A Guy Who Runs

Ice Age 50 Mile...... again. But things are changing

2012-01-15T08:46:00.003-06:00

I am not one big on "streaks", although I have at times been inadvertently caught in one.

The most common one is the "I have run x days in a row".
The other is the
"I have run this race x years in a row"

Well, I am caught in the second. Not sure how it happened, because I am not a big fan of the streak.

So in walks Ice Age 50 mile. This race has become my favorite race. It strikes the perfect balance of factors which are in my "zone". Here are some reasons why

1 - Course - It has everything to offer. Technical, flats, hills, scenery. People see it as an "easy" course, but it is really not. It is hard enough to make you run a smart race, but no too hard where it tears you to pieces. You can actually run most of the race.

2 - Time of year - Mid may. Almost never hot. Usually 50s or 60s, often rain/cloudy/overcast/ etc. Rarely hot and humid.

3 - The people - I have tons of great friends who show up every year to represent, set the bar, and put it on the line.

But this year should be a little different......

Last year I was surprised to get an email in late February from "tater Todd" saying I better sign up quickly, as it will fill up shortly after. I was surprised, as the prior year one could sign up on race day (and here we were almost 3 months from the race).

I was also surprised at the race last year the large influx of "newbies" to trail running. I am all for "newbies". I embrace anybody who wants to be a part of this community. But this class of noobs was a little different from when I was a noob. I almost go the feeling that people weren't getting their "cahce" from marathons, so they graduated to ultras to be cool. One can see it in the amount of gear people think they HAVE TO HAVE to run these. Even a 50 miler. (and this is a 50 you can run with almost nothing because of the copious amount of aid stations and frequent access to drop bags).

Enter 2012. The community has been changing, and is showing a much different face. The race director decided to create an official website instead having the site an extension of the Badgerland Striders site. Good call. It used to be tricky to find the site, and it had become a nationally recognized race. It needed it's own (I am not sure if I have that 100% correct with the Striders, so sorry if I am wrong).

So the RD ran into some snags with the website development. No big deal. It was delayed going live. No big deal. Heck, it is January. Who needs to worry about a race in May? Well nobody told that to huge influx of noobs. If you go to the facebook page for the race, you can see threads of people freaking out that the website isn't up yet. One person even commented by saying "Radio silence - for the past week - wouldn't be the way I'd want to treat runners who are interested in participating in my event..."

Wow... Tough crowd. This person went on to defend his comment and saying that there was no disrespect. More surprising were the people who "liked" his comment.

I don't think people realize that trail ultras are much different than typical road races. They take a lot to put on. Sponsorship is rarely in money, but in free stuff. Resources are limited. Races typically don't make money.

Gone are the days of "you are responsible for knowing the course and markings". In are the days of "who marked this course?.... it is horrible. I got lost x times!"
(if you get lost at Ice Age...you need help)
Gone are the days of "results will be posted later this week". In are the days of "come on, this race was chip timed. Why aren't the results posted (this being said a few hours after finishing)"

So I signed up last night for this race, as I saw it was almost full. The website/registration went live Monday, and it hit the 300 mark yesterday. Limit is 375 (which I believe to be the largest), and that will be hit this week easily.

But luckily most of my Sconnie nemesis are on the list. And this year I will show up at least somewhat trained for the race.

And if I don't have a good race, I will pile on the race director and blame it on him.

Happy New Year

2012-01-04T19:04:00.004-06:00

As most people commit to their new years' resolutions, I will commit to my curmudgen response. "Why commit to something in the new year when you can commit to it all year long?"

My wife and I rarely celebrate valentines's day as well. Aside from it being a manufactured holiday, valentine's happens in my house year round.

One does not only need a race to hget in shape for. Somwtimes being in shape is enough for to feed the soul.

If you made a new years resolution to get in shape or lose weight, I ask you this....
"What was stopping you before?"

There is one in every crowd... and it is usually me

2011-12-20T10:27:00.003-06:00

Totally unrelated running post, but maybe some humor for you all this week.

I flew to St. Louis yesterday for a quick trip before the down time of the holidays (us in sales can't do much these 2 weeks... Nobody wants to see us)

Anyway, went to go pick up my rental car at Dollar. Not a single sign in the airport showing they even existed. Figured I would follow the Thrifty signs as they are usually close to each other.

After some searching, I found a little filled with people waiting for the Dollar bus. They had been waiting quite a while.

Long story short, we get there and they don't have any of our info on file. So they start from square 1 trying to upsell to a larger car, add ons, etc.

We all just wanted to get in and go. Since I was at the end of the line, I had a lot of time to come up with smart ass answers to every useless question they were going to ask.

So here it goes
"Good morning Mr. Patten, what brings you to town today?"
Answer "I am a hired assassin here on a hit"

"Uh.., where will you be driving?"
Answer "Hawaii"

"Who is your employer"
Answer "I can't reveal my source"

I almost said "Maybe you should call the guy at Radio Shack because I bought some batteries there last week and they have all of my personal information"

So later that night in the hotel lobby I saw one of my fellow soldiers who had to endure the same silliness. I told him I am still worried the guy reported me to the FBI.

Yes, there is a smart ass in every crowd...... I am honored to be that person.

The Empty Glass Phenomenon

2011-12-13T19:16:00.002-06:00

Through my extensive travel in the past 2 years, I have come to notice a commonality in the world of food service.

Try this the next time you go out to eat.

> Sit at the bar
> Order a beer
> Drink half of it
> Try to get the servers' attention (only through body language and eye contact)
> Finish the beer and count how many seconds your server comes to your service.

My point..... The empty glass is a far greater motivator than an eager server.

Why?........

Empty glass = another full glass of XXX = larger bill = bigger tip

Yes, it is that simple. Our primal instincts are motivated by money, not by making people happy.

At a company I used to work for, I had a co-worker who called me "root cause Matt". I mentored and trained many people there, and I ended up spending a lot of time challenging people on the "root cause" of any issue.

The "root cause" has always been my key motivator, and the thing which has distinguished me from the competition.

What does this have to do with running?

Training. What is the root cause to success or failure in races?

Training. But not the formula of training. I have come to believe that there is no such thing as junk training/miles.

In the bike mechanic world, there is a saying "bad grease is better than no grease"

Well, "junk miles are better than no miles".

And that is what I have been lacking for the last year and a half. Not enough miles.

The restaurant server who ensures who is always focused on an empty glass, is the runner who always worries about "not enough miles"

As dumb as that sounds, I think there is some truth to that.

This is why I finally got my mileage up to 40 last week.

Airport Body Scanners - A runners anmaly?

2011-12-02T19:03:00.002-06:00

First off, thanks to all of you (both) who keep reading. My temptation to quit blogging was not a cry for attention... just crying.

I will work on some beer posts. I have 4 beer available in the house, so drop me line and come by (maybe during the holidays is best)

So.... we all know the controversy about the new full body scanners at most US airports. I, for one, don't get caught up in the controversy. I find it very odd that we have willingly surrendered many liberties for all sorts of "public good" and airport scanners are the things that push people over the edge? Really?

Personally I think it gets legs because certain groups scream and cry about them, and the lemmings follow.

Me... yawn.... give me something real to worry about.

Anyway, I started noticing I was always stopped after going through these. The person TSA agent proceeds to a minimal "pat down" focused on my left leg. Hmmm, whatever.

But I kept happening. More specifically, my left knee. In fact, I turn around and see it on the little screen. It happens with different pants, different scanners, etc. Always the same knee.

So Tuesday I go through and jokingly say "let me guess, left knee?". Sure enough, left knee.

TSA dude says "Do you have any pins or screws? any surgery". No

But wait. Could my 30 plus years of running, some with 2000 miles plus years have an effect? Could it be scar tissue from running? Could it be a lingering effect of the infamous Sawtooth bee attack? (same knee, and I still have numbness there)

So any of you orthopods (Nic?) or geeky tech scanner experts want to try and theorize?

So how is that for a post?

May be finished

2011-11-22T07:38:00.002-06:00

This blog thing has been so low on the priority list that it is in danger of being shoved off the list.

Too busy? Not really
Too Lazy? Kind of
Don't really care anymore? Pretty much

Had a good stretch of fitness until mid-October. Been really hit and miss since.

Considering only 2 people read this anymore, I may just send you emails

Superior 100 - 2011 Report

2011-09-11T18:41:00.005-05:00

Any IT professional or computer geek can tell you what the difference between computer "RAM" and "ROM" is. I will do my best to simplify them.

RAM - Random Access Memory - Main memory available for programs
ROM - Stored Memory - Memory which loads your computer, loads programs, etc.

Every time you shut your computer off, your RAM is basically wiped clean.

Most ultrarunners I know only have the pain from ultras registered using RAM. Somehow, we forget how ugly it gets. Our ROM stores "how to run", training regimens, strategy, etc.

Emotions are stored in RAM........ and that is why we somehow come back to these brutal races.

I left Tettegouche aid station (mile 34 or so) thinking I was okay and could walk to recover. I knew this would be the first time I would be hitting the next aid station in the dark. Dang..... I was still a long way out from where I wanted to be. Night fell. The climb never stopped going up. I sat down on a log and put my hand in my face. I thought "How the hell did I ever finish this race?". And "Why did I ever come back?"

My emotional RAM wiped that feeling clean and my ROM replaced that feeling with a "aaahhh.... it aint' so bad".

Shortly after, I yanwed in technicolor, called ralph on the big white phone, worshiped the pocelein god...... and was pretty much done.

I guess a video montage of Me, Ron B, Kevin G, Chris S, Brad B, Aaron S, Craig S, Joe B, etc. would look a lot like an episode of Jackass. "Hey, let's see how far we can run until we puke!"

Considering I brought homebrew kegs for the gang.... it pretty much turned into a bad frat party.

But a few shined through. Some used this as a time to shine.

Angela Barbara of the Lapham Peak Trail Runners we getting chased by the course sweeps. Her times looked to close for any margin of error. She dug down deep and made up time in the last 2 sections to bring home 3rd women's masters.

Zach Pierce started puking when he saw my puke on the trail, and decided he was tougher. Zach's got the get it done mentality. He had less training and prep than I did for the race, but he has grown as a runner over the past few years. He had every reason to drop, but got it done with a smile. His wife and I were talking at the finish and came up the comment "ever since he has taken the watch off... he has been a pain in the ass to keep up with"

Adam Schwartz-Lowe decided he might try to negative split the 2nd 50 of this 100. He ran the second half in just under 13 hours (faster than it took me to go 42), and closed the gap of the lead runner, John Horns, to only 7 minutes. Adam took 2nd, but a damn impressive rally.

I don't really know the winner, so I can't really tell you what he did other than "he kicked some ass"

Julie Treder of Lapham crushed the course with a 30:45 (an improvement of around 5 hours from a prior year), but was heard saying "I am done with this one". Just wait until the RAM get erased.

Chris Hanson and Patrick Susnik made it look easy. They know this course better than almost anybody, they know how to train, prepare, and race it. They are calm, cool, and collective. They were just at or under 30 hours. Very impressive. They have run it many, many times. These two are like the Ice runners. (like Ice Man from Top Gun). Cool, clean, no mistakes.

Matt Lutz came back from dead in the water with racing flats and sandals to get a finish in. Not sure if he is just that tough, or just that stupid to do it in huraches. I think I am leaning toward tough on this one.

And........

Matt Aro came in 3rd... officially promoting to "Fastest Matt" status (I think he was Iron Matt). The Fastest Matt has not yet been notified. I guess that will be a hard email to write.

So instead of giving you a sob story about me, I thought I would highlight awesome performances (there were many).

I will put a separate post together of what happened in those 42 miles so you can all learn from my success, and mistakes. But I have to say, I so much right.

Bill Pomerenke did an awesome job of assessing the impending heat, and did every thing he could to cool me. He is a gracious giver to races, and I thank you for that, Bill. And thanks for letting me drop at 42. I was done.

I feel good today, and will feel better tomorrow.......

After I go for a run

Short Superior Update

2011-09-11T06:45:00.002-05:00

Hot day pounded the runners all day Friday and Saturday. I held it at bay pretty well, I thought.

My stomach went south and stopped me in my tracks around mile 38. Barely made it to 42. Tried to recover with a nap, but just not enough time to get my stomach back to go another 60 miles. Not sure I had the mind or the body to do it any way.

I am happy I started the race excitd to run.

Once again Superior destroyed many, many people.

Great job to all who went up, volunteered, started and finished.

Got some great stories

Possible tracking & updates

2011-09-08T06:45:00.003-05:00

Once again, we are going to attempt to twitter the race.

You can follow my crew's tweets at

kettlefans

At the end of each tweet, we will try to put a #straces. If you click on that, you will see others who are tweeting the races.

Bill has bigger plans for live updates, but not sure how we will pull them off yet.

25 hours to go time

Final Notes for Superior

2011-09-05T19:28:00.002-05:00

The most common question we all get asked is "why do you do this/these?"

My answer in the past has been "If you have to ask why, you won't understand the answer". I don't even say that anymore. I just tell people "It's fun, but I don't think you would get it"

I am tired of discussing the subject with people who just plainly don't want to accept that many of us continually challenge our minds/body/soul harder and farther than most. I think that makes some people uncomfortable, so they start pontificating why I should not so something like this. Usually comes from an out of shape sloth.

Someone recently said to me "being healthy and fit will only add 4 years to your life".

Yeah...... but going to Superior 100 is an experience. It is more than a challenge. There is a decent chance of failure, inevitable pain & suffering, and a sure ticket to "damn.... why did I pay money for this".

It is the above which keeps me coming back. I know I can run a marathon. I know I could run a marathon in x time. I might be 5 minutes plus or minus that time, but close enough.

Superior is different. One can go for 6 hours and not once get bored at the scenery. To say it is breathtaking is an understatement. Add in all of the other stuff, and it becomes an epic event. To be a part of the event is special.

I am gracious that I can show up to the start healthy enough to think I can do it. Gracious to have people willing to blow their whole weekend seeing that I can make it through, and gracious to have a wife who says "have fun".

My first ultra was up there 6 years ago at the spring races. That course and the Ice course and Afton are my "home" courses. (If you can say that how infrequently I am on them). They are special to me.

I had a period this year where I thought I might be done with Ultras. Period. It was a down period where I just could not muster up any care.

The night before Ice Age this year I sat in bed (a very nice, comfy bed.... thank JL), and had a cloud of dread hanging over me. I really did not want to be there.

But all that has changed.

I am actually fired up.

I am prepared, somewhat trained, and full of a need to prove to myself I am not dead yet.

This race has significant meaning in my life. I don't think I can handle another DNF. So that is motivation in of itself.

So that is why I do these. Not really an answer, but it is what it is.

Maybe one more post on possible ways to follow the race. Crew has to be up for it, though

Final goals met

2011-09-02T15:47:00.002-05:00

With 1 week to go for the big one, I met just about every goal I wanted to in my short prep for this race.

1 - Weighed in this morning at 165 lbs (goal)
2 - Yesterday had a PR "Tabata" workout.

What is Tabata, here it is for a treadmill. You adjust your speed based on your ability

Incline = 12%
Speed = As fast as you can go without slowing for 8 sets = I did 10 MPH (previous pr 9.2)
8 sets of
20 seconds on
10 seconds off

Yes, the workout is only 4 minutes, but it is hard if you are going at your max.

I was going to do 9.2 or 9.5, but I said "screw it... if I am doing a hundo next week, time to take it to the max"

Pretty pumped considering I tried it in June and almost passed out at 8.5 MPH.

The 165 lbs weigh in was a happy thing. I thought I would level out a few pounds higher. I might even get a few more off before next Friday, but I am happy with it.

The other goals were
> Being able to do a long run with no stomach issues
> Get "some long runs in" - Not sure if I met this one, but did "well enough"

Now time to start the collection of all of the crap I have to bring

A New Saying

2011-08-29T15:51:00.002-05:00

On the run Saturday evening I came up with a new saying

"The pain you know is worse than the pain you don't know"

Think about it, why does a runner start struggling with a pace in a race? It is partly due to the fact that they can't maintain that pace. But I believe it is bigger than that.

When I start to struggle or suffer, I start worrying about what is going to happen to me if I continue at that pace. I worry about what has not yet happened. I worry that I will start experiencing pain I just can't handle. I start.... you get the picture.

The reality is, I use the current pain and juxtapose it to future unknown pain. Dumb

Now that I have revisited a modest amount of intensity training, I have retaught myself that "I won't die" if I continue this for another minute. AND..... my body will quickly recover so I can do it again.

I started thinking about that during the first hill climb Saturday. "This is starting to hurt, and we just started running". I was using that pain as a barometer as to what the Meat Grinder would feel like 12 miles later.

At the top of the hill I relaxed and it all came back. And it dawned on me coming out of the "Back 40" that "The pain I know is worse than the pain I don't know"

Many people use a similar thought process in ultras by just running "aid station to aid station", not thinking about the entire race. I have a hard time putting mile 90 out of my mind when I hurt at mile 25.

So this is my solution instead. Maybe I should trademark it.

The final tune up

2011-08-28T12:27:00.002-05:00

With 2 weeks to go, I wanted to see how I was shaping up.

One of my benchmarks is to run a 25k loop at Afton. Old course or new course, it is a good test of strength, but not endurance.

I met up with my Superior Crew, Bill P, for a Saturday evening run on the course.

The weather was near perfect. The humidity had dropped, and it was in the 70s. It was not perfect, as perfect to me is 50's, overcast, and very low dewpoints.

I told him we were going to go fast. Run the hills. Run everything. I said 2:15-2:20, but thought I might be doing a 2:30. I have not run that this in a while.

2 years ago Bill joined us for the first time at Afton, and struggled to hold with the 3:00 pace. He hung on like a horse and kept me on my toes almost the entire loop, ending with a 2:20.

I am thrilled to have come in just under 2:19, and that is with almost 2 minutes of bottle filling at the water pump.

A little more speed, strength, and endurance work, and my PR could fall on this course this year.

Which brings me to confidence and a cautious sense of readiness for Superior 100.

I am probably 10 pounds lighter than 3 years ago, and a better understanding of how to run this. I may not have the endurance training, but enough to get by.

It shall be a fun race

The hay is in the barn?

2011-08-21T21:09:00.002-05:00

That is the normal saying 3 weeks out from an ultra.

I stand at the door of my barn looking at a minimal stack of hay. I feel a bit like the prodigal son, gone during the key months of hard work. I return just in time to have the Superior Father embrace me, welcoming me to the races.

Problem is, I don't know what damage all of that fun being the prodigal son did to me. We will see.

But..... I managed to get in my first 50k training run of the year! And no stomach problems! I only was a little dehydrated. I finished feeling comfortable and knowing I could have gone a lot longer.

I successfully put the pieces together.

1 - Correct food
[carbs] - Strawberries, grapes, & cherries
[protein] - Hard boiled eggs, beef jerky
[fat] - cashews - Alicia reminded of Coconut oil.. must try that next weekend
all of these in moderate quantities every hour.
2 - Water, no sports drink
[electrolytes from s caps]
3 - Correct slowing of pace when it warmed up

My goal was to be comfortable and not feel sick - Mission Accomplished (wait... that's a bad omen, right)

Fun day with Bill P, Matt B (yes... another Matt... and this guy ran the whole Afton loop in "Barefoot Ted Sandals", Wilson, Alicia, and Joe B.

Bill showed us how it is done with a sub 6 hr training run, Matt and Joe left gas in the tank for loop 3. I brought up the rear with a comfy loop 2 finishing the 50k in about 6.5 hours. Not my fastest, but I can handle that now.

Sawtooth is not a race of speed or strength. It is a race of adaptation, skill, experience, strategy, and a little bit of luck. I know if I can keep what I did on the second loop stable up there, I will be in great shape.

Not time to put the strategy together, and cross the fingers.

Great job to Helen Lavin, Kim Martin, Dale Humphrey (and many others) who not only toed the start at Leadville 100, but earned a buckle. Awesome job.

3.5 weeks.... and still training

2011-08-16T20:26:00.002-05:00

In case you were wondering, I have only been doing about 1 official Crossfit workout per week. I just can not handle too much more.

Today I decided to go back to the standard and try Fran.

21 pull ups
21 95 pound thrusters

15 of each
9 of each

for time.

Last year I was able to do 11:20 (which is pretty lame). Today was 13:20. Funny, the pull ups were the easier part this year. The thrusters killed me.

95 lbs does not seem like a lot until you start throwing it above your head. I probably could have done faster, but I had to break it up into a lot of chunks.

I am a little nervous that, with 3.5 weeks to go, I struggled with a workout which emphasizes power squatting. I should have quads of steel. I don't.

But that's cool.

I am down to 167-168... So almost there.

I think a hard core long run this weekend and 20-25 next weekend should put me where I am comfortable.

I am putting my strategy together in the next 2 days.

I know this..... Sawtooth will be one where I am doing my own race. I fully expect to be alone most of the time. I have no interest trying to keep up with someone, or burden someone else to keep up with me.

I would opt not to wear a watch, but getting the food and electrolytes in over the correct period of time is kind of important.

I may have to improve on my race weight... can we say 162?

How do you train for these?

2011-08-14T09:41:00.002-05:00

The most common question I get from runners is

"How does one train for a 50 mile or 100 mile race?"

One can search and find a ton of info, data, reports, etc. But my favorite answer is from the ultra community;

"You train for them by doing them"

There is no substitute for experience.

The 2 lines above were my saving grace yesterday. I went out to Afton State Park for a "Get as many miles in as possible" run. I figured I could do 50k no problem, and hoped I had the mojo to tack on a few extra miles.

No dice. At around mile 25 I found myself laying on a bench almost going to sleep. I just have not run enough of these tough long runs.

But.... that always happens with me. I was in the same spot 4 years ago with the Superior 50 mile. I started running in August after taking 2 months off, and put together a pretty good race. I remember the exact same training run at the exact same place, time, etc. That training run left me thinking "what am I doing? I need month... not weeks"

Here is where experience comes into play. I have been at that spot so many times, it doesn't even phase me anymore. I am behind the gun, and have about 2 more weeks of hard work (yes, that means a 2 week taper.... although tapering requires building up a lot of miles).

Instead I look at the positive of where I am today as opposed to 6 months ago, 2 years ago, etc.

1 - 168 lbs this morning (I know I was 180 or above 6 months ago)
2 - Less body fat = less water retention = less demand for water = less chance of dehydration (this is my own anecdotal theory)
3 - Less bod fat = less weight = easier to run
4 - 80% Paleo Diet compliance = Body burning fat as a primary fuel source instead of glycogen
5 - I ran with no sports drink and consumed no carbohydrates yesterday, and never had the mental crash
6 - I held off my stomach dry heaves a lot longer than normal yesterday even with the muggy conditions.

All in all..... I have the building blocks, the foundation, I just don't quite have the actual building.

I arrived at Afton at 5am yesterday to find Wayne N, Karen G, and Anjeanette taking shelter from a 2 hour downpour. Bill P was waiting for me.

We took off, and I immediately started commenting on my sweating. My fingers were swelling within the hour, so I took it extra slow.

The rain from the night before created an Amazon effect in the canyons on the "Back 40", and any low lying area. We had some relief up high with a slight, cool breeze but my body was pumping out bucket of sweat.

We comfortably did a 3 hr loop, and I actually felt fine. I consumed about 90 ounces of water, 6 S-Caps, and a hard boiled egg. The egg was perfect food at 2 hrs.

I switched from my hydro pack to a double 20 oz bottle hip pack for the second loop. I soon felt the oncoming of full dehydration. I am not sure if the pack water quantity would have kept it at bay. I was HARD for a good hour, and even with significant walking, I could not keep it at bay.

