The Good and the Bad

It's been a good week of training. I got 4 of my 9 runs in on trails, plus some of the other 5 runs were on trails some of the time. Tuesday was my big workout of the week. I decided, or more accurately my body decided and I just learned to listen, that I would only plan one important workout for each week. I generally plan a second workout of lower intensity or abbreviated in some way. If I'm not feeling it, I don't do a second workout. I do try to get in something longish one day a week, long for me being anything 15 miles and over in one run. This was my adjustment to getting older and my body not recovering as quickly. It has worked pretty well for the last couple of years.

So back to Tuesday, I did 10 x mile with 1 minute recovery. I hadn't done that many mile repeats since the fall of '09. I did the first 9 in 5.58 and the 10th in 5.57. (In '09, it was 1-9 in 5.56 and 10th in 5.55.) I was very encouraged by the workout to say the least. It was a good sign my fitness is coming back from my layoff. Plus, I wasn't too fatigued in the following days, just a little dullness in the legs.

Saturday, Cory and I went back out to Longbottom to do a 17 mile loop up the mountain, across the Blue Ridge Parkway, and back down. It has about 2600' of climbing, so not too tough a run. It passed quickly for both of us and had a little comedy. Cory had just recently run 15 with me out there which was his longest run. At the vehicle I recommend he carry a small bottle, plus I gave him some food to carry. He decided against the bottle since there was one creek to get water at. He also decided on just the Clif Bloks, so just 100 calories for the 2 and 1/2 hours. I said it was doable, but if he got hungry or thirsty, I may not share. It's a little of every man for himself. The final set up is that it was warm at the bottom, 50s. As we neared the top, the temp had definitely dropped more than weather.com was predicting for the top of the mountain. Add the strong winds and the wind chill was right at 30 degrees. (I checked when I got home.) I had gone gloveless and singlet, but thankfully with arm warmers. My hands are very sensitive to cold and were turning various shade of red and white by halfway across the 7 mile along the BRP. Cory ended up carrying my bottle so I could keep my hands pulled up in the arm warmers. Of course he teased me a little about the whole thing. My hard, "every man for himself" side at the bottom had turning into the beggar in the cold. I told him he was my hero for the day. It only sort of evened out as he finished off the bottle on the way down when he started to bonk a little. At the bottom again, it was warm and Cory finished the run shirtless. Cory is going to be a tough trail racer if he decides racing is worth his time at some point. It was a fun day on the mountain even with the severe weather change.

I hadn't planned on it but I went back out to that area again today. I ran up the mountain on the Mountain to Sea trail through Stone Mountain State Park just a little east of Longbottom. It is 2600' of climbing as well. (The Highgear watch I have is awesome.) I was prepared for the weather difference today. I was rolling pretty good too, which I wasn't really trying to do. (Average HR: 142) It was the fastest that I've ever run that trail. I've been getting in some good time in the mountains this month. Hopefully it'll be good for my strength and fitness, but I don't care too much. It has been good for my spirit. I'm looking forward to some racing. I have Uwharrie 20 Mile on Feb. 4, probably the Ugly Mudder in PA on Feb. 26, and the big one, Nueces 50 Mile on Mar. 3. Nueces is the USA 50 Mile Trail Championship and I'm hoping to get my 8th top 3 at a Championship. Of course, 1st would be favorite top 3 position. My 7 top 3 placings are all 3rd.

I almost forgot to write about the bad, maybe that's good. I had a x-ray on Wednesday and the ulna in my left arm is not healing. So 2 more months of not using my left arm. That will take me to 5 months. So now I start a bone stimulator. The atrophy in that arm is becoming very noticeable, kind of comical and sad. If God's yoke is well-fitted, it's not always comfortable.

Quotes out of context:

Alison, "I've already licked myself."

Jason, "Not all goats' beards grow evenly."

Cory, a 23 year old, "I've seen everything."

The original is still the best. Andrew Hinde, "I don't know why dead cows have to go so fast."

Training Weeks of February 13 - February 20

Week of February 13

Total mileage: 57

Races: Pilot Mountain Payback Marathon 1st 3:05.56 CR

Sun - Off

Mon - Afternoon 8m @7.24 Total - 8

Tue - Morning 4m @7.50; Evening 6m @7.43 Total - 10

Wed - Evening 6m slow w/ Abran marking the PMPB course Total - 6

Thu - Afternoon 4m slow w/ Stacey Total - 4

Fri - Afternoon 4m @7.15 w/ strides Total - 4

Sat - Morning 25m - Pilot Mtn. Payback Marathon(24 miles) 4400' climbing

3:05.56 - 7.45 Avg. Total - 25

Week of February 20

Total mileage: 60

Races: Hardcore Serious Trail 10K 2nd 42.15

Sun - Off

Mon - Evening 10m @7.35 Total - 10

Tue - Morning 4m @7.36; Evening 8m @~7.30 Total -12

Wed - Morning 4m @7.29; Afternoon 8m - Hills- 830m@5.23 pace, 700m@5.23 pace,

565m@5.17 pace, 320m@5.00 pace Total - 12

Thu - Afternoon 8m @~7.34 Total - 8

Fri - Afternoon 8m @~7.20 Total - 8

Sat - Morning 10m - Hardcore Serious Trail 10K(~7m?) 42.15 Total - 10

There is a 7th grader who runs with our high school group some named Elvis. His older brother ran at the high school a couple of years ago and Elvis started coming with him this summer. A week or so ago, Elvis asked if anyone has ever run across all seven continents. I said I didn't know of anyone, but I wasn't sure. Elvis said he wants to be the first and asked if I would help crew him. He said that he wanted to be an ultra runner when he gets older. After a little more conversation, he asked me, "Are you an ultra runner?" Yes Elvis, I am. He had been looking on the internet about various extreme running adventures. I'd say most, if not all, of the kids I work with wouldn't know I was an "ultra runner." They just know I run longer races than normal, they're busy being teenagers. It was a fun conversation with Elvis. He asked what I thought of his future plans and if they were crazy. I told him to keep dreaming big things and imagining what it'd be like to do them. Crazy dreams keep us smiling.

Training Weeks of January 23 - February 6

Week of January 23

Total mileage: 90

Races: none

Sun - Off

Mon - Morning 4m @7.47; Evening 10m @7.50 Total - 14

Tue - Morning 4m @7.44 Total - 4

Wed - Lunch 10m - 6 x Haynes Hill(1/4m ~8%) 1.33, 1.32, 1.32, 1.32, 1.32, 1.32;

Evening 6m @7..30 Total - 16

Thu - Morning 6m @7.53; Afternoon 11m @7.18 Total - 17

Fri - Morning 10m @7.32; Evening 6m @7.28 Total - 16

Sat - Morning 20m @8.34 at Stone Mtn. ~3000' climbing, ~6m in snow;

Evening 3m @8.13 Total - 23

Week of January 30

Total mileage: 40

Swim total: 1/2
Races: Uwharrie Mountain Run 20 Mile - 4th - 2:37.34

Sun - Off

Mon - Afternoon 5m @~8.00; Evening swim 1/2m @18.11 Total - 5

Tue - Afternoon 4m @7.23 Total - 4

Wed - Off

Thu - Afternoon 5m @7.25 Total - 5

Fri - Morning 4m @7.50 Total - 4

Sat - Morning 22m - Uwharrie Mountain Run 20 Mile(20.5) - 2:37.34 Total - 22

Week of February 6

Total mileage: 72

Swim total: 1
Races: None

Sun - Off

Mon - Morning 4m @7.46; Evening 8m @~7.50 Total - 12

Tue - Afternoon 9m @~7.25 Total - 9

Wed - Afternoon 9m - 4m progressive run w/Raul - 6.10, 6.05, 6.00, 5.47;

Evening swim 1/2m @17.45 Total - 9

Thu - Afternoon 8m @~7.25 Total - 8

Fri - Morning swim 1/2m @ 17.41; Evening 6m @~7.54 Total - 6

Sat - Morning 28m @~8.55 - Mt. Mitchell course(Rainbow Tr. to Steppes Gap and down)

~ 4000'+ of climbing w/ Mark Lundblad Total - 28

On January 29th I had a good run at Stone Mountain State Park. I was doing an easy long run up the mountain, about 1400' to 3400'+. It is about 6 miles from the trailhead to the Blue Ridge Parkway. The top half of the climb still had about a foot of snow on the ground which actually was fun to run in, especially coming down. On the way down, I wanted to run more free and condition my quads to downhill running. I was running 5.30-6.00 pace a lot of the last 3 miles. At the bottom I ran up to Wolf Rock and back to get 20 miles. I did a short 3 mile run that evening and felt fine. Sunday morning I knew I had screwed up. My quads were sore, the fast downhill running. I didn't think my legs were that de-conditioned to downhills, but I hadn't done any long downhills in a while. I chopped my milage back for the week, hoping I could get my legs back for Uwharrie Mountain Run. The first race in the La Sportiva Mountain Cup.

