Run Forester Run

#48 Fargo Marathon, Fargo, North Dakota

2011-05-30T17:42:00.001-04:00

North Dakota has only 3 marathons and no ultra's so only a short list to gain this state. I had always felt that ND would be my 50th state due to so few runs available and time of year for those events. This year Fargo worked out so Fargo Marathon it was to be.

The 50 States Club had the summer reunion with the Fargo Marathon so for only the 2nd time I was able to attend. It is nice to visit with runners with the same goals and bents. The club meeting room was full and a nice meeting was had, as well as many runners receiving their awards for 50 State completions. Hopefully I will soon be a recipient. So packet pickup was on Friday as well as the meeting for the club. All in the Fargodome, home of the North Dakota State University football team. Now on to the race........

      Fargo Marathon was on Saturday, May 21, 2011. The weather for the start and during the marathon was not promising: 60-70's, high winds (15-25 mph) and torrential rain. All was had except for the rain, not a drop. However it was overcast the whole marathon.
     The race course meandered through the downtown of Fargo and residential streets. Having tree lined roads helped diminish the winds, except when in open areas. Some small hills were found, but far and few between. This should be a nice race with mostly a flat course.
     My plan mirrored the plan used for Colorado Marathon breaking the race down into 3-9 mile segments.
Pushing the 1st 9 miles, then getting to the half marathon at 13.1 and assessing based on time. I was over 2 hours so I throttled back as no stellar time was going to happen on this day. Ran to 18 miles and was loosing my focus, so I stuck with a group I was running around to the end and pushed the last 2 miles. The finish was in the Fargodome creating an excitement for the finish of the race. I always hate to have anyone pass me the last 3 miles and in fact I passed 4 to 5 runners to the finish.
   The stats: 4:41:14; 1470th/2211 place overall; 954rd/1290 male; 31st/53 AG(60-64). 48th state!

For those who read this, I would recommend this race. Small size field for the marathon, even though the half marathon runs with the marathon on two sections feeling like a larger field. Bands galore along the course and even more in garages. The number of spectators along the course was impressive for the size of this race, but maybe they were out to see and hear the bands. The finish was a nice touch and even had your mug on the large screen in the dome. Food and goodies were great. They even had chocolate milk.
While the visit was brief and the return home was mostly uneventful except one little tornado in Minneapolis, close enough to us but far enough we did not know it. So there you have it another adventure completed by yours truly.

#47 Colorado Marathon, Fort Collins, Colorado

2011-05-06T09:30:00.000-04:00

The 47th state to be completed a year after it should have been done. Originally Estes Park Marathon was supposed to be my Colorado marathon, but was doomed. So the Colorado Marathon out of Fort Collins will take it's place.
The area is beautiful with the Rocky Mountains looming to the west. Old Town Fort Collins is a happening place. If you are a runner or like biking this town was designed for your interests.
Arrived on Friday, April 29th, went and picked up my packet with #79. Spent the remainder of the day exploring. The next day was windy, cloudy, and rain/snow. Betty and I went for a 4 mile walk and later I ran one mile to shake out the cobwebs.
The elevation at Fort Collins is 4915 feet and at the start of the race over 6,000', so elevation will be a factor.

Race Morning:
Got up at 3 AM had oatmeal, dressed and headed for the bus pickup in Old-Town Ft. Collins. The bus left around 4:15 AM to drive us to the start line 26.2 miles away since the finish is at Old-Town.
Arrived at the start area a little after 5 AM in the dark. I had a flashlight, so all was well for me. The temperature was 35 degrees which was better than originally thought (28). We remained in the dark for a while but the sun slowly rose to some spectacular views. What a gorgeous palate this race was going to be run against.
The race started at 6:15 AM with little fanfare at the Steven's Gulch Campground in the Poudre River Canyon. The Poudre River will wander alongside of the runners the entire course. Even though I was close to the start line it took me over a minute to cross the line. Fortunately it was chip timing, so no big issue.
So my plan was to run like hell while the course went down mountain. So much for plans! While I thought I was running well and efficient, my times indicated otherwise. The course did go down mountain for 18 miles with two tiny uphills in that distance. I broke down my race in thirds. The first 9 miles I had hoped to run 8:15 to 8:30 miles. I ran around 8:50's. The next 9 miles (10-18) I planned to run around 9 minute miles but was around 9:30's, so my game plan was not working out as planned. Between 18 and 20 miles were the hills and they were not bad, but were 2 miles worth with a small downhill. So with my plan of a great marathon time gone, I eased back and just enjoyed the rest of the race. The coursed went onto a bike path around 22 miles and into the finish at Old Town. The finish was welcomed and as I approached there were three kids in a line about 3,4,& six years old holding up there hand to be slapped by the marathoners as they came past them. However the runners were focused on the line and no one was making the kids day, so moved to my right so to greet the kids and hit each hand putting a smile on each ones face. The little one I had to bend to get down to his hand and thought I was going to fall right over. It's amazing the effort it took to do a little thing like that.
A few more feet to the finish line with a time of 4:26:28 and state # 47 in the books.
The marathon was well run, downhill course and a beautiful setting. I would highly recommend this race if you desire a road marathon in Colorado. Low lander the altitude may have some effect on your performance, but view is well worth the effort.

Forget the PR and other Ramblings.

2011-04-20T09:55:00.000-04:00

The past weekend and before I was involved with the Forget the PR 25 and 50K races held at Mohican for the 3rd year.
It really started the week before with the Race Director's Race for the volunteers where I put in a mediocre 7:59:44. I started early so as to get my wife Betty and the Lasagna down for the other finishers/volunteers to eat. That was accomplished and all were pleased. At least with their meals.
During the week I did focus on my preparations for the upcoming Colorado Marathon. Time is about up and tapering is now on the schedule. I am not as ready as I hoped, but I will be going in the right direction, down.

For the FTPR, my responsibilities were to set up and organize the registration area and mark and check the 4+ mile falls loop before and during the race. Both of these were accomplished and from that point I became a spectator with an occasional assist.

The race went well with Rob Powell's great organization skills and a helpful and encouraging group of volunteers. The runners while given a hard course to conquer, had a great day and for the most part were quite successful. I do believe they got their money's worth. I could spend much more on the great efforts by individuals, but time is sometimes of the essences.

So to the victors congratulations and that is to all wether you ran or helped. No runner can succeed without the efforts of volunteers.

'Forget the PR 50K' RD Volunteers Cut

2011-04-13T09:35:00.001-04:00

April 10, I ran the race director's volunteer version of the 'Forget the PR 50K'. This run is the week before the actual race where some 250+ runners will toe the line. This version saw approximately 13-15 on the line.
My race started earlier then the main group. I needed to get done and back home to get Betty and the lasagna to the finish before the others got there.

5:20 AM (Start to Fire Tower) I took off with flashlight in hand from Mohican Adventures. It was really enjoyable to run in the dark and it was dark. Arrived at Big Ass Hill, which did not look so big in the dark. It felt big as I trudged up it thinking about the next round. There are 3 major climbs before arriving at the fire tower. These really weaken the legs making one really tried. With the 3 hills my time was not to bad to this point.

I decided to try some game plans for preparation of the Mohican Trail 100. I was not concerned with overall time, just carrying out my practice run in preparation for the 100 miler. I included several ideas that I have not used before and I would tell you what my new thoughts were but these are classified and might benefit a competitor (TOP SECRET).

From the fire tower to the covered bridge I arrived in 2 hours. The main group of runners have not taken off yet from Mohican Adventures, they were to start at 7:30 AM. It was 49 degrees when I left at 5:20 AM.
Covered bridge into the purple loop or better known as the Lyons Falls loop. It was nice and peaceful through this section. I got to the dam and saw a person I knew and chatted for a few minutes. Then moved on up the hill towards the lodge past Avery Ball's former home. I did enjoy this section and just moved freely and plowed down to Big Lyons Falls were I ran into my friend and his friends again. They were impressed how quickly I descended into the falls. Chatted for about 5 minutes and moved on to the covered bridge.
Covered bridge to Mohican Adventures was pretty uneventful as I ran along the Mohican River, up North Rim Trail (think about that in another 13 miles) and back to the start/finish. Headed back out to do loop #2 and only 12 miles to go. I did refuel while at the car. It was getting much warmer and thankfully there was a nice wind.
As one can imagine, the thought of 'Big Ass Hill' was on my mind from the point of leaving Mohican Adventures. Yes Virginia there are sicko race directors that dwell in the misery of others. It isn't just the 1st hill that plays on ones mind but the two after that. My per mile time was 2 minutes slower than the 1st time through to the fire tower. After arriving to the fire tower I continue to the covered bridge and on to the finish line after go up the ascent of North Rim Trail. Time was 7:59:44. I probably shouldn't have spent so much time BS'ing on the purple loop.

I was pleased with how I felt after the run and my approach to running it run. It was nice to have the RD give us an award for completion, the coveted 'Forget the PR 50K Belt Buckle'. Thanks Rob for a splendid non event and the nice hospitality after.

Here to Eternity

2011-03-25T09:43:00.000-04:00

After a long absence I have returned. My thoughts about blogging are why. I say the same things over and over and include my occasional race report, so why do the blog. I guess it is to put down my concerns, successes, and the occasional rant. I guess it is time to use it or lose it. Meaning continue to blog or not. I shall try to continue.

My running over the past year has been a little out of sink. This may be due to family health issues, getting sick myself, and age. I know I am influenced by the age thing. I can't run as fast as I once did even when following my tried and true training regimes. I even need the daily nap to recharge my batteries. Now this does become a problem for this coming June when I run the Mohican Trail 100. How does one get their nap in a race that will be longer than a day. A question that boggles the mind. One could sleep on the run. I have done this on past 100's and stayed on course, but with being older the nap may be longer meaning I could wander of course and end up who knows where. Oh well, I did digress. That is one thing on my mind, but not the only thing.

Now my plans are as follows for racing this 1st half of 2011: May 1 -- Colorado Marathon; May 21 -- Fargo Marathon,; and June 18 -- Mohican Trail 100. I will do the race directors version of the Forget the PR 50K Trail Race on April 10 for volunteers. So there are the plans and believe it or not I have been training, even with the crappy weather we have had this winter. Though through my training I have found I am slower than in the past, but I have accepted whatever the outcome since all runners must go through this or give up.

Since I do enjoy running, one must go on. I could just not do races anymore, but first I must finish my commitment (goals) I have set years ago. Do all 50 states marathon or more, do all 50 states and DC marathon or more, do a 100 miler every decade until I can no longer achieve this goal. I am close to achieving the 50 states & DC goals and the 100 I do have 9 years to continue this goal, of course let's hope for success at Mohican Trail 100.

So their are my thoughts after several months, now let's see if I can continue the comments..................

Bigfoot 50K Undone!

2010-12-09T18:23:00.001-05:00

As all know my final 2010 focus run was the Bigfoot 50K trail race held on December 5 at Saltfork State Park near Cambridge, Ohio.
With many hours and miles of training I was chomping at the bit to run the race. Race morning arrive with very windy and crisp temperature in the 20's. It really did not feel that bad as I decided to run in shorts.
The race started promptly at 7 AM with quite a large field including the relay teams. A little blacktop began the race and soon funneled to single track trail. The course was not flat by any means and had some nice down hills, designed just for me. I really did not feel in sync (Not the group), I was just out of it from the get go and really did not know why. I continued on to the first aid station around 6.2 miles and onward to the start finish line with 10.4 miles in at 1:55:30. I was so not feeling right that I decided to call it a day. At that point I did not know what was bothering me. More on that later.
The race was well organized, running friendly, and took good care of you before, during, and after the race.
I would highly recommend this race to anyone who loves to run trails.
My wife Betty did a nice walk on a not so nice day while I was running and got in a good 5.5 miles on some hilly roads. Well done, Betty!
Even after the race I still had no idea what was my problem. Not even on Monday, I took off.
Tuesday the 7th, I did run trails in Mohican with Terri Lemke and Zack Huff. The conditions were cold and snow covering the trails making for some slow trail running. It was during this run I realized my problem for Bigfoot. I was having difficulty breathing (asthma). I think the cold air triggered my difficulty breathing and I just did not realize it until the 11 miles of trail we ran at Mohican. So problem solved, but a race was wasted.
I did have a nice run with Zack and Terri. Terri was second women overall at Bigfoot....Congratulations Terri!

So there you have my saga and go out for 2010 with a big DNF. Now let's focus on next year.

Pre Thanksgiving Runs

2010-11-23T19:03:00.000-05:00

It is amazing how quickly a week can slip bye. Been to two High School Sports banquets, watched Harry Potter and the Deathly Hallows twice, and ran.......
11/18: Ran 5 miles at Mohican with some trails.
11/19: Went to Columbus and watched Harry Potter on IMAX, no run on this day!
11/20: Ran #3 X 20 miles for the week. This run was a 5 mile easy, 10 miles at tempo pace, and 5 miles easy.
The run was almost all at tempo pace. Felt great for a run I did not feel motivated for.
11/21: Met up with a visiting Loudonville alumn who holds the boys cross country record of 16:24 at the
5k distance. Fortunately we went out for a nice paced 5.4 mile run. Very enjoyable run from LHS to Mohican S.P. Class A and return. Did a lot of catching up, Thanks Jason Neubig.
11/22: Just a little old 3 miler on roads at Mohican.
11/23: Jason and I ran for another 7.24 miles around and through Loudonville. Life is good.

Life Gets Busy and Pay the Price.

2010-11-18T09:09:00.000-05:00

I could not believe that I had gotten so far behind on my run updates. It seems life does get in the way at times and apparently the past week is no exception. So I will play catch up on my training and runs.

