Running Again

I've begun to work again through my consulting business.  So some of the time that I used to have available for unconcerned training is now absorbed in working for others...

I'm beginning to get excited about taking advantage of my current fitness level to get out for more races than I've attempted in recent years.  I feel the mental need for a redemption run and will also achieve a new level in age group competition as I turn 60 in mid July.

I took a window of time to hike in the early AM then actually ran again in the afternoon.  I still hope to hike the traditional evening hike unless the weather system that's threatening prevents another outing.

3 mile hike and 6 mile run.  3 mile hike after dusk.

Screech

Basically another recovery day.  I feel as though I can run again but prefer to take a little more time to heal.  I did get out for a series of hikes today with the last after dusk.  

There is a tree that I pass under that has resulted in what I imagine to be some sort of warning... a strange, trill, bark along with beak snapping.  Apparently, Screech Owls exhibit this behavior when defending their territory and I believe they could be nesting or raising young at this time.

This has occurred  4 or 5 times in the past week and half.

8 miles on the day.

Black Hills 50 - - Some Summary Observations

I've had 3 days to review what transpired last Saturday.  I've taken some time to review other race reports and articles regarding the events of that day.  So I've come to a few conclusions and will simply list them as additional thoughts rather than rewrite a more detailed race report or modify yesterday's post.

• The Black Hills course is very difficult terrain.
• I didn't adjust my pace to account for the difference in difficulty compared to my training.
• I became impatient with passing and being re-passed, so ran too aggressively on some downhills for the state of my knees.
• While, I had made some intelligent decisions about what to include in my drop bag, I became rattled by a missing support crew and, therefore, left the Elk Creek aid without eating adequately. I also rushed through the next aid station without receiving much help and, thereby, missed another opportunity to eat more than gel.
• I have never raced well in heat and I definitely became over-heated and showed some classic symptoms of heat exhaustion.
• Other, more experienced, ultrarunners were also affected by the heat and a rather high dropout rate resulted from all 3 races.

But the weekend provided a lot of positives, as well.  Even with the DNF,  I had a great time and only regret that I didn't find a way to walk through to the finish.

• The Black Hills are a beautiful place to visit...whether driving or running on the trails.
• The race organization is great (both race directors are ultra runners themselves) and the volunteers were fantastic.
• There is very good spacing of the aid stations to help make up for the difficult terrain.
• A year ago, if someone had told me I'd be running 33 miles (in a 50), I would have thought they were crazy because of the knee issues I've been fighting.  This whole race preparation and participation are a bonus!
• Sturgis has the distinction of the huge motorcycle rally in August, therefore, the selection of restaurants and saloons is excellent and I ate a couple of the best meals I've had in quite some time.  This includes "The Knuckle Sandwich", a 1 lb. burger with sweet potato fries at The Knuckle and a stuffed salmon the was heavenly at One Eyed Jacks!
• There was enough free time the day before the race to see Mt. Rushmore for my first time and also see the progress on Crazy Horse monument.

This place was huge and includes acres that are not visible in this photo

Today I got out early because the weather forecast is for a steep rise in temperature.  The legs are getting much better and I almost walk downhill without favoring my steps.  I might even be capable of running again tomorrow or Friday.

4 miles in the AM.  3 mile hike after dark.

Black Hills Race Report

It's been tough to garner the ambition to write about the race I wasn't able to finish.  I've been told to interpret DNF as Did Nothing Fatal!

I'll post a few photos of the event rather than write much.  The past couple of days I've had a chance to rehash what I think I felt and what others have told me about what was said about by the runners that passed me between 30 - 33 miles.  I must have been a little loopy based on their reactions and what they told the aid station personnel.  So I'm fairly certain I exhibited some classic symptoms of heat exhaustion.

Comfortable before the start

Elevation Profile shows very little flat running!

Alkali Creek...1st Aid Station... 5.7 miles

These photos don't provide much justice to what the elevation changes involved.  I was very strong on the uphills and usually passed lots of other runners.  But they usually came back past on the downhills.  I eventually started running downhill more aggressively and this likely trashed my legs.

Elk Creek Outbound...I missed my crew so used my drop bag but forgot to eat!

Bear Butte

Elk Creek Aid Station Inbound...I'm cooked.

I learned some good lessons about nutrition.  But I also learned that I was pretty intuitive about what to put in my drop bag, as it gave me the chance to provide an extra water bottle to Curtis, grab a kerchief to keep wet around my neck, and also replenish my gel supply.  Curtis went on to finish the 100K but also struggled in the heat.  After I dropped, I was able to become his support crew and enjoyed staying a part of the race in that capacity.

Curtis Vais going through the 1st aid station a few minutes ahead of me

Curtis crossing the finish

I had more to write and stories to tell but think I'll just leave it as is.  There may be more photos that surface later.

Snagged some additional photos and posted in this later post.

Walked 4 miles this afternoon and will hike 3 tonight.

Black Hills Burnout...Broken, Bewildered, Bummed

Check out the changes in elevations in the race profile

Just a quick note now and I'll get to a better post with some photos later...after I settle down and get better rest.

Short story...I ran a pretty good 50K during the 50 mile race but succumbed to the terrain and heat by dropping at the aid station at 33 miles.  I had climbed up to 5th place overall by the halfway turnaround and held that through  50K but began feeling faint and nauseous and the legs weren't working right anymore.

It's been difficult thinking back and realizing I didn't finish like I had wanted.  No storybook ending for the journey leading up to this race but not a nightmare either, more like a mystery!

I'll try to write a race recap later.  Here's a story from the local news..

More bad news about one of my favorite places to run... Waldo Canyon.

Walked 4 miles this morning and 3 at dusk.

Sturgis, SD

Quite a drive yesterday across South Dakota. Saw some Pronghorn Antelope, wild in the field, and lots of open countryside.

 Ran a shakeout run with Curtis, waited for my son to arrive with his friend from Minneapolis, then did a not-so-smart meal of "The Knuckle Sandwich" at The Knuckle Saloon. This was the largest burger I'd ever seen, touted as a one pounder! The sweet potato fries were good and perhaps somewhat more healthy?

 Staying in tune for 'What not to do the day before your 1st 50 miler', we're planning to buzz down to Mt. Rushmore and Crazy Horse, today!

Photos and hopefully a better posting later or maybe after we get back to Iowa on Sunday.

The Trail Gods Giveth

So I'm sure some of my past blog entries have indicated how dedicated (or anal) I am about cleaning trash and recyclables from the trail.  Well, either due to good karma or perhaps simply someone that knows I stop for cast-off trail debris, but with an early start today I happened upon a gift.  The Gods chose to leave an unopened can of beer sitting in the trail.

So I promptly scooped it up and holstered it in my new Nathan running vest.  I wan't some more experience with weight in the vest anyway and it fit nicely in the draw pouch for a water bottle!

On an even more positive note, the run felt incredibly good. There was a bit of tenderness from the cortisone injection site but my niggles have disappeared and the legs and backside felt great.  The knees are noticeably less painful and I've noted that I can take stairs without having to favor them.  This is a good thing as there are a lot of ups and downs on the Black Hills course.

5 miles with very little hiking.