Injury Update

"Rome wasn't built in a day." - unknown

So finally after 3 months of no running my knee is... still a no go.  I went to Southern Orthopedics & Sports Medicine yesterday to see exactly what was going on since my own diagnosis clearly was not correct.  After taking some x-rays the Doc came back in to the room with some good news. He told me the x-rays came back negative and that I have no ligament damage.  A major sigh of relief came over me.  Next he performed a physical exam on my knee and said it was mechanically working great.  More good news!  So what was my issue?  His response - swollen plica band. If you're like me, you're probably wondering what the hell is a plica band.  According to the definition on Sports Stars from Dr. Nirav Pandya, "The plica is a band of synoyial (joint lining) tissue which can become pinched between the femur (thigh bone) and the patella (knee cap).  Although we have multiple plicas in our knee, the plica on the inside (medial) of the knee most commonly causes discomfort to athletes."

Wow, this could not be more true.

 The doctor gave me an injection hoping to decrease the inflammation.  He told me to rest for another week and said that should help my knee feel better soon.  After a week of rest, I can resume low impact activities like biking and the elliptical for 2 weeks. I have a follow up appointment with him in 3 weeks where I hope to get the okay to start running again.

For the past 2 weeks I have been biking to and from work.  It is about a 25 mile round trip so I have been averaging about 120-130 miles a week.  Hopefully next week I can resume that plus add in some work on the elliptical.  I'm hoping this will help me gain some fitness back so when I do run I will not have to start off out of shape.  I know I will not be able to just start banging out the miles but within a few weeks I expect to be back in the full swing of things.

I'm disappointed that I won't be able to run Bad Marsh this month (which just so happens to be on my Dirty 30 birthday), but lucky for me, it looks like I may be back in time to compete in the Cremator in July. I really want to run the Double Cremator but I don't want to push my luck too quickly. I plan to  run smart and see how I'm feeling at the beginning of July before deciding on running the single or double Cremator. There is some pretty stiff competition at Cremator this year so although I will not be at the fitness level that I hoped to be at, hopefully I will be close.

Yes, I lost 3 months of running but what I gained was that itch to run again.  I do not have to worry about getting burned out in the summer months which sometimes happened to me.

I know I've been MIA with my running crowd, but I look forward to seeing you all out on the road soon!

2013 Year in Review

"People who succeed have momentum. The more they succeed, the more they want to succeed, and the more they find a way to succeed." - Tony Robbins

What a year 2013 has been.  It started off with a 2^nd place finish at a cold and muddy 50k in February.  Then in March I had my first win in an ultra at the Oak Mountain 50k.  After that my wife and I decided to move from Nashville, TN to Charleston, SC.  My running slacked for the next few months until we moved in May but I regained the motivation to start logging miles again after the move. 

I have run this bridge many times since moving to Charleston

I quickly realized that running in Charleston is completely different than running in Nashville.  There are very few trails and zero hills other than a bridge in Mount Pleasant leading to downtown.  A lot of the runners here seem to care more about 5k and 10k times rather than 50 mile or 100 mile times but this has benefitted me greatly.  I have joined several running groups, and I run a lot more track workouts now.  My speed has increased, and I have kept the fitness needed to be successful in ultra running. 

I took another win at the Cremator 50 Mile Ultra in July.  It was hot and I did not eat nearly enough calories but managed to build up a big lead and hung on for dear life in the last 12 miles.  The Cremator helped me take a major step forward in my running because it was in that race that I realized I need to take in a lot more calories and stay hydrated in order to finish strong in my races.  I know this should be common sense but it is easier said than done. 

I tested out my new found epiphany at the Long Cane 50k.  Even though I started off with plans of running the 55 mile option I had to drop down to the 50k due to a knee injury.  I felt great taking gels every 20-30 minutes. Even after 5 hours of running I felt like I could have kept going, aside from my knee issue.  The big test was the last weekend of September at the North Face Endurance Challenge in Atlanta.  I took one hour off of my previous years’ time and finished in 3^rd.  I was in the lead through mile 44 but ended up losing it to two great runners.  I took 20 gels in the span of 8 hours and it kept my energy high.  I lost, not because of my nutrition, but because of my fitness.  I finished off the year with a win and course record at Mad Marsh 50k.