So I bailed after Campground hill. I was very sleepy and just out of gas.

I had some strawberries and cherries in the car which I SHOULD HAVE consumed while running. I am experimenting with getting my carbs from stuff like that instead of liquids which I just do not like (I can't stand the taste of Heed).

Next weekend I will try the fruit. But I am not worried. As long as it is not muggy at Sawtooth, and there is no torrential rain, I put my chances at "good"

Nothing to lose which won't grow back

2011-08-11T07:29:00.002-05:00

I was down in Sconnie Land last night running with the Lapham gang. I told BrotherGrub "I am doing it. I have nothing to lose." He responded by saying "execpt for toe nails, skin, etc.". I clarified by saying "Okay, nothing to lose which won't grow back".

I signed up for Sawtooth 100 Mile last night.

I was supposed to be crewing up there, but those plans changed. And now with 4 weeks left, I need to get my butt in gear.

The Pros
* I will be down to my lightest weight in years, or ever by race date (goal is 165.... I was around 180 for Ice Age this year)
* I have been loosely following the Pale Diet again, and my body back to burning fat instead of glycogen. This, I believe, could be me key to solve my stomach problems
* I just feel good. I may not be "trained", but training for that race does not improve your chances all that much.
* Have a chance to relive the epice battle between me, Grub, and Bero.

The Cons
* Could crash and burn (but that is true with any 100)
* Bees
* fill in the blank

I am going up there to have fun. I know the course, I know the race, I know the strategy, I think I could get to finish line. I just might take 35 hours.

Nothing like coming back in style. Leaving the blue tarp at home

A date with Cindy

2011-08-03T19:42:00.003-05:00

"Cindy" is the Crossfit workout as follows

As many rounds as possible in 20 minutes of:

5 pull ups
10 push ups
15 body weight squats.

I managed to pull off 12 rounds today with 2.5 minutes to spare. Probably could have done 1 more round, but was afraid of screwing up something.

Why is this important? Last year when I was "In Shape", I only did 9 rounds. And.....was mocked by Christine Crawford because she could do something like 22 rounds. She only weighs 5 pounds, so she has an advantage.

I am down 10 pounds from Ice Age, I am slowly getting my intensity back, and I feel I could pull something off in the Fall.

Recent news puts me on the cusp of entering a race, but it has "bad idea" written all over it. Kind of makes me want to do it..... because I am not afraid.

Stay tuned..... decision to come soon.

Hey Double....... I will do it if you do it.

More Bumber Sticker Fun

2011-08-01T20:24:00.002-05:00

I probably should have done some calculations and figured that a lot of my friends have those 26.2, 13.1, etc. stickers on their cars. Sorry if I pissed you off.

Chris, I have no beef, I just am not into bumper stickers in general.

My wife wanted to put our church sticker on my car (Eagle Brook), which is fine, but what does that actually achieve. If I am going to witness the gospel of Christ, it aint' gonna happen in traffic with the person behind me going "...... okay.... I BELIEVE!". I would rather do it in person.

I kind of get the ones that only a few people would get. Like.... a sticker showing 102.6

Only a select few would get it, and appreciate it.

But.... I only said "I don't get it", not "I hate them"

My bigger beef is with political bumper stickers. Has anybody ever changed their political view based on a bumper sticker? In fact, when I see a lot of bumper stickers on a car expressing a point of view, I usually figure the person is not very happy.

I used to have a Bucknell sticker on my car. Of course, Steve Q asked "Did you go there?" My response was the classic "No, it came with the car when I bought it. Too lazy to scrape it off." I finally did a year or 2 ago.

I don't put my Alma Matter on because I figure nobody gives a crap about where I went to school, so I don't put that sticker on.

Hmmm bumper stickers......

When the Ice Age car pool met up this year, we commented on Julie B's "Ultra" sticker in the white oval. She said "I didn't even put that on". Now that's funny. But she has one of the cooler license plates reading "RUN ON".

So what to do with bumper stickers? I get the comradery thing, but most people I run into in public would not equate 50K with distance. "50" would be even more confusing, and 102.6....... Avagadro's number?

*****************

So Voyageur 50M was this weekend. People say it was hot, but what is new? IT IS ALWAYS HOT FOR THAT RACE! Once was enough for me. I still think that it is harder than Superior 50. It may be faster, but the suffering component is way higher.

The Patten/BrotherGrub race to the finish a few years back is looking better and better. There is still debate as to who actually won.

I give a huge Kudos to all who showed up to the start. That is a bear of a race.

I chose not to go as I was in Denver the prior 7 days. Got to do some awesome hiking, rode an Alpine Slide in Breckenridge, and just got to hang out with the eldest boy.

I had to work as well, but I kind of enjoy my work. Ironically, my most productive time was the cocktail reception after a trade show. I guess it is better than real work.

*****************

Currently focusing on shedding a few pounds and getting my strength and conditioning back up to potentially do a fall ultra.

Down to 170 from almost 180 at Ice Age. Ouch

An odd pair of bumber stickers

2011-07-28T22:12:00.003-05:00

I was driving down I25 yesterday south of Denver and saw the following bumber sticker

"Sea Level is for Sissies"

I found that to be funny. I got it. Tongue and Cheek.

On the same bumber I then saw one of those white oval stickers with the nubmers
13.1

If only I could have pulled up to that guy at a stoplight and said
"Half marathons are for Sissies"

It has been a long time since I have run a half marathon. They are tough because you have to run over your LT threshold. They are tough, but anybody can do them if they put the time and effort into it.

If I had come upon this car at a stoplight, I would have been tempted to say
"half marathons are for sissies"

I don't get those stickers on cars. I have an LPTR sticker on mine, and that is it.

Maybe I am a sissie. I live at only 500 ft.

Good luck to those runnign Voyageur this weekend. If you see Bill P, tell him this is his Sawtooth test.

Ultras are not for the water cooler

2011-07-10T09:52:00.002-05:00

I use "The Water Cooler" as a metaphor.

Water Cooler = Place where co-workers gather to brag about their recent accomplishments.

It is bad karma to use ultra running accomplishments as your "water cooler" moments. Ultra aint' about that.

Other similar sayings I have for these type of people are

"One and done-ers" = I just want to do one so I can brag to others the rest of my life that I am one of them.
"Belt notchers" = I want to get my belt full of all of these "accomplishment" so I can show the rest of the world how awesome I am.

Okay.... us as bloggers might be accused of this as well. Feel free to fire away.

************

So a few weeks ago I was on the road, eating dinner at a restaurant/bar. Minding my own business, reading Born to Run.

The dude I sat down next to asks "Whatcha reading?". I show him. He responds by saying (and kind of puffing up his chest) "I have run with that author".

I think the dude expected me to be in awe, but instead I responded with a "cool, well I am a trail runner so I get it". I didn't say that I know a bunch of people who not only have run with him, but know him. And, that I have met a some of the people mentioned in the book.

See.... this guys was showing his stripes as a "water cooler man". And he made the mistake of puffing up his chest more, and in his studliest voice say

"You know, I have run a 100 miler."

I am sure he expected oohhs and aahhss from me. Instead, he got an "awesome, me too". His demeanor changed a little bit. He was a "one and done-er". And he admitted he barely got it done on one of the faster courses with one of the highest completion rates. I said "Any 100 is a huge accomplishment. I have DNF'd more than I have finished.

I don't share my accomplishments, unless asked, as I know what was done yesterday has no bearing on what you can do today. But once he heard my resume (again, he asked), he paid his bill and left.

In Tom Wolf's I am Charlotte Simmons, Wolf describes a street fighter who was taught to always go for nose and knock the guy down who you are fighting. But, 1 out of 100 people you knock down will get back up and fight. Then you are in trouble.

Now, I am not a fighter, but it is a similar analogy. I think I was the 1 in a 100 he has bragged to who wasn't all that impressed.

PLEASE UNDERSTAND - I am impressed with almost all 100 mile runners, just not the ones who brag about it to strangers in a bar.

Okay, I am doing a little chest pounding. But I have to admit, I got a kick out of it. He actually understood what a Sawtooth belt buckle meant.

Learn from success, not failure

2011-07-08T09:56:00.002-05:00

Last week I was talking to an someone, and wandered into the subject of nutrition. I tread carefully with people on this subject, as I do a lot of reading on it and consider many opinions and philosophies. I have a hard time buying into "absolutes" and don't buy into major media "hype".

The topic landed on sugar, and this person went on a rampage about how artificial sweetners are so bad for you. Of course, I joked about how great cane sugar is for you. This person did not laugh. "At least it is natural", they said. I responed by saying "in all of my years on the trails, in the countryside, in the south, in the mountains, I have never come across cane sugar naturally in the environment".

They responeded by saying "okay... it is processed, but.............." I don't remember what was said after that, because that is funny in itself. "It is processed, but natural". Watch a video on making sugar from sugar cane, it is hardly something that can happen in nature.

But here is the best part, the person saying this to me was obese. So was this person's spouse. I find it interesting when obese people give advice about diet and excercise.

I know I have mentioned the evil "High Fructose Corn Syrup" here many times. I use this as a benchmark example of people going crazy for the wrong reasons. People think I have said HFCS is good for. I have never said that. I think it is bad. I think it is just as bad as cane sugar. In small amounts, I don't have issues with either. The problems with both are a result of EXCESS, or even moderate consumption.

Fine you can say one is bad, and one is good. I don't care anymore. I consume very little of both.

What does this have to do with the title of the post? I will tell you. Rewind 15 years.

I was with my boss from 15 years ago and we were talking about relationships and marriage. I was newly wed from the prior year, and he gave me some advice. It was capped by
"Trust me, I know... I am on my 3rd marriage".

Wow. You must be a marriage expert.

Okay... I know. You can and should learn from someone's mistakes. But why do they get more credit than a couple who has been married happily for a long time?

I think it is because our society is a pessimist one, in general.

I used to be laughed at for reading motivational books. I figured out a long time ago to learn from successful people, and avoid advice from the not so successful. Sounds easy, right?

Wrong. Every step of my life and career I seem to run into buzz-kills.

Author Marcus Buckingham wrote a great book titled "Now, Discover Your Strengths". He talks about focusing on your strengths, and developing them while minimizing the damage your weaknesses can do. He does not say to improve your weaknesses, just do damage control. The hard part of the strenghts is finding out which ones you are good at. Buckingham help creat The Strength Finder. It is cool, I suggest you try it. Can anybody guess what I am? I didn't know, but all of my co-workers did.

The point of all of this is............

Success is something we must learn from. This applies to running, diet, relationships, etc.

I am reading a couple of books on the above topics, and I am more inclined to buy into the thinking of someone who has shown what they preach through their own results.

My converation with the obese person about my health just could not get out of my head this week... hence, this post.

People think I am "lean" and "fit" due to genetics. They discount all of the hard work, discipline, and lifestyle I choose to live to stay this way. My dad is obese, and he has given me more bad advice about food than many people I know. But I still love him.

An ultra lifestyle

2011-06-22T20:58:00.007-05:00

What do

Super Cushy bike Seats
4 Wheel Drive Sport Utility Vehicles
Nasonex nasal spray
Asics 2080 (1090, 2090, etc... forgot the correct numbers)

all have in common? This is a strech, but these are personal experiences over time which have contributed to my questioning of "conventional wisdom"

As I said in my last post, I finally got around to reading Born to Run by Christopher McDougal. And as I said before, my response to it was "Yeah, I kind of figured some of that out on my own...... the hard way" This post is dedicated to why I agree with a lot of what the book says.

So here it goes.......

Bike Seats
Years ago, I was a bicycle mechanic in Chicago. One of my favorite jobs. Did some selling too, but had to know a lot about all of the products in the store.

At that time in the early 90's, manufacturers began making bike seats which kind of looked like sofas on a post. People went gaga over them. "how soft and comfortable they are" people would say. Everyone wanted them, except for people who actually rode their bikes any significant amount of miles.

The problem was, the seats were horrible. They allowed you to be comfortable, but not in the proper fit for riding. I never saw a serious rider use one. In fact, we all had very narrow, lite, minimalist saddles. If you were fit properly to the saddle (seat) and bicycle, it was actually more comfortable to use a high quality saddle which looked small and uncomfortable, especially if you were going over 20-30 miles.

But the bike revolution was being fueled by the mom and dad who want to go on a 3 mile bike ride with their kids. Thus, the saddles stuck around. But they suck. People still think they are great.

The premise was to give give comfort and solve a problem which really did not exist. People were not comfortbale on their saddles due to many factors. The public saw a cushy seat, and figured they must be comfortable. Add to that the evolution of "Cross Bikes" where the handle bars were higher and allowed the rider to ride upright instead of bent over. In the upright position, all of the weight would land on the lower back, and less power would transfer forward.

People switched to bad form as a result of a "better seat"

4 Wheel Drive
Another job I had in the 90's was selling cars. Yes, I was a car salesman. I have since hung up my polyester suits, white belts, and plaid coats. At that time, 4 wheel drive was becoming fashionable. Everybody seemed to want it (mind you, this was in Los Angeles) and was willing to pay for it. I would ask "do you intend to go off road?" And the answer was always "No, but at least I know I can". 4 wheel drive allowed these people to do crazy things with their cars if they wnated to..... but they never did. The car costed more, it was heavier, and they didn't understand what 4 wheel drive actually did.

I saw early on many bad drivers thinking that this would be a good car for them because it was "safer" because it was "bigger" and the 4 wheel drive somehow gave them better traction and was safer as a result. 4 wheel drive should not be used on dry pavement, and can actually be dangerous to do so in certain cases, but people had in their mind that it was safe. I surmised that many accidents would come over the years due to idiots not knowing how to drive large vehicles. They gained a false sense of security with their 4 wheel drive (for no reason), and never improved their driving skills.

Like the bike seat, they did not focus on the core of their problem - they were bad drivers. Safety lies in you, supplemented by your vehicle.

4 wheel drive is great for what it is intended for, but become something everybody "needed", when they did not need it.

Nasonex

I spent 14 years with one company, which will go nameless. The company was good to me, and I learned a ton in my time there. But I grew to dislike my job, and became not so hot on the company. Stress was the main component in my life, and I grew to dread going to work.

During those later years, I would get sick 2-3 times per year. It was more of a cold, lots of congestion, and would beat me down for weeks. It always happened during the Spring and Fall. I was CONVINCED I had allergies. I saw a couple of allergy doctors, got tested for tons of allergies (was pricked all over my back), and begged them to find out what I was allergic to.

Answer................ Nothing.

"How is that possible?", I asked. They responded by saying it could be something they don't test for, but most likely I just get colds.

Multiple doctors recommended taking a steroidal nasal spray, like Nasonex, as this would allow me to function while my body recovered. They said I should use it continually... like, year round. What?

Now, I have nothing against Nasonex. I am sure it is great at what it does and what it is intended to do, but it was the wrong solution for me. It was a small bandaid on a large problem. I had a hard time believing taking a perscription nasal spray "drug" indefinitely was a solution. I didn't buy it.

Did it work? I don't know. I eventually got better and stopped using it, but I don't know if it speeded recovery.

Eventually, I left the company I was working for. Funny thing happened.... I stopped getting sick. I have not been sick like that for 4 YEARS! Did the job make me sick? Kind of.

I got sick in the Spring and Fall.... peak training times for, at that time in my life, marathons. I exceeded my load factor. Stress + Dumb hard core training + basic anxiety I was having at the time = inexplainable colds. I am 100% convinced of it, but can not prove it as this is purely anecdotal.

Phillip Maffetone writes about inflamation in your body caused by stress and physical activity. When I read this, I thought he was speaking to me. The stress was the killer, the miles pushed me over the limit. 2 years later I was running 70-80 miles per week, and not getting sick. I was stressed, but in a different way. I was not over the limit.

The doctors who perscribed Nasonex for me wanted to feel like they were doing something for me. I acknowledge that get that. But this was not the solution to health. It just was a way to jerry-rig me to keep me functioning instead of making me a healthier person.

Asics road shoes

7 years ago I went out for a run the day after I had run a 20 miler. I got 1 mile and could not even walk. I was 3 weeks out from Twin Cities Marathon, and I could not walk.

I went to see my chirpractor, Fred Clary, and he basically told me my knee cap was not in its correct place due to the fact that my quad muscles were pulling it out of place. My quads were not equally developed.

Sit on the ground with your legs straight out in front of you with your toes pointed up. Flex your quads and watch your knee caps. They should stay relatively in the same place. My right one would move far to the right when I would flex.

I told him I probably needed orthodics, really high tech shoes, and probably some other jibberish. Fred responded by saying "You need me to spend a month with you fixing this, then we can talk about all of that other stuff." He fixed me, but said "I can sell you orthodics, but I don't believe in them. They just band-aid problems and can actually make you worse. You just need to wear different shoes".

The shoes I was wearing allowed me to run in a certain way which built my quad muscles in an unbalanced way. I showed him a pair of my old Asics trail shoes and he said "yeah, run on those".

He almost nailed the problem. He got me on the right track and changed my paradigm, but left out a key piece...... My form was causing the problem, the shoe allowed my form to really be screwed up.

I still run on Asics, just the cheap trail shoes sold at Sports Authority for $50. I buy 1-2 pair per year. I get at least 1000 miles off of each pair. I think I have put 1500 on one before I ripped the heels off (Thanks to the Superior Hiking trail).

Born to Run

Read the book, and come to your own conclusions. My takeaway from the book is not that we have to all run barefoot, but that we have lost our primal love for who we are. It is more of a book on humanity, and how running is a conduit to a better world.

Heck, how do you think someone like Steve Q and I could actually get along on the trails and enjoy each others' company? It is because we are both "running people". Outside of that, we are oppososites.

A significant part of the book is dedicated to the quest of finding out how to run properly, and that the modern running shoes has all but destroyed this. I kind of agree with that, but I don't think it fits all people.

Ultrarunning is a lifestyle. It is not something you do to get bragging rights at the water cooler. I know see rookies out on the trails, wearing "Vibram 5 fingers" out tackling ultras. I am guessing these people have been inspired by the book. Problem is, many are 20 -40 lbs (or more) overweight. They are not living the lifestyle. I am not sure what they are doing, but they are not living the lifestyle.

McDougal is very clear in the book how diet and food in general is an essentail component to the success of the people he documented. But I am guessing those words fell on deaf ears and blind eyes.

Through my ups and downs, I somehow try to maintain "the ultra lifestyle". Sometimes successfully, sometimes not. But that is what makes the sport worth it.

Since my days with that company I had spent 14 years at, I have been through many ups and downs. I have been laid off twice, and faced other significant challenges. But the "ultra lifestyle" has given me a foundation of discipline and mental fortitude to endure many things in life.

Were we born to run? Don't have to ask me twice. Heck yeah. It is a lifestyle.

Possibly out of the slump

2011-06-13T20:03:00.002-05:00

I have been in a slump for about a year. A combination of work life, personal life, burnout, etc. made running not something I cared to do a lot of.

And by the quantity of my posts, the blogging became almost extinct.

It just wasn't in me. At one point earlier this year, I seriously considered just stopping it all together. I had lost the passion and fun. But that was the winter blahhhs.

I knew it would come back, I just did not know it would take this long.

I felt the old me start to come back this week. I crossed paths with Keith this week in Dallas. We joined up for a short evening run after work on the Katy Trail in Downtown Dallas. This is like running the lakes in Minneapolis. I haven't run with Keith in probably 2 years, but he reminded me a little of why we run. It was good times (Oh yeah, 2 days over 100, and 1 day 96. I survived).

I came home and just felt like running. Out of nowhere, I got up Saturday and did 8 miles at an 8:15 pace, and it felt normal. A lot better than the 9.5 - 10 minute pace I have been doing. It just kind of clicked.

In addition to the above, seeing Carl G show up to FANS and Wayne Nelson bust out his first hundo, I got the bug to just run.

I also finally got around to reading "Born to Run". After I saw an old lady on a plane tell me why I should read it... I finally did. Great book. I will give my thoughts on a separate post. I kind of felt like "....Yeah..I figured out a lot of the same stuff on my own... the hard way. I agree with almost all of the conclusions"

Nobody has to lay out a case to me that we were born to run, I always had it in my heart. Makes perfect sense to me.

But... not everybody get's it. Hence why I have said before "If you have to ask why, you won't understand the answer".

So I will keep running, and maybe a few more races this year. Because I want to... not because I have to.

Fighting Cancer, Gammon Style

2011-06-08T20:46:00.002-05:00

View this picture first
2 years ago during the Voyageur 50 Mile trail run, Carl Gammon took a fall. He crashed hard in the mud and hurt his shoulder. He was covered in mud, and proceeded to take a bath in a river. This picture captures him in a cleaned up state.

But Carl got back up and finished the race. Got up, brushed himself off, and kept going.

Those who know Carl were not surprised. Carl knows how to get up when everybody is saying stay down for a while.

When I first started running with Carl, I learned a story of him beating Prostate Cancer and defying his Doctor's orders by running the Twin Cities Marathon the same year of his surgery. To Carl it is not about showing off, it is about representing and not missing a beat.

Carl is a sort of legend in the Ultra world. He is a member of HURT, owns a coveted yellow shirt from it (shown in the picture), and has one heck of a resume. His 50k PR I believe is just over 4 hours.

I love this picture becaue it captures the essence of friendship. Zach is on the left, and I am on the right. The 3 of us have run countless miles together out at Afton in the worst and best conditions. We have shared countless stories and traveled to races together. Seeing Carl roll into the finish looking like this was priceless.

I received in email mid winter this from Carl which brought tears to my eyes. His cancer was coming back. This hit way too close to home as my mom battled (and beat) breast cancer when I was young. When she had to go through radiation treatments, it scared the hell out of us. It was the only thing I have seen bring my father to tears.

Now Carl was staring it in the face again. Radiation was coming back.

Never once have I heard Carl complain about his performance in a race, his training, or life in general. He headed this on... head on.

He kept us posted about his radiation progress, and how soon he would be done.

Carl finished his radiation treatments, and 10 days later toes the line at the FANS 24 hour timed race.

Talk about getting up and brushing yourself off... Carl brought a new level of awesomeness to the metaphor.

Now he admits he struggled that day and didn't rack up many miles... more than I would have. He showed up alive and kicking.

I guess the big man up above has a lot of plans for Carl on this earth.

So when you think life is hard, things are tough, and you want to piss and moan.... take a page out of the Gammon book. Get your ass up, brush yourself off, and get running.

Carl, you are an inspiration to us all.

Persistence Pays off

2011-06-06T19:34:00.003-05:00

Back in 2007 I was heading up to run the Superior 50M trail run. It was going to be my 2nd 50 mile run, but I was dreading it because I knew how hard the Superior trail was.

In the email chain leading up to it, I received a good luck from a guy named Wayne Nelson who was going to be working the Temperance River aid station. He was just getting into this thing, and was volunteering to see what it was all about.

I remembering after finishing, telling him he know has to step up to at least the 50k for next year.

A month later we met up at the Whistle Stop Marathon, and I think he got caught up in my "throw common sense to the wind" attitude and just "run your ass off". He recalled having a rough race.

Wayne chipped away at the distances over these years, nailing off 50k's. Almost every race I have been to, Wayne has either been running or graciously volunteering. As a result of his commitment and attititude, he received the Upper Midwest Trail Runner of the year award (along side Helen.... not bad) for his involvement.

Wayne was unlike many runners, though. He showed up to a lot of races, but also struglled in a lot of races. He got some done, dropped out of some. But never did you hear one peep of self pity from that guy. He just stayed at it.

After 2 drops at the 100 mile distance, most would probably avoid the distance. Not Wayne. Attempt #3 was last weekend at KM 100. When I saw what the forecast was (80's.. which means 90s in the prairies), I thought Wayne was doomed. Sorry, that was the truth.