Jared Scott came out from Arizona and stayed with some friends of mine. He followed us over to the pre-race dinner. Sean Andrish was there and it was good to talk for a while. We talked about meeting up to do ultra sometime this year. Jared, Alison, and I drove over near the start to camp in our cars. A large truck pulled up shortly after we got there and guy came over. He said not to be alarmed by all the guys running around with rifles, they were doing a military exercise. It rained a good bit on Friday and some overnight. I did a short warmup with Ryan Woods and Scott Williams. The rain stopped just before the start, so the course was muddy and waterlogged. Within the first mile I was settled into 4th. I was by myself all day and never had legs. I was off, it probably cost me one place. Not knowing the course, I kept questioning how slow I was going. I knew I was a bit slow at the 8 mile road crossing. When I hit the aid station that said 17 miles, my increasing slowness was confirmed. Oh well. I had a good day running trails in the mud. I had been thinking about my running lately and it's place in my life and my faith. Here is a apocryphal story (not in the Bible) that I had read the week before the race:

One day Jesus said to his disciples: “I’d like you to carry a stone for me.” He didn’t give any explanation. So the disciples looked around for a stone to carry, and Peter, being the practical sort, sought out the smallest stone he could possibly find. After all, Jesus didn’t give any regulation for weight and size! So he put it in his pocket. Jesus then said: “Follow Me.” He led them on a journey. About noontime Jesus had everyone sit down. He waved his hands and all the stones turned to bread. He said, “Now it’s time for lunch.” In a few seconds, Peter’s lunch was over. When lunch was done Jesus told them to stand up. He said again, “I’d like you to carry a stone for me.” This time Peter said, “Aha! Now I get it!” So he looked around and saw a small boulder. He hoisted it on his back and it was painful, it made him stagger. But he said, “I can’t wait for supper.” Jesus then said: “Follow Me.” He led them on a journey, with Peter barely being able to keep up. Around supper time Jesus led them to the side of a river. He said, “Now everyone throw your stones into the water.” They did. Then he said, “Follow Me,” and began to walk. Peter and the others looked at him dumbfounded. Jesus sighed and said, “Don’t you remember what I asked you to do? Who were you carrying the stone for?” - Elizabeth Elliott

I thought about "who am I carrying the stone for" often through the race. Then late in the race I thought I should have picked up a smaller rock. That made me laugh at myself.

This past Saturday I drove up to Asheville to do a long run with Mark Lundblad. We ran a large portion of the Mt. Mitchell Challenge course. We had some snowy sections and few icy areas. I enjoy the added variety of surface. Mark is one of my favorite people to run with. We seem to have similar running styles and paces, which is nice. He either tolerates my talking or likes it. I enjoy the conversation. I think I had looked at my watch twice when I saw 2 hours. On the rare occasions that Alison and I run together, we barely speak. Really Alison prefers to run alone. On a run with Alison this past fall, I commented on her running faster when I'm with her. She said that she doesn't like people behind her. Knowing what she'd say, I said that I could get in front. Alison said, "I don't like people in front of me." Interestingly we talk a lot at other times, Alison just doesn't like to talk running. I run alone most of the time and especially most long runs. I hope to get together with friends for more runs this year and cut some races. I left Saturday's long run feeling recharged and I need more of that.

Training Weeks of January 9 & January 16

Week of January 9

Total mileage: 10

Swim total: 2 1/2
Races: none

Sun - Off

Mon - Off

Tue - Evening - Swim 1/2m

Wed - Evening - Swim 1m @34.46

Thu - Off

Fri - Afternoon 4m @9.42 at Pilot Mtn. SP; Evening - Swim 1m @34.09 Total - 4

Sat - Lunch 6m @8.51 Total - 6

Week of January 16

Total mileage: 89
Races: Charlotte Running Co. Trail Race 13.1 - 2nd - 1:24.01

Sun - Lunch 6m @8.05; Evening 4m @8.08 Total - 10

Mon - Afternoon 8m @8.15; Evening 4m @7.53 Total - 12

Tue - Morning 4m @7.41; Afternoon 8m @7.52 Total - 12

Wed - Afternoon 8m @7.42; Evening 4m @7.31 Total - 12

Thu - Morning 4m @7.43; Afternoon 8m @7.42 Total - 12

Fri - Morning 4m @7.39; Afternoon 6m @7.25 Total - 10

Sat - Morning 17m - Trail half-marathon @~6.27 avg.; Evening 4m @8.05 Total - 21

I believe that is the most sore that I have been after a race. I gain 9 lbs. in 24 hours, basically swelling I think. The swelling in my legs peaked on Monday morning. Not only did my muscles feel stretched but the skin in my calves got to feeling stretched. I lost about 3 lbs. on Tuesday, then lost the other 6 on Wednesday, returning to the same weight as the night after the race. Not all the soreness left until the 11th day. I was 147 on Sunday evening. I haven't seen that weight since an extended injury break in the early 2000s.

The Charlotte Running Co. Trail Half-marathon went okay. My legs were dull and had no pep to them. It was good motivation to do a long tempo effort. I went out easy in around 6th place. Kevin Lisska got an early lead of over a 1 minute and I was never able to run him down. He finished 1.13 in front of me in 1:22.48. It was a good day out some different trails, but races are getting so expensive. I think I'm going to have to cut back on races just because of entry fees!

Training Week of January 2

Joe Pursaitis, Co-RD, Dave James, Dave Mackey, Jason Bryant

Week of January 2

Total mileage: 77
Races: Bandera 100K 3rd 8:57.19

Sun - Afternoon - Swim 1m @34.44

Mon - Afternoon 9m - Track tempo 3.5m - 20.00 @5.43 avg.(5.44, 5.42, 5.42, 2.51) Total - 9

Tue - Off (Chiropractor)

Wed - Afternoon 6m @7.25 Total - 6

Thu - Off

Fri - Afternoon 3m walk/hike

Sat - Morning 62m - Bandera 100K - 8:57.19 Total - 62

Bandera 100K was host for the USA 100Km Trail Championship. I had this race on my race schedule since the fall, then 5 weeks ago it was made the championship. Since then the competitive field really expanded, Geoff Roes, Dave Mackey, Dave James, Chikara Omine, Dan Olmstead, Mark Godale, Steven Moore. The course was a two 50k loop course with short steep climbs and descents. The first 1/3 of the loop had three climb and was technical and rocky. The middle 1/3 was flatter and more runnable. The last 1/3 had 5 climb and was the most technical and rocky. My goal was give myself a shot at winning. So I had decided to take some risk and go out a little harder, which I did. I ran the first loop in 4:05 and I was 22 minutes behind the leader! Everyone when out fast. I didn't try to stay with anyone, which obviously I did not. I was just trying to hang it out there a little more for myself.

I ran most of the first loop in 6th, moving up to 4th in the last 10 miles of the first loop. At 50k Geoff Roes dropped so I was now in 3rd. My legs were not feeling good at 50k, but I thought maybe I got a shot if I can hold a reasonable pace. That thinking was short lived. I closed on David James to the next aid station and then I became a survivor. I had gotten about a 1 minute lead on Dan Olmstead near the end of the first loop. He stayed close to that throughout the rest of the race. He was often coming into the aid stations as I was leaving. I noticed that I was actually doing better on the more runnable sections, which is not typical for me. So I decided to try and gain an advantage on these sections so I could walk more of the climbs and descents. Obviously my quads were shot. The 2-3 foot drops off rocks and the super steep down grades in the last 10 miles were really rough on me. I actually spent most of the second loop tell myself that I would walk in, once Dan caught me. So the stubborn side of me tried to keep him from catching me. The mental games we play with ourselves in races? The second loop was 4:52, ouch. Most everyone slowed about 50 minutes on the second loop. Dave Mackey destroyed the course record by about 1 hour in 8:16.48 with the win. Dave James was second in 8:33.36. I was third in 8:57.19, and Dan Olmstead right behind me in 8:57.42. We were all under the last years course record, 9:16.

I have no regrets on taking the risk, I doubt it cost me a place. Plus I think I learned more about myself. More toughness, there is a limit to this right? Also if I could have run on flat, runnable ground, I could have run another loop and probable at ~8:00 to 8:30. I'm still pondering what that means; poor race fueling, pacing, training inadequacies? When I was in a group early in the first loop, someone commented on the fact we were racing for a top five. I said, "I'm not." I was racing to win. I don't care who is there, I'm not ready to surrender on the starting line. Maybe it's the stubborn, bull-headedness in me or my delusional view of my world. But I'm not going to start giving out congratulatory handshake at the starting line. I'll choose delusion at this point in my life and maybe I can steal a few more races.

Hope to see some of you at race soon. We can all be delusional.

