-family: Calibri;">Results</span></u><br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 680px;">
<colgroup><col style="mso-width-source: userset; width: 55pt;" width="74"></col>
<col style="mso-width-source: userset; width: 35pt;" width="47"></col>
<col style="mso-width-source: userset; width: 49pt;" width="65"></col>
<col style="mso-width-source: userset; width: 84pt;" width="111"></col>
<col style="mso-width-source: userset; width: 102pt;" width="136"></col>
<col style="mso-width-source: userset; width: 185pt;" width="246"></col>
<tbody>
<tr height="43" style="height: 32.4pt; mso-height-source: userset;">
<td class="oa1" height="43" style="height: 32.4pt; width: 55pt;" width="74"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">
</span></div>
</td>
<td class="oa2" style="width: 35pt;" width="47"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: bold; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">Age</span></div>
</td>
<td class="oa2" style="width: 49pt;" width="65"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: bold; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">Time</span></div>
</td>
<td class="oa2" style="width: 84pt;" width="111"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: bold; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">Pace -Mile</span></div>
</td>
<td class="oa2" style="width: 102pt;" width="136"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: bold; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">Overall Place</span></div>
</td>
<td class="oa2" style="width: 185pt;" width="246"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: bold; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">Age Group Place</span></div>
</td>
</tr>
<tr height="43" style="height: 32.4pt; mso-height-source: userset;">
<td class="oa2" height="43" style="height: 32.4pt; width: 55pt;" width="74"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: bold; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">Jake</span></div>
</td>
<td class="oa2" style="width: 35pt;" width="47"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">27</span></div>
</td>
<td class="oa2" style="width: 49pt;" width="65"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">9:18</span></div>
</td>
<td class="oa2" style="width: 84pt;" width="111"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">10:21</span></div>
</td>
<td class="oa2" style="width: 102pt;" width="136"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">6th</span></div>
</td>
<td class="oa2" style="width: 185pt;" width="246"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">2nd Place- 39 and Under</span></div>
</td>
</tr>
<tr height="43" style="height: 32.4pt; mso-height-source: userset;">
<td class="oa2" height="43" style="height: 32.4pt; width: 55pt;" width="74"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: bold; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">Martin</span></div>
</td>
<td class="oa2" style="width: 35pt;" width="47"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">48</span></div>
</td>
<td class="oa2" style="width: 49pt;" width="65"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">9:18</span></div>
</td>
<td class="oa2" style="width: 84pt;" width="111"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">10:21</span></div>
</td>
<td class="oa2" style="width: 102pt;" width="136"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">7th</span></div>
</td>
<td class="oa2" style="width: 185pt;" width="246"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">1st Place- 40 to 54</span></div>
</td>
</tr>
<tr height="43" style="height: 32.4pt; mso-height-source: userset;">
<td class="oa2" height="43" style="height: 32.4pt; width: 55pt;" width="74"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: bold; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">Shane</span></div>
</td>
<td class="oa2" style="width: 35pt;" width="47"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">40</span></div>
</td>
<td class="oa2" style="width: 49pt;" width="65"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">10:51</span></div>
</td>
<td class="oa2" style="width: 84pt;" width="111"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">12:03</span></div>
</td>
<td class="oa2" style="width: 102pt;" width="136"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">13th</span></div>
</td>
<td class="oa2" style="width: 185pt;" width="246"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">4th Place- 40 to 54</span></div>
</td>
</tr>
<tr height="43" style="height: 32.4pt; mso-height-source: userset;">
<td class="oa2" height="43" style="height: 32.4pt; width: 55pt;" width="74"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: bold; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">Caleb</span></div>
</td>
<td class="oa2" style="width: 35pt;" width="47"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">36</span></div>
</td>
<td class="oa2" style="width: 49pt;" width="65"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">11:07</span></div>
</td>
<td class="oa2" style="width: 84pt;" width="111"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">12:21</span></div>
</td>
<td class="oa2" style="width: 102pt;" width="136"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">14th</span></div>
</td>
<td class="oa2" style="width: 185pt;" width="246"><div style="direction: ltr; language: en-US; margin-bottom: 0pt; margin-left: 0in; margin-top: 0pt; mso-line-break-override: none; punctuation-wrap: hanging; text-align: center; unicode-bidi: embed; vertical-align: bottom; word-break: normal;">
<span style="color: black; font-family: Calibri; font-style: normal; font-weight: normal; language: en-US; mso-ascii-font-family: Calibri; mso-font-kerning: 12.0pt;">5th Place- 39 and Under</span></div>
</td>
</tr>
</tbody></colgroup></table>
<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOumWggFIAz0Tyy9lFQA02J5uwGi4nedWPzGuuKS-v1b-rgjdAnvS9eDk7Ktcvo0V9tNM_3GiAOeuZNs6VvkRK25FaK-LIpkDqNYTZbG1nc9hVmIYFDtKai4yMzHgILINz5V6HDoSq537O/s1600/12-16-2013+12-46-27+PM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> </a></span><br />
<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOumWggFIAz0Tyy9lFQA02J5uwGi4nedWPzGuuKS-v1b-rgjdAnvS9eDk7Ktcvo0V9tNM_3GiAOeuZNs6VvkRK25FaK-LIpkDqNYTZbG1nc9hVmIYFDtKai4yMzHgILINz5V6HDoSq537O/s1600/12-16-2013+12-46-27+PM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;">
<span style="font-size: small;">
</span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBKnCfve7hqV40x4CCJviYaXW1LE-7TL3y0beAoCbhzmmy9A4Rq4cKvaBcaTe2ettpW1TtmW52e1qGtKWqT8K54-DP_XZ00f2mFZcQoUGIVx2P_bo9RqjVMRcmmk4nodyoBaY4bZmtCCKC/s1600/Jake+and+martin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: small;"><img border="0" height="287" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBKnCfve7hqV40x4CCJviYaXW1LE-7TL3y0beAoCbhzmmy9A4Rq4cKvaBcaTe2ettpW1TtmW52e1qGtKWqT8K54-DP_XZ00f2mFZcQoUGIVx2P_bo9RqjVMRcmmk4nodyoBaY4bZmtCCKC/s320/Jake+and+martin.jpg" width="320" /></span></a></span><br />
<span style="font-size: large;"><div style="text-align: left;">
<span style="font-size: small;"><span style="font-family: inherit;">Martin & Jake- Wet and Tired</span>
</span></div>
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<span style="font-family: Calibri;">You can follow my training on <a href="http://www.dailymile.com/people/MartinT28#ref=tophd" target="_blank">Daily Mile- Martin Thorne</a></span><br />
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<span style="font-family: Calibri;">Special thanks to the Race Director- Mark Rostan and his Table Rock Ultra team for putting on a great race.</span></div>
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