It's not the fall that hurts, its the sudden stoppage.
I generally go into races with a few goals in mind. They generally surround finishing, a time or pacing, and running smart. But I forgot to mention one: don't fall. Or if you like positive thinking, keep the rubber-side down. (The latter is an HBE reference: Todd told us to keep the open side up.)
I have run in eight ultras, finished six of them, and fallen in five of the six I've finished. Quick math: I've finished one ultra in which I haven't fallen. I can't remember whether I fell in the two I DNF's from, and frankly, I don't care.
And falls hurt - at Sawtooth, I felt like I could have broken a finger. At Superior 50K 2011, I sprained my ankle for a second time in the same race due to a fall. At Afton Alps, I could have slid down a ski hill when I foolishly stepped on a tuft of grass instead of the dirt trail while rounding a hill. At Surf the Murph 2010, I fell into the mud and came up a mess. End result: the consequences of falling may one day put me in the same crowd as Tony Krupicka's 2011 season - hobbled and rehabbing for several months all while blowing up the remainder of the season (and maybe part of the next). So it's best to avoid that whole falling thing.
So many things come together to ensure that you keep your soles facing down - foot placement; footwear; roots, rocks, and ruts; terrain; speed; level of exhaustion; etc. I fell once at Sawtooth when I got cocky, and almost fell several other times when I hit the aforementioned roots, rocks, and ruts.
This year I won't fall. I will run smart, place my feet well, and take three steps when I could take one or two.
You watch me. I won' fall, despite the miles and the surfaces and my choice of footwear (I'm wearing sandals at Afton, you just wait.)
(h/t Meghan Hicks)
Wednesday, January 18, 2012
Wednesday, January 11, 2012
The "something" that drives us
In every ultra, no one's race or finish is guaranteed. That goes for everyone - elite, non-elite, mid-pack and back-of-the-pack runners. So what happens for those that do manage to cross the line, come home safe and stand tiptoe above all the rest?
I wholeheartedly agree,and can't say it any better. If get that "something," hold on to it and let it push you to wherever you want to go.
There comes a point during every race when ‘something’ kick-starts the lethargy out of you and drives your brain, heart, and body toward the finish-line.Duncan Callahan, on recapping 2011 and his Hardrock 100 finish.
I wholeheartedly agree,and can't say it any better. If get that "something," hold on to it and let it push you to wherever you want to go.
Monday, January 9, 2012
The ice storm relaxes: Jan. 2-8, 2012
Lots of good running this week as my base continues to (re)build.
Monday: 7.5; 1:10:00
Up and down some hills slowly due to last week's ice storm.
Tuesday: 5.2; 44:00
Up and down Glenwood with a lollipop added at the top. Again, ran gingerly due to ice.
Wedneday: 5.8; 48:00
Stoltzman Drive out-and-back. The hill is a strong competitor for the longest hill in Mankato. Ice still present on shoulders.
Thursday: 7.6; 58:00
Ran across the river to N. 'kato and went up Lookout, around and down Lee via Commerce. Pushed the hills hard, especially the downhill on Lee.
Friday: off
Slept horribly, didn't run in the AM, and evening was unavailable due to house project and guest. I know, results and excuses are mutually exclusive.
Saturday: 4.6; 37:30
Main/Glenwood lollipop. Solid time, pushed up Main easily and took Gledwood at a relaxed pace.
Sunday AM: 3; 30:00
Short trail run at Seven Mile Creek. On the way out, one of the other park visitors warned me it was icy. He was right - I took a fall on the top of a hill on the way down and slid to the base of said hill. My knees broke the fall and I rotated and slid down the hill on my butt. Rest of run went OK, just had to run around icy spots. Drove home with intent to run further, but was stiff, sore and left knee was in pain. So here I sit, a hot bath finished and an ice pack on my left knee and contemplating whether I can/should run again today.
Sunday PM: Zero.
Yeah, I'm not running on sore knees. Best to rest for the remainder of the day.
Week/YTD: 33.7 miles; 4:48:32
Up next: another 40-mile/5 hours running week with some almost guaranteed early AM trail running next weekend.
In my concern for my fitness in preparation for Zumbro, I am taking a serious look at doing the John Dick Memorial 50K out near Waukesha, Wisco. on Feb. 4. Looks like the course - which is determined on race day and depends on weather conditions - is fast (the course record is sub-4:00:00).
But it will all depend on conditions. Last year, the winning time was 5:37, and the guy who won it in 2011 also won the 2009 edition in 4 hours. Microspikes or something similar may be in order to handle a race known for its crusty course conditions.
Monday: 7.5; 1:10:00
Up and down some hills slowly due to last week's ice storm.
Tuesday: 5.2; 44:00
Up and down Glenwood with a lollipop added at the top. Again, ran gingerly due to ice.
Wedneday: 5.8; 48:00
Stoltzman Drive out-and-back. The hill is a strong competitor for the longest hill in Mankato. Ice still present on shoulders.