#3 3X15: (Wednesday 11/10) Did a 15 miler mixed road and trails at Mohican S.P. and Loudonville. Ran 9.5 miles on trail. Started with 3.5 miles of easy running, then attempted to maintain 8 miles at tempo pace. I unfortunately was only able to hold that pace for 6.5 miles. I finished out the 15 miles at an easy pace. Just was a little depleted.

11/11: Day of Rest.
11/12: Ran 5 miles at Mohican mixed road and trail.
11/13: Ran 3 miles road at Mohican. Had a great run. Felt fresh!
11/14: Began my 3X20: #1 was a trail run on the Mohican Bike Trail in reverse from Mohican Class A to the Covered Bridge, returning on Hemlock Trail and finishing with 4+ miles on the Mountain Bike short trail.
Got to run with Mike Patton, Terri Lemke (She ran a 50k the day before), Michelle Bischel, and Mitch. Had a good run and completed it around 4 hours and 17 minutes.
11/15: Due to schedule conflicts this week was not meant to be for 3 consecutive 20 milers, so this was a 5 miler mixed with trails and road at Mohican. Not so good of a run.
11/16: 2X20: #2 again was a trail run using the Red/Green Loop of the Mohican Trail 100. On a cold wet morning I met with Terri L., Tom Patton, and Cheryl Splain. Due to the damp cold we moved slowly and once at Rock Point we continued on at a little faster pace. It rain pretty good on us making for not so great of a day on the trails. However, it is in the books and had some fun running with friends.
11/17: Ran 3 miles at Mohican on road.
So there we are with a planned run today of 5 miles, off on Friday and the 3rd 20 miler on Saturday being 10 miles of tempo pace.

3 X 15 #2: Mohican Trails

2010-11-10T09:45:00.001-05:00

I met up with Terri Lemke, Dan Bellinger, Tom Patton, Cheryl Splain, and Julie Bowen-Miller for a 15 mile trail on the orange loop of Mohican Trail 100, Tuesday, November 9.
We all arrive near to 8 AM and got started at 8:15 AM from the 'Forget the PR' pavilion and headed to the beginning of the Mountain Bike Trail running orange in reverse. The first 2 miles are up hill and then gets rolling there after for a nice runnable trail. I had posted water at approximately 8.5 miles, so we refreshed and headed to the covered bridge. The temperatures began around 34 and rose to 54, but it was a nice calm clear day.
When we arrived at the covered bridge, Dan's and my garmin indicated a little aver 10.7 miles complete. I thought that with a new section of trail the course was much shorter. I however forgot that the Mohican 100 goes to Hickory Ridge and deviates from the Mountain Bike Trail causing the difference in the mileage. So all is well!

From the covered bridge (Bridge is completed so no detour.) we headed to the Class A campground via Hemlock Trail. Dan and Terri picked up the pace which I was not able to match and got ahead of me. I continued to North Rim Trail with it's brutal climb and finished off the last mile. The run felt great. Time goes by very quickly when running with friends.

3X15 Miles: #1

2010-11-08T17:02:00.000-05:00

Ran the first of three 15 milers today on the Kokosing Gap Trail from Gambier to Danville. Of course you have to return. The temperature was 54, sun, windy. Great day for a lonesome run. Maintained 9 minute miles for the distance. This was an easy road run. Tomorrow morning will run at Mohican on trails doing the orange loop. Should be fun and running with a group of friends.

Catching Up!

2010-11-07T18:17:00.000-05:00

Sorry got a little behind, so here's a little catching up.
Nov. 4 (Thur.) ran 12 miles with Terri Lemke, Tom Patton, Dan Bellinger, and Cheryl Splain using the Exterra Trail course plus a little extra to the dam. Had a great run and good comardarie with friends while we ran a very tough course. This was 32 for 12 milers this week.

Friday was an off day, not that I wanted to but was to busy to get a run done.

Saturday did #3 12 miler at Mohican on roads. This was a tempo run so ran 2 miles easy, 8 miles tempo and finished with 2 miles easy. Nice day and a good run.

Sunday did a easy 3 miler at Mohican on roads, nothing special. Just got it done.

Next week, starting tomorrow 3 X 15 miles. Go Go Go!

Kokosing Gap Trail 12 Mile Run

2010-11-03T17:32:00.000-04:00

Headed down to Gambier (Home of Kenyon College) to do my first of 3X12 mile runs.
A beautiful day with the temperature at the start around 42, sunny and a bit of a chilled breeze. I decided to take off towards Mt. Vernon going 4.5 miles and returning. From my starting point at Gambier, I headed towards Danville, about 1.5 miles out and returned. Nothing fancy, just a nice consistent run, enjoying life.
This would count as the road 12 miler.
Mike K. was supposed to run with me on Mohican trails this evening. I have not heard from him so he is probably flying somewhere or chasing some young lady. Tomorrow morning 12 miles on Mohican trails.

Bigfoot 50K Trail Race

2010-10-28T18:04:00.001-04:00

Ok I did it, I am all signed up for the BIGFOOT 50K at Salt Fork State Park near Cambridge.
The race is on December 5, 2010 with three 10.2 mile laps. Also dodging deer slugs as it is hunting season.

Wednesday, I did my 3rd 10 miler in three days doing a tempo run with 7:50 miles. Actually felt good.
Today I took off, I guess it was a day of rest.
BIGFOOT 50K AND 3-PERSON RELAY | TRAIL 50K AND 3-PERSON RELAY

Running in the Wind.

2010-10-26T17:58:00.000-04:00

Wow, 67 degrees and the wind blowing it was time to do my 10 miler. Changed from the tempo 10 to the trail 10 due to the high winds.
The trails were abandoned so I had them all to myself. Ran the North Rim Trail in Mohican to the Mountain Bike Trails. The direction I went meant the updhills were numerous in the 1st 5 miles.
The trees were swaying and the leaves were falling to the ground making it difficult to see the trail.
My legs were tired from yesterday and when I finished this run, they were screaming.
Anyhow, the 10.1 miles was done with the 2nd 5 miles faster than the 1st 5 miles.
I don't know how many more nice days we are going to have left but do hope for a few more.
Tomorrow will be the tempo paced 10 miler...........
Betty walked 4 miles today, job well done.

3days, 10 miles.

2010-10-25T17:57:00.000-04:00

Today I started week #2 main workout: 3 days @ 10 miles each day.
1st 10 was on road with a mile of trail. Pushed the pace even though it seemed an effort. It was very windy and rained about half the run.
Tomorrows 10 will be at tempo or faster pace for 8 miles.
Wednesday's 10 will be trail.

I did run 5.5 miles on trail Sunday. What a beautiful day and probably won't see many more of those for a while. The run was great and with nice weather I could not slack off.

Bryan Derr is the only runner I have left on cross country. The boys team had 5th place at districts with the top 4 teams moving on. Bryan will be running at 11:05 AM at Boardman High School this Saturday for D-III Region meet.

Tempo Run - Thursday

2010-10-22T18:47:00.000-04:00

10:30 AM, I went down to Mohican and did an 8 mile tempo run using the 1st mile to get the hear rate up and keeping it there for 6 miles and using the last mile to bring it down.
The day was perfect 47 with sun and some wind. The 1st mile was road and the 2nd and 3rd was also road , but the next 4 were on trails. Using trails makes one feel like they are flying while trying to keep the HR in tempo range. The Max HR was 160 with the average at 153. About right for a 60 year old.
All in all a great run completing the 3 daysX 8 miles for week #1.

Today I decided to take off, but will run 3 miles tomorrow. On On1

Begin 50 KM Training Plan

2010-10-20T14:30:00.000-04:00

After the 5k on Sunday, my plan is to begin training for the Bigfoot 50k Trail Race at Salt Fork State Park on December 4, 2010.
Here's the basic version of the plan:
Week 1: 3X8 miles (Road, Trail, Tempo) on three consecutive days.
Week 2: 3X10 miles (Same as above).
Week 3: 3X12 miles (Same as above).
Week 4: 3X15 miles (same as above).
Week 5: 3X18 miles (Same as above).
Week 6: 3X20 miles (Same as above).
Week 7: Taper to race day (Not the Terri Lemke method).
Week 1 so far: Monday ran 5 miles on road and trail at a good pace. Felt great.
Tuesday ran 8.12 miles on road at a good pace, almost tempo.
Wednesday ran 8.7 miles of trails at Mohican. Another good run.

I will take one day off this week, probably Saturday. Exciting times, can't wait for Bigfoot.......

He lives!!!!!

2010-10-19T09:47:00.000-04:00

Yes, I know, it has been a long long time but here I am back posting and hopefully I will continue to keep all up to date on my training and adventures.
So what have I been up to since my summer western adventure to get states. Well I have been training and wanted to loose some unwanted pounds, so I started to watch my calorie intake and focus on a 5k race held locally in Loudonville....Mohican 5K.
Training went well and I thought I was in 22:30 shape for the 5k when all was said an done. I also lost 15 pounds making for a lighter version on DON.
I ran the course three times prior to race day to get a good feel for the course and figure what my strategy was going to be for race day. So the course starts on a road and travels about a half mile to a paved bike path. Get position before entering the narrow bike path and run a 7:20 pace through the whole race. There are two small hills/upgrades around a half mile and 2.9 miles. So how did things go............

Mohican 5k, Loudonville, Ohio
October 17, 2010
Got up at 6:30 AM and began my preparations for the race. Drank two cups of coffee and ate bowl of oatmeal. Got dressed. It was a little chilly outside with temperatures in the low 40's, with no rain or wind.
Perfect weather for a race.
Headed to the registration area and picked up my race packet, chatted with a few friends and began my warm up routine. Half mile run, form running and stretching. Drank some more water, ate a GU and headed to the start line. Travis Price, one of my cross country atheletes was there, Don Conrad, Y Running Club member and numerous friends.
9:00 AM the race started promptly after a few words. I do what I normally do in a 5 km, I went like hell with a 6 minute pace according to my garmin. I held this for a couple of tenths of a mile and got into my race pace of 7:20. I had good positon heading on to the bike path and it was not crowded. Past a few more runners going in to the mile (7:15). Heading to the turn around at Morris Motors, I was past and I past runners.
Made the turn around and headed to the 2 mile mark with a time of 14:56 (7:41 mile). Here's where I made my mistake, I got into a groove and followed another runner who was going what I thought was an acceptable pace. A quarter of a mile later I looked at my garmin and saw I was traveling about 8:10 pace, dammmmm!
So I picked up the pace and went into low 7 minute pace again.
While on the hill/upgrade at 2.9 miles a runner past me. I hate when this happens, I really hate to have anyone pass me on the last mile. And this guy had lots of gray hair.......he must be in my age group. So we crested the hill and I exploded and sprinted into the finish. Last mile was 7:41 and last one tenth was 0:38 all good for 23:20 (7:30 pace).

I got 29th overall out of 132. 1st in the 60 plus age group. The gray haired guy who passed me and I re passed got 2nd AG, 8 seconds behind me. 3rd AG was around 24:00.
All in all, quite pleased. Only wished I had not taken a vacation around two miles.

Now what. Time to train for a 50k trail race. We begin today. More later.........

#46 Bighorn Mountain 50 KM, Wyoming

2010-06-20T19:49:00.001-04:00

At 8:17 AM the Bighorn Mountain 50 km race began. It was daunting be out in the mountains with a portable village set up for the Dry Fork Aid Station. The Dry Fork will be visited by the 100 mile race twice, the 50 mile race once, and the 50 km as a start and again as an aid station.
The day was cloudy and a nice 41 degrees at the start and only got better as the day went on.
At the start we were at 7,100 feet elevation and within three miles were at 8800'. Lot's of snow at the higher elevation, but the views were spectacular. Of course from the top we plummeted down the mountain to around 6,400' to the Kern's Cow Camp Aide Station at 9 miles. This is the common point for all the races heading to the finish.
From here we headed back to the Dry Fork A.S. (14 miles) on a different trail. From the Dry Fork we ran upward for several miles, then down to the Upper Sheep Creek at mile 19 (7420'). Note the wildflowers were in abundance. Now the next A.S. is at 5,025' and 24 miles. One would think this will be a great down mountain run, NOT. We ran fairly level for a mile until arriving at the "HAUL". The HAUL was a straight up the mountain for a good 1/2 mile. I was crawling and gasping for oxygen with my heart rate a pounding and my head a thumpin. I had to stop half way and sit and rest. A fellow runner came by and told me it was all down hill once I got to the top....Right.
He was correct and we plunged down to Lower Sheep Creek A.S.
From here we continued to drop elevation all the way to the finish line: Tongue River Trail Head 26.2 mile - 5025'), Home Stretch (29 miles - 4250'), and the exhilarating finish at Scott Park in Dayton (31 miles - 4150').
I consider this a very tough course, however the beauty of the course has to be one of the greatest I have run.
Of the trail races I consider as the toughest, Mountain Masochist Trail 100, VA; this one would be a little tougher and I would think the 100 version of the race would be a challenge.
It was a great feeling finishing this race in 7:54:38 for 90th of 160 overall and 3rd/7 for 60-60 age group. Again, 1 short of an award.

If you love trail running this is a must.

Estes Park Marathon Not this Time!

2010-06-13T16:29:00.002-04:00

7 AM the Estes Park Marathon started in a torrential downpour and temperatures at 40.
The course went uphill for about a mile. My lungs told me this is what elevation is all about, however as soon as we went downhill it felt much better.
It continued to pour rain and I was getting really chilled by 4 miles. The scenery is beautiful and probably without all the low cloud cover it would have been even nicer.
I continued on and kept getting colder and shivering so at 9 miles I called it a day. If only the rain would have stopped and the sun would have popped out things may have been different.
So it's 2 for 3. I guess triples in a weekend wasn't for me.
Sorry no pics today, just picture lots of rain and cold.
Next week will go for #46 at Bighorn Mountain Trail 50 KM, WY.