I got home from my blue tarp experience to find Wayne was right on trak. OK. good.

By bedtime, a lot of great runners had dropped out at the 100k point. Wayne was still in.

I woke up to find him having made it to about mile 80. Holy Cow! He might make it.

Soooo many people were dropping out, but somehow the tenacious Wayne was showing he had the Mojo.

Wayne came in at 29:30 (or just under), 44th out of 122 starters! Truly an awesome accomplishment.

By all accounts the weather was very difficult. But if you got the mojo, you got the goods, and he got it done.

It just goes to show this sport is not for everybody. But if you have the thought, the tenacity, the persistence, the patience, and the mojo, anything can happen.

Great job Wayne. You inspired me.

..... and the other inspiring story from the weekend gets a separate post

can you say "Prostate cancer? Hell no.... that won't stop me!"

The Blue Tarp comes back

2011-06-05T11:59:00.002-05:00

I pulled a "Blue Tarp" at the Chesterwoods 50K.

Blue Tarp is a euphemism for "Did not finish".

After running multiple extra miles in the middle of the race, I was losing ground on everyone and everything. At 3.5 hours, I was still far away from any idea of when I would finish and the heat was punishing me. My legs were not working well, and I was not in the right mind to beat out 2-3 hours of heat hell for a finish.

Next time I will know the course before I run it.

Bill Pomerenke beat my 50K PR with a 5:10. He has bragging rights now.

I led Zach Pierce down many incorrect miles. He threw in the towel as well after figuring out how far we still had to go.

I had my 1 opportunity to beat the fastest Matt. He was going to drop, but decided to stay in knowing he would never live it down if I finished.

Darn! I should have put together a good race. Oh well....

You might be an ultra runner if.......

2011-06-03T19:37:00.002-05:00

At 2pm on Friday you are talking to a fellow runner, and get convinced that running a 50k the next day is a good idea.

Going for the Chester Woods 50k manana.

Funny thing is..... this very well could be my 50K pr.

$20 race day entry. That is less than $1 per mile!

And..... The Fastest Matt will be there.

I am going to see how long I can hang with him.

Ice Age 50. 30th Anniversary, 5th time

2011-05-15T18:10:00.005-05:00

Twas the night before Ice Age, and all through the house (palace)
The wind and rain were abundant
And I was [insert rhyme for house].

SHORTER VERSION

I start here, because I lay there Friday night, trying to sleep, thinking "I don't want to be here. I don't want to go through what is inevitable to come tomorrow. I really just want to go home."

I almost gave up on this race before it even started. I was disappointed with myself in my lack of discipline to train and eat properly for the last few months. My final long run 2 weeks ago revealed the reality, I was not in the shape I wanted to be.

With this in mind, I threw out all of my old expectations. I decided not to wear a watch, and my plan was to go out mid pack and just cruise. I would pace, not race.

All of this being said, I ended up with a good race. I was slower than last year, but ran a better race. But the problems of no long runs past 25 miles sure became evident around mile 38. The final 12 were lonely, cold, and literally gut wrenching. But I was VERY happy to cross the finish line. I came in at 10:23.

LONGER VERSION

I traveled down to the race with an interesting mix of talent and experience. All of us were former Ice Age 50m finishers.

Julie Berg, who is coming off of a hysterectomy surgery from last year, was stepping back into ultra racing. Julie is a legend in Minnesota, and an inspiration to runners all over the US.

Alicia Gordon was back to Ice Age with new goals for the year and a great attitude to have along in the car. Alicia is one of the "behind the scene" heros in MN racing.

I first met these 2 back in 2007 at the famous "Bohdan's Fat Add/terenchal down pour" run. I shortly there after decided to try my first 50... Ice Age.

Bill Pomerenke was a different man then he was 2 years. 30 lbs lighter, and better trained. He put in a ton of work over the winter, and was ready to put it all to the test.

But Ultras & Trail Running have a wild card which is tough to figure out sometimes. We all ended up with tough day. Unfortunately, I was the only one to come home with a belt buckle. It is hard to see others fall when so much work and emotion have been put on the table.

But I think it is this wild card that draws us to these events. There is always a strong possibility of DNF.

THE START

After a nice Friday night stay at one of the local elites "lake cabin", we showed up to overcast skies and a forecast for scattered showers. No sun today. No temps over 55 or so. Can we just get 1 day this year of good weather running?

At the start, we listened to the announcements of one who was here to run his 25th Ice age 50. And Lorraine Bunk was going to be the first 70 year old woman to finish. She did. Think about that. 70 years old, 50 mile trail run in 11:48. Tom, her husband, was with her the whole way.

The race started, and the day was on. My biggest worry was when my legs would start hurting. I had run zero miles in the last 2 weeks.

I hung with Alicia for a while, and we met up with Paul Hasse, another MN runner. It was nice to just relax and not get so amped up to worry about a time.

The Nordic Loop (9 miles) came and went, and I was off to the real course. Sooner then later I felt minor cramps in my legs. My body did not feel comfortable, but I was fine. I met up with a ton of people. Some had an ultimate goal this year of Sawtooth. I was in their shoes a few years ago. I wished them luck.

The way down to mile 20 became tough. I just did not feel comfortable, I was sore, but I was still mobile. I was not sick to my stomach.. yeah!

Sandee Lammers took care of me at the next aid station. She said I was not eating enough, and to just take a few minutes and get some food in me. She was right. I just needed food. She could tell just by looking at me. She even offered me a beer. I considered it, but thought it was way too early to be metaphorically throwing in the towel. Although, how comical would it be to cruise by a runner sipping out of brew bottle.

I slowly came back to normal in the next section and rolled into mile 26 in shock. Bill had dropped due to severe cramping [Bill, this blog is open for you to write a race report. You should do it]. After yelling at him to get his chip back on and get his ass back on the course, I decided to let things roll as they should. I moved on.

I felt better. It was here I really started to heed my own strategy of "I can do okay by experience and strategy along". I knew there spots and sections which would wreck the first timers. One was coming.

It was that point that John from Milwaukee came up behind me yelling "man, it is lonely out here!" I think he was looking for company. He was a first timer. He was ready to push on, but was also asking a lot of questions and was looking for some advice. I gave him a few of my rules.

1 - Get comfortable dude! If you are not feeling right, do what you need to get back to feeling right. If you are comfortable, happy, and feeling good, your mind stays in tack
2 - At this point in the race (around mile 27 or 28), you should still be cruising. Don't push it. Run under that pushing level. Feel like you are having to hold yourself back.

Funny... when one starts preaching.. one tends to think "maybe I should practice what I preach".

I told him I saw a guy who was burning up energy left and right, hooting and hollaring too much, running up all but the big hills. I said "I guarantee we see him before mile 37".

We saw him literally 5 minutes later, completely trashed.

I think it clicked for John at that point.

I also said, "we are now at the point where the experienced runners have the advantage, not the talented ones. We will start picking off people at around 33 miles."

Sure enough, we starting picking people off. We were on a perfect pace, everything was running as it should, and I felt good again. We made it up to 37 with that even pace.

Then I told him one of the most important rules

3 - Run your own race

We rolled into 37 aid station (horseriders) to some rain. I saw Brothergrub and tried to give him a sweaty hug. He yelled and ran. His wife made some awesome coconut chocolate bars. Thanks Mrs. Grub!

John led us out of there and he was ready to go. I said to go for it and run your own race. At this point in a 50, you should put it all on the table. Who cares if you blow up at 45, you are almost done.

He took off, my stomach started turning, and it was a slugfest to mile 40. I was not happy.

At mile 40 I saw John again hanging at the aid station. I called for a time check and it was 8 hours and 12 minutes. I yelled at him to go. "10.5 minute pace gets you under 10 hours". Funny how some people question what they are capable of at those points, so I started yelling at him to run.

I tell the details of my interaction with John, because so many people have done the same for me over the years. I finally got to pay it forward.

I left, and slugged for the next 3 miles. I had a few dry heaves (my #1 killer issue aside from dehydration). I just had to get to horsies.

I saw the Bunks somewhere in there and could tell they would probably make the cut, but it would be close. They looked in way better shaped then I did.

I rolled into Horsies to find Julie had dropped a while back. I was sad for her. And sad in general. I just wanted to be done. Wayne Nelson caught a funny picture of me just moping out of there.

Shortly after I saw Alicia coming towards Horsies, and she said she was timed out. Another bummer. Damn! We talked briefly.

The next few miles were lonely. Nobody. Where the hell was everybody?

Around halfway through that section, Marcel Uttech (Lapham dude on his first 50M) cam FLYING by me. Ran up the next hill. All I remember was his chisled frame taking off away from me. The dude is ripped. I was happy for him. Cool guy. Went straight to ultras without running a marathon. Smart move.

When I finally made it to the last A/S, I found Tony (another Lapham dude on his first 50). I said "I can't stand to be on this course for 1 extra second. I am running" I really wanted to be done.

Like any 50, the final strech was great. All the pain goes away, all the sound went away and I ran as hard as I could until I could hear the glorious sound of the beep from the timing mat.

10:23 and I was happy. I ran on experience, strategy, and a little bit of raw talent.

I don't remember much for a while, but Wayne and Vicki caught some pictures which many found amusing.

And my buddy John, he pulled out a 9:52. I think he said that was out of the questions around mile 28. Strategy=results. Way to go John.

I could not eat, or enjoy any of the good beer. We went home and I crashed. Hard.

Post Race

I sent an email to Arley Anderson (MN runner), who ran a 7:48 (I think) saying "congrats, doing this makes me want to get in shape again". He found that very amusing.... running a 50 Miler to get conviced to get back in shape.

What I meant by it was, I almost needed a serious kick in the ass to get back to discipline. I suffered from 38 to 50, plus the 2 days after. I have never felt such a beat down after a 50 (well, I probably felt this way after Voyageur).

Seeing people I used to race around kick some butt inspired me to get rethink my attitude.

As much as I said I was done with these in the hours after this one, I feel "hardened" and better today.

Well, that is what "Type B Fun" is all about, isn't it.

Please excuse all of the rambling, poor grammar, and typos. Just wanted to get it out.

Oh yeah........ I was THE SLOWEST MATT!

Afton

2011-04-26T18:28:00.001-05:00

Saturday April 30th. 6am visitor center parking lot.

Be there if you want to have some fun trail running.

Shooting for 50K

Zumbro fun

2011-04-11T08:49:00.003-05:00

I have to tell you, Ultras can be a lot more fun when you are not actually running.

Last Friday, I was enjoying a day off, chilling in a camp chair, drinking a brew, chatting with some cool folks. I said, "This is what trail running is all about".

I did end up running a few miles, but it was a quest to find some runners looking for some bonus miles early in the race.

The long and short of it......

I am glad I was not running in the event. I had no business being out there running.

It is a great learning experience to watch these races unfold. You see runners early in the race at different levels of effort, sweat, state of mind, etc.

I even mentioned to one runner, Adam Shwartz-Lowe, "Dude.. relax... you are on a crushing course speed with considerable talent behind you".

Matt Aro, one of the faster Matt's, was behind him at that point only by a few minutes. It was about mile 23, I was about to head home, and was sorry I could not see this battle unfold.

With a finish at Badwater last year, I figured Aro was the most dangerous guy out there.

But... Adam didn't want to have anything to do with that, and preceeded to tear up the course, setting a course record by about an hour and a half.

Great job Adam!

Adam even had a "pacer", but I am not sure who paced who. Maybe the pacer was slowed a little because he was seen drinking a "getting chicked ale" around 2pm at the start/finish area before his pacing duties.

And great job to Matt Aro, Shane from Arizona (ran an extra 4 miles on the first loop, and still managed a killer time), to Gnarly Bandit Daryl for avoiding the blue tarp of death.. and Lynn for almost chicking Daryl.

Grandpa G, for getting out there and showing us that 59 is the 29... you rock!

Great job to master Taylor on a 30th finish of 100+ mile races.

Also a shout out to Aron Schneider (the only Lapham representation), Brian Woods, Susan D, Rob A, Kurt N, and a bunch of others I am forgetting.

Thanks to Bill P for all of the sacrifice of setting up and managing aid station for the better part of 3 days.

And John Storkamp and Larry. You guys rock.

In case you were wondering....

2011-04-05T16:52:00.002-05:00

Not running Zumbro. Below are my lame excuses.

Lame Excuse #!

= Bad timing.

Lame Excuse #2

= I am not in the shape I would like to be. I don't like entering races "just to do it". I am just not there

Lame Excuse #3

= The family really wants me home on my birthday night. And, would like to do some family stuff on Saturday.

100's don't just soak up 20-40 hours of race time, but days of prep and weeks of recovery.

I have only returned home from 1 hundred where I was not a total mess. Once I was taken to urgent care 1/2 hour of returning from a race. AH probably has a fond memory of it, dumping me in my driveway with a swollen lower leg and a bubble full of bee venom.

So that's it. I will be volunteering. I will have coffee brewed at 7am at the start.

Maybe some pictures or video will be taken. Good luck to those who are running

Heat Acclimation & Pondering Life

2011-03-24T19:15:00.003-05:00

2 Posts in one

I received a photo from my wife showing 10 inches of snow, and a -2 on the car thermometer on the way to school this morning.

Me... I was (and still am) enjoying mid 80's in Houston/Austin/San Antonio. I would feel bad, but I am the man brining home the bacon. You know.... the guy working so hard his fingernails are worn out. Okay.. I have it easy.. I am a salesman. But still... I do what many can't.

I ran Tuesday night in San Antonio at the Emile and Friedrich Park. That is an awesome little loop. Lots of rocks, but warm and fun.

Took Wednesday off (because I really did work hard).

Thursday - Ran around the streets of North Houston.

What was strange was... I ran 7-8 miles, and it felt like nothing. I ran slow, but this new form conserves energy really well.

Which brings me to Zumbro. I feel like I "should" do it, but I just don't want to suffer. Every morning I wake up and say "no way", but by the evening I think "I could do it". My body forgets how much suffering is involved in these, and I know that could be an issue.

I had great advice last weekend on the long run. John T(a MN legend), told me "You could do it relaxed and fun - mid pack, but only you can decide if you have that in you". John understands that some people (me) just can't run a race where they put it all on the line. It was not a compliment or insult, just the plain reality.

I hate showing up to races unprepared. Actually, I never show up to races unprepared. I just don't show up if I am not ready. In 100's, nobdoy is truly "ready", just like having kids. You just have to pull the pin and go for it. But one can be prepared, and that is a loaded word.

If it were not my 40th birthday, I would say "no way". But something just keeps tugging at me saying "what a way to turn 40". Many people sit on their ass and celebrate walking up the steps to work. Many people fear turning 40 or complain about it. I am actually looking forward to it. I hated being a kid, and always wanted to be a grown up. For me, it might be a way to show people "I am just getting started...pal".

My marriage has never been stronger than it is now. I have a beatiful, awesome wife. I have 4 great kids. I enjoy my work more than I ever have. There is minimal (if any) doom on the horizon. God has given me many gifts I don't deserve. Life is great.

Maybe one of my gifts is being a testament to living a happy life, and enjoying it in a symbolic way. This would actually give me purpose and motivation to do Zumbro more than anything.

There were times in the last 4 months when I thought I was done with Ultra running. Seriously. One morning I woke up and actually said "I am done'.

Maybe my "competitive" days are over. But to me "competitive" is relative.

There are only a finite number of "blue tarps" out there, and I already have my fair share.

More to ponder

28 years late to a U2 concert

2011-03-18T20:09:00.006-05:00

I was in Denver this week and connected with Joe Z (former resident of MN....) for a nice and easy run in the foothills of Denver. Okay... easy for Joe, but a beatdown for me.

Cruised through one of the many parks in the area, climbing from 6000ft, breathing hard. Joe asks "you ever seen Red Rock?".

Me - "No.. but lets go". I knew it right away as the cover of U2's "Under a Blood Red Sky".

It is quite a site to see. But the stairs... the stairs would even make brothergrub and taterTodd cry for help. This picture does not do it justice

But the view was worth it. Joe even said "we have to take the stairs to earn the view"

This picture really does not capture the beauty, but it gives you an idea. And.. I stole these off the internet.

It felt good to run hard. It has been over 2 weeks of abrupted sleep with coughing and just no energy.

I managed to miss only 1 day of running this week, and I have plans for Sat and Sun.

Saturday I am running with old man Jim. Luckily he is recovering from surgeries or I would be dreading tomorrows run.

Sunday is the Afton opener for me. If I can bust out 31 miles there, I very well might sign up for Zumbro.

Anybody interested in joining us, be at the parking lot at 6am for the 1st loop, or 9am for the 2nd. (unless the trails are too slushy and muddy.

I am having a pint of "Confusion Corner Coffee Stout" as I write this. I came out nice, but needs a few weeks to mellow out. "Getting Chicked Ale" came out real nice. Gives a nice bitter taste... just like the guy on the label was feeling

Winter Sucks

2011-03-13T19:48:00.001-05:00

Need I say more

Labels

2011-03-06T18:59:00.004-06:00

Proper consideration goes out to "brothergrub" of the Lapham Peak Trail Runners. He made this label.

Still working on Confusion Corner Coffee Stout

On the running front, been sick all weekend.

Might try to do a long run next weekend as a deciding factor about Zumbro. Anybody interested in heading down there next weekend for a long run?

The Woes of Ultrarunning

2011-02-27T20:21:00.002-06:00

At this time of year it is easy to look at the calendar and say "I want to do all of these races"

It is easy to get the juices flowing. All memory is gone from the pain and suffering from the prior years' races. All of the training suffering is far removed from memory.

I keep thinking Zumbro is strong maybe for me, but then I head out for a long run as I did today but the engine just does not produce like it used to.

I hit the Minneapolis Lakes circuit this morning at 5am and found.... I was the only one out there! Oh well.

First 10 miles felt great, but then I became wet & cold. My right knee started hurting, and I threw in the towel at 15. I just did not want to do anything stupid this early in the season. I think the pavement and ice made the body hurt.

This leads me to the realization that these race take more than the "yeah... I am game for that" attitude. It takes a lot more. Hence the woes. One must balance pushing the body while not destroying it. At the same time, one has to push himself mentally while also not trashing the psyche and burning out.

After today I am reminded that "it is a long way to the top if you want to rock and roll". 6 weeks left to train for Zumbro is a stretch, but not out of the question. I am just not sure I want to voluntarily go into that suffering.

If it were warmer, I am sure I would feel up for it.

So the Woes

Training
Realizing at the end of a long run "you ain't done nothing compared to what the race will ask"
Staying consistent.

Time to get my big boy pants on.

One decision is final

2011-02-25T17:30:00.003-06:00

Submitted my registration for Ice Age 50. 30th year of the event, 5th year in a row, first year as a master.

With only 27 spots left (now 26), it was just something I had to do.

Still on the fence about Zumbro. I might bring it up with the Mrs. this weekend. I should probably start seriously training for it as well.

I really should

Brew Pictures

2011-02-20T20:53:00.002-06:00

BIG MASH

33 LBS of mash

The Boys Blowing off Krausen

And I was ridiculed for not running this weekend

Confusion Corner Coffee Stout

2011-02-19T21:33:00.002-06:00

Tomorrow, instead of running, I will be brewing

"Confusion Corner Coffee Stout"
"Turning 50 miles into 53 for 30 years"

Thank you to Brother Grub for the artwork and slogan.

The anticipated SG on this baby is 1.084!

That will be 8% Alcohol by volume.

Formulated the recipe with a little consultation from the boys at Northern Brewer.

It will be infused with some Peet's Coffee, but not sure yet which coffee variety exactly.

This one is sure to make you take a wrong turn and create confusion.

May post pics

Potential + Vitamins + Dreams

2011-02-12T14:35:00.003-06:00

POTENTIAL

Yes, that is one word summing up today. POTENTIAL

I received... okay was copied on an email last week about a run with "The Boys" out at Labanon Hills Park in Eagan, MN. I get these cursory copies because people know I will have a boiler plate/lame excuse of "I can't because (fill in lame excuse here)"

My response to "Wilson" was, "Maybe if you gave me more than 24 hours notice, I could make it". His response, "Okay, next week, same time, same place"

Zach was even surprised to see that I agreed to be running.

So it was 20 miles today on snow packed rolling hills.

Awesome! Considering it was my longest run Since IA50 LAST MAY, I was happy to go 10. But here is the better part: I have been working on new form. I call it the "not so quite POSE Running Method". I am probably 80% there. I was worried my feet would not make it 20. I knew my quads and calves could, but the feet are completely different in this form.

They made it. I am barely even sore, and I was only crapping out at the end. Which means...... I am not as out of shape as I thought.

It is February 12th, and I feel I am well on the road to being back in shape..... I just wish I knew of any races I could do.

**********************
VITAMINS

I have been mildly, if not downright, depressed for a few months now. Nothing major, just "This weather sucks" moods. I have had zero desire to run. I even woke up a few weeks ago and thought "I think my running days are over". I had no desire to go run. I was enjoying being a sloth. Not really.

My wife had a checkup with the doc this week and the dock said "Your vitamin D is WAY low". You need to be taking supplements. I figured I would pop a few of dem' pills.

Magic. 4 hours after taking one, I actually felt happy. I actually had desire. I took them with Fish Oil pills.

A feel like a new man.

*********************
DREAMS

If any of you are on the MN Deadrunners email group, you already saw this, but here is the email I sent out to the group.

Since this group has been very quiet lately, I will give you something to think about and help me with.

Here is a synopsis of my dream last night.

* I signed up for Zumbro 100.
* I showed up completely unprepared. No gear, no water bottles, no headlamp, etc. (yeah, I know... that is reality)
* I had to go finish up a sales call the University where Zumbro was taking place. ????
* I looked at my watch at the end of the call, and saw I had 5 minutes to get to the start.
* I receive a text message from Larry Pederson that I have 5 minutes to get to the start or I am out of the race
* I have to run to the start on the other side of that Schools' campus, which..... coincidentally is in the middle of Civil War re-enactment... with live ammunition
* I did not make it in time.
* I woke up soon there after

The strangest thing I found from this dream was the fact that I got a text message from Larry. I would have expected morse code, or some cryptic Ham (Lake) Radio message.

I turn 40 on April 8 this year, which coincidentally is the race day for Zumbro. Does this mean I have some deep rooted issues? I thought all of my issues were pretty up front and center.

Hope everybody is doing well and surviving this crappy winter.

Matt Patten
Ham Radio Lake, MN

I will share some of the responses later, but the synopsis was "I have to run Zumbro 100"

So I decided to see where I was physically by throwing buildup miles to the wind, and bust out a 20.

No problem.

Now I just have to do another one of those, a 30, and maybe a 40. And I still probably won't be prepared.

But that is running.

Cheers

2 Month off & Now back to business

2010-12-17T09:06:00.004-06:00

I was told the other night "If you don't post something soon, you are going to be unbookmarked". Ouch!

All excuses aside, I just needed some time off from this to get my act together on what is happening. I think I have it.

First, a quick recap of the last 2 months.

* Took my beautiful wife on a 15 year anniversary trip to the Bahamas. 2 night cruise. First time away from the kids for more than 2 nights in 12 years. Ran on the treadmill on the ship as it "Pitched and Rolled"
* Attended the Larry and Colleen Peterson benefit run. I won the race I ran with an official distance of "Some", and an time of "Elapsed". Zach claimed to have beat me, but I ran the outside tangents on the course, so I ran at least 10 feet farther than him. SO THERE!
* Have run in Austin, San Antonio, Dallas (Katy Trail.... which is not a trail), Lapham Peak, Denver, and a bunch of treadmills in between.
* Working on new running technique
* Happy to be running
* Ready to start a new chapter on running.... not sure what that means, though

***********************************

I recently read Dr. Nicholas Romanov's book "POSE Method of Running". I had heard about it, but never quite understood what it was. So, out of curiousity, picked up the book. Interesting theory.

