This pretty much sums up how I've been feeling this week

Blockhead Run

Today's run was much shorter than I wanted (due to time constraints) and hurt much more than expected (due to I don't know what). I ran down the trail in one direction, turned around, then ran in the other direction, then headed back to my car.

Photos:

Vine:
https://t.co/kqlVQoPSGq

Weather:
Temps were about 55F to 60F. Winds were light. Sun was out with a few clouds. Humidity was low.

Fluids and Fuel:
Before the run I had some coffee. During the run I tested GenUCAN's new hydration mix. It tasted like watered down Gatorade but not quite as strong or tangy. Recovery was chocolate ZICO and coffee with two breakfast sandwiches.

Aches and Pains:
Quads and hamstrings were much tighter than expected. Not sure what the issue was but I pushed fluids and took things slow. I felt better after my shower. Left ankle also had some sharper pains so I slowed down a few times and tried to roll it out a bit.

Gear:
No new gear other than the GenUCAN test.

Heart Rate:
Didn't wear it so I didn't measure it.

Splits:
Finish - 23:05
RHR - 57

2014 Marine Corps Historic Half Marathon - Race Report

Not my best performance but considering I'm coming off a 50 mile run and I'm still woefully behind in my training cycle, I'll take it. I was wide awake at 0400 for some reason. I finally got up at 0430 with my alarm, showered, and made a pit-stop at Sheetz for a small coffee. I made it to town in plenty of time to find a great parking spot and made it to the bathroom in Wal-Mart with enough time to only see 3 or 4 people in front of me. With one poop done, I headed back to my car to get my gear in order. I drank my first GenUCAN serving early and headed to the bathroom in Wal-Mart again. Only to find a long line at the front and a long one at the back. After waiting a few minutes, I headed over to Wegmans at a slow run. I wasn't that desperate for a bathroom but it was cold and I figured it would warm me up. Once in Wegmans, I headed upstairs and had a much shorter line that moved much faster. With a second poop done, I was on my way to the Start area. Big lesson of the day is don't eat avocados the day before a race.

On the way to the Start area some ladies somehow knew that my PRS Fit jersey was related to my Coach Jeff. Small world. I lingered a bit near the way way back and ran into another local runner. After a quick hello, I took a leak, and lingered some more. Some jets flew over twice and we eventually slowly moved to the Start line.

The race itself was fairly uneventful. I peed one more time, had enough fluids and fuel, and generally tried to have a good time. After the finish, I ran back to my car, ran back to the Finish, then ran back to my car again. After all, I needed to meet my training plan for the day.


Photos:
I was in the mood for a beer before the race. The was pretty insane at the end though so I skipped it.

This young lady was doing pretty good in the half. And she wasn't the first kid out there.

And this is me at the end. All done.

Weather:
Temps were 50F at the start and rose to about 60F by the finish. Sun was out in full. Winds were light until the end when it picked up a bit. Humidity was low.

Fluids and Fuel:
Before the run I had a small coffee and a serving of GenUCAN. During the run I had a bottle of plain water, a bottle of Hammer Fizz, a second serving of GenUCAN, and another bottle of Hammer Fizz. I also had two applesauce packs along the way. Recovery was a frozen mocha followed by a lunch of a burger and fries.

Aches and Pains:
Right calf, lower right glute, and both ankles were tweaky on and off during the run. Outside of that, things felt okay. Feet hurt more than normal but that was due to the bad shoe choice. Oh, almost forgot. Had some chafing in the center of my chest that didn't feel bad until I put on some body spray. Ouch.

Gear:
No special gear. Just ran with the basics.

Heart Rate:
Did pretty well hitting my surges every 20 minutes but totally blew the Zone 2 about halfway through the run. And the last few miles were way up there thanks to Hospital Hill.

Splits:
Mile 1 - 11:50 (AVG HR 147)
Mile 2 - 12:42 (AVG HR 151)
Mile 3 - 12:15 (AVG HR 153)
Mile 4, 5, and 6 = 34:41 (AVG HR 160) (AVG pace - 11:33)
Mile 7 - 12:22 (AVG HR 160)
Mile 8 - 12:07 (AVG HR 155)
Mile 9 - 13:02 (AVG HR 156)
Mile 10 - 11:54 (AVG HR 165)
Mile 11 - 13:16 (AVG HR 173)
Mile 12 - 12:12 (AVG HR 175)
Mile 13 - 11:34 (AVG HR 177)
Finish - 2:38:50
AVG HR - 159
MIN HR - 103
MAX HR - 201
Weight - 222.2 (after race but before recovery)

My warm-up and cool-down added about 3.5 miles to the beginning and end of my run. Plus I tacked on a few extra minutes. I was very happy to feel.... normal after the race. Normal enough to just run slow back to the car while everyone else was limping.

Inchworm Hell

Felt pretty good until the last mile or two then things started to fade a bit. Most likely suspects are the heat, humidity, and lack of proper fueling. But I knew about them all going into the run so it wasn't really that much of a surprise.

Generally though, I felt good. No real issues other than a few lingering aches and pains. Had to dodge a million inchworm (aka canker worm) webs but it just made me pay attention all that much more during the run. Saw a dead snake, giant millipede, and a turkey in the distance. Other than that, no wildlife.

Weather:
Temps were 70F to 80F. Humidity was high. Sun was out. No wind.

Fluids and Fuel:
Before the run I had some coffee. During the run I had a bottle of Hammer Fizz and half a bottle of plain water. I also had an applesauce pouch. Recovery was going to be a rather un-healthy breakfast sandwich but it tasted really gross so I only had a few bites. Instead I just had my iced latte and had lunch a few hours later.

Aches and Pains:
Right ankle didn't hurt until the run was done. Had some pain at the top of my right hamstring and bottom of my right glute. Neither was too painful but certainly noticeable. Shoulder was a little stiff from yesterday's workout.

Gear:
Got a chance to wear my new waist belt. I have dubbed it INCHWORM because of all the damn webs I had to dodge during the run. It's large enough to easily fit my phone which is great and I can also easily stash my knife there too.

Heart Rate:
Started to see some cardiac creep after the halfway point. But with the heat, I'm not surprised. Outside of that, I did my best to stay as close to Zone 2 as I could.

Splits:
Mile 1 - 13:40 (AVG HR 131)
Mile 2 - 12:41 (AVG HR 141)
Mile 3 - 16:42 (AVG HR 139)
Mile 4 - 17:21 (AVG HR 143)
Mile 5 - 16:08 (AVG HR 142)
Mile 6 - 15:04 (AVG HR 148)
Mile 7 - 18:25 (AVG HR 139) (includes pee break)
Finish - 1:50:03
AVG HR - 141
MAX HR - 167
MIN HR - 90
RHR - 59
Weight - 222.4 (after the run but before lunch)

Big Garden Update

Had a great Mother's Day in the garden. Managed to squeak out some free-time and drag the kids outside for some play-time in the dirt. Although only one stuck around long enough to actually be of any help, it was nice to get them both outside for a bit.

The bad news is that shortly after planting the first round of carrots, onions, and lettuce (with marigolds too), we got lots of rain. Like, way too much rain. Like, the garden flooded a bit. The good news is that at least the lettuce and marigolds seem to have survived. The little triangle flower bed I made by the back steps looks totally trashed, but I'm hopeful something will crop up out of that. If not, well, at least I can plant something there later. Anyway, the lettuce is looking quite nice and perky so far.

As for the rest of the garden, I raked off the leaves from the spinach plot and planted corn. I'm pretty sure the spinach won't grow but at least I had room for the corn. And the mulch went great on top of the walkways between the plots.