Training Weeks of December 5-December 26, 2010

No Worries, Photo from December 2006

I was hit by pickup cycling. This is kind of how I started doing ultras.

Week of December 5

Total mileage: 80
Races: none

Sun - Morning 8m @~8.00 w/ dd and Paul; Evening 4m @7.40 Total - 12

Mon - Morning 4m @7.20; Afternoon 4m @~7.20 Total - 8

Tue - Afternoon 30m @7.22 Total - 30

Wed - Off

Thu - Afternoon 10m - 4 x 200, 200, 400(36, 36, 74 - 36, 36, 74 - 36, 35, 73 - 35, 36, 73)

= rec. Total - 10

Fri - Morning 4m @7.20; (Chiropractor visit); Afternoon 6m @~8.00 Total - 10

Sat - Lunch 6m @~7.45; Evening 4m @~7.45 Total - 10

Week of December 12

Total mileage: 62
Races: none

Sun - Off

Mon - Morning 4m @7.20; Afternoon 9m - Dobson Tempo ~3.4m @5.47 avg. Total - 13

Tue - Morning 4m @7.15; Afternoon 8m @~7.30 Total - 12

Wed - Afternoon 25m @~7.30 Total - 25

Thu - Afternoon 2m @8.16(Very icy) Total - 2

Fri - Afternoon 10m @7.40 Total - 10

Sat - Off

Week of December 19

Total mileage: 80
Races: none

Sun - Afternoon - Swim 1m @35.10

Mon - Morning 4m @7.20; Afternoon 10m @~7.15 Total - 14

Tue - Morning 8m @7.30; Afternoon 6m @7.30 Total - 14

Wed - Morning 4 1/2m @7.25; Afternoon 8m @7.35 Total - 12 1/2

Thu - Morning 5m snowshoe @9.12 - 5m run @7.57; Evening 4m @7.42 Total - 14

Fri - Morning 5m snowshoe @9.34 - 4m run @8.03; Evening 4 1/2m @7.26 Total - 13 1/2

Sat - Morning 12m @7.48 Total - 12

Week of December 26

Total mileage: 55
Races: none

Sun - Afternoon 8m @9.36 at Great Seal SP, Ohio in snow Total - 8

Mon - Lunch Swim 1m @35.46

Tue - Morning 4m @8.40; Afternoon 9m - Stanley Mill Tempo 3 1/2m @5.50 avg. Total - 13

Wed - Morning 4m @8.00; Afternoon 8 1/2m @7.35 w/ strides Total - 12 1/2

Thu - Off

Fri - Lunch 8 1/2m @7.23 w/ strides Total - 8 1/2 (Chiropractor visit)

Sat - Morning 9m @7.11; Evening 4m @~7.42 Total - 13

December Milage: 307

2010 Totals:

Run - 2797 miles

Bike - 363 miles

Swim - 3 miles

Canoe - 1 mile

Seven weeks with no races!!! What is wrong me me? Or right, some would say.

Bandera 100K, USA 100Km Trail Championship, coming up next Saturday in Texas. Probably not the most fit I've been in the last year, but the most healthy since March.

My back is much improve since November 12, had x-rays with my chiropractor. He found an odd kink at my L2 that was unnoticeable without x-rays. He was amazed by the 40 degree kink in my neck. He said that is still from getting hit by the pickup truck a few years ago, Dec. 27, 2006. As you can see from the photo, my face got slammed into a gravel driveway. The driver never saw me, he was doing about 55. I'm also trying to add a swim weekly to help my back, plus adding a couple more stretches for hip flexors and glutes.

Training Weeks of October 10-November 28, 2010

Week of October 10

Total mileage: 32
Races: Tussey MountainBack 50 Mile DNF

Sun - Off

Mon - Off

Tue - Afternoon 4 1/2m @~7.15 Total - 4 1/2

Wed - Off (Chiropractor visit)

Thu - Afternoon 3 1/2m @~7.30 Total - 3 1/2

Fri - Off

Sat - Morning 24m - Tussey MountainBack - DNF Total - 24

Week of October 17

Total mileage: 34
Races: Ace's New River Gorge-ous(~14 miles) 1st 1:34.04

Sun - Off

Mon - Off

Tue - Afternoon 2m @~8.30 at CC conference meet Total - 2

Wed - Afternoon 4m @~7.30 Total - 4 (Chiropractor visit)

Thu - Afternoon 4 1/2m @7.00 Total - 4 1/2

Fri - Afternoon 5 1/2m @~8.00 Total - 5 1/2

Sat - Morning 18m - Ace's New River Gorge-ous(~14 miles) - 1:34.04 Total - 18

Week of October 24

Total mileage: 25
Races: none

Sun - Off

Mon - Afternoon 6m - FRP 3 x 800 with 4.30 rec.(2.37, 2.34, 2.34) with kids Total - 6

Tue - Afternoon 4 1/2m @~7.30 Total - 4 1/2

Wed - Afternoon 5m @~7.40 with kids Total - 5 (Chiropractor visit)

Thu - Afternoon 5 1/2m @~8.20 with Elvis(7th grader) plus strides and drills Total - 5 1/2

Fri - Off

Sat - Morning 4m @~7.30 Total - 4

October Milage: 161

Week of October 31

Total mileage: 66
Races: Gibson Park Trail 4.7 Mile 2nd 29.14

Sun - Morning 14m @~8.15 at FRP with Alison; Afternoon 6m @~7.30 with cory Total - 20

Mon - Lunch 4m @~7.25 Total - 4

Tue - Afternoon 9m - 6 x 300 w/ 300 rec.(.53, .53, .52, .52, .52, .50) w/ kids Total - 9

Wed - Afternoon 9m @~7.33 with strides and drills Total - 9

Thu - Morning 8m @~8.00 on Boone Fork Trail with Ryan Woods Total - 8

Fri - Afternoon 4m @~7.30 with kids Total - 4

Sat - Morning 8m - Gibson Park Trail Race 4.7 mile - 29.14; Afternoon 4m @~7.30 Total - 12

Week of November 7

Total mileage: 70
Races: King Make-a-Wish 5K 1st 17.46

Sun - Lunch - Swim 1/2m

Mon - Afternoon 20m @~7.46 at FRP Total - 20

Tue - Afternoon 10m @~7.45 Total - 10

Wed - Afternoon 9m - 3.4m tempo @5.53 avg. Total - 9

Thu - Morning 4m @7.46 with 4 x 100 strides; Evening 8 @7.30 Total - 12

Fri - Afternoon 4m @~7.50 Total - 4 (Chiropractor visit, took X-rays)

Sat - Morning 10m - King Make-a-Wish 5K - 17.46 - 5.44 avg.; Evening 5m @7.50 Total - 15

Week of November 14

Total mileage: 80
Races: none

Sun - Off

Mon - Morning 4m @7.31; Afternoon 8m @~7.38; Evening - Swim 1/2m Total - 12

Tue - Morning 4m @7.35; Afternoon 9m - 2 x Turkey Ford Hill 1 Mile(~3-4%) (5.57, 5.57)

Total - 13

Wed - Morning 4m @7.38; Afternoon 8m @~7.40 Total - 12

Thu - Morning 4m @7.28; Afternoon 9m - 3 1/2m tempo - 5.46 avg. Total - 13

Fri - Morning 4m @7.34; Afternoon 8m @~7.46 Total - 12

Sat - Morning 18m @~8.20 at FRP w/ Alison Total - 18

Week of November 21

Total mileage: 65
Races: none

Sun - Morning 20 1/2m @7.52 at Salem Lake Total - 20 1/2

Mon - Off

Tue - Morning 4m @7.38; Afternoon 8m @~7.00 with strides(16s) and drills Total - 12

Wed - Off

Thu - Morning 8 1/2 - Pilot Mtn. 2.25m ~9% - 18.53; Evening 4 @8.08 Total - 12 1/2

Fri - Morning 4 @7.52; Evening 5 1/2 @7.50 Total - 9 1/2

Sat - Morning 7m @~7.45 on Tanawha Trail with Ryan; Evening 3 1/2 @7.51 Total - 10 1/2

Week of November 28

Total mileage: 70
Races: none

Sun - Off

Mon - Afternoon 12 @~7.25 Total - 12

Tue - Morning 5m @~7.20; Afternoon 10m @~7.20 with strides(16s) and drills Total - 15

Wed - Morning 4m @7.20; Afternoon 8m @~7.20 Total - 12

Thu - Afternoon 5m @~7.05 Total - 5

Fri - Morning 4m @~8.00; Afternoon 8m @~8.00 w/ Dave Dunham and Paul Kirsch

Total - 12

Sat - Morning 4m @~8.00 w/ DD, Paul, & Nancy; Afternoon 5m @~8.00 w/ DD;