Not sure if I can do justice trying to summarize the concept, so google it and see what you come up with.

What I can say is, the basic premise makes sense. Runners, for the most part, have never leared proper technique or form. Now, "Proper technique and form" can be very subjective, but I think very few people ever learned ANY technique or form. Most runners just started running. The academia came up in training, not the core form and technique.

For me, trying this was a quest in curiosity. I was bored and unmotivated. This gave me somehting to try and see what I could do with it.

After 6 weeks, here is what I can say.

* It is different. My calves hurt for the first week
* I thought at first "how can anybody run like this more than a few miles?"
* I slowly started to realize "wow, I am not at all sore after a run (once the calf soreness went away)"
* I almost look forward to runs, because they are feeling effortless (relatively speaking)
* It takes some skin adjustments on the balls of your feet
* My balance has improved 100%
* I learned that after thinking and telling people for years that I don't heel strike........ I heal strike.

I will dedicate some posts to this, and the progress. But that is a quick insight into what I have been doing.

***********************************

Check out the Lapham Blog for Craig Swarthout's 200 mile run in November. It is a great story.

And as he said himself "No good deed goes unpunished". Check out one of the comments from the "Off the couch blog" from "Kettlekid". I really have a hard believing anybody would categorize a 200 mile run...... any 200 mile run.... in under 60 hours.... as anything but AWESOME. Hence me as "The Slowest Matt" had to chime in.

***********************************

Great job to Helen for her job going to Hellgate. A belated "great job" to Brothergrub at his performance at Pinhoti 100 (Although, 30 minute miles isn't really running... is it?). Not sure if I can walk that slow.

I had the honor to go out and have a beer with Santa this week. He divulged to me who's been naughty and who's been nice.

He knows..... Yes... he always knows.

The Incline

2010-10-13T21:23:00.003-05:00

First off - Thanks to all who continue to read this blog even though I only post 2-3 times per month. I considered putting it on hold, but was told not to.

Today reminded me why I am a trail runner.

******************8

Last time I was in Denver, I ran up to the top of Green Mtn. At the top, I met another trail runner who, after talking about what kind of stuff we like, said, "You have to go do the Incline".

I responded with "The what".

He said.... "Google - The Incline"

I experienced it first hand tonight. I took a picture, but it sucked.

The Incline

In short, it is 2,000 feet of gain in 1.02 miles. THAT IS BAD ASS. 6600 ft to 8600 ft.

This is a small peek looming in the shadow of Pike's Peak.

Pictures don't do it justice, but check out the pics from the above link or just google it.

I thought it looked somewhat doable until I was looking straight up at the damn thing. 61% grade at its steepest, 41% average, it is gruelling.

And fun.

It kind of reset my batteries. I passed a bunch of people on the acent, and only got passed by one (and he is in training for the Special Forces). I will give that one a pass.

One the way down I took the Barr Trail, as most people do. I killed it. I passed at least 20 people. Could have done the decent 2x.

I realized at the bottom that I am still somewhat "In the game". Down hill running is a skill, not necessarily something great runners can do. I felt like a new man at the bottom.

At the bottom, I talked to a bunch of kids who are on a high school wresting team. I feel good again about the future of America, because these kids were put together.

Ironically, Crossfit is a part of their training. They were floored that I not only knew of it, but could discuss some of the "WOD's" they do. As tough as these kids are at the WOD's, I could take almost all of them on the Incline. This middle aged dude ain't done yet.

So if any of you are ever in the state of Colorado, you have to venture to Colorado Springs (Manitou Springs) for "The Incline".

And you better not "Decline"

Straight Cash Homey

2010-10-06T21:00:00.002-05:00

Just when you thought it was all over.... the notorious boy comes back.

Yes, this is a running blog, but I have contemplated changing the name to "Straight Cash Homey" in honor of the return of Randy Moss.

In case you don't remember, check out this and this.

I equate Randy to John Mcenroe. Without these guys, their sports would be a lot duller (more dull?).

Mcenroe even said it in an interview.

Glad to have Randy back. I personally liked the "I play when I wanna Play" and "that's chump change" myself.

**********************

Austin, Tx has some nice running trails. Houston does not.

Thanks Lapham boys & girls for a great run last week.

**********************

Great job TCM runners on Sunday. Caught a bunch at mile 24. Nothing like watching Helen run by with a sign of Budweiser and Bailey's.

Straight Cash Homegirl

The Mistake of the Bully

2010-09-17T20:44:00.003-05:00

Whenever I see or hear about bullies in my kid's schools, I feel a certain amount of rage build up internally in me. I have an intense hatred towards those who push people around just because they can. I especially hate it when I see kids do it to those younger than them who can not defend themselves'.

Yeah, it is probably deep rooted issues from my childhood. Blah, blah, blah.

I made a bully really mad this week. It was great. I think what really made this person mad was the fact that I was not intimidated by him. I just sat and listened, disagreed, and said "I understand where you are coming from, but that does not change where I stand". This person is used to getting his way, and got seriously pissed off when he didn't.

I felt like saying "Dude, let's settle this on the trails" but I don't think he would have understood.

The mistake he made was getting comfortable in his ability, believing his own hype, and showing off in front of his freinds. I held the professional line, and gave him every opportunity to not look defeated, but this is a person who is used to getting his way.

One of the things I have found unique about trail runners, and ultra runners (in gerenal) is their humbleness. I think it comes down to them knowing that anything can happen in a long race, and that intimidation doesn't do squat to a seasoned ultra competitor.

Pounding through rough races also builds up a mental toughness which absolutely transferrs to the real world. I actually thought at point point during the above mentioned interaction "I can sustain this punishment for 30+ hours straight.... you have underestimated your opponent".

So yes, another strech of an analogy with running, but at least another post.

Oh yeah, I didn't run at all this week. I just didn't happen. I have had thougths that my ultra days could be over. Not that it is a big deal, I am just not fired up like I used to be. Maybe it is because I enjoy my job and family life enough where that void has now been filled.

I have no desire to suffer through 30+ miles of trail racing anytime in the near future.

We will see. A few more months of me being the "road warrior" and I will need the fix.

Check out The Lawyer. She is back from a sabbatical. Welcome back, and happy racing.

By the way, Friday night at 9 in the Milwaukee airport IS the definition of fun.

The answer to the quiz

2010-09-14T18:07:00.005-05:00

Steve Q got it right.

A - This picture was taken in Chamonix, France (pronounced Ch-a-mo-nicks for the American foooonetic spelling)

B - It is the start of the Mont Blanc Ultra Marathon (Ultra-Trail Du Mont Blanc)

C - You should be looking for Dave Ruttum, fellow LPTR dude, and rising star on the Ultra scene. Correct that, he is a star.

Coming off a win at Old Dominion 100 this year, a 4th place at the Ice Age 50 Mile (behind 3 of the top runners in the country), I would stay he is.... not slow.

Great race report here on the Lapham blog.

And here are two more pictures Dave sent along. Amazing stuff

I picked that first picture for a quiz because it reminded of the search books I read with my youngest.

And in case you want to try and find him, here is a picture of him before Ice age (the tall guy in the middle.

Great job Dave

Where's Waldo?

2010-09-11T19:27:00.003-05:00

A little challenge for you all

See if you can

A - Figure out where the heck this is
B - What the heck it is
C - If you can find someone you know (I can't find the person I think I am supposed to)

Enjoy...... (Pinche F, you are not allowed to chime in)

The Revenge on Green Mountain

2010-09-01T21:33:00.009-05:00

Those of you who know me personally, know I was defeated by Greent Mountain back in May.

This weeks' travels brought me to Denver. Every time I got in my rental car, I looked up at the mountains and said "That one... no.. that one". Too many to chose from.

On Monday, I cruised to Golden and ran up "Chimney Gultch" to the top of Lookout Mountain. I think it was about 1500 of climb. I passed six mountain bikers and two runners on the climb. I had to flex my muscles just a tad. Great climb, great run, but really not as hard as I thought it would be.

So I cruised over to Boulder today. I saw there was a "Green Mtn.". Must be an omen. Time to get locked and loaded, get my A game on, and get revenge.

Here is a shot at the peak about half way up the climb

The starting point was at Chautaqua park. My brother-in-law grew up on Chatauqua in the Palisades, how odd is that?

Anyway, a lady at the info tent told me which trail to take to get to the peak (there are tons of trails at that park, most people don't go for the peak). She said 1.5 hours to the top. "Running?" No- hiking. Piece - o - cake.
Starting point 5400 ft., peak 8100 ft.

Took me just over an hour. Scott (another trail runner who passed me near the top) snapped this pic

There was a place to sign your name. I did it with an "uff dah".

Another guy snapped this one

Then it was back down. Very technical at times.

When I was almost at the bottom, a couple I had passed on the way up was finishing their hike on the way down (they only went about half way). The lady actually said "are you a professional athlete?" There you have it... I can retire now. That was pretty damn funny.

Go to the bottom and told the lady at the tent that it can be done in an hour.
She took this picture.

That is not the mountain in the background.

So revenge is sweet, and best served up with a "Mojo IPA" from the Boulder Beer Co. Awesome. The Crawfish Etouffe from Pappadeux's was excellent as well.

Time to get inspired

It's a bandwidth problem

2010-08-24T20:37:00.002-05:00

One of my new co-workers has made the reference a couple of times to people who have a tough time grasping macro-concepts as "He doesn't have the bandwidth for what we were saying".

I love that saying.

I think it applies to me and blogging right now.

I have not posted in 3 weeks. I could say

"I don't have the time" - That is kind of a lie.
"I have nothing to write about" - Has that stopped me before?
"I don't know what to say" - See above

The reality is this:

I am one of the luckiest people I know. I am on week 6 of the new job, and it is easily the best job I have ever had.

I work with great people, I represent the best of class in the industry, and the company is relying on me to do what I think is best for the business.

Cool, cool, and cool. I look forward to going to work. How many people can say that?

I have been laid off 2x in 2 years, and I have come out with great jobs in both circumstances. I now have survivor guilt. I know too many people struggling and suffering, and my empathy for them has kept me quiet about my new gig.

So what the heck does all of this have to do with running? Everything. Ask people who have known me A LONG time, and they will say running has always been a reflection on what is going on in my life. Well.. only a few people really know that. One friend used to gage what kind of mood I was in by my weekly mileage.

I try to approach many things in my life with a degree of passions. "Go big or go home". I am just wired that way.

Passion = Bandwidth

Right now all of my passion is going into work. I am learning my region, the business, and what I have to do to exceed expectations. It is great, but draining.

I have been running 20-50 miles per week, but it is all over the map. But.... I don't care. I am healthy enough to run, and I still enjoy it.

I am pretty sure there are no more races for me this year, but that is totally cool. I might run in the Grey Ghost 5k with my old fogie neighbor (the fast one), but that doesn't really count now, does it?

So a quick recap of the last 3 weeks.

Ran the Marin County Headlands - That place is freaky! The bunkers out there look like a set from the movie Trainspotting. Add the fog = Me freaked out... and nearly got lost.

Ran in Austin, TX last week in 102 heat, 75 dew point. I am still sweating. I found a pizza place named "Death Metal Pizza". It was closed. I HAVE to got there next time I am in town.

Ran the Des Plains river trail in Chicago land, 95 & humid.

Ran at home a bunch. Humid.

Ran in Dallas today in 90 something and upper 70s dewpoint. No problem. 9 miles. Maybe I am getting acclimated.

It was 107 when I got to the hotel last night. I don't know how people survive down here

Blah, blah.

I am crewing for Bill P at Superior. Really looking forward to that. Can't wait to see everybody suffering out there and being on the other side for a change. I am brining tons of coffee, so hang with me and you shall be fine.

I will work my bandwidth problem.

Wait... that sounded really bad

You might have a running problem if.......

2010-08-02T21:09:00.002-05:00

....you get to your hotel room, look out the window, see this view, and think

"I wonder if I am allowed to run across that bridge?"

So I actually Googles "Can I run across the Oakland Bay Bridge?"

I guess I am not the first to ask the question. Unfortunately, as of now, the answer is no. But they are rebuilding it and adding a pedestrian/bike access side. How cool would that be? Run into San Fran from Oakland?

I would just have to put aside the horrible memories of the Northridge earthquake and just get high above the bay and enjoy it.

I did find out I can run across the Golden Gate Bridge for free..... but I am not sure I will have time to make that trek.

So this blog might turn into my stupid adventures of which city I am in, and which run I am trying to complete.

This week I will probably make it up to the Oakland Hills. There are some nice trails up there.

But it is a full week of learning about the new job and company. I get to do some cool stuff this week.

Another lame, rambling, post.

But I did run 48 miles last week.

Random Post

2010-07-28T21:57:00.004-05:00

I am still alive.

Quick recap of the last 2.5 weeks.

Week 1.

Family reunion - Parents 50th Anniversary celbration.
Highlight - Got to run with cousins who I used to swing aroung by their arms and legs. They are all over 6ft and 200lbs plus. Great times.

Week 2

Started the new job-
Last week - Houston
This week - Colorado.... Sorry, no time to venture to the mountains for a run. Bummer
Next week - San Fran for a week of training and orientaion. Trail run will happen there.... some how.
Week after - Chicago.
Then San Diego, then Dallas.

It is all good.

3 weeks ago I started ramping up the mileage. I am back up to 40+ per week, and might hit 60 this week. What am I training for? Not sure yet.... but with only 3 entered in Wild Duluth 100k.... I am pretty confident I could secure a top 5 finish.

The emails about Ozark 100 are tempting.... but the last 2 hundreds were not good showings for me.

So it is just get back to the miles for me. Once the summer humidity breaks, I get fired up to compete. Hence the base training.

And..... I might be changing the title of this random blog to somehting a little more appropriate to where I am right now.

Great job to all who ran Voyageur last weekend. Looks like the Matt's took the year off.

Afton video part 3

2010-07-11T16:54:00.001-05:00

I put the video here because Youtube disabled the audio.

Big News

2010-07-09T12:01:00.002-05:00

Back in May, the week after Ice Age, I said "I had a bad week".

For those of you who don't know what was going on in my personal life, it was simple.

I lost my job. 2nd time in 16 months.

But... I said ultrarunning has taught me how to deal with adversity, difficult times, and how to keep your eye on the prize.

I decided after this lay off that I was going to be aggressive and do things a bit differently. I decided to call a company I have always wanted to work for, and start a conversation on why they should hire me.

To make a long story short, they had recently decided to put a position in the Midwest doing the same thing I was doing in my last gig.

One thing led to another. I battled hundreds of others through the interview process.

I got the call today that I got the job.

This is pretty close to a dream job for me at this point in my career. And it is incredibly ironic that this and my last job (which I also loved), came to me in the worse economy of my professional life (or life period).

This job transition is a major reason I took such a huge step back. I was emotionally tapped out, and running well was not something I even cared about.

So now the table is turned.

I am very fortunate to have this opportunity, as well as the support and kind words from all of my running buddies in real life and on the blogosphere.

The area I cover will stretch from Colorado to Ohio, Canada to the Gulf. That is a lot of trail running.

Call me the lucky dog.

I will still be based where I am now, so I will still be around to battle the faster Matts.

Thanks to everybody who has been a friend in this trying time.

Now I have to get back in shape..... the trails are a callin'

Afton Video

2010-07-06T11:19:00.003-05:00

I filmed a little bit of everybody at Afton 50k and 25k on Saturday. Thanks to John S. who took pictures for me while I filmed.

The first video chapter is done and can be seen here

More editing needs to be done to get the next group of runners on tape.

Pay close attention to the runner in the video at 2:45. I think he is fast because he has an artificial spring in his step. I only heard it after watching the video.

Cheater!

Pictures can be seen here.

I am glad I did not run. I was HOT!

Oh yeah.........

Only one LPTR was there... and....

Capturing Afton

2010-06-29T19:42:00.002-05:00

Not running Afton on Saturday, but I will be there documenting it on camera and video. Or.... I may just be the RD's b*&$# for the day.

I am in no shape to run it. Have no business or desire to.

Ran today for the first time in a week and a half. I am sore.

Working on a few themes for blog posts. Should be interesting.

I may have some good news to share in the next week as well.

But for now, I have to get back to that darn pull up bar. This time I put in 4" lag screws. That should do it.

Direction of the blog

2010-06-25T10:17:00.003-05:00

Now that I have taken a few steps back to relax and live a somewhat normal life, I have been wondering what direction to take this blog.

It started as a forum on what I was doing on a leave of absence from work (it wasn't google blogger back then... comcast).

It turned into a running blog. Then the "road to 100", documenting the process I went through to finish my first 100.

I was told to keep posting, so it became anything to do with running.

The title "A Guy Who Runs" is on purpose. I am an average guy who was never an elite runner. I didn't run track or XC in high school or college. I have been a recreational runner for almost 30 years.

That is still kind of the theme, but since I have nothing on the schedule, I am at a loss for things to blab endlessly about.

So... since all of who are the ones who read this, what do you want to see? I have some ideas which I find interesting, but probably only me. Although, my attitude has always been "If I think it is interesting, somebody might also find it interesting".

So...... here is your chance for input.

I am that tough

2010-06-18T19:41:00.002-05:00

Okay.... call it "I am that stupid" or... "should have paid attention during physics/engineering class"

Yesterday I was busting out a metcon, and on the second rep of pull ups, I tore the bar out of the lam beam.

It was a near disaster, buy I escaped with a minor bruise (and a failed workout).

I guess 2" screws on flanges are not sufficient to hold a 175.... 185 pound man in a kipping pull up.

I call it bad ass, but most would call it stupid engineering.

Thought I would share.

Am I being offensive?

2010-06-10T10:29:00.004-05:00

I like keeping tabs on the "goings on" of my sweet home Chicago.

This week, there was some controversy over an ad the Chicago Tribune put on for the last nights hockey game.

You can see the picture here with someone who is upset by it here by Christine Brennan.

I saw a debate on this last night on Fox 9 in the twin cities between a U of M person (not sure what her capacity was) and "The Common Man". Common made the analogy of when people are playing a poor round of golf, they get comments like "you are playing like the Common Man". I know it is not the same, it was a joke.

Halfway through this interview, I thought "Oh, crap..... I am going to have all sorts of feminists after me for the "getting chicked ale" I made. I would upload the picture, but blogger says it is corrupt. Figures... the guy who made it is also corrupt :)

So, if you find the Blackhawks add offensive, you should find the term "getting chicked" offensive. Right?

Without opening a huge can of worms, let me say this first.

* I first hear the actual term in reference to Christine Crawford constantly kicking all of the guy's asses in Wisconsin. In fact, SHE may have come up with the term. Although, I think it has been around for a long time.

* I get beat by a lot women, so it is nothing I really worry about. AND, it is not something that even factors into hurting my ego.

* I look at our fast female MN ultra runners, and consider myself having a good race if I come close to any of them. Helen, Kim (Martin and Holak), Eve, Valeria, and many more. I am pretty sure they are not offended by the term, but maybe I am wrong.

* Too many people in our world today can't take a joke. I know it is hard to take a joke when it hits too close to home, so I will be open to the fact that I (we) are being offensive by using this term. But.... in my experience, any woman who braves the trail/ultra community can hold her own. They are tough women, women I admire. I think it takes a lot more than silly hyperbole to get mad. But maybe I am wrong.

* If men and women are truly equal, then why do golf courses still have womens tees? And why does this not offend the likes of Christine Brennan?
The Lifetime Fitness Triathlon in 2002, 2003, and 2004 used the "equalizer" format which gave a head start to the elite women against the elite men. The idea was to equalize the men and women, hoping for a race to the finish between a man or woman. Is this not sexist? The term "equalizer" itself should make some mad. I know women who would WANT to start with the men, AND BEAT THEM.

* In college, I was a part of the basketball pep band. We played at all of the Men's home games. It was a party. It was a blast.
A group of women on campus got together and protested us for being sexist. They said we should be playing at all of the womens games. The university caved, the group compromised, and we ended up playing some of the games with some of the band. Nobody in the band (men or women) wanted to, but we were forced to. Every womens basketball game I played at had more players in the band then spectators watching the game.
I can understand the desire to be equal, but where was the crowd who wanted to watch those games? Their answer was "you have to give it a chance". One person actually said it was because the band was not at the games. Seriously.

So back to the topic.

Are we being bad by using this term?

Is it offensive if I wear a skirt to run the Afton 50K?

Or is this just a vocal minority trying to get their way?

***********
For the record, I have never beaten Helen.

The only time I beat Christine was when she broke her hip and dropped out (I think she still made it like 50 miles). Never beaten Kim H.

Kettle Shows its nastiness.... again

2010-06-06T13:38:00.002-05:00

I woke up Saturday morning at 7am, a sleep in for me, and immediately thought "the KM 100 runners have already been out there for an hour".

I went to check the webcast to see who and how many actually started. 155 crossed the timing mats at the start.

I had a few hours of regret. I kept thinking "I should be there". "I should have stuck with my program and toughed it out". I checked the weather. 70's, overcast, scattered showers. "not bad", I thought. I neglected to check the dewpoint.

When I saw the runners cross at 50k, I was surprised. Grabowski was in 8th place, but banking a 5:25 50k. Wow, he was running a conservative race. Must have fallen and hit his head.

I was keeping an eye on Karen S., her first 100, and she looked tied for second.

Zach, John G, and the Saari's all looked to be sticking together.

The first sign of bad was when I checked the details of the weather. Dewpoint 65. Ouch! That is like 2 years ago.

Soon I hear that Karen dropped. Dizzy and headache. Dehydration.

Then I hear from Kevin that he and Dehart dropped, and that it was brutally hot and humid. It sucked the life and desire out of both of those hard core runners. Helen couldn't even get them to finish out the 100K. I would have loved to see that conversation. I wouldn't have been surprised if Helen was saying "stop being such babies".

Then the updates painted an ugly picture.

Brian Peterson was running the 100k, did the first 50k in 4:02! Came in 1st with a 9:4something. He was the only 100k runner not to get chicked by Crawford who finished second.

The hundred updates looked awful. I then felt glad about my decision to sit this one out.

Zach's wife was posting updates, and it did not sound good. Zach decided to take the 100k finish instead of the 100m. Smart move. I know Zach could have finished, but the price he was going to pay was significant.

So the night took its toll on the runners, and the Lapham girls came through nicely. Angela Barbera and Deb Vomhof finished well... around 28 hours, I think.

Congrats to Nolan Ming for finishing 3rd. That must have been some bad ass running in the last 40. Great job Nolan.

The KC Nerds cleaned house, though. They got 3 of the top 4 spots.

Great job to all who showed up and put forth effort.

If any of you want to share a race report, email me and I will post it.

*****************

I might run Afton 50K. I am feeling better.

The Bright Side of Ultra Running

2010-05-14T11:42:00.003-05:00

Back in February, I did a post called "The Dark Side of Ultra Running" where I empathized what KG went through at RR 100.

I guess the "kids" at Letsrun.com had fun with it and kind of poked fun at us. They said "Is there a bright side to Ultra running?" I am not sure if it was the moderators, but I hear that site thinks ultra runners are just slow.

So this week is the perfect week to respond with "The Bright Side"

I had a bad week.

Those of you who know about the looming dark cloud which has been hanging over my head for the last 6 months know what I am referring to. It did not work out the way I had hoped.