With corn in the ground, we also planted pumpkins, zucchini, and more marigolds. I snuck a few extra carrots in but doubt they'll do anything. I also transplanted my tomatoes and peppers. I felt really bad weeding out the weaker plants but it also made me feel a bit like a "professional" gardener. Ha! Anyway, I cut them into singles, then dropped them into the ground. I also took the time to put a cage up now instead of later when it's too late. For the most part, I followed the directions in spacing, but since I had some extra plants that looked too good to waste, I over-planted one section just to see what came up. I figure I can always thin them out later.

Finally, we planted some sunflowers. The package says they'll only be three feet tall but I'd be happy if they just grew. The kids tried to pick a spot in the middle of the yard but I talked them out of that. Since "good drainage" wasn't going to happen in the back yard, we ended up putting the seeds down by the front sidewalk. The ants hated us but at least it will get some solid sun.

2014 24 Hour ATR Race Report

I don't know if it was the horseshoe, the magic beans, or something else, but I somehow managed to meet my goal this weekend. I came into the race having a fairly rough time last year. I thought I could easily crank out a 100k because the terrain was easier then my Oil Creek race and I did that in under 23 hours. Turns out some bad hydration choices and a twisted knee last year spelled my doom. The nail in the coffin though was that I was one loop short of meeting the minimum to get a glass. A stupid glass, that's all I wanted.

This year was another story. I didn't have a goal of 100k, instead I wanted to do 50 miles. And despite my 3 month taper thanks to work, I felt like I had a chance. It wasn't until I was done that I realized how, dare I say it, easy it was for me this year. Not that it was a cake walk, it wasn't. I certainly had my struggles out there. But I got insanely lucky twice and I never looked back.

So, before the race, I talked things out with my coach and we worked out a nutrition and electrolyte plan. We talked about timing for each loop and it left me with a good feeling that not only would he be there if I needed him during the race, but that he knew what he was talking about and his advice was solid. Not that I doubted him but there's always that temptation to go into things thinking that you know everything. And while I do know what I'm getting into, sometimes I need a reminder that I'm not a genius. After all, how smart can I be if I do ultras?

So the plan was to average 1:45 per 6.25 mile loop. My goal was 8 loops (50 miles) but the option was there to go for more. I would take one GenUCAN serving before the race, then alternate between GenUCAN and Hammer Perpeteum for each loop after that. The main reason for putting Perpeteum in the plan was because I didn't have enough GenUCAN for the whole race. For electrolytes, the plan was to take two Hammer Endurolytes per hour or at least per loop. I would then augment or add to this with Hammer Fizz. The plan also included strict instructions to avoid noodles at the aid stations and that swollen fingers meant too much sodium (something I suffered from last year). I hit nearly every point on the plan with one exception. I'll get to that in a bit.

The night before the race, I headed up to packet pick-up at the park. Traffic wasn't too bad so I made it in time. I got my bib, goodie bag (which included a beer), and timing chip. I also sat down for a dinner of pasta and Italian Bread. I drank some water and met a Facebook friend that's a local runner. He would end up placing 5th over with 75 miles. Crazy. After the speeches and briefing, I headed back home and went to bed around 2130.

Pre-Race
Based on my notes from last year, I knew I needed to get up at 0430. So that's what I did. I didn't sleep great the night before but that's pretty normal for the night before a race. I was out the door by 0500 and made a quick pit-stop to grab some cash at the ATM. Every year they have a raffle and I really wanted to win something. I know, I'm like a prize junky or something, but the prizes are generally pretty cool. Plus the money they raise goes to the Semper Fi Fund, a pretty good cause.

So I got to the race right around 0600 but was too late to grab a spot in the regular lot and had to haul it out to the satellite parking lot, a good half mile away. I didn't mind the walk in but dreaded the walk back. I took less stuff than last year and was lucky to have just the right amount of gear. I had my clean clothes, towel, and shower kit in one bag, then divided my race gear into "hot" and "cold." Last year's race was hot during the day and cold at night so I wanted to pre-sort the stuff. It worked out well.

I setup my stuff on the table, checked in, and bought my raffle tickets. One of the race-directors was a bit surprised at how many tickets I bought but I knew it would increase my chances at winning. I guess I figured it was an investment more than anything. Turns out I was right, but I'll get to that. Before I knew it, it was just about time to get going. The race started just a few minutes after 0700 and I was on my way for a day full of trails.

Loop 1
This is the loop that generally goes by without much thought. I was still a little sleepy from getting up so early and I knew I didn't really need to pay too much attention to this loop. One big change this year was they let us choose which direction we wanted to run our loops. Last year was strictly counter-clockwise. This year, the first loop had to be counter-clockwise, but then we could choose which direction we wanted. I talked to another runner the night before and after hearing her thoughts and my experience last year, I knew I'd be going primarily clockwise.

So the first loop was moving along fairly nicely. I stayed with Joyce, a runner I've seen at many local races. I kept her in front of me as much as I could because I knew if she was behind me, I was going too fast. This was one of many great decisions I made during the race. She's often left me behind in races and I know she has a faster pace than I do in the long run. So I knew if I wanted to play it safe, she was my speedometer. As we moved through one of the rocky sections, she dropped behind me a bit but she was still there the rest of the loop. I never really pulled ahead like I wanted to and always walked the hills.

One side-note about the first loop. Last year I found a horseshoe pendant on the course and kept it. It was nothing fancy but looked pretty neat. Until I got it home and looked closer and it looked like skulls instead of nail heads on the horseshoe. So I've kept the bad-luck token for a year with the intention of giving it back to the trail during the race. I didn't remember where I found it last year but I decided during my first loop that I'd leave it on the pet rock pile. And sure enough, when I got to it, that's where I left it.

After the end of the first loop, I came back into the aid station, swapped bottles quickly, and headed back out. Having things set up early saved me a good 5 to 10 minutes. I'm usually pretty fast in and out of aid stations but I knew what I wanted and needed in advance so I set it all up so I could just grab it and go. This did mean that I forgot a few things but they were pretty minor so it had no bearing.

Loop 2
I headed out on loop two and knew I was going clockwise at least once. I had a rough idea of my splits between each section of trail on the first loop. From the Start to the end of the stick (it was a lollipop-style course) was about 20 minutes. From the stick to the road (the halfway point) was 40 minutes. From there to the next road was 20 minutes. Then 10 minutes back to the stick and another 20 minutes back to the Finish. So the pattern was 20-40-20-10-20 per loop, just under 2 hours.

Going clockwise, the pattern was a bit different and kept my mind occupied trying to do the math on which was faster. Since the stick part of the course was the same, I knew I had 20 minutes out and back to book-end the route. Coming out of the stick and going clockwise meant that I was going up a steep hill right off the bat. But I think this paid off in the end. I was slower going up the hills so instead of a 10 minute section, it was more like 15. From there, the trail does a bit of up and down before hitting Miller Farm Road, which, going clockwise, is all downhill. Plus it's a gravel road. I cruised down this taking a few walking breaks because it still felt too fast sometimes. I did this section in about 20 minutes which is about the same as the other direction. But then after the halfway point, headed back to the stick, I went much faster than the 40 minutes it took me in the other direction. That, combined with the easy downhill down the gravel road, sold me on going clockwise.

After this loop, I cruised back into the aid station and took my time. I had bottles to prep, things to exchange, and generally didn't try to rush in and out quickly.