Thinking back to the beginning of 2013, I never imagined it would turn out to be such a great year. I had planned some big goals for myself and ended up surpassing all of them. Looking forward to 2014 I am very excited about what lies ahead.  Lowcountry Ultras is starting a points system for their races and at the end of all 5 races whoever has the least amount of points (points are given cross country style; i.e. 1^st = 1 point, 5^th = 5 points….you get the idea) wins the series.  The winner will get some swag plus entry into all 2015 races.  The races include Delirium 24hr, Bad Marsh 50k, Cremator 50 Miler with the option to run the Double Cremator, Homestead 10x5k and finally the Mad Marsh 50k.  I have all 5 races on my schedule for 2014 as I have every intention of winning the series.  If you think you have what it takes, check out their website and come out and challenge me. 

Also on the schedule for the first weekend of October is the Grindstone 100 in Swoope, Va.  This race has a measly 23,300 feet of climbing and 23,300 feet of descending on some of the most technical trails in the nation.  I get goose bumps just thinking about it.  Here is a description of the race on their website: “Grit, endurance, temporary loss of sanity.  You might need all of these if you want to attempt Grindstone.  If you want to finish, well, just keep in mind this is, without a doubt, the hardest 100 miler east of the 100^th meridian.” I have read race reports from all levels of runners, and they have all said this is one of the most difficult races they have ever attempted.

Other than the races I mentioned, I would love to add 1-2 more races to my schedule. Right now I am thinking I would like to add a 50 or 100 mile race in the spring on the East Coast - so if you know of a good one, please let me know. 

Thanks for reading all about my adventures in running the ultra mile. If any of you are ever in the Charleston area, I encourage you to reach out to me so we can go for a run. There’s no better way to explore a new city than through running – trust me.

Cremator 50 Race Report

"The best pace is suicide pace, and today looks like a good day to die." - Steve Prefontaine

On Saturday, July 20 I ran in the Cremator 50 in Beaufort, SC.  This race is part of a race series that Tim Waz puts on called LowCountry Ultras.  The week leading up to the race I tried to determine what my strategy would be come race day - I had two options.  Option 1: Start off conservative and sustain that pace longer, most likely leading to a faster finish time.  Option 2: Go out fast, hold it for as long as possible and know there would most likely be a lot of  suffering in the final miles.  So naturally I chose Option 2. Here's how it went down.


Start Line

My wife and I made the 2 hour trek from Charleston to Beaufort the morning of the race.  We arrived just before 5 a.m. and checked in.  Tim Waz gave a few race instructions to the racers and then we lined up on the start line.  At 6 a.m. 50 runners took off down the road, heading for what would turn out to be a long, hot day of racing.  Ryan Thompson and I had done several training runs together so I knew what he was capable of doing.  Ryan, myself and Jason Flassing took the race out at what felt like an easy sub 7:30 per mile pace.  I decided at that point that I would just hold onto that pace for as long as possible knowing there would be some carnage in the late miles.  Before I knew it, we had arrived at the first aid station and we were now 6 miles into the race.  Ryan was having some GI issues so he stopped to use the bathroom, and Jason continued running about a minute behind me.  I quickly exchanged my water bottle and my wife gave me 3 medjool dates.  This would be the game plan until I could no longer stomach dates. 

The next 6.5 miles went down without any issues, and I pulled into the 12.5 mile aid station around 1:33 into the race.  Still feeling good, I quickly switched water bottles, grabbed some dates and turned to start my journey back down the road.



12.5 mile turn-around

With this being an out and back course, I could see exactly how far behind 2nd and 3rd place were.  At this point, Ryan and Jason were only a few minutes behind me. The two of them were close enough to catch me if I faltered in any way.  At one point I was contemplating waiting on Ryan just to have someone to talk to but ultimately decided against it.  Around mile 19 I was able to see my wife again, and she gave me more dates and another water bottle of cold water.  With the temperatures starting to rise, she poured some water on my back to cool me off. It was one of the highlights of the day!  I gave her a kiss and headed towards the midway check point.  

Coming into the 25 mile aid station, I decided to drop the pace down to 7:40 per mile.  I knew the 25 mile aid station was just around the corner, so I looked down at my watch and saw that it read a little over 25 miles. Apparently, not only was this race run in the middle of the summer in South Carolina with no shade but Tim also made the course long (thanks Tim!) When I arrived at the aid station, I ate some watermelon and oranges.  I put on my music, switched water bottles and headed back out for the last lap.

