What Do I Think About in a 24 Hour Race?

One question about running I get asked a lot is, "What do you think about when you're running 24 hours?" I usually answer this the same way each time......the first twelve hours are about hydration, food, and pace. That is the focus of my every thought for the first twelve hours. No thoughts of quitting or how many hours I have left to run. THEN I tell them...the last twelve hours are a constant argument with myself to keep running. I usually lose that argument at some point:) However, that didn't happen in this race. Why? Well, I came up with the ultimate argument that couldn't ever be defeated.

Now I'm going to get very serious for a second. If you don't already know, I spend a lot of time praying during my races and this race was no different; however, when I starting feeling tired, or my feet/legs hurt, the one thing that came to my mind was the pain Jesus must have endured before, during, and after he was nailed to the cross. I knew without a doubt, that the pain I was feeling didn't even measure to the pain Jesus must have felt. So, I kept telling myself that the pain I was feeling wasn't significant and therefore wasn't a reason to stop running. This single argument was enough to run every step of this race except on my victory lap.

Jesus was the sourse of my strength. My pain became something I was very comfortable with....only because of Him.

"Through Him all things are possible." Phil 4:13

House Money

This was hands-down the best ten days of my life. After finding out that I made the 100k team only four weeks before the race, the city of Modesto was a buzz of excitement. I had a front page article in the Modesto Bee highlighting my achievement, followed by a request to do a daily blog, which would be run in the paper while I was in Italy. The school where I teach, Prescott Middle School, was well aware of my upcoming race thanks to my highly supportive staff, which talked publicized it whenever possible.

Remember, just three months prior, I was the second alternate for the 100k Team and without a good running result in almost a year. The last three months came out of no-where in my mind. Everything was happening so fast. It seemed like a fantasy, but when that huge box from USATF arrived, it all became real. Holding up that USA jersey and realizing that I would be wearing this in just a couple of weeks raised up the hair on the back of my neck.

The highlight of the Italy experience was planning and spending the first seven days together with my wife sightseeing. I didn’t think much about the race during this time. How could you when you are taking a tour through the Vatican or climbing the steps in the Coliseum? We will have those memories to share for the rest of our life.

Our sightseeing would soon end and bring us to Serengo, Italy and the start of the race. The team would be staying in a mountain retreat outside of Serengo part way up the Alps. It was absolutely beautiful! On two occasions it actually snowed. I know the accommodations were much like what you would find in a college dormitory setting, but we did not mind. We both soaked up the whole experience and made friendships that would last forever.

Even the numerous transportation issues, which led to my late arrival to the flag ceremony, did not dampen my spirit. I was playing with house money in my mind; therefore, I was just happy to be there.

Race morning arrived and the “unknown” monopolized my mind. What would my time be? Could I place in the top 3 on my team? The answer to these questions would be answered in 100k, but I knew to run well, I would have to do it from behind. I didn’t usually run well from the front. So, I decided that I would run pretty closely with Joe Binder, on paper, our 5^th man, then I would I would race it home the last 50k. I stuck to the race plan and after two laps of the 20k course, I was right behind Joe. I was maintaining a 6:30 to 6:40 pace and it felt comfortable for some reason. My 100k PR was 7:12….a 6:59 pace! When I hit the 50k mark my pace quickened, I passed Joe, and I was running low 6:20’s. As I finished the third loop, I felt strong and the objective was to pickoff as many runners as I could. My goal of finishing top 3 on my team didn’t seem realistic, but it wasn’t about that at this point. I was running the best 100k I had ever run and I was good with that.

Then, the drama began as it usually does the last 12 to 15 miles of a 100k. I could see off in the distance what appeared to be a USA jersey. It was Todd Braje. I was shocked! You could tell he was trying to hold on and he wasn’t the only one. The whole field was strung out at this point and runners were coming back to me. I was in about 30^th place after 40k and now I was beginning to move up. As I neared the end of loop 4, I hit an energy low, but I quickly took a gel and by the time I finished that loop, I again felt strong. I crossed the line and began my last loop, I grab a bottle from one of our crew at our table, and to my amazement I saw Andy Henshaw, our number two runner, standing behind the table. I was in absolute shock! In a matter of a half hour, I went from fifth to third on our team. The hair rose on the back of my neck, and I was overcome with emotion. I gave myself a quick pet talk that first mile and knew I would have to battle this last 12 miles.

I tried to maintain the 6:20’s I was running, but that was beginning to take its toll. I hit the six mile mark on that lap and I recorded my first 7:00 mile. This was a wake-up call. I had to run strong now and not relax. My team needed me. I had no idea what place we were in as a team, but it didn’t matter. I approached the five mile to go mark and again to my surprise, I see another one of my teammates. This time it was Michael Wardian up ahead. Are you kidding me! He obviously was going through a low patch and soon I would catch up with him, I say a few words of encouragement, and then run by him. I think the sight of me woke him up because shortly after I passed him, he was back on my heels. It was a blessing and something I will remember forever. We were able to work together the last three miles and push each other to the end. I learned a lot about Mike on that day. I obviously was feeling better than him and he still ran stride for stride with me because he is so tough and would not allow himself to hold on. He made numerous comments about how we needed to finish strong for the team. He never mentioned one single “individual” thought.

