berryman marathon 2016 edition

returned to berryman for the first time since 2007 (old race report here:  http://dirttrailrunner.blogspot.com/2007/05/day-in-hills.html )   i thought it would be fun to do this again as an early season reward for a decent spring, or just to enjoy a day in beautiful ozark mtn. foothills. 

i'm a different runner than i was in 2007 (older for one) but employed a similar conservative strategy.  race day conditions pretty perfect, starting low 50s into the mid-70s with sunshine.  hammered out some early miles with some gals from tn. doing their first race, then pulled away around mile 5 or 6. mostly power hiking the hills and tougher flats and running when i felt like it on the downs. was able to get into a nice rhythm in the middle portions, rolled into brazil creek aid station and said hello to mike and tonya siltman.

 had a couple of slight mental low points around 18-20, but pulled through.  stayed on cals and hydration, never cramped, never really lulled. i remember running the last 5 or 6 miles hard in '07 and tried something similar here, kicked the last 3 pretty decently, passed some runners and came in at 6:50.  i'm happy with this run, the trail is gorgeous, victoria white puts on a very low-key, i guess we could call it old school at this point, race with motivated volunteers and a nice post-race spread. 

drank a beer, had a burger, cruised the four hours to bloomington to see the jayhawks at the castle theater with kim.  one of my favorite bands of all-time put on an amazing show.  that's what i call a day.

pics:

2105 Running Year In Review

Total miles: 1970

Races:

5/15 Siltman Beer Run: 26.25 (or so) miles in 6 hours.

6/15 North Fork 50k, CO., 8:57

8/15 Howl at the Moon 8 hour 33.4 miles

10/15 DNF Farmdale 100 @ 50 miles

co. pics 2015

difficult pre-race training in conifer, co.

 

pics from race

heizer trial four hour recovery hike

north fork 50k trip report

rolled out thurs. w/tapp, whisk, and dierk.  set up camp and picked up packets on friday at pine valley park, co.  race morning was warm but nice.


 this is a killer course for a flatlander, 4700 ft of climb in 32 miles.  starts with a 2 mile climb up buck trail, you get some nice buttery flow in the burn areas, but interspersed with some steady ups.  i felt super strong, running conservatively.  the day heated up and tried to balance the fluid/electrolyte thing, tough to do in heat w/ no humidity.  chatted with some folks and rolled, enjoyed the scenery.

 felt really great going into the aid station at 24 miles, probably on sub 8:00 pace or even better.   ran into dierk, his son and girlfriend at that aid station, BUT, right after that is a climb.  i got smacked hard about a 1/2 mile into that, maybe let the highs get too high from 20-24 on the sweet downhill.  sucked down what water i had and slugged out the four miles into the last aid station--wasn't pretty for me, at least the trail was beautiful.  heat was brutal by this time and the last section is downhill but exposed.  i chose not to push hard to speed recovery, coasted and ran when i could, mostly hiked, sub 9:00 was the goal at this point.  finally hit the bottom and rolled across in 8:57, maybe not a seemingly fast time, but was super pumped for first official mountain ultra finish, and considering the altitude, heat, and climbing, this was actually a good number for me.

tapp killed it at 7:07, dierk was just a beast on the day before his 61st bday at 8:46, alex and dani knocking out their first official ultra finish in the same time, and whisk giving a brave performance in the heat (he'll be back).  postrace was feet in the river, tapp kind enough to bring my fat butt a beer and a burger, chilling out, then dinner of a massive trout filet with friends that evening.  killer.  only thing better would have been family there to share.

rest of trip was awesome: relaxed in manitou with some ipas, four hour "recovery" hike up heizer trail in cascade, hung out and soaked up the mountain vibes.  already looking at next year--bring on quad rock, this race again (fitty??), silver rush--something in the mountains.  ah, yeah.

6-Hour Beer Run

headed to middletown, il on saturday for tonya and mike siltman's 6 hour beer run.  this is a timed effort on a (roughly, although i think it's a tad short, whatever) 2 mile loop through their 40 acre farm.  i was able to put up a good measured, well-executed effort despite increasing heat and lots of sun exposure.  never really wavered pace-wise and stayed on top of hydration.  this is still a small race, only 18 entered, but i have a feeling it will grow.  the intimate setting means you're out there chatting with the other racers, enjoying the day.  got to meet some new folks and chat a bit with rich breaux, an ultra veteran who was out getting some miles in.  ended with 13 1/4 loops for a recorded 26.25 miles. 

post-race at this even cannot be beat.  you get a pint glass with the race logo, runners and RDs hanging around drinking mike's homebrew.  and i mean really, really top notch homebrew.  i only had time for the ipa, but there were five other beers kegged out.  i would take this sort of grassroots race over the big glossy stuff any day, and i will be back next year.  you should be there, too.