Loop 3
By the third loop, I was slowing down. I was still running, but not as much and not as fast. I was surprised I still had some run left in me and sure enough, but about a third of the way through, I was pretty much done running. I still ran, but it was mostly downhill only and only in short bits and pieces. I was still feeling pretty good but by the halfway point I was feeling sleepy. So I decided to take a nap after this loop instead of waiting until my fourth loop like I did last year. After all, last year wasn't exactly a success for me.

So when I got back to the aid station, I took a nap. Only 15 or 20 minutes and I didn't sleep but I was able to close my eyes and put my feet up. It helped a ton and even though I was a little bit tired when I got up, my feet felt much better.

Loop 4
I was back to walking but feeling better after my rest. I ran bits and pieces but had pretty much left all desire and ability to move fast. I was getting a bit warm too so I was slowing down so I didn't overheat. The last loop was a bit warmer than I wanted so I was thankful when the the clouds came in and the breeze picked up.

As I had on my third loop, I was continuing to monitor the splits between each section to make sure I had done the math correctly. Sure enough, the clockwise loop was still coming out to be faster than counter-clockwise. It helped reassure myself that I was making the right decision and it helped me distract myself mentally that I was close to an aid station or some sort of visual marker. And even though my splits between these markers was getting slower, I wasn't really all that far off my first few laps. So a couple of minutes here and there was tolerable and I could accept it.

As before, I came in and out of the aid station fairly quickly. I dropped stuff and picked stuff up and felt good going back out for more. I did my best not to think about being only halfway to my goal.

Loop 5
This was a dark loop mentally. I'm not sure why but I just started to loose a lot of willpower to move on and continue to do more. It could have been any number of things that triggered this but in the end, I started thinking about the two names that I had written on my bib. I'll get more into the Meb connection later, but over the past week, there were two deaths that made me sad. The first was my high school French teacher. I loved taking French and she was always a happy teacher. She always had a smile on her face and, even though she was strict and firm if you broke the rules, her class was fun to go to. One of the few highlights of the day. The second was the death of a childhood friend's mother. I don't talk to him very much other than when I see him out in public but his mother used to watch me as a kid when my dad would go on travel. She ended up introducing me to sweet cereals and spaghetti with just butter on it. She wasn't trying to introduce me to new things, that was just the normal in their house but completely foreign to me. She always took care of me like a son and I appreciate it now. Not sure I did then, but I do now.

So this loop kind of sucked, mentally and physically. As I got back to the aid station, I knew I needed another nap. Again, I didn't sleep but just laid there with my eyes closed and my feet up. It helped recharge my brain and my body enough to keep going. Once I managed to get back up and rolling, I got my gear in order and headed back out.

Loop 6
This was my an awesome loop. I got lucky as I left the Start and just as I was getting on a roll, a very slow one, two ladies passed by me. They were walking like me, but were moving much faster. Like a parched man in the desert reaching for a glass of ice-cold water, I reached out and latched onto them. I could maintain their speed walk although on any incline, they'd gap me a bit. But I'd catch up on the downhills and any rocky section. Since I could keep up with them, we started talking. I think they needed a distraction and I certainly know I needed anything to get my rear in gear.

As we neared the end of the stick, the went counter-clockwise, the opposite way that I wanted to go. In a split second, I opted to stay with them instead of going my desired way. And I'm glad I did. They paced me through nearly three-quarters of a loop before they finally dropped me on the hills after the gravel road. I still tried to keep them in sight but I knew they'd stay ahead of me. I ran when I could, something I never, NEVER, thought I'd be able to do this late in the game. In the end, they paced me on one of my fastest loops. Nearly as fast as my first couple of loops where I was running.

Holly and Jo were freaking awesome and I appreciated every minute I could spend with them. They would go on to do some crazy miles but they were clearly not new to ultras. Jo seemed to know everybody out there, including the incredible Gary Knipling. Although, everybody in Virginia should know Gary anyway. Anyway, they were awesome.

As I got back to the Finish area, they were just about to head out. I was grateful for their help but felt exhausted. I knew I had spent a lot of energy keeping up with them and needed a loop to regroup and get back to a steadier pace that was slower.

Loop 7
And a slower pace is exactly what I went out and did. I wasn't aiming for 100k, I was aiming for just one more loop after this one. I started making mental notes of little landmarks that were along the way that were completely unnecessary and damn near impossible to find in the dark. But it kept my mind off my second mentally tough loop. I was tired and continually felt a lot of self-pity where I would stop, bend over, wish it was all over, and just pout my way along. Step after step, I just felt lousy.

I came back into the aid station feeling sleepy and exhausted. I knew I needed another break with my feet up. So I laid back down for another nap. Again, I didn't sleep but just laid there with my feet up. My back had been hurting the last few laps but it wasn't until this one that it was really hurting. I tried cracking it, twisting it, stretching it, even looked for a foam roller to steal for a few minutes. In the end, it just needed a few minutes of quality time on a hard surface.

Loop 8
As I began this loop, I felt better, had my goal in sight, and knew I would finish my 50 miles, regardless of how bad things went. I could see the light at the end of the tunnel. And again, I got extremely lucky. Just as I started, a guy rolls up behind me and asks me if I was number 6. I wasn't and he seemed disappointed. He rolled by me at a walking speed faster than mine but slower than Loop 6. So again, I latched on. But this time, Mike stayed with me the entire time. As I usually do, I tell people that I'll stay with them as long as I can but I don't want to slow them down. That's a pretty standard agreement that we all run our own races but he was awesome in that he didn't worry about it and said he would stay with me no matter what. So he led for a bit, then as we started clockwise after the stick portion, I began to lead. I'm not sure I kept quite the same speedy pace he did but he kept pushing me (mentally, not physically) from behind. It was just what I needed. And it turns out it was just what he needed. We ran a bit down the gravel road, talked when we felt like it, shut up when we felt like it, and generally kept each other sane and on pace.

And with that, I finished my 50 miles.

Post-Race
After the race, I just chilled out for a minute. I met my goal, briefly, for a nano-second, thought about going for one more loop, then decided to go get some sleep. Turns out I wouldn't sleep much. I got my gear in order and tried to figure out how to hitch a ride to my car. I turned in my chip, chatted for a bit with one of the race directors, and just tried to chill out. Turns out, the race director is pretty freaking awesome. He went and got his car and drove me to my car. How many race directors in a big-time, or even small-time, marathon will leave the Finish line area to drive a runner to their car at 0300? Not many if any at all. This is part of why I love ultra-marathons so much. I still may be a socially awkward penguin, but everyone treats you like family.

Once I got my car moved to the closer parking lot, I tried to take a nap. I had enough time to do it and knew I needed it. Turns out I just stayed awake laying uncomfortably in my car. So I gave up, realized I forgot my flashlight, and used my nearly dead cellphone to walk back to the Finish area. From there, took a shower, I hauled my gear to my car, and chilled out next to the fire. I tried several times to go to sleep but it just never happened. I think with the sun coming up and an empty belly, I just wasn't quite there yet.

I eventually headed up to Mess Hall, grabbed some breakfast, and promptly passed out at the table. I think I slept maybe 10 or 15 minutes but I'm not sure. I just know I ate, put my head down, and suddenly somebody was sitting next to me talking. I picked my head up and grabbed more coffee since it was nearly time for the awards. As I looked around, I saw several of the people that stayed through the night. My good-luck pacers, Jo, Holly, and Mike. The large woman who was my personal hero. The Mexico City crew. And many others.

They went through the Women's and Men's awards with glasses for those getting 50 or more miles, bigger glasses for those getting 75 or more miles, and even bigger glasses for the top 5 finishers. The volunteers also got mugs and a few other goodies. I was happy with my glass, since that was the goal all year long.