Evening 5m @~8.00 w/DD & Paul Total - 14

November Milage: 288

Training Weeks of August 15-October 3, 2010

StumpJump 50K Race Strategy or JB Hieroglyphics

Week of August 15

Total mileage: 37
Races: Taos Up and Over 2nd 57.08

Sun - Off, Back very unhappy

Mon - Lunch 9m @~7.24 on Boone Fork Trail with Ryan Woods Total - 9

Tue - Evening 8 1/2m - 3 1/4m tempo @~6.00 avg. with high school kids Total - 8 1/2

Wed - Lunch 4m @~10.00 in mountains Total - 4

Thu - Evening 5m @~12.00 in bigger mountains Total - 5

Fri - Off

Sat - Morning 10 1/2m - Taos Up and Over - 57.08, split 35.49 up;

cooldown with Jason Taylor Total - 19 1/2

Week of August 22

Total mileage: 18
Races: Continental Divide Trail Race 10th 46.44

Sun - Off

Mon - Off

Tue - Afternoon 6m - 4m tempo @~6.05 with high school kids Total - 6

Wed - Off

Thu - Afternoon 2m @~7.30 Total - 2

Fri - Off

Sat - Morning 10m - Continental Divide Trail Race - 46.44 Total - 10

Week of August 29

Total mileage: 39
Races: none

Sun - Off

Mon - Lunch 3m @~8.00 Total - 3

Tue - Morning 1 1/2m; Afternoon 5m @~7.30 at Fisher River Park Total - 6 1/2

Wed - Afternoon 5m @~7.30 Total - 5

Thu - Afternoon 8m - 3x 5/2 minute fartlek on trails at FRP; 2 x 600 on grass

with 5 min. rec.(1.50, 1.52) Total - 8

Fri - Morning 6 1/2m @~10.00 or more; up and down mountains Total - 6 1/2

Sat - Morning 10m @~10.00, maybe 12.oo; up and down big mountains Total - 10

August Milage: 149 1/2

Week of September 5

Total mileage: 52
Races: Fisher Farms 10 Mile 1st 1:09.06

Caldwell County CC Inv. Coach's Race 2500 meters 2nd 8.07

Sun - Morning 11m - Fisher Farms 10 Mile - 1:09.06, 6.55 avg. Total - 11

Mon - Lunch 5 1/2m @~10.00 Total - 5 1/2

Tue - Morning 2m @~7.30; Afternoon 8m - Caldwell County CC Inv.

Coach's Race 2500 meters - 8.07 Total - 10

Wed - Evening 8m @~10.20 up and down Fisher Peak from Low Gap Total - 8

Thu - Afternoon 8 1/2m @~7.40 with 4 x 100 meter strides(16.0, 16.0, 15.4, 15.3)

Total - 8 1/2

Fri - Lunch 9m - Bluff Mtn. up @ 12.00, down @6.10;

Grayson mtn. up @ ~10.00, down @ ~6.30 Total - 6 1/2

Sat - Off

Week of September 12

Total mileage: 63
Races: none

Sun - Morning 14 1/2m at Stone Mountain SP - lots of up and down Total - 14 1/2

Mon - Morning 2 1/2m; Afternoon 7 1/2 - 4 x 1 mile with 1 min. rec. (5.49, 5.47, 5.46, 5.43)

@Fisher River Park; Evening 2m Total - 12

Tue - Lunch 12m @~9.15 Total - 12

Wed - Lunch 5 1/2m @~10.00 Total - 5 1/2

Thu - Off

Fri - Morning 8 1/2m; Evening 3 1/2 @~7.10 with 4 x 100strides(16s) Total - 12

Sat - Morning 7m @~9.15 at Hungry Mother SP, VA - up and down Molly's Knob Total - 7

Week of September 19

Total mileage: 30
Races: Greensboro XC Inv. Open 5K 2nd 17.23

Sun - Off

Mon - Afternoon 15m @7.36 at Fisher River Park with high school kids Total - 15

Tue - Afternoon 6m @~7.40 Total - 6

Wed - Afternoon 1m @~8.00(felt crappy and unmotivated to hurt for a slow run) Total - 1

Evening - Canoe 1m on Yadkin River - 30 min.

Thu - Afternoon - Bike 22m @19.5 mph

Fri - Off

Sat - Morning 8m - Greensboro XC Inv. Open 5K - 17.23 Total - 8

Week of September 26

Total mileage: 51
Races: StumpJump 50K 1st 4.21.01

Sun - Off

Mon - Afternoon 6m @~7.40 Total - 6

Tue - Afternoon 11m @7.10 with Tanner Total - 11

Wed - Afternoon - Bike 13m @20.1 mph

Thu - Off

Fri - Morning 3m @~8.00 in Chattanooga, TN Total - 3

Sat - Morning 31m - StumpJump 50K - 4.21.01 Total - 31

September Milage: 191 1/2

Week of October 3

Total mileage: 16
Races: none

Sun - Off

Mon - Off

Tue - Afternoon - Spin bike 30 min.

Wed - Afternoon 3m @~8.15 Total - 3

Thu - Afternoon 5m @~7.45 Total - 5

Fri - Off

Sat - Morning 8m @~7.30 at Beeson Park Total - 8

Blah, Blah, Blah!! It's been a while to say the least. Just posting this in case someone is bored or wants to see my crazy training. Alison thinks my training is messed up, I'd have to agree a bit. I stopped forcing my running over the last few years, I just ended up hurt a bit and raced poorly or not at all. I'm probably still injured a bit, but racing better. Some of the training ups and downs have been because of my back. It has literally been a pain in the ass since April. A lot of the pain is in my glutes, either the right or left depending on the week. Some of the my training insanity has been because of work and working on our Continental Divide Trail Race. Life is a balancing act, so running is a balancing act. So that's my story and I'm sticking to it.

As for the races, Up and Over in Taos was fun. I wanted to win, but that Bernie Bottecher. The race is pretty simple, up 3 miles at 17%, down 3.5 miles at 14.5%. I had a gap on Bernie at the top, he got me coming down. I was actually closer the results show. Bernie had just gone out of sight when came upon a confusing spot about 3/4 mile from the finish. There was a rope across the road with a sign "closed" on it. There was a bridge to the right and another road going down. Which way should I go? You got it, under the rope. I roamed a bit, until directed correctly under the rope? No worries, I wasn't catching Bernie. After the race, Bernie and I both said we thought about tying and wish we would have, especially me since I was second. So I finished 4th in the La Sportiva Mountain Cup, but got bumped to 3rd Open since Bernie took the top Masters spot. I meet a guy at Taos, Jason Taylor. He heard of me through a friend, Nate Bosey. I stayed in a playhouse in Nate's backyard before La Luz Mountain Race in NM in '07. I meet Nate on MySpace asking for someone's yard to sleep in. Now I just find places when I travel, but that was fun. Jason and I had interesting conversation on faith and church. Our stories were interestingly similar.

On to Continental Divide Trail Race, I ran it. Race directing and racing the same race was tough. I found myself think about race directing during the race instead of about the race. I felt good about my race with the mental absence and general fatigue. Our team, Appalachian Mountain Goats, won the open team division, so that was cool. The Fisher Farm race was part of the NC Xterra Trail series that I won, with two 1st places and one 2nd. The two cross country races were just speed work really, but I ran both flat out.

StumpJump 50K turned into a rather rewarding race. I put together my race strategy, stuck to it, and things turned out well. I wanted to be steady for the first 20 miles. I planned to take the climbs fairly easy through 20 miles, but wanted to really run "brake free" on the downs. I wasn't sure the quads would hold up, but that is kind of the point of racing. I planned to push the last 10 miles and really push the two big climbs in this section. The idea behind the easy climbing early was to prevent my back from tighten up for as long as possible. I also had heat patches on my back and right glute to help keep the back loose. At the race start Josh Wheeler, '09 winner, went out fast and several others were out of sight soon as well. I think I was in about 10th place early on. A few miles in there was a small pack of us in about 6th place(Bryan Dayton, Mark Lundblad, Jay Curwen, me, and maybe another guy or two). At 10 miles Mark and I were together in 4th, 8 minutes behind the leader. I thought then that if I could maintain that gap through 20 miles, I'd have a chance to catch Josh in the last 10. At 20 miles Anne, Mark's wife, said I was 2 & 1/2 minutes from second and 7 from first. I was encouraged that I had gained a little in the middle 1/3rd. I was guessing that I had only 30 seconds to a minute on Mark. I was through the 20+ mile aid station so time to push and be the hunter. I was now thinking in just small fragments of time. I caught 2nd in about 2 miles. At the next aid station around 24.5 miles, I was only 3 & 1/2 behind Josh. I hammered the next climb of about a mile. I figured most guys would have to hike some or most of it, so I ran all of it. I caught Josh on the next descent. He ended up having a rough finish as he walked a lot of the last few miles. Now I was concerned about Mark, I knew he was a threat to run me down. Plus I began to tank about 3 miles out. I held on for the win in 4:21.o1. I had hoped to run a good bit faster. Though as you can see from the sporadic nature of my recent training, I really wasn't to sure what to expect. As I expected Mark finish second. Fellow La Sportiva runner, Nathan Yanko, had strong finish. He went from 9th to 4th in the last 2 miles. He blogged about it at La Sportiva Mountain Running.