#45 Bear Lake Marathon, Utah

2010-06-13T16:11:00.006-04:00

After a 26.2 mile bus ride, we started the Bear Lake Utah Marathon at 6:49 AM. The 1st 9 miles was all into a head wind with temperatures at 40. From that point on it rained and stormed and had severe winds. At a point I wanted to put my garbage bag on, but the wind was so strong it kept me going. However at some point it was in front pushing making the run like going up a cliff. Finally we made a turn out of the wind, still had the rain and the only section on a dirt road or should I say a mud pit. After getting off the mud road we turned to head north to the finish. The 1st three miles of this section was up hill, but the last three was downward.
This was tougher course then the Friday version with lots of hills. In fact they started the race using the toughest section of Friday's marathon, the end to the finish. 5:45
All said it was a tough day and was glad it came to an end.
Now to shower,eat, and drive 8 hours to Estes Park, Colorado for the Estes Park Marathon. Betty will be helping with the driving, thank goodness.

#44 Bear Lake Marathon, Idaho

2010-06-11T16:28:00.009-04:00

6 AM we started the marathon in Garden City Utah. The temperature was 40, but pleasant. We basically ran 13.25 miles north and made a turn east for 6-7 miles and headed south to the Bear Lake State Park for the finish. Temperature at the finish was 50. Had a head wind for the first 13 miles then tail wind for the rest. I found my only problem was a high heart rate during the first 8 miles. To high, but a fellow runner I caught was using 4 minutes running with a 1 minute walk to aid him with the same problem. So being hard boiled and all, I used 6 minute run with 1 minute walk. It worked and my heart rate drop to a comfort range and I was able to coupe with the altitude. The last 5+ miles were the toughest with lots of hills, so I improvised by taking the 1 minute walk on the uphills and if we were going down then it had to wait. Interesting the the finish was uphill. Sounds like Rob Powell laid out that course. Any how I finished and after an ice bath and a quart of chocolate milk, am ready for tomorrows Bear Lake Utah Marathon. Let the fun begin. Attached are some glossies of me and spots on the course. I really liked the shoe house.
Betty has been a great help with my success.

Bear Lake ID & UT.

2010-06-10T18:39:00.005-04:00

Made it to Bear Lake around 1 PM their time.
Since we mad it early decided to look at both marathon courses.
It is beautiful here but storms are rolling in so weather may be poor for both.
The photos are from the finish area on Bear Lake ID and the start of Bear Lake UT.
Also one out the window of our B&B Bluebird Inn.

Westward Ho!

2010-06-07T16:31:00.003-04:00

The car is packed and tomorrow will be time to hit the road for my adventures with the three marathons in three days. Friday is Bear Lake Marathon, ID, Saturday is Bear Lake Marathon, UT and Sunday is Estes Park Marathon, CO. Oh my!!!!!!! So I will keep you up to date on my travels and how things are progressing. Hope to have 800 miles driven tomorrow.

Back in a Flash.

2010-05-09T09:12:00.002-04:00

So after a long absence I am back. How time does fly by.
It seems I stopped by to review what I last posted and noted my plans for the beginning of the year. As things go in life my plans have not been met. However, we will plug on as I have entered the four races in June and will do those races no matter the preparations I currently have attained or haven't.
So the races planned are Bear Lake Marathon, ID on June 11th; Bear Lake Marathon, UT on June 12th; Estes Park Marathon, CO on June 13th; and Bighorn Mountain Trail 50 km on June 19th.
This coming week I will do a simulation of three marathons in a row or a close as One can by running 25 miles on Tues, 25 miles on Wed., and 25 miles on Thurs. I will keep you posted on how that goes.
Since January I did get the Mohican Trail 100 course measured and course description completed.
Indoor Track was concluded with three of my high school athletes going to the Ohio High School State Indoor Meet at Akron University.
And currently Outdoor Track is winding down with conference this week and next week the District Meet at Norwayne High School.
It is also a time for preparations for the Cross Country season coming this fall. It's a continuous circle.
I will be reviewing my options for coaching this coming year, it may be time for new and fresh life to be given to these athletes. Later..........................................

Time is Slipping By.

2010-01-11T17:56:00.002-05:00

It seems like forever since I last Blogged. Why....Facebook. It is a quicker and instantaneous process. So should I abandon blogging or keep on doing it? Interesting dilemma.
I like using this format to discuss my race results, but what about the in between times.
I guess I will continue and with that what if anything have I been doing.
I run and sometimes I run with friends and sometimes I run with my running clubs.
A training plan was put in place as of January 3, 2010. I have been following it also.

With state #43 completed, I hope to complete 5 races towards my 50 states this year, with most being done in June. I do want to be in shape to complete the races and be respectable.
So the plan is mileage running with 1500 miles by June 1st.
Weight training has been incorporated two times per week and upper body workouts/abs three times per week.

Plan on losing 30 pounds by May with 5 pounds already gone.

Now you probably think this was my New Year resolution, not. My resolution was to stop biting, chewing, molesting my finger nails. I haven't thus far and I may have to trim them soon.

Currently coaching Indoor Track and that has been going very well. The teams should do well this year. Hopefully several to state.

Mohican Trail 100 course should be finalized soon. Need to measure one section and it can be announced. Of course the snow must go away.

So there we have it and I will try to be more diligent in the future.

#43 and More

2009-11-21T14:04:00.002-05:00

Last Sunday I ran the RI 6 hour Ultra in Warwick, Rhode Island. This race completes my 43rd state. The photo was me reaching the finish line near the end of 6 hours. Of course in a 6 hour event the finish line is relative to the number of loops one makes in the race.
The course was a 2.7 mile asphalt loop in Warwick City Park. The park was beautiful not counting the cloudiness of the day. So the goal was to make as many 2.7 mile loops before resorting to the 0.9 mile short loop when time is a factor and one can no longer make the long loop.
At 8:00 AM the gun goes off and the runners charge forward. There were 67 ultra runners and 29 relay teams. My concern was not the relays, but how do you know whose who. Who cares, my goal was to get to 50 km mark. Well actually my goal was to go 33-35 miles, but was modified after the first loop. It seems that the course was hilly after 1.25 miles. Not major hills but enough to add about 50 feet of climb per mile. So around and around I go, getting to talk with several 50 staters and then listening to my MP3 player. Time actually slipped by quickly and then I hit the marathon point with a time of 4:50:24, so at that point it was official, state #43. However I did pay for a full 6 hours of running so I wanted my monies worth, so onward I went. Upon finishing loop #11, I did not have enough time to do another big loop, so opted for two of the 0.9 mile small loops. Officially I finished with 31.495 (5:57:45) in 45th place.
The race was well run and the race organization is to be applauded.
The trip went pretty uneventful, other than all the rain on Saturday. If that rain would have been on race day, runners would have been slowed. As it was the winner completed 51.323 miles. That is amazing.
My next state will not be until June of 2010. My plan is to go west and knock off 5 states.
If I am able to pull this off I will run the following schedule: 6/11 - Bear Lake Marathon, ID; 6/12 - Bear Lake Marathon, UT; 6/13 - Estes Park Marathon, CO; 6/19 - Bighorn Mountain 50KM, WY; 6/26 - Pacific Crest Trail Marathon, OR. So that would be #44, 45, 46, 47, & 48. That would leave North Dakota and Washington. On On!

Triple Mudman

2009-10-25T18:26:00.002-04:00

Cross Country - Districts

First of all both my boys and girls cross country teams are moving on to the region meet next week. The boys placed 3rd and the girls tied for 5th with us losing out on the tie breaker, so sixth.
I was pleased my #4 girl who was out with flu all last week was able to toe the line with her team. She said to me she would not be at top form and may not hit her normal times. You got to love them. My response was 'all you have to do is be in front of our #5 girl and we should move on. She did and the team did. She can show her stuff next week. Bryan Derr was 2nd and Jace Wolford was 8th to qualify as individuals for the boys. Hadley Greer was 13th and Andi Van Sickle was 22nd to move on as individuals. So fun for the coach who gets to torture at least one more week.

Triple Mudman:
1st race (Saturday, 10/24): Night Time Time Trail on a tough 5 km course.
This was a neat race with runners taking off every 10 seconds. My goal was to run like crazy and hold off any runners trying to pass me. 4 passed me in the 1st mile and I passed 3 in the final
2.1. This was an exhilarating run in the dark with just a head lamp. Wow.
I am glad I ran the 6 hour race several weeks ago. It was the same 5 km course. There are some tough sections and turns. Knowing the course aloud me to prevent any face plants, as some did. No one was injured or died during this run. I came in 44th, time was 29:42.

2nd race (Sunday 9:30 AM, 10/25): Steeplechase on log strewn, hale bale obstacles, and mud pits, and even ropes strewn across the trail. Different 5 km course and very challenging. I decided to go after this 5 km and try to do well. I came in 39th, 32:54. Don't laugh at the time unless you went through the course.

3rd race (Sunday 11:00 AM, 10/25): 10 Km Cross Country race. The first mile and half were the most challenging as it was in pasture that was muddy and ankle twisting. They mowed it, but I think they should have left it alone. The rest was trail. My legs were tired, but I pushed until the 4th mile when my gas tank ran a little low causing me to walk up the hills. I did not wait for the results of this race or the outcome of the Triple Mudman. They will be posted on the site: Mudman tomorrow.
I recommend this race as it was fun, friendly, and challenging. Be brave, be a Mudman!

Districts and the Mudman Triple

2009-10-23T18:12:00.003-04:00

Low and behold I am writing a blog after too long an absence.
I have been running and training for the upcoming Rhode Island 6 Hour Ultra to be held on November 15th. This will be my 43 rd state and I am looking forward to the event and format.

Districts are tomorrow for my cross country teams. While injuries and sickness have plagued the teams all season we are hopeful they both can make it to the next dance, Regional s at Boardman.
If only my 3rd runner boy wasn't injured (not running) and my 4th girl wasn't sick (running) and 5th girl not injured (running) we would obviously do much better. We still should make a strong showing either way.

Mudman Triple will be run on trails and whatever else they can find to make a sloppy day of it.
The races are run at Kenyon College at the BFEC Education Center and the Observatory.
Saturday night there will be a 5 KM Time Trial in the dark on hilly trails. Headlamp is required.
I hope I make it in time from the district meet to be held at Malone College.
Sunday morning are two races.
The 1st is a Steeplechase 5 km. More mud and water and trail.
2nd a 10 KM trail race.
Do all three and your a MUDMAN.....not MADMAN!
Will report on all of the above.

Also, I thought I would put up a photo just for the heck of it. Mansfield Y Running Club, enjoy.

Clarence DeMar Marathon - #42

2009-09-27T16:50:00.002-04:00

Well it is in the books.
Today I ran the Clarence De Mar Marathon that starts in Gilsum, NH and runs to Keene, NH.
I got up around 5 AM and headed to the finish line at Keene College to be bused to Gilsum.
The rain was coming down on my way over to Gilsum and continued all the way through the marathon.
This is a nice marathon that runs through some beautiful areas of New Hampshire. Along forested rivers and streams. Up and down hills, some large and real workers.
My plan was simple get to the finish line. I did!
Next was to run the first 16 miles in under 10 minute miles, I did !
The last I hoped to keep my remaining miles around 10:30 miles, I did!
My time was benefited by running sub 9 minute miles for the first 6 miles.
I felt great to around 18 miles when my current problem flared up (back). After suffering for a while I took a naproxen tablet at 21 miles. There is a long steep hill after 22 mile marker, so I was glad I took it.
I met some nice runners out on course. Lou and I ran in to the finish. We talked about many subjects including running, he's a teacher of middle school students, and of course finishing.
I would recommend this race as well run and a very nice act.
My finish time was 4:28:46 (not official).

Powder Mill Park

2009-09-25T21:13:00.002-04:00

Made it to Rochester, NY for the night. Found a nice park with trails called Powder Mill Park.
Betty and I walked for about a mile, then I went out for a three plus mile run. Just ran time, but did not want to over do it.
Planned on 3 miles or around 30 minutes, but getting slightly off course added a little extra time. Tempts were 59 and a stiff breezes. Nice trails, and very few people out and about.
Tomorrow Keene, NH and Sunday run the Clarence DeMar Marathon. Later............................

15 miles and the back felt great.

2009-09-18T18:42:00.003-04:00

I ran 15 miles at Kokosing Gap Trail near Gambier. I have been having lots of back pain of late, but today I did well and no problems. That's good news since I will be doing a marathon next week. Yes, the Clarence DeMar Marathon, Keene, New Hampshire.
On Sunday I did the Odyssey 6 Hour Run at Kenyon College. This race was off road, trail and cross country style course. A beautiful setting and a well run event.
The problem was I had major back pain within 5 miles. I trudged on and did a pitiful 24.8 miles. That gave me a nice 4th overall out of 42 entrants. However I was super chicked by Terri Lemke and Kim Boner who were 1st and 2nd. The 3rd place went to another male runner who ran the same distance as me, he just went home a few hours earlier than me.
Congratulations to Terri and Kim for a nice race as they never looked fatigued.

My cross country teams had a good day last Tuesday winning both boys and girls races at our home tri-meet. Bryan Derr performed well, as always with a new course record and an another win. Hadley Greer smoked the girls and is now finding her winning ways. She just a freshman, but acts like a junior high kid. So there is hope for her.

Ice Cream

2009-09-11T09:12:00.003-04:00

Summer has been great for running and increasing the training, but the quality was not there. The other day a person close to me indicated that I may have gained some extra pounds. Low and behold the scale confirmed this outrageous fact.
While my training miles have increased so has my intake of ice cream. Summer is a time of ice cream and apparently I have partaken of one to many belly busters at Stake Shortstop.
So what to do......calorie count has begun again in earnest as I have a marathon in a little over 2 weeks. As anyone can figure this won't be a PR, but a completion for state #42. My focus race will be in November, the Rhodes Island 6 Hour Ultra. So I must lose 20 pounds by then and get much faster. No more ice cream, dam!!!!!!!!!!!!!!!!!!!!!!!!!!!
Sunday I plan on running the Kokosing Odyssey 6 Hour Run near Gambier, Ohio. It is all on cross country course so I will use it as a long training run with the 1st half marathon at a fast pace and survive the remaining distance from there on. I would like to go at least 27 miles.
Fact: 1 Belly Buster = 1200 calories; the same as 9 Sam Adams.