But the events of this week are met with the same mentality I had at mile 20 last weekend, and mile 70 at Superior 2 years ago. I actually take on the persona of Al Pacino at the end of Scarface and yell "I'm still standing" as he has a handful of bullets in him.

Ultra Running has taught me to hand difficult situations a lot easier than I used to.

I was with a distributor on Wed when the bad news came down, and he said "damn, you are taking this well". I said, "This aint' nothing, try getting through Crosby Manitou at 3 am when you are at the end of your rope".

So, I actually feel a giant weight has been lifted.

Being tuff, handling adversity, daring to go big and take risks professionally and personally.

That, my friends, is the Bright Side of Ultra Running

Ice Age Analysis

2010-05-10T05:46:00.009-05:00

In an interview with Golf.com, Padraig Harrington said the following about a notorious blunder during a pairing with Tiger Woods;

You and he were having a great battle last year in the final round of the WGC event at Firestone when you were put on the clock on the 16th tee by rules official John Paramor. You promptly made a triple-bogey eight on that hole.
I'm annoyed that I allowed an outside influence to knock me out of the zone, not in the slightest bit annoyed with John Paramor. It was a real poor mental error. I should have been able to control the situation. I failed miserably that day.

I heard this quote a few weeks ago, and thought about it on Saturday when the doom set in. There is a fine line of explaining why one fails, and making excuses for why one fails. I am not sure I know where the line is, but I will put out there what I am calling "explanations". If they look more like excuses, oh well. Bottom line, I agree with "Paddy", I should have been able to control the situation. Race day performance was a reflection of a lot of bad decisions in the past month. I own it all.

#1 - Burning Desire
To do well in ultras, that is what you need. You can't "want" to do it, you need "I have do it".

I meet people who want to be runners, and want to run a marathon. I encourage them. I might point them in a direction of "read this book" or "follow x plan". When they ask about ultras, I tell them you need a lot more than the "I want bragging rights at the office" attitude. There has to be a force that sucks you into it, nagging at you, making think "I have to try this". Even the word "try" is okay in my book as long as there is a "have to" to go with it. "I want to do this" is not enough motivation, in my opinion.

Last year I had revenge on my mind, and I was on fire with desire. I had a lot of personal woes haunting me, but I found a way to use the races as therapy.

I learned this Spring that this mentality is hard to switch on for race day. One has to build it over time, and stoke it continually.

When I ran with the Lapham gang 3 days before the race, I told a few "I will be lucky to make it to the race at 100%". I was referring to my mindset.

I let the emotional roller coaster of the last month and more to dictate how I managed things, instead of the other way around. I am mad at myself for this, as I am an optimist by nature.

I was excited to be at the race, it was great to "be there", but I did not have the burning desire.

#2 - You are what you eat.

I guess I am Shit, because I sure ate like it recently.

Being a foodie, and in the food service bus., food & beverage is a part of my life. A big part. Like many, I tend to use food to comfort my soul.

Pizza is comfortable. Home brew is too. Veggies, not so much.

I have been eating like crap since Zumbro.

Barry Sears would say "You are WAY out of the Zone".

This brought me to race day carrying a few extra pounds I did not need. Not sure others could tell, but I knew they were there. Extra pounds slow you downs.

#3 - 50 Miles is a long way.

This was my 6th 50 Mile race. As strange as it may sound, you forget how long it is.

At mile 9 I picked up the pace, and felt great. It wasn't a "fast" pace, but I was pushing instead of cruising. I passed a "newbie" around 10 or 11. I knew he was a newbie because he was already struggling, and asking how long to the next aid station. I wanted to say "trust me dude, you are going too fast for your ability", but that is their own business, not mine. I should have been listening to what I was thinking and should have said it to myself.

Once I changed strategy at mile 22 or so, the pace seemed do-able but I could not stop thinking "Damn.... I have close to 30 miles left and I am already shot".

It was then that I remembered "50 miles is a long way". Never forget the distance and difficulty.

#4 - Fuel & Hydration

Apparently potato chips, cookies, coke, and PB&J sadwiches are not sufficient for fuel in a 50 miler. I had a ton of my own stuff, but could not get it in my mouth. I ate 5 shot bloks, and that was about 2 too many. NOTHING sounded good.

I don't like Hammer Heed, and I like it less at mile 20. I hate it at mile 30. Don't even mention the word at mile 40.

I think I should just start training with the stuff so I am used to it. Sounds like a plan.

This race used to offer Succeed! Ultra as the sports drink. I do well with that.

Oh yeah, 3 s caps for the whole race. At least I did not over electrolyte this time.

But my stomach was a knot at mile 22, and it felt like cement was in there. I have never had such issues as this, and it has happened in the past 3 races. It is hard to explain, but it is the worse part of the bad feeling. I can handle the raw pain of miles on the legs, but the stomach proboblems are a show stopper.

#5 - The knee

It started acting up around mile 13 or so. I had to change the way I ran, and I worried about it. It was very hard to run down hills, steps, and technical areas.

#6 - Zumbro

Running a 100 miler 4 weeks before Ice Age is a dumb idea. Just as dumb is starting a 100 miler 4 weeks before, and not finishing. That way, you get half of the destruction, and none of the glory. It is actually more than half the destruction, becuase your pace is a lot slower in a 100. I think I was out there for at least 12 hours, and it was 12 hours of wrecking the body.

Nobody had a good race at Ice Age this year AND last year after Zumbro 100. Ask, Meyers, Brownie, Zach, and Birkholz. BB made it 9 miles on Saturday and had to drop. At mile 2 he said to me "uh... my calf....". Not a good thing to happen that early in a 50.

*****************************

In case you read my previous post wrong, I am not quitting. I am just taking a step back to get my act back together.

The next 3 days will have a big impact on what happens in my professional life in the coming months/years. I first just need to get through that.

Stepping down to the 100K at Kettle is not my idea of "taking a step back", but thanks for the offer CC. The relay sounds fun... but that is a hard one to justify to the family. But.... there was some conversation about having a "Matt's" relay a few months ago.

I also recall in a state of dizziness on Saturday that I offered to crew for the Paint King at Kettle. That would be fun, but tricky to pull off after my "I am not going to Kettle" statement to the family yesterday.

We shall see.

I first need the knee to heal, then I have to figure out why my stomach is rejecting everything, then I have to find a race to wear a skirt in. Afton 25K? I would love to go hard and watch others get humiliated as a guy dressed in drag pulls off a decent run.

And I forgot from the last post:
Todd "Tater" Egnarski finished his 10th Ice Age 50 on Saturday. He did it with a smile.... well, smirk on his face. He has something I don't have... a "I Beat Matt Long" shirt.

You're a tough man Todd, and an embassador of the sport.

Other good stories can be found here, as well as soon on the LPTR site.

Could the Grabowski "era" be returning?

Ice Age Report

2010-05-09T19:01:00.004-05:00

It was a long, cold, rough day for me.

I tried to run the race I wanted to, instead of the one I should have run.

At the Rice Lake mile 22 turn around, I sat down on a bench at the aid station. Vishal Shani was there too and gave me the "hey, great job man". I said "I am considering dropping here and now".

I can handle that feeling at mile 40. Maybe mile 30. But at mile 20, that feeling sucks.

Mile 20 to mile 40 is one long stretch before you turn around at 40 and come back to the finish. I spent the whole 20-40 looking over my shoulder expecting Zach to be there (not really, but makes for a good story).

Zach had a long day too, but he had good reason. 100 miles on your legs 4 weeks before is really tough.

My stomach gave me problems most of the day, and my heart and head were really not into it.

I made the decision at the Rice Lake turnaround to get up and start the long trek to the Emma Carlin mile 40 turn around. I saw Scott Meyers, and told him how I was feeling. He gave me a priceless piece of sound advice "Just slow down, man". Best advice of the day for me. I did.

At that point I made a decision. I decided this was a race I had to "just finish". I actually felt an obligation to the readers of this blog to not be such a quitter, and to suck it up and just get it done.

I actually said to myself "stop being such a self centered ass, and finish this race". I know there are a lot of people who would be thrilled to run a sub 10 hour 50 mile, so I figured I had to do that. I thought that might even be out of the question at one point, but quickly found the "ultra shuffle", and did that for the next 20 miles.

Mile 40 to the finish was pretty bad for me. I have never been passed by that many people. I had already checked my ego, so I was okay with that. I even stepped off the trail and directed traffic "The finish line is that way".

Coming off Bald Bluff at mile 45 or so, I was pretty much at metaphorical bottom, but I could feel the finish. Just then Dave Ruttum came from the opposite direction and said "hey, I came back to run you in". He could tell I was having a crappy day earlier. Those last 4 miles were a joy, as Dave helped me remember why we do these.

And for those of you who don't know who Dave is, he finished in 6:41, 4th place. He then proceeded to go out on the course 4 miles and back 4 miles as a "cool down".

Dave, you are the man.

I came in at 9:44:55, and I had to work for every second of it. Last year was half the effort, go figure.

Other notable finishes
Brother Grub (aka Pinche Flaco) pulled out a 7:23 and maintained his 3 year streak of 11th place.
The Paint King (Dehart) did 7:37
Christine "chicked" a lot of guys with a 7:41
Wayne Nelson finished another 50 Miler (I think his first was last year at Surf the Murph)
John Gustafson finished his "training run" really strong in 9:32

Full results here

Might do a longer report to explain what the heck happened.

As of now, I am officially pulling the plug on Kettle 100 in 4 weeks.
My head is not in it. I have stomach issues I can't solve. I am burned out.

It is hard to say I am burned out with only 2 races this year, but it is what it is.

I want to enjoy this sport, and I did not have fun yesterday (although, I did laugh when it started hailing on us).

I need to take care of some things before I get back on the long trails. May do some normal stuff, but right now I have no commitments. I am going to chill for a while.

Thanks for reading

Nothing to lose

2010-05-06T08:03:00.005-05:00

..... Except my manhood, self respect, and bragging rights.

Aside from that, I am approaching Saturday with nothing to lose.

After I finished Ice Age last year, it was the first time ever in a race where I thought, "Darn, I ran too conservative".

So I am putting the cards on the table Saturday, and I am not worried about a crash and burn. I crashed and burned 2 out of 3 Ice Ages, so even if that happens, I still have a chance at a pr. I know, it sounds strange.

Down in Sconnie land now for work. Fratenized with the enemies last night. A simple 40 minute run last night where Double and I preached to Brothergrub. Next time we will try shock treatment.

Beautiful evening in So Wisco last night, and the Lapham campfire was a perfect finish, along with the Lapham Peak Brewing Company's beer.

We all watched as Joel decided to burn all of his awards from running (pulled the medallions off) and burned the plaques. Upon further review, I found these were all awards from beauty pageants, and synchronized swimming. I would burn those too.

****************************

So a rare declaration of my goals for Saturday

#1 - PR (8:41)
#2 - Break 8 hours (not likely)
#3 - Defend my age class title (really not likely)
#3 - Don't get chicked by Crawford (really, really not likely)
#4 - Not to wake up Saturday morning with my hand in a warm bucket of water
#5 - Beat all of the Lapham runners
#6 - Win the thing and go to Western States.
#7 - Set a course record
#8 - Set an American record for 50 Mile
#9 - Beat Zach Pierce

That should do it.

Deep or Wide?

2010-05-03T07:08:00.007-05:00

One of the things I have learned about the trail running community is that, for the most part, the runners are somewhat humble. (Except for you Howie ;).

I think one of the reasons for this is the inability for the layman to comprehend what it takes to get through a 50 - 100 miler. We have all heard the

"100 miles? I get tired driving that far"
and
"How many days do you plan on doing this?"

to name a few.

As a result, I sort of keep it to myself. I guess this blog is a platform to talk about it when I have nobody else who "gets it" close by.

I say "I am a trail runner" or "distance runner" or "adventure runner", but I try to avoid the term "ultra" outside of the circle of those in the know. It is too much of a pain to explain, and often I am defending the sport from a hostile attack, "That is not healthy, or good for you". Sometimes it is met with someone trying to equate what they do to it. (I won't give examples, but some are pretty funny).

Roadies are different. It is all about the PR, the splits, the training, the gaming, etc. Too much stress. Not my cup of tea.

"Tri's" are the best. And yes, I have many friends who are "Tri's" (term trademarked by Todd E). They will probably agree with this. Warning - following sentences are to be read as sarcastic.

"tri's" define themselves by their gear, and if or if they are not an "Ironman". It is always fun to meet one and they introduce themselves as "Ironman". Then there are the groupies oohhing and ahhhing about how someone can swim, then Bike, THEN RUN! What amazing athleticism!

Okay... enough tri trashing. Sorry gang. Feel free to reciprocate.

So, the point of all of this is how my not so close friends don't even know about my "ultra cool bad boy I am soooo tough" lifestyle.

Last week, as the group I was with was winding down from a stressful week, we were chatting about life and what a great team we made. One of my co-workers complimented me on something, but went on so say "just don't be boring". Or something similar to that.

boring.

Boring?

Boring.

BORING?

Huh. I have been called many things. Boring was not one I was used to receiving.

I actually took it as a compliment. I knind of knew what they were getting it, and I am happy to be boring vs. the alternative which they had in mind.

But that stuck with me for a few days. And as my mind wandered, it hit me.

Too many people today portray themselves as a "Renaissance Man". In actuality, they are jacks of all trades, masters of none.

I simplified it even more

Mile wide, Inch deep.

This thought was solidified some as I recall conversations with others about home brewing. I meet people all of the time who claim they make their own beer. I think "cool", and start talking to them, discussing our common interest. Most of the time, I quickly find out that they don't brew their own beer. They happened to be, at some time in history, in close proximity to someone brewing beer. As a result, they figured they were a home brewer by means of "being there". Calling themselves a home brewer added to their width, but they only went an inch deep.

Throughout my years as a musician, I have met countless people who claim they play this, that, and the other instrument. I even met a kid once who claimed to "play every instrument". When I asked if he could play the ophicleide, he gave me a blank stare. Upon further review, I found this kid was an inch deep in his talent with each instrument, but people oohed and aahhed at him for each metaphorical width he added to his reperatoire. I can "play" every common wind insturment made today, but saying so would be offensive to those who play those insturments. I play the tuba, and bass trombone, and I am a hack at some others.

I used to be a competitive sailor on big and small boats. Small, one design boats are fun because the skill of the sailor is one of the most important things needed to win. Big boats get fuzzy, especially non-class, non one design. For those of you boat geeks, PHRF or IMS.

Every few years, a rich "adventurer" comes to a famous race, having dumped millions into a boat which should perform well. He hires an expert crew (we all did it for fun), and tries to win a big race. Or, he tries to set some kind of record.

What they are really after, is widening their breadth of "mile wide" or more. These guys go a little deeper than an inch, but they really don't care about the sport. They care care about their egos, or "lagacies".

So after much pondering, I realized that most of my life has been lived 1-2 inches wide, but a mile deep. Dare I say 100 miles deep? Okay, 50 miles, since I am less than 50% on the hundos.

Sometimes I change up what I go deep on, but it is never more than 2 or 3. Right now it is trail running and cooking (i put the beer in that category for now). But... in reality, it goes like this.

Family
Work
Running
Brewing

Okay, switch the first 2 (it might be switched for me in the near future anyway).

And before you think I am a lush, the brewing is "the art of brewing". It is not the drinking, it is the creation of a great product. It is all of the hard work, study, and know how to create something others like.

I guess God should be above family.

So the big question is....... is this good, bad, or neither?

If our paths cross, and you don't touch any of my "width", I guess I am boring.

Personally, I am fine with it. I find artistry in the things I do.

And the more I think about it, the inch deep runners are the ones who can't comprehend what we do.

I think trail runners/ultra runners are a mile deep by defacto.

Not sure how wide everybody is. (except for BrotherGrub.... he is WIDE)

Trade Show Training

2010-04-29T09:02:00.002-05:00

In an attempt to be consistently posting about running & training, I thought I would add this one in.

Workout of the week.

NAMA One show in Chicago.

AMRAP (As Many Rounds As Possible) in 3 days

> Stand at your booth all day
> Go out with team at night

My legs are sore, but things went well yesterday. Round 2 is today.

The company who is buying our company is two booths away. Neither of us are talking to each other. Makes for some interesting drama.

Now this is a random useless post, but some of you have told me to post more, so this is what you get.

I will take pictures of this workout and post them sometime soon.

ZZ Tops "La Grange" is starting to creep into my head. Can anybody guess why?

Anybody want to loan me a skirt?

2010-04-25T18:34:00.002-05:00

I ventured out to Afton today to get my standard 25k time trial at Afton State Park. I have been lethargic all week, and have been bailing on most of my workouts.

I ran stairs with the Lapham boys on Wed, and brought up the rear on the final rep. My knee has been worrisome, but stairs and hills (up) are no problem. The descents... another story.

This morning was to be a quick out... run... and back home. I knew last night I had no chance of beating my last time. Sometimes you can tell.

Woke up this morning, and just did not have it in me. I decided to make the trek, hoping things would jump start a few miles in.

I actually ran hard through the first couple of sections, but my knee quickly sent me "danger" warning signs. So I stopped.

I have 2 weeks to get this knee where it should be. Luckily, Ice Age is not that technical. I would be screwed if it were the Superior 50 Mile.

But, this could slow me down enough not to pr... and that means.... wearing a skirt at Kettle 100.

I don't know why, but I have been dragging for a week. I guess my diet has been in the tank, and that is probably why. Non running related stresses and issues made last week not so fun. Possibly the coming weeks as well.

At the end of the day, I am just glad I get to toe the line.

That is enough self pity for one evening.

Don't blame them, thank them

2010-04-21T07:20:00.005-05:00

I turned on the TV this morning and saw on the news that Kate Gosselin got "voted off" Dancing with the Stars. I never watched this show, but caught bits and pieces of the horrific John and Kate Plus 8, but am familiar with both. (I actually did watch Kelly Osborne try to dance to "Crazy Train" by Ozzy. It was too damn funny to pass up).

My wife liked John and Kate Plus 8, and I would always yell "Turn the channel.... this is BAD!". I was never okay with the family being the center point of a reality show. I also could not stand the other shows with that same format "Let's see how many kids we can have and profit off of it".

So every time I see Kate intereviewed, she always says "My family is the #1 priority in my life" (I am paraphasing). I saw her say it this morning. She even insinuated that her poor performance was a result of her unbridled passion for her family (Kids).

She did the same thing when people questioned the health of having a show with cameras constantly on her kids (without their consent). She did the same thing in an interview with her husband right as they were splitting. It is like if she just said "I do it for the kids" enough, everybody will give her a free pass.

So this interview this morning just ticked me off to no end. Hey lady.... Go on that stupid show, or don't...... But don't blame your kids for your poor performance!

Whenever politicians say "vote children first ", I usually assume they are more detrimental to the family than they are benenficial. When famous people go out of their way to tell us how much they love their kids, I become suspicious.

How many people do you know who say "I hate my family. I hate my kids."?

Every six months or so I run into a guy I know. A runner. A good runner. A marathoner. Pretty fast. I usually congratulate him on his recent performance. WITHOUT FAIL he says something like "Yeah, but I could do better. I have a family and kids" (I think he has 2). I bite my tongue, but want to say "Maybe we should subtract 5-10 minutes per kid off your time for your hardship"

A few months ago I read an article about a female Crossfitter who was training for the "Crossfit Games". She would come home from work some days and go straight to her workout, putting off family time for an hour. In the comments section of this article, some guy went off on her saying how she was a bad parent and should not be doing this. This guys said something like "I used to do traithlons, but realized I will never get that time back with my family, pushing the kids on the swing". I wish I could remember what he said, but he had no idea of this families' commitment and lifestyle. He looked at one action and concluded she was a bad mom. Some friends of this woman chimed in on the comments and put this guy in his place. I actually felt bad for this guy because I felt he wanted to be out competing, but can't. So he uses the self righteous "family card" to make himself feel good.

One thing I will never do is blame my family for my poor performance. I want my kids to witness how I handle success and how I handle failure. Yes, failure. You can spin words anyway you want, but kids understand failure. I want them to see that when you get knocked down, the good man gets back up and keeps going. He learns from his mistakes. He doesn't piss and moan. He doesn't make excuses. He accepts it, and moves on.

The last thing I want them to see is "My dad performed poorly because of us". or "My dad resents us because we prevent him from doing x, y, z". My family actually laughed at the fact of my last 2 DNFs. I can take it. I think that is a healthy response from them. I thanked them for their support. My wife actually wants them to crew for me soon. (ahhh... dear, you kind of need to have a drivers license).

The challenge of being a husband, a dad, a sales manager, etc., is finding a way to perform with all of this in the equation. Everybody has their own baggage. I am not going to speculate who's bagge is heavier than the next. But we get out there anyway and face the music.

Ironically, as some criticize me for "Spending all of time away from my family doing races" (three to be exact in the first 6 months of the year), I also hear about husbands I know who don't do jack squat around the house. And.... are not involved in their kid's lives.

I guess the right thing to do is sit around all weekend on the couch drinking beer, watching sports.

Recovery-Training-Tapering-Racing

2010-04-16T08:16:00.002-05:00

Tis the season to cram all of these into 4 week blocks.

One of the more obvious things I have learned in the past few years (I knew... but now I KNOW), is this simple concept.

"You get stronger during rest". I know it sounds simple, but most of us just run our bodies into the ground thinking we are pushing ourselves for what will end up being a return on strength. Problem is, we rarely allow adequate times of rest and recovery so our bodies can rebuild and come back stronger.

I rested until yesterday, and then hit back hard. My knee is still a little off, so I chose a metcon which would not stress it.

Welcome "Cindy"
20 minutes, as many rounds as possible

5 Pull ups
10 Push ups
15 Squats

I managed 9 rounds plus one more of pull ups. Interestingly enough, it was hard, but not "killer". I think this one is a lot less taking than Fran because it is all body weight. I have not done a strenght workout for 2 weeks. The rest helped too, as I did not have to do much "chipping". This workout also kind of snapped me back into performance/training mode.

The running workout:
3 minute intervals 6 times
alternate 1 minute rest/3 minute rest between intervals.

Not sure how far I ran, but it was good to "get the lead out". I am doing these outside now, as I really don't care about the distance, just the intensity. If I need accuracy, I will go to a track.

So it is full power until 1 week before Ice Age. Hopefully I can keep up with the fast Lapham boys for at least 20.

A Wager for Ice Age

2010-04-14T19:38:00.002-05:00

On the Crossfit Endurance websit today (you have to look a day back because they already have tomorrows up), there is a picture of my internet buddy Brandon at the start of the Bull Run 50 Mile trail race this weekend. Brandon owns his own Crossfit gym in Indiana and, as far as I can tell, is pretty much a bad ass.

6 months ago, he was not a runner. Like... never had run more than a lap or so around a track (feel free to correct this, Brandon). I think it was Senator Brett who challenged him to do an endurance run, putting CFE to the test. In true bad ass fashion, he goes from never running to a 50 Miler in 6 months. He successfully completed it this weekend. Great job Brandon. Here is where the debate comes in.

The workout of the day (or rest) has a photo and sometimes something to ponder and respond to. Todays was politically based, but people also were responding to a new running tackling a 50 Miler. So between the Obama lovers and haters, there was a little smack talk towards Brandon.

Someone named "E.P." actually stated that Brandon would have done a lot better following a traditional training method of "Long Slow Distance" (LSD). Whatever you feel about this subject, I found it rather audacious that someone was speaking from a standpoint of absolutes. I also got a little defensive for Brandon.

So I chimed in. Instead of repeating stuff others already had, I offered up a challenge. E.P. had basically brought up the question I brought up in January. "Can Crossfit Endurance take a good endurance athlete and make them better?" . What I was really thinking is... if the weather cooperates at Kettle.... could I improve? on this?