Hopefully I get back to a more regular blogging pattern now. I'll try to write something stupid again soon.

Training Week of August 8, 2010

Total mileage: 50
Races: none

Sun - Morning 4m @8.01 Total - 4

Mon - Lunch 8m @~8.00 at Tanglewood Park Total - 8

Tue - Evening 8m - 3 1/2m tempo @5.46 avg. Total - 8

Wed - Off

Thu - Evening 10 1/2m - 4 x 1200m(3.59, 4.00, 3.59, 3.59) with 600m rec. Total - 10 1/2

Fri - Off

Sat - Morning 19 1/2m @7.52 Total - 19 1/2

This past week was pretty good. The back was feeling much better. I got in two good workout and a long run. Then a new week started. Early this week, the back started acting up again big time. Only now the problem has swapped sides???? I am having the exact same issues, it's just on the left side now??? The low back hurts some. But sharp pains and significant weakness in the left glute with some pains traveling down the back of the leg. I had been planning on doing the 24 Hour Championships, now that looks a bit doubtful. I feel like I'm straddling the yellow line, standing in the middle of the road, just waiting to get hit from either direction. Of course then I wouldn't have to worry about what to do. But I haven't gotten run over lately, so why not limp through a race in New Mexico. Taos Up and Over 10K, ~16% up for 3 miles and ~14% down for 3.5 miles. Maybe I'll feel better after that, or worse, or the same. One of those. At least I'm still running even if it isn't pretty. Then again I've never been accused of being pretty.

Training: Week of July 25 and August 1, 2010

Week of July 25

Total mileage: 60
Races: Tsali Xterra Trail Race 11 mile 1st 1:12.54

Sun - Morning 6m @14.28 on CDTR course with Crystal and Alison Total - 6

Mon - Morning 4m @7.49; Evening 5m @~7.45 Total - 9

Tue - Morning 3m @8.00; Evening 9 1/2m @~7.50 with 4 x 100 strides Total - 12 1/2

Wed - Evening 7 1/2m - Pilot Mtn. 2.25m 18.06 Ouch! Total - 7 1/2

Thu - Evening 6m @7.30-9.00 Total - 6

Fri - Off

Sat - Morning 15m - Tsali Xterra Trail Race 1:12.54 @~6.40 avg.;

Evening 4m - up and down Elk Knob (~1100' in 1.3m) with Ryan Woods Total - 19

Week of August 1

Total mileage: 35
Races: Squaw Valley Mountain Run - 3.6m 4th 31.17

Sun - Off

Mon - Morning 4m @7.58; Evening 5 1/2m @~8.00 with 4 x 100 strides Total - 9 1/2

Tue - Morning 3m @7.52; Evening 8m - 3 1/2m tempo @5.50 avg. Total - 11

Wed - Off

Thu - Off

Fri - Afternoon 7m @~8.30 Lake Montez Trail in Soda Springs, CA Total - 7

Sat - Morning 7 1/2m - Squaw Valley Mountain Run 31.17 ~11% climb Total - 7 1/2

The Pilot Mountain workout on the 28th stunk. The back was still getting progressively tighter as I went up. The first half mile was okay, but started to fall off after that. By the end, I was just slow. The Tsali race went okay, there were not any particularly big climbs and nothing long. I was glad. Abnormal for me to be glad there was no big climbs in a trail race.

Squaw Valley went just as expected basically. I hoped for some sudden change, as us runners often do. I was actually climbing very well the first 1/2 to 3/4 mile, right at the front. Then the little twinge in the low back and it was over. I didn't change effort and nothing felt any different except a small area in the low back. But right away the top two guys started pulling away. Eventually another guy passed as the back continued to tighten up the right side and I continued to lose pace. I was actually able to gain some ground back on a couple of short flat sections. I could also gain a little when the grade would first go up, but then tighten back up after about 30 seconds. I am actually encouraged by those two things. It says my back will loosen pretty quickly once the grade levels out. I'll call it progress. Also, I wasn't too bad through almost 3 miles, but slowed significantly after that. Good that it wasn't a long hill climb. I think the back is coming around. At least that got me 5 races in the La Sportiva Mountain Cup. I do planning on doing the last race in the Cup, Taos Up and Over. Alison needs one more race to get in 5 races. At least Taos is only a 3 mile climb or so, then down steeply. In two more weeks I might be able to do a 3 mile climb and I actually look forward to the descents nowadays. My speed is actually good right now. I'll let you know in two weeks.

Oh yea, I should share the story from Friday's run up to Lake Montez. It was a nice little trail climbing up to a crystal clear, mountain lake. When I got to the lake, there were a couple of guys sitting on the big rock by the lake. One of the guys was completed naked. I'm not afraid of naked people and I wanted to

go up on the rock for the view of the lake. Once I got up there, there was another guy and two naked women there as well. I talked to all of them for about 15-20 minutes waiting for Alison to get up as she was just hiking. None of us acted as anything was abnormal. By the time Alison got there, they were mostly dressed, one woman was still topless, the other still bottomless. They were about to mountain biking back down. I took a short dip in the lake and headed back myself.

Lake Montez

Top of Squaw Valley with Lake Tahoe in background

Training: Week of July 11 and July 18, 2010

Week of July 11

Total mileage: 50
Races: None

Sun - Lunch 4m @7.49 Total - 4

Mon - Morning 5m @~8.00; Evening Bike 16m @20.1 mph Total - 5

Tue - Evening 8m - 3 1/2m tempo @5.45 avg. Total - 8

Wed - Morning 4 1/2m @7.50 with 4 x 100 strides Total - 4 1/2

Thu - Morning 3m @8.00; Evening 12m @~8.05 Total - 15

Fri - Morning 4m @8.15; Evening 4 1/2m @8.05 with 4 x 100 strides Total - 8 1/2

Sat - Evening 5m @~7.40 Total - 5

Week of July 18

Total mileage: 48
Races: Xterra NC Beech Mountain Trail Run - 2nd - 46.15

Sun - Morning 11m Xterra NC Beech Mountain Trail Run 10K (~6.5m) - 46.15 Total - 11

Mon - Off Massage with Michelle

Tue - Evening 8m - 3 1/2m tempo @5.46 avg. Total - 8

Wed - Morning 4m @7.37 Total - 4

Thu - Evening 8m - Hill workout 3 x ~1100 meters(2 up, 1 down) with full

recovery ~5-6 minutes ^3.58, 3.31, ^3.54 Total - 8

Fri - Off (Spent all day laying rock around foundation of the house, tough!)

Sat - Morning 17m @~8.28 at Fisher River Park, much of run with Alison Total - 17

The back is doing better, or at least hurting less. The Beech Mountain Trail Run was interesting. It was the first race of the Xterra NC trail series, I guess I'm doing the series. The course was surprisingly real trail racing. About 3/4 of the course was tight, technical singletrack. They posted that there was about 1500 feet of climbing for the 10K, I'd estimate it wasn't quite that much. But the course ran through Beech Mountain Ski Resort, so it was a mountainous course. There were two younger guys that I was chasing for first 5 miles. I was still not climbing well, but felt okay otherwise. I was warned that the one guy was a flyer on the road. I finally got in the lead at about 4.5 miles, but both guys stayed close. Then one of the bigger and longer climbs came at about 5 miles. I thought surely I can stay in front or get a little lead. Nope, I got passed by one of the guys and could hear that the other guy closed on me. After the climb was another steep, technical singletrack descent. I passed the guy back and built a small lead. Then we came out of the trails and onto the road with about 1/2 to go. The one guy came by and I couldn't match his speed. He beat me by 4 seconds, but I held off third by 16 seconds. Talking to the guys after, the winner was a grad student, Patrick Morgan, who ran a 4.01 mile for Appalachian State in February. Not surprising he outkicked me, but frustrating. Who likes getting outkicked? The other guy, Jared, had run for App State's cross country team I believe. Maybe I'll be able to climb again at some point, but I was pleased with my trail speed. My training shows I'm fit, my back just tights up badly on climbs.