My legs started to hurt but I was not ready to throw in the towel just yet. I decided to maintain a sub 7:45 pace.  On the way out I noticed that Ryan was only a couple of minutes behind me. Realizing that there were still 25 miles left to run, I knew the race was far from over and I needed to run smart.  After climbing the one and only hill on the course, which was a bridge over the Beaufort River, I decided to slow my pace.  The clouds started to break and the sun came out which made the temperature rise quickly.  I came into the 31 mile aid station right at 4 hrs into the race.  I switched water bottles, grabbed some dates and had my wife pour more cold water on me.

I left the aid station in fairly good spirits, and  I was running right at a 8:00 minute pace.  Then I experienced a first - I could no longer stomach food. I tried to eat my dates but had to spit them out because I started to feel ill.  I knew I needed calories so I tried a gel.  That didn't sit well with my stomach either.  At this point, my goal was to make it to the next aid station so I could try other foods before things got too bad.  I was about 3 miles from the aid station when all of a sudden IT hit me - kind of like how Alan got hit by Mike Tyson in "The Hangover."  I was down for the count.  I was no longer able to take in calories, and I ran out of water.  As if that wasn't bad enough, I stopped to pee for the second time and the color was neon orange.  Things looked grim.  I kept telling myself to get to the next aid station where I could spend a few minutes and recover.  I came into the aid station where I tried to eat several different things, including salt tabs, hoping that would help.  I was finally able to stomach a couple of potatoes and a little bit of coke.  I decided to spend 5 minutes at this aid station so I could prepare for the last 12.5 miles



Forcing myself to eat calories

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At last I was able to jog out of the aid station with two bottles in my hand.  The sun was in full force at this point, and I knew I needed to drink a lot of water.  As I passed Ryan, who was only about a mile behind me, he told me he was dropping due to GI issues. I tried to persuade him to continue running, but certainly understood his reason for dropping. I started to feel my energy levels come back to me but the damage had already been done.  About 2 miles after I left the aid station, I passed Sara Maltby who was now in 2nd place.  She was running well and looked like she was still fresh.  I knew I had a good lead and needed to keep moving forward to secure the win.  I continued running until I started having painful cramps which forced me to start walking.  At this point in the race, I felt like my feet were rubbed raw from running on the hot pavement.  I could feel blisters starting to form on the bottom of my feet, and I knew there was nothing I could do about it.  So I told myself to run for as long as I could. 



Photo-op with Race Director Tim Waz

I finally made it back to the last aid station where my wife was waiting for me.  I spent a couple of minutes there refilling water bottles and taking in whatever calories I could stomach.  Mark Knowling volunteered to run the last 6 miles with me, and I gladly accepted.  Mark and I left the aid station and started to make our way to the finish line.  Given how I felt at the time, I was running a fairly decent pace.  I allowed myself to walk a little bit as long as it wasn't for too long.  It was nice having Mark there to keep me company in the final few miles.  We made one last trip over the bridge, and then we had a little over 2 miles left.  In my final mile I wanted to walk a little bit but Mark convinced me to run the rest of the way.  We turned the final corner, and I could see the finish.  I came up to the finish as quickly as I could where my wife, Ryan, Tim and volunteers were waiting for me.  I finished the Cremator 51 Miler in 7:23:47.  It felt good to be done.  Tim put a medal around my neck and congratulated me.  We took a couple of pictures and then it was time to jump into the pool where I spent the next few minutes cooling off.




Post-win swim

I love ultra running because it's unpredictable. You can train but you're never really sure how you're going to feel mentally and physically come race day.  I read in a race report once that had the perfect statement to sum up my race, "You won't know, unless you go."  I have no regrets about my decision to take the race out that fast.  Even though I know I could have taken it out slower and finished with a faster time, I am satisfied with how my race went. 

Congrats to everyone who made it to the start line and finished!  A special thanks to Tim for putting on this great event!  I am looking forward to participating in some of your other races. 

So many people think that running is an individual sport but it definitely is not.  I could not have finished this race without the help of all of the volunteers.  Thanks to Mark who had no plans to pace me but ended up doing so which helped me get to the finish line. Finally the biggest thanks to my wife.  She had come down with a bad cold just 2 days before the race and still went down and stood outside in the heat for over 7 hours while I ran down the searing hot road in the middle of summer like an idiot. 

Here are a couple of other pictures from the race:


Can you see me?

Feeling good - now bring on the heat!



Not feeling so good!









