tag:blogger.com,1999:blog-71641259429295148002024-02-23T18:03:00.361-08:00Strangely AliveBlogging about running, training, racing, nutrition, and life.Unknownnoreply@blogger.comBlogger281125tag:blogger.com,1999:blog-7164125942929514800.post-2874701361522463902019-07-07T07:57:00.002-07:002019-10-22T13:13:35.836-07:00Western States Endurance Run 100 ~ Guest post by Chuck Radford<br />
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The pinnacle of 100 mile races (The Western States Endurance
Run) has a story for everyone …this is MY story.</div>
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<i><b>Western States Endurance Run (WSER) History</b></i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSpt3X_W2pJw2vigSyu_N1fJiMhVv39yWglEGVVMB6X51x63B8nFL-B4PAYPPYpl19xj5AMZBsqj6jh6TCKxYPSLNn7y8Ry6w8_XVki2wEi3erUSSlJSOyHc-TL0u6EgC1R0yPNqBxb_5_/s1600/WSER+Logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="162" data-original-width="907" height="57" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSpt3X_W2pJw2vigSyu_N1fJiMhVv39yWglEGVVMB6X51x63B8nFL-B4PAYPPYpl19xj5AMZBsqj6jh6TCKxYPSLNn7y8Ry6w8_XVki2wEi3erUSSlJSOyHc-TL0u6EgC1R0yPNqBxb_5_/s320/WSER+Logo.png" width="320" /></a></div>
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The Western States ® 100-Mile Endurance Run is the world’s oldest 100-mile trail race. Starting in Squaw Valley, California near the site of the 1960 Winter Olympics and ending 100.2 miles later in Auburn, California, Western States, in the decades since its inception in 1974, has come to represent one of the ultimate endurance tests in the world. The race was born from the Tevis Cup "100 Miles - One Day" horse ride. In 1974, Gordy Ainsleigh joined the horses of the Western States Trail Ride to see if he could complete the course on foot and here we are today with the oldest and most well known 100 mile race in the ultra community.</div>
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<b>BACKSTORY</b><o:p></o:p></div>
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After years of trying to get into the coveted WSER, I finally got my name pulled in the 2019 Lottery with only 24% odds. I worked hard year after year signing up for and completing a qualifying 100 mile race to stay in the hunt for WSER. That included: <a href="http://ajwellman.blogspot.com/2014/08/leadville-trail-100.html">2014 ~ Leadville Trail 100</a>; <a href="http://ajwellman.blogspot.com/2015/08/leadville-100-2015race-report-guest.html">2015 ~ Leadville Trail 100</a>; <a href="http://ajwellman.blogspot.com/2015/11/javelina-jalloween-jundred-2015-race.html">2015 ~ Javelina 100</a>; <a href="https://ultrarunnerpodcast.com/chuck-radford-blind-perseverance-rrr100/">2016 ~ Run Rabbit Run 100</a>; <a href="http://ajwellman.blogspot.com/2017/09/run-rabbit-run-100-tale-of-tortoise-win.html">2017 ~ Run Rabbit Run 100</a>; <a href="http://ajwellman.blogspot.com/2018/10/facing-bear-100.html">2018 ~ The Bear 100</a> </div>
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Each of those years brought their own set of challenges and each required a different approach and modifications to get it done. But the one thing that was clear in every race .... get to WSER. All that to say, this was MY YEAR and I had to take full advantage of it.<o:p></o:p></div>
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After finishing The Bear 100 in Sept, I threw my name in the
WSER Lottery hat, as was typical every November. WSER Lottery happens the first weekend in December and based
on prior disappointments, I went along with my day (chores around the house)
while the lottery happened expecting someone to let me know "if" I got it.<span style="mso-spacerun: yes;"> </span>All of a sudden my phone blew up with texts from friends letting me know I WAS IN!!
I was elated, in disbelief and a bit nervous.<span style="mso-spacerun: yes;">
</span>100’s bring with them a lot of planning and a lot of commitment, but I
was in and I was going to do everything I could to make this the best experience of
my life. Sadly something always kicks you in the nuts and never makes your “plan”
smooth or perfect.</div>
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<b>2019 TRAINING</b><o:p></o:p></div>
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Due to this being an early summer race, spring training in
the Rockies is tough. You can’t hit trails until May leaving you on the roads for the majority of your training. As
such, I decided to train for the Colorado Marathon to give some focus and some
fitness to training until I could hit the trails. I started out training very well, but
started having issues very early with my toes, that eventually moved into my metatarsals
and presented itself as a Morton’s Neuroma on my right foot. As is typical, I
worked through it and made it to the marathon and ran a strong and controlled
race (2:54). I took a couple days off and immediately switched over to WSER
focused training right after the marathon. After only a couple runs, I found a
deep pain in my right quad/hip flexor. I tried for a few days to run through it
and make the most of it, but after a 10 mile run, I was hobbling around at work
and knew it wasn’t good.<o:p></o:p></div>
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Having had experience with injuries, I shut it down immediately and assumed
rest would make this particular injury better. After a week of no progress, I continued with no running and moved over to the elliptical machine to keep some fitness. Fast forward four more weeks (a total of 5 weeks) and I was still making ZERO progress. I finally called my “go to guy”
physical therapist <a href="http://www.sportsrehabconsulting.com/physical-therapists/brad-schoenthaler/">Brad Schoenthaler</a> (this guy works magic) and was able to get
in to see him three times before the race. He worked on my foot to open up the
capsules around the neuroma diagnosing that as the main culprit in my hip pain
(over compensation). He also needled my
stomach, ribs, back, foot …pretty much everything to release tension and
re-balance my mechanics.</div>
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All in all, I saw my PT, a chiropractor and a hip doctor in the last week leading up to the race. Having pulled the trigger on PT so late in final training leading up to the race, I was in serious doubt my race would happen. I had not touched a trail once this whole training season, I had not trained more than 4 miles in a run for almost two months, I had not worked on my climbing or descending legs all season ...my confidence was rocked and even lining up felt irresponsible and like a plan for guaranteed disappointment and potentially my first DNF (did not finish) ever. I worked through a lot of anxiety, frustration, worry and doubt each day leading up to the race. My head was NOT in a good place.</div>
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Having talked to my "unofficial coach" AJ Wellman (who kindly lets me hijack his Blog site after every race) and receiving clearance from all medical professionals to race, I had no other choice but to get my mind right. I warned AJ and Mike/Heidi (my additional pacer/crew and good friends) that this could be a hot mess and there was a strong chance we could all go out to Cali only to be heading home with nothing to show for it. To my pleasant surprise, everyone was still on board and came out to support me on my day.</div>
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<b>PRE-RACE</b></div>
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AJ and I arrived in Squaw Valley on Thursday afternoon, ate, relaxed, hot tubbed and shot the breeze until Mike and Heidi arrived the following day. I checked in on Friday for the race while AJ completed the "Vertical Challenge" race. We watched some soccer, I attended the race briefing and then we all came together back at the condo for a fun night full of talk, food and drinks (not me on the drinks).<br />
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The next morning we were laid back about the race start and that showed when I was the last person in the whole race to pick up my bib (they literally tore down the tent after I grabbed mine). GO TIME!!</div>
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<b>RACE</b></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWc1lw5xpmkgcnYdngdzbPSAiptMJLtMjRywibCVdE6to_moZV3TJPNH4LC2FhjImlKswY3hT3YdjyRRF4sMzmhgndsEPAaUgblgdmOBbpob98iQue_ac0KkUHDfVY8jRtx8puWmcnc2iJ/s1600/Photo+Jun+29%252C+7+51+25+AM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1068" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWc1lw5xpmkgcnYdngdzbPSAiptMJLtMjRywibCVdE6to_moZV3TJPNH4LC2FhjImlKswY3hT3YdjyRRF4sMzmhgndsEPAaUgblgdmOBbpob98iQue_ac0KkUHDfVY8jRtx8puWmcnc2iJ/s400/Photo+Jun+29%252C+7+51+25+AM.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Happy Now, Sad Later</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinW5XJwU0cJxw7m1zAKuk_89EypulCSTzd-fXGqmONAmRlJTtS0aEuTX58X06VKOELAVmN6wxWCQjtun8bpghPcdmA8w_7pTSh4MPbB03Jg2Ci7gb2hcMdzXxKE6yWPzHcJ9tO_lu5Ap36/s1600/4+Start+Line.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinW5XJwU0cJxw7m1zAKuk_89EypulCSTzd-fXGqmONAmRlJTtS0aEuTX58X06VKOELAVmN6wxWCQjtun8bpghPcdmA8w_7pTSh4MPbB03Jg2Ci7gb2hcMdzXxKE6yWPzHcJ9tO_lu5Ap36/s400/4+Start+Line.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">AJ and Mike with Heidi behind the lens</td></tr>
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<i><u>Squaw Valley (0) to Robinson Flats (31) ~ The High Country:</u></i></div>
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The count down started from 10 to 0 in the dark, the gun goes off and everyone heads out for a long day ahead. The weather was chilly at the start (35 degrees), but knowing I'd be working hard up the mountain, I ditched my jacket immediately. The race starts at the base of the old Olympic center and climbs 2500 feet up to the top of the escarpment (4 miles), which is not only the biggest climb of the day, but the highest elevation. I let go of pride right away and didn't care if I was passed or passed others ...I was just happy to be in the race and moving. We made it to the top and immediately were hit with the anticipated "snow" (which was ICE to a Coloradoan) putting everyone on their game as the traction was difficult. It was hard on the feet, had lots of undulations and there was a tad bit of skiing down on ice in some spots. I didn't move as well in this section as I wanted, but pushed through it and did my best. About 2 miles further we started seeing less stretches of snow and I was able to patch together some solid running. Let me state early that the views on this whole course were amazing, but none so stunning as the high country. Simply breathtaking.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsMfnSul0_SUl60wt3DB2wjciG-WPbMROIY1Tmj1c2HRehtDVu4FzD4RYXdvEji8fN9HyWSj4OpBwSIcDcigEnfY3aBaddZOhDVshp1kSMtCFimqqBDi949nEJr1NsAKufYcyyz-CymofD/s1600/4067-01-113-ZF-2716-67702-1-001-002.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsMfnSul0_SUl60wt3DB2wjciG-WPbMROIY1Tmj1c2HRehtDVu4FzD4RYXdvEji8fN9HyWSj4OpBwSIcDcigEnfY3aBaddZOhDVshp1kSMtCFimqqBDi949nEJr1NsAKufYcyyz-CymofD/s400/4067-01-113-ZF-2716-67702-1-001-002.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coming off the peak elevation and on to Emigrant Pass.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXgvFvpK0ei3iA8CUkrnxfbsxgJPb0IBGpGkJ6zTKrR9v__2icRb8_4UHw_Vftepk-WoXwJrCyWyTJzl73dbw8mef0Fc0cFaPtpNxajD0jej4e0UxuKJO7ec0xhNWCgwwmY2zWkwlssTdV/s1600/4067-02-269-ZF-2716-67702-1-001-006.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXgvFvpK0ei3iA8CUkrnxfbsxgJPb0IBGpGkJ6zTKrR9v__2icRb8_4UHw_Vftepk-WoXwJrCyWyTJzl73dbw8mef0Fc0cFaPtpNxajD0jej4e0UxuKJO7ec0xhNWCgwwmY2zWkwlssTdV/s400/4067-02-269-ZF-2716-67702-1-001-006.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The gift that kept on giving - gorgeous high country.</td></tr>
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After passing through both the Lyon Ridge (10) and Red Star Ridge (16) aid stations, I worked my way into and out of the Duncan Canyon (25) aid station. My goal was to quickly get in and out of all aid stations where I didn't see my crew and was successful with that plan. In all my research and talks with others, I've heard this race gives you "thrashed quads". I realized that later in the race BIG TIME, but that part of the story is coming up in a bit. I immediately noticed that my quads and glutes were already getting tight, which caused immediate concern since we had so much more downhill ahead of us. But that's one of those "Happy now, Sad later" deals and I just pressed on.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAN_H_OSm7OfRDISoDX_xPMOZ4h2URHE9zLE9aLAlpoU3hBjAL_-LcMRrQUEs6UCgtuv-nscLffX-zIwP__-HlSV9oK5eiBdiVjdr2C4rw0AQIPuofzFUf9xu39pE94633ymYJjOl8xtL0/s1600/4067-04-231-ZF-2716-67702-1-001-010.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1067" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAN_H_OSm7OfRDISoDX_xPMOZ4h2URHE9zLE9aLAlpoU3hBjAL_-LcMRrQUEs6UCgtuv-nscLffX-zIwP__-HlSV9oK5eiBdiVjdr2C4rw0AQIPuofzFUf9xu39pE94633ymYJjOl8xtL0/s400/4067-04-231-ZF-2716-67702-1-001-010.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Crossing slick rocks is difficult on<br />
legs that just completed a marathon.</td></tr>
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With one of the next biggest climbs ahead before seeing my crew, I just put my head down and worked up the 1200 foot climb from Duncan Canyon to Robinson Flats where I would see my crew. This was a good check point for how I was feeling overall and it wasn't bad. My foot was in bad shape due to the neuroma, which I dealt with the entire 21+ hours, but at least the quad injury wasn't presenting itself. Also of note, I fell early in the race (around mile 14) and popped my knee on the ground, which was also painful, but definitely manageable.</div>
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<i><u>Robinson Flats (31) to Michigan Bluff (55) ~ The Canyons</u></i></div>
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After 6+ hours of not seeing my crew, I was ready for some friendly faces. They welcomed me with open arms, had a chair ready and started helping me with all my needs. I changed shoes and socks (Mike is a God-send for taking off my wet socks and helping me into my dry ones) and got more nutrition, while my crew gave me the layout ahead and the plan to the next crew station (a long 24 miles away). Some last minute departing words and I was off into "The Canyons" where the day typically gets the hottest. On top of this being a cooler year, I did over a months worth of sauna work giving me confidence that the heat wouldn't affect me all day and it didn't.</div>
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The next 13 miles are known as the "Downhill Half Marathon", which for me was good and bad. It was some of the most runnable section of the day and even when you didn't want to run, you felt compelled to knowing it was a chance to make up any lost time earlier in the race. At the same time, if you go too hard, you'll have nothing left in your legs later in the race. Feeling the downhill, I tried to stay in control and keep my feet under me. Having had ZERO trail training for this race (and amazed I was even still in it after 30+ miles) I was REALLY feeling my quads now, so I tried not to brake too much on the downhills which invokes your quads a lot.</div>
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I moved through the next 2 aid stations (Miller's Defeat - 34 and Dusty Corners - 38) quickly and incurred one more hard fall that again popped my knee, which was now starting to hurt with so much downhill. Having run 6 of these races prior, I knew it was tolerable and manageable so all I could do is put it out of my head and continue on. I was already on wobbly legs from the lack of trail training, so it was important to maintain focus and pick up my legs.</div>
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I finally hit the Last Chance (43) aid station where I met my favorite volunteer of the day. It is also important to say now since I neglected it earlier, that the volunteers of this race make it a top notch experience like I've never seen before. I had a bit of chaffing going on and when the volunteer asked what he could get me, I asked for a bandaid. When he got back with it already un-packaged, he asked where he could put it. A little embarrassed, I said "I think we should be on a first name basis for that" and then told him it was for my nipple, which I put on myself. We all had a good laugh and he gave me the harsh reality ahead (a steep descent and steep ascent) that was going to be one of my lowest lows of the race for me.</div>
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After leaving Last Chance, you descend a hair raising 1000 feet down to the river in less than 3 miles. My quads were so shot already that I really struggled to get down and let a couple stronger runners go by me as I just couldn't move well. Once I begrudgingly made it down, I immediately turned right around and went back UP 1500 feet to the Devil's Thumb (48) aid station. Two of the most contrasting parts of the day. Once I pushed hard to the aid station I commented to all the volunteers waiting "you MUST be the most anticipated aid station of the day?". They all laughed and welcomed me like no other aid station (I think I had two personal valets by my side the whole time) and got me through quickly dousing me with water which was now my every aid station strategy to fight the warmth.</div>
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After Devil's Thumb, you have a repeat downhill to uphill section heading into Michigan Bluff. I made it down the 2000 ft descent to the El Dorado (53) aid station, which I actually found more runnable. I found this to be the most pretty aid station of the day as it sits right on the creek and is surrounded by lush vegetation. Another quick stop and then it was back up the 1300 foot climb to Michigan Bluff (55) where I would see my crew again after a tough 24 miles.<br />
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<tr><td class="tr-caption" style="text-align: center;">Cooling strategy for the day ...get soaked with ice water.<br />
~ <i>Picture by iRunFar.com.</i></td></tr>
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<u><i>Michigan Bluff (55) to Foresthill (62) - Volcano Canyon</i></u></div>
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I checked in once again with crew and they once again had a camp chair for me to sit in while I took care of my needs. Another quick chat about the upcoming climb and I was gone.<br />
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This would be the shortest distance/time between seeing crew, so I was motivated to get through the last of the canyon climbs. This section had it all with rollers and a couple steep climbs up to Bath Road where Mike waited for me. We chatted about status and laughed along the way into the station. We geared up, waved to a TON of cheering crews and headed on down the road to hit "Cal Street" with spirits high. I even mentioned to Mike that we only had 38 miles left, which in most cases sounds daunting, but it's really how you spin it in your own head. I had just run almost 2/3 of the course and was now hitting runnable terrain again and that was enough for me to spin it positively in my mind ...at least for now.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkVt0jdLwAIc3DIda2Mjxhs-4jB22sAMhWqSSOV4XkSek39QELFbndKk9zSPvI09PLY3ts__6rxdlaNraZZdOcL_1Dt5rdlG-XkYcElmlSQZg0SjnlvWjNmpUQEgA3tQJhQfKMsss4D1eX/s1600/Photo+Jun+29%252C+7+11+47+PM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1205" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkVt0jdLwAIc3DIda2Mjxhs-4jB22sAMhWqSSOV4XkSek39QELFbndKk9zSPvI09PLY3ts__6rxdlaNraZZdOcL_1Dt5rdlG-XkYcElmlSQZg0SjnlvWjNmpUQEgA3tQJhQfKMsss4D1eX/s400/Photo+Jun+29%252C+7+11+47+PM.jpg" width="301" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bring in a fist bump for AJ.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheoqNd1pX9s3mFnPPR01tjUfEyE3o8sDSDpYXIxa1te3yaBoHdCnzYIbe46TpVKcQdK5PaLPbPynb_LMgxaZ3Fyuc3BuHQxbJl8JLWk3edFv2UGPbIChgIGyigSCEOgY2PF5royrdehtfj/s1600/Photo+Jun+29%252C+7+15+21+PM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1067" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheoqNd1pX9s3mFnPPR01tjUfEyE3o8sDSDpYXIxa1te3yaBoHdCnzYIbe46TpVKcQdK5PaLPbPynb_LMgxaZ3Fyuc3BuHQxbJl8JLWk3edFv2UGPbIChgIGyigSCEOgY2PF5royrdehtfj/s400/Photo+Jun+29%252C+7+15+21+PM.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Now that's service!!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioWo2kXLQpY8YLtgRwNnMgW8b4l9PE_tQNE-d_NIlWwEI5xm3SmQK7XC17nCVuf-E38X-ySGSSKTSVSC0FEPsikIrZyicXm4fph6aSJbXoYumYdHkMBRINJed5k6RbBWzxp-khbkIFg2il/s1600/Photo+Jun+29%252C+7+17+09+PM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1067" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioWo2kXLQpY8YLtgRwNnMgW8b4l9PE_tQNE-d_NIlWwEI5xm3SmQK7XC17nCVuf-E38X-ySGSSKTSVSC0FEPsikIrZyicXm4fph6aSJbXoYumYdHkMBRINJed5k6RbBWzxp-khbkIFg2il/s400/Photo+Jun+29%252C+7+17+09+PM.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hard to leave unhappy after that support!</td></tr>
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<i><u>Foresthill (62) to Rucky Chucky (78) - The Divide</u></i></div>
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Cal street is known for being where the race really begins. However, for a non-elite runner like me, that only means that the worst of the climbing is done and where runners can make up good time on very runnable trail. There are still plenty of counter-climbs all the way to the finish, but they are shorter and more manageable ...or so I thought. Mike and I moved well up and down (mostly down) through the next three aid stations (Dardanelles - 65; Peachstone - 71; Ford's Bar - 73) and just chatted away while we cruised along. This sections runs along the American River and IT ...IS ...AMAZING. The river flows along with a rushing sound equally as calming as the site of the moving water. The weather was still warm, but nice and was about to cool off as the sun was setting. Mike asked me if I was ready for the night and I said "No", as the night is always a tough time in a race for me (and most). I got a good perspective from Mike on the topic when he said he is usually ready for a nice change, so I decided I'd try and accept and appreciate it for what it was.</div>
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I haven't mentioned it yet, but my stomach was a bit of a mess and it was making it less and less appealing to eat. I eventually gave up on eating somewhere around mile 65, which would eventually hurt me. I've done 6 other races and know this was a bad strategy, but I thought I could push through without calories and complete this race on sheer will. I made numerous stops along the race to take care of business and I was frustrated by it, but it was what it was and I just worked through it. I think not sticking to a good pre-race diet was the culprit and something I need to learn from in future races. Speaking of future races, I told Mike that I may make this my "retirement race" at the 100 mile distance. That's a topic you should NEVER discuss mid-race, but it was fodder for some good conversation. As we headed down towards Rucky Chucky, I was moving well, but SICK of my foot hurting and was starting to feel a bit tired (more so than earlier). We made it to the aid station just as the last of the daylight hit.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB9AY9jWI1zKLzyTx93MmFjbp0g2OhkZGCTWTx2EKGhlB4N73XAn9SAkMJKn8IHeMzxf3I8eYZqKoP0AF3Z-O23iNdnJRKoBed3FohYAwJu50FsgRsNrxZqiDZpv0wn0OXyVDOyfNLtJ40/s1600/Photo+Jun+29%252C+8+33+50+PM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1067" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB9AY9jWI1zKLzyTx93MmFjbp0g2OhkZGCTWTx2EKGhlB4N73XAn9SAkMJKn8IHeMzxf3I8eYZqKoP0AF3Z-O23iNdnJRKoBed3FohYAwJu50FsgRsNrxZqiDZpv0wn0OXyVDOyfNLtJ40/s400/Photo+Jun+29%252C+8+33+50+PM.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mike and me hitting the Foresthill AS</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhXezhlrSu3wl5egQf-iorY4mknX1GS9LrurbuMP542ofyYUFzZ44cUlcUCtoPMRa7gGa4oKPRzlEE1tYjGDgh05ZUP8QlKrAGeEIbis8rODlmrh3UW5iGuyrq0K6ezfrFzTME2C02hHEI/s1600/Photo+Jun+29%252C+8+41+00+PM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhXezhlrSu3wl5egQf-iorY4mknX1GS9LrurbuMP542ofyYUFzZ44cUlcUCtoPMRa7gGa4oKPRzlEE1tYjGDgh05ZUP8QlKrAGeEIbis8rODlmrh3UW5iGuyrq0K6ezfrFzTME2C02hHEI/s400/Photo+Jun+29%252C+8+41+00+PM.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Boyz before departure! Gets hard to smile at mile 62.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFM0Y7eZ9EJZ7i-M-Mm1CjXxJ4PUQ9XhSgR-pBjZAijnn1yQaX9FfwaI7OGJAqeqhLqq_xoSs8EBxUB-F7wZjrxeZjObDcnVSZ07FeyBXD63-HrZeekAucluF7tZLMIf4OHwVE6Nxp6oWR/s1600/Photo+Jun+29%252C+8+41+12+PM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1068" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFM0Y7eZ9EJZ7i-M-Mm1CjXxJ4PUQ9XhSgR-pBjZAijnn1yQaX9FfwaI7OGJAqeqhLqq_xoSs8EBxUB-F7wZjrxeZjObDcnVSZ07FeyBXD63-HrZeekAucluF7tZLMIf4OHwVE6Nxp6oWR/s400/Photo+Jun+29%252C+8+41+12+PM.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">We should've hooked arms and skipped away.</td></tr>
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<i><u>Rucky Chucky (78) to Pointed Rock (94) - The Far Side</u></i></div>
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We approached a dark, but lit up Rucky Chucky aid station where AJ and Heidi were waiting. Always lifted to see my crew, I came in happy. This was my favorite aid station when I paced AJ years ago and is the point of the race where you cross the American River. In the year I paced, we crossed by foot and followed glow sticks in the water which was magical. This year because of the moisture, the river was running too high to cross by foot, so we were taken across by raft, which was equally as exciting. AJ and I geared up, headlamps on and we moved down to the river where we were greeted by volunteers. They fitted us with life jackets, we loaded into the raft and chatted with the staff who got us across the river. With the last of the daylight hitting the river and the cool feel coming off the river, I made sure to take a mental picture and was somewhat disappointed the trip across didn't last longer. On the other side we were out and we were off and up one of the last long climbs of the day to Green Gate. I worked hard up the climb all the while chatting and laughing with AJ. AJ and I have been a part of EVERY 100 mile race for each other and we have a TON of history and memories together. It's mid-race where we typically talk about old memories, which is one of my favorite things to do late in a race. It's motivating, a walk down memory lane and a good chance to remember how grateful you should be for these amazing opportunities to make more memories.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCDnDLwIezgaJGryHY6XZFGutHsl8PiWdnIVZx3905vmZTLedSdmY0ObR20JIH_UreyoCFbznX3DXJzC8w94PM3gjfdIEfpjk1VSswaRmn-hcc_FxAQzuWrwBhVFuo4F_DJvG6O-KQa4tI/s1600/Photo+Jun+29%252C+11+37+26+PM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1084" data-original-width="1600" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCDnDLwIezgaJGryHY6XZFGutHsl8PiWdnIVZx3905vmZTLedSdmY0ObR20JIH_UreyoCFbznX3DXJzC8w94PM3gjfdIEfpjk1VSswaRmn-hcc_FxAQzuWrwBhVFuo4F_DJvG6O-KQa4tI/s400/Photo+Jun+29%252C+11+37+26+PM.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mid-race rafting adventure ...crossing the American River</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRr2NlxMevaSeA4Lr7hqxd2dKyb8D_OvaWTPfHHfbqlY0MS1HdzR_bUhZ-M59Bjnqll_8yHM6qNfyy0NDq1hx9gegjpdzgp9XEdEOBoSxRFwr_AHvBPYqx_dlerZECKjnW3HTCMjpq8e5t/s1600/4067-05-259-ZF-2716-67702-1-001-012.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1068" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRr2NlxMevaSeA4Lr7hqxd2dKyb8D_OvaWTPfHHfbqlY0MS1HdzR_bUhZ-M59Bjnqll_8yHM6qNfyy0NDq1hx9gegjpdzgp9XEdEOBoSxRFwr_AHvBPYqx_dlerZECKjnW3HTCMjpq8e5t/s400/4067-05-259-ZF-2716-67702-1-001-012.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Out the other side and straight back up the mountain.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeD_X26jBvnWrs0YCjc7TVAGINgWWyj9wvULm4PPjf3h4Wup9nXzX0h0TtyhvQm5rqK8YHtzwZouaSS-glDFqeQ5dY2Vurucf_G7q6wWJFLZwecRBcxQ-IOJGI2cMra9guYeWjHXBjdjyk/s1600/4067-05-261-ZF-2716-67702-1-001-014.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1068" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeD_X26jBvnWrs0YCjc7TVAGINgWWyj9wvULm4PPjf3h4Wup9nXzX0h0TtyhvQm5rqK8YHtzwZouaSS-glDFqeQ5dY2Vurucf_G7q6wWJFLZwecRBcxQ-IOJGI2cMra9guYeWjHXBjdjyk/s400/4067-05-261-ZF-2716-67702-1-001-014.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"The Clydesdale" - AJ Wellman</td></tr>
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I ran while I could and was still passing a person here and there and was happy with my progress. Unfortunately, with close to ZERO calories in the last 5 hours, my body was waning and waning HARD in an instant. My blown quads were DONE and I was starting to have trouble picking up my feet. I went down on my side again somewhere in these miles and AJ grabbed me before I slide down and off the trail. I was getting sloppier and sloppier and was losing my balance due to some dizziness. It was getting REAL and I was quickly moving into that "dead man zone". The only good news at this point was that I was still progressing with a strong hike and just made the commitment to move forward at all cost. We pushed through the next three aid stations (Green Gate - 80; Auburn Lake Trails - 85; Quarry Rock - 91) working slow, but working hard.</div>
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Somewhere on this last section, as AJ and I were chatting along, I saw some glowing eyes ahead in my peripheral view. I said out loud "what the hell is that" and when I pointed my headlamp up, I saw a mountain lion!!! I told AJ what is was and he looked up to see it's backside before it quickly disappeared into the brush. That left us a little nervous for the next half mile listening for sounds, which never did come, but it sure did wake us up for a bit.</div>
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<i><u>Pointed Rock (94) to Auburn Finish (100) - The Fight</u></i></div>
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We expected to see Mike and Heidi again after the Highway, but found out when we got there that the aid station was different from prior years and was hard to get to. When we didn't see them, we just moved through quickly as we were in the final few miles of this race. I was still hurting BAD and was still not able to run at all, but gave everything I had. We worked our way down to No Hands Bridge (97) where we were greeted by Mike and Heidi. Mike asked me how I was doing and I don't even think I answered, but rather gave a big sigh, which was enough for him to know how bad I was feeling. A quick chat and we were out of there to try and get to the finish as quickly as possible.</div>
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The final climb to Robie Point is brutally steep considering it's point in the race (mile 98 and 700 feet of climbing), but I knew what was ahead so I mustered enough energy to power hike up it so that I could run down into Placer High School (the finish). After much struggle to get up it, we started running down the final mile (much to my quads displeasure) and found Mike waiting for us. We all three ran down the road and entered the track at the high school, which is the famous finish of the race. As I entered, I was in disbelief of what just transpired as I moved around the corner to the final 100m. I soaked it all in (i.e. hearing my name announced, the clock, the finish arches, the few fans in the crowd) as I threw out my arms and crossed the line. I DID IT ...I just outlasted the distance!!<br />
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<i>Official stats: 18,090 feet of climbing, 22,970 feet of descending, 100.2 miles, only one lost toenail, 21 hours and 37 minutes, top 14% of finishers and my 7th~100 mile race.</i></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAlqu4Ir1uCbtfjQ-bONmnR2RQrYXZ65IOi-UC_xrSx9u8UB8MvrWlSyhTT3q-auHQeYjAc1lZVsPzbd_sVieBarenXOatBXW0K1gJnnkQ1p2EW7hWzknj1utAGi63hNS_dd-YPkhIcl6n/s1600/8+Finish+Photo2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1515" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAlqu4Ir1uCbtfjQ-bONmnR2RQrYXZ65IOi-UC_xrSx9u8UB8MvrWlSyhTT3q-auHQeYjAc1lZVsPzbd_sVieBarenXOatBXW0K1gJnnkQ1p2EW7hWzknj1utAGi63hNS_dd-YPkhIcl6n/s400/8+Finish+Photo2.jpg" width="377" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Soaking it in.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ZDDpnHmNJy9hqPTZmm28WYyES8DSk6d0gHLrlJyi1h0wMVaJ_OnKn92wK492gQFBPmtnXVrXg1UforrWIuRT-uX875liDwWJ8C9ve6gE9WaK17_mbx-q8BQg0jhLEM_cmnF1mBaRuf27/s1600/8+Finish+Photo3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1466" data-original-width="1600" height="366" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ZDDpnHmNJy9hqPTZmm28WYyES8DSk6d0gHLrlJyi1h0wMVaJ_OnKn92wK492gQFBPmtnXVrXg1UforrWIuRT-uX875liDwWJ8C9ve6gE9WaK17_mbx-q8BQg0jhLEM_cmnF1mBaRuf27/s400/8+Finish+Photo3.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">HOME!!!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLhqGUbQAMsnk0veVUBWmaOcMXhy-3sXGnQnkdFnZjgjpmS6Rj5YxbA_cVgTn5J5xpNhQgy92ObaLTT7Hq0kusPfUcUeGYkqWBestPij4d-5F3M9PivEdBxCzvXTmLogj6CJ800FzbB_6d/s1600/4067-08-233-ZF-2716-67702-1-001-016.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLhqGUbQAMsnk0veVUBWmaOcMXhy-3sXGnQnkdFnZjgjpmS6Rj5YxbA_cVgTn5J5xpNhQgy92ObaLTT7Hq0kusPfUcUeGYkqWBestPij4d-5F3M9PivEdBxCzvXTmLogj6CJ800FzbB_6d/s400/4067-08-233-ZF-2716-67702-1-001-016.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A sweet finish to a sweet day.</td></tr>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dw_X5hHN_5-LDYSpVKCtew5S6vk3dvygQQMz2BQnK7zrTEXFQVIVJ39DDCCRilPDFMKuI0C_Tb9PY1UxSvNrA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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<b>POST RACE</b></div>