Thursday: 7.6; 58:00
Ran across the river to N. 'kato and went up Lookout, around and down Lee via Commerce. Pushed the hills hard, especially the downhill on Lee.
Friday: off
Slept horribly, didn't run in the AM, and evening was unavailable due to house project and guest. I know, results and excuses are mutually exclusive.
Saturday: 4.6; 37:30
Main/Glenwood lollipop. Solid time, pushed up Main easily and took Gledwood at a relaxed pace.
Sunday AM: 3; 30:00
Short trail run at Seven Mile Creek. On the way out, one of the other park visitors warned me it was icy. He was right - I took a fall on the top of a hill on the way down and slid to the base of said hill. My knees broke the fall and I rotated and slid down the hill on my butt. Rest of run went OK, just had to run around icy spots. Drove home with intent to run further, but was stiff, sore and left knee was in pain. So here I sit, a hot bath finished and an ice pack on my left knee and contemplating whether I can/should run again today.
Sunday PM: Zero.
Yeah, I'm not running on sore knees. Best to rest for the remainder of the day.
Week/YTD: 33.7 miles; 4:48:32
Up next: another 40-mile/5 hours running week with some almost guaranteed early AM trail running next weekend.
In my concern for my fitness in preparation for Zumbro, I am taking a serious look at doing the John Dick Memorial 50K out near Waukesha, Wisco. on Feb. 4. Looks like the course - which is determined on race day and depends on weather conditions - is fast (the course record is sub-4:00:00).
But it will all depend on conditions. Last year, the winning time was 5:37, and the guy who won it in 2011 also won the 2009 edition in 4 hours. Microspikes or something similar may be in order to handle a race known for its crusty course conditions.
Tuesday, January 3, 2012
By the numbers: last week and 2011
And so the year ends.
Dec. 26: off
Dec. 27: 5.5; 45:00
Main Street, Glenwood, Monks, Warren. Only missing Stadium Road and that's all the big hills in 'kato. Maybe the most compact hill-run around.
Dec. 28: 4.6; 38:00
Up Main Street, down Glenwood.
Dec. 29: off.
Dec. 30: 4.6; 38:00
Up Main Street, down Glenwood, again.
Dec. 31: 15.5; 2:57
Afton State Park 25K loop, slow and easy with Steve S. Planned on doing two, but left Achilles said otherwise. I'm still feeling it two days later. Also, lost my hat from 2011 Voyageur 50 Miler and a glove. Likely fell out of waistband of shorts. If you find them, please comment below. I'll pay shipping from you to me.
Jan. 1, 2012(!): off
Ice storm the evening before froze everything. Running outside was a little too dangerous for my liking.
Miles: 30.23
Time: 4:58
(YTDs below)
And with that, 2011 is in the books. Here's what it looked like:
Dec. 26: off
Dec. 27: 5.5; 45:00
Main Street, Glenwood, Monks, Warren. Only missing Stadium Road and that's all the big hills in 'kato. Maybe the most compact hill-run around.
Dec. 28: 4.6; 38:00
Up Main Street, down Glenwood.
Dec. 29: off.
Dec. 30: 4.6; 38:00
Up Main Street, down Glenwood, again.
Dec. 31: 15.5; 2:57
Afton State Park 25K loop, slow and easy with Steve S. Planned on doing two, but left Achilles said otherwise. I'm still feeling it two days later. Also, lost my hat from 2011 Voyageur 50 Miler and a glove. Likely fell out of waistband of shorts. If you find them, please comment below. I'll pay shipping from you to me.
Jan. 1, 2012(!): off
Ice storm the evening before froze everything. Running outside was a little too dangerous for my liking.
Miles: 30.23
Time: 4:58
(YTDs below)
And with that, 2011 is in the books. Here's what it looked like:
Running days: 207
Days injured: ~ 75 (ankle sprain in May; hip flexor one week
post-Sawtooth)
Miles: 1,703
Time: 272:52:54
Miles/running day: 8.23 (skewed about a half-mile high due to by races)
Time/running day: 1:19:05 (skewed about for minutes high by races)
In short, I ran ~600 miles more this year than I have in any other year. I also raced more, knocking down ~210 miles of races (2x 50k; 50M; 100M). I stayed relatively healthy. I had one acute injury, a sprained ankle in May during the Superior Trail Races Spring 50K, and one semi-chronic injury, the pulled/strained/etc. right hip flexor post Sawtooth. I ran through the former, and rested through and after the latter.
I am heading into 2012 with high goals in mind. I'm going to do two 100 milers, likely doing the FANS 24-hour run in early June (with a tentative goal of 100 miles), and the Afton 50K. 2012 will also be the first year I will be carrying forward a significant level of fitness from one year to the next. Last year, I carried only ~250 miles from 2010 into 2011 - this year I'm carrying a much more significant base forward even though I was off for eight weeks post Sawtooth. Once the hip issue cleared up, I was free to run long and hard and have done so.