Well, E.P. basically said that it can't be done.

So I offered up a wager. Considering all of the variables for Kettle, and my recent performance (okay, lack there of), I decided to put the cards on the table for Ice Age. Since this will be my 4th year in a row, it is a great test race.

Here is the wager:

I PR at Ice Age (faster than 8:41) and E.P. has to wear a skirt at his next race.
If I don't, I do the same (I might have to make it a race after Kettle, because I am not sure how I would do that). But... I have no intentions of losing.

So the game is on. We have to pove it with pictures. Now that AH is recovering from some carribian butcher, I need someone else to do stupid bets with.

Ice Age will be fun.

Todd Braje is signed up. And I know of a few who will want to make him work for it. Hope they have fire extinguishers at the aid stations for the flaming shoes. Check out his times last year. That is some fast runnin'

**************************

Thanks for all of the supportive comments about Zumbro. I recovered quickly, but my knee is still a little off. I will probably be back at it tomororw.

I retrospect, I remember saying "I wish there were a 100k again this year. 100M just tears you up for the spring races." Maybe the drop was a blessing in disguise.

Talking to another runner this week on the phone, we kind of laughed at the idea of running an April 100. What were we thinking?

"We" are not rational people. It's the adventure we are after.

Zumbro 100 Race Report

2010-04-11T11:23:00.009-05:00

Sometimes the shadow is the voice of doubt in the back of your head.
Sometimes the shadow is the controlling force preventing you from embarking on a journey or challenge which you know will push you to your limits.
Sometimes the shadow is voice rationalizing everything which should not be rationalized.

And what I just realized today is that the shadow can take over all operations and start saying and seeing things you would not have otherwise said.

Bill P. has had a few conversations with my shadow, and he had one Friday night/Saturday morning.

When I pulled the plug at Zumbro, it was not my shadow taking over. I actually rolled into the 3rd aid station on the 3rd 20 mile loop with the full intention to fix what was going wrong. Problem is, I still don't fully understand what went wrong.

My strength felt fine. My legs were a little sore, but what is to be expected past mile 50. I had no blisters, no chaffing, and only a sore knee to worry about. Somehow, I managed to get dehydrated.

I did not think I was dehydrated when I arrived at AS 3, I just thought I needed the right mix of food/calories/protein/fat. I even thought "Get a quick 15 minute nap, and that might do the trick". So I laid down on one of those 5 ft. long log benches (I am 6ft tall), and that did not work well. I then asked for a tarp, and rolled up in it next to the camp fire. Maybe a 30 minute nap.

People kept bringing me stuff to eat and drink, but the mere though of food brought me to the edge of puking. I even dry heaved in the fire once.

I started to realize I was probably done. I have been at this physical spot before, and it is not a quick recovery. Once I realized that, then the shadow took over.

The Shadow speaks

"I am glad I have not signed up for Kettle"
"Why do I do these races"
"No more races over 50 Miles for me"
and the cliche
"Never doing this again"

Not sure if I said any of these things, but I was thinking them.

I think I regained control at about 8am this morning.

So that is what happened. From about 7pm - mile 45 or so, until about 7:30 am the next morning, I only consumed about 4 ounces of liquid. Believe me, I tried. No dice. Dehydration was the symptom. I believe the disease was too much electrolytes.

************************

I decided to take a different tone for the rest of this.

I did not want this to be a report where I describe getting to the cliff of death, and barely surviving. I actually want people to come away reading this with a "You know, that actually sounds like fun" attitude.

So it is all positive from here.

Hopefully some of the readers see this as a "I have to do one of these" reads.

*************************

What is the difference between a Marathon and an Ultramarathon?

Marathon - Pre race - night before

You show up to a crowded arena, pick up a packet full of crap you don't need a talk about what 5 minute gap you are hoping to fall into. You cram your mouth full of pasta and go home or to a hotel where you try to sleep, but fail to.

You never see any of the top runners, because they have a different area to check in. They even get their own staging area, possibly their own warm van and even their own bathrooms.

Ultramarathon - Pre race - night before

Sitting around a camp fire with Brent, Adam, Chad, and Donnie. The daughter of the "elite" runner comes over to our tiny little fire and says "My dad says you can come over to a real fire instead of these twigs". 1 hour before we saw him chopping wood with a Grim Reaper style double sided axe. I think I even yelled "Keep that up, we need every advantage possible".

We had a few beers, talked about running, talked about the course, and talked about upcoming events.

Anybody willing to put themselves out there on the start line or willing to volunteer is pretty much automatically accepted into the "club". I think the only rule of the "club" is "You have to get it".

You either "get it" or "you don't". If you have to ask why, you won't understand the answer.

I met to newcomers to the "club", Misty and Chad. Misty will be debuting 100M at Kettle. Chad, not sure, but by the look of the fun he had on his face I give him 1 year max before he is doing something like this.

Sun goes down, off to bed.

My tent was about 50 yards from the start line. Can't do that in a big marathon.

*******************

Morning comes - Aside from the turkeys, coyotes, owls, and other animals I can not identify, it was pretty quiet.

****************

Marathon - Start

> Wait in line for porta potties
> Get to the start line 15min-1/2 hour before start so you don't get behind 10 min milers lined up in the 7 min block.
> Pee behind a dumpster
> Listen to cliche pre race songs over the loud speakers "Born to Run" and "Chariots of Fire"
> Get into an almost starting block stance so you can nail that first mile as planned

Ultramarthon - Start

> Race director informs runners of markings and special weird parts of the course. Example, "Flags will always be on your left, except when coming on the out and back section. If you come to an intersection in the trail, and there are no markings, you are off course. Go back to the last flag and get back on course". My favorite pre race RD speech went like this 3 years ago at the Superior 50 Mile race. "....... then go out to Cramer Rd and come back" (the out was 25 miles, as well as the back).

> No worries about going to the bathroom because you are going to have to go bathroom sometime soon anyway.

> Staging for proper pace in line? Well, in this case, if you didn't like it you could get in that spot right away.

> No music.

> Hopefully not a lot of thinking about what you are about to do.

****************

And the game was on.

Almost immediately John Storkamp takes off (as instructed) but gives us the "look back". The big question at that point was how many people would risk going out at a Storkamp pace. I may not be smart, but I know from experience that a certain percentage of those front runners DNF as a result of going out too fast. That is the most dangerous game to play, yet the most rewarding for those who succeed.

I fell in with Brad Birkholz, Zach Pierce, Daryl Saari (Brownie), and a few others. Same old same old.

***************

The field spread out.

Blah, blah, blah. None of you actually care about what happened the next 20 miles. But I will tell you this. I learned Daryl's nickname is "Brownie", and that he HAS been chicked by the Mrs. Could there be a Mr. and Mrs. Granly Bandit this year? Daryly might have to give his pants to his lovely wife, Lynn.

Adrian, the stud from Illinois was with us for a while. This guy has some serious mojo. He decided to run this 2 DAYS before the start. With a Badwater under your belt from the previous year, as well as a McNaughton 2nd place finish, I guess nothing is out of the question.

I tried to manage coming into one of the aid stations elbowing Brad or Zach to show I was actually ahead of them at one point. Like that really matters.

****************

Loop 1 = 4 hours. No problem.

Here is how stupid some of us are. We start thinking (and actually saying) "Yeah, 4.5 hour loops... no problem.

(loop 2 was 5 hours, and I was 7th or 8th).

**************

Loop 2 - It starts to get warm. The "sand coulees" and rock cliffs sure capture some radiant heat. It got down right hot for a few hours. Luckily I layered, and stripped down. I was managing the clothes perfectly (although it is time to buy a white compression shirt, instead of black).

Damn it is HOT.

Somewhere around mile 30, Zach and I roll into A/S #2. John Gustafson is keeping an eye on us. We both look and feel like crap. We both ugged our way out of there and spent about the next hour in near silence. This sucks. Funny how you can bond a friendship without saying a word. I felt things would get better if we stuck together.

At A/S 4 he decided to do a big stop to change, and I went on with the plan to do the same at the next one. I fully expected him to catch back up as I was finishing.

I rolled into the 2nd loop finish in pain, but still together. Helen had my video camera and caught on tape. It is actually very interesting to see what state I was in. Bill was there to help out and learn how to open a trunk on a Volvo.

*************

Loop 5 - Okay

First A/S. Bill gives me some ginger and I take my first pill of "Vitamin I". Just to take the edge off. I was sick to my stomach. I asked for a small baggie of "the pills" so I could take one every 2 hours. Good, smart plan. I take them. Put them in my side pouch where they actually fall straight to the ground. 2 hours later I was in shock.

But.... leaving that A/S, I felt good. I ran the next 2-3 miles no problem. Maybe more. I was recovering. I was better.

I saw Adam, a first timer at the next A/S. He was pulling the plug. I felt better so I gave him the "fellow runner" pep talk and instructions. 2 hours later I was in the same spot.

Basically, I went from fine, to miserable from mile 45 to 52. Not brain miserable, stomach stopping. Cement was in my stomach. Dry heaving. I can't get any water down. I can't drink anything.

I made it to A/S 3 with the full intention to take a break, and get it back. I got worse.

The Negative Part

I ended up curling up under a tarp by a campfire. What I thought was 1/2 and hour was actually 2.5 hours. I remember Larry making some comment about me under a tarp, and then he was gone. Just a few moments later, Bill P is calling my name (wow, those guys move fast!) These guys tried to get me to eat and drink stuff, but I could not.

I can't explain it. This was not one of those mental crashes. I spent the whole time trying not to puke. I was mad. What did I do wrong? I drank lots of water, took plenty of S Caps (what I thought was less than a moderate amount), and ate consistently (which now I think was too much). My whole body started cramping up (this never happens to me). I really screwed up.

I finally decided this is not worth it. I am not that tough to just duke it out. I can handle the running and bodily pain, but not the stomach pain. I also don't like the idea of trying to cover the next 3 mile leg without drinking any water.

On the short walk back to Bill's car, I realized going to the bathroom how dehydrated I was (you can tell by the color).

I returned to my tent, still in my running clothes (and gloves) plus extra warm stuff and slept. Woke up at 2 am, tried to drink some water, couldn't.

End of the Negative Part

Woke up at around 7:20 to hear Storkamp finishing.

**************************

I thought about changing the name of my blog to "A Guy Who DNF's", but even that is too much self deprecating humor for my blood.

My original plan was to use this as a training run. Try new method's, new things, new strategies.

So...

What went right

I pretty much nailed the clothing part. No cold hands. Never cold (it was cold at times). When it got hot, I put on (it was put on me) sunscreen, and went down to a tank top. No Chaffing. No blisters. No black toes... yet. Could have one.

I went out at the right pace. It is sooooo easy to go out harder than you should on these, and run some of the easy hills. I did not. I never felt like my body could not run. I never lost the strength.

The strength training gave me strength in posture and an overall solid feeling I am not used to. I am used to flab and organs sloshing around, which eventually takes its toll.

There are other things which I think I did right, but may have been mistakes. Still thinking about that.

What went wrong.

Zero heat acclimation. It got hot enough where this became a factor for a few hours. Damn.

Hydration & Electrolytes. Missed by a long shot. Maybe it was the way the race director mixed the drink

Food. Tried new foods. I think they might have been okay, but in the wrong quantities.

************************

At least I can say this. I have a long training run in so I can go hammer at Ice Age.

There are a lot more thanks and congratulations I should put here, but there are so many.

Bill, thanks for covering helping when I was down.

Brad, that was an awesome finish.

Zach, repeat age class title and 3 in a row against me. Look out at Ice Age.

Larry, you dedication to putting on these races is amazing. You and your family are a cut above.

There are more to think, but just trying to get this one posted tonight.

100% sure about Ice Age, 50/50 for Kettle right now. It is not good to run an engine completely dry of gas. Once or twice is okay, but soon things go real bad, especially if the oil goes too.

*************

Oh yeah, did Crossfit Endurance work? The heck if I know! I tell you this, I was doing air squats yesterday no problem and I can run up and down stairs today. We will have to wait until Ice Age to see. Fran, Murph, Griff.... here I come (they are CF names).

Zumbro update

2010-04-10T16:39:00.002-05:00

Well... call it a training run.

I pulled the plug at 52 or 53. Real bad stomach problems.

The consensus is real bad dehydration. Couldn't get the right balance of electrolytes.

Two 100s in a row I had to drop because of stomach issues.

I might be on the fence with Kettle now. This is not how I want to be competing.

Thanks to everybody for the emails and support.

Looks like Brad Birkholz is the new sheriff in town (aside from Storkamp).

Report to follow when I get my head back in line.

Final Notes

2010-04-08T05:38:00.002-05:00

First off, a big shout out and a get well soon to my friend sitting in a hospital bed in the Cayman Islands. You picked a real bad time for a ruptured appendix.

I can see him now asking the doctor if the I.V. conforms to the Paleo Diet.

Get well soon.

****************

There is no webcast or live updating for this race. But, Scott and I might try to "Twitter" some updates. I saw might, because we have tried this in the past, and has not worked out too well.

Scott can be found on twitter as "runlikemonkey", and I can be found by my name or "kettlefans". At the end of any tweet, we will try to put a "#zumbro100". If you click on that, it will show all tweets which has that tag.

Problem is, coverage only works up on the ridges, and I would have to carry my blackberry. I might opt not to do that.

If you are my "friend" on facebook I might do 1-2 status updates. I will keep it cryptic as to not shove what I am doing in the face on my non running friends. (You see, my wife wants to know I am okay. I figure if I update around 10pm with a "doing fine, still alive, xxx miles, Storkamp pounding us" she will fell better).

*****************

For those coming down to volunteer or pace, maybe try to find the video camera I brought down. I will give it to Bill P, and hopefully it will float around the race and capture everybody at different times. I have three 1 hour tapes, and a charger for it. Save at least one tape for the night. I hope to compile some kind of movie with that.

****************

Very glad to see Brent is back from the dead, and ready to rock. He ran Superior 2 years ago faster than the course record at Zumbro. Impressive.

I predict a breakthrough race for Zach. He's gamed me on the last 2, so I have to catch back up.

The Fastest Matt decided to bow out for a couple of reasons (smart reasons). I am bummed not to have a Matt to race against. And it doesn't count if you are the only Matt. I will have to wait until another day to race a faster Matt. (I still have this idea that Long will show up on a whim).

**************

Great job to Craig Swarthout of the Lapham Peak gang. He was one of the Sausages in the relay for the Brewers opening day. He ran 1.1 miles in that suit. Rumor has it he will run Ice Age in it. You can see a report and slide show here. He was not the one who got run over. I think he was the Brat.

************

Good luck to the Chippewa 50K runners (especially you, Wilson). And good luck on T.F.H.

*********
So that is it. Thanks for all of you who have sent emails, who read this, and are just supportive in general. I almost ditched this blog back in December, but had fun documenting this training cycle.

And remember, this is just a training run.

Does anybody buy that?

Reflections & The Shadow

2010-04-05T20:19:00.004-05:00

It is inevitable.

Race week is the hardest of all weeks. The mind and body starts playing tricks on you. All insecurities come to the forefront. If you are not busy, you will go crazy.

I try to use this week to reflect.

I first thank the Lord that I have been blessed with the ability to show up and do something. The event is worth it, even if one does not run. If you want to get a taste of what this is all about, just show up and hang out. You will enjoy it, I promise.

I think back to my first marathon (1991-Chicago). I was TERRIFIED. I was not afraid of the race as much as I was afraid of what would happen to my body when I pushed it to the max. Not pushing it to the max never factored into the equation.

I think back to first joining the Minnesota Dead Runners Society email group. I remember seeing a post by Julie Berg looking for people to get together to talk about running ultras. I thought they were completely nuts, yet something sucked me into to those posts and race reports.

I think back to my first Ultra, Superior 50K. I will never forget Pat Susnik saying "keep it slow... trust me". I kept wanting to run ahead. At the turn around, he took out the shovel and buried me. When I passed the 3 1/2 hour mark in that race, I feared the unknown. I had never run for that long of time.

I think back to my first Ice Age 50M, my first 50 Mile. Mile 32 I crashed and burned, leaving only my teeth as a method to identify my remains. I actually contemplated walking off one of those ridges between "Margaritaville" and Horseriders. That pain would surely not be as bad as what I was experiencing. I got my stuff back together, and managed to have a good final 10 miles. Wow, you can recover in these.

I remember my first hundred..... attempt. Kettle 2008. That word and date says it all. Enough about that (DNF).

My first hundred finish came at Superior Sawtooth that same year. I spent almost 2 months dreading a repeat of Kettle. Fear had taken back control of my body. That day (2 days) are ones I will never forget, and wish to never live again. I was willing to finish at almost any cost. And I almost got to "any". The bees had their fun, my knee went out, and I hit a dark abyss. Physically, I was still there, but The Crosby Manitou Gorge changed me. It was that experience that taught me these races are about something else. I am not sure I can articulate it, but the other runners out there know exactly what I mean.

I will never forget returning to Kettle Moraine 2009 to seek revenge. Revenge IS best served cold, and in this case it was sweet. When I am feeling down, I go back and read that race report. As arrogant as that sounds, I wrote that report for that reason. As a reminder of things gone right. For those new to reading this, it can be found in the June 2009 archive.

And as quickly as you are on top of the world, the slide goes quickly down. And the bottom of the slide dumped me out at the entrance to the Crosby Manitou Gorge at the 2009 Superior Sawtooth 100. There was NO WAY IN HELL I was going to go into that darkness (in case you didn't know, that was around 2 am). Another DNF.

This DNF came with a new stride. I was trying to race instead of finish. Sometimes you pay the price. That one cost $150 plus expenses, and a pissed off crew.

The DNF not only builds character, it reveals it. What you do with it shows who you are.

So now I embark on another one of these adventures. I don't fear the race. I fear my shadow, the guy who lurks behind you but is always out of sight. He creeps into your head and messes with you. He rarely gets any play, and rarely gets heard. But when the chip stack starts to dwindle, the day turns to night, and the mind turns to mush, the shadow gets comes out and stares you in the face. He knows all of my insecurities, secrets, and ways to shut me down. He is a mean SOB, and he does it with a smile on his face.

And now matter how well you perform, he does not go away. He is someone I just have to deal with.

He is the one I am racing against.

And I have a score to settle

A Review of the Training

2010-04-03T07:18:00.002-05:00

Now that I am about 3-4 months into this new training program and less than a week before the first race, I thought I would make an attempt of a review on how it was worked for me.

First off, I have to say that there are no absolutes in the world of training. There are plenty of well proven training methods for all distances.

Over the years, I have become a little suspect of the "standard" methods (or, most popular). I think they work great for talented and great runners, but not so much for the average Joe. I have tried many of them, and usually felt beat up, injured or just metaphorically pounding a brick wall.

Up until 2 years ago, my 2 best races were done without much attention to a training plan. My worst years were the ones I tried to follow them to a "T". My full realization came a few years ago when I ran the Whistlestop Marathon on a whim, without any "marathon" training. I had run Superior 50M 4 weeks prior, but had barely trained for that. No speed work, no tempo work, not a lot of mileage. I ran it faster than the races I put all of the work and training into. I was at a loss.

Later that year I made the switch to the "Maffetone" low heart rate training method. It was surprising hard. The difficulty was from the discipline to keep it "low and slow" for a solid 3 months. It worked well for me that year, but even better from me last year. The thing it lacks, I have recently realized, is intensity training.

Now 3-4 months into "Crossfit" and/or "Crossfitendurance", I have seen a new side of things. I am running harder than I have in probably 10+ years, yet am not burned out or injured (kind of - Fran on Monday kind of tweaked my knee - I should be fine).

So here are some pros and cons from my experience.

Pros

Time efficiency - I work out 5-6 times per week, 3-4 "2 a days". The workouts rarely last more than a half hour. Some last 5-10 minutes (those are usually the hardest). I am not taking off to Afton State Park every other weekend at 4am and returning at 2pm. Also, I am not waking up at 4:30- 5am every weekday to run 8-12 miles.

Burnout - With the shorter time spans, burnout is less likely. For me, the running workouts are easier than the strength and conditioning workouts. Doing the running ones is just a matter of starting, and focusing. The strength and conditioning workouts are different every day. It is kind of fun to be constantly trying new things.

Intensity and Commitment - This is a big one. I used to be able to roll out of bed, have a few cups of coffee and hit the road to run. Within 1 mile, I was ready to run. Can't do that with the strength and conditioning workouts. If you are not FULLY COMMITTED to the workout, you WILL fail. This is good and bad. You can dial them down to a different scale, but even those are hard. You have to follow Yoda's advice on these. The reason this falls in the "pros" category is because of the benefit. I can now take on high intensity without fear. Fear has always been something I have struggled with, and part of the reason I love ultras. The fear aspect is hard to explain here, but I have chipped away at some of it.

Results - I know I can run a 5:30 mile or better right now, and my PR at Afton last weekend sealed the deal. I can't say yet if this will work longer than 20 miles, but I am not as worried about it as 1 month ago.

Cons

Difficulty - This is not for everybody. The workouts are not only intense, but many of them take certain equipment and skill to perform. Someone asked me a few months back, "Do you think a lot of people will get on board with this low training scheme?". The insinuation was that this is easy because of the low mileage. I don't think this will become a trend. The average runner who is not competitive will not do well with the intensity. This is not a recreational training program. It is hard, it takes commitment, and doesn't take excuses. This narrows the field of runners down significantly. If you don't do the workouts as intended, you won't see the results. With any program, I can't stand it when people do it half-assed and say "that didn't work well".

Potential for injury - Not on the running part, but on the strength and conditioning part. There were days I felt like I was in a street fight. I tweaked my back, neck, and legs all at different points. These workouts take a certain skill you have to learn, and continually develop. But caution, a bad push press or dead lift could side line you.

Ignorance - If I have one more person ask "is that P90x?", I am going to scream. I guess it is the equivalent of the "how long is that marathon" question. The point of this con is I have to constantly field questions. AND... I have to listen to people telling me what I should "try". Without fail, the person giving me the advice is in far inferior shape/weight than I am. I don't go around telling people about this, the questions are a result of them asking "how are you training".

Equipment - You really need some equipment and space. A good olympic bar is essential. Pull up bar is essential. I took a 3/4" od pipe and mounted into a header beam in my basement ($8). You can search the forums for making stuff on the cheap.

In conclusion, I have had fun and have enjoyed the last 3 months of training. I would not have made it with my planned 70+ miles per week. I just did not have that in me this year. If I lay an egg at Zumbro, don't blame Crossfit too quickly. There are a lot of things I have done wrong. I will judge the success based on Zumbro, Ice Age, and Kettle. The actual times might not be the deciding factor, though.

Few more posts coming in the next few days regarding Zumbro. Thanks for reading.

A Rondezvous with The Nerds

2010-03-31T21:39:00.002-05:00

Beautiful week in Kansas City.

It hit 80 today, so I got some heat acclimation. Cough Cough.

Met up with Bad Ben last night. Hung out at a local pub and talked brewing and ultra. What could be better than that?

Ben is the cornerstone of the Kansas City Trail Nerds. The Nerds are a pretty active group of runners. And Ben is a cool dude. Knows A LOT about brewing and running.

I was blessed to receive a Nerds shirt and hat from him. Pretty cool.

Tonight I ran at the Shawnee Mission Park with a few of the other Nerds. Lots of mud. I backed off towards the ended saying "okay, that is all I am giving my legs this week". The constant mud could have twisted an ankle.... or worse. Made it through with no problems.

Good week at work. And next week I get to be home all week.

*****************

I also found out this week that the Big Grabowski can't handle a real flight of stairs.