 Michael and I approached the finish together and he told me to push it in and I did just that, finishing just ahead of him in 7^th place(6:48:52). What a day! What a race! I don’t think I could have run a better strategic race if I wanted to. My wife and I shared a memorable embrace a few minutes after the finish. We both shed tears of joy, hard work, perseverance, etc…I had come a long way from my injury plagued years that proceeded. The race, the time shared with my wife, made memories that would last forever. It was hands down my most memorable moment of 2012 and my running career to this point.

"On the Seventh Day He Rested."

When I'm not training... I'm "rest" training. My rest training has a focus. The focus is recovery but at the same time continuing to keep my base. How can you recover and still keep your base? That is simple....very your terrain and keep the pace easy to moderate. Speed creates soreness and soreness is a sign that the muscles are under stress. Obviously this can't lead to quality recovery.

A month to two months of this type of training will enable the body to recover from your racing and set it up for a successful transition back to racing. I have found that the body adapts well to a consistent pattern of workouts. For instance, long runs on Saturdays, moderate efforts on Tuesdays, double workout on Fridays, hill work on treadmill on Wednesdays etc....the body is an amazing thing...it loves structure:)

Also, this is a good time to get your diet back on track. It is difficult to work on diet when your in the middle of your training, but during this recovery period, you can dedicate some time to your diet and therefore get through that very difficult first week or two of detox:) And when the diet is dialed in, it will be time to train for an upcoming race and the diet will be an after thought.

I have posted my four week rest training side of my blog.

Memory #2

12:30! I threw out this magical bulls-eye number prior to running the 100 mile at the Desert Solstice 24 Hour. I didn't really believe I could run this time. For one, it would be a 44 minute improvement on my best 100 mile time(13:14 at the Rocky Road 100 Mile in February) And that was done on fresh legs. this would be my fifth hundred of the year. If that wasn't daunting enough, I had to average 7:30 pace per mile. That seemed impossible. BUT I averaged 6:35's at the World 100k and I thought that was ridiculous. I wanted to end my year the way I started and to do that I couldn't run safe. I was going to go for it! What did I have to lose?

And go for it I did. I settled into a comfortable pace early and allowed Ian Sharman to lap me ......Nine times. I knew the pace Ian was running was realistic for him but it wasn't for me. After gaining a couple of laps back between miles 60 and 70....the rain, wind, and cooler temperatures wreaked havoc on the runners and it eventually took out Ian. Like it was all day..it was a battle against the clock.

With two hours left, I was on pace to break the 100 mile American Record of 12:27, but it was too early to start the push. I decided with one hour left I would make the push and I did. Unfortunately, I could only keep the goal pace for five miles before the wheels started to fall off. I cruised in for a 12:29 finish and the second fastest time in US history on track. I could live with that and the fact I beat my goal time by 26 seconds:)

What a way to end the year!

Memory #3

Memory #3 was a choice between a near record or the race that started my race season...... I went with the latter.....the Rocky Road 100 Mile. I don't think I had a better three months of training leading into a race then I did for this race. Not only did I accumulate a number of 100+ mile weeks, but I did so with no injuries or setbacks along the way. Throw in a diet change and motivation I hadn't had in years and it had the makings of a perfect formula for a perfect race. When looking back this is what I saw, but when I was training for the Rocky Road 100 I had the memories of two sub par ultra running years filled with 100 mile disappointments and countless setbacks with my health. I was less than confident going into the race.

My goal was to run sub 15 hours if possible, but I was just hoping for a good race. Well, as race day approached my family was hit with a nasty flu bug. I couldn't believe I avoided it but unfortunately my wife and two kids all got it. They were planning to make the trip with me however that was quickly cancelled. I would make the six plus hour drive on my own to Coto de Caza, California on that Friday afternoon. I had no pacer.....I had never run a 100 mile race without one....and I had no crew. This was also a first.

After getting dinner, I spent the rest of the evening getting my supplies ready. I knew I would have to be extra detailed about race plans being on my own. Fortunately for me, the each 15 mile loop ended at the parking lot, so I could set up my own aid station next to my car and get aid from there without have to add much distance to the race.

Ben Hian, ultra running legend from So-Cal, was obviously my biggest competition. I planned on running with him as much as I could early on, so I didn't have to think too much about pace. That is exactly what I did. A group of five that included Ben ran much of the first lap together. It got really interesting on the second lap as two runners broke away from the pack. I decided to let them go. I knew what pace I wanted to run and that wasn't it. However, after leaving Ben early on in the second lap, I was able to catch the two lead runners at the very end of the second loop, and to my surprise, I was on my own the rest of the day. It was a surreal feeling. I never felt the urge to walk all day. My stomach felt great and besides a low point at the end of the fourth loop, my mood and energy levels stayed pretty consistent all day.