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After a very messy motel setup and a short sleep, we headed back to the finish line award ceremony to get our buckles. I was lucky to have finished high enough in the order that I could get my buckle and we could get to the airport in time for our departure. I gave big hugs to Mike and Heidi for everything they did for me and we were off to the airport. After a delay and late arrival home, it was all over in the blink of an eye. One final hug to AJ for being with me every step of my ultra journey culminating in the "coup de gras" Western States and my lucky #7 100 mile finish.</div>
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<tr><td class="tr-caption" style="text-align: center;">Getting my buckle award.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">This from my bad side.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The coveted Silver Buckle (under 24 hours).</td></tr>
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<b>FINAL COMMENTS</b></div>
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My story will differ from each and every runner who ran this race and that's what makes these races a true journey. Racing 100 miles will test your will, your spirit, your gut and mostly your resolve.Your adversary is the distance ...the distance of the race and the distance between your ears. The race distance will run out ...will you? Your mind will work with you and against you ...can you control it? Does this race give you purpose and motivation and thus a reason to finish at all cost? Better yet, does it give you reason to even line up on the start line and suffer for hours and hours? It did for me and while the set up was never good for me for this race and while I was never going to have the best race of my life, I was GOING to finish if I lined up or at least give it hell as long as I could. I was fortunate to have the former happen using my stubbornness, ability to fight and a resolve to not quit. I was blessed with this finish and am not taking that for granted as this was an experience of a lifetime and a story I will never forget.</div>
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<b>GRATITUDE AND THANKS</b></div>
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I can't be successful in life or in these adventures without the support, love and faith of my family who are my biggest fans and my biggest motivation to never quit and I can only hope I made them proud. I can never thank my crew AJ, Mike and Heidi enough for all the sacrifices they made for me to make my day as great as it was and for believing in me the whole day. This race should be shared together and if I could split up my buckle, you'd each get a piece. A big thank you to Andrea and Michelle at <a href="https://electro-bites.com/">Fuel 100 - Electro bites</a> for your sponsorship and support in all of my races. I can only hope I represent the company well. And a final thank you to all of the readers most of which will be family and friends who believe in me enough to follow along in all of these crazy journeys.<br />
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<b>EXTRA PICTURES</b><br />
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<tr><td class="tr-caption" style="text-align: center;">Race Shwagg</td></tr>
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<b>KUDOS & LINKS</b><br />
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<a href="https://electro-bites.com/">Fuel100 Electro-Bites</a> (you gotta try them)<br />
<a href="http://www.sportsrehabconsulting.com/physical-therapists/brad-schoenthaler/">Sports Rehab Consulting</a> (Brad is your BEST bet)<br />
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<a href="https://ultrasignup.com/results_participant.aspx?fname=Chuck&lname=Radford">My Ultra Race Results</a> (those darn elites KILLED my score on this race ...ehhhh)<br />
<a href="https://www.strava.com/activities/2492747808">My Race Data</a> (watch data sucked ...damn ...100.2mi and 18K+ vert official distance)<br />
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Chuck Radfordhttp://www.blogger.com/profile/02034885006706836741noreply@blogger.com2tag:blogger.com,1999:blog-7164125942929514800.post-87792275458212240802018-10-17T18:38:00.002-07:002018-10-27T05:17:56.480-07:00Facing "The Bear 100" ~ Guest Post by Chuck Radford<div align="center" class="MsoNormal" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Cambria; font-size: medium; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0in 0in 0.0001pt; orphans: auto; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
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<i>Being Challenged In Life Is Inevitable, Being Defeated Is Optional. </i><i> Roger Crawford</i></blockquote>
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Here we go again, another year, another 100 mile race report. Ready or not …<o:p></o:p></div>
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The Bear 100 history:<br />
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<li>This was the 20<sup>th</sup>running of the race.</li>
<li>It’s a point-to-point race starting in Utah and ending in Idaho. </li>
<li>Mix of dirt roads and technical trail. </li>
<li>21,000 feet of vertical gain in 100 miles.</li>
<li>Notorious for having VERY off years in weather. </li>
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<li>2014 saw almost 12 hours of straight rain through the night with a trail of runner carnage.</li>
<li>2016 saw tons of snow forcing the race director to cut the course in half and turning runners back home at the half mark. </li>
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<li>It was my year to test Mother Nature and that nasty Bear.</li>
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Knowing I needed to run another 100 mile race in 2018, I teamed up with 3 friends to run something together to turn it into a fun “guys weekend”. The lunacy of another ultra adventure was afoot. A huge thanks to my amazing sponsors, <a href="https://electro-bites.com/">Fuel 100</a>, who have had my back through thick and thin. </div>
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The race filled quick, but my registration was accepted just in time. As time ticked on early in the year, one of my friends, AJ, decided to float his entry to another person and would instead come out and crew/pace rather than race (I now had a pacer and crew). Things were looking up and I was excited.<o:p></o:p></div>
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In June, I decided a tune up race at the Leadville Trail Marathon in June was a good idea. I ran the race not as “trail fit” as I’ve been in the past and struggled badly in the last 2 miles, but finished. Low and behold, I found out a few days later that I encountered a BAD injury to my left hip flexor shutting me down entirely for a month. All of a sudden my training and my race looked at risk. I struggled to pick up some last minute training in August and September with low mileage and very little specificity training (i.e. hills, technical trail, endurance runs, etc…). My confidence was rocked and my only goal in the race now was to finish.<o:p></o:p></div>
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After talks with a local running buddy, Jon (also running the race), I decided the best option for me was to run with him the entire race at a slower pace, get a finish and a qualifier while taking much of the typical race stress off. While I was never “happy” with that option, I was settled and comfortable with the idea of just getting through this race.<o:p></o:p></div>
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In September, final plans were solidified and it was time to get to Utah. Jon, AJ and I met up with Steve (long time friend from Arizona), his wife Kara and friend Zach in Garden City, Utah. We all chilled for a day and a half before the race doing all the typical pre-race prep (i.e. talk of strategy, shake out run, pre-race meeting, etc.). BOOM!! Race morning and time to “get it on”.<o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;">Jon, Chuck and Steve</td></tr>
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<b style="font-family: -webkit-standard;"><span style="font-family: "cambria"; font-size: 12pt;">Start:</span></b><span style="font-family: -webkit-standard; font-weight: normal;"></span></div>
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As a point to point race, we drove almost an hour to the start (we stayed at the finish to make it easy after the race). We landed in Logan, Utah, checked in, took care of business and lined up at the start. </div>
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The first 10 miles are the toughest on the course, as the route takes you straight up 4500 feet to the top of Logan Peak. Jon and I fell into the conga line on the single track trail and kept the pace nice and easy as planned. At mile seven, out of my peripheral vision, I saw something jump from the ground …BAM, I was stung. Hurt like HELL and made me jump. I was dumbfounded, as it seemed too early and cold to be a wasp …or was it? I posted an inquiry on <a href="https://www.facebook.com/groups/579692058753592/">The Bear Facebook page</a> asking others what it could have been and was greeted to 28 responses of people telling me it was a yellow jacket. Confirming that theory even more, at least half of the responses said it happened to them at the exact same spot. Odd. Too cold to fly, but not too cold to jump apparently. Anyway, it hurt a LOT for the next 7 miles throbbing in pain off and on as the stinger released more and more toxins infrequently. It never affected my race outside of the nuisance of the pain, but it was the only exciting thing that happened in the first 50 miles.<o:p></o:p></div>
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Back to the nuts and bolts of the race ...we worked hard up the first 10 miles and were looking forward to some nice downhill miles, but were met with very technical trail at the top. We rode it out all the way into the first crew station.<o:p></o:p></div>
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<b>Leatham Hallow (19 miles):<o:p></o:p></b></div>
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After the technical trail at the top, it turned into beautiful trail all the way down into Leatham Hallow where we met our crew for the first time in the day. Once we arrived, we were greeted by AJ, Kara and Zach. They treated us like kings as we sat down in nice camp chairs as they refilled bottles. We loaded up and headed out relatively quickly. <o:p></o:p></div>
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<b>Cowley Canyon (30 miles)<o:p></o:p></b></div>
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We ran 3 miles of dirt road to the Richards Hallow aid station and moved through quickly and efficiently passing about 5 runners.<o:p></o:p></div>
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Not noted earlier, but important, is that you descend into every aid station and ascend right out of it. Little to my knowledge, this Cowley section would begin my lowest "low" of the day. I started getting “achy” already and that was concerning. The heat of the day was kicking in (reached about 80 during the day) and the relentless nature of this ascent was killing me mentally and physically. I kept it to myself so as not to air any negativity to Jon, but I wasn’t happy or confident all of a sudden. I wished I had changed shoes earlier and maybe taken just 5 more minutes at the aid station, but I couldn’t change any of that now.<o:p></o:p></div>
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Now for off topic fun …at mile 26 EXACTLY, there was a dead cow about 15 yards away from the trail …bloated with its tongue sticking out!! I joked to Jon that they must have staged it at the marathon mark to keep everyone “grounded” and to remind you that you have 3 more marathons to go ...or you could just lay down and die. A good giggle and we moved through the stench and forward.<o:p></o:p></div>
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We trudged on through many false summits and when we finally DID summit, we didn’t immediately see the aid station where expected and we were both out of fluids (concerning to be sure). Once we finally found the aid station, we drank a LOT, filled up and headed out for the next ascent.<o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;"><i style="font-family: Cambria;"><span style="font-size: 8pt;">Right Hand Fork Aid Station</span></i></td></tr>
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<b>Right Hand Fork (37 miles)</b></div>
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This next section would bring some of the most beautiful trail I can recall. Wonderful single track, mild technicality and amazing colors the entire way. That uplifted my spirits and combined with seeing crew soon, I was in a better place.<o:p></o:p></div>
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We descended into the Right Hand Fork crew station and were once again greeted by friendly faces. This would be the last time we saw Kara and Zach, but they made the experience as good as it gets. AJ and Zach filled our bottles with ice and water and AJ soaked my buff in the ice cold stream. While Jon soaked his feet in the stream, I chatted with Kara and inquired about Steve. Things seemed well with him at the time, although he ultimately dropped. I moved on over to the aid station, ate and we moved on out.<o:p></o:p></div>
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This next section was exposed and while it helped with some amazing views of Autumn colors and livestock (droves of sheep), it didn’t help with the heat. Fortunately they had an unmanned water station so we knew we could drink unfettered with the option for water later. Nice runnable trail all the way into the next aid station.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK6KJmYDrlpq45xbmEQAC96N0GHzMZPoORuYkEyIyXKknSXqDnXv8XfTfDMcvdYvSTFaVq55hQ2x-vl6jZDpZyLExZH4NT0dZxCufjP6NKbQKbS70IMGHDKV8lRDZV79sQT67pEMByCS2U/s1600/J+-+Tony+Grove.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1053" data-original-width="1128" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK6KJmYDrlpq45xbmEQAC96N0GHzMZPoORuYkEyIyXKknSXqDnXv8XfTfDMcvdYvSTFaVq55hQ2x-vl6jZDpZyLExZH4NT0dZxCufjP6NKbQKbS70IMGHDKV8lRDZV79sQT67pEMByCS2U/s320/J+-+Tony+Grove.jpg" width="320" /></a></div>
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<tr><td class="tr-caption" style="text-align: center;"><i style="font-family: Cambria;"><span style="font-size: 8pt;">Tony Grove Aid Station at dusk</span></i></td></tr>
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<b>Tony Grove (52 miles)</b></div>
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We made a no-nonsense stop at the Temple Fork aid station and prepped for the second biggest climb of the day. We crossed the highway and straight up Blind Hallow with 3000 feet of vertical gain in 5 miles. I was reminded again how unfit I was for big hills and struggled through this section, but was relieved to peak. To our happy surprise, AJ was waiting for us for the nice descent into Tony Grove.<o:p></o:p></div>
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On the descent into Tony Grove, I was struck with my first “tweak” of the day. Jon had been voicing his decision to drop at the mid-point, as his interest in finishing had been waning. Once that thought enters someone’s head, there’s little that can be done to reverse it. Jon called it a day and I was now committed to completing the second half of the race on my own terms. I put warmer clothes on, grabbed my headlamp and AJ and I headed out. Truth be told, I was frustrated with the recent change of plan, but I tried not to let it change my ultimate goal of finishing.<o:p></o:p></div>
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AJ and I set a new goals of trying for steady hiking on the "ups" and good running on the "downs". As day broke and gave way to stumbles and adjustments to the lack of light, we turned on our headlights and tried to change our mindset. There was lots of good conversation and laughs while we got into a fun rhythm. With heads down chasing down each runner in front of us, we settled in behind another racer at our same pace. Not long after, a different runner was stopped and asked if we were on the right trail. We didn’t see how we wouldn’t be so we continued on. After seeing no other headlamps or trail markers for a mile, I questioned our direction myself. The lead runner and AJ were sure we were on the right path so we continued on. After another half mile, I stopped and was sure we were off course …and we were. We stood there devising a plan and then headed back. The immediate problem was that the trail on the return trip fanned out into numerous other trails …I was sure we were LOST. AJ used a function on his watch to get us back on the right trail, but then he accidentally deleted his data …anxiety hit me again, as it was just the two of us stuck in Utah in the pitch black and no other headlamps in any direction to get us back on trail. We couldn’t seem to commit to a plan, as we didn’t want to make the situation any worse. Then all of a sudden we heard a voice in the distance and we followed. We crested a hill and saw a headlamp ... running like hell, we found the trail again. Damage done: 3.5 extra miles and a hour of added time. I admittedly considered dropping when I thought we wouldn’t be able to find the trail, but I got my head back in the game. I knew we couldn’t change what happened and we could only move forward. <o:p></o:p></div>
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I told AJ that I would need a few extra minutes at the Franklin aid station to regroup and I did just that.<o:p></o:p></div>
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<b>Franklin (65 miles)<o:p></o:p></b></div>
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After snagging some chicken broth and a bacon quesadilla, I grabbed my drop bag and sat down. AJ he reminded me to not let the diversion from earlier derail my race. I took his words to heart. I enjoyed the food, but was quickly getting VERY cold. The nature of the course caused runners to get warm while pushing up the ascents and cold descending down into the valleys and aid stations. Eating also has a way of causing your body to work towards digestion and away from heating your core. So it was best to get moving.<o:p></o:p></div>
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As we worked hard to get back in the race, our conversation started to taper off. About 5 miles after leaving the aid station, AJ asked how I was doing and I responded that I was feeling good. As the conversation waned a bit, I thought it seemed the right time to ask him the same question. When I did so, I was met with a rugged “not good”. When AJ and I saw the last of the light and full dark, we found the trails very hard to see and with AJ trailing me, he had the added challenge of dirt flying in his face. This caused a lot of tripping and kicking rocks. He started feeling pain in his Achilles and it was only getting worse the harder we worked. He made the unselfish call to cease pacing at the Logan River aid station believing I would be better off alone. I was now faced with my second unplanned decision of the race …to finish the race solo. But since this wasn’t my first 100 mile race, I knew what had to be done and being a veteran, I knew I could do it solo (I’d done it twice before already in races). <o:p></o:p></div>
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<b>Beaver Mountain Lodge (78 miles)<o:p></o:p></b></div>
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I moved through the next 13 miles hiking hard up the ascents and passing people with encouragement and polite words of support. I would then run/trudge down as much as possible continuing to struggle with the lack of vision and technical trail. I blazed through the Logan River aid station and worked my way over to the Beaver Mountain Lodge. This aid station is known for being a nice warm haven that sucks you in and holds you there longer than intended (or never leaving the station at all as some runners do). My plan was to get in and out quickly after refueling and grabbing warmer clothes out of my drop bag (the temperature continued to cool).<o:p></o:p></div>
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Once again, I was pleasantly surprised to see AJ there waiting for me. Seeing him was uplifting and his added help allowed me to get out of the warm paradise that was quickly drawing me to stay. AJ’s parting words to me were a very compelling “FINISH THIS!!”. I departed knowing I would be going the next 26 miles and six and a half hours without a familiar face.<o:p></o:p></div>
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<b>Ranger Dip (96 miles)<o:p></o:p></b></div>
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The next 12 miles were kind of a blur as I moved through the Gibson Basin and Beaver Creek aid stations with little excitement. I was fatigued and done with the dusty, dark and clumsy running I couldn’t avoid. The two things I remembered were 1) Welcoming my second sunrise; and 2) Taking my first fall at mile 88. I was able to save myself from the rocks with only a bump on the knee. Major damage avoided.<o:p></o:p></div>
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Ranger Dip is known for having some amazing food and friendly volunteers …they did NOT disappoint. Upon arriving, I put in an order for a bacon breakfast burrito, refilled my water bottles and headed out with my special order burrito in hand. I’m not joking people …A BACON BREAKFAST BURRITO!!!<o:p></o:p></div>
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The ascent out of the final aid station was also known for being tough. I was met with a 600 foot “sucker punch” climb (in one mile) to the highest mark on the course (9000+ feet) before finishing down in Fish Haven. This was a grind and required a couple 5 second breaks to catch my breath. Once I peaked and knew the climbing was done, I was ready for some down hill. Much to my surprise, I was able to move well! I started trotting, which turned into a coordinated jog, which then lead to a full run. I looked at my watch and started to realize a sub-27 hour finish was possible. My run quickly became a kamikaze bombing down the trails to the road visualizing what a fall would do. I somehow not only stayed on my feet, but logged two sub-6:45 minute miles at mile 103 and 104.<o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;"><i style="font-family: Cambria;"><span style="font-size: 8pt;">Trail view of Bear Lake in the final stretch</span></i></td></tr>
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<b>Finish (104 miles)</b></div>
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Rounding the final corner, I looked down at my watch and realized I would miss the sub-27 hour finish by seconds, but threw down a respectable 104 mile race in 27:00:40. I worked hard the second half cutting my placement from 107th down to 53rd Overall. Taking into account the unseen snags, the lost hour and last minute changes in plan, I was proud to cross that finish line for my 6<sup>th</sup>100 mile race and another <a href="https://www.wser.org/">Western States</a> and <a href="https://hardrock100.com/">Hard Rock</a> qualifier. I consider this race one of my best even though it's my worst "on paper". Sure, there were no fireworks like races in the past, but that simply means I proved my experience and growing skill at this crazy extreme sport by mitigating problems and constantly moving forward. This doesn't get any easier as you age (trust me), but the added benefit is that each adventure helps you grow in more ways than you can imagine. <o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;">Final Push</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Caked in Dirt</td></tr>
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<b>After thoughts<o:p></o:p></b></div>
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For most, the general assumption is that running 100 miles is only a physical challenge, but I firmly believe the harder challenge is mental. Having the mental fortitude to push on when you're continuously reminded of pain. Having the ability to adapt to changing conditions, most of which are unplanned or unforeseen. Having the patience to know that your in for a LONG day and dark night with the reminder that "this too shall end". Having the ability to problem solve a blister or deviating off course or a sour stomach. The physical pain is known ...it <u>hurts</u>. It's pulling all the mental pieces of it together that helps you overcome the obstacles and gets you to the finish. The even BIGGER challenge ...how to apply all of those qualities to my every day life!!! If I can do that, then I can be an authentic role model to my kids and a better person overall ...that's when I've truly won.<br />
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<i>The greater the obstacle, the more glory in overcoming it. –Moliere</i></blockquote>
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<i><span style="font-size: x-small;">Left to Right:Leadville 100 (’14), Run Rabbit Run 100 (’16), Javelina Jundred (’15), </span></i></div>
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<i><span style="font-size: x-small;">Run Rabbit Run 100 (’17), The Bear 100 (’18), Leadville 100 (’15)</span></i></div>
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A great video taken and posted by <a href="https://www.facebook.com/brian.steinberg.5473">Brian Steinberg</a> on Facebook during the race (I've always admired runners who take the time to capture the essence of these races). YouTube <a href="https://youtu.be/xW90pNb4Q3M">"Bear 100 - 2018"</a>.<br />
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A special thanks to all runners on the <a href="https://www.facebook.com/groups/579692058753592/">"Bear 100 Mile Endurance Run" Facebook Page</a> for offering access to all of their pictures (some of which are posted in this blog).</div>
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A big thanks to AJ Wellman for allowing me to post my Blog on his <a href="http://ajwellman.blogspot.com/">Blog site</a>.<br />
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<i><span style="font-size: 8pt;"><br /><span id="goog_1281961916"></span><a href="https://www.blogger.com/"></a><span id="goog_1281961917"></span></span></i></div>
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Chuck Radfordhttp://www.blogger.com/profile/02034885006706836741noreply@blogger.com0tag:blogger.com,1999:blog-7164125942929514800.post-83165567888053743712017-10-18T14:00:00.000-07:002017-10-18T14:05:09.616-07:00Rudderless<blockquote class="tr_bq">
“I think people don’t realize how bad these races are for your body. They do extensive damage; you are running hard for such a long time. Your brain chemicals get really out of whack after doing something that hard.” - David Laney, from Trail Runner Magazine</blockquote>
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Wow, has it been 7 months since I blogged? I guess it has. I've become inspired to re-engage a bit lately. In three weeks time, I watched my running posse complete hundred mile races. I crewed and paced them both with enthusiasm. I love this sport, it is worth doing, as long as you don't overdo it. It has been a year since I ran a race of my own and that means I will almost certainly go all of 2017 without a formal race. My only explanation is that I was worn out, emotionally, mentally, and physically. I guess you always find it recognize that when it happens to someone else.<br />
<br />
My good buddy Chuck ran the most incredible race I have personally witnessed at <a href="http://ajwellman.blogspot.com/2015/08/leadville-100-2015race-report-guest.html" target="_blank">Leadville in 2015</a>. Now, don't get me wrong, he is an incredible runner, but I think even he ran out of his shoes that day. He's a masters runner and working husband/dad. Training and running has been a struggle for him since. I frequently remind him that he "left a part of himself out there" that day and that he may never experience another day as magical as that one. It is a fact of life that time catches up and this sport takes a toll. That is part of the beauty of it, the unknown. And, the years of sacrifice and discipline for the chance to run one race. Not many can understand the satisfaction that comes from that kind of discipline, but it drives me.<br />
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As you have probably guessed by now, I think 2016 was that moment when I left a bit of myself out there, only across several races. I ran a <a href="http://ajwellman.blogspot.com/2016/05/update-marathon-and-beyond.html" target="_blank">perfectly executed and PR marathon</a>, followed by 4th place finish at a <a href="http://ajwellman.blogspot.com/2016/06/north-fork-50k-race-report.html" target="_blank">small 50k a few weeks later</a>, and capped by a strong <a href="http://ajwellman.blogspot.com/2016/09/wasatch-100-race-report.html" target="_blank">100 mile finish at Wasatch</a>. I feel like I am defending it, but I believe down to my core that Wasatch was my best 100. It doesn't have the same splash as a big buckle at Leadville or a <a href="http://ajwellman.blogspot.com.br/2015/06/western-states-100-race-report.html" target="_blank">sub-24 at Western States</a>, but consider that <a href="http://realendurance.com/" target="_blank">Real Endurance</a> suggests it is as much as 20% harder than those two races. That means a 26:48 finish at Wasatch is equivalent to something like a 22 hour finish at one of those races! Now, the math may not be exact, but it illustrates my point. And, I finished roughly 5 hours behind the lead runner at Wasatch, a feat I barely accomplished in my first 50 miler! The point being that I left it out there that day. And I think my body has continually reminded me of that for most of 2017.<br />
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I am starting to feel like myself again, one day at a time. The physical toll continues to be real and I work everyday on fixing that. Everyday I get to the gym and I spend time working on mobility and imbalances. These are not items most enjoy doing, but I am grinding, something years of ultra running taught me to appreciate. I am learning about my body, alternative ways to train, strength training and mobility. I actually enjoy the work and having a "purpose" each day. My hope is to have a target to aim at in 2018, maybe a 100 miler (lottery Gods willing). Perhaps I will try to quality for UTMB and use 2018 as a chance to collect points. We'll see. In the meantime, I am trying to enjoy each day and the mundane tasks associated with healing and recovery.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7164125942929514800.post-37388703324402222482017-09-14T08:16:00.001-07:002017-10-20T10:39:54.380-07:00Run Rabbit Run 100 ...Tale of a Tortoise Win<div style="text-align: center;">
<span style="font-size: x-small;"><i>~ Guest Post by Chuck Radford</i></span> </div>
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“Tortoises are not very fast, as everyone knows, but they make up for their slow speed by being very determined. And if you turn your back on a tortoise, thinking they will just hang around like a lazy cat, you are in for a surprise.” ~William Herring </blockquote>
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“It was the best of times, it was the worst of times”
...that can sum up the past year for me regarding my running career and my Run Rabbit Run 100 (RRR) race in a nutshell (or is it turtle shell? Hmmmm).<o:p></o:p></div>
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<b>Setup:<o:p></o:p></b></div>
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Since my race last year at RRR, it’s been a frustrating year
full of injuries, uncertainty and what felt like many failed attempts at a healthy
return. I’ve known for some time of a desperate need to “fix” issues that I put
off for way too long (i.e. knee tendonosis, hamstring tendonosis, Achilles, general
imbalances and weakness in strength, etc...). That has only been exacerbated
by getting older which in return delays the healing process. In many attempts
to “right the ship”, I took months of full rest from running, headed to the gym
for strength training, did aggressive physical therapy and sports massage, did mobility
and yoga and even some prolotherapy. As the months progressed and I thought I
was ready to rebound, I would incur further injuries as I started running (i.e.