Training: Week of July 4, 2010

A Mountain Runner Pole Vaults

Total mileage: 34
Races: Grandfather Mtn. Highland Games - Mile, 440, 880, 2 Mile, & Pole Vault

Sun - Lunch 4m @~7.34 Total - 4

Mon - Morning 4m @~7.34; Evening Bike 25m @21.2 mph Total - 4

Tue - Evening 8m - 3m tempo @5.46 avg., plus 4 x 100 strides Total - 8

Wed - Off

Thu - Evening 10m @~7.40 Total - 10

Fri - Off

Sat - Lunch 8m - Grandfather Mtn. Highland Games Track Meet: Mile - 5.08, 440 - ~.90, 880 - ~2.36, 2 Mile - 11.45, Pole Vault - 10' Total - 8

The back is doing a bit better. Pick a cure as I have been trying a little of everything, so maybe it is taking all of it. The new mattress seems to help as does the massages,

chiropractor, exercises, an inversion table, ultrasound, heel lift for short leg, supplements, hair cut, vaulting, and butt rubbing? Okay got crazy there at the end, but hopefully something will work. Hope to gradually ease my milage back up some the next couple of weeks.

The Highland Games on Saturday were a blast. Several of my old vaulting friends were not

there, but a few were. I went up hoping to win overall performer of the meet and big pewter platter. I signed up for 5 events, my first event, the Mile. I quickly noticed a high schooler, Andrew Vandenberg, that I knew

was good. Andrew, and his younger brother, had beaten me a couple of years ago at a 5K. I stayed close through halfway, but wanted to keep it as easy as possible. I split 2.40. The high schooler pushed a little the third lap and hard the whole last lap. I was never more than a handful of yards back and pulled up to his shoulder in the last 100 yards. He surged and I sprinted hard. I won with 5.08 and 2.28 last half. My goose was also cooked, my legs were immediately heavy. I would guess that was worth sub 5.00 on a normal track. I was up to vault in less than 2 minutes. I told myself to just be a sprinter and somehow cleared, but was ugly. Then I had to go straight over to the 440 yard, I was just jogging, 3rd of 3. The winning time only 1.15, but my legs were shot. I had my last lap of Mile under 70. Next was another couple of vaults with no legs and no chance of clearing. Then on to the 880 yard. I was leading at halfway with a pedestrian 1.2o. Another young guy went by and I thought, "The pace is slow, just hang on and you can out sprint him." The pace was slow and I got dropped at 300 out going even slower. The four events had taken place in about 40 minutes. I was done for the rest of the day as soon

as I won the Mile. I talked to Andrew some before the 2 Mile which I ran a little slower

than my normal tempo pace. I did not feel like another hard effort and didn't mind seeing Andrew get one of the small platters for winning an event. It was good to really race something short and fast. I didn't think I had that kind of speed in me. So I feel good about my fitness and cycling often seems to help my speed. My high school vaulter also went up and pole vaulted well, tying her vault personal best. Then she ran the 220 yard and won, a platter for her as well.

MacRae Meadow with Grandfather Mountain in Background

Bagpipe Competition

Heavy Athletics - Caber

Heavy Athletics - Tossing the Sheaf

Training: May 23 - July 3

Week of May 23

Total mileage: 64 1/2
Races: Rock2Rock 10K 3rd 47.18

Sun - Hike La Luz trail in Sandia Mountain east of Albuquerque

Mon - Lunch 2m @~8.00 Total - 2

Tue - Evening 8m @~8.00 Total - 8

Wed - Morning 8m Beech Mtn. ~9% - 3m in 24.10; Evening 4m @~8.00 Total - 12

Thu - Evening 6m @7.35 Total - 3

Fri - Evening 10 1/2m Rock2Rock 10K 47.18 Total - 10 1/2

Sat - Morning 26m @~8.39 Bent Creek Trails with Mark Lundblad Total - 26

Week of May 30

Total mileage: 62
Races: RothRock Challenge 30K 2nd 2:51.33

Sun - Lunch 6 1/2m @~8.30 Total - 6 1/2

Mon - Lunch 12 1/2m @~8.30 Total - 12 1/2

Tue - Evening 6 1/2m @~8.00 Total - 6 1/2

Wed - Evening 2m @7.37 Total - 2

Thu - Morning 9m Pilot Mtn. workout 5 x 1/2m & 1 x 1/4m going up mtn.

(1/2-3.12, 1-3.32, 1 1/2-3.45, 2-3.38, 2 1/4-1.48); Evening 5 @7.45 Total - 14

Fri - Off

Sat - Morning 20 1/2m @~8.39 RothRock Challenge 30K(18.9m) 2:51.33 Total - 20 1/2

Week of June 6

Total mileage: Run 50; Bike 20
Races: None

Sun - Morning 5m @~9.00 Total - 5

Mon - Morning Bike 20m @17.2 mph; Evening Aqua jog 45.00

Tue - Evening 7m @~8.09 Total - 7

Wed - Evening 5m @~9.00 at Continental Divide race course Total - 5

Thu - Morning 4m @~8.30; Evening 7m @9.45 at Continental Divide race course Total - 11

Fri - Morning 4 1/2 @8.12 with strides; Evening 8 1/2m @8.05 Total - 13

Sat - Morning 4m @7.59; Evening 5m @7.55 Total - 9

Week of June 13

Total mileage: 27
Races: None? Or Mt. Washington 59th 1:16.28 - Whew, that smells!

Sun - Morning 8 1/2 Pilot Mtn. 2.25 17.52(Not so good.) Total - 8 1/2

Mon - Off

Tue - Evening 5m - Tempo 10 minute(slow) Total - 5

Wed - Off

Thu - Off

Fri - Lunch 4m @~8.00 with Shiloh in NH

Sat - Morning 9 1/2m Mt. Washington 1:16.28 Total - 9 1/2

Week of June 20

Total mileage: Run 16; Bike 114
Races: None

Sun - Off

Mon - Evening Bike 19m @20.1 mph

Tue - Evening 8m - 20 minute tempo(Dobson) @5.44 avg.

Wed - Lunch Bike 16m @20.3 mph; Evening Bike 22m @20.3 mph Total - Bike 38

Thu - Evening 8m @~8.00 with 6 x 10sec. uphill sprints

Fri - Lunch Bike 16m @20.7 mph; Evening Bike 25m @21.1 mph Total - Bike 41

Sat - Lunch Bike 16m @20.7 mph

Week of June 27

Total mileage: Run 23; Bike 61.5
Races: None

Sun - Off

Mon - Lunch 5m @~8.00; Evening Bike 25 @ 20.8mph

Tue - Evening 7 1/2m - 20 minute tempo(Cody Tr.) @5.47 avg.

Wed - Off - Massage at Balanced Body

Thu - Evening 5 1/2 @~8.30

Fri - Evening Bike 25m @20.4 mph

Sat - Lunch Bike 11.5 @~19 mph; Afternoon 5m @~8.00 with Cory

Training: Week of April 4, 2010

Total mileage: 80
Races: Pilot Mountain Payback - Marathon   1st   3:15.15

Sun - Afternoon 8m @~8.00 with Cory   Total - 8

Mon - Afternoon 2m @~8.20   Total - 2

Tue - Lunch 7m @8.12; Afternoon 5m @8.20   Total - 12

Wed - Morning 4m @8.04; Afternoon 8 @~8.00 with fast strides   Total - 12

Thu - Afternoon 8m @~7.55   Total - 8

Fri - Morning 4m @8.00; Afternoon 4m @~7.55   Total - 8

Sat - Morning 30m - Pilot Mountain Payback - Marathon  3:15.15; added 4m after   Total - 30

Back to working like a madman again, so slow getting this week's running up.  I am chasing gypsy moths now, they are hard critters to track.  This week of training was good, just taking the week easy to get my legs back under me.  My legs were actually a little better on Sunday after Mt. Penn.  They just couldn't go at Mt. Penn.  The run and conversation with Cory on Sunday was nice treat.  Though the legs were doing better, my gluts were really sore Sunday and Monday.  I get a lot of second day soreness, so Monday was worse.  I don't know if the gluts were doing the work that the rest of my legs couldn't or what.  I don't normally get sore in the gluts.  Maybe that's what happens when you get your ass kicked.

Pilot Mountain Payback was fun.  I treated it more like a good long run.  It was nice being out on the trails.  I did a lot of talking on the way out the Corridor Trail.  The girl leading the half said I was full of stories, she did say that she liked them.  The run up Mountain Trail was the best, I just really like this trail.  It is rocky and technical, then the upper part is narrow through mountain laurels and boulders.  I passed some lamas on the course.  Seriously, some folks were walking some lamas near the pinnacle area.  I got in the lead just before the pinnacle area.  They guy and I went back and forth a little down the mountain.  He stopped at the aid station at the park office around 18? miles.  I kept going and took the lead again.  He was close for a while and then dropped off.  On the way in on Corridor Trail, I noticed a runner had dropped his chewing tobacco.  Can't believe a runner doesn't go back to get that.

After finishing, I hung around for a bit, ate pizza and chips, had some Coke, filled my bottle, and headed back out Corridor Trail for a few extra miles.  I stopped a ways out to wait for Stacey to come.  It was cool being out for a bit, watching runners come by, and encouraging them in.  I ran the last couple of miles in with Stacey.  She said she felt rough and I said that is pretty normal for long races.  Crystal came in soon after Stacey finished.  It was Stacey's and Crystal's first marathons.  I think they "enjoyed" the experience.  I was nice to hang out with them and to see some other folks out there that I knew.  I think races are becoming social affairs for me.