And then it was time for the raffle drawings. And boy did I get some evil looks. There were several prizes given away. Large totes to be used for drop bags. A book. Gift cards. Half the money raised. And two, very nice, backpacks. Well, my first prize was the large wheelie-tote for drop bags. I thought it was full of goodies so was pretty happy. Turns out it wasn't full of goodies but that's okay. I can still use it as a tool box, give it to my dad, or even give it away as a prize for next year's raffle. Then I won the book. Well, I already had a copy of Born To Run, so I said no thanks, pick another name. So they did. But since you had to be present to win, and that person wasn't there, they picked another name. Mine. So again I said no thanks and they continued picking names. And then they drew my name for a $40 gift card to a local running store. The number of evil looks I got grew exponentially. And then I won one of the major prizes, the bag. Thankfully, I diverted at least a few of the evil glares when I gave back the gift cards. I really wanted the bag so I figured why be too greedy? Besides, the bag was well worth the cost of the raffle tickets, even if I won nothing else.

The Meb Connection
I mentioned it earlier, but there was a bit of a Meb Keflezighi connection during the race. No, not like I met his brothers, roommate's cousin's uncle or anything like that, but in other ways. First, the GenUCAN. I've known about and used it for a bit before they made a bigger splash in the news with Meb's win at Boston. It's worked fairly well but I haven't trained too much, especially on really long runs. Turns out it works pretty damn well.

The other connection was the related to Madam Rose and Linda Coleman. They both played a role in my life and I wanted some way to honor them and their memory. Turns out Meb once again had a great idea by putting their names on his race bib. So that's what I did. And every time I ran a lap, I'd put a little tally mark under their name. I may not have won the race like Meb, but it made me feel better about doing what I did.

Now, if you thought things have been boring up until now, just wait. It's time to get into the nitty-gritty technical details.

Weather:
Temps started out at about 55F. Around Noon to 1400, temps were up to about 70F to 75F. It cooled off when the clouds moved in then by 1900, things started to get chilly, especially near the creek bed. By 2200, it was down to about 45F to 50F. Generally, the skies were clear but there was plenty of cloud cover later in the day. And there was a breeze in the afternoon but you didn't feel it too much outside of that. The creek beds were colder than elsewhere, but I knew this having had experience on the course and in similar terrain. At night, the skies were pretty clear since I could see the moon and stars.

Fluids and Fuel:
This is where it gets fun. Per direction from Coach, I started the day with a serving of GenUCAN. Actually, I started with a cold coffee. Then GenUCAN. The coffee got my gut moving enough to do my dookie before the race and the GenUCAN helped fuel the first lap. The first loop I went with water in my hydration pack and Hammer Fizz in my bottle. I had applesauce and two Hammer Enduralytes at the aid station, then went back out with water and a bottle of Hammer Perpeteum for my second loop. For my third loop, I had GenUCAN with a Hammer Fizz tablet mixed in. I did eat a grilled cheese and pierogi and drink some tea prior to the third loop. By the fourth loop I had stopped keeping track of what I ate and drank. But I do know I had more GenUCAN, more Hammer Perpeteum, and more Hammer Fizz. I did not take any more Hammer Enduralytes because I always forgot about them. I did eat a few pieces, small ones though, of pizza around dinner time. I tried to keep the solid food to a minimum and had zero issues with my fueling. Other than the grilled cheese at lunch and pizza at dinner, I had nothing solid until breakfast and didn't feel hungry until then.

My hydration was also on par with what I needed. I could feel myself getting overheated around loop three so I slowed down. By loop 4 or 5, I knew I was a tad behind on my electrolytes so I upped the Hammer Fizz dosage a bit and it worked great. I carried a few tablets with me so I could refill at the halfway aid station if need be. I did that a few times and avoided the chips there. I did frequently have applesauce though. I carried some with me and had some at the aid stations too.

My hydration pack didn't get refilled until the end of the third loop. It helped save time and it helped cool me off in the afternoon when I put ice in it. I also put ice in my bottle a few times in the afternoon too. Other than neglecting my Enduralyte intake, everything was spot on according to plan. I think I skipped one loop of Perpeteum just because I didn't feel like it and knew I needed more electrolytes than I did fuel.

Aches and Pains:
Again, I must have lucked out. I felt pretty good through the first three loops and even into my fourth things were pretty decent. Once I started my regular rotation of loops and naps, my feet could recover enough to make it a little further. By the end of the race, I was still able to move fairly well. And the day after the race I still feel pretty good. Just the usual stiff muscles and sore feet but nothing major considering the distance.




And then we get to the chafing. I had none. You heard that right, I had none. I started the day with BodyGlide on my feet and other sensitive regions. Around the third loop or so, I upgraded to A&D Ointment. And I kept going with the A&D and saw some serious improvement along the way. I did change my socks around loop 4 but other than that, I didn't change a thing about my lube of choice. In fact, I think I'll change to the A&D full-time. And I have a fellow teammate to thank for the idea.

Gear:
For my gear, I started with my T-Star Running shorts, PRS Fit team shirt, BUFF, and gloves. I also had my Altra Zero Drop Lone Peaks and gaiters. By about Loop 6 or so, I had to take the gaiters off. They were rubbing my ankle and I knew they needed to go. I changed my socks around Loop 4 or 5.

I changed my top for Loop 6 and put on my thermal long sleeve shirt and my PRS Fit team tank top. Turns out, I overheated a bit because of the increased pace. But I'm still glad I had the extra layer. I was afraid of getting cold and I did get chilly because I had slowed down and was near the creek in the later part of the loop. By the last loop I added my windbreaker jacket because I was getting colder thanks to the sweaty thermal layer. Turns out I didn't need it because I was once again moving faster than expected.

I wore my Nathan hydration pack and had almost no issues with it. It did start to rub me a bit on the shoulders but overall, it helped a ton to have the extra water if needed, the gear, and the food.


Splits:
Loop 1 - 1:49:31
Aid Station 1 - 2:08
Loop 2 - 1:42:20
Aid Station 2 - 9:28
Loop 3 - 1:59:42
Aid Station 3 - 36:27 (includes a 20 minute nap)
Loop 4 - 2:11:03
Aid Station 4 - 11:50
Loop 5 - 2:20:00
Aid Station 5 - 34:33 (includes a 20 minute nap)
Loop 6 - 2:06:51
Aid Station 6 - 8:59
Loop 7 - 2:50:23
Aid Station 7 - 30:45 (includes a 20 minute nap)
Loop 8 - 2:16:21

Finish - 19:30:32
Time Left On The Table - 4:30:00
RHR - 65 (the morning after)
Weight - 224 (the morning after)

Another Productive Garden Day

This weekend, the kids and I spent some time digging in poop. I love how they just stick their hands in the garden and play in the dirt until I remind them that there's peat moss, vermiculite, and manure in there. The look of horror on their faces as they realize what they just did. Ha!

Anyway, they helped plant the first round of carrots, onions, and lettuce. I also planted some marigolds to help attract bees and deter wildlife. This year, instead of planting the marigolds around the outside of the garden, I'm planting them in the middle. Hopefully that will make harvesting and weeding easier. Of course that's assuming there's anything to harvest.

I also added some regular dirt from the scrap heap in an attempt to raise the level inside the planter a bit. It looked a little low with just the three ingredients so I figured some plain, old-fashioned dirt would help. I took a couple of loads with the bucket on the tractor and it seemed to go well.

Here's one box after the planting and watering. I'm also skipping the string between crops as it was just too complex and made weeding hard. Figured just some tiny berms/ditches would help define the areas just fine.