A Date With Fran

2010-03-29T10:47:00.002-05:00

One of the benchmark workouts in Crossfit, if not THE benchmark, is "Fran"

This is the workout that "Crossfitters" use to compare times. Very much like distance runners saying "What's your marathon PR". They both have a lot in common.

Fran is a killer. It is the ultimate "metcon". It is heavy weight, high intensity, endurance, yet speed.

Fran is

For time
95 lb Thrusters
Pull ups

21 reps each
15 reps each
9 reps each

I pulled off an 11:20 time this morning. I was happy considering the times I started it before, I did not finish. This is one of those workouts you have to be fully comitted to before you start. I kept thinking about Zumbro during the workout.

It is a painful one, but somewhere in the middle I got into the zone. Yes, I had to break each set up, but not as much as I thought I would have to.

There are guys out there that can do this in under 4 minutes. That is a level of fitness which is hard to comprehend.

That may be my last "metcon" before Zumbro. I think from here out it will be mostly ab stuff, lower back, and jump rope. Good excercise, but not the "I'm am going to die" workouts.

Headed down to Kansas City, so I might dig up a trail nerd or 2.

Cheers

Big Day at Afton

2010-03-27T15:16:00.002-05:00

With 2 weeks to go, it was time to get a test run in.

I have used the 25k loop at Afton for a few years now as a benchmark to my fitness level.

About 3 years ago when I first ran it, it wasn't pretty. I didn't know the course, I was alone, and it took more than 3 hours (a lot of walking).

I quickly got it down to 2:30 within that year, and that felt hard.

When I got the time down to 2:22, I thought I was going full speed.

Later that year, I did a 2:18. 2:15 later on hurt even more.

Last fall, I ran it with the Race Director for the event, and he made me work for it. 2:12 something. I was pretty pumped, but figured I would not be able to do that again for a while. I was in good shape then, and it was late in the year.

I knew I had a good one in me for today, and I needed the confidence booster. This Crossfit Endurance training has changed the way I run from an intensity standpoint. I was looking forward to hitting the big hills at Afton, and push through them.

I knew 20 minutes into the run this morning that it was going to be a good one. My body WANTED to run hard. That is something I am not used to.

While the hills were still hard, I recovered quickly on the flats, and was able to maintain a fast pace on them.

By the time I made it to the "Snowshoe Loop", I knew it would be close. I then had a thought in my head. If I don't beat my PR, some would say "see, your training is crap". That got me going. I ran that last hill. If you were anywhere near there, you would have hear me.

I came in at 2:10 something. A new record for me, and I did it alone.

A big day for me. Now I know that I have a certain level of fitness I was hoping for. Will it pan out for 100 miles? We will see. At least I know it works for 15.5 miles.

******************

Was able to loop back around to see the "gang". Seems like everybody was out running.

Found Helen, Kami, and Karen S. Ran about 1/8 mile before I said "I'm done at this pace"

Found Zach and the usual suspects (Steve Q, Bill P, John G, Nolan, Todd R, and a few others)

Good times.

*******************

The strength training definitely helps running those hills. This loop was not as hard as when I ran it 8 minutes slower.

I also don't have the "brute force" pain in my legs. Just muscle soreness.

*****************

The Zumbro runner field keeps changing, and getting better. I am psyched that "The Fireman" is back. I thought he was gone for good.

I bet Zach Pierce ends up running instead of working an aid station. He is feeling left out.

I would say it is time to taper, but one has to build up their mileage in order to taper. Time to dial back.

Zumbro Course Map

2010-03-25T09:20:00.001-05:00

This is for those of you running, crewing, or volunteering at Zumbro. Sorry for the condition of the photo. Hope this helps

Lapham Steps

2010-03-24T18:50:00.003-05:00

On my escape from Sconnie land, I was driving by Lapham Peak, and I figured I had time to do a set of 15 Lapham stair repeats. It was perfect weather, lunchtime, and no snow.

It was nice NOT to have Kevin and Todd pounding me into misery.

15 was enough.

I am feeling cautiously optimitstic.

Do you have an Earl?

2010-03-22T18:55:00.007-05:00

Okay,

This is a strectch, maybe a major stretch for some of you, but think this one through and you might agree.

My favorite sign of Spring is..... The Masters. Yes, I would call it a "Rite of Spring", but that would make the beloved Igor Stravinsky mad that I made the comparison to such a trivial thing as sports.

This year, the Masters will be one of the most watched ever because of the return of Tiger Woods.

As we all know, Tiger has been burned at the stake for his "indiscretions". Oh how I love euphamisms. Cough, Cough. Funny, I just call it "Adultry", but I am a cold hearted mean spirited person.

Ironically, we hold him to a different standard than NBA Super stars, and rock stars. Was it Wilt Chamberlain who bragged about sleeping with 2000 women? I am not even sure if that comparison works, as I don't know if he was married during those 2k women.

So what happened to Tiger? I can't say I am a biographer on him, but I followed him from the day he won his first PGA tournament (I think it was the 96 Masters, but am not positive).

Tiger is more a product of his father, Earl. Earl gave up his life/career to devote everything to the development of his sons golf game. Earl was the constant needle in Tiger's side, always raising the bar and holding him accountable. He would make noise while Tiger was putting, throw things at him while putting, and much of the like. Earl was preparing him for the real world of golf.

As most of you probably know, Earl passed away a few years back.

Now enter my speculation.

Many superstars of our time have spiraled out of control into all sort of excess. Too many to name here, but let's look at a couple.

Elvis Presley
Micheal Jackson.

Aside from both being musicians, they both lacked people who set boundaries for them. They both did not have people who could say "Your behaviour right now is unacceptable" without fearing the consequences of losing their access to the famous person.

I am guessing that Earl was also one of the only people who could truly say to him "This behaviour is unacceptable". Tiger respected, and I believe feared his dad. Fear, in this case, is a form of respect.

Elvis and Michael did not have these people. They surrounded themselves with people who cared about being a part of "the fame" and not really caring about "the person"

I recall my days in college living in a fraternity. The fraternity preached "brotherhood". When a brother would drink too much and pass out, they would celebrate. If they did it often, they would celelbrate more. I never liked that. I remember thinking "a true brother would try to stop this, not encourage it".

I flash back to Superior Sawtooth last year at mile 50. I had made my mind already to drop. I had been sitting for around half an hour, and my crew, Bill, was trying everything to get my ass back on the course. I was a total mess. Out of nowhere, Wouter "the guy from Belgium" gets in my face and says "You're coming with me". His eyes cut to my soul. He said it with conviction, and I followed. I didn't know the guy, but at that point he was a fellow brother on the trail. He eyes were saying "Your behaviour right now is unacceptable".

I still dropped 12 miles later, but he got me those 12 miles.

I remember a few years back during that real hot Twin Cities Marathon. My good friend John was walking at mile 24, but was still under a 3 hour pace. No other runner was around. All of the spectators were saying "you can do it!!!". I yelled "John, if you don't get running right now, I am personally going to come out there and kick your ass!". He started running. Hard. There were mumbles around me, and I heard some say how mean I was. John called me that night to thank me.

Sometimes it is a special person, sometimes it is anyone with the right timing, sometimes it is someone who has a ton of credibilty, but when things get tough, I believe we all need our Earl Woods. We need that person who can say "Your behaviour is completely unacceptable".

Hopefully I WON'T need that April 9-10.

Scuppernong and the Infamous "Kettle Prairies"

2010-03-21T19:15:00.011-05:00

Still in Sconnie land. But unlike the Sconnie basketball teams, I am still alive.

Joined up with Todd Egnarski and his future son-in-law Marcel Uttech out at the Scuppernong ski area/campground. This is the spot at the Kettle Moraine 100M/K where the runners hit the 50K turnaround. It is also the spot where I hit one of my low points in running 2 years ago and dropped.

The parking lot still holds bad memories, even with last year's redemtion.

We ran down some of the Ice Age Trail toward the "praries". I had to take my camera, as I know at least 6 runners who will be taking their first 100 shot at this race in June. So here you go Bill, Guy, John, Karen, Jenny, Kel. Enjoy the pictures of the prairies.

These pictures look harmless, but add 85-90 degree temps, no wind, and dewpoints in the 70s. This may not sound hot, but the humidity beats down on you in this section and destroyed me 2 years ago. I still fear this area.

On the way down, Todd asked how far we were going. I replied "How about Emma Carlin?". Todd, "I don't think we should be going that far". Me (insert the sounds of rusty gears going in my hear) "oh, yeah, that would be 50K round trip. Let's not.

We turned around after 5 miles.

Todd and Me

Todd and Marcel

Todd hugging a tree

We ended up doing around 15 miles. It felt good. No problems.

Ended up racing Todd up some hills.

Zumbro Recon Report

2010-03-20T08:01:00.014-05:00

Okay kids, in today's class we are going to learn a new word.

Coulee

–noun
1.Chiefly Western U.S. and Western Canada. a deep ravine or gulch, usually dry, that has been formed by running water.
2.a small valley.
3.a low-lying area.
4.a small intermittent stream.
5.Geology. a stream of lava.

Pleae use it in a sentence.

Student:
"Hey Matt, what the heck is a coulee anyway?"

Teacher:
"You fail. You are slow"

Another reason I am the "Slower Matt".

*********************************

So I met "The Fast One" out at Zumbro Bottoms yesterday for tune up run, and a chance to "size up the competition".

You can follow along by looking at this map.

The morning started with me giving him bad directions, and a delayed start. That was the first of my directional errors.

As you can see, the starting area is HUGE.

This starting area "The West Assembly Area" is designed for people camping with horses, hence the large camping areas and hitching posts.

Met up with the competition, and we got ready to start. I took the pictures, so you won't see any photos of me. You're not missing much anyway.

The course a a little diffent than last year, but really is only a difference without distinction. Last year we were directed out on a war torn river bottom followed by running half way up and down a moderate hill. The hill was single track, as well as most of the river bottom (easy and technical) It was a 5 mile section.

This year it is being replaced by a fire road ascention up a bigger hill, but not by much. But, on the return trip, you run around the hill on a fire road. This might pan out to be a faster course after all is said and done.

The race starts in the West Assembly area, takes a few turns to get up to the "Rock Hill Trail", then the "West Scenic Trail" to the "West Scenic Short Cut" to "Upper Pine"

The ascent and decent to the first aid station is rather quick. We crossed the river (very swollen) to a nice dirt road. In my old age, my eye sight started to go, and for some reason I thought the road we were on was incorrect. I had the bright idea to try to cut through to where I thought the correct road was to be (or not to be). We were supposed to go down the Zumbro River trail, but for some reason, I thought we were incorrectly on the trail next to it.

This was the first of our great quotes "It's just right over there" or "Watch this"

After foraging through water and mud, we (I) finally went back to the road and decided to go a different wrong way, thiking it would be dry and clear.

WRONG

We waded knee deep through mud and a run off river to get to the "highwater trail", all the while there was a nice dry road leading to it.

At one point, ankle deep in water, Matt says "I sure hope they don't trap muskrats back here, that would not be fun to step in a trap". Not sure how I would explain that one to the wife.

I missed the picture of us knee deep, but these were good.

This is at least 3 inches of "death mud"

"New Balance claims these are 9 ounces. No way that is accurate. I am writing them a letter"

We finally made it to the dry road/trail and made our way from Highwater trail, to the Texas trail. The trail was actually in pretty good condition. The ground has not fully thawed, so there are some patchy mud spots, but they should be dry in a few weeks. The sandy areas are still sandy like last year.

We made it around Texas up to the Pump trail. Last year this was very technical. This year a bulldozer come through and it is now a road/fire trail. Much easier.

At the top is one of "Larry's Specials". The map shows a dotted line between two trails. I call these "Storkamp Trails". Only deer and guys like John Storkamp can actually find the trails. I did my best, but we ended up off course. At this point, we were having fun, but it could have stopped quickly as one of us could have lost an eye.

We ended up on a trail after the second Aid Startion, but since we were close, we just figued it was a good skip. I knew this section pretty well, as I ran it 4 times last year instead of the required 3 for the 100k. I am not missing the turn this time!

We ran through the "Lower Sand Coulee", which is more sand than coulee. Then the "new" trail, up to the "Picnic Rock" trail. Good single track up there, and a bunch of ridge running. The gulley washouts were in good condition, but a lot of leaves covering rocks. This was a problem for some last year. I figure "just commit, and go down".

We hit the bottom to the sand coulee again, needing to find the "motorcycle trail". I missed it, and we started a venture through the woods to find it. "I think it is right over there", I said. Matt's response "Gee.... heard that one before". With some luck we found it. The motorcycle trail was in fine condition, and it leads to what was the final big climb from last year. It still is a big climb to the "Scenic Overlook". And yes, it is scenic.

I kept telling Matt to back up. He didn't take the bait.

The Scenic Overlook and Ant Hill trails were the only ones we found snow. We staged this picture just to freak out the other runners

We were going to post to the list that this is what the entire course looked like... but that would be mean.

Then it was to the famous Ant Hill trail down hill. I buried "the fast one" as he was afraid to turn an ankle. I really wanted to catch an action shot at the bottom, but he wouldn't go airborne for one.

This trail leads back to the Zumbro River Trail Road which is... a road. Dirt. We had a stiff head wind, and it was getting colder. This part is like stretch at Afton along the rive, but with a cold head wind.

We crossed back over the bridge, one small climb to the "Pine Trail", and a run through the "Sand Slide" to the "Rail Road Bed" trail. This whole section is pretty flat, and will be fast once the mud is gone. It will be a long stretch in the middle of the night.

It took us 4 hours, with A LOT of detours. At one point, we thought we might have to pack a life jacket for the race.

*************************

It was a great tune up for me. I did not take any sports drink or S Caps. I planned on no food. I wanted to see how my body would react with the bare minimum (water - 2 bottles). I ended up taking 2 Hammer Gels towards the end (I was started to glycogen crash).

Back at the car, I was cramping up, so the S Caps should have come in to play. 1 per hour and I should be fine.

I was sore, but able to function. It is a hard 20 mile loop, but doable if I back off 2-3 minute pace per mile.

We ran most of the hills, and ran the flat stuff at a decent clip.

My hands were frozen at the end, but the hot pockets will solve that during the race. This run was a good reminder on the comforts I need to pay close attention to.

How will the battle of the Matt's pan out?

We shall see

The Final 3 Weeks Before Race Day

2010-03-17T20:10:00.002-05:00

What does one do 3 weeks before a 100 mile race?

If you are smart, you take it easy. The cliche is "The hay is in the barn". Truth is, there is not much, or anything, you can do in the final 3 weeks. That is where "maintenance" miles comes into place.

I am not a big "taper" guy or "sharpening" guy, so I call it "backing off". I can't say I will be tapering, because I never got my mileage over 25 miles per week since mid January. And, most of those were 13 mile - 15 mile weeks. But.... those were HARD miles.

So the plan:
Run with "FM" at Zumbro on Friday. I am only planning to do 1 loop. Larry, the RD, has been kind enough to divulge a course map. Knowing Larry, this could change a couple of times before race day. None the less, we have "a 20 mile loop". Quotes indicating that this could be subjective.

Hopefully I get the chance to get FM off his game, and convince him to go out "guns a blazing" at the race. If he crashes and burns, I might have a chance. As well as Brad, and the other runners.

I am doing the Home Show in Milwaukee this weekend, so maybe a stair workout at Lapham is in the plans. Once the Zumbro and stairs are done, it is 4 more speed workouts with a tempo in between. I will keep the tempo 2 weeks out to under 10, 1 week out under 6.

On the strength and conditioning workouts, I am backing off on the loads. Not that I can power clean 135 lbs 7 times in 6 sets (with 9 pull ups in between), but now I have a good reason not to. I am backing off to weights where I am focusing on forum and still getting a brutal workout.

Now it is all about getting all of the pieces figured out. Being a loop course makes planning a lot easier. I will have multiple food options I am going with, and will have access to a change in strategy every 20 miles.

I am going to start this race with only water, and no sports drink. This will make it easier to monitor caloric intake as well as electrolyte intake. If I want to switch, they will have Heed, and I will have a stash of Succeed! (Clip 2 and Ultra).

I might make some sandwiches, chili, and some other stuff. Protein and fat are the things I think I have lacked in the past. Sugar and carbs are easy to get, so not worried about those.

I have a few gear changes. Will probably have a rain jacket. I bought heat pockets for my gloves as well as smart wool liners. Having comfortable hands could be the difference in success.

Might get some new compression shorts with a longer inseam. Chaffing shouldn't be a problem, but I don't want to chance it.

I may even invest in a pair of smart wool socks, but I don't want to test them on race day.

***************

I will recap my thoughts on this new training program soon.

Good luck to those doing the Human Race 8K on Sunday.

1 Hour Time Trial

2010-03-14T16:27:00.002-05:00

Instead of spending $$$ to run a 10 miler (which filled up), I decided to stick by home yesterday and get out for a 10 Mile Time Trial. I knew it would be a slower pace than "race", but I would be able to gauge the effort vs. race.

Problem is... it has been so long since I have run around the neighborhood, I didn't do my 10 mile route.

When I hit what I thought was the 5 mile turnaround, I realized what I did. 29:45 for 5 miles..... Damn I am fast. Ooops... I forgot to add that one leg.

I quickly decided to just make it an hour out and back.

Good news. Maintained 7 min miles on the button the whole way. And... It wasn't that hard. Great news.

I was probably at 85% RPE (Rate of Perceived Exertion) Maybe even 80%. I am guessing I was about 20-30 seconds off my LT pace.

There is no doubt in my mind I could have nailed my 10 mile race time from last year, so I am very stoked.

AND.... My calves were still sore (from the jump roping and Lapham workout).

The reason I was really stoked was even with my mind wandering, my motivation at below average, and lack of concentration, my body wanted to maintain 7 min pace.

So I have the power and speed I was hoping for at this point in the season. The million dollar question now is.... "Do I have the endurance?"

I think I do, but I won't truly know until April 9th. I am feeling cautiously optimistic.

*******************

Brewed a Bavarian Heffeweizen today. A bit lower gravity than I was planning, but it fits in the guidelines. Should be perfect in a keg by Zumbro. Those of you coming down to watch, crew, pace, or help out can have some.

4 Weeks - The plans are in

2010-03-12T18:58:00.003-06:00

Yes.. Four weeks from this moment I will by navigating the Zumbro Bottoms scenic area, getting ready for a long night of running.

I have a strange sense of calm. I am not worried anymore. This is one of those types of races where one has to have a plan and strategy to deal with the mental and physical things that creep up.

For me, the biggest obstacle is a high dew point (above 60) which there is zero chance of happening at this race (okay...maybe 5%).

The next obstacles down the list are ones which can be overcome by during the race (outside of a significant injury). For me, preparing for all of these obstacles and how I will deal with them is 1/2 the race. The other 1/2 is split by how I manage my pace, and how I manage my fuel. Hydration is not a problem for me in the cold.. Just keep x amount flowing.

Steve G mentioned my head is not into it. Partially true. Part of my mentality at this point is talking my self down to a calm level. Unlike a marathon, where people get pumped up the weeks before, I find I almost have to do the opposite for these. You have to cruise into the start like it is just another day. Calm, cool, collective. Get through the first 30 miles in a calm manner, then the worries about training go away.

My fears lie in 3am to 5am. The goal is to be far enough in the race that the excitement of getting it done is offset by the death spiral of 4-5 am.

The training run at Zumbro is confirmed, and I am looking forward to a hardcore tune up run/race.

My calves are seriously sore from KG and Double putting the hurt on me, but I will be thanking them in 4 weeks.

Time for planning to commence.

************

Good luck to Helen at Way Too Cool 50k tomorrow in California. Don't let them confuse an Irish accent for Minnesotan'.

Try not to get too bloody and/or dirty, Helen.

The Lapham Opener

2010-03-11T07:54:00.005-06:00

I was in the area, so I figured I would swing by Lapham peak to join the LPTR gang for a quick jaunt in the woods.

Turns out, the weather has been warm enough to kill the XC ski trails and open most of the place for trail running.

So Grabowski announced "Lapham is open! Let's run a black loop". Gee... I get 2 operners in 1 week.

I did not realize running a black loop means going to the peak, and doing stair repeats until the other runners show up. If you have run a whole loop at Afton, the stairs are like the ones on "The Back 40", but all strung together with no breaks and more of them.

Apparently there are also rules to doing these when there are more than 1 runners.
* Run up skipping every other step
* No passing on the up hill
* Each runner takes turns leading
* Do 15 straight and then take a break

This is just like one of those Crossfit Metcons. After #4 I was feeling like toast. Then Tater Todd Egnarski shows up and picks up the tempo.

Somewhere in there the Big Grabowski takes off his shirt to show off his guns and ammo. He took every chance he could to point out this over there.... and that over there... flexing his muscles. "The beach is over there".

I was getting close to pukie... not sure if it were the stair repeats or looking at KG.

15 was enough for me. KG's record is something like 75. That is why there is an "era" attached to that name.

We met up with Lammers, Mallach, and Dehart to do the first Black Loop of the season.

I guess open means only that skiiers can't go there anymore (yet we saw 2 kids refusing to accept that the season was over... skiing on ice sheets), but there is still a bunch of mashed potato snow. It was a lot like Sunday's Afton run. I hung with the paint king while the others decided to take off, and do a few more stair repeats.

These guys are fun to hang out with, because they all have an elite resume of running either sometime in their life, or now. They are what makes the trail scene fun. Still competative, hardcore, but unassuming. I think it was Dehart's quote "Runners who dress like super heroes always have more to say than I am willing to listen to".

Great interview here if you haven't read it.

And more importatntly, we decided that I have to make a malt liquor for Ice Age. "Mallach's Malt Likka". Or put it in a 40 ouncer and call it the "Emma Carlin 40" (At Ice Age 50, Emma Carlin is 40 Mile point).

Thanks guys. Great time.

It was a thin crowd due to some of the usuals heading out to Syllamo.

************************

Was thinking of doing Irish for a Day 10 Miler this weekend, wasn't very pumped about the prosepect of going pedal to the medal for 10. Was very happy to see the race filled up. Wahoo! Will do something hard by my house instead. Not 10.

Looks like I might do a Zumbro recon run with "The Fast One" next Friday. That will be my final long run. Correction - My only long run. (I only made it 25k at Afton)

Zumbro updates

2010-03-10T07:07:00.002-06:00

A little over 4 weeks until the race, and now the details are in.

Updates here.

We need more runners! There are only 15 signed up.

If you think you can run 50 miles, just sign up. The second 50 are always tough, and no amount of training will prepare you for that.

Hey Red Beard, sign up, or I will come to Lapham tonight and pound your shoulder.

It looks like most of field is pretty experienced. It should be interesting.

Lots of aid stations on a 20 mile loop. Makes planning a lot easier.

My only major worries at this point
RAIN
DESIRE

I think the snow will be gone by next week.

Too late to worry about the training. Trying to schedule a tune up run with the "FM" soon.

Chalk this post up as a useless, rambling one.

Top 3 in the world

2010-03-09T06:25:00.002-06:00

My buddy Jim Sheehan scored a 3rd place finish at the World Matsters Indoor Track Championship in the 1500 Meter age group 60-65.

He actaully has a bronze medal to show for it. .4 seconds off of second place.

Here is a 60 year old man calling me yesterday sounding like a teenager running his first event. Pretty funny. He couldn't stop talking about it.

He also ran the 800, but got jobbed by some idiot who thought he would take the lead and couldn't hold it, boxing Jim in moving him from first to last. Jim was able to rally to 4th, but the 800 does not leave a lot of room for catch up.

His wife and my wife could care less about our running/race stories, so he needs me and I need him to talk away about all of the stuff nobody cares about.