Later I walked back out Corridor Trail to meet Alison and help her sweep the last of the trail.  She swept basically the entire course, so her knee is doing okay.  She is also running a little now.  It was nice walking back in with her and talking.  She had also worked registration before the race.  We both had a fun day.  Abran did a great job putting on his first race.  Hope everyone had as much fun as I did.

Training: Week of Mar. 21, 2010

Total mileage: 93
Races: Bel Monte 50 Mile   1st   7:42.39

Sun - Morning 4m @7.33; Evening 7m @7.31   Total - 11

Mon - Morning 4m @7.30; Afternoon 8m - 3 x 5 min./ 2 min. rec. fartlek on 

    Fisher River Park trail   Total - 12

Tue - Morning 4m @8.09; Afternoon 5m with fast strides@7.45   Total - 9

Wed - Afternoon 8 - Pilot Mtn. run(2.25 miles @ 9.2%) 17.21 @7.43 avg.   Total - 8

Thu - Afternoon - Bike 12m @~17mph

Fri - Afternoon 2m @~7.40   Total - 2

Sat - Morning 51m - Bel Monte 50 Mile 7:42.39 @9.05 avg.   Total - 51

The running was much better this week.  The back was still troubling me significantly Sunday and Monday morning, so I got another appointment with Dr. Firczak for Tuesday in Charlotte.  He got my SI joint to move good and my low back felt much better the rest of the week.  I felt the need to squeeze in a couple of workouts since the last three weeks have not had much good training.

Alison and I drove up to Sherando, Va on Friday

 evening for Bel Monte 50 Mile.  We put the air

 mattress in the back of the car (a Pontiac Vibe has room for a full size air mattress when you lay the back seats down) and slept there overnight.  That is something we do often.  I felt pretty good Saturday morning, but by the first aid station I knew something was off.  It was my back of course.  For the most part it didn't hurt too bad, at least through halfway.  I just could not run uphill well at all.  That happens sometimes in short races as well.  A couple of years ago, I went up to Massachusetts for 10K trail/mountain race.  I was passed by a guy on the biggest climb 

in the race.  I could run fine downhill, but it wasn't happening going up.  Three weeks later at Mt. Washington I finished almost 9 minutes in front of him.  I think it has also shut me down on workout runs up Pilot Mtn.  So anyway that was Saturday as well.  I was actually shocked to win and get under the 7:50 prize time.  Alison saw me out on the course, at the top of one climb and starting another.  She was surprised as well.  It was a very rewarding race, win or not, but of course it was more rewarding to win.  I was pleased to have pushed through some really tough sections in the middle and then on the last climb.  That last climb was absurdly bad.  One part of me was saying to continue pushing and maybe I could catch the guy when we topped out.  Most of me was saying that it was hopeless.  I was praying a good bit for the strength to endure that current suffering.  I was also saying win or lose I wanted to finish and glorify God with whatever I did.  I think it would be a funny interview someday if a losing athlete said God was really blessed me today.  I feel that way, whether I win, place 22nd, or DNF.  Once the steepness let up, I had surprisingly good speed left in my legs.  It wasn't like they were used up, I was just getting sharp, halting pain in my low back when going up.  Most people would probably say that I just proved how stupid I am.  I can handle being called stupid.  In fact, an elder neighbor said this winter, "You must be dumb.   You don't know whether it's raining, snowing, or the sun's shining.  I see you running in any weather as if it all the same."  I'll pretend I'm tough.  Before I go off on another tangent, I have more about how the race unfolded on the La Sportiva Mountain Running blog.  So now it is ice, ice, ice.  I am stupid enough to try and race a 15K next weekend in Pa.

Training: Weeks of Feb. 28, Mar. 7, & Mar. 14 2010

I have returned from what seems to be my annual disappearing act of grafting season at the nursery.  Grafting is my nursery and has a limited time period to get done.  If the buds start to break, I'm done whether I want to be or not.  I did get shut down a couple of days early this year.  I seem to start late too many years and this year I set a new personal best for starting late.  Anyway I finished on Sunday and I am getting back to a normal life.  I started grooming again on Sunday too, some of you think I am joking.  My hair is long, for me.  I can make it look like Wolverine, which I plan to do for the next two races.  I'll get a picture.  Alison has adjusted quite well to my grafting season madness.  That's why I married her or it was for the bedroom wrestling, which we got back to on Sunday as well, after I shaved.

Week of Feb. 28, 2010

Total mileage: 20
Races: none

Sun - Off

Mon - Afternoon 3m @~9.30   Total - 3

Tue - Off

Wed - Afternoon 4m @~7.50   Total - 4

Thu - Afternoon 5m @~7.30   Total - 5

Fri - Afternoon 8m @~7.45   Total - 8

Sat - Off

Very busy working and my back is giving me hell, partly caused by work.

Week of Mar. 7, 2010

Total mileage: 67
Races: Ellerbe Marathon (sort of, I was pacing a friend) 3:22.18

Sun - Morning 4m @7.55; Afternoon 8m @7.51   Total -12

Mon - Afternoon 8m @~7.30   Total - 8

Tue - Afternoon 8m - 2 x 1000(3.30, 3.32) w/400 recovery, 2 x 500(1.37, 1.36) w/200 rec., 2 x 300(.54, .54) w/200 rec.(Did the high school kids workout with them)   Total - 8

Wed - Afternoon 2m @~7.30   Total - 2

Thu - Afternoon 10m 8 x 200(35-37)x200(45-49) 3200 meters in 11.18;cooldown/warmup 3200 meters in 11.14(5.38, 5.36)   Total - 10

Fri - Off

Sat - Morning 27m - Ellerbe Marathon   3:22.18; Warmup 1m   Total - 27

Still working like mad, back still unhappy, really unhappy by Saturday evening.  Pacing and running the marathon with my friend Jay was a good time, though.  I really enjoyed doing it with him and hope he doesn't hate me for all the crazy stuff I said to him.  I thought one of his comments was funny.  Late in the race, 20+, Jay wanted to walk, just a 30 second walk break.  Qualifying for Boston was still in reach at that point, but slipping.  I wouldn't let Jay walk, I told him to run until he fell over unable to move.  After the race he told me his thoughts of "I'm a grown man, I can walk if I want to."  Crystal, his wife, asked if he walked.  Jay said no, he couldn't with me yelling at him.  If I wasn't so busy, I could have enjoyed it more.

Week of Mar. 14, 2010

Total mileage: 12 1/2
Races: none

Sun - Off

Mon - Off

Tue - Afternoon 1/2m @~8.00   Total - 1/2

Wed - Afternoon 3m @~7.30   Total - 3

Thu - Afternoon 7m @~7.30   Total - 7

Fri - Off

Sat - Evening 2m @8.04   Total - 2

Back was really screwed up most of the week.  My right leg just wouldn't work.  Finally got down to see Dr. Firczak, my chiropractor, on Thursday.  I was pretty locked up he said and I did not adjust easily or at all in my SI joint.  It did help, but didn't cure everything.  I felt significantly better on Saturday, but turned my ankle running in the dark that night.  I decided to just go home and ice it.  Sunday would be a new week and I'd finish grafting on Sunday.

Training: Week of Feb. 21, 2010

Total mileage: 55
Races: Mt. Mitchell Challenge(34-36miles) - 1st  4:31.16

Sun - Morning 4m @7.53   Total - 4

Mon - Afternoon 4m @~7.30   Total - 4    My mid/upper is killing me.

Tue - Off    Back is just too locked up.  Can't turn head or twist torso.

Wed - Afternoon 6m @~7.25   Total - 6

Thu - Afternoon 6m @~7.18   Total - 6

Fri - Off   Trying give my back a little more rest for Mt. Mitchell

Sat - Morning 35m - Mt. Mitchell Challenge  4:31.16    Total - 35

February Summary:

Total Mileage - 321 (Highest Feb. total ever)

Races - 3

2/13 Groundhog Gallop 10.5M 1st 1:09.20

2/20 Hardcore Serious Trail Runners 8K 1st     31.35  CR

2/27 Mt. Mitchell Challenge  34-36M 1st 4:31.16

On Sunday my back was bothering me some.  It was mainly my lower back on the left side.  Then I woke up on Monday and the low back felt okay.  But my mid/upper back, mostly on the right side, had gone absolutely berserk and Tuesday was in full lockdown mode.  I was somewhat concerned all week as Mt. Mitchell Challenge was on Saturday.  I had a DNF there last year as my back was all whacked there last year.  I would have been more concern if it had happened later in the week or if not for Where's Waldo in August.  My back did about the same before Where's Waldo 100K this year, but worse.  Then I ran fine at Where's Waldo and ran fine at Mt. Mitchell this Saturday.  So maybe the key to managing my back and racing is to have it go totally crazy a few days before racing.  Then it'll be okay on race day.  I'll get a race report up later in the day with some photos hopefully, then disappear into my greenhouse for another week.