Cross Country has been going well, the boys won an invitational last week, the girls came in second. Since then my #3 runner got injured and is hurting the teams scoring. Hopefully he will be better and we can back to our winning ways. The girls are looking strong, so thing are looking up for the end of the season.

Facebook is killing me.

2009-08-31T07:38:00.002-04:00

It seems like it has been forever putting up a post. I have been real tardy about keeping blogs up to date and surely can find many excuses as to why. Actually it comes down to Facebook. Every time I am on line, I check out my Facebook and get stuck there. I really enjoy it, but your life can flash before you.

The other things in life that seem to go by fast are cross country in which we have our second meet tomorrow, Crestview Invite. Last Wednesday we were at Northmor Invite. The boys were 4th of 12 schools with Bryan Derr winning. Second place was in our grasp and with some fine tuning we will be a better team. The girls had a good day placing 7th of 14 schools. With a young team, many errors were made and easily corrected. Hadley Greer placed 5th overall and is much better than her placing. Hadley should have a good year.

Running: I am still preparing for Clarence DeMar Marathon in Keene, New Hampshire. It won't be a great performance as my training is not at optimum. But I will attempt a respectable time in going after the 42nd state in my quest for the 50. Then in November it will be my focus race, Rhode Island 6 Hour Ultra, state 43.

Canalway Classic 5 KM and much more.

2009-08-15T12:20:00.002-04:00

Today I went and ran the Canalway Classic 5 KM race in Navarre, Ohio. This is a very nice race and a fast course. I began doing this race several years ago as part of the Subway Challenge Series and fell in love with the race and course. The field was large with 415 runners finishing. My time was not stellar but is was what it was a 25:06. I had problems breathing in the first mile which was due most likely to the high humidity. After the first mile I kept passing people so I thought I was doing fine time wise, but the second mile was an 8:29, so I know I fell way off pace. I continued and still passed runners not to be passed and did this all the way into the finish. 177th place overall. 128th of 201 men. 10th of 20 in my age group.
My one H.S. runner who ran did a nice race with an 8th place finish, 2nd age group. Jace Wolford ran 17:31. Job well done...................

I have been running with my high school cross country team, meaning a harder workout for me over last year. I did get some good runners out this year and it looks to be an exciting year.

Last Tuesday night I ran with the Mansfield Y Running Club doing the Woodlands Loop. Very nice area to run and good company. I ran the 4 miles with Joe Crawford who attempted the Burning River 100. He had a good race, but his feet became very sore and blistered and thus his demise. Joe will definitely get this distance in no time. Congrats Joe.

On Top of Things.

2009-07-26T08:25:00.002-04:00

Well so much for my weekly reviews of my training. I last left you with my stellar training from week #1, now I am starting week #4. So what happened to week #2 & #3. Let's review quickly so not to bore you.
Week #2:
7/13 Repeats of 3X1 mile @ 7:59 Total of 8 miles.
7/14 3.8 miles with the Mansfield Y RC, Woodlands Loop. Good company and Mexican
food after.
7/18 Ran a 5 km cross country race at Camp Mowanna in 25:03. Not to bad for not being in 5k
shape. Very hilly!

Week #3:
7/19 Ran 12 miles with the Mansfield Y RC in Lexington. Betty walked 5 miles also.
7/21 Did a tempo run of 6 miles. Max HR 164, average 148.
Also, down to 140 lbs. from 154.
The big things to occur were the Half Blood Prince and the Tour De France.

Week 1

2009-07-13T09:15:00.001-04:00

A review of week 1 of my twelve week program for marathon training. The focus marathon will be the Clarence DeMar in New Hampshire on September 27.
Weight starting: 151
Weight today: 145

Sunday: 5.5 miles on trail. Great fast run.
Monday: 5 miles, road.
Tuesday: 5.5 miles, trail.
Wednesday: 2 mile warm up, 5X800 at 5 km pace, 2 mile cool down.
Thursday: 5.2 miles.
Friday: Rest day.
Saturday: 7 mile road run with 3 miles at tempo pace (HR. high 161, range: 145-161).

This coming week has two interval workouts plus an 18 mile run. Race a 5 km on cross country course this coming Saturday. Run through the Pines, Camp Mowana, Mansfield.

The Beat Goes On!

2009-07-02T09:57:00.002-04:00

After the Mohican Trail 100, or lack there of, I decided to reassess my plans for future runs.
Only making it to the 37 mile mark of Mohican was a real disappointment. Should I go after another or be satisfied with my past 100 mile accomplishments.
What are my goals for the future? Well to be honest 100's are not on top my list, so what is? Getting 50 states and DC are my #1 goal. So it is time to keep the focus on states 42-50 plus DC.
So that's the plan and once it is achieved it may be time to look at other goals for the future.
I will begin my 12 week marathon training on Sunday, July 5. The fall marathon I am preparing for is the Clarence DeMar Marathon in Keene, New Hampshire (#42).

So for some near term races I will do a couple of 5 k's and a 1/2 marathon:
7/18 - Run through the Pines 5 km cross country
8/15 - Canalway Classic 5 km
9/12 or 13 - Find a 1/2 marathon
9/27 - Clarence DeMar Marathon
11/15 - RI6hour Ultra (#43).

My weeks after Mohican have been maintenance or 5/5/3/3/8/5/off or 31 miles/week.
Next week things will gear up with two tempo or greater workouts.
Sun. - 5
Mon. - 5
Tues. - 2+(5X800)+2
Wed. - 5
Thurs. - 7(3@tempo pace)
Fri. - 5
Sat.- off

Let the fun begin....................................

No Bone Showin, Just a Big Fat DNF..........

2009-06-23T15:12:00.002-04:00

Mohican Trail 100-Saturday-June 20, 2009.
I got up at 3:45 AM, dressed, ate and headed down to Mohican Wilderness Campground for the start of the Mohican Trail 100. The excitement and the charge in the air with 200 runners milling around for the start of the races.
It was already 78 degrees with very high humidity.
The race started promptly late and after 5:00 AM.
Off we went running into the dark abyss. I chatted and ran with several friends over the first four miles. Terri Lemke who was 2 nd female and Mark Carrol, made it to 80 miles. At the 1st aide station I was 2 minutes off. Hmmmmmmmmmmm, must be the humidity. Got to Rock point (10 miles) and was 4 minutes off. I thought I was running well and should have been ahead of my goal at this point. Now the trails begin. I ran the 1st portion fast as I knew it was good downhill. Before long a started to get severe back spasms. Hmmmmmmmmmmmmmm.
Made it to South Park and the to the Fire Tower and the Covered Bridge. Way behind schedule.
Hmmmmmmmmmmmmmmmmm!
My back was really hurting, but I knew I needed to get through the tough purple loop. This loop has very steep climbs, rocky, and many roots. I decided to walk much of this portion to give my back a break.
Got beyond 2 1/2 miles when I noticed a group of 7 runners pausing and then going to the left. The course goes to the right. When I got down there I told them the course goes to the right and one runner said are you sure. I said I laid out the course so I am going right and they proceeded to follow me. There were no markings at all through this section. Even worse was at the bottom of the hill before Big Lyons Falls. A horse trail crosses over our trail so the inclination would be to go right. This would be bad as it takes you the Bridle Staging Area, skipping 20 miles.
We all went straight. I know the only markings that were put there was lime. The heavy rains during the night washed the lime away. When we got back to the Covered Bridge I told the Aid Station Captain.
I then got my drop bag and proceeded to reload for the orange loop.
While preparing, Zack Tuggle appeared and told me he was at Butler 5km and Bryan Derr had won. Well this picked up my spirits. So off to the orange loop. My back was still hurting, causing me to slow. I got to the Hickory Ridge Aid Station where the Mansfield Y Running Club were manning. It was good to see many friends out there helping. I thought about dropping at this point, but decided to push on in hopes of the back spasms going away.
During to push to the Grist Mill, Charlie Danielson caught up with me. Charlie finished the 1st Mohican in 1990, I started but dnf'ed. We were the only two originals running on the day.
Charlie and I reminisced and told stories about other experiences. It was a fun time.
However, my problem was still with me and if relief did not come before the Grist Mill, I was dropping.
I told Charlie I would be dropping, but my wife who was waiting for me most likely would not give me a ride home. She said if I dnf'ed, no ride home.
Charlie said his day was done also. I told him she would give him a ride to the start/finish, but probably not me. Charlie said he would return for me and take me home.
A miracle, Betty did take me home after Charlie got to Mohican Wilderness.
37 Miles for the Day.

I have had back spasms 3-times this past winter. Early in the tough Mohican 'Forget the PR 50 km', two long training runs in Mohican. However, I have run several races in between these runs with no problems. My conclusion is the back spasms are caused by the fast downhill running I normally do. Mohican with much steeper hills must cause the problem. Or is it something else?

41st - Nebraska

2009-06-13T17:45:00.002-04:00

6:30 AM Somewhere south of Valentine, Nebraska the start of the 3rd Annual Sandhills Marathon begins. My goal was to complete the marathon for the new state and finish between 3:15-3:30.
One out of two ain't bad.
The morning actually started with the alarm going off at 3:50 AM. Getting prepared with some food, dress, and out the door to meet the cars going to the finish. They were leaving from another hotel at 5:00 AM. Left with the caravan to the finish line some 40 miles away. Once parking the car, got into the shuttle for the starting line.
A shot gun was fired and the 18-19 marathon runners were off.
Since I did not train to run a fast marathon, I felt slow was in order. A group of runners from the prerace meal the night before planned to go for a 4:15 marathon, so I was going to run with them.
After 3 miles I needed to use one of the porta pots on the roving trailer and sure enough it was sitting along the road at mile four. I took a good healthy dump, which did not occur a few hours earlier. Relief and out the door I went. Well the group I was with were gone and some other runners were now in front of me.
From this point on it was me and only me.
The course goes down this road of 25.6 miles and takes a side road to Brownlee, a small (really small) community. The road is single lane so if a vehicle goes by it basically go off the side of the road so not to run over us.
So I'm running along maintaining an acceptable pace when mile 10 comes along. A hill, big one!
It goes all the way to 13.1 miles. Wow! Now I expected some small hills as the maraTHON IS NAMED sANDHILL. This one went on forever. Oh well stop complaining, Don.
After the 1/2 marathon I started to slow slightly, but continued onward.
The sun was out and the skies were clear, but not hot. I plugged along to the Brownlee side trip.
Coming back from the turn around I saw my nearest competion. I little to close. I picked up the pace with 5 miles to go. When I got to 25 miles I noticed a runner ahead of me who was doing some walking. He was probably a 1/2 mile ahead. So I focused on him and pushed to the finish line. I almost got him, but just a little to much separation. My time was 4:39:19.
This is a nice, well run marathon. The weather was great and the day on whole was gratifying.
Nebraska, number 41.

Poised in the Sandhills

2009-06-12T20:47:00.002-04:00

I am currently sitting in downtown Valentine, Nebraska awaiting tomorrows start of the Sandhills Marathon.
The race actually starts somewhere else, but we will caravan to the finish at 5 AM. Leave our vehicles there and shuttle to the start. The start is at 6:30 AM.
This marathon is a small field with lot's of nice touches, making everyone welcomed.
The pre-race meal was great (spaghetti, salad, bread, cookies, and drink).
Getting up early in the morning will be the greatest challenge. I am looking forward to getting state number 41 in the books.
I will let you know how it went tomorrow.

Mansfiled Y Running Club

2009-06-01T10:37:00.002-04:00

Sunday morning I finally met up the Mansfield Y Running Club. Eight o'clock sharp a group of
10-12 took off for a run around the Woodland loop. There are several variations of the loop, varying form 6 to 7 miles plus.
I ran the whole distance with Bob S., club creator and editor of the club newsletter.
It was a cool morning perfect for running with clear skies and a stiff breeze.
We ran about 5.8 miles. Always enjoy the friendship these groups have and the many things we can relate to.

Great Day for a Trail Run

2009-05-30T22:22:00.003-04:00

What a day, 70's, sun, and a breeze. This is like heaven so why not do a trail run.
Of course Mohican is the destination and the orange loop plus is the trails.
My wife packed a lunch for when we finished, so she went for a long walk and I headed to the trails.
We actually did the run/walk around noon to avoid the mountain bike race of 100 miles.
So off I went heading to the covered bridge and about two miles in I ran into Mike K. who with his group are walking 24 hours of trails. He said all was well and we continued in opposite directions on our journey.
Today I was trying to mimic my race plans for Mohican Trail 100. So pace was everything and not being a speed demon even though the desire was there with such a nice day. Made it to the covered bridge under planned time, so eased up and headed onto the bike trail. I did force myself to walk some in the next 4 mile section. After three miles I heard these voices from behind me. It could not be mountain bikes as the course is in one direction at that point. It also seemed take a long time for them to get closer. But finally I heard a comment and a familiar voice. Sure enough it was some well known runners in the Mohican area. Regis Shivers Jr., Gabe Rainwater, and one other. We rain for 3 miles together discussing Mohican 100 and MMT 100. After three miles I realized I was running much faster than planned and let them slip away.

With 4 miles to go I noticed mountain bikers and signs directing them in the same direction I would be running. So the 100 bike race was upon me. Only they were going the same way as me.
Mountain bikes can be very quiet and heading down a steep hill can be treacherous.
So I kept looking over my shoulder and running fast when no bike was in sight and stopped when they flew by.