a tibial stress fracture in March and some kind of ligament tear/strain in my
back in June both causing further shut down). Enough of the sob-story ...the
most unfortunate and/or challenging issue facing me was how to stay <a href="http://www.wser.org/">Western States</a> (the "Boston Marathon" of the ultra scene) qualified at this point? With almost ¾ of a year gone, I still needed to
run another 100 mile race in order to keep my bid in the Western States lottery
leaving me hallow on time left to train. I decided early that I would run an
“easy” 100 mile race (as “easy” as a 100 mile race can go) and was planning to head
to Arizona for the Javelina Jundred in late October. That would give me a good
3 to 4 months to train adequately. Fine and dandy right? Wrong. I found out I
had a work commitment that landed on the weekend of the Javelina race. What
now? <o:p></o:p></div>
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As I mulled over my quandary with my good friend <a href="http://ajwellman.blogspot.com/p/about-me.html">AJ Wellman</a>, I noticed
that there were 4 spots left open for this years RRR race. I threw that out
there and he immediately challenged me with “Go for it”. I thought he was
joking, but as we ran through it in more detail, it had some merit: 1) Local;
2) Fun; 3) More time to recover after the race (end my season 2 months
earlier). To a greater extent, it was full of lunacy: 1) I was no where
NEAR prepared to run 100 miles; 2) I was not fully healed from all my issues; 3) I’d have to scramble to throw it all together in 3
weeks. In the end, AJ didn’t pressure me, but simply said “What will make you
happy”. As I struggled over that statement, I finally decided staying local, punching my ticket for Western States and being done with
the season early was going to make me happy. Decision made ...now what? Freak
out, lament, stress, doubt.<o:p></o:p></div>
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Signing up as a tortoise was a no-brainer as I was not in
league with the Hares like I was last year. I won’t go into the nuances of the
Tortoise/Hare divisions and their particular rules and restrictions, as you can
find that on their website <a href="http://runrabbitrunsteamboat.com/">RRR100</a>.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP45vMHuPfBpYc8VFfl7KOXZCOWvXbkmQuZokHxIhHV4KpXOmbNkQrn3flII8TecyNW4WL8ImDP1SKlyicbWzeBuYfU7RVWnRNW0H3AEwoCdhz9g0tVV75Ksvqp9Wok9na4wNcm9IbBlh6/s1600/Tortoise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="253" data-original-width="211" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP45vMHuPfBpYc8VFfl7KOXZCOWvXbkmQuZokHxIhHV4KpXOmbNkQrn3flII8TecyNW4WL8ImDP1SKlyicbWzeBuYfU7RVWnRNW0H3AEwoCdhz9g0tVV75Ksvqp9Wok9na4wNcm9IbBlh6/s200/Tortoise.jpg" width="166" /></a></div>
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<b>Preparation:<o:p></o:p></b></div>
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Where do you start when you feel like you are at ground
zero? A race strategy and plan. I grabbed my statistics from last year (if you
don’t know already, it was an interesting year last year as I dealt with blind
running for about 30 miles ~ <a href="http://ultrarunnerpodcast.com/chuck-radford-blind-perseverance-rrr100/">RRR 2016</a>) and I started trying to
determine what I was capable of. I made it easy and took RRR’s already
formulated 24 hour plan, which seemed ludicrous considering I had no business
running in 24 hours untrained. Ehhhh, good enough. I backwards planned for food,
hydration, gear and pacing. AJ and I have been through every 100 mile race
together and have been through some amazing battles and adventures, so he was
on board for a long section of pacing. Much
to my surprise and pleasure, my good buddy Jon Ahern (I paced Jon at the
Leadville 100 this summer) offered to make the trek up to Steamboat Springs to
also pace me a big section of the race. Everything was coming together …except
the cold I came down with 10 days before the race. I have a history of not
recovering from colds for up to 4 weeks …and this would be the case again
heading into the race unfortunately. <i>Update ~Diagnosed a week later with a sinus infection and mild upper respiratory infection ...wonder what from?</i> 😏<o:p></o:p></div>
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<b>Pre-race<o:p></o:p></b></div>
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<br /></div>
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AJ and I headed up to Steamboat to get settled the night
before the race and Jon joined us just before bed. I hit the race meeting with
my other good friends <a href="https://www.facebook.com/johnwitcher">John</a> (also racing) and <a href="https://www.facebook.com/nicolenayes">Nicole Witcher</a>. I picked up my
bib, took my obligatory picture, went home and chilled with AJ and Jon. We
talked race specifics and they tried to lift me up with confidence of which I
had little. I had no idea what to expect and felt like 30 hours was a stretch let alone 24 hours.
We’d find out soon enough. Bed time.<o:p></o:p></div>
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</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEZz5kll_uhP8wVJm3RW264vVxZGVXLqxpDrwfjLdbjm06gfq4P05mDUJA6wgxwmdCT1-Vwvzkmzclb560Z7bBsnDv5NS72O74-sGnpTRF1PTdJUlcSwR1SWxUZhOLtLSH2G4hXa79tZAv/s1600/21557813_10208810584375836_7708825021040634830_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="698" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEZz5kll_uhP8wVJm3RW264vVxZGVXLqxpDrwfjLdbjm06gfq4P05mDUJA6wgxwmdCT1-Vwvzkmzclb560Z7bBsnDv5NS72O74-sGnpTRF1PTdJUlcSwR1SWxUZhOLtLSH2G4hXa79tZAv/s200/21557813_10208810584375836_7708825021040634830_n.jpg" width="145" /></a></div>
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<span style="font-size: xx-small;"><i><a href="https://paulnelson.smugmug.com/">Paul Nelson Photography</a></i></span></div>
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<b><br /></b></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSac2qgN_F5T2Jm8Z8bShOgil5DJJ3lx0X1HB6viXxAkkqvExLsha7r0Ir7AX1d0VlzI-NaI1wakFyUK4m5CVb-qivNLNqDBYQuzUgpWIbP2GRAAvc1huF4ILcVgnPwbutktS8DXT20ynh/s1600/Start.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSac2qgN_F5T2Jm8Z8bShOgil5DJJ3lx0X1HB6viXxAkkqvExLsha7r0Ir7AX1d0VlzI-NaI1wakFyUK4m5CVb-qivNLNqDBYQuzUgpWIbP2GRAAvc1huF4ILcVgnPwbutktS8DXT20ynh/s200/Start.jpg" width="150" /></a></div>
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<i><span style="font-size: xx-small;">Is that skiing Cowboy taking a dump on my head???</span></i></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5TyMbjxk2A7Z9OO_jZ3S6AzhEA-206j7il4NzQWTGyyoTTBuJrBH5TkuQ5ELN2Mx6C0LWRAydhnsVBRR1mcZ_TjgZaaWJz-X5wTAmnmTZBarzAIn4wpiTGD1rMWhzwoWsDaSjdY-HrMiS/s1600/Start+with+John.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5TyMbjxk2A7Z9OO_jZ3S6AzhEA-206j7il4NzQWTGyyoTTBuJrBH5TkuQ5ELN2Mx6C0LWRAydhnsVBRR1mcZ_TjgZaaWJz-X5wTAmnmTZBarzAIn4wpiTGD1rMWhzwoWsDaSjdY-HrMiS/s200/Start+with+John.jpg" width="150" /></a></div>
<div style="text-align: center;">
<b><span style="font-size: xx-small;"><i>~John Witcher</i></span></b></div>
<b>Race<o:p></o:p></b></div>
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<i><br /></i></div>
<div class="MsoNormal" style="text-align: center;">
<i><b>Start ~ Long Lake (mile
12)</b><o:p></o:p></i></div>
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<br /></div>
<div class="MsoNormal">
The Witchers and my crew all walked to the start together
and talked about the prior nights sleep and our nerves. I was just ready to get this crap-show started (the
sooner we started, the sooner it’d be over). I didn’t have the best attitude,
but I was tired of lamenting over it. We lined up and were off.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
This course has three major climbs and the first one is a
3500 foot climb right out of the gate straight up the ski mountain in the first
5 miles. This is a brutal way to start the race pushing you straight into zone
5 heart rate. I immediately tried to get to the front and when the others
started walking, I kept running up, up, up. After feeling like I was going to
bust a lung, I finally made it to the top of Mt. Werner (in the lead) where I
could open it up and start running, which felt great.</div>
<div class="MsoNormal">
<o:p></o:p></div>
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<br /></div>
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</div>
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It was an easy cruise down into the Long Lake aid station
where I immediately saw a beautiful moose standing in the lake. We exchanged
glances as I entered the aid station where I made it a quick stop to drop some
gear off, apply sunscreen and grab a hat. Down to Fish Creek Falls (in 1<sup>st </sup>place).</div>
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<br /></div>
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</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLI-pUC11UPOHyRREkSJGlyI8VQU5hFHo-bo302p5Tg8Uvz1YupaF5QozdXh-9B1TOdgSJMK8jzYUvDB4bQQ5XiLcO6leaUn614AGyEk3Q_SWSZbxF6bUT8-R9TAH18q3WyUko_KmTztEe/s1600/Heavenly+Daze1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="372" data-original-width="684" height="174" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLI-pUC11UPOHyRREkSJGlyI8VQU5hFHo-bo302p5Tg8Uvz1YupaF5QozdXh-9B1TOdgSJMK8jzYUvDB4bQQ5XiLcO6leaUn614AGyEk3Q_SWSZbxF6bUT8-R9TAH18q3WyUko_KmTztEe/s320/Heavenly+Daze1.jpg" width="320" /></a></div>
<span style="font-size: xx-small;"><i>~Paul Nelson Photography</i></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj84qA69tE2HkqnjYYT3vPks4TaNVSn8_wrB1G9DO7ZvHKrnl5zNiiY7Pff61ZwYgyKN0gLTdIPxI4JyP8iDpDY1eOlvUlNHdCZOWUmy9qWt4yVJiR88tqtktNn7Zud4u-LGk0TFkq9jTcj/s1600/Heavenly+Daze2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="468" data-original-width="610" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj84qA69tE2HkqnjYYT3vPks4TaNVSn8_wrB1G9DO7ZvHKrnl5zNiiY7Pff61ZwYgyKN0gLTdIPxI4JyP8iDpDY1eOlvUlNHdCZOWUmy9qWt4yVJiR88tqtktNn7Zud4u-LGk0TFkq9jTcj/s320/Heavenly+Daze2.jpg" width="320" /></a></div>
<span style="font-size: xx-small;"><i>~Paul Nelson Photography</i></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3sovoGs9o8ji6FHOLz9XfQXcW5vN5Nji7zx3khQK3D_jkznhMsrtMlYUcrvfjVEz_Lch8vpKy2VnOEqF42qb0ZC1_GDgkjrf5sydlaIOpdfG557wYb-GQJBUNJPsEAlCZnzbA-WBBlsKf/s1600/RunRabbitRun100Profile.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="490" data-original-width="1030" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3sovoGs9o8ji6FHOLz9XfQXcW5vN5Nji7zx3khQK3D_jkznhMsrtMlYUcrvfjVEz_Lch8vpKy2VnOEqF42qb0ZC1_GDgkjrf5sydlaIOpdfG557wYb-GQJBUNJPsEAlCZnzbA-WBBlsKf/s320/RunRabbitRun100Profile.jpg" width="320" /></a></div>
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<span style="font-size: xx-small;"><i>Uhhhhh, no tiny task ahead!!!</i></span></div>
</div>
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<i><br /></i></div>
<div class="MsoNormal" style="text-align: center;">
<i><b>Long Lake ~ Olympian
(mile 22)</b><o:p></o:p></i></div>
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<br /></div>
<div class="MsoNormal">
Fish Creek Falls is a beautiful single-track trail from top
to bottom with some serious technical trail in the middle. Flying down the
trail only made me think about having to come back up that trail later (which
you’ll learn later was almost the end of my race). After running into many
casual hikers out to see the falls and many greetings, it was right through the
official aid station and then down the asphalt road/concrete all the way into
the Olympian aid station (one of my least favorite sections of the race). As I
came in, I looked at my watch and noticed I was an hour ahead of my plan and
worried not only that my crew wouldn’t be there, but even if they were, they’d
be mad about my lack of discipline the first 20 miles into the race to stick to
the plan. As I came in, both AJ and Jon were there and I said “why do I make a
plan? I NEVER stick to it!”. They both smiled, helped me get new drinks, food,
sunscreen and change of shoes and I was out of there. Getting through aid
stations fast all day was part of a winning strategy, I am sure!<o:p></o:p></div>
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<i><br /></i></div>
<div class="MsoNormal" style="text-align: center;">
<i><b>Olympian ~ Olympian
(mile 43)</b><o:p></o:p></i></div>
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<br /></div>
<div class="MsoNormal">
The next 20 miles take you around the beautiful, but under-ratedly
hard Emerald Mountain. Right out of the gate, it’s back up a 1500 foot climb in
2 ½ miles. This is where my race started to take a turn. I started losing steam
and energy on these two miles and became frustrated with the 5 false summits.
When I finally reached the top, I regained my focus to get into the Cow Creek
aid station. When I got there, I regrouped with the guys, said “Hi” to my
friends Nicole Witcher and <a href="https://www.facebook.com/profile.php?id=100011363168150">Mike</a> and <a href="https://www.facebook.com/heidi.mizones">Heidi Mizones</a> who were waiting for John.
Jon and AJ got me two fresh bottles, some food and I headed out a little
worried about the next 12 miles with only 40 ounces of water, as this is the
hottest section and the longest.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
As I headed up the road and onto the Beall trail, I noticed
my “Fight” was waning a bit and my ability to run longer got more and more
labored. I put it into power hiking mode when I couldn’t run and ran when I
could. On one of the short downhill sections, I tripped and popped the top off
my water bottle expelling everything inside and thus guaranteeing dehydration
the rest of the section. I fought the rest of the way, but finally lost my 1<sup>st</sup>
place position to a STRONG runner who ran by me like I was standing still. I
tried not to let it bother me too much, but knew he would likely not be the
only runner to pass me as I continued to struggle. I ran back into Olympian and
immediately asked for water. I changed shoes, complained of dizziness and
nausea while Jon geared up to start his next 30+ mile pacing section.<o:p></o:p></div>
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<i><br /></i></div>
<div class="MsoNormal" style="text-align: center;">
<i><b>Olympian ~ Long Lake
(mile 53)</b><o:p></o:p></i></div>
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<br /></div>
<div class="MsoNormal">
Jon, geared up, excited and ready to rock was unfortunately
subjected to a sluggish, out of breath and declining racer (me). Jon was one of
my key pacers in my <a href="http://ajwellman.blogspot.com/2014/08/leadville-trail-100.html">4<sup>th</sup> place Leadville 100 finish</a> and I believe was hoping for a repeat performance today. Sadly, this
was the start of perhaps my biggest blow up in ANY of my 100 mile races and Jon
would have to endure it and pull me out of the depths of hell. My stomach was a
total mess, I was dehydrated, suffering from my cold, overheated and my
breathing was worsening and worsening. With every push up to Fish Creek Falls,
I would have to stop with a heaving chest and was faced with what felt like
asthma and anxiety with not being able to breath. This turned out to be the
case for the next 3300 foot climb back to the top of Long Lake. As I took 50
steps (if I was lucky), I would tell Jon I needed to stop to catch my breath,
as I sat on a rock or was bent over with hands on knees. I got darker and
darker with my thoughts and let the dreaded thoughts of “not finishing” enter
heavily. I kept telling Jon I wasn’t sure how I was going to run the next 60
miles in this condition. In a proper and concerned response, Jon asked if I
felt my breathing was a potential health risk. I told him I didn’t think so. I’m
not sure why I knew that, but I truly thought it wasn’t life threatening, which
in the end may have given me the answer to whether I should continue or not.