I'm pleased with the 2011 stats. I didn't run as many days as I wanted to - who does? - and I'll work to improve that. I'm not a fan of running streaks because sometimes you just need to rest, but I value consistency.
Next week is another ~40-mile week. Obviously I fell a little low this week and did 30 miles in four days, but I'll pick it back up. This week has already started off on the right foot.
Finally, Minnesota runner Steve Quick has posited the question: how do you finish Sawtooth (well)? I'm going to tackle that question with a look back at 2011 and how I'm going to train to finish Sawtooth (well) in 2012.
I am heading into 2012 with high goals in mind. I'm going to do two 100 milers, likely doing the FANS 24-hour run in early June (with a tentative goal of 100 miles), and the Afton 50K. 2012 will also be the first year I will be carrying forward a significant level of fitness from one year to the next. Last year, I carried only ~250 miles from 2010 into 2011 - this year I'm carrying a much more significant base forward even though I was off for eight weeks post Sawtooth. Once the hip issue cleared up, I was free to run long and hard and have done so.
I'm pleased with the 2011 stats. I didn't run as many days as I wanted to - who does? - and I'll work to improve that. I'm not a fan of running streaks because sometimes you just need to rest, but I value consistency.
Next week is another ~40-mile week. Obviously I fell a little low this week and did 30 miles in four days, but I'll pick it back up. This week has already started off on the right foot.
Finally, Minnesota runner Steve Quick has posited the question: how do you finish Sawtooth (well)? I'm going to tackle that question with a look back at 2011 and how I'm going to train to finish Sawtooth (well) in 2012.
Tuesday, December 27, 2011
Training through Christmas: Week of Dec. 17-25
The holidays are always hard. Time running is time away from relatives and in-laws (or out-laws, if you prefer). Nonetheless, I managed 40 miles this week, and six days of running. The week left me feeling solid about my fitness and current base.
I also realized this week that I am only ~15 weeks until Zumbro 2012. At 15 weeks prior to Sawtooth this year, I was sitting in late May/early June and had ~650-700 miles of base built up from that year alone, plus some of the speed work I did as part of that base. I don't have nearly that many post-Sawtooth-break miles built up, nor am I to the point where I can easily do speed work. Minnesota winters are a little harsh for intervals, as is the footing. At this point, I feel a little unprepared, but this will really be the first year I am taking a bulk of training from one year and really carrying forward into the next. Hence the solid feeling about my fitness and current base.
Monday: 4.2
New route today: up Glenwood to Monks Avenue to campus and down Stadium.
Tuesday: 3.5
Early morning slog through Sibley Park. Slow, sluggish.
Wednesday: 4.6
Up Main Street hill, down Glenwood.
Thursday: 5.7
Red Jacket Trail out-and-back. The path was clear until the ski hill.
Friday: 8.1
Shicoton, Wisco. /w the in-laws, set I. I didn't get lost this time.
Saturday: 3.25 and 10
Treadmill runs /w the in-laws, set II. Two runs with programed incline/decline and automatic pace adjustments. Did jump squats and paid for it the next day.
Sunday: off
With my parents. 5.5 hour drive to their place, with family remainder of day. No time for a run.
Miles: 39.35
Time: 5:36:30
Miles, YTD: 1667.9
Times, YTD: 266:42:44
Up next and coming soon: another 40-mile week, a look at my cross/strength training plan, and the hills of Mankato.
I also realized this week that I am only ~15 weeks until Zumbro 2012. At 15 weeks prior to Sawtooth this year, I was sitting in late May/early June and had ~650-700 miles of base built up from that year alone, plus some of the speed work I did as part of that base. I don't have nearly that many post-Sawtooth-break miles built up, nor am I to the point where I can easily do speed work. Minnesota winters are a little harsh for intervals, as is the footing. At this point, I feel a little unprepared, but this will really be the first year I am taking a bulk of training from one year and really carrying forward into the next. Hence the solid feeling about my fitness and current base.
Monday: 4.2
New route today: up Glenwood to Monks Avenue to campus and down Stadium.
Tuesday: 3.5
Early morning slog through Sibley Park. Slow, sluggish.
Wednesday: 4.6
Up Main Street hill, down Glenwood.
Thursday: 5.7
Red Jacket Trail out-and-back. The path was clear until the ski hill.
Friday: 8.1
Shicoton, Wisco. /w the in-laws, set I. I didn't get lost this time.
Saturday: 3.25 and 10
Treadmill runs /w the in-laws, set II. Two runs with programed incline/decline and automatic pace adjustments. Did jump squats and paid for it the next day.
Sunday: off
With my parents. 5.5 hour drive to their place, with family remainder of day. No time for a run.
Miles: 39.35
Time: 5:36:30
Miles, YTD: 1667.9
Times, YTD: 266:42:44
Up next and coming soon: another 40-mile week, a look at my cross/strength training plan, and the hills of Mankato.
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