He did tell me that international competition brings a whole different level of strategy and frustration. In those meets, it is hard to run the race you want to, because others can screw it up.

I think I said "See... when you get passed early in a 100 miler, you have the chance to pass that person again. Sometimes it doesn't happen until the following day". Or "I remember chasing a guy for 40 miles at Ice Age, I think he was only 1-2 minutes ahead of me the whole time, but he just wouldn't give up." He got what I was saying, but it's a lot different than 800 Meters.

Next up for Jim, a shot at being the first man 60 years of age to ever break the 5 minute mile. Not sure when this will happen, it keeps getting put off.

Great job Jim - Way to represent the neighborhood!

Getting Schooled at Afton

2010-03-07T20:38:00.002-06:00

Zach and I hit the trails at Afton this morning, later to be joined by Bill P.

Zach and I took the liberty of declaring the trail season to now be officially opened.

Problem is, there is still a ton of snow at Afton. It is all groomed and packed down for XC ski, but not really ski-able anymore.

Want to know what running in peanut butter is like? Go out there for "a loop".

I was hoping for a fast loop. Hoping for solid pack ice or some cleared trail, but no dice. I got schooled.

Not only did I get schooled by Afton, but also by Zach.

In the past 2 years, I have been the guy egging Zach on, telling him to run faster. I recall many times saying "come on man, step up to the plate... it's in you".

Well... he did last year at Voyageur and Superior.

Today he dragged my ass all over that place, leaving me in the dust going up the meat grinder. I tried making excuses with my recent workouts, and Zach bought it (maybe), but truth is.. I got schooled.

Look out for this guy. He's looking lean and mean.

We did everything but the "Snowshoe Loop" in 2:30. I was hoping to do the whole thing in 2:20-2:30, but oh well.

Did the snowshoe loop with Bill, and he put the final nail in my coffin today. I glycogen crashed and burned coming out of the loop.

Opted for the visitor center fire, and coffee. No beer today.. too early.

Snow sucks the life out of me. So it was a rough run. Gotta get those over with.

Afton has a few more weeks of melt before it is normal. I sure hope Zumbro is melted in 5 weeks.

Yet another exercise I can't do

2010-03-05T17:39:00.002-06:00

Pistols

Holy buckets. They look easy. Try them.

I did them "assisted" today, which meant I sat down on a chair and then stood back up. How people go all of the way down, touch their butt on the floor, and stand back up baffles me. And, they do it with a kettle bell.

File this one under "things I suck at". This file is starting to gain weight (Double Unders, Hand Stand Push Ups, Muscle Ups, etc.

Did this today.
10 pistols R leg, 10 pistols L leg, 10 chest to bar pull ups, 9 pistols R leg, 9 pistols L leg, 9 chest to bar *chin ups, 8 pistols R leg, 8 pistols L leg, 8 chest to bar pull ups .... 1 pistol R leg, 1 pistol L leg, 1 chest to bar chin up. * take note, even numbers are PULL ups, odd numbers are CHIN ups. Chin ups are when your palm faces you. "Thumb around bar, no open palm grip"!

Funny, the pull ups and chin ups were the easy part.

*************************

So..... the Zumbro landscape changes almost daily. I received 2 messages today about participants. One is opting out. I am bummed about it, but the reasoning has a great upside. I will give you a hint with a few choice letters (WS, IA, FM). If you can figure it out, you are very clever. Bill, I think you already know, so don't spill the beans.

The other was one was a fellow runner about to commit. I will give you a hint on that one (LPTR, BB). Bring on the border battle Sconnies! (oh yeah.... he's doing 3 days of Syllamo, AND.... he had major shoulder surgery like... yesterday? Mercy.

I hate to say it, but after these two messages...... the pressure is back on!

I guess Sunday's run at Afton will be a throw down practice run. I might have to go all out on the second loop.

Why do I do this to myself?

The benefits of being sick

2010-03-04T17:03:00.002-06:00

I got back into today. Did not run for 4 days, no strength and conditioning for 5 days.

My whole body was sore.

As I stepped up to do the running workout this morning, I was kind of wondering "Well, I guess Zumbro is going down the tubes". I know it is stupid thinking, but when one removes the intensity of training, everything slides with it (especially the emotional confidence).

But... I have been there 100 times. I know it won't hurt me, and the rest may even help me.

What being sick really did for me is take the pressure off. I am not trying to cop out, I just don't want the pressure of any benchmarks and/or expectations at Zumbro. I just want to "do it" (notice how I did not say "just finish").

For those who are looking to say "ha, see... I told you so" if I do crappy at Zumbro, save your breath. I think it is too early to fully gauge this program with that race. I am also not mentally dialed into to it as a race.

There is a reason I am going solo, with no crew and no pacer

* No expectations from anybody, and nobody to let down (believe it or not, having crew is a little stressful) No offense Bill, it has more to do with how I handle having a crew. You have people out there ONLY FOR YOU. That is a burden.
* I know how to run these now. I know when it is okay to go faster, and when you need to go slower. I know how it should feel. I can't explain it any better than that.

Ice Age 50 will be the test. And I will be "chasing paint" with high intensity.
The RD and a few of us are working on some fun things for IA50. If you go, you will get some laughs. (unless you are tightly wound and/or a prude)

Okay... I am rambling.

Today's pain

Run

2x
5 min on, 2 min rest

Held 11MPH for both segments

5x
1min on, 30 sec rest
11.5 first 2
11.3 final 3

Strength and Conditioning

Back Squats, 60% 2 reps on the minute every min for 10min. Drive out of the bottom as quickly as possible. (Ended up with 115lbs....no squat rack)

Rest 5min

4 Rounds for Time

10 Glute Ham Raises, Body weight only!

15 D-Ball slams, 20-25lbs

20 Unbroken Double Unders

Actual time, 9:55. Subbed double unders with 50 regular jump rope skips.

********************

And the big news.

AFTON OPENER ON SUNDAY!!!

I will do at least 1 loop, maybe 2. As I see it, I am not supposed to do "Long Slow Distance", so I have to run these hard.

Meet at the parking lot at 8am if you want to join me for the second loop. (If I am not there...I bonked.... wait for me) And because of the certainty of ice, spikes and chains required (whips optional)

Minneapolis Home & Garden Show Report

2010-03-02T19:30:00.003-06:00

If any of you have worked one of these as an exhibitor, you know that it is an ultramarthon of its own kind.

Yes, Wednesday through Sunday it was all selling, all of the time. Just call me Ron Popiel of the coffee world.

I decided to make it fun, and act like a street sales vendor. Me, the tile guy, the "Grill it" guy, and the Kitchen Window staff were all competing for best sales pitch winner.

I saw a few trail dudes out there. Andrew stopped by to chat, saw Jason the flower boy, and Tom Rowe. Not to be confused with Todd Rowe, or Time Roe. Maybe we should have a bottle of the Rowe's.

If you did not know, I work for this company, selling "K Cups" (and other coffee) to distributors. I was supporting Premium Waters at the show. So here is an official plug for my distributor partners - If you want or have a water and/or coffee service, and you and/or your business in in the MN/WI Fargo, Grand Forks area, do business with these guys. Tell them you were referred by me.... Then they will say "Who?"

But... I digress.

A Big shout out to the Costco sales team (Tom & Annette), the 2nd Wind Exercise team (Garret), Dion the Grill it Guy (I think I drove him nuts), and the Kictchen Window Gang, the guy who sells $35,000 marble tigers, the wine slushy guy, and the Peppermint something women (dang.... can't remember their website)

When you give away coffee, everybody becomes your friend. That was pretty much my weekend.

Long hours, constant talking and schmoozing. Lost my voice. Got sick. Still sick. Not working out.

I'm hosed.

I did get a a 2x two times on thursday. 2 intervals of 12 minutes.

first interval
2 miles
second
1.94

not bad

Saturday did 1 hour time trial. 8.8 miles. Not bad... left some on the table.

Nothing since then.

Oh well. Maybe I will wake up tomorrow a happy camper.

MAYBE a run at Afton this weekend. Any takers?

Conventional Wisdom vs.... the World

2010-02-23T19:03:00.002-06:00

In Steven Levitt's book Freakonomics, he cites Kenneth Galbraith's definition of Conventional Wisdom as - a set of unproven facts, hypotheses we like to believe true because they make us feel comfortable and give us some sense of control over what happens around us. Experts have their own agenda and their own interest in mind; and expertise is nothing more than a clever but often ruthless way to make money or to gain power from the monopoly of information.

As much as I wanted to read this book, I ended up listening to it on tape during one of my recent road trips. It is one of the best non-fiction read/listen to's I have ever read.

When I heard the chapter on Conventional Wisdom, I immediately made the link to my life as a runner AND.... get this..... my former years as a classically trained tuba player.

Yes..... I had aspirations to be a professional tuba player. One of the things I found interesting back then was, how much one practiced (time) did not necessarily correlate to how well they performed in auditions and recitals. I remember early on focusing on practicing smart and working harder than anybody else on core fundamentals. I spent more time than any of my peers playing "long tones", 5-10 minutes at a time playing one note. I would see how great of a sound I could make.

I never mastered some of the technical aspects or range I was supposed to, but I competed well during the years I focused on it.

I stepped away from it for almost 15 years. Came back to playing just for fun, and played one of the solos I struggled with the best I ever had during a father's day church service.

After that performance I remember thinking "why couldn't I have played it like that in college?"

Conventional Wisdom would say I should have been at my peak with all of the time, focus, and intensity I had. I was even studying under one of the best tuba players in the world, Rex Martin. (I still keep in touch with him, now that my oldest son decided to be a tuba player)

What I had traded all of the hard work, grinding, and high expectations for was a pure love and joy of creating beautiful music. Nobody in that audience would know if it was good or bad, they had never heard a tuba solo. I actually had the choir director in tears. She was expecting Tubby the Tuba.

**********************

After qualifying for Boston at the 1992 Chicago Marathon, I figured I had proved to my friends I was a good runner.

I did not run Chicago that year and the year before for myself. I ran it for other people. I can't explain why.

*********************

After not running for races for 10 years, I had a mild mid life physical crisis. I was out of shape, and wanted to be a "marathoner" again. I went full throttle on training and racing. I returned to Chicago to miss my time by about 40 seconds.

I spent the next 4-5 years trying to improve on that, all the while pounding my body into submission. I continued on a gradual slope of slower and slower.

I had this goal of breaking 3 hours. It became more and more out of reach.

*********************

Somewhere in there I ran the Superior 50K, and fell in love with trail running. In a strange way, the pressures of having to run fast were gone. And the race was like no other. I drove my wife nuts talking about the race for weeks on end.

I ran Ice Age 50M the next year, and had just as much fun (and I didn't even know the Lapham Gang yet.....).

A few weeks after that I pulled a muscle in my back building a patio. Ouch.

I did not run for 2 months.

August 1st of that year, I was a National Night Out in our neighborhood. Just about everybody came to me asking "what crazy race are you doing next?". The next day I ran 8 miles.

5 weeks later, I ran the Superior 50 Mile.

Conventional Wisdom would say 3 weeks training with a 2 week taper would not translate into success. I pulled off a 10:42? (may have been :52). LOVED IT.

I knew I had found my new home. Ultra/trail. Either.

I did fall off the wagon the following month and run Whistlestop Marathon. Just a momentary lapse of reason.

**********************

I first heard of Phillip Maffetone in 1992 when reading a book. I was so intrigued by this theory, I went out and tried to buy a book he wrote. He had not written one yet. 18 years later I buy his book "The Maffetone Method", advocating a low intensity approach to peak performance.

Conventional Wisdom would say you can't run fast, or at a high level with almost all of your running at a slow pace.

Mark Allen proved that wrong.

I used that method to run injury free in 2008, and set new pr's in 2009.

*************************

I am tired of running "LSD's" 50-80 mile weeks (or more here and there).

I travel 3 out of 5 weeks for work.

I have 4 kids.

I have a beautiful, wonderful, understanding wife.

I love the sport of Ultra/trail running.

These don't all work in a pretty harmonic way.

*************************

Conventional Wisdom would say Crossfit and/or Crossfit endurance are foolish attempts at becoming better at, or maintaining my current level in this sport.

I can cite 3 people, who I don't know and have never met, emailed, or have had any contact with.

Brian MacKenzie - Subject Matter Expert on Crossfit Endurance
-completed WS100 and Angeles Crest 100 using this program
Mark Matyazic - 2nd place at Javelina Jundred last year (I can't verify if he followed this to a "T")
Kim Battipaglia - Winner of the Dances With Dirt Green Swamp 50 mile this year. She went from 100 mile training weeks down to 15 I believe.

************************

Crossfit and Crossfit endurance are not "cross training". Cross training is riding your bike as a workout, or swimming instead of running.

CF and CFE are very specific programs, designed to do and achieve multiple things to your body. They are... training.

I have felt more beat up after these lower body workouts than after a 30 mile run.

The CFE aspect has "programming" behind it (which I am working on getting dialed into). You follow an Interval/Tempo/Interval sequence MATCHED with anaerobic strength and conditioning workouts. You can choose the latter from the CF or the CFE site.

This is not a necessarily a "low mileage" program as it is an elimination of "LSD's". And if you think that is easy, try running a "tabata" workout and 3 hours later do any of the workouts.

**********************

Many of you have made the connection to Adam saying "I didn't work for him". Well, Adam did not follow the programming. At all. (Adam.. feel free to chime in). I suggest people be cautious disproving a theory by only looking at the failures. Adam beat me to the 100k point in that race by a wide margin, and I dropped as well.

Training was not my downfall there, it was a combination of a few other things.

The people who put on CFE ADVOCATE HEAVILY that programming is the key to success.

I just got an email from a guy who has been following CFE, and was surprised during his 10 Mile time trial to pull off a 56:50. Yes, he was fast before, but that is smoking with any type of training program. Way to go Redbarron. Nice work.

**********************

Bottom line is, Conventional Wisdom has led me astray many times in my life. I don't look at everything obvious and think "Conventional Wisdom?", but I do get cautious when people start speaking in terms of absolutes.

I can't do 70-80 mile weeks right now. My absent posts from November, December, and part of January were reflective of my state of mind and motivation.

I love being a part of the Ultra/trail community. This blogging thing started when I took a leave of absence from work a few years ago, and turned into this.

I can take the criticism, and any crap anybody wishes to deal my way. At the end of the day, the race clock tells all.

If I can finish 1 hour behind people like Dehart, I am happy. If I pull off a good race now and then, even better.

Nothing beats running with the ultra gang, telling stories, drinking home brew, and sharing a common bond that only they seem to understand. And none of us seem to be able to explain.

Thanks for reading.

I am now getting fired up again and having fun.

Sorry for the typos and grammatical errors. No proofread tonyte

Adam Wins

2010-02-23T15:39:00.005-06:00

I could not maintain the pace after 1k, and came in 2k at 7:03. A far shot from 6:40.

First 5 laps (200 meter track) I was tracking 38-42 seconds. Came in the mile at 5:36 and sucked wind for the last 200 meters.

It was fun. My buddy Jim Sheehan was there doing one of his final workouts before next weeks big events, and his buddy Bod (former Moundview HS coach) was there timing us. Many of you probably know him.

It was a good time, and good to get a real scenario trail on a measured course. Have not done track work in A LONG time.

I am thinking of going back to Irish for a day 10 Miler as a benchmark from last year (yes, Steve, I was already thinking it).

A full response to all of the skeptics tonight or tomorrow.

I was actually under the impression that only 3-4 people even read this darn thing anymore. Thanks for everybody's "concerns".

Oh yeah...... those of you comparing me to Adam at Superior last year failed to mention that I dropped out of the race too. Does that mean my high mileage training was flawed? Ahhh.... gas on the fire

Small Milestones and The Really Important Stuff

2010-02-21T19:00:00.003-06:00

First the Small Milestone.

After getting beat to a pulp in the CF gym last week, my runs suffered. I was supposed to do a 10 mile Time Trial mid week. 3.5 miles into it, I was just not into it. Did four, and was dizzy. Mild panic set in. Here I am thinking "100 Miles is a lot longer than four". It was only a day after the killer workout, and a couple of long days on the road (I was also in a crappy hotel fitness room).

Took the next day off.

Did a crappy sprint interval workout on Friday.

Got my butt "tabatad" yesterday with my wife calling out the times. That was.... fun.

Had to do 20 Min Time Trial today. I was sore from the Sumo Deads and squats, but it's all mental, right?

Was able to pull off 3.21 miles in 20 minutes. This was supposed to be "As much distance as you can cover" in that time, but I left some on the table.. A lot actually. I was afraid of a serious bonk, and needed some self esteem.

Could have banged out an 18 something 5k no problem. Yes, it is treadmill, but not in race enviro. Maybe I should do one of those evil 5ks.

So I call that a good workout.
****************

The really important stuff.

Homebrew.

I put together a Sweet Stout, highlighted with Cocoa and fermented with coffee. I made one last week, and upped the ante on the batch today.

Pulled off a SG of 1.069! That means around a 6.8% ABV kids.

Active krausen in less than an hour!

77% mash efficiency.

How about that, Steve?

We have a new State Champion in Minnesota in......

2010-02-20T18:50:00.002-06:00

Concept 2 Rowing.

Yes, Adam Harmer took first place at the competition down in Rochester today. He used his skills as a runner/pacer to row a smart race.

2 Kilometers in 6:49. That is the time I now have to beat running on Tuesday morning.

Great job Adam.

On a funny note, he said a lot of the guys there were dressed in all of this technical gear. Hmmm, why would you need aerodynamic clothing for a stationary rower? And it's not like wicking clothes will help you in a 7 minute competition. Oh well, maybe I am ignorant. Okay, strike the maybe.

Fear and Loathing in Metcon Land

2010-02-20T08:53:00.004-06:00

What is a Metcon?

I took this from one of the CF Forums, Eugene Allen does a great job of explaining it.

The meta part of the word is for metabolic and that has to do with your energy systems. You have certainly heard and used the word metabolism and have a sense for slow and fast metabolisms. Some people walk by a bakery and gain two pounds and others shove everything they can get their hands on down their pie hole and never gain a pound. Metabolic - energy systems.

The con is easy, that's just conditioning and the contraction metcon is shorthand for the CrossFit methodology for improvement of the cardio vascular and cardio respiratory systems through a variety of functional exercises executed at high intensity.

Another person described a metcon as:
The metcons are the ones where you want to puke, and lay around for a while on the floor afterward.

While initially, one would think "Okay, but this type of training is totally contrary when training for a 100 mile race" (especially when I am up against "The Fastest Matt".

Well, check out this article. Again, I don't know if it will work for me, but more of the reasoning why I am trying this "scheme".

The drawback to these is.... well.... they just kill you. Not just the pukie feeling, but you start to get dizzy and loose grip on reality. They are also workouts you have to be 100% prepared for when going in.

I write this as I am putting off doing one right now
"Tabata this!"

"Tabata This!"

Tabata Row (substitute Sumo Dead Lift High Pull ups - google it)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

It is a little confusing, but the scaled forum does a good job explaining it.

The fun thing about these, is you can easily compare yourself to others (not that I do it a lot, but it is interesting to see how I match up).

So if you are interested, do "Tabata This!" this weekend and let me know what your points are.

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My 2k run will be on Tuesday due to the indoor track having an event today.

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Weird work schedule for the coming week. I will be at the MSP Home and Garden show all Wed-Sun. If anybody is going, come by the Premium Waters booth and ask for Matt the coffee guy. I will make you a cup of joe.

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Update "Tabata This!"

My Score = 45 (fewest # in 8 sets)
SDHP - 10
Squats - 14
Pull ups - 4
Push ups - 7
Sit Ups - 10

This better work

2010-02-16T17:37:00.004-06:00

....I mean, these workouts better pay off because I am getting my rear end handed to me.

On the road this week, decided after my last appt. of the day to stop by a Crossfit affiliate gym. Small fee, they let me work out and use their stuff. Herb, the owner, even gave me some coaching. Great guy, and took the time to show me where I was cheating. He also brought weights over to me during the sets so I wouldn't have any down time. Uhhh... ouch.

The Crossfit community, I am learning, is a different breed. Not like you would think, though. The founder isn't trying to get rich off of it, and is not trying to make it "big" in the traditional capitalists sense. He just wants a strong group of affiliates producing "fit as shit" athletes. They are not trying to convince people of their way, they are trying to challenge you to a new level.

So my experience today was pretty cool. It can be initimidating to walk into a gym which looks like it should be ground zero for mixed martial arts training. People just tyring to get fit.

I wanted to do what looked like to be a killer workout. I decided for the "pack" level, and scaled it down even more in a few areas. (I can't do muscle ups, and my squat cleans need some work).

Here it is
75 pound squat clean - 10 reps
20 toes to bar (hang on a pull up bar and swing your feet up so your toes touch it)
20 box jumps (24 inches)
10 mucsle ups (ended up with rings at about 5.5 feet and did jumping muscle ups)
25 lb dumbell push press (one in each hand)
20 double unders (I was thinking of you, Andrew)
95 pound thrusters - 10 reps
20 pull ups
20 burpees - almost turned into pukies
200' walking lunges with 25lb plate overhead

Time - about 27 miuntes.

About halfway throuh, I started thinking "what I am doing?" and "This better work". 100 miles is a long way. So was this one.

I am still supposed to do a running workout tonight. I might put it off until tomorrow.

***********************

Great job to Dr. Nic at Run Toto Run. I lost my life's savings on that one.

Brian P. keeps raising the bar with his performances, 3rd place overall.

Of course, Helen and Val getting 1st and 2nd respectively.

Looks like everybody is upping the ante.

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And in case you didn't know, I have another challenge with Adam, "Mr. Primal".

I have to run faster in a 2k than he can row on a concept 2 rower.

I think I have to beat 6:41. I think I have it in the bag, but we will see. I am going to try and do it on Saturday.

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And my warm weather Sunday running buddy will be competing in the World Masters Indoor Track Championships in 2 weeks. He will be doing the 800M and 1500M in the 60-65 age class. Representing Team USA! Hopefully I didn't slow him down.

This Week - The Good, The Bad, & The Ugly

2010-02-12T17:04:00.002-06:00

I decided to be more cliche today, hence the title.

From this week:

The Good
1 - Completed this workout
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
I did this at a Bally's in Brookfield, WI. I had a lot of strange looks. Took 31 minutes

2 - Got to run with the Lapham gang on a fresh 8-12" blanket of snow.

3 - Did the squat workout on Wed with no problems.
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

The Bad
1 - See #1 above. It got ugly really quick. I finished, but it gone bad.

2 - See #2 above. I got dropped, or as they say it at Lapham "#%@&$#*", at the top of the peak. Jeff and Robert left me hanging out to dry (the squats from that morning caught up to me, as well as the extra 1/2 hour with Todd E.).

3 - Failed "Stephen" on Monday.

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Made it to 7 reps on the Knees to elbow on the 25 rep set, and was done. Was dizzy and gone for about an hour.

4 - Only made it 2 rounds on this one.
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

And, I scaled down the clean to 95 pounds on the second round.

The Ugly
1 - See #1 above. I was a sad heap tredging through that snow at the 2 hour mark.

2 - See #2 above. It got ugly in the end. 2 reps on the pull ups and then a short break.

3 - #3 above. Knees to elbow are not fun.

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I was asked why I spend more time running with the Lapham gang than any of my fellow Minnesotans'.

The answer is simple.

With my job, I actually have more business in WI than I do in MN. When I am on the road, it is easy to go out for a fun run if I don't have to work with customers. When I am traveling a lot, it is hard to bail on the family when I am home.

I will start venturing out in March.

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Entering Zumbro tonight.

Game on