And here's a little side project I worked on. Thanks to some inspiration from Wranglerstar, I took one of the trees I cut down earlier and cut it to length. Then removed what little grass was there, added some of my starter soil mix, and planted some flowers and tall grass. I figured in a worst-case scenario, I'd at least have nothing there to cut with the weedeater. Best-case scenario would be some pretty flowers and grass that I wouldn't have to cut with the weedeater.

Next up will be another round of carrots, onions, and lettuce along with some corn. Woohoo!

Table for Two

First good run in a long time. I'm now in a much better mood mentally, feel better physically, and may have actually found my will to run again. I headed out to retrieve my last large trail camera so I can re-shuffle them to new spots. The newer cameras are much smaller and much easier to run with so I'll be using them as mobile units while the larger ones stay stationary. Like any of that matters, but I still felt the need to explain it.

Anyway, yesterday was a day full of hiking, walking, and a few, short bursts of running. We hit to parks and probably logged a good 5 miles on our feet. It felt nice to get out in the nice weather and spend time with the family outside. Today was my day to go run so I put in a nice, somewhat easy, certainly low-stress, run on the local trail. I was happy to see a full parking lot but it did make parking a bit tricky. Saw two dog walkers, one walker, one local runner, two more walkers, and a small group of Scouts putting in some service hours.

The run felt hard but easy. Hard physically since it's been a bit since I've gone that far but easy since my mind was in the right place the entire time.

Photos:

I have no idea why these table-sized logs were here.

Weather:
Temps were 60F to 65F. Winds were light. Sun was out in full.

Fluids and Fuel:
Breakfast was three waffles, one egg, yogurt, and coffee. During the run I had a bottle of plain water and an apple sauce. Recovery wasn't quite so good but it was a burger, fries, and iced coffee.

Aches and Pains:
I have some sores on the top of my foot that aren't healing as fast as they should. I'll need to check in with the doctor about that. Everything else felt fine.

Gear:
Just took my handheld and not much else. Wore shorts, short sleeve shirt, BUFF, and that's it.

Heart Rate:
Did my best to keep it in Zone 2 but I know I was pushing that early on. So I just went into damage control early on and tried to stay as low as I could.

Splits:
Mile 0.7 - 8:47 (AVG HR 146)
Mile 1 - 12:41 (AVG HR 150)
Mile 2 - 15:01 (AVG HR 151)
Mile 3 - 14:04 (AVG HR 149)
Mile 4 - 15:08 (AVG HR 150)
Mile 0.7 - 8:52 (AVG HR 154)
Finish - 1:14:36
AVG HR - 150
MIN HR - 112
MAX HR - 175

Earth, Wind, and Fire

Managed to get some outside work done now that work has slowed down a bit. We've increased the size of the garden planters. So instead of last year's 4' x 4' box, we've added two boxes that are 4' x 10' each. So a good amount of extra space this year. I also had some help mixing all the dirt together and while it's a little lower than I want, it's at least a start. And no, it's not just "dirt." It's compost/manure, peat moss, and vermiculite. Although I ran out of peat moss for the one section and had to use regular potting soil. May go looking for some extra dirt in the back yard to help fill it up some.

Here's a view of the Earth portion of the post:

I also found the time to clean out the ditch up front. I had already raided it last fall for some leaves so I could use the leaf vac to grind them up a bit and add them to my compost. Little did I know that gumballs don't grind. Well, now I know. Which means I had to pretty much give up on the stuff in the ditch since it was loaded heavily with gumballs from the trees up there. Which means I decided to burn it all. I had no idea I had that much stuff in the ditch until I started cleaning it out. I thought things were pretty clean already but after nearly 20 bucket loads in the tractor and a 5 foot high pile on the burn pit, I realized I underestimated how much crap was there.

Here's the end result of the Fire:

Finally, I had to cut down some trees on my neighbor's property since he didn't seem to be in a big rush to do it. The heavy snow this winter bowed them over and a few times they were hanging low enough in the street to impede traffic. Since I was tired of having them hanging there just waiting to fall into the road and crush my mailbox, I just went over and chopped them down. It also gave me a chance to teach the kids a bit about using a hatchet and axe and what they needed to do to stay safe. William did pretty good since he wasn't quite strong enough to swing the hatchet. Elizabeth though was a little scary when she started swinging like a mad woman at the tree. Hopefully I caught them early enough to at least keep them semi safe around an axe.

Finally, here's the what the Wind (and snow) forced me to do (not that I minded):

Hang your hat up

Had to bail out early on this morning's run. I just didn't have enough go-juice to make it happen. But on the flip side, I did manage to hit 3 of the 5 cameras on the trail and swap out memory cards. Guess there's always room to be Pollyanna about things.

The run itself wasn't terrible, it just wasn't there. I wanted to do 4 miles but as I got closer to my halfway turn-around point, I realized I wouldn't make it that last mile so I cut it short. And sure enough, the last mile sucked and the last half-mile really sucked. So I guess I made the right call.

Sadly, the worst part was I eased my pain by eating some bad food. Still an emotional eater but I had an urge for junky food before my run so adding the stress/depression of not doing well on the run only fueled the fire. At least I knew the fire was coming.

Photo:
Somebody left there hat on the trail. So I hung it up.

Weather:
Temps were about 45F. No wind. Sky was cloudy.

Fluids and Fuel:
Before the run I had a little coffee. During the run I had a bottle of plain water and an applesauce. Recovery was two hashbrowns and a breakfast burrito. And an iced latte.

Aches and Pains:
Nothing really hurt but I felt even more sluggish than normal. Like trying to run on sand. Or quicksand.

Gear:
No special gear but I did take along my camera gear and knife. Clothes were shorts, pants, thermal shirt, long sleeve shirt, BUFF, and gloves.

Heart Rate:
Ranged wildly between about 120 and over 150. Couldn't find a happy spot between them, it was just either way high or way low. I knew I went out too hard but even when I tried to dial it back, it kept swinging radically.

Splits:
Mile 1 - 12:35 (AVG HR 133)
Mile 2 - 14:20 (AVG HR 134)
Mile 3 - 17:29 (AVG HR 133)
Finish - 44:24
AVG HR - 133
MIN HR - 78
MAX HR - 160
RHR - 62

Belt Work

A horribly slow run but it felt awesome to actually get out (or in this case stay in) and run. And watching some TV was just icing on the cake.

Since I was inside, the run itself was fairly boring. No exciting animals or other runners to talk about. So with that, let's get into the stats.


Vine:
https://vine.co/v/M1BnxveAjZU

Weather:
Inside temp was 72F.

Fluids and Fuel:
Breakfast was two eggs, three waffles, and an iced coffee. During the run I had a banana and plain water. Recovery was coffee mixed with half a serving of Hammer Recoverite. That was followed a bit later by yogurt and Belvita cookies.

Aches and Pains:
Left hip hurt this morning when I woke up but it didn't hurt during the run.

Treadmill:
Incline - 6
Speed - 2.0 to 4.0
Distance - 1.6 miles
Elevation - 491 feet
Entertainment - Buffy the Vampire Slayer

Splits:
Finish - 30:39
RHR - 62 (higher than normal but still fairly low considering stress from work)
Weight - 225.6 (also higher than normal but expected with the lack of training)

Elizabeth Turns 10

Here's a blast from the past, way back when Elizabeth turned 4. Scary how time flies. And even further back, we have my first blog post with Elizabeth. Wow.

Well, today is her 10th birthday and I'm feeling ancient. Last night Yvonne wanted to know how in the world we got a 10 year-old in our house. I said we didn't, she was still 9. At least for a few hours. Well, that time is up. She's 10 now and I don't know where the time went. Seems like only yesterday I was 10. Which lead me on a path to find some old photos. I don't have many handy but managed to find a couple. Not sure I'm exactly 10 in both of these but it's close enough. Close enough to bring up memories.