5/18-5/24

56.25 miles, one rest day:  had a solid weekday build-up, then a 6 hour effort at siltman beer run.

5/11-5/17

solid 52 mile week with zero rest days, sprinkled in some slightly longer stuff.  felt good.

4/27-5/10

4/27/-5/3 37 miles, 0 rest days

5/4-5/9 38 miles, 1 rest day (work imposed, finals!)

4/13-4/26

4/13/-4/19 40 miles--one off day, birthday and work imposed

4/20-4/26  42 miles--solid week, one off day, sore and tired on monday.  great weekend, rainy on sat., but radiantly sunny, forest bursting with life on sunday, 20 miles on weekend. 

4/6-4/12

39 miles, 0 rest days.

some good harder early morning workouts midweek.  clear, mostly dry trail conditions, can finally get out at 6:00 a.m. without a headlamp.  this is what we wait all winter for.  forest floor started greening out on wed. into thurs., especially after rain.  still waiting on the first bluebells.

tracking training

former training philosophy:

-mix of road and trail running
-long runs 3-6 hrs. on trails, generally every other week, to train for ultras
-self-created training plans
-maintenance mileage during week, run 3-5 days per week on average
-diet philosophy: sometimes low fat, cut weight, sometimes not
-weight class:  usually clydesdale, 200 lbs. +
-2-4 weight training sessions per week
caffeine intake: ZERO

current training philosophy:

-will walk on roads in off season, no running
-100% of running on trails
-no structured training plan, train by feel
-varied pace, lots of power hiking, will gentle run downs depending on feel and conditions
-goal is to strength build and work towards durability
-very few long training runs, aim for accumulated time on feet.  this means lots of double and triple workouts
-diet philosophy:  none, probably need one
-weight class:  always clydesdale, 200 lbs. ++
-zero weight training due to back
-caffeine intake: coffee fiend

2015 training:

doing what you can in the snow and ice, often power hiking w/trekking poles

1/1-1/4: 27 mi. 0 rest days
1/5-1/11: 46 mi. 0 rest days
1/12-1/18: 46 mi. 0 rest days
1/19-1/25: 29 mi. 0 rest days
1/26-2/1: 34 mi. 0 rest days
2/2-2/8: 34 mi. 0 rest days
2/9-2/15: 27 mi. 1 rest day
2/16-2/22: 35 mi. 1 rest day (cold and i'm soft)
2/23-2/28: 17 mi. 1 rest day
3/1-3/4 in fl.: 13 mi. 0 rest days
3/5-3/8 27 mi. 0 rest days
3/9-3/15: 39 mi. 0 rest days

dry trails, yeah!  time to run:

3/16-3/22: 47 mi. + 16 mile straight hike  0 rest days
3/23-3/29: 15 mi. 4 rest days (bronchitis)
3/30-4/5: 47 mi. 0 rest days

marathon/ultra history

decided to undertake this little project to track training through summer and towards a couple of events.  starting with some historical data, then a weekly log of loose mileage with reflections on philosophy and what i think i know.  any feedback or suggestions are appreciated!

started running seriously in june of 2001. first race was lung run 5k in oct. of 2001.

total miles since june 2001: 17,382

injuries: pf in both feet, patellar tendonitis (long ago), anterior tibial stress fracture (out 8 months in '04/'05), itbs in left knee (long ago), soft tissue issues on bottoms of both feet, back injury playing basketball (herniated disc? maybe, never mri'd)

marathon/ultra race history:

4/2003  st. louis marathon 4:32
11/03 quivering quads 50k, cuivre river state park, mo.
4/04 mcnaughton park 10 mile--anterior tibial stress fracture from late summer 2004 to early 2005
10/05 glacial trail 50k, wi. 7:50
4/06 mcnaughton park 30 mile
8/06 howl at the moon 8 hour, il. 29.61 miles
5/07 berryman trail marathon, mo. 6:11
4/08 mcnaughton park 50 mile, 13:15 (mud year)
9/08 rock cut hobo run 50k, il. 6:14
1/09 mcnabb fat ass 50k, 6:03
4/09 mcnaughton park 50 mile, 12:07
7/09 dances with dirt devil's lake marathon, wi. 5:52
8/10 howl at the moon 8 hour, il. 33.4 miles
10/13 farmdale (jubillee st. park, il) 30 mi. 7:08
6/14 kettle moraine, wi. 50k 8:38
8/14 howl at the moon 8 hr., il 30.11 miles
9/14 evergreen lake, il 50 mile 13:31
10/14 farmdale, il 30 mile 7:45