I did finish well under the pace I had planned, but circunstances had some to do with that.
In the morning I plan to run with the Mansfield Running Club from the YMCA.

Time to get some needed sleep.

Pineland Farms 50 Mile Race

2009-05-25T19:05:00.002-04:00

May 24, 2009 at 6 AM in New Gloucester, Maine I toed the line for the Pineland Farm 50 Mile Race. There were 84 on the line for the 50 miler of which 76 finished. I finished 70th in 10:58:45.
Also, but not that spectacular I was 2nd in my age group.

The Plan:
The race plan was to run this race as a training run for Mohican Trail 100 and not a full out race.
The first 20 miles was to be run at 5 mph pace and the remaining 30 miles at 12-15 minute miles. This meant I had to hold back and force myself to maintain a slower pace than I would have if racing.
I am hoping this will help me for Mohican.
I was under four hours for the first 20 miles, goal met.
The remaining miles averaged at 13:35 miles. This was a little faster overall then I wanted, but goal met.

The Trip:
Rob Powell came over to my house on Friday night to sleep over as we had a 7 A.M. flight out of Akron-Canton Airport. Rob has a major sciatica problem and it was quite noticeable on Friday night, as well as Saturday morning. He could barely get around and could not drive. Sitting was unbearable. We did make it to Portland, Maine with Rob taking many resting pauses as needed.
I felt there was no way he could run a 50 mile race on Sunday.
We did are packet pickup, ate at Olive Garden and checked into the Clarion Hotel. Rob laid on his back from that point on and through the night.
Sunday, race morning, we got up and Rob felt it was unlikely he could race. No lie......
Rob drove me to New Gloucester, Maine at Pineland Farms. Waited for the race to start and was heading back to the hotel for rest. He was coming back to see me finish after 10 hours.
I am not going to tell you what Rob did, you must read his blog to see the rest of this story.

My Race:
At 6 A.M. the race took off to run the first loop of 3.5 miles. Remember I am to run this at 10 minute miles. This location is beautiful setting with wide trails traveling through woods and fields around this stately farm. The central portion of the race looks like an Ivy League College Campus. Just an unbelievable setting.
I finished the 3.5 miles in 34:30, so pretty much on.
Now begins the three 25km loops. Every 5 km is marked making pacing an easy measure.
First time through no problem running around 12:30 pace, slightly faster than wanted.
Second loop, the 25 km race began and these fast runners were flying by like a 5km race.
This actually motivated me and I felt like running with some for short spurts, or at least till the hill were going up. Completed the second loop with 13:45 minute miles.
Now the third time through the start/finish line where large group of runners (25km/50km) were eating, drinking free beer, and celebrating and I had to proceed on for another 25 km. Now that is true mental preparation for a 100 mile race.
The final loop saw the skies clear and the sun in it's full glory. It did feel warmer. Now the only other runners you saw were the ones passing you in the 50 mile race or the ones you were passing. The plan was holding with 14:25 per mile pace and meeting the goal. I felt I could do this all day, which I will have to at Mohican.
On On.....I finished. Met my goals, talked to Seth and his girlfriend Francis from CT. Ran with Seth a year ago at Lake Waramaug 50 km. He is planning on doing Vermont 100.
Ate and drank beer with Rob, and Greg from Ohio.
Interesting story Rob had tell about his 50 KM race.

Achieved state number 40 towards the 50 States Club (Marathon or greater).
Now Mohican Trail 100 is awaiting.
Anyone wanting a well run race in a beautiful setting in Maine, this is a must do!

No Rhyme Nor Reason

2009-05-04T18:11:00.002-04:00

I find boring repetition a means of preparing myself for long run such as 100 milers.
So this week my goal is to run a 10 mile run every day until Sunday. On Sunday I will run a 25 miler. I don't know why but these kind of runs play with the mind and that is exactly what a 100 miler does. So it works for me. Let the fun begin.
Sunday 10 miles on Kokosing Gap Trail and today 10 miles in Mohican mostly trail.

Race plans:
5/24 Pineland 50 mile, Maine
5/30 No Frills Just Hills 6 hr., CVNP, OH
6/13 Sandhills Marathon, NE
6/20 Mohican Trail 100, OH
9/24 Clarence Demar Marathon, NH
11/16 Warwick 6 hr., RI

10 More Miles......

2009-04-30T18:59:00.003-04:00

Today was the last day for me to get in 40 miles for the 10 More Miles challenge. I did not do it today so I am out of the challenge. I would never have thought I would be undone by 40 mile run.
The challenge requires 10 miles for January and an additional 10 miles every month, so Feb. is 20, March is 30, and April 40 and so on till only one is left. That will not be me.

So I went out and ran 10 miles in Mohican as a conciliatory run and 10 more miles for the month.
My wife dropped me off at the Mohican Class A campground. I ran from there to the covered bridge and then to the dam. Had a good run going, then a downpour of rain began as I entered the Lyons Falls section (Purple). It rained hard and high winds all the way home.

So that's my end to April and running.

Forget the PR or I must be getting older!

2009-04-21T10:27:00.003-04:00

Sunday, April 19 started the Forget the PR at Mohican in what was a perfect day for a trail run.
Had my plan, put in adequate training, and was ready to go.
Rob Powell did an outstanding job organizing this event. Everything from the runners perspective was great. Volunteers where there to provide the assistance every runner needed to get the job done.
Every runner who toed the lined, finished.
So congratulation to all the runners who had an opportunity to experience a taste of Mohican.
Many thanks to all the volunteers who where there to help me have a great experience. And Rob Powell who took a chance by putting a race on for others.

Now for my race: I had set a goal of 6:15 for my race. This was based on my performance at Fools 50 Km two weeks earlier. I had ran the first 25 KM at the pace I had hoped for this entire race. The second 25 km was at my Mohican Trail 100 pace. My finish time was 6:47.
I know Mohican 'Forget the PR' was a tougher course, but figured I was up to the challenge.

From the start with all the girls screaming at us (memories from my high school days) to the first aid station at Hickory Ridge, I ran conservatively due to the two mile up hill and still got the the aid station ahead of schedule. By the way Mike and crew did a great job of 'Wizard from Oz'.
From Hickory Ridge to the Covered Bridge, I knew the course had more downhill, so I pushed the pace. I got to the Covered Bridge on schedule. The Mansfield Running Club, which I belong,
did a great job trying to make use think we were in some south pacific location but no sun. It was nice to see so many cheerful smiling faces.
The next section was going to be very technical and lots of elevation ascent to the Lodge. I did falter a little in this section getting to the Lodge aid station 9 minutes behind schedule. No concern much runable trail was ahead. From the Lodge to the Covered Bridge, I started to get back spasms. This in all my years running was a first. They were painful causing me lose what little running form I had. I did push on and it seemed where there were downhills my back would spasm more. I made it to the covered bridge losing more time and figured that my goal time was now gone, especially with the Covered Bridge to the Fire Tower section ahead (11 miles to go). This section was pretty much ascent all the way to the fire tower. This section was my greatest loss of time. Even though it was a beautiful section, it was slow going for me. I made the tower being 30 minutes over my goal time and with 8.5 miles to go, not much chance of making up that much time.
Kim 'The Trail Goddess' was captain at the fire tower aid station. She and her crew did a wonderful job and she even gave me drugs for my back (No not that kind!!!!). Kim did tell all the runners at the aid station I had something to do with the course at which time I was attacked. Due to the many punches I took in the back or the Nsaids, my back was starting to feel better.

Now back to the covered bridge via 4.5 miles of trail mostly descent. This was a good section for me. And was I happy to see the Mansfield Running Club once more before heading to the finish line. This journey was along the flattest 3 miles of the course. However the race director and only the race director can take credit for the final 1.25 miles. 300 feet of steep ascent took place at the beginning of this last 1.25 miles. Cruel and sadistic were my thoughts, and I have been know to do some of this stuff in my cross country workouts.
But at last the finish line and the conclusion of a beautiful day. 6:56:01----80 th place/128.
Nice belt buckle for my achievement and friendly faces at the finish. Again may thanks for a nice race and day.

I did go back out on the course for 1.5 miles to meet a good friend and pace her in to the finish. She just inspired me when I heard she was still running. Ruta Mazellis, director of the former 'Dan Rossi 100' stayed at my house the night before and told me her training was pretty much not. But she wanted to at least participate and get to the covered bridge the first time. I saw her heading to the Lodge on an out and back section. She was doing great and look well. I told her with 13 miles in she should finish it out. While sitting at the finish line I ask Rob Powell if Ruta had dropped.
He told me no one had drop. He called up to the fire tower and asked Kim if Ruta had gone through her aid station. She had. So back out I went and Ruta finished with a fine time.
Congratulations Ruta.....................................

Running in the Rain.

2009-04-14T20:13:00.002-04:00

This morning I went out for a nice 8 mile run. Perfect weather for ducks. Raining and windy.
But I needed to prove I could taper for the big run on Sunday - Forget the PR 50 KM at Mohican.
So I went and ran an easy 8. Felt great with the rain falling and the need to stay warm made me push just a little harder then I had planned, but hey it was great and I had a good time and run. So be it!

Fools 50 KM Trail Race

2009-04-06T06:50:00.005-04:00

April 5; I got up at 4 AM to pick up Rob Powell and Michelle 'Speed Demon' Bichsel at Walmart in Ashland. Got them at 5:30 AM and we head for the start at Pine Hollow in CVNP.
Nice to be there early as we had a prim o parking spot.
The excitement was in the air as well as a cool 31 degrees on a clear morning.
Approximately 200 runners toed the line as both the 25 KM and 50 Km races started at 7:30 AM.
My plan for the day was to run the first 25 KM at the pace I wanted for 'Forget the PR 50 Km' in two weeks (2:57/25k) and the pace for the Mohican Trail 100 (3:55/25k). I was doing pretty well through the 1st 25 k hitting all my time goals at each aid station. The 2nd 25k was better with slightly better splits through the aid stations. I thought I would have a race at the end as I had one runner on my rear and one just ahead of me. The one ahead had passed me a mile earlier, so I was determined to get him back. I pushed the last 3/4 miles and got ahead of both runners who were still close. So I pushed real hard to get an advantage going into the finish line. After crossing the finish, I turned to see who was behind me. No one for some time....Wowwww!
6:46:59 unofficial.
Michelle decided to do the 25k from the get go. Good choice on her part as Boston Marathon will be in two weeks. She did place 3rd overall and 1st female. Congrats Michelle!!!!
Rob was to do 50k, but bowed out at 25k. Now it was hard to see both of them lounging around at the start/finish line while I had to push through for another lap. It did cost Rob a beer at the Winking Lizard after said race.
While at the winking lizard much conversation was had. Some bolstering, some on the qualities of beer, and much gossip. I did not participate much in the later.
Nick was nice enough to bring a bottle of his current brewing. I can't wait to give it a try. I'm sure it is great. Many thanks Nick and it was nice to see you at the Fools.............................

8.4, Busy, Busy, Busy

2009-04-03T08:50:00.002-04:00

Thursday I ran 8.4 miles from the Loudonville High School to Mohican State Park Class A into the cabin area. With the return trip it was 8.4 miles. Nice run on a beautiful day-68, sun, and ample amount of wind.
Sorry for not keeping you all up to date on my running trials and tribulations, but it is either blogging to let you know how I am doing or doing it.
Visits to the doctors, track and training have me running ragged. And guess what the grass is growing, so one more thing going on the list.
So keep trucking out there and all will fall in line.

Sunday Fools 50 KM. Plan is to run the 1st 25 KM fast and trudge the last 25 km. This will be a training run.

Did You Miss Me?

2009-03-26T19:16:00.002-04:00

Well here I am. It is hard to believe that I can get so busy I have to decide whether to Blog or chat we the wife.
That's where I have been. My training while slightly wavering at times is pretty much on schedule.
Indoor track season ended last Saturday at the State meet at Akron University. I had two boys make the dance. Bryan Derr (10th grade) in the 800, running for 5th place with a time of 2:01.98 and Mack Taylor (11th grade) in the Weight throw with a toss of 46 feet 4.5 inches for 11th place.
Not too bad....................
Of course outdoor track has been in progress since March 9th.
As for the rest of my time it just flies bye.

Today I ran 8 miles of road.
I have been keeping my schedule so my mileage has been around 50 miles per week.
Two trail runs for training for the Forget the PR 50 km this weekend (15.05 & 23.?? miles).
So there you have it.

Actually, I figured I better put up a post since someone might take my blog away if I don't keep it up to date. I know this has happen in at least one situation. Josh 'The Pickle' Dillingham has been AWOL for some time. Recently, someone has been putting posts on his blog using his name.
However, look closely at the photos of this person. He looks like some mountain man whose been in the wilderness for years, obviously, not Josh who is a recent graduate of college, very clean cut and respectable.

Covered Bridge FA 50 KM

2009-03-08T10:40:00.002-04:00

6 AM at the Old Log Cabin in Mill Creek Park, Youngstown, Ohio; met a hardy group of runners for the start of the run. There was an 8 AM start which we planned on returning to go out with them.
It was a foggy 55 as we took off. Within two minutes it was pouring rain with thunder and lightning. I can remember all of us on a steel staircase within the 1s half mile of the run, when a big flash of lightning and a thunderous boom occurred. We moved rather quickly up those stairs.
The trails were clear of snow and ice, but due the the rain were becoming muddy and soaked pretty quickly.
Once at the Monkey Trail it was a slip and slide going up and sliding down in the mud. Once at the Covered Bridge by Laterman Falls we returned via trails along the west side of Mill Creek.
Once back at the log cabin we waited about ten minutes for the 8 AM group, then took off again following the loop back to the covered bridge via the Monkey Trail. At the covered bridge we had to run the Newport lake section twice (about 4 miles each time). The trails in this section are easier running but many sections were under water. The second time through I ran into one large deer. It was big and did not seem to concerned about getting out of my way. After taking a good sniff in my direction, he decided to yield. On I went.
Upon returning to the covered bridge, I continued on the west side trails to the old log cabin.
I ran about twenty mile pretty much on my own, occasionally seeing runners on the eastern shore.
At the old log cabin I prepared to go out for my last short loop. Headed out with temperatures now at 70 and foggy, but no more rain. The Monkey Trail was rather difficult to negotiate this time around. I took another spectacular spill in the mud and leaves for number 4 for the day.
Chugged up to the covered bridge and continued along the west trails back to the old log cabin.
I was tried and ready for the run to be done for the day. Finished in 7:43:28.
Got the chance to run on my birthday number 59.....................................