The only mistake I made was forgetting my headlamp on the last ten mile out and back. It probably cost me a couple of minutes but no worries. I finished in a time of 13:14! It was 2 hours and 17 minutes faster than I had ever run 100 miles. It came out of nowhere. Probably the biggest memory I will have from the race is seeing the spectators gather at the 5/10 mile aid station when I came in later in the race. You could feel the buzz and excitement in the air.

I was so excited about my finish that I wanted to share it with my family. After hanging out at the finish for about a half hour, I drove back to my hotel....took an hour nap....then took a shower...and spontaneously decided to head back home. I made it about  two to three hours before I pulled over at a truck stop to take another hour nap. I arrived home with Panera in my hand just in time for breakfast with my family. What a way to finish a perfect weekend!

Memory #4

My first 24 hour didn't go so well. 111 miles and 18:30 at the San Francisco One Day back in 2007 didn't quite leave a satisfying taste in my mouth. I knew I would run another 24 hour sometime in my life but it took until this year, and the goal of making the 2012 World 24 Hour Championship Team, to pull the trigger.

The site was the NorthCoast 24 Hour site of the United States 24 Hour National Championship in May. I had already signed up for the race figuring I wouldn't be traveling to Italy for the 100k World Championships, however, I got the late call to join the team and with the trip to NorthCoast already paid for, I made the decision to still run eventhough it only left me with 13 days of recovery time. Obviously, not ideal, but I had nothing to lose and in my mind, I was playing with house money.

I was pushed early in the race by Valmir Nunes, Serge Arbona, and David James. I just locked into an 8 minute per mile pace and just tried to run comfortable and under control. Valmir and David eventual stopped and the race Serge and I would duel it out throughout the night. The weather conditions were good. It was a little breezy during the day but the winds died down during the night time and the cool overnight temperatures stayed away.

I finished the first 100 miles in about 13:40 and I didn't have to walk my first steps until 17:30 into the race. From there I ran walked until I hit 21:50 and 151 miles. I knew at this point with a little over two hours to go that I could walk it in and finish in the lead. Serge pushed hard and made it interesting, but I was able to hold on for a 4 mile victory.

Charles Wickersham was my MVP! He made the trip with me to Cleveland and he crewed for the entire race.....taking no time to nap. Whatever I needed, he would supply. We looked like we had worked together for years. Charles kept me motivated, hydrated, and fueled for the entire race. There is no way I could have won the race without his support. Thanks Charles!

Adding a U.S. National Title to my list of accomplishments was definitely a dream come true. The mileage was good enough to qualify me for the 24 Hour team traveling to Poland for the World Championships, but I decided not to take the invitation because of a fatigued body and too much time away from work. The U.S. Men did take the Bronze medal and Mike Morton won and in the process broke Scott Jurek's 24 Hour National Record by 7 miles(172 miles). I plan to join the team traveling to the Netherlands in May for the 2013 World Championships.

Moment #5

The Modesto Marathon starts my top 5. That may be a surprise because I didn't even finish first, but it may have been my most complete race of the year. Moreover, it is my hometown race and the race in which my Teens Run Modesto runners have been training six months for to complete. All these factors supply a lot of motivation for me to run well. I feel a little pressure to run well because this is the only race I run in town, so this provides people one chance to see me run instead of just hearing about my running. I want to have a good result not just for myself, but for the kids at my school and the people in the community that follow me. Lastly, I just found out that I was going to Italy to run in the 100km World Championships for Team USA.

We had ideal race conditions. Morning temps were in the 40's and would warm to the 50's by early afternoon and the cloud cover and the absence of any wind just added to perfect conditions for fast times. As I settled into a six minute flat pace in the early miles, I kept the leaders insight......well I thought I kept them in sight but I would soon find out this to be untrue. I was nearing the half way mark of the race and just passed what I thought was first place, but after a couple of minutes, I could see a runner running back in my direction on this out and back course. My draw dropped not just because I thought I was in first place, but because if this was the leader, I was still a mile to 1.5 miles behind him.

After taking a minute or two to gain my composure, I decided to try to chase down the leader. I knew it was probably too late but I was going to go for it. I wanted to see how much I could push the pace the last twelve miles and if I hit the wall, I hit the wall. No regrets.