2014 Year In Review

total miles: 1970  per week: 37.88  per day 5.41

ultras:

6/14 kettle moraine 50k

8/14 howl at the moon 8 hour, 33.11 miles

9/14 evergreen lake 50 mile

10/14 farmdale 30 mile

2015:  more miles!?!

ultra wish list:

4/15 6 hour siltman beer run
5/15 berryman marathon
6/15 north fork 50k
8/15 howl at the moon 8 hr
10/15  farmdale hundo??

Evergreen Lake Trail Run 51 Mile

three 17 mile loops around lake evergreen.  first 50 since 2009, so i'm pumped.  came off a solid summer of volume, for me anyways, and was using howl 8 as a long run for leg strength.  smartly and rightly took the early start at 3:30 a.m., projecting 13+ hrs to finish. nice and cool, 40s to start, some really great night running under a clear and starry sky.  there are few things better.  kept a steady power hiking pace, with some running of the downs, made good time in the dark.  i did stupidly veer off course at one turn, probably cost myself 10 min. or so.

loop one ended in the morning sun.  quick removal of long sleeve to short, kept moving.  second loop was solid, good, consistent fueling strategy throughout the day, didn't have super dramatic energy lulls.  this is not a tough course, so hills not a factor, able to grind my pace pretty much the entire time.

loops two ends, not sure the time, but sub 9 hours, on pace.  lube up, change shoes into montrails, fuel, and go.  last loop was in the heat of the day, although really really nice in the 60s.  i did get some posterior knee pain in both knees, that i think was due to the higher profile of the montrails, vs. the old, beat up vasques i wore for 34 miles.  took the pain of the newer shoes to absorb more of the trail punishment of the latter part of the race.  i think this was the right choice.  honestly, mostly power hiked the last 10 miles or so, came off pace a little, but not horribly.  finished in 13:28.  really happy with that, didn't suffer mightily and generally executed my race plan, although i would have liked to have felt a little better in the late stages to push a bit more running.  ah well.  great swag, hand-carved walking stick and necklace, a couple of ipas at the finish.  another beautiful day on the trails. 

recovery has gone pretty well.  have been generally tired, to be expected, and dropped mileage a bit. eased back into some more normal days this week and am contemplating the farmdale 30 to finish out the season.

howl at the moon 8 hour ultra marathon--2014 edition

howl at the moon 8 hour

i suppose howl has become a quadrennial even for me ('06, '10, '14) but it really needs to be something more frequent than that.  if you haven't been to howl, you're missing oh-so-much, a real old-school ultra, really more a party that celebrates moving over distance than a race per se.  for my part, i was reminded just much dang FUN this event is. 

drove down morning of, grabbed a coffee, arrived at the race site around 6:30 a.m.  set up my chair and junk and immediately engaged in conversations with: a.  interesting guy from muscatine, ia b. 75-year old running his bazillionth ultra and has done a marathon in all 50 states TWICE  c. local doing his 22nd consecutive howl--doesn't train and only does this one even all year.  that's what i'm talkin' bout.

my event: the nuts and bolts of the run itself were fairly uneventful and really not the point, but since you asked, i was able to grind out 30.11 miles, feeling good most of the time.  never had any structural issues, only some minor stomach issues from 20-25 miles that i attribute to over-hydrating.  howl is a not tough course, but it is open, and on hot, sunny days, can be brutal.  this day was mostly cloud covered, yet i failed to hydrate properly considering the conditions.  some extra salt and pretzels settled the stomach before the stretch run.

postrace:  beer.  i mean good beer.  this is one of the cool things about howl.  killian's and sam adams summer ale.  had a great 30 minute conversation with legendary rob apple (679th ultra finish, thank you very much) over at the beer trailer, gathered my award, talked civil war history with a couple from kentucky in their 70s while i was packing up, then headed for b/n to meet the family for thai food. 

yeah, really need to make this more than a quadrennial thing.