Training: Week of Feb. 14, 2010

Total mileage: 80
Races: Hardcore Serious Trail Runner 8K (~5.25 miles) - 1st  31.35

Sun - Afternoon 4m @7.46   Total - 4

Mon - Morning 7m @7.37; Afternoon 4m @7.52   Total - 11

Tue - Afternoon 8m @~7.12   Total - 8

Wed - Morning 4 1/2m @7.33 with strides; Afternoon 10 - 3 1/2m tempo on the track;

    5.46, 5.46, 5.43, 2.50 = 20.05 @ 5.44 Avg.  Cadence - 196 steps/min.   Total - 14 1/2

Thu - Morning 4 1/2m @7.40 with strides; Afternoon 10m @~7.16   Total - 14 1/2

Fri - Morning 4m @7.46; Afternoon 8m @7.20   Total - 12

Sat - Morning 16m - Hardcore Serious Trail Runner 8K(~5.25)  31.35; 

 Warmup 3m, Cooldown 8 with Lat & Jeff   Total - 16

I am late getting this post up.  I have had my head buried in my nursery work and I have about two more weeks of that.  This is my grafting season for the trees and I tend to get a little crazy and zoned out during this time.  The trail marathon that I was supposed to run on the 20th got postponed so I found an 8K trail race in Charlotte.  It was a fun race and glad I went down for it.  I'm sure the course was long by a good bit, but that doesn't matter for a trail race.  But I'm pretty sure I was averaging under 6:00 pace.  I got to meet some new people, I believe this was my first trail race in the Charlotte area.  I did a 8 mile cooldown with a couple of guys, Lat and Jeff.

Link to Mt. Mitchell Challenge race report on Mountain Running blog.

Training: Week of Feb. 7, 2010

Total mileage: 100
Races: Groundhog Gallop - 10.5 miles: 1st 1:09.20

Sun - Afternoon 21m @7.30   Total - 21

Mon - Morning 4 1/2m @7.44 with strides; Afternoon 10m @~7.20 with high school guys

    Total - 14 1/2

Tue - Morning 10m @7.46; Afternoon 5m @7.28   Total - 15

Wed - Morning 4 1/2m @7.38 with strides; Afternoon 10 @~7.30   Total - 14 1/2

Thu - Morning 4m @7.55; Afternoon 7m - 4m @~7.50, 3m @~8.30 with Stacey   Total - 11

Fri - Morning 4m @8.05; Evening 3m @7.50   Total - 7

Sat - Morning 17m - Groundhog Gallop 10.5m 1:09.20 @6.36 avg.; Warmup 2m, 

 Cooldown 4 1/2(2m with Annette)   Total - 17

Weather threatened to derail another racing weekend, but I finally got to do another race.    I'm glad Scott Bassett's group, BigfootRunning, was putting this race on as they are a pretty diehard group.  They put on and/or time a lot of races in NC and surrounding states.  They always do a great job.  The course was altered because the weather made a section to hard to manage.  So instead of a half marathon, we only ran 10.5 miles consisting of two 5.25 mile loops.  The area got about 1 inch of snow overnight and I believe a little may have still been on the ground in places from the last snow.  I like running in bad conditions and generally consider it an advantage to me.  Running fast was rather challenging though.  A slower pace was probably good as my legs were feeling quite dull from my increased training volume.  Shortly after going into the trails after a 3/4 mile loop on the roads, I was alone for the rest of the race.  I averaged 6.26 for the half-marathon last year and remembered some approximate splits.  Going through 2 miles and 3 miles, I was well off last year's pace as I expected.  But I was having fun playing in the snow and mud.  The 8K folks had gone off for their one loop a half hour before us so in some places the snow got packed down and became icy, especially on the second loop.  In the more sunny places the trail became just a muddy mess.

I had thought 1:10 would be a good goal after seeing the course on my warm up.  I hoped to come through the first loop in 35.o0 and came through in 35.02, nice.  I wanted to squeeze a little time the first three miles of the second loop, then try opening up more the last 2.25.  I went through 3 miles 12 seconds ahead of the first loop.  Trying to open up my stride and get more speed was kind of crazy.  I was slipping around more and could barely get around any turn.  It was more like lots of short sprints when the trail straightened out any.  It was a lot of fun.  My backside was covered in mud at the finish (I'll get a picture up later) and my finishing time was 1:09.20 and 34.18 for the second loop.  I got to cool down with Annette Bednosky and catch up with her some.  It was nice to get out to another race finally.  Hopefully next week's race at Pilot Mountain State Park will happen as they are already talking of postponing it.  The park is currently closed because of icy conditions and downed trees.  I can run in poor footing and over, through, or around trees, let's do it.

Training: Week of Jan. 31, 2010

Total mileage: 102

Races: none

Sun - Afternoon 16m @7.25   Total - 16

Mon - Morning 4m - 2m snowshoe @9.05 & 2m road @7.42;  Evening 10m @7.13   Total - 14

Tue - Morning 4m @7.44;  Evening 12m - 5 x 1200 with 1/2m recovery(3.57, 3.59, 3.56, 3.59, 3.58)

           warmup @7.43, cooldown @7.38  Total - 16

Wed - Morning 4 1/2m @7.50 with strides;  Evening 9 1/2 @7.41  Total - 14

Thu - Morning 4m @7.40;  Afternoon 11m - 4m progressive run(6.25, 6.16, 6.07, 5.55) warmup @~7.20,

           cooldown @~7.00  Total - 15

Fri - Morning 4m @~7.30;  Evening 7m @~7.45 in heavy snow in Blacksburg, VA @ 10:00pm  Total - 11

Sat - Morning  10m - 5m on treadmill on 15% @12.44 & 5m @<8.00>

          Evening 6m @7.46  Total - 16

January Summary:

Total Mileage - 386 (Highest mileage month ever; previous - 365)

Races - 2

1/2 Tsali Frosty Foot Fest 50K 1st 3:46.09

1/9 Little River Trail Run 10Miler 4th 1:07.07

I had not planned on three quality days this week.  I just felt pretty good and things just worked out that way.  I was pleased with the VO2 Max workout on Tuesday as I averaged 3.58.  I did the workout on the road near my home.  A few years ago I rolled out 1 mile with marks at 50 meters, 100, 200, 300, 400, 600, 800, 1/2 mile, 1000, 1200, 1400, and 1 mile.  It is relatively flat for around here.  I would have liked to have run all 3.57s, which is an obsession of mine.  Alison laughs at my obsession as I felt these repeats were too variable.  I like to aim at perfect workout pacing, it is part of the fun for me.  In October, I ran a 10 x 1 mile close to perfect.  The first 9 were all 5.56, but I sped up a little on the last one and ran 5.55.80.  All ten repeats were within 1 second, but the middle 8 were all within .6 seconds.  That was fun, in my mind.

On Friday, Alison had surgery in Charlotte on her left knee to clean up the cartilage behind the knee cap.  During the surgery, I was directed to a conference room to talk to the surgeon, Dr. Perry, a well resumed orthopedic surgeon.  I knew what was coming and didn't really want to be in that position.  Dr. Perry showed me some pictures of inside Alison's knee.  There was a nickel size area where the cartilage had complete separated from the bone.  It was under the weight bearing portion of the medial condyle.  Dr. Perry was recommending a microfracture procedure be done and wanted my approval.  Microfracture means six weeks non-weightbearing, not even a trainer or stationary bike.  And no running for 3-6 months.  Plus for 4-5 weeks, she is supposed to have her leg in a devise that passively moves her leg for about 8 hours a day.  So approve this for your wife who is currently unconscious.  But one of Dr. Perry's statements made it much easier.  He said that she is done running without microfracture or a more complicated procedure of cartilage replacement which would require two more surgeries.  So Alison woke up with the microfracture surgery.  She was immediately concerned about work as she will be out six weeks instead of a couple of days and they are already short staffed.

So I drove her home through the snow, helped get her situated, and immediately left.  I had been scheduled to help officiate at a Virginia Tech track meet in Blacksburg, VA.  I had to drive in more freezing rain and snow.  Plus since the surgery had taken longer and the drives been slower, I couldn't get my run in until after the Friday track meet portion.  I had to run late in a cold, heavy snowfall and deep snow on the ground.  It was such a chore, woe is me.  Actually, the run was rather fun and just playing in the snow.  I was thankful to have the opportunity and choice to be out running.  In fact, when a run is rough, I often tell God I'm thankful just be out running.  Just to ease any concerns, Alison is good and will soon be planning what her next running race will be.  We've already talked about her possibly walking Mt. Washington with Richard Fedion.  That's my week in running, hope yours has been good.