Jon texted AJ with the hard situation we were faced with and then we just
continued with the death march up, up, up. Two more runners passed me, putting me
in 4<sup>th</sup>, but at the time, I was in survival mode and didn’t care if I
was in LAST place. After hours of struggle, we made it to Long Lake, I sat
down, ate some broth, drank ginger ale, put a jacket on and tried to put that
hardship behind me as I knew I needed to keep going.<o:p></o:p></div>
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<i><br /></i></div>
<div class="MsoNormal" style="text-align: center;">
<i><b>Long Lake ~ Dry Lake
(mile 67)</b><o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Feeling mildly better
now with the sun setting, a brief rain shower, the heat subsiding and some very
needed downhill (or flat) road ahead, Jon and I set out to the Summit aid
station at dusk. We immediately started running as I promised Jon I would be able to do
on the down-hills as the cardiovascular effect would be drastically different
than going up hill. I didn’t remember much about this section from last years
race, so we just alternated between running and “hiking with a purpose” (our
theme for much of the remainder of the race). As we got closer and closer to Summit,
I was incrementally feeling better, chatting more and becoming more and more
positive.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As we entered Summit, it was more broth, ginger ale and a short
in and out of the aid station. The next 7+ miles were almost all downhill road,
which I knew was a great opportunity to continue running, recovering and
turning the corner back to a “good” race. Jon also knew this was a good
opportunity to make up for time lost at Fish Creek and we both ran strong 7-9
minute miles all the way down to Dry Lake and eventually caught back up with
the 3<sup>rd</sup> place runner. With each step, I felt better and better,
stronger and stronger and the problems of the past where just that …the past.<o:p></o:p></div>
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<i><br /></i></div>
<div class="MsoNormal" style="text-align: center;">
<i><b>Dry Lake ~ Dry Lake
(mile 77)</b><o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As I entered the Dry Lake aid station, we were happy to see
AJ there (we didn’t expect to see him until the return trip up). Another quick
in and out of the aid station and it was a beautiful night run down the Spring
Creek trail section. As I ran, I let gravity take its course and I just ran
without brakes all the way to the bottom. I eventually caught the 2<sup>nd</sup>
place runner and we ran into the Spring Creek aid station together chatting and
telling our stories. The aid station had no prepared food and thus there was no
reason to stay long. I topped off my water, grabbed a pickle and headed back
out now in 2<sup>nd</sup> place.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I somehow gathered the strength and energy to run UP hill
now and pushed this section back to Dry Lake as much as I could. I wish I could
have run more, but I eventually heard that I gained 40 minutes on the lead
runner and in AJ’s words “won the race on this section”. This was finally "Rally time" and I literally came back from from the depth of an all time low!!<o:p></o:p></div>
<div class="MsoNormal">
<i><br /></i></div>
<div class="MsoNormal" style="text-align: center;">
<i><b>Dry Lake ~ Summit
(mile 84)</b><o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As I got back to Dry Lake, I was again greeted by AJ and Jon
and found out that the lead runner was still there and sitting in a chair. AJ
geared up for his pacing section (Dry Lake to the finish). I found myself
getting very warm, which was contradictory to the cold that everyone said we
would face. I still loaded my vest with warm clothes, gave Jon a “thank you”
hug for his efforts and then AJ and I headed back up the 7+ mile, 2500 foot
climb to Summit.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
AJ and I ran very little of this climb, but we “hiked with a
purpose” from the bottom to the top with ZERO stops. We knew that if we
couldn’t run, it was unlikely others would be able to either and the difference
we were making was a consistent and steady, hard effort. Having a new pacer and
friend at my side lead to much conversation, laughs and talk of strategy now
that we were in the lead. Even though we ALL said we were only focused on
finishing, we KNEW we were all on board with trying to finish in first place.<o:p></o:p></div>
<div class="MsoNormal">
<i><br /></i></div>
<div class="MsoNormal" style="text-align: center;">
<i><b>Summit ~ Long Lake
(mile 92)</b><o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Once again back at Summit, I ate a little, filled water
bottles and departed with the goal of maintaining a lead (not knowing how big
the gap was). We headed out on the Wyoming trail for the next 8 miles and I
immediately began losing energy (I had not been eating for hours and miles due
to continued stomach issues) and the desire to push the uphills after that last
long road. AJ tried to contact Jon to find out the gap of our lead, but we ran
into service issues on the trail. In the meantime, AJ took the lead and tried
to set a good pace for me to keep, which I did pretty well until I tripped
twice, both times avoiding any damage, even though I was on my backside or
back. AJ helped me up in all cases as I tried to put the fatigue out of
mind. I began letting negative remarks
escape on this section (one thing AJ, Jon and I talk about a lot is pushing
negative thoughts out and staying positive, but 80 miles into a race makes that
a real challenge).<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I continued to push myself and AJ continued to praise me for
giving everything I could. But the inescapable thoughts of being caught by
another runner started to hit hard. AJ finally got confirmation that we had
about a 30 minute lead on the 2<sup>nd</sup> place runner. I don’t know if this
was good or bad news because I seemed to “settle” and hiked a lot leaving me to
wonder in hindsight if I could have given more. We pushed all the way into the
Long Lake aid station and were just passed by the 1<sup>st</sup> and 2<sup>nd</sup>
place "Hare" runners (not in my division, so no loss of placement).<o:p></o:p></div>
<div class="MsoNormal">
<i><br /></i></div>
<div class="MsoNormal" style="text-align: center;">
<i><b>Long Lake ~ Finish
(mile 106)</b><o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We took a little more time at the Long Lake station to
regroup for the final push to the finish. Unbeknownst to AJ, I informed him the
next station back to Mt. Werner was more uphill than it looked on the profile. That
was unfortunately VERY obvious as we started back up on this endless section. AJ
continued to try to keep track on the lead gap as we pushed on. Somewhere in
this section, I am convinced that I was running and sleeping at the same time
(about 22 hours of straight racing). I would come back from some unknown place
regaining consciousness and then fade back into sleep again (unlikely what truly happened, but it sure seemed like it did). The fatigue was
hitting HARD and I was hurting. Out of nowhere, I caught a toe on something and
found myself face down on the trail (my hands were nowhere to be found to help
break the fall). My headlamp pushed hard into my glasses, breaking the nose
piece off and pushing the glass down and cutting my nose. AJ asked if I was ok and I told him “MY FACE HURTS”, which makes me giggle now in a school-boy, immature
way. He knew I had very little left to give, so we “hiked with a purpose” all
the way back to Mt. Werner.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We had just finished running 100 miles and only had 6 miles
to go down the road to the finish so we went straight through the Werner aid
station. I didn’t have the same energy on this road section as I had earlier
descending from Summit, but I knew I had to try to run as much as possible. AJ
and I worked in a run for ¾ of a mile and would walk ¼ mile from the top to the
final mile. We ran past all the 50 mile starters on their way up and we
received lots of claps and praise which was uplifting. As we got down to the
cutoff to the final mile trail to the finish I started to find energy for a final
push hitting a sub-8 mile. I rounded the corner and ran right through the
finishing arches for a WIN and into a big hug from Brady (the official
“designated hugger”). I was welcomed by Jon and gave Jon and AJ hugs in
appreciation for their ability to push me through to a 1<sup>st</sup> place
finish and for dealing with my “diva-ness”. <o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEA096iV7_gCef4eF_-TY16a_6e1G63vLQk3yeItDRJPlx8mB6-AjmTj8UUeHCQNL7iu0xx0gDdTpERwjhFnP_RsFCO2JUMXPRFXRQxO-6eOZkAO3GGp1xSRabyVpdcV4eR47qZ3jeFtkg/s1600/Finish2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEA096iV7_gCef4eF_-TY16a_6e1G63vLQk3yeItDRJPlx8mB6-AjmTj8UUeHCQNL7iu0xx0gDdTpERwjhFnP_RsFCO2JUMXPRFXRQxO-6eOZkAO3GGp1xSRabyVpdcV4eR47qZ3jeFtkg/s200/Finish2.jpg" width="200" /></a></div>
<div style="text-align: center;">
<span style="font-size: xx-small;"><i> Finish line hug</i></span></div>
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<span style="font-size: xx-small;"><i>Happy to be DONE!!</i></span></div>
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<span style="font-size: xx-small;"><i>Podium Picture</i></span></div>
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<b><span style="font-size: xx-small;"><i>Buckle, awards, bib and shirt</i></span></b></div>
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<b>Thoughts<o:p></o:p></b></div>
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Many asked the question “why weren’t you running as a
hare?”. The simple answer is that I had no business running as a Hare let alone
running a 100 mile race on no official training or preparation. This
performance really comes down to not quitting, giving what I could WHEN I
could, keeping my head up and moving forward at all costs. You have that
overwhelming thought that “this will NEVER end” numerous times in a 100 mile
race, but it does end and the glory is always worth it whether it’s a win or a
finish. You must dig deep inside yourself and find strength that isn’t always readily
available. You have to find a spark to relight your fire when it’s burning out
and you have to negotiate with yourself and convince yourself that you just
can’t stop when stopping is all you want. The pain, negativity, fatigue and
constant struggle are all part of the adventure/story and you have to decide if
that’s a fight you want to pick. I don’t have answers for every scenario someone
could face in a 100 mile race. I just know what I need to do when I hit those
adverse conditions (i.e. blindness, lung depletion, etc…) and that’s to
mitigate it and press forward until I simply can’t press forward any longer. Running
100 miles is not always fun, but it sure is “living”.<o:p></o:p></div>
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I can't thank AJ and Jon enough for being in my corner all day (and all season as we train together) and for being such great friends and supporters in my race efforts. A special thank you to John and Nicole Witcher for spending time with me and lifting me up before and after the race. More thanks to Mike and Heidi Mizones for their continued friendship and support and a special thanks to <a href="https://www.facebook.com/jenn.coker?fref=pb&hc_location=profile_browser">Jenn Coker</a> for taking pictures and a celebratory hug at the finish (she's a great ambassador for our sport). And in no way would I ever skip the biggest thanks to my family for their love, support and for putting up with this crazy "thing" that I do in an attempt to be a better person for them and a role model for my kids.<br />
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A special shout out to my sponsors <a href="https://electro-bites.com/">Fuel 100</a> for their
continued support in so many ways especially this year as I struggled. You guys rock Andrea and Michelle!<o:p></o:p><br />
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* More photos slowly trickling in from the <a href="https://paulnelson.smugmug.com/2017-Run-Rabbit-Run-100/i-hkxJGn6">race photographer</a>, which will be posted as they come in.<br />
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* Strava Data (106 miles, not 103 as stated on the website): <a href="https://www.strava.com/activities/1176060052">RRR 100 2017</a><br />
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* Athlete Results: <a href="https://ultrasignup.com/results_participant.aspx?fname=Chuck&lname=Radford">Chuck Radford</a><br />
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*And finally just for fun: <a href="https://www.youtube.com/watch?v=LthoQPO6YLE">Looney Tunes</a></div>
Chuck Radfordhttp://www.blogger.com/profile/02034885006706836741noreply@blogger.com2tag:blogger.com,1999:blog-7164125942929514800.post-63826252869717588802017-02-20T16:09:00.001-08:002017-02-21T06:37:17.211-08:00Random Weekly Update - 2/20<div class="separator" style="clear: both; text-align: center;">
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Here's a random snapshot of what I did last week. As you can see, I've been keeping after the weights pretty seriously and balanced in "enough" running. Saturday at Deer Creek was quite enjoyable, my first visit there in many months (July?). Mobility and stretching work can take many months to achieve results, but I feel like things are inching toward positivity. I hope I can keep with this routine for at least 6 months and then I'll re-evaluate where I want to go with things after that.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7164125942929514800.post-74755020023056510222017-01-16T15:49:00.000-08:002017-01-17T09:08:51.609-08:00The BasicsI started this journey in October and have accumulated more than 50 sessions of strength and mobility. The first thing I am learning is that it is going to take a long time to get the basics right. My mobility and flexibility are terrible right now (the difference is flexibility is passive, mobility requires strength through a range of motion). For example, I cannot squat down without lifting my heels off the ground, which means I cannot do an ass to grass squat without compromising form. So, I have to get the basics done first. This is very disheartening because it takes a long time for connective tissue to adapt -- many months. But, it only strengthens my resolve to do this right. The last thing I need is a back injury from squatting with bad form.<br />
<br />
Interestingly, my bench press is better than my squat right now. I would assume that has a lot to do with mobility related issues in my legs, likely also contributing to my overuse injuries running. As I work on mobility, I think I'll dial back the strength component and work in lower weight so I can work on form and a complete range of motion. For a day-to-day structure, I that covers all the different movements, I really like Coach Dos' book <a href="https://www.amazon.com/Mens-Health-Power-Training-Performance-based/dp/1594865841/" target="_blank">Men's Health Power Training</a>.<br />
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Here are a few mobility things I like to do:<br />
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<br />Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-7164125942929514800.post-48080651174152253512017-01-13T08:03:00.000-08:002017-01-15T05:42:42.197-08:00A New Way: High Intensity and StrengthI have only been blogging intermittently lately because I am somewhat lost. This has been <a href="http://ajwellman.blogspot.com/2016/10/innovation-and-preliminary-2017-thoughts.html" target="_blank">coming for a while now</a>, maybe as much as two years in the making. Some combination of burn out, higher/changing priorities, "settling", and injury has led me to start to consistently wonder if I want to keep training this way. In short, I've optimized almost exclusively to nearly just one way of training (<a href="http://www.strengthsensei.com/do-we-really-need-slow-long-distance-aerobic-work-for-optimal-fitness/" target="_blank">one way of "health"</a>) for five years now. It worked. In fact, I'd argue that I've seen results as good as anyone in my community of runners. My results have been good within my age group, a few with high placement, and most importantly, they have been consistent and improving.<br />
<br />
So why change? First of all, I am injured. I've been dealing with a nagging groin injury since training for Colorado Marathon last Spring. It has reached a "chronic" state and needs a lot of therapy. It is also "chronic" in the sense that it continues to underscore the lack of balance in my body and my training. If you want to believe that I am just injured and bummed out and that's all that there is to this story, then go ahead and move on with your day and stop reading now, but there is way more to this.<br />
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As I eluded to in my intro, I have been fighting this mentality for a while now. In my self-reflecting moments, I have suspected for a while that change was needed. Being injured has allowed me to step away and gain some clarity. I started this journey as a <a href="http://ajwellman.blogspot.com/p/about-me.html" target="_blank">way toward health</a> and became pretty good at it -- addicted to chasing the next race, the next workout, the self-congratulations that came with success. I am <u>finally</u> seeing this as not healthy, but more of an obsession: too much repetitive motion without cross training, too much of a time commitment, too much juggling of regular life and racing.<br />
<br />
A few years back a friend told me about Tim Ferris' book the <a href="http://fourhourbody.com/" target="_blank">4 Hour Body</a>. In the book, Ferris details <a href="https://powerspeedendurance.com/" target="_blank">CrossFit Endurance</a> as a way to perform in running (yes, even ultra running!). The book promises to run minimal mileage and get maximal results. I was highly skeptical and still am. I do think that typical long, slow distance (LSD) "80/20" training is the way to go for maximum performance. However, I think I've detailed all the reasons why I don't think that is sustainable for a working/family person. That type of training maybe more suited long-term for someone younger and someone who trains like a full time athlete -- with time to cross train, with professional looking after them to stay healthy and recover properly. It may also be more appropriate for someone less obsessive and with the foresight to take time off during the year. Another fitness expert I trust very much, Ben Greenfield, has written some <a href="https://bengreenfieldfitness.com/2013/03/best-ways-to-build-endurance-2/" target="_blank">great content on the how to get fit and gain endurance</a> and compared the two philosophies. The short story is that there is more to endurance than big volume and LSD and more than way to achieve many of the physiological adaptions.<br />
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Is this post an announcement that I am going to be doing CrossFit Endurance? Not quite. I thought about going to pure CrossFit Endurance and I was presented with several problems. As I mentioned early, I don't buy into the idea that you can run so little and be a good runner. Another problem, I don't have access to a CrossFit gym and don't want to pay to gain access. Finally, most importantly, the more I read about it, the more worried I became that I'd be <a href="https://bengreenfieldfitness.com/2010/12/how-to-combine-crossfit-with-endurance-training-and-not-mess-up-your-body/" target="_blank">trading one obsession for another</a> and possibly induce new problems. Nonetheless, there is a sound philosophy behind the concept: prioritize strength training and intensity training to strengthen the body and "hack" fitness. Broadening the picture, there are other ways to "hack" fitness as well, like sauna training, fasting, slow/low carb dieting. Honestly, I think low-carb has had as much to do with my success the past 3 years as training. I believe that to my core.<br />
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What am I getting at? I have about 3 months to the Boston Marathon. I want to get healthy and run that race. And, I have other races that I'd like to run in 2017. I need a new way to go about things. This is honestly a new journey that I plan to take slow, literally a day at a time. Strength and mobility will be my biggest priorities. I am losing both and want to improve that before heading into the Summer. Strength will primarily be typical Olympic movements with high weight and low reps. (This is one area where I find CrossFit scary, using Olympic lifts to exhaustion.) Next, I will be easing my way back into running as my things improve. But, my tolerance for pain/discomfort are going to be close to zero. No more compromising just to get another workout in. Finally, I will use CrossFit and High Intensity Interval Training (HIIT) to help bridge the fitness gap. For now, my plan is to approach training like the following*:<br />
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Monday: Strength + 30-45 mins of easy running<br />
Tuesday: Strength + 30 mins HIIT run workout<br />
Wednesday: Strength + 45-60 mins HIIT run workout<br />
Thursday: Strength + 30-45 mins of easy running<br />
Friday: Injury prevention** or rest<br />
Saturday: 60-120 mins running likely with structure/specificity<br />
Sunday: 60-90 mins of running easy<br />
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<span style="font-size: x-small;">* <a href="https://www.youtube.com/watch?v=1xqZb9EQr9Q&t=15s" target="_blank">Mobility</a> is something I will work on daily, so I didn't highlight it</span><br />
<span style="font-size: x-small;">**Injury prevention would be other types of cross training or other movements not covered on my strength days</span><br />
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The one thing I am learning on this is that I have a lot to learn. I've done strength training all my life and thought I knew what I was talking about. It turns out I was wrong! I need to work a lot on technique and mobility to get good at these things and not injure myself. Olympic style lifts require good technique and should not be taken lightly. It is going to be a long road, but I've got time. The goal is to be a stronger, more complete athlete and I don't plan to rush it.<br />
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I want to reiterate that I have no timeline on this. My primary goals are to get injury free, strong, and with improved range of motion. As things progress, I will adapt. Honestly, my current weekly workouts look more like CrossFit because I am doing so little running and using HIIT to keep active. I hope to adapt to the above in the next 3-4 weeks as my injury heals and then go almost week-to-week from there. If the results are good enough, I may stay with this all year. I don't know. Boston will not be an A-race, which isn't a problem because I never hoped it would be. It is more of a celebration of the long road to get here. Here is a peek at my last two weeks in Training Peaks.<br />
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<br />Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-7164125942929514800.post-87958509106792532412017-01-03T17:10:00.001-08:002017-01-04T05:48:53.131-08:00Responding to LCHF CriticismI <a href="http://trainright.com/should-endurance-athletes-go-keto-ketosis-ketogenic-diets-for-endurance-athletes/" target="_blank">read an article today</a> by Carmichael Training System on the use of Ketosis for athletes and felt compelled to respond. The article is not entirely off base, but I think that the decision to consider any diet is an individual one. The athletes that come to CTS aren't necessarily indicative of the general population. Diets are lighting rod conversations and I am not trying to suggest this diet is superior for everyone, just presenting an opposing view based on experience.<br />
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Before responding to the points in their article, a quick bit about me. I am a former football player turned adventure junky (runner). There is nothing spectacular about me as a runner. My best mile time is basically 6:00 flat. I weigh about 195 pounds at a relatively lean 13% body fat, hardly an endurance build. I am a relatively large, aging athlete with a family history of high blood pressure and type-2 diabetes. Yet, I am a self-coached athlete that has managed to go sub-24 hours at <a href="http://ajwellman.blogspot.com.br/2015/06/western-states-100-race-report.html" target="_blank">Western States</a> and qualified for <a href="http://ajwellman.blogspot.com/2016/05/update-marathon-and-beyond.html" target="_blank">Boston (3:09:55)</a>. Having tried to train and race for both health and performance and both using high-carbs and high-fat, I think I have an educated opinion on this topic. I have read the research and walked the walk. That said, I don't believe this diet for everyone. Individual factors -- age, body composition, etc... -- may sway someone to consider this diet or leave it.<br />
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After years of experimenting with many diets, including Atkins, I converted to LCHF in February of 2014. I was coming off knee surgery and unsure of what to expect once I returned to racing. Somewhat unexpectedly, my racing took off and I have had an incredible run of races the past three years, without changing much about the way I train. I have found that I need far less fuel on the run and that I recover much better from races on LCHF. What's more, I am not obsessed with eating during ultras and my energy levels are more consistent, though I still have highs and lows. Perhaps the best thing for me is that my blood pressure has dropped significantly (20 pts) and my blood markers are impeccable (particularly my triglycerides and HDL).<br />
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<u><b>KETOSIS DOESN’T IMPROVE ENDURANCE PERFORMANCE</b></u><br />
I have to say I disagree with this point. This might true if you look at lab results of indicators that we use to approximate performance, but in the field I don't know that this is true. My best races have all come since I converted to LCHF, everything from marathons to 100 mile races. I attribute this success to eating less during training and races: not being consumed mentally by a nutrition plan, no GI distress, more constant energy, less muscle wasting. Low carb by itself did not improve my V02 max, but it sure makes racing ultras simpler.<br />
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A good friend of mine -- a much more typical endurance (build) runner -- ran the Leadville 100 two years in a row. The first year he suffered horribly from a rotten gut and nausea. A year later, without training appreciably different, he ran two hours faster and finished 4th overall (18:43). He attributes nearly all this success to a paleo/LCHF diet which freed him from having to eat so much. Athletes such as <a href="http://zachbitter.com/index.php" target="_blank">Zach Bitter</a>, <a href="http://www.timothyallenolson.com/2013/04/10/nutrition/" target="_blank">Tim Olson</a>, <a href="https://www.gobroncobilly.com/2016/01/24/hurt-100-experiment-of-one-and-ofm/" target="_blank">Jeff Browning</a>, and <a href="http://www.irunfar.com/2013/09/jason-schlarb-2013-run-rabbit-run-100-champion-interview.html" target="_blank">Jason Schlarb</a> have all used similar approaches with great success. (Jason Schlarb's post-RRR interview in 2013 was the "aha" moment for me.)<br />
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<b><u>KETOSIS MAY PREVENT GASTRIC DISTRESS
</u></b><br />
Chris Carmichael was listing this as a positive, and I agree. This really gets at the heart of what I was saying above. Jason Koop, whom I respect very much, thinks the gut can be trained. I agree with this to an extent. Athletes have limited opportunities to train the GI system for a race that is likely more than double the length of their training runs. And, each day and each race offers something different whether it be altitude, heat, etc... There is no limit to the amount of "specifity" to train your gut for: taking a gel on a big climb, having certain products after 12 hours without real food, etc... I ran the Leadville 100 as <a href="http://ajwellman.blogspot.com/2012/08/leadville-100-race-report.html" target="_blank">my first 100 as a high carb athlete</a>, eating an impressive 10,000+ Kcals (nearly 400/hr). Overall my experience was positive, but I definitely had issues with diarrhea in the second half. Converting to LCHF, I now eat more like 5000 Kcals in a race and my gut thanks me. My nutrition plan is quite simple and I can typically carry 5-6 hours of my preferred products with me at a given time.<br />
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Also, at a certain point, you have to ask if this is the right idea. Endurance sports are demanding and there are lots of questions marks about long term health on the heart as well as just the physical wear and tear. So we are all paying a bit of an unknown price. That said, is eating these products all day to train and race the best thing? The <a href="http://www.wsj.com/articles/SB10001424052702303949704579461381883678174" target="_blank">Boston Marathon race director</a> has heart disease.<br />