This photo was taken in 1986, likely in the spring. My guess is it was taken in Washington DC during Cherry Blossom season. I was wearing my favorite pair of camouflage pants and hat. Knowing me, I was probably also wearing a matching shirt. My jacket was from the USS Ticonderoga. I think. The logo was in yellow and on the upper left chest. It was green, kind of vinyl-like, and had snaps. I liked it too.

The second picture is full of more memories. It was taken in Williamsburg, VA on January 11, 1986. The background is my uncle's motorhome, probably a Foretravel brand. I vaguely remember it but I'm not sure if I remember this one or his newer one. Standing next to me is my father wearing some stylish brown and a mustache. My clothes aren't much better but I only remember my belt. It was made by my great-uncle and I still have it. Well, technically I still have it but I gave it to my son so he could wear it. The thing around my neck is a stuffed Loch Ness Monster from Busch Gardens. I never went but my uncle gave it to me since his company was working for the park making hats. Anyway, that about sums up this particular picture. I have a lot of other memories about our trips to Williamsburg but I'll save those for a later time.

Garden Update

It's that time of year again where I realize I'm falling behind on my garden and there's still a forecast for snow. Sheesh. So I looked through my seed packets and marked them with the planned planting dates. I was doing great with everything until I came to the tomatoes and peppers. You'd think I would have learned from last time but it looks like I screwed up. Again. I should have started the damn seeds weeks ago but didn't. So tomorrow I get to shop for a small greenhouse thing to get them started indoors and then I can transplant them to the "normal" garden after we finally make it into spring. And this year, who knows when that will come.

Below are pictures of the newly expanded garden boxes I built. I wish I had the ability to mill my own timber from downed trees but I don't so I just bought the lumber. After a few weeks storage in the shed, I finally got the chance to build them. William helped for a little bit but got bored and went inside. Elizabeth helped with both but still took a few breaks to play on the swing set. I guess swinging a hammer isn't very fun when your old man is swinging it. Although they did seem to be interested when I said a few swear words.

You see, I attached the brackets and the two ends to one of the boxes and then realized I built it wrong. So of course I said "shit" or something like that under my breath. Both kids perked up but I don't think they heard the word itself. Not that it really matters if they did since I'm sure they already know it. I think what caught their attention was my tone of voice. Anyway, I got it fixed and finished the build.

As for the design specs, there were none. I just went to store and bought lumber and brackets. They're 2x6 (I think) treated boards that are 8 feet long. For the middle braces, I just cut one in half. So all told, I used 7 pieces. For the brackets, I just went with some decking brackets and screwed them in with galvanized decking screws. The screws were a little longer than expected but they work. I had ot hammer the pointy ends a bit to make sure nobody cut a finger open. Underneath each corner and in the middle, I put some paving stones. Nothing fancy but enough to let some of the water drain out as needed. I used four square ones and two rectangles for each box. I cleared out the sod and put down the cardboard that was leftover from the treadmill. In between the new boxes and the old one, I left about 4 feet of ground, put down weed fabric, and covered with mulch. We'll see how it does.

The day was pretty nice for a build like this. The next day we got 5 inches of snow. I swear spring is never coming.

The Hills Are Alive With A Chafed Dick

Today's run was much better. Probably because I got to run outside. It was still chilly but it wasn't too terrible. The worst part was the change in time and the dumbass drivers. My alarm went off and I promptly went back to bed for an hour. When it went off a second time, I snuggled with my wife for a good long while. And yes, we snuggled. No hanky panky. And I'm sure she loved the snuggle time.

Anyway, once I finally got my rear out the door, it wasn't too terrible outside. The sun was up and so was the wind. Woof. Had several stretches of road where I just about stood up because of the wind. And those damn drivers, I mean, seriously? You can't move the fuck over a foot or three? I had one woman I swear I could have high-fived her mirror. She had no reason to not move over and as far as I'm concerned, she has no reason to be allowed to drive. I understand if you're distracted. Like the guy that was texting on his phone, I know he didn't see me. I knew I needed to keep an eye on him. But this lady made fucking eye contact. While she was driving. And still didn't move over. If I had something in my hand, I would have thrown it at her. And I would have been more than happy to tell the police why.

Enough of the ranting. Along the way I saw a bunch of dead deer, both road kill and body dumps from hunters. Saw some old scenery on some old routes I haven't gone down in ages. And the one time I wanted to stop and wipe my ass, a car drives by. Figures. I eventually found some privacy and did the deed. I also made a pit stop at the local Sheetz to grab some resupplies. And that was about it.

Photos:
No matter how tired I got, I was NOT taking a nap on that thing.

These are the new power poles going up across the county.

Weather:
Temps were about 50F. Sun was out along with some clouds. Wind was high at 20 to 30 mph.

Fluids and Fuel:
Had half a bottle of GenUCAN before the run. During the run I had plain water, a bottle of Hammer Fizz, and apple sauce. The Hammer Fizz was in the second half of the trip. The first applesauce pouch was at the halfway point and the second was near the end. At the halfway point I also had a small coffee. Recovery was Hammer Recoverite mixed with chocolate ZICO and coffee along with two ham/cheese/lettuce wraps.

Aches and Pains:
Had some minor chafing down below. Nothing too bad but enough to make for a slightly uncomfortable shower. I also noticed at one point that the ball of my left foot was getting rubbed the wrong way and I suddenly realized that I was turning my foot to the side so I landed on the outside edge of my foot and then when I pushed off I was kind of scratching at the dirt like a chicken and pushing a bit to the inside. Weird. After that, things felt fine. Even during the last mile I was able to crank out a sub 12 pace. Felt nice. Hard, but not gasping for breath like I was going to die kind of hard.

Gear:
Wore shorts, thermal shirt, t-shirt, gloves, two Buffs, and my Nathan hydration pack. Once again, the Buffs saved my face from freezing off in the strong head winds. The hydration pack helped carry any extra gear I needed but I didn't take much. Just my knife, my applesauce, and my Hammer Fizz mix. And some cash. Which got a little sweaty by the time I needed to use it.

Splits:
First Half - 1:18:59
Aid Station - 8:53
Second Half - 1:31:24
Last mile - 11:36 pace
Finish - 2:59:17
RHR - 60
Weight - 222.4 (after the run but before eating)

Memory Lane

I was recently brought down memory (or dragged) by digging up an old high school photo from Cross Country. The photo, the caption, and the extra caption, pretty  much says it all. While I'd love to delve into more of these trips to the old days, I'm pressed for time. So instead of tons of stories, I'll just bore you with this one.

In my sophomore year of high school (circa 1991-1992), I joined the cross country team. I left the soccer team hating the sport, the coach, and the lack of team spirit I wanted. There was team spirit, but not for a bench warmer like me. So I headed to the cross country team. It was the first time I felt normal being weird. In fact, it was almost a requirement to be weird to be on the team. I've heard it many times from many people that they've had a similar experience.

On top of feeling welcome, there was an odd personal-to-group symbiosis. So while I had to run each race as fast as I could and do my best as an individual, our team would win or lose based on those individual scores. It's something that makes the sport unique. Beating a teammate to the finish line helps the team just as much as beating somebody from another team. I liked that. I could do my best to help the team but at the same time I could do my best to put myself on the podium (not that I ever did).

And then there was the therapy of running. This is what would seal the deal and eventually bring me back to the sport. I never really knew it at the time but running helped me deal with all of life's shit. I know that now but back then it was a jaunt through the trees with my own thoughts or chatting with friends. I didn't quite grasp how important it was to my mental health.