With the large number of half marathoners in the race, it was hard to see ahead of me. I had no idea where the leader was except my wife reporting to me he was eight minutes ahead with nine miles to go. I kept it at a good sub six minute pace and ran relaxed. I used the energy from the TRM runners and the Shadowchase Running Club members in the race. I wanted to be ready just in case the leader started to bonk. I kept trying to convince myself that there was no way he could keep up the pace. I was right. As I approached the 9th Street bridge(2 miles to go), I could see the leader running down the backside of the bridge. I was shocked! I looked at my watch to see how far I was behind and as I got the backside of the bridge, I saw that I was 2:30 behind the leader. That was a lot to make up in the last two miles, but I put the pedal down and tried to run him down. I could see myself getting closer, but I just didn't feel like I was making up enough distance. I was going to run out of road and I was right. I made the turn onto M Street and I could see him crossing the finish line. I made up 2:14 in the last two miles and with reports that he was dry heaving the last four miles, it was an impressive finish and race for the winner.

It was a 6+ minute personnel best for me in the marathon(2:33:01) I finished with a little tank and some confidence that would fuel me for the weeks to come.

2012 Year in Review

It has been a crazy year! Going into 2012 I was hoping to run a time in the 15’s at the Rocky Road 100 Mile and after that……I had no idea what I was going to do. I certainly was on the downside of my career and the days of running PR’s were over…Right? Well, 13:14 at Rocky Road and the rest has been history. How do you explain going from a second alternate on the 100k Team(four weeks prior to the race) to 2nd  place finish on the team, 7th in the World, and a Team Silver? It is hard to imagine the runner I once was waaaayyyyyy back in 2011:) 

People ask me what major changes I made to bringing on such success. Well, I can narrow it down to three things.

1.) Change in diet. I went from a high carbohydrate diet, to a high protein diet.

2.) My Chiropractor Dr. Paul Forakis has taken care of my minor nagging issues before they became big issues. Because of this, I have been able to run higher mileage weeks without injury. Before this year, I had only recorded one one-hundred mile training week, and this year I have run double-digit 100 mile weeks.

3.) I gave up mountain trail running and focused on road/trail ultras that I could train for locally here in Modesto. Too often I would race in the mountains at elevation, but I couldn’t do the training to mirror the races I was running. Therefore, I would do poorly. My wife has been trying to tell me for years, but I was too stubborn to listen. Thank you Honey:)

I will use the next five days to chronicle the five biggest moments of my 2012 running year.

The Exclamation Mark to My Year!

A last minute change in race plans(I was going to run ATY 24 Hours December 29th.) landed me in Phoenix for the Desert Solstice 24 Hour at the Central High School all weather track. The race is called a 24 hour race, but the race was created to go any distance you want. The done rive of the two race directors Jamil and Nick Coury is to design a race for top level runners to attempt at World/National records. The race was comprised of about twenty runners with varying goals. Mine was simple. I wanted to run a fast hundred whatever that meant. I threw out the number 12:30 but running a 7:30 mile pace for 100 miles seemed mind boggling. Breaking 13 hours would have been nice.

Jamil had set me up with a place to stay while I was in town. Rich and Erin McKnight, newlyweds, and ultra runners of there own opened there house to me and took care of my every need and they were going to also double as my crew. This was going to be a tough task because I'm a high maintenance runner:) After a medium steak and baked potato dinner and a good night sleep, I was ready to go and off to the Central High School track and the start of the race. A cup of coffee and two Vespas would fuel me prior to the race.

I would be lying if I didn't say I wasn't a little intimidated by the field in the race. David James, Ian Sharman, Michael Arnstein....just to name few, were runners I looked up to and followed in the sport. BUT I knew what race strategy worked for me, so I planned to stick to it and where the chips fell, they fell.

The race called for some showers off and on throughout the day and that became the biggest understatement of the day! The gun went off right at 8 am local time and the runners began to make there way around the hamster wheel. We would start the race running counter clockwise, and we would change directions on the track every four hours. That is exactly how I planned to break up the race, three separate four hour races. The first four hours would be a warm up. I would concentrate on running a comfortable pace and working on calorie consumption and staying hydrated.

In the first hour David James and Ian Sharman lapped me three times. They're sights were set for sub 12 and a World Record! I didn't even entertain the thought of running with them. I got a chance to talk to Ian before the race and he wanted to aIso run a fast 100, then jog the rest of the 24 Hour. He would reconsider this strategy later in the race. I had my strategy and was sticking to it. As my wife had said the night before,"Run your race like you did in Italy." She was so right. By the second hour, I had gone from 7:30 pace to a consistent 7:15. It felt comfortable. By the end of the second hour, Ian and James had at least five laps on me, however you could see David slowing and soon he would drop. It wasn't his day, but it didn't stop him from providing motivational support throughout the entire race. He is a class act.

We hit the four mark and the first turnaround without much drama. At this point Ian was 8 laps up on me, but I was now running a solid 7:10 pace and feeling good. The stomach was also strong. I was consistently rotating gels, V8, chicken noodle soup, potato chips, gummy bears, and M&Ms the whole day. I would take a caffeinated gel every two hours and also a Vespa every two hours. Moreover, I would wash this down with water. Rich took care of my every need. Every couple of laps I would be shouting out requests and Rich was on it. His job would soon become more difficult as Mother Nature would make her presence felt in the 4-8 hour section of the race.