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<b><u>WEIGHT LOSS FROM DIETARY KETOSIS IS PRIMARILY FROM CALORIC RESTRICTION
</u></b><br />
This shouldn't be the case if done properly. I eat the same, or more even, on LCHF. Each gram of fat has more than twice as many calories as gram of carbohydrates. Eating half the volume would yield an equivalent amount of calories in one's diet. Perhaps the issue is that the athlete finds the diet too limiting (more on that later) and just eats too little involuntarily. It can be a chore to eat enough fat to keep your macronutrient ratio at 75+%. I regularly eat oils to keep my ratio high enough. The majority of the weight loss should come initially from water as the athlete's muscles dump glycogen (and the associated water) and later from fat burn. One difficulty here is the body composition of the athlete -- leaner athletes may struggle to convert their fat stores to energy.<br />
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One last thing, there is a difference between nutritional ketosis and fasting/starving ketosis. Unless you a purposely fasting, athletes should be trying to stay in nutritional ketosis. As for me, I was only in ketosis for a few months and switched to LCHF instead, allowing myself "strategic" carbs. I get plenty of benefits from the higher fat burning overall improved gut.<br />
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<b><u>COMPLIANCE IS A MAJOR BARRIER TO SUSTAINING KETOSIS
</u></b><br />
This point I very much agree with. Ketosis is black and white and therefore very difficult to maintain in our western culture. That is the reason I consider myself "LCHF" and not in ketosis. A typical training day for me consists of fewer than 75g of carbs -- often strategically planned around hard or long workouts -- and I occasionally cheat. However, the closer I say to ketosis recommendations, the better I feel. More importantly, when I am keeping strictly with the diet, my blood suggests my body is in superior health.<br />
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<b><u>KETOSIS IS A COMPETITIVE DISADVANTAGE
</u></b><br />
While I understand the author's point, I disagree. While exercising, the body is more tolerant of carbohydrates without bumping you out of ketosis and it actually makes you more flexible. And, you could easily take the opposite side of this point of view -- what if you need carbohydrates and get lost? What if your crew gets lost and the aid stations don't have high-carb products you've trained your gut with to avoid GI distress? As a low carb athlete, I regularly go hours without eating with zero fear of a "bonk". When I ate carbs regularly, I was obsessed with my next feeding interval and hitting that 300-400 Kcal/hr mark.<br />
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My experience with LCHF has been very positive and I encourage all athletes, particularly larger ones or those with family history of diabetes, to try it out. People in the LCHF community often say each of us is an experiment of one. There are likely aspects of this diet that can help anyone. The points in the CTS article are all worth considering, but I hope I have given a point of view from someone that has used the approach successfully.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7164125942929514800.post-47938406452462524182016-12-28T12:48:00.002-08:002016-12-29T09:58:43.088-08:002016 Year In ReviewI wasn't going to do a year in review for 2016 for many of the reasons that will follow. But, it has become tradition and I enjoy looking back on my blog for personal reflection. There is a good chance that 2016 will be viewed as my climactic year in running. I hit several big goals: I ran a Boston qualifying marathon and ran probably <a href="http://ajwellman.blogspot.com/2016/09/wasatch-100-race-report.html" target="_blank">my best 100 miler at Wasatch 100</a>. However, I spent a good chunk of the year dealing with nagging injuries and losing motivation. How many years can I continue to focus this much on running? And, what do I really know about training? Running 2500 miles a year is pretty extreme, a fact we often lose sight of when we surround ourselves by like-minded runners. Is it necessary? I doubt it. I truly believe LCHF transformed my ultra running more than any training cycle did.<br />
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Perhaps my greatest day in 2016 was October 28th, my fortieth birthday. Knowing we'd had a mild few months, I asked my wife to climb Grays Peak with me to watch the sunrise. It required that we get up at 3:30 am and be at the trail about 5 am. It was the first time I've been the first one in the parking lot at a 14er! It was quite invigorating to be out on that trail in the pitch black (and with traction) and sharing the experience with my wife. She's not an ultra runner, so it definitely qualifies as one of the craziest things she's done in fitness. It was a blessed day and I am lucky to have a spouse fit enough and crazy enough to do something like that.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNARoMmlSSPBhOqh0lBW1z7X9TQeQzoMfLGr33jU_HqRkq174NhDanCIuqw2D_9BJEWM-ONedlbFmCYGlASDWEjcBYJpI8MXscMILuY31YA4M4lJSv1xVRbiDjQrZNJpeoL_EZF42kOcrD/s1600/IMG_3428.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNARoMmlSSPBhOqh0lBW1z7X9TQeQzoMfLGr33jU_HqRkq174NhDanCIuqw2D_9BJEWM-ONedlbFmCYGlASDWEjcBYJpI8MXscMILuY31YA4M4lJSv1xVRbiDjQrZNJpeoL_EZF42kOcrD/s320/IMG_3428.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">We didn't quite summit before sunrise, but this view was pretty awesome.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDm5ge2WAwZjgluWdwRdYTtlwERA2E9UfXpmlUoFRRCWneqizRLTwpZcIx2kfW6sXWgXnjd2E3E4nBvkkZZjRbj0s0hOpOxg-Gm-7U8rqxMcDM9QlYlDW_1DtVGTsKP0ISXccBocinrzJU/s1600/IMG_3446.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDm5ge2WAwZjgluWdwRdYTtlwERA2E9UfXpmlUoFRRCWneqizRLTwpZcIx2kfW6sXWgXnjd2E3E4nBvkkZZjRbj0s0hOpOxg-Gm-7U8rqxMcDM9QlYlDW_1DtVGTsKP0ISXccBocinrzJU/s320/IMG_3446.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So cool to ascend to over 13,000 feet and look back at the valley we traversed in the dark.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpakiS9ZR_TkJNXuNdbMbM3cczD0RcYE596vIHiO_IEVyuSFYlIKkRzZ5eTa-5kEsIoEA2gIuKBnoO48n45O7glxZ4v2nqyfhP9pRXygUC3x5lDOhbZwYDRdyMu5m5auaTBylhJejzpYEt/s1600/IMG_3463.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpakiS9ZR_TkJNXuNdbMbM3cczD0RcYE596vIHiO_IEVyuSFYlIKkRzZ5eTa-5kEsIoEA2gIuKBnoO48n45O7glxZ4v2nqyfhP9pRXygUC3x5lDOhbZwYDRdyMu5m5auaTBylhJejzpYEt/s320/IMG_3463.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Two pretty good views in that photo. Had it not been so cold, I would have stayed up there hours.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnKQV6v8R7j5JC3We1aPidVct1GVnn2E7zuccHkewtXqibvuJMFKAto7wAVfwm3AV3fnZ-iBZGznS2c1WDUMC6nuN20BYsqfaX3eFj2vyimFBlWVUpW5xs96KBEO9SQR2o3_opbQqN7jWN/s1600/GEMK3624.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnKQV6v8R7j5JC3We1aPidVct1GVnn2E7zuccHkewtXqibvuJMFKAto7wAVfwm3AV3fnZ-iBZGznS2c1WDUMC6nuN20BYsqfaX3eFj2vyimFBlWVUpW5xs96KBEO9SQR2o3_opbQqN7jWN/s320/GEMK3624.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A fun collage from the day.</td></tr>
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<br />As for my races, it is really hard to pick my favorite. They were all great. In fact, I've been on an incredible run since knee surgery in 2013. A fortunate and blessed streak of great years. I would give a slight edge to <a href="http://ajwellman.blogspot.com/2016/09/wasatch-100-race-report.html" target="_blank">Wasatch 100</a> as my favorite for two reasons. First, I was joined by some great friends and my sister. I love the team/social aspect to those events. I cherish the memories I make with my friends. Words cannot describe how deep my sister got me to dig those last 8 miles. It is something I'll remember forever. I cried. I prayed. I hurt all over. It was worth it. Second, I think it was my <a href="http://ajwellman.blogspot.com/2016/10/lessons-running-100-miles-has-taught-me.html" target="_blank">latest evolution in really getting what it means to compete</a> in one of these events. <a href="http://ajwellman.blogspot.com.br/2015/06/western-states-100-race-report.html" target="_blank">Western States</a> was the first time I demonstrated the grit and mental toughness to run a good one hundred. But this year was the first time I added to that the gratitude to truly enjoy it and share it with others. And, I believe gratitude allowed me to run to my best.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO-7ifGbCTpzddzTy66j1dXHplprpS5EHibfnR74cuVT2eENAOHvVa1C1EgNa4whIsGXxpRcp2XFw7RHQLIzzy2Xbahv1ghYs1BY1rYit8LSKjZUu6TYoqiJeGLogfV9znyqSZ9KbGQ1H4/s1600/IMG_0047.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO-7ifGbCTpzddzTy66j1dXHplprpS5EHibfnR74cuVT2eENAOHvVa1C1EgNa4whIsGXxpRcp2XFw7RHQLIzzy2Xbahv1ghYs1BY1rYit8LSKjZUu6TYoqiJeGLogfV9znyqSZ9KbGQ1H4/s320/IMG_0047.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My big sister, crew member and pacer extraordinaire</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ7lGIi2yT5BuD-y29B43WorHpuoaQ4kd7cqeyiU8UIZ589ZEuyK7hCqKPYngX_L7WO7ggugGu-z6xyGbXppRG_Uv5wR7dcxTzeBS5-vog55E2FCEVmGoiWB2ufNFJnjtaWaLiYkTQsGgz/s1600/IMG_3374.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ7lGIi2yT5BuD-y29B43WorHpuoaQ4kd7cqeyiU8UIZ589ZEuyK7hCqKPYngX_L7WO7ggugGu-z6xyGbXppRG_Uv5wR7dcxTzeBS5-vog55E2FCEVmGoiWB2ufNFJnjtaWaLiYkTQsGgz/s320/IMG_3374.jpg" width="278" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The memories, the friends. Those are the things that last, races come and go.<br />
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In terms of achievements, <a href="http://ajwellman.blogspot.com/2016/05/update-marathon-and-beyond.html" target="_blank">Colorado Marathon</a> may have been my biggest conquest in 2016. Having not run a marathon in four years, and doing very little pace work along the way, I wasn't sure I could do it. I trained my heart out, literally leaving everything I had out there. In fact, I spent the rest of the year feeling the impact. Once again, it was worth it. I exhibited faith in myself and just went after it. I caught the perfect day to run and made it count. My splits were near perfect the whole way. There were a few moments of doubt, but I conquered them all. As a bonus, I had my good friend Chuck running along side me the whole way. I have nothing left to give the marathon distance. But I am going to Boston to celebrate.<br />
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It is really hard to count <a href="http://ajwellman.blogspot.com/2016/06/north-fork-50k-race-report.html" target="_blank">North Fork 50k</a> as a "throw in" -- I did finish 4th overall -- but that is kind of the way it worked out. I signed up as a "training run" and to fill the big void between Colorado Marathon and Wasatch 100. On race day, I decided to get after it and it also went perfectly. I love that race and may one day go back.<br />
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This is just running! There are so many countless awesome things that happened in 2016... family vacations to Utah for Christmas, Puerto Vallarta for summer break, I bought a smoker, I climbed 10 mountains, I started <u>really</u> reading again, the Broncos won the Super Bowl, and countless amazing conversations with family and friends. What a year!<br />
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As I <a href="http://ajwellman.blogspot.com/2016/12/2017-rambling.html" target="_blank">eluded to in previous posts</a>, I am starting to see a different focus as I approach my next decade of life. Somewhere along the line I decided my 30s was the decade to get physically fit. I think my 40s is a time to get spiritually fit. Running is a huge part of who I am and has taken me amazing places. I still plan to run and compete (hopefully well), but it feels like time to pursue a life bigger than running.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7164125942929514800.post-7441731441070669612016-12-23T20:23:00.000-08:002016-12-23T20:23:31.717-08:002017 Rambling....I am more than 3 months post Wasatch and I feel like I am barely running, about 25 miles per week. That is something, but no where near my usual routines. There are some remaining niggles and my confidence and motivation to run are quite low. I am officially registered for the Boston Marathon and in the Leadville 100 lottery. But, I have zero idea how I'll get to the start of either race; in what kind of shape, I mean.<br />
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On the plus side, I've been enjoying having my life back. More time at home. Less obsession about training, diet, and shoes. More time cross training. All pretty good things. I've started reading more and trying to find ways to grow and thrive in my fifth decade on earth.<br />
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As part of my reading, I've begun to read <a href="http://fourhourworkweek.com/2016/10/25/tools-of-titans/" target="_blank">Tools of Titans by Tim Ferris</a>. I enjoy Tim's passion for finding better ways to live and the schedules/patterns/rituals of successful people. There are some amazing tips and tricks in the book, more than one person can process in one read of the book. I plan to tinker with some of the fitness ideas in the book as I continue to refine my approach to training and a balanced life. I've already begun experimentation with cryotherapy and plan to experiment more with sauna work and fasting. Sauna work and diet (including some fasting) were a huge part of my successes the past few years. It is my belief that an individual with a focus on total life health -- diet, sleep, supplements, etc... -- can be a successful endurance athlete without putting mileage as the singular focus as a measure of "fitness". It'll be a fun challenge.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7164125942929514800.post-5023066804300910372016-12-02T09:03:00.001-08:002016-12-02T16:18:36.229-08:00Running with PowerBeing the tinkerer that I am, I bought a <a href="https://www.stryd.com/" target="_blank">Stryd Power Meter</a> recently to mess around with power and get an idea what it is all about. Unfortunately, I adopted a little to early and got the chest strap version. They recently released a footpod version that I would MUCH prefer.<br />
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To start out, I'll explain why power appeals to me. I began seriously training in 2010 and mostly trained by goal pace. Based on my marathon goals, I would find my target training paces (easy, tempo, 10k, etc...) from the <a href="https://www.mcmillanrunning.com/" target="_blank">McMillan calculator</a> and work backward in training. For example, a 3:30 marathoner should be able to run sub-45 min 10k, or about 7:12 pace. If I encountered a workout that called for intervals at 10k pace in training, I'd aim to hit or exceed the pace given by the calculator. Easy enough, and relatively effective. I collected heart rate data on and off in these years and mostly used it to guide my pace.<br />
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Fast forward to my ultra years and I fell in love with volume, as do most ultra runners. In an effort to squeeze in volume, one typically has to give up on doing much intensity. I turned to <a href="https://philmaffetone.com/what-is-the-maffetone-method/" target="_blank">Maffetone</a> and an extreme focus -- I think obsession really -- on heart rate training. I gauged every run by heart rate intensity to the point where I was doing my hard sessions with heart rate targets in mind and graded every run by what my heart rate data told me. The most common thing my social group talks about on Strava is heart rate. I even tinkered with the idea of racing by heart rate. Fortunately, I quickly realized that wasn't such a great idea for me as it is extremely hard to predict with the terrain variation in mountain ultras. (I do think heart rate is a paramount thing to observe and measure in terms of fitness and health, but using it for the in the moment the decisions and to guide your training is a bit trickier.)<br />
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In 2016, I decided to try and qualify for the <a href="http://www.baa.org/" target="_blank">Boston Marathon</a> and realized I'd need something a bit more solid than heart rate if I was going to narrow in on such a specific time goal and returned to training more by structure and pace. I continued to track heart rate of course, but tended to analyze it after the fact and less in the moment. Then I read <a href="https://www.velopress.com/books/training-essentials-for-ultrarunning/" target="_blank">Jason Koop's</a> book and it changed the way I viewed ultra running -- it didn't need to all be LSD and Maffetone! His book encouraged me to change the focus back to training and fitness and not just volume. A return to pace and structure treated me well in 2016 as I did qualify for Boston and had a great year overall.<br />
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So, the reason to consider power? Other than wanting to tinker, I considered it primarily because I see the disadvantages in heart rate training. Heart rate training is only valuable if you have a very accurate understanding of your heart rate zones. And, truthfully, I find very few people do. This requires some good sample data -- threshold data the best -- and lots of experiments. Using heart rate guidelines like 180-age and such confuse the issue and remove any individuality. Another problem is that heart rate data can be influenced by lots of things -- life stress, caffeine, fatigue, alcohol, diet, etc... This can be a positive or negative, but definitely skews the definition of work. Finally, heart rate data tends to lag effort, so if you aren't paying attention to perceived effort, you can "blowout" your heart rate easily. Depending on the workout and your fitness, a heart rate "blowout" may be unrecoverable without full recovery, which I am not a fan of.<br />
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Power data aims to improve upon heart rate data by changing the definition of work being done. Instead of thinking of pace or heart beats, you think of force and work rate. However, by using power you can also analytically measure other areas like efficiency, training stress, and such with more precision. Power can actually measure the force you apply on multiple planes, which is valuable because any power applied any where other than forward is theoretically waste. Truthfully, it is just a more analytical, and perhaps accurate, way to measure what heart rate and pace already tell you. The difference is subtle because all of the metrics in this post measure work and stress, just in different ways. (And, TrainingPeaks is capable of using all three when analyzing fitness.)<br />
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The other advantage of power is that it isn't lagging like heart rate. If you start going uphill, power instantly increases. Of course, the reverse of that is that it can literally change with every stride, meaning you have to use a smoothed number (like 10 or 30 seconds) to avoid the noise. And, like heart rate or pace, you must know your threshold to properly set zones. So, testing and tinkering hasn't been eliminated. Like heart rate, power zones can theoretically change through the year with fitness.<br />
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So, enough with all the background and theory, I've used power data on a few dozen runs and finally am honing in on my "zones". My initial trial for threshold power was a bust due to training fatigue and wind, so I have reverse-engineered my zones by more experimentation. Someday soon I'll do my zones with a threshold test again, but those aren't very fun!<br />
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<u>Advantages that I have found</u>:<br />
- I think the primary advantage I have found is in using it on a treadmill where I am often not sure if the machine is calibrated properly. Also, I prefer to run on treadmills with a slight grade, making a read on pace even more perplexing. Running indoors also wreaks havoc on my heart rate, due namely to heat, I think. So, power offers a more unbiased view of effort in these situations. You can see a slight increase in power after the first two intervals in the display below as I slightly increased the pace. Interestingly, power peaked in the fifth interval even though the 6th was my fastest. While though I wasn't looking at my power on my watch, I was making an effort to be efficient on that 6th interval.<br />
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<tr><td class="tr-caption" style="text-align: center;">Power data from a recent treadmill interval session I did. The data was captured in Movescount.</td></tr>
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- Power data is measuring power in all planes, so any loss of form due to fatigue will show up as an increase in power, meaning the runner needs to slow down or improve efficiency. Slowing down on a treadmill may be difficult whether due to a drastic need to button push or admit to yourself you cannot handle the pace. However, on a track, if you only had a smoothed power measure shown on your watch, this could be quite a good way to measure and target your effort.<br />
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- Related to the above, I think the efficiency measures that could be derived from power and loss of data on different planes could be quite powerful. However, I think the individual would need either a coach or be extremely geeky to enjoy this. And, other measures like stride rate, vertical oscillation, and ground contact time already exist.<br />
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- The integration of data with <a href="https://www.trainingpeaks.com/" target="_blank">TrainingPeaks</a> and their variety of other analytics is very useful.<br />
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<u>Disadvantages that I have found</u>:<br />
- To use power, you must re-orient your entire view of how you train to power. This shouldn't be that complicated, but I equate it to someone learning a foreign language and only thinking in one language and translating to the other. A runner used to thinking in pace or heart rate will find themselves doing a lot of translation until power becomes second nature.<br />
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- The data is so accurate to the moment that it can be noisy, requiring the use of smoothed values to be useful. This calls into question which smoothed value is most useful -- 10 secs or 30 secs? More?<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjshvSmzlJaiW83LAMZNUBn_lrYdjsCKp6ythzC-J-o8FTyLix9yehBtCouKw9qEGj-mMX077qA-dWpov20MMPGO4e9wMkdLAKWzaPaZRZqvjx7qW6_4lemoHebeSfvtNTjOYGfbR4QTvzv/s1600/Screen+Shot+2016-12-02+at+9.16.55+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="93" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjshvSmzlJaiW83LAMZNUBn_lrYdjsCKp6ythzC-J-o8FTyLix9yehBtCouKw9qEGj-mMX077qA-dWpov20MMPGO4e9wMkdLAKWzaPaZRZqvjx7qW6_4lemoHebeSfvtNTjOYGfbR4QTvzv/s320/Screen+Shot+2016-12-02+at+9.16.55+AM.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Power data from an "easy" non-structured run collected by Movescount. See how "noisy" it can be? But, my hill sprint stands out really well at the end! </td></tr>
</tbody></table>
- Many runners want to just run and this level of data an analytics won't appeal to everyone. Having to consider stride rate is complicated enough, but loss of power to alternate planes may blow some minds!<br />
<br />
- *Data collection is only supported by a <a href="https://www.stryd.com/support#watch-compatibility" target="_blank">few watches</a> and, at least for my Ambit 3 Run, you only get the power number, none of the other cool metrics collected by Stryd. Power is the most important number, but some of Stryd's advanced analytics would be useful as well. I don't like carrying my iPhone around when I run. Hopefully future versions of Ambit are able to capture all this data from Stryd. (The Stryd does support offline data caching so I can capture my data within the device even if not on my watch and sync with my mobile phone later.)<br />
<br />
- *Likewise, only a few software programs allow you to dig deep into the analytics of power. Movescount collects the data, but only to graph it and display back the point values, which are quite noisy. Strava doesn't support power in their run profile yet. TrainingPeaks does support power and has quite a few good displays of the data. But, I'd like to see all the other data points the Stryd collects integrate in one place.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI5M5Ot8-I0BmhDgY-blIbkWm-GaPsCrnlTTdA050VCoKhc_UzcP9YCQSbX0Lu3xqAuAkimrtyHVphl0MgVE3ZK0T1M0aiUhLgQbIhy3h03oBgCjtEZ4AUzpBrwEDTbAKSoBBedW-qy8Oj/s1600/Screen+Shot+2016-12-02+at+9.27.18+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI5M5Ot8-I0BmhDgY-blIbkWm-GaPsCrnlTTdA050VCoKhc_UzcP9YCQSbX0Lu3xqAuAkimrtyHVphl0MgVE3ZK0T1M0aiUhLgQbIhy3h03oBgCjtEZ4AUzpBrwEDTbAKSoBBedW-qy8Oj/s320/Screen+Shot+2016-12-02+at+9.27.18+AM.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A comparison of power by zones and heart rate by zones from Training Peaks</td></tr>
</tbody></table>
<br />
In summary, I like having power as a training tool and will continue to experiment with it. I will also likely get the new version at some point. But, I think I am a little ways away from exclusively training with it. I'd like to see the software and watches catch up quickly to really make this data more powerful! If inclined, I think a runner could gather very valuable information in regards to efficiency using this tool.<br />
<br />
*Note to the reader: With the new Stryd footpod, <a href="https://the5krunner.com/2016/12/01/review-stryd-footpod-running-power-meter/" target="_blank">it does sound like most of the data</a> may actually make its way into Garmin Connect. Also, it stores the data on the pod so you can load it to their power center later.<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7164125942929514800.post-37843621425991274722016-10-15T09:43:00.003-07:002016-10-17T12:10:45.363-07:00Lessons Running 100 Miles Has Taught Me<h3>
Expectations Are Killer</h3>
The first time I ran <a href="http://ajwellman.blogspot.com/2012/08/leadville-100-race-report.html" target="_blank">100 miles</a>, I was just happy to be there, literally. I was the only friend I knew that had done it and I got injured in the final weeks of training, putting doubt into my ability to finish the race. As a result, I kept a pretty positive attitude the entire time and just enjoyed the journey and worked as hard as I could. My <a href="http://ajwellman.blogspot.com/2014/09/bear-100-race-report.html" target="_blank">second hundred</a> miler was my worst, because I had become a decent ultra runner and wanted something way more than "just finish". I had a vision of how my day would go -- my nutrition, my ability to move in late miles, etc.... My body went south, then the weather, then my attitude. I walked the final marathon. My sister recently told me that was the only time she's wanted to choke me as a crew member for all my 100s. The big difference was the expectations I heaped on myself and communicated to others about how I was going to do in that race. I let those external factors influence me and my attitude. I've since realized that 100s are unpredictable and the best you can do is take it in phases, one aid station at a time.<br />
<br />
<h3>
Attitude Is Everything</h3>
Building on the above, I have taken the approach that keeping a positive attitude makes all the difference. 100 miles is a long time and <u>things will go wrong</u>. If you are trained, and experienced in particular, the things that go wrong are almost always not the thing you've considered. You choose whether you let that influence your attitude or take it in stride and keep moving. This is a crazy endeavor and most of us are just fortunate to have enough health to even complete it. Without a good attitude, you cannot give your best at anything you do in life as excuses and disappointment will creep in.<br />
<br />
<h3>
Focus On What You Can Control</h3>
The best way to overcome expectation and attitude is to focus on what <u>you can control</u>. You don't control the weather, a very common reason for poor attitude and results. You don't control your pacers, crew, other racers, etc... You control the decisions you make and <u>when you make them</u>. Stop to take care of problems that come up <u>before they become major issues</u>.<br />
<br />
<h3>
Grit And Mental Toughness Can Carry You</h3>
Long after your body has gone, your mind can carry you. My <a href="http://ultrarunnerpodcast.com/chuck-radford-blind-perseverance-rrr100/" target="_blank">buddy ran the last 30 miles blind</a> because he just kept moving and focusing what he could control. I p<a href="http://nolimitsever.blogspot.com/2016/08/grit-guts-and-determination-2016.html" target="_blank">aced a runner that ate about 400 calories over 10 hours</a>; he had nothing in the tank, but he kept moving. If you are committed to it and you decide you are going to finish at nearly any cost, you can do it. It isn't easy and it will test you down to your core, but there is a path through the pain and the disappointment if you don't quit.<br />