In the end, I stayed on the team through my senior year. I should have tried out for my college team but gave it up to pursue other activities, like computer games and girls. Out of all the crap I dealt with in high school, my time running our home course is among my favorite and most memorable. So despite the look on my face in this picture, I really did love it.

Podcast - Mile 79 - My New Studio

Welcome to my new indoor studio. Which is my kitchen. Where my giant treadmill, aka Darth Vader, is located. I still hate him and love him all at the same time. I digress into why I named him Darth Vader and why I name things in general.

I mention some of my jealousy of my wife working out with Darth Vader, how heavy he is, and how the delivery of Darth wasn't quite what I had hoped for. I sure as hell could have used a Jedi's Force powers to lift it up the steps. And then of course we go into where the hell to put Darth. He's larger than life and thankfully we found a spot for him. I'm sure Jabba went through some similar issues when he wanted to find a spot to put Han in carbonite.

And then I spend some time doing a bit of a review of the treadmill. If you'd like to see what it looks like on Amazon, click here. Otherwise, you can head over to SoundCloud to listen to the show.

Mud Run

It wasn't the best run but I still felt great when I finished. Felt pretty darn sluggish but, as usual, I think I know why. I think my wife gave me her sinus infection and I think the last few weeks of low-end training has sucked a bit out of me. And the unusual weather didn't help. And, well, I could give lots of excuses but none really matter. In the end, I got out the door, got on the trail, and ran. And I loved it.

Along the way I saw a family of three walking two dogs, a cyclist that appeared and disappeared, and two downed trees. I checked in on my trail cameras, water cache, and then headed to the other road crossings when I finished. The hilarious part was I was stopping at the other road crossings to post signs and when I got to one of them, there was a huge puddle there. When I ran the trail was nearly bone dry but when I got to the road crossing, I nearly lost my shoes in the mud. I almost wish I had the mud to run through on the trail but I'm glad it was just at this one section that doesn't get much use.

Outside of that, things were pretty normal during the run. I'd periodically stop for walking breaks to lower my heart rate, or enjoy the view, or just enjoy the wind through the trees.

Photos:

These were the signs I was posting.

And this is what my toes looked like after going through the mud.

Weather:
I dressed for 40F but when I went outside it was about 60F to 65F. Winds were light. Sun was out but there were clouds moving in.

Fluids and Fuel:
Breakfast was two cinnamon rolls, yogurt, and coffee. During the run I had plain water, Camelback drink mix (berry, yuck), and an applesauce pouch. Recovery was later than normal but it was a latte and a salad.

Aches and Pains:
My right knee hurt  before the run and a little during the run. I think I tweaked it at some point yesterday. Pain wasn't bad so I didn't worry. Top of my left foot hurt a little towards the end of the run. Nothing major. Everything else felt fine.

Gear:
Wore shorts, pants, thermal top, short sleeve shirt, winter hat, gloves, and Buff. The hat, gloves, and Buff never made it out of my car. My pants made it barely a mile before I took them off. Took my Nathan hydration pack and knife.

Splits:
Mile 0.7 - 10:26 (AVG HR 138)
Mile 1 - 15:45 (AVG HR 146)
Mile 2 - 17:03 (AVG HR 152)
Mile 3 - 12:56 (AVG HR 157)
Mile 4 - 13:26 (AVG HR 156)
Mile 5 - 12:17 (AVG HR 157)
Mile 0.3 - 2:17 (AVG HR 160)
Finish - 1:24:12
AVG HR - 152
MAX HR - 176
MIN HR - 83
RHR - 61

2014 Dahlgren Railroad Heritage Trail Half marathon Race Report

It was a good race. Nearly great. No PR but I managed to push things hard enough in the last half that I'm still cramping up a bit. Although, that probably isn't all that good but it's a minor cramp so I'm not too worried about it.

Anyway, on with the extremely long race report. Last night I had a bad dream about my father dying and I was stuck planning his funeral. The worst part was I couldn't wake up and when I did wake up I couldn't think of a different dream to have. So I was stuck for about 2 or 3 hours trying to dream of something else. Eventually, my alarm when off and I took my shower. I got suited up and headed out the door.

Once at the race, I helped direct traffic into the parking lot. It was a soupy mess and only a few people parked in the lot, which was probably good because it helped preserve the lot fairly well. After volunteering for awhile, I made my way to the bathroom, suited up and stripped down to run, then waited for the race to start.

Along the way I saw Ashland Dave, Alice and her husband Shawn, and Donna. I saw a few other familiar faces as well but since I"m horrible with names, I can't really list them.

Anyway, I took some photos of the race start while I waited for my wave to start and talked to my dad. Once most of the waves took off I headed to my section in the last wave. I volunteered as the backup sweep in case the Mule didn't make it but it did make it so I opted to just start in the back and work my way forward. Since we left in waves, the first wave had 14 minutes on me. I wasn't worried about that but it may account for my place in the age group. There was only one other guy in my wave and I know I picked a few off over the last few miles.

But I'm getting ahead of myself. The first half of the race was pretty slow going and I repeatedly tried to keep my heart rate down and my pace slow. But it didn't work out so well and I often found myself creeping up. Around Mile 4, the leader was coming back and had a solid 5 to 10 minute lead on anybody behind him. He was totally smoking it out there. Around this time, I had 6 people behind me, two of them were walking. For the next 3 miles I would run a few steps, stop, take a picture of a runner, then repeat. So those miles were slower and I expected that but I was happy it slowed me down.

After the turn around, with 6 miles left, I was able to put the camera away and focus on running. I turned my music on, put my head down, and turned the heat up. I picked off two runners pretty quick but didn't see any for awhile after that. I made it to about 4.5 miles left and saw a glimpse of a shirt ahead of me, maybe half a mile down the trail. I dug a little deeper and pushed a little harder. With about 3 miles left I passed a volunteer checking bibs and he said they had 5 minutes on me. So I continued to push. With 2.5 miles left, I saw not just one or two but a whole group of runners. So I kept pushing. With about 2 miles left I finally caught up to the last runner in the pack, passed him, and kept pushing. Within the next half mile I passed another 4 or 5 runners. The trail was almost clear in front of me and the nearest runner would end up being uncatchable. They'd finish about a minute before me but I still tried.

I was totally gassed by the end and didn't have much of a kick at the end but I was happy with my results. Last year I ran the same race in 3:33 but that was because I was sweep. My two prior results for this race included my PR of 2:23 in 2012 and a time of 2:33 in 2011. So, even though this wasn't my fastest, I feel great about my pace in the second half of the race. Great enough that I'll try to crunch the numbers later.

When I finished, I grabbed some donuts, some fluids, then headed home after stretching a bit.

Weather:
Temps were 30F to 35F at the start but warmed to 55F to 60F by the finish. Sky was clear. No wind.

Fluids and Fuel:
Before the run I had a banana and coffee. About 30 to 45 minutes before the race started I had some GenUCAN (lemonade). Right before my wave started, I had an applesauce pouch. Around Mile 6.5 I had another applesauce pouch. Between Mile 6.5 and Mile 9 I had a bottle of Hammer Fizz. Around Mile 10 I had an Accel Gel. During the whole race I had plain water in my hydration pack. Recovery was two donuts, Hammer Recoverite, and about an hour later a lunch of a ham and cheese sandwich, iced tea, and macaroons.

Aches and Pains:
Nothing really hurt until the last few miles when my toenails started to bother me. Guess I really need to trim them closer. The last few miles I also had some tightness in my hamstrings and calves but based on my pace, I'm not surprised. The rest of the day went well but my left hamstring cramped up twice, just a little bit, and my right hip feels tight.