Covered Bridge FA 50 KM Fun Run

2009-03-05T18:57:00.002-05:00

Saturday is the 50 km fun run at Millcreek Park in Youngstown. I played there as a youngster and now I will play there as an oldster.
I am looking forward to the run. It should be fun and the nicer temperatures will be a bonus.
Plus there will be a few people there I know.

I have been keeping my training up, it is just life getting in the way to post. I now have Indoor track as well as outdoor track going on. Life goes on.
Today I ran 8 mile at Mohican.........nice!
Yesterday was mile repeats at the Wooster indoor track and actually hit my goal times. It's nice not being sick.

More after the 50 km.

Tempo Run

2009-02-27T18:32:00.002-05:00

This weather is driving me nuts. It's cold again and snowing. The snow is not accumulating thank goodness.
Today's run was 4.5 miles at temp pace or 153 Heart rate. I ranged from 144 to 163. I felt comfortable. With the warm up and cool down I had 6.67 miles. It was all done at the Wooster indoor track. Very nice temperatures there.
Tomorrow it will be cold with lows at 18 degrees. So the 3rd Forget the PR familiarization run should be like a normal run this winter. 23.75 miles...............................8 AM

400's at Wooster

2009-02-24T18:46:00.002-05:00

Went up to Wooster indoor track to do 2 mile warm up, 8 X 400's at 85% MHR, and a 2 mile cool down.
Now this work out hurt, but I was under my target times. My average was 1:43.
Total miles for the day: 6.37.
Thanks Michelle for the use of the image.

'FORGET THE PR' Familiarization Run #2

2009-02-21T14:49:00.002-05:00

8:00 AM the group running the 2nd familiarization run met at the covered bridge. The group included: Terri Lemke; Rob Powell; Mike Patton; Wayne ?, from Mansfiled Running Club (Sorry Wayne forgot your last name); Michelle Bichsel, and me.
We started from the covered bridge and headed to Little Lyons Falls. The trails were snow covered and very runnable. From the falls to the dam and up the big ass hill to the trail to the lodge.
At this point everyone left me in the snow dust and flew up the big ass hill. I was not concerned since I knew the course. I ran to the lodge, but did not see the others so they were in the loop by the lodge. This meant I was not too far behind them.
From the lodge via the Big Lyons Falls to the covered bridge.
After getting a little aid from my car I headed onward to the fire tower. I did not see the others, but heard them. I was probably 1 mile from the tower and that would put them about 1/2 mile on the other side of the tower. Or 1 1/2 miles ahead of me.
From the tower I headed to the bike trail and ran the next 4 miles on the bike trail to the covered bridge. Welllllllllllllllllllllllllllllllllllllllllllll over 3 hours for the 15.17 miles. Still not breathing well since being sick which slowed me some.
When I got back at the covered bridge all were gone. Michelle's car was there so she was probably running an extra 10 to 20 miles.
Glad it's done, wish I was feeling better.

200 Repeats

2009-02-20T18:23:00.003-05:00

I have been sick for the last week battling the sinus, upper respiratory crud.
I have put off this workout since Tuesday, but decided it was time to see how I am doing.
One mile warm up, then 8X200 at 40 seconds.
I had great speed through 2/3 of the interval, but lacked oxygen from there on. It was like running using one lung. The lung that was working burnt.
So the average for the 8x200's were 42.8. Oh well I still got them in at a respectable time.
Finished up with another mile cool down.

Tomorrow will be the second 'Forget the PR' familiarization run. 15.05 miles.

The Elongated Run

2009-02-19T18:31:00.003-05:00

Last night I received a call from Mike Keller letting me know he would be interested in running Mohican today. I told him my plans for 8 miles and he thought that would be great.
We started at the starting line for the 'Forget the PR 50 km' in Mohican S.P..
From there we ran to the trails in howling winds and no visibility towards the trail to the covered bridge. Ran 4 miles in new snow along the Clearfork of the Mohican River. It was beautiful, but cold being 20 degrees. Once at the covered bridge we were to head back to the start, but Mike wanted to elongate and not truncate the run. So we fast paced to the fire tower (2.5 miles).
Once at the tower Mike braves the elements and in the Art Moore tradition, climbs the tower.
Upon returning to terrafirma we headed to the covered bridge and then ran back to the start.
Nice adventure, plus added an additional 5 miles on the day for 13 miles, Mike gets 13.1.

Hacker 5

2009-02-16T18:43:00.002-05:00

Ran on the B+O Trail out of Butler, Ohio. Ran 2.5 miles out and of course had to return.
The run was nice with a stiff breeze. I did a lot of hacking as I must be getting some type of bug. It seems it is in my right chest. Tomorrows workout will be the true teller of pain. I will be doing 200 meter repeats. Then we will see if I cough out a lung.
Also, did my ab workout. Abs on Mon, Wed.,& Friday. Weight workout on Tues. & Thursdays.

'Forget the PR' Familiarization Run #1

2009-02-15T18:38:00.003-05:00

Today I was meeting up with runners doing the first, yes the very first, 'Forget the PR' familiarization run #1. It would be 15.45 miles. I also needed to get a 20 miler in for the 10 more mile challenge. So I decided to be down at Mohican at 7:00 am to get an initial 5 miles in before the other runners showed up. I did and got back in time to have a glossy taken of the group and off we went for another 15.45 miles.
The others that were there today included Terri Lemke, I coached a couple of her sons in track and one in cross country. Rob 'Race Director ' Powell, Michelle 'the rocket' Bichsel, Dan Bellinger, and Ron Dukes.
We started at the Pavilion at the Class A campground, Mohican S.P.. We proceeded north to the Mountain Bike Trail and followed it to Hickory Ridge. There were lots of trees down on the trail.
We all made it to hickory ridge and from there the group took off and left me in the dust to run all by my lonesome. I ran on the the covered bridge where the #2 aide station will be during the race.
I waited to see if Ron Dukes would appear and I would run with him to the pavilion. After 5 minutes I decided to move on along the river for the last 4.25 miles. It is always so beautiful running through this section of trail. Once back at the cabin area the trail follows the 'North Rim Hiking Trail' for one mile, then plunges down to the class A check in for a 0.25 mile to the finish.
It was a rather slow run for me probably due in some part to the trees down on the trail.
Ten minutes after I was done, Ron Dukes finished.
All in all a nice run.

Four Mile Tempo Run

2009-02-13T18:22:00.002-05:00

Friday went to Wooster indoor track to do a 4 mile tempo run. Usually I like to have 2 miles easy, 4 miles at tempo, and finish with 2 miles easy, however time was a problem today so it was 1 mile on the front easy and 1 mile on the back easy.
My max heart rate is tested at 192. That's great for a 58 year old(pretty dam close to 59).
So 80-85% should be around 153 bpm. I range from the beginning at 145 and finished at 159.
So it went pretty well. Felt great. My average for tempo pace was 9:19. That sound off even for me. Two years ago that mile pace was 8:15.
So not overly upset, I know I'm off my game plan slightly.

Looking forward to the Sunday familiarization run for "FORGET THE PR" Mohican 50 km at 8am.

Indoor 800 Workout

2009-02-12T10:06:00.002-05:00

Wednesday I completed a workout at the Wooster Indoor Track.
The workout was one of two focus workouts for the week.
2 mile warm up.
5X800 meters @ 3:50 or better
2 mile cool down

The 800's went well ranging from 3:38 to 3:50 for 3:44 average.
Ran a total of 6.59 miles.

Mon.: 5 miles
Tues.: Off
Wed.: 6.59 miles
Thurs.: 8 miles planned
Fri.: 2+4Tempo+2 = 8 miles planned
Sat.: 5 miles planned
Sun.: 20 miles planned

Running Week in Review

2009-02-09T22:07:00.002-05:00

I was going to keep up with daily blogs on my running last week, but look I didn't.
So here's Feb. 2 through Feb. 8 in summary: 37.5 miles.
Mon, Wed., & Friday did an ab workout. Tues & Thursday completed a weight workout.

Mon: Wooster indoor track. 2 mile warm up with 6X200m @ 41.7. Followed by 2 mile cool down.
Tuesday: 5 mile run in Loudonville with indoor track team.
Wed. & Thurs: Bad boy with no run.
Fri.: Wooster indoor track. 2 mile warm up with 3X1 mile @ 8:02. Followed by 2 mile cool down.
Yes I am out of shape. The miles were to be at 7:45.
Sat.: Ran with Rob Powell for 12 miles in Mohican. Lots of snow and ice on the ground. Did meet up with Kim, Wendy, Gabe, Regis, and Mike. They did their run the hard way by breaking
trail in deep snow. It was a trudge fest.
Sun.: Ran 10 miles on road in Lexington with Rob and Michell. Did run some with Scott and Leslie.

Today, Monday I did run 5 miles in Mohican with some on trails. I wanted to see if the snow had
gone away with clear trails. About 15% clear with the rest deep snow and ice. If it is 60
degrees tomorrow, then the snow should all go bye bye!!!!!!!!!!!

Winter Blahs.

2009-01-28T19:21:00.002-05:00

Just watch it snow. It's just peachy here in Ohio.
Tuesday ran 5 miles in Loudonville on the ice and snow.
Wednesday ran 3 mile on the dreaded treadmill. Was to take Betty out for her 50th birthday. Tomorrow will have to do.

Thursday: 8 miles or 2 miles+3 at tempo + 2 miles
Friday: All day at the OAT&CCC conference in Columbus.
Saturday: The one not done on Thursday.
Sunday: 10 miles early.

Quiet 5 in Mohican

2009-01-26T20:13:00.002-05:00

3:00 pm ran at Mohican in snow and ice. It was real quiet with no one out and about, just me. Put a couple miles on the trail. My first day in the process of a 12 week plan for the 'Forget the PR', Mohican 50 KM. Tomorrow 8m miles..........

Sqeezed in three!

2009-01-23T18:58:00.002-05:00

Ran down at Mohican only doing 3 miles today. It was a busy day, so 3 was fine. I start my serious training on Sunday. It's a 12 week program, so here we go!
Tomorrow is a high school indoor track meet at Ohio State. I hope to get another short run in after the meet.

I will soon be posting the 9 days for training runs on the 'Forget the PR' 50 km. Of course it will in no other than Mohican!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

39th State, New Mexico

2009-01-22T19:34:00.014-05:00

GHOST TOWN 38.5 RACE, Hillsboro, NM

On January 18th I ran the Ghost Town 38.5 mile race in New Mexico. I have been to the area three times in my life on vacations and always thought the area was a beautiful sight. So when I saw the race listed in Ultrarunning several years ago, I was determined to make it my New Mexico state race.
The race starts and finishes at Susan the race director's home. The hospitality was great as well as the pre race meal held at the Community Center or old high school.
The building was restored and very nice facility.
Betty, my wife and I drove down to NM. It took three days but was a nice trip. This is the greatest distance I want to drive in the future. I must be getting old.

Rob Powell flew down on Saturday night and crashed at my digs in Truth or Consequences. He arrived at 11:45 PM and we got up to head to Hillsboro at 4:30 AM on Sunday. I told Rob I drove the first 6.3 miles the day before and found it to be rolling with some ups and downs. I don't know what I had been smoking when I checked it out, since the first 6.3 miles only goes one direction and that is up!

We arrived at the race start and Rob spent time sucking up to the RD while I meditated on the up coming start.

The race started at 6 AM in the dark with 25 degrees and quite windy. In fact the wind was blowing in our faces for the first 6.3 miles.
We were off and I saw Rob disappear into the distance and would not see him for at leat two hours on an out and back section.
The first portion of the race gained from 5,500 feet to 7,000 feet of elevation. I did notice the altitude and thought this will be an interesting day.
Now first, I was not well trained for this race. Knew altituted would be a factor.
And had excess weight on the old chasis. But hey it was beautiful course and what a setting.
Now I could desribe every little complaint that I had during the race, but who doesn't have them.
My race was more of a survival trudge, as the course was rocky and rough in places and I made a mistake in the trail shoes I wore causing much pain.
I did finish in 51st place out of 72 in a time of 9:02:13.
I did meet Greg Murray a member of NEO Trail Runners as well as his brother, Brian. Brian is from New Mexico.
There were a total of five Ohio runners: Rob Powell, Robert Kazar, Greg Murray , Melissa Johnson, and of course me. The temperature did get up to 58 degrees and sunny. What a day. I say let the photos tell the story. Now to get ready for 'Forget the PR', Mohican 50 KM; a Mohican Trail 100 sampler.

Ghost Town 38.5 -- Quickie!

2009-01-19T23:48:00.002-05:00

Ok, here's the fast and dirty version until I get back home to do the long drawn out edition.
Finished.....................
9:02:13.
Beautiful location.
Hard ass course.
Suffered much! Due to lack of training, altitude, and wrong footwear.
State #39!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Photo has the 5-Ohio runners: Rob Powell, Robert Kazar, Greg Murray, Melissa Johnson, and me.