<br />
<h3>
You Can Do More Than You Think You Can</h3>
This is famous Ken Chlouber mantra, and he's right! Most people I talk to are floored at the concept of running 100 miles when they find out I do this for "fun". I always tell them, "if you are prepared for the challenge, you can do it". Honestly, it is more about avoiding problems like dehydration, blisters, bonking, etc... and keeping an attitude of grit and determination than anything else. Sure, fitness plays a role and I am not discounting that, but you don't have to train 100 mile weeks to run 100 miles. You simply have to be willing to go through the pain and fatigue.<br />
<br />
<h3>
Focus on Small Goals and Gain Momentum</h3>
The simplest way to approach a 100 is to not think about it! Every time I think things like "50 miles to go" or "15 hours left" or "I'm so tired and I am only half way done" or "that climb at mile 60 is going to suck", I get overwhelmed by the challenge and remove myself from the moment I am in. I simply remind myself to focus on getting to the next aid station or getting over that climb and celebrate that. On a big climb, I give myself a verbal congratulations after some interval (depends on how large the climb is). It is impossible to never think about it, but I keep those thoughts to a minimum with self talk.Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-7164125942929514800.post-1117194849892217562016-10-04T11:21:00.001-07:002016-10-11T07:46:47.398-07:00Innovation and Preliminary 2017 ThoughtsHere I am at the end of an exceptional three year stretch of running and racing and on the eve of my fortieth birthday. And I keep thinking about large topics like "do I want to continue to race?", "what are my goals?", "<a href="http://www.runnersworld.com/heart/can-running-kill-you" target="_blank">is training at this high of a level healthy</a>?", "how much will age start to impact my performance?", etc... While I am certain that age is going to be a factor sooner or later, I certainly don't want to give into too easily either. I have always tried to approach this entire journey in running with a view on sustainability and total health.<br />
<br />
With all that in mind, the one thing that definitely stands out is constantly finding the balance between rest/training, racing/fun, and running/life. And, perhaps more importantly, how do I continue to improve as I strive to achieve balance. I won't pretend to have answers for everyone. Each of us is at a different point in our journey. For me, a guy that has excelled the last three years and consistently done "more" each year to get there, I think I am reaching a breaking point. Ironically, I reached a similar breaking point after 2012 (<a href="http://ajwellman.blogspot.com/2012/08/leadville-100-race-report.html" target="_blank">my first 100 miler</a>) when I realized that I couldn't continue down that path -- chasing miles, eating 10,000 calories of sugar to finish a race -- and decided to innovate in 2013. As luck would have it, I missed a huge chunk of that season to <a href="http://ajwellman.blogspot.com/2013/08/update-knee-surgery.html" target="_blank">knee surgery</a>. We loath downtime as runners, typically viewing the loss of training as unrecoverable and the end of the world. Ironically, I came back with a <a href="http://ajwellman.blogspot.com/2014/04/diet-update.html" target="_blank">new diet</a> and a new perspective in 2014 and haven't looked back. It is quite possible that break in 2013 was a stepping stone to my recent success thanks to the amount of rest I finally took after three years of growing volume and lagging recovery.<br />
<br />
As I just mentioned, the major change I made in 2014 was to my diet. I believe quite strongly <a href="http://www.vespapower.com/ofm/what-is-ofm/" target="_blank">my diet has changed my training and my racing</a>. My weight is stable. I recover better. I eat less crap (in general and on the run). I am physically leaner, healthier and overall happier.<br />
<br />
So what's the next change? Runners tend to take a simple view on running: "if want to get better, then run more." But is this always the way? Other concepts runners over-simplify and throw at the issue are "periodization" and "workout confusion". All those things could be the answer, if there is a higher-level plan in place to objectively measure progress and account for individual factors. However, none of those takes into account the larger picture -- total health. My goal is to continue running for as long as I have the motivation, not to beat myself into a pulp to excel in races. More importantly, I have always viewed running as a conduit to total life health and, hopefully, life longevity. LCHF works for me because it improves my race results <u><b>AND </b></u>has made me healthier as a non-runner. Eat to run, not run to eat.<br />
<br />
So the first thing that struck me is that I haven't taken enough recovery in 2014 - 2016. 2015 in particular I book-ended my year with races and hit PRs in almost every major volume category. With that in mind, I am going to try and limit my miles the remainder of 2016, hoping not to exceed 2500 for the year. That would be a 300+ mile step down from 2015. (I'd like to drop to 2400, but that seems like a really small number considering I am already over 2,000 for the year.) I don't have a race on the calendar for at least 6 months -- and that will be a "B race", so there is no need to pound unnecessary mileage. In fact, I am convinced I could be as good a runner next year as I am this year training only 2,000 miles.<br />
<br />
The second thing I want to focus on strength, like serious Olympic movement barbell strength. I wouldn't necessarily say that improving my strength is going to improving my running, ultimately runners improve by running. But, I feel strongly that ignoring strength training into my 40s would be a huge mistake. When I get into the gym now it is quite embarrassing how little I can do on a good-form, deep squat. Again, focus on total health and sustainability. Strength training will provide a platform to continue training and keep my body strong and balanced. And, it will be a good distraction as I find something positive to focus my typical running energy toward. Plus, I enjoy it! The sad thing is that many runners view strength training as a risk for gaining unwanted muscle mass and weight. That's simply not true. Bodybuilders use a specific regimen of high repetition exercises and diet to achieve those results. Getting into the gym to improve your strength using low repetition, high weight movements is not a risk for significant weight gain. However, like running, the best results will be seen with consistency and time, likely 12+ weeks of focused work.<br />
<br />
Since I the title of this post implies a promise of what is to come in 2017, I guess I should provide answers. The only thing I know for certain is the Boston Marathon in April. While I wasn't so certain a month ago, I am becoming quite confident I'll do a 100 miler again in 2017. I am almost certain to enter the <a href="http://hardrock100.com/" target="_blank">Hardrock 100</a> lottery and growing less and less certain about continuing to chase<a href="http://www.wser.org/" target="_blank"> Western States</a>. However, I think my dream scenario would be to have a group of buddies all enter the Leadville 100. It would be a blast to hang out, celebrate, and support one another. And, it'd be great to have my family be a part of a 100 miler. My son is becoming a damn good runner and seems like he may want to pace me for 10 or so miles at night. How cool would that be?<br />
<br />
For now, I'll hit the weights, run easy, and wait for the lotteries to unfold...Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-7164125942929514800.post-9038026924432322392016-09-13T07:29:00.001-07:002016-09-13T15:19:18.685-07:00Wasatch 100 Race Report<div class="tr_bq">
I signed up for the <a href="http://www.wasatch100.com/" target="_blank">Wasatch 100</a> lottery mostly on a whim and in hopes I could convince my sister to join me one more time. (And I heard it was beautiful!) However, I've had a bit of a love-hate thing with 100s lately. I fear them. I've seen both sides of the beast. At one point in training I wrote this on Facebook:</div>
<blockquote>
"I've run a lot of different races and the thing that always brings me back to the 100 miler is the richness of the experience. Words cannot describe to someone else what is like to go through it. You must either do it, or, at the very least, witness it to understand. At some point, you are going to be stripped raw of everything except the most basic things: food, water, and the strength/desire to keep moving forward. At times, the desire to move forward wanes and the fatigue feels unbearable. Perseverance is what it boils down to and there is no better character trait in life. I get a great sense of angst before a 100 miler because I know of the struggle. I know the pain and the fatigue will come, but I also know I will find the strength."</blockquote>
Heading into the race I settled on three goals for the day as a way to focus my pre-race anxieties: Patience. Grit. Gratitude. Patience to do the little things right during the day and give myself a chance to finish strong. Patience to not panic and make hurried decisions that might lead to a spiral of negative thoughts. Grit to work hard when the task seemed impossible. Grit to push through pain and fatigue and finish the <u><i>fight that I picked</i></u>. Gratitude for health. Gratitude for all those that have sacrificed so I can do these adventures. Gratitude for the volunteers that show up and treat me nicely in my grumpiest moments.<br />
<br />
The first mental hurdle to overcome was a series of course changes in 2016. Those changes made finding information on the course via Internet a challenge. I heard/read estimates that the course was 1 or 2 hours harder than previous years. Then, two weeks before the start, they announced the removal of a critical crew station (Lamb's Canyon). The race is already very limited for crewing and I had a bit of a freakout and nearly called off my crew altogether. Cooler heads prevailed and we adapted. Actually, we wound up getting a nice condo Friday Night for my crew (since they weren't able to see much of me) in Park City that wound up being a real treat. Patience. Sometimes good comes from change.<br />
<br />
On our way to Salt Lake City, my car started acting funny so we parked it in Park City to avoid the potential headache of a race day break down. Then we made an hour long drive in traffic to Layton to spend the night near the race start. We ate dinner in our hotel room, watched the Broncos game, and finalized a game plan for Friday. We got a bit turned around on the way to the race start and I literally got out of the car in time to get into the crowd and start the race, maybe 3 mins to spare.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGG6VJGj129Rn1IqRhmscQHmhT7vp99anePLVKptHcOFv7xo5VfTlo4U921J4Ee0hzbl6teF0WDEtJIsFDVslWxf1aDKYf55cqPGmZxtqO_oi2VgI7qc0c_uEBv1qDEB1p4ZhKrR_0SVkR/s1600/14212001_10209273415465529_7917343064486026926_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGG6VJGj129Rn1IqRhmscQHmhT7vp99anePLVKptHcOFv7xo5VfTlo4U921J4Ee0hzbl6teF0WDEtJIsFDVslWxf1aDKYf55cqPGmZxtqO_oi2VgI7qc0c_uEBv1qDEB1p4ZhKrR_0SVkR/s320/14212001_10209273415465529_7917343064486026926_n.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just before the start: look how clean the clothes are!</td></tr>
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<br />
<h3>
Start to Big Mountain</h3>
After the start, there is a mile plus section of pavement before the big climb. I took that really easy, trying to settle in after the hurried start. From previous year's race reports, I was under the impression you could pass early in the race. But the climb this year was new (a vertical mile to start!) and it was a total conga line, no where to go. I got a bit frustrated at the slow pace and long stops at logs and such. One woman kept saying "patience" to me. Finally, near the final steep stretch, I made a move and passed a few really slow hikers and made my way to the top. I was in about 150th place at this point.<br />
<br />
Arriving at the ridge, I began running the gradual jeep road that turns into nearly pristine dirt road on my way to Bountiful B. My race shorts and vest were loaded down with food since it would be half a dozen more hours until I saw my crew. Carrying the extra weight was plenty of motivation to eat and eliminate items. Before arriving into Bountiful B, I made a mental checklist of things to do, the biggest being to tighten my shoes. This type of checklist was an asset all day as I stayed on point and executed my plan and exhibited patience. One thing I was disappointed with was that none of the aid stations had sunscreen. Considering the huge gaps without crew, I thought sunscreen was a no-brainer. (I did find a volunteer willing to sacrifice some of his at Sessions.) I thanked every volunteer I saw, gratitude.<br />
<br />
Other than going off course for a very brief section after Sessions, the stretch between Bountiful and Swallow Rocks was uneventful. I was passing quite a few runners on the climbs and talked to a few race veterans to get course knowledge for the day. The key thing I learned... don't miss the turn after Dog Lake! Unusual for me, I even stopped a few times to take in the sights of the course, marveling at the beauty of the Wasatch Mountains. I expected <a href="http://www.bear100.com/" target="_blank">The Bear</a> and it was so much more. The course was quite rocky -- particularly downhills -- and starting to be exposed a bit.<br />
<br />
Crews are required to wait at a staging area before heading to the Big Mountain aid station. Once the runner leaves Swallow Rocks, they can proceed. As I checked out of Swallow Rocks, I double checked to make sure the aid station radio operators made note of my bib so my crew would be cleared to leave Little Dell and meet me at Big Mountain. The volunteer said "as long as there is no traffic, they'll be waiting for you". What?! No one mentioned that was a possibility at any point!<br />
<br />
I pounded down the trail from Swallow Rocks to Big Mountain, now totally exposed in the heat along high ridges as I made another mental checklist for my aid station: change shoes, gel on my feet, Vitargo for calories, Bio Steele for some amino acids, Vespa, re-stock food, pick up a pacer, and sun screen. Whew! The final stretch down to Big Mountain is a pretty steep decline and I kept it easy, while trying to keep from having runners chase me down. I arrived in the aid station and found no one waiting for me. Standing like a lost dog, I finally just filled my own water bottles and wandered around for a minute until my crew finally recognized their stray. We nailed everything on the checklist, but it wasn't quite as systematic as I planned because I had three of them taking care of my needs and things felt a bit frantic. Nonetheless, a continued display of patience on a long stop. The only slight mix up was two scoops (280 kcals) of Vitargo instead of one. Hello gut bomb!<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6IdYOqLHaD_TjsHHtG9nvTOH_NXLXYDSvtbjf0Fk3jw5Nnmj-SIaQgahYRhIfXTvy86aAvZDVMKpG8KJep9LrIOlzNwhpDE14tjz_GwKb5Uigmt0OrxKAS2WMl2wumMxndtV8OKspLoC8/s1600/IMG_0041.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6IdYOqLHaD_TjsHHtG9nvTOH_NXLXYDSvtbjf0Fk3jw5Nnmj-SIaQgahYRhIfXTvy86aAvZDVMKpG8KJep9LrIOlzNwhpDE14tjz_GwKb5Uigmt0OrxKAS2WMl2wumMxndtV8OKspLoC8/s320/IMG_0041.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Drinking 280 Kcals of Vitargo at Big Mountain</td></tr>
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<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkXonG9hZkx9fZXaYO-Nkli_sOYSehLaA3fvrZ6DapD4456xbdAFbxKfNntzdNilQSH-4-onn5Zzn3Qo9T2eKCxCXIzRvjlric0sOjD3E38DzAlBw_UAIs3uBKh8aC4CqLrQuGC2lA0BUk/s1600/IMG_3379.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkXonG9hZkx9fZXaYO-Nkli_sOYSehLaA3fvrZ6DapD4456xbdAFbxKfNntzdNilQSH-4-onn5Zzn3Qo9T2eKCxCXIzRvjlric0sOjD3E38DzAlBw_UAIs3uBKh8aC4CqLrQuGC2lA0BUk/s320/IMG_3379.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Big Mountain Aid Station</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKtTL2PvfEMsXzFI3pdqCjKn_1SotX30bBksVQ880rXX5X_Ej1lPsvQCW8QKlmptA7mJGp_16G3OgATishqeq_jOpYlrhUKgfKXrthIg78yeCSG6tdz2y1BNIqtaupJvSUDQEEU9XLbafP/s1600/IMG_3368.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKtTL2PvfEMsXzFI3pdqCjKn_1SotX30bBksVQ880rXX5X_Ej1lPsvQCW8QKlmptA7mJGp_16G3OgATishqeq_jOpYlrhUKgfKXrthIg78yeCSG6tdz2y1BNIqtaupJvSUDQEEU9XLbafP/s320/IMG_3368.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Little Dell Reservoir, where my crew waited for me</td></tr>
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<br />
<h3>
Big Mountain to Lamb's Canyon</h3>
Leaving the first big aid station of the day with my first pacer was a nice boost. Steve was marveling at the beauty of the course and we chatted about what they'd been doing for eight hours, ESPN's reaction to the Broncos game, and his traffic warning on the drive up from Arizona. Other than Steve's company, this section was only really memorable for the heat. The weather was about as perfect as a hundred mile runner can ask for (70s as highs and 40s as lows), but the heat of the day was fully exposed and I baked a bit. Steve did what a good pacer should and kept checking on nutrition. On track, spot on in fact. I nibbled my way toward my 3500 calorie goal for the day. I felt strong and ran steady the final double track stretch into Lamb's Canyon at a good clip and found my second pacer, Chuck, waiting for me.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhieKC3whAeAkquRVu3BdEW2nznvgEwhyphenhyphenfhGpo7R9_Kd7XbdhXSs5n_fRhzk_z-7luleSTICHVr8wdenh2Y2x95WNFTMM3HZAwLMiI8WLtFnQ2qu7dHHS2skb3ulbt6fPvT_Z1PxTEy9JW1/s1600/14292339_10209277763774234_8874137421393911296_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhieKC3whAeAkquRVu3BdEW2nznvgEwhyphenhyphenfhGpo7R9_Kd7XbdhXSs5n_fRhzk_z-7luleSTICHVr8wdenh2Y2x95WNFTMM3HZAwLMiI8WLtFnQ2qu7dHHS2skb3ulbt6fPvT_Z1PxTEy9JW1/s320/14292339_10209277763774234_8874137421393911296_n.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting ready to leave Lamb's with Chuck</td></tr>
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<br />
<h3>
Lamb's Canyon to Brighton</h3>
Chuck and I took off out of Lamb's and right onto pavement for almost 2 miles before turning onto the Lamb's Canyon trail. This is when the course really showed off its beauty. Wow, one of the most beautiful climbs I've ever done. Chuck would stop to take photos and then run to catch me. Better, the trail was benign single track, a nice reprieve from the rocky track I'd faced much of the day. Thanks to the uplifting scenery, the cooling temps, and my new pacer, I began pushing the climb and catching runners with ease. But, just after the summit, Wasatch showed her teeth as Chuck and I endured one of the many <b><u>very</u></b> steep, rocky declines. I'd much rather go uphill than down those things. (I pretty much go at the same pace down something like that anyway.) I took this opportunity to whine to Chuck that I'd been facing these types of descents all day.<br />
<br />
Following the nasty decline, we found ourselves on Mill Creek road, another stretch a 3-mile stretch of pavement. Once again, I enjoyed the reprieve and worked a run-walk up the hill toward Upper Big Water. Chuck and I talked about the possibility of future 100 mile races, but the topic wasn't super pleasant as the enormity of this task was just setting in... so many miles done, so many to go. The negative thoughts started swirling. Chuck's upbeat comments about my race were met with negative comments from me: "it always changes at night". And nighttime was coming for me. We had a brief stop at Upper Big Water as I took in some broth and a gel and we moved on to the Big Water trail. This was the first time I saw Aime Blackham, whom I'd trade positions with all night. She was hiking well. I'd push a bit of running. We played leap frog now and for hours to come.<br />
<br />
As we made our way toward Desolation Lake, one giant positive was the light. We would pass Dog Lake in the light, something none of the vets I was running with 40 miles ago thought possible. I was moving well and making up ground and we ran nearly 60 miles before sundown. We found Dog Lake (and a dozen or so hikers along the way). Then we found the confusing turn the race vets had warned me about. The course remained unbelievably beautiful through this entire section. I could definitely see why there were so many hikers in the area. Finally, just before arriving at Desolation Lake, Chuck turned on his headlamp for us both. I would wait to turn mine on at the aid. Desolation Lake was when I really started getting low. Nighttime was here; the real work was to begin.<br />
<br />
We headed out of aid and down some good trail, then some Jeep road, then some pavement on our way to Brighton. I didn't even stop at Scott's Peak aid station, not needing much and wanting to get to Brighton. But, things were starting to spiral. I was tired, needed to use the bathroom, and my thoughts turned negative. I didn't even enjoy the easy section of pavement into Brighton. (I was happy that Chuck had 7 or so miles of easy pavement in his 22 mile section because he has to run 100 miles a week later!)<br />
<br />
I immediately went into the Brighton Lodge with a similar checklist to that which I had at Big Mountain. But, sitting in the back of the lodge (the "morgue" as they call it), I was yawning. "I want to go to bed. What am I doing here. Why do I do this?" My crew could see the lack of energy. My sister was concerned. Chuck tried to be nice and helpful -- in between his mouthfuls of snacks -- but I just gave a snarky goodbye as I walked out into the night. This was close to as low as I'd ever been in a hundred. Despite my constant complaining about my Ak race vest, I made the decision to keep it on to carry cold gear and food. Patience.<br />
<br />
I walked out of the lodge and instantly began shaking. Five minutes ago I was totally fine, but sitting in that warm lodge warmed me and now I was cold. I had my sister go get my gloves from the car. Without much hesitation or any mention of quitting, I headed up the hill with Steve once again pacing me.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaoZWuhqFkXryPFuMiPgHPbNnLD2Qd6yu_bAP5osvyG-1khR46NzRA2vtn_5DQHPB4uzJuZvT4mHYa3o0akLmeZ0wxcm4MPDu2oE3DFUYqOdYfCGQ82pOkAoz-fbWsrhAu6hy4H_D2YFTF/s1600/IMG_3375.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaoZWuhqFkXryPFuMiPgHPbNnLD2Qd6yu_bAP5osvyG-1khR46NzRA2vtn_5DQHPB4uzJuZvT4mHYa3o0akLmeZ0wxcm4MPDu2oE3DFUYqOdYfCGQ82pOkAoz-fbWsrhAu6hy4H_D2YFTF/s320/IMG_3375.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just after Dog Lake</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbkQ9Ae6Zqrg5xSRJMlOzawE9S9TCeEeXvA5fsHX9vwlK47dGKSI1hBuwsyPQpkTvkDXXu8lW6LEVDHFFUMYPpa0h-5n8blw-3fPScAtOHFEHVCAcA3087TvRV_IzSryJMIug5hjp92K8n/s1600/IMG_3376.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbkQ9Ae6Zqrg5xSRJMlOzawE9S9TCeEeXvA5fsHX9vwlK47dGKSI1hBuwsyPQpkTvkDXXu8lW6LEVDHFFUMYPpa0h-5n8blw-3fPScAtOHFEHVCAcA3087TvRV_IzSryJMIug5hjp92K8n/s320/IMG_3376.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View from Lamb's Canyon Climb</td></tr>
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<h3>
</h3>
<h3>
<br />Brighton to Top of Wall</h3>
The climb up Catherines Pass was nasty: technical, steep and cold. Making matters worse that the backside of the summit was one of a few famous descents on the course. The descents at night were awful and the dust made it impossible to breath or see. I would often pass Aime uphill only to be passed by her downhill, in a trail of dust from her and her pacer. Fortunately, my energy was better and my self-talk was overcoming the negative thoughts: "don't be a wussy" (clean version), "you picked this fight, finish it", "runnable trail will come". Grit. Despite the improvement in outlook, we were moving at a snail pace, way off target for my overall goal thanks to Catherines and the quad blasting descent. I didn't let it bother me much, taking comfort in the knowledge that I was moving as well as I could and was still chasing down runners, something Steve smartly kept pointing out to me.<br />
<br />
Steve and I arrived at Ant Knolls aid station and I sat down briefly. This was yet another thing I hadn't done much of in previous hundreds. Patience. Thanks to a couple of Tylenol at Brighton, my legs weren't overly stiff and I took a short break to rest. The aid station was quite a scene all lit up at night with a red carpet leading in. I ate some solid food, mumbled to Steve and just left, forcing him to chase me down the trail a bit later.<br />
<br />
I started to run for 2-3 minute spurts whenever I could and we began making up time, bringing the average pace since leaving Brighton toward 20 min miles. There was some up, some down, and a ton of rocky single track. Pole Line Pass was big because the 75 mile mark was a major mental milestone -- only a marathon to go. I once again briefly sat down and had some broth. A volunteer told us that we'd have to cover 10 miles before another real aid station. "What?! What about Rock Springs?". "Rock Springs is barely a trickle, you'll have to go 10 miles". Ugh. Steve encouraged me that the good news was that would be mile 85 and the home stretch. "Three hours and you'll be to mile 85, AJ". Off we went down more rocky single track.<br />
<br />
Steve and I both thought it was kind of eerie that we could feel the vastness around us but could see nothing. Somehow I wasn't cold, long ago shedding all my layers of clothes and now in a t-shirt and shorts. I chugged a Redbull as I ran for some energy and calories and we continued to pick up pace, running as much as I could. We found Rock Springs and it was a (limited) aid station! Sweet relief. I filled my water bottle, mumbled (like a jerk) to the aid station volunteer "bib 97 out". Gratitude fail. Rock Springs volunteer, if you are reading this, I am sorry!<br />
<br />
Our relief for finding the aid station turned to disbelief as we were greeted with two steep sections of down hill, "The Glide" and "The Plunge". The Plunge is a steep, slippery, dusty, rocky descent and complete torture on 80 mile quads. It is 23% grade down and I mostly walked it and tried to keep from sliding or falling. Aime and her pacer came flying by one last time, leaving Steve and I choking on her dust. Literally.<br />
<br />
We arrived at Pot Hollow and I had to empty all the dirt from the dusty descents out of my shoes. I ate some solid food and put on my arm sleeves as I was finally cold. We walked out of the aid station onto a smooth jeep road. It was such a relief to be done with those descents! Then the road turned down and we began to run/walk. Our section pace (approaching 20 miles) was now heading below 19 min pace. It seemed a struggle for Steve and I both, but I kept pushing more and more running. It would be light soon and I'd have my sister to pace me the final stretch. It was obvious now the jeep road, while becoming rocky, would last all the way to Stanton aid station and we took advantage. A short stay at Stanton to fill water and Steve texted my sister to tell her we'd be to Top of the Wall soon. The last bit of jeep road was rocky and we didn't run as much as I would've liked, but we did enough. The exchange point was a little confusing and we searched around until we found my crew and I changed pacers for the final 8+ miles.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji2Y7JhBE-IMT-XIyIXCmjh4-DVkjA1m-ZQPW3N0-5RSCaMl7s2v-yhzVPbFfpHV2oDiCF_sVPyNbd4BDBRCV1zn4ZpDE1dIggl4ClwQZMkRXPw6p-JKyWHSthKnJTzcelL2x7FR-WkXz3/s1600/IMG_3378.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji2Y7JhBE-IMT-XIyIXCmjh4-DVkjA1m-ZQPW3N0-5RSCaMl7s2v-yhzVPbFfpHV2oDiCF_sVPyNbd4BDBRCV1zn4ZpDE1dIggl4ClwQZMkRXPw6p-JKyWHSthKnJTzcelL2x7FR-WkXz3/s320/IMG_3378.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ant Knoll Aid Station in middle of night</td></tr>
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<h3>
<br />Top of the Wall to Finish</h3>
Leaving Top of the Wall, I wasn't sure what to expect from my sister as a pacer, but I did have a pretty good idea about the course. At <a href="http://ajwellman.blogspot.com.br/2015/06/western-states-100-race-report.html" target="_blank">Western States</a> last year my sister pushed pretty hard to run. One of the bits of knowledge I picked up from course veterans earlier in the day was that the first section down from here was steep and rocky. I warned her that I probably wouldn't run much of that initial portion but planned to run some after. We settled into a wog and moved efficiently -- but not overly fast -- while we caught up on the craziness of the last 24 hours and laughed a bit. We'd run here and there and she pointed out every rock. The light was starting to come up and I was energized. A little over a mile later we arrived at the final aid station. I took a bathroom break and re-grouped for the final stretch.<br />
<br />
As we left, the aid station volunteer told us there were 5.8 miles to go and told my sister it was "runnable", confirming what I'd heard earlier in the day. We started jogging and I asked her for the time of day. "6:50 am", she responded. "If I make it to the finish by 8 am, I could break 27 hours", which I always felt was a worthy goal. My sister responded to my thinking out loud, "let's do it, you just have to average 10s". Tens after 94+ miles? We'll give it a shot.<br />