My plan for the second part of the race was to maintain my 7:10-7:15 pace with an occasional faster mile at the beginning of each hour. This seemed to wake the legs up and help reduce some of the lactic acid build-up. I noticed Joe Fejes, the eventual 24 hour champ and National 24 Hour team member, work this to perfection on his way to running 156.5 miles! However, it became difficult to stick to the race strategy when the Heavens opened and the wind picked up. With temps in the 40's and a bone chilling breeze/shower on the back stretch, the race strategy had to be altered. I ended up changing in and out of two shirts, three hats, one beanie, and a jacket during a three hour window in the 4-8 hour stretch. Unfortunately this put a heavy burden on my crew to keep me dry. Then on again, off again, and off again, rain showers played tricks on the runners and made the runner's crews work like NASCAR Pit Crews. You could see Ian was starting to slow a little and after increasing his lap lead to nine, I was able to chip away a get one back. It seemed as though he had fought through a tough stretch and was back to his old self quickly after the pass.

Then, all of a sudden the rain shower became a steady rain. Lakes were forming on the track every inch of me was soaked. Ian and I tried to work together as we made the turn at eight hours but the cold was starting to get to us. Luckily enough, Rich persuaded me to change the completely saturated shirt I was wearing under my jacket into a long sleeve shirt. I then requested a beanie. This was HUGE! Within a couple of laps I felt warm and rejuvenated. However, I noticed Ian didn't make any clothing changes and was beginning to feel the effects.

I was able to make up one more lap on Ian, but the guy is as tough as nails and I knew he wouldn't go down
without a fight. Unfortunately within a few laps, Ian was reduced to a walk after having a leg issue. And with the weather the way it was, it didn't take long before he was hypothermic and had to drop.

We were now nine hours into the race and I was now in the lead. My strategy needed to change. I originally had planned to use the third part of the race to try to run down the leaders, but since I was in the lead, a change was in order. I went through a body diagnostic test and determined I felt good, stomach and all. The legs were tight but that was to be expected. I now determined that I would run a comfortable pace that I could maintain for the duration of the race...easier said then done, especially with the weather the way it was. It was hard to get in any rhythm. This would be the longest 3+ hours of my life.

I concentrated mile to mile. Trying to hit each desired split. Also, I tried to keep my spirits up and converse with other runners as we passed each other on the track. Anything to distract me from the overall distance/time. Erin had arrived to help crew and with their combined help, I didn't have to pause or think much other than about my running.

Between the 10th and 11th hour the lights came on over the track but my pace had slowed to about 7:55 per mile. Then, out of nowhere Michael Arnstein comes flying by me running a low six minute pace and he says to me as he runs by, "I'm comin for you Jon!" Needless to say, this woke me up! I knew it was said tongue and cheek, but I felt the need to refocus.

The rain had finally subsided and with about two hours left to run, I was on pace to break 12:40 and I wanted to make sure that happened. That 7:55 pace became a 7:40 pace. My eyes were focused on Michael. Trying to keep him at bay, but even with my increased pace, he continued to lap me. Mathematically, it may have been a long shot that he make up the seven mile deficit, but I didn't want to give up this race after working so hard and steady all day. With less than two hours remaining in the race, it came to the attention of the Jamil Coury the American Record for 100 miles on track was 12 hours 27 minutes and 2 seconds. This information was relayed through my crew Rich. He told me that I would have to run 1:52 laps(7:28 mile pace) to break the record. I quickened the pace for a mile but it was short lived as I noticed this pace was too much with so much time left in the race.

I was reserved to the thought that 12:27 was not going to happen, but I continued to plug away. At this point, I found a pace I felt comfortable with for the rest of the race and was clicking away laps. BUT the race staff and my crew weren't going to stop encouraging me to pursue the record. I told Rich to let me know when it was eight miles to go. I thought I could push my body to the edge with one hour to go, and with eight miles to go, I started my pursuit towards history. 1:48's were the target with 32 laps to go. It seems crazy to have to real off 7:10 miles from mile 93-100 in the race, but that was the situation I put myself in. Jamil asked the runners to give me the inside of lane one as I was on pace to break the American Record. It was electric feeling on the track. All the runners were very encouraging as I passed them. And with their help, I was able to stick close to this target for the first five miles, then the clock struck twelve hours. That meant another change of direction on the track. It seems so simple to have to turn around a cone and run the other way, but it was anything but that. The legs got a little tighter, and my left hamstring was starting to twinge. What was I to do? Do I keep pushing until I couldn't push any longer? or Did I make sure I finished running? The later was more important. To me, nothing would have been more demoralizing than crossing the finish line walking. So after crunching the numbers, I could break 12:30 with the 8 minute pace I was running. And on that last lap, a sense of accomplishment fell over me. I couldn't believe I was just about run under 12:30 for 100 miles, but at the same time, I was a little disappointed that I didn't break the American Record after being so close.........I guess that means I will have to come back in 2013:)

The Keys to Success to Run" One Day"

I haven't run many 24 hour races, but I feel confident in my race strategy. The three keys are pace, diet, and body temperature.