Truth or Consequences

2009-01-17T10:04:00.002-05:00

Friday I arrive at TOC, NM and went for a quick 5 mile run from the hotel we are staying at.
I headed west into the desert on what turned out to be gravel roads. The temperature was 63 degrees and sunny. Had a nice run. Saw no wildlife, even with a sign warning to watchout for rattlesnakes.
I will take Saturday off since no benefit will be had for the race on Sunday. Rest will be more benefit.
I did notice on my run Friday the higher altitude (5,000'+) than
I'm usually accustomed (900-1,300').
I will report my race on Sunday, I know all will be on pins and needles to hear all about the adventure.

Did the Treadmill 3 Mile.

2009-01-13T18:46:00.003-05:00

With the strong winds, snow and ice my 10 miler went down the drain. But not to worry as I don't want to be tired for next Sunday, I ran 3 miles on my treadmill. Yes, I know exciting.
Now, tomorrow I hope to start my travels to New Mexico. Well let's hope things aren't to bad in the morning.

Oh yes if my drive is not toooooooooooooo long to my destination tomorrow, I will let you know how the day went via laptop.

Run Run Run New Mexico here I come.

2009-01-12T20:07:00.003-05:00

I'm chomping at the bit to get on the road and down to New Mexico to run the Ghost Town 38.5 mile run. But I have been finishing off the training so I can survive the run.
Sunday I ran 17 miles in Mohican with Rob Powell, Michelle Bichsel, and Nick. Check out their blogs for all the good stories. All you get here today is a photo thanks to Nick, our run photographer. It was a neat run with much untouched trail. until we went through.

Today I ran another 5 miles on snow, Mohican. It's January in Ohio, what does one expect.
So there you have it

Two in a Row.

2009-01-10T16:34:00.003-05:00

Yep, two blogs in a row. Now if I can keep the streak going that will be great.

Today's run was 3 miles on the treadmill. I think it would have been fine outside, but I will save it for tomorrow--20 miles on snowy trails.

Ghost Town 38.5 miles in New Mexico is in 1 week. Let the adventure begin...................................

Running in the Snow, Running in the Snow, oh what...

2009-01-09T19:40:00.003-05:00

Drove to the B+O Trail at Butler around 2:30 PM today to do a 10 miler. It was starting to snow fairly hard as I began, but needed to get this 10 miles completed. As I ran the snow continued to accumulate but I had the correct shoes on for the conditions and the surroundings were so surreal.
Made it to Bellville and turned around at the 5 mile post. It kept snowing and I kept trudging.
With 3.5 miles to go a guy riding a bike pulled alongside me and low and behold it was Ryan O'Dell, race director for the Mohican Trail 100. He rode and I trudged for the remaining 3.5 miles talking away.
I actually ran much faster second half thanks to Ryan.
Now that was a fun run. Tomorrow if the snow continues as predicted I will use my Katoohlas.

Ten Mile Trail Run

2009-01-02T18:02:00.003-05:00

Today was supposed to be a 25 mile run. I bulked, so Sunday is now distance day.

I did go and run 10 miles at Mohican on trails. Had an enjoyable run. Tempts. were 37 and windy, but nice. Ran into two hikers. They were in shorts and made me feel quite overdressed. I was comfortable, so the young lady in shorts had to be chilled. I would have offered her my running pants, but her boyfriend may have objected. I know at that point I would have had a chilly run in my briefs.

Ten.....More.....Mile

My run counts to the first month and a ten mile run. I wish more people would enter this challenge.

Let the New Year Begin

2009-01-01T15:18:00.002-05:00

I am always impressed how many runners take the time on the first day of the year to review and plan their race plans for the new year.
I in fact always did that and tried my best to follow said plan.
Last year was a disaster for me running wise. The first race I ran was in Kansas, The Wyco Psycho 50 km trail race. Worst 50 km I ever ran. I was trained but conditions caused a dismal day.

Had an acceptable 50km race in Connecticut, the Lake Waramaug 50 km. Both Rob Powell and I drove over to CT. and did this race. It was a fun time. I should partner up more.

Had some unplanned family illness that consumed my time and caused me to abort my schedule as planned. I did attain 25,000 recorded miles. Small to some but mind boggling to me.
Currently coaching high school indoor track and will be coaching outdoor track this spring. My last year, freeing up some excellent races for 2010.
Will be coaching cross country in the fall and from then on as long as it remains fun.

Race Goals for 2009:
Jan-Dec. ten.....more....miles Challenge Where ever
Jan. 18 Ghost Town 38.5 mile race New Mexico
April 19 Forget the PR 50 KM Mohican, Ohio
May 30 No Frills 6 hr. Ohio
June 20 Mohican Trail 100
Oct. 4 Portland Marathon Maine

Well this is a start as I am sure it will change over the year. Mohican is my focus race.

I did begin the year with a short run of 3 miles on the tread mill. Tomorrow I plan on 25 miles.

Happy New Years To All!

8 Degrees and I Did It!

2008-12-21T18:35:00.002-05:00

At 3:30 PM I went and ran 5 miles at Mohican in the Class A area with a few miles of trail. Was going to do 10 miles today, but with the temperatures and wind I opted for 5 today and 10 miles tomorrow. I was properly dressed for the run, not to warm and not to cold.
It was still very cold out thar.

20 Miles in an Unconventional Way

2008-12-20T19:01:00.002-05:00

Last weekend I was sick with sinus infection, swollen glands, and sore throat. Missed 4 days of running and when I did run I was really unmotivated. Probably weather related.
Today I had a twenty miler scheduled, but knew if I went out to do the 20, it would not be completed. I decided to do 4X5 mile runs.
9 AM ran from my house to the lodge.
11:30 AM ran in Loudonville. Ran into one of my CC runners and we ran together for 2 miles.
Thanks Haley!!!!!!!!!!!!!
1:30 PM ran on the B+O Trail in Butler, Ohio.
4:30 PM ran at the Mohican State Park Class A campground area.
Temperature fluctuated from 23 - 27 degrees. Wind was present and only gloom (no sun).
I hope to get a 23 miler in next week.

Tomorrow 10 miles. It better be in the morning as the weather is going in a hand basket later in the day with strong wind in the 25-25 mph range.

Very Windy Trot!

2008-12-12T20:43:00.002-05:00

11:30 Am I headed out to run to the lodge from my house. Around a 5 mile road run.
Very hilly. Today it was windy with snow flurries. Probably nice views except for the snow flurries. Hard to see when they hit you in the eyeballs.

Tomorrow I am suppose to do 20 miles with Rob and Michelle. It is snowing and there will be accumulation of snow on those trails. However the 40 degrees for a high tomorrow will take care of that snow and make mud. Let the adventure begin.

No Mo Sno!

2008-12-09T17:40:00.002-05:00

I ran 10 miles today down at Mohican. All on road (OK 0.2 mile every three miles was not on road).
It was a balmy 41 degrees all the snow had vanished probably due to the rain. Yes, it rained and rained more. In fact it rained the whole dam time I was running. But..it was warmer, so that's a plus.

Went to indoor track practice after my run. Ironic indoor track was practiced outside. At Loudonville we don't have the luxury of practicing indoors unless we go to some one else s facility.
But since it was above 40 degrees we practice outside.

Now I am heading to yoga. I will have two athletes with me tonight. I think they do it so they can show the coach how flexible they are compared to me. If you are 16 you better be more flexible than me. That's enough for now, so two aleve and yoga.

There is something to be said about winter. #@*%!!

2008-12-08T17:50:00.002-05:00

I came to the conclusion today my mood about running wasn't going to change since winter is here and will be here for some time. I hate winter. It's cold and there's snow and ice. Dreary!
Of course I could do like Rob Powell and run on my treadmill for 2 hours. Now that's worse than the cold, snow and ice.

So yesterday I implemented my new plan. Run long and meditate while running all the good things about winter. Then after a minute or two of meditation, finish the planned run.

Yesterday I ran at Mohican for 5 miles. Snow and ice...yes. 18 degrees...yes, and a little wind.

Today ran on the B+O Trail for 10 miles. Warmer than Sunday, 28 degrees. The rest was the same plus a little rain.

With my wife's health situation I have modified my race plans. Dropping URINEO 50 on 12/20 and Rocky Raccoon 100 on 2/7. Plus I'm not in condition to go the distance.
Still going to New Mexico on 1/18 to run Ghost Town 38.5 mile race. So I better get ready.

Nippy Run

2008-12-02T21:36:00.002-05:00

I ran 8.8 miles in Loudonville due to deer gun season in the woods. Felt a little safer that way.
I ran several of the runs I have the cross country and track runners do on the roads of Loudonville.
It was nice to see all the people driving about. It was to cold to be out and about walking.
So ended up with 8.8 miles.

I actually was sitting at home planing on doing the run once it warmed up a little. The temperature was at 29 at 1:00 pm. Within 5 minutes it dropped to 25 degrees. I aborted the wait until it warms up and headed down to L'ville to do my run before the temperature dropped more. It didn't. Had a nice invigorating run.

Braking Stagnation

2008-11-28T11:06:00.002-05:00

Yesterday I was in Boardman visiting my parents for Thanksgiving. I got up early in the morning to do my run from their home and to Mill Creek Park just down the road. I have a 10 km loop I like to run. The morning was crisp and clear with the temperature at 32 degrees.
As I was running traversing Newport Lake I was amazed how invigorating the run was to me.
I just wanted to run on for miles, but unfortunately family had some expectation of my visit.
There were many walkers and runners out and about doing their exercise before the gluttony of the day was to take place.
My run was very refreshing and hopefully will help with the stagnation that has taken place in my own running.
Here's hoping all had a Happy Thanksgiving.

Yoga 2 A Better Day!

2008-11-12T09:16:00.002-05:00

I did Yoga at the YMCA last night and it went a little better. I am still as inflexible as a brick, but it's nice to know some younger folks are less flexible than me. I hope yoga will give me the ability down the road to run like a gazelle.

Ran 3 miles yesterday to the lodge road.
Ran 5 miles on Monday at Mohican, partly trail and partly road. Also, did my ab workout.
This is officially my Week #1 workout towards the Ghost Town 38.5 mile run, New Mexico.

15 Miles on the Trails of Mohican

2008-11-09T15:47:00.002-05:00

Today I ran 15 miles on the trails of Mohican. Meeting with the early birds at 8 AM, we ran the infamous purple loop (Rob, Michelle, and Mike from Columbus). At the 3 mile point of the run we ran into the Medina Connection (Roy Heger, Patrick, and others---oops at 58 you tend to forget names and other things.). After returning to the covered bridge we headed out the red loop to the bridle staging area and continued to a point where me and Rob planned to abort to do a section of trail to be used on 'Forget the PR 50KM' race to be held on April 19th. The others went on to Rock Point then back to the covered bridge via south park and fire tower.
I was pleased with my 15 miles and seeing a section of trail I have not run before.
The weather was much cooler and some runners not to be named made fun of my attire. I was however very comfortable and did not get overheated.
Thanks Rob for making me do the additional 0.3 miles to make 15 miles even.

Here's a challenge for 'One-More-Mile'

2008-11-07T18:07:00.002-05:00

Many people are very generous and give to charities all the time and some people don't.
There is a race or challenge going on as we speak to raise money for two charities. The winner's charity and the race director's charity. The contestants each pledge an entry and how these monies will be distributed is based on running one mile starting November 1st, then adding one mile each continuing day. So on November 30 they will run 30 miles and December 1st it will be 31 miles.
Lot's of miles. Now my challenge isn't just to see the monies for the charities. I think the suffering by the runners is much more desirable. If the monies are high they won't cave as easy, so let's make them suffer for the win (Last Athlete STanding). If you would like to follow the venture go to http://1milechallenge.blogspot.com/ I know they will keep this up if the donations pour in and I would to see just who is willing to endure the most pain for their charity.

Oh by the way I ran 10 miles today in the pouring rain at 53 degrees. Now that's running weather.

Yoga and running.

2008-11-06T09:34:00.002-05:00

I told some of my cross country runners who are very tight and inflexible, that they should try yoga. They pointed out that I was also very inflexible. My inflexibility has to do with age and stubbornness. Now let's get back to running and yoga.
So I found a class or yoga session at a nearby YMCA and we tried it out on Tuesday night.
Welllllllllllllllllllllllllllllll, I must say that was some workout for something I thought was more in the meditation and reflection mode. You actually have to do stuff. I was exhausted after the first session. Hold on, so were the kids. One even asked if I thought they might be sore the next day.
I think over time we may become more flexible so we are going to continue the weekly routine.
The instructor did tell us that we did fairly well considering she did not start us out in basic mode, but we did more advanced yoga.

Now to running. I ran 3 on Tuesday, 5 on Wednesday and shortly will be doing 10 on Mohican trails. On-on!

I Know Why I Don't Like To Put It In Writing!

2008-11-03T17:59:00.002-05:00

I thought Blogging was a great tool and would keep one on task once a plan was laid out.
Well I laid out a plan and laid an egg. Since I got side tracked my plan went out the window.
So now Plan Redo.
I will begin my 10 week plan next Sunday heading to the Ghost Town 38.5 mile race in New Mexico in February. This week I have challenged myself with 10's. Ten miles every day through Friday.

I ran 11.7 miles on Saturday with Rob 'My Aching Back' Powell, formerly Rob '?' Powell. It was a nice run and we ran a section of the Mohican 50km. I will be #13 and I am entered.
Today I ran the 1st 10 miler. What a nice day. I hope winter is like this every day.

Tomorrow I will start core strengthening and Yoga. Yes I said Yoga. I can't believe I am really going to do this. I talked several cross country runners into doing it and they would if I did.
So I will do it until they quit, then it will probably be history. Who knows.

Race plan for the next several months: 12/13 Urineo 50 miles, OH
1/18 Ghost Town 38.5 Miles, NM
2/7 Rocky Raccoon 100, TX
3/21 National Marathon, DC
4/18 Forget the PR, Mohican 50 km, OH
5/30 No Frills Just Hills 6 Hour, OH
There you have it. See you later..........................................