<br />
I accelerated and the first mile was 9:41. It felt like tempo pace, but maybe I could hang in there for a few more miles. The second mile was 9:37. Now it was starting to hurt. "What time is it? Maybe I can just average 11 min miles and get it". "Just keep running, you're doing great", she said. A little hill and the third mile was gone in 10:37. It was really starting to hurt now. My knees were screaming at me. Both hips were on fire. Burning up in arm sleeves, I actually started to drinking water again. My sister slowed down to take a text and was having trouble catching back up to me on the uphills. The fourth mile came and went in 10-flat. "I must have it in the bag now, right?" My sister was no longer with me, getting just to within shouting distance to tell me the time. Without complete confidence, I kept running because I was not 100% sure how far I had left. There was some more uphill and the pain was becoming intense. I started crying, but I didn't want to stop until it was done. I prayed for the strength to keep running. I prayed in thanks for the amazing day, my friends, and the gift of running. The fifth mile went by in 10:12 and we arrived in a picnic area (Soldier Hollow Train Station) and I was sure we were at the finish. Nope, we had to run on the road and to the park. My sister was now back ahead of me and encouraging me but I couldn't see the destination on the horizon. Finally, I could see the finish line and I asked her "is that it?". "Yes!" One last time I accelerated and left her on my way to the finish, crossing the line at 7:48 am (26:48). I immediately covered my face in a rare display of emotion and then bent over exhausted.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLcSBfjQz8jBmXQZNSUHQxlDlT7xUktluAKCknZbrOmXmU-ufll7ZotjwDISrUBLODDJ8RYRyOvykUo1PGhawqXHpTKDrti_93KYSuUJKXM5gN3TddaJxbIYOsHcja7LmMcuNnTb5JcPAw/s1600/IMG_0043.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLcSBfjQz8jBmXQZNSUHQxlDlT7xUktluAKCknZbrOmXmU-ufll7ZotjwDISrUBLODDJ8RYRyOvykUo1PGhawqXHpTKDrti_93KYSuUJKXM5gN3TddaJxbIYOsHcja7LmMcuNnTb5JcPAw/s320/IMG_0043.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Emotional (I think?) at the finish</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYrRUuqwDNWwP80Nf9ZXxST4bmNXFDGEEhlUhNrg4Z1HQnPmBsgfxLiRm-C1AIz9Gqklr54qzyB2raPyU7STu6B-skMTn2_ZDjsPlgseEFkaV0dt1BqhcUnlu2x9xFl_5nFq-1SNayfNMB/s1600/IMG_3367.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="307" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYrRUuqwDNWwP80Nf9ZXxST4bmNXFDGEEhlUhNrg4Z1HQnPmBsgfxLiRm-C1AIz9Gqklr54qzyB2raPyU7STu6B-skMTn2_ZDjsPlgseEFkaV0dt1BqhcUnlu2x9xFl_5nFq-1SNayfNMB/s320/IMG_3367.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Exhausted and thankful to be done</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJzMOtla7JWZ_6UUCXMZ52LosobsOYm3baifwQQe1kOgP4zvFHW4NsG_Pfng6IpzQsKutkGNxRbIh6A61xV3aHJKut7S7gLU5JQpKYMSp2Yn3QvSvbyDvY0GrilSLthrVPVT7Kc1OX4RGU/s1600/IMG_0046.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJzMOtla7JWZ_6UUCXMZ52LosobsOYm3baifwQQe1kOgP4zvFHW4NsG_Pfng6IpzQsKutkGNxRbIh6A61xV3aHJKut7S7gLU5JQpKYMSp2Yn3QvSvbyDvY0GrilSLthrVPVT7Kc1OX4RGU/s320/IMG_0046.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The A-Team. I've been fortunate to assemble an talented group of running friends.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigAu6Dyac5LFCIhTfwek3UYlA3Wu2MKb7QX75MWjbzTZ0T5eJA816VEiDHUZyqI7plm6M4q4Ymbq4OVsndzXajgVLL7TViGzfkcHuA3v_fGjo_DFVZRnX8nrIk6Uqb0ImNh9ZMTbm6MKlj/s1600/IMG_0047.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigAu6Dyac5LFCIhTfwek3UYlA3Wu2MKb7QX75MWjbzTZ0T5eJA816VEiDHUZyqI7plm6M4q4Ymbq4OVsndzXajgVLL7TViGzfkcHuA3v_fGjo_DFVZRnX8nrIk6Uqb0ImNh9ZMTbm6MKlj/s320/IMG_0047.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My sister: master crew chief and hard ass pacer</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi11309T4GYb5DDAWNu0N_bEfVw4gyyEEnXBOvwVaLavbKAmSyiG5dGMFQuQryShMIHcNY4rOZ2YymBCcBz2sYqpCEFry3PaoZZ0K2IE5C-IpKK3KIz6yIfT10EE12GRZ5ViJWJW6iobCN7/s1600/IMG_3364.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi11309T4GYb5DDAWNu0N_bEfVw4gyyEEnXBOvwVaLavbKAmSyiG5dGMFQuQryShMIHcNY4rOZ2YymBCcBz2sYqpCEFry3PaoZZ0K2IE5C-IpKK3KIz6yIfT10EE12GRZ5ViJWJW6iobCN7/s320/IMG_3364.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The dust!!!</td></tr>
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We posed for some finish line photos and then headed back to our ski condo to eat, sleep and catch up. Later we went to the awards ceremony and enjoyed the picnic put on by the community. That is the kind of thing I love about old school ultra.<br />
<br />
I feel very satisfied with this race, possibly my best 100 ever (Ultrasignup agrees). I suppose I subconsciously always wanted this race to turn out well to redeem my lousy attitude at <a href="http://ajwellman.blogspot.com/2014/09/bear-100-race-report.html" target="_blank">The Bear</a>. I settled that day and took the easy way out, walking the last 25 miles while pouting. Today, I battled to the finish. I am exhausted from the years of training and racing and really not sure how many (if any) hundreds I have left in me. However, this is the worst time to really think much about that. I'll wait for those decisions until lottery season comes. For now, I need to register for Boston and celebrate another great year of racing, perhaps my best ever. And, I need to just be dad on the weekends.Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-7164125942929514800.post-17903844078792522482016-08-22T15:57:00.006-07:002016-09-02T08:55:39.996-07:00Wasatch 100 - Race PlanThis blog will serve as more of an itinerary and basic plan for the crew for the four days of the race. For a more detailed information on course splits, <a href="http://ajwellman.blogspot.com/2016/07/wasatch-100-crew-and-pace-chart.html" target="_blank">go here</a>.<br />
<br />
<h2>
Thursday</h2>
Chuck and AJ to depart about 6 am, expected to be in Salt Lake by 2 pm<br />
Race check-in starts at noon <a href="http://www.wasatch100.com/pre-race-meeting" target="_blank">Pre Race Meeting</a> is at 4 pm<br />
Steve and Heather expected between 5 and 6 pm<br />
Staying at <a href="http://home2suites3.hilton.com/en/hotels/utah/home2-suites-by-hilton-salt-lake-city-layton-ut-SLCLNHT/maps-directions/index.html" target="_blank">Home2 Suites by Hilton</a><br />
803 Heritage Park Boulevard, Layton, UT 84041<br />
Broncos play at 6:30 pm (will find dinner and a place to watch)<br />
<br />
<h2>
Race Start</h2>
When: 5 am<br />
Expected temps: 60 degrees with sun up at 7 am<br />
Gear: AK Vest, race shorts, Omin Freeze shirt, small headlamp, Superior 2 w/ gaiters<br />
Food: 4 bars, 5 packets of Skratch<br />
Other items: sun screen, sun glasses, medical items, smaller headlamp, 3 water bottles<br />
Breakfast: eggs, coffee, Vespa<br />
<h2>
<br />Big Mountain *</h2>
Where: mile 32<br />
When: 1 - 2 pm<br />
Pacer: Steve for the next 13 miles<br />
Expected temps: 70+ degrees, the heat of the day likely to be next 30 miles<br />
Special notes: Vespa, water bottle with Bio Steele<br />
Food: 2 bars, 3 packets of Skratch<br />
<br />
* Big Mountain is a limited crew area. You are not allowed to hang out. You'll have to check in "Mountain Dell" (aka "Little Dell") info point and wait until I have cleared Swallow Rocks (mile 27).<br />
<h2>
<br />Lambs Canyon **</h2>
Where: mile 45<br />
When: 4:30 - 5:30 pm<br />
Pacer: Chuck for the next 22 miles<br />
Special notes: Vespa, gear for night and cold, good headlamp, drop bag<br />
Food: 2 bars, 3 packets of Skratch<br />
<br />
** Lambs has been removed as a crew station. If Steve paces from Big Mountain to here, then you'll have to pick him up *after* I have left the aid station and after having dropped Chuck off. Once you've picked Steve up, you can go check in at the hotel in Park City.<br />
<br />
<h2>
Brighton </h2>
Where: mile 67<br />
When: 10:30 pm - 12 am<br />
Expected temps: 30 degrees (possibly colder) with sun down at 8 pm<br />
<div>
Pacer: Steve for the next 24 miles (expect it to be cold w/ lots of hiking)</div>
Special notes: Vespa, water bottle with Bio Steele, maybe a Redbull (?)<br />
Food: 2 bars, 3 packets of Skratch<br />
<br />
<h2>
Top of the Wall </h2>
Where: mile 91<br />
When: 4 - 6 am<br />
Pacer: Heather for the next 9 miles<br />
<br />
<h2>
Night of and after Race</h2>
<div>
Stay at Silver King Hotel in Park City, UT</div>
1485 Empire Ave. Park City, UT 84060<br />
<div>
Driving directions <a href="http://www.wasatch100.com/aid-station-drive-to-instructions" target="_blank">to and from aid stations</a><br />
<h2>
<br />Other items to bring</h2>
Borrow Tim's jet-boil<br />
Starbucks instant coffee<br />
Borrow Chuck's medium size cooler<br />
Camping chairs<br />
Small tent</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7164125942929514800.post-13766613322055884082016-07-28T19:52:00.001-07:002016-07-29T13:47:06.325-07:00Topo Magnifly ReviewI rarely write shoe reviews. This is in part because my taste in shoes has changed greatly over the years and really become quite narrow these days -- mostly down to shoes with generous toe boxes. I also don't write them because I don't have elaborate "geeky" things to say like many shoe experts. But, once in a while a shoe so great comes along that it deserves my praise. The Topo Magnifly fit that category, easily one of my 2-3 favorite shoes of all time (nearly 20k miles now).<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJxKMDC7WrE06mcBnx-enoKNKqpMjPYyktascmNUWbuul091eu981E5B3TAUR5l3Oymvnflo15shSzZrApg2b4oXPQXfRfdwAy7QC9Y7EdfcEmZ2hM3RbKdy6LUHqiW1wsONRPrY3un_k2/s1600/IMG_3291.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJxKMDC7WrE06mcBnx-enoKNKqpMjPYyktascmNUWbuul091eu981E5B3TAUR5l3Oymvnflo15shSzZrApg2b4oXPQXfRfdwAy7QC9Y7EdfcEmZ2hM3RbKdy6LUHqiW1wsONRPrY3un_k2/s320/IMG_3291.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Topo Magnifly</td></tr>
</tbody></table>
I acquired my <a href="http://shop.topoathletic.com/mens/run.html?colorid=2625&model=Magnifly" target="_blank">Topo Magnifly</a> in the fall of 2015 with high hopes. My thought was to get a shoe similar to the Brooks Pureflow that I once loved so much (until I became fond of wide toe boxes). The shoe has been an instant hit and a regular in my 10-or-so-shoe-rotation. I have worn the shoe on trails, easy days, long days, speed workouts, and a for a PR (3:09:55) marathon. It is quite versatile and always a joy to put on my feet. Here are the things I love about the shoe:<br />
<br />
<h4>
Weight</h4>
I have been a fan of minimal type shoes for many years -- sans getting sucked into Altra's movement to take on Hoka. Of all the minimal features I enjoy in a shoe, weight is always the key. The Magnifly feels much lighter than the 9 oz rating because the there isn't much wasted elements in the upper. It feels nimble and speedy, despite not even being the most minimal shoe in Topo's line up. It appears most of the weight is in the outsole, which is well done and where a shoe should shine.<br />
<br />
<h4>
Drop</h4>
For a good part of the last three years, I have been running in zero drop Altras and grown to enjoy that sensation. But, it is nice to have a shoe with a moderate amount of drop for longer and slower effort, which have become a staple for me during my ultra years. The shoe feels efficient and plenty cushioned and supportive for runs of 20+ miles.<br />
<br />
<h4>
Fit</h4>
For me, the Magnifly fit true to size (11.5). (I wear light weight socks to enhance the feel of both the wide toebox and the ground.) My toes have plenty of room to splay and wiggle without ever feeling "sloppy" like some of Altra's wider toe boxes. The heel is comfortable and snug and the midfoot feels good with standard lacing. And, I can lace the shoe tight even with the relatively light weight tongue.<br />
<br />
<h4>
Outsole</h4>
The one thing besides a wide toe box that Topo consistently does well is their rubber outsole. Their road shoes in particular always feel like they have aggressive traction for gripping the ground. In addition to being useful for running fast and natural, this traction comes in handy in bad weather and on trails. It is quite surprising to me that a shoe at this weight can have such a durable, grippy outsole. Also, I like the bevel in the lateral side of the heel where I sometime rub shoes. Finally, the outsole material has softened up over the miles to have a slight spring/cushion to it, just as I'd hoped when I purchased it. The cushion is subtle, but just enough without sacrificing ground feel or performance.<br />
<br />
<h4>
Style</h4>
I am not a fan of a flashy shoe for the sake of flash. I find the Magnifly quite vibrant with a wide variety of color schemes that are catchy without being obnoxious. They have recently added several new colors as well. Double bonus, they added colors without redesigning an already great shoe -- like many companies are tempted to do these days.<br />
<br />
<h4>
Durability</h4>
I cannot say enough about the durability of this shoe. At 400 miles, it looks like I have run only about 200 miles in them. The outsole has held up well, even in the heel where I sometimes wear my slow, long running shoes. The outsole on this shoe could easily go another 200 miles, which would make it the longest any shoe has lasted in my rotation by a wide margin. Additionally, there is almost zero wear in the upper: no fraying spots, no broken overlays, and hardly a scratch. I did once have the toe cap collapse on me, but my wife easily fixed that with a hair dryer. The durability of this shoe is quite a treat considering <a href="http://ajwellman.blogspot.com/2014/06/more-altra-quality-problems.html" target="_blank">the bad luck </a>I have had with my other shoe company recently.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi28wNWcB7WvLK20ETeFRYlhQKWeoucMvTgXvhNe1EvHmEw3FtfsG_4u3S9G5Oo3uadwmV8D3j0LrXim_OHG-pOWVkhxAAVsIoG5dD4VAZazsebRycCof6yvo09KValxzCbfykpT4yaBF-J/s1600/IMG_3290.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi28wNWcB7WvLK20ETeFRYlhQKWeoucMvTgXvhNe1EvHmEw3FtfsG_4u3S9G5Oo3uadwmV8D3j0LrXim_OHG-pOWVkhxAAVsIoG5dD4VAZazsebRycCof6yvo09KValxzCbfykpT4yaBF-J/s320/IMG_3290.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Close up of the outsole after 400 miles</td></tr>
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<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZVgHbOTE65QC87Ep_MI6IxMEJilsaBhbepzxIed6LIVf8gKl7dm3-vowCZ19nZn4y-kiZHmtVMMKKWFL9DoG0pQFmxiyk6qx80IvSCT6Q8GTRVWwXslUL4nov50dYINcC_aRsa0_lMU3K/s1600/IMG_3289.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZVgHbOTE65QC87Ep_MI6IxMEJilsaBhbepzxIed6LIVf8gKl7dm3-vowCZ19nZn4y-kiZHmtVMMKKWFL9DoG0pQFmxiyk6qx80IvSCT6Q8GTRVWwXslUL4nov50dYINcC_aRsa0_lMU3K/s320/IMG_3289.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Close up of upper after 400 miles</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: left;">
I'd be hard pressed to say a negative word about this shoe. If I had to knit-pick, I suppose I'd say that the versatility makes it not quite a "perfect" shoe for any particular type of run such as speed work, trails, or longer races (though I did run a marathon in it). And, I find the sizing just slightly off -- an 11.5 feels good with a nice light sock and a bit too snug with a thicker sock. But both of those are very minor complaints. I've enjoyed this shoe so much that I already have another pair waiting in the wings (maybe for a long time!). And, I acquired a pair of <a href="http://shop.topoathletic.com/mens/run.html?colorid=2626&model=Ultrafly" target="_blank">Ultrafly</a> because they appear to have been built on the same last. Perhaps the greatest compliment I can say is that I am enjoying these twilight miles in the shoe when I am typically dying to retire a shoe at 400 miles, dreading each run.</div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7164125942929514800.post-63621165694501988782016-07-18T09:56:00.003-07:002016-07-25T12:36:02.446-07:00Wasatch 100 - Crew and Pace ChartFirst pass at a pace chart and plan for Wasatch 100. This isn't meant to be too detailed but to offer some high-level insight into what the day will look like. Here are a few things that stand out right away:<br />
<br />
<ol>
<li>The race starts with a monster climb, experience tells me I should be able to do that in roughly 3 hours. I will start with 3 water bottles.</li>
<li>First time I can see crew is about 8 hours into the race and it is also the first time I can get a pacer. But, I don't currently plan to add a pacer until my second crew stop, Lambs Canyon.</li>
<li>Big Mountain to Lambs Canyon is likely to be the hottest part of the day.</li>
<li>Right after leaving Lambs Canyon is the second toughest stretch of the day and will require careful planning, likely headlamp and cold weather gear.</li>
<li>As this is laid out, Chuck is going to get <a href="https://www.strava.com/activities/21814533" target="_blank">a lot of climbing time</a> in.</li>
<li>At Brighton, I think I can probably drop down to two water bottles in my pack.</li>
<li>Looks like I can drop my headlamp at Top of the Wall, which is a pacer exchange only, not an aid station.</li>
</ol>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGEq8fDEJxbMB7ryDRBlDJ-yWvHi7xMRjIDumWqp8ilX46UhRdXmH31bCQALCX1bFNDvaQMXf4yRQtbbSva_W8pf_8qtOS6ohgS3dqrpHx_0qs9ju7flZmkEWtaQaXQumyTZaAz5u3hzGX/s1600/Wasatch100.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="103" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGEq8fDEJxbMB7ryDRBlDJ-yWvHi7xMRjIDumWqp8ilX46UhRdXmH31bCQALCX1bFNDvaQMXf4yRQtbbSva_W8pf_8qtOS6ohgS3dqrpHx_0qs9ju7flZmkEWtaQaXQumyTZaAz5u3hzGX/s320/Wasatch100.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Course Elevation Profile</td></tr>
</tbody></table>
<br />
<br />
<div class="separator" style="clear: both; text-align: left;">
</div>
<table border="1"><tbody>
<tr> <td><b>Destination</b></td> <td><b> Miles</b></td> <td><b>Cum Miles</b></td> <td><b>Ascent</b></td> <td><b>Fast Time</b></td> <td><b>Slow Time</b></td> <td><b>Cutoff Time</b></td> <td><b>Notes</b></td> </tr>
<tr> <td>Grobben's Shed</td> <td>11</td> <td>11</td> <td>5400</td> <td>-</td> <td>-</td> <td>-</td> <td><br /></td> </tr>
<tr> <td>Bountiful B</td> <td>5</td> <td>16.5</td> <td>1500</td> <td>9:00 am</td> <td>10:00 am</td> <td>-</td> <td>Drop Bag</td> </tr>
<tr> <td>Sessions Liftoff</td> <td>5</td> <td>20.7</td> <td>1200</td> <td>-</td> <td>-</td> <td>-</td> <td><br /></td> </tr>
<tr> <td>Swallow Rocks</td> <td>6</td> <td>27</td> <td>1800</td> <td>-</td> <td>-</td> <td>-</td> <td></td> </tr>
<tr> <td>Big Mountain*</td> <td>5</td> <td>32</td> <td>800</td> <td>12:30 pm</td> <td>2:30 pm</td> <td>5:30 pm</td> <td>Pacing Starts</td> </tr>
<tr> <td>Alexander Ridge</td> <td>8</td> <td>39.5</td> <td>1800</td> <td>-</td> <td>-</td> <td>-</td> <td></td> </tr>
<tr> <td>Lambs Canyon*</td> <td>5</td> <td>45</td> <td>1000</td> <td>4:00 pm</td> <td>6:30 pm</td> <td>10:30 pm</td> <td>Chuck to Pace</td> </tr>
<tr> <td>Upper Big</td> <td>9</td> <td>54</td> <td>3300</td> <td>6:00 pm</td> <td>9:00 pm</td> <td>1:30 am</td> <td>Drop Bag</td> </tr>
<tr> <td>Desolation Lake</td> <td>5</td> <td>59</td> <td>2150</td> <td>-</td> <td>-</td> <td>-</td> <td><br /></td> </tr>
<tr> <td>Scott Peak</td> <td>4</td> <td>62</td> <td>1200</td> <td>-</td> <td>-</td> <td>-</td> <td></td> </tr>
<tr> <td>Brighton*</td> <td>5</td> <td>67</td> <td>700</td> <td>9:00 pm</td> <td>1:00 am</td> <td>6:30 am</td> <td>Steve to Pace</td> </tr>
<tr> <td>Ant Knolls</td> <td>4</td> <td>72</td> <td>1600</td> <td>-</td> <td>-</td> <td>-</td><td></td> </tr>
<tr> <td>Pole Line Pass</td> <td>4</td> <td>75</td> <td>1100</td> <td>11:00 pm</td> <td>3:30 am</td> <td>9:00 am</td><td>Drop Bag</td> </tr>
<tr> <td>Rock Springs</td> <td>4</td> <td>79</td> <td>1700</td> <td>-</td> <td>-</td> <td>-</td><td>Water Only</td> </tr>
<tr> <td>Pot Hollow</td> <td>5</td> <td>85</td> <td>1300</td> <td>-</td> <td>-</td> <td>-</td><td></td> </tr>
<tr> <td>Staton</td> <td>4</td> <td>89</td><td>900</td> <td>2:30 am</td> <td>7:45 am</td> <td>2:00 pm</td><td>Drop Bag</td> </tr>
<tr> <td>Top of the Wall*</td> <td>2</td> <td>91</td> <td>0</td> <td>-</td> <td>-</td> <td>-</td><td>Heather to Pace</td> </tr>
<tr> <td>Decker Canyon</td> <td>2</td> <td>93</td> <td>0</td> <td>-</td> <td>-</td> <td>-</td><td></td> </tr>
<tr> <td>Finish</td> <td>7</td> <td>100</td> <td>560</td> <td>5:00 am</td> <td>11:00 am</td> <td>5:00 pm</td><td></td> </tr>
</tbody></table>
<br />
Crew Note (denoted by *): <a href="http://www.wasatch100.com/aid-station-drive-to-instructions" target="_blank">Aid Station Driving Instructions</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7164125942929514800.post-14688222138166745542016-06-08T08:26:00.000-07:002016-06-08T09:09:25.288-07:00North Fork 50K Race ReportI showed up at North Fork 50K confident, but without much idea how it would go. When I decided to focus my Winter training on a <a href="http://ajwellman.blogspot.com/2016/05/update-marathon-and-beyond.html" target="_blank">marathon</a>, multiple veteran ultra runners told me that was a brilliant idea and that they had good trail seasons after marathons. Bottom line, I knew I was fit, just not sure how trail fit I was, having only a few weeks of concentrated trail training. The plan was simply to go out hard and see what I could do. (I did have rough guidelines of 10:15 overall pace and sub-5.5 hour finish).<br />
<br />
Fortunately, I have raced and trained on the <a href="http://www.northfork50.com/" target="_blank">North Fork</a> course many times, so I was able to put together a decent mental strategy. The initial climb is one of the three toughest of the day and will certainly send your work rate quite high early. But, the 12 miles after that are pretty darn benign and very runnable. That said, I expected to be ahead of that 10:15 pace by the midway point. I took off hard enough to earn a PR on the initial climb and found my place in the field. I am guessing I was about 10-12 runners back early on. I arrived at the top of the climb feeling pretty good and running much of it. As expected, I ran pretty hard to the midway point where my average pace was under-9:30, well under my goal. Again, I knew that'd be the case based on the course, but still I wondered if I could maintain. With my nutrition plan being so simple and refined after multiple seasons now, I spent almost zero time in aid stations, which helped tremendously. I would get wet, fill my water bottle and leave. In total, I think I ingested about 400 Kcals on the day, mostly from Skratch Labs, two gels, and a few Mountain Dew shots.<br />
<br />
After splitting from the 50 mile runners and starting the second big climb of the day, things slowed quite a bit. I had passed a few runners in aid stations and now had a few directly ahead of me. One was struggling and the other (a woman, I believe Leila Degrave) was literally floating up the climb. My breathing was labored and I tripped, letting out a huge moan. She looked back, I think concerned I might die. I didn't go all the way to the ground, but I put my hands out to brace the fall and smashing my water bottle on the ground. About a third of my water went shooting out of my water bottle. The second time at this race I've done that (this <a href="http://ajwellman.blogspot.com/2014/06/north-fork-50-race-report.html" target="_blank">first time</a> I lost it all!). The part that really sucked was that this was the one section that I was concerned about not having enough water for -- 5.5 miles of mostly uphill from Buffalo Creek to Shinglemill. Sure enough, I was short of water and dry by the time I arrived at Shinglemill. I took my longest stop of the day here to rehydrate, eat a cookie (I was starving!!), and cool off. The goal with a long stop was to be ready to get after it on the decent back to Buffalo Creek.<br />
<br />
I passed a few runners between aid and on my way down to Buffalo Creek, running hard but not quite all out. I made sure I passed hard enough that they didn't have the motivation to pass me back. Just before I arrived at Buffalo Creek, I passed one more runner who was walking. Another quick stop to get wet at aid and I was on my way up Baldy. I felt sluggish on the climbs all day, but managed a PR on every one except Baldy. I was grinding hard and my overall pace slipped over 10 for the first time all day. Nonetheless, I kept making deals with myself and would run for at least 60 seconds at a time and began catching another runner -- key to motivation. Finally, I got close enough to the other runner that I let him pace me the remainder of the climb. At the top, heading toward Strawberry Jack, I overtook him, unsure of whether I could hold on.<br />
<br />
He stayed with me but didn't try to pass before we arrived at Strawberry Jack. At aid, I had a bit of Mountain Dew and cooled off. I rarely ever ask aid station volunteers my place, but I thought I might be doing well and went and asked. They said I was 6th overall and 5th male. Honestly, I was quite happy with that and prepared to do just enough to keep the last runner I passed from passing back. The problem was that I found 4th and 5th place were right in front me within 100 yards of leaving aid. So, I started pushing the decent hard, hard enough to log a PR on the Strava segment. I finally passed 4th place a half a mile down the trail and then had to keep the effort as he was running well. Unlike 2014 -- when <a href="http://ajwellman.blogspot.com/2014/06/north-fork-50-race-report.html" target="_blank">I coasted in the final few miles satisfied with my time and place</a> -- I continued pushing the downhill and the final stretch to the finish, crossing the finish line in 5:15 and 9:50 average pace and 4th place. I was totally exhausted and immediately sat down and began drinking gallons of water.<br />
<br />
I've been joking with friends that past few days that I am "on a hot streak" with what I'd say are five consecutive great races and eight of my last eleven -- <a href="http://ajwellman.blogspot.com/2014/09/bear-100-race-report.html" target="_blank">Bear 100</a> the notable exception and a few "B race" in <a href="http://ajwellman.blogspot.com/2014/11/hprs-indian-creek-50k-race-report.html" target="_blank">Indian Creek Fifties</a> and <a href="http://ajwellman.blogspot.com/2015/06/dirty-30-race-report.html" target="_blank">Golden Gate D30</a>. I suppose I could spend a lot time analyzing this, but the short answer is that I am likely in the "sweet spot" of age, cumulative training miles (what I call momentum), experience, and overall health. All those things have played a role in my success, but the catalyst that unlocked lots of this and started my hot streak was changing my diet to <a href="http://ajwellman.blogspot.com/2014/03/high-fat-diets.html" target="_blank">LCHF</a>. I would say that this has made my body more metabolically stable: I recover better and I have fewer energy highs and lows. And, it has made my nutrition approach to races quite simple -- 100 kcals an hour and water. I really don't care that much how I get those 100 Kcals either: solid food, beverages, even sugar! I use a few supplements to help fat burning and to minimize central nervous system fatigue, but that's it. I spend more time think about shoes and race shorts than I do nutrition.<br />
<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7164125942929514800.post-46568438139728243912016-05-17T19:52:00.000-07:002016-05-17T19:52:14.108-07:00Update: Marathon and BeyondThe Colorado Marathon has come and gone and I didn't write a race report. I will leave you with these words from my Strava activity:<br /><br />"The story of the week was weather and we drove up to FoCo in a steady rain, which had me quite worried and unsure of what to wear. But, we woke to dry streets, low 30 degrees, and a very light snow fall -- perfect! The bus trip up the canyon took an hour and we sat in the bus until almost 6:10 am (race started at 6:30).<br /><br />Miles 1 - 10 were pretty uneventful as I tried to find the pace/effort I though I could sustain and broke free from the crowd. Chuck and I only chatted intermittently, mostly just focusing and listening to iPods. He did occasional 'fartleks' to pick items for people, run ahead to pee, etc.... I just kept going straight ahead, eclipsing every split I had intended.<br /><br />Miles 11-17 where quite a bit more difficult and I started to wonder if I was in over my head. Nothing wrong, just that no-mans-land of so many miles to go and fatigue starting to set in. Coming out of the canyon is hard as you go briefly uphill and realize there is a lot of hard work to go. I was sick of the cambered road and ready to move onto flatter ground.<br /><br />Miles 18 - 22 I had a surge of energy and felt strong, passing people quite frequently. I even ran a sub-7 minute mile in here and realized I was going to be able to get it done. Chuck would tell me each lap split and began to run slightly in front of me to motivate me, I assumed.<br /><br />Miles 22 - Finish were just pain, mostly. I could smell the finish and just kept giving all I had with lots of self talk. I knew 3:10 was in play (minus 5 BQ and possible Wave 1 qualification) so I fought hard to keep working for that. When we turned the corner into to town, I had to give all I had to get sub-3:10 and was glad I did. I ran most of this section in Z4 and felt every step."<div>
<br /></div>
<div>