I find an aerobic pace that allows me to run as efficiently and with as little extra movement as possible. This will allow me to put little stress on my stomach which allows me to digest food and put less stress on those running muscles to delay the build-up of lactic acid.

I like to alternate salt, fat, and sugar every twenty minutes or so. I prefer eating more often as opposed to a lot every hour. This has worked for me and keeps my energy levels pretty even the duration of the race. Vespa every two hours is key also.

As nighttime draws near, putting on the right clothing is key. Keeping your core temperature consistent keeps the blood flow to the muscles and stomach which need it. When you get hot or cold the body diverts some of your blood flow to deal with regulating your body temperature.

Lastly, I have found that running more and walking less keeps me looser and more uccessful. I thought mixing in walking early would help rest my running muscles and help me late in the race, however I found it did the opposite. Finding a pace I could run a long with was the key.

At Across the Years, I'm going to build in a faster paced ile every ten miles to help with the lactic acid build up.....I will let you know how it goes.

 I hope this helps.

The Light in the Tunnel is a Little Further Away

I guess that light is a little further away:) After running an intelligent race and forced to stop at 16 hours due to a left groin issue, I am signed up for Across the Years on the 29th of December. I need a full 24 hour to build my confidence for the 2013 World Championships in May. Mileage is not the goal....it is all about the time. The thing is if I run the majority of the 24 hours, the miles will take care of themselves.

What went right at 24 Hours The Hard Way? I had zero stomach issues and I was we'll hydrated throughout the race...peeing every 45 minutes or so. Also, I finished 100 miles in 14:00:50. That was about 15 minutes off my time at NorthCoast but the groin was tightening up big time the last ten miles and this course was much more challenging.

I will build on these positives and focus on heeling the groin and focusing on long race paced runs with long tempo runs built in once my body heels. I am excited about the opportunity to get better for Worlds and enjoy the nice Arizona sun:)

The Light at the End of the Tunnel

Eight days stand in the way between me and the end of my 2012 race year. I haven't allowed myself to sit back and reflect on my success' because there were always other races on the horizon to focus on and train for. I guess that is how we are wired....we know that we are only as good as the next race. AND I have had as much disappointment as success in my running career, so with that, I try to stay in the moment. The moment right now is 24 Hours the Hard Way.

My training has been going well following Western States in June and the TRT 50k in July. It has taken my body awhile to shake out all those long races in the spring and early summer. My legs finally have a little bounce to them.  In hindsight, it was probably a good idea not to run at the 24 Hour World Championships in Poland in September. My body really felt run down.

I was pleasantly surprised that I ran so well at the Lake Tahoe 72 mile three weeks ago. I had no hill training/altitude training going into the race and my energy levels were consistent all day and I never had any low points after about 20 miles. It has given me some confidence going into the 24 hour race next weekend. I have some target goals for the race, but 24 hours is a long time and things can change in the matter of a couple of minutes, so I won't make any mileage predictions:)

1.) Find a pace I can maintain for as long as I can maintain it. Walk as little as possible.

2.) Attack the miles between 3 and 6 am.

3.) When the sun comes up, ride the adrenaline from the sun to 9 am.

4.) Run for my family at home and for all the kids at Prescott Middle School.

My twin brother Tom will be accompanying me on the trip and will be an integral part to my success. You will be able to follow my progress on Facebook and Twitter when my brother has time. All your positive vibes are greatly appreciated.

Training August 6th-August 12th

Monday- It was a slow hilly run on the treadmill. My legs were fatigued and slow from the two runs the day before. It took me 1.5 hours to run 10 miles:( I did go up to 10% incline but it wasn't my finest day. Even with the slower pace, it was a hard run.

Tuesday- I met Bruce in the morning for our usual 12 mile loop. The legs were still sore but not quite as bad as the day before. We averaged in the high 7's almost 8's. The legs still had no pep.

Wednesday- Hallelujah! It took an afternoon run in 100 degree temps to wake up my legs. The 7+ miles to work felt easy at the 7:20 pace I was running. After stubbing my small toe at work(It is probably broken:() I ran home and that too felt pretty easy. I ran 14.35 for the day and in 1:45.

Thursday- Another very encouraging day:) I met bruce for our usual 12 mile canal loop and added two miles my legs felt peppy:) That made it 14.25 miles for the morning at 7:45 pace, but the toe is black and blue and i am beginning to be concerned that the toe is broken. Then I decided to get on the treadmill and add another hour hill work:) It felt easy(7 miles up to 12% incline. That made it 21 miles for the day:)

Friday- A much needed day off:)

Saturday- Only one hour on the treadmill this morning. I ran from 1% to 12% incline and from 7.5 to 6.5 mph. I totaled 7 miles.