Charleston Update

"Life (and running) is not all about time but about our experiences along the way." - Jennifer Rhines, Olympic Runner

My wife and I moved to Charleston, SC three weeks ago, and we have loved every minute of it so far.  The weather has been nearly perfect so we have spent a lot of time at the beach and a lot of time exploring the city.  It only took me a couple of days to get into a running routine, and I have started to build my mileage in order to get ready for the Cremator 50. 

My first two runs were vastly different from each other but both of them provided me with a little insight as to what running in Charleston is going to be like.  My first run was an unplanned 6 miles the first day we were here in order to stretch my legs from the 8+ hour drive.  What started out as an easy run quickly turned into a run that ended up averaging a pace of 6:39 per mile.  It was relatively easy to run that pace because of Charleston's lack of hills. Two days later I set out on a 20 mile adventure run so that I could explore the city.  I decided to run over the Arthur Ravenel Jr. Bridge since it is the only resemblance of a hill that Charleston has to offer (I have a feeling I will be spending a lot of time on this bridge).  About 9 miles into this run I came to my other realization - it's even hotter and more humid than I was expecting as I had already gone through two full bottles of water without even realizing it.  Normally two bottles will last 20-25 miles but in this part of the country it is hard to drink enough while running because of the heat and humidity.



Arthur Ravenel Jr. Bridge at sunset

Running and biking path along the bridge

    

I started running with a great group of runners the first Sunday morning I was here. I have continued running with them each Sunday since, and we run 10+ miles at a fairly quick pace.  They have welcomed me into their group with open arms and have been telling me about several other group runs throughout the week of which I plan to join.  I plan to add in fast tempo runs and track workouts in order to get my leg speed faster - all that will happen soon enough. 

Running in Charleston is different than what I am use to - it is flat and fast here. Currently I am averaging 80 mpw. If I can build my mileage to the low 100s and acclimate to the heat, I hope to run a sub 6:40 at the Cremator 50 in late July.  

My wife and I are settling in easily in here. This is one of the most charming city's I've visited, and I'm excited to now call it home. It's great to run long and hard, and then spend the rest of the day recuperating in front of the ocean. Not too shabby if you ask me.

Enjoying a stroll on the beach after running 25 miles that morning

New Beginnings

"With every new beginning comes new opportunities" - unknown

Since the Oak Mountain 50k I have done very little running. It has been tough for me to find any motivation to get out and run because my wife and I have decided to move from Nashville, Tennessee to Charleston, South Carolina.  As excited as we are about the move, I cannot help to think about my running goals I had set for myself this year and how I will not be able to complete some of them.  The biggest goal I had set for myself was to run the entire 444 miles of the Natchez Trace Parkway in one week and unfortunately I will not have the opportunity to do this.

At first I was unsure what the ultra running scene was like in Charleston but a friend (thanks Holland!) told me about a race series called LowCountry Ultras.  LowCountry Ultras puts on some pretty unique and tough races that vary in distance from 50K to 50 Miles and even a 24 hour event.  The first opportunity I have to race once we move in May is in a race called the Cremator 50 Mile.  After reading about the race I know why they call it the Cremator.  The race is on July 20th in the scorching South Carolina heat where the heat index reaches 115+ degrees and the asphalt temperatures can reach 138 degrees.  This quote on their race description says it all,  "The course was chosen based on the limited amount of shade that can be found along the course."  In other words they chose the course to be as hot as possible. Another unique race is called the Homestead 10 X 5K.  In this race you run a 5K every hour for 10 hours.  The person with the fastest cumulative time wins. I also plan to sign up for the Long Cane Ultra weekend.  This looks like a fun, low key event in which a 50K takes place on Saturday followed by a 55 miler on Sunday. I have not participated in races like the Homestead 10 X 5K and Long Cane Ultra before, and I'm excited to see what I can do.

The mountains of northern Georgia are only a couple of hours away so when I want to add some elevation change to my running, my wife and I can take a weekend trip and be there in no time. I have not researched too many races in this area, but I will be doing that soon to help round out the rest of my running for this year.

I am looking forward to my move in a couple of weeks and getting settled in to our new home. Once we get settled, I will begin to train and adjust to the heat so that I can be prepared for these races. I know the heat will bring a new challenge for me, but it's something I welcome. I am always in search of new adventures, so please feel free to let me know of any "can't miss" races you are aware of!

See you in Charleston!