Colorado Vacation Journal 2014

7/3 fly to denver/highlands ranch to stay with doug, lisa, and fam

7/4 2:10 run/hike in waterton canyon, dinner at ted turner's, rockies/dodgers game with doug and lisa followed by incredible fireworks

7/5 hike/run 2:10 deer creek canyon to red mesa.  swim and hang out.

7/6 hike run 2:15 mt. falcon to summer house peak (failed attempt to construct a castle home for the american presidents in early 20th century--weird.

7/7 travel to san juans via 285 and the always scenic route 50--lunch in gunnison, love that town.

7/8 hike/run 2:10 ouray perimeter trail and camp bird road.  hung out in silverton (love that town), andrew to the san juan county mining museum (awesome), kilian jornet sighting in cafe mobius.  back to ouray via million $$ highway, swim in hot springs pool for afternoon.

7/9 jeep up to imogene pass, four hour round trip.  incredible views of sneffels, telluride, and the red mts. swim in hot springs pool, evening gently hike to cascade falls area with kids.

7/10 travel to vail via route 50 and 24.  stop off at black canyon national park, seriously underrated place, 2000+ side wall canyon, dramatic.  someday might have time to stay in area and hike down to river.  dicey driving in afternoon around minturn, low tire pressure, winding road, heavy rain, falling rocks, meh.  made it to vail for dinner and hang out.

7/11  bike 2:00 with kids in vail, up gore valley trail and vail proper.  lunch in vail, drive to highlands ranch.

7/12 fly back to former tallgrass prairie

correspondence chess win...

not a bad win, playing as white:


1.    e4    c5
2.    d4    cxd4
3.    Ng1f3    Nb8c6
4.    Bf1b5    a6
5.    Bb5a4    b5
6.    Ba4b3    e5
7.    O-O    Ng8f6
8.    Rf1e1    h6
9.    c3    dxc3
10.    Nb1xc3    Bf8b4
11.    Bc1d2    O-O
12.    a3    Bb4c5
13.    Nc3d5    Bc8b7
14.    Qd1c1    Bc5a7
15.    Bd2xh6    Nc6d4
16.    Bh6xg7    Nf6xd5
17.    Qc1h6    resign

kettle moraine 50k

thoughts and observations on the run:

-always nice having family at a finish line, even if it is midnight

-point-to-points are great, although a rarity in the midwest.  this section of the ice age trail has some great terrain variety and scenery.  glaciation isn't all about pancake topography.

-this course would very tough when the sun is out.  it wasn't, that was good. 

-night running on rocky trail in the rain is fun.

-had the pleasure of running with corey lyons from morton, il for a bit.  was at howl with him years ago.  also, met a guy at starting line who's grandfather used to be doctor in eureka--spent his summers here.  ultras=still a small world

-you know you're in wisconsin when the aid station offers cheese cubes and brats.

-when did compression socks become so popular?  i thought i was running through a shuffleboard tourney at the shady acres old folks home.

-kettle is a classic race.  has a bit of everything and is well organized.  you should probably pick a distance and go do it.

world anew

a day of hope and renewal, new life and beginning.  celebrate it. 
get out on the trail, into the world anew, look around
oaks, shagbarks, now maples, still holding onto the vestiges of slumber
better look closely for those buds

undergrowth, don't know all of these shrubs, just coming into green
no bluebells, not yet, but soon in my patch of woods
this coming week perhaps?
the trail itself lined with the remnants of autumn's change
softening footfalls

you see, i have this secret trail
carved it out of an old deer path as the ground slumbered
you can do that then, it can't fight back
a few branches clipped, a path cut through dormant soil
it shows after a few passes
but not too much
i don't want you to know
you need to make your own secret trail

that trail it connects to another world
for just a moment a time before the plow
before the cabin at forest's edge
just a moment, there in solitude
there is an old fence, maybe from the depression era
rickety, barely perceptible, yet it persists
a remnant of a time
of the plow, of what exists in dominance now
but not in this spot

this spot that maybe you can't find
is as it was
a place of hope, renewal, beginning, for today
celebrate it

2013 in review and snow running...

great year in 2013, trail wise.  total miles : 2,135  biggest year ever.

new year's evening brought us another 2-3" of snow to help this morning with providing a bit more traction on the currently ice-covered single track.  conditions haven't been good the last week and bitter cold is coming, but today is nice.  get out there to spark off 2014.  happy trails and injury-free days to all.