Sunday- I did squat:) That leaves me with 64 miles for the week which is very poor. The next two week's training will determine whether I will be running Tahoe or not. The motivation is just not there right now.

Why Do I Like Double Workouts?

I know there are pro's and con's on the effectiveness of double workouts, so I will get one of the major con's out of the way.

In my opinion, there is no debate, breaking up a long run over two runs isn't as effective as doing the long run in one run. I don't know of too many people that would argue that, BUT there are advantages to doing double workouts.

First, I like doing double workouts because it promotes calorie burning 24/7. So, I will do one or two double workouts so that I can "lean up" for a peak race.

Also, I find that double workouts simulate sore legs at the end of a long race. This helps me mentally to prepare for the final miles of a 100 mike ir 24 hour race.

Lastly, I like double workouts because the second workout can serve as a "shake-out" run to get the legs ready for a key workout the next day or it can be used to loosen up the legs after a morning speed work session.

I know double workouts may not be popular by some, but I find them to be an essential part of my training.

Building Up Again

It is so easy to want to immediately get right back into your peak training schedule following a big race, but it is important to give your body some rest. What does rest look like? That means lower mileage and lighter to no speed work for three to four weeks.

I always notice a change in my body about a month or so after a big race and even a bigger change eight weeks after a big race. And that is when the body is ready for increased mileage and harder efforts such as long tempo runs.

I am currently a little more than five weeks removed from Western States and a little over 12 weeks out from my next big race at 24 Hours the Hard Way at the end of October.

So, the majority of August will be used for getting my legs used to pavement again and getting a solid base for the bulk of my training for September and October.

I know it is hard to be patient as a runner because it takes so much time to get to the peak of your training, but it is imperative that you give your body rest and recovery before building back again and with only one race left on my schedule this year, I want to end with a bang. This training philosophy gives me the best chance.

Training for July 30th-August 5th

Monday- 12 mile run on a 5 mile out and back on one of the frontage roads in Cheyenne. The run was on a rolling paved road at 6,200ft elevation. I ran the first five miles comfortably and the second five at 6:40 pace. I ran the last mile in 6:29 and about died. I finished my run with two miles barefoot on grass. It was a very hard run.

Tuesday- legs were tight and the breathing was still tough but I was able to run 12 miles on a 0.75 mile loop in 1:32 in the neighborhood pretty comfortably. The goal is to run at least two hours on the frontage road tomorrow pretty easy with some pickups built in.

Wednesday- not near what I wanted to do but it was something. I ran two four mile out and backs where I ran the first two miles comfortable, then I picked up the pace the two miles back to the house. Each of those miles were under 7 minutes per mile. I finished with about a mile of barefoot running. The end total was 9 miles in 66 minutes.

Thursday- best run of the trip! I finally didn't feel the altitude:) I ran 12 comfortable miles around Cheyenne. I can't seem to get past 1.5 hrs in this trip but that is what you get when you are on vacation.

Friday- Tough run today. The goal was to get in some speed work; however, all I could muster was a three mile tempo run in the high 6:10's and a two mile tempo run in the 6:30's. The altitude kicked my behind:) I finished with three miles barefoot on the grass for a total of 11 miles in 1:20.

Saturday- off( drove 18 hrs back home from Wyoming)

Sunday- Tough 17.36 mile run today in 2 hours. The eighteen hours in the car and all the junk food on the ride didn't help. This run definitely shook all that out of me:) but I paid the price.....then I immediately jumped in my pool to cool down:)
Finished the night off with a one hour hill workout slowly to shake out the legs. It is tough to start a run at 9pm after a long weekend. I finished with 80 miles for the week and ten hours of running. It is something to build in.

50k Fun Run on the Tahoe Rim Trail

I had run the Tahoe Rim 100 Mile the previous four years, but this year it was the 50k. With a big 24 hour race on the horizon in October, I am using July and August to work solely on getting my speed back that I lost from the NorthCoast 24 and Western States. I also knew that my legs still had some hill training in it from WS, so I wanted to get in one last trail race. It also helped that I was on vacation at D.L. Bliss on the west shore of Lake Tahoe:) So, with my wife's blessing, I woke up at 3:50 a.m. and made my way around the shore to Spooner Lake and the start of the race.

Without going into much detail about the race, my goal was to run hard the whole time and I was able to accomplish that. I ran all but about 30 yards of the race and ran steady most of the way. I trailed from the very first mile and was able to move from second to first on the climb up to Tunnel Creek out of the Red House Loop (mile 17). When I moved into first, I pushed it for the next three to four miles to make sure I got some separation.

I just continue to find it difficult to run races at altitude (7,000 to 9,000ft) without training at all at altitude. It makes the race uncomfortable from the outset. I am pleased with run and result and especially with it only being four weeks after Western States.