Long story short, I crushed it. These are the days we live for as runners -- everything went my way. My first and half splits were near identical. My eight 5k splits were within 15 seconds of one another. Basically, I ran a perfect race. What's funny is that I am the same guy I was in 2012 (and probably was just as fit back then). But, you tell people you qualified for Boston and they view you as special. I don't feel special, but I am looking forward to one helluva a party in Boston 2017!</div>
<div>
<br /></div>
<div>
As for what's next? I am slowly running out of matches to burn. I have enough residual fitness that I plan to give it a go at North Fork 50k next month. Then I hope to enjoy more of summer than normal with my family. My kids are nearly grown and opportunities to hang with them are growing smaller. I don't even know what to expect at Wasatch 100, but I fill find a way to get it done. If things go as planned, I'll spend some time in the mountains with my kids and maybe climb a few mountains. Perhaps I will finally stop and reflect on this journey? We'll see.</div>
<div>
<br /></div>
<div>
I am losing the desire to blog, feeling like I have fewer and fewer new things to add. I am not a controversial guy, so you won't find much editorial or opinion stuff here. Just the facts. This blog has been about my journey to health and discovering my potential. That road is nearing an end and I am savoring every moment left. There are a few goals I have left -- Leadville "big buckle" and another trip to Western States, maybe even Hardrock. I plan to keep after it. But don't be surprised if I blog a whole lot less. Thanks for following along and keep in touch!</div>
Unknownnoreply@blogger.com5tag:blogger.com,1999:blog-7164125942929514800.post-38393631256045382302016-03-30T16:26:00.002-07:002016-03-30T16:26:18.231-07:00Thoughts and Views on TrainingEvery now and then I get a bug to <a href="http://ajwellman.blogspot.com/2013/07/my-thoughts-on-training.html" target="_blank">share my thoughts on training</a>. I write these posts knowing full well that training is an individual thing. However, I also write these posts also knowing that the majority of recreational runners (aka weekend warriors) don't understand how to train properly and defer to doing things younger, professional athletes do because they are winning races. I almost always seek to do the most with the least and have a purpose with my training. (Though, I do occasionally lapse into "just log miles" mode.)<br />
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Recently, I've started following <a href="http://trainright.com/coaches/jason-koop/" target="_blank">Jason Koop</a> as he is a rising star in the ultra coaching circles. I even used some workouts I heard him describe in a podcast before <a href="http://ajwellman.blogspot.com.br/2015/06/western-states-100-race-report.html" target="_blank">Western States</a> last year. (I also used his tips on heat training to turn heat running into a strength!) I've long followed <a href="http://www.runningwitheric.com/" target="_blank">Eric Orton</a> of <a href="http://www.amazon.com/gp/product/B0028MBKVG/" target="_blank">Born to Run</a> fame. Ironically, <a href="http://www.outsideonline.com/2022516/you-can-run-100-miles-marathon-training" target="_blank">Outside Magazine posted an article</a> about the two of them and their philosophy that got me intrigued about writing some more thoughts on training and to continue following both of their work (and read Koop's book). While I haven't read <a href="https://www.velopress.com/product/training-essentials-ultrarunning/" target="_blank">Koop's book</a> yet, the one thing I can say that I love about <a href="http://www.amazon.com/The-Cool-Impossible-Miles-And-Yourself/dp/0451416333" target="_blank">Orton's book</a> is his focus on the "fundamentals". I think athletes of all ages and types can get lulled into forgetting to work on the basics and runners are no different.<br />
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So, if I were to coach an athlete, what factors would I emphasize and in what order? Before reading on, please know that each of these factors should be personalized into a specific plan based on your experience and desired race. This isn't a full coaching plan, just some tips and guidelines on how to improve. Disclaimer aside, here are my thoughts....<br />
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<h3>
Consistency</h3>
Nothing ruins a runner's potential like intermittent training. If you cannot commit to at least 5 days and 5 hours a week of exercise of all types (running, XT, etc....), then I think you are going to have a tough time finding much success as a competitive or age-group athlete. It doesn't much matter if you are planning to use a high intensity minimal plan or an aerobic based high volume plan, you must be able to keep steady stimulus to the body to see steady gains, pretty simple. What's more, if you take time off due to injury or "life", you must be willing to rededicate to getting back to a routine that fosters consistent exercise.<br />
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I won't lie, consistency comes with a price. I rarely go out for beers my friends any more. I gave up golf (another time consuming sport) to dedicate that time and money to running. I diligently watch what I eat and how much I sleep. Those are the costs of consistency and I realize they aren't for everyone. As a family guy, I have to spend my hobby time wisely....<br />
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Life Factors</h3>
Before going any deeper, you must evaluate your life factors. Do you often feel short of sleep? Do you have a stressful home life (young kids, marriage problems, family problems)? Is your job stressful or do you work a ton of hours? If the answer to any of these questions is yes, then you must carefully consider your volume. Doing too much volume (or too many hard workouts) with other stress factors is a bad recipe. Our bodies cannot tell the difference between the sources of stress and you'll be "burning your candle at both ends", a major risk for injury or even de-training.<br />
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Another major consideration here is your age and experience as an athlete. Are you a life long athlete turning to running as a new endeavor? Or, perhaps you are a middle aged individual hoping to lose weight running. It is essential that you match your goals and training plans to your background. There is a great expansion of this topic in <a href="http://www.amazon.com/gp/product/B001ANYD3Q/" target="_blank">Brad Hudson's book</a>.<br />
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<h3>
Volume</h3>
Now the tricky topic, volume. I think consistent volume is an excellent predictor of success until it isn't any more. There is no perfect rule here, but a guideline for most people is that diminishing returns likely live between 8 and 10 hours per week of running. Unless you can make the jump to 100+ miles per week -- in which case you likely aren't reading my blog! -- then time spent beyond 10 hours is probably better served in other places like recovery, cross-training, or even just rest. Don't underestimate the value of a nice walk with your spouse and dog.<br />
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One of the most talented runners I know consistently crushes races and easily wins age group awards on way less volume than you'd think. <a href="http://ajwellman.blogspot.com/2015/08/leadville-100-2015race-report-guest.html" target="_blank">If he can run 18:43 at the Leadville 100</a>, then I don't think you need to run 100 mile weeks or 30 mile long runs every weekend to accomplish your goals. Please don't mistake what I am saying, Chuck trains very hard. But, he also follows a set of principles very similar to what is contained within this post and has learned how to train smart.<br />
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<h3>
Variety</h3>
Once you've established a level of volume that fits your life and that you can do consistently without getting injured, then variety becomes essential. In other words, it isn't how many miles you run but what do you do with those miles? Do you do enough of fundamentals (hills, strides, etc...) and enough run variations (tempo work, speed work, etc...)? A trap I frequently fall into in the Summer is only wanting to do trail runs. That ensures that I overdo specificity training and don't do enough of the above workouts. If your goal is to be a better runner, then you should strive to improve at all types of workouts and distances and do just the right amount specificity to be race ready.<br />
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Experience</h3>
Want to do well at a marathon? Run more than one! Our bodies are extremely good at adapting to stress, but change takes place slowly. Consistency and experience are huge factors because of the element of time. I once heard <a href="http://joghard.blogspot.com/" target="_blank">Lucho</a> say that it takes three years to become good at the marathon. I believe him. Running excess volume or too many hard workouts before you are ready is not the best way to get prepared for a race. Instead, focus on steady, consistent progress and allow your body to adapt at its own pace.<br />
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More resources</h3>
If you are brand new to running, I think I would start with Eric Orton or <a href="http://www.amazon.com/Sub-Two-Hour-Marathon-Reach%C2%97Heres-Runners-Training-ebook/dp/B00LKCP6AQ/" target="_blank">Dr Phil Maffetone</a> as starting points for additional learning and sample plans. More experienced runners should consider Hudson and Koop in addition to the first two.<br />
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<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7164125942929514800.post-79431624848151163952016-03-18T08:58:00.000-07:002016-03-18T08:58:10.464-07:00Colorado Marathon Training UpdateWow, I've had zero motivation to blog lately. I started writing this blog to document my journey through training, experimentation, and lessons I learn along the way. Perhaps I am just running out of things to learn? With each passing year I am certainly experiencing fewer journeys, instead focusing on spending more time around the house. I think that is a normal pattern for an endurance athlete. Or, maybe I am just lacking motivation right now as I wait for Winter to pass and Spring to begin in full? Eh, time will tell...<br />
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Anyway, the one thing I have been doing is training hard for the Colorado Marathon. I've run half a dozen marathons (counting "races" only) and this is the most I've stayed with a plan and consistent training yet. I typically get bored and run out of motivation to put in the hard work each day. This goal (3:12) feels so large that I cannot afford to slack. And, I had a rough patch that lasted three weeks due to a nasty, long-lasting illness. While I kept my head above water during that period, it definitely heightened my sense of urgency after getting healthy.<br />
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I am averaging around 60 miles a week these days without much vertical gain, but with tons of structure. A typical week has me doing 2 workouts (intervals, Fartleks, or tempo variations) plus a long run, of course. I've used my long run to do way more pace work than previous training cycles. Being so far out of practice from running hard for that long, I feel very adamant that I need that type of work. My long runs are far from fun -- I much prefer adventures at places like Indian Creek or Deer Creek -- but I am committed to my goal. Three more of these long runs and then I can see if it has all worked.<br />
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One thing that has stood out about this cycle is the number of times per week that I run between eight and twelve miles. About five days a week I run eight miles or more. While some of that is with pace and a bit faster than when I ultra train, each day is a pretty big commitment to running, rarely squeezing my workouts under an hour. When I consider what it takes to apply the appropriate stress and get to an appropriate weekly mileage (without B2Bs to rely on the weekend), this makes sense. But it isn't easy! I have enjoyed my journey back to the marathon and experiencing the contrast in training, but it certainly isn't the type of training that stimulates me over a long period of time. I'll be happy when trail season is officially here. In the meantime, I'll continue attack this marathon the best I know how.<br />
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<br />Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-7164125942929514800.post-6785051870063004602016-02-10T08:52:00.002-08:002016-02-10T08:52:58.728-08:002016 Update - Wasatch FrontThe Wasatch Front 100 lottery was held on Saturday and I got in. It was truly unexpected -- though I found out later the odds were better than 50% -- and it has caused me to finalize plans for 2016. Prior to the lottery, I had almost made up my mind I was taking the year off 100s. All I really know about the race is that it is stinking hard, alleged to be beautiful, and they are changing the course in 2016. Should be fun! The good news is that I do not project favorably as a 24-hour finisher, so I can approach the race and training with perhaps a little less stress and see if I can figure out a way to enjoy the journey a bit more this time. I love trail ultra running, but I simply must come to a place where I can enjoy them more and "compete" in them less in order to continue on this path. The training takes a toll on my body and feels like it puts me at odds with home life more than I'd like.<div>
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Marathon training is going well and I am extremely happy with my decision to do this. In fact, I am somewhat disappointed that I haven't done more structured workouts the past four years and have allowed myself to be too specific in the trail and ultra world. I love that world, but you can have too much of a good thing. Anyhow, there is an argument to be made that I this is the hardest I've trained for any marathon -- extremely focused and disciplined workouts day after day. Previous marathons plans more informal, jumping around between ultra plans, Pftiz plans, and Hudson plans. Recent workouts have given me confidence that a 3:12 is possible. However, my acceptance into Wasatch means this is a one shot deal, at least for 2016.</div>
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I am eagerly awaiting Spring and dry dirt to get back out on the trails. This year, I hope to do it much fitter and keep an edge of "quality" to my training, which likely includes taking a step backwards in volume (both miles and vertical gain).</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7164125942929514800.post-18907244582851401072016-01-26T18:09:00.000-08:002016-01-27T08:26:03.971-08:00Where Have I Been Lately?.... or maybe more appropriately, where am I going?! I guess it isn't all that unusual for me to go quiet blogging this time of year. Anyway...<br />
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2016 planning has been totally unlike the last 4 years where I knew exactly what I wanted to do. Having run <a href="http://ajwellman.blogspot.com.br/2015/06/western-states-100-race-report.html" target="_blank">Western States</a> last year, a major life goal was accomplished and my thirst for continuing down the 100 mile path was quenched, at least a little bit. The lotteries were a total bust and everything I'd care to do in 2016 has filled up lightening fast. On something of a nostalgic whim, I entered the Wasatch 100 lottery and now await the results of that on February 6th. Should that go bust, there is a very real chance I am taking a year off of running 100s. It might be good for me, possibly exactly what I need to recharge the batteries. I have zero idea what I'll do in that instance. It will likely involve some type of trail ultra, but likely something short(er) and scenic. The thought of it kind of excites me, particularly since I am already training for speed anyway.<br />
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In the meantime, I am marathon training. My hope is to qualify for the Boston Marathon in 2017, a pretty ambitious goal as well as one of my few remaining running goals. I am not taking this challenge lightly and far from certain I'll pull it off. The qualifying standard is 3:15 and I have <a href="http://ajwellman.blogspot.com/2012/05/colorado-marathon-race-report.html" target="_blank">once surpassed that</a>, but I think it will take something closer to 3:12 to actually get into the race, which would be a small PR for me. Considering that was four years ago, it might be a BIG PR for me. I am quickly remembering how hard marathon training is and why I gave it up! The biggest difference is that there aren't B2B long runs to lean on for padding weekly mileage, the result is a lot more midweek mileage. That means less sleep and more cold, dark runs. Of course, there is also a lot more structure as well -- intervals, fartleks, tempos, progressions, etc... Honestly, I kind of enjoy that part. Once I gain the confidence to get out the door, the structure keeps me engaged and the miles pass quickly. Plus, I am a data geek and that gives me lots of things to consider later.<br />
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Another unique aspect of the marathon is the structured, hard long runs (aka specificity!). Most ultra long runs are not as challenging as a marathon pace long run in terms of recovery. I can run for three hours easy in the mountains and bounce back relatively quickly. But a 2-hour long run with pace has left me pretty wiped out on several occasions this cycle so far. Of course, over the course of the last four years I have optimized my body for that type of mountain running, so it makes sense that changing has confused my body.<br />
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One thing I have not changed is <a href="http://ajwellman.blogspot.com/2015/01/lchf-in-practice.html" target="_blank">my diet</a>. I continue to be disciplined in following a low carbohydrate regimen. The only difference between now and ultra training is that I have used a bit more <a href="https://www.generationucan.com/" target="_blank">Generation Ucan</a> for fueling before some harder runs -- maybe six times now in six weeks. So I am not abusing it, but using it strategically when I have to hit a hard run or feel a bit low.<br />
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In short, I am in a bit of a waiting pattern on the trail and ultra front, but I am busy working my butt off for another goal. It has been a nice change of pace and maybe more of a challenge than I expected. It is a struggle to run 10 miles at 7:30 pace right now, I cannot fathom running 26.2 miles faster than that. The reality that I once did that blows my mind.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7164125942929514800.post-83267318545279025782015-12-31T10:26:00.000-08:002016-01-01T06:11:09.070-08:002015 Year In ReviewWow, a Year End post can take so many different directions. Like many runners, I tend to focus on the stats and the work that I accumulate over the year. (It really is impressive what a person can accomplish if they apply consistency and discipline to anything in their life...) I'll get to the stats, but I think I'll start this post with the things I am thankful for:<br />
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<b><u>Health</u></b>. Running has always been about getting healthy for me. I've now gone 2 years without an injury that required any meaningful time-off or attention. I am quite proud of that. Some of that is due to the slower paced nature of trail ultrarunning -- my focus the past 2 years. But, trail running also comes with tremendous amounts of vertical gain, which can cause injury in excess. In addition to physical health, I am happy with my metabolic health. Two years on LCHF and I have never felt better: I've barely been sick. My blood pressure is lower. I sleep better. I am running better. My body composition is leaner. <br />
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<b><u>Friends</u></b>. Running has also become a large part of my social life -- how can it not when you devote 12 hours a week to something? I am so thankful for my group of running friends that help to keep me motivated and show up to support me on my crazy adventures. The social aspects of running come with some challenges, like any social circle, but it is a very positive influence in my life overall. Some of the biggest highlights of 2015 were seeing my friends have success -- <a href="http://ajwellman.blogspot.com.br/2015/08/leadville-2015-pacing-and-other-thoughts.html" target="_blank">Chuck destroying Leadville</a> and <a href="http://ajwellman.blogspot.com.br/2015/11/javelina-jundred-100-race-report-jon.html" target="_blank">Jon nailing his first 100</a>. I guess I like to think I had something to do with helping them succeed...<br />
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<b><u>Racing</u></b>. I enjoy racing as a way to test my limits, test the things I learn and want to implement along the way, and really just to add adventure to my life. 2015 was incredible as far as races go, by far my best year racing trail ultras. Of course, it will always be remembered for <a href="http://ajwellman.blogspot.com.br/2015/06/western-states-100-race-report.html" target="_blank">Western States</a>, but 8th and 9th place finishes at Javelina and <a href="http://ajwellman.blogspot.com/2015/09/bear-chase-50k-race-report.html" target="_blank">Bear Chase 50k</a> respectively is also an accomplishment I am quite proud of.<br />
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Now for some stats.... I finished with PRs in mileage (2852) and vertical gain (300k), both are 10-15% improvements on previous PRs. I don't train to accumulate stats; in fact, I believe in doing the minimum necessary to be prepared for racing. And, I believe in being a complete athlete, which means time in the gym and sometimes pushes running to the back-burner. Nonetheless, this year was a big year in stats, primarily because I raced on both ends of the calendar (<a href="http://ajwellman.blogspot.com/2015/06/dirty-30-race-report.html" target="_blank">D30</a> in May and <a href="http://ajwellman.blogspot.com/2015/11/javelina-jundred-100k-race-report.html" target="_blank">Javelina</a> on October/November). Interestingly, I accumulated another 350 miles and 30K of vertical gain walking, mostly with my spoiled dog! I have never tracked that before, so it was kind of fun to see how that turned out.<br />
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2016 is still a bit up in the air. I am committed to the Colorado Marathon and actually quite nervous about it. The <a href="http://ajwellman.blogspot.com.br/2015_12_01_archive.html" target="_blank">primary motivation is break out of the ultrarunning mindset</a> a bit and re-develop some of the systems I've neglected by doing so many slow, heart-rate-driven miles. That's exactly what scares me, the unsureness of how quickly those systems can come back. The last time I raced a marathon, I was on a streak of 5 straight marathon PRs. Now I am coming off a 4 year break.<br />
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Beyond that, things are very much up in the air. I've struggled to find the motivation to do a 100, but I need to requalify for both Western States and Hardrock. I never thought I'd do Hardrock, but it is slowly emerging as a potential endpoint to this crazy ultrarunning life. I am basically considering every race other than Leadville at this point.<br />
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No matter what I do, I am positive it will be fun and full of adventure. Thanks to all of you that were a part of my 2016. Of course, I'd be remiss if I didn't include my family and say thank you to them for all of their support. Hopefully I contributed something positive to your journey as well.<br />
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<br />Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-7164125942929514800.post-83473388610353393582015-12-12T11:17:00.002-08:002015-12-12T11:17:53.691-08:00Preliminary 2016 ThoughtsIt is the time of year to reflect on the year gone-by and start thinking about the next one. This year was quite a bit different for me than the others; I have become acutely aware of time, both of its passing and how precious little I have left to enjoy some things. In 2015, my mom passed away, my wife turned forty, and my daughter entered her second year of high school. I very suddenly feel old! Strangely, I never felt fitter (or healthier) in my life and I had a tremendous year racing. The lotteries came and went without my name being called. I wasn't torn up about that as I had very low expectations. Truthfully, I was more bummed for some of my friends that were left out. Fortune shined on me in 2015 and I got into <a href="http://ajwellman.blogspot.com.br/2015/06/western-states-100-race-report.html" target="_blank">Western States 100</a>. Given the ultrarunning landscape, the fact that I got to run either Hardrock or Western States in my lifetime is pretty cool and I'll have no regrets if this journey ends without another. After my run on Wednesday, I wrote the following on Strava:<div>
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<blockquote class="tr_bq">
"Routines. They are great for having structure and comfort and making sense of a crazy world with endless possibilities. But do they hold us back when we become slaves to our routines? I love running as motivation to stay fit and setting goals and challenges for myself. I love running 100s for the adventure -- so much happens in those days. But, is this routine of being on the lottery treadmill really holding me back from doing other things (not just running related things either)? It is particularly hard for me because I got my day in the sun. With odds at about 1-5%, the fact that I got to run WS or HR at all is pretty cool (and, I nailed it too!). What to do? That's question I am trying to answer in the next 3 weeks. It is a back and forth tussle..."</blockquote>
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While I absolutely love ultra running and mountain running, it takes a big toll. I've spent more than 450 hours training in 2015 and that doesn't count any recovery work, cross training, or commute time to and from trails. It is undoubtedly a huge aspect of my life. There is a constant tug when I weigh that against family time, particularly in years like 2015 where I raced in May and October (November, really) causing me to train nearly all year long. Being "in training" for nine months out of the year is mentally taxing and unfair to my family. I run pretty much year round, but training is different -- it implies a sense of priority over other things and requires a high-level of discipline and sacrifice.<br />
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Where am I going with this all this babble? Well, the first thing is that I need to mix up the routine. It has been 8,000 miles and 850K of vertical gain (161 vertical miles!!!) since I last properly trained for a marathon. I am overdue. The effort to train for a marathon is hard, but it isn't as time consuming as an ultramarathon. And, I think maybe it will help me rebalance my body from the constant sub-MAF efforts and granny-gears over the past three season. I have been pretty fortunate to not suffer injuries in the past two years, but I still feel like mixing it up is a good thing for me. And, it takes pressure off to hit trails in Winter. I enjoy a bit of Winter trail running, but not when I am prepping for a hundred miler in rain, snow and mud (like I did most of this past Winter/Spring). Trail running really gets fun about May, conveniently when I'll be finishing up with the Colorado Marathon. That is where this was going, by the way, I'll be running the Colorado Marathon in May with hopes of qualifying for the Boston Marathon. While I get a few extra minutes since I'll be forty for Boston 2017, 3:15 is still a stout standard. I have <a href="http://ajwellman.blogspot.com/2012/05/colorado-marathon-race-report.html" target="_blank">beaten that standard</a>, but it will have been four years ago by the time I try again.<br />
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The million dollar question is what to do after May? The first thing I know for sure is that I need to find a little more balance through the summer months. It is looking like I'll do a September hundred miler (either Bear or Run Rabbit Run), mostly just to keep myself lottery eligible for years to come. As hard as it will be for me, the primary goal will be to do the minimum amount of training I can do to be effectively trained for the event and finish. I don't plan to PR or even "race". Rather, I'd like to do the best I can to enjoy the experience (is that possible?!) and keep a consistent effort, maybe learn a few more things. That is a psychologically dangerous approach to a race, but I think I have enough experience now to navigate those traps.<br />
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Well, that's enough dribble for now. Here's to the last few weeks of 2015 and an amazing 2016!<br />
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<br />Unknownnoreply@blogger.com0