Gear:
Wore my new Lone Peaks (PORKINS), gaiters, T-Star Running shorts/headband/arm sleeves, Buff, short sleeve shirt, and gloves. I also took along my camera, knife, hydration pack, and probably more water than I needed.

Heart Rate:
First few miles were a bit high, then I slowed things down a bit then really burned it up.

Splits:
Mile 1 - 13:08 (AVG HR 139)
Mile 2 - 12:26 (AVG HR 154)
Mile 3 - 12:43 (AVG HR 159)
Mile 4 - 13:02 (AVG HR 161) (average since I forgot to hit split)
Mile 5 - 13:02 (AVG HR 161) (average since I forgot to hit split)
Mile 6 - 14:18 (AVG HR 158)
Mile 7.1 - 16:27 (AVG HR 160) (includes extra tenth of a mile at turnaround point)
Mile 8 - 11:55 (AVG HR 169)
Mile 9 - 12:01 (AVG HR 170)
Mile 10 - 10:32 (AVG HR 172)
Mile 11 - 11:19 (AVG HR 174)
Mile 12 - 11:59 (AVG HR 178)
Mile 13 - 10:59 (AVG HR 180)
Finish - 2:43:56
AVG HR - 164
MAX HR - 194 (how the hell is this possible?!)
MIN HR - 86
RHR - forgot to measure it
Weight - 222.8 (after the race and after hydrating)

Introducing Porkins

had a nice little jaunt this morning to check out the first/last mile of tomorrow's half marathon. Parking lot was a mess of snow and mud but I'm sure today's rain will help clear that up. Thankfully the trail itself was nice and clear. So unless today's high winds bring down a bunch of trees, there shouldn't be any hurdles to jump tomorrow.

I also took my new Lone Peaks out for a run today. I've decided to name them PORKINS. Why? Because I'm on a bit of a Star Wars kick lately with names and the shoes are red. So Porkins was the big guy that crashed into the Death Star and I'm the big guy that tends to crash into the dirt when I run. Porkins' call sign was Red 6 (I'm partial to multiples of 3) and since the shoes are red, the name just seemed to fit. Plus it's a good way to honor his memory along with the rest that lost their lives in the Battle of Yavin.

And that was pretty much it for today's run.

Photos:

Getting my new shoes dirty.

Just a wee bit of snow left in the parking lot.

Weather:
Temps were about 40F. Winds were light. Sky was cloudy.

Fluids and Fuel:
Before the run I had a little coffee and an applesauce pouch. During the run I had a bottle of plain water. Recovery was a latte, three waffles, three bacon, and two eggs.

Aches and Pains:
My left ankle was wonky during the run. Felt like it needed to crack like a stiff neck but it eventually warmed up and felt fine.

Gear:
My new Lone Peaks were great. They felt so nice it was almost like I already broke them in. Maybe Porkins wore them before me. Wore T-Star running shorts, short sleeve shirt, arm sleeves, gloves, and a Buff. Also took my knife and cell phone.

Heart Rate:
Didn't really pay too much attention to my heart rate but I did try to keep it in Zone 2 or lower. Last section was a tad fast but I was feeling good.

Splits:
Opening Leg - 1:59 (AVG HR 122)
Mile 1 - 13:01 (AVG HR 142)
Mile 2 - 12:18 (AVG HR 145)
Closing Leg - 1:16 (AVG HR 166)
Finish - 28:36
AVG HR - 143
MAX HR - 174
MIN HR - 93
RHR - forgot to measure
Weight - forgot to measure

Darth Vader Hater

I would like to introduce my new treadmill, Darth Vader. Since I've taken to naming all my new equipment, I knew I needed to find a fitting name for the new treadmill. Since I occasionally go by TK-42ONE, Darth Vader seemed fitting since I'm a bit of a Vader Hater. I mean, he left all my bros on the Death Star and didn't even care that the Rebels blew them up!

Anyway, Darth Vader it is. Did I mention that this is the first time I've been on a treadmill in, oh, probably 3 or 4 years? I mean, I really, REALLY hate them. But, Darth Vader helped me find my way to the Dark Side by giving me a pretty decent run today.

Now for the boring details! The treadmill was ordered probably 2 weeks ago. It took minutes to process and the order to start rolling but took days to get from Texas to Virginia. Then a good week and a half to get to my house. And the guy they sent to deliver was: 1) one guy 2) one old guy 3) one old guy that was out of breath getting out of the cab 4) one old guy that was out of breath getting out of the cab and had a limp. So guess who provided the muscle? Me. Know how heavy Darth Vader is? Heavy as fuck. Easily 250 to 300 pounds. And he was in a box. Maybe Han Solo got revenge for that whole carbonite thing.

Once I unpacked the bastard, which took some time, I had to start the assembly. Thankfully my wife was able to help because even the little side struts were heavy as shit. I mean, I nearly blew a power converter trying to move the bottom but the support arms needed a load lifter. Not to mention how cumbersome it was to attach the wire, hold the arm, and try not to drop the screws. Really could have used an R2 unit but I somehow found a way. Maybe the Force really was with me.

I had to quit last night because I was making mistakes and tired as hell. So I finished this morning and finally got everything all assembled. It was starting to look like a nice TIE fighter, all black and silver and sleek yet clunky, so I plugged it in. It powered on, I attempted to enter my name, it didn't go so well, so I just started running. And did great for my ten minute warm up.

Then I popped a circuit. Not just any circuit, but the weird little special circuit on the plug next to the sink. Which wasn't the plug I used but is apparently connected to the plug I used. So I lost my miles and time as I reconfigured the extension cord to a different circuit. Then I started my workout. Finished my workout. And everything seemed to be just fine.

Phew! This is almost as long as my After Action Report from Hoth. Anyway, I skipped the freezing temps outside, got my tempo run done, and didn't fall off the treadmill. I guess Darth Vader and I really might have a chance to rule the galaxy.

Photos:
Fair warning, Darth is much bigger in real life.

How do you know Darth Vader and the Dark Side are going to screw you up? The tube of lube.

Vine:
https://vine.co/v/MW3Y7ei91qg

Weather:
Inside temp was 73F. No humidity, no sun, and no wind.

Fluids and Fuel:
Before the run I had some coffee. During the run I had plain water. Recovery was coffee, a banana, and oatmeal.

Aches and Pains:
Right knee was a little tweaky but I think it was just getting used to the different stride (trying to land more forefoot) and new surface. Everything else was fine.

Gear:
Wore underwear and shorts. I usually don't wear underwear but I wanted to get my run in quickly so I didn't change into my full workout gear. Was able to run topless. Didn't wear my HRM to avoid the distraction of too many gadgets. Was able to watch some TV on the DVD player (Taxi) and on my Kindle (Star Trek: The Next Generation). Was also able to Vine and check Training Peaks. And, as already mentioned, this was the first go for the new treadmill (a Sole F63 model).

Heart Rate:
Resting heart rate was 65 the first time but came down to 60 a few seconds later. Not sure what it was during the run but I'd guess in the 130 to 150 range.

Treadmill:
Since there's a ton of buttons on Darth Vader, I'm going to start keeping track of them. It's probably all going to be gibberish to most people but I like data so I'm going to track it. I lost the first ten minutes due to blowing a circuit so this is from the rest of the run.
Speed - 4.0
Tempo Speed - 5.0
Recovery Speed - 2.0 to 3.0
Incline - 5

Splits:
Not sure on all the details but I went roughly 2 miles.
RHR - 61
Weight - 222.6