It is a good start to gaining my speed back and laying the foundation of training before 24 Hours the Hard Way in October.

The Million Dollar Question

One question that I get asked often is, "How long does it take you to recover from a race?" It really is a good question with a somewhat complicated answer. I first want to say that this a topic that I have discussed with my ultra running mentor Mark Dorion many times. We both have come to an agreed upon answer and that is, it doesn't take long to get back to 85%. It just takes awhile to get that other 15% back.

In general, I am running within two days of a race over 100 miles. Any race 100k or shorter, I try to run the following day if possible. By the next weekend, I am back at 70%. By the second weekend, I am back to 85%. It will generally take me two to three months to get back to 100%. The last thing that comes back is my speed.

One of the issues I had leading into Western States this year was the lack of recovery from the 100k World Championships and the NorthCoast 24 Hour race. With only a two week recovery from the 100k to the NorthCoast 24 Hour and seven weeks from NorthCoast to Western States, my legs weren't recovered enough to get in any quality speed work.

I won't have that issue going into 24 Hours the Hard Way in October because I have a four month break following Western States. I will have time to rest the quads with low mileage weeks(60's-70's) and focusing on tempo and interval runs. Then when August hits.....I will start building the miles needed to handle the 24 hour race but still incorporating long tempo runs to maximize my cruising pace needed to run 150 to 160 miles in a 24 hour race.

How Do You Stay Motivated in Your Training ALL Year Long?

Wow! This is tough for anybody who races ultras year round? Currently, I am training for my fourth 100+ mile race this year and my sixth race of the year. So, how do you stay motivated to train when your body isn't really recovered and your legs aren't fresh. Well, there are a few things that work for me and maybe one or more of these will work for you.

1.) Don't train alone.

I find it easier to train if you are training with someone else, at least part of the time. This will get you out of bed when everything inside of you wants to stay in bed. And if you can train with someone who "is" motivated that is a double bonus. Some of that excitement MIGHT:) rub off on you.

2.) Variety

Changing up training routes and even the types of races can make it seem new and less monotonous. If you have been doing a lot of road races, throw in a trail race and vis versa. Moreover, mixing up the race distances can trick the mind and body into thinking you are dong something totally different. Additionally, incorporating some barefoot grass running helps you work on good running form that may have been changed during your long season and it again provides more variety to the types of workouts you do.

3.) Leave the watch at home.

Leaving the watch at home can relieve some of the stress from training. With running so many races the legs will slow and take a while to recover and feel new again. In turn, the times on your training runs will generally be slower than earlier in the year. The important thing to do is to just spin the wheels and focus on effort and not times. When you are going out for a recovery run....speed is not important, so leave the watch at home. Run a route that you are familiar with, so you know you are getting the distance needed and forget about the time.

4.) Mix in slow days with hard efforts.

This is a good training tip in general. For instance, this past Sunday I completed a sixteen mile run with a friend of mine. We did this on a eight mile out and back that we completed twice. We ran the first four miles comfortably and the four miles back to the cars uncomfortably. I knew with it only being two weeks post Western States that this type of workout tax my body. So, I spent the next two days recovering. That meant....spinning the wheels and making sure each of these two runs were easy efforts, then I could push it a little bit on Wednesday. I find that the body needs more recovery days as you get later into the race season, but that doesn't mean days off.

5.)  Destination Race/Local Race

I guess the common theme is "change your routine." If you have been generally racing highly competitive races, it is nice to do a low key local race. Sometimes this will relieve the stress that often is the culprit of "burnout." For example, after running Western States in 2005-2007, I followed those races with the Rio Del Lago 100 mile race in the fall. RDL had more of a family relaxed atmosphere. My family could see me every five miles and I didn't feel like I was mentally grinding all day like I would in a highly competitive field like Western States. And as an added bonus, it is easier to get to know other runners in the race and that always helps me get a better perspective on why I do this crazy thing called ultra running:)

Well, I hope these tips help you as much as they help me.

Expectations

This word has brought with it negative connotations. These expectations are created due to ones success and are engineered by other runners, sometimes family members, sponsors, and the number one culprit....oneself.

It goes along with the notion that it is easy to get to the top. The challenge is staying there. So, how can you look at expectations in another light? Well, first of all, as stated earlier, there wouldn't be any expectations if you haven't had success, so one must be running well. That is a good thing. But the thing I think that needs to be remembered most is this....The only expectations that matter are those from God. He would want us to put all those negative burdens we are feeling at his feet. He would also want us to run for Him, and in doing so, run with courage and strength and to know that He will be with us every step of the way.

Who can lose in that situation. That is exactly what I plan to do and when I cross that finish line there will be no doubt that I gave everything I had in the name of Jesus Christ!

I pray that all the runners run with courage and have the strength to do there best on Saturday. I also pray that all runners make it back to their families healthy. Good luck everyone!

You can follow my progress on http://www.ultralive.net/ws100/m.php
I am runner #298.