Houston, we got a problem.

2008-10-29T09:58:00.002-04:00

It has come to my attention via Nick, that I have not Blogged since October 3.
Well to my surprise, my trusted house elf did not keep my posts up to date. Shame, shame, shame!

Thanks Nick for making that known to me. I would not want people to think I was pulling a Josh and taking an extended brake from my blog.

Now for the update: My training schedule is shot. So I will start anew with week #1 next week.
For some reason cross country got very active for me and I got side tracked on my own training.
I did volunteer at an Ultra last weekend. I worked an aid station with Rob 'puke your guts out' Powell. We worked the Kendall Lake aid station at 'Running with Scissors Double Marathon'.

Speaking of Rob, he has been working diligently on the 'Forget the PR 50 km or Mohican 50 km Ultra' here at Mohican. It looks to be an exciting 50 km.

Review Week #2

2008-10-05T19:37:00.002-04:00

I must confess that I faltered a little this week. I was to do 40 miles however only completed 32 as I took two days off instead of the one. I guess I will pay the price next week without a day off.

Sunday (9/28) - 5 miles
Monday (9/29) - 3 miles
Tuesday (9/30) - 16 miles
Wednesday (10/1) - 3 miles
Thursday and Saturday - off
Friday (10/3) - 5 miles

Week #3: 58 miles with an 18 mile long run and 2- Tempo runs of 8 miles.
Since Sunday is the 1st day of the new week I did run an 8 mile tempo run on the B+O Trail from Butler, Ohio. It was an excellent run pushing the heart rate to 80-85%. So the week started off well. Will do the weight measurement tomorrow morning.
Chow!!!!!!!!!

B+O Trail - 16 miles

2008-09-30T13:06:00.002-04:00

I finally got out and did my long run for the week. I know it's only Tuesday, but I was supposed to do this run on Sunday. I put it off as I was to lazy to do it on Sunday and settled for a 5 miler at Mohican. Monday was no better and I did my scheduled 3 miler at Mohican. This morning I was so inspired to get out and run, I put the whole 16 miles in. It was nice being 58, cloudy and breezy. It was rather humid though. The trail was isolated with hardly a sole to be past.
Oh well it's in the books so to speak. Tomorrow a tempo run of 8 miles. On on!

Review Week #1

2008-09-29T09:23:00.002-04:00

I thought I would be doing a fantastic job of updating my progress daily, NOT!
So here is my week number #1 training update towards Rocky Raccoon 100:

Weight has dropped from 155# to 150#. Goal: 128.
Miles for the week: 41.25 Goal: 30 miles
Sunday: 15 miles
Monday: 5 miles
Tuesday: Off- Home CC meet. (Planned)
Wednesday: Tempo run of 8.2 miles - 4 miles tempo pace.
Thursday: 5 miles
Friday: 3.25 miles
Saturday: Off- away invitational (Unplanned)
So, I exceeded the mileage, took an extra day off, lost 5#'s and got all major runs done.

Week #2: (9/28-10/4) 40 miles: includes 16 mile long and a tempo run.

We continue......................................

Catch Up Time

2008-09-24T19:47:00.002-04:00

Since Sunday I have been so busy time has just flew by.
Monday I did a run of 5 miles at Mohican. They included road and trail.
Tuesday I was to run 3 miles, but did not. I will do two runs on Thursday. Tuesday was a 4-way cross country meet at our school, so with set up, races and tear down, the day was a blurrrrr!
Today I ran an 8 mile tempo run. It was a worker and I'm 4 weeks out of shape. Did the run down at Mohican where I know the distances. At CC practice today I told the athletes the whinnying had to go or the whiners were going. I also told them they would be at practice during the Loudonville street fair or they would be gone baby gone.
So there you have it quick and dirty......
Thursday two - three mile runs. Now give me a break, this is a 30 mile week and doing 15 miles on Sunday left little mileage to distribute for the week. Don't worry I will pay in the weeks of 60 and 70 miles.

Mansfield Running Club

2008-09-21T21:34:00.002-04:00

This morning Rob Powell and I planned on doing a 15 mile run.
Rob called last night, Saturday and asked if I would be interested in running with the Mansfield Running Club in Lexington at the B+O Trail. Running with people is usually better than running alone, so I said sure.
So we met in Lexington at 7 AM. Quite a large group to start, but that dwindled down pretty quickly. Michelle the speed demon was running with me and Rob as things broke up. Michelle was doing a 17 mile run and wanted to do it at marathon pace, so after a mile to 2 miles she was off on a 7:15 pace. That left me and Rob. My plan was to run 15 and try and keep it at under 10 minute miles. Rob had some thoughts of his own. He would run with me to the 7.5 mile turn around and do his marathon pace for the return 7.5 miles. That would be 8:30 pace. So we parted ways.
I returned to the parking lot at the end of the run with a group still waiting to greet the lingerers.
To find out Rob ran 7:15-7:30 pace on the return. This is good as he has a marathon next weekend. Good Luck Rob at Akron Marathon.........
The Mansfield Running Club were a nice group and I enjoyed meeting them and look forward to running with them in the future.

Mohican Forest 4 and the plan.

2008-09-19T18:31:00.002-04:00

5:30 PM I went to the Mohican forest headquarters and ran 4 miles of road. There was not a person to be found and very pleasant to run.

So, for those of you who want to know how I plan on getting ready for my 100 miler, take a look:

Wk #1 (9/21-27) 30 miles: includes 15 mile long one and a tempo run. Weight 155#.
Wk#2 (9/28-10/4) 40 miles: includes 16 mile long and a tempo run.
Wk#3 (10/5-10/11) 50 miles: includes 18 mile long and a tempo run.
wk#4 (10/12-10/18) 60 miles: includes 20 mile long, a tempo run, and moderate 10 mile.
Weight down to 145.
Wk#5 (10/19-10/25) 70 miles: includes 25 mile long, 2-10 mile, 1-12 mile, and a tempo run.
Wk#6 (10/26-11/1) 60 miles: 20 mile long, 1-10 mile, and a tempo run.
Wk#7 (11/2-11/8) 50 miles: 25 mile long and a tempo run.
Wk#8 (11/9-11/15) 50 miles: 30 mile long and a tempo run. Weight 135#.
Wk#9 (11/16-11/22) 50 miles: 18 miles long and a tempo run.
Wk#10 (11/23-11/29) 50+miles: Nifty 50, RI if they have it and a tempo run.
Let's just go to week 10 for now and see how I do. There will be an additional 10 weeks to Rocky Raccoon 100.

Simple Run for an Uncomplicated Person

2008-09-18T22:58:00.002-04:00

Well to keep it simple I ran 3.5 miles with my cross country team. Actually parts there of. Ran very little with the fast runners, more with Haley, and surpassed a few of the extremely slow ones.
Haley just happens to run my pace.
The run was from LHS to the pool and back. So not much to talk about, but there will be more tomorrow.

Pushing Up Daisies!!!!!!!!!!!!!!!!

2008-09-18T10:38:00.002-04:00

I'm Back!!
Yesterday I wanted to give my runners a long run after their Tuesday meet. However I wanted to do a hill workout, so I came up with a run that would accommodate both.
From the Loudonville High School there is a road that heads west called Maple Heights and has a horrendous hill with over a 300 foot climb. From there the runners continue on a roller coaster to the State Forest Entrance. Basically 4 miles out and return 4 miles. Some of the slower runners I had run 3.3 miles out and 3.3 miles back.
Well they were thrilled!
I was not planning on running the run since it would be to painful and I was going to do an easy flat run with are lesser runners. But no, several of my runners conned me into doing the hill run.
I went out with my top girl runner. We headed up Maple Heights hill. One third of the way up I bonked. I told her to go on as I could not do it on the day. She continued on and I thought if she could get up over that g-dam hill so could I. So on I went. I whole purpose of the run was to work the hills. On on!
I finally caught up we Haley at 2.1 miles and we headed on together. My number 5 boy (Jon) was to turn around at the 2.1 mile mark and head back. The number 4 boy (Andrew) asked him to run to the 3.3 mile turn around before they started. I told Jon he should turn around at the 2.1 mile turn around as he was not capable of making it to the 3.3 mile turnaround and back.
Well my strategy worked as he continued on with Andrew.
Haley and I ran on also. This is an up and down run the whole way. We made it out and back again. I can tell you I slept well last night and I'm sure all those kids did too.

I think this run and last Sunday's trail run with Rob and Michelle were a true wake up call for me to get my ass in gear. Lose 20 pounds and get 50 - 70 mile running weeks back in place.
How else am I going to run a sub-20 hour Rocky Raccoon 100.

This Sunday I will run 15 miles at Mohican, anyone interested?

Now I have a goal.

2008-09-09T09:33:00.002-04:00

Today I entered the Ghost Town 38.5 Mile Ultra in New Mexico. The race will be run on January 18. Some asphalt road, some dirt road and some primitive trail in the beautiful high desert of New Mexico.
This will give me the needed focus to do the training in preparation for the race. I am more likely to do a training plan when it has a race connected to it. So now the training begins.
I am also planning on doing Rocky Raccoon 100 in February. Let the pain begin.
So far my scheduled races are as follows: 11/23 Nifty Fifty, RI (if they have it.), 12/13 URINEO 50, 1/18 Ghost Town 38.5, NM, 2/7 Rocky Raccoon 100.
That's a start to 2009.
You probably noted the Nifty Fifty race as if they have it. I have been wanting to do this race over the years, but always something gets in the way. Then the race was dropped. This year I noticed it was part of the New England Ultra Series. Which did not happen. I have been in contact with the race director and he said he may have it if there was enough interest. He said he wanted to do it on November 23 instead if the December 13 date that was listed in the N.E. Ultra Series. I have not heard from him if it is a go or not. If it is I will be there.

Now cross country, which has taken a lot of my spare time. My number 1 boy runner won his 3rd invitational in 4 meets. As a sophomore he is doing great and this coming Saturday will be his true test, as there will be 3 to 4 runners at his level. We will see what kind of metal he has.
I think he will break the school record of 16:24. Of course he does not know how fast he can really go. He does have a 16:30 under his belt.
My number 1 girl has been doing well, but was having problems getting a PR. I finally figured out her problem. She was running her races, but not competing in the races. Her first mile she races for position, then her 2nd and 3rd she maintains position even if the girls in front of her slow down. I told her she needs to be more aggressive and after the first mile go after the next girl and then the next and so on. Her last invitational she did that and got her PR. She said she felt great and had a focus throughout her race. Even though many of those girls on the line may be nice, after the guns goes off each and everyone of them are the enemy and should be trampled. I think she gets the picture now.

21 miles on a Beautiful Morning

2008-09-01T09:45:00.002-04:00

Sunday morning Rob Powell arrived at my house at 7:00 am for a nice trail run in Mohican.
Rob wanted to do a longer run in preparation for the marathons he has coming up in September, and I wanted to kick start my training. What better way than a nice 21 mile run on trails.
It was 50 degrees with a lot of moisture in the air at the start of our journey. We decided to do the red and green loops of the Mohican Trail 100. It was such an enjoyable run. We did take it slow as Rob was so out of shape and drinking beer like a drunk sailor while watching the Ohio State game on Saturday. I was just out of shape!!!!!! My downfall is all the ice cream I eat during the summer.
We got to Rock point in around 2 hours with a little more than half way to go. On our way there we ran into a friend we both knew. Paul Bower was out walking his two dogs. Paul knew Rob as a young boy and was good friends with his dad. Rob hasn't seen Paul for years and I don't think Paul recognized him at first, so it was a nice reunion.
After Rock Point we stopped to pickup our stashed water about a half mile down the trail. The rest of the run was uneventful except more people were out and about. Temperatures were rising and our vim and vigor was waining. After the fire tower, a new section of trail was had going around a gas well. While I don't think it added too much extra distance, the trail was excellent removing a 1/10th mile of gravel access road. All and all a nice run, now it's time to get back into the full swing of training for a race in November.

Running Zone

2008-08-26T13:41:00.002-04:00

Wow, 72 degrees very low humidity, now that's running in the zone. Ran to the lodge at noon. Bright sun on a hilly course, but all was fine as it felt great.
Time to head down to the school to get ready for the first cross country meet of the season.
Hopefully the kids are ready, since it really doesn't matter at this time....It's show time!

Schools Out For Summer, NOT!!!!!!!!!

2008-08-23T09:04:00.002-04:00

I was reflecting on my summer after viewing many blogs I frequent. The one thing that seem to stick out was the many wonderful vacations many had this year. I unfortunately did not get to venture out this summer for many reason. So those of you who put fantastic glossies of your trips, thank you. I for one did enjoy them.
Cross country season is upon us. We start racing next week. I traditionally fight with our athletic director not to schedule any meets during the first week. I like to torture the kids an extra week before we have a meet. This year we will go to Mapleton Invitational on Tues., August 26 as our first meet. The boys have won this invite 5 of 6 years since it's inception, all the last 5 years. We will not this year.
I have a strong top 4 runners, however one is out for three meets for disciplinary reasons. The rest of the team is weak, so we are very unlikely to prevail.
The girls are slow, slow, slow. My one hope this year is Haley who is running strong and should do well individually. We shall see, we shall see!
One of the new boys out for CC has improved drastically. He wasn't going to come out this year after having mono at the end of the school year. I told him I would bring him along slowly...he believed me.
On last Thursday we had a long run of 8 miles. I told Andrew to just do 6 miles. I caught up with him around 1.5 miles into the run and decided to run the rest of his 6 miles with him. We got to the turn around and he wanted to do the full eight miles. I was impressed and we pushed on.
The last mile of the 8 he did slow a little, but he has improved a lot. And I got in an 8 mile run.